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Chia Seed Energy Balls

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Wellness Mama » Blog » Recipes » Chia Seed Energy Balls

I love chia seeds and use them in a variety of ways. They add a nice crunch when they’re used dry and gel when added to a liquid. Even better, I love their spectacular nutrient profile. I’ve used chia seeds in many ways, but these chia seed energy balls are without a doubt my favorite!

They make a great post-workout snack, but the whole family loves to munch on them too.

All About Chia Seeds

You may have heard of chia before from those catchy commercial jingles about chia pets. The chia seeds that we use in food are those same seeds. They’re itty bitty little seeds that come in either black or white. I see black most frequently in stores, but both varieties are pretty much the same in terms of use, taste, and nutrient content.

Chia seeds are naturally gluten-free and pack a powerful nutritional punch. They contain:

  • 4.7 grams of protein/ounce and all eight essential amino acids
  • as much calcium as a glass of milk
  • more Omega-3s than a serving of walnuts
  • as many antioxidants as blueberries
  • an impressive amount of iron
  • lots of fiber

That’s pretty awesome!

No-Bake Energy Balls

These energy balls seriously give you energy. All. Day. Long. Not jittery energy like you’ve had too much sugar or caffeine, just I-could-get-so-much-done-right-now energy!

These yummy energy balls are a great snack for kids or healthy breakfast addition. They’re also nut-free, dairy-free, and grain-free so they’re safe to send to schools even if there are allergy restrictions.

One word of caution: Do NOT eat this energy bites recipe after dinner! I made that mistake (because they’re so good and taste like cookie dough). As a result, I had trouble falling asleep.

Using Chia Seeds

Chia seeds have some interesting properties that make them really fun to use. Most notably, they can absorb so much liquid! When they do, they become this jiggly, gelatinous texture. When I use them in liquid it’s usually one of these ways:

I also use ground chia seeds to thicken sauces and stews. However, you can also use chia seeds dry. They add a nice crunch to salads and are perfect for making granola bars, energy balls, and other snack recipes.

Making Chia Seed Energy Bites

When I first started making this healthy snack I pressed the mixture into a pan and cut it into bars. Recently, I realized I can save myself a dish and just roll them into balls instead. They’re a lot easier to grab and go in ball form too!

Some chia seed energy ball recipes call for maple syrup or agave to sweeten, but dates do the job nicely. It makes for a chewy, superfoods snack that satisfies cravings for something sweet but healthy.

To make the mixture, I puree large Medjool dates in a food processor. Make sure you remove the pits first! The pureed dates make a thick paste that acts as both a sweetener and the “glue” to hold the balls together. If your dates are too dry and you’re having a hard time pureeing them, try adding just a tiny bit of water.

Then mix together the date paste with the chia seeds, coconut oil, and whatever add-ins you want to use. I like to use a combination of dried fruit, coconut flakes, and mini chocolate chips. Sometimes I add a pinch of cinnamon too.

Once everything is mixed together, scoop out a tablespoon and roll it into a ball. This is a great job for kids! You can eat them immediately or chill them until they’re firmer. Store the uneaten ones in the refrigerator.

Chia Seed Energy Balls Recipe

Delicious chia seed energy balls with coconut oil and dates for a natural energy boost.
Prep Time 15 minutes
Total Time 15 minutes
Calories 74kcal
Author Katie Wells

Servings

16 balls

Ingredients

Optional add-ins (up to ¼ cup total)

Instructions

  • Remove the pits from the dates and discard them.
  • Pulse the dates in a food processor or blender until they form a paste. If your dates are too dry and are just getting stuck in a clump without mashing, try adding a very small amount of water.
  • In a medium mixing bowl, mix the date paste with the chia seeds, coconut oil, and any optional add-ins you’d like to use.
  • Use a 1 tablespoon measure or cookie scoop to scoop out the mixture, rolling it into balls.
  • Eat immediately or refrigerate to firm up a bit.
  • Store in the refrigerator in an airtight container.

