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. Vegan and gluten-free.


The Perfect Healthy Dip for Apples

Just popping in with a quick recipe for my homemade date caramel sauce today. This recipe has been in my post drafts since last year and for whatever reason I never got around to posting it. I feel awful because I made you live a whole year without sharing this gem.

I’m truly sorry because it’s legit the perfect complement to a freshly picked apple. Speaking of which, have you been apple picking this fall yet? I went with a friend to Carter Mountain (right outside of Charlottesville) last month on the way home from the Veritas yoga retreat. The weather was blazing hot, but it was still fun.

I brought home a huge bag of fresh apples and polished them off way too fast. I totally had plans to bake something delicious, maybe this vegan gluten-free apple crisp or perhaps these apple pie squares, but I ended up just chopping up an apple (sometimes two) a day and eating them as a snack.


I blame this 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 (fresh medjool dates, almond milk, sea salt and vanilla). That’s it!

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 host of other vitamins and minerals. Medjool dates are a great source of potassium, copper, magnesium, vitamin B6, niacin, calcium, iron and vitamin K.

Added bonus, there’s no heavy cream or butter involved so this caramel is dairy-free and vegan. Boom!

Ways to Use This Date Caramel

If you make this date caramel sauce, please be sure to leave a comment and star rating below letting me know how it turns out. Your feedback is super helpful for the EBF team and other EBF readers!

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon
A hand dipping an apple into date caramel in a small jar.

4-Ingredient Date Caramel

  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 8
  • Diet: Vegan


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


  • 16 medjool dates, pitted*
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 3/41 cup unsweetened almond milk (store-bought or homemade)


  1. Add all ingredients (starting with 3/4 cup almond milk) into a high powered blender or food processor and blend until mixture is smooth and there are no date chunks detectable.
  2. 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.
  • Category: Condiment
  • Method: Blender
  • Cuisine: American


  • Serving Size: 2 Tablespoons
  • Calories: 137
  • Sugar: 32g
  • Sodium: 148mg
  • Fat: 0g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 36g
  • Fiber: 3g
  • Protein: 1g
  • Cholesterol: 0

Keywords: vegan date caramel


This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

    1. Jess
      October 18, 2020 AT 3:41 pm

      Recipe came out pretty good, despite it being out of my standard-powered blender’s league. Until I can get a food processor, I think I’ll try this agai with a tablespoon or two extra almond milk to compensate.

      1. Brittany Mullins
        October 19, 2020 AT 12:41 pm

        Yeah, depending on what blender you have, it can take a bit longer to get everything blended together. Adding some more liquid would definitely help!

    2. Becca
      October 17, 2020 AT 10:20 am

      Delicious! Made a half recipe this morning so I could put some on my oatmeal. SO good. Super easy to make too. I wasn’t sure if my blender would be strong enough to get the chunks out but after some extra blending and scraping down the sides, it came out so creamy. Highly recommend.

      1. Brittany Mullins
        October 17, 2020 AT 3:23 pm

        Woo!! I’m so glad you’re loving this sauce, Becca. Thanks for giving it a try and for coming back to leave a comment + star rating. I appreciate it!

    3. Andrew
      October 13, 2020 AT 12:43 am

      The caramel tastes great. With the leftover caramel in the nutribullet I added frozen banana, coconut water and cacao and had a delicious choc caramel smoothie!

      1. Brittany Mullins
        October 13, 2020 AT 5:37 pm

        Ohh I love that idea!! Way to use up every last drop of the caramel sauce in the blender. 🙂

    4. Beth
      October 10, 2020 AT 7:30 am

      So easy to make and so delicious. My girls thought they were getting sweets!

      1. Brittany Mullins
        October 10, 2020 AT 7:32 pm

        Yay!! So glad this caramel sauce was a hit, Beth. Thanks for trying my recipe and for coming back to leave a comment + star rating!

    5. Terry
      October 8, 2020 AT 4:43 pm

      Hi! This was fantastic and I now have a most delicious sweetener for my coffees that is all natural! Thank you! One question—grateful you have the 2tbsp nutritional information, but how many servings total does the recipe make?? I’m tracking all my input for health reasons and was wondering where your calculations came from! Thank you.

