Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Keto Cookie Dough Recipe
• Ingredients & Substitutions
• How To Make Keto Cookie Dough
• Variations For Keto Cookie Dough
• Storage Instructions
• More Sweet Keto Snack Recipes
• Tools To Make Sugar-Free Cookie Dough
• Keto Cookie Dough (Sugar Free, 1.1g Carbs) Recipe card
• Recipe Reviews

My keto chocolate chip cookies are super popular for a reason, and you might just want to eat the low carb sugar-free cookie dough straight… but since it contains raw eggs, try to resist. ? Instead, make this keto cookie dough recipe with almond flour in just 10 minutes! Not only is it safe to eat raw, but it tastes like little bites of heaven and won’t blow your carb limit on a keto diet.

Why You’ll Love This Keto Cookie Dough Recipe

• Buttery cookie dough texture
• Hint of brown sugar flavor
• Chocolate chips — need I say more?
• 10-minute no bake prep
• Just 1.5 g net carbs per bite
• Easy keto dessert or snack
• Low carb, gluten-free, and sugar-free treat, with a dairy-free option

Although this is sugar-free edible cookie dough, it definitely doesn’t taste like it. That’s because these keto cookie dough bites are made with a combination of Besti Powdered Monk Fruit Allulose Blend (for a smooth texture) and Besti Brown Monk Fruit Allulose Blend (for brown sugar flavor). These sweeteners are a zero calorie, have zero net carbs, are 100% natural, and taste just like the real thing. You won’t be able to tell the difference!

Ingredients & Substitutions

Here I explain the best ingredients for gluten-free sugar-free cookie dough bites, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Unsalted Butter – Let the butter sit at room temperature for about 30 minutes to soften before using. Softened butter will cream properly instead of leaving little chunks. If you need a dairy-free substitute, try butter-flavored coconut oil .
• Sweeteners – I use a combination of Besti Powdered and Besti Brown for the right texture and flavor. These sweeteners dissolve effortlessly, so there’s no gritty texture in your keto cookie dough. If you need to use a different keto sugar substitute , be aware that anything that contains erythritol (which includes most brands labeled “monk fruit” or “stevia”) may result in a gritty teture. If you still want to try something ese, see my sweeteners conversion chart for exact amounts.
• Vanilla Extract – Use a high quality pure vanilla extract for the best flavor.
• Wholesome Yum Blanched Almond Flour – I highly recommend blanched almond flour for making almond flour cookie dough, as this will prevent a grainy texture. If you need a nut-free option, you may be able to substitute 1/3 to 1/2 cup coconut flour in place of the 1 1/2 cups almond flour (note a big difference in quantity!), but I have not tested this to verify.
• Sea Salt – Balances the sweetness.
• Sugar-Free Chocolate Chips – This brand is my favorite!

How To Make Keto Cookie Dough

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

1. Prep. Line a baking sheet with parchment paper .
2. Cream butter and sweeteners. Combine the unsalted butter, Besti Powdered, and Besti Brown in a large mixing bowl. Beat with a hand mixer until light and fluffy. Then, beat in the vanilla until well combined.
3. Mix in flour. Beat in the blanched almond flour into the wet ingredients, until a crumbly dough forms. It should stay together if you pinch it with your fingers. (If it doesn’t, you can beat in an extra tablespoon or two of softened butter.)

TIP: Adjust sweetness if needed.

You can adjust the sweetener at this point to your liking . Use a spoon and taste a small amount of the dough. If it isn’t sweet enough, add a bit more Besti Powdered until it reaches your desired sweetness.

1. Add chocolate chips . Fold in the sugar-free chocolate chips. If the dough is sticky, chill it in the refrigerator for 15-20 minutes (this is usually only necessary if your kitchen is warm).
2. Make balls . Use a small small cookie scoop to make small balls, about a tablespoon each. Place the balls onto a parchment lined cookie sheet.

TIP: Press some chocolate chips into the outside if you like.

This is optional, but if you want to make the keto cookie dough balls prettier, you can press some chocolate chips onto the outside so that they are more visible.

1. Enjoy. You can eat the keto cookie dough right away, or chill for an hour if you like a firmer texture.

Variations For Keto Cookie Dough

• Add protein – If you want to get a boost of protein, replace 1/4 to 1/2 cup of the flour with your favorite protein powder instead.
• Make it dairy-free – Substitute butter-flavored coconut oil in place of the butter.
• Make it creamy – If you like the kind of cookie dough that you can eat with a spoon, simply thin out the dough with heavy cream after adding the almond flour. Add one tablespoon at a time until it reaches your desired consistency.
• Peanut butter cookie dough – Replace half of the butter with unsweetened peanut butter.
• Add to ice cream – Make smaller keto cookie dough balls and churn them into keto ice cream .

