If you love peanut butter and are on a low-carb diet, you will really enjoy this collection of keto peanut butter recipes.
Whether you are looking for keto-friendly cookies, bars, cakes, or pies that feature peanut butter, there is something tasty for everyone.
I’ve always loved all things peanut butter, and that was not about to change just because I went keto. It’s why you’ll find that I have quite a number of low-carb peanut butter recipes on the site, with no sign of decreasing.
Right about now, you may be asking, is peanut butter allowed on the keto diet? Is it even good for you? These are valid questions.
Is Peanut Butter Good Or Bad For Our Health?
Although peanut butter is one of the most popular spreads worldwide, the question still stands if it is good for our health.
Let’s begin with the obvious: Not everyone can enjoy peanuts. Some people are highly allergic and cannot consume even the tiniest amount without having ill effects.
But what about those who are not allergic? Is it unhealthy for them? Let’s get the details.
While most people think of peanuts as nuts, they are actually legumes, not nuts. What is a legume? Well, it is a type of plant with seeds that grow inside pods—think beans.
Peanuts, on the other hand, grow underground. You can see why peanuts’ identity is a little confusing. In the case of peanuts, the seed of the flower starts above the ground, and once they mature, they migrate underground, where they are harvested.
Peanut butter is made by roasting and grinding peanuts into a paste. However, most commercially available peanut butter contains many other ingredients, including sugar and vegetable oils.
Peanut Butter Is Low In Carbs
It should go without saying, especially on a keto recipe site, that too much sugar is not good for you. Overconsumption has been linked to all sorts of diseases since it increases inflammation in the body.
With that being said, if you choose your peanut butter wisely, it can be good for you and help you enjoy a keto diet.
Peanut butter is a good source of protein. It contains 7.02 grams(g) of protein per 2 tablespoon serving. It is also rich in vitamins and minerals, like magnesium 57 (mg), potassium 107 (mg), and zinc 0.85(mg).
Unadulterated peanut butter contains an average of 20% carbs, making it low in carbs. It is also very high in fat, with half of the fat in peanut butter made up of oleic acid; it’s a healthy type of monounsaturated fat, the same fat found in olive oil.
What Peanut Butter Is Keto-Friendly?
Keep in mind that although peanut butter is allowed, only some types of peanut butter are considered keto-friendly.
While on a keto diet, you want 60-80% of your daily calories from fat and 20-30% from protein. This means you should keep your carbohydrate intake between 20-30 grams per day.
For this reason, it is key to take a close look at nutrition labels. If you want to enjoy peanut butter while following keto, you will need to avoid any brands that add sugar.
This probably means the stuff you grew up on doesn’t cut, since the majority of peanut butter brands on the market like to add sugar to their product.
How To Keep Natural Peanut Butter From Separating
Disclosure: Some of the links below are affiliate links, meaning that at no additional cost to you, I will earn a commission if you click through and make a purchase.
What you want to look for are brands that have a maximum of two ingredients: peanuts and maybe salt. The only downside to these is that the peanut butter will separate.
Non-natural peanut butter uses special oils to help extend its shelf life and stabilize it to prevent separation.
The solution is actually rather simple: just store your peanut butter container upside down. Storing your peanut butter upside down will allow gravity to force the natural oil back into the peanut butter.
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If the oil travels to the bottom of the jar, store it right side up again. Just keep rotating your peanut butter. It’s an easy hack to keep your natural peanut butter from separating.
Favorite Peanut Butter Brands
The following are a few brands that I can recommend when making keto peanut butter recipes:
- Spread The Love Organic Peanut Butter
- 365 Everyday Value, Organic Creamy Peanut Butter (contains palm oil but not sugar)
- Teddie All-Natural Peanut Butter (contains palm oil but not sugar)
Keto Peanut Butter Recipes
Peanut butter lover's doing keto rejoice! This growing collection of peanut butter recipes will allow you to enjoy the world's favorite spread without the worry of being kicked out of ketosis.
Make these easy keto no-bake peanut butter cookies with only a few ingredients and zero baking to satisfy your sweet tooth. With only 3.7 net carbs per generous cookie you have a simple delicious way to enjoy peanut butter cookies while doing keto!
This keto peanut butter swirl ice cream recipe is a peanut butter lover's dream. It's the perfect, guilt-free dessert made with simple ingredients. It's a keto eggless ice cream, which means you won't have to turn on the stove. Instructions are given for the ice cream maker and a churn-free option.
These keto buckeye cookies feature a fudgy cookie, a layer of creamy peanut butter, and a drizzle of chocolate ganache for a decadent treat.
