PCOS/PMOS-Friendly Salted Caramel Cups

Tamika Woods26 July, 2026 1 min read

These PCOS-friendly salted caramel cups combine a soft almond and coconut shortbread base with a creamy peanut butter and tahini caramel, finished with a rich dark chocolate layer. They contain satisfying fats, protein and fibre, making them a delicious option when you want something sweet that feels a little more balanced.

Ingredients:

Shortbread Base:

¾ cup almond meal
½ cup desiccated coconut
6 scoops collagen powder, such as Nourished InnerBeauty Collagen
1 tablespoon ghee or coconut oil
¼ cup water
1 egg
2 tablespoons cassava flour or another gluten-free flour
1 teaspoon monk fruit powder or your preferred natural sweetener

Salted Caramel Layer:

½ cup smooth peanut butter
½ cup tahini
1 teaspoon monk fruit powder
¼ cup coconut oil, melted
¼ cup collagen powder, optional (I suggest InnerBeauty)
A pinch of salt, if needed

Chocolate Layer:

1 block 70% or 85% dark chocolate, broken into small pieces
1 tablespoon coconut oil

(makes approximately 10)

Instructions:

Preheat the oven to 160°C or 320°F.
Add all the shortbread base ingredients to a medium bowl and mix until well combined.
Divide the shortbread mixture evenly between 10 muffin moulds. Silicone muffin moulds work best, as they make the cups easier to remove.
Press the mixture down firmly to create a flat, even base.
Bake for approximately 20–22 minutes, or until the shortbread is lightly golden.
While the bases are baking, prepare the salted caramel layer by mixing the peanut butter, tahini, monk fruit, melted coconut oil, optional collagen and salt until smooth.
Once the shortbread bases are cooked, carefully remove them from the muffin moulds and allow them to cool on a wire rack. This helps prevent condensation from forming underneath. When using a metal muffin tin, leave the bases in place if they feel too fragile to remove safely.
Return the cooled shortbread bases to the muffin moulds and spoon the salted caramel mixture evenly over each one.
Transfer the muffin tray to the freezer for approximately 30 minutes, or until the caramel layer has firmed.
Place the dark chocolate and coconut oil in a microwave-safe bowl. Microwave in 30-second intervals, stirring between each interval, until just melted. Take care not to overheat the chocolate.
Spoon the melted chocolate over the caramel layer.
Refrigerate for at least one hour, or until completely set.
Carefully remove the cups from the muffin moulds and serve chilled. Store leftovers in the refrigerator, as they will soften quickly at room temperature.

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About Tamika Woods

Tamika Woods is a Clinical Nutritionist and bestselling author of PCOS Repair Protocol. She holds a Bachelor of Health Science (Nutritional Medicine) from Endeavour College of Natural Health and a Bachelor of Education from UNSW, graduating with Honours in both.

She is a certified Fertility Awareness Method Educator and ANTA member, and the recipient of the ANTA Graduate Award. After a decade managing her own PCOS, Tam now helps women find hormonal balance through evidence-based protocols.