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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


16 balls


Optional add-ins (up to ¼ cup total)


  • 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 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.


  • 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.


184 responses to “Chia Seed Energy Balls”

  1. Lenah Avatar

    I made a triple plus batch of these and they turned out good, but I think I put to much chia seeds in, and they don’t all stick to bars, can i put them in a smoothie….I have original recipe with coconut shreds and choc chips….

  2. Sarah Avatar

    I have to question that these bars give long-lasting energy. They appear to be nearly nothing but sugar. It’s well known that a sugary snack may provide a quick boost of energy, but then it’s normally followed by lull/crash. Do the Chia seeds somehow contribute to these bars being able to give you sustained energy?

    Nearly every ‘diet’ plan I’ve researched (for cancer, and general ‘real food’ health) says that it is absolutely essential to cut sugar. Most do not allow any fruit at all (especially dried fruits) and those that do, allow only the low-sugar fruits such as watermelon.
    The most extreme of these plans even prohibits sweeteners such as honey, maple or agave syrup, monk fruit, and any of the other so-called ‘good sweeteners’ now found in the baking aisle.
    Only Stevia was allowed ‘on occasion’. However, only the pure ‘green-leaf’ type was allowed because all of the Stevia products in the baking aisle have something added, such as maltodextrin, fructose, etc Nut butters were also prohibited.

    So, since I cannot consume sugar/nut butter of any type, what do you put in with the Chia Seeds to make an energy bar; to hold them together?.

  3. Rachael Avatar

    Hi Katie! Awesome recipe. Did you ever figure out a non-fruit alternative to the dates? I can’t eat most fruits… Thanks!

    1. Katie - Wellness Mama Avatar

      It is tough to replace the fruit, but if you can do honey or maple syrup, you could heat it until it reaches about 230 degrees and then mix in, just enough to get a thick mixture. Then, I’d bake them until they started to harden. (Check out my granola post for more ideas on this). You could also use the homemade marshmallow recipe and mix with the chia seeds to make a bar.

  4. Jennifer Avatar

    Hi there, these sound awesome, I’m getting ready to try them, but I have the same question about your picture…it appears that those bars are 80% sesame seed, (which I think would also be amaaaazing) do you also have a sesame seed bar recipe by chance too?

    1. Katie - Wellness Mama Avatar

      They are actually white chia seeds (and a few black chia seeds too), but you could absolutely use sesame seeds in the same recipe and it would be great! Good idea!

  5. Bonnie Haralson Avatar
    Bonnie Haralson

    This recipe looks delicious! I found it first in your amazing Wellness Mama Cookbook, Katie, and had to see what other people were saying about it…I noticed one of the earlier comments asked about the color of the seeds. My first thought when I saw the photo was “YAY!! Another sesame seed recipe!” I was puzzled to find NO sesame seeds in the ingredient list. Have you tried these bars with sesame? My excitement stemmed from an experience recently, where an iridologist told me that I’m really low on calcium, and that sesame seeds are one of the foods with the highest levels of bio-available calcium.

  6. Jennie Avatar

    I really like this idea. I tried it, minus the coconut oil, and added in a bunch of different seeds, nuts, dried apricots and unsweetened coconut flakes. I put it in the freezer overnight and ate a piece directly out of the freezer. It was perfect. I let it sit out on the counter, however, for about an hour or two and it is back to dough form. How do you keep them hard/sturdy (like a ‘bar’ you might buy in the store) so it’s not all mushy when you go to eat it?

  7. Jazmin Avatar

    5 stars
    This is not only delicious but the best invention in the world !! I get so much energy from it and it suppresses my appetite!! Thank you so much !!! ps. I am your biggest fan !! So you r aware !!

      1. Lara Avatar

        i started with dates, but the consistency was thin and loose, so added figs and pecans. Consistency didn’t change, but the flavor is great.
        My next batch, I think I’ll try starting with nut butter. I need them for a plane trip and would like something a little former to take. 🙂

      2. Lara Avatar

        5 stars
        I so made up the recipe with figs tonight! The figs worked better, but I think I let them process in the food processor for a lon period.
        I used:
        2 tablespoons coconut oil
        1/2c chia seeds
        1 c whole dried figs
        1c shelled walnuts (processed to nut butter first)
        1/2 of blueberries

        So good! Propay shouldn’t make these at 8:30pm. Lol there is a lot of tasting involved.

  8. Lisa Avatar

    5 stars
    I love this recipe for the flavour. When i make it i find the consistency very loose and does not stick together to make energy balls. Maybe I should add some pecans or almonds in the food processor.

    1. Lara Avatar

      i added pecans and figs, consistency didn’t change. Hoping them set up in the frig.

  9. Tracy Avatar

    5 stars
    I make bars similar to this on the regular. But I don’t add any dried fruit to it as I am allergic to sulfites which are in dried druits….so I add a little more coconut oil, some protein powder, and a blend of different nut butter…..then I just let them cool in the fridge for a few hours and cut them into bars….they are a great morning snack about an hour before I go and run or lift weights at the gym.

    1. Karaina Avatar

      4 stars
      This sounds interesting. I would appreciate your recipe. I also avoid fruit & sugar and was wondering how to create an energy bar using chia seeds.

      Thanks in advance.

  10. Kai Avatar

    4 stars
    I can’t wait to try these! I put chia seeds in everything, a teaspoon I chia seeds and coconut oil gets me going in the morning better than a tall cup of coffee! I recently bought some acai juice and added chia seeds to it, and a couple sips of it keep me going through the day. I don’t care drink the whole thing, but it’s so much better than coffee! Thanks for the recipe!

  11. Dee Avatar

    4 stars
    This is great. Was just given a half gallon jar full of chia seeds. I’ll be subbing dried cranberries and golden raisins for the dates this time since I don’t have dates, but also will try figs. Great for road trips or commuting too.
    Thanks so much.

  12. Laurie Avatar

    Haven’t tried these yet, but I’m going to! I love using chia seeds in my drinking water straight up, or in tea. One tablespoon per 16 oz. of water or tea.

  13. Sarah Avatar

    Oh my goodness! Made these last night and they so are delicious! I had one early this morning and I’m still going.
    I love your site so much. My infant son has a ton of food and other allergies and this site has really helped us a lot! Thank you!

  14. mike Avatar

    I mixed some porridge oats, vanilla, fig jam, salt and they make the best slow, medium, low GI energy bars for my long runs 🙂

  15. Sandie Avatar

    Have you tried gogi berries (soaked for an hour ) before blending them…very good for energy and low in sugar, or mulberries fresh or dried. Very nutritious, both of them, I’m going to try them instead or cut the difference from the amount of dates adding them. Try Almond butter (crunchie) with it also. Yummie Thanks for your Chia recipe, Love it too. Bless you.

  16. May Avatar

    We just made a batch of these tonight, and they’re in the fridge setting now. I think we could’ve definitely upped the amount of dates used, but that didn’t occur to me until after we’d finished and I’d come back to the comments here. It all mixed well and held together nicely when transferring from the mixing bowl. In the licking of the spoon (my job!), I determined they were really tasty. It didn’t make much, though. I used a small square baking dish to press them out, and if we cut them the size of the ones pictured, we’ll get four or so bars, and only about half as thick. Perfect for a test batch, but will double the dates if we make them again.

  17. Tricia Avatar

    I made these tonight with raisins. They weren’t hanging together too well, so I added maple syrup, and that helped. Really sweet, but I like the texture.

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