Sugar Free Keto Peanut Butter Cookie Dough Truffles

If you love edible cookie dough, these sugar-free peanut butter cookie dough truffles will become one of your favorite keto recipes. Rich and creamy, it satisfies your sweet cravings without added sugar, gluten, or refined oils.

This is a classic low-carb, keto-friendly fat bomb recipe, perfect for those transitioning from a low-fat or standard American diet (SAD) and learning to embrace healthy fats again.

These truffles are made with simple ingredients like almond flour, coconut oil or butter, unsweetened chocolate chips, and unsweetened peanut butter to achieve the nostalgic cookie dough texture that everyone loves.

Only 3 grams of net carbs per Keto Cookie Dough Truffle. All nutritional information can be found in the printable recipe card at the bottom of this page.

keto fat bomb

Why the classic keto diet works (and why I had to adapt to it in midlife)

I’ve had success for years with a classic keto diet of about 75% fat, 20% protein, and 5% total carbohydrates. It was life changing. This is a post I wrote about my 6 week results with before and after photos.

After decades of messages about low-fat eating, I’ve finally learned that fat can be fuel, not something to be feared. Recipes like these keto fat bombs were a big part of that journey because they help you stay satisfied, reduce cravings, and make your sugar-free lifestyle sustainable.

But when I hit perimenopause, everything changed.

Even though I was eating clean, low-carb, and sugar-free food, I started gaining weight for the first time in years. The same high-fat approach that was once so effective started working against me. My metabolism and hormones needed a new strategy.

The Midlife Macro Method™: A mid-fat, high-protein approach

That’s when I created the Midlife Macro Method™ (MMM). This is a nutritional approach specifically designed for perimenopausal and menopausal women who want to balance their hormones, build lean muscle, and maintain a healthy weight without extreme dieting.

In the MMM framework, I still enjoy healthy fats like those found in these truffles, but the proportions are more balanced.

Protein: 40-45% of calories (at least 100g daily) Carbohydrates: 30-50g carbohydrates per day Fat: 50% most days, approximately 50-70g fat, with one high-fat maintenance day per week

This moderate fat approach made a huge difference.

I lost the 15 pounds I gained during perimenopause in less than two months, without drugs, just by adjusting my macros to support hormonal changes.

You can learn more about how I made that change (and how I’m following the meal plan) in my new cookbook, Good, Better, Best, released on September 23, 2025. The first two meal plans in this book put this very strategy into practice.

How to adapt these chocolate chip cookie dough truffles to midlife macros

If you love these classic keto truffles as a delicious treat, but want to make them more geared toward midlife macros, here are some easy swaps and adjustments.

Replace some of the fat with protein: Replace half of the butter or coconut oil with 1/4 cup of Greek yogurt or cottage cheese to boost protein while maintaining a creamy texture. Add protein powder or collagen: Mix in 1-2 tablespoons of unflavored whey or collagen peptides for more protein per truffle. Lighten the chocolate coating: Use a thin drizzle of melted dark chocolate instead of a full dip, or skip it entirely if you want to save on fat grams. Choose a lighter nut butter: To reduce total fat while preserving flavor, use ground peanut butter mixed with water or almond butter.

If you want an already balanced MMM version, try my Peanut Butter Yogurt Bites recipe. High in protein, moderate in fat, and just as satisfying.

Why these ingredients work

Peanut butter (or sunflower butter): Adds creaminess, flavor, and healthy fats. If you’re going nut-free, sunflower butter works great. Almond flour or sunflower seed meal: Creates a grain- and gluten-free cookie dough texture. Butter or coconut oil: Provides a satiating fat. Coconut oil also adds a mild sweetness. Monk Fruit Allulose Sweetener: A sugar-free option that mixes well and stays smooth, unlike erythritol, which can crystallize. Sugar-free chocolate chips: Choose brands like Lily’s or Hu that are sweetened with stevia or allulose. Vanilla Extract and Liquid Stevia: Increase sweetness without added sugar.

These simple, low-carb ingredients make the perfect edible cookie dough to keep in your freezer stash or enjoy right out of the fridge when you’re craving something sweet.

As many of you know, my youngest son has these allergies and my oldest son has a peanut allergy. Adding peanut butter to these delicious truffles is super easy. I had success making these using sunflower seed butter. Both versions are incredibly delicious.

My endeavor here is to create recipes that accommodate the many of us who have allergies and the many of us who choose sugar-free, low-carb diets for health reasons.

In addition to prioritizing sugar-free recipes, I also try to make them as low-carb and gluten-free as possible. Because this is how I eat every day and what makes my body feel its best.

My family devoured these truffles within a few days. I’m sure it will become your new favorite.

Classic keto fat bombs like these easy keto cookie dough truffles are a great way to start your low-carb or ketogenic journey. Especially if you are transitioning from a low fat or sugary diet.

But as your body changes, your macros may also need to change. I learned that firsthand during perimenopause. Now, she’s helping women do the same through her Midlife Macro Method™ and her new cookbook, Good, Better, Best. There, I share the exact strategy and meal plan that helped me lose 15 pounds in 2 months and keep it off.

So whether you’re enjoying fat bombs or nibbling on MMM-friendly yogurt, keep this in mind. Nutrition can evolve with the seasons of life and still be absolutely delicious.

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

This raw cookie dough is delicious as a sweet treat, but I haven’t tried it myself, so it may not work well for making keto chocolate chip cookies. To make this sugar-free cookie dough recipe into actual cookies, you’ll probably need raw eggs.

This recipe was intentionally designed as an edible cookie dough, meaning the ratio of ingredients creates a creamy, truffle-like texture, rather than a structure that is spread out and crunchy in the oven to create a finished cookie.

How should I store these keto truffles?

These are no-bake cookie dough bites, so they can be stored in an airtight container in the refrigerator for up to 10 days. For long-term storage, place in a container or bag lined with parchment paper and freeze for up to 3 months.

If storing in the freezer, let sit at room temperature for 5-10 minutes before enjoying the perfect chewy cookie dough texture.

Can it be dairy-free or nut-free?

absolutely! We created recipes to suit your allergies and preferences.

Dairy-free: Substitute coconut oil for butter and unsweetened almond or coconut milk. For nut-free: Swap peanut butter and almond flour for sunflower seed butter and coconut flour. For the MMM version: Keep the dairy (Greek yogurt or cottage cheese) but reduce total fat for a balanced macro profile.

You’ll get rich, satisfying sugar-free truffles made with healthy, simple ingredients that will curb your sweet cravings. No need to add sugar.

Sugar-free, low-carb peanut butter keto cookie dough bites