Keto Peanut Butter Cups: How to Make Your Own Sugar-Free Chocolate Treats
Sweet chocolate treats typically don’t fit into the keto lifestyle. Many are high in fat, but almost all of them are high in sugar, too, making them unsuitable for a low-carb, high-fat diet that relies on ketosis for weight loss and health benefits.
Peanut butter cups are a popular snack that can fit well into the ketogenic diet for those with a sweet tooth. However, these delicious treats are typically high in sugar and carbohydrates, making them a no-go for most diets.
With a few simple tweaks, it’s possible to make keto Reese’s cups that give you all the chocolatey peanut flavor but won’t throw you out of ketosis. Keto peanut butter cups are just what you’re looking for if you love the peanut filling covered in chocolate.
In this article, we’ll take a closer look at what makes keto chocolate peanut butter cups different, why they’re a great snack option for those on the keto diet, and how you can make your own peanut butter cups at home.
Is Peanut Butter Keto?
Peanut butter can be part of a ketogenic diet, but it depends on the type you eat and how much you consume. Choosing the right foods for your keto diet is the key to success.
Peanut butter is naturally low in carbohydrates and high in fat and protein. However, some commercial brands contain added sugars or other ingredients that can increase the carb count, so it’s important to read the nutrition label carefully.
To ensure it is low-carb, choose sugar-free peanut butter. The best option is natural peanut butter made with only peanuts and maybe salt.
You should also be mindful of portion sizes, as even keto peanut butter can contain a significant number of calories. When you eat more than 2 tablespoons per day, you can easily exceed your daily calorie and net carbs limit.
1 tablespoon of peanut butter gives you 101kcal, 3.8g of protein, 7.9g of fat, 3.6g of carbohydrates, 1g of fiber, and 2.6g of net carbs.
Which Chocolate Is Best on Keto?
When it comes to chocolate on a keto diet, it’s best to choose dark chocolate with a high percentage of cocoa solids and a low sugar content. The higher the percentage of cocoa solids, the lower the sugar content, and the more likely it is to be keto-friendly.
Aim for dark chocolate with at least 70% cocoa solids, as this will typically have a lower sugar content than milk chocolate or white chocolate.
Alternatively, you can also look for sugar-free chocolate that is sweetened with a keto-friendly sweetener such as stevia, erythritol, or monk fruit.
It’s important to keep in mind that even keto-friendly chocolate should be consumed in moderation, as it can be high in calories and easy to overeat.
When sugar cravings hit, stick to small portions, and incorporate chocolate as a treat rather than a regular part of your diet.
Keto Peanut Butter Cups Fat Bombs
Keto peanut butter cups are fat bombs that can serve as a delicious and satisfying snack. They are typically made with a combination of sugar-free nut butter, coconut oil, and dark or unsweetened chocolate. They are also a great option for a quick keto eggless breakfast, in case you’re tired of typical breakfasts with eggs and bacon.
Keto chocolate peanut butter fat bombs are designed to provide a high-fat, low-carbohydrate snack that can help you stay in ketosis and avoid carb cravings. Eating a keto peanut butter cup is a great way to increase your fat intake while satisfying your sweet tooth.
We have included a quick and easy low-carb peanut butter cup fat bomb recipe for you to try. Each cup has a creamy peanut butter filling covered by a luxurious layer of chocolate, so keep reading!
Are Reese’s sugar-free peanut butter cups keto?
Reese’s sugar-free peanut butter cups might seem like a good option for a low-carb diet since they don’t contain sugar, but they are not the best choice. While they are lower in carbs than the original version, they contain some ingredients that are not keto-friendly.
The sugar in regular Reese’s cups is replaced with maltitol, a sugar alcohol that is commonly used as a sweetener in sugar-free products. However, maltitol has a glycemic index of around 35, which means it can raise blood sugar levels and kick you out of ketosis.
