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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.

Serving a date smoothie with rolled oats sprinkled on top.

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.
Bowls of Medjool dates, rolled oats, vanilla extract, and milk, arranged on a white countertop to make a smoothie.

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.

Glass of date smoothie topped with rolled oats and star anise, with oats and dates scattered on the countertop.

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.

Glass of cinnamon date smoothie with medjool dates and oats on the table.
4.53 from 303 votes

Cinnamon Date Smoothie

Try this fiber-packed Cinnamon Date Smoothie that's perfectly sweet, creamy and filling. The Medjool dates naturally sweeten this smoothie, while the rolled oats thicken it to a milkshake consistency.
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Breakfast, Smoothie
Cuisine: Plant-Based, Vegan
Serves: 1 serving

Ingredients  

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.
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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

Calories: 324kcal, Carbohydrates: 62g, Protein: 8g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 2g, Sodium: 193mg, Potassium: 926mg, Fiber: 11g, Sugar: 26g, Vitamin A: 1403IU, Vitamin C: 26mg, Calcium: 583mg, Iron: 4mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

Common Questions

Can you put dates in a smoothie?

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.

What kind of dates are best in a smoothie?

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!

How many dates should I add to a smoothie?

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:


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Rating





Comments

  1. 5 stars
    My husband and I love this smoothie for breakfast when no one feels like cooking, perfect for those lazy mornings. It’s so delicious. I used cashew milk and I added hemp seeds and ginger powder for a bit of a kick start for morning it’s so yummy.

    1. You’re so right, Toni! Perfect for those mornings where you just don’t want to cook!

  2. I was not able to find dates at the grocery store I was at. I just did a fruit one. I will look at other stores and hopefully find them and do at the end of the challenge

  3. I was so hoping to like this one. However, it was not a big hit in our house. Very chunky with the dates – couldn’t get them to smooth down.

    1. 3 stars
      Hey a trick for the dates are to let them sit in warm water for about 5 minutes before blending. I totally forgot to o so and they were chunky in my smoothie as well.

    1. 3 stars
      Taste like the first day of Fall not the first day of summer. Still a very very filling summer breakfast.

  4. 3 stars
    This was good, but I did tweak it a bit. I added 1 cup of frozen cauliflower rice instead of ice cubes, added 1/2 frozen banana, less oatmeal, and greens powder. As much as I enjoy this smoothie, it’s definitely not a summer smoothie, more of a fall/winter flavor for me and I’ll probably enjoy it more with cooler weather.

  5. 4 stars
    Pretty good…I like the taste but it seems chalky…maybe soak the oats in the liquid first would alleviate this

  6. 4 stars
    What a delicious treat! I’ll make it again when I’m in the mood for something special as it is on the sweet side for my taste.

  7. 4 stars
    Loved this one. Even my 24 year old son has been drinking these smoothies with me and he loved this one.