8+ Best Date Sweetened Desserts
I’m officially obsessed with date-sweetened desserts. They hit the sweet spot, deliver a little nutritional bonus, and don’t send blood sugar to the moon and back. Below are my go-to date-sweetened recipes—every single one tested in my kitchen and approved by my toughest critics: my family.
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Why sweeten desserts with dates?
Dates are a whole-food sweetener that provide fiber, minerals, and polyphenols, not just sugar. Their fiber slows glucose absorption, helping prevent the sharp blood sugar and insulin spikes often caused by refined sugar. Because they contain real nutrients, dates are also more filling than sweeteners made up of empty calories.
Studies have shown that when consumed dates actually are a low to moderate on the glycemic index compared to refined sugar (Source). They also were shown in some studies to not even raise blood sugar in diabetics (Source). Fiber really makes such a difference in slowing the absorption of glucose.
How do you sweeten desserts with dates?
Whole dates work best in no-bake desserts or anytime you want a naturally chewy texture, such as crusts, energy balls, bars, or simply stuffed dates.
Date paste is ideal when you’re looking to replace refined sugar in baked goods like brownies, muffins, and quick breads. Because date paste is more concentrated and contains fiber, it isn’t a 1:1 substitution. Most recipes only need about ½ cup of date paste compared to a full cup of refined sugar. In addition to sweetness, date paste adds moisture and acts as a natural binder.
Date syrup is best used when a pourable sweetener or caramel-like flavor is desired, such as in ice cream, crisps, dessert sauces, or on the savory spectrum with meat glazes and salads.
When choosing a date variety, Medjool dates are generally the best option. Their naturally high sweetness and soft texture make them easy to blend into smooth pastes and rich desserts.
Best Date Desserts
I’m so excited to share my favorite date sweetened desserts with you! I really haven’t found desserts sweetened with whole dates alone, or as nutritious as I’ve made my desserts. I’ve been working on these recipes and testing them out for months to get them just right. I love dates! They really are the perfect way to curb a sweet tooth. I like using whole dates and softening them to make a paste. They keep the fiber intact, compared to date syrup or date sugar. I’ve tried date sugar and it just would dry most baked goods out I found.
I also use tigernut mostly in my recipes for flour. I love tigernut flour! It’s not actually a nut, but a tuber(root vegetable). Tigernuts are from the Cyperus esculentus plant. The flour is made by grinding tigernuts and turning it into a fine powder. They are so nutritious! High in prebitoic fiber which is great for digestion, also helps to balance blood sugar because of it’s high fiber content. It also has magnesium, potassium, and iron. It’s actually a great option for baking because it has a naturally sweet flavor profile- almost nutty. It actually reminds me of almond flour but it’s nut free! You can get tigernut flour here.
*I did want to mention that tigernut flour can clump up sometimes. I like to really work the bag of tigernut flour with my hands before opening to help alleviate clumps. You can also sift it if you like or measure the amount you need into a separate bowl first and de-clump it with your hands. It isn’t a huge deal I’ve found but worth noting.
I do use some sprouted organic oats in the crisp instead of tigernut flour. I found that tigernut flour just didn’t work as well. I might keep testing it out, but for now the best alternative was to use oats.
I get my organic medjool dates from Costco- best deal by far! This is the brand. I’ve also used these dates too and they are great but not at Costco.
Also, for the chocolate chips in these baked goods I used Just Dates Organic Date Chocolate Chips. They are my fave! Just three whole foods ingredients- organic fair trade cacao, organic upcycled dates, organic fair trade cocoa butter. It really doesn’t get any better!
How To Use Whole Dates In Baking?
Now, you’re probably wondering how do I use whole dates in baking? I got you! So I found the best way to use whole dates is to soften them beforehand. I did try soaking them in very warm water, but found that to not be the best. Some of the natural sweetness of the dates is lost because of the soaking. I found steaming the dates to be the best option. When you steam dates, the natural sugar is kept inside the date and you get such a better flavor overall. It also helps to prevent excess water in your dates, which can really create issues when baking with them. You want your date paste to be thick, not water logged. Steaming also makes it so easy to blend dates, which is key! I can blend them with no liquid after steaming and get a thick date paste consistency which is ideal. Compared to soaking them in warm water which always requires lots of liquid to blend. Overall, steaming wins big time from flavor profile, to keeping the nutrients intact to blending.
You can use any type of steaming device you have. I just put a little water in the bottom and then add the dates on top and put the lid on. I turn the heat to medium high, put the lid on and wait for the water to start to boil. Once it starts to boil, I’ll turn the heat on low and let it simmer there for 10-15 minutes or until the dates have plumped up and are super soft. I’ve found 15 minutes is the sweet spot to really getting a perfectly soft date. Once they’re soft, then I add them to a food processor and blend them up until they turn into a date paste. It takes no time compared to if you didn’t steam them- I’m telling you, steaming them is the best!
Once you have your date paste, you’re ready to start baking! I like to make a big batch of date paste and leave it in my fridge whenever I want to make something. You can easily just heat it on low to make the date paste soft again.
