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When a high-carb dessert problem comes along, whip it into keto fat bombs for a quick treat. Take a look at how easy it is to create some frozen peanut butter whips in only 5 minutes.
Before getting to the recipe, let me just say how my love affair with the decadent (yet, healthy!) ingredients in this recipe have blossomed over the years….
My Love Affair With Chocolate & Peanut Butter (C & PB)
Long before I recited my wedding vows to my husband, I fell in love with C & PB. And now I enjoy them as quick keto fat bombs low carb treats like these frozen peanut butter whips.
The holy matrimony of the two provided me with nutritive, emotional, and dare I say, spiritual sustenance.
For better, for worse, for richer, for poorer, in sickness and in health, until death do us part, chocolate and peanut butter will be a part of my life.
Through stressful times at work and through hormonal challenges (ok, outbursts; sorry my dear hubby!), C & PB have always been there for me.
When I’m feeling down, my quick to make dairy-free chocolate peanut butter fudge always comes through!
The End of Marriage to Chocolate & Peanut Butter?
But since 2001, I’ve had to eat low carb for health reasons.
Did that mean I had to divorce C & PB? No way! I believe in the sanctity of marriage! So I’m still enjoying treats like frozen peanut butter whips keto fat bombs.
Rather than abandon C & PB for good, I sought relationship counseling with the two. Not from a therapist, but through the advice of online nutrition resources.
I researched the best dark chocolate for health benefits.
And as for my favorite legume, I concluded after much deliberation that peanuts are safe to eat if the are organic. And they are a healthy low-carb snack in moderation (unless you’re deathly allergic to them, of course, in that case use a substitute like sunflower seed butter).
Peanut Butter Whips: Low-Carb & Still Delicious
So although I’ve had to tweak how I make my desserts to stay low carb, I haven’t had to sacrifice taste or quality.
This recipe for peanut butter whips is no exception. If anything, after you eat low carb for a few weeks, your taste buds will reset.
You see, if you’re used to eating conventional C & PB (think: Hershey’s, Cadbury, Jiff, Skippy), after you go low-carb for a few weeks, eating C & PB with added sugars will trigger a bitter beer face.
Your taste buds will be so offended by eating anything with added sugars.
However, if you’re wondering how it’s possible for heavy whipping cream, ganache and peanut butter can be considered remotely healthy, here’s how….
Fat’s Your Friend
If the majority of your diet is low-starch veggies and smart fats, with a modest amount of lean protein and fruit, there’s room in your belly for a non-judgmental serving of dessert.
I’m not saying that if your normal meals are healthy that you can go all out with dessert. On the contrary, what I’m implying is that you can enjoy a decadent dessert daily … as long as it’s low carb.
How is heavy cream healthy? Heavy whipping cream provides dietary fat. Dietary fat keeps you full and prevents cravings for sugary treats.
Low-fat and non-fat desserts are a recipe for dietary disaster. With no fat to provide satiety, they lead to overeating and high-carb snacking.
If possible, use raw cream. Depending on what state you live in, you may or may not be able to purchase raw dairy.
Raw cream is very expensive. But it’s delicious and offers the health benefit of probiotics for your gut.
Now, if you’re allergic to dairy, you can substitute with coconut cream. Personally, I tolerate organic and raw dairy well but I love the taste of coconut cream.
Health Benefits of Low Carb Dessert Whips
To get the most health benefits from these peanut butter whips, use dark chocolate that’s at least 70% cacao. Anything less is pretty much milk chocolate and offers little benefit.
And don’t skimp on the peanut butter. Buy a high-quality, organic one. Conventional peanut butter contains pesticides.
Some of my other delicious low carb recipes using this yummy spread include the following:
To sweeten this recipe, you can use stevia. There’s some debate as to whether or not stevia raises insulin.
Stevia, which is a natural plant extract, might induce a slight insulin response at most, but it has virtually no effect on blood sugar.
So I think stevia is safe to bake and cook with. It’s certainly better for you than most other sweeteners.
Another natural sweetener I recommend is monk fruit extract. Also called, Luo Han Guo, monk fruit is another all-natural sweetener substitute that won’t raise your blood sugar.
You can also try Swerve. It’s a sugar alcohol.
