Whether you want a protein snack before you hit the gym, an energy boost to get you over the mid-afternoon slump, or something healthier for the kids lunchboxes, it’s great to have a reliable bliss balls recipe up your sleeve.

Bliss balls are all the rage. If you’d like to know more about why people can’t get enough of them, please see here.

You can buy them pre-made in shops or in packs online and you can purchase specially formulated mixes that you can make up yourself at home.

There’s barely a trendy cafe in town that doesn’t have a jar of them tempting you next to the coffee machine. And if you are a gym regular, you’ll now that they offer a tasty recovery treat after a hard workout.

But did you know that bliss balls are one of the easiest things that you can make yourself?

I’ve yet to find a bliss balls recipe that isn’t incredibly simple to follow and the end result is a delicious, healthy and – best of all – easy to make treat. For most protein ball recipes, all you need is a few ingredients, a food processor and 10 spare minutes.

They really are that simple.

If you’d like to shake up breakfast with some protein-packed overnight oats, please see here.

Why Make Your Own Bliss Balls?

  • Bliss balls are easy to make.
  • Making your own is cheaper than buying commercially produced protein energy balls. However, if you’d like to buy them rather than make them, please see here.
  • If you make your own snacks from your own bliss balls recipe, then you know exactly what is in them. This means you can keep to junk low and the gains high.
  • If you have a good basic protein balls recipe, you can adept it as much as you wish to play with the flavours or up the nutrients.
  • Bliss balls are so easy to make that they are the perfect thing to ‘cook’ with kids. There’s no dangerous heating involved and kids love being in charge of a food processor (just watch little fingers with the sharp blades!). And they’ll be making a healthy treat rather than a sugary cookie. It’s a win/win.

For more information on some of the different kinds of plant-based protein powder available, see here.

So even if you hate cooking and can’t even make toast without setting off a smoke alarm, give this bliss balls recipe a go. And once you’ve perfected the basic recipe, start experimenting with your favourite extras, flavourings and protein supplements. The versatility of this bliss balls recipe is one of its strengths.

That, and it being healthy and addictively delicious!

And if you prefer to take your dietary supplements in liquid form, take a look at our Best Protein Shake Recipe.

Peanut Butter, Date and Oat Bliss Balls Recipe

These 3 ingredient flavour-bombs are my favourite of my bliss balls recipes.

Vegan, dairy-free and gluten-free, they are perfect either as they are or as a base recipe that can be added to according to your dietary needs or mood.

And if you’d like to know more about the nutrition profile of peanut butter, please see here.


1/2 cup Peanut Butter – my family prefers crunchy, but smooth is also fine.

1/2 cup Pitted Dates – Medjool dates are the best, but any softer date will do.

1 cup Rolled Oats


  • Place the 3 ingredients in the bowl of a food processor and blend until they start to come together.
  • Scrap down the sides of the bowl with a spatula.
  • Blend again until a coarse dough has formed. Don’t over-mix or you’ll lose all the texture.
  • Take large spoonfuls of the dough (an ice-cream scoop makes a good measure) and roll them into balls between your hands.
  • Place on a baking tray lined with baking paper and put in the fridge to chill.


From this basic recipe, you can make dozens of variations. Try adding one or more of the following to your starting mixture:

1-2 scoops Protein Powder – flavourless protein powder or a vanilla-flavoured protein powder work well with peanut butter. If you add a chocolate-flavoured protein powder, you’ll get a great choc-peanut combo protein ball which my family all love!

To learn more about whey, casein and collagen protein powder, see here.

1 tbsp Chia Seeds, 1 tbsp LSA, 1 tbsp Flax Seeds, 1 tbsp Sesame Seeds, chopped Sunflower Seeds, chopped Pepitas

If you’d like to know learn more about LSA, please see here.

As much as you like (or can work into the mixture) of: Sultanas, Raisins, Dried Cranberries, Dried Cherries, Dried Acai Berries, Dried Blueberries, Dried Raspberries

Additional chopped nuts: Walnuts, Macadamia Nuts, Cashew Nuts, Almonds

2 tbsp Cacao or Coca Powder

And just to tempt you into the kitchen, here’s a photo of a chocolate-spiked batch of bliss balls that I made earlier:

Choclate, peanut butter, date and oat bliss balls recipe

Here are my Top Tips, for making the little beauties above:

I like to swap out 2 or 3 dates for a few sticky, pitted prunes, mix in 1 tbsp of nutrient-packed Chia Seeds and 1 tbsp of Omega-3, vitamins and mineral-rich LSA, add a couple scoops of Chocolate Milkshake Protein Powder and then bump up that fabulous chocolate flavour with a heaped tablespoon or 2 of raw cacao powder.

And if you want an extra treat, toss in a handful of cacao nibs or chocolate chips. After all, 70% plus cocoa dark chocolate contains Magnesium, Calcium, Copper and Potassium, as well as beneficial antioxidants, so it’s good for you!


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