FREE 5-Ingredient Recipe EBook

• If You Love Chocolate And Pomegranate, Meet My New Holiday Dessert With Both
• Ingredients & Substitutions
• How To Make Pomegranate Dessert
• My Recipe Tips
• Chocolate Pomegranate Dessert Recipe card
• Recipe Reviews

If You Love Chocolate And Pomegranate, Meet My New Holiday Dessert With Both

We’ve been obsessed with pomegranate at our house lately and will happily eat those seeds right out of the fruit, but when we want something sweeter and richer, this pomegranate dessert is becoming a new favorite. I think this is why:

• Perfect flavor & texture balance – I layered creamy chocolate mousse with sweet, tart pomegranate seeds and buttery pistachios for a little crunch. It turned out to be the best kind of balance between rich and bright.
• No-bake and easy – Unlike my other sugar free chocolate mousse , the one I put in this pomegranate dessert uses cocoa powder instead of chocolate chips. So, it’s lighter and faster, but still tastes every bit as decadent. It comes together in about 10 minutes with simple ingredients, and no actual cooking whatsoever.
• Lighter than most holiday desserts – While this is still firmly dessert territory (and tastes like it), I definitely feel better about this one than most options this time of year. It has nearly 7 grams of protein, less than 10 grams of sugar (all from fruit — no refined sugar here), and it’s naturally gluten free!

If you’re looking for an easy, but impressive treat this holiday season — that you can also feel a little better about — try my pomegranate dessert recipe. It’s my fix of red and green this time of year, minus the artificial colors you see everywhere else. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my pomegranate dessert recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Mascarpone Cheese & Heavy Cream – This combo creates the creamy base of the mousse. You can use cream cheese instead of the mascarpone, but I much prefer the flavor with the mascarpone, because it’s not tangy.
• Cocoa Powder – I recommend this Dutch processed brand because it tastes smooth and deeply chocolaty without any bitterness.
• Besti Powdered Monk Fruit Allulose Blend – My go-to sweetener for smooth, creamy healthy desserts like this one. It dissolves easily and tastes just like sugar, with zero aftertaste.
• Pomegranate Seeds – The perfect juicy contrast to the rich chocolate layers! If you have extras, use them for my pomegranate salad or persimmon salad (which has them as well).
• Pistachios – I used these to make this pomegranate dessert red and green (cute and fun!), but feel free to use other nuts. Almonds, pecans, or even hazelnuts all work well here.
• Whipped Cream – I used my sugar free whipped cream for topping. Feel free to use your favorite kid, or skipping it is just fine, too.

How To Make Pomegranate Dessert

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Beat the mascarpone with a little cream. Use a hand mixer with beater attachments to mix the mascarpone and a splash of cream, until smooth and creamy.
2. Make the chocolate whipped cream. Swap to the whisk attachment and beat more cream with cocoa powder and powdered Besti, until soft peaks form. Don’t overmix here!

1. Fold together. Add the chocolate cream to the mascarpone and gently fold with a spatula.
2. Layer it up. Spoon the mousse into your dessert cups ( I use these jars , shown in the pics, and they have lids!), then add pomegranate seeds and pistachios. Repeat with more mousse. I like to finish my pomegranate dessert with some whipped cream and extra pomegranate seeds for serving, but that part is up to you!

