A healthy and comforting yogurt dip (or sauce) that is naturally sweetened with fiber-rich dates and spiced with cinnamon! It’s creamy, protein-packed and so versatile. Use it as a dip for apples, a topping for pancakes, or swirl into your oats for flavor and added nutrition.
This creamy date and cinnamon yogurt dip was inspired by date caramel and is packed with protein, fiber, and anti-inflammatory benefits!
With no added sugars and nourishing ingredients, you can spread it like a sauce or dip your favorite snacks into it. It has more protein and fiber than two tablespoons of peanut butter. Less calories per serving, too! Plus, all the cozy vibes for fall and winter.
Why I Love This Recipe
- Simple yet cozy flavors. I have an obsession with cinnamon lately. You could even add some vanilla extract to this for that vanilla + cinnamon combination.
- A healthier dip dupe with anti-inflammatory properties. Even more than protein + fiber, this dip provides probiotics from the yogurt and dates which are rich in polyphenols and flavonoids – compounds that can lower or prevent inflammation.
- It’s versatile. Use it like you would a flavored yogurt or in ways that you would use peanut butter! I list a bunch of ideas in this post.
- No added sugars. The dates provide a lot of sweetness but with no added sugars!
Step-By-Step Directions
Recipe makes 3 servings! Instead of reaching for honey or maple syrup, try this creamy, caramel-like spread made with dates. You’ll get the sweetness you crave — plus fiber, minerals, and protein to keep you satisfied. Greek yogurt + dates + cinnmaon → protein + probiotics + natural sweetness + antioxidants + polyphenols + flavonoids. Just to name a few.
Ingredients
- Oikos Triple Zero Plain or Vanilla Greek Yogurt (1 cup). The plain Greek yogurt is what the nutritonal information is based on and will have less total sugar. However, the vanilla yogurt does add some cozy flavor and pairs well with the cinnamon! Could do a combo of both.
- Cinnamon (1/8-1/4 teaspoon). Start off with a smaller amount and add more as needed. Too much cinnamon can give off a bitter taste.
- Medjool Pitted Dates (5-6).
- Pinch of Salt, optional.
- 1 scoop of vanilla or unflavored protein powder, optional. Whisk into the cream for a higher protein treat. Make sure you love the taste of your protein powder or I recommend using unflavored!
Directions
- If your dates are not super soft, soak in warm water for 10 minutes.
- Add the yogurt, dates, cinnamon, and a tiny dash of salt (optional) to a high-speed blender or food processor. Blend until smooth and creamy, pausing to scrape down the sides as needed. Tip: If the mixture is too thick or the blender gets stuck, add a splash of milk to help it along.
- Blend until the dates have If the blender gets stuck, use a spatula to scrape the sides and pause frequently. Add a splash of milk, if needed.
- Once smooth and well-combined, pour into an airtight storage container – making sure to get every last bit from the food processor.
- The cream tastes best after refrigeration but can be consume right away! The flavor develops best after chilling, but it can be enjoyed right away! Try it as a parfait base, fruit dip, pancake topping, or see more ideas below.
To store: store in an airtight container in the fridge for up to 5 days. Eat in 3 for maximum freshness!
Ways to Use It
Each serving has 154 calories, 7.8 grams of protein, 3 grams of fiber, 29 grams of sugar (0g added sugars), 34 grams of carbohydrates, 28 mg sodium. Calculated without salt and with 5 dates.
Tips for Success and Variations
- Too sweet or bitter? Try adding a little bit of cream cheese or vanilla Greek yogurt.
- Add a scoop of protein powder or instant pudding mix for a thicker consistency. Use 6 dates for a thicker mixture.
- Start with just 1/8 teaspoon of cinnamon and add more after refrigeration, if needed.
More Cozy, Healthy Recipes
4-Ingredient Date Cinnamon Yogurt Cream {Date Caramel Inspired}
Ingredients
- 5-6 soft pitted Medjool dates I used 5
- 1 cup Oikos Triple Zero Plain Greek Yogurt vanila is delicious too but high in sugar
- ⅛-¼ teaspoon cinnamon Start off with a smaller amount and add more as needed
- Pinch of salt, optional
- 1 scoop unflavored or vanilla protein powder, optional Whisk into the cream for a higher protein treat. Make sure you love the taste of your protein powder or I recommend using unflavored
Method
- If your dates are not super soft, soak in warm water for 10 minutes.
- Add the yogurt, dates, cinnamon, and a tiny dash of salt (optional) to a high-speed blender or food processor. Blend until smooth and creamy, pausing to scrape down the sides as needed. Tip: If the mixture is too thick or the blender gets stuck, add a splash of milk to help it along.
- Blend until the dates have If the blender gets stuck, use a spatula to scrape the sides and pause frequently. Add a splash of milk, if needed.
- Once smooth and well-combined, pour into an airtight storage container – making sure to get every last bit from the food processor.The cream tastes best after refrigeration but can be consume right away! The flavor develops best after chilling, but it can be enjoyed right away! Try it as a parfait base, fruit dip, pancake topping, or see more ideas below. Store in the fridge for up to 5 days – 3 for maximum freshness.