Dates are one of nature’s perfect sweet snacks. Yes, you can expect an absolutely delicious dose of sweetness, but dates are also a good source of fiber and contain minerals, vitamins, and antioxidants that can benefit pregnant women. Dates may also support a smoother labor and delivery process. In fact, several research studies have linked these nutrient and fiber-rich fruits to shorter labor when consumed leading up to delivery. This is why many women start including dates in their diets at around 36 weeks.
While dates can certainly be enjoyed independently, not everyone loves how they taste or knows how to consume them. If you fall into that category, I have good news for you. Dates can easily be incorporated into all sorts of sweet and savory recipes. Today, I will share 10 date recipes that mamas-to-be can add to their meal plans to boost minerals and possibly make labor and delivery easier.
BUT FIRST, don’t miss this deal: 50% OFF your first month of The Prenatal Nutrition Library (code: 50OFF), the first searchable app for food during pregnancy, so you know what you eat is safe and nutritious for you and your baby. Plus, get access to trimester-specific meal plans so you know you are meeting your needs!
10 Date Recipes For Pregnancy
Date Energy Bites
The pureed dates form the base for these snack bites. I’d encourage you to play around with different nuts, seeds, and dried fruits. I love cashews, but you could also use peanuts, almonds, pecans, etc.; the same goes for dried fruit. Dried cranberries provide a nice tangy balance to the sweet dates, but you could also use dried blueberries, cherries, mango… whatever you’d like! These date balls can easily be enjoyed as an easy snack supporting energy levels during the late third trimester.
Instruction:
See specific instructions for how to prepare date energy bites HERE.
Stuffed Dates with Peanut Butter
This quick and popular recipe is sure to be a new favorite. The recipe calls for Medjool dates stuffed with creamy peanut butter. Although peanut butter is an option, you can utilize any nut or seed butter you prefer. Add chopped chocolate plus a sprinkle of sea salt to make it even more special.
For this quick recipe, cut a long slit into each date and stuff with a teaspoon of peanut butter. Roll in crushed nuts if desired. Eating these sweet and salty gems may provide the extra energy needed for labor and delivery.
Instructions:
See specific instructions for how to prepare stuffed dates with peanut butter HERE.
Chocolate Covered Dates
It’s time you sweeten any afternoon slump with these decadent treats. Spread softened dates with a teaspoon of peanut or almond butter, then dip in melted chocolate or chocolate-hazelnut spread. You can also stuff your dates with walnuts to add an additional boost of some protein and quality fats into the mix. This will help support more balanced blood sugar and add flavor and texture to your palette.
Instructions:
See specific instructions for how to prepare chocolate-covered dates HERE.
Date-Sweetened Cranberry Granola Bars
Who says granola has to just be for breakfast? Why not whip up a batch of this snack to satisfy your sweet cravings? Chopped dates, oats, nuts, cinnamon, chia seeds, and dried cranberries. The nuts help to add the much-needed crunch to the mix. You can store these in an airtight container to grab when needed for energy, fiber, and minerals needed to fuel pregnancy and labor.
Instructions:
See specific instructions for how to prepare date-sweetened cranberry granola bars HERE.
Cinnamon Date Breakfast Bars
Baked breakfast bars make the perfect breakfast on busy mornings. These bars are also portable and provide energy. Oats and dates are a good source of fiber to help combat constipation, which is common during pregnancy. I’d recommend adding some scoops of collagen peptides powder, a side of hard-boiled eggs, or topping with Greek yogurt to boost protein. Boosting the protein content of this meal also supports better blood sugar balance. These can be cut into squares to enjoy as fuel for your day.
Instructions:
See specific instructions for how to prepare cinnamon date breakfast bars HERE.
Cream Cheese and Date Spread
Whip up this spread for snacking on rice cakes, crackers, toast, or crudités. Combine softened cream cheese, chopped dates, buttermilk, yogurt, and chopped walnuts until well combined. Eat with dates for nutrients such as protein and calcium that come with cream cheese. Yes, cream cheese is a safe option for pregnancy when pasteurized. This mix provides a tasty, convenient, and easy-to-eat snack option.
Instructions:
See specific instructions for how to prepare date and cream cheese spread HERE.
Date Fruit Leather
Puree-softened dates are great to incorporate into a fruit leather recipe. This is a unique way to incorporate dates into your meal plan. Make it a go-to treat whenever you need something sweet on the go. After softening, add strawberries and dates into a food processor until smooth. Spread onto a cookie sheet and bake at a low temperature until dry and pliable. Roll up and enjoy the sweet flavor and fiber.
Instructions:
See specific instructions for how to prepare date fruit leather HERE.
Date Ball Truffles
Blending dates with coconut oil, dark chocolate, salt, vanilla extract, and cocoa powder creates the base for these tasty treats. They are then coated with cocoa powder and finely chopped roasted pistachios. Feel free to swap out the roasted pistachios for another type of finely chopped nut, depending on your preference. The blend of these nuts and dates provides fiber and healthy fats needed during pregnancy.
Instructions:
See specific instructions for how to prepare date ball truffles HERE.
Key Lime Date Energy Bars
I just LOVE an easy homemade granola bar. They are a great grab-and-go option. And it’s surprisingly easy to whip up a batch for the week to make snacking easier. Plus, these Key Lime Energy Bars are packed with great flavor.
Instructions:
See specific instructions for preparing these key lime energy bars; click HERE.
Date-Nut Fruit Mix
You don’t have to make dates into balls all the time—spice things up with a date-nut fruit mix. Toss diced dates, chopped nuts, seeds, and your choice of other ingredients, like dried coconut or chocolate chips, together. Then enjoy the nutrient and fiber-rich mix by the handful. It’s a super easy snack that supports digestive health and may help labor.
Instructions:
See specific instructions for a quick way to whip together a date-nut fruit mix HERE.
Incorporating dates into your meal plan during pregnancy is safe and may help make labor easier.
There’s a variety of recipes and ways to eat dates during pregnancy. Based on research, dates may support an ‘easier’ labor and delivery. If not, they are a great source of fiber and antioxidants. As discussed in my post on foods that induce labor, consuming dates is considered one of the safest things for pregnant women to try to support labor as the weeks of pregnancy progress naturally.
The general recommendation is to consume 6 dates per day in the third trimester of pregnancy, but it’s okay if you can’t eat this many! Dates are a natural source of carbohydrates and sugar. Everyone will tolerate a different amount of carbohydrates. It’s essential to consider your blood sugar response, especially for those with or at higher risk of gestational diabetes. Dates are best enjoyed in moderation for most people.
Learn the best foods to eat during pregnancy and get access to trimester-specific meal plans when you join The Prenatal Nutrition Library. You’ll have access at your fingers with our mobile app, available on both Apple and Android! The annual membership now includes access to our BRAND NEW Feel Good Gestational Diabetes (GD) Program, complete with a bonus 30-day meal plan for GD!
Want to try a sample meal plan for pregnancy first? Try my FREE 1-Week Meal Plan HERE!
