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    Home » All Recipes

    Author: Donna | Published: May 6, 2024 |

    Healthier Banana Date Salted Caramel Smoothie

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    Banana date salted caramel smoothie

    Whip up this healthier salted caramel smoothie when you are in the need of a sweet treat or a bit of a pick-me-up in the afternoon. Loaded with all good things including simple ingredients like bananas, dates, peanut butter, cinnamon, and chia seeds, this is one smoothie that will be on repeat in your house.

    vegan. vegetarian. dairy-free. gluten-free. refined sugar-free.

    two salted caramel smoothies served in tall glasses with some bananas and dates in the background
    This smoothie is pure bliss when your sweet tooth sneaks up on you.

    Salted Caramel Smoothie

    It has been a minute since we had a new healthy smoothie around here.

    I am usually all for a bright green smoothie loaded with spinach or kale (like this Creamy Green Mango Avocado Smoothie), but sometimes I just want something sweet and creamy that tastes like a thick shake from the local ice cream store.

    This is a healthy alternative but still ticks the boxes every time.

    Even though it tastes like a sweet indulgence, it is still:

    • dairy free: obviously this will depend on the milk you use. I use oat milk;
    • gluten-free;
    • super filling;
    • full of protein;
    • free from refined sugars: no need for added sugar because dates are a great natural sweetener all by themselves;
    • budget-friendly;
    • natural energy drink.

    But what matters most is that it is all kinds of delicious and makes for a super easy breakfast afternoon snack or post-workout snack.

    Overhead ingredient shot of ingredients for a date smoothie
    A handful of simple ingredients is all that is needed.

    How To Make A Banana Peanut Butter Smoothie

    Making a smoothie is super simple as long as you have the right equipment and ingredients ready to go.

    I have a Vitamix and find this always leaves my smoothies super smooth and creamy.

    However, any other high-speed blender should work.

    chopping dates on a chopping board to remove the pit inside
    Remove the seeds from Medjool dates.
    Dates and milk in a blender jug
    Blend the dates and half of the milk until smooth.

    Simply pop all of the ingredients into the blend and blitz on high until everything is combined and there are no lumps.

    TIP: blend half of the milk and the dates together until completely smooth before adding the rest of the ingredients. This will prevent the blender from running too long and heating up the smoothie. We want this ice cold.

    I always sprinkle a good serving of chia seeds on top of my smoothie when serving, as it looks pretty, and also adds some extra goodness.

    If you don't have chia seeds you could use some hemp seeds or flax seeds instead, or just leave them out completely.

    A blender jug containing blended milk and dates and extra ingredients including peanut butter powder, ice, bananas and cinnamon being added
    Add the rest of the ingredients and blend until smooth.
    chia seeds sprinkled on top of the date smoothie
    Sprinkle some chia seeds on top before serving.

    Storing Leftovers

    This salted caramel smoothie can be made up a day in advance and kept in an airtight container or jar in the fridge.

    When it comes time to serve simply give it a good shake to make sure all of the ingredients are incorporated again and it gets that creamy consistency again.

    TIP: if you like to meal prep then you could put all of the smoothie ingredients except for the milk into Ziploc bags and keep them stored in the freezer until needed. Then simply add them to the blender with the milk and blitz together until smooth. This is great for saving time in the morning if you prefer you smoothie to be freshly blended.

    two banana and date smoothie served in tall glasses with fresh dates in a bowl beside them
    Adding a shot of espresso is a great way to start the day.

    Tips, Tricks, and Substitutions

    I use powdered peanut butter in this smoothie as it has extra protein.

    You could use regular peanut butter if preferred, and could also add a scoop of protein powder if you still wanted the added protein in there.

    Adding the extra protein will keep you full for longer.

