American · dessert, snack

No-Bake Keto Peanut Butter Bars with Chocolate

No-Bake Keto Peanut Butter Bars with Chocolate — from All Day I Dream About Food's cooking video Watch how it’s made · 5:37

Video by All Day I Dream About Food on YouTube · Open on YouTube

20 min · plus 1 hour chillingMakes 16 × 1 bar203 kcal a portion
  • Keto (4.3 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients

Contains: Milk, Peanut. Check labels on stock, sauces and spice mixes.

Sweetened with erythritol instead of sugar: about 4 g net carbs and under 2 g sugars a bar, with protein and fibre from the peanut butter and peanut flour.

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Ingredients 8

Method

Tap a time to watch that step in the video.

  1. Line an 8- or 9-inch (20–23 cm) square pan with wax or baking paper. 0:34
  2. Put the butter and peanut butter in a large bowl and melt them together in the microwave (or in a pan on the stove), then whisk until smooth. 0:50
  3. Whisk in the powdered sweetener until smooth, then add the vanilla and a little salt. 1:43
  4. Stir in the peanut flour with a spatula, working it in until the mixture thickens into one ball of dough. If it stays soft, add a little more peanut flour. 2:08
  5. Press the dough evenly into the pan with your hands, then smooth it under a sheet of paper with a flat-bottomed glass. Chill while you make the topping. 3:13
  6. Melt the 2 tbsp butter with the chopped chocolate, stirring until smooth and glossy. 3:51
  7. Pour the chocolate over the chilled base, spread it to the edges and shake the pan to level it. Refrigerate for about 1 hour, until set. 4:18
  8. Lift the slab out by the paper and cut into 16 bars with a sharp knife. Keep them in the fridge. 5:00

Tip. Peanut butter powder works in place of peanut flour, as the cook notes. The bars keep about 3 weeks covered in the fridge and freeze well wrapped.

The method is a summary in our words — the video shows every step.

One portion (1 bar) gives you 1 of 16

Energy203 kcal850 kJ
Protein7.4 g15% of a day
Fibre3.8 g14% of a day
Carbohydrate8.1 g4.3 g net · 1.8 g sugars3% of a day
Fat18 g8.5 g saturated23% of a day
Sodium80 mg3% of a day

Where the energy comes from one serve

  • Net carbs 8%
  • Protein 14%
  • Fat 78%

Fits keto: 4.3 g net carbs a serve, with 78% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Magnesium Source12%

52 mg a serve, mostly from defatted peanut flour (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 14
Vitamin A9%

85 µg a serve, mostly from butter (86%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin E9%

1.4 mg a serve, mostly from natural peanut butter (79%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Zinc7%

0.8 mg a serve, mostly from defatted peanut flour (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate7%

28 µg a serve, mostly from defatted peanut flour (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B65%

0.1 mg a serve, mostly from natural peanut butter (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium4%

190 mg a serve, mostly from defatted peanut flour (50%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron4%

0.8 mg a serve, mostly from stevia-sweetened dark chocolate (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-33%

0 g a serve, mostly from butter (78%). 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.

Calcium2%

21 mg a serve, mostly from defatted peanut flour (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Selenium2%

1.3 µg a serve, mostly from natural peanut butter (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D1%

0.2 µg a serve, mostly from butter (86%). 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 K1%

0.9 µg a serve, mostly from butter (82%). 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 B121%

0 µg a serve, mostly from butter (86%). 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.

Vitamin C0%

0 mg a serve. 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 All Day I Dream About Food; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.