dates in smoothies

Dates In Smoothies: A Guilt-Free Blast Of Sweetness

Date smoothie recipe and info

Ever wondered why your smoothies taste the same despite trying out new fruits and veggies?

It may be time to shake things up.

Introducing dates into your smoothie recipes can be a game-changer, adding sweetness and a rich texture you’ve been missing out on.

While most of you stick to traditional sweeteners or plain fruit, exploring dates’ unique flavor could revolutionize your morning routine.

If you’re wondering Can you put dates in smoothies? The answer is yes, and I’ll give you the lowdown.

Benefits of blending dates in smoothies

Natural sweetness

Adding dates to your smoothies offers a natural sweetness. This means you can avoid refined sugars.

Refined sugars are not suitable for health. They can lead to weight gain and other health issues.

Dates make your smoothie taste better without harming your body.

Think about how great it feels to enjoy something sweet that’s also good for you.

Fiber boost

Blending dates into your smoothies boosts your fiber intake.

Fiber is essential for good digestion. It helps keep things moving in your gut.

A single date contains about 1.6 grams of fiber.

By adding a few dates, you significantly increase the fiber content of your smoothie.

Essential nutrients

Dates are packed with nutrients like potassium and magnesium.

Potassium helps control blood pressure.

Magnesium supports muscle and nerve function.

They’re also packed with vitamins B6 and K, which play crucial roles in brain health and blood clotting.

Vitamin B6 helps improve mood and reduce symptoms of depression.

Vitamin K is essential for wound healing and bone health.

Antioxidant power

Smoothies with dates offer an abundance of antioxidants.

These compounds protect your cells against damage caused by harmful molecules called free radicals.

Antioxidants found in dates include flavonoids, carotenoids, and phenolic acid. They have been linked to reduced risk of certain diseases such as heart disease and cancer.

So not only does your smoothie taste good, but it also shields your body from within.

Date nutritional facts

NutrientAmount Per Serving% Daily Value
Calories277 kcal14%
Carbohydrates75 g25%
Dietary Fiber7 g28%
Sugars63 g
Protein2 g4%
Fat0.2 g<1%
Saturated Fat0 g0%
Sodium2 mg<1%
Potassium696 mg20%
Vitamin A
Vitamin C0.4 mg<1%
Calcium64 mg6%
Iron0.9 mg5%
Note: % Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How to make a date smoothie

Prep your dates

First, pit your dates before tossing them into the blender. This step is crucial. It protects your blender from damage and ensures a smooth blend.

My favorite are pitted Medjool dates because of their sweetness and texture.

After pitting, start by blending the dates with your choice of liquid. This could be milk or a dairy-free alternative like almond milk, or coconut water.

Blending these first creates a smooth base, preventing any date chunks in your drink.

Blend perfectly

Once you have your smooth date mixture, it’s time to add the rest of your ingredients.

Frozen bananas, peanut butter, oats – whatever you love in smoothies, throw them in now!

Keep the frozen ingredients till last. Not only does it keep your drink optimally chilled, but it’s easier on your blender if you add the harder/frozen things after the liquids and softer things.

3 Easy date smoothie recipes

Banana-date smoothie recipe


  • 1 frozen banana, peeled
  • 3-4 soft dates
  • 1 cup of milk or almond milk


  1. Begin by the almond milk to your blender.
  2. Next, add the soft dates to the blender.
  3. Blend the milk and dates together until they are smooth and well combined.
  4. Add the frozen bananas to the blender.
  5. Blend everything together until you have a smooth, creamy consistency.
  6. Pour your banana-date smoothie into a glass and enjoy your energy-boosting drink!

For more banana smoothie ideas check out our mega list of 20+ banana smoothie recipes.

Spinach date smoothie recipe


  • 3 frozen spinach nuggets
  • 3 cup pitted dates
  • 1 cup of coconut water


  1. Add the liquid base to your blender.
  2. Add the pitted dates to the liquid base and blend until smooth.
  3. Gradually add the frozen spinach nuggets to the mixture and blend until smooth.
  4. Continue blending until the smoothie reaches your desired consistency.
  5. Pour the green date smoothie into a glass and enjoy!

Chocolate date smoothie recipe


  • 1 tbsp of unsweetened cocoa powder
  • 4 pitted dates
  • 1 frozen banana
  • 1 cup of almond milk


  1. Start by adding almond milk to a blender.
  2. Next, add the cocoa powder and 4 pitted dates.
  3. Blend these ingredients until they’re smooth.
  4. Then add the frozen banana to the blender.
  5. Continue blending until the mixture is smooth and creamy.
  6. Pour the smoothie into a glass and enjoy your healthy, chocolatey treat!

How to get a smooth texture with date smoothies

Soak your dates

Soaking dates in warm water is a game-changer.

Before you blend them, let them sit in warm water for about 10 minutes.

This softens the dates, making your smoothie silkier.

No more unexpected date bits to chew on.

This step also makes blending easier. Your blender will thank you by giving back a perfectly smooth texture every time.

Citrus balance

Adding citrus fruits can elevate your date smoothie from good to great.

Oranges or lemons work well here. They cut through the sweetness of dates with their tangy flavor.

This combination not only balances flavors but adds a freshness kick, too. It’s like summer in a glass!

Frozen fruits and vegetables

Always use frozen fruits instead of ice to thicken your smoothie without watering it down.

My favorite freezer staples for smoothie making:

  • Mixed berries (blueberries, strawberries, raspberries, blackberries)
  • Bananas, sliced and peeled
  • Mangoes
  • Pineapples
  • Açaí

These are all excellent choices that blend well with dates’ natural sweetness and caramel notes.

Frozen fruits keep your drink cold and creamy without diluting its deliciousness. Plus, they add an extra dose of fiber and vitamins.

By following these tips, you’ll enhance the texture and taste of your date smoothies..


So, you’ve got the lowdown on whipping up date smoothies that are not just mouth-watering but packed with nutrients.

Whether it’s jazzing up your breakfast routine or fueling your post-workout recovery, date smoothies are your new best friend.

And hey, with various recipes at your fingertips, there’s no room for boredom in your blender.

Frequently Asked Questions

What are the benefits of adding dates to smoothies?

Dates pack a punch of nutrients, making your smoothie tastier and more nutritious. They’re like nature’s candy – sweet yet filled with fiber, vitamins, and minerals.

How can I ensure my date smoothie has a smooth texture?

For that silky-smooth vibe in your date smoothie, soak the dates in warm water before blending. It’s like giving them a little spa treatment so they blend up nicely and easily.

What equipment do I need for making date smoothies?

All you need is a reliable blender. Think of it as your culinary wand for conjuring up these magical potions! Check out some of my favorite blenders for making delicious chilled smoothies.

Can you give me an idea for a simple date smoothie recipe?

Absolutely! Blend together some soaked dates, frozen banana, and almond milk. It’s like whipping up happiness in a glass.

How can I enhance the flavor of my date smoothies?

Throw in some cinnamon or vanilla extract; it’s like jazzing up your drink with notes of cozy warmth or exotic sweetness.

What are some storage tips for leftover date smoothies?

Keep it chilled! Store any leftovers in an airtight container in the fridge. Think of it as putting your delicious creation into hibernation until its next debut.

Photo of author


Shannon L

I'm Shannon.My mission is to guide you through the world of smoothies and help you feel good, even when dealing with the occasional existential crisis.After a big life change, I started experimenting with a variety of colorful and nutritious smoothie recipes, which not only helped me regain my energy but also inspired me to become a certified wellness coach.Let's go on this juicy journey together, one sip at a time!