Madeleine Hull
Nutella is a popular chocolate spread that contains a high amount of sugar and is therefore not keto-friendly. However, for those on a ketogenic diet, there are alternatives to regular Nutella that can be purchased or made at home. These alternatives typically use sugar substitutes and have a low net carb count, making them suitable for those on a keto diet. Some people on the keto diet may also choose to have a cheat day and consume regular Nutella in small amounts without disrupting ketosis.
| Characteristics | Values |
|---|---|
| Nutella being keto-friendly | Nutella is not keto-friendly due to its high sugar content. However, there are keto versions of Nutella available. |
| Carbohydrates | A 2-tablespoon serving of Nutella contains 21g of net carbs. Keto versions typically have 1-1.6g of net carbs per serving. |
| Ingredients | Hazelnuts, cocoa powder, butter or oil, and a keto-friendly sweetener are used in keto Nutella recipes. |
| Customization | The recipe can be customized by using different sweeteners, such as Erythritol, or by substituting butter with dairy-free alternatives like MCT oil, coconut oil, avocado oil, or high-oleic sunflower oil. |
| Storage | Keto Nutella can be stored in an airtight container at room temperature for about a month or in the refrigerator for 2-4 weeks, where it will firm up and last for months. |
| Usage | It can be used as a spread, topping, or frosting on keto-friendly foods such as bread, muffins, cookies, cupcakes, and pancakes. |
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What You'll Learn
Nutella is not keto-friendly
There are, however, keto-friendly alternatives to Nutella available. For example, ChocZero offers a keto-friendly milk chocolate hazelnut spread that is naturally sweetened with monk fruit. This spread is non-GMO, gluten-free, corn-free, and soy-free. It is also free from sugar alcohols and added sugars, making it a good option for those on a keto diet.
In addition to buying keto-friendly Nutella alternatives, you can also make your own at home. To make keto Nutella, you will need hazelnuts, butter or a flavourless, healthy oil, cocoa powder, and a sweetener such as liquid stevia or Erythritol. Simply roast the hazelnuts, blend them into a butter, and then add the remaining ingredients. This recipe allows you to enjoy the taste of Nutella while still adhering to the keto diet.
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Keto Nutella recipes
Nutella is typically not considered keto-friendly due to its high sugar content. However, there are keto-friendly alternatives and recipes available that can satisfy your sweet tooth without kicking you out of ketosis.
Ingredients:
- Hazelnuts (raw or dry roasted)
- Butter or flavourless, healthy oil (plant-based keto oils like MCT oil, avocado oil, and high-oleic sunflower oil are good options)
- Unsweetened cocoa powder or cacao
- Sugar-free vanilla extract
- Salt (optional)
- Powdered keto-friendly sweetener (optional)
Instructions:
- Preheat your oven to 350-400°F.
- Spread the hazelnuts on a baking sheet and roast them for 8-14 minutes, until they are lightly golden, fragrant, and browned.
- Remove the skins from the hazelnuts by placing them in a container and shaking vigorously, or by rubbing them off.
- Place the hazelnuts in a food processor or high-powered blender and process until they form a nut butter, scraping down the sides as needed.
- Add the oil and continue processing until the mixture becomes smooth.
- Add the cocoa powder, vanilla, salt, and remaining oil, and process again until smooth.
- Taste and adjust the sweetness and consistency to your preference. Add a keto-friendly sweetener a little at a time until you reach your desired level of sweetness. If the spread is too thick, add extra melted butter or keto oil a teaspoon at a time.
- Store your keto Nutella in an airtight container or jar in the refrigerator. It will last for about a month at room temperature and even longer in the fridge.
Tips and Variations:
- Toasting the hazelnuts adds a depth of flavour to your keto Nutella.
- You can use store-bought hazelnut butter to speed up the process or if you don't have a powerful blender or food processor.
- If you want to make a dairy-free or vegan version, simply replace the butter with a keto-friendly oil like MCT oil, coconut oil, avocado oil, or high-oleic sunflower oil.
- You can also experiment with different nuts or seeds, such as almond butter or peanut butter, but keep in mind that this will alter the flavour and nutritional profile.
- Feel free to add a pinch of salt or extra flavourings to enhance the taste.
- You can find keto-friendly Nutella alternatives online or at specialty stores, but making your own allows you to control the ingredients and customize the flavour to your preference.
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Keto Nutella products
Nutella is typically not considered keto-friendly due to its high sugar content, which can kick you out of ketosis. However, there are keto-friendly alternatives available, and recipes for homemade keto Nutella.
