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These carrot cake bliss balls combine dates, grated carrot, almond butter, oat flour, vanilla protein powder and walnuts. Cinnamon and ginger give them their familiar carrot cake flavour. The recipe makes approximately 18–20 balls, finished with a white chocolate coating.
Enjoy them with coffee, at work or after exercise. You make the mixture in a food processor, roll it into balls and leave them to firm up in the fridge.
Allow time for soaking the dates and setting the chocolate, as well as mixing and rolling.
Recipe: carrot cake bliss balls
| Recipe details | Amount or method |
|---|---|
| Yield | Approximately 18–20 balls |
| Initial chilling time | 30 minutes |
| After coating | Refrigerate again until the chocolate has set |
| Equipment | Food processor, kitchen scales, bowl, baking paper and fridge |
In addition to mixing and rolling, count on soaking the dates and stiffening the chocolate layer.
LET’S MAKE IT
Ingredients and method of preparation
The ingredient list quantities change. Notes and instructions describe the original batch.
Instructions
Soften the dates
Soak the pitted dates in warm water for a few minutes, then drain thoroughly. Do not add the soaking water to the mixture.
Prepare the remaining ingredients
Wash and finely grate the carrot. Finely chop the ginger and check the dates for any remaining pieces of stone.
Blend the mixture
Add all ingredients except the white chocolate to a food processor. Process until you have a firm, moist mixture. Stop occasionally to scrape down the sides.
Shape the balls
Divide into approximately 18–20 portions and roll into balls. Place on a plate or tray lined with baking paper.
Chill
Refrigerate the balls for 30 minutes.
Melt the chocolate
Gently melt the 200 g white chocolate in a heatproof bowl over a pan of hot water. Keep the bottom of the bowl above the water and prevent water from entering the chocolate.
Coat and set
Use a fork to dip the balls into the chocolate. Let the excess drip off, then return them to the baking paper. Refrigerate again until the coating is firm.
Tips for a good result
Drain the dates thoroughly
Remaining soaking water will soften the mixture. Let the dates drain well before adding them to the food processor.
Stir the almond butter first
Some almond butters separate, leaving a layer of oil on top. Stir thoroughly before weighing out the 120 g so the oil and solids are evenly combined.
Grate the carrot finely
Finely grated carrot mixes more evenly than large pieces.
Check that the mixture holds together
Press a small amount between your fingers. It should hold together and be easy to roll. If it is still crumbly, scrape down the bowl and process again before adding extra ingredients.
Keep the balls chilled while coating
The initial chilling time helps the balls hold their shape during dipping. If they soften while you work, return them to the fridge briefly.
Are carrot cake bliss balls healthy?
Dates, carrot, oats, nuts and almond butter provide a range of nutrients. This does not automatically make the balls low in calories or a complete meal.
Almond butter, walnuts and chocolate provide considerable energy in a relatively small amount. Portion size therefore matters. Enjoy them as a snack that fits your overall eating pattern.
Are they sugar-free?
No. Dates contain naturally occurring sugars. The recipe also includes maple syrup or honey, and white chocolate usually contains sugar.
Neither “sugar-free” nor “no added sugar” accurately describes this recipe. Raw honey is still a source of sugar. [2]
Are they high in protein?
Protein powder, almond butter and walnuts contribute protein. Whether the complete recipe qualifies for a “high protein” claim needs to be calculated.
Because the weight of the protein powder scoop and handful of walnuts is not specified, we do not provide an exact protein or calorie figure per ball. The number of balls and how much chocolate remains on them also affect the result.
Can you eat these bliss balls after exercise?
Yes, if you feel like a snack. They provide carbohydrates, fats and some protein. However, a few balls are not automatically a complete recovery meal.
What you need after training depends on the session and your overall food intake. You do not need to time this snack around your workout to lose weight.
Read more about nutrition and muscle growth.
How to store carrot cake bliss balls
Keep the balls in a sealed container in the fridge at 4°C.
For this homemade recipe with fresh carrot and soaked dates, use a maximum of two days as a cautious guideline based on general advice for prepared food. A recipe-specific shelf life has not been tested. Always follow a shorter storage time for any ingredient used. [3]
To keep some for later, freeze those portions shortly after preparation. Thaw covered in the fridge. The texture of the filling and chocolate may change.
Taking the balls to work or training? Transport them chilled, for example in an insulated bag with an ice pack.
Frequently asked questions
Do carrot cake bliss balls need baking?
No. The mixture is blended, rolled and chilled. Use oat flour that is suitable for eating without further cooking.
Can I use dark chocolate?
Yes. Dark chocolate containing 70–85% cocoa is an alternative in the original recipe. It gives a less sweet flavour, but does not automatically make the snack low in calories.
Can I leave off the chocolate coating?
Yes. You can roll the balls in extra desiccated coconut, as suggested in the original recipe. This changes the flavour and nutritional values; it is not automatically a low-calorie variation.
Are these bliss balls vegan?
The original recipe is not automatically vegan. White chocolate usually contains milk, the vanilla protein powder may contain whey, and honey is not vegan.
For a vegan variation, choose suitable plant-based products and use maple syrup. This is an adaptation of the original recipe.
Are these balls gluten-free?
Not automatically. Use oat flour labelled gluten-free and check the protein powder, chocolate and other packaged ingredients.
Which allergens does the recipe contain?
The recipe contains almonds and walnuts. White chocolate usually contains milk, while protein powder may contain milk or other allergens. Check the oat flour and all remaining product labels too.
More recipes from Aurora
For a breakfast with a similar flavour, try our carrot cake oatmeal.
Would you like help fitting snacks into your nutrition, training and schedule? Book a free intake at Aurora Personal Training in Eindhoven.
Sources
- FDA: handling flour safely, including no-bake recipes.
- Netherlands Nutrition Centre: sugar, honey and syrups.
- Netherlands Nutrition Centre: safe food storage.
The Netherlands Nutrition Centre sources are in Dutch.
About the author
Roel van den Bogaard is personal trainer and founder of Aurora Personal Training, specializing in strength training, mobility and sustainable vitality. With years of experience, he helps entrepreneurs, professionals and expats to be fitter, stronger and more energetic in life. Roel combines scientifically based training methods with personal coaching and a high-end gym experience, fully tailored to your goals and lifestyle.
