RecipeCaramel Spread

Nutrition Facts
Amount per Serving
  • Calories: 70
  • Protein: 0 g
  • Total Fat: 0 g
    • Unsaturated Fat: 0 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 18 g
  • Dietary Fiber: 1 g
  • Total Sugar: 14 g
    • Natural Sugar: 8 g
    • Added Sugar: 6 g
  • Sodium: 25 mg

This luxurious spread is incredibly addictive and super versatile: Use it as a dipper for fresh fruit slices (apples, bananas and whatever else you love), add it to frozen yogurt or drizzle it over popcorn to create DIY caramel popcorn. The secret to my more nutritious rendition is, drumroll please…dates! Dates are naturally sweet and lend a rich, caramel-like taste to the spread. While you will get a subtly date flavor in every spreadable spoonful, it only adds to its deliciousness.

Recipe notes:
The recipe calls for soaking the dates in a cup of boiling water to make them easier to blend. By removing ½ cup of the water before blending, you end up with the perfect sauce consistency that isn’t too thin. However, if you prefer a thinner sauce, save the soaking liquid and add 1 tablespoon at a time once blended.

• You can use other dates aside from Medjool, but those are my fave for this recipe. You can buy pitted or with pits; if you choose to purchase with pits, simply slice dates in half lengthwise (the pit will stop you from cutting all the way through) and then remove the pit.

• To lower the sugar, you can cut the maple syrup in half (or you can replace half with a zero-calorie sugar replacement like stevia or monkfruit).

This will last about 1 week in the fridge.

  • Prep time
  • Total Time
This recipe makes about 1½ cups (12 servings)
  • • 1 heaping cup pitted Medjool dates, firmly packed (~14 large dates)
  • • 1 cup boiling water
  • • ½ cup maple syrup
  • • 1 teaspoon vanilla extract
  • • ¼ teaspoon maple extract or natural flavor
  • • ¼ teaspoon kosher salt

Add dates and boiling water to blender and allow the dates to soak and soften for 15 minutes. Remove ½ cup water and set aside (you can add some later for a thinner consistency, if preferred).

Add maple syrup, extracts and salt, and blend until velvety smooth. Stop and scrape down the sides if needed.

Nutrition provided per 2 tablespoons.

Try my Sheet Pan Caramel Apples.