OMG, you guys are going to love these delectable, paleo-friendly sticky date muffins (or cupcakes, if you will) with fresh raspberries. Inspired by sticky date pudding, these little sweet morsels are gluten-free, dairy-free and paleo-friendly. Let me know in the comments if you make them and don’t forget to rate this recipe below so others can find it! Thanks.
Sticky date pudding has got to be one of my favourite desserts. The only problem is because it is so sweet, I can never have more than a few mouthfuls. I mean I could but I often feel a bit sick afterwards.
When I saw a recipe for paleo mini sticky date pudding in Claire Yate’s book Optimal Health The Paleo Way, I was excited that I can have a healthy version of my favourite treat in a small package. So these sticky date muffins are an adaptation of Claire’s original recipe. They are not as sickly sweet as a regular sticky date pudding but you get all those familiar flavours.
STICKY DATE MUFFINS OR CUPCAKES
The original recipe makes these in ramekins in a microwave, so it’s a quick dessert you can make in 10 minutes or so. I didn’t have any ramekins in the kitchen I was in, so I used a muffin tray instead and doubled the ingredients. That gave me about 5-6 muffins, which you can also in cupcakes casings.
I also added some extra stuff to the sauce and made it thicker, so it’s like a sticky date ganache. Raspberries go superbly well with the muffins and the ganache, as they add a little tartness to an otherwise sweet flavour profile. You can use strawberries instead.
These mini muffins are tree nut-free, although they use coconut flour, so they should be safe for kids’ lunch boxes and parties. You could also turn these into pancakes or a slice. I hope you enjoy them as much as I did.
MORE MUFFINS & PALEO DESSERTS
- Nut-free Chocolate & Strawberry Muffins
- Paleo Blueberry Banana Muffins
- Best Homemade Paleo Bars
- Paleo Christmas Pudding With Vanilla Custard
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They say often good things come in small packages and it is certainly the case with these healthy and delicious sticky date muffins (or cupcakes). They are paleo, gluten-free and dairy-free and are also free from tree nuts.
For the muffins
- Butter, ghee or coconut oil to grease the muffin tray with
- 2/3 cup water (10 tablespoons)
- 12 dates (seeds out)
- 1.5 medium ripe bananas, peeled and roughly chopped
- 1/4 cup coconut flour
- 1 tablespoon vanilla extract or essence or 1 fresh vanilla bean, seeds scraped out
- 2 large eggs
- 1 teaspoon honey (my addition but it will be sweet enough without)
- 1 teaspoon gluten-free baking powder
For the sticky date ganache
- 6 dates, chopped
- Juice of ½ orange
- 4 tablespoons almond milk (coconut milk or water can also be used)
- 1 teaspoon vanilla extract or essence
- 1 teaspoon honey
- 6–12 fresh raspberries or strawberries for garnish
- Preheat oven to 185°C (365 °F).
- Grease muffin tins with the butter or ghee and set aside.
- Heat the 12 dates and 2/3 cup of water in a small saucepan over low heat until the dates break down and thicken. Use a fork to mash them together and set aside.
- Place the coconut flour, egg, bananas, vanilla extract and baking powder in a blender or food processor and mix well until well combined and aerated.
- Add the dates to the banana mixture and combine. Evenly distribute into the ramekins. Cook in the oven for about 20-22 minutes.
- While the muffins are in the oven, place the sticky date ganache ingredients in a small saucepan over low heat and cook for about 3-4 minutes or until the dates break down. Mash with a fork and whisk until thickened. Set aside.
- Allow the muffins to rest for 5 minutes before removing them to a serving plate. Scoop a dollop of sticky date ganache paste on top and garnish with a few raspberries.
- Serving Size: 1 muffin with ganache and raspberries
- Calories: 290
- Sugar: 52.5 g
- Sodium: 37.6 mg
- Fat: 3.6 g
- Saturated Fat: 1.8 g
- Carbohydrates: 65 g
- Fiber: 7.5 g
- Protein: 4.8 g
- Cholesterol: 62 mg
SAVE THESE STICKY DATE MUFFINS TO PINTEREST
About Clare’s book
Claire Yates is a nutritional medicine practitioner, so she really understands all the nerdy stuff about what we eat and how it affects our bodies. All of that is really well covered in the book and you will learn a lot about fat, protein, carbs and nutritional benefits of different foods. It’s a bit like a manual to healthier living.
There is a great chapter on food as medicine, teaching you about healing and restorative ingredients and how they work; and, a full chapter on how mind, body and soul are connected. Plus, a 28-day reset with meal plans and over 100 delicious recipes that are both healthy and easy to prepare. Claire has a beautiful, holistic life philosophy and it really comes through in this book. You can order Optimum Health The Paleo Way here.