4-Ingredient Salted Date Caramel Energy Chews
These Salted Date Caramel Energy Chews are a naturally sweet, chewy treat packed with quick-digesting energy and a touch of salt to replenish electrolytes lost during rides.
The combination of Medjool dates, tahini, and honey creates a balanced blend of carbohydrates, healthy fats, and natural sugars, making these caramels an ideal pre-ride snack or mid-ride fuel.
Simple to make, easy to store, and perfect for on-the-go fueling—these caramels are a must-have for endurance athletes looking for a real-food energy source!
Makes 16-20 caramels
Time 5 minutes prep. 30 minutes to chill
Ingredients
⅓ cup smooth tahini
1 Tbsp honey or brown rice syrup
1 Tbsp room-temperature coconut oil (optional)
Pinch of sea salt
Flaky sea salt for topping
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Directions
Add the dates, tahini, honey or brown rice syrup, coconut oil, and sea salt to a food processor and blend until combined.
Press the date caramel mixture firmly into an 8 x 4-inch bread loaf pan. Top with flaky sea salt. Freeze for 30 minutes.
Slice into 16-20 small rectangular pieces. Wrap the caramels up in cut-up pieces of parchment paper or half sheets of Skratch Paper. Store in an airtight container in the fridge or freeze for longer storage.
Pack a few caramels in your hip pack or back jersey pocket for a sweet and salty treat!
Nutritional Benefits for Cyclists
Fast-acting carbohydrates from dates provide a quick source of energy.
Tahini offers a dose of heart-healthy fats, plant-based protein, and calcium for muscle function.
Coconut oil enhances energy absorption by providing a small amount of medium-chain triglycerides (MCTs), which are quickly converted into fuel for endurance performance. It also gives the caramels a softer, smoother texture.
Electrolytes from sea salt help maintain hydration and prevent cramping.
How to Eat
Pre-Ride: Eat 1-2 caramels 30-60 minutes before a ride for a quick energy boost.
Mid-Ride Fuel: Pack a few in your jersey pocket for sustained energy on long rides.
Post-Ride Recovery: Pair with a protein source for a satisfying, replenishing snack.
Support Biked Goods. Help Fuel The Mission.
For every Biked Goods purchase — 10% of sales go toward the Biked Goods Cookie Jar Fund to help power affordable, equitable nutrition and cycling programs for youth, especially those most in need.
Our community of supporters can feel good knowing they are not only taking action to support their own health, but are also making a difference for young people and helping fulfill Biked Good’s vision of Fueling all walks of life for the ride of a lifetime.
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