Keto Salted Chocolate Caramel Cups – Rich, Simple, and Low-Carb
Love the idea of a gooey caramel center wrapped in smooth chocolate, but don’t want the sugar crash? These Keto Salted Chocolate Caramel Cups give you that classic sweet-salty bite without the carbs. They’re easy to make, look impressive, and satisfy dessert cravings with clean, simple ingredients.
The caramel is silky and buttery, the chocolate melts in your mouth, and that sprinkle of flaky salt brings it all together. Make a batch once, and you’ll keep them in your freezer for when the mood strikes.
Ingredients
Method
- Line your tin: Place mini muffin liners in a mini muffin pan. If you only have a standard muffin pan, use fewer liners and make larger cups.
- Melt the chocolate: In a heatproof bowl, add chocolate and coconut oil. Microwave in 20–30 second bursts, stirring between each, until smooth. You can also use a double boiler.
- Add vanilla (optional): Stir in vanilla for a softer, rounder chocolate flavor.
- Make the base layer: Spoon about 1 to 1.5 teaspoons of melted chocolate into each liner. Tilt the pan or use the back of a spoon to push some chocolate slightly up the sides to create a shell.
- Chill the base: Place the pan in the freezer for 10 minutes to set.
- Start the caramel: In a small saucepan over medium heat, melt the butter. Add the sweetener and cook, stirring, until dissolved and lightly golden. With allulose, you’ll see a smooth syrup; with erythritol, it may look slightly grainy—keep stirring.
- Finish the caramel: Lower the heat. Slowly whisk in the heavy cream (it may bubble). Add vanilla and a pinch of salt. Simmer 2–4 minutes, stirring, until the caramel thickens slightly and coats a spoon. For extra thickness, whisk in a tiny pinch of xanthan gum at the end. Remove from heat and let it cool 5–10 minutes; it will thicken more as it cools.
- Fill with caramel: Add about 1 to 1.5 teaspoons of caramel to each chocolate base. Don’t let it touch the liner edges—leave space for the top chocolate to seal.
- Top with chocolate: Spoon enough melted chocolate over each to fully cover the caramel. Gently tap the pan on the counter to smooth the tops and remove air bubbles.
- Salt and set: Sprinkle with flaky sea salt. Chill in the fridge for 45–60 minutes, or freezer for 20–25 minutes, until firm.
- Serve: Peel away the liners and enjoy. For the best texture, let them sit at room temperature for 5 minutes if stored in the freezer.
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What Makes This Special
- Keto-friendly ingredients: No sugar syrups or corn syrup—just low-carb sweeteners and real fats.
- That caramel bite: A smooth, creamy “caramel” made with butter, cream, and allulose or erythritol for a classic texture and taste.
- Simple method: Minimal steps, no candy thermometer, and no fuss. A muffin tin and liners are all you need.
- Customizable: Adjust sweetness, add nuts, or change the chocolate to suit your taste.
- Meal-prep friendly: They store well and taste even better chilled.
Shopping List
- For the chocolate shell:
- 8 oz (225 g) sugar-free dark chocolate chips or a chopped bar (70–85% cacao, sweetened with stevia or erythritol)
- 2 tbsp coconut oil or cocoa butter
- 1 tsp vanilla extract (optional)
- For the keto caramel:
- 6 tbsp unsalted butter
- 1/2 cup allulose (best for smooth caramel) or 1/3 cup powdered erythritol/monk fruit blend
- 1/2 cup heavy cream (room temperature)
- 1/2 tsp vanilla extract
- Pinch of xanthan gum (optional, for thicker caramel)
- Pinch of fine sea salt
- To finish:
- Flaky sea salt for topping
- Paper or silicone mini muffin liners (12–16)
How to Make It
- Line your tin: Place mini muffin liners in a mini muffin pan.
If you only have a standard muffin pan, use fewer liners and make larger cups.
- Melt the chocolate: In a heatproof bowl, add chocolate and coconut oil. Microwave in 20–30 second bursts, stirring between each, until smooth. You can also use a double boiler.
- Add vanilla (optional): Stir in vanilla for a softer, rounder chocolate flavor.
- Make the base layer: Spoon about 1 to 1.5 teaspoons of melted chocolate into each liner.
Tilt the pan or use the back of a spoon to push some chocolate slightly up the sides to create a shell.
- Chill the base: Place the pan in the freezer for 10 minutes to set.
- Start the caramel: In a small saucepan over medium heat, melt the butter. Add the sweetener and cook, stirring, until dissolved and lightly golden. With allulose, you’ll see a smooth syrup; with erythritol, it may look slightly grainy—keep stirring.
- Finish the caramel: Lower the heat.
