Peanut Butter & “Jam” Bars

Name: Peanut Butter & “Jam” Bars
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 1 cup natural peanut butter (runny is best); 2 eggs; 1/4 cup monk fruit sweetener; 1 tsp baking soda; 1 tsp vanilla; 3 tbsp coconut flour; 1/4 cup almond milk; 1/2 cup frozen raspberries; 1/4 cup chocolate chips

Level

Easy

Time

40 Min

Serves

16

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Published January 25, 2023 by Dr. Stephanie Gray, DC

This post may contain affiliate links.

Try my easy and delicious Peanut Butter & “Jam” Bars.

I love a good bar recipe. Made with peanut butter, coconut flour, raspberries chocolate chips, these muffins are moist and delicious! Other than the chocolate chips there are no refined sugars in these bars.

I need to have healthy snacks available at home. Sometimes I’ll have a bar in between patients, after a run or while running kids around town and it keeps me going until I can finally sit down and have a structured meal.

If I have good choices available, I tend to snack less and resist refined, packaged, junky snacks with more ease. These bars are my latest obsession because they are so quick and easy using pretty simple ingredients. You only need ONE BOWL to make these bars which keeps clean-up to a minimum. Plus they look pretty with the raspberries on top.

Each bar has only 7 grams of carbohydrates and less than 1 teaspoon of sugar. If you use sugar free chocolate chips then you could totally eliminate all refined sugars in these bars.

These bars are not only gluten free, they are grain free, dairy free, keto friendly! With nut free and lectin free options to make them paleo friendly.

Be sure to check out my other snack recipes like, GF Tahini Cookies, GF Pumpkin Muffins, and Paleo Avocado Brownies.

These bars are a healthy snack for everyone! From my kitchen to yours.

Dr. Stephanie

Why you will LOVE these Peanut Butter Bars

They are gluten free and very low in sugar (with a sugar free option)

You only need ONE BOWL ~which means less clean-up!

There is no wheat flour or white sugar used in these bars

The peanut butter and “jam” combination is very tasty

These bars are a super quick and easy to make

Dairy free, with a nut free and lectin free option

These bars are keto friendly

What equipment do you need?

9×9 baking pan
parchment paper
large mixing bowl
wooden spoon
measuring spoons/cups

What ingredients do you need?

natural peanut butter (runny is best)
2 eggs
monk fruit sweetener
baking soda
vanilla
coconut flour
almond milk
frozen raspberries
chocolate chips

How do I make these Peanut Butter & “Jam” Bars?

It’s Super EASY!

Step 1:

Preheat the oven to 350 F.

Step 2:

Line 9×9 baking pan with parchment paper. Alternatively, spray with avocado spray or grease pan with coconut oil.

Step 3:

In a large bowl, add peanut butter, eggs, sweetener, baking soda, vanilla, coconut flour. Add 1/4 cup almond milk if your mixture is very thick.

Step 4:

Then add raspberries and chocolate chips.

Step 5:

Transfer your batter to the baking pan. Spread evenly using your clean fingers to get it in the corners. Sprinkle the top with frozen raspberry bits.

Step 6:

Bake about 30 minutes. Top should be golden brown.

Key Ingredients & Substitutions:

Peanut Butter – I used Kirkland brand natural peanut butter for this recipe. Other nut butters like almond butter would also work as long as it is a runny nut butter. A hard nut butter will not work well. If your butter is not runny, you can thin it out with almond milk or similar milk. Simply add liquid and stir or whisk to thin it out. I would suggest tahini as a nut free/lectin free substitute. I add 1/4 cup extra monk fruit sweetener when using tahini. You must like tahini for this to be a good option as it has a slightly edgy after-taste.

Coconut flour– coconut flour is a naturally gluten free flour that is great when used in small quantities. Almond flour or oat flour is a good substitute.

Almond milk– Any nut milk or gluten free oat milk would work. Regular dairy milk would also work if you’re not avoiding dairy.

Monk fruit sweetener– monk fruit sweetener is my go-to no calorie sweetener that doesn’t affect blood sugar. It is not harmful on gut bacteria like other sweeteners (splenda) and is popular in keto/paleo circles. Maple syrup or honey would be appropriate substitutes. Powdered stevia or Swerve would also work.

Raspberries– frozen raspberries were used to represent the “jam” of this bar. As I was developing this recipe I used actual jam instead of frozen berries but the berries performed superiorly to the jam. Frozen blueberries would also work for this recipe.

How to Store these Peanut Butter & “Jam” Bars

Store bars in an airtight glass containers. Can be left on the counter for a couple days. After that they should be refrigerated. Must be eaten within 5 days.

Bars can be frozen for up to a couple months.