How Many Calories Are In Sugar
Lets talk about calories in these sugar-free peanut butter cookies. In our recipe, they are 106 calories per keto cookie.
The calories come from the natural peanut butter and the one egg that makes up the batter.
If you want to lower the calorie count, then you could make smaller cookies. But on average you get 15 cookies per batch.
A Note About Keto Sweeteners
There are many types of low-carb sweeteners that you can choose to use in your keto cookie recipes.
My go-to sweetener brand is Swerve granulated sweetener. I like that it is a one-to-one swap for sugar. It also comes in a brown sugar version which would be delicious in this type of recipe.
If you choose another type of sweetener like Pyure or Allulose check the back of the bag to learn how to substitute it for sugar in a recipe. With a sweetener like Pyure, which is twice as sweet as sugar, youll want to use less. With a sweetener like allulose, which is 70% as sweet as sugar, youll want to use more than the amount I call for in this recipe.
And to make things even more complicated, many keto dieters find that their sensitivity to sweetness changes the longer they follow a keto eating plan. So, if youre not sure, heres what I recommend: Mix the peanut butter and the sweetener together first. Give it a taste and see if you want to add more sweetener. Then, continue with the rest of the recipe.
What Peanut Butter Should I Use
When youre on the keto diet, you have to check the nutrition label for hidden sugars. Store-bought peanut butter almost always contains sugar cane or molasses. There simply is no need for it!
There used to be no peanut butters on the grocery store shelves that didnt contain some form of added sugar until now. My favorite 100% peanut butter brand is Crazy Richards.
Other natural peanut butter brands will do the trick, but they contain other ingredients like salt or palm oil. These are okay to have on the keto diet, but I prefer to just stick with the one ingredient peanut butters for best results. Crazy Richards does need to be stirred before using in the recipe.
The natural oils from the peanuts provides enough moisture to keep the cookies from being too dry. You could also make your own peanut butter by grinding up plain, roasted peanuts in a food processor. It does take a while to get creamy so be patient making your own.
If you cant find Crazy Richards or dont want to make your own, any natural peanut butter with no hidden sugars will work for this recipe. Other brands I recommend are Justins, Smuckers Natural, and Santa Cruz Organic. You can find these at most grocery stores or shop Amazon.
Also Check: Free Keto Plan For Beginners
Amazing Peanut Butter Benefits: How To Make Peanut Butter And Yummy Recipes
Admit it theres nothing that a spoonful of peanut butter cannot fix. Theres just something about the way it sticks to the roof of the mouth and melts. Slathered on a piece of freshly toasted bread or combined with jelly for a perfectly good sandwich, a giant scoop of peanut butter is all you need to satisfy a sweet craving. But then you grow up, and start analyzing everything you eat and worry about your health. You tend to ditch this old time favourite, because how could something this scrumptious actually be healthy! Heres why youre wrong
Peanut Butter Benefits
1. Weight LossWith 180 to 210 calories per serving, calling peanut butter a diet food may seem counter-intuitive. But truth be told, eating peanut butter actually suppresses hunger which leads to weight loss. It has the enviable combination of fiber and protein that keeps you feeling full for longer, so you end up eating less overall. And since theres nothing more indulgent than licking peanut butter off a spoon, once you do you try to stay on track after.
2. Heart HealthyPeanut butter contains a substance called p-coumaric acid which helps in offsetting the damage done to cells associated with cardiovascular diseases. Also, peanut butter contains more unsaturated fat than saturated fat making it a fat friendly food which lowers the risk of cardiovascular and coronary heart disease.
Heres What My Teammate Jen Said About These Keto Peanut Butter Cookies:
These taste like a traditional peanut butter cookie to me, but better. They are super simple to make and I love that it takes only 3 simple ingredients. I personally reduce the monk fruit amount to 1/3 cup as I dont like sweeter cookies. These are so good that my non-keto family has them gone the first day!
About the writer:
Lina has a Bachelor’s Degree from Northern Arizona University with 11 years of blogging and photography experience having work featured in Today.com, Martha Stewart, Country Living, Fox News, Buzzfeed, and HGTV.
Don’t Miss: Can I Eat Strawberries On Keto
Peanut Butter Cookie Ingredients
You’ll only need 3 simple ingredients for these delicious peanut butter cookies!
- Peanut butter – natural unsalted peanut butter that has no added sugars. Make sure you check the nutritional information carefully because lots of store-bought peanut butters have added sugar.
- Erythritol – to help add sweetness to the cookies we’ll use Erythritol. Feel free to substitute with any of your preferred sugar-free sweeteners.
- Egg – one large preferably free range egg at room temperature to help bind everything together.
How To Make Low Carb Peanut Butter Cookies Soft
To ensure you get soft low carb peanut butter cookies you dont want to overcook them, which is very easy to do.
Once the edges start to brown remove them from the oven. If you eat them a few minutes after they are removed from the oven they will be nice and soft for you.
Cooking these keto cookies at a lower temperature can keep them soft. I cooked mine at 350 degrees, but you can lower the temperature to 325 degrees if you want extra soft keto cookies.
