Bean 'O Caramel Bars

Bean ‘O Caramel Bars

Bean ‘O Caramel Bars

NOTE: This recipe CAN be made with other cereals (like Cheerios), but this recipe was designed to be low-glycemic for Type 2 diabetics.You can also replace the coconut nectar or brown rice syrup with maple syrup.
If you can't find Three Wishes Cereal locally, you can buy it here.
[dairy-free, low-glycemic, oil-free, vegan]
Course: Dessert, Snack
Cuisine: Kid-Friendly
Keyword: Bean ‘O Caramel Bars, Type 2 Diabetes
Author: Mrs. Plant


  • 3 1/2 cups Three Wishes Unsweetened O's Cereal
  • 1/4 cup smooth almond butter (made from only dry-roasted almonds)
  • 1/4 cup coconut nectar or thick brown rice syrup (found at Sprouts, Whole Foods, or online)
  • 3 T coconut sugar
  • scant 1/4 t salt
  • 1 1/2 t vanilla extract


  • In a large bowl, measure out 4 cups of the cereal. Set aside.
  • Line an 8×8 baking pan with parchment paper and set aside.
  • In a small saucepan, add the almond butter, coconut nectar, coconut sugar, and salt. Cook over medium heat, stirring to combine all of the ingredients. When the mixture begins to softly boil, let it do so for about 1 minute as you continue stirring. Remove from heat and stir in the vanilla.
  • While caramel is cooking, place the cereal in a large plastic bowl. Pour the caramel mixture over the cereal and stir with a silicone spatula until all of the pieces are coated well.
  • Turn the mixture out into the parchment-lined pan and press it into the pan evenly with the back of the spatula. Place in the freezer for at least 2 hours to harden up. Then, lift out the parchment paper, and place it on a cutting board. Cut into 9 squares. Serve!


NOTE: These bars store well in the refrigerator or the freezer in an airtight container.
Disclosure: Mrs. Plant makes use of affiliate links when they are available. These are products I have personally purchased and recommend based on my experience with them. Your use of these links for product purchases provides me with a commission which pays for the food and supplies I use to keep this website alive. However, your use of these links as a reader is not required.

Leave a Reply