These keto peanut butter brownies are fudgy, rich, and delicious! They’re the perfect way to satisfy your sweet tooth on a low-carb diet, clocking in at just 1.5 grams of net carbs per serving. Enjoy this dessert next time the chocolate craving strikes!
HOW TO MAKE KETO BROWNIES
The key to making keto brownies is finding a good substitute for both the sweetener and the flour. For this recipe, we used allulose for the sweetener and almond flour for a low-carb flour. The other ingredients traditionally in brownies, like eggs, butter, cocoa powder, and leavening agents, are all completely fine to use on a keto diet.
To make this recipe, you only need these ingredients:
- Almond Flour
- Cocoa powder
- Baking powder
- Lily’s semi-sweet chocolate chips (which are made without added sugar, and sweetened with erythritol)
- Natural peanut butter (avoid any that have added sugars)
You’ll start by mixing together the butter and allulose until it’s light and fluffy, like this:
Then you’ll mix in your eggs and vanilla, and finally your almond flour, cocoa powder, baking powder, salt, and chocolate chips, like this:
You’ll pour that mixture into your baking dish, and then drizzle or dollop the peanut butter on top. Take a knife and swirl the peanut butter through the mixture.
Last step is to bake ‘em in the oven, let them cool, and then dig in!
WHAT IS ALLULOSE?
You might not be familiar with the sweetener I use in this recipe, so I wanted to break down a little more info about it.
Allulose is a rare sugar that’s naturally found in very small amounts in only a few foods like figs and raisins. It actually has a chemical formula like fructose, but the molecules are arranged in a different way that prevents the body from utilizing it. As such, it has a negligible impact on blood sugar levels (and some research suggests it may actually help regulate blood glucose levels when consumed with other carbs).
Manufacturers have begun creating allulose on its own these days (like this Wholesome brand one that we use), so just like erythritol, it can be used as a keto-friendly sweetener.
Keep in mind that overdoing allulose may cause some stomach upset if you’re not used to it. Most research shows that adults can consume a single dose up to 0.18 grams per pound without any major GI issues (source). That would be around 27 grams for a 150-pound person. Each of these brownies contains about 10 grams of allulose, so one should be just fine. Just keep in mind if you eat a few and you’re sensitive to allulose, it could cause stomach upset.
ALLULOSE VS. ERYTHRITOL IN BROWNIES
You can use either allulose or erythritol in baked goods like these brownies. Both sweeteners are about 70% as sweet as sugar, so they substitute well for each other. Allulose is very similar structurally to sugar (again despite, generally not affecting blood sugar levels) and does not have any cooling sensation, like what erythritol does. I prefer allulose in this brownie recipe for that reason, but you can easily substitute granulated erythritol if you’d prefer.
Each of these keto peanut butter brownies clocks in at just 126 calories and 1.75 grams of net carbs.
When you look at the full nutrient analysis on the recipe, you might be a little scared of seeing 15 grams of total carbohydrate. However, that is made up of almost allulose (the sweetener used) and erythritol (from the Lily’s chocolate chips), and a little fiber as well. Remember, allulose and erythritol are both required to be labelled in the total carbohydrate count of food regardless of the fact that they have no measurable impact on blood sugar.
Here’s the macronutrient breakdown:
- 85% fat
- 6% net carbs
- 9% protein
I hope you enjoy these keto peanut butter brownies as much as I do! If you get a chance to try ‘em, please do leave a recipe rating or comment below.
Keto Peanut Butter Brownies Recipe
- 1/2 cup butter softened
- 1 cup allulose
- 2 eggs
- 1/2 tsp vanilla
- 3/4 cup almond flour
- 1/3 cup cocoa powder
- 1/2 tsp baking powder
- 1/4 tsp salt
- 1/3 cup semi-sweet chocolate chips
- 3 tbsp natural peanut butter
- Preheat the oven to 350 degrees F. Grease an 8×8 baking dish.
- In a large mixing bowl, stir together the butter and allulose until light and fluffy. Whisk in the eggs and vanilla.
- Add the almond flour, cocoa powder, baking powder, salt, and chocolate chips. Stir until combined, then pour the brownie batter into the baking dish.
- Drizzle or dollop the peanut butter on top of the brownie batter. If the peanut butter is too thick, put it in the microwave for about 30 seconds until it is thinner and easy to work with. Take a knife and swirl the peanut butter throughout the brownie batter.
- Place in the oven and bake at 350 for 20 minutes, or until a knife pulls out clean from the brownie part (it’s ok if the peanut butter is still sticky). Let cool in the pan, then enjoy.