RecipeChocolate 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: 0.5 g
    • Added Sugar: 5.5 g
  • Sodium: 5 mg

A 5-minute dessert that includes chocolate? I’m in! I came up with these tasty treats while experimenting with leftover sunflower butter—my niece, Becca, is allergic to nuts, and I wanted to make her something yummy. Sunflower seed butter is a great alternative for people with nut allergies because it features the same rich creaminess as peanut butter, but, of course, it’s nut-free. And the nutrition profile is so similar to nuts: The little seed is loaded with heart-healthy fats, fiber, and folate, one of the B vitamins needed to convert carbohydrates into energy. (You can also swap in peanut butter if you prefer.) I keep a stash of these dreamy cups in the freezer and reach for one when a craving strikes.

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

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

Prepare a 24-compartment mini-muffin tin by misting the individual compartments with nonstick oil spray (this will help the chocolate cups pop out easily when they’re ready). This recipe works best without muffin liners.

TO MELT AND TEMPER THE CHOCOLATE: Place 1 cup of the chocolate chips in a bowl and microwave for 15 to 30 seconds at a time, stirring in between, until the chocolate is smooth and velvety. Stir in the remaining ½ cup chocolate chips until they’re all melted and blended. If they haven’t all melted, microwave for another 5 seconds at a time and stir.

TO ASSEMBLE: Add 1 generous teaspoon of melted chocolate to the bottom of each muffin compartment. Spread out the chocolate with your fingers to cover the bottom. Next, add a layer of sunflower butter filling on top (you’ll be using about 1 generous teaspoon per cup) and, again, spread the second layer out with your fingers. Finally, add the remaining melted chocolate on top, using your fingers to level it out. Garnish with a few sunflower seeds. (It’s a messy process; don’t worry if they don’t appear perfect. They’ll turn out looking and tasting amazing.)

Place the muffin tin in the freezer to firm up for at least 1 hour or overnight. When you’re ready to eat them, carefully pop them out of the muffin tins, using the tip of a knife.

NOTE: Keep in the freezer until right before you’re ready to serve, as the middle layer starts to soften up rather quickly. Or transfer them from the muffin tin directly to a storage bag or container and stash in the freezer for future treats. They’ll last in the freezer for months.

Nutrition provided for 1 mini cup.

Try my Chocolate-PB Cups and Chocolate Crunch Bars!

Nutrition analysis courtesy of Genesis® R&D