Date Smoothie

I have been making this date smoothie ever since my best friend was pregnant with her first child.

She consumed this smoothie during pregnancy and believe it or not, just before labor too!

Whether you are pregnant or not, this smoothie can be enjoyed by everyone!

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Date Smoothie

Date Smoothie (Easy & Healthy)

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Enjoy the natural sweetness and energy boost of my Easy & Healthy Date Smoothie! It’s perfect for a quick breakfast or a satisfying snack that keeps you fueled throughout the day.

  • Total Time: 10 minutes
  • Yield: 1 1x


Units Scale
  • 1/3 cup soft pitted dates
  • 1 1/2 ripe medium-sized bananas
  • 1/2 cup Greek yogurt
  • 1 tablespoon peanut butter
  • 1/2 cup almond milk (unsweetened)


  1. Soak the dates in hot water for 5 minutes if they are not ‘mushy soft’.
  2. Strain the dates, and add them with the yogurt and banana to a blender first, followed by the rest of the ingredients.
  3. Blend for at least 5 minutes, you want to break down the dates as much as possible so that you don’t end up with bits in your smoothie.
  4. Pour into a cup and enjoy!


* For smoothie benefits, recipe notes, and more, scroll down!

  • Author: Ella Waterworth
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegetarian


  • Serving Size: 1 smoothie
  • Calories: 467
  • Sugar: 56.4g
  • Fat: 10.4g
  • Carbohydrates: 84.2g
  • Fiber: 10.3g
  • Protein: 17.5g

Why You Will Love This Date Smoothie

Date Smoothie served in a tall thin glass cup

One of my personal favorite things about this smoothie is the fact that it helps curb cravings for sugar.

The smoothie is quite sweet, but it’s naturally sweet, making it totally guilt-free.

Other reasons why I love it, and why I think you will love it too include:

  1. Natural Sweet: Dates provide a rich, caramel-like sweetness naturally, eliminating the need for added sugars. This makes your smoothie tasty while keeping it healthier.
  2. Energy Boosting: The combination of natural sugars from dates and bananas offers a quick energy boost, making it a great choice for a morning pick-me-up or a midday snack to rejuvenate your energy levels.
  3. Rich in Nutrients: This smoothie is packed with essential nutrients. Dates are a good source of fiber, which aids in digestion, while bananas contribute vitamins and minerals like potassium. Greek yogurt adds a dose of protein and calcium, and peanut butter provides healthy fats and additional protein, making this smoothie a well-rounded nutritional choice.
  4. Creamy Texture: Greek yogurt and peanut butter give this smoothie a creamy and satisfying texture, making it feel like a decadent treat while still being healthy.
  5. Good for Pregnancy: The smoothie is rich in nutrients that are beneficial during pregnancy, such as calcium from the yogurt and potassium from the bananas, which support overall health in pregnancy. The fiber from dates can also help maintain digestive health, which can be a concern during pregnancy.
  6. Versatile and Customizable: This recipe is flexible, allowing for adjustments based on personal taste or dietary needs, such as substituting different types of milk or yogurt to cater to vegan diets or other preferences.
  7. Quick and Easy to Prepare: It requires minimal ingredients and just a blender, making it an ideal option for a quick breakfast or snack that doesn’t compromise health or taste.

If you enjoy this smoothie I recommend that you also check out my smoothie for babies and my chocolate and date smoothie recipe.

And, you have to also try my tahini and date smoothie!

Recipe Variations And Smoothie Notes

Date Smoothie being poured into a tall thin glass cup from a blender jug

Since I have been making this smoothie for years now, I have had the chance to test different versions of it!

If you like to change things up, below I will leave some options for you that I have personally tried and loved: 

  1. Make It Vegan: Swap the dairy yogurt for a vegan alternative. I love using coconut yogurt.
  2. Make The Smoothie Thicker: Use frozen bananas instead of fresh bananas to achieve a thick and cool smoothie. 
  3. Boost With More Protein: Add a scoop of vanilla or chocolate protein powder for extra protein. Do note that the smoothie already contains a pretty good amount of protein per serving as it is.
  4. Nut-Free: Swap the peanut butter for sun butter or use 1/4 avocado instead. As for the almond milk, use oat, soy, or other dairy-free milk of choice.

Recipe Equipment:

Date Smoothie

For this smoothie, you will need a powerful blender.

This is required because only a powerful high-speed blender can break down the dates.

Even if you pre-soak the dates, they are still difficult to break down and incorporate smoothly into the smoothie. 

I have used a Nutribullet 600, a Vitamix, a Ninja blender, and an AMZchef blender. All these blenders worked with this recipe.

Save The Date Smoothie Recipe For Later

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Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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