What can I make with date paste?

So much! Use it in baked goods like muffins, breads, and cookies. Stir it into coffee or smoothies, mix into salad dressings, or spread it on toast. It also works beautifully in no-bake snacks like energy bites and oat bars.

What is the difference between date puree and date paste?

They’re similar but not quite the same. Date puree is typically thinner, made with more water and often strained for a smoother texture. Date paste is thicker, heartier, and includes all the fiber and pulp—perfect for baking or spreading.

Is date paste healthier than sugar?

Yes! This date paste recipe keeps the whole fruit intact, meaning it’s full of fiber, antioxidants, and minerals like potassium and magnesium. It has a lower glycemic index than white sugar, so it won’t spike your blood sugar as quickly.

How much date paste equals one date?

Roughly 1 tablespoon of date paste equals one Medjool date. So if a recipe calls for 4 dates, just use 4 tablespoons of paste.

Slice the date lengthwise with a small knife and pull out the pit—it’s sticky, but easy. Or just buy pitted dates to save time.

You can, but they’ll need a longer soak—20 to 30 minutes in boiling water—to get soft enough for blending.

Date Paste Recipe – Easy & Healthy Natural Sweetener

Name: Date Paste Recipe – How to Make and Use This Healthy Natural Sweetener
Prep time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 12 oz. pitted Medjool dates (approx. 18–20 dates); 4 cups boiling water (for soaking); 1–1.5 cups reserved soaking water (for blending)

Description

A creamy, naturally sweet date paste recipe that’s vegan, Whole30, and Paleo-approved. Made with just two ingredients in 20 minutes.

Ingredients

Scale

12 oz. pitted Medjool dates (approx. 18–20 dates)

4 cups boiling water (for soaking)

1–1.5 cups reserved soaking water (for blending)

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Instructions

1. Simmer 4 cups of water and pour over the pitted dates in a large heat-safe bowl.

2. Let the dates soak for 10 minutes.

3. Drain the dates, reserving 1.5 cups of soaking water.

4. Add soaked dates and 1 cup of reserved water to a high-speed blender.

5. Blend until smooth, scraping sides as needed.

6. Add more water to reach your desired consistency.

7. Transfer to clean, airtight containers for storage.

Notes

Store in the fridge up to 3 months, or freeze in small batches.

Add a splash of vanilla or pinch of salt for flavor.

Use in baked goods, smoothies, coffee, sauces, or snacks.

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Dessert
Method: Blending
Cuisine: American

Nutrition

Serving Size: 1 tablespoon
Calories: 29
Sugar: 6.4g
Sodium: 0mg
Fat: 0g
Saturated Fat: 0g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 7.8g
Fiber: 0.8g
Protein: 0.2g
Cholesterol: 0mg