Date Energy Balls
Updated Jun 14, 2025
Date energy balls made with 3 ingredients, including medjool dates, pecans, and a little salt. Roll in coconut to finish them off. Takes 10 minutes to make!
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My date energy balls are so good!

These Date Energy Balls are one of my favorite simple pantry recipes for quick snacking. I love having a batch of these energy bites in my fridge to grab and go when I need a fast snack! Plus, they’re vegan, gluten-free, and Whole30 compliant… and I only need three ingredients (though you can add in as many mix-ins as you like, but I usually just go with dates, pecans, and coconut flakes).
Happy Cooking!
– Yumna
Date Energy Ball Ingredients

- Pecans: I love the meaty texture of pecans for this recipe, but you can use any kind of finely chopped nuts you like… or even nut butter!
- Dates: Dates are a natural sweetener for the energy balls, but feel free to add in raisins, apricots, or cranberries if you have them as well.
- Coconut: I like to use desiccated coconut, which is finer in texture, think ground vs. shredded, but shredded coconut works just as well. I prefer unsweetened, but you can use sweetened if you like.
- Extras: I love customizing these with whatever I have in the pantry! Things like rolled oats, seeds (chia, flax, hemp, sunflower, or pumpkin seeds), chocolate chips, or even warm spices (nutmeg, ginger, cardamom, turmeric, or cloves).
How to Make Date Energy Balls






Date Energy Balls
Video
Ingredients
- 10-12 medjool dates
- 2 cups chopped pecans
- Pinch sea salt
- ¼ cup desiccated coconut or shredded coconut
Instructions
- Pit the medjool dates and soak them in warm water for 10 minutes until they soften
- Place the pitted dates and pecans in the bowl of a large food processor. Blend on high until a thick “dough” is formed and the mixture feels sticky.
- Scoop about 1-2 tablespoons of the mixture and use your hands to roll it into a ball. If you have time you can let them set in the fridge for 5 minutes.
- Roll the energy bites into desiccated or shredded coconut pressing gently so they adhere. Makes about 12-14 bites.
Equipment
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
If you try this Coconut Date Balls recipe or any other recipe on Feel Good Foodie, please rate the recipe and leave a comment below! It helps others who are thinking of making the recipe.
Recipe Tips
- Add extra sticky ingredients if your mixture is too dry. If my base isn’t rolling into a ball easily, I usually add more sticky ingredients like dates, nut butters, or honey/maple syrup. You can also add a couple tablespoons of water to help.
- Add extra dry ingredients if your mixture is too wet and gooey. Oats, almond meal, and protein powder are all great additions if your batter is feeling too dry. Just be sure to throw them in the food processor to help the mixture set well.
- Soak your dates before blending. I like pre-soaking my dates in water to help them soften and plump up so they combine easily with the other ingredients.
- Allow 30 minutes for your mixture to chill. Chilling will make your mixture easier to roll into balls! Plus, it’ll help your flavors set.

FAQs
Once you’ve made your energy balls, separate them by layer with parchment paper in an airtight container. They’ll stay good in the fridge for up to 10 days!
Yes! You can freeze your date balls in the same way for up to 3 months. When you’re ready to eat ’em, just defrost them in the fridge overnight before enjoying.
I’d definitely recommend using a blender because it’ll chop and combine your ingredients most thoroughly, but you can chop everything as finely as possible and mix it all together by hand.
Comments
I’ve added a whole hazelnut inside each of the balls then covered them in 85% cocoa chocolate and sprinkled them with fine cut walnuts. The sweetness of dates goes perfectly with dark chocolate!
Yum, that sounds so good!! Love your tweaks, Aleksandra! Thanks for the inspiration!!
What other nut can I replace pecans with?
Walnuts or almonds would be delicious!
I used pistachios and they were delicious
What amount of pistachios did you use in lieu of pecans? Thank you
I used the same amount as listed for the pecans, 2 cups!
My son has a digestive disorder so I wanted to introduce more healthy fiber into his diet. These worked out beautifully! I made them extremely small so he could just pop one in his mouth.
