Indulge Without The Guilt Or Gain With These Three Keto-Friendly Dessert Recipes

The Red Tea Detox

Overconsumption of sugar is linked to an entire host of well being points together with sort 2 diabetes, a illness affecting 26 million Americans. So, if you’re seeking to cut back your sugar consumption, but are nonetheless craving one thing candy, keto-friendly choices could also be an excellent different.

Despite individuals extolling the advantages of residing the ‘keto lifestyle’ nearly in all places you flip, the subject nonetheless stays elusive for a lot of. So, I turned to Vicky and Rami Abrams, authors of the Keto Diet For Dummies, quite a few keto cookbooks, founders of The Total Keto Diet App, and extra not too long ago founders of the start-up So Nourished, a low carb and keto model that gives each elements and merchandise, to interrupt down what it means to be ‘keto’ and to offer a couple of dessert recipes wherein one can indulge with out the guilt or the achieve.

Keto is brief for ketosis, which is a metabolic course of that happens when the physique doesn’t have sufficient glucose for power so it burns saved fats as an alternative. 

“By nourishing your body with healthy fats and skipping carbs, you train yourself to use fat for fuel instead of carbs/glucose. This is a much more efficient source of energy and you’ll notice that right away. The best way to achieve ketosis is by keeping your dietary fat high and your carbs very low—usually around 25-50 grams per day. To find your ideal calorie and macros intake to aim for daily, use a keto macro calculator,” Vicky tells me. 

The husband and spouse group started their keto journey again in 2014 when their greatest good friend and co-founder of So Nourished, Yuri Petriv put them on the ketogenic weight-reduction plan and so they haven’t seemed again since. In 2015, they began a keto weblog, Tasteaholics the place they documented their journey and shared recipes. Within months, their weblog took off.

“Keto is a way of life for us, not a quick fix to lose 5 pounds,” explains Rami. “We knew instantly we wished to increase into so many instructions as a result of we believed in keto and wished to offer individuals with a one-stop-shop for every little thing keto. We revealed our personal 5-ingredient cookbooks, authored Keto Diet for Dummies, launched an app (Total Keto Diet with over 2.5 million downloads) and began producing our very personal keto merchandise beneath So Nourished.”

So Nourished launched in 2017 with its flagship sugar different, erythritol.  

“It’s a 0-carb, 0-calorie sweetener that can be used anywhere you need a little sweetness,” Rami tells me. “It’s a staple in our home kitchen, our blog and now our products. We expanded our sweeteners to include powdered versions, organic versions, monk fruit blends, a brown sugar substitute and more on the way. What really excites us are the ready-made snacks we’ve developed including a keto pancake syrup, granolas, pancake mix and brownie mix.” 

This yr, the model might be increasing its product choices to incorporate keto granola bars, chocolate hazelnut unfold, cereal, and extra. When I ask Rami what makes So Nourished merchandise totally different from different keto merchandise available on the market he tells me that many different merchandise accessible have questionable elements that always depart an disagreeable aftertaste. 

“We believe keto snacks need to be enjoyable. Our products are all made with ingredients you can actually pronounce. We always use the highest quality ingredients we can find which is why our research and testing process takes longer than many other companies. We value our customers’ edible experiences and strive to provide not only tasty products but ones that nourish the body.”

When I ask if there are those that shouldn’t eat keto-based desserts Vicky tells me, “For the most part, anyone can benefit greatly from eating keto. Our bodies are built to be in ketosis naturally and break down fat for energy. However, people with any underlying health conditions like Type 1 Diabetes or those who are already taking insulin should consult with their doctor before overhauling their diet and lifestyle.”

With that mentioned, listed here are three easy recipes from the Abrams’ that may undoubtedly fulfill your candy tooth with out spiking your insulin. 

