FREE 5-Ingredient Recipe EBook

• Why You Need My Healthy Peanut Butter Cookie Recipe
• Ingredients & Substitutions
• How To Make Healthy Peanut Butter Cookies
• My Recipe Tips
• Recipe Variations
• Healthy Peanut Butter Cookies Recipe card
• Gratitude Moment
• Recipe Reviews

As much as I love treats (um, this is my third recipe in the past week), I always try to keep things a bit lighter where I can. Like these healthy peanut butter cookies ! This is actually the 5th (!!) peanut butter cookie recipe on my site, if that tells you anything about how much I love them. 😉 This time though, I tried out a liquid sweetener, because many of you have been asking me about using maple syrup in cookies. It’s a little more tricky for some types, but works beautifully for these. Make them with me for a sweet, chewy treat!

Why You Need My Healthy Peanut Butter Cookie Recipe

• Soft, chewy, and peanut buttery – For that perfect chewy texture and peanut butter flavor every time, don’t miss my tips below!
• 4 simple ingredients – Plus salt. They’re naturally gluten-free and dairy-free, with no flour of any kind. And with my natural zero sugar maple syrup , you can enjoy a treat without the crash.
• Quick and easy – The prep is super quick, all in one bowl, and half the time is just chilling in the fridge. You can be enjoying these healthy peanut butter cookies as a snack or healthy dessert in around half an hour!

Ingredients & Substitutions

Here I explain the best ingredients for my easy peanut butter cookie recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Creamy Peanut Butter – Choose a thick one for best results. Most brands of natural peanut butter are pretty runny, but I like this brand —no sugar added but nice and thick. Other nut butters might also work, if you can find a thick one, or just make my almond butter cookies instead.
• Maple Syrup – You can use regular maple syrup, but if you want to avoid the extra sugar, I highly recommend my natural Wholesome Yum Zero Sugar Maple Syrup . It tastes like Costco’s Grade A stuff. 😉
• Eggs – Make sure they’re at room temperature for the best texture in your cookies. If you forget, just place them in a bowl of warm water to come to room temp faster. Flax eggs should work, too.
• Vanilla Extract – I like this brand .
• Sea Salt – Even though peanut butter is salted, I still prefer to add a little extra salt to cut the sweetness. How much you need can depend on how salty your peanut butter is, but the brand I use doesn’t taste very salty.

How To Make Healthy Peanut Butter Cookies

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dough. In a large mixing bowl, whisk together the peanut butter, maple syrup, eggs, vanilla, and salt. It’ll start off a bit runny and lumpy, but don’t worry—it thickens up as you keep stirring! You can switch to a spatula if it feels too stiff to whisk.
2. Chill to firm up. Place the dough in the refrigerator for about 15 minutes.
3. Scoop and flatten the cookies. Scoop the dough onto a parchment lined baking sheet using a medium cookie scoop , spacing the balls about 2 inches apart. Flatten with a fork in a crisscross pattern, about 1/4-inch thick.

1. Bake. Pop your healthy peanut butter cookies in the oven. They’re ready when the edges are very lightly golden but the center is a little underbaked.
2. Let them cool. Transfer to a cooling rack to cool — they’ll firm up as they do.

My Recipe Tips

• These peanut butter cookies are sweet, but not super sweet. If you prefer them a lot of sweetness, bump up the syrup to 3/4 cup. I’ve tested this and they still turn out well. If you’re unsure, you can add the eggs last and taste the dough before adding them.
• Don’t worry if your dough is runny and clumpy at first. Just stir vigorously and it should come together into a thick cookie dough. That is, as long as you use the right kind of peanut butter (the creamy kind , not the runny kind).
• Place the cookie dough balls onto the baking sheet in a checkerboard pattern to fit them all. On the baking sheet I use (and love, by the way), I do 6 rows of 3 cookies each. This cookie scoop gives you the ideal size to fit them perfectly on the pan.
• Don’t skip the classic criss-cross pattern! It’s not just for looks—it actually helps your healthy peanut butter cookies bake more evenly for that perfect texture.
• If your cookie dough sticks to the fork, dip the tines in water between presses. I usually don’t need to, but it depends on your peanut butter and kitchen humidity. Just be sure to chill the dough first to reduce stickiness!
• Slightly underbake your cookies for the best texture. Overbaking can cause too much peanut butter oil to leak, making them dry inside and oily on the outside. A little oil on the pan is normal, but a lot means they baked too long.
• Use a cookie spatula to transfer the cookies to the cooling rack. I love this one because it’s thin and gets underneath them easily. If you use your hands, your cookies are likely to break. They will firm up as they cool.

