Paleo Sticky Date Pudding Cupcakes


OMG, you guys are going to love these delectable and paleo friendly, sticky date pudding cupcakes/muffins with fresh raspberries. I adapted these from a recipe for a mini sticky date pudding by Claire Yates, which I found in her book Optimal Health The Paleo Way. It’s actually one of my all-time favourite paleo books, so read about the book just below the recipe.


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. This yielded 5-6 muffins/cupcakes. 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, the more the better.

These mini cupcakes 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.

Check out my nut-free chocolate and strawberry muffins here, and more paleo desserts here.


Paleo Sticky Date Pudding Cupcakes

  • Author: Clare Yates
  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Total Time: 40 mins
  • Yield: 5 1x
  • Category: Dessert



For the muffins

  • Butter, ghee or coconut oil to grease the muffin tray with
  • 10 tablespoons of water
  • 12 dates (seeds out)
  • 1 ½ ripe banana, peeled and roughly chopped
  • 2 ½3 tablespoons coconut flour
  • 1 tablespoon vanilla extract or essence or 1 fresh vanilla bean, seeds scraped out
  • 2 eggs
  • 1 teaspoon honey (my addition but it will be sweet enough without)
  • ½ teaspoon baking powder

For the sticky date ganache

  • 56 dates, chopped
  • ½ of orange, juice only
  • 3 tablespoons almond milk (coconut milk or water can also be used)
  • 1 teaspoon vanilla extract or essence
  • 1 teaspoon honey
  • Fresh raspberries or strawberries for garnish


  1. Preheat oven to 185°C (365 °F).
  2. Grease muffin tins with the butter or ghee and set aside.
  3. Heat the dates and 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.
  4. Place the coconut flour, egg, banana, vanilla extract and baking powder in a blender or food processor and mix well until well combined and aerated.
  5. Add the dates to the banana mixture and combine. Evenly distribute into the ramekins. Cook in the oven for about 20-22 minutes.
  6. While the muffins are in the oven, place the sticky date ganache ingredients in a small saucepan over a 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.
  7. 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.

Pin these paleo sticky date pudding cupcakes from here


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.


  1. Hmm. I divided the batter into six muffins rather than five. The cooking time was *way* off. These took more like 45 minutes to set up. Even without the added honey, I found them cloyingly sweet. The flavor was disappointing, too. Very one dimensional. A whole lotta effort for very little reward. On a positive note, the process of breaking down the dates in almond milk reminded me how much I love my paleo fauxtmeal…. mixed nuts, minced dates, almond milk microwaved and eaten like oatmeal. Yum!

  2. Delicious recipe! Only thing I had to change is the quantity of the ganache, and if I had read the recipe beforehand, I would have doubled the cupcakes as well. I had to quadruple the ganache because I like to be generous (at least a little bit more than a dollop) on my cupcakes, but overall I’ll be making more of these soon for sure! Thanks for sharing!

    1. Hey Jess, coconut flour is extremely moisture hungry so it soaks up a lot of liquid and bulk of the mixture comes from the other ingredients. They are little muffins, not a big batch. You can double the ingredients to make a bigger batch. Irena

  3. looks very yummy! but i was wondering if there’s anything i can replace with the coconut flour since im not a big fan of the taste!

    1. You don’t taste the coconut very much as banana is quite overpowering but if you want to replace it I would use double that amount in almond meal and maybe a little bit of starch like tapioca or arrowroot (maybe 2 tbsp).

  4. I recently bought dates at Costco. They were grainy and not tasty. I was wondering if that is normal, and where do you buy your dates?

    1. Hmmm, not sure what you mean by grainy. They might have been a little drier than they should be and as a result had a grainier texture. I know dried figs can have a grainy texture because of the seeds but I haven’t experienced that with dates, especially not after you soak or cook them. I get mine from a either a health food store/Wholefood, from an Indian or Middle Eastern grocery store or from our little shop next door that sells them (lucky). I’m in London these days too. You can also look at ordering them through Amazon and check the reviews first.

    2. LOVE them when they’re grainy (Have to have sever restraint to keep from popping them like candy!! LOL)
      – but that doesn’t change them if you’re going to cook with them. They still do fine.

  5. Would it work to replace the banana with appke, pear ir carrot as I cannot eat banana. Or do you have any other suggestions.

    1. Hi Lindy, I have tried with any of those but I would think that carrot and apple or pear together might work well. Banana is a little creamier so perhaps you can even try adding a little bit of avocado. Maybe try making a smaller batch to test it out and I’d love to know how it went.

  6. I just made these today after promising my bf I’d have a go at something baked and he LOVES sticky date pudding so this seemed like a good shot. I made mine in a muffin pan with little cupcake holders and while I can see how a ramekin would be good, because they are so soft, mine have come out very well as little mini cakes. So so sweet and very pretty! Delicious! I’ll be making these little beauties again. xo

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