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Easy Gluten Free Low Carb Carmelita Bars Recipe
Carmelitas are one of those classic dessert bars that never fail to satisfy your sweet tooth.
With a gooey caramel layer sandwiched between layers of lupini flakes, sugar free chocolate, and a buttery brown sugar crust, these Easy Gluten Free Low Carb Carmelita Bars are a treat that appeals to everyone.
If you’re following a low carb diet, you may have thought that carmelitas were off-limits.
Well, think again because I utilized a rare flaked ingredient to mimic oats in this recipe, Lupini flakes!
They produced a delightful low carb and gluten-free version of carmelitas that will leave you craving for more!
The first time I tried these carmelitas, I was instantly hooked.
The combination of rich keto caramel, decadent sugar free chocolate chips, and chewy lupini flakes was simply irresistible!
However, as someone who follows a low carb gluten-free lifestyle, I was determined to recreate this beloved dessert without compromising on taste or texture.
What you will need to make these easy gluten-free carmelitas
- Lupini Flakes
- Almond flour
- Keto Brown Sugar
- Baking Soda
- Sea Salt
- Butter
- Heavy Cream
- Allulose Sweetener
- Sugar Free Chocolate Chips
- One prepared recipe of my Keto Caramel
- 8×8 pan lined with parchment paper
Let’s start by making an easy keto caramel sauce
You must make the caramel sauce first so it is cooled when you need it.
I ended up making this the night before and letting it sit overnight to thicken up well.
You do not have to do this, but it seems to turn out better when it is cold to start and it warms up with the ingredients versus being hot already.
This is a great recipe for keto caramel sauce you can use in my other recipes as well.
Check lower in the post for ideas on using this Keto Caramel Sauce in other ways.
In a small saucepan, melt the butter, stirring constantly.
Once butter has melted, and then has foamed up it will start to turn brown.
Keep stirring until golden brown.
Now you will quickly add in the heavy cream and allulose.
Whisk well once you do this and keep stirring for a minute.
Now let it simmer on lowest burner setting for 45-50 minutes.
You will need to check on it occasionally and stir until thickened.
I set a timer for every 15 minutes to go stire it and check on the thickness.
Once it has thickened enough to thickly coat the back of a spoon, remove from heat and pour into a jar.
Let sit 30-40 minutes before using.
You can also put in fridge to thicken quicker.
I prefer overnight on the counter to gently cool.
Now let’s use the caramel sauce to create our low carb carmelitas recipe
Now you will need to prepare your pan for the bars.
Line an 8×8 square pan with parchment paper.
Considering how sticky these bars get to the bottom of the pan, parchment paper is the best bet.
If you absolutely do not have parchment paper, liberally spray your pan with cooking spray.
Preheat your oven to 350°F (175°C)
The crust for these carmelitas is made with a combination of almond flour, lupini flakes, and a touch of keto brown sugar for sweetness.
In a large bowl stir combine sugar , almond flour and lupini flakesuntil well combined.
Now add in melted butter (or melted coconut oil for a dairy-free version) while stirring with a fork.
Stir until the mixture resembles coarse crumbs.
This will be your first layer for these amazing bars!
Transfer half of the crust mixture to the prepared 8×8 inch pan and press it down firmly forming a bottom layer.
Pour the caramel over the bottom crust, spreading it out into an even layer.
Now sprinkle chocolate chips in a single layer over the caramel layer.
You can also use vegan chocolate chips for a dairy-free and vegan-friendly version.
Now sprinkle the remaining mixture as the top layer over the chocolate chips.
Do not press, just leave loose on top.
Put the pan into the oven and bake for 20-25 minutes or until the oats on top turn golden brown.
It will be wet looking and will jiggle when shaken.
Carefully remove the pan from the oven and let it cool completely before cutting into squares.
The hardest part is waiting for them to cool, as the aroma of the carmelitas will be tantalizing, but it is necessary for them to have time to cool and set up.
Once cooled, the carmelitas can be stored in an airtight container at room temperature.
They become even more delicious the next day as the flavors meld together.
One of the best parts about this easy recipe is that it can be customized to your liking.
If you’re not following a gluten-free diet, you can substitute all-purpose flour, refined flour or whole wheat flour for the almond flour.
Additionally, you can experiment with different add-ins such as chopped nuts or dried fruits to enhance the texture and flavor.
Carmelitas are the perfect dessert to bring to potlucks, parties, or to enjoy as a special treat at home.
They pair beautifully with a glass of milk or a scoop of caramel ice cream.
If you’re not confident in your baking skills, don’t worry becasue these bars are forgiving and turn out amazing even if it’s your first time making them.
While carmelitas can be found at many local bakeries or even in the refrigerated section of some grocery stores, you will be hard pressed to find any low carb carmelitas.
These gluten-free carmelitas are a must-try for anyone who enjoys indulgent and gooey dessert bars.
With a buttery brown sugar crust, and creamy caramel filling dotted with decadent semi-sweet chocolate chips, they are a true delight.
Whether you follow a gluten-free diet or not, this recipe is a great addition to your collection and is sure to become one of your favorite desserts.
