35 Nature-Inspired Recipes for Keto Baking With Stevia

35 Nature-Inspired Recipes for Keto Baking With Stevia

35 Nature-Inspired Recipes for Keto Baking With Stevia

Stevia, which is a sugar substitute derived from the plant Stevia rebaudiana, is a lifesaver for those of us who love sweets but want to stick to a Keto diet.

Naturally low in carbohydrates, stevia is roughly 200% sweeter than traditional sugar, which means you need to adapt your proportion in any traditional baking recipe when you use it.

We’ve put together our favorite recipes featuring this natural sweetener, from delicious cookie recipes like chocolate chip, ginger spice, and snickerdoodles to showstopper desserts like mini pecan pies, chocolate lava cakes, and even donut holes!

Many of these recipes are both Keto and Paleo-friendly, so they’re great to use no matter which diet you’re on.

Here are just a few of the Keto Baking With Stevia we’ve included:

If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.

Keto Baking with Stevia – Cookies & Brownies

Keto Almond Flour Cookies with Lemon Zest

– Keto Summit

Keto Almond Flour Cookies with Lemon Zest

Ingredients: almond meal, egg, ghee, stevia, vanilla extract, lemon zest, lemon extract, baking soda.

If like me you miss a cookie with your coffee mid-afternoon, you might find this recipe interesting. These lovely keto cookies are crunchy and crumbly with a wonderful citrus kick from the lemon zest. I have tested this recipe with orange zest and it works well too so you can experiment with flavors. When you take these out of the oven, don’t be surprised if they are soft – they will crisp up as they cool down.

Keto Ginger Coconut Cookies

– Keto Summit

Keto Ginger Coconut Cookies

Ingredients: almond meal, coconut flour, coconut flakes, egg, ghee, stevia, vanilla extract, ginger powder, baking soda.

Ginger cookies are a family favorite in our house and we always have some at Christmas time when friends and family come over. These keto cookies have a shortbread look to them and taste wonderfully crumbly and delicious and the ginger gives them a flavor boost. So if you fancy a ginger cookie, why not get the youngest members of the family to give you a hand, then you can all enjoy the results!

Sugar-Free Ginger Spice Cookies

– Paleo Flourish

Sugar-Free Ginger Spice Cookies Recipe

Ingredients: whole almonds, chia seeds, coconut oil, egg, ginger, cinnamon powder, nutmeg, stevia, salt.

Sometimes you just have to have a ginger cookie with your tea or coffee so why not try these great sugar-free ones! The ginger and cinnamon give you a lovely warming flavor and these are sweet enough to satisfy without being loaded with refined sugars. If you don’t like stevia you could try using honey or maple syrup instead if you tolerate it.

Snickerdoodles

– Slim Palate

Snickerdoodle

Photo Credit: Josh from Slim Palate

Ingredients: almond flour, coconut flour, coconut oil or butter, egg, vanilla extract, baking soda, salt, liquid stevia, almond milk, cinnamon.

This amazing recipe gives you snickerdoodle cookies that even have the traditional cracked edges you expect from the regular cinnamon cookies, but this is a low carb grain and gluten-free alternative to let you enjoy the flavor but keep things keto! You will also find that cooking these tasty treats will fill your kitchen with wonderful aromas!

Keto Cinnamon Butter Cookies

– Keto Size Me

Ingredients: almond meal/flour, salted butter, egg, vanilla extract, ground cinnamon, liquid stevia.

If you like a tasty, crumbly cookie you are going to love these low carb cinnamon cookies! This is an easy recipe to make and would be a good way to get the kids involved with baking healthy snacks. If you are using these as a gift or for a pot-luck contribution you can make them look even better by dipping them in a chocolate glaze, but these taste amazing just the way they are.

Low-Carb Sugar-Free Cranberry Walnut Cookies (Contains Dairy)

– Very Well Fit

Ingredients: almond meal, whey protein powder, butter, cream cheese, eggs, liquid stevia, cinnamon, baking soda, salt, chopped walnuts, whole cranberries (fresh or frozen).

Here is another great low carb and gluten free cookie recipe that would be perfect to make for Christmas time. They are crisp on the outside and slightly chewy in the middle, with the cranberries like little jewels throughout the mixture and the nutty bites of walnut. These cookies are low in carbs and reasonably low in calories, so they could be used as a special treat on a weight loss plan.

Fat Bomb Sea Salted Chocolate Brownies

– Wicked Stuffed

Ingredients: avocado, eggs, butter, unsweetened baker’s chocolate, almond flour, Perfect Keto’s Chocolate MCT Oil Powder, stevia, cocoa powder, baking soda, cream of tartar, vanilla, sea salt.

If you are one of the few people who has never tried salt and chocolate together, now is your chance! The combination of flavors is amazing and the sea salt gives a bit of sparkle to the top of these fantastic keto brownies. As with all the recipes that involve dairy products, these should be served as a treat and not as a regular feature!

Low Carb Chocolate Berry Brownie

– Ditch The Carbs

Low Carb Chocolate Berry Brownie

Photo Credit: Libby from Ditch The Carbs

Ingredients: butter, granulated stevia, unsweetened cocoa powder, eggs, vanilla, unsweetened desiccated/shredded coconut, almond meal/flour, baking powder, berries of choice.

This recipe gives you brownies with more of a cake texture, but with hidden bursts of juice from the berries, which is amazing! The ideal ones to use are blueberries, but feel free to use others. If you want a low carb dessert without the fruit you could use chocolate chips instead and this gives you little-hidden pockets of chocolate flavor throughout the brownie.

Easy Keto Brownies

– Wholesome Yum

Ingredients: almond butter, eggs, cocoa powder, erythritol, coconut flour, sea salt.

The brownies in this recipe are slightly denser than some, giving them a fudgy texture which is extra yummy! Don’t be tempted to cook these for too long as they will continue to set as they cool. I often find that healthier brownies are a great way to treat the family as they don’t realize that what they are eating is actually keto!

Cauliflower Brownies (Contains Dairy)

– I Breathe I’m Hungry

Cauliflower Brownies

Photo Credit: Mellissa from I Breathe I’m Hungry

Ingredients: raw cauliflower puree, unsweetened almond milk, Lindt 90% chocolate, butter, cream cheese, sugar-free chocolate flavored syrup, eggs, ground almonds, coconut flour, cocoa powder, stevia, ground cinnamon, baking powder, salt.

Bet you never thought you could use cauliflower in brownies! These are soft and fudgy and because of the cinnamon and cocoa powder, they do not taste much of cauliflower at all. They do have a slightly grainy texture but they taste delicious as a keto treat. Not only are these brownies low in carbs but they don’t have a high-calorie count so could be used on a weight loss program too.

Keto Baking with Stevia – Cakes & Pies

Keto Mini Pecan Pies

– Keto Summit

35 Nature-Inspired Recipes for Keto Baking With Stevia

Ingredients: almond flour, egg, stevia, flax meal, ghee, pecans, vanilla extract.

Let’s face it, everyone loves pecan pies, especially at holiday time, but when you are eating the keto way you might have to miss out unless you use one of these great recipes. The little pies in this keto recipe are individual servings which can help with your portion control but still let you enjoy the wonderful sweet flavor of the pie along with your non-keto friends.

Keto Chocolate Brownie Mug Cake

– Keto Summit

Keto Chocolate Brownie Mug Cake

Ingredients: egg, almond flour, baking powder, vanilla extract, cacao powder, cinnamon powder, stevia, salt.

Doesn’t a Keto chocolate brownie mug cake sound magical? This one tastes magical too, but it’s the real deal! There’s really nothing better than cake on demand.

Keto Red Velvet Cupcakes | Cream Cheese Frosting! (Contains Dairy)

– Keto Connect

Ingredients: almond flour, coconut flour, unsweetened cocoa powder, erythritol, baking powder, baking soda, pink Himalayan salt, eggs, butter, liquid stevia, red food coloring, vanilla extract, white vinegar, cream cheese, powdered erythritol, heavy cream.

Here is a great recipe that gives you light and airy chocolate cupcakes topped with rich cream cheese frosting, all while keeping the carbs low. If you are not too keen to use commercial food coloring, you can try adding beet juice instead.

Paleo Cupcakes with Almond Flour and Raspberry Frosting

– Low Carb Yum

Paleo Cupcakes with Almond Flour Recipe

Photo Credit: Lisa from Low Carb Yum

Ingredients: almond flour, coconut flour, sea salt, eggs, coconut oil, liquid stevia, vanilla extract, baking soda, coconut cream, fresh raspberries.

If you have had problems baking with coconut flour before and need guidance with the flour to liquid ratios, I recommend that you try a delicious recipe like this so you can get it right every time. These keto and paleo cupcakes are so pretty with their lovely golden color and light and creamy raspberry frosting and you will be amazed to learn that they are dairy and gluten free too.

Brownie Cake With Dark Chocolate Buttercream Frosting and Cacao Nibs

– Slim Palate

Brownie Cake With Dark Chocolate Buttercream Frosting And Cacao Nibs

Photo Credit: Josh from Slim Palate

Ingredients: almond flour, cacao powder, coconut flour, coconut oil, eggs, vanilla extract, baking soda, liquid stevia, almond milk, butter, dark chocolate or unsweetened baking chocolate, cacao nibs.

It can sometimes be a bit of a challenge to find a healthier cake for celebrations and birthdays if you are keeping things low-carb and keto, so this recipe is perfect for your next birthday cake. It is rich and indulgent with a good level of chocolate taste and the dark chocolate frosting is the star of the show! This cake would be great to serve after a dinner party to impress your guests.

