Disclaimer: This content has been sponsored in partnership with Planters. The opinions and text are all mine.
Peanuts are a perfect better-for-you snack providing protein and nutrients. Enjoy these low carb peanut clusters any time you want a special treat.
After the long winter, it’s time for me to get in shape for summer. I’ve already lost some of those cold weather pounds by kick starting ketosis with an egg fast. Now, I’m ready to start toning up by doing some much needed workouts.
A lot of people use protein powders or bars before or after their workout. The protein helps feed the muscles. However, I think peanuts are a much better snack to take along for your workout.
An ounce of peanuts, either dry roasted or oil roasted, can provide 7 grams of protein and 6 essential nutrients. This may be enough protein to feed your workout and keep you in ketosis.
If you eat too much protein, you run the risk of it turning into glucose through gluconogenesis as described here.
Peanuts are a legume that contain 7 grams of protein per serving. They are also a good source of essential nutrients needed for the body.
Nutritionally, peanuts are very similar to nuts, but they have more protein than nuts according to an article I found here. This makes them the perfect snack to take along with you to help fuel your workout.
A single one ounce serving of Planters dry or oil roasted peanuts contains 5 grams of total carbohydrates of which 2 grams is fiber. This makes peanuts a great better-for-you snack.
And, peanuts contain monounsaturated and polyunsaturated fats. They also taste great! So, be sure to keep some Planters peanuts in your gym bag for that post-workout protein.
Although I’m a big fan of snacking on peanuts plain, I also love them covered in chocolate. Today, I’m sharing my recipe for making homemade peanut clusters without using any sugar alcohols. So, these sweet treats are also paleo friendly!
Chocolate is easy to burn on the stove top if not using a double boiler, so I recommend using a chocolate melter. It melts chocolate at the perfect temperature and also has a warm setting. I always use this handy tool any time I have to melt chocolate.
Once the chocolate is melted, just add a handful of peanuts. You can use either salted or unsalted. No worries, Planters Cocktail peanuts are not high in sodium.
There’s only 95mg sodium per 28 grams. This is well below the FDA sodium requirement of 270mg per 28 grams for the Nuts and Heart Disease Health Claim (see note following post).
To make the peanut clusters, you simply scoop the mixture onto parchment paper and let it harden. I put them in the refrigerator to harden them quickly. They are also best stored in the refrigerator, but you can keep them out when serving.
You can enjoy these peanut clusters any time you want a quick snack. Since there is a good amount of fat in them, you can enjoy them as a tasty fat bomb during your day.
Peanuts are loaded with heart healthy smart fat. More than 80% of the fat in peanuts is monounsaturated and polyunsaturated fats. These healthy fats have been shown to help lower cholesterol and keep blood vessels in good shape.
So stock up on these smart snacks. You can see the full line of peanut products at Planters.com along with their other smart snack products. And, you can follow Mr. Peanut on Facebook at Facebook.com/MrPeanut or on Twitter at @MrPeanut.
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Note: In regards to the FDA Heart Health claim:”Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake may reduce the risk of heart disease.”
Low Carb Keto Peanut Clusters – Paleo Friendly
Peanut Clusters - A Smart Snack
Ingredients
- 4 ounces unsweetened baking chocolate
- 1 tablespoon coconut oil
- 1/2 teaspoon vanilla stevia drops
- 24 monk fruit liquid extract see Notes and Comments
- 6 ounces Planters Cocktail peanuts
Instructions
- Melt chocolate and coconut oil together.
- Remove from heat or place chocolate melter on warm.
- Stir in stevia and monk fruit extracts.
- Add peanuts.
- Using a spoon, drop by tablespoonful onto parchment lined pan. Let set to harden.
- Remove from parchment paper and store covered in the refrigerator.
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Notes
Nutrition
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.
About Lisa
Lisa has been creating low carb recipes for herself and sharing them with others since 2010. She loves to experiment in the kitchen and find new ways to create low sugar foods that taste like high carb favorites! Her recipes have been featured on popular magazine sites including Fitness, Shape, Country Living, Women's Health, and Men's Health. Lisa lives in Southeastern Connecticut. Connect with her and Low Carb Yum at:This is a sponsored conversation written by me on behalf of Planters . The opinions and text are all mine.
Susan says
Swerve comes in a confectioners format that might work better for this recipe.
Aunt B says
I do not like chocolate. Ideas, anyone?
Lisa says
You could make a peanut butter coating using the peanut butter chips recipe at https://lowcarbyum.com/homemade-sugar-free-peanut-butter-chips/
Beth says
Nope.
Dragana says
Can I use cocoa powder instead od chocolate?
Lisa says
You could use cocoa and a fat instead, but the coating may be very soft depending on the fat used.
Jesse says
If I don’t have monk fruit extract, is there a more aquireable ingredient I can use in its stead?
Lisa says
I’ve answered the question already. The recipe can be sweetened to taste. Just use about 1/3 cup sugar equivalent, adjusted to desired sweetness.
Sherry says
Is there something I could use in place of the monk fruit extract?
Lisa says
You could use all SweetLeaf stevia which is twice as sweet so you’d only need half the amount. Or, just use a sweetener that you like and adjust to taste. I prefer not to use any sweetener with erythritol because if you add too much, it can crystallize in chocolate.
Barbarainnc says
Can I use another sweetener? I have Swerve.
Lisa says
You can, but the erythritol in Swerve might crystallize. That’s why I prefer using the liquid extracts or concentrated powders. You’ll need about 1/3 cup or so of sugar equivalent.