Follow us 134.8k

These keto peanut butter jelly cups use no additional ingredients to make the jelly layer — no gelatin, no guar gum… The jelly is actually made by using blueberries which are high in pectin, a naturally occurring jelling agent. When blended and then frozen, the blueberries turn into a jelly all on their own — how cool is that?

Tips for Firmer Jelly

These jellies are best stored in the freezer and then removed a little before eating. If you firm jelly cups that can be stored in the fridge, use gelatin or agar powder. Sweetener such as liquid stevia, Swerve or Erythritol can be added to taste. Here are a few recipe ideas you can use for the jelly layer:

Raspberries: 1 cup (123 g/ 4.3 oz) fresh or frozen raspberries, 1/ 2 cup (120 ml/ 4 fl oz) water and 1/ 4 cup (40 g/ 1.4 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Sugar-Free Raspberry & Cream Jellies

Strawberries: 1 cup (144 g/ 5.1 oz) fresh or frozen strawberries, 1/3 cup (80 ml/ 2.7 fl oz) water and 3 tbsp (33 g/ 1.2 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Sugar-Free Strawberry & Lime Jellies. The same ratio of gelatin, berries and water will also work for blueberries.

Blackberries: 1 cup (123 g/ 4.3 oz) fresh or frozen raspberries, 1/ 2 cup (120 ml/ 4 fl oz) water and 1/ 4 cup (40 g/ 1.4 oz) gelatin (or less is you prefer a softer jelly). Adapted from: Spooky Halloween Blackberry Jelly Bats

To keep these low-carb treats as close to PBJ cups as possible, I’ve used roasted peanuts in the base, as well as cashew butter to help blend. I find this combination works really well, however you could easily use peanut butter in place of the cashew, or if you don’t include peanuts in your diet, simply swap out the peanuts for roasted cashews or almonds, the result will still be delicious!

How about peanuts on keto? Soaking and/or cooking peanuts, choosing organic peanuts or peanut butter, and limiting portion sizes and frequency are key to maximizing their benefits while reducing potential risks.

The #1 Keto Diet App Free Download 1,500+ delicious keto recipes Trialed & tested for best results Optimized for nutrition Never feel hungry Planner & tracker Track all macros including net carbs Scan products Create your own meals Advanced tracking Track ketones, blood glucose & lipids Stay hydrated with water tracking Track your mood & energy levels Macro calculator Calculate your ideal fat, protein & carb intake Set any goal: weight loss, maintenance or weight gain Your macros update based on your progress Progress Monitor your macros, water intake, mood & energy Body weight, body fat and body measurements Ketones, blood glucose & lipids Evidence-based content Expert articles to help you make informed choices Guides & free diet plans New daily content And so much more...! Complete Keto Diet guide Integrated shopping basket Restaurants & guide to eating out Free Download App Store Google Play App Store Also available on Google Play Google Play Also available on App Store

0 days, 0 hours, 0 minutes Hands-on 20 minutes Overall 20 minutes Serving size cup Allergy information for Keto Peanut Butter & Jelly Cups ✔ Gluten free ✔ Dairy free ✔ Egg free ✔ Nightshade free ✔ Pork free ✔ Avocado free ✔ Fish free ✔ Shellfish free Pescatarian Low FODMAP Vegetarian Vegan Print Recipe Download Recipe

Nutritional values (per serving, cup)

Net carbs 3.9 grams Protein 3.1 grams Fat 8.5 grams Calories 103 kcal Calories from carbs 15%, protein 12%, fat 73% Total carbs 5.5 grams Fiber 1.6 grams Sugars 2.4 grams Saturated fat 3.2 grams Sodium 3 mg ( 0 % RDA ) Magnesium 35 mg ( 9 % RDA ) Potassium 122 mg ( 6 % EMR )

Do you like this recipe? Share it with your friends! Pinterest Reddit

Dearna Bond Creator of ToHerCore.com Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses. More posts by Dearna Bond