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It may be hard to believe, but I used to dislike Reese’s peanut butter cups. I’ve always loved chocolate and peanut butter, I just wasn’t a fan of them together. What was wrong with me? I’m a huge fan of the combination now. What I’m not a big fan of is all the sugar, though. And ever since I created low carb gluten-free tagalongs (you know, those amazing Girl Scout cookies with chocolate and peanut butter?), I’ve been wanting to create a sugar-free keto peanut butter cups recipe, too.
Making your own homemade chocolate peanut butter cups is extremely easy. The aforementioned tagalongs require dipping the cookies in chocolate one by one, and while they come out amazing, it’s a little more work. Keto peanut butter cups are much easier.
The peanut butter center is more dense, so you can just spread it in the center of your bottom chocolate layer in a circle without touching the sides. Then, after you freeze that layer, the top melted chocolate layer flows around the peanut butter. This creates the chocolate shell for both the sides and the top of the cups.
I usually have all five (!!) of the ingredients needed at home. There are also a couple optional ingredients – vanilla and sea salt. Of course, I always have those around, too. I usually use parchment paper muffin liners for this recipe, since they work for multiple things. You can get special candy liners if you want to.
My Other Low Carb Recipes:
My Other Low Carb Recipes:
The only hard part about making sugar-free peanut butter cups is all the waiting! Each step takes just a few minutes, but you have to wait for each part to solidify before moving on to the next step. It’s a good recipe to make when you have other things to make in the kitchen. Then you can work on the peanut butter cups candy in between.
Keto Peanut Butter Cups as Fat Bombs
This keto peanut butter cups recipe was one of the first ways that I made fat bombs. I do think you can consider them that, even if that isn’t in the name.
If you want a “real” fat bomb recipe, you can try my chocolate keto fat bombs, too.
The idea behind fat bombs is having something intensely satisfying with a lot of fat to curb any cravings and hunger. I don’t have them often, but am happy to make an exception for sugar-free peanut butter cups! I think you will, too.
And if you don’t have sugar-free chocolate, you can still make keto peanut butter cups. Just follow the recipe for homemade peanut butter cups, and use powdered sugar-free sweetener instead of powdered sugar.
Sugar-Free Peanut Butter Cups For Halloween
As we head into fall, I thought it was a great time to share low carb keto peanut butter cups. Halloween is just a little over a month away! I know that means lots of candy for many people – for the kids first, and then for the adults as people bring leftover candy into the office. I’d much rather have these.
My older daughter is probably still a little young to go trick-or-treating, but we’ll see how it goes. She hasn’t tried sugar candy yet and is happy eating my sugar-free versions as a rare treat. She loves these low carb peanut butter cups!
I recently heard of a great idea for how to deal with all the candy kids collect at Halloween. You let them pick out five pieces that are their favorites, and they can have one piece per day for five days. Then, they get to “trade in” the remaining candy for something else that isn’t food, like a new book or toy. Just bring the candy they trade in to work to share with co-workers, so you don’t end up eating all of it (or in my case, any of it ;)) yourself. I’ll definitely be trying this method with my kids once they get older.
For now, I’m happy just making homemade sugar-free peanut butter cups for my whole family. I know my daughter will be plenty happy eating these on Halloween! And, they happen to be one of my favorite keto chocolate recipes, too.
Sugar-Free Keto Peanut Butter Cups Recipe - 5 Ingredients:
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RECIPE CARD
Sugar-Free Keto Peanut Butter Cups Recipe - 5 Ingredients
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Chocolate layers
- 10 oz Sugar-free dark chocolate (divided; see notes on the chocolate to use, don't use baker's chocolate!)
- 5 tbsp Coconut oil (divided)
- 1/2 tsp Vanilla extract (optional, divided)
Peanut butter layer
- 3 1/2 tbsp Peanut butter (creamy)
- 2 tsp Coconut oil
- 4 tsp Powdered erythritol (to taste)
- 1 1/2 tsp Peanut flour
- 1/8 tsp Vanilla extract (optional)
- 1 pinch Sea salt (optional, to taste)
Instructions
More TIPS about this recipe in the post above!
VIDEO + NUTRITION INFO + RECIPE NOTES below!
- Line a muffin pan with parchment paper liners (or candy cups).
For the bottom chocolate layer, heat half of the chocolate (5 oz, 142 g) and half of the coconut oil (2 1/2 tbsp, 35 g) in a double boiler on the stove, stirring frequently, until melted. (You can also heat in the microwave, stirring at 20 second intervals.) Stir in half of the vanilla (1/4 tsp, 1mL), if using.
Fill the bottom of the parchment cups evenly with chocolate (about 2 tsp (10 mL) in each). Freeze for 10 minutes, until at least the top is firm.
