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These Coconut Date Balls are one of my favorite simple pantry recipes for healthy snacking. They’re vegan, gluten-free and Whole30 compliant – the perfect healthy snack! If you’re finding yourself spending a lot of money on snacks and unpleased with the long list of ingredients they’re made with, it’s time to make your own healthy snacks. It’s cheaper and healthier!
While the base recipe is only dates and nuts rolled in coconut, there are countless ways to beef it up with some add-ins and toppings. I love having a batch of these vegan energy bites to keep in my fridge throughout the week. Then I easily grab one when I’m on the go and want a fast nutritious bite.
Ingredients & benefits of coconut date balls
Pecans: Like many nuts, pecans are loaded in unsaturated fats that are also known as good fats. That have no cholesterol and no trans-fat and that can protect you from heart disease. Aside from the heart benefits, pecans are a plant-based protein. They have 3g of protein in every 1 ounce. And that protein is going to help boost your energy!
Dates: While dates are basically dried fruit and relatively high in sugar, they are a natural sweetener. So they offer a great way to add sweetness without any sugar. Because they are high in fiber, they slow down your digestion and help prevent blood sugar levels from spiking too high. That means you get a sweet treat that gives you lasting energy, not a sugar rush.
Coconut: The shredded coconut on the outside of the coconut date balls are a signature look for these energy date balls. Coconut is high in antioxidants so it’s good for fighting disease. But it’s also high in saturated-fats, so just be mindful of how much you use.
How do you make coconut date balls
Start by pitting 10-12 dates and then soaking them in warm water. This helps soften the dates so they blend much easier with the pecans. If the dates are super fresh and soft, you can probably skip this step.
Add the dates and pecans to a food processor, and add a pinch of salt which helps offset the sweetness of the dates. I use raw pecans, but toasted ones are fine too. And I prefer medjool dates since they are large and soft (and pretty accessible). But other varieties work as well.
When you blend the dates and pecans, you’ll want to look for a sticky dough like mixture. Then, use your hands to scoop out about 1-2 tablespoons of the mixture into your hands and roll them into a small energy bites.
You can set them in the fridge for 20-30 minutes while cleaning out the food processor. Then, roll them in the shredded coconut and you’re ready to snack on your new favorite date balls.
How to customize coconut date balls
My recipe includes only 2 ingredients + coconut coating. But there are so many ways to customize these date balls to make them work for you.
- Oats: You can add quick oats or rolled oats to the recipe in the blender. I would recommend 1 cup of oats, but add back some moisture with ¼ cup of nut butter to help it stick together
- Seeds: Chia seeds, flax, hemp seeds, sunflower seeds and pumpkin seeds give the energy bites more plant-based protein and give them an extra crunch. If you’re adding seeds, I would recommend 2-3 tablespoons.
- Nuts or nut butters: Use roughly chopped nuts or nut butter. This is another way to add healthy fats, flavor and protein to the energy bites. If you’re adding nut butter, you’ll need to add some dry ingredients to off-set it, like oats, almond meal, protein powder or powdered peanut butter. For every ¼ cup of nut butter, use 1 cup of dry ingredients.
- Dried fruit: Although there’s already dates in the energy balls, you can also add raisins, apricots, coconut or cranberries. I would recommend chopping them up finely or blending in the food processor. And if you are adding more dried fruit, it helps to balance out the sweetness with something salty or bland like more nuts, oat, almond meal or unsweetened protein powder.
- Spices: To add more flavor, I love throwing in cinnamon, or other warm spices like nutmeg, ginger, cardamom, turmeric or cloves. A lot of these spices have anti-inflammatory properties too so you’ll get a healthy dose of that in your energy bites!
- Sweet surprises: Hello chocolate chips and chocolate chunks! These make the coconut date balls more fun and sweet – perfect for kids. You can also add white chocolate chips, butterscotch chips or even toffee pieces.
This is one of those recipes that you can totally experiment with to add ingredients. Taste and test to get a mixture you love.
Tips make coconut date balls
- If the mixture is too dry and it’s not rolling into a ball easily, then add more sticky ingredients like dates, nut butters or honey/maple syrup. You can also add a couple tablespoons of water to help.
- If the mixture is too wet and gooey, then add oats, almond meal or protein powder. It helps to throw those dry ingredients in the food processor to help the mixture set well.
- Soak the dates before blending. This will help them to soften and plump up the dates so they combine easily with the other ingredients.
- Allow 30 minutes to chill the mixture. The chilling period will make it easier to roll the balls and it will also allow time for the flavors set and develop.
Frequently asked questions
How long do coconut date balls keep?
Once you’ve made the energy balls, place them in an airtight container with the layers separated by parchment paper, and they will keep for around 10 days in the fridge. You can also freeze the balls in the same way and defrost them in the fridge overnight before enjoying.
Can you make these balls without a blender?
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.
For more energy bites/balls recipes:
I hope you make this homemade healthy snack that’s full of feel good natural ingredients. And I hope it gives you energy to tackle your day with a pep in your step! Have fun with the recipe and customize it to your liking!
If you’ve tried this healthy-ish feel good Coconut Date Balls recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
Coconut Date Balls
Video
Ingredients
- 10-12 medjool dates
- 2 cups chopped pecans
- Pinch sea salt
- ¼ cup desiccated 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.
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!!