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Healthy Pumpkin Caramels: Recipe

October 25, 2021 2 min read

Healthy Pumpkin Caramels: Recipe

Healthy Pumpkin Caramels Recipe

At Honey Bee Meals, we’re delighted to provide you with delicious and nutritious meals to make your life easier and to help you feel your best! Our paleo, keto, vegan or vegetarian meals provide you with many options to maintain your healthy and balanced diet. 

Whether you’re enjoying our Beef Taco Chili, Pesto Tuna Burgers or Autumn Bowl, our menu is always gluten-free, dairy-free, soy-free, nut-free and refined sugar-free. Each week, we even have a few sweet treats to choose from. Like our muffins and new Apple Crumble bars.

When you’re craving something sweet, and forgot to order Honey Bee Meals muffins, try these Pumpkin Caramels. They are made with pure pumpkin puree (high in fiber), honey (one of our favourite sweeteners) and coconut oil (one of the best fats!)

Give this recipe a try and tag us @honeybeemeals to show us your creation!

Healthy Pumpkin Caramels 


  • 1 cup pumpkin purée
  • 1/3 cup honey
  • 1/2 cup coconut oil
  • 1 tsp. pumpkin pie spice (cinnamon, nutmeg, ginger, and cloves)
  • 1/2 cup toasted pumpkin seeds
  • dash of good quality salt


  1. In a small heavy-bottomed saucepan, simmer the pumpkin purée, honey & spices on medium-low heat for about 20 to 30 minutes or until very thick (about the consistency of mashed potatoes). Be sure to stir the mixture frequently as it cooks, particularly once it thickens as it can stick to the bottom of the pot.
  2. Once it has thickened considerably, remove from heat and add the coconut oil. Mix together until the coconut oil melts. Blend with a hand blender (or whisk vigorously by hand) until smooth and thick.
  3. Line a 9 x 5 loaf pan with oiled parchment paper (leaving an overhang on either side for easy removal) and spoon or pour the hot pumpkin mixture into the pan. Smooth the top with a spatula and sprinkle with the toasted pumpkin seeds until the top is evenly covered.
  4. Refrigerate for at least an hour. Remove the solid rectangle from the pan by pulling the edges of the parchment paper, and invert it onto a cutting board, pumpkin seeds facing down. Slice into squares. (If you have trouble slicing them cleanly, place in the freezer for an additional 15 minutes before slicing). Sprinkle a little salt on top of the caramels. Store in the fridge until ready to eat.

Adapted from Primal Palate

Toronto Healthy Meal Delivery | Meals Delivered Toronto

Photo credit: Primal Palate

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