As a food blogger, I’m excited to share my Raspberry Balls Recipe: just seven ingredients and five minutes to put together, nut free, freezer friendly and naturally sweet with no added sugars, plus simple ideas for more bliss ball flavour combinations.

Jump to Recipe

I cant stop staring at the pink of these bliss balls, thanks to freeze dried raspberries and pitted Medjool dates that make each bite bright and oddly comforting. They look like something from a boutique counter but without the price, and every mouthful has a soft, slightly chewy pop of fruit that actually surprises you.

I call them my Raspberry Balls Recipe when I want people to ask questions, cause they always do. If you like snacks that feel a little indulgent yet are mostly harmless, these will worm their way into your snack rotation fast.

Ingredients

Print Recipe (No Advertisments)

Dates give natural sweetness, lots of fibre and potassium, they bind the mix.
Rolled oats add chew, slow carbs for steady energy and extra fibre.
Sunflower butter brings creamy texture, plant protein and healthy fats, nut free.
Desiccated coconut gives texture and mild sweetness, contains healthy fats and fibre.
Coconut oil helps bind, adds richness and helps balls firm up when chilled.
Freeze dried raspberries add bright tang, intense flavour and natural colour, antioxidant boost.
Vanilla extract adds warm aroma and subtle sweetness, deepens overall flavour without fuss.

Ingredient Quantities

1 cup pitted Medjool dates (about 10 to 12)

1 cup rolled oats, old fashioned is best but quick oats work too

1/2 cup desiccated coconut plus extra for rolling, optional

1/3 cup smooth sunflower seed butter, nut free

2 tbsp coconut oil, melted

1/4 cup freeze dried raspberries, crushed to a powder

1 tsp vanilla extract

How to Make this

Print Recipe (No Advertisments)

1. If your Medjool dates seem dry give them a quick soak in warm water for 10 minutes then drain, if not just use them as is; pit them if any bits remain.

2. Put the dates in a food processor and pulse until they form a sticky paste.

3. Add 1 3/4 tablespoons coconut oil melted, 1/3 cup smooth sunflower seed butter and 1 teaspoon vanilla extract, pulse until smooth and combined.

4. Add 1 cup rolled oats, 1/2 cup desiccated coconut and 1/4 cup freeze dried raspberries that you crushed to a powder, pulse in short bursts until the mix holds together but still has some texture.

5. Test the texture by pinching a small amount; if it is too dry add 1 teaspoon more melted coconut oil or a splash of water, if too wet add a tablespoon of oats or coconut.

6. Scoop roughly tablespoon sized portions and roll between your palms into balls, wet your hands slightly if the mixture sticks too much.

7. Roll the balls in extra desiccated coconut or in some of the crushed freeze dried raspberries for a pretty pink coating.

8. Set the bliss balls on a tray lined with parchment and chill in the fridge for 10 minutes or pop in the freezer for 5 minutes to firm up, you can eat them sooner if you like a softer texture.

9. Store in an airtight container in the fridge up to a week or freeze for up to 3 months, let them sit a few minutes after removing from the freezer so they soften a little.

Equipment Needed

1. Food processor or high speed blender, to pulse the dates and mix everything into a sticky paste
2. Measuring cups and spoons, youll need 1 cup, 1/3 cup, 1/4 cup, tablespoons and teaspoons
3. Small bowl for soaking dry dates and for holding melted coconut oil if you prefer separate bowls
4. Microwave safe bowl or small saucepan to melt the coconut oil, dont overheat it
5. Rubber spatula and a stiff spoon or bench scraper to scrape the processor and fold in the oats
6. Baking tray or plate lined with parchment paper for setting the bliss balls in the fridge or freezer
7. Small shallow bowl or dish for rolling, plus a plastic bag and rolling pin or mortar and pestle to crush the freeze dried raspberries if you dont want to use the processor

FAQ

1 cup pitted Medjool dates (about 10 to 12)

1 cup rolled oats, old fashioned is best but quick oats work too

1/2 cup desiccated coconut plus extra for rolling, optional

1/3 cup smooth sunflower seed butter, nut free

2 tbsp coconut oil, melted

1/4 cup freeze dried raspberries, crushed to a powder

1 tsp vanilla extract

Q: How long will these keep? A: Store in an airtight container in the fridge for about 10 to 14 days. You can freeze them for up to 3 months, just thaw in the fridge or at room temp before eating.

Q: Can I swap the sunflower seed butter for something else? A: Yep. Any smooth nut or seed butter works, like almond, peanut or tahini. Remember peanut or almond will not be nut-free anymore, so pick sunflower if you need allergy-safe.

