Low carb peanut butter and jam? Heck yeah! These tasty peanut butter fat bombs are full of healthy keto fats and taste like biting into your favourite sandwich.

Easy and delicious keto fat bombs. Peanut Butter and Jam Cups!

Like many people in North America, I have had a long standing love affair with peanut butter and jam. Notice I don’t say jelly. I am not a jelly person, I am jam all the way. I be jammin’, my friends. Give me the flesh and the seeds of the fruit, mash it all in there and mix it all together. Don’t you dare strain it and make it all clear and lacking in any real substance. Sorry, I digress. Apparently I feel very strongly on the jam vs. jelly issue. But yes, I have always loved the sweet salty combo of peanut butter and jam together and the very taste brings back strong childhood memories. But PB & J sandwiches are a thing of the past for me. What’s a low carb girl to do? You make your own keto-friendly version, of course.


I long ago realized how good coconut oil and peanut butter tasted when mixed together, and that’s what the shells of these tasty keto treats are made from. I don’t find I even need to sweeten it much…a few tablespoons of powdered Swerve are enough for me. Bonus that they are totally dairy-free as well and may appeal to many of you with dairy intolerances. The filling was a bit harder to nail down. On the first go round, I tried a chia raspberry jam but it wasn’t sturdy enough. You bit into it and the jam filling splooshed out everywhere. So then I went with a little grassfed gelatin…not too much or the center becomes too gummy. It worked beautifully and had a very jam-like consistency once the cups were chilled and set.
If you have any experience at all with a ketogenic diet, then I think you know where I am going with this. Fat Bombs. Yep, keto peanut butter and jam fat bombs. I hate the term “fat bomb”, have I ever told you that? It just sounds repulsive and it’s hard for the rest of the world to understand what we Ketonians are doing. It’s off-putting…descriptive certainly, but off-putting. I don’t know who made it up (Dana Carpender, maybe?) and I get it. We need to up our fats sometimes and we need a tasty way to do it. But I much prefer to call them “cups” or something that sounds a wee bit more enticing, even to the non-keto population.

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Low carb peanut butter and jam? Heck yeah! These tasty peanut butter cups are full of healthy keto fats and taste like biting into your favourite sandwich.

Course: Dessert
Cuisine: Dessert
Servings: 12
Calories: 223 kcal


3/4 cup raspberries
1/4 cup water
6 to 8 tbsp powdered Swerve Sweetener divided
1 tsp grassfed gelatin
3/4 cup creamy peanut butter
3/4 cup coconut oil
Line a muffin pan with 12 silicone or parchment paper liners.
In a medium saucepan over medium heat, combine the raspberries and water. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork.



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