Keto Cheesecake: Friend Or Foe Of Your Diet?

Cheesecake is a dessert that is often associated with being high in sugar and carbohydrates, and therefore unsuitable for a keto diet. However, with a few simple substitutions, it is possible to make a delicious keto-friendly version. This typically involves replacing the regular sugar with a keto-approved sweetener such as erythritol, monk fruit, or allulose, and using an almond flour or cookie crust instead of a traditional graham cracker crust. The filling for a keto cheesecake usually includes cream cheese, sour cream, eggs, and butter, resulting in a rich and creamy dessert with a high fat content, making it ideal for a keto diet.

Keto cheesecake ingredients

Ingredients for a Keto-Friendly Cheesecake

The Crust:

• Almond flour: This is used instead of graham cracker crumbs to make the cheesecake keto-friendly. You can also use sunflower seed flour if you need a nut-free version.
• Powdered sweetener: This is used to sweeten the crust without adding carbs. You can use a powdered erythritol and monk fruit sweetener blend.
• Butter: This helps bind the crust together. You can use either unsalted butter or coconut oil.
• Cinnamon (optional): This gives the crust a graham cracker flavor.

The Filling:

• Full-fat cream cheese: This is the base of the filling. Make sure to use plain, full-fat cream cheese for the best flavor and texture. You can also use low-fat or neufchatel cream cheese.
• Powdered sweetener: Use a powdered sweetener to prevent the cheesecake from being gritty.
• Eggs: These help the filling set and give it a creamy texture.
• Sour cream: This adds a rich, creamy texture to the cheesecake.
• Lemon juice: This helps bring out the sweetness and flavor of the cheesecake.
• Vanilla extract: This adds flavor to the cheesecake.

Keto cheesecake nutritional value

Keto cheesecakes are a great option for those who want to enjoy a sweet treat while sticking to a low-carb or keto diet. Traditional cheesecakes are usually made with a combination of cream cheese, eggs, and sugar, resulting in a dessert that is high in calories, fat, and carbohydrates. However, keto cheesecakes typically use alternative sweeteners and a crust made from almond flour or other low-carb options, reducing the overall carb and sugar content.

Nutritional Information for Keto Cheesecake

A standard keto cheesecake recipe that serves 16 people contains the following ingredients:

• 2 cups of almond flour for the crust
• 1/3 cup of unsalted butter
• 2 tablespoons of a monk fruit-based sweetener
• 1 teaspoon of vanilla extract
• 32 ounces of full-fat cream cheese
• 1 1/4 cups of powdered monk fruit sweetener
• 1 tablespoon of lemon juice
• 1 teaspoon of vanilla extract
• 5 large eggs

The nutritional value of this keto cheesecake per serving is as follows:

• Calories: 600
• Carbohydrates: 7g
• Protein: 14g
• Fat: 54g
• Saturated Fat: 31g
• Fiber: 2g

Comparison to Traditional Cheesecake

When compared to a traditional cheesecake, the keto version has a similar calorie count but significantly fewer carbohydrates and added sugars. A 100-gram slice of a plain, commercially-made cheesecake contains approximately 333 calories, 24 grams of carbohydrates, and 18 grams of sugar. In contrast, the keto cheesecake has only 7 grams of carbohydrates and no added sugars.

Health Considerations

While keto cheesecakes are a better option for those on low-carb diets, it's important to remember that they are still high in fat and calories. Therefore, they should be consumed in moderation as part of a balanced diet. Additionally, some commercially-made cheesecakes may contain fillers, stabilizers, and artificial ingredients that some people may prefer to avoid. Overall, enjoying a slice of keto cheesecake occasionally can be part of a healthy diet, but it's important to be mindful of portion sizes and the frequency of consumption.

Keto cheesecake baking tips

• Make sure all your ingredients are at room temperature. This is very important to ensure your keto cheesecake doesn't turn out lumpy.
• Use full-fat cream cheese for the best flavour, texture and keto macros.
• Use powdered sweetener to ensure your cheesecake isn't gritty.
• Don't overbake your cheesecake. You'll know it's done when the edges are set and the centre is still jiggly.
• To avoid cracks in your cheesecake, make sure you don't overmix your cheesecake batter.
• To freeze your cheesecake, place it in the freezer uncovered until it is solid, then wrap it tightly in plastic wrap and aluminium foil.

Keto cheesecake toppings

There are many toppings that you can add to your keto cheesecake to make it even more delicious. Here are some ideas:

• Raspberry Sauce: Simmer raspberries with powdered sweetener, mashing them as they soften, until they turn into a gorgeous sauce.
• Melted Chocolate: Drizzle some sugar-free chocolate sauce or melted sugar-free chocolate chips over the cheesecake.
• Whipped Cream: Add a dollop of homemade sugar-free whipped cream for a perfect light and fluffy finish.
• Caramel Sauce: Drizzle some sugar-free caramel sauce over the cheesecake for a sweet and sticky treat.
• Fresh Berries: All berries are keto-friendly, but you can check a keto fruit guide for more detailed carb counts.
• Pourable Chocolate Sauce: Pipe whipped heavy whipping cream around the edges and add a drizzle of chocolate sauce for a decadent touch.
• Keto Sugar-Free Maple Syrup: A drizzle of sugar-free maple syrup can add a touch of sweetness to your cheesecake.
• Sugar-Free Chocolate Spread: Spread some keto "Nutella" on top for a chocolatey treat.
• Whipped Cream and Berries: Combine fresh berries with whipped cream for a light and fruity topping.
• Lemon Zest: Add a zesty twist to your cheesecake by sprinkling some lemon zest on top.
• Strawberries: Slice some fresh strawberries and arrange them on top of the cheesecake for a classic combination.
• Blueberry Sauce: Cook blueberries with a sweetener and a little water until they soften and release their juices, then pour the sauce over the cheesecake.
• Chocolate Shavings: Sprinkle some chocolate shavings on top for a decorative and tasty finish.
• Cinnamon: Dust the cheesecake with a pinch of cinnamon for a warm and spicy touch.
• Nuts: Chopped nuts such as pecans, walnuts, or almonds can add a crunchy texture and a boost of flavour.

Keto cheesecake storage

Storing in the Fridge

Yes, you can make this cake ahead of time! After the initial chilling period, keep your keto cheesecake in the fridge for up to 3-5 days. Moving it can be tricky, so it's best to keep it on the bottom of the springform pan without the sides and cover it in plastic wrap to prevent drying out.

Freezing Your Keto Cheesecake

This sugar-free cheesecake freezes beautifully, as long as you let it set first. For best results, place it into the freezer uncovered (on a parchment-lined baking sheet) for several hours first, until solid. This method is preferable so that you don't crush the cheesecake while wrapping it. Once solid, wrap tightly in plastic wrap, followed by a layer of aluminium foil, and then place back into the freezer.

If you prefer, you can freeze individual slices instead, but just like a whole cake, they are still easier to wrap after freezing solid first. The texture is best within 1 month, but up to 3 months is okay.

Thawing Your Keto Cheesecake

You can thaw the cake in the fridge overnight, or on the counter for 2-4 hours. It is recommended to remove the foil before thawing, but it's fine to leave the plastic on.

Frequently asked questions