Daughter-Inspired Omega-3 Rich Energy Balls

So this happened. My daughter sent me the photo below and simply said “really yum”.

That’s not uncommon. While my daughters aren’t fully vegan, they love plant-based foods and always have their eye out for dishes they know I’ll be curious about.

In this case, she had purchased these Peanut Butter Flax Balls at her local juice shop. I was intrigued.

I needed to try making these energy balls my daughter was loving. The trouble was that she was in NYC and I was in Boston. So there was no chance of sampling one from the pack. Additionally, she didn’t have a recipe. So I couldn’t simply replicate them at home.

So, I decided to use the listed ingredients on the package (with some small tweaks, eliminating the sugar, molasses and oil) to develop a version of my own: Omega-3 Rich Energy Balls

All ingredients are listed in order of quantity. So I knew I’d use more peanut butter than any other ingredient.  From there it was a whole lot of guessing and trial and error.

I loved what I made, but the true test was my daughter.  I made a batch and took some to NYC. She tried one and loved it. She said they were “even better” as the originals were “a bit too sweet.”

Since I receive so many requests for my sweet and nutritious dessert recipes, I figured this is a great one to share with you!

Omega-3 Rich and Delicious

Let me make this clear, these Omega-3 Rich Energy Balls balls are delicious. They are mildly sweet with a wholesome nuttiness and an essence of coconut and vanilla. They are a fabulous post-workout fuel, a wonderful afternoon snack and you may even love them for breakfast, like I do on occasion.

Omega-3 Rich Energy Balls

What I truly love about them is how nutritionally packed they are.

According to Ginny Messina, the Vegan RD, “flaxseeds and a handful of other plant foods provide an omega-3 fat called alpha-linolenic acid or ALA which is an essential nutrient. This means it is absolutely necessary in your diet. Best sources for vegans are flaxseed and flax oil, chia seeds, hempseed oil, walnuts or walnut oil, canola oil, and full fat soyfoods.”

I love that these energy bites offer a plant-based source of ALAs.

Packed with Other Nutritious Ingredients

The oats, walnuts, peanut butter, flax and chia come together to create a highly nutritious bite.

Not only do these balls contain omega-3 fatty acids, but they offer other health-promoting nutrients as well. The recipe makes sixteen Omega-3 Rich Energy Balls. Here are the nutrition facts for one ball:

  • Calories (kcal): 118
  • Dietary Fiber: (g)  2
  • Omega-3 fatty acids (g):  0.6
  • Calcium (mg): 15
  • Iron (mg): 1
  • Potassium (mg):  73
  • Protein (g):  3

Omega-3 Rich Energy Balls are Simple to Make

Three Steps: 1) measure, 2) mix in a food processor, and 3) mold. That’s all it takes.

First measure your ingredients. Add the walnuts to the food processor and give it a whirl until the walnuts break down and resemble large, course breadcrumbs. Then add the remaining ingredients and mix until they are well incorporated, stopping to scrape down the sides with a spatula if necessary.

Once everything is well incorporated, use a spoon to measure one heaping tablespoon of the mixture. Use your hands to squeeze together and roll the mixture into 16 or so energy balls.

Store the balls in an airtight container in the refrigerator. Grab one whenever you feel like a sweet treat.

Find a food processor and other tools and gadgets I use to ease the plant-based prep process here.

So, if you’re looking for a delicious, sweet treat that’s packed with nutrition, this recipe is a must-make. And if you love  no-bake desserts, try these No Bake Gluten-free Brownies. Like these energy balls, they are easy to make and nutritious.

Omega-3 Rich Energy Bites-2

Omega-3 Rich Energy Balls

5 from 2 votes
Course Breakfast, Dessert
Cuisine Plant-based
Servings 16 Balls


  • cup walnuts
  • ½ cup creamy peanut butter no added oil or sugar
  • cup unsweetened coconut flakes
  • cup rolled oats
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • 3 tablespoons maple syrup
  • ¼ teaspoon vanilla
  • 1 pinch salt or to taste


  • In a food processor, process the walnuts until broken down and resembling large, coarse breadcrumbs.
  • Add the remaining ingredients and process until well incorporated. Stop to scrape down the sides, if necessary.
  • Measure 1 heaping tablespoon of the mixture and use your hands to roll into a ball. Continue to form about 16 balls. Store in an airtight container in the refrigerator.
Keyword energy balls, omega-3 rich
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