Keto buckeyes are a popular low-carb and keto-friendly version of the classic peanut butter buckeye candy. Buckeyes get their name from their resemblance to the nut of the Ohio buckeye tree. Traditional buckeyes are made from peanut butter, butter, powdered sugar, and chocolate. This combination results in a sweet treat that is very high in carbs.
The keto diet requires limiting your net carb intake to 20-50 grams per day. Net carbs are calculated by subtracting fiber from total carbs. To make buckeyes keto-friendly, the recipe is adjusted to remove ingredients like powdered sugar that are high in carbs. There are many recipes for keto buckeyes online that replace the high carb ingredients with low carb alternatives like erythritol or stevia. But even with these swaps, most keto buckeye recipes still contain some residual carbs.
So how many net carbs are actually in keto buckeyes? The amount can vary considerably depending on the specific recipe, but a typical serving of keto buckeyes contains around 3-5 grams of net carbs. In this article, we’ll take a closer look at the carb count of keto buckeyes and how they fit into a low-carb, high-fat ketogenic diet.
Breaking Down the Carb Count of Keto Buckeyes
To understand how many carbs are in keto buckeyes, we need to look at the main ingredients that contribute carbs to the recipe:
Peanut Butter
Most keto buckeye recipes call for natural peanut butter. Two tablespoons of natural peanut butter contains around 3 grams of net carbs. Be sure to read nutrition labels carefully, as some brands of natural peanut butter contain added sugars. Make sure to choose an all-natural peanut butter with no added sugars.
Some recipes may use powdered peanut butter instead, which contains slightly less carbs at around 2 grams of net carbs per 2 tablespoons. Using powdered peanut butter can shave off a gram or two of carbs compared to regular natural peanut butter.
Chocolate Coating
Keto buckeyes get their distinctive chocolate coating from unsweetened chocolate or cacao powder. One ounce of unsweetened baking chocolate contains around 3 grams net carbs. Cacao powder contains only 1 gram of net carbs per ounce. So opting for cacao powder instead of chocolate can further reduce the carb content.
Sweeteners
To replicate the sweetness of traditional sugar-laden buckeyes, most keto recipes use zero-carb sweeteners like erythritol or stevia. These plant-based sweeteners provide sweetness without spiking blood sugar or knocking you out of ketosis.
Some recipes may also use a tablespoon of powdered monk fruit or allulose, which adds under 1 gram of carbs per serving. Using combinations of these low-carb sweeteners helps achieve the right level of sweetness while keeping net carbs low.
Nuts
While the base of keto buckeyes is peanut butter, some recipes incorporate small amounts of other nuts like almonds or macadamia nuts. An ounce of almonds or macadamias contains around 2-3 grams of net carbs, so the contribution from nuts other than peanut butter is generally minimal.
Flavorings
Spices like cinnamon add flavor to keto buckeyes without impacting the carb count. Some recipes also use a small amount of vanilla extract, which contains trace amounts of carbs that can generally be discounted.
Net Carbs in a Single Serving of Keto Buckeyes
Now that we’ve looked at the main ingredients, we can estimate the net carb count for a single serving of keto buckeyes:
– 2 tablespoons natural peanut butter: 3 grams net carbs
– 1 ounce 85% cacao chocolate: 3 grams net carbs
– 1 tablespoon powdered erythritol: 0 grams net carbs
– 1/4 teaspoon vanilla extract: Less than 1 gram net carbs
Total: Around 5 grams of net carbs per buckeye
This breakdown shows that a single keto buckeye made with natural ingredients will contain about 5 grams of net carbs. The exact amount depends on the specific recipe and brand of ingredients used. But in most cases, keto buckeyes made with low carb ingredients will stay under 5 grams of net carbs each.
Fitting Keto Buckeyes Into Your Daily Carb Limit
So can you fit keto buckeyes into a low-carb ketogenic diet? With around 5 grams of net carbs each, enjoying a few keto buckeyes in moderation is certainly possible. Here are some tips for fitting them into your daily carb allowance:
– Limit yourself to 1-2 buckeyes per serving and account for them in your daily carb tally. Even just one or two can satisfy a craving for chocolate and peanut butter.
– Track net carbs from other foods closely if planning to have keto buckeyes. Target under 15 grams of net carbs from other foods to stay within a 20-30 gram/day limit.
– Balance out carb intake throughout the day. If planning to enjoy keto buckeyes, opt for very low carb foods at other meals like eggs, non-starchy veggies, and high-fat proteins.
– Be careful of mindless over-snacking. Keto buckeyes are tasty and moreish, so stick to a reasonable portion and avoid going back for more and more.
– Consider making mini buckeye bites with just 1 teaspoon of peanut butter each to further reduce carbs.
