Natalie Pirolli, MS, RDN, LDN | February 5, 2025
These energy balls are my latest obsession. They're chocolatey, sweet, satisfying and pack a nutritional punch! Made with dates, pumpkin seeds, hemp hearts, cocoa or cacao powder, you're getting a good dose of antioxidants, fiber, iron, zinc, magnesium, omega-3 fatty acids, copper, and more.
An added bonus: these energy balls are allergen-free! Unlike most energy balls which are made with peanut butter, these are made with sunflower seed butter, and do not contain any of the other top allergens: tree nuts, sesame, wheat, dairy, eggs, soy, seafood, or shellfish (how weird would it be if they did contain those last two?).
I've been experimenting with incorporating different seeds into my diet for hormone health (seed cycling) and to boost my intake of certain nutrients like zinc, omega-3 fatty acids, magnesium and more. I ended up using ground pumpkin seeds and hemp hearts for this recipe and really enjoy the taste and texture they add.
A great thing about this recipe is you can make it your own. For example, you could incorporate different seeds into this recipe if you are seed cycling (e.g., swap the hemp hearts for ground flaxseeds during phase one of your cycle). You could also roll the balls in coconut flakes if you wanted to add that taste/texture, or sprinkle with sea salt to add even more of a salty-sweet vibe.
(Note: I tried both of these options and thought they were great. Personally, I did enjoy them more as is/without these additions. If you are adding toppings, you'll need to slightly press the flakes and/or salt into the balls as they are not super sticky).
These are great paired with fruit, a cup of Greek yogurt, a hot cocoa or latte, or on their own!
Ingredients
1 cup pitted dates
1/2 cup ground pepitas (these are shelled pumpkin seeds)
1/2 cup hemp hearts
1/4 cup cocoa or cacao powder (I've made them both ways- both are delish!)
3 tbsp maple syrup
2 tbsp sunflower seed butter
2 tbsp warm water
1 tsp vanilla extract
1/4 tsp sea salt
Instructions
Prep your dates and pumpkin seeds: halve the dates to check for any hidden pits or pieces of pit.* Grind your pumpkin seeds in a coffee grinder until (mostly) finely ground. (Note you can skip grinding the seeds first as the food processor will break them down. Grinding first can just make for smaller, less crunchy pieces in your finished product- may be preferred by kiddos).
In a food processor, pulse the dates until they become more finely chopped.
Add the ground pumpkin seeds and hemp hearts and pulse with dates until it forms a more grainy, meal-like consistency. (See image below)
Add all remaining ingredients and pulse until they form into a large ball in the food processor. (See image below)
Line a dish or small cookie tray with parchment paper.
Using a spoon or tablespoon to scoop, roll/form your energy balls and place them on the dish/tray. (Should make about 20-24)
Place the dish/tray in the fridge or freezer. After 15-20 minutes, transfer to a baggie or container and store in the fridge (for up to two weeks) or freezer (for up to 3 months).
Enjoy! : )
*Even when you purchase "pitted" dates there is a chance they may contain pits or pit fragments (there is usually a disclaimer on the package about this) so you should ALWAYS cut them in half to check.
ALWAYS halve your dates...
See- I always seem to find a hidden pit!
Adding the seeds to the pulsed dates:
Pulse seeds and dates into a "meal":
Pulse until it forms a giant ball:
Form the energy balls:
Optional- roll/press into coconut flakes:
Optional: sprinkle and press on a few sea salt flakes:
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