Salted Caramel Bliss Balls

bliss balls on a white plate, with sprinkled oats.

5 from 18 votes

These salted caramel bliss balls are so easy to make and use simple, whole ingredients. Made with juicy Medjool dates, chewy coconut and sunflower seed butter, they are nut-free, dairy-free and have an indulgent natural caramel flavour. They’re perfect for breakfast or snacking on the go, a healthy lunchbox treat or enjoying with a cup of tea.

Prep Time5

Cook Time0

Total Time5

Course: healthy, lunchbox, Snack

Cuisine: Australian

Servings:

Calories: 181kcal

Author: Andrea Geddes

Ingredients

200 grams pitted Medjool dates (200 grams when pits removed). Approx. 12 large dates.
115 grams rolled oats 1 cup. Or use quick oats instead.
45 grams desiccated coconut ½ cup, plus a little extra for rolling (optional). Unsweetened.
2 tablespoons chia seeds
2-3 tablespoons maple syrup or rice malt syrup. If you want to skip extra sweetener, use 2-3 tablespoons of water instead, or add a couple of extra dates or sunflower seed butter.
salt flakes to taste, around ¼ teaspoon
3 tablespoons sunflower seed butter or tahini
1 teaspoon vanilla bean paste
water if required

Instructions

Place all of the ingredients into a food processor and blend until the mixture completely breaks down and starts to stick together. This may take 1-2 minutes.
The mixture should be sticky, but not too wet and not too crumbly. If after 2 minutes your mixture hasn’t achieved the desired texture, you can add a little splash of water to bring it together (or more oats if your mixture is too wet). Only add water if needed, and only a teaspoon at a time and blend again until the mixture comes together.
Use a cookie scoop or spoon to scoop a little of the mixture out at a time (use as much or little mixture as you like to make balls of your desired size). Use your hands to roll the mixture into balls.
The balls can be rolled in extra coconut or your favourite seeds (hemp seeds, chia seeds) or cocoa if desired. Store in the fridge or freezer to enjoy whenever you like.

Video

Notes

Sunflower seed butter is a great option as it has a mild flavour and loads of nutrients, but any type of seed or nut butter will work. Almond butter or cashew butter are great options, or tahini for another nut-free paste.
Adjust if needed – we want the mixture to be sticky, but not too wet and not too crumbly. If after 2 minutes your mixture hasn’t achieved the desired texture, you can add a little splash of water to bring it together (or more oats if your mixture is too wet). Only add water if needed, and only a teaspoon at a time and blend again until the mixture comes together.
Use a scale to measure your ingredients for best results. Loosely-packed cups of dates or oats will result in a different consistency compared to tightly-packed.
If using regular dates that aren’t moist, soak them in a bowl of hot water for 5-10 minutes and drain them before starting the recipe.
Don’t over-blend the mixture – seed or nut butters can release their oils if the mixture is blended for too long.
To roll the bliss balls, you can use a cookie scoop or a spoon to scoop the mixture. Roll between your hands to create balls of your desired size. Wetting your hands a little before rolling helps to prevent the mixture from sticking to your hands.
Storage; bliss balls can be stored in an airtight container in the fridge for up to 7 days, or frozen for up to 3 months.
Please note that the nutrition information is based on the mixture being divided into 10 balls, with one ball being one serve. The nutritional information is an estimate only and does not take into account any additional toppings or sides served with the bliss balls.
This recipe is made using Australian metric cups and spoon measurements. Any reference to cups or spoons in this recipe is in Australian metric. Due to cup sizes varying from country to country, I advise adjusting if necessary.

Nutrition