First off, as an Amazon Associate I earn from qualifying purchases (at no cost to you, so happy shopping!). That being said, I’m only recommending things that I myself have or will buy. Now, for those that don’t know, KETO is a high fat, low carb diet. The most basic Ketogenic diet is 5% net carbs, 70% fat, and 25% protien.
Quick link to SUGAR Substitutes
Quick link to Keto flour
Quick link to High in fiber ingredients
Interested in making your recipes KETO?
Especially for desserts, the hard part is finding the right sugar substitute that you like. My preference is Monkfruit sugar. It really just tastes like monkfruit. Growing up, my mom use to have a ton of these dried monkfruit (approximately tennis ball sized, brown in colour) and she would make soup with it. I never realized the soup was sweet naturally from the fruit! Here is the go to monkfruit that I buy – it really just looks and tastes like white granulated sugar – Lakanto – Monkfruit Sweetener Classic – 1 lb (Single).
If you make desserts as much as I do, then this is for you – Lakanto Classic Monkfruit Sweetener 1:1 Sugar Substitute 1 LB (454g) – 2 Pack.
Now what desserts have a made keto already?
Chocolate cake, Japanese cheesecake, Chinese Egg custard, and a lot more I haven’t included in my list of recipes.
Now, another sugar that you can try is called erithrytol, it’s a sugar alcohol and has a fairly sweet taste, but also a slight aftertaste. From my circle of family, some don’t even notice the aftertaste. This one comes in fine or granulated form. I’ve tried granulated (once again looks like white granulated sugar), but noticed it took longer to dissolve or mix with ingredients. This is the one I bought – Erythritol Sweetener Granular (454 Grams / 16 OZ) – No Calorie Sweetener, Non-GMO, Natural Sugar Substitute (1 Pound).
Next on the list is to the fine version (think powdered sugar) – Powdered Erythritol Sweetener (454 Grams / 16 OZ) – Confectioners – No Calorie Sweetener, Non-GMO, Natural Sugar Substitute (1 Pound).
Need brown sugar? This is what I use – Swerve Sweetener Brown Sugar, 340 Grams
No need to miss out on those chocolate chip cookies.
Now you might wonder, how long have I been cooking KETO? It’s been 9 months and going strong. It’s actually really fun to see what recipes I can work with, especially using the Instant Pot. My favourite is still making KETO desserts because it’s amazing something so sweet and so good can be not that bad for me 🙂
Now that we have the sugar substitutes covered, next, is the flour. As a replacement for all-purpose flour, I use almond flour, coconut flour or a combination of both.
If you just want to try a bit to start, this is a good one!
Bobs Red Mill Almond Flour, 453 g
Of course, always keep in mind if you’re making this for others, this is flour made from almonds…
If you like almond flour, another option is to purchase from costco. It looks like this
and can be purchased on amazon as well (it’s definitely cheaper to go to the warehouse or costco online to buy).
For those with nut allergies, coconut flour is a great substitute. This flour soaks up the liquid and you need so much less in a recipe and you need to be careful that it doesn’t make the recipe more dry. The ratio would be 4:1 (so for 1 cup of all purpose flour/almond flour, you’ll need only 1/4 cup of coconut flour). This is the one I have used – Bobs Red Mill Organic Coconut Flour, 453 g. It lasts quite a while since the portions are much smaller for cooking/baking.
Okay, this isn’t a flour per se, but it does keep it together when you don’t want it as crumbly. It’s called xanthum gum and it’s a natural product. You won’t need much of this so a little bag goes a long way. Xanthum gum is used in some recipes (like when making pie crust) or even in ice cream (keto and non-keto).
Bobs Red Mill Xanthan Gum, 227 g
Need more fiber in your diet? This is especially important when you’re on the keto diet since you aren’t getting the fiber from fruits and carbs anymore. Here are a few of my favourites.
First, an easy way to add more fiber is to add psyllium husk to your baked goods. This is the same stuff that is in Metamucil so make sure you remember to drink water too. This is the one I use – it’s powder form and it’s organic – Rootalive Organic psyllium husk powder 1 lb.
Flax seed is also a great source of fiber. I really like adding this to a lot of my recipes, especially keto bread. I buy the ground flax seed that is roasted. If you’re not sure you’ll like it, try a smaller portion – CanMar Milled Golden Roasted Flax 425gm
Or if you’re like me, this is the one I get – Organic Milled Roasted Flax, 1.2 kg
I put it into almost everything 🙂
Last of all, chia seeds are low in net carbs and super high in fiber. This is the one I purchase (from Costco) – 1,36kg/ 3 Pounds, Organic Chia Seeds, Premium, Gluten & GMO Free, Kirkland Signature.