Snack — Recipe 50 of 60
Chia Seed & Mango Tropical Energy Balls
Bright, tropical energy balls that taste like sunshine in every bite. Dried mango and fresh lime zest give these balls a vibrant, fruity flavor that is completely different from the typical chocolate or peanut butter energy ball. Chia seeds and rolled oats hold everything together while delivering sustained energy, and a golden seed coating makes them as beautiful to look at as they are to eat.
Nutrients (per serving)
- Calories
- ~190kcal
- Protein
- ~7g
- Carbs
- ~24g
- Fat
- ~8g
Ingredients
What you need
- 013 tbsp black chia seeds, divided (2 tbsp inside, 1 tbsp for coating)
- 0240g rolled oats
- 032 tbsp pumpkin seeds, toasted
- 042 tbsp sunflower seeds, toasted and divided (1 tbsp inside, 1 tbsp for coating)
- 0520g split cashews, toasted and roughly chopped
- 0680g dried mango, roughly chopped
- 072 tbsp honey or maple syrup
- 081 tbsp coconut oil, melted
- 09Zest of 1 lime
- 101 tbsp fresh lime juice
- 111 tsp vanilla extract
- 121 pinch of salt
- 131 pinch of turmeric (optional, deepens the golden color)
- 142–3 tbsp water to bind if needed
- 15For the coating:
- 161 tbsp black chia seeds
- 171 tbsp sunflower seeds, finely crushed
- 182 tbsp desiccated coconut
Instructions
How to make it
- 01
Toast pumpkin seeds, sunflower seeds and cashews together in a dry pan over medium heat for 3–4 minutes until golden and fragrant. Set aside to cool completely.
- 02
Add dried mango to a food processor and process for 1 minute until broken down into small sticky pieces — do not blend completely smooth, you want some texture remaining.
- 03
Add rolled oats, 2 tbsp chia seeds, pumpkin seeds, 1 tbsp sunflower seeds, toasted cashews, honey, melted coconut oil, lime zest, lime juice, vanilla extract, salt and turmeric if using to the food processor with the mango.
- 04
Process for 1–2 minutes until the mixture comes together into a sticky, uniform dough that holds together when pressed. If too dry add water one teaspoon at a time.
- 05
Refrigerate the mixture for 20 minutes — this makes rolling significantly easier and cleaner.
- 06
Prepare the coating by combining 1 tbsp chia seeds, crushed sunflower seeds and desiccated coconut in a shallow bowl. Mix well.
- 07
Remove mixture from fridge and roll into balls roughly the size of a large marble, pressing firmly as you shape each one.
- 08
Roll each ball immediately in the tropical coating, pressing gently so it sticks evenly on all sides.
- 09
Place on a lined tray and refrigerate for at least 1 hour until firm.
- 10
Store in an airtight container in the fridge for up to 10 days. Makes approximately 14–16 balls.
The science
Why it's good for you
Dried mango is a concentrated source of beta-carotene, the antioxidant precursor to vitamin A that supports immune function, eye health and skin integrity — and its natural sugars provide a fast-acting energy boost that the slow-release oats and chia seeds then extend into sustained fuel for hours. Lime zest and juice contribute vitamin C that enhances the absorption of plant-based iron from both the chia seeds and the oats — a natural nutritional pairing that makes this recipe more bioavailable than it appears. The chia and coconut coating adds a final layer of omega-3 fatty acids and medium-chain triglycerides from the desiccated coconut that are metabolized directly as energy rather than stored as fat. Toasted cashews inside add magnesium and heart-healthy monounsaturated fats while contributing a satisfying richness that balances the bright, fruity flavors beautifully. A snack that genuinely transports you to the tropics while fueling your body with serious nutrition.