An easy to make recipe for healthy bliss balls made with mulberries, dates, sunflower seeds, and oats. These delicious (almost) raw energy balls are vegan, nut-free, and gluten-free. They can be rolled in desiccated coconut, maqui berry powder or cocoa powder. A great snack with only 5 ingredients!
Bliss Balls Recipe With Mulberries
This bliss balls recipe is very easy to make in just 5 minutes! I love to make healthy bliss balls, as they are a great snack and can be taken to work/school or on travels. I also call these bliss balls “power balls” as I feel they deliver instant power when I eat them.
They contain only wholesome ingredients, healthy carbs, fats and protein, no processed ingredients and no refined sugar! These vegan bliss balls don’t require baking and they can be made fully raw. They are furthermore gluten-free and nut-free.
5-Minute Bliss Balls Recipe
I want to live a healthy lifestyle, that’s why I avoid processed food as much as possible and make all of my desserts myself. I have never seen a healthy dessert in a supermarket here, so I make my own cakes, cupcakes, raw cakes, crepes, brownies, pancakes, etc.
If you are new to making your own desserts and believe that it’s complicated to make a healthy treat, then try this easy bliss balls recipe.
This is without a doubt the easiest recipe on my page, as it contains only 5 ingredients which just have to be processed in a food processor and rolled into balls between your hands. That’s it, you are done in 5 minutes, I am not kidding.
It’s a perfect vegan snack for busy moms/families. And I promise your kids will love them!
At first, they will look like the balls in the next picture, pure without any coating. You can, of course, make them look fancy and roll them in cocoa powder, matcha powder, maqui berry powder or even melted chocolate.
Just imagine to eat delicious chocolate bliss balls, sounds amazing right?! Or what about peanut butter bliss balls? Simply add some peanut butter to the dough and voila (you will need to use more oats if you add peanut butter)!
I rolled the vegan bliss balls in shredded unsweetened coconut to make coconut bliss balls because I just love coconut! Use Medjool dates to make salted caramel bliss balls!
Bliss Balls Recipe With Wholesome Ingredients
This bliss balls recipe contains only healthy ingredients. Such as dried mulberries which are high in Vitamin C, Iron, and Calcium. To learn more about the health benefits of mulberries, check out this informative article.
I added sunflower seeds instead of nuts. They contain lots of Vitamin E, Copper, Vitamin B1, B3, B6, Folate, Magnesium, Phosphorus, Selenium, Zinc, and protein.
Dates will deliver instant energy as they contain healthy carbs and oats are high in Manganese.
One bliss ball contains about 75-80 kcal, just 3-4 g fat and about 2-3 g of protein (depends on how big you roll the balls).
Can You Make Bliss Balls Without Dates?
Absolutely! Simply use any other dried fruit instead, for example, dried figs, dried apricots, etc. I made apricot bliss balls once and loved the result!
Can You Leave Out The Mulberries?
Yes, you can. The dried mulberries add some sweetness, so you will need to increase the amount of dried fruit but you will also need to add more seeds/nuts. I would recommend to double the amount of dates and sunflower seeds (or nuts of choice) and use the other ingredients as stated in the recipe.
How To Freeze Bliss Balls?
I often double the recipe and freeze leftovers in zip-lock bags! Let them thaw for 30 minutes before you serve them.
To Sum It Up, These No-Bake Bliss Balls Are:
- Dairy-free
- Refined sugar-free
- Vegan
- Gluten-free
- Nut-free
- Healthy
- Delicious
- Easy to make
- Freezable
Make The Energy Date Balls Today!
If you recreate my recipe, please leave a comment below and/or tag me in your Instagram or Facebook post with @elavegan and #elavegan so that I can see it!
Here is a version with maqui berry powder and cinnamon:
Vegan Bliss Balls
Ingredients
- 1 cup (120 g) dried mulberries (see notes)
- 1/2 cup (70 g) sunflower seeds (see notes)
- 9-10 (80 g) dates (see notes)
- 1/4 cup (20 g) oats (gluten-free if needed, see notes)
- 1 tsp vanilla extract
Instructions
- Process all ingredients except the dates and the vanilla extract in a food processor for about 10-20 seconds.
