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15 of the Best Keto Desserts to Buy in 2022

15 of the Best Keto Desserts to Buy in 2022

When it comes to desserts, what often comes to mind is sugar, which can raise your blood glucose levels quickly. Desserts may satisfy your sweet tooth, but they’re not the best for someone who’s following a keto diet.

Are there any sweets you can eat on keto? Fortunately, not everything is off-limits because there are keto desserts in stores that keep you within your daily carb goal.

Check out the best keto desserts to buy below, whether you’re craving something crunchy, chocolatey, or creamy.

The Best Keto Desserts You Can Buy

Here’s our quick list of store-bought keto desserts, starting with our very own treats. We’ve carefully selected options that are ready to eat so that you can indulge no matter the place and time while still staying on track.

  • Perfect Keto Mallow Munch Bars
  • Perfect Keto Nola Bars
  • Perfect Keto Keto Bars
  • Perfect Keto Keto Cookies
  • SuperFat Keto Cookie Bites
  • Lily’s Extremely Dark Chocolate
  • Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites
  • Rebel Strawberry Ice Cream
  • Lakanto Candied Nuts
  • Tom & Jenny’s Sugar-Free Coffee Soft Caramels
  • ChocZero White Chocolate Peppermint Squares
  • Quest Nutrition Peanut Butter Cups
  • Catalina Crunch Keto Sandwich Cookies
  • Molten Lavva Dairy Free Blueberry Pili Nut Yogurt
  • Enlightened Keto Marshmallow Peanut Butter Ice Cream Bars

1. Perfect Keto Mallow Munch Bars

keto desserts to buy

Keto-friendly desserts like these remind you of your childhood favorite — rice crispy treats. You can choose from Marshmallow, Chocolate, and Peanut Butter. Regardless of the flavor, each bar is low in net carbs and calories. Not only are these bars delicious, but they also contain at least 8 grams of protein to help meet your daily protein intake.

Nutrition facts (1 bar): Calories 80, Net carbs 2g, Fat 3-3.5g, Protein 8-9g

Price: 21.99$ at Perfect Keto 

2. Perfect Keto Nola Bars

keto desserts to buy

These chewy and satisfying granola-style bars are a great way to beat your granola craving without consuming too many carbs. We’ve used medium-chain triglycerides (MCTs) as one of the ingredients to increase your energy. Enjoy this sugar-free surprise before or after your workouts, or during busy mornings.

Nutrition facts (1 bar): Calories 140-150, Net carbs 2-3g, Fat 12g, Protein 6g

Price: $21.99 at Perfect Keto 

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3. Perfect Keto Keto Bars

keto desserts to buy

Bars are popular keto-friendly desserts to buy in the low-carb community, but these bars are a top choice. They’re free from artificial sweeteners, dairy, soy, and other ingredients that could kick you out of ketosis. Plus, there are lots of available flavors, including Peanut Butter Chocolate Chip, Almond Butter Brownie, and Salted Caramel.

Nutrition facts (1 bar): Calories 210-240, Net carbs 2-3g, Fat 17-18g, Protein 11-13g

Price: $43.99 at Perfect Keto 

4. Perfect Keto Keto Cookies

keto desserts to buy

These cookies pair well with an afternoon cup of coffee or you can use them as one of the ingredients in this keto shake recipe. If you like, have four Perfect Keto cookies and still remain in nutritional ketosis. These yummy bites are full of good ingredients such as grass-fed butter, grass-fed collagen, and sea salt.

Nutrition facts (2 cookies): Calories 180-210, Net carbs 3-4g, Fat 15-19g, Protein 5-7g

Price: $32.99 at Perfect Keto 

5. SuperFat Keto Cookie Bites

keto desserts to buy

If you’re on the clean keto diet and are searching for low-carb desserts to buy that use only quality ingredients, these are for you. Plus, our cookies come in a resealable bag so you get to carry them wherever you go. Your family might even love them, and they wouldn’t believe these are actually healthy sweet treats.

