FREE 5-Ingredient Recipe EBook
- Why You Need My Peanut Butter Mousse Recipe
- Ingredients & Substitutions
- How To Make Peanut Butter Mousse
- My Recipe Tips
- Flavor & Topping Variations
- Peanut Butter Mousse (10-Min Recipe) Recipe card
- Recipe Reviews
This peanut butter mousse one of my favorite fast and fluffy sugar-free treats. There’s no baking and no waiting for anything to set, so it’s perfect low carb dessert to make when you need a sweet fix fast . I based it on my sugar free chocolate mousse recipe, but this time with a peanut butter flavor — and it’s just as easy. Make this keto peanut butter mousse with me in just 10 minutes!
Why You Need My Peanut Butter Mousse Recipe
- Fluffy, creamy, and peanut buttery – If you like my sugar free chocolate pudding or strawberry cheesecake fluff , but are also a peanut butter fan, you’ll love this 4-ingredient peanut butter mousse. It’s light and fluffy, like eating a peanut butter cloud.
- Fast 10-minute prep time – With just 4 ingredients! I love this when I don’t actually feel like cooking anything but want an instant treat.
- Sugar free, gluten free treat – Most recipes have so much sugar, but mine is naturally sweetened and has just 4.8g net carbs . So yes, this is a keto peanut butter mousse recipe, but it’s also a great option if you’re just reducing sugar (like me these days).
- Versatile – I usually enjoy this as a quick dessert by itself, but you can also use it for frosting cakes or cupcakes, or layer with other ingredients to make parfaits.
Ingredients & Substitutions
Here I explain the best ingredients for my peanut butter mousse recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Heavy Cream – A.k.a. heavy whipping cream. You can swap it for coconut cream if you like, but keep in mind the mascarpone (below) means it’s still not dairy-free.
- Creamy Peanut Butter – I like this brand that’s super creamy and thick, with no added sugar. But unlike some of my other peanut butter recipes (like keto peanut butter cookies or healthy peanut butter cookies ), the consistency doesn’t matter here — any peanut butter will work just fine. You can also use almond butter or other nut butters, or sunflower seed butter for a nut-free option. Stick to ones without added sugar to keep this peanut butter mousse keto friendly.
- Besti Powdered Monk Fruit Allulose Blend – I highly recommend this powdered sweetener because it dissolves for a completely smooth texture and won’t crystallize. Notes on other options: Other powdered sweeteners – Most brands of monk fruit, stevia, and erythritol, don’t dissolve well and can leave a gritty texture, so I don’t recommend them. Plain confectioners allulose is the only other one I like in this recipe — just increase the amount to 1/4 cup. Granulated sweeteners – These are even worse in terms of texture. Avoid! Regular powdered sugar – Most of you know I never use this, but it works fine if it fits your lifestyle. Liquid sweeteners – These won’t work well because they will make your peanut butter mousse runny.
- Mascarpone Cheese – This gives the mousse a creamy texture, so it’s not just flavored whipped cream. You can make your own homemade mascarpone if you can’t find any. Cream cheese also works, but I’m not a fan of the tangy flavor with peanut butter.
How To Make Peanut Butter Mousse
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Beat the cream. In a large mixing bowl, use a hand mixer or stand mixer to beat the heavy cream until soft peaks form. (I have this electric mixer , and love the multiple speeds and storage for attachments.) Remove 1/4 of the whipped cream and set aside to use later.
- Mix the peanut butter, mascarpone, and Besti. In a smaller bowl, stir the peanut butter and mascarpone together, then add the powdered Besti and mix until it’s all blended. I like to use a whisk for this step, but any utensil is fine as long as you get the mixture totally smooth.
- Fold together. Add the peanut butter mixture to the whipped cream, and gently fold it in.
- Enjoy! Spoon the keto peanut butter mousse into little serving dishes ( I like to use these , pictured below). Pipe the served whipped cream on top. You can also add other toppings — see my topping ideas below!
My Recipe Tips
- Chill your tools for faster whipping. I always pop my bowl and beaters in the fridge before whipping cream. You don’t have to, but it makes the whipping go faster!
- Don’t overbeat the cream. You want soft peaks, not stiff peaks, otherwise it will be hard to fold in the peanut butter mixture. Soft peaks will form trails, but are not super stiff. If you hold your mixer up, the peaks should curve over.
