Pumpkin Fat Balls

It's here!
An updated, fall rendition of my Coconut Fat Ball recipe.

joyful autumnal fat balls!

joyful autumnal fat balls!

These balls are filled with healthy fats, tons of nuts, and warming spices such as ginger and nutmeg.

I love fat balls so much, I make them each week. I usually switch up the ingredients, and roll them into varying sizes so I can grab a bigger one when I'm more hungry and a smaller one when I need a lighter snack.  I always get asked how many are okay to eat in a single sitting and the answer is: listen to your body. I usually eat 1-2 in a sitting. Sometimes I top them with coconut yogurt or melted chocolate  when I'm feelin' extra. 

They're absolutely perfect alongside a warm cup of chai tea or topped with almond butter for a pre-bedtime snack.

I also love adding fat balls to my yogurt breakfast bowls. As seen below. 

I enjoy them best when I wait 4 or 5 minutes to thaw before biting into them, but let's face it, I'm not always patient enough to wait that long. πŸ˜†

The recipe below calls for 3 medjool dates, but feel free to add only 2 if you want to further reduce the sugar. I switch it up. 

I hope you enjoy!

Pumpkin Fat Ball

Makes 12-14 balls


Pictured here with coconut yogurt + almond butter

Pictured here with coconut yogurt + almond butter

  • 1 cup unsweetened coconut shreds

  • 1/3 cup pureed organic pumpkin puree (make sure it's unsweetened)*

  • 3 pitted medjool dates, or 2 for lower sugar**

  • 1/2 cup raw cashews

  • 1/3 cup almonds

  • 1/4 cup raw pumpkin seeds

  • 1/4 cup raw unsalted sunflower seeds

  • 1 tablespoon ground flax seed

  • 1" fresh organic ginger, peeled and grated

  • 1 tsp cinnamon

  • 1/4 tsp sea salt

  • 1/4 tsp all spice

  • 1/8 tsp nutmeg

  • 2 tablespoons hemp milk (or any non dairy milk)

  • 1/3 cup raw coconut butter***


  1. Start by combining all of the dry ingredients (this means all ingredients except the hemp milk and coconut butter) into a food processor.

  2. Process dry ingredients for 1 minute until a crumbly dough has formed.

  3. Next, add your coconut butter and hemp milk.

  4. Process for an additional 1 1/2 minutes until well processed. I like my fat balls kind of chunky. If you want them smoother process for a longer amount of time.

  5. Roll into balls and freeze, lay flat on parchment paper and freeze for a few hours or until hard.

  6. Store in an air tight container for up to 3 months. Best enjoyed slightly thawed.


*I get my pumpkin puree canned from my local grocery store. Any brand works, just make sure its unsweetened.

**Standard recipe calls for 3 medjool dates, but try 2 or even 1 for an even lower sugar recipe.

***If your coconut butter is separated, stir until smooth before measuring out. This way you're getting the coconut meat and the coconut oil.

  • Balls may be oily as you're rolling them. That's okay, they'll dry up as they freeze. The oil is what holds them together.

  • Feel free to change it up! Add in cacao nibs for a chocolate-y twist, collagen powder for more protein, cardamom and vanilla for even more warming spices.

  • I suggest using a food processor for this recipe, not a blender. Some people have great success using a blender for this recipe but I cannot guarantee the same results.