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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?
Flavour Options for Keto PB & J Cups
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.
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!
Hands-on Overall
Serving size cup
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:
Instructions
- To make the base, add all ingredients into a food processor and pulse until combined and resembling a thick (but lumpy!) paste.
- 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.
- 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.
- 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.
- To make the chocolate top, chop the chocolate into smaller pieces.
- Melt in a saucepan over the lowest heat.
- Pour evenly across the jelly layer (about 1 1/2 tsp per cup) and set in the freezer at least twenty minutes.
- Remove from the freezer and allow to sit at room temperature a few minutes before serving.
- Store in the freezer for up to six weeks.
Peanut Butter & Jelly Cups
Step by Step
Ingredients
Instructions
- To make the base, add all ingredients into a food processor and pulse until combined and resembling a thick (but lumpy!) paste.
- 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.
- 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.
- 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.
- To make the chocolate top, chop the chocolate into smaller pieces.
- Melt in a saucepan over the lowest heat.
- Pour evenly across the jelly layer (about 1 1/2 tsp per cup) and set in the freezer at least twenty minutes.
- Remove from the freezer and allow to sit at room temperature a few minutes before serving.
- Store in the freezer for up to six weeks.
Nutrition (per cup)
Calories103kcal
Net Carbs3.9g
Carbohydrates5.5g
Protein3.1g
Fat8.5g
Saturated Fat3.2g
Fiber1.6g
Sugar2.4g
Sodium3mg
Magnesium35mg
Potassium122mg
Detailed nutritional breakdown (per cup)
| Total per cup |
| 3.9 g | 3.1 g | 8.5 g | 103 kcal |
| Peanuts |
| 0.5 g | 1.6 g | 3 g | 34 kcal |
| Coconut butter, organic, unsweetened |
| 0.1 g | 0.1 g | 0.7 g | 8 kcal |
| Nuts, cashew butter, plain, without salt added |
| 0.7 g | 0.5 g | 1.3 g | 16 kcal |
| Sukrin Gold, brown sugar substitute |
| 0 g | 0 g | 0 g | 0 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 0.1 g | 0.1 g | 0.4 g | 4 kcal |
| Blueberries, fresh |
| 1.3 g | 0.1 g | 0 g | 6 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Dark chocolate, 85% cocoa (cacao) |
| 1.3 g | 0.7 g | 3.1 g | 35 kcal |
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