Leena Watts
Frozen custard is a popular dessert that can be made keto-friendly. While traditional frozen custard is typically high in net carbs and sugar, several recipes are available that reduce the carb count and replace sugar with alternative sweeteners. These recipes often use ingredients like coconut milk, heavy whipping cream, eggs, and sugar substitutes, resulting in a creamy and delicious treat that aligns with the ketogenic diet's low-carbohydrate approach. Some people also opt for store-bought keto-friendly frozen custard, although opinions vary on their taste and quality.
Can you eat frozen custard on keto?
| Characteristics | Values |
|---|---|
| Carbohydrates | High in net carbs (21.4g of net carbs per 100g serving) |
| Sugar | Sugar-free, uses keto-friendly sweeteners like stevia, monk fruit, erythritol, or granular sweeteners |
| Type | Classic dessert, creamy, rich, silky smooth |
| Ingredients | Heavy whipping cream, eggs, egg yolk, sweetener, vanilla extract, salt, coconut milk, coconut cream, nutmeg, cinnamon |
| Preparation | Requires an ice cream maker, baked in the oven, blended, mixed in a saucepan |
| Availability | Store-bought or homemade |
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What You'll Learn
Keto frozen custard recipes
While traditional frozen custard is not keto-friendly due to its high carb content, there are several keto-friendly frozen custard recipes available that are low-carb, sugar-free, and gluten-free. Here are some recipes and tips to make your own keto frozen custard at home:
Ingredients and Substitutions:
- Cream cheese: This forms the base of the custard and gives it a creamy texture.
- Water: Used to mix with the cream cheese and create a smooth base.
- Sugar-free syrup: Look for keto-friendly sweeteners such as stevia, monk fruit, or erythritol to satisfy your sweet tooth without kicking you out of ketosis.
- Egg yolks: These add richness and help bind the ingredients together.
- Coconut milk: Using coconut milk instead of cow's milk can add a creamy texture to the custard.
- Xanthan gum: This ingredient is optional but helps keep the custard scoopable, even when frozen.
Recipe Instructions:
- Combine cream cheese and water in a medium bowl and microwave for one minute.
- Whisk together until smooth. The mixture will be slightly frothy.
- Add your sugar-free syrup and egg yolks, then whisk until smooth.
- Microwave on high for 30 seconds, then whisk again.
- Repeat the microwaving and whisking process 3-6 more times, depending on your batch size, until the mixture has thickened.
- Transfer the mixture to a blender or mixer and blend until all ingredients are fully incorporated.
- (Optional) If you are concerned about consuming raw egg yolks, transfer the mixture to a stovetop and heat until it reaches 165 degrees Fahrenheit.
- Refrigerate the mixture until it is cold.
- Pour the custard mixture into an ice cream maker and freeze according to the manufacturer's instructions.
- Enjoy your keto frozen custard soft, or transfer it to a freezer-safe container for a firmer texture.
Flavor Variations:
The base recipe can be modified to create various flavor variations:
- Chocolate: Add cocoa powder or sugar-free chocolate syrup for a rich, chocolatey treat.
- Vanilla: Use a vanilla-flavored syrup or extract to enhance the custard's flavor.
- Fruit flavors: Experiment with sugar-free fruit syrups or extracts, such as raspberry, strawberry, lemon, or black cherry.
- Pumpkin spice: Add pumpkin puree and a blend of cinnamon, ginger, nutmeg, and allspice for a fall-inspired treat.
- Alcoholic twist: Try adding a small amount of vodka, rum, or liqueur to your custard for an adult-only dessert.
Remember, when making keto frozen custard, avoid adding sugar or high-carb ingredients. Always calculate your daily carb allowance and adjust your recipes accordingly to stay within your macros. Enjoy experimenting with these recipes and creating your own keto-friendly frozen custard treats!
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Carb content in frozen custard
Frozen custard is a frozen treat that is often compared to ice cream. It is usually made with milk, although some recipes call for coconut milk or other alternative "milks". It can be made at home or bought from stores and restaurants.
The number of carbs in frozen custard varies depending on the specific recipe and serving size. One source states that a 6-ounce serving has just over 32 grams of carbs. Another source states that a 0.67-cup serving of frozen custard contains 25.4 grams of total carbs, of which 25.4 grams are net carbs. This is considered very high in net carbs, as the ideal daily net carb allowance for someone on the keto diet is 20-30 grams per day.
Some recipes for frozen custard are specifically designed to be low-carb, keto-friendly, and sugar-free. These recipes often use coconut milk or other alternative milk products and sweeteners like stevia, monk fruit, or erythritol instead of sugar.
Overall, while frozen custard can be high in carbs, there are low-carb and keto-friendly alternatives available for those who want to enjoy this treat while adhering to the keto diet.
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Sugar alternatives in frozen custard
Frozen custard is traditionally made with a lot of sugar, milk, and eggs. However, there are alternative ingredients that can be used to make a sugar-free version that is suitable for a keto diet.
