Sweet, Snacks

Chocolate & Peanut Caramel Cups

These tasty little treats are no-bake, gluten-free, a cinch to make, and simply the perfect little pick-me-up! You can either make 12 dinky cups, or 6 larger ones – it's totally up to you.

I used one of my favourite chocolates, Firetree, to top my caramel cups with puddles of rich, dark volcanic chocolate, and finished them with a pinch of sea salt, but you can use your own dark chocolate of choice.

I also used oat syrup to create my caramel layer, but date syrup, brown rice syrup, maple, honey, or dulce de leche would all work just as well.

12 mini cups


½ cup nut butter of your choice – I used peanut

½ cup oat flour

3 medjool dates, stoned

2 tsp coconut oil, divided

½ tsp vanilla extract

Good pinch sea salt

12 tsp syrup – I used oat

50g dark chocolate, such as Firetree

Extra sea salt, to sprinkle on top


  1. Place the nut butter, oat flour, dates, 1 teaspoon of the coconut oil, vanilla extract, and salt in a food processor, and blend until it clumps together.
  2. Take 12 mini muffin cases, and press 1 tablespoon of the mixture into each – or, if you like, use standard-sized muffin cases, and divide the mixture into 6 portions, creating a hollow in the centre of the mixture to form cups.
  3. Add 1-2 teaspoons of syrup into each cup, depending on their size, then place in the fridge to firm up.
  4. Place the chocolate and the remaining teaspoon of coconut oil in a metal bowl over a small pan of boiling water, and stir until melted. Don't let the water touch the bowl, or the chocolate might seize up.
  5. Remove the cups from the fridge and spoon 1-2 tablespoons of chocolate into each cup, depending on their size.
  6. Sprinkle with a little sea salt and place back into the fridge to set. Enjoy immediately, or store in an airtight container in the fridge for up to a week.

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