This simple Banana Date Smoothie seriously tastes like drinking a milkshake but is packed with nutrition! It's a quick & easy recipe with ripe bananas, fresh dates, chia seeds, and vanilla protein powder to help you meet your daily nutrition needs. 😊
Before I became a dietitian, I worked at a smoothie restaurant all through high school & early college. So I have a sweet spot in my heart for a good smoothie like my green morning smoothie and blueberry protein smoothie!
As I've gotten older, my smoothies have gotten more sophisticated, and using dates as a natural sweetener is seriously a game-changer! Dates contain fiber, iron, and so many other nutrients including potassium, magnesium, and antioxidants.
This delicious smoothie works as a post-workout snack, an easy breakfast, or even dessert! If you're into banana smoothies or date shakes, you'll love this recipe. I hope it becomes a favorite for you! 😊
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Key Ingredient Notes and Substitutions
This Banana Date Smoothie Recipe is made with healthy ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements!
- Frozen Banana - I highly suggest to use a frozen banana. It gives this smoothie a creamy consistency and adds natural sweetness! It's also an easy way to use overripe bananas that have turned brown. To freeze bananas, be sure to peel them first. I suggest halving or cutting the banana into slices before freezing. If you don't have a banana frozen, no worries! A normal banana works just fine.
- Medjool Dates - dates have been called nature’s candy for a reason. They're a great natural sweetener and have a caramel-like texture. Like I said before, dates are also a great source of nutrition including fiber, potassium, iron, Vitamin B6, and magnesium.
- Vanilla Protein Powder - use your favorite vanilla protein powder or collagen powder.
- Chia Seeds - chia seeds are a great addition to add heart-healthy fats and plant protein. You can use flax seeds or hemp hearts if you don't like chia seeds.
- Milk - I use unsweetened almond milk, but any milk will work for this banana date smoothie! Dairy milk or another plant-based milk like coconut milk, oat milk, soy milk or cashew milk are all fine.
- Cinnamon - a little cinnamon adds sweetness and it contains antioxidants.
- Ice Cubes (optional) - using a frozen banana helps make this smoothie cold. But if you like your smoothies extra cold and thick, add some ice cubes (I usually do!).
- Almond Butter or Peanut Butter (optional) - nut butters are a great addition & perfect topping for this healthy snack.
How to Make a Banana Date Smoothie
Below are the instructions for how to make this easy recipe with visuals I hope are helpful! The full recipe can be found in the recipe card at the bottom of this post.
- Step 1 - Remove the pits from your dates. Combine all the ingredients in a high powered blender.
- Step 2 - Blend until smooth, adding more milk or ice as needed to get it to the consistency you prefer. Optional: top with cinnamon or nut butter.
Hint: be sure to use a protein powder that you like the taste of because it will impact the flavor of this recipe!
Dietitian Tip
Smoothies are an easy way to add nutritious ingredients to your day. And adding dates to smoothies is a great way to add natural sweetness without added sugars! Make this Banana Date Smoothie next time you want to satisfy your sweet tooth.
Video of How to Make a Banana Date Smoothie
Here's a video of me making this recipe that I hope is helpful!
Variations
One of the best parts about this healthy banana date smoothie is that you can easily customize it to your taste. Below are a few ideas.
- Veggie-Loaded - if you want to add veggies to this smoothie, frozen cauliflower works great. You can't taste it in smoothies and it adds more fiber and antioxidants.
- Coconut - add a tropical flare by replacing half the almond milk with coconut water which also provides electrolytes including potassium.
- More Healthy Fats - healthy fatty acids are important for hormone health. Double up on chia seeds or add flax seeds, hemp seeds, cashews, or nut butters like almond butter or peanut butter to add more fats to this delicious smoothie. Sunflower butter is a good nut free option!
Equipment
A high-speed blender works best for this Banana Date recipe, but you can use a regular blender or food processor. I have a Ninja Blender and love it for making smoothie recipes. If you have the resources to invest in a high quality blender, I suggest using a Vitamix Blender.
Storage for Banana Date Smoothie
- Refrigerator - if you want to make this Banana Date Smoothie in advance, store it in an airtight container like a mason jar for up to 1-2 days.
- Freezer - you can store this smoothie in an airtight container or freezer bag in the freezer for up to 3 months. To thaw, let it thaw in the fridge for a few hours or add it back to your blender with a bit more milk.
Expert Tips
- I suggest using a frozen banana! To freeze bananas, peel them first and cut them into halves or slices before freezing in an airtight container or freezer bag.
- Be sure to use a protein powder that you like the taste of.
- Add the liquid to your blender first to help everything blend smoothly.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. Dates provide many health benefits and nutrients including vitamins A, iron, antioxidants, and soluble fiber for a healthy gut. This recipe also provides protein to keep you full longer and support hormone health. Lastly, the banana provides potassium and vitamin C.
Using frozen banana helps to make your smoothie creamy. And using milk instead of water helps to give it a creamy texture, too. If you want, add some Greek yogurt or nut butter to thicken it up.
I suggest using Medjool dates to make this banana date smoothie! They are larger and have a sweeter flavor than the deglet variety.
You can find dates in the produce section or the dried fruit and nut aisle of most grocery stores. You can also find them in the bulk section or purchase them on Amazon.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with this Banana Date Smoothie:
Want to Learn About Nutrition?
Here are some educational articles from a dietitian:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Creamy Banana Date Smoothie Recipe (with Protein)
Equipment
- 1 blender
Ingredients
- 1 frozen banana
- 2 Medjool dates, pitted
- ½ tablespoon chia seeds
- 4 tablespoon protein powder or collagen powder
- ½ teaspoon ground cinnamon
- ½ cup unsweetened almond milk more as needed
- ice optional
Instructions
- Combine all the ingredients in a high powered blender, adding the almond milk first.
- Blend until smooth, adding more milk or ice as needed to get it to the consistency you prefer.
- Hint: be sure to use a protein powder that you like the taste of because it will impact the flavor of this recipe!
Video
Notes
- I suggest using a frozen banana! To freeze bananas, peel them first and cut them into halves or slices before freezing in an airtight container or freezer bag.
- Be sure to use a protein powder that you like the taste of!
- Add the liquid to your blender first to help everything blend smoothly.
- Refrigerator - if you want to make this Banana Date Smoothie in advance, store it in an airtight container like a mason jar for up to 1-2 days.
- Freezer - you can store this smoothie in an airtight container or freezer bag in the freezer for up to 3 months. To thaw, let it thaw in the fridge for a few hours or add it back to your blender with a bit more milk.
Sarah
This smoothie is so good!!!!
Mallory
Hi Sarah, thank you so much for taking time to leave a review! I'm so happy you enjoyed it! ❤️ -Mallory