Is peanut butter keto friendly? While these delicious caramel apple topping peanut butter fat bombs point to yes, let’s explore that question before we get to the simple recipe.
When I began a low carb diet, peanut butter was one of the foods I looked forward to eating by the spoonful. Keto dieters rejoice when they come from the stingy world of low calorie diets that don’t allow for these foods with a high-fat content. On a ketogenic diet you get to eat ALL of the nut butters you can shove in! Right?
Mmmm, not so fast.
That’s not really great advice when it comes to a low carb, moderate protein diet. Even though a spoonful of peanut butter from most brands at the grocery store won’t kick you out of a state of ketosis, that doesn’t mean it’s a good choice to spoon too much peanut butter down your throat willy nilly. This is especially true since not all peanut butter brands are created equal.
So what’s the criteria to make peanut butter keto-friendly?
Full disclosure – my view of a keto lifestyle is a bit different from the other experts you may find. Considering I lost more than 100 pounds that I’ve been able to keep off after struggling with yo yo diets for decades, there’s definitely a method to my madness. I’ve also gone on to help hundreds of women bust through longstanding weight loss stalls on a keto diet, so hear me out.
Most keto blogs you stumble across will tell you all about which are the best natural peanut butter brands. Next they dive into the grams of net carbs, maybe they talk grams of protein, and then you learn about subtracting out grams of fiber from the total carbs.
While the carb content is important, and keeping protein moderate is part of a keto diet, I believe most keto resources make simple topics like seeking out a keto-friendly peanut butter too complicated.
Remember when I said I lost 100 pounds with a keto lifestyle? I began that lifestyle with a low-carb diet. I lost my first 70 pounds by keeping things stupidly simple.
While I did need to take steps to improve digestion, as most dieters stuck in a yo yo diet cycle should, when I first got started all I did was keep track of my carb count in a food journal. I made sure I didn’t eat more than 25 grams of carbs with most meals. Then, I ate enough grams of fat and protein to feel good.
Just like that, I lost 70 pounds and stuck with a low carb diet longer than a few weeks for the first time ever!
So what’s my point?
If you’re brand new to keto, you don’t need to research the best pure peanut butter brand or read over the ingredient list with a magnifying glass before you get started. You don’t have to research what the heck palm oil is or how many tablespoons of peanut butter you can get away with each day before your blood sugar levels go too high. There’s no need to comb through nutrition data of every popular nut butter you can find before making your decision.
All of this info does have a time and place when it comes to best results with a keto diet. When you’re first getting started, you already have enough changes to make without the stress of completely overhauling your entire diet overnight.
If you’re just starting out with a low carb lifestyle, keep it stupidly simple! Seek out your favorite low-carb foods, keep track of how many carbs you have left to reach your daily carb goal, and then eat enough fat to feel good. When getting started with weight loss on a keto diet, it really can be that simple.
Lowering your daily carb intake will go a long way when it comes to getting results as a beginning keto dieter. Once you start racking up the pounds lost, then you can continue more in depth research like the difference between sugar-free peanut butter vs unsweetened peanut butter. But until you just get started with a simple low carb, high fat diet, all of the research in the world won’t help bring down the chronic inflammation that’s keeping you stuck when it comes to weight loss with a keto diet.
Once the pounds start dropping and you’re feeling good, it’s always a good idea to continue your research. Yes, a keto diet is great for weight loss … but it’s even better when it comes to the health benefits you receive from following keto the right way. Perhaps you started on a keto journey so you could fit into your skinny jeans. While that’s a great motivator, better health should always be your end goal.
Weight loss happens because you’re improving health, not the other way around. You’ll have a hard time keeping what you lose off if you only continue to focus on the amount of net carbs a food contains. While that’s a great starting point, a great way to keep weight off long term is to always be improving the choices you make.
So let’s get to the best choices when it comes to a high-quality peanut butter.
Whether you choose a peanut butter with a crunchy or creamy texture is up to you. The things that really matter when it comes to choosing a keto friendly peanut butter are added sugars, added sugar alcohols, or use of vegetable oils.
Small amounts of sugar in the brand of peanut butter you choose can be ok. While it’s always best to seek out brands without sugar, sometimes you just can’t find it. But when I say small, I’m talking tiny. If in doubt, use a peanut butter that has no more than 6-8 grams of carbs per serving. When you add the carbs to your day, always track total carbs in lieu of net grams of carbs.
You really have to pay attention to portion size when it comes to peanut butter. A two-tablespoon portion of unsweetened peanut butter has 7 grams of carbs. While you should be able to fit this into your daily carb count, if you don’t measure out a serving then two tablespoons can easily turn into four! If you’re limiting your keto diet to only 20 grams of carbs per day, hopefully you can do the simple math to see how this could be a problem.
I also don’t love the “keto friendly” peanut butter brands that use sugar alcohols in their nut butters. Too many people have adverse reactions with products that use sweeteners like erythritol. Plus food marketers will tell you to subtract out the sugar alcohols. That’s just tricky marketing tactics at play since this strategy can lead many to a weight loss stall on keto.