Furthermore, Reese’s sugar-free cups include a combination of vegetable oils, including peanut oil, palm kernel oil, and palm oil. Such oils are high in omega-6 fatty acids, which can lead to inflammation if consumed in excess.
It’s always important to read the ingredient label and nutritional information carefully before consuming any product on a keto diet.
Keto Peanut Butter Cups Recipe
It’s not easy to find keto-friendly sweet treats. Sometimes celery sticks with peanut butter don’t satisfy your cravings. Commercial low-carb cups may seem like the perfect option. However, the ingredients used to make them are not suitable for the keto diet.
Luckily, making your own keto Reese’s cups is easy with this keto peanut butter cup recipe. They are high in fat, sugar-free, low in net carbs, and ever so delicious.
Let’s make homemade peanut butter cups!
- 2 cups sugar-free or unsweetened chocolate chips
- 2 tsp coconut oil
- ¾ cup sugar-free peanut butter
- Grease a mini muffin pan and line it with mini muffin liners.
- Place the sugar-free peanut butter and 1 teaspoon of coconut oil in a microwave-safe bowl and heat on high for 30 seconds until the coconut oil is melted and the peanut butter is soft. Mix together well before pouring about 1 tablespoon of the mixture into each muffin liner.
- Place it in the freezer to set.
- Melt the chocolate chips and 1 teaspoon of coconut oil in a microwave-safe bowl or double boiler on the stove.
- Grease and line a 12-hole silicone muffin pan and drop a spoonful of melted chocolate and coconut oil in each muffin liner. Use the back of the spoon to paint the melted chocolate onto the sides of the liners. Place in the freezer to set.
- Once the chocolate and peanut butter layer has set, remove the peanut butter from the muffin cases and place it in the center of the chocolate cups. Cover with the remaining melted chocolate.
- Place in the fridge to set.
- You can replace the chocolate chips with an equal amount of dark chocolate. The higher the percentage of cocoa, the lower the sugar content should be. Remember, though, that it still contains sugar and will increase the number of carbs in each peanut butter cup.
- If you prefer a sweeter peanut butter filling, you can add powdered sweetener to the peanut butter mixture, such as powdered erythritol or monk fruit.
- This is a vegan-friendly recipe, you can find more vegan keto recipes here.
How to Store Low-Carb Peanut Butter Cups
Low-carb peanut butter cups can be stored at room temperature in an airtight container for up to 4 weeks. Keeping them in the fridge allows you to store them for longer.
Alternatively, you can freeze these low-carb chocolate treats in an airtight container or ziplock bag for up to 6 months.
Keto peanut butter cups are a delicious and healthy treat that can satisfy your sweet tooth without sabotaging your diet. By using natural ingredients like sugar-free chocolate and all-natural peanut butter, you can enjoy a guilt-free snack that is low in carbs and high in healthy fats.
For more ideas like this, take the quick Keto Cycle quiz to get a personalized keto meal plan that works for you. It takes all the stress out of deciding what to eat, and you get access to thousands of keto-friendly recipes to make the keto diet simple and easy.
Frequently Asked Questions
How many carbs are in keto peanut butter cups?
Each peanut butter cup made using our recipe has a total carb count of 4g. The amount of net carbs per cup is 3.6g.
Can you eat chocolate on keto?
Yes, you can eat chocolate on keto. Dark chocolate contains significantly less sugar than milk chocolate or white chocolate. Alternatively, you can eat sugar-free chocolate, which is frequently sweetened with sugar alcohol.
Can you use other nut butter instead of peanut butter?
You can swap peanut butter for any other keto-friendly nut butter. Great alternatives include sunflower seed butter, almond butter, cashew butter, and macadamia butter.
Is peanut butter allowed in the keto diet?
Yes, peanut butter is allowed on the keto diet. Check the food label to ensure that you are eating one that has no sugar added.
Can I eat Reese’s peanut butter cups on keto?
Reese’s cups, both the original and sugar-free versions, are not suitable for the ketogenic diet. However, making your own is easy, and they are just as delicious as the original.