Recipe Variations

If you’re looking to switch things up, here are a few fun ways to customize your healthy peanut butter cookies:

• Chocolate Chips – If you like a chocolate chip cookie, grab a few tablespoons of your favorite chocolate chips (I like these sugar-free ones ) and press them on top before baking. You can see a visual in my protein cookie recipe . Just don’t mix the chips into the dough, or they’ll melt all over the pan.
• Oats – Combine the best of both worlds and make my peanut butter oatmeal cookies !
• Crunchy – If you like a little texture in your cookies, swap out creamy peanut butter for crunchy , or stir in some chopped peanuts, pecans, or almonds.
• Spiced – For a fall inspired treat, add 1/2 teaspoon of cinnamon or even a teaspoon of pumpkin pie spice to the dough.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/4 cups Creamy peanut butter (not too runny) ▢
• 1/2 cup Maple syrup (I use my natural Wholesome Yum Zero Sugar Maple Syrup ) ▢
• 2 large Eggs ▢
• 1 tsp Vanilla extract ▢
• 1/4 tsp Sea salt (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.
2. Combine the peanut butter, maple syrup, eggs, vanilla, and salt in a large bowl. Mix well with a whisk. The mixture will be runny and lumpy at first, but will thicken as you keep mixing.
3. Refrigerate the dough for at least 15-20 minutes to firm up.
4. Using a medium cookie scoop , place balls of cookie dough onto the baking sheet, about 2 inches apart. Flatten using a fork in a cross-cross pattern to about 1/4 inch thickness in the center (the edges may be a bit thicker, which is fine).
5. Bake for 10-12 minutes , until very lightly golden on the edges but a little underbaked.
6. Let your healthy peanut butter cookies cool completely. They will firm up as they cool.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cookie

• Tips: Check out my recipe tips above to help you work with the cookie dough, get the right texture in your cookies, prevent them from falling apart, and adjust the sweetness.
• Storage: Keep in an airtight container at room temperature for up to a week.
• Freeze: Place the cookies in a single layer on a baking sheet and freeze until solid, then transfer them to an airtight container or zip lock bag. Store in the freezer for up to 3 months.
• Note on nutrition: The nutrition info is based on my sugar free maple syrup. These will have more sugar if you use regular.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Peanut Butter Cookies

Gratitude Moment

I’ve said it before and I’ll say it again, I’m so grateful to have my zero sugar maple syrup to play with in my cooking and baking! I really missed it for so many years after reducing sugar.

If you’ve been looking for a lighter alternative for your cooking and baking without the extra sugar, I hope you’ll give it a try. It works the same way as regular maple syrup in pretty much any recipe — and naturally, over your pancakes and waffles , too.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Peanut Butter Cookies

My sweet, chewy, and healthy peanut butter cookies have just 4 simple ingredients and no refined sugar. The perfect recipe for a quick treat!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/peanut-butter-cookies/

Ingredients

• 1 1/4 cups Creamy peanut butter (not too runny)
• 1/2 cup Maple syrup (I use my natural Wholesome Yum Zero Sugar Maple Syrup )
• 2 large Eggs
• 1 tsp Vanilla extract
• 1/4 tsp Sea salt (optional)

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.
2. Combine the peanut butter, maple syrup, eggs, vanilla, and salt in a large bowl. Mix well with a whisk. The mixture will be runny and lumpy at first, but will thicken as you keep mixing.
3. Refrigerate the dough for at least 15-20 minutes to firm up.
4. Using a medium cookie scoop , place balls of cookie dough onto the baking sheet, about 2 inches apart. Flatten using a fork in a cross-cross pattern to about 1/4 inch thickness in the center (the edges may be a bit thicker, which is fine).
5. Bake for 10-12 minutes , until very lightly golden on the edges but a little underbaked.
6. Let your healthy peanut butter cookies cool completely. They will firm up as they cool.

Maya’s Recipe Notes

Serving size: 1 cookie

• Tips: Check out my recipe tips above to help you work with the cookie dough, get the right texture in your cookies, prevent them from falling apart, and adjust the sweetness.
• Storage: Keep in an airtight container at room temperature for up to a week.
• Freeze: Place the cookies in a single layer on a baking sheet and freeze until solid, then transfer them to an airtight container or zip lock bag. Store in the freezer for up to 3 months.
• Note on nutrition: The nutrition info is based on my sugar free maple syrup. These will have more sugar if you use regular.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)