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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.
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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:

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

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!

5 from 8 votes

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.
Prep Time: 2 minutes
Cook Time: 0 minutes
Soaking time: 30 minutes
Total Time: 32 minutes
Servings: 8 (will get about 1 1/2 cups)
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Ingredients 

  • 1 cup Medjool dates (140g)
  • 1 1/2 cups hot water
  • 1/2 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
Like this recipe? Rate and comment below!

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.

5 from 8 votes (6 ratings without comment)

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15 Comments

  1. 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!

  2. 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!

  3. 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!!!

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

  5. 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!

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

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

  8. 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!

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

    1. 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.)

      1. Hi Min, do you think it would be possible to use pitted chinese red dates or jujubes instead of medjool dates? They are a bit hard to find in my area.

      2. hi! Unfortunately those are very different from medjool dates so won’t work for this recipe