American · dessert
Keto Peanut Butter Mousse with Chocolate Drizzle
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Keto (7.2 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Milk, Peanut. Check labels on stock, sauces and spice mixes.
Peanut butter, cream cheese and cream sweetened with erythritol and topped with sugar-free chocolate: about 7 g net carbs a cup and no added sugar.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
Method
Tap a time to watch that step in the video.
- Beat ½ cup heavy cream with a hand mixer until stiff peaks form, then set it aside. 0:30
- In a larger bowl, beat the cubed cream cheese, peanut butter, confectioners Swerve, a pinch of salt and the vanilla until combined. 0:56
- Beat in 2 tbsp cream to loosen the mixture, then add the whipped cream and beat until smooth and mousse-like. 2:01
- Divide the mousse between 4 parfait cups (about ½ cup each). 2:36
- Microwave the ghee and keto chocolate chips for about 30 seconds, stir into a sauce and drizzle over each cup. Top with a few crushed peanuts and chill until serving. 3:08
Tip. Any no-sugar-added nut butter works instead of peanut butter, as the cook suggests. It keeps in the fridge for several days.
The method is a summary in our words — the video shows every step.
One portion, 1 parfait cup (½ cup), gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 9%
- Fat 85%
Fits keto: 7.2 g net carbs a serve, with 85% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High32%
289 µg a serve, mostly from full-fat cream cheese (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High21%
3.2 mg a serve, mostly from natural no-sugar-added peanut butter (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source15%
0.2 g a serve, mostly from full-fat cream cheese (51%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source12%
52 mg a serve, mostly from natural no-sugar-added peanut butter (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium Source11%
6.3 µg a serve, mostly from full-fat cream cheese (57%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc Source10%
1.1 mg a serve, mostly from natural no-sugar-added peanut butter (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 9
Vitamin B69%
0.2 mg a serve, mostly from natural no-sugar-added peanut butter (69%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate8%
30 µg a serve, mostly from natural no-sugar-added peanut butter (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B127%
0.2 µg a serve, mostly from full-fat cream cheese (53%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium6%
280 mg a serve, mostly from natural no-sugar-added peanut butter (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium6%
80 mg a serve, mostly from full-fat cream cheese (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron6%
1.1 mg a serve, mostly from natural no-sugar-added peanut butter (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D2%
0.5 µg a serve, mostly from full-fat cream cheese (53%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K2%
2.2 µg a serve, mostly from heavy whipping cream (43%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C0%
0.2 mg a serve, mostly from heavy whipping cream (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.