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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 way yummier than I expected!! I was looking for an afternoon snack that would fit with a super rainy afternoon when I received the email about this smoothie. I had just made almond milk in my AC and figured this was a sign that I needed to give this smoothie a try. (Normally I stick to green smoothies) I was not disappointed! It hit the spot for sweetness and appetite suppression. Recommend giving it a try.
Wow, it’s like you read my mind! I’m craving something sweet and decadent but still healthy. This looks perfect!
Deliciousness!!! Kind of like a little bit of something I might not want to share. 🙂 LOL
I’m excited to try this recipe. Cinnamon rolls are my fav and this seems like the perfect alternative!
This sounds really good and I think would be easy on my stomach which is not feeling great right now. Going to the kitchen to make it as soon as I’m done writing this. Love dates in smoothies!
I have been wanting to try some dates, just happen to have some in the pantry….it does sound really good….may add my usual seeds to the recipe: chia, flax, hemp, pumpkin… thanks….this may be on the list for Saturday smoothie…..
I never thought about using dates in a smoothie. Delicious and satisfying!. Thanks!
Just made this and it’s super tasty! It was a pretty thin smoothie, and i prefer thicker smoothies and ended up adding 6 ice cubes. It was still pretty thin, but I enjoyed it for it’s flavor!
Hey Kathryn – so glad you made it! If you try fewer ice cubes next time, and use frozen banana, it should be thicker yet still cold for you.
Just made this, quite good. The dates bits I have are pretty hard so still had some chunks. Also must not have blended the oats long enough so it was chewy LOL I have a new Vitamix and am still learning how to use it.
Thanks for the recipe!
We can’t wait to wake up to this yummy smoothie tomorrow!
I bought a pack of Natural Delights Medjool Dates with the intention of making a carrot cake – and talked myself out of it. While the package sat on my countertop taunting me, I discovered that adding them to smoothies is amazing! Thanks for another healthy alternative recipe! (Maybe I’ll substitute vanilla protein powder for the extract.)
I loved the taste of the smoothie but the carb count was too high for me. (Type 2 Diabetic).
OMG!! This recipe sounds amazing!! Thank you for taking the time to post such delicious recipes Jen!
Yum! If you add greens powder would that change the taste overly? Just wondering it could be a breakfast smoothie with all that oatmeal too? Looking forward to trying this recipes – my kids love when I throw dates in because they know it will be sweeter! Thank you for the new try!
Adding our homemade protein powder would make this smoothie slightly less sweet, yet would make it great for a breakfast for those kiddos. You can totally add your greens here, especially if you’re used to drinking greens in smoothies. Spinach would be most mild. Def let us know what you think when you try it!
Love this! Made for my husband who loves cinnamon rolls and he loved it! Way easier than making traditional cinnamon rolls with the same taste!
exciting, easy recipe!! thank you!!! i’ve added it to my recipe file!!