Keto Peanut Butter Cups
Classic cravings. Rebuilt for ketosis. These sugar-free peanut butter cups deliver creamy, salty, chocolate satisfaction without blood sugar backlash.
Quick to prep, rich in fat, and dangerously easy to devour—this is dessert discipline disguised as candy. Welcome to the upgrade.
Why You’ll Love These
- ✅ The texture hits hard—velvety PB center with a crackling dark chocolate shell
- ✅ Sugar-free, guilt-free, macro-approved
- ✅ 5 ingredients. Zero oven time. No kitchen drama.
- ✅ Stores like a dream—make once, indulge all week
- ✅ Fat bomb optimized for MCT oil boost or fasting support
Ingredients
- 1/2 cup natural peanut butter (no added sugar)
- 2 tbsp MCT oil or coconut oil (optional for smoother texture + ketone boost)
- 2 tbsp erythritol or preferred keto sweetener
- 1/2 tsp vanilla extract
- Pinch of sea salt (balances sweetness + deepens flavor)
- 3/4 cup sugar-free dark chocolate chips or chopped bar
- 1 tbsp butter or MCT oil for chocolate softening
- Optional: crushed peanuts for topping
How to Make Them
- Prep Tray: Line a mini muffin pan with silicone liners or paper cups. Place in freezer to pre-chill while you work.
- Mix PB Base: In a bowl, combine peanut butter, erythritol, vanilla, sea salt, and MCT oil (if using). Stir until smooth and glossy.
- Chill Core: Spoon about 1–1.5 teaspoons of the mixture into each liner. Smooth flat. Freeze for 15–20 minutes until firm.
- Melt Chocolate: In a double boiler or microwave-safe bowl, melt chocolate with butter or MCT oil in 30-second intervals. Stir until glossy and pourable.
- Top & Seal: Remove tray from freezer. Spoon chocolate over each peanut butter layer until fully coated. Tap tray gently to level.
- Decorate (Optional): Sprinkle with crushed peanuts or sea salt flakes for crunch and presentation dominance.
- Final Freeze: Return tray to freezer for another 10–15 minutes until solid.
- Store & Serve: Store in airtight container in fridge (softer) or freezer (firmer). Eat cold for optimal texture hit.
Pro Tips & Common Mistakes
- Pro Tip: Add 1 tbsp of MCT oil to the peanut butter layer to create a smoother texture and boost ketone levels—especially effective for intermittent fasters.
- Pro Tip: Use silicone muffin liners to make release clean and mess-free. No crumbling, no compromise.
- Pro Tip: Freeze half the batch in bite-size ice cube trays. Micro-dose your dessert cravings and control your portions without feeling deprived.
- Common Mistake: Using unsalted peanut butter without balancing flavor—this leads to a flat-tasting fat bomb. Always add a pinch of sea salt.
- Common Mistake: Melting chocolate too quickly. High heat causes separation. Stick to slow melts (double boiler or 30-sec microwave pulses).
- Common Mistake: Storing at room temp. These cups are meant to live in cold storage—room temp leads to melting, separation, and loss of structure.
Nutritional Breakdown & Metabolic Justification
This isn’t candy—it’s biochemical compliance wrapped in chocolate. A properly formulated fat bomb like this one satisfies cravings, regulates ghrelin, and supports metabolic flexibility.
- Calories: 180 per cup (avg)
- Fat: 17g
- Protein: 4g
- Total Carbs: 5g
- Fiber: 2g
- Net Carbs: 3g
Scientific Insight: According to current research, fat-based snacks with low glycemic impact improve leptin sensitivity and reduce post-meal hunger spikes—making these ideal for sustained compliance.
Hormonal Edge: The inclusion of MCT oil may elevate blood ketone levels within 30 minutes, supporting cognitive focus and appetite suppression (source: Ketogenic Bible, Wilson & Lowery).
Formulated for Real Life: These are designed to crush cravings *before* they spiral. Add them to your meal prep rotation, emergency stash, or emotional shield arsenal.
Reviews & Feedback
Craved it? Changed it? Let us—and others—know how you made this fat bomb your own.
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