For those following a ketogenic diet, the high sugar content of store-bought Nutella makes it a forbidden treat. However, with a few simple ingredient swaps and some kitchen creativity, you can enjoy a delicious, keto-friendly version of this classic chocolate hazelnut spread. This article explores the world of keto Nutella, providing recipes, tips, and tricks to satisfy your sweet cravings without derailing your ketogenic lifestyle.
Understanding the Keto Diet and Sugar Consumption
The ketogenic diet is a high-fat, low-carbohydrate eating plan that forces the body to enter a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. To maintain ketosis, it's crucial to limit your carbohydrate intake, typically to around 20-50 grams per day. Store-bought Nutella is not keto-friendly due to its high sugar content, with approximately 21 grams of carbohydrates per 2-tablespoon serving.
Why Make Your Own Keto Nutella?
While some sugar-free Nutella-like products are available, they often fall short of the taste and quality of homemade versions. By making your own keto Nutella, you have complete control over the ingredients, ensuring it aligns with your dietary needs and preferences. Furthermore, homemade keto Nutella often tastes better than store-bought alternatives, with a richer, more pronounced chocolate hazelnut flavor.
Key Ingredients for Keto Nutella
Here's what you'll need to create your own delectable keto Nutella:
- Hazelnuts: The star of the show! You can purchase hazelnuts with the skin on or off. Roasting hazelnuts enhances their flavor, adding a new dimension to the spread.
- Unsweetened Cocoa or Cacao: Provides the chocolatey goodness without added sugars. Cacao offers a slightly lighter color and a more intense flavor.
- Keto-Friendly Sweetener: Essential for achieving the desired sweetness without spiking blood sugar levels. Powdered sweeteners like erythritol, stevia, or a blend are recommended to avoid grittiness.
- MCT Oil or Coconut Oil: Adds moisture and helps create a smooth, creamy texture. Any neutral-tasting oil will work. Refined coconut oil is preferred for its neutral flavor.
- Vanilla Extract: Enhances the overall flavor profile. Always check the ingredients to ensure it's sugar-free.
- Optional Ingredients:
- Collagen Protein Powder: Adds nutrition and helps thicken the spread.
- Hazelnut Oil: Intensifies the hazelnut flavor.
- Lecithin: Acts as an emulsifier, though not always necessary.
- Other Nuts: Almonds and macadamia nuts can be added for a unique flavor profile and added moisture.
Roasting and Preparing Hazelnuts
Roasting hazelnuts is a crucial step in developing a rich, nutty flavor. Here's how to do it:
Read also: Chocolate Hazelnut Spread (Keto)
- Preheat oven: Preheat your oven to 160°C (320°F).
- Prepare baking sheet: Line a baking tray with baking paper.
- Roast hazelnuts: Spread the hazelnuts evenly on the prepared baking tray and roast for 10-15 minutes, turning them after 5 minutes. Keep a close eye on them to prevent burning.
- Remove skins: Transfer the roasted hazelnuts to a clean kitchen towel. Enclose them in the towel and rub back and forth on the kitchen counter to remove the skins. Most of the skin should come off easily. Don't worry if some skins remain, as they won't significantly impact the flavor. Alternatively, you can soak the hazelnuts in boiling water for a short period to loosen the skins. If using this method, allow the nuts to dry on a wire rack before roasting.
Keto Nutella Recipe: Conventional Method
This recipe provides a step-by-step guide to making keto Nutella using a conventional oven and food processor.
Ingredients:
- 2 cups (approximately 250g) roasted hazelnuts
- 2-3 tablespoons unsweetened cocoa or cacao powder
- 1/4 - 1/2 cup powdered keto-friendly sweetener (erythritol, stevia, or blend), adjust to taste
- 2-3 tablespoons MCT oil or coconut oil, melted
- 1 teaspoon vanilla extract
- Optional: Pinch of sea salt, collagen protein powder, hazelnut oil
Instructions:
- Preheat oven: Preheat oven to 160°C (320°F).
- Roast Hazelnuts: Follow the roasting instructions above.
- Process Hazelnuts: Place the roasted hazelnuts into a food processor and pulse until they turn into a meal.
- Add Remaining Ingredients: Add the cocoa powder, sweetener, melted MCT oil or coconut oil, and vanilla extract to the food processor.
- Process Until Smooth: Process on high speed in 3-minute spurts, scraping down the sides of the bowl as needed. Continue to mix until the hazelnut spread is smooth and glossy. This may take several minutes.
- Adjust Taste: Taste the mixture and adjust the sweetness by adding more sweetener if desired. You can also add a pinch of sea salt to enhance the flavor.
