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!
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!)
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Ingredients
Simple ingredients combine for creamy, chocolatey heaven!
- 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.
Combine the dates and water in a small saucepan and bring to a simmer.
Turn off the heat, put a lid on the pan, and allow the dates to soak until soft.
Pour the dates and soaking water into a blender, and add the rest of the ingredients.
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
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.
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!)
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!
Related
Looking for more healthy chocolate recipes? Try these:
Pairing
These are my favorite dishes to serve Healthy Chocolate Sauce on:
📖 Recipe
Healthy Chocolate Sauce
Equipment
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
*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.
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.
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Apeksha says
can I know the shelf life for this dates chocolate sauce and storage instructions
Laura Yautz says
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.
Meghan says
How long does this recipe last at room temperature? Or should it be refrigerated?
Laura Yautz says
Thanks for your question, Meghan! Any leftovers should be refrigerated. In the refrigerator, this recipe will last about a week. 🙂 Hope you love it!
Jess says
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 😁
Laura Yautz says
Wonderful Jess! Good luck! I can't wait to hear how it turns out for you! 🙂