Low Fructose Caramel Walnut Slice

By Lilian Dikmans


The best thing about this gooey Low Fructose Caramel Walnut Slice is that you can throw it together at a moment’s notice. Made with simple ingredients, you probably already have them in your pantry.

All of my recipes tend to take this approach. If there’s an ingredient list a mile long, with a bunch of items that you’ll probably never use again, I lose interest. Plus, as an impatient person, when I feel like a treat I need to be able to conjure it up fast.

Caramel Walnut Slice

If you have issues with fructose or foods that are high in FODMAPs, this recipe is a great alternative to most ‘healthy’ caramel slices. Using rice malt syrup as the sweetener, and dark (at least 85% cocoa) chocolate for the topping, the fructose content is very low.

Caramel Walnut Slice

If you don’t have fructose intolerance, you could use pure maple syrup instead of rice malt syrup. Feel free to mix up the nuts as well. I love walnuts, but you could sprinkle over any nut you like. Or leave the nuts out completely for a nut-free version.

More healthy slice recipes

For another caramel slice, this Easy No Bake Vegan Slice has a creamy vegan caramel filling made with cashew butter.

This Vegan No Bake Chocolate Mint Slice has become one of my favorites. The creamy mint filling is so good.

This Chocolate Raspberry and Chia Slice is another healthy, no bake slice with a dreamy raspberry filling.

You can find all of my bars and slices on the Bar and Slice Recipes page.

Low Fructose Caramel Walnut Slice Recipe

8 pieces

Prep time
10 mins

Cook time
1 hour chilling


For the base

  • 5 x plain thick rice cakes (to make 1 cup powder – see notes below)
  • 1 x 20ml tablespoon raw cacao powder (or cocoa powder)
  • 1/4 cup extra virgin coconut oil, melted
  • 2 x 20ml tablespoons rice malt syrup (or pure maple syrup)
  • 1 teaspoon pure vanilla extract

For the caramel layer

  • 1/4 cup tahini
  • 2 x 20ml tablespoons extra virgin coconut oil, melted
  • 1/4 cup rice malt syrup (or pure maple syrup)
  • 1 teaspoon pure vanilla extract
  • Pinch of sea salt
  • 1/2 cup raw walnuts

For the chocolate topping

  • 80g dark (85% cocoa) chocolate
  • 1 x 20ml tablespoon extra virgin coconut oil


  • 1
    Line an 8 x 12cm container with baking paper or cling film.
  • 2
    To make the base, process the rice cakes in a food processor or blender to get 1 cup of powder. Add the powder to a bowl with the cacao powder, melted coconut oil, rice malt syrup and vanilla and stir until everything is well combined. Press the mixture firmly into the lined container and transfer to the freezer.
  • 3
    To make the caramel layer, mix the tahini, melted coconut oil, rice malt syrup, vanilla and salt in a bowl until well combined. Initially, the mixture may look like it has split, but continue beating it together with a spoon until it thickens. Spread the caramel over the base. Sprinkle the walnut halves over the top and lightly press into the caramel. Return to the freezer.
  • 4
    To make the chocolate topping, melt the chocolate in the microwave or using a double boiler. Add the coconut oil and stir until everything is melted and combined. Pour the chocolate mixture over the top of the slice, then return to the freezer or fridge to set for a few hours.
  • 5
    Once set, remove the slice from the container and cut into pieces with a sharp knife. The caramel layer will start to soften the longer you leave it out at room temperature.
  • 6
    Store in the fridge or freezer.


You will need about 5 thick rice cakes to get 1 cup of powder. If you only have thin rice cakes, just add a few more until you get 1 cup of powder. If you don’t have rice cakes, you could use 1 cup oat flour instead. You can make oat flour by whizzing rolled oats in a food processor until you get a powder.

I use an Australian 20ml tablespoon. 1 x 20ml tablespoon = 4 teaspoons.

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Lilian Dikmans

Lilian Dikmans is an Australian model, Muay Thai fighter and founder of Real Food Healthy Body

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