Low-Carb Chocolate Lava Cake (Contains Dairy)

– Simply So Healthy

Ingredients: unsweetened cocoa powder, granulated stevia/erythritol blend (Pyure), baking powder, sea salt, heavy whipping cream, vanilla extract, eggs, butter.

Lava cakes can be a great way to impress your dinner guests as they will get the surprise when they cut into them and the lava oozes onto the plate! This recipe gives you a wonderful keto lava cake that is rich in chocolate flavor but still low in carbs and gluten-free. If you prefer your cake to be slightly less runny in the middle, just add on a couple of minutes to the cooking time and you will have more of a brownie texture.

Cinnamon Roll Mug Cake (Contains Dairy)

– Mince Republic

Ingredients: butter, almond flour, cinnamon, stevia, baking powder, egg, cream cheese, heavy cream.

Cinnamon rolls can be a lovely warming start to the day for a satisfying breakfast or eaten as a low carb snack mid-afternoon to keep you going till dinner, but either way, this recipe can fit your needs quickly, as they take just a couple of minutes to get ready. These have a strong cinnamon flavor, so feel free to tone it down if you prefer a hint of cinnamon instead.

Keto Chocolate Cheesecake Slice (Contains Dairy)

– Makan with Cherry

Ingredients: almond flour/meal, whey protein, stevia, salt, egg, butter or coconut oil, heavy whipping cream, cream cheese, lemon juice, unsweetened cocoa powder, vanilla extract, vanilla beans.

The dessert in this recipe is a layered cheesecake slice which would be impressive served for dessert at a dinner party. It is low in carbohydrates but has all the richness and flavor of a regular chocolate cheesecake. This recipe gives a thick crust but if you prefer it to be a bit more delicate, simply halve the recipe. As a change from the creamy topping, you could decorate the cake with fresh berries.

Chocolate Keto Birthday Cake with Vanilla Buttercream

– Perfect Keto

Ingredients: stevia sweetened dark chocolate, coconut cream, eggs, liquid stevia, cacao powder, almond flour, baking soda, salt, Kerry gold butter, Perfect Keto Vanilla Collagen MCT or MCT powder, cacao nibs.

I have always struggled making healthy celebration cakes for the family so I was so pleased to find this chocolate cake recipe that is low in carbs but full of healthy fats. This is an unctuous chocolate cake with tasty vanilla frosting that will make the perfect birthday cake for any chocolate lover! Because you are cooking this in a loaf pan, it can be a good idea to line it with parchment to ease removal.

Keto Lemon Poppyseed Bundt Cake

– Traditional Cooking School

Ingredients: almond flour, beef collagen, coconut flour, poppyseeds, salt, baking powder, baking soda, palm shortening, erythritol + stevia blend, full fat coconut milk, eggs, vanilla extract, lemon juice, lemon zest.

Bundt cakes can look so pretty served whole on a platter on your dinner table and this lemon poppy seed one is so good to look at and to eat! This is a grain and sugar-free recipe that can let you still enjoy the flavor of cake without causing dietary issues. If you don’t have poppy seeds you can just omit them and enjoy this as a delicious lemon cake instead.

Low Carb Lemon Ricotta Cake (Contains Dairy)

– Yummy Inspirations

Ingredients: ricotta, eggs, stevia, lemon zest, lemon juice.

Although this cake looks as if it has a crust, the recipe involves no flour at all, making this a great gluten-free dessert that is really low in carbs and keto-friendly. The ricotta gives the cake a smooth and creamy texture while the lemon adds a lovely citrus zing. If you like things really lemon flavored, you can use the juice from a whole lemon, but the taste can be varied to suit your palate.

Low Carb Chocolate Fudge Cake (Contains Dairy)

– Diethood

Ingredients: unsalted butter, unsweetened baking chocolate, heavy cream, vanilla extract, unsweetened cocoa powder, almond flour, salt, eggs, stevia baking blend, water.

Sometimes chocolate fudge cakes can be so dense and heavy that they feel like they weigh a ton and can cause bloating issues, but not this amazing keto version! It is light and fluffy but still fudgy in the middle and is low in carbs to make it fit with your lifestyle. This dessert should be a treat, not an everyday dish, so next time you have a celebration meal you can serve this with a little-whipped cream!

Japanese Cotton Cheesecake (Contains Dairy)

– My PCOS Kitchen

Ingredients: eggs, cream cheese, almond flour, baking powder, stevia powder, blackberries.

Cotton cheesecakes are traditionally made using a soufflé or meringue method to make them super light and fluffy, and this keto version is so tasty and light that you could serve it at the end of any dinner. It is a good idea to sieve the flour before making this and it is worth the effort! This delicious dessert can then be served with a berry compote or some fresh berries for garnish.

Keto Baking with Stevia – Donuts & Scones

Keto Cinnamon Donut Holes

– Keto Summit

Keto Cinnamon Donut Holes Recipe

Ingredients: almond flour, stevia, egg, ghee, baking powder, cinnamon, ginger powder.

If you have a slight problem with portion control (like me!) then bite-size donut holes can be a good way to regulate this. These ones have a lovely warming cinnamon and ginger hit and are not too sweet, making them ideal to eat with a good cup of coffee. If you wanted, you could also glaze these little keto beauties and serve them next time friends come round.

Keto Donuts (Contains Dairy)

– Mark’s Daily Apple

Ingredients: almond flour, baking powder, baking soda, salt, eggs, unsalted butter, heavy cream, vanilla extract, liquid stevia.

Donuts are one of those snacks that you can really miss when your diet doesn’t allow, so now we can have a keto alternative that will still satisfy the donut desire! They have quite a light texture so be careful when folding the ingredients that you don’t knock too much of the air out as this will cause the donuts to be dense. Because of all the dairy used here, these should definitely be used as a special treat!

Low Carb Toasted Coconut Donuts

– How To This and That

Ingredients: eggs, butter, vanilla extract, Pyure stevia blend, coconut or almond flour, nutmeg, cinnamon, baking powder, almond milk, unsweetened coconut, Sukrin Fiber Syrup.

I have found that a lot of people who are new to keto expect the alternatives to taste exactly like regular treats, but they don’t! They do still taste great and these donuts are a great example of how good they can be. With a fantastic caramel and toasted coconut topping, these treats are so tasty that they will satisfy any sweet tooth. These donuts can be batch cooked and frozen.

Keto Double Chocolate Doughnuts

– Carb Manager

Ingredients: salted butter, vanilla extract, organic stevia blend by Pyure, cocoa powder, almond flour, flaxseed, baking soda, baking powder, egg, coconut oil, 85% cocoa dark chocolate, applesauce.

I often find that making treats into mini ones can be a great way to regulate overeating, and with this recipe for keto chocolate doughnuts, you get two mini rings per serving, which seems like a bonus! It is a good idea to purchase a special doughnut tray for these as it saves on any problems with shaping them. Once the rings are cooled you can top with chocolate for extra decadence!

Keto Coconut Mocha Donuts

– Keto Size Me

Ingredients: coconut flour, eggs, coconut oil, unsweetened cocoa powder, liquid stevia, unsweetened almond milk or coconut milk, instant coffee granules, baking powder, baking soda.

Before eating keto I was a regular coffee and donut person, and now I can make these keto alternatives and still enjoy it! With the added coffee powder and cocoa, these donuts have a lovely mocha flavor that you can enjoy now and then when you have friends over for coffee. This recipe just goes to show that low carb doesn’t mean boring!

Protein Donuts

– Stay Snatched

Ingredients: coconut flour, protein powder, almond milk, stevia, egg, unsweetened applesauce, vanilla extract, baking powder, salt, sprinkles.

Whether you want to have these delicious donuts for breakfast or to serve them with a few fresh berries as dessert, I am sure you will enjoy their cake-like texture and vanilla flavor. Because of the protein powder in this keto recipe, you will find that there is enough protein in these to keep you going through the morning, although you can omit it if you have an issue with protein levels.

Sugar Free Donuts | Cinnabon Donut Holes!

– Keto Connect

Ingredients: coconut oil, coconut flour, psyllium husk powder, eggs, olive oil, water, liquid stevia, ground cinnamon, ground ginger, baking powder, vanilla extract, pink salt.

The donut holes in this recipe taste even more like regular ones because they are deep fried, but they are still healthier because they are sugar-free. They have a lovely light texture and are flavored with cinnamon and ginger, two of the flavors we associate with winter. There is a recipe for cream cheese frosting here too, but you can use whatever is your favorite or leave them plain.

Raspberry Scones

– Keto Resource

Ingredients: almond flour, eggs, stevia, vanilla extract, baking powder, raspberries.

As with most scone recipes, these keto ones are supposed to look quite rustic once they are cooked so this is a great recipe for new bakers or those of us who are not too confident in the kitchen. They have a light and spongy center and a slightly crunchy outside with the raspberries adding fruity bursts as you bite in. You can use different berries depending on what you have.

Oil-Free Blueberry Streusel Scones

– Healthful Pursuit

Ingredients: almond flour, baking powder, ground stevia leaf, salt, fresh blueberries, egg, almond milk, slivered almonds, ground cinnamon.

These amazing keto scones have a lovely crunch from the cinnamon almonds and pockets of fruity flavor from the blueberries, but they are grain and gluten free and do not use any refined sugars. The scones are sweetened with stevia leaf which can cause a bit of an aftertaste, but these taste delicious! Serve with a nice cup of tea for an afternoon treat.

Keto Baking with Stevia – Other

Keto 2-Ingredient Muffins

– Keto Summit

Keto 2-Ingredient Muffins Recipe

Ingredients: whole nuts (hazelnuts or almonds), eggs, stevia and spices.

