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Nut-Free Snacking

Photo Credit: Beth Warren

Clients frequently ask me for a quick healthy snack that also satisfies their sweet tooth. What better way to provide that than with a loaded ball of energy, literally! These Seedfull Energy Balls pack a balanced combination of protein and fiber, helping to keep you full and satisfied.

Typically, energy balls are made with a variety of nuts, but that may not be an option for school snacks or for those with allergies. These Seedfull Energy Balls are just that: full of seeds. They are also gluten free and family friendly. Plus, they can be prepped ahead and stored in the freezer, and your kids can help create them for a fun at-home project!

Seedfull Energy Balls


  • ½ cup sunflower seeds, shelled, unsalted
  • 3 Tbsp hemp seeds
  • 3 Tbsp pumpkin seeds, shelled, unsalted
  • 8 Medjool dates, pitted
  • 1 tsp pure vanilla extract
Optional Toppings
  • mini chocolate chips
  • shredded coconut
  • cocoa powder

Place sunflower seeds, hemp seeds, and pumpkin seeds in a food processor and pulse until coarse. If your food processor is powerful, this will only take a few seconds. You don’t need it finely ground, but you do want it broken down into tiny pieces.

Add dates and vanilla extract.

Process until everything is evenly combined and looks clumped. (You may need to add 1 tablespoon of water if you have a weaker food processor, but add it in very tiny amounts. You don’t want the mixture to look watery.)

Take about 1 tablespoon or a small chunk of the mixture and roll into a ball. Repeat until all the mixture is rolled. Store in the fridge or freezer to chill and firm up.

If desired, roll in optional toppings before serving.


Beth Warren Nutrition is running fully virtual nutrition appointments during the COVID-19 social distancing restrictions. To schedule a nutrition appointment with Beth in the Brooklyn (Flatbush and Williamsburg), NYC, or Five Towns locations, or book an appearance, email beth@bethwarrennutrition.com or call 347-292-1725. Most insurances accepted.

(Originally featured in Family Table, Issue 783)

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