Searching for a keto peanut butter recipe? You’re in luck! We have a recipe that’s at least 100x easier than driving to the store to buy a jar of peanut butter. With only two ingredients, this homemade nut butter is sugar-free and much lower in carbs than the
Keto Peanut Butter
Perhaps you weren’t looking for a recipe. Maybe you’re just looking for answers about the keto diet and peanut butter.
Is peanut butter OK on keto diet?
Peanut butter can be totally OK on the keto diet depending on the carb content and serving size. Keto is primarily driven by carbohydrate restriction, so you’re in the clear as long as the carbs are low enough. This can mean opting for the natural peanut butter without sugar at the store or limiting intake.
The problem with peanut butter and keto is not usually the peanut butter itself… it’s the limiting intake part. Peanut butter is one of those ingredients that can be enjoyed in moderation on a keto diet, but for those of us that have a hard time with moderation, it can be challenging keeping to just a spoonful.
If you do choose to eat peanut butter on keto, it’s best practice to go for the natural, sugar-free peanut butter (make your own!) and measure out your serving sizes with measuring spoons or a kitchen scale.
Can I eat peanuts on the keto diet?
Yes, you can eat peanuts on the keto diet. In 100g of peanuts, there are 16.13g total carbs, 8.5g fiber, and 7.63g net carbs. In a reasonably sized 1 oz. serving, that’s just 4.57g total carbs, 2.4g fiber, and 2.17g net carbs. There are nuts with lower carbohydrate content that allow for larger serving sizes, but peanuts aren’t necessarily
Some people do choose to avoid peanuts on keto due to food allergies and intolerances. Others opt-out of peanut consumption due to paleo-based food values that veto legumes due to lectin and phytic acid content. But as far as peanuts and keto go, the carbohydrate amount is reasonable enough to consider it “keto-friendly”.
Is peanut butter or almond butter better for Keto?
Almonds are another popular nut butter, leaving many keto dieters to wonder which is a better option. Is peanut butter or almond butter better for keto? The truth is, the carbs in almonds and peanuts are fairly similar.
In 100g of almonds, there are 21.55g total carbs, 12.5g fiber, and 9.05g net carbs. In a 1 oz. serving, there are 6.11g total carbs, 3.5g fiber, and 2.61g net carbs.
While the carbs are close, almonds have a higher calcium, magnesium, and potassium content, while peanuts are a better source of folate. Both ingredients offer something a bit different nutrition-wise--why not have both? ?
Carbs in Peanut Butter
In our keto peanut butter recipe, one tablespoon has just 2.59g total carbs, 1.02g fiber, and 1.56g net carbs. We were able to keep our carbs so low by only using two ingredients.
How to Make Low Carb Peanut Butter
The two ingredients we use in our recipe: unsalted, dry roasted peanuts and salt. We love pink Himalayan salt due to its trace mineral content, but you can swap it out for your salt of choice, including sea salt or table salt.
Just toss your peanuts and a dash of salt into a food processor, close the top and flip the ON switch. In just a matter of minutes, the mixture will transition from chopped peanuts to flour, then take on a dough-like texture before finally smoothing out to a buttery paste.
If you prefer chunky-style peanut butter, pulse some extra peanuts in at the end once your base peanut butter has formed.
After the food processor has run, the peanut butter will be warm and likely a runnier consistency than you prefer. Once refrigerated, the keto peanut butter will form the spreadable butter texture you are used to.
How to Store the Recipe
Place the low carb keto peanut butter in wide-mouth glass mason jars with fitted lids. Store the nut butter with a lid on in the pantry at room temperature for up to 2 months or in the refrigerator for up to 6 months.
Note: homemade peanut butter is incredibly delicious and not likely to last this long unless practicing fastidious self-control or playing the out-of-sight-out-of-mind game with your pantry items.
Tools to Make Nut Butter
Food Processor - An absolutely essential tool for homemade nut butters! The food processor is worth its weight in gold. If you have a food processor at home, you don’t have any reason not to whip up your own nut butters, salsas, and sauces. Minimal effort, maximum flavor, and you can usually skip the carbs entirely!
Himalayan Salt - Not really a tool, but pink Himalayan salt rounds the recipe out nicely with a beautiful flavor and small mineral boost.
Storage Jars - Wide-mouth mason jars make the perfect storage solution for homemade nut
Low Carb Recipes to Try With Your Homemade Nut Butter
- 2 cups peanuts dry roasted
- pink Himalayan salt or sea salt to taste
- erithrytol, monk fruit, or stevia sweetener optional, to taste, or other sweetener of choice
- Blend peanuts in food processor for 4 to 5 minutes, or until desired consistency is reached. For chunky style peanut butter, run for less time. For smooth peanut butter, run for longer.
- Add salt to taste.
- Sweetener is entirely optional. If you prefer sweet peanut butter, stir in erythritol, stevia or monkfruit sweetener to taste.
Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.