Q: My mixture is too sticky to roll, what do I do? A: Chill the mixture for 15 to 30 minutes, that helps a lot. If it's still sticky add a little more oats or desiccated coconut until it firms up.

Q: Can I use fresh raspberries instead of freeze dried? A: Fresh berries are too wet and will change the texture. Use freeze dried raspberry powder or swap for a tsp of raspberry jam but reduce any extra liquid elsewhere.

Q: Are these vegan and gluten-free? A: Yes theyre vegan as written. For gluten-free make sure you use certified gluten-free oats and check your sunflower butter label.

Q: Can I make a big batch and freeze them? A: For sure, freeze them on a tray first so they dont stick together, then transfer to a sealed bag. They keep well and are great to grab from the freezer when you want a quick snack.

Recipe For Bliss Balls Substitutions and Variations

Medjool dates: swap for equal weight dried figs or prunes, or use about 3/4 cup maple syrup plus 2 to 4 tablespoons oats to help bind, heads up the mix will be a bit wetter
Rolled oats: use quick oats in the same amount, or replace with 1 cup oat flour for a smoother, denser ball, or 1 cup puffed quinoa for a lighter chew
Sunflower seed butter: substitute tahini, almond butter or peanut butter in the same volume, if the swap is runny chill the mixture briefly before rolling
Freeze dried raspberries: use powdered strawberries, 2 tablespoons cocoa powder for a chocolate twist, or fresh raspberries mashed and gently dried on low heat, theyll change color and moisture a bit

Pro Tips

– Toast the oats in a dry pan until they smell toasty, then let them cool before adding. It brings out nutty flavor and gives the balls a nicer chew, not just bland oat taste.

– Chill the mixture for a few minutes if it gets too sticky, or wet your palms slightly when rolling. Less handling keeps them tender, and cold mix rolls cleaner.

– Use a small cookie scoop for uniform sizes, then roll quickly between your palms. Even sizes mean they set the same and look way nicer in a jar.

– Mix some of the crushed freeze dried raspberries into extra coconut for a bright, streaked coating, or press the mixture into a silicone mold for bars instead of balls. Pop them in the freezer briefly before unmolding so they come out perfect.

Recipe For Bliss Balls

Recipe by Bob Jones

0.0 from 0 votes

Servings

servings

Calories

161

kcal

Equipment: 1. Food processor or high speed blender, to pulse the dates and mix everything into a sticky paste
2. Measuring cups and spoons, youll need 1 cup, 1/3 cup, 1/4 cup, tablespoons and teaspoons
3. Small bowl for soaking dry dates and for holding melted coconut oil if you prefer separate bowls
4. Microwave safe bowl or small saucepan to melt the coconut oil, dont overheat it
5. Rubber spatula and a stiff spoon or bench scraper to scrape the processor and fold in the oats
6. Baking tray or plate lined with parchment paper for setting the bliss balls in the fridge or freezer
7. Small shallow bowl or dish for rolling, plus a plastic bag and rolling pin or mortar and pestle to crush the freeze dried raspberries if you dont want to use the processor

Ingredients

1 cup pitted Medjool dates (about 10 to 12)
1 cup rolled oats, old fashioned is best but quick oats work too
1/2 cup desiccated coconut plus extra for rolling, optional
1/3 cup smooth sunflower seed butter, nut free
2 tbsp coconut oil, melted
1/4 cup freeze dried raspberries, crushed to a powder
1 tsp vanilla extract

Directions

If your Medjool dates seem dry give them a quick soak in warm water for 10 minutes then drain, if not just use them as is; pit them if any bits remain.
Put the dates in a food processor and pulse until they form a sticky paste.
Add 1 3/4 tablespoons coconut oil melted, 1/3 cup smooth sunflower seed butter and 1 teaspoon vanilla extract, pulse until smooth and combined.
Add 1 cup rolled oats, 1/2 cup desiccated coconut and 1/4 cup freeze dried raspberries that you crushed to a powder, pulse in short bursts until the mix holds together but still has some texture.
Test the texture by pinching a small amount; if it is too dry add 1 teaspoon more melted coconut oil or a splash of water, if too wet add a tablespoon of oats or coconut.
Scoop roughly tablespoon sized portions and roll between your palms into balls, wet your hands slightly if the mixture sticks too much.
Roll the balls in extra desiccated coconut or in some of the crushed freeze dried raspberries for a pretty pink coating.
Set the bliss balls on a tray lined with parchment and chill in the fridge for 10 minutes or pop in the freezer for 5 minutes to firm up, you can eat them sooner if you like a softer texture.
Store in an airtight container in the fridge up to a week or freeze for up to 3 months, let them sit a few minutes after removing from the freezer so they soften a little.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.