Storage Instructions

• Store: Keep the keto chocolate chip cookie dough in the refrigerator for 7-10 days.
• Freeze: You can also freeze sugar-free cookie dough. Place the balls on a parchment-lined baking sheet and freeze for 1 hour. Once they are solid, transfer them to a zip lock bag and keep in the freezer for up to 3 months. Thaw in the fridge or on the counter before eating.

More Sweet Keto Snack Recipes

If you like this keto cookie dough recipe, you might like some of my other sweet keto snacks — perfect for those sweet cravings!

Keto Mug Cake

Keto Fat Bombs

Keto Energy Balls (Keto Bites)

Keto Granola Bars

Tools To Make Sugar-Free Cookie Dough

• Baking Sheet – My favorite pans, made in the USA.
• Hand Mixer – For creaming the butter and mixing the keto cookie dough. I have this one and like that it comes with storage for the attachments.
• Small Cookie Scoop – This one is the perfect measurement to make sure your low carb cookie dough bites are just the right size.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Unsalted butter (softened; or butter-flavored coconut oil for dairy-free) ▢
• 3 tbsp Besti Powdered Monk Fruit Allulose Blend (or more to taste) ▢
• 1 tbsp B esti Brown Monk Fruit Allulose Blend (optional, but recommended but classic flavor; use 1.5-2 tbsp for extra brown sugar flavor) ▢
• 1 tsp Vanilla extract ▢
• 1 1/2 cup Wholesome Yum Blanched Almond Flour (or sunflower seed meal for nut-free) ▢
• 1/8 tsp Sea salt ▢
• 1/4 cup Sugar-free dark chocolate chips ▢

Instructions

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

1. Line a baking sheet with parchment paper .
2. In a large bowl, combine the butter, Besti Powdered, and Besti Brown. Use a hand mixer to beat until fluffy. Beat in the vanilla and sea salt, until well combined.
3. Beat in the almond flour, until a crumbly dough forms. Taste and adjust sweetener if desired.
4. Fold in the chocolate chips. If your kitchen is warm and the dough is sticky, refrigerate for 10-15 minutes.
5. Use a small cookie scoop to make small balls, about a tablespoon each, pinching or rolling as needed to form a uniform ball. Place on the cookie sheet.
6. Enjoy right away, or refrigerate for 1 hour for firmer keto cookie dough.

Did You Like It?

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Maya’s Recipe Notes

Serving size : 1 cookie dough ball

📖 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.

Keto Cookie Dough 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 Cookie Dough (Sugar Free, 1.1g Carbs)

Make 10-minute keto cookie dough with almond flour, butter, sweetener, & chocolate chips. Sugar-free cookie dough is edible & irresistible!

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/low-carb-keto-protein-cookie-dough-bites-recipe/

Ingredients

• 1/4 cup Unsalted butter (softened; or butter-flavored coconut oil for dairy-free)
• 3 tbsp Besti Powdered Monk Fruit Allulose Blend (or more to taste)
• 1 tbsp B esti Brown Monk Fruit Allulose Blend (optional, but recommended but classic flavor; use 1.5-2 tbsp for extra brown sugar flavor)
• 1 tsp Vanilla extract
• 1 1/2 cup Wholesome Yum Blanched Almond Flour (or sunflower seed meal for nut-free)
• 1/8 tsp Sea salt
• 1/4 cup Sugar-free dark chocolate chips

Instructions

1. Line a baking sheet with parchment paper .
2. In a large bowl, combine the butter, Besti Powdered, and Besti Brown. Use a hand mixer to beat until fluffy. Beat in the vanilla and sea salt, until well combined.
3. Beat in the almond flour, until a crumbly dough forms. Taste and adjust sweetener if desired.
4. Fold in the chocolate chips. If your kitchen is warm and the dough is sticky, refrigerate for 10-15 minutes.
5. Use a small cookie scoop to make small balls, about a tablespoon each, pinching or rolling as needed to form a uniform ball. Place on the cookie sheet.
6. Enjoy right away, or refrigerate for 1 hour for firmer keto cookie dough.

Maya’s Recipe Notes

Serving size : 1 cookie dough ball

📖 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. :)