KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

KETO, PALEO, WHOLE30 3 INGREDIENT ‘PEANUT BUTTER’ COOKIES

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Whether following a Paleo, Whole30, or Keto diet or lifestyle, it’s nice to add healthy desserts, for no other reason than to remain sane!  And nowadays, there are many healthy recipes for sweet treats available to choose from.    A few times per year I switch things up and move to a Keto diet, often to get sugar completely out of my body.  I give up even natural sugars allowed on Paleo and Whole30 like date paste.  I don’t actually follow any specific plan for a specific number of days.  I play it by ear, judging how I feel.   It was delightful to discover this 3 ingredient peanut butter cookie recipe.  It’s satisfying to have a couple of cookies after dinner to satisfy that mental craving for sugar without actually eating it.

These cookies can be made for the Keto or Paleo Whole30 lifestyle. 

Keto Version: 

The Keto version uses natural peanut butter with your natural sweetener of choices, such as stevia, xylitol, or Erythritol. Monk fruit extract is Keto compliant as it contains no calories and no carbs.  Be sure to use a coffee grinder, magic bullet, or blender to grind the sweetener into a powder.  Otherwise, the cookies have a granular taste.  You can also use the sweetener to sprinkle on top of the cookies like icing sugar.  You may want to do chocolate and added a peanut version.  Add the powdered sweetener to the unsweetened chocolate so that it also doesn’t taste grainy.

Paleo Whole30 Version:

On the Paleo Whole30 diet, you can make the cookies with almond butter or sunflower seed butter.  Sunflower seeds make butter that tastes a lot like peanut butter.  I first discovered this at an ice cream joint in downtown Toronto.  The vegan ice cream was called ‘Peanut Butter’ and made from sunflower seeds.  It was delicious.  Then grind 2 cups of seeds (in your heavy-duty blender) into butter.  Two cups of seeds make one cup of butter. 

For sunflower seeds, preheat your oven to 350F and spread 2 cups of sunflower seeds into a thin layer on a large rimmed baking sheet. Bake until the seeds are lightly golden, about 20 minutes.  Stir a few times to move them around. Grind your 2 cups of seeds (in your heavy-duty blender) into butter.  Two cups of seeds make one cup of butter. 

Use lucuma powder or date paste to sweeten your cookies.  You may have to add an extra egg to ensure the dough is dryer to roll into balls.  The yolk helps to pull the butter together into a dough.

When baked with other ingredients (like almond butter), date paste tastes a lot like brown sugar.  The almond butter cookies with date paste taste a lot like sugar cookies.

Nut Version:

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Fold nuts into batter, about a 1/2 cup.

Sometimes I’ll add either crushed almonds (Paleo Whole30) or crushed peanuts (Keto) to the dough.  This gives the cookies added texture and flavour.  The cookies tend to be more round and less flat because you cannot press down on the balls of dough too hard with a fork.  Otherwise, the dough will break around the edges.

Chocolate and Nut Version:

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

I’ve made these cookies with just 3 ingredients (as the recipe shows).  However, on occasion, I like to change things up and add crushed nuts and sugar-free chocolate. 

Unsweetened baker’s chocolate is naturally dairy-free and vegan and so is ideal for Paleo, Whole30, and Keto. 

It’s the sweetening agent that makes the difference in the recipe. 

Paleo Whole30: For this version, you’ll need to be ‘dirty’ and use either raw honey or coconut sugar with the coconut milk and unsweetened chocolate. 

Keto:  I like to use powdered xylitol. 

The amount of sweetener you add is dependent on your sweet tooth and the product you are using.  Some are sweeter tasting than others.  I add about 4 ounces of chocolate with ¼ cup of sweetener.

RECIPE TASTE PROFILE:  

The predominant taste and flavour sensations of these cookies are rich and fatty (butter used), sweet (sweetener used), and soft and crumbly.

RECIPE NUTRITIONAL VALUE: 

Almond butter is an excellent source of vitamin E, magnesium, copper, vitamin B2 (riboflavin), and phosphorous. It also possesses healthy monounsaturated fat, protein, and fiber. 

Natural peanut butter (without added sugar, preservatives, sodium) is a great source of protein, magnesium, phosphorous, zinc, niacin, and vitamin B-6.        

RECIPE:

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Place all ingredients in a bowl. Using a hand mixer, mix all ingredients together

.KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Pull dough together into a ball.

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Roll dough into small balls and place on baking tray covered in parchment.

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Using fork press down on cookies in criss cross style to make flat rounds.

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Bake for 12 minutes until golden. Remove from oven and let cool.

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Melt unsweetened chocolate, sweetener of choice, coconut milk in non stick skillet. Use rubber spatula to stir ingredients together. Keep warm.

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES

Using the back of the spoon coat each cookie with chocolate and sprinkle with nut pieces of choice.

Print

KETO, PALEO, WHOLE30 3 INGREDIENT ‘PEANUT BUTTER’ COOKIES

KETO, PALEO, WHOLE30 3 INGREDIENT 'PEANUT BUTTER' COOKIES
  • Author: PALEO WHOLE30 with SHARI MAC

Ingredients

Paleo Whole30:

1 cup almond butter (or peanut butter if you’re not strict compliant)

4 to 6 tablespoons date paste or lucuma powder

1 to 2 large eggslightly beaten

 

Keto Version:

1 cup natural peanut butter

4 to 6 tablespoons xlyitol

1 to 2 large eggslightly beaten

¼ cup peanut pieces (optional)

 

Chocolate Coating:

½ cup whole fat coconut milk

 4 ounces baker’s unsweetened chocolate (not strict Whole30 compliant)

¼ cup of xylitol (Keto) or Lucuma powder (Paleo Whole30)

Instructions

Paleo Whole30:

1 cup almond butter

4 to 6 tablespoons date paste or lucuma powder or coconut sugar

1 to 2 large eggslightly beaten

 

Keto Version:

1 cup natural peanut butter

4 to 6 tablespoons xlyitol or favourite natural sweetener of choice

1 to 2 large eggslightly beaten

¼ cup peanut pieces (optional)

 

Chocolate Coating:

1/4 cup whole fat coconut milk

 4 ounces baker’s unsweetened chocolate

¼ cup of xylitol or natural sweetener of choice

 

Preheat the oven to 350°F.  Place the oven rack in the upper and lower third of the oven. Spray two non-stick baking sheets lightly with cooking spray or cover with parchment paper.

 

In a medium bowl, add all 3 ingredients.  Using a hand held mixer, mix the ingredients together.  (Fold in nut pieces if using).  Use wet hands to pull the dough into a ball.  Spoon about 1 level tablespoon of the mixture (about 1 inch apart) onto the baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. (Use fingers to flatten cookies if you have added the nut pieces). 

 

Bake until golden around the edges, about 10 minutes.  Let cool.

 

To make chocolate add coconut milk to non-stick pan.  Heat on low.  Add chocolate and sweetener.  Stir, using a rubber spatula until well blended, melted, and thick.  Use the back of a small spoon to add chocolate to the top of each cookie.

 

 

Add additional nut pieces if desired.

Notes

Store cookies in an air-tight container on the counter for up to 2 weeks.  If stored in the refrigerator cookies will last up to a month.  Freeze cookies for up to 6 months and warm to room temperature before eating.

 

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