• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Culinary Nutrition Project
  • Recipes
    • Drinks & Smoothies
    • Eggs, Dairy & Poultry
    • Ferments
    • Fruits & Veggies
    • Healthy Sweets
    • Grains & Legumes
    • Nuts & Seeds
    • Herb & Spices
    • Seafood
  • Nutrition
  • Resources
  • About
    • Contact
menu icon
go to homepage
  • Recipes
    • Drinks & Smoothies
    • Eggs, Dairy & Poultry
    • Ferments
    • Fruits & Veggies
    • Healthy Sweets
    • Grains & Legumes
    • Nuts & Seeds
    • Herb & Spices
    • Seafood
  • Nutrition
  • Resources
  • About
    • Contact
  • Follow Me

    • Instagram
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
      • Drinks & Smoothies
      • Eggs, Dairy & Poultry
      • Ferments
      • Fruits & Veggies
      • Healthy Sweets
      • Grains & Legumes
      • Nuts & Seeds
      • Herb & Spices
      • Seafood
    • Nutrition
    • Resources
    • About
      • Contact
  • Follow Me

    • Instagram
    • YouTube
  • ×

    Home » Recipes » Healthy Sweets

    Salted Cacao Bliss Balls

    Published: May 31, 2022 · Modified: Mar 29, 2023 by Jessica Gutsue, MA, RDN · This post may contain affiliate links · This blog generates income via ads · #sponsoredpost · Leave a Comment

    Recipe Print

    Add these cacao bliss balls to your day as the ultimate sweet treat. Plus, know that you're not just treating your taste buds, they also pack in a good dose of plant based ALA omega 3's, antioxidants and other feel-good ingredients.

    cacao bliss balls with scattered walnuts and chocolate candies
    Jump to:
    • Instructions
    • Ingredients
    • What if my balls don't hold together?
    • Are bliss balls good for you?
    • What can I roll bliss balls in?
    • How do you use baking dates?
    • A note on functional ingredients
    • What do they taste like?
    • How long do bliss balls last in the fridge?
    • Recipe
    no bake monster cookie, lemon protein balls with chickpeas and cacao bliss balls

    Instructions

    Bliss balls are really just ingredients stirred up together, or put into a food processor and made into bite sized balls. They go by many names like – energy balls, protein balls, bites, bliss balls, or just "Balls".

    Regardless of their name, I like to include variations of the following ingredients:

    • Fats/proteins: Whole or butter forms of nuts, seeds, or legumes
    • Sweeteners: (that double as binders) dried fruit (like dates and raisins), honey
    • Flavorings and binders: shredded coconut, chia seeds,
    • Functional Ingredients: ashwagandha, maca powder

    Ingredients

    • Baking dates: I like to use baking dates when making bliss balls because they're more economical, and convenient. Check out the Ziyad brand in the international aisle at the grocery store.
    • Walnuts: Contains the most ALA (plant source) of omega-3's of all the nuts. Choose raw and unsalted.
    • Cacao powder: is similar to cocoa but it is less processed. Cocoa powder is processed with more heat and may be alkalized, both of which will reduce the bitterness. And we know bitter is a flavor we need more of for healthy digestion!
    • Salt: Redmond's real salt or Celtic sea salt are unrefined and provide more potassium, magnesium and iron.
    • Chocolates: Choose between mini M&M's, chocolate chips, mini chocolate chips or cacao nibs for a bit more of a crunch!
    Cacao bliss ball, energy ball ingredients

    What if my balls don't hold together?

    You can add a tiny bit of water, or, more dates if you don't mind more sugar. Add in about a tablespoon at a time, mixing between additions to ensure you don't over do it.

    Too much liquid and they can end up being gummy, or just a liquid mess.

    Are bliss balls good for you?

    Yes, bliss balls are typically chuck full of nutrient dense foods like nuts, seeds, grains and sometimes legumes - like my Lemon Truffle ones. Plus they're made with natural sweeteners to give you a little benefit beyond just the sweetness.

    These recipes don't use protein powder because I like to first rely on real food to increase the protein. But, you're welcome to add some – just be sure to reduce the dry ingredients (or increase the wet ingredients) to keep them held together.

    What can I roll bliss balls in?

    Anything! Rolling these tiny bites in a finishing ingredient really make them presentation worthy. Try:

    • Arrowroot powder
    • More minced walnuts
    • Drizzled chocolate
    • More cacao powder
    • Shredded coconut

    How do you use baking dates?

    I love using Medjool dates in bliss balls because they're sweet and help bind. But sometimes it's not worth buying whole dates if you're just going to pulverize them. Check out Ziyad baking dates, which are considerably cheaper and ready to use.

    Baking dates are much more dense, so you can't go cup for cup. I find that a 2:1 ratio (whole dates : baking dates) usually works, give or take. So, if a recipe calls for 1.5cups whole, pitted dates, you can sub in ~¾ cup baking dates.

    A note on functional ingredients

    Bliss balls are a great vehicle for functional ingredients, like adaptogens. Adaptogens help us adapt to, and manage chronic stress (lifestyle changes still required!) Maca powder would be a great add to this recipe, since it typically blends well with cacao.

    Chronic stress is a real issue and is correlated with many of the leading causes of disease including cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.

    Note that I do not recommend including adaptogens when serving kids (or yourself for that matter) unless you've previously discussed this with your health care provider.

