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
The perfect little snack! A lightly sweet crust that features fibre-rich oats, topped with a fun, hidden banana slice and filled with decadent dark chocolate and sweet, creamy peanut butter. Full of protein, healthy fats and fibre for the dietitian in me and super-simple, convenient and kid-loved for the mom in me! This recipe calls for runny natural peanut butter. If yours isn’t runny, see my tip at the bottom of the recipe for best results.
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
If your natural peanut butter isn’t runny, heat it in the microwave in 15 second increments, stirring in between, until melted.
These cups can be stored in the freezer for up to 3 months for convenience.
![[AD] Who else loves a quick, one-pot meal for the busy back-to-school season? 🙋♀️
As a dietitian and mom, I’m all about recipes that are quick, affordable, nourishing, and of course, delicious. That’s why I’ve teamed up with my friends at L’Ancêtre Cheese to bring you my Homemade One-Pot Hamburger Helper—perfect for weeknight dinners and makes awesome leftovers for lunchboxes too!
What I love most? You can toss everything—beef, pasta, veggies—into one pot, saving time and dishes! Plus, @ancetrecheese , made locally here in Canada from pasture-fed cows, adds that perfect cheesy touch. It’s organic, sustainably produced, and absolutely delicious. 🧀
What you need:
* 1.5 lbs lean ground beef
* 4 cups uncooked whole grain, regular or gluten-free pasta noodles (like rotini or macaroni)
* ½ yellow onion, diced
* 2 cups veggies of choice, diced (eg. mushrooms, bell peppers, carrots, broccoli, cauliflower etc.)
* 1 cup frozen peas
* 2 cloves garlic, minced
* 1 tsp pepper
* 1.5 cups milk of choice
* 1.5 cups chicken broth
* 1-680 mL jar tomato pasta sauce
* 2 tsp Italian Seasoning
* Tsp red pepper flakes
* 3 cups L’Ancêtre’s Marbled Mild Cheddar
Put it all together:
1. Cook beef in a large pot over medium-high heat until browned, then drain. Add onion, garlic, red pepper, mushrooms, red pepper flakes, Italian seasoning, salt, and pepper; cook until veggies are tender-crisp.
2. Mix in milk, broth, tomato sauce, and uncooked macaroni. Bring to a boil, then reduce heat and cook for 15-18 minutes, stirring often. Adjust liquid as needed.
3. Remove from heat, stir in frozen peas and 1 cup of cheese until melted. Transfer to a casserole dish, sprinkle with remaining cheese, and bake at 375°F for 5-10 minutes until golden. Cool before serving.
Make sure to pick up L’Ancêtre cheese (either a family-sized block or pre-shredded) at a local retailer near you! Visit https://www.fromagerieancetre.com/en/cheeses/ to find out more!
#Ad #Partner #BackToSchool #LunchboxIdeas #OrganicCheese #FamilyMeals #LAncetreCheese](https://www.sarahremmer.com/wp-content/uploads/sb-instagram-feed-images/459558167_1543212989903442_998663133378052381_nfull.webp)
![👇[AD] Dietitian-approved “snack lunches” that my kids love, in partnership with my friends at @naturesbakery 💜
Make sure to comment “snack lunch” and I’ll send you a free school-lunch cheat sheet 🙌🏻
Let’s be honest, the items kids get most excited about in their school lunches are the... snacks! So, why not build a meal-worthy “snack lunch” that your kids can be excited about opening and enjoying?
We do this often, and for good reason. It’s quick and easy for me (yay!), and my kids love helping pack them. Plus, these lunches can be just as nourishing as a “traditional” lunch. Bonus: the most often get eaten!
Here’s my “rule of 4” for building these lunches, ensuring they’re packed with the nutrients my kids need for the day:
1️⃣ Whole grains/starches
2️⃣ Protein-rich foods
3️⃣ Fruit
4️⃣ Veggies
As a dietitian Mom, I’m a huge fan of including @naturesbakery Fig Bars in my kids’ lunches. Not only do they always get eaten (aka my kids love them), but I love that they contain a simple ingredients list with whole grains and real fruit. They’re also plant-based, dairy-free and nut-free (making them perfect for school lunches!).
A typical “snack lunch” might look like this:
Charcuterie-Style
* Meats, cheese and crackers; for plant-based families, you could swap the meat and cheese with smoked tofu slices, tempeh strips or plant-based deli slices, plant-based cheeses, and hummus, roasted chickpeas or edamame.
* Cut up fruit
* Chia pudding
* A Nature’s Bakery Raspberry Fig Bar (plant-based, dairy-free, and nut-free!)
Mediterranean-focused:
* mini naan bread/pita
* Hummus
* mini caprese salad skewers
* Nature’s Bakery Blueberry Fig Bar
* Fruit
* Dried chickpeas
Fun Finger Foods:
* energy bites
* edamame beans
* Seed and banana roll-ups
* string cheese (or dairy-free alternative)
* Nature’s Bakery Raspberry Fig Bar
* Mini carrots
If you think your kids will love snack lunches, comment “snack lunch” below for a free school lunch cheat sheet ❤️
#Ad #Partner #NaturesBakery #SnackLunch #SchoolLunchIdeas #DietitianApproved #PlantBasedSnacks](https://www.sarahremmer.com/wp-content/uploads/sb-instagram-feed-images/458372728_522285503507501_4269903014098073865_nfull.webp)
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