These healthy vegan peanut butter cups {low FODMAP & gluten free} are ridiculously easy to make! With only 4 ingredients, plus {optional} sea salt, you’ll be satisfying your cravings in no time at all!

Happy Birthday Recipe ReDux.  You are one year old today, and what a healthy and delicious year you’ve had, thanks to your fabulous founders Regan and Serena and Deanna!

To celebrate this month’s theme, “Small Bites“, I’m pairing two of my {almost daily} favorites, dark chocolate and peanut butter, with just a few other ingredients, to make these healthy vegan peanut butter cups, that are no less delicious than the original, but a “tad bit” on the healthier side.

In this case “healthier” meaning, higher in protein, fiber, healthy fats, antioxidants. and almost half the amount of sugar in the “original” version.  At 140 calories per “cup”, they’re not calorie free though, so indulge in one now, and save the rest for another day.

Or, better yet…

Share them with a friend!

“Miss Lexie”  My sweet neighbor, and taste tester!

Healthy Peanut Butter Cups Gluten Free

Healthy Vegan Peanut Butter Cups

These healthy vegan peanut butter cups are so easy to make! With only 4 ingredients, plus {optional} sea salt, you’ll be satisfying your cravings in no time at all!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 2 minutes
Cooling Time: 35 minutes
Total Time: 45 minutes
Servings: 18 peanut butter cups


  • 1 cup peanut butter
  • 1/2 cup powdered sugar
  • 1/4 cup ground flax seed
  • 8 ounces dark chocolate, chopped {vegan if desired}
  • Sea Salt, optional


  • Combine peanut butter, powdered sugar, and ground flax seed in a bowl.
  • Place chopped chocolate {or chocolate chips} in a microwave safe bowl. Heat chocolate in microwave for one minute and stir. Continue heating/stirring in 1 minute increments until chocolate is melted. Allow to cool before using.
  • While chocolate is cooling, shape peanut butter mixture in to balls. You will have approximately 18 1-inch balls. Place them on a tray lined with parchment paper, and place tray in refrigerator for 15 minutes.
  • When chocolate has cooled, remove peanut butter balls from the refrigerator. Dip them in chocolate mixture until thoroughly coated and place on parchment lined tray.
  • Sprinkle sea salt on top, if desired, and place tray in refrigerator to cool for at least 20 minutes. Your healthy peanut butter cups are now ready to eat. Store them in the refrigerator or freezer as desired.


Low Sugar Version: Try making these with Swerve powdered sugar in the peanut butter mixture, and low sugar/low carb chocolate chips.


Serving: 1g | Calories: 184kcal | Carbohydrates: 12g | Protein: 4g | Fat: 13g | Saturated Fat: 4g | Sodium: 69mg | Potassium: 201mg | Fiber: 2g | Sugar: 7g | Vitamin A: 5IU | Calcium: 21mg | Iron: 1.9mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dessert, Snack
Cuisine American, Gluten Free, Low FODMAP, Vegan, Vegetarian
Keyword peanut butter cup recipe
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Shape your peanut butter mixture into balls…

Dip in dark chocolate…

Sprinkle with sea salt, and allow to cool.

Happy Birthday Recipe ReDux!

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Recipe Rating


  1. Agness of Run Agness Run says:

    I usually prepare a coconut, chicken and courgette soup! Your recipes are really awesome. Can’t wait to try all of them!

  2. Agness of Run Agness Run says:

    Such a delightful treat! I could eat these cups all day long! Well done!

    1. The Spicy RD says:

      Me too πŸ™‚ Thanks so much Agness!

  3. Regan @ The Professional Palate says:

    EA… these look delish! We are so lucky to have you in The ReDux. Thanks for making this first year such a success!

  4. Kristen (swanky dietitian) says:

    Chocolate and peanut butter are the perfect combination. These look fabulous!!
    Definitely be making these for a little treat. πŸ™‚

  5. teri@managedmacros says:

    OK…now I can post! Maybe it was just me??? Love the pic of your little girl…and I love the easy quick and few ingredients…my kind o recipe!

