• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

MJ and Hungryman

  • About
  • Blog
  • Feeding tips
  • Recipes
  • Resources
menu icon
go to homepage
  • Baby Led Weaning
  • Recipes
  • Feeding tips
  • Resources
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Baby Led Weaning
    • Recipes
    • Feeding tips
    • Resources
    • About
    • Contact
    • Facebook
    • Instagram
    • Pinterest
  • ×

    MJ & Hungryman » Baby/Kid-Friendly Recipes

    Homemade 2 Ingredient Date Syrup

    By Min On May 16, 2022

    This post may contain affiliate links. Please see our disclosure policy for more details.

    Share or Save It for Later!

    Jump to Recipe
    A three image collage with close up shot of date syrup, soaked dates, and serving suggestions.

    This homemade date syrup couldn't be easier to make! It's a great alternative to refined sugar that you can add to just about any of your favorite recipes, like yogurt, oatmeal, smoothies, and dips.

    a close up shot of date syrup in a glass jar.
    Jump to:
    • Reasons to love this date syrup
    • Ingredients
    • Step-by-Step Instructions
    • Equipment
    • Tips for Success
    • Serving Suggestions
    • Storage Suggestions
    • Frequently Asked Questions
    • Enjoy Date Syrup in
    • 2 Ingredient Date Syrup

    Reasons to love this date syrup

    • So easy to make! While there are recipes for date syrup that involve boiling and straining the dates out, utilizing only the retained liquid, I like to use the whole fruit. Not only does it cut down on prep time significantly but the fiber and nutrients are also retained.
    • Dates are a good source of so many vitamins and minerals, including calcium, iron, potassium, magnesium, as well as fiber and antioxidants.
    • It's the perfect natural sweetener! As a registered dietitian specializing in infant and toddler nutrition, I recommend holding off on added sugar until 2 years of age. While dates do contain sugar, it is a natural type found in the fruit. It's a great alternative to maple syrup, honey, or sugar.
    • Incredibly delicious! A caramel-icious syrup that you can add to just about anything!

    Try this Banana Date Bread!

    Ingredients

    • Dates- Be sure to use Medjool dates as they are much stickier than the other kinds. If they aren't pitted, do that first.
    • Cinnamon - I like to add for its flavor and additional nutritional boost. It is loaded with antioxidants and is most known for its blood sugar lowering benefit. Look for ceylon cinnamon. You can leave it out if you wish.

    Step-by-Step Instructions

    A two image collage with soaked dates on left and blended on the right.
    1. Place dates in a bowl and cover with hot water. Let soak for at least 30 minutes until soft and mushy. Be sure to save the water!
    2. Add dates to a powerful blender and blend, slowly adding in the water you soaked them in. Continue adding water until you achieve desired consistency.

    Equipment

    It help to use a high-powered food processor/blender. I've had my Vitamix for 7+ years and it's worth every penny! I use it to make all my blender muffins, dips/sauces, smoothies, veggie nuggets, pancakes...it's hands down my number one workhorse.

    If you don't have a high-speed blender, you will most likely end up with pieces of skin, which are fine to eat, but then your sauce won't be smooth.

    What you can do is strain using a colander, pressing out as much liquid as possible. This is also what I do to make my low sodium teriyaki sauce.

    Tips for Success

    • Use high-quality dates! They can be a bit price-y, but it's well worth it since dates are the only ingredient (if you're not using cinnamon). I like to purchase in bulk from Costco and store in the freezer.
    • Soak in extra hot water so that the dates will be nice and soft, resulting in a smoother syrup.
    • You have full control over the desired consistency. The thicker you want the date syrup, the less water you should add, and vice versa. I like my consistency to be like smooth applesauce.

    Serving Suggestions

    Date syrup with overnight oats, chia pudding, raspberries, and walnuts.

    While you can just lick it by the spoonful, the world is your oyster when it comes to the endless ways you can enjoy this natural date syrup.

    Add to:

    • Overnight oats
    • Smoothies
    • Smoothie bowls
    • Chia seed puddings
    • Yogurt
    • Oatmeal
    • Pancakes
    • Waffles
    • Muffins
    • Vegetables - like cauliflower, beets, carrots, butternut squash

    OR mix it with peanut or nut butter of your choice for a creamy and caramel-y dip to enjoy alongside fresh veggies and fruits!