- Add the dates and the vanilla extract, blend again until the mixture holds together when you press it between your fingers. If it's too dry, add a few more dates.
- Use about 1 tbsp (20 g) of the mixture to roll a ball between your hands. Continue until no dough is left (the recipe makes about 12-14 balls).
- I rolled the balls in desiccated coconut, but you can roll them in cocoa powder, matcha powder, powdered sugar, cinnamon, or maqui berry powder.
- Store in the fridge. Enjoy!
Notes
- Mulberries: Leave out the dried white mulberries and instead use 120 grams of dates and 60 grams of nuts (the other ingredients remain the same).
- Sunflower Seeds: You can use desiccated coconut (shredded unsweetened coconut) or almonds (or any other nuts of choice) instead.
- You can use other dried fruit such as dried figs, dried apricots, etc. instead of dates.
- Use ground nuts or seeds of choice instead of oats for a raw vegan version.
- The recipe makes about 12-14 bliss balls. Nutrition facts are for one bliss ball.
Nutrition information is an estimate and has been calculated automatically
If you are using Pinterest, feel free to pin the following photo:
This recipe looks delicious! I want more. I will try these recipes and my family will surely love them!
I just made these in a variety of flavors and the one I tried so far is so good. I added vanilla protein powder so I had to use additional dates and the level of sweetness is just right. I rolled it in raw coconut flakes, cinnamon powder, cocoa powder and some left over vegan cream cheese frosting for when I have a strong sweet tooth. I can’t wait to try them all!
Sounds absolutely amazing, Haizel! Thanks for sharing. 🙂
I was looking for a recipe that called for Mulberries … because they’re high in iron … these look great and I can’t wait to try them. Thanks so much!!
That’s awesome! I hope you will like my recipe. 🙂
Oh Ela, these have such a magical color! I love that you used mulberries, I’ve never really known what to do with them, now I know! Dee xx
That’s awesome, Dee! I am so glad that I was able to inspire you 🙂
These are such a beautiful color, I can’t stop looking at your photos. I’m not sure where to get dried mulberries or maqui powder, but these are truly breathtaking.
Thank you so much, Angela! You don’t need to use maqui berry powder, but I agree it adds such a pretty color. Instead of mulberries, you can use more nuts/seeds and dried fruits. 🙂
Will DEFINITELY try these myself, can’t wait to do so. Your recipes never fail me, such great recipes all the time!! Thank you again, for sharing!
Thank you so much, Michelle! Very happy you like my recipes. 🙂
Just finished doing these … very delicious… thank you for sharing this recipe ????????
Hey, Rasha! I am glad you like my bliss balls. Thanks for your feedback 🙂
I look forward to creating some of these for my family. Thankyou so much for sharing.
Thanks so much for your kind comment. I hope you will like my recipe. Please report back if you make it 🙂
Hi Ela, Any ideas for what to use as an alternative to oats? I’m grain free. Thanks!
Hi Bo, almond flour should be a good substitute. 🙂
Thank you!
You are very welcome 🙂
I don’t have access to Mulberries in Mauritius. I miss it so much. Love this easy recipe Ela.
Thanks for your comment Geraldine, I got them from the US, I love them too! 🙂
Your bliss balls are so round and perfect. And the photography is just beautiful, Ela!
Thank you so much for this beautiful compliment Nisha! 🙂
Thanks for rhe recipe! Just wondering if we can replace mulberry and small dates with other options? If yes, what will you suggest?
Any dried fruits like figs or apricots should work too. 🙂
I cannot get over this color Ela, you are making me want to hunt down maqui berry powder stat!! I love bliss balls and all their delicious versatility too, and the mulberries are another fun little berry twist????
Thank you Natalie!! I am in love with maqui berry powder, I like it even more than acai. It tastes great and even the color is more nice. 😀
These look so yummy Ela! I’ve never used Mulberries in bliss balls before but it sounds delicious!
Thank you so much Jess, you should definitely try it out. I love dried mulberries 🙂
Thank you so much for sharing this easy recipe ! I love the look of these just beautiful , I can not wait to make them ????
Hey Kirsten, thanks so much for stopping by and checking out my bliss balls recipe. Please report back once you make them. Sending you a big hug 🙂