  6. Andrea@WellnessNotes says:

    Peanut butter & chocolate is such a nice combo!!! Your healthier peanut butter cups sound fabulous! As always, your photos are gorgeous!

  7. Maureen @ Orgasmic Chef says:

    There’s a healthy peanut butter cup?

    Why wasn’t I told before now??? LOL

    They look wonderful.

  8. Ashley Oswald says:

    Hi! My name is Ashley and I’m interning with the Meal Makeover Moms this week. These cookies look great! There are so many health benefits to peanut butter, but only in moderation!

  9. I love the chocolately mouth picture – too cute! My boss literally eats a half a bag of Reese’s peanut butter cups a day, and she’s a size 6 so it makes me sick.

    These look insulin worthy to me though! πŸ˜€

  10. kellie@foodtoglow says:

    Oh my days! How good would that be with a tall glass of (almond) milk?? I do something quite similar but nowhere as pretty. Lovely, EA. Bet lots of folk while be mixing these up over the weekend (and polished off over the weekend too) Pinteresting now.

  11. Brianne @ Cupcakes & Kale Chips says:

    I actually just made a “grown-up” PB cup that I haven’t posted yet. But I love the addition of flax seed to the PB. I actually ground up roasted peanuts to make my PB – next time I’ll have to add flax seed!

  12. Lauren Slayton says:

    and you had to make them pretty too, you’re my food hero.

  13. EA-The Spicy RD says:

    I love it! At least your honest about your love affair with PB and chocolate πŸ™‚

  14. EA-The Spicy RD says:

    Why not??? Thanks Elizabeth πŸ™‚

  15. love this easy and fun to make with little ones wish they liked peanut butter

    1. EA-The Spicy RD says:

      Thanks Rebecca! No peanut butter? Do they like any kind of nut butter? I bet these would be amazing with almond butter or walnut butter too πŸ™‚

  16. Sylvie @ Gourmande in the Kitchen says:

    Peanut butter cups have always been one of my favorite indulgences and these homemade ones sound fantastic!

    1. EA-The Spicy RD says:

      I think we definitely share some similar tastes Sylvie πŸ™‚

  17. Gina (The Candid RD) says:

    I can’t WAIT to make these!

    1. EA-The Spicy RD says:

      LOL! Then don’t wait! πŸ™‚

  18. Danielle Omar - Food Confidence RD says:

    Two of my favorite treats wrapped in a silly little package. YUM!! Thinking these won’t last long in anyone’s kitchen. πŸ™‚

    1. EA-The Spicy RD says:

      Thank you Danielle! I so still have a few in the fridge if you want one πŸ™‚

  19. holy yum. don’t know if i could eat just one…

    1. EA-The Spicy RD says:

      LOL! OK. Confession time…I have eaten more than just one πŸ™‚

  20. Deanna Segrave-Daly says:

    EA – I’m giddy over this recipe – dark chocolate and peanut butter is an almost daily delight for me too and I can’t wait to make these. It’s been so great having you along for The Recipe ReDux ride – one of the original members who took the plunge with us – so grateful to know you thru this little project πŸ™‚

    1. EA-The Spicy RD says:

      I love that these made you giddy Deanna! And, the feeling you expressed above is quite mutual πŸ™‚

  21. kristen chang says:

    PB cups are my favorite indulgence …thanks for creating a less guilty version for me!

    1. EA-The Spicy RD says:

      Your most welcome! I hope you never feel guilty eating the things you enjoy πŸ™‚

  22. Love this healthier peanut butter cup you came up with, so clever adding flax seeds.

    1. EA-The Spicy RD says:

      Thanks Jeanette! I love adding flax to a lot of different recipes-so healthy, yet, even my kids don’t complain about the taste!

  23. Alysa (InspiredRD) says:

    Peanut butter and chocolate? Yes please!

    1. EA-The Spicy RD says:

      I’ll trade you a PB Cup for a mini key lime pie! πŸ™‚