If you’re trying to stay away from sugar, but you love caramel sauce as much as I do, try this super simple caramel sauce with dates. It’s not only sweet and satisfying, but it’s also rich in essential nutrients like potassium, magnesium, and vitamin B6, making it a guilt-free indulgence.

Be sure to make my Healthy Black Bean Brownies recipe next!

bowl of rich buttery caramel sauce made with dates and coconut milk

How do you turn dates into caramel?

Dates are one of my favorite natural sweeteners because they are incredibly sweet on their own. It’s as sweet as candy right off the palm tree. Living in California has allowed me to eat dates right off the tree as they fall to the ground. My mom and I have walked right outside her home and picked dates off the grass to eat, so good!

We turn these dates into caramel just by adding them to warm water to soften, then blending with a creamy substance like milk. Dairy and non-dairy milks work for this, but most people like either whole milk or coconut milk for its higher fat content, making the caramel rich and creamy.

Introducing my new Book

The Ultimate Kitchen Guide

to food storage, freezer rotation, & zero food waste

Take back your kitchen’s purpose and reformulate the way you manage your kitchen. If you have an unorganized pantry, food going bad in your refrigerator, and you have no idea what’s at the bottom of your freezer, then let me help you create unity and purpose when grocery shopping and planning. We want to fill your freezer with foods that will help on those busy nights, to keep you from eating out and overspending.

Learn More

Aimee Guess eating apple slice with caramel sauce with dates

What to do with date caramel sauce?

Caramel sauce can easily be used for desserts like ice cream, but also for French toast casserole in place of pure maple syrup, or it can also be used for apple dipping. My kids prefer eating this regularly, and the simplest way to do that is using it as a dip. Next time you have a friend over, place a bowl of this out on the counter with some apple slices and graham crackers, and watch the caramel sauce quickly vanish. This dip will quickly satisfy any sweet tooth.

Aimee Guess pouring dates in a blender to make caramel sauce with dates

Does date caramel actually taste like caramel?

Date caramel is more fibrous than regular caramel because you’re not looking for the sugar crystals to melt. In normal, unhealthy caramel sauce, you dissolve the sugar crystals and cook it to a golden brown, but here we’re blending dates into a sauce. This is a much healthier alternative to the unhealthy caramel sauce because it contains its fiber, which helps regulate blood sugar levels.

What You’ll Need

Dates: soaked in hot water for 15 minutes, Medjool is best, Deglet Noor works too
Milk: Whole milk or coconut milk – milk with a higher fat content makes the caramel sauce rich and creamy.
Equipment: Blender or mini food processor
Salt: optional

Other recipes you might like:

after school snack with apple slices and caramel sauce with dates

2-Ingredient Caramel Sauce Using Dates

By Aimee Guess

Dates and milk are all you need to create a fantastic dip for apple slices. The dip has a rich buttery flavor that is so addictive and satisfies that dessert craving.

Prep Time 5

Serving Size 4 servings

Ingredients

1 cup dates, soaked in hot water for 15 minutes, Medjool is best, Deglet Noor works too
3/4 cup milk dairy or non-dairy
pinch of salt (optional)

Instructions

Prepare the dates: soak dates in hot water for 15 minutes to soften them even more. Discard the liquid, it is not used in the recipe. Use the liquid in smoothies. It's rich in nutrients and slightly sweet.
Blend dates, milk, and salt in a mini food processor or blender until a smooth caramel consistency forms. Serve with apples or crackers, or top yogurt or ice cream with caramel.
Store any leftovers in the refrigerator for up to 4 days.