Chocolate Keto: What's The Best Sweet Treat?

The keto diet is notoriously restrictive, requiring you to cut out many of your favourite treats. However, chocolate is allowed on a keto diet, as long as it's dark, sugar-free, or specifically designed for keto. The key is to choose chocolate with a high concentration of cocoa solids and low sugar content. Dark chocolate with 70% or more cocoa solids is considered keto-friendly, with some varieties containing as little as 1g net carbs per piece. While portion control is important, you can still indulge in this sweet treat without derailing your ketosis.

Dark chocolate is keto-friendly

If you're on a keto diet, you may be wondering if you have to give up chocolate altogether. The good news is that dark chocolate is keto-friendly and can be enjoyed as a treat, even on this very low-carb, high-fat diet.

Dark chocolate is made by combining fat and sugar with cocoa. The key difference between dark chocolate and milk chocolate is that dark chocolate contains a higher concentration of cocoa and less sugar. The higher the cocoa percentage, the better the quality of the chocolate, and the less sugar it will contain. For dark chocolate to be considered good quality, it should contain at least 70% cocoa solids. This means it will be lower in sugar and, therefore, more suitable for a keto diet.

The Health Benefits of Dark Chocolate

High-quality dark chocolate is rich in flavonoids, a type of antioxidant found in plant foods. This means it has been linked to a variety of health benefits, including a lower risk of heart disease and improved brain function. Dark chocolate is also a good source of minerals and antioxidants and contains a decent amount of fibre.

How to Include Dark Chocolate in Your Keto Diet

When choosing a keto-friendly chocolate, look for a minimum of 70% cocoa solids and check the sugar content. Unsweetened chocolate is best, but if you want to add a little sweetness, stick to natural low-carb sweeteners like stevia, monk fruit, or erythritol.

Remember, portion control is essential when including dark chocolate in your keto diet. While a small amount of dark chocolate can fit into your daily carb allotment, a larger serving is more likely to exceed your limit. So, enjoy your dark chocolate, but make sure you monitor your portions!

Milk chocolate is not keto-friendly

Chocolate milk, for example, contains approximately 9.74 grams of net carbs per 100 grams. In a standard keto regimen, the daily net carb intake is typically between 20 to 50 grams. So, a single serving of chocolate milk could be a significant portion of your daily carb allowance.

Moreover, the sugars in chocolate milk are often added sugars, which are different from the natural sugars found in fruits. These added sugars can cause a rapid spike and then a drop in blood sugar levels, leading to energy fluctuations throughout your day. This is not ideal when you're on a keto diet, which aims to provide a steady source of energy by burning fat rather than relying on sugars.

Milk chocolate contains significantly less cocoa solids than dark chocolate. This usually indicates that it has a greater amount of sugar. For instance, milk chocolate contains only around 25% cocoa solids, while dark chocolate contains anywhere from 50 to 90 percent.

Therefore, if you're following a keto diet, it's best to avoid milk chocolate and opt for dark chocolate with a high cocoa content instead.

Keto hot chocolate

A warm mug of hot chocolate is the ultimate treat on a cold winter day. Here is a quick and easy recipe for a keto-friendly version of this comforting drink. This recipe is sugar-free, gluten-free, diabetic-friendly, and can even be made dairy-free.

Ingredients:

• Unsweetened almond milk
• Heavy cream or full-fat coconut milk (for a dairy-free version)
• Unsweetened cocoa powder
• Keto-friendly sweetener (such as stevia, erythritol, or monk fruit)
• Vanilla extract (optional)

Instructions:

This keto hot chocolate can be made on the stovetop or in the microwave.

For the stovetop method:

• In a small saucepan, heat the almond milk and heavy cream over medium heat until steaming.
• Whisk in the cocoa powder and sweetener until fully incorporated.
• Pour into cups and serve.

For the microwave method:

• Heat the almond milk and heavy cream in mugs in the microwave for 90 seconds.
• Stir in the cocoa powder and sweetener until combined.

Tips:

• Be sure to heat the liquid before adding the cocoa powder to avoid lumps.
• Use unsweetened almond milk to keep the carb count low.
• For a dairy-free version, replace the heavy cream with full-fat coconut milk.
• Top with whipped cream or keto marshmallows for an extra decadent treat.

Pre-made Mix Options:

If you're short on time, there are also pre-made keto hot chocolate mixes available online, such as Lakanto Drinking Chocolate and Keto Cocoa made with MCT oil.

So, go ahead and indulge in a warm and comforting cup of keto hot chocolate without derailing your diet!

Keto chocolate milkshake

A keto chocolate milkshake is a great way to satisfy your sweet tooth while on a keto diet. This indulgent, rich, and creamy treat is not only delicious but also packed with good fats and nutrients. Here's a guide to help you make the perfect keto chocolate milkshake, along with some insights into choosing keto-friendly chocolate.

