Whether you are after some low calorie fall desserts with caramel or the perfect low calorie topping for your ice cream, here are some amazing low calorie salted caramel desserts options and caramel desserts that are perfect for those eating on a calorie deficit, where most desserts are usually off the menu. Here are some amazing ways to put caramel back on your menu and lose weight at the same time. Here are some of the lowest calorie caramel desserts ever!
Low calorie Salted caramel sauce (90 cals)
Everyone needs a good caramel in their life! This amazing 10 min low calorie caramel recipe is from Sugar Free Londoner and is perfect for those eating on a calorie deficit, as well as being a great keto friendly option for those craving something sweet and caramel to drizzle over keto pancakes or low carb waffles, to make your sugar free ice cream or cheesecake extra indulgent! It is made with allulose, which is a brilliant sweetener for making caramel, and is also dairy-free and tastes like the regular full calorie version! We don't currently have a caramel recipe that is low Fodmap and IBS friendly, but watch this space, we will be working to have this up soon! This decadent caramel sauce is just 1.7 grams of net carbs per tablespoon, requires only four ingredients and contains 90 cals per serving (this recipe makes 6 servings)
THE INGREDIENTS
🤍 1 tbsp coconut oil - this will help to thicken the caramel. For a version with dairy, use butter here.
🤍 ¼-1/2 cup granulated allulose 50-100g, to taste - This sugar substitute is zero calorie and zero carb. It does not re-crystallise like erythritol based sweeteners. This means extra smooth caramel!
🤍 ½ cup coconut cream 120ml (the thick part from a can of coconut milk) - simply put a can of coconut milk in the fridge. This will cause the liquid to separate from the cream and you can scoop it out. For a dairy version, use heavy cream or double cream.
🤍 ½ teaspoon vanilla extract
🤍 (Optional pinch of sea salt - to make salted caramel for your bakes!)
Step 1: Add all the ingredients to a saucepan and melt over medium heat until bubbles start to appear.
Step 2: Reduce to a low heat. Let the caramel simmer and stir regularly with a ballon whisk. It is ready once it has thickened slightly and coats the back of a spoon.
Step 3: Fill into a jar.
EXPERT TIP
Just like with regular caramel, the consistency and colour of sugar-free caramel depends on the cooking length.
Runny, spoonable and lighter caramel takes around 5 - 7 minutes.
Thicker, darker caramel takes 7 - 10 minutes.
Just keep in mind that it continues to thicken as it cools to room temperature.
This caramel makes approximately ⅓ of a cup and serves 6. Net carbs per serve: 1.7g for 1 tablespoon.
A runny caramel will take about 5 - 7 minutes to cook and a thicker caramel 7 - 10 minutes. Traditional keto caramel sauce: Replace the coconut cream with heavy whipping cream and use 3 tablespoons of butter instead of the coconut oil. The recipe steps remain the same. The nutrition changes to 1.5g net carbs and 127 calories per serving. Add ⅛ - ¼ teaspoon blackstrap molasses for a darker caramel colour. NOTE: To get the thick and the liquid part of a can of coconut milk to separate, simply place the can into the fridge overnight. UK and European readers: you can purchase allulose online, for example via iherb.
TOP TIPS
🤍 Bocha Sweet or xylitol are also good options for caramel - although allulose does give the smoothest result. The next best option are powdered erythritol based sweeteners. Go for a brown sugar replacement like Swerve gold or a golden monk fruit sweetener blend such as Lakanto gold for that caramel taste. You'll have to powder it before using. It will re-crystallise a little once the caramel cools.
🤍 For a firmer caramel - whisking ¼ teaspoon of xanthan gum into the sauce at the end of cooking makes the recipe set harder. This way, you can use it to make fudge or caramel candy.
🤍 How to store - this keto caramel sauce keeps fresh in the fridge for several weeks. Simply reheat it before using. You can also freeze it, to defrost it overnight before using.
Low calorie salted caramel cookies (80 cals each)
Now, moving on to the cookie section! As we often say, there's no need to go to the dark side to enjoy cookies. These are only 80 calories each and you can have a whole batch ready to eat in just 15 mins! These low calorie (salted) caramel cookies are ultra decadent and are the perfect combination of soft and chewy on the inside and crispy on the outside, meaning they really hit the spot, and are so quick and easy to whip up too. Even though this recipe produces three servings, with each cookie at only 80 cals, you could still eat all three for half the amount of calories as a normal cookie!THE INGREDIENTS
🤍 4 tbsp All-purpose flour or plain flour – you could also switch this out with gluten free plain flour
🤍 2 tbsp 0 Calorie brown sugar – you can also use stevia or any 0 calorie granulated sweetener here, but brown sugar ensures a perfect and chewy fudgy cookie texture
🤍 1/8 tsp Baking soda
🤍 30g Unsweetened applesauce – an amazing low calorie alternative to eggs and butter
🤍 1 tsp Olive oil
🤍 1/4 tsp caramel flavour - I love the Dr Oetker variety!
