date paste

Date Paste (A Healthy Natural Sweetener)

I am (unapologetically) obsessed with date paste! It's a healthy and delicious sugar substitute and I love sweetening cakes, muffins and other healthy treats with date paste instead of refined sugar whenever possible.

Dates are full of antioxidants, vitamins, minerals, fiber, and provide a source of quick and convenient yet long lasting energy.

Cooking and baking with date paste is an easy way to quit refined sugar while still getting to satisfy a sweet tooth. All you need to make date paste are dates, a blender, and water.

Date paste is so versatile and can be used as a refined sugar substitute in desserts, sauces, condiments, marinades, spreads, jams, or just stirred into plain yogourt or smoothies to sweeten them up. Date paste has a slightly caramely taste, yet it’s neutral enough that it doesn’t overpower the other flavours in recipes.

How To Substitute Sugar For Date Paste

Date paste certainly isn’t a 1:1 swap for regular white sugar, so it’s helpful to follow recipes that have been tried and tested to ensure delicious results before you begin experimenting on your own with date paste.

Some of my favourite recipes to make using date paste are cakes, muffins, and lightly sweetened loafs because the water content in the date paste adds moistness to these types of baked goods.

I honestly prefer desserts that are sweetened with date paste as opposed to refined sugar because of the date paste's naturally caramel-y flavour. That, plus I can enjoy them more knowing they are more nutrient dense than their traditional sugary counterparts.

How Long Can You Keep Date Paste?

Date paste can be stored in the fridge in an airtight container for up to a couple of weeks. This date paste recipe can be scaled up or down as needed. I tend to make at least a double batch and then store it in the fridge so I always have plenty of date paste on hand so I can easily indulge my last minute cooking and baking whims.

How To Make Date Paste

My recipe for date paste couldn't be simpler. All you need are dates, a blender, water, and you're good to go!

Date Paste Recipe


1 cup of tightly packed pitted dates
1/2 cup boiling water


Soak the dates in boiling water for 20 minutes and then blend until smooth using a regular blender or immersion blender. Makes approximately 1 cup of date paste.

Date Paste Nutritional Info: