Irish Cream: Keto-Friendly Or Forbidden Fruit?

Irish cream is a delicious drink, but is it keto-friendly? The answer is yes, and no. While you can buy keto-friendly Irish cream, traditional Irish cream like Bailey's is not keto-friendly. This is because it contains sugar and other ingredients that are not keto-friendly. However, there are recipes available online for keto-friendly Irish cream, and some people have shared their own recipes and experiences making it. So, if you're following a keto diet and craving a creamy drink, you can still enjoy a tasty Irish cream.

Keto Irish Cream recipe

Ingredients:

• 2/3 cup powdered sweetener (or to taste)
• 2 teaspoons unsweetened cocoa powder
• 1 teaspoon instant espresso granules
• 1 teaspoon pure almond extract
• 1 teaspoon pure vanilla extract
• 2 cups heavy whipping cream
• 1 cup whiskey or bourbon

Optional:

• 1/4 cup unsweetened hemp milk (or almond milk)
• 1 tablespoon cocoa powder
• 1/2 teaspoon instant coffee
• 1/2 teaspoon almond extract (or sub more vanilla extract)

Method:

Add all the ingredients to a blender and pulse until well combined and creamy. Be careful not to over-mix, as this can cause the mixture to curdle or turn into whipped cream. You can also use a hand mixer or a whisk, but a blender is the easiest option.

This recipe yields a rich and delicious keto-friendly Irish cream with an intense mocha flavor and a healthy serving of whiskey. It is best served in coffee or on the rocks and can be stored in the refrigerator for up to a month.

Bailey's Irish Cream ingredients

Baileys Irish Cream is made with a blend of Irish whiskey, cream, cocoa, and various other ingredients. The drink was first introduced in 1974 and is now available in a variety of flavours, including mint chocolate, crème caramel, coffee, and hazelnut.

The full list of ingredients is as follows:

• Cream
• Irish whiskey from various distilleries
• Cocoa
• Vegetable oil
• Herbs
• Sugar
• Vanilla
• Caramel

The exact quantities and preparation methods are proprietary, but some websites have created copycat recipes that claim to taste similar to the original. These recipes typically include:

• Sweetened condensed milk
• Heavy cream or half-and-half
• Irish whiskey
• Chocolate syrup or cocoa powder
• Vanilla extract
• Almond extract
• Instant coffee

Keto-friendly whiskey

Whiskey is a keto-friendly alcohol option, as it contains zero carbs. However, when making an Irish cream liqueur at home, it's important to be mindful of other ingredients that may add carbs and take the drink out of the keto-friendly zone.

Choosing the Right Whiskey

When selecting a whiskey for your keto-friendly drink, it's best to opt for a pure form of whiskey without any added flavours or sugars. Whiskey, in its pure form, is a zero-carb alcohol, making it a good choice for those following a keto diet. However, be cautious of pre-mixed drinks or flavoured whiskeys, as these may contain added carbohydrates and sugars.

Keto-Friendly Mixers

When mixing your whiskey, it's important to choose low-carb mixers. Here are some suggestions:

• Diet soda
• Seltzer
• Diet tonic water
• Powdered drink mixes (e.g. Crystal Light or Wyler's Light)
• Sugar-free lemonade
• Bitters

Keto Irish Cream Recipe

If you're looking to make a keto-friendly version of Irish cream, similar to Bailey's, here's a recipe you can try:

Ingredients:

• Heavy whipping cream
• Whiskey (a keto-friendly brand of your choice)
• Sweetener of your choice (e.g. powdered monk fruit, erythritol, xylitol, or allulose syrup)
• Unsweetened cocoa powder
• Instant coffee (regular or espresso)
• Vanilla extract
• Almond extract

Directions:

• Combine all the ingredients in a blender, adding sweetener to taste.
• Pulse until well combined and creamy. Be careful not to over-blend, as it may become too thick.
• Store your keto Irish cream in the refrigerator. It should last for about a week to a month, depending on the ingredients used.

