No Bake, High Protein
February often brings a little extra focus on love, connection and sweet treats. If you enjoy classic peanut butter cups but are also looking for ways to boost your protein intake, these no-bake high-protein versions are a satisfying option. They are simple to prepare and make a fun Valentine’s Day treat!
Benefits of Peanut Butter
Peanut butter is made from roasted, ground peanuts. Depending on the brand, some products may also contain added sugar, salt, and oils. For this recipe, I suggest using natural peanut butter, which contains peanuts as the sole ingredient.
Peanut butter is classified as a protein food under Canada’s Food Guide. In addition to protein, it provides:
- Fibre
- Heart-healthy unsaturated fats
- Vitamin E
- Folate
These contribute to satiety, cardiovascular health and overall diet quality when consumed in appropriate portions.
Protein Powder
As a dietitian, I encourage meeting your protein needs primarily through whole food sources when possible. That said, protein powders can be a convenient and practical complement for individuals who have higher protein needs, busy schedules or difficulty meeting requirements through food alone.
Adequate protein intake supports health in many ways, including:
- Blood sugar regulation: helps slow the digestion of carbohydrates, supporting more stable energy from meals and snacks
- Satiety: protein promotes the release of hormones involved in fullness, helping you feel satisfied for longer
- Muscle Maintenance: protein provides essential amino acids needed to build and preserve lean muscle mass throughout the lifespan
High-Protien Heart-Shaped Peanut Butter Cups
Yields: 6-10 hearts
Prep Time: 15 minutes
Freeze Time: 90 minutes
Difficulty: 1/3 – Easy
Dietitian Tip:
Protein powders can be an enjoyable and effective way to enhance the nutritional value of snacks, like these peanut butter cups, without compromising on taste.
Ingredients
- ⅓ cup natural peanut butter
- ⅓ cup vanilla protein powder
- ½ cup dark chocolate chips
- 1 tsp coconut oil
- Optional: flaky sea salt for topping
Steps
- In a bowl, mix the peanut butter and protein powder until a thick, dough-like consistency forms. Depending on the type of protein powder you use, you may need to add more protein powder to achieve the right texture.
- Roll the dough into a ball, then flatten it slightly on a parchment lined tray. Place in the freezer for 30 minutes to firm up.
- Once chilled, use a small cookie cutter (or your hands) to cut out mini heart shapes. Return the hearts to the freezer for another 30 minutes.
- Add the dark chocolate chips and coconut oil to a microwave safe bowl. Microwave in 30 second intervals, stirring between each, until fully melted and smooth.
- Remove the peanut butter hearts from the freezer. Dip each heart into the melted chocolate, allowing any excess to drip off. Place back on the parchment paper and sprinkle with flaky sea salt if desired.
- Let it sit in the freezer until the chocolate hardens. Store chilled and enjoy!
Want to learn more about how a dietitian can help you towards your health goals? Check out our Registered Dietitian page for more info and how to book. Our dietitian is located in Victoria BC if you prefer in-person appointments, otherwise they are available virtually for anywhere.
- How to buy, store and use peanut butter. Unlock Food. (2023, February 27) https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Legumes,-Soy,-Nuts-and-Seeds/How-to-Buy,-Store-and-Use-Peanut-Butter.aspx
- Adding protein to your diet. Alberta Health Services. (2023, January) https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-adding-protein-to-your-diet.pdf
