Snacks/Sweet Treats/Vegetarian

Nut Free Bliss Bites

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!

10 thoughts on “Nut Free Bliss Bites

  1. 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

    1. 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.

    2. 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.

  2. 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. 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!

    1. 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 🙂

    1. 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.

  4. Hello!

    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?

Leave a Reply

Your email address will not be published. Required fields are marked *