Brenda Khan
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 5 to 10 percent from carbohydrates. This means that sweet treats, which are typically loaded with sugar and carbohydrates, are usually off the menu. However, there are plenty of keto-friendly dessert options available that can help curb sugar cravings. These include keto-friendly candy bars, such as Mallow Munch from Perfect Keto, which offers the same sweetness and crunch as a rice crispy bar without the grains and carbs. There are also a variety of keto-friendly ice creams available, such as Rebel ice cream and Enlightened's Butter Pecan, which has the perfect mix of flavor and creaminess. For those who prefer to make their own keto desserts, there are recipes for treats such as chocolate chip cookie dough fat bombs, brownies, and low-carb cookies made with almond flour and sugar substitutes.
Keto sweets
| Characteristics | Values |
|---|---|
| Sweeteners | Monk fruit, stevia, erythritol, sugar alcohols |
| Ingredients | Avocado, berries, nuts, seeds, fish, peanut butter, almond flour, coconut flour, cocoa powder, chia seeds |
| Commercial products | ChocZero, SlimFast, Think!, Quest, Atkins Endulge, Lily's Sweets, Mallow Munch, Bhu Foods |
| Types | Cookies, brownies, bars, ice cream, cheesecake, chocolate milk |
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What You'll Learn
Keto-friendly chocolate bars
If you're looking for keto-friendly chocolate bars, there are a few options available. It's important to note that these chocolate bars are specifically formulated to be low in net carbs and contain no sugar, so they may taste different from regular chocolate bars. Here are some brands that offer keto-friendly chocolate bars:
The Good Chocolate: They offer a variety of keto chocolate bars, including dark chocolate, milk chocolate, and dark chocolate coconut milk. Their chocolate bars are made with premium ingredients like organic cacao beans and natural sweeteners. Each bar contains between 1 to 5 net carbs, depending on the flavour.
ChocZero: ChocZero is a company dedicated to producing ethically sourced, keto-friendly desserts. They offer a variety of chocolate bars and other treats that are sweetened using monk fruit instead of sugar alcohols or artificial sweeteners. Their products are also compliant for those who follow a dairy-free, gluten-free, or non-GMO diet.
Lily's Sweets: Lily's Sweets has been around since 2010 and offers several chocolate bar varieties, including creamy milk chocolate, salted caramel, hazelnut milk chocolate, and salted almond chocolate. Their products are sweetened with stevia, a natural sweetener that is low on the glycemic index.
Think!: Think! offers keto bars that are said to taste similar to Reese's eggs. They are slightly higher in sugar, with 2 grams per serving, but still have a low net carb count of 4 grams.
Quest: Quest is another option for keto bars, with each cup containing 2 grams of net carbs. They are a more expensive option, but some people prefer them over other brands.
When choosing a keto-friendly chocolate bar, it's important to read the ingredient list and nutritional information to ensure that it fits within your specific dietary needs and preferences. These chocolate bars can be a great way to satisfy your sweet tooth while sticking to your keto diet.
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Keto cookies and brownies
There are many keto-friendly cookies and brownies that can satisfy your sweet tooth without sabotaging your diet.
One option for keto cookies is to make peanut butter cookies with only four ingredients: peanut butter, vanilla extract, an egg, and a sugar substitute. Another option is to make chocolate chip cookies using almond flour, baking soda, baking powder, salt, xanthan gum, butter, monk fruit sweetener, egg, and sugar-free dark chocolate chips. You can also make chickpea chocolate chip cookies, which are vegan and gluten-free, or sugar cookies using almond flour and sugar substitutes.
For keto brownies, you can try this recipe using black beans, eggs, oil, cocoa powder, salt, vanilla extract, baking powder, sugar, and chocolate chips. The black bean flavour is masked by the sweetness of applesauce and cocoa powder, resulting in a fudge-like texture.
It's important to note that keto cookies often require chilling before baking, as the ingredients act differently from those in traditional cookies. Additionally, many keto recipes call for different ingredients than you may usually have on hand, so some advance preparation may be needed.
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Keto ice cream
If you're looking for a sweet treat while on the keto diet, ice cream may still be an option for you. There are a few brands that offer keto-friendly ice cream, such as Rebel, Enlightened, and Halo Top. Rebel ice cream, for example, is made with dairy but contains no sugars or lactose, allowing you to indulge without the negative impacts of sugar. Enlightened offers a range of keto ice cream flavors, including Butter Pecan, Mint Chocolate Chunk, and Chocolate Peanut Butter.
You can also make your own keto ice cream at home with just four ingredients: coconut milk, a sweetener of your choice (such as xylitol or erythritol), pure vanilla extract, and a pinch of salt. To make chocolate ice cream, simply add unsweetened cocoa powder to the mixture. If you have an ice cream machine, churn the mixture according to the manufacturer's instructions. Without an ice cream machine, you can freeze the mixture in ice cube trays and then blend the frozen cubes in a high-speed blender.
