Have you ever dreamed of that famously thick, creamy, and caramel-sweet Date Shake from a classic roadside diner in Palm Springs? What if you could make a version at home that’s even more delicious, incredibly easy to make, and secretly packed with a powerhouse of protein to fuel your day? Get ready to meet your new favorite smoothie: this amazing and healthy High-Protein Date Shake.
This isn’t just a recipe; it’s the ultimate guide to creating a guilt-free treat that tastes like a decadent milkshake. We’ll show you the simple secrets to achieving that unbelievably thick, frosty, and creamy texture using a few clever tricks like a frozen banana and milk ice cubes. With the natural sweetness of dates and a protein boost from cottage cheese, this is a drink that will satisfy your sweet tooth and your health goals all at once.
Table of Contents
Table of Contents
Recipe Overview: A Healthy Taste of a Classic Milkshake
What makes this Date Shake a true game-changer is its perfect combination of indulgent, dessert-like flavor and a wholesome, nourishing ingredient list. This is a true “blender-only” recipe that comes together in about five minutes. The natural, caramel-like sweetness comes entirely from Medjool dates, while the creamy, high-protein base is created with a brilliant cottage cheese hack. It’s the perfect healthy breakfast, post-workout refuel, or satisfying afternoon snack.
| Metric | Time / Level |
| Total Time | 5 minutes |
| Active Prep Time | 5 minutes |
| Difficulty Level | Easy |
| Servings | 1-2 shakes |
The Essential Ingredients for the Perfect Shake
This recipe uses a handful of simple, wholesome ingredients to create a shake that is bursting with flavor and packed with nutrition.
- Dates: The star of the show and our natural sweetener!
- Best Varieties: For the richest, deepest, and most caramel-like flavor, Medjool dates are the absolute best choice. They are large, soft, and have a wonderfully complex sweetness. Deglet Noor dates are also a great option, with a slightly firmer texture and a more delicate, honey-like flavor.
- Pro Tip: Make sure your dates are pitted! If your dates are a bit dry or hard, you can soak them in hot water for 10-15 minutes before blending to soften them up.
- The High-Protein Creamy Base (Cottage Cheese or Greek Yogurt): This is the secret to a rich, creamy, and satisfying shake.
- Cottage Cheese: When blended in a high-speed blender, cottage cheese becomes unbelievably smooth and creamy, adding a massive boost of protein and a mild, tangy flavor reminiscent of cheesecake.
- Greek Yogurt: An excellent alternative that is also high in protein and provides a more pronounced, classic tangy yogurt flavor.
- Frozen Banana: Using a frozen banana is a crucial trick for the best texture. It acts as a natural thickener and sweetener, and it makes the final shake incredibly thick, frosty, and creamy, just like a real ice cream milkshake.
- Milk Ice Cubes: This is the ultimate pro-level hack for a thick, non-watery shake! Instead of using regular water-based ice cubes which will dilute the flavor of your shake, we freeze milk in an ice cube tray. This chills and thickens the shake while keeping it perfectly rich and creamy.
Step-by-Step to the Creamiest Date Shake
This recipe is wonderfully simple. The only prep you need is to have your banana and milk ice cubes frozen and ready to go!
Step 1: Prepare Your Ingredients
The night before, or at least a few hours ahead of time, you can prepare your frozen components.
- For the Banana: Peel a ripe banana, break it into a few chunks, and place it in a freezer-safe bag or container in the freezer.
- For the Milk Ice Cubes: Simply pour your milk of choice into a standard ice cube tray and freeze until solid.
Step 2: Blend Until Perfectly Smooth and Creamy
In the pitcher of a high-speed blender, combine all of your ingredients: the 1/2 cup of cottage cheese (or Greek yogurt), the 1/2 cup of pitted dates, the 2-3 tablespoons of maple syrup (if using), the frozen banana, the 1 teaspoon of cinnamon, and the 1 cup of milk ice cubes.
Blend on high speed until the mixture is completely and totally smooth, thick, and creamy. You may need to use the tamper that came with your blender to help push the frozen ingredients down toward the blades. Scrape down the sides of the blender as needed to ensure everything is incorporated.
Pro Tip: Be patient with the blending process. It may take 60-90 seconds in a high-speed blender to completely break down the dates and the frozen banana into a perfectly smooth and velvety texture.
Step 3: Garnish and Enjoy!
Pour your thick and creamy date shake into one or two tall glasses.
You can enjoy it as is, or garnish it like a classic milkshake. Top it with a swirl of whipped cream, a sprinkle of extra cinnamon, and some finely chopped dates.
Serve immediately with a wide straw and enjoy!
The Best Creamy & Healthy High-Protein Date Shake
A healthy, high-protein version of a classic date shake, perfect for a quick breakfast or snack. This simple, no-cook recipe is made by blending cottage cheese or Greek yogurt with sweet pitted dates, a frozen banana for creaminess, and a touch of cinnamon. Milk frozen into ice cubes is used to chill and thicken the shake without watering it down, resulting in a rich and satisfying smoothie-like beverage.