Choosing the Right Chocolate for Keto

When it comes to chocolate, dark chocolate is the way to go for keto dieters. Dark chocolate has a higher concentration of cocoa solids, which means it has lower levels of sugar compared to milk chocolate. Look for chocolate with a minimum of 70% cocoa solids, as this ensures a lower carbohydrate content. Some brands even offer chocolate with 85% to 90% cocoa, providing an even better option for keto dieters.

It's important to read the labels and be mindful of the added sugar in chocolate. Unsweetened chocolate or chocolate with minimal natural sweeteners like stevia, monk fruit, or erythritol are better choices.

Now, let's get to the fun part—making your milkshake! Here are two delicious keto chocolate milkshake recipes to try:

Recipe 1: Basic Keto Chocolate Milkshake

This basic recipe is quick and easy to make, requiring just a few simple ingredients:

• Milk of your choice (unsweetened coconut milk, heavy cream, or any low-carb milk)
• Cocoa powder or cacao powder (unsweetened)
• Granulated sweetener (erythritol, monk fruit sweetener, or allulose)
• Vanilla extract
• Ice

Simply blend all the ingredients together until smooth and creamy. You can adjust the sweetness and thickness to your liking by adding more sweetener or ice.

Recipe 2: Indulgent Keto Chocolate Milkshake

For an extra indulgent treat, try this recipe with a few additional ingredients:

• 1/2 cup full-fat coconut milk or heavy cream
• 1-2 tablespoons cacao powder to taste
• 1/2 teaspoon vanilla extract
• Pinch of pink Himalayan salt or salt of choice
• 2-4 tablespoons erythritol or sweetener of choice, to taste
• 1/2 cup ice, as needed
• Optional add-ins: chia seeds, collagen peptides, MCT oil, hemp hearts

Blend all the ingredients, except the ice, until smooth. Then, add the ice and blend again until you reach the desired thickness. This recipe provides a refreshing and creamy milkshake that tastes just like ice cream!

Tips for a Perfect Keto Milkshake

• Use a high-speed blender for the creamiest results.
• Experiment with different types of milk and sweeteners to find your favorite combination.
• For an ultra-rich milkshake, make your own keto chocolate milk by combining milk, cocoa powder, and sweetener, and use it as a base.
• If you're feeling creative, add a scoop of keto-friendly chocolate or vanilla protein powder for an extra nutritional boost.
• Always read the labels and be mindful of the carbohydrate and sugar content of your ingredients.

Remember, while keto chocolate milkshakes can be a delicious treat, it's important to consume them in moderation as part of a balanced keto diet. Enjoy your indulgent and creamy keto treat!

Keto chocolate desserts

Chocolate is allowed on a keto diet, but it's important to choose the right type and watch your portion sizes. Here are some ideas for keto chocolate desserts to satisfy your sweet tooth while sticking to your keto diet:

Keto Chocolate Mug Cake

This single-serving dessert is perfect for when you're craving something chocolatey and indulgent. To make it keto-friendly, use a sugar substitute like stevia or erythritol instead of regular sugar. You can also use almond flour or coconut flour in place of wheat flour to keep the carb count low. Add in some cocoa powder and a hint of vanilla extract for that classic chocolate cake flavour. Bake it in the microwave for a few minutes, and you've got yourself a delicious and keto-friendly chocolate mug cake!

Keto Chocolate Peanut Butter Mousse

Chocolate and peanut butter are a match made in heaven, and this mousse combines the two for a decadent dessert. Use sugar-free dark chocolate with at least 70% cocoa solids, melted and combined with creamy peanut butter and a touch of sweetener. Whip it all together until light and fluffy, and serve chilled for a rich and satisfying keto treat.

Keto Chocolate Salted Caramel Truffles

These truffles are the perfect bite-sized indulgence. Start by making a caramel filling with butter, heavy cream, and a keto-friendly sweetener. Roll the caramel into small balls and chill them in the freezer. Meanwhile, melt some sugar-free dark chocolate and dip the caramel balls into the chocolate to coat them. Sprinkle with a touch of sea salt before the chocolate sets for a delicious sweet and savoury contrast.

Keto Peppermint Fudge

This fudge is a refreshing and satisfying keto dessert option. Combine melted dark chocolate with coconut cream, peppermint extract, and a touch of sweetener. Pour the mixture into a lined baking dish and chill until set. Cut into squares and enjoy! The peppermint adds a refreshing twist to the rich, dark chocolate fudge.

Keto Chocolate Milkshake

For a creamy and indulgent drink, try this keto chocolate milkshake. Blend together coconut milk, cocoa powder, a touch of sweetener, and ice cubes until smooth and frothy. You can even add in some MCT oil for an extra boost of healthy fats. Top with whipped cream and a sprinkle of cocoa powder for a milkshake that rivals any non-keto option.

Remember, when indulging in keto chocolate desserts, portion control is key. Enjoy these treats in moderation as part of a balanced keto diet, and always check the labels to ensure the ingredients fit within your macros and carb limits.

Frequently asked questions