Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Hot Chocolate Recipe
• Ingredients & Substitutions
• How To Make Keto Hot Chocolate
• My Recipe Tips
• Flavors & Toppings
• Keto Hot Chocolate Recipe card
• Recipe Reviews

If you’re low carb but still love chocolate, there’s nothing better than warming up with a cozy cup of keto hot chocolate on a chilly day. And this is my favorite way to make it. It’s rich and creamy, and those sugary box mixes don’t hold a candle to it. I first made this keto hot chocolate recipe after sipping the best hot cocoa I’ve ever had in Paris, and vowed to make my own sugar-free version at home. I won’t say it’s the same, but it’s so close . Grab your mug and make it with me in just 5 minutes!

Why You Need My Keto Hot Chocolate Recipe

• Extra thick, creamy, and chocolaty – Most recipes just use cocoa powder for the chocolate part, but I use a combination of cocoa powder and actual (sugar-free) chocolate! This gives my keto hot chocolate a deeper chocolate flavor and more richness. (If you like this idea, you’ll like my keto chocolate milk , too.)
• 5 simple ingredients – Plus an optional one. If you make keto recipes regularly, you probably have everything you need in your pantry!
• Keto and special diet friendly – Yes, my keto hot cocoa is low carb: just 3 grams net carbs per (decadent, dreamy) cup, to be exact. But it’s also gluten free, and has an option to make it dairy free or nut free.

Ingredients & Substitutions

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

• 2 types of chocolate – You’ll need cocoa powder (I recommend Dutch processed cocoa for less bitterness, but cacao powder also works) and sugar-free dark chocolate chips (I love this brand ). If you want a milder flavor, use sugar-free milk chocolate chips instead of dark. You can also skip the chocolate and add 2 extra tablespoons of cocoa powder, but I think this keto hot chocolate tastes so much better with some actual chocolate in there!
• 2 types of (keto) milk – I use a blend of almond milk and heavy cream to get richness without making it feel heavy. You can use any keto-friendly milk , though. For a dairy-free option, replace the cream with full-fat coconut milk (from a can). For a nut-free option, swap the almond milk for coconut milk beverage (from a carton) or hemp milk .
• Besti Monk Fruit Allulose Blend – This sweetener is key for not only sweetness without any aftertaste, but a smooth, creamy result. This is because it dissolves easily and completely! Notes on alternatives: Granulated vs. powdered – Granulated and powdered Besti both work fine, because both dissolve easily. Other brands – Most keto sweeteners , including most brands labeled “monk fruit” or “stevia”, don’t dissolve well. They can settle at the bottom of your cup, or worse, swirl around for a gritty texture. Check the label and avoid anything with erythritol! What else does work – You can use plain allulose (increase to 1 cup), or my keto simple syrup or keto vanilla syrup (start with less and adjust to taste).
• Vanilla Extract – It’s optional, but adds a nice flavor. I like this brand .

How To Make Keto Hot Chocolate

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. Simmer the base. In a large saucepan , combine the Besti sweetener, cocoa powder, almond milk, and sugar-free chocolate chips. Bring to a gentle boil, then simmer for a couple minutes.
2. Add the cream. Reduce the heat, add the heavy cream, and stir until hot.

1. Finish. Turn off the heat. Add the vanilla (if using), and more Besti to taste if you like (it will dissolve easily!). Serve your keto hot chocolate warm. I like to top it with a dollop of sugar-free whipped cream and shaved sugar-free chocolate!

My Recipe Tips

• Simmer the mixture gently. You don’t want to overheat the chocolate chips!
• Stir frequently, preferably with a whisk. This prevents a film from forming. I like a whisk because it mixes everything better than a spoon.
• Keep the heat low after adding the cream. Boiling can scorch it.
• Too sweet for you? I think this keto hot chocolate is just right, but if you find it too sweet, add a pinch of salt or a little more cream to mellow it out.
• Leave space for toppings in your mug. If you want to add them, of course! I aim for about 10-11 fluid ounces per serving (so I leave about an inch of space in these pretty mugs , pictured here).
• Want to make a dry mix? Just use my recipe for sugar-free hot chocolate mix .

