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!
Introduction
The tartness of rhubarb combined with the natural sweetness of strawberries makes for the perfect spring & summer dessert. Strawberries and rhubarb come into season around the same time, which is why they pair so well together. For those following a ketogenic diet, this classic combination can still be enjoyed in a modified, low-carb form. This article provides a comprehensive guide to making a keto-friendly strawberry rhubarb crumble, ensuring a delightful and guilt-free treat.
Why Strawberry Rhubarb?
Strawberries and rhubarb complement each other beautifully. Rhubarb offers a tartness that balances the sweetness of strawberries, creating a complex and satisfying flavor profile. This combination is not only delicious but also evokes a sense of nostalgia for many, reminiscent of traditional spring and summer desserts.
Keto-Friendly Adaptations
Traditional strawberry rhubarb crumble recipes are often high in sugar and carbohydrates, making them unsuitable for a ketogenic diet. The key to creating a keto version lies in replacing high-carb ingredients with low-carb alternatives.
Sweeteners
Choosing the right sweetener is crucial. Several keto-friendly sweeteners can be used, each with its own characteristics:
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- Erythritol-based sweeteners: These are recommended for the crust to ensure it firms up properly. A version of Swerve Sweetener that is only erythritol and monk fruit can be used.
- Allulose: This is recommended for the filling, as it creates a nice, syrupy sweet fruit mixture. However, any sweetener can be used in the filling since a thickener will also be added.
- Lakanto Monk Fruit: This is a popular choice due to its spot-on texture and minimal aftertaste. It gets its sweetness from antioxidants called mogrosides, instead of fructose or sucrose.
- Swerve: This erythritol blend browns and caramelizes like sugar.
- Pyure: This stevia and erythritol-based brand can be used for most baked goods.
- Splenda: While not an all-natural option, it can be used with great success as an alternative to real sugar.
Stevia can be used but a stevia blend is preferable for volume and to avoid a bitter taste.
Flours
Traditional recipes use wheat flour, which is high in carbs. Keto-friendly alternatives include:
- Almond flour: A good, finely ground almond flour is essential for the crust.
- Coconut flour: This can be used in combination with almond flour to create a sturdy yet tender crust.
- Sunflower seed flour: This can be used as a nut-free substitute for almond flour, but it will alter the color and flavor slightly.
Thickeners
Strawberries and rhubarb release a fair amount of liquid when cooked, so a thickener is necessary to prevent the filling from becoming too soggy.
- Glucomannan: This is effective for thickening the filling.
- Xanthan gum: This can also be used, but it should be lightly sprinkled while mixing to prevent clumping.
Core Ingredients
- Strawberries: Fresh strawberries are recommended for the best filling, but frozen can be used if thawed and drained to remove excess moisture.
- Rhubarb: Fresh or frozen rhubarb is suitable. Frozen rhubarb does not need to be thawed before use.
- Butter: Real butter is recommended for the best results.
Recipe: Keto Strawberry Rhubarb Crumb Bars
This recipe combines a tender, crumbly crust with a sweet and tart fruit filling.
Ingredients
Crust
- 2 cups almond flour
- 1/4 cup erythritol-based sweetener
- 2 tablespoons coconut flour
- 1/4 teaspoon salt
- 1/2 cup melted butter
- 1 teaspoon vanilla extract
Filling
- 2 cups chopped rhubarb
- 2 cups sliced strawberries
- 1/2 cup allulose
- 2 tablespoons water
- 1 teaspoon glucomannan
Instructions
- Prepare the crust mixture: In a large bowl, whisk together the almond flour, sweetener, coconut flour, and salt. Stir in the melted butter and vanilla until the dough begins to clump together.
- Bake the bottom crust: Press about two thirds of the dough into a greased 8x8 inch baking pan and bake at 350ºF (175°C) for 10 minutes. Remove from the oven and let cool for 10 minutes to firm up.
- Prepare the filling: Add the rhubarb, strawberries, allulose, and water to a pan over medium low heat and bring to a simmer. Allow to cook until the fruit softens and begins to release liquid, about 5 to 8 minutes.
- Thicken the filling: Remove from heat and add the glucomannan, whisking briskly to combine. Allow to cool and thicken for 10 minutes.
- Assemble the bars: Spread the filling evenly over the cooled crust and sprinkle the remaining crust mixture overtop.
- Bake the bars: Bake another 20 to 25 minutes, or until the crust is light golden brown. Remove and let cool completely, then refrigerate for one hour to firm up before cutting into bars.
Tips for Success
- Fruit Color: Use fruit that has a deep red color to make the filling more pink and attractive.
- Thickening: Thicken the filling to prevent the bottom crust from becoming soggy.
- Sweetener: Use an erythritol-based sweetener for the crust and allulose for the filling.
- Nut-Free Option: Substitute almond flour with sunflower seed flour for a nut-free version.
- Avoid Burning: Nuts brown quickly, so if you don’t cover the pie while baking, the crumble will brown and begin to burn.
Recipe Variations
- Keto Strawberry Rhubarb Pie: Use a keto pie crust instead of the crumb bar crust.
- Keto Strawberry Crumble: Omit the rhubarb for a strawberry-only crumble.
- Low-Carb Rhubarb Crumble: Omit the strawberries for a rhubarb-only crumble.
Serving Suggestions
This keto strawberry rhubarb crumble can be enjoyed on its own or with a dollop of whipped cream or keto-friendly vanilla ice cream. It's a versatile dessert that can be served warm or cold, making it perfect for any occasion.
Read also: Keto Calorie Counting: A Detailed Guide
Storage Information
Store the bars in a covered container in the fridge for up to 5 days. The prepared strawberry rhubarb crisp cups can be stored with a cover on the ramekin or in a covered container in the fridge for up to 4 days.
Nutritional Information
This keto strawberry rhubarb bar recipe has approximately 5.4g of carbs and 2.4g of fiber per serving, resulting in 3g net carbs per bar. This information is provided as a courtesy and is approximate only and should be independently calculated. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Rhubarb: A Keto-Friendly Ingredient
Fresh rhubarb contains very few carbs per serving, making it an excellent addition to a keto diet. Diced rhubarb stalks have only 6g of carbs and 2g of fiber per cup.
Other Keto Rhubarb Recipes
If you're a fan of rhubarb, you might also enjoy these keto recipes:
- Keto Strawberry Rhubarb Pie
- Keto Strawberry Rhubarb Scones
- Keto Rhubarb Berry Crumble
- Keto Strawberry Rhubarb Dump Cake
- Keto Rhubarb Muffins
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tags: #keto #strawberry #rhubarb #crumble #recipe