Salted Caramel Date Cups

5 from 5 votes
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Made with just 4 ingredients, these salted caramel date cups are a nutritious swap for chocolates!

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En stabel sjokoladeplater med en bit tatt ut av dem.

Ditch the store-bought candy and make your own salted caramel date cups with Medjool dates, chocolate chips, coconut oil, and sea salt!

Date caramel is such a fun swap for refined-sugar-packed caramel; you only need one ingredient – dates! Process them in your food processor to make date paste, then roll them into little balls. Cover them with melted chocolate and freeze.

What is in salted caramel date cups?

These date cups are made with 4 simple ingredients. The star? Medjool dates! Make sure you use soft dates to easily form a paste in the food processor. You’ll also need semi-sweet chocolate chips, a little coconut oil, and sea salt for topping.

En foodprosessor fylt med en blanding av krydder.

Substitues & Variations

Chocolate: instead of semi-sweet chocolate chips, you can use dark chocolate or even dairy free chocolate.

Big cups: don’t have a mini muffin tin? Use a regular-sized one instead.

En skje drysser sjokolade over cupcakes i en muffinsform.

Example Title Text

Can you make these vegan?

To make these salted date caramel cups vegan, make sure to use dairy-free chocolate chips.

What if my dates are too hard?

To soften your dates, add water to your food processor by the 1/4 teaspoon until malleable

Sjokolade cupcakes i en muffinsform.


We recommend storing these in your freezer in a freezer-safe, gallon-size bag. They will last up to 3 months.

En stabel med sjokoladepeanøttsmørkopper på et skjærebrett.
5 from 5 votes

Salted Caramel Date Cups

Salted caramel date cups are the perfect dessert pick-me-up made with just 4 ingredients!
Prep: 2 hours
Cook: 0 minutes
Total: 2 hours
Servings: 24
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  • 3 cups semi-sweet chocolate chips, dark chocolate works, to
  • 1 tablespoon coconut oil
  • 10 large Medjool dates fresh, pitted (the squishier the better!)*
  • 1 tablespoon flakey Himalayan sea salt


  • Line a mini cupcake pan with cupcake liners. Set aside.
    En muffinsform med en del cupcakes i.
  • Prepare the date caramel by placing dates in a high-speed food processor. Process on high for about a 2 minutes, stopping to scrape the sides a few times. If you are having problems getting the dates to form a paste, add water by the 1/4 teaspoon.
    En foodprosessor fylt med en blanding av krydder.
  • Using a 1/2 teaspoon, scoop out date caramel into your hand and roll into balls. You’ll want to make 24 and will most likely have some leftover date caramel. Try to wet your hands first so that it’s easier to roll into balls. Set aside.
    En tallerken full av tørkede nøtter på et hvitt bord.
  • Next, melt the chocolate. Add the chocolate and the coconut oil to a microwavable bowl. Microwave on high for 20 second intervals and stir after every interval. Repeat until the chocolate is melted and glossy.
  • Add 1 teaspoon of chocolate to the bottom of each muffin cup. Put a ball of date caramel on top and cover that with 1-1.5 teaspoons of melted chocolate.
    En skje drysser sjokolade over cupcakes i en muffinsform.
  • Sprinkle with Himalayan sea salt and then place in the freezer for at least 30 minutes before serving.
    Sjokolade cupcakes i en muffinsform.

Tips & Notes

  • Dates*: if your dates aren’t soft/squishy, you may need to add a teaspoon of water to the food processor.
  • Feel free to substitute semi-sweet chocolate with any other type of chocolate.
  • Store in the freezer for u to 3 months.

Watch It


Calories: 163 kcal, Carbohydrates: 19 g, Protein: 2 g, Fat: 9 g, Fiber: 2 g, Sugar: 15 g

Nutrition information is automatically calculated, so should only be used as an approximation.

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About Lee Funke

Lee is the founder of Fit Foodie Finds and based in Minneapolis, MN. She started this website in 2010 as a way to share her love for real food and wellness. The internet has changed so much since then and so has Fit Foodie Finds. Today we're a female-run recipe website publishing hundreds of tried and true recipes developed and tested by our team.

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May 29, 2021 8:43 pm
Recipe Rating :

5 stars
It looks very delicious!!!!! I have to taste it!

November 9, 2017 8:12 pm

These look unbelievable! Can’t wait to try these!

October 6, 2016 4:24 pm
Recipe Rating :

5 stars
Made these this morning and ate one after lunch. All can say is WOW!!

November 13, 2015 2:21 pm

Oh my too bad I am married or I would marry these!! And coscto is ALWAYS crazy bit where else can you buy enough ingredients for balls.

November 13, 2015 9:44 am

These look delicious. I have to make some healthy candy for my after-lunch sweeth tooth cry, These are perfect. But I have sometimes dificulties finding moist dates, would dry prunes work (obviously there would be a prune flavour, but that I don’t mind)?

November 16, 2015 9:33 am
Reply to  Kristina

Hi Kristina, just put your dried up adtes in warm or even hot water and let them soak for a few hours (I even forgot about them and let them soak for a day or so) and they were incredibly moist and soft, so you can make juicy dtaes from dried up ones really easily 🙂

November 16, 2015 10:05 am

Hi Stella, thank you so much for the hint! It makes so much sense to soak them, but I never thought about it.

November 13, 2015 9:38 am

These look so good! I love how you can just put in a little ball/blob! SO much easier than some recipes!

November 13, 2015 9:11 am

This recipe, I need it. Every day. That’s it… We’re being sister wives. The hubs will be thrilled.

November 13, 2015 6:54 am

These look SO good! You can’t go wrong with salted caramel!

November 13, 2015 5:05 am
Recipe Rating :

5 stars
I loved caramel until I learned how unhealthy it is 🙁 So glad to have found a healthy (and still delicious) alternative to it! I can’t wait to amke these cups, they sound awesomely delicious! And I love how easy they are with only 4 ingredients! Woohoo! Thanks Lee for the terrific recipe! 😀