Keto-Friendly Sweets: What's Allowed And What's Not

The ketogenic diet is a very restrictive diet, with 80 to 90 percent of calories coming from fat, 5 to 15 percent from protein, and just 5 to 10 percent from carbohydrates. This means that desserts are usually off the menu. However, with a few simple ingredient swaps, it is possible to make keto-friendly treats. For example, white flour can be replaced with low-carb almond meal or coconut flour, and white sugar can be swapped for sweeteners such as monk fruit extract, stevia, and erythritol. There are also some ready-made keto-friendly desserts available to buy, such as HighKey mini cookies, Quest Peanut Butter Cups, and Atkins Endulge Dark Chocolate Covered Peppermint Patties.

Keto-friendly chocolate treats

Chocolate is often associated with being unhealthy, but it can be enjoyed as part of a keto diet—in moderation, of course! The key is to choose the right kind of chocolate and to be mindful of portion sizes.

How to choose the right chocolate

Most keto chocolate recipes call for unsweetened cocoa powder or unsweetened chocolate bars. Some recipes might require an 80% cocoa or higher chocolate bar. If you're using commercially sweetened chocolates, it's best to refer to a keto sweetener guide. Maltitol, for example, is often found in commercial chocolate bars but is not recommended for keto.

• Keto cups – These treats are made with melted chocolate and coconut butter and are the perfect no-bake, low-carb option. You can also swap the coconut butter for almond butter or any other nut or seed butter.
• Keto chocolate chip cookies – A classic cookie made keto-friendly by using low-carb ingredients such as almond flour and powdered erythritol or stevia.
• Keto chocolate donuts – You can make these donuts keto-friendly by using sugar-free chocolate chips for the glaze.
• Keto chocolate peanut butter hearts – Coconut flour thickens up the peanut butter centre of these treats, making them rich and preventing oozing.
• Keto chocolate mint cups – A refreshing take on chocolate treats, these mint cups can be stored in the freezer for a quick snack.
• Keto chocolate macadamia nut fat bombs – These handy treats can be stored in the freezer and are perfect for fighting cravings.
• Low-carb chocolate mousse – A creamy, chocolatey dessert that can be made dairy-free by using coconut milk.
• Keto chocolate lava cake – A delicious, indulgent, and molten chocolate cake that is surprisingly low-carb.
• Keto chocolate cake with peanut buttercream – A rich and creamy combination of chocolate and peanut butter, this cake is sure to be a hit.
• Truffettes de France Original Keto Cocoa Bites – These bonbon-sized bites pack a big chocolate flavour with zero sugar and no carbs.

Low-carb desserts

Dessert doesn't have to be off the menu when you're on a low-carb or keto diet. There are plenty of delicious treats you can enjoy that won't kick your body out of ketosis. Here are some ideas for low-carb desserts to satisfy your sweet tooth:

Ice Cream

Ice cream is a classic dessert, and there are many ways to make it keto-friendly. Try a basic keto vanilla or chocolate ice cream, or get creative with flavours like mint, strawberry, or cookie dough. You can even make keto ice cream sandwiches or dairy-free ice cream with creamy coconut milk.

Cheesecake

Cheesecake is a rich and indulgent dessert that can be made keto-friendly with a few simple ingredient swaps. Try a no-bake keto cheesecake with a cherry sauce or lemon curd topping, or go for a baked version like a New York-style baked keto cheesecake with a shortbread crust. For a fruity twist, add some blueberries or raspberries to your cheesecake batter.

Cookies

Cookies are a quick and easy dessert that can be made keto-friendly. Try chocolate chip cookies, peanut butter cookies, or almond cinnamon butter cookies. You can also make keto oatmeal cookies or no-bake cookies for a faster treat.

Chocolate Treats

Chocolate is a favourite dessert ingredient, and it can be made keto-friendly, too. Try keto chocolate mousse, keto chocolate brownies, or keto chocolate truffles. For a fun treat, make keto chocolate chip cookies and turn them into ice cream sandwiches!

Pies and Tarts

Pies and tarts are a great way to enjoy a sweet treat while on a keto diet. Try a keto lemon meringue pie, key lime pie, or coconut cream pie. For a festive twist, make a keto pecan pie with an almond flour crust. If you're feeling adventurous, try making a dairy-free custard tart.

Other Desserts

There are plenty of other low-carb dessert options to explore, such as keto red velvet cake, keto cinnamon rolls, keto peanut butter cups, and keto lemon bars with a shortbread crust. Get creative and experiment with different ingredients and flavours to find your favourite keto-friendly treats!

Sugar alternatives

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch, producing a fine white powder or granules. Erythritol is not completely calorie-free, containing 0.24 calories per gram vs 4 calories per gram of table sugar. Erythritol has been found to have no impact on blood sugar levels and may even be more effective in fighting dental plaque and caries than xylitol and sorbitol.

Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Like stevia, it contains zero calories, zero carbs and doesn’t appear to raise blood sugar or insulin levels. Monk fruit is also rich in antioxidants known as mogrosides, which account for its sweetness. One downside of monk fruit is that it can be expensive, and as it is a relatively new product, there are no long-term impact studies available.