    Other substitutions you could make include:

    • use your favorite kind of milk: I use oat milk for this smoothie, but unsweetened almond milk, regular dairy milk, or coconut milk would also work;
    • add a shot of espresso: this would make a perfect option if you are having this smoothie for breakfast;
    • add a spoonful of cacao or cocoa powder: this will give more of a chocolate salted caramel flavor to the smoothie whilst also providing you with some extra antioxidants;
    • add a scoop of protein powder: vanilla or chocolate protein powder would work well with the flavors in this smoothie;
    • a teaspoon of vanilla extract;
    • a sprinkle of cacao nibs on top.

    Tip: the riper a banana the sweeter it is, so please factor this in when making the smoothie if you don't want it to be too sweet.

    Blending the dates with half of the milk before adding the rest of the ingredients ensures you have a super smooth smoothie without any lumps of date in there.

    It also ensures you do not heat the smoothie up too much during the blending process, as this smoothie is best when served ice cold.

    A close up shot of a caramel colored smoothie served in a tall glass with another smoothie in the background along with some fresh dates and bananas

    More Smoothie Recipes

    If you are anything like me you will need a fair few smoothie recipes on hand to keep you interested!

    I for one hate having the same smoothie more than once a week (whereas my hubby could have the same one every day of the week and not be phased).

    For that reason, I have a HEAP of smoothie recipes on the site, so check out one of these amazing recipes next once you have devoured this delicious smoothie:

    • Banana Blueberry Pancake Protein Smoothie Recipe
    • Ombre Banana Raspberry Smoothie Recipe
    • The Creamiest Banana Cinnamon Roll Smoothie Recipe
    • Hydrating Pineapple and Grapefruit Smoothie
    • Red Berry Protein Smoothie Without Protein Powder

    If none of those tickle your fancy, or you are after something a bit more 'green', then pop on over to the smoothie page and have a look at everything we have on offer over there.

    Peanut butter date smoothie served in a tall glass with some fresh dates surroounding it
    Fresh dates are a great natural sweetener in this perfect smoothie recipe made with wholesome ingredients.

    Frequently Asked Questions

    What type of date should I use in this date smoothie?

    I use large Medjool dates as they are a lot sweeter and blend a lot easier. If you use the smaller, more dry dates (which I recommend if on a budget and not looking forward to the extra cost), then simply soak them in some hot water for about 10 minutes before blending them. This should soften them up enough that they will blend with the milk easily without leaving any lumps.

    Fresh ripe bananas or frozen bananas for a smoothie?

    We want to serve this smoothie ice cold and nice and thick. For this reason, frozen bananas will work a lot better. If you do not have any frozen bananas then simply add a couple of extra ice cubes and you should be just fine.

    Happy Eating.

    xx

    Recipe

    chia seeds sprinkled on top of the date smoothie

    Banana Date Salted Caramel Smoothie

    Whip up this healthier salted caramel smoothie when you are in the need of a sweet treat or a bit of a pick-me-up in the afternoon. Loaded with all good things including bananas, dates, peanut butter, cinnamon, and chia seeds, this is one smoothie that will be on repeat in your house. Can be made up to one day ahead of time and stored in the fridge.
    5 from 12 votes
    Print Recipe Pin Recipe Save Recipe Saved Recipes!
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Breakfast, Smoothie
    Cuisine Anytime
    Servings 1 serve
    Calories 478 kcal

    Equipment

    • High speed blender

    Clicking any equipment link above will earn me a small commission at no extra cost to you.

    Ingredients
      

    • 6 dates pitted
    • 1 cup milk dairy or alternative (oat, almond, coconut)
    • 1 banana frozen is better
    • 2 tablespoons powdered peanut butter or regular peanut butter
    • 1 teaspoon ground cinnamon
    • 5 ice cubes
    • 1 tablespoon chia seeds or flax seeds optional for serving
    Prevent your screen from going dark

    Instructions
     

    • Pour half of the milk and all of the dates into a blender and blend until the dates are smooth and no chunks are present.
      6 dates, 1 cup milk
    • Place the banana, peanut butter, cinnamon, and ice cubes into the blender along with the rest of the milk and blend until perfectly smooth. You can add more milk if you like a thinner consistency.
      1 banana, 2 tablespoons powdered peanut butter, 1 teaspoon ground cinnamon, 5 ice cubes
    • Top with the chia or flax seeds and enjoy!
      1 tablespoon chia seeds or flax seeds

