All Day I Dream About Food

All the best low carb keto recipes for a healthy lifestyle

Peanut Butter and Jam Fat Bombs

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!

Easy and delicious keto fat bombs. Peanut Butter and Jam Cups!

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.

 

Easy low carb peanut butter and jelly cups

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.

 

Healthy sugar-free peanut butter and jam cups

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.

Peanut Butter & Jam Fat Bombs!

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

4.94 from 15 votes
Peanut Butter & Jam Fat Bombs!
Print
Peanut Butter & Jam Cups
Prep Time
5 mins
Cook Time
10 mins
Chill Time
45 mins
Total Time
15 mins
 

 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.

Course: Dessert
Cuisine: Dessert
Servings: 12
Calories: 223 kcal
Ingredients
Instructions
  1. Line a muffin pan with 12 silicone or parchment paper liners. 
  2. 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. 
  3. Stir in 2 to 4 tbsp 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.
  4. 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 tbsp of the powdered sweetener, depending on how sweet you like it (I only use 2 tbsp).
  5. 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.
  6. Refrigerate until firm. Keep refrigerated.  
Nutrition Facts
Peanut Butter & Jam Cups
Amount Per Serving (1 cup)
Calories 223 Calories 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.

 

 

Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Comments

  4. Love your humor, Caroline. And so appreciate your work. You were one of the first Keto blogs I found in June 2016 when I adopted this lifestyle—and I’ve never looked back. I just made your easy peanut butter cups two days ago. Again! They. Are. Fabulous. These look yummy too. Do you think this would work with strawberries? Raspberries are good friends but strawberries are BFFs (in limited consumption, I know). Any changes or tweaks needed, you think?

    Reply

  7. Made these today with Almond butter and strawberries. They are sooo good!!! Thank you so much for finding ways to make a low carb diet so tasty!!

    Reply

  8. Omg! These are so good I can’t believe it. Made them just as you said. Only problem is I’m going to have a hard time staying out of them. Next time I might make them in the mini muffin pan so I can just pop them in my mouth. 🙂 Thank you so much for another great recipe.

    Reply

  9. I really need to try these! I do love PB&J. Just one observation, the nutrition label does not include fats. I’m guessing these are great little fat bombs, though.

    Reply

  10. Could frozen berries be used? Obviously, they would need to be cooked longer, but do you think it would alter how they’d turn out in the end? Thanks!

    Reply

  12. This was so yummy! Have tried many of your recipes. All totally delicious. Only 6 weeks keto, but you make it possible for me to stick with it. 🙂

    Reply

  13. This may be a stupid question but I’m a newbie … do these need to remain cold to hold together? Or could they be picnic food? Thanks!

    Reply

  14. Question; I ten not to like using muffin tray liners, Since the peanut butter and oil usually don’t stick would it work to put the PB directly into a muffin tray and get them out cold that way?

    Reply

      • 5 stars
        I successfully completed two batches liner-free just this afternoon! I rubbed each cup with a little plain coconut oil before I filled them, and I froze them solid before I flipped the whole pan over and dumped them out.

        They do take several tries, don’t be afraid to drop the pan hard, but eventually all of mine popped out clean and in good shape!

        We just started Keto this week and I’m desperately missing sweets, sandwhiches, and struggling to eat enough fats. Definitely think these guys are going to help!

        Reply

  15. Just discovered your webpage/cookbook and I am excited! Made the garlic knots (O.M.G.) and these PB&J cups – but didn’t like the coconut oil text/taste. A little is good – a lot, well, not so much. They were greasy and had a weird texture. So I made them again using cream cheese in place of the coconut oil. Wow – what a great texture and taste.

    I have much to learn – including how and when to use “fat bombs”. Would this still be considered “healthy” using cream cheese instead of the coconut oil? Or maybe I should go 50/50 next time if the coconut oil is necessary for it to be considered healthy.

    Thanks for any advice you can give – I appreciate it!

    PS the PB mixture wasn’t pourable – it was moldable. So for the top layer, I flattened balls of the remaining PB dough and placed it on top. Voila!

    Reply

    • It may be the brand of coconut oil you’re using. If you want the fat without cream cheese, try using some cocoa butter in place of some of the coconut oil. That might help. It’s the solid part of chocolate. Personally, I LOVE the taste of the coconut oil just with the peanut butter but to each his own. Your version sounds good too. It’s certainly still healthy.

      Reply

  17. Sounds good, but what kind of sweetener is that your using. I’m not a sweetener person, so don’t know what that is. Is it like sweet and low? Or the powdered surgery?

    Reply

  19. Thank you so much for this recipe. Even though I do not have a sweet tooth I love peanut butter and this recipe is the perfect fat bomb for me. Delicious!

