Tracking Pixel

Healthy Pumpkin Sticky Date Cake with Caramel Sauce

Nutritious Snacks & Treats

Healthy pumpkin sticky date cake with a date caramel sauce will wow you with how delicious and flavorful it is! The top has a slightly crispy crust with subtle date pieces and hints of pumpkin in each bite. Made gluten free with almond flour, this date cake can also be made vegan. The date caramel sauce complements the cake perfectly and is vegan.

gluten free sticky date cake with caramel date sauce

Inspired by a dessert from one of my favorite restaurants in Chicago, Avec (definitely put it on your list if you’re planning a visit) this sticky date cake with a pumpkin twist will wow you! It’s fairly simple to make the date caramel sauce that goes with it is truly the cherry on top!

The cake has a little crust to it on the top, which I love, and subtle date pieces throughout that give it a nice sweetness and super moist texture. Hints of pumpkin and pumpkin spice make each piece smell so magical and inviting — just like the way the fall season hits.

Made gluten and dairy free with an option to make it vegan, save this healthy pumpkin sticky date cake recipe for anytime you’re looking for a simple yet elevated dessert ( I mean how sexy does this bite look with the caramel sauce?!).

pumpkin sticky date cake

ingredients for gluten free pumpkin sticky date cake

  • blanched almond flour
  • oat flour – not all oat flours are gluten free. Be sure you’re using gluten free oat flour if desired.
  • pumpkin pie spice
  • ground ginger
  • baking soda
  • baking powder
  • pitted medjool dates
  • pumpkin puree
  • coconut sugar or light brown sugar
  • egg
  • brewed coffee
  • confectioners’ sugar
  • unsweetened non-dairy milk like almond or oat milk
  • vanilla extract
  • salt

equipment / utensils:

healthy date cake recipe

This gluten free pumpkin sticky date cake recipe is made a little healthier by using less sugar and butter than what you might find with others. The addition of the pumpkin puree also gives each bite a little more nutrition like vitamin A, C, E and fiber, not to mention that warm and inviting taste and texture.

It’s important to note that there’s no formal definition of the word “healthy” so while this cake might be “healthier” than other cakes, no cake is super healthy — you know what I mean? To me enjoying cake and baked goods occasionally is part of a healthy diet. I’m not an advocate of depriving yourself and would rather just enjoy the treat that I want and move on. Green smoothies and baked goods all have their place!

Dates themselves are also nutritious — keep reading to find out the difference micronutrients they contain. I recommend using pitted medjool dates for this recipe, but if you have ones with pits at home, simply remove them before chopping.

vegan date cake

Did you know pumpkin puree can serve as an egg replacer in baked goods?!

To make this sticky date cake vegan, simply replace the egg for an additional 1/4 cup of pumpkin puree. It’s so cool because not only does the pumpkin puree work just as well as an egg for the structure of the cake, but you’re also getting hints of that warm pumpkin flavor we all know and love plus extra vitamin A, C, E and fiber in every bite!

Pumpkin baked goods are truly my weakness and one of my favorite things to make! Be sure to keep up on Instagram for more!

Date caramel sauce

This date caramel sauce is vegan because it’s made with dairy free milk. Here I used oat milk, which I love using in baked goods and smoothies because it’s creamier than other non-dairy alternatives like almond. Almond milk would definitely work in this caramel sauce as well as any other non-dairy milk alternative you might have on hand.

Put all the ingredients in a blender and blend on high to get this creamy date caramel sauce. If your seems to be a little too thick, add one tablespoon of non-dairy milk in at a time blending each time until you get the desired consistency.

Sure this sauce is perfect for this sticky date cake, but can also be used in so many different ways! It would be great for dipping apple slices into, and drizzling on top of almost any baked good.

benefits of dates 

Dates come from the date palm tree and they’re typically found dried. They’re chewy and sweet and are a good source of several minerals as well as antioxidants that help protect against disease.

High in fiber, potassium, magnesium and copper, they make for a great snack paired with nut butter. If you haven’t tried that combo, it’s a must!

Dates are gluten free and can be used in so many different ways as a sugar substitute. Some examples are in a smoothie for natural sweetness, in other baked goods and in energy bite recipes to give them a nice texture and sweetness.

pumpkin sticky date cake

Gluten Free Pumpkin Sticky Date Cake

Maggie Michalczyk, RDN
Healthy pumpkin sticky date cake with a date caramel sauce will wow you with how delicious and rich it is! The top has a slightly crispy crust with subtle date pieces and hints of pumpkin in each bite.
Servings 9 pieces


  • for the date cake:
  • 2 cup pitted medjool dates roughly chopped
  • 2 cups brewed coffee
  • 1 tsp. baking soda
  • 1 1/4 cup oat flour
  • 3/4 cup blanched almond flour
  • 2 tsp. pumpkin pie spice or cinnamon
  • 1 tsp. ground ginger
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 6 tbsp. unsalted butter at room temperature
  • 3/4 cup coconut sugar or light brown sugar
  • 1 egg
  • 1/4 cup pumpkin puree
  • for the caramel date sauce:
  • 14 pitted medjool dates
  • 3/4 cup + 2 tbsp non-dairy milk like oat or almond
  • 1 tsp. vanilla extract
  • 1 tsp. pumpkin pie spice or cinnamon
  • pinch of salt


  • Preheat the oven to 350 degrees F and grease an 8X8 baking pan with cooking spray and set aside.
  • In a small saucepan combine chopped dates and coffee and bring to a low simmer. Continue simmering for about 5 minutes until the date pieces begin to break down and the mixture looks thicker. Remove from heat and stir in baking soda. Let cool.
  • Whisk oat flour, almond flour, pumpkin pie spice, ginger and salt together in a medium bowl. 
  • Using a stand or hand mixer, beat the room temperature butter until light and fluffy. Add in the coconut sugar and continue beating until combined. Add the egg and pumpkin puree and beat together until smooth.
  • Finally add in the flour mixture and date mixture and beat together on low until just combined. 
  • Pour the batter into the prepared pan and bake for 50-55 minutes until a toothpick inserted comes out clean with just a few crumbs sticking to it. 
  • While the cake cooks, make the date caramel sauce by combining all of the ingredients together in a high speed blender.

more pumpkin recipes you’re sure to love:

pin this recipe for later!

how to make pumpkin sticky date cake
Join the Conversation
Recipe Rating