These easy keto peanut butter bars are the ultimate low carb treat! They are completely sugar free and grain free, and my kids swear they taste like Reese’s Peanut Butter Cups.
Trigger warning! If peanut butter is your kryptonite, you may just want to look away for a while. Because these keto peanut butter bars are bound to make you weak in the knees. They are no bake bars, and so easy to make, even your kids could do it on their own.
If you’ve followed me for a while, you know that peanut butter is my jam. I have so many delicious keto peanut butter recipes, and about a zillion ideas in my brain for more. I’m never ever going to stop making delicious sugar free treats with peanut butter. Never ever. Don’t even TRY to convince me otherwise.
Some of my most popular keto peanut butter desserts include: Keto Peanut Butter Brownies, Keto Peanut Butter Dirt Cake, and the brand new but insanely popular Keto Peanut Butter Pie.
My recipe for these no bake peanut butter bars has been around forever, almost from the moment I started blogging. It used to be part of a very old collaborative low carb cookbook, but I decided to share it on the blog back in January of 2016. And today, I decided to update it with a new new video.
So now I can show you just how insanely easy these are to make.
Is peanut butter keto?
This is a question I get from readers frequently. And it stems from a misunderstanding about what the keto diet really is.
The most basic definition is as follows: a keto diet is any diet that keeps you in ketosis. The food itself is not “keto” because anything in tiny quantities will not kick most people out of ketosis. This means that even a small bite of banana or potato could be part of a keto diet, if you really wanted to work it into your macros.
This is not something I really recommend, since tiny amounts of old high carb favorites are not very satisfying. They may also trigger cravings and you could easily find yourself overeating.
So why do some people say peanut butter is not keto? Because there are many specific keto “programs” and keto “coaches” that have approved and not approved food lists. And because peanuts are technically legumes similar to beans, some programs have put them on the naughty list.
There is nothing about the lowly peanut that makes it keto or not keto. It’s actually quite a low carb food choice. So if you are like me, and simply do keto your own way (which is whatever way that keeps you in ketosis), then peanuts and peanut butter can be part of your healthy diet.
I don’t recommend eating it by the spoonful or even eating it every day. But the occasional keto peanut butter treat is usually not a problem for most keto dieters.
How to make easy keto peanut butter bars
Did I mention how easy these no bake bars are to make? Yes? Well let me say it again: they are ridiculously easy. They take only 6 basic ingredients, and come to together in about 15 minutes.
My recipe for keto peanut butter bars takes peanut flour, and I get a number of questions about what that is and whether you can use other keto flours instead. Here’s what I can tell you:
- Peanut flour is a good choice for a number of reasons. Peanut flour is basically peanuts that have been roasted and ground to a fine powder, so it helps intensify the peanut butter flavor of the bars.
- The powdery consistency is what gives these bars their unique texture. The dough becomes like cookie dough and is soft enough to be pressed into a pan but firm enough that the bars are solid at room temperature.
- Peanut butter powder and PBFit are essentially the same thing and work just as well. Just make sure that whatever you choose, it does not contain any added sugars. The original PBFit has sugar, but there is also a sugar-free version made with monk fruit. This will make your bars sweeter so you may want to cut back on the powdered sweetener.
- You can use almond flour but it has a higher fat content than peanut flour, so you will need more of it to achieve the same dough-like texture. I actually recommend a combination of almond and coconut flour to get the right consistency: about 2 cups almond flour and ¼ cup coconut flour.
- You will know you have the right consistency, no matter what flour you use, when the dough holds together and really feels like cookie dough. Actually, the consistency is more like play dough. A big edible ball of low carb play dough!
How to store Keto Peanut Butter Bars
The great news is that because these bars have nothing in them that spoils easily, they can be made well in advance.
I recommend storing them in the fridge in a covered container, so that they don’t get overly soft. They do stay firm at room temperature for a few hours, if you don’t live in a hot climate. The chocolate topping could get mighty soft and melty in the summer!
They can last up to 3 weeks, if properly stored and refrigerated. To freeze, I would wrap up the bars tightly in plastic wrap, to avoid freezer burn. They can be frozen for several months.
Ready to make these delicious and easy No Bake Peanut Butter Bars?
