Keto Chocolate PB Coconut Crunch Cups

KETO / GF / DF / V

Peanut Butter and Almond Butter options


  • 1/4 cup dark chocolate chips or equivalent of dark choc squares. (I either use Enjoy Life dark morsels, >80% dark chocolate bar squares or Lily’s Dark Choc Chips)
  • 1/2 cup natural PB or Almond butter or mix of both (NOTE: You can use crunchy or smooth nut butter. Whatever your preference, it will still setup the same.)
  • 2 or 3 Tbsp coconut oil (I vary this amount based on how oily the natural nut butter is)
  • 1/2 to 3/4 cup toasted unsweetened coconut flakes (I toast it myself.)
  • 1/2 tsp pure vanilla (optional)


  1. Slowly melt chocoloate (Since I don’t have a double boiler, I use a metal or glass bowl I set over a pan that has some water in it and heat the stove to medium heat so it slowly melts the chocolate without burning it)
  2. Add nut butter, coconut oil, coconut flakes and vanilla to melted chocolate and stir until completely incorporated.
  3. Scoop tablespoon amount into miniature muffin cups and place in the freezer for fast setup.
  4. Store in the fridge for fudge consistency. Enjoy.
  5. Tip: With coconut oil in the mixture it is best to keep the cups stored in either the fridge or freezer and eat quickily once removed.

Nutrition:Makes about 18 cups with 1.2g to 1.5g net carbs in each cup and about 90 calories per cup.

Continue reading “Keto Chocolate PB Coconut Crunch Cups”

Keto Cookie Bar

Keto / GF / DF / Vegan

Almond Butter Chocolate Chip Cookie Bars


  • 1 cup Swerve brown (natural sugar replacement)
  • 1 cup natural no added sugar almond butter (I use Martha Natha)
  • 2 teaspoons pure vanilla extract
  • 1 1/3 cups almond flour
  • 1 1/2 teaspoons aluminum-free baking powder
  • 1/4 teaspoon fine sea salt
  • 1/4 cup plus 2 tablespoons unsweetened almond milk
  • 1/2 cup dark chocolate chips (Lily’s or >72%)

1. Preheat oven to 350F. Line an 8×8-inch square pan with parchment paper.


2. In a large mixing bowl, cream together the Swerve, almond butter, and vanilla on high for 1 minute using a stand or hand mixer with paddle attachment.

3. In a small mixing bowl, whisk together the almond flour, baking powder, and sea salt. 

4. With the mixer off, add the almond flour mixture. Then, pour the almond milk over the almond flour mixture and begin beating on low and increase speed to medium. Beat for 20-30 seconds or until just incorporated. Do not over-mix. The dough should pull together into large, moist mounds as it moves around the mixing bowl. Add the chocolate chips and stir to incorporate.

5. Transfer the dough to the lined pan and use your fingers to press evenly into the bottom. Press the dough outward until it’s nearly touching the sides of the pan. If desired, dot the top of the cookie dough with another tablespoon of chocolate chips.

6. Bake for 20 to 24 minutes or until the edges are golden and crackled and a toothpick inserted into the center comes out mostly clean with a bit of moist crumb at the tip. (Note: I find these can turn out pretty gooey and I have started to burn the edges before the center sets up. The cookie bar will continue to setup and firm some after removing from the oven. After it cools for a few hours they are much easier to cut.)

7. Let cool completely in pan. Then, grasp the edges of the parchment to gently remove the bar from the pan. Slice into 25 squares. Enjoy! Personally I think these are best served with an ice cold glass of unsweetened vanilla almond milk.

Note: approximately 2-3g net carbs per bar with Lily’s dark chocolate chips used. Depending on choc chips used this may slightly change net carb amount.

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