Keto low carb peanut butter cups are a delicious way to satisfy your sweet cravings without compromising your ketogenic diet. These sugar-free treats deliver the same rich chocolate coating and creamy peanut butter filling as traditional peanut butter cups—minus the unnecessary carbs and sugars. Whether you prefer making them at home or finding the best store-bought keto-friendly options, this guide has you covered. Plus, we’ll explore the best low-carb peanut butter choices, keto-approved sweeteners, and answer common questions to help you enjoy this treat while staying in ketosis.
What Are Keto Low Carb Peanut Butter Cups?
Understanding Keto Peanut Butter Cups
Keto low carb peanut butter cups are a healthier alternative to traditional peanut butter cups, specially designed for those following a ketogenic or low-carb lifestyle. They offer the same creamy peanut butter filling and rich chocolate coating, but without the added sugars and high-carb ingredients found in regular versions.
Unlike standard peanut butter cups that contain processed sugars and artificial additives, keto-friendly versions use low-carb sweeteners like erythritol, monk fruit, or stevia, making them ideal for those aiming to stay in ketosis.
Key Ingredients in Keto Peanut Butter Cups
To keep them low in carbs while maintaining the delicious taste, keto peanut butter cups typically contain:
- Natural Peanut Butter – Free from added sugars and hydrogenated oils.
- Sugar-Free Chocolate – Made with cocoa butter and keto-friendly sweeteners.
- Low-Carb Sweeteners – Such as stevia, monk fruit, or erythritol.
- Healthy Fats – Like coconut oil or butter to enhance texture and flavor.
These ingredients make keto peanut butter cups low in net carbs, high in healthy fats, and free from unnecessary additives.
Why Regular Peanut Butter Cups Are Not Keto-Friendly
While peanut butter itself can be keto-friendly, traditional peanut butter cups contain high amounts of added sugars, corn syrup, and processed oils, making them unsuitable for a low-carb diet.
For example, a regular Reese’s Peanut Butter Cup contains around 12-15 grams of net carbs per serving, which is too high for keto. In contrast, keto-friendly peanut butter cups have only 1-3 grams of net carbs per serving, making them a much better choice for those following a ketogenic lifestyle.
By switching to keto low carb peanut butter cups, you can enjoy a delicious, satisfying snack without worrying about blood sugar spikes or getting knocked out of ketosis.
How to Make Keto Low Carb Peanut Butter Cups at Home
Making keto low carb peanut butter cups at home is surprisingly easy and allows you to control the ingredients to ensure they fit your low-carb, sugar-free lifestyle. With just a few simple ingredients and minimal prep time, you can enjoy a batch of these delicious treats whenever a craving strikes.
Easy 5-Ingredient Keto Peanut Butter Cup Recipe
This homemade keto peanut butter cup recipe requires just five simple ingredients and takes less than 30 minutes to prepare.
Ingredients:
- ½ cup natural peanut butter (unsweetened, no added sugar)
- ½ cup sugar-free chocolate chips (Lily’s or ChocZero work well)
- 2 tbsp coconut oil (for a smooth, creamy texture)
- 1 tbsp powdered erythritol (or your preferred keto-friendly sweetener)
- ½ tsp vanilla extract
Instructions:
- Melt the chocolate: In a microwave-safe bowl, combine sugar-free chocolate chips and coconut oil. Heat in 20-second intervals, stirring each time, until smooth.
- Create the first layer: Pour half of the melted chocolate into mini cupcake liners or silicone molds, filling them about ¼ full. Place in the freezer for 10 minutes to harden.
- Prepare the peanut butter filling: Mix peanut butter, erythritol, and vanilla extract in a bowl until well combined.
- Add the peanut butter layer: Spoon about ½ teaspoon of peanut butter mixture onto the hardened chocolate layer. Smooth it out gently.
- Top with remaining chocolate: Pour the rest of the melted chocolate over the peanut butter layer, ensuring it’s fully covered.
- Freeze again: Place the cups back in the freezer for 15-20 minutes until fully set.
- Enjoy! Store in the refrigerator for a firm texture or at room temperature for a softer consistency.
Pro Tips for Perfect Keto Peanut Butter Cups
- Use a silicone mold for easy removal.
- Adjust sweetness by adding more or less erythritol.
- Experiment with nut butters like almond or macadamia for a different flavor.
Why Make Them at Home?
While store-bought options exist, homemade keto peanut butter cups are:
- More affordable than commercial brands.
