Keto diets have surged in popularity in recent years, emphasizing low-carbohydrate intake and promoting the body's reliance on fat for energy through a process called ketosis. For those adhering to a keto lifestyle, finding suitable snacks and desserts can be a challenge. Fortunately, the market has responded with a variety of keto-friendly products, including cookies. This article explores the world of keto cookies, with a special focus on Aldi's Benton's Keto Cookies, examining their ingredients, nutritional information, taste, and how they compare to other options. Additionally, we'll delve into homemade keto chocolate chip cookie recipes, exploring key ingredients and techniques to create delicious, low-carb treats.
The Rise of Keto-Friendly Foods
As ketogenic diets gained traction, the demand for convenient and compliant food options increased. Processed keto products often incorporate higher levels of fiber, artificial sweeteners, or sugar substitutes like stevia or erythritol to reduce the net carbohydrate content. The concept of "net carbs" is central to keto dieting, calculated by subtracting the grams of dietary fiber and a portion of the sugar alcohols from the total carbohydrate count. Aldi, a popular grocery chain, has embraced this trend by offering a range of keto-friendly items.
Aldi's Benton's Keto Cookies: A Closer Look
In May 2021, Aldi introduced Benton's Keto Cookies as an Aldi-exclusive offering. These cookies are grain-free and boast zero grams of net carbs, positioning them as a suitable snack or dessert for keto dieters. They are available in two flavors: Chocolate Chip and Snickerdoodle.
Availability and Cost
Benton’s Keto Cookies were priced at $2.95 for a 3-ounce package at the time of their release, equating to approximately 98 cents per ounce. While price comparisons can fluctuate, it's worth noting that Atkins cookies, another keto-friendly option, were priced at $1.23 per ounce at Walmart around the same time. However, it's important to consider that the Atkins cookies are marketed as "soft & chewy," while Benton's Keto Cookies are described as crispy, making it an imperfect comparison.
Brand Information
Benton's is a brand exclusive to Aldi, rather than a standalone company. This is a common practice for Aldi, which often utilizes its own brands to offer products at competitive prices.
Read also: Low-Carb Crackers at ALDI
Nutritional Information and Ingredients
Both the Chocolate Chip and Snickerdoodle varieties of Benton's Keto Cookies contain egg, milk, almonds, and coconut, making them unsuitable for individuals with allergies to these ingredients. Each package contains approximately three 7-cookie servings.
Here's a breakdown of the nutritional information:
- Chocolate Chip: Zero net carbs (after subtracting dietary fiber and sugar alcohol).
- Snickerdoodle: 1 net carb (after subtracting dietary fiber and sugar alcohol).
Taste and Texture
The texture of Benton's Keto Cookies is described as hard and crumbly, though not necessarily dry. Some individuals may detect a slight aftertaste from the sugar substitutes used in the cookies, but it is generally not overpowering.
- Chocolate Chip: The chocolate chip cookies are said to have a balanced sweetness.
- Snickerdoodle: Despite being darker in color than depicted on the packaging, the snickerdoodle cookies are reported to closely resemble the taste of traditional snickerdoodles.
Personal Experiences
While experiences with processed keto-friendly foods can vary, Benton's Keto Cookies have generally been well-received. Some individuals may find them more palatable than other keto-friendly products, such as baking mixes or ice creams, which can sometimes have undesirable textures or flavors due to the use of sugar alcohols.
Crafting Your Own Keto Chocolate Chip Cookies
For those who prefer a more hands-on approach, making keto chocolate chip cookies from scratch is a rewarding option. The key lies in substituting traditional ingredients with low-carb alternatives.
Read also: Healthy finds at Aldi for weight loss
Essential Ingredients
- Low-Carb Flour: Almond flour is a popular choice for keto cookies, providing a slightly nutty flavor and a good source of fiber. Coconut flour can be used as a nut-free alternative, but it often requires adjustments to the recipe due to its high absorbency.
- Sugar-Free Chocolate Chips: Opt for brands like Lily's, which are sweetened with erythritol, stevia, monk fruit, or allulose.
- Low-Carb Sweetener: Erythritol, stevia, allulose, and brown sugar Swerve are all viable options. The choice depends on the desired sweetness level and flavor profile.
- Binding Agent: Beef gelatin powder is sometimes used to improve the texture of keto cookies, resulting in a chewier consistency.
Recipe Considerations
- Almond Flour vs. Almond Meal: Use almond flour for a finer texture. Almond meal has a coarser grind and may affect the cookie's consistency.
- Wet and Dry Ingredients: Keep wet and dry ingredients separate until combined to ensure even distribution.
- Butter Temperature: Be careful when adding eggs to melted butter; if the butter is too hot, it can cook the egg.
- Cooling Time: Allow the cookies to cool completely before handling, as they are more fragile when warm.
Example Recipe and Nutritional Information
Here's a general idea of how to make keto chocolate chip cookies. Please note that this is just an example, and you can find many variations online:
Ingredients:
- 2 cups almond flour
- 1/2 cup erythritol
- 1 tsp baking powder
- 1 tbsp beef gelatin powder (optional)
- 1/2 cup sugar-free chocolate chips
- 1/2 cup melted butter (unsalted)
- 1 egg
- 1 tsp vanilla extract
Instructions:
- Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a small bowl, combine almond flour, erythritol, baking powder, and beef gelatin powder (if using).
- In a large bowl, whisk together melted butter, egg, and vanilla extract.
- Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
- Fold in the sugar-free chocolate chips.
- Scoop rounded tablespoons of dough onto the prepared baking sheet.
- Bake for 15 minutes, or until golden brown.
- Let cool completely on the baking sheet before handling.
Approximate Nutritional Information (per cookie, based on 16 cookies):
- Calories: 130
- Fat: 12.5g
- Protein: 3g
- Net Carbs: 1.7g
Serving Suggestions
Enjoy your keto chocolate chip cookies with:
- Bulletproof coffee
- Unsweetened almond milk or cashew milk
- Keto dessert tea
- Keto hot chocolate
Beyond Benton's: Other Keto-Friendly Treats at Aldi
Besides Benton's Keto Cookies, Aldi offers a variety of other treats that can fit into a keto lifestyle, either as regular offerings or limited-time "Aldi Finds". These include:
- Happy Farms Cheesecake Snack Trays: Available in Caramel, Chocolate, and Strawberry varieties (July 2020).
- Specially Selected Macarons: An assortment of flavors including chocolate, vanilla, salted caramel, lemon, raspberry, and pistachio (May 2021).
- Specially Selected Caramel Stroopwafels: Waffles filled with sweet, creamy caramel (November 2021).
- LiveGfree Gluten Free Holiday Donuts: Available in Cranberry, Pumpkin, and Gingerbread varieties (December 2021). Although these are gluten-free rather than specifically keto, some individuals may find them suitable depending on their individual carb tolerance and dietary goals.
- Keto Buns: Stocked during the summer months.
Read also: Low-Carb Finds at Aldi
tags: #aldi #keto #cookies #ingredients