Free Printable: Low Carb & Keto Food List

Why You’ll Love My Keto Peanut Butter Cups
Ingredients & Substitutions
How To Make Keto Peanut Butter Cups
Storage Instructions
Creative Ways To Use Them
More Chocolate & Peanut Butter Recipes
My Tools For This Recipe
Keto Peanut Butter Cups (5 Ingredients) Recipe card
Recipe Reviews

Craving a Reese’s peanut butter cup? I’m a huge fan of chocolate and peanut butter together, but not so much of all the sugar in traditional Reese’s. These sugar free keto peanut butter cups are perfect when I want a little treat without the sugar crash. And they are much easier than my other chocolate dipped sugar-free desserts , like keto shortbread cookies or keto buckeyes .

Why You’ll Love My Keto Peanut Butter Cups

Chocolate and peanut butter – Just putting this out there. If you like both of these, you’ll love my keto peanut butter cups!
Just the right texture – It took some tweaking to get the inside to be pretty firm like a real Reese’s pb cup, but I did it! I think it’s much better than having a runny center.
Sweet, but not too sweet – As someone that has avoided refined sugar for over a decade, Reese’s tastes almost coyly sweet to me. My homemade version of these cups is still sweet enough, but you can actually taste the other flavors instead of just the sugar!
Easy to make – You need just 5 ingredients (plus 2 optional ones if you want), and these little low carb snacks only take about 10 minutes of active prep time. The hardest part is waiting for each layer to firm up!
Sugar free, low carb, and keto friendly – With just 3g net carbs each and zero sugar, these are perfect for anyone watching their sugar intake or following a low carb diet . They are also gluten and dairy free.
Great for holidays or any day – Many readers have told me they make these sugar free peanut butter cups in different shapes for Easter (see ideas below), and I make them for my kids every Halloween myself. But it’s also nice to keep a stash for cravings anytime !

Stacked sugar free peanut butter cups next to bag of Besti. - 3

Ingredients & Substitutions

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

Chocolate Layers:

This recipe has two chocolate layers. One goes on the bottom of the mold, and one goes on top. Both use the same ingredients:

Sugar-Free Chocolate Chips – I use this brand for just about any recipe that calls for chocolate chips, but you could use any any sweetened sugar-free chocolate. I don’t recommend using unsweetened chocolate (designed for baking) for keto peanut butter cups, as it’s very bitter and (surprise!) not sweet at all.
Coconut Oil – This helps the chocolate set better. You want the kind that’s solid at room temperature. And don’t worry, you can’t really taste it!
Vanilla Extract – This is optional, but I think it adds great flavor.

Peanut Butter Layer:

This layer is our peanut butter center! You’ll need some of the same ingredients as the outer layers and some different ones:

Peanut Butter – The brand you use here matters, because many natural peanut butters are very runny. You want thick and creamy natural peanut butter, like this sugar-free brand I use . Avoid “regular” peanut butter that has added sugar — make sure to check the label! Other types of nut butter, like almond butter or sunflower seed butter, work okay, but they are typically more runny, so the texture of the inside isn’t my favorite with them.
Coconut Oil – Here it helps with the texture.
Powdered Besti – Sugar free peanut butter cups doesn’t mean they are unsweetened! This natural sweetener mimics the taste and texture of conventional powdered sugar without the carbs and calories. But the most important part is that it dissolves easily and doesn’t crystallize (unlike most sugar alternatives ), so your filling tastes silky smooth. If you want to try something else, use my sweetener conversion chart , but keep in mind that most brands can leave a slightly grainy texture if they contain powdered erythritol, especially after storing for a while. Definitely avoid granulated, liquid, or super concentrated versions, because they will throw off either the moisture balance, texture, or both.
Peanut Flour – I use this to thicken the peanut butter filling without diluting that peanut butter taste! Another plus is that peanut flour is very fine, so unlike other keto flours, it won’t make the inside gritty. If you need an alternative, super fine almond flour or finely ground sunflower seed flour do work, but the inside still comes out less smooth.
Optional Ingredients – Vanilla and sea salt.

Recipe ingredients in bowls: chocolate chips, nut butter, Besti, peanut flour, coconut oil, salt, and vanilla. - 4

How To Make Keto Peanut Butter Cups

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

Make the bottom chocolate layer . Line a muffin pan with parchment paper liners or candy cups . Melt chocolate and coconut oil together in a double broiler over low heat, or in a bowl in the microwave on low power, stirring often. Then, add vanilla. Fill the bottom of the parchment cups evenly with chocolate. Freeze until the top is firm.

Chocolate and coconut oil melted together in a bowl. - 5

Chocolate layer in the bottom of a lined muffin tin. - 6

Make the peanut butter layer. Heat the peanut butter and more coconut oil using a double boiler or microwave, as in step 1. Mix in the powdered Besti, peanut flour, vanilla, and sea salt (both optional) until smooth. Spoon a teaspoon of peanut butter mixture into each cup, on top of the chocolate. It’ll spread slightly, but won’t reach the edges — that’s perfect. Freeze until the top firms up.