- Free from artificial ingredients and preservatives.
- Customizable—you can adjust sweetness, chocolate thickness, and filling.
Looking for more low-carb dessert recipes? Check out these diabetic-friendly crockpot recipes for even more guilt-free treats!
Best Store-Bought Keto Peanut Butter Cups
If you do not have time to make keto low carb peanut butter cups at home, there are plenty of store-bought options that fit well into a ketogenic lifestyle. However, not all peanut butter cups labeled as “sugar-free” are truly keto-friendly. Some contain hidden carbs or sugar alcohols like maltitol, which can raise blood sugar levels.
Below is a list of the best keto-approved peanut butter cups available.
Top Keto-Friendly Peanut Butter Cup Brands
| Brand | Net Carbs (Per Serving) | Sweetener Used | Keto-Friendly? |
|---|---|---|---|
| Lily’s | 2g | Stevia, Erythritol | Yes |
| ChocZero | 1g | Monk Fruit | Yes |
| Quest Nutrition | 1g | Allulose | Yes |
| Atkins | 2g | Maltitol, Sucralose | Moderate |
| Reese’s Sugar-Free | 6g | Maltitol | No |
How to Choose the Best Store-Bought Keto Peanut Butter Cups
When selecting store-bought keto peanut butter cups, consider the following:
- Net Carbs – Choose options with 3 grams or fewer per serving.
- Sweeteners Used – Prefer monk fruit, stevia, or erythritol instead of maltitol.
- Ingredients – Avoid artificial additives, vegetable oils, and unnecessary fillers.
Brands That Are Not Ideal for Keto
While some peanut butter cups claim to be sugar-free, they may still contain high-impact sweeteners that can affect ketosis.
- Reese’s Sugar-Free Peanut Butter Cups – Contains maltitol, which may cause blood sugar spikes.
- Skinny Dipped Peanut Butter Cups – Higher in carbohydrates compared to other keto-friendly options.
- Atkins Peanut Butter Cups – Uses maltitol, which is not ideal for strict keto dieters.
If you prefer full control over ingredients, making homemade keto peanut butter cups remains the best choice. However, for convenience, brands like ChocZero, Lily’s, and Quest provide excellent low-carb alternatives without added sugars.
For more keto-friendly snack ideas, check out these quick and easy low-carb recipes.
Choosing the Right Peanut Butter for Keto
Not all peanut butter is suitable for a keto diet. Some brands contain added sugars, hydrogenated oils, and unnecessary fillers, which increase the carb count and can interfere with ketosis. Choosing the right peanut butter is essential for making keto low carb peanut butter cups and maintaining a low-carb lifestyle.
What Peanut Butter Is Lowest in Carbs?
The best peanut butter for keto is unsweetened, all-natural, and free from added oils. Here are some of the top options:
| Brand | Net Carbs (Per 2 Tbsp) | Ingredients |
|---|---|---|
| Crazy Richard’s | 2g | 100% peanuts |
| Smucker’s Natural | 2g | Peanuts, salt |
| Perfect Keto Nut Butter | 1g | Peanuts, MCT oil, sea salt |
| Teddie All Natural | 2g | Peanuts, salt |
| Justin’s Classic | 4g | Peanuts, palm oil |
To stay in ketosis, look for peanut butter with 2 grams of net carbs or less per serving, made from just peanuts and salt.
How to Read Peanut Butter Labels for Keto
When selecting a peanut butter, check the nutrition label for:
- Net Carbs – Should be low, preferably under 3 grams per serving.
- Added Sugars – Avoid peanut butter with cane sugar, honey, or syrups.
- Oils – Choose natural peanut butter without hydrogenated oils or vegetable oils.
Does Peanut Butter Ruin Ketosis?
Peanut butter itself is not bad for keto, but the type and quantity matter. Since peanuts contain some carbohydrates, portion control is essential. Eating too much peanut butter can lead to excess carb intake, potentially slowing down ketosis.
Tips for Eating Peanut Butter on Keto
- Stick to 1-2 tablespoons per day to keep carb intake low.
- Choose natural peanut butter without sugar or processed oils.
- Use peanut butter as an ingredient in keto recipes rather than eating it by the spoonful.
The right peanut butter can be a great addition to a keto diet, especially when making keto low carb peanut butter cups or other low-carb desserts.
Are Popular Peanut Butter Cups Actually Keto?
