Elevate your keto culinary creations with homemade keto simple syrup—a sugar-free delight designed for low-carb enthusiasts. Crafted from water and your choice of keto-friendly sweetener, this versatile syrup adds guilt-free sweetness to coffees, cocktails, and desserts. Enjoy the indulgence without compromising your carb-conscious lifestyle.
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There are many reasons you may be looking to swap out traditional simple syrup for this ketogenic diet-friendly version instead. No matter the reason, this recipe has been an integral part of several of my keto and low-carb cocktails, syrups, coffee creations, desserts, and more.
In the world of ketogenic diets, finding alternatives for sugar can be a game-changer. Enter keto simple syrup – a versatile and delectable substitute that lets you enjoy sweetness without derailing your low-carb lifestyle.
In this comprehensive guide, we’ll delve into the world of keto simple syrup, including what it is, how to make it, and creative ways to use it in various recipes.
Why This Recipe Works:
- Keto-Friendly Sweeteners: The recipe swaps traditional sugar with keto-approved sweeteners like allulose or stevia, which provide sweetness without causing significant spikes in blood sugar levels.
- Balanced Dissolution: By dissolving the chosen sweetener in boiling water, the recipe ensures thorough integration, resulting in a consistent and smooth keto simple syrup that doesn’t recrystallize and or become gritty in texture.
- Versatile Application: The syrup’s balanced composition allows it to be seamlessly incorporated into a variety of dishes, from coffees and cocktails to desserts, enhancing flavors without compromising on carb-conscious dietary goals.
- Supports Ketogenic Lifestyle: The innovative approach caters to individuals following a ketogenic diet, offering them a guilt-free source of sweetness that aligns perfectly with their low-carb nutritional requirements.
- Culinary Flexibility: With this recipe, individuals can indulge in delightful and satisfying treats while maintaining their commitment to a carb-conscious lifestyle, making it a practical and effective solution for keto enthusiasts.
- Small Saucepan or Pot
- Measuring Cups/ Spoons
- Glass Jars for storage (the bottles pictured are from World Market)
What Is Keto Simple Syrup?
Keto simple syrup is a low-carb sweetener that replaces traditional simple syrup (equal parts water to sugar). It’s specifically designed to fit into the ketogenic diet, which emphasizes minimal carbohydrate consumption to trigger a state of ketosis, where your body burns fat for fuel.
Unlike regular simple syrup made with sugar, keto simple syrup uses sugar substitutes like stevia, erythritol, or monk fruit to achieve sweetness without spiking blood sugar levels. See more details below about which sweeteners I have tested and what I recommend for best results!
What Sweeteners Can Be Used To Make Keto Simple Syrup?
Keto simple syrup can be made using a variety of sugar substitutes that are low in carbohydrates and won’t spike blood sugar levels. I will share a variety of sweeteners below that can be used (not all sweeteners work for every person so use what works for you).
Here are some popular sweeteners that can be used to make keto simple syrup:
- Erythritol: Erythritol is a sugar alcohol with almost zero calories and a glycemic index of zero. It provides sweetness without causing significant blood sugar fluctuations or digestive issues.
- Stevia: Stevia is a natural, calorie-free sweetener derived from the leaves of the Stevia plant. It’s intensely sweet, so only a small amount is needed to achieve the desired level of sweetness. Sometimes I use this in combination with other sweeteners that are less powerful in taste.
- Monk Fruit Extract: Monk fruit extract comes from monk fruit and contains compounds called mogrosides that provide sweetness without adding calories or carbohydrates. It’s considered one of the most natural sugar substitutes.
- Allulose (Highly Recommended): Allulose is a rare sugar that has minimal impact on blood sugar and provides a taste and texture similar to regular sugar. It’s often used to improve the texture and browning of baked goods and works really well for this recipe.
- Xylitol: Xylitol is another sugar alcohol that has a low glycemic index and fewer calories than sugar. It’s often used in cooking and baking, but excessive consumption can cause digestive discomfort in some individuals (and can be toxic to animals so please use it with caution).
- Swerve: Swerve is a blend of erythritol and oligosaccharides, which are naturally occurring carbohydrates. It measures and tastes like sugar and is often used as a cup-for-cup replacement in recipes.
- Sucralose: Sucralose is an artificial sweetener that doesn’t have calories or carbohydrates. It’s highly concentrated, so only a small amount is needed.
- Splenda Naturals: Splenda Naturals is a blend of erythritol and stevia, offering a balanced sweetness profile. It’s considered more natural than the original Splenda (sucralose).
Which one works best? While they are all good options my number one recommendation is to always use allulose when possible (with a few drops of liquid stevia for added sweetness).
This is mainly because it works the best for dissolving and doesn’t have a weird aftertaste after being heated (sometimes they taste minty or have a stronger chemical aftertaste which can be offputting).
What Is Allulose?
I have covered the properties of allulose extensively in other recipes here on my website and linked throughout this article.
As I mentioned above, it dissolves easily and mimics the properties of traditional sugar. That means it works great for browning, caramelizing, and in this case, making syrup!
I buy mine in bulk on Amazon, but many stores are carrying it as well these days! A
Creating Your Own Keto Simple Syrup:
Making keto simple syrup at home is easy and empowers you to control the ingredients. Here’s a basic recipe:
- 1 cup water
- 1 cup keto-friendly sweetener (e.g., allulose or a blend of allulose and stevia)
- 1 teaspoon vanilla extract (optional)
- In a saucepan, bring the water to a boil.
