PB&J Protein Oat Cups
Published 1/1/2025 • Updated 1/28/2025
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These PB&J Protein Oat Cups make getting your daily dose of fiber and protein (10g!!!) so fun and effortless! Crunchy oats are combined with creamy peanut butter, protein powder, chia seeds, and jam for a nutrient-rich breakfast or snack you can enjoy on the go. Top with melted chocolate for an extra indulgent treat! SO yummy.
Peanut butter and jelly turned into protein-packed oatmeal cups? Yes, please! It’s kinda like our PB & J Swirl Energy Balls but in these cute and convenient little cups topped with chocolate. I’ve been popping them into my mouth whenever I crave that oh-so-yummy and nostalgic flavor combo. And boy, does it really scratch that itch! My toddler agrees 😋
the best freezer-friendly oat cups
No baking or blending required: these oats come together in just a few bowls and no kitchen equipment. Mix all your ingredients together and press into the muffin tins.
Protein-rich: these oat cups pack a whopping 10g of protein per cup, making them a great high-protein snack or brekkie that can be taken on the go.
Freezer-friendly: keep a big ol’ batch of oat cups in your freezer like we do. Or better yet, make a double batch and give one to a friend ❤️ .
Simple Ingredients for PB&J Protein Oat Cups
You only need a short list of ingredients for these PB&J oat cups split into 3 yummy layers:
Base Layer
- Drippy all-natural peanut butter: Our favorite for PB&J. It’s perfect because the all-natural has a bit more oil and makes these cups that much creamier!
- Vanilla protein powder: We used Garden Of Life Vanilla Protein Powder! We love this stuff because it has minimal ingredients and is perfect for someone who isn’t a huge fan of protein powder because of its mild flavor.
- Quick-cooking oats: Quick cooking oats work best for this recipe because they absorb the liquid better than rolled oats.
- Chia seeds: Bumps up the nutrition AND help bind everything together.
- Honey: Our favorite natural sweetener that also helps bind and add flavor.
Filling
- Jam: Any kind will do, but we recommend using a high-quality jam with real fruit for the best flavor.
- Drippy all-natural peanut butter: You’ll use the same variety of pb required for the base layer.
Top Layer
- Melted semi-sweet chocolate chips + coconut oil: We love using semi-sweet chocolate chips for the perfect balance of sweetness and bitterness. Feel free to use milk chocolate if that’s your jam!
Why All-Natural Drippy Peanut Butter?
We highly recommend that you use a drippy, all-natural peanut butter. If you use a peanut butter like Skippy or Jiff, you may need more water or coconut oil. This is because drippy all-natural peanut butter has a higher oil content and thus creates a smoother consistency when mixed with the protein powder.
Equipment Needed
- Muffin pan: Use a metal muffin pan with paper liners or even better, a silicone muffin pan — no liners needed!
- 1-tablespoon cookie scoop: This will help ensure you get the perfect amount of batter into each muffin cup.
Reusable
Silicone Muffin Mold
Here’s our favorite silicone muffin mold to use for baking and no-bake desserts!
top tips for PB&J protein oat cups
- All protein powders are different and might require different amounts of water. If you use a whey or collagen-based protein powder, you will likely need more than ⅓ cup.
- If you would like the peanut butter center to be drippy, let the cups sit out for 10-15 minutes after removing them from the freezer.
5 Stars
Garden of Life Whey Protein Powder
21g protein // 2g sugar// 120 calories// $2.50 per serving// gluten-free// non GMO // grass-fed // organic
Storage Directions
Transfer any leftover oat cups to a freezer bag and store in the freezer for up to 3 months. Allow the cups to thaw for a few minutes before enjoying 😊 .
PB&J Protein Oat Cups Recipe
Ingredients
Peanut Butter Layer
- 1 cup drippy all-natural peanut butter
- 1/3 cup vanilla protein powder, we used Garden of Life
- 1/2 cup quick cooking oats
- 1 tablespoon chia seeds
- 2 tablespoons honey
- 1-4 teaspoons water
Filling
- 4 tablespoons drippy all-natural peanut butter*
- 6 teaspoons jam, any kind
Topping
- 1 cup semi-sweet chocolate chips
- 2 teaspoons coconut oil
Instructions
- Line a metal muffin pan with paper liners or use a silicone muffin pan (no need to use liners).
- First, make the oat layer. Place the peanut butter, protein powder, rolled oats, chia seeds, and honey into a medium bowl.
- Use a wooden spoon or your hands to mix the dough together. At this point, begin to add water by the teaspoon. The amount of water you need will depend on how drippy your peanut butter is.
- Use a 1-tablespoon cookie scoop to scoop the dough and transfer it to the bottom of the muffin well. Firmly press them into the cup.
- Next, put 1 teaspoon of peanut butter into the center of each muffin cup. Then, add ½ a teaspoon of jam on top of the peanut butter.
- Transfer the chocolate chips and coconut oil to a microwave-safe bowl. Heat the chocolate on high in 20-second increments until the chocolate is melted. Be sure to stir the chocolate and coconut oil in between each increment.
- Scoop 2 teaspoons of melted chocolate and top each protein cup. Swirl the muffin pan to easily distribute the chocolate into each cup.
- Place the muffin tin in the freezer for at least 30 minutes to an hour to set.
- When the oat cups have set, remove them from the muffin pan and transfer them to a freezer bag, and store the protein cups in the freezer.
Tips & Notes
- We highly recommend that you use a drippy, all-natural peanut butter. If you use a peanut butter like Skippy or Jiff, you may need more water.
- All protein powders are different and might require different amounts of water. If you use a whey or collagen-based protein powder, you will likely need more than ⅓ cup.
- If you would like the peanut butter center to be drippy, let the cups sit out for 10-15 minutes after removing them from the freezer.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Photography: photos taken in this post are by Dalya from It’s Raining Flour.