Peanut butter layer mixed in a bowl. - 7

Peanut butter layer spread on top of frozen chocolate layer. - 8

Make the top chocolate layer. Melt more chocolate and coconut oil as in step 1, adding vanilla if you want to. Pour about 2 teaspoons over each peanut butter layer; it’ll fill the sides and cover the top. Return the keto peanut butter cups to the freezer and freeze until solid. Whew, we did it!

More chocolate mixture poured over the peanut butter mixture. - 9

Finished keto peanut butter cups on white background next to Besti. - 10

Storage Instructions

Store: Since these homemade keto peanut butter cups don’t contain any preservatives or processed ingredients that store-bought ones have, I recommend storing them in an airtight container in the fridge to stay firm. They last for weeks that way… if you manage to not eat them all by then. 😉
Freeze: These little treats freeze very well for up to 6 months. You can thaw them in the refrigerator or at room temperature before enjoying, but I actually think they taste amazing slowly melting in your mouth straight out of the freezer!

Keto peanut butter cup stacks on a white background, with a bite taken out of one of them. - 11

Creative Ways To Use Them

These keto chocolate peanut butter cups don’t last long at my house! Beyond just snacking, here are some other fun ways I like to use them:

Ice Cream – Chop and sprinkle these treats over my keto ice cream for a decadent topping.
Cheesecake – My all-time favorite way to use these sugar free peanut butter cups is for my keto chocolate peanut butter cheesecake recipe , but you could also use them as a topping for a classic keto cheesecake , too.
Halloween – These are fun to dress up in Halloween-themed wrappers for trick-or-treat bags. They also go perfectly on a keto charcuterie board if you want to add something sweet!
Easter – Use a fun Easter-themed mold like this to make egg and bunny shapes. So cute!
Keto Oatmeal – Customize your keto overnight oats by tossing in some chopped peanut butter cups, or use them to garnish warm keto oatmeal .

More Chocolate & Peanut Butter Recipes

If you loved these keto peanut butter cups, here are more ways I like to combine chocolate and peanut butter:

Peanut Butter Fat Bombs

Chocolate Peanut Butter Bars

Chocolate Peanut Butter Nice Cream

Chocolate peanut butter smoothie close up. - 18

Chocolate peanut butter smoothie close up. - 19

Peanut Butter Chocolate Smoothie

My Tools For This Recipe

Muffin Pan – My muffin tin is warp-resistant, which is awesome because it means these sugar free peanut butter cups will come out perfectly shaped, without any lopsided surprises!
Double Broiler – I prefer using a double boiler over a microwave for melting, because it gives me more control over the heat and helps chocolate melt evenly without burning.
Parchment Liners – These give you that classic Reese’s peanut butter cups look, but you could also use special candy liners as well.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Chocolate Layers

10 oz Sugar-free dark chocolate chips (or any sweetened sugar-free chocolate; divided) ▢
5 tbsp Coconut oil (divided) ▢
1/2 tsp Vanilla extract (optional, divided) ▢

Peanut Butter Layer

3 1/2 tbsp Peanut butter (creamy and thick, not runny) ▢
2 tsp Coconut oil (the kind that’s solid at room temperature) ▢
2 tbsp Besti Powdered Monk Fruit Allulose Blend (to taste) ▢
1/2 tbsp Peanut flour ▢
1/8 tsp Vanilla extract (optional) ▢
1 pinch Sea salt (optional, to taste) ▢

Instructions

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

Line a muffin pan with parchment paper liners (or candy cups).
For the bottom chocolate layer, heat half of the chocolate (5 oz, 142 g) and half of the coconut oil (2 1/2 tablespoons, 35 g) in a double boiler on the stove, stirring frequently, until melted. (You can also heat in the microwave, stirring at 20 second intervals.) Stir in half of the vanilla (1/4 teaspoon, 1mL), if using.
Fill the bottom of the parchment cups evenly with chocolate (about 2 teaspoons (10 mL) in each). Freeze for 10 minutes , until at least the top is firm.
Meanwhile, for the peanut butter layer, heat the peanut butter and coconut oil in a double boiler or microwave (same method as step 2). Stir in powdered Besti, peanut flour, vanilla (if using), and sea salt (if using), until smooth. Adjust sweetener and salt to taste if desired.
Spoon a teaspoon of the peanut butter mixture onto the center of each cup over the chocolate layer. It will spread a little into a circle, but not quite reach the edges, which is what you want. Freeze for another 10 minutes , until at least the top is firm.
Meanwhile, make the top chocolate layer. Heat the remaining chocolate (5 oz, 142 g) and remaining coconut oil (2 1/2 tablespoons, 35 g) in a double boiler or microwave (same method as step 2). Stir in the remaining vanilla (1/4 teaspoon, 1 mL), if using.
Pour the chocolate into the cups, over the peanut butter layer (about 2 teaspoons (10 mL) in each). The chocolate will fill the empty space on the sides of the peanut butter circles and also cover the top.
Return to the freezer for at least 20-30 minutes , until completely firm. Store keto peanut butter cups in the refrigerator.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 piece

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

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

Keto Peanut Butter Cups

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?

