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When your sweet tooth strikes, this cinnamon date smoothie is your secret weapon. Naturally sweet from medjool dates, creamy with non-dairy milk, and packed with satisfying oats, it’s like sipping a cinnamon roll—without the sugar crash. Not a fan of dates? You won’t even notice once it’s blended into this dreamy, dessert-like treat.
Why This Recipe Rawks
If you’ve ever wanted a sweet smoothie that actually does your body good, this one’s for you. It’s powered by dates—nature’s candy with benefits. Not only do they bring a rich, caramel-like sweetness, but they also deliver fiber, potassium, and long-lasting energy. Here are a few reasons this cinnamon date smoothie is a total win:
- Tastes like dessert: With warm cinnamon, sweet medjool dates, and a splash of vanilla, it’s basically a cinnamon roll in a glass—without the sugar crash.
- Ridiculously easy: Just toss everything in the blender and go. No chopping, peeling, or fancy ingredients.
- Naturally sweet: Medjool dates bring that rich, caramel-like sweetness—no need for added sugar. Plus, dates offer good-for-you dietary fiber, creating lasting energy without the crashes often associated with other sweeteners. Use any leftover dates in my Chocolate Covered Dates recipe.
- Actually filling: Rolled oats add a creamy texture and fiber boost, helping to keep you full longer.
Ingredients You’ll Need
This cinnamon date smoothie may be simple to make, but knowing exactly what to look for can make your shopping trip a breeze—and your smoothie even better.
- Medjool dates: Look for these in the produce section near the bananas or in the refrigerated area with dried fruits. They’re soft, sweet, and caramel-like—perfect for smoothies or snacking.
- Rolled oats: Find these in the cereal or baking aisle. Be sure to grab rolled oats (sometimes labeled as old-fashioned oats), not steel-cut or quick oats, for the best texture. If you want a smoother blend, soak them in water for 10–15 minutes before blending.
- Ground cinnamon & vanilla extract: Check the spice and baking aisle. Go for pure vanilla extract or use vanilla bean powder, not imitation, for the best flavor. Cinnamon adds that warm, cozy cinnamon roll vibe with zero added sugar.
- Non-dairy milk: Head to the refrigerated section or the shelf-stable milk aisle. Check out Best Almond Milk Brands and Best Oat Milk Brands to help you find a winner. Bonus if it says “no added sugar” and has 5+ grams of protein per serving.
- Protein powder: This is optional, but a simple way to add more protein in your diet and help you stay full longer. Try adding my homemade protein powder or a scoop of collagen—or both!
Common Questions
Yes, dates are an excellent addition to smoothies. They provide natural sweetness, are packed with dietary fiber, and help sustain energy levels throughout the day. Medjool dates in smoothies also add a caramel-like flavor when blended, making them a healthier alternative to processed sweeteners.Additionally, dates are rich in potassium, which aids in muscle recovery, making them ideal for pre- or post-workout smoothies.
Medjool dates are the best kind to use in smoothies. They’re naturally soft, sweet, and have a rich, caramel-like flavor that blends beautifully. Unlike other dates that can be drier or tougher (like Deglet Noor), Medjool dates are moist and easy to blend—no soaking required in most cases. Just be sure to remove the pits before tossing them in!
I suggested adding 1 to 3 dates to a smoothie, depending what other fruits you’re using and how sweet you like it. Begin with one, blend, and taste—then add more if needed. It’s easier to sweeten gradually than to tone it down if it gets too sugary.
If you make this Date Smoothie recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Cinnamon Date Smoothie
Ingredients
- ½ cup rolled oats
- 3 medjool dates pitted
- 1 ½ cups non-dairy milk ex: cashew, almond, or oat
- ½ tsp vanilla extract
- 2 tsp ground cinnamon
- 1 cup ice optional
Instructions
- Blend rolled oats until powdery. I do this in my Vitamix blender. (You can also pre-soak the oats in non-dairy milk to soften them up and blend them with the liquid first, creating a fiber-rich smoothie.)
- Add dates, non-dairy milk, vanilla extract, and cinnamon to the blender, and blend again.
- Pour into a glass with ice. Since we’re not using any frozen fruit in this cinnamon date smoothie, the ice chills it down a bit.
Equipment
Video
Notes
- Remove date pits before blending— I learned this hard way.
- Add a serving of my homemade protein powder or collagen for a protein boost.
