These keto carmelitas are going to blow your mind. Heavenly low carb “oatmeal” 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 may have swooned and fallen to the floor. I am not exactly sure where I was, but if recollection serves me properly, I was visiting my sister in law in Bar Harbor, Maine. It’s possible that she made them herself (she’s quite a good cook and her last name is Baker, after all) or she may have picked them up at one of the local bakeries.
Usually I remember details like this very well but I do believe I was so overcome by the delicious, oat-y, caramel-y, chocolate-y crumbliness in my mouth, all other senses faded away. I was transported. I was in my own little world, savouring every morsel, every crumb, unable to think beyond the sweetness in my mouth. I was in deep. Way over my head.
What are Carmelitas?
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? I do love oats in baked goods, the way they make things so crumbly and delicious.
I miss oats, I miss them a lot. But I don’t miss them enough to actually eat them and mess with my blood sugar. 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 is it sacrilege to make carmelitas without oats? And how to get that crumbly quality, the sort that has little bits falling off as you cut them? The little crumbly bits are sometimes the best part. How 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.
Exactly how does one achieve that perfect crumble without grains?
How to Make Low Carb Carmelitas
Oh ye of little faith. I am nothing if not resourceful when it comes to low carb baking. And I have come up with the best keto replacement for oats.
There was a time when I needed shredded coconut but I only had flaked. So I popped that stuff in my food processor to chop it up more finely. I noticed an oatmeal-like texture to the item I was baking, so I filed that little tidbit away in my brain for future use.
When I decided to tackle low carb carmelitas, I used both flaked coconut and some sliced almonds. I processed them just enough so that they resembled oats in size, and added them to my crust mixture. Um, not to brag or anything but…NAILED IT! Look at that topping…doesn’t that look like oats to you?
Now all you have to do is add some butter, some almond flour, some low carb sweetener, and a little bit of coconut flour to make it even more dry and crumbly and you’ve got yourself the perfect keto “oatmeal” crust.
But you don’t stop there. Oh no. You go and make my amazing keto caramel sauce. Go on, just make it! You won’t regret it for a second. You will want to just spoon that sauce straight into your mouth. But be sure to save enough for your low carb carmelitas!
Now that you have all the pieces of the puzzle, you can put together your carmelitas. Put down a first layer of the crust and press it firmly into the pan. Then sprinkle with some sugar free chocolate chips. You could also chop up a low carb chocolate bar or even use my homemade sugar free chocolate chips. They would work perfectly here.
Pour your keto caramel sauce over that and sprinkle with the remaining oatmeal crust. And bake it until golden brown. Voila!
These are just as heavenly as the high carb carmelitas of my memory. I am so happy. SO HAPPY! Now go make them and you can do the happy dance with me.
Other Delicious Keto Bar Recipes
Low Carb Coconut Macadamia Bars
Heavenly low carb crumb bars filled with sugar-free caramel and chocolate. You'd hardly believe that this grain-free treat isn't made with oats!
- 1 cup flaked unsweetened coconut
- 3/4 cup sliced almonds
- 1 cup almond flour
- 1/2 cup Swerve Sweetener
- 3 tbsp coconut flour divided
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/2 cup butter melted
- 1 Sugar-Free Caramel Sauce cooled 10 minutes
- 1/2 cup Lily's Sugar-Free Chocolate Chips or other low carb chocolate
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Preheat oven to 325F and grease a 9x9 inch square pan (can also use 8x8 but baking time will be longer).
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In a food processor, combine coconut and sliced almond. Pulse until the pieces are broken up and about the size of oats in size. Transfer to a large bowl.
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Add the almond flour, sweetener, 2 tbsp coconut flour, baking soda, and salt. Stir in melted butter until mixture resembles coarse crumbs.
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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.
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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.
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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.
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Sprinkle filling with remaining crust and press lightly to adhere. Bake another 15 to 20 minutes, until top crust is golden brown.
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Remove and let cool completely before cutting into squares.
Serves 16. Each serving has 4.32g NET CARBS.
Food energy: 228kcal Total fat: 20.88g Calories from fat: 187 Cholesterol: 33mg Carbohydrate: 7.58g Total dietary fiber: 3.26g Protein: 3.59g Erythritol: 16.9g
Christine Reda says
Thank you! Love your recipes every single one is great! Trying this today!
