Vegan almond butter date bites

Vegan almond butter date bites with soft Medjool dates, creamy almond butter and sea salt – a quick, sweet snack with natural sweetness and bite.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 210 kcal per serving
• Protein: 4 g
• Fat: 9 g
• Carbs: 30 g

Ingredients

• 6 large, soft Medjool dates
• 2 tbsp creamy almond butter (or peanut butter)
• 1 pinch of coarse sea salt
• Optional: 1 tsp raw cacao nibs or chopped almonds, to top

Method

You’ll need: chopping board · knife

1. Cut the Medjool dates open lengthways and remove the stones. If they're very dry, moisten them briefly with warm water and pat dry.
2. Stir the almond butter or peanut butter until smooth. Mix in a small pinch of coarse sea salt or sprinkle it straight into the opened dates.
3. Fill the dates with the almond butter or peanut butter. Press the filling down lightly so it sits well in the dates.
4. If you like, scatter cacao nibs or chopped almonds over the filled dates. For a bit more crunch, press the toppings in gently.
5. Leave the bites to rest briefly so the filling firms up a little. If you like, chill them for a few minutes before serving.
6. Serve on a small plate and enjoy straight away.

Good to know

When you fancy a little something sweet, these bites are quick to make. Soft, nutty and pleasantly salty – simple and really good.

Swaps

Medjool dates → dried figs (more fibre, less sweet) Almond butter → cashew butter (milder flavour, extra creamy) Peanut butter → hazelnut butter (nuttier flavour, not a legume) Cacao nibs → chopped walnuts (more omega-3 fatty acids, crunchy topping)

Allergens

Contains tree nuts if you use almond butter, or peanuts if you use peanut butter. For young children, only serve with care because of the sticky texture and the nut butter. In pregnancy, normal amounts are usually fine, as long as you're not allergic to any of the ingredients.

Frequently asked questions

What nutrients are in Medjool dates?

Medjool dates mainly provide natural sugars, fibre and smaller amounts of potassium, copper and vitamin B6. So they're a concentrated source of carbohydrates rather than a food with lots of protein or fat.

Almond butter or peanut butter – what's the difference?

Almond butter usually contains more vitamin E and magnesium, while peanut butter often has a little more niacin and folate. Both contain unsaturated fatty acids but differ slightly in their vitamins and minerals.

What's in cacao nibs?

Cacao nibs naturally contain polyphenols, some fibre and minerals such as magnesium and iron. The amounts can vary depending on how they're processed.

Are the bites suitable for a sensitive stomach?

That's individual: dates contain a lot of sugar and fibre, which some people are fine with and others find heavy. Nut butter can also feel rich on a sensitive stomach in larger amounts.

Why does a pinch of sea salt go so well with the bites?

Salt mainly adds sodium and sets a clear contrast to the sweetness of the dates. Nutritionally the amount here is small, but in terms of taste it often makes a big difference.

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