🤍 10g hardened caramel/toffee chips or pieces
(Optional pinch of sea salt - to make these salted caramel)
HOW TO MAKE LOW CALORIE CARAMEL COOKIES
1. First, start off by setting the oven to 180°C (356°F). Grab a medium bowl and mix together the 0 calorie brown sugar, applesauce, olive oil and caramel flavour until these are well combined.
2. Next, fold in the dry ingredients, which are the flour and baking soda, then add in the toffee chips and fold them in to the mixture.
3. Scoop the dough and pop it in to the fridge for 10-20 mins. Refrigerating the dough here is a totally optional step if you are in a rush, but chilling it helps to produce the best ever cookie texture.
4. Shape the dough into equal 3 balls, pop them on to a prepared baking tray and flatten them slightly. Bake these cookies for 8 minutes. When they are baked, leave them on the tray for about five mins to cool down, then pop them on a cooling rack or plate to cool completely.
TOP TIPS
🤍 Bake for only 8 mins – even though these cookies can look softer than normal when you take them out, take care not to let them bake for longer. They tend to firm up and set more as they cool down.
🤍 To store these cookies, pop them in an airtight container and consume within 5 days, or even freeze them for up to 6 months, by popping them in a zip lock bag or airtight container and placing them in the freezer.
Low calorie Salted caramel mug cake (99 cals)
Have 3 mins to spare and fancy something rich and decadent, flavoured with buttery caramel? This amazing low calorie (salted) caramel mug cake is the perfect quick fix dessert! Not only super moist and fluffy, it is super indulgent and clocks in at only 99 calories. This will become your new favourite dessert, especially for caramel dessert lovers! It satisfies all your sweet cravings and the addition of caramel only makes it more moreish and indulgent. So easy to put together, it requires only a handful of ingredients.
It’s also a single serve recipe, so you can eat the whole thing without feeling any guilt afterwards, plus is so easy to make when you are tired and hungry. Made with just 5 simple everyday ingredients, it is egg free, dairy free, vegan and this recipe can easily be made gluten-free! We hope you enjoy this low calorie caramel mug cake!
THE INGREDIENTS
🤍 Your go to microwaveable mug - or small ramekin
🤍 A fork - or a small whisk
🤍 A set of measuring spoons
🤍 2 tbsp All-purpose flour – you could also swap this out with regular plain or AP flour, or gluten free all-purpose flour/oat flour for a gluten free recipe.
🤍 2 tbsp Stevia or any 0 calorie granulated sugar – Any granulated sweetener will work for this recipe. Stevia is an amazing option, as it is the closest in taste to sugar. You can also swap this out for regular white sugar or brown sugar if preferred, but it will raise the calorie count of this dessert.
🤍 1/4 tsp Baking powder – to help the mug cake rise and give it a lovely soft, fluffy texture
🤍 1/2 tsp Olive oil or similar – a little oil will give the mug cake a soft and moist texture
🤍 3 tbsp Unsweetened almond milk – this is perfect for our recipe as it is super low in calories, although you can substitute for any milk of your choice (the calories will change slightly)
🤍 1/4 tsp caramel flavour - I love the Dr Oetker variety!
🤍 1-2g of caramel chocolate chips (optional but delicious)
🤍 (Optional pinch of sea salt - to make these salted caramel)
HOW TO MAKE THIS (SALTED) CARAMEL MUG CAKE
1. Grab your small mug or ramekin and combine the dry ingredients together.
2. Next we're going to add in the oil and milk and mix together well, stirring until well combined. An extra optional step is to sprinkle the mixture with a few chocolate chips.
3. Next we're going to pop it in the microwave for 50-60 seconds (for example, 55 seconds for a 700w microwave). And voila! Feel free to add any extra toppings you prefer - you could top it with the low calorie caramel sauce from the recipe earlier in this post!
TOP TIPS
🤍 Allow the mug cake 1-2 minutes to cool before enjoying
Low calorie salted caramel brownies (70 cals)
Looking for a moreish decadent caramel chocolate dessert you can eat on a calorie deficit? These low calorie chocolate and salted caramel fudge brownies are the best thing ever! Not only super indulgent and full of flavour, they are super fudgy and taste just like the full calorie version, but at only 70 cals each! Made in one bowl and only taking 15 mins, plus guaranteed to hit the spot, you will never go back to normal chocolate brownies again after trying this recipe!
THE INGREDIENTS
🤍 50g Plain or All-purpose flour – you could also switch this out for a gluten free flour or oat flour
🤍 33g Unsweetened cocoa powder – this is brilliant for using in your low calorie chocolate bakes and desserts!
🤍 50g Stevia or 0 calorie granulated sweetener – or any 0 calorie sugar alternative will do
🤍 1/2 tsp Baking powder
🤍 1 medium egg
🤍 40g Reduced fat yogurt – because there is no butter or oil in this recipe, using reduced fat yoghurt instead of fat free yoghurt provides moisture and structure and helps the brownies come out better
🤍 30ml Unsweetened almond milk
🤍 1/4 tsp caramel flavour - I love the Dr Oetker variety!
