These No Bake Peanut Butter and Chocolate Protein Bar bites are my current go-to snack. They take just 10 minutes to make and the muffin tin method provides instant pieces so you don’t even need a knife! Peanut butter and almond flour provide a punch of protein and the best texture while also providing fiber and nourishing fats. These flavor-packed muffin tin protein bites are the ultimate snack that will keep you full AND satisfied, with stable blood sugars and energy between meals or the perfect evening snack!
When I was first studying to be a registered dietitian, I was fascinated to learn that our cravings are truly messengers for us and when we can learn to work with them and not fear them, they can really improve our ability to tune into our hunger cues and serve our body’s needs—not just physically but mentally and emotionally.
Diet culture has trained us to think that cravings and overeating are somehow a failure on our part when in reality these urges are often our body’s physiological response to restrictive eating habits (more on understanding your cravings here).
As I started working with clients to help them release that diet mentality and improve their relationship with food one of the biggest surprises for them has consistently been when I suggested *adding* a snack or two into their day rather than implementing more willpower. The result—more energy, more stable appetite, less intense cravings or feeling out of control around food and more body trust!
A bit deep for snacks, hey? Haha But this is just one of the many reasons I am such a fan of snacks! Snacks tend to get a bad reputation, but in reality they’re something you can add into your nutrition toolbox to help keep you feeling good and energized throughout the day.
These high protein chocolate and peanut butter bars are a great snack. Rich in protein, fiber, and nourishing fats (the PFF combo), these will keep you feeling both full and satisfied in between meals so you’re not constantly searching around for something more.
What You Need to Make These No Bake Protein Bars
Almond flour: Did you know that almond flour is just finely ground almonds? I love using it in recipes like this one because it adds a nutty flavor and it mixes well with the other ingredients, creating a nice texture too. Bonus, it’s also a great flour option for those that are gluten intolerant or celiac.
Peanut butter: I love peanut butter. I put it in my overnight oats (like these PB and Banana Kefir Oats) or in my smoothies (like this peanut butter and banana smoothie). In this recipe, the peanut butter mixes perfectly with the almond flour to make a soft cookie dough-like consistency for a base. So delish! If you have a peanut allergy you can substitute for other nut or seed butters. These would be great with almond butter or sunflower seed butter.
Maple syrup: The maple syrup lends a natural sweetness to the protein bites that compliment the peanut butter, dark chocolate, and salt nicely while also helping the base stick together. Not a maple syrup fan? You can use honey or whatever your preferred choice of sweetener is. Just make sure to add a little and taste test until it’s the right level of sweetness for you!
Dark chocolate: Dark chocolate provides a rich and satisfying flavor to this recipe. Its deep cocoa notes complement the peanut butter and almond flour base while also adding some antioxidant goodness to this tasty snack.
Coconut oil: Coconut oil is the perfect mix in for chocolate toppings. It helps the chocolate solidify while maintaining a smooth texture that is easy to bite into.
Salt: It’s amazing what a small amount of salt can do to a dish! In this recipe it enhances the overall flavor of these protein bites, balancing the sweetness while bringing out the flavors in the other ingredients.
Hemp hearts and sea salt: The hemp hearts and flaky sea salt are both optional. I love the crunch of a sprinkle of flaky salt and hemp hearts are rich in omega-3’s and protein. You can play around with other toppings and add things like nuts, pretzels, granola, or dried fruit for different flavor combos!
How To Make These No-Bake Protein Bars
Line a mini muffin tin (makes 24) with parchment paper cups and set aside.
In a medium bowl combine the almond flour, peanut butter, maple syrup, and salt. Mix until combined, the batter consistency should be similar to cookie dough.
Press the dough into the lined muffin cups.
To make the chocolate sauce: In a microwave-safe bowl, add the dark chocolate and coconut oil and microwave in 30 second intervals, stirring in between. Remove when chocolate is mostly melted, it’s ok if a few chocolate chips remain. Continue to stir and the residual heat will finish melting them, while ensuring the chocolate doesn’t burn.
Pour the melted chocolate over the peanut butter and almond flour mixture, dividing evenly. Tap the muffin tray down on the counter to help the chocolate spread evenly. Top with hemp hearts or flaky salt, if desired.
