Free Printable: Low Carb & Keto Food List

• Keto Ice Cream Bars: Why You’ll Love Them
• Ingredients & Substitutions
• How To Make Keto Ice Cream Bars
• Low Carb Ice Cream Bar Variations
• More Keto Ice Cream Recipes
• Tools I Use For This Recipe
• Keto Ice Cream Bars (2.5g Carbs) Recipe card
• Recipe Reviews

You may have seen some keto ice cream bars at your grocery store, but once I show you how easy these low carb ice cream bars are to make at home, you won’t need to buy them. They are sweet and creamy on the inside, chocolaty on the outside, and just perfect for a hot summer day! If you prefer a fruity flavor, make sugar free popsicles instead.

Keto Ice Cream Bars: Why You’ll Love Them

• Sweet, creamy vanilla ice cream inside
• Crunchy, chocolate coating on the outside
• Easy to make
• Just 2.5 grams net carbs each
• Zero sugar and gluten-free
• Easy keto dessert for summer

We’re using Besti Monk Fruit Allulose Blend to sweeten these bars, because it leaves the texture soft and creamy, like regular ice cream. Like I mentioned in my keto chocolate ice cream post, this is the only sweetener I use for ice cream. Ice creams sweetened with other brands of monk fruit or with erythritol will get rock hard in the freezer, and can also crystallize for a gritty result. The sweetener is especially critical for the kind of ice cream you can scoop, but Besti makes the best consistency for this keto ice cream bar recipe as well.

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Ingredients & Substitutions

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

• Unsweetened Almond Milk – Can use plain or vanilla, just make sure it’s the unsweetened variety. Try my homemade almond milk recipe if you want to make it yourself. You can also substitute coconut milk beverage (the kind in a carton, not a can) for a nut-free option.
• Heavy Cream – You could use canned full-fat coconut milk here for a dairy-free option, but it will give the bars a different flavor.
• Besti Monk Fruit Allulose Blend – This is the closest to sugar and is particularly critical for the right ice cream consistency. Plain allulose will also work, but you’ll need about 30% more of it. You can also use Powdered Besti if that’s what you have on hand.
• Vanilla Extract – For vanilla ice cream inside! You can also add different flavor extracts, like hazelnut or fruity ones.
• Sugar-Free Dark Chocolate Chips – You can also use milk chocolate chips here, just make sure they are sugar-free.
• Coconut Oil – Coconut oil shouldn’t be substituted, as it helps melt the chocolate into a coating for the ice cream bars.

How To Make Keto Ice Cream Bars

This section shows how to make low carb keto friendly ice cream bars, 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 .

1. Mix the ice cream base. In a medium bowl, whisk together the almond milk, heavy cream, Besti , and vanilla extract.
2. Pour into molds. Add the popsicle sticks to silicone molds and pour the ice cream base into each mold. Freeze for at least 8 hours.

TIP: Ensure the bars are frozen completely solid before you proceed.

Otherwise, they won’t keep their shape when you dip them in chocolate.

1. Make the chocolate coating. In a medium bowl, melt the chocolate chips and coconut oil together in the microwave at 20 second intervals, or in a double boiler on the stove. Set aside to cool to room temperature.
2. Dip the keto ice cream bars in chocolate. Take the bars out of freezer one at a time and dip into the melted chocolate mixture.

TIP: Use a spoon to make this easier.

When coating the ice cream bars with chocolate, it may be helpful to use a spoon to coat the bars completely.

1. Freeze. Put each bar back in the freezer immediately. I have several shown here, but for best results, place them back one at a time once you dip them.

Low Carb Ice Cream Bar Variations

• White chocolate coating – Try swapping the dark chocolate chips with sugar-free white chocolate chips instead.
• Double chocolate – Add a few tablespoons of cocoa powder to the vanilla ice cream base for chocolate ice cream on the inside of the bars.
• Dairy free & vegan – Replace heavy cream with full-fat coconut milk.
• Almond joy – Add 1/4 cup of toasted shredded coconut and chopped toasted almonds. After dipping the bars in chocolate, sprinkle with more coconut and almonds before freezing.
• Mint chocolate chip – Mix in 1/2 teaspoon of peppermint extract and fold in crushed sugar-free chocolate chips.
• Caramel – For keto salted caramel ice cream bars, simply swirl in sugar-free caramel sauce into the ice cream base before freezing. Sprinkle the coating with sea salt if desired.
• Strawberry – Add 1/4 cup of finely chopped strawberries into the ice cream base. Or, simply make my keto strawberry ice cream and use it as the base.

More Keto Ice Cream Recipes

If you love this keto ice cream bar recipe, you might like some of these other keto ice cream recipes:

• Best Keto Ice Cream
• Keto Chocolate Ice Cream
• Protein Ice Cream
• Almond Milk Ice Cream
• Keto Mason Jar Ice Cream

Tools I Use For This Recipe

• Silicone Popsicle Mold – These molds are the perfect size for low carb keto ice cream bars and the bars release easily.
• Popsicle Sticks – Use wooden sticks for a classic ice cream bar feel.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Unsweetened almond milk ▢
• 1/2 cup Heavy cream (or full-fat coconut milk for dairy-free) ▢
• 1/4 cup Besti Monk Fruit Allulose Blend ▢
• 1 tsp Vanilla extract ▢
• 8 oz Sugar-free dark chocolate chips ▢
• 1 1/2 tbsp Coconut oil ▢

Instructions

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

1. In a medium bowl, whisk together the almond milk, heavy cream, sweetener, and vanilla extract.
2. Add popsicle sticks to the silicone popsicle mold .
3. Pour the almond milk mixture into the molds and freeze for a minimum of 8 hours.
4. Remove the frozen ice cream bars from the molds and place on a parchment lined baking sheet . Return to freezer.
5. In a medium bowl, melt the dark chocolate chips and coconut oil together in 20 second intervals. Allow chocolate mixture to return to room temperature.
6. Take each ice cream bar out of the freezer one at a time and dip into the chocolate mixture. Use a spoon to help coat the bars if needed. Immediately put the coated bar back into the freezer once dipped. Repeat with all bars.

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Maya’s Recipe Notes

Serving size: 1 ice cream bar

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.

Low Carb Keto Ice Cream Bars 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:

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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 Ice Cream Bars (2.5g Carbs)

These EASY low carb keto ice cream bars are just 2.5 net carbs each! They have a sweet, creamy vanilla inside + chocolate dipped outside.

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-ice-cream-bars/

Ingredients

• 3/4 cup Unsweetened almond milk
• 1/2 cup Heavy cream (or full-fat coconut milk for dairy-free)
• 1/4 cup Besti Monk Fruit Allulose Blend
• 1 tsp Vanilla extract
• 8 oz Sugar-free dark chocolate chips
• 1 1/2 tbsp Coconut oil

Instructions

1. In a medium bowl, whisk together the almond milk, heavy cream, sweetener, and vanilla extract.
2. Add popsicle sticks to the silicone popsicle mold .
3. Pour the almond milk mixture into the molds and freeze for a minimum of 8 hours.
4. Remove the frozen ice cream bars from the molds and place on a parchment lined baking sheet . Return to freezer.
5. In a medium bowl, melt the dark chocolate chips and coconut oil together in 20 second intervals. Allow chocolate mixture to return to room temperature.
6. Take each ice cream bar out of the freezer one at a time and dip into the chocolate mixture. Use a spoon to help coat the bars if needed. Immediately put the coated bar back into the freezer once dipped. Repeat with all bars.

Maya’s Recipe Notes

Serving size: 1 ice cream bar

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. :)