This naturally sweet and incredibly satisfying shake combines creamy peanut butter with the caramel-like sweetness of dates. It’s packed with protein, healthy fats, and natural sugars, making it perfect for breakfast, post-workout fuel, or a guilt-free dessert that tastes indulgent but is actually nutritious.
Serves: 2 people
Prep Time: 10 minutes (plus 15 minutes soaking time for dates)
Ingredients
For the Shake
- 6-8 Medjool dates, pitted (or 10-12 smaller dates like Deglet Noor)
- 3 tablespoons natural peanut butter (smooth or crunchy)
- 1 1/2 cups milk of choice (whole milk, almond, oat, or soy)
- 1 large frozen banana (for extra creaminess)
- 1/2 cup vanilla ice cream or frozen yogurt
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- Pinch of salt (enhances the peanut butter flavor)
- 1/2 cup ice cubes (if using fresh banana)
For Garnish
- Whipped cream
- Chopped peanuts or crushed peanuts
- Date pieces
- Drizzle of peanut butter
- Cinnamon powder
- Crushed graham crackers
Instructions
Preparing the Dates
- Soak the dates: If your dates are firm or dry, soak them in warm water for 15 minutes to soften. Medjool dates are usually soft enough to skip this step.
- Pit and chop: Remove pits and roughly chop the dates. This helps them blend more easily.
Making the Shake
- Blend dates first: Add the soaked and chopped dates to your blender with 1/2 cup of the milk. Blend on high speed for 1-2 minutes until the dates are completely broken down and smooth.
- Add remaining ingredients: Add the peanut butter, remaining milk, frozen banana, ice cream, vanilla extract, cinnamon, and salt. Blend on high speed for 1-2 minutes until completely smooth and creamy.
- Check consistency: If using fresh banana, add ice cubes and blend again. The shake should be thick but drinkable.
- Taste and adjust: Add more dates for sweetness, more peanut butter for richness, or a splash of milk if too thick.
Serving
- Pour into glasses: Divide between two tall glasses.
- Add toppings: Top with whipped cream, chopped peanuts, small date pieces, and a drizzle of peanut butter.
- Final touches: Sprinkle with cinnamon and add crushed graham crackers for extra texture.
- Serve immediately with thick straws and enjoy!
Tips for Success
- Date quality: Use soft, fresh dates for the best texture and sweetness
- Peanut butter choice: Natural peanut butter works best, but any variety will do
- Banana power: Frozen banana creates the creamiest texture and adds natural sweetness
- Blending order: Blend dates with liquid first to ensure they’re completely smooth
- Sweetness control: Start with fewer dates and add more to taste – they vary in sweetness
Variations
- Chocolate PB Date Shake: Add 2 tablespoons cocoa powder or chocolate syrup
- Protein Power Shake: Add 1 scoop vanilla or chocolate protein powder
- Almond Date Shake: Replace peanut butter with almond butter
- Spiced Date Shake: Add a pinch of cardamom, nutmeg, or ginger
- Coconut Date Shake: Use coconut milk and add shredded coconut
Health Benefits
- Natural sweetness: Dates provide natural sugars plus fiber, potassium, and antioxidants
- Protein boost: Peanut butter adds plant-based protein and healthy fats
- No refined sugar: Sweetened entirely with whole food ingredients
- Energy sustaining: The combination of protein, healthy fats, and complex carbs provides lasting energy
Make-Ahead Tips
- Date paste: Blend soaked dates with a little water to make a paste. Store in the fridge for up to a week
- Frozen banana prep: Peel and slice bananas before freezing for easier blending
- Batch prep: Make larger quantities and store in the refrigerator for up to 2 days
Dietary Modifications
- Dairy-free: Use plant-based milk and coconut ice cream
- Nut-free: Replace peanut butter with sunflower seed butter or tahini
- Lower calorie: Use unsweetened almond milk and reduce ice cream amount
- Vegan: Use plant-based milk and dairy-free ice cream
Storage
This shake is best enjoyed fresh but can be stored in the refrigerator for up to 24 hours. Give it a good stir or quick blend before serving as natural separation may occur. The dates and peanut butter may cause some thickening over time.