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Keto cheesecake
If you're craving something sweet while on the keto diet, there are plenty of options to satisfy your sweet tooth. Here's a recipe for a delicious keto cheesecake that is sure to impress.
Ingredients:
- Cream cheese (softened at room temperature)
- Sour cream (at room temperature)
- Superfine sugar substitute (caster sugar) or powdered monk fruit sweetener
- Eggs (at room temperature)
- Vanilla
- Butter (unsalted, melted)
- Keto cookies (such as peanut butter cookies or almond butter cookies) or almond flour
Instructions:
- Preheat your oven to 325°F (160°C). Line a 9-inch springform pan with parchment paper or tin foil.
- Make the crust: Process the cookies in a food processor until finely crushed. Mix the crushed cookies with melted butter and press the mixture into the prepared pan. Refrigerate while you prepare the filling.
- Make the cheesecake filling: Blend the cream cheese, sour cream, and sugar substitute until smooth. Add the eggs and vanilla, and blend until combined.
- Pour the filling into the prepared crust and bake for 50-55 minutes, or until the cheesecake is set in the middle.
- Allow the cheesecake to cool completely, then refrigerate for at least 4 hours before serving.
This keto cheesecake is a rich and creamy dessert that tastes just like the traditional version. It's a perfect treat for any occasion and can be served with keto-friendly toppings like whipped cream, sugar-free chocolate syrup, or keto powdered sugar.
You can also try making keto cheesecake cupcakes or mini cheesecakes for portion-controlled servings. Simply prepare the crust in muffin cups or mini muffin cups and fill them with the cheesecake batter before baking. Remember to adjust the baking time accordingly, baking the mini cheesecakes for 15-17 minutes or until the centres are nearly set.
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Keto chocolate milk
If you're craving something sweet while on the keto diet, there are plenty of options to satisfy your sweet tooth. You can buy keto-friendly desserts or make your own. Here are some ideas and recipes for keto chocolate milk, a delicious and indulgent treat with only a few ingredients.
A sugar-free and low-carb twist on the classic chocolate milk, this drink is perfect for those who want to indulge without compromising their keto diet. With only 2 grams of net carbs per serving, it's a quick and easy treat that can be enjoyed chilled or warm.
Ingredients:
- Milk of your choice (dairy or non-dairy)
- Cocoa powder
- Powdered sweetener (keto-friendly)
- Optional: Ice, chocolate protein powder
Instructions:
- Add milk to a high-speed blender.
- Blend in cocoa powder until combined.
- Add the powdered sweetener and blend again.
- Pour into a glass filled with ice, or refrigerate until chilled.
- Enjoy!
Tips:
- Adjust the amount of cocoa powder to your taste preference and desired chocolate intensity.
- For a protein boost, add a scoop of chocolate protein powder.
Storage:
Chocolate milk can be stored in the refrigerator for up to 2 weeks. To freeze, use shallow containers, and it will last for up to 6 months.
Variations and Alternatives:
You can also get creative and experiment with different variations of keto chocolate milk. Here are some ideas:
- Chocolate Milkshake: Blend the milk, cocoa, and sweetener with ice cubes for a thicker, creamier texture.
- Hot Chocolate: Warm up your chocolate milk and add a dash of your favourite spice, like cinnamon or cayenne pepper, for a comforting winter drink.
- Chocolate-Nut Milk: Add a tablespoon of your favourite nut butter, like peanut or almond butter, for a nutty twist.
- Chocolate-Mint Milk: Add a few drops of peppermint extract for a refreshing flavour.
Buying Keto Chocolate Milk:
If you don't want to make your own, you can also buy ready-made keto chocolate milk and other keto-friendly treats. Here are some options:
- ChocZero: They offer a range of keto-friendly desserts, including chocolate bars and spreads that are sweetened with monk fruit.
- Lily's Sweets: This brand has been around since 2010 and offers chocolate bar varieties like creamy milk chocolate, salted caramel, and hazelnut milk chocolate, sweetened with stevia.
- Think! Keto Bars: These bars are a convenient option and can be found at many retailers.
So, whether you make your own or buy a ready-made treat, there are plenty of ways to enjoy keto chocolate milk and satisfy your sweet cravings while sticking to your keto diet. Enjoy experimenting with these recipes and exploring the world of keto-friendly sweets!
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Frequently asked questions
Some keto-friendly desserts that you can make at home include brownies, cookies, and pumpkin pie. You can also make keto-friendly chocolate milk by substituting cocoa and monk fruit liquid sweetener for chocolate syrup.
Some keto-friendly desserts that you can buy at the store include Think! Keto bars, Legendary Foods protein pastries, Fat Snacks cookies, and SlimFast chocolate mint cups. You can also buy keto-friendly ice cream, such as Rebel ice cream or Enlightened butter pecan ice cream.
Some keto-friendly foods that can help curb sugar cravings include berries, avocado, fish, and nuts and seeds. You can also try salty and savory foods, which can improve cravings by supplying protein and healthy fats.
