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omg caramel everything cups gluten free
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5 from 2 votes

OMG Everything Gluten-Free Caramel Crunch Cups

Crunchy & chocolaty with sweet date caramel and salty Sunbutter all in one mega crunch cup!  The dessert you'll never forget and dream about for days to come.  These OMG Everything Gluten-Free Caramel Crunch Cups are out of this world delicious!
Prep Time15 mins
Cook Time6 hrs
Total Time6 hrs 15 mins
Course: Dessert, Snack
Cuisine: American, Dairy-Free, Gluten-Free, healthy, Nut-Free
Keyword: caramel, chocolate, chrunch, crunchy, cups, gluten-free
Servings: 3
Author: Julie Rosenthal


  • Freezer
  • Cupcake baking tray or
  • Silicone cups and a flat baking tray
  • cupcake liners


  • ½ bar Lily's Sea Salted Dark Chocolate bar
  • 2 ¼ tsp coconut oil solid
  • 3 Medjool dates soaked & pitted
  • 2 tsp unsweetened coconut milk
  • ¼ tsp Runamok brand maple syrup vanilla & cinnamon-infused
  • 2 tbsp quinoa crunchies
  • ½-1 tsp roasted watermelon seeds I use Go Raw
  • 1 tsp raw sunflower seeds
  • 1 ¾ tbsp unsweetened sunflower seed butter



  • In a microwavable bowl add ½ dark chocolate bar with sea salt and 2 teaspoons of coconut oil and melt on high for 1 minute.  Mix well.
  • Add liners to your cupcake tray. Then add ¾ tablespoon melted chocolate into each cupcake liner to create the base of the chocolate cup. Pat the pan on the counter to even the chocolate.
  • Freeze for 15 minutes.


  • Take 3 dates and add them to a bowl of warm water. Cover in water. Soak the dates for under 5 minutes. Once soaked, drain. Remove pits.
  • With a fork or avocado smasher, mash the 3 soaked pitless dates into a date paste. Then add the 2 teaspoon coconut milk, ¼ teaspoon coconut oil, ¼ teaspoon maple syrup, and ¼ teaspoon sunflower seed butter and continue to mix into a smooth and sticky paste.
  • Once smooth and sticky add 2 teaspoons date caramel to the middle of the frozen cups.
  • Then take a ½ tablespoon of additional sunflower seed butter and add that as well to the inside of the cup on the outer edges.


  • Take the remaining melted chocolate mixture and add watermelon seeds, quinoa crunchies, and sunflower seeds and mix well.  Consistency will be chunky.
  • Fill the cup with a spoonful of crunchy chocolate, tapping the counter again for a smooth and even top layer.
  • Use the remaining mixture evenly. Freeze for 6 hours or overnight, then enjoy right out of the freezer!


  • Don’t make this harder on yourself.  If you make a mistake, don’t worry about it!  These cups can easily be tweaked a thousand times to suit your needs.  Have some fun!
  • The coconut oil makes these melt easily!  Have napkins on hand for that melt in your hand sort of treat.
  • If you don’t use a sea salted chocolate bar, then just add a pinch of sea salt to your top base mixture.
  • If you don’t use infused maple syrup, just use regular maple syrup.
  • You must pair this cup with my Cinnamon Infused Gluten-Free Oatmeal recipe, it’s divine!  And a pair worth having together!!!!