Read Also: Keto Strong Customer Service Number
Choosing The Right Peanut Butter
Youll want to select a low in sugar peanut butter the fewer the ingredients, the better! Natural peanut butter typically contains around 2-4 net carbs per tablespoon.
Brands like Crazy Richards All Natural & Perfect Keto Nut Butter are two Im comfortable recommending. You can get Crazy Richards on Amazon & if you go with the Perfect Keto use the WTYM15 discount code for 15% off!
The Best Keto Peanut Butter To Buy
You may be wondering what brand of peanut butter is the best one to buy on the keto diet. Here are some tips.
Most major brands of peanut butter like Jif and Skippy contain added sugars and hydrogenated oils. This isnt necessarily bad but it will increase the carb count of this recipe.
However, there are several high-quality peanut butters available on the market that are perfect for a healthy, keto lifestyle. When youre shopping in the grocery store for keto ingredients, your best bet is to look for a natural peanut butter the kind with oil on top that you have to stir at first. When you read the label, the ingredients should be only peanuts and salt. Make sure it does not contain any added sugars, palm oils and other hydrogenated oils.
Nutrition: A typical serving of sugar-free peanut butter is two tablespoons, and contains about 200 calories. It has 17 grams of fat, 7 grams of carbs, 4 grams of net carbs, 3 grams of fiber and 8 grams of protein.
You May Like: What Is The Best Keto App
Can I Omit The Eggs In This Recipe
Unfortunately, you really cant just get rid of the egg in this keto peanut butter cookie recipe, the egg is what helps to hold the cookie together.
If you are a vegan and cant eat eggs, the most common way to substitute eggs are to use chia eggs or flax eggs.
However, I personally havent tried it, but if you do then let us know in the comments how it comes out.
Is Almond Butter Keto Friendly
Yes, almond butter is a great option for anyone on a Keto Diet. It is low in carbs and high in fibre. In fact, almond butter contains more minerals, vitamins and fibre than peanut butter.
Since almond butter is high in fat, it can be used to replace other fats such as butter or oil in many keto baking recipes. It also has a lovely naturally sweet flavour.
Also Check: Should I Workout The First Week Of Keto
What If You Dough Is Too Runny
This is probably because of the nut butter you used. Make sure you mix the peanut butter well before using it. Sometimes the oils separate and need to be mixed. You can also put the nut butter in the fridge to cool it down a bit and make it more easy to handle. If you hands tend to be hot, like mine, you might want to do this before you start. Also, the powdered sweetener will help make this dough less runny. Make sure you use powdered keto sugar as stated above.
Is Jif Peanut Butter Low In Carbs
Many people like to use Jif peanut butter since this is a brand they grew up knowing and using.
And, while not all Jif peanut butters are the same when it comes to sugar content, Jif does have a natural peanut butter option that some people do tend to use on keto.
While Jif Natural Creamy Peanut Butter Spread contains 90% peanuts and has just 8 grams of carbs and 3 grams of fiber per serving, it also does have some added sugars and molasses which are all ingredients you should avoid if youre doing keto.
Also, Ive tried these keto cookies made with peanut butter on many occasions and with a few different sweeteners. I have used swerve granulated sweetener, as well as monk fruit sweetener, confections swerve and swerve brown sugar replacement. I enjoy these cookies with swerve brown sugar replacement the most.
Read Also: How Many Calories Can You Eat On Keto
What Peanut Butter Can You Have On Keto
You can have all natural peanut butter on a low carb diet, but you want to check the label first since some brands contain a lot of sugar.
Typically, you can find a brand with a moderate amount of protein and relatively high fiber to help balance out the carbs.
We really like American Dreams Just Plain Nutty Peanut Butter because its so creamy and lower carb than your typical brands! You can get 10% off using the code KIMANDKALEE.
Why Youll Love Them
Ive made a lot of cookie recipes. This one is by far one of my favorites because its so simple. These keto peanut butter cookies are all around great!
The recipe is also versatile because you can dress up the cookies by adding in chopped nuts or baking chips. And dipping them in chocolate brings them to a whole new level!
You can also make these with other nut or seed butters. For those with peanut or nut allergies, try making them with sunflower seed butter or tahini. Almond or hazelnut butter works great too!
If you want to try a recipe made with a keto-friendly flour, check out my peanut butter almond flour cookies.
Recommended Reading: Keto Chicken Wings Air Fryer
How To Make Keto Almond Butter Cookies
1) Put all ingredients in a bowl. Blend using an electric blender or simply stir together with a fork. If you’re adding chocolate chips, fold them in last with a spatula.
2) Scoop out dough portions with a spoon or cookie scoop. Roll into a ball and place on a prepared baking sheet lined with parchment paper or a silpat. Each of my balls weighed 30 grams.
3) Press into a fat disc shape using a fork, making a crisscross pattern on each cookie top. Option to sprinkle with sea salt.
4) Bake for 10-12 minutes. Remove from the oven and let cool fully before touching.
IMPORTANT: As most Keto Cookies, these cookies are super fragile when fresh out of the oven. They firm up as they cool down. Be patient!
