Low FODMAP 5 Ingredient No Bake Peanut Butter Cups

What a gorgeous afternoon tea treat! Only 5 ingredients and no baking required. This recipe makes 12 peanut butter cups so you’ve have enough for a special occasion or low FODMAP afternoon tea for a week!

Experiment with different types of nut butters - crunchy and smooth.

Read the FAQs at the end of the recipe for tips and tricks!

INGREDIENTS

For the base

120g rolled oats

4 tbsp maple syrup

4 tbsp rice malt syrup

2 tbsp coconut oil or melted butter, depending on your preference

For the middle layer

12 tbsp peanut butter (basically you need 1 tbsp per muffin cup)

1 tbsp maple syrup

For the topping

70g dark chocolate, melted

METHOD

1.             For the base, mix the oats, syrups and coconut oil or butter together and press a heaped tablespoon into a 12 cup silicon muffin tray. Freeze for 15 mins.

2.             For the middle layer, combine the peanut butter and syrup and spread over the oat base. Freeze. For 15 mins.

3.             Melt chocolate gently in the microwave or in a bowl over a pot of simmering water on the stove top. Pour a thin layer of chocolate over the peanut layer, going right to the edges. If you’d like to add any decorations, do so now before you put them in the fridge to set.

Enjoy!

FAQs

Which peanut butter should I use? Peanut butter aint peanut butter anymore. In fact, the grocery aisle is jam-full of different nut butters. Smooth peanut butter works the best in photos but… I think the crunchy ones add more goodness like Mayver’s Protein Peanut Butter with added chia seeds, linseeds, hemp seeds pepitas and quinoa. It has more protein, less fat and way less sugar than the mainstream peanut butter brands.

Can I use 100% almond, macadamia or cashew butter? Yes and no. If you’re avoiding fodmaps, then cashew (may contain high amounts of GOS and fructans) and almond butter (1 tablespoon per meal is low in fodmaps) may not be suitable, depending on your sensitivities. 100% almond butter or macadamia butter tastes great but… you might notice that there is no emulsifier added which means your nut butter might be a little runny. Don’t let this put you off but recognise that you wont get nice layers. If you’re more into TASTE than PHOTOS, mix the base and middle layers together so that the rolled oats give the nut butter some structure.

What did you use to decorate the nut cups? I used a mix of cranberries, goji berries, blueberries, cacao nibs and pepitas. If you don’t want to make your own, you could use the Antioxidant Super Blend from The Source.

What if I don’t have a silicon muffin tray? Use paper patty pan liners to avoid mess and ensure your beautiful treats come out of the tray easily.