More keto recipes that use peanut flour
- Keto Peanut Butter Blossoms
- Keto Peanut Butter Cookies for Two
- Keto Peanut Butter Eggs
- Peanut Flour Cake
- Keto Peanut Butter Scones
Keto Peanut Butter Bars
Ingredients
Peanut Butter Bars:
- ¾ cup butter melted
- ¾ cup peanut butter melted
- ½ cup powdered Swerve Sweetener (more if you like it sweeter)
- 1 teaspoon vanilla extract
- 2 cups peanut flour the roasted, defatted variety
- ¼ teaspoon salt
Chocolate Glaze:
- 3 ounces sugar-free dark chocolate chopped
- 2 tablespoon butter
Instructions
Peanut Butter Bars:
- Line an 8x8 or 9x9 pan with wax paper or parchment paper.
- In a large bowl, combine melted butter, melted peanut butter, sweetener, vanilla, and salt. Stir in peanut flour until dough comes together (it will be like a dough, not like a batter).
- Press dough firmly and evenly into prepared baking pan. To really get it even, cover it with more wax paper or parchment paper and use a flat-bottomed glass or measuring cup to press).
Chocolate Glaze:
- Set a heatproof bowl over a pan of barely simmering water, and add the chopped chocolate and butter. Stir until melted and smooth.
- Pour over bars and use a knife or offset spatula to spread to the edges. Refrigerate 1 hour until set.
Christie says
Love the video – these look delicious!
Shannon K. says
Okay…so strange. I JUST searched your site for this a few days ago. Thank you, oh wonderful mind reader!
Carolyn says
Ha, I should have posted these here long ago. My bad!
Debbie says
These are delicious and so quick and easy! My husband loves them and he almost never likes any of my low carb recipes. I used crunchy peanut butter because that’s all I had in the pantry but otherwise exactly like the recipe. Thanks!
Carolyn says
Glad to hear it!
Lee says
What about coconut flour would that work as well? It certainly absorbs moisture.
Carolyn says
Coconut flour would absorb TOO much. It simply doesn’t behave the same way. You could do almond flour with a few tbsp of coconut flour to help absorb a little better.
Sarah G says
Is there a way to make peanut flour?
Carolyn says
Well, if you grind peanuts into a flour, it will be peanut flour, but I am very doubtful you will be able to make the defatted, powdery version at home.
Lauren Gaskill | Making Life Sweet says
These look amazing m’dear and I love that they are gluten free!! I’ve never used peanut flour before but I am excited to try!
Joan Springer says
I put them in a mini muffin tin with liners, just like a Reese’s.
Carolyn says
Oh, great idea!
Claire Gurley says
Love your blog! I have never used peanut flour. I live overseas and must import my ingredients so want to get it right. Might you recommend a brand. I don’t see any that specifically state “defatted”. I do see 12% though. Please advise
Carolyn says
Yes, 12% is what you want. The non-defatted is 28%.
Jena says
I only have truvia. I know I need to grind it up. But how much do you think I should use? Looking forward to this yummy treat!
Carolyn says
I believe it’s stronger than Swerve. Here is a conversion chart for Truvia to sugar (not sure if you have the baking blend or the regular). Swerve measure like sugar and my stevia extract is equal to about another 1/4 cup sugar. So figure out your Truvia based on 3/4 cup sugar.
Bethany @ Athletic Avocado says
These are no-bake and low carb? What a dream come true!
Helena Angelina says
Very cool! I love the evolution of your blogging…and vids are fun! For you and for us!
Carolyn says
Thanks, Helena!
Pam Bradley says
Over time new ingredients come out , or might be tried for a recipe. So I was wondering if you had ever tried protein powder in this recipe instead of peanut flour. I have QUEST peanut butter protein powder . Will that work instead of the flour ?
Carolyn says
No, I’ve never tried it in this recipe.
Shelley says
Liked the video! Looking forward to more…
Marla says
Love the videos! Short and easy to follow 🙂 Love your recipes!