With only two ingredients, this recipe must be one of the simplest ever! The muffins are tasty just as they are, but you can adapt the recipe to suit your needs. If you would like a hint of chocolate in your muffins, add in some sweetener and cocoa powder, or use different nuts to change the taste. You can even make them savory by adding cooked bacon pieces and still keep them Keto-friendly.

Paleo Cinnamon Orange Keto Muffins

– Low Carb Yum

Paleo Cinnamon Orange Keto Muffins

Photo Credit: Lisa from Low Carb Yum

Ingredients: almond flour, ghee or coconut oil, eggs, cinnamon, nutmeg, cloves, orange zest, lemon juice, baking soda, stevia.

This recipe for paleo muffins involves the spices of winter like cinnamon, nutmeg and cloves, all of which are great partners with orange to give these a true holiday flavor. These would be ideal to serve for breakfast or as a treat mid-afternoon with a cup of coffee. Because cooking with almond flour can be tricky, we suggest you follow the recipe exactly to get the best results.

Best Keto Bread

– Keto Connect

Ingredients: almond flour, eggs, butter, baking powder, cream of tartar, pink salt, liquid stevia.

I have always been a bread fanatic and really missed it when I started eating the keto way, so if you are like me this bread recipe can come to your rescue! It has a lighter texture than some of the dense keto bread you can get and is perfect for sandwiches, toast or to serve with soups and stew. Imagine how impressed your friends will be next time you serve this with dinner!

35 Nature-Inspired Recipes for Keto Baking With Stevia https://ketosummit.com/keto-baking-stevia

This content first appeared here

Keto Iced Gingerbread Loaf Recipe

Keto Iced Gingerbread Loaf Recipe

Keto Iced Gingerbread Loaf Recipe

There are some flavors that go hand-in-hand with the holiday season, and gingerbread is one of them.

And gingerbread is one of those flavors that bring back memories of winter holidays when I was growing up. 

So, of course, I’m going to create a Keto version of one of my favorite childhood treats! And I’m happy to announce that it tastes just as good (if not better) than the gingerbread loaves that my mother used to make.

Even better, each thick slice is just 3 g net carbs, which means you can completely indulge over the holidays without any guilt.

Recipe Baking Tips and Suggestions

My Keto Iced Gingerbread Loaf is super easy to make. However, if you are new to Keto baking, it might look a bit intimidating, and I understand that!

So, here are a few baking tips to make sure your gingerbread loaf comes out perfectly. 

Be sure to sift your coconut flour before measuring. Coconut flour has a tendency to form hard lumps, which you don’t want in your baked goods. 

For the most accurate measurements, be sure to weigh your almond flour and coconut flour with a food scale instead of using measuring cups.

However, if you don’t have a food scale, use a spoon to scoop the flours into your measuring cup. 

Make sure your ghee and eggs are room temperature before using them. Typically, I take both out of my refrigerator about an hour before I start baking to let them get to room temperature.

And for a dairy-free loaf, you can use coconut oil instead of ghee. I would suggest using refined coconut oil instead of unrefined (also known as virgin) coconut oil because it has a much more mild taste.

After you bake the loaf, be sure to let it cool completely in the pan before slicing it. If you slice the loaf while it’s still warm, it’ll likely have a mushy texture.

And you can absolutely skip the icing for a less sweet loaf, but it really makes it into a decadent dessert loaf.

More Keto Dessert Recipes

If my Keto Iced Gingerbread Loaf has you hungry for even more Keto desserts, then you are in luck!

From vanilla pound cake to lemon loaf cake, we have all of your keto dessert needs covered.

And for dessert recipes that can also be enjoyed for breakfast, check out my cinnamon rolls as well as my cappuccino coffee cake.

But if cake is what you crave, then you need to try my vanilla bean cupcakes, 5-ingredient lava cake, chocolate chip snack cake, carrot cake, layered chocolate cake and so many more.

We even have every Keto cookie recipe you would ever need – including The Best Chewy Keto Chocolate Chip Cookies.

And don’t worry, we have pie recipes, dairy-free ice cream recipes, dairy-free cheesecake recipes, brownies, blondies and so much more!

So, just head over to my Keto Desserts page and find every dessert recipe you’ll ever want to satisfy your cravings but without ruining your diet.

Keto Iced Gingerbread Loaf Recipe #keto #recipe https://ketosummit.com/keto-iced-gingerbread-loaf-recipe/

Print

Description

Enjoy all of the flavors of your favorite holiday cookie but in a loaf when you make this keto iced gingerbread loaf recipe.


Ingredients

For the icing:


Instructions

  1. Preheat the oven to 350 F (175 C). Line a small loaf pan with parchment paper and set aside.
  2. Place all of the loaf ingredients in a large bowl and mix until completely combined to create a smooth batter. Pour the batter into the prepared loaf pan.
  3. Place the loaf pan in the oven and bake for 40 minutes until cooked through and a toothpick inserted into the center comes out clean.
  4. Remove from the oven and let cool completely before removing the loaf from the pan.
  5. To make the icing, combine the powdered erythritol with the water until smooth. Cover the top of the cooled loaf with the icing before slicing and serving.
  6. Refrigerate the iced gingerbread loaf in a sealed container for 2 to 3 days.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs:  3 g

Nutrition

  • Serving Size: 1 slice
  • Calories: 305
  • Sugar: 2 g
  • Fat: 26 g
  • Carbohydrates: 9 g
  • Fiber: 6 g
  • Protein: 10 g

This content first appeared here

Keto Sweet Potato Casserole

Keto “Sweet Potato” Casserole

Have you tried keto sweet potato casserole yet? This is, most people are used to Keto pizza casserole or keto chicken casserole but have not yet tried keto “sweet potato” casserole.

Keto “Sweet Potato” Casserole

On a Keto diet, you don’t have to give up your favourite holiday foods, as this Keto Sweet Potato Casserole demonstrates.

You’ll get all of the flavour of your favourite sweet potato casserole without any of the calories or carbohydrates.

Even better, all of the ingredients can be found in most supermarkets and internet merchants. As a result, you won’t have to worry about spending a fortune on difficult-to-find ingredients.

Did I mention that this dish would appeal to your non-Keto relatives as well?

How I Made This Keto

Because of their relatively high net carb content, sweet potatoes aren’t Keto. So, in order to obtain the sweet potato flavour without the carbohydrates, I had to be a bit creative, and I’m happy with the results.

As a sweet potato alternative, I used a combination of butternut squash and cauliflower, and the combination is delicious.

If you have the time, roast the butternut squash instead of steaming it for a more flavorful result. Simply toss them in a little avocado oil and roast them for 30 to 35 minutes at 400 degrees F (200 degrees C) until cooked.

Then, to help sweeten the meal, I added granulated erythritol to give the butternut squash and cauliflower a sweeter taste comparable to sweet potatoes. Of course, you may alter the sweetness to suit your preferences.

I used unsweetened almond milk to help mix the sweet potatoes and cauliflower to keep the dish dairy-free. Almond milk can be substituted with unsweetened coconut milk.

Without the crispy pecan topping, no sweet potato casserole is complete!

To give the meal a typical Christmas taste, I used a mixture of chopped pecans, granulated erythritol, and a blend of cinnamon and nutmeg. If you don’t have nutmeg on hand, you may omit it or use pumpkin pie spice.

Keto Sweet Potato Casserole-square

Print

Description

Made with butternut squash and cauliflower and topped with a cinnamon pecan topping, this holiday “sweet potato” casserole is delicious! Just and see.


Ingredients

  • 2 ½ cups (12 oz or 350 g) diced butternut squash
  • 1/2 head cauliflower (11 oz or 300 g), broken into small florets
  • 1/4 cup (48 g) granulated erythritol
  • 1 teaspoon (2 g) cinnamon powder
  • 1/2 teaspoon (1 g) ground nutmeg
  • 2 Tablespoons (30 ml) unsweetened almond milk (or more, if needed)
  • 1 teaspoon (5 ml) vanilla extract

For the pecan topping:

  • 1/4 cup (38 g) chopped pecans
  • 2 Tablespoons (24 g) granulated erythritol
  • 1/2 teaspoon (1 g) cinnamon powder
  • 1/2 teaspoon (1 g) ground nutmeg

Instructions

  1. Preheat the oven to 350 degrees Fahrenheit (175 C). Set aside a medium-sized casserole dish that has been greased.
  2. Combine the chopped pecans, granulated erythritol, cinnamon, and nutmeg in a small bowl. Keep it aside until you’re ready to utilise it.
  3. In a large pan, combine the butternut squash and cauliflower with 1/2 inch (1.25 cm) of water. Bring the water to a boil, then cover and steam the veggies for 10 to 15 minutes, or until they are soft. Drain thoroughly. (Alternatively, steam the veggies in a microwave or Instant Pot.)
  4. In a food processor or blender, mix the steamed veggies, granulated erythritol, cinnamon, nutmeg, almond milk, and vanilla extract until smooth. If the mixture is too thick, add 1 Tablespoon (15 ml) of almond milk at a time until the required consistency is attained. meal of the day!
  5. Spoon the butternut squash mixture in the prepared casserole dish and evenly sprinkle with the pecan topping.
  6. Place the casserole dish in the oven and bake for 20 to 30 minutes until golden.
  7. Remove the casserole from the oven and let cool for a few minutes before serving.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs per serving: 7 g

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 79
  • Sugar: 3 g
  • Fat: 3 g
  • Carbohydrates: 10 g
  • Fiber: 3 g
  • Protein: 2 g

 

This content first appeared here

Keto Salsa Recipe

Keto Salsa Recipe – Sweetashoney

 

An Keto salsa recipe ready in 5 minutes, easy to freeze for later, and delicious to dip your favorite keto tortilla chips.

Plus, this easy salsa recipe is also sugar-free, nut-free, and gluten-free, so everyone can share it with you!

