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Low carb peanut butter and jam? Heck yeah! These tasty peanut butter fat bombs are full of healthy keto fats and taste like your favourite childhood sandwich. So easy to make too!
These peanut butter and jam fat bombs are an ideal keto snack. Dairy-free, creamy, and delicious and so easy to make. I have other delicious fat bomb recipes too, like my Keto Brownie Fat Bombs, and my keto Chocolate Macadamia Tartlets. So many delicious choices for keto snacking!
Like many people in North America, I have had a long standing love affair with peanut butter and jam. Notice I don’t say jelly. I am not a jelly person, I am jam all the way. I be jammin’, my friends.
Give me the flesh and the seeds of the fruit, mash it all in there and mix it all together. Don’t you dare strain it and make it all clear and lacking in any real substance.
Sorry, I digress. Apparently I feel very strongly on the jam vs. jelly issue. But yes, I have always loved the sweet salty combo of peanut butter and jam together and the very taste brings back strong childhood memories. But PB & J sandwiches are a thing of the past for me. What’s a low carb girl to do?
Well ‘d’uh! You make your own keto-friendly version, of course.
How To Make Peanut Butter Fat Bombs
I long ago realized how good coconut oil and peanut butter tasted when mixed together, and that’s what the shells of these tasty keto treats are made from. I don’t find I even need to sweeten it much…a few tablespoons of powdered Swerve are enough for me. Bonus that they are totally dairy-free as well and may appeal to many of you with dairy intolerances.
The filling was a bit harder to nail down. On the first go round, I tried a chia raspberry jam but it wasn’t sturdy enough. You bit into it and the jam filling splooshed out everywhere. So then I went with a little grassfed gelatin…not too much or the center becomes too gummy. It worked beautifully and had a very jam-like consistency once the cups were chilled and set.
If you have any experience at all with a ketogenic diet, then I think you know where I am going with this. Fat Bombs. Yep, keto peanut butter and jam fat bombs. I hate the term “fat bomb”, have I ever told you that? It just sounds repulsive and it’s hard for the rest of the world to understand what we Ketonians are doing.
It’s off-putting…descriptive certainly, but off-putting. I don’t know who made it up (Dana Carpender, maybe?) and I get it. We need to up our fats sometimes and we need a tasty way to do it. But I much prefer to call them “cups” or something that sounds a wee bit more enticing, even to the non-keto population.
Plus you catch more flies with the proverbial honey, right? I like the idea that I am putting tasty treats out there that might be enticing to the general population, encouraging them to click over to this low carb blog and see that we too enjoy delicious foods.
As I said frequently on my book tour for The Everyday Ketogenic Kitchen, it’s all part of my evil plan. I probably shouldn’t be telling you my evil plan, as I am giving myself away for the evil mastermind that I am. Nonetheless, here it is.
Make these low carb, high fat recipes SO good that the rest of the world can’t resist. Because once they taste it, once they see how good and non-restrictive a keto diet actually is, they might just open their minds. And that’s when they realize that they can do this. They can make this leap, and enjoy wonderful food while also reaping the health benefits.
Bam. Done. Welcome to the dark side. Where we have peanut butter and jam.
More delicious keto fat bomb recipes!
Raspberry Coconut Bark Fat Bombs
Better than Mounds Chocolate Coconut Cups
Strawberry Cheesecake Fat Bombs
White Chocolate Butter Pecan Fat Bombs
Peanut Butter & Jam Cups
Low carb peanut butter and jam? Heck yeah! These tasty peanut butter cups are full of healthy keto fats and taste like biting into your favourite sandwich.
4.52 from 45 votes
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Course: Dessert
Cuisine: Dessert
Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Chill Time: 45 minutes minutes
Total Time: 15 minutes minutes
Servings: 12
Calories: 223kcal
Ingredients
- ¾ cup raspberries
- ¼ cup water
- 6 to 8 tablespoon powdered Swerve Sweetener divided
- 1 teaspoon grassfed gelatin
- ¾ cup creamy peanut butter
- ¾ cup coconut oil
Instructions
Line a muffin pan with 12 silicone or parchment paper liners.
In a medium saucepan over medium heat, combine the raspberries and water. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork.
Stir in 2 to 4 tablespoon of the powdered sweetener, depending on how sweet you like it. Whisk in the grassfed gelatin and let cool while preparing the peanut butter mixture.
In a microwave safe bowl, combine the peanut butter and coconut oil. Cook on high for 30 to 60 seconds, until melted. Whisk in 2 to 4 tablespoon of the powdered sweetener, depending on how sweet you like it (I only use 2 tbsp).
Divide half of the peanut butter mixture among the 12 cups and set in the freezer to firm up, about 15 minutes. Divide the raspberry mixture among the cups and top with the remaining peanut butter mixture.
Refrigerate until firm. Keep refrigerated.
Nutrition Facts
Peanut Butter & Jam Cups
Amount Per Serving (1 cup)
Calories 223Calories from Fat 196
% Daily Value*
Fat 21.77g33%
Carbohydrates 4.52g2%
Fiber 1.31g5%
Protein 3.84g8%
* Percent Daily Values are based on a 2000 calorie diet.