– If following a stricter ketogenic diet of just 20 total carbs per day, keto buckeyes may need to be limited to just once per week or reserved only for special occasions.
With a moderate and mindful approach, most people following a keto diet can work a few tasty keto buckeyes into their eating plan without getting kicked out of ketosis. Just be diligent about tracking your net carbs from all sources each day.
Tips for Keeping Keto Buckeyes Low Carb
Here are some extra tips for minimizing carbs when making keto-friendly buckeyes at home:
– Use powdered peanut butter instead of regular natural peanut butter. Powdered PB shaves off about 1 gram of net carbs per serving compared to regular.
– Opt for cacao powder rather than unsweetened chocolate for the coating. Cacao powder contains around 2 fewer net carbs per ounce than 100% baking chocolate.
– Experiment with different sweetener blends like erythritol, stevia, monk fruit, and allulose to find your favorite. Avoid maltitol, which is high glycemic.
– Skip using graham crackers or crushed nuts for coating. Keep it simple with just chocolate or cacao coating for minimal carbs.
– Check labels and counts carefully for every ingredient used. Varying brands can have different carb profiles.
– Refrigerate or freeze buckeyes to help them firm up before coating in chocolate. This prevents the need for binding agents that add carbs.
– Use chocolate alternatives like coconut oil and cacao powder or sugar-free chocolate chips for the coating if you want to avoid all chocolate carbs.
– Make mini buckeye bites using just 1 teaspoon of peanut butter mixture each. This yields around 2.5 grams of net carbs per bite for great portion control.
Keto Buckeyes Nutrition Facts
Now let’s analyze the full nutrition profile of keto buckeyes:
Macros
Typical macros for 1 keto buckeye bite:
– Calories: 60
– Fat: 5g
– Carbs: 3g
– Fiber: 1g
– Net carbs: 2g
– Protein: 2g
This macros breakdown shows why keto buckeyes make a great energy-boosting, high-fat snack that aligns well with the goals of a ketogenic diet. With 75% of calories from fat, they fit perfectly into the macros ratio aimed for on keto of 70-80% fat, 15-25% protein, and just 5-10% carbs.
Micronutrients
In addition to healthy fats, keto buckeyes provide some valuable micronutrients:
– Calcium: 2% DV – From the peanut butter
– Magnesium: 5% DV – From chocolate
– Potassium: 2% DV – From peanut butter
– Iron: 2% DV – From cacao powder
– Manganese: 6% DV – From peanut butter
– Copper: 4% DV – From chocolate
So while keto buckeyes are enjoyed mainly as a high-fat confection, they also supply important minerals like magnesium, manganese, copper, and iron.
Health Benefits of Ingredients in Keto Buckeyes
Let’s look beyond just the macros and carb count, and explore some of the specific health benefits of the main ingredients in keto buckeyes:
Peanut Butter
– High in heart-healthy monounsaturated fats
– Source of plant-based protein
– Provides fiber for digestion and blood sugar control
– Contains antioxidant vitamin E
Chocolate
– Rich in antioxidants like flavonoids and polyphenols
– May improve circulation and heart health
– Contains stimulant compounds like theobromine for focus and concentration
– Provides magnesium for muscle function
Nuts
– Supply healthy unsaturated fats that may support heart health
– Contain a range of antioxidant compounds that fight inflammation and oxidative stress
– Provide fiber, protein, vitamins, and minerals
– Associated with better blood sugar control
Sweeteners
– Erythritol: Low-calorie sweetener that doesn’t spike blood sugar
– Monk fruit: Provides antioxidants and may reduce inflammation
– Stevia: Derived from the stevia leaf and contains no calories
– Allulose: Low-carb sugar that tastes similar to sucrose with minimal impact on blood sugar
So while enjoyed in moderation as an occasional treat, the ingredients in keto buckeyes provide some important health benefits, from healthy fats and antioxidants to blood sugar control and digestive fiber.
Easy Homemade Keto Buckeye Recipe
If you want to make your own keto buckeyes at home, this easy recipe is a great option:
Ingredients:
– 1 cup natural peanut butter
– 1/4 cup powdered erythritol or monk fruit/erythritol blend
– 1/2 tsp vanilla extract
– Pinch of sea salt
– 1/4 cup cacao powder
– 1 tbsp coconut oil
Instructions:
1. In a bowl, mix together peanut butter, sweetener, vanilla extract, and sea salt until fully combined.
2. Line a baking sheet with parchment paper. Scoop out tablespoon-sized balls of the peanut butter mixture and place on the prepared baking sheet.
