Healthy Date and Walnut Cake

This healthy date and walnut cake makes a great healthier treat when you’re craving something sweet with your afternoon cup of tea. Made with better-for-you ingredients like oats and tahini. Sweetened only with whole dates, so it’s sweet, but not overly so. Make it the next time you’re looking for a lighter cake recipe that still tastes amazing! 

I grew up eating dates almost on a daily basis, so they have a special place in my heart. Growing up in Iraq post the first gulf war and during the time the UN imposed international sanctions that crippled the country financially, things like treats and snacks became a luxury and not something we got to enjoy regularly. I’ve always had a sweet tooth, especially as a kid. Since dates were abundantly grown in Iraq, they became our ‘sweet treat’ that we could look forward to.

Only since starting this blog did I think of baking with dates or using them as an alternative to white sugar. They don’t work in every recipe, but they do work great in some baked goods like this healthy date and walnut cake.

I’m not gonna lie, it can be a bit of a struggle balancing taste and texture when testing healthier recipes. Especially when it comes to baked goods. I still get comments every time I post a recipe asking whether the oil or sweetener can be omitted completely, but the truth of the matter is when it comes to desserts, you still need to add some fat and sugar to make it taste good. There’s no point making in something that doesn’t taste good or that you don’t enjoy the texture of just for the sake of it being as healthy as possible. I don’t know about you, but I still want to be able to enjoy my food! 

Although dates are very high in sugar, this randomised controlled trial suggests that dates don’t seem to negatively impact blood sugar levels even when consumed by type 2 diabetic patients, which is so fascinating. 

Dates are fibre rich, with 100g of dates offering 7g fibre. They also contain polyphenols that can help improve cardiovascular health as well as vitamins and minerals needed for overall health. So they make a great healthier alternative to sugar in baking. 

This recipe is inspired by my popular healthier sticky toffee puddings. I essentially doubled the recipe and baked it in a square 8×8 inch cake tin instead of individual mini basins.

Why I love making this healthy date and walnut cake:

I love using dates in baking. They’re naturally very sweet, making them an excellent alternative to refined sugar in no-bake and baked desserts alike. They’re also packed with essential nutrients like fibre, potassium, magnesium, and small amounts of iron and calcium. Unlike refined sugar, which is calorie-dense but nutrient-poor, dates contribute to the nutritional value of baked goods.

Dates help to retain moisture in baked goods, making them ideal for recipes like this healthy date and walnut cake. Their natural stickiness improves the texture, resulting in softer, chewier treats. That along with the oil and tahini makes for a lovely soft and moist cake. Dates act as a natural binder in baking, especially if not using eggs like in this recipe. 

Instead of plain flour, I’m opting for oats, which are an excellent source of dietary fibre, particularly beta-glucan that helps support heart health by lowering cholesterol levels. They also provide essential vitamins (like B vitamins), minerals (iron, magnesium, and zinc), and antioxidants, contributing to a more nutrient-dense final product. Their low glycemic index means they can help stabilise blood sugar levels due to their slower digestion and absorption.

Why you need to try this healthy date and walnut cake:

Healthier than your average cake – I’ve made a few swaps to try to make this cake as nutritious as possible without compromising on taste and texture. This healthy date and walnut cake is sweetened only with whole dates. I soak them in milk then blend into a paste. I also use oats instead of plain flour to add more fibre and nutrients. 

Made with accessible ingredients – My aim is always to make recipes using every day ingredients that most people are likely to already have in their kitchen, or are easy to get hold of. 

Gluten-free & vegan option – I’m not using any eggs or dairy, so this healthy date and walnut cake can be enjoyed by vegans or those with dairy allergies/intolerances. You can also easily make the recipe gluten-free by using gluten-free oats. 

Delicious with benefits – This healthy date and walnut cake makes a great sweet healthier treat for when you’re craving something sweet with your afternoon cup of tea. It’s healthier than your average cake since it’s made with better-for-you ingredients like dates, oats, tahini and walnuts. 

Easily adjustable – you can easily make substitutions depending on your likes or dietary preferences. For example, you can use any milk you like or have available. You can omit the walnuts if you need the recipe to be nut-free. You can also use something like peanut butter instead of tahini if you don’t have any in your cupboard. I topped mine with a simple 2 ingredient drizzle, but this is completely optional and can be omitted.

