Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Keto Tres Leches Cake Recipe
• Ingredients & Substitutions
• How To Make Keto Tres Leches
• Is Tres Leches Cake Healthy?
• Storage Instructions
• What To Serve With Healthy Tres Leches Cake
• Other Popular Keto Dessert Recipes
• Recommended Tools
• Keto Tres Leches Cake Recipe card
• Recipe Reviews

This healthy keto tres leches cake is so incredibly sweet and moist, that nobody will guess it’s sugar free! This keto version uses a similar method to the classic recipe, where a white vanilla cake gets soaked in three milks (that’s what tres leches means in Spanish!) and topped with fluffy whipped cream. The base layer is inspired by my keto vanilla cake , and I incorporated sugar-free condensed milk and keto whipped cream for the other layers.

To keep this cake impeccably moist and sweet (while staying sugar free), I chose none other than Besti Monk Fruit Allulose Blend ( granulated for the cake and powdered for the tres leches and whipped cream). This sweetener has a just-like-sugar taste and zero net carbs, but unlike other sugar substitutes , it dissolves easily and won’t crystallize, so you get no gritty texture. It also locks in moisture, so your baked goods don’t dry out like they do with erythritol-based sweeteners.

For the flours, I use a blend of Wholesome Yum Almond Flour and Wholesome Yum Coconut Flour to get the right texture. They work better together than one flour alone, and have the finest texture for the perfect crumb.

Why You’ll Love This Keto Tres Leches Cake Recipe

• Authentic light and sweet flavor
• Perfect texture that’s a balance of cakey and creamy
• Ready in just over 30 minutes
• No need to separate egg whites and egg yolks
• Naturally gluten-free and low carb
• Perfect on its own or topped with fresh berries

Ingredients & Substitutions

Here I explain the best ingredients for almond tres leches cake, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Vanilla Cake:

• Besti Monk Fruit Allulose Blend – This sweetener in particular makes the cake extra soft and sweet. A different keto sweetener may work, although exact measurements can differ (use the sweetener conversion chart to check). Swapping the sweetener tends to produce a more dry result, as Besti locks in moisture more than others.
• Butter – I use grass-fed butter for richer flavor and nutrition, but any unsalted variety works. Coconut oil would also work, but the flavor is best with butter.
• Eggs – Use whole, large eggs. Flax eggs might work as a substitute, but I haven’t tested to confirm.
• Unsweetened Almond Milk – You can use another keto milk substitute if you prefer, but almond milk has the most neutral flavor. Make sure to get it unsweetened.
• Vanilla Extract – Use a high-quality vanilla for best taste.
• Wholesome Yum Almond Flour & Coconut Flour – The combination of these two flours gives the cake a more authentic texture and helps soak up the milks better — avoid using just one kind of flour or making partial substitutions.
• Baking Powder – Instead of whipping egg whites, baking powder helps the cake rise and have more air pockets for soaking up milk!

Tres Leches:

• Keto Sugar-Free Sweetened Condensed Milk – Simply make one full recipe of this milk (which is 1 1/2 cups) to have the correct quantity.
• Unsweetened Almond Milk – This serves as the keto evaporated milk substitute. You can substitute a different sugar-free milk, but the flavor may change.
• Heavy Cream – A classic milk choice for this cake and adds wonderful richness.

Whipped Cream:

I use my sugar-free whipped cream recipe for the topping, which includes:

• Heavy Cream – Has the right fat content to make a fluffy topping.
• Besti Powdered Monk Fruit Allulose Blend – Unlike some sugar-free sweeteners, this one dissolves effortlessly into the whipped cream for smooth results.
• Vanilla Extract – For a touch of rich flavor.

How To Make Keto Tres Leches

This section shows how to make tres leches keto, 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. Make condensed milk. Simply follow these directions for sugar-free condensed milk . Set aside.
2. Cream butter. Meanwhile, in a large bowl, beat butter and Besti together until fluffy.
3. Add wet ingredients. Add the eggs, one at a time, followed by almond milk and vanilla.

1. Add dry ingredients. Beat in the almond and coconut flours, and baking powder.
2. Bake. Transfer batter to a 9×13 inch pan and smooth the top. Bake until top is golden and springy to the touch. Cool completely.

1. Make keto tres leches. Stir sweetened condensed milk, almond milk, and heavy cream together in a bowl.
2. Soak. Poke holes all over the cake. Pour the three milk mixture over the top.
3. Chill. Refrigerate the cake for an hour.

1. Make whipped cream. Use a stand mixer or hand mixer to beat heavy cream, powdered Besti, and vanilla, until stiff peaks form. (Get more details and tips for making keto whipped cream here .)
2. Top. Remove the chilled cake from the fridge and spread whipped cream evenly over the top of the healthy tres leches cake.

Is Tres Leches Cake Healthy?

Since most tres leches cakes are made with processed white flour and sugar, they are not conventionally healthy. However, it’s easy to make this healthy tres leches cake recipe that skips these ingredients altogether — while keeping the same sweet flavor and moist texture!

