Date Energy Balls [Nut-Free, Vegan]

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These 5-minute, nut-free date energy balls make an ideal lunch box treat or healthy anytime snack. Naturally sweet, chocolatey, and delicious, they are also vegan and gluten-free!

Energy balls piled into a bowl

I’ve seen recipes for so-called energy balls, bliss balls, protein balls, or whatever you want to call them, floating around for ages. But my contrarian nature means I usually stay away from “food fads”.

After a few years of resistance though, if the trend is still around, my curiosity usually wins out. That’s what happened with these Buddha bowls, and more recently with these date energy balls.

Also, considering that they require 6 ingredients and about 5 minutes time, there wasn’t much to lose, frankly.

I am so glad I gave these a try! They have been a life-saver with the World’s Hungriest Children around all the time. Sometimes things are trendy for a reason!

These now rival this trail mix , these roasted almonds with herbs, and our one bowl raspberry muffins or blueberry banana muffins for favorite healthy snacks.

Closeup of the inside of a date energy ball.

Medjool Dates

I consider Medjool dates to be the gold standard of dates and highly recommend them for this recipe and any other date recipe.

Medjool dates are plump, sticky, caramelly and delicious. Because they are stickier, they will bind the mixture together better than regular dates. If you do use regular dates, you may need to add a little extra maple syrup to bind the mixture so you can form the balls.

Although we are using dried dates here, not fresh, you will likely find them in the fresh produce aisle at the grocery store (although my grocery store has them with the nuts as well).

If you can’t find pitted dates, don’t worry, the pit is very easy to remove. Just split it in half with your fingers and pull out the seed.

Make them Your Own

Needless to say, these no bake chocolate treats lend themselves to endless variations.


My son’s elementary school is nut-free, so I deliberately left nuts out of these vegan date balls for this reason. If that’s not a concern for you, you could toss in some slivered almonds, walnuts, or whatever nuts you enjoy.

Note that they do contain coconut, which is often lumped in with tree nuts, but is actually a fruit. Coconut isn’t nearly as common an allergen as tree nuts and peanuts. Check with your school if you’re worried though.

Maple Syrup

Making energy balls with dates means you don’t need to add much, if any, sweetener.

The function of maple syrup in this recipe is more for binding purposes than for sweetening, because the dates already provide a lot of sweetness. I call for only 1 tablespoon of maple syrup to bind the mixture together, but you may need to add a little more, depending on the stickiness of your dates.

I use maple syrup, a natural plant-based sweetener, in these because I’m from Quebec and maple syrup is one of my favorite things ever!

That’s not the only reason to use maple syrup though. As sugars go, it’s pretty much as healthy as it gets, although honey does give it a run for its money. Honey works too if you’re not vegan.


I really wanted the cocoa to shine through in this date balls recipe, because chocolate is the way to my kids’ hearts, so I didn’t add any additional spices. But a dash of cinnamon would have been a nice touch.

Roll them in something fun

I sometimes roll these vegan date balls in crushed pretzels because I personally love the added salty crunch.

Another option would be to roll them in some extra shredded coconut.

And if you’re feeling indulgent, you can never go wrong with some mini chocolate chips!

And finally, here’s how I make them!

Step-by-step date energy balls

Here’s what you need:

Ingredients needed to make date energy balls, laid out in glass bowls with labels
  1. Place the oats and coconut in the bowl of a food processor.
  2. Pulse together until finely ground.
  3. Add the dates, cocoa, sunflower seeds, and maple syrup to the food processor.
  4. Pulse until it all comes together in a sort of dough that holds together when you make a ball. If it’s not quite coming together add a few drops of maple syrup and pulse again.
Steps for making date energy balls in a food processor
  1. Roll the dough into 1-inch balls.
Showing how to roll energy balls with hands
  1. Roll the balls in crushed pretzels if desired, pressing down to adhere.
Energy balls being rolled in pretzel pieces and placed on a plate

As the Barefoot Contessa would say, how easy is that?

How to store these date energy balls

These date balls keep very well in an airtight container at room temperature for 5-7 days.

You can also freeze them. Freeze on a lined baking sheet and then transfer to a freezer bag.

A hand holding an energy ball over a bowl of them

Enjoy! xx

Energy balls piled into a bowl

Date Energy Balls

These 5-minute, nut-free date energy balls make an ideal lunch box treat or healthy anytime snack.
5 from 10 votes
Print Pin Rate Save
Course: Cookies and Bars, Dessert, Snack
Cuisine: American
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 16 balls
Calories: 81kcal
Author: Ann Otis


  • 1/2 cup oats any kind will do (Old-fashioned, quick-cooking etc)
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup cocoa powder
  • 1 tablespoon maple syrup
  • 1.5 cups pitted Medjool dates about 16
  • 2 tablespoons sunflower seeds
  • 1/2 cup finely chopped pretzels optional


  • Place the oatmeal and coconut in the bowl of a food processor and pulse a few times until finely ground.
  • Add the cocoa powder, dates, sunflower seeds, and maple syrup and pulse to combine until the mixture comes together in a sort of dough. Add a few more drops of maple syrup if it’s not quite coming together, and pulse again.
  • Roll mixture into 1 inch balls and roll in the chopped pretzels if desired.



Storage: Store in an airtight container at room temperature for 5-7 days, or freeze on a lined baking sheet and transfer to a freezer bag. Store in the freezer for up to 3 months.


Calories: 81kcal | Carbohydrates: 15g | Protein: 1g | Fat: 3g | Saturated Fat: 2g | Sodium: 2mg | Potassium: 152mg | Fiber: 2g | Sugar: 10g | Vitamin A: 21IU | Calcium: 15mg | Iron: 1mg
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  1. Hi. Under nutrition it does not written if this is for 1 date ball. I assume it is but it may be helpful to include the amount for each recipe. Thank you

    1. If you divide this recipe into 16 equal balls, the nutrition info is for 1 ball. The nutrition info is always per serving (which I consider to be 1 ball in this case) and the number of servings is shown at the top of the recipe card 🙂

  2. 5 stars
    I made these in no time!
    I found this recipe, and I figured I would give it a shot. They’re delicious and come together very quickly. I will keep these in my rotation for sure!

  3. Hi there, I’d love to know where you’re finding nut-free dates. I’ve never been able to and would be very grateful for the name of a brand that sells them!

    1. The Natural Delights brand of Medjool dates is what I usually buy and they normally come pitted and unpitted at my grocery store. Sometimes they don’t have the pitted ones, and then I just remove them myself (they come out very easily!). I usually find these particular dates in my produce section. The baking aisle also has dates but they are usually dried, whereas the Natural Delights are fresh, which I personally prefer.

  4. My daughter loved these. I have made a similar recipe with nuts so I was pleased that this was nut free for school. Will make again. Thanks!

  5. So good. I nearly ate them all! Also a great base recipe which can be adapted to suit the individual needs of my family!

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