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    Home / Recipes / Chocolate Desserts

    Chocolate Oat Caramel Cups

    Jun 7, 2018 · Updated: Feb 9, 2023 by Dee Dine · Affliate links disclosure.

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    These chocolate oat caramel cups have an oat crust, a creamy healthy caramel center made of dates and melted chocolate for a top.

    tower of caramel cups

    This oatmeal cup is the perfect for a healthy breakfast or snack, and they are made with wholesome ingredients like rolled oats, almond flour, dates, and dark chocolate. Like my chocolate oatmeal bars and my peanut butter oatmeal bars, this is a treat you can feel good about.

    Jump to:
    • Why You’ll Love Them
    • Ingredients
    • How to Make
    • Storage
    • Recipe Tips
    • Other Date Recipes
    • 📖 Recipe

    Why You’ll Love Them

    Vegan & dairy-free. If you need to reduce dairy or want a good plant-based fiber-filled snack, this is it. They are also

    Naturally sweet. These oatmeal cups are filled with a delicious healthy caramel made with dates, so they don't require any refined sugar.

    A great way to increase your oats. Oatmeals has become known for it's ability to energize, to support weight-loss because of satiation, and to reduce cholestrol, not a result often after a treat.

    They’re easy to prepare. Just add the ingredients to a blender, blend until smooth, and pour into an ice pop mold to freeze until firm.

    Ingredients

    almond flour

    rolled oats

    maple syrup

    dates

    nut butter

    chocolate chips

    caramel cup with bite next to stack of them

    How to Make

    1. Soak the dates and pit to prepare

    2. Process crust ingredients, and press into a cupcake tin.

    3. Blend up the center layer, a caramel cream made from dates, almond butter and more.

    4. Top with melted dark chocolate. Freeze for 30 minutes or until solid, and eat or freeze to store.
    overhead view of caramel cups with date paste

    Storage

    Keep them in a sealed container for one week in the refrigerator or freeze for three months. Remove from freezer about 10 minutes before you want to eat them.

    Recipe Tips

    Store-bought caramel sauce can replace the dates, but date paste is easy to make and healthier. Learn more on my post about date paste here.

    Maple syrup can replace date paste.

    Chocolate Caramel Layered Cups (dairy-free, gluten-free, vegan)

     

    Other Date Recipes

    Homemade Fudge Bars

    Rolo Candy

    Creamy Chocolate Smoothie

    Caramel Frappe

    Chocolate Caramel Candy Bars

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    Towers of chocolate oat caramel cups on a white board.
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    📖 Recipe

    Chocolate Caramel Layered Cups (dairy-free, gluten-free, vegan)

    Chocolate Oat Caramel Cups

    Created by Dee Dine
    Chocolate oat caramel cups with an oat crust, creamy caramel center, and dark chocolate cap. Perfect healthy breakfast or snack, no bake, vegan, dairy-free, refined-sugar-free, and made of rolled oats, almond flour, dates and dark chocolate!
    5 from 2 votes
    Print Recipe Pin Recipe SaveSaved! Rate Recipe
    Prep Time 1 d 15 mins
    Cook Time 1 hr
    Total Time 1 d 1 hr 15 mins
    Course Breakfast, Dessert, Snack
    Cuisine American
    Servings 12
    Calories 174 kcal

    Ingredients
      

    Crust

    • ½ cup almond flour
    • 1 cup gluten-free rolled oats
    • 3 tablespoon coconut oil, melted
    • 1 tablespoon maple syrup

    Cream

    • 1 cup dates, soaked and pitted
    • 3 tablespoon almond butter
    • 3 tablespoon coconut oil
    • ½ teaspoon salt

    Chocolate top

    • 2 (3.5oz) dark chocolate bar (I also love quality chocolate by HU, Valrhona, Pascha, and Eating Evolved)

    Useful Equipment

    • 1 12-cup mini cheese cake pan with removable bottoms (I used this brand
    Prevent your screen from going dark

    Instructions
     

    Prep

    • Soak your dates for 10 minutes in a bowl of just boiled water.

    Make crust

    • Blend almond flour, oats, oil, and syrup.
      ½ cup almond flour, 1 cup gluten-free rolled oats, 3 tablespoon coconut oil, melted, 1 tablespoon maple syrup
    • Press into a mini-cup pan or into mini-cupcake papers.

    Make Caramel

    • Blend dates, butter, oil and salt.
      1 cup dates, soaked and pitted, 3 tablespoon almond butter, 3 tablespoon coconut oil, ½ teaspoon salt
    • Spoon onto crust, smooth with spoon.

    Top

    • Break up the chocolate bars and microwave chunks in 45-second intervals, stirring in between.
      2 (3.5oz) dark chocolate bar
    • Spoon onto the cream, and tap pan to even off the melted chocolate layer.
    • Freeze 30 minutes or longer.

    Storage

    • Keep them in a sealed container for one week in the refrigerator or freeze for three months. Remove from freezer about 10 minutes before you want to eat them.

    Notes

    To use maple syrup instead of dates for your caramel sauce, stir ¼ cup of maple syrup into ¾ cup almond flour. The mixture will harden into a batter-like cream, as opposed to the sauce-like texture you will get using date paste.

    Nutrition

    Calories: 174kcalCarbohydrates: 17gProtein: 3gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 98mgPotassium: 138mgFiber: 3gSugar: 9gVitamin A: 1IUVitamin C: 0.05mgCalcium: 34mgIron: 1mg
    Keyword caramel cups, vegan caramel cups
    Tried this recipe?Let us know how it was!

    More Chocolate Desserts

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    • Healthy Twix Cups
    • Homemade Fudge Bars
    • Chocolate Rice Cakes
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    About Green Smoothie Gourmet

    Welcome to Green Smoothie Gourmet where my recipes are predominantly healthy, using wholesome and nutrient-dense ingredients such as avocado and beans instead of heavy cream and butter, and apple sauce or pumpkin puree in lieu of eggs and oil, resulting in mostly guilt-free desserts, drinks and snacks free from unhealthy components.

    About Dee

    Chocolate and ginger enthusiast. Animal lover, especially dogs, cats and my pet cockatiel. I'm probably chopping chocolate in my Washington DC kitchen right now and making more plant-based desserts and snacks. Read about Dee → »

    Reader Interactions

    Comments

    1. Bianca Zapatka

      December 14, 2018 at 12:34 pm

      These cups look so delicious, Dee!
      Such a great recipe ❤️
      Lots of love,
      Bianca

      Reply
      • Dee Dine | Green Smoothie Gourmet

        December 16, 2018 at 5:05 pm

        Aww thanks so much Bianca, thanks for stopping by! Dee xx

        Reply
    2. Mary

      June 27, 2018 at 5:51 pm

      Have you subbedd anything for the almond flour? I have an almond allergy and wonder if oat flour will work.

      Reply
      • Debbie

        June 28, 2018 at 3:25 pm

        Mary, I haven't tried oat flour, but I'm sure it would work. Only coconut flour would be too absorbent. Good luck!

        Reply

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    Dee Dine of Green Smoothie Gourmet

    I'm Dee! Welcome! I create easy, delicious healthy desserts that everyone will love - no eggs, no dairy, vegan, and gluten free. And I use my biochem background to balance the nutrition and create recipes that work. No matter their diet, your friends and family will love them.  About Dee →

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