Keto-Friendly Sweets: What's Allowed And What's Not

Are you a sweet-toothed keto dieter? If so, you'll be pleased to know that there are plenty of sweet treats you can enjoy without compromising your diet. From cookies and cakes to candies and ice cream, there's something for everyone.

The key to making sweets keto-friendly is using alternative ingredients that are low-carb and abide by the keto diet. This usually means swapping out regular sugar for sweeteners like stevia, monk fruit extract, or erythritol, and using almond or coconut flour instead of white flour.

So, what are some examples of keto-friendly sweets? You can indulge in treats like keto chocolate chip cookies, keto red velvet cake, keto brownies, and even keto Oreos and Snickers! If you're craving something chocolatey, go for Lily's Chocolate Bars or ChocZero's sugar-free chocolates. For a refreshing treat, try Rebel or Enlightened keto ice cream, or get creative and make your own keto hot chocolate or chocolate avocado mousse.

There are also plenty of ready-made keto desserts available at stores like Walmart, Whole Foods, and Kroger. These include SlimFast Keto Fat Bombs, Russell Stover's Sugar-Free Pecan Delights, Atkins Snack Bars, and Halo Top Keto Chocolate Cheesecake ice cream.

So, the next time you're craving something sweet while on the keto diet, remember that you have plenty of delicious options to choose from!

Keto-friendly desserts

Dessert doesn't have to be off the menu when you're on the keto diet. With a few simple ingredient swaps, you can still satisfy your sweet tooth. Here are some ideas for keto-friendly treats:

Keto chocolate chip cookies

Chocolate chip cookies are a classic, and you don't have to miss out just because you're on the keto diet. Try making them with almond flour and a powdered sweetener like erythritol or stevia instead of white flour and sugar. That way, you can enjoy a cookie with only 2.1g net carbs per serving.

Keto chocolate cake

You can also make a delicious, decadent, and fudgy chocolate cake without gluten or sugar. Coffee brings out the chocolate flavour in this rich cake, which is perfect for a party or other special occasion.

Keto cheesecake

Cheesecake is another dessert that can easily be made keto-friendly. Simply substitute almond flour for refined flour and use a monk fruit and allulose blend instead of sugar to cut the carbs. You can also try a sugar-free version or a no-bake blueberry cheesecake.

Keto peanut butter cups

Candy is usually a no-go on the keto diet, but you can treat yourself to these keto-friendly peanut butter cups with only 3g net carbs per serving.

Keto donuts

Who doesn't love a fluffy donut? You can still enjoy this treat on the keto diet by using almond flour and a sweetener like erythritol instead of white flour and sugar. Try chocolate glazed keto donuts or keto cinnamon sugar donuts.

Keto ice cream

There are several keto-friendly ice cream options you can make without an ice cream machine. Try no-churn strawberry or blueberry maple ice cream, or a chocolate avocado ice cream. You can also make a four-ingredient no-churn ice cream using butter, heavy cream, vanilla extract, and a sugar-free sweetener.

Keto brownies

You can make keto-friendly brownies with almond flour and erythritol, or try a brownie cheesecake bar for a combination of two classic desserts.

Keto cookies

In addition to chocolate chip cookies, there are plenty of other keto-friendly cookie options. Try keto snickerdoodles, keto Oreos, keto almond coconut sandies, or keto cinnamon rolls. You can also make keto cookies with just four ingredients: peanut butter, vanilla extract, an egg, and a sugar substitute.

Keto mug cakes

When you're craving chocolate or another sweet treat, a keto mug cake can be ready in just a few minutes. Try a chocolate mug cake, peanut butter mug cake, or blueberry mug cake.

Keto mousse

Avocados can be used to make a rich and creamy keto-friendly chocolate mousse. You can also try a peanut butter mousse or a chocolate-coconut mousse made with cottage cheese.

Keto bars

There are several bar options that are perfect for keto dieters, including keto Samoa bars, keto coconut lime bars, keto raspberry cheesecake bars, and keto matcha mint bars.

Sugar alternatives

Stevia

The stevia plant, native to South America, has been used as a natural sweetener for over 1500 years. It is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients—great news for anyone on a keto diet. Depending on the variety, stevia can be 30-150 times sweeter than sugar, so a little goes a long way. It has a familiar sweet flavour but may have a slightly bitter aftertaste with hints of licorice. Stevia comes in powdered, granulated, and liquid forms, but the drops are more advisable as the other versions may be mixed with fillers and sweeteners.

Stevia has been shown to have no effect on blood sugar response and may even lower blood sugar, making it a popular choice for people with diabetes and low-carb dieters. Studies suggest it may also lower blood pressure in some individuals. Refined stevia extracts (steviol glycosides) are recognised as safe by the FDA as a food additive, whereas raw and whole leaf extracts are not approved due to a lack of toxicological information.

Monk Fruit

Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia and has been used as a tonic herb in traditional Chinese medicine for thousands of years. Like stevia, it contains zero calories, zero carbs and doesn't appear to raise blood sugar or insulin levels. Monk fruit is also rich in antioxidants known as mogrosides, which account for its sweetness—it can be 100-250 times sweeter than sugar.

