You know that moment in October when you want something sweet, something that feels like fall, and something that is not going to send you spiralling by 3pm? These no bake protein pumpkin peanut butter cups are exactly that.
Five ingredients. No oven. Done in under 30 minutes. And they live in your freezer so you have something ready every single time that craving hits.
I created these as part of my Instagram Five Ingredient Fridays series because I genuinely believe good food does not have to be complicated or expensive to work for your body. These taste like a fall version of a Reese’s Peanut Butter Cup and your hormones are quietly getting a whole lot of goodness in every bite.
WHY THESE WORK FOR HORMONE HEALTH
Every ingredient in here is doing something. Nothing is filler.
PUMPKIN PURÉE
Pumpkin is one of the most underrated foods for women navigating perimenopause. It is rich in beta-carotene, the precursor to vitamin A, which your body uses for progesterone production and thyroid function. It also brings fiber, which supports healthy estrogen metabolism through the gut. One cup of pumpkin purée delivers over 200% of your daily vitamin A needs and around 3g of fiber. Not bad for something that tastes like dessert.
PEANUT BUTTER (OR ANY NUT OR SEED BUTTER)
Your body needs fat to produce hormones. Peanut butter brings monounsaturated fats, B vitamins and magnesium, all of which support nervous system regulation and hormone production. Not a peanut fan, or managing a family allergy? Swap for almond butter, cashew butter, sunflower seed butter or any nut or seed butter that works for your household. This recipe is flexible.
MAPLE SYRUP
A touch of natural sweetness with trace minerals including zinc, manganese and potassium. We are using just 2 tablespoons across the whole batch so the sugar per cup stays low while keeping these genuinely delicious.
PROTEIN POWDER
Two scoops of a good quality protein powder or collage means each cup gives you up to 8 to 9g of protein. Protein at snack time is one of the simplest things you can do to stabilize blood sugar, reduce cortisol spikes and actually feel satisfied between meals rather than reaching for something else 20 minutes later.
DARK CHOCOLATE 70%+
Dark chocolate is one of the best food sources of magnesium, and magnesium is one of the most depleted minerals in women going through perimenopause. It plays a significant role in sleep quality, nervous system regulation, mood and reducing the intensity of perimenopausal symptoms. Choosing 70% cacao or higher means you get more of the good stuff and less sugar. A thin layer over the top is genuinely all you need.
Watch the IG Recipe Reel Video Here
No Bake Protein Pumpkin Peanut Butter Cups
Five ingredient no bake pumpkin peanut butter cups that taste like fall and work hard for your hormones. Freezer friendly and ready in under 30 minutes.
Ingredients
- 1/2 cup canned pumpkin purée
- 1/2 cup peanut butter (or nut or seed butter of choice)
- 2 tbsp maple syrup or honey or monkfruit
- 4 oz dark chocolate 70%, melted
- 2 scoops protein powder or collagen powder
- 1 pinch flaky sea sal OPTIONAL topping
Instructions
- Add pumpkin purée, peanut butter, maple syrup and protein powder to a blender or food processor. Blend until smooth and fully combined. The mixture will be thick and scoopable. If it feels too thin add a little extra protein powder one tablespoon at a time.
- Scoop the filling into a silicone muffin tin or a regular muffin tin lined with paper liners. Use about 2 tablespoons of filling per regular cup or 1 tablespoon per mini cup. Press down firmly with the back of a spoon to flatten the top. Freeze for 20 minutes until the filling is firm.
- While the filling freezes, melt your dark chocolate using a double boiler or microwave in 30 second intervals, stirring between each until smooth. Remove cups from the freezer and spoon a thin layer of melted chocolate over each one, just enough to cover the top evenly.
- Optional: add a pinch of flaky sea salt over the chocolate before it sets. Return to the freezer for another 10 minutes until the chocolate is firm.
Notes
STORAGE: Store in the freezer in a sealed container for up to 3 months. Let sit at room temperature for 2 to 3 minutes before eating. NOTES:
Calories: 150
Protein: 8 to 9g
Fat: 10g
Carbohydrates: 10g
Fiber: 1.5g SERVINGS: 12 regular cups or 24 mini cups
- Nut free: swap peanut butter for sunflower seed butter and use a nut free protein powder.
- Dairy free: use a plant based protein powder and dairy free dark chocolate.
- Protein powder: any protein powder works. Collagen can be substituted but will change the texture slightly and lower the protein count.
Calories: 150
Protein: 8 to 9g
Fat: 10g
Carbohydrates: 10g
Fiber: 1.5g SERVINGS: 12 regular cups or 24 mini cups