Salted Caramel Bliss Balls

Salted Caramel Bliss Balls – Vegan and Gluten Free. A recipe by It's Not Complicated Recipes.
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With just 5 ingredients, these Salted Caramel Bliss Balls can be made in minutes.

They are a healthy, nutritious snack to have throughout the day. Keep a container of these in the fridge to enjoy with a tea or coffee, pack them in the children’s lunch boxes or keep a container in the drawer of your desk to provide a quick pick-me-up.

They are dairy-free, refined-sugar-free and vegan. Their natural sweetness comes from Medjool dates which provide a luscious, caramel flavour to the Bliss Balls. Salted caramel is, without doubt, one of my favourite flavour combinations. However, it usually includes a lot of unhealthy, sugar-laden ingredients. So, it is with a great deal of pleasure that I can enjoy these healthy little balls of energy without guilt.

I use these ingredients in my Salted Caramel Bliss Balls:

Medjool Dates:

Whilst many of us think of dried fruit when we think of dates, Medjool dates are a fresh fruit, grown on a date palm. This date variety has a rich, caramel-like flavour and a soft, chewy texture.

They are a healthy way to enjoy a sweet treat. Medjool dates contain a good quantity of fibre, a large amount of potassium, along with magnesium, vitamin B6, niacin and calcium.

It’s best to store them in an airtight container in the fridge.

Almond meal/almond flour:

These can be used interchangeably. They are both made from ground almonds, however, the terms sometimes indicate that one is made from blanched almonds and the other is made from the whole almond. Almond meal/flour is a popular ingredient in gluten-free baking and is important for those on a low carbohydrate diet.

Almond meal/flour is a good source of protein, dietary fibre, Vitamin E, magnesium and phosphorous along with heart-healthy monounsaturated fat.

To extend the shelf life, almond meal/flour is best stored in an airtight container in the fridge or freezer.

Desiccated Coconut:

This is finely grated, unsweetened and dried flesh from the white part of the coconut. It has many uses in baking and is an important part of many savoury dishes.

Store it in an airtight container in a cool, dry and dark place. Alternatively, to extend the shelf life, store it in the fridge or freezer.

Coconut meat has a high-fat content and contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron.

Vanilla Extract:

The terms vanilla extract and vanilla essence can vary between countries. I read the label and ensure that the vanilla I use is from vanilla beans and not synthetically produced.

Sea Salt:

The flavour of salt is important in these Bliss Balls. For the best flavour, use good quality sea salt; I prefer to use Maldon salt flakes.

This is how I make the Salted Caramel Bliss Balls:

There can be few things in the culinary world simpler to make than these Bliss Balls. To begin, I wash the dates and remove their stones. I add the dates to the bowl of a food processor along with the almond meal/flour, coconut, vanilla extract and sea salt. Then I blend the ingredients together until they are well combined. Finally, I roll the mixture into balls, coat them in a little more coconut and they are ready.

More Suggestions for Using These Ingredients:

Almond meal is a versatile ingredient and is ideal for gluten-free baking. I have used it in my:

These Salted Caramel Bliss Balls Tick a lot of boxes!

They are:

  • Made from raw ingredients and do not require cooking;
  • Gluten and dairy-free making them ideal for people with dietary restrictions;
  • Free of refined sugar, being naturally sweetened by the dates;
  • A good source of protein which enables the body to build and repair tissues. Our bodies also use protein as an energy source.;
  • Rich in dietary fibre;
  • Full of important nutrients; among them magnesium, potassium, Vitamins B5, B6, E and calcium;
  • Enjoy these healthy Bliss Balls the next time you need a nutritious, energy-boosting snack. They are not complicated to make; it will take just a few minutes of your time.

Here are some other great combinations from my fellow food bloggers:

Please let me know in the comments below if you make these delicious Salted Caramel Bliss Balls.

Alex xx

Salted Caramel Bliss Balls – Vegan and Gluten Free. A recipe by It's Not Complicated Recipes.
5 from 31 votes

Salted Caramel Bliss Balls

These easily made, energy boosters are ideal for many people with specific dietary requirements as they are gluten-free, dairy-free, refined-sugar-free and vegan. In addition, they contain a range of valuable nutrients. However, the great pleasure with these Bliss Balls is that the caramel flavour is provided naturally by beautiful Medjool dates. Unlike most caramel, there is no added sugar in this recipe. Keep some Bliss Balls handy in the fridge or freezer.

