Clean Protein Caramel Squares



(When I refer to scoop, I used the scoop from the whey protein all the way through the recipe- I think it’s around a 29 or 30g measure)


– 1 scoop whey protein ( I used Optimum Nutrition’s chocolate whey)

– 1 scoop ground almonds

– 2 scoops of rolled oats

-1 scoop natural virgin coconut oil


– 8 dates (Soak in boiling water)

– 1 scoop natural nut butter (Almond butter recommended but I used Hazelnut as I love it!)

– 1/2 scoop unsweetened almond milk


– 100g dark chocolate (anything above 70% – I used lindt and 1 bar = 100g)

– 1/4 scoop natural virgin coconut oil


  1. As stated above, soak dates in boiling water before preparing the base.
  2. Mix the whey protein powder, ground almonds & rolled oats in a food processor/blender until a flour-like consistency.
  3. Slowly add the coconut oil (melted) bit by bit, until the mixture is bonded together.
  4. Firmly press the mixture into a tupperware tub/baking tray/foil tray (I used a small bread tin as it fit my mixture perfectly.
  5. Place in fridge.
  6. Drain dates, remove any pips, and blitz in a food processor with the almond milk and nut butter. Adding more almond milk if it’s too thick.
  7. Spread over the base evenly and place back in the fridge.
  8. Melt the chocolate and coconut oil in a heat-proof bowl over a saucepan of boiling water.
  9. Once melted, spread evenly over the other two layers.
  10. Place in fridge until set.

*Using a sharp knife dipped in boiling water, cut into 8 small squares & store in a tupperware box in the fridge.*

Nutritional Info (Per square : 1/8 of total mixture)

Calories – 230

Protein – 8g

Fat – 13g

Carbs – 23g

Clean Protein Caramel Squares Ingredients:

Whey protein powder, ground almonds, rolled oats, coconut oil, dates, natural hazelnut butter, unsweetened almond milk, 70% dark chocolate.

Although these are a clean version of the real thing, with added protein, it does not by any means allow you to sit down and eat the lot! They still have calories and nutritional values that you must consider and fit into your daily plan. (See nutritional info above) But they are of course a much better option if you have that sweet tooth!

See above the ingredients list & nutritional info of these caramel squares in comparison to the ingredients list of McVities Chocolate Caramel Digestives (below) for example.

Mc Vities Caramel Digestives Nutritional Info (Per 3 biscuits – and you know you never have just 3! 😛 )

Calories – 240

Protein – 3g

Fat – 11g

Carbs – 33g

Mc Vities Caramel Digestives Ingredients:

Fortified Wheat Flour (32%) (with Calcium, Iron, Niacin, Thiamin), Caramel (24%) [Glucose Syrup, Sweetened Condensed Skimmed Milk, Vegetable Oil (Palm), Humectant (Glycerine), Salt, Emulsifier (E471)], Milk Chocolate (18%) [Sugar, Cocoa Butter, Cocoa Mass, Dried Skimmed Milk, Dried Whey (Milk), Butter Oil (Milk), Vegetable Fats (Sal and/or Shea, Palm), Emulsifiers (Soya Lecithin, E476), Natural Flavouring], Vegetable Oil (Palm), Sugar, Wholemeal Wheat Flour (7%), Glucose-Fructose Syrup, Raising Agents (Sodium Bicarbonate, Malic Acid, Ammonium Bicarbonate), Salt.

As you can see, as well as a much shorter list of ingredients, they are all natural and of nutritional benefit unlike those from the caramel digestives.

SO, although they have, in parts,  similar nutritional values, it just goes to show not all calories are equal.

The fats from the caramel squares for example, are mainly from the almonds, the nut butter, coconut oil, and dark chocolate – all of which are healthy everyday ingredients in my diet and many others; as opposed to the E-numbers, vegetable oil, glucose syrup, vegetable fats, sugar etc from the digestives which are not natural, or beneficial in your diet whatsoever!

Make smarter choices in your diet, especially when it comes to those moments of weakness!

If it’s not in your cupboard/fridge – you won’t eat it! Simple as. 

Alana xo

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