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Dear Keto Diet, I Love Peanut Butter -- Is That Okay?

Dear Keto Diet, I Love Peanut Butter -- Is That Okay?

Everyone loves a good PB&J, of course, except those with nut allergies (sorry!).

Growing up, it was a staple in our household and now it’s a sandwich we prepare for our littles. Darn near an American tradition to have it in your regular sandwich rotation. 

But, for keto practitioners, peanut butter is not exactly kosher… or is it?

Before tackling the good, the bad, and the ugly behind keto’s relationship with peanut butter, let’s quickly define what is a keto diet and what are its keto-friendly ingredients?


It’s essentially a high-fat, low-carb diet to enter a state of ketosis. This is where your body begins to efficiently burn fat as its primary source of energy. 

Which brings us to what can and can’t you have on a keto food diet?

  • Unprocessed foods are a great starting point: meats, seafood, eggs
  • Natural fats, dairy: coconut oils, butter, olive oil, milk, cheese
  • Veggies: the rule of thumb is anything that grows ABOVE ground, is usually okay (the leafier, the better)
  • Nuts and berries: in moderation, careful of certain kinds having higher net carbs than others

In case you’re wondering why we’re all about keto these days… we recently added a new Rowdy flavor -- Chocolaty Cookie Dough -- that is keto-friendly and delicious! 

Which brings us to the often debated: Is peanut butter keto friendly? The short answer is: it depends.

The Good

In 2020, you have options. Good ones too! Not only can you find healthier options, they actually taste good and are better for you. Thank you, Peanut Butter gods! Pro tip: Stay away from commercial brands.

The Bad

Not all peanut butters are made equal. It will largely depend on the brand and ingredients used. It’s best to stick with those that are labeled all natural. If need be, you can completely forgoe peanut butter all together (but that’s crazy talk).

The Ugly

The highly processed peanut butters are filled with inflammatory ingredients, like hydrogenated oils. Which is known to increase the risk of heart disease, cancer, inflammation, and gut issues. On top of that, they’re typically loaded with unhealthy sugars and more. 


The Bottom Line

Yes, you can incorporate peanut butter into your keto diet foods rotation. Just be aware of which brands to stay away from and always lean into all-natural ingredients. Watch your intake if you’re just starting on the keto diet. 

Most people believe nuts are simply not allowed, which is where the age-old debate about peanut butter comes into the picture. The truth of the matter is this, you can have nuts and peanut butter in moderations. Do your research and come up with a plan you’re comfortable with. 


Enter Almond Butter

We may not use peanut butter, but almond butter makes a great substitution in the case of our *new* keto bar in Chocolaty Cookie Dough! Which was specifically created to stave off cravings and provide you the energy nutrients to keep you going strong!


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