Nut Free Bliss Bites

Gluten free, refined sugar free, fructose free, dairy free and nut free. Yes, these are free from everything except taste. I hope you find them delicious, suitable for your intolerances and/or appropriate for your children to take to school. I’d love to hear what you think.

Ingredients (Makes 10-12)

  • 250g sunflower seeds
  • 1 scoop (30g) vanilla protein powder (I love Bare Blends!)
  • 1 tablespoon cinnamon
  • 1 teaspoon vanilla extract
  • 2 tablespoons tahini
  • 2 tablespoons raw cacao
  • ¼ cup cold-pressed extra virigin coconut oil
  • ¼ cup rice malt syrup


  1. Blend seeds, protein powder, cinnamon and vanilla and transfer into a large bowl.
  2. To the bowl, add the tahini, cacao, coconut oil and rice malt syrup and combine until a consistent mixture forms.
  3. Use an ice cream scoop or spoon and form balls that sit nicely in the palm of your hand. To prevent sticking, add a touch of coconut oil to your hands first.
  4. Chill in the fridge for 20-30 minutes before serving. Enjoy!


  • For a low-carb version, use 1 tablespoon rice malt syrup + 2 teaspoons natvia (available from the baking aisle of your local supermarket). Just as delicious in my opinion.
  • Coconut flakes also work nicely here. Add them in, or use them as an alternative to protein powder. Add ½ cup to the blender in step 1.
  • For appearance, these would look great rolled in sesame seeds.

On instagram? Follow me – @thenaturalnutritionist – and post your creations there. I just love seeing what you make. Don’t forget to tag me in so I don’t miss a beat!


  1. patrycja

    Hi, can you provide a nutritional breakdown including fats, carbs and protein? Would you be able to do the same for sweet potato soup. I’m very keen to try the bites. I normally make protein balls and use nuts. Thanks

  2. Kelly

    These are by far the best bliss balls I’ve ever made! I rolled them in coconut and they taste just like little lamingtons, so yum!

  3. Steph

    Hi Patricia, you will need to log this recipe online – we have chosen not to provide this information as we don’t wish calorie counting to be a focus here, rather we focus on real food and nutrient density.

  4. Steph

    Hi Patricia, we have chosen not to provide this information as we don’t wish calorie counting to be a focus here, rather we focus on real food and nutrient density.

  5. Rosie

    I made these but they’re not binding……….I’ve ended up rolling into a log and then refrigerating – hoping then I can slice it? Help!

  6. Min Benstead

    Hello Rosie, the wet ingredients should allow the mixture to bind. I always melt the coconut oil and rice malt syrup together. Add a tad more if required. Great idea to roll into a log and then cut it! What a great idea 🙂

  7. Tracey Tobin

    I can’t find the Pure Harvest malt syrup in the U.S. Is Lundberg a good brand?

  8. Min Benstead

    Hello Tracey, I am unsure of brands specific to the US. Rice Malt Syrup v Brown Rice Syrup is largely terminology between brands. They are very similar products, but please always check the source and ethics of the company you support.

  9. Ellie


    I love making these, and of course eating them!! So yummy!
    I just wanted to know, could i make them without cacao? And also, could i freeze them?

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