Keto Desserts: Are Desserts allowed on Keto?

keto desserts

Dessert is one of the most lovable food categories because of their creamy texture and sweet taste, they tend to make out mood happier and relaxed, it is scientifically proven that eating something sweet like for example chocolate stimulates the production of such hormones which lower our stress and make us relaxed. In this article, we will learn about keto desserts.

Keto Desserts: Are Desserts allowed on Keto? Bariatric Station

But when start following a specific diet plan, they have this opinion that they have to stop eating dessert because they contain high carbs, unhealthy fats, and sugars but there is always a positive and healthy way of eating something. Just like keto-friendly desserts, they are over hundreds of various recipes available which you can in the diet plan to fulfill your sweet cravings.

What is a Ketogenic Diet?

Keto is a nutritional diet plan for weight loss and other health concerns like maintained blood sugar levels, prevention of heart diseases, etc. It has a low-carb and high-fat profile which enables the metabolic process of ketosis; in which the extra fat burns as a source of energy rather than carbs due to their minor intake which is negligible, this process helps you in losing weight.

Keto is a restrictive type of diet you have to not only include but also exclude a lot of foods from your daily life pattern, for achieving the weight you want, you have to do compromise on your favourite foods such as burgers, fries, ice cream, etc. But in the present time, keto foods and alternatives have developed a lot, food companies and food experts are putting their efforts to make the keto diet a good standard.

Keto-friendly Desserts, is this a Real Thing?

Keto-friendly desserts are an actual thing, it is not just a thought. Commonly, the dietitians tell us to stop eating desserts on the keto diet because they contain high0carbs ingredients such as flour, white sugar, milk chocolate, etc. but if we think wisely, we can just make little adjustments and variations, which can completely change a high-carb dessert into a low-carb one, which will let us have sweet treats even on a diet.

Keto Desserts: Are Desserts allowed on Keto? Bariatric Station

These adjustments make involve the usage of keto-friendly flour such as coconut or almond, keto sweeteners instead of white or brown sugar, and other changes. The things you should remember while planning for a keto-friendly dessert are;

  • Measure the carbs of every ingredient and then see what is total and does it come in the keto limitation.
  • Choose quality and organic products for better results.
  • You can also consult by searching the recipes online, to know whether they are keto or not.

Few Ingredients Swap for Keto Desserts

Here are some ingredients that you can use to make any dessert into a keto-friendly one:

Flour:

Regular refined flour is a carb-dense ingredient that we use in desserts but we can use coconut on keto as they do have a low-carb quantity. However, there are still options that you can use like almond and coconut flours, they are the best choices for a keto-friendly dessert. These flours contain low-carbs which is perfect for keto.

Sugar:

White or brown sugar contains huge amounts of carbs which is very unhealthy for keto, but scientific studies have shown that using an artificial sweetener that fits the keto requirements gives the same flavor and taste as the normal sugar. But there are some other studies that prove that artificial sweeteners may cause insulin resistance. That’s why I do not recommend using artificial sweeteners.

You can learn more about keto Sweeteners by clicking here.

Chocolate:

Milk chocolate tends to be more high-carb which makes it unsuitable for keto, but using dark chocolate or cocoa powder is very preferable as they contain a very minor quantity of carbs that are very unnoticeable when mixed with a large bowl of dough.

Dairy:

Using almond milk and helps here to not only provide a creamy taste but also a soft and texture to baked desserts. You can also use coconut milk and cashew milk.

Top 10 Best Keto-friendly Dessert Recipes

Here are the best keto-friendly dessert recipes that you can include in the diet plan to satisfy your sweet tooth and to enjoy a delicious sweet treat:

Keto classic cheesecake:

Everyone loves a slice of creamy and fruity classic cheesecake, but the actual recipe has a ton of sugar and processed flour which are not suitable for keto, a single slice nearly contains about 32 net carbs which are a very non-friendly keto choice.

Keto Desserts: Are Desserts allowed on Keto? Bariatric Station

However, you can make this dessert keto-friendly with just two alternatives; low-carb almond or coconut flour and natural sweeteners such as monk fruit, and stevia. And for the fruit syrup just mix a little amount of low carb natural sweetener with the strawberries so that fruit contributes more to the sweetness. With a simple recipe, you can bake this in 10 minutes and a single slice prepared with the keto instructions only contains about 5 grams of net carbs.

