Sorbet, a delightful frozen dessert, is often seen as a lighter alternative to ice cream. But is it suitable for a ketogenic diet? This article delves into the world of sorbet, exploring its ingredients, nutritional content, and keto-friendliness, while also providing some delicious keto-friendly alternatives.
What is Sorbet?
Sorbets are frozen desserts made entirely of sweetened water and fruit. It is often churned in the same way as standard ice cream varieties to make it easy to scoop and serve. This delightful dish has a pretty fascinating history. There is evidence of the first sorbet recipe dating back to the first century Rome and Persia. Although, there have been several alternate origin stories that scholars debate today. Its name derives from the Italian word “sorbetto,” referring to the dessert crafted by Antonio Lantini.
Sorbet vs. Ice Cream: What's the Difference?
Both sorbet and ice cream are delicious frozen treats. Although, both delicacies are different in terms of taste, texture, and preparation. For starters, sorbet is completely dairy-free whereas most ice cream varieties contain eggs and dairy in their recipes. It is also much higher in fat than sorbet. Ice cream, especially store-bought types, boast high amounts of carbohydrates and sugars. If you are looking for a low-carb alternative, check out our incredible creamy vanilla ice cream recipe. Although, please note certain store-bought brands of sorbet can even contain more sugar than ice cream.
The Keto Diet and Sugar Content
The ketogenic diet, or keto diet, is a high-fat, low-carb diet that forces the body to burn fats rather than carbohydrates for energy. This metabolic state, known as ketosis, is achieved by drastically reducing carbohydrate intake. Therefore, the suitability of any food for a keto diet hinges on its carbohydrate content.
Is Traditional Sorbet Keto-Friendly?
Traditional sorbets are not considered keto-friendly. Many store-bought varieties contain artificial sweeteners and fruits with high sugar contents, such as cherries or oranges. The high sugar content in traditional sorbet makes it unsuitable for those following a ketogenic diet.
Read also: Is Sorbet a Healthy Choice?
Keto-Friendly Sorbet Options
Luckily, our easy keto recipe incorporates a low-carb simple syrup that does not contain sugar by the brand ChocZero. The key to making sorbet keto-friendly lies in using low-carb sweeteners and fruits.
Sweeteners
Conventional sorbet takes a lot of sugar. And by a lot, I mean a lot - often 1 1/2 to 2 cups per batch. And it’s the sugar that helps keep the mixture from freezing rock hard. But for many of us, our tastes have changed and we no longer enjoy that level of sweetness. I usually cut the sweetness back by at least 30% or more in my recipes. So figuring out how to use keto sweeteners and still get creamy texture and scoopable consistency was tricky, to say the least. As it turns out, I had to skip the erythritol based sweeteners altogether and use allulose on its own. By doing so, I was able to make truly creamy sorbet that didn’t freeze rock solid. You may be aware that I’ve had trouble with allulose in the past, as it upset my stomach very badly. I wrote about this issue in my Guide to Keto Sweeteners, which is worth checking out if you’re curious about allulose. However, I’ve discovered that it may actually have been the brand of allulose I was using at the time. Since then, I’ve tried Good Dee’s sweetener blend, which is simply allulose and monk fruit. No tummy upset at all, even when I use it relatively concentrated amounts like this keto sorbet. Hooray! I can’t say that this will apply to everyone, since we all react a little differently to various sweeteners. But I recommend giving it a try.
The best sweetener for keto sorbet is allulose. The benefit of allulose is that it melts completely just like sugar, and it does not recrystallise like erythritol. Note that you need to use a little more to get the same sweetness (probably 1 cup). Pure allulose has only 70% of the sweetness of sugar. Xylitol and Bocha Sweet both don't set as hard as erythritol-based sweeteners.
Fruits
If you're watching your sugar and carb intake, you have to be mindful about which fruit to choose. Especially tropical fruits such as mangos and pineapple are high in natural sugars and generally avoided by people on low carb or Keto diets. For tropical fruit sorbets, keep the portion size small. For a pure-fruit sorbet, blackberries, raspberries, strawberries or watermelon are better choices.
Yes! Strawberries are one of the few fruits approved for the ketogenic diet. The fiber-packed fruit only contains approximately 12 grams of carbs. Strawberries also boast 8.7 grams of net carbs, one of the lowest out of most keto-friendly fruits. If you are a big fan of strawberries, we recommend taking a look at some of our other recipes containing the fruit.
Read also: Easy Low-Carb Cheese Crackers
Although watermelon has a high Glycemic Index (GI = 72), it has a very low Glycemic Load, which measures how much insulin will be released by your body for a given food measured in standard portions.
