Let’s get right down to the big question: is peanut butter keto?
Generally speaking, answering whether something is keto is not as simple as a yes or no. Peanut butter is a great example of that. It might fit into a ketogenic diet for some people, and it may not fit for others. (Part of that also depends on whether someone looks at total or whether they only focus on net carbs.) But here are a few things to keep in mind.
On its own, peanut butter is packed with healthy fats and moderate in protein, it’s a versatile ingredient that can elevate your meals and snacks. But not all peanut butters are created equal when it comes to keto-friendliness. The number one thing to look for is if there are added sugars. Many of the most common brands of peanut butter at the grocery store will include sugar—which certainly makes for a less keto-friendly option! Here are some sugar-free brands that could be good options:
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1. Crazy Richard’s Pure PB
For a no-frills, classic peanut butter, Crazy Richard’s Pure PB can be a good option. With just one ingredient—peanuts—it’s free from added sugars, oils, and preservatives. Most peanut butters contain salt, which is generally preferable on keto for most of us, but this is a great salt-free option if needed. This all-natural peanut butter is smooth, creamy, and perfect for spreading on keto-friendly bread or adding to smoothies for an extra dose of healthy fats.
2. Justin’s Classic Peanut Butter
Justin’s Classic Peanut Butter is made with just two ingredients: dry roasted peanuts and palm oil. While palm oil is controversial in some circles, Justin’s commitment to sustainably sourced ingredients sets it apart from other brands. With no added sugars or hydrogenated oils, this peanut butter is a tasty and keto-friendly choice for those looking for a simple yet delicious option.
3. 365 Organic Creamy Peanut Butter
If you’re on a budget but still want high-quality peanut butter, look no further than 365 Organic Creamy Peanut Butter. Similar to Crazy Richard’s, this is a peanut butter made only with peanuts. No salt, no sugar, or other preservatives.
When choosing a peanut butter for your keto lifestyle, be sure to check the nutrition label for the net carb count per serving. While some peanut butters may be low in total carbs, they may contain added sugars or other ingredients that can spike your blood sugar levels and kick you out of ketosis. Additionally, opt for natural peanut butters whenever possible, as they tend to have fewer additives and preservatives.
Our Top Keto-Friendly Peanut Butter Recipes
If you’re looking for a new way to use your favorite peanut butter brand, check out these recipes.
1. Giant Peanut Butter Cup
A chocolate peanut butter cup the size of a pie. (Not even a mini pie. Like a real pie.) ‘Nuff said.
2. Peanut Butter Pops
These freezer pops are inspired by traditional Jamaican Peanut Punch: creamy peanut flavor enhanced with cinnamon, nutmeg, and vanilla.
3. Peanut Butter Buckeyes
This chocolatey treats are a beloved classic in Ohio and surrounding parts of the Midwest.
Looking to be inspired by other keto-friendly recipes? Check out our full catalog here.
To Summarize
In conclusion, peanut butter can be a tasty and satisfying addition for some ketonians when chosen wisely. With the right peanut butter on hand, you can enjoy all the benefits of keto while indulging in this nut spread that reminds so many of us of childhood snacks and lunches.
Looking for a low-carb, peanut buttery meal?
Then check out Keto Chow! Keto Chow is a keto meal shake that comes in over 25 delicious flavors, two of which are peanut butter and chocolate peanut butter. This shake can be made in seconds, and the best part? It has 1/3 of your daily nutrients, including protein, vitamins, minerals, and electrolytes.
