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30 Minutes or Less

3-Ingredient Healthy Date Caramel Cups

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3 healthy date caramel cups stacked on top of each other.

Someone asked me recently what my favorite ingredient to bake with is and while it’s tough to choose just one, I’d say medjool dates are in my top three. They’re naturally sweet, super versatile, and great for no-bake sweet treats! Some of my most popular recipes actually feature dates as the main ingredient – like my smashed dates with peanut butter, healthy date snickers, and 5 ingredient chocolate chip date cake. When it comes to dates, the possibilities really are endless! So when I set out to create a new healthy dessert recipe, these healthy date caramel cups were a no-brainer. They’re quick and easy, made with just 3 ingredients, and there’s absolutely no baking required. I also love having a batch of these in my freezer at all times for when I’m craving a little something treat!

hand holding a healthy date caramel cup with a bite taken out.

Why You’ll LOVE These Healthy Date Caramel Cups

  • Made with only 3 clean, whole-food ingredients
  • Naturally sweetened with dates (no added sugar!)
  • Gluten-free, dairy-free, and vegan
  • No baking required
  • Rich, chocolatey, and deeply satisfying

What Makes This Recipe Healthy

These date caramel cups skip the refined sugars and processed fillings you’d find in store-bought candies. Medjool dates provide natural sweetness and fiber, while dark chocolate adds antioxidants. With no dairy, gluten, or unnecessary additives, they’re a more wholesome option for indulging your sweet tooth!

healthy date caramel cup with flaky sea salt on top.

Frequently Asked Questions

Can I use a regular muffin tin?

Yes! You can absolutely use a standard muffin tin, just note that the caramel cups will be larger and yield fewer total cups. You may want to increase the chocolate and date caramel amounts accordingly.

What kind of chocolate should I use?

Any chocolate chips will work—dark, semi-sweet, or dairy-free depending on your dietary needs. We recommend at least 60% cacao for a richer flavor and lower sugar content.

What if my dates are too hard?

Make sure to soak them in hot water for at least 10 minutes. If they’re still tough, let them soak a bit longer or try chopping them up before blending for smoother caramel.

Storage Tips

Store your caramel cups in an airtight container in the fridge for up to 1 week, or in the freezer for up to 2 months. Let frozen cups thaw for 5–10 minutes before enjoying for the best texture.

3 healthy date caramel cups stacked on top of each other.
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3-Ingredient Healthy Date Caramel Cups

These 3-ingredient healthy date caramel cups are the perfect no-bake treat – rich, chocolatey, and naturally sweetened with Medjool dates! They're vegan, gluten-free, dairy-free, and made with just chocolate chips, coconut oil, and dates. Whether you're craving a wholesome dessert or a midday snack, these caramel cups are healthy yet indulgent!
Print Pin Rate
Prep Time: 10 minutes
Chilling Time: 20 minutes
Total Time: 30 minutes
Servings: 12 date caramel cups

Equipment

  • 1 mini muffin pan
  • 1 small bowl
  • 1 food processor or high speed blender

Ingredients

  • 1 cup Medjool dates pitted
  • 1 1/2 cups chocolate chips I used extra dark chocolate chips
  • 2 teaspoons coconut oil

Instructions

  • Soak the Medjool dates in a bowl of very hot water for 10 minutes, then line a mini muffin pan with mini liners.
  • Melt together the chocolate chips and coconut oil in either the microwave or over a double boiler until completely melted and smooth.
  • Once the chocolate is melted, pour about 1 teaspoon of melted chocolate into the bottom of each mini muffin liner and use a spoon to spread the chocolate around to cover the entire bottom of the liner. Once all liners are lined with chocolate, transfer your muffin pan to the freezer to set and place the remaining melted chocolate aside for now.
  • Once the dates are very soft, drain them from the water and transfer the soaked dates to a food processor or high-speed blender and blend until they are mostly smooth, scraping down the sides of the food processor or blender as needed.
  • Spoon about 1-2 teaspoons of date caramel into each cup lined with chocolate. Repeat this process until all cups have been filled with date caramel.
  • Pour 1-2 teaspoons of melted chocolate over each date caramel cup, making sure you completely cover the date caramel inside. Once all cups are filled with chocolate, transfer the pan back into the freezer for 10-15 minutes or until the chocolate is completely set. Remove date caramel cups from the freezer, transfer to an airtight container and store in the fridge or enjoy right away!

