Salted Caramel Energy Balls: A Gluten Free, Guilt-free Treat
If you're looking for a quick, nutritious snack that satisfies your sweet tooth, these Salted Caramel Energy Balls are your new best friend. Packed with wholesome ingredients like dates, walnuts, and tahini, this recipe is not only gluten-free but also dairy-free, making it perfect for those with celiac disease or multiple food sensitivities.
👉If you’re new to a gluten-free lifestyle, check out The Beginner’s Guide to Going Gluten-Free: Tips, Tricks, and Hidden Gluten Ingredients.
These energy balls are easy to make, require no baking, and are perfect for busy days, post-workout snacks, or even as a healthy dessert. Let’s dive into the recipe and explore the health benefits of each ingredient!
Health Benefits of the Ingredients
1. Dates: A Natural Energy Booster
- Dates are rich in natural sugars, making them an excellent source of quick energy without the crash.
- They are high in fiber, which supports gut health by promoting regular digestion and feeding beneficial gut bacteria.
- For individuals with celiac disease, dates are a naturally gluten-free option that’s gentle on the digestive system.
2. Walnuts: Brain and Gut Superfood
- Walnuts are packed with healthy fats, specifically omega-3 fatty acids, which reduce inflammation—a common issue for those with celiac disease.
- They provide a small amount of plant-based protein, supporting muscle repair and overall energy levels.
- Walnuts also contain polyphenols, which act as prebiotics to nourish gut bacteria and improve gut health.
3. Cacao Powder: A Nutrient-Dense Mood Booster
- Cacao is a rich source of antioxidants, particularly flavonoids, which combat inflammation and oxidative stress.
- It contains magnesium, which supports muscle function, reduces fatigue, and promotes relaxation.
- For gut health, cacao’s polyphenols may help improve the diversity of gut bacteria, contributing to a healthier microbiome.
4. Shredded Coconut: A Gluten-Free Fiber Source
- Coconut adds a touch of natural sweetness and texture while being a great source of dietary fiber.
- It’s also rich in medium-chain triglycerides (MCTs), which are easily digested and provide a quick energy source, especially beneficial for individuals with compromised digestion like those with celiac disease.
5. Ground Flaxseed: A Fiber and Omega-3 Powerhouse
- Flaxseed is a fantastic source of soluble and insoluble fiber, which helps maintain regular digestion and supports gut health.
- It’s also rich in plant-based omega-3 fatty acids, which reduce inflammation and support heart health.
- For those with celiac disease, flaxseed can aid in soothing the gut lining and preventing constipation.
6. Tahini: A Protein and Mineral Boost
- Tahini, made from sesame seeds, is a great source of plant-based protein, making these energy balls more filling and satisfying.
- It’s also packed with calcium, magnesium, and zinc, which support bone health and immunity—important for those managing nutrient absorption challenges due to celiac disease.
- Its creamy texture adds richness without the need for dairy.
7. Sea Salt: Enhancing Flavor and Electrolyte Balance
- A pinch of sea salt not only enhances the caramel-like flavor of the dates but also provides essential electrolytes like sodium, which help maintain hydration and muscle function.
Why These Energy Balls Are Perfect for Celiac Disease
For individuals managing celiac disease, finding nutrient-dense snacks that are both gluten-free and gentle on the gut can be a challenge. These Salted Caramel Energy Balls check all the boxes:
- Protein-Packed: A combination of walnuts, tahini, and flaxseed provides a plant-based protein boost to keep you energized.
- Gut-Friendly: Ingredients like dates, flaxseed, and walnuts promote a healthy gut microbiome, which can be disrupted in those with celiac disease.
- Anti-Inflammatory: Omega-3s from walnuts and flaxseed, along with antioxidants from cacao, help combat inflammation—a common issue for those with autoimmune conditions.
👉If you’re managing celiac disease or suspect you might have it, you may find The Complete Guide to Celiac Disease Diagnosis: Signs, Tests, and Next Steps helpful.
RECIPE
Salted Caramel Energy Balls
Servings: 12-14 balls. Active time: 10-20min. Total time: 20-30min.
Ingredients
- 1 cup pitted dates
- 1 cup walnuts
- 2 tablespoons cacao powder
- 1 tablespoon ground flaxseed
- 2 tablespoons tahini
- 1/4 teaspoon sea salt
Coating:
- 1/4 cup shredded coconut, toasted.
1/4 teaspoon sea salt (flaky recommended)
Instructions
1. Prepare the Dates: If your dates are a bit dry, soak them in warm water for 10 minutes, then drain and pat dry.
2. In a food processor, blend the dates until a chunky paste forms. Add walnuts and blend until the mixture forms a sticky dough-like consistency.
3. Add the tahini, cacao powder, ground flaxseed, and sea salt. Blend again until all ingredients are well incorporated.
4. Scoop out about a tablespoon of the mixture and roll it between your palms to form a ball. Repeat until all the mixture is used.
5. Coating: Combine the toasted shredded coconut and salt. Roll the energy balls to coat.
6. Chill and Enjoy: Refrigerate for at least 30 minutes to firm up. Store in an airtight container in the fridge for up to a week or in the freezer for longer storage.
These Salted Caramel Energy Balls are a delicious way to fuel your day while supporting your gut and overall health. Whether you’re managing celiac disease, looking for a protein-packed snack, or simply craving something sweet, these energy balls are the perfect solution.