Caramelly Date Bliss Balls

Caramelly Date Bliss Balls - Food & Nutrition Magazine - Stone Soup
Photo by Huma Chaudhry

I like to call Medjool dates nature’s caramel — they are rich, creamy and naturally sweet. Medjool dates are native to Morocco but are also grown in certain warmer climates in the United States and around the world. Compared to other types of dates, Medjools are larger, squishy and sticky, which makes them easy to form into scrumptious Caramelly Date Bliss Balls. These are great to just pop into your mouth for a quick energy boost or to satisfy a sweet tooth.Caramelly Date Bliss Balls -

Aside from being so delicious, dates also have nutritional benefits. They contain calories mostly from natural sugars and are a great source of fiber. They also provide several vitamins and minerals like iron, calcium and magnesium.  For this recipe, I added peanut butter powder for a protein boost along with a touch of 100% cacao and cinnamon for added flavor. The crunchy toppings add texture, healthy fats and extra fiber to make them more satisfying!

Caramelly Date Bliss Balls Recipe


  • 6 large soft Medjool dates, pitted
  • 1 tablespoon peanut butter powder
  • ½ tablespoon 100% cacao powder
  • ½ teaspoon cinnamon
  • ⅓ cup crushed granola
  • ⅓ cup chopped almonds
  • 2 tablespoon water(optional)


Toss the dates into a food processor and process until a creamy and sticky batter is formed (you may need to add some water to help form the texture) or toss the pitted dates into a bowl and mash them together with clean hands or a potato masher.

Combine peanut butter powder, cacao powder and cinnamon into the mashed dates.

Form about six balls with your hands. Coat three balls with granola and three with the almonds.

Place each ball onto a sheet pan lined with parchment paper. Store in the fridge or freezer for about 30 minutes before serving.

Recipe Notes:

  • You can store these in an air-tight container in the refrigerator for about 10 to 14 days.
  • It’s easier to mash the dates if they are at room temperature or if they are fresh and soft.
  • For a gluten-free version, make sure to purchase a certified gluten-free granola.
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Huma Chaudhry
Huma Chaudhry RDN, LDN, is a clinical dietitian based in Chicago, Illinois. She blogs and creates flavorful plant-focused recipes at Follow her on Instagram, Pinterest and TikTok.