Keto Salsa Recipe – Sweetashoney

Is salsa keto?

While store-bought salsa is low in carbohydrates (around 6 grammes net carbs per 100 grammes), it contains chemicals that boost blood sugar levels and keep you out of ketosis, such as:

  • Modified corn starch
  • Added sugar – can be white sugar or honey, depending on brands.
  • Lots of onion – usually 15% of the product, and surprisingly, yes, onions are a high-carb vegetable.

So, it’s safer to avoid these store-bought salsa jars and make your own. Plus, it takes only 5 minutes to make your own low-carb keto salsa recipe so let’s start!

What’s the Best Way To Prepare Keto Salsa?

You won’t believe how simple it is to create your own salsa. It’s easy to make, using only natural ingredients, and has just 2.2 grammes of net carbohydrates per serving!

It costs three times less than store-bought salsa, and this low-carb salsa recipe is prepared entirely of natural ingredients with no additives!

Ingredients

Only a few items are required to prepare this fresh salsa recipe at home:

  • Roma tomatoes – I recommend choosing ripe Roma tomatoes for extra flavors.
  • Can crushed tomatoes – make sure your can ingredient list doesn’t contain added sugar.
  • Red onion – to keep the net carbs low, this recipe uses only a small amount of onion compared to regular salsa recipes. To boost onion flavor without adding carbs, you can add a pinch of onion powder into the salsa recipe.
  • Jalapeno pepper
  • Lime juice
  • Cilantro
  • Salt
  • Erythritol or any keto sweetener of choice, or simply skip it if you don’t mind the sweetness in salsa sauce.
  • Garlic cloves
  • Paprika
  • Cumin
  • Oregano
  • Salt
  • Pepper
Get the ingredients ready.
To begin, wash the tomatoes and cut them into cubes. 
After that, remove the seeds from the jalapeño and slice it. 
Finally, combine all of the ingredients in food processor bowl and pulse in short bursts until the appropriate consistency is achieved.
Some individuals prefer chunky keto salsa, while others want it runny. 
To keep the pieces smaller, add couple more pulses.

How to make Keto Salsa Recipe. This is a combination of ingredients that make up the keto salsa recipe and a finished keto salsa

 

Storage

Store your keto salsa sauce in a glass mason jar in the fridge for up to 5 days or freeze for later. Thaw the frozen salsa in the fridge the day before using.

Serving ideas

This keto salsa recipe is delicious in any keto Mexican recipe, and delicious to spread on my keto stuffed avocado tacos or keto tortillas recipe. Then, top with ground beef, lettuce, cheddar.

Or simply serve this as a keto salsa dip with a drizzle of olive oil on top – try a garlic-infused olive oil for extra flavor!

Then, serve with crunchy keto vegetables like celery sticks, cucumber sticks to dip in. Or, even better, serve this salsa recipe with your favorite keto low carb chips.

I love Quest tortillas chips, as seen in the picture below. They are handy when I don’t have time to make my own keto nacho recipe.

Another great option is to dip crunchy pork rinds. They add fat to your daily macros, with zero carbs!

 

This content first appeared here

Keto Pumpkin Soup

Keto Pumpkin Soup

[ad_1]

A delicious Keto Pumpkin Soup with a creamy, velvety texture and only 6.8 grams of net carbs per bowl. Plus, this keto soup is also gluten-free, and dairy-free options are provided for keto vegan food lovers.

Keto Pumpkin Soup

Can I eat pumpkin on keto?

Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams.

If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis. So embrace all the keto pumpkin recipes and enjoy all the fall flavors with this keto pumpkin soup, keto pumpkin pie, or my keto-friendly pumpkin spice latte this fall!

Keto Pumpkin Soup Recipe

How to make keto pumpkin soup?

The trick to making a keto pumpkin soup is to keep the amount of pumpkin, fresh or canned, as low as possible.

Keto Pumpkin Soup

But, you still want the pumpkin soup to be velvety and not too runny or watery, so the secret is to add some creamy additions. Let me explain, but first, this is what you need to start this low-carb keto pumpkin soup recipe:

  • Fresh pumpkin – deseeded, peeled, and weighted after being peeled. You can also replace the fresh pumpkin with the same amount of pure canned pumpkin puree, but I prefer the fresh pumpkin flavor in soups. Plus, in this pumpkin soup recipe, we roast the pumpkin in the pan, which adds extra flavor, and you can’t achieve this with canned pumpkin.
  • Olive oil
  • Onion powder– again, to keep the carbs low, we recommend avoiding onion and adding the flavor with a powder. It decreases carbs.
  • Garlic powder
  • Salt
  • Pepper
  • Cream of choice – I love coconut cream with pumpkin. The combination is absolutely fantastic, plus it’s dairy-free and keeps the soup keto vegan approved. But heavy cream or half/half are also working well.
  • Almond milk or coconut milk.
  • Vegetable stock
  • Butter – this is optional, but adding a dollop of butter into your hot bowl of pumpkin soup creates the most decadent cream of pumpkin! Skip if you eat dairy-free or replace it with a drizzle of olive oil. Butter is keto-friendly, learn which dairy products are keto.

First, peel and deseed the pumpkin and weigh the amount called by the recipe.

Then, warm olive oil in a non-stick saucepan over medium heat and add the pumpkin cubes with spices: garlic powder, onion powder, salt, and roast until fragrant – about 2 minutes.

Are you new to Keto?

Keto Quick Start Guide

Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!

How to make Keto Pumpkin Soup

Finally, pour the vegetable stock, cover the saucepan with a lid, and reduce to low-medium heat.

Bring to a boil and cook for 15 to 20 minutes or until the pumpkin is fork-tender.

Remove from the heat and use an immersion blender to blend and create a velvety pumpkin soup.

Keto Meal Plan

Now, add the heavy cream and almond milk or canned coconut cream.

Creamy keto pumpkin soup

For an ultra-creamy keto pumpkin soup and the butter!

Serve hot to enjoy real pumpkin flavors.

Keto soup serving idea

This keto pumpkin soup is light and contains only 166 kcal per bowl of 1 cup. So to keep you full, add some toppings or sides that will also help you boost your fat macros like:

Storage

Like any other soup, this keto soup with pumpkin freezes very well for later. I recommend freezing individual servings in airtight containers so you can thaw one serving at a time in the fridge the day before.

Then, rewarm the soup in the microwave, in a microwave-safe bowl, or a non-stick saucepan over medium heat.

Keto soup

Fall keto recipes

If you love pumpkin in the Fall, there’s no reason you should give up on some delicious keto pumpkin recipes this fall.

So let me draw a simple 1-day fall keto meal plan to inspire you! All the recipes below are easy to make and available on the blog.

For a fall keto breakfast, try my keto pumpkin muffins or my keto pumpkin pancakes.

Then, as a fall morning tea snack, make yourself a cup of comforting keto pumpkin spice latte.

For lunch, serve a bowl of this keto pumpkin soup with a keto bread roll on the side or some garlic bread.

Then snack on a piece of keto pumpkin bread, and finally, for dinner, make my keto spaghetti squash alfredo casserole.

Here you go, a full day of fall pumpkin flavor to enjoy on your keto diet!

How much can I eat?

A standard serving of this keto soup is 1 cup/ 250 ml, and it brings you 166 kcal and 6.8 grams net carbs. Depending on how much carbs you eat a day on your keto low-carb journey, you can increase serving to match your keto macros.

More keto soup recipes

You can enjoy so many delicious keto soups on your low-carb diet. Below I listed my favorite other keto soup recipes for you to try this fall and winter.

Related Recipe

Low carb French onion soup

Related Recipe

Keto Roasted Cauliflower Soup

Related Recipe

Healthy Creamy Winter Vegetable Soup with Cabbage and Sweet Potato. An easy paleo and vegan soup with almond milk. Perfect comfort food dinner.

Related Recipe

Healthy easy butternut squash soup vegan paleo

Have you made this keto pumpkin soup recipe? Share a comment or review below to connect with me,

XOXO Carine

Recipe Card

Low carb Pumpkin Soup Recipe

Keto Pumpkin Soup

6.8gNet Carbs

An easy creamy keto pumpkin soup recipe to enjoy all the fall pumpkin flavors with minimal carbs.

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Author: Carine Claudepierre

Keto quick start guide

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!
  • Peel and deseed the pumpkin. Then, cut it into chunks and weigh the amount required by the recipe.

  • Warm olive oil over medium heat in a non-stick saucepan.

  • Add pumpkin chunks and dry spices: garlic powder, onion powder, and salt. Stir and cook for 1 minute, until spices are roasted and fragrant.

  • Add vegetable broth into the saucepan, cover, and bring to a boil. Reduce to lo heat and simmer for 15-20 minutes until the pumpkin is fork-tender.

  • Remove saucepan from heat, remove the lid and let steam out for 10 minutes, then blend with an immersion blender until smooth.

  • Stir in almond milk, heavy cream, and butter. Stir until butter is fully melted and serve.

  • Serve 1 cup per person with keto toppings you love, like zero-carb pork rinds, parmesan, toasted pumpkin seeds, a drizzle of olive oil, or cream.

Nutrition Facts

Keto Pumpkin Soup

Amount Per Serving (1 serving (1 cup))

Calories 166.7
Calories from Fat 131

% Daily Value*

Fat 14.6g22%

Saturated Fat 7.6g48%

Trans Fat 0.3g

Polyunsaturated Fat 0.9g

Monounsaturated Fat 5.3g

Cholesterol 34.4mg11%

Sodium 1130.6mg49%

Potassium 190mg5%

Carbohydrates 9.4g3%

Fiber 2.6g11%

Sugar 4.1g5%

Protein 1.4g3%

Vitamin A 13921.3IU278%

Vitamin B12 0.1µg2%

Vitamin C 3.7mg4%

Vitamin D 0.2µg1%

Calcium 63.1mg6%

Iron 1.2mg7%

Magnesium 20.9mg5%

Zinc 0.2mg1%

Net Carbs 6.8g

* Percent Daily Values are based on a 2000 calorie diet.