I haven’t come across too many vegetable oils when I read most peanut butter nutrition facts. If you see anything labeled with canola oil or soybean oil, put that brand back. The entire point of following a keto diet is to bring down chronic inflammation. Even though the government will tell you otherwise, highly processed vegetable oils keep you chronically inflamed.
(But in the case of inflammatory vegetable oils, we do 😉)
I like to go with an organic peanut butter I can store at room temperature. I don’t think there’s anything wrong with the brands that have to be stored in the fridge – I just think peanut butter stored in the pantry is a great option since it’s easier to work with.
Maybe you noticed I skipped right past that big O word. Whether it’s almond butter, creamy peanut butter or even non-nut butter foods like meat and veggies, using organic brands whenever possible is important. Conventional foods are grown with toxic pesticides. When you eat these foods, you’re also ingesting the extra toxins that come along with them.
Curious where these extra toxins get stored? Or right – in your fat cells.
While you never have to be perfect when it comes to making everything you eat organic, the more organic choices you make, the more health benefits will come from your real food diet.
Even though a combination of peanut butter and dark chocolate was one of the fat bombs I used most when first starting keto, it doesn’t top the list of my favorite healthy fats when it comes to fat loss on keto. That honor is bestowed upon coconut oil since it’s the easiest fat for most people to digest. It’s also filled with the saturated fats your body and brain need to thrive.
I’m not saying peanut butter should be completely off limits when it comes to a keto diet. I believe you should first focus on the fats found in high quality meats, eggs and coconut oil. Fill in any extra fat you need to feel satiated with delicious peanut butter treats like these caramel apple topping fat bombs.
Oh right – the point of this entire blog was to talk about this delicious keto fat bomb recipe! Sometimes I get carried away when it comes to helping others make a keto diet super simple 😂
This is a simple keto fat bomb recipe that has only 4 ingredients. When these fat bombs are slightly warmed, they remind me of licking off the toppings from caramel apples every fall right before throwing the apple away. After all, who wants nutrients from real foods when you can just lick the toppings off another caramel apple?
Again, not the best advice from a health blogger, but that was definitely in my past. So are apples since they contain too much sugar to keep most people in ketosis.
I personally don’t add any sweeteners to these fat bombs since the peanut butter and vanilla extract combo in this recipe is sweet enough. If you’re still accustomed to very sweet foods, you may choose to add your favorite keto sweetener. If you’re unsure how much to add or which are the best keto sweeteners, check out my free Keto Sweetener Guide.
Want a sweeter version of Reese’s Peanut Butter Cups without any added sweeteners? I’ve got you covered with these dark chocolate almond butter cups.
Don’t forget to save this recipe to your favorite keto friendly peanut butter Pinterest board. Keep scrolling for the nutritional data and full recipe card. I have to add that this blog may contain affiliate links where I receive a small commission (tiny, at best) – but this affiliate advertising program helps keep my healthy fat blog afloat.
I also do my best to provide my best keto tips and tricks via resource links throughout the posts with the same helpful info that’s helped me lose 100 pounds. Hopefully you click through and the blogs and videos help you too! If you find something you love, share the healthy fat love on social media to help others.
If you are new to keto, or you’re starting over, check out our online program. The Ready, Set, Keto! Method shows you how to boost metabolism on keto, or how to start keto again. It includes recipes, cooking demos, macro calculations, how to carb cycle on keto, the differences between lazy keto vs strict keto, and more.
Learn more with this free Keto MasterClass that’s helped hundreds of women bust through long standing keto plateaus and finally figure out how to keep the weight off for good.Print
Caramel Apple Topping Bombs
Delicious peanut butter fat bombs that taste like the topping from every kids favorite apple treat.
- Prep Time: 15 mins
- Cook Time: 20 mins in freezer
- Total Time: 35 mins
- Yield: 24 fat bombs 1x
- Category: Keto Fat Bomb Recipes
- Method: Stove top and Freezer
- Cuisine: Keto / Low Carb
- Diet: Diabetic
- 1 cup crunchy peanut butter
- 8 tbsp butter
- 4 tbsp heavy whipping cream
- 1/2 tsp vanilla extract
- Line a mini muffin pan with mini muffin liners.
- Melt the butter and peanut butter together over medium-low heat in a saucepan. Stir with a whisk until well combined.
- Once melted, remove from heat. Allow to cool a little and then whisk in the vanilla extract and heavy whipping cream.
- Spoon the peanut butter mixture into the mini muffin tins in 1 tbsp increments.
- Place in the freezer until firm, approximately 20-30 minutes.
- Store in the fridge or freezer in an airtight container or Ziploc bag.
Eat these fat bombs straight from the fridge or melt in the toaster oven for a few minutes for an extra gooey treat.
- Serving Size: Recipe Serves 24
- Calories: 107.2
- Sugar: 1.2
- Fat: 10.3
- Saturated Fat: 4.1
- Carbohydrates: 2.5
- Fiber: .5
- Protein: 2.5
Keywords: Peanut Butter Fat Bombs, Easy Keto Fat Bombs, Caramel Apple Topping Fat Bombs
Natural Reference Supplements: Practitioner Code: nissahelpsme