I did have to add 50% more dates than the recipe called for in order to get the mixture to stick together.
Almost a lifesaver, Yumna. Thank you.
Wow, that makes me so happy to hear! Thank you so much for sharing, Lisa—I’m thrilled that my coconut date balls helped your son increase his fiber intake. Wishing you both all the best!!
Wow, It was the first time I attempted making an energy bite. It came out wonderful. I used Cashewnuts and Almonds since I could not find pecan. Thank you for sharing your knowledge.
So happy you liked them!
I put rice crispys in my date balls.
Love this, I bet it adds a really nice texture!
In this receipt, it says you can soak the date. What do you soak them in?
Hi there! You soak the dates un warm water, then drain them. This helps to soften them up and make them easier to blend.
I added a teaspoon or two of thick coconut milk and a couple tablespoons of cocoa powder while they were blending and they are perfect! Thank you!
You’re so welcome!
Ho big is the serving size that says it is 145 calories? Is that for 3 one inch balls?
That’s a rough estimate for 1 ball. Dates, and pecans are high in calories by nature.
Will they stay good on the counter top and for how many days?
Store any leftovers in an airtight container. They will last about 10-14 days in the fridge.
The basic recipe turned out so yummy! I especially appreciate that you offered tips on how to adjust the recipe if too dry or too wet, as well as soaking the dates and chilling the mixture if needed. Also nice to get a jump-start with creative tips for variations. Thanks for your care in putting this together!
Thank you so much! Glad you found the tips helpful too. You’re welcome!
Do we use coconut unsweetened or sweetened ?
Unsweetened, sweetened would be too overpowering with the dates. Enjoy!
“If you have time…set in the fridge for 5 minutes.” Um, it’s five minutes. Not overnight.
Yes.
These look yummy, reminds me of something mom used to make when I was a kid. I saw your note on adding spices like cinnamon, cardamom, or nutmeg. How much would you suggest I add? I don’t want it to be overpowering. Would you use one spice or a combo. Please advise based on your experience. Thank you!
Thank you! I would use about 1/2 teaspoon of each spice. You can really add whichever spices you like based on your preference. Adding cinnamon seems to be a popular choice. Let me know if you give it a go!
I made this recipe with both pecans and almonds, plus a couple handfuls of granola and some crushed tea biscuits. It was a real hit at my daughter’s birthday party!
That’s amazing! Happy Birthday to your daughter!
Looks delicious
Thank you!
Delicious
Thank you!
Yummy💞 one question, is the 145 calories per serving or the whole recipe?
It is 145 calories per servings. Hope that helps!
I haven’t made these in years but I just made some and was looking at your recipe for guidance. Thanks! They turned out great! The owner of an Indian grocery store told me about using a microwave oven on the dates to soften them up. Works like a charm.
Best, ~ Bil
That’s perfect! That’s such a great tip – good to know!
Recipe
The full recipe can be found at the bottom of the page in the recipe card. Hope that helps!
Made them. They turned out great. Easy to make. In some I added chocolate chips, some peanut butter, dried apricots and some a dollop of cream cheese. Great recipe! Thanks for the idea.
Yay!! I love that. That sounds delicious!
Thank you very much. Needed something to offer to my Lord without grains and this was perfect. I dipped in melted white choc. Put them in the fridge and then dusted with the coconut.
Excellent!
You’re so welcome! Love the personal touch you added!
I made this recipe and added chocolate chip cookies, vanilla ice cream, and sprinkles to it. Came out like a totally different recipe!
How can I make this nut free?
You could try sunflower seeds instead of pecans!
You can use biscuits
Amazing recipe so easy and taste very good thank you!
Thank you so much! Glad you found it to be that.
Good one 👍,can pecan seeds be substituted with almond sis.
Thank you! Yes, you can!
Love it! So good for breakfast and on the go!
Yes, for sure!
So good!!! Very sweet and perfect for breakfast!
Thank you!
So good! Tastes like a healthy pecan pie (when you use pecans)… YUM
I love that! Yay!
I have to give these 5 stars because they taste GREAT!! Perfectly sweet, and I love the nuttiness. You can’t eat just one..