- Meanwhile, for the peanut butter layer, heat the peanut butter and coconut oil in a double boiler or microwave (same method as step 2). Stir in the powdered sweetener, peanut flour, vanilla (if using), and sea salt (if using), until smooth. Adjust sweetener and salt to taste if desired.
Spoon a teaspoon of the peanut butter mixture onto the center of each cup over the chocolate layer. It will spread a little into a circle, but not quite reach the edges, which is what you want. Freeze for another 10 minutes, until at least the top is firm.
Meanwhile, make the top chocolate layer. Heat the remaining chocolate (5 oz, 142 g) and remaining coconut oil (2 1/2 tbsp, 35 g) in a double boiler or microwave (same method as step 2). Stir in the remaining vanilla (1/4 tsp, 1 mL), if using.
Pour the chocolate into the cups, over the peanut butter layer (about 2 tsp (10 mL) in each). The chocolate will fill the empty space on the sides of the peanut butter circles and also cover the top.
Return to the freezer for at least 20-30 minutes, until completely firm. Store in the refrigerator.
SIMILAR KETO LOW CARB RECIPES
Recipe Notes
Important: You need sugar-free dark chocolate like this, not unsweetened baking chocolate.
Serving size: 1 piece
Video Showing How To Make Sugar-Free Peanut Butter Cups:
Click or tap on the image below to play the video. It's the easiest way to learn how to make Sugar-Free Peanut Butter Cups!
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
More Low Carb & Keto Support!
If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:
Low Carb & Keto Diet Plan
Starter Guide 
Sweetener Conversion Calculator 
Keto Low Carb Macro Calculator 
Low Carb Keto Food List
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81 Comments
Mary
Don’t have peanut flour, can I use almond flour?
Maya | Wholesome Yum
Hi Mary, Yes, you can, but they’d be less flavorful.
Gloria
I just made these using mini cupcake pan & liners. Did 1/2 recipe that made 12. Also used almond flour & lily’s chocolate chips. These are absolutely delicious. A wonderful little treat. Thanks for the recipe.
Derek Gaffney
Is there a substitute for the peanut flour? I’m limited to what I can find in my grocery store.
Maya | Wholesome Yum
Hi Derek, You can try almond flour, but the end result will be less smooth and less peanut-y. You can also make peanut flour by grinding up peanuts in a coffee grinder or food processor, but don’t overmix or you’ll get peanut butter instead of flour. Otherwise you can get peanut flour here.
Stephanie
Hi. Great recipe except my peanut butter filling was too runny. Reduce the coconut oil? Increase flour?
Maya | Wholesome Yum
Hi Stephanie, It sets as they cool and the coconut oil sets. But, it might vary if your peanut butter was pretty runny. If you think that might be it, feel free to increase the flour or reduce the coconut oil, like you said.
Georgette
I’ve made these twice and we’re super yummy!! I omitted the sugar and it was still great. Thanks for sharing!
Maya | Wholesome Yum
I love to hear that, Georgette! Thank you!
Amanda
Thanks for the recipe. I’m glad you’re not my mom though! Part of being a kid is to get to have candy on Halloween. Why take them trick or treating if you’re just going to take all the candy away? I’m not saying let them go hog wild, but sheesh!
Maya | Wholesome Yum
Hi Amanda, When this was published, my older daughter was 2 years old and my youngest was just a few months. Neither of them was old enough to understand what trick-or-treating is. When they are older, I believe that moderation is key for them on these types of occasions, but still believe healthier alternatives are not a bad thing if they want to choose them.
Abby
Just out of curiosity, why doesn’t unsweetened bakers chocolate work for this?
Maya | Wholesome Yum
Hi Abby, Unsweetened baking chocolate is very bitter (even for a dark chocolate lover like me!) and not designed to be used alone. It’s used for melting into other things in recipes, but in a recipe like this where it’s primarily pure chocolate, it doesn’t work well.
Abby
Thanks! One more question, I see that you have a link to Lily’s dark chocolate bar. Would you recommend only using the bars, or would her chocolate chips work as well?
Maya | Wholesome Yum
Yes, you can use the chocolate chips instead if you’d like.
Maya | Wholesome Yum
Thanks for sharing with us, Andrea!
Sandi
You had me at chocolate and peanut butter. I need to find that chocolate you mention!
Maya | Wholesome Yum
Isn’t chocolate and peanut butter the best, Sandi? I hope you like them!
Jen Young
Sooooo yummy!! Definitely make these, you won’t regret it. I did use granular erythritol since i didnt have powder. Amazing!
Maya | Wholesome Yum
I am so happy you liked them, Jen! Please come back soon!
Robyn Filiaga
When referring to Peanut Flour, do you mean PB2?
