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overhead photo of date paste in mason jar

How to Make Date Paste

  • Author: Lindsay Cotter
  • Prep Time: 2 hours 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 2 hours 5 minutes
  • Yield: 1.5 to 2 cups (about 28-32 tbsp) 1x


Date paste is a delicious, all-natural sweetener made from nature’s candy – DATES. It’s whole30 approved, vegan and a paleo-friendly sugar substitute.


  • 12 ounces  (1216 Medjool dates), pitted
  • 12 cups purified water (enough to cover dates)


  1. Place dates in large bowl and cover completely with purified water. Soak dates for 2 hours or up to 2 days in fridge. For a quicker version you can use 1 cup boiling hot water.
  2. Once dates are softened, place dates and soaking water into high powered blender or food processor. NOTE – If you’d like the paste thicker, discard a few tbsp of the water.
  3. Process until very smooth, scraping down the sides as needed. The thinner the paste, the less sweet it is. To use it as a sugar substitute. I recommend smoothing it out similar to the texture of applesauce so it substitutes well in baking and in marinades. That being said, you can keep the date paste thick for sticky marinades and sauces.
  4. Store the date paste in an airtight container in the fridge for up to 4 weeks or freeze for up to a year. I store mine in glass container and use it when needed.


  • See blog post for recipe tips and substitutions!
  • 2/3 c date paste is about equal to 1/2 maple syrup or honey
  • Category: Condiments
  • Cuisine: American


  • Serving Size: 2 tbsp
  • Calories: 50
  • Sugar: 12 g
  • Sodium: 0.2 mg
  • Fat: 0 g
  • Saturated Fat:
  • Carbohydrates: 13.5 g
  • Fiber: 1.2 g
  • Protein: 0.3 g
  • Cholesterol:

Keywords: date paste, natural sweeteners, healthy sugar substitutes

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