Keto Peanut Butter Bars


5 from 338 votes
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These keto peanut butter bars are an easy low carb dessert made with just 3 ingredients- No baking required! Soft, chewy, and ready in 5 minutes!

keto peanut butter bars

When it comes to keto desserts, those made with peanut butter are my favorite.

Growing up, peanut butter was a staple in my diet. I’d have it with my breakfast, in my sandwich at lunch (obviously with homemade jam!) and in tons of my snacks.

Since starting a keto diet, I’ve still enjoyed peanut butter regularly. However, as my palate changes, I prefer it in my sweets over my other meals.

Why you’ll love this recipe

  • Just 3 ingredients. Peanut butter, sugar free syrup, and coconut flour is all you’ll need.
  • No baking required. This recipe takes less than 5 minutes to make and honestly, the hard part is waiting for them to firm up.
  • 2 grams net carbs. This dessert barely has any carbs but tastes otherwise.

What I love about these peanut butter bars is that they taste EXACTLY like the filling in Reese’s peanut butter cups! Add a layer of sugar free chocolate on top and you’d think that is what you were eating!

Ingredients needed

If you’ve made any of my keto recipes before, you probably have everything on hand. Here is what you’ll need:

  • Peanut butter– smooth and sugar free peanut butter. If your peanut butter is a little stiff/firm, microwave it for 20-30 seconds to soften.
  • Keto maple syrup– Skip the expensive store-bought kind and make your own sugar free maple syrup. It’s easy, delicious, and makes tons!
  • Coconut flour– Thickens the mixture and to make the bars soft, firm, and fudgy. 
  • Keto chocolate chips– Optional, but drizzle some over the bars. Like the syrup, you can easily make your own.

How to make keto peanut butter bars

Step 1- Make the mixture

Start by adding the peanut butter, syrup, and coconut flour in a mixing bowl and mix until a smooth dough remains. 

Step 2- Let it set

Next, transfer the mixture into a pan and press it firmly into place, then refrigerate it. If desired, add some melted chocolate on top. 

Step 3- Serve

Now, after 30 minutes, remove it from the fridge, slice it up and serve. 

peanut butter keto bars

Tips to make the best recipe

  • If you find your dough is a little too thin/watery, add more coconut flour. If the dough is too thick/crumbly, add a dash more syrup.
  • Allow at least 30 minutes refrigeration time so the bars can firm up. If you are impatient, you can place it in the freezer for 15 minutes.
  • Fold through some mix-ins into the mixture, like chopped nuts, seeds, or keto chocolate.

Storage instructions

  • To store: Leftovers can be stored in the refrigerator, covered, for up to four weeks. 
  • To freeze: Place the bars in a ziplock bag and store them in the freezer for up to six months. 
no bake keto peanut butter bars

More keto peanut butter recipes to try

Frequently Asked Questions

Can I use another nut butter?

Swap out the peanut butter for almond butter or cashew butter. Keep this recipe nut-free by using sunflower seed butter or tahini.

What brand of peanut butter is best for keto?

All natural peanut butters with no added sugar are suitable for a keto diet. They have around 2-3 grams of net carbs per two tablespoon serving.

Commercial peanut butter brands are not recommended, as they often have added sugar and fillers in them.

Can too much peanut butter kick you out of ketosis?

Unless you plan on consuming an entire jar of peanut butter, you should not be worried about reaching your daily carb limit.

Can I use almond flour instead of coconut flour?

While coconut flour is preferred, you can use almond flour but will need to double amount of coconut flour listed.

keto peanut butter bars recipe

Keto Peanut Butter Bars With 3 Ingredients | Just 5 Minutes Prep

5 from 338 votes
These keto peanut butter bars are an easy low carb dessert made with just 3 ingredients- No baking required! Soft, chewy, and ready in 5 minutes!
Servings: 16 Bars
Prep: 2 minutes
Cook: 3 minutes
Total: 5 minutes



  • Line an 8 x 8-inch pan with parchment paper and set aside.
  • In a large mixing bowl, add your ingredients and mix well. If the batter is too thin, add more coconut flour. 
  • Transfer the batter to the lined pan and press firmly in place. If desired, melt the chocolate chips and spread over the top.
  • Refrigerate the bars for 30 minutes, before slicing them and serving.


* Coconut flour can be substituted for double the amount of almond flour. If the batter is too thin, add more until thick and smooth. 
TO STORE: Leftovers can be stored in the refrigerator, covered, for up to four weeks. 
TO FREEZE: Place the bars in a ziplock bag and store them in the freezer for up to six months. 


Serving: 1BarCalories: 195kcalCarbohydrates: 6gProtein: 10gFat: 19gSodium: 195mgPotassium: 243mgFiber: 4gCalcium: 21mgIron: 1mgNET CARBS: 2g
Course: Dessert
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Recipe Rating


  1. 5 stars
    Thank you for sharing your recipes for free 🙌🏽🤩
    I’m Vegan and gluten free so a lot of the times I just wing it and use a different flour, not sure if that’s the reason why I have not mastered bread baking 😩😩

  2. I just tried these and they’re delicious, thanks for sharing your keto peanut butter recipes , can’t wait to try a few others.

  3. Peanut butter desserts are ALWAYS on my radar. Yesterday I made my favorite two-ingredient peanut butter cookies and now my kitchen still smells like baked peanut butter. It’s splendid. I won’t be hopping off the peanut butter dessert train anytime soon–I am so ready to try out creating these peanut butter bars along with every single other PB dessert on your blog!

  4. I am always looking for easy portable fat bombs to keep me going on the golf course. I just made these, and the ease and deliciousness will make them a staple in my kitchen and in my snack pack. Thanks for sharing!

  5. It looks like you’re using non-natural peanut butter? Which would have sugar and hydrogenated fats…I’m worried it won’t set if I use natural, since it’s runny and not at all like the PB in your picture…

  6. by sticky sweetener of choice do you mean like agave nectar or something like that? Thank you so much!!

  7. Peanuts (peanut butter) are a no-no on the Paleo diet. Tree nuts are allowed as snacks but peanuts are legumes. Pethaps the recipe can use almond butter instead.