Nutrition

Serving: 1date caramel cup | Calories: 145kcal | Carbohydrates: 15g | Protein: 1g | Fat: 8g | Sugar: 10g
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30 Minutes or Less

4-Ingredient Protein Dunkaroo Dip (20g protein!)

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overhead image of 4 ingredient protein dunkaroo dip in a small bowl with rainbow sprinkles on top.

I found a new passion for recreating healthier versions of my favorite childhood snacks! Last week was 3-ingredient gluten free cheez-its, and this week is a healthy protein dunkaroo dip. It’s creamy, not too sweet, and absolutely packed with protein. Serve this dip with fruit, cookies, or… eat it by the spoonful! I won’t tell. 😉

And for more high-protein recipes, you gotta try my protein cookie dough bark, 3-ingredient protein pancakes, and/or my healthy protein cookie dough next!

a gluten-free cookie being dipped into 4 ingredient protein dunkaroo dip in a bowl.

Why You’ll Love This Protein Dunkaroo Dip

  • High-protein, healthy, and made with just 4 simple ingredients!
  • Quick and easy to make in just one bowl.
  • A fun, nostalgic treat that satisfies sweet cravings without the guilt (will make you feel like a kid again!).
  • Packed with a whopping 20 grams of protein to keep you full and energized.

Frequently Asked Questions

Can I make it dairy-free?

Yes, you can substitute the Greek yogurt with a dairy-free yogurt alternative, and use a plant-based protein powder.

How do I store this protein dunkaroo dip?

Store the dip in an airtight container in the refrigerator for up to 3–4 days.

What else can I mix into this dip?

Feel free to add a splash of vanilla extract for extra flavor, or mix in some mini chocolate chips for a twist.

overhead image of protein dunkaroo dip in a bowl with gluten-free cookies on the side.

What To Use For Dipping

  • Graham crackers
  • Animal crackers
  • Gluten-Free Cookies (I love the gluten-free Simple Mills Sweet Thins)
  • Fresh fruit like apple slices or strawberries
  • Sliced cucumber or celery for a low-carb option
  • Pretzels or whole grain crackers for a crunchy dipper
overhead image of 4 ingredient protein dunkaroo dip in a small bowl with rainbow sprinkles on top.
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4-Ingredient Protein Dunkaroo Dip

This 4-ingredient Protein Dunkaroo Dip is a high-protein snack that's both healthy and delicious. Made with Greek yogurt, vanilla protein powder, and rainbow sprinkles, it’s ready in minutes. Packed with protein, it's a fun, nostalgic dip you'll love!
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 3 servings

Equipment

  • 1 small bowl

Ingredients

  • 1 cup Greek yogurt
  • 1/2 cup vanilla protein powder
  • 1/2 teaspoon almond extract
  • 1/4 cup rainbow sprinkles

Instructions

  • Add all ingredients to a bowl and mix together until smooth.

Nutrition

Serving: 1serving | Calories: 145kcal | Carbohydrates: 13g | Protein: 20g | Fat: 2g | Sugar: 9g
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30 Minutes or Less

Cottage Cheese Cookie Dough

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overhead image of cottage cheese cookie dough in a small dish.

Honestly, before this recipe – I did NOT like cottage cheese. And trust me, I really wanted to love it. It’s a great source of protein, nutrients, calcium, etc. but I just could not see past the texture. Which is why in the first step of this healthy cottage cheese cookie dough recipe we blend the cottage cheese with maple syrup until it’s completely smooth. What you’re left with is a silky smooth, ultra creamy, high-protein cookie dough that tastes nothing like cottage cheese! All that to say, if you’re like me and convinced you don’t like cottage cheese… you might want to give this recipe a try, I’m sure it’ll change your mind. 😉

And for more cookie dough recipes, you have to try my 4-Ingredient Healthy Cookie Dough Bark, Cookie Dough Protein Balls, and Cookie Dough Frozen Yogurt Bites next!

