By These healthy Samoa cookies are chewy, chocolatey, and coated in a date-pb caramel that does a better job at "caramel" than most actual caramel recipes! They get their protein from hemp seeds and PB powder and sweetness from a banana base - no powder and no shortcut that makes them taste like a health food. These actually taste like Samoas 💃! Baking them (not just chilling) is what gives them the texture that no-bake versions can't match.
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I'm a stan at local Girl Scout stands - I would get upset when my old boss wouldn't tell me his girls were selling them because the caramel delites or Samoas were what I waited all year for.
Then I saw someone on TikTok use mashed bananas to make homemade ones, but read the replies only to find out they were, in fact, not good with just bananas. Turns out mashed banana with unsweetened coconut tastes just like that - not like the beloved cookie.
But the idea was sound, so I used the banana plus some maple syrup for a cookie worth your time, and used my go-to caramel date paste from my snickers overnight oats without protein powder. And the result was turning my husband (a coconut-adverse person) into a Samoa cookie lover in just one bite!
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why these are genuinely really good cookies - not good for "healthy cookies"
Most healthy Samoa recipes you'll find are no-bake - dates and coconut blended in a food processor, pressed into a ring shape, and dipped in chocolate. They're genuinely good and pretty easy to make. If that's what you're looking for, those recipes are out there.
This version is baked, which means a few things. The coconut gets a slight toast in the oven that you don't get from chilling alone, and it helps them hold their shape. The banana caramelizes just enough to add sweetness you can't replicate by chilling. And the texture lands closer to an actual cookie rather than a truffle or an energy ball. The date-pb caramel replaces the standard date paste layer and adds a peanut butter nuttiness (true to traditional caramel) that most other versions skip. And the hemp seeds bring in real protein without anything that tastes like a supplement, just like in our Chocolate Peanut Butter Rice Krispie Bars.
If you're here during Girl Scout cookie season, looking for a version you can feel good about eating more than two of: this is it.
key ingredients & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Shredded coconut: Unsweetened works best - sweetened coconut makes these too sweet once the caramel and chocolate are on. Medium shred holds together better than finely shredded. If you get the thicker shreds from Trader Joe's, just crush them in a food processor or with a rolling pin a bit first.
- Hemp seeds: You won't taste these alongside the coconut! Do not swap for chia seeds or flax - the texture and binding are different. If you need to skip them, just use extra coconut.
- Banana: Binds the base without eggs and adds just enough natural sweetness. This is one recipe where I prefer a normal ripe banana (just yellow, not overly ripe) because this gives a milder banana flavor that doesn't overpower the coconut and caramel.
- Dates (for the caramel): Soaked in hot water and drained, so you can mash them into a paste. Medjool dates work best - they're softer than deglet noor. Soak in hot water with a towel over the top for 10 minutes so they really soften.
- PB powder: Stirs into the date paste with the maple syrup to create the caramel layer. It adds richness and protein without the oiliness of actual peanut butter, which would make the caramel layer too loose. Regular peanut butter does NOT work here -- the oil separates, and the texture goes wrong.
- Maple syrup: Makes these a really yummy, sweet cookie.
- Chocolate chips + coconut oil: Any chocolate chips work as long as you melt them with the coconut oil so they don't seize up on you. I like dark chocolate.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
the date-pb caramel layer
The caramel is the most important part of a Samoa and also the part that most versions get wrong. The trick is soaking the dates covered in hot water first - this softens them so they mash smoothly with just a fork (some clumps are ok). Drain them as best you can, but this recipe is pretty forgiving, so don't stress if there's still a bit of water.
The pb powder goes in with the maple syrup to make it paste-like. You want it thick -- like peanut butter consistency, not runny.
step by step: tips to nail this recipe every time
- Mash the banana until completely smooth: Lumpy banana = lumpy cookie. Use a fork and take an extra 30 seconds to really work it smooth. If the banana is cold from the fridge, let it come to room temperature first - it mashes more evenly.
- Press the cookies firmly into rings: These won't spread or puff in the oven. Press them into a ring shape (like a real Samoa, also more on that below) on your lined baking sheet before they go in.
