4 Ingredient Tropical Bliss Balls (No Bake)
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Craving a healthy snack that doesn’t take forever to prepare? Look no further! These Tropical Bliss Balls are a breeze to make and only require four simple ingredients: rolled oats, peanut butter, maple syrup, and a tropical trail mix.
Let’s get started with these no-bake treats!
Just like my 4 Ingredient Lemon Bliss Balls, all the ingredients for these energy bites are pantry staples and easily found in the grocery store.
Ingredients and Substitutions
- ROLLED OATS: These are the base of our energy balls. They add texture and keep you feeling full. If you want to switch things up, quick oats will work too, but they may change the texture a bit.
- PEANUT BUTTER: This gives the energy balls a creamy richness and binds everything together. If you prefer a different flavor, feel free to use almond butter or sunflower seed butter for a nut-free option. I’ve used both crunchy and smooth peanut butter for this recipe and both work out great.
- MAPLE SYRUP: This natural sweetener adds just the right touch of sweetness. If you want to switch it up, you can use honey, but use a bit less since honey is sweeter.
- TROPICAL TRAIL MIX: I love using a trail mix that has dried fruits like papaya and pineapple for a tropical vibe.
How to Make this 4 Ingredient Bliss Balls Recipe
Making these energy balls is as easy to make as my 4 Ingredient Oatmeal Raisin Cookies and my 4 Ingredient Banana Chocolate Chunk Cookies! (And just as delicious too!)
STEP 1: Prepare the Trail Mix – Chop any large pieces like almonds or big chunks of fruit from the trail mix.
STEP 2: Mix the Ingredients – Combine the rolled oats, chopped trail mix, peanut butter, and maple syrup and mix.
STEP 3: Form the Balls – Now comes the fun part! Scoop out portions of the mixture and roll them into balls using your hands.
STEP 4: Chill to Set – Place the rolled energy balls on a baking sheet and chill for about 30 minutes to firm up.
How Do I Know When My Energy Balls Are Ready?
You will know your fruit and nut energy ball are good to go when they feel firm to the touch and nicely chilled.
They should also hold together well and not crumble apart. If they are still a bit soft, no worries. Just pop them back in the fridge for a little longer to let them set up nicely. Happy snacking!
Tips and Variations
Let’s have some fun with these Tropical Energy Balls! Here are some easy ways to mix things up:
- Switch Up the Nut Butters: Not into peanut butter? No problem! Almond butter or cashew butter works great, and each brings its own tasty vibe.
- Change the Trail Mix: Feel free to experiment with different trail mixes. Want a nut-free option? Go for one with chocolate bits for a sweet twist.
- Adjust the Sweetener: If you’d rather use honey instead of maple syrup, just use a little less since honey is sweeter. Agave syrup is another tasty alternative to try!
These tips will help you create energy balls that are totally your own. Enjoy the process and get creative!
Storage and Leftovers
Storing your Tropical Energy Bites is super easy!
Fridge: Just keep them in an airtight container in the fridge, and they will stay fresh for about a week.
Freezing: They freeze really well, so feel free to make a big batch and stash some away. Just make sure to separate them with parchment paper to prevent sticking. When you are ready to enjoy, simply take them out and let them thaw for a few minutes. Perfect for a quick snack or energy boost anytime!
Have you had a chance to make these fruit and nut energy bites? I’d really love to hear your feedback! Feel free to leave a comment or send me an email at [email protected]. Thanks for checking out the blog today. I hope you enjoy making and snacking on these Tropical Energy Balls just as much as I enjoyed putting this recipe together for you!
Tropical Bliss Balls
These tropical bliss balls are a simple, no-bake treat that come together with just 4 ingredients. With the flavors of peanut butter and oats sweetened with maple syrup, they make a perfect snack for busy days or a quick energy boost.
Ingredients
- 3.5 ounces (100 grams) Tropical Trail Mix
- 1/2 cup (125 grams) Peanut Butter, smooth or creamy
- 1/3 cup (125 grams) Maple Syrup
- 1 cup (250 grams) Quick Oats (or rolled oats)
Instructions
STEP 1: Prepare the Trail Mix - First, check your trail mix for any large pieces like nuts or big chunks of fruit. If you find any, chop them up a bit so they’ll mix nicely with the peanut butter. You want everything to stick together well!
STEP 2: Mix the Ingredients - In a large bowl, combine the rolled oats, chopped trail mix, peanut butter, and maple syrup. Mix everything together until it’s well combined.
STEP 3: Form the Balls - Now comes the fun part! Scoop out portions of the mixture and roll them into balls, applying some pressure using your hands. It can get a little sticky, so you might want to wet your hands lightly to make this easier.
STEP 4: Chill to Set - Place the rolled energy balls on a parchment-lined baking sheet and pop them in the fridge. Let them chill for about 30 minutes to firm up. This step helps them hold their shape when you bite into them!
Notes
- Add More Texture: Roll those bliss balls in shredded coconut or extra nuts for a nice crunch. Not only does it add texture, but it also packs in some extra protein and healthy fats.
- Incorporate Seeds: Toss in some chia seeds or flaxseeds for a nutrition boost. They’re great for adding omega-3 fatty acids and fiber.
- Flavor Boost: Want to jazz things up a bit? A pinch of cinnamon or some ginger powder can amp things up that much more.
- Batch Making: Make a few batches of these bliss balls at once and freeze them separately on a parchment-lined baking pan. After freezing, place them in a freezer-friendly bag for easy grab-on-the-go snacks, or take a few out at a time to thaw and eat during the week.
- Scooping: For consistent bliss ball sizes, using a cookie scoop is an excellent tool.
Nutrition Information
Yield
24Serving Size
2 bliss bitesAmount Per Serving Calories 63Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 1mgSodium 16mgCarbohydrates 7gFiber 1gSugar 3gProtein 2g
All nutritional information is based on third party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands used, measuring methods and portion sizes per household.