Keto Cinnamon Roll Pancakes

Macros per serving:

• 418 Calories

• 39g of Fat

• 12g of Protein

• three.7g of Net Carbs 

Ingredients Pancake Batter (makes four servings)

  • 1/2 cup almond flour 
  • 1/2 cup cream cheese 
  • four eggs 
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract 

Cinnamon Swirl 

  • 1/four cup melted butter 
  • 1 tsp cinnamon 
  • 2 tbsp So Nourished powdered erythritol

Cream Cheese Frosting 

  • 1/four cup cream cheese 
  • 2 tbsp So Nourished powdered erythritol
  • 1 1/2 tbsp unsweetened coconut milk 


  1. Start by making the cream cheese frosting. Beat the entire elements for the frosting collectively till clean. Set apart for now. 
  2. Place the entire elements for the pancake batter in a blender and mix till clean. 
  3. In a small bowl, stir collectively the entire elements for the cinnamon swirl. Place the combination right into a small pastry bag. 
  4. Heat a skillet over medium warmth and grease with a little bit butter, coconut oil or baking spray. 
  5. Scoop about three tablespoons of pancake batter into the recent pan then pipe a spiral of the cinnamon swirl combine straight into the batter. If you shouldn’t have a piping bag, merely use a spoon to scoop a few tablespoon of the cinnamon swirl combine onto the pancake. 
  6. Let the pancake prepare dinner for about 2 minutes then flip and prepare dinner for one more minute to make each side golden brown. 
  7. Cook the remaining pancake batter the identical method, spiraling the cinnamon combine into the batter to make a gorgeous cinnamon swirl pancake. 
  8. Top the pancake with about 1 tbsp of the frosting and luxuriate in whereas sizzling! 

Keto Chocolate Mug Cake

Macros per serving:

• 302 Calories

• 27g of Fat

• 11g of Protein

• three.8g of Net Carbs

Ingredients (makes four servings)

  • 1 tbsp butter
  • three tbsp almond flour
  • 2 tbsp So Nourished granular erythritol
  • 1 tbsp unsweetened cocoa powder
  • 1 egg (whisked)
  • 1/2 tsp baking powder
  • 1/four tsp sea salt
  • 1/eight tbsp Lily’s darkish chocolate chips


  1. Place the butter in a big, microwave-safe mug and microwave for 10 seconds to soften.
  2. Add the almond flour, erythritol, cocoa powder, baking powder, vanilla extract, salt and egg to the combination and stir every little thing along with a fork. Mix properly to make a clean, thick batter.
  3. Microwave on excessive for 60 seconds. The cake ought to puff up shortly!
  4. Sprinkle the recent cake with the darkish chocolate chips after which let cool for about three minutes earlier than having fun with!

Keto Maple Pecan Granola Bars

Macros per serving:

• 313 Calories

• 27g of Fat

• 8g of Protein

• 5g of Net Carbs 

Ingredients (makes four servings)

  • three/four cup almond butter
  • 1/2 cup So Nourished Pancake Syrup
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract
  • 1/2 tsp salt
  • three 1/2 cups So Nourished Maple Pecan Granola
  • 1/2 cup Lily’s darkish chocolate chips


  1. Line an 8×8 sq. baking pan with parchment paper and put aside.
  2. Add the almond butter, So Nourished pancake syrup and coconut oil to a small saucepan and stir collectively.
  3. Heat the combination over medium warmth, stirring often till it begins to simmer.
  4. Simmer for one minute, stirring always in order that the combination doesn’t burn to the underside of the pan.
  5. Remove the saucepan from the warmth and add the vanilla extract and salt. Mix properly.
  6. Place the granola in a big bowl and pour the recent almond butter combine into the bowl, over the granola. Stir shortly to coat the granola within the sizzling syrup.
  7. Stir in the dead of night chocolate chips, if utilizing.
  8. Pour the granola combine into the ready baking pan and unfold it evenly. Press the granola into the pan firmly, making it good and flat. Place a bit of parchment paper on the floor of the combination that will help you press it into the pan simply, with out the combination sticking to your palms.
  9. Cover the pan of granola bars and place within the fridge to sit back for about an hour. 
  10. Cut into granola bars and luxuriate in! You can retailer the bars in an hermetic container, within the fridge for as much as 5 days. You may freeze them for as much as three months.

Source Keto Diet Desserts

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