More Peanut Butter Recipes:
Chocolate peanut butter ice cream- This chocolate peanut butter ice cream recipe is made with 4 simple ingredients, made without an ice cream machine, takes 10 minutes to prep, and is extremely creamy.
Almond flour peanut butter cookies- These almond flour peanut butter cookies are chewy and soft, crispy on the edges, made with creamy peanut butter, and filled with chocolate chips!
Healthy peanut butter cups- These healthy peanut butter cups are made with only 5 ingredients, taste like Reese’s peanut butter cups, and are gluten-free, dairy-free, vegan, keto, and low on sugar.
If you tried this recipe, dont forget to leave a rating and a comment below. We love hearing from you.
Don’t Miss: Carrie Underwood Optimal Max Keto
Is Peanut Butter Keto
Natural peanut butter is normally made of just peanuts, or peanuts and salt. Despite what some people say, naturally made peanut butter does fit in a keto diet. Peanuts are technically legumes and not nuts, meaning they are grown underground and are higher in omegas 6s. This is normally why keto dieters avoid them. High levels of omega 6s in the body can cause excess inflammation. However a little bit of peanut butter from time to time is 100% okay on keto.
Peanut butter is a great source of fat and protein, all while being low in carbs if you choose a sugar free variety. The most important part is that you buy straight peanut butter and not any added sugars or oils in it. A good rule of thumb is if a peanut butter says no stir, its not keto. To make a peanut butter no stir you need to add: bad oils like palm or vegetable oils, refined white sugar, and extra emulsifiers. These are bad carbs and ingredients that will cause inflammation and more harm than good.
How Many Carbs Are In Peanut Butter Cookies
This recipe makes 12-15 cookies .
Per Serving, 1 cookie: Calories 132, 11 grams of fat, 6 grams of protein, 3 net carbs.
These keto peanut butter cookies have a total of 4 carbs and 1 fiber , which makes these the perfect keto treat for anytime of day. The number of carbs will be very dependent on what peanut butter you choose though, so shop wisely.
Recommended Reading: Can You Eat Fruit On Keto
Can I Add Flour To This Recipe
So obviously we all know that white and wheat flour is out of the question when on Keto or a low carb diet. That being said, almond flour and coconut flour tends to work well as a flour replacement.
That said, in this keto peanut butter cookie recipe, there really is NO need to add any flour. This is a perfect flourless keto cookie recipe.
The peanut butter mixed with the egg and sweetener holds together just fine, and the taste is great. Why add more carbs, or calories if you dont need to?
Why Youll Love This Recipe
- Just 3 ingredients. Peanut butter, eggs, and a sweetener is all youll need.
- No flour needed. Unlike traditional cookies, there is no flour or grains in them, but youd never tell.
- Ready in 10 minutes. The entire baking time is just 10 minutes, which means these are the kind of cookies you can make instantly.
What we love about this recipe is just how much they taste like real deal cookies! Can we praise the texture? Crisp edges and soft and chewy in the middle, this will satisfy all the cravings!!
You May Like: Lifestyle Keto Pills Customer Reviews
How To Make 3 Ingredient Peanut Butter Cookies
If you don’t know what erythritol is, it’s a calorie free – and thus carb free – sweetener. The brand of erythritol I like to use is Swerve – or Sukrin -because it dissolves better than the other brands out there.
For today’s peanut butter cookie recipe I’ll be using granulated Swerve, but they also have a confectioners erythritol that is amazing for fat bombs. I actually used the confectioners erythritolin my Chocolate Fat Bomb Recipe, and it was a game changer!
These 3 ingredient peanut butter cookies aren’t just great for keto though, they taste great too! These cookies turn out unbelievably soft and chewy, they’re perfectly sweetened, and they’re jam packed with peanut butter flavor.
How To Make Keto Peanut Butter Cookies
If youve been looking for a super easy recipe to make peanut butter cookies keto, try making this peanut butter cookies recipe. They are some of these easiest cookies youll ever make, with such a short total time youll be eating cookies in minutes. Keto peanut butter cookies have a prep time of 5 minutes, cook time of 15 minutes, and a total time of only 20 minutes. That means its only 20 minutes before you can demolish some delicious goodies!
Also Check: Are Nuts Allowed On Keto
Tips For Making The Best Keto Peanut Butter Cookies:
- What peanut butter should I use? Youll want to pick a natural peanut butter with the least amount of added sugar to keep the carb count low. I used Crazy Richards 100% peanut butter as it contains no added sugar and its affordable too! Yippee!
- In moderation, a little natural peanut butter should be an okay snack, however, some people like to avoid it all together. Natural almond butter can be utilized here instead if youd prefer!
- Lets talk about keto sweeteners! The key to keeping these peanut butter cookies low carb is to use a keto-friendly sweetener. We love using monk fruit such as Lakanto in keto peanut butter cookies as the texture and taste are both fantastic tasting . I have also used granular Swerve to make them with success. In our testing kitchen, we tried using Swerve brown sugar, and they did not turn out as sweet as desired for one team member.
- Chocolate would be a yummy addition to these cookies! You could press in a little chunk of no-sugar-added chocolate after baking to the tops and I bet that would be over the top delicious.