Brownies with Salted Honey Caramel Sauce

It's been over a year since I began the autoimmune protocol diet due to health issues. I know how tough it is to celebrate with food for those dealing with allergies, food sensitivities, and other health conditions. It’s not impossible though! Just because you are on a special diet, doesn’t mean you can’t find ways to incorporate some fun and festive foods for feast days every once in awhile.

Here is a delicious {sugar-free, grain-free, dairy-free, egg-free, nut-free} recipe that I made to celebrate the feast of Our Lady of Mount Carmel. It would also be perfect for any of the other Carmelite saints, including the feast of St. Therese! Although I'm not sure I'll be able to wait until October to make them again... They are amazing! 
Brownies with Salted Honey Caramel Sauce

(source: Eat Heal Trive)  

  • 1/3 cup coconut flour
  • 1/4 cup arrowroot flour
  • 3 tbsp carob powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 1/2 cup apple sauce
  • 1/3 cup coconut oil, melted
  • 1/4 cup honey
  • 1 tsp apple cider vinegar
  • 1 tsp vanilla (non-alcoholic) 
  • 1 tbsp. gelatin plus 1/4 c water (for your gelatin egg)


Preheat oven to 350 degrees. Lightly grease an 8x8 baking dish. (Note: After greasing the pan with coconut oil, I also lined it with some wax paper.) 

In a small bowl, sift together the coconut flour, arrowroot flour, carob powder, baking soda, salt, and cinnamon.

Note: If you’re okay with cocoa (a Stage 2 AIP reintroduction), then replace the 3 tbsp. of carob powder for cocoa powder

In a large bowl combine the apple sauce, oil, honey, apple cider vinegar, and vanilla using an electric mixer.

In a small saucepan, sprinkle gelatin over the 1/4 c water and allow to soften for 2-3 minutes. While the gelatin blooms, mix the dry ingredients with the wet.

Turn the heat to medium low to melt the gelatin. This should only take about 30 seconds to 1 minute. Whist vigorously until the gelatin egg is very frothy. Then add this to the brownie mixture. Stir to combine.

Pour the mixture into your prepared baking pan and gently smooth and spread with the back of a wet spoon.

Bake for 25 minutes. Remove from the oven and allow to cool for 10 minutes before cutting.


Salted Honey Caramel Sauce
(adapted from 

  • 2 cups full-fat coconut milk
  • 1 cup honey
  • 2 teaspoons vanilla extract (non-alcoholic, optional)
  • 1 teaspoon kosher salt


In a medium saucepan, combine coconut milk and honey. Bring to a low boil over medium heat. Continue to boil, stirring occasionally, until mixture is thickened to caramel sauce consistency.

Note: The time will vary depending on the size of pan you use, but plan on around 15 minutes of low boiling. (It took me about 25 minutes.) 

Remove from heat, stir in the vanilla and salt (adjust to taste). Serve warm or transfer to a jar to store in the fridge. Warm before serving. Makes 2 cups.

Serve over brownies and sprinkle with additional salt if desired. 

You can also create {AIP} Brown Scapular Treats with the brownies as well, decorating them with caramel ropes and mango crosses

Our Lady of Mount Carmel, pray for us! 

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  1. This is fantastic, Jessica! Thank you!

  2. Jessica,
    Can I just use an egg instead of gelatin?
    Looks delish!

    1. Yes! Just replace with one whole beaten egg.

  3. Oh Jessica, I'm so happy for you that you found such a treat! You've worked so hard toward your health for so long, you deserve it!!