- Watch them at 10 minutes: Ovens vary. At 10 minutes, check for golden edges and a set top that looks dry and just starting to brown. They'll firm up more as they cool - don't pull them out looking for a soft cookie, or they'll fall apart when moved.
- Cool completely before adding the chocolate. Pop them in the freezer for 15 minutes before dipping in chocolate. Then make sure to place them on parchment paper and put them back in the freezer for the chocolate to set up. Once it is set up, then they can be stored in the fridge or freezer.
quick recipe video
shaping your cookies
Just use a spoon or cooking scoop to pop the batter on the tray in balls first, then press flat with your hands and use your finger to gently make a hole in the middle. If you have any date chunks or banana ones, the dough will kind of separate when you put the hole in the middle - that's ok, just press the top a bit while also pressing the side until it comes together again. It can help to lightly wet your hands for this part, too.
my cookies are falling apart!
They weren't baked long enough, or they're still too warm. Give them the full 10-12 minutes and let them cool on the pan for 5 minutes before moving them. Use a large spatula to carefully lift them up. Also helpful to bake them on parchment paper to avoid them sticking. They are very tender until dipped in chocolate!
troubleshooting & testing notes
The caramel is too runny. The dates weren't drained well enough, or too much water went into the pb powder mixture. If the caramel is too loose, refrigerate it for 10 minutes to thicken. You can also stir in another teaspoon of pb powder.
The chocolate seized up and got thick and grainy. Make sure to heat it in 30 second increments with coconut oil. The fat from the coconut oil helps it not seize.
Testing note: I tested no-bake vs. baked versions side by side, and the difference is real. The no-bake version is softer and more date-forward - it reads closer to a truffle than a cookie. Baking gives the exterior a slight crust while keeping the inside chewy, and the banana caramelizes in a way that doesn't happen when chilled. Worth the extra step!
Recipe
healthier Samoa cookies (high protein without protein powder)
Ingredients
cookie dough
- 1 cup (80 g) unsweetened shredded coconut
- ½ cup (80 g) hemp seeds
- ¼ c (60 g) egg whites
- 1 ripe medium banana (mashed smooth)
- 6 Medjool dates (pitted, soaked in hot water for 10 minutes and drained)
- 2 tablespoons (14 g) pb powder
- 2 tablespoons (40 g) maple syrup
chocolate coating
- ⅓ cup (55 g) dark chocolate chips (or milk - whatever you like!)
- 1 tablespoon (14 g) coconut oil
- flaky sea salt for finishing
Before you start!
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Instructions
- Preheat oven to 350F. Line a baking sheet with parchment.
- Mash the 1 ripe medium banana in a large bowl until completely smooth. Stir in the 1 cup unsweetened shredded coconut, ¼ c egg whites, and ½ cup hemp seeds.
- Soak the 6 Medjool dates in hot water, covered, for 10 minutes. Drain well. Add the 2 tablespoons pb powder and 2 tablespoons maple syrup and mix to combine.Stir this into the banana coconut mixture until a dough forms.
- Scoop about a heaping tablespoon of dough per cookie. Press flat into a disk with your hands, then use one finger to push a hole through the center while holding the edges with your other hand. Lightly damp hands help prevent sticking. Place on the lined baking sheet.This makes 12 cookies but they don't spread so feel free to pack onto a tray.
- Bake 10-12 minutes, until the edges are golden and the tops look set and dry.Let cool on the pan for 5 minutes, then either carefully transfer to a plate or slide the whole tray into the freezer for 15 minutes while you make the chocolate.While they chill, melt the ⅓ cup dark chocolate chips and 1 tablespoon coconut oil together in the microwave in 30-second increments, stirring between each, until smooth.
- Dip the bottom of each cookie into the chocolate and set back on parchment. Drizzle remaining chocolate over the tops in stripes. Immediately sprinkle with flaky sea salt.
- Return to the freezer for 10-15 minutes to set then enjoy! Store in the fridge or freezer.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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