Could one use a blender instead?
Yes! It’s best to use a blender to make these as it chops all of the ingredients very finely which makes them easier to combine and roll up, especially the dates. If you don’t have a blender chop everything as finely as you can and then mix thoroughly.
Great discussion/advice.
So many options/additions.
Thanks.
Thank you!!
I am so over the moon to have found your recipe for date rolls rolled in coconut. I had found them first at the store I work in, but sadly, like many places, we can’t seem to get them in supply. I’ve also been wanting to make my own anyway. Thank you so much.
I’m so glad you came across this recipe! Yay!!
These look amazing!!! Two questions:
1) Can you make these into bars instead of balls?
2) I can’t find shredded coconut in our store, but they do have coconut flakes. Should I use sweetened or unsweetened?
Thank you! Can’t wait to make them!!!
Yes, you can make it into bars! I would probably recommend putting the coconut flakes into a coffee grinder or food processor to pulse it into shredded coconut. You could use either sweetened or unsweetened based on how sweet you’d like it to turn out!
Great tips! 💕
Thank you!!
I love dates and am opting for a healthier diet without the normal snacks like chocolate, chips, biscuits, cakes etc. This looks like a fantastic alternative to me. I just worry about the sugar content. They are very sweet and wondering about the calories per ball. I’m one those who if I love the taste of something, I can’t stop at one. I hope this is a low calorie alternative.
Hi Liz – This wouldn’t be a good low calorie option. They are amazing for a quick pick me up and a sweet easy treat, but there is a lot of calories from the dates and pecans. It may not be best for what you’re looking for.
is the 145calories per ball?
Yes, that’s roughly how much it is!
So is the calories 145kcal for the 15 servings or per one ball please?
It’s per ball 🙂
Oh my goodness!! These are amazeballs!! Made them for my husband as he is on a no sugar and no carb diet and he loves them. They are super easy and really filling as a guilt free snack when you crave sugar. This is my go-to from now on. Thanks 👍
I’m so glad to hear that! Thank you!
Can I substitute walnuts for the pecans? I want to try these today, and can’t get out to the store.
You definitely could!
Amazing recipe!! I added flaxseeds and it’s a super delicious snack!! ❤️
Love that idea!! Thank you!
Hi, I absolutely love your recipe. Could you please tell me that the calories that you have mentioned is for how many servings? Thank you
Hi there! This is for 1 out of 15 coconut balls that the recipe makes.
This recipe is an absolute win in our family! I’ve made this recipe more times than i keep count. It’s always a hit!! When we run out, my husband anxiously waits till i make it again. Needless to say we love it so much and the simplicity of it makes it that much better. I’ve tried other energy ball recipes but none compare to this one. Thank you for sharing this recipe!
Aww that makes me so happy to hear that! Thanks so much for taking the time to share your feedback 🙂
There are so good and filled with great nutrients. I had walnuts, so used those the second time I made them. They always turn great.
So glad to hear that! Thank you 🙂
Definitely trying this recipe out! I love how you gave us a base recipe and tips to add other things too!
I hope you like it!! Thank you!
What to do if you don’t have a food processor?
You can chop them up finely. It can still work, but it’s more time consuming.
Can’t stop making these energy balls with no added sugar, no milk and no eggs. So yummy
Thanks
Like the simplicity of this recipe and the great taste.
Yay, so glad to hear! Thank you!
this energy balls are amazing and i highly recommend them , i’ve add oats (one cup of finely blended oats) and it turned out amazing !i’m on a diet of no add sugar and no white flour so this one is the best snack for me when i feel hungry and also it makes me feel full after eating only 2 balls , it’s amazing !! thank you yumna 💜
btw both of my parents loved it and my dad is asking me to make them once again😂😂😂
Yay! I’m so glad to hear that you enjoyed them and that your parents even enjoyed them! Thank you!!
These were soft, chewy, appetizing, loaded with nutrients and satisfies that mid-way hunger, as it goes down the gut. Yum! They were simple and super easy to make, and absolutely delicious. Indeed a perfect energy bite 🙂
So glad to hear that you enjoyed them. Thanks so much!!
