What Can You Eat with Peanut Butter on Keto Diet?

January 7, 2026 •

4 min read

Did you know that plain, natural peanut butter contains around 5 grams of net carbs per two-tablespoon serving? For those on a ketogenic diet, this means moderate portions of the right peanut butter can be a satisfying addition when paired with other low-carb ingredients to keep you in ketosis.

Quick Summary

A moderate portion of natural, unsweetened peanut butter can be enjoyed on a keto diet with various low-carb foods. Look for brands with no added sugar or oils, and pair it with vegetables, seeds, or use it in recipes for fat bombs and smoothies. Always monitor your intake to stay within your daily carbohydrate limits.

Key Points

Choose Natural Peanut Butter: Always select unsweetened peanut butter with minimal ingredients to avoid added sugars and oils that can disrupt ketosis.
Pair with Low-Carb Vegetables: Celery, cucumbers, and zucchini are crunchy, low-carb options that make excellent vessels for peanut butter.
Moderate with Berries: Enjoy small amounts of low-carb berries like raspberries or strawberries with peanut butter for a touch of sweetness.
Create Keto Fat Bombs: Utilize peanut butter in fat bomb recipes, combining it with coconut oil or cream cheese for a high-fat, low-carb snack.
Try Savory Applications: Mix peanut butter into dressings or stir-fry sauces for a rich, nutty flavor that complements savory dishes.
Monitor Portion Sizes: Due to its calorie density, stick to a standard 2-tablespoon serving to manage your carb and calorie intake effectively.
Consider Alternatives: For an even lower-carb option, almond butter offers fewer net carbs and more micronutrients, though it is typically more expensive.

Is Peanut Butter Truly Keto-Friendly?

Before exploring food pairings, it is essential to understand that not all peanut butter is created equal. The keto-friendliness of peanut butter depends entirely on its ingredients. Many commercial brands contain added sugars and hydrogenated oils, which can quickly disrupt ketosis. The best option for a keto diet is a natural, unsweetened peanut butter containing only peanuts and possibly a little salt. A typical 2-tablespoon serving of natural peanut butter has approximately 5 grams of net carbs, making portion control crucial.

Low-Carb Vegetables to Pair with Peanut Butter

Some of the most straightforward and satisfying keto snacks involve pairing creamy peanut butter with fresh, crunchy low-carb vegetables. This combination provides a filling mix of healthy fats, fiber, and nutrients.

Celery sticks: A classic choice, the crisp texture of celery pairs perfectly with rich, creamy peanut butter. For extra flavor, sprinkle with a few chopped keto-friendly nuts or seeds.
Cucumber slices: For a refreshing twist, spread a thin layer of peanut butter on cucumber slices. This provides a hydrating and crunchy snack with a surprising flavor profile.
Zucchini sticks: Raw zucchini can be a great vehicle for a scoop of peanut butter, offering a mild, earthy taste that doesn't overwhelm the peanut flavor.
Bell pepper strips: While higher in carbs than some other vegetables, a small serving of bell pepper strips with peanut butter adds a sweet crunch and vibrant color to your snack.

Keto-Approved Fruits and Berries

Many fruits are too high in sugar for a strict keto diet. However, a few low-carb berries can be enjoyed in moderation with peanut butter.

Raspberries: These tart berries have one of the lowest net carb counts. Mash a few raspberries into your peanut butter or top a dollop with a couple of fresh berries.
Strawberries: While slightly higher in carbs than raspberries, a few slices of strawberry can add a delicious, sweet contrast to your peanut butter without derailing ketosis.
Blackberries: Similar to raspberries, blackberries can be enjoyed sparingly with peanut butter for a sweet and tangy burst of flavor.

Delicious Keto Recipes with Peanut Butter

Beyond simple pairings, peanut butter can be a star ingredient in many keto recipes, from fat bombs to smoothies.

