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    Home » Gluten Free » Keto Carmelitas – Grain-Free

    Published: Aug 31, 2016 · Modified: Jun 27, 2021 by Carolyn

    Keto Carmelitas – Grain-Free

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    28.7K shares
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    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!

    Low Carb Carmelitas. Grain-Free THM LCHF Keto Banting Recipe

    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.

    A stack of keto carmelita bars with two in front and chocolate chips all around.

    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?

    Two carmelitas on a white plate. The front bar has a bite taken out of it.

    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.

    My new favorite low carb dessert. Grain-free LCHF Carmelitas.

    Other Delicious Keto Bar Recipes

    Keto Pecan Toffee Bars

    Keto Magic Cookie Bars

    Low Carb Coconut Macadamia Bars

    Keto Tagalong Bars

    Keto Pumpkin Bars

    Keto Lemon Bars

    Low Carb Carmelitas. Grain-Free THM LCHF Keto Banting Recipe

    Carmelitas

    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!
    4.78 from 35 votes
    Print Pin Rate
    Course: Dessert
    Cuisine: Dessert
    Keyword: carmelitas, keto carmelitas
    Prep Time: 25 minutes minutes
    Cook Time: 35 minutes minutes
    Total Time: 1 hour hour
    Servings: 16 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

    Instructions

    Crust:

    • Preheat oven to 325F and grease a 9x9 inch square pan (can also use 8x8 but baking time will be longer).
    • 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.
    • Add the almond flour, sweetener, 2 tablespoon coconut flour, baking soda, and salt. Stir in 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 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 filling with remaining crust and press lightly to adhere. Bake another 15 to 20 minutes, until top crust is golden brown.
    • Remove and let cool completely before cutting into squares.

    Video

    Nutrition Facts
    Carmelitas
    Amount Per Serving (1 bar)
    Calories 228 Calories from Fat 188
    % Daily Value*
    Fat 20.88g32%
    Cholesterol 33mg11%
    Carbohydrates 7.58g3%
    Fiber 3.26g13%
    Protein 5.29g11%
    * Percent Daily Values are based on a 2000 calorie diet.
    28.7K shares

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    Nutritional Disclaimer

    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.

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      Recipe Rating




    1. Anna says

      February 06, 2019 at 3:55 pm

      5 stars
      These are hands down my favorite dessert bars ever! So easy and delicious!

      Reply
    2. Sheryl Collins says

      December 24, 2018 at 4:26 pm

      5 stars
      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!

      Reply
      • Carolyn says

        December 24, 2018 at 7:10 pm

        Hahahahahahaha! Enjoy!

        Reply
    3. Marla says

      December 24, 2018 at 10:26 am

      5 stars
      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.

      Reply
      • Carolyn says

        December 24, 2018 at 11:02 am

        yep, definitely dangerous!!!

        Reply
    4. Susie says

      December 19, 2018 at 11:39 am

      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!

      Reply
      • Carolyn says

        December 19, 2018 at 12:28 pm

        I don’t know, I haven’t tried it. Oat fiber might be okay.

        Reply
        • susie says

          December 19, 2018 at 10:30 pm

          5 stars
          Thanks Caroline!

          Reply
    5. Laura Reese says

      December 06, 2018 at 1:15 am

      5 stars
      I am always looking for keto-friendly recipes. Thank you!

      Reply
    6. Emily Hill says

      December 05, 2018 at 9:39 pm

      5 stars
      Carmelitas are one of my favorite bar cookies. Love all the textures and flavors!

      Reply
    7. Allyson Zea says

      December 05, 2018 at 5:14 pm

      5 stars
      I am making these with the kids this weekend!

      Reply
    8. Stacie A Hamilton says

      December 05, 2018 at 4:46 pm

      5 stars
      I’ve never tried these, but I can see why you loved them at first bite! I will be making some this holiday season.

      Reply
    9. Kristyn says

      December 05, 2018 at 4:11 pm

      5 stars
      I LOVE these!! They are crunchy, gooey, & so delicious!! They are always gone in minutes!

      Reply
    10. Bernadette Schell says

      September 25, 2018 at 2:01 pm

      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.

      Reply
    11. Stacy Hipp says

      June 22, 2018 at 12:44 pm

      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?

      Reply
      • Carolyn says

        June 22, 2018 at 3:31 pm

        Bocha Sweet is the only other sweetener I would recommend here.

        Reply
    12. Cheryl Miller says

      June 13, 2018 at 10:54 am

      5 stars
      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!!!

      Reply
    13. Sarah says

      May 04, 2018 at 3:34 pm

      5 stars
      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!

      Reply
      • Carolyn says

        May 04, 2018 at 3:41 pm

        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!

        Reply
    14. Maria says

      April 13, 2018 at 7:32 pm

      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?

      Reply
      • Carolyn says

        April 14, 2018 at 8:25 am

        Try more sliced almonds. It’s the texture you’re going for here.

        Reply
        • Sue Gosby-Worley says

          April 14, 2018 at 1:20 pm

          5 stars
          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!

          Reply
          • Carolyn says

            April 14, 2018 at 2:36 pm

            Thanks for the heads up, I just fixed the link!

            Reply
    15. Sunny says

      April 07, 2018 at 11:41 am

      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

      Reply
    16. Hudson says

      March 08, 2018 at 5:01 pm

      5 stars
      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!!

      Reply
      • Carolyn says

        March 08, 2018 at 6:16 pm

        Depends on what kind/brand of monk fruit…

        Reply
        • Carolyn says

          March 08, 2018 at 6:16 pm

          And yes, the carbs in this recipe include all parts of the recipe, including the caramel sauce.

          Reply
    17. Susan says

      February 21, 2018 at 12:12 pm

      Are they supposed to be jiggly after baking or will thwy set up as they sit

      Reply
      • Carolyn says

        February 21, 2018 at 3:18 pm

        Not jiggly, but softish.

        Reply
    18. Stephanie says

      January 28, 2018 at 5:19 pm

      I know I must be missing something, but I can not see the recipe for the carmelitas or a link to it. Please help!

      Reply
      • Carolyn says

        January 28, 2018 at 5:28 pm

        It’s not you. My site is having issues and we are trying to get it fixed ASAP.

        Reply
    19. Burghanite says

      January 05, 2018 at 9:12 am

      Delightful! I doubled the recipe and used a 9×13. Turned out perfectly. Thank you for posting this.

      Reply
    20. Nicole says

      January 03, 2018 at 3:57 pm

      Recipe has been sent to the email above. Thanks!

      Reply
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