You might think cookies are banned on a keto diet.
Not these low-carb ketogenic peanut butter cookies.
These keto peanut butter cookies will satisfy your sweet tooth while giving you the peace of mind that they’re not loaded with sugar.
In fact, the monk fruit blend used in this recipe in place of sugar is sugar-free.
In addition to being keto-friendly and low-carb, these keto peanut butter cookies are packed full of nutrients.
They’re also gluten-free, making them an ideal snack if you are allergic or intolerant to gluten.
They don’t take long to make either — just a few minutes. The longest step is waiting for them to cool down, which is critical.
Eat them too soon and they will fall apart easily. Wait a total of 20 minutes to cool and they will firm up nicely.
Keto Peanut Butter Cookies Ingredients:
- Peanut butter — Peanut butter is an excellent source of protein and fat, nutrients that can help you feel full for longer. When shopping for peanut butter, make sure to buy natural unsweetened peanut butter, with no added oils or sugar. I used crunchy peanut butter, but if you prefer not to have some chunks in your keto cookies, feel free to use smooth keto peanut butter.
- Almond flour — This gluten-free nutty flour is made from ground almonds and adds a moist texture to recipes. It’s high in fiber and rich in vitamin E.
- Monk fruit blend with erythritol — This is a zero-calorie, zero-net carb, sugar-free sweetener. It’s an excellent sugar substitute to use in keto recipes.
- Eggs — Eggs are are an excellent source of protein and several vitamins and minerals. They are especially rich in B vitamins. If you follow a vegan diet you can easily substitute the egg with ground flaxseeds or chia seeds. First, you need to soak the seeds in water. See the directions below in the substitutions for the egg section.
Substitutions for Ingredients
If you don’t have almond flour on hand here are some other keto-friendly flours:
- Coconut flour – this gluten-free flour is nutrient-dense and packed with fiber. It’s a bit tricky to bake with, and it’s not a 1:1 ratio substitution. You may have to experiment with the ideal amount to use. It’s a bit harder to find than coconut flour, but if you are looking for a 1:1 substitute, you may want to try cashew nut flour as long as you are clear of nut allergy.
- Ground flaxseed meal – Flaxseeds are rich in omega-3 fatty acids and fiber. They can also be used as an egg substitute in recipes.
Substitutions for peanut butter (Check the label before buying nut butter to make sure there is no added sugar or oil):
- Almond butter
- Macadamia nut butter
- Pecan butter
- There are several brands of keto nut butter available for purchase online
Substitutions for monk fruit blend with erythritol:
This is a popular sugar substitute used in low-carb baking, which unlike stevia doesn’t have a bitter aftertaste.
Don’t be surprised if you feel a cooling effect on your tongue.
This is caused by erythritol. Swerve confectioners is a sugar substitute consisting of erythritol and Oligosaccharides.
Since there are no net carbs, and the ingredients in Swerve do not spike blood sugar, it’s considered suitable for keto baking.
Some people experience stomach discomfort with sugar alcohols like erythritol so it may be best to use an erythritol blend instead of just pure erythritol.
Stevia Blend for Baking
There are many stevia blends for baking available online or you can try making your own at home.
The most common blends are stevia + erythritol, and stevia + monk fruit. Keep in mind that stevia is intensely sweet so you will need to adjust accordingly.
Substitutions for egg:
- Flax egg – mix 1 tablespoon of ground flaxseed with 3 tbsp. water, let soak for 5-10 min
- Chia seed egg – mix 1 tablespoon of chia seeds with 3 tbsp. water, let soak for 5-10 min
How to Make Keto Peanut Butter Cookies
These keto peanut butter cookies are so simple to make.
You can mix all of the ingredients together while the oven is pre-heating. In the time it takes to pre-heat the oven, these cookies are ready to bake!
The total cook time from prep to cool down is about 40 minutes.
How Many Carbs Per Keto Peanut Butter Cookie
In each peanut butter cookie, there are 5 g total carbohydrates, 2 g fiber, and 3 g net carbs.
When you calculate carbohydrates you should be calculating net carbs. Each cookie has just 3 grams of net carbs.
