FREE 5-Ingredient Recipe EBook

• My Fruit Leather Recipe Is Like Natural, More Delicious Fruit Roll Ups
• Ingredients & Variations
• How To Make Fruit Leather
• My Recipe Tips
• Fruit Leather (Easy Recipe) Recipe card
• Recipe Reviews

My Fruit Leather Recipe Is Like Natural, More Delicious Fruit Roll Ups

If you grew up in the 90s like I did (or maybe even if you didn’t?), you probably remember fruit roll ups that were everywhere. I haven’t had them in decades (artificial colors and so much sugar!), but when my kids started bringing them home from school, I knew it was time to create my own fruit leather as a better alternative. Here’s why this recipe has been all that and more:

• Fruity, chewy, and just a little sweet – The soft, chewy texture is just like I remember, maybe even better because it’s less dry. Mine is less sweet than store-bought versions, but you can adjust the sweetness, too.
• Choose your own fruit – I’ve tested this fruit leather recipe with many kinds of fruit, from berries to mangoes and more. Strawberry is my favorite, as it reminds me of the (processed) ones I enjoyed as a kid.
• 100% natural – No processed ingredients, corn syrup, pectin, juice, colors, or added sugar, just real fruit! My homemade fruit roll ups are also naturally gluten-free, can be low carb if you use berries, and I feel good giving them to my kids.
• Quick and easy – The prep takes only a few minutes, without a dehydrator or other special tools. Plus, I love that this recipe allows me to save fruit that’s about to go bad otherwise.

So if you need a natural snack for your family (or yourself), make this homemade fruit leather with me!

Ingredients & Variations

Here I explain the best ingredients for homemade fruit leather, what each one does in my recipe, and substitution options. For measurements, see the recipe card below .

• Fruit – I use strawberries most often. I’ve also used mango, other berries (blackberries, raspberries), stone fruits (such as peaches, plums, or apricots), or other fruit (like apples, pears, kiwi, or bananas). No matter what kind you use, you’ll need one pound for this recipe, which is about 2 to 3 cups of fruit.
• Lemon Juice – It brightens the flavor, but also has a surprise effect of helping the fruit retain its color. Lime juice works fine, too. You could use orange juice for extra sweetness, but I find it doesn’t work quite as well for color retention.

Variations:

• More Flavor – Sometimes I add spices (like cloves, nutmeg, cinnamon, or ground ginger), or extracts (like vanilla or almond extract) to the puree. No specific amount — just taste as you add these.
• More Sweetness – My fruit leather recipe is sweetened with 100% fruit, but if your fruit isn’t as sweet as you like, you can add a few tablespoons of honey, or my personal favorite Besti natural sugar substitute (0 calories and no aftertaste!). I don’t recommend more than 2 tablespoons of liquid sweeteners, because more can prevent your fruit leather from drying out properly.
• Frozen Fruit – Simply defrost it fully in the fridge and drain off any extra liquid before pureeing.

How To Make Fruit Leather

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

1. Puree the fruit. Just blend it in a high-power blender ( I have this blender ) or food processor, until very smooth. Add lemon juice and blend again.
2. Pour onto a rimmed sheet pan . You can line it with either parchment paper or a silicone mat . Spread the fruit puree into a thin layer.

1. Bake in the oven. This takes a while, as you need a low temperature to remove excess moisture gradually. The fruit leather is ready when it’s no longer sticky, but let it cool completely to firm up. You can also use a dehydrator instead — see my tips below.
2. Peel, cut, and roll. Gently peel the fruit leather off the baking sheet, cut into strips, and roll up. You can roll with or without the parchment paper (I have both options shown below), but doing it with the paper prevents the rolls from sticking to themselves.

