These easy 3-Ingredient Peanut Butter Cups are a quick and delicious way to satisfy your sweet cravings without artificial ingredients. Made with just peanut butter, banana, and coconut oil, this healthy treat is simple to prepare and guilt-free. Plus, they require no baking—just mix, freeze, and enjoy!
Full Recipe:
Ingredients
- 1/2 cup natural peanut butter (no salt added)
- 1 ripe banana, mashed
- 2 tablespoons unrefined coconut oil, melted
Directions
- In a mixing bowl, combine all ingredients until smooth.
- Add 1 tablespoon of the mixture into paper cups.
- Place the cups in a freezer-safe dish or on a tray and freeze until set (about 2 hours).
- Let them sit at room temperature for 1–2 minutes before eating, as they melt quickly.
Nutrients
- Serving Size: 2 cups
- Calories: 110 kcal
- Carbohydrates: 5g
- Protein: 3g
- Fat: 9g
- Saturated Fat: 4g
- Sodium: 2mg
- Fiber: 1g
- Sugar: 3g
- SmartPoints (Freestyle): 5
The Power of Peanut Butter: A Nutrient-Packed Ingredient
Peanut butter is the star ingredient in these cups, providing a rich, creamy texture that pairs beautifully with the sweetness of banana. Peanut butter is also packed with nutrients, making it a great choice for those who want to indulge without compromising their health goals. A good source of protein, healthy fats, and essential vitamins like vitamin E and B3, peanut butter offers more than just flavor.
The healthy fats in peanut butter are primarily monounsaturated and polyunsaturated fats, which are beneficial for heart health. These fats help to lower bad cholesterol levels while maintaining healthy levels of good cholesterol. Additionally, peanut butter contains fiber, which aids in digestion and helps keep you feeling full longer. For those looking to stay energized and curb hunger, peanut butter is a great addition to any snack or meal.
One important thing to note when choosing peanut butter is to opt for natural, unsweetened varieties that don’t contain added salt or sugar. This way, you can fully control the sweetness and flavor of your treats while ensuring they remain as clean and healthy as possible.
Bananas: A Natural Sweetener and Source of Nutrients
Bananas play a key role in this 3-ingredient recipe by adding natural sweetness without the need for refined sugars. Not only do they provide a mild, pleasant sweetness, but they also contribute essential nutrients like potassium, vitamin C, and vitamin B6. Potassium is vital for maintaining healthy blood pressure levels, while vitamin C boosts immune function and helps maintain healthy skin.
Bananas are also a great source of fiber, which aids in digestion and helps regulate blood sugar levels. This fiber, combined with the natural sugars in the banana, ensures that these Peanut Butter Cups offer a satisfying sweetness without causing the blood sugar spikes that can come from refined sugars.
The texture of mashed banana also enhances the smoothness of the peanut butter, ensuring that the cups have a creamy consistency that is both rich and easy to enjoy. The banana helps hold the mixture together, giving the treats structure while providing a gentle sweetness that balances the richness of the peanut butter.
Coconut Oil: Healthy Fats and Texture
Coconut oil is the final ingredient in this recipe, adding healthy fats and contributing to the overall texture of the peanut butter cups. This oil is high in medium-chain triglycerides (MCTs), a type of fat that has been shown to support brain health, increase energy, and promote fat burning. MCTs are also easily absorbed by the body and converted into energy, making coconut oil an excellent choice for those looking for a quick source of sustained energy.
In addition to its health benefits, coconut oil helps give the Peanut Butter Cups a smooth, firm texture once frozen. When mixed with the peanut butter and banana, the coconut oil solidifies in the freezer, helping the mixture set and creating a satisfying bite when you eat the cups. Its mild coconut flavor complements the peanut butter, adding an extra layer of richness without overpowering the other ingredients.
Coconut oil also helps bind the ingredients together, ensuring that each Peanut Butter Cup holds its shape as it freezes. The result is a decadent yet healthy treat that feels indulgent without being too heavy.
A No-Bake, Quick-Fix Dessert
One of the standout features of this recipe is that it requires no baking. The simplicity of the preparation makes it an ideal treat for those who want something quick and easy to make, especially on busy days. There’s no need to turn on the oven, and the only cooking involved is melting the coconut oil. This makes it a fantastic option for those who may not have a lot of time or prefer not to spend hours in the kitchen.
The process is straightforward—just mix the ingredients together, spoon them into small paper cups, freeze, and enjoy. The no-bake nature of these treats also means they can be prepared ahead of time, making them perfect for meal prep or a quick snack when the sweet cravings hit. Simply store them in an airtight container in the freezer, and you have a healthy, ready-to-eat treat at your fingertips whenever you need it.
Healthier Than Traditional Peanut Butter Cups
Traditional peanut butter cups are often loaded with sugar, artificial sweeteners, preservatives, and hydrogenated oils, which can leave you feeling sluggish and guilty after indulging. These 3-Ingredient Peanut Butter Cups, on the other hand, are made from whole, natural ingredients that offer numerous health benefits.
With only 94 calories per serving, these homemade cups are a much healthier option than their store-bought counterparts, which can be high in sugar and unhealthy fats. The combination of natural peanut butter, banana, and coconut oil ensures that you’re getting a dose of healthy fats, protein, fiber, and essential vitamins, without the refined sugars and additives found in processed candy bars.
Moreover, the lack of added sweeteners means that these peanut butter cups have a more balanced flavor. They’re not overwhelmingly sweet but offer just the right amount of natural sweetness from the banana. This makes them a great option for those looking to cut down on sugar but still enjoy a sweet treat.
Perfect for Meal Prep and On-the-Go Snacking
These 3-Ingredient Peanut Butter Cups are not only easy to make but also perfect for on-the-go snacking. Once they’ve been frozen and set, they can be stored in the freezer for several weeks, allowing you to have a healthy, satisfying snack whenever you need it. The small size of each cup makes them portable, and they’re easy to pack for lunchboxes or keep in your gym bag for a post-workout snack.
Their small serving size makes portion control simple, so you can indulge in a treat without overindulging. The combination of protein, fiber, and healthy fats in each cup helps keep you full and satisfied, making them a great option for a mid-afternoon pick-me-up or a light dessert after dinner.
Conclusion
These Easy 3-Ingredient Peanut Butter Cups are a game-changer for anyone looking for a healthy yet indulgent snack. With only a few simple ingredients—natural peanut butter, banana, and coconut oil—you can create a delicious, nutritious treat that satisfies your sweet cravings while keeping you on track with your health goals. These bars are packed with healthy fats, fiber, and protein, making them the perfect snack for a quick energy boost, a post-workout treat, or a guilt-free dessert. Whether you’re on a clean-eating journey or just craving something sweet, these Peanut Butter Cups are a must-try. Simple, delicious, and nutritious, they prove that you can have your treat and eat it too!