Healthy Date Squares (Gluten-Free)

Last Updated: Jun 1, 2026 by Leanne Combden

These Healthy Date Squares are a gluten-free and dairy-free twist on traditional Newfoundland date squares. They have a crisp crumble base and topping, made with rolled oats, quinoa flakes and almond flour, and a naturally sweetened date caramel filling. They're the perfect afternoon treat with a hot cup of tea!

This recipe also inspired some of my other gluten-free oat squares, including these blueberry breakfast bars, strawberry steel cut oat bars and my chocolate oat bars!

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Quick Look: Healthy Date Squares

⏱ Prep Time: 20 minutes
👩🏻‍🍳 Bake Time: 25 minutes
⏳ Total Time: 45 minutes
🍽 Servings: 16 squares
⚡ Calories: 285 per square
🌱 Diet: gluten-free, dairy-free, vegan
🔥 Flavor/texture: crisp crumble base and topping, with a naturally sweetened, sticky date filling.
👌 Difficulty: just 11 ingredients, easy to assemble and bake.
❤️ Why you'll love: the addition of quinoa flakes adds a mild nutty and earthy flavor; wholesome twist on traditional Canadian date squares.

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What are date squares?

Date squares are a Canadian dessert with an oat crumb base and topping and a softened date filling. In Newfoundland, we call them date squares or date crumbles, while in western parts of Canada, they're often called matrimonial squares.

Around here, date squares are a popular cookie for the holidays, but are also commonly found at baby showers and bake sales. If you ever take a road trip around Newfoundland, you will likely find them in road side coffee shops and community restaurants.

Table of Contents

Quick Look: Healthy Date Squares
What are date squares?
What makes this date square recipe so special?
Ingredient notes and substitutions
How to make healthy date squares
Expert tips for making this recipe
Measuring your ingredients
Date squares FAQs
More gluten-free desserts
📖 Recipe

What makes this date square recipe so special?

Date squares are one of my favorite desserts, and they take me back to my childhood. I first shared this recipe in 2017, and it remains a staple in my kitchen today. Back then, I was cutting back on gluten and dairy but refused to miss out on one of my favorite treats. I created this gluten-free, dairy-free version to satisfy my cravings without sacrificing the texture and rich flavor of a classic date square.

Here's what makes them unique:

Quinoa: Replacing some of the oats with quinoa flakes adds a subtle nutty, earthy note that perfectly balances the sweet, caramel-like date filling.
No white flour: Traditional date squares rely on white flour for the base and crumble topping. Replacing it with almond flour keeps the bars gluten-free. (I also make this swap for my peach crumble bars and cherry pie bars in order to make them gluten-free).
No butter: Using coconut oil instead of butter keeps this recipe dairy-free while ensuring the crumble topping bakes up extra crunchy.
Naturally sweet filling: Many recipes add brown sugar to the filling, but this version uses only dates and water. The dates are naturally sweet enough on their own.

Ingredient notes and substitutions

Ingredients to make date squares arranged in individual bowls and labeled.

Dates: I used fresh medjool dates in the filling, but you can also use pitted dried dates. Medjool are softer and chewier, and you need to cut them in half to remove the pits. If you chop your dates, the filling will cook a little quicker, but you can keep them whole if you wish.
Oats: Oats are the main ingredient to make the crumble base and topping for date squares. I like to use large flake (old fashioned) rolled oats as they absorb less moisture than quick oats, so the topping gets nice and crispy. (Just look at how crispy the topping is for my almond flour apple crisp)!
Quinoa flakes: These are just quinoa seeds rolled or pressed into flakes. In this way, they're similar to oat flakes, except much smaller in size. You can normally find quinoa flakes in the organic section of your grocery store or at bulk food stores. (I also use quinoa flakes to make my chocolate cherry energy bites).
Maple syrup: Along with the dates, maple syrup is the primary sweetener for these squares. If you don't need this recipe to be vegan, you can use honey instead.
Coconut sugar: A small amount of coconut sugar works with the maple syrup for sweetening the crumble mixture and amps up the caramel-like flavor of the date squares. If you don't have coconut sugar, you can use brown sugar as a replacement.
Almond butter: Almond butter works with the coconut oil to help the crumble mixture stick together. (I use this same method in my gluten-free cherry crisp). If you don't have almond butter, you can use another type of natural nut or seed butter. I've made these date squares with peanut butter, and while they had a slightly different taste, they were still delicious and had the same texture.

