For those following a ketogenic diet or simply looking to reduce their sugar intake, finding satisfying sweet treats can be a challenge. Thankfully, these keto peanut butter cups offer a delicious and easy solution. These homemade delights combine the rich, creamy goodness of peanut butter with the decadent allure of chocolate, all without added sugar.
Why Make Your Own Keto Peanut Butter Cups?
While store-bought sugar-free options exist, making your own peanut butter cups offers several advantages:
- Control over Ingredients: You have complete control over what goes into your treats, ensuring they are truly sugar-free and made with high-quality ingredients.
- Customization: You can choose your preferred type of peanut butter (natural, crunchy, etc.) and chocolate, tailoring the recipe to your taste.
- Cost-Effectiveness: Homemade peanut butter cups are significantly cheaper than their store-bought counterparts.
Ingredients You'll Need
This recipe utilizes simple, easy-to-find ingredients:
- Sugar-Free Chocolate Chips: These are the foundation of the chocolate shell. Any store-bought variety will work, but sugar-free chocolate chips such as Lily's are recommended. Alternatively, you can use dark chocolate with a cocoa content of 90% or higher.
- Peanut Butter: Look for drippy peanut butter with no added sugar or oils. Natural peanut butter made with just peanuts (and maybe a pinch of salt) is ideal.
- Coconut Oil: This helps to thin the chocolate and create a smoother texture.
- Sweetener: A powdered sweetener is essential for the peanut butter filling. Swerve Confectioners, powdered erythritol, or another powdered sweetener can be used.
- Butter: Adds a luscious texture to the peanut butter center. A good-quality butter is recommended. Coconut oil or palm shortening can be used as a dairy-free substitute.
- Vanilla Extract: Enhances the flavor of the peanut butter filling. Opt for real vanilla extract for the best taste.
- Salt: A pinch of salt balances the sweetness and enhances the chocolate's richness.
Equipment
- Muffin Tin: A standard 12-count muffin tin is needed to hold the peanut butter cups.
- Muffin Liners: These prevent the peanut butter cups from sticking to the tin. Paper liners or silicone muffin cups can be used. Silicone muffin cups are naturally non-stick.
- Microwave-Safe Bowls or Double Boiler: For melting the chocolate and peanut butter.
- Whisk or Spoon: For stirring the ingredients.
Step-by-Step Instructions
Here's how to create these delectable keto peanut butter cups:
- Prepare the Muffin Tin: Line a 12-count muffin tin with muffin liners or grease a 12-count silicone muffin tin. Place silicone muffin cups into the wells of your muffin tin. This ensures your cups keep a neat shape and don’t topple in the freezer.
- Melt the Chocolate: In a microwave-safe bowl or double boiler, melt the chocolate and coconut oil together. Heat in 30-second bursts, stirring after each stint, until smooth. If using a double boiler, place the bowl over a saucepan of gently simmering water and stir until melted.
- Create the First Chocolate Layer: Spoon the melted chocolate into the muffin liners. Use the back of the spoon to spread the chocolate around the sides. You want to use a little over half the chocolate to coat the bottom and sides of each cup.
- Freeze: Place the muffin tin in the freezer for 5-10 minutes, or until the chocolate is firm.
- Make the Peanut Butter Filling: In a microwave-safe bowl, melt the peanut butter and butter together. Microwave for about 1 minute or until melted. Whisk the mixture together until smooth. Stir in the powdered sweetener and vanilla extract.
- Add the Peanut Butter Layer: Spoon tablespoons of peanut butter into the muffin liners, filling almost to the top and leaving enough space to cover with remaining chocolate.
- Freeze Again: Return the muffin tin to the freezer for another 10 minutes or so, to firm up the filling.
- Add the Final Chocolate Layer: Rewarm the remaining chocolate gently over low heat and stir until smooth. Spread over the peanut butter filling to the sides of each cup.
- Refrigerate: Refrigerate the peanut butter cups for at least an hour, for the chocolate to firm up.
Tips and Variations
- Make them Vegan: Swap the butter for coconut oil or palm shortening.
- Swap the Peanut Butter: Almond butter, sunflower seed butter, or any nut or seed butter can be used.
- Thicken the Peanut Butter Mixture: Add powdered peanut butter, whey protein powder, or coconut flour to the peanut butter.
- Sweeten the Filling: The amount of sweetener can be adjusted to your liking.
- Make Smaller Peanut Butter Cups: Use a silicone mini-muffin pan to make 24 smaller cups.
- Use Holiday-Themed Molds: Swap out standard muffin cups for heart shapes, egg shapes, or tiny Christmas trees for festive occasions.
Storing Your Keto Peanut Butter Cups
These peanut butter cups will keep at room temperature, in a sealed container, for up to 4 weeks. However, it is recommended to store them in the fridge in a covered container, but letting them come to room temperature before serving. For longer storage, place them in an air-tight container in the freezer. Move them to the fridge when you are ready to consume them.
Read also: Easy Low-Carb Cheese Crackers
Nutritional Information
Each peanut butter cup contains just 3 grams of net carbs.
Addressing Common Questions
- Are Reese's peanut butter cups keto-friendly? Unfortunately not! While they do have a sugar-free peanut butter cup offering, they have almost identical carb and sugar counts to the traditional cups.
- What peanut butter is lowest in carbs? Look for peanut butter made with just peanuts (and maybe a bit of salt).
- Can you eat peanut butter on a low carb diet? Absolutely - just don't go spoon-happy straight from the jar. Stick to a measured amount (like 1-2 tablespoons) to keep those carbs in check.
- Is there a keto-friendly peanut butter? Yes! Natural peanut butter without added sugars or oils is typically keto-friendly.
Read also: Keto Calorie Counting: A Detailed Guide
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