Many brands market their peanut butter cups as low sugar or sugar-free, but that does not necessarily mean they are keto-friendly. Some contain hidden high-carb sweeteners like maltitol, which can raise blood sugar levels and kick you out of ketosis. In this section, we will analyze popular peanut butter cups and determine if they truly fit into a ketogenic diet.
Are Reese’s Sugar-Free Peanut Butter Cups Keto?
No. While Reese’s Sugar-Free Peanut Butter Cups contain no refined sugar, they are made with maltitol, a sugar alcohol that has a high glycemic impact. This means it can cause a spike in blood sugar similar to regular sugar, making it unsuitable for strict keto.
Nutritional Breakdown (Per Serving):
- Net Carbs: 6g
- Sweetener: Maltitol
- Verdict: Not keto-friendly
Are Skinny Dipped Peanut Butter Cups Keto?
Not really. Skinny Dipped Peanut Butter Cups are lower in sugar than traditional options but still contain too many net carbs for most keto dieters. They use ingredients like tapioca fiber and organic cane sugar, which increase the carb count.
Nutritional Breakdown (Per Serving):
- Net Carbs: 8g
- Sweetener: Organic cane sugar, allulose
- Verdict: Not recommended for strict keto
Are Atkins Keto Peanut Butter Cups Truly Keto?
Not the best choice. Atkins peanut butter cups have a low net carb count, but they contain maltitol, which can still affect blood sugar levels. While they may work for a low-carb diet, they are not ideal for a strict keto lifestyle.
Nutritional Breakdown (Per Serving):
- Net Carbs: 2g
- Sweetener: Maltitol, sucralose
- Verdict: Moderate choice, but not ideal for strict keto
Best Alternative to These Brands
If you are looking for store-bought keto peanut butter cups, brands like ChocZero, Lily’s, and Quest Nutrition offer truly low-carb options without the high-glycemic sweeteners found in mainstream brands.
For the best control over ingredients and carb count, homemade keto peanut butter cups remain the top choice.
Does Peanut Butter Ruin Ketosis?
Peanut butter is a popular snack for many, but if you’re following a ketogenic diet, you may wonder if it can affect ketosis. The answer depends on the type of peanut butter you choose and how much you consume.
Can You Eat Peanut Butter on Keto?
Yes, peanut butter can be part of a keto diet as long as it is low in carbs and free from added sugars. Natural peanut butter, made with just peanuts and salt, is high in healthy fats and protein, making it a good fit for low-carb diets.
However, many commercial peanut butter brands contain added sugars, hydrogenated oils, and high-carb fillers, which can increase your carbohydrate intake and potentially knock you out of ketosis.
How Much Peanut Butter Can You Have on Keto?
Since peanuts contain some natural carbohydrates, portion control is essential.
Recommended Serving for Keto:
- 1-2 tablespoons per day (around 2-4g net carbs)
- Choose peanut butter with 2g net carbs or less per serving
- Avoid peanut butter with added sugar or vegetable oils
Eating too much peanut butter can increase carb intake and slow down weight loss on keto. It’s best to use peanut butter in moderation and as an ingredient in keto-friendly recipes rather than eating large amounts on its own.
Signs Peanut Butter is Kicking You Out of Ketosis
If you suspect peanut butter is affecting your ketosis, watch for these signs:
- Increased cravings for carbs and sugar
- Feeling sluggish or experiencing energy crashes
- Higher blood sugar levels (if testing with a glucometer)
- Difficulty staying in ketosis (if using keto test strips)
To ensure you stay on track, always check the nutrition label and opt for keto-friendly peanut butter brands like Crazy Richard’s, Smucker’s Natural, or Perfect Keto Nut Butter.
By choosing the right peanut butter and consuming it in moderation, you can continue to enjoy it without compromising ketosis.
FAQs About Keto Low Carb Peanut Butter Cups
Are Reese’s Sugar-Free Peanut Butter Cups Keto-Friendly?
No, Reese’s Sugar-Free Peanut Butter Cups are not ideal for a keto diet because they contain maltitol, a sugar alcohol that can spike blood sugar levels. While they may be lower in sugar than regular Reese’s, they are not truly keto-friendly.
Are Skinny Dipped Peanut Butter Cups Keto-Friendly?
Not really. While Skinny Dipped Peanut Butter Cups are lower in sugar than traditional peanut butter cups, they still contain tapioca fiber and organic cane sugar, which increase net carbs. They may work for a low-sugar diet but are not the best option for strict keto.
