These Peanut Butter and Jelly Energy Balls are a wholesome, bite-sized snack that’s both satisfying and nutritious.
Packed with fiber from dates and oats, plant-based protein from peanut butter and flax seeds, and healthy fats from shredded coconut, they’re naturally sweet and low in saturated fat.
Quick to make and perfect for meal prep, they’re ideal for an on-the-go energy boost or a guilt-free treat.
20-Minute Sweet Peanut Butter Jelly Balls
Equipment
- 1 food processor (for blending ingredients)
- 1 baking pan (lined with parchment paper)
- 1 tablespoon or small cookie scoop (for portioning dough)
- Measuring Cups and Spoons
- Spatula or spoon
Ingredients
- 1 cup pitted Medjool dates ~15 dates
- 1 cup rolled oats
- 1/4 cup ground flax seeds
- 1/4 cup shredded coconut
- 1/2 cup peanut butter creamy or natural
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- Pinch of salt
- Your favorite jam for filling, about 15 small dollops
Instructions
- Prepare the Jam Base: Start by lining a small baking pan with parchment paper. Using a teaspoon or a small cookie scoop, place 15 small dollops of your favorite jam evenly spaced on the paper. These will be the sweet centers of your energy balls, so try to keep them uniform in size for consistency. Once done, place the pan in the freezer for at least 2 hours to allow the jam to firm up. Freezing ensures the jam won’t leak out when you wrap it with the energy ball mixture later.
- Gather and Measure Ingredients: While the jam is freezing, gather all your ingredients. Measure 1 cup of pitted Medjool dates (roughly 15 dates), 1 cup of rolled oats, 1/4 cup of ground flax seeds, 1/4 cup of shredded coconut, 1/2 cup of peanut butter, 1/2 teaspoon of vanilla extract, 1/2 teaspoon of cinnamon, and a pinch of salt. Having everything pre-measured makes the blending process smoother and more efficient.
- Blend the Energy Ball Mixture: Add the dates, oats, flax seeds, shredded coconut, peanut butter, vanilla extract, cinnamon, and salt to a food processor. Blend on high speed until the mixture comes together into a sticky dough. You’ll know it’s ready when you can pinch a small amount and it holds together without crumbling. If the mixture feels dry or crumbly, add one or two extra dates and blend again until perfectly sticky.
- Portion the Dough: Once the mixture is ready, use your hands or a cookie scoop to portion out small amounts of dough, roughly the size of a tablespoon. Roll each portion lightly in your palms to form a flat disk. Flattening the dough slightly is key, as it creates a base to hold the jam center securely.
- Insert the Jam Center: Retrieve the jam from the freezer. Place a frozen dollop of jam in the center of each flattened disk of dough. Be careful not to use too much jam; otherwise, it may spill out when sealing the ball. The frozen jam should be firm but easy enough to press slightly into the dough without breaking apart.
- Seal the Energy Balls: Gently fold the edges of the dough over the jam, pinching them together to enclose the filling completely. This step is similar to folding a dumpling—make sure there are no gaps or openings, or the jam might ooze out. Once sealed, roll the dough between your palms to create a smooth, uniform ball. Repeat this process for all portions.
- Set the Energy Balls: After forming all the energy balls, place them on a plate or tray. For best results, refrigerate them for at least 30 minutes to firm up before serving. This helps the peanut butter and oats bind together and makes the energy balls easier to handle.
- Store Properly: Store the Peanut Butter and Jelly Energy Balls in an airtight container in the refrigerator. They can last up to 1 week chilled, making them perfect for meal prep. If you want to keep them longer, you can also freeze them for up to 2 months. Simply thaw in the refrigerator before eating.
- Serving Tips: These energy balls are ideal for an on-the-go snack, a post-workout boost, or a sweet treat with a cup of tea or coffee. Enjoy them straight from the fridge for a firmer texture or let them sit at room temperature for a few minutes if you prefer a softer bite.
- Additional Notes for Perfection: Don’t overfill with jam to prevent leakage.Adjust sweetness by choosing a sweeter or tarter jam according to your preference.If the mixture is too sticky to handle, lightly wet your hands with water to make rolling easier.For extra variety, roll finished balls in shredded coconut, cocoa powder, or finely chopped nuts.
Notes
- Make sure your dates are soft and fresh; older or dry dates may make the mixture too stiff. You can soak firmer dates in warm water for 10 minutes before blending.
- Use a good-quality peanut butter for optimal flavor—natural or creamy works best. Avoid overly sweetened or processed peanut butter to keep the energy balls healthy.
- When shaping the balls, slightly wetting your hands can help prevent sticking.
- Don’t overfill the jam; small dollops are sufficient for a sweet surprise inside each ball.
- These energy balls are naturally sweetened with dates and jam, so additional sugar is not needed.
Chef’s Secrets for Perfect Balls
For perfectly shaped, uniform energy balls, always measure your dough portions using a small cookie scoop or tablespoon.
Flattening the dough before adding jam helps the filling stay centered and reduces mess.
Using frozen jam ensures it maintains its shape while you seal the dough.
Additionally, pressing and rolling the balls gently between your palms gives a smooth, professional finish.
For extra flavor, try lightly toasting the oats or coconut before blending—they add a subtle, nutty aroma that elevates each bite.
Serving Suggestions for Everyday Snacks
These energy balls are versatile and perfect for multiple occasions.
Serve them as a quick breakfast on busy mornings, an afternoon pick-me-up, or a pre/post-workout snack.
Pair them with a glass of milk, yogurt, or a cup of herbal tea for a wholesome mini-meal.
They also make excellent additions to lunchboxes or picnic baskets.
For an indulgent touch, roll them in crushed nuts or cocoa powder before serving.
Storage Tips for Maximum Freshness
Store your Peanut Butter and Jelly Energy Balls in an airtight container in the refrigerator, where they will stay fresh for up to one week.
For longer storage, you can freeze them for up to two months; simply thaw them in the refrigerator before eating.
If transporting them for school or work, keep them in a small, insulated container with a reusable ice pack to maintain their firmness.
Avoid leaving them at room temperature for extended periods, as the peanut butter can soften and the jam can leak.
Frequently Asked Questions
1. Can I make these energy balls vegan or allergy-friendly?
Yes! Use a plant-based peanut butter alternative, such as almond or sunflower seed butter, and ensure your jam doesn’t contain gelatin.
This keeps the recipe vegan while maintaining flavor and texture.
2. What if I don’t have Medjool dates?
You can use other soft dates, but Medjool dates are ideal due to their natural sweetness and sticky texture.
If your dates are firm, soak them in warm water for 10 minutes before blending.
3. Can I use different fillings instead of jam?
Absolutely! You can use other fruit preserves, chocolate chips, or even nut butter for a twist.
Just ensure the filling is firm enough to handle, ideally freezing it briefly before adding it to the dough.
4. How do I prevent the jam from leaking?
Use small, firm dollops of jam and press the dough gently around them to seal completely.
Freezing the jam before folding it into the dough greatly reduces the risk of leaks.
5. Can I make these energy balls in advance?
Yes, these are perfect for meal prep. Make a batch in advance and store in the fridge for up to a week, or freeze for up to two months.
They thaw quickly and retain their flavor and texture.
