Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Sugar Free No Bake Cookies Recipe
• Ingredients & Substitutions
• How To Make Keto No Bake Cookies
• Storage Instructions
• More Keto Cookie Recipes
• Recommended Tools
• Keto No Bake Cookies (Sugar Free, Easy) Recipe card
• Recipe Reviews

Whether it’s for breakfast, a snack, or a treat, you’ll always find a reason to pop one of these keto no bake cookies into your mouth! And you can feel totally great about it, because while they taste like a treat, these sugar free no bake cookies are packed with macro -friendly ingredients like almonds and unsweetened cocoa powder. They have a prep method and texture like protein balls , but with added crunch and a chocolaty twist!

One thing I don’t like about many keto no bake cookie recipes is that they turn out too soft. A soft cookie is nice, but I also like a little crunch. These cookies have the perfect balance of crunch and softness, which is why they are the best no bake keto cookies I’ve ever tried.

Why You’ll Love This Sugar Free No Bake Cookies Recipe

• Chocolaty, lightly spiced flavor
• Crunchy and chewy textures
• Uses easy keto baking pantry staples
• No specialty flours needed
• Fast 10 minute prep time
• Naturally gluten free, dairy free, and great for a keto diet
• The perfect fast way to satisfy your sweet tooth!

Ingredients & Substitutions

Here I explain the best ingredients for keto no bake cookies without peanut butter, what each one does in the recipe, and substitution options. For measurements, see the recipe card below .

• Keto Cookie Butter Spread – I love the flavor of this for these low carb no bake cookies so much! But, you can easily substitute thick peanut butter, almond butter, cashew butter, or even sunflower seed butter. You could even use homemade sugar free Nutella . The cookie flavor in this spread is my top recommendation, though.

TIP: Drain any oil from the top of the spread, if there is oil present.

This will ensure that the cookies turn out firm enough.

• Cocoa Powder – For rich chocolate flavor. Use the highest-quality one you can for best flavor.
• Besti Powdered Monk Fruit Allulose Blend – My favorite sugar free powdered sweetener that keeps this keto no bake cookies recipe from taking on a gritty texture. It mixes easily into the cookie dough and tastes just like real powdered sugar! Other powdered sugar substitutes could work, but may still leave a gritty texture or cooling aftertaste if they are erythritol-based (as most other brands of monk fruit are).
• Sea Salt – Balances the sweet flavor.
• Vanilla Extract – Use a quality one for best taste.
• Almonds – For added crunch and texture. You can substitute your favorite chopped keto nuts (such as pecans, macadamia nuts, or peanuts), or even use unsweetened coconut flakes (though cookies may be more difficult to scoop). If you need a nut-free version, sunflower or pumpkin seeds are the best substitute.
• Sugar-Free Dark Chocolate Chips – Optional, but add another layer of rich chocolate flavor and texture. Other sugar free chocolate chips, such as white chocolate or milk chocolate , would also taste great. If you prefer, you can melt the chocolate and drizzle it on top, then let it cool to harden.

How To Make Keto No Bake Cookies

This section shows how to make keto cookies no bake, 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. Mix dry ingredients. In a food processor , pulse together Besti, cocoa powder, and salt until uniform.
2. Add wet ingredients. Mix in the cookie butter spread (or nut butter) and vanilla. Process until smooth, scraping the sides of the container as needed. Adjust sweetener to taste, if desired.

TIP: What should the dough look like?

The dough will be dense, but should still feel sticky when pressed together. If it’s crumbly, you may need to add more cookie butter. If it’s too runny, you can try more sweetener and cocoa powder.

1. Add nuts. Pulse in almonds until just combined.

TIP: Avoid over-mixing the nuts.

They will not keep their crunchy texture if over-mixed. Stir with a spatula instead of pulsing if nuts are chopped enough but not mixed in well.

1. Shape. Line a baking sheet with parchment paper. Use a cookie scoop to gather spoonfuls of dough. Press firmly into the scoop, then release onto the sheet. Use your fingers or a spoon to to shape dough into desired thickness. If using optional chocolate chips, press them into tops of the cookies. (Alternatibely, you can met the chocolate chips and drizzle the chocolate on top instead.)