So, grab your parchment paper, turn on your oven, and get ready to savor the irresistible taste of gluten-free carmelitas
Tips, FAQs and substitution ideas
- Can I use a sugar-free caramel sauce instead of making my own caramel?
Yes, using a sugar free store-bought caramel sauce is a convenient option for making low carb caramelitas. Look for a caramel sauce that is specifically labeled as sugar-free or low carb.
- Can I substitute anything for the lupini flakes in low carb caramelitas?
If you’re following a strict low-carb or grain-free diet, you can use chopped nuts or shredded coconut as a substitute for lupini flakes. These ingredients will add texture and flavor to the caramelitas without the added carbohydrates.
- Can I make low carb caramelitas vegan-friendly?
Yes, it is possible to make low carb caramelitas vegan-friendly. Use plant-based alternatives like vegan butter or coconut oil in place of the butter, and vegan chocolate chips that are free from animal products. You can also make the caramel with butter flavored coconut oil instead of butter and coconut milk instead of cream!
- How do I store low carb gluten-free caramelitas?
To store low carb caramelitas, place them in an airtight container and keep them in a cool, dry place. They can also be refrigerated for extended freshness.
- Can I freeze low carb caramelitas?
Yes, you can freeze low carb caramelitas. Wrap them tightly in aluminum foil or place them in an airtight container before freezing. They can be stored in the freezer for up to 2-3 months. Thaw them in the refrigerator before serving.
- Can I use regular sweeteners in the recipe instead of the sugar free sweeteners?
Yes, if you are only here to get a gluten free version and are not concerned with the sugar free aspect, you can certainly use regular brown sugar in the crust ingredients.
- Can I use a different flour other than almond flour in the base crust?
Yes, you can use oat flour, or your favorite gluten-free flour marked all purpose. It will sub in 1:1 for the almond flour listed. Do not substitute in coconut flour as it is too absorbant and will not turn out.
Easy Gluten Free Low Carb Carmelita Bars Recipe
Ingredients
Easy Keto Caramel Sauce
- 6 tbsp butter
- 1 cup heavy cream
- 1/3 cup granulated allulose sweetener
Carmelitas Bars
- 1 cup lupini flakes
- 1/2 cup + 2 Tbsp almond flour
- 3/4 cup keto brown sugar
- 1/2 tsp baking soda
- 1/8 tsp sea salt
- 1/2 cup butter; melted or vegan butter or butter flavored coconut oil
- 1 1/4 cup sugar free chocolate chips
- 2/3 cup additions such as nuts or shredded coconut optional- add in when chocolate chips are added in
Instructions
Easy Keto Caramel Sauce
- You must make the caramel sauce first so it is cooled when you need it.
- In a small saucepan, melt the butter, stirring constantly.
- Once butter has melted, and then has foamed up it will start to turn brown.
- Keep stirring until golden brown.
- Now you will quickly add in the heavy cream and allulose.
- Whisk well once you do this and keep stirring for a minute.
- Now let it simmer on lowest burner setting for 45-50 minutes.
- You will need to check on it occasionally and stir until thickened.
- I set a timer for every 15 minutes to go stire it and check on the thickness.
- Once it has thickened enough to thickly coat the back of a spoon, remove from heat and pour into a jar.
- Let sit 30-40 minutes before using.
- You can also put in fridge to thicken quicker.
- I prefer overnight on the counter to gently cool.
Carmelitas Bars
- Line an 8×8 square pan with parchment paper.
- Considering how sticky these bars get to the bottom of the pan, parchment paper is the best bet.
- If you absolutely do not have parchment paper, liberally spray your pan with cooking spray.
- Preheat your oven to 350°F (175°C)
- In a large bowl stir combine keto brown sugar, almond flour and lupini flakes until well combined.
- Now add in melted butter (or melted coconut oil for a dairy-free version) while stirring with a fork.
- Stir until the mixture resembles coarse crumbs.
- Transfer half of the crust mixture to the prepared 8×8 inch pan and press it down firmly forming a bottom layer.
- Pour the caramel over the bottom crust, spreading it out into an even layer.
- Now sprinkle chocolate chips in a single layer over the caramel layer.
- Now sprinkle the remaining mixture as the top layer over the chocolate chips.
- Do not press, just leave loose on top.
- Put the pan into the oven and bake for 20-25 minutes or until the mixture on top turns golden brown.
- It will be wet looking and will jiggle when shaken.
- Carefully remove the pan from the oven and let it cool completely before cutting into squares.
- The hardest part is waiting for them to cool, as the aroma of the carmelitas will be tantalizing, but it is necessary for them to have time to cool and set up. You won't be able to cut them until they have cooled completely.
- Once cooled, the carmelitas can be stored in an airtight container at room temperature.
- They become even more delicious the next day as the flavors meld together.
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If you love cast iron as much as I do, then you would absolutely LOVE my 2nd cookbook “Chaffles Cast Iron and The Crock” !!
If you love caramel as much as I do, then check out these other recipes I have that are gluten free and low carb and use my keto caramel!
- Keto Apple Skillet Cake with Salted Caramel Drizzle
- Samoas Brownies
- Keto Bananas Foster Chocolate Chip Blondies
- Keto Caramel Bacon Brownies
