Recipes Treats

Paleo “Peanut Butter” Cups (Grain Free, Nut Free, Dairy Free, Egg Free)

paleo peanut butter cups

I know… there is no such thing as paleo peanut butter cups. But this recipe is a very close approximation of the original and just as delicious!

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Peanut butter was the last thing I gave up before I went 100% paleo. I had decided to do it, but there was still 1/3 of a jar of natural peanut butter in my refrigerator and I enjoyed every last bite of it. I feel so much better without it in my diet, but I still crave that creamy, fatty, slightly sweet and slightly salty goodness – especially around the holidays when I remember the peanut butter balls we made every year. This recipe is an attempt to recreate that treat, and I’m happy to say that it tastes just as good (if not better!) than the treat I remember!

Notes on healing diets:

  • Paleo Autoimmune Protocol (AIP): These paleo peanut butter cups use sunflower seed butter, which I tolerate fine, though I do make it a point to keep the quantity relatively small. Seeds are one of the foods groups you are advised to eliminate on a paleo autoimmune protocol (AIP), but one that a lot of people are able to reintroduce even if they can’t do nuts, so they make a nice alternative to almond butter. Chocolate is also a seed, so it falls into the same category. Proceed with caution.
  • Specific Carbohydrate Diet (SCD): No form of chocolate is SCD legal.
  • Low-FODMAPS: Chocolate and sunflower butter are low-FODMAP, but honey is high in fructose. Maple syrup is an acceptable substitute, though it will change the flavor.

Notes on ingredients and tools:

I use a brand of sunflower seed butter (buy here) that includes a little bit of added sugar. If you use the kind that is just sunflower seeds and nothing else you may want to add more honey to make this a little bit sweeter. Use the darkest chocolate you can find and make sure that it is dairy and and soy free (buy here). Finally, coconut oil is an important ingredient because it helps the sunflower seed butter have a firmer consistency.

You could use silicone candy molds like these, but I didn’t have those so I just used my a mini-muffin tin (like this one) and lined it with decorative mini-muffin liners.

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Paleo “Peanut Butter” Cups (Grain Free, Nut Free, Dairy Free, Egg Free)

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  • Author: Jaime Hartman
  • Total Time: 30 mins
  • Yield: 24 1x


This is a paleo-friendly version of a favorite treat, made from sunflower seed butter, natural sweeteners, coconut oil, and dark chocolate.


  • 2/3 cup sunflower seed butter
  • 1/3 cup coconut oil
  • 1/4 cup honey
  • 1 teaspoon vanilla
  • 1/2 teaspoon salt
  • 6 ounces dark chocolate


  1. Prepare silicone candy molds or a mini-muffin pan with 24 paper liners.
  2. If the coconut oil is solid, melt it. Combine with sunflower seed butter, honey, vanilla, and salt. Set aside.
  3. In a double boiler, gently melt the chocolate, stirring constantly.
  4. Take about half of the chocolate and divide it among the molds or muffin tins. You only want a small amount – just enough to put a thin coating on the bottom of each.
  5. Put the molds or pan in the refrigerator for about 10 minute so the chocolate can set.
  6. Remove from refrigerator and divide the sunflower seed butter mixture among the molds.
  7. Then carefully drizzle a thin layer of chocolate over each, dividing the remaining chocolate evenly.
  8. Place in refrigerator until set.
  9. Serve cold or at room temperature, but you probably want to store them in a cool room or in the refrigerator.
  • Prep Time: 30 mins
  • Category: Candy


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 Shared on Gluten Free Friday.

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