Sugar-Free Cookies: Keto-Friendly Or Not?

Sugar-free cookies can be a delicious treat for those on a keto diet. They are typically made with alternative flours such as almond or coconut flour and are sweetened with sugar substitutes such as erythritol, monk fruit, or stevia. Sugar-free cookies can be soft and chewy or crisp and buttery, depending on the recipe. They are often easy to make and can be decorated or dipped in sugar-free chocolate or icing. Sugar-free cookies are a great option for those looking for a low-carb or diabetic-friendly treat.

Ingredients for keto sugar cookies

There are a few different recipes for keto sugar cookies, but they all have a few staple ingredients. Here is a list of ingredients for keto sugar cookies:

• Almond flour
• Coconut flour
• Powdered sweetener (e.g. erythritol monk fruit sweetener blend)
• Vanilla extract
• Xanthan gum (optional)
• Salt
• Unsalted butter
• Cream cheese
• Granulated sweetener (optional)

Some recipes also include eggs, beef gelatin powder, and baking soda/powder.

Baking instructions for keto sugar cookies

Ingredients:

• Almond flour
• Coconut flour
• Powdered sweetener (e.g. erythritol monk fruit sweetener blend)
• Vanilla extract (ensure it is sugar-free)
• Xanthan gum (optional, but gives cookies a better crumb structure)
• Unsalted butter (softened)
• Cream cheese (softened)
• Salt

Method:

• Mix your dry ingredients (almond flour, coconut flour, powdered sweetener, baking powder, and xanthan gum, if using) in a bowl.
• Add the wet ingredients (softened butter and vanilla extract) and blend until you have a smooth dough. You can use a food processor, immersion blender, or regular electric mixer for this step.
• Place the dough on cling film and roll it into a log shape, approximately 2 inches in diameter. Chill the dough in the freezer for 15-20 minutes or in the fridge for 30-40 minutes.
• Preheat your oven to 175 Celsius / 350 Fahrenheit.
• Remove the log of dough from the freezer/fridge and cut off cookies. Place them on a baking sheet lined with parchment paper, leaving some space between the cookies as they will spread a little.
• Bake the cookies for 8-10 minutes, or until the edges are lightly browned. The baking time will depend on the thickness of the cookies. Rotate the baking sheet if needed.
• Remove the cookies from the oven and let them cool completely before handling. Keto cookies are very soft when hot but will crisp up once cooled.

Tips:

• If you want to use cookie cutters, roll out the dough between two sheets of parchment paper and place it in the freezer/fridge to chill. Then, remove the top parchment and cut out your desired shapes.
• It is essential to chill the dough before using cookie cutters, as this will help the cookies maintain their shape.
• If you prefer a softer, chewier texture, you can include cream cheese and egg in your recipe.
• For a crispier texture, use plenty of butter in your recipe.
• You can decorate your keto sugar cookies with sugar-free icing, dip them in sugar-free chocolate, or enjoy them plain.

Sugar alternatives for keto cookies

Sugar alternatives are a must-have for keto cookies, and there are plenty of options to choose from. Here are some of the best sugar substitutes to use in your keto cookies:

Erythritol

Erythritol is a sugar alcohol that occurs naturally in some fruits and vegetables. It has a glycemic index of 0, which means it doesn't spike insulin or blood sugar levels. Erythritol is about 70% as sweet as sugar and is an excellent choice for keto cookies as it has a minimal aftertaste and provides a crunchy texture.

Monk Fruit

Monk fruit is a natural sweetener derived from a round green melon native to central Asia. It has a glycemic index of 0 and is incredibly sweet—up to 400 times sweeter than sugar. Monk fruit blends well with other sweeteners like erythritol and is perfect for keto cookies.

Stevia

Stevia is another plant-based sweetener that is hundreds of times sweeter than sugar. It can have a bitter aftertaste, so blending it with other sweeteners like erythritol can help mask the bitterness.