    To give you an idea: Almond Caramel Dip for one - Combine 2 tablespoons of date syrup + 1 tablespoon almond butter

    Note: Here's how to cut raw vegetables for toddlers so they are safe.

    almond butter date syrup dip with sliced apples, carrots, and zucchini.

    Storage Suggestions

    Transfer to a jar, like this one (I also highly recommend getting these reusable lids too), and keep in the refrigerator for 2-3 weeks. You can also freeze for up to 3 months.

    Frequently Asked Questions

    Can babies have date syrup?

    You want to avoid serving dates to babies as they are a choking hazard. This date syrup can be offered to your baby, but no more than a spoonful or so as it does contain high amounts of sugar.

    Here's everything you need to know about sugar for babies.

    Is date syrup healthier than maple syrup or honey?

    While these are all unrefined sugars, maple syrup and honey are added sugars whereas date syrup (made only with dates) is not. Dates also contain fiber and higher amounts of potassium, calcium, and magnesium.

    Enjoy Date Syrup in

    • four oatmeals shaped into balls and plated on a white plate
      Easy Homemade Baby Oatmeal (4 Ways)
    • yogurt bowl with beets, second bowl with broccoli and peanut butter, and the third bowl with pumpkin puree and oatmeal.
      What is the Best Yogurt for Babies?
    • Stacked pancakes with slices cut out to show the inside.
      Fresh Strawberry Banana Pancakes
    • A close up shot sliced muffin on toddler's hand.
      Healthy Carrot Banana Muffins

    Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

    a close up shot of date syrup in a glass jar.

    2 Ingredient Date Syrup

    This homemade date syrup couldn't be easier to make! It's an unrefined sugar that you can add to just about any of your favorite recipes.
    5 from 2 votes
    Print Pin Rate
    Prep Time: 2 minutes
    Cook Time: 0 minutes
    Soaking time: 30 minutes
    Total Time: 32 minutes
    Servings: 8 (will get about 1 ½ cups)
    Author: Min | MJ and Hungryman

    Equipment

    • Blender
    • mason jar

    Ingredients

    • 1 cup Medjool dates (140g)
    • 1 ½ cups hot water
    • ½ teaspoon cinnamon (optional)

    Instructions

    • Place dates in a bowl and cover with hot water. Let soak for at least 30 minutes until soft and mushy. Save the water!
    • Add pitted dates to a powerful blender and blend, slowly adding in the water you soaked them in. Continue adding water until you achieve desired consistency (I use about 1 cup).

    Notes

    • The longer the dates are soaked, the smoother the consistency.
    • You have full control over the desired consistency. The thicker you want the date syrup, the less water you should add, and vice versa.
    • Store in an airtight container and refrigerate for 2-3 weeks. Can also freeze for up to 3 months.

    Nutrition

    Calories: 51kcal | Carbohydrates: 14g | Protein: 1g | Fat: 1g | Sodium: 1mg | Potassium: 128mg | Sugar: 12g | Calcium: 12mg | Iron: 1mg
    Course sauce
    Cuisine American
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

    More Baby/Kid-Friendly Recipes

    • Four oatmeal balls with different add-ins.
      No Bake Oatmeal Balls (with Peanut Butter)
    • A close up shot of sliced carrot cake.
      Eggless Carrot Walnut Cake
    • Two waffles with yogurt and fresh strawberries.
      Fluffy Strawberry Waffles
    • Stacked pancakes with maple syrup dripping down.
      Easy Carrot Pancakes

    Share or Save It for Later!

    Share: [addtoany]

    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. Funmilayo Oloniyo says

      May 05, 2016 at 2:40 am

      5 stars
      Very interesting for me as my mum-in law has been asking for the best way to get date juice. I will try this immediately ad I have some dates at home. Thanks for your thorough explanations and the fact that you are a "follower of Christ" gives me joy. Ride on sister! Fresh Grace!

      Reply
    2. felicia | Dish by Dish says

      August 04, 2015 at 11:43 am

      Min, I love how you explain things so simply, but so sincerely! Thanks for your tip on making a natural sweetener! 🙂 Hope you and Tim are doing well - and that your house will soon have a potential buyer!

      Reply
    3. Lisa @ Healthy Nibbles & Bits says

      August 04, 2015 at 1:07 am

      I LOVE date paste! It comes in sooo handy when I want to sweeten something quick (like a sauce or some oatmeal). Great cinnamon addition here!

