Dante Carrillo
Peanut butter is a delicious, nutritious food that can be enjoyed as part of a keto diet. The ketogenic diet is a low-carbohydrate method of eating that aims to put your body into a state of ketosis, where it burns fat for fuel. Peanut butter is high in fat and protein and, depending on the type, can be low in carbohydrates, making it a good option for keto. However, it's important to be mindful of portion sizes and to check the ingredients for added sugars, which can increase the carb count. There are many keto-friendly recipes that include peanut butter, such as cookies, smoothies, and even peanut sauces for chicken.
| Characteristics | Values |
|---|---|
| Nutritional Profile | High fat, moderate protein, low-carb |
| Calories | 1 tablespoon contains 94 calories |
| Carb Content | 1 tablespoon contains 2g net carbs |
| Fat Content | 1 tablespoon contains 7.9g fat |
| Protein Content | 1 tablespoon contains 3.9g protein |
| Sugar Content | Avoid added sugars; check ingredients |
| Portion Size | 2 tablespoons (32 grams) |
| Keto-Friendly Alternatives | Almond butter, sunflower seed butter, tahini |
| Recipes | Cookies, smoothies, peanut butter cups, granola bars, ice cream, cheesecake |
| Condiments | Keto maple syrup, honey, agave syrup |
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What You'll Learn
Keto-friendly peanut butter alternatives: almond, sunflower seed, or tahini
Peanut butter is a great addition to a keto diet, but it's important to keep a few things in mind. Firstly, check the ingredients for added sugars, as these can increase the carb count. Secondly, be mindful of portion sizes, especially if weight loss is your goal. A standard serving size is 2 tablespoons (32 grams), which may be smaller than expected.
If you're looking for alternatives to peanut butter that are even lower in carbs, there are a few keto-friendly options to consider:
Almond Butter
Almond butter is a popular alternative for those with peanut allergies or a dislike of peanut flavour. It has a creamy, mild taste and can be used in both sweet and savoury recipes. It is slightly lower in carbs than peanut butter, with 6 grams of total carbs or 3 grams of net carbs per 2-tablespoon (32-gram) serving. It also has a similar texture to peanut butter, making it a seamless swap.
Sunflower Seed Butter
Sunflower seed butter is another option, especially if you have nut allergies. It is high in vitamin E, thiamin, and B-6. However, it is slightly higher in carbs than other choices, with about 5 grams of net carbs in a 2-tablespoon serving. It is also high in pro-inflammatory omega-6 fats, which some on the keto diet try to limit.
Tahini
Tahini is a paste made from sesame seeds and is commonly used in savoury dishes, such as falafel, rice, and salads. It has a protein content comparable to almond and peanut butter but is typically lower in calories. Tahini also has a runnier consistency than nut butters and can be bitter to taste when eaten alone. It contains about 4.7 grams of net carbs and 5 grams of protein in a 2-tablespoon serving.
These alternatives can be used in similar ways to peanut butter and are a great way to add variety to your keto diet.
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Keto peanut butter snacks: granola bars, smoothies, and ice cream
There are many keto-friendly snacks that can be made with peanut butter, including granola bars, smoothies, and ice cream.
Granola Bars
Keto-friendly granola bars can be made by mixing peanut butter, keto honey, and a mix of healthy nuts and seeds. You can also add protein powder to increase the nutrition of the bars. Simply mix all the ingredients together and press the mixture into a parchment-lined pan. Chill for 2-3 hours until firm, then cut into bars or squares. These granola bars are a great energy-boosting snack, with only 3.8g of carbs per serving.
Smoothies
A keto peanut butter smoothie is a delicious and creamy treat, with only 2g of net carbs per serving. To make this smoothie, blend peanut butter, cocoa powder, avocado, a sweetener of your choice, and ice cubes. You can adjust the consistency by adding milk if it's too thick, or ice or extra powdered peanut butter if it's too thin. This smoothie is a great breakfast option or dessert, and it will keep you full for hours.
Ice Cream
You can also make keto peanut butter ice cream with only 2.8g net carbs per serving. To make this ice cream, add heavy cream, peanut butter, and vanilla extract to a non-stick pot and bring to a boil. In a separate bowl, whisk eggs and powdered erythritol until you get a foamy, pale yellow mixture. Place the bowl with the egg mixture on top of a pot of boiling water to create a double boiler. Then, slowly drizzle the heavy cream mixture into the egg mixture. Finally, place the mixture in an ice cream maker, following the specific instructions of your device. You can also add chopped peanuts or a bit of sugar-free chocolate on top for an added crunch.
