Date Caramel

If you love caramel, but hate that it’s only sugar and butter, you need to stop what you are doing right now and make this date caramel recipe. It’s so easy to make, tastes just like caramel, and will have you feeling much more satisfied if you swap this recipe with standard caramel dip. Your kids will love it too, and it couldn’t be an easier snack when served with a crisp fall apple.

Why you’ll love this healthy caramel apple dip

  • You will love how easy this recipe is to make. All it is are dates, water and a touch of salt. All you need is your blender!
  • Dates are naturally sweet and are the perfect sweetener for recipes you wish to make just a little healthier. This date caramel will have you more satisfied than any sugary store-bought caramel.
  • I honestly can’t think of a better snack that a fresh sliced apple dipped in this delicious date caramel.

Here’s what you’ll need to make it

All you need is your blender! Make sure it’s a high powered one, as the dates can be tough on a lower powered blender. I use a Vitamix. If you love smoothies and anything you can make with a blender, I highly recommend investing in a vitamix.

Ingredients & substitutions

  • Medjool dates – Ideally, you want your dates to be nice and fresh. A fresh date is a bit more sticky. You need these to be sticky to make this recipe work. If you have dates that aren’t as sticky, no worries! You can pit them and soak them in water.
  • Water – You will use water to thin out your caramel to your liking. I prefer mine a little thicker, so it can be used as a dip.
  • Sea salt – Just to really amplify the sweetness. Believe it or not, just a little salt does that!

How to make date caramel

Step 1. Pit your dates. If they aren’t sticky, soak them in warm water for about 10 minutes, or until they are sticky.

Step 2. Place them in a blender and blend until smooth. This might take a while, but the result will knock your socks off! Add water as needed.

Step 3. Enjoy your date caramel with apple or add it to your favorite dessert recipe!

FAQs about medjool dates vs regular dates

How healthy are dates?

Antioxidants Found in Dates May Support Heart Health

While their fiber may help stave off heart disease, dates are also rich in antioxidants that may have beneficial effects on vascular health.

What are the pros and cons of eating dates?

Although dates are high in fiber, their high calorie content can lead to weight gain. Each gram of dates contains 2.8 calories, which means that it has a lot of energy and can easily lead to weight gain for those who are prone to obesity. Too much potassium in the blood causes a condition called hyperkalemia.

Medjool dates vs. regular dates

Medjool dates are easier to eat and are quite soft, while regular dates are often soaked in water with a little bicarb before cooking with them. In terms of nutritional value, Medjool dates are identical to regular dates, however the regular dates have more fiber, fat, and protein.

More date recipes:

More healthy fall swaps:

Date Caramel

Date caramel couldn’t be an easier healthy swap
Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer, Snack, sweets
Cuisine American
Servings 16 Servings
Calories 30 kcal


  • 1 Bowl
  • 1 high speed blender


  • 30 pitted dates
  • pinch of sea salt
  • water to thin it out


  • Pit your dates. If they aren’t sticky, soak them in warm water for about 10 minutes, or until they are sticky.
  • Place them in a blender and blend until smooth.
  • Thin with water if the caramel is too thick.
  • Enjoy with sliced apples.
Keyword date caramel, healthy caramel

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