• Skip to primary navigation
  • Skip to footer navigation
  • Skip to privacy navigation
  • Skip to main content
  • Skip to primary sidebar

Fit Mitten Kitchen

healthy baking. real food. fitness.

Subscribe to receive my FREE Healthy Nut Butter eBook!
Free eBook!
  • Recipes
    • Course
      • Breakfast
        • Egg Dishes
        • Oatmeal & Granola
        • Pancakes & Waffles
        • Scones
        • Smoothies
      • Desserts
        • Bars & Brownies
        • Cakes & Cupcakes
        • Candy
        • Cookies
        • Ice Cream & Frozen Desserts
        • PIes, Tarts & Crisps
        • Sweet Rolls
      • Healthy Drinks
      • Lunch & Dinner
        • Appetizers
        • Bowls
        • Salads
        • Sandwiches & Wraps
        • Sides
        • Soups & Chili
      • Snacks
        • Bars & Balls
        • Muffins & Breads
        • Nut & Seed Butters
    • Dietary
      • Dairy-Free
      • Gluten-Free
      • No Added Sugar
      • Nut-Free
      • Oil-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • Method
      • Food Processor & Blender
      • Freezer
      • Grill
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Protein
      • Chicken
      • Plant Based
      • Pork
      • Seafood
      • Turkey
    • Recipe Videos
  • About
    • Meet Ashley
    • Work with Me
      • Partnerships
    • Contact
  • Lifestyle
    • Real Talk
    • Travel
    • Workouts
  • Shop
Home Recipes Course Desserts Bars & Brownies
GF Gluten-Free DF Dairy-Free V Vegan

Healthy Chocolate “Caramel” Pretzel Bars

Jump to Recipe Print Recipe Rate Recipe
Posted:9/4/19
Updated:4/13/20
no-bake caramel pretzel bars pin graphic

These No-Bake Chocolate “Caramel” Pretzel Bars are sweet, salty, healthy, delicious and made with Medjool dates, which means no added sugar! This caramel pretzel bar recipe is perfect for parties, gatherings, holidays and more. Vegan and gluten-free, too!

no-bake caramel pretzel bars pin graphic

Well, friends it is your lucky day because these Healthy Caramel Pretzel Bars are LEGIT.

I’m slowly but surely accepting the fact that summer is coming to an end. I’m not quite over it yet, so let’s celebrate with one more no-bake treat, shall we?

Not to mention I’m sure there are still plenty of places across the country (and other parts of the world!) that are not quite ready to turn on their ovens yet and welcome all of the healthy no-bake desserts.

These caramel pretzel bars could even be used as a “candy” replacement during the upcoming holidays…

It’s hard to believe Halloween decorations are already out… before we know it Christmas decor will be in the same aisle too!

Anyways, let’s chat about these –>

No-Bake Chocolate Covered Caramel Pretzel Bars

caramel pretzel bars with dates on parchment paper

We’re swapping out the processed sugar caramel in this HEALTHY Chocolate Caramel Pretzel Bars recipe for Medjool dates. Here the “caramel” center is just Medjool dates blended with 1 tablespoon cashew butter, splash of vanilla + a little creamer. No refined sugars needed in my healthy version of this sweet & salty dessert.

Ingredients for Chocolate Caramel Pretzel Bars

  • crushed pretzels & mini pretzel twists
  • rolled oats
  • peanut butter (or almond or cashew)
  • Natural Delights medjool dates
  • coconut oil
  • water
  • vanilla extract
  • coffee creamer (or half & half – dairy free variety)
  • dairy-free dark chocolate chips
  • sea salt
how to make chocolate caramel pretzel bars with dates for caramel

How to Make Healthy Chocolate Caramel Bars with Dates

  1. Line 8×8 pan with parchment paper; set aside.
  2. In a food processor, combine crushed pretzels, oats, peanut butter, and Medjool dates until broken down and sticky; add coconut oil and 1-2 TBSP water, as needed, for the base to come together. Transfer and press into lined pan; set aside.
  3. Make the caramel layer: In a small blender, combine drained dates with cashew butter. Blend and scrape down sides as needed, then add cream; blend until Medjool date caramel is smooth. Spread evenly onto base and place pan in the fridge.
  4. Melt the chocolate: In a large microwave-safe bowl, melt chocolate chips on 50% power in 20-30 second increments, stirring in between as needed. Add coconut oil once melted; stir again before pouring on chilled bars. Top with mini pretzels + sea salt, as desired. Cool in the fridge for 30 minutes before cutting into 16 squares.

How to Pit Dates

Some Natural Delights Medjool dates you can find are already pitted. But if you can only find the dates with pits, the easiest way to pit dates is with your hands! Dates are so soft and chewy to begin with, all you need to do is give each date a gentle squeeze & tear and pull out the pit!

