Date Shake

5 from 539 votes

A date shake is a great way to start your day. Made with all natural ingredients and no added sugar, this date smoothie is packed full of protein and fiber

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If you’re looking for new smoothie or shake ideas, try this Date Shake – it’s naturally sweet and super filling. You can enjoy it for breakfast, as a snack or dessert, which is my preference. Made with all natural ingredients and no added sugar, this date smoothie is packed full of protein and fiber. It’s going to keep you feeling full for a while!

Two date shakes in tall glasses
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Smoothies and shakes are a quick and easy breakfast to make for the whole family and they often appear on busy mornings in our house. Dates, banana and peanut butter create a wonderful tasting smoothie that’s healthy for the whole family. It actually tastes as good as dessert!

Ingredients in a date shake

  • Bananas: I like to use frozen bananas as they eliminate the need for ice which can dilute and thin the shake. They make the shake creamy and they are a great source of vitamins and minerals and give you energy.
  • Dates: A great source of antioxidants, and they help to create a sweet smoothie without the need for added refined sugar.
  • Chia seeds: I include chia seeds in my diet wherever I can! They are nutrient dense and rich in fatty acids, fiber and antioxidants. They help to bulk up the date shake with plant-based protein.
  • Peanut butter: Peanut butter is high in protein as well as being delicious with banana! Can you think of a better combo?
  • Milk: I like to use almond milk for this smoothie, but if you prefer you can use dairy milk or another plant based milk like soy or oat.
  • Cinnamon: It gives it a warmer taste with a little kick. You can leave it out or switch to another spice like nutmeg, cloves or ginger.


How to make a date shake

It’s so quick and easy to make this smoothie. Simply add all of the ingredients to a high speed blender and blend until smooth.

The ingredients before and after blending

Tips to make a date shake

  1. Drink this smoothie straight away, as once the ingredients start to oxidize they begin to loose nutrients. If you do want to make it ahead of time, cover the smoothie with plastic wrap or transfer to an airtight container and keep in the fridge for up to 24 hours.
  2. Allow time for your bananas to freeze. It will take about two hours for them to freeze so they are ready to use. I often keep several bananas in my freezer to grab whenever smoothies are on the menu. And the kids can help themselves to make their own smoothies.
  3. Use a high speed blender. There’s nothing worse than drinking a smoothie and getting chunks in your mouth. This is especially needed since we’re using dates. If you don’t have a high speed blender, I recommend stirring it every once in a while with a long spoon and blending for an extra 1 minute.
  4. Soften the dates with warm water. You can soften the dates for 10 minutes in warm water to make it easier to blend it into the date shake. This will especially help if you don’t have a super strong blender.

Frequently asked questions

How ripe should the bananas be for this date shake?

I like to use slightly over ripe bananas in this date shake. They have more natural sweetness than just ripe bananas and they have more antioxidants too. When my bananas are starting to turn, I slice them and pop them in the freezer to stop them ripening further so I can grab them whenever I need.

Do you need to soften the dates for this smoothie?

If you use a high speed blender, you shouldn’t need to soften the dates, but if you don’t have one, you can soak them in warm water for 10 minutes. This will plump them up and soften them and they will be easier to blend.

Is a date shake a good breakfast?

This shake is a great breakfast option; although because of the higher sugar, I often have it as a midday snack or dessert. Still, it’s full of fiber and protein that will give you energy for the day and will keep you feeling full until lunch. It’s packed full of nutrients, vitamins and antioxidants and is vegan to boot.

A date shake in a glass in front of a plate of dates

More smoothie and juice recipes

It’s so quick and easy to make this healthy breakfast or snack for your family. The kids love the sweetness and you know that you are loading them with all of the good stuff.

