Caramel Cups with Oats
These caramel cups with oats have an oatmeal cookie crust, a creamy healthy caramel center made of dates, and a fudgy melted chocolate top. These healthy no bake treats are dairy free and gluten free and ready in minutes.
Servings: 12
Calories: 173kcal
Equipment
- Measuring cups & spoons
- Mixing bowl
- mini cheesecake pan with removable bottoms or a small cupcake/muffin pan
Ingredients
Crust
- ½ cup almond flour
- 1 cup rolled oats
- 3 tablespoon coconut oil, melted
- 1 tablespoon maple syrup
Caramel middle
- 1 cup Medjool dates, soaked and pitted plus 3 tablespoons of water
- 3 tablespoon nut butter
- 3 tablespoon coconut oil
- ½ teaspoon salt I use himalayan pink salt but any salt works.
Chocolate top
- 1 cup chocolate chips
Instructions
Prep
- Soak your dates for 5 minutes in a bowl of just-boiled water.
- Melt coconut oil by setting uncovered jar in a pot of just-boiled water.
Make crust
- Blend almond flour, oats, oil, and syrup in a blender or a food processor.½ cup almond flour, 1 cup rolled oats, 3 tablespoon coconut oil, melted, 1 tablespoon maple syrup
- Press the mixture into a mini-cup pan or into mini-cupcake papers. Rinse out the blender.
Make Caramel
- Add soaked and pitted dates to the washed blender jar. Add 3 tablespoons of water and blend into a paste. Add the nut butter, coconut oil and salt. Blend again until smooth.1 cup Medjool dates, soaked and pitted, 3 tablespoon nut butter, 3 tablespoon coconut oil, ½ teaspoon salt
- Spoon this mixture onto crust, and smooth with spoon.
Top
- Microwave the chocolate chips in 30-second intervals, stirring in between.1 cup chocolate chips
- Spoon the melted chocolate on to the date paste layer. Smooth the chocolate layer with a spoon.
- Freeze 30 minutes or longer. Pop out the cups.
Storage
- Keep the oat cups 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.
For a softer chocolate top. The top is hard chocolate if you just melt and pour it on top. For a fudgier softer consistency, add half the amount of milk to the melted chocolate, and stir until combined.
Nutrition
Calories: 173kcal | Carbohydrates: 17g | Protein: 3g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 98mg | Potassium: 143mg | Fiber: 2g | Sugar: 10g | Vitamin A: 18IU | Calcium: 37mg | Iron: 1mg