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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!
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.
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 dairy-free 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
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.
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 delicious
I always forget I can use oats in the smoothie. We love granola on top of them. Thanks for the reminder. Kids love dates but have never had them in smoothies great idea.
This sounds delicious. I love dates!
YUMMMMM – we have been enjoying just plain dates and this combination sounds so delicious! Thank you for sharing as you continue to learn and create new combinations! Lifelong learning is so important!
This looks delicious! A few months ago, I discovered Medjool dates in a shop in a neighbouring village here in Crete, Greece. So happy I no longer have to drive 30+ minutes to get them in a larger city, especially with the current lockdown. I love dates but use them sparingly. If I’m really craving something sweet, I sometimes take a single date and savour it slowly. Yum!
Oh my goodness – same! Love eating one date to satisfy that sweet tooth. So glad you’ve discovered them!
Love the cinnamon and dates! What an easy healthy treat!
Totally agree! Yummy!!
All the ingredients are so simple and have them all on hand every day. I am going to try this smoothie today for breakfast. I also like the tip of skipping the ice and popping it into the freezer.
So glad it will be an easy grab-and-blend smoothie for you Chandana! Be sure to come back and let us know what you think… 🙂
I just love dates and adding them to anything makes it special for me. Cinnamon is also one of those special ingredients for me. I was told my cholesterol is a bit high so that’s my go to.
Great work. Keep it up.
Awesome way to use foods to heal Stephanie!
This sounds delicious and I’m going to try is warm to go along with my seasonal eating! And so nice to learn about a Natural Delights!!
Not just saying this… Seriously the best dates I’ve ever tried (and this isn’t Jen typing – lol). You will love them! And great idea to try it warm – def check back in the comments and let us know how it was. 🙂
This smoothie looks like a great mid morning snack! Great idea
Yum! Good idea Lisa.
I’ve been craving something to replace my bedtime Cinnamon Toast Crunch bowl so I’m hoping this will do the trick! Looks delicious and filling with the oats. Love all the nutrients dates provide!
This is so perfect for that Holly! We’re so excited you’re gonna make that healthy swap for yourself. Rawk on!
I love dates! I did not know how to incorporate them into a smoothie. This recipe looks delicious!
Dates are a great way to sweeten any smoothie naturally. We know you’re gonna love this Carol!
This looks delicious! Thanks for the recipe! I am going to buy some dates.
Carolyn, it’s seriously so yummy. We know you’ll enjoy!
I am thinking of trying this with the homemade elderberry syrup too
Hi Jo! Great idea! Let us know what you think of it after you do… 🙂
Very easy and tasty smoothie. What would you recommend as replacement to oats?
Great question Natalie! The oats are acting like a flour here to thicken the smoothie (and provide some good fiber!), so you can swap them out for quinoa flakes or almond flour instead if needed.
Wow this looks great. I love dates especially as I have family in the Middle East and grew up on them. I currently don’t have dates at home but wondering if I could use date syrup substituting dates.
Thank you for the recipe
Also can I use quick/old fashioned oats instead of rolled oats? 🙂
Yes, any type of oats will work, since we are grinding them into a flour-type consistency here.