For those embracing a ketogenic lifestyle, the idea of enjoying a chocolate bar might seem like a distant dream. However, with the right knowledge and choices, chocolate can absolutely be a part of a keto diet. This article explores the world of keto chocolate bars, diving into suitable ingredients, recommended brands, and even providing guidance on making your own low-carb chocolate treats.
Understanding Keto and Chocolate
The cornerstone of a keto diet is drastically reducing carbohydrate intake to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose. To maintain ketosis, a person must consume around 20g of carbs per day. Traditional chocolate bars, loaded with sugar, are typically off-limits due to their high carbohydrate content. Most of these bars have on average 25 total carbs and anywhere from 16-30g of sugar a piece. That means there is around 6tsp of sugar a bar (aka 2 WHOLE TABLESPOONS!).
However, not all chocolate is created equal. The key to enjoying chocolate on keto lies in choosing options that are low in sugar and net carbs.
Keto-Friendly Sweeteners
Before diving into chocolate itself, it's crucial to understand which sweeteners are acceptable on a keto diet. These sweeteners provide the necessary sweetness without spiking blood sugar levels:
Stevia: A zero-calorie sweetener available in powdered or liquid form. Liquid stevia is often preferred as it's not bound to a carb base like maltodextrin.
Read also: Guilt-Free Chocolate Treat
Erythritol: A common sweetener in keto baking due to its close resemblance to sugar in taste, minimal impact on blood glucose, and wide availability.
Allulose: A relatively new sweetener that's gaining popularity in keto products. It offers a light sweetness while maintaining the rich chocolate flavor.
It's important to avoid sugar-free chocolate sweetened with maltitol, as it can raise blood sugar levels similarly to regular sugar. Avoid Sugar Free Chocolates from brands like Russell Stover and Atkins as they use maltitol as their sweetener.
Navigating Store-Bought Keto Chocolate
While traditional chocolate bars are a no-go, several brands offer keto-friendly alternatives. When choosing store-bought options, always scrutinize the nutrition label and ingredients list to ensure they align with your low-carb goals.
Dark Chocolate: You can eat dark chocolate on a keto diet, but it’s still important to track the carbs and monitor your intake. In dark chocolate the higher the cocoa percentage, the lower the carb content will be, so stick to 80% or higher. And for reference anything that is below 55% is actually classified as milk chocolate because there is too much sugar and cocoa butter.
Read also: Easy Low-Carb Cheese Crackers
Lindt: Their 85% cocoa or higher dark chocolate is a popular choice due to its low carb count, smooth flavor, and ethical sourcing practices. The brand works with Cocoa Life, whose vision is that empowered, thriving cocoa farming communities are the essential foundation for sustainable cocoa.
Ghirardelli: Their individually wrapped dark chocolate squares are a convenient and portion-controlled option. We love taking a few of these dark chocolate Ghiradelli squares to the movies with us! They’re portioned perfectly, individually wrapped, and have a smooth, dark flavor we can’t resist when that sweet tooth hits.
Lily's Chocolate: Widely regarded as one of the best-tasting low-carb chocolate brands, Lily's offers a variety of options, including chocolate bars, baking chips, chocolate-covered almonds, and peanut butter cups. Yes, these bars are only 1g of net carbs per serving, making them the best option for keto chocolate on the market.
ChocZero: ChocZero products are sugar alcohol-free and sweetened with monk fruit which is great news for people who are sensitive to sugar alcohol sweeteners. Their chocolate comes in individually wrapped squares, making portion control a breeze.
SlimFast Keto Fat Bomb Peanut Butter Cups: These low-carb peanut butter cups are a convenient option available at Wal-mart. Not all of the SlimFast Keto products get the green light, but the Fat Bomb Peanut Butter cups are a hit! They’re low-carb, available at Wal-mart, and satisfy that craving for Reese’s.
Read also: Keto Calorie Counting: A Detailed Guide
Kiss My Keto: Offers a range of keto-friendly chocolate options. The rich dark chocolate pairs perfectly with coconut and almonds. These low-carb chocolate bars are sweetened with a blend of erythritol and stevia and contains 12g of fat per serving!
LUV Chocolate: A Keto-Friendly Option
LUV chocolate is a brand that specializes in keto-friendly chocolate bars.
- Key Features: 80% cocoa sugar-free bean-to-bar LUV chocolate in a variety of flavors. LUV chocolates are gluten free, sugar free, soy free and totally plant based (non-dairy & vegan).
- Ingredients: 80% cocoa, Sweet LUV (plant polyols, chicory root inulin, organic stevia), organic sunflower lecithin.
