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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:
- Chia Seed Kombucha
- Chia Seed Pudding
- Chia Seed Squeeze Pouches
- Coconut Chia Pudding
- Peanut Butter Chia Seed Pudding with Blackberry Jam
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
Equipment
Ingredients
- 8 large Medjool dates
- ½ cup chia seeds
- 2 TBSP coconut oil
- ½ tsp vanilla extract
- 1 pinch cinnamon
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.
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!
Nutrition
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Do you like chia seeds? How do you use them? Share below!
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I made these today. Yummiest things EVVVER!!!!!!!!!! Thank you so much for the genius of this recipe!
Jenn
How do you prepare your chia seeds to breakdown the large amounts of phytic acid they have? If the phytic acid is still present, it will bind to the calcium making it indigestible.
Just wondering because these look really yummy and I would love to make some.
I wonder why there is no answer? I’d like to know too.
Some dates are too dry, you can rehydrate in water for a couple of hours and then pour the water off. Finished product goes in the freezer, not the dates
https://www.foodmatters.com/articles-1/the-benefits-of-soaking-nuts-and-seeds
hope this is helpful :]
Didn’t see your link before posting my paragraph above. This is helpful. 🙂
Did you ever find out about this? I’m trying this recipe and soaking some chia seeds in water with some fresh lemon juice overnight. Hopefully I won’t ruin the recipe this way. I’ve been researching this some online but I haven’t found any sources that I feel really confident about. Studied horticulture a few years and remember learning about seed coats needing to be broken down so it can sprout, but didn’t know anything about phytic acid and minerals not getting absorbed. Wouldn’t the liquid and acid in our stomachs do the same thing? I guess maybe this is one of the reasons health food stores have so many items they advertise having “sprouted” this or that?
I am so impatient … I want to make these but my coconut oil won’t be here for a couple of weeks. Would butter work?
Yeah… let me know how it tastes!
Cool!!! I will be sure to let you know. My chia seeds should be here soon. Need all the energy I can get these days LOL
Do you have any other chia recipes? I have 2 tablespoons in water every day. I love this recipe idea and will try it!
I do… on the schedule to post soon 🙂
So yummy, and better the next day too. Kinda remind me of Cliff Bars, only not as sickeningly sweet (I’m an active 5’3″ female, but not active enough to convert an entire Cliff Bar into energy; they make me chunky) So I’m psyched about these 🙂
I wonder if you could substitute dried apricots? I really don’t like dates at all :o(
You probably could… or even raisins or dried apples if they were moist enough.
How many cups of raisins, dried cranberries is equal to your 6 dates
Intetesting to see that you use Chia seeds. I have seen them lumped into the “foods to avoid” list multiple times as a grain like food similar to quinoa, amaranth and buckwheat. Not actually a grain per se, but with similar properties so best avoided on a grain free diet. There is even a brand of baby food it is in and the packaging calls it a “super-grain”. Thoughts?
I tend to agree with Mark Sisson’s take on them as being not a dietary staple but not problematic like grains either. They’d actually fall more into the category of flax seed: “I’ve heard chia seeds mentioned in the forums, and I thought it would be worth it to take a quick gander. Before Chia Pets got popular, chia seeds were eaten throughout Mesoamerica for thousands of years. The Aztec and Mayan civilizations were big fans of the seed, even using chia seeds as tributes to the ruling classes. Chia is actually a bit like flax in a few ways. For one, chia is high in Omega 3 fatty acids – ALA in particular. But just like I do with flax, I think the potential benefits of ALA in the diet are vastly overblown. The “purpose” of ALA consumption is to convert it into DHA/EPA, but humans simply don’t have the hardware to make the conversion worthwhile. Most of it just gets wasted. That’s not to say chia isn’t a viable food option; if it tastes good and falls within the PB, I say go for it. Just don’t make the mistake of thinking you’re taking care of all your Omega 3 fatty acid requirements with a few tablespoons of chia seeds each day. 1 oz. Chia seeds
137 calories
Protein: 4g
Carbs: 12g (11g fiber)
SFA: 1g
MUFA: 0.6g
PUFA: 6.5g
Omega 6: 1.6g
Omega 3: 4.9g (ALA)
Read more: https://www.marksdailyapple.com/quick-guide-edible-seeds/“
Thanks!
Yum! These sounds great. I am trying to find more ways to use chia seeds after reading your post. I like using them in oatmeal – I mix oatmeal, milk, greek yogurt, chia seeds and whatever fruit I have on hand,leave in fridg overnight and breakfast is waiting for me in the morning.
These are a HUGE hit in my house! My picky husband and even more picky 5-year old both loved them! Even my dog stole a taste when I dropped a tiny bit while mixing them up. Thank you so much!! You have no idea how much these will come in handy when school starts!
I haven’t made these yet but how long would they keep. Going on family holiday and would like to take them. I could keep esky but would they last say 1-2 weeks
This is an awesome recipe…. and you really do have long lasting energy.