FREE 5-Ingredient Recipe EBook

• My Healthy Oreos Will Satisfy All The Cravings
• Ingredients & Substitutions
• How To Make Healthy Oreos
• My Recipe Tips
• Keto Oreos Recipe card
• Recipe Reviews

My Healthy Oreos Will Satisfy All The Cravings

I made these healthy Oreos when I was craving the classic cookie but didn’t want all the sugar and fake stuff that usually comes with it. I started with my go-to base from my almond flour cookies , and several tested versions later, I got the rich chocolate cookie with sweet vanilla filling I used to love as a kid. Here’s what makes these dunk-worthy:

• They nail the flavor – I consider this the biggest win for these healthy Oreos. Both the cookie itself and the filling tastes like the real deal. They’re a little softer than store-bought but still hold up great for sandwiching.
• Filling that actually holds up – I’ve seen other versions melt or crumble, but this one pipes easily, sets up nice and firm, and gives you that classic creamy bite. The cookies even stay together when I dunk them in a glass of milk .
• Perfect for more than just snacking – I’ve packed these healthy Oreos in lunches, served them at parties, and even crumbled them over almond milk ice cream . They’re surprisingly versatile.
• Better for you – Each cookie packs over 6 grams of protein and just 1 gram of sugar. And they’re naturally gluten free.

If you’re feeling nostalgic about Oreo cookies but want a version without the sugar and artificial ingredients, these are for you. (And yes, I’ve tested twisting them apart to get the filling first.) Make them with me!

Ingredients & Substitutions

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

• Wholesome Yum Superfine Almond Flour – The superfine grind ensures your cookies don’t turn out gritty. Blanched almonds make a big difference, but even among blanched options, this is the finest I’ve ever tried.
• Cocoa Powder – I use and always recommend this Dutch processed one , but it’s especially crucial for healthy Oreos since they need a lot. This kind of cocoa powder gives you a richer chocolate flavor without the harsh, bitter edge you get from natural cocoa.
• Besti Monk Fruit Allulose Blend – This sweetener dissolves and bakes just like sugar, which is key for the right texture. I prefer it over erythritol-based ones (no cooling effect or gritty texture!), but an allulose-based sweetener does make these Healthy Oreos softer. Mixing the two is a good middle ground if you want cookies that are a little crispier.
• Unsalted Butter – For flavor and richness. Coconut oil works for a dairy-free option.
• Egg – Helps bind the dough and gives it structure. A flax egg would be a good substitute.
• Vanilla Extract & Sea Salt
• Filling – You’ll need coconut oil (or more butter), powdered Besti sweetener (the only one that won’t leave a gritty texture in the filling), and heavy cream (to make it creamy and spreadable). For a dairy-free version, use full-fat coconut milk instead of the cream.

How To Make Healthy Oreos

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. Cream the butter and Besti. Use a hand mixer to beat them together until the mixture looks light and fluffy. Then, beat in the egg and vanilla.
2. Mix the dry ingredients. In a separate bowl, whisk together the almond flour, cocoa powder, and sea salt.

1. Mix the dough. Add the dry mixture to the wet, and mix until you get a uniform dough. I usually use a hand mixer for this part, too.
2. Chill. Shape the dough into a rectangle, wrap it in plastic, and let it chill until it’s firm and not so sticky.

1. Roll and cut the cookies. Roll the dough thin with a rolling pin. Use a small round cookie cutter or small glass jar to cut out the cookies and place them on a lined baking sheet . Repeat with any remaining dough until you use it all.
2. Bake until the cookies are firm around the edges. Let them cool completely before filling.
3. Make the filling. Beat together the coconut oil, powdered Besti, and vanilla, until the mixture looks crumbly like little pebbles. Slowly add the cream until it turns into a thick, creamy frosting.
4. Assemble the healthy Oreos . Spread or pipe the filling onto half the cookies, then top with the rest to make sandwiches. Enjoy your healthy Oreos!

My Recipe Tips

• The right sweetener is especially important for the filling. Most types will leave the filling gritty. I’ve had the best success with Besti Powdered Monk Fruit Allulose Blend to get that irresistibly creamy, smooth texture.
• It’s easier to roll the dough out between two sheets of parchment paper. It keeps the it from sticking to the rolling pin and saves your counter from messy flour. Besides, almond flour doesn’t work as well as regular flour to avoid sticking.
• Keep the dough cold so it holds its shape, and chill it again if it gets too soft. I use a thin frosting knife like this to lift the cutouts gently. Roll it thin and work quickly, but don’t worry — if a cookie crumbles, just re-roll the dough.
• Here’s a faster way to form the cookies: A reader shared this with me and it’s so smart! Just roll the dough into a long, about 2 inches in diameter, then refrigerate. Use a cheese wire or piece of floss to slice the individual cookies. This option needs a bit of extra chilling time, but is much less hands-on work than rolling out the dough.
• Don’t overbake your healthy Oreo cookies! They turn bitter if they bake too long. I start checking them at the 10-minute mark. You want the edges to feel set but not too firm — they’ll finish setting as they cool.
• Adjust the amount of powdered Besti in the filling as needed. My original recipe had more, but I’ve since reduced it and now add more just as needed based on the consistency. Watch for creamy and spreadable.
• Let the cookies cool completely before spreading on the filling. The filling will melt if the cookies are even a little warm. If you’re short on time, pop them in the fridge to speed things up.
• I made these healthy Oreos larger than traditional ones, but you can make them the same size if you like. Mine are about 2.5 inches in diameter, so one is plenty for a treat. If you make them smaller, the baking time will be a bit faster.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Cookies:

