Fat-free sticky toffee puddings

Fat-free sticky toffee puddings
  • Serves icon Serves 4
  • Time icon Hands-on time 15 minutes, cook time 30 minutes

These light sticky toffee puddings, from The Midlife Kitchen book by Mimi Spencer and Sam Rice, are very easy to make and completely fat-free.


  • 175g Medjool dates, pitted
  • 175ml water
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 2 large eggs, separated
  • 85g self-raising flour
  • a pinch of sea salt flakes
  • 1 tsp bicarbonate of soda
  • 4 tbsp date syrup


  1. Preheat the oven to 160°C/Gas Mark 3.
  2. Place the dates and water in a saucepan and bring to a simmer, then cook for 3–4 minutes until softened. Leave to cool slightly, then transfer to a food processor or blender, add the maple syrup and vanilla extract and blitz until almost smooth. Tip into a bowl and stir in the egg yolks. Sift in the flour, add the salt and bicarbonate of soda and stir well.
  3. Whisk the egg whites in a clean bowl until stiff peaks form, then fold into the date mixture, ensuring they are fully incorporated.
  4. Put 1 tablespoon of the date syrup into each of 4 pudding moulds or ramekins, then divide the mixture between them. Transfer the moulds to a roasting tin and pour hot water into the tin to reach halfway up the moulds.
  5. Bake for 25–30 minutes, or until a skewer inserted into the puddings comes out clean (the timing will depend on the depth of the moulds or ramekins). Run a knife around the edge of the moulds, then invert the puddings on to individual plates. Serve immediately.

Recipe from The Midlife Kitchen: Health-Boosting Recipes for Midlife and Beyond by Mimi Spencer and Sam Rice, published by Mitchell Beazley. Image credit: Issy Crocker.

delicious. tips

  1. A recent study found that date syrup shows promise for fighting bacterial infections, and dates are a good source of gut-friendly fibre too.

Recipe By

The Midlife Kitchen, by Mimi Spencer and Sam Rice.


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