Salted Caramel Superfood Bar Recipe: Make This Raw, Plant-Based Snack at Home
Raw • Plant-Based • No Refined Sugar • Superfood Energy
Indulge in a Salted Caramel Superfood Bar
Bursting with Clean, Natural Energy
Bursting with Clean, Natural Energy
Creamy cacao butter. Sweet maca and dates. Crunchy nuts and seeds.
The perfect healthy snack—gluten-free, vegan, and utterly delicious.
The perfect healthy snack—gluten-free, vegan, and utterly delicious.
Vegan Gluten-Free Easy No-Bake Recipe Additive-Free
How To Make Your Own Energy Bars With This Salted Caramel Superfood Bar Recipe
Salted Caramel Superfood Bars - Homemade
Salted caramel. Creamy cacao butter. Real plant power. This salted caramel superfood bar recipe brings you everything you want in a healthy snack—without the junk.
Each bite is raw, vegan, and packed with clean energy. No refined sugar. No additives. Just pure, simple ingredients.
Each bite is raw, vegan, and packed with clean energy. No refined sugar. No additives. Just pure, simple ingredients.
- Rich caramel taste from maca and dates
- Creamy tahini and cacao butter for a melt-in-your-mouth texture
- 5g protein per bar—perfect for plant-based diets
- Gluten-free, additive-free, and made with real superfoods
- Easy to make at home, no baking needed
Ready to make your own healthy salted caramel energy bar? Let’s dive in.
Recipe Suitability for Keto, Paleo and/or Plant-Based Diets
Diet Suitability: Salted Caramel Superfood Bar
| Diet | Is This Bar Suitable? | Reasoning |
|---|---|---|
| Plant-Based / Vegan | Yes | Contains no animal products; all ingredients are plant-based. |
| Paleo | Maybe | Most ingredients are paleo-friendly (nuts, seeds, dates, cacao, tahini, salt). Note: Some strict paleo followers avoid tahini (sesame) and coconut nectar (as a sweetener). ✔ Can be considered paleo with ingredient tweaks. |
| Keto | No | Contains dates and coconut nectar, both high in natural sugars and carbs. ✖ Not suitable for keto due to high net carbs (~17g/40g bar). |
Summary:
- Plant-Based/Vegan: Perfectly suitable.
- Paleo: Mostly compliant, but check sweetener and tahini if you follow a strict paleo diet.
- Keto: Not suitable due to high natural sugar content from dates and coconut nectar.
Keto Approved Salted Caramel Energy Bar
Keto Salted Caramel Superfood Bar Recipe Keto
Inspired by o'natural Salted Caramel Bar
Low Carb • Plant Power • No Refined Sugar • Additive Free
Low Carb • Plant Power • No Refined Sugar • Additive Free
Important: This version is keto-friendly by replacing high-carb ingredients with low-carb alternatives, while preserving the creamy, chewy, and slightly crunchy texture of the original!
Ingredients- 1 cup raw macadamia nuts or cashew nuts (lowest-carb nuts; use macadamia for strict keto)
- 1/4 cup raw almonds
- 2 tbsp cacao butter (melted)
- 2 tbsp raw tahini (sesame paste)
- 2 tbsp unsweetened shredded coconut (adds chew, replaces some bulk from dates)
- 2 tbsp crunchy seeds (e.g. pumpkin or sunflower seeds, or activated buckwheat if you tolerate it)
- 2–3 tbsp powdered erythritol/monk fruit blend or allulose (to taste)
- 1/2 tsp maca powder
- 1/4 tsp Kalahari salt (or sea salt)
- 1/2 tsp vanilla extract (optional)
- 2 tsp caramel extract (optional, for deeper caramel flavor)
- 1–2 tbsp unsweetened almond milk (only if needed to help mixture stick together)
No dates or coconut nectar/maple syrup are used to keep net carbs ultra-low.
Instructions
- Pulse Nuts: In a food processor, pulse macadamia/cashew nuts and almonds until coarsely chopped (some fine, some chunky for texture).
- Blend Base: Add cacao butter, tahini, shredded coconut, seeds, sweetener, maca, salt, vanilla, and caramel extract. Process until the mixture is sticky and starts to clump. If too dry, add almond milk 1 tsp at a time until it just holds together.
- Shape: Line a small tray or container with parchment paper. Press the mixture in firmly and evenly (about 1.5 cm thick).
- Chill: Refrigerate for at least 1 hour to set.
- Slice & Store: Remove from tray, slice into bars, and store in an airtight container in the fridge for up to 2 weeks.
Sweetener note: Erythritol, monk fruit, or allulose are all keto-friendly and will not spike blood sugar. Adjust to your preferred sweetness.
