Keto Salted Caramel Almond Butter Cups

A mini muffin tin turns almond butter into something you actually have to portion. The base is almond butter, coconut oil, and whey, and the top is a quick allulose caramel that stays soft because allulose does not crystallize the way erythritol does. Each cup comes in around 2g net carbs and 6g protein. They go straight from the freezer to your hand.

Ingredients

• 3/4 cup natural creamy almond butter (192g), unsweetened
• 1/4 cup vanilla whey isolate (28g)
• 1/4 cup coconut flour (28g)
• 3 tablespoons refined coconut oil, melted
• 1/3 cup powdered allulose
• 2 tablespoons heavy cream
• 2 teaspoons caramel extract
• 1/2 teaspoon flaky sea salt, plus a pinch for the base

Instructions

1. Line a 12 cup mini muffin tin with paper liners, or use a silicone mini muffin mold with no liners.
2. Stir the almond butter, melted coconut oil, whey isolate, coconut flour, 1 teaspoon of the caramel extract, and a pinch of salt together until the mixture pulls away from the side of the bowl in a thick paste.
3. Divide the paste among the 12 cups, about 1 heaping tablespoon each, and press the tops flat with the back of a wet spoon.
4. Whisk the powdered allulose, heavy cream, and remaining caramel extract into a thin glaze, spoon about a teaspoon over each cup, and sprinkle with flaky salt.
5. Freeze for 30 minutes, until the bases are firm and the tops are set but still slightly tacky.
6. Store in the freezer in an airtight container for up to 3 months, and let them sit out 3 to 5 minutes before eating so the base is not brittle.

Tips

• Coconut flour is thirsty and brands vary a lot. Mix the paste, wait two minutes, then judge the texture. If it is crumbly instead of thick, add heavy cream one teaspoon at a time.
• Use refined coconut oil unless you want the cups to taste like coconut. Virgin coconut oil is fine in the coconut recipes but fights the caramel here.
• For a chocolate version, skip the caramel glaze and spoon a tablespoon of melted sugar-free chocolate over each cup instead. It adds roughly 1g net carb per cup and sets harder in the freezer.

FAQ

What are the net carbs per cup?

About 2g net carbs. Almond butter contributes roughly 16g net for the whole batch and coconut flour about 6g, which works out to just under 2g per cup once you divide by 12.

Can I use peanut butter instead of almond butter?

Yes, and it is slightly higher in protein. Net carbs come out about the same as long as you use a natural peanut butter with no added sugar, so check that the label lists only peanuts and salt.

Why do my cups get rock hard in the freezer?

Coconut oil sets very firm below freezing. Three to five minutes on the counter fixes it, or you can swap one tablespoon of the coconut oil for an extra tablespoon of almond butter to soften the set.

Can I make these without protein powder?

Yes. Replace the whey with 2 more tablespoons of coconut flour and 2 tablespoons of ground flaxseed. Protein drops to about 4g per cup but the texture holds up.

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