Are Atkins Keto Peanut Butter Cups Actually Keto?
Atkins Keto Peanut Butter Cups are low in net carbs (2g per serving), but they contain maltitol, which can still raise blood sugar. While some people on a low-carb diet can enjoy them occasionally, they are not the best choice for strict keto.
Does Peanut Butter Ruin Ketosis?
No, as long as you choose the right peanut butter and consume it in moderation. Stick to 1-2 tablespoons per day and select brands that are low in net carbs with no added sugar. Overeating peanut butter can increase your carb intake, which may slow down ketosis.
How to Enjoy Keto Low Carb Peanut Butter Cups
Keto peanut butter cups are a delicious snack, but they can also enhance other low-carb treats. Here are some ways to enjoy them:
- Chopped into keto ice cream or yogurt for extra flavor
- Crushed as a topping for keto cheesecakes or brownies
- Melted into sugar-free hot chocolate for a nutty twist
- Paired with coffee or keto bulletproof drinks
How Many Can You Eat Per Day?
Limit to 1-2 per day to stay within your carb limit and avoid overconsumption. Choose options with 3g net carbs or less per serving to maintain ketosis.
Balancing Keto Treats with a Healthy Diet
Enjoy peanut butter cups in moderation alongside healthy fats, quality protein, and low-carb vegetables to keep your diet balanced and effective for ketosis.
Conclusion
Keto low carb peanut butter cups are a delicious and satisfying way to enjoy a sweet treat while staying in ketosis. Whether you choose homemade recipes or store-bought keto-friendly brands, the key is selecting options with low net carbs, no added sugars, and keto-approved sweeteners.
By using the right natural peanut butter, sugar-free chocolate, and portion control, you can enjoy peanut butter cups without compromising your low-carb goals. Just be mindful of ingredients, limit high-carb alternatives like maltitol, and pair your treats with a balanced keto diet for the best results.
Looking for more keto-friendly snacks and recipes? Check out our collection of low-carb recipes here!
Print
Keto Low Carb Peanut Butter Cups
- Total Time: 30 minutes
- Yield: 12 peanut butter cups 1x
- Diet: Gluten Free
Description
Satisfy your sweet cravings with these delicious Keto Low Carb Peanut Butter Cups! They offer the same rich chocolate coating and creamy peanut butter filling as traditional peanut butter cups—but without the unnecessary carbs and sugars. Made with natural peanut butter and sugar-free chocolate, these homemade treats are the perfect guilt-free indulgence for anyone on a keto or low-carb diet.
Ingredients
- ½ cup natural peanut butter (unsweetened, no added sugar)
- ½ cup sugar-free chocolate chips (Lily’s or ChocZero recommended)
- 2 tbsp coconut oil (for a smooth, creamy texture)
- 1 tbsp powdered erythritol (or your preferred keto-friendly sweetener)
- ½ tsp vanilla extract
Instructions
- Melt the chocolate: In a microwave-safe bowl, combine sugar-free chocolate chips and coconut oil. Heat in 20-second intervals, stirring each time, until smooth.
- Create the first layer: Pour half of the melted chocolate into mini cupcake liners or silicone molds, filling them about ¼ full. Place in the freezer for 10 minutes to harden.
- Prepare the peanut butter filling: In a bowl, mix peanut butter, erythritol, and vanilla extract until well combined.
- Add the peanut butter layer: Spoon about ½ teaspoon of the peanut butter mixture onto the hardened chocolate layer and smooth it out gently.
- Top with remaining chocolate: Pour the rest of the melted chocolate over the peanut butter layer, ensuring it’s fully covered.
- Freeze again: Place the cups back in the freezer for 15-20 minutes until fully set.
- Enjoy! Store in the refrigerator for a firm texture or at room temperature for a softer consistency.
Notes
- Use a silicone mold for easy removal.
- Adjust sweetness by adding more or less erythritol.
- Experiment with different nut butters like almond or macadamia for a unique flavor.
- For extra crunch, mix in crushed nuts or unsweetened coconut flakes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes (chilling time)
- Category: 90
- Method: Freezing/No-Bake
- Cuisine: American
Nutrition
- Serving Size: 1 peanut butter cup
- Calories: 90
- Sugar: 0g (only naturally occurring from peanuts)
- Sodium: 20mg
- Fat: 8g
- Saturated Fat: 4g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 3g (Net Carbs: 1g)
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg
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