Naturally sweet, chewy date caramels dipped in dark chocolate – like healthy Rolos! Easy, no-bake, and made with just a few wholesome ingredients, these are the perfect treat to meal-prep and stash in your freezer!
Dates are called “Nature’s Candy” for a reason. They’re sweet, sticky, and caramel-like, with no need for added sugar. When blended with creamy nut butter and dipped in dark chocolate, they transform into the most indulgent-tasting treat, but one that’s made entirely from nourishing, whole ingredients.
These date caramels are soft, rich, and satisfyingly chewy, with just the right balance of sweet and salty. They’re the kind of treat that feels indulgent, but takes only a few minutes to make — no baking required.
These Salted Date Caramels remind me a bit of Rolos, that creamy caramel coated in crunchy, rich chocolate – it’s truly a match made in heaven!
They’re perfect to meal prep and stash in the freezer – great for a midday pick-me-up, an after-dinner sweet, or just for whenever your cravings strike. You’ll only need a handful of ingredients and a food processor, but the result? INSANE!
They’re also naturally gluten-free, making them a great option for those with dietary restrictions. You can easily make them refined sugar-free by choosing a dark chocolate with no added sugars, and they can be made completely dairy-free and nut-free too — just use dairy-free chocolate and swap the nut butter for seed butter like sunflower or tahini. It’s a versatile, feel-good treat that everyone can enjoy, no matter their dietary needs.
Why you’ll love these Dark Chocolate Date Caramels:
- Naturally sweet and indulgent – tastes like caramel, but made with wholesome ingredients
- No baking required – quick, easy, and fuss-free
- Just a handful of ingredients – all pantry staples
- Customizable – easily made nut-free, dairy-free, and refined sugar-free
- Perfect texture – soft, chewy “caramel” with a crisp chocolate shell
- Freezer-friendly – ideal for meal prep and on-the-go snacking
- A healthier take on Rolos – sweet, salty, chocolatey perfection
- Satisfies sweet cravings – without the sugar crash
What makes these healthy?
Naturally sweetened – Dates are a whole food sweetener packed with fibre, potassium, and magnesium. They satisfy sweet cravings while supporting digestion and stable energy levels—no refined sugar needed.
Healthy fats and plant-based protein – Nut butter adds nourishing fats and a small protein boost, helping to keep you full and stabilize blood sugar between meals.
Antioxidant-rich dark chocolate – Dark chocolate is lower in sugar than milk chocolate and contains antioxidants that help fight oxidative stress—making it a smarter, more satisfying sweet option.
Gut-friendly fiber – The fiber in both dates and nut butter supports healthy digestion, keeps things moving, and helps regulate blood sugar.
Whole food ingredients only – These caramels are made from simple, recognizable ingredients—free from additives, preservatives, or ultra-processed fillers.
Customizable for dietary needs – They’re naturally gluten-free and can easily be made vegan, dairy-free, or nut-free, making them suitable for a wide range of lifestyles.
Ingredients Needed:
These are the ingredients you’ll need to make these Dark Chocolate Date Caramels. You can find the exact measurements in the recipe card at the bottom of this page.
Medjool Dates – These are the magic behind the caramel! Soft, sticky, and naturally sweet, they give that rich, chewy texture and caramel-like flavour with no added sugar.
Nut Butter – Adds creaminess, healthy fats, and a delicious nutty flavor. You can use almond, peanut, cashew, or your favorite nut or seed butter!
Vanilla Extract – A little vanilla enhances the natural sweetness of the dates and gives that nostalgic caramel flavor.
Sea Salt – Just a pinch brings out all the sweet, nutty, chocolatey flavors and gives that perfect sweet-and-salty balance.
Milk (optional) – Just a splash helps with blending if your dates are on the drier side.
Dark Chocolate – Rich, slightly bitter, and perfect for balancing the sweet caramel filling.
Coconut Oil (optional) – Helps the chocolate melt smoothly and makes dipping a breeze!
Ingredient Substitutions:
Dates – Medjool dates are best for texture, but other soft dates work too. Just soak them a little longer to soften.
Nut Butter – Swap for tahini or sunflower seed butter for a nut-free version that’s still rich and creamy.
Milk – Any milk works here—dairy or plant-based—so use whatever you have on hand.
Dark Chocolate – Use dairy-free chocolate to keep these vegan, or go for sugar-free dark chocolate if avoiding refined sugar.
Coconut Oil – Totally optional, but if you don’t have it, just melt the chocolate slowly to avoid burning.
Note: Substitutions may affect texture or flavor, so you may need to slightly adjust quantities to maintain the best consistency.
Equipment Needed:
- Food Processor or Blender – To blend the dates into a smooth, sticky “caramel.” A small high-speed blender works too.
- Microwave-Safe Bowl or Double Boiler – For melting the chocolate.
- Freezer-Safe Container or Tray – To chill and set the caramels. Lined with baking paper or parchment for easy removal.
- Spoon or Cookie Scoop – To portion the caramel mixture evenly.
- Spatula – Helpful for scraping out every last bit of date caramel goodness.
How to make these Easy Dark Chocolate Date Caramels:
These are the ingredients you’ll need to make this recipe. You can find the exact measurements in the recipe card at the bottom of this page.
Step One:
Line a small loaf tin (about 8×4″) with baking paper for easy removal. Soak your pitted dates in boiling water for at least 5 minutes to soften, then drain.
Step Two:
Add the dates, nut butter, vanilla extract, and sea salt to a food processor. Blend until smooth and sticky. If it’s too thick to blend, add a tablespoon or two of milk.
