Fruit and Seed Energy Balls (Nut-Free)

Heather Dessinger

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nut free energy balls

Healthy on-the-go snacks (that kids will actually eat) make busy days so much easier. Whether it’s errands, kids activities, or even a long walk in the forest, hungry can easily turn to hangry if things take longer than expected and mealtime is delayed. These no-bake energy balls contain dried fruit for quick energy and healthy fats to fill hungry bellies, and they’re super easy to make.

Think of them as totally customizable trail mix compounded together with honey in cute little energy balls that are rolled into shredded coconut. Because they make great additions to packed lunches, I intentionally made them with seeds so that they can be taken to schools that are nut-free.

However, if there’s no worry about nuts in your school or if you’re going to keep these snacks at home, you can easily substitute the sprouted seeds for almonds. You’ll still want to follow the directions as if you were using the seeds, but with nuts instead.

Optional: Soaking Seeds for Optimal Digestion

If you struggle with digestion or want just want optimum nutrient absorption, soak and dehydrate the seeds first to release their phytic acid.

I go into more detail in this post, but here’s the quick summary of what to do:

  • Dissolve 1 tablespoon of sea salt in 3-4 cups of warm water
  • Add 2 cups of organic, raw nuts or seeds (in this case, seeds) and soak for at least 7 hours (I like to leave them overnight).
  • Drain the water and rinse in a colander.
  • Then dry the nuts in a dehydrator or in a low-temp oven (ideally no more than 150 degrees) for 24-48 hours. Be sure that they are completely dry because any remaining moisture can allow the nuts to mold.

You can also buy some nuts and seeds pre-sprouted.

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Fruit and Seed Energy Balls Recipe (Nut Free)

Energy balls made with sunflower seeds, coconut, and dried fruit make a tasty, portable, and healthy snack.
Course Snacks
Prep Time 15 minutes
Total Time 15 minutes
Servings 15 one inch balls
Calories 39kcal
Author Heather Dessinger


  • cup pepitas or sunflower seeds
  • ½ cup shredded coconut (unsweetened, divided)
  • ½ cup dried fruit (such as apples, apricots, figs, dates, raisins, cherries)
  • ½ tsp cinnamon
  • tbsp raw honey


  • Place the pumpkin or sunflower seeds in a small food processor and pulse 10 times.
  • Add half of the coconut, the dried fruit, and the cinnamon.
  • Process until the coconut and dried fruit is minced.
  • Add the honey or maple syrup and pulse 5-10 times until blended.
  • Place the remaining shredded coconut in a small bowl.
  • Form the seed/fruit mixture into 15 one inch balls and roll each in the reserved coconut.
  • Store in a sealed container.


Customize the recipe to fit your tastes. Use any combination of dried fruits you’d like to yield ½ cup and whatever spices sound good to you.


Serving: 1energy ball | Calories: 39kcal | Carbohydrates: 3.6g | Protein: 0.4g | Fat: 2.8g | Saturated Fat: 1.9g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 2mg | Potassium: 0mg | Fiber: 0.7g | Sugar: 2.8g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg

Have you ever made homemade energy balls? What’s your favorite flavor?

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Heather is a holistic health educator, herbalist, DIYer, Lyme and mold warrior. Since founding in 2009, Heather has been taking complicated health research and making it easy to understand. She shares tested natural recipes and herbal remedies with millions of naturally minded mamas around the world. 

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