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
- 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
- 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.
What about the sugar in the raspberries? Is it bad to pair it with the fat?
The small amount of sugar from the berries is not an issue.
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!
Yum! Do you use normal peanut butter or one without sugar and salt like a 100% peanut one? Thanks?
I use Justin’s, which has salt but no sugar.
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?
No, it’s powdered Swerve, an erythritol based sweetener. All natural and MUCH healthier than Sweet & Low.
Can I just put grape jam in them? Can wait to try them.
Grape jam isn’t low carb but do as you wish.
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!
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.
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?
They need to be popped out so I am doubtful.
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!
Theresa Hunt says
Can we use sugar free already made store bought jam for this recipe TIA
I can’t see why not!
Yes tin mini muffin trayscwork fine for me since the coconut oil is slippery or you can spray the tin mini muffin pan first.
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!
They need to stay refrigerated.
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. 🙂
Vicki K says
My market had nice blackberries so I used those. They came out great!
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!
Frozen work just fine.
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.
Yes it does. It says 21g of fat. Read where it says “Total Fat”
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.
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!!
Can butter be used instead of coconut oil?
They will be softer but as long as you keep them in the fridge, they might be okay.
Duuuuuude. Scrumptious. (I am on team JAM, also. Jelly is just gross!)
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 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?
Yep, strawberries should be fine.
These sound delicious! Any substitute for the gelatin for someone who is vegetarian?
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?
Search my blog for Chia Jam and you will find it. It works quite well but is a little more gushy.
Chia seeds absorb moisture and they can work as a gelatin.
They can act like a gelatin because they bind.
Mark Smith says
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?
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.
This is one of your more delightful posts. And the recipe sounds wonderful, too!
They sound amazing! I think I’ll take it one step further and dip in chocolate.