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Salted Caramel Bliss Balls are the simplest snack I rely on for an energy boost or a treat to curb sweet cravings. With just five wholesome ingredients these bliss balls come together in minutes and deliver all the flavors of caramel with a touch of sea salt while staying gluten free dairy free vegan and naturally sweetened. Medjool dates provide a velvety caramel taste so every bite feels like a treat but actually gives you a healthy energy boost.
I started making these bliss balls when my afternoons needed a pick-me-up and now they are my favorite to pack for road trips or quick snacks after workouts. The mix of caramel flavor and sea salt never gets old for me.
Ingredients
- Medjool dates: provide the main sweetness and create the gooey caramel flavor and texture Try to use soft sticky dates for the best results Fresh dates work best not dried
- Almond flour: adds healthy fats and protein which makes the balls extra satisfying Choose finely ground almond flour for a smooth texture
- Desiccated coconut: brings subtle nutty flavor plus fiber Use unsweetened coconut to avoid making the balls too sweet
- Sea salt flakes: balance the sweetness and add irresistible contrast Pick a high-quality flaked sea salt and taste the mixture before adding more since some salt is stronger
- Vanilla extract: deepens the caramel notes and rounds out all the flavors Go for pure vanilla if possible
- Extra desiccated coconut for rolling: gives them a perfect finish and a bit of texture
Step-by-Step Instructions
- Prepare the Dates:
- Wash the Medjool dates thoroughly and dry them well Remove the pits with a sharp knife by slicing down the side and popping them out Try to use dates that are plump and sticky because they blend best
- Chop and Measure:
- Roughly chop the pitted dates and measure them out to ensure you have the right amount This is important as the dates provide the moisture to hold the balls together
- Blend the Base:
- Add the chopped dates almond flour desiccated coconut sea salt and vanilla extract to the bowl of a food processor Process the mixture until it becomes cohesive and forms a sticky dough Stop to scrape the sides down as needed for even blending The mixture should feel moist and easily stick together when pressed between your fingers
- Test and Adjust Consistency:
- Check if the mixture forms a ball easily by pinching it If it feels too crumbly add another date or two and blend again Moisture level in dates can vary
- Shape the Balls:
- Scoop small amounts of the dough and roll between your palms to form even balls about the size of a walnut
- Coat in Coconut:
- Pour extra desiccated coconut into a shallow bowl and roll each ball in it Press them gently to help the coconut stick This step creates a lovely finish and a bit of texture
- Chill and Store:
- Place the finished bliss balls in an airtight container and refrigerate for at least an hour to firm up They stay fresh and chewy stored in the fridge
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My favorite ingredient in these is definitely Medjool dates They create that caramel flavor and creamy texture I always crave My niece helped me roll these last summer and we laughed so much about coconut sticking to our fingers that it’s become a little family ritual
Storage Tips
These bliss balls will keep fresh for up to five days in an airtight container in the fridge If making a big batch you can freeze them for up to one month Just let them thaw at room temperature for a few minutes before enjoying for the best texture
Ingredient Substitutions
If you do not have almond flour cashew flour works beautifully and gives a subtle buttery taste For the coconut any unsweetened shredded coconut can be used in place of desiccated coconut Avoid using flakes as they are too large and may not bind well
Serving Suggestions
Pack a few of these bliss balls in your lunchbox for a mid-morning pick-me-up They also work well as a healthy dessert or pre-workout energy bite Sometimes I love crumbling one over my morning oatmeal as a topping that melts in
Cultural Context
Bliss balls or energy balls have roots in the wellness community and are especially popular for raw food enthusiasts Their simplicity and customizability have made them a staple in many cultures looking for convenient unprocessed snacks
Frequently Asked Questions
- → What makes these bliss balls taste like caramel?
The natural caramel flavor comes from Medjool dates, which are sweet and sticky, blending smoothly with other ingredients.
- → Are these bliss balls gluten-free?
Yes, the combination of almond flour and coconut keeps them free from gluten and suitable for many diets.
- → Can I use regular dates instead of Medjool dates?
Medjool dates are recommended because of their softness and rich flavor. Regular dried dates may not blend as smoothly.
- → How should I store the bliss balls?
Keep them in an airtight container in the refrigerator for up to five days. They can also be frozen for longer storage.
- → Is additional sweetener needed?
No extra sweetener is required as Medjool dates provide all the natural sweetness needed.