Keto-Friendly Candy: What Sweet Treats Can You Eat?

Are you on a keto diet but don't want to give up on your favourite candies? Well, you don't have to! There are plenty of keto-friendly options out there that can satisfy your sweet tooth without kicking you out of ketosis.

Keto-friendly treats are becoming more and more common, and you can find them in grocery or convenience stores, or even online. These treats are usually sweetened with sugar substitutes like erythritol, stevia, monk fruit, and allulose, so you can enjoy a sweet treat without spiking your blood sugar levels.

So, what are some examples of keto-approved candies? If you're a fan of gummy bears, you can try SmartSweets Gummy Bears or Brach's Sugar-Free Assorted Gummy Bears. For chocolate lovers, there's the Lily's Dark Chocolate Covered Caramels, or the ChocZero White Chocolate Peanut Butter Cups. If you're craving something crunchy, try the N!CK's Keto Snack Bar, which is similar to a Snickers bar but with only 3 net carbs per bar!

There are also keto-friendly hard candies, lollipops, and even sugar-free caramel options available. Just remember, while these treats are low in carbs, they're not calorie-free, so it's best to enjoy them in moderation as an occasional treat.

Keto-friendly candy options

The ketogenic diet is a low-carb, high-fat diet that restricts your daily carb intake to 20-50 grams, putting your body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This means that most sugary sweets are off-limits. However, there are plenty of keto-friendly candy options available that can satisfy your sweet tooth without kicking you out of ketosis.

What to Look for in Keto-Friendly Candies:

• Net carbs: Look for candies with minimal net carbs, which are calculated by subtracting fibre and sugar alcohols from the total carbs. Aim for candies with less than 10 grams of net carbs per serving.
• Ingredient quality: Choose candies that are free from artificial sweeteners and unnecessary additives. Natural sweeteners like erythritol, allulose, stevia, and monk fruit are ideal as they have minimal impact on blood sugar levels.
• Availability: Opt for candies that are easily available online or in grocery and convenience stores.
• Gummy candies: SmartSweets Gummy Bears, Sour Gummy Bears, and Peach Rings are sweetened with stevia and allulose, offering a tasty treat without the sugar spike.
• White chocolate: ChocZero White Chocolate Peanut Butter Cups are free of sugar alcohols, artificial sweeteners, soy, and palm oil, with only 1 gram of net carbs per piece.
• Chocolate-covered caramels: Lily's Dark Chocolate Covered Caramels are bite-sized treats sweetened with stevia and erythritol, offering 6 grams of net carbs per serving.
• Nutella lovers: Go Better Keto Dark Chocolate Hazelnut Butter Cups provide the taste of Nutella without the sugar, with less than 1 gram of net carbs per serving. They are also vegan, dairy-free, soy-free, and preservative-free.
• Hard candy: Stevita Naturals Hard Candy is a sugar-free, all-natural option with zero net carbs. They come in cherry, grape, orange, and strawberry flavours.
• Caramel: Cocomels Coconut Milk Caramels in Sea Salt are soft caramels made with coconut cream, sweetened with allulose and monk fruit. A serving of five caramels contains just 2 grams of net carbs.
• Mints: Dr. John's Healthy Sweets Peppermint Hard Candy is a refreshing, keto-friendly treat with 2 grams of net carbs per four pieces. They are sweetened with erythritol and xylitol and flavoured with natural ingredients.
• Organic keto candy: BHU Keto Truffle Fat Bombs are certified organic and come in delicious flavours like Double Dark Chocolate, Hazelnut, Mint, and Peanut Butter. Each piece has 1 gram of net carbs.
• High-fat treat: Sweetwell Keto Chocolate Bites combine chocolate with almonds or peanuts for a tasty treat. They are sweetened with stevia and are higher in healthy fats thanks to the nuts. Each serving has 1 gram of net carbs.
• Milk chocolate: Bulletproof Original Milk Style Chocolate Bar offers the taste of milk chocolate with only 2 grams of net carbs per serving. It is sweetened with stevia and erythritol, which don't impact blood sugar levels.

Homemade Keto Candy:

If you're feeling creative, you can also make your own keto-friendly candy at home. Here's a simple recipe for keto candy with only 1 gram of net carbs:

Ingredients:

• 1/2 cup + 2 tablespoons salted butter
• 1 cup allulose (or monk fruit sweetener)
• 2/3 cup heavy cream
• Vanilla extract (optional)

Directions:

• Line and grease an 8x8-inch baking dish with parchment paper.
• In a deep pot, melt the butter over medium heat. Add the sweetener, cream, and vanilla (if using) and bring to a simmer. Stir regularly until the mixture begins to bubble.
• Use a candy thermometer to check the temperature. Once it reaches 145C/290F, remove from the heat.
• Spoon the candy mixture into the lined pan and refrigerate until firm.
• Once firm, break the candy into pieces and enjoy!

You can also customise this recipe by adding your favourite nuts or extracts or dipping the candies in melted chocolate.

Best keto gummy candy

Kiss My Keto is a popular brand for keto-friendly gummy candies. The brand offers a variety of gummy candies, including:

• Gummy Bears: These are a good alternative to regular gummy bears, with only 2 net carbs per bag and made with MCT oil.
• Fish Friends: These are similar to Swedish Fish but with only 2 net carbs per bag.
• Watermelon Gummies: Reminiscent of Sour Patch Kids watermelon gummies, but with only 3 net carbs per bag.
• Tropical Rings: These peach rings have 2 net carbs per bag and bring back nostalgia.

