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• My Sugar Free Jelly Is The Sweet Spread You’ve Been Missing
• Ingredients & Substitutions
• How To Make Blackberry Jelly
• My Tips On Flavor & Texture
• Sugar Free Jelly Recipe card
• Ways I Enjoy It
• Recipe Reviews

My Sugar Free Jelly Is The Sweet Spread You’ve Been Missing

I used to think making sugar free jelly at home would be way too complicated… or just not taste right. But with all the weird ingredients in store-bought brands, I decided to try making my own using real fruit and a few pantry staples. After a few test runs (and some very runny and very firm versions later), it worked! Here’s why I’m now hooked on this blackberry jelly:

• Smooth, fruity, and sweet, with no weird aftertaste – Unlike my sugar free strawberry jam , which has bits of fruit throughout, this one is perfectly clear and silky thanks to my straining method. I loved a PB&J with it!
• Just 3 ingredients – I actually had this idea while testing my sugar-free jello and discovered that, when I didn’t use enough gelatin, the texture turned out like jelly. Same ingredients and natural sweetener, just different fruit!
• Better than store-bought – Most jams and jellies on the shelf are loaded with additives, sugar, or artificial sweeteners. I wanted something cleaner (and better tasting) with this recipe.

I originally made this sugar free jelly as a low carb alternative, but now I just love it as a cleaner spread for less sugar in my life. Make it with me and I think you will, too!

Ingredients & Substitutions

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

• Blackberries – I used these in my sugar free jelly to get that deep purple color and sweet, fruity flavor, without as much sugar as grapes. You can definitely substitute raspberries, as they’re pretty similar. I do plan to try grapes, blueberries, or strawberries next. If you use other fruit, the goal is to end up with 2 cups of strained juice!
• Besti Monk Fruit Allulose Blend – This is the sweetener I always use for jelly, because it dissolves so smoothly, and doesn’t get gritty or crystallize in the fridge like most others do. You can also use plain allulose , but I recommend an extra 1/3 to 1/2 cup. Both granulated and powdered forms work great here, but avoid anything with erythritol, because that won’t dissolve.
• Gelatin – Make sure it’s unflavored! It’s what thickens the jelly without adding any taste, so you get that perfect set without messing with the flavor.

“This blackberry jelly was absolutely amazing!!! Super simple recipe! Can’t wait to make it with other fruits as well!!” –Lucretia

⭐⭐⭐⭐⭐

How To Make Blackberry Jelly

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. Cook the berries. Add the blackberries and some water to a saucepan and bring it to a simmer. Stir and mash as they soften to get all that juicy flavor out.
2. Strain out the pulp. Pour the mixture through a jelly bag or nut milk bag over a sieve , and press with the back of a spoon to squeeze out every drop of juice. If you don’t get quite enough, just top it off with a little water.
3. Bloom the gelatin. In a small bowl, stir the gelatin into some water and let it sit for a few minutes. I watch for it to thicken a lot.

1. Sweeten. Heat the juice with your sweetener of choice and stir until it fully dissolves. Then stir in the bloomed gelatin until it melts in. I always use this step to taste and adjust the sweetness if needed.
2. Chill to set. Pour the mixture into a jar and pop it in the fridge. It’ll firm up into sugar free jelly after a few hours, or by the next day.

My Tips On Flavor & Texture

• Let the gelatin bloom fully. It might look weird and lumpy at first, but give it a few minutes to bloom before you heat it up. That’s what gives your blackberry jelly that perfect set.
• I recommend a bit more sweetener than you think you need. It’ll seem sweeter when it’s warm, but once it sets, the sweetness mellows out. For this reason, I always make it just a bit sweeter than I think I’ll want.
• Stir to make it spreadable. It might look a bit like jello at first, but once I stir well, I get that sugar free jelly consistency.
• Want a little texture? Sometimes I stir in a spoonful or two of the strained pulp before chilling. Just enough to add a little something without turning it into jam.
• What to do if it’s too thick: You can gently warm the jelly with a splash of water to thin it out. I’ve also just enjoyed it as jello during my testing before I adjusted the amount of gelatin.
• Want a sugar free grape jelly? Like I mentioned above, you can make this with grapes if you like, but personally I prefer a splash of grape extract . It gives me the same flavor with less sugar.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Water (divided into 1/2 cup and 1/4 cup) ▢
• 24 oz Blackberries (~5 cups) ▢
• 1 1/2 cup Besti Monk Fruit Allulose Blend (to taste, see instructions) ▢
• 5 tsp Unflavored gelatin powder ▢

