icon

Weekly Wellness Recipe: Pumpkin Peanut Butter Cups

A close-up of chocolate pumpkin peanut butter cups, with a stack of whole cups and a halved one revealing the creamy pumpkin filling inside. The image highlights the rich chocolate layer and creamy pumpkin filling.

Indulge in these Chocolate Pumpkin Peanut Butter Cups—a healthier treat that combines the richness of dark chocolate with the seasonal flavors of pumpkin and peanut butter.

Indulge in the flavors of fall with these delicious Chocolate Pumpkin Peanut Butter Cups, a healthy twist on the classic treat. Combining rich dark chocolate with a creamy pumpkin filling, this recipe offers a festive way to satisfy your sweet tooth while keeping sugar in check. With easy ingredient swaps, you can make these cups Phase 2 or Phase 3 friendly, making them the perfect autumn treat for any wellness journey.

Nutritional Benefits

This delicious treat not only satisfies your sweet tooth but also offers a range of nutrients from its wholesome ingredients. Here are some of the key benefits:

  • Pumpkin: Pumpkin is rich in vitamins A and C, offering immune support and promoting healthy skin. It also contains fiber, which aids digestion and helps you feel fuller for longer. The beta-carotene in pumpkin is a powerful antioxidant, making it a nutritious addition to these seasonal treats.
  • Dark Chocolate: Dark chocolate with a cacao content of 70% or higher is a great source of antioxidants, particularly flavonoids, which help reduce inflammation and support heart health. It also contains magnesium, which can help support muscle and nerve function. Choosing high-cacao dark chocolate keeps the sugar content lower, making it a more health-conscious choice.
  • Peanut Butter/Almond Butter: Both peanut butter and almond butter are excellent sources of healthy fats and protein, which help promote satiety and support muscle repair. Almond butter is particularly high in vitamin E, which acts as an antioxidant, while peanut butter provides magnesium and potassium, essential for overall health. These nut butters offer a creamy texture and a nutrient boost to the filling.
  • Pumpkin Pie Spice: Pumpkin pie spice blends often contain spices like cinnamon, ginger, and nutmeg, each bringing its own health benefits. Cinnamon has been shown to support healthy blood sugar levels, while ginger offers digestive benefits. Nutmeg and other warm spices can provide antioxidant properties, making pumpkin pie spice a flavorful and health-boosting addition to this fall treat.
A variety of ingredients used in the recipe for Chocolate Pumpkin Peanut Butter Cups, including bowls of creamy pumpkin filling, melted chocolate, peanut butter, and pumpkin pie spice, with a fresh pumpkin and chocolate pieces on the side.

Simple ingredients like pumpkin puree, dark chocolate, and peanut butter come together to create these delicious and healthy fall treats.

Chocolate Pumpkin Peanut Butter Cups

Ingredients

For the chocolate layer:

  • 1/2 cup dark chocolate (70% or higher, or use sugar-free chocolate chips for Phase 2)
  • 1 tsp coconut oil

For the pumpkin filling:

  • 1/4 cup natural peanut butter (or almond butter for Phase 2)
  • 1/4 cup unsweetened pumpkin puree
  • 1 tsp pumpkin pie spice
  • 1-2 tbsp stevia or monk fruit sweetener (Phase 2) or maple syrup (Phase 3)

Instructions

  • Melt the dark chocolate with the coconut oil in a double boiler or microwave, stirring until smooth.
  • Spoon a layer of the melted chocolate into silicone muffin cups or a mini muffin tin, filling each about 1/4 full. Freeze for 10 minutes to set.
  • Meanwhile, mix the peanut butter, pumpkin puree, pumpkin pie spice, and sweetener in a bowl until smooth.
  • Remove the chocolate cups from the freezer and add a small spoonful of the pumpkin mixture into each cup, spreading it evenly.
  • Top with another layer of melted chocolate and smooth the tops with a spoon. Freeze again until fully set, about 20-30 minutes.
  • Once set, remove the cups from the silicone molds or muffin tin. Enjoy a healthy, seasonal treat!

Notes

These Chocolate Pumpkin Peanut Butter Cups are a festive twist on traditional peanut butter cups, offering rich pumpkin flavor with warming fall spices. You can make them Phase 2 or Phase 3 friendly with simple ingredient swaps, ensuring they fit your dietary needs while providing a satisfying, lower-sugar treat.

Nutritional Information (Approximate, Per Serving)

Servings: Makes about 6-8 pieces
Serving Size: 1 piece

Phase 3 Version

  • Calories: 150
  • Protein: 4g
  • Fat: 9g
  • Carbohydrates: 14g
  • Fiber: 3g
  • Sodium: 40mg
  • Sugar: 8g (from dark chocolate and optional maple syrup)

Phase 2 Version

  • Calories: 130
  • Protein: 5g
  • Fat: 8g
  • Carbohydrates: 8g
  • Fiber: 4g
  • Sodium: 40mg
  • Sugar: 2g (from pumpkin and dark chocolate, no added sweeteners)

Enjoy a Healthy Fall Treat

These Chocolate Pumpkin Peanut Butter Cups are a balanced treat with a lower sugar content, offering a rich and satisfying flavor while keeping nutrition in mind. With options for both Phase 2 and Phase 3 versions, you can customize the recipe to fit your dietary needs without sacrificing taste. Adjust the ingredients based on your phase and enjoy this delicious fall-inspired snack! Share your own twists on this recipe with the BioSource Nutra community and let others know how you’re incorporating seasonal flavors into your wellness journey.

For more delicious and nutritious recipes, check out these articles:

Weekly Wellness Recipe: Chai 2 Ways

Weekly Wellness Recipe: Pumpkin Spice Smoothie

Weekly Wellness Recipe: Butternut Squash Soup

Tags:
Back to Recipes