Is Peanut Butter Keto? Carbs, Sugar, and Recipes

If you're just starting out on a keto diet, we bet you've asked yourself the question, "is peanut butter keto?" right? Well, we have all the nitty-gritty details for you, along with our favorite brands, recipes, tips, and tricks. Read on to learn all about everyone's favorite snack, peanut butter.

What is peanut butter?

Peanut butter, like all nut butter (even though peanuts aren't a nut, they're a legume), is simply peanuts ground into a paste. Sometimes oil is added to help make the butter smooth, and sometimes, flavors and sugars are added in as well.

The earliest example of grinding peanuts into a paste can be traced back to the Aztecs and Incas, but for modern-day peanut butter that we're all used to, the US National Peanut Board credits modern inventors with the earliest patents related to the production of modern peanut butter. Mostly, peanut butter was initially used as a meat substitute during rationing. It was also used for patients who needed a soft diet but also needed lots of protein and high fat.

Today, peanut butter is used in all sorts of ways. From straight up on a spoon as a snack to stirred into baked goods, desserts, and even savory dishes. Peanut butter is also often used in marinades or sauces. We can't think of anything that you couldn't include peanut butter on!

Is all peanut butter keto-friendly?

No, not all peanut butter is keto-friendly. When choosing peanut butter for your low-carb diet, you'll want to make sure that the peanut butter is free from added sugars.

Our best tip is to purchase peanut butter, which has just two ingredients: peanuts and salt.

We like to steer clear of peanut butter with added oils as well. Peanuts are naturally high in healthy fat, so they really don't need added oils to make them creamy. Too often, those oils are toxic vegetable oils or hydrogenated oils. Not what you want on a clean ketogenic diet when looking for weight loss.

Also, clearly, there's no need to purchase a reduced-fat peanut butter if you're on a keto diet, so steer clear of those options as well.

To recap, keto peanut butter = is a peanut butter that is free from added sugar.

How to make homemade sugar-free peanut butter

If you have a food processor, you can make peanut butter! We love this easy homemade peanut butter recipe from Love and Lemons.

This is our favorite food processor. You can make all nut butter this way, so feel free to experiment with almond butter or even macadamia nut butter, Yum!

Best keto natural peanut butter brands

There are tons of peanut butter brands that fit the bill of being hydrogenated oil and sugar-free, but our go-to favorite is Santa Cruz Organic Dark Roasted Peanut Butter.

Nutritional information

Per serving (2 tablespoons) of dry-roasted oil and sugar-free peanut butter:

180 calories
16 grams fat
5 grams total carbs
3 grams fiber
2 grams net carbs
8 grams of protein

Creative and keto-friendly ways to use peanut butter in meals and snacks

Here are some delectable suggestions for all the peanut butter lovers out there:

Smoothies: Incorporate peanut butter into low-carb smoothies for added creaminess and flavor. Blend it with unsweetened almond milk, a handful of leafy greens, and a scoop of low-carb protein powder for a nutritious and filling beverage.
Peanut butter dip: Prepare a keto-friendly peanut butter dip for sliced vegetables like celery, cucumber, or bell peppers. Mix peanut butter with cream cheese, a dash of vanilla extract, and a keto-approved sweetener for a delightful and creamy spread.
Peanut butter sauce: Make a savory and sugar-free peanut butter sauce to accompany keto-friendly noodles (like zucchini noodles or shirataki noodles) or to drizzle over grilled chicken or pork. Mix peanut butter with coconut milk, soy sauce (or tamari for a gluten-free option), and a splash of lime juice for a tasty Asian-inspired sauce.
Make peanut butter cookies: One of the best ways to use peanut butter in a keto-friendly manner is to make no-bake peanut butter cookies. Simply combine peanut butter, coconut flour, and a sugar substitute, then roll them into balls and freeze. For an extra layer of decadence, coat them with sugar-free chocolate and a sprinkle of sea salt. These cookies are delicious and a great way to satisfy your sweet tooth without breaking your carb bank.
Peanut butter ice cream: Oh, but let's not overlook the joys of keto-friendly peanut butter ice cream. It's incredibly easy to make at home and lets you indulge in a creamy, rich dessert without any carb worries. All you need is some heavy cream, peanut butter, a low-carb sweetener, and a splash of vanilla extract. Blend it all together, toss it in an ice cream maker, and you've got yourself a scoop of heaven. Whether it's a hot summer day or you're just in the mood for something sweet, this peanut butter ice cream is your go-to keto-friendly treat.