Instructions

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

1. Combine 1/2 cup water and blackberries in a medium saucepan . Bring to a boil, stirring and mashing as berries soften.
2. Reduce heat to medium-low. Simmer for 5 minutes .
3. Line a mesh sieve with a jelly bag or nut milk bag and place over a bowl. Pour the berry mixture over the sieve. Press with a spoon or spatula to push the juice into the bowl. You should get about 2 cups of juice (add water to reach this amount if you don’t get enough).
4. Meanwhile, pour the remaining 1/4 cup water into a small bowl. Sprinkle the gelatin powder into the bowl. Stir together, then set aside to bloom for at least 5 minutes .
5. Pour juice into a small stainless saucepan over medium heat. Add Besti and stir to dissolve. Taste and adjust sweetener to taste if needed – keep in mind it will seem less sweet after it sets, so make the liquid a bit sweeter than you want.
6. Reduce heat to low. Stir in the bloomed gelatin and heat, stirring, for about 2 minutes , until gelatin dissolves.
7. Pour the liquid into a jar . Refrigerate for at least 5-6 hours, or overnight, until set. Stir with a butter knife or spreader.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 tablespoon

• Tips: Check out my recipe tips above to help you get the best texture, dial in the sweetness just right, and notes on thickness.
• Storage: Store jelly in the refrigerator for up to 2-4 weeks. I’ve found that the allulose in Besti actually acts as a natural preservative, but you still need to refrigerate it.

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.

Sugar Free Jelly

Ways I Enjoy It

There are so many tasty ways to use this sugar free jelly, but here are a few of my favorites:

• Toast & sandwiches – Pick your favorite bread for toast, or make peanut butter and jelly! For the pictures here, I made the bread from my second low carb cookbook . You can also try my almond flour bread or quick 90-second bread . But I personally love it on low carb bagels the most!
• Breakfast – Stir it into Greek yogurt or spread it on almond flour pancakes ! I’ve also used it to thicken my protein smoothie when I accidentally added too much liquid.
• Desserts – Sometimes I spoon this blackberry jelly over mason jar ice cream or cheesecake .

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!)

Sugar Free Jelly

My homemade sugar free blackberry jelly is sweet, fruity, and spreadable! Whip it up with just 3 ingredients, and no sugar or pectin.

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/blackberry-jelly/

Ingredients

• 3/4 cup Water (divided into 1/2 cup and 1/4 cup)
• 24 oz Blackberries (~5 cups)
• 1 1/2 cup Besti Monk Fruit Allulose Blend (to taste, see instructions)
• 5 tsp Unflavored gelatin powder

Instructions

1. Combine 1/2 cup water and blackberries in a medium saucepan . Bring to a boil, stirring and mashing as berries soften.
2. Reduce heat to medium-low. Simmer for 5 minutes .
3. Line a mesh sieve with a jelly bag or nut milk bag and place over a bowl. Pour the berry mixture over the sieve. Press with a spoon or spatula to push the juice into the bowl. You should get about 2 cups of juice (add water to reach this amount if you don’t get enough).
4. Meanwhile, pour the remaining 1/4 cup water into a small bowl. Sprinkle the gelatin powder into the bowl. Stir together, then set aside to bloom for at least 5 minutes .
5. Pour juice into a small stainless saucepan over medium heat. Add Besti and stir to dissolve. Taste and adjust sweetener to taste if needed - keep in mind it will seem less sweet after it sets, so make the liquid a bit sweeter than you want.
6. Reduce heat to low. Stir in the bloomed gelatin and heat, stirring, for about 2 minutes , until gelatin dissolves.
7. Pour the liquid into a jar . Refrigerate for at least 5-6 hours, or overnight, until set. Stir with a butter knife or spreader.

Maya’s Recipe Notes

Serving size: 1 tablespoon

• Tips: Check out my recipe tips above to help you get the best texture, dial in the sweetness just right, and notes on thickness.
• Storage: Store jelly in the refrigerator for up to 2-4 weeks. I’ve found that the allulose in Besti actually acts as a natural preservative, but you still need to refrigerate it.

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. :)