Keto Sorbet Recipes
Keto Strawberry Sorbet
Refreshing strawberry sorbet is sure to be your new favorite summer dessert. The keto friendly treat is just as healthy as it is tasty. This simple recipe calls for only three ingredients, including real strawberries. Keto Sorbet RecipeThis strawberry sorbet is a lovely low carb treat to enjoy on a hot day. It boasts a delicious fruity flavor that is sure to curb your cravings for traditional ice cream varieties. Sorbet also contains no dairy, allowing the delectable dish to be vegan-friendly. This frozen dessert is crafted using three key ingredients: lime juice, sugar-free sweetener, and strawberries. We used frozen strawberries for this recipe but feel free to incorporate fresh strawberries if you have any on hand for an even more prominent flavor. This fun and easy-to-make keto sorbet is an essential dish for anyone looking for a guilt-free way to satisfy your sweet tooth. And one of the best parts, it’s a no-churn fruit sorbet recipe! You don’t have to drag out your ice cream maker.
Ingredients:
- Frozen strawberries
- Sugar-free sweetener
- Lime juice
- Water
- Salt
Instructions:
Add frozen strawberries, sweetener, lime juice, water and salt to a food processor or blender.
Keto Raspberry Sorbet
This sugar free keto sorbet is so creamy and delicious, and bursting with fresh raspberries. It's a delightful way to cool off on a hot summer's day. This sugar free keto sorbet is so creamy and delicious, and bursting with fresh raspberries. It’s a delightful way to cool off on a hot summer’s day.
Combine the water and allulose sweetener and bring to a boil. It won’t get truly syrupy but it will thicken up slightly.
Read also: Keto Calorie Counting: A Detailed Guide
I recommend adding a little water and lemon juice. They help thin the mixture, making it easier to strain, and the lemon juice offsets the sweetness of the berries.
Unless you really like getting seeds in your teeth, you don’t want to skip this step. I recommend doing half of the puree at a time so you can really press on the solids and get out as much juice as possible.
Whisk the two mixtures together and chill at least 2 hours.
If you find the mixture isn’t quite sweet enough, you can whisk in more sweetener. Whisk in vodka.
Pour into an ice cream maker and churn according to manufacturer's directions. Once the sorbet reaches the consistency of soft serve ice cream, transfer to an airtight container and freeze until firm.
Keto Watermelon & Lime Sorbet
Summer and watermelon are almost synonyms. I can't imagine summer without fresh chilled watermelon! Although watermelon has a high Glycemic Index (GI = 72), it has a very low Glycemic Load, which measures how much insulin will be released by your body for a given food measured in standard portions.
Ingredients
- 1/2 small watermelon (600 g/ 1.3 lb)
- juice from 1 1/2 limes
- Optional: 25-35 drops liquid Stevia extract if needed (I recommend SweetLeaf or NuNaturals) or other healthy low-carb sweetener from this list
Instructions
- Cut the watermelon in cubes and remove all the seeds.
- Place in a blender together with freshly squeezed lime juice and stevia to taste.
- Pulse until smooth.
- Pour into the ice-cream maker and process according to the manufacturer's instructions. Mine took just about 45 minutes. This varies based on the make of your ice-cream maker (30-60 minutes) and also depends how solid you want the sorbet to be.
- If you don't have an ice-cream maker, simply place the diced watermelon in the freezer for at least 3 hours and blend until smooth with lime juice and stevia.
- When done, using a rubber spatula, put into small containers and place in the freezer. This will help you with portion control and prevent you from eating all the ice-cream in one go.
- If you serve the sorbet straight away, garnish with lime wedges and fresh mint.
Keto Coconut Sorbet
This Keto Coconut Sorbet is so creamy and refreshing, and it’s completely dairy-free. This Keto Coconut Sorbet is so creamy and refreshing, and it’s completely dairy-free. With only 5 ingredients, it’s an easy and delicious sugar-free dessert option for the hot weather. Is there anything more refreshing on a hot summer day than a bowl of sorbet? I think not! And this creamy coconut sorbet is as refreshing as it gets.
Ingredients:
- Coconut milk: Use a 13.5 ounce can of full fat coconut milk. You will use the thinner coconut water to make a simple syrup, and then blend in the remaining milk to make the sorbet.
- Coconut cream: Coconut cream is really just the thick white portion that settles to the top of a can of coconut milk. But some brands sell cans that has more of the cream and less of the water. If you can’t find it, just use more coconut milk.
- Water: The coconut syrup requires additional water.
- Allulose: This is absolutely the best choice of sweetener for keto sorbet. I tried making it with a mix of Swerve and allulose and it ended up too firm to scoop properly. BochaSweet may also work but I haven’t tested it out as yet.
- Coconut extract: This boosts the coconut flavor but you can also use vanilla extract. Or try caramel for a yummy treat!
Instructions:
- Make a coconut syrup: Use the thinner coconut water from the can of chilled coconut milk. Combine with the water and allulose and simmer until it’s thickened and slightly syrupy.
- Chill the syrup: Let the syrup cool to room temperature, then chill until completely cold, about 2 hours.
- Blend the ingredients: Combine the syrup, the remaining coconut milk, the coconut cream, and the extract in a blender and blend until smooth. This helps break up the thicker coconut cream.