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Peanut butter keto cookies: a 3-ingredient recipe
Peanut butter is a great keto-friendly ingredient, as long as it is consumed in small quantities and does not contain added sugars. It is a good source of healthy fats and protein. Here is a simple recipe for keto peanut butter cookies that only requires 3 ingredients!
Ingredients:
- Peanut butter (unsweetened, without any added oils)
- Eggs (2, or 1 if your peanut butter contains added oils)
- Sweetener (granular erythritol, Swerve Brown, or any granulated sugar substitute)
Optional ingredients:
- Vanilla extract
- Sugar-free chocolate chips
- Chopped nuts
- Cinnamon
Instructions:
Preheat your oven to 350°F (175°C). Line a large baking tray with parchment paper. In a medium bowl, whisk together the eggs. Add the peanut butter and sweetener (and vanilla extract if desired). Stir together well with a spatula or large spoon. This may take a few minutes.
Form 12 balls of cookie dough and place them on the lined pan. Press each cookie in a circular shape and press down with two forks to create a criss-cross pattern. Bake the cookies for 10-12 minutes or until golden on the edges. If desired, drizzle with chocolate and peanuts.
Allow the cookies to cool completely before serving or storing. These cookies can be stored in a sealed container at room temperature.
Enjoy these delicious and soft keto peanut butter cookies without any guilt!
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$4.49
Keto peanut butter fudge: a quick dessert
Peanut butter is a great addition to a keto diet, providing healthy fats and protein. This keto peanut butter fudge is a quick, easy, and delicious dessert with only a few basic ingredients. With just three grams of carbs per serving, it is the perfect sweet treat to satisfy your cravings.
Ingredients:
- Peanut Butter
- Butter
- Vanilla Extract
- Sweetener (such as Swerve Confectioners or monk fruit)
- Collagen or additional sweetener (optional)
Method:
- Line a loaf pan (8x4-inch or 5x9-inch) with waxed paper or parchment paper.
- In a medium saucepan over low heat, combine the peanut butter and butter. Stir until melted.
- Add in the vanilla extract and whisk in the sweetener and collagen (if using) until well combined and smooth.
- Pour the mixture into the prepared pan and refrigerate until set, about 1-2 hours. For a firmer texture, you can leave it overnight.
- Lift the paper out by the edges and cut the fudge into bite-sized pieces.
- Optional: For a chocolatey twist, drizzle melted keto chocolate chips or dark chocolate keto fudge on top of the set fudge.
Tips:
- Store your keto peanut butter fudge in the freezer for a quick dessert that takes longer to eat and enjoy.
- If you prefer a firmer texture, use granular Swerve instead of brown sugar.
- For a microwave version, combine the butter and cream cheese in a microwave-safe bowl and heat in 30-second intervals, stirring well between each interval.
- If your peanut butter has a lot of oil, try to minimise the amount of oil in the mixture to maintain the desired consistency.
This simple and creamy keto peanut butter fudge is a perfect treat for any occasion and is sure to impress!
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Peanut butter with celery, chicken, or broccoli
Celery with peanut butter is a great snack option for those on a keto diet. It is rich in vitamins, minerals, fibre, and heart-healthy fats. Celery and peanut butter are both low in carbs and high in fats, making them a suitable combination for keto. This snack is also nutrient-rich and minimally processed, and can help you feel full and satisfied, which may help you limit calorie intake.
Chicken cooked in a peanut butter sauce is another keto-friendly option. This is a tasty, nutty dish that is low in carbs and gluten-free. To make this, cook chicken pieces in avocado oil, then add garlic, lime juice, and spices. Finally, add the peanut butter, coconut milk, and sweetener, and simmer until the sauce thickens.
You can also make a peanut sauce to go with chicken by mixing peanut butter with oil and soy sauce. This is a cheap and easy way to get a peanutty flavour.
Stir-fried broccoli with a peanut butter sauce is another option, although some suggest avoiding soy sauce with this dish. However, it is unclear whether this is a keto-friendly option.
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Frequently asked questions
Yes, peanut butter is keto-friendly as it is high in fat and low in carbohydrates. However, it is important to check the ingredients for added sugars and be mindful of portion sizes.
Some keto-friendly peanut butter snacks include peanut butter cookies, peanut butter cups, peanut butter bars, and peanut butter fat bombs. You can also make a peanut sauce for chicken or eat peanut butter with celery, broccoli, and cucumbers.
Some alternatives to peanut butter on keto include almond butter, sunflower seed butter, and tahini. These options are slightly lower in carbs and can be easily incorporated into your daily carb allotment.
