Let’s face it—dried fruits like dates and figs are delicious, nutritious, and incredibly versatile. They’re naturally sweet, high in fiber, and perfect for energy balls, baked goods, or sweetening smoothies without refined sugar.

But there’s just one not-so-sweet problem: they’re expensive. Especially if you’re buying organic or shopping at your local health store, a small bag of Medjool dates can feel like a luxury item. So what’s a budget-conscious, health-focused eater to do?

Good news—you don’t have to sacrifice flavor, nutrition, or natural sweetness. There are plenty of alternatives that offer similar benefits without the steep price tag.

Below are 7 affordable, healthy substitutes for pricey dried fruits that work beautifully as sweeteners or in your favorite recipes.

1. Raisins – The Classic, Budget-Friendly Option

Why it works: Raisins are essentially dried grapes, and they come at a fraction of the cost of dates or figs. They’re sweet, chewy, and packed with antioxidants and iron.

Best uses:

• Add to oatmeal or granola

• Blend into energy balls

• Use in baking (cookies, muffins, bread)

Tip: Look for unsweetened, sulfate-free raisins for the healthiest option.

2. Prunes – Fiber-Rich and Naturally Sweet

Why it works: Prunes (dried plums) are highly underrated. They’re not only affordable but also loaded with fiber, potassium, and antioxidants. Plus, they offer a rich, deep sweetness similar to dates.

Best uses:

• Smoothies (especially chocolate or coffee-based)

• Homemade sauces and marinades

• Energy bars

Pro Tip: Soak them in warm water for a few minutes to soften before blending.

3. Applesauce – A Surprising, Shelf-Stable Sweetener

Why it works: Unsweetened applesauce is easy to find, dirt cheap, and low in calories. It adds moisture and sweetness to baked goods and blends effortlessly into smoothies or yogurt.

Best uses:

• Baking (as a substitute for sugar or oil)

• Blended into protein shakes

• Mixed with chia seeds for a quick pudding

Watch out for: Added sugars. Always choose unsweetened applesauce to keep it healthy.

4. Mashed Bananas – Nature’s Creamy Sweetener

Why it works: Ripe bananas are naturally sweet, easy to mash, and highly versatile. Best of all, they’re often on sale and even cheaper if you buy them slightly overripe.

Best uses:

• Pancakes or waffles

• Muffins and banana bread

• Overnight oats or smoothie bowls

Bonus: Bananas add potassium, vitamin B6, and natural prebiotics to your diet.

5. Sweet Potatoes – The Unexpected Hero

Why it works: Cooked sweet potatoes bring a caramel-like sweetness and creamy texture. While it may not be the first thing you think of, mashed sweet potatoes can replace dates or figs in many recipes.

Best uses:

• Brownies or sweet breads

• Smoothies (especially with cinnamon or nutmeg)

• Blended into protein-rich puddings or dips

Quick tip: Roast or microwave until soft, then mash and use as a natural sweetener.

6. Dried Apricots – Sweet, Tart, and Economical

Why it works: Dried apricots are usually cheaper than dates and figs, and they offer a tangy, honeyed flavor that stands out in recipes.

Best uses:

• Trail mixes and snack bars

• Baked goods

• Blended into sauces or chutneys

Watch for: Sulfites, which are often added to preserve color. Opt for unsulfured apricots when possible.

7. Carrot Purée – Budget-Friendly and Surprisingly Sweet

Why it works: Steam or boil carrots and blend them into a purée—you’ll get a mild, natural sweetness along with a boost of beta-carotene and fiber.

Best uses:

• Carrot muffins or cakes

• Added to oatmeal or porridge

• As a base for healthier dessert dips

Bonus use: Add some cinnamon or nutmeg to the purée to bring out even more sweetness.

What to Look for in a Natural Sweetener Substitute

When swapping out expensive dried fruits, aim for alternatives that check these boxes:

• Natural sweetness

• Fiber-rich or nutrient-dense

• Low in added sugars

• Affordable and easy to find

• Versatile in recipes

It’s not just about saving money—it’s about keeping your body happy too.

How to Use These Substitutes in Place of Dates or Figs

Here’s a simple guideline for swapping:

1 cup of dates or figs (soaked and blended) ≈

• 1 cup raisins (soaked)

• 1 cup prunes (soaked)

• ¾ cup mashed banana

• ¾ cup unsweetened applesauce

• ¾ cup mashed sweet potato or carrot purée

• 1 cup chopped dried apricots (soaked)

Important: Always soak dried alternatives before blending for a smoother texture—especially when using in no-bake recipes like energy bites or raw desserts.

Sweet Budget Wins: Combine and Conquer

You don’t have to use just one substitute—mix and match based on what’s in your pantry.

For example:

• Mashed banana + raisins = great for banana bread

• Prunes + applesauce = fantastic in brownies

• Sweet potato + dried apricots = a unique filling for healthy bars

This not only helps with flavor and texture but also lets you stretch your ingredients further and customize your nutrition.

The Bottom Line

Expensive dried fruits like dates and figs aren’t your only option when it comes to natural sweeteners. Whether you’re baking, blending, or meal prepping, there are budget-friendly alternatives that deliver on sweetness, texture, and nutrition.

The top low-cost sweetener swaps include:

• Raisins

• Prunes

• Applesauce

• Mashed bananas

• Sweet potatoes

• Dried apricots

• Carrot purée

Try one—or try them all—and discover how delicious eating healthy on a budget can be.

FAQs About Dried Fruit Alternatives

Can I use honey or maple syrup instead of dates?
Yes, but remember that liquid sweeteners may change the texture of your recipe. If you’re substituting for blended dates, you may need to reduce other liquid ingredients slightly.

Are dried fruit alternatives lower in sugar?
Most of the alternatives above are naturally sweet but contain less sugar by volume than dates or figs. Options like sweet potatoes or carrots also have a lower glycemic index.

How do I store these alternatives?

• Store mashed fruits and purées in airtight containers in the fridge for up to 3–5 days.

• Freeze in small portions (ice cube trays work well) for future use.

• Dried fruits can be stored in a cool, dry place for several months.

Which substitute is best for energy balls?
Prunes and raisins are closest in texture and binding ability to dates. For a softer ball, try mixing with banana or applesauce.

So go ahead—ditch the sticker shock and start exploring these naturally sweet, wallet-friendly heroes. Your taste buds—and your bank account—will thank you.