My Recipe Tips

• The cream whips better and faster if it’s cold. The mascarpone mixes a little more easily at room temperature but is just fine cold too. You can swap cream cheese instead of mascarpone but in that case you definitely need it room temp before mixing.
• Don’t overmix the chocolate cream. Stop whipping once you see soft peaks. If you go too far, the texture can get grainy and harder to fold into the mascarpone.
• You may want to reduce cocoa powder to 2 tablespoons if you want milder chocolate flavor, or increase to 4 tablespoons if you love intense dark chocolate. I went with 3 tablespoons, which was somewhere in between.
• Before folding the whipped chocolate cream into the mascarpone, give it a taste and tweak the sweetness if needed. Just remember it won’t taste quite as sweet once everything’s combined.
• Taste the chocolate whipped cream for sweetness before folding into the mascarpone mixture. It’s easier to adjust the amount of Besti at this step without breaking down the texture of the final result. Just keep in mind it’ll taste less sweet after folding.
• When you combine the two creams, don’t stir too hard or too long. Overmixing can deflate the mousse. Just fold gently until there are no white streaks.
• If you’re using clear jars ( I use these ) and want those layers to show without smearing mousse all over the sides, piping works best. Just spoon the mousse into a piping bag and squeeze into the cups as you layer the pomegranate dessert. I used these jumbo piping tips and these couplers .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Mascarpone cheese ▢
• 1 cup Heavy cream (cold; divided into 3/4 cup and 1/4 cup) ▢
• 3 tbsp Unsweetened cocoa powder ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1 cup Pomegranate seeds (from ~1 pomegranate, plus more for garnish) ▢
• 1/2 cup Pistachios (shells removed) ▢
• Whipped cream (optional, I use sugar free whipped cream ) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, use a hand mixer with the beater attachments to beat the mascarpone and 1/4 cup of heavy cream, until smooth and creamy.
2. Switch the hand mixer to the whisk attachment. In a second large bowl, combine the remaining 3/4 cup heavy cream, cocoa powder, and powdered Besti. Beat for 1-3 minutes , until soft peaks form. Be careful not to over-whip.
3. Add the chocolate cream mixture to the mascarpone cream mixture. Fold gently with a spatula, until the chocolate mousse is just combined. Do not stir or overmix, but ensure there are no white streaks.
4. Divide half of the chocolate mousse among 4 small dessert cups or glasses. Layer on pomegranate seeds and pistachios. Repeat the mousse again.
5. If you like, top your chocolate pomegranate dessert with whipped cream, an extra sprinkle of cocoa powder, and/or more pomegranate seeds.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 chocolate pomegranate dessert (1/4 of the entire recipe)

• Tips: Check out my recipe tips above to help you get the right sweetness, the perfect texture, and beautiful, clean layers.
• Storage & meal prep: Keep the mousse in an airtight container in the fridge for up to 3-4 days. I’ve even kept it right in the piping bag. You can assemble the entire pomegranate desserts in advance, but I prefer to do it right before serving, because the pistachios soften over time.
• Note on nutrition info: The optional whipped cream topping is not included.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pomegranate Dessert

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Chocolate Pomegranate Dessert

My pomegranate dessert has layers of creamy chocolate mousse, juicy pomegranate seeds, and buttery pistachios. Perfect for the holidays!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pomegranate-dessert/

Ingredients

• 1/4 cup Mascarpone cheese
• 1 cup Heavy cream (cold; divided into 3/4 cup and 1/4 cup)
• 3 tbsp Unsweetened cocoa powder
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend
• 1 cup Pomegranate seeds (from ~1 pomegranate, plus more for garnish)
• 1/2 cup Pistachios (shells removed)
• Whipped cream (optional, I use sugar free whipped cream )

Instructions

1. In a large bowl, use a hand mixer with the beater attachments to beat the mascarpone and 1/4 cup of heavy cream, until smooth and creamy.
2. Switch the hand mixer to the whisk attachment. In a second large bowl, combine the remaining 3/4 cup heavy cream, cocoa powder, and powdered Besti. Beat for 1-3 minutes , until soft peaks form. Be careful not to over-whip.
3. Add the chocolate cream mixture to the mascarpone cream mixture. Fold gently with a spatula, until the chocolate mousse is just combined. Do not stir or overmix, but ensure there are no white streaks.
4. Divide half of the chocolate mousse among 4 small dessert cups or glasses. Layer on pomegranate seeds and pistachios. Repeat the mousse again.
5. If you like, top your chocolate pomegranate dessert with whipped cream, an extra sprinkle of cocoa powder, and/or more pomegranate seeds.

Maya’s Recipe Notes

Serving size: 1 chocolate pomegranate dessert (1/4 of the entire recipe)

• Tips: Check out my recipe tips above to help you get the right sweetness, the perfect texture, and beautiful, clean layers.
• Storage & meal prep: Keep the mousse in an airtight container in the fridge for up to 3-4 days. I’ve even kept it right in the piping bag. You can assemble the entire pomegranate desserts in advance, but I prefer to do it right before serving, because the pistachios soften over time.
• Note on nutrition info: The optional whipped cream topping is not included.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)