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How To Make Simple & Natural Date Syrup

When it comes to natural sweeteners, many tend to be lacking in nutrients, fiber and/or cause an unwanted spike in blood sugar, which can eventually lead to weight gain if used constantly and in large quantitites. That’s where genius date syrup comes in!

Date syrup is comprised of the entire date fruit, meaning it shares all of this whole fruits’ benefits — including fiber! Other nutrients found in relatively high concentrations in dates are potassium, iron, vitamin A, and certain antioxidants. Additionally, it’s shown to significantly increase bowl movements.

date syrup recipe

In addition to its health benefits, it’s minimally processed and super quick and easy to prepare! You can easily make this natural sweetener at home in minutes with some hot water, pitted dates, and a food processor or blender.

Date syrup can be used in plenty of different recipes, including cakes, non-dairy ice creams, and sorbets, or as a topping for oat/yogurt bowls. Just avoid using this syrup to sweeten beverages, as it will not dissolve in liquid because of the fiber. However, you can always filter out the fiber and will be left with a smoother syrup (date nectar). You can also adjust the amount of liquid to achieve your desired consistency, however you should note that it will reduce the sweetness in your syrup.

date syrup

The most basic way to substitute 1 cup of refined sugar with date syrup is by combining 1 cup of soaked dates with 1/2 cup of warm water. However, for the complete recipe, make sure to keep reading!

Print Recipe
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Date Syrup

Course: Breakfast, Dessert
Cuisine: American
Servings: 4 people
Calories: 157kcal

Equipment

  • Blender or food processor
  • Stovetop
  • Small pot

Ingredients

  • 1 1/2 cups pitted dates roughly chopped
  • 2 cups filtered water
  • 1/2 tsp. salt
  • 1/2 lemon juiced

Instructions

  • Bring the water to a boil in a small pot over your stovetop.
  • Add your pitted and chopped dates.
  • Pour hot water and dates into your blender and food processor, and add the salt and lemon juice.
  • Blend on high until the mixture is completely homogenous. Then, use the same way you would use maple syrup.

Nutrition

Serving: 20g | Calories: 157kcal | Carbohydrates: 43g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 245mg | Potassium: 402mg | Fiber: 4g | Sugar: 37g | Vitamin A: 82IU | Vitamin C: 7mg | Calcium: 42mg | Iron: 1mg

Patricia Maroday

Hi I'm Patricia. Certified vegan lifestyle Coach. I’m here to help you eat more plants, discover ethical products, help the planet and feel amazing!

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Patricia Maroday

Hi I'm Patricia. Certified vegan lifestyle Coach. I’m here to help you eat more plants, discover ethical products, help the planet and feel amazing!

Check out our complete program to succeed at living a healthy plant-based lifestyle

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