HNC Seedy Bliss Ball

I have come to love a good bliss ball. Easy to throw together, great to grab with a cuppa. Am sure the kids will love them too. These are a nut free version, so suitable for school snacks or for those with a nut allergy. They are high in energy and natural sweeteners – so try and stick to just one!

nut free bliss balls

Bliss balls are so forgiving – you can come up with any combination – give them a go! If you don’t need them to be nut free, I have other bliss balls (including a gorgeous lemon bliss ball) here.




8 medjool dates, pitted and soaked

1 Cup of dessicated coconut  ( I use The Wholefood Pantry from Nutra Organics – make sure your coconut is sulphite free)

1 T Coconut Oil

1 T raw honey or rice malt syrup (more, or less, to taste) nut free bliss balls

1 T Chia seeds

1/2 tsp vanilla extract

4 T Sunflower seeds

3 T Pepitas (pumpkin seeds)

1/2 cup rolled oats

2 T cacao



1. Drain your soaked dates, and pop them along with all of the other ingredients in your food processor, process to combine. Add a little water or more coconut oil to help combine if necessary.

2. Roll into balls, store in the fridge.


*Grind up the seeds and oats first to make the combining of the mixture easier. You may need to do this depending on what equipment you are using.

*You can easily take the oats out to make these gluten free. You probably don’t need to replace them with anything, if the mixture was a bit too wet just add some more seeds or coconut.

* If you are already used to cutting sugar out of your diet – try the mixture first without honey. The natural sweetness from the dates may be enough! Alternatively, if you don’t think the mixture will be sweet enough, add a little more honey.

*The lighter balls in the picture are the same recipe, just without the cacao! I much preferred the taste of the balls with the cacao, so have left the recipe as such.

nut free bliss balls

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  1. Kate

    Hi, thanks for your recipe. Do you think sun dried apricots would work instead of the dates?

    1. Lee @ Healthy Natural Changes (Post author)

      Hi Kate! Thanks for the message. Yes they should, definitely soak them still, and you may need another Tablespoon of the coconut oil to help bind them. I’d leave out the cacao and let the apricot flavour come through. Yum!

  2. Alisha

    How many calories per ball?

    1. Lee @ Healthy Natural Changes (Post author)

      Hi Alisha,
      I don’t count calories I’m sorry. I focus on eating real food and looking at nutrient dense options. Calories aren’t created equally, so hard to compare. Thanks for stopping by. 🙂

  3. Jay

    Hi! These look yummy! 🙂 How much liquid do you soak your dates in and for how long?

    1. Lee @ Healthy Natural Changes (Post author)

      Hi! Thanks for stopping by. Just enough water to cover them, and for about 10 – 15 minutes? It just makes them easier for your blender / food processor to deal with. If you have a really high powered blender then you don’t need to soak them for that long.

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