Sweet and Savory Stuffed Dates Recipe

Stuffed Dates 2 Ways
Stephanie Lang, MS, RDN, CDN
Total Time: 5 min
Prep Time: 0 min
Cook Time: 5 min
Servings: 2 (2 dates each)

Nutrition Highlights (per serving)

73 calories
5g fat
7g carbs
2g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2 (2 dates each)
Amount per serving  
Calories 73
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 7g 3%
Dietary Fiber 1g 4%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 2g  
Vitamin D 0mcg 0%
Calcium 8mg 1%
Iron 0mg 0%
Potassium 95mg 2%
*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.

In a Mediterranean style diet, sweets are only consumed in small amounts. Instead, there is an emphasis on choosing fresh or dried fruits to eat after or between meals. Dates are especially known for their sweet taste, and they can be eaten as is or added to salads, chicken, or rice dishes, or soaked and pureed into a paste to use in baking, spreading onto toast, or stirring into yogurt or dressings.

Dates are a good source of potassium and fiber. This recipe calls for stuffing dates with high protein and healthy fat-containing sunflower seed butter, or low fat and high protein goat cheese. Enjoy a stuffed date or two before or after a workout to keep your energy strong.

Along with eating a healthy diet, being physically active for at least 30 minutes per day—whether that means a leisurely walk, a high-intensity exercise, or activities of daily living—may play a role in preventing cancer and improving quality of life for people with cancer.


  • 4 large Medjool dates
  • 1 tablespoon sunflower seed butter
  • 1/2 teaspoon sunflower seeds
  • 1 tablespoon goat cheese
  • 1/2 teaspoon honey


  1. To make the Sunflower Butter & Seed dates: cut a slit in the dates with a knife and take out the pit. Stuff with 1.5 teaspoons of sunflower seed butter per date and sprinkle with 1/4 teaspoon sunflower seeds on top.

  2. To make the Goat Cheese & Honey dates: cut a slit in the dates with a knife and take out the pit. Stuff with 1.5 teaspoons of soft goat cheese per date and drizzle with 1/4 teaspoon honey on top.

Ingredient Variations and Substitutions

Medjool dates are large, semi-soft dates that are well-suited to stuffing and are widely available in the United States. Feel free to branch out and explore other varieties of dates available at your local markets.

Want to spice things up? Add a few shakes of cinnamon or a pinch of freshly grated ginger to the sunflower stuffed dates. Get nutty and add a walnut half to the goat cheese and honey stuffing.

If you do not like goat cheese, you can use a hard white cheddar, ricotta cheese, or even cream cheese as a filling.

Cooking and Serving Tips

These dates are natural finger foods, making for a great snack or party appetizer.

The stuffed dates are best when consumed immediately after or within a day of stuffing. Store any leftovers in the refrigerator to maintain freshness and practice food safety. 

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