Can I use regular dates instead of Medjool dates?

Yes, but you'll need about 2½ cups of smaller dates like Deglet Noor. They may require longer soaking time and additional processing to achieve the same smooth texture.

What if I don't have a food processor?

A high-powered blender can work, but you'll need to stop frequently and scrape down sides. For best results, chop the soaked dates roughly first and add liquid gradually.

How do I know when the caramels are set enough to cut?

They should feel firm when you press lightly with your finger and not leave an indentation. If they're still soft, give them another 30 minutes in the fridge.

Can I make these without coconut oil?

Absolutely! Try using the same amount of melted coconut butter, or reduce the oil entirely and use 2-3 tablespoons of the date soaking liquid instead.

Why are my caramels too hard after chilling?

This usually happens when there wasn't enough moisture in the mixture. Next time, reserve some date soaking liquid and add it gradually during processing until you reach the right consistency.

How can I make perfectly even squares?

Use a ruler to mark cutting lines lightly with a knife tip before making your final cuts. Clean your knife between cuts with warm water for the sharpest edges.

4 Ingredient Date Caramels Recipe - Easy Healthy Sweet Treat

Description

These 4 Ingredient Date Caramels are naturally sweet, soft, and chewy treats made with simple ingredients for a healthier indulgence.

Ingredients

Scale

Ingredients

Main Components:

2 cups pitted Medjool dates (about 20–24 dates)
½ cup natural almond butter (or cashew butter)
¼ cup coconut oil, melted
1 teaspoon vanilla extract

Substitution Options:

Nut-free: Replace almond butter with tahini or sunflower seed butter
Oil-free: Substitute coconut oil with 2-3 tablespoons of date soaking liquid
Flavor variations: Try maple extract instead of vanilla, or add a pinch of sea salt for salted caramels

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Instructions

1. Soften the Dates
Soak pitted Medjool dates in warm water for 10–15 minutes until soft and plump. Drain.

2. Blend
Add dates to a food processor with almond butter, melted coconut oil, and vanilla. Blend 2–3 minutes until completely smooth, scraping down the sides as needed.

3. Press into Pan
Line an 8×8-inch pan with parchment. Press the mixture evenly into the pan, about ½ inch thick.

4. Chill and Cut
Refrigerate at least 2 hours until firm. For cleaner cuts, freeze 30 minutes before slicing. Lift out and cut into 1-inch squares.

Prep Time: 15m
chilling time: 2h
Category: Dessert
Cuisine: American

Nutrition

Calories: 95 calories
Sugar: 12g
Fat: 4g
Fiber: 2g
Protein: 2g