Having a yummy snack prepped can keep you from nose-diving into poor choices. My Homemade Nut Butter Cups are a fantastic treat free of gluten, sugar, and dairy. You won’t be able to get enough of them!
These treats are one of Dr. Z’s favorites, so I always keep a batch in the freezer. I’ve also used them to bribe the neighbors into helping me garden. I know you’ll love them! I’ve included recipes for our three favorite variations. No matter what your preference, there’s a healthy treat for you!
Table of Contents
Why Choose Nuts?
Nuts are a fantastic addition to any diet. We always have various kinds in our pantry! They are wonderful snacks and garnishes. Here are a few reasons you should keep them on hand, too.
Great Source of Protein
There are many ways to increase your protein intake without using supplements. God gave us many foods that naturally have a lot of protein, and including those in your diet will help your body thrive!
If you ever struggle with feeling hungry after an adequate meal, you may need to add more protein. Nuts are an excellent source of plant-based protein, with some containing as much as 7 grams per serving! (1) Plus, they’re a great snack to take on the go.
We recommend using sprouted nuts, which increase your body’s ability to absorb nutrients. You can purchase sprouted nuts from most health food stores. If you’re interested in doing this yourself, follow our easy tutorial.
Full of Antioxidants
Oxidative stress occurs when your body has an overabundance of free radicals. This stress causes your body to go into fight or flight mode and increases inflammation. While inflammation is a natural response, too much can lead to aches, pains, and even chronic disease. (2)
Diets rich in antioxidants take some pressure off your body and balance the number of free radicals. Nuts contain many antioxidants that fight oxidative stress and even allow you to age gracefully. (3)
May Improve Heart Health
Nuts contain omega-3 fatty acids beneficial to cardiovascular health. (4) These little bites of goodness have the unique ability to raise good cholesterol while lowering the bad. (5) Including healthy fats is a great way to improve your heart health. This recipe is a double threat that includes two great sources of fatty acids; coconut oil and nut butter.
Cardiovascular disease is the number one killer of people worldwide, so it’s vital to take action! Nuts are a tasty way to fight back.
Healthy Candy Ingredients 101
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My healthy, homemade nut butter cups may not seem like a reality, but with the right ingredients, anything is possible! These treats use simple components to create a mind-blowing snack. You can feel confident feeding them to your family, knowing you’re nourishing their bodies and blessing them with healthy candy! Here’s what you need to add to your shopping list.
Raw Coconut Oil: I love adding coconut oil to my homemade candy because it keeps them solid! This ingredient is another example of healthy fat. I recommend using raw coconut oil as it’s minimally processed.
Coconut oil contains medium-chain triglycerides that go straight to your liver and give your body a boost of energy. (6)
Organic Nut Butter: When purchasing organic nut butter, get unsweetened varieties. You may have to check for sugar in the ingredients list! You can use organic peanut butter, cashew butter, or almond butter. If you’re having trouble finding a suitable option locally, you can always find great choices online.
Chocolate: This is another flexible ingredient that uses what you have on hand. You can use raw cacao powder for our chocolate layer, a great option full of mood-boosting compounds. (7) Or, if you want a more traditional candy, you can use stevia-sweetened, dairy-free chocolate chips.
Sweetener: If you use raw cacao powder, you’ll want to add a sweetener, or you’ll have bitter candy! If you’re following our Essential Oils Diet program, you already know that we have customized recommendations to fit each healthy living journey.
Use liquid stevia if you’re following the “Fast Track” portion. Stevia is a great natural sweetener because it blends into recipes beautifully and doesn’t have an odd aftertaste. If you’re following the “Lifestyle” portion of EOD, use raw honey or Grade A Dark Amber maple syrup. These sweeteners are natural but not as low-glycemic as stevia. If you use dark chocolate chips, don’t use any additional sweetener.
Make Homemade Nut Butter Cups
These treats are made with whole, pure ingredients and are a great metabolism booster! They are perfectly sweet thanks to the addition of a syrupy sweetener.
