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Healthy Snack Balls for Kids: Protein-Rich Bliss Bites Without Oats or Peanut Butter

By: Olga Caz.
These delicious no-bake, protein-rich snack balls are a healthy, whole-food option without oats or peanut butter—perfect for growing kids. Packed with nutrients, they're sure to become a family favorite snack, whether you call them energy bites, bliss balls, or snack bites!
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Prep Time : 5 minutes
Mixing And Rolling : 15 minutes
Total Time : 20 minutes
Course Snack
Cuisine American
Servings : 14 balls
Calories : 120 kcal

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

Please note that these values are estimates and can vary based on the specific brands and quantities of ingredients you use.

EQUIPMENT

Food processor with glass container

Nutrition

Serving: 1ballCalories: 120kcalCarbohydrates: 17gProtein: 3gFat: 5.5gFiber: 2.2gSugar: 12gVitamin C: 0.3mgIron: 1.4mg
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