Some sugar alcohols pose digestive problems. But not Swerve because it doesn’t reach the large intestines, so you don’t get the bloating.
Who knew? A peanut butter whip recipe that’s low in sugar, offers health benefits and won’t expand your waist line….
Sounds like a match made in heaven. Enjoy!
Peanut Butter Whips Keto Fat Bombs Recipe
Be sure to check out some of the other keto fat bomb recipes if you need more fat in your diet. And if you like these frozen treats, don’t forget to leave a comment.
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Peanut Butter Whips Frozen Fat Bombs
Ingredients
PB whips
- 1 1/2 cups heavy whipping cream or coconut cream
- 1 tsp vanilla extract
- 2 Tbsp peanut butter
Ganache
- 2 squares 1oz of 100% bakers chocolate.
- 1/4 cup heavy whipping cream or coconut cream
- 10 drops liquid stevia
- 1.5 tsp low carb sugar substitute
- 1/8 tsp vanilla extract
Instructions
- In a mixing bowl, whip the 1-1/2 cups heavy whipping cream until soft peaks form.
- Add the vanilla extract and peanut butter. Mix with fork or whisk until combined.
- Place into a quart size baggie. Cut a small hole in the tip.
- Line a muffin pan or use silicone molds. Squeeze out mixture in muffin molds. (I used a large muffin pan and made 6 large whips. You can also do this with mini muffin pans.)
- Freeze for at least 1-2 hour.
To make ganache:
- In a microwave safe bowl, microwave heavy whipping cream until it boils ~30s.
- Add bakers chocolate to heavy whipping cream to melt (I opt to not heat the chocolate as to not burn it)
- Once chocolate is melted, add the remaining ingredients. Mix until combined.
- Let mixture come to room temperature then dip each frozen whip into to coat the bottom. Place on a parchment lined tray and freeze. Store in covered container in the freezer.
Notes
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
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Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Jaco says
Would love to try this. Can the liquid Steva be replaced with dry Swerve or Monkfruit?
Lisa MarcAurele says
Yes. Just check out the low carb sweetener post for a conversion chart.
Mrs S says
Hello!
The recipe looks terrific. One question – the whipped cream/peanut butter doesn’t need any sweetener? Or does the chocolate take care of that?
Lisa MarcAurele says
The chocolate adds sweetness but you can add a few drops of sweetener to the peanut butter mixture too.
Francine says
It is really delicious, as a lot of people I’m totally addicted to c & pb but if you can make this in 5 minutes prep, you’re my hero. Just whipping the cream takes more than that. It takes 5 minutes just to take out the ingredients from the cupboard. ? All in all, apart from the freezing part, it took me 1 hour: assemble the ingredients, measure the quantities, stir the pb because all the oil is on top, whip the cream, incorporate pb and vanilla extract, whip again, put in the bag, form the little mountains… I had no muffin cups, so I did it directly on parchement paper, little tiny ones, so I have maybe 36 of them. Again though absolutely delicious!
Lisa MarcAurele says
Thanks for the feedback. I’ll update the recipe card to reflect prep time better.
Patty Ann says
Light and delicious I added some stevia to the peanut butter part too! Easy to make
Brian says
Hi, I’ve just made a batch of these…do you eat then frozen or let them defrost?
Lisa says
I eat them frozen.
Kimberly says
Hi. I am having trouble getting the chocolate to the right consistency. It seems to break apart and not creamy. I’ve done it twice once with the HWC in the microwave and once melting the chocolate in the microwave. Please help!
Lisa says
Try adding the extract in after it’s cooled a bit. The alcohol in the extract can cause the chocolate to separate if added when the chocolate is too hot.
Tasha says
Hi, great recipe. Question, can you use cool whip instead of the heavy whipping cream? Thanks
Lisa says
Cool whip can be used in place of the whipped cream if desired.
Craig says
Hi Lisa,
I found your website and made the Low Carb Pizza Casserole. Wow. So good. Eating it cold was probably better than warm. I decided to branch out and try this dessert. Either my substitutions were no good or I did something wrong. It turned out extremely poorly. Just going to scrap the batch.
