No-Bake SunButter Oat Cups with Puffed Quinoa (Nut-Free + Easy Snack)

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A snack that’s quick, nut-free, and actually gets eaten? This is it. I made these one afternoon with what I had on hand—SunButter, oats, puffed quinoa, and dark chocolate—and they disappeared before I could stash any in the freezer. Now they’re a regular around here for school lunches, after-school snacks, and that late afternoon need something sweet moment.

If you like these, you’ll probably also like my Cinnamon Rice Cake Protein Bars or my Carrot Cake Biscoff Energy Balls for more no-bake snack ideas.

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Why You’ll Love These SunButter Cups with Oats

Nut-free and school-safe
Kid-friendly flavor
Only 6 ingredients
Works for meal prep and freezer snacks
No baking — mix, press, and freeze
Gluten-free and allergy friendly recipe

Ingredients for SunButter oat cups arranged on a white background

Ingredients – Here’s What You’ll Need to Make My No-Bake SunButter Oat Cups with Puffed Quinoa (Servings: 16 mini SunButter oat cups or 8 regular-sized SunButter oat cups)

1/2 cup puffed quinoa
1/2 cup gluten-free oats. I used quick oats.
¼ cup sunflower butter
¼ cup maple syrup or honey
1/4 tsp cinnamon
1/4 tsp sea salt, plus more for sprinkling on top if desired.
1 cup melted dark chocolate+ 2 tsp coconut oil

Supplies:

Mini or regular-sized muffin tin

Muffin liners (optional)

Large mixing bowl

Spoon or small scoop (I used a 1/2 tablespoon)

Step-by-Step Instructions to Make My SunButter Oat Cups

Time needed: 25 minutes

Mix the base
In a bowl, combine puffed quinoa, oats, sunflower butter, maple syrup, cinnamon, and salt. Stir until coated.
Press into muffin pan or liners
Scoop into a lined mini muffin tin, pressing down firmly to ensure they are tightly packed.
Make the shell
Melt chocolate chips with coconut oil until smooth. I microwave mine in 30 second increments, stirring between each one, at 50% power, but you could also use the double boiler method.Spoon over each oat cup and top with a sprinkle of sea salt, if using.
Set
Freeze for 15–20 minutes or until the chocolate hardens. You could also refrigerate for a minimum of 1 hour.
Store
Keep in the fridge for up to a week or freeze for longer. I love using these vacuum food storage containers when freezing my snacks.

These SunButter oat cups are quick, easy, and always get eaten. Perfect for lunchboxes, snack time, or stashing in the freezer for when you need something sweet but still healthy.

I’d love to hear how your baking turned out!

Leave a review and star rating to let me know what you think.

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Recipe Tips for Success

Press the base down well so the cups hold together.
Use a 1/2 tablespoon for mini muffin tins or a full tablespoon/cookie scoop for regular-sized muffin tins for even sizes.
Let them sit for 5 minutes if eating straight from the freezer.

Storage

Fridge: Airtight container for up to 1 week.
Freezer: Up to 2 months. Thaw a few minutes before eating. I love using these vacuum food storage containers when freezing my snacks to keep them fresh.

Macros Per Cup

hand holding a bitten sunbutter oat cup with the others in the background

Flavor Variations

1. Peanut Butter Oat Cups
Swap SunButter for creamy peanut butter and top with a drizzle of melted dark chocolate. Sprinkle flaky sea salt on top before chilling.

2. Pistachio Crunch Cups
Replace SunButter with pistachio butter and mix in crushed pistachios with the oats. Top with white chocolate and a sprinkle of ground pistachio.

3. Biscoff Cookie Butter Cups
Use Biscoff spread instead of SunButter and mix crushed Biscoff cookies into the oat layer. Top with a thin layer of melted milk chocolate.

4. Raspberry Dark Chocolate Cups
Mix freeze-dried raspberry powder into the SunButter layer and top with dark chocolate + crushed freeze-dried raspberries.

5. Maple Pecan Cups
Replace SunButter with pecan butter and mix in chopped toasted pecans + a dash of maple extract.

Frequently Asked Questions

Are these gluten-free and vegan?

Yes! Just make sure your oats are certified gluten-free and use maple syrup instead of honey for a vegan version.

Can I use something other than puffed quinoa?

Yes—you can sub puffed rice or even more oats, but the texture will change slightly.

Can I make these sunbutter oat cups without coconut oil?

Yes, you can melt the chocolate without it, though the shell may be slightly firmer.

What kind of sunflower butter works best?

Look for a natural, creamy SunButter with minimal added sugar or oils. You could also use tahini if you do not have access to SunButter although the taste will be slightly different. Tahini is made from ground sesame seeds, while sunbutter is made from ground sunflower seeds.

How do I store these?

Fridge: Airtight container for up to 1 week.
Freezer: Up to 2 months. Thaw a few minutes before eating. I love using these vacuum food storage containers when freezing my snacks to keep them fresh.

Are these safe for school snacks?

Absolutely! These are nut-free and school-friendly, just be sure to check your school’s allergy policy.

Can I add protein powder?

Sure! Add 1–2 tbsp of your favorite protein powder and increase the SunButter slightly if the mix gets too dry.

Can I make them in a pan instead of muffin cups?

Yes! Press into a lined loaf pan and slice into squares once chilled.

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