Best Low-Carb Syrups To Pour Over Keto Pancakes

There are many options for low-carb syrup to go with keto pancakes. You can make your own syrup at home with ingredients such as water, powdered monkfruit, maple extract, and xanthan gum. This syrup can be made in just 10 minutes and has 0 net carbs per serving. There are also several brands that make keto-friendly syrup, including Lakanto, Mrs. Butterworth’s, Cary’s, Choc Zero, Pyure, and So Nourished. These syrups vary in ingredients and flavors, but all offer a tasty and healthy option for those following a keto diet.

Keto-friendly syrup ingredients

Keto-friendly syrups are typically made with a combination of sweeteners, extracts, and thickeners. Here are some common ingredients used in keto-friendly syrup recipes:

Sweeteners:

• Erythritol: A sugar substitute that has a similar taste to sugar but with a more cooling effect. It is often blended with other sweeteners like stevia and xylitol to enhance the sweetness and mask any aftertaste.
• Stevia: A natural sweetener derived from the stevia plant. It is much sweeter than sugar, so a little goes a long way.
• Xylitol: A sugar alcohol sweetener that is commonly used as a sugar substitute. It has a similar sweetness level to sugar but with fewer calories.
• Allulose: A sweetener that occurs naturally in some fruits. It has a similar taste to sugar but with only 70% of the sweetness. Allulose has been found to aid weight loss and reduce body fat.
• Monk fruit: A popular sweetener in keto syrups due to its low glycemic index and lack of calories. However, it can have an unusual aftertaste that takes some getting used to.
• Granular or powdered sweeteners: You can use a variety of granular sweeteners and turn them into a powdered version using a blender. This helps create a smoother syrup without grittiness.

Extracts:

• Maple extract: This is crucial for giving the syrup that classic maple flavor. The quality of the extract matters, as it can greatly affect the taste of the syrup.
• Butter extract: Adds a subtle buttery flavor to the syrup.
• Vanilla extract: Enhances the other flavors in the syrup and can also contribute to a golden-brown color.

Thickeners:

• Xanthan gum: This is used to thicken the syrup and give it a similar consistency to traditional maple syrup. It is crucial for achieving the right texture. However, it must be measured carefully, as too much or too little can alter the recipe.
• Butter: Adds thickness and a delicious buttery flavor to the syrup.

Other Ingredients:

• Water: The base liquid for the syrup.
• Salt: Brings out the sweetness of the other ingredients.
• Citrus ingredients: Some recipes include orange juice and zest, which add a unique flavor and boost the immune-boosting properties of the syrup.
• Spices: Cinnamon, pumpkin spice, and other spices can be added for a unique flavor profile.
• Herbs: Rosemary, lavender, or basil can be added while the syrup cooks for a more complex flavor.

Syrup brands for keto diets

There are several syrup brands that offer low-carb options suitable for a keto diet. Here are some of the top brands and products to consider:

Lakanto Sugar-Free Maple Syrup

Lakanto's monk fruit-sweetened syrup contains only one net carb per serving, making it perfect for keto dieters. It also includes natural citrus extract and trace amounts of vitamins and minerals. However, it has a distinctive coffee syrup smell and flavour, and some may find the texture too watery.

Mrs. Butterworth’s Sugar-Free Syrup

This thick and rich syrup is a popular option, largely due to its accessibility in most US grocery stores. It contains zero net carbs and no fats or proteins, making it a tasty and convenient choice for keto dieters.

Cary’s Sugar-Free Syrup

Cary's syrup uses sorbitol and sucralose to achieve a flavour that is very similar to regular maple syrup. While some keto dieters may wish to avoid these sweeteners, the effect on blood sugar levels is minimal.

ChocZero’s Maple Syrup

ChocZero's monk fruit-sweetened syrup is one of the thickest sugar-free options available. It comes in a variety of flavours, including mango, chocolate, and vanilla. However, it must be used within 90 days of opening.

Pyure Organic Maple Syrup

Pyure's syrup uses a combination of erythritol and stevia extract to create a tasty alternative to traditional maple syrup. Erythritol has been found to improve dental health, and this syrup is also a good option for weight loss, as it contains no fat or protein.

So Nourished Pancake Maple Syrup

With only one net gram of carb per serving, this syrup is ideal for those new to the keto diet. It contains a high sodium content to help with the keto flu, as well as natural flavouring and sweeteners like erythritol, monk fruit, and stevia leaf extract.

Maple Grove Farms Vermont Sugar-Free Syrup

As the biggest packer of pure maple syrup, Maple Grove Farms knows how to make tasty syrups. Their sugar-free option tastes just like the real thing, but it does contain artificial sweeteners like aspartame, sucralose, and sorbitol, which may affect some individuals negatively.

Wholesome Yum Keto Maple Syrup

Wholesome Yum's syrup uses monk fruit extract and allulose, a natural sweetener derived from dried fruits, to create a syrup that is 70% as sweet as table sugar. Studies have shown that allulose can aid in weight loss, but it may cause digestive issues for some people.

