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Chocolate Sunflower Butter Cups

Nutrition Facts
Amount per Serving
  • Calories: 70
  • Protein: 1 g
  • Total Fat: 4 g
    • Unsaturated Fat: 2 g
    • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 8 g
  • Dietary Fiber: 1 g
  • Total Sugar: 6 g
    • Natural Sugar: 4 g
    • Added Sugar: 2 g
  • Sodium: 5 mg

A no-bake dessert that includes chocolate? I’m in! I came up with these tasty treats while experimenting with leftover sunflower butter—I couldn’t think of a better way to use it up than by mixing it with some chocolate. Sunflower seed butter is a great alternative for people with nut allergies because it features the same creamy deliciousness as peanut butter, but of course, it’s nut-free. Each mini cup is just 70 calories. (You can easily make them into larger cups using a standard-size muffin tin, but I find them to be very rich, so the minis are the perfect amount.) Pro tip: Stash them in the freezer for future portion-controlled treats. They’ll last for months… although they never do in my house.

  • Prep time
  • Total Time
This recipe makes 24 cups
  • 1 ripe banana
  • ¼ cup creamy sunflower seed butter
  • ½ teaspoon vanilla extract
  • 1½ cups semi-sweet chocolate chips
  • Sunflower seeds for garnish

In a small bowl, mix together the banana, sunflower seed butter and vanilla. Mash everything together until there are no lumps and set aside.

Prepare a 24 mini-muffin tin by lining with mini paper liners and misting the insides with nonstick oil spray. This will create a cute “ridged edge” on your sunflower cups when they’re ready to serve. Set the muffin tin aside.

To melt the chocolate chips, place them in a microwave-safe bowl and microwave for about a minute. Remove and stir. Place back in for 15 second intervals until its fully melted and velvety smooth. (Alternatively, you can melt them on the stovetop using a double boiler.)

To assemble the cups, add a generous teaspoon of melted chocolate to the bottom of each muffin compartment. Spread it out with your finger to cover the bottom.

Next, distribute the sunflower butter-banana filling evenly among the muffin cups on top of the chocolate (it’s about 1 generous teaspoon per cup)—and again, spread the filling out with your fingers.

Finally, split the remaining melted chocolate over the tops, using your fingers to slightly spread each layer (it’s a bit messy! Don’t worry if it’s not perfect, they wind up looking terrific and tasting delicious with or without uniform spreads). Garnish with a few sunflower seeds on top of each cup.

Place the muffin tin in the freezer to firm up for a few hours to overnight. When you’re ready to eat them, lift them out of the paper liners.

Serve from the freezer right before eating, since the middle layer starts to soften up rather quickly. In fact, I like to transfer the finished chocolate cups from the muffin tin to a zip-top bag or container (to free up space in my freezer) and stash in the freezer for future portion-controlled chocolate treats.

Nutrition provided for 1 mini cup.

Try my Chocolate-PB Cups and Chocolate Crunch Bars!

Nutrition analysis courtesy of Genesis® R&D