- Store: Transfer the keto Nutella to a clean, airtight jar or container and store it in the refrigerator.
Keto Nutella Recipe: Thermal Method (Thermomix)
For those with a Thermomix, this method offers a streamlined approach to making keto Nutella.
Ingredients:
- 2 cups (approximately 250g) roasted hazelnuts
- 2-3 tablespoons unsweetened cocoa or cacao powder
- 1/4 - 1/2 cup powdered keto-friendly sweetener (erythritol, stevia, or blend), adjust to taste
- 2-3 tablespoons MCT oil or coconut oil, melted
- 1 teaspoon vanilla extract
- Optional: Pinch of sea salt, collagen protein powder, hazelnut oil
Instructions:
- Preheat oven: Preheat oven to 160°C (320°F).
- Roast Hazelnuts: Follow the roasting instructions above.
- Mill Hazelnuts: Place the roasted hazelnuts into the Thermomix bowl and mill for 5 seconds on speed 10.
- Add Remaining Ingredients: Add the cocoa powder, sweetener, melted MCT oil or coconut oil, and vanilla extract to the Thermomix bowl.
- Mix Until Smooth: Mix for 3 minutes on speed 6, scraping down the sides of the bowl as needed.
- Adjust Taste: Taste the mixture and adjust the sweetness by adding more sweetener if desired. You can also add a pinch of sea salt to enhance the flavor.
- Store: Transfer the keto Nutella to a clean, airtight jar or container and store it in the refrigerator.
Tips for Achieving the Perfect Keto Nutella
- Use a High-Powered Blender or Food Processor: Achieving a smooth and creamy texture is key. A high-powered blender or food processor is essential for grinding the hazelnuts into a smooth butter.
- Be Patient: It takes time to process the hazelnuts into a smooth butter. Be patient and continue blending, scraping down the sides of the bowl as needed.
- Adjust Sweetness to Taste: Taste the Nutella mixture as you go and adjust the sweetness according to your preference.
- Add Oil Gradually: Add the MCT oil or coconut oil gradually until you reach your desired consistency.
- Don't Overblend: Overblending can cause the mixture to become too warm and oily.
- Store in the Refrigerator: Store your sugar-free Nutella in a clean, airtight jar or container in the refrigerator to keep it fresh. It will also firm up slightly in the fridge.
Serving Suggestions for Keto Nutella
Enjoying keto Nutella can be a delightful experience! Here are some serving suggestions:
- Dip with Fresh Berries: Pair keto Nutella with fresh strawberries, raspberries, or blackberries for a delicious and nutritious snack.
- Add to Keto Pancakes or Waffles: Drizzle keto Nutella over a stack of homemade keto pancakes or waffles for a decadent breakfast or brunch option.
- Stir into Greek Yogurt: Mix a spoonful of keto Nutella into plain Greek yogurt for a creamy and indulgent treat.
- Blend into Keto Smoothies: Incorporate keto Nutella into your favorite low-carb smoothie recipes for a chocolatey boost.
- Make Keto Nutella Fat Bombs: Whip up homemade fat bombs using keto Nutella as one of the main ingredients.
- Enjoy Straight from the Spoon: Sometimes, the simplest way to enjoy keto Nutella is to savor it straight from the spoon.
- Make a Hazelnut Cheesecake: Add the sugar-free Nutella into the cheesecake filling and topping for a rich and flavorful dessert.
- Spread on Low-Carb Bread: Enjoy it spread on a slice of low-carb bread.
Variations and Customizations
One of the best things about homemade keto Nutella is how easy it is to customize based on your ingredient preferences.
- Different Sweeteners: You can use any keto-friendly sweetener you prefer, such as allulose, monk fruit sweetener, or erythritol-stevia blends.
- Nut-Free Option: If you have a nut allergy, you can use roasted sunflower seed kernels as a substitute for hazelnuts.
- Dairy-Free Option: To make it dairy-free, ensure you use a dairy-free butter substitute or stick to coconut oil or MCT oil.
- Added Flavors: Experiment with adding a pinch of cinnamon, espresso powder, or orange zest for a unique twist.
Nutritional Information
A typical serving (2 tablespoons) of homemade keto Nutella contains approximately:
Read also: Hazelnut Spread Analysis
- Calories: Varies depending on ingredients used
- Net Carbs: Less than 2 grams
- Fat: High, primarily from hazelnuts and added oils
It's important to note that while keto Nutella is a healthier alternative to store-bought Nutella, it's still calorie-dense and should be enjoyed in moderation.
Read also: Easy Low-Carb Cheese Crackers