Healthy Sticky Date Muffins (No Refined Sugar)
These healthy sticky date muffins are naturally sweet, moist, and packed with wholesome ingredients—perfect for little hands and grown-up cravings alike. With no refined sugar and the option to make them dairy- or gluten-free, this recipe is a nourishing twist on the classic sticky date pudding. They're ideal for lunchboxes, afternoon tea, or a cozy treat with your favorite cuppa.
Ingredients
1 cup medjool dates, pitted (softer dates work best)
¾ cup boiling water
½ teaspoon baking soda (helps soften the dates)
¼ cup melted butter or coconut oil
¼ cup maple syrup or raw honey
2 eggs
1 teaspoon vanilla extract
1½ cups whole wheat flour (or spelt/almond flour for a gluten-free option)
1 teaspoon baking powder
½ teaspoon ground cinnamon
Pinch of sea salt
Instructions
1. Soften the Dates
Place the pitted dates in a bowl, pour over the boiling water, and sprinkle the baking soda on top. Let it sit for 5–10 minutes to soften. Then mash the dates with a fork to form a paste, or blend for a smoother texture if preferred.
2. Mix the Wet Ingredients
In a separate bowl, whisk together the melted butter (or coconut oil), maple syrup, eggs, and vanilla extract. Stir in the mashed date mixture until well combined.
3. Add the Dry Ingredients
Gently fold in the flour, baking powder, cinnamon, and sea salt. Mix until just combined—be careful not to overmix to keep the muffins light and tender.
4. Bake
Spoon the batter into lined muffin tins, filling each about ¾ full. Bake at 175°C (350°F) for 15–18 minutes, or until a toothpick inserted into the center comes out clean.
Optional Add-Ons
Chopped walnuts or pecans for a little crunch
Dark chocolate chunks for added richness
A drizzle of homemade date caramel: blend soaked dates with a splash of coconut milk and a pinch of sea salt
Tips and Substitutions
Dairy-Free: Use coconut oil instead of butter.
Gluten-Free: Substitute with almond flour or a gluten-free flour blend.
These muffins store well in an airtight container for a few days or can be frozen for future snacking. They’re naturally sweet, toddler-approved, and a nourishing take on a nostalgic favorite.