Keto Creamy Pumpkin Soup


[ad_2]

Source link

Low-Carb Keto Apple Crisp

Low-Carb Keto Apple Crisp

[ad_1]

This delicious Low-Carb Keto Apple Crisp recipe is made with a surprising low-carb vegetable: zucchini, to cut out the carbs but still bring the best apple pie flavors. Bonus, this is sugar-free apple crisp is also vegan, dairy-free, and grain-free!

If you used to apples and miss your favorite apple dessert on keto, this low-carb apple crumble is the best to fix your cravings.

With only 5 grams of net carbs per serving and the most delicious apple pie flavors, this low-carb crisp is sure to impress. Even the kids won’t notice the absence of apples! A great way to sneak some extra vegetables to their keto dessert and avoid added sugar.

Are Apple Crisps Keto?

No, authentic apple crisps are not keto-friendly, because first, apples are high in sugar and carbs.

Then, regular apple crisp toppings contain high starchy flour, usually all-purpose flour and sugar.

So you can’t indulge in regular apple crisps without raising your blood sugar level. But, you can make a low-carb apple crisp recipe using some healthier ingredients and techniques that will taste just the same!

Zucchini Apple Crisp

Are Apples Keto-friendly?

No, apples are not keto-friendly fruits. Even if some apples have fewer carbs than others, they are still high-carb fruits containing between 14 grams and 26 grams of net carbs per 100 grams.

Are you new to Keto?

Keto Quick Start Guide

Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!

So when it comes to baking keto apple dessert, you need to find a way to swap the apples for a low-carb alternative that mimics the texture of apples and play with spices and natural flavors to make your recipe taste like apples.

How to make keto apple crisp?

The secret in this recipe is to use zucchinis instead of apples. It makes this a zucchini mock apple crisp since we are not going to use apples as a base for this keto crisp recipe.

However, stay tuned because the tricks below are going to make this zucchini apple crisp taste like the real thing, but without the carbs.

Let me tell you how to achieve the best apple flavor in a crisp without using apples at all!

Apple Swaps

First, you need to choose one of the low-carb vegetables below to make this diabetic apple crisp. Any of the below vegetables have an apple-like texture, not a strong flavor and when cooked with the right ingredients, they taste like a classic crumble apple mixture.

  • Zucchini
  • Yellow Squash
  • Chayote Squash

Use the vegetable that is the easiest to find for you this season and follow the recipe as written below.

Low Carb Apple Crisp

Ingredients

  • Zucchinis – yes, Zucchinis are the best low-carb vegetable to replace apples in low-carb apple dessert recipes. When cooked in sugar-free sweetener, lemon juice, and apple cider vinegar, it tastes just like real apples and saves you all the added sugar from the fruit.
  • Coconut Oil – or butter.
  • Lemon Juice – this is one of the secret ingredients that make the tangy-sweet flavor of the zucchini pop out.
  • Cinnamon
  • Erythritol or any granulated keto sweetener you love, sugar-free brown sugar substitute works well.
  • Apple Cider Vinegar – This is the second secret ingredient to turn a zucchini crisp into the tastiest apple crisp! Apple cider vinegar is also a great ingredient to add to your keto diet to reduce your appetite.
  • Vanilla Extract
  • Almond Flour – I don’t recommend coconut flour for the crisp topping. It dries and is not as tasty. For a nut-free option, swap the almond flour for sesame seed flour or sunflower seed flour. Both are keto nut-free flours.
  • Chopped Pecans
  • Chopped Walnuts
  • Sliced Almonds – or chopped almonds or shredded coconut.

Mock Apple Mixture

First, preheat the oven to 350°F (180°C) and grease a 9-inch pan with coconut oil. Set aside while you prepare the apple mixture for your sugar-free crisp.

Peel and trim the end of the zucchinis, then cut into 5-inch cubes (1.5 cm).

Warm a non-stick frying pan with coconut oil over medium heat. Stir in the zucchinis cubes and then sprinkle sugar-free crystal sweetener, cinnamon, lemon juice, and apple cider vinegar on top.

Toss and cook on high heat until bubbles form on the sides of the pan and a brown color syrup forms. It takes about 5-6 minutes to evaporate the water from the vegetables and create a caramel-like texture.

Remove from the heat, stir in vanilla extract, and transfer the apple mixture into the prepared baking tray. Set aside to steam out and meanwhile prepare the crisp toppings.

Low carb crisp toppings

To make the toppings, place all the toppings ingredients into a bowl and use your finger to rub the softened coconut oil onto the chopped nuts and almond flour until it forms small pieces like wet sand.

Finally, crumble the keto crisp toppings evenly over the zucchini mixture and bake in the center rack of your oven for 20-30 minutes at 180°C (350°F) or until golden brown on top.

You know that the apple crisp is cooked through when the apple mixture forms bubbles on the sides of the pan, and the top is golden brown.

Gluten free sugar free apple crisp

Remove from the oven and set aside 10 minutes to cool down before serving. As it cools down, the toppings get very crispy.

Does apple crisp need to be refrigerated?

Yes, you must keep your apple crisp in the fridge if you want to keep it for up to 4 days.

Of course, you can keep the baked apple crisp at room temperature until it cools down. But then, it’s recommended to store the apple crisp in the fridge, or the cooked apple can turn.

To store your apple crisp, you have two options. First, you can keep it in its baking dish. It’s very convenient because it avoids cleaning more dishes.

If you do so, cover the top of the dish with a piece of plastic wrap or foil to prevent too much air from going in. Or transfer the apple crisp to an airtight box.

Gluten free sugar free apple crisp

Freezing keto apple crisp

The last option is to freeze apple crisp for later. You can freeze small portions or large batches as long you place the crisp in an airtight container.

The day before serving, thaw the apple crisp at room temperature and rewarm in a lukewarm oven at 300°F (150°C) for 10-12 minutes.

Serving ideas

While this apple crisp tastes amazing, it is even better with some toppings. The best keto-friendly toppings for this gluten-free sugar-free apple crisp are:

  • Sugar-free Vanilla ice cream.
  • Whipped cream
  • Whipped coconut cream for a vegan low-carb apple crisp.
  • Sugar-free maple syrup
  • Cinnamon

More keto fruit dessert recipes

easy keto peach cobbler
Keto blueberry cobbler recipe
Almond flour Strawberry Bread
Keto PopsiclesKeto Popsicles
Keto Banana Pudding
keto blueberry pie

Have you made this low-carb apple dessert? Share a review or comment below to tell me how it goes,

XOXO Carine

Recipe Card

Keto Apple Crisp

Keto Apple Crisp Recipe

5.2gNet Carbs

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

Net Carbs 5.2g

Fat 23.4g

Protein 5.8g

Calories 247.9kcal

Author: Carine Claudepierre

An easy Mock Keto Apple Crisp Recipe with no sugar and minimal carbs to enjoy apple flavors dessert on your keto journey.

Almond flour crisp topping

Keto quick start guide

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!
  • Preheat oven to 350°F (180°C). Slightly grease an 8-inch or 9-inch pan with coconut oil. Set aside.

  • Trim the ends of your squash or zucchini, peel off the skin and cut into 0.5-inch cubes (1.5 cm) until you get 4 cups of cubed vegetable – see my pictures above in this post for visual help.

  • In a non-stick pan over medium-high heat, melt coconut oil, then add the zucchini cubes. Stir and cook 30 seconds, then sprinkle sugar-free crystal sweetener, cinnamon, lemon juice, and apple cider vinegar. Toss to evenly cover the cubes with the mixture and cook on high heat uncovered for 5-6 minutes, until the liquid gets bubbly and reduced into a brown syrup. Stir occasionally. Remove from the heat when there’s almost no liquid left in the pan, and the vegetable cubes are softer. Stir in vanilla extract and transfer onto the prepared baking tray. Set aside to steam out for 5 minutes. Meanwhile, prepare the keto crisp topping.

Keto apple crisp toppings

  • In a large mixing bowl, place the toppings ingredients and use your finger to rub the softened coconut oil or softened butter with the remaining ingredients – it should look like wet sand.

  • Use your finger to crumble up the toppings over the apples and form a crumbly topping.

Bake

  • Bake in the center rack of your oven for 20-30 minutes or until golden brown on top and the mock apple mixture is bubbly and sticky.

  • Remove from the oven and set aside 10 minutes to cool down before serving.

  • Serve with a dollop of vanilla sugar-free ice cream or whipped cream.

Note 1: You can swap coconut oil for butter.
Note 2: You can replace yellow squash with zucchini or chayote squash.
Note 3: Apple cider vinegar can be skipped or replaced with apple extract.
Note 4: You can swap the erythritol with stevia drops or any granulated keto sweetener you love. Use my sweetener converter for ratio adjustment.
Note 5: Almond flour can be replaced with the same amount of sesame flour or sunflower seed flour for a nut-free option. Don’t use coconut flour, or the topping is too dry.
Note 6: or softened butter.
Note 7: Nuts can be replaced with seeds like pumpkin seeds or sunflower seeds. Other keto nuts that are great include macadamia, peanuts, or almonds.
Note 8: If you don’t have sliced almonds, use chopped nuts you love or even unsweetened shredded coconut.

