Vegetarian / Vego Option

Raw Chocolate Cookie and Peanut Butter Fudge Cups | Vegan, Gluten-Free, FODMAP Friendly

January 17, 2016

Remember when the internet went absolutely berserk on healthified renditions of Reese’s Peanut Butter Cups circa 2012? You literally couldn’t open your Instagram without seeing a health blogger’s pixelated, overly light-leaked version of them. Cute times. Crazily enough, I actually wasn’t aware of the existence of Reese’s greatest creation until the wholefood versions went viral. […]

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Front-on photo of peanut butter fudge cups stacked upon on a decorative wooden slice

Remember when the internet went absolutely berserk on healthified renditions of Reese’s Peanut Butter Cups circa 2012? You literally couldn’t open your Instagram without seeing a health blogger’s pixelated, overly light-leaked version of them. Cute times.

Crazily enough, I actually wasn’t aware of the existence of Reese’s greatest creation until the wholefood versions went viral. Both revelations were equally welcomed into my chocolate-and-PB-lovin’ paws.

Photo of peanut butter fudge cups stacked upon a decorative wooden slice from a higher angle

I know, I know. You’re probably thinking that this recipe is just another healthified take on Reese’s ingenious creation to rudely add to the 50,000 others that Google still has to rank. But you’re wrong, because I’ve added a delicious, textural chocolatey biscuit base layer. A Unique Selling Proposition, I believe it’s termed in marketing? Or just a USP if I’m being a real flog?

These babies are perfect with a mid-morning cuppa, after a workout, on the run, or as a rom-com accompaniment. Hot tip #1: I like to take mine out of the fridge for 10-20 minutes before serving – the peanut butter fudgel melts slightly (like in the photos), makeing them all the more decadent.

Hot tip #2: because the recipe calls for a different quantity of coconut oil for each layer and I’m terribly impatient, I like to measure out the total amount (150g) and melt it in a saucepan altogether at the start. I’ll take what I need from the saucepan for the first layer, and melt it down again as necessary if the oil begins to solidify between layers setting.

Close up front-on photo of peanut butter fudge cups stacked upon on a decorative wooden slice
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Front-on photo of peanut butter fudge cups stacked upon on a decorative wooden slice

Healthy Chocolate Cookie and Peanut Butter Fudge Cups | Vegan, Gluten-Free, FODMAP Friendly

  • Author: Ashlyn Lincoln
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 mins (plus 45 mins setting)
  • Yield: 1012 cups 1x
  • Diet: Gluten Free

Ingredients

Scale

Chocolate Cookie Base

  • ¾ cup (120g) buckwheat grouts
  • ¼ cup (27g) flax meal (or 27g whole linseeds)
  • ¼ cup (43g) chia seeds
  • ⅓ cup (25g) cacao powder
  • ⅓ cup (60g) melted coconut oil
  • ¼ cup (80g) pure maple syrup

Peanut Butter Fudge Filling

  • ¾ cup (175g) 100% natural peanut butter (no added sugar)
  • 3 tbs (30g) melted coconut oil
  • 4 tbs pure maple syrup
  • Generous pinch fine sea salt (unless your PB is already salted)

Chocolate Topping

  • ⅓ cup (60g) melted coconut oil
  • 4 tbs cacao powder

Instructions

  1. Line a 12-hole muffin tray with silicone cupcake moulds.
  2. In a high-speed blender or processor, process the buckwheat grouts, chia seeds, and flax meal until a crumbly mixture forms. I like to have some crunchy buckwheat bits in there, so I stop processing just before it turns into a fine flour.
  3. Add the cacao powder, melted coconut oil and maple. Process on low speed until it all comes together. Distribute the mixture evenly between the silicone cups and use your fingertips to press it in firmly. There should be enough to fill 10-12 cups, one-third of the way. Freeze for 10 mins.
  4. In the meantime, combine all Peanut Butter Fudge Filling ingredients in a bowl. Remove cups from the freezer and spoon the peanut butter filling on top of the bases, smoothing with the back of the spoon. Freeze for 20 mins, ensuring a completely flat position.
  5. In a small bowl, whisk the Chocolate Topping ingredients to combine. Remove cups from freezer and pour the chocolate mixture over the peanut filling. Carefully return to the freezer for 15 mins, again ensuring a completely flat position. Once completely set, transfer to an airtight container and store in the fridge for up to one week or freeze for up to a month. Sprinkle with fancy sea salt flakes and crushed roasted peanuts before serving 🥜🍫💕

Notes

FODMAP NOTES

  • Flaxseed meal (ground linseeds) is high in GOS, or Fermentable Galacto-Oligosaccharides (AKA the ‘O’ in ‘FODMAP’) when consumed in amounts larger than 30g in one sitting. However, according to Monash University, 1 tbs or 15g of flax meal is considered low in GOS, and should be tolerated by people with IBS or fructose malabsorption. One serving of this recipe (one cup) contains a very low (less than 3g!) amount of flax.
  • Chia seeds are high in Fructans (AKA the ‘F’ in ‘FODMAP’) when consumed in amounts larger than 48g in one sitting. According to Monash, 2 tbs or 24g of chia is considered low in fructans and should be tolerated by people with IBS or fructose malabsorption. One of these cups contains only 4g of chia.

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  1. Not to worry, powder will work just as well! I can’t specify because I don’t know which stevia you’re using and whether it’s granulated or concentrated, so the best thing to do is start with tiny amounts and keep adjusting until it’s at a sweetness you’re happy with. Since these don’t require baking, however they taste while you’re making them will be pretty similar to how they’ll turn out once set in the freezer 🙂 x

  2. Hannah says:

    If I only have the powder stevia and not liquid how much do I use in each layer?

    Thanks!

  3. Yay! They should keep indefinitely BUT a few weeks or less is ideal x

  4. Rachel Davis says:

    Just made these and theY are amazing! How long will they keep in the freezer?

  5. […] for future raw chocolate peanut butter cups… Raw Chocolate Peanut Butter CupsAdapted from Nourish by Ashlyn’s Raw Chocolate Cookie & Peanut Butter Fudge Cups (you should check out this girls blog…she has some great wholesome recipes!)Makes 9 […]

  6. Lauren Keenan says:

    The raw peanut butter and choc cups look phenomenal!! What ate the macros for 1 cup? Thanks! 🙂

  7. Jessica says:

    Also, it’s nice to see a raw choccy treat that doesn’t involve dates for a change! Good one, these sound so delish!

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