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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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!
- 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
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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.
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Stir together the jam and chia seeds. Place a skosh under 1 tablespoon of jam mixture into indention of oat cup.
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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.
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Enjoy your treats! Keep them in the refrigerator for up to 1 week or frozen up to 3 months.
Nutrition per serving: 180 calories, 12g fat, 11g carb (2g fiber, 2g sugar), 7g protein