One downside of monk fruit is that it can be expensive, and as it is a relatively new product, there are no long-term studies on its use. Monk fruit is often mixed with erythritol or stevia to improve its use in cooking.

Erythritol

Erythritol is a sugar alcohol with a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch, resulting in a fine white powder or granules. Erythritol is not completely calorie-free, containing 0.24 calories per gram compared to 4 calories per gram of table sugar. Like stevia and monk fruit, studies suggest erythritol has no impact on blood sugar levels.

Erythritol may cause nausea if consumed in large doses (50 grams in a single helping), but otherwise is considered safe to use. Interestingly, erythritol has been shown to be more effective in fighting dental plaque and caries than xylitol and sorbitol.

Xylitol

Xylitol is another sugar alcohol with a similar sweetness to regular sugar. It contains 2.4 kcal per gram, around two-thirds of that found in standard table sugar. Animal studies suggest that xylitol can contribute to a reduction in body weight and blood sugar in diabetic rats, along with a significant increase in serum insulin concentration and glucose tolerance compared to a control.

However, it is known to be highly toxic to dogs and other pets, so caution is advised if you have pets.

Sucralose

Sucralose is another zero-calorie artificial sweetener. It is 400–700 times sweeter than sugar, so only a tiny amount is needed. The impact of sucralose on blood sugar levels is not well established and may depend on previous use. One study noted that when sucralose was given to obese individuals who did not usually consume artificial sweeteners, they experienced an increase in blood sugar and insulin. In contrast, another study found that those who regularly consumed sweeteners saw no adverse changes from sucralose.

There are also concerns about the potential negative impact of sucralose on the gut biome and the risk of breakdown and interaction with other ingredients at high temperatures. Most studies on sucralose have been small or performed on animals, so there is limited data on its long-term impacts. It may be best to opt for alternatives where possible and avoid using it at high temperatures.

Low-carb chocolate

Standard chocolate bars are loaded with sugar and carbs, making them unsuitable for a keto diet. However, there are alternatives available for those who want to satisfy their sweet tooth without compromising their ketogenic lifestyle.

Keto-Friendly Chocolate Options:

• Dark Chocolate: Opt for dark chocolate with a higher cocoa content, as it contains less sugar and carbohydrates. Some brands offer keto-friendly dark chocolate bars and cocoa powder.
• Unsweetened Chocolate: Also known as baker's chocolate, this type of chocolate is 100% unsweetened and has very few carbs. It is not edible on its own but can be mixed with sweet ingredients to make keto treats.
• Keto Chocolate Recipes: You can make your own keto-friendly chocolate treats at home. Recipes for keto chocolate bars, crunch bars, and chocolate mugs cakes are readily available. These recipes typically use a combination of unsweetened chocolate, sugar-free sweeteners, and nut butter.
• Keto Chocolate Brands: While they can be expensive, some brands offer keto-friendly chocolate products, such as ChocZero and Hershey's, which have created sugar-free and low-carb chocolate options.

Tips for Choosing and Consuming Keto Chocolate:

• Read Labels Carefully: When purchasing keto chocolate, scrutinize the ingredient list and nutrition facts to ensure it aligns with your keto diet.
• Moderation is Key: Even with keto-friendly chocolate, remember to practice portion control and enjoy these treats in moderation.
• Be Mindful of Sweeteners: Some keto chocolates use sugar alcohols as sweeteners, which may cause gastrointestinal discomfort for some individuals.
• Experiment with Recipes: Get creative in the kitchen by using keto chocolate as an ingredient in your favourite keto dessert recipes, such as brownies, cookies, or cheesecakes.

Keto-friendly snacks

The ketogenic diet is very restrictive, with 80 to 90 percent of your calories coming from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbohydrates. So, it's no surprise that sweets are largely off the menu. However, there are some treats you can enjoy, and some simple ingredient swaps you can make to satisfy your sweet tooth.

Ingredient swaps

You can replace white flour with low-carb almond meal or coconut flour. You can also swap out white sugar for sweeteners such as monk fruit extract, stevia, and erythritol.

Keto-friendly desserts

There are plenty of keto-friendly desserts you can buy, including:

• Lily's Chocolate Bars: These bars use stevia as the main sweetening agent and come in flavours like creamy milk chocolate, salted caramel, and salted almond chocolate.
• ChocZero 50% Dark Chocolate Squares: These chocolates are sugar-free and ethically sourced. They are also dairy-free, gluten-free, and non-GMO.
• SlimFast Keto Fat Bomb Snacks: These snacks are similar to York peppermint patties but without the high sugar content.
• Russell Stover Sugar-Free Pecan Delights: These chocolate clusters are individually wrapped and have only 2 grams of net carbs per serving.
• Atkins Snack Bar Caramel Chocolate Nut Roll: This candy bar offers the perfect ratio of chocolate, peanut, and caramel, without the high carb count.
• Think! Keto Protein Bar Chocolate Peanut Butter Pie: This chocolate bar tastes just like a Reese's egg and has only 4 grams of net carbs per serving.
• Rebel ice cream: This is a low glycemic index ice cream that tastes just like homemade. Flavours include Mint Chip, Butter Pecan, Cookie Dough, and Peanut Butter Fudge.
• Halo Top Keto Chocolate Cheesecake: This ice cream flavour is rich and decadent, with actual cheesecake bits made with cream cheese.
• Enlightened Butter Pecan: This keto ice cream has a lovely taste that isn't too sweet and has the right amount of roasted pecan pieces.
• Bhu Foods Keto Bar, Chocolate Chip Cookie Dough: This vegan and gluten-free treat is perfect for cookie dough lovers and is great for on-the-go snacking.
• HighKey Keto Mini Cookies: These mini cookies have a similar texture to shortbread and have the enticing flavours of vanilla, butter, and almonds.
• NUI Chocolate Chip Cookies: These soft and chewy cookies have only 4 grams of net carbs per serving.

Keto-friendly recipes

If you're feeling more ambitious, you can try making your own keto-friendly desserts at home. Here are some recipe ideas:

• Three-Ingredient Cheesecake Keto Fat Bombs: All you need is cream cheese, peanut butter, chocolate chips, and a natural sweetener of your choice to make these delicious cheesecake balls.
• Keto Cinnamon Sugar Donuts: With almond flour, xanthan gum, and almond milk, you can enjoy donuts even while following a ketogenic diet.
• One-Minute Low-Carb Brownie: This quick and easy recipe will satisfy your sweet tooth in no time.
• Peanut Butter Balls: A homemade and keto-friendly take on peanut butter cups, made with sugar-free chocolate and peanut butter.
• Mini Cinnamon Roll Cheesecakes: These mini cheesecakes are the perfect make-ahead snack to enjoy throughout the week.
• Keto Brownies: Made with almond flour and erythritol (a popular sugar alternative), these brownies are fudgy and delicious.
• Sopapilla Cheesecake Bars: This keto-friendly version of the traditional fried flatbread dessert uses all of the beloved flavours, but in cheesecake form.
• Brownie Cheesecake Bars: A decadent combination of two classic desserts—brownies and cheesecake.
• Keto Chocolate Frosty Dessert: Think of this dessert as something between chocolate mousse and ice cream. It's light, creamy, and can be stored in your freezer.
• Keto Chocolate Peanut Butter Hearts: Coconut flour thickens up the peanut butter centre of these treats so they are super rich and don't ooze when you bite into them.
• White Chocolate Peanut Butter Blondies: A low-carb version of a classic dessert, made with peanut butter and raw cocoa butter.
• Keto Espresso Chocolate Cheesecake Bars: These low-carb dessert bars taste like a combination of cheesecake and tiramisu.
• Four-Ingredient No-Churn Ice Cream: Butter, heavy cream, vanilla extract, and a sugar-free sweetener are all you need to make this creamy ice cream.
• Keto Chocolate Donuts: Make sure to use sugar-free chocolate chips for the glaze to keep these donuts keto-friendly.

So, there you have it! Plenty of sweet treats to enjoy while sticking to your keto diet. Happy snacking!

Keto-friendly ice cream

While on a keto diet, you may have to give up many sweets, but there are still some treats allowed. A ketogenic diet is high in fat, moderate in protein, and low in carbohydrates. This means that most ice cream is off the menu, but there are some keto-friendly ice cream options available.

• Halo Top: This brand offers a Keto Series with a range of flavours, including Chocolate Cheesecake and Peanut Butter Chocolate. A serving has 190 calories and only 3 grams of net carbs.
• Edy's: Edy's has created keto-friendly versions of their most popular flavours, such as Fudge Tracks and Vanilla Bean, by replacing sugar with sorbitol, maltitol syrup, and Splenda (sucralose). A serving of their Vanilla Bean flavour has 130 calories and 14 grams of net carbs.
• Enlightened: This brand offers a variety of keto, low-calorie, dairy-free, and light ice cream options. Their keto options have 2-3 grams of net carbs per serving and are sweetened with allulose, sugar alcohol, and monk fruit extract.
• So Delicious: So Delicious makes a dairy-free, coconut milk-based ice cream with no added sugar. Their products are sweetened with erythritol and monk fruit extract and have 130-160 calories and 9-10 grams of net carbs per serving.
• Rebel: This is an ice cream brand specifically designed for people on the keto diet. Their ice cream is made with cream, high-fat ingredients, erythritol, and monk fruit. A serving has 4-8 grams of net carbs.

You can also make keto-friendly ice cream at home using a combination of fat and sugar substitutes. Here is a simple recipe:

• Whisk together 2 cups of canned full-fat coconut milk, 1/4 cup of erythritol, and 1 teaspoon of vanilla extract.
• Pour the mixture into ice cube trays and freeze for a few hours.
• Once frozen, add the cubes to a blender and blend until smooth and creamy.
• Enjoy your homemade keto-friendly ice cream!

Frequently asked questions