salted [keto] peanut butter cups

August 3, 2018

I’ve been inspired by two friends to start dipping my toes into keto & low-carb food options. although I don’t abide by either of those diets, there is no harm in trying them out! and these keto-friendly Reese’s Peanut Butter Cup copy-cats are pretty delicious.

 

peanut butter >> when on a sugar-free diet, peanut butter can be one of the best ways to indulge. heck peanut butter is great indulgence even when you aren’t on a diet! it is salty, satiating and can really satisfy your taste buds. in addition, it is a great source protein, high in [good] fats, low-carb and is packed full with a ton of key vitaminsand minerals [niacin, vitamin E, thiamin, riboflavin, pantothenic acid, folate, calcium, iron, magnesium, manganese, phosphorus and potassium.] 

 

in a typical serving of peanut butter [2 Tbsp.] there is a total of 188 calories with the following macronutrients:

16 grams of fat

6 grams of carbs

4 grams of net carbs

2 grams of fiber

8 grams of protein

these peanut butter cups only have about 1 Tbsp. of peanut butter in each; however, depending on how you make them, there can be 2 Tbsp. per cup. 

 

dark chocolate >> when choosing your dark chocolate, you want to make sure that it is made up of at least 70% cacao – the higher the cacao percentage, the lower the net-carbs. cacao is one of the most antioxidant rich foods – providing at least as much as any other fruit [blueberries, acai berries]. it also has high levels of polyphenols, which combats stress in the body, and contains flavonols, which can reduce the risk of heart disease by lowering blood pressure.  

*keep in mind cacao and cocoa are not the same! the process of cold-pressing un-roasted cacao beans allows the living enzymes to remain and the fat to be removed. cocoa powder is raw cacao that has been roasted at high temperatures, which changes the health benefits and makes it sweeter. 

 

optional ideas >> 

assembly directions: you can take the time to make these into the perfect little Reese’s cup lookalikes or, if you are in a time crunch, there is a much easier way – both directions are included below. 

toppings/additional ingredient ideas: add coconut in the cups and sprinkled on top, drizzle melted peanut butter over the tops, sprinkle on flakey salt and/or add chopped nuts to the peanut butter mixture 

 

try these babies out and let me know what you think! also, keep an eye out for more keto-friendly/low-carb recipes! 

above: step-by-step photos of the Reese's lookalike process

 'Reese's Lookalikes' with coconut --- quicker method' with peanut butter drizzle

salted [keto] peanut butter cups

yields: 12 cups              prep time: 10 minutes               freeze time: 1 hour

 

INGREDIENTS

1 ½ cups creamy unsweetened peanut butter, melted*

1 cups coconut flour

¼ cup coconut sugar 

1 tsp. vanilla extract

20 oz. dark chocolate chips, melted 

2-3 Tbsp. coconut oil 

optional:

½ cup unsweetened coconut flakes**

¼ cup creamy peanut butter, melted – for drizzling

flakey sea salt, for garnishing 

 

DIRECTIONS

Reese’s Lookalikes:

Prepare a cupcake pan with 12 cupcake tins.

In a small saucepan over medium-low heat, melt half of the dark chocolate and half of the coconut oil.

*stir consistently so that it doesn’t harden up. 

Pour 1 Tbsp. of the melted chocolate into each cupcake tin. Freeze for 10 minutes. 

In a large bowl, combine 1 ½ cup of the melted peanut butter, coconut flour, coconut sugar and vanilla. Mix well. 

Sprinkle ½ tsp. of coconut flakes onto the center of each chocolate-filled cupcake tin. 

Roll 1 Tbsp. of the peanut butter mixture into a ball, flatten lightly and place on top of the coconut flakes. 

Freeze for another 10 minutes. 

Melt the other half of the dark chocolate and half of the coconut oil. 

Spoon 2 Tbsp. of the chocolate over the peanut butter in each cupcake tin. 

Sprinkle coconut flakes and flakey salt onto the top of each cup or drizzle more melted peanut butter over the tops. 

Freeze for another 30-60 minutes. 

Quicker Method:

Prepare a baking sheet lined with parchment paper.

In a large bowl, combine 1 ½ cup of the melted peanut butter, coconut flour, coconut sugar and vanilla. Mix well. 

Using your hands, create 12 similar sized balls of the peanut butter mixture. 

Pat them down slightly, making them a bit flat, and place them on your prepared baking sheet. 

Freeze for at least 30 minutes. 

In a small saucepan over medium-low heat, melt the chocolate and coconut oil.

*stir consistently so that it doesn’t harden up. 

Drop the frozen peanut butter rounds into the melted chocolate and flip to ensure that they are covered entirely. 

Return them to the baking sheet. 

Drizzle with more melted peanut butter and sprinkle with flakey salt. 

Freeze for another hour. 

 

NOTES

*you can use any kind of nut butter that you prefer; peanut butter, almond butter, cashew butter, etc. 

**the coconut flakes are optional, you can always leave this part out if you don’t like coconut!

 

sources: Perfect Keto, HealthLine & Food Matters

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