Rose Energy Balls
A delicate, protein-rich snack that’s as nourishing as it is beautiful.
There’s something so satisfying about having a nourishing snack that feels both indulgent and good for you. Energy balls have become one of my go-to treats – they’re packed with protein, easy to make, and endlessly customisable. Whether you need a mid-afternoon boost, a pre-yoga nibble, or something to satisfy that sweet craving without the crash, these little bites have you covered.
At my most recent retreat, I served these Rose Energy Balls as part of our afternoon tea ritual, and they were a total hit. Delicately floral, naturally sweet, and rolled in rose petals for a touch of beauty – they offered a moment of calm and care in every bite. I love how they feel just that little bit special, while still being incredibly simple to make with wholesome ingredients.
This version skips refined sugars in favour of Medjool dates and adds the gentle flavour of rose, with the option of vanilla for a soft, round sweetness. High in plant-based protein, fibre, and healthy fats, they’re proof that snacks can be both delicious and nourishing.
Feel free to play around with different nuts, seeds, and flavours – it’s one of those recipes that invites creativity and always seems to turn out delicious.
🌸 Ingredients (makes ~12 balls):
1 cup Medjool dates, pitted (about 10 dates)
½ cup raw almonds (or cashews for a creamier texture)
¼ cup rolled oats
2 tbsp dried edible rose petals (plus extra for rolling)
1 tbsp chia seeds or flaxseed meal (optional, for fibre and omega-3s)
1 tbsp coconut oil or nut butter (almond or cashew works well)
½–1 tsp rose water or ½ tsp vanilla extract (adjust to taste)
Pinch of sea salt
Optional: 1 tsp beetroot powder (for colour), or a few dried raspberries for a fruity twist
🌿 Instructions:
If your dates are dry, soak them in warm water for 10 minutes, then drain well.
In a food processor, blend the almonds and oats until they resemble a coarse flour.
Add the dates, rose petals, chia/flax (if using), coconut oil or nut butter, rose water or vanilla, and salt.
Blend until the mixture forms a sticky dough. If it’s too dry, add a teaspoon of water or extra rose water. If too wet, add more oats.
Taste and adjust – you can add a touch more rose water or vanilla depending on your preference.
Roll into balls, using about 1 tablespoon of dough per ball.
Roll in dried rose petals, shredded coconut, or beetroot powder for a pretty finish.
Chill in the fridge for at least 30 minutes before serving.
Storage tip: Keep in an airtight container in the fridge for up to a week, or freeze for up to a month.