- Ice can be added to blender, yet blades tend to dull over time when blending ice, so I like to pour the smoothie over ice to chill it down.
- Soak dates if they’re dry and brittle. Soaking in warm water for 10-15 minutes will soften them, making it easier for your blender to get it creamy.
- Watching sugar? Start with just one date and add more as needed to achieve your desired level.
Nutrition
Storage Tip
Store any leftover cinnamon date smoothie in the fridge in an airtight container for up to 24 hours. Before drinking, make sure to shake it well, as the ingredients may naturally separate. For the best texture, consider blending it again for a few seconds to bring back the creamy consistency.
More Smoothies with Dates To Try
Enjoying dates in your smoothie? I have a whole collection of date smoothie recipes for you to enjoy:
This was a lovely treat! Nearing my due date and trying to incorporate dates. I used Orgain’s horchata protein—which was perfect. Will add some spinach next time!
Hi Sarah! This is a GREAT way to incorporate dates without eating them plain. Best of luck with your baby!
Loved it! The proportions are on point. I will definitely make this again.
It was delicious! I threw in a handful of spinach to get my greens in.
You can never go wrong with adding some spinach, Julie!
Awwww! I love that modification. Get yo’ greens on!!!
Can I use dairy milk in this recipe?
Hi Nadia! If that’s your milk of choice, then go for it!
Hi Nadia! You can definitely use dairy milk as your milk of choice.
This tasted like breakfast in a tumbler. It makes quite a bit. I out leftovers in mason jars and it was delicious to shake up and drink leftovers the next day. I’ve been stuck on green smoothies so it was good to try a non-green smoothie for a change,
“Breakfast in a tumbler” is sooo accurate, Kelly! Glad you gave this one a try!
I was told by my OBGYN to start eating dates now that I’m close to my due date. I was totally clueless what to do with them. This smoothie is so yummy it feels like I’m having a treat! Thanks for the great recipe.
Hi Marie! This is a great way to add dates to your diet without eating them plain. Thinking of you as you near your due date!
This smoothie was delicious! It’s so creamy and so sweet you would think it has sugar instead of being naturally sweetened by dates. Loved it! One of my favorite on the go breakfasts now
Hi Chaya! This one is a great breakfast smoothie for sure! If you are looking for more ideas be sure to check out our smoothie bowl recipes as well!
Yum! I added frozen cauliflower instead of ice to give it that frozen coldness. Doesn’t change the flavour in the slightest! Thanks for a yummy recipe!
Ohhhh love that idea Megan! Also adds some awesome nutrients as well!
Delicious! I’m 36 weeks pregnant and finding ways to eat more dates as instructed by my doctor to prepare for labor…this is by far the easiest and most tasty way to do that!
The smoothie is insanely high in carbs and sugars however, so to balance that out I used 1 scoop of Isopure zero carb cookies and cream protein powder, left out the oats and subbed 1 cup frozen cherries ( helped make it cold too) and used 1/2 unsweetened almond milk and 1/2 water, adding 4 medjool dates, lots of ice, cinnamon and vanilla extract to the blender and serving it over a glass of ice. Delicious and gives 28g protein to help with the overload of carbs.
Hi Ella! So glad you tried this and are getting those dates in. When I was pregnant, I tried dates but couldn’t get them down on their own. Wish I would have had this recipe! Love that you put your own twist on it as well!
Make sure you have taken pit out of dates. Some brands are not pitted. First time I blended them could not figure out why smoothie was “grainey”. My package of dates still had pits in them.
Definitely a great tip, Nada!
Can I make the cinnamon date smoothie with water as the base not milk?
Yes Deanne, that would work but it might not be as creamy. Sometimes I’ll add in 1/2 banana to add more creamy texture so you could give that a go as well.
So I saw a Cinnamon Cherry shake on your blog. I tapped the link which brought me to this Cinnamon Date one. Can you provide the link to the Cinnamon Cherry one please? Thank you.
Hi Kim – Thank you for bringing this to our attention. It keeps redirecting me, too. I have sent this over to our developers so that this error can be corrected.
But I am happy to provide the recipe for you:
Cherry Cinnamon Smoothie
1 cup spinach
1 cup almond milk
1 cup cherries, frozen
1 banana, fresh or frozen
1/2 tsp ground cinnamon
1 TB almond butter
Directions:
1. Blend spinach and almond milk
2. Add remaining ingredients to blender, then blend until smooth.
3. Enjoy! 🙂