Healthy Date Caramel Dip

5 from 1 vote

A thick, creamy healthy caramel dip made with just Medjool dates, pecans, hemp seeds, and plant milk. Sweet and nutty like real caramel, but dairy-free, refined sugar-free, and packed with fiber and protein!

Prep Time12

Total Time10

Course: Breakfast, Dessert, Snack

Servings:

Calories: 1221kcal

Author: Allie Petersen

Equipment

High speed blender

Ingredients

10 large pitted Medjool dates
1/2 cup roasted pecans
2 tbsp hemp seeds optional
1/2 cup unsweetened soy milk
pinch salt

Optional Add-ins

1 tsp vanilla extract
1/4 tsp cinnamon or pumpkin pie spice
1 tbsp cocoa powder
course sea salt for topping

Instructions

First, soak your pitted dates in warm water for 10 minutes. Drain well.
In a high speed blender, add your drained soaked dates, pecans, hemp seeds i(f using), soy milk, and salt.
Feel free to add in other flavors here too, if desired!
Blend on high for 1-2 minutes, using a tamper if you have one to help it blend well. If you don't have a tamper, stop the blender occasionally to push down the edges of the mixture. Your "caramel" should be smooth and creamy without chunks.
Enjoy right away as a snack, breakfast, or dessert. It's delicious with apples, pretzels, on rice cakes, on toast (with or without peanut butter or butter), in oatmeal, and more!

Notes

Tips:

Pecans: You can use raw (unroasted) pecans, but I think the roasted version have deeper flavor. If yours are salted, don't add that "pinch of salt" listed in the ingredients.
Why hemp seeds? Although optional, I like this addition in this dip. They add protein, health fats, and magnesium. They blend in seamlessly and you won't taste them!
Make sure you use MEDJOOL dates - these are the softest and sweetest variety. I often buy the pitted ones and pit them myself because it's cheaper. (Dates can be a little pricey, so buy in bulk if you like them!)
Other flavor ideas:
- Gingerbread: Add in 1-2 tsp of molasses with a pinch or two of cinnamon, ground clove, and ginger.
- Chocolate: Add 1 tbsp of cocoa powder for a chocolately flavor.
- Other nuts: You could try this recipe with roasted almonds, walnuts, etc for different flavors!

Nutrition facts estimated for the ENTIRE mixture.

Nutrition