Superfood Nut Butter Cups
Servings
Ingredients
- ¼ cup raw organic coconut oil
- ½ cup raw organic cacao powder
- 1 tablespoon Grade A Dark Amber maple syrup, organic OR raw local honey*
- ½ cup organic, all-natural, unsweetened nut butter
Supplies
- Mini-muffin tray
Instructions
- Add the coconut oil, cacao powder, and sweetener to a small saucepan placed over medium-low heat.
- Once the mixture is barely melted, remove it from the heat and stir in nut butter.
- Line a mini-muffin tray with paper liners. Pour the peanut butter cup mixture into the cups, filling them ¾ the way full. Freeze for 15-20 minutes or until hardened. Once frozen, remove from tin and place in freezer bags. Store in the freezer. Enjoy!
Step One: Melt the Coconut Oil
Add the coconut oil, cacao powder, and sweetener to a small saucepan placed over medium-low heat.
Step Two: Add Nut Butter
Once the mixture is barely melted, add your nut butter of choice. Doing it this way gives your healthy peanut butter cups a nice crunch!
Step Three: Freeze the Healthy Homemade Nut Butter Cups When Finished
Line a mini muffin tray and pour the mixture into the cups. I like to fill them ¾ the way full to allow room for expansion. Freeze the peanut butter cups for 20 minutes or until firm.
Once frozen, place in freezer bags and store in the freezer. You should note that these treats need to be in the freezer at all times, or they will melt. Enjoy!
Nut Butter Cup Candy Variations
Variety is the spice of life! These homemade nut butter cup variations liven things up without any extra effort on your part. Mix and match to find your favorite treat!
Study Cups
I used to make these candies for Dr. Z when he was in med school. They are great for those days when you just need an extra boost! Add your favorite low-acid, organic coffee..just grind it first! We love using LifeBoost coffee in our Study Cups.
You can also add your favorite coffee grounds to our “Chocolate Candy Cups” variation, but for ultimate energy-boosting benefits, I recommend this recipe.
Study Cups
Servings
Ingredients
- ¼ cup raw organic coconut oil
- ½ cup raw organic cacao powder
- 1 tablespoon Grade A Dark Amber maple syrup OR raw local honey*
- ½ cup organic, all-natural unsweetened nut butter
- 1 teaspoon, finely ground low-acid, organic coffee or espresso grounds*
Supplies
- Mini-muffin tray
Instructions
- Add the coconut oil, cacao powder, and sweetener to a small saucepan placed over medium-low heat.
- Once the mixture is barely melted, remove from heat and stir in the nut butter and coffee grounds.
- Line a mini-muffin tray with paper liners. Pour the peanut butter cup mixture into the cups, filling them ¾ the way full.
- Freeze for 15-20 minutes or until hardened. Once frozen, remove from tin and place in freezer bags. Store in the freezer. Enjoy!
Chocolate Candy Cups
Of all our nut butter cups, this recipe is the most traditional. It has a chewy texture similar to your favorite store-bought candy cup. These treats will bring out the kid in you! I like to color-code my nut butter cups so we can tell which candy is which!
Chocolate Candy Cups
Servings
Ingredients
Supplies
- Mini-muffin tray
Instructions
- Add the chocolate chips to a small saucepan placed over medium-low heat.
- Once the mixture is barely melted, remove it from the heat and stir in nut butter.
- Line a mini-muffin tray with paper liners. Pour the peanut butter cup mixture into the cups, filling them ¾ the way full.
- Freeze for 15-20 minutes or until hardened. Once frozen, remove from tin and place in freezer bags. Store in the freezer. Enjoy!
Healthy candy tastes just as good (if not better!) than unhealthy versions. Check out Mama Z’s Recipe Makeover if you want to learn how to convert recipes yourself.
This free ingredient substitution guide will empower you to stock your pantry with everything you need to create healthy, delicious meals.
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100508/nutrients
- https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3492709/
- https://pubmed.ncbi.nlm.nih.gov/26586104/
- https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC522631/
- https://pubmed.ncbi.nlm.nih.gov/26269239/
- https://pubmed.ncbi.nlm.nih.gov/12634436/
- https://pubmed.ncbi.nlm.nih.gov/24117885/