Why You’ll Love This Recipe

  • High-Protein & Satisfying: Packed with protein from cottage cheese and protein powder, this treat keeps you full and energized.​
  • Quick & Easy: No baking required – just blend, mix, and enjoy!​
  • Wholesome Ingredients: Made with simple, nutritious ingredients for a healthier treat.​
overhead image of chocolate chip cottage cheese cookie dough in a dish with a spoon.

What Makes This Cottage Cheese Cookie Dough Healthy?

This recipe is a healthier alternative to traditional cookie dough, thanks to its high protein content and use of natural sweeteners. Cottage cheese provides a creamy texture and a good source of protein, while maple syrup offers a natural sweetness without refined sugars. Almond flour adds healthy fats and fiber, making this treat both delicious and nourishing.​

Recipe Substitutions

  • Almond Flour: Swap with oat flour or coconut flour for a nut-free or different flavor profile.​
  • Maple Syrup: Use honey or agave nectar as alternative natural sweeteners.​
  • Chocolate Chips: Replace with cacao nibs or dairy-free chocolate chips to suit your dietary needs!​
cottage cheese cookie dough in a small cup with a spoon.

Adjust This Recipe to Your Dietary Needs

  • Nut-Free: Use oat flour instead of almond flour and ensure chocolate chips are nut-free.​
  • Dairy-Free: Opt for a plant-based yogurt instead of cottage cheese and use dairy-free chocolate chips.​
  • Keto-Friendly: Use sugar-free maple syrup alternatives and low-carb chocolate chips, and consider coconut flour as a low-carb flour option!
overhead image of cottage cheese cookie dough in a small dish.
5 from 3 votes

5-Ingredient Cottage Cheese Cookie Dough

This cottage cheese cookie dough recipe is a high-protein, no-bake treat made with just six wholesome ingredients! Blending cottage cheese with maple syrup and vanilla creates a creamy base, which is then combined with almond flour, vanilla protein powder, and chocolate chips for a delicious, edible cookie dough. It's an easy, healthy snack that's perfect for satisfying your sweet tooth while keeping your health on track!
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings

Equipment

  • 1 small bowl

Ingredients

  • 1 cup cottage cheese
  • 1/4 cup maple syrup or honey
  • 1 teaspoon vanilla extract optional
  • 1 cup almond flour
  • 1 scoop vanilla protein powder
  • 1/2 cup chocolate chips

Instructions

  • Add the cottage cheese, maple syrup, and vanilla extract to a blender or food processor and blend until completely smooth.
  • Transfer the cottage cheese mixture to a bowl and mix in the almond flour and vanilla protein powder, then fold in the chocolate chips.
  • Serve immediately or store in an airtight container in the fridge for up to 5 days.

Nutrition

Serving: 1serving | Calories: 260kcal | Carbohydrates: 22g | Protein: 12.5g | Fat: 15g | Sugar: 14g
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30 Minutes or Less

Healthy Strawberry Peanut Butter Cups

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a healthy strawberry peanut butter cup with a bite taken out.

I went on a sort of healthier candy spree last fall with my healthy snickers recipe, 4 ingredient date caramels, and healthy homemade butterfingers. All of which are delicious, but I was missing one of the most popular (and one of my personal faves) candies – peanut butter cups! And honestly, had I known making your own homemade healthy peanut butter cups was this easy, I’d have been making them for yearssss. Just chocolate (I used dark, but use whatever you prefer!), peanut butter, almond flour, coconut oil, and just a touch of maple syrup is all you’ll need for this super easy and no-bake dessert recipe!

healthy strawberry peanut butter cups on a sheet of parchment paper.

Why You’ll Love These Healthy Strawberry Peanut Butter Cups

  • Made with just 5 wholesome ingredients, these peanut butter cups are easy, no-bake, and naturally gluten-free and dairy-free.
  • The creamy peanut butter filling paired with rich dark chocolate and a touch of strawberry makes them a perfectly indulgent yet nourishing treat.
  • Customizable to suit your dietary needs – refined sugar-free, nut-free, or vegan – without compromising flavor.