    Reply

  22. 5 stars
    Thank you for the delicious recipe! I tweaked it just a bit. I didn’t have any gelatin or chia seeds so I used about 1 tsp or so of guar gum. It worked perfectly — thickened the raspberry just enough for a jelly-like consistency. I also did what another poster tried out — I added cream cheese instead of coconut oil. For some reason I can’t do too much coconut oil in my fat bombs. Mixing the two made a cookie dough-like consistency. I just dropped about 2 tbsp (1 for top and 1 for bottom) into silicone muffin liners and patted them down like making cookies. The next time I make them I’ll only do 2/3 cup cream cheese and 1/3 cup coconut oil and hope it makes the mixture a little thinner.

    To top it off, I also added melted chocolate (90% dark with 1 tbsp coconut oil) on top of the raspberry. It all turned out wonderfully tasty!!

    Reply

    • Yes…but what brand is it? Knox? If so, it needs to be treated a little differently. I think you have to sprinkle over some cold water and let it bloom first and then warm it up to activate it. I’d also only use half an envelope of it.

      Reply

  24. 5 stars
    I can’t thank you enough for this post! I’m constantly craving PB&J and this really hit the spot! I like to review recipes and put my own spin on them. So I have noted your blog post and a thanks to you in my review. I will definitely be checking your blog for other recipes and fun stuff and hope you get even more traffic from me blogging about your recipe.

    Reply

    • It will be too soft. Better to do some butter and some cocoa butter to make them more firm.

      Reply

  27. Your recipes NEVER EVER fail me!!!
    I made this with strawberries and chia. Next time i will chill the bottom peanut butter layer.
    I didn’t and the jam sunk to the bottom, but the flavor is amazing.
    I also used the mini muffin pan for a smaller bite 😎😎

    Reply

  28. Hi I don’t have a store that carries the swerve sugar, is there anything I can’t substitute it with?

    Reply

  29. 5 stars
    I made them! LOVE them! I only used the 2Tbl Swerve in the raspberries and 2Tbl in the peanut butter mixture. They are so sweet naturally with the the coconut oil and the peanut butter that I don’t think I even needed that much and next time will try them with 1Tbl per mixture. So crazy because the pre-keto me would’ve definitely jumped directly to the max amount (4Tbl per) of full calorie, insulin stimulating sweetener recommended. Now that I hardly ever eat anything with “added” sweetener any of it very easily overwhelms me. LOL! Thank you for the delicious recipe.

    Reply

  30. Hello! These looks so good! Just a couple questions….can I use liquid or regular stevia instead of the powdered Swerve option? I don’t plan on making a lot of recipes that call for it, so spending that much on sugar just isn’t ideal for me! I also have agave nectar. Would that work?
    And my next question? Grass fed gelatin? Is that the same as the unflavored gelatin on the regular canning aisle??
    Thanks,
    Jenn

    Reply

    • You can use stevia but no, you can’t use agave. it will throw off the liquid content. And no, grassfed gelatin is definitely not the same as the Knox gelatin in the stores. Please click the link in the recipe, it will show you what I am talking about.

      Reply

  31. I love all your recipes so can’t wait to try this! I actually have some sugar free jam bought at my local low carb store.. do you think I just use that instead of my own mixture, or would it not work? I ask because you had said you were experimenting with a few things. I may just have to try it though otherwise I think my jam will go to waste!

    Reply

  32. Could I use Torani sugar free syrup in place of the swerve? If so, how much would you recommend? Thanks for your time and recipe!

    Reply

    • Given that it’s a liquid and Swerve is powdered and adds substance to the peanut butter layer, I don’t think it’s a very good substitution. Sorry.

      Reply

    • 5 stars
      I think it will work as long as you reduce or eliminate the water when cooking down the raspberries. You may also need to up the gelatin to get the right consistency. I say give it a try and let us know how it worked out.Good luck!

      Reply

  33. This looks great. I’m trying to start eating Keto and Low Carb. But I hate coconut! Can you tell me if this comes ou with a coconut flavor? If it does is there another oil I can substitute?.

    Thank you!

    Reply

  36. 4 stars
    These are delicious, however, I find most recipes too sweet so only used 1 T sweetener for entire recipe and it was delightful with the sweet and then the tang of the berries.. Everyone else I know would love the original amount of sweetener 🙂

    Reply

    • I tried that in one batch and it was still too soft and gooey. It squishes out the moment you try to bite into it.

      Reply

  38. 5 stars
    I couldn’t find plain grass fed gelatin so I used plain ole sugar free raspberry gelatin. Since its already sweet I did not add swerve.

    Reply

  39. 5 stars
    I also blended the granuled swerve to make powdered swerve. If you want to be budget friendly and did not want to buy confectioners swerve. I did it in my nutri bullet kept on blending until it turned into powder.

    Reply

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