What you’ll need to make this healthy date and walnut cake:

Dates –  I like to use Palestinian Medjool dates. They add natural sweetness and stickiness without relying on too much added refined sugars. You can use any soft dates. If you only have dry dates you make need to soak them for longer or add more milk.

Milk – Any kind of milk will work – dairy or dairy-free alternatives. 

Oats – I find oats to be a great alternative to regular flour in baking. It adds more fibre and nutrients without affecting the texture too much. I make my own oat flour by blending plain oats into a fine flour in a high-speed blender. Be sure to use gluten-free oats if you need the recipe to be gluten-free. 

Tahini – To add some richness and reduce the amount of butter/oil I need to use. I always use this Lebanese tahini as it has the best taste and texture. 

Oil – I added a bit of neutral oil to help add more moisture and hold the batter while baking in the oven. 

Salt & baking powder – To enhance the flavours and help the cake rise. 

Walnuts – I think walnuts go really well with dates! You can substitute with other nuts if you prefer or omit completely for a nut-free recipe.

How to make this healthy date and walnut cake:

• Preheat oven to 180C/160C fan/350F.
• Pour the milk in a saucepan and heat until it starts to bubble, take off the heat before it starts to boil.
• Add the dates to a heat-proof bowl and pour over the hot milk. Leave to soak for 30 minutes.
• Add the date & milk mixture to a blender/food processor and blend into a smooth paste.
• Pour into a bowl along with the tahini and oil. Mix to combine.
• Add the oats, baking powder, cinnamon and salt. Mix until you have a smooth batter.
• Transfer into a 8×8 square cake tin lined with parchment paper and sprinkle the chopped walnuts on top.
• Bake for 40-45 minutes or until a clean skewer placed in the middle comes out clean.
• Allow to cool completely before slicing. Mix the drizzle ingredients in a small bowl and drizzle over the cake before serving.

How to store your healthy date and walnut cake:

This healthy date & walnut cake is best stored in an air-tight container at room temperature for up to 3 days. You can refrigerate it if you want it to last longer or freeze it for up to 3 months. 

This healthy date and walnut cake is:

• Healthier than your average cake 
• Sweetened only with dates
• Made with oats instead of plain flour
• Made with less oil
• Higher in protein
• Vegan
• Dairy-free 
• Gluten-free
• Can be made nut-free (if you omit the walnuts) 
• The perfect afternoon treat
• So tasty! 

Healthy Date and Walnut Cake

This healthy date and walnut cake makes a great healthier treat when you're craving something sweet with your afternoon cup of tea. Made with better-for-you ingredients like oats and tahini. Sweetened only with whole dates, so it's sweet, but not overly so. Make it the next time you're looking for a lighter cake recipe that still tastes amazing! 

5 from 3 votes

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Course Dessert

Servings 16

Calories 183 kcal

Ingredients

 

MetricUS Customary

 

1x2x3x

• 220g soft dates I use these dates
• 320ml milk of choice
• 4 tbsp tahini I use this brand
• 4 tbsp neutral oil
• 150g oat flour
• 2 tsp baking powder
• 2 tsp cinnamon
• 1/2 tsp salt
• 40g walnuts roughly chopped

Date Tahini Drizzle

• 2 tbsp tahini
• 1 tsp date syrup

Instructions

 

• Preheat oven to 180C/160C fan/350F.
• Pour the milk in a saucepan and heat until it starts to bubble, take off the heat before it starts to boil.
• Add the dates to a heat-proof bowl and pour over the hot milk. Leave to soak for 30 minutes.
• Add the date & milk mixture to a blender/food processor and blend into a smooth paste.
• Pour into a bowl along with the tahini and oil. Mix to combine.
• Add the oat flour, baking powder, cinnamon and salt. Mix until you have a smooth batter.
• Transfer into a 8x8 square cake tin lined with parchment paper and sprinkle the chopped walnuts on top.
• Bake for 40-45 minutes or until a clean skewer inserted in the middle comes out clean.
• Allow to cool completely before slicing. Mix the drizzle ingredients in a small bowl and drizzle over the cake before serving.

Nutrition

Calories: 183kcalCarbohydrates: 23gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 2mgSodium: 185mgPotassium: 342mgFiber: 2gSugar: 15gVitamin A: 245IUVitamin C: 1mgCalcium: 182mgIron: 1mg

Keyword date recipes, date sweetened desserts, dates, gluten-free cake, healthy baking, healthy cake, tahini, tahini recipes, walnuts

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