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KETO LOW-CARB PEANUT BUTTER COOKIES (HEART HEALTHY)

KETO PEANUT BUTTER COOKIES

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In following this Keto Low-Carb lifestyle, it’s nice to make healthy desserts like these Keto Peanut Butter Cookies, for no other reason, than to remain sane!  Every culinary lifestyle or diet can become monotonous. Nowadays, there are many healthy recipes for sweet treats available to choose from. 

WHAT ABOUT SWEETENERS IN MY KETO PEANUT BUTTER COOKIES?

When making these Keto Peanut Butter Cookies use natural sweeteners like Stevia, Xylitol, or Erythritol. 

Monk fruit extract is also Keto compliant as it contains no calories and no carbs.  Be sure to use a coffee grinder, magic bullet, or blender to grind the sweetener into a powder before adding it to your dough mixture. 

Otherwise, the cookies have a granular taste.  You can also use the sweetener to sprinkle on top of the cookies like icing sugar.  You may want to make the cookies chocolate dipped. Be sure to add powdered sweetener to the unsweetened chocolate as well so that the chocolate doesn’t taste grainy.

Nut Version:

KETO LOW-CARB PEANUT BUTTER COOKIES

Fold nuts into batter, about a 1/2 cup.

Sometimes I’ll add either crushed almonds or crushed peanuts to the dough.  This gives the cookies added texture and flavour.  The cookies tend to be more round and less flat because you cannot press down on the balls of dough too hard with a fork.  Otherwise, the dough will break around the edges.

Chocolate and Nut Version:

KETO 3 INGREDIENT 'PEANUT BUTTER' COOKIES

I’ve made these cookies with just 3 ingredients (as the recipe shows).  However, on occasion, I like to change things up and add crushed nuts and sugar-free chocolate.   The amount of sweetener you add is dependent on your sweet tooth and the product you are using.  Some are sweeter tasting than others.  I add about 4 ounces of chocolate with ¼ cup of sweetener.

HOW DO YOU CHOOSE PEANUT BUTTER FOR YOUR COOKIES?

When choosing peanut butter for your Keto Low-Carb Peanut Butter Cookies, make sure there is no added sugar. Hunt for peanut butter than contains 2 net carbs per tablespoon. Also look to keep the sodium low, as well. Hunt for sodium at about 3 mg per tablespoon.

WHAT IS THE NUTRITIONAL BENEFIT OF PEANUT BUTTER?

Peanut butter is a popular food item consumed by Keto lovers everywhere. Peanut butter is high in calories and fat, so it should be consumed in moderation as a part of a balanced diet. Choose natural peanut butter without added sugars or hydrogenated oils for the most health benefits.

It is a rich source of several essential nutrients that are required for maintaining good health. One serving of peanut butter, which is about 2 tablespoons, contains approximately 190-200 calories along with 7-8 grams of protein, 16 grams of fat, 6 grams of carbohydrates, and 2 grams of fiber.

In addition to this, peanut butter is also a good source of several essential micronutrients such as vitamin E, magnesium, phosphorus, and potassium. It also contains small amounts of other nutrients like calcium, iron, and zinc. Peanut butter is also a rich source of antioxidants and healthy fats like monounsaturated and polyunsaturated fats, which can help to improve heart health.

Peanut butter is high in calories and fat, so it should be consumed in moderation as a part of a balanced diet. Choose natural peanut butter without added sugars or hydrogenated oils for the most health benefits.

WHAT IS THE TASTE PROFILE OF KETO PEANUT BUTTER COOKIES?

KETO 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Bake for 12 minutes until golden. Remove from oven and let cool.

The predominant taste and flavour sensations of these Keto Peanut Butter Cookies are rich and fatty (butter used), sweet (sweetener used), and soft and crumbly.

WHAT NON-ALC WINE HARMONIZES WITH KETO PEANUT BUTTER COOKIES?

These Keto Peanut Butter cookies have sweetness, of course.  You may want to enjoy a cookie or two with a glass of wine. 

In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up carbs on a glass of non alcoholic wine. So, you have a couple of options. Drink whatever you like and don’t worry about pairing the wine to the almond bar. Enjoy your non-alc wine the way you like it. If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine.  Add a pinch of monk fruit sweetener to your glass of white non alcoholic wine.  Riesling or Gewurztraminer or a pink rose all work well. 

Zero Alcohol Wine Tips:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT KETO LOW-CARB SWEET RECIPES CAN YOU ENJOY?

