Pumpkin peanut butter cups are soft and creamy in a salted chocolate shell, easy to make with 4 ingredients including coconut flour, and in under 15 minutes. The perfect high protein sweet treat both dairy free and gluten free.
Make these pumpkin peanut butter cups to keep a high protein snack ready in the freezer. They are only 4 ingredients, easy to make in under half an hour. Each cup has 10 grams of protein and 12 grams of fiber. Keep them in your freezer for a last-minute healthy snack.
I used coconut flour in these peanut butter cups because it is high in both fiber and protein, but you can use almond flour or oat flour if you prefer. These cups have a center that looks and tastes like the Three Musketeers Bars only pumpkin spice flavored.
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Ingredients Needed
- Pumpkin puree. I used organic canned pumpkin puree from Whole Food's 365 brand. If you use a different brand that is wetter, you might need to add a tablespoon or more of flour.
- Coconut Flour. Or use oat flour or almond flour.
- Dates. Dates help create the creamy texture, but you can substitute maple syrup if you can't find dates. I used pitted Medjool dates found in boxes in most produce areas.
- Peanut butter. Of course any nut butter works. Just be sure only nuts are in the ingredient list, don't use a brand with added sugar or other additives. Again, I used Whole Food's 365 organic creamy peanut butter.
- Additional. Pumpkin pie spice, salt and chocolate chips for the shell.
See the recipe card at the bottom for full information on ingredients and quantities.
How to Soften Dates: Soak dates for 5 minutes in a pot of just-boiled water. If they are very dry, you can boil them for 2 minutes first and then let them soak. Then drain and remove pits.
How to Make Pumpkin Peanut Butter Cups
For more detail, visit the complete and printable recipe at the bottom of this post, but here are general steps.
Prep:
- Melt the chocolate chips. Add the chips and oil to a pyrex glass measuring cup and microwave for 1 minute. Stir until all chips are melted. If any remain, microwave at 10 second intervals.
- Prep dates. Soak dates for 5 minutes in a pot of just-boiled water. If they are very dry, you can boil them for 2 minutes then let them soak. Drain and remove pits.
Step 1: Spoon half the melted chocolate into the cupcake liners, using a spoon to draw the chocolate up the sides. Set the pans in the freezer so the chocolate can harden.
Step 2: Add the pumpkin, dates, spices and water to a blender and process until creamy.
Step 3: Transfer mixture to a bowl, and fold in flour so the batter is dry-ish. If the batter is wet and sticky, add a few more tablespoons of flour.
Step 4: Press about 3 tablespoon of mixture into each chocolate-coated coated cup. Flatten mixture with a spoon.
Step 5: Spoon remaining melted chocolate on top of each cup, sprinkle with flaky salt or sprinkles.
Step 6: Set them in the freezer for 5 minutes or until chocolate top hardens. Enjoy!
Recipe Tips
To swap coconut flour: Use either oat flour or almond flour to swap. Coconut flour is more absorbent than oat flour or almond flour so your texture will probably change.
Microwave cooking times: Your microwave thermostat might be different - if you think yours run hotter, try microwaving to melt your chocolate for 30 seconds at a time.
Oil: Adding oil to the melted chocolate adds a shine and snappy texture. Coconut oil is best - just add a few spoonfuls - hard or soft - to the chips before you put the cup in the microwave. Olive oil also works, just only add 1 tbsp.
Storage
Keep these pumpkin peanut butter cups in the refrigerator for a week or freeze for three months. They will take about 10 minutes at room temperature to thaw.
FAQS
Yes, you can use canned sweet potato puree or butternut squash puree, both are sold by the brand, Farmer's Market.
Pumpkin is high in vitamin A, protein and fiber.
More Pumpkin & Peanut Butter Recipes
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📖 Recipe
Pumpkin Peanut Butter Cups
Equipment
Ingredients
- 1 cup pumpkin puree
- ¼ cup water
- 5 dates pitted
- ¼ cup peanut butter creamy
- 1 tablespoon pumpkin pie spice
- pinch of salt
- ¼ cup coconut flour or oat or almond flour
chocolate shell
- 1 cup chocolate chips
- 1 tablespoon coconut oil olive oil
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Instructions
Prep
- Soak dates for 5 minutes in a pot of just-boiled water. If they are very dry, you can boil them for 2 minutes then let them soak. Drain and remove pits.
- Melt the chocolate chips. Add the chips and oil to a pyrex glass measuring cup and microwave for 1 minute. Stir until all chips are melted. If any remain, microwave at 10 second intervals.
- Line a muffin tin with paper liners or use a mold.
Make Pumpkin PB Cups
- Spoon half the melted chocolate into the cupcake liners, using a spoon to draw the chocolate up the sides. Set the pans in the freezer so the chocolate can harden.1 cup chocolate chips
- Add all ingredients EXCEPT for coconut flour to a blender and process into a paste.¼ cup water, 5 dates, ¼ cup peanut butter, 1 tablespoon pumpkin pie spice, pinch of salt, 1 cup pumpkin puree
- Transfer to a bowl, and fold in flour so the batter is dry-ish. If the batter is wet and sticky, add a few more tablespoons of flour.¼ cup coconut flour
- Press about 3 tablespoon of mixture into each chocolate-coated coated cup. I used a medium cookie scoop. Flatten mixture with a spoon. I filled about 10 cups.
- Spoon remaining melted chocolate on top of each cup, sprinkle with flaky salt.1 cup chocolate chips
- Set them in the freezer for 5 minutes or until chocolate top hardens. Enjoy!
Dee Dine
Each cup has 10 grams of protein and 12 grams of fiber. Keep them in your freezer for a last-minute healthy snack.