Place in the fridge or freezer to set for 30 to 60 minutes before eating (my favorite way to eat them is right out of the freezer!). Store in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months. Note: These are best kept in the fridge/freezer until eaten as they become quite soft at room temperature.
Nutritional Benefits (Nutrition By Addition)
Over my years of studying nutrition and fighting off diet culture, I’ve noticed that certain foods get a reputation for being “healthier” or “better than” other foods. If you’ve been following me for a while, you will know that I believe there is a place for all foods on our plate. Food is not just about nutrition, it’s also about how you feel when you eat something – mind, body and soul.
Flours are one of those ingredients that often get categorized into “good” or “bad”. With white all purpose flour usually falling into the “bad” and high protein flours like chickpea or almond flours falling into the “good”.
But different types of flours actually play an important role in the overall texture and flavor of a dish. Yes, you can consistently use higher protein flours in your recipes, but you might find that creates an overly dense, drier muffin. Eating something that you think is “healthy” but doesn’t taste good, can eventually take the joy out of that food which can result in disordered eating habits, cravings, and food guilt.
You may notice that I love experimenting with different types of flours in recipes to see what tastes good, feels good, and is satisfying. Sometimes that’s using 100% all purpose flour (like in this homemade focaccia recipe) and other times it’s using a mixture of oat flour with all purpose flour or going 100% whole wheat flour (like in these wholesome carrot cake muffins).
I used almond flour for this one because I love the added protein and fiber to make a filling snack, but it is truly the best flour for the result I was after! I love the cookie dough-like consistency it gives plus that little extra texture in chewiness which makes these super satisfying!
So the next time you’re trying to decide what flour to use ask yourself: What would taste good? What would feel good? And what would be satisfying?
P.S. This is something we cover extensively in the Make Food Feel Good Program. Learn more about it here!
Almond flour: Almond flour, made from finely ground almonds, is a great source of protein, nourishing fats, fiber, and vitamins and minerals. ⅛ cups (30 mL) of almond flour provides you with almost 6 grams of protein, 3 grams fiber, and 14g nourishing fats. It also contains 35% of your DV of Vitamin E, 30% of manganese and 20% of magnesium.
The combination of healthy fats, protein, and fiber in almond flour can contribute to better blood sugar regulation which can help keep your energy levels and mood stable. It’s also naturally gluten-free making it a great alternative to other flours for those that have a gluten intolerance or celiac disease.
Peanut butter: Peanut butter is another protein packed ingredient that serves up nourishing fats as well. Nourishing fats have what us dietitian nerds call the satiety factor. It’s what keeps us feeling not just full but satisfied after eating. It’s why I am constantly telling people not to skip the salad dressing. Peanut butter also provides you with Vitamin E which has antioxidant properties and can protect your body from free radicals.
Recipe, Kitchen, & Time Saving Hacks
Over the years of developing recipes, I’ve found that using some simple kitchen hacks can make life in the kitchen so much better. Whether it’s investing in a kitchen tool or buying pre-shredded ingredients, learning how to make the best of the time you have removes the stress of cooking and meal planning.
Here are a few things I recommend trying out when making these chocolate peanut butter protein bars:
Batch prep: These are a great recipe to batch prep! They will last up to 3 months in the freezer and are already pre-portioned with the muffin tins. I recommend doubling the recipe and freezing at least half in a freezer storage bag (I love these). When ready to eat, remove from the freezer and either enjoy as is or let thaw for 30 minutes or so.
Make your own almond flour: Have you ever started a recipe and realized that you don’t have an important ingredient? It’s the worst. One of the things I love about this one is that it uses almond flour which you can actually make yourself if you don’t have any on hand. All you have to do is add blanched almonds to a high powered blender and blend until it’s a fine powder.
If you make these Peanut Butter and Chocolate Protein Bars, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintNo Bake Chocolate-Peanut Butter Protein Cups
- Total Time: 40 minutes
- Yield: 24 1x
Description
These No Bake Chocolate-Peanut Butter Protein Cups are my current go-to snack. They take just 10 minutes to make and the muffin tin method provides instant pieces so you don’t even need a knife! Peanut butter and almond flour provide a punch of protein and the best texture while also providing fiber and nourishing fats. These flavor-packed muffin tin protein bites are the ultimate snack that will keep you full AND satisfied, with stable blood sugars and energy between meals or the perfect evening snack!
