High-Fiber Date Smoothie

Aug 15, 2026 · By VanillaGoods

Drinks Drinks beverages Vanilla: Extract Easy

This smoothie combines milk, Medjool dates, chia seeds, ice, and a pinch of sea salt for a fiber-rich, naturally sweetened drink. It's smooth, lightly sweet, and perfect as a fiber boost.

Prep 7 min

Cook —

Total 7 min

Servings 1

Diet —

Ingredients

Adjust yield

servings

¾ cup (180.0 ml)milk
3.0pitted Medjool dates
1.0 tbsp (15.0 g)chia seeds
½ tsp (2.5 ml)pure vanilla extract
1.0 cup (240.0 ml)ice cubes
pinch of fine sea salt

Make it at home

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Instructions

Add the milk to a high-speed blender.
Add the pitted Medjool dates, chia seeds, a pinch of fine sea salt, and pure vanilla extract.
Add the ice cubes.
Blend on low for 10 seconds, then increase to high and blend for 35–50 seconds, until completely smooth.
Check consistency. If too thick, blend in 1–2 tablespoons additional milk. If too thin, add a few extra ice cubes or frozen fruit and blend again.
Pour into a 16-ounce glass and serve immediately.

Tips

Soak the dates in warm water for 10 minutes before blending for a smoother texture. Substitute almond or oat milk for a dairy-free option.

Recipe FAQ

How long does it take to make high-fiber date smoothie?

Plan on 7 minutes of prep. The recipe makes 1 serving.

Can I make high-fiber date smoothie ahead?

Best fresh. Refrigerate leftovers in a sealed jar for up to 24 hours and shake or re-blend before drinking.

Can I use a different form of vanilla?

Yes. This recipe uses 0.5 tsp pure vanilla extract (2.5 ml). You can swap in the seeds of 1/2 vanilla bean, 1 teaspoon of vanilla bean paste, or 1/2 teaspoon of vanilla powder instead.

This smoothie combines milk, Medjool dates, chia seeds, ice, and a pinch of sea salt for a fiber-rich, naturally sweetened drink. It's smooth, lightly sweet, and perfect as a fiber boost.

Estimated · per serving

Nutrition

Per serving = 1 of 1 serving this recipe makes.

392 Calories / serving

10.9g Fat

69.5g Carbs

9.8g Protein

57.3g Sugar

Whole recipe (1 serving): ~392 cal · 11g fat · 70g carbs · 10g protein · 57g sugar

Estimated values per serving, calculated from standard ingredient data. Not verified Nutrition Facts; actual values vary with brands, measurements, and preparation.

Per serving · 392 calories

What it takes to burn one serving

Brisk walking 74 min·4.3 mi·~8650 steps
Walking uphill or incline treadmill 53 min·2.7 mi·~5300 steps
Moderate cycling 40 min·8.0 mi
Swimming laps 55 min
Jogging 38 min·3.2 mi·~6100 steps
Stair climbing 36 min·~3250 steps
Dancing 64 min
Bodyweight circuit training 40 min
Cleaning, errands, or playing with the dog 91 min

Rough estimates for one serving, based on standard MET values at about 155 lb. Your own burn depends on body size, effort, and fitness. Shown for context only — food is not something you have to earn.

Made with VanillaGoods

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