Equipment
* optional
Ingredients
Main
- 205 g dates, pitted, stemmed
- 140 g almonds, roasted, salted
- 82 g maple syrup
- 5 ml vanilla extract, pure
- 3 g salt
- 75 g dried cherries
- 45 g oats
- 70 g shelled sunflower seeds, raw
- 35 g unsweetened finely shredded coconut
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 111 kcal
- Protein
- 3 g
- Carbohydrates
- 14 g
- Fat
- 6 g
- Fiber
- 2 g
- Sugar
- 9 g
- Sodium
- 63 mg
- Saturated Fat
- 0 g
- Monounsaturated Fat
- 3 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 0 mg
- Potassium
- 147 mg
- Calcium
- 33 mg
- Iron
- 0.6 mg
- Magnesium
- 34 mg
- Phosphorus
- 65 mg
- Zinc
- 0.5 mg
- Vitamin A
- 1 mcg
- Vitamin C
- 0 mg
- Vitamin E
- 2.5 mg
- Vitamin K
- 0 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.0 mcg
- Thiamin
- 0.08 mg
- Riboflavin
- 0.14 mg
- Niacin
- 0.7 mg
- Folate
- 13 mcg
- Water
- 4 g
- Alcohol
- 0 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Line a baking sheet or work surface with parchment paper.
Place the shredded coconut into a shallow dish for coating.
Pulse the dates, almonds, maple syrup, vanilla, and salt in a food processor until the mixture forms sticky clumps with visible almond pieces.
Add the dried cherries, oats, and sunflower seeds to the processor and pulse until a shaggy mass forms around the blades.
Portion the mixture into 24 even mounds using a 30ml (1.5 tablespoon) cookie scoop.
Roll each portion between your palms to form smooth balls.
Roll each ball in the shredded coconut until the surface is completely coated.
Transfer the bites to an airtight container and refrigerate for 1 hour until firm.
Chef's Notes
- For the chewiest texture, ensure your dates are soft and pliable. If they are dry, soak them in warm water for 10-15 minutes before processing.
- Don't over-process the mixture. The goal is to have distinct pieces of almonds and dried fruit visible, not a completely smooth paste.
- If the mixture feels too dry to roll into balls, add a teaspoon of water or maple syrup at a time until it just comes together.
- For a different flavor profile, experiment with adding spices like cinnamon or cardamom, or a tablespoon of cocoa powder.
- These bites are best stored in the refrigerator to maintain their firm texture.
Storage
Refrigerator: 1 week — Store in an airtight container to maintain chewiness.
Freezer: 1 month — Thaw for 5-10 minutes at room temperature before eating.
Troubleshooting
Mixture is too dry and crumbly to form balls
Cause: Dates were overly dry or too much oat/seed volume
Fix: Add 5ml of warm water or maple syrup and pulse again
Prevention: Use fresh, soft dates or soak dry dates in warm water for 10 minutes before use
Mixture is too sticky and won't release from scoop
Cause: High moisture content in dates or excess syrup
Fix: Add 10g additional oats and pulse to absorb moisture
Prevention: Ensure dates are drained if soaked; measure syrup precisely
Cultural Context
No-bake energy bites and balls have gained popularity as a healthy, convenient snack option, particularly within the wellness and fitness communities. They draw inspiration from traditional trail mix and energy bars, offering a customizable and portable way to fuel up.