Feel free to adjust the amounts of each ingredient to suit your taste preferences. This recipe is versatile and can be made with or without the cocoa powder and coffee, depending on your desired flavour profile.

Additional Tips

• Always consume alcohol in moderation, regardless of your diet.
• Be mindful of your body's response to alcohol while in ketosis, as sensitivity to alcohol may be heightened.
• When in doubt about a particular brand or ingredient, check the nutritional label to ensure it aligns with your keto diet.

Sugar-free condensed milk

Ingredients

• Heavy whipping cream
• Sweeteners (a combination of allulose or Bocha Sweet and Swerve Confectioners is recommended)
• Butter (unsalted)
• Xanthan gum
• Vanilla extract (optional)

Method

• In a large heavy saucepan, whisk together the whipping cream and sweeteners.
• Bring to a boil, then reduce the heat and simmer gently for 30 minutes. It's important to keep an eye on the mixture, as you want it to simmer but not continue to boil. There should be little bubbles along the edges the whole time.
• Remove from the heat and add the butter. Whisk until melted.
• Sprinkle the surface with xanthan gum and whisk vigorously to combine.
• Let the mixture cool completely.

Tips

The combination of sweeteners is vital to achieving the right consistency. Erythritol-based sweeteners, such as Swerve, tend to recrystallize too much as they cool. Meanwhile, using only allulose or BochaSweet may make the mixture too runny, preventing your desserts from setting properly. Allulose also tends to caramelize very easily, so your condensed milk may end up with a darker colour if you cook it for too long or at too high a temperature.

Dairy-Free Option

You can make this recipe with full-fat coconut milk instead of heavy whipping cream. However, it's not recommended to replace the butter with coconut oil, as it doesn't blend in as well. Simply cook the mixture a bit longer and add a touch more xanthan gum to help thicken it up.

Storage

Once made, sugar-free condensed milk can be stored in an airtight container or glass jar in the refrigerator for up to two weeks.

Uses

Keto-friendly sweeteners

Natural Sweeteners

Natural sweeteners are derived from nature and are not developed in a lab. Here are two examples:

• Stevia: Extracted from the stevia plant, stevia is approximately 200 to 300 times sweeter than sugar. It has zero calories, carbohydrates, and other nutrients, making it suitable for a keto diet. It has been linked to lower blood sugar levels and may help reduce blood pressure. However, some people may find that stevia has a bitter aftertaste.
• Monk Fruit: Monk fruit is a natural sweetener native to Southeast Asia and is around 150 to 200 times sweeter than sugar. It contains zero calories and carbs and does not appear to raise blood sugar or insulin levels. Monk fruit is also rich in antioxidants. However, it can be expensive, and there are currently no long-term studies on its regular use.

Sugar Alcohols

Sugar alcohols have a similar chemical structure to sugar, activating the sweet taste receptors on your tongue. They contain fewer calories and net carbs than plain table sugar. Examples include:

• Erythritol: Erythritol is a sugar alcohol found naturally in some fruits and vegetables or extracted from corn. It contributes the least calories and net carbs among sugar alcohols and does not affect blood sugar or insulin levels. Erythritol has antioxidant properties and may improve blood vessel function in people with type 2 diabetes. It is considered safe to consume, although it may cause nausea in large doses.
• Xylitol: Xylitol is another sugar alcohol with a sweetness similar to regular sugar. It contains about two-thirds of the calories found in table sugar. Studies suggest that xylitol can help reduce body weight, blood sugar, and increase insulin concentration in diabetic rats. However, it may cause digestive issues in some individuals.

Artificial Sweeteners

Artificial sweeteners are created through chemical processes and are generally not recommended. Examples include:

• Aspartame: A commonly used artificial sweetener often found in diet sodas and sugar-free foods. Aspartame is controversial due to safety concerns and potential links with brain damage in certain individuals.
• Sucralose: A zero-calorie artificial sweetener that is 400-700 times sweeter than sugar. The impact of sucralose on blood sugar is not well established, and there are concerns about its potential negative effects on the gut biome.

Frequently asked questions