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
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.
Sara Cunha says
I made the recipe and when I finished it will make it again to have always in the freezer. I absolutely love it! thank you so much! I already made some recipes from your site: chocolate cake, Brownies, chocolate frosting, peanut butter frosting, this peanut butter and jam cups. I love your recipes! Thank you Carolyn!
Wendy Hayden says
can I use strawberry don’t like raspberry
Carolyn says
Sure!
Lady says
Can I use blueberries instead of raspberries? – have a slight allergy
Carolyn says
Sure!
Helen says
So delicious! I used frozen strawberries because they are in my freezer. We are one just now straight from the freezer – magic! Thank you so much
Bonnie says
Oh my goodness these are so good used a blender to mix the pb made them vegan with agar for the vegan keto pop sugar diet thanks!
Liz Berg says
Perfect afternoon snack when I’m craving something sweet. Absolutely irresistible!!!
Rita Tomsits says
I made these for the first time. They didn’t get firm. The oil just sat on top. So, I read thru the comments & realized I used MCT oil instead of coconut oil. Duh! I’ll try again with the correct oil. I’m excited to try these as I love the Slim Fast ones, but they don’t love me. I’ll also read the gelatin box more carefully as it was Kroger brand as was the peanut butter.
Carolyn says
Good to know!
April says
I agree….jam all the way.
Can I use strawberries in place of the raspberries in the same amount?
Carolyn says
Absolutely!
Nicole says
These are amazing! I will never crave a pbj again. These are a hit with my non-low carb son too. He snatched one from my hand and inhaled it! Lol
Joy B. says
Thank you so much for this recipe! It helps my husband fight off his nightly craving for a Pb&J sandwich. My store didn’t have any peanut butter without sugar except for the natural kind that you have to mix together, would that kind work?
Carolyn says
it may be a bit more goopy so keep them in the fridge!
Renee says
I first found this recipe on Pinterest and couldn’t wait to try it. For my personal taste, there was a bit much oil so I reduced it by 2 tablespoons and that was perfect for me. Once being diagnosed with diabetes, I thought PB & J’s were a thing of the past but thanks to this gem, I got a little taste of childhood again.
Laura says
Can you just use regular gelatin in place of grass fed?
Jennifer says
BEST SNACK EVER!!!! I make these at least once or twice a month!! We love them!!!
Becky Hardin says
These are calling my name! They look and sound so delicious
Rachael Yerkes says
These are so good!