- Variety:
- Almond bars contain: almonds
- Cashew bars contain: cashews
- Hazelnut bars contain: hazelnuts
- Coconut bars contain: coconut
- Mint infused bars contain: mint oil
- Orange infused bars contain: orange oil
- Shipping Considerations: Because chocolate melts in the high 80s F, please delay your order if your local temperatures top mid-80s . Even though we do ship chocolate on frozen gel packs in the warm months, by the time the USPS Priority package reaches you from LUV in Minnesota , it may take 3-4 days. By that time the gel packs will no longer be frozen and will offer no melting protection to chocolate. If you do order chocolate in the summer months, please understand that even though will take every precaution, we cannot guarantee its arrival without melting. You order at your own risk.
Making Your Own Keto Chocolate Bars
For those who enjoy experimenting in the kitchen, making homemade keto chocolate bars is a rewarding experience. It allows for complete control over ingredients and sweetness levels.
Basic Recipe and Ingredients
This keto chocolate is an easy candy bar recipe made with just 3 ingredients! Crispy, chewy, and ready in 5 minutes, each bar has just 2 grams net carbs!
- Ingredients:
- Unsweetened chocolate- Also known as Bakers chocolate, these candy bars are 100% unsweetened and have very few carbs.
- Almond butter- Smooth and drippy almond butter with no added sugar.
- Powdered sweetener - I used powdered erythritol in this recipe. For a super-smooth chocolate, use powdered allulose. Allulose melts just like sugar and does not recrystallise. Erythritol does re-crystallise as it cools. That's why using powdered sweetener is essential so the chocolate is smooth and not grainy. Recipe Tip: Blend granulated sweetener in a high-speed blender to powder it.
- Optional coconut oil
- Instructions:
- Line an 8 x 8-inch baking dish with parchment paper and set aside.
- Start by adding the chocolate, syrup, coconut oil and almond butter in a large microwave-safe bowl.
- Microwave everything in 30-second spurts until the chocolate has mostly melted.
- Next, fold through your crushed nuts and seeds until combined.
- Pour the chocolate mix into the lined baking dish and spread out using a spatula.
- Refrigerate or freeze until firm.
- Slice into chocolate bars.
Tips for Success
- Use high-quality unsweetened chocolate: This forms the base of your chocolate and significantly impacts the final flavor. Finely chop up the bakers chocolate and cacao butter and set aside.
- Choose your sweetener wisely: Powdered erythritol or allulose provide the best texture and sweetness.
- Experiment with flavors: Add extracts, nuts, seeds, or spices to customize your chocolate bars. Add any optional extra (1 teaspoon orange zest/pinch cinnamon/pinch of sea salt/pinch of chili/1/3 cup (50g) low carb granola/handful of nuts and seeds and stir.
- Control the temperature: Avoid overheating the chocolate, as it can become grainy.
Variations
Keto Chocolate Bark: Dark Chocolate Almond Keto Bark is the product that put us on the map seven years ago. This premium chocolate features roasted almonds sprinkled with a light dusting of sea salt in a 55% cacao dark chocolate. Dark chocolate (unsweetened chocolate, cocoa butter), soluble corn fiber (resistant dextrin), almonds, sunflower lecithin, sea salt, monk fruit extract, Madagascar vanilla beans. Contains Almonds.Not a low calorie food. Each box contains 8 individually wrapped pieces of dark chocolate almond keto bark.
Chocolate Chips: Another fun thing to do with this recipe is to make sugar free chocolate chips!
Coconut Oil Variation: I often get asked if you can make this keto chocolate with coconut oil rather than cacao butter. The answer is yes - but it will not taste as good. There will be an undeniable coconut flavor. Also, the texture won't be as creamy and you'll have to keep the chocolate in the freezer. It will not be firm at room temperature.
Keto Chocolate Recipes
Beyond simple chocolate bars, there are countless keto-friendly chocolate recipes to explore. Here are a few ideas:
- Keto Cupcakes with Frosting: Use a rich dark chocolate cocoa powder to make the perfect low carb/keto icing.
- Keto Fudgy Brownies: The fudgest keto brownies you’ll ever eat. Again we came back with the delicious dark chocolate cocoa powder. Plus you have the option to sub coconut oil for butter and have a vegan brownie. Coconut oil adds a lovely nutty flavor when mixed with cocoa powder in these brownies.
- Keto Chocolate Doughnuts: Unsweetened chocolate/ cocoa powder mixed with sugar free sweetener and protein powder to make a flourless cake style doughnut!
The Health Benefits of Dark Chocolate
Science has proven that chocolate has a whole host of health benefits. It is a powerful source of antioxidants, can lower blood pressure and reduce the risk of heart disease, to name a few. Here is an article about the health benefits of dark chocolate. Of course, not all chocolate is good for you. Shop-bought milk chocolate generally contains over 50% sugar and is therefore not a healthy choice AT ALL.
Storage
This keto chocolate is stable at room temperature in a sealable container. It will keep well for up to four weeks. It keeps forever in the fridge if you store it in an airtight container or simply have it on the kitchen countertop. Personally, I like to store my chocolate in the freezer.
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