Free Printable: Low Carb & Keto Food List

• My Keto Lava Cake Recipe Is Perfect For Date Night
• Ingredients & Substitutions
• How To Make Keto Lava Cake
• My Recipe Tips
• Keto Lava Cake (Molten Chocolate Center) Recipe card
• More Chocolate Keto Recipes
• Recipe Reviews

My Keto Lava Cake Recipe Is Perfect For Date Night

Say hello to one of my favorite keto desserts for two: keto lava cake ! It’s rich, fudgy, and melts in the center — just like a classic molten lava cake, but totally sugar-free and low carb. I first made it for my husband and me on Valentine’s Day , and we’ve been hooked ever since. It’s easy to make, doesn’t need a ton of ingredients, and always feels a little bit romantic. Here’s why this one stands out:

• Rich chocolate molten center – That gooey middle is everything! I skip the cocoa powder and use real sugar-free dark chocolate for a deeper flavor and meltier texture. See my tips below for getting the center just right!
• Better-for-you ingredients – No sugar, no white flour. Just almond flour, Besti, and clean dark chocolate, with only 4.8g net carbs per cake.
• Fast, no-fuss prep – A lot of lava cake recipes have you chill the batter or wrap ramekins in plastic wrap… but not this one. You only need 6 simple ingredients and about 20 minutes, start to finish. No fridge time, no fuss.
• Perfect for two – I love making it for date nights or anniversaries, but it’s easy to scale up if you’re serving more. And when I’m feeling extra fancy, I’ll top it with keto vanilla ice cream , sugar-free caramel , or fresh raspberries.

Grab your ramekins and make it with me!

Ingredients & Substitutions

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

• Dark Chocolate Squares – I always use sugar-free dark chocolate here because it gives the richest flavor, but sugar-free chocolate chips work just as well. Honestly, any chocolate that fits your macros will do the trick
• Besti Powdered Monk Fruit Allulose Blend – This is my go-to sweetener for lava cake. It blends right into the batter (no gritty texture!) and helps keep the outside soft and cake-like. I don’t recommend swapping for erythritol or other sugar alcohols. I tried it once and the cake came out grainy.
• Wholesome Yum Blanched Almond Flour – The fine texture keeps this cake moist and fluffy instead of dense, and it’s what gives keto lava cake its cake-like structure. You could try swapping 1 teaspoon of coconut flour for the 1 tablespoon of almond flour, but I haven’t fully tested it. If you do, let me know how it turns out!
• Butter – I use unsalted, grass-fed butter so I can control the salt and get the best flavor. Any fresh, good-quality butter will work here.
• Eggs – You’ll need two eggs: one whole and one yolk. I like to bring them to room temp so they blend smoothly.
• Sea Salt

How To Make Keto Lava Cake

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. Melt the chocolate. Set up a double boiler with a bowl over simmering water, add the butter and chocolate, and stir until smooth.
2. Whip the eggs. In another bowl, beat the egg, yolk, sweetener, and a pinch of salt until they’re light and fluffy.
3. Mix it all together. Pour in the melted chocolate, add the almond flour, and mix until combined.

1. Fill the ramekins . Divide the batter, bake until the edges look set but the centers are still a little soft.
2. Flip and release. Let them rest for a moment, then run a knife around the edge and invert onto plates. A few taps usually does the trick.
3. Dust with sweetener. I like to dust my keto lava cake with extra powdered sweetener before serving.

My Recipe Tips

• Grease the ramekins well. These little cakes love to stick if you miss a spot, so don’t be shy with the butter. I make sure to coat the bottom and sides really well before filling them.
• Chocolate can seize if it overheats or if even a tiny bit of water gets in the bowl, so be sure it’s completely dry. I like to melt mine in a homemade double boiler with a bowl set over a pan because it keeps the heat gentle and the chocolate silky smooth. And if it does seize, a splash of heavy cream or butter usually brings it back.
• Sometimes I add just a splash of vanilla extract to the batter for extra flavor, but it’s not required. It’s one of those fun little tweaks if you like experimenting.
• Don’t overbake. I’ve overcooked plenty of keto lava cakes before figuring it out! The edges should look set, but the center should still look soft and wobbly when you gently jiggle the ramekin. If the middle looks firm like the rest of the cake, it’s already gone too far.
• Powdered Besti melts into the warm center if you add it too soon, so I always dust it on right before serving . I use this sugar duster to give it that pretty, elegant finish.
• Can I make lava cake in the microwave? You won’t get the same gooey results as baking, but there’s a faster option. Try my keto chocolate mug cake instead and tuck a few chocolate squares in the center for a quick fix.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Unsalted butter (cut into pieces, plus more for greasing ramekins) ▢
• 90 grams Sugar-free 70% dark chocolate squares (each broken apart into a few pieces) ▢
• 1 large Egg (at room temperature) ▢
• 1 large Egg yolk (at room temperature) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/8 tsp Sea salt ▢
• 1 tbsp Wholesome Yum Blanched Almond Flour ▢