1. Chill. Refrigerate the keto no bake cookies for at least 30 minutes. Store in the refrigerator and serve cold.

Storage Instructions

• Store: Store cookies covered in the refrigerator for 5-6 days. The cookies may become sticky and hard to pick up if left at room temperature for too long. (You can see in the picture below, they are starting to get soft, compared to the other photos.)
• Freeze: Keep in the freezer for 3-6 months. Freeze the cookies on the lined sheet pan first, until solid, then transfer to a freezer bag. To thaw, arrange in a single layer again on a lind baking sheet. Then, thaw at room temperature or in the fridge overnight before serving.

More Keto Cookie Recipes

Can’t get enough cookies? Keep every bite sugar free with these easy recipes!

Keto Cream Cheese Cookies

Flourless Chocolate Cookies

Coconut Flour Chocolate Chip Cookies

Keto Chocolate Cookies

Recommended Tools

• ChocZero Keto Cookie Butter Spread – All the rich cookie flavor you crave, without an oven — plus no sugar, sugar alcohols, soy, or GMOs.
• Food Processor – Makes this recipe for sugar free no bake cookies a breeze to blend up.
• Cookie Scoop – The perfect size for the best keto no bake cookies.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 tbsp Dutch processed cocoa powder ▢
• 1/4 tsp Sea salt ▢
• 2/3 cup ChocZero Keto Cookie Butter Spread (pour off any oil on top, if any) ▢
• 1/2 tsp Vanilla extract ▢
• 1 cup Almonds (coarsely chopped) ▢
• 2 tbsp Sugar-free dark chocolate chips (optional) ▢

Instructions

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

1. In a food processor , pulse together Besti, cocoa powder, and salt, until uniform.
2. Add the cookie butter and vanilla. Process until smooth and slightly glossy, scraping down the sides and bottom to make sure all dry ingredients are incorporated. Adjust sweetener to taste if desired. (The dough will be very dense, but should stick when pressed together. If it’s powdery or crumbly, you may need to add more peanut butter, depending on how thick yours is.)
3. Pulse in the almond pieces until just combined. (Don’t overmix – you want pieces for crunch.) If the almonds are chopped sufficiently but not uniformly distributed, remove the blade and stir with a spatula.
4. Line a cookie sheet with parchment paper . Use a cookie scoop to scoop the dough, press it into the scoop firmly, then release onto the cookie sheet. Use a spoon to spread the cookie ball to your desired cookie thickness. If using chocolate chips (optional), press them into the tops of the cookies.
5. Refrigerate for at least 30 minutes to firm up more. Store cookies in the fridge and enjoy them cold. (They will become soft and sticky at room temperature.)

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 cookie

Nutrition info does not include optional chocolate chips.

📖 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.

Easy Keto No Bake Cookies

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 No Bake Cookies (Sugar Free, Easy)

These sugar free keto no bake cookies taste rich, sweet, fudgy, and crunchy, with just 5 ingredients and 10 minutes prep time!

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/no-bake-cookies/

Ingredients

• 1/2 cup Besti Powdered Monk Fruit Allulose Blend
• 3 tbsp Dutch processed cocoa powder
• 1/4 tsp Sea salt
• 2/3 cup ChocZero Keto Cookie Butter Spread (pour off any oil on top, if any)
• 1/2 tsp Vanilla extract
• 1 cup Almonds (coarsely chopped)
• 2 tbsp Sugar-free dark chocolate chips (optional)

Instructions

1. In a food processor , pulse together Besti, cocoa powder, and salt, until uniform.
2. Add the cookie butter and vanilla. Process until smooth and slightly glossy, scraping down the sides and bottom to make sure all dry ingredients are incorporated. Adjust sweetener to taste if desired. (The dough will be very dense, but should stick when pressed together. If it’s powdery or crumbly, you may need to add more peanut butter, depending on how thick yours is.)
3. Pulse in the almond pieces until just combined. (Don’t overmix - you want pieces for crunch.) If the almonds are chopped sufficiently but not uniformly distributed, remove the blade and stir with a spatula.
4. Line a cookie sheet with parchment paper . Use a cookie scoop to scoop the dough, press it into the scoop firmly, then release onto the cookie sheet. Use a spoon to spread the cookie ball to your desired cookie thickness. If using chocolate chips (optional), press them into the tops of the cookies.
5. Refrigerate for at least 30 minutes to firm up more. Store cookies in the fridge and enjoy them cold. (They will become soft and sticky at room temperature.)

Maya’s Recipe Notes

Serving size: 1 cookie

Nutrition info does not include optional chocolate chips.

📖 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. :)