If you don’t have a food processor you can try a blender but it’s will take a bit longer. I would use a smaller single serving size blender, over a large blender. This is the food processor I’ve had for years and love!
Best Date Sweetened Dessert Recipes
*All these recipes are gluten free and dairy free. I use coconut oil in them instead of butter. You could try subbing for butter or another oil, but just know I haven’t tested it that way.
Date Sweetened Chocolate Chip Cookies
I tested and tested these, but it was worth it because the final recipe is so good! My kids devour these and adding a little flaky sea salt on top takes them to the next level. I love knowing that I’m giving my kids a whole foods dessert!
Wet
- ½ cup thick date paste
- ⅓ cup melted refined coconut oil
- 1 egg
- 1 tsp vanilla
Dry
- ⅔ cup tigernut flour
- ¼ tsp baking soda
- ¼ tsp sea salt
Fold in
- ⅓ –½ cup chocolate chips
Make sure your date paste is soft to be able to blend in with the rest of the ingredients. I like to heat my coconut oil right beforehand so it helps to incorporate easily into the dates and helps soften it more.
I use a wire whisk to blend the date paste and coconut oil, egg and 1 tsp of vanilla together in a bowl. If you find you have a hard time mixing the date paste into the other wet ingredients, you can always add the melted coconut oil and date paste together in a blender or food processor to break it up more and see if that helps.
Mix the dry ingredients together in a separate bowl and then add wet ingredients to the dry.
Fold in the chocolate chips.
Put dough in the fridge for 30- 45 minutes to help add a bit more structure.
Turn the oven on and set temp to 350.
When they’re ready to bake, take them out and use a cookie scoop and scoop them onto some unbleached parchment paper. I use a small cookie scoop that’s 1 Tablespoon in size.
Then bake for 10-12 minutes. I found 12 minutes is best for my oven. You don’t want to overbake.
Let them rest on the pan for 15-20 minutes until they are firmer.
I add some flaky sea salt right after taking them out of the oven too.
Date Sweetened Brownie Recipe
These are SO good! I also tested this recipe so many times but finally found one that worked! They are fudgy, rich and absolutely delicious! My hub’s who is not into sweets, went back for seconds and said, these are really good! My kids also were huge fans. Did I mention they have sweet potatoes in them?!
Wet
- ¾ cup thick date paste
- ½ cup melted coconut oil
- 1/2 cup mashed cooked sweet potato this was the key addition for fudginess
- 2 tbsp full-fat coconut milk
- 2 eggs +1 egg yolk
- 1 tsp vanilla
Dry
- ½ cup tigernut flour
- ½ cup unsweetened cacao or cocoa powder
- ½ baking soda
- ½ tsp sea salt
Fold in
- ⅓ –½ cup chocolate chips
Add softened date paste, coconut oil, and sweet potato to a food processor or blender.
Blend until smooth.
Pour into a bowl and add the coconut milk, eggs + egg yolk and vanilla.
In a separate bowl add the tigernut flour, cacao powder, baking soda and sea salt.
Stir together dry ingredients then add the wet ingredients to the dry ingredients. Mix together until just combined.
Pour into an 8×8 dish with unbleached parchment paper.
Bake at 350 for 20-25 minutes. I found 25 was perfect for me. You don’t want to over bake. You want the edges set and the middle might still be a little gooey but it will set. You don’t want toothpick coated in batter when testing, but some crumbs is fine.
Let them set for 20 minutes before cutting. You can also stick them in the fridge which helps to speed up the cooling process.
Date Sweetened Apple Snack Cake
This recipe is another winner! It’s the perfect mix of warm spices and apples. The coziest dessert with some raw milk ice cream or by itself as a warm snack cake. Truthfully, my kids just like it straight out of the fridge! They couldn’t get enough of it. My daughter said, “Ok, Mom- This is so good!” Just what I like to hear.
Wet
- ¾ cup thick date paste
- ⅓ cup melted coconut oil
- 2 eggs
- 1 tsp vanilla
- Fruit
- 1 ½ cups shredded apples Honeycrisp or Fuji work best
Dry
- 3/4 cup tigernut flour
- ½ tsp baking soda
- ½ tsp cinnamon
- ¼ tsp fine sea salt
Shred the apples first. Shredding is key here. It really gives the snack cake more moisture. I tried just dicing and it makes a difference!
Once you shred them, then add the softened date paste, and melted coconut oil together. I like to use a food processor but you can use a whisk too.
Then add the eggs and vanilla.
Pour the wet mixture into a bowl and add the shredded apples.
Then add the dry ingredients together.
Now, add the wet ingredients to the dry and mix until combined.
Pour into a parchment lined 8×8 baking dish.
Bake at 350 for 40-45 minutes. I found mine was more like 45 minutes. You want it to be set on the edges, and slightly browned but that’s it. Don’t overbake. The center should be clean when you insert a toothpick.
Let them set for 20 minutes before cutting.
Date Sweetened Blondie
These are made with white sweet potato and feel like a chocolate chip cookie but in bar form. Filled with nutrients and tons of moisture!
