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.
Katerina @ diethood .com says
OMG! These are AMAZING!! I will definitely be making these very soon!!
Veronica Raaff says
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.
Veronica’ Raaff says
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.
Luisa says
Can xantham gum be used as substitute for gelatin or chia?
Carolyn says
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.
Lyn Isaac says
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 🙂
Ty says
This is a strange question and defeats the purpose of this recipe, but could regular sugar be used instead ?
Carolyn says
I suppose so. Powdered sugar.
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.
Pattie says
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!
Carolyn says
You can try using ghee or butter but they will be softer, even in the fridge.
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.
Crystal says
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!
Kim says
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!
Carolyn says
Seems like it should work.
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.
Kristy says
Can I use Knox gelatin instead of grass fed gelatin?
Carolyn says
The issue with Knox gelatin is that you have to bloom it first. I would do about 1/2 an envelope in 2 tbsp water.
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 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.
Carolyn says
I agree, I go light on the sweetener here too!
Jovana says
Hi I don’t have a store that carries the swerve sugar, is there anything I can’t substitute it with?
Carolyn says
Any powdered erythritol or xylitol will do.
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 ????????
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.
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
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.
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.
Alpha says
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!!
Carolyn says
Sounds delicious to me!
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.