If you’re anything like me, you’ve always got a hyperfixation snack—kind of like a favorite song you play on repeat and somehow never get sick of. I’ve gone through plenty of snack phases: chocolate-hazelnut Pirouettes, kettle corn, Cinnamon Toast Crunch, Cashew Clusters (yes, I have a serious sweet tooth—thanks for noticing). There’s no real logic to it, but once I’m hooked, it’s the only thing I crave. Costco-sized boxes take over my pantry until the next obsession rolls in.
After years of rotating through snack flings, I’ve finally landed on one that might just be the one. I’ve been reaching for it daily for almost a year now, and honestly, I’m not even close to getting tired of it. It’s naturally sweet, wholly satisfying, and doesn’t come with a sugar crash two hours later. And yes, it’s literally just one ingredient.
Why I’m Obsessed With Medjool Dates
Dates. Just good ol’ Medjool dates. I eat them every day, multiple times a day, straight out of the box—and here’s why.
When I tried one for the first time, it felt like finding a snack cheat code. They taste almost too good to be real—soft, chewy, intensely sweet, and somehow rich, like caramel. There’s a reason people call them “nature’s candy”—they taste like a decadent confection in an unassuming little fruit package.
The taste alone was enough to win me over, but wait until you hear the benefits. To get all the facts straight before I sang their praises, I spoke to Natural Delights, the leading Medjool date brand in North America. Their registered dietitian, Amy Davis, gave me the rundown: Dates are full of fiber and nutrients like potassium, magnesium, and copper. They’re also packed with antioxidants, which basically means they’re doing some behind-the-scenes good while tasting like dessert.
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They’re a great pre-exercise snack, support gut health, and offer anti-inflammatory benefits. Some studies even link dates to promoting natural labor and potentially reducing the risk of Alzheimer’s.
Yes, dates are high in sugar, but it’s natural sugar. And thanks to all the fiber, they don’t send your blood sugar on a rollercoaster the way candy does. That fiber will also help keep things moving—and here at Allrecipes, we’re all about foods that keep you regular.
The list goes on, but you get the gist: dates are a powerhouse snack. And when a treat is that tasty and good for you, I see no reason to slow down any time soon.
Luckily, some of the best dates in the world are grown right here in the U.S., specifically in Yuma, Arizona, where the climate mimics date-growing conditions in Morocco, with over 100 days a year reaching 100 degrees F. That heat, combined with a steady water supply, creates plump, juicy dates that are absolutely perfect for snacking.
My Favorite Ways to Eat Dates
My snacking style is simple—I take out the pit and eat them straight from the package (P.S. I always buy the unpitted ones because leaving the pit in helps preserve the fruit’s texture and moisture). But for a next-level snack, I warm them in the microwave for 15 seconds so they’re even softer, more caramel-like, and melty.
Sometimes, I take it one step further by slicing them open and smearing peanut butter on them. It’s sweet, salty, chewy, and a total game-changer. Some TikTokers swear adding a pat of salted butter to the center creates a bite that tastes just like cookie dough. Personally, I think it just tastes like a buttery date—but I see no problem with that.
Shelia Johnson
And as you can imagine, there are endless ways to work these sugar bombs into delicious recipes. Toss chopped dates into caramelized onions as they cook down, mix them into Brussels sprouts salads, or blend them into homemade hot sauce for a touch of natural sweetness. For dessert, you can whip them into Gramma’s Date Squares, crispy Date Balls, or a British Sticky Toffee Pudding.
One of the best ways to serve them, in my opinion, is to stuff them with blue cheese, wrap them in bacon, and bake them until crispy. Believe me, they will vanish from an appetizer tray in no time.
But all of that defeats the point of enjoying them in their most perfect form: just as they are. So if you’re looking for something new to snack on—something that’s simple, satisfying, and feels like a little treat every time—I can’t recommend dates enough.
I mean, clearly, I can’t shut up about them.