Ingredients
1 cup almond flour
1/2 cup peanut butter
¼ cup maple syrup
Pinch of salt
2 tbsp coconut oil
½ cup dark chocolate
Optional toppings: Hemp hearts or flaky salt
Instructions
-
Line a mini muffin tin (makes 24) with parchment paper cups and set aside.
-
In a medium bowl combine the almond flour, peanut butter, maple syrup, and salt. Mix until combined, the batter consistency should be similar to cookie dough.
-
Press the dough into the lined muffin cups.
-
To make the chocolate sauce: In a microwave-safe bowl, add the dark chocolate and coconut oil and microwave in 30 second intervals, stirring in between. Remove when chocolate is mostly melted, it’s ok if a few chocolate chips remain. Continue to stir and the residual heat will finish melting them, while ensuring the chocolate doesn’t burn.
-
Pour the melted chocolate over the peanut butter and almond flour mixture, dividing evenly. Tap the muffin tray down on the counter to help the chocolate spread evenly. Top with hemp hearts or flaky salt, if desired.
-
Place in the fridge or freezer to set for 30 to 60 minutes before eating (my favorite way to eat them is right out of the freezer!). Store in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months.
Notes
These are best kept in the fridge/freezer until eaten as they become quite soft at room temperature.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Meghan Allan says
Thank you Lindsay, these are delish!! Love the texture, and how they’re not overly sweet. 😋 Kid and hubby approved!
Lindsay Pleskot, RD says
You are so welcome! And gotta love when it’s kid and hubby approved!
Andrea Bell says
These are unreal!! A huge hit in my household 🙂
Lindsay Pleskot, RD says
So happy to hear Andrea! Gotta love a good easy win! Thanks for sharing. xo
Lynne says
Can I substitute oat flour for the almond flour?
Lindsay Pleskot, RD says
I haven’t tried it but it should work! Would be a bit more dry and slightly different texture so may need a touch more maple syrup or possibly a splash of milk or water! Let me know how it goes if you try it out!
Diana Potyok says
Id love to make these with coconut flour instead of almond but I know it will require altering the amount. I have a lot of coconut flour and this would be a great way to use it! Can you suggest how much coconut flour to use instead? thanks!
Lindsay Pleskot, RD says
I did try a batch replacing 1/4 of the flour with coconut flour and it worked well but have not made them with 100% coconut flour. Coconut flour does tend to be more dry so you may have to play around with it a bit. I would start with 1/3-3/4 the amount and go from there and you may find you need a bit of extra moisture in there…a splash of milk or melted coconut oil may work? But can’t say for sure. Let me know if you try it out!
Diana Potyok says
The coconut flour worked well and I will definitely be making them again! This recipe is so easy and its exactly what Ive been looking for in a homemade peanut butter cup! Ive made a version with crushed graham crackers but I was looking for something healthier. Im sure they r amasing with almond flour too but Ive been looking for ways to incorporate coconut flour more and this is definitely a great recipe to go with. I used between 1/2 cup and 3/4 and the consistancy was a nice dough texture but Ive made note to use less next time and add a bit of melted coconut oil so the peanut butter layer isnt so dense and the coconut oil will get them to firm up nicely in the fridge. I made them with melted dark choc chips but I will try making them with homemade chocolate next time. Im always stocked up on ingredients for making raw chocolate and it will make them even more healthy using all organic ingredients and raw cacao.
Lindsay Pleskot, RD says
Oh awesome! So happy to hear it worked well with the coconut flour and was exactly what you were looking for! Thanks for sharing Diana! I can’t wait to hear how future iterations go! Enjoy!
Andrea says
Can you share the nutritional information for this recipe? Thank you.m!
Lindsay Pleskot, RD says
Hi Andrea! So happy to see you are interested in the recipe! With a focus on intuitive eating I don’t calculate the nutritional information for my recipes. Hope you understand and can still enjoy!
