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Date Paste (A Healthier Refined Sugar Substitute)

Date puree in a glass mason jar with a spoon.

I am (unapologetically) obsessed with date paste. It’s a healthy and delicious sugar substitute and I love using it to sweeten cakes, muffins and other healthy treats 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 it 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. It has a slightly caramely taste, yet it’s neutral enough that it doesn’t overpower the other flavours in recipes.

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

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

I honestly prefer desserts that are naturally sweetened as opposed to desserts made with refined sugar, and I love the naturally caramel-y flavour of the dates. That, plus I can enjoy these treats more, knowing they are more nutrient dense than their traditional sugary counterparts.

You can store this in the fridge in an airtight container for up to a couple of weeks. This 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 on hand so I can easily indulge my last minute cooking and baking whims.

A glass jar of date paste on a linen napkin.
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5 from 3 votes

Date Paste

Date paste can be used as a healthy natural sweetener in desserts, muffins, and all sorts of other treats.
Course Dessert
Cuisine American
Keyword healthy, sugar substitute
Prep Time 25 minutes
Total Time 25 minutes
Servings 16
Calories 31kcal
Author A Sweet Alternative

Ingredients

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

Instructions

  • 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.

Nutrition

Serving: 1tablespoon | Calories: 31kcal

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