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
- 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
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 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.
- 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).
- 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
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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I agree….jam all the way.
Can I use strawberries in place of the raspberries in the same amount?
Absolutely!
These are amazing! I will never crave a pbj again. These are a hit with my non-low carb son too. He snatched one from my hand and inhaled it! Lol
Thank you so much for this recipe! It helps my husband fight off his nightly craving for a Pb&J sandwich. My store didn’t have any peanut butter without sugar except for the natural kind that you have to mix together, would that kind work?
it may be a bit more goopy so keep them in the fridge!
I first found this recipe on Pinterest and couldn’t wait to try it. For my personal taste, there was a bit much oil so I reduced it by 2 tablespoons and that was perfect for me. Once being diagnosed with diabetes, I thought PB & J’s were a thing of the past but thanks to this gem, I got a little taste of childhood again.
Can you just use regular gelatin in place of grass fed?
BEST SNACK EVER!!!! I make these at least once or twice a month!! We love them!!!
These are calling my name! They look and sound so delicious
These are so good!
OMG! These are AMAZING!! I will definitely be making these very soon!!
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.
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.
Can xantham gum be used as substitute for gelatin or chia?
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.
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 🙂
This is a strange question and defeats the purpose of this recipe, but could regular sugar be used instead ?
I suppose so. Powdered sugar.
Can I use granular Erythritol instead of the powdered? Will I use the same amount as in the recipe?
Granular will be VERY gritty. I don’t recommend.
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!
You can try using ghee or butter but they will be softer, even in the fridge.