Date Shake
Updated Sep 24, 2025
A date shake is a great way to start your day. Made with natural ingredients and no added sugar, this date smoothie is packed full of fiber.
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Shake it up with Dates!
I grew up eating dates daily with nuts and and my mom would bake with it some traditional Lebanese desserts, but lately I’ve been creating more fun ways to incorporate dates into my meals and snacks like with this Date Shake! This is pretty much a date banana smoothie with only a few ingredients and no added sugar because the dates are so sweet. And the best part is that it tastes like dessert but packs 10 grams of fiber for serving, which is so good for the gut!
Happy Cooking!
– Yumna
Date Shake Ingredients
- Bananas: Use frozen bananas for this shake if you can to get a thick shake consistency. Grab my tutorial for how to freeze bananas so you can do it ahead of time and portion out what you need for this shake.
- Dates: Any type of date will work, just make sure you’re removing the pits. Cut them up if needed to help the blender process them easier.
- Chia seeds: It naturally thickens the date shake since it absorbs some of the liquid and it adds fiber, but you can leave it out.
- Milk: Almond milk is my go-to for this banana date shake to keep it vegan, but you can use dairy milk or another plant based milk like soy or oat, if you like.
- Peanut butter: I always use creamy peanut butter for a smooth texture.
- Cinnamon: I love the flavor of cinnamon, but you can also season this date smoothie with another warm spice like cloves, nutmeg, or ginger.
How to Make Date Shake
Date Shake
Video
Ingredients
- 2 bananas frozen
- 4 dates pitted
- ½ teaspoon cinnamon
- 2 tablespoons chia seeds
- 2 tablespoons creamy peanut butter
- 2 cups unsweetened almond milk
Instructions
- 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.
Equipment
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Recipe Video Tutorial
Recipe Tips
- Drink your smoothie straight away. Once the ingredients in your date shake start to oxidize, they lose nutrients, so try to drink it ASAP after blending!
- Use a high speed blender. There’s nothing worse than drinking a chunky smoothie! A high speed blender will make sure everything comes out nice and smooth. And if you don’t have a high speed blender, I recommend stirring your smoothie with a long spoon in between pulses and blending for an extra minute.
- Soften your dates with warm water. For an even smoother date shake, I like to soften my dates for 10 minutes in warm water to make them easier to blend.
- Turn it into a smoothie bowl: For a more complete breakfast, only use ½ cup of almond milk to make a thicker consistency and pour into a bowl. You can then top it with fresh fruit, nuts, almond butter, and/or homemade granola.
FAQs
You can store any leftovers in an airtight mason jar for up to 24 hours in the fridge, but it’s best to eat your smoothie right away!
You can! Just add your smoothie to an airtight container (leaving some room for expansion), and it should keep well in the freezer for up to three months. When you’re ready to drink, either let it thaw in the fridge over night, or re-blend it.
Comments
Added cardamom seeds, saffron, cashew and pistachios, reduced one banana and added 4 dates but kept the rest of the ingredients the same.
That sounds so good!! Love the additions you made!
Love this- did not have chia seeds- so used flax- turned out great!!!
Yay! Aww, so glad you loved it. Thank you!
Very good! The cinnamon is the perfect amount, my dates were a little smaller so I added in 6. I have way too many frozen bananas, nice to have a good recipe that utilizes them. Thanks 🙂
So happy you liked it, Sara! Thank you!!
This recipe is quick and tasty. Thank you for sharing. I will make this again for sure!
Yay, thank you! So happy you liked it!
Nobody likes a warm smoothie! This recipe needs ice!
Hi John! Did you make sure to use frozen bananas? They take the place of ice in this recipe without watering it down. Hope that helps!
One of my faves! I make this 2x a week, date shake for my lunch date.
Love that! So happy you like the recipe. Thanks, Tracey!
Love this recipe! Quick, tasty, and perfect for the summer right after Ramadan to finish off leftover dates
Yay, so happy you love it!! Thanks, Shabeeh!
I loved this. I used 1 banana and 6 dates instead. Perfect texture and balance of flavor. Perfect dessert with fiber and vitamins
So happy you liked it, Jamila! Thanks!
I was expecting high protein as your intro suggested but instead I found high carb and low protein. Carbs: 47! Protein: only 9. Good thing I looked at the nutrition before making it.
You’re right, Solange—9 grams definitely isn’t enough to be considered high protein. I’ve removed all mentions of “high protein” in the recipe. Thanks so much for pointing this out!
