Healthy 3-Ingredient Date Caramel Sauce Recipe

I tried this healthy 3-ingredient date caramel sauce recipe a few months ago and honestly, I’ve been making it ever since. It has become one of our favorite dip recipes for adding to our smoothies, and crackers plus we even substitute it for jam in our sandwiches.

If you like dates, you’ll love this date caramel! It’s healthy, low in calories, and great for calming sweet cravings. Also, dates are packed with antioxidants, improves digestion, and some studies suggest they can help reduce inflammation.

Finally, this caramel sauce is so easy to make and only requires 3-ingredients so get out your aprons and let’s get saucing mamas!

Date Caramel Sauce ingredients

Healthy 3-Ingredient Date Caramel Sauce Recipe

Ingredients for 6-8 servings | Total time: 15 minutes

  • 10 Medjool dates (pitted)
  • 1 cup of almond milk
  • 1 teaspoon of vanilla extract
  • 1/2 teaspoon of fine sea salt (optional)

How To Make Date Caramel Sauce

remove seeds from dates

Start by removing the seeds from the dates and put them in a deep bowl.

soak the dates in boiled water

Next, boil some water and soak the dates for 10 minutes. 

get rid of extra liquid

Once the dates are soft, drain the water and let it sit in the sieve for at least 1 minute to get rid of extra liquid.

transfer ingredients to blender

Now add the dates, vanilla, milk, and salt into a food processor or blender and pulse it a few times to loosen up the dates.

Finally, continue to blend in 20-second increments while scraping down the sides. This whole process should take around 5 minutes.

blend until very smooth

You want to blend it long enough to get rid of any chunks and peels so be patient if you want the perfect caramel. 

Date Caramel Sauce Nutrition Facts

Each serving | tablespoon has | 79 calories | 3g total fat | 2.6g saturated fat | 0mg cholesterol | 3mg sodium | 0mg cholesterol | 0.8g dietary fiber | 4.6g total sugars | 0.4g protein | 6mg calcium | 2% iron | 84mg potassium | These facts are based on a 2000-calorie diet 

What To Serve With Date Caramel Sauce

You can enjoy your date caramel sauce with some fresh ripe bananas, strawberries, chia pudding, overnight oats, slices of bread, pretzels, or some sliced apples. I think I’ll be trying this sauce with my upcoming yogurt bark recipe and see how it goes. Let me know what you try yours with in the comments below.


since there are no preservatives in this recipe and it contains milk, you can only store it for up to 5 days in the fridge. Just make sure to let it cool completely before transferring it to a clean and dry mason jar. Close the lid tightly and throw it in the fridge.

Want More Healthy Desserts?


I really hope you try this recipe because it’s delicious and worth the hassle. If you do, let me know how it goes in the comments below. You can also find me on Pinterest for more healthy recipes and tips. Until next time, stay awesome mamas! Oh and don’t forget to save the pin for later.

Healthy 3-Ingredient Date Caramel Sauce Recipe

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