KETO NO BAKE PEANUT BUTTER AND BANANA FROZEN YOGURT CUPS
The Keto Baking Mechanic™ — Recipes
Keto No Bake Peanut Butter Banana Frozen Yogurt Cups
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Keto and Low Carb Breads and Baked Goods
First, a Quick Definition
What Is a No-Bake Keto Dessert?
A no-bake dessert skips the oven entirely — instead of heat setting the structure, the freezer or fridge does the work. That means no waiting for a preheat, no risk of overbaking, and a texture that’s closer to a frozen treat than a traditional baked good. It’s the format built for busy days and single servings.
This recipe kicks my love for a playlist called Keto No-Bake Desserts series: a creamy peanut butter and banana Greek yogurt base, portioned into six single-serving cups and finished with a crackly sugar-free chocolate shell and crushed salted peanuts.
🍦 Peanut Butter, Banana, Chocolate — Zero Oven Time
Peanut butter and banana is one of those flavour combinations everyone craves, and this Keto No-Bake Desserts recipe delivers it without a single gram of added sugar or any real banana carbs. One bowl, a muffin tin, and your freezer are all it takes.
This isn’t a thin, icy frozen yogurt bark. Full-fat Greek yogurt and natural peanut butter keep the base soft after you leave it out for a minute or two from the freezer, and the melted chocolate topping hardens into a genuine snap-when-you-bite-it shell.
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The Appeal
Why You’ll Love These Frozen Yogurt Cups
- Just 4.3g net carbs per cup
- 6.9g protein per serving from full-fat Greek yogurt
- 5 minutes of hands-on prep — the freezer does the rest
- Classic peanut butter banana flavour, zero added sugar
- Crackly sugar-free chocolate shell with salted peanut crunch
- Makes 6 — grab one at a time from the freezer, no cutting or guessing
Perfect for keto dieters, peanut butter lovers, and anyone who wants a portioned freezer treat without ever turning on the oven.
The Difference
What Makes This No-Bake Recipe Different? 🥜
Most frozen yogurt recipes either load up on added sugar or freeze into an icy, unscoopable block. This recipe avoids both problems by leaning on fat instead of sugar for texture — the fat in full-fat Greek yogurt and natural peanut butter is what keeps the base soft rather than rock-hard straight from the freezer.
Portioning into a muffin tin also means every cup is already a serving. There’s no whole tray of frozen yogurt bark tempting you from the freezer — just one clearly-sized cup at a time.
Two Ways to Finish
Full chocolate shell: spoon melted chocolate over the entire top of each frozen cup for a clean, crackly cap
Drizzle style: drizzle the melted chocolate in a zigzag for a lighter topping with more peanut butter showing through
The Science
Why It Works 💪
- Ultra Low Net Carbs: Only 4.3g per cup
- Solid Protein: 6.9g per serving from Greek yogurt
- Simple Ingredients: Everything found at any grocery store
- No Oven Needed: One bowl, one freezer, no cleanup crew
- Built-In Portions: Six single-serving cups, no cutting or guessing
Full-fat Greek yogurt provides the creamy, protein-rich base and freezes to a soft-scoop texture rather than an icy block. Chunky natural peanut butter adds richness and healthy fat, while powdered monk fruit sweetener dissolves smoothly without any graininess. Vanilla and banana extract combine to recreate that classic peanut-butter-banana flavour pairing with zero carbs from real banana. The melted chocolate topping hardens on contact with the frozen base, creating a shell that cracks under a spoon.
