Salted Caramel Protein Bliss Balls

These no-bake, naturally sweetened with dates, salted caramel protein bliss balls are easy to make, gluten-free, and vegan if you replace whey protein with vegan protein. Enjoy them as a snack or a dessert.

Using 4 ingredients with whey protein to make these delicious dates balls or energy balls. Check the recipe to find out how to make them with a nut-free option as well.

The post contains helpful tips and tricks to make a successful recipe on your first attempt. Please use the link above to jump to the recipe card at the end if you want to skip.

Jump To Recipe

• What do you mean by bliss balls
• Why you will love this recipe
• Ingredients & Substitutions
• Step by step instructions
• FAQ's & Tips
• Storing & Serving
• Recipe
• Does it fit in your macros?

What do you mean by bliss balls

Bliss balls are a source of carbohydrates, natural sugar, fiber & healthy fats which provide quick energy and keep you full. That is why known as bliss balls, energy balls, or energy bites.

They are simple pick-me-ups yet power-packed snacks that are great for traveling. Adding whey powder just enhancing the nutritional value, however, it is totally optional.

This delicious bite-size snack is made with raw ingredients blended together with a natural sweetener like Medjool dates and roll into small balls. Rolling them further with desiccated coconut is optional but recommended.

Why you will love this recipe

• Salted caramel- as soon as I hear about salted caramel, immediately my mind starts mapping to creamy, sticky, sweet caramel which mostly loaded up with unhealthy sugary ingredients. But you can enjoy these healthy & nutritious salted caramel protein bliss balls without guilt. As the most sought-after caramel flavor comes from naturally sweet dates.
• Delicious Snack or Dessert- pack in a kid's lunch box, post or pre-workout snack, or serve them as a healthy dessert. They make a refined sugar-free snack or after-meal dessert that is perfect for sweet cravings or even when you are traveling.
• Protein- adding whey protein to energy bites won't harm, rather it increases their nutritional values. With healthy fats, carbs, natural sugar why not sprinkle of protein, isn't. and yes these bliss balls are kids friendly.

Ingredients & Substitutions

Please check the recipe card for full ingredient list and measurements

• Medjool dates- These are very soft and moist dates to use in making raw desserts or snacks. It provides natural sugar and helps in sticking all the ingredients together. You can read the health benefits of dates. Bliss balls can also be made without dates, just replace them with maple syrup or honey, or agave syrup, and proceed further.
• Almonds- I use raw almonds, but almond flour or almond meal will also work. Both are plain ground almonds, just that flour made with whole almonds while the meal is made with blanched almonds. Just use ½ cup almond flour/meal in place of whole almonds.
• Desiccated coconut- It is a white part of the coconut which is dried, grated, and unsweetened. This is healthy in fat content and provides some nutrients. Coconut adds a nutty flavor and tastes great in these raw energy bites.
• Salt- Sea salt is added to balances the overall sweetness.
• Whey protein (optional)- Adding whey protein adds another macronutrient which helps in feeling full for some time along with few grams of protein. However, it is completely optional.

Variations

• Nut-free- Replace almonds with sunflower or pumpkin seeds to make them nut-free. Or you can completely skip almonds.
• Vegan- Skip adding whey protein or use vegan protein to make these protein balls vegan.
• Dairy-free- Bliss balls are dairy-free with just four ingredients dates, almonds, salt & coconut. You do not need to add protein powder in general.
• Peanut butter, any nut butter, and chocolate powder can also be added to this caramel bliss ball recipe. Feel free to add any and enjoy a different variation.
• Oats- oats flour is also one option to increase nutritional value. Use gluten-free oats to make it.

Step by step instructions

First, you need to wash the dates and remove the stone. Soak them in hot water for 5 minutes. After 5 minutes drain the water and add these dates to the food processor.

Now add almonds, desiccated coconut, sea salt & whey protein. You can use your own protein powder as per dietary requirements or just skip it. (pic 1-4)

Then blend everything until they make a sticky dough and combined very well.

Now roll them into small bite-sized balls. Finally, coat them with desiccated coconut and enjoy. (pic 5-8)

Serve them anytime and enjoy this energy bites.

FAQ's & Tips

• Use protein powder as per dietary requirements. Instead of whey, you can add any vegan protein to make vegan bliss balls.
• Soaking dates are optional. But if dates looking a bit dry then soaking in hot water makes them soft. It also helps in releasing their caramel flavor.
• If the mixture looks dry, add 2-3 dates and blend them again.

Storing & Serving

Store these in an air-tight container at room temperature, they remain good for two weeks. You can keep them in the refrigerator as well.

Dates energy balls are also freezer friendly. Transfer them in freezer-friendly ziplock bags and store them for 2-3 months. Keep them at the kitchen counter for 2-3 hours before consumption.

You can check below related recipes as well

• Microwave Asparagus
• Raspberry Salsa (Hot & Sweet Salsa)
• Strawberry Cucumber Salsa

If you try this recipe, please consider leaving a comment and a star rating. Don't forget to tag  #fitmealideas20 on Instagram or @fitmealideas on Pinterest!

Recipe

Does it fit in your macros?

1-2 date bites are good to consume as they can fit in your meal plan. Anything beyond that will disturb your daily calorie intake.

I have included 10 grams of nuts in my daily routine. 1 bliss ball easily fit in my macros and satisfy my sweet tooth.