4-Ingredient Date Caramel Sauce



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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.

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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

4.52 from 150 votes

4-Ingredient Date Caramel

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Condiment
Cuisine: American
Keyword: vegan date caramel
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. 5 stars
    I could not believe how delicious this was! I never expected it to taste like actual caramel. I used canned coconut milk instead of the almond milk because it’s what I had a d I had the smaller dried dates so I soaked them first, it is absolutely delicious!

    1. Aw yay! I am so glad you loved this recipe and it turned out great for you, Jenni. Thank you for your review & star rating, I really appreciate it!

    1. WOO! I am so glad you are enjoying this recipe, Nichelle. Thank you for coming back and sharing your review & star rating, I appreciate it!

        1. I am so glad you are loving this recipe, Stephanie! It should last 1-2 weeks in the fridge.

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