How I Make It With Ghee and Coconut Butter Instead
I was recently watching an episode of The Kardashians when I heard Kourtney ask Kim, “Have you ever had a buttered date?” It immediately caught my attention, not because I was curious, but because I knew exactly what she was talking about…and how I wanted to make it a little more Healthified.
I’ve shared before that I’m a sweet-treat girl through and through. When it comes to cravings, I’ll choose chocolate over a potato chip any day. But a salty-sweet combination? That’s really my jam. The buttered date checks all those boxes. As someone on a gut-healing journey who has also given up added sugar (not the natural sugar found in fruit), I’m always looking for ways to upgrade familiar foods with ingredients that feel more supportive to digestion and blood sugar balance. This version swaps traditional butter for ghee and pairs it with coconut butter for a nourishing twist that, in my opinion, tastes like caramelized cookie dough.
Why I Healthified the Viral Buttered Date
When something goes viral in the food world, I’m usually less interested in copying it exactly and more interested in asking one simple question: How can I upgrade these ingredients? Healthifying a recipe means making small, intentional upgrades that support digestion, blood sugar balance, and overall well-being.
Traditional buttered dates are delicious, but on my gut-healing journey, I’ve learned that certain swaps can make a noticeable difference in how I feel afterward. Ghee is a clarified butter that’s free of lactose and casein, which many people find easier to digest, while still offering the rich flavor and butyrate benefits of butter. Coconut butter adds healthy fats and fiber, helping to slow sugar absorption and create a more balanced sweet treat.
This Healthified version keeps the simplicity and indulgence of the original while using ingredients that feel more supportive to my body. It’s a perfect example of my approach to food right now: familiar, satisfying, and upgraded just enough to make a difference.
The Ingredients
- Softened coconut butter (or make your own)
- Ghee, room temperature
- Medjool dates, pits removed
- High quality sea salt
What are the Benefits of Ghee and Coconut Butter?
Ghee is a form of clarified butter, meaning the lactose and casein have been removed. Many people with sensitive digestion find ghee easier to tolerate than traditional butter, while still enjoying its rich flavor. Ghee also contains butyrate, a short-chain fatty acid that supports gut health and helps maintain the integrity of the gut lining.
Coconut butter is made from the whole coconut, not just the oil. That means it contains both healthy fats and fiber. The fiber in coconut butter helps slow the absorption of the natural sugars found in dates, which can support steadier blood sugar levels. It also adds a subtle sweetness and creamy texture that balances the richness of the ghee.
Together, ghee and coconut butter create a more balanced, satisfying sweet treat. The combination of fats and fiber helps curb sugar spikes, supports digestion, and delivers that crave-worthy salty-sweet flavor.
How to Make the Healthified Buttered Date
Step 1: Whisk the coconut butter and ghee together until creamy. I used 1/4 cup softened coconut butter and 1 tablespoon of ghee, room temperature.
Step 2: Remove the pit from the date.
Step 3: Add a teaspoon of the coconut butter and ghee mixture in the middle of the date.
Step 4: Sprinkle with high quality sea salt and enjoy!
How I Enjoy It
I usually enjoy this Healthified buttered date as a simple sweet treat when I’m craving something a little indulgent. It’s also one of my favorite pre-workout snacks, especially on days when I want quick energy without feeling weighed down. The combination of natural sweetness from the date and the richness of the ghee and coconut butter feels satisfying enough that one or two is usually plenty.
I like to sprinkle a pinch of high-quality sea salt on top to really bring out the flavors and lean into that salty-sweet balance. It turns a few simple ingredients into something that feels special, even though it takes just minutes to make.
Healthified Notes
- This recipe is meant to be enjoyed mindfully. One or two dates is usually plenty and feels satisfying without overdoing it.
- Ingredient quality matters here. Using high-quality ghee and unsweetened coconut butter makes a noticeable difference in both flavor and digestion.
- While dates contain natural sugars, pairing them with fats and fiber helps slow sugar absorption and creates a more balanced sweet treat.
- This is not about perfection or elimination. It’s about making small, intentional upgrades that support how you feel.
- As always, listen to your body. Everyone’s tolerance is different, especially during gut healing.
This Healthified buttered date is a perfect example of my approach to food right now. Simple ingredients, small upgrades, and no unnecessary rules. If you try it, let me know what you think. And if you enjoy recipes like this, you’ll love my water-based cooking e-book, which is filled with simple, nourishing meals designed to support digestion without sacrificing flavor.
The Viral Buttered Date: Healthified
Ingredients
- 8 Medjool dates pits removed
- 1/4 cup coconut butter, softened
- 1 tablespoon ghee, room temperature
- High quality sea salt
Instructions
- In a small mixing bowl, combine the coconut butter and ghee. Stir until creamy. Place a teaspoon of the mixture in the middle of the date and sprinkle with sea salt.
