Healthy Date Caramel (No Refined Sugar, WFPB)

This healthy date caramel is a naturally sweet caramel alternative made by blending soft Medjool dates, cashews, and water until smooth. This whole food plant-based (WFPB) caramel sauce is creamy, rich, and made with no refined sugar. Perfect for drizzling over oatmeal, spreading on toast, adding to smoothies, or using as a healthier dessert topping.

Why Dates Are Healthy

Dates are a naturally sweet whole food packed with nutrition. They’re rich in fiber, which helps support digestion and gut health, and they provide important minerals like potassium, magnesium, and iron. Because of their natural sugars and fiber, dates are often used as a healthy sugar substitute in recipes like date caramel, date paste, and other refined sugar-free desserts. Research also shows that dates contain antioxidants such as polyphenols and flavonoids, which may help reduce inflammation and support overall health. Here’s the latest research.

Why You’ll Love This Healthy Date Caramel

Naturally sweet – made with whole dates, no refined sugar

Creamy and smooth thanks to blended cashews

Only a few simple ingredients

Whole food plant-based and dairy-free

Perfect for drizzling, spreading, or dipping

Ways to Use Date Caramel

• Spread on toast or pancakes
• Drizzle over oatmeal or chia pudding
• Add to smoothies for natural sweetness
• Spoon over baked apples or bananas
• Use as a dip for fruit

Easy Swaps

• No cashews? Use soaked almonds or sunflower seeds.
• Want it thicker? Use less water.
• Want it thinner? Add 1–2 tbsp warm water when blending.
• Love vanilla? Add ½ tsp vanilla extract for extra flavor.
• Caramel flavor boost: add a tiny pinch of cinnamon.

More Date Recipes You Will Love

1

Easiest Chocolate Date Bark

This chocolate date bark is an easy no-bake treat made with naturally sweet Medjool dates, creamy nut butter, and rich dark chocolate. It’s chewy, chocolatey, and satisfying—perfect for a quick snack, dessert, or post-workout bite.

Check out this recipe

2

Pink Salt Date Caramel

This Pink Salt Date Caramel is a rich, vegan treat with Medjool dates, coconut milk, tahini & Himalayan salt. Perfect for drizzling or enjoying by the spoonful!

Check out this recipe

3

Easy 2-Ingredient Date Paste

Easy, simple and quick way to make a naturally sweet and vegan sweetener. Made with just two ingredients – dates and water – this WFPB treat is perfect for those looking for healthy alternatives to refined sugar.

Check out this recipe

• Vegan Gluten-Free Coconut Date Cookies

Healthy Date Caramel (WFPB, No Sugar Added)

Melissa Champagne

This creamy date caramel is made by simply boiling soft dates and cashews, then blending them into a smooth, naturally sweet spread. The result is a thick, rich caramel-like sauce with no refined sugar—perfect for drizzling over oatmeal, apples, toast, pancakes, or stirring into smoothies.

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Prep Time 5 minutes mins

Cook Time 5 minutes mins

Cooling Time 20 minutes mins

Total Time 30 minutes mins

Course Dessert, Dip

Cuisine American

Servings 12

Calories 49 kcal

Ingredients

  

1x2x3x

• 1 cup pitted Medjool dates
• 1/4 cup raw cashews
• ¼ tsp sea salt
• 1 cup water or less for a thicker version

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Instructions

 

• Add the dates, cashews, and cover with water in a small saucepan.
• Bring to a gentle boil for about 5 minutes, until the dates and cashews are soften.
• Let cool and then transfer the dates and cashews to a high-speed blender.
• Add the salt and 1 cup water and blend until completely smooth and creamy.
• Add a little more water if needed to reach your desired caramel consistency.

Notes

Store in an airtight container in the fridge for up to 1 week.

Nutrition

Calories: 49kcalCarbohydrates: 10gProtein: 1gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 50mgPotassium: 103mgFiber: 1gSugar: 8gVitamin A: 18IUVitamin C: 0.01mgCalcium: 9mgIron: 0.3mg

Keyword cashews, medjool dates

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