Nutrition facts (4 cookies): Calories 140-150, Net carbs 2-3g, Fat 12-13g, Protein 4-5g

Price: $17.99 at Perfect Keto 

6. Lily’s Extremely Dark Chocolate

keto desserts to buy

You may have of Lily’s, a brand committed to bringing you better sweets (without refined and processed sugars). When it comes to eating chocolate on the keto diet, you should ideally go for options with at least 70% cocoa for less sugar. Thankfully, Lily’s has this extremely dark chocolate with a high 85% cocoa content. It’s sweetened using erythritol.

Nutrition facts (30g): Calories 160, Net carbs 2g, Fat 14g, Protein 3g

Price: $19.99 at Lily’s

7. Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites

keto desserts to buy

Here’s a high-fiber dessert that combines nuts, caramel, and sea salt. Enjoy them on their own or try including them in your next low-carb and gluten-free recipe. There are equal amounts of protein and fat per serving to keep you full for longer. These crunch bites are packed in a resealable container for convenience.

Nutrition facts (11 bites): Calories 110, Net carbs 4g, Fat 7g, Protein 7g

Price: Request it at Atkins

8. Rebel Strawberry Ice Cream

keto desserts to buy

If you’re an ice cream lover, you’ll be delighted with this strawberry-flavored treat that’s 100% grain-free with no added sugar. Rebel uses keto-friendly ingredients such as cream, egg yolks, and monk fruit. On the lookout for other flavors? They also offer Vanilla, Cookies and Cream, and Cherry Chip. These keto sweet snacks to buy are probably one of the best you can try.

Nutrition facts (⅔ cup): Calories 170, Net carbs 0.9g, Fat 16g, Protein 2g

Price: $5.99 at Rebel

9. Lakanto Candied Nuts

keto desserts to buy

Most candied nuts contain sugar, but these don’t. Instead, Lakanto makes use of monk fruit sweetener (a combination of erythritol and monk fruit extract). Keto-friendly and vegan-friendly, these candied nuts can be eaten on their own or added to your salad or yogurt for some crunch. Lakanto has three flavors, including Cinnamon and Maple.

Nutrition facts (¼ cup): Calories 150, Net carbs 3g, Fat 13g, Protein 4g

Price: $12.49 at Lakanto

10. Tom & Jenny’s Sugar-Free Coffee Soft Caramels

keto desserts to buy

At less than 12 grams of net carbs per five pieces, these are the best keto desserts to buy for coffee enthusiasts. Tom & Jenny’s caramels use quality ground Colombian coffee while also being careful to avoid artificial colors and preservatives. They have other exciting flavors like Chocolate and Spiced Rum.

Nutrition facts (5 pieces): Calories 100, Net carbs 0g, Fat 5g, Protein <1g

Price: $19.99 at Tom & Jenny’s

11. ChocZero White Chocolate Peppermint Squares

keto desserts to buy

Typical white chocolate has nearly 60 grams of carbs per serving, which isn’t great when you’re trying to stay keto. These ChocZero squares, however, are an exception. What’s more, this dessert combines white chocolate with peppermint for that creamy and fresh flavor you won’t forget. A pack of ChocZero has ten squares.

Nutrition facts (1 square): Calories 60, Net carbs 1g, Fat 4g, Protein 1g

Price: $4.99 at ChocZero

12. Quest Nutrition Peanut Butter Cups

keto desserts to buy

If you’re wondering where to buy keto desserts that taste like the real thing, you might love Quest’s peanut butter cups. You’ll be surprised that two cups provide 11 grams of protein. We’ve checked the ingredients and found whey protein isolate as one of the things listed. So, these cups would probably double as a pre or post-workout fuel source.

Nutrition facts (2 cups): Calories 190, Net carbs 1g, Fat 15g, Protein 11g

Price: $29.99 at Quest Nutrition

13. Catalina Crunch Keto Sandwich Cookies

keto desserts to buy

Catalina Crunch’s sandwich cookies get your keto macros right — they’re low in net carbs, moderate-protein, and high-fat. However, you might need to watch out for cane sugar and rice flour on the ingredients list if you’re on a strict clean keto diet. These cookies go perfectly with unsweetened almond milk.

Nutrition facts (2 cookies): Calories 90, Net carbs 5g, Fat 6g, Protein 4g

Price: $39 at Catalina Crunch

14. Molten Lavva Dairy Free Blueberry Pili Nut Yogurt

keto desserts to buy

Where to buy keto desserts that are creamy and dairy-free? This plant-based yogurt treat might interest you. It’s a great way to help keep your gut healthy since each cup has prebiotics and 50 billion probiotics. Aside from that, Lavva uses 100% real blueberries — one of the top low-carb fruits!

