Healthy(er) No-Bake Oatmeal Peanut Butter Cup Bites
If you're anything like me, you love having a snack on hand that’s quick, satisfying, and doesn’t leave you crashing an hour later. These no-bake oatmeal peanut butter cups have become one of my go-to treats—packed with healthy fats, fiber, and a touch of protein, they’re kind of like a grown-up version of the snacks we all loved as kids... but with way better ingredients. They're sweet enough to feel like a treat, but balanced enough to fuel your day.
You don’t need any fancy equipment or baking skills—just a bowl, a spoon, and a muffin tin. I love how flexible these are, too. You can keep it simple with the base recipe, or jazz it up with extras like dried fruit, chopped nuts, or a sprinkle of sea salt on top. They’re perfect for busy afternoons, pre- or post-workout bites, or even as a better-for-you dessert option.
Ingredients:
Servings: 8
1/2 cup rolled oats*
1/2 cup plain pumpkin seeds (whole seeds, chopped seeds, or blended into a pumpkin seed powder)
1-2 Tbsp ground flax seeds or chia seeds
1/8-1/4 cup honey, maple syrup, allulose, or other sweetener of choice
1/2 cup natural peanut butter
Pinch of salt (if using unsalted peanut butter)
1/4-1/2 tsp vanilla extract
1/4-1/2 cup chocolate chips, to melt over the top of each serving (any variation you choose)*
1 Tbsp water, if needed
Optional add-ins:
Extra chocolate chips in the mix
Any nuts or seeds you’d like
Dried fruits such as raisins, craisins, or dehydrated cherries or strawberries
Directions:
In a medium sized mixing bowl, combine oats, pumpkin seeds, and flax or chia seeds. Then add in your sweetener of choice (honey, maple syrup, allulose, etc), peanut butter, salt, and vanilla-stir until well combined. The mixture will be a bit thick, but just combine it the best you can.
Now is the time to add in any optional add-ins you choose. Again, the mixture will be thick, but if it becomes too crumbly, add 1 Tbsp of water and continue to mix.
Once a thick yet malleable consistency is reached, scoop about 1-2 Tbsp of the mixture and press flat into paper-lined muffin pans (or use silicone muffin pans). Once the mixture is pressed firmly into the muffin pans, top with about 1-2 tsp of melted chocolate chips.
Place Peanut Butter Cups in the refrigerator for 30 mins to an hour to set the chocolate. After this, the PB Cups can be removed and stored in an airtight container for about a week.
*To melt the chocolate:
Add chocolate chips to a microwave safe bowl and melt in the microwave for 30 second increments. After each 30 seconds, open the microwave and stir chocolate chips. Repeat this process until a smooth, melted consistency is reached. It will take approximately 1-2 minutes total to reach this consistency (exact time will vary, depending on the strength of the microwave used).
* My favorite oat option to use for these are organic sprouted oats. Sprouted oats are slightly lower on the glycemic index as well as have several more nutritional benefits than their non-sprouted counterparts.
*Chocolate varieties might include milk chocolate, semi-sweet, dark chocolate, or even white chocolate. There are also chocolate chip options that are sweetened with alternative sweeteners like allulose, monk fruit, stevia or erythritol, all of which have a lower glycemic impact. Check out varieties from Lilys, ChocZero or the many other brands out there. You can find these brands at most grocery stores and natural food stores, just be sure to check the labels, and also to do your research on the pros and cons of alternative sweeteners.
General Nutrient Breakdown:
This nutrient breakdown is an approximation. The exact nutrient breakdown will vary depending on factors such as which sweetener you choose, what type of oats you use, or whether or not you include any add-ins to your PB Cups.
The nutrient list below is based on a basic recipe using honey for a sweetener and not including any of the optional add-ins.
Per Serving (8 servings):
Calories ~ 245-255
Protein ~ 7 g
Carbs ~ 18-19 g
Fiber ~ 2.5-3 g
Sugars ~ 8-9 g
Fat ~ 16-18 g
Saturated Fat ~ 2.5 g
Micronutrient Highlights:
Magnesium: High (pumpkin seeds, flax, PB, oats)
Zinc: Moderate-High (mostly from pumpkin seeds)
Iron: Moderate (PB, oats, seeds)
Vitamin E: Moderate (PB, seeds)
B Vitamins:
Vitamin B1 (Thiamine) – Moderate to high from oats, flax, and seeds
Vitamin B6 – Moderate from oats, peanut butter, and seeds
Folate (Vitamin B9) – Moderate to high from pumpkin seeds and flax
Niacin (Vitamin B3) – Moderate from peanut butter and oats
Pantothenic Acid (B5) – moderate from oats and seeds
Riboflavin (B2) – smaller amounts, but still detectable
Potassium: ~150-200 mg/serving
Calcium: ~30-50 mg/serving (this amount can vary with flax and PB brand)
Disclaimer: This recipe contains peanuts, which have been known to cause severe allergic reactions in some people. Please be aware of your allergy status before making and/or consuming this recipe and these snacks. Furthermore, I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training, health coaching, and nutrition coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, nutrition or supplement program of any type.