These healthy rum balls are fudgy and flavorful with no cream, condensed milk, or added sugar. Plus, with just enough rum to feel like a decadent treat or as after dinner healthy snacks!

I love to keep some of these rum balls on hand along with other bite-sized treats like thumbprint cookies, coconut protein balls, and chocolate coconut balls!

Healthy Rum Balls

In my household, it’s practically a rule that there must ALWAYS be snacks on hand – ready to feel hungry husbands, kids… and me!

I always have treats like coconut oil fudge in the freezer and snacks like peanut butter protein balls, almond joy protein balls, or these slightly grown-up healthy rum balls in the fridge!

Until today, if you asked my boys what are their most vivid Christmas memories besides a psychic Santa at the mall (thanks to a Bluetooth ear piece) and going on a West Coast Express Santa train downtown to drink free hot chocolate and juice at daddy’s work, they would have said “Mom listening to Frank Sinatra non-stop”. And they would have also added immediately “She listens to him all year round!!!”.

Every July Adam asks me “Mommy, why are you listening to Christmas music in summer?”. Well, what can I do?! Frank really turns me on like nobody else when it comes to cooking. Sorry, Alex. And he is not just Christmas music. He is THE genius, Frank Sinatra!

Healthy Rum Ball ingredients in food processor

Starting today, though, their answer would have been “Listening to Frank Sinatra and looking happy after a few rum balls”. Yep, I’m making healthy rum balls and sharing a few with parents before the hockey game, and sending Adam for a sleepover with some. For the mom, obviously. To survive two 5-year-olds’ sleepovers Katie needs about 10 rum balls. Right, Katie!? She simply needs more balls in her household because I am drowning in balls of all kinds here.

I’m appropriate and proper. I promise. That is why Alex married me. I’m his dream wife.

Bottle of Rum

These healthy rum balls remind me vividly of not so healthy brandy candy. You know those half moon shape chocolates filled with brandy?! I loved them!!! Until about 5 years ago I would buy them every Christmas.

It’s the same with lots of the classic holiday treats, if I’m honest. However, slowly but surely, I’ve been finding ways to replace all my ‘bad habits’ with just as delicious healthier versions – like gluten free shortbread cookies, healthy chocolate cake, carrot cake (or even GF almond flour carrot cake), pumpkin pie, and strawberry cheesecake bars!

I told you this story before but I will again. When I used to go to university I would study the first half of December for finals and eat brandy candy all day long. I didn’t eat anything else. I would eat this candy and go for a smoke. Back then we used to live in Calgary and just bought a huge house. It was just me and Alex.

Alex was at work because obviously somebody had to pay the mortgage. And I was studying. So, one of the bedrooms was my office with a desk facing a wall and a window facing another huge house. Totally depressing situation. No wonder I never want to study ever again after doing this for 6 years haha.

Container of medjool dates

So, these healthy rum balls totally remind me of my early twenties. Just without a cigarette and so much better than brandy candy, of course. Made with toasted nuts, dates, cacao powder, rum, spices, oats and chia seeds. Let’s quickly go over the best ingredients to use because I’m sure you’ve got rum balls to roll and I’ve got a hockey game to go to.

Be sure to check out these other healthy cookies for Christmas before you go, though!

Dates: Pretty please use Medjool dates like Natural Delights. They are meaty, soft, and moist. They mash and blend well yielding tender soft healthy chocolate rum balls.

Rum: We have this amazing family in Mexico that are our friends. In summer, they gifted us with a bottle of Ron Zacapa rum. I have heard it is one of the best. Do you know this rum? Since we do not drink hard liquor often, Zacapa worked like a charm for rum balls. And it is healthy, right?!

I used to love rum and coke in my “previous life”. These Holidays I’m thinking what if I buy one of those natural cokes and try it with rum. What do you think? Have you tried that? Any dark or even spiced dark rum would work great.

Toasted nuts on skillet

Nuts: The good news is you can use either pecans, almonds or walnuts. I used a mixture of three because that is what I had. Also nuts have to be toasted. Long time ago I came to a conclusion that nuts taste much better in any recipe if toasted. Just quickly in a skillet. There is a rumour on a street that they lose some of their nutrition but I don’t care.

I love my nuts toasted. And balls with rum. The end.

That’s it. Enjoy these healthy rum balls and be careful while driving. I swear, two balls and I was a bit dizzy for a bit. Perfect for an afternoon snack at the office, if you ask me. Watch out, Alex’s bosses. I know you are reading.:)

Looking for more spice treats? Try my healthy snickerdoodles and healthy gingerbread loaf, or if you need chocolate my healthy fudge.

