Date and Oat Energy Balls

By

This post may contain affiliate links. Read my

Privacy Policy.

As an Amazon Associate I earn from qualifying purchases.

These oatmeal date balls are wonderful snacks. Energy balls (or energy bites) are high-density snacks meant to keep you on the go on busy days without having to stop for long to eat.

Energy balls with dates and oats make a great breakfast on the go, too. If eating in the car is your only option, these breakfast balls are a great way to start the morning. Just add your favorite cup of coffee, and you’re ready to hit the road. Enjoy just one energy bite, and you get why these are so great.

An up-close side view of an open glass jar full of Date And Oat Energy Balls.
An up-close side view of an open glass jar full of Date And Oat Energy Balls.

How To Make Perfect Energy Balls Every Time

As with most recipes, there is a ratio for each type of ingredient. For energy balls, the ratio is as follows:

  • Nuts and Seeds: 2 parts (e.g., mixed nuts, seeds)
  • Dried Fruits: 1 part (e.g., Medjool dates)
  • Flavor Enhancers: 1 part (e.g., cocoa powder, vanilla extract)

Other Ingredients For Date Balls With Oats

  • Coatings: To taste (e.g., shredded coconut, cocoa powder, crushed nuts)
  • Protein Boosters: Optional, based on preference (e.g., nut butter, protein powder)
  • Flour and Grains: Optional, based on preference (e.g., oats)
  • Natural Sweeteners: To taste (e.g., honey, maple syrup)
  • Unique Flavors: To taste (e.g., dark chocolate chunks, spices)
An overhead view of a glass jar full of Date And Oat Energy Balls.
An overhead view of a glass jar full of Date And Oat Energy Balls.

What About The Nut Butter?

While you don’t need nut butter to make energy balls, it sure makes the whole process easier. A good ratio is typically about 1 to 2 tablespoons of nut butter per cup of nuts or dried fruits. This can vary based on your preferences and the ingredients you use. Nut butter is both a binder and a way to add some creamier texture to the finished energy balls.

Nut-Free Energy Balls

If you can’t have nuts, that’s not a problem. You can omit them completely and still make great energy balls with dates as the “glue” that holds them together.

Energy Ball Variations

There are so many ways to switch up the flavors of energy balls. The list of things you can add or switch out is almost endless. Here are some ideas to get you started:

A side view of a glass canning jar, open, and full of Date And Oat Energy Balls.
A side view of a glass canning jar, open, and full of Date And Oat Energy Balls.

Nuts and Seeds

  1. Sunflower seeds
  2. Pumpkin seeds
  3. Chia seeds
  4. Flaxseeds
  5. Hemp seeds
  6. Almond slices
  7. Pistachios
  8. Pecans
  9. Cashew pieces
  10. Pine nuts
  11. Walnuts
  12. Macadamia nuts

Flavor Enhancers

  1. Groun cinnamon
  2. Ground nutmeg
  3. Ground cardamom
  4. Ground espresso powder
  5. Matcha powder
  6. Ginger powder
  7. Almond extract
  8. Orange zest
  9. Lemon zest

Protein Boosters

  1. Protein powder
  2. Peanut butter powder
  3. Almond flour
  4. Almond meal

Natural Sweeteners

  1. Coconut sugar
  2. Maple syrup
  3. Honey
  4. Molasses

Dried Fruits

  1. Raisins
  2. Cranberries
  3. Apricots
  4. Goji berries
  5. Dried mango, chopped

Coatings

  1. Melted dark chocolate drizzle
  2. Shredded coconut
  3. Cocoa powder
  4. Crushed nuts
  5. Crushed pretzels
  6. Mini chocolate chips
  7. Granola clusters
  8. Crushed graham crackers
  9. Dried coconut flakes
  10. White chocolate chips

Flour and Grains

  1. Oats
  2. Rice cereal
  3. Quinoa puffs
  4. Coconut flour
  5. Muesli

Unique Flavors

  1. Dark chocolate chunks
  2. Spirulina powder
  3. Maca powder
  4. Acai powder
  5. Turmeric powder
A front close-up of Date And Oat Energy Balls in a glass jar.
A front close-up of Date And Oat Energy Balls in a glass jar.

Ingredients For Oat Date Balls

Pitted Medjool dates – You can use any type of date, but Medjool dates work best.

Cashews – You can use any type of nut here. Almonds, hazelnuts, or even macadamia nuts will work well here.

Oats – Use traditional oats or quick-cooking oats. While the latter is processed, they do add a nice texture. So the choice is yours.

Unsweetened cocoa powder – This is optional but tasty.

Almond butter – If you prefer, you can use cashew butter, natural peanut butter, or seed butter. The type you use is up to you.

Pure vanilla extract – Use the real stuff, not vanilla flavoring.

Salt – I used pink Himalayan salt. But you can use whichever type of salt you normally cook or bake with.

Optional For Coating Date Oatmeal Balls

  • Shredded coconut – These should be unsweetened.
  • Cocoa powder – No sugar added.
  • Crushed nuts – These should be finely ground or chopped.

How To Make Energy Balls With Dates And Oats

Date And Oat Energy Balls Recipe ingredients gathered in bowls and measuring cups on a cutting board.
Date And Oat Energy Balls Recipe ingredients gathered in bowls and measuring cups on a cutting board.

Gather and measure all your ingredients.

