Did you know the keto diet was actually invented in the 1920s? Originally designed to cure epilepsy, it has now been adopted by people all over the world But when the time comes for a sweet treat on this popular diet, do you know what foods you can turn to?
The diet of meat and vegetables can become tiring, but we are here to help. Read on as we discuss the best keto peanut butter snack recipes.
Is Peanut Butter Keto?
There is a lot of confusion regarding peanut butter being keto at all. The peanut itself is actually not a nut but a legume from the same family as lentils and chickpeas. However, these are carb-heavy and are avoided in the keto diet.
Confusion arises because the peanut itself is classified as a nut. This is because its makeup is almost identical to a tree nut as they have the same nutrient breakdown. When mashed into a paste, it becomes the unprocessed food known as peanut butter.
Some peanut butter is also packed with carbs and sugar to bulk it up. These are usually the cheaper supermarket varieties. But that is not all types of peanut butter.
Good quality, low carb, unsweetened butter is fine in moderation. Your carbohydrate consumption when on the keto diet should be under 50 grams of carbohydrate a day. Peanut butter comes in at only 4 grams per serving.
1. No-Bake Butter Balls
All you need for these plain, simple and tasty balls are three ingredients. One is the peanut butter of choice. Go for something low carb and not full of sugar, then stock up on coconut flour and a natural sweetener of your choice.
You can even make these if you have nut allergies. All you need to do is replace the peanut butter with soy nut or sunflower seed butter.
Begin by mixing the butter in a bowl and add the sweetener one small drop at a time. For the sweetener, people who are strictly keto will need a keto maple syrup. If you can afford to sway a little, honey, agave syrup, or normal maple will suffice.
Next comes the coconut flour. It is important to use only this type of flour because of the way it absorbs liquid. It will give the balls a texture like toffee, where any other flour will act as a paste.
Put the flour in a little bit at a time, followed by a dash of sweetener. You want to achieve consistency like a tablet of fudge itself. When you have it, roll the mix into small balls and refrigerate for at least one hour before eating.
2. Peanut Butter Keto Cookies
Using the same three ingredients as the keto butter balls, you can make delicious peanut butter keto cookies. They require peanut butter and coconut flour, but for this, you must use unsweetened maple syrup as the third ingredient.
Mix them in the same way and form them into balls. All you then need to do is push them down with a fork. Round them off, and you have amazing and delicious cookies.
3. Keto Peanut Butter Bars
Once again, these peanut butter bars use the trinity of sweetener, peanut butter, and coconut flour. However, the difference here is the addition of a very special, secret ingredient. That is the keto chocolate chip.
Chocolate chips for keto lovers are becoming much easier to find from health food shops. They still have sweetness but lack sugar and don't have the bitter taste of dark or unsweetened chocolate. If you cant get them, you can, of course, use unsweetened chocolate in tiny amounts.
The process for this recipe is a little different from the others. Combine your three ingredients into a bowl and mix. This time, you are aiming for a slightly runnier texture, fluid enough so you can pour it out but not so thin that it won't set.
Pour your mix into a baking tray. If it is too thick, add some water or milk. Make sure you place the parchment paper underneath, so it is easy to remove afterward.
Place them in a freezer, then melt your chocolate chips. Once your freezer mixture is firm, cut them into even pieces. Remove them with a fork, dip into the chocolate and cover fully.
The chocolate-covered bar should then go back in the refrigerator to set. You now have a delicious snack ideal for a sweet treat.
4. Peanut Butter Cups
These treats take a few more ingredients. As well as your coconut flour, peanut butter, and sweetener, you will need vanilla extract and salt. Whisk them together in a bowl until you have a creamy, smooth texture.
Place muffin liners into a muffin tray. Fill each about three-quarters of the way to the top. Set them in the refrigerator until they are firm.
Next, you need to add a chocolate topping. For this, get some unsweetened cocoa powder, coconut oil, and a sweetener. Whisk them together until well combined.
If you want to add a little more flavor, adding a dash of orange or cherry essence in your chocolate will work wonders here. Pour the chocolate mix on top of the cups and refrigerate once more until set.
5. Keto Peanut Butter Coffee
Keto coffee is specially blended with fats. This produces a rich, creamy coffee that is ideal for your diet plan. However, it can be made yourself using normal black coffee and the right butter.
Brew your black coffee and place it in a blender. Add coconut oil, along with a dollop of peanut butter. You can add an optional sprinkle of cocoa powder, then blitz with ice.
Pour into jars or coffee cups and garnish with cream. Not only do you get a great pick me up, but you also get all the amazing fats your diet requires.
Best Keto Peanut Butter
Most of these recipes can be made from a base of three ingredients. Find the best keto peanut butter you can, then add other ingredients on top. Store these treats away and make sure you eat them as part of a balanced keto diet.
American Dream Nut Butter should be your first stop. With a range of delicious products, we can supply all your keto butter needs. Click here to see our range and get some delicious healthy fats in your diet.