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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. Marousaki Avatar

    But is it safe to eat dry chia seeds? I mean there’s a huge chance they lead to gastrointestinal gas?!

  2. Heather Avatar

    Hi There! Thanks for all the great recipes! We are in a strict diet to help heal tooth decay. Do you know if chia seeds have the same issue as other seeds….phytic acid. When you did a soecial diet to heal tooth decay did you eat chia seeds and dates? Thanks!

  3. Kelly Avatar

    Weird question, but I have issues with texture, would I be able to throw the dry ingredients into a spice grinder or blender and make into a powder or reduce to a finer texture and mix it together? Do you think that would work? Not a fan of a chunkier texture. Thanks ?

  4. Jason Avatar

    Flavor is ok but 2 Tablespooons of coconut oil is way too much, super oily final product that doesnt hold together very well……

  5. Megan Avatar

    I made these and they were very good. However they fell apart and I couldn’t eat them as a bar. Any recommendations?

  6. Charlotte Avatar

    The picture of the bars clearly has sesame seeds in it, although the recipe does not?

  7. Rachel Avatar

    5 stars
    I am dying to make these, but recently read that unsoaked chia seeds are very hard on the stomach and digestion. I really want to try them, but wonder if anyone has heard this, and has had any problem?

    Thank you! 🙂

  8. Emma Avatar

    Mine seem too slippery and will not stay stuck to cut into bars. I soaked he dates and am wondering if that’s the problem? Going to eat this batch with a spoon! Any suggestions welcome to get them to stay as lunch box friendly bars next time!

  9. Audrey Huffman Avatar
    Audrey Huffman

    5 stars
    Hi, I love Chia seeds and spread them on most of whatever I’m eating…LOL. I do have a question and statement: 1) I am a diabetic; 2) Would it be possible to state the carbohydrate number on the recipe &/or if you would be so kind as to answer it in an e-mail to me privately. Thank you for your help, and I’ve just become a follower. Loving the WellnessMama.

  10. Marty Carroll Avatar
    Marty Carroll

    I spread coconut oil on a slice of bread, sprinkle with chia seeds, cinnamon and stevia
    and toast. Tasty and quick.

  11. Sara Avatar

    5 stars
    These have been a life saver for me . I was recently diagnosed with severe anemia( my iron levels were 4) and have been hooked on energy drinks to get me through the day. Scince diagnoses along with weekly iron injections I have been able to cut out caffeine and make these bars adding hemp hearts and experiment with anything my family feels like. I add alittle dark chocolate if my husband needs a brownie fix. Just perfect. Thanks for posting.

  12. Lisa Bardill Avatar
    Lisa Bardill

    5 stars
    I found you on Pinterest and I am in LOVE with this! More like addicted! LOL I have found that 7 dates works better for me and I have chosen to add the vanilla as suggested along with coconut flakes and a pinch of dark chocolate powder. This now my every weekday go to breakfast! Thank you so much!
    I was wondering if you have a base line for the calories for this?

  13. Erika Avatar

    Is there such a thing as carob chips and could they be subbed for the chocolate? Would it taste bad? I’m allergic to chocolate (what a curse right?!) And would love to try carob for a similar taste maybe? Do you know if carob is okay for gut healing protocols?

    1. Mary O Avatar

      FYI carob tastes NOTHING like chocolate. All over online I read that carob was a chocolate substitute so I bought a big bag. I hate it! It tastes absolutely nothing like chocolate.

  14. Christina Avatar

    Love this recipe by the way. Chia is super cheap right now where I live, so I will definitely be making these!

  15. Christina Avatar

    Chia is a mayan word meaning “strength”. Aztec warriors and messengers would run long distances and would nourish themselves with just chia and water, to maintain their strength on their journeys.

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