Peanut Butter Banana Oat Cups (3 Ingredients, No Flour, No Added Sugar) -

3 Ingredients No Flour No Added Sugar High Fibre

⏱️

Prep Time

5 mins

🔥

Bake Time

12–15 mins

🧁

Makes

4–6 cups

📊

Calories

~220 kcal

Three ingredients. One bowl. Zero guilt. These Peanut Butter Banana Oat Cups are naturally sweet, incredibly filling, and take less than 20 minutes from start to finish.

No flour. No added sugar. The ripe banana does all the sweetening — and the combination of oats and peanut butter gives you real energy that actually keeps you full. Perfect for breakfast, snacks, or whenever you need something that tastes indulgent but isn’t.

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🥜 Why Everyone Is Obsessed

3️⃣Only 3 ingredients

🚫No flour, no added sugar

🍌Naturally sweet from banana

💪High protein & fibre

⏰Ready in under 20 minutes

🎯Perfect breakfast or snack

🥜 Peanut Butter Banana Oat Cups

3 Ingredients · No Flour · No Added Sugar · High Fibre · 20 Minutes

📋 Ingredients (makes 4–6 cups)

✓1 large ripe banana (the riper the better)
✓2 tbsp natural peanut butter (no added sugar)
✓½ cup rolled oats

Optional add-ins: chocolate chips, cinnamon, vanilla extract, chopped nuts, chia seeds, honey drizzle

👩‍🍳 Instructions

Preheat oven to 180°C (350°F). Grease or line a small muffin tin or set out silicone muffin moulds on a baking tray.

Mash the banana in a bowl until completely smooth with no lumps. The riper the banana, the sweeter and more flavourful your cups will be.

Add peanut butter and mix well into the banana until fully combined and smooth. Add any optional extras (cinnamon, vanilla, chocolate chips) at this stage.

Stir in rolled oats until fully combined. The mixture should be thick and scoopable — not runny.

Spoon into moulds — divide mixture evenly between 4–6 muffin moulds. Press down gently to compact each one.

Bake for 12–15 minutes until set and lightly golden on top. Leave to cool for 5–10 minutes before removing from moulds — they firm up as they cool. 🥜🍌

📊 Nutrition (per cup, approx.)

220

Calories

Protein

26g

Carbs

11g

Fat

Fibre

💡 Pro Tips for Perfect Cups

🍌The riper the banana the better — black-spotted bananas are the sweetest and most flavourful. A greener banana won’t give the same natural sweetness.
🥜Use natural peanut butter — no added sugar or oil. Just peanuts. It binds the mixture better and keeps these genuinely healthy.
🍫Add chocolate chips — press a few dark chocolate chips into the top of each cup before baking. They melt into little pockets of chocolate. Game-changing.
❄️Great for meal prep — make a batch on Sunday and store in the fridge for up to 4 days. Quick grab-and-go breakfast all week sorted.

🧡 Love recipes this simple and satisfying? Our cookbook Healthy Desserts Without Guilt has 99 more flour-free, sugar-free recipes — cups, bars, cookies, ice cream and more.

❓ Frequently Asked Questions

Can I use instant oats instead of rolled oats?

Yes — instant oats give a softer, more cakey texture. Rolled oats give a chewier, heartier result. Both work well, so use whatever you have.

Can I swap peanut butter for another nut butter?

Absolutely — almond butter, cashew butter, or sunflower seed butter all work. Each gives a slightly different flavour but the same great texture.

Are these suitable for meal prep?

These are perfect for meal prep. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 1 month. Reheat in the microwave for 30 seconds.

Can I make these without an oven?

Yes! Microwave individual portions in a mug or ramekin for 60–90 seconds. The texture is slightly different but they still taste delicious — great for a quick single-serve fix.

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