Commercial Keto Nutella Products
There are a variety of keto Nutella products available on Amazon, including:
- Single-serve Nutella (0.52-ounce packs)
- Cocoa Hazelnut (7.7-ounce pack)
- Nutella & Breadsticks (1.8-ounce packs)
Homemade Keto Nutella
There are many recipes for homemade keto Nutella, which typically involve blending hazelnuts with keto-friendly oils, cocoa powder, and sweeteners. Some recipes include:
- A sugar-free hazelnut spread made with hazelnuts, butter or oil, cocoa powder, vanilla extract, and a sweetener
- A chocolate hazelnut spread made with hazelnuts, oil, cocoa powder, sweetener, collagen, vanilla, and salt
- A keto Nutella made with hazelnuts, cashews, raw cacao, and erythritol as a sweetener
Keto Nutella Benefits
Keto Nutella alternatives have a rich chocolate hazelnut flavor and creamy texture similar to traditional Nutella, but with much lower net carb counts, typically around 1.6g per serving. This makes them ideal for those on keto or low-carb diets who are craving something sweet.
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Customising keto Nutella
There are several ways to customise keto Nutella to your liking. Here are some tips and variations to consider:
Ingredients
- Hazelnuts: You can purchase hazelnuts with or without skins. Skin-off hazelnuts are easier for roasting and create less mess, but they tend to be more expensive. To remove the skins from hazelnuts, you can roast them in the oven and then rub them vigorously with a kitchen towel, or you can soak them in boiling water beforehand.
- Butter or Oil: Butter or a flavourless, healthy oil is required for the recipe. For butter, 100% grass-fed, pasture-raised butter is recommended for the best flavour. If you prefer to use oil, avocado oil, MCT oil, coconut oil, or high-oleic sunflower oil are good options.
- Sweetener: The type of sweetener you use can be customised to your preference. Options include erythritol, xylitol, allulose, stevia, or a keto-friendly sweetener of your choice. It is recommended to use a powdered sweetener to avoid grittiness in the final product. You can powder your sweetener by processing it in a blender until it reaches a powdered consistency.
- Cocoa Powder: Use unsweetened cocoa powder or raw cacao powder. Cacao powder is less processed and may offer more nutritional benefits, but it will make your Nutella lighter in colour and more reddish in hue.
- Vanilla Extract: Use a sugar-free vanilla extract to minimise the net carb content. Avoid vanilla paste, as it may contain sugar.
Flavour and Consistency Adjustments
- You can adjust the flavour and consistency of your keto Nutella by adding extra melted butter or keto oil one teaspoon at a time until you achieve the desired consistency.
- A pinch of salt can enhance the flavour.
- You can adjust the sweetness to your taste by adding liquid stevia 2-3 drops at a time or using another sweetener of your choice.
Storage
It is recommended to store your keto Nutella in an airtight container or jar. It can be stored at room temperature for about a month or in the refrigerator for several months. Storing it in the refrigerator will make it firmer and less messy.
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Nutella alternatives
Nutella is not keto-friendly, as it is packed with sugar. However, there are some keto-friendly alternatives to Nutella that you can buy or make at home.
Store-bought alternatives
Some keto-friendly Nutella alternatives that you can buy include:
- Nutilight: A low-carb substitute with a dark chocolate variety containing erythritol and stevia, with only 1 g of net carbs per 2-tablespoon serving. They also make a hazelnut-flavoured variety with only 2 g of net carbs per 2-tablespoon serving.
- Pongo
- Choczero
- Pyure
Homemade alternatives
There are also recipes for keto-friendly Nutella that you can make at home. These recipes typically include the following ingredients:
- Hazelnuts: Raw or dry roasted.
- Butter or oil: Butter should be 100% grass-fed and pasture-raised, or you can use plant-based keto oils such as MCT oil, avocado oil, or high-oleic sunflower oil.
- Cocoa powder: Made of 100% cacao, non-alkalized, and unsweetened.
- Sweetener: Such as liquid stevia or erythritol.
- Vanilla extract: Sugar-free.
To make the homemade Nutella, you will need a high-powered blender or food processor. You can roast the hazelnuts yourself or buy them pre-roasted. First, process the hazelnuts until they form a nut butter. Then, add the remaining ingredients and process until smooth. You can adjust the consistency by adding more butter or oil, and you can add a pinch of salt or other flavourings to enhance the taste.
Other alternatives
Some other suggestions for satisfying a sweet craving on the keto diet include:
- A mixture of PB2, cocoa powder, and daVinci.
- Almond butter can be used in place of PB2 to raise the fat and calorie content.
- Lily's hazelnut chocolate bar.
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Frequently asked questions
Nutella is not keto-friendly as it is almost entirely made of sugar. A 2-tablespoon serving contains 21 grams of net carbs, which is enough to kick you out of ketosis. However, there are keto versions of Nutella available, as well as recipes for homemade keto Nutella.
Some keto-friendly Nutella alternatives include Pongo, ChocZero, and Pyure. You can also make your own keto Nutella using a recipe that includes hazelnuts, butter or oil, cocoa powder, and a keto-friendly sweetener.
Keto Nutella typically has around 1-2 grams of net carbs per serving, depending on the recipe or brand. For example, ChocZero's keto Nutella has 1 gram of net carbs per serving, while a homemade recipe may have up to 1.6 grams.
