Nut Free Butter Cups

I received a few requests for a healthy simple treat that satisfied cravings and was nut free. So, I decided to experiment a little and made this butter cup that is insanely tasty and is made with healthy seed butter instead of nuts. The cups require no baking which is always a plus and I’ve kept the ingredients to a minimum. The cocao nibs (which you can get in most supermarkets) or the buckwheat groats (this can be purchased in a health food store) add a really nice crunch to the mix for added texture.

This simple treat is suitable for vegans (just ensure you opt. for vegan chocolate), and is nut free, dairy free, gluten free, and soy free.

Serves makes 6 large cups or 12 mini cups

Cooks in 60 Minutes


  • 3 tbsp. sunflower seed butter
  • 3 tbsp. maple syrup
  • 2 tbsp. coconut oil
  • 2 tbsp. cacao nibs or toasted buckwheat groats
  • pinch sea salt
  • 200g 80% dark chocolate
extra garnish – optional
  • 35g dark chocolate
  • extra cacao nibs or buckwheat



    1. In a small mixing bowl add the sunflower seed butter, sea salt and maple.
    2. Heat the coconut oil and once melted add to the seed and maple mix.
    3. Stir the ingredients to fully combine and to ensure there is no separation, the mix should be smooth and creamy.
    4. Next, sprinkle in the cacao nibs or buckwheat groats for added crunch.
    5. Using whichever technique you want, melt the dark chocolate, use 1/2 of the chocolate to coat your molds before setting in the fridge or freezer (approx. 30mins).
    6. Once hard spoon in your seedy filling and cover with the remaining chocolate.
    7. Place back in the fridge or freezer to set before garnishing or digging in (approx. 20mins).
    8. This will last up to 2 weeks if refrigerated in a container.