Vicki says
Yum, looking forward to trying this one! You always have the BEST recipes! Thank you.
Stephanie Deal says
OH my — I’ve been traveling for business for 8 days and have been craving a GOOD low-carb dessert. I am making these tonight for sure!!! They look heavenly! Thanks!
LK Brown says
Christmas cookie at our family get togethers. Very excited to see this!
Maria H says
Carolyn….
This is my first time commenting. I’m more of a “quiet follower” but I must say that your blog and articles make me laugh every time I read them. You are so witty! The blogs are just as sweet as the recipes! 🙂
Shirley says
Exactly what Maria said!.
EmmyLou Wassink says
Sounds delicious! Giving them a whirl today. Could the THM baking blend be a sub for the coconut flour? Thanks in advance! 🙂
Susan says
These look amazing!
Carrie says
All I can say is…yummmmm!!!
Tresa says
Kepp up the good work. I love your recipes. I am on my way to the kitchen right now to make this one.?
Lori Kaumans says
Carolyn, you are seriously my hero! First Texas sheet cake, now carmelitas, my two favorites are now low carb! Thank you!!!
PS: Could you work on a fudge recipe that’s not like a ganache or cream cheese fudge? I’m a candy maker and my favorite is old-fashioned creamed fudge. I’d love a low carb version but don’t know enough about low carb ingredients to know how they will cook and cream or if that’s even possible.
Brenda says
thanks for this amazing recipe! you are such a blessing to those of us trying to stay low carb!!
John Arnolds says
Hi it sounds like this is a great recipe but I’m allergic to almonds so is there a substitute for almond and almond flour in this recipe?
Carolyn says
You can use any other nut or seed flour here.
rebecca phillips says
which one do you think would have the least compromise on flavour eg sesame flour will be too strong (great as a substitute for almond flour in pizza bases though) – maybe sunflower seed flour?
Carolyn says
Sunflower seed.
Stephanie Deal says
OK – took me a couple of days to get these made but oh my gosh – they are yummy and super easy to make!! My husband said this was his favorite low-carb dessert ever!! Thx!
Carolyn says
Score! Love the “favourite ever”!
Bobbie says
Made these yesterday. Very easy and ABSOLUTELY divine!! I too missed oatmeal deserts. I’m thinking this combination needs to find its way into a cookie. 🙂
Carolyn says
I am thinking the same thing about the cookie…
Jamie says
where is the recipe for the caramel sauce?
Carolyn says
It’s a clickable link in the recipe, just click on it and you will get to the caramel sauce.
Stacy says
I made these last week. They are absolutely heavenly! I cut them up into bars and stuck them in the freezer and I take one out every afternoon to have as my treat! Your recipes are the best!
Rita Anastasiou says
These beauties look amazing! I really must try them 🙂 I’ve heard them before,but never made them,but I feel the time has finally come!
Dawn says
I just made these and they turned out fantastic! I’m eating one now that I scooped out of the pan because they’re not set up yet. Thank you so much for all the work you do so that us low carb-ers can have yummy treats.
Janet says
I put mine into the fridge to set up…actually prefer them cold!
Melanie says
Does it have a real coconutty taste ? Would love to try this but don’t really like an overwhelming coconut taste. I really love reading all of your posts and have tried several of your recipes. Thanks !
Amy says
I must have done something wrong as mine are not bars but rather a big crumbly mess, a big crumbly delicious mess though.
Carolyn says
Sorry, really don’t know what happened. Did you use anything different than my ingredients?
Janet says
OMG!! You have done it once again! These are delicious…not knowing what a Carmelita was I made these anyway, knowing that with those delicious ingredients, how could I go wrong? To me they taste like a “Magic Cookie Bar” from the back of the can of Eagle sweetened condensed milk. Love them but love these more since I can have them on my WOE!!!! Thanks for all you do to develop these wonderful recipes that keep my daughter and me on our low carb pathway.
Nicole says
Omg!!!!!!!! I made these for myself and a friend of mine and they were ahhhhhmazing!!! Everything worked out perfectly and the consistency of the crumble reminds of date squares that I miss soooo much. These are to die for and the caramel sauce was sooo good! Thank you again Carolyn for all your hard work! I also have the s’mores in the fridge waiting to firm up.
