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!

4-Ingredient Date Caramel

4 from 49 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. Vegan and gluten-free.
A hand dipping an apple into date caramel in a small jar.
Prep Time 10 minutes
Servings 8



  • 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.
  • 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. LaTrice Mays
      July 7, 2021 AT 12:41 pm

      Hi Brittany,
      I am so excited to try this! I see dates in stores all the time. Is is ok to use any brand? Sunsweet is one brand I see at Wal-marts, also Dole. I prefer when I can to buy mine when I can from the our wholefood store the organic medjool dates, but glad to know they don’t have to be purchased organic

      1. Brittany Mullins
        July 7, 2021 AT 9:43 pm

        Yes, any brand will work!

    2. Pauline Bray
      June 15, 2021 AT 6:02 pm

      5 stars
      This sauce is excellent. I made mine a bit thicker than yours looks and I didn’t put salt in it but it’s delicious all the same.
      Tomorrow I will try it in oatmeal like you recommended.
      Thanks for the recipe!

      1. Brittany Mullins
        June 16, 2021 AT 10:51 am

        Yay! I’m so glad you enjoyed this caramel sauce, Pauline! Thanks for the review 🙂

    3. Marie
      June 1, 2021 AT 5:28 pm

      5 stars
      This recipe is amazing! I never leave reviews, but this recipe definitely deserves it! It was easy to make and my kids loved it. Thanks for sharing!

      1. Brittany Mullins
        June 2, 2021 AT 10:34 am

        Yay! I’m so glad everyone enjoyed this caramel sauce, Marie! Thanks for the review 🙂

    4. Sarah
      April 5, 2021 AT 11:05 am

      5 stars
      I was so so skeptical about this recipe since I love caramel. But I’m really glad I tried it. It’s actually pretty good. I put a little too much salt so it was more like a salted caramel sauce for me. For sure, you can taste the difference between real caramel sauce and date caramel sauce but the date sauce has a cleaner taste to it. This one will definitely be on the repeat recipe files!

      1. Brittany Mullins
        April 5, 2021 AT 12:36 pm

        Yay! So pumped you tried and loved this recipe, Sarah. I really appreciate you coming back to leave a review. It means the world to me. 🙂

    5. Beverly Ostrom-Braye
      March 5, 2021 AT 10:58 am

      Love, love this recipe. Wanted to know two answer to two questions: can you freeze a jar of this, and wondered if this could be canned for longer shelf life and possibly for gift giving? Thank you in advance for your help!

      1. Brittany Mullins
        March 5, 2021 AT 11:13 am

        So glad you loved this sauce, Beverly!! I’m not sure about canning as I’ve never tried it, but I would imagine it would freeze just fine!

Parchment paper lined with protein balls.


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