High Protein PB & J Cups

homemade, high protein peanut butter and jam energy cups

When that 3 PM energy slump hits, wouldn't it be amazing to reach for something that satisfies your sweet tooth while actually fuelling your body? Enter these Protein-Packed PB&J Cups – a nostalgic twist on your childhood favorite that take just 10 minutes to prep and delivers a snack that is the perfect balance of protein and healthy fats

high protein, homemade peanut butter and jelly cups

Why You’ll Love This Recipe

Think of these as your grown-up, nutrient-dense version of a peanut butter cup, but with a surprise jammy center that'll make you feel like you're getting away with something. The natural peanut butter and protein powder combine to create a satisfying treat that keeps blood sugar stable, while the coconut oil helps these cups maintain their perfect texture right from the freezer.

Quick Meal Prep Magic

The beauty of these cups lies in their simplicity. In less time than it takes to scroll through your social media feed, you can prep a week's worth of protein-rich snacks. Pop them in silicone muffin liners, freeze, and voilà – you've got your healthy treat stash ready to go.

The Perfect Protein-Rich Snack Whether you're:

  • Rushing between meetings

  • Needing a pre-workout energy boost

  • Looking for a satisfying dessert alternative

  • Trying to increase your daily protein intake

These cups have got you covered with a perfect balance of nutrients and indulgence. They're a practical solution for real life. Stash them in your freezer, and you've got a protein-packed snack ready whenever you need it.

Think of it as meal prep that feels like a treat, not a chore.

High Protein PB&J Cups

Serves 10 | Prep: 10 mins | Chill Time: 20 mins

Ingredients:

  • 1/2 cup natural peanut butter

  • 1 tbsp maple syrup

  • 1 tsp vanilla extract

  • 1/3 cup vanilla protein powder

  • 1 tbsp coconut oil, melted

  • 1/4-1/3 cup jam (I used strawberry flavour)

  • pinch of salt

Directions:

  1. Into a bowl, mix together the 1/2 cup natural peanut butter, 1 tbsp maple syrup, 1 tsp vanilla extract, 1/2 cup vanilla protein powder, and 1 tbsp melted coconut oil until combined and smooth.

  2. Line a muffin tin with silicone muffin liners. Place 1 tbsp of the peanut butter mixture into the cavity of each muffin liner. Use a spoon to gently press the mixture into the side and the bottom of the liner. Pop this into the freezer for 2-3 minutes.

  3. spoon about 1/2 tsp of jam into the centre of each muffin liner and use the spoon to flatten it out. Top the jam with another tablespoon of the peanut butter mixture.

  4. Allow the cups to freeze for 10 minutes to set. Top with a sprinkle of flaky salt and enjoy!

 

Make-Ahead Tips:

  • Use room temperature peanut butter for easier mixing

  • Store in an airtight container in the freezer for up to two weeks

  • Let them sit for 1-2 minutes before enjoying for the perfect texture

  • Make a double batch – trust me, they disappear quickly!

Want More Delicious Sweet Snack ideas?

Have you tried some of these?

Salted Browned Butter Rice Crispy Treat

Chocolate Nut Butter Bombs

High Protein Chocolate Mousse


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