Free Printable: Low Carb & Keto Food List

• Keto Chocolate Mousse: Why You’ll Love It
• What Is Chocolate Mousse?
• Ingredients & Substitutions
• How To Make Keto Chocolate Mousse
• Storage Instructions
• More Chocolate Keto Dessert Recipes
• Tools To Make Keto Mousse
• Keto Chocolate Mousse (10-Min Recipe) Recipe card
• Recipe Reviews

Summer time means quick and easy keto desserts , but this easy keto chocolate mousse recipe is one you’ll want to make all year long. This sugar free low carb mousse has just 1.6 grams net carbs per serving, making it a delicious and simple way to satisfy those chocolate cravings, in a healthy and low carb way!

This is one of my favorite mascarpone recipes and the texture is light and fluffy. For a different, slightly denser texture, try keto chocolate pudding instead.

Keto Chocolate Mousse: Why You’ll Love It

• Thick, creamy, and decadent
• Full of rich, chocolaty flavor
• Easy to make
• Takes just 10 minutes
• Just 1.6g net carbs per serving
• No oven required — it’s the perfect no bake keto dessert for a hot day!

What Is Chocolate Mousse?

Traditional chocolate mousse is made with egg yolks and whites, with the whites providing lift and the yolks providing creaminess. It’s a little fussy — you have to separate and temper the eggs, and there are multiple steps. This keto chocolate mousse with heavy cream is a lot simpler, with just 4 ingredients and five fuss-free steps.

Ingredients & Substitutions

Here I explain the best ingredients for keto mousse, what each one does in the recipe, and substitution options. For measurements, see the recipe card below .

• Sugar Free Dark Chocolate Chips – These are my go-to. I use them to make keto chocolate chip cookies , sprinkle on (or fold into) keto pancakes , and for this easy chocolate mousse keto recipe. They are low carb, sweetened with monk fruit, non-gmo, gluten-free, soy-free (read why I avoid soy here ), use only natural ingredients, and taste amazing. Use code WHOLESOMEYUM to get 10% off chocolate chips here !
• Heavy Cream – Whipping the cream makes the mousse fluffy! Sometimes this is called heavy whipping cream. You may be able to substitute coconut cream, but the recipe would still have dairy, because it has mascarpone.
• Besti Powdered Monk Fruit Allulose Blend – I highly recommend using powdered Besti for the smoothest quick keto chocolate mousse, because it dissolves completely for a smooth texture. Most other keto sweeteners , including erythritol and other brands of monk fruit, won’t dissolve well and can cause the mousse to crystallize when stored in the fridge. Regular powdered allulose should also work, but you’ll need to use 33% more of it.
• Mascarpone – This is an Italian spread, similar to cream cheese, but less tangy and more buttery. You can buy it at the grocery store, or make your own easily. You’ll love the flavor and texture you get from adding this, but it’s fine to substitute cream cheese if that’s what you have on hand.

Variations:

• Milk Or White Chocolate – Instead of dark chocolate, you can also use keto milk chocolate chips and white chocolate chips to make milk chocolate mousse or white chocolate mousse.
• Peanut Butter – Try my keto peanut butter mousse .
• Fruity – Use white chocolate chips, and blend in cooked, then pureed berries of your choice.
• Extracts – Up the flavor by adding vanilla extract, or others such as hazelnut or mint extract.

How To Make Keto Chocolate Mousse

This section shows how to make keto mousse, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below .

1. Melt chocolate chips . In a small double boiler on the stove top, or a small bowl in the microwave, melt the chocolate chips. (You can make a double boiler by placing a heat-safe bowl over a saucepan.) Remove from heat and allow to cool until no longer hot, but not solidified.
2. Beat cream . In a large bowl, use an electric mixer (hand mixer or stand mixer) to whip the heavy cream until soft peaks form. (Don’t let stiff peaks form, which will keep your keto chocolate mousse light and airy.) Sprinkle powdered sweetener on top, and beat until just combined.

TIP: Do not over-mix.

Soft peaks will form trails, but are not super stiff. If you hold your mixer up, the peaks should curve over.

