Keto Muddy Buddies Recipe

By Dr. Eric Berg DC

09/06/2024

Keto Muddy Buddies Recipe

Total Time: 30 minutes

Serves: 7

Per serving: 175 calories, 6 g protein, 7 g carbohydrates, 10 g fat

Ingredients

7 oz pork rinds

1½ Tbsp unsalted grass-fed butter

6 oz sugar-free dark mini chocolate chips

¼ cup sugar-free peanut butter

1 cup monk fruit powdered sweetener

Directions:

Line large baking sheet with parchment paper and evenly spread out pork rinds.
Place saucepan over low heat and melt butter, chocolate, and peanut butter together, stirring consistently.
Once thoroughly melted and combined, remove from heat and let cool for one minute.
Pour chocolate peanut butter mixture over pork rinds and mix by hand to ensure all pieces are evenly coated.
Sprinkle half of monk fruit sweetener over Muddy Buddies and toss to coat.
Repeat with remaining powdered sweetener.
Refrigerate for 10 to 15 minutes, then enjoy!

Recipe tips:

Add chopped nuts to the chocolate mixture for a crunchy texture before pouring over pork rinds.
Use a combination of pork rinds and homemade puffed cheese to create Muddy Buddies with a texture similar to corn Chex or rice Chex cereal.
If you want more chocolate, drizzle melted chocolate over the coated muddy buddies before chilling.
Use sugar-free peanut butter chips instead of chocolate chips for a nuttier flavor profile.

Why you’ll love this keto-friendly recipe

If you're feeling nostalgic for classic muddy buddies, this recipe is perfect for indulging those cravings without compromising your Healthy Keto® diet.

With just seven grams of total carbs per serving and no added sugar, this recipe is a guilt-free way to enjoy a childhood favorite. It's also simple to make, requiring just five ingredients and 30 minutes of prep time.

What's more, the combination of crunchy pork rinds, creamy peanut butter, and unsweetened dark chocolate creates a deliciously addictive texture that’s hard to resist.

You can also customize this recipe by adding different types of nut butter, such as walnut, cashew, or almond butter.

This mouthwatering dessert is also 100 percent keto-approved and gluten-free, making it an ideal dessert for those with specific dietary restrictions.

Homemade muddy buddies

What are Keto Muddy Buddies?

Keto Muddy Buddies are a low-carb variation of the classic puppy chow recipe typically made with Chex cereal, peanut butter, chocolate, and powdered sugar.

This keto version replaces carb-heavy cereals with pork rinds, is sweetened with monk fruit, and uses sugar-free dark chocolate and natural peanut butter.

These adjustments make this delicious treat suitable for a ketogenic diet while maintaining the original recipe's sweet, crunchy, and decadent qualities.

Crispy pork rinds

About the ingredients

Making this recipe is incredibly easy and requires only five simple ingredients that you may already have in your pantry.

Let's take a closer look at each ingredient needed to make low-carb Muddy Buddies.

Pork rinds

Pork rinds are fried or roasted pig skins that are light, airy, and have an addictive crunch.

They're high in protein, carb-free, and offer various health benefits, making them perfect keto-friendly treats.

Research published in Meat and Muscle Biology suggests that pork contains several micronutrients, including vitamins B6 and B12, zinc, iron, selenium, and choline, which help promote cognitive functions.

Additionally, pork rinds are excellent sources of collagen, a structural protein that supports joint health and improves skin elasticity.

Grass-fed butter

Butter adds richness and helps bind the chocolate and peanut butter together.

When purchasing butter, choose grass-fed options to keep your Muddy Buddies free from unnecessary additives while providing essential fatty acids, including omega-3 fatty acids and conjugated linoleic acid (CLA).

A study published in Obesity Research & Clinical Practice revealed that CLA has the potential to reduce obesity, manage diabetes, and lower blood pressure.

Additionally, grass-fed butter contains vitamins A, D, and K2, essential for maintaining healthy bones, teeth, and cardiovascular function.

Dark chocolate chips

Dark chocolate, with its deep, rich flavor, adds a decadent touch to this recipe and offers antioxidants and other health-promoting nutrients.

Research published in Current Research in Food Science suggests that dark chocolate may combat cardiovascular diseases and can help reduce the risk of certain cancers and brain disorders such as Alzheimer’s and Parkinson’s disease.

The study also highlights chocolate’s classification as a functional food due to its impressive anti-diabetic, anti-inflammatory, and antimicrobial effects.

Peanut butter

Peanut butter delivers a creamy and nutty flavor to these Muddy Buddies while contributing fiber, protein, and healthy fats.

A study published in Nuts and Seeds in Health and Disease Prevention showed that peanuts contain more unsaturated than saturated fatty acids. This balance is thought to lower the risk of heart disease, type 2 diabetes, and other chronic diseases.

Monk fruit sweetener

Monk fruit sweetener is a zero-calorie sugar alternative that's extracted from dried monk fruit. It has a subtle sweetness and doesn't cause blood sugar spikes, making it an ideal low-carb substitute for powdered sugar.

In addition to providing a deliciously sweet flavor, monk fruit has been linked to several health benefits.

“Monk fruit contains antioxidants and anti-inflammatory compounds that may improve insulin sensitivity and decrease oxidative stress linked to chronic illnesses, such as respiratory problems, heart disease, and neurodegenerative disorders," explains Dr. Berg.

Woman taking food from fridge

Storing and serving tips

Keeping a batch of Keto Muddy Buddies on hand is ideal for satisfying sweet cravings and curbing snack attacks while maintaining ketosis.

Once made, these low-carb treats can be stored in an airtight container at room temperature for up to two weeks or in the freezer for up to six months.

Serve chilled or at room temperature as an after-meal treat, or pack them in small bags for an on-the-go, low-carb dessert to satisfy your sweet tooth.

Enjoy these delicious treats with green tea or a cup of Keto Hot Chocolate for a touch of extra indulgence.

Fried pork rinds

Final thoughts

This Keto Muddy Buddies recipe is made with just a few simple low-carb ingredients, such as pork rinds, peanut butter, and dark chocolate chips.

Although it’s best to avoid snacking on these low-carb treats, Keto Muddy Buddies are an excellent after-meal dessert that’ll satisfy your sweet tooth while keeping you in fat-burning mode.

FAQ

1. How many carbs are in Keto Muddy Buddies?

This low-carb recipe contains seven grams of carbs per serving, making it suitable for those following a ketogenic diet if enjoyed in moderation.

2. Are Keto Muddy Buddies gluten-free?

Yes, this recipe is gluten-free as it contains no wheat products. However, check the labels of the ingredients you plan to use to ensure they don't contain any hidden sources of gluten.

3. What are muddy buddies made of?

Classic muddy buddies are made from Chex cereal, chocolate, and peanut butter, all generously coated with a dusting of powdered sugar.

This keto version uses pork rinds as a low-carb alternative to the cereal and substitutes the powdered sugar with monk fruit sweetener. It also replaces milk chocolate with dark chocolate chips and includes creamy natural peanut butter without added sugars.

4. What’s the difference between puppy chow and muddy buddies?

Puppy chow and muddy buddies are essentially the same recipe. Puppy chow is the original name for this treat, while Muddy Buddies was coined by General Mills in the early 2000s when they recreated the recipe using Chex Cereal.