If you’ve ever wanted a caramel-covered apple but without all the added sugar (or the sticky mess that follows), you’re going to love this easy 2 ingredient easy date caramel sauce. This toddler-friendly caramel dip is made from just two whole food ingredients: dates and coconut milk.
It’s smooth, sweet, and creamy with that cozy caramel flavor we all crave, but without any refined sugar. Perfect for toddlers and busy parents looking for a quick, wholesome snack that tastes like fall in a spoon.
Why You & Your Toddler Will Love This Date Caramel Sauce
- naturally sweetened with real fruit: made with Medjool dates and coconut milk, this caramel is full of natural sweetness and fiber
- just three ingredients: no stovetop required, everything goes straight into the blender for a smooth, creamy dip in minutes
- toddler + baby approved: the texture is silky and safe for little ones learning to dip and explore new foods
- versatile and family-friendly: use it as a dip for apples, pears, or bananas, swirl it into yogurt, drizzle it on baked oatmeal, or even spread it on toast
- nutrient-rich: dates provide natural energy, iron, and potassium
- perfect for snack prep: store in the fridge all week or freeze in silicone cubes for easy, ready-to-go snacks
This easy date caramel sauce would pair perfectly with my French toast mug, apple cinnamon French toast bake, French toast waffle sticks, or even carrot fries for a sweet-savory twist!
Jump to:
- Why You & Your Toddler Will Love This Date Caramel Sauce
- Ingredients You'll Need
- How To Make Your Date Caramel Sauce
- Hint For The Best Date Caramel Sauce
- Substitutions
- Variations
- Equipment
- Storing Your Date Caramel Sauce
- Tiff's Dietitian Tip
- FAQ
- Related
- Pairing
- Easy 2 Ingredient Date Caramel Sauce (toddler friendly & no added sugar)
Ingredients You'll Need
Here's what you'll need to make your date caramel sauce:
- medjool dates: soft, sticky dates give this caramel its natural sweetness and creamy texture that's packed with fiber, potassium, and iron
- coconut milk: choose canned full-fat coconut milk for that thick, rich caramel consistency
- vanilla (optional): optional, but adds that classic caramel aroma and hint of warmth
See recipe card for quantities.
How To Make Your Date Caramel Sauce
- Step 1: If your Medjool dates are firm or dry, soak them in warm water for about 5-10 minutes, then drain well. This helps create that smooth, creamy caramel texture.
- Step 2: Combine the pitted dates, coconut milk, and vanilla (if using) in a high-speed blender or food processor.
- Step 3: Blend on high until the mixture is completely smooth, scraping down the sides as needed. Add an extra tablespoon or two of coconut milk if you prefer a thinner drizzle.
- Step 4: Pour the caramel into a small jar and refrigerate for up to 1 week, or freeze in silicone cubes for easy single-serve portions.
Hint For The Best Date Caramel Sauce
Want your caramel to taste extra rich? Use full-fat coconut milk and add a pinch of salt. It deepens the flavor and makes it taste just like classic caramel, but totally refined sugar-free! Also blending longer helps too!
Substitutions
This easy date caramel sauce is already gluten-free, dairy-free, nut-free, and egg-free! Making it great for so many little eaters.
- feel free to use any milk of choice, if you don't have coconut milk on hand!
Variations
Once you’ve made the date caramel once, you can totally play around with it! It’s the kind of recipe that’s meant to be customized. Here are a few of our favorite ways to switch it up:
- salted date caramel: add a tiny pinch of sea salt for that sweet-salty balance we all love
- cinnamon spice caramel: blend in ¼ teaspoon cinnamon or pumpkin pie spice for a cozy fall twist! perfect for apple slices or baked oatmeal
- nutty caramel dip: add 1 tablespoon of almond butter, peanut butter, or tahini for extra protein and richness
- chocolate caramel: stir in a teaspoon of cocoa powder for a fun chocolate version that still feels wholesome and refined-sugar-free
Equipment
You just need a blender or food processor to blend everything until smooth and creamy. A high-speed blender (like a Vitamix or Ninja) will give you the best texture, but even a basic one works if your dates are soft! You’ll also need a spatula to scrape down the sides, a few measuring cups and spoons, and a small glass jar or container for storing your caramel. Remember, soaking your dates in warm water first makes such a difference for that silky, caramel-like consistency that's easy to blend!
Storing Your Date Caramel Sauce
This date caramel sauce stores super well, which makes it perfect for busy mornings and snack prep. Keep it in a sealed jar or airtight container in the fridge for up to 1 week. For longer storage, pour it into a silicone ice cube tray and freeze for up to 2 months. Once frozen, pop out a cube or two and thaw in the fridge overnight or warm it in the microwave for 10-15 seconds.
Tiff's Dietitian Tip
Dates are one of my favorite natural sweeteners because they add more than just sweetness. They’re packed with fiber, potassium, magnesium, and iron, which help support steady energy and healthy digestion for both moms and little ones.
Pairing this date caramel with a source of protein or fat (like yogurt, nut butter, or milk) helps balance blood sugar and keeps kids full longer. Making apple "nachos" with the date caramel, drizzle of nut butter, unsweetened coconut shreds, and mini chocolate chips would be a great snack!
FAQ
Yes! Once your baby is safely eating smooth purées and single-ingredient foods, this date caramel can be a great way to introduce naturally sweet flavors. It's a nice way to add flavor to oatmeal, pancakes, waffles, or these banana donuts!
Yes, but the texture will change slightly. Coconut milk gives the caramel its rich, creamy consistency. If you swap for oat or almond milk, start with less and add gradually until it reaches your desired texture.
So many things! Try it as a healthy caramel apple dip, drizzled over oatmeal, swirled into yogurt, or spread on toast. It’s an easy way to make snacks feel fun and “sweet."
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this easy date caramel sauce:
Easy 2 Ingredient Date Caramel Sauce (toddler friendly & no added sugar)
Equipment
- measuring cup
Ingredients
- 1 cup pitted Medjool dates about 10-12
- ½ cup canned coconut milk full-fat for best texture
- ½ teaspoon vanilla bean paste (optional) optional but delicious
Instructions
- If your dates are firm or dry, soak them in warm water for 5-10 minutes, then drain well.
- Add dates, coconut milk, and vanilla (if using) to a blender or food processor.
- Scrape down the sides as needed until smooth. Add a splash more coconut milk if you want a thinner caramel.
- Transfer to a glass jar and refrigerate for up to 1 week, or freeze for up to 2 months.
Colten Walla says
Great snack before going to the gym!
toddlerdietitiantiff says
so glad you loved it!