Easy Keto Monster Cookies - Healthy Gluten-free and Sugar-Free

These Easy Keto Monster Cookies are super healthy, gluten-free and sugar-free! Chocolatey, chewy, peanut buttery goodness. There’s no better way to describe this tried and tested "keto-fied" recipe for Monster Cookies. Plus, at over 9 grams of fiber and only 120 calories a cookie, this is definitely one of the best high fiber keto recipes on the internet!

Easy Keto Cookie Recipe

These thick and chewy Monster Cookies are such an easy keto cookie recipe. Only 1 bowl and a spoon are needed for this healthy sugar-free cookie recipe. Loaded with peanut butter, chopped nuts, sugar-free chocolate chips and some optional chopped-up sugar-free peanut butter cups, these keto monster cookies are so good! With a cross between a chewy "keto oatmeal" chocolate chip cookie, and a peanut butter cookie, how could they possibly not be good?!

I LOVE making keto desserts and especially easy keto cookie recipes. And since I don’t typically care for store-bought keto cookies, I like to freeze these keto monster cookies for when friends come over or when we just want a little treat.  In my freezer currently are Crispy Thin Chocolate Chip Cookies, Keto White Chocolate Macadamia Nut Cookies and Keto Blueberry White Chocolate Chip Cookies.  Are you jealous yet?!!!:-)

Gluten-free Monster Cookies

Don’t ask me to choose a favourite type of cookie because I just wouldn’t be able to! There are too many fun variations. These gluten-free Monster Cookies are always popular and I love the great texture from the "oat" like mixture and the subtle peanut butter flavour.

Why are they called Monster Cookies?

There’s not an exact answer for why these cookies are called “Monster” Cookies. Some people think it’s because they look like monsters, with their bumpy texture and fun colours. I like to think it’s because they’re stuffed with so much “stuff”, making them the “monster” of all cookies.

Whatever the reason, all Monster Cookies have these ingredients in common: peanut butter, oats, chocolate chips and M&M chocolate candy.

this recipe

Turning Monster cookies into a Healthy Sugar-free Cookie Recipe

Since I have been on a keto diet for over 10 years, I have learned some tricks when it comes to converting regular dessert recipes into keto dessert recipes. As the years have passed, converting recipes has become so much easier thanks to all the low carb, high fibre, gluten-free, sugar-free and keto ingredients that are readily available on the market or on Amazon.

I used a combination of tapioca syrup (see below for more information) as well as Lakanto Golden sugar substitute. Both of these ingredients are sugar-free and have almost zero grams of carbs

High Fiber Keto Recipe

Getting enough fiber on a keto diet can be hard but these cookies can help you get your daily fiber requirement!

By swapping out a few key ingredients, a traditional monster cookie recipe has turned into one of the most fantastic high fiber keto recipes that you will ever make.

Each one of these Keto Monster Cookies have over 6 grams of fiber per cookie. Women should try to get about 20 grams of fiber a day and men should aim for 30 grams.

All you need to do is eat a couple of these cookies and you will be almost halfway to hitting your fiber requirements! Plus, at only 120 calories a cookie, you can always find room in your diet to eat these high fiber keto cookies!

Ingredients for Keto Monster Cookies

Peanut Butter - I used Sam's Club Natural peanut butter (it's under $7 for 2 huge jars and it tastes AMAZING!) and am fairly certain that Jif Natural or Skippy Natural will also work.. If you don't want to use peanut butter, I am sure you could use almond butter or sunflower seed butter.

Soluble Tapioca Fiber Syrup - I use the soluble tapioca fiber syrup by Keto Goods which you can buy on Keto Goods website (use code Catou for 10% off!)

Egg - You are going to need 1 large egg. You are going to stir the egg into the melted peanut butter and tapioca fiber syrup so your egg does not need to be at room temperature.

Sweetener - I used Lakanto Golden erythritol-based sweetener in this recipe. You can use any type of sweetener in this recipe but just realize that if you use allulose, your cookies may brown a little quicker than if you use an erythritol-based sweetener.

Flax meal - Don't confuse flax meal with flax seeds! Although the two are identical, flax meal is flax seeds ground down into a powder. If you don't have flax meal, simply grind flax seeds in a food processor until the seeds have turned into powder.

Lupin Flakes - Lupin flakes look just like oatmeal but are more yellow in colour. I used Lupin flakes for this recipe since traditional Monster Cookie recipes call for oatmeal. If you don't have Lupin flakes, replace the lupin flakes with additional sliced almonds

Almond Slices - Almond slices are literally almonds that have been sliced very thin. Unlike slivered almonds that look more like matchsticks, sliced almonds are thinner. You can use either in this recipe.

Chocolate - I used a combination of chocolate chips and sugar-free peanut butter cups from Lily's. If you don't have the peanut butter cups on hand, simply add an additional ¼ cup of sugar-free chocolate chips.

WHAT IS SOLUBLE TAPIOCA FIBER SYRUP?

Soluble tapioca fiber is a ketogenic-friendly sweetener that is being used in many of your favourite products. It is made from non-GMO corn syrup that has been broken down through an enzymatic-based process, leaving you with a true keto-friendly fiber.

