Keto Peanut Butter & Jelly Cups

4.8 stars, average of 12 ratings

Keto Peanut Butter & Jelly CupsPin recipeFollow us 119.6k

These keto peanut butter jelly cups use no additional ingredients to make the jelly layer — no gelatin, no guar gum… The jelly is actually made by using blueberries which are high in pectin, a naturally occurring jelling agent. When blended and then frozen, the blueberries turn into a jelly all on their own — how cool is that?

Tips for Firmer Jelly

These jellies are best stored in the freezer and then removed a little before eating. If you firm jelly cups that can be stored in the fridge, use gelatin or agar powder. Sweetener such as liquid stevia, Swerve or Erythritol can be added to taste. Here are a few recipe ideas you can use for the jelly layer:

Raspberries: 1 cup (123 g/ 4.3 oz) fresh or frozen raspberries, 1/2 cup (120 ml/ 4 fl oz) water and 1/4 cup (40 g/ 1.4 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Sugar-Free Raspberry & Cream Jellies

Strawberries: 1 cup (144 g/ 5.1 oz) fresh or frozen strawberries, 1/3 cup (80 ml/ 2.7 fl oz) water and 3 tbsp (33 g/ 1.2 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Sugar-Free Strawberry & Lime Jellies. The same ratio of gelatin, berries and water will also work for blueberries.

Blackberries: 1 cup (123 g/ 4.3 oz) fresh or frozen raspberries, 1/2 cup (120 ml/ 4 fl oz) water and 1/4 cup (40 g/ 1.4 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Spooky Halloween Blackberry Jelly Bats

To keep these low-carb treats as close to PBJ cups as possible, I’ve used roasted peanuts in the base, as well as cashew butter to help blend. I find this combination works really well, however you could easily use peanut butter in place of the cashew, or if you don’t include peanuts in your diet, simply swap out the peanuts for roasted cashews or almonds, the result will still be delicious!

How about peanuts on keto? Soaking and/or cooking peanuts, choosing organic peanuts or peanut butter, and limiting portion sizes and frequency are key to maximizing their benefits while reducing potential risks.

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Hands-on Overall

Nutritional values (per cup)

Net carbs3.9 grams
Protein3.1 grams
Fat8.5 grams
Calories103 kcal

Calories from carbs 15%, protein 12%, fat 73%

Total carbs5.5 gramsFiber1.6 gramsSugars2.4 gramsSaturated fat3.2 gramsSodium3 mg(0% RDA)Magnesium35 mg(9% RDA)Potassium122 mg(6% EMR)

Ingredients (makes 12 cups)

Peanut butter layer:
Blueberry jelly layer:
  • 125 g fresh or frozen blueberries (4.4 oz)
  • 2-5 drops liquid stevia, or to taste
  • Optional: gelatin powder for a firmer jelly (see tips above for details)
Chocolate layer:

Note: Apart from 85% dark chocolate, you can use 90% dark chocolate or sugar-free dark chocolate such as Lily's. If you like your chocolate really dark, go for 100% chocolate!

Instructions

  1. To make the base, add all ingredients into a food processor and pulse until combined and resembling a thick (but lumpy!) paste.
    Keto Peanut Butter & Jelly Cups
  2. Divide evenly among 12 mini muffin molds and press down firmly (about 12 g/ 0.4 oz per cup). Place in the freezer whilst you make the jelly layer.
    Keto Peanut Butter & Jelly Cups
  3. To make the jelly, add the blueberries to the food processor and mix until smooth. Add a few drops of stevia, blend, and then taste and add another drop or two if required.
    Keto Peanut Butter & Jelly Cups
  4. Distribute evenly among the molds on top of the peanut base (slightly less than 1 tbsp per cup). Place in the freezer whilst you make the chocolate layer.
    Keto Peanut Butter & Jelly Cups
  5. To make the chocolate top, chop the chocolate into smaller pieces and melt in a saucepan over the lowest heat.
    Keto Peanut Butter & Jelly Cups Keto Peanut Butter & Jelly Cups
  6. Pour evenly across the jelly layer (about 1 1/2 tsp per cup) and set in the freezer at least twenty minutes.
    Keto Peanut Butter & Jelly Cups
  7. Remove from the freezer and allow to sit at room temperature a few minutes before serving.
    Keto Peanut Butter & Jelly Cups
    Store in the freezer for up to six weeks.
    Keto Peanut Butter & Jelly Cups

Ingredient nutritional breakdown (per cup)

Net carbsProteinFatCalories
Peanuts
0.5 g1.6 g3 g34 kcal
Coconut butter, organic, unsweetened
0.1 g0.1 g0.7 g8 kcal
Nuts, cashew butter, plain, without salt added
0.7 g0.5 g1.3 g16 kcal
Sukrin Gold, brown sugar substitute
0 g0 g0 g0 kcal
Almond flour (blanched ground almonds, almond meal)
0.1 g0.1 g0.4 g4 kcal
Blueberries, fresh
1.3 g0.1 g0 g6 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g0 g0 g0 kcal
Dark chocolate, 85% cocoa (cacao)
1.3 g0.7 g3.1 g35 kcal
Total per cup
3.9 g3.1 g8.5 g103 kcal
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Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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