This date and peanut butter caramel sauce is naturally sweetened and ready in minutes. Using just 4 key ingredients it is perfect for dipping or drizzling on your favorite treats!
The idea for this date and peanut butter caramel sauce was born when I needed a healthy caramel sauce for my Snickers inspired recipes (see my snickers overnight oats and yogurt cups). I needed to think outside the box as my goal is usually to make recipes using whole food ingredients where I can!
Now, I make this recipe anytime I have medjool dates to use up and I'll find an excuse to drizzle this caramel sauce on almost anything. My favorite way to use this sauce so far is drizzled over my air fryer apples and served with greek yogurt or as a topping for my high protein ninja creami recipes.
But, what makes this peanut butter caramel truly special is its simplicity. You can whip it up with just four key ingredients and an immersion blender. Plus, unlike traditional caramel that requires careful temperature monitoring and can easily burn, this version is foolproof and ready in minutes.
Jump to:
- Why This Dietitian Loves This Recipe (And You Will Too!)
- Key Ingredients
- Substitutions
- Recipe Variations
- How To Make This Recipe
- Equipment
- Storage
- Ways to Enjoy This Healthy Caramel
- Expert Tips for Making This Recipe
- How to Create a Balanced Meal with This Sauce
- FAQS
- Related
- Want to Learn About Nutrition?
- 📖 The Recipe
- Date and Peanut Butter Caramel Sauce (Ready in 10 Minutes!)
- MyFitness Pal Entry
- 💬 Comments
Why This Dietitian Loves This Recipe (And You Will Too!)
- Made with whole food ingredients that provide fiber, protein, and nutrients - unlike a traditional store bought caramel sauce.
- Its versatile - you can drizzle this on almost anything!
- Great way to use up medjool dates.
- You can make it using an immersion blender which I find way less fuss then using a blender or food processor.
Key Ingredients
Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
- Medjool Dates: Select soft, plump Medjool dates for the best results. These are fresh fruits (not dried) and can usually be found in the produce section of your grocery store. The dates should feel soft to the touch. If they're hard or dry, they won't blend as smoothly. To fix this, you can soak them in water for about 30 minutes, drain and then use them in the recipe.
- Don't Have Medjool Dates?: If you can't find Medjool dates, you can substitute with Deglet Noor dates, but you'll need approximately 24-30 of them since they're smaller. They're also typically drier, so you will need to soak them (see instructions below).
- Peanut Butter: Use 100% peanut butter with no added sugars or oils for the healthiest option. Look for a brand where the only ingredient is peanuts (and maybe salt). If your peanut butter is stored in the refrigerator, let it come to room temperature before blending for smoother results. If you don't like peanut butter you could use almond butter instead.
- Vanilla Extract: Since this recipe isn't being baked or cooked, using pure vanilla extract will add the most flavour.
- Salt: A good quality sea salt or kosher salt works best to enhance the caramel flavor and balance the sweetness of the dates.
- Liquid (Water/Milk): You can use water, dairy milk, or non-dairy milk to thin your caramel. Water is the most neutral option and works well. If you soaked your dates first a good option would be to use the water you soaked them in. Dairy milk will add a slight creaminess (my favorite method), while non-dairy options like almond or oat milk can add subtle flavor notes. If using flavored non-dairy milk (like vanilla), you might want to reduce the vanilla extract slightly.
Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences
- Gluten-Free: This recipe is naturally gluten-free!
- Dairy-Free and Vegan: Use a plant-based milk or water when adjusting the consistency.
- Nut-Free: Replace peanut butter with sunflower seed butter or tahini for a nut-free version. You may need to adjust the amount as these alternatives have different consistencies.
- Lower in calories - Use water to thin and sub the peanut butter for a powdered peanut butter.
Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out! 💛
Recipe Variations
Chocolate Peanut Butter Caramel: Add 1-2 tablespoons of unsweetened cocoa powder for a chocolate-peanut butter combination that's reminiscent of a Reese's candy.
Spiced Variation: Add ¼ teaspoon cinnamon and a pinch of nutmeg for a warming, fall-inspired caramel sauce perfect for drizzling over apple desserts.
How To Make This Recipe
Below are the simple steps for how to make this healthy caramel sauce with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1:
Combine ingredients: Blend together the pitted dates, peanut butter, vanilla extract, salt, and half of your liquid (water, dairy milk, or non-dairy milk).
Step 2:
Adjust consistency: Add more liquid gradually as needed until you reach your desired consistency. For a thicker dip, use less liquid; for a pourable sauce, add more.