How Many Calories In a Peanut Butter Cookie
There are 147 calories per cookie.
Keto Peanut Butter Cookies Recipe Nutritional facts:
- Nutrition facts per peanut butter cookie (based on 9 cookies)
- 147 kcal, 12 g fat, 6.7 g protein, 5 g carbohydrates, 2 g fiber, 3 g net carbs
Individual Ingredients Nutrition Facts
- 3/4 c peanut butter – 1,080 kcal, 90 g fat, 48 g protein, 42 g carbohydrates, 18 g fiber, 24 grams net carbs
- 1/4 c almond flour – 170 kcal, 15 g fat, 6 g protein, 5 g carbohydrates, 3 g fiber, 2 g net carbs
- 1/3 c monk fruit blend with erythritol – 0 calorie blend
- 1 egg – 70 kcal, 5 g fat, 6 g protein, 0 carbohydrates
Total recipe Nutrition facts
- 1320 kcal, 110 grams fat, 60 grams protein, 47 g grams carbohydrates, 21 grams fiber, 26 grams net carbs
- 3/4 cup peanut butter, chunky, salted keto variety
- 1/4 cup almond flour
- 1/3 cup monk fruit blend with erythritol, granulated
- 1 large egg
- 1/2 tsp vanilla extract
- Preheat the oven to 350 degrees Fahrenheit.
- Line a baking sheet with parchment paper.
- Mix all ingredients in a large mixing bowl: peanut butter, almond flour, monk fruit blend, egg, and vanilla extract (I use a spatula).
- Form small balls with the dough about 1-inch in diameter (forms about 9) and place them on the parchment paper-lined cookie sheet about 3 inches apart. Give enough space so that when you press down with a fork (step 5), the dough doesn’t touch.
- First, use your fingers to gently flatten the ball. Then use a fork to press a criss-cross pattern into the dough.
- Bake for 12 minutes. Keep a close eye on the cookies to prevent over-baking, which can happen quickly and result in a crunchy cookie. The cookies should have a soft, chewy consistency.
Nutrition Information:Yield: 9 Serving Size: 1
Amount Per Serving: Calories: 157Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 21mgSodium: 111mgCarbohydrates: 7gFiber: 2gSugar: 2gProtein: 6g
Is Peanut Butter Keto Friendly?
The typical profile of keto-friendly food is high-fat, low-carb, and moderate in protein. Peanut butter (with nothing added) fits this profile nearly perfectly.
Besides fitting the keto profile, natural peanut butter is nutrient-dense and packed with healthy fats, protein, antioxidants, vitamins, and minerals.
It’s also loaded with dietary fiber — a nutrient that is sometimes inadequate on a keto diet.
This keto peanut butter cookie recipe is ideal if you desire something sweet without the added sugar. Plus, it’s easy to make and there are only 5 ingredients!
Try to experiment more with this keto cookie recipe. You can try them with almond butter, macadamia nut butter, or pecan butter. You can also try adding a dash of cinnamon. Or try adding some sugar-free chocolate chips to make keto-friendly Reese’s chocolate peanut butter cookies!
Let’s also not forget that these cookies can fit with many different types of diets: low-carb, keto, paleo, diabetic, gluten-free, and the list goes on. The recipe can also be adjusted to fit a vegan diet by substituting the egg with flaxseeds or chia seeds.
Enjoy these keto peanut butter cookies with a glass of unsweetened vanilla almond milk. Creamy almond milk is an ideal keto-friendly beverage at only 1 gram of net carbs per cup. It’s also surprisingly low in calories at 40 calories per cup.
Please note that In the short-term, nutritional ketosis is considered safe, however, there is limited research on the long-term effects. This is why it is recommended to eventually transition to a sustainable, nutrient-dense, low-carb diet.
Certain groups of people are advised not to follow a ketogenic diet, including people with type 1 diabetes, pancreatic disease, liver conditions, thyroid problems, eating disorders, gallbladder disease, pregnant or breastfeeding women, and athletes.
Always check with your doctor or dietitian first to make sure it is safe for you to start a keto diet.