4-Ingredient Date Caramel Sauce


A quick and easy recipe for 4-ingredient date caramel sauce made from Medjool dates. Perfect as a dip or topping for healthy treats.

We all know I love Medjool dates. You can eat them plain or stuffed with nut butter as a snack but I also love to use them in both sweet and savory recipes.

A small glass jar overflowing with date caramel sauce.

The Perfect Healthy Dip for Apples

This date caramel is sweet and delicious. It definitely still has sugar, but I love that the dates are able to provide the rich sweet caramel flavor along with fiber and a host of other vitamins and minerals. Medjool dates are a great source of potassium, copper, magnesium, vitamin B6, niacin, calcium, iron and vitamin K.

A hand holding up a slice of apple that was dipped into the date caramel sauce.

4 Ingredient Real Food Caramel

It’s too good to resist. And I love that it’s made with real food, simple ingredients. Added bonus, there’s no heavy cream or butter involved so this caramel is dairy-free and vegan. Boom!

  • medjool dates – make sure you get Medjool dates, which are a fresh fruit, not dried! You’ll find them in the produce section of your grocery store. Your dates should be soft, not hard. If they are dry or hard, you can soak them in water for about 30 minutes, drain and then use them in the recipe.
  • sea salt – just a touch, to bring the flavors together!
  • vanilla extract – a flavor enhancer.
  • unsweetened almond milk – you can use store-bought or make your own almond milk.
A hand holding an apple slice, about to dip into a glass jar of date caramel sauce.

Ways to Use This Date Caramel

4-Ingredient Date Caramel

4 from 111 votes
A quick and easy recipe for 4-ingredient date caramel sauce made from Medjool dates. Perfect as a dip or topping for healthy treats.
A hand dipping an apple into date caramel in a small jar.
Prep Time 10 minutes
Total Time 10 minutes
Servings 8



  • Add all ingredients (starting with ¾ cup almond milk) into a high powered blender or food processor and blend until mixture is smooth and there are no date chunks detectable.
  • Add more almond milk, 1-2 Tablespoons at a time, if needed to help the blending process or to thin the caramel.
  • Use immediately or store in the fridge for later.


  • Recipe works best fresh, soft medjool dates. If dates are dry or hard, you can soak them in water for about 30 minutes, drain and then use them in the recipe.
  • If you’re using the smaller deglet noor dates, you’ll need to use more! This is something you can play around with to get the caramel sauce thickness you’re looking for.


Serving: 2Tablespoons Calories: 137kcal Carbohydrates: 36g Protein: 1g Sodium: 148mg Fiber: 3g Sugar: 32g
Course: Condiment
Cuisine: American
Keyword: vegan date caramel


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Recipe Rating

    1. Frances
      September 16, 2022 AT 4:24 pm

      5 stars
      Very yummy! I’ll see if my non DF GF guests like it tonight. Will serve on Guittard dark chocolate sorbetto. Recipe notes: I found an immersion blender to be easiest and most successful blending option (no high speed blender here). Also do not tolerate nuts, so subbed 1/2 cup oat milk and 1/2 cup coconut milk for almond milk.

      1. Brittany Mullins
        September 19, 2022 AT 2:13 pm

        So glad you loved this recipe, Frances. Thanks for making it and for coming back to share your notes. I so appreciate it!!

    2. Jaimee
      January 21, 2022 AT 1:53 pm

      5 stars
      This is amazing! I made oatmeal with spiced roasted apples, pepitas and walnuts, and oh my gosh…. It was a next level bowl of oats!

      1. Brittany Mullins
        January 24, 2022 AT 1:15 am

        Yay!! I’m so happy to hear you enjoyed this caramel sauce, Jaimee. Thanks so much for trying it out and coming back to leave a review. I really appreciate it!

    3. Kelly
      January 13, 2022 AT 10:30 am

      I would love to try this but don’t have almond milk. Would regular cow milk work?

      1. Brittany Mullins
        January 13, 2022 AT 11:28 am

        Hey Kelly- yes, regular milk will work.

    4. Mark
      October 13, 2021 AT 10:00 pm

      5 stars
      It was absolutely amazing. I wold defintly make this again. Thank you!

      1. Brittany Mullins
        October 14, 2021 AT 11:57 am

        Yay!! So glad you enjoyed this caramel sauce. Thanks for the review, Mark!

    5. Michelle
      October 5, 2021 AT 2:16 pm

      How long will this last in the refrigerator? Thank you

      1. Brittany Mullins
        October 6, 2021 AT 12:34 am

        It should last about a week in the fridge!

Parchment paper lined with protein balls.


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