You know those moments when inspiration strikes out of nowhere—and somehow, what you create turns out to be exactly what everyone needed? That’s how On-the-Fly Energy Balls were born. Steph Jackson and I were wrapping up a Healing Kitchen Show all about breast health when I turned to her and said, “Everyone loves a dessert—let’s whip up one more!” 

With no plan, just a table full of superfoods and a craving for something sweet and supportive, we rolled up our sleeves and created these nutrient-packed treats live, right on camera. They turned out so good, we had to share the recipe. And now, you can make them anytime your body (or your clients’) needs a fast, hormone-happy treat.

That’s how the vegan, grain free On-the-Fly Energy Balls were born. These little, keto friendly gems are portable, powerful, and packed with adaptogens, good fats, and minerals to help your body bounce back in those high-demand moments. This is the blood sugar friendly recipe you need whether you’re helping a client navigate burnout or you’re just trying to keep your own hormones humming.

And the best part? You can literally make them in minutes—no fancy equipment, no fuss.

What Are On-the-Fly Energy Balls Made Of?

These plant-powered bites are built from a base of almond butter and tahini, blended with nutrient-rich superfoods and a dash of sweetness to balance the flavors. To that, we added the deep purple antioxidant power of aronia powder and a splash of tart cherry concentrate. Coconut oil gives the mixture a silky texture and helps it firm up when chilled, and cordyceps mushroom powder lends an earthy, almost cocoa-like flavor. 

For a touch of minerals from the sea, spirulina and a dash of kelp powder add a those trace minerals. Hemp seeds sprinkle in some extra crunch, and the sweetness comes from your choice of stevia, erythritol, Lakanto, yacon syrup, or even a little strawberry powder if you’re in the mood for fruity flair. 

We finished them off with a gentle roll in shredded coconut or ground almonds for that perfect bite-sized finish. Each ingredient was chosen for taste, function, and full-body support.

How Do You Make On-the-Fly Energy Balls?

Making these couldn’t be easier. Just mix everything together in a bowl until smooth, get your hands in there to knead it into a dough, then roll it into bite-sized balls. Finish by coating them in dried coconut or ground almonds. That’s it!

No food processor. No baking. No clean-up mess. Just a bowl, a spoon, and your hands. You can pop them in the freezer to firm them up or eat them right away when you need a boost.

Looking for more recipes for boosting energy without caffeine?  Try this Cordyceps Chocolate Latte.

How Do You Customize This Recipe?

This recipe is meant to be your canvas. Feeling rundown? Add reishi or eleuthero  for adrenal support. Battling inflammation? Toss in ginger or turmeric. Fighting off a cold? Amp up the spirulina and kelp, or sprinkle in some elderberry powder.

You can also switch up the nut butter (try sunflower seed butter or cashew for a new flavor) and play with your coatings—hemp seeds, sesame seeds, or even freeze-dried berries all work beautifully.

Looking for more ways to customize your foods to fit your needs? Get our FREE Guide to Customize your Food Plan for Health and Longevity.

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, And Other Hormones?

These vegan, keto energy bites may be small, but they’re mighty when it comes to nutritional impact. Each bite is full of a powerful combo of healthy fats, protein, and adaptogenic herbs designed to stabilize blood sugar, nourish your hormones, and fuel your energy levels without the crash. Rich in antioxidants, minerals, and anti-inflammatory compounds, they support immune health, brain function, and a healthy gut microbiome—all while satisfying that sweet tooth with zero guilt. 

Almond Butter and Tahini 

Almond butter and tahini form the creamy, nutrient-rich base. Almond butter adds vitamin E, essential omega-6 and omega-3 fatty acids, plant sterols, and L-arginine—each known to support the heart, improve circulation, and reduce oxidative stress. 