Carolyn says
Date squares, yes! My mother used to make those. If only I could make dates low carb…
Nicole says
Yes, too bad dates aren’t low carb. Lol. These Carmelitas didn’t even last an afternoon and I’ve been asked to make them again so I’m making more this afternoon. I ran out of Lilly chocolate chips. Is there anything else I could use like a 90% cocoa bar?
Carolyn says
Yes, any chocolate would be fine here.
Susie says
I just ran out of almond flour, could I sub coconut flour and use 1/4 the amount? Thanks!
Kerry says
Does anyone have the adjusted cooking time for an 8×8 pan? I’m making a double recipe, so maybe even a 9×13?
Thanks!
Carolyn says
9×13 is a little less than double in terms of square inches so I suspect it will need a bit longer time.
Michelle Smith says
Quick question: I noticed that several of your recipes use almond flour and coconut flour. Could I replace the almond flour with an equal amount of coconut flour or is there something else you would suggest? I have 2 family members with severe nut allergies (we avoid nuts of all varieties). Thanks so much!
Carolyn says
No you absolutely can’t swap them in for each other in the same amounts. They are very different creatures. For almond flour, I would suggest actually using sunflower seed flour. https://alldayidreamaboutfood.com/2015/12/how-to-make-your-own-sunflower-seed-flour.html
Tanya Payne says
Tried these the weekend before last and they are outstanding!!
Jill says
Has anyone tried making with a sub for Swerve? Swerve hasn’t been available in my area for a couple weeks and it’s on backorder through Amazon, ugh. Would love to make these soon. Thank you!
Carolyn says
I think you could do this with plain erythritol and a little stevia.
LuAnne says
I made these today and they are yummy! I didn’t have coconut sugar for the caramel sauce so I used black strap molasses and I think that, along with the unsweetened chocolate, made them a bit more bitterness than I would prefer but still delicious. I’ll definitely be making them again but next time I’ll make sure to get some coconut sugar beforehand and maybe use 85 or 90% chocolate. They definitely satisfy my sweet tooth so thank you!
Tom says
I thought these were okay, I used the molasses option in the caramel sauce and felt it gave it a slightly bitter taste I didn’t care for. And I’m sure I did not burn it. The bars are pretty good, just not my favorite type of dessert. My partner, however, went crazy for them, says they remind him of baklava, which I can see in a way.
Frieda says
Thank you! Thank you! Thank you for this recipe ! They are devine. Every bite is a mouthful of joy.
Carolyn says
So glad you like them.!
Dudley Shumate says
These are the BEST low carb treat I have made to date. That’s saying something. I can’t wait to make again, that’s DEFINITELY saying something! I added 1 tsp of cinnamon to the crumb mixture and used walnuts/pecans v almonds. They are fabulous!
Carolyn says
So glad it worked out for you.
Dodi says
HELP! What am I doing wrong? I have baked for decades and have never had issues like this. I have tried making the caramel sauce twice. I am using erythritol – is that my problem? The first time I used the molasses and it immediately burned. The second time I used all erythritol, and it was looking OK but suddenly turned and burned. I cooked on lower than medium gas flame and stirred constantly with heat-resistant spatula. I suppose it is the sugar substitute. I thought erythritol was the same as Swerve…apparently Swerve is a mixture of erythritol and oligosaccharides . Ugh. Now I have a cooked bottom crust, Lily chocolate chips, uncooked crumbs for the top, and two batches of the burned butter and erythritol in a smelly kitchen.
Suggestions on what to do with my ingredients?
Carolyn says
Can you whip up some cream cheese with sweetener and cream and pour it over the crust? That would be tasty. Top with the other crust material and bake until the cream cheese seems mostly set. As for the burning…what pan are you using? That could be part of it. Obviously yours seems to burn more easily so definitely reduce the time next time.
Karen Ortega says
I have been trying a few of your recipes and this one is one of my favorites next to the Brownie Cheesecake. The caramel sauce so amazing that one would not know that it is low carb. I doubled the caramel sauce recipe since I had a half stick of melted butter already and I’m glad I made a double batch since I will be making a second Carmelita recipe once this one is devoured. I hate trying recipes using very expensive ingredients just to have them be inedible but your recipes are manageable and taste fantastic! Thanks for your hard work and generosity in sharing your recipes!