What Makes This Recipe Healthy?

Unlike traditional peanut butter cups loaded with refined sugars and additives, this recipe uses natural sweeteners like maple syrup or honey. The inclusion of almond flour adds a dose of healthy fats and fiber, while the use of dark chocolate chips provides antioxidants. By choosing unsweetened peanut butter, you control the sweetness and ensure a treat that’s both delicious and nourishing!

close up image of a healthy strawberry peanut butter cup with a bite taken out.

Can I Use a Different Sweetener?

Absolutely! If you prefer a different natural sweetener, options like agave nectar or coconut sugar work well in this recipe. Keep in mind that the sweetness level may vary, so adjust to taste. For a sugar-free version, consider using a monk fruit sweetener or stevia, but be sure to check the conversion rates as they differ from traditional sweeteners.​

Adjust This Recipe to Your Dietary Needs

  • Make it Nut-Free: Replace peanut butter with sunflower seed butter and almond flour with oat flour to eliminate nuts while maintaining texture and flavor.​
  • Make it Dairy-Free: Use dairy-free chocolate chips to ensure the entire recipe remains free from dairy products.​
  • Make it Refined Sugar-Free: Opt for dark chocolate chips sweetened with coconut sugar or stevia, and use maple syrup or honey as your sweetener of choice.​
a healthy strawberry peanut butter cup with a bite taken out.
5 from 1 vote

Healthy Strawberry Peanut Butter Cups

These healthy strawberry peanut butter cups are a delicious, no-bake treat made with just 5 simple ingredients. Naturally gluten-free and dairy-free, they’re perfect for a quick snack or a better-for-you dessert. Easy to customize and bursting with sweet, chocolatey flavor, they’re the ultimate healthy twist on a classic favorite.
Print Pin Rate
Prep Time: 10 minutes
Chill Time: 18 minutes
Total Time: 28 minutes
Servings: 16 servings

Equipment

  • 2 small bowls
  • 1 mini muffin pan

Ingredients

For the chocolate layer:

  • 1 cup chocolate chips
  • 1 tablespoon coconut oil

For the peanut butter filling:

  • 1/2 cup peanut butter unsweetened
  • 2-3 tablespoons almond flour or 1-2 tablespoons coconut flour
  • 2 tablespoons maple syrup or honey

Instructions

  • Line a mini muffin pan with mini liners.
  • Melt together the chocolate chips and coconut oil in either the microwave or over a double boiler until completely melted and smooth.
  • Once the chocolate is melted, pour about 1 teaspoon of melted chocolate into the bottom of each liner and use a spoon to spread the chocolate around to cover the entire bottom of the liner. Once all liners are lined with chocolate, transfer your muffin pan to the freezer to set and set the remaining melted chocolate aside.
  • While the chocolate sets, add all peanut butter filling ingredients to a bowl and stir together until smooth, slightly thick, and combined.
  • Spoon about 1 teaspoon of the peanut butter filling mixture into the palm of your hands and roll it into a ball, then flatten it slightly to form a disk. Remove the muffin tin from the freezer and place one disk on top of each cup lined with chocolate. Repeat this process until all cups have been filled with peanut butter.
  • Pour 1-2 teaspoons of melted chocolate over each peanut butter cup, making sure you completely cover the peanut butter inside.Once all peanut butter cups are filled with chocolate, transfer the pan back into the freezer for 10-15 minutes or until the chocolate is completely set.Remove the strawberry peanut butter cups from the freezer, transfer to an airtight container and store in the fridge or enjoy right away!

Nutrition

Serving: 1serving | Calories: 120kcal | Carbohydrates: 9g | Protein: 3g | Fat: 8g | Sugar: 6g
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30 Minutes or Less

Smashed Dates with Peanut Butter and Chocolate

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hand holding a smashed date with peanut butter, chocolate, and flaky salt.

