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Home » Easy Gluten-Free Desserts

Healthy Bliss Balls for Kids (No-Bake, Gluten-Free)

Updated: Nov 27, 2023 | Published: Jan 15, 2020 | by Patricia Granek | 7 Comments

Jump to Recipe

Healthy snack alert! Our no-bake healthy bliss balls for kids are ready in just 15 minutes for a kid-favorite snack featuring rich chocolatey flavors and a creamy nutty texture.

This image features a moist-looking bliss ball with a rich, dark color contrasting against the lighter cocoa-dusted bliss balls in the background. The focus on the darker ball in the forefront, resting on a wire cooling rack, emphasizes its unique texture, indicative of the variety of healthy ingredients used to make these bliss balls appealing to kids.

This post may contain affiliate links. The content provided is for informational purposes only and is not intended to serve as medical advice. For more details, please refer to our disclaimer page.

Jump to:
  • 👪Why You'll Love These Bliss Balls
  • 🧠Nutrient Highlight: Why We Love This Recipe
  • 🌰Simple Ingredients
  • 🔁Ingredient Substitutions
  • 👩🏽‍🍳Instructions: How to Make Bliss Balls
  • 💡Recipe Tip For Perfect Bliss Balls
  • 🧒🏻Tips for Kids: Will They Like This?
  • 🍴Recipe Variations:
  • 🥡How to Store Bliss Balls
  • 🥣Recipe Pairing
  • ❔FAQ
  • 📖 Recipe
  • Information Source:

✋🏼E aí, pessoal! Hey there, friends!

Today, we are continuing our easy, healthy snack recipe with one of my kids' favorite after-school treats! Our healthy bliss balls for kids feature rich chocolate flavors with a nutty, creamy texture.

The best part? It requires no baking and is ready in 15 minutes! Perfect as an afternoon snack, post-workout treat, or when you need something on the go! Just as delicious as our high-protein chocolate mouse recipe!

Packed full of healthy fats our easy-to-make chocolate bliss balls are more than just a treat; they're a powerhouse of nutrition. With 3 boys at home, I am always creating healthy snacks that focus on gluten-free and nutritious ingredients. So if you are looking for more healthy snacks, check out our chocolatey, fudgy, gluten-free, dairy-free brownies, or our easy creamy oat milk chocolate chia pudding.

👪Why You'll Love These Bliss Balls

  • No baking required: These bliss balls come together in just 15 minutes, perfect for busy schedules.
  • Kid-approved: Rich chocolate flavor and creamy texture make these a snack your kids will actually ask for. Healthy and nutritious: Packed with healthy fats, they're a guilt-free treat that keeps everyone energized.
  • Diet-friendly: Gluten-free and dairy-free, these bliss balls are perfect for families with dietary restrictions.
  • Versatile snack: Great for after school, post-workout, or even as a quick breakfast option.
Image of a energy bites sitting on a wire rack being drizzled with chocolate syrup. There are other bites sitting out of focus behind. Image is for how to make date balls.

🧠Nutrient Highlight: Why We Love This Recipe

With my neuroscience background, I love creating snacks that support both growing bodies and brilliant minds. These bliss balls are more than a treat—they’re little powerhouses for brain and gut health!

  • Walnuts: Packed with Omega-3s, they’re brain fuel for focus and development (1).
  • Avocados: Loaded with healthy fats that promote brain function and nutrient absorption(2).
  • Dates: Naturally sweet and rich in fiber, they support a healthy gut—key for a happy brain (3, 4, 5)!
  • Anti-inflammatory perks: Every ingredient works together to keep inflammation in check, supporting your kiddos' overall health (4, 6, 7).

Snack time just got a whole lot smarter!

🌰Simple Ingredients

Our healthy energy bites are the perfect energy booster and have become my go-to for quick, healthy snacks. Here is what you will need for this simple recipe:

Ingredient shot of how to make healthy bliss balls. The recipe includes dates, hemp seeds, walnuts, avocado and cocoa powder.
  • Walnuts: These are my go-to for a creamy, earthy base. Walnuts are packed with Omega-3s and blend into the perfect texture for these bliss balls. Plus, they add a slight nuttiness that complements the chocolate flavor beautifully.
  • Medjool Dates (pitted): I always choose Medjool dates for their caramel-like sweetness and soft, sticky texture. They act as both a natural sweetener and a binder—no need for added sugar!
  • Avocado: A secret ingredient that keeps these bliss balls irresistibly soft and creamy. Avocado also adds a dose of healthy fats to keep little tummies satisfied longer.
  • Hemp Seeds: I love the subtle crunch and nutty flavor these tiny seeds bring. They’re also a powerhouse of protein and Omega-3s, making these bites even more nutritious.
  • Cocoa Powder: Cocoa powder brings a rich chocolate flavor that balances the sweetness from the dates. It’s like a healthy version of your favorite chocolate truffle!
  • Maple Syrup (optional): My kiddos sometimes want a touch more sweetness, so I’ll drizzle in a bit of maple syrup. It’s a natural way to boost the sweetness without overpowering the other flavors.
  • Optional Seeds (Pumpkin or Chia): For an extra crunch or nutritional boost, I like tossing in a handful of pumpkin seeds or chia seeds. They’re optional, but they take the nutrient profile up a notch!