Nutrition Facts

Keto Apple Crisp

Amount Per Serving (1 serving (1 cup))

Calories 247.9
Calories from Fat 211

% Daily Value*

Fat 23.4g36%

Saturated Fat 7.5g47%

Trans Fat 0.1g

Polyunsaturated Fat 5.7g

Monounsaturated Fat 6.2g

Sodium 103.9mg5%

Potassium 340.5mg10%

Carbohydrates 9g3%

Fiber 3.8g16%

Sugar 3.2g4%

Protein 5.8g12%

Vitamin A 171.4IU3%

Vitamin C 16.9mg20%

Calcium 64.5mg6%

Iron 1.3mg7%

Magnesium 57.2mg14%

Zinc 1mg7%

Net Carbs 5.2g

* Percent Daily Values are based on a 2000 calorie diet.

Keto Apple Crisp


[ad_2]

Source link

Awesome Strawberry Coconut Keto Cups with 5 Ingredients!

Awesome Strawberry Coconut Keto Cups with 5 Ingredients!

[ad_1]

These Strawberry Coconut Keto cups filled with sugar-free strawberry jelly are the most delicious dairy-free fat bomb! With only 1.9 grams of net carb each, they are perfect to fix a sweet craving and keep your macros on track.

Last year, I shared my delicious keto peanut butter cups. It’s always been one of my favorite recipes, but sometimes I feel like something fruity. These Strawberry Coconut Keto cups come to the rescue!

They are made with a few simple ingredients and inspired by a famous New Zealand ice cream named Jelly Tip.

So this recipe is for my kiwi keto followers, who, like me, used to love the Jelly Tip popsicles made of vanilla ice cream and Strawberry jelly covered with chocolate.

What are keto cups?

Keto cups are single-serve bite-size sweet snacks to enjoy on your keto diet. It’s a sugar-free snack high in healthy fat to keep you full and satisfy your sweet tooth without raising too much your carbs macros.

Most keto cups are made of peanut butter or almond butter. Here I am sharing a fruity version of my classic keto peanut butter cups.

Jelly Fat Bomb

Making Keto Cups

All you need to make these Strawberry coconut keto cups are:

  • Sugar-free Chocolate Chips – you can use dark chocolate or milk chocolate.
  • Coconut Butter – also known as coconut mana, see my options below in the post if you don’t have this in store.
  • Coconut Oil or MCT oil, or melted cocoa butter. Any option works well.
  • Powdered Erythritol or vanilla stevia drops or any keto sweetener you love.
  • Vanilla Extract – optional
  • Sugar-free Strawberry Jelly – The one I am using is natural and vegan, making these keto-friendly fat bombs vegan.

Keto Cups

How to make keto cups

First, line a 12-hole mini muffin tray with lightly oiled paper cups or silicone cups.

Are you new to Keto?

Keto Quick Start Guide

Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!

Then, add the sugar-free chocolate chips and coconut oil to a microwave-safe bowl. Microwave by 30-second bursts, stir and repeat until melted.

Spread about two teaspoons of melted chocolate at the bottom of each muffin cup, then freeze the muffin tin.

Coconut layer

While the cups are in the freezer, prepare the coconut layer.

To make the coconut layer, place coconut oil and coconut butter in a microwave-safe bowl.

Microwave for 30 seconds, stir and repeat until fully melted and consistent. Then, stir in the powdered erythritol and vanilla extract.

Remove your muffin pan from the freezer and evenly spread the coconut filling into the 12 cups.

How to make Keto Cups

Return the muffin pan to the freezer to set the coconut layer – it takes barely 10 minutes.

Strawberry jelly layer

Meanwhile, prepare the sugar-free jelly recipe following the packaging instruction.

Remove the muffin pan from the freezer and spread the jelly on top of the coconut layer – about two teaspoons per cup.

Drizzle the remaining melted chocolate on top to entirely hide the jelly. If the chocolate you melted earlier has hardened, microwave again to liquify.

Finally, pop the muffin tin one last time in the freezer to set the top chocolate layer.

Storage

These keto coconut cups store very well in your fridge in an airtight box for up to 1 week. Otherwise, you can freeze them and each them frozen, or thaw 30 minutes before eating.

Keto Cups

Allergy swaps

I have plenty of options for ingredient swaps below. Let me share my favorites:

  • Coconut Butter – If you can’t find coconut butter at the store, try tahini or coconut yogurt! For the coconut yogurt option, you will have to skip the coconut oil in the coconut layer, and it takes longer to freeze and set.
  • Strawberry Jelly – Try my keto jam instead and swap the raspberries for strawberries. Both are keto-friendly fruits! It has a delicious jelly texture, and it’s easy to make.
  • Coconut Oil – swap for cocoa butter.
  • Powdered Erythritol – Swap for monk fruit extract if you like, but add only a tiny amount. 1/4 teaspoon of pure monk fruit powder is very sweet. Adjust the sweetness to your taste.

Serving ideas

You can serve these keto cups plain or with some toppings like:

  • A pinch of sea salt
  • Coconut Flakes
  • Chopped Peanuts
  • Crushed Almonds

More keto fat bomb recipes

Below I listed my top keto sweet recipes that you can make in less than 30 minutes and enjoy as a guilt-free keto snack:

Keto chocolate fat bombs
CHOCOLATE PEANUT BUTTER FAT BOMB
Peanut butter fat bombs keto vegan
KETO PEANUT BUTTER CHOCOLATE CHIPS FAT BOMB 1.5 g net carbs #fatbomb #cookiedough #chocolatechips #peanutbutter #ketosnacks #keto #lowcarb #ketodesserts #ketotreats #peanutbutterballs #desserts #balls #cookiedoughballs

have you made these no-sugar keto cups? Share a review or comment below to tell me how it goes.

XOXO Carine

Recipe Card

Keto Cups

No Sugar Keto Cups

1.9gNet Carbs

Prep Time: 30 mins

Total Time: 30 mins

Net Carbs 1.9g

Fat 14.3g

Protein 0.4g

Calories 152.8kcal

Author: Carine Claudepierre

A no-sugar Keto Cup recipe filled with coconut butter and sugar-free strawberry jelly.

Chocolate layers – top + bottom

Keto quick start guide

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

Bottom chocolate layer

  • Melt the sugar-free chocolate with coconut oil in a microwave-safe bowl for 1 minute. Stop the microwave, stir chocolate, and repeat heating with 30-second intervals until all the chocolate is melted. Otherwise, melt over medium heat in a saucepan, constantly stirring with a wooden spoon until the chocolate is melted.

  • Pour 1 tablespoon (15 ml) of melted chocolate at the bottom of each paper liner. You can tilt the pan slightly to help the chocolate spread all over the bottom of the paper liner.

  • Repeat this step for each paper liner until the 12 paper liners are covered with melted chocolate.

  • Place the tray 8-10 minutes into the freezer until the chocolate is firm.

  • Set aside the bowl with the remaining melted chocolate for later in a warm place. Don’t store this in the fridge. You want the mixture to stay liquid.

Coconut layer

  • In another microwave-proof mixing bowl, combine coconut butter with coconut oil. Microwave 30 seconds to soften, remove the bowl from the microwave and stir the ingredients to combine evenly.

  • Stir in powdered erythritol, vanilla extract until it forms a slightly thick mixture.

  • Remove the muffin tray from the freezer and add 2 teaspoons (10 ml) of the coconut butter filling into each cup. Use a spoon to spread the layer evenly all over the first chocolate layer.

  • Freeze the muffin tray again for 10-12 minutes until the coconut layer is firm. Meanwhile, prepare the sugar-free jelly following the packaging instruction.

  • Spread two teaspoons of jelly on top of the coconut layer, then top up with the remaining melted chocolate. If the remaining melted chocolate has thickened, re-heat the bowl for 30 seconds in the microwave to soften. Stir and use on top of the jelly. Top with coconut flakes if you like.

  • Freeze again for 8-10 minutes to set the top chocolate layer.

Note 1: Replace coconut butter with tahini or cashew butter if preferred.
Note 2: It can be replaced with my keto chia seed jam.

Nutrition Facts

Keto Cups

Amount Per Serving (1 cup)

Calories 152.8
Calories from Fat 129

% Daily Value*

Fat 14.3g22%

Saturated Fat 8.6g54%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.2g

Sodium 2.1mg0%

Potassium 0.3mg0%

Carbohydrates 13.4g4%

Fiber 11.5g48%

Sugar 0.4g0%

Protein 0.4g1%

Vitamin C 0.1mg0%

Calcium 2.1mg0%

Iron 0.2mg1%

Magnesium 0.1mg0%

Net Carbs 1.9g

* Percent Daily Values are based on a 2000 calorie diet.

Keto Cups


[ad_2]

Source link

Everything Keto At Jack In The Box

Everything Keto At Jack In The Box

[ad_1]

If you’re looking for Jack in the Box keto options, you’ve come to the right place! We’re huge advocated of staying away from fast food whenever possible, but we know that’s not always an option. Whether you’re on the road and unable to prepare your own food or simply didn’t have enough time in your busy schedule that day, we’ve prepared a list of keto diet approved low carb options.

burger loaded with cheddar cheese and lettuce

You can choose from the breakfast menu, and get the loaded breakfast sandwich (remember to hold the bun). Actually, there is a lot of low carb breakfast options once you omit the bun, all filled with lots of meat, cheese and bacon. You can also choose from a few grilled chicken salads, like the club salad with grilled chicken (but remember to omit the crispy, fried chicken!). Below, you’ll find a list of customized keto low carb options for you to choose from.

Here Are Four Major Rules You Should Follow in Jack in the Box (and All Kinds of Fast Food Restaurants):

1. Order Everything Bunless

This might be a no brainer but it’s worth mentioning. Jack in the Box offers a lot of sandwiches and different breakfast menu options, but non of them are keto if you decide to eat the bun. An average bun has 150 calories, which isn’t bad, but it has 28g of total carbohydrates! That’s more than what many of us eat in a day in terms of net carbs. So, forget it… and don’t regret it.

