Low-Carb Peanut Butter Cups
Low-Carb Peanut Butter Cups
Low carb • Sugar-free chocolate shells, peanut butter middle — 15 minutes, twelve cups
These are low-carb peanut butter cups, not candy-aisle cups packed with sugar. A thin sugar-free chocolate shell, a thick peanut-butter middle, and a chocolate lid, like the liners, the bite, and the plate in the photo. Fifteen minutes of work, then a chill. No graham crumbs, no sugar.
Twelve cups. Chill the base before you fill. Keep the chocolate thin.
Why you’ll love these cups
- 4g protein per cup — peanut butter in the middle
- 3g net carbs — sugar-free chocolate and allulose
- About 15 minutes of work, then the fridge
- Dark shell, gold filling, like the bite in the photo
- No boxed mix, no sugar
- They pop out of the liner after a firm chill
Health notes
- Protein: Modest. These are candy cups, not a protein bar.
- Lower carb than store cups: Sugar-free chocolate and unsweetened peanut butter. Close to keto-zero at 3g net.
- Twelve cups: Macros are per cup, not the tray.
- Sweetened peanut butter or sugar chocolate will jump the carbs. Stay with the natural jar.
Key element — thin chocolate, chill, then a firm middle
A thick chocolate base swallows the filling. Melt sugar-free chocolate with coconut oil and coat only the bottom of each liner. Freeze until set. Stir peanut butter with allulose until thick, spoon a dollop in the center, like the photo, then cap. Chill until the lid snaps.
Ingredients
Chocolate (12 cups)
- 8 oz sugar-free dark chocolate
- 2 tsp coconut oil
- 12 paper muffin liners
Filling
- 1/2 cup natural unsweetened peanut butter
- 2 Tbsp powdered allulose
- 1 Tbsp coconut oil, softened
- Pinch of salt
Swaps
- Almond butter: Same 1/2 cup if you want a milder middle.
- Mini liners: Make 18. Count two minis as one serving.
- Sweetened peanut butter or sugar chocolate: Skip them. That is how carbs jump.
Instructions
| 1 | Melt. Melt chocolate with coconut oil until smooth. Set 12 liners in a muffin tin. |
| 2 | Base. Spoon a thin coat into each liner. Freeze 8 minutes until firm. |
| 3 | Fill. Stir peanut butter, allulose, coconut oil, and salt until thick. Spoon a dollop into each cup, like the photo. |
| 4 | Lid. Warm the remaining chocolate. Spoon a thin cap over each filling. |
| 5 | Chill. Freeze 15 to 20 minutes until the lid sets, like the plate in the photo. One cup is one serving. |
Pro tips
- Thin chocolate. A thick shell swallows the peanut butter.
- Chill the base before you fill or the middle melts the chocolate.
- Natural peanut butter. Sweetened jars add sugar.
- Do not overfill. Leave a rim so the lid seals.
- Keep them cold. They soften on a warm counter.
Nutrition
| Nutrient | Per cup (1 of 12) |
|---|---|
| Calories | 160 |
| Protein | 4g |
| Net carbohydrates | 3g |
| Total carbohydrates | 5g |
| Fiber | 2g |
| Total fat | 14g |
| Sodium | 55mg |
Estimates with sugar-free chocolate, unsweetened peanut butter, and allulose. Sweetened peanut butter or sugar chocolate will raise carbs. These are lower-carb cups, close to keto-zero.
Variations
Crunchy
Stir 2 Tbsp chopped roasted peanuts into the filling.
Salted lid
Pinch flaky salt on the chocolate cap before it sets.
Almond
Swap peanut butter for almond butter.
Mini
Use mini liners and make 18. Count two minis as one serving.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | After chill | When the lid snaps and the middle is firm |
| Refrigerator | Up to 7 days | Cover. Best cold |
| Freezer | Up to 1 month | Wrap. Thaw 5 minutes before you eat |
FAQ
Test your knowledge
5 quick questions about these cups
1. Protein per cup?
2. Net carbs per cup?
3. How many cups in a batch?
4. Why chill the chocolate base first?
5. Why skip sweetened peanut butter and sugar chocolate?
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