All-U-Lose Natural Maple Flavored Syrup

With zero net carbs and calories, All-U-Lose syrup can be added generously to your favourite keto treats. It comes in a variety of flavours, including blueberry, strawberry, and vanilla, but some users have reported a bitter aftertaste.

Birch Benders Magic Syrup

Birch Benders offers a monk fruit-sweetened syrup with only one gram of net carb per serving. Their Mind-Body Maple option includes grass-fed collagen and MCT oil, providing additional health benefits such as improved skin and hair and boosted brainpower.

Making keto syrup from scratch

Ingredients

You will need the following ingredients to make keto syrup:

• Water
• A sweetener of your choice (e.g. allulose, erythritol, stevia, monk fruit, xylitol, swerve, or a blend)
• Salt (a small amount to bring out the sweetness)
• Maple extract (for that classic maple syrup flavour)
• Butter extract or vanilla extract (optional, but butter extract adds a delicious buttery flavour)
• Xanthan gum (optional, but it helps to thicken the syrup)

Method

• Thicken the xanthan gum (if using) by whisking it with a small amount of water and letting it sit for several minutes.
• In a small saucepan over low heat, add the rest of the water, salt, and sweetener. Bring the mixture to a simmer.
• Once simmering, remove from the heat and whisk in the xanthan gum mixture (if using).
• Add the maple extract and any other desired extracts (such as butter or vanilla). Whisk until combined.
• Let the syrup cool completely, then pour it into clean jars for storage.

Tips

• Use a good-quality maple extract for the best flavour.
• Be careful not to let the mixture boil, as it can burn easily.
• The syrup will continue to thicken as it cools and sits in the fridge.
• You can add a small amount of lemon juice to help preserve the syrup and make it last longer.
• Store the syrup in an airtight container in the refrigerator for up to two weeks.

Syrup storage instructions

Keto syrup can be stored in a sealed bottle or container at room temperature for up to 4 weeks. Be sure to keep it away from any direct light. You can also store it in the refrigerator, where it will last for up to 6 months.

If you want to freeze your syrup, simply use a freezer-friendly container and store it in the freezer for up to 6 months. Before enjoying, make sure the syrup is completely thawed and mixed well.

Some recipes suggest adding a little lemon juice to the syrup to help it last a little longer. This can increase the shelf life to around 4 weeks. Alternatively, a dash of citric acid can be used to achieve a similar effect.

When storing your syrup, it is best to use glass jars, such as Mason jars, as the syrup lasts better in glass than in plastic. However, it is entirely up to you, and any airtight container will work.

Health benefits of keto syrup

Keto syrup is a great alternative to traditional syrups, which are often loaded with sugar and high-fructose corn syrup. Here are some of the health benefits of keto syrup:

• Low in Carbohydrates and Calories: Keto syrup is typically low in carbohydrates and calories, making it a better option for people watching their weight or managing their blood sugar levels. For example, the Birch Benders Magic Syrup has only one gram of net carb and zero grams of sugar per serving.
• No Sugar Spike: Unlike traditional syrups that are high in sugar, keto syrup uses alternative sweeteners like monk fruit, erythritol, stevia, and allulose, which do not spike blood sugar levels. This makes it a safer option for diabetics and those following a keto diet.
• Improved Dental Health: Some sugar substitutes used in keto syrup, such as erythritol, have been found to be effective in preventing dental cavities and improving gum health. This makes keto syrup a better choice for those conscious about their dental hygiene.
• Weight Loss: Certain sweeteners used in keto syrup, such as allulose, have been linked to weight loss. Allulose has been found to decrease body fat, body fat percentage, and body mass index. This makes keto syrup a great option for those looking to manage their weight.
• No Artificial Ingredients: Many keto syrups are made without artificial ingredients, preservatives, or harmful chemicals. This means you're avoiding the potential negative health effects of these additives, which may include increased risk of certain diseases and inflammation.
• Versatility: Keto syrup is incredibly versatile and can be used on a variety of foods and drinks beyond just pancakes and waffles. You can use it on keto muffins, keto ice cream, or even in coffee to add a touch of sweetness without the sugar.
• Ease of Making: Making keto syrup at home is surprisingly easy and only requires a few simple ingredients. This gives you complete control over what goes into your syrup, ensuring it aligns with your dietary needs and preferences.
• Better Taste: Many users of keto syrup report that it tastes just like traditional maple syrup or even better. The vanilla and butter extracts in some recipes enhance the flavor, making it a delicious addition to your favorite keto treats.
• Longer Shelf Life: Keto syrup often has a longer shelf life compared to traditional syrup. Some can be stored at room temperature for up to 4 weeks, while others can be refrigerated for up to 6 months, making it a convenient option for those who don't use syrup regularly.

Frequently asked questions