Keto peanut butter cups

Keto peanut butter cups with dark chocolate, peanut butter, coconut oil and sea salt: creamy, crunchy and only lightly sweet, with simple ingredients.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 150 kcal per serving
• Protein: 3 g
• Fat: 14 g
• Carbs: 4 g

Ingredients

• 100g dark chocolate (sweetened with dates)
• 1 tbsp coconut oil
• 4 tbsp unsweetened peanut butter
• 1 tsp dark maple syrup
• 1 pinch of coarse sea salt

Method

You’ll need: muffin tin

1. Stir the peanut butter with the dark maple syrup until smooth. Shape into small, flat discs and chill briefly until firmer.
2. Gently melt the dark chocolate with the coconut oil until the mixture is smooth and glossy.
3. Pour a thin layer of chocolate into silicone muffin cases and let it set slightly. Place the chilled peanut butter discs in the middle.
4. Pour the rest of the chocolate over the top so the peanut butter is completely covered. Sprinkle with coarse sea salt.
5. Chill the cups until completely firm. Then carefully remove them from the cases.
6. Before serving, leave them at room temperature for a moment so the filling turns a little creamier again.

Good to know

These little cups are simple and really good. Crunchy outside, soft inside – exactly the kind of sweet treat that doesn't need any fuss.

Swaps

Dark chocolate → 100% cocoa chocolate or cocoa mass + a little cocoa butter (less sugar, more intense cocoa) Less sweet: halve the sweetness and round it off with cinnamon, vanilla or a few berries Peanut butter → almond butter or macadamia butter (mainly unsaturated fats, milder flavour) Coconut oil → cocoa butter (stays firm when chilled, rounder flavour)

Allergens

Contains peanuts; traces of tree nuts, milk or soya are possible, depending on the chocolate. For small children only with care because of the peanuts and firm bite; during pregnancy generally unremarkable with good-quality ingredients that agree with you.

Frequently asked questions

How much sugar is in dark chocolate with at least 85 percent cocoa?

Clearly less than in milder chocolate, but not none at all. The exact amount depends a lot on the brand, so it's worth checking the ingredient list and nutrition label.

What micronutrients does peanut butter contain?

It provides vitamin E, niacin, magnesium and some folate, among others. It also contains monounsaturated and polyunsaturated fats and a little fibre.

What is coconut oil made of?

Coconut oil consists mostly of saturated fats, including lauric acid. It sets firm in the fridge, which helps the cups hold their shape.

Is honey or dark maple syrup the better choice?

Both mainly add sugar. Maple syrup contains small amounts of minerals such as manganese, honey, depending on the type, tiny amounts of other compounds – in this recipe the nutritional difference is rather small.

Are these cups suitable for a sensitive stomach?

It varies: peanuts and chocolate often agree with people, but can also feel heavy if you're sensitive. If you react to histamine, cocoa or large amounts of fat, start with a small portion.

Dairy-free recipes