These Salted Caramel Cashew Protein Bars are soft, chewy, and packed with wholesome ingredients that make them perfect for busy mornings, post workout snacks, or afternoon pick me ups. They are inspired by those popular RX Bars, but so much better. Made with Medjool dates, roasted cashews, cashew butter, and protein powder for a satisfying snack that tastes like a salted caramel treat, but keeps you full and regular (if you know what I mean).
Naturally sweetened with dates and finished with flaky sea salt, these bars deliver the perfect balance of sweet and salty flavors in every bite. With approximately 10-11 grams of protein and 4-5 grams of fiber per bar, they provide a combination of protein, healthy fats, and fiber that helps support steady energy levels and keeps you feeling satisfied longer.
Easy to make, freezer-friendly, and perfect for meal prep, these homemade protein bars are a delicious grab and go snack you’ll want to keep stocked all week long.
Why you’ll love this recipe!
What ingredients do I need?
- Medjool Dates: The foundation of these bars. Dates provide natural sweetness, help bind the ingredients together, and contribute fiber for a satisfying snack.
- Roasted Cashews: Roasted cashews add rich buttery flavor and healthy fats while also helping create the signature salted caramel flavor profile.
- Cashew Butter: Provides creaminess, helps bind the mixture, and enhances the overall texture.
- Dry Milk Powder: Adds subtle creaminess and contributes additional protein.
- Unflavored Protein Powder: Boosts protein content while allowing the salted caramel flavor to remain the star.
- Vanilla Extract or Vanilla Bean Paste: Adds warmth and depth that complements the caramel-like flavor of the dates.
- Cinnamon: Provides subtle warmth and enhances the caramel notes.
- Salted Caramel Syrup (optional):Provides subtle warmth and enhances the caramel notes.
- Maple Syrup: A small amount deepens the caramel flavor without making the bars overly sweet.
- Flaky Sea Salt: Essential for creating that classic sweet and salty salted caramel flavor.
Recipe Variations
- Chocolate Dipped Bars: Dip the bottoms in melted dark chocolate for an extra indulgent treat.
- Cinnamon Cashew Bars: Add 1/2 tsp of cinnamon for a warm, cozy flavor.
- Salted Caramel Peanut Butter Protein Bars: Replace the cashews and cashew butter with roasted peanuts and peanut butter.
- Almond Salted Caramel Bars: Swap roasted cashews for roasted almonds for a slightly firmer texture.
Pro Tips
- If your dates feel dry, soak them in hot water for 5 minutes, and drain, before processing.
- Add water gradually while processing. You want to stop when the ingredients come together and are slightly tacky. Not grainy or loose. Different protein powders can absorb moisture differently too, so you want to see how the mixture is before going too far.
- The mixture should hold together easily when pinched between your fingers.
- Press the mixture firmly into the pan to ensure clean slices later. I like to use a piece of parchment paper on top as well while pressing down so that my hands don’t get really sticky.
- Reserve a few chopped cashews for the top to create visual appeal and extra texture. Also make sure to sprinkle the top with flaky sea salt.
- Refrigerate before slicing, this will help them to firm up a little and they will be easier to cut.
- Use roasted salted cashews for the best salted caramel flavor.
Can I Substitute?
Yes! Like always though, any substitutions made to the recipe can result in a change in texture and/or flavor.
- Cashew Butter: Not a cashew fan? Swap with almond butter or peanut butter.
- Cashews: Use almonds in place of cashews.
- Dry Milk Powder: Replace with additional protein powder if needed.
- Maple syrup: Use maple extract instead of maple syrup if you want the flavor but not sugar.
Dietary Substitutions
- Gluten Free: Most ingredients are naturally gluten free, but always verify your protein powder and other packaged ingredients.
- Dairy Free: Omit the dry milk powder and substitute with additional protein powder or a dairy free milk powder alternative.
- Refined Sugar Free: As written, these bars contain no refined sugar and rely primarily on dates for sweetness.
- Vegetarian: Suitable for vegetarians when using a vegetarian friendly protein powder.
Leftovers and Storage
- Refrigerator: Store the bars in an airtight container in the refrigerator for up to 1 week.
- Freezer: For longer storage, place the bars in a freezer safe container and freeze for up to 2 months. Then thaw in the refrigerator, or at room temperature, before serving.
- For best texture though, keep the bars chilled, especially during warmer months. The cooler temperature helps maintain their chewy consistency and prevents them from becoming overly soft.