2. No Crispy Items

The crispier it is, the worse it is for you. Oftentimes items coated in breading is high carb, which directly contributes to a higher risk of higher mortality! To read up more on it, click to see this study here.

3. Skip on the Sauces

Sauces and dips are packed with hidden sugars. Their net carb count is usually quite high. For example, Jack in the Box’s Barbecue Dipping Sauce has 8g of total carbs per serving! You can get a few bunless breakfast sandwiches for the same amount of low carbs. There are other low carb keto sauce options at Jack in the Box, so scroll down to see a full list.

4. Be Careful with Sugary Drinks

It’s not news that drinks and sodas filled with sugar contribute not only to weight gain, but also diabetes, cardiovascular issues and other diseases. Stay away from them! We’re not huge fans of diet soda’s either, but if there is no other option and you don’t want to drink water, we’re giving you a green light (on the yellowish side though).

Jack in the Box offers several low carb options for breakfast, lunch or dinner. You have to customize most of them so that they don’t have too many carbs. For example, always order a bunless burger and ask your server to put it in a box. Low carb diet isn’t hard at all, you just need to learn a few life hacks and you’re good to go.

Keto and Low Carb Jack in the Box Food List:

1. Grilled Chicken Strips

Make sure you are getting them grilled! Stay away from crispy chicken strips – they’re high in net carbs because of their breading. Instead, simply enjoy a healthy dose of protein. Want to dip a bit on the side? Ask your server for the fire roasted salsa or mustard.

Nutrition info: 250 calories; 7g total fat; 43g protein; 5g total carbs; 5g net carbs

2. Grilled Chicken Salad (no croutons, no dressing)

First of all, skip the croutons! And the low fat balsamic vinaigrette dressing too. It has 3g of net carbs, but 2g of it is pure sugar. You can swap it for regular mayo. This salad contains flame grilled chicken, shredded cheddar cheese, grape tomatoes, cucumbers and carrots, all on a bed of iceberg and romaine lettuce. Keto police may drag us for the carrots, but we’re okay with that!

Nutrition info: 230 calories; 8g fat; 30g protein; 12g total carbs; 8g net carbs

3. Grilled Chicken Club Salad (no croutons, no dressing)

Skip on the croutons and dressing. Also, make sure to get the chicken grilled, not crispy! This salad has all-white meat chicken, shredded cheddar cheese, grape tomatoes, cucumbers, crumbled piece of bacon on a bed of iceberg and romaine lettuce.

Nutrition info: 230 calories; 8g fat; 30g protein; 12g total carbs; 8g net carbs

4. Southwest Grilled Chicken Salad (no dressing, no corn sticks, no corn, no beans)

Toss the dressing, corn sticks, corn and beans. In this salad you’ll get flame grilled chicken (remember not to order the crispy chicken version!), shredded cheddar cheese and grape tomatoes. It’s not really the most low carb friendly salad on their menu, but if you skip some ingredients you can still make it keto diet friendly.

Nutrition info: 329 calories; 13g fat; 36g protein; 17g total carbs; 9g net carbs

What Dressings Can I Eat?

In case you were wondering if there are any options with which you can replace high carb sauces with, you’re in luck. There’s a lot to choose from at Jack in the Box since it has a long list of low carb and keto friendly options.

  • Buttermilk house dipping sauce
  • Franks Red Hot buffalo sauce
  • Creamy bacon mayonnaise
  • Creamy Italian sauce
  • Creamy ranch sauce
  • Creamy sriracha sauce
  • Garlic herb butter
  • Mayo-onion sauce
  • Mustard
  • Peppercorn mayo
  • Sun dried tomato sauce
  • Tartar sauce
  • Fire roasted salsa
  • Hot taco sauce
  • Soy sauce
  • Real mayonnaise
  • Sour cream
fresh salad with grilled chicken, cherry tomatoes, lettuce and dressing

5. Extreme Sausage Sandwich (no bun)

Order it bunless and ask for a box. This sandwich is a good keto breakfast option, since it almost has no net carbs. It contains two sausage patties, American cheese and a freshly cracked egg.

Nutrition info: 650 calories; 49g fat; 25g protein; 2g total carbs; 1g net carbs

6. Ultimate Breakfast Sandwich (no bun)

If you’re not a fan of sausage patties, this one is for you. Fried egg, two slices of American cheese, two slices of ham and bacon. Even if this combo is your late night craving, you’re in luck since Jack in the Box serves breakfast all day long.

Nutrition info: 371 calories; 27g fat; 26g protein; 6g total carbs; 5g net carbs

7. Loaded Breakfast Sandwich (no bun)

Its name lives up to the hype for sure. Fried egg, hickory smoked bacon, ham, sausage and melted American cheese. If you’re a fan of breakfast, Jack in the Box has a lot of variety in comparison to other fast food restaurants.

Nutrition info: 530 calories; 42g fat; 31g protein; 7g total carbs; 5g net carbs

8. Bacon Ultimate Cheeseburger (no bun, no ketchup)

Two beef patties, American and Swiss-style cheese, real mayonnaise and mustard. It’s a really simple and low carb meal as long as you remember to toss the bun and omit ketchup. While this amount of ketchup won’t hurt ya, it will just add an unnecessary 3g of net carbs to your meal.

Nutrition info: 749 calories; 57g fat; 49g protein; 10g total carbs; 9g net carbs

9. Sourdough Grilled Chicken Club (no bun)

Toss the bun and grab this healthier chicken alternative with all-white meat chicken, bacon, Swiss-style cheese, lettuce, tomato and real mayonnaise. With all the protein, it will surely keep you full until your next big meal.

Nutrition info: 424 calories; 28g fat; 34g protein; 9g total carbs; 6g net carbs

10. Bacon Swiss Buttery Jack Burger (no bun)

Quarter pound beef patty, melted garlic herb butter, hickory smoked bacon, creamy bacon mayo and Swiss cheese. It’s a simple Jack in the Box sandwich, but remember to toss the bun. Sauce? We’re okay with the creamy bacon mayo since it only has 1g of net carbs!

Nutrition info: 562 calories; 56g fat; 36g protein; 11g total carbs; 8g net carbs

11. Buttery Jack Burger Classic (no bun, no sauce)

Not too small, but not too big either. This bunless burger has melted garlic herb butter on a quarter pound beef patty with Swiss cheese, iceberg lettuce and sliced tomatoes. Instead of the ketchup and mayo that comes with the original order, swap it for fire roasted salsa on the side.

Nutrition info: 667 calories; 55g fat; 31g protein; 12g total carbs; 8g net carbs

12. Meat Lovers Breakfast Burrito (no tortilla)

Skip on the flour tortilla and ask your server to put it in a box. Grab a fork and chow down on bacon, sausage, ham, scrambled eggs and cheddar cheese. It also comes with a side of fire roasted salsa, which is perfectly fine with us since it’s low carb and keto.

Nutrition info: 505 calories; 41g fat; 3og protein; 4g total carbs; 2g net carbs

tortilla wraps with chicken meat and vegetables on wooden table close up

Counting Net Carbs? Avoid These Menu Items

Most of the items on Jack in the Box menu are not keto friendly. Always remember to hold the bun and follow our guidelines carefully.

Sauces and dips

  • Barbecue dipping sauce
  • Honey mustard
  • Pancake syrup
  • Sweet n’ sour
  • Teriyaki
  • Ketchup
  • Grape jelly
  • Secret sauce
  • Strawberry jam

Snacks and sides

  • Potato wedges
  • Egg rolls
  • French fries
  • Curly fries
  • Onion rings
  • Stuffed jalapenos
  • Chicken nuggets

Other items

  • All kinds of crispy chicken
  • No items from the Late Night menu
  • No buns, tortillas or sourdough
  • No tacos
  • No shakes and desserts
  • No sugary drinks

Our Final Conclusion

If you can prepare your meal at home, stay away from fast food restaurants. We won’t judge you if you decide to drive by Jack in the Box and grab an item off their menu, but the only way to be sure of the quality of ingredients you are putting in your belly is to cook your meals by yourself.

Always remember to hold the bun and most of the time, skip the sauces too. There are several sauces and drips which are keto and low carb friendly. If you’re really hungry, opt for protein based meals with grilled chicken and order a side salad with their creamy Italian dressing or the ranch dressing.

For a full nutritional facts guide, click here. It’s easy to read, but doesn’t let you inspect the macros by ingredient. In fact, fast food places and other restaurants rarely list their macros by ingredients, so keep in mind that our nutritional calculations are a rough estimate and you should keep an eye out for any meals that seem keto and low carb, but in actuality are not.

For all other keto fast food joint options, check out our articles on how to eat at McDonald’s, Arby’s, Subway, Wingstop, Olive Garden, and much more!

Jack in the Box keto menu options

[ad_2]

Source link

Keto Thanksgiving Stuffing Recipe

Keto Thanksgiving Stuffing Recipe

Keto Thanksgiving Stuffing Recipe

I know that turkey always gets the most attention at Thanksgiving, but I always thought that stuffing should be the star of the meal.

For the last few years, I’ve been on a mission to create a delicious stuffing recipe that is not only Keto but is easy to make.

And I’m so happy to announce that I did it with this Keto Thanksgiving Stuffing recipe. 

It has all of the flavors of traditional stuffing but without all of the carbs. And it’s super easy to make. 

Plus, you can prep most of the recipe in advance and put it in the oven to bake while your turkey is resting.

Just prepare the recipe up to step 4. If you are using a casserole dish, go ahead and place the stuffing in it and refrigerate until you are ready to cook.

