Keto Peanut Butter Recipes

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There are so many ways to make delicious and healthy Keto Peanut Butter Recipes, you’ll never get bored of it. On the keto diet, peanut butter is a complete no-no! Or is it? I’m gonna take a wild guess and say – unless you’re eating all natural peanut butter, then yes, it’s probably not keto friendly. The good news is that you can make your own homemade nut butter! YAY!

20+ FABULOUS KETO PEANUT BUTTER RECIPES

From keto peanut butter cookies to peanut butter fudge to chocolate peanut butter cups – keto peanut butter recipes are just irresistible! This roundup includes all delicious PB recipes on Sugar Free Londoner plus more sweet and savoury goodies by other bloggers.

In my opinion, peanut butter is the ultimate easy low carb gluten free treat. I love to sneak a teaspoon now and then sprinkled with salt. And I LOVE to make keto peanut butter desserts!

KETO PEANUT BUTTER DESSERTS

In fact, I can’t decide which of the following dessert recipes is my favourite.

Is it the keto peanut butter cups – the ones that taste like Reese’s but without the carbs? Or the Keto peanut butter balls? Or the chocolate peanut butter bars with their almond flour crust, creamy peanut butter centre and dark chocolate topping?

One thing is clear – peanut butter is FANTASTIC in keto desserts. And together with chocolate it is the ultimate dream team. You can never go wrong with a peanut butter chocolate combo!

KETO PEANUT BUTTER SAVOURY DISHES

Peanut butter is not just for sweets. It also enhances savoury dishes. Satay sauce is a staple in Thai cuisine, and its main ingredient is peanut butter!

I have found a few recipes by fellow bloggers that have included keto versions of satay sauce in main dishes and appetizers – yum.

Before we get to the recipes, let’s clear something up:

IS PEANUT BUTTER KETO FRIENDLY?

Yes, it is! When we look at the nutrition, peanut butter is perfectly low in carbs. One tablespoon of peanut butter (32 grams) contains 3.2 grams of net carbs.

Here is the thing: Whenever I publish a keto recipe with peanut butter, there is always a reader who has read somewhere that “peanut butter is not keto”.

This is a common misconception. There is no “official” keto diet food list. Every “keto coach” out there will tell you their own version of what is keto “approved”. And sometimes peanut butter will end up in the “forbidden” food list simply because it is technically a legume and not a nut.

In my opinion, eating keto means that you make sensible, healthy food choices whilst staying in ketosis. And you can definitely do that whilst enjoying peanut butter – in moderation.

This means: Keto peanut butter desserts should not be eaten in masses, and not every day. Enjoy that chocolate peanut butter bar or a keto peanut butter blondie with sugar free chocolate chips now and then and stick to one serving!

a stack of keto blondies with chocolate chips

CAN PEANUT BUTTER KICK YOU OUT OF KETOSIS?

Of course it can – if you eat lots of it. It’s the same as with plenty of other low carb foods. You need to stick to a sensible amount that will not blow your macros.

WHICH PEANUT BUTTER TO BUY

When shopping for peanut butter, make sure that you check the label! Ideally, your peanut butter should only contain one ingredients – and that’s peanuts.

Many supermarket brands include sugar in their peanut butter, which we obviously want to avoid.

HOW TO MAKE HOMEMADE PEANUT BUTTER

It’s super easy to make your own peanut butter! You need a high power, sharp blender/food processor for the smoothest results.

You can add a bit of oil to make it smoother (optional, but helpful especially if your blender is not so powerful). I also like to add a pinch of salt.

Ingredients:

  • 2 cups roasted peanuts
  • ½ tsp salt (optional)
  • 1-2 tbsp coconut oil (or your oil of choice) 

Simply process for a minute at a time, then scrape down the sides. It takes about 5 minutes in total!

KETO PEANUT BUTTER RECIPES FROM SUGAR FREE LONDONER

Below are yummilicious keto peanut butter recipes from my blog. When I added them to the list I realised how much I love peanut butter – it’s quite a few!

KETO PEANUT BUTTER CHOCOLATE BARS

two keto peanut butter chocolate bars stacked on top of each other

3 layers of goodness – and plenty of peanut flavour!

SUPER MOIST KETO PEANUT BUTTER BLONDIES

a stack of peanut butter chocolate chip blondies

Only 2.3g net carbs per serving! These keto blondies are ridiculously soft and moist, studded with chocolate chips and packed with gorgeous peanut butter flavour.

BEST KETO PEANUT BUTTER RECIPES (FOR BEGINNERS)

The best keto peanut butter recipes (sugar-free) are delicious, quick, and easy.

Keto peanut butter bars, peanut butter fudge, low-carb peanut butter cookies, and even peanut butter ice-cream for a healthy keto dessert.

There is something on here for the whole family from protein-filled peanut butter bars to low-carb smoothies that will help tame your sweet tooth (minus the guilt!).

Does anyone feel like they struggle with snack time? So often, particularly when you first start a low-carb lifestyle, snacks are one of the weaknesses. I get it: you want to grab something quickly, but those choices can feel so limited on a low-carb diet.

Thankfully, it is pretty easy to stay on track when you have some tasty and filling snacks like the ones on this list.

IS PEANUT BUTTER KETO?

Yes, peanut butter is keto, depending on how much you eat. Peanut butter is higher in carbs than most nut butters but as long as you eat it in small quantities you can still stay within your daily carb limit.

