I have a really delicious dates smoothie for weight loss. It contains aromatic cinnamon, bananas, dates, oats, and a couple of other yummy ingredients.

The smoothie is thick, satisfying, and will help you lose weight, whilst nourishing your body with essential nutrients.

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Dates Smoothie For Weight Loss

Dates Smoothie For Weight Loss

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Try a Dates Smoothie for Weight Loss, a naturally sweet blend of dates with fiber-rich ingredients to help you feel full longer and support your weight loss goals.

  • Total Time: 8 minutes
  • Yield: 1 1x


Units Scale
  • 1 medium-sized banana (peeled)
  • 56 medium-sized dates (pitted)
  • 1 tbsp oats
  • 1 tbsp milled linseeds (flaxseeds)
  • 1 cup almond milk (unsweetened)
  • 1/4 tsp ground cinnamon


  1. Soak the pitted dates in hot water for 5 minutes. Drain them after that.
  2. Add all the ingredients to a high-speed blender and blitz until smooth. For about 2-3 minutes.
  3. Serve and enjoy!


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

  • Author: Ella Waterworth
  • Prep Time: 5 minutes
  • Cook Time: 3 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegan


  • Serving Size: 1 smoothie
  • Calories: 346
  • Sugar: 51g
  • Fat: 6.5g
  • Carbohydrates: 70.1g
  • Fiber: 10.6g
  • Protein: 5.8g

Why You Will Love This Weight Loss Dates Shake

Dates Smoothie For Weight Loss

This date smoothie is dairy-free and suitable for vegans if you are following that diet.

On top of that, of course, the smoothie is ideal for people who are trying to lose weight.

One of the main reasons why I personally love this smoothie is because it helps curb sugar cravings.

The smoothie tastes like caramel. I love it!

Other reasons why you will love this smoothie include: 

  1. Natural Sweetness Without Added Sugars: The natural sweetness from dates and bananas satisfies sugar cravings without the need for added sugars, making it a healthier choice that can help reduce overall calorie intake from processed sugars.
  2. High Fiber Content for Satiety: With ingredients like the oats, linseeds, and dates, this smoothie is high in dietary fiber, which slows digestion and helps you feel fuller for longer periods. (Source)
  3. Healthy Fats for Metabolism: Milled linseeds (flaxseeds) provide healthy omega-3 fatty acids that can help boost metabolism and encourage fat burning, aiding in weight loss efforts. (Source)
  4. Rich in Nutrients to Support Overall Health: This smoothie is packed with vitamins and minerals, including calcium, magnesium, iron, and vitamins C and D, supporting overall health and ensuring your body gets the nutrients it needs while on a weight loss diet.
  5. Versatile and Customizable: The recipe is easily customizable for dietary preferences or to prevent boredom. You can add protein powder for an extra protein boost, switch up the types of milk, or add different spices to suit your taste, making it a versatile option for daily consumption.
  6. Convenient and Quick Meal Option: For those with busy lifestyles, this smoothie offers a quick and convenient meal option that’s both filling and nutritious, fitting easily into a weight loss or health-conscious diet without requiring extensive meal prep.

If you enjoy this date smoothie, I recommend that you also try my chocolate and date shake as well as my cinnamon and apple smoothie recipe!

Smoothie Variations & Recipe Notes

Just in case you need to make ingredient substitutions to make this date smoothie, here are some options:

  • No Banana: If you don’t like/have bananas, you can use mango instead.
  • The Smoothie Base: Instead of almond milk, oat milk will work great in this recipe. Just make sure it’s unsweetened. 
  • The Seeds: Instead of flaxseeds, use chia seeds. I sometimes add a tablespoon of nut butter instead of seeds too.
  • The Spice: If you want, you can substitute the cinnamon for nutmeg, or use both.
  • Boost Protein: Add a scoop of protein powder or 1/2 cup of yogurt for extra protein.
  • Use Frozen Banana: If you like your smoothies thick, I suggest that you use 1/2 cup of frozen banana slices instead of 1 fresh banana. 
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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