For many, adhering to a zero or low-carb dietary approach is a conscious decision aimed at improving health. Whether you're following a ketogenic diet, exploring the carnivore lifestyle, or simply navigating low-carb phases in diets like the Fast Metabolism Diet, having access to a collection of reliable, delectable, and easy-to-prepare meals and snacks is essential. Going for a zero or low-carb diet doesn't have to be tasteless. The key is to maintain a healthy relationship with your cravings by making compromises while slowly lowering the frequency at which you give in to those cravings. The better you get at managing your cravings, the fewer you'll have!
This article explores a variety of no-carb dessert recipes that will satisfy your sweet tooth without derailing your dietary goals.
Understanding "No-Carb": A Matter of Perspective
When searching for "no carb desserts," you'll often encounter recipes that aren't strictly zero-carb. So it probably depends how pedantic you want to be. Is a dessert that is 0.5g net carbs per serving near enough zero for you? Or do you literally want zero?
Many consider desserts with less than 1g of net carbs per serving to be "near enough zero." However, others require a dessert that is literally zero-carb.
It's important to carefully evaluate recipes and nutritional information. Like my "zero carb" example above - just because it says it's no carb, doesn't mean that it is. This is particularly true for recipes that use ingredients like cream cheese, which contains a small amount of carbohydrates.
Read also: Safety of Low-Carb Diets During Lactation
The Importance of Sweeteners in No-Carb Desserts
If you're looking for dessert recipes, let's assume that you want something sweet. If you want sweet, you need a sweetener - natural or otherwise. Alternatives sweeteners are essential for achieving sweetness without adding carbs. When it comes to sweeteners, it's assumed that you don't count sugar alcohols. In every single one of my recipe cards, this text is at the bottom: "Carbohydrates from sugar alcohols are not included in net carb counts as it has been shown that they do not impact blood sugar." I'm not a dietitian. But not including sugar alcohols when counting carbs is accepted wisdom.
Here are some popular options:
- Stevia: Stevia is a natural, zero-carb sweetener derived from the South American plant stevia rebaudiana, part of the sunflower family.
- Erythritol: Erythritol is produced through the fermentation of corn or cornstarch.
- Monk Fruit: Erythritol and monk fruit are the popular favorites.
- Xylitol: Xylitol is great - but because it is toxic to dogs, it has understandably lost favor now that there are many more alternatives available.
- Brown Swerve: Brown Swerve - it's relatively new on the scene - but so far I'm loving it!
Note: These often don't work as perfect substitutions for sugar, so pay attention to recipes that offer substitution advice.
Delicious No-Carb Dessert Recipes
Here are some recipes to try, keeping in mind that the net carb count can vary slightly depending on the specific ingredients used. Note: These carb-free desserts and sweets have 0g of net carbs per serving, but that could change slightly depending on the ingredients you use.
- Meringue Cookies: How good do these pink puff meringue cookies look? You can whip these no-carb desserts up in less than 30 minutes, and they have 0g of carbs per serving. These light and airy cookies are quick to prepare.
- Caramel Spread: This clever caramel recipe uses butter, heavy cream, and an alternative sweetener to whip up a really delicious caramel spread. Enjoy this rich and decadent caramel spread.
- Marshmallows: These marshmallows may look a little strange, but they definitely get the job done! By using gelatin and alternative sweeteners, the team at Low Carb Diet World came up with a clever way to get a bit of low-carb sweetness in your life. Gelatin and alternative sweeteners can be combined to create a delightful low-carb treat.
- Carb-Free Popsicles: Carb-free popsicles are great to have in the freezer for when you're craving something sweet. They are really simple to make, and they get the craving out without sacrificing a lot of calories. Keep these on hand for a refreshing, guilt-free treat.
- Sugar-Free Gummy Bears: Sugar-free gummy bears aren’t super glamorous, but if they can get you through a craving, then they’re worth it! These can be a lifesaver when cravings strike.
- Cinnamon Keto Pork Rinds: I know. This sounds weird, but believe me, these cinnamon keto pork rinds are really good. It's right on that edge between savory and sweet. If you're a fan of salted caramels or chocolates like I am, then I guarantee you will like these! If you're a fan of salted caramels or chocolates, then I guarantee you will like these! This unexpected combination of savory and sweet is surprisingly satisfying.
- Meringue Recipe: Okay, okay. One more meringue recipe won’t hurt, right?
