Coconut rough bliss balls

If you come and chat to me on The Tolerant Table Facebook page on occasion you will have noticed how often I share recipes from the lovely Bianca of Wholefood Simply fame. She really is one clever lady! I make so many of her treats because they’re quick, they use nourishing ingredients and one recipe or another will suit a variety of intolerances. What’s not to like?

It was one such delicious treat I had in mind for a wonderful Uni friend who gave me much support in preparation for a recent exam. I honestly feel like this semester has been sent to test me. There isn’t a week where we don’t have an assignment or five due along with the odd exam thrown in for good measure. We’re precisely half way through and I already feel like I’ve been hit by a bus (cue the adrenal herbs!). Assignment deadlines, while somewhat stressful, are something I can manage with ease and actually enjoy but because we had so many due I fell behind in exam prep. That is massive cause for concern for me because exams are truly not my thing. I seem to check everything I know at the door on the way in and pick it up as I exit, which is incredibly frustrating. However, thanks to this fabulous woman and the sharing of her prep-notes, I got through it just fine. Bless her.

So, I had intended to make a gift of these luscious Wholefood Simply 4 Ingredient No Blend Bliss Balls for her but my pantry ingredients were lacking because I was in deadline hell and hadn’t gone shopping. I did find sunflower seed butter, coconut syrup, raw cacao and a small amount of desiccated coconut and so the coconut rough bliss ball recipe was born! They really do taste like a coconut rough…. assuming they haven’t changed since my childhood…. just a few years ago *coughs*

You can see by the ingredients that the recipe is gluten, grain, wheat, dairy, egg, soy and nut free. As each bliss ball only contains a small amount of desiccated coconut they can also be considered low fodmap. However in saying that, there is no data to date on whether coconut syrup is low fodmap but again it is a small amount per bliss ball so I don’t think it’s any cause for concern. Although just stick to two to be sure! The recipe is not histamine friendly due to the sunflower seeds and cacao so I have since trialled a similar version changing out those ingredients and I’ll post that version soon too.

Big thank you must be given to Wholefood Simply for the inspiration and ongoing wholesome recipes! If you’re yet to visit this spectacular blog go forth and seek it out ❤️

Coconut rough bliss balls
Makes 10-12 bliss balls

This recipe takes about 10 minutes from mixing to cleaning the kitchen. Whilst I think they taste best after being refrigerated for a while, you can eat them straight away too. I may have done that….


Coconut rough bliss balls  Coconut rough bliss balls


  1. Place the coconut syrup, sunflower seed butter and cacao in a bowl and mix until thoroughly combined.
  2. Add the coconut and mix well so it is completely incorporated into the chocolate mix
  3. Roll the mixture into small balls and place in the fridge for an hour to firm up

A quick note on coconut: When buying desiccated coconut if it’s not from brands like Honest to Goodness or Loving Earth just have a look at the ingredients panel as many brands add in preservative 223, which is a sulphite that can cause a little havoc in those with intolerances. We don’t want that!


  1. Looks great! I’ll give it a go.

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