High-Fiber Salted Caramel Oatmeal Bars

Hi, beauties! As it’s almost the end/middle of October, I am reminded of how happy and comforted during this time of year. Fall really is my season, and I think that is the case for many of us! I dive more into recipes, fashion, and time outside as it cools off — and I try to enjoy it as much as I can before the winter (which I also love). I can’t wait to be pregnant in the winter and not the summer! You’ll be seeing many recipes, fashion finds, and comforting movement classes as we move through two of my favorite seasons!

I’ve been doing some fun things in the kitchen, and this high fiber, low-sugar fall recipe series has been such a hit with you all! You can check out #1, #2, and #3 here! This is the 4th recipe in the 6 part series, and I truly think one of the best.

These Salted Caramel Oatmeal bars are so filled with fiber from the oats, flaxseed, and dates. The caramel is made from dates, which you can totally make on its own and use for other recipes as a much healthier alternative to regular caramel (Theodore loved it!). The sprinkle of cinnamon and addition of salt really rounded out the recipe. You can use any nut or nut butter you’d like, but I used peanut butter and raw, roasted almonds. This is a great grab-and-go breakfast (literally just had some as I wrote!) or a healthier version of dessert that packs plenty of fiber and no refined sugar. These are also gluten-free and vegan!

Please enjoy. I’ll see you next week for recipe 5. 💜

Oat Base

• 3 cups gluten-free rolled oats (or 2 cups rolled oats + 1/2 cup oat flour/ground oats)

• 1 cup chopped nuts (almonds, walnuts, or cashews)

• 1/2 cup ground flax seed

• 3/4 cup creamy peanut butter

• 1 cup maple syrup

• 1 1/2 tsp cinnamon

• 1/2 tsp fine salt

Date Caramel

• 24 soft Medjool dates (about 2 1/2 cups), pitted and soaked in warm water for 10-15 minutes, then drained

• 1/3 cup plant-based milk (I used unsweetened Soy), and a few additional tablespoons as needed with blending)

• 2 tbsp nut butter (no seed oils)

• 2 tsp vanilla extract

• 1/4 tsp fine salt

• 1 tsp flaky sea salt for sprinkling over the top

Optional Topping

• 1 cup dark chocolate chips (about 6 oz), melted, with 1 tsp coconut oil or butter to help it drizzle

Instructions

1. Make the date caramel: Blend the soaked, drained Medjool dates, plant-based milk or water, nut butter, and fine salt in a food processor until completely smooth and thick. Add extra liquid a tablespoon at a time if it won’t blend.

2. Form the oat base: In a large bowl, mix the rolled oats (and oat flour, if using), chopped nuts, ground flax seed, cinnamon, and fine salt. Stir in the peanut butter and maple syrup until a sticky dough forms. If it’s too crumbly to hold together, add the melted coconut oil, or a bit more maple syrup if it’s dry from the flax.

3. Press the base: Set aside about 1/4 of the dough for the top. Press the rest firmly and evenly into the parchment-lined pan.

4. Layer the caramel: Spread the date caramel evenly over the oat base.

5. Top and set: Crumble the reserved dough over the caramel, then sprinkle with the flaky sea salt. Drizzle with melted dark chocolate if using. Chill in the freezer for 1 to 2 hours until firm.

6. Slice: Cut into 16 slices and ENJOY.