Susie says
Looks yummy! Great job on the video!
allison says
This looks so yummy. Having an allergy in the house makes me sad I can’t use Peanuts. I know this is like the PB2 and I can’t use the sunflower meal for this. Am I correct? I do have a small jar of the PB2 however can i use that. I would like to make it for a friend and not have to buy the other one you recommended. Of course love your recipes as you know Carolyn but now I love your videos too!!
Carolyn says
I can’t be sure that PB2 will work because I haven’t tried it. You could do this probably with sunflower seed butter and flour but…it will be softer and need more refrigeration. Or maybe a few tbsp of coconut flour in there too would help firm it up?
allison says
TY!
Joyce says
PB2 works beautifully. Tastes like Reese’s ????
Lisa says
What THM sweetener can be used in place of the Swerve? Thanks!
Carolyn says
You could use the Sweet blend, but you may want to grind it up a bit to reduce grittiness. Use only about 1/3 of it compared to the amount of Swerve in my recipe and then just leave out the stevia (since Sweet Blend already contains stevia).
Lisa says
Thanks for your quick reply…that would be one third of one half cup…being one sixth of a cup…right?
Carolyn says
Easier to do in tablespoons and teaspoons, probably. 1/2 cup is 8 tbsp so you’re looking at 2 tablespoons and 2 teaspoons of Sweet Blend.
Lisa says
Ahhhhh! Thanks!
Sara says
Can I use the Gentle Sweet, so I won’t have to grind it up? How much of that would I need?
Carolyn says
I am not sure for gentle sweet. Since Swerve measures like sugar, check the conversion chart against sugar.
Meghan says
Yay for videos! Love it and can’t wait to make these bars!
Sarah G says
I think my New Year’s resolution is to encourage you in making your videos. ?
TK Frost says
I’m going to make these soon. Are these freezable?
Carolyn says
Sure!
Brenda says
Yummy and love the video….great job….what an easy peasy recipe
Isabelle Regester says
Could I use almond flour instead of peanut flour? Would that work?
Carolyn says
It would technically work but it wouldn’t be the same. The defatted roasted peanut flour absorbs a ton of moisture and becomes like a dough instead of a batter. I don’t think almond flour will do that, so your bars will be softer and need refrigeration after making them and before you pour on the chocolate topping.
Donna says
Coconut flour absorbs lots, maybe it would work. My nephew loves peanut butter anything, so I’ll get the peanut flour. Thanks Carolyn for another awesome recipe.
Diedre says
I have made them using protein powder ( vanilla- jay Robb), where you would have used the peanut flour
Teri K says
How did you like them?
Teri K says
How did you like them?
Has anyone made these with almond butter rather than peanut butter?
Kirsten Emmanuel says
Yes, I made them with 2c fine almond flour and a 1/4 cup coconut flour to get the desired consistency. They are fabulous however I wish peanut flour was available to me, as I believe it adds to the flavor. Mine have a coconut flavor. But without that extea bit of coconut the base isn’t the right consistency. I think the recipe is best “as written” however the substitution does work.
Jessica Vodegel says
I used PB2 powder and it worked fabulously!! However the topping is a bit to butter for me, I added stevia and erythrol but nothing improved it for me. Maybe I’ll try a 85% dark chocolate next time instead of bakers chocolate.
My kids liked the peanut butter filling too!
Jessica Vodegel says
Haha bitter not butter
Carolyn says
You’re not supposed to use baking chocolate (unsweetened chocolate). You’re supposed to use SUGAR-FREE chocolate…chocolate that has already been sweetened with a low carb sweetener.
Vanessa says
I use 85% cacao bars by Lindt and chop them up instead of the sugarfree chips. Simply because I hate what malitol does to my insides.
Carolyn says
The chips I use don’t have maltitol. I think it’s a terrible product and spikes blood sugar as badly as regular sugar.
Lynnea says
I uswe bakers chocolate, melted with some cocoa butter and sweetened to taste. Came out delicious.
Peggy Lindell says
It said she used 1 cup peanut flour and 1 cup THM baking blend or you could use 2 cups peanut flour or 2 cups baking blend so I’m thinking yes.
Lori says
what is THM baking blend
Debbie Myrfield says
THIN= Trim Healthy Mama. They make a keto friendly blend of flours.
Debbie says
Oops! Spell correct changed my comment. THIN should have been THM.