- Sugar-Free Cookie Dough Dip: And lastly, sugar-free cookie dough dip. While this recipe comes out to 1g of net carbs, if you make your own homemade, low-carb tahini, you can push this under 1g of net carbs per serving. Enjoy this classic treat without the guilt.
Additional No-Carb Dessert Ideas and Considerations
- Sweet Pork Rinds: OK - so I'm going to need you to trust me on this one… Sweet Pork Rinds. I recently developed this recipe and although it is definitely NOT a traditional dessert, if you like the sweet and salty combination in foods then you should try it!
- Mascarpone: Mascarpone is an almost-zero-carb slightly-sweet soft cheese.
- Jello: If you're OK with sugar free Jello on your diet, it opens up some great options! Or how about these ready-made sugar free Jello cups? Update: Try Simply Delish Jel Desserts instead - they are aspartame free, gelatin free, and don't contain any artificial flavors or colors!
- Low Carb Meringues: These Low Carb Meringues contain 0.2g net carbs for a serving of four small meringues.
- No Carb Ice Cream: One of my latest recipe developments is this No Carb Ice Cream! It contains just 0.2g net carbs for a generous one cup serving!
No-Bake Keto Chocolate Chip Cookie Bars
Because my Keto Edible Cookie Dough was such a hit last year, I figured I would kick off my own no-bake season with a very similar treat - no-bake keto chocolate chip cookie bars. The idea is the same: it’s basically edible (eggless) cookie dough in bar form. It tastes JUST like regular cookie dough! AND it’s sugar-free, low-carb, and jammed with healthy fat!
Read also: Best keto-friendly chips
Ingredients:
- Almond butter
- Ghee
- Zero-sugar sweetener (Monk Fruit Sweetener, Swerve, or Truvia)
- Almond flour
- Chocolate chips
- Optional: pure vanilla extract (1 tsp), ground cinnamon (½ tsp), and sea salt (¼ tsp)
Instructions:
- Gather up all your ingredients.
- Add the almond butter and ghee to a mixing bowl and microwave it for 20 to 30 seconds, or until softened. You want these ingredients to be very soft (or melted) so that they stir easily.
- Add the remaining ingredients except the chocolate chips to the mixing bowl and stir until well-combined.
- Once the dough is well-mixed, fold in the chocolate chips.
- Transfer the cookie dough to a parchment-lined loaf pan (mine is 9” x 5”) and freeze for 1 hour.
- I want to see it!
Tips and Variations:
- To keep this recipe keto, you’ll need to use a zero-sugar sweetener, such as Monk Fruit Sweetener, Swerve, or Truvia.
- If you don’t use a zero-calorie confectioners sweetener, my next recommendation would be for you to use liquid stevia (I haven’t tested the recipe with Stevia yet, so I’m not sure how much you would use), or a zero-sugar liquid sweetener.
- If you go for a syrup sweetener (this includes pure maple syrup), be sure you offset the amount of sweetener with equal parts almond flour.
- Replace the almond flour with hazelnut flour.
- Substitute sunflower seed butter, peanut butter, or cashew butter for the almond butter.
- Use coconut oil instead of ghee (or grass-fed butter) if you’re sensitive to dairy.
Keto Chocolate Desserts
If you’re like me and have a weakness for chocolate, then this is your big day. Here is a bunch of keto chocolate dessert recipes that are dairy-free and low-carb. Yes, you can have your cake and eat it too! Chocolate-lovers rejoice! (That’s me included.)
To combat these evil sugar cravings, you need to reduce your sugar intake (and increase your healthy fat intake). But that’s a tall order when you’ve got a nagging sweet tooth. Seriously, you are not alone. Enter keto chocolate desserts! These desserts are chocolaty keto goodness, and they’re sugar-free! Even better, I’ve found or adjusted these recipes to fit the dairy-free, paleo, and keto low-carb high-fat diet.
Here are some keto chocolate desserts:
- Chocolate strawberries
- Fluffy, rich, and most importantly chocolate.
- Chia white chocolate drops
- Spice it up a bit with this keto Mexican-style pudding! It’s got the creamy chocolate flavor with a hint of cinnamon and spicy cayenne pepper.
- Berries and brownies
- Keto cookies
- Keto dark chocolate cake
- Cake pops
- Dairy-free, paleo, and sugar-free chocolate dessert complete with healthy fats and magnesium
Read also: Best Keto Tortillas