Don't forget to taste and adjust! Sample your caramel and adjust flavors if needed—add more salt for a more pronounced sweet-salty contrast or more vanilla for a deeper flavor.
I love making a batch of this and using it as a frosting on baked goods - feel so much better serving it to my kids just knowing its made with whole foods and nots loads of additives like most sauces.
Marina
Equipment
I use my trustee KitchenAid immersion hand blender in the cute green color. Dates can be annoying to blend because they can be sticky and tough but I find the immersion hand blender works better than a food processor and requires less clean up after too.
Storage
Refrigerator: Store your peanut butter caramel in an airtight container in the refrigerator for up to 1 week. The caramel will thicken when chilled. You can easily bring it back to a smoother consistency by stirring in a little more milk before using.
Freezer: For longer storage, freeze in small portions (ice cube trays work well) for up to 3 months. Thaw overnight in the refrigerator before using.
Make-Ahead: This caramel sauce can be made 2-3 days in advance of serving for parties or gatherings—the flavors actually develop more over time!
Reheating: If the caramel becomes too thick after refrigeration, let it come to room temperature or stir in a small amount of warm water to reach the desired consistency.
Ways to Enjoy This Healthy Caramel
Honestly, I have found a way to use this date caramel in sooo many recipes. Some of my favorite are:
- As a dip or drizzle for apple or banana slices (perfect after-school snack!)
- Drizzle over or layer on top of overnight oats or porridge
- Spread thinly between two whole grain crackers for a healthier sandwich cookie
- Use as a topping for ninja ice creams
- Swirl into plain Greek yogurt with a sprinkle of granola
- Drizzle over my microwavable pancakes or spread on banana bread
- Eat it straight out of the jar!!!
Expert Tips for Making This Recipe
For the smoothest texture, make sure to blend thoroughly until no date pieces remain
If your dates are very dry or hard, soaking is essential. After soaking, be sure to drain them thoroughly to avoid making the caramel too watery
If your blender struggles, pause and scrape down the sides frequently, and consider adding the liquid gradually
The immersion blender works well for smaller batches, while a blender may be better for larger amounts
Don't rush the blending process—patience results in the silkiest caramel
Room temperature ingredients blend more easily than cold ones
The thickness can be adjusted with more or less liquid depending on whether you want a dip, drizzle, or spread
How to Create a Balanced Meal with This Sauce
In my online dietitian consultations I am frequently preaching the balanced plate model with my clients.
Here are some ideas to adopt this recipe to fit the balanced plate framework.
Remember, not all meals have to be perfectly balanced but it can be a good place to start.
- Pair with sliced apples or pears for a perfect snack that combines fruit (carbohydrates), peanut butter (protein and fat), and natural sweetness
- Use as a topping for plain Greek yogurt to create a dessert with protein, probiotics, and controlled sweetness
- Drizzle a small amount over oatmeal that includes nuts or seeds for a balanced breakfast with complex carbs, protein, and healthy fats
FAQS
It’s not ideal for high-temperature baking as it might not hold up as well as traditional caramel. However, you can use it as a topping, filling or swirl it into brownies, bars, etc. after baking.
As a dietitian, I prefer to think of foods as more or less nutritious rather than "healthy" or "unhealthy." This version provides fiber, protein, and nutrients that traditional caramel lacks, and won't cause the same blood sugar spikes. That said, it's still a sweet treat and portion awareness is important.
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 The Recipe
Date and Peanut Butter Caramel Sauce (Ready in 10 Minutes!)
Equipment
Ingredients
- 16 Medjool dates pitted (about 1 cup packed)
- ¼ cup natural peanut butter - about 65g smooth is best
- ¼ teaspoon sea salt adjust to taste
- 1 teaspoon vanilla extract
- ½ - ¾ cup water dairy milk, or non-dairy milk (to adjust for desired consistency)
Instructions
- If dates are dry or hard, soak them in warm water for 10-15 minutes, then drain well and pat dry. Remove the pits if needed.
- Add pitted dates, peanut butter, salt, and vanilla to a container with ½ cup of your chosen liquid (water, dairy milk, or non-dairy milk).
- Use a handheld immersion blender to blend until completely smooth. Alternatively use a bender or food processer to combine, stopping occasionally to scrape down the sides.
- Add additional liquid, 1 tablespoon at a time, until you reach your desired consistency.
- Use immediately or store in the refrigerator.
Notes
MyFitness Pal Entry
You can find and add this recipe to your my fitnesspal by searching MLD Date & Peanut Butter Caramel
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