the most amazing caramel cups (keto)

Out of all of the desserts I have made, these amazing caramel cups (keto) may be my absolute fave (and I’ve made a LOT of desserts).

Seriously, you guys have got to try these!
The caramel flavor is to die for. It has a rich, buttery-sweet taste and is sandwiched between decadent dark chocolate. Then topped with flaky sea salt – GAME OVER!

I often talk about the foods I can keep around the house so I don’t lose control (no highly processed refined sugar/flour). Even though these don’t include sugar, they are very TEMPTING! Fortunately when I make them, they don’t last long!

These are fantastic for special treats or gatherings!

let’s talk caramel

The caramel makes about a cup and you only need about 4 tablespoons for this recipe. Store the extra in the fridge and you can use it with granola, ice cream, apples, smoothies or in your coffee!

First, you need to brown the butter – this step provides the most luscious caramel flavor EVA!

pouring caramel on cups

how to brown butter

Place the butter in a sauce pan and cook on low-medium heat, stirring occasionally. You’ll notice it will start to foam at the top and little brown bits will collect along the bottom (TIP: use a pan with a lighter bottom to easily see the brown bits).

These brown bits create a deep caramel flavor. Once you’ve achieved these bits and the butter is brown, it’s finished (careful not to burn it!). It takes about 5 minutes.

Next, add the coconut cream and sweetener, stir to combine, then add the molasses. Simmer untouched (no stirring necessary for 15 minutes).

After the 15 minutes, stir and if it has separated and doesn’t seem to be combining, add a tablespoon of hot water and stir. That should combine it nicely so it’s a smooth consistency.

As the caramel cools, it will thicken. You will want a thicker consistency because it’s easier to place in the cups. Plus, when a person bites into a cup, caramel won’t pour down their shirt.

If the caramel doesn’t harden like you want, add a tablespoon of melted coconut oil to it, stir and then stick back in the fridge for about 20 minutes.

caramel cups in box

tips for making the caramel cups

You can use a silicon muffin mold, cupcake wrappers or silicon cupcake wrappers (I just started using these and they’re great!).

2 caramel cups

Melt the chocolate chips and coconut oil in 30 second intervals (normally takes 2 intervals for me).

I use coconut oil because it thins the chocolate out so it’s easier to work with. This is optional so feel free to omit and simply melt the chocolate. TIP: If you don’t like the taste of coconut, use REFINED coconut oil.

Once the chocolate and oil has melted, use a tablespoon to spoon chocolate into each of the cups so bottom is covered. Next, take a pastry brush and brush chocolate up the sides slightly (maybe 1/8-1/4 inch).

Once you’re finished doing all of the cups, place them in the freezer to harden. After 10 minutes, they should be hard. Take it out and, using a teaspoon, spoon the caramel in each cup. Smooth out the caramel with a spoon. Pour the remaining chocolate over top (it should still be spreadable but if not, microwave for 20 seconds).

If you like, sprinkle the cups with sea salt flakes. Place cups in the refrigerator to harden.

I keep the cups in the fridge or freezer until ready to serve.

There you go—a delicious, crowd-pleasing dessert!

caramel cups on parchment paper

related recipes

Recipe inspired by gnom-gnom’s keto caramel sauce.

inside of caramel cup

the most amazing caramel cups

  • Author: Karen
  • Prep Time: 30 mins
  • Cook Time: 15 mins
  • Total Time: 45 mins
  • Yield: 12 cups 1x


These caramel cups have buttery, rich caramel sandwiched between decadent dark chocolate and topped with flaky sea salt! They are the PERFECT healthy treat – no carbs or sugar! Keto-approved.



For the caramel

  • 1/4 cup butter salted or unsalted*
  • 1/41/2 cup allulose or xylitol (I used 1/4 cup xylitol)
  • 1/2 cup coconut cream**
  • 1/4 teaspoon kosher salt to taste (may not need if you use salted butter)
  • 1 teaspoon blackstrap molasses (optional)

For the cups

  • 4 tablespoons caramel (above)
  • 9 ounces dark chocolate chips (I used Lily’s)
  • 2 tablespoons coconut oil (use refined if you don’t want it to taste like coconut)***
  • flaky sea salt to garnish (optional)


For the caramel

  • Add the butter to a small saucepan over medium/low heat and simmer, stirring every so often, until fully browned for about 5 minutes
  • Add in the sweetener, coconut cream and salt (lower the amount if using salted butter), stirring until fully combined. Add in the molasses (optional), and stir briefly until just combined.
  • Simmer over very low heat for 15 minutes – don’t stir. After 15 minutes, stir. See note below if it has split.
  • Once it’s finished, pour the caramel into a jar or Tupperware. You will only need a little bit for the cups. Allow it to cool completely, and then refrigerate. The caramel will thicken up in the fridge (which is great for the cups). If you want to use the remainder on with something else, bring it back to room temperature or heat it up with a little more liquid (almond milk works!) to thin it out a bit.

For the cups

  • Use a silicon muffin pan or a metal pan with cupcake liners.
  • Microwave the chocolate chips and coconut oil in 30 second intervals until smooth (typically takes 2 intervals).
  • Once melted, tablespoon chocolate into each of the cups so bottom is covered. Take a pastry brush and brush chocolate  up the sides slightly (maybe 1/8-1/4 inch). Once you’re finished with the tray, place it in the freezer to harden (about 10 minutes).
  • Spoon caramel with a teaspoon in the chocolate cups. You will use approx. 4 tablespoons of the 1-cup produced using the caramel recipe.
  • Spoon the remainder of the chocolate over the caramel (it should still be warm and spreadable – if not, microwave for 10-20 seconds). Cover the caramel completely.
  • Add flaky sea salt to the cups if you like.
  • Stick the pan in the fridge to harden. Once they’re hardened you can pop them out of silicon pan or the cupcake liners.
  • Store them in the fridge (or freezer) to keep the chocolate and caramel more solidified.
  • Enjoy!!


  • *Use grass-fed butter if possible, it tastes better and has more nutrients.
  • **You can substitute full-fat coconut milk for coconut cream. I like the cream because it’s a tad thicker.
  • ***I add coconut oil to the chocolate because it makes it easier to work with. Omit if you like. If you don’t want the taste of coconut, use REFINED coconut oil.
  • If the caramel splits because the temperature was too high, you’ll probably be able to save it. Remove it from the heat, allow the mixture to cool down for about 5 minutes, bring it back on the stovetop over low heat, and gently whisk in a tablespoon of boiling water until it comes back together (should happen almost instantly).
  • Nutrition facts based on using Lily’s dark chocolate chips

Keywords: caramel cups, chocolate caramel cups, caramel sauce, chocolate cups

caramel cups in gift box

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