This recipe was well thought out. I drink this shake almost every day. It’s sooooo good
Thank you so much, Midiam! So happy you love it!!
Yummy. My preference is adding more dates, less peanut butter, and some honey.
Love that! So happy you like the shake, Halah!!
Delicious. Thank you for creating and sharing this recipe. Yum.
You’re so welcome, Kristin! Glad you liked it!!
You can look at the ingredients in a smoothie and tell if it is going to be good and flavorful. All of the ingredients in this smoothie have very little flavor to them therefore, I added a scoop of cocoa powder and a half a cup of cherries and a half a teaspoon of vanilla extract and it was OK, not the best. if you make it as printed, has very little flavor. You will have to doctor it up.
I find that the ingredients provide plenty of flavor, but the type of peanut butter you use and how ripe your bananas are have a huge impact. I like how you made it your own, Libby! Thank you!
I am allergic to bananas…would Greek yogurt work?
If you can’t have bananas, I recommend a different frozen fruit. Frozen avocados would actually work really well here, they give a wonderful creamy texture! Mangoes are great for replacing some of the sweetness the bananas provide. You can add some Greek yogurt as well, though I would probably reduce the amount of milk if you do. Hope that helps!!
What may I substitute the peanut butter with? I cannot eat peanuts. Thank you
Any other nut butter will work. I recommend almond butter!
If you’re allergic to all nuts, there is something that is called Wowbutter that is a great substitute.
I’ve just made this smoothie and it’s gorgeous, I really want to drink the second one too! Mixed very well with your suggested times, very smooth and tasty. Will be making this on a regular basis, thank you 🌹
Yay! So glad you liked it!! Thank you!
This smoothie doesn’t taste like dates, the bananas and peanut butter over take it! The dates don’t chop up! I didn’t think to cut them at first because I thought they’d blend and they didn’t. But I chopped them up and they still didn’t blend but there should be a size to chop them up to 😐. My blender is good by the way. This recipe is extremely misleading.
Sorry to hear you didn’t like the smoothie, Kennedy. It sounds like your blender wasn’t strong enough to fully chop up the dates. You can soften the dates for 10 minutes in warm water to make them easier to blend into the shake. And if you want the shake to taste more like dates, you can always add more! Hope that helps.
That really was delicious and keep me feel full for long time.
I tried this and it’s delicious!! Thank you for sharing your wonderful recipe!
SO happy to hear!
This is a wonderful smoothie!! It has become one of my main ’go-to’ smoothies. Thanks for sharing🙌
Yay, so happy to hear!
My go-to date shake. Perfect w/a meal or mid-morning or afternoon snack. It’s a scrumptious and healthy drink. Filling, too!
So glad you like it!
My mom told me about these and I loved it made for Egyptian leg of recipezazz game
So glad you enjoyed the date shake!
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.
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!
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!
Will try, thanks!
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!
Thank you so much, Robert!
That’s such a great recipe, thank you for sharing!
You’re so welcome! Glad you enjoyed it!
so good, cant believe it doesn’t have sugar!
Dates are a magical fruit!
Wow, this is delicious! Thank you Yumna! I will be making these frequently from here on out!
So glad you enjoyed it, Carly!
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.
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.
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!
That makes me so, so happy to hear! I love that! Thank you for all of your support!
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.
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.
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!
This is perfect for that! Thank you so much!
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?
So excited for you to give it a try! The nutrition info is for one serving (1 shake).
Wow, this is beautiful thanks for sharing! How can this recipe not so viral on TikTok??
Thank you! You’re so welcome! Haha, who knows!!
Do you think it is ok to use regular milk instead of almond?
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.
Super Yumm..Perfect blend of ingredients 👌👌
Thank you!!
Loved this date shake as a post-workout drink. It was so filling & delicious. Thanks for the recipe
MAKE THIS RECIPE!
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!
Aww thank you so much!! So glad you all love it!
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.
Aww thank you so much!! That means the world to me!!
My new favorite! Delicious!
So glad to hear it!
I had made the date shake yesterday and totally loved it… I love the way you present and execute your dishes. ♥️
Aww thanks so much!
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!
Thanks so much for sharing Nicole!! So glad you enjoyed the recipe!
I add coffee in the morning cos it is saves me so much time
Oh that’s an excellent idea!
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???❤
Yay! I’m so glad to hear that you liked it! Thank you!