Storage Instructions

• Store: Although best served within 48 hours, you can cover and store this keto tres leches recipe for up to 5 days.
• Meal prep: Prepare sugar-free sweetened condensed milk ahead of time and store before preparing the rest of the recipe. Alternatively, you can make the entire cake recipe ahead of time before serving.
• Freeze: Avoid freezing this cake, as the textures will change too much.

What To Serve With Healthy Tres Leches Cake

I love pairing almond flour tres leches cake with my favorite healthy Mexican dishes! Try it as part of a menu with these easy recipes.

• Fajitas – Pair this cake with chicken fajitas , shrimp fajitas , or Instant Pot steak fajitas .
• Spiced meats – Cilantro lime chicken , carne asada , or beef barbacoa make delicious main dishes. Build a bowl with any of them by adding cauliflower rice , shredded cheese, my easy salsa recipe , avocado or guacamole , and cilantro.
• Taco flavors – Cook up zucchini taco boats , healthy taco salad , or turkey taco stuffed peppers to serve before the cake.
• Margaritas – Make a pitcher of skinny margaritas (no sugar!) to complete your meal.

Other Popular Keto Dessert Recipes

Avoiding sugar and flour? You can still have dessert! Try these sweet keto desserts next:

Keto Churros

Keto Cream Cheese Cookies

Sugar-Free Cheesecake

Almond Milk Ice Cream

Recommended Tools

• 9×13 Baking Dish – The perfect size for this dessert.
• Stand Mixer – Makes quick work out of whipped cream and cake batters!
• Spatula – For making perfectly smooth tops on this cake.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Vanilla Cake:

• 1 cup Besti Monk Fruit Allulose Blend ▢
• 3/4 cup Unsalted butter ▢
• 8 large Eggs ▢
• 1/2 cup Unsweetened almond milk ▢
• 1 tbsp Vanilla extract ▢
• 3 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Coconut Flour ▢
• 1 1/2 tbsp Baking powder ▢

Tres Leches:

• 1 1/2 cups Sugar-Free Sweetened Condensed Milk ▢
• 1/2 cup Unsweetened almond milk ▢
• 1/2 cup Heavy cream ▢

Whipped Cream:

• 1 1/2 cups Heavy cream ▢
• 1 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1 tsp Vanilla extract ▢

Instructions

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

Condensed Milk:

1. Make the sugar-free condensed milk according to the directions here.

Cake:

1. Preheat the oven to 350 degrees F (177 degrees C).
2. In a large bowl, beat together the Besti and butter, until fluffy.
3. Beat in the eggs, one at a time, then the almond milk and vanilla extract.
4. Beat in the almond flour, coconut flour, and baking powder.
5. Transfer the batter to a 9×13 inch pan and smooth the top with a spatula . Bake for 18-22 minutes , until the top is lightly golden and spring-y.

Tres Leches Cake Assembly:

1. In a medium bowl, stir together the sweetened condensed milk, almond milk, and heavy cream.
2. Using a fork, poke holes in top of the cake and pour milk mixture over the top.
3. Refrigerate the keto tres leches cake for 1 hour .
4. Meanwhile, to make whipped cream, use a stand mixer (or hand mixer ) to beat heavy cream, Besti powdered, and vanilla, until stiff peaks form.
5. Remove cake from refrigerator and spread whipped cream over the top.

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 slice, or 1/24 of entire recipe

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.

Healthy Keto Tres Leches Cake

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 Tres Leches Cake

A rich, moist, and unbelievably healthy keto tres leches cake, soaked in a sweet milk mixture and topped with whipped cream. Just 3.6g 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-tres-leches/

Ingredients

Vanilla Cake:

• 1 cup Besti Monk Fruit Allulose Blend
• 3/4 cup Unsalted butter
• 8 large Eggs
• 1/2 cup Unsweetened almond milk
• 1 tbsp Vanilla extract
• 3 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Wholesome Yum Coconut Flour
• 1 1/2 tbsp Baking powder

Tres Leches:

• 1 1/2 cups Sugar-Free Sweetened Condensed Milk
• 1/2 cup Unsweetened almond milk
• 1/2 cup Heavy cream

Whipped Cream:

• 1 1/2 cups Heavy cream
• 1 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1 tsp Vanilla extract

Instructions

Condensed Milk:

1. Make the sugar-free condensed milk according to the directions here.

Cake:

1. Preheat the oven to 350 degrees F (177 degrees C).
2. In a large bowl, beat together the Besti and butter, until fluffy.
3. Beat in the eggs, one at a time, then the almond milk and vanilla extract.
4. Beat in the almond flour, coconut flour, and baking powder.
5. Transfer the batter to a 9x13 inch pan and smooth the top with a spatula . Bake for 18-22 minutes , until the top is lightly golden and spring-y.

Tres Leches Cake Assembly:

1. In a medium bowl, stir together the sweetened condensed milk, almond milk, and heavy cream.
2. Using a fork, poke holes in top of the cake and pour milk mixture over the top.
3. Refrigerate the keto tres leches cake for 1 hour .
4. Meanwhile, to make whipped cream, use a stand mixer (or hand mixer ) to beat heavy cream, Besti powdered, and vanilla, until stiff peaks form.
5. Remove cake from refrigerator and spread whipped cream over the top.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/24 of entire recipe

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. :)