I. LOVE. DATES. They’re just one of those snack cabinet staples I can’t live without. I love turning them into 4-ingredient date caramels, healthy snickers, cookie dough date bites, or even enjoying them completely on their own. I’m always on the hunt though for creative ways to dress up my dates, and I just knew these smashed dates would be delicious! There’s just something about getting that perfect ratio of date to peanut butter to chocolate in this smashed dates recipe that makes these – dare I say… the best dates ever?! You also can’t beat that they’re just 3 ingredients and entirely no bake!

Why You’ll Love This Recipe

  • Quick and Easy: This recipe takes just 10 minutes of prep and uses only 3 ingredients!
  • Wholesome and Nutritious: Packed with natural sweetness, protein, and healthy fats, these dates are as nutritious as they are delicious.
  • Diet-Friendly: Naturally vegan, dairy-free, and refined sugar-free, making it suitable for various dietary preferences.
overhead image of smashed dates with peanut butter and chocolate on a baking sheet.

What You’ll Need to Make Smashed Dates

  • Medjool Dates: These plump and naturally sweet fruits are the star of the recipe, offering a chewy texture and caramel-like flavor.
  • Unsweetened Peanut Butter: Adds creaminess and a protein-packed, nutty richness to complement the sweetness of the dates. Substitute with almond or sunflower seed butter for based on your needs/preferences.
  • Melted Chocolate Chips: Dark or semi-sweet chocolate works best for a rich topping. Opt for dairy-free or refined sugar-free chocolate if needed, I love these Hu Kitchen chocolate gems!

How to Make Smashed Dates

  1. Prep the Dates: Slice each medjool date lengthwise to remove the pit, then lay them flat on a parchment-lined baking sheet.
  2. Smash and Fill: Use the bottom of a glass or your hand to flatten each date. Spread a generous layer of peanut butter over each one.
  3. Drizzle with Chocolate: Melt your chocolate chips, drizzle over the dates, and transfer them to the fridge or freezer until the chocolate hardens.
  4. Enjoy: Sprinkle with flaky salt, serve, and enjoy!
a bite taken out of a smashed date with peanut butter and chocolate.

Topping Options

  • Flaky Salt: A must for balancing the sweetness and enhancing flavors.
  • Chopped Nuts: Add a crunchy texture by sprinkling crushed peanuts, almonds, or pistachios on top.
  • Coconut Flakes: For a tropical twist, sprinkle unsweetened coconut flakes over the chocolate.

Sam’s Recipe Tips

  • Pit Removal Hack: Use a small knife or your fingers to easily remove the pit from the dates.
  • Smashing Technique: If your dates stick to the glass, lightly grease the bottom with a bit of oil or butter.
  • Storage: Store smashed dates in an airtight container in the fridge for up to 1 week or in the freezer for 3 months!
hand holding a smashed date with peanut butter, chocolate, and flaky salt.
5 from 1 vote

Smashed Dates with Peanut Butter and Chocolate

These smashed peanut butter and chocolate dates require just three ingredients and minimal effort! With naturally sweet medjool dates, creamy peanut butter, and rich melted chocolate, this recipe is vegan, dairy-free, and refined sugar-free, making it perfect for everyone. A sprinkle of flaky salt ties it all together, creating the ultimate indulgent yet wholesome snack or dessert!
Print Pin Rate
Prep Time: 5 minutes
Chill Time: 30 minutes
Total Time: 35 minutes
Servings: 10 servings

Equipment

  • baking sheet

Ingredients

  • 10 medjool dates
  • 1/4 cup unsweetened peanut butter or any nut/seed butter
  • 1/2 cup melted chocolate chips

Instructions

  • Open up each date, remove the pit, then lay it flat on a baking sheet lined with parchment paper.
  • Press down on each date to smash it until it’s as thin as you’d like. Then, spread some peanut butter on top of each smashed date.
  • Drizzle melted chocolate over each date, then transfer the dates to the fridge or freezer until the chocolate has hardened. Top with flaky salt and enjoy!

Nutrition

Serving: 1serving | Calories: 150kcal | Carbohydrates: 25g | Protein: 2.5g | Fat: 6g | Sugar: 20g
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