My Recipe Tips

• Don’t add liquid to the blender. The fruit leather won’t set if you do, but sometimes this means the blender gets stuck, so I just dislodge with a spatula if needed.
• If the fruit has an edible peel, you can include it when blending. It’s extra fiber and texture!
• Parchment paper or a silicone mat works best for lining the pan. Avoid using wax paper, which is not suitable for the oven, or foil, which will stick.
• If using berries or other fruit with edible seeds, you can strain them through a fine mesh sieve. I usually skip the step, as I like the texture of the seeds, but feel free to strain if you prefer a smoother texture.
• Make sure the fruit puree is distributed evenly before baking. If the thickness of the puree is uneven, the fruit roll up recipe will have a lumpy texture, and the thinner parts may burn before the thicker parts are done. Try to create as thin a layer as possible without making any holes.
• Watch for doneness — baking time can vary. It depends on the type of fruit you use, how much water it has, how thinly you spread the puree, and even humidity. Thick layers can take a very long time to dry out, but over-dried fruit leather will be brittle and crack easily. Keep testing for doneness often after 3 hours.
• If you want to reduce the oven time, you can cook the fruit on the stovetop first. After pureeing, boil for 5-10 minutes to allow some liquid to evaporate. This step can cut your baking time roughly in half.
• Feel free to use a dehydrator if you have one. After pureeing, transfer to your dehydrator’s fruit leather tray (or simply line with parchment paper). Dehydrate for 6-12 hours at 140 degrees F. I usually start testing for doneness after 6 hours.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 lb Fresh fruit of your choice (strawberries, blueberries, mangoes, etc. — see notes) ▢
• 1 tsp Lemon juice ▢

Instructions

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

1. Preheat the oven to the lowest temperature possible (mine was 170 degrees F). Line a baking sheet with parchment paper or a silicone mat ( this is a good size for this recipe ).
2. Puree the fruit in a high-speed blender, until very smooth. Add the lemon juice and puree again.
3. Spread the smooth fruit puree onto the lined baking sheet.
4. Dehydrate fruit leather in the oven for 3-4 hours, until the center is not sticky to the touch.
5. Remove from the oven and cool completely on the baking sheet.
6. Slide the parchment paper off the baking sheet onto a cutting board. Using a pizza cutter or knife, cut into five strips lengthwise, then cut across all of them crosswise, to make 10 pieces total.
7. To make fruit roll ups, roll the individual strips, preferably together with the parchment paper to prevent sticking, but without is fine as well.

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 fruit roll up (7 inches by 2 inches)

• Tips: Check out my recipe tips above to help you get an even doneness and texture, how to adjust the flavor, a time-saving hack I discovered, and more.
• Store: Keep the fruit leather in a sealed container in the fridge for up to 1 week. It’s fine to take these snacks on-the-go for the day without refrigerating — I do it all the time!
• Freeze: For longer storage, these fruit rollups will last for up to 6-8 months in the freezer, although the color fades over time. Thaw overnight in the fridge before enjoying.
• Note on nutrition info: These numbers are based on using strawberries, and will vary depending on the type of fruit you use. If you’re watching sugar intake, I recommend using low carb fruits , such as strawberries, blueberries, raspberries, or blackberries.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

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.

Fruit Leather Recipe

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!)

Fruit Leather (Easy Recipe)

This healthy fruit leather recipe is my homemade version of fruit rollups. It’s so easy to make with real, fresh fruit and no added sugar!

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/fruit-leather/

Ingredients

• 1 lb Fresh fruit of your choice (strawberries, blueberries, mangoes, etc. – see notes)
• 1 tsp Lemon juice

Instructions

1. Preheat the oven to the lowest temperature possible (mine was 170 degrees F). Line a baking sheet with parchment paper or a silicone mat ( this is a good size for this recipe ).
2. Puree the fruit in a high-speed blender, until very smooth. Add the lemon juice and puree again.
3. Spread the smooth fruit puree onto the lined baking sheet.
4. Dehydrate fruit leather in the oven for 3-4 hours, until the center is not sticky to the touch.
5. Remove from the oven and cool completely on the baking sheet.
6. Slide the parchment paper off the baking sheet onto a cutting board. Using a pizza cutter or knife, cut into five strips lengthwise, then cut across all of them crosswise, to make 10 pieces total.
7. To make fruit roll ups, roll the individual strips, preferably together with the parchment paper to prevent sticking, but without is fine as well.

Maya’s Recipe Notes

Serving size: 1 fruit roll up (7 inches by 2 inches)

• Tips: Check out my recipe tips above to help you get an even doneness and texture, how to adjust the flavor, a time-saving hack I discovered, and more.
• Store: Keep the fruit leather in a sealed container in the fridge for up to 1 week. It’s fine to take these snacks on-the-go for the day without refrigerating – I do it all the time!
• Freeze: For longer storage, these fruit rollups will last for up to 6-8 months in the freezer, although the color fades over time. Thaw overnight in the fridge before enjoying.
• Note on nutrition info: These numbers are based on using strawberries, and will vary depending on the type of fruit you use. If you’re watching sugar intake, I recommend using low carb fruits , such as strawberries, blueberries, raspberries, or blackberries.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

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. :)