For full quantities check out the recipe card.

🔁Ingredient Substitutions

Our healthy bliss balls for kids use simpel easy to find ingreiednt, howeer if you need a subsitution or fidn yourself missing an ingredient here is what we suggest

  • Medjool Dates Alternative: if you don't have Medjool dates you can use regular dates but you may have to add more of them.
  • Walnuts Alternative:: You can replace the walnuts with an equal amount of pumpkin seeds or oats. However, keep in mind that this may affect the texture of your date balls. They won't be as creamy, and you may need to add in some natural peanut butter or sunflower seed butter to compensate.
  • Avocado Alternative: If you're out of avocados or simply want to try something different, bananas or peanut butter make good substitutes. Bananas make the texture a bit softer and wetter, while peanut butter adds a unique flavor twist.
  • Cocoa Powder Substiution: Not a fan of cocoa or just want to switch it up? Try carob powder, or roll your date balls in hemp seeds, shredded coconut flakes, chocolate sprinkles, or even a dash of cinnamon (just don't go overboard with the cinnamon!).

👩🏽‍🍳Instructions: How to Make Bliss Balls

Step 1: Prep Ingredients

First things first, gather all your ingredients and take out the food processor (or high-speed blender). Make sure your fresh dates are pitted and that your avocado is ripe.

Step 2: Blend and Mix:

Add all your ingredients into the food processor. Process for about 3 minutes until a dough forms. Look for a sticky mixture that holds together when you press it between your fingers. Then place the date mixture into a small bowl.

Step 3: Shape 'em Up:

With a spoon or a small ice cream scooper, scoop out about 2 tablespoons of dough at a time. Then, roll it between your hands to form 1-inch wide small balls. The size is really a personal preference but I like them as bite-sized balls.

Ingredients for healthy bliss balls for kids laid out on a kitchen counter, including cocoa powder in a glass jar, a bowl of hemp seeds, walnuts, dates, and a halved avocado.
A food processor bowl filled with a chocolatey mixture, the result of blending the ingredients for making healthy bliss balls, showing a creamy and smooth texture.
A close-up of a hand shaping the chocolate mixture into a small, round bliss ball, demonstrating a step in preparing this healthy snack for kids.

Step 4: Cocoa Coating:

INto a small shallow bow, add your cocoa powder. Then place each bliss balls into the bowl and roll gently until it's completely coated.

The process of rolling bliss balls in cocoa powder to coat them, with one bliss ball being dusted and others in the background on a white dish.
Several chocolate bliss balls for kids, covered in cocoa powder, sitting on a white dish with a light dusting of cocoa powder, showcasing the finished product.

Step 5: Chill Out or Dig In:

Once you've coated all your date balls, you can eat them right away, or if you prefer, place them onto a baking sheet and let them chill in the fridge for about an hour. They also freeze well, making them a perfect make-ahead snack.

A group of healthy bliss balls for kids neatly coated with cocoa powder on a white plate, ready to be served as a nutritious snack.
Final presentation of the healthy bliss balls for kids on a cooling rack, with one partially dipped in melted chocolate, highlighting a variation in the recipe for added flavor.
a groun pf healthy bliss baslls on a wire rack. The balls have a creamy texture and are dusted with coco powder.

🌟 Loved this recipe? Let us know! I’d be thrilled if you could leave a comment, star rating, or share this recipe. Your feedback helps support and improve AtMyTable and helps others discover new favorites. Or come chat with me on Facebook or Instagram!

💡Recipe Tip For Perfect Bliss Balls

  • Pick the Best Dates: Medjool dates are key to getting that caramel-like sweetness and chewy texture. If your dates feel dry, soak them in warm water for 10 minutes and pat them dry before using.
  • Blend for Creaminess: For that perfect dough consistency, let the food processor run until the mixture is smooth and sticky. If it’s too crumbly, add a touch more avocado or a splash of water to bring it together. Taste
  • Test as You Go: Before rolling, take a small taste. If it needs more sweetness, add a drizzle of maple syrup. Want a stronger chocolate flavor? Toss in a little extra cocoa powder.
  • Roll Like a Pro: Roll the mixture into balls gently—no need for perfection! Slightly damp hands can help if the dough is sticking.
  • Chill if Sticky: If the mixture is too soft, chilling it in the fridge for 10–15 minutes makes it easier to handle. Chilling also firms up the bliss balls, enhancing their creamy texture and balanced flavors.

