Written by Maggie Ward, MS, RD, LDN
Keto Desserts

Keto Desserts

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

 

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