What You’ll Need
Ingredients (Makes 6 Cups)
Equipment: standard 6-cup muffin tin with 6 paper liners
Yogurt Base
- 1 cup (240 mL) full-fat Greek yogurt
- 4 tablespoons (60 mL) chunky natural peanut butter (100% peanuts)
- 2 tablespoons (30 mL) powdered monk fruit sweetener
- 1 teaspoon (10 mL) banana extract (or vanilla, caramel, butter)
Topping
- ½ cup (120 mL) sugar-free chocolate chips, melted + 1 tsp coconut oil
- Handful of crushed salted peanuts
Let’s Freeze
Directions
Yogurt Base
- Line a standard muffin tin with 6 paper liners
- In a mixing bowl, combine the Greek yogurt, chunky peanut butter, powdered monk fruit sweetener, vanilla extract, and banana extract
- Mix until well combined and smooth
- Spoon the mixture evenly into the 6 lined muffin cups
Freeze: Place the muffin tin in the freezer for 2 to 3 hours, until the cups are fully set.
Chocolate Topping
- Remove the muffin tin from the freezer
- Top each frozen cup with the melted sugar-free chocolate
- Sprinkle crushed salted peanuts over the chocolate while it’s still soft
Finish
Return the tin to the freezer until the chocolate is fully set.
Once set, pop the cups out of their liners and store them in the freezer. Grab one at a time as needed, and let it defrost for 10 to 15 minutes at room temperature before serving.
No Microwave?
Melting Chocolate on the Stovetop
No microwave? Melt the sugar-free chocolate chips in a heatproof bowl set over a pot of barely simmering water, stirring until smooth. Keep the heat low — sugar-free chocolate can seize just as easily on the stovetop as it can in the microwave.
Troubleshooting
Common Mistakes
Using Runny Peanut Butter
Natural peanut butter that has separated and gone very oily will make the base too loose to set firmly. Stir it well first, and use the thicker portion from the bottom of the jar.
Topping Before Fully Frozen
If the base isn’t completely set, melted chocolate will sink into the yogurt instead of sitting on top as a clean shell. Freeze for the full 2 to 3 hours before adding the topping.
Overheating the Chocolate
Sugar-free chocolate chips can seize if microwaved too long. Melt in short 15 to 20 second bursts, stirring after each, until just smooth.
Skipping the Defrost Time
Eating these straight from the freezer makes them rock-hard. Let each cup sit for 10 to 15 minutes at room temperature for the best creamy texture.
Make It Your Own
Variations
Almond Butter Swap
Replace the peanut butter with smooth or chunky almond butter for a different flavour profile.
Cinnamon Peanut Butter
Add ½ teaspoon of cinnamon to the yogurt base for a warm, spiced note.
Double Peanut Butter Swirl
Swirl an extra teaspoon of peanut butter into each cup before freezing for a marbled centre.
Coconut Crunch
Swap the crushed peanuts for unsweetened toasted coconut flakes on top of the chocolate shell.
Don’t Have Everything On Hand?
Substitutions
No Banana Extract?
Caramel extract or extra vanilla extract both work well in place of the banana extract if you don’t have it on hand, or simply prefer a different flavour. Use the same 2 teaspoons called for in the recipe.
No Peanut Butter?
Almond butter or a seed butter, such as sunflower seed butter, both make great substitutes for the chunky peanut butter — use the same 4 tablespoons called for in the recipe.
Choosing Your Yogurt
Not all plain, full-fat Greek yogurts are created equal. Carb counts can vary noticeably between brands, so it’s worth comparing labels and hunting for the plain full-fat option with the fewest carbs per serving in your store.
By the Numbers
Nutrition Information
Whole Recipe (makes 6 cups)
Calories: 960 •
Fat: 76.8g •
Protein: 41.5g •
Total Carbs: 87g* •
Fibre: 29g •
Net Carbs: 26g
Per Cup (1 of 6)
Calories: 160 •
Fat: 12.8g •
Protein: 6.9g •
Total Carbs: 14.5g* •
Fibre: 4.8g •
Net Carbs: 4.3g
Nutrition Note
*Total Carbs above include 32g (whole recipe) / 5.3g (per cup) of polyols/sugar alcohols from the powdered monk fruit sweetener and Lily’s® Dark Chocolate Sugar Free chips. These are not fully absorbed or metabolized by the body and are not counted toward Net Carbs. Individual responses to sugar alcohols can vary — if you’re sensitive to them, factor these grams into your own personal carb count.