Allulose

Allulose is a newer natural sweetener that behaves very similarly to sugar. It has a glycemic index of 0 and doesn't impact blood sugar levels. Allulose is 70% as sweet as sugar and is an excellent choice for keto cookies as it creates moist and soft baked goods.

Xylitol

Xylitol is another sugar alcohol that is often made by fermenting corn or birch. It has a glycemic index of 7, which is still relatively low. Xylitol is as sweet as sugar and is a good option for keto cookies, but it can cause gastrointestinal issues for some people.

When choosing a sugar alternative for keto cookies, it's essential to consider the taste, sweetness level, and how it behaves during baking. Some sweeteners may be more suitable for certain types of cookies than others.

Keto cookie dough tips

Ingredients

• Almond flour is a key ingredient in keto cookie dough. It gives the dough a soft and sticky texture, resembling traditional cookie dough. If you're making cut-out cookies, consider using blanched and superfine almond flour for a smoother finish.
• Coconut flour is often used in conjunction with almond flour to create a thicker, cakier texture. However, it absorbs moisture, so let the dough sit for a few minutes after mixing to allow it to absorb some of the moisture and make the dough easier to handle.
• Sweeteners are essential to counteract the bitterness of other ingredients. Powdered or confectioner's-style sweeteners are best to avoid grittiness. You can use a granulated sweetener, but avoid liquid sweeteners (except stevia). Erythritol, monk fruit, and allulose are popular choices.
• Butter is a must for that classic cookie taste. Unsalted butter is best, but if you only have salted butter, simply omit the added salt in the recipe. For a dairy-free option, use softened coconut oil instead.
• Cream cheese is an optional ingredient that can add a tangy flavour and a softer, chewier texture to your cookies. Use dairy-free cream cheese if needed.
• Vanilla extract is essential for a good cookie recipe, adding a pleasant aroma and flavour.
• Xanthan gum is optional but gives the cookies a better crumb structure.
• Baking powder is another optional ingredient that can add a lift to your cookies, making them fluffier.
• Chocolate chips are a must for chocolate chip cookie dough! Use sugar-free or dark chocolate chips to keep the recipe keto-friendly.

Tips for Preparing the Dough

• If you're making cut-out cookies, chill the dough before rolling and cutting. This will make it easier to handle and help the cookies retain their shape during baking.
• Don't roll the dough too thin, especially if you plan to frost the cookies, as they may not be sturdy enough.
• If you're not using cookie cutters, you can shape the dough into a log, chill it, and then slice it into circles.
• When placing the cookies on a baking sheet, leave some space between them as they will spread during baking.
• Be careful not to overbake the cookies. Keto cookies are often fragile when hot and will continue to firm up as they cool.
• Allow the cookies to cool completely before handling or decorating.
• For a simple decoration, dust the cookies with powdered sweetener after baking or dip them in granulated sweetener before baking for a crunchy texture.
• You can also dip the cookies in melted chocolate or drizzle chocolate over them for a more indulgent treat.

Storing keto cookies

Sugar-free cookies can be keto-friendly, depending on the ingredients used. For example, some recipes for keto sugar cookies use almond flour, coconut flour, and erythritol as sweeteners.

Keto cookies can be stored at room temperature in an airtight container for up to 2 weeks. If you'd like to keep them longer, you can refrigerate them for up to 1 month or freeze them for up to 6 months.

• Make sure the cookies are completely cooled before storing them.
• Use an airtight container to prevent the cookies from going stale.
• If you're stacking the cookies, place a piece of parchment paper or wax paper between each layer to prevent sticking.
• For freeze storage, wrap each cookie individually in plastic wrap or place them in a single layer on a baking sheet and freeze until solid. Then, transfer the frozen cookies to a freezer-safe bag or container.
• To thaw frozen cookies, let them sit at room temperature for about 15 minutes or until they are soft enough to eat.

Frequently asked questions