3. Freeze the balls for 10 minutes to help them firm up.
4. Melt the coconut oil in a small bowl. Place the cacao powder in another small bowl.
5. One at a time, roll the balls in the coconut oil to coat, then roll in the cacao powder to fully coat.
6. Return to the lined baking sheet and repeat the coating process with the remaining balls.
7. Keep refrigerated until ready to enjoy! Store for up to 1 week.
This easy keto buckeye recipe takes just 10 minutes of prep and results in around 5 net grams of carbs per buckeye. You can adjust the sweetener and coatings to suit your personal taste preferences.
Tips for Storing and Serving Keto Buckeyes
Keto buckeyes are best stored in the refrigerator to maintain their shape and keep the chocolate coating firm. Properly stored, they will keep for at least 5 days. Freeze for up to 3 months.
Let them come up to room temperature about 10 minutes before serving for the best texture. The chocolate coating will be firmer straight from the fridge.
Pair keto buckeyes with some unsweetened vanilla almond milk or a cup of coffee or tea for a perfect keto-friendly dessert or snack.
Try using mini liners or candy molds to make bite-sized buckeye balls for easy portion control.
Sprinkle the coated buckeyes with a bit of flaky sea salt before the chocolate sets up for added flavor and crunch.
For gift-giving, place the balls in mini muffin liners or candy papers in a festive box or tin. They make great edible homemade gifts for friends and family.
Potential Variations
While the classic combination is peanut butter and chocolate, the buckeye concept can be adapted with other flavors and ingredients to make unique low-carb versions:
– Coconut buckeyes: Substitute coconut butter for peanut butter and coat in shredded coconut.
– Spicy buckeyes: Add cayenne and cinnamon to the peanut butter mixture and use dark chocolate coating.
– Cookie dough buckeyes: Add in sugar-free vanilla protein powder and use chocolate chip coating.
– Nut butter buckeyes: Use almond butter, cashew butter, or sunflower seed butter instead of peanut butter.
– Chocolate brownie buckeyes: Replace peanut butter with keto-friendly brownie batter.
– Mint chocolate buckeyes: Add peppermint extract and coat in mint chocolate.
– Mixed nut and seed buckeyes: Use a mixture of nut butters and ground chia/flax seeds as the base.
– Lemon blueberry buckeyes: Flavor the filling with lemon zest and dried blueberries.
Let your imagination run wild coming up with fun flavor combinations! Just be sure to account for any additional carbs from mix-ins.
Should You Make Keto Buckeyes?
Keto buckeyes can definitely be an occasional treat for those on the ketogenic diet who want to satisfy a sweet tooth in a low-carb way. Just be mindful of portion sizes and net carb counts from the other foods you eat that day.
Some key points to keep in mind:
– Enjoy keto buckeyes in moderation as you would any sweet treat, even if low in carbs. Don’t overdo it just because they are keto-friendly.
– Be accurate in calculating the net carbs and accounting for the carbs from buckeyes in your daily tally. Don’t guesstimate.
– Balance out your carb intake at other meals on days when you have buckeyes. Opt for lower carb foods at breakfast, lunch, and dinner.
– Buy high-quality ingredients to keep the carb count as low as possible. Check labels carefully.
– Store buckeyes properly so they retain their texture and flavor. Keep refrigerated unless serving within 24 hours.
– If weight loss stalls, consider limiting buckeyes to only occasional indulgences or special occasions.
As with any recipe substitution on keto, homemade low-carb buckeyes are no guarantee of ketosis or weight loss. But enjoyed judiciously as part of an overall low-carb, high-fat ketogenic diet, they can be a delicious and fun way to satisfy sweet cravings!
Keto Buckeye FAQs
Let’s wrap up with answers to some frequently asked questions about keto buckeyes:
Can you make peanut-free keto buckeyes?
Yes, you can substitute almond butter, sunflower seed butter, or cashew butter for the peanut butter. The carb count may be slightly different depending on nut butter used.
Are buckeyes keto without erythritol?
You can make keto buckeyes without erythritol using stevia, monk fruit, or allulose instead. But you may need to increase sweetener amounts to match the sweetness level.
Can you freeze keto buckeyes?
Freezing is a great way to store keto buckeyes long term. Let thaw at room temperature for 10 minutes before serving.
Do you refrigerate buckeyes?
Yes, proper storage for buckeyes is in the refrigerator in an airtight container. Let come to room temp before eating for best texture.
Why is coconut oil used to coat keto buckeyes?
Coconut oil helps the cacao powder coating adhere. The oil firms up when chilled in the fridge, keeping the coating in place.
The Bottom Line
Keto buckeyes can certainly be enjoyed in moderation by those following a ketogenic diet. A single buckeye will contain around 3-5 grams of net carbs. Be diligent in tracking your total daily carb intake from all foods when incorporating buckeyes into your diet. Enjoy their rich chocolate peanut butter taste as an occasional treat along with a balanced keto way of eating for best results.