Keep in mind some of the dates still have the stem intact, too. This should easily pop right off. Viola – pitted dates right before your eyes!

caramel pretzel bars with dates on parchment paper

How to Store Chocolate Caramel Pretzel Bars

These healthy caramel bars are best kept stored in the fridge for up to 5 days. Just make sure to remove from the fridge about 5 minutes before serving to take the chill off and allow the chocolate to soften a bit!

These caramel pretzel bars also keep really well in the freezer. Freeze for up to 1 month in a freezer plastic storage bag or airtight container. A piece of parchment between each layer helps to keep them from sticking together.

caramel pretzel bars with dates on parchment paper

These would actually be a perfect classroom treat for the holidays – make them nut free by using sunbutter!

If you make this recipe, be sure to leave a comment and review on the blog! I love hearing  from you, and it helps others learn more about the recipe too! Xx Ashley

caramel pretzel bars with dried dates on parchment paper

★★★★★

4.7 from 3 reviews

How to Make…

Healthy Chocolate “Caramel” Pretzel Bars

No-Bake Chocolate Covered “Caramel” Pretzel Bars are sweet, salty, healthy, delicious. Made with Medjool dates which means no added sugar! Vegan and gluten-free, too.

  • Prep Time: 45 minutes
  • Total Time: 45 minutes
  • Diet: Vegan
  • Yield: 16 squares 1x
  • Scale:
Print
Pin
Rate

Ingredients

BASE

  • 3/4 cup crushed pretzels (GF as needed)
  • 3/4 cup rolled oats (GF as needed)
  • 1 cup peanut butter (or almond or cashew)
  • 10 Natural Delights Medjool Dates, pitted
  • 1 1/2 TBSP coconut oil
  • 1–2 TBSP water

CARAMEL LAYER

  • 12 Natural Delights Medjool Dates, pitted, soaked, & drained
  • 1/2 tsp Vanilla Extract
  • 1 TBSP cashew butter (or almond)
  • 3–4 TBSP non-dairy coffee creamer, half & half or heavy cream (traditional is fine too)

CHOCOLATE LAYER

  • 1 cup dairy-free dark chocolate chips
  • 1 tsp coconut oil
  • mini pretzel twists and sea salt for topping (optional)

Instructions

  1. Line 8×8 pan with parchment paper; set aside.
  2. In a food processor, combine crushed pretzels, oats, peanut butter, and Medjool dates until broken down and sticky; add coconut oil and 1-2 TBSP water, as needed, for the base to come together. Transfer and press into lined pan; set aside.
  3. Make the caramel layer: In a small blender, combine drained dates with cashew butter. Blend and scrape down sides as needed, then add cream; blend until Medjool date caramel is smooth. Spread evenly onto base and place pan in the fridge.
  4. Melt the chocolate: In a large microwave-safe bowl, melt chocolate chips on 50% power in 20-30 second increments, stirring in between as needed. Add coconut oil once melted; stir again before pouring on chilled bars. Top with mini pretzels + sea salt, as desired. Cool in the fridge for 30 minutes before cutting into 16 squares.

Recipes Notes:

Make sure to use certified gluten-free pretzels and oats, and dairy-free chocolate chips for gluten-free and vegan option.

Nutrition Information:

  • Serving Size: 16 squares
  • Calories: 253
  • Sugar: 23
  • Sodium: 118
  • Fat: 12
  • Saturated Fat: 4
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 33
  • Fiber: 4
  • Protein: 5
  • Cholesterol: 4
Category: Dessert Method: No Bake Cuisine: American
Keywords: Caramel Pretzel Bars, No Bake Caramel Bars, No Bake Healthy Desserts
Author: Ashley @ Fit Mitten Kitchen

let’s see your creations!

tag me on social and hashtag so I
can see what you’ve made!

#FITMITTENKITCHEN

no-bake caramel pretzel bars pin graphic

More Caramel Recipes You’ll Love:

  • Vegan “Caramel” Mocha Coconut Oat Bars [Gluten-Free]
  • Oatmeal Caramel Chocolate Chip Giant Cookie
  • Chocolate Caramel Almond Butter Cups
  • Homemade Healthy Salted Caramel Popcorn

This recipe first appeared on Instagram in partnership with Natural Delights® Medjool Dates.