There is no strict list of keto foods. To be on a keto diet your goal is to be in nutritional ketosis which is achieved by lowering your carbs so your body begins to burn fat.

HOW MANY CARBS ARE IN PEANUT BUTTER?

Peanut butter is low-carb, high fat, and moderate protein.

1 tablespoon of natural peanut butter (salted) contains: 2 g net carbs, 7.9 g fat, 3.9 g protein, and 94 calories.

I love baking with peanut butter and incorporating it into my low-carb recipes. Not only is peanut butter a fantastic source of healthy fats, but it is high in protein too.

THE BEST KETO PEANUT BUTTER RECIPES

When you are feeling snacky or you need something quick for breakfast, you need to make smart choices. You’ll need some quick and easy healthy recipes that are low-carb, sugar-free, gluten-free, and delicious for your low-carb diet.

You should choose foods that have protein, healthy fats, and fiber. These three things will keep you feeling full and help your body stay in ketosis.

1. KETO PEANUT BUTTER BARS – 2.2G NET CARBS

These chewy keto granola bars are the perfect thing to pack if you are going on a hike. Or, simply add to your lunch, or eat first thing in the morning.

Since these keto peanut butter bars have so much fiber and protein, they also make an excellent post-workout snack.

Keto Peanut Butter Granola Bars Recipe

Easy no-bake chewy keto granola bars for peanut butter lovers.

 NET carbs = 2.2 g

2. KETO CHOCOLATE PEANUT BUTTER SMOOTHIE – 5.7G NET CARBS

There is nothing quite like sipping on a filling smoothie that fuels your body and keeps it in fat-burning mode! This smoothie tastes like a creamy shake, but it’s so good for you!

It’s made with the classic combination of peanut butter and chocolate – and you can’t get much better than that.

Keto Chocolate Peanut Butter Smoothie Recipe

All the flavors of a peanut butter cup milkshake but sugar-free, low-carb, and keto friendly.

 NET carbs = 5.7 g

3. SUGAR-FREE PEANUT BUTTER ICE CREAM – 5.8G NET CARBS

Not only is this peanut butter ice cream low in carbs, but it is vegan friendly too! It also happens to be one of my favourite dessert recipes.

This keto peanut butter ice cream is the perfect treat to enjoy on a hot day, when you are sweating and craving something salty and sweet. The chocolate drizzle is just an added bonus!

Vegan Keto Peanut Butter Ice Cream Recipe

Quick and easy blender recipe for vegan keto peanut butter ice cream. Sugar-free and a real crowd-pleaser. Children LOVE this sweet and healthy frozen dessrt.

 NET carbs = 5.8 g

4. KETO PEANUT BUTTER COOKIES – 1.9G NET CARBS

Even before the keto diet, I adored making peanut butter cookies. They usually only have a few ingredients and the dough is a lot of fun to snack on as well.

This is the sugar-free version – my keto cookies are soft and chewy and a wonderful source of protein. They are so good for you, that you can eat cookies for breakfast, guilt-free!

If you are feeling extra decadent, you can even toss in a few keto chocolate chips. Just look for a sugar-free variety made with monk fruit or stevia.

Keto Peanut Butter Cookies Recipe

Easy 6 ingredients keto peanut butter cookies that are soft and chewy.

 NET carbs = 1.9 g

5. LOW-CARB CHOCOLATE PEANUT BUTTER CHEESECAKE – 3.7G NET CARBS

This stunning peanut butter cheesecake is a showstopper! It is one of my favorite keto desserts because it always gets compliments, every time I make it.

The fact that it is a no-bake keto recipe is even better. No more babysitting the oven, this little treat chills in the refrigerator.

Keto Chocolate Peanut Butter Cheesecake Recipe (no-bake)

If you love peanut butter you will love no-bake keto chocolate peanut butter cheesecake.

 NET carbs = 3.7 g

Keto Peanut Butter Bars

These easy keto peanut butter bars are the ultimate low carb treat! They are completely sugar free and grain free, and my kids swear they taste like Reese’s Peanut Butter Cups.

Course: Dessert

Cuisine: American

Keyword: keto peanut butter bars, no bake peanut butter bars

Prep Time: 20 minutes

Chill time: 1 hour

Total Time: 20 minutes

Servings: 16 bars

Calories: 216kcal

Ingredients

Peanut Butter Bars:

  • ¾ cup butter melted
  • ¾ cup peanut butter melted
  • ½ cup powdered Swerve Sweetener (more if you like it sweeter)
  • 1 teaspoon vanilla extract
  • 2 cups peanut flour the roasted, defatted variety
  • ¼ teaspoon salt

Chocolate Glaze:

  • 3 ounces sugar-free dark chocolate chopped
  • 2 tablespoon butter

Instructions

Peanut Butter Bars:

  • Line an 8×8 or 9×9 pan with wax paper or parchment paper.
  • In a large bowl, combine melted butter, melted peanut butter, sweetener, vanilla, and salt. Stir in peanut flour until dough comes together (it will be like a dough, not like a batter).
  • Press dough firmly and evenly into prepared baking pan. To really get it even, cover it with more wax paper or parchment paper and use a flat-bottomed glass or measuring cup to press).

Chocolate Glaze:

  • Set a heatproof bowl over a pan of barely simmering water, and add the chopped chocolate and butter. Stir until melted and smooth.
  • Pour over bars and use a knife or offset spatula to spread to the edges. Refrigerate 1 hour until set.

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