Flavors & Toppings

You can change up the flavor in my keto hot chocolate recipe just as you would a regular one. Try these variations:

• Mexican – For a spicy kick, toss in up to 1/4 teaspoon of chili powder and/or 1/4 teaspoon of cayenne. You can adjust the heat to your liking!
• Pumpkin Spice – Want a fall twist? Add 1-2 tablespoons of pumpkin puree and 1/4 teaspoon of pumpkin pie spice .
• Peppermint – For a festive touch, stir in 1-2 teaspoons of peppermint extract at the end.
• Cinnamon – Stir in 1/2 teaspoon into your keto hot cocoa for a warm, cozy flavor.
• Toppings – I already mentioned sugar-free whipped cream , but if you’re feeling fancy, drizzle my keto chocolate syrup or sugar-free caramel sauce over it, or drop in a few keto marshmallows (just remember they melt fast!).

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Besti Monk Fruit Allulose Blend (or Besti Powdered Sweetener ) ▢
• 1/4 cup Unsweetened cocoa powder ▢
• 3 1/2 cups Unsweetened almond milk (or coconut milk beverage for nut-free) ▢
• 1/4 cup Sugar-free chocolate chips (optional; or 2 additional tablespoons of cocoa powder instead) ▢
• 1 cup Heavy cream (or full-fat coconut milk for dairy-free) ▢
• 1/2 tsp Vanilla extract (optional) ▢

Instructions

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

1. In a large saucepan , whisk together Besti, cocoa powder, almond milk, and chocolate chips (if using). If you scale down the recipe to fewer servings, you can use a small saucepan.
2. Bring the mixture to a gentle boil. Simmer for 2 minutes , whisking frequently.
3. Reduce the heat to low. Stir in the heavy cream. Heat until hot, but do not boil.
4. Remove from heat. Stir in the vanilla extract, if using. Whisk in more sweetener to taste, if you like (Besti will dissolve easily).
5. Pour into mugs and enjoy!

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 mug (~10 fluid ounces)

• Tips: Check out my recipe tips above to help you keep your hot chocolate smooth, how to adjust the sweetness, and several other tipps.
• Flavors and toppings: Want to change it up? I’ve got a list of add-ins and toppings you can add above.
• Storage: This keto hot chocolate is best enjoyed fresh, but you can totally stash it in the fridge for a couple of days and warm it on the stove.
• How to make a mix: If you want something that lasts even longer, check out my sugar free hot cocoa mix !

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 Hot Chocolate

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 Hot Chocolate

Warm up with my rich, creamy, and sweet keto hot chocolate! This keto hot cocoa recipe takes just 5 minutes, and has only 3 grams 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-hot-chocolate/

Ingredients

• 3/4 cup Besti Monk Fruit Allulose Blend (or Besti Powdered Sweetener )
• 1/4 cup Unsweetened cocoa powder
• 3 1/2 cups Unsweetened almond milk (or coconut milk beverage for nut-free)
• 1/4 cup Sugar-free chocolate chips (optional; or 2 additional tablespoons of cocoa powder instead)
• 1 cup Heavy cream (or full-fat coconut milk for dairy-free)
• 1/2 tsp Vanilla extract (optional)

Instructions

1. In a large saucepan , whisk together Besti, cocoa powder, almond milk, and chocolate chips (if using). If you scale down the recipe to fewer servings, you can use a small saucepan.
2. Bring the mixture to a gentle boil. Simmer for 2 minutes , whisking frequently.
3. Reduce the heat to low. Stir in the heavy cream. Heat until hot, but do not boil.
4. Remove from heat. Stir in the vanilla extract, if using. Whisk in more sweetener to taste, if you like (Besti will dissolve easily).
5. Pour into mugs and enjoy!

Maya’s Recipe Notes

Serving size: 1 mug (~10 fluid ounces)

• Tips: Check out my recipe tips above to help you keep your hot chocolate smooth, how to adjust the sweetness, and several other tipps.
• Flavors and toppings: Want to change it up? I’ve got a list of add-ins and toppings you can add above.
• Storage: This keto hot chocolate is best enjoyed fresh, but you can totally stash it in the fridge for a couple of days and warm it on the stove.
• How to make a mix: If you want something that lasts even longer, check out my sugar free hot cocoa mix !

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. :)