Keto Peanut Butter & Jelly Cups

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These keto peanut butter jelly cups use no additional ingredients to make the jelly layer — no gelatin, no guar gum… The jelly is actually made by using blueberries which are high in pectin, a naturally occurring jelling agent. When blended and then frozen, the blueberries turn into a jelly all on their own — how cool is that?

Flavour Options for Keto PB & J Cups

These jellies are best stored in the freezer and then removed a little before eating. If you firm jelly cups that can be stored in the fridge, use gelatin or agar powder. Sweetener such as liquid stevia, Swerve or Erythritol can be added to taste. Here are a few recipe ideas you can use for the jelly layer:

Raspberries: 1 cup (123 g/ 4.3 oz) fresh or frozen raspberries, ¹/₂ cup (120 ml/ 4 fl oz) water and ¹/₄ cup (40 g/ 1.4 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Sugar-Free Raspberry & Cream Jellies

Strawberries: 1 cup (144 g/ 5.1 oz) fresh or frozen strawberries, 1/3 cup (80 ml/ 2.7 fl oz) water and 3 tbsp (33 g/ 1.2 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Sugar-Free Strawberry & Lime Jellies. The same ratio of gelatin, berries and water will also work for blueberries.

Blackberries: 1 cup (123 g/ 4.3 oz) fresh or frozen raspberries, ¹/₂ cup (120 ml/ 4 fl oz) water and ¹/₄ cup (40 g/ 1.4 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Spooky Halloween Blackberry Jelly Bats

To keep these low-carb treats as close to PBJ cups as possible, I’ve used roasted peanuts in the base, as well as cashew butter to help blend. I find this combination works really well, however you could easily use peanut butter in place of the cashew, or if you don’t include peanuts in your diet, simply swap out the peanuts for roasted cashews or almonds, the result will still be delicious!

How about peanuts on keto? Soaking and/or cooking peanuts, choosing organic peanuts or peanut butter, and limiting portion sizes and frequency are key to maximizing their benefits while reducing potential risks.

Note: Apart from 85% dark chocolate, you can use 90% dark chocolate or sugar-free dark chocolate such as Lily's. If you like your chocolate really dark, go for 100% chocolate!

Nutritional values (per serving, cup)

Ingredients (makes 12 cups)

Peanut butter layer:

• ¹/₂ cup roasted unsalted peanuts or almonds (73 g/ 2.6 oz)
• 1 tbsp coconut butter (16 g/ 0.5 oz) - you can make your own coconut butter
• ¹/₄ cup cashews or 2 tbsp cashew butter or our homemade Almond & Cashew Butter (32 g/ 1.1 oz)
• 1 tbsp Sukrin Gold, Erythritol or Swerve (10 g/ 0.4 oz)
• 1 heaped tbsp almond flour (8 g/ 0.3 oz)

Blueberry jelly layer:

• 125 g fresh or frozen blueberries (4.4 oz)
• 2-5 drops liquid stevia, or to taste
• Optional: gelatin powder for a firmer jelly (see tips above for details)

Chocolate layer:

• 8 large squares 85% dark chocolate (80 g/ 2.8 oz)

Instructions

1. To make the base, add all ingredients into a food processor and pulse until combined and resembling a thick (but lumpy!) paste.
   
   
2. Divide evenly among 12 mini muffin molds and press down firmly (about 12 g/ 0.4 oz per cup). Place in the freezer whilst you make the jelly layer.
   
   
3. To make the jelly, add the blueberries to the food processor and mix until smooth. Add a few drops of stevia, blend, and then taste and add another drop or two if required.
   
   
4. Distribute evenly among the molds on top of the peanut base (slightly less than 1 tbsp per cup). Place in the freezer whilst you make the chocolate layer.
   
   
5. To make the chocolate top, chop the chocolate into smaller pieces.
   
6. Melt in a saucepan over the lowest heat.
   
7. Pour evenly across the jelly layer (about 1 ¹/₂ tsp per cup) and set in the freezer at least twenty minutes.
   
   
8. Remove from the freezer and allow to sit at room temperature a few minutes before serving.
   
   
9. Store in the freezer for up to six weeks.
   
   

Ingredient nutritional breakdown (per serving, cup)

Net carbs	Protein	Fat	Calories
Peanuts
0.5 g	1.6 g	3 g	34 kcal
Coconut butter, organic, unsweetened
0.1 g	0.1 g	0.7 g	8 kcal
Nuts, cashew butter, plain, without salt added
0.7 g	0.5 g	1.3 g	16 kcal
Sukrin Gold, brown sugar substitute
0 g	0 g	0 g	0 kcal
Almond flour (blanched ground almonds, almond meal)
0.1 g	0.1 g	0.4 g	4 kcal
Blueberries, fresh
1.3 g	0.1 g	0 g	6 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g	0 g	0 g	0 kcal
Dark chocolate, 85% cocoa (cacao)
1.3 g	0.7 g	3.1 g	35 kcal
Total per serving, cup
3.9 g	3.1 g	8.5 g	103 kcal

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