Nutrition

Nutrition Facts
Chia Seed Energy Balls Recipe
Amount Per Serving (1 ball)
Calories 74 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 2g13%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1mg0%
Potassium 105mg3%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 8g9%
Protein 1g2%
Vitamin A 21IU0%
Vitamin C 1mg1%
Calcium 41mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

  • Instead of rolling it into balls, you can press the mixture into the bottom of a glass or silicone baking dish and refrigerate it until chilled. Cut into bars.
  • For additional calcium, you can add about a teaspoon of eggshell powder!

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Do you like chia seeds? How do you use them? Share below!

These homemade chia seed energy bars are simple to make and packed with nutrients! These natural food bars give you lasting energy!
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

184 responses to “Chia Seed Energy Balls”

  1. Elitza Mitropolitska Avatar
    Elitza Mitropolitska

    Aren’t we supposed to soak the chia seeds before eating them? I think I read somewhere that this would make their nutrients more easily available for absorbtion.

    1. Wellness Mama Avatar
      Wellness Mama

      Soaking them is helpful in many cases, but in this recipe will make the chia seeds too soft to use…

  2. Stefa folle Avatar
    Stefa folle

    I don’t see that you answered the question about using the Chia seeds whole or ground.
    I would like to know because the darn things get stuck between your teeth! Also I do beleive you get more of the nutrional value in sesame seeds and flax seeds when ground (right?) and am thinking it might be the same w/chia seeds!?!
    Great recipe btw, will have to triple it next time!!

    1. Wellness Mama Avatar
      Wellness Mama

      You can use either way. I personally like the texture of whole, but either way you’ll get the nutritional value…

  3. April Grow Avatar
    April Grow

    Do you have an opinion on which is superior: whole chia seeds or ground? I was told a few years ago that grinding releases the nutrients, so I put 2 tbsp in my smoothie every morning. But now I’m seeing more things about the benefits of using them whole. Thoughts? I’m going to get the dates tomorrow to try this recipe. I’m nearing the end of my first trimester and just dragging tired. I’ve tried it all.

    1. Wellness Mama Avatar
      Wellness Mama

      At least a few weeks, though ours never last that long because they get eaten…

  4. Nicole Avatar

    Oh my goodness. These look so good! Love your blog.found you via Breaking Muscle (I am a writer there and read your article from several months ago.). Glad I did – my new favorite ‘mommy’ blog! Will definitely be using these for a post-workout treat.

  5. Marta Block Avatar
    Marta Block

    I just made a batch of these with a “Mexican hot chocolate” flavor. Yum! I increased the dates to 10 (mine must be smaller than yours), 1/2 cup chia seeds, 2 Tbsp coconut oil, 1 Tbsp cocoa, 1/2 tsp cinnamon & a pinch of cayenne pepper. Mixed by hand & pressed into a glass baking dish & popped in the fridge – just waiting to cut them up!

  6. Catherine Knight Avatar
    Catherine Knight

    two questions: does this only make one bar? also, they seem to be a bit ‘carb-ey’. how often would you recommend eating them?

    1. Wellness Mama Avatar
      Wellness Mama

      They are somewhat carb-y but good for kids, or post workout if needed. I use them mainly when I’m going to be busy all day and need a ton of energy. This made about 6-8 bars for me.

  7. Sarah Williams Avatar
    Sarah Williams

    These are sooooo yummy! They have been a life saver with giving me the energy I need to get things done before I deliver my baby! I’m so happy that I took the time to find the obscure ingredients (well, they were pretty obscure to me… but not anymore!) to make these awesome energy bars! Even my husband said he liked them, and he’s VERY picky.

    Is there anything that can be substituted for the dates (other than some other fruit…)? I liked them fine, but my hubby wants me to try it with something “yummier” like peanut butter or something. 😛

  8. living healthy Avatar
    living healthy

    Ok, I just made these. They are very yummy. I am wondering how you got yours so thick. Mine are almost paper thin and very hard to get out of the dish. Did you mix with your hands. I tried that but had chia seeds all over my hands. I would love some suggestions. Thank you!

    1. Wellness Mama Avatar
      Wellness Mama

      I just mixed with a spoon… I’m wondering if there is a difference in consistency with the dates… I did put them in the freezer to harden before removing them though.