Peanut Butter Fat Bombs: These are a staple for many keto dieters, designed to boost fat intake. They often combine peanut butter with coconut oil, cream cheese, or sugar-free sweetener and are then frozen into small, bite-sized treats.
Keto Smoothies: Blend unsweetened almond milk, a scoop of keto-friendly protein powder, a tablespoon of natural peanut butter, and ice for a creamy, satisfying breakfast or post-workout shake.
Peanut Butter Loaf: Use peanut butter, eggs, and a low-carb flour alternative like almond flour to create a savory or slightly sweet low-carb bread. This can be baked and enjoyed as a side or snack.

Savory Applications

Don't limit peanut butter to sweet treats. It works wonderfully in savory dishes, adding richness and depth.

Peanut Stir-Fry Sauce: Whisk natural peanut butter with tamari or coconut aminos, a splash of sesame oil, and a touch of keto-friendly sweetener to create a rich sauce for stir-frying low-carb vegetables like broccoli or cauliflower.
Peanut Butter Dressing: Create a delicious salad dressing by blending peanut butter with lime juice, water, ginger, and garlic powder. This is excellent on salads with grilled chicken or beef.

Comparison: Peanut Butter vs. Almond Butter on Keto


Feature	Peanut Butter (2 Tbsp, Natural)	Almond Butter (2 Tbsp, Natural)	Analysis
Net Carbs	~5 grams	~3 grams	Almond butter has a slight edge with fewer net carbs.
Protein	~7 grams	~6.7 grams	Peanut butter offers marginally more protein.
Healthy Fats	Good source of monounsaturated and polyunsaturated fats	Slightly higher in monounsaturated fats	Both are great sources of healthy fats for keto.
Vitamins & Minerals	Good source of B vitamins	Excellent source of Vitamin E, magnesium, and calcium	Almond butter is superior for micronutrients.
Cost	Generally more affordable	Often significantly more expensive	Peanut butter is the more budget-friendly choice.
Taste & Texture	Classic nutty flavor, rich and creamy	Milder, slightly sweeter nutty flavor, creamier texture	Taste is subjective; choose based on preference.

Conclusion

Peanut butter can be a valuable and versatile component of a ketogenic diet, provided you choose the right product and practice portion control. By selecting natural, sugar-free versions, you can enjoy it with a wide array of keto-friendly foods, from crisp celery sticks to rich fat bombs. While lower-carb options like almond butter exist, the classic flavor of peanut butter can still be a delicious part of your low-carb lifestyle with smart pairing choices.

For more keto-friendly recipes and nutritional advice, you can visit resources like Healthline's guides on keto eating.

Frequently Asked Questions

Most commercial peanut butter brands contain added sugars and hydrogenated oils, which are not keto-friendly. You should always check the label and choose a natural, unsweetened brand for the keto diet.

A standard 2-tablespoon serving of natural, unsweetened peanut butter contains approximately 5 grams of net carbs. It is essential to measure your portions to stay within your daily carbohydrate limit.

For a quick snack, you can spread natural peanut butter on celery sticks or cucumber slices. Another option is to mix it with keto-friendly yogurt or a few low-carb berries like raspberries.

Yes, peanut butter is a key ingredient in many keto desserts. You can make peanut butter fat bombs by mixing it with coconut oil and a sugar-free sweetener, or use it in recipes for keto cookies and fudge.

Almond butter often has slightly fewer net carbs and more micronutrients like Vitamin E and calcium than peanut butter, making it a preferable choice for some. However, both can be part of a healthy keto diet when consumed in moderation.

For a savory dish, you can make a keto-friendly peanut sauce for stir-fries or salads. Simply mix natural peanut butter with ingredients like coconut aminos, sesame oil, and a dash of lime juice.

To ensure your peanut butter is keto-friendly, check the ingredients list. It should ideally only contain peanuts and salt. Avoid products with added sugars (including honey), high-fructose corn syrup, or hydrogenated oils.