If you’ve tried this healthy-ish feelgood Date Shake recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

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Date Shake

A date shake is a great way to start your day. Made with all natural ingredients and no added sugar, this date smoothie is packed full of protein and fiber
5 from 539 votes
Servings 2 shakes
Course Breakfast
Calories 333
Prep Time 5 minutes
Total Time 5 minutes
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  • Place all the ingredients in a high-speed blender, and blend for 60-120 seconds until you get a smooth and creamy texture.
  • Taste the smoothie, adding more milk if it is too thick or adding more sweetener if it’s not sweet enough for you. Pour into a cup or mason jar. Enjoy immediately, or store in fridge for up to 24 hours.


Storage: Store any leftovers in an airtight mason jar. It will stay fresh for up to 24 hours. But ideally, it’s best to consume immediately after making
Equipment: I make my smoothies in my Vitamix. It has a “smoothie” button so it does all the work for me until the ingredients are well blended.


Calories: 333kcal, Carbohydrates: 47g, Protein: 9g, Fat: 15g, Saturated Fat: 2g, Sodium: 402mg, Potassium: 667mg, Fiber: 10g, Sugar: 25g, Vitamin A: 76IU, Vitamin C: 10mg, Calcium: 394mg, Iron: 2mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Cuisine American
Course: Breakfast
5 from 539 votes (516 ratings without comment)

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Recipe Rating


  1. Saina says:

    That really was delicious and keep me feel full for long time.

  2. Bhar says:

    I tried this and it’s delicious!! Thank you for sharing your wonderful recipe!

    1. Yumna says:

      SO happy to hear!

  3. Sylvia says:

    This is a wonderful smoothie!! It has become one of my main ’go-to’ smoothies. Thanks for sharing🙌

    1. Yumna says:

      Yay, so happy to hear!

  4. Denise says:

    My go-to date shake. Perfect w/a meal or mid-morning or afternoon snack. It’s a scrumptious and healthy drink. Filling, too!

    1. Yumna J. says:

      So glad you like it!

  5. Dienia b says:

    My mom told me about these and I loved it made for Egyptian leg of recipezazz game

    1. Yumna J. says:

      So glad you enjoyed the date shake!

  6. Raquel says:

    This is the best drink I’ve ever had!! So good and easy, (except that my blender had a hard time blending through the dates) thanks for the recipe.

    1. Yumna J. says:

      So glad you enjoyed the shake! If you like dates, I’d love for you to try my date snickers recipe – it’s this month’s cooking challenge too so you are entered to win a food processor this month!

    2. Katie says:

      I’ve read you can put the dates in warm water for about 20-30 minutes before you blend them. It should blend easier. Hope that helps!

      1. Raquel says:

        Will try, thanks!

  7. Robert says:

    Driving home yesterday from Southern Arizona, I stopped in the city of Dateland and had my first date shake. I didn’t know it would be an instant addiction. Needless to say, I woke up and found your recipe and immediately made it. I already have bananas frozen for smoothies, so i was ready. Your recipe was awesome!

    1. Yumna J. says:

      Thank you so much, Robert!

  8. Yuliana says:

    That’s such a great recipe, thank you for sharing!

    1. Yumna J. says:

      You’re so welcome! Glad you enjoyed it!

  9. Kate says:

    so good, cant believe it doesn’t have sugar!

    1. Yumna J. says:

      Dates are a magical fruit!

  10. Carly says:

    Wow, this is delicious! Thank you Yumna! I will be making these frequently from here on out!

    1. Yumna J. says:

      So glad you enjoyed it, Carly!

  11. Elizabeth says:

    This is more of a peanut butter banana shake than a date shake. Yes, it continues dates, but peanut butter and bananas are the prominent flavors. A cookies and cream shake may contain vanilla, but you wouldn’t call it a vanilla shake. Anyway, this is a perfectly fine take on a banana peanut butter shake but not really a date shake, in the same way that a chocolate chip cookie isn’t a “brown sugar cookie” – foods aren’t typically named for one of their sweeteners. They’re named for their primary flavors.

    1. Yumna J. says:

      I am so sorry the date flavor didn’t shine. Is it possible you used older dates that may have lost some of the flavor? I have noticed that the older the dates are, the less they retain their flavor and the more “sugar” forward they become. If the bananas were too ripe, they could have also taken over. You can try increasing the dates and decreasing the bananas to 1 and the pb to 1 tablespoon as well. Thank you for the feedback.