SmartSweets Gummy Bears are another option for keto-friendly gummy candies. They are sweetened with stevia and allulose and have 18 grams of net carbs in each 1.8-ounce (50-gram) bag. However, the bag can be divided into portions to fit your macros.

If you prefer to make your own keto gummy candies, there are recipes available online that use sugar-free Jello, unflavored gelatin powder, and water. You can experiment with different flavors and shapes by using various molds.

Best keto chocolate

While on a keto diet, you can still enjoy chocolate, as long as it is low in carbs and has no added sugar. Generally, any dark chocolate that contains at least 70% cocoa solids is a perfect option to curb those chocolate cravings.

• Kiss My Keto – This brand offers a variety of keto dark chocolates with pumpkin seeds, toasted hazelnuts, roasted almonds, or simple dark chocolate. The chocolate is sweetened with stevia and has just 1g net carb per serving.
• Lily’s – This brand has a salted caramel milk chocolate-style bar made from healthy ingredients like unsweetened chocolate and erythritol. They also offer a variety of other keto-friendly chocolate bars and baking chips with no added sugar.
• ChocZero – This brand has a diverse product range, including milk chocolate, peanut butter cups, chocolate bark, bars, baking chips, and syrups. Their products are sweetened with monk fruit and have almost zero carbs and zero sugar.
• CHOCXO – This brand offers keto-friendly foods made with real sugar and high-quality cacao. Their line includes chocolate squares, almond butter cups, and chocolate-covered nuts.
• ChocoPerfection – This brand is sweetened with a blend of erythritol and chicory root fiber/FOS, and includes chocolate bars in several flavors.

In addition to these brands, there are also some great recipes online for making your own keto chocolate at home.

Best keto hard candy

If you're craving hard candy on a keto diet, there are several options available. Here are some of the best keto hard candies:

Stevita Naturals Hard Candy

Stevita Naturals Hard Candy is a popular choice for those on a keto diet. These candies are sugar-free, all-natural, and have zero net carbs. They come in four classic hard candy flavours: cherry, grape, orange, and strawberry. Stevita Naturals Hard Candy is naturally sweetened with stevia and isomalt, a sugar alcohol derived from sugarcane. This product is also free from gluten, artificial flavours, and common allergens.

Dr. John's Healthy Sweets Peppermint Hard Candy

For those who enjoy a refreshing, minty treat, Dr. John's Healthy Sweets offers a keto-friendly peppermint hard candy. These candies are sweetened with erythritol and xylitol and naturally flavoured and coloured with fruit and vegetable juice. Each serving of four pieces contains only 2 grams of net carbs, making them a good option for those watching their carb intake. The company also offers a variety of other keto-friendly hard candies.

Koochikoo Lollipops

Koochikoo Lollipops are another great option for keto dieters craving lollipops. These sugar-free lollipops are made with natural fruit flavours and organic prebiotic fibre, with just 1 net carb per lollipop. They offer fun and unique flavour combinations, such as pineapple-orange, fuji apple, pomegranate-blueberry, and blueberry-lemon.

Project 7 Organic Golly Lolli's

Project 7 Organic Golly Lolli's is another excellent choice for keto lollipops. These lollipops are made with organic fruit concentrates and sweetened with monk fruit, a natural sweetener. Each pack includes four fruity flavours, and each lollipop contains only 2 net carbs.

Homemade Keto Hard Candy

If you enjoy making your own treats, you can also try making keto hard candy at home. A simple recipe includes butter, a zero-sugar sweetener (such as allulose, monk fruit, or keto brown sugar), heavy cream, and vanilla extract. The ingredients are melted and combined, then refrigerated until firm. You can also add mix-ins like chopped nuts or extracts, or dip the candies in melted chocolate for a more indulgent treat.

Best keto caramel

Cocomels Coconut Milk Caramels in Sea Salt

Healthline ranks Cocomels Coconut Milk Caramels in Sea Salt as the best keto caramel candy. Each caramel contains 0 grams of net carbs, and a serving of five caramels contains 2 grams of net carbs. They are sweetened with allulose and monk fruit, both of which are considered zero-calorie sweeteners. The soft caramels are made with coconut cream, giving them a rich, delectable mouthfeel.

Keto Caramel Sauce

For those who prefer a keto caramel sauce, The Big Man's World has a highly-rated recipe that only requires two ingredients: heavy cream and allulose. The sauce is rich, creamy, and gooey, and can be used to elevate keto pancakes or keto-fy a salted caramel cold brew. It can be made vegan by substituting condensed coconut milk for the heavy cream. The sauce will last for up to two months in the refrigerator.

Other Options

In addition to the above, there are several other options for keto-friendly caramel candies and sauces. These include:

• ChocZero Sugar Free Caramels - Keto Candy - All Natural, Soft and Chewy - Low Carb Snack (3.5oz Box)
• Keto Wise Fat Bombs - Crispy Caramels - 16 packs 32g each
• HighKey Sugar Free Chocolate Caramel Candy Bar - Keto Snacks Peanut Butter Nougat Bars Diabetic Dessert Low Carb Candies Healthy Chocolates Diet Friendly Food Adults No Sugar Added High Fiber Bars 6ct
• A homemade recipe from Tasteaholics that uses erythritol as a sweetener

Frequently asked questions