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Keto Peanut Butter Chocolate Cups (Better Than Reese’s)
Introduction
The hardest part of the Ketogenic diet isn’t giving up bread; it’s giving up the impulse candy bar at the grocery store checkout. Specifically, the peanut butter cup.
These Keto Peanut Butter Chocolate Cups are the ultimate solution. They replace the sugar-laden milk chocolate of the original with rich, sugar-free dark chocolate, and swap the sugary fondant filling for a creamy, salty-sweet peanut butter center sweetened with monk fruit or erythritol.1
With only 2g of Net Carbs per cup, these aren’t just a treat; they are a functional “Fat Bomb.” They provide a healthy dose of high-quality fats to keep you in ketosis and satiated, killing sugar cravings instantly. Best of all, they require no baking and come together in about 20 minutes.
Ingredients List
To keep the carb count low and the texture smooth, specific ingredients are required.
The Chocolate Shell
- 1 cup Sugar-Free Chocolate Chips: (Brands like Lily’s or ChocZero are best).
- Dark vs. Milk: Dark chocolate generally has fewer carbs, but sugar-free milk chocolate works if you prefer a milder taste.
- 1 tbsp Coconut Oil: Refined (flavorless).
- Why? This thins the chocolate, making it easier to coat the mold, and gives the shell a softer “snap” so it doesn’t shatter when you bite it.
The Peanut Butter Filling
- ½ cup Natural Peanut Butter: Creamy.
- Crucial Label Check: The ingredients should be only peanuts and salt. Avoid brands with added sugar, molasses, or hydrogenated palm oil.
- 2 tbsp Powdered Keto Sweetener: (Powdered Erythritol or Monk Fruit blend like Swerve Confectioners).
- Texture Note: Do not use granulated sweetener! It will not dissolve in the fat, leaving you with a gritty, sandy filling. Use powdered/confectioners style.
- 1 tbsp Butter: Melted. (Or coconut oil for dairy-free). This helps the filling firm up in the fridge.
- ½ tsp Vanilla Extract.
- Pinch of Sea Salt: Plus flaky salt for topping (optional).
Sensory Note: The snap of the cold chocolate shell gives way to a soft, melting peanut butter core that is savory, sweet, and cooling on the tongue.
Timing
This is a “no-bake” recipe that relies on freezer setting times.
- Prep Time: 15 minutes
- Freezing Time: 30 minutes (total)
- Total Time: ~45 minutes
Data Insight: A standard commercial peanut butter cup contains roughly 22g of sugar and 24g of carbs. This Keto version contains 0g added sugar and roughly 2-3g net carbs. By switching the sweetener to erythritol, you bypass the blood sugar spike entirely, keeping insulin levels stable.2
Step-by-Step Instructions
Step 1: The Chocolate Base
Prepare a standard muffin tin with 10 paper liners (or use a silicone mold for easier removal).
- In a microwave-safe bowl, combine the chocolate chips and 1 tbsp coconut oil.
- Microwave in 30-second intervals, stirring in between, until completely smooth.
- Pour: Spoon about 1 teaspoon of melted chocolate into the bottom of each muffin liner. Tilt the pan to coat the bottom evenly.
- Freeze: Place the pan in the freezer for 10 minutes to set the base.
Step 2: The Peanut Butter Filling
While the base freezes, make the filling.
- In a small bowl, mix the natural peanut butter, melted butter, powdered sweetener, vanilla, and salt.
- Stir until smooth. Taste and adjust sweetness if needed.
- Texture Check: If the mixture is too runny to handle, refrigerate it for 5 minutes.
Step 3: The Assembly
Remove the tin from the freezer.
- Place a small dollop (about 2 teaspoons) of the peanut butter mixture into the center of each frozen chocolate disk.
- Technique: Gently flatten the peanut butter with the back of a spoon, but do not let it touch the edges of the paper liner. You want the top layer of chocolate to seal it in.
Step 4: The Cover Up
- Spoon the remaining melted chocolate over the peanut butter patties.
- Tilt the pan gently to ensure the chocolate covers the peanut butter completely and touches the edges of the liner.
- Garnish: Sprinkle with a pinch of flaky sea salt immediately before the chocolate hardens.
Step 5: Final Freeze
- Return the pan to the freezer for 20 minutes until fully solid.
- Remove the paper liners and enjoy!
Nutritional Information
A high-fat, keto-friendly fuel source. Below is the estimated breakdown per cup (makes 10).
| Nutrient | Amount per Serving |
| Calories | 130 kcal |
| Total Fat | 11g |
| Total Carbs | 5g |
| Fiber | 3g |
| Net Carbs | 2g |
| Protein | 3g |
| Sugar | <1g |
Variations for the Recipe
- Almond Butter Cups: Swap peanut butter for almond butter for a Paleo-friendly or peanut-free version.3
- Fat Bomb Style: Add 1 tsp of MCT Oil to the peanut butter mixture for an extra ketone boost.
- Crunchy Version: Mix 2 tbsp of chopped peanuts or keto-friendly crisp rice cereal into the peanut butter filling.
- Lazy Bark: Don’t have molds? Pour the chocolate onto a parchment-lined baking sheet, swirl the peanut butter in with a knife, freeze, and break into shards.
Serving Suggestions
- The Coffee Companion: These pair perfectly with a black coffee or Bulletproof Coffee in the morning.
- Dessert: Serve straight from the fridge. Because natural peanut butter and coconut oil melt at body temperature, these can get messy if left in the sun.
Common Mistakes to Avoid
- Gritty Filling:
- The Issue: Using granulated erythritol.
- The Result: Crunching on sand inside your smooth cup.
- The Fix: Use powdered/confectioners sweetener. If you only have granulated, blitz it in a blender for 10 seconds to powder it.
- Seized Chocolate:
- The Issue: Getting water in the chocolate or overheating it.
- The Result: Clumpy, thick paste.
- The Fix: Microwave slowly and ensure all bowls are bone dry.
- Leaking Peanut Butter:
- The Issue: Spreading the PB all the way to the edge.
- The Result: The top layer of chocolate doesn’t seal with the bottom layer.
- The Fix: Keep the peanut butter dollop in the dead center.
Storing Tips for the Recipe
- Refrigeration: Store in an airtight container in the fridge for up to 2 weeks.
- Freezer: These freeze beautifully. Store for up to 3 months. Eat them directly from the freezer for a snapping, cold treat.
- Room Temp: Not Recommended. Without the stabilizers found in commercial candy, these will melt in your hand quickly.
Conclusion
Keto Peanut Butter Chocolate Cups prove that a low-carb lifestyle doesn’t mean a low-joy lifestyle. By using quality ingredients and a little freezer magic, you can create a confection that rivals the famous orange-wrapped candy, without the sugar crash or the guilt.
Ready to freeze? Melt that chocolate! If you try this recipe, please leave a star rating below and let us know: are you Team Dark Chocolate or Team Milk Chocolate? Don’t forget to subscribe to our newsletter for more Keto dessert hacks.
FAQs
Q: Can I use PB2 (Powdered Peanut Butter)?
A: Yes. Rehydrate the PB2 with water or heavy cream until thick, then mix with the sweetener. This will lower the calorie count significantly but also lower the healthy fats.
Q: Why is my chocolate coating turning white (blooming)?
A: This happens if the chocolate undergoes drastic temperature changes or moisture exposure. Keep them consistently cold in the fridge to prevent this.
Q: Can I use liquid stevia?
A: You can, but liquid sweeteners can sometimes cause the peanut butter to separate (oil and water don’t mix). Powdered sweetener acts as a binder, helping the texture.
