Lately I’ve been enjoying these tasty little fruit and nut energy snacks from a wonderful store that will not be named (ahem… Costco!). I’m really happy that stores carry snack options that contain such nutrient-dense ingredients (and no preservatives or other junk), but I can’t help but think the ingredients are so simple I could make them myself!
I decided to try and the result was phenomenal! Best of all, the entire recipe takes only 15 minutes and one bowl to wash.
Energy Bars, Meet Energy Balls!
Healthy on the go snacks (kids will actually eat) are a must in any mom’s life. Some of the store-bought options are high in sugar and low on protein and healthy fats (you know, the stuff that actually fills us up instead of just spiking blood sugar!).
I’ve made many different versions of grain-free energy bars over the years but one problem I always have it cutting and storing them without breakage. These energy balls solve that issue and are the perfect size for kids to handle without crumbling.
Optional: Soaking Seeds for Optimal Digestion
If you struggle with digestion or want just want optimum nutrient absorption, soak and dehydrate the seeds first to release their phytic acid.
I go into more detail in this post, but here’s the quick summary of what to do:
- Dissolve 1 tablespoon of sea salt in 3-4 cups of warm water
- Add 2 cups of organic, raw nuts or seeds (in this case, seeds) and soak for at least 7 hours (I like to leave them overnight).
- Drain the water and rinse in a colander.
- Then dry the nuts in a dehydrator or in a low-temp oven (ideally no more than 150 degrees) for 24-48 hours. Be sure that they are completely dry because any remaining moisture can allow the nuts to mold.
You can also buy some nuts and seeds pre-sprouted.
Have you ever made homemade energy balls? Please share any tips!
Fruit and Seed Energy Balls Recipe (Nut Free)
Yield 15 one inch balls
Energy balls made with sunflower seeds, coconut, and dried fruit make a tasty, portable, and healthy snack.
- Place the pumpkin or sunflower seeds in a small food processor and pulse 10 times.
- Add half of the coconut, the dried fruit, and the cinnamon.
- Process until the coconut and dried fruit is minced.
- Add the honey or maple syrup and pulse 5-10 times until blended.
- Place the remaining shredded coconut in a small bowl.
- Form the seed/fruit mixture into 15 one inch balls and roll each in the reserved coconut.
- Store in a sealed container.
Customize the recipe to fit your tastes. Use any combination of dried fruits you’d like to yield ½ cup and whatever spices sound good to you.
Serving Size 1 energy ball
Amount Per Serving
% Daily Value
Total Fat 2.8 g
Saturated Fat 1.9 g
Sodium 2 mg
Total Carbohydrates 3.6 g
Dietary Fiber 0.7 g
Sugars 2.8 g
Protein 0.4 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.