Healthy Snack Balls for Kids: Protein-Rich Bliss Bites Without Oats or Peanut Butter
Tired of the same old snacks and looking for something nutritious that your kids will actually enjoy? These healthy snack balls are just what you need! Made with simple, whole-food ingredients, they’re packed with protein and fiber but free from oats and peanut butter. Perfect for babies, toddlers and older kids, these energy bites are easy to make and great for little hands. They’re the ideal wholesome finger food for snack time or a tasty addition to lunch boxes.
These protein-rich snack balls are a fantastic option for parents seeking healthy, whole food snacks without oats / oatmeal or peanut butter. They’re not only delicious but also packed with nutrients that are perfect for growing kids. Whether you call them energy bites, bliss balls, or healthy snack bites, they’re sure to become a family favorite!
Ingredients
I recently whipped up a batch of these healthy bliss balls for my kid, and she absolutely loved them! She even said that they’re tastier than a LARA Bar. Well… obviously, I used better ingredients 🙂 .
I wanted to create a nutritious treat that was both protein-rich (plant based), fiber rich and free from oats and peanut butter. So, I gathered some simple, whole-food ingredients that I always have in my pantry.
I used Medjool dates and dried prunes as the base—they add natural sweetness and are packed with fiber.
To boost the protein content, I included hemp seeds and pumpkin seeds (although the cashews have protein too).
I chose cashew butter for a creamy texture, but tahini works great too if you need a nut-free option.
A couple of tablespoons of cocoa powder gave them a rich chocolate flavor, and a pinch of salt enhanced all the tastes. For a finishing touch, I decided to roll them in shredded coconut flakes.
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Preparing Energy Bliss Balls For Kids
Making these energy balls was incredibly easy and fit perfectly into my busy schedule. I didn’t need to soak the dates and prunes in warm water (they were fresh and soft). After I pulsed in the food processor the seeds, I tossed the other ingredients.
A quick blend, and the mixture turned into a sticky dough. I rolled tablespoon-sized portions into balls and then coated them with the coconut flakes.
After letting them chill in the fridge for about 30 minutes, they were ready to enjoy. The texture inside is so nice and chewy and the surface is not sticky at all due to coconut flakes.
The best part was that my daughter could help with rolling and coating, making it a fun activity for us.
These snack balls have quickly become a favorite in our household—they’re tasty, healthy, and so simple to customize with other favorite ingredients!
Recipe Variations
- Nut-Free Option: Substitute cashew butter with tahini to make these snack balls completely nut-free, perfect for school settings.
- Seed Swaps: Replace pumpkin seeds with sunflower seeds or add chia seeds for an extra fiber boost.
- Flavor Additions: Mix in a teaspoon of vanilla extract or a sprinkle of cinnamon for added flavor.
- Sweetness Level: Adjust the sweetness by adding or omitting the maple syrup. The natural sugars from the dates and prunes often provide enough sweetness.
Tips
- Involve the Kids: Let your kids help roll the balls and coat them in coconut flakes for a fun kitchen activity.
- Portion Control: Use a small cookie scoop to ensure all energy bites are the same size.
- Consistency: If the mixture is too dry, add a bit more cashew butter or a teaspoon of water. If it’s too wet, add extra dry ingredients (hemp seeds, pumpkin seeds, cocoa powder) or a bit of almond flour.
- On-the-Go Snack: Pack these bliss balls in lunch boxes for a convenient and healthy snack during the day.
Storage
Store the energy bites in an airtight container in the refrigerator for up to a week. They can also be frozen for longer storage.
More Snack Ideas
Printable Recipe
Healthy Snack Balls for Kids: Protein-Rich Bliss Bites Without Oats or Peanut Butter
Ingredients
- 1 cup Medjool dates (about 7-8 large dates)
- 1/2 cup dried prunes (approximately 9 pieces)
- 1/3 cup hemp seeds
- 2 tbsp cashew butter (or tahini for a nut-free version)
- 1/3 cup pumpkin seeds
- 2 tbsp cocoa powder
- pinch of salt
- 1/3 cup shredded coconut flakes (for rolling)
Optional
- 2 tbsp maple syrup (optional)
Instructions
Prepare the Dates and Prunes:
- If your Medjool dates have pits, remove them. If your dried fruit is really dry and hard, soak the dates and prunes in warm water for about 10 minutes to soften. Drain well. If they are soft and pliable to the touch, no need to soak.
Blend the Ingredients:
- In a food processor, combine the seeds (hemp and pumpkin) and give them a few pulses to chop into smaller pieces (but not too much).
- Then add the softened dates, prunes, cashew butter (or tahini), cocoa powder, maple syrup (if using), and a pinch of salt. Blend until the mixture forms a sticky dough.
Form the Snack Balls:
- Scoop out tablespoon-sized amounts of the mixture and roll them into balls with your hands.
Coat with Coconut Flakes:
- Spread the shredded coconut flakes on a plate. Roll each ball in the coconut to evenly coat.
Chill:
- Place the bliss balls on a tray and refrigerate for at least 30 minutes to firm up.
- Once chilled, these healthy energy bites are ready to be enjoyed by kids and adults alike!
Notes
EQUIPMENT
Nutrition
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