Keto Cheat Sheet System - printable pdf's and ebooks - 21

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:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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.

Pick A Protein	Pick A Veggie	Add Fat
Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison	Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery	Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

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

Instead Of This…	Eat This
Pancakes	Almond flour pancakes or coconut flour pancakes
Oatmeal	Keto oatmeal with hemp seeds
Cinnamon rolls	Fathead cinnamon rolls
Cereal	Keto nut granola
Muffins	Almond flour muffins or coconut flour muffins
Donuts	Almond flour donuts
Scones	Almond flour scones
High-sugar smoothies	Smoothie with berries or avocado
Hash browns	Cauliflower hash browns
Breakfast casserole	Breakfast casserole with no potatoes
Egg whites	Whole eggs
Turkey bacon	Bacon
Waffles	Chaffles

Keto Swaps For Bread

Instead Of This…	Eat This
Bagels	Fathead bagels
English muffin	Almond flour English muffin
White bread	Keto white bread
Multigrain bread	Coconut flour bread with seeds
Tortillas for wraps	Coconut flour tortillas
Corn taco shells	Cheddar cheese taco shells
Burger buns	Oopsie rolls , portobello mushroom caps
Breadsticks	Cauliflower breadsticks
Biscuits	Almond flour biscuits
Cornbread	Almond flour cornbread
Croutons	Parmesan crisps
Rice	Cauliflower rice , konjac rice

Keto Swaps For Meals & Side Dishes

Instead Of This…	Eat This
Breaded wings	Crispy air fryer wings (unbreaded)
Low-fat meat & poultry	High-fat cuts, or cook low-fat cuts with fat
Mashed potatoes	Mashed cauliflower
Roasted potatoes	Roasted or fried radishes
Tacos	Taco salad
Pizza	Fathead crust , chicken crust , or cauliflower crust pizza
Lasagna	Eggplant lasagna
Potato salad	Cauliflower “potato” salad
French fries	Jicama , rutabaga , or zucchini fries
Tater tots	Cauliflower tots
Wraps	Lettuce wraps , almond flour tortillas
Sushi	Naruto-style or homemade rice-free sushi
Breaded chicken or fish	Breaded cuts with almond flour or pork rinds
Spaghetti	Zoodles , spaghetti squash , shirataki noodles, kelp noodles

Keto Swaps For Snacks & Sauces

Instead Of This…	Eat This
Nachos	Cheese crisps
High-sugar fruit	Berries & other keto fruits
Crackers	Almond flour crackers
Hummus	Cauliflower hummus
Soft pretzels	Fathead pretzels
Popcorn	Puffed cheese
Granola bars	Grain-free granola bars
Jam	Sugar-free berry chia jam
Sweet fruity yogurt	Full-fat plain Greek yogurt with berries
Sweet salad dressing	Ranch , blue cheese , or plain vinaigrette
Ketchup	Mustard and/or sugar-free ketchup
BBQ sauce	Sugar-free BBQ sauce
Sweetened peanut butter	Natural, sugar-free nut butters
Light mayo	Avocado oil mayo
Maple syrup	Sugar-free, maple flavored syrup
Potato chips	Zucchini chips , pepperoni chips , pork rinds

Keto food swaps - snacks and sauces - 25

Keto Swaps For Cooking & Baking

Instead Of This…	Eat This
Sugar	Monk fruit or allulose
Powdered sugar	Powdered monk fruit or allulose
White flour	Almond or Coconut flour (use in tested recipes)
Making baked goods soft/chewy	Xanthan gum, flax seed meal, psyllium husk powder
Breadcrumbs	Pork rinds or almond flour
Margarine	Butter, coconut oil, or ghee
Vegetable oil	Olive or avocado oil
Bananas	Banana extract
Chocolate chips	Sugar-free chocolate chips
Cornstarch or flour roux	Xanthan gum or gelatin powder (used at the end)
Simple syrup	Dissolve monk fruit allulose blend in water over heat

Keto food swaps - baking and cooking - 26

Keto Swaps For Drinks

Instead Of This…	Eat This
Lemonade	Water with lemon
Soda	Flavored sparkling water
Milk	Almond milk, coconut milk, heavy cream
Latte	Butter coffee
Coffee creamer	Heavy cream
Sweet wine	Dry wine
Beer	Ultra light beer
Mixed drinks	Hard liquor with soda + lemon

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!

