Salted caramel squares

Salted caramel squares

Ok I don’t know if you are ready for how unreal these Salted caramel squares are. This are probably my favourite sweet recipe of all time! I’ve always had a soft spot for caramel squares and their luscious layers.

However, normally caramel squares are packed with sugar, flour and calories. So I altered this recipe with nutritious ingredients and dare I say, I actually think I improved the taste and texture 🙂

I packed these squares with gooey caramel mix, a biscuity base and a thick layer of dark chocolate on top. Can you name a better combo? I’ll wait 😉

I love that this recipe is refined sugar free, refined flour free and high protein. ( A whole 12g protein per square!)

The dates make an amazing sticky caramel and I added salt to make these salted caramel – the ultimate flavour.

All you need is 10 simple ingredients!

If you want more healthy sweet treats similar to these salted caramel squares, check these out:

White Chocolate Chunk Blondies

No bake Peanut butter Swirl Bars

Pecan & oatmeal cookies

Oatmeal Chocolate chip cookies

salted caramel squares

Salted caramel squares

Prep Time 20 mins
Setting time 30 mins
Total Time 50 mins
Servings 9
Calories 397 kcal


  • bowl
  • deep square dish/tray
  • Spoon
  • blender/food processor


For the base:

  • 100 g oat flour
  • 100 g ground almonds
  • 1 scoop vanilla protein powder I like kinetica vanilla
  • 1 tbsp cinnamon
  • 100 g smooth almond butter I like pip n nut – you could also sub with peanut butter
  • 50 g maple syrup

For the caramel

  • 200 g pitted medjool dates
  • 50 ml cashew milk or any nut milk
  • 50 ml hot water
  • 50 g ground almonds
  • 1/2 tsp salt

For the chocolate topping

  • 125 g melted dark chocolate I used 70% cocoa solids
  • 2 tsp coconut oil


For the base

  • Add oat flour, ground almonds, protein powder and cinnamon to a bowl and mix
  • Mix the almond butter and maple syrup in separate bowl until combined (melt slightly in microwave if the nut butter is stiff)
  • Add almond butter/maple mix to the oat flour mix and stir continuously until it comes together into a dry dough-like mix
  • Line your dish/tray with baking parchment and press the biscuit base into the dish until spread evenly and compact. Use your hands to flatten or the bottom of a glass/cup. Put in the fridge to set

For the caramel

  • Add the dates and hot water to a saucepan and stir on low heat until the dates soften
  • When softened, add dates to the food processor with the cashew milk, ground almonds and salt. Pulse and process until eventhing is combined and you have a smooth caramel
  • Pour the caramel on top of your biscuit base and spread evenly with a spoon/spatula. Put the mix into the freezer for 5-10 minutes while you make the chocolate topping

For the chocolate topping

  • Melt the chocolate and coconut oil on a very low heat in a saucepan/microwave at 30 second intervals. It should be smooth and glossy
  • Pour the chocolate mix on the caramel layer and tilt the dish until the chocolate is spread completely across the top of the squares
  • Place the squares in the fridge for 30 minutes to set completely. Cut into 9 squares and enjoy!


Macronutrient breakdown per serving:
Calories: 397
Carbohydrates: 32g
Fat: 23g
Protein: 12g

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