But, I Still Have A Few Questions…
Do these taste like RX Bars?
Similar yes, but they honestly taste even better! These bars have a texture that is soft and a little chewy, but not overly chewy (which I find with the RX bars). They also have a simple ingredient profile just like RX bars.
How much protein and fiber is in each bar?
Each bar contains approximately 10-11 grams of protein depending on the brand and type of protein powder used and approximately 4-5 grams of fiber, primarily from the dates and cashews.
Do I need the salted caramel syrup? Where can I find it?
Not necessarily. I think using it adds a nice caramel depth, but if you can’t find it then I would just leave it out. The syrup I use is sold by Rising Star Baking Supply and found at Walmart currently.
Can I use a flavored protein powder?
Yes. Vanilla protein powder works would like work well and it complements the salted caramel flavor.
Why is my mixture too dry?
Different protein powders can absorb moisture differently, so add water one tablespoon at a time until the mixture easily holds together.
Why is my mixture too sticky?
If the mixture is too sticky for you, then you can add a small amount of additional protein powder, or finely ground cashews, until the desired texture is reached.
Can I make these without protein powder?
Yes, although the protein content will be lower. You may also need to slightly reduce the liquid used so that they aren’t too sticky/soft.
Do I need a food processor?
A food processor is highly recommended for achieving the proper texture and consistency of these bars. I like my Ninja for this.
Why do these bars feel greasy?
The natural oils from the cashews surface over time, which is normal. Blot with a paper towel, if desired.
Can I freeze these bars?
Absolutely! Wrap individually in parchment, or plastic wrap, and freeze up to 2–3 months. Let them thaw at room temperature for 10–15 minutes.
How long do bars last in the fridge?
Up to 1 week in an airtight container.
Are these good for meal prep?
Yes. These bars are ideal for preparing ahead and storing throughout the week.
Can I make them vegan or nut free?
Yes! Use seed butters and plant based milk and protein powders. See the substitutions section above.
Let’s engage!
Make sure to tag @thehomechefmomma on Instagram or Facebook, and leave a review or comment if you make these. I always get so excited to see your creations, variations of the recipe, and feedback! Just remember to be kind in your comments, there is still a person behind this screen! 🙂
Salted Caramel Cashew Protein bars
Ingredients
Ingredients
- 8 oz soft Medjool dates pitted
- 1 cup roasted cashews
- 3 tablespoons creamy cashew butter
- ¼ cup dry milk powder
- ¼ cup unflavored protein powder
- 1 teaspoon vanilla bean paste or vanilla extract
- 1/2 tsp cinnamon
- ½ tsp salted caramel syrup if you have it, otherwise omit
- ¾ teaspoon flaky sea salt
- 1 tsp maple syrup or extract (optional)
- 1 –3 tablespoons water as needed
Optional Finishing Touches
- Extra flaky sea salt
- Finely chopped toasted cashews
Instructions
- Line an 8×8-inch pan with parchment paper.
- If your dates feel dry or firm, soak them in hot water for 5 minutes first, then drain well.
- Add the roasted cashews to the food process and pulse a few times to break them down.
- Then add the dates, cashew butter, dry milk powder, protein powder, cinnamon, salted caramel syrup, vanilla, sea salt, and maple syrup to a food processor.
- Process until the mixture becomes thick and sticky and easily holds together when pinched between your fingers.
- If the mixture seems too dry or crumbly, add water 1 tablespoon at a time until the texture comes together.
- For a deeper toasted flavor, pulse only part of the cashews fully smooth and leave a few small chunks for texture. (I usually reserve a few roasted cashew pieces and press them in on the top.)
- Firmly press the mixture into the prepared pan using the back of a measuring cup or spatula.
- Sprinkle lightly with flaky sea salt and chopped toasted cashews if desired.
- Refrigerate for 1 hour or freeze for 20 minutes until firm.
- Slice into 8 bars and enjoy.
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Nutritional Content Disclaimer
I choose not to include nutritional information with my recipes, as these values can be calculated from the ingredients provided. With my background as a pediatric nurse practitioner and my own family experience with disordered eating, I understand how focusing on numbers can affect our relationship with food. My philosophy is that all foods have a place—sweet, savory, nourishing, or indulgent. I aim to share recipes that support a healthy, joyful approach to eating. My hope is that this space also encourages a balanced, healthy relationship with food for you and your family too.