Healthy Date Paste Recipe
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.I keep a jar of date paste in my fridge year-round, and this healthy date paste blend of Medjool dates, vanilla, and a pinch of salt is one of my favorite ways to sweeten food naturally. It is thick, caramel-like, and ready in just 5 minutes. I use it in everything from smoothies, oatmeal, cookies, and desserts. There is also a creamier version that can be used for spreading straight onto toast.
Date paste is one of those simple kitchen staples that can do far more than people expect. It works as a natural sweetener, a spread, and even a quick flavor booster. Gone are the days of using dates only for recipes like peanut butter date balls. When I am stocking my fridge with homemade basics, I always include a jar of date paste, and if you are trying to cut down on refined sugar, I recommend you do the same.
The first time I made date paste, I was making a concerted effort to cut back on refined sugar in a few recipes without giving up that rich sweetness. I was inspired by the rich flavor in a friend’s healthy no bake date bar recipe. After a little experimenting, I realized how much I loved having both versions of this paste on hand. One with water for baking and another with plant-based milk for spreading onto toast or swirling in yogurt. My boys love it so much that they spread it over crepes and sprinkle cinnamon sugar before rolling it up.
👩🏽🍳 Why I Love This Recipe
This easy date paste is one of my favorite kitchen shortcuts as a health coach and a mom of 3 boys with a sweet tooth. I love adding this to recipes when it requires sweetening, but I want a little more substance behind it. Medjool dates are naturally rich in fiber and minerals like potassium, and they blend into a smooth paste that has a richer flavor than plain sugar.
What makes this date paste so useful is how easy it is to adjust depending on how I plan to use it. For baking and recipe testing, I blend pitted dates with water. When I want something a little more indulgent, I use plant-based milk with vanilla and a pinch of salt, and blend it to a smooth paste.
A few years ago, I hosted some of the parents at my house for a fundraising meeting and laid out the usual snacks, tea, and coffee. I also placed a jar of date paste on the table and noticed the puzzled look I got from some of the parents when I stirred it into my latte. After explaining what it was, some of the other parents tried it and absolutely loved it. One mom even asked if anyone would judge her for spreading it on her cookie. Ha! No judgment here. If you have never tried making your own date paste before, I really suggest you start. You will be surprised how often you end up using it.
🥘 Ingredients
All I need are a few pantry staples for both versions of this date paste. This is everything I use to create a neutral paste or a creamier spreadable variety:
Pitted Medjool dates: These are the stars of the recipes and the reason for the rich flavor.
Water: When I am making date paste for baking or stirring it into recipes, water is my liquid of choice as it keeps the flavor neutral.
Plant-based milk: For a creamier spread, I swap the water for almond milk, cashew milk, or whatever unsweetened plant milk I have in the fridge. This creates a softer, richer texture.
Sea salt: Just a tiny pinch helps balance the sweetness of the dates and make the paste taste a little more rounded.
Vanilla extract: I add vanilla when I am making the spread version since it brings out the warm caramel notes in the dates.
🔪 How To Make
This date paste could not be any easier to make, and once I started, I stopped buying ready-made sweet spreads. This is how I do it:
Pit dates if needed: If the dates are not pitted, I remove all the seeds.
Add ingredients to the blender: Then I add everything to the blender or food processor, depending on which version I am making. I blend on high until smooth.
💭 Expert Tips
My #1 Secret Tip for this easy date paste recipe is to start with a smaller amount of liquid and only add more as needed. Dates can vary a lot in size, softness, and moisture, so the exact amount of water or plant milk you need may change from batch to batch. Starting thicker gives me more control over my desired consistency.
Other Tips To Keep In Mind:
- Soak if needed: If my dates are a little dry or I am using a regular blender or food processor, I soak them in hot water first. Softer dates blend faster and give me a smoother paste.
- Scrape the sides: Date paste loves clinging to the bowl of the processor or blender. I stop a few times to scrape everything down so there are so few chunks in my paste.
- Use soft dates: Medjool dates are my first choice as they are naturally sweet, sticky, and tender. Other varieties can work, but they likely need to be soaked, blended with a bit more liquid, and may yield a less sweet paste.
- Blend long enough: Even when the paste looks smooth at first glance, I let it run a little longer. That extra bit of time turned it from slightly textured into a silky spread that mixes much more easily into recipes.
📖 Variations
I make date paste in a few different ways depending on how I plan to use it, and each version is incredibly delicious in its own way:
Cinnamon swirl: I add 1/2 teaspoon ground cinnamon along with the vanilla for a spiced spread that tastes amazing on pancakes. I have even used it in vegan puff pastry for quick cinnamon rolls.
Chocolate date: When I want a spread similar to Nutella, I blend in 1 tablespoon of cocoa powder and an extra splash of plant-based milk. My boys love using this to spread over apple slices, but I have also caught them eating it straight from the jar.
Vanilla chai: I add 1 teaspoon cinnamon, 1/2 teaspoon cardamom and ground ginger, 1/4 teaspoon allspice, 1/8 teaspoon ground clove, and a tiny pinch of black pepper to the date paste for a warm spiced version. I love using this in my tea on cold days.
🍽 Serving Suggestions
If this is your first time making date paste, you may be unsure of where to start with it. Eating it from the jar is ok, but I suggest stirring it into a bowl of homemade vegan yogurt and topping it with some high protein granola. Or use it as a drizzle over your next batch of pancake tacos.
