Homemade Caramel Cups

Happy Halloween!

It’s that time of year again where our home is filled with holiday treat for all the neighbourhood kiddos. I know this can bring up a lot of anxiety with clients looking to lose weight but it doesn’t have to.

One of the best ways to avoid dipping into your kids candy stash is to be prepared with your own healthy alternatives.

I made these homemade caramel bars this Sunday and have them in my freezer just in case I feel like a treat tonight. They are seriously delish and will satisfy any sweet tooth.

It’s ok to indulge, my tip is to just find healthier alternatives that contain real ingredients. It’s so much better when you know exactly what’s in your food.

Another one of my favourite tips is to shift our mindset from “I can’t” have (because let’s be honest that just makes us crave things even more) to I can have _____. It’s your choice! If you indulge, enjoy in moderation, guilt free and move on. If you’re on the fence about whether you want to indulge or not I suggest checking in with your goals, does this action align with your current goals for yourself? I know for me waking up tomorrow with a sugar hangover is not inline with my personal goals right now and that’s why I prepped these awesome treats…and why I want to share this easy recipe with all of you.


Homemade Caramel Cups


Chocolate Sauce

1/2 cup coconut oil (solid at room temp)

1/2 cup chocolate protein powder

2 teaspoons cacao powder

Caramel Sauce

1/4 cup coconut oil

1/4 cup pure maple syrup

1 tablespoon all natural almond butter (can use peanut butter)


  1. Line muffin tray with reusable liners and set aside.

  2. In a small pot over medium heat, add 1/2 cup coconut oil, 1/2 cup protein powder and 2 teaspoons cacao powder. Stir frequently, until coconut oil and protein powder are well combined and resemble chocolate sauce.

  3. Meanwhile, in another small pot over medium heat, add 1/4 cup coconut oil, 1/4 cup pure maple syrup and 1 tablespoon almond butter. Stir frequently, until caramel mixture starts to bubble then remove from heat.

  4. Spoon chocolate layer in the bottom of each muffin liner (reserving some for the top).

  5. Next spoon the homemade caramel sauce on top of the chocolate layer in each muffin cup (I used entire batch in cups).

  6. Finish with a chocolate layer on top using the remaining chocolate sauce.

  7. Place tray in freezer until solid. Remove tray and place caramel cups in an air-tight container in the freezer, pull out just before eating.

Note: you can change up this recipe by adding in peanut butter, or almond butter, topping with pretzels, or as shown in pic below (my hubby’s addition) was to add a small spoonful or dairy free ice cream in each cup with the caramel sauce. You can even make these for the kids and add their favourite fixings.


If you make this recipe please let me know what you think in the comments below or tag me in your creation on Instagram @prepwithpam.


Pamela RoccaComment