      1. Brittany Mullins
        October 9, 2020 AT 1:28 am

        Hey Terry, I use My Fitness Pal to calculate the nutrition info. The date caramel yields 8 servings so it should be about 16 T for the entire recipe.

    6. Kelsey J
      October 6, 2020 AT 9:06 am

      This date caramel sauce was mind blowing. I never expected it to taste so much like caramel so easily. I will be enjoying it all week as a dip for apples and a drizzle on my oatmeal! Highly recommend.

      1. Brittany Mullins
        October 7, 2020 AT 10:00 pm

        Yay!! So glad this caramel sauce was a hit, Kelsey! I appreciate you making it and coming back to leave a comment + star rating. It means the world to me. <3

    7. Katherine Stout
      September 30, 2020 AT 12:10 pm

      So easy, fast, and yummy. I made it to swirl into a dark chocolate cake glaze. Amazing!

      1. Brittany Mullins
        September 30, 2020 AT 5:28 pm

        Ohhh, I love that idea!! Sounds delicious. 🙂

    8. Lacey
      September 21, 2020 AT 3:04 pm

      This is outrageous! For so long I have read you can make caramel with dates and I never listened because I love caramel and I just didn’t think it would meet my standards. ; ) Was I wrong! We picked some apples from our local orchard and my husband wanted me to melt some of the caramel squares we had at home. Instead of doing that, I somehow convinced myself to try a date “caramel” recipe. I found this beauty and my life has been changed. This is sooo good and so simple. Thank you thank you!

      1. Brittany Mullins
        September 23, 2020 AT 1:50 am

        Ahh yay, that makes me so happy to hear!! I’m so glad you finally tried the date caramel sauce and loved it!! Thanks for trying my recipe + for coming back to leave a comment + star rating. I so appreciate it, Lacey. <3

    9. CounselorChick
      September 18, 2020 AT 5:20 pm

      GENIUS! This is pure genius. Cannot wait to share it during Rosh Hashanah this year. Plain old honey has met its nutritional match!

    10. Tess
      September 9, 2020 AT 12:24 pm

      I love it! Takes like Carmel and is great with cut up apples

      1. Brittany Mullins
        September 9, 2020 AT 5:46 pm

        So glad you’re loving this caramel sauce, Tess! Thanks for making it and for coming back to leave a comment + star rating. I appreciate it!

    11. Mary Martin
      September 2, 2020 AT 10:25 am

      I have just made this, tastes great, thanks 🙂
      How long will it last in the fridge

      1. Diane
        September 19, 2020 AT 2:09 am

        My daughter dipped apples in it for Rosh Hashana tonight and loved it! I’m thinking of drizzling on oatmeal or French toast. What suggestions do you have for incorporating it to other dishes?

        1. Brittany Mullins
          September 23, 2020 AT 2:09 am

          So glad this sauce was a hit! There are many ways of incorporating this sauce into recipes. I love it in my samoa baked oatmeal or in this salted caramel oatmeal. It would also be delish with French toast or pancakes. 🙂

      2. Brittany Mullins
        September 3, 2020 AT 1:56 am

        So glad you’re loving it so far! 🙂 It should last about one week in the fridge.

    12. Jole
      August 29, 2020 AT 11:28 pm

      Yummy, yummy ,yummy!!! THANK YOU FOR SHARING!!

      1. Brittany Mullins
        August 30, 2020 AT 7:19 pm

        You’re so welcome, Jole! So glad you love this recipe. 🙂 Thanks for coming back to leave a comment + star rating. I appreciate it!

    13. Jessica Rabbit
      August 4, 2020 AT 11:30 am

      Just made this recipe and it was delicious!!! Finally a healthy way to eat something I’ve been missing for years. Thank you!

      1. Brittany Mullins
        August 5, 2020 AT 1:35 am

        Ahh yay! That makes me so happy to hear, Jessica. I’m so pumped you like this. Thanks for taking the time to leave a comment + star rating. I so appreciate it. 🙂

    14. Emily
      June 27, 2020 AT 5:09 pm

      this is so delicious!! I used dried dates and left them in the fridge in water for a week (oops- but it was fine!) and also vanilla paste. cannot wait to try it on everything, especially the samoa oatmeal!