In my house, we all have our preferred ways of enjoying date paste. My kids love it mixed into high protein overnight oats, while my husband prefers using it to sweeten his healthy protein coffee smoothie. And as much as I enjoy it in my teas and lattes, recently I have been adding it to a healthy pumpkin smoothie for extra fall flavor.
🧊 Storing And ♨️ Reheating
Refrigeration: I keep date paste in an airtight jar or container in the fridge, where it keeps for up to 1 month with the best texture. This paste can last for up to 3 months if made with water, but after a while, it becomes dry around the edges.
Freezing: I freeze date paste in ice cube trays so I can thaw what I need. It keeps well in a sealed container for up to 1 year.
Reheating: Cold date paste firms up in the fridge, so if it looks too thick, I stir in a splash of warm water or plant-based milk until it loosens again. If frozen, I let the portions thaw in the fridge or at room temperature before using.
❓Recipe FAQs
Why does my date paste taste slightly bitter?
Dates themselves are usually very sweet, so bitterness could indicate that a few pieces of pit were left behind or the dates were a little old. I always double-check each date if I am removing the pits myself, since even a tiny shard can affect the flavor and texture. If the paste still tastes a little flat, a pinch of salt and a splash of vanilla should round it out nicely.
What is the best way to pit my own dates?
If I cannot find pitted dates, I just do it myself, and it is much easier than it looks. I use a small, sharp knife to slice one side of each date from top to bottom, then gently pull it open and remove the pit with my fingers or the tip of the knife. If the dates are a little dry or firm, I soak them first so they are easier to open.
How can I make date paste without a blender or food processor?
It takes a little more time and patience, but it can absolutely be done. I soak the pitted dates in hot water overnight to get them as soft as possible. I add them to a bowl with other ingredients and mash everything with a fork. Sometimes doing this in a flatter dish works better. The texture will not be quite as silky as a blender version, but if you keep mashing, eventually it turns into a soft, spreadable paste.
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Healthy Date Paste Recipe
I keep a jar of date paste in my fridge year-round, and this healthy date paste blend of Medjool dates, vanilla, and a pinch of salt is one of my favorite ways to sweeten food naturally. It is thick, caramel-like, and ready in just 5 minutes. I use it in everything from smoothies, oatmeal, cookies, and desserts. There is also a creamier version that can be used for spreading straight onto toast.
Servings: 8
Calories: 199kcal
Ingredients
For date paste on its own:
- 24 pitted Medjool dates , about 2 cups packed (a little over a pound, see notes)
- ¾- 1 1/4 cup almond/cashew/etc milk , start with 3/4 and add more to get the consistency you want
- dash sea salt
- 1 teaspoon vanilla extract
For date paste to use recipes:
- 24 pitted Medjool dates , about 2 cups packed (a little over a pound, see notes)
- ¾- 1 1/4 cup water , start with 3/4 and add more to get the consistency you want
Equipment
Instructions
For blender method:
- If using a regular blender, make sure to soak your dates in hot water for about 30 minutes before you make it so that they soften enough to get a smooth result.
- If using a high speed blender, put all ingredients inside and blend on high until smooth. You may need to stop and shake a little to get things moving but they will if you keep going.
For food processor method:
- Make sure your dates are soaked as mentioned above in order to get the smoothest results, then add everything into the food processor and blend until smooth. It will take longer with this method, but keep stopping and scraping down the sides.
For fork method:
- If you don’t have either a blender or a food processor, soak your dates in hot water overnight. This will ensure they are as soft as possible.
- Add the soaked dates with the other ingredients into a bowl and use a fork to mash and mix. Continue to do this until you get a smoothish consistency. It won’t be as creamy and smooth as using a blender but you will eventually get some date paste you can use.
Notes
- My #1 Secret Tip for this easy date paste recipe is to start with a smaller amount of liquid and only add more as needed. Dates can vary a lot in size, softness, and moisture, so the exact amount of water or plant milk you need may change from batch to batch. Starting thicker gives me more control over my desired consistency.
- Soak if needed: If my dates are a little dry or I am using a regular blender or food processor, I soak them in hot water first. Softer dates blend faster and give me a smoother paste.
- Scrape the sides: Date paste loves clinging to the bowl of the processor or blender. I stop a few times to scrape everything down so there are so few chunks in my paste.
- Use soft dates: Medjool dates are my first choice as they are naturally sweet, sticky, and tender. Other varieties can work, but they likely need to be soaked, blended with a bit more liquid, and may yield a less sweet paste.
- Blend long enough: Even when the paste looks smooth at first glance, I let it run a little longer. That extra bit of time turned it from slightly textured into a silky spread that mixes much more easily into recipes.
Nutrition
Calories: 199kcal | Carbohydrates: 53g | Protein: 1g | Sodium: 36mg | Potassium: 501mg | Fiber: 4g | Sugar: 47g | Vitamin A: 105IU | Calcium: 48mg | Iron: 0.6mg
Id like to keep some on hand for use in recipes. How long can you store the date paste for recipes? Will it get moldy? Does it need refrigeration?
Hi Cathy! Date paste stores really well — keep it in an airtight container in the refrigerator for up to 2 weeks, or freeze it for up to 3 months. In the fridge it won’t go moldy that quickly, but freezing is great if you want to keep a larger batch on hand. Hope that helps!