[RECIPE] Chocolate caramel cups

Chocolate caramel cups

Tired of peanut butter cups? Looking for a decadent treat that uses better-for-you ingredients to keep your calories and sugar in check?

Look no further than this delectable chocolate caramel cups recipe.


Makes 2 servings.

Chocolate mug cake ingredients

  • 1 scoop USN BlueLab Whey, Double Chocolate Rocky Road flavour
  • 1 tbsp unsweetened cacao
  • 1 egg
  • ½ tsp baking powder
  • 3-4 tbsp milk of choice
  • 1 tsp sweetener of choice
  • Caramel cheesecake layer ingredients
  • 2 USN DietFuel Ultralean Caramel protein bars
  • 3-5 tbsp milk of choice
  • 3 tbsp fat-free cottage cheese
  • 2 tbsp fat-free plain yoghurt
  • 1 tbsp sweetener of choice

Chocolate sauce ingredients

  • 2 tsp USN BlueLab Whey Double Chocolate Rocky Road flavour
  • 1 tsp unsweetened cacao
  • 3 tbsp water

Topping ingredients

  • 4 tbsp rolled oats
  • 2 tbsp honey
  • 1 tbsp unsweetened cacao

Cacao powder contains more than 300 different chemical compounds, including highly beneficial polyphenols known as flavonoids. Cacao has nearly four times the antioxidant content of dark chocolate and more than 20 times that of blueberries.


  1. Mix all the chocolate mug cake ingredients in a giant mug and microwave for 1 ½ minutes. Keep watching the mug cake to ensure that it doesn’t rise over the top.
  2. Melt the protein bars with the milk until it has a creamy consistency. Blend the cottage cheese, yoghurt and sweetener with the melted bars.
  3. Mix all the chocolate sauce ingredients together until a sauce consistency is achieved.
  4. Mix all the topping ingredients and fry in a well-greased pan until the oats are toasted and slightly sticky.

Layer your dessert in a cup as follows:

  1. Chocolate cake
  2. Caramel cheesecake filling
  3. Chocolate cake
  4. Caramel cheesecake filling
  5. Chocolate sauce
  6. Topping

Rolled oats are a better option than processed instant oats as they have a lower GI value and are also more nutrient dense – they’re an excellent source of thiamine, iron, and dietary fibre, the antioxidant avenanthramides.

Recipe by Nelmarie Klopper

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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