Peanut Butter Alternatives

When selecting nut or seed butter for a keto diet, opt for natural varieties without added sugars or fillers. Always check the nutrition labels to ensure they fit into your carb and calorie goals. You can enjoy these alternatives in moderation to maintain ketosis and savor their diverse tastes and nutritional benefits.

While peanut butter is a popular choice, there are several other delicious and keto-friendly nut and seed butter alternatives to consider:

Almond butter: Almond butter is a fantastic peanut butter substitute for the keto diet. It has a similar creamy texture and offers a rich source of healthy fats, vitamins, and minerals.
Sunflower seed butter: Made from roasted sunflower seeds, this nut-free butter is an excellent option for those with nut allergies. It provides many healthy fats and can be used in various recipes.
Macadamia nut butter: Macadamia nuts have one of the highest fat contents among nuts, making their butter a perfect choice for the keto diet. It has a rich, buttery flavor that works well in both sweet and savory dishes.
Pecan butter: Pecans are another nut with high-fat content, and their butter can be used as a keto-friendly spread or in keto-friendly baking recipes.
Cashew butter: While cashews are slightly higher in carbohydrates than some other nuts, cashew butter can still be enjoyed in moderation on a keto diet due to its creamy texture and flavor.
Coconut butter: Made from pureed coconut meat, coconut butter is a unique and versatile alternative. It's an excellent source of healthy fats and can be used in sweet and savory dishes.
Sesame tahini: Tahini is a paste made from sesame seeds, offering a distinct nutty flavor. It's a good source of healthy fats and can be used in dressings, sauces, and dips.
Hazelnut butter: Hazelnuts provide a delightful flavor, especially when roasted and turned into creamy butter. Enjoy it as a keto-friendly spread, or use it in keto baking.

Our best peanut butter recipes

No-Bake Peanut Butter Cookies: If you're looking for a hassle-free way to satisfy your sweet tooth, these no-bake cookies are your answer. They feature smooth peanut butter, coconut flour, and a granulated sweetener of your choice. Optional vanilla extract adds that extra dash of flavor. A coating of sugar-free chocolate chips and a sprinkle of sea salt make them irresistible.
Chocolate Chip Peanut Butter Skillet Cookie: Imagine combining two of the best cookie flavors into one, and you have this decadent skillet cookie. It's loaded with peanut butter and chocolate chips, creating a melt-in-your-mouth experience. The best part? It's all keto-friendly.
Keto Peanut Butter Ice Cream: For those days when you're craving something cool and sweet, this peanut butter ice cream is a real treat. With just heavy cream, peanut butter, low-carb sweetener, and vanilla, you can whip up a bowl of creamy deliciousness that's keto-compliant.
Thai Peanut Pasta Salad: Who said salads have to be boring? This dish adds an exotic twist to your meal plan with its blend of nutty peanut sauce and low-carb noodles. It’s like taking your taste buds on a trip to Thailand, without the carbs.
Pad Thai: This classic Thai dish gets a keto makeover without losing its authentic flavors. Using low-carb noodles and a tasty peanut sauce, this pad Thai recipe offers both comfort and nutritional value.
Keto Buckeye Candy: Traditional buckeye candy gets a keto twist in this recipe. It combines creamy peanut butter, low-carb sweeteners, and sugar-free chocolate to recreate this popular treat. It's the perfect way to indulge without straying from your keto goals.

Note: For each of these recipes, make sure to check out the original posts for detailed instructions and ingredient lists.

Wrap-up: Is peanut butter keto-friendly?

Peanut butter can be a keto-friendly addition to your diet when consumed mindfully and in moderation. With its relatively low carbohydrate content, high healthy fat content, and moderate protein levels, peanut butter aligns well with the macronutrient ratios of the ketogenic diet.

While peanut butter can be a valuable addition to a keto diet, individual responses to certain foods may vary. It's essential to track your macronutrient intake, monitor your carbs per day, and adjust your diet as needed to achieve and maintain ketosis while incorporating peanut butter into your meals and snacks.

Frequently asked questions

Yes, peanut butter is relatively low in carbs, making it a suitable choice for a keto diet when consumed in moderation.

The best peanut butter for keto is natural, unsweetened, and free from added sugars or hydrogenated oils to keep carb content minimal.

On average, 2 tablespoons (32g) of peanut butter contains around 6-8 grams of carbohydrates, with 2-4 grams coming from dietary fiber, resulting in 2-4 grams of net carbs.