    What do they taste like?

    These guys are both sweet and salty, so if you like salted chocolate, these are your new bestie!

    I love the combination of walnuts and chocolate. We know walnuts are great for us (they have the most omega 3's of all the nuts), buuttt, they're not my favorite by themselves, they're a little astringent from the tannins and catechin content.

    Enter cacao and salt, and you've got yourself a winning combo.

    How long do bliss balls last in the fridge?

    These healthy fat and energy packed balls can last up to ten days in the fridge in an airtight container, or longer in the freezer (but they won't)! 🙂

    Protein lemon ball, salted cacao bliss balls and no bake Monster cookies Overhead shot

    Recipe

    cacao bliss balls stacked

    Cacao Bliss Balls

    Easy and packable, antioxidant rich and omega 3 dense salted cacao bliss balls are the perfect nutrient dense snack.
    Print Pin Rate
    Keep your screen on while you cook
    Course: Dessert, Snack
    Cuisine: American
    Keyword: Kids, Make Ahead, Quick
    Allergen: Dairy Free, Gluten Free, Vegan
    Prep Time: 10 minutes minutes
    Chill Time: 1 hour hour
    Total Time: 1 hour hour 10 minutes minutes
    Servings: 30
    Calories: 55kcal

    Equipment

    • Measuring Scoops & Spoons
    • Microwave Safe, Glass Mixing Bowl
    • Mixing Spoon
    • Food Processor
    • Cookie scoop or large spoon

    Ingredients

    • 1 cup walnuts, raw & unsalted
    • 1.5 cups packed pitted dates, about 15 dates, or ¾ cup baking dates*
    • ¼ cup cacao powder, raw
    • ½ teaspoon espresso powder
    • 1 teaspoon vanilla extract
    • 1 teaspoon salt
    • ¼ cup mini chocolate chips**

    Instructions

    • Add all of the ingredients, except your chocolates, to the food processor and blend until a cohesive mixture forms, around 1 minute.
    • Scoop into large 1 tablespoon servings using a cookie scoop, or regular spoon. Shape into balls.
    • Chill for 60 + minutes and enjoy!

    Notes

    *Baking Dates: baking dates are cheaper, and because they're more dense you use less. If you use baking dates just roughly chop them in a few pieces so they have a chance to incorporate into the mixture.
    **Chocolate chips: use what chocolates you have on-hand. 
    Storage: These keep in an airtight container in the fridge for up to 10 days. Or several months in the freezer. 

    Nutrition

    Serving: 1bite | Calories: 55kcal | Carbohydrates: 8g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 0.4g | Trans Fat: 0.003g | Cholesterol: 0.2mg | Sodium: 79mg | Potassium: 80mg | Fiber: 1g | Sugar: 6g | Vitamin A: 15IU | Vitamin C: 0.1mg | Calcium: 11mg | Iron: 0.3mg

    More Healthy Sweets

    • No Bake Monster Cookies
    • Creamy Carrot Ice Cream
    • Fudgy Edible Brownie Batter with Black Beans

    About Jessica Gutsue, MA, RDN

    Jessie Gutsue is a Registered Dietitian based in Michigan. She has over a decade of experience in a variety of fields including in-patient and out-patient nutrition, the food industry and writing about complex food and nutrition topics in a fun, digestible way.

    Reader Interactions

    Let me know what you think... Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello!

    Jessica Gutsue Registered Dietitian

    I'm Jessie, a Registered Dietitian Nutritionist and blogger behind CNP. I combine my experience and training in functional nutrition with my love of food science to bring you high fiber, plant based recipes that feed your gut loving microbes.

    Happy, healthy gut = Happy, healthy you!

    about CNP→

    Popular Posts

    • Ginger Turmeric Shot
    • Banana Carrot Muffins (high fiber & gluten free)
    • Brazil Nut Milk - oh so creamy!
    • Protein Cookie Dough (like the real thing!)

    Recent Posts

    • Ginger Turmeric Shot
    • Banana Carrot Muffins (high fiber & gluten free)
    • Brazil Nut Milk - oh so creamy!
    • Protein Cookie Dough (like the real thing!)
    • No Bake Monster Cookies

    Recent Comments

    1. Marcella on The Best Advice on How to Prepare Weekly Meals from a Dietitian
    2. Jessica Gutsue, MA, RDN on Oat Flour Pancakes (15 grams of protein!)
    3. Susan Stanton on Oat Flour Pancakes (15 grams of protein!)
    4. Jessica Gutsue, MA, RDN on The Best Strawberry Rhubarb Smoothie
    5. Adrienne on The Best Strawberry Rhubarb Smoothie

    Archives

    • May 2023
    • April 2023
    • March 2023
    • December 2022
    • November 2022
    • October 2022
    • September 2022
    • July 2022
    • June 2022
    • May 2022
    • April 2022
    • March 2022
    • February 2022
    • January 2022

    Categories

    • Drinks & Smoothies
    • Eggs, Dairy & Poultry
    • Fruits & Veggies
    • Grains & Legumes
    • Healthy Sweets
    • Herb & Spices
    • Nutrition
    • Nuts & Seeds
    • Recipes

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms of Service

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Media Kit
    • Ask a dietitian

    Copyright © 2022 CULINARY NUTRITION PROJECT