- When mixing in the whipped cream, gently fold — don’t stir! To fold, scoop your spatula to the bottom of the bowl, lift, and flip over to fold. If you stir, you’ll break down all those air pockets and your peanut butter mousse won’t be fluffy.
- Bring your mascarpone to room temperature. Cream should stay cold, but the mascarpone will mix more easily when it’s softened. I don’t keep my peanut butter in the fridge, but if you do, bring that to room temp as well.
Flavor & Topping Variations
I love (love, love) that this keto peanut butter mousse only has 4 ingredients, but if you’ve got toppings or mix-ins around, why not use them? Here are some ways you can change it up:
- Chocolate – You’ve got 3 options here: Chocolate Topping – I topped with chocolate shavings above, but you can also use sugar-free chocolate chips , either on top or folded into the mousse itself. Chocolate Flavor – If you prefer a chocolate peanut butter mousse, melt 1/2 cup of the chocolate chips, then mix them into the peanut butter base before folding with the cream. You can even use white chocolate or milk chocolate chips . Chocolate Sauce – Make my sugar free chocolate syrup and drizzle it on top.
- Crunch – I added chopped peanuts above. You can use any nuts or seeds, or even unsweetened coconut flakes.
- Coffee Vibes – Stir a teaspoon of instant coffee granules into the peanut butter for a subtle mocha flavor. I generally used to think I hate instant coffee, but discovered this one is amazing !
- Flavor Extracts – Beat in 1/2 teaspoon of hazelnut , mint , or vanilla extract right after whipping the cream.
Ingredients
Tap underlined ingredients to see the ones I use.
- 3/4 cup Heavy cream ▢
- 1/4 cup Peanut butter (I use one with no sugar added) ▢
- 3 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
- 1/2 cup Mascarpone cheese (at room temperature) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- In a large bowl, use a hand mixer to beat the heavy cream until soft peaks form, about 3-4 minutes . Remove 1/4 of the whipped cream and set aside to use later.
- In a small bowl, stir together peanut butter and mascarpone cheese, until creamy. Stir in powdered Besti, until well blended.
- Add the peanut butter mixture to the whipped cream, and gently fold, being careful not to break down the whipped cream too much.
- Scoop the peanut butter mousse into serving dishes. Top with a dollop of the reserved whipped cream. You can also add other toppings if you like (see ideas above).
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: 1/2 cup peanut butter mousse with 1 tablespoon whipped cream on top
- Tips: Check out my recipe tips above to help you whip the cream faster and get the perfect fluffy texture in your mousse.
- Toppings – See my variations above for toppings you can add, as well as mix-ins to change the flavor a bit.
- Store: Cover and store in the refrigerator for up to 3-5 days. You can easily meal prep this little dessert for the week!
- Freeze: Keep in the freezer for up to 3 months. Just thaw in fridge overnight.
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.
Keto Peanut Butter Mousse
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:
- 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 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 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!
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:
| 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.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Peanut Butter Mousse (10-Min Recipe)
My easy peanut butter mousse recipe is the perfect creamy, fluffy, and keto friendly dessert! It takes just 10 minutes and 4 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/peanut-butter-mousse/
Ingredients
- 3/4 cup Heavy cream
- 1/4 cup Peanut butter (I use one with no sugar added)
- 3 tbsp Besti Powdered Monk Fruit Allulose Blend
- 1/2 cup Mascarpone cheese (at room temperature)
Instructions
- In a large bowl, use a hand mixer to beat the heavy cream until soft peaks form, about 3-4 minutes . Remove 1/4 of the whipped cream and set aside to use later.
- In a small bowl, stir together peanut butter and mascarpone cheese, until creamy. Stir in powdered Besti, until well blended.
- Add the peanut butter mixture to the whipped cream, and gently fold, being careful not to break down the whipped cream too much.
- Scoop the peanut butter mousse into serving dishes. Top with a dollop of the reserved whipped cream. You can also add other toppings if you like (see ideas above).
Maya’s Recipe Notes
Serving size: 1/2 cup peanut butter mousse with 1 tablespoon whipped cream on top
- Tips: Check out my recipe tips above to help you whip the cream faster and get the perfect fluffy texture in your mousse.
- Toppings - See my variations above for toppings you can add, as well as mix-ins to change the flavor a bit.
- Store: Cover and store in the refrigerator for up to 3-5 days. You can easily meal prep this little dessert for the week!
- Freeze: Keep in the freezer for up to 3 months. Just thaw in fridge overnight.
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. :)
