Date Caramel (Only 4-Ingredients!)
This vegan date caramel recipe is made with just 4 simple ingredients. It’s so easy to make and can be used as a dip, spread, or as a sweetener to a variety of meals or snacks!
Looking for a yummy dip or sweetener to add to your meals and snacks? You will love blending soft, juicy dates into a caramel-flavoured dip!
This vegan date caramel is super easy to make and you likely have most of the ingredients in your pantry already.
I originally made this recipe as part of these healthier caramel apple slices, but there are SO many ways you can use it. I share a bunch of serving ideas for you below – from snacks and smoothies, to oatmeals and pancakes! I’d love to know what you end up paring this with.
As a dietitian, I’m happy to share that dates are filled with nutrition benefits. I will note that dates are a source of natural-occurring sugars (they are not a low sugar food), but they are totally fine to enjoy in moderation (or as a treat) for most healthy individuals. Unlike real caramel, dates are also a source of fiber, minerals, and antioxidants!
All You Need Are 4 Ingredients
…and you probably already have most of them in your kitchen!
- medjool dates (or another type of date)
- vanilla extract
- sea salt
- water
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
What To Do With Date Caramel
There are so many ways you can use this date caramel:
- as a fruit dip for apples or pears – I love it with these healthier caramel apple slices!
- as a sweetener for oatmeal, yogurt bowls, smoothies, or milkshakes
- spread over pancakes, waffles, french toast, or crepes
- spread on toast with tahini or peanut, almond, or cashew butter
- as a base for energy balls
Tips For Making Date Caramel
This date caramel is really simple to make, but here are some tips to make the whole process easier for you:
- Be sure to use soft fresh dates. To make them even softer, I’d advise soaking them in hot water for 10-20 minutes. Simply add the dates to a jar or bowl and cover them with water from the kettle. You can remove the pits after soaking!
- You will need a decently high-powered food processor to blend the dates. If you don’t own a food processor, this can be done in a high-speed blender as well, such as a Vitamix, but a food processor will be a bit easier to work with!
- Be sure to scrape down the sides of your food processor or blender every 30 seconds or so. This will help to speed things up and blend the dates together smoothly.
- If you’re struggling, you can add a splash more water to the mixture. Please be careful to not add too much water – I’d advise just 1 tablespoon extra at a time. You can always add more, but it’s harder to take away!!
Storage Notes
REFRIGERATOR: This date caramel will keep in an airtight container in the fridge for up to 2 weeks.
FREEZER: If you’d like to store it for longer, you can also freeze it in a freezer-safe container or in an ice cube tray. Whisk the caramel dip together after thawing. If freezing as “cubes,” you can add those directly to a smoothie as a sweetener!
Go-To Food Processor
Large Food Processor
This is my go-to large food processor from Cuisinart, and the one I used to make this date caramel. It’s a super quick and powerful way to create things like energy balls, dips, sauces, shredded cheese, veggies, and more!
Nutrition Benefits: Are Dates Good For You?
Dates are rich in dietary fibre (2 dates provide over 3 grams) and are a source of antioxidants like flavonoids, carotenoids, and phenolic acid.
They’re also a source of essential micronutrients like:
- potassium
- magnesium
- copper
- manganese
- iron
- vitamin B6
Like other dried fruit, dates are a concentrated source of natural sugar and are not a low sugar food.
Despite their sugar content, they also pack in a ton of nutrition benefits (as you can see above) and can be enjoyed in moderation for most healthy individuals. I love them for adding a little sweetness to snacks or breakfasts 🙂
More Recipes With Dates
- Chocolate Coconut Date Energy Balls
- Savoury Goat Cheese Stuffed Dates
- Chocolate Hazelnut Bliss Balls
- Simple Creamy Green Smoothie
- Coconut Matcha Date Balls
Did you give this Date Caramel Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Date Caramel (Only 4-Ingredients!)
Ingredients
- 2 cups medjool dates
- 3 Tbsp water (warm or hot)
- 1/2 tsp vanilla extract
- 1/4 tsp sea salt
Instructions
- In a bowl or jar, soak medjool dates in enough hot water to cover them. Let sit for 10 minutes to soften.
- Drain dates from water and remove pits. Place pitted dates in a high-powered food processor or blender.
- Add 3 tablespoons of hot water, vanilla extract, and sea salt to the food processor.
- Pulse until blended into a thick paste, scraping down the sides of the food processor or blender as necessary. You can add a touch more water if you'd like things thinner.
- Transfer date caramel into a small bowl or container for storage. See notes for serving ideas!
Notes
- Be sure to use soft, fresh dates. To make them even softer, I’d advise soaking them in hot water for 10 minutes (or up to 20 if really needed). Simply add the dates to a jar or bowl and cover them with water from the kettle. You can remove the pits after soaking!
- You will need a decently high-powered food processor to blend the dates. If you don’t own a food processor, this can be done in a high-speed blender as well, such as a Vitamix, but a food processor will be a bit easier to work with!
- Be sure to scrape down the sides of your food processor or blender every 30 seconds or so. This will help to speed things up and blend the dates together smoothly.
- If you’re struggling, you can add a splash more water to the mixture. Please be careful to not add too much water – I’d advise just 1 tablespoon extra at a time. You can always add more, but it’s harder to take away!!
- The whole blending process should only take about 5 minutes, depending on your food processor.
- FRIDGE: This date caramel will keep in an airtight container in the fridge for up to 2 weeks.
- FREEZER: If you’d like to store it for longer, you can also freeze it in a freezer-safe container or in an ice cube tray. Whisk the caramel dip together after thawing. If freezing as “cubes,” you can add those directly to a smoothie as a sweetener!
- as a fruit dip for apples or pears – I love it with these healthier caramel apple slices!
- as a sweetener for oatmeal, yogurt bowls, smoothies, or milkshakes
- spread over pancakes, waffles, french toast, or crepes
- spread on toast with tahini or peanut, almond, or cashew butter
- as a base for energy balls
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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