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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.
    4.91 from 22 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.

     

     

     

    90.7K shares

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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. Katerina @ diethood .com says

      March 07, 2019 at 10:45 am

      5 stars
      OMG! These are AMAZING!! I will definitely be making these very soon!!

      Reply
    2. Veronica Raaff says

      January 19, 2019 at 11:24 pm

      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
    3. Veronica’ Raaff says

      January 19, 2019 at 11:21 pm

      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
    4. Luisa says

      January 13, 2019 at 3:44 pm

      Can xantham gum be used as substitute for gelatin or chia?

      Reply
      • Carolyn says

        January 14, 2019 at 9:57 am

        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
    5. Lyn Isaac says

      January 11, 2019 at 1:01 am

      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
    6. Ty says

      December 19, 2018 at 2:52 am

      5 stars
      This is a strange question and defeats the purpose of this recipe, but could regular sugar be used instead ?

      Reply
      • Carolyn says

        December 19, 2018 at 9:46 am

        I suppose so. Powdered sugar.

        Reply
    7. Lala says

      October 05, 2018 at 6:10 pm

      Can I use granular Erythritol instead of the powdered? Will I use the same amount as in the recipe?

      Reply
      • Carolyn says

        October 05, 2018 at 7:00 pm

        Granular will be VERY gritty. I don’t recommend.

        Reply
    8. Pattie says

      September 23, 2018 at 6:27 pm

      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
      • Carolyn says

        September 24, 2018 at 8:06 am

        You can try using ghee or butter but they will be softer, even in the fridge.

        Reply
    9. Wendy says

      September 19, 2018 at 11:29 pm

      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
      • Carolyn says

        September 20, 2018 at 7:40 am

        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
      • Crystal says

        January 06, 2019 at 2:22 pm

        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
    10. Kim says

      August 12, 2018 at 7:12 am

      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
      • Carolyn says

        August 12, 2018 at 8:27 am

        Seems like it should work.

        Reply
    11. Jennifer McKune says

      July 08, 2018 at 8:37 pm

      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
      • Carolyn says

        July 09, 2018 at 11:40 am

        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
        • Kristy says

          January 14, 2020 at 4:55 am

          Can I use Knox gelatin instead of grass fed gelatin?

          Reply
          • Carolyn says

            January 14, 2020 at 9:36 am

            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.

            Reply
    12. Shannon says

      July 06, 2018 at 3:36 pm

      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
      • Carolyn says

        July 06, 2018 at 6:01 pm

        I agree, I go light on the sweetener here too!

        Reply
    13. Jovana says

      June 10, 2018 at 1:13 pm

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

      Reply
      • Carolyn says

        June 10, 2018 at 9:20 pm

        Any powdered erythritol or xylitol will do.

        Reply
    14. DANA MIRANDA says

      June 01, 2018 at 12:28 am

      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
    15. Diana Brantley says

      May 03, 2018 at 7:00 pm

      5 stars
      Can I sub butter for the coconut oil? I am allergic to coconut.

      Reply
      • Carolyn says

        May 03, 2018 at 7:44 pm

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

        Reply
    16. Pamea says

      April 03, 2018 at 6:25 pm

      What brand of gelatin do you recommend ? Can you give me some option
      thank you

      Reply
      • Carolyn says

        April 03, 2018 at 7:50 pm

        This is the one I usually use… https://amzn.to/2GRlWL2

        Reply
    17. Karen says

      April 03, 2018 at 7:20 am

      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
    18. Carol J says

      February 09, 2018 at 10:20 am

      a gelatin question..I have unflavored gelatin,not grass fed, can this be used?

      Reply
      • Carolyn says

        February 09, 2018 at 3:26 pm

        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
    19. Alpha says

      February 08, 2018 at 1:42 am

      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
      • Carolyn says

        February 08, 2018 at 8:50 am

        Sounds delicious to me!

        Reply
    20. Dawn says

      February 05, 2018 at 2:56 pm

      Can I uses MCT oil instead of coconut oil?

      Reply
      • Carolyn says

        February 05, 2018 at 3:55 pm

        I don’t think so. It needs to be an oil that is firm and solid when refrigerated.

        Reply
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