      Reply
    4. EA-The Spicy RD says

      August 03, 2015 at 1:09 pm

      So glad you shared this Min! I am forever buying dates, then using only a couple (unless I make a batch of yummy bacon wrapped dates) and not using up the rest. Love the idea of having a batch of date syrup on hand to use as a natural sweetener.Even better? The addition of cinnamon-Yum!!! P.S. One of my all-time favorite recipes using dates is McKel's raw vegan caramel over at Nutrition Stripped. OMG-yum!!!

      Reply
    5. Rebecca @ Strength and Sunshine says

      August 03, 2015 at 12:40 pm

      So super easy and great to have on hand!

      Reply
    6. Nicole @ Fitful Focus says

      August 03, 2015 at 10:25 am

      I love using this as a caramel substitute, but I never thought to put it in overnight oats. YUM!

      Reply
    7. Selena @ The Nutritious Kitchen says

      August 03, 2015 at 9:46 am

      Oh my goodness I LOVE this! I always want to use dates to sweeten things because so many recipes I see use it and it is a great way to naturally sweeten but I never want to deal with the whole process. IT always has taken forever for me in the past and I end up with mush. So I am loving your technique/tips on how to make a date syrup! I've never soaked them in hot water or used to water...beyond excited to try this!

      Reply
    8. rachel @ Athletic Avocado says

      August 03, 2015 at 9:33 am

      Love that this is so easy to make and only has two ingredient! This would be great in oatmeal and yogurt parfaits! 😀

      Reply
    9. Cassie @ Almost Getting it Together says

      August 03, 2015 at 8:59 am

      I almost bought date paste yesterday but it was $12 a container or something crazy... this is way more affordable!!!

      Reply
    10. Traci | Vanilla And Bean says

      August 03, 2015 at 8:19 am

      Couldn't agree more about the VitaMix, Min! It has changed the way I cook, eat and prepare foods. I eat a lot more whole foods, like dates, cashews, almonds, green smoothies etc., because they're so easy to process - the ultimate fast food! Love this simple date syrup and can see many applications. So simple yet nourishing! Thank you for this Min!

      Reply
    11. Julie @ RDelicious Kitchen says

      August 03, 2015 at 7:47 am

      This is fantastic!!! I need to invest in a vitamix. Even after soaking dates, they never puree all the way. I love this idea!

      Reply
      • Sheila says

        September 19, 2015 at 11:06 am

        I recently bought a Vitamix and am so pleased with it! From your picture, you're young and you will have it for a lifetime. (I'm 75 y.o. and hesitated because of that but I'm glad I bought it. I use it almost every day.)

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    HI!

    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

    • Facebook
    • Instagram
    • Pinterest

    search

    Trending Now

    Four oatmeal balls with different add-ins.

    No Bake Oatmeal Balls (with Peanut Butter)

    A close up shot of sliced carrot cake.

    Eggless Carrot Walnut Cake

    Three custard yogurt variations sliced into triangles and squares.

    Custard Yogurt Toast (Sweet and Savory)

    Banana mug cake in a cup with sliced banana and peanut butter drizzle.

    Banana Mug Cake

    An overhead shot of sliced banana oat bars with sliced banana.

    Soft-Baked Banana Oatmeal Bars

    stacked spinach baby pancakes

    Easy Spinach Pancakes (with yogurt)

    Jump to Recipe
    A three image collage with close up shot of date syrup, soaked dates, and serving suggestions.

    Is your baby 4-6 months old?

    Give your baby a head start on solids even before their first bite!
    I'M READY!
    Jump to Recipe
    A three image collage with close up shot of date syrup, soaked dates, and serving suggestions.

    Is your baby 6 months old and up?

    Learn all the secrets to starting solids safely while optimizing nutrition!
    I NEED IT NOW!
    Jump to Recipe
    A three image collage with close up shot of date syrup, soaked dates, and serving suggestions.

    Is your toddler becoming picky?

    Arm yourself with these strategies that will transform your mealtimes!
    YES, PLEASE!

    popular feeding tips

    A four image collage of simple BLW meals.

    Baby Led Weaning Made Easy (a complete Guide)

    A four image collage showing how to serve protein finger foods for baby

    Best Healthy Finger Foods for Baby

    A four image collage of healthy baby snacks including iron.

    Healthy Baby Snacks (Easy and Balanced)

    A four image collage of best baby cereals.

    Best Baby Cereal (2023)

    Footer

    • Facebook
    • Instagram
    • Pinterest

    Copyright © 2023 MJ & Hungryman LLC · Privacy Policy | Contact

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    SAVE & ACCEPT