- Churn: Transfer the mixture to an ice cream maker and churn until it resembles sorbet. Then quickly transfer to an airtight container and freeze until firm. Depending on what sweeteners you use, this can take 6 to 24 hours.
Tips for Making Keto Sorbet
- Use an ice cream maker: While it's possible to make sorbet without one, an ice cream maker ensures a smoother, less icy texture.
- Chill the mixture: Before churning, make sure the sorbet mixture is thoroughly chilled. This helps prevent ice crystals from forming.
- Add alcohol (optional): A tablespoon of vodka or other clear spirit can help prevent the sorbet from freezing too hard.
- Store properly: Store keto sorbet in an airtight container in the freezer. If it becomes too hard, let it thaw for a few minutes before serving.
Sugar Free Lemon Sorbet Recipe
There's nothing quite as refreshing as a sugar free sorbet! My lemon sorbet is perfectly sweet, zingy and wonderfully refreshing, but without all the sugar of a regular sorbet. I do love a portion of creamy sugar free ice cream, be it fruity or chocolatey. My all time favourite sorbet flavour has got to be LEMON. Also try my sugar free frozen yogurt.
Ingredients:
- Water
- Keto-friendly sweetener
- Lemon peel
- Lemons
Instructions:
- Add the water, keto-friendly sweetener and lemon peel to a pan. When removing the peel from the lemon ensure you don't get any white pith or this can make the syrup bitter.
- Heat on a low heat until the sweetener dissolves and thickens slightly to a syrup, about 7 minutes. Leave to cool. Discard the lemon peel.
- Juice the lemons. Add the lemon juice to the cooled syrup and stir.
- Pour the lemon mix into ice cube trays or a non-stick loaf tin, cover with cling film and freeze for 3 hours or until solid. Option to leave overnight. (I did.)
- When frozen, release the ice cubes or run the sides of the loaf tin under hot water to loosen the frozen sorbet. Tip onto a chopping board and chop into chunks. If you've left it overnight you'll need to give it a good smash.
- Place the chunks in a high speed food processor and blitz until smooth. The smaller you cut the cubes the easier it is. You may need to scrape and blitz several times until it all combines, depending on how long you left it in the freezer.
- Once combined, pour the sorbet back into your loaf tin and freeze for about 1.5 - 2 hours until just scoop-able.
- If you leave it to set to much by mistake, simply repeat the step of chopping into chunks and blitzing. You can repeat this step if you don't eat all your sorbet in one go and leave in the freezer for several weeks.
- Serve scoops of sorbet decorated with a few curls of lemon zest.
Option: To make the sorbet in an ice cream maker. To do this, simply make the syrup as per the instructions above. Chill in the freezer for about 30 minutes. Pour into an ice cream maker and churn as per manufacturers instructions.
Can I make sugar free sorbet with other fruit?
Yes. A super easy way to make homemade sorbet recipes is to simply blitz frozen fruit in a food processor until smooth. I make sugar free raspberry sorbet this way - it only needs a little sweetener.
How Many Carbs In Keto Sorbet?
A ½ cup serving of this keto lemon sorbet contains just 4g net carbs. This is lower than any other natural fruit sorbet.
Common Questions
Can I use fresh strawberries instead of frozen?
Yes, you can use fresh strawberries! Just make sure to freeze them beforehand for the best texture in your sorbet.
What can I substitute for the powdered sugar-free sweetener?
You can use regular granulated sugar or another sweetener of your choice, but keep in mind that it may change the nutritional profile of the sorbet.
How do I store leftover sorbet?
Store any leftover sorbet in an airtight container in the freezer. It should last for about 1-2 weeks, but for the best texture, try to enjoy it within a week.
Is this sorbet suitable for a keto diet?
Yes, this strawberry sorbet is keto-friendly, especially if you use a sugar-free sweetener. Just be mindful of the amount of sweetener you use.
Can I add other fruits to this sorbet recipe?
Absolutely!
Can I make this sugar free sorbet with different fruit?
Absolutely. Do keep in mind that changing the fruit will change the nutritional information as well. Try blueberries, blackberries, or even peaches.
Can I use frozen berries to make this?
Yes but I recommend thawing them first, to make it easier to blend them into a puree.
Can I use a different sweetener?
Please read the section on scoopable sugar free sorbet, as I talk about why allulose works. You can try BochaSweet or even xylitol, but erythritol based sweeteners will make your sorbet rock hard. You can still make it this way but you will need to leave it out on the counter for a while before serving.
Can I make keto sorbet without an ice cream maker?
You can make sorbet without an ice cream maker but it’s much more effort. You will need to stir the mixture every hour as it freezes to keep ice crystals from forming. Alternatively, you can freeze it in ice cube trays and blend a few up in a high powered blender when you want some sorbet. It’s not perfect but it does work.
Can I skip the vodka?
The vodka is optional but it does help keep the sorbet scoopable out of the freezer.
How long does sugar free sorbet last?
This sugar free sorbet should last for several months in your freezer. It is best stored in an airtight container.