bread, easy, jam, sauce

Peanut Butter Jelly Time

Okay, it’s more like Keto Sunbutter Jam Time. I don’t know about you, but, a peanut butter and jelly sandwich was one of my favorite foods growing up. Our family harvested many kinds of fruits or made trips over the mountains to purchase them fresh from the orchards and the ones that became over-ripe during the canning process, were turned into jam. Traditionally, the jam was made by using a ton of sugar and a bit of pectin to thicken it. Add to that, the fact that peanuts are not the lowest carb nut of the bunch (maybe because it isn’t really in the nut family, hence the name goober pea); and a gluten-allergy; it seemed pretty certain, that I wouldn’t be enjoying a PB&J again.

But, I wouldn’t be a carb junkie on keto, if I didn’t wonder about some of these yummy things having a tasty counterpart that wouldn’t throw me out of keto. So, since I had been asked to come up with a full loaf of microwavable keto bread, for those not wanting to make the smaller couple of servings, 3 min bread. I thought why not try to make a PB&J.

Now, you can buy sunbutter at some of your healthy groceries that doesn’t contain sugar, but, we don’t have one of those close by (about an hour drive on a good day). So, I decided to make my own Sunbutter spread.

Then came the jam. By using cranberries as part of my berry mix (they are naturally high in pectin), and a bit of grass-fed gelatin I was able to get my berries to thicken to jam consistency, and sweeten with a bit of balsamic vinegar (you need to be conservative with this as it does have carbs, but, the vinegar enhances the berries natural sweetness) and keto sweetener.

So, for lunch I enjoyed my first PB&J in a very long time! It was a little slice of carb junkie heaven, and the Macros for my sandwich: Total fat 38.4 g Net carbs 5.4 g Protein 8.3 g

Keto Microwave Bread Loaf

Course Bread
Cuisine Keto
Prep Time 2 minutes
Cook Time 6 minutes
Total Time 8 minutes
Servings 20 Slices
Calories 85 kcal


  • 1 1/3 cup nut or seed flour If substituting coconut flour reduce to 2/3 cup
  • 1/4 cup butter softened
  • 1 Tbsp Allulose or Nutritional Yeast both are optional, the Allulose makes for a sweeter bread, the yeast gives a slightly cheesy taste
  • 1 scoop MCT powder optional
  • 1 Tbsp baking powder
  • 6 eggs


  1. In a microwave safe bread pan, add softened butter

  2. Add all dry ingredients

  3. Add eggs

  4. Mix well, will be like a thick pancake batter

  5. Give the pan a couple of gentle bumps on a hot pad to make sure batter has not major holes.

  6. Microwave on high for about 6 mins. Top will be springy.

  7. You can let it cool for a few minutes or just dump onto cutting board and slice while still hot. 

  8. This bread will keep in the refrigerator for a few days without drying out too badly. It also freezes well.

Recipe Notes

Macros are per slice based on 20 slice loaf.

Total fat 7.5 g

Net carbs 0.5 g

Protein 3.4 g



Keto Sunbutter Spread

Course Sauce
Cuisine Keto
Prep Time 5 minutes
Total Time 5 minutes
Servings 16 Servings


  • 2 cup raw sunflower seeds
  • 1 cup coconut oil
  • 1/4 cup Tru-nut peanut flour optional
  • 2 Tbsp Keto friendly sweetener


  1. In food processor add all ingredients and blend on high speed until nut butter is desired smoothness. Add butter to an airtight storage jar or container and refrigerate.

Recipe Notes

Macros are based on about a 2 Tbsp serving size.

Total fat 23.3 g

Net carbs 2.4 g

Protein 4.7 g


Keto Berry Jam

Course Sauce
Cuisine Keto
Prep Time 5 minutes
Cook Time 30 minutes
cool 2 hours
Total Time 35 minutes
Servings 24 Servings
Calories 14 kcal


  • 1 cup unsweetened blueberries (I used all frozen berries)
  • 1 cup unsweetened blackberries (you can use all one berry or an variety of berries)
  • 1 cup unsweetened raspberries
  • 3/4 cup unsweetened strawberries
  • 1/4 cup unsweetened cranberries (do not substitute these, they contain the pectin that helps your jam thicken)
  • 1 tsp balsamic vinegar (I used barrel-aged)
  • 1 cup keto freindly sweetener (I used Allulose)
  • 1 1/2 cups water
  • 1 Tbsp gelatin


  1. Add all ingredients except sweetener and gelatin to a medium saucepan

  2. Bring to a full boil, stirring often. When cranberries begin to pop, reduce heat and stir in the gelatin a little at a time, to prevent clumps.

  3. Continue to simmer until berries are reduced to about half and mixture is thick. Add sweetener and stir into jam.

  4. Add to container and allow to cool completely. Jam will continue to thicken as it cools. Store in refrigerator

Recipe Notes

Macros are based on about 1 1/2 Tbsp serving size.

Total fat 0.1 g

Net carbs 2.0 g

Protein 0.2 g