Gluten-free, Vegan, Keto, Paleo Peanut Butter Cups Alternative

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paleo peanut butter cups

It’s almost Valentine’s Day, and for many of us that brings up childhood memories of lots of chocolate and heart-shaped candies and overindulging on lots of chocolate and heart-shaped candies and maybe as adults we still like to indulge in these Valentine's treats. There are ways to enjoy sweet treats and ways to create these special candies that can actually be blood sugar balancing and nourishing to our bodies. Peanut Butter Cups are a favorite candy this time of year, but they aren't the healthiest. This recipe allows you to enjoy one of your favorite chocolate candies without sacrificing your health.

This amazing recipe is not like another other vegan recipe you'll find on the internet. It is a special treat for Valentine's Day. These Peanut Butter Cups love the body back just as much as we love them. It’s okay to indulge in this guilt-free, heartwarming treat for the season of love!

What is Gluten free, Vegan, Keto, Paleo Peanut Butter Cups Alternative Made of?

Since it’s the season of love, what better way to celebrate love and treat yourself or your loved ones than with healthy, homemade Peanut Butter Cups! This recipe takes a unique twist by incorporating nutritious ingredients like pecans, sprouted walnuts, and even a surprising touch of cauliflower. Don't let the cauliflower fool you—its subtle presence adds a creamy texture without sacrificing flavor. You could even add a splash of vanilla extract to give it another level of flavor.

The chocolate exterior is made from cacao butter and cacao powder which are full of antioxidants. To elevate the health benefits, the chocolatey goodness is infused with cordyceps, known for its adaptogenic properties, and luo han for a touch of natural sweetness.

Traditional peanut butter cups are made with peanut butter which is a common allergen and can contain aflatoxins. This is very inflammatory. Add the high amounts of sugar and dairy in chocolate chips and the dairy in the filling, and you end up with a not so healthy treat. No one wants to show their love by giving a treat that could cause inflammation. These vegan, paleo peanut butter cups are perfect for showing your love.

vegan keto peanut butter cups

How Do You Make Gluten free, Paleo, Keto, Vegan Peanut Butter Cups Alternative?

Transforming Valentine's Day into a blood sugar-friendly event is easy with these Peanut Butter Cups. The magic begins with blending pecans, sprouted walnuts, and cauliflower, creating a unique and nutritious base similar to a peanut butter mixture. You could even swap the pecans and walnuts for almond butter or cashew butter to make this even simpler. A touch of cordyceps and luo han adds adaptogens and sweetness.

As for the exterior, a melt-in-your-mouth combination of cacao butter, cacao powder, and Luo han creates a chocolate layer that seamlessly wraps around the nutty concoction.

Just add half of the chocolate layer to a silicon mold or paper liners to create the base for these peanut butter cups, then fill with the peanut butter-like filling, and top with the remaining chocolate.

Forget complicated steps; this is a kitchen creation without the fuss, resulting in a guilt-free, masterpiece perfect for celebrating Valentine's Day. A guilt-free, blood sugar-friendly indulgence that still screams, “Happy Valentine's Day!”

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

This great recipe includes a blend of ingredients that promote blood sugar balance and overall hormonal health. Unlike traditional peanut butter cups full of refined sugar and sugar-filled chocolate chips, these are actually good for you with the same amazing taste.

Pecans and walnuts contribute healthy fats, fiber, and essential nutrients, aiding in satiety and supporting stable blood sugar levels. The addition of cauliflower introduces vitamins, minerals, and nutrients that even help with detoxification. Cordyceps, known for its adaptogenic properties, contributes to stress management and hormonal balance.

Luo han, a natural sweetener, imparts sweetness without spiking blood sugar. Cacao butter and cacao powder bring rich antioxidant content, supporting cardiovascular health and reducing oxidative stress. This blend of ingredients creates a treat that not only satisfies sweet cravings but also nurtures hormonal well-being.

Pecans and Walnuts

Pecans and walnuts have a rich nutrient profile. Pecans are a good source of monounsaturated fats, particularly oleic acid, which may support cardiovascular health by reducing LDL cholesterol levels and aiding in inflammation. Additionally, pecans contain magnesium, a mineral linked to improved insulin sensitivity and blood sugar regulation. Pecans are also high in vitamin E, which aids in inflammation, as well as being an important antioxidant.

Walnuts, on the other hand, are high in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has been associated with cardiovascular benefits and anti-inflammatory effects. Walnuts also contain copper, folate, vitamin B6, vitamin E, and many other nutrients that are so important for the body.

The combination of monounsaturated fats, omega-3 fatty acids, and nutrients in pecans and walnuts provides a synergistic support system for blood sugar balancing and cardiovascular health.


For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Hormone Hacking Elixers.

peanut butter cups as vegan plant based dessert


Cauliflower is rich in fiber which helps support blood sugar balance by slowing glucose absorption, preventing rapid spikes, and promoting sustained energy levels. Additionally, this cruciferous vegetable contains sulforaphane, a compound with anti-inflammatory and antioxidant properties. Sulforaphane has been associated with cardiovascular health by supporting blood vessel function and reducing oxidative stress. Sulforaphane is also important in several different detox pathways which helps to regulate various hormones. Cauliflower is also a good source of choline, a vital nutrient linked to brain health and neurotransmitter function, which may influence mood regulation.