Keto foods to eat and avoid summary - 28

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:

Keto Cheat Sheet System - printable pdf's and ebooks - 29

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:

Sodium	Magnesium	Potassium
Bone broth Boullion cubes Bacon Salted nuts Pickles	Seaweed Seeds Nuts Avocado Leafy greens	Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork

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:

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

Keto Cheat Sheet System - printable pdf's and ebooks - 30

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

Keto Peanut Butter Cups (5 Ingredients)

Keto peanut butter cups stacked on top of each other. - 31

These sugar free keto peanut butter cups taste Reese’s, with only 3.2g net carbs each! You’ll love this easy recipe, made with 5 ingredients.

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/recipes/sugar-free-keto-peanut-butter-cups/

Ingredients

Chocolate Layers

10 oz Sugar-free dark chocolate chips (or any sweetened sugar-free chocolate; divided)
5 tbsp Coconut oil (divided)
1/2 tsp Vanilla extract (optional, divided)

Peanut Butter Layer

3 1/2 tbsp Peanut butter (creamy and thick, not runny)
2 tsp Coconut oil (the kind that’s solid at room temperature)
2 tbsp Besti Powdered Monk Fruit Allulose Blend (to taste)
1/2 tbsp Peanut flour
1/8 tsp Vanilla extract (optional)
1 pinch Sea salt (optional, to taste)

Instructions

Line a muffin pan with parchment paper liners (or candy cups).
For the bottom chocolate layer, heat half of the chocolate (5 oz, 142 g) and half of the coconut oil (2 1/2 tablespoons, 35 g) in a double boiler on the stove, stirring frequently, until melted. (You can also heat in the microwave, stirring at 20 second intervals.) Stir in half of the vanilla (1/4 teaspoon, 1mL), if using.
Fill the bottom of the parchment cups evenly with chocolate (about 2 teaspoons (10 mL) in each). Freeze for 10 minutes , until at least the top is firm.
Meanwhile, for the peanut butter layer, heat the peanut butter and coconut oil in a double boiler or microwave (same method as step 2). Stir in powdered Besti, peanut flour, vanilla (if using), and sea salt (if using), until smooth. Adjust sweetener and salt to taste if desired.
Spoon a teaspoon of the peanut butter mixture onto the center of each cup over the chocolate layer. It will spread a little into a circle, but not quite reach the edges, which is what you want. Freeze for another 10 minutes , until at least the top is firm.
Meanwhile, make the top chocolate layer. Heat the remaining chocolate (5 oz, 142 g) and remaining coconut oil (2 1/2 tablespoons, 35 g) in a double boiler or microwave (same method as step 2). Stir in the remaining vanilla (1/4 teaspoon, 1 mL), if using.
Pour the chocolate into the cups, over the peanut butter layer (about 2 teaspoons (10 mL) in each). The chocolate will fill the empty space on the sides of the peanut butter circles and also cover the top.
Return to the freezer for at least 20-30 minutes , until completely firm. Store keto peanut butter cups in the refrigerator.

Maya’s Recipe Notes

Serving size: 1 piece

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

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

Free Printable: Low Carb & Keto Food List

Why You’ll Love My Keto Peanut Butter Cups
Ingredients & Substitutions
How To Make Keto Peanut Butter Cups
Storage Instructions
Creative Ways To Use Them
More Chocolate & Peanut Butter Recipes
My Tools For This Recipe
Keto Peanut Butter Cups (5 Ingredients) Recipe card
Recipe Reviews

Why You’ll Love My Keto Peanut Butter Cups

Chocolate and peanut butter – Just putting this out there. If you like both of these, you’ll love my keto peanut butter cups!
Just the right texture – It took some tweaking to get the inside to be pretty firm like a real Reese’s pb cup, but I did it! I think it’s much better than having a runny center.
Sweet, but not too sweet – As someone that has avoided refined sugar for over a decade, Reese’s tastes almost coyly sweet to me. My homemade version of these cups is still sweet enough, but you can actually taste the other flavors instead of just the sugar!
Easy to make – You need just 5 ingredients (plus 2 optional ones if you want), and these little low carb snacks only take about 10 minutes of active prep time. The hardest part is waiting for each layer to firm up!
Sugar free, low carb, and keto friendly – With just 3g net carbs each and zero sugar, these are perfect for anyone watching their sugar intake or following a low carb diet . They are also gluten and dairy free.
Great for holidays or any day – Many readers have told me they make these sugar free peanut butter cups in different shapes for Easter (see ideas below), and I make them for my kids every Halloween myself. But it’s also nice to keep a stash for cravings anytime !

Stacked sugar free peanut butter cups next to bag of Besti. - 39

Ingredients & Substitutions

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