Maya | Wholesome Yum
Hi Robyn, It’s the same type of product as PB2, but unfortunately PB2 has sugar added. The one I used is the same but without sugar – this is the one I used.
Theresa
Would love to make these they look amazing. Question: Do you know of any other chocolate that doesn’t cost the moon? We live on a much tighter budget 🙁
Maya | Wholesome Yum
Hi Theresa, You can use any sugar-free chocolate, and recommend one that is not made with maltitol as this is glycemic. Prices for sugar-free chocolate vary quite a bit even for the same brand, so you might try a local grocery store or different websites.
Erin M.
I personally have used unsweetened baker’s chocolate and sweetened it myself. It’s not the same quality of chocolate as Lily’s or Lindt but in a pinch it works fine. I’ve made fat bombs with caramel that were delicious. I just added powdered sweetener. Anyway, can’t wait to give this recipe a try.
Maya | Wholesome Yum
Hi Erin, It’s possible, but like you said the taste and texture isn’t really the same, it’s often more bitter, and there’s some risk of the sweetener sinking as well. Usually I don’t recommend it in a recipe that’s primarily chocolate. Hope you like these!
Riley
How many calories is in this?
Maya | Wholesome Yum
Hi Riley, please find the nutritional information below per one peanut butter cup:
Calories: 187 | Fat: 18g | Total Carbs: 14g | Net Carbs: 3g | Fiber: 11g | Sugar: 0.1g | Protein: 3g
Thank you!
Sherry Brown
The peanut cups look delicious, I will try to make them if I can find all the ingredients!
Maya | Wholesome Yum
I hope you love them, Sherry!
Sarah
I imagined that these would be quite soft and melt easily, and read a comment that confirmed this. Would it work if I substituted the coconut oil for melted cocao butter? I have some here and that is what is in real chocolate and what makes it firm.
Maya | Wholesome Yum
Hi Sarah, I haven’t tried that but seems like it could work. You’d have a stronger chocolate flavor. Let me know how it goes!
Theresa
Wanted to try this recipe but was not going to use the peanut flour…is it necessary??
Maya | Wholesome Yum
Hi Theresa, I recommend including the peanut flour. It’s recommended with regular peanut butter and a must if using natural peanut butter. It helps give structure to the filling so that it isn’t too thin.
Kim
Is there replacement for peanut flour for these keto peanut cups?
Maya | Wholesome Yum
Hi Kim, You could try almond flour or protein powder, but the flavor and texture is best with peanut flour.
Kim
Could I use liquid stevia because that all can find in store? If so, what measurements?
Maya | Wholesome Yum
Hi Kim, You could try, but they might be bitter with pure stevia. Check my sweetener conversion chart here.
Pamela
The only problem with this recipe is that I can’t stop eating it :O
So delicious!
Maya | Wholesome Yum
I’ve heard that before, Pamela! 🙂 I am so happy you liked them!
Melissa
I just read the other review about not using the unsweetened baking chocolate. Yup that’s what I did. It was so sick. I even added stevia to it while melting and didn’t help. So so gross. My husband and kids thought I put poison in it lol.
Maya | Wholesome Yum
Yep, you definitely want the sugar-free stevia sweetened chocolate, not unsweetened. 🙂 Sweetening yourself with stevia won’t work because stevia sweetened chocolate uses a blend to sweeten, and stevia alone will be too bitter, as you’ve found. Hope you’ll try again – the chocolate I use is linked on the recipe card.
Jenny
Super good! I used almond butter instead of peanut, and didn’t have peanut flour so subbed psyllium powder for it. Worked like a charm!
Maya | Wholesome Yum
Thanks for sharing your substitutions with us, Jenny! I am so happy you liked them!
patricia martinez
Wow. this was so good. I didn’t have much coconut oil left so i replaced with lard. and added some mct oil and its good.
Maya | Wholesome Yum
I love to hear that, Patricia! Thank you!
Tiara
What brand mold did you use? The ratios look perfect from chocolate to peanut butter
Maya | Wholesome Yum
Hi Tiara, I just use a regular muffin pan and these parchment paper liners.
Tiara Love
Thanks!
Kevin
Made these today. I used sugar in the raw instead of erythritol. Turned out great.
Maya | Wholesome Yum
Glad you like them, Kevin!
Marion M.
Sounds like I need it for my grandkids.
Maya | Wholesome Yum
Thank you, Marion! I hope you’ll give them a try.
Heather
I’m excited to make these, however, I can’t have soy (which is in Lily’s chocolate I believe). Do you know of any other chocolate I could use to make these (even if I make it myself) that has healthy sugars?
Maya | Wholesome Yum
Hi Heather, You can try melting these chocolate bars made with monk fruit. They have no sugar or soy.
