These SunButter and jelly oat cups feature layers of a crunchy oat mixture, sweet jelly, and creamy SunButter in an easy no-bake recipe. Quick to make and perfect for meal prep, these healthy oatmeal cups are sure to become your new go-to for breakfasts and snacks!
Give your favorite childhood meal an upgrade with these oat cups! Combining two of my favorite meals into one, they’re everything I never knew I needed and so much more. Plus, they’re quick to prepare, require no baking, and taste like a treat but are secretly healthy. What could be better than that?
Go ahead and make an extra batch, because this is one recipe the whole family will agree on, and it tends to disappear fast!
Why You’ll Love This Recipe
- Gluten free, dairy free, and nut free
- Full of vitamins, nutrients, and fiber
- Made with no baking
- Stores well
Ingredients & Notes
Strawberry jam layer
- Strawberries - Use fresh strawberries that have been washed and cut into chunks.
- Lemon juice - Freshly squeezed lemon juice is best, but store-bought varieties work well, too. The acidity helps balance out the sweetness of the berries and adds enough pectin to set the jam.
- Chia seeds - Used to thicken the jam while adding extra fiber and healthy fats.
- Maple syrup - This is how we sweeten these oat cups without the need for refined sugar. Substitute honey, if desired.
- Rolled oats - make sure your oats are gluten-free. Bob’s Red Mill is my favorite brand!
- Pretzels - Used to add extra crunch to the healthy oatmeal cups.
- Sea salt - Helps enhance the flavor of the rest of the ingredients.
- SunButter - I recommend using the no sugar added sunflower butter, but any flavor will work. Just make sure it’s creamy and not chunky!
- Maple syrup - Used to sweeten the mixture and help hold the oat cups together. Again, feel free to use honey, if preferred.
- Vanilla extract - Use a high-quality pure vanilla extract to add a touch of natural flavor.
- SunButter - Used to create the nutty flavor without peanut butter! It seals the cups and has a delicious taste.
- Coconut oil - This helps thin out the sunflower butter, making it smooth and spreadable.
What type of oats are best for oat cups?
All oats are not treated the same. For this recipe, you want to use quick cooking rolled oats. This means the oats have been rolled (hence the name) into a flat, thin form and have a chewy texture when cooked.
There are large and small sizes of rolled oats. Quick cooking rolled oats are the smallest so they soak up flavors much easier and faster than large oats which makes them great for this no-bake recipe.
These healthy oatmeal cups come together in minutes with minimal prep time and no oven required!
Step 1: Make the jam. Heat the strawberries in a small pot over medium heat until they begin to sizzle. Then, use a potato masher or the back of a fork to break them up and form a jam-like consistency.
Add the lemon juice, chia seeds, and maple syrup, and mix to combine. Transfer the jam to a separate container, and let it chill in the fridge.
Step 2: Prepare the oat layer. Add the oats, pretzel pieces, and salt to a large mixing bowl, and toss to combine. Add the remaining wet ingredients for the oat mixture, and stir to coat.
Step 3: Create the oat cup base. Use a small cookie scoop to portion the oat mixture into the bottom of a lined muffin pan, and use the back of a spoon or your fingers to pack it down and up the sides. Next, use your thumb to press an indentation into the center of each cup, creating a well in the middle.
Step 4: Add the jam. Dollop about 2 teaspoons of jam into the indentation of each cup. Gently shake the pan to level out the jam, and set it aside.
Step 5: Form the SunButter layer. Combine the SunButter and coconut oil in a microwave-safe bowl, and heat them in 10-second intervals, stirring in between until the mixture is runny and thin.
Drizzle the melted SunButter over each healthy oatmeal cup, covering the jam completely. Shake the muffin pan again, if needed to level out the top layer, and transfer the muffin pan to the freezer.
Step 6: Serve. Once set, remove the oat cups from the pan, let them come to room temperature, and enjoy!
- Swap the strawberry jam for melted chocolate to add a peanut butter cup feel to this recipe.
- You can make the “jam” with basically any fruit. Try blackberry or raspberry, or use a combo of berries to make a mixed-berry jam!
