Vegan Gluten Free Date Bars

ByColleen February 20, 2013May 28, 2025

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Some of the treats I grew up with I have made Vegan and Gluten Free. I’m sharing my mom’s recipe re-done for Vegan Gluten Free Date Bars.

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I just love these Date Bars and consider them a comfort food in addition to a dessert or snack. I use MedJool Dates because I think they have better flavor and texture. This recipe originally had finely ground nuts in the date filling, which you could add, but I prefer the filling just to have robust date flavor and not much else. This recipe is my mother’s original recipe from North Dakota and I’ve adapted it to be gluten and dairy free.

I was so pleased to find Quinoa flour in our grocery store here in little Homer, AK! So I used that and sweet white Sorghum flour along with GF oats to make this. But any gluten free flour will work. Enjoy!

Dr Axe has this to say about the Health Benefits of dates:

1. May decrease cholesterol

One of the top potential Medjool dates benefits is a decrease in unhealthy cholesterol levels. When you eat dates, you increase your insoluble and soluble fiber intake, which in turn can significantly lower cholesterol naturally, particularly LDL (“bad”) cholesterol.

As we know, LDL cholesterol is a major contributing factor to heart attacks, heart disease and stroke, making these tasty dates a great heart-healthy option.

When there is too much cholesterol circulating in the blood, it can create sticky deposits called plaque along the artery walls. Plaque can eventually narrow or block the flow of blood to the brain, heart and other organs.

Blood cells that get caught on the plaque form clots, which can break loose and completely block blood flow through an artery, causing heart attack or stroke. If you suffer from high cholesterol, experts recommend a diet that includes high-fiber foods, such as dates.

In fact, research out of Israel found that Medjool dates, along with a variety of other dates, “inhibited LDL oxidation, and most extracts also stimulated cholesterol removal from macrophages.”

Further research has confirmed the cholesterol-lowering effects of dates, along with their ability to help manage blood sugar and triglycerides.

2. Help prevent and relieve constipation

If you’re reading a list of top foods for constipation relief, don’t be surprised if you see dates on the list. The high fiber content of Medjool dates make them a smart choice when it comes to keeping yourself regular.

If there is no pain or bleeding, constipation is often a sign that your diet simply needs more fiber.

Depending upon age and gender, the Institute of Medicine recommends getting 19 grams to 38 grams of fiber per day. However, most Americans do not meet these recommendations, often only getting half of what they should on a daily basis.

Dates are high soluble fiber foods, which help keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines.

In a 2015 randomized, controlled, cross-over human intervention study conducted over three weeks, people who ate seven dates a day had significantly improved frequency of bowel movements, showcasing their ability to relieve constipation. The study authors also noted that “consumption of date fruit may reduce colon cancer risk without inducing changes in the microbiota.”

Next time you’re looking for a natural constipation relief remedy, try having a few Medjool dates.

3. Natural energy booster

Need a new go-to for your pre-workout snack or a healthy post-workout option? Try Medjool dates for a natural energy boost.

Once you try a Medjool date, you won’t be surprised to learn that dates are higher in sugar than many other fruits. However, dates contain natural sugars, like fructose, glucose and sucrose. These sugars are easily processed and utilized by the body for energy.

The carbs in dates also are used by the body for energy.

Consuming a few Medjool dates or including them in a snack is an excellent idea when you’re looking for a healthy surge of energy. Worldwide, dates are used for an afternoon pick-me-up to ward off tiredness.

Instead of reaching for another cup of coffee, try a green smoothie recipe that includes some Medjool dates.

4. Can help reduce triglyceride levels

Medjool dates can give your heart a healthy boost. A study published in the Journal of Agricultural and Food Chemistry found that Medjool dates are rich in antioxidative properties in vitro and confirmed these effects in humans.

Ten healthy subjects consumed 100 grams daily of either Medjool or Hallawi dates for four weeks. According to the study, the consumption of Medjool dates reduced blood triglyceride levels by 8 percent among the participants.

Triglycerides are a type of fat (lipid) found in your blood. Having high triglycerides can increase your risk of heart disease so it’s important to keep your triglycerides at a normal level (less than 150 milligrams per deciliter).

5. Alternative natural sweetener

If nature had an actual candy store, Medjool dates would be front and center. When you eat a Medjool date, it can be hard to process that it really is a piece of fruit because it has such a candy-like quality to it.

Medjool dates are undeniably sweet but in a completely unprocessed sort of way; so as long as you don’t overdo it, there is no guilt associated with these caramel-like dried fruits.

Research has shown that there is a direct link between increased sugar consumption in food and increased diabetes rates. We all should aim to keep our sugar intake down and be mindful of our sources of sugar.

A delicious fruit, like a Medjool date, provides a truly satisfying alternative to eating a candy bar or brownie loaded with refined sugar.

6. Boost bone health

The significant amounts of key minerals found in Medjool dates make them superstars when it comes to strengthening bones and fighting off painful and debilitating bone diseases like osteoporosis.

First off, dates are rich in calcium, which is essential for the development and maintenance of strong teeth and bones. Calcium also keeps the heart, nerves, muscles and other body systems working properly, and it’s probably best known for helping prevent osteoporosis.

Dates also are a food high in phosphorus, which in combination with calcium helps optimize bone-strengthening benefits. Phosphorus is also required to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium and zinc.

As people begin to age and their bones start to become weaker, maintaining a diet high in both calcium and phosphorus can ward off unpleasant bone degradation. Eating Medjool dates regularly is one way that you can up your intake of calcium and phosphorus.

7. Rich source of beneficial phytochemicals

A scientific review published in the journal Food Research International revealed the impressive phytochemical profile of dates, which includes anthocyanins, phenolics, sterols, carotenoids, procyanidins and flavonoids. These biologically active compounds found in plants are all known to have numerous beneficial effects on human health.

In fact, the American Institute of Cancer Research highlighted the following potential benefits of phytonutrients based on laboratory studies:

Immune system stimulation
Prevention of substances we eat, drink and breathe from becoming carcinogens
Reduction in the type of inflammation that makes cancer growth more likely
Prevention of DNA damage
Decreased growth rate of cancer cells
Improved hormone regulation

8. Display anti-tumor activity

Medjool dates contain bioactive compounds like flavonoids and phenolic acids, which have demonstrated anti-cancer properties.

In fact, dates might help inhibit cancer cell proliferation and induce apoptosis (programmed cell death) in certain types of cancer cells.

While more human trials are needed, the existing evidence suggests a potential protective effect against cancer.

9. Could support blood sugar control

Despite being naturally high in sugars, Medjool dates have a low to moderate glycemic index. Their fiber content slows sugar absorption, preventing sharp spikes in blood sugar levels.

A 2022 study published in Nutrients observed that consuming dates did not significantly raise blood sugar levels in individuals with diabetes when eaten in moderation. Additionally, dates may improve insulin sensitivity due to their antioxidant content.

10. May promote natural labor

Dates, including Medjool dates, are traditionally consumed in the final weeks of pregnancy to support natural labor. Their natural sugars, fiber and bioactive compounds may aid cervical dilation and reduce the need for medical induction.

A 2011 study published in the Journal of Obstetrics and Gynaecology found that women who consumed dates daily in the last four weeks of pregnancy experienced significantly higher cervical dilation and a shorter first stage of labor compared to those who didn’t.

Gluten & Dairy Free Date Bars

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