Mary
Can I use stevia instead of erythritol?
Maya | Wholesome Yum
Hi Mary, Yes, you can. You’d probably need to increase the peanut flour a little since the powdered sweetener acts as a thickener and you wouldn’t have that with liquid stevia. If you have a granulated stevia blend, that might work but the texture wouldn’t be as smooth as a powdered sweetener. The amount of stevia would depend on which brand you use and how pure it is. I have a sweetener conversion chart here.
Shelby Goldman
I made these and they came out great! They just melt so easily. Did I use too much coconut oil in my chocolate?
Maya | Wholesome Yum
Hi Shelby, I’m glad you liked them! I do find that these melt a little more easily than some chocolates. I like to keep them in the fridge until right before eating, and hold them using the parchment cups. You could increase the amount of chocolate and reduce the coconut oil, but you’d end up with more carbs per serving that way.
Christine
If you use butter instead of coconut oil would they melt less?
Maya | Wholesome Yum
Hi Christine, I haven’t tried that yet so I’m not sure. Let me know how it goes if you do!
MJ
Maybe sub the coconut oil with cacao butter?
Maya | Wholesome Yum
That’s a great idea! Haven’t tried it but sounds like it would work.
John Buffin
We just made these and they were not good. Did I miss something here? The bitterness of the chocolate overwhelmed the peanut butter. What did I do wrong?
Maya | Wholesome Yum
Hi John, The chocolate shouldn’t be bitter in the first place – did you use sugar free chocolate (I use this kind sweetened with stevia) or just unsweetened baking chocolate? You want the sugar free kind. If you use simply unsweetened baking chocolate, it will be very bitter. I’ll add that to the recipe card to clarify. Hope that helps.
jo
That was our mistake, we used baking chocolate. We will try again and let you know how the next batch comes out. Thanks, John
Jewel
Yeah, I used unsweetened 100% cacao as well…disgusting! Lol. It would be a great idea for the site to specify for us novice bakers…that’s why we are following recipes :o) I wasted all that product. I tried salvaging the top cup by mixing in monk fruit and erythritol after I read this post. So the bottom was unsweetened w/the top sweetened. It tasted ok but definitely not as good as it could have.
Maya | Wholesome Yum
Hi Jewel, Sorry that happened! I added a note to the recipe card about the chocolate. I’m glad you were somewhat able to salvage it, and I hope you’ll try it again with the sugar-free stevia-sweetened chocolate.
Jewel
Thank you Maya! I’m sure that will help a lot of us new bakers! haha. Looking forward to trying some new recipes of yours!
Megan S
I only had unsweetened dark chocolate so I just added a little powdered stevia to it while melting and it tasted AMAZING!
Maya | Wholesome Yum
I am so happy to hear that, Megan!
Donna
What other flour can be used instead of peanut?
Could you use sunflower butter?
Thanks
Donna
Maya | Wholesome Yum
Hi Donna, I found peanut flour to be best for flavor and texture, but coconut or almond could be okay. You’ll need less if using coconut flour. And yes, you can use sunflower butter instead of peanut butter.
Jennifer
Are peanut butter and peanut flour “keto”? I’m not sure about erythritol. Not even sure it’s available in Canada. I have stevia in the house. What proportion would I use that? Thanks!
Maya | Wholesome Yum
Hi Jennifer, Yes, peanut butter and peanut flour are keto. To keep the recipe keto, make sure both are without any sugar in the ingredients. (I have ones without sugar linked on the recipe card.) I think you can buy erythritol on Amazon in Canada, but not sure what other stores would have it there. For this recipe you want the powdered kind – I usually use Swerve Confectioners or Sukrin Melis. Stevia would work fine, but you’d need a lot less. Start with maybe a couple drops and adjust to taste in step 4.
James G Rankin
Erythritol is available in Canada at Bulk Barn (cut with either Stevia, or Monk Fruit – I prefer the Stevia).
It’s also available in the GTA at the Low Carb Grocer.
Both vendors offer non GMO products.
Denise Stephens
How many peanut butter cups does this make?
And can a cupcake muffin pan work? Or is that to big?
Thanks in advance,
Denise
Maya | Wholesome Yum
Hi Denise, The recipe makes 12 peanut butter cups. And yes, a cupcake muffin pan with parchment liners is exactly what I used.
Denise Stephens
Thanks a bunch! ❤️
Carol
Can I use PB2 instead of the peanut flour?
Maya | Wholesome Yum
Hi Carol, Yes, absolutely! PB2 and peanut flour are almost the same thing. The difference is that PB2 has a little sugar and salt added. If you’re okay with that, there’s no reason not to use the PB2. PB2 is easier to find in stores, but if you want to avoid all sugar, you can get peanut flour online here.