Healthy No-Bake Peanut Butter Cups with Oats & Banana
What does this pediatric dietitian and mom of three serve up for a seriously yummy, no fail, nourishing snack? One of my frequent go-to’s are these delicious no-bake peanut butter cups. They’re a healthier twist on classic candy peanut butter cups, instead made with a layer of wholesome oats (rolled oats or quick oats work well) and a banana slice, a chocolate middle layer and a top layer of creamy, filling peanut butter. Freeze the no-bake snacks on a flat surface for about 5-10 minutes, and then enjoy!
There are a lot of things that can go wrong in a day but these no-bake treats are not one of them. This recipe is so reliable, I nearly added “Never Fail” to their name. I know that I can rely on my pantry to be stocked with their 7 simple ingredients and that they can be whipped up quickly for 12 treats that store in the freezer until needed (or discovered ha ha ha!). They are gluten-free, great for families for whom gluten is a concern. To make this recipe vegan, simply use vegan chocolate chips.
How to Enjoy Peanut Butter Oat Cups
No Bake Peanut Butter and Banana Chocolate Oat Cups are perfect for the summer months because you literally just assemble them and stick the pan in the freezer. We serve them as a yummy dessert when hosting a crowd on hot days. It’s the perfect choice because they’re completely made ahead and hand held, no fussing with cutlery and plates; you can add a dollop of whipped cream and a sprinkle of crushed nuts to make them even fancier.
They’re not just for the hot months, though, savour them all year long as a dessert, treat or part of a meal! Their combo of fibre, protein and healthy fats make them a satisfying after school snack. It’s so important to us all that our kids are nourished and cherished at the end of a long school day and when I surprise them with these pretty little cups, it adds a special feeling to those moments. Don’t get me wrong, there are a lot of days that I serve packaged snacks or a simple piece of fruit with some cheese or nuts (a lot!) but I love to shake it up with a “fancy” treat or snack every now and then!
The busy mom in me loves that my kids can help themselves to one or two from the freezer after a long school day and the dietitian in me loves that they are getting protein, fibre and healthy fats.
What you need to make this dietitian-approved recipe
Oats: Are an antioxidant energy-booster that helps to bolster the digestive system with both soluble and insoluble fibre. These help feed the good bacteria in the gut and promote heart health.
Peanut butter: Protein-rich peanuts provide fuel and staying power thanks to their health-promoting fats. They also contain a good amount of magnesium, which can help with sleep, mood, concentration and more.
Banana: Instant energy for kids that adds a little more fibre to these delicious frozen cups, along with potassium and Vitamin C. Plus, kids love finding the little hidden banana slice in the centre!
Dark Chocolate: Dark chocolate DOES have some health benefits, but more importantly, it’s delicious! It adds flavour and fun to this easy recipe.
How to Make these Peanut Butter Oat Cups
The oat and peanut butter cup layer is nutty and lightly sweet from just a hint of vanilla and pure maple syrup.
Pack the oat mixture into muffins tins.
A little slice of banana is a hidden treasure for kids to bite into, topped with irresistible dark chocolate and a whipped peanut butter + pure maple syrup topper.
I like to drizzle a little extra chocolate overtop because, well, it’s chocolate!
A sprinkle of flaky sea salt is a lovely addition, the salt brings out the sweetness and kicks it up a complexity level for the grown ups enjoying this snack.
This Recipe is Versatile
This recipe is both hassle-free and versatile; you can use silicone or paper muffin cups, slightly ripe to very ripe banana, instant or rolled oats, any chocolate chips you have on hand from milk to dark, sprinkle a little flaky sea salt or finely chopped nuts overtop after drizzling with chocolate or add that dollop of whipped cream if serving as a dessert, swap out the peanut butter for almond butter or use sunflower butter if you need a nut-free option, even double or even triple the recipe with ease. However you decide to serve them, I know you will love them!
Healthy No-Bake Peanut Butter Cups with Oats & Banana
Ingredients
1st layer:
- 2 cups rolled or quick-cooking oats
- 1/2 cup natural smooth peanut butter
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 1 banana sliced into 12 round slices
2nd layer:
- 3/4 cup dark chocolate chips
- 1 tablespoon coconut oil
3rd layer:
- 1/2 cup natural smooth peanut butter
- 1 teaspoon maple syrup
- 1 teaspoon coconut oil
Optional top layer:
- Drizzled melted chocolate
- Sea salt
Instructions
- Layer a standard muffin tin with paper, silicone or parchment cups.
- Make the 1st layer: Except for the banana slices, mix together the 1st layer ingredients, adding a few spoonfuls of water if needed for moisture. Evenly distribute in the cups, a scant 1/4 cup per cavity, pressing firmly down with your fingers or the base of a measuring cup.
- Place one banana slice on top of the oat mixture in each cup.
- Make the 2nd layer: To a microwave safe cup or bowl, add the chocolate and coconut oil. Add to a microwave and heat in 30-second increments, stirring in between, until mostly melted. Stir, until fully melted. Be careful not to overcook or the mixture will harden.
- 5. Add 1 1/2 teaspoons or so on top of each oat layer, which leaves a little for the chocolate drizzle at the end, if desired. If you aren’t adding the drizzle, go ahead and use 2 teaspoons per cavity.
- Now, we’ll freeze the cups on a flat surface for about 5-10 minutes.
- Make the 3rd layer: Stir together the 3rd layer ingredients, until combined. Add a scant tablespoon of this mixture overtop each cup.
- Lastly, top each cup with a drizzle of chocolate and a little sprinkle of sea salt (both optional).
- Return the pan to the freezer for around 30 minutes, until cups are solid. Enjoy!
Notes
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric nutrition. She’s the founder of Centred Nutrition Collective and has nearly 20 years of experience helping families feel confident about feeding their kids.
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