Date And Oat Energy Ball dough in a bowl.
Date And Oat Energy Ball dough in a bowl.

Place all the ingredients in a food processor and blend for at least 5 minutes or until the mixture starts to ball up. Blend it as smooth as you want it. If it’s too dry, you can add a tablespoon of virgin coconut oil. Your dough should be kneadable when done.

A setup work space for making Date And Oat Energy Balls. A parchment-lined baking sheet, a bowl of dough and a plate of shredded coconut.
A setup work space for making Date And Oat Energy Balls. A parchment-lined baking sheet, a bowl of dough and a plate of shredded coconut.

Set up your workstation.

Take 1 tbsp. portions of the dough and roll them into bite-sized balls. If desired, roll the energy balls in shredded coconut, cocoa powder, or crushed nuts for coating.

A full baking sheet of Date And Oat Energy Balls lined up in three rows.
A full baking sheet of Date And Oat Energy Balls lined up in three rows.

Place the coated energy balls on a parchment-lined baking sheet or plate. Refrigerate or freeze the energy balls for at least 30 minutes to allow them to firm up.

A closeup of Date And Oat Energy Balls in an open, glass jar.
A closeup of Date And Oat Energy Balls in an open, glass jar.

Enjoy one bite at a time.

Storage

To store date and oat balls, place them in layers in a container with a piece of parchment between each layer. Make sure you use an airtight container with a tight-fitting lid, and keep these in the fridge in the fridge for up to 5 days.

Freezing

A side view of a storage container full of Date And Oat Energy Balls.
A side view of a storage container full of Date And Oat Energy Balls.

These freeze really well and can be eaten straight from the freezer. Frozen, they will last up to 2 months if packed well, as shown above.

More Energy Ball Recipes

SUBSCRIBE

Remember to subscribe to my free newsletter to receive all my latest recipes in your inbox. Click here to sign up!

Copyright Policy
Copyright Policy
  • 2 cup Medjool dates (pitted)
  • 1 cup cashews
  • 1 cup whole oats
  • 2 tbsp. unsweetened cocoa powder (optional, but tasty!)
  • ½ cup unsweetened almond butter
  • 2 tsp. pure vanilla extract
  • 1 pinch salt

Optional Coating For Date Oatmeal Balls

  • shredded coconut (unsweetened)
  • unsweetened cocoa powder (you can mix it with natural sweetener if you think it will be too bitter)
  • crushed nuts (any type you prefer)

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Serving: 1ball | Calories: 83kcal | Carbohydrates: 11g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 2mg | Potassium: 134mg | Fiber: 2g | Sugar: 7g | Vitamin A: 14IU | Vitamin C: 0.02mg | Calcium: 23mg | Iron: 1mg



from https://ift.tt/ufSLVqW

Comments

Post a Comment

Popular posts from this blog

Post-Workout Coffee Protein Shake

By
Image
Once again, I’ve partnered with Brother  to show the versatility of the  Brother P-touch Label Maker , especially when it comes to fitness and gym equipment.  As always, thank you for supporting CNC! I receive quite a few questions from readers about what I eat before, during, and after workouts, so I decide to share those with you today. It changes a little bit from workout-to-workout, but I keep a general framework in mind. BEFORE (approximately 30 minutes): I typically eat a small snack made up of mostly simple carbs since they provide quick energy. Some favorites: Half of a banana or another piece of whole fruit, a protein bar, handful of raisins, or a rice cake with jam and sometimes nut butter (it just depends how hungry I am and the timing of my workout). DURING : I typically don’t consume anything during my workouts, unless they’re longer than 90 minutes, like if I’m training for a long distance race (i.e. half marathon). In that case, I’ll take an energy ge...
Read more

Lyme Disease, Protein for Women, Acid Reflux while Fasting | THRR049

By
Image
What is Healthy Weight, Acid Reflux During Fasting, Long Term Antibiotic Use – Lyme Disease, Women Over 40, Controversy Over Meat Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS   Submit your questions for the podcast here   Show Notes: News topic du jour: Leading dietary determinants identified using machine learning techniques and a healthy diet score for changes in cardiometabolic risk factors in children: a longitudinal analysis Conclusion: Diets high in seafood, rice, and red meat other than pork and low in refined grains, fried foods, sugar-sweetened beverages, and wheat are leading healthy dietary factors for metabolic health in children. HDS is strongly predictive of CMR factors. 1. What is healthy weight? [10:27] Justin says: Greetings, On THRR045 Chris asked a question about fueling his gymnastics workouts and he mentioned his height and weight, 6’3” and 170 lbs. Robb commented tha...
Read more

Evernote Review: Your Digital Organization Hub

By
Image
If you’re looking for a one-stop shop to organize your digital life, check out Evernote! Here’s my Evernote review and all the great features you can use to make your thoughts, notes, and files easy to find, sort, and save.  This post is sponsored by Evernote .  Raise your hand if your digital life feels cluttered. If we were in a room, almost everyone’s hand would go up, including mine!  With so much of our lives digitized these days, it’s hard not to get overwhelmed with all the information we need to save and reference. And because computers, the internet, and living in email and calendars are relatively new to humans, we as a society are still learning good systems. If I asked you to organize a paper filing cabinet, you’d probably have a few good ideas on how to do that. But if I asked you to organize a computer hard drive, many of us get stumped on the sheer volume of files and the endless ways to sort.  The good news is there are apps that make this pr...
Read more