Known as a prebiotic fiber, Soluble Tapioca Fiber Syrup has been shown to promote a healthy gut biome, improves metabolism and energy levels and aid in the body's production of neurotransmitters.

IS SOLUBLE TAPIOCA FIBER SYRUP KETO-FRIENDLY?

That depends on which brand you buy.

Until recently, tapioca fiber syrup was not labelled as either a soluble prebiotic fiber called isomalt-oligosaccharides (sometimes written in shorthand as IMO) or a resistant dextrin. Although the two types come from tapioca, the way the body processes each is very different.

Metabolically, IMO can be fairly well tolerated and it does have some prebiotic benefits, however, it doesn't fully act as a dietary fiber, and therefore can cause blood sugar spikes if not consumed with other ingredients that would slow down the digestion, such as healthy fats or other dietary fiber and resistant starch ingredients.

Resistant Dextrin, on the other hand, is a type of tapioca fiber that is actually in the form of resistant starch which means that it is able to resist digestion by your digestive enzymes. This also means that resistant dextrin can actually make its way to your gut, where it feeds the good bacteria and has a very strong prebiotic benefit!

This type of tapioca fiber has been shown NOT to spike blood sugar levels and has the ability to help you feel very full - which is why some products that have tapioca fiber in them actually don't spike your blood sugar levels and do help with satiety.

According to recent research, dextrin-resistant tapioca fiber syrup has no glycemic impact and is low in calories. A serving only contains 1 gram of net carbs and is high in dietary fiber.

As far as the nutritional breakdown, 1 teaspoon of tapioca fiber syrup has only 10 calories, 6 grams of carbs of which 5 are fiber. So, in terms of net carbs (which is the total number of carbs minus the fiber carbs, the total net carbs are 1 gram per teaspoon.

The brand that I use all the time is by KetoGoods. This company is a family-owned business that focuses on direct-to-consumer sugar replacements. Everything they sell is keto-friendly, plant-based, and non-GMO.

Are Lupin Flakes Keto?

Lupin Flakes look like slightly yellow-coloured oats. They are an ancient superfood that is rich in dietary fibre, protein and minerals including Potassium, Magnesium, Calcium, Iron, Zinc, and Vitamin C! This low-carb food is extremely high in protein while being low calorie.

I bought mine on Amazon and they are by no means cheap so I created this recipe without them as I am sure the vast majority of my readers don't readily have them on hand.

However, if you have lupin flakes, feel free to reduce the coconut flakes by ¼ cup as well as the chopped pecans and add ½ cup of lupin flakes instead.

How to make Keto Monster Cookies:

• Melt the peanut butter. Add the peanut butter to a large mixing bowl and stick it in the microwave for about 30 seconds or until it has melted.
• Mix in the wet ingredients. Add the tapioca fiber syrup mix well. Next, add the egg and vanilla and mix until the egg is fully incorporated.
• Stir in the dry ingredients.  Stir together the lupin flakes (if using), chopped almond slices, sweetener, salt and baking soda.
• Fold in the add-ins. Add your chopped peanut butter cups (if using) and chocolate chips and fold them into the batter

• Form the cookies. Line a cookie sheet with parchment paper and, using a small cookie scoop, divide the batter into 18 cookies.

• Slightly under-bake. Bake at 350 for about 10-12 minutes, being careful not to overbake the keto monster cookies. The tops will look just set and they will continue to harden and set up as they cool on the baking sheet.

Storage and Freezing Instructions:

These cookies will keep well in an air-tight container for 5 days, or you can freeze the cookie dough or baked cookies.

To freeze them after they’re baked, allow them to cool completely and store them in a freezer-safe container for up to 3 months.

Freeze cookie dough balls in a freezer-safe container and when ready to bake, place the frozen cookie dough on a baking sheet and add 2-4 minutes to the baking time.

Tips for the BEST Keto Monster Cookie

• Do NOT overbake the cookies. Remove the cookies at around the 10-minute mark and allow them to cool on the cookie sheet for about 5 minutes. This ensures that they stay nice and gooey in the center.
• My personal favourite thing is to place the cookies in the fridge for about 15-30 minutes before baking. Since the cookies are going into the oven cold, the inside of the cookie does not bake as quickly which results in a nice and gooey cookie.
• Cook the cookies from frozen is also another trick that helps to keep the center nice and chewy. Add about 2-4 minutes of additional baking time if the cookies are frozen.
• I think these cookies actually taste better after they have cooled so resist the urge to eat them warm...the flavours are much more intensified when cooled. I know this sounds weird but trust me on this one!

More Easy Keto Cookie Recipes

• Keto Cookies and Cream Fudge - Easy 4-Ingredient Keto Recipe
• Easy Keto Cowboy Cookie Bars - Adapted from the Popular NY Times Recipe
• Keto Crispy Thin Chocolate Chip Cookies - Sugar-Free Tate's Copycat Recipe
• Keto White Chocolate Macadamia Nut Cookies - Copycat Otis Spunkmeyer Recipe
• Keto Caramelized Bacon Pecan Chocolate Chip Cookies - Gluten-free

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