I am not a breakfast person ,working in hospital where some days are so crucial, u don’t get to sit and eat ! I tried this coconut date balls, super quick easy recipe to make, and Trust me- its a game changer, keeps me full for those crucial hours in morning and you feel energetic for hours , dont have to worry about making a mess on the nursing station.. Must Try !!
Thanks…
Aww that’s great! What a great little power snack or break! I’m so happy you liked them 🙂
I also made the date balls today and they are absolutely delicious!!! Thank you for the wonderful recipe! 😊
Yay, I’m so happy to hear that! Thanks so much!
I made these tonight and couldn’t stop at one so I had two 🙂 these are so delicious!! I forgot to add the salt and it still was great. I added some flax seeds and chia seeds since I had them on hand and used walnuts. I will definitely be making these often. Thank you for the awesome and simple recipe!
I’m so glad to hear that you enjoyed them! Thanks so much!!
So glad you enjoyed them!
These date balls were so easy to make and so delicious! They’re a perfect sweet and healthy treat.
So glad to hear it! Thank you!
Absolutely love these ! Super easy to make and so delicious and healthy! My 4 year old son loved them too !
So glad to hear it! Thanks for taking the time to leave a review 🙂
I love how clean, simple and well put together your content is! ?? so professional ?
Today, I finally made the Coconut Date Balls. I swear I bought everything the day you posted the recipe but i never seemed to get to it till today. The outcome wasn’t as neat as yours because I didn’t use the proper spoon size for the scoop but regardless they tasted delicious ☺️ and my mom loved them!
Aww thank you so much! I love that you tried the recipe and enjoyed it!
Made these for Suhoor. Loved them! Very easy to make and a delicious healthy little treat.
Yay! So glad to hear it. Thank you!
Loved this recipe. It’s so simple to make and follow. Even my 10 year old loved them and she is not bigg on oconut or a big fan or nuts. It was a hit all around. Will definitely be making this regularly.
So glad to hear it! Thank you so much!
Super easy and super healthy. All who tried it loved it. I made two different tastes. One only nuts and dates, the other one I added cinnamon and little oat. Anyone who loves dates has to try this recipe.
Yay, so glad to hear you enjoyed it! And I love that you added cinnamon and oats to a different batch 🙂
Love it . The best snacks in Ramadan Thank you so much
So glad to hear it. Thank you!
What can I say!!! They taste way better than I thought!!
Thank you so much for all of your yummy tasty recipes ??❤️❤️
So glad to hear it! Thank you so much for sharing 🙂
Thanks for the nice snack, these coconut date balls are so delicious and really easy to prepare ? I also rolled some of them in cocoa powder which is also good.
Oh love that you rolled them in cocoa powder. Thank you so much!
Just made these, they are super yummy!!! I’m 34 weeks pregnant and this is perfect to get those dates & nuts in me that I always forget to eat. I can’t thank you enough ❤
Oh what a great snack while you’re pregnant! Thank you so much for the review 🙂
Can’t get any better. Easy-to-make 3 ingredients snack and desert.
Thanks for another great recipe.
Love it
Healthy, quick, tasty, simple and easy snack? simply amazing! Thank ylu for perfect recipes as always
Happy to hear you enjoyed these. Thanks so much!!
looke like always was so good???thank you for your recpies-they are too healthy and easy?
Finally bought a good processor and made these today. Such an easy, simple and fun snack to make. No lie, i gad fun making them and lucky for me i get to make more soon because the household LOVED this snack! Perfect quarantine discovery??
Thank you so much for sharing this recipe!
YES! That food processor is going to come in handy. SO glad you enjoyed the recipe 🙂
Quick healthy bites that made my husband, mum, aunty and myself happily and satisfied ? Highly recommended!
So glad to hear it. Thanks so much Sandy!
Great snack! Easy steps to follow to make and taste great
So glad to hear it. Thank you!!
Quick..healthy ..tasty..easy snack ?Simply amazing !! Thank you for the perfect recipes as always ?⚘
Aww thank you so much!!