A small number of straightforward ingredient adjustments make traditional delicacies like chocolate chip cookies, apple pie, and cheesecake permitted on the ketogenic diet.
“Keto” and “dessert” are not normally two terms that go together. But with a few easy ingredient adjustments, you can fulfill a sweet appetite on this highly high-fat, low-carb diet.
For instance, you may substitute white flour with a low-carb almond meal or coconut flour. Likewise, you may substitute white sugar for sweeteners such as monk fruit extract, stevia, and erythritol to minimize carbohydrates.
You’ll just want to enjoy these sweets in moderation and consider the net carbohydrates given by each dish. (That unofficial word basically depicts the total carbohydrates minus fiber and sugar alcohols, according to Atkins.com.) That’s because the ketogenic diet is highly limiting. On the conventional form of this eating plan, 80 to 90 percent of your calories will come from fat, 5 to 15 percent will come from protein, and 5 to 10 percent will come from carbs. Thus, it’s not a good idea for everyone, and research suggests that people who take insulin or oral hypoglycemic agents for diabetes, as well as those with liver failure, pancreatitis, or some other metabolic disorders, should be especially cautious and consult their healthcare provider before attempting the ketogenic diet.
Also, many of these recipes include sugar alcohols (xylitol being one example), and they may contribute to gastrointestinal discomfort and diarrhea, according to the earlier study.
After you’ve gained clearance from your healthcare team to attempt keto, consider adding these keto-friendly sweets to your meal plan.
1/ Keto Chocolate Chip Cookies
The chocolate chip cookie is a mainstay at companies, on holiday party platters, and at home as an occasional treat. In this recipe from Chocolate Covered Katie, a combination of low-carb ingredients, including almond flour and powdered erythritol or stevia, make the beloved dessert possible to enjoy without kicking your body out of ketosis, which is the fat-burning mode of the keto diet, according to Harvard Health Publishing. Per cookie, you'll receive 2.1 grams (g) of net carbohydrates.
Nutrition per serving (serves 10): 80 calories, 7.1g total fat (3g saturated fat), 1.9g protein, 3.3g carbs, 1.2g fiber, 0g sugar, 61mg sodium
2/ Keto Chocolate Milk
Nothing combines better with cookies than a nice glass of chocolate milk. But between high-carb cow's milk — a staggering 12 g of carbohydrates in a single cup of whole milk, according to the U.S. Department of Agriculture (USDA) — and chocolate syrup (22 g net carbs every 2 tbsp, according to the USDA), this drink is normally off-limits on the keto diet. But owing to a few recipe adjustments, such as cocoa and monk fruit liquid sweetener for chocolate syrup, in this recipe from Yummy Keto Cooking, you can have a thick, creamy glass with only 3.5 g net carbohydrates per serving.
Nutrition per serving (serves 1): 205 calories, 20g total fat (10.8g saturated fat), 4g protein, 6g carbs, 2g fiber, 1.3g sugar (0g added sugar), 199mg sodium
3/ Low-Carb Classic Cheesecake
There’s nothing like a piece of scrumptious, creamy cheesecake. But the usual recipe asks for loads of added sugar and refined flour, which contribute to its high-carb profile and make it a keto no-no. For example, a single piece carries a staggering 61 g of net carbohydrates, according to the USDA. This variation from Wholesome Yum gives the same excellent taste but lowers the carbohydrates by using almond flour and monk fruit and allulose combination. With a simple eight ingredients, it can be cooked in 10 minutes. What’s more, one piece just sets you back 5 g net carbohydrates.
Nutrition per serving (serves 16): 325 calories, 31g total fat, 7g protein, 6g carbs, 1g fiber, 2g sugar
4/ Keto Coconut Lime Bars
Sometimes you simply want a tangy, refreshing dessert. And with this dish, you can fulfill that hunger while keeping carbohydrates down. Combining almond flour, coconut, and lime juice, these tasty and colorful snacks from I Breathe I’m Hungry contain just 2 g net carbohydrates per serving.
Nutrition per serving (serves 16): 192 calories, 19g total fat, 4g protein, 4g carbs, 2g fiber
5/ Keto ‘Apple’ Pie
There may be no more traditional American dish than apple pie. Yet the classic dessert might be troublesome for people on keto – according to the USDA, a regular slice includes 41 g net carbohydrates! This take on the original recipe from Wholesome Yum gives the same wonderful flavor with 8 g net carbohydrates per serving. (You'll never guess the hidden element that makes it feasible.)
Nutrition per serving (serves 12): 363 calories, 33g total fat, 10g protein, 12g carbs, 4g fiber, 3g sugar
6/ Coconut Seed Clusters
Looking for an afternoon pick-me-up? These bite-sized, plant-based clusters courtesy of LiveBest may make the ideal healthful snack — and because of their gorgeous appearance, they have a good chance of becoming a favorite with non-keto dieters, as well. Those on the diet may be confident that their snack comprises 4 g net carbohydrates per serving.
Nutrition per serving (serves 12; 1 cluster per serving): 81 calories, 6g total fat (4.2g saturated fat), 1g protein, 6g carbs, 1.7g fiber, 3.4g sugar (2.9g added sugar), 51mg sodium
7/ Keto Peanut Butter Cups
Candy of any type may signal catastrophe for your keto diet plan, but there's a solution around this roadblock: Make it yourself. Reese’s peanut butter cup aficionados will like this idea from Wholesome Yum in particular. With 3 g net carbohydrates, whether to indulge in this delight is an easy option.
Nutrition per serving (serves 12; 1 piece per serving): 187 calories, 18g total fat, 3g protein, 14g carbs, 11g fiber, 0.1g sugar
8/ Keto Vanilla Cupcakes
Cupcakes make every celebration appear more celebratory, but just one of these classic delicacies clocks 63 g net carbohydrates, according to the USDA. This low-carb dish from Stay Snatched includes a combination of almond and coconut flours together with a low-carb buttercream icing for a delectable dessert with just 2 g net carbohydrates per serve.
Nutrition per serving (serves 12; 1 cupcake per serving): 271 calories, 27g total fat, 4g protein, 2g carbs
9/ Cookie Dough Fat Bombs
If you're following a keto diet, chances are you’ve heard of “fat bombs” - the keto equivalent of an energy ball. Packed with fat and protein, these foods may help regulate your energy and appetite throughout the day. And this quick chocolate chip cookie dough fat bomb recipe from Healthy Sweet Eats will certainly satiate your sweet taste. Importantly, no raw egg or wheat is used, thus this dough is absolutely safe to consume. Each ball includes only 1 g of net carbohydrates.
Nutrition per serving (serves 18): 87 calories, 9g total fat (4g saturated fat), 2g protein, 2g carbs, 1g fiber, 1g sugar, 38mg sodium
10/ Chocolate Almond Butter Protein Balls
Also in the fat bomb world, these energetic balls make for the ideal grab-and-go snack. This dish from Plant Based With Amy blends nuts, cocoa powder, and chia seeds for nibbles that deliver fiber, protein, and unsaturated fat to keep you satisfied for hours. And at 7 g net carbohydrates per serving (2 balls), they are the ideal sweet snack for keto dieters.
Nutrition per serving (serves 7; 2 balls per serving): 180 calories, 13g total fat (2g saturated fat), 6g protein, 12g carbs, 5g fiber, 2g sugar, 40mg sodium
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