Sugarless Date Squares

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Sugarless Date Squares

Most date squares are just way too sweet in my opinion. So when I developed this recipe; my own version is less sweet and tastes even better. You will find it hard to stop at only one.



1 large apple finely chopped
2 cups dates, chopped
1 cup water
Juice of 1/2 lemon
1/2 cup vegetable fat or coconut oil
1/3 cup rice syrup or honey
1 tsp. salt
1 3/4 cups rolled oats
1/4 cup potato flour
3/4 cup brown rice flour


  1. Simmer apples in water till soft.
  2. Add dates and simmer till soft.
  3. Mash well.
  4. Add lemon juice and set aside.
  5. In a separate bowl, mix vegetable fat, rice syrup and salt.
  6. First add flour; mix in.
  7. Then add oats, mix well.
  8. Pat 2/3 of the mixture into an 8 X 8 pan.
  9. Spread the date mixture on top of the oat mixture.
  10. Then sprinkle the other 1/3 of oat mixture on top of the dates.
  11. Lightly press down.
  12. Bake in preheated oven at 400º F. for 25 to 35 minutes.

date sqares

Benefits of Dates:

  •  Dates are rich in natural fibers and lots of nutrients: calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium and many other trace nutrients.
  • They are easily digested so they are great for giving quick energy. 
  • They have been found to help in the growth of friendly bacteria in the intestines.
  • Studies have shown that they can be good for those with a weak heart.
  • They are good as a tonic for improving sexual stamina and preventing sterility.

Oatmeal Nutrition:

  • Oats have lots of manganese, are a very good source of selenium, vitamin B1, dietary fiber, magnesium, protein & phosphorus.
  • 1 bowl of oatmeal a day (3 grams of soluble oat fiber) typically lowers total cholesterol by 8-23%.

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You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

By | 2017-10-29T15:42:21+00:00 January 20th, 2010|Gluten Free, Recipes, Sugar Free Desserts|11 Comments

About the Author:

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.


  1. Tasha - The Clean Eating Mama January 21, 2010 at 12:19 am

    yum! I love cooking with dates!

  2. Diana Walker February 14, 2010 at 11:30 pm

    Hi Diana!
    Wow – this Amazing Sugarless Date Square recipe does look amazing!  Thanks for sharing such a delicious-looking and healthy recipe!

  3. Diana February 15, 2010 at 7:44 pm

    Thank you Diana; they are very good and in fact I made another pan full on Saturday.

  4. Evy Rosebrook September 21, 2010 at 10:04 pm

    My 64 year old husband has just been diagnosed with multiple food allergies.  We were aware of some of them but certainly not all.  Am searching for good recipes for him.  One of his allergies is white rice.  Am wondering if  rice sweetener would hurt him.  Brown rice does not seem to be a problem.  Maybe I could use stevia or honey.  Am certainly willing to try this as he does enjoy dates.

  5. Diana September 29, 2010 at 4:23 pm

    Evy, if brown rice is fine with him then rice syrup which is made from brown rice will work. I would not use honey as it is best not heated to high teperatures. Another alternative could be maple syrup but it is much sweeter.

  6. amanda February 24, 2011 at 4:17 pm

    could you use agave nectar instead of rice syrup? would it be the same amount or less

  7. Galina June 6, 2012 at 1:22 pm

    Hi Diana, thank you for this recipe. Can I just ask you, as I only have date paste, what amount should I use to replace the dates in this recipe?

  8. Diana Herrington June 7, 2012 at 2:37 pm

    I am not really sure as I never use date paste. My guess is to use 1/3 – 1/2 cup. Let me know what you do and how it works. We can add your new recipe. 🙂

  9. Karen June 20, 2014 at 1:51 pm

    This recipe looks great, but I never use potato flour for anything (and typically avoid potatos). I was wondering what other GF flour might be a good substitute?

  10. Diana Herrington June 20, 2014 at 8:36 pm

    You could use flax meal or soya flour. It needs to be something that will help it stick together.

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