Loaded in healthy fats and protein, peanut butter makes a fabulous treat for anyone on a ketogenic diet.
It’s pretty versatile, too.
Just lather it over celery stalks, add it to your favorite protein shake, include it in a recipe, or even eat it straight up with a spoon.
Peanut butter also satisfies hunger and keeps you feeling full for longer.
As long as you stick with 100% natural peanut butter products that are void of all the extra ingredients and additives, you don’t have to worry about getting out of ketosis.
What exactly is Peanut Butter?
Peanut butter is exactly what it sounds like – peanuts that have ground up and converted into a paste or butter-like substance.
It’s not a food product that’s restricted to the modern Western diet, either.
In fact, peanut butter has a very long history that dates back to the Aztecs who would grind up peanuts and use them for a host of different reasons, including for food.
But it wasn’t until the late 1880’s that peanut butter became a commercially-produced product available for sale and consumption to the masses.
It was originally being used in health care facilities to make it easier for patients to eat without the need to chew and because of its abundance of nutrients.
Peanuts are typically harvested in the late summer and early fall.
After they are picked, they are de-shelled, dried, roasted, blanched, and ground up to create a butter-like consistency and sold on store shelves.
Completely natural peanut butter is very high in fat, which is why it makes a good addition to a keto diet.
It’s also low in carbs and rich in protein, as long as the product is not loaded with other additives.
What is the Macro Content of Peanut Butter?
Two tablespoons of natural unsalted peanut butter feature the following nutritional value:
- 180 calories
- 16g fat
- 8g protein
- 4g net carbs
- 2g fiber
Peanut butter also contains various vitamins and minerals, including:
- Vitamin E
- Pantothenic acid
Since peanut butter is so dense and high in calories, it’s important that it is only consumed in small doses when on the keto diet.
Is Peanut Butter Keto?
Yes, peanut butter can be a great addition to a ketogenic diet, as long as the right product is consumed and the serving size isn’t too high.
For instance, two or three tablespoons of peanut butter should be fine to consume without kicking you out of ketosis or overwhelming your daily calorie content.
That said, there are certain considerations that should be made in order to ensure you’re abiding by a strict ketogenic lifestyle.
For starters, your carb content has to be carefully watched.
Ideally, you shouldn’t consume any more than 30g to 50g of carbs per day.
If you still have some room for carbs by the time you reach your last meal of the day, peanut butter can be a great way to end off your day.
However, if you’re nearing your carb limit, be careful with how much peanut butter you eat, as there are 4g of net carbs for every two tablespoons.
If you’re on the active side, you can get away with a few more daily carbs and might actually fare well with a scoop of peanut butter every day to replenish your body and give you the extra burst of energy you might need.
When to avoid Peanut butter on keto?
Generally speaking, peanut butter is a great food product for anyone on a keto diet.
However, not only should you be aware of how much peanut butter you’re eating, but also the type of peanut butter.
The peanut butter products you typically see in grocery stores are loaded with sugars and hydrogenated oils that are not exactly healthy or conducive to a low-carb, ketogenic diet.
For starters, the higher sugar content will throw you out of ketosis, obviously.
And as far as the hydrogenated oils are concerned, these can be harmful to your health and are associated with the following:
- Heart disease
- High cholesterol
- Leaky gut
It’s important to read labels very carefully to ensure the peanut butter product you’re buying is 100% natural, is void of added sugars.
Make sure it does not contain any palm oils and other hydrogenated oils that could put your health at risk while compromising your ketogenic diet.
Luckily, there are several high-quality peanut butter products available on the market that are suitable for a healthy, ketogenic lifestyle.
Keto-friendly Recipes With Peanut Butter
Now that you know how peanut butter can be included in your keto diet plan, here are a few recipes that include peanut butter in its list of ingredients.
These recipes are keto-friendly, satiating, and delicious!
Peanut Butter Keto Fat Bombs
Fat bombs are popular for keto dieters because they provide a quick treat that’s filling and tasty. They’re usually high in fat, low in carbs, and perfect for the keto diet.
- 8 oz. softened cream cheese
- 1/2 cup natural peanut butter
- 1/4 cup coconut oil
- 1 tsp salt
- 1 cup dark chocolate chips
Place parchment paper on a cookie sheet.
Mix cream cheese, peanut butter, half of the coconut oil, and salt in a bowl until fully combined.
Put the bowl in the freezer for about 10 to 15 minutes to allow the mixture to harden slightly.
Using a tablespoon, scoop out the mixture into balls about the size of golf balls and place them on the cookie sheet.
Put the cookie sheet in the fridge for about 5 minutes to firm up.
For the chocolate drizzle, mix the rest of the coconut oil and chocolate chips in a microwaveable bowl and heat in the microwave to melt it over 30-second intervals.
Drizzle the chocolate mixture over top of the peanut butter balls and put them back in the fridge to harden and cool.
Keto Peanut Butter Bars
Satisfy your sweet craving with these delicious keto-friendly peanut butter bars!
- 3/4 cup almond flour
- 1/2 cup peanut butter
- 2 oz butter
- 1/4 cup Swerve icing sugar (ie Erythritol or Xylitol)
- 1/2 tsp vanilla
- 1/2 cup dark chocolate chips
Combine all ingredients (except the chocolate chips) and spread the mixture onto a small pan.
Melt the chocolate chips in the microwave oven for about 30 seconds and stir fully.
Spread the melted chocolate chips over top of the bars and place them in the fridge for a couple of hours to harden and cool.
Keto Peanut Butter Cookies
Who doesn’t love cookies?
When you’re on a keto diet, you probably miss them from time to time.
But with this recipe, you can enjoy your sweet treat without compromising your keto lifestyle.
- 2 tbsp butter
- 2/3 cup peanut butter
- 1 cup unsweetened shredded coconut
- 4 drops of vanilla stevia
- 1 tbsp cocoa powder
Melt the butter in the microwave for about 20 seconds. Add the peanut butter and cocoa powder and mix until smooth. Add the coconut and stevia, and mix well.
Scoop spoonfuls using a teaspoon and place them on a cookie sheet.
Place them in the freezer for about 10 minutes to harden. Store them in the fridge in a Ziploc bag when not in use.
Peanut butter definitely has its place in the world of keto.
By eating 100% natural, organic peanut butter in small doses, you can enjoy a tasty, satisfying treat that’s also loaded in all the good stuff the keto body needs.
Whether you eat it right out of the jar or add it to your favorite recipes, peanut butter is a great staple for the ketogenic diet.