Jan 23, 2017
Dairy FreeEgglessGluten FreeHigh FiberHigh ProteinLow CarbSugar FreeVegan
You’d never know that thisSUPER thick, rich, and decadent Peanut Butter Mousse recipe is… healthy! It’s sweet, yetsugar free and low carb. It’s delicious, yet dairy free and vegan. It’s addicting, yet high protein and totally guilt free!
Would you believe me if I told you that this Peanut Butter Mousse isgood for you? Well you should, because it is! It’s all natural, doesn’t have any added sugar, it’s low in carbs, high in protein, high in fiber, and totally nutritious. Don’t worry, though, it doesn’t taste like steamed broccoli or anything.
This super easy 5-ingredient Peanut Butter Mousse is ultra rich and creamy, and packed with peanut butter flavor.
One little taste you will know what true love is.
What I love about this recipe is how quick and easy it is to prepare. I am pretty busy with school right now — lots of classes, lots of homework, lots of exams — so when I’m in the mood for dessert (which is all the time) I need something fast but still delicious. This Healthy Peanut Butter Mousse is IT!!
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Healthy Peanut Butter Mousse
Servings: 9 servings
Prep Time: 30 minutes mins
Total Time: 30 minutes mins
This rich and decadent Healthy Peanut Butter Mousse recipe is secretly guilt free, sugar free, low carb, high protein, gluten free, dairy free, AND vegan!
Ingredients
- one 14oz container Organic Extra Firm Tofu
- 1¾ cups Unsweetened Vanilla Almond Milk
- 2 tsp Vanilla Extract
- 2 tsp Liquid Stevia Extract
- 330g (2¾ cups) Peanut Flour
- ¼ tsp Salt
Instructions
Rinse and drain the block of tofu. Cut it in four pieces and place on paper towels.Press out as much liquid as possible.
Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.
Give it a taste and add more stevia or salt to taste. Be sure to puree the mixture as much as possible, you don't lose anything by overblending but you sacrifice texture and flavor by underblending!
Pour into serving bowls and serve immediately. If not serving right away, cover with plastic wrap and refrigerate. Top the mousse with chopped, salted peanuts and some mini dark chocolate chips if you're feeling extra indulgent!
Recipe Notes
If you want an UBER rich peanut butter mousse, add 1 tsp ofNatural Butter Flavorto the recipe!
Nutrition Facts
Healthy Peanut Butter Mousse
Amount Per Serving (1 serving = ½ cup)
Calories 180Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 95mg4%
Carbohydrates 7g2%
Fiber 6g25%
Sugar 3g3%
Protein 25g50%
Vitamin A 100IU2%
Calcium 150mg15%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Dessert
Cuisine: Pudding & Mousse
Keyword: Dairy Free, Gluten Free, High Protein, Low Carb, No Bake, Peanut Butter, Sugar Free, Vegan
As a comparison, here is the nutrition label for Bon Appetit’s Peanut Butter Mousse recipe. Prepare to be shocked.
All I can say is… WOW WHAT THE HECK OH MY GOODNESS THE DIFFERENCE IS CRAZY CAN YOU BELIEVE IT BECAUSE I SURE CAN’T AHHHH IS THIS FOR REAL BECAUSE IF IT IS LIFE IS AWESOME. Okay, I took a breath. But seriously? Seriously?? For the same amount of mousse, my recipe has:
- halfthe calories
- 22g less fat
- 12g less saturated fat
- ZERO cholesterol or added sugar
- 20g more protein
When I made this mousse for my family,no one believed it was actually sugar free and high protein (let alonevegan).
My dad said, “There’s no way this is low calorie” *spoons mousse into mouth*
I told him it was. “No, it is, the whole bowl has 180 calories and 25g of protein!”
Dad: Wow, it tastes like it’d be really fatty! *scrapes bowl clean* That was really good… Is there any more left?
He asked for another bowl later that day. And he had some for breakfast the next day too. Oh, and did I mention that my dad doesn’t even like sweets? So ifhe likes it,you will too!