1. Mix chocolate and mascarpone . Once the melted chocolate has cooled to lukewarm, stir in the mascarpone, until smooth.
2. Fold in whipped cream. To finish your sugar free mousse, combine the chocolate mixture and the whipped cream in a large mixing bowl, and gently fold together, until just combined. Taste and adjust Besti sweetener if needed.

TIP: Fold, do not stir.

A folding motion ensures that you don’t break down the whipped cream, keeping your mousse fluffy.

1. Serve. Transfer low carb chocolate mousse into small glass jars or serving dishes. Serve with a dollop of keto whipped cream and more chocolate chips if desired.

Storage Instructions

• Store: Keep mousse in the refrigerator for 3-5 days.
• Meal prep: You can definitely make this keto recipe for chocolate mousse ahead for meal (dessert?) prep. Simply divide into serving dishes or glass jars and store in the refrigerator. Wait until right before serving to add any whipped cream topping, if using.
• Freeze: I don’t recommend freezing this keto mousse recipe, as the texture will change when freezing dairy. For best results, it’s best fresh — and since this easy keto dark chocolate mousse is so quick to make, there isn’t much reason for freezing.

More Chocolate Keto Dessert Recipes

If you like this low carb mousse recipe and you’re a chocolate lover, here are more keto chocolate recipes to love:

Keto Brownies

Flourless Chocolate Cookies

Keto Chocolate Frosting

Keto Chocolate Cake

Keto Lava Cake

Low Carb Chocolate Ice Cream

Tools To Make Keto Mousse

• Double Boiler – For melting the chocolate chips without scorching them.
• Hand Mixer – More compact than a stand mixer, and has multiple speeds for all kinds of recipes.
• Small Glass Jars – These are the perfect size for this keto chocolate mousse.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Sugar-free dark chocolate chips ▢
• 1/2 cup Heavy cream ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (or more to taste) ▢
• 1/2 cup Mascarpone cheese (room temperature) ▢
• Sugar-free whipped cream (optional, for topping) ▢

Instructions

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

1. In a small double boiler on the stove top, or a small bowl in the microwave, melt the chocolate chips. (Be careful not to overheat.) Remove from heat. Allow to cool until no longer hot, but just lukewarm and not yet solidified.
2. Meanwhile, in a large bowl, use a hand mixer to beat the heavy cream until soft peaks form, about 3-4 minutes .
3. Sprinkle (don’t dump) powdered Besti on top, and beat until just combined. Do not over mix – avoid stiff peaks.
4. Once the melted chocolate is lukewarm, stir in the mascarpone, until smooth.
5. Add the chocolate mixture to the whipped cream, and gently fold together, until just combined. Taste and adjust sweetener if needed.
6. Serve keto chocolate mousse in small glass jars or serving dishes. If desired, top with a dollop of whipped cream and more chocolate chips.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/4 entire recipe (~1/3 to 1/2 cup)

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.

Sugar Free Chocolate Mousse 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.

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 Chocolate Mousse (10-Min Recipe)

This low carb keto chocolate mousse recipe is fluffy, sweet, and creamy. Just 4 ingredients, 10 minutes & 1.6g net carbs!

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/keto-chocolate-mousse-recipe/

Ingredients

• 1/2 cup Sugar-free dark chocolate chips
• 1/2 cup Heavy cream
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (or more to taste)
• 1/2 cup Mascarpone cheese (room temperature)
• Sugar-free whipped cream (optional, for topping)

Instructions

1. In a small double boiler on the stove top, or a small bowl in the microwave, melt the chocolate chips. (Be careful not to overheat.) Remove from heat. Allow to cool until no longer hot, but just lukewarm and not yet solidified.
2. Meanwhile, in a large bowl, use a hand mixer to beat the heavy cream until soft peaks form, about 3-4 minutes .
3. Sprinkle (don’t dump) powdered Besti on top, and beat until just combined. Do not over mix - avoid stiff peaks.
4. Once the melted chocolate is lukewarm, stir in the mascarpone, until smooth.
5. Add the chocolate mixture to the whipped cream, and gently fold together, until just combined. Taste and adjust sweetener if needed.
6. Serve keto chocolate mousse in small glass jars or serving dishes. If desired, top with a dollop of whipped cream and more chocolate chips.

Maya’s Recipe Notes

Serving size: 1/4 entire recipe (~1/3 to 1/2 cup)

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. :)