Breakfast • Snack
Salted Date Caramel Protein Shake
Creamy vanilla, sweet dates and a small pinch of salt make this shake feel like dessert in a glass. Frozen banana and plenty of ice give it a thick, frosty finish, while cream cheese adds a little cheesecake-style tang.
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Why this recipe works
This is a generous shake, so grab a big glass. The homemade date caramel is a separate little batch: you use just 1.4 oz / 40 g in the shake and keep the rest for another round. Once that’s ready, the shake itself takes about five minutes.
Getting the texture right
A smooth vanilla protein powder is a good fit here. Choose a flavor you already enjoy mixed with milk, because its sweetness will come through in the finished shake.
The recipe uses 14.1–15.9 oz / 400–450 g ice. Start with the lower amount and blend thoroughly before adding the rest. More ice makes a larger, frostier shake, but it also needs enough blender power and room to move. Don’t pack a small cup beyond its maximum fill line.
For the caramel, weigh the dates if you can. Twelve dates can vary enormously in size; the target is about 8.5 oz / 240 g after pitting. A quick hot-water soak helps them blend more smoothly.
Tools worth having
An ice-capable blender is the useful purchase here, not a fancy serving glass. Look for a jug with enough room for a bulky frozen drink and clear maximum-fill markings. A small spatula helps get the thick caramel out without wasting it.
The Ninja Professional BL610 is an optional ice-crushing model with a full-size pitcher. Use an ice-capable blender you already own first, and split the mixture if needed. This model is for cold blending, not hot soup.
A kitchen scale also makes the caramel portion easy: measure 1.4 oz / 40 g straight into the blender rather than trying to estimate a sticky spoonful. Use an airtight container for the extra caramel.
Salted Date Caramel Protein Shake
Prep Time
5 mins
Cook Time
0 mins
Total Time
5 mins
Servings
1
1 large shake each
Yield
1 large shake, plus extra date caramel
Approximate times. Shake prep: about 5 minutes Cook: 0 minutes Total with prepared caramel: about 5 minutes If making caramel first: allow about 20–25 minutes altogether, including soaking Times are estimates. The caramel makes a batch, but its finished yield depends on how much water you add.
Estimated nutrition per shake: 490 calories, 52 g protein, 51 g carbohydrate and 11 g fat. Actual values vary with your protein powder, dairy and date caramel.
Calories
490
Protein
52g
Carbs
51g
Fat
11g
Ingredients
Both systems are shown; the toggle changes their order. US equivalents are approximate. Metric amounts are the recipe reference. Ounces (oz) measure weight; fl oz measures volume. Use level US measuring spoons.
- For the shake: 1.4 oz / 40 g vanilla protein powder For the shake: 40 g / 1.4 oz vanilla protein powder
- For the shake: 1.4 oz / 40 g low-fat cream cheese For the shake: 40 g / 1.4 oz low-fat cream cheese
- For the shake: 3.5 oz / 100 g low-fat Greek yogurt For the shake: 100 g / 3.5 oz low-fat Greek yogurt
- For the shake: 2.1 oz / 60 g frozen banana For the shake: 60 g / 2.1 oz frozen banana
- For the shake: 6.8 US fl oz / 200 ml whole milk For the shake: 200 ml / 6.8 US fl oz whole milk
- For the shake: 1.4 oz / 40 g prepared date caramel, from the recipe below For the shake: 40 g / 1.4 oz prepared date caramel, from the recipe below
- For the shake: 1 tsp / 5 ml vanilla extract For the shake: 5 ml / 1 tsp vanilla extract
- For the shake: A small pinch of sea salt For the shake: A small pinch of sea salt
- For the shake: 14.1–15.9 oz / 400–450 g ice For the shake: 400–450 g / 14.1–15.9 oz ice
- For the date caramel batch: About 12 pitted dates, 8.5 oz / 240 g total For the date caramel batch: About 12 pitted dates, 240 g / 8.5 oz total
- For the date caramel batch: 4.2 US fl oz / 125 ml water, plus extra hot water for soaking and a little more for blending if needed For the date caramel batch: 125 ml / 4.2 US fl oz water, plus extra hot water for soaking and a little more for blending if needed
- For the date caramel batch: 1 tsp / 5 ml vanilla extract For the date caramel batch: 5 ml / 1 tsp vanilla extract
- For the date caramel batch: A small pinch of sea salt For the date caramel batch: A small pinch of sea salt
Instructions
- Make the caramel, if needed. Cover the pitted dates with hot water and soak for 10–15 minutes, until soft. Drain off the soaking water. Make the caramel, if needed. Cover the pitted dates with hot water and soak for 10–15 minutes, until soft. Drain off the soaking water.
- Blend the drained dates with 4.2 US fl oz / 125 ml fresh water, the vanilla and a pinch of salt. Scrape down the sides and blend until creamy. Add a little extra water only if needed to get the blades moving. Blend the drained dates with 125 ml / 4.2 US fl oz fresh water, the vanilla and a pinch of salt. Scrape down the sides and blend until creamy. Add a little extra water only if needed to get the blades moving.
- Measure 1.4 oz / 40 g of the caramel into your blender for the shake. Transfer the remaining caramel to an airtight container and refrigerate promptly. Measure 40 g / 1.4 oz of the caramel into your blender for the shake. Transfer the remaining caramel to an airtight container and refrigerate promptly.
- Add the remaining shake ingredients, starting with 14.1 oz / 400 g ice. Blend until completely smooth. Add the remaining ice if you want it thicker and your blender has room. Add the remaining shake ingredients, starting with 400 g / 14.1 oz ice. Blend until completely smooth. Add the remaining ice if you want it thicker and your blender has room.
- Taste, then adjust the salt or sweetness if desired. Pour into a large glass and serve straight away. Taste, then adjust the salt or sweetness if desired. Pour into a large glass and serve straight away.
Tips
- Start with a small pinch of salt. You can add more after blending, but you can’t take it back out.
- Whole milk is the base version. Lower-fat milk is an option if you prefer it, though the richness and nutrition will change.
- Plain store-brand cream cheese and yogurt work without a specialty purchase.
- Keep the caramel fairly thick. Extra water makes it easier to blend but also changes how much date is in each 1.4 oz / 40 g portion.
Storage
- This shake is best freshly blended, before the ice melts. Refrigerate extra caramel in a clean, sealed container; freeze small portions if you won’t use it soon. Thaw a portion in the refrigerator before blending it into another shake.
FAQ
Does the whole caramel batch go into one shake?
No, just 1.4 oz / 40 g.
Can I skip soaking the dates?
Very soft dates may blend without it, but soaking is the method used here and helps avoid little chewy pieces.
Can I use a different protein-powder flavor?
Vanilla keeps the date caramel front and center. Other flavors are an optional variation, with different sweetness and nutrition.
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