Nutrition facts (1 cup): Calories 160, Net carbs 9g, Fat 11g, Protein 2g

Price: Find out at your nearest retailer

15. Enlightened Keto Marshmallow Peanut Butter Ice Cream Bars

keto desserts to buy

Low in sugar and gluten-free, this marshmallow ice cream can be a healthy alternative to traditional ice cream. It’s one of the keto desserts you can buy that’s guilt-free (and also something new to share with the whole family). Other flavors include Vanilla Double Dough and Dark Chocolate.

Nutrition facts (1 bar): Calories 160, Net carbs 2g, Fat 15g, Protein 3g

Price: $10.00 at Enlightened

It’s best to avoid conventional desserts that are often loaded with sugar and additives. This list of store-bought treats makes low-carb living easy, especially when those sweet cravings strike. When eating any of these options, pay attention to your total carb intake. Enjoy, but don’t go overboard. 

Published at Mon, 21 Mar 2022 15:00:28 +0000


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Almond Butter vs. Peanut Butter: Choosing the Healthier Nut Butter

Almond Butter vs. Peanut Butter: Choosing the Healthier Nut Butter

Almond butter and peanut butter can be part of a balanced diet.

Whether you’re following a ketogenic eating plan or not, these nut butters can help meet your nutritional needs in the right amounts.

Almond butter comes from ground almonds while peanut butter comes from ground peanuts, with the addition of ingredients for flavor and texture.

When searching for the best nut butter, it’s important to pay attention to the details.

In this article, we’ll dive into the nutrition basics of almond butter and peanut butter per serving, possible risks associated with these spreads, how to use them, and low-carb recipes to try.

Almond Butter vs Peanut Butter

Both nut butters have similar calories and amounts of carbohydrates, fat, and protein in 1 tablespoon or a 16-gram serving, according to the USDA[*][*].

If you’re looking to maintain a healthy weight, either one of them can be a good choice for promoting fullness while satisfying your cravings.

Nutritional Info (1 tablespoon or 16 grams) Almond Butter Peanut Butter
Calories 98  96
Carbohydrates 3 grams  3 grams 
Fiber 1.6 grams  1.5 grams 
Fat 9 grams  8 grams 
Protein  3.4 grams  4 grams 
Sugar content  1 gram 1.7 grams

Note that in real situations, these values may vary depending on a brand. For example, some nut butters have added sugars and high amounts of carbs which would easily put you out of ketosis. That said, always check the nutrition facts label when grocery shopping for nut butters and stick to natural versions.


While both nut butters are high in calories — almond butter has 98 calories while peanut butter has 96 calories — they contain substantial amounts of dietary fat and protein, which promote satiety and reduce energy intake[*].

Since these nut butters essentially have the same calorie content, they’re equally fine when it comes to controlling your calorie intake. Just be careful not to exceed one or two tablespoons at a time to avoid unnecessary weight gain.

Read more: Do Calories Matter On Keto?


Almond butter and peanut butter provide 3 grams of total carbs per serving, making them an option for those trying to keep their daily total carbs low.

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Keep in mind that when following a ketogenic diet, you’re only allowed up to 50 grams of carbs per day to enter ketosis[*].

You can definitely consume more than one tablespoon of nut butters as long as it fits your daily carb allowance while still leaving room for other meals.


Including fiber in your diet helps with regulating bowel movements, normalizing blood sugar levels, increasing fullness, and supporting a healthy weight loss[*].

Since fiber is found in all plant-based foods, you can consume it through almond butter or peanut butter. Between the two, almond butter has a slightly higher fiber content.


Peanuts and almonds are naturally high in healthy fats, particularly monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs)[*].

Including these beneficial fats in your diet can help regulate inflammation and reduce your risk of heart disease[*][*].

A serving of almond butter contains a little more fat than peanut butter.


If you’re looking for a source of plant-based protein, nut butters can fulfill that need. In terms of protein content, peanut butter has 4 grams of protein while almond butter has 3.4 grams of protein in one tablespoon, making peanut butter the obvious winner.

