Healthy Caramel Apple Dip

This caramel apple dip is a great healthy snack that’ll keep you full for hours. We use dates and cashew butter to create a thick sweet dip.

Healthy fall carmel dip with dates

This caramel apple dip is a great healthy snack that’ll keep you full for hours.

Happy fall! We made it! That means it’s time for apples and pears, oh my! I say we give apples and pears their own spotlight before pumpkin everything takes over. From homemade apple sauce to pear smoothies, there are so many ways to get into the season. This simple caramel apple dip screams fall, while still doing the body some serious good.

How to make caramel apple dip

If you’ve ever wondered how to make caramel apple dip, look no further. Now, this is not the same stuff at the grocery store (that’s pretty much crack). This is a healthier version that’ll still curb that craving and give you something nourishing. I hope you enjoy it!

Kitchen equipment to make this caramel dip

All you need to make this is a food processor. The better your food processor, the creamier your caramel apple dip will turn out. If you have a high speed blender, you could also use that. You will want to double or triple the recipe to make sure there’s enough in it to blend correctly.

Dates to use in the caramel apple dip recipe.

Healthy twist with two special ingredients

Most caramel apple dips contain corn syrup and dairy— foods that can cause inflammation and irritability. We’ve left those things outta this recipe and are using foods that are completely plant-based and healing. That means they’re real foods that are minimally processed and contain nutrients.

Dates are an amazing fruit. They are native to the Middle East and the Mediterranean. Some fresh fruits and their dried counterparts have different names, but a date is a date!

Chances are, you’ve seen a few different varieties of dates. The most common varieties are medjool. Medjool dates are darker, plumper, larger, softer, and gooey in the middle. Others tend to be a little on the drier side. For centuries dates have been used as food and to add sweetness to dishes.

There’s nothing quite like the deep, caramel flavor of dates, especially medjool. If you’ve ever had Sticky Toffee Pudding, you’ll know exactly what I mean! Their unique flavor and sticky texture make them perfect for making vegan caramel sauce.

Cashew butter adds a thick and creamy texture this caramel apple dip. The additional protein that comes from nuts will help curb your appetite and fuel your body. If you don’t have cashew butter (or the price is too high), try using a creamy almond butter or even sunflower butter.

This recipe only uses 5 ingredients. It also has a very long storage life in the fridge, another nice thing about dates.

Creamy caramel apple dip using plant-based ingredients

Healthy Caramel Apple Dip

Hope you're sitting down because this healthy caramel apple dip is going to blow your mind! Made with all-natural, plant-based ingredients and ZERO added sugar (no corn syrup!), this sauce is rawkin'. Use as a spread, dip, topping, sauce, filling, or just eat it by the spoonful.
4.8 from 6 votes
PRINT RATE IT Print Recipe
Course: Dessert
Cuisine: Plant-Based
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 1
Author: Jen Hansard


  • food processor


  • 1 cup medjool dates - pitted
  • 1/4 cup cashew butter
  • 1 tbsp vanilla extract
  • 1/4 tsp sea salt - to taste
  • plant milk - for thinning


  • Place pitted dates in the bowl of a food processor fitted with the chopping blade or a blender. Pulse to start breaking up the dates, then process on high until a smooth paste forms. Stop and scrape down the sides, as needed. If using a blender, add a little water to facilitate blending.
  • Add cashew butter, vanilla, and sea salt. Process or blend again until smooth. Test the consistency of the caramel. If needed, add a little water or non-dairy milk and blend again. For the smoothie recipe and to use as a dip, leave the caramel a little thicker. If using for drizzling, add enough liquid to reach the desired consistency.
  • Transfer to a jar with tight-fitting lid and store in fridge until ready to use. 


  • Don't have cashew butter? Use your favorite nut or seed butter. The flavor may change a bit depending on the type of seed or nut used. Tahini is very delicious and adds a little bit of a bitter flavor like burnt sugar has.
  • For a richer sauce/dip, use full-fat canned coconut milk or add a little MCT or melted extra virgin coconut oil
  • If dates are not soft and pliable, soak them in hot water for about 15-20 minutes to allow them to rehydrate a bit. Save the water for another use or to help thin the caramel sauce, if needed.
  • The sauce will be quite firm out of the fridge, leave at room temperature or warm the sauce, still in the jar, in a pot of gently simmering water. Though for best flavor and texture the sauce is best used within 1-2 months, the sauce will keep 6-12 months in the refrigerator.


Calories: 820kcal | Carbohydrates: 129g | Protein: 14g | Fat: 32g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 19g | Sodium: 594mg | Potassium: 1392mg | Fiber: 11g | Sugar: 99g | Vitamin A: 219IU | Calcium: 123mg | Iron: 5mg
Tried this recipe?Mention @simplegreensmoothies or tag #simplegreensmoothies!

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Ratings & Comments

  1. Mary says:

    This recipe sounds delicious. Wondering if you can somehow use whole cashews instead of a nut butter?

    • SGS Rawkstar Jen says:

      Of course! You might just have to puree longer to remove the gritty texture.

  2. Jessica says:

    5 stars
    I love caramel dip for apples in the fall and I’m really excited to try this and not feel so guilty about indulging!

  3. Kat B. says:

    5 stars
    I was never brave enough to try dates until I found them being used on this site. Love how they add sweetness with out needing processed sugar!

    • SGS Rawkstar Jess says:

      So glad we could introduce you to the awesomeness of dates, Kat!!

  4. Kim says:

    5 stars
    What a great idea! I can’t wait to try this recipe out this weekend.

  5. Amanda says:

    5 stars
    Whoa!! This recipe is amazing. A healthier take on caramel apples, my fall was just made!

  6. Emily says:

    This was so good! I also loved how it satisfied my sweet tooth with a very modest amount. It seems like with real junk food I don’t really get satisfied, and I just keep eating it mindlessly. I also loved that it was a treat I could share with my vegan daughter. Delish!

    • SGS Rawkstar Jess says:

      Emily, I really like the point you made and it does seem like that’s what happens! So glad you loved this. 🙂

  7. Kaylee says:

    Would this be okay to use in coffee? Does the blender or food processor break down the date enough that it isn’t gritty or grainy?

    • SGS Rawkstar Jess says:

      Kaylee, I don’t know if this would be a good addition for coffee. If you’re worried about grittiness or graininess from the dates, you can soak them in hot water for about 15-20 minutes to allow them to rehydrate a bit. Save the water for another use or to help thin the caramel sauce, if needed. 🙂

  8. Erin says:

    5 stars
    I’ve been looking for a non-dairy caramel recipe for a loooong time. Can’t wait to try this one!

    • SGS Rawkstar Jess says:

      And it comes at the perfect time! I feel like caramel dip is a perfect fall treat. Makes me want to go apple picking this weekend!

  9. Dani Mitchell says:

    4 stars
    I like the idea of a “healthy caramel apple dip” and all the ingredients sound amazing… yet don’t have a food processor. I’m tempted to make it in my blender, yet I think it’s gonna be so messy and hard to get out of the bottom. If I thin it out a bunch so it pours, do you think it’ll thicken up in the fridge?

    • SGS Rawkstar Jess says:

      Hey Dani! No food processor? No problem! If you have a high-speed blender, you can use that. You will want to double or triple the recipe to make sure there’s enough in it to blend correctly. And don’t worry about making a lot, this dip has a very long storage life in the fridge! 🙂

#1 Green Smoothie Of all Time— no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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