Satisfy your sweet tooth with these healthy Chocolate Covered Dates! Made with just five ingredients and no added sugar, this peanut butter stuffed dates recipe couldn’t be any easier.
Deglet Noor or Medjool Dates
We’re big fans of dates around here.
They’re sweet, full of fiber, and are relatively low on the Glycemic Index. That makes them the perfect hack for keto dieters or anyone who loves sweets but wants to avoid consuming too many simple sugars.
When you head to the grocery store to stock up on dates for your snacking or keto baking, you’ll come across two common varieties: Medjool dates and Deglet noor. Since many recipes don’t specify which dates to use, this can get a little confusing.
So, what’s the difference between medjool and deglet noor dates?
- Medjool dates are noticeably sweeter and larger than deglet noor, with a softer consistency.
- Deglet noors are a bit firmer with a darker hue and very slightly less natural sugar.
The good news is you can use either one in this chocolate dates recipe! We tested it several times with both varieties and found that they tasted equally delicious, although, naturally the chocolate dates with medjools were larger.
Skeptical about a “dessert” made with dates? These chocolate dates stuffed with peanut butter will make you a believer! These little sweets have all the chocolate-peanut butter taste you love with a fraction of the carbs and no added sugars, flours or gluten.
You only need a handful of ingredients to turn your ordinary dates into Chocolate Dates. Along with medjool dates or deglet noors, you will need:
- Peanut butter – Make sure to check the labels. Use a variety with no added sugars or fillers.
- Sugar free chocolate chips – You can also use chunks or the baking bars cut into bits.
- Coconut oil – Tempers the melted chocolate so it sets up shiny and smooth.
- Flaked sea salt – For sprinkling over the chocolate dipped dates.
Tips and Tricks
- If you use medjool dates to make this recipe you will need fewer dates. We had enough of the other ingredients for 12 deglet noors and about 8 or 9 medjools.
- Freeze the peanut butter stuffed dates for about 30 minutes. This makes them easier to dip in melted chocolate. The chocolate adheres better and creates less mess.
- Use a fork to dip the date halves int the melted chocolate. The tines of the fork allow the excess chocolate to drip through creating a smoother finish.
- Store chocolate dates covered in the refrigerator for up to 10 days. Or freeze them! They keep up to 30 days in the freezer.
Melting chocolate chips is easy, even if you don’t own a double boiler.
You can make your own make shift double boiler with a heat-safe glass bowl and a sauce pan on the stove. Add a couple of inches of water the the saucepan and place the bowl on top. Fill the bowl with chocolate chips. Heat until the chocolate is melted, stirring regularly.
An even easier way to melt chocolate is in the microwave. Just heat the chocolate chips in 30 second increments, stirring after each one, until the chocolate is melted and smooth.
Yes, dates can be part of a keto lifestyle in moderation. One medjool date has about 5 or 6 net carbs, which is considerably less than candy.
The peanut butter and sugar free chocolate in these chocolate dipped deglet noors makes them so rich you only need to eat one to feel satisfied after a meal!
Sunflower butter is a delicious alternative to the peanut butter in sugar free chocolate dates. If you like almonds and chocolate, almond butter is a good option too!
More Sugar Free Desserts
- Sugar Free Apple Crisp
- Mason Jar Ice Cream
- Yogurt Popsicles
- Sugar Free Chocolate Chip Cookies
- Sugar Free Cheesecake Bars
- 12 Deglet Dates
- 1/4 cup peanut butter
- 1 cup sugar free chocolate chips (or chunks)
- 1 teaspoon coconut oil
- 1 Tablespoon flaked sea salt
- Slice each date in half, remove the pit, and fill with about 1/2 teaspoon of peanut butter. Freeze dates for 30 minutes.
- In a double boiler, melt the chocolate with coconut oil.
- Cover the dates in chocolate by dipping them with a fork. You could also roll the date, or spoon the chocolate over the top, being sure to remove the excess chocolate before placing on a parchment paper lined cookie sheet.
- Sprinkle with flaked sea salt immediately.
- Place chocolate covered dates in refrigerator (on the baking sheet) for about 15 minutes, until chocolate hardens.
- Deglet dates are smaller than Medjool dates. However both will work great in today's recipe, you just might need less medjools.
- Be sure to choose a sugar free peanut butter. Sun butter will also work great.
- We love using Lily's sugar free chocolate chips, but you can also use the bars and cut into chunks for melting too.
- If you don't have a double boiler, you can use a small saucepan with glass bowl to cover. Or use the microwave and heat for 20 second increments, stirring between each interval.
- Freezing the dates with peanut butter, before dipping in chocolate helps the chocolate adhere and is less messy.
- Store dates in refrigerator for up to 10 days. Freeze for up to 30 days.
Amount Per Serving: Calories: 147Total Fat: 11gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 554mgCarbohydrates: 11gFiber: 2gSugar: 5gProtein: 3g