Published Jun 30, 2020 and updated Jun 30, 2020, this recipe transforms the classic peanut butter and jelly combination into a delicious, low-carb bar. Perfect as a dessert, snack, or even a quick breakfast, these bars offer a healthy and satisfying way to enjoy a beloved childhood flavor.
Why Keto Peanut Butter and Jelly Bars?
For many, the simple peanut butter and jelly sandwich evokes fond memories of childhood. These bars capture that nostalgic flavor while adhering to a ketogenic or gluten-free diet. They provide a sweet treat without the added sugars and high carb content of traditional PB&J sandwiches.
Key Ingredients and Their Role
The success of these bars lies in carefully selected ingredients that maintain the desired flavor and texture while keeping the carb count low:
- Low Carb Sweetener: The choice of sweetener is crucial in maintaining the low-carb nature of the bars. Lakanto Monkfruit sweetener is a popular option due to its lack of aftertaste and resistance to recrystallization. If using a different sweetener, a conversion chart should be consulted to ensure proper substitution.
- Powdered Peanut Butter: This ingredient enhances the peanut butter flavor and adds volume to the bars.
- Reduced Sugar Jam or Jelly: Selecting a jam or jelly with reduced sugar content is essential for keeping the carb count down. You can also opt to make your own sugar-free version.
- Natural Peanut Butter: Natural peanut butter, without added chemicals and preservatives, is a healthier option. The drippy kinds, which separate between uses, often indicate natural ingredients.
- Almond Flour: Used as a base for the dough, almond flour is a low-carb alternative to traditional wheat flour. If a nut-free option is needed, sunflower seed flour can be used instead, with a touch of lemon juice to avoid any green reaction.
- Coconut Oil: Coconut oil provides healthy fats and is a common ingredient in many baking recipes.
- Maple Syrup: As a natural sweetener, maple syrup offers a healthier alternative to granulated sugar.
- Collagen Protein Powder: This ingredient contributes to a gooier texture. If omitted, it should be replaced with additional almond flour.
Step-by-Step Recipe Guide
Here are a few variations of recipes for Keto Peanut Butter and Jelly Bars.
Recipe 1
This recipe creates a layered bar with a peanut butter dough base, a jelly filling, and a crumbled peanut butter topping.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Peanut butter
- Low carb sweetener
- Eggs
- Powdered peanut butter
- Vanilla
- Reduced sugar jam or jelly
Instructions:
- Preheat the oven to 350°F (175°C) and grease a 9x13 inch baking dish.
- In a large mixing bowl, combine the peanut butter, sweetener, eggs, powdered peanut butter, and vanilla. Mix until smooth and well combined, creating a peanut butter batter with a cookie dough consistency. Adjust with extra peanut butter or peanut butter powder if needed.
- Spread ⅔ of the peanut butter mixture evenly on the bottom of the prepared dish.
- Top the peanut butter layer with an even layer of your choice of reduced sugar jam or jelly.
- Drop small bits of the remaining peanut butter dough over the top of the jam.
- Cover the dish with aluminum foil and bake for 10 minutes.
- Remove the foil and bake for an additional 10 minutes, until the top is lightly browned. If you don't have foil, lower the oven temperature to 325°F (160°C) and add 5-10 minutes to the cooking time.
- Let cool completely before cutting into bars.
Recipe 2
This recipe uses almond flour for the base and includes a homemade raspberry keto jam.
Ingredients:
- Raspberries (fresh or frozen)
- Low carb sweetener (Swerve Confectioners, Swerve Allulose)
- Creamy peanut butter (sugar-free)
- Almond flour
- Collagen protein powder
- Baking powder
- Egg
- Vanilla extract
- Butter
Instructions:
- Prepare the filling: Combine the berries, sweetener, and water in a medium saucepan over medium heat. Bring to a simmer and cook, stirring frequently, until the berries can be easily mashed with a fork.
- Melt the peanut butter: In a microwave-safe bowl, melt the peanut butter and butter together, stirring until smooth.
- Make the dough: In a large bowl, whisk together the almond flour, sweetener, collagen powder, baking powder, and salt. Stir in the melted peanut butter mixture, the egg, and vanilla extract until well combined.