Francine MT POAPST says
I am diabetic and always looking for small, low sugar low fat chocolate dessert/snacks to satisfy my sweet tooth, without feeling guilty! Anxious to try this easy recipe that provides a “one-a-day” treat for me! Yeah!
Lindsay Pleskot, RD says
Wohoo! I hope you love them and find them satisfying Francine! Let me know how it goes!
Dolores says
Haven’t had a chance to make these yet, but they sound delish! Do you have a value for protein per bar?
Lindsay Pleskot, RD says
They are a favorite snack in our house for sure! I don’t have the nutrition calculated. Hope you love them!
Lucy says
Really delicious! Hubby just made them for me.
Is there nutritional information somewhere?
Lindsay Pleskot, RD says
What an amazing hubby! So glad you enjoyed them Lucy! I don’t have the nutrition calculated.
Sarah Sachem Macklin says
This is actually the first time I’ve left a review of a recipe. I felt this one deserved it though! Absolutely fabulous. A lot of fun to make with my preschooler and a great midpoint between a dessert and a healthy snack for the whole family.
Lindsay Pleskot, RD says
Ok wow this is the ultimate compliment! Thank you so much for sharing Sarah! SO happy to hear this was a big hit for the whole family and gives you something fun to look forward to at snacktime! xo
Jocelyn Pelley says
So tasty- the perfect after school or after dinner snack! 👌
Lindsay Pleskot, RD says
Yay! So happy to hear! These go so fast in our house! haha
Trish says
Oh my gosh! I didn’t think these mini cups would be this good but they taste like a healthier version of Reese’s PB cups! I don’t usually leave comments but this recipe is extraordinary even the hubby (who loves PB cups) can’t believe how tasty these are! Thank you so much for the recipe!!
Lindsay Pleskot, RD says
Ah made my day! 🥰 thank you for taking the time to share! So happy it’s a win all around in your household Trish!
Trish says
Oh my gosh, this recipe is extraordinary! These mini PB cups taste like the junky kind you get at the grocery store but these taste so much better. My hubby who loves the junky ones enjoyed these and when I told him these were better with higher protein in them and are good for you, he couldn’t believe it. I made this recipe but had to double the chocolate because I only managed to fill half the tin (I was a bit too generous with the chocolate) but in the end, these turned out just the way I like them. This is a keeper and I have signed up for your email list because I am excited to see what other great recipes you will be making. Thank you so much for this awesome and healthy recipe!
Lindsay Pleskot, RD says
Yay! And welcome to the email list! I’m so happy to connect with you. So happy you’ve enjoyed these so much… and a little chocolate never hurts 😘 looking forward to hearing how you like some of the other recipes!
Carly says
Ok these are incredible!! I now ALWAYS have a batch of these in the freezer! Perfect little sweet treat! I’ve also made them in the silicone liners-no mess no fuss, but they are larger! More chocolate for me!
The last batch I made I added one scoop of vanilla protein powder! I don’t even taste it!
Keep up the great recipes Lindsay 💜
Lindsay Pleskot, RD says
Thank you for the kind words Carly! I’m so happy to hear you’re loving these! I love the idea of the protein powder for a little extra boost of protein— And the tip about the silicone liners! also cost and environment saving 🙌 Thanks for sharing!
Jasmine Bal says
made this quick recipe today as i am obsessed with PB! its perfect for dessert OR an afternoon pick me up. delicious😋
Lindsay Pleskot, RD says
What is better than PB and chocolate hey?! haha so glad you enjoyed these Jasmine! Thanks for sharing!
Dawn Shirley says
These are amazing! We have tried making peanut butter cups in the past, and none of them taste as good as these ones! I just wished I made a double batch, so they lasted a little longer 🙂 We will definitely be making them again!
Lindsay Pleskot, RD says
Yes, I agree, these always warrant a double batch! haha glad you enjoyed them Dawn!
Dre Turner says
These are by far one of my most favourite snacks to keep on hand and so so easy to make. Anyone who has tried these has demanded the recipe. And honestly, I prefer these to the candy bar version of peanut butter cups 🙂
Lindsay Pleskot, RD says
This makes me so happy Dre! And thank you for spreading the love! So happy to know this snack is keeping you fueled and happy! 🥰