Step Three:
Scrape the caramel mixture into the lined tin. Press it down very firmly using a spatula or damp hands until it’s evenly spread. Freeze for 20–30 minutes, or until firm.
Step Four:
Once set, lift the slab from the tin and slice into squares or rectangles using a sharp knife.
Step Five:
Melt the dark chocolate and coconut oil (if using) in a heatproof bowl in 20-second bursts in the microwave, or gently over a double boiler, stirring until smooth.
Step Six:
Use a fork to dip each caramel square into the melted chocolate. Let the excess drip off, then place on a parchment-lined tray. Sprinkle with flaky sea salt before the chocolate sets.
Step Seven:
Pop the tray in the fridge for 10–15 minutes, or until the chocolate is set. Store and enjoy!
Tips and notes:
- Make it nut-free: If you need an allergy-friendly option, just swap the nut butter for sunflower seed butter or tahini. You’ll still get that creamy texture and healthy fats—just without the nuts.
- Have fun with the chocolate: Dark chocolate is my go-to, but feel free to mix things up! Try flavored options like mint, orange, or salted caramel—or even white chocolate if you’re feeling extra indulgent.
- Craving a little crunch?: Before freezing, sprinkle in some chopped nuts, cacao nibs, or puffed rice over the caramel layer. It adds that perfect bite and a fun surprise in every square.
- Flavor it your way: Want to level it up? Stir a pinch of cinnamon, espresso powder, or even some orange zest into the caramel mix—it’s such a simple way to make it your own.
- Top it off with flair: Once they’re dipped, don’t stop there! Add a sprinkle of flaky salt, crushed nuts, coconut, or freeze-dried berries. It’s the little things that make them feel extra special.
How to store these Dark Chocolate Date Caramels:
Freezer: Store in an airtight container or freezer bag for up to 2 months. Let them sit at room temp for a few minutes before eating for the best texture.
Fridge: If you prefer a softer bite, keep them in the fridge. They’ll stay fresh for up to a week.
Tip: Place parchment paper between layers to stop them from sticking together.
Frequently Asked Questions:
Are these really healthy?
Yes! They’re made from whole foods like dates and nut butter, offering fiber, healthy fats, and natural sweetness—no refined sugar or preservatives in sight.
Can I make them vegan?
Absolutely—just use dairy-free chocolate and a plant-based milk. Most dark chocolate is naturally vegan but double-check the label to be sure.
Are they gluten-free?
Yes, these are naturally gluten-free as long as your chocolate is certified gluten-free (most are).
What if I don’t have a food processor?
A high-speed blender can work too—just be patient and scrape down the sides often. Soaking the dates well helps a lot!
Can kids eat these?
Definitely! They’re sweet, chocolatey, and full of goodness—just keep an eye on portion size if you’re using high-cacao dark chocolate, as it can be a bit intense for little ones.
more easy and healthy sweet treats:
- 5-ingredient No-Bake Brownies (easy & healthy!)
- The BEST Cottage Cheese Cookie Dough (only 5 ingredients)
- 5-ingredient Chickpea Chocolate Truffles
- Chickpea Cookie Dough Truffles (made with just 5 ingredients!)
Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!
Chocolate Date Caramels
Equipment
- Food Processor or Blender
- Microwave-Safe Bowl or Double Boiler
- Freezer-Safe Container or Tray (about 8×4")
- Spoon or Cookie Scoop
Ingredients
- 250 g Soft Medjool Dates (pitted)
- 125 g Nut Butter (like almond, peanut, orcashew)
- 1 tsp Vanilla extract
- 1 pinch Sea Salt
- 1-2 tbsp Milk (optional, for smoother blending)
- 150 g Dark Chocolate (Chopped or Chips)
Optional
- 1 tsp Coconut oil (for easier dipping)
Instructions
- Line a small loaf tin or container with baking paper for easy removal. Soak your dates in boiling water for at least 5 minutes to soften, then drain
- Add the pitted dates, nut butter, vanilla extract, and salt to a food processor or high-speed blender. Blend until smooth and sticky. If the mixture is too thick to blend, add a tablespoon or two of milk.
- Scrape the caramel mixture into your prepared tin. Press it down very firmly and evenly using a spatula or clean, damp hands. Freeze for 20–30 minutes, or until firm.
- Once set, lift the caramel slab out of the tin and slice it into small squares or rectangles using a sharp knife.
- In a heatproof bowl, melt the dark chocolate and coconut oil (if using) in the microwave in 20-second bursts, stirring until smooth, or over a double boiler.
- Use a fork to dip each caramel square into the melted chocolate, letting the excess drip off. Place on a parchment-lined tray. Sprinkle with flaky sea salt before the chocolate sets, if desired.
- Place the dipped caramels in the fridge for 10–15 minutes, or until the chocolate is set.
Video
Notes
- Use soft, fresh dates: Medjool dates work best. If your dates are dry or firm, soak them in warm water for 5–10 minutes, then drain before blending.
- Nut-free option: Swap nut butter for sunflower seed butter or tahini for an allergy-friendly version.
- Dairy-free? Just use a dairy-free dark chocolate for the coating.
- Want to reduce sugar? Choose a refined sugar-free chocolate.
- Chocolate dipping hack: Use a fork to dip and tap the fork gently on the side of the bowl to shake off excess chocolate.
- Freeze longer for easier slicing and dipping: For the cleanest cuts and smoothest dipping, freeze the caramel slab for at least an hour. The firmer it is, the easier it is to slice neatly and dip into the melted chocolate without sticking or losing shape.
Nutrition
Let me know in the comments below if you make these Date Caramels!