Nutritional content varies significantly between brands, and even the same brand can have different values in Canada versus the United States due to different labelling regulations and formulations.
We strongly recommend entering your specific ingredients into a nutritional calculator such as Cronometer or MyFitnessPal for the most accurate values based on your exact brands and portions.
Serving Ideas
How Should You Serve These Frozen Yogurt Cups?
Straight from the freezer after a short defrost • Drizzled with extra peanut butter, melted • Alongside black coffee or espresso • Crumbled over unsweetened whipped cream
Keeping It Fresh
Storage
Store the cups in the freezer at all times, tightly covered, for up to 2 months. Grab one at a time as needed and let it defrost for 10 to 15 minutes at room temperature before serving. These are not intended for refrigerator storage, as the base will not hold its shape once fully thawed.
Setting Expectations
Practice Batch Philosophy
Every freezer runs a little differently. Your first batch of this Keto No-Bake Desserts recipe is your calibration run — note how long your freezer takes to fully set the base, and adjust the freezing time on future batches if needed. Once you know your freezer’s timing, you’ll be able to make these perfectly every time.
Disclaimer: All information provided regarding the health benefits of flexible keto breads and baked goods is intended for educational purposes only. The content presented is not meant to be taken as specific medical advice.
Creamy peanut butter, real banana flavour, and a crackly chocolate shell — a keto freezer treat you can portion and forget.
KETO NO BAKE PEANUT BUTTER AND BANANA FROZEN YOGURT CUPS
Creamy Keto No-Bake Peanut Butter Banana Frozen Yogurt Cups with only 4.3g net carbs — single serving, no bake and ready in minutes!
- Prep Time: 5 minutes
- Total Time: 2 Hours + 5 Minutes
- Yield: 6
- Category: Dessert
- Method: Freezing
- Cuisine: American
- Diet: Diabetic, Keto, Low-Carb
Ingredients
Yogurt Base:
- 1 cup full fat Greek yogurt
- 4 tbsp chunky natural peanut butter (100% peanuts)
- 2 tbsp powdered monk fruit sweetener
- 1 tsp vanilla extract
- 2 tsp extract of choice (banana, vanilla, caramel or butter)
Topping:
- ½ cup sugar free chocolate chips
- 1 tsp coconut oil
- Handful of crushed salted peanuts
Instructions
- Line muffin tin with 6 paper liners
- Mix yogurt, chunky peanut butter, powdered monk fruit sweetener, vanilla and extract of choice until well combined
- Spoon evenly into 6 lined muffin cups
- Freeze for 2-3 hours until fully set
- Remove from freezer
- Combine chocolate chips and coconut oil in a microwave safe bowl
- Melt in microwave in 30 second intervals stirring between each interval until completely smooth — do not overheat or chocolate will burn
- Top each frozen cup with melted chocolate
- Sprinkle crushed peanuts on top
- Return to freezer until chocolate sets completely
- Defrost 10-15 minutes before serving
- Store in freezer
Notes
Nutritional Values Per Cup (1 of 6):
- Calories: 160
- Fat: 12.8g
- Total Carbs: 14.5g
- Fiber: 4.8g
- Sugar Alcohols: 5.3g
- Net Carbs: 4.3g
- Protein: 6.9g
📝 Important Note On Nutritional Values:
These values are for informational purposes only and are based on specific brands used in this recipe. Nutritional content varies significantly between brands — and even the same brand can have different values in Canada vs the United States. Always calculate your own values based on your specific brands.
Sugar alcohols in monk fruit sweetener and Lily’s chocolate are not counted toward net carbs as they have minimal impact on blood sugar levels. Individual responses to sugar alcohols may vary. We recommend entering your ingredients into a nutritional calculator such as Cronometer or MyFitnessPal for the most accurate values. 😊
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