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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:
I really liked this one. Cinnamon is a favorite of mine so that helped. The smell of the cinnamon just made a great start to the day. Unfortunately, I thought I bought dates with the putts removed and didn’t check them. Lesson learned. I thought the combination of adding the oats was interesting and I might have to try that with some other recipes in the future. It wasn’t as thick as I thought it would be but I did add some ice when I blended it.
I’ve never had a date smoothie before and this one is so good! Thanks so much for sharing this recipe!
I love this smoothie I actually had this for dessert. To me I thought it was filling
This is delicious! Question. Where does the sodium in this recipe come from?
The sodium in your smoothie may vary depending on your plant-based milk. If the sodium level is of a concern for you, do read the labels of plant-based milk and go with the one with the lowest sodium content.
I wanted to try from this list of smoothies, i could not find the word healthy anywhere.I then went to the nutriton an was blown away at sugar an carbs.The list looks very good but not for healthy an diet. must keep looking.
This one is def meant to be a dessert smoothie for sure, Kenneth! We have lots of green smoothies that are much lower in sugar. Be sure to check out our Lower Sugar Fruits for Smoothies for some good ideas.
Jan—
You were right; it is delicious.
It’s like a cinnamon roll but good for you! SOOO good!
This tastes like a cinnamon roll!
Wow, I just inhaled my breakfast! When I made this smoothie, I subbed in the following ingredients:
1/4 tsp of cinnamon instead of 2 tsp (next time I will try 1/2 tsp)
1/2 frozen banana in place of 1/2 c up of ice
added 1/4 cup plain Greek yogurt
handful of pistachios
1/2 tsp maple syrup
The rest was per the recipe. It came out great! Next time I’ll try soaking the dates and blending those first because my Vitamix has trouble with them being so sticky and fibrous.
Thanks for the great recipe!
Really cool swaps and additions, Jessica! Love that Greek yogurt for the added protein and creaminess. Keep us posted on how the soaked dates go. 🙂
I used quick oats instead of rolled oats (it’s all I had) and the grain kind of stayed in the back of my throat. I used 1/2 teaspoon less cinnamon than called for and it was a bit much for me. This one is a pass for me though I love your other smoothies. Thank you for posting something new for us to try!
Thanks for giving it a blend, Lori! We’ve had other say that they liked it better when they blended the milk and oats together really well first, as it made for a smoother smoothie (say that three times fast!). Might be cool to try it again using that tip, plus a bit less cinnamon. Either way, we love that you love our other smoothies! 🙂
Add a couple of frozen bananas and less almond milk makes a great soft ice cream
What a delish suggestion Debra!!! Perfect as the weather starts to warm up.
I used this recipe as a base and then added frozen banana and about 2T leftover pumpkin purée since I had to finish up a can. Wow, it was so good!
Creative upgrade Colleen!! Love!
Tastes really good but a little chalky. I use a Nutribullet so maybe it didn’t ground the rolled oats enough.
Thanks for giving it a blend Anthony! Maybe try a bit more milk or a dif milk next time to see if that helps the consistency for you. 🙂
This recipe sounds yummy. With Medjool dates and oatmeal, how could it be NOT be delicious??? I am anxious to try it.
A creamy and delicious sweet treat! If you like cinnamon, you will love this!
I had to use soy milk as nuts aren’t safe for us. The end result was very liquidy. I was tempted to add a banana but usually try a recipe as written first. Next time I’ll add a banana for smoothness. I’ll also add flax meal, hemp hearts, and chia seeds for a nutritional boost. Thanks for sharing this recipe.
So awesome Colleen! Love that you are making great swaps for your family. Def keep us all posted on how your options work out!