These homemade Paleo SunButter Cups are a delicious, healthier alternative to traditional peanut butter cups. Made with sunflower seed butter instead of peanut butter, they're perfect for those with nut allergies or anyone following a paleo lifestyle. Each bite delivers a creamy, slightly sweet center covered with rich dark chocolate—all without refined sugars, dairy, or grains.
Why You'll Love This Recipe
- Allergy-friendly and nut-free, perfect for school lunches
- No refined sugars—sweetened naturally with honey or maple syrup
- Simple ingredients that align with paleo dietary guidelines
- Quick to prepare with minimal active time
- Satisfies chocolate cravings with healthier ingredients
- Freezer-friendly for make-ahead snacks
- Adaptable recipe that's easy to customize
- More nutritious than store-bought candy cups
- Perfect balance of sweet and salty flavors
- Great for beginners—no special equipment needed
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
SunButter provides the creamy center of these treats and is made from roasted sunflower seeds. It offers a similar texture to peanut butter but is completely nut-free, making these cups accessible to those with nut allergies. It also contains healthy fats, protein, and vitamins E and B.
Coconut oil helps create the perfect consistency for the filling and allows it to firm up when chilled. It adds a subtle hint of coconut flavor that pairs beautifully with the sunflower seed butter and chocolate. You can use refined coconut oil if you prefer no coconut taste.
Honey or maple syrup adds natural sweetness to the filling without using refined sugar. Both options work wonderfully, with honey providing a more distinct flavor and maple syrup offering a milder, caramel-like sweetness. Choose based on your preference or dietary needs.
Vanilla extract enhances the overall flavor profile with its warm, aromatic notes. Even this small amount makes a big difference in the final taste of your SunButter cups.
Sea salt balances the sweetness and brings out the flavors of both the SunButter and chocolate. Don't skip this ingredient—it's what makes these cups truly irresistible.
Dark chocolate chips form the shell of these cups and should be dairy-free to keep the recipe paleo-compliant. Look for varieties with at least 70% cacao for the best flavor and health benefits. The higher the cacao percentage, the less sugar it contains.
Directions
- Line a muffin tin with paper liners and set aside.
- In a mixing bowl, combine the SunButter, melted coconut oil, honey (or maple syrup), vanilla extract, and sea salt. Stir until smooth and well combined.
- Spoon about 1 tablespoon of the SunButter mixture into each muffin liner, filling it halfway. Place the tin in the freezer for about 10-15 minutes to firm up.
- While the SunButter layer is setting, melt the dark chocolate chips in a microwave-safe bowl, stirring every 30 seconds until smooth.
- Once the SunButter layer has hardened, spoon about 1 tablespoon of melted chocolate over each SunButter base.
- Return the muffin tin to the freezer for at least 30 minutes, or until the cups are fully set and firm.
- Remove from the freezer, enjoy, and store any leftovers in the fridge.
Servings and Timing
This recipe makes 8 SunButter cups, each providing approximately 150 calories. The active preparation time is about 10 minutes, with an additional 5 minutes for melting the chocolate. Including chilling time, the total time from start to finish is approximately 45 minutes, though most of that is hands-off waiting time while the cups set in the freezer.
These make perfect individual servings for a sweet treat after dinner or as an afternoon energy boost. If serving at a gathering, you can place them on a platter for an impressive yet simple dessert option.
Variations
Chocolate Swirl Cups: Before the SunButter layer sets, swirl in a bit of the melted chocolate for a marbled effect.
Coconut SunButter Cups: Add 2 tablespoons of unsweetened shredded coconut to the SunButter mixture for added texture and flavor.
Seed Crunch Cups: Mix in 1 tablespoon of hemp seeds, chia seeds, or sunflower seeds to the filling for extra nutrition and a pleasing crunch.
Sea Salt Topped: Sprinkle a few flakes of sea salt on top of the chocolate layer before it sets for a sophisticated sweet-and-salty contrast.
Spiced SunButter Cups: Add ¼ teaspoon of cinnamon or a pinch of cayenne to the SunButter mixture for a warming kick.
Mini Cups: Use a mini muffin tin to create bite-sized treats perfect for portion control.
Chocolate Bottom Cups: Reverse the layers by putting chocolate on the bottom and SunButter on top for a different visual effect.
Berry Infused: Mix 1-2 teaspoons of freeze-dried berry powder into the SunButter layer for a fruity twist and beautiful color.
Storage/Reheating
These Paleo SunButter Cups are best stored in the refrigerator, where they'll keep for up to 2 weeks. Place them in an airtight container to prevent them from absorbing other flavors from the fridge.
For longer storage, these cups freeze beautifully for up to 3 months. Simply place them in a freezer-safe container with parchment paper between layers to prevent sticking. When ready to enjoy, you can eat them straight from the freezer for a firmer texture, or allow them to thaw in the refrigerator for about 15-20 minutes for a softer consistency.
There's no need to reheat these treats—they're designed to be enjoyed cold. In fact, due to the coconut oil in the recipe, they will become too soft if left at room temperature for extended periods, especially in warmer weather.
For the best flavor and texture experience, remove them from the refrigerator about 5 minutes before serving to take the edge off the chill.
FAQs
Can I use almond butter or another nut butter instead of SunButter?
