"This delicious chocolate bar is sure to bring a smile to your face and your tummy, with no butter or white flour in sight. Instead, metabolism-boosting coconut oil, natural sweeteners and low-GI puffed brown rice make for a delicious treat that can be enjoyed without the guilt." Sally O’Neil, The Fit Foodie






Skill level

Average: 4.1 (8 votes)



  • ¼ cup brown rice syrup or honey
  • 2 tbsp natural almond or peanut butter
  • 1 tsp pure vanilla extract
  • ½ tsp Himalayan salt
  • 1¼ cups puffed brown rice



  • 1¼ cups Medjool dates, soaked in water for 1 hour
  • 1 tbsp almond or peanut butter
  • 1 tsp Himalayan salt


Chocolate coating

  • ½ cup coconut oil, melted
  • ½ cup cacao powder
  • 1½ tbsp brown rice syrup or honey

Cook's notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.


Soaking time 1 hour

Freezing time 30 minutes

Line a 20 cm square pan with baking paper. 

For the crust, melt together the brown rice syrup, nut butter, vanilla and salt in a pan over a low heat until viscous or pourable. Remove from heat and add puffed brown rice, stirring well to coat.

Pour the mixture into the pan and with a palette knife or wet hands spread to evenly cover the base. Place in the freezer while you make the caramel.

To make the caramel, place dates, nut butter, salt and 1 tablespoon of water in a food processor, blend until smooth. Spread caramel over the crust and return to the freezer for 10 minutes.

Prepare the chocolate by mixing together coconut oil, cacao powder and brown rice syrup until well combined. Spread chocolate on top of the caramel and freeze for a few minutes until almost set.  Slice into bars and freeze again for 10 minutes before enjoying.



• Store remaining bars for up to a week in an airtight container in the fridge. They will likely fall apart if left at room temperature for a long time due to the coconut oil content.


Photography by Benito Martin. Food styling by Alice Storey. Prop styling by Lynsey Fryers. Food preparation by Alice Storey & Georgina Larby.


The Fit Foodie, otherwise known as Sally O’Neil, is on a mission to prove that healthy and nutritious food needn't be boring. Sally is the author of Chocolate Everyday eBook


Recipe from by Sally O’Neil from The Fit Foodie.