    Notes

    This smoothie should be served ice cold. This is why it is important to blend the dates with half of the milk first, before adding the other ingredients. This prevents the smoothie from heating up too much whilst it is blended.
    • Storing: this can be made up to one day ahead and stored in an airtight container in the fridge. Give it a really good shake before serving to ensure it is smooth and creamy.
    • Peanut butter: I use PB2 powdered peanut butter in this recipe, but regular peanut butter would also work well.
    • Protein powder: I recommend adding in some protein powder to get an extra boost and to keep you fuller for longer.
    • Espresso: adding in an espresso shot creates a nice balanced flavor and will give you the benefits of caffeine especially if this is a breakfast smoothie. 
     

    Nutrition

    Calories: 478kcalCarbohydrates: 81gProtein: 17gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 29mgSodium: 194mgPotassium: 1121mgFiber: 14gSugar: 54gVitamin A: 537IUVitamin C: 11mgCalcium: 430mgIron: 2mg
    Tried this recipe?Leave a comment HERE and let us know how it was!

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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    Reader Interactions

    Comments

    1. Ksen says

      May 10, 2023 at 4:44 am

      I love the combo of bananas with dates. They work together to create the perfect moisture and texture. Yummy and sweet!

      Reply
    2. Gen says

      March 15, 2023 at 6:59 am

      Who knew a smoothie could be so decadent and delicious? Wow was this good. I'll be making it all the time!

      Reply
    3. Tammy says

      March 14, 2023 at 7:00 am

      This was soo tasty! I love caramel and mixing with banana is brilliant. Plus this is an easy way to get fruits and chia seeds in for the day.

      Reply
    4. Rachna says

      March 13, 2023 at 5:01 pm

      Salted caramel smoothies are my favorite. I also loved chia seeds here. This is perfect for my after workout meal. Thanks.

      Reply
    5. Jenn says

      March 13, 2023 at 5:59 am

      Salted caramel is my weakness and this smoothie was soo crazy good! I loved every sip of it, and so happy that it's a healthified version!

      Reply
    6. Sandhya Ramakrishnan says

      March 13, 2023 at 5:18 am

      I am a big fan of using dates instead of sweetener and this smoothie is one more perfect recipe for me to add to my routine! I do intermittent fasting and usually swap one of my meal for a smoothie. This was delicious!

      Reply
    7. Kris says

      March 13, 2023 at 4:55 am

      This was such a perfect healthy treat! I genuinely cannot wait to have another!

      Reply
    8. Sue says

      March 12, 2023 at 11:52 am

      I love that this smoothie uses dates. I can satisfy my sweet tooth without the guilt!

      Reply
    9. Traci says

      March 12, 2023 at 6:57 am

      I am all for dessert for breakfast and this did not disappoint! Great flavors and perfect to start the day with!

      Reply
    10. Shilpa says

      March 11, 2023 at 1:10 pm

      Delicious smoothie. I made it with regular dates though and added almond milk. Turned out great. Thanks for the tip to soak the dates before blending.

      Reply
    11. Sharon says

      March 09, 2023 at 8:27 am

      Super delicious! I used regular peanut butter and full fat coconut milk and it was creamy and luscious. The dates provided just enough sweetness and I liked there was no aded sugar. Perfect for a summer breakfast.

      Reply
    12. Julie Carlyle says

      March 08, 2023 at 4:45 pm

      What a deliciously rich and creamy start to the day! Thank you so much for sharing.
      J xx

      Reply
    5 from 12 votes (1 rating without comment)

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    Hello and welcome, I'm Donna!

    I am so glad you are here!

    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

    Forget about hunting down weird ingredients and making trips to specialty shops.

    We are going to make the most of what is available at the store and farmer's markets all whilst enjoying some delicious meals the whole family (hopefully...if you have fussy eaters I guarantee nothing) will enjoy.

    Pop on that apron and let's get creative in the kitchen!

    More about me →

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