Remove the stuffing from the refrigerator about an hour before you plan to cook to bring it to room temperature. This is especially important if you are using a glass casserole dish that could shatter if you place it in a hot oven straight from the refrigerator.

Add the chicken broth and almond flour right before you put the dish in the oven. And in about 25 minutes, you’ll have a piping hot stuffing dish that your entire family will love! 

How to Roast Chestnuts

My keto Thanksgiving stuffing recipe uses chestnuts as one of the ingredients that gives it a traditional stuffing taste.

However, if you’ve never cooked chestnuts before, here are a few easy ways that’ll make you wonder why you’ve never done it before.

It’s important to buy really good chestnuts to roast. Try to find large chestnuts with shiny shells and have a bit of weight when you hold them.

Before you roast them, you’ll need to use a sharp knife to cut an X-shape into the skin of the bottom of each chestnut. This is critical because they could explode in the oven while they are roasting if you skip this step.

Then, put the scored chestnuts on a rimmed baking sheet without touching each other. If you have quite a few chestnuts to roast, you’ll need to place them on several baking sheets or roast them in batches.

Put the baking sheet in a preheated oven at 425 F (220 C) and roast until the skins start to pull back and the chestnut meat is soft. 

The time it’ll take will vary depending on the size of the chestnuts, but I recommend to start checking after 15 minutes if you are using medium or large chestnuts. 

And you can always remove any chestnuts from the oven that are roasting faster than the others.

Once they are roasted, place the chestnuts on a large towel to cool. Once they are cool enough to handle, gather the sides of the towel and squeeze the chestnuts to help loosen or remove the skins. You should hear the skins crackle as they break apart.

Then, remove any remaining shells by hand and discard. Be sure to also remove the paper-thin skin that is between the chestnut meat and the hard shells as well.

However, if you don’t have chestnuts available to you, just use walnuts in the recipe instead. It will still be just as delicious!

Other Keto Holiday Side Dish Recipes

If this keto Thanksgiving stuffing recipe has you hungry for more delicious Keto holiday side dishes, then you are in luck.

For all of the flavor of your favorite sweet potato casserole recipe but without all of the carbs, be sure to check out my Keto “Sweet Potato” Casserole recipe.

For the perfect side dish you can prepare in advance, be sure to bookmark my Make-Ahead Keto Creamy Cauliflower Mash Recipe.

And for side dishes that are effortlessly Keto, be sure to try my Roasted Cheesy Keto Cauliflower Recipe and Keto Garlic-Roasted Brussels Sprouts Recipe.

Just click on this link to find all of these and many more Keto Side Dish Recipes!

Keto Thanksgiving Stuffing Recipe #keto #recipe https://ketosummit.com/keto-thanksgiving-stuffing-recipe/

Print

Description

Enjoy all of the flavor of stuffing but without all of the carbs when you make this Keto Thanksgiving Stuffing recipe.


Ingredients

  • 2 Tablespoons (30 ml) coconut oil
  • 1 medium onion (110 g), thinly sliced
  • 1 garlic clove, minced or finely diced
  • 1/2 lb (225 g) ground sausage or ground pork
  • 1/2 head cauliflower (300 g), chopped into small florets
  • 1/2 cup (65 g) chopped chestnuts (or walnuts), cooked
  • 1/4 cup (17 g) chopped fresh sage
  • 1 teaspoon (2 g) cinnamon powder
  • 1/4 teaspoon (1 g) ground nutmeg
  • 1/2 cup (120 ml) chicken broth
  • 1 Tablespoon (6 g) almond flour
  • Salt and pepper, to taste

Instructions

  1. Preheat the oven to 350 F (175 C). If not using an oven-safe skillet, grease a casserole dish and set aside.
  2. Melt the coconut oil in a large skillet over medium-high heat. Add the onion and garlic to the skillet and saute for 3 minutes.
  3. Add the ground sausage to the skillet and saute until browned, about 5 minutes.
  4. Add the cauliflower florets, chopped chestnuts, fresh sage, cinnamon powder and ground nutmeg to the skillet and continue to saute for 3 minutes. Season with salt and pepper, to taste. 
  5. Place the mixture into the prepared casserole dish, if needed. Pour the chicken broth over the sausage mixture and press down on the mixture to make an even layer. Sprinkle the almond flour evenly over the top of the mixture.
  6. Place the oven-safe skillet or casserole dish in the oven and bake for 25 to 30 minutes until the sausage is cooked through and the cauliflower is tender. Use a meat thermometer to check that the sausages reach 165 F (73 C).
  7. Remove from the oven and serve warm.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 4 g

Nutrition

  • Calories: 177
  • Sugar: 2 g
  • Fat: 13 g
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Protein: 11 g

This content first appeared here

Net Carbs in Almond Milk: Which Type Is Keto Friendly?

Net Carbs in Almond Milk: Which Type Is Keto Friendly?

Share to save for later!

Cow’s milk is one of the first foods you’ll need to give up if you go on a low-carb or keto diet because it contains too many carbs and sugar. Additionally, it’s highly inflammatory for many people and can lead to digestive issues, especially among those with autoimmune conditions.

Luckily, almond milk is an excellent alternative to cow’s milk. It’s low in carbs and contains no hard-to-digest milk sugars – but there are several things to keep in mind when buying it at the store. In this guide, we’ll discuss how to include almond milk in your low-carb or keto diets!

Almond Milk Nutrition Facts Table

A 100-gram serving of unsweetened almond milk contains the following (*):

  • 15 calories
  • 0.96 grams of fat
  • 1.31 grams of carbs (1.11 grams net carbs)
  • 0.2 grams of fiber
  • 0.4 grams of protein

Store-bought almond milk is usually a good source of fortified calcium and vitamin D because food companies realize that so many people use it as an alternative to cow’s milk. It also contains iron, magnesium, phosphorus, potassium, vitamins A and E, and some B vitamins. 

How Many Carbs In Almond Milk?

Store-bought almond milk comes in a variety of options and flavors that may impact its carb content. However, as long as you get the unsweetened and plain kind, it will contain around 1 gram of net carbs per 100 gram serving. 

Watch out for flavored nut milk, such as chocolate, strawberry, or vanilla almond milk, which is usually sweetened with sugar and will have more carbs. 

magbreak

The best way to keep the carbs down is to make your own almond milk at home with keto-approved sweeteners. It’s easier to make than you think! 

You can follow our step-by-step guide on how to make homemade nut milk. 

blueberry collagen smoothie
A blueberry collagen smoothie made with almond milk

Is Almond Milk Healthy?

As long as you are not allergic to nuts, then – yes, almond milk is extremely healthy! It’s an excellent replacement for cow’s milk for people who cannot tolerate dairy or eat carbs, such as the autoimmune, vegan, plant-based, and low carb or keto communities. 

Almond milk is lower in sugar AND calories than cow’s milk. Plus, it contains significant amounts of vitamin D and calcium, which is why most people drink cow’s milk to begin with.

Calcium and vitamin D are needed for proper bone formation as well as growth and development. Vitamin D is also crucial for immune health. 

Low levels of vitamin D have been linked to serious health conditions, such as autoimmune disorders, heart disease, and even severe upper respiratory reactions (*)(*)(*).

Almond milk is also a good source of vitamin E, which has antioxidant abilities in the body. It helps reduce inflammation, fight oxidative damage, and keep our cells and tissues healthy. 

Cow’s milk contains more protein than almond milk, but you don’t usually need to worry about this if you are on a low-carb or keto diet because there are so many other high-protein foods available to you. 

Plus, almond milk does NOT contain lactose – a problematic milk sugar that so many adults and children cannot digest. This makes almond milk a great anti-inflammatory alternative to cow’s milk, allowing those with sensitivities to enjoy cereal, smoothies, yogurt, and milk again. 

Unsweetened almond milk is also a great choice for diabetics or those with insulin sensitivities because it contains almost no sugar and a low glycemic index of 25. 

Almond milk does not contain as much fiber as eating whole, raw almonds. So, if your goal is to get more nuts in your diet for their fiber and heart-healthy fat content, then keep in mind that it’s best to eat them in whole form. 

Is Almond Milk Keto-Friendly?

Yes, almond milk is keto-friendly as long as it’s unsweetened or made with keto-approved sweeteners, such as monk fruit, stevia, or erythritol. 

If you’re buying nut milk from the store, make sure it contains NO added sugars or carrageenan – an organic additive that may contribute to intestinal inflammation (*).

You can find this information listed in the ‘ingredients’ section of the nutrition label. Many brands will also state ‘carrageenan-free’ on the front of the label. 

It’s best to make your own nut milk at home if you are on a strict keto or low carb diet because you can control what goes in it. We recommend using organic almonds and a keto-approved sweetener. 

However, if you are using almond milk to meet your calcium and vitamin D needs, then you may want to consider incorporating unsweetened fortified store-bought milk into your diet. 

Keep in mind that store-bought nut milk may last longer because it will likely contain more preservatives. Homemade nut milk should be used up as soon as possible. 

Try using it in a smoothie, low-carb baking, or your morning coffee. You can also buy almond-milk yogurt as long as it’s unsweetened. 

Check these keto recipes with almond milk you can try:

Final Thoughts

Almond milk is a keto-friendly staple for many low-carb dieters. It contains about 1 gram of carbs per 100-gram serving, making it the perfect substitution for cow’s milk.

Be sure to look for a store-brand version of almond milk that is free from sweeteners and carrageenan. 

You can also make your own at home to ensure the use of keto-friendly ingredients, such as no-calorie sweeteners, organic almonds, and no additives. 

Enjoy almond milk in smoothies, coffee, low-carb baked goods, cereal, or drink it as it! 

See more: 

This content first appeared here