Peanut butter is a staple in most people's households. But the hype around macronutrient content often makes many people quick to question if peanut butter can actually fit into their diet — especially on a keto diet.
You may be wondering, is peanut butter keto? It absolutely is! But there's a catch. Peanut butter that has added preservatives, fillers and sweeteners usually have high amounts of sugar and carbs making it unsuitable for keto diets.
This is why you need natural peanut butter in your life. Simply peanuts and a bit of salt is all you need to have a delicious and creamy 'nut' butter that's keto-friendly, packed with healthy fats, and is low in carbs.
Keep reading to learn more about natural peanut butter tips, recipes, and info.
Is Peanut Butter Good for Diets?
Peanut butter is packed with protein, carbs, and healthy fats. When it comes to keto dieting, you have to think about the ratio of macronutrients in food and whether it meets the high-fat, low-carb guidelines.
Peanuts are actually classified as legumes, not nuts, however these powerful legumes are more nutritionally similar to nuts — higher in fats and lower in carbs than legumes.
Peanut butter absolutely is keto, you just need to be aware of how much you're eating. Two tablespoons, with a total of 7 grams of carbs, is the perfect daily serving size.
If you're following a keto diet or any other diet, it's crucial that you choose high-quality, natural peanut butter that doesn't contain any artificial sweeteners, fillers, and preservatives.
Most peanut butter on the store shelves is packed with sugars and added vegetable oils. Look for a natural mixture with only peanuts and a little salt. Keep it simple, keep it keto.
So, we've determined that natural, no-nonsense peanut butter is a fantastic keto food. But what about weight-loss diets?
Peanut butter has a relatively high-calorie content, but it's still great for weight loss and a healthy snack option! This is because half of the fat content in peanut butter comes from monounsaturated fats — basically, healthy fats. We love the sound of that!
Additionally, it's packed with protein which is fantastic for any and every kind of diet. Peanut butter can be enjoyed in moderation on almost all diet plans.
How to Get Natural Peanut Butter
Peanut butter is keto as long as it's natural. One big threat to ketosis is sugar, so overly sweetened peanut butter or brands with additives may no longer be keto-friendly.
Natural peanut butter should only contain peanuts and perhaps a bit of salt. When you find this type of butter you'll see a layer of oil on the top of the jar — nice and fatty just as keto likes it. Simply give your natural peanut butter a good stir before eating it.
But where can you find a high quality natural peanut butter? American Dream Nut Butter uses just two amazing ingredients to create the creamy and delicious Just Plain Nutty Peanut Butter: locally sourced and high-quality American-grown peanuts, and pink Himalayan salt.
And it has a beautiful drippy and drizzly texture, but we can't divilge too much because that is part of our secret grinding method (Sssshhh, we've already said too much).
Natural Peanut Butter Recipes
Check out these amazing natural peanut butter recipes to get you inspired for your next snack, whether you're looking for something keto or not!
Easy Peasy Peanut Butter Granola
Why buy boring store-bought granola when you can make your own squeaky clean and healthy version that's vegan, paleo, and bursting with flavor. You'll need Just Plain Nutty Peanut Butter and quick rolled oats, and just a few more ingredients.
Check the full recipe here and enjoy!
No-Bake Keto Peanut Butter Balls
These amaze-balls are the trifecta: paleo, vegan and low carb. They're perfect for a keto diet and they only contain three ingredients!
- 2 cups smooth natural peanut butter
- 1/2 cup maple syrup
- 3/4 cup coconut flour
- Mix all three ingredients in a mixing bowl until smooth. If the batter is a bit thick you can add some water
- Use your hands to roll small balls
- Place the balls on a parchment-lined tray and pop them in the fridge until firm (at least 30 minutes)
Refrigerate these delicious balls in an airtight container or make a big batch and freeze them.
Keto Peanut Butter Cookies
We love simple, tasty food that is healthy, too. These peanut butter cookies check all the boxes. With only four ingredients, they're super simple to whip up whenever you're feeling the need to snack!
- 1 cup natural peanut butter
- 1/2 cup natural sweetener (such as maple syrup)
- 1 egg
- 1 tsp vanilla extract (sugar-free version)
- Preheat oven to 350F
- Combine all four ingredients and mix until a dough forms
- Roll dough into even-sized balls and place on a parchment-lined baking tray
- Press down the dough with a fork
- Bake for 12 to 15 minutes until the cookies are a beautiful golden-brown
And finally...enjoy these scrumptious, guilt-free cookies.
Peanut Butter Granola Bars
These bars make the perfect snack food. They're healthy, easy to make and you can get creative by adapting and experimenting with your favorite ingredients.
- 1/2 cup natural peanut butter
- 1 1/2 tbsp coconut oil
- 2 tbsp honey
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- 1/3 flaxseed meal
- 1 tbsp chia seeds
- 1/2 cup rolled oats
- 1/3 cup roasted pecans (or almonds)
- 1/4 cup shredded coconut
- Combine peanut butter, coconut oil, cinnamon and vanilla in a saucepan over low heat. Keep stirring until you have a smooth and creamy mixture
- Remove from the heat and add flaseed meal, chia and oats
- Fold in the nuts of your choice and coconut
- Pour the mixture onto a baking pan lined with parchment paper making sure it's evenly spread. Press down on the pan firmly
- Press extra roasted nuts ontop
- Place in the freezer for at least 20 minutes and cut into bars when solid
For an extra touch, drizzle melted chocolate over the bars. You can keep these babies in the fridge for up to one week.
So, Is Peanut Butter Keto?
You know the answer to this one now — natural peanut butter absolutely is! But you should avoid any peanut butter that has any more than two ingredients (peanuts and salt).
American Dream Nut Butter prides itself on producing small batch peanut butter from locally sourced ingredients with zero fillers, preservatives and artificial sweeteners. Check out our peanut butter range and choose your favorite one to supplement your healthy diet.