Low-carb pie:

A standard apple pie is a must on weekend days, but it has a high-carb profile which makes it not suitable for keto, but with just a little change you will be able to enjoy the apple pie, as usual, just use low-carb almond flour for the crust, keto sweeteners instead of white sugar and as strawberry contain natural sugars so the solution is to use strawberries and yellow squash in half and half ratios, to balance out the net carbs.

With this keto recipe of apple pie, you will only consume about 8 grams of net carbs with each slice.

Keto chocolate milk:

The standard glass of chocolate milk contains about 35 net carbs, which is very off-limit for keto but due to some intelligent tricks, you can change this high-carb drink into a keto drink. Use almond milk with cocoa powder and keto sweeteners, this chocolate drink concoction only contains about 4 grams of net carbs which are perfect for a keto diet plan.

Keto Desserts: Are Desserts allowed on Keto? Bariatric Station

Chocolate peanut butter protein balls:

It is one of the best keto sweet treats which is packed with fibre, fat, and protein. This recipe calls for dark chocolate (optional), chia seeds, mixed nuts, peanut butter, and cocoa. The chocolate keto balls with peanut butter and mixed nuts make a perfect energizing snack that is easy to make and also has a very delicious taste.

Keto vanilla cupcakes:

Vanilla cupcake is a very festive dessert that is very tasty and flavorful, but this cupcake contains about 63 net carbs which are a lot higher than the carbs limit of a keto diet. However, if you make some changes like using a mixture of almond and coconut flour with a low-carb buttercream makes it a keto-friendly dessert that only provides about 2 grams of net carbs with each serving.

Low-carb coconut lime bars:

Coconut lime bars are a delicious refreshing sweet treat that you can surely eat on a keto diet, as it contains only 2 grams of net carbs per serving. The recipe of it is also very simple, you just have to mix up some almond flour, coconut flakes, and lime juice and you can also add some keto sweetener if you want it to be a little sweet.

Keto Desserts: Are Desserts allowed on Keto? Bariatric Station

Low-carb cinnamon rolls:

Cinnamon rolls are a perfect toasty and warm dessert that everyone enjoys with a hot cup of tea, but due to keto restrictions it seems like eating this treat is impossible but if you use low-carb coconut or almond flour with a glaze made with natural sweetener and low-carb cream, turned it into a keto-friendly dessert with only 5 grams of net carbs per serving.

Keto chocolate chip cookies:

Cookies are a staple sweet treat that everyone enjoys especially chocolate chip cookies, and it is also keto-friendly if you make some alternations in it: use almond flour for the dough, and instead of white or brown sugar use keto sweeteners such as erythritol or monk fruit and try to use dark chocolate chips rather than milk chocolate chips as they contain fewer carbs.

This keto recipe of chocolate chip cookies only contains about 2 grams of net carbs per cookie and these many net carbs do not disturb the ketosis process, which makes it suitable for this diet plan.

Cookie dough keto bombs:

When people start following low-carb, high-fat diet plans such as keto, they often heard about fat bombs, the keto version of this dessert is packed with proteins and fats which performs remarkably as an appetite suppressant when consumed as a snack, it also stabilizes your energy levels very well. Each fat bomb contains about 2 grams of net carbs which is very suitable for the diet plan. It is a dough recipe, not a cookie, without raw eggs or flour which makes it safe for consumption.

Keto berry crunchy mousse:

This recipe is easy to make and a simple keto dessert that has a delicious taste and a fluffy texture. Just whipped some low-carb cream and add some pecans, walnuts, and almonds with berry fruit syrup makes the beautiful and decadent mousse texture with a fruity and crunchy mixture. This keto dessert contains about 6 grams of net carbs in each serving.

How many Desserts You Should Consume on the Keto Diet?

There is no standard about how much dessert you should consume but as you are following the diet, there are some guidelines;

  • Even if these desserts are low in carbs, that does not mean you can consume however and how much you like. You should always have a perfect serving portion that does not disturbs other meals.
  • Eat occasionally, do not make it a regular thing as it can make you more crave which is not for the diet plan.

Conclusion

Keto-friendly dessert is not only a great addition to the diet plan but also very encouraging for the peoples, as they can enjoy their favorite dessert without blaming the keto diet. It makes you more relaxed and satisfied with the diet and you tend to follow the diet more strictly.

Author: Idrees Samih

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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