A rich, healthy dark chocolate date sauce that can be used in so many different ways! With only 4 ingredients (one of them being water), it is so simple to make. It doesn’t even taste like a “healthier” chocolate sauce. {Dairy-Free and Gluten-Free}
You may have seen date caramel trending on TikTok, as dates can act as a natural sweetener and they’re also really nutritious. This is a spin on that trend. My husband was afraid to try it, but even he liked it!
The dates provide natural sweetness to this creamy, decadent chocolate sauce. Plus, they’re high in fiber and have antioxidant properties. Since they are a dried fruit, they are higher in calories and sugar- but the fiber helps to lower the glycemic index.
The antioxidants in dates have been shown to lower the risk of some chronic diseases, such as diabetes, cancer, and Alzheimer’s disease.
Reasons to Try This Recipe:
- It tastes SO good! Especially if you’re a chocolate lover. This recipe rivals even the best chocolate sauce, in my opinion. I perfected the recipe after multiple attempts and quite frankly, I couldn’t stop eating it.
- So versatile. This dark chocolate sauce with dates can be used to add flavor and nutrition in some of your favorite recipes. Dip some strawberries in it for a healthy snack. Add to your overnight oats or chia seed pudding. More ideas below!
- Healthy and nutritious alternative. One serving is only 115 calories and 3 grams of fiber.
Ingredients
Makes 3 servings. Feel free to double the recipe, and store the extra in the fridge or freezer!
I made this recipe without coconut milk (water only) and it was very good, but not as good as this coconut milk version. However, if you don’t have coconut milk, I recommend adding a couple of tablespoons of water and a little less of the cacao.
How to Make This Healthy Dark Chocolate Sauce with Dates
It really is so simple. Now that I have perfected the recipe, there is no going back to regular chocolate sauce.
All you have to do is place all ingredients in a blender or Nutri-bullet and allow to blend until a smooth consistency.
It will thicken in the fridge, and I personally think it tastes better after refrigeration.
Store in an airtight container in the fridge for up to 7 days. Freeze for up to 3 months.
Recipe Ideas for This Healthy Dark Chocolate Sauce
- As a fruit dip: dip or pour chocolate sauce over strawberries, bananas, oranges – the sky is the limit here.
- For Fruit Bark: The viral strawberry peanut butter bark has been everywhere lately, and I recreated it with this date sauce. Try my dark chocolate strawberry bark (raspberries too) for a refreshing, healthy snack.
- Overnight oats: drizzle over overnight oats and top with sliced strawberries – it tastes just like chocolate covered strawberries. Try my Chocolate Strawberry Overnight Oats Recipe.
- Chia seed pudding: If you really want to increase your fiber intake, layer this chocolate sauce through your chia seed pudding or just add some on top. Try it with this chia breakfast bowl.
- Greek yogurt parfait: Layer Greek yogurt with your favorite fruit. Top with some chopped nuts, and drizzle this sauce over it.
- Pour over ice cream.
- Smoothies and Protein Shakes: Instead of using honey or an artificial sweetener, add the date chocolate sauce for sweetness and a different flavor profile.
- Drizzle over protein bars, nuts, coffee drinks, cookies and brownies.
Tips for Success
- Dates tend to dry out and get hard as they age. If this is the case for you, simply just soak your dates in a little water prior to making this recipe to soften them.
- Start with liquid at the bottom of the blender for best results.
- If you prefer an even thicker sauce, double the recipe and use 1/3 cup of water. Adjust the consistency with more water or dates per your preference.
What to do With That Extra Coconut Milk
Since this recipe only calls for 1/4 cup of coconut milk, there will be a lot leftover. One option – make a larger batch of this recipe and freeze it (for up to 3 months).
Coconut milk stays fresh in the fridge for up to 7 days once opened. Give this Coconut Shrimp Pasta a try if you like the combination of sweet and savory.
You could make a curry, coconut rice, or just use it as a substitute for milk in any recipe.
Related Posts:
— 5 Day Low Carb, High Fiber Meal Plan
— High Fiber Breakfast Ideas
— The Benefits of a High Fiber, High Protein Diet {with Meal Plans}
Healthy Date Chocolate Sauce {4-Ingredients}
Equipment
- blender or Nutri-Bullet
Ingredients
- 1/4 cup coconut milk (I used Thai Kitchen Coconut Milk)
- 1/4 cup water
- 3 Medjool pitted dates, large
- 1 tablespoon Hershey's 100% dark cacao powder
Instructions
- Place all ingredients in a blender or Nutri-bullet and allow to blend until a smooth consistency.If your dates feel hardened, soak in water for 10 minutes prior to blending to soften them.
Notes
-
- Dates tend to dry out and get hard as they age. If this is the case for you, simply just soak your dates in a little water prior to making this recipe to soften them.
-
- Start with liquid at the bottom of the blender for best results.
- Store in the fridge for up to 7 days, or freeze for up to 3 months.
| Nutrition Facts | |
|---|---|
| Servings: 3 | |
| Amount per serving | |
| Calories | 115 |
| % Daily Value* | |
| Total Fat 5g | 6% |
| Saturated Fat 4.2g | 21% |
| Cholesterol 0mg | 0% |
| Sodium 25mg | 1% |
| Total Carbohydrate 20.1g | 7% |
| Dietary Fiber 2.7g | 10% |
| Total Sugars 16.6g | |
| Protein 1.2g | |
| Vitamin D 0mcg | 0% |
| Calcium 18mg | 1% |
| Iron 1mg | 6% |
| Potassium 220mg | 5% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Actually tasted really good! Thanks!