For those navigating the keto lifestyle, the desire for something sweet and satisfying can be a challenge. Fortunately, the combination of chocolate and peanut butter offers a versatile solution that aligns perfectly with low-carb goals. This article explores a variety of keto-friendly chocolate peanut butter recipes, from bars and balls to pudding, providing detailed instructions, helpful tips, and nutritional information to help you create these treats at home.
Keto Peanut Butter Bars: A Slice of Heaven
Keto peanut butter bars are a popular choice for those seeking a rich and creamy dessert without the guilt. These bars typically consist of a peanut butter-infused base topped with a layer of decadent chocolate, offering a delightful contrast of flavors and textures.
Ingredients for Keto Peanut Butter Bars
The specific ingredients may vary slightly depending on the recipe, but the following are commonly used:
- Cream Cheese: Provides a creamy texture to the peanut butter base.
- Butter: Adds richness and helps bind the ingredients. Unsalted or salted butter can be used depending on personal preference.
- Peanut Butter: Natural, unsweetened peanut butter is essential. Look for brands with just peanuts and maybe salt, avoiding those with added sugars or oils.
- Powdered Monk Fruit Sweetener: Blends seamlessly into the base for a creamy texture. Swerve or a powdered erythritol blend can also be used.
- Coconut Flour: Gives structure to the base layer. Almond flour can be used as a substitute, but you may need more of it to achieve the desired consistency.
- Coconut Oil: Use MELTED coconut oil as listed in the recipe for best results
- Sugar-Free Chocolate Chips: Lily's baking chocolate chips are a popular choice for the chocolate topping.
Step-by-Step Instructions for Making Keto Peanut Butter Bars
- Prepare the Peanut Butter Base: Combine cream cheese, butter, and peanut butter in a large bowl. Beat together until smooth. Add powdered monk fruit sweetener and beat again until well-combined. Taste and add more sweetener if desired.
- Freeze the Base: Line a pan (typically an 8x8 or 9x9 inch pan) with wax or parchment paper. Spread the peanut butter mixture evenly into the pan, making the top as smooth as possible. Freeze for 30 minutes.
- Make the Chocolate Topping: Mix all chocolate topping ingredients together. Ensure the coconut oil is melted, and prepare the topping right before adding it to the base to prevent it from firming up.
- Assemble the Dessert: Remove the peanut butter base from the freezer. Smooth any ridges on the top with the back of a spoon. Pour the chocolate topping on top, spreading it as evenly as possible, tilting the pan if necessary.
- Chill and Cut: Chill in the fridge for ten minutes or until the topping has fully hardened. Remove the dessert from the pan, remove dessert from pan, and cut into 30 pieces. To cut the bars cleanly, use a warm knife (run it under hot water and wipe dry between slices). If you have a hard time cutting it, let it thaw slightly on the counter.
Tips and Variations for Keto Peanut Butter Bars
- Texture Options: Mix chopped pecans, peanuts, or keto granola into the base layer for added crunch.
- Double Chocolate: Add sugar-free chocolate chips directly into the peanut butter base.
- Nut-Free Option: Use sunflower seed butter and coconut flour for an allergy-friendly treat.
- Sweetness Adjustment: Taste as you go, as peanut butters and sweeteners can vary in sweetness.
- Easy Clean Up: In a glass bowl (or using a double boiler), melt the sugar-free chocolate with the butter. Pour the melted chocolate over the peanut butter layer and use a spatula to smooth it evenly from edge to edge.
- Extra Crunch: Transfer your peanut butter base layer to a 9×9 glass dish.
Storing Keto Peanut Butter Bars
Store the bars in the fridge or freezer in an airtight container (freezer-safe if using the freezer). They can last up to 3 weeks if properly stored and refrigerated. To freeze, wrap the bars tightly in plastic wrap to avoid freezer burn.
Keto Chocolate Peanut Butter Balls: Bite-Sized Bliss
For a quicker and easier treat, keto chocolate peanut butter balls are an excellent option. These no-bake balls require minimal ingredients and come together in minutes, offering a perfect balance of peanut butter and chocolate in every bite.
Read also: Keto Chocolate Chip Cookies Recipe
Ingredients for Keto Chocolate Peanut Butter Balls
- Peanut Butter: Smooth, creamy peanut butter is best. Almond butter or any nut or seed butter can be used as a substitute.
