Easy no-bake Almond Butter Oat Cups are a healthy, satisfying treat that has hidden benefits of healthy fats, fibre, and protein. Make ahead and keep frozen for those moments you want a healthy, gluten-free snack that still supports your hormones in menopause.
Ingredients you will need
Medjool dates | A fibre-rich source of natural low glycemic sugar to sweeten this recipe, plus protective antioxidants
Rolled oats | A grain that supports digestion by providing prebiotics, and cardiovascular health by lowering “bad” cholesterol levels
Almond butter | A source of calcium and magnesium for bone health, vitamin E, plant-based protein and fibre
Unsalted Pistachios | Are rich in arginine that helps to keep blood vessels flexible, protein, healthy fats, and antioxidants
Raw sunflower seeds | Are high in vitamin E and selenium to support hormone balance and metabolism
Honey | Adds sweetness, helps to hold the base recipe together, benefits gut health, and is rich in antioxidants
Dark chocolate chips | Choose dark chocolate for less sugar and more antioxidants to support heart health and blood sugar
Coconut oil | A healthy fat that I added to the chocolate chips to give it a better texture when it melts and cools
Coarse sea salt | Use to garnish the tops of each Oat Cup
How to make No-bake Almond Butter Oat Cups
- Add all the base recipe ingredients to a food processor and puree or use the “dough” setting for one minute. You should be able to pinch the dough and have it stick together. If it is too dry, add a touch more almond butter, honey, or a splash of water to moisten
- Line muffin tins with paper liners, unless you are using a silicone mold. The finished cups will be difficult to remove if you don’t use liners or flexible silicone. Spoon the mixture into 10 muffin cups and use your thumb to press it down as much as possible. You can use the bottom of a shot glass for more pressure
- Add the chocolate chips and coconut oil to a glass measuring cup and microwave for 2 minutes, or set it into a small pot of shallow water and boil on the stovetop until the chocolate is melted. Pour a tablespoon-worth onto the top of each of the oat cups and sprinkle each one with chopped pistachios, sunflower seeds, and coarse sea salt
- Freeze for at least an hour or more before eating, to let them set up. These Oat Cups are best the next day when they are really firm. Keep them in an airtight container in the freezer for up to 3 months. Enjoy slightly frozen or let them thaw completely -they are great either way!
Variations to try
- Swap any nut or seed butter for almond butter, or use crunchy
- Use maple syrup in place of honey
- Don’t have pistachios or sunflower seeds? Use cashews, pumpkin seeds, almonds, walnuts, or pecans
- Add a drizzle of melted nut butter to the tops of each Oat Cup before freezing
If you love healthy treats with added benefits, give these Chickpea Truffles, Pumpkin Brownies, and Homemade Almond Butter Banana Cups a try!
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No Bake Almond Butter Oat Cups with Nuts and Seeds
Equipment
- muffin tins metal or silicone
- paper muffin liners
- food processor
Ingredients
Base ingredients
- 12 Medjool dates pitted
- 1 cup rolled oats
- 1/2 cup creamy almond butter
- 1/2 cup unsalted pistachios
- 1/4 cup raw sunflower seeds
- 2 Tbsp honey
Topping
- 1/4 cup dark chocolate chips
- 1 Tbsp coconut oil
- coarse sea salt, chopped pistachios, sunflower seeds sprinkle on top
Instructions
- Add all the base recipe ingredients to a food processor and puree or use the “dough” setting for one minute. You should be able to pinch the dough and have it stick together. If it is too dry, add a touch more almond butter, honey, or a splash of water to moisten
- Line muffin tins with paper liners, unless you are using a silicone mold. The finished cups will be difficult to remove if you don’t use liners or flexible silicone. Spoon the mixture into 10 muffin cups and use your thumb to press it down as much as possible. You can use the bottom of a shot glass for more pressure
- Add the chocolate chips and coconut oil to a glass measuring cup and microwave for 2 minutes, or set it into a small pot of shallow water and boil on the stovetop until the chocolate is melted. Pour a tablespoon-worth onto the top of each of the oat cups and sprinkle each one with chopped pistachios, sunflower seeds, and coarse sea salt
- Freeze for at least an hour or more before eating, to let them set up. These Oat Cups are best the next day when they are really firm. Keep them in an airtight container in the freezer for up to 3 months. Enjoy slightly frozen or let them thaw completely -they are great either way!
Video
Nutrition
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