Peanut Butter Cups

I have always loved Reese’s peanut butter cups. However, its nutritional content is poor – it has a large proportion of fat, most of it saturated fat and an unhealthy amount of sugar. Hence, I do not eat it as often as I would like to. As a result, I have been wanting to make my own healthy peanut butter cups but I have not had the chance until now.

My version of Reese’s peanut butter cup is raw, refined sugar free, vegan, dairy free and gluten free. It is packed with good fat and low GI. However, it still tastes delicious – one of my friends said that, “It tastes naughty but it’s good to know it is made with good stuff“. It also is the perfect sweet snack to curb your afternoon sugar cravings. And the best part is you won’t feel guilty indulging these peanut butter cups as each cup is only 75 calories!

I hope you enjoy this recipe and as always, let me know what you think of these peanut butter cups 🙂

For those of you counting calories and macronutrients, you can use the table below as a guide.

Carbohydrates (g) Protein (g) Fat (g) Calories
Per Cup 8.1 1.5 4.2 75.9

Makes 30 mini peanut butter cups


For the base:

  • 1/2 cup walnuts;
  • 1/2 cup dates (80g) soaked in 2 tbsp. warm water; and
  • 2 tbsp. cacao powder.

For the filling:

  • 3/4 cups Mayver’s peanut butter (I used crunchy peanut butter); and
  • 1/2 cup dates (80g).

For the topping:

  • 3 tbsp. coconut oil, melted;
  • 2.5 tbsp. rice malt syrup; and
  • 2.5 tbsp. cacao powder.


For the base:

  1. In a food processor, blend the dates and warm water until a chunky texture is formed;
  2. Add the walnuts and cacao powder and blend until the mixture comes together;
  3. If the mixture does not come together or is dry, add a tbsp. or two of water until the mixture comes together;
    The base mixture should look like this.
  4. In a silicon mini muffin tray, place mini muffin paper cases. Then, place a tsp of the walnut-date mixture in each paper case; and
    The base mixture placed in mini muffin paper cases.
  5. Place the tray in the freezer for 20-30 minutes to firm up;

For the filling:

  1. In a food processor, blend all the filling ingredients;
    The filling mixture!
  2. Remove the muffin tray from the freezer and place a tsp or so of the filling mixture on the base; and
    Filling mixture placed on top of the base mixture 🙂
  3. Return the muffin tray to the freezer for 30-40 minutes to firm up.

For the topping:

  1. Mix the melted coconut oil and rice malt syrup well together;
  2. Then, add the cacao powder and mix until well combined;
  3. Spread a little cacao mixture on top of each filling mixture in each paper case and smooth the surface; and
    Peanut butter cups almost ready to be eaten.
  4. Refrigerate until set and serve chilled.

*** I keep these peanut butter cups in the freezer and take them out 10 minutes before I eat them. These peanut butter cups will keep in the freezer for up to 3 months.


Happy making,




One comment

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.