How to make healthy date squares

Chopped dates and water in a small sauce pan.

Step 1: Add the chopped dates and water to a small sauce pan.

Date filling cooked in small sauce pan with a spatula in it.

Step 2: Bring to a boil, reduce heat and let simmer until the dates have softened (about 7-8 minutes). Towards the end of the cook time, start to mash the dates with a fork to help them absorb any remaining liquid.

Dry oat and quinoa mixture whisked together in a glass bowl.

Step 3: Whisk together the oats, quinoa flakes, almond flour, coconut sugar, cinnamon and salt.

Almond butter, maple syrup and coconut oil melted together in a bowl.

Step 4: Add the almond butter, maple syrup and coconut oil to a glass bowl and microwave on two 30-second intervals. Stir until melted together and runny.

Wet ingredients stirred into the oat and quinoa mixture to form a crumbly, wet mixture.

Step 5: Pour the wet mixture over the oat/quinoa mixture and stir together until all of the dry ingredients are mixed in.

Some of the oat and quinoa mixture pressed into the bottom of a square pan.

Step 6: Press a little over half of the crumb mixture into the bottom of a 9-inch square pan lined with overhanging parchment paper.

Date mixture spread over the base layer.

Step 7: Spread the date filling over the bottom crumb layer.

The rest of the oat and quinoa mixture sprinkled over top of the date layer.

Step 8: Scatter the remaining crumb mixture over top of the date layer and lightly press it down so it sticks to the dates.

Step 9: Bake at 350F for 23-28 minutes or until the top is golden brown and crunchy.

Date squares cut into bars on brown parchment paper.

Step 10: Let cool and cut into squares.

Expert tips for making this recipe

Date filling. Stir the dates and water frequently so the dates don't burn on the sauce pan. Be careful not to cook the dates for too long or mash them too much. They'll just end up mushy. You want a sticky paste, and some clumps of dates are perfectly fine.
Gluten-free oats. While oats are naturally gluten-free, there may be cross-contamination with wheat products, so just make sure your oats are certified gluten-free.
Toast quinoa flakes. If you want to enhance the nutty flavor, you can toast the quinoa flakes in a skillet over low heat on the stove top. They'll take about 10 minutes to lightly toast and become fragrant. Just make sure to stir constantly so they don't burn.
Thicker date square. This recipe was made in a 9-inch square pan. If you prefer a thicker date square, just use an 8-inch square pan and bake the squares for an extra 5 minutes.

Measuring your ingredients

For convenience, US cup measurements are included in the recipe card for this recipe. To ensure greater accuracy, however, weight and volume measurements are also provided. So, if you see grams (g), you'll want to use a kitchen scale to weigh your ingredients, and if you see milliliters (ml), you'll want to use a liquid measuring cup. Smaller quantities of ingredients are provided in teaspoons and tablespoons.

A date square on parchment paper with others around it.

Date squares FAQs

How are these date squares healthy?

I consider these date squares healthier than traditional date squares as they contain wholesome ingredients like quinoa and oats, are made without white flour, and are sweetened with maple syrup, dates and a little coconut sugar.

I can't find quinoa flakes. What can I use as a substitute for these date squares?

I'll admit that it can be a bit tricky to find quinoa flakes sometimes. Most recently, I ordered them online. If you don't have quinoa flakes, you can just use more rolled oats or you can replace them with buckwheat flakes. (I use buckwheat flakes to make my blueberry crisp without oats). Whatever you use, make sure you substitute based on weight. So, 140g of quinoa flakes would be replaced with 140g of oats or buckwheat flakes.

What's the best way to store these date squares?

Store the squares in an airtight container at room temperature and enjoy within 2-3 days. You can also store them in the fridge for 6-7 days. (I personally love the firmer texture of a cold date square).

Can you freeze these date squares?

Yes, once fully cooled and cut into squares, just place them in a freezer safe container, either in a single layer or in between sheets of parchment or wax paper. Store in the freezer for up to 3 months. To defrost, just leave them at room temperature for 30-60 minutes.