Instructions

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

1. Preheat the oven to 450 degrees F (232 degrees C). Generously grease two 6-ounce ramekins with butter. Place the ramekins on a small baking sheet .
2. To set up a double boiler, bring water to a simmer in a small saucepan . Place a glass or stainless steel bowl on top. Add the butter and chocolate. Heat for 3-4 minutes , stirring occasionally, until melted. Be careful not to overheat, or the chocolate will seize.
3. Meanwhile, in a medium bowl, use a hand mixer to beat the eggs, egg yolks, Besti, and sea salt at high speed for about 1 minute , until light yellow.
4. Add the melted chocolate and almond flour to the bowl with the eggs and beat immediately, until combined.
5. Divide the batter among the two ramekins. Bake for 6-7 minutes , until the edges are set and an area of about 1-1.5 inches in diameter in the center is still just slightly jiggly.
6. Remove ramekins from the oven and let them sit for 1 minute . Run a knife around the edges to loosen. Place an upside down plate over each ramekin and using an oven mitt, carefully flip over to invert the cake onto the plate. Let the ramekin sit upside down for 30 seconds. Then, tap the ramekin against the plate several times to release and lift the ramekin.
7. Serve immediately, dusting with more powdered Besti if desired.

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 lava cake

• Tips: Check out my recipe tips above to help you get that perfect molten center, fix common mistakes, and make your keto lava cake turn out amazing every time.
• Store: Keep low carb lava cake covered in the fridge for up to 3 days. The center will firm up when cold, so plan to reheat before digging in.
• Reheat: For best results, warm in a 350 degree F oven for about 10 minutes. Or, place the lava cake on a plate, cover with a damp paper towel, and microwave for 30–40 seconds until soft and melty again.
• Freeze: Let the keto chocolate lava cakes cool, then freeze on a baking sheet before wrapping tightly. They’ll keep for up to 3 months, though the center may be a little less molten once reheated.

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 Lava Cake

More Chocolate Keto Recipes

This keto lava cake is just the start… make sure to try more of my favorite chocolate keto recipes next:

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 Lava Cake (Molten Chocolate Center)

Keto lava cake with a gooey chocolate center! This rich, sugar-free dessert takes just 6 ingredients and 20 minutes from start to finish.

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-lava-cake/

Ingredients

• 1/4 cup Unsalted butter (cut into pieces, plus more for greasing ramekins)
• 90 grams Sugar-free 70% dark chocolate squares (each broken apart into a few pieces)
• 1 large Egg (at room temperature)
• 1 large Egg yolk (at room temperature)
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/8 tsp Sea salt
• 1 tbsp Wholesome Yum Blanched Almond Flour

Instructions

1. Preheat the oven to 450 degrees F (232 degrees C). Generously grease two 6-ounce ramekins with butter. Place the ramekins on a small baking sheet .
2. To set up a double boiler, bring water to a simmer in a small saucepan . Place a glass or stainless steel bowl on top. Add the butter and chocolate. Heat for 3-4 minutes , stirring occasionally, until melted. Be careful not to overheat, or the chocolate will seize.
3. Meanwhile, in a medium bowl, use a hand mixer to beat the eggs, egg yolks, Besti, and sea salt at high speed for about 1 minute , until light yellow.
4. Add the melted chocolate and almond flour to the bowl with the eggs and beat immediately, until combined.
5. Divide the batter among the two ramekins. Bake for 6-7 minutes , until the edges are set and an area of about 1-1.5 inches in diameter in the center is still just slightly jiggly.
6. Remove ramekins from the oven and let them sit for 1 minute . Run a knife around the edges to loosen. Place an upside down plate over each ramekin and using an oven mitt, carefully flip over to invert the cake onto the plate. Let the ramekin sit upside down for 30 seconds. Then, tap the ramekin against the plate several times to release and lift the ramekin.
7. Serve immediately, dusting with more powdered Besti if desired.

Maya’s Recipe Notes

Serving size: 1 lava cake

• Tips: Check out my recipe tips above to help you get that perfect molten center, fix common mistakes, and make your keto lava cake turn out amazing every time.
• Store: Keep low carb lava cake covered in the fridge for up to 3 days. The center will firm up when cold, so plan to reheat before digging in.
• Reheat: For best results, warm in a 350 degree F oven for about 10 minutes. Or, place the lava cake on a plate, cover with a damp paper towel, and microwave for 30–40 seconds until soft and melty again.
• Freeze: Let the keto chocolate lava cakes cool, then freeze on a baking sheet before wrapping tightly. They’ll keep for up to 3 months, though the center may be a little less molten once reheated.

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. :)