Nut Free Fat Balls / by lee tilghman

My coconut fat ball recipe was born almost 1 year ago to the week (my, how they grow so quickly!) It is one of my most popular recipes, and not least because they are fun to say.

They are low in sugar, easy to make, and delicious AF! Fat balls come in handy right before an afternoon yoga class, post dinner as a sweet treat, or even mid-morning as a I-can't-wait-till-lunch snack. They are portable, popable, and the flavor varieties you can make with the basic recipe are endless. I even made a pumpkin rendition. These first 2 recipes are full of nuts, and that's why I am super pumped to share a nut free version with all of you today. 

 Seen here topped with coconut yogurt and tahini. 

Seen here topped with coconut yogurt and tahini. 

These nut free fat balls are just as delicious, high in fat, and low in sugar as their nut-filled cousins. However, they are safe for those who are allergic to some of the main nuts in the original recipe (cashews, almonds).

It should also be pointed out that because they are nut free, they are also a bit more budget friendly. Can you say win-win?

Note: nut free fat balls are NOT tree nut free as they still contain coconut. If you have a severe nut allergy, please check the labels of the products you use to make sure they are not processed in the same facility as nuts!

Let's get to it!


Nut Free Fat Balls

Yields ~17 balls (depending on size)


  • 1 1/2 cup coconut shreds
  • 3/4 cup sunflower seeds
  • 3/4 cup pumpkin seeds
  • 2 medjool dates, pitted
  • 1 TBSP ground flax seed (if you can't find them already ground, you can grind them yourself in a blender, mortar and pestle, or spice grinder)
  • 2 TBSP cacao nibs
  • 2 tsp ground cinnamon
  • 2 TBSP unsweetened hemp milk (or any other seed milk)
  • 1/4 cup + 1 TBSP coconut oil, melted first then measured
  • 3/4 cup coconut butter, melted first then measured


  1. Add all of your ingredients to a food processor EXCEPT cocoa nibs. 
  2. Melt your coconut butter and coconut oil. To melt, leave it in the sun for a few hours, on top of a warm oven, in a bowl of steaming hot water, or scoop some out and melt it in a saucepan over low heat on the stove. 
  3. Process ingredients in a food processor for 1 minute. You may need to stop every now and then to scrape down ingredients.
  4. The last 10-15 seconds, add cacao nibs. This will ensure they stay chunky and whole!


  • You can use a high speed blender like a Vitamix for this, but I use a Food Processor. This is the food processor I use. 
  • When measuring out the coconut oil and coconut butter, make sure that it is melted first before measuring and adding to the food processor. Solid coconut butters/oils will not work in this recipe. To melt, leave it in the sun for a few hours, on top of a warm oven, in a bowl of steaming hot water, or scoop some out and melt it in a saucepan over low heat on the stove. 
  • The longer you blend them, the darker they get. If you want a lighter, creamier-colored ball, try not to over-process.
  • Switch it up! Add your own flavors like vanilla, cacao, cardamom, matcha, etc. to get different flavors.
  • Add 4 scoops Vital Proteins Collagen Peptides to get a protein boost
  • Keep them in a closed, airtight container in your freezer. They can last a good few months this way.
  • Traveling with fat balls: I find that I can keep my fat balls in a Stasher bag or glass container without refrigeration for up to 8 hours and it still tastes delicious. After 8 hours they get kind of mushy and weird.
  • I will never include the nutritional content/calorie counting in my recipes because that can trigger some people into counting/obsessing over foods. If you want the calorie contents, you can do the math yourself but please do not share on here, this is safe, count-free zone!