One option is to use keto-friendly sweeteners such as erythritol, stevia, or monk fruit instead of sugar. Erythritol is a naturally occurring sugar alcohol found in certain fruits and fermented foods. It is a common sugar substitute and can be used alongside orange zest to enhance the overall taste profile of the custard with refreshing notes. Monk fruit and stevia are also natural sweeteners that can be used in place of sugar to keep the custard sugar-free and low-carb.
Another option is to use fruit to sweeten the custard. Berries such as blueberries, strawberries, raspberries, and blackberries can add natural sweetness and great flavor. Ripe bananas or any other ripe sweet fruit can also be used as a natural sweetener, eliminating the need for added sugar.
Additionally, some people opt for dairy-free alternatives to traditional custard. Coconut milk or Greek yogurt can be used in place of heavy cream or milk to create a creamy and rich texture without the use of dairy. Almond milk and soy milk are also possible substitutes, although they may result in a slightly thinner consistency.
By using these alternative ingredients, it is possible to create a sugar-free and keto-friendly frozen custard that still retains the creamy and indulgent qualities of traditional custard.
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Store-bought keto frozen custard
While traditional frozen custard is typically high in net carbs, sugar, and milk, there are now several keto-friendly options available in stores. These include brands like Mammoth Creameries, Rebel, KETO, and Enlightened Keto. These products offer the taste and texture of traditional custard without compromising the dietary restrictions of the keto diet.
For those who prefer to make their own frozen treats, there are also recipes for keto-friendly frozen custard that can be made at home. These recipes often substitute coconut milk or almond milk for dairy and use sweeteners like ripe fruit or keto-friendly alternatives like stevia, monk fruit, or erythritol instead of sugar. Some recipes even include additions like vodka or rum for extra flavor.
One popular recipe for keto frozen custard includes heavy whipping cream, whole milk, and egg yolks. The fat content of the cream is balanced by mixing it with milk, and the egg yolks give the custard its characteristic color and creamy texture. This recipe can also be made dairy-free by substituting coconut milk for the cream and milk.
Another recipe variation suggests adding a soluble fiber supplement to offset some of the carbs. This recipe also includes heavy cream, milk, and egg yolks, but it can be customized with mix-ins like mint or chocolate chips. This recipe can be made in an ice cream maker or by blending and freezing the ingredients at home.
Whether store-bought or homemade, keto-friendly frozen custard provides a delicious and indulgent treat for those following a ketogenic diet. With its creamy texture and satisfying flavor, it's a perfect way to satisfy sweet cravings while adhering to the dietary restrictions of keto.
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Making keto frozen custard
While traditional frozen custard is not keto-friendly due to its high carb content, you can easily make a keto-friendly version at home with just a few simple ingredients. Here's a step-by-step guide to making keto frozen custard:
Ingredients
For this keto frozen custard recipe, you will need the following ingredients:
- Full-fat canned coconut cream (with the liquid drained) or coconut milk
- Sweetener of your choice (keto-friendly options include stevia, monk fruit, erythritol, or fruit)
- Vanilla extract or other desired flavourings (such as almond or orange extract)
- Spices like cinnamon or nutmeg (optional)
- High-fat content ingredients like cream or mascarpone cheese (optional, for a richer custard)
Instructions
- Combine all your ingredients in a blender or mixer. If you prefer a warm custard, preheat your oven to 180°C/350°F and follow the baking instructions below.
- Blend or mix until all the ingredients are fully incorporated and the mixture is smooth and creamy.
- If you're making baked custard, grease some ovenproof ramekins and place them in a large baking dish. Transfer the mixture to the ramekins.
- Boil some water and pour it into the baking dish until the ramekins are submerged in about an inch of water.
- Place the baking dish in the oven and bake the custard for around 30 minutes, or until firm on top.
- Remove from the oven and allow the custard to cool completely.
- If you prefer frozen custard, transfer the cooled custard to freezer-friendly containers and store it in the freezer. It will keep for up to six months.
- To serve, thaw the frozen custard overnight in the fridge and let it sit at room temperature for about 30 minutes.
Customizations
You can customize your keto frozen custard by adding different flavourings and mix-ins:
- For chocolate custard, whisk in some cocoa powder.
- Top the custard with fresh berries or any fruit that is in season.
- Add a splash of vodka to the mixture for an adult twist.
- Experiment with different types of milk, such as almond milk, or use heavy cream for an even richer custard.
Remember, when making keto frozen custard, it's important to avoid traditional sweeteners and use keto-friendly alternatives. Enjoy your delicious and keto-approved frozen treat!
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Frequently asked questions
Yes, you can eat frozen custard on keto if you make it yourself using a keto-friendly recipe. However, traditional frozen custard is not keto-friendly due to its high carb content.
You can find keto-friendly frozen custard recipes on websites such as Joy Filled Eats, Our OK Family, and All Day I Dream About Food. These recipes typically use sugar substitutes and low-carb or coconut milk to make the custard keto-friendly.
Yes, there are some pre-made keto-friendly frozen custard options available from brands like Mammoth Creameries, Realgood, and Rebel. However, some people have reported that these products can taste artificial or have an aftertaste.
