The Best Sweet Keto Snacks to Satisfy Your Sweet Tooth

Posted by Izhar Groner on

Keto's claim to fame is eliminating sugar and carbs, so you're within reason to ask, "Can I have anything sweet on keto?" The answer is yes! In this article, we'll break down the best sweet keto snacks you can make on your own and those you can pick up online when you're too tired or busy in the kitchen.

But first, we want to help you understand this diet so you know what you can and cannot do. We'll share how you can stay in ketosis even when enjoying your favorite sweet keto food and drink. Ready to get started?


What Is the Keto Diet?

The keto diet is a very low-carb, high-fat diet. It involves lowering your carbohydrate intake and replacing it with fat. The switch from carbs to fat places your body in the ketosis metabolic condition.

When in ketosis, your body becomes efficient at burning fat for energy. It also generates ketones in the liver, which are a source of energy for the brain. To get into ketosis, the proper ratio of macronutrients must be consumed each day, which is 70-80% fat, 20-25% protein, and 5-10% carbs. Your sources of carbs should come from vegetables, nuts, and seeds.

While in ketosis, your body will start to use stored body fat for energy which leads to weight loss. The keto diet is often used for short-term fat loss and long-term weight management. One study found that people following a ketogenic diet lost 2 more pounds than those on a calorie-restricted, low-fat diet over a period of 12 months.

The keto diet can also help improve various health conditions such as epilepsy, Alzheimer's disease, cancer, and more.

What Can You Eat on the Keto Diet?

On the keto diet, you can eat high-fat foods like butter, cream cheese, avocado, and olive oil. You can also eat low-carb vegetables like broccoli, kale, and spinach. And you can eat moderate amounts of protein from sources like chicken, beef, and fish.

However, you'll need to limit your intake of certain foods that are high in carbs, like starchy vegetables, fruit, and grains. You'll also need to avoid sugary drinks and foods.

Can You Eat Sweets on the Keto Diet?

Yes, you can eat sweets on the keto diet! However, you'll need to be careful about the types of sweets you eat and how often you eat them.

The best sweet keto snacks are those that are high in fat and low in carbs. Examples include:

Fat bombs: These are small snacks made with healthy fats like coconut oil, butter, and cream cheese. Fat bombs are a great way to satisfy your sweet tooth while staying in ketosis.

Keto cookies: These are low-carb cookies made with almond flour or coconut flour. Keto cookies are a good option for the occasional indulgence.

Sugar-free chocolate: Sugar-free chocolate is made with stevia or another sugar substitute. It's a good option for those times when you want something chocolatey without the sugar crash.

Berries: Berries are a great source of fiber and antioxidants. They're also low in carbs, making them a good choice for a keto-friendly sweet snack.

Let's talk about sugar substitutes that are common on the keto diet.

Common Keto Sugar Substitutes

As we mentioned, the keto diet involves reducing your intake of carbs and sugar. To help you do this, you'll turn to sugar substitutes.

The three most common sugar substitutes are:

Stevia: Stevia is a natural sweetener that comes from the stevia plant. It's zero-calorie and doesn't affect blood sugar levels.

Erythritol: Erythritol is a sugar alcohol that's found in some fruits and vegetables. It's about 70% as sweet as sugar and doesn't cause the spike in blood sugar levels that regular sugar does.

Monk fruit: Monk fruit is a natural sweetener that comes from the monk fruit plant. It's around 150-200 times sweeter than sugar and doesn't affect blood sugar levels.

These are just a few of the many sugar substitutes you'll find on the keto diet. When choosing a sugar substitute, be sure to read the labels well. Some sugar substitutes can cause digestive issues if you consume too much of them.

Sugar Substitutes to Avoid on the Keto Diet

There are some sugar substitutes that you should avoid on the keto diet. Even if they're positioned as healthy sweeteners, like all-natural honey, it's best to know what effect they will have on your glycemic index. Sweeteners to avoid include:

Aspartame: Aspartame is an artificial sweetener that's found in some diet sodas and sugar-free foods. It's been linked to health concerns like cancer and brain damage.

Sucralose: Sucralose is an artificial sweetener also common in diet sodas and sugar-free foods. It's been linked to health concerns like weight gain and diabetes.

Agave nectar: Agave nectar is a natural sweetener that's often used as a sugar substitute. However, it's high in fructose, which can raise blood sugar levels.

High fructose corn syrup: High fructose corn syrup is a sweetener that's often used in processed foods. It's high in fructose, which can raise blood sugar levels.

If you're on the keto diet, it's best to avoid these sugar substitutes.

How to Stay in Ketosis

To stay in ketosis, you'll need to consume a generous amount of fat, with moderate amounts of protein and very few carbs. You can do this by following a keto-friendly diet and avoiding sugary foods and drinks.

You can also support ketosis by exercising and supplementing with exogenous ketones. Exogenous ketones are ketones that are taken in the form of a supplement. They can help you stay in ketosis when you're following a strict keto diet.

Is Ketosis a Healthy State to Be In?

Yes, ketosis is a healthy state for your body to be in. Ketosis is a natural metabolic state that helps your body burn fat for energy.

When you're in ketosis, your body is able to burn its own fat stores for energy. This can help you lose weight and improve your overall health.

