No-Bake Jam Oat Cups are a smart way to satisfy your sweet tooth! Customizable to your mood of the moment, by using any flavor sugar-free jam, jelly, preserves or even smashed fresh fruit like berries or banana.

We all have those times when we need something sweet, and these jam-filled oat cups are easy-to-make, require no baking — it’s really just a few simple steps.

Go ahead ad cave to the craving for something without guilt. Just a little natural sugar from banana, and the rest of this no-bake dessert recipe is put together with smart swaps.

Here are some of the better-for-me ingredients I like to use in this healthy snack recipes and lower carb treats:

.Sugar-Free Dark Chocolate Chips (if you need dairy-free, make that swap, too!) https://amzn.to/48kozhq

Sugar-Free Jam (or you can even just use mashed fresh berries)

Eat Garnish Oat & Seed Butter is a great seed-allergy option, but ANY nut or seed butter will work. Use code FITFORK975 to save 10%.

Plant-Based Protein Powder in the crust mixture gives these treats a little more oomph. Clean Lean Protein from Nuzest is my go-to. Save 15% with code FITFORK.

TIPS TO MAKE OAT JAM CUPS

Banana Guidance: “Half of a medium banana” called for in this recipe can be subjective, but it’s about 60g of banana without peel. Or, if you’re eyeballing it, about 3 1/2 to 4-inches in length. However, if you think the mixture looks too sticky (like you used too much banana), just add a few more oats to the mixture, you really can’t mess this up.

Filling Ideas: Sugar-free jam with chia seeds mixed in is what my recipe calls for, but you can test around with other fillings — like smashed banana, smashed berries, tangerine slices, a dollop of nut or seed butter — really whatever floats your boat.

What to Make In: I really recommend silicone muffin cups, this makes them easy to pop out when frozen. Also, bonus, they are reusable. I wouldn’t use paper liners, they get soggy and/or stuck to the treat. You can skip liners all together and freeze in the actual muffin tins, just let soften for a few minutes on counter before trying to remove.

Freezing Step: Don’t skip it! These oat jam cuts need to set up in the freezer for about 30 minutes, otherwise it will just be a big sticky mess. Afterward you can store in the fridge OR freezer, depending on your preference on how to heat them (softer vs harder).

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No-Bake Jam Oat Cups – Lower Sugar and Gluten-Free

Prep Time

5 mins

Total Time

30 mins

 

Enjoy a sweet treat with none of the guilt – or baking! For the filling, use the sugar-free jam of your choice or even smashed fruit!

Servings: 6 servings

Calories: 180 kcal

Ingredients

• 1/2 medium banana, sliced about 60g, after peeling
• 30 g vanilla protein powder or can substitute a flour
• ¼ cup nut butter
• 1/2 cup rolled oats
• ¼ cup sugar free jam
• 1 tbsp chia seeds
• 1/3 cup sugar-free chocolate chips
• 1 ½ tbs coconut oil

Instructions

1. In a medium bowl, mash together banana, protein powder and rolled oats Press into 6 cavities of a regular sized muffin pan lined with silicone liners. Pushing oat mixture up the sides a bit to form an indention for the jam.
2. Stir together the jam and chia seeds. Place a skosh under 1 tablespoon of jam mixture into indention of oat cup.
3. Melt chocolate and coconut oil in 30 sec increments in the microwave, stirring between until all chocolate is melted. Pour on the cups, dividing equally. Freeze 25 minutes to set.
4. Enjoy your treats! Keep them in the refrigerator for up to 1 week or frozen up to 3 months.

Recipe Notes

Nutrition per serving: 180 calories, 12g fat, 11g carb (2g fiber, 2g sugar), 7g protein