- Prep Time: 5 minutes (plus time to freeze milk cubes)
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1–2 servings 1x
- Category: Beverage
- Method: Blending
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1/2 cup cottage cheese (or Greek yogurt)
- 1/2 cup pitted dates (Deglet Noor or Medjool)
- 2–3 Tablespoons maple syrup (optional, to taste)
- 1 medium frozen banana
- 1 teaspoon cinnamon
- 1 cup milk ice cubes (milk frozen in an ice cube tray)
- Optional toppings: chopped dates, whipped cream
Instructions
- Prep ahead: Pour milk into an ice cube tray and freeze for at least 4 hours or until solid.
- Combine the cottage cheese (or Greek yogurt), pitted dates, maple syrup (if using), frozen banana, cinnamon, and the frozen milk ice cubes in a blender.
- Blend on high speed until the mixture is completely smooth and creamy, scraping down the sides of the blender as needed.
- Pour into a glass.
- Top with chopped dates, whipped cream, or any other desired toppings and enjoy immediately.
Notes
- Using milk frozen into ice cubes is a key technique that chills and thickens the shake without diluting the flavor.
- A high-powered blender will work best to completely pulverize the dates and frozen banana for a smooth texture.
- The maple syrup is optional; you can adjust the amount or omit it completely depending on the sweetness of your dates and banana.
Nutrition
- Serving Size: 1 shake
- Calories: 450-550
- Sugar: 60-75 g
- Sodium: 400-500 mg
- Fat: 8-12 g
- Saturated Fat: 4-6 g
- Trans Fat: 0 g
- Carbohydrates: 80-95 g
- Fiber: 8-12 g
- Protein: 20-25 g
- Cholesterol: 20-30 mg
Storage and Make-Ahead Tips
This Date Shake is at its absolute best when it is enjoyed immediately after blending, while it is thick, frosty, and creamy.
- Make-Ahead (Smoothie Packs!): The absolute best way to make this an even faster, grab-and-go meal is to create freezer smoothie packs. In a freezer-safe, resealable bag, combine the pitted dates, the frozen banana chunks, and any other dry ingredients like protein powder or spices. Then, all you have to do in the morning is dump the contents of the bag into your blender, add the cottage cheese and the milk ice cubes, and blend!
- Storing Leftovers: If you do have leftovers, you can store them in an airtight container in the refrigerator for up to 24 hours. The shake will lose its frosty texture and will become thinner, but it will still be delicious.
For more recipe follow my Pinterest account
Creative Recipe Variations
This delicious and healthy date shake is a fantastic base for all sorts of creative and flavorful combinations.
- Decadent Chocolate Date Shake: For a rich, chocolatey version that tastes like a healthy Tootsie Roll, add 1 to 2 tablespoons of unsweetened cocoa powder to the blender along with the other ingredients.
- Morning Coffee Date Shake: For a delicious, energizing, coffee-flavored kick, add one shot of chilled espresso or 1 to 2 teaspoons of instant espresso powder to the blender.
- Ultimate Peanut Butter Date Shake: For an even bigger protein boost and a delicious, nutty flavor, add 1 to 2 tablespoons of your favorite creamy peanut butter or almond butter to the blender. The combination of peanut butter and banana is a classic for a reason!
Enjoy Your Guilt-Free, Energizing Treat!
You’ve just created the ultimate healthy indulgence—a drink that has all the decadent satisfaction of a classic milkshake but is secretly a powerhouse of nutrition. This High-Protein Date Shake is a perfect harmony of natural, caramel-like sweetness and rich, creamy texture. It’s a satisfying, simple, and delicious way to fuel your body and treat your taste buds any time of day.
We hope this becomes your new favorite go-to for a healthy and delicious shake!
If you enjoyed making this recipe, please leave a comment below or share it with a friend who loves a good, healthy smoothie!
Frequently Asked Questions (FAQs)
Q1: What is the difference between Medjool and Deglet Noor dates?
Medjool dates are large, soft, and have a very rich, sweet, and almost caramel-like flavor, which makes them the premium choice for shakes and desserts. Deglet Noor dates are typically smaller, a bit firmer, and have a more delicate, honey-like sweetness. Both will work in this recipe, but Medjools will give you a richer, more classic “date shake” flavor.
Q2: Do I have to use cottage cheese in this shake?
No, you don’t have to! As the recipe notes, you can substitute the cottage cheese with an equal amount of plain, full-fat Greek yogurt. This will also provide a fantastic protein boost and a creamy texture, but the final shake will have a more pronounced, tangy yogurt flavor. You could also use a scoop of a neutral-flavored protein powder and a little extra milk for a similar protein boost.
Q3: How do I make milk ice cubes? Is it necessary?
It’s incredibly easy! Just pour your milk of choice into a standard ice cube tray and freeze it until it’s solid. It’s not absolutely necessary—you can use regular ice cubes—but using milk ice cubes is a fantastic trick that will make your shake much creamier and more flavorful, as it won’t get watered down by melting ice.
Q4: Is this Date Shake healthy?
Yes, this is a very healthy and well-balanced shake! It is packed with protein from the cottage cheese, which is great for keeping you full. It is naturally sweetened with dates, which also provide a great source of fiber and essential minerals. With the addition of the banana, it’s a fantastic source of energy and nutrients.
Q5: My blender is struggling with the frozen ingredients. What should I do?
If you don’t have a high-speed blender, you can make it easier by adding the ingredients in a specific order. Start by blending just the cottage cheese, dates, maple syrup, and any liquid milk first, until the dates are completely puréed. Then, add the frozen banana and the milk ice cubes and blend again until smooth.