This recipe for keto chocolate peanut butter swirl cookies combines the flavor of peanut butter and chocolate and allows you to enjoy two cookies in one. Made with almond flour, it has the perfect texture.
Keto Peanut Butter Jelly Bars are the ultimate keto snack. The salty rich flavor of peanut butter combines beautifully with the homemade strawberry jelly! It's a gluten-free, grain-free, sugar-free PB&J tasty treat.
This keto peanut butter fudge recipe is a peanut butter lover's dream come true! It's creamy, rich, and decadent while being keto-friendly. Easily made with sugar-free peanut butter, cream cheese, butter!
These keto peanut butter chocolate chip cookies combine the flavor of chocolate and peanut butter perfectly. Thick, chewy these make the perfect PB chocolate chip keto cookies They are grain and gluten-free, sugar-free, and made almond flour for the best texture.
These cream cheese peanut butter fat bombs are like eating frozen bites of peanut butter cheesecakes! They’re perfect as an after-dinner dessert or as a snack at any time of the day. Oh and did I mention they’re just (insert carbs here) carbs per serving?!
It's a delicious recipe for keto granola bars. The recipe is low in carbs, sugar-free, grain-free and keto-friendly. These low carb granola bars pack a lot of nutrition and are high in fiber. They make the perfect snack any time of day.
This recipe for keto peanut butter cookies uses almond flour for the perfect texture. It's low in carbs, grain-free, gluten-free, sugar-free and keto-friendly.
If your craving a brownie but wanting some peanut butter too, this recipe for keto peanut butter swirl brownies is all you need. It allows you to enjoy the great flavors of chocolate and peanut butter while on a low carb keto diet.
A cross between a cookie and a cake these keto peanut butter cake bars are flat-out delicious. They are a peanut butter lover's dream!
I love who these Keto Peanut Butter Chocolate Chip Bars are loaded with peanut butter and chocolate goodness. Thick and oozing with peanut butter and melty sugar-free chocolate chips makes these the perfect little low carb treat.
This keto peanut butter chocolate pie is one rich, creamy, dreamy dessert. It's not only low in carbs, sugar-free, grain-free, gluten-free, but also a no-bake pie.
This delicious recipe for keto peanut butter chocolate cookies uses coconut flour and cream cheese to give them the perfect soft-baked texture. The chocolate ganache glaze takes it to yet another yummy level.
This keto peanut butter bundt cake is a peanut butter lover's fantasy! It's a moist, dense, rich cake that makes sure that peanut butter is the star.
Needing a fat bomb recipe that reminds you of Reese's peanut butter cup? Well, this is it. It's a low carb, keto-friendly, rich in flavor, chocolate, and peanut butter fat bomb!
Bursting with peanut butter flavor this keto peanut butter swirl cheesecake is the kind of recipe that makes peanut butter and peanut butter alone the star. It's a low carb peanut butter cheesecake for those peanut butter lovers doing keto.
Tag Us
Is peanut butter low enough in carbs to be keto-friendly? Well, I have great news for you. You see, peanut butter can be part of the keto diet since it contains mostly fats and proteins with very few carbs.
If you’re a fan of peanut butter, I sure hope you will give our keto peanut butter recipes a try and help us share them.
If you do, please make sure you remember to tag us on Instagram, Facebook, and Pinterest. It’s what keeps this girl encouraged to keep sharing and perfecting her recipes.
Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.
Grab Our Books!
In case you don’t know, we have authored two books for you, Essential Keto Bread and Essential Keto Desserts, both inspired by your requests over the years.
It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.
Join Our Jesus And Keto Movement
Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet, looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation. When we followed the Holy Spirit’s prompting, we got on the path to real transformation.
Knowing firsthand the benefits of this decision, we have created a closed Christian group that is using the keto diet to transform their lives.
We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.
Be sure to request our FREE Jesus and Keto E-Book (First 7 Days). We hope it blesses you.
Fittoservegroup Keto App
Looking for a fast way to access our keto recipes? We’ve got you covered. There’s an app for that. Yup, there’s a Fit To Serve Group App and it’s going to make your keto diet a delicious breeze!
Access hundreds of recipes that are all sugar-free, gluten-free, and keto-friendly.
Enjoy early access to recipes before they go live on the website. Plus, bonus recipes that are exclusive to the app. Make your own personal cookbooks that you can use to organize your favorite recipes.
Search recipes by title, ingredients, keywords, and categories, and of course, every recipe shows complete nutritional facts. Get the Fit to Serve Group App for easy-to-follow keto recipes made with easy-to-source ingredients.
The app is loaded with hundreds of yummy recipes for breakfast, lunch, dinner, snacks, and even desserts!
Learn more by visiting our Fit To Serve Group App Page.