How to Make Date Paste: A Healthy Sweetener Alternative

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Date paste is a healthy natural alternative sweetener and an excellent substitute in baked goods. A perfect smoothie add-in for natural sweetness. 

sweetener made from medjool dates

Let’s talk about dates. What are they first if all? Dates are tree grown fruits found in the Middle East. These delectable fruits grow on date palm trees in clusters similar to grapes. They are distinctively sweet with a sticky squishy flesh and shiny wrinkly outer skin. 

a whole fresh medjool date

The taste is really good but can be a bit too sweet to eat in abundance in my opinion. You will often find recipes using them as a sweetener for that reason. Some people add a savory element to the dates just to cut the sweetness. But that sweetness is what makes them perfect for a sugar alternative. 

Now y’all know I’m in no way against sugar. I use it without shame. But there are times when I make a choice to limit processed sugar as much as possible. During those times, I rely on natural sweeteners like dates. 

Types of Dates

a package of medjool dates

There are several types of dates and to be honest, I’m not very versed in any of them. I do know however that I use the most commonly found date which is the Medjool date. Other varieties have different tastes and range in sweetness according to Harvest to Table

Sweets with Benefits

Dates are also really nutrient rich and fibrous. These tiny fruits are packed with vitamins that provide all sorts of benefits. Potassium, vitamin B6, iron, and magnesium are just a few of the many nutrients found in dates for a healthy diet. Dates have also been proven to fight inflammation and provide cell protection from antioxidants. (Source)

How to Make Date Paste

pitted medjool date

Making date paste couldn’t be easier. It requires dates, water, and a blender.

making date paste

First I remove the pits. Then cover them with hot water to soak for a few hours. Once they’ve softened, I pour everything into a blender and blend until smooth.  

Watch out for Bad Dates

rotten medjool date

No, not that kind, lol. I mean the dates that are dried out. The sugars are pretty much crusted over and crumbly. Be sure to toss those out. If you have more than a few in a container, I would suggest taking the whole container back for a replacement.


date paste

Storing the date paste in a glass jar with lid will keep in the fridge for a couple of weeks. 

date paste
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Date Paste

Print Recipe
Date paste is a healthy natural alternative sweetener and an excellent substitute in baked goods. A perfect smoothie add-in for natural sweetness.
Prep Time:10 mins
Soaking Time:2 hrs
Total Time:2 hrs 10 mins


  • 1 lb medjool dates pitted
  • 1 1/2 c hot water


  • Remove the pits from the dates. Place them in a bowl and cover them water. Let them soak for 2-4 hours. Add the dates and the soaking liquid to a blender. Blend until smooth.
  • Store the date paste in a glass jar with a lid. It will keep in the fridge for a couple of weeks.


Calories: 52kcal | Carbohydrates: 14g | Protein: 1g | Fat: 1g | Sodium: 1mg | Potassium: 132mg | Fiber: 1g | Sugar: 13g | Iron: 1mg
Course: Spread, Sweetener
Cuisine: American
Keyword: healthy, natural sweetener, sweetener, whole food
Servings: 24
Calories: 52kcal
Author: Ty

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