Stevia

Stevia is an extract from the Stevia plant and is approximately 200 to 300 times sweeter than sugar. It is non-nutritive, meaning it contains zero calories, carbohydrates or other nutrients, which is great news for anyone following a Keto diet. Depending on the variety of stevia, the active compounds can be 30-150 times sweeter than sugar, meaning a little goes a long way. It has that familiar sweet flavour, but some varieties may come with a slightly bitter aftertaste with hints of liquorice. Stevia has been linked to lower blood sugar levels and has been shown to have no effect on blood sugar response.

Xylitol

Xylitol is another sugar alcohol with a similar sweetness to regular sugar. It contains 2.4 kcal per gram - around two-thirds of that found in standard table sugar. Animal studies suggest that in diabetic rats, xylitol can contribute towards a reduction in body weight and blood sugar, along with a significant increase in serum insulin concentration and glucose tolerance compared to a control. However, unlike natural sweeteners, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort. It is also important to note that even in small amounts, xylitol is toxic to dogs.

Sucralose

Sucralose is another zero-calorie artificial sweetener. It is 400–700 times sweeter than sugar so is only used in small quantities. The impact of sucralose on blood sugar levels is not well established and may depend on previous use of artificial sweeteners. There are also concerns around the potential negative impact sucralose may have on the gut biome and the risk that it may break down and interact with other ingredients at high temperatures.

Baked keto treats

If you're craving something sweet but don't want to stray from your keto diet, there are plenty of delicious baked treats you can enjoy. Here are some ideas for indulgent, keto-friendly baked goods:

Keto Brownies

For a quick and easy dessert, try whipping up a batch of keto brownies. They're fudgy, moist, and can be enjoyed warm or cold. You can even top them with a scoop of keto ice cream for an extra indulgent treat.

Keto Lemon Bars with a Shortbread Crust

These bars offer a burst of citrus flavour and are a refreshing change from chocolate-based treats. The buttery shortbread crust adds a nice crunch and complements the tangy lemon filling.

Keto Coconut-Lime Cupcakes

These cupcakes are a fun and tasty way to incorporate keto into your baking. The coconut and lime flavours create a tropical, vibrant dessert that's perfect for sharing with others.

Keto Cinnamon Rolls

If you're a fan of cinnamon, these keto cinnamon rolls are a great option. They fill your kitchen with a warm, inviting fragrance and offer a soft, fluffy texture with only 1 gram of net carbs each.

Keto Chocolate Chip Cookies

Chocolate chip cookies are a classic for a reason, and you can easily make them keto-friendly. Try using almond flour and a sugar substitute like erythritol or stevia to keep the carbs low.

Keto Cheesecake

Cheesecake is a popular dessert choice, and you can make it keto-friendly by swapping out the traditional sugar and refined flour for sugar substitutes and almond flour. This creates a creamy, rich dessert without the high carb count.

So, there you have it! A selection of baked keto treats to satisfy your sweet tooth while sticking to your dietary goals. Enjoy experimenting with these recipes and remember to share your delicious creations with friends and family.

Store-bought keto sweets

There are plenty of store-bought keto sweets available to satisfy your sweet tooth while sticking to your keto diet. Here are some options:

Chocolate

Chocolate is a classic treat, and there are several keto-friendly options available. Lily's Sweets offers a variety of chocolate bars, including creamy milk chocolate, salted caramel, hazelnut milk chocolate, and salted almond chocolate. Their products use stevia as the main sweetening agent, and their extremely dark chocolate bar has a high cocoa content of 85%. ChocZero also offers sugar-free chocolate options, such as their 50% dark chocolate squares and keto bark.

Ice Cream

Ice cream is a popular dessert, and there are several keto-friendly options to choose from. Rebel Ice Cream offers a range of flavours with a low glycemic index, including Mint Chip, Butter Pecan, Cookie Dough, and Peanut Butter Fudge. Enlightened also provides keto-friendly ice cream options, such as their Butter Pecan and Peanut Butter Fudge flavours. Halo Top's Keto Chocolate Cheesecake ice cream is another tasty choice, blending rich chocolate ice cream with cheesecake bits.

Cookies

Cookies are a classic dessert, and there are several keto-friendly options available. ChipMonk offers soft and yummy cookies in various flavours, including Snickerdoodle. NUI Cookies, as seen on Shark Tank, offer soft and chewy cookies with only 4 grams of net carbs per serving. HighKey's Keto Mini Cookies have a similar texture to shortbread cookies with flavours of vanilla, butter, and almonds. They also offer other flavours like Snickerdoodle and Peanut Butter.

Bars

Keto bars are a popular choice for a quick and convenient dessert. Perfect Keto offers a range of bars, including their Mallow Munch Bars, Nola Bars, and Keto Bars. Their Mallow Munch Bars are a fun take on rice crispy treats, with low net carbs and calories and a good source of protein. Think! also offers keto-friendly protein bars in flavours like Peanut Butter Pie.

Other Options

In addition to the classics, there are some unique keto dessert options to explore. Tom & Jenny's Sugar-Free Coffee Soft Caramels are perfect for coffee enthusiasts, with less than 12 grams of net carbs per five pieces. Catalina Crunch's Keto Sandwich Cookies are a tasty treat, pairing well with unsweetened almond milk. ChocZero's Double-Dipped Almonds are a decadent choice, coating almonds in delicious chocolate with no added sugar.

Frequently asked questions