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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. Samn Avatar

    I purchased small dates… Blending them broke my nutribullet and almost broke my food processor haha. I got them just blended enough to work with in time!

  2. Lalena Avatar

    Dates, apricots, figs, and other dried fruit have a really high glycemic index. Five dates contain approximately 29-30g of sugar; that’s a lot! Is there a healthier substitute?

    1. Prem Kaur Khalsa Avatar
      Prem Kaur Khalsa

      According to yogic science, dates are one fruit that you can eat as many as you like without a worrying about sugar.

  3. Roxie Avatar

    I was wondering what I could substitute for dates. I can’t eat a food with such a high glycemic load caused by so much sugar. Have you ever tried these with veggies and then dried them or home made pureed apples? Wondering if the chia seeds can be dried in the oven with a fruit or vegetable. Do you have data on their nutritional components?

  4. Hannah Avatar

    How much paste do you get from the 6 Medjool dates?
    Knowing that will help me convert to different dates or other fruits.

  5. Abigail Grimmett Avatar
    Abigail Grimmett

    Hi Katie!
    I was wondering, is there any way I can put these in a FoodSaver vacuum and preserve them to send them to my husband when he deploys? I’m trying to find healthy alternatives to the usual candy he gets sent or buys when he’s there. They don’t get the most nutritious food over there to begin with, so I’d love to help him get some nutrients in!
    Thanks!

  6. Rhoda Avatar

    I took the basic idea of this and didn’t measure anything (I never do..) and used figs as the base since dates are just too sweet for me. I have a picky husband who I’ve been trying to get to eat chia, so when I was turning the figs into paste I added a small handful of chocolate chips, vanilla powder, and a dash of salt. I also only used a tiny bit of coconut oil since they didn’t seem to really need much. Since I didn’t measure anything I just added about an equal amount of chia seeds as I had paste. They ended up tasting like figamajigs!! He loved them! So now I just have to figure out a few more ways to get him to eat them…

  7. Ginny Avatar

    How many is this supposed to make? I ended up with about 8 or 9 1-inch balls. Is that about right?

  8. Sarah Avatar

    I looked so yummy so I tried to make it this morning. I processed the dates until they formed a paste, but it was more like a thick hard ball…it didn’t mix well with the chia and coconut oil so I had to smash it with a fork to get it to blend. The mixture seems like mostly chia seeds and is very clumpy. Not sure what I did wrong. Any ideas? Thanks in advance!

    1. Sarah Avatar

      I don’t think you did anything wrong. That’s how mine were, but I just kept mixing and they finally came together. I think I also added a date or two more.

      1. Suzie Avatar

        Mine were the same as above. How long did it take for the seeds to swell? Do you have to refrigerate for them to swell? Mine are still in seed form and it’s been awhile?!

  9. Lee Kneer Avatar
    Lee Kneer

    I stumbled upon this by accident and we are using it for our wrestlers this year-or several versions of it! We’re always trying to find ways to get Chia and Coconut Oil into them and this ROCKS!

  10. cheryl gautier Avatar
    cheryl gautier

    Very easy and delicious! My husband was hesitant to taste it but really loved it!

  11. bob Avatar

    Should the coconut oil be in a liquid state, or can it be used straight from the jar, in its more hardened state?

  12. Sierra Avatar

    How many bars does this recipe make? I want to make them for my husband and I to have snack this coming up week.

    1. Wellness Mama Avatar
      Wellness Mama

      Depends on how big you cut them, but enough for a week worth of snacks probably

  13. Irene Tiger Avatar
    Irene Tiger

    I love chia seeds! I use them to make porridge, in fresh juice, in homemade energy bars…Amazing little seeds!

  14. vicki Avatar

    How many bars or balls should this make or what size should a serving be?

  15. Jarra Green Avatar
    Jarra Green

    I love chia seeds in my kombucha. I can’t wait to try this. And, yes I found out they keep me up at night =). Thanks for posting!

  16. Hallie Avatar
    Hallie

    What do you think of these as a pre-workout breakfast? I usually run longer distances (anything from 5 to 13 miles), so will eating a few of these bars fuel me through my entire workout or should I go for something a little for filling?

  17. Amanda Avatar

    I’m going to try this recipe with organic palm oil shortening as my son has an allergy to coconuts. Thanks, 🙂

  18. Lisa Avatar

    I made these yesterday. My crappy little food processor didn’t make paste out of the dates but I did what I could and they are surprisingly fantastic. Just tried them and looking forward to my energy boost as I’m going out to shovel tons of snow we are getting in Chicago at the moment. Thanks for the recipe.

  19. cathleen451 Avatar
    cathleen451

    Katie, I just made these with added cacao powder and coconut and they were delicious!! Thank you for making your blog available to all of us, it really is great!

  20. Elitza Mitropolitska Avatar
    Elitza Mitropolitska

    I dont know…at first, I was so amazed when I saw this recipe, went and got the medjood dates… Though it was perfect for students like me (it’s practical, gives energy, and healthy, can take to school, etc….)

    But I am seriously changing my mind about it. First, if the chia seeds cannot be absorbed properly… this makes me sort of uncomfortable. Second, 2 medjool dates contain 29g of sugar…. the recipes calls for 6 -> yields 87g of sugar ?!?!? Come on… I am sure there are other ways of consuming chia seeds and coconut oil.

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