For many individuals following a ketogenic diet, a sweet tooth can be difficult to satisfy. Many confections available in the market today are filled with unnecessary sugar, carbs, and synthetic additives and preservatives. If you want to enjoy indulgent sweets without compromising your diet, we have rounded up 13 amazingly easy keto desserts that you can try to make.
A ketogenic diet is a diet plan that consists of high amounts of fat but very low portions of carbohydrates. Fat is often pertained to by strict dieters as the forbidden “f-word”, and it usually gets a bad rap from individuals who claim to have a healthy lifestyle. However, most of these assertions are just dieting myths. According to Reader’s’ Digest, fearing fats is a huge mistake when trying to maintain a well-balanced diet.
Dietician Tanya Zuckerbot reports that while all types of fats have nine calories per gram, they have varying nutritional compositions and structures. Healthy unsaturated fats from natural sources are actually very helpful in preventing cardiovascular diseases and stroke. In addition, the American Health Association states that healthy fats are as effective as conventional drugs in lowering cholesterol levels. A diet high in fats and low in carbs also promotes healthy weight loss and the synthesis of fatty acids in the body.
Keto-friendly Ingredients to Use
By following the basic principle of a keto diet, which is low-carb and high-fat, you can alter recipes and enjoy many kinds of keto desserts. To help you get started, here are some keto-friendly ingredients that you can use.
Almond flour: About 28 grams of almond flour has only three grams of net carbs.
Coconut flour: This flour only two grams of net carbs per serving of 18 grams.
Stevia: This sweetener has practically no calories. Some studies also show that stevia can lower blood sugar levels and high blood pressure.
Erythritol: This sweetener is low-calorie alcohol with 70% of the sweetness of regular sugar.
Fatty seeds and nuts
When selecting nuts for your keto desserts, opt for ones that are high in fat and low in carbs such as macadamia, pecans, and almonds. Like nuts, seeds are filled with multiple nutrients and health-benefiting oils. Try including flax seeds, and chia seeds in your desserts to intensify the level of high-quality fats.
13 Keto Desserts
Fruity Yogurt Bowl
Choose a yogurt that is full-fat and contains less than four grams of carbs. Add half a cup of mixed blueberries and raspberries, and ¼ cup of fatty nuts to a bowl of yogurt. Sprinkle some chia seeds and flax seeds on top and your yogurt is ready.
Almond Milk Coffee Popsicles
Combine a glass of almond milk, a teaspoon of powdered stevia, a pinch of cinnamon, and half a teaspoon of coffee in a container. Stir until thoroughly mixed. Pour into an ice tray and freeze. When the sides are already frozen, add a popsicle in the middle of the mixture. Freeze completely and serve.
Creamy Chocolate Popsicles
Follow the steps above, but instead of the coffee and cinnamon, add three tablespoons of unsweetened cocoa powder and half a teaspoon of vanilla.
Avocado Ice Cream
You will need the mashed flesh of two ripe avocados, ¼ cup heavy whipping cream, half a teaspoon of stevia, half a teaspoon of cinnamon, and ¼ teaspoon of vanilla. Combine all ingredients in a bowl and refrigerate for no less than an hour. Add some nuts and sugar-free chocolate syrup before serving.
Honeydew Melon Ice Cream
This fruit contains only five net carbs per 100 grams. To make this ice cream, follow the recipe provided above and replace the avocado with a cup of pureed honeydew melon.
Chocolate Ice Cream
Follow the recipe for avocado ice cream, but instead of the fruit, add half a cup of sifted unsweetened cocoa powder. You can also add some almond nuts if you prefer.
In a bowl, mix half a cup of almond flour, four eggs, four ounces of softened cream cheese, and half a teaspoon of cinnamon. In a nonstick pan, melt a tablespoon of butter. Fry the batter for two minutes on each side.
Keto Berry Crepes
Follow the pancake recipe above to make the batter. Add some avocado oil in a pan and fry only two tablespoons of the batter. After the crepes are done, let them rest for at least two minutes before adding heavy cream and some blueberries and strawberries.
Steamed Java Flan
Whisk six egg yolks and combine it with a cup of almond milk. Add half a teaspoon of coffee, a pinch of cinnamon, a pinch of salt, and a teaspoon of sugar-free sweetener. Pour the mixture into a container and steam until the flan is ready.
Chocolate Cloud Bread
Preheat your oven to 300 °F. Separate the yolk and whites of three eggs into two bowls. To the egg whites, add a pinch of salt and ¼ teaspoon cream of tartar. To the yolks, add two ounces of softened cream cheese. Combine the two mixtures and divide into eight parts on a baking sheet lined with parchment paper. Bake for around 30 minutes. For the topping, mix half a cup of melted unsweetened chocolate with a cup of heavy whipping cream and a teaspoon of powdered stevia.
No-bake Keto Donuts
Mix a cup of blanched almond flour with a tablespoon of cinnamon, ¼ cup of erythritol, and a pinch of salt. Work ¼ cup of coconut oil into your dry ingredients. Add two teaspoons of almond butter, half a teaspoon of vanilla, and a tablespoon of water into the dough. Make small balls out of the dough and roll them in a bowl of cinnamon and sugar. Set in a baking sheet and refrigerate until firm.
Peanut Butter Cookies
Combine a cup of unsweetened peanut butter, a tablespoon of powdered erythritol, and an egg. Mix the ingredients until thoroughly incorporated. Scoop out the dough and make some balls. Set and flatten the balls on a baking sheet lined with parchment paper and bake for 12-15 minutes at 350 °F.
For this dessert, you will need a cup of heavy whipping cream, ¼ cup of powdered sweetener, ¼ cup of unsweetened cocoa powder, a teaspoon of vanilla, ¼ teaspoon of cinnamon, and a pinch of salt. Whisk the cream until stiff peaks form. Add the rest of the ingredients and whisk until completely mixed.
Allowing yourself to indulge in sweet treats will prevent episodes of snacking urges due to food deprivation. Choose your ingredients wisely to ensure that you stay on track while enjoying luscious keto desserts.