🧒🏻Tips for Kids: Will They Like This?

  • Naturally Sweet: The Medjool dates give these balls a natural sweetness that kids love and are perfect for that sweet tooth. It's a great way to introduce them to healthier snack options without compromising on taste.
  • Fun and Hands-on: The process of making these date balls can be a fun activity for kids. They'll love the hands-on experience of rolling the dough into balls and coating them in cocoa powder.
  • Feels Like a Treat: Although these date balls are packed with nutrients, they feel and taste like a decadent dessert. It's a clever way to sneak in healthy ingredients into a picky eater's diet.
  • Customizable: If your child isn't a fan of any ingredient, you can easily swap it out. Check out the substitution section for how to swap out ingredients.
A bliss ball is centered in the foreground, being dusted with a fine shower of cocoa powder, giving it a velvety texture. This healthy bliss ball for kids is among a collection of others resting on a wire rack, with the background featuring a gentle blur that puts the focus on the ball being coated. A walnut piece sits off to the side, adding a natural touch to the wholesome scene.

🍴Recipe Variations:

  1. Chocolate Chips: Want to double up on the chocolate? Add some chocolate chips to the dough for an extra chocolatey surprise.
  2. No bake peanut butter balls: If you're a peanut butter fan (or almond butter), try replacing the avocado with an equal amount of peanut butter. We love this version almost as much as the original recipe. You'll get a deliciously different flavor profile that might just become your new favorite!
  3. High protein snack balls: Add a scoop of your favorite protein powder to make protein bites and up the nutrition in this recipe. This is a great trick for picky eaters or if you want a more filling snack for those busy days. I make a batch of this no bake protein balls on busy weeks (with chocolate protein powder) when I need a quick post-workout refuel.
  4. Oats and Seeds: For a bit of extra texture, try adding oats or other seeds of your choice to the mix. We love adding sunflower seeds or rolling these in toasted sesame seeds.

🥡How to Store Bliss Balls

  • Room Temperature: Store in an airtight container for up to 2 days—perfect for on-the-go snacking.
  • Refrigerator: Keep in the fridge for up to a week. They firm up nicely and are delicious cold.
  • Freezer: Freeze in a single layer in an airtight container for up to 3 months. Great for meal prep or a grab-and-go snack anytime.
A bowl of chocolate bliss balls for kids. There are many chocolate balls stacked on top of each other with a rich chocolate drizzle over top. There is powdered cocao on the table and this image is for a recipe post on how to make no bake date balls.

🥣Recipe Pairing

Our healthy bliss balls for kids are a family favorite, but my kids come home so hungry from school that we usually pair these with a few other healthy kid-approaved snacks. Here are some of our favorites:

  • Feature image for High Protein Chocolate Mousse, beautifully garnished with chocolate shavings and heart sprinkles, perfect for a cover photo on a food blog.
    Creamy High-Protein Chocolate Mousse: (No Powders & Dairy-Free )
  • Vegan baked oatmeal sqaures cooling off on parchment paper.
    One-Bowl Baked Oats Without Banana
  • Image of a bowl of applesauce topped with coconut flakes, chocolate chips, raisins, and grapes. There are smaller containers to the left of the applesauce bowl full of raisins, cinnamon, pumpkin, and coconut flakes. there is a whole McIntosh apple on the table beside the bowl on the right side.
    High Protein Sugar-Free Applesauce Recipe
  • Bowl of healthy cinnamon popcorn sitting on a white countertop. the bowl is surrounded by twinkle lights and ground cinnamon and a small bowl of salt.
    Healthy Cinnamon Popcorn (Gluten-Free)

❔FAQ

Can I make these bliss balls without nuts?

Absolutely! You can swap walnuts for sunflower seeds or pumpkin seeds for a nut-free version. Just make sure to adjust blending times for the best texture.

Are these bliss balls safe for toddlers?

Yes, but consider chopping any mix-ins like seeds finely to avoid choking hazards. You can also skip optional add-ins to keep the texture smoother for little ones. As alwasy use your discretation for what is safe for your child at the stage they are in.

How can I make these even more protein-packed?

Try adding a scoop of your favorite gluten-free, dairy-free protein powder. Adjust the texture with a bit of water or extra avocado if needed.

👋🏼Até logo, amigos! Keep savoring every bite and don’t forget—life’s better with a little flavor and fun. Até a próxima!