Course Afternoon Tea, Dessert, Morning Tea, Snack
Cuisine Western
Keyword bliss balls, caramel, dairy free, dates, delicious, easy, energy, gluten free, healthy, protein, raw, refined sugar free, salted caramel, simple, vegan
Prep Time 15 minutes
Total Time 15 minutes
Servings 22 bliss balls
Calories 57 kcal
Author Alexandra


  • 1 cup Medjool dates firmly packed *
  • 1 cup almond meal almond flour *
  • 1/4 cup desiccated coconut *
  • 1/4 tsp sea salt *
  • 1/2 tsp vanilla extract *
  • 2 tbsp desiccated coconut for rolling the bliss balls


  1. Wash the Medjool dates, dry them thoroughly and remove the pits.

    Medjool Dates on a white board being cut in halve and pits removed.
  2. Roughly chop the dates and add them to the bowl of a food processor together with the almond meal, ¼ cup desiccated coconut, sea salt and vanilla extract.

    Ingredients for bliss balls in a blender.
  3. Blend until the ingredients are smooth. Check that the mixture is sufficiently moist to be able to roll into balls. If not, add another date or two.

    Blended mixture for Bliss Balls still in blender.
  4. Add the additional 2 tablespoons of coconut to a shallow, wide bowl. Roll the mixture into balls and then roll in the coconut.

    Roll the Salted Caramel Bliss Balls in coconut. Place on a plate.
  5. Store the Bliss Balls in the refrigerator in an airtight container.

    Salted Caramel Bliss Balls – Vegan and Gluten Free. A recipe by It's Not Complicated Recipes.

Recipe Notes

*Medjool dates are fresh dates, available from fruit and veg stores or supermarkets.

*The number of dates required will vary depending on the size of your dates; I used 13 in this batch.

*Just take a sharp knife and carefully run it down the side of the date; the pit is easily removed.

*Both almond meal and almond flour are made from ground almonds. However, one may be made from blanched almonds and the other from the whole almond. To extend the shelf life, it is best to store the almond meal/flour in an airtight container in the fridge or freezer.

*The coconut is unsweetened. Look for coconut that does not contain a preservative.

*To extend the shelf life of the coconut, you can store it in an airtight container in the fridge or freezer.

*I use Maldon salt flakes in this recipe. The strength of salt can vary between brands so add a small amount first, check the flavour and add more if necessary to suit your taste.

*If your mixture does not adhere, you can add a couple of extra dates and blend until the mixture feels as if it will come together to form a ball. 

Nutrition Facts
Salted Caramel Bliss Balls
Amount Per Serving
Calories 57 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 27mg1%
Potassium 54mg2%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 5g6%
Protein 1g2%
Vitamin A 10IU0%
Calcium 15mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

  • 95
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  • 95
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  • 606

94 Comments on “Salted Caramel Bliss Balls”

  1. 5 stars
    I love the flavors you’ve got going on here, Alexandra! These bites would indeed be perfect with a cup of tea or coffee. I love that dates are the primary ingredient here. Also, I’m all about the flaked sea salt, too. I have to make a stop by a different grocery store here to find it, but it’s so worth it! Great idea, my friend!

    1. Thank you for the lovely comments David. I like that I can enjoy one or two of these without guilt. And yes, the flaked sea salt makes all the difference. I always have several boxes on hand for fear of running out. 🙂

  2. 5 stars
    I loved these bliss balls! I am constantly looking for new healthy post-workout snacks and I’m so glad I tried these! They’re a keeper, thanks!

  3. 5 stars
    ooooh you’ve done it again – how delicious do these little treat sound and look!! I love how easy they are to make, yet packed with yummy ingredients. A perfect healthy sweet treat to have on to go!

  4. 5 stars
    I am so excited to report that these were SO delicious.
    I am going to make another batch tomorrow and freeze – I feel like I need to always have them on hand.

  5. 5 stars
    I was very pleased to see this recipe, as I am always keen to try something that is refined sugar free.

    These are certainly not lacking in flavour – they are beautifully sweet from the dates, and the salt adds such a lovely contrast of flavour. I am a big fan of salty sweet things – and this is my new favourite.


    1. Brian, thank you so much for the lovely feedback. I do agree, salty/sweet flavours are delicious and also a favourite of mine. The fact they are refined sugar-free is also a plus. 🙂

  6. 5 stars
    These are gonna be a bliss to eat for sure!!! I can’t wait to make them, can’t wait! They look so delicious. Thanks for sharing.

  7. 5 stars
    Now that’s a recipe I could sink my teeth into. I love salted caramel anything and the added plus is the coconut. I’ll have to let the grandkids help me make these, this weekend.

  8. Anything about caramel makes me happy. I am glad that the combination of salt and caramel really blends well together.

  9. Love the recipe. This looks perfect treat. I will definitely going to try this for sure. Thanks for the recipe. will share my experience with you

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