Published: Apr 4, 2024 by Carolyn

Keto Carmelitas

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These Keto Carmelitas are going to blow your mind. Heavenly low carb crumb bars filled with sugar-free caramel and chocolate. Hard to believe this grain-free treat isn’t made with oats!

The first time I ever tried Carmelitas, I think swooned and fainted away. I was so overcome by the delicious, oat-y, caramel-y, chocolate-y crumbliness in my mouth, all other senses faded away. I was utterly transported.

Well good news! These Keto Carmelitas are just as swoon-worthy as the classic. I love them, I worship them, I adore them. And I think you will too!

And if you love dessert bars filled with gooey deliciousness, be sure to check out my Peach Cobbler Bars and my Keto Fudge Crumb Bars.

Close up shot of Sugar Free Keto Carmelitas on a white plate with chocolate chips strewn around.

Why this recipe is so awesome

If you’ve never had a carmelita, let me tell you a little bit about them.

Conventional carmelitas are made with a crumbly oat and brown sugar crust, and are filled with caramel sauce and chocolate chips, with a top layer of the same crust. Can you see why I fell so hard and fast in love with them?

Oats are lovely but they are not lovely for me. And presumably not for you either, since you are reading a low carb, grain-free food blog. So how do you make carmelitas without oats?

Well, friends, I have come up with the best keto replacement for oats. It’s a trick I use in many recipes, including my Keto Oatmeal Cookies. And it results in the perfect texture with no grains and no added sugars!

Reader Reviews

“I have so many favorites from your website and your baking book. But these have risen to the top of my favorites short list! Can’t believe how easy it was to make the caramel and put together the bars. So good! Thank you for sharing your talent with those of us who are trying to live a sugar-free life. ????” – Kathya Singh

“Oh. My. Goodness! This is my new number one favorite recipe. I told my husband they’re horrible so he won’t touch them 🙂 Mine… They’re all mine!” – Sheryl C.

“Thank you! Thank you! Thank you for this recipe ! They are devine. Every bite is a mouthful of joy.” – Frieda

Ingredients you need

Top down image of ingredients needed for Keto Carmelitas.

Flaked unsweetened coconut and sliced almonds: I chop these roughly in the food processor just enough so that they resembled oats in size. This creates an oatmeal-like texture for these keto Carmelitas.
Nut flours: I use a combination of almond flour and coconut flour to create a crumbly crust, along with the coconut and sliced almonds.
Sweetener: I recommend an erythritol-based sweetener for the crust to give it the right texture. I used Swerve, which does contain a little allulose, but not enough to affect the results. You can also use my homemade brown sugar substitute.
Sugar-Free Caramel Sauce: You will need to make the sugar free caramel sauce prior to making these bars. Just be sure to leave out the additional water in the recipe.
Sugar Free Chocolate Chips: I used Lily’s chocolate chips, but you can use any other low carb chocolate.
Baking staples: Butter, baking soda, and salt

Step-by-step directions

A collage of 6 images showing how to make Keto Carmelitas.

1. Make the “oats”: Combine the coconut and sliced almond in a food processor. Pulse until the mixture resembles oat flakes. Transfer to a large bowl.

2. Prepare the bottom crust: Add the almond flour, sweetener, 2 tablespoons of the the coconut flour, the baking soda, and salt. Stir in the melted butter until the mixture resembles coarse crumbs. Press a little more than half firmly into the bottom of a greased 9×9 inch square pan.

3. Bake the crust: Bake 10 minutes at 325ºF, until puffed and edges are just golden brown. Remove and let cool completely.

4. Make the filling: While bottom crust is cooling, make the caramel sauce and let it cool 10 minutes or so. Then pour the caramel sauce over the crust and sprinkle with chocolate chips.

5. Add the top crust: Add the remaining tablespoon of coconut flour to the remaining crust ingredients and mix well to help make it drier and crumblier. Break it up into small crumbs. Sprinkle over the tilling and press lightly to adhere. Bake another 15 to 20 minutes, until the bars are golden brown.

6. Remove and let cool completely before cutting into squares.

A pan of keto carmelita bars in process, with caramel sauce and chocolate chips spread over the bottom crust.

Expert tips

The crust for these low carb bars is meant to be on the crumbly side, to mimic the texture of real Carmelitas and other crumb bars. The little crumbly bits are sometimes the best part. The way they fall back into the pan or onto your plate, and you lick the tips of your fingers to press into them and lift them into your mouth. Yum!