Nita Folkers says
I made them today! Super yummy but they fell apart?. How do I get them to stay together?
Carolyn says
Grind your nuts and coconut a bit more.
Carolyn says
But keep in mind that carmelitas are supposed to be crumbly.
Nicole says
These are my favorite dessert now…ty so much…I keep them in the fridge to keep them together…love love love!!!
Linda says
Would this recipe work minus the flaked coconut? Is there something else that would need to be substituted for it?
Nanci says
I have these in the oven, and I admit, I’m nervous. My caramel sauce did not thicken. I mean, it’s thicker than water but it’s thinner than the thin batter from a box cake mix when you pour it out. It did spread out over all of the crust, though, which it probably wouldn’t have if it had been thicker. Was it supposed to thicken?
Melinda says
I am SO doing the happy dance with you! I have loved carmelitas for probably 30 years; they were always one of our special occasion, holiday treats. Like you, oats are the one thing (well, besides pizza), that I really miss with our transition to low carb high fat eating. I am beyond thrilled that you’ve shared this recipe! I can’t wait to try them!!!
Nicole says
I made Carmelitas once again and they satisfied my sweet tooth while everyone else was eating sugary cookies I made such as butterfudge squares. It is a recipe that has been in my family for a long time. The base is similar to the Carmelitas so I made an extra base to try butterfudge squares low carb as it’s just the topping and the icing after that. I’d love to send you the recipe if you’re interested in trying another cookie. All your recipes are great and saved me at Christmas when the temptation was very strong to eat sugar. Thank you again for your work and I love your blog!
Carolyn says
Sure, please send it to [email protected]
Nicole says
Recipe has been sent to the email above. Thanks!
Burghanite says
Delightful! I doubled the recipe and used a 9×13. Turned out perfectly. Thank you for posting this.
Stephanie says
I know I must be missing something, but I can not see the recipe for the carmelitas or a link to it. Please help!
Carolyn says
It’s not you. My site is having issues and we are trying to get it fixed ASAP.
Susan says
Are they supposed to be jiggly after baking or will thwy set up as they sit
Carolyn says
Not jiggly, but softish.
Hudson says
This is first keto treat I’ve had that actually tastes good. Thank you!! I used monkfruit instead of swerve because that’s what I had on hand. Do you think this changes the net carbs? Is the net carb including the Carmel sauce?
Thank you!!
Carolyn says
Depends on what kind/brand of monk fruit…
Carolyn says
And yes, the carbs in this recipe include all parts of the recipe, including the caramel sauce.
Sunny says
One of the best low carb bar cookie recipes there is. These come out amazing each time, and they are a big hit at home and work. No one knows they are low carb at all. I’ve made these numerous times and they always turn out as pictured. Thanks for posting this treat
Maria says
Hi Carolyn,
I just tried your Lemon Scone recipe and it was AMAZING!
I can’t wait to try this one too, however I ‘m not much of a flaked coconut fan. Can I use something else?
Carolyn says
Try more sliced almonds. It’s the texture you’re going for here.
Sue Gosby-Worley says
I made these yesterday and they are to die for! they are really rich, so I cut them into 25 pieces (I used an 8×8 pan). However, I made my own caramel sauce because your link to the sauce recipe is not working. Any way we can get that fixed? Or can you tell me which caramel recipe you used?
Thanks again for a wonderful recipe!
Carolyn says
Thanks for the heads up, I just fixed the link!
Sarah says
These were amazing! Absolutely hands-down our favorite low carb cookie/brownie so far. The texture is wonderful: crumbly, buttery, delicious! This was all in spite of 3 substitutions I had to make too! (1. Golden Lakanto for the Swerve w/ the molasses in the caramel sauce doesn’t really work and turns grainy when cooled but in the bars… is still absolutely delicious! 2. Shredded dried coconut instead of the flaked. (I still chopped the almonds as you suggested and it worked great!) 3. Chopped bar of Lily’s Salted Almond milk chocolate instead of the chocolate chips (well… that one might be just because we are addicted to it). That’s how delicious and versatile this recipe is… it’s awesome! Thanks again for all you do Carolyn… you rock!
