5 from 16 votes
Healthy Peanut Butter and Jelly Cups
Healthy Peanut Butter and Jelly Cups are homemade treats featuring dark chocolate shells filled with peanut butter and mashed berry jam. The combination yields rich chocolate flavor offset by creamy peanut butter and fruity tartness from natural berries, all made with simple ingredients and no artificial additives.
Prep Time
5 mins
Total Time
40 mins
Servings:
12
servings
Calories:
185 kcal
Course:
Dessert
Cuisine:
American
Ingredients
- 1 ½ cups chocolate chips I love dark chocolate (use regular or vegan)
- 1 tablespoon coconut oil refined or unrefined
- ½ cup peanut butter creamy or crunchy, all-natural
- ⅓ cup berries I love raspberries and blueberries, frozen
- 1 tablespoon honey optional, or maple syrup
Instructions
- Line a muffin tin with 12 paper or silicon muffin liners.
- Place your frozen berry of choice in a small bowl and let them defrost at room temperature while you prepare the chocolate. Alternatively, you can microwave them in two or three 10 seconds intervals until they are defrosted enough to mash into a jam texture.
- Add dark chocolate chips and coconut oil to a small microwave-safe bowl. Microwave for 30 seconds. Stir. Microwave again for 20 seconds. Stir. Repeat at 20-second intervals until completely smooth and melted.
- Add 1 Tablespoon of melted chocolate to the bottom of each cup and make sure it's even. Then, place in the freezer for 8 to 10 minutes for the chocolate to harden.
- Meanwhile, lightly mash defrosted berries with a fork until jam-like texture. Add honey or maple syrup if you want to sweeten the jam. You can even add ¼ teaspoon of vanilla extract for extra flavor.
- Remove the muffin tin from the freezer and add ½ Tablespoon of peanut butter and ½ Tablespoon of homemade jam to each cup. Gently pat down with a wet finger if needed.
- Cover the peanut butter and jelly mixture completely with the remaining chocolate -- about 1 Tablespoon per cup. Place back in the freezer for 15 to 20 minutes until the chocolate is solid.
- Once firm, store in the fridge or freezer. Serve slightly defrosted if freezing by leaving them at room temp for 10-15 minutes. Enjoy!
Cup of Yum
Notes
- Peanut butter choice can be crunchy or creamy; almond, cashew, or sunflower butter may be used as alternatives.
- Use sun butter for a nut-free version of the cups.
- Choose any type of chocolate you prefer, such as dark, milk, semi-sweet, dairy-free, or white chocolate.
- Pre-made jelly or jam can replace mashed berries if desired; flavors like plum, peach, or grape work well.
- Store finished cups in an airtight container in the refrigerator up to 14 days or freeze up to 6 months; thaw before serving.
Nutrition Information
Calories
185kcal
(9%)
Carbohydrates
15g
(5%)
Protein
4g
(8%)
Fat
11g
(17%)
Saturated Fat
8g
(40%)
Monounsaturated Fat
2g
(10%)
Cholesterol
0.2mg
(0%)
Sodium
70mg
(3%)
Potassium
212mg
(5%)
Fiber
2g
(8%)
Sugar
8g
(16%)
Vitamin A
3IU
(0%)
Vitamin C
1mg
(1%)
Calcium
76mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12 servings
Amount Per Serving
Calories 185
% Daily Value*
| Calories | 185kcal | 9% |
| Carbohydrates | 15g | 5% |
| Protein | 4g | 8% |
| Fat | 11g | 17% |
| Saturated Fat | 8g | 40% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 0.2mg | 0% |
| Sodium | 70mg | 3% |
| Potassium | 212mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 8g | 16% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 76mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.