Similar Posts

  • Homemade Healthy Salted Caramel Popcorn
  • A caramel oatmeal chocolate chip GIANT COOKIE
    Oatmeal Caramel Chocolate Chip Giant Cookie
  • Save some money and make your own decadent chocolate treats at home. Three ingredients and just 15 minutes for these healthy Chocolate Caramel Almond Butter Cups! Gluten-free and vegan-friendly.
    Chocolate Caramel Almond Butter Cups
  • Gluten-free Peanut Butter White Chocolate Chip Blondies
    Gluten-free White Chocolate Chip Peanut Butter Blondies [on The Blissful Balance!]
sliced pesto turkey meatloaf on platter with fresh basil
Previous Post
Paleo Pesto Turkey Meatloaf {Whole30}
plate with fork and glazed salmon on quinoa
Next Post
Sweet & Spicy Glazed Salmon {paleo-friendly}

Reader Interactions

Rate this Recipe Cancel reply

  1. Cassie Thuvan Tran says

    9/13/2019 at 11:28 am

    Pretzels, caramel, and chocolate, OH MY! Would it be a crime if I accidentally (or not so accidentally) eat almost all the bar dough BEFORE I let it chill and cut into squares? LOL! That would totally be something I’d do because the base alone sounds DIVINE!

    Reply
  2. Leigha Saunders says

    9/16/2019 at 5:44 pm

    Loved this recipe so much forgot the cream but honestly couldn’t notice!! Definitely making again

    ★★★★★

    Reply
    • Ashley says

      9/16/2019 at 5:57 pm

      So happy you liked it Leigha! Thanks so much for taking the time to leave feedback and review!!

      Reply
  3. Ann says

    1/21/2020 at 5:09 pm

    wonder why this is listed as vegan when
    heavy cream is in the recipe?

    Reply
    • Ashley says

      1/21/2020 at 6:29 pm

      There’s dairy free vegan friendly coffee creamer and half and half available at most grocery stores now. Sorry for the confusion with the “heavy cream”. I’ll update the recipe card to reflect that. Thanks!

      Reply
  4. Jen Schapansky says

    3/26/2020 at 5:10 pm

    How long do I soak the dates for after pitting them and before mixing them? Soak in warm or cold water?

    Reply
    • Ashley says

      3/26/2020 at 6:51 pm

      You can soak them in warm water for about 5 minutes.

      Reply
  5. Kris says

    4/13/2020 at 3:58 pm

    Can I use coconut cream for the heavy cream?

    Reply
    • Ashley says

      4/13/2020 at 4:06 pm

      Yes that is fine! I will update the notes in the recipe card.

      Reply
  6. jennygirl says

    8/31/2020 at 6:35 pm

    if you make these, please have supervision because you will eat the whole pan. my only suggestion is to break up the pretzels so you get a piece of pretzel in every bite. they are amazing.

    ★★★★★

    Reply
  7. Nisa says

    9/7/2020 at 5:25 pm

    Individually each layer was delicious, but I personally found the caramel and chocolate layers to over power the base.

    Also my chocolate layer in squares never seem to “stick” to the other layers once cooled.

    ★★★★

    Reply

Primary Sidebar

Hey there!

I’m Ashley – Thanks for visiting Fit Mitten Kitchen. Here we balance real food with desserts and healthy snacks making life easy, nutritious and delicious.

Learn more

join the list

To receive the latest FMK recipes (and BONUS: you'll get my free Nut Butter eBook!)

    More...

    pear flatbread on green plate

    Easy Walnut Pear Flatbread with gorgonzola, arugula, and balsamic glaze

    roundup photo collage of the best healthier holiday cookie recipes

    31 Healthier Holiday Cookies for your cookie exchange

    Chocolate Covered Strawberry Cheesecakes. Gluten-free friendly. Perfect for gatherings.

    Chocolate Covered Strawberry Cheesecakes

    glazed gingerbread scone on baking sheet

    Gingerbread Scones with Vanilla Bean Glaze [Vegan]

    peppermint mocha coffee creamer in clear bottle with white coffee mugs

    Dairy-Free Peppermint Mocha Coffee Creamer [vegan]

    plate of raspberry white chocolate blondies

    Raspberry White Chocolate Blondies {gluten free friendly}

    pile of gingerbread truffles on plate

    Vegan Paleo Gingerbread Truffles

    mocha mini cheesecake with whipped topping on black plate and dessert forks

    Healthier Mocha Mini Cheesecakes

    Free recipe ebook!

    Subscribe and get a FREE healthy nut butter ebook!

      Trending Now
      Rainbow Kale Quinoa Salad with sumbutter dressing Meal Prep Salads
      Sweet Potato Waffle Breakfast Sandwhich on white plate with avocado Whole30
      This Paleo Deep Dish Chocolate Chip Pumpkin Cookie is an absolute must! Made using canned pumpkin, grain-free flour and dairy-free chocolate for a paleo treat. Pumpkin Desserts
      As Featured On
      • Browse by Diet
      • Gluten-Free
      • Dairy-Free
      • Vegan
      • Paleo
      • Disclaimer
      • Privacy Policy
      Exclusive Member of Mediavine· © 2021 · All Rights Reserved · Site Credits Designed by Melissa Rose Design Developed by Once Coupled Back to Top

      Subscribe & receive a free nut butter ebook!