🤍 Two servings (approx 2 tbsp) of our earlier made low calorie salted caramel
🤍 15g Dark chocolate chips to finish - you could swap these out for white chocolate or milk chocolate, or vegan chocolate, any will do! You could also use toffee pieces instead, whichever you prefer!
🤍 (Optional pinch of sea salt - to make these salted caramel)
HOW TO MAKE LOW CALORIE CHOCOLATE CARAMEL BROWNIES
1. First pre heat the oven to 175°C (350°F), then prepare a 7.5 x 7.5 inch baking tin.
2. Next, whisk together the wet ingredients in a medium bowl - all apart from the low calorie caramel. Fold in the flour, cocoa powder, caramel flavour, stevia and baking powder and combine until smooth and lump free.
3. Add in the chocolate chips and combine, then pour mixture in to tin and bake for around 15 minutes, or until a toothpick inserted into the center comes out clean.
4. You can then drizzle the low calorie salted caramel over the freshly baked brownies - and finish with an optional pinch of sea salt!
TOP TIPS
🤍 Take care not to over mix the batter – for a fudgier brownie, try to mix the batter just so that the ingredients are combined and for no longer. A longer mixing time often results in a brownie with a cakier texture - still delicious, but this tip is for those wanting the fudgier brownies that are more dense and carry that iconic brownie texture. Due to the low fat in this recipe, they may naturally not be as fudgy as their high calorie counterpart can be, but following this tip, I found it's hard to notice a difference between the high calorie and low calorie brownie!
🤍 You could alternatively replace the low calorie caramel with any low calorie caramel syrup, to save on time, if you prefer!
🤍 Let the brownies cool down before slicing – this will ensure a firmer brownie that is less likely to crumble! About ten mins or so should be fine (if you can wait that long!)
🤍 You can store these brownies at room temperature for up to four days - by popping them in an airtight container, or can store them in the refrigerator for up to 7 days.
Salted Caramel Filled Cupcakes (85 cals)
These low calorie dulce leche style cupcakes bring together cake, frosting and caramel in the most delightful way. Some of the lowest calorie cupcakes with frosting included, these creamy caramel cakes are perfect for the caramel dessert lover when eating on a calorie deficit! Whip up a batch in 25 mins (including baking time) and have a low calorie fluffy (salted) caramel dessert to hit your cravings in less time than it would take to order delivery. They are so indulgent and perfect to satisfy every dessert craving, for the fraction of the calories of a regular cupcake, plus the small batch serving means you don't need to worry about eating more than one (they are so good!) and they take under 20 mins to make. These are my favourite way to put salted caramel dessert back on the menu when losing weight. Did I mention these are only 80 calories each, including decadent filling and frosting!
Ingredients
🤍 One large egg
🤍 30g Stevia - you could also swap this out for 60g granulated sugar, for a slightly higher calorie count
🤍 45g Plain/all-purpose flour – you could also swap this out for gluten free flour or oat flour.
🤍 1½ tsp Baking powder
🤍 75g Full-fat yogurt/Greek yogurt
🤍 1/4 tsp caramel flavour - I love the Dr Oetker variety!
🤍 Two servings (approx 2 tbsp) of our earlier made low calorie salted caramel
For the frosting or icing
🤍 150g Philadelphia lightest – you can also swap this out for low fat cream cheese, but it may increase the calorie count slightly.
🤍 1 tbsp 0 calorie icing sugar – you can also swap this out for regular icing sugar or powdered sugar, but this might raise the calories slightly.
🤍 1/4 tsp caramel flavour - I love the Dr Oetker variety!
How to make low calorie caramel cupcakes
1. To start, pre-heat oven to 180°C (356°F). We're first going to make the frosting or icing, by whisking together the cream cheese, caramel flavour and 0 calorie icing sugar together in a bowl until smooth. Then, set this aside in the fridge to chill (which makes it extra thick and creamy).
2. Using an electric hand whisk, mix together the egg and stevia until light and fluffy. Stir in the yogurt and then fold in the flour and baking powder until well combined. Then split the batter evenly between 6 lined cupcake molds.
3. Bake for 14-17 minutes and then pop them on a cooling rack. Once completely cool, gently scoop out a shallow hole in each cupcake and fill it with the low calorie caramel, before sealing it again with a little of the scooped out cake.
4. Finally we're going to transfer the frosting to a piping bag fitted with a nozzle and pipe the frosting onto the cupcakes before enjoying! You can also drizzle them with a little leftover caramel!
TOP TIPS
🤍 Take care to not over mix the batter – try to mix the batter just so that the ingredients are combined and for no longer, to give the cakes the best texture.
🤍 You could alternatively replace the low calorie caramel with any low calorie caramel syrup, to save on time, if you prefer!
🤍 Let the cakes cool before frosting – for the best results, wait until the cakes are fully cooled before adding frosting. If you can't wait, they will still taste good but the icing will melt a little.
🤍 These cupcakes are one of the easiest tastiest low calorie meal prep dessert ideas! To make them last all week long, store them in an airtight container in the fridge for up to 5 days.
Which one is your favourite? Let me know in the comments below!
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