- Prepare the bars: Press two thirds of the dough into the bottom of an 8x8 inch metal baking pan lined with parchment paper. Spread the raspberry filling mixture evenly over the crust.
- Bake: Bake at 325ºF (160°C) for 25 to 35 minutes, until the top is lightly browned.
- Remove and let cool completely, then lift out of the pan by the edges of the parchment. Cut into squares.
Recipe 3
This recipe incorporates natural ingredients and offers flexibility in berry selection for the filling.
Ingredients:
- Butter
- Low carb sweetener
- Vanilla
- Eggs
- Peanut butter
- Almond flour
- Baking powder
- Salt
- Mixed berries (raspberries, blackberries, blueberries)
- Lemon juice
- Xanthan gum
- Chopped peanuts (optional)
Instructions:
- Preheat the oven to 350 degrees. Line a 9x11 inch baking dish with parchment paper.
- In a large bowl using an electric mixer, cream the butter and sweetener on high speed for about 2 minutes.
- With the mixer on medium speed, add the vanilla, eggs, and peanut butter and mix until well combined.
- Keep the mixer on medium speed and slowly add almond flour, baking powder, and salt. Mix until combined and dough is in pea-sized crumbles.
- Spread a little over half of the dough into the prepared pan, reserving the rest of the dough for later. Press the dough down with your fingers or the back of a rubber spatula so that it is even.
- Par bake for 15 minutes.
- While the crust is baking, prepare the filling. Mix all of the berries in a bowl. In a medium saucepan over medium heat, combine 2 cups of the berries and lemon juice.
- Bring the berries to a boil and then reduce the heat and simmer for 10 minutes, until the berries are soft.
- Take the saucepan off the heat and whisk in sweetener and xanthan gum and smash the softened berries. Stir in remaining berries until combined.
- When the crust is done par baking, take it out of the oven and spread the filling evenly over the crust all the way to the sides.
- Crumble the remaining dough onto the top and sprinkle with chopped peanuts.
- Bake for 25-30 more minutes until the top is golden brown.
- Remove from the oven and let cool completely.
- Using a sharp knife, slice into 15 equal-sized squares.
Tips for Perfection
- Pan Preparation: To prevent sticking, grease the baking pan thoroughly with butter or non-stick spray. Lining the pan with parchment paper that extends beyond the edges allows for easy removal of the bars.
- Dough Consistency: The peanut butter batter should resemble cookie dough. Adjust the consistency by adding more peanut butter or peanut butter powder if necessary.
- Even Baking: Covering the bars with aluminum foil for the first 10 minutes of baking helps ensure even baking. If foil is not available, reduce the oven temperature and increase the cooking time.
- Cooling Time: Allow the bars to cool completely before cutting to prevent them from crumbling. Refrigerating them for a few hours can also improve their texture.
- Sweetener Choice: When making the keto jam, using some allulose along with other sweeteners can prevent recrystallization as it cools.
- Nut Butter Substitution: For a different flavor, almond butter or another nut butter can be substituted for peanut butter.
- Adding Oats: For a healthier twist, substitute old-fashioned oats for half of the all-purpose flour.
- Gluten-Free Option: Make the recipe gluten-free by using gluten-free flour instead of regular flour.
Variations and Topping Ideas
- Berry Variations: Experiment with different combinations of berries, such as raspberries, blackberries, and blueberries, to create unique flavor profiles.
- Extra Toppings: Add chocolate chips (or white chocolate chips), mini M\&Ms, crushed KitKats or Twix bars, crushed Reece’s Cups, coconut flakes, or fruit slices that complement the jelly flavor.
- Nutty Crunch: Sprinkle chopped peanuts over the bars for added texture and flavor.
Storage Instructions
Store the bars in an airtight container in the refrigerator for up to a week or at room temperature for up to three days. For longer storage, wrap individual bars in foil or plastic wrap and freeze for up to 3 months.
Nutritional Information
While the nutritional information provided is an estimate and can vary based on the ingredients used, a typical keto peanut butter and jelly bar may contain approximately 3.8g net carbs per bar. This makes them a suitable option for those following a ketogenic diet.
Read also: Keto Calorie Counting: A Detailed Guide
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