Craving a sweet and satisfying treat that’s also good for you? These Salted Date Caramel Bars are the perfect healthy bar to satisfy your cravings. You’ll love how easy they are to make and how delicious they taste.
Key Ingredients & Substitutions:
- Dates: Use Medjool dates for the best caramel texture. If you don’t have Medjool, other soft dates will work, but you may need to soak them longer.
- Oats: Rolled oats are ideal for the base. You can use quick oats, but the texture will be less chewy.
- Nut Butter: Almond butter or cashew butter works beautifully. For a nut-free option, use sunflower seed butter.
- Coconut Oil: Essential for binding and texture. You can substitute with another neutral-flavored oil if needed, but it might slightly alter the taste.
- Salt: Flaky sea salt elevates the caramel flavor. Don’t skip it!
Ingredients:
For the Base:
- 1 cup rolled oats
- 1/2 cup almond flour
- 1/4 cup unsweetened shredded coconut
- 1/4 cup melted coconut oil
- 2 tablespoons maple syrup (or agave nectar)
- 1/4 teaspoon salt
For the Date Caramel:
- 1 cup pitted Medjool dates (about 15-20 dates)
- 1/4 cup hot water
- 2 tablespoons almond butter
- 1 teaspoon vanilla extract
- 1/2 teaspoon flaky sea salt
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Chill Time: 30 minutes
- Servings: 12 healthy bars
- Tools Needed: Food processor, 8×8 inch baking pan, parchment paper.
Step-by-Step Instructions:
1. Prepare Your Pan
Line an 8×8 inch baking pan with parchment paper, leaving an overhang on the sides. This makes it easy to lift your healthy bars out later.
2. Make the Base
Combine the oats, almond flour, shredded coconut, melted coconut oil, maple syrup, and salt in your food processor. Pulse until the mixture forms a sticky crumble.
3. Press the Base
Press the base mixture firmly and evenly into the bottom of your prepared pan. Place the pan in the freezer to chill while you make the caramel.
4. Create the Date Caramel
Add the pitted dates, hot water, almond butter, vanilla extract, and flaky sea salt to the food processor. Blend until completely smooth and creamy, scraping down the sides as needed. You want a luscious, thick caramel.
5. Assemble the Healthy Bars
Remove the chilled base from the freezer. Spread the date caramel evenly over the base. You can use an offset spatula or the back of a spoon.
6. Chill and Set
Place the pan back in the freezer for at least 30 minutes, or until the caramel layer is firm. This ensures your healthy bars hold their shape.
7. Slice and Serve
Once firm, lift the parchment paper to remove the entire block from the pan. Slice into 12 equal healthy bars. Enjoy your delicious and wholesome treat!
Variation Ideas:
- Chocolate Drizzle: Melt some dark chocolate chips and drizzle over the top before chilling for extra indulgence.
- Nutty Topping: Sprinkle chopped nuts (like pecans or walnuts) over the caramel layer.
- Spiced Caramel: Add a pinch of cinnamon or cardamom to the date caramel for a warm spice flavor.
- Cocoa Base: Substitute 1 tablespoon of almond flour in the base with unsweetened cocoa powder for a chocolatey foundation.
Storage Instructions:
Store your Salted Date Caramel Bars in an airtight container in the refrigerator for up to one week. For longer storage, you can freeze them for up to one month. Thaw them at room temperature for a few minutes before enjoying.
Frequently Asked Questions (FAQ):
- Can you use regular dates instead of Medjool? Yes, but you might need to soak them in hot water for 10-15 minutes before blending to soften them.
- Are these healthy bars vegan? Yes, this recipe is naturally vegan and gluten-free.
- Can you make these nut-free? Absolutely! Use sunflower seed butter instead of almond butter, and omit the almond flour in the base, replacing it with an equal amount of oat flour (finely ground oats).
- Why are my dates not blending smoothly? Ensure you’re using hot water and that your dates are soft. If still struggling, add another tablespoon of hot water.
- Can you add protein powder? You can try adding a scoop of unflavored or vanilla protein powder to the base mixture for an extra boost.
- How do you prevent the bars from sticking when slicing? Make sure the bars are fully chilled. You can also run your knife under hot water and wipe it clean between slices.