brown butter date caramel bars

a naturally sweet, third-trimester treat for moms who need something a little extra

I’m in my third trimester of pregnancy with our third baby, and let me tell you—dates are saving me right now. If you’ve ever been pregnant and heard someone say “you should eat dates!” without giving you a single idea for how to enjoy them, you’re not alone.

I’ve done the straight-out-of-the-bag method, stuffed them with nut butter, blended them into smoothies, and even tossed them into muffins. But this? These brown butter date caramel bars are by far my favorite way to get those nutrients in. They’re sweet without added sugar, buttery without being greasy, and they hold together beautifully as a nourishing, fridge-stable treat.

Whether you’re pregnant, postpartum, or just want something naturally sweet and indulgent, you’ll want to try these.

Why dates?

There are several evidence-based benefits to eating dates in the third trimester of pregnancy. A few peer-reviewed studies show that regular date consumption (from about 36 weeks on) can:

• Shorten the first stage of labor

• Increase cervical ripening

• Reduce the need for medical induction

One study published in the Journal of Obstetrics and Gynaecology found that women who consumed six dates per day had a significantly higher chance of spontaneous labor and lower need for oxytocin during labor compared to the control group (Al-Kuran et al., 2011).

Another review in BMC Pregnancy and Childbirth supports these findings and emphasizes that dates are safe to consume throughout pregnancy and are rich in essential nutrients like fiber, potassium, and magnesium (Kordi et al., 2020).

The only downside? Eating plain dates can get old fast. That’s why I created this recipe.

Brown Butter Date Caramel Bars Recipe

This recipe makes about 20 squares. You can use all of the caramel if you want a thicker layer, or save the rest as a fruit dip, ice cream or yogurt topping, or coffee add-in!

Ingredients

For the Date Caramel

• 4 cups pitted dates (soaked in boiling water for at least 30 minutes)

• 2 tsp vanilla extract

• 1 tsp salt

• 1 stick unsalted butter (reserve 2 tablespoons to brown)

For the Crust

• ½ cup unsalted butter, room temperature

• ¼ cup granulated sugar

• 1 cup all-purpose flour

• Pinch of salt

For the Chocolate Topping

• ½ bag dark chocolate chips (or unsweetened if you prefer)

• 1–2 tbsp coconut oil

Instructions

1. Make the Crust

Cream the butter and sugar together until smooth. Slowly add in the flour and a pinch of salt using a wooden spoon or your hands. The dough will be crumbly—don’t overmix!

Line an 8x8-inch baking pan with parchment paper and press the dough into the pan with your fingers. Prick the crust all over with a fork and bake at 350°F for 20–25 minutes, until lightly browned and dry. Let it cool slightly before layering.

2. Make the Caramel

While your crust is baking, blend or process the soaked dates until smooth. Add vanilla, salt, and all but 2 tablespoons of your butter, and blend again until creamy.

In a pan, melt the remaining 2 tablespoons of butter and let it brown slightly. Add your caramel mixture and stir continuously until the mixture reaches about 200°F. This will give it that rich, thick texture and keep the bars from being too sticky.

3. Make the Chocolate Topping

Melt the chocolate chips and coconut oil together in a double boiler or microwave in 30-second intervals. Stir until smooth.

4. Assemble the Bars

Once the crust has cooled slightly, spread your desired amount of date caramel over it—I use about half. Top with the melted chocolate and spread evenly. Refrigerate until set, then remove from the pan and slice into squares.

Store in the fridge for up to two weeks (if they last that long).

A Few Notes

• These bars are naturally sweet from the dates. If you’re used to less sweet desserts, opt for unsweetened chocolate on top.

• You can use the remaining caramel to top oatmeal, toast, or baked apples.

• If you’re postpartum or nursing, the healthy fats and fiber in these bars make them a great snack to have on hand.

Final Thoughts

Whether you’re in your third trimester like me or just looking for a nourishing dessert that still feels like a treat, these brown butter date caramel bars are such a good option.

They're one more way to take something ordinary—like a date—and turn it into something beautiful, delicious, and practical. And that feels a little bit like motherhood to me.

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