  12. Marjorie S says:

    Hi Yumna!!
    This is my favorite shake of all time! My husband loves it and I make it a least once a week. Ever since you did the video back in 2020, I was hooked! Love all your delicious recipes! Thank you! From your fellow Michigander!

    1. Yumna Jawad says:

      That makes me so, so happy to hear! I love that! Thank you for all of your support!

  13. Abdulkhaliq Aboelzahab says:

    My physician friend recommended a date shake for weight gain after many surgeries and many years of illness, still haven’t gained my normal weight (muscle mass) back. How would you tweak this recipe to provide faster, yet healthy results. I’m normally 165-175 Lbs. but have been lingering around 130-140 for last 3 years.Thanks. Please email back response.

    1. Yumna Jawad says:

      Hi! I cannot provide medical advice, as I am not a professional. I do know that those gaining weight need to be in a caloric surplus, so eating calorie-dense foods can help. With this recipe, for example, you could add more nut butter.

  14. Emily says:

    This recipe is so good!!! I was looking for a recipe to get my 7 dates in a day to help my cervix since I’m 35 weeks pregnant and this is sooooo yummy!

    1. Yumna Jawad says:

      This is perfect for that! Thank you so much!

  15. Shafika says:

    Hi Yumna! I’m planning on trying this soon but I was wondering if the nutrition info provided was for 2 shakes or just 1?

    1. Yumna J. says:

      So excited for you to give it a try! The nutrition info is for one serving (1 shake).

  16. Scully Sommai says:

    Wow, this is beautiful thanks for sharing! How can this recipe not so viral on TikTok??

    1. Yumna J. says:

      Thank you! You’re so welcome! Haha, who knows!!

  17. K says:

    Do you think it is ok to use regular milk instead of almond?

    1. Yumna J. says:

      Absolutely! I like to use almond milk for this smoothie, but if you prefer you can use dairy milk or another plant based milk like soy or oat.

  18. Janvi Rochlani says:

    Super Yumm..Perfect blend of ingredients 👌👌

    1. Yumna Jawad says:

      Thank you!!

  19. Neda says:

    Loved this date shake as a post-workout drink. It was so filling & delicious. Thanks for the recipe

  20. Courtney Dolan says:

    This is the most delicious shake recipe and it uses good ingredients! I made this recipe for my husband and my parents and everyone is completely obsessed! Be sure to use unsweetened milk because dates are naturally very sweet!

    1. Yumna Jawad says:

      Aww thank you so much!! So glad you all love it!

  21. Mariana says:

    I love this and every recipe you post! You have replied my messages on Instagram on more than one occasion and overall you’re just an amazing person and it shines through your recipes. Thank you for being a light.
    Keep those yummy recipes coming our way. We appreciate you.

    1. Yumna Jawad says:

      Aww thank you so much!! That means the world to me!!

  22. Kelli says:

    My new favorite! Delicious!

    1. Yumna Jawad says:

      So glad to hear it!

  23. neha rao says:

    I had made the date shake yesterday and totally loved it… I love the way you present and execute your dishes. ♥️

    1. Yumna Jawad says:

      Aww thanks so much!

  24. Nicole says:

    Soo this is delicious!! Definitely more of a treat smoothie, but so good! I cut the recipe in half for myself and cut back the dates even more since they have quite a bit of sugar. I also added a dropper full of CBD. Definitely a smoothie to look forward to!

    1. Yumna Jawad says:

      Thanks so much for sharing Nicole!! So glad you enjoyed the recipe!

  25. Jess McLeod says:

    I add coffee in the morning cos it is saves me so much time

    1. Yumna Jawad says:

      Oh that’s an excellent idea!

  26. Abiola says:

    I just couldn’t wait another day before trying this recipe and my taste buds are presently thanking me for this super treat. Oh so delish???❤

    1. Yumna Jawad says:

      Yay! I’m so glad to hear that you liked it! Thank you!