With just one ingredient – peanuts – keto peanut butter is incredibly simple and fast to make. To add fat, just drizzle in a little neutral-flavored oil to easily tailor this recipe to your macros.
I’ve had a lot of questions from readers recently regarding what keto peanut butter to buy. It’s a tough question to answer since so much of it depends on your personal tastes.
Do you like your peanut butter smooth and creamy or with some chunky bits of peanuts? Do you easily hit your fat macros or are you struggling to get more in each day? Maybe you prefer sweeter peanut butter or thicker or thinner or…
I’ll tell you what I’ve told them. Make your own keto peanut butter. It’s so easy, takes just a few minutes, and is often cheaper – especially if you’re already buying peanut butter specifically made for the keto diet. (Don’t get me started on the crazy high markup of keto products on the market today…ugh).
There’s nothing unusual about this homemade peanut butter recipe that makes it particularly keto; this is how you’d make “regular” peanut butter, too. But homemade peanut butter is almost always lower in carbs than store-bought, it’s usually cheaper, plus you can add MCT oil or a keto-friendly sweetener to make it as keto as you like.
IS PEANUT BUTTER OKAY ON THE KETO DIET?
Peanut butter is a fantastic choice for keto. It’s naturally high in fat with a good amount of fiber and protein. If you buy store-bought peanut butter, be sure to check the label for added sugar and other unwelcome ingredients. They can add a lot of extra carbs and shouldn’t have anything other than peanuts, salt, and possibly a little oil.
BENEFITS TO MAKING YOUR OWN KETO PEANUT BUTTER
- You can control the consistency. Just stop processing a little sooner if you like your peanut butter on the chunky side, or keep going until it’s ultra-smooth and creamy. Or both: just remove half the peanut butter when it’s chunky and finish processing the rest.
- Add any kind of neutral-flavored keto-friendly oil, such as avocado or MCT oil, to increase the fat content as well as thin it out.
- If you don’t want the added fat, you can skip the oil altogether. But if you’re struggling to get your fat macros in each day, this is an easy way to get there using healthy fats.
- Control the salt content! Use unsalted peanuts or go all-in with roasted peanuts with sea salt.
- I’m one of those people who enjoys a quick scoop of peanut butter on a spoon. In this case, I prefer it to be a little sweeter, so I make a batch with some powdered erythritol added. It curbs my sweet tooth and my hunger, plus it keeps me within my macros.
- It’s almost always cheaper, especially if you buy your peanuts in bulk. I buy mine at Costco and see considerable cost savings.
- Make almond butter or any other nut butter using the same method.
HOW TO MAKE KETO PEANUT BUTTER
To make keto peanut butter at home, you’ll need a high-powered blender. I use my Vitamix but any brand will do. Add your peanuts, start on low speed then gradually increase it until it’s on high. Using a tamper, continually press the peanuts into the blades until the peanut butter reaches your desired consistency.
This entire process takes about one minute.
At that point, you can drizzle in some avocado or MCT oil which will make it smoother and add some healthy fats. You can also add some erythritol or monk fruit to sweeten it. Neither of these ingredients is necessary, however.
To clean your blender afterward, add some hot water and a drop or two of dish detergent. Blend on high for a minute or so. This makes cleanup a breeze!
HOW TO STORE HOMEMADE KETO PEANUT BUTTER
Store your keto peanut butter in the refrigerator for up to a week. It can also frozen, although it usually never lasts long enough in our house where I need to.
- 6 cups roasted peanuts (can use either salted or unsalted)
- 1 tbsp avocado or MCT oil (or more, but start with this amount)
- 1 tbsp erythritol or monk fruit (or more, but start with this amount)
- Using a high-powered blender, add the peanuts to the blender. Start on low speed then gradually increase it until it's on high.
- Using a tamper, continually press the peanuts into the blades until the peanut butter reaches your desired consistency.
- Drizzle in a little oil to make it slightly thinner and add fat, until it reaches your desired consistency. Add sweetener, taste, then add more until it's as sweet as you like.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:Yield: 24 Serving Size: 1
Amount Per Serving: Calories: 180Total Fat: 15gSaturated Fat: 2.5gTrans Fat: 0gCholesterol: 0mgCarbohydrates: 6gNet Carbohydrates: 3gFiber: 3gSugar: 1gProtein: 9g
This data was provided and calculated by Nutritionix.
More popular keto recipes: