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Home » All posts » Condiments

Healthy Chocolate Sauce

Updated: Nov 14, 2023 · Published: Apr 2, 2019 by Laura Yautz · This post may contain affiliate links · 6 Comments

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One word: YUM! First and foremost, this Healthy Chocolate Sauce is delicious! It's chocolaty, and creamy, and sweet, and perfect for almost anything you'd use regular chocolate sauce for. As a bonus, the sauce is nourishing for the body, and particularly for your heart: no added sugar, dairy free, and low calorie!

Chocolate sauce in a small glass pitcher, with a bowl of chopped pineapple in the background.

Most everyone loves chocolate! But most everyone also knows it's not the healthiest choice. While a little is no problem, this recipe changes the game!

This is a vegan chocolate sauce recipe, that uses dates for sweetness and creaminess, with some unsweetened cocoa powder for an out of this world delicious and guilt-free chocolate sauce! It pairs particularly well with baked pears (or most any fruit for that matter!)

Jump to:
  • Ingredients
  • Instructions
  • Video: How to make healthy chocolate sauce
  • Variations
  • Equipment
  • Storage
  • Top tip
  • FAQ
  • Related
  • Pairing
  • 📖 Recipe
  • Food safety

Ingredients

Simple ingredients combine for creamy, chocolatey heaven!

Healthy chocolate sauce ingredients.
  • Whole, pitted dates
  • Water
  • Unsweetened cocoa powder
  • Vanilla extract

See recipe card for quantities.

Instructions

While soaking the dates can take a bit of time, this is a super simple sugar free chocolate sauce recipe.

Whole dates soaking in a pan of water.

Combine the dates and water in a small saucepan and bring to a simmer.

Whole dates simmering in water to soften.

Turn off the heat, put a lid on the pan, and allow the dates to soak until soft.

All the ingredients added to a blender.

Pour the dates and soaking water into a blender, and add the rest of the ingredients.

Blended chocolate sauce.

Blend until very smooth. Add extra water, a few tablespoons at a time until you have a pourable consistency.

Hint: while the soaking step can technically be skipped, I don't recommend it. Your sauce will end up on the chunky side, especially if you don't have a high speed blender.

Video: How to make healthy chocolate sauce

Variations

This is a low calorie, dairy free, added sugar free, vegan chocolate sauce. Basically great for anyone! There aren't a lot of variations on this, but here are some you might like!

  • Ultra creamy - use unsweetened soy milk, cashew milk, or oat milk for an even creamier "milk chocolate" sauce
  • Spicy - for a Mexican chocolate sauce vibe, try adding ¼ - ½ teaspoon cayenne pepper
  • Minty - make a mint chocolate sauce by tossing a handful of mint leaves or just a few drops of mint extract (easy does it!) into the blender.

Picturing this healthy chocolate sauce as a dip? Check out this Brownie Batter Dip on my website!

Equipment

You will need just a few pieces of equipment to make this chocolate sauce:

  • Small saucepan with lid
  • Measuring cups and spoons
  • High speed blender
  • Rubber scraper/spatula

Storage

Store the chocolate sauce in an airtight container in the refrigerator for up to 5 days.

It can also be frozen for up to 6 months.

Top tip

The dates are what make this recipe. Get the whole ones that are pitted. Don't get the little pieces that are rolled in oat or rice flour. I like deglet noor dates because they are a bit lower in sugar, but still very sweet. Medjool dates also work well here.

FAQ

Are dates really healthy?

Dates are naturally sweet, with a high sugar content. But don't let that worry you. As a whole food, these little beauties pack a serious nutritional punch! Yes, they are a good source of fiber, but they are also very high in potassium. Remember that potassium helps lower your blood pressure, working as a check-and-balance for sodium. Few people consume enough potassium, so this is a great help! Dates are also a source of iron, magnesium, copper, and several B vitamins.

Is chocolate good for my heart?

Cocoa does have some antioxidant qualities. This has led the general public to sometimes justify over-consuming chocolate bars and other chocolate candy, believing the health benefits might outweigh, or at least equal, the unhealthiness. Sadly, that's not true. While unprocessed cocoa is high in antioxidants, adding cocoa butter, sugar, and milk or cream to make chocolate candy cancels out health benefits. (See below for some chocolate recipes that are heart healthy!)

Why is my chocolate sauce so thick?

If you only use the 1 cup of water that you soak the dates in initially, the sauce will be very thick - almost pudding-like. To remedy this, add a tablespoon or two of water and stir. Continue adding water, a little at a time, until the sauce is a pourable consistency that you like!

Bowl of pineapple covered with chocolate sauce and chopped walnuts.

