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Home » Recipes » Snacks

Oatmeal Bliss Balls

Published: Jan 2, 2019 · Modified: Jul 9, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

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These oatmeal bliss balls are a fun no bake snack, combining lots of pantry staples. Perfect for a mid-afternoon snack, these vegan oatmeal balls come together in around half an hour and will be loved by kids and adults alike!

Do check out my nut free protein balls and honey flapjacks for more tasty afternoon snacks!

oatmeal bliss balls on a wooden board with a bowl of pumpkin seeds next to it.

Energy balls are such a good snack, and easily portable for hectic work days too. If you love no bake snacks, then you may like to see my coconut energy balls and turmeric ginger energy balls. Both are bursting with healthy ingredients!

Whether you call these oatmeal bliss balls or oatmeal energy balls (I never know the difference in the names!), these are a tasty treat that everyone will love.

Love your snacks? Check out my 25 best snacks post for so many ideas including popcorn, muffins, cookies and even more energy balls!

Jump to:
  • ⭐ Why this recipe is so good
  • 🌰 Ingredients
  • 📖 A note for my low histamine readers
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 🥣 More tasty energy balls
  • 📖 Recipe
  • 💬 Comments

⭐ Why this recipe is so good

So moreish. The combination of almond butter and oats tastes so good!

Portable. Super easy to pack up for a school or work snack as a lunch box idea!

Pantry staples. No need to run to the store, just head to the pantry to make this recipe!

🌰 Ingredients

individually labelled oats, almond butter, pumpkin seeds, dates, salt and cinnamon in small bowls.

Make sure to see the recipe card below for the full ingredients and their quantities!

These oatmeal bliss balls combine pantry staples. Some notes on a few of the ingredients you will need:

Oats – use gluten free oats if required, and rolled oats rather than the fine powder oats are better. The Bob's Red Mill gluten free old fashioned rolled oats are good.

Dates - these hold the balls together. If they are on the dry side, then see below for how to soften them up!

Almond butter – you can swap out for another nut or seed butter if you prefer. My low histamine readers may wish to use macadamia nut butter or pumpkin seed butter instead.

Cinnamon – this adds a hint of spice, but is optional. My low histamine readers may prefer to leave it out, as it is somewhat debated in terms of its level of histamine.

📖 A note for my low histamine readers

Dates score 0 on the SIGHI list, but dried fruit is debated and scores as higher histamine on other lists. Only try the recipe if you know you tolerate dates well!

🔪 Step by step instructions

Making these oatmeal bliss balls is very quick and easy, with just a fews steps:

numbered process shots for making oatmeal bliss balls including soaking dates in a bowl of water and blending the energy ball dough.

Step 1

If your dates seem on the dry side, soak in warm water for around 10 minutes. If they don't seem as though they are, then just skip this step!

Step 2

Add all the ingredients to a blender and blend to form a thick ‘dough’. If it is too dry, add a touch more water or nut (or seed) butter.

Step 3

Transfer the dough to a bowl cover and place in the fridge for 20 minutes. This helps it ‘set’ and become easier to form into your bliss balls.

Step 4

Use a cookie scoop or your hands to form the balls. Simply take a small piece of the ‘dough’ and roll between your hands.

💭 Recipe tips and notes

  • If the dates seem dry then place in a bowl of warm water for ten minutes to soften.
  • If the dough seems too dry then add a touch more water or nut or seed butter to the mixture.
  • Have a sweet tooth? Add a touch of maple syrup to the mixture!

📋 Frequently asked questions

What are bliss balls made of?

These oatmeal bliss balls (or energy balls as they are also known) are made of oatmeal, dates, nut butter and seeds.

Do you have to bake bliss balls?

No, these are no bake bliss balls. They don't require any baking.

Are the bliss balls vegan and gluten free?

They are vegan, and can be gluten free if you use certified gluten free oats.

Can I make the energy balls sweeter?

Yes, just add a touch of maple syrup to the mixture.

side view of oatmeal bliss balls on a wooden board.

🥣 More tasty energy balls

Find even more tasty energy balls here on the site, including these recent recipes. And if you're a cookie lover too, then have a peek at my honey spelt cookies and my oatmeal chia cookies!

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I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐ if you've tried the recipe!

📖 Recipe

oatmeal bliss balls on a wooden board next to a bowl of pumpkin seeds.

Oatmeal Bliss Balls

Claire
These oatmeal bliss balls are a fun snack perfect as a school or work lunch box idea. A no bake vegan and gluten free (using certified gf oats) treat! Recipe makes 9 small bliss balls.
5 from 2 votes
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Prep Time 5 minutes mins
Time in the fridge 20 minutes mins
Total Time 25 minutes mins
Course Snack, Sweet treat
Cuisine American, British
Servings 9 balls
Calories 103 kcal

Equipment

  • Food processor

Ingredients
  

  • ½ cup oats
  • 1 cup dates
  • 1 tablespoon pumpkin seeds
  • 3 tablespoon almond butter or other nut or seed butter
  • 1 teaspoon cinnamon optional
  • 1 tablespoon water
  • pinch salt

Instructions
 

  • If the dates are on the dry side, soak for 10 minutes in warm water.
  • Add all the ingredients to your food processor and blend until a thick ball of dough forms. You may need to scrape the sides of the blender down a few times.
  • Transfer the dough to a bowl and place in the fridge for 30 minutes.
  • Either use your hands or a cookie scoop to form small bliss balls.

Notes

  • If the dates seem dry then place in a bowl of warm water for ten minutes to soften.
  • If the dough seems too dry then add a touch more water or nut or seed butter to the mixture.
  • Have a sweet tooth? Add a touch of maple syrup to the mixture!
  • My low histamine readers should only try the recipe if they know they tolerate dates well, as they are debated in terms of histamine.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
  • dates and cinnamon both score 0, but are more debated on other lists.
  • almonds (almond butter), score 1.

Nutrition

Calories: 103kcalCarbohydrates: 17gProtein: 2gFat: 4gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.001gSodium: 1mgPotassium: 173mgFiber: 2gSugar: 11gVitamin A: 3IUVitamin C: 0.1mgCalcium: 30mgIron: 1mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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Comments

  1. Louise A Newton says

    December 31, 2020 at 8:34 pm

    Thank you for this recipe - I forgot the cinnamon and they were still absolutely delicious. Partner loved them too.

    Reply
    • throughthefibrofog says

      December 31, 2020 at 11:04 pm

      So glad you and your partner liked them!

      Reply

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Recipe Rating




Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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