Tahini, made from sesame seeds, is full of phenolic antioxidants like lignans. Lignans are not only antioxidant but anti-inflammatory and have been shown to help lower cholesterol, reduce muscle fatigue, and even increase the absorption of vitamin E. Tahini is also rich in calcium and B vitamins needed for adrenal and bone health as well as energy metabolism. 

Both almond butter and tahini provide magnesium and healthy fats which help to regulate blood sugar and supply the raw materials for healthy hormone production.

Cordyceps Mushrooms

Cordyceps mushroom powder, an adaptogen, enhances ATP production which makes it a favorite for managing fatigue or burnout. Its anti-inflammatory and antioxidant effects, paired with its traditional use for respiratory and kidney health, make it a well-rounded tonic for immunity, oxygen uptake, and hormonal balance. It’s even been shown to support blood sugar regulation and libido.

Coconut Oil

Coconut oil delivers quick-burning MCTs for fast energy without spiking glucose and contains lauric and myristic acids, known for their antimicrobial and gut-supportive properties. It also enhances the conversion of omega-3s from foods like hemp seeds, chia seeds, and walnuts into anti-inflammatory compounds, amplifying their effect.

Aronia Berry

Aronia berry powder is one of nature’s most antioxidant-dense superfoods, rich in anthocyanins and polyphenols that help reduce oxidative stress and inflammation, support cardiovascular health, and even assist in blood sugar regulation. It has a unique combination of anti-inflammatory and anti-cancer properties, plus support for liver and digestive health, making it a perfect hormone-friendly addition.

Tart Cherry

Tart cherry concentrate is rich in melatonin to help support healthy sleep cycles and hormone rhythm. It’s also rich in anthocyanins that help reduce inflammation and joint pain. Tart cherries support the heart, improve insulin sensitivity, and accelerate post-exercise recovery—making them ideal for those with chronic stress or active lifestyles.

Spirulina and Kelp

Spirulina and kelp powder are superfoods from the sea. Spirulina is a blue-green algae that is rich in highly bioavailable plant protein, chlorophyll, and phycocyanin—an antioxidant shown to reduce inflammation and oxidative stress. It's been studied for its ability to improve lipid profiles, regulate blood sugar, and support immune function. 

Kelp is a brown sea vegetable that is rich in minerals, especially iodine, essential for thyroid hormone production, and fucoidan, a unique compound known for its antioxidant, anti-cancer, and metabolism-boosting effects. 

Together, these support the body's detox pathways, hormone synthesis, and cellular health.

Hemp Seeds

Hemp seeds are tiny seeds that are a complete protein source. They are nutrient dense and are rich in omega-3 fatty acids and GLA (gamma-linolenic acid), magnesium, potassium, zinc, and antioxidants. They support cardiovascular function, reduce inflammation, and help regulate hormonal imbalances—especially those tied to PMS, menopause, and adrenal health. 

In every bite, you're delivering a targeted dose of functional nutrition designed to regulate blood sugar, protect the heart, balance mood and energy, and nourish the endocrine system from the ground up. These low-glycemic energy balls aren't just snacks—they're strategic tools in your hormone-balancing toolkit.

If you're looking for a quick, delicious snack that actually supports your health, these gluten free, vegan energy bites are a must-make. Created live during a Healing Kitchen Show, they're super easy to throw together, totally customizable, and perfect for busy days when you need sustained energy without the crash.

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

For more nutrient-packed, blood sugar-balancing recipes, check out The Healing Kitchen Show, available exclusively in the Empowered Self Care Lab! This recipe is featured in Episode: Gluten-Free, Dairy-Free Wraps for Healthy, Filling, and Satisfying Meals with Dr. Ritamarie.

Inside the lab, you'll find delicious, science-backed recipes, expert tips, and practical strategies to help you create nourishing, gut-friendly, and satisfying meals that support metabolic and overall health.

Join me in the Empowered Self-Care Lab, where we dive deep into functional nutrition and practical cooking techniques to support optimal health and hormone balance.