📖 Recipe

A close-up view of a single chocolate bliss ball in sharp focus, with a rich, moist texture visible, suggesting it's made from a mix of healthy ingredients. It stands out against the backdrop of other cocoa-dusted bliss balls, which are slightly out of focus. Crumbs of cocoa powder scattered around the wire rack and walnuts on the parchment paper indicate the handmade process of creating these healthy treats for kids.

Healthy Bliss Balls for Kids (No-Bake, Gluten-Free)

Patricia Granek
These healthy bliss balls for kids are rich, chocolatey, and naturally sweetened with dates. Ready in 15 minutes, and packed with healthy fats, they’re a gluten-free, dairy-free snack kids love!
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Snack
Cuisine American, Gluten-free
Servings 12 balls
Calories 118 kcal

Ingredients
 

  • 1 cup walnuts
  • 5 medjool dates pitted
  • ½ ripe avocado
  • 1 tablespoon hemp seeds
  • 1 tablespoon cocoa powder plus extra for coating
  • 1 tablespoon maple syrup
Step-by-step imagesScroll back to find prep and cooking images and tips!

Instructions
 

  • Prep Ingredients: Gather all your ingredients and prepare a food processor or high-speed blender. Ensure dates are pitted and your avocado is ripe.
  • Blend and Mix: Add all ingredients to the food processor. Blend for about 3 minutes or until a sticky dough forms. The mixture should hold together when pressed between your fingers. Transfer the mixture to a small bowl.
  • Shape the Balls: Using a spoon or small ice cream scoop, scoop about 2 tablespoons of dough. Roll between your hands to form 1-inch balls.
  • Coat with Cocoa: Place extra cocoa powder in a shallow bowl. Roll each bliss ball in the cocoa until fully coated.
  • Chill or Enjoy: Eat immediately, or place the balls on a baking sheet and chill in the fridge for an hour. For longer storage, freeze them in an airtight container.

Notes

Storage Tips: Keep at room temperature for 2 days, refrigerate for up to a week, or freeze for up to 3 months.
Recipe Tip: If the mixture feels too sticky to handle, pop it in the fridge for 10–15 minutes before rolling. This makes the process smoother and less messy—especially if the kids are helping!
  • For Nut-Free Bliss Balls: Swap walnuts with sunflower seeds or pumpkin seeds to make these nut-free. Adjust blending time for best results.

Nutrition

Serving: 1ballCalories: 118kcalCarbohydrates: 11gProtein: 2gFat: 8gSaturated Fat: 1gSodium: 1mgPotassium: 163mgFiber: 2gSugar: 8gVitamin A: 34IUVitamin C: 1mgCalcium: 21mgIron: 1mg
Tried this recipe? I’d love to hear how it turned out in the comments !

Information Source:

  1. Pribis, P., Bailey, R. N., Russell, A. A., Kilsby, M. A., Hernandez, M., Craig, W. J., Grajales, T., Shavlik, D. J., & Sabaté, J. (2012). Effects of Walnut Consumption on Cognitive Performance in Young Adults. British Journal of Nutrition, 107(9), 1393–1401.
  2. cott, T. M., Rasmussen, H. M., Chen, O., & Johnson, E. J. (2017). Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients, 9(9), 919.
  3. Al-Farsi, M. A., & Lee, C. Y. (2008). Nutritional and functional properties of dates: a review. Critical reviews in food science and nutrition, 48(10), 877-87.
  4. Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical reviews in food science and nutrition, 53(7), 738-50.
  5. Cryan, J. F., O'Riordan, K. J., Cowan, C. S., Sandhu, K. V., Bastiaanssen, T. F., Boehme, M., ... & Peterson, V. L. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877-2013. doi:10.1152/physrev.00018.2018.
  6. González-Castejón, M., Rodriguez-Casado, A. (2011). Dietary phytochemicals and their potential effects on obesity: A review. Pharmacological Research, 64(5), 438-455.
  7. Vinson, J. A., Zubik, L., Bose, P., Samman, N., Proch, J. (2005). Dried fruits: Excellent in vitro and in vivo antioxidants. Journal of the American College of Nutrition, 24(1), 44-50.

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Photo of Patricia Granek smiling with hair down

Oi, Hi, I'm Patricia!

I'm a Brazilian-born mom of 3 living in Toronto, with a Ph.D. in Health Science. I've been gluten-free for over 10 years, and after years navigating my family's mixed dietary needs, I created AtMyTable—quick, reliable, allergy-friendly recipes inspired by my Brazilian roots, where every meal is delicious enough to bring everyone together at one table.

More about me →

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Pinterest pin for a reciep post on easy date balls recipe. The image is a close up of a energy bites sitting on a wire rack being drizzled with chocolate syrup.

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