- Add flax meal to the oat mixture for extra fiber.
- Stir in a scoop of protein powder to the oat mixture for a protein boost.
- Skip the jam and add sprinkles on top of the SunButter layer for a birthday cake flavor.
- Break the pretzels up into very small pieces. You want little bits to be distributed evenly throughout the oat mixture. Use your hands to break them up or place them in a food processor and pulse a few times.
- Mix the oats and pretzels well with the SunButter and maple syrup. You want all the oats to be coated in the “wet ingredients”. This is what binds everything together.
- Pack the oat mixture down really well into the muffin pan. Again, this helps to bind everything together. If the oat mixture isn’t packed down well, you risk it falling apart once it’s chilled.
- Add the jam to the center of the cups. You want there to be enough room around the edges for the SunButter layer to adhere to.
- These oat cups are best enjoyed chilled. The SunButter layer will get nice and thick once cool and will keep its shape.
How to Store
Store the healthy oatmeal cups in an airtight container in the freezer for up to 3 months. When ready to enjoy, let the oat cup defrost for a few minutes at room temperature before you bite into it. You can also store them in the fridge for up to a week.
Frequently Asked Questions
The SunButter and maple syrup hold everything for these healthy oatmeal cups together. It’s important to mix the oat mixture well so that all the oats are coated or you risk it not sticking together.
This recipe is gluten free when gluten free oats are used. As always, it’s important to look at the nutritional labels on your ingredients to confirm.
Yes, these freeze very well. I recommend getting them set first, transferring them to an airtight container or bag, and placing them in the freezer. They will keep for up to 3 months. Let them sit at room temperature for a few minutes before biting into one when ready to enjoy.
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SunButter and Jelly Oat Cups
- 1 Small Pot
- 1 Potato Masher
- 1 Small Cookie Scoop
- 1 Muffin Pan
- 12 Muffin Liners
- 1 Microwave-Safe Bowl
Strawberry jam layer
- 1 cup strawberries - washed and cut into chunks
- 1 tablespoon lemon juice
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- ⅔ cup SunButter
- 1 tablespoon coconut oil
- Start by making the strawberry jam by adding the strawberries to a small pot. Heat over medium heat until they begin to sizzle. Then, use a potato masher or the back of a fork to break up the strawberries into a jam-like consistency.1 cup strawberries
- Add the lemon juice, chia seeds, and maple syrup to the pot and mix to combine. Remove the pot from the stove and transfer the jam to a separate container. Place the jam in the fridge to chill while you prepare the oat layer.1 tablespoon lemon juice, 1 tablespoon chia seeds, 1 tablespoon maple syrup
- For the oat layer, add the rolled oats, pretzel pieces, and sea salt to a large mixing bowl and toss to combine. Add the SunButter, maple syrup, and vanilla extract to the bowl and mix until the oats are well coated.1 ½ cup rolled oats, 1 cup pretzels, ½ teaspoon sea salt, ½ cup SunButter, ⅓ cup maple syrup, 1 teaspoon vanilla extract
- Use a silicone muffin pan or place liners in a muffin pan (you can use paper or silicon). Use a small cookie scoop to scoop the oat mixture into the bottoms of each muffin cavity. You should have enough mixture to add about 2 ½ tablespoon into each one. Use the back of a spoon or your fingers to pack the oat mixture into the bottom of each cup and up the sides. The cups should be about half way full. Use your thumb to press an indention into the center of each cup to create a little well in the middle.
- Spoon a dollop (about 2 tsp) of the strawberry jam into the indention in each cup. Gently shake the muffin pan to level the jam out so it’s not a giant glob. Set aside.
- Next, make the SunButter layer. In a microwave safe bowl, add the SunButter and coconut oil and microwave in 10 second intervals until runny and thin. Drizzle the melted SunButter over each oat cup until the strawberry jam is covered. Shake the pan again, if needed, to level out the top layer. Transfer the muffin pan to the freezer to let the oat cups set for at least 30 minutes.⅔ cup SunButter, 1 tablespoon coconut oil
- Once set, remove the oat cups from the pan and enjoy! Store in the freezer until ready to enjoy again.