Peanut Butter Cup


Recipe at a glance:

Portfolio Diet Score: 5 points per serving

  • Plant Protein: 0.5 points
  • Nuts & Seeds: 2 points
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 1 point

Nutrition Information

Calories262 kcalMonounsaturated Fat11.3 g
Protein6.1 gPolyunsaturated Fat6.2 g
Bean Protein5.1 gTotal Carbohydrate17.7 g
Soy Protein0 gDietary Fibre5.2 g
Fat21.6 gFibres Solubles (Visqueuses)5.9 g
Saturated Fat2.2 g
(1 serving – 36 g): 1/6 recipe

Level of Difficulty: Beginner Prep Time 10 min Rest Time 15 min Total Time 25 mins Servings: 6 Calories: 262


Portfolio Diet Score: 5 points per serving

Plant Protein: 0.5 points

Nuts & Seeds: 2 points

Vicious Fibre: 1.5 points

Oils (MUFAs): 0.5 points


Chocolate Layer:

Peanut Butter Layer:


  1. In a microwave-safe bowl, combine the peanut butter and canola oil. Microwave for 20 seconds and then stir. Heat for another 20 seconds if the mixture is not easily

  2. Add the cocoa powder and 2 tbsp psyllium husk to the bowl. Mix together.

  3. Pour chocolate mixture into a silicone muffin sheet or into muffin tin lined with paper cups. Freeze for 5 minutes.

  4. While chocolate layer is freezing, repeat step 1 for the peanut butter layer. Once mixed, add 4 tbsp psyllium husk and mix.

  5. Remove muffin tray from freezer and pour peanut butter layer on top of the chocolate layer. Freeze for 10 more minutes or until hard.

  6. Serve with berries and enjoy these frozen

Nutrition Facts

Serving Size 36 g

Servings 1

Amount Per Serving
Calories 262kcal
Calories from Fat kcal
% Daily Value *
Total Fat 21.6g34%
Saturated Fat 2.2g12%
Trans Fat g
Cholesterol mg
Sodium mg
Potassium mg
Total Carbohydrate 17.61g6%
Dietary Fiber 5.17g21%
Sugars g
Protein 6.1g13%

Vitamin A IU
Vitamin C mg
Calcium mg
Iron mg
Vitamin D IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol
Bean Protein 5.1g
Monounsaturated Fat 11.3g
Polyunsaturated Fat 6.2g
Fibres Solubles (Visqueuses) 5.9g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Notes supplémentaires

  • Leave peanut butter cups in freezer overnight for optimal firmness. PB cups soften quickly when removed from freezer. Remove from freezer for 2 minutes if you want softer texture. Store in freezer safe bag for up to 6 months.
  • This is for the peanut butter lovers – maple syrup is optional for sweetness, but not needed to enjoy the rich taste of peanut butter.
Keywords: Viscous Fibre, Oils (MUFAs), Plant Protein, Nuts & Seeds, Simple Recipes