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    Home » Dairy Free Keto » Peanut Butter and Jam Fat Bombs

    Published: Nov 1, 2017 · Modified: Mar 10, 2021 by Carolyn

    Peanut Butter and Jam Fat Bombs

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    90.7K shares
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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!

    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

    Peanut Butter & Jam 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.
    4.50 from 44 votes
    Print Pin Rate
    Course: Dessert
    Cuisine: Dessert
    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Chill Time: 45 minutes
    Total Time: 15 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 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.

     

     

     

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    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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      Recipe Rating




    1. Wally says

      January 31, 2018 at 4:56 pm

      What about the sugar in the raspberries? Is it bad to pair it with the fat?

      Reply
      • Carolyn says

        February 01, 2018 at 8:07 am

        The small amount of sugar from the berries is not an issue.

        Reply
    2. Jill says

      January 14, 2018 at 9:28 am

      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
    3. Maddy says

      January 14, 2018 at 6:55 am

      Yum! Do you use normal peanut butter or one without sugar and salt like a 100% peanut one? Thanks?

      Reply
      • Carolyn says

        January 14, 2018 at 9:42 am

        I use Justin’s, which has salt but no sugar.

        Reply
    4. Elodia says

      January 14, 2018 at 2:10 am

      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
      • Carolyn says

        January 14, 2018 at 9:42 am

        No, it’s powdered Swerve, an erythritol based sweetener. All natural and MUCH healthier than Sweet & Low.

        Reply
    5. Janie says

      January 05, 2018 at 8:43 pm

      Can I just put grape jam in them? Can wait to try them.

      Reply
      • Carolyn says

        January 06, 2018 at 10:16 am

        Grape jam isn’t low carb but do as you wish.

        Reply
    6. Gail Shendelman says

      January 05, 2018 at 5:13 pm

      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
      • Carolyn says

        January 05, 2018 at 6:43 pm

        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
    7. Rachel Moore says

      January 03, 2018 at 12:17 pm

      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
      • Carolyn says

        January 03, 2018 at 4:38 pm

        They need to be popped out so I am doubtful.

        Reply
        • Laurel says

          February 21, 2018 at 3:46 pm

          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
      • Theresa Hunt says

        June 19, 2019 at 11:01 am

        Can we use sugar free already made store bought jam for this recipe TIA

        Reply
        • Carolyn says

          June 19, 2019 at 1:20 pm

          I can’t see why not!

          Reply
      • Cher says

        March 25, 2020 at 12:35 pm

        Yes tin mini muffin trayscwork fine for me since the coconut oil is slippery or you can spray the tin mini muffin pan first.

        Reply
    8. Tracie says

      December 23, 2017 at 4:17 pm

      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
      • Carolyn says

        December 24, 2017 at 9:05 am

        They need to stay refrigerated.

        Reply
    9. Wendy says

      December 02, 2017 at 9:37 pm

      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
    10. Vicki K says

      November 13, 2017 at 10:11 am

      My market had nice blackberries so I used those. They came out great!

      Reply
    11. Jenny says

      November 07, 2017 at 1:14 pm

      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
      • Carolyn says

        November 07, 2017 at 6:27 pm

        Frozen work just fine.

        Reply
    12. Roxana Lopez says

      November 05, 2017 at 1:32 pm

      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
      • Carolyn says

        November 05, 2017 at 4:43 pm

        Yes it does. It says 21g of fat. Read where it says “Total Fat”

        Reply
    13. Barbara says

      November 05, 2017 at 1:09 pm

      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
    14. AmyLynn says

      November 03, 2017 at 10:05 pm

      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
    15. Christine says

      November 01, 2017 at 7:57 pm

      Can butter be used instead of coconut oil?

      Reply
      • Carolyn says

        November 01, 2017 at 8:35 pm

        They will be softer but as long as you keep them in the fridge, they might be okay.

        Reply
        • Christine says

          November 03, 2017 at 9:50 am

          Thank you!

          Reply
    16. Karen says

      November 01, 2017 at 11:36 am

      Duuuuuude. Scrumptious. (I am on team JAM, also. Jelly is just gross!)

      Reply
    17. Tamera Alexander says

      November 01, 2017 at 8:12 am

      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
      • Carolyn says

        November 01, 2017 at 9:02 am

        Yep, strawberries should be fine.

        Reply
    18. Maryam says

      November 01, 2017 at 7:56 am

      These sound delicious! Any substitute for the gelatin for someone who is vegetarian?

      Reply
      • Carolyn says

        November 01, 2017 at 9:02 am

        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.

        Reply
        • Chad Mercer says

          November 01, 2017 at 10:27 pm

          How would you go about using chia? Do you have another recipe that explains how to use it?

          Reply
          • Carolyn says

            November 02, 2017 at 8:25 am

            Search my blog for Chia Jam and you will find it. It works quite well but is a little more gushy.

            Reply
          • Claira says

            January 18, 2018 at 6:07 am

            5 stars
            Chia seeds absorb moisture and they can work as a gelatin.

            Reply
            • Claira says

              January 18, 2018 at 6:09 am

              They can act like a gelatin because they bind.

        • Mark Smith says

          February 17, 2019 at 5:40 pm

          Just started Keto and loved the sound of this recipe but when I made them they are very runny and won’t set. Is it really 3/4 cup of coconut oil?

          Reply
          • Carolyn says

            February 17, 2019 at 7:33 pm

            It really is and I’ve made it several times. What kind of PB are you using? It might be that, if it’s super oily… if you have cocoa butter, which is totally solid at room temp, you could re-melt and add some to firm it up.

            Reply
    19. Jkim says

      November 01, 2017 at 7:20 am

      This is one of your more delightful posts. And the recipe sounds wonderful, too!

      Reply
      • Carolyn says

        November 01, 2017 at 7:29 am

        Thank you!

        Reply
    20. Belenda says

      November 01, 2017 at 6:30 am

      They sound amazing! I think I’ll take it one step further and dip in chocolate.

      Reply
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