Berry, Date, and Super Seed Snack Cake

Berry, Date & Super Seed Snack Cake
Stephanie Lang, MS, RDN, CDN
Total Time: 36 min
Prep Time: 1 min
Cook Time: 35 min
Servings: 9

Nutrition Highlights (per serving)

105 calories
4g fat
14g carbs
4g protein
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Nutrition Facts
Servings: 9
Amount per serving  
Calories 105
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 62mg 21%
Sodium 144mg 6%
Total Carbohydrate 14g 5%
Dietary Fiber 3g 11%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 79mg 6%
Iron 1mg 6%
Potassium 144mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

By using just half a cup of whole wheat flour in the entire cake, there is more room for the delicious sweet dates and blueberries to shine.

Soaking dates in water allows them to soften so that they can blend up easily and be used as a natural sweetener in baked goods. Dates are popular dessert and snack option in many Mediterranean style diets. They are high in several important minerals including potassium, manganese, magnesium, and copper, and they provide significant amounts of calcium, iron, vitamin K, and B vitamins. 


  • 1 cup Medjool dates (about 10 dates)
  • 1/2 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 2 tablespoons poppy seeds
  • 2 tablespoons ground flaxseed
  • 1/2 cup sunflower seed butter
  • 3 large eggs
  • 1 teaspoon vanilla extract
  • 3/4 cup blueberries, fresh or frozen


  1. Take the pits out of the dates. Place pitted dates in a bowl and cover with water. Let sit for at least an hour.

  2. Heat the oven to 350F. Spray an 8 x 8 inch baking dish with canola oil spray.

  3. Whisk together the flour, baking powder, salt, poppy seeds, and ground flaxseed in a large bowl. Set aside.

  4. Drain the dates and place into a blender or food processor with the sunflower seed butter, eggs, and vanilla. Pulse until the dates are finely chopped and everything is mixed together.

  5. Pour the blended date mixture into the dry ingredients and fold together with a rubber spatula.

  6. Pour the batter into the prepared baking dish and spread around with an offset spatula until the batter is evenly distributed in the pan.

  7. Dump the berries on top and gently press into the batter.

  8. Bake for 30 to 35 minutes, rotating the pan midway through baking, until the cake is puffy, the edges are golden, and a toothpick inserted into the center comes out clean. Let cool on a wire rack. Slice and serve.

Ingredient Variations and Substitutions

Want to make this gluten free? Use 1/2 cup gluten-free oats and pulse them into a flour-like consistency.

Oats are a good source of soluble fiber which slows digestion and helps you feel satiated. Swap out peanut or almond butter for the sunflower seed butter, or use sesame seeds instead of poppy seed for a flavor variation with a similar nutritional profile.

Cooking and Serving Tips

Although it can sometimes be hard to wait, the cake slices the best once it has had time to cool. Slice into pieces and wrap each piece individually so you can have your snack ready to grab-and-go before you run out the door.

This is a relatively dense cake, so enjoy with a cup of coffee or tea and an extra smear of sunflower seed butter.

This recipe adheres to recipe guidelines and cancer prevention recommendations outlined by the American Institute for Cancer Research.

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