Carolyn says
Yes unfortunately Lakanto Golden is still really mostly erythritol so it does re-crystallize. Not an issue for flavour but not always great for consistency!
Cheryl Miller says
Oh my these Carmelita Bars are just AMAZING!!!
I was introduced to the sugar laden CARMALITA BARS this past winter and I knew then I need to figure out how to convert these to a healthy sugar free bar otherwise they will get us into trouble!
Well you have done a a MASTERFUL job in doing so!!! So glad I came across this recipe!!!
I Enjoy your blog and thankful you dream about food all day so we can enjoy your creations!!!
Stacy Hipp says
I can’t find Swerve sweetener so I will be ordering it. Is there anything that can be used as a substitute that has been tried?
Carolyn says
Bocha Sweet is the only other sweetener I would recommend here.
Bernadette Schell says
Very good, although I made the crust with butter flavored coconut oil. The caramel sauce I made was dairy free and I used golden monk fruit sweetener for all the sugar. Sweet enough with monk fruit.
Kristyn says
I LOVE these!! They are crunchy, gooey, & so delicious!! They are always gone in minutes!
Stacie A Hamilton says
I’ve never tried these, but I can see why you loved them at first bite! I will be making some this holiday season.
Allyson Zea says
I am making these with the kids this weekend!
Emily Hill says
Carmelitas are one of my favorite bar cookies. Love all the textures and flavors!
Laura Reese says
I am always looking for keto-friendly recipes. Thank you!
Susie says
Hi! I’ve made these and LOVE them!! ❤️
Wondering if it’d be possible to swap out some of the almond flour for oat fiber and or whey isolate? Would it change the texture too much? Trying to lowered carb count. Thanks!
Carolyn says
I don’t know, I haven’t tried it. Oat fiber might be okay.
susie says
Thanks Caroline!
Marla says
Carolyn, I made these last night to take with me on Christmas morning. They are amazing! The problem is these would be very dangerous for me to keep around the house. They are the perfect decadent dessert! Thank you for the wonderful recipes. Yours are ones I can trust to come out well and tasty.
Carolyn says
yep, definitely dangerous!!!
Sheryl Collins says
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!
Carolyn says
Hahahahahahaha! Enjoy!
Anna says
These are hands down my favorite dessert bars ever! So easy and delicious!
Tara says
Delicious crumbly little treats, how I love thee!
krissy says
Due to food allergies its hard to find a good low sugar gluten free treat. But these are amazing! I highly reccomend them!
Becky Hardin says
These are favorites here at our house!!!
Taylor says
These look AMAZING! Can’t believe they are low carb and paleo! Definitely trying soon!
Tara says
By far the best cookie bar I’ve made in ages! I’m currently in the process of making a double batch now because I gave away so many of my first try because I just had to share how amazing they are. I did use allulose syrup instead of your magic ingredient in the caramel sauce because I was too impatient to order it. But it didn’t seem to affect the result as far as the yummy factor in this bar. Thank you, thank you for sharing such a wonderful recipe. You are helping to make this Keto journey a joy for me and many others.
Carolyn says
So glad to hear it!
Dawnj says
Made these two days ago and they are gone. Thank you for all the effort you put into brainstorming these delicious recipes! I know the Carmelitas have many rave reviews but I wanted to also add how much my family and I enjoy them.
Stefanie says
Made these today. Flavor is great, didn’t substitute anything – only used shredded coconut instead of flaked, but they came out completely dry and crumbly. Maybe I overbaked them? Anything I can do to add some moisture after the fact?
Carolyn says
So two things: the shredded coconut is finer and thus may account for some of the dryness. They may also have gotten a bit over-baked. Maybe crumble them over keto ice cream?
Carol J Rhodes-Rice says
Hi Carolyn, when does the almond and Coconut mixture go in? I must have missed it?
Carolyn says
In step 2, it says to transfer them to a large bowl… then in step 3, it tells you to add the remaining ingredients into that bowl.
Carol Rhodes-Rice says
Thank you! I did reread it and saw that I was supposed to add the dry ingredients to the coconut almond mixture. D’oh! It’s still amazing!
Carolyn says
Glad it worked out!