Move over nuts! Seeds are the holy grail of plant foods. They’re tiny, shy and little – easily overlooked and ignored – or at best, used as a salad garnish. Today I am going to share how you can create seed energy balls with these little gems.
Most people prefer nuts (I guess because of their more seductive taste and bite-sizedness). But, let me shout from the hilltops, my friends…
“Seeds are some of nature’s best superfoods”.
In the true use of the term superfood, they are nutrient-packed powerhouses, concentrated, with some of nature’s finest sustenance.
Seeds are actually big plants, all tucked up in a shell. Say what!?!!
Yes, it’s true – that little seed you are looking at is actually a massive plant in disguise.
Think about it – one tiny sunflower seed grows into a giant sunflower. One tiny pumpkin seed can create a whole lot of big pumpkins. You see, as you probably already know – a seed is designed (with a bit of water, sunlight and soil) to grow from a tiny unassuming, little treasure, into a huge plant that produces leaves, flowers and infinitely more seeds than the one, tiny humble seed that started to the whole process.
The power of seeds is a force to be reckoned with.
A bit about the goodness in seed energy balls…
Essential Fats
All seeds are high in essential fats. In this recipe, the flax and hemp seed come up top for omega-3 – an essential fat that is excellent for heart and brain function, often in short supply in most diets. Hemp seed also has the ideal balance of omega 6 -to- omega 3, which is considered to be optimal by health experts.
Protein and essential amino acids
The seeds in this recipe ensure that you receive a good dose of all the essential amino acids. Using a balance of different seeds in your diet, like this, will also ensure a great supply of protein.
Nutrient-dense
As well as protein, these energy balls are jam-packed with other nutrients. We’re talking phosphorus, magnesium, selenium, manganese, zinc, iron, copper, B vitamins, vitamin K and anti-oxidant rich vitamin E (and more). All essential for supporting health on multiple levels.
Excellent source of fibre (yep, that’s how we spell fibre here)
Like most plant-based foods, seeds are naturally full of fibre. Fibre is good for blood sugar control, helping to slow the breakdown of carbohydrates and absorption of sugar. It is also great for promoting healthy bowel movement, heart health and weight-loss management. Fibre is not really an issue on the sort of food we recommend here at Kind Earth Kitchen, but thought I’d add it to the list of benefits anyway.
Lower cholesterol and blood pressure
Seeds (to varying degrees) possess important cholesterol-fighting fibres known as lignans. Flax seeds contain exceptionally beneficial levels – more than most other foods. Studies also show that this beneficial action from seeds can in turn lower blood pressure.
Antioxidant-Rich Seeds
All seeds have a beneficial level of antioxidants, whilst some seeds are absolute powerhouses full of the stuff. Flax, is one of the highest-rated antioxidants amongst plant foods, coming up top for polyphenols, which are superstars in the antioxidant world.
Read more about the benefits of seeds here: Importance of Seeds for A Healthy Diet

Super Seed Energy Balls with hemp, pumpkin, flax and sunflower seeds
A superfood seed energy ball recipe benefiting from hemp, flax, sunflower and pumpkin seeds. Jam packed with healthy goodness.
Ingredients
- 75g sunflower seeds (1/2 cup)
- 3 tablespoons hemp seeds (25g)
- 3 tablespoons pumpkin seeds (30g)
- 100g dates (pitted) - (2/3 cup approximately)
- 3 heaped tablespoons raisins
- 3 tablespoons desiccated coconut
- 1 tablespoon ground flaxseeds
- 2 tablespoons cacao powder
- 1 teaspoon vanilla extract
Instructions
- Grind sunflower seed, hemp seed and pumpkin seed in a food processor until coarse. If you have a powerful food processor, this will only take a few seconds. You don't need it 'finely ground' - but you do want it broken down into tiny pieces (sort of rustic looking).
- Add the dates and raisins and then process until everything starts combining together and the dates/raisins are well broken down.
- Add the coconut, flaxseed, cacao and vanilla extract.
- Process until everything is evenly combined.
- It should stick together nicely if you compress between your fingers.
- Take small chunks with a teaspoon and roll together into balls.
- Pop into the fridge to chill and firm up (should keep for a few days) or enjoy them right away.
I’m glad you made this post everyone’s always talking about nuts but people forget about seeds I’m going to put this on my meal plan rotation this week ?
Delighted to hear that Gina – and thanks for dropping by.
Thank you so much, Trinity! I find that what you post often has been on my mind in the few days beforehand — including this one on seeds! I’ll make them today <3
Oh what beautiful timing Yvonne 🙂 Enjoy!!
I love to make energy balls for a healthy snack! These sound fantastic!
Oh fab! Thanks for the kind words.
I love seedy foods and these look so good!
Energy balls are a great thing to have around especially with 3 active and hungry boys!! My oldest says “Those look good!”
Love these little bites of seedy goodness! I’m a huge fan of seeds and we eat them on and in everything around here. My kids eat them by the handful too. Can’t wait to make these to snack on, Trinity!
Excellent balls, I make them with dried figs instead of dates as its easier to find.
Can I add extra nuts and rice bean protein powder to these?
Yes for sure, just add a little more moisture (a dash of water would be fine) if you find that it is not sticking too well.
Hi Trinity, do you use the fresh Medjool dates or smaller dried ones? Thanks
I use the smaller dried ones, but it’s pretty versatile, so medjool dates will work fine too.
These were amazing!! Will defo make again.
Jenny from Norway
My almost 2 year is so picky right now, but loves eating these “power balls”! I skip the raisins (usually because I forget to buy the raisins) and add extra dates and also skip the cocao powder. I added a tiny bit of local honey for sweetness and to help bind them a little more for him. They are a huge hit. Thank you!
Delighted to hear it Sabrina.
Kids are so precious – I love it when they approve of our culinary adventures.
Hi! Can the sunflower and pumpkin seeds be soaked before using in the recipe?
Hey Yulia,
They can be. The outcome will be slightly different and it is likely that the final balls will be moister, but the benefit will be that you unleash the life force even more – so definitely worth a try.
Anastasia
Thanks a lot Anastasia! The seeds for tomorrow’s “premier” batch are already soaking on my countertop. Can’t wait!
Hi Anastasia, I have made these energy balls and they’re so good.
But I have one and very intriguing question. Could you please by any chance provide the nutritional information and calories for each Ball.
Thank you in advance for your attention.
Lots of love 💕 Maria
Hi Marie,
I am delighted to hear that you have made these and enjoyed them.
I just share recipes, so I don’t have nutritional values and calories, although I am sure there are websites or apps these days that you can quickly type in the ingredients and find out? I hope you find something to help.
Warmest blessings
Anastasia x
Hello, do you have any sense of these would store well at room temperature? Currently traveling and would love to take these as a car snack! Thanks! Laur
Personally I use them at room temperature, and love them as a travel snack x
Can these be frozen?
Yes they can be frozen.
Hi , great recipe! Will mango powder work in place of the cacao powder? thanks
I’ve not tried dried mango powder in this way, but it sounds amazing, and I imagine it would work a treat!