Are high protein peanut butter cups suitable for a keto diet?

Though these healthy peanut butter cups offer more protein, more fiber, and less sugar than store-bought versions like Reese’s peanut butter cups (plus a bigger size), they are likely too high in carbohydrates to fit the macros of a keto diet. For a lower carb option, try swapping the maple syrup for a sugar-free liquid sweetener and using sugar-free chocolate chips.

Can I make peanut butter protein cups without peanut butter?

Yes, you can use any favorite nut butter or seed butter in place of the peanut butter. Cashew butter, almond butter, and sunflower seed butter would all be good choices.

Peanut Butter Protein Cups Recipe

Servings: 12 cups 1x

Ingredients

⅔ cup natural creamy peanut butter
⅓ cup vanilla protein powder (30 g), plant-based or whey protein powder
2 tablespoons pure maple syrup
1 (10 ounce) bag semisweet or dark chocolate chips, use vegan chocolate chips for dairy free
2 teaspoons coconut oil
Flaky sea salt, optional

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Instructions

To a small microwave-safe bowl, add the peanut butter. Microwave until the pb has a runny consistency, 20-30 seconds. Add the protein powder and maple syrup; stir well to combine.
Using a 1-tablespoon cookie dough scoop, scoop the peanut butter mixture into 12 portions. Gently flatten each portion into a small disc that will fit into the bottom of the muffin pan cups (about 1 ½ inches diameter). Transfer the peanut butter discs a plate and set aside until Step 5.
To a small microwave-safe bowl, add the chocolate chips and coconut oil. Microwave in 30-second increments, stirring between each one, until the chocolate is melted. (TIP: watch carefully so as not to overcook and burn the chocolate.)
To the cups of a 12-cup silicone muffin pan (or a metal muffin pan with paper liners), use a spoon to place a scant one tablespoon of melted chocolate in each muffin well. With the back of the spoon, spread the chocolate out so that it evenly coats the bottoms of each cup or paper liner.
Place one peanut butter disc in the center of each muffin well.
Top the peanut butter disc in each cup with an additional 1 tablespoon of the melted chocolate. Swirl the chocolate gently with the back of the spoon to evenly cover the peanut butter.
Sprinkle tops with flaky sea salt, if desired. Place the muffin pan in the freezer until chocolate is set, at least 15 minutes.
Remove from the freezer and gently remove each peanut butter cup from the pan. Store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

Use any brand of vanilla protein powder. See the posts below for our favorites:

Shop this Recipe: We gathered our favorite ingredients and tools to make these peanut butter protein cups in one handy collection.

Nutrition Information

Serving Size: Per peanut butter cup
Calories: 240
Fat: 16 g
(Sat Fat: 7 g)
Sodium: 8 mg
Carbohydrate: 18 g
(Fiber: 3 g
Sugar: 12 g)
Protein: 7 g
Cholesterol: 5 mg

Dietary

Dairy-Free Egg-Free Gluten-free Grain-Free

Recipe By: Ana Ankeny