There are tons of different recipes for bliss balls available online, however most will use significant amounts of dates or dried fruit despite being promoted as ‘sugar free’ or ‘refined sugar free’. The following recipe is truly sugar free when made according to directions.
They can even be made FODMAP friendly (see my tip at the end).
¼ cup vanilla protein powder of choice (check that it doesn't have any added sugar)
2 tablespoons pumpkin seeds (pepitas)
1 tablespoon chia seeds
1 teaspoon cinnamon
3 tablespoons natural peanut butter (go for one with no added sugar or oil)
1 teaspoon natural vanilla extract
2-4 tablespoons water
1 tablespoon cacao powder, for rolling
- Combine all ingredients (except for water and cacao powder) in a food processor and blend until smooth.
- Add the water gradually (with the motor running), until the mixture starts to come together.
- Roll mixture into 8 equally-sized balls and into the cocao powder.
- Store in a sealed glass jar in the fridge for up to 1 week. (I will usually make them in bulk and store in the freezer to enjoy as needed.)
If you don’t have a food processor, swap the pepitas for the 2 tbs LSA mix (this is ground up linseeds, sunflower seeds and almonds) or almond meal. Simply stir the mixture in a mixing bowl instead.
The protein powder I used was naturally sweetened. If your protein powder is unsweetened, or prefer a sweeter tasting bliss ball, add a tablespoon of rice malt syrup (but they will no longer be sugar free!) or a few teaspoons Natvia (stevia) to taste.
To make these FODMAP friendly, make sure you are using a vanilla whey protein isolate (WPI).