Remember when you process the almonds and coconut you do not want them to be ground to a fine powder. You want it coarse like oatmeal, but not too big where the bars fall apart.

You can bake these bars in an 8×8 pan, but you will need to bake them for a little longer since they will be thicker. Some of my readers like to double the recipe and bake it in a 9×13 pan. Yes, that are THAT good!

Top down image of Keto Caramel Crumb Bars on a wire cooling rack.

Frequently Asked Questions

How many carbs are in Carmelitas?

Conventional Carmelita bars can have upwards of 50g of carbs per serving. No, I am not kidding! Whereas this recipe for Keto Carmelitas has 7.6g of carbs and 3.3g of fiber per serving. That comes to 4.3g net carbs per bar.

How do I store keto carmelitas?

You can store the bars in an airtight container on the counter for several days. They will keep longer in the refrigerator, up to one week. These bars also freeze well for several months.

Can I make these dairy-free?

For a dairy-free version, try using a vegan butter replacement in the bars and the caramel sauce, and use coconut cream in place of the whipping cream. Use a little less of the coconut cream, because the caramel doesn’t thicken quite as well as the dairy version.

Keto Carmeltias stacked up on a wire cooling rack.

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This easy keto frappuccino is like having your own personal barista! It's deliciously creamy and sweet, and totally sugar-free. And far healthier than anything you can get at a coffee shop.

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This keto salted caramel ice cream is extra rich and creamy, and it stays soft and scoopable in your freezer. At only 1.6g carbs per serving, you can afford to indulge all summer long.

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Carmelitas

These Keto Carmelitas are going to blow your mind. Heavenly low carb crumb bars filled with sugar-free caramel and chocolate. Hard to believe this grain-free treat isn't made with oats!

4.80 from 40 votes

Print Pin Rate

Course: Dessert

Cuisine: Dessert

Keyword: carmelitas, keto carmelitas

Prep Time: 25

Cook Time: 35

Total Time: 1

Servings: servings

Calories: 228kcal

Ingredients

Crust:

1 cup flaked unsweetened coconut
¾ cup sliced almonds
1 cup almond flour
½ cup Swerve Sweetener
3 tablespoon coconut flour divided
½ teaspoon baking soda
½ teaspoon salt
½ cup butter melted

Filling:

1 Sugar-Free Caramel Sauce (leave out the additional water)
½ cup Lily’s Sugar-Free Chocolate Chips or other low carb chocolate

US Customary – Metric

Instructions

Crust

Preheat oven to 325ºF and grease a 9×9 inch square pan (can also use 8×8 but baking time will be longer).
In a food processor, combine the coconut and sliced almond. Pulse until the pieces are broken up and about the size of oats in size. Transfer to a large bowl.
Add the almond flour, sweetener, 2 tablespoon of the coconut flour, baking soda, and salt. Stir in the melted butter until mixture resembles coarse crumbs.
Press a little more than half of the mixture firmly into the bottom of prepared baking pan (it doesn’t look like it will be enough, but it is…just keep pressing it in, as thinly as you need to). Bake 10 minutes, until puffed and edges are just golden brown. Remove and let cool completely.
Add the remaining tablespoon of coconut flour to the remaining crust ingredients and mix well to help make it drier and crumblier. Break it up into small crumbs.

Filling

While the bottom crust is cooling, make the caramel sauce and let it cool 10 minutes or so. Then pour the caramel sauce over the crust and sprinkle with chocolate chips.
Sprinkle the filling with the remaining crust and press lightly to adhere. Bake another 15 to 20 minutes, until the top crust is golden brown.
Remove and let cool completely before cutting into squares.

Video

Notes

Storage Information: Store the bars in a covered container on the counter for up to 4 days, or in the fridge for up to a week. You can also freeze them for several months.

Nutrition Facts

Carmelitas

Amount Per Serving (1 bar)

Calories 228 Calories from Fat 35

% Daily Value*

Fat 3.9g6%

Cholesterol 33mg11%

Carbohydrates 7.6g3%

Fiber 3.3g13%

Protein 5.3g11%

* Percent Daily Values are based on a 2000 calorie diet.

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Comments

4.80 from 40 votes (11 ratings without comment)

Keto Carmelitas

Why this recipe is so awesome

Reader Reviews

Ingredients you need

Step-by-step directions

Expert tips

Frequently Asked Questions

More recipes you will love