Slowly whisk in the heavy cream (it may bubble). Add vanilla and a pinch of salt. Simmer 2–4 minutes, stirring, until the caramel thickens slightly and coats a spoon.
For extra thickness, whisk in a tiny pinch of xanthan gum at the end. Remove from heat and let it cool 5–10 minutes; it will thicken more as it cools.
- Fill with caramel: Add about 1 to 1.5 teaspoons of caramel to each chocolate base. Don’t let it touch the liner edges—leave space for the top chocolate to seal.
- Top with chocolate: Spoon enough melted chocolate over each to fully cover the caramel.
Gently tap the pan on the counter to smooth the tops and remove air bubbles.
- Salt and set: Sprinkle with flaky sea salt. Chill in the fridge for 45–60 minutes, or freezer for 20–25 minutes, until firm.
- Serve: Peel away the liners and enjoy. For the best texture, let them sit at room temperature for 5 minutes if stored in the freezer.
How to Store
- Refrigerator: Store in an airtight container for up to 10 days.
- Freezer: Freeze for up to 2 months.
Separate layers with parchment to prevent sticking.
- Best serving temp: Slightly chilled to keep the caramel set but still soft.
Health Benefits
- Lower carb load: Using sugar-free chocolate and keto sweeteners keeps net carbs low, helping you stay in ketosis.
- Stable energy: Fat from butter and cream helps with satiety and reduces the blood sugar spikes common with traditional candy.
- Dark chocolate perks: Quality dark chocolate provides antioxidants and a rich cocoa flavor with fewer carbs per serving.
- Customizable sweetness: Control the amount and type of sweetener to fit your goals and taste.
What Not to Do
- Don’t overheat the chocolate: Scorched chocolate turns grainy and won’t set smoothly. Use low heat and stir often.
- Don’t skip cooling the caramel: Hot caramel melts the chocolate base and can cause leaks.
- Don’t use granulated sweetener in the caramel without dissolving: It should be fully melted to avoid a gritty texture.
- Don’t forget a proper seal: Make sure the top chocolate fully covers the caramel to prevent oozing.
- Don’t rely on table salt for topping: Flaky salt gives the right pop without overwhelming the sweetness.
Alternatives
- Dairy-free: Use coconut cream instead of heavy cream and vegan butter or coconut oil for the caramel. Expect a slight coconut note.
- Nutty crunch: Add a layer of chopped roasted pecans or almonds on the base before adding caramel.
- Peanut butter twist: Mix 1–2 tablespoons of natural peanut butter into the caramel for a salted peanut “caramel” vibe.
- Flavor boosters: Add a pinch of espresso powder to the chocolate, or a few drops of caramel or maple extract to the caramel (sugar-free, of course).
- Different sweeteners: Allulose gives the smoothest caramel.
Erythritol blends can work but may crystallize slightly when cold. A small amount of glycerin or a touch of xanthan gum can help with texture.
FAQ
Are these truly keto?
Yes. When made with sugar-free chocolate and low-carb sweeteners like allulose or erythritol, the net carbs are low.
Always check your chocolate label, as carb counts vary by brand.
What sweetener is best for the caramel?
Allulose is the most reliable for smooth, syrupy caramel because it dissolves completely and doesn’t recrystallize easily. Powdered erythritol/monk fruit blends also work but may firm up more in the fridge.
Can I make these without a muffin tin?
You can. Use silicone candy molds or place paper liners on a small tray and fill carefully.
The tin just helps keep the shape neat.
Why did my caramel turn grainy?
It likely crystallized from undissolved sweetener or rapid temperature changes. Keep the heat moderate, stir until fully dissolved, and let it cool before assembling. Allulose reduces this risk.
How many carbs per cup?
It varies by chocolate and sweetener.
As a rough estimate, using sugar-free dark chocolate and allulose, you’re looking at about 1–2 net carbs per mini cup. Check your specific ingredients for accuracy.
Can I use milk chocolate?
If it’s sugar-free and low-carb, yes. Dark or extra-dark chocolate typically has fewer carbs and a deeper flavor that balances the caramel well.
Do they melt at room temperature?
They soften, especially in warm kitchens, because of the coconut oil and caramel.
Keep them chilled for the best bite and clean edges.
Can I double the recipe?
Absolutely. Melt chocolate in batches to avoid overheating and keep the caramel warm on low heat if you need extra time to assemble.
Final Thoughts
Keto Salted Chocolate Caramel Cups are a simple way to enjoy a classic candy experience without the sugar. The recipe is flexible, forgiving, and beginner-friendly, and the results feel like a treat you’d buy at a fancy shop.
Keep a stash in your fridge or freezer, and you’ll always have a sweet, satisfying bite on hand. Once you’ve nailed the base version, play with flavors and textures to make it your own.
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