Low carb peanut butter and jam? Heck yeah! These tasty peanut butter fat bombs are full of healthy keto fats and taste like biting into your favourite sandwich.
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? You make your own keto-friendly version, of course.
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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.
Check out these other 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
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.
- 3/4 cup raspberries
- 1/4 cup water
- 6 to 8 tbsp powdered Swerve Sweetener divided
- 1 tsp grassfed gelatin
- 3/4 cup creamy peanut butter
- 3/4 cup coconut oil
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Line a muffin pan with 12 silicone or parchment paper liners.
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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.
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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.
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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).
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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.
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Refrigerate until firm. Keep refrigerated.
Belenda says
They sound amazing! I think I’ll take it one step further and dip in chocolate.
Jkim says
This is one of your more delightful posts. And the recipe sounds wonderful, too!
Carolyn says
Thank you!
Maryam says
These sound delicious! Any substitute for the gelatin for someone who is vegetarian?
Carolyn says
You could try the chia. It makes it a bit goopy and it squishes out when you bite into them but it’s still tasty.
Chad Mercer says
How would you go about using chia? Do you have another recipe that explains how to use it?
Carolyn says
Search my blog for Chia Jam and you will find it. It works quite well but is a little more gushy.
Claira says
Chia seeds absorb moisture and they can work as a gelatin.
Claira says
They can act like a gelatin because they bind.
Tamera Alexander says
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 lifestyleâand Iâve 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?
Carolyn says
Yep, strawberries should be fine.
Karen says
Duuuuuude. Scrumptious. (I am on team JAM, also. Jelly is just gross!)
Christine says
Can butter be used instead of coconut oil?
Carolyn says
They will be softer but as long as you keep them in the fridge, they might be okay.
Christine says
Thank you!
AmyLynn says
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!!
Barbara says
Omg! These are so good I canât believe it. Made them just as you said. Only problem is Iâm 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. đ Thank you so much for another great recipe.
Roxana Lopez says
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.
Carolyn says
Yes it does. It says 21g of fat. Read where it says “Total Fat”
Jenny says
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!
Carolyn says
Frozen work just fine.
Vicki K says
My market had nice blackberries so I used those. They came out great!
Wendy says
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. đ
Tracie says
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!
Carolyn says
They need to stay refrigerated.
Rachel Moore says
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?
Carolyn says
They need to be popped out so I am doubtful.
Laurel says
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, donât 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 Iâm desperately missing sweets, sandwhiches, and struggling to eat enough fats. Definitely think these guys are going to help!
Gail Shendelman says
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!
Carolyn says
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.
Janie says
Can I just put grape jam in them? Can wait to try them.
Carolyn says
Grape jam isn’t low carb but do as you wish.
Elodia says
Sounds good, but what kind of sweetener is that your using. Iâm not a sweetener person, so donât know what that is. Is it like sweet and low? Or the powdered surgery?
Carolyn says
No, it’s powdered Swerve, an erythritol based sweetener. All natural and MUCH healthier than Sweet & Low.
Maddy says
Yum! Do you use normal peanut butter or one without sugar and salt like a 100% peanut one? Thanks?
Carolyn says
I use Justin’s, which has salt but no sugar.
Jill says
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!
Wally says
What about the sugar in the raspberries? Is it bad to pair it with the fat?
Carolyn says
The small amount of sugar from the berries is not an issue.
Dawn says
Can I uses MCT oil instead of coconut oil?
Carolyn says
I don’t think so. It needs to be an oil that is firm and solid when refrigerated.
Alpha says
Thank you for the delicious recipe! I tweaked it just a bit. I didnât have any gelatin or chia seeds so I used about 1 tsp or so of guar gum. It worked perfectly â thickened the raspberry just enough for a jelly-like consistency. I also did what another poster tried out â I added cream cheese instead of coconut oil. For some reason I canât 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 Iâll 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!!
Carolyn says
Sounds delicious to me!
Carol J says
a gelatin question..I have unflavored gelatin,not grass fed, can this be used?
Carolyn says
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.
Karen says
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.
Pamea says
What brand of gelatin do you recommend ? Can you give me some option
thank you
Carolyn says
This is the one I usually use… https://amzn.to/2GRlWL2
Diana Brantley says
Can I sub butter for the coconut oil? I am allergic to coconut.
Carolyn says
It will be too soft. Better to do some butter and some cocoa butter to make them more firm.
DANA MIRANDA says
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 đđ
Jovana says
Hi I donât have a store that carries the swerve sugar, is there anything I canât substitute it with?
Carolyn says
Any powdered erythritol or xylitol will do.
Shannon says
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 donât think I even needed that much and next time will try them with 1Tbl per mixture. So crazy because the pre-keto me wouldâve definitely jumped directly to the max amount (4Tbl per) of full calorie, insulin stimulating sweetener recommended. Now that I hardly ever eat anything with âaddedâ sweetener any of it very easily overwhelms me. LOL! Thank you for the delicious recipe.
Carolyn says
I agree, I go light on the sweetener here too!
Jennifer McKune says
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
Carolyn says
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.
Kim says
I love all your recipes so canât 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!
Carolyn says
Seems like it should work.
Wendy says
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!
Carolyn says
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.
Pattie says
This looks great. Iâm 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!
Carolyn says
You can try using ghee or butter but they will be softer, even in the fridge.
Lala says
Can I use granular Erythritol instead of the powdered? Will I use the same amount as in the recipe?
Carolyn says
Granular will be VERY gritty. I don’t recommend.