Related

Looking for more healthy chocolate recipes? Try these:

  • Strawberry being dipped into a bowl of brownie batter dip.
    Brownie Batter Dip
  • Dessert cup with strawberry and chocolate pudding in it.
    Chocolate Strawberry Pudding
  • Small plate of peppermint hot cocoa bites.
    Peppermint Hot Cocoa Cookies (no-bake)
  • Plate of 3 crepes stuffed with chocolate dip and strawberries.
    Healthy Crepes filled with Brownie Batter and Strawberries (Eggless Crepes)

Pairing

These are my favorite dishes to serve Healthy Chocolate Sauce on:

  • Half of a baked pear in a dish, drizzled with chocolate sauce and toasted walnuts.
    Cinnamon Baked Pears with Toasted Walnuts and Chocolate Sauce
  • Stack of 6 whole wheat pancakes, with a pile of fresh blueberries on top, and piled to the right of the stack. Glass jar that reads 'healthy heart pancake mix' is visible in the background with a bouquet of wildflowers.
    Heart Healthy Pancake Mix Recipe
  • Overhead picture of a bowl of oats, with chopped pecans and papaya.
    Cinnamon Overnight Oats
  • Close up of a mini muffin on a cooling rack with the rest of the muffins in the background.
    Mini Peanut Butter Oatmeal Muffins
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📖 Recipe

Small glass pitcher of chocolate sauce.

Healthy Chocolate Sauce

Laura Yautz
This is perfect drizzled over fruit, in oatmeal, or just about anywhere else you'd use chocolate sauce!
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Prep Time 30 minutes mins
Total Time 35 minutes mins
Course Condiment
Cuisine American
Servings 1 ½ cups
Calories 45 kcal

Equipment

  • High speed blender

Ingredients
  

  • 1 cup Water
  • 1 cup Dried Whole Dates
  • 2-3 tablespoon Unsweetened Cocoa Powder
  • 1 teaspoon Vanilla Extract

Instructions
 

  • Add water and dates to a small sauce pan and bring to a boil. Remove from heat and allow to soak for 30-60 minutes.
  • Add the dates with water and the rest of the ingredients to a high speed blender, and blend on high until smooth. If the sauce seems too thick, add more water, a tablespoon or two at a time, until it's a pourable consistency.
  • Pour on everything!

Nutrition

Serving: 0.25cupCalories: 45kcal (2%)Carbohydrates: 11.7g (4%)Protein: 0.6g (1%)Fat: 0.2gSaturated Fat: 0.1g (1%)Monounsaturated Fat: 0.1gSodium: 1.5mgPotassium: 124mg (4%)Fiber: 1.5g (6%)Sugar: 9.4g (10%)Vitamin C: 0.1mgCalcium: 7.7mg (1%)Iron: 0.3mg (2%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword date sauce, no sugar chocolate sauce, sugar free chocolate sauce
Tried this recipe?Let us know how it was!

Food safety

Safety is the top priority in our kitchen! Always keep these tips in mind.

  • Always wash hands before starting, after touching raw meat, your hair, face, pets, etc., and anytime they become soiled
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Bowl of pineapple covered with chocolate sauce and chopped walnuts. Text overlay: Heart Healthy Chocolate Date Sauce; sugar free, dairy free.

More Condiments

  • Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.
    Healthy Strawberry Sauce {no added sugar}
  • Jar of avocado salad dressing, with avocado, limes, and parsley in the background.
    Avocado Lime Ranch Dressing
  • Buffalo sauce in a small jar, with celery sticks in the background.
    Low Sodium Buffalo Sauce
  • Close up of a jar of BBQ sauce.
    Low Sodium BBQ Sauce

Comments

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    Recipe Rating




  1. Apeksha says

    December 01, 2023 at 10:51 pm

    can I know the shelf life for this dates chocolate sauce and storage instructions

    Reply
    • Laura Yautz says

      December 06, 2023 at 9:51 am

      This chocolate date sauce stores well in an airtight container in the refrigerator for up to 5 days. You can also freeze it for up to 6 months.

      Reply
  2. Meghan says

    October 13, 2020 at 12:24 pm

    How long does this recipe last at room temperature? Or should it be refrigerated?

    Reply
    • Laura Yautz says

      October 14, 2020 at 11:50 am

      Thanks for your question, Meghan! Any leftovers should be refrigerated. In the refrigerator, this recipe will last about a week. 🙂 Hope you love it!

      Reply
  3. Jess says

    July 12, 2020 at 10:49 am

    In these covid times, necessity is the mother of invention. While I don’t have dates, I have date sugar and will use your ratios to give some homemade, refined sugar-free dark chocolate syrup a go! Wish me luck 😁

    Reply
    • Laura Yautz says

      July 13, 2020 at 8:30 am

      Wonderful Jess! Good luck! I can't wait to hear how it turns out for you! 🙂

      Reply
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Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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