Okay, I’ve heard enough. I’m off to the kitchen to make myself another batch 😉
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With love and good eats,
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–Jess
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posted in 5 Ingredients or Less, Nutrition Label,
FAQs
| Brand/Product | Net Carbs | Added Sugar |
|---|
| Smart Balance Creamy Peanut Butter | 5g | Yes (2g) |
| Jif Creamy Peanut Butter | 5g | Yes (2g) |
| Skippy Creamy Peanut Butter | 4g | Yes (3g) |
| Justin's Classic Peanut Butter | 5g | No |
2 more rowsMay 12, 2021
Frequently Asked Questions. How many carbs are in keto chocolate mousse? This keto chocolate mousse recipe has 3.9g of carbs and 1.8g of fiber per serving. That comes to 2.1g net carbs per half-cup serving.
What is peanut butter mousse made of? ›
Whip heavy cream until stiff peaks are formed. Combine peanut butter and cream cheese. Add in powdered sugar and whip until smooth. Refrigerate for 15 minutes.
What can I eat peanut butter with on keto? ›
You can serve nut butters on keto almond flour bread, on keto crackers, stir through keto ice cream, spread on peanut butter fudge, mix with keto maple syrup on pancakes or keto waffles.
How bad is peanut butter on a low carb diet? ›
Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made. This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.
Is no sugar added peanut butter low carb? ›
Sticking to natural, unsweetened peanut butter is a great option, especially if you're on a very low carb diet. It contains fewer carbs than sweetened varieties, but still has lots of protein and healthy fats.
Will 27 net carbs kick me out of ketosis? ›
Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis.
Is cool whip OK for keto? ›
Answer: Cool Whip is not keto due to its high fructose corn syrup, but making your own keto-friendly version is as easy as pie... topping. Cool Whip is fairly low in carbs.
Will sugar free jello break ketosis? ›
Yes. Anything that affects blood sugar and increases insulin response can kick you out of ketosis. Since Most sugar free jello varieties have maltodextrin, and maltodextrin has been shown to raise blood sugar in many people, then I would say in general sugar free jello will kick you out of ketosis.
What is vegan mousse made of? ›
This recipe only calls for only 3 main ingredients – tofu, dark chocolate and maple syrup! The darker the chocolate you use the better. I chose to go with a 90% cocoa variety. The mousse feels light but it's still quite rich so I would say this recipe makes enough to serve 4 people.
Blatner emphasizes that it's a total myth that people following the ketogenic diet can't have any carbohydrates, so even though peanut butter has 7 grams of carbs per serving, it's still a keto-friendly food.
What makes a good mousse? ›
Whipping cream is the soul of a rich and creamy mousse. While making whipped cream may sound like a cakewalk, it's important to not carried away and over whisk the cream. It's only a matter of seconds and your cream could go from creamy and smooth to grainy and broken!
Is there sugar free peanut butter? ›
From a brand that has been trusted for generations, our creamy peanut butter spread is made with three ingredients — and no added sugar — for a delicious peanut butter flavor you'll love. One bite of Jif® No Added Sugar* Creamy Peanut Butter Spread and you'll be reminded of your very best childhood memories.
Can I eat peanut butter on a sugar free diet? ›
Many store-bought peanut butters contain added sugars. People with diabetes should check the label and choose all-natural sugar free peanut butters. Low-fat peanut butters, too, may contain more sugar than other varieties. Look for peanut butter that includes only peanuts and nothing else in the ingredients.
Is peanut butter with no sugar good for you? ›
Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. This means it can be a good option for those with diabetes.
Is Jif peanut butter low carb? ›
Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.
Is Skippy peanut butter low carb? ›
Common brands like Jif and Skippy ballpark at around a similar number for carbs (eight grams and six grams, respectively), but both products have added sugars. You can definitely still have some while on keto, but opting for naturally sweetened versions is still your best bet.
What is the best peanut butter for diabetics to eat? ›
Incorporating Peanut Butter into Your Diabetes Diet
Choose natural peanut butter: Look for natural peanut butter options that do not contain added sugars, oils, or preservatives. Alpino peanut butter is a great choice as it is made with only natural ingredients and has low sugar content.
Which has less carbs peanut butter or almond butter? ›
CARBOHYDRATES: Peanut butter contains slightly more carbohydrates than peanut butter. A 2-tablespoon serving of almond butter contains 6.0 grams of carbohydrates, while a 2-tablespoon serving of peanut butter contains 7.0 grams of carbohydrates. FIBRE: Both nuts and seeds contain fiber.
