Monday, February 17, 2014

Recipe: Low Carb Peanut Butter Cups

You can always buy Atkins' brand low carb peanut butter cups but I'm not a fan of processed foods and the quality of the chocolate leaves a lot to be desired. These are my 'go to' low carb treat, they're easy to make and very satisfying.

Low Carb Peanut Butter Cups

1/2 cup crunchy peanut butter
115g (4oz) 100% Cocoa chocolate
1 tspn natural vanilla essence
100g unsalted butter
1/2 cup granulated Splenda


  • I buy 100% Cacao Ghirardelli baking chocolate; it melts well and the texture is smoother than many other low sugar/high cocoa bars on the market. 
  • I tried experimenting with adding sweetener to the chocolate but it causes it to split. If you must have sweetened chocolate use Liquid Stevia or Sucralose and melt the chocolate with 1 tbspn of coconut oil using a double boiler.
  • Prepare enough space in your freezer for a baking tray, you will need the space for 3 separate phases of preparation. 
  • Take a muffin tray and line it with muffin cases; I use silicon muffin cases for easy removal and no papery bits in your chocolate. 
  • Melt half the chocolate using a double boiler or a microwave on high for 1 minute. Place 1 tspn of the melted chocolate into each muffin case. 
  • While the chocolate is still warm swhirl the tray so that the chocolate covers the bottom of the muffin case. If you have a deft hand you can get the chocolate to also coat the sides of the muffin tin so that it will encase the peanut mixture later.
  • Place the tray into the freezer for 20 mins to let the chocolate set, this is vital to get the layered cup effect. Once the bottom layer is cold you can begin to prepare the peanut mixture.
  • Heat the peanut butter and butter until they are melted together, this will seem quite liquid but once cooled will add a creamy effect. Add the Splenda and Vanilla essence to the peanut mixture and stir thoroughly until the Splenda has dissolved.
  • Place 1 tbspn of the peanut mixture in each muffin tin and return the tray to the freezer for another 20 mins or until the peanut mixture sets.
  • Melt the remaining chocolate and place 1 tspn of chocolate into each muffin tin. Again swhirl the tray so that the melted chocolate completely covers the peanut mixture. 
  • Return the tray to the freezer for at least 20 more minutes, once the cups are fully set you can remove them from the tray and store in an airtight container. Keep refrigerated for up to a month.
  • This makes 24 small (86 cals, 2.3g net carbs, 8.3g fat) or 12 very generous (172 cals, 4.5g net carbs, 16.5g fat) peanut butter cups.

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