I recently wrote a blog post outlining the basics of a ketogenic diet and some of the benefits and risks. Since then, I have had more requests for recipes and questions about allowing room for desserts if following this diet. Although it can be a challenge, there are many ways to make high fat, low carb treats that taste good! Here are three of my favorite recipes that can work on a ketogenic plan. Enjoy!
Chia Pudding
Yields: 4 servings
Prep Time: 10 minutes
Chill Time: 8-12 hours
Ingredients
- 2/3 cup chia seeds
- 2 cups unsweetened almond or coconut milk
- 1/2 teaspoon pure almond extract
- 2 tablespoons currants or chopped dried figs or fresh berries
- 2 tablespoons unsweetened coconut flakes
Directions
Put chia seeds, almond or coconut milk, and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.
Net carbs/serving= 3.5 grams
Chocolate Avocado Pudding
Yields: 4 servings
Prep Time: 10 minutes
Chill Time: 40 minutes
Ingredients
- 2 avocados, pitted, peeled, and cubed
- ½ cup unsweetened cocoa powder
- ⅓ cup full-fat coconut milk
- 2 tablespoons coconut sugar or brown sugar
- 1 pinch cinnamon
- Pinch of sea salt
Directions
Combine all ingredients in a food processor and process until creamy. Divide into four small ramekins and refrigerate for 40 minutes.
Net Carbs/ serving: 7.5 grams
Coconut Fudge
Ingredients
- ¼ cup virgin coconut oil
- 2 tablespoons natural nut butter, brought to room temperature
- 2 tablespoons cocoa powder
- Coconut sugar to taste (use the least amount needed, limit to 1 tablespoon )
Directions
In a small bowl, microwave the coconut oil about 30 seconds on HIGH to melt. Whisk in the nut butter, then the cocoa. Add the coconut sugar to taste. Pour into a small non-stick, foil-lined container and freeze until solid, about 20-30 minutes. Gently cut into squares with a thin, sharp knife. Store in the refrigerator or freezer.
Net Carbs for entire recipe: ~ 12 grams
