All Recipes/ Healthy Snacks/ Healthy Sweet Treats/ Kids Food/ Latest Posts/ Vegan/ Vegetarian

Date Bark Recipe (No Peanuts)

September 14, 2023 (Last Updated: November 30, 2023)

Try our delicious version of this viral internet sensation: the date bark recipe. We stay away from peanuts, and use instead walnut butter, a mix of real nuts, and dark, vegan chocolate to create a healthy and satisfying sweet treat.

Why we love this chocolate date bark recipe

It’s Deliciously Wholesome: This treat is tasty and made with wholesome ingredients, sidestepping the additives often found in store-bought snack bars or candy bars (I used to love Snickers bars when I was in post-grad school, and these date bark bites remind me of those times).

Nutrition-Packed: Dates are rich in fiber, vitamins, and minerals. The walnut butter and the mix of nuts we use are full of healthy fats, protein, and additional fiber. The dark chocolate is above 85% cacao content without any unnecessary extras.

Quick & Simple: Craving a treat? Whip this up in under 20 minutes! Here’s a little hack for those super busy moments: grab a date, stuff it with walnut butter and a few nuts, top it off with a chunk of chocolate, and there you have it – a mini version of our delightful bark.

No Peanuts Here: Despite their name, peanuts aren’t truly nuts but legumes that grow underground. They’re known to be high in lectins and often contaminated with mold. Plus, peanuts often don’t make the cut for school lunchboxes. Hence, we opt for true, high-quality nuts like walnuts, pistachios, macadamias, pecans, and hazelnuts.

Are dates healthy?

Medjool dates are frequently lauded for their natural sweetness and satisfying texture, making them a nutritional gem. A single Medjool date supplies dietary fiber, which is beneficial for digestion and keeping you sated.

Dates are also packed with vitamins, especially B-complex varieties like B6, and crucial minerals, including potassium, magnesium, copper, manganese, and calcium.

However, there’s a catch: dates naturally contain a high sugar content (around 16 grams per piece), mainly glucose and fructose. While this provides an instant energy uplift, it could potentially spike your blood sugar and affect your metabolism.

To lessen this impact, it’s a good idea not to enjoy this treat solo. Instead, have it post a protein and fiber-rich meal to slow the carbohydrate absorption.

dates in a bowl

What do you need to make this date bark recipe

This bark is made of four layers: the dates, the nut butter, the crunchy nuts, and the chocolate. The original viral bark date recipe is made with creamy peanut butter and peanuts, but we don’t eat peanuts and prefer real nuts.

We used our homemade walnut butter recipe, but you can use any alternatives: almond butter, hazelnut butter, pecan butter. For the crunchy layer, we chopped a mix of roasted walnuts, hazelnuts, and pistachios.

We always use chocolate above 85% cacao, which is dairy-free and vegan and has no additives. It can be a chopped chocolate bar or chocolate chips. We mixed it with MCT oil to boost healthy fats and give the bark that glossy look.

We couldn’t help but sprinkle some flaky sea salt on top, which enhances the rest of the flavors.

Here is the complete list of ingredients:

  • 1 tablespoon MCT oil (or coconut oil)
  • 100 grams dark chocolate (at least 85% cacao, vegan)
  • 200 grams Medjool dates (approximately 12 dates, weighed with pits)
  • 1/2 cup walnut butter (or any nut butter of your choice)
  • 1/4 cup mixed chopped nuts (e.g., roasted hazelnuts, pistachios, walnuts or your preferred nuts)
  • Sea salt flakes for garnish

Optional: Our homemade walnut butter includes cinnamon and vanilla, so this bark will carry these flavors. If you’d like to replicate this taste, simply blend cinnamon and vanilla into your chosen nut butter prior to spreading.

ingredients for date bark

How to make a chocolate date bark

  • Over low heat, gently melt the dark chocolate with the MCT or coconut oil in a small saucepan.
  • Line an 8×5-inch tray, or a similarly sized one that fits in your freezer, with parchment paper.
  • Make a slit on one side of each date to remove the pits. Lay them, slit side up, on the lined tray. Place another piece of parchment paper over the dates, and using the base of a jar, gently press down to flatten the dates. Carefully remove the top paper.
  • Evenly spread the walnut butter over the dates.
dates with pit removed in a glass tray
walnut butter spread on dates

  • Scatter the chopped nuts on top.
  • Generously drizzle the melted chocolate mixture over everything, ensuring the entire surface is covered. If you prefer a thinner chocolate layer, simply reduce the amount of chocolate used.
  • Finish with a light sprinkle of sea salt flakes.
chopped nuts on a layer of walnut butter and dates
melted chocolate layer covering a date bark

  • Store in the freezer or fridge until set, then cut it into 12 squares, with a sharp knife.
  • I like to store them in the freezer. Just take them out 10-15 minutes before eating.

Serving suggestions

These little bites of goodness are perfect as a sweet treat after a protein-rich meal. Remember to stick to one serving size, as dates are rich in sugars.

The nutrient profile of one square (one serving size) is:

  • Calories: 175
  • Total Fats: 11.8 grams
  • Total Carbohydrate: 17.3 grams
  • Dietary Fiber: 2.7 grams
  • Sugars: 13 grams
  • Protein 2.7

You can check the complete nutritional profile below the recipe card.

We hope you love our spin on this viral date bark recipe!

date bark squares

For more healthy desserts, check out our 30+ Healthy Sugar-Free Dessert Recipes round-up.

This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Date Bark Recipe (No Peanuts)

1 Star2 Stars3 Stars4 Stars5 Stars (1 votes, average: 5.00 out of 5)
Loading...
By Claudia Curici, Health Coach Serves: 12
Prep Time: 10 minutes Cooking Time: 5 minutes

Try our delicious version of this viral internet sensation: the date bark recipe. We stay away from peanuts, and use instead walnut butter and a mix of real nuts to create a healthy and satisfying sweet treat.

Ingredients

  • 1 tablespoon MCT oil (or coconut oil)
  • 100 grams dark chocolate (at least 85% cacao, vegan)
  • 200 grams Medjool dates (approximately 12 dates, weighed with pits)
  • 1/2 cup walnut butter (or any nut butter of your choice)
  • 1/4 cup mixed chopped nuts (e.g., roasted hazelnuts, pistachios, walnuts or your preferred nuts)
  • Sea salt flakes for garnish
  • Optional: We are using homemade walnut butter that includes cinnamon and vanilla, so this bark will carry these flavors. If you'd like to replicate this taste, simply blend cinnamon and vanilla into your chosen nut butter prior to spreading.

Instructions

1

Over low heat, gently melt the dark chocolate and the MCT or coconut oil in a small saucepan.

2

Line an 8x5-inch tray (or a similarly sized one that fits in your freezer) with parchment paper.

3

Make a slit on one side of each date to remove the pits. Lay them, slit side up, on the lined tray. Place another piece of parchment paper over the dates, and using the base of a jar, gently press down to flatten the dates. Carefully remove the top paper.

4

Evenly spread the walnut butter over the dates and scatter the chopped nuts on top.

5

Generously drizzle the melted chocolate mixture over everything, ensuring the entire surface is covered. If you prefer a thinner chocolate layer, simply reduce the amount of chocolate used.

6

Finish with a light sprinkle of sea salt flakes.

7

Store in the freezer or fridge until set, then portion into 12 squares, using a sharp knife.

8

I like to store them in the freezer. Just take them out 10-15 minutes before eating to allow the dates to soften.

Gundry MD Ambassador Shop

Stock a gut-healthy pantry

No Comments

Leave a Reply