My substitutions. Instead of peanut butter I had a self made all nut butter (Vitamix made) with no added sweetener. I also didn’t have the chocolate to melt so I subbed 3 parts cocoa powder 1 part butter for it.
My results: The whip part had absolutely no nut flavor at all. Just tasted like I was eating frozen heavy cream.
The chocolate was clumpy. I get this, it was likely the sub of cocoa powder that could not melt. It was very hard to add to the frozen whip part, it just wouldn’t stick.
I get that the cocoa powder and chocolate part was likely my fault, but the main part was just not good at all. If I had read a comment like what I’m posting now I likely would have not done what I did, so I’m trying to help the next person that might read this.
Lisa says
Did you add salt to your homemade nut butter? That typically enhances the taste. A little sweetener can also be added, but I try to avoid them as much as possible.
Bernadette says
What type/brand of peanut butter do you use?
Lisa says
I just use any natural peanut butter with no sugar added.
Monna Marrongelli says
I made these tonight the recipe made 12 regular size muffins. I used paper liners(for cupcakes). I scanned every product I used and the grand total carbs is 7!!! I melted the chocolate out it in the paperliners first then used a cookie dough scoop to drop each one of the peanut butter whips. I admit I tasted before freezing they are pretty yummy!thank you for sharing.
Lisa says
My pleasure Monna!
Linda says
Why are there 2 sweeteners in the Peanut Butter Whips. I only have the stevia drops. Can I just use the stevia?
Thanks,
Linda
Lisa says
One sweetener is fine. I just like using a mixture.
Karen says
Can these be made w/o the chocolate ganache? Looking for something for my husband and he is allergic to chocolate.
Lisa says
Yes. You can just make the peanut butter part if desired.
Meagan says
How large are these when you make them? Is the nutrition information for a normal muffin size or mini muffin? And how full do you fill each section?
Lisa says
Data is for the full size muffin. They are regular muffin size.
Samantha says
Can you tell me what kind or brand of bakers chocolate you use? Thanks
Lisa says
I typically use Baker’s brand, but sometimes I’ll buy the more expensive fair trade 100% cacao bars like Guittard brand.
Tara says
Do you think it would be ok to use all confectioners Swerve or would it be too stiff?
Thanks. Can’t wait to try these. They look delicious!
Lisa says
It’s worth a try since the swerve should dissolve.
stanlie Murray says
How does the chocolate and PB mixture get combined? Do you freeze the two together?
Lisa says
Sorry that was a little confusing. I fixed the directions. The peanut butter part is dipped into the chocolate part.
Faith says
The pictures look like the ganache is on the bottom, but recipe doesn’t clarify????
Lisa says
I fixed the directions as they were a bit confusing.
James says
Your peanut butter whips sound great, will definitely have to try them as I too suffer from c&pb dependency!!! But as the instructions are not very clear or I just seem to be missing something, I’m wondering how the chocolate ganache & the frozen whipped peanut butter come together for a finnished product? Thanks for the recipe and any further instructions you may have, thanks again.
Lisa says
I fixed the recipe as it definitely was confusing. Sorry I didn’t catch that before publishing.
Jani Chayut says
Looks delish, but I’m confused. What happens after step 4. How are you adding the ganache to the frozen cream pucks? Do they just pop out and you dip?
Lisa says
Yes. It was confusing so I fixed the recipe. Sorry!
Elizabeth says
Do you dip the frozen treats in the room temp ganache and refreeze?
Lisa says
Yes. I’ve fixed the recipe card to state that.
Alice says
Hi, then what do you do with the ganache?
Lisa says
It’s after the peanut butter part is frozen. The recipe has been modified to be more clear.
Kim says
What can you use in place of the liquid stevia? And in what quantity? I feel it leaves a bitter taste?
Lisa says
Concentrated monk fruit tastes great by itself. I usually use either stevia drops, monk fruit drops, or a combination of the two.
Stanlie says
Can I use a combination of monk fruit (powder form) and torani syrup or can I use torani syrup as the main sweetner?
Lisa says
I find Torani syrup a pretty strong sweetener so you probably don’t need any other sweetener with it.
L says
You didn’t finish the directions for how to put this all together.
Lisa says
Sorry, I realized that and corrected the recipe.