Healthy Rum Balls

More Healthy Grab n’ Go Desserts

I also have all kinds of healthy snacks for after dinner and muffin and quick bread recipes too!

healthy rum balls

Healthy Rum Balls

Healthy rum balls recipe with toasted nuts, dates, cacao powder, rum, spices, oats and chia seeds. THE BEST healthy chocolate rum balls!
5 from 2 votes
Servings 26 rum balls
Calories 109
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes


Dry Ingredients:

Wet Ingredients:



  • Add nuts to a non-stick ceramic skillet and cook on medium heat for about 4 minutes or until fragrant, stirring occasionally. Transfer to a food processor with remaining Dry Ingredients and process until small crumbs form. Do not overprocess, especially softer nuts like pecans, otherwise nut butter will start forming.
  • Add Wet Ingredients and process for a few more seconds just until well combined. Place bowl of a food processor in a freezer for about 30 minutes.
  • In a large Ziplock bag or on a large dinner plate, add cacao powder. Form golf size balls and coat/roll in cacao powder.


  • Store: Refrigerate in a glass airtight container for up to a week.
  • Freeze: For a few months in an airtight container or freezer bag.


Serving: 1ball | Calories: 109kcal | Carbohydrates: 11g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Sodium: 25mg | Fiber: 2g | Sugar: 6g
Course: Desssert
Cuisine: American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. I’ve just discovered your website and love your recipes…haven’t tried any yet but will after grocery shopping.

    Just wondering lf I could use rum flavoring + what other liquid in the rum ball recipe? I will be sharing with my 86-year-old mother and can’t take the chance of her falling down if she eats too many.


  2. 5 stars
    These are great. I made them nut-free using Nutiva’s Superseed Blend instead of the nuts and they turned out great. I just processed the oats before adding everything else. Super simple!

  3. I’m glad you found a use to that rum! hahaha i will definitely try to make this, although after my pancake catastrophe I’m not sure i can pull it off.
    P.S. you should definitely try whatever is left of that rum with some coke, and if it is too sweet add some club soda, I think it is something you might like.

    1. LOL just don’t show this recipe to your dad haha. We will sip on it with ice at special occasions. I think I’m past the stage when I can handle coke. I bought zevia to drink with this rum, which is natural one, and couldn’t just stomach it. We will offer it to guests and drink on Christmas remembering your family, my dear! xoxo

  4. These are heavenly, and healthier than traditional balls, but not sure I would call 106 calories per ball “healthy”. LOL!

    1. Totally healthy. Not all calories are not created equal. 106 calories in pop are empty and unhealthy, 106 calories in a ball full of fiber, healthy fats and complex carbs, not to mention vitamins is absolutely healthy. It is not calories you should be afraid of but rather added sugar, refined food ingredients. We shouldn’t count calories if we eat healthy. Just eat real food of good quality and you will be full before you know it.

  5. Medjool Dates! This is why I need you in my life, Olena! I can cook anything that comes to me already in a recipe, but I have no imagination at all! I am making your version, gratefully, this year for Christmas! Out with my old Vanilla wafer recipe, and in your much better version!

    I get that you are a Frank Sinatra fan, year round. Personally, I go for Bing Crosby! Another old time crooner. While he has great Christmas music, I am in love with everything!

    Most importantly, thanks for getting me out of the rut my years old rum ball recipe held over me. I am so excited for a much better option!

    1. πŸ™‚ You are very welcome. Well, everyone has their own strengths and weaknesses. If I could only create and write every day for half a day in a quiet and peace, I would call it a dream life. Reality is I get way creative time because of reality haha. I have so many ideas but they all need testing which means time. But that’s OK.:) Enjoy this Holiday season!

      1. You are Mom! Just that that is exhausting, especially with the demands of your boys hockey schedules. And no matter what others might think, being at home and working is actually MORE complicated than everyone (including mom) leaving for the day, when the house stays the way it is left all day. Your job is physical! Cooking, cleaning, tasting, photographing, and somehow, because you are there all day, it’s naturally expected that the normal household duties will be kept up too. I am just afraid that eventually something is going to have to give. Most working people take a full vacation from their job and you really didn’t even do that when you hit the sandy beaches! I feel concern. You are no longer a blog That I read, I feel I know you through your family stories and the history that you shared. So please, consider taking a vacation for the busiest, most stressful time of year. Your followers are loyal! They will be right here when you return!

        1. I will be fine. Now I’m concerned about you being concerned haha. I had a few deadlines for projects I couldn’t ignore but I’m gonna slow down with work as of Friday and with kids duties as of next week. It is just crazy because of the holidays activities.
          I actually had a very relaxing sandy beach vacation with Alex. I didn’t work at all. Didn’t even post anything on social media.
          You nailed my job description working from home is tough. In a way. I’m slowly training everyone to do more. But I can’t imagine going to work for someone else in an office. Yuk. Plus I love my home. I love my blog and all of you girls for being so loyal and generous and healthy. Don’t worry about me. I needed to complain haha. Big hug!!!

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