How to Make Date Paste: An All-Natural, “Alternative” Sweetener

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Date Paste is hands-down my favorite processed sugar substitution.

I love it because dates are a “whole food” option. This means that date paste comes “packaged” with all the original fiber and nutrients that dates were intended to come with…unlike white sugar.

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Not only that, but the included fiber also helps your body to process the date sugars so that they don’t absorb into your bloodstream super fast and spike your blood sugar…the way non-whole food sugars do.

And yes, that even includes things like maple syrup, sucanat, and honey. They will all spike your blood sugar just as much as white sugar or even high-fructose corn syrup does.

Date paste doesn’t substitute well in every recipe, but when you use it, start with a one-for-one substitution for another sugar. It tends to do best in soft baked goods, because the extra moisture from the Date Paste will prevent your recipe from getting crispy. If you’ve ever experimented with subbing honey or maple syrup for granulated sugar, then you’re already familiar with this type of texture change.

I particularly like using Date Paste in my Mug Cake recipes (like this Ginger Peach Mug Cake), and my Brownie Batter Dip (recipe coming soon). Both recipes really hit the spot when my sweet tooth is yelling at me, but these let me satisfy the craving guilt-free.

In fact, sometimes I will even let me kids eat these recipes for breakfast!


And speaking of breakfast, it’s also a super nutritious option to add to your morning oatmeal. (Not your coffee though…trust me on that one., because it doesn’t dissolve. Nothing is perfect.)

Date Paste

Date Paste is an easy-to-make, nutritious sweetener. It can be used successfully as a "whole food" alternative to more processed sugars in many different recipes.
Cook Time 5 mins
Course Condiment


  • 1 Quart (4 cup) Mason Jar
  • Stick Blender*


  • 4 cups Dates
  • 2 cups Hot Water


  • Fill the 1-Quart Mason Jar with dates. Check each one as you put it in to make sure there's no pits…they'll get stuck to your mixing blade later. No need to pack them in, just fill to the top.
  • Pour up to 2-cups of Hot Water over the dates and into Mason Jar. Make sure you do not go past the "shoulder" of the jar.
  • Using a stick blender*, gently start pureeing the dates and water. It may seem like it's not going to blend at first, but keep gently mashing down until you work your way to the bottom of the jar.
  • Continue working the stick blender carefully up and down the jar until the dates are evenly pureed. You'll think it's too watery at first, but within 2-3 minutes it will be about the color and consistency of apple butter.
  • Your date paste is ready! You can use it immediately, or store the Mason Jar in the fridge or freezer until needed.


*If you don’t have a stick blender, you can also use a food processor. (But a stick blender is a worthy and relatively inexpensive investment, and I highly recommend it for recipes where you don’t feel like getting out the more heavy duty appliances.)
If using a food processor, just dump the dates and water into the food processor and puree. 

(Please spread the word on social media! Thank you!)

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