Cordyceps is an adaptogenic medicinal mushroom that contributes to hormonal health through various mechanisms. It contains bioactive compounds such as cordycepin and polysaccharides, which may have a positive impact on blood sugar regulation. Cordycepin has been studied for its potential to enhance insulin sensitivity, supporting better glucose utilization and aiding in blood sugar balance. Additionally, cordyceps' adaptogenic properties influence the stress response which affects mood and overall hormonal balance.

In terms of cardiovascular health, cordyceps has shown promise in improving circulation and supporting heart function. Polysaccharides present in cordyceps may contribute to cardiovascular health by modulating cholesterol levels and reducing oxidative stress. This mushroom's potential to enhance oxygen utilization may also positively affect cardiovascular performance.

Luo Han

Luo Han, commonly known as monk fruit, also helps blood sugar regulation. The primary active compounds in monk fruit, mogrosides, are natural sweeteners that have been studied for their impact on glucose metabolism. These mogrosides express anti-diabetic properties by stimulating insulin secretion and improving insulin sensitivity, contributing to better blood sugar control.

Monk fruit's sweetness is derived without the metabolic consequences associated with traditional sugar, providing a sweet alternative for those concerned about their glucose metabolism.

While monk fruit is primarily recognized for its role in blood sugar balance, its may also hold cardiovascular benefits. The antioxidant properties of mogrosides may help reduce oxidative stress and inflammation, contributing to heart health.

gluten free paleo Peanut butter cups


Cacao, the raw form of cocoa, is rich in various nutrients and phytochemicals. One component in cacao is flavonoids, a group of plant-based antioxidants. Flavonoids have been associated with improved insulin sensitivity. These compounds may enhance the body's ability to utilize insulin, facilitating glucose uptake by cells and contributing to balanced blood sugar levels.

Additionally, cacao contains magnesium, a mineral essential for various physiological processes, including heart health and hormone regulation. Magnesium plays a crucial role in insulin function, and its deficiency has been linked to impaired glucose metabolism.

Another component in cacao is theobromine which contributes to cardiovascular health by promoting vasodilation and improving blood flow. Enhanced blood circulation can positively impact heart health and overall cardiovascular function. Theobromine is also being studied for its anti-inflammatory effects and its ability to aid in mood regulation.

Cacao is also a source of certain neurotransmitter precursors, including tryptophan. Tryptophan is a precursor to serotonin, a neurotransmitter that influences mood regulation. Consuming cacao may contribute to the synthesis of serotonin which can promote a positive mood and emotional well-being.

Armed with the knowledge that each component of these peanut butter cups contributes to a blend of delicious flavors and health benefits, it's time to create your own batch. The combination of pecans, walnuts, cauliflower, cordyceps, luo han, cacao butter, and cacao powder makes a deliciously satisfying treat.

Don't just read about it; let's transform these science-backed ingredients into a delightful culinary experience right in your own kitchen. Whip up a batch of these Gluten free, Vegan, Keto, Paleo Peanut Butter Cups, and not only will your taste buds thank you, but your body will also thank you for the nourishing goodness it receives. Let's get started on creating a delectable treat that's as enjoyable to make as it is to savor!

daairy free vegan peanut butter cups dessert

Paleo, Vegan Peanut Butter Cups

This recipe enables you to enjoy one of your favorite chocolate candies without sacrificing your health. Peanut butter cups are a favorite candy this time of year, but they are not the healthiest. There are ways to enjoy sweet treats and ways to make these special candies that can actually be blood sugar balancing and nourishing to our bodies.
5 from 1 vote
Prep Time 25 minutes
Cook Time 0 minutes
Total Time 25 minutes
Course Dessert
Cuisine International
Servings 4
Calories 190 kcal


  • food processor
  • blender
  • dehydrator
  • Candy Mold


  • 1 cup pecans
  • 1/3 cup sprouted walnuts
  • 1/2 cup cauliflower
  • 1/4 teaspoon cordyceps
  • 1/4 teaspoon luo han divided
  • 1 cup cacao butter wafers melts to about 1/2 cup
  • 1/3 cup cacao powder


For the Filling:

  • Process pecans and sprouted walnuts in the food processor.
  • Add the cauliflower and continue to process.
  • Add cordyceps and ? teaspoon luo han and combine well.
  • Set Aside.

For the outside:

  • Melt cacao butter wafers in a dehydrator.
  • Blend ? teaspoon Luo han, melted cacao butter, and cacao powder in a high speed blender.
  • Pour ½ of the chocolate into the bottom of a silicon mold or paper liners.
  • Set it in the freezer for about 5 minutes until firm.
  • When firm, put the filling on top in the middle of each candy.
  • Pour the remaining chocolate over the top, letting the chocolate flow over the sides of the filling.
  • Put it in the freezer to set, again.
  • When the chocolate is firm, pop them out of the mold.


*With leftover filling, make a ball, drizzle with chocolate on top, and sprinkle with
shredded coconut for a whole other treat.


Calories: 190kcalCarbohydrates: 9gProtein: 4gFat: 19gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 5mgPotassium: 248mgFiber: 5gSugar: 1gVitamin A: 14IUVitamin C: 6mgCalcium: 29mgIron: 2mg
Keyword gluten free, paleo peanut butter cups, peanut butter, peanut butter cup, plant-based, Vegan, Vegan Desserts
Tried this recipe?Let us know how it was!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This recipe for Paleo, Keto, Vegan Peanut Butter Cups is adapted from Dr Ritamarie’s Healing Kitchen: Desserts to Please Your Palate and Detoxify Your Body.


For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course. Also, check out our Hormone Hacking Breakfast Menu.

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