      1. Brittany Mullins
        June 29, 2020 AT 1:34 am

        So glad this recipe turned out for you, Emily! It’s delicious on everything. 🙂

    15. Maria
      June 11, 2020 AT 10:12 pm

      Really yummy! Gonna have on ice cream. Can I freeze it?

      1. Brittany Mullins
        June 12, 2020 AT 5:16 pm

        Hey Maria – I haven’t tried freezing it, but I don’t see why not!

    16. Katrina
      May 28, 2020 AT 3:10 pm

      So easy and delicious! I was eating an apple and had a sudden desire for caramel sauce so this was a perfect fix that only took a few minutes. Thank you for the recipe!

    17. Margaret
      April 9, 2020 AT 10:31 am

      Your salted caramel using dates was soooo great!
      The best I’ve tasted!

      1. Brittany Mullins
        April 9, 2020 AT 4:44 pm

        Ahh that makes me so happy to hear, Margaret!! I’m so glad you’re enjoying this sauce. Thanks for trying it and for coming back to leave a comment and star rating. I so appreciate it!

    18. Matina Doxakis
      April 8, 2020 AT 12:26 am

      This turned out really bad! Far too much salt in this recipe which destroyed and sweetness. So mad that I bought a whole packet of expensive dates to be all thrown out

      1. Brittany Mullins
        April 8, 2020 AT 1:44 pm

        Oh no!! I’m so sorry you didn’t enjoy this sauce, Matina. Did you just add the 1 teaspoon or more salt? You can always certainly adjust the spices in my recipes to fit your taste.

    19. Katie
      April 3, 2020 AT 8:24 pm

      Yummy! I used Soy milk instead and added just a tablespoon of coconut sugar.

      1. Brittany Mullins
        April 5, 2020 AT 11:33 pm

        Yay!! So glad you enjoyed this sauce. Thanks for trying it and for coming back to leave a comment and star rating, Katie. I so appreciate it!

    20. Sarah Doyle
      March 30, 2020 AT 10:15 pm

      Yummmy! I soaked dried dates in water for a couple hours. Came out perfect! Thank you

    21. Cherelle Powell
      March 30, 2020 AT 3:50 am

      My absolute favourite recipe! So simple and utterly delicious.

      1. Brittany Mullins
        March 30, 2020 AT 2:24 pm

        Yay!! I’m so glad you’re a fan of this caramel sauce, Cherelle. Thanks for coming back to leave a comment and star rating. I so appreciate it. <3

    22. Stacy
      March 18, 2020 AT 7:07 pm

      What adjustments would you make using deflect dates? I know it may not be as sweet, with which I’m fine. I have them on hand & really want to make this!

      1. Brittany Mullins
        March 19, 2020 AT 2:40 pm

        You might just need to use more than 8 dates since they are smaller than medjool dates! I’d just play around with the taste and ratio of liquid, but it should still turn out the same! Let me know if you end up trying it!

    23. Kyla
      February 27, 2020 AT 12:53 pm

      Love this caramel sauce. Thank you so much! You hadn’t mentioned how long it lasts in the fridge and freezer. Just curious

      1. Brittany Mullins
        February 28, 2020 AT 2:12 pm

        Hi Kyla! I’m so glad you enjoy this caramel sauce. It should last at least a week in the fridge!

    24. Diana Arrieta
      January 18, 2020 AT 7:32 pm

      Way too much salt. Also I would recommend putting the milk in the blender and adding the dates one at a time so that at least some of them get very smooth.

      1. Brittany Mullins
        January 18, 2020 AT 8:24 pm

        Hey Diana! Thanks for your feedback. You can definitely limit the amount of salt you add based on your taste preferences. 🙂

    25. Jennifer
      December 30, 2019 AT 10:01 am

      Simply amazing. I used skim cow’s milk, and the colour isn’t as rich, but WOW! This is my new favourite thing to help reduce refined sugar in my life–thank you!

      1. Brittany Mullins
        December 31, 2019 AT 11:56 am

        Yay!! So glad you tried and enjoyed this recipe, Jennifer. Thanks for taking the time to leave a comment and star rating. I so appreciate it. <3

Subscribe + get eating!

Grab your Free 3 Day Clean Eating Meal Plan

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!