Regardless of your diet, adequate protein consumption matters. Protein plays key roles, including physical strength, muscle preservation, immunity, and survival[*].

Read more: How Much Protein to Eat on a Keto Diet


Generally speaking, almond butter and peanut butter are low-sugar options. However, be aware that a lot of nut butters contain extra ingredients that raise their sugar content. (Unfortunately, commercial nut butters are common sources of hidden sugars).

Watch out for sugar which can come in different names, such as honey, glucose, high-fructose corn syrup, fruit juice concentrate, maple syrup, agave, and dextrose.

Better yet, make your own nut butter at home — or choose natural nut butters with few but clean ingredients like Perfect Keto nut butters and SuperFat nut butters.

We don’t use sugar in our nut butters. Instead, we sweeten them using stevia and erythritol, which don’t raise your blood glucose levels.

Vitamins and Minerals

In addition to dietary fiber, nuts provide a variety of nutrients[*]:

  • Folate for cell growth and red blood cell formation
  • Calcium for nerve function and muscle contraction
  • Magnesium for protein synthesis, blood pressure regulation, and energy production
  • Potassium for water balance and muscle contraction

Getting sufficient amounts of vitamins and minerals is vital to staying healthy. Nut butters are just one of the many foods where you can source your micronutrients.

Possible Risks of Almond Butter or Peanut Butter

While almonds and peanuts are health-promoting foods, they can carry some risks depending on the person eating the nut butter and how the product is made.

Allergens are found in nuts which may trigger an immune response in sensitive people.

For example, almond proteins including amandin (a major storage protein), have been identified as allergens[*]. Meanwhile, peanuts contain 12 allergens, with Ara h 2 being frequently cited as the most potent peanut allergen[*].

Nut allergy signs and symptoms include skin hives, redness, swelling, digestive problems, and difficulty breathing.

Make sure to check if you have an almond or peanut allergy before consuming nut butters.

Another possible risk, especially with peanut butters, is salmonella infection — which is common in raw nuts[*].

Keeping salmonella out of nut butters entails roasting nuts and ensuring that the nut butters don’t get contaminated after the roasting process[*]. In other words, proper handling lowers the risk of nuts becoming a source of harmful bacteria.

Ways to Use Nut Butter

Get the most out of your jar of nut butter with these ideas:

  • Spread a tablespoon on your low-carb bread as a pre or post-workout snack
  • Use peanut butter as a binder for homemade protein bars
  • Make keto fat bombs (along with ingredients like dark chocolate, MCT oil, and sea salt)
  • Blend a tablespoon into your smoothie for extra fat and flavor
  • Incorporate it into your low-carb pasta sauces
  • Enjoy it straight from the jar, but just be careful with your serving sizes

Perfect Keto Nut Butter Recipes to Try

Here are five of our delicious recipes that include our nut butters:

Which Nut Butter Is Healthier, Almond Butter or Peanut Butter?

Our side-by-side comparison shows that almond butter is a better choice than peanut butter in terms of being high in fat and fiber. Almond butter is also lower in sugar.

But overall, both nut butters support a healthy weight and lifestyle, especially because they’re low in carbs and provide important vitamins and minerals in your diet.

Don’t forget to check nut butter labels for added sugars and artificial ingredients before putting a jar in your shopping cart. For nut butters with the highest quality ingredients, choose Perfect Keto or SuperFat.

Frequently Asked Questions (FAQs) About Almond Butter and Peanut Butter

Here are quick answers to the most common questions on nut butters:

Is peanut butter or almond butter better for weight loss?

While both nut butters have similar nutrient profiles, peanut butter may be better because it has fewer calories and more protein per serving. Controlling your calorie intake may support your weight loss efforts, while protein increases satiety and helps boost your metabolism.

Which nut butter is the healthiest?

It doesn’t matter if you eat peanut butter or almond butter — either one of them supports health as long as they’re made using natural ingredients and the nuts are handled safely to prevent any foodborne illness.

Which nut butter is highest in protein?

Compared with almond butter, peanut butter has more protein, about 4 grams in one tablespoon. Protein has many benefits, including tissue repair, muscle preservation and strength, weight loss, and appetite control.

Published at Tue, 15 Mar 2022 21:59:03 +0000