- Coconut Flour: Absorbs moisture and gives the balls a protein boost. Blanched almond flour or oat flour can be used as a substitute.
- Maple Syrup: Adds sweetness and binds the ingredients. Honey or agave can also be used, but be mindful of the flavor.
- Chocolate Chips: Lily's baking chocolate chips or other sugar-free chocolate chips are ideal.
Simple Steps to Make Keto Chocolate Peanut Butter Balls
- Mix: In a mixing bowl, combine all ingredients except the chocolate chips.
- Shape: Using your hands, shape the peanut butter mixture into small 1-inch balls and place them on a prepared baking sheet.
- Freeze: Freeze for 10 minutes to help the balls firm up.
- Coat: Remove the balls from the freezer and, using two forks, cover each ball in the melted chocolate. Melt the chocolate in 30-second increments in the microwave or use a double boiler.
- Chill: Place the coated balls back on the baking sheet and chill in the refrigerator until the chocolate is set.
Tips and Variations for Keto Chocolate Peanut Butter Balls
- Use Wet Hands: To avoid making a mess, use slightly wet hands to shape the balls.
- Keep the Dough Chilled: As you work with the dough, it will warm up and soften.
- Thick Dough: If the peanut butter filling is too thick, add a spoonful of water or milk to thin it out.
- Cut the Carbs: Use sugar-free maple syrup or a keto-friendly sweetener.
- Make Them Nut-Free: Use sunflower seed butter instead of peanut butter.
- Elevate the Flavor: Add a pinch of sea salt or a drop of vanilla extract to the peanut butter mixture.
- Add Some Texture: Stir in chopped nuts or seeds to the peanut butter mixture.
Storing Keto Chocolate Peanut Butter Balls
Store leftover chocolate peanut balls in an airtight container in the refrigerator for up to two weeks. They can also be frozen for longer storage.
Keto Chocolate Pudding: A Quick and Creamy Delight
For a simple and satisfying dessert, keto chocolate pudding offers a quick and easy solution. This gluten-free pudding requires only a few ingredients and can be made on the stove or in the microwave.
Ingredients for Keto Chocolate Pudding
- Chocolate Chips: Lily’s baking chocolate chips are a popular choice.
- Peanut Butter: Always check the carb count, as some might contain added sugars.
- Almond Milk: Unsweetened almond milk provides a low-carb base. Coconut milk or heavy whipped cream can be used as a substitute.
- Whipped Cream: Optional, for topping.
Instructions for Making Keto Chocolate Pudding
Microwave Method:
- Put the peanut butter and chocolate chips in a small bowl.
- Microwave for 40 seconds until completely melted.
- Stir in almond milk until smooth.
- Chill in the fridge or serve hot.
- Top with whipped cream, if desired.
Stovetop Method:
- Put the peanut butter and chocolate chips in a small pan on low heat.
- Stir until completely melted.
- Stir in almond milk until smooth.
- Chill in the fridge or serve hot.
- Top with whipped cream, if desired.
Tips for Keto Chocolate Pudding
- Adjust Sweetness: Taste and add more sweetener if desired.
- Vary the Flavor: Add a drop of vanilla extract or a pinch of cinnamon for added flavor.
- Control the Texture: For a thicker pudding, use less almond milk.
The Keto Diet and Peanut Butter: Clearing Up Misconceptions
One common question is whether peanut butter is truly keto-friendly. While peanuts are technically legumes, they are relatively low in carbs compared to other legumes and can be included in a keto diet in moderation. The key is to choose natural, unsweetened peanut butter and to be mindful of portion sizes.
Why Some Say Peanut Butter Isn't Keto
There is nothing about the lowly peanut that makes it keto or not keto. It’s actually quite a low carb food choice.
Guidelines for Including Peanut Butter in a Keto Diet
- Choose Natural Peanut Butter: Look for brands with just peanuts and salt, avoiding those with added sugars or oils.
- Monitor Portion Sizes: Stick to one or two tablespoons per serving.
- Track Your Carbs: Be mindful of your daily carb intake and adjust your peanut butter consumption accordingly.
Read also: Decadent Keto Dessert
Read also: Easy Low-Carb Cheese Crackers