KETO CHOCOLATE AND PB CHEESECAKE

KETO CHOCOLATE AND PB CHEESECAKE

Chocolate and PB Cheesecake (Heart Healthy)

No Bake Raspberry Cheesecake (Healthy Heart)

Maple Walnut Frozen Custard

WHAT IS THE NUTRITIONAL VALUE OF KETO PEANUT BUTTER COOKIES?

Be sure to choose peanut butter as low as possible in sugar for your Keto Peanut Butter Cookies. Natural peanut butter (without added sugar, preservatives, or sodium) is a great source of protein, magnesium, phosphorous, zinc, niacin, and vitamin B-6.   You can also use almond flour in place of peanut butter.  Almond butter is an excellent source of vitamin E, magnesium, copper, vitamin B2 (riboflavin), and phosphorous. It also possesses healthy monounsaturated fat, protein, and fiber. 

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

  • Oven
  • Non-stick baking sheets or parchment paper
  • Medium bowl
  • Handheld mixer or spoon
  • Rubber spatula
  • Non-stick pan

HOW IS KETO PEANUT BUTTER COOKIES PREPARED?

Place all ingredients in a bowl.

 

Using a hand mixer, mix all ingredient together.

 

KETO PEANUT BUTTER COOKIES

Roll dough into small balls and place on baking tray covered in parchment.

 

KETO PEANUT BUTTER COOKIES

Using fork press down on cookies in criss cross style to make flat rounds.

 

KETO PEANUT BUTTER COOKIES

Bake for 12 minutes until golden. Remove from oven and let cool.

 

KETO 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Melt unsweetened chocolate, sweetener of choice, coconut milk in non stick skillet. Use rubber spatula to stir ingredients together. Keep warm.

 

KETO PEANUT BUTTER COOKIES

Using back of spoon coat each cookie with chocolate and sprinkle with nut pieces of choice.

 

KETO PEANUT BUTTER COOKIES

KETO 3 INGREDIENT ‘PEANUT BUTTER’ COOKIES WITH CHOCOLATE & NUTS

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KETO LOW-CARB PEANUT BUTTER COOKIES

KETO PEANUT BUTTER COOKIES


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Description

Indulge in guilt-free Keto Peanut Butter Cookies. Made with natural sweeteners, these cookies are perfect for satisfying your sweet tooth.


Ingredients

Units Scale
  • 1cup natural peanut butter
  • 2 tablespoonsSwerve Brown Sugar
  • 2 large eggs, lightly beaten
  • 1/4 cup crushed peanuts (optional)
  • Chocolate Coating:
  • 1/2 cup whole fat coconut milk (cashew milk for Keto Heart Healthy)
  • 4 ounces Baker’s Unsweetened Chocolate (or favorite Keto compliant chocolate chips
  • 2 tablespoons Swerve Brown Sugar

Instructions

  • Preheat the oven to 350°F.  Place the oven rack in the upper and lower third of the oven. Spray two non-stick baking sheets lightly with cooking spray or cover with parchment paper.
  • In a medium bowl, add all 3 ingredients.  Using a handheld mixer, mix the ingredients together.  (Fold in nut pieces if using).  Use wet hands to pull the dough into a ball.  Spoon about 1 level tablespoon of the mixture (about 1 inch apart) onto the baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. (Use fingers to flatten cookies if you have added the nut pieces).
  • Bake until golden around the edges, about 10 minutes.  Let cool.
  • To make chocolate add coconut milk to non-stick pan.  Heat on low.  Add chocolate and sweetener.  Stir, using a rubber spatula until well blended, melted, and thick.  Use the back of a small spoon to add chocolate to the top of each cookie.  Add additional nut pieces if desired.

Notes

  • Store cookies in an air-tight container on the counter for up to 2 weeks.  If stored in the refrigerator cookies will last up to a month.  Freeze cookies for up to 6 months and warm to room temperature before eating.
  • This recipe is based on the Keto version and is approximate.  One cookie has 1.5 net carbs, without the chocolate and nuts.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot now what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.  Net carbs are the total carbs minus the fiber.)
  • Prep Time: 10
  • Cook Time: 10
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DESSERT

Nutrition

  • Serving Size: 1
  • Calories: 60
  • Sugar: 0
  • Sodium: 20
  • Fat: 5
  • Saturated Fat: 2
  • Unsaturated Fat: 2.5
  • Trans Fat: 0
  • Carbohydrates: 2.5
  • Fiber: 1
  • Protein: 3
  • Cholesterol: 15

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