      1. sheena Avatar

        Which did you put in the freezer? The dates or the finished mixture? I’m thinking my dates are too dry :/

      2. Betty Avatar

        Are you talking about putting the dates in the freezer first or the entire mixture when its done? Do you rehydrate the dates first before freezing it and blending it?

        1. Wellness Mama Avatar
          Wellness Mama

          Just the mixture when it is done, and usually don’t need to rehydrate

  9. Robbin Avatar

    I hope this isn’t a silly question- when you list coconut oil, does that mean in the solid form?  Thanks!

  10. Amanda Avatar

    What kind of measurement replaces 6 dates?  Like a half a cup of another fruit paste?

    1. Wellness Mama Avatar
      Wellness Mama

      It would be about half a cup, depending on the fruit. The stickier the fruit, the less you’d need.

  11. Charlotte Avatar
    Charlotte

    Made these with Craisins instead of the dates and it worked out to just a smidge under 1 Cup…though I would have cut it back to about 3/4 in hindsight…awesome by the way.  Raisins should work out to about the same measure.  Great post.

  12. kyrie Avatar

    I combined your chia bar recipe with a few other recipes and the result was very tasty.  This is what I did: 

    Makes 10 walnut sized balls1 cup whole dried dates (pitted)1/2 cup chia seeds2 TBSP coconut oil1/3 cup cashews1 TBSP hemp seeds1 TBSP shredded coconutdash(es) of allspice, to tastepinch of sea salt1) In food processor, combine chia seeds, cashews, hemp seeds, shredded coconut, allspice and salt.  Pulse until thoroughly mixed.  Put mixture in a medium sized bowl.2) Pulse dates in the food processor until it forms a very thick paste.  Add dates to chia mixture.3) Drizzle coconut oil over the top of the other ingredients and use hands to combine thoroughly.4) Refrigerate 1 hour, covered.5) Form into balls.  Wrap in parchment.

    I am in love with allspice recently so that’s what I used and you could probably leave out the sea salt.  YUM!

  13. Carrie Garman Avatar
    Carrie Garman

    I use Chia Seeds in my spinach smoothies.  It makes them nice and thick like real shakes!  Even my 18 month old drinks them.

  14. Shelly B Avatar
    Shelly B

    What is the difference with Medjool dates?  Will regular dates work the same?

    1. Wellness Mama Avatar
      Wellness Mama

      From what I can tell, medjool dates are a little softer and bigger, so you might need more if you use regular but it would still probably work.

  15. Jess Avatar

    I made two batches of these.  My hubby doesn’t like coconut…ugh!  So I made him a batch with 1 TBSP of Coconut Oil and 1 TBSP of Almond Butter, to help cover up the coconut sweetness he doesn’t like.  They were soooo good.

  16. Samantha Rae Avatar
    Samantha Rae

    I think I am missing something.  I added all the ingredients shown, and could never get it to form a paste.  It was too silky (if that makes sense).  The chia seeds wouldn’t really stick to the dates.  I ended up adding 24 dates (regular organic is what I had on hand) and still couldn’t get it.  Any thoughts?  Less coconut oil? Also, does this just make a couple bars worth for you?  Thanks!

    1. Wellness Mama Avatar
      Wellness Mama

      It does form a smooth paste that hardens in the fridge. You could cut down the coconut oil and that might help some but it wouldn’t harden as much if you did that…

    2. sheena Avatar

      Mine did the same thing. The dates made a paste, but, after everything else was added the mixture was really loose. Maybe the coconut oil was too warm?

  17. Cano Avatar

    This  is good stuff!!!!     For my extras, I used about 2-3 T of dried cherries, and chopped pistachios, and flavored with  a couple shakes of cardamom, a generous shake of cinnamon, 2 drops of almond extract, 4 drops of vanilla extract.    I spread it out to cool in a 8×8  I  am planning on  rolling them into balls, and making a wrap/twist from ‘press & seal’ .   It is so very hot here, and my husband and I are getting of vacation tomorrow.  Thinking this will help get us back on the wagon with a little energy, and help keep us hydrated in the morning!   Thank you so much for all of your recipes.  Love ’em.  

  18. Newton Avatar

    I love chia, I make strawberry jam with them, so fresh and healthy

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