Ketosis has also been shown to have benefits for mental health, cognitive function, and cancer prevention.

Exercise on the Keto Diet

Exercise is an important part of any weight loss plan, and the keto diet is no exception.

When you're adjusting to the keto diet, you may find that your energy levels are lower than usual. This is because your body is getting used to using fat as fuel instead of carbs.

To help you overcome this, it's important to exercise. Exercise can help you boost your energy levels and burn more fat.

The best exercises for the keto diet are those that are high-intensity and low-impact. examples include:

  • HIIT (high-intensity interval training)
  • Weightlifting
  • Pilates
  • Yoga

Exercise also has the added benefit of helping you manage stress. Stress can trigger cravings for sugary and carb-heavy foods. By exercising, you can help reduce your stress levels and avoid these cravings.

Simple Low Carb Desserts You Can Make at Home

If you're following a low-carb diet, you may be wondering what desserts you can eat. You're in luck as there are plenty of low-carb desserts you can make at home.

Here are a few simple low-carb dessert recipes:

Chocolate Avocado Mousse

This mousse is made with just three ingredients – avocado, cocoa powder, and sweetener. It's rich and chocolatey, and it's perfect for satisfying your sweet tooth. To make it, blend all of the ingredients together until smooth.

Store it in the fridge for an hour or so to let it thicken, then enjoy.

Strawberry Cheesecake Fat Bombs

These fat bombs are made with cream cheese, strawberries, and coconut oil. They're a delicious and healthy way to satisfy your sweet tooth. Make it by blending all of the ingredients together, then freezing them in small silicone molds.

Enjoy them straight from the freezer – they taste just like strawberry cheesecake!

Chocolate Peanut Butter Cups

These peanut butter cups are made with just four ingredients – peanut butter, cocoa powder, coconut oil, and sweetener. They're easy to make and they taste just like the store-bought kind.

Melt the coconut oil and peanut butter together, then stir in the cocoa powder and sweetener. Spoon the mixture into mini muffin cups and freeze for a few hours.

Enjoy them frozen or thawed – they're delicious either way!

Keto Brownies

These brownies are made with almond flour, cocoa powder, butter, and eggs. They're ultra-fudgy and chocolatey, and they're perfect for satisfying your sweet tooth.

To make them, mix all of the ingredients together and spread the batter into a baking dish. Bake for 20-25 minutes, or until the brownies cook through.

Let them cool before cutting into them – they're best when they're cold.

Lemon Curd

Lemon curd is a tart and tangy dessert that's perfect for those who love citrus flavors. It's made with just four ingredients – lemon juice, eggs, butter, and sweetener.

To make it, combine all of the ingredients in a saucepan and cook over low heat until thickened. Let it cool, then enjoy.

You can enjoy lemon curd on its own or use it to make low-carb desserts like lemon bars or tarts.

Counting Your Macros

When enjoying any of these desserts, be sure to count your macros. While they are all low in carbs, they do contain other nutrients like fat and protein.

To find out how many carbs, fat, and protein you should be eating each day, use a macro calculator. This will help you ensure that you're staying within your daily carb limit.

Keto Snacks to Buy

If you don't have time to make your own snacks, there are plenty of keto-friendly snacks you can buy. Here are a few of our favorites:

PlantRaw Coconut Keto Biscuits

These biscuits are slightly sweet and delicious. Have them plain or top them with your favorite keto-friendly spread. They're made with sprouted almonds, coconut, monk fruit, and a wealth of other nutritious ingredients.

You'll love that they're dehydrated to preserve much of the nutritional value in the wholesome ingredients. This is a great one to always have in your purse, office, or care to stave off the munchies when you're on the go.

Cocoa-Dates Truffles with Sprouted Almonds

These truffles are a delightful mix of sweet and rich. The cocoa and dates work together to create a fudgy, brownie-like bite with the goodness of sprouted almonds added in. This is a raw plant-based treat that's best left for when your carb count for the day is so low that you can accommodate it.

With no added sugars and plenty of fiber, these are a tasty and satisfying snack to keep on hand when you get a case of the sweet tooth.

Gluten-Free Ginger Snaps

For those who love the spicy bite, these gluten-free ginger snaps are the perfect snack. The warming spices will please your palate while the crispy texture satisfies your need for something crunchy.

Sweetened with dates, a serving of this will set you back 4 grams of whole carbs, so add it in on days when your carb count has been stellar. What a wonderful way to end a day of keto dieting than with an indulgent sweet treat

How Often Should You Eat Sweet Keto Snacks?

While there's no strict rule on how often you should eat sweet keto snacks, it's best to enjoy them in moderation. If you find that you're snacking more often than you'd like, try to cut back and focus on eating three meals a day instead.

And, as always, be sure to count your macros when enjoying any snacks – even keto-friendly ones. This will help you ensure that you're staying within your daily carb limit and not overindulging.

Enjoy Your Healthy Keto Friendly Sweets

Once you follow this guide, indulging in sweet keto snacks will be easy and guilt-free. There are so many delicious options to choose from, whether you want to make your own snacks or buy them pre-made.

Browse our selection of keto desserts and keto snacks to help you stay in ketosis and on track with your diet. Our products are all-natural, gluten-free, and have no added sugar, so you can indulge without guilt.

Share this post

← Older Post Newer Post →


Leave a comment