• 8 tbsp Unsalted butter ▢
• 1/2 cup Besti Monk Fruit Allulose Blend ▢
• 1 large Egg ▢
• 1 tsp Vanilla extract ▢
• 2 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Dutch processed cocoa powder ▢
• 1/2 tsp Sea salt ▢

Filling:

• 2 tbsp Coconut oil (or unsalted butter) ▢
• 1 1/2 cups Besti Powdered Monk Fruit Allulose Blend (or more as needed) ▢
• 1/4 tsp Vanilla extract ▢
• 2 tsp Heavy cream (add 1 additional tsp of heavy cream if needed) ▢

Instructions

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

Cookies:

1. In a medium bowl, use a hand mixer to cream the butter and Besti, until fluffy. Beat in the egg and vanilla.
2. In a separate bowl, combine the almond flour, cocoa powder, and sea salt with a whisk.
3. Combine the wet ingredients and dry ingredients into the same bowl, and beat with hand mixer, until uniform.
4. Shape the dough into a rectangle and wrap in plastic wrap. Chill for 1 hour, until firm.
5. Remove plastic wrap from dough and roll into a thin sheet between two pieces of parchment paper, about 1/4-inch thick.
6. Preheat oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper.
7. Using a small mason jar , cut cookies and place 1-2 inches apart on the lined cookie sheet.
8. Bake the healthy Oreos for 10-12 minutes , until firm. Cool completely.

Filling:

1. In a medium bowl, beat the coconut oil, powdered Besti, and vanilla, until pebble-like. Add heavy cream one teaspoon at a time, until a stiff frosting forms.

Assembly:

1. Pipe filling onto the cooled cookies, or use a cake knife to spread 1-2 teaspoons per cookie. Top with another cookie to make a sandwich. Repeat with all cookies.

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 cookie sandwich

• Tips: Check out my recipe tips above to get the best texture, make assembly easier, and help your healthy Oreos turn out just like the real deal.
• Storage: Store the cookies at room temperature for a day or two, or in the fridge for up to 1-2 weeks.
• Freeze: Keep the cookies in the freezer for up to 3 months. To prevent sticking together, I freeze them in a single layer on a parchment-lined baking sheet first until solid, then transfer to a zip lock bag or container.
• Note on serving size: These cookies are generously sized, about 2.5 inches wide, so one is plenty for a sweet dessert.

📖 Want more recipes like this? Find this one and many more in my Keto 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.

Healthy Oreos

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.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

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!)

Keto Oreos

My healthy Oreos are rich, chocolaty, and filled with sweet vanilla cream. A better for you treat with 6g protein and 1g 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/healthy-oreos/

Ingredients

Cookies:

• 8 tbsp Unsalted butter
• 1/2 cup Besti Monk Fruit Allulose Blend
• 1 large Egg
• 1 tsp Vanilla extract
• 2 1/2 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Dutch processed cocoa powder
• 1/2 tsp Sea salt

Filling:

• 2 tbsp Coconut oil (or unsalted butter)
• 1 1/2 cups Besti Powdered Monk Fruit Allulose Blend (or more as needed)
• 1/4 tsp Vanilla extract
• 2 tsp Heavy cream (add 1 additional tsp of heavy cream if needed)

Instructions

Cookies:

1. In a medium bowl, use a hand mixer to cream the butter and Besti, until fluffy. Beat in the egg and vanilla.
2. In a separate bowl, combine the almond flour, cocoa powder, and sea salt with a whisk.
3. Combine the wet ingredients and dry ingredients into the same bowl, and beat with hand mixer, until uniform.
4. Shape the dough into a rectangle and wrap in plastic wrap. Chill for 1 hour, until firm.
5. Remove plastic wrap from dough and roll into a thin sheet between two pieces of parchment paper, about 1/4-inch thick.
6. Preheat oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper.
7. Using a small mason jar , cut cookies and place 1-2 inches apart on the lined cookie sheet.
8. Bake the healthy Oreos for 10-12 minutes , until firm. Cool completely.

Filling:

1. In a medium bowl, beat the coconut oil, powdered Besti, and vanilla, until pebble-like. Add heavy cream one teaspoon at a time, until a stiff frosting forms.

Assembly:

1. Pipe filling onto the cooled cookies, or use a cake knife to spread 1-2 teaspoons per cookie. Top with another cookie to make a sandwich. Repeat with all cookies.

Maya’s Recipe Notes

Serving size: 1 cookie sandwich

• Tips: Check out my recipe tips above to get the best texture, make assembly easier, and help your healthy Oreos turn out just like the real deal.
• Storage: Store the cookies at room temperature for a day or two, or in the fridge for up to 1-2 weeks.
• Freeze: Keep the cookies in the freezer for up to 3 months. To prevent sticking together, I freeze them in a single layer on a parchment-lined baking sheet first until solid, then transfer to a zip lock bag or container.
• Note on serving size: These cookies are generously sized, about 2.5 inches wide, so one is plenty for a sweet dessert.

📖 Want more recipes like this? Find this one and many more in my Keto 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. :)