What Has Changed to Make it Keto?
| Original Ingredient | Keto Substitute | Reason |
|---|---|---|
| Dates | None (bulk replaced by coconut & nuts) | Dates are very high in sugar/carbs; not keto. |
| Coconut nectar / Maple syrup | Powdered erythritol, monk fruit, or allulose | Keto-friendly sweeteners keep carbs low. |
| Cashew nuts | Macadamia nuts (preferred) or cashew nuts | Macadamias are lowest in carbs and highest in healthy fats. |
| Activated buckwheat | Pumpkin/sunflower seeds or omit | Buckwheat is higher in carbs; seeds add crunch with fewer carbs. |
| None | Unsweetened shredded coconut | Adds chew and bulk in place of dates, but low in carbs. |
Frequently Asked Questions
- Can I freeze these salted caramel superfood bars?Yes, you can freeze these bars. Wrap them individually and store in an airtight container for up to 3 months. Thaw at room temperature for 30 minutes before eating.
- How long do these bars last?Stored in an airtight container in the fridge, these bars last up to 2 weeks. For longer storage, freeze as described above.
- Can I use almond butter instead of tahini?Yes! Almond butter can be used in place of tahini for a slightly different flavor. You can also use sunflower seed butter for a nut-free version.
- Are these bars gluten-free?Yes, all the ingredients are naturally gluten-free. Always check for cross-contamination if you have celiac disease.
- Are these bars suitable for vegans?Yes, this recipe is 100% plant-based and vegan.
- Can I make these bars nut-free?Yes, you can substitute the nuts with seeds such as sunflower and pumpkin seeds. Use sunflower seed butter instead of tahini if you also avoid sesame.
- What is the best way to store these bars?Store the bars in an airtight container in the fridge for up to 2 weeks. For longer storage, freeze them.
- Can I use other sweeteners instead of dates or coconut nectar?For keto-friendly versions, use powdered erythritol, monk fruit, or allulose. For paleo, stick to dates, coconut nectar, or maple syrup.
- Are these bars raw?Yes, the recipe is raw as long as you use raw nuts and seeds and do not bake or cook the mixture.
- Can I add protein powder to these bars?Absolutely! Add 1-2 tablespoons of your favorite plant-based or keto-friendly protein powder to boost the protein content.
Nutrition Facts
o'natural Salted Caramel Superfood Energy Bar
Plant Power • 5g Protein • Raw • No Refined Sugar
Plant Power • 5g Protein • Raw • No Refined Sugar
Why Nutrition Facts Matter:
Health-conscious users want to know exactly what they're eating—especially calories, protein, fat, carbs, and sugars. This helps with meal planning, dietary goals (like keto, paleo, or plant-based), and making informed snack choices.
Health-conscious users want to know exactly what they're eating—especially calories, protein, fat, carbs, and sugars. This helps with meal planning, dietary goals (like keto, paleo, or plant-based), and making informed snack choices.
| Nutrient | Per 40g Bar | Per 100g |
|---|---|---|
| Energy | 540 kJ (129 kcal) | 1352 kJ (323 kcal) |
| Protein | 5 g | 13 g |
| Total Fat | 5.5 g | 14 g |
| Saturated Fat | 2.1 g | 5.1 g |
| Monounsaturated Fat | 2.0 g | 5.1 g |
| Polyunsaturated Fat | 1.2 g | 3.1 g |
| Carbohydrate | 17 g | 42 g |
| of which Sugars | 14 g | 35 g |
| Fibre | 3.5 g | 8.8 g |
| Sodium | 38 mg | 95 mg |
Tip: For lower sugar or carbs, try the keto-friendly version of this bar!
Allergens: Contains tree nuts & sesame. Always check the label if you have allergies.
Estimated Cost per Homemade Energy Bar
Make your own Salted Caramel Superfood Bars at home!
Cost per batch and per bar in ZAR & USD
Cost per batch and per bar in ZAR & USD
| Ingredient | Amount | Estimated Cost (ZAR) | Estimated Cost (USD) |
|---|---|---|---|
| Dates | 1 cup (150g) | R18 | $0.95 |
| Cashew Nuts | 1/2 cup (65g) | R22 | $1.15 |
| Almonds | 1/4 cup (35g) | R12 | $0.62 |
| Cacao Butter | 2 tbsp (20g) | R10 | $0.52 |
| Activated Buckwheat | 2 tbsp (20g) | R6 | $0.31 |
| Tahini | 2 tbsp (30g) | R8 | $0.42 |
| Coconut Nectar | 2 tbsp (30g) | R7 | $0.36 |
| Maca Powder | 1/2 tsp (2g) | R2 | $0.10 |
| Kalahari Salt | 1/4 tsp | R0.50 | $0.03 |
| Vanilla Extract (optional) | 1/2 tsp | R1 | $0.05 |
| Total (per batch, ~8 bars) | R86.50 | $4.51 | |
| Estimated Cost per Bar | R10.80 | $0.56 | |
How is this calculated?
Ingredient prices are based on average South African retail prices (mid-2025) and converted to USD at R19.20 = $1.00. Actual costs may vary by region, brand, and bulk discounts.
Ingredient prices are based on average South African retail prices (mid-2025) and converted to USD at R19.20 = $1.00. Actual costs may vary by region, brand, and bulk discounts.
Tip: Buying in bulk or at health food stores can lower your cost per batch even further!