Wet
- ¾ cup mashed white sweet potato
- ½ cup thick date paste
- ⅓ cup melted coconut oil
- 2 eggs
- 1 tsp vanilla
Dry
- ½ cup tigernut flour
- ¼ tsp fine sea salt
Add all the wet ingredients together in a food processor or blender and blend until smooth.
Then add the dry ingredients to the food processor or blender.
Once smooth, fold in the chocolate chips.
Bake at 350 for 22-26 minutes. Edges should look set and center should be set but still soft. Let them cool before slicing.
Date Sweetened Pumpkin Bars
This is another family fave! My hubs and kids all went back for seconds on these too. I love that they are loaded with pumpkin. A crowd pleaser for sure!
Wet
- 1 cup pumpkin purée
- ½ cup thick date paste
- ⅓ cup + 1 tbsp melted coconut oil
- 2 eggs
- 1 tsp vanilla
Dry
- ⅔ cup tigernut flour
- 1½ tsp pumpkin pie spice
- ½ tsp cinnamon
- ½ tsp baking soda
- ¼ tsp sea salt
Add the date paste and pumpkin puree to a food processor or blender.
Blend until combined.
Then add the coconut oil.
Next add the eggs and vanilla.
Add all the dry the ingredients together.
Then pour the wet ingredients into the dry ingredients.
Mix until combined.
Pour into an 8×8 parchment lined baking dish.
Bake at 350 for 40-50 minutes. I found mine were good at 50 minutes.
Let them set on the counter for 30 minutes or pop them in fridge for faster cooling.
Date Sweetened Pumpkin Bread
My kids devoured this as well and asked when I was making it again. A pumpkin bread that you can feel good about eating.
Wet
- 1 cup pumpkin purée
- ¾ cup thick date paste
- ⅓ cup + 1 tbsp melted coconut oil
- 3 eggs
- 1 tsp vanilla
Dry
- ¾ cup + 2 tbsp tigernut flour
- 1½ tsp pumpkin pie spice
- ½ tsp cinnamon
- ½ tsp baking soda
- ¼ tsp fine sea salt
Add the pumpkin, date paste, coconut oil to a blender or food processor. Blend until combined.
Add the eggs and vanilla.
Mix the dry ingredients together.
Add the wet to the dry ingredients. Mix until combined.
Pour into a parchment lined loaf pan.
Bake at 325 for 45-60 minutes- until the center is set. The top can get a little brown, you could always tent it if you like, but I don’t. I just cut off the sides where it gets a bit darker.
Let cool before slicing.
Date Sweetened Birthday Cake Protein Balls
These were a huge hit with my kid. I may have added some dye free sprinkles to them to really make the feel like a birthday cake, but you don’t have to.
- 1 cup softened dates I steam them and blend them a bit to form a date paste first
- ¾ cup tigernut flour
- ½ cup vanilla protein powder use whatever you like
- 2 TBLS Coconut Butter
- 1 tsp. Vanilla extract
- Pinch of Sea Salt
- Optional- dye free sprinkles https://amzn.to/4alsazV
Add all ingredients to a food processor except the sprinkles. (If you don’t have a food processor you will want to make sure you are working with a soft date paste and just combine ingredients in a bowl).
Blend until a ball forms.
Then scoop out into a bowl and add some sprinkles.
Roll into balls and place in fridge to enjoy!
Date Sweetened Apple Crisp
The combination of the warm apples with the spices and dates are so good. Pair it with some raw milk ice cream or whipped cream and you have a match made.
Apple Filling
- 6 cups apples peeled and thinly sliced (Honeycrisp or Fuji)
- ⅓ cup thick date paste
- 1 tsp cinnamon
- 1 tbsp lemon juice
- 1 tsp vanilla
- Pinch sea salt
Oat Crumble Topping
- 2 cups rolled oats- 1 cup ground up a bit and 1 cup just left as oats
- ½ cup melted coconut oil
- 6 TBLS date paste
- Pinch sea salt
- 1 tsp cinnamon
Grease a 9×13 pan with coconut oil.
Cut the apples into thin slices.
Add the apples, along with the other wet ingredients into a saucepan.
Turn the heat on medium/low and saute the ingredients until the date paste melts slightly and evenly is coating the apple mixture.
Pour the apple mixture into the pan.
Now mix the coconut oil and date paste together in a food processor, blender or bowl. It won’t fully mix but just let it incorporate somewhat. This helps the date crumble not burn when you bake it- the coconut oil coats the date mixture.
Next, add the oats, sea salt and cinnamon to the date paste and coconut oil.
Pulse in a food processor just until blended, or combine in a bowl. Don’t use a blender because you don’t want to break up the oats too much.
Sprinkle crumble mixture on top of the apples, press slightly into apples.
Bake at 325 for 35-45 minutes. I found mine was good at 40 minutes. Check to see if apples are done.
Let cool for 15- 20 minutes before serving.
Conclusion: Are date desserts healthier?
Yes, date-sweetened desserts are generally healthier than desserts made with refined sugar. While maple syrup and honey can be good natural sweeteners, they lack the fiber found in whole dates or date paste. That fiber helps slow glucose absorption, which can lead to a more balanced blood sugar response.
Have a favorite date sweetened dessert? Share it below!
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