Rhubarb, with its distinctive tart flavor, is a versatile vegetable often used in desserts. But is rhubarb keto-friendly? The answer is a resounding yes! With its low carb content, rhubarb can be a delightful addition to a ketogenic lifestyle.
Why Rhubarb Fits into a Keto Diet
The defining characteristic of a ketogenic diet is its emphasis on low carbohydrate intake. Rhubarb shines in this aspect, boasting a low carb count that makes it suitable for keto recipes. Fresh rhubarb contains very few carbs per serving. Diced rhubarb stalks contain only 6g of carbs and 2g of fiber per cup. This results in a net carb count of just 4 grams, making it a guilt-free ingredient for those watching their carbohydrate intake.
Ways to Incorporate Rhubarb into Keto Recipes
Rhubarb's tartness lends itself beautifully to a variety of keto-friendly desserts and even some savory dishes. Here are some ideas to get you started:
Keto Rhubarb Cake
This keto rhubarb cake offers three layers of gorgeousness: a moist yet light and fluffy vanilla crumb, a sugar free rhubarb filling and a delicious cinnamon streusel topping. It's a cake recipe the entire family will enjoy, whether they are on a low carb diet or not! This cake is one of my favourite keto rhubarb recipes.
Recipe Highlights:
- Sugar-Free Sweeteners: Granulated sweeteners like erythritol or monk fruit blends are used to maintain a low carb count.
- Almond Flour: Almond flour, or ground almonds, forms the base of the cake, providing a tender crumb.
- Coconut Flour: A small amount of coconut flour adds to the texture of the cake.
- Cinnamon Streusel: A sugar-free cinnamon streusel topping adds a delightful crunch and warm spice.
Preparation:
- Prepare the Rhubarb: Chop the rhubarb into 3-5 cm long, finger-thick pieces. Large rhubarb stalks may benefit from peeling first. Mix the chopped rhubarb with the sweetener. Let it sit for 30 minutes to macerate. This process draws out excess liquid and prevents the cake from becoming soggy.
- Cake Batter: In a large bowl using an electric mixer or in a food processor, beat the room temperature eggs until pale, fluffy and double in size. About 2 minutes. Add the sweetener, melted and cooled butter, cream cheese, almond milk vanilla extract and almond extract (if using). Continue beating for another 1 minute. Mix the almond flour, coconut flour and baking powder in a separate bowl. Then add to the wet ingredients and blend until you have a smooth batter.
- Streusel: Mix all ingredients in a separate bowl using a fork.
- Assembly: Fill the cake batter into the springform. Arrange the rhubarb pieces in a single layer over it. Top off with the streusel mix. Bake in the preheated oven on the middle shelf for 60-65 minutes or until a skewer inserted comes out free of dough. Check after 35-40 minutes. If the top of the cake has browned sufficiently, loosely cover it with a piece of aluminium foil to prevent burning. Let the cake cool completely before releasing and removing the springform.
Keto Rhubarb Muffins
These muffins are easy to make, healthy, and taste great! Made with almond flour, coconut flour, eggs, and tangy fresh rhubarb, they taste just like the original but are low carb. They are the perfect summer muffin with a cinnamon crunch top. These muffins can be used as an afternoon snack or breakfast on your keto diet.
Read also: Delicious Rhubarb Recipes
Recipe Highlights:
- Almond and Coconut Flour: A blend of almond and coconut flour creates a light and fluffy texture.
- Cinnamon Crunch Topping: A simple cinnamon and sweetener topping adds a delightful crunch.
Tips for Success:
- If the batter seems thin, add 1-2 extra tablespoons of coconut flour.
- Don't leave out the cinnamon and sweetener topping!
Keto Rhubarb Crumble
Keto Rhubarb Berry Crumble is one of those heart warming desserts that make me think of home. Berries are the perfect replacement for apples in this keto rhubarb berry crumble. They add a little bit of sweetness and the flavors go wonderfully with rhubarb.
Recipe Highlights:
- Berries: Berries add a little bit of sweetness and the flavors go wonderfully with rhubarb.
- Almond and Coconut: To keep this recipe low carb I have replaced these foods with low carb friendly almonds, coconut and low carb sweeteners.
Preparation:
- Simmer rhubarb, berries, lemon zest, lemon juice and sweetener in a saucepan over medium heat and cook for 8-10 minutes until the rhubarb starts to breakdown. Stir mixture to combine and set aside to cool slightly.
- To make the crumble, melt the butter until it goes a light golden color. Add the sweetener and simmer gently for about 2 minutes. Remove from heat and allow to cool for a few minutes. Add the almond meal, coconut, slivered/flaked almonds and salt to the butter mixture. Using a fork, roughly combine to form a chunky crumble mix. Use fingers to squeeze mix if desired to create larger chunks of crumble.
- Place the rhubarb berry mixture into a baking dish and top with the crumble mixture. Bake for 20 minutes or until golden and fruit mixture is hot.
Keto Strawberry Rhubarb Bars
Make the most of rhubarb season with these Keto Strawberry Rhubarb Crumb Bars. A tender, crumbly low carb crust with a sweet fruit filling, they make the perfect spring dessert!
Recipe Highlights:
- Almond Flour Crust: A tender and crumbly crust made with almond flour.
- Strawberry Rhubarb Filling: A sweet and tart filling made with fresh or frozen strawberries and rhubarb.
- Allulose: Allulose is recommended for the filling, for a nice, syrupy sweet fruit mixture.
Tips for Success:
- Use fruit that has a deep red color, as it makes the filling more pink and looks more attractive.
- Thicken the filling before spreading it on the bars to prevent a soggy crust.
Keto Rhubarb Cheesecake
This keto rhubarb cheesecake needs to be properly cold. It is low carb, it has a delicious flavor and it's crispy on the edges, like a delicious cookie. After keto pie crust is just partially baked, add rhubarb with some low carb sweetener on top of the crust and continue with baking for 15 minutes or until rhubarb becomes softer. After pie crust and rhubarb are done, cream cheese layer goes on top, and that's it! So easy keto dessert!
Recipe Highlights:
- Keto Pie Crust: This recipe uses keto pie crust recipe.
- Cream Cheese Layer: After pie crust and rhubarb are done, cream cheese layer goes on top.
Preparation:
- Keto Crust: Combine all ingredients together into a dough. Press in the dough into a greased 25 cm/10 inch pie dish. Bake in a preheated oven for 5 - 8 minutes. Don't bake it completely, remove it from the oven when half baked.
- Mix chopped rhubarb with sweetener in a bowl.
- Distribute chopped rhubarb on the top of the crust and put it back to the hot oven for 15 minutes or until rhubarb is softened.
Tips for Baking with Rhubarb on Keto
- Maceration: To prevent soggy baked goods, macerate the rhubarb with sweetener for about 30 minutes before using it in your recipe. This draws out excess liquid.
- Thickeners: Use keto-friendly thickeners like glucomannan or xanthan gum to thicken rhubarb fillings and prevent them from becoming too watery.
- Sweeteners: Choose your favorite granulated or powdered sugar-free sweetener. Erythritol, monk fruit, and allulose are all good options.
- Pairings: Rhubarb pairs well with other low-carb fruits like strawberries, raspberries, and blackberries.
Other Keto Rhubarb Ideas
- Rhubarb Syrup: Boil the stalks with your desired sweetener to create a syrup for your keto desserts and drinks.
- Rhubarb Jam: Create a sugar-free rhubarb jam to spread on keto-friendly breads or biscuits.
Read also: The Ultimate Guide to Rhubarb and Keto
Read also: Is Rhubarb Keto-Friendly?