Need an energy boost without breaking ketosis? These Keto Electrolyte Peanut Butter Cookies are the perfect low-carb treat! Infused with essential electrolytes like potassium and magnesium, these soft, chewy cookies help maintain hydration, reduce muscle cramps, and keep you fueled. With no added sugar and a rich peanut butter flavor, they’re great for workouts, busy mornings, or a quick snack that supports your weight loss goals!
History of Peanut Butter
Peanuts originated in South America, where indigenous peoples ground roasted peanuts into a paste centuries ago. However, modern peanut butter as we know it has its roots in the late 19th century United States.
The creation of peanut butter is often attributed to multiple inventors:
In 1884, Canadian Marcellus Gilmore Edson patented a process for creating “peanut paste” from milling roasted peanuts between heated surfaces.
In 1895, Dr. John Harvey Kellogg (of cereal fame) patented a process for creating peanut butter from raw peanuts as a nutritious protein alternative for patients who couldn’t chew solid food.
In 1903, Dr. Ambrose Straub patented a peanut butter-making machine.
Commercial peanut butter production began in the early 1900s. Joseph Rosefield’s innovation of partially hydrogenating the peanut oil to prevent separation (1922) created the smooth, spreadable product we recognize today. His company later became Peter Pan, and he later licensed his process to Procter & Gamble, which created Jif in 1958.
Health Benefits
Peanut butter offers several nutritional advantages:
Protein content: Contains about 7-8 grams of protein per 2 tablespoon serving, making it a good plant-based protein source.
Healthy fats: Rich in monounsaturated and polyunsaturated fats that support heart health. These fats can help reduce LDL (“bad”) cholesterol levels.
Nutrient-dense: Contains vitamin E, magnesium, potassium, and B vitamins.
Fiber: Provides around 2 grams of dietary fiber per serving, supporting digestive health.
Antioxidants: Contains resveratrol, p-coumaric acid, and other antioxidants that help reduce oxidative stress.
Satiety: The combination of protein, fat, and fiber helps you feel full longer, potentially aiding in weight management.
However, it’s worth noting that commercial peanut butter often contains added sugars, oils, and salt, which can reduce its health benefits. Natural peanut butter with just peanuts (and perhaps a small amount of salt) offers the most nutritional value. Also, due to its calorie density (about 190 calories per 2 tablespoons), portion control is important.
Quick & Easy Keto Peanut Butter Cookies with Essential Electrolytes
Description
Ingredients:
1 cup natural unsweetened peanut butter
½ cup almond flour
¼ cup powdered monk fruit sweetener
1 large egg
½ tsp vanilla extract
½ tsp sea salt
½ tsp potassium chloride (such as Nu-Salt, an electrolyte booster)
¼ tsp magnesium citrate powder
¼ tsp baking soda
Instructions:
Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.
In a mixing bowl, combine peanut butter, almond flour, sweetener, egg, vanilla extract, sea salt, potassium chloride, magnesium citrate, and baking soda. Stir until well incorporated.
Roll the dough into 1-inch balls and place them on the baking sheet. Flatten slightly with a fork in a crisscross pattern.
Bake for 10–12 minutes or until the edges are lightly golden.
Let cookies cool for 10 minutes before transferring them to a wire rack.
Store in an airtight container at room temperature for up to 5 days, or freeze for long-term storage.
Serving Suggestions & Meal Prep Tips:
Enjoy as a pre- or post-workout snack to replenish electrolytes.
Pair with a keto-friendly electrolyte drink for hydration support.
Freeze individual cookies for grab-and-go energy boosts.
Estimated Cost: $6–$10 per batch
Best Time of Year: Anytime, but especially useful during hot months when hydration is crucial.
Nutritional Values (Per Cookie, Approximate):
Calories: 140
Fat: 12g
Protein: 5g
Carbs: 4g
Fiber: 2g
Net Carbs: 2g
Sodium: 150mg
Potassium: 200mg
Magnesium: 50mg
