Sesame and oat energy ball

Sesame & Oat Energy Balls

Sesame & Oat Energy Balls

These energy balls contain two nutrient-dense ingredients–sesame and oats. Sesame seeds are an excellent source of many essential minerals including copper, manganese, calcium, magnesium, iron, phosphorus, and zinc. Similarly, the nutrition profile of rolled oats reads more like a nutritional supplement. But oats’ biggest asset is high fiber, which promotes satiety–meaning keeps you full for a long time. This is why, these sesame & oat energy balls are an excellent source of energy, especially when you are out and about.

Sesame & Oat Energy Balls

I find these energy balls a great afternoon pick-me-up. But, when running low on time in the morning to have my usual breakfast, these balls offer a great (breakfast) alternative. The best thing about these sesame & oat energy balls is that it takes only ten minutes to make them. These energy balls  double up as a sweet treat and are made with only six ingredients. Here is how to make sesame & oats energy balls:

Let’s make the Sesame and Oats energy balls

I use white, hulled sesame seeds. For oats, my choice is rolled oats (also called traditional oats), but instant (quick) oats should work as well. One benefit of using instant oats compared to traditional oats is that they yield slightly smoother texture. Dates and maple syrup work both as sweeteners as well as binders in this recipe. If you use it, you can substitute maple syrup with honey as well.

A note on phytates on oats: Oats contain high amount of phytates–a natural substance that stores phosphorus in plant seeds. Most grains–cereals, legume, and beans contain phytates. The downside of consuming grains without removing phytates–especially if you rely heavily on grains in your diet–is that they can obstruct the absorption of a few essential minerals such as calcium, iron, zinc, and magnesium. Cultures that rely primarily on grains, have figured out the ways to remove/reduce phytates from grains. Oat is particularly high in phytates and sprouting is one of the best ways to considerably reduce phytates in oats. If you are concerned about phytates, you can use sprouted oats.

I have tried the following two brands, if you are interested in using sprouted oats. Personally, I use regular oats more often than sprouted oats.

Cardamom Energy Balls Ingredients


For flavor, I use green cardamom powder. However, if you don’t have cardamom in your pantry (or are not a great fan of the flavor), cinnamon, vanilla powder or liquid vanilla extract should work as well. Shredded unsweetened coconut adds a subtle texture and flavor to these balls.

Raw and Toasted Sesame Seeds

Start by toasting sesame seeds. The goal is to lightly toast the seeds to release flavor but not change the color.

Sesame & Oats Energy Balls

Process oats in a food processor till they are grainy in texture (not finely powdered). Add sesame seeds and pulse a few times till oats and sesame seeds are mixed well. Add dates, shredded coconut, ground cardamom, and maple syrup and process till everything mixes well and forms a sticky dough.

Sesame & Oats Energy Balls

Divide the processed mixture into 12 equal parts and roll each part into a ball and then roll each ball in the bed of unsweetened shredded (dry) coconut.  If you have kids, this can be a fun project for them. Enjoy!

TLC tip on eating energy balls

While these energy balls are super healthy and nutritious , they  are so delicious that they can be addictive–especially if you have a sweet tooth. Therefore, it is best to stick to eating just one to two balls per occasion. Sesame like most  other seeds is high in fat and dates/maple syrup, even though natural, are natural forms  of sugar. And, it is best to  enjoy sugar in moderation for optimal health (more on this later).

NOTE: If you use metric system for measuring ingredients, please click on “Metric” in the recipe box.

Sesame Cardemom Energy Balls 4 2315
Sesame & Oat Energy Balls
Author -Traffic Light Cook
These vegan sesame & oat energy balls are great to get anytime energy boost. Made with only six ingredients, you can make these balls  in 10 minutes. 
0 from 0 votes
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast, Dessert, Snack
Servings 12 Balls
Calories 141 kcal


  • 1 cup traditional rolled oats* can sub with 3/4 cup sprouted oats or equal amount quick oats
  • 1 cup sesame seeds white
  • 4 Medjool dates or any other
  • 3 tbsp maple syrup* can sub with honey
  • 1 tsp cardamom powder can sub it with pure vanilla powder or extract
  • 3 tbsp finely shredded (dry) coconut unsweetened


  • Start by lightly toasting sesame seeds on an iron skillet over medium heat**. Toast for about 4 minutes. After toasting, keep the seeds aside to bring to room temperature.  
  • Process oats in a food processor***till grainy and coarse in texture. Add the sesame seeds and pulse for around 10-15 times to mix well. 
  • Add dates, maple syrup, ground cardamom, and 1.5 tbsp shredded dry coconut and pulse till the mixture forms a sticky dough.
  • Take the dough out on a big plate and divide into 12 equal parts. Roll each part into a ball and each ball in the bed of remaining (1.5 tbsp) shredded (dry) coconut. 
  • Store in refrigerator for up to ten days****. 


*If you like sweeter flavor, you can add one more tablespoon of maple syrup. 
**alternatively you can spread sesame seeds on an unlined baking tray and bake for 4-5 minuts in the oven preheated to 350 degree Fahrenheit (176 Celsius).
***I have not tried it, but you should be able to make this recipe in a high-speed blender as well. 
****It is fine to pack these in lunch bag or a snack box without any cold pack as long as you consume by late afternoon. 
Make it Gluten-free
For a gluten-free version, replace regular rolled oats with gluten-free rolled oats. 


Serving: 1Energy ballCalories: 141kcalCarbohydrates: 17gProtein: 3gFat: 7gSaturated Fat: 1gSodium: 2mgPotassium: 156mgFiber: 2gSugar: 8gVitamin A: 10IUCalcium: 130mgIron: 2.2mg
Tried this recipe?Let us know how it was!


A Certified health coach,plant-based nutrition expert, and real-food enthusiast. READ MORE


Join the discussion and tell us your opinion.

  1. I have to give this a try! I bet my dear husband and son will love them! The best part is you have made the recipe so easy!

    1. Grace, thanks! Let me know if you have any suggestions.

  2. I tried this recipe with melon seeds instead of sesame seeds as I am allergic to sesame. I also used dates syrup instead of maple syrup. The recipe came out really great. I could feel the taste of natural sugars and it was so satisfying .

    1. Preeti, thanks so much for sharing your experience.

  3. Super healthy easy to make balls! Added Almonds also in it, turned out to be great. Quick snack for those midnight hunger pangs in the hostel. Thanks for sharing. 🙂

    1. Saloni, Thank You trying out the recipe! Adding almonds is a great idea. Did you toast the almonds?

  4. Finally got around to making your sesame & oat balls! 🙂
    Love them!

    1. Richa, Thank you so much!

  5. I found these rather dry. I added a bit of melted chocolate and it was wonderful! Thanks!

    1. Hello There, I am glad you found a way to rework the recipe to your taste..Thanks so much for sharing. Best.

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