- Reduce the heat and add the keto sweetener.
- Stir until the sweetener is fully dissolved.
- Remove from heat and let the syrup cool.
- If desired, add vanilla extract for extra flavor.
- Transfer the syrup to a clean container and store it in the refrigerator for up to two weeks.
How Do I Make Flavored Keto Simple Syrup?
Once the basic syrup base is ready, it’s time to add flavor.
- Choose from the following options:
- Vanilla Syrup: Add 1-2 teaspoons of pure vanilla extract to the syrup base and stir well. This creates a versatile vanilla-flavored keto simple syrup.
- Fruit Infusions: For fruit flavors, you can use fresh or frozen berries, citrus peels, or other keto-friendly fruits. Simmer the fruit with the syrup base until the fruit breaks down and imparts flavor. Strain the syrup to remove any solids.
- Herbal Infusions: For herbal flavors, consider using ingredients like mint leaves, basil, or rosemary. Simmer the herbs with the syrup base, then strain to achieve the desired flavor intensity.
- Spiced Syrups: Add keto-friendly spices like cinnamon sticks, cloves, or ginger slices to the syrup base. Simmer and strain to create warm and aromatic spiced syrups.
2. Simmering and Infusing:
- Depending on your chosen flavoring agent, allow the syrup base to simmer gently for 5 to 10 minutes. This will allow the flavors to infuse into the syrup.
- Stir occasionally to ensure even distribution of the flavor.
3. Straining and Cooling:
- After infusing the syrup, remove the saucepan from the heat. If using solid ingredients like fruit or herbs, strain the syrup through a fine mesh sieve or cheesecloth to remove any solids.
- Allow the flavored syrup to cool to room temperature.
I’ve gotten creative with flavor profiles and even made smoke infused keto simple syrup, this keto pumpkin spice syrup for my coffee lovers out there, and a spicier hatch chili syrup for this low carb hatch chili margarita!
How To Store Keto Simple Syrups:
Proper storage is essential to maintain the quality and safety of your keto simple syrups. Here’s how to store them effectively:
- Choose the Right Container: Use clean, airtight glass or plastic containers with lids to store your keto simple syrups. The container should be food-safe and have a secure seal to prevent air, moisture, and contaminants from affecting the syrup.
- Cool Before Storing: Allow your keto simple syrup to cool to room temperature before transferring it to the storage container. Hot syrups can create condensation inside the container, potentially leading to mold growth.
- Labeling: Clearly label the container with the type of syrup and the date it was made. This helps you keep track of freshness and flavors.
- Refrigeration: Keto simple syrups should be stored in the refrigerator. Refrigeration helps slow down the growth of bacteria, molds, and yeast, which can spoil the syrup.
- Shelf Life: The shelf life of your keto simple syrup depends on the specific ingredients used and how well it’s stored. I recommend adding a splash of vodka to the syrup to also help prevent spoilage. Generally, sugar-free syrups can last for several weeks to a few months when refrigerated. However, it’s always a good practice to visually inspect and smell the syrup before use.
- Check for Spoilage: If you notice any changes in color, texture, or odor, or if you see any mold growth, discard the syrup immediately. Safety is paramount, so if in doubt, it’s better to err on the side of caution and dispose of the syrup.
- Crystallization: Some keto-friendly sweeteners can crystallize over time, especially in cold temperatures. If you notice crystals forming in your syrup, gently warm it up in a microwave or on the stovetop until the crystals dissolve. Allow the syrup to cool before returning it to the refrigerator.
- Avoid Contamination: Always use clean utensils when scooping syrup from the container to prevent contamination. Moisture or food particles can introduce unwanted microorganisms.
Using Keto Simple Syrup:
Now that you have your homemade keto simple syrup, let’s explore some creative ways to use it:
- Keto Coffee or Tea Sweetener: Add a splash of keto simple syrup to your morning coffee or tea for a delightful sweetness without carbs.
- Low-Carb Cocktails: Elevate your keto-friendly cocktails by incorporating keto simple syrup. Create mojitos, margaritas, or other favorites with a low-carb twist.
- Dessert Drizzler: Drizzle keto simple syrup over keto-friendly desserts like cheesecakes, ice cream, or chia seed pudding.
- Fruit Flavor Enhancer: Use keto simple syrup to infuse a touch of sweetness into berries or other low-carb fruits.
- Salad Dressing: Create a balanced vinaigrette by adding a hint of keto simple syrup to your homemade salad dressings.
Recipes To Try:
Homemade Keto Simple Syrup
- 1 cup Allulose Low Carb Sweetener
- 1 cup Water
- Splash of Vodka see notes in post
- In a pot, combine the water and the low carb allulose sweetener. Stir with a whisk to dissolve and allow it come to a simmer.
- Once simmering fully (about 5 minutes), remove it from the heat and allow it to come to room temperature. If not adding flavor, leave as is.
- To add flavors- (like herbs, fruits, and spices) Steep them in the hot syrup off the heat until the syrup is fully cooled.
- Remove the items/ strain and place the syrup in a container or jar. Store in the fridge for longest shelf life.
- Preserve your syrups for longer by adding a splash of higher proof vodka to the mixture!