Two tablespoons of conventional peanut butter usually have 180-200 calories and 16 grams of fat. peanut butter to avoid harmful pesticides and chemicals. A typical serving of natural peanut butter is about two tablespoons, with an average of 6g of total carb and 4g of net carbs. Some recommended products may use affiliate links. Carb-wise, freshly ground peanut butter provides about 6g of carb per 2 tablespoons, which is not bad for keto. Required fields are marked *. Unrefined coconut oil will smell and taste like coconut, whereas the. And you included so many helpful tips about ingredients and making the cups, it really makes this seem do-able. Remove one tray from the freezer and then place 2 tsp of the peanut butter mixture inside each liner. This site is reader-supported and we earn commissions if you purchase products from retailers after clicking on a link from our site. Regardless of type, peanut butter should always contain at least 90% peanuts, according to FDA regulations. It’s almost the same in terms of the nutrition content of freshly ground peanut butter, except for any additional ingredients. Freeze for 5-10 minutes before removing the paper liners. My favourite chocolate treats of all time are peanut butter cups, so naturally I had to make myself a few batches that were sugar free. I agree to receive monthly newsletters. Be sure to use one that has been sweetened with a natural sweetener, free of harmful sweeteners such as aspartame or sucralose. Subscribe to Mama Bear’s monthly newsletter to be kept up to date on the latest and greatest recipes! I hope you love them as much as we do! All types of peanut butter contain 90% peanuts, but what makes freshly ground nut butter special is, it usually has little to no sweeteners and it is guaranteed fresh. Like other peanut butter variants, it has 7g of protein per serve that can aid in muscle repair and building. Using the back of a small spoon, press the mixture evenly into the bottom of each cup. In other words, it is keto-friendly as long as you don’t exceed your limit of 2 tablespoons a day. Pour 2 tsp melted chocolate in each cup, over the peanut butter layer, being sure to spread the chocolate all the way to the edges. Freshly ground peanut butter is keto-friendly, as long as you only have 2-3 tablespoons a day, and depending on your daily carb limit. Store the Keto Peanut Butter Cups in the fridge. While the chocolate is freezing, make the peanut butter layer. Can’t eat them all in that time? At no additional cost to you, I may make a small commission for purchases made through links in this post. Made with unsweetened cocoa powder and coconut oil, these Keto Peanut Butter Cups are a fast and easy no bake treat that everyone will love! 20 to 30 minutes before you are going to cook the omelets, spread peanut butter on the wax paper about 1/4-inch thick making 2 to 3 inch patties (1 for each omelet). The ingredient list should only have: organic peanuts! Natural peanut butter is usually found in the healthy section of your local supermarket. I have fallen off hard and need to get back on! Now, my little wants to try her hands on this peanut butter cups dessert on her own next weekend . Notify me of follow-up comments by email. Peanut butter is one of the tastiest and easiest snacks to indulge in on a low-carb diet, like the ketogenic diet. Find peanut butter, coffee grinder for a moment or two to create powdered sweetener, otherwise you can buy, Deduct fibre and sugar alcohols from the total carbs to get, I have read and agree with your privacy policy. About 140 calories are provided by fat, which is 14 to 18 grams per serving. To avoid these and find a peanut butter that is Keto friendly, look for any organic peanut butter that has no additives (salt is okay). KetoAndKale.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Stir in coconut oil and vanilla extract. Hi, I’m Aleta! Like natural peanut butter, its oil is usually not stabilized so it is not emulsified into the product and therefore requires mixing before serving. Natural peanut butter can be keto-friendly when consumed in moderation. Various options of peanut butter are available on grocery store shelves today, but not all of them are created equal. 2-3 tablespoons won’t kick you out of ketosis and will give you the fat you need for more energy and mental clarity. Or better still, make it yourself at home and add it to your keto snacks! Using unsweetened cocoa powder and coconut oil instead of chocolate chips, these Keto Peanut Butter Cups are super easy to make, perfect for snacking or desserts, and can be ready in under half an hour! In a medium bowl combine the peanut butter with the almond flour, powdered sweetener and salt, then mix well. Peanut butter – use organic peanut butter to avoid harmful pesticides and chemicals. I am so glad to hear they turned out so well for you . So easy to make and straight forward recipe that even a 10-year-old can make too. Thanks for sharing this healthy and delicious treat! Place 24 large cupcake liners inside 2 muffin trays. Mix together peanut butter, powdered sugar substitute and coconut four. I used to sort the PB cups out of the little’s Halloween bags. Meanwhile, the peanuts in smooth peanut butter are ground uniformly, creating a creamy texture. On average, two tablespoons of freshly ground peanut butter has 165 to 200 calories. What a fabulous share Aleta! Chocolate Peanut Butter Keto No Bake Freezer Cookies, Keto Turkey with Lemon, Garlic & Rosemary Rub, Salsa BBQ Keto Slow Cooker Chicken Thighs, Low Carb Breakfast Burritos with Ham, Peppers and Cheese, Loaded with peanut butter and chocolate, these sugar free treats taste, Sweet with just the right amount of salty chocolate goodness, these Keto Peanut Butter Cups are the, They are easy to make and can be ready in, No need to turn the oven on to make these Keto Peanut Butter Cups because they are a, Not all sugar free maple syrups are created equal! It only has the natural fats from the peanuts. Love Reese’s peanut butter cups but honestly, this healthier version is just as delicious. It has 200 calories, 7g of protein, and 16g of total fat. Some can contain natural sugar, while others don’t. What Kind of Peanut Butter Can I Eat on Keto? Refined coconut oil has no coconut flavour, whereas unrefined tastes like coconut. Because we use a whole wack of coconut oil to make these Sugar Free Peanut Butter Cups, you need to make sure you are using a coconut oil that has been refined. Turning my original recipe into these Keto Peanut Butter Cups was super easy and the whole family is crazy about them. I use Lakanto’s Granular Sweetener and grind it in a clean coffee grinder for a moment or two to create powdered sweetener, otherwise you can buy Powdered Monk Fruit Sweetener. Subscribe to stay up to date with the latest and greatest recipes! I won’t have to hide my bounty in shame anymore! Fresh ground peanut butter contains 16 percent of the recommended amount of protein intake based on a typical 2,000-calorie-per-day diet. While the chocolate is freezing, make the peanut butter layer. Keto Peanut Butter Bars. The details and tips here is of great help for anyone to follow and make them easily. The reason this is done is to make foods more spreadable and to add to their shelf-life. It has a little added sugar, so it is higher in carbs, containing about 8g per two tablespoons and 6g of net carbs. Whether it’s the conventional one, an all-natural type, or the freshly ground peanut butter, 2-3 tablespoons will not knock you out of ketosis. , free of harmful sweeteners such as aspartame or sucralose. Pour 1 tsp chocolate inside each of the 24 cupcake liners, saving the remaining chocolate for later. Melt the coconut oil in a medium bowl and then whisk in the vanilla, sugar free maple syrup, sea salt and unsweetened cocoa powder. Some links in this article may be affiliate links, and at no additional cost to you, we earn a commission if you buy something. It will be right on the label if it has been refined. Wow..peanut butter, chocolate cups that too keto..I’m sold! Remember that a high-fat diet doesn’t give you a free pass to consume as many bad fats as you want! Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. 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