Sugar Free Keto Peanut Butter Cookie Dough Truffles

For those who love edible cookie dough, these Sugar-Free Peanut Butter Cookie Dough Truffles will change into one in every of your favourite keto recipes. They’re wealthy, creamy, and fulfill that candy tooth craving with out added sugar, gluten, or refined oils.

This can be a basic low carb, keto-friendly fats bomb recipe that’s excellent for anybody transitioning away from a low-fat or Customary American Food regimen (SAD) and studying to embrace wholesome fat once more.

These truffles are made with easy elements like almond flour, coconut oil or butter, sugar-free chocolate chips, and unsweetened peanut butter for that nostalgic cookie dough texture all of us love. 

Simply 3 grams internet carbs per keto cookie dough truffles. All dietary info is positioned on the backside of this web page on the printable recipe card. 

Keto Fats Bombs

Why Traditional Keto Works (Why I Needed to Modify in Midlife)

For years, I thrived on a basic keto weight-reduction plan—about 75% fats, 20% protein, and 5% complete carbs. It was life-changing. Right here’s the put up I wrote all about my 6 week outcomes with earlier than and after pics!

Coming from many years of low-fat weight-reduction plan messaging, I lastly discovered how fats may very well be gasoline as a substitute of one thing to worry. Recipes like these keto fats bombs have been an enormous a part of that journey as a result of they helped me keep glad, scale back cravings, and make a sugar-free way of life sustainable.

However when perimenopause hit, the whole lot shifted.

Though I used to be consuming clear, low carb, and sugar free, I began gaining weight for the primary time in years. The identical high-fat method that after labored so properly started working in opposition to me. My metabolism and hormones wanted a brand new technique.

The Midlife Macro Technique™: A Average-Fats, Excessive-Protein Strategy

That’s once I created my Midlife Macro Technique™ (MMM) — a diet method particularly designed for girls in perimenopause and menopause who wish to stability hormones, construct lean muscle, and keep a wholesome weight with out excessive weight-reduction plan.

Within the MMM framework, I nonetheless get pleasure from wholesome fat like these in these truffles, however the ratios are extra balanced:

• Protein: 40–45% of energy (a minimum of 100g every day)
• Carbs: 30–50g carbs per day
• Fats: 50% on most days, about 50-70 g fats with one higher-fat upkeep day every week

That moderate-fat method made all of the distinction.

Inside two months, I misplaced the 15 kilos I had gained throughout perimenopause—with out treatment, simply by aligning my macros to assist my altering hormones.

You’ll be able to study extra about how I made that shift (and observe my meal plans!) in my new cookbook, Good, Higher, Finest, which launched September 23, 2025. The primary two meal plans within the e book really apply this very technique.

Adapt These Chocolate Chip Cookie Dough Truffles for Midlife Macros

For those who love these basic keto truffles for a scrumptious deal with, however wish to make them Midlife Macro pleasant, listed here are a number of straightforward swaps and changes:

• Swap some fats for protein: Exchange half the butter or coconut oil with ¼ cup Greek yogurt or cottage cheese to spice up protein whereas protecting that creamy texture.
• Add protein powder or collagen: Combine in 1–2 tablespoons of unflavored whey or collagen peptides to extend protein per truffle.
• Lighten the chocolate coating: Use a thinner drizzle of melted darkish chocolate as a substitute of a full dip, or skip it solely if you wish to save fats grams.
• Select a lighter nut butter: Use powdered peanut butter blended with water or almond butter to scale back complete fats whereas protecting taste.

In order for you an already-balanced MMM model, attempt my Peanut Butter Yogurt Bites recipe — excessive protein, average fats, and simply as satisfying!

Why These Substances Work

• Peanut Butter (or Sunflower Butter): Provides creaminess, taste, and wholesome fat. For nut-free, sunflower butter works superbly.
• Almond Flour or Sunflower Seed Meal: Creates the cookie dough texture with out grains or gluten.
• Butter or Coconut Oil: Gives satiating fats; coconut oil additionally provides delicate sweetness.
• Monk Fruit Allulose Sweetener: A sugar-free possibility that blends properly and stays clean, in contrast to erythritol, which may crystallize.
• Sugar-Free Chocolate Chips: Select manufacturers like Lily’s or Hu which can be stevia or allulose sweetened.
• Vanilla Extract & Liquid Stevia: Improve sweetness with out sugar.

These easy, low carb elements make the proper edible cookie dough bites in your freezer stash or to get pleasure from straight from the fridge when candy cravings hit.

As lots of you all prepared know, my youngest son has these allergy symptoms and my oldest has a peanut allergy. It’s very straightforward to sub the peanut butter in these scrumptious truffles! I’ve efficiently made these with sunflower seed butter and each variations are extremely tasty!

Creating recipes that may accommodate many people with allergy symptoms and people of us who select to eat sugar-free and low carb for well being causes, is what I try for right here.

Not solely is my precedence sugar-free recipes, but in addition I attempt to make them as  low carb as I can and gluten free since this how I eat each day and what makes my physique really feel at it’s greatest.

My household ate these truffles up in a matter of days! I feel they are going to be a brand new favourite of yours as properly!

Traditional keto fats bombs like these straightforward keto cookie dough truffles are a good way to begin your low carb or ketogenic journey — particularly in the event you’re transitioning away from a low-fat or sugar-heavy weight-reduction plan.

However as your physique modifications, your macros might have to alter too. I discovered that firsthand in perimenopause, and now I assist ladies do the identical by my Midlife Macro Technique™ and my new cookbook, Good, Higher, Finest — the place I share the precise methods and meal plans that helped me lose 15 kilos in 2 months and hold it off.

So, whether or not you’re having fun with a fats bomb or an MMM-friendly yogurt chunk, bear in mind: your diet can evolve together with your season of life — and it may nonetheless be completely scrumptious.

Can I flip this edible keto cookie dough into keto cookies?

Whereas this uncooked cookie dough is scrumptious as a candy deal with, it could not work to make keto chocolate chip cookies since I haven’t examined it out myself. I might suppose you would wish uncooked eggs to make this sugar free cookie dough recipe into precise cookies. 

This recipe was deliberately designed as edible cookie dough, which suggests the ingredient ratios create a creamy, truffle-like texture slightly than a construction that spreads and crisps within the oven to create completed cookies.

How ought to I retailer these keto truffles?

As a result of these are no-bake cookie dough bites, they hold greatest in an hermetic container within the fridge for as much as 10 days. For longer storage, freeze in a parchment-lined container or bag for as much as 3 months.

For those who retailer them within the freezer, allow them to sit at room temperature for five–10 minutes earlier than having fun with for the proper chewy, cookie dough texture.

Can I make them dairy free or nut free?

Completely! This recipe was created to be adaptable for allergy symptoms and preferences.

• For dairy free: Use coconut oil as a substitute of butter and unsweetened almond or coconut milk.
• For nut free: Swap peanut butter and almond flour for sunflower seed butter and coconut flour.
• For MMM model: Maintain the dairy (Greek yogurt or cottage cheese) however lighten the overall fats for a balanced macro profile.

You’ll nonetheless get a wealthy, satisfying sugar-free truffle made out of healthful, easy elements that hold your candy cravings in test — no added sugar required.

Sugar-Free Low Carb Peanut Butter Keto Cookie Dough Bites