Yes, if you don't need the recipe to be nut-free, you can substitute any nut butter of your choice. Almond butter, cashew butter, or traditional peanut butter all work well, though they will change the flavor profile slightly. Just ensure your chosen alternative has a similar consistency to SunButter.
How can I make sure these are truly paleo-compliant?
To ensure these SunButter cups are paleo-compliant, verify that your dark chocolate is dairy-free and contains minimal added sugar. Some brands add milk fat or other non-paleo ingredients. Also, choose pure maple syrup rather than honey if you follow a strict paleo diet, as honey's status in paleo is sometimes debated.
Why did my chocolate crack when I bit into the cups?
Chocolate cracking usually happens when the cups are very cold. If you prefer a softer chocolate shell, let the cups sit at room temperature for 5-10 minutes before enjoying. You can also add ½ teaspoon of coconut oil to your melted chocolate, which helps create a softer texture when set.
Can I use a different sweetener for the filling?
Yes, you can experiment with other natural sweeteners like date syrup or coconut nectar. Liquid sweeteners work best to maintain the proper consistency. Powdered sweeteners like monk fruit or erythritol may create a grainy texture unless dissolved completely.
My SunButter mixture seems too runny. What should I do?
If your mixture seems too thin, it might be because the coconut oil is very warm or your kitchen is hot. Simply place the bowl in the refrigerator for 5-10 minutes to slightly firm up before spooning into the muffin liners. You can also add an extra tablespoon of SunButter to thicken the mixture.
How do I prevent the chocolate layer from mixing with the SunButter layer?
Make sure your SunButter layer is completely frozen before adding the chocolate layer. Also, allow your melted chocolate to cool slightly (but remain pourable) before adding it to the cups. Pour it gently over the center of the frozen SunButter layer and let it spread naturally.
Can I make these without coconut oil?
Coconut oil is important for the texture as it solidifies when cold. However, you could substitute cacao butter at a 1:1 ratio for a different but still firm texture. Ghee is another option if you don't need the recipe to be dairy-free.
Are these suitable for children's lunchboxes?
These cups are perfect for lunchboxes if kept cool with an ice pack, as they will soften at room temperature. They're nut-free, making them suitable for schools with nut restrictions. You might want to use semi-sweet chocolate chips for a less intense flavor if making them specifically for younger children.
How can I make these less sweet?
To reduce the sweetness, cut the honey or maple syrup to 1 tablespoon and use chocolate with a higher cacao percentage (85% or higher). You can also increase the salt slightly to balance the sweetness with a more savory note.
Why is my chocolate seizing when I melt it?
Chocolate typically seizes when it comes into contact with water or steam. Make sure your bowl and spoon are completely dry before melting. Melt the chocolate slowly in the microwave in 15-30 second intervals, stirring between each, or use a double boiler method for more control.
Conclusion
These Paleo SunButter Cups are more than just a healthier alternative to commercial candy—they're a delicious treat in their own right. With their perfect balance of creamy sunflower seed filling and rich chocolate coating, they satisfy sweet cravings while aligning with paleo dietary principles.
What makes this recipe truly special is its versatility and accessibility. Whether you're dealing with nut allergies, following specific dietary guidelines, or simply looking to incorporate more wholesome ingredients into your treats, these cups deliver on both flavor and nutrition.
The simplicity of preparation makes them a practical option for busy schedules, while the ability to make them ahead and store them in the freezer ensures you always have a mindful indulgence on hand when cravings strike.
Try making a batch this weekend—they might just become your new favorite healthier dessert option!
Paleo SunButter Cups
- Total Time: 45 minutes
- Yield: 8 servings
- Diet: Gluten Free
Description
These Paleo SunButter Cups are a delicious, healthier alternative to traditional peanut butter cups. Made with SunButter, they’re rich in flavor, nut-free, and free from refined sugars, perfect for anyone looking for a paleo-friendly treat.
Ingredients
½ cup SunButter (or other nut-free seed butter)
¼ cup coconut oil, melted
2 tablespoons honey or maple syrup
½ teaspoon vanilla extract
Pinch of sea salt
½ cup dark chocolate chips (dairy-free, if preferred)
Instructions
- Line a muffin tin with paper liners and set aside.
- In a mixing bowl, combine the SunButter, melted coconut oil, honey (or maple syrup), vanilla extract, and sea salt. Stir until smooth and well combined.
- Spoon about 1 tablespoon of the SunButter mixture into each muffin liner, filling it halfway. Place the tin in the freezer for about 10-15 minutes to firm up.
- While the SunButter layer is setting, melt the dark chocolate chips in a microwave-safe bowl, stirring every 30 seconds until smooth.
- Once the SunButter layer has hardened, spoon about 1 tablespoon of melted chocolate over each SunButter base.
- Return the muffin tin to the freezer for at least 30 minutes, or until the cups are fully set and firm.
- Remove from the freezer, enjoy, and store any leftovers in the fridge.
Notes
- Ensure the SunButter mixture is smooth for the best texture.
- Dairy-free dark chocolate chips are optional but recommended for a paleo-friendly recipe.
- Store the cups in the refrigerator to keep them firm and fresh.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Dessert
- Method: No Bake
- Cuisine: Paleo
Nutrition
- Serving Size: 1 SunButter cup
- Calories: 150 kcal
- Sugar: 8g
- Sodium: 25mg
- Fat: 12g
- Saturated Fat: 6g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 3g
- Cholesterol: 0mg
