Recreate your favorite childhood sandwich with these Keto PB&J Muffins! Whether you’re looking for a quick breakfast or a healthy snack, these muffins are both indulgent and keto-friendly.
Pardon me if I go ahead and crown myself the queen of keto muffins. I don’t think it’s too grandiose, considering the multitude of delicious recipes I have created over the years. And today, I am bringing back an old favorite with these Peanut Butter & Jam Muffins.
Made with almond flour, sugar-free peanut butter, and a swirl of keto-friendly jam, these muffins offer a satisfying balance of sweet and nutty flavors. They are a fun low carb twist on the classic flavor combo, and perfect as a quick breakfast or healthy keto snack. And if you love these, make sure to check out my Keto Peanut Butter and Jelly Bars too!
Why we love this recipe
I removed this older recipe from my website a few years ago, after I created my peanut butter protein muffins. But I guess they had a few fans because I got multiple requests to bring them back. So I gave them a little update and now they’re better than ever!
- Easy “jam” filling: This recipe uses raspberries, a little sweetener, and a touch of gelatin to create an easy jam for the swirl.
- Great texture: The muffins are wonderfully tender, but also sturdy enough for putting in lunch boxes or even traveling. They don’t crumble apart!
- Classic flavor: With plenty of peanut butter, and a little keto jam in every bite, they have the classic PB&J twist.
- Make ahead recipe: I put a batch of these in my freezer for easy breakfasts. They thaw and warm up nicely.
- Great macros: These muffins have less than 8 grams of carbs, but they also have 11 grams of protein, so they’re a great way to get a little energy without spiking your blood sugar.
Ingredient Notes
- Raspberries: For the jammy swirl, I used some frozen raspberries from my own garden. You could use other berries if you prefer. You can also use a store-bought sugar-free jam such as ChocZero or Good Good.
- Sweetener: I recommend a brown sugar replacement for the muffins, and a powdered sweetener for the jam.
- Creamy natural peanut butter: I recommend a natural creamy peanut butter. I am a huge fan of Santa Cruz Organic.
- Almond flour: If you need to be nut-free, try replacing it with sunflower seed flour. You will need to add a tablespoon of lemon juice to offset the green reaction that sometimes occurs between sunflower seed flour and baking powder.
- Protein powder: This helps give the muffins a lighter, fluffier consistency.
- Grass-fed gelatin: This helps the berry swirl set and gives it a jam consistency.
- Unsweetened almond milk: You can also use half water and half heavy cream.
- Baking staples: Eggs, butter, vanilla extract, baking powder, and salt.
Quick Overview: How to make this recipe
- Prepare the jam: This isn’t a real jam made with pectin but it behaves much the same way. Simply simmer the berries with some water and sweetener, then thicken with a bit of gelatin.
- Combine the wet ingredients: Melting the peanut butter and butter together makes it easier to combine with the other ingredients. Then whisk in the sweetener, eggs, and vanilla extract until smooth.
- Add the dry ingredients: Stir in the dry ingredients until well combined, and then thin the batter with some liquid to a scoopable consistency.
- Assemble the muffins: Add the batter and jam mixture in layers, swirling to make sure each bite has a little of both.
- Bake: Bake until the muffins are golden brown and set on the top. Remove and let cool in the pan.
Tips for Success
Be sure to make the keto jam first, so that it cools and thickens properly while you are making the muffin batter.
You can replace the grass-fed gelatin with Knox gelatin, but it behaves differently. You will need to let the gelatin bloom before adding to the berry mixture. Place 1 tablespoon of water in a small bowl and sprinkle the gelatin overtop, then let sit for several minutes. Add the gelled mixture to the hot berry sauce and whisk briskly to combine.
I do recommend including protein powder in these muffins for a better texture. You can use whey, egg white, or plant based protein powders. I do not recommend collagen as it will make them very gummy and hard to cook through.
Sweetener Options
I like using brown sugar substitute for the muffins for deeper flavor, but any granular sweetener should work. I do recommend mostly erythritol-based sweetener, as allulose may cause the muffins to darken too quickly.
The jam should be made with powdered sweetener if possible, but both erythritol and allulose work.
Frequently Asked Questions
These muffins freeze very well so go ahead and make a big batch. Let the muffins cool completely and then place in an airtight container or freezer bag. They will last up to 4 months.
Any nut butter should work well in these keto muffins. If it has a lot of separated oil, make sure to mix it in well before proceeding.
This keto muffin recipe has 7.7g of carbs and 2.7g of fiber per serving. That comes to 5.0g net carbs per muffin.
More great keto muffin recipes
Peanut Butter & Jam Muffins
Servings: 12 muffins
Recreate your favorite childhood sandwich with these Keto PB&J Muffins! Whether you’re looking for a quick breakfast or a healthy snack, these muffins are both indulgent and keto-friendly.
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Raspberry Swirl
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In a small saucepan over medium low heat, combine the berries, sweetener, and water. Bring to a simmer and cook until the berries can easily be mashed with a fork, about 5 minutes.
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Sprinkle the surface with the gelatin, whisking quickly to combine. Let cool.
Muffins
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Preheat oven to 325F and line a standard muffin tin with 12 silicone or parchment liners.
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In a large microwave safe bowl, melt the peanut butter and butter together in 30 second increments, stirring until smooth. Alternatively, you can place the bowl over a pan of barely simmering water.
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Whisk in the sweetener until well combined. Then whisk in the eggs and vanilla extract until smooth.
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All at once, add the almond flour, sweetener, protein powder, baking powder, and salt. Stir until well combined (the batter will be very thick). Add the almond milk, a little at a time, until the batter things out to a spreadable consistency.
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Divide about half of the batter between prepared baking cups. Add about 1 teaspoon of the raspberry mixture and swirl in with a knife.
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Add the remaining batter to the muffin cups and more raspberry mixture on top. Swirl in with a knife.
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Bake 20 to 25 minutes, until the muffins are golden brown and set on the top. Remove and let cool in the pan.
Storage Information: Store the muffins in a covered container on the counter for 3 days or in the fridge for up to a week. They can also be frozen for several months.
Serving: 1muffin | Calories: 204kcal | Carbohydrates: 7.7g | Protein: 10.7g | Fat: 15.3g | Saturated Fat: 2.3g | Fiber: 2.7g
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Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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