Free Printable: Low Carb & Keto Food List

• Is Frosting Keto?
• How To Make Keto Chocolate Frosting
• Nutrition Information
• How To Avoid Air Bubbles
• Serving Ideas
• Tools To Make Sugar-free Chocolate Frosting
• Sugar Free Chocolate Frosting Recipe card
• Recipe Reviews

Every keto kitchen needs a keto frosting recipe. And this keto chocolate frosting recipe is the one to keep in your back pocket at all times. Low carb frosting that actually tastes like deliciously sweet frosting? YES INDEED. We’re using an allulose/monk-fruit sweetener blend in this sugar-free chocolate frosting for all of the rich and sweet flavor, without all of the sugar and carbs that usually come along with it. With just 5 ingredients and 5 minutes, you’ll have homemade sugar-free frosting. If you ever need a non-chocolate keto frosting, try this keto buttercream frosting instead — just as tasty!

The hardest part? Trying to decide what to put it on. A spoon works well… not that I know from experience or anything. 😉 And of course, keto chocolate cupcakes .

One of my favorite things about coming up with keto and low carb recipes for you all is to show you that you don’t have to give up anything even if you’re following a keto or low carb diet. With a few simple swaps, your favorites can be made low carb and wholesome. And this keto chocolate frosting is the perfect example. Now, go take care of that chocolate fix!

Is Frosting Keto?

Most frosting is not going to be keto. But this keto cake frosting recipe sure is! 😉

Many frosting recipes are loaded with sugar and definitely not keto, but we’re making a carb free icing (as carb-free as we can get!) with a keto-approved sweetener like the allulose/monk fruit blend I use in this keto cake frosting recipe.

Each serving has just 1 gram net carb!

How To Make Keto Chocolate Frosting

This keto chocolate frosting recipe is ready in minutes. Which is definitely a good thing, because you’ll want to start scooping into it ASAP.

Best of all? No one will ever guess it’s keto, because it tastes just like the real thing.

Here’s how to make low carb chocolate frosting:

• Beat the butter. Using a hand mixer, beat the butter until it is fluffy. It will take about one minute to get it nice and whipped.

TIP: Make sure to properly beat the butter until it’s light in color and creamy – this is the key to fluffy, light sugar-free frosting!

• Beat in dry ingredients. Beat in the cocoa powder, sweetener, and vanilla extract. Start at a low speed and increase it to high once everything is incorporated. Beat for about 30 seconds.
• Beat in heavy cream. The final step to this keto frosting recipe! The cream will make it smooth and fluffy.

TIP: You can adjust the chocolate flavor and consistency by adjusting the amount of cocoa powder or cream to your liking.

• Frost away! Your sugar-free chocolate frosting is ready-to-eat.

Nutrition Information

Not only will you love the way this sugar-free chocolate frosting tastes, but you’ll also love the nutrition stats!

The full nutrition information can be found below, but here are the highlights per serving:

• 131 calories
• 14 grams fat
• 1 gram net carbs

How To Avoid Air Bubbles

I was a bit impatient to frost my cupcakes immediately, which is why my they had a few air bubbles. (I don’t care!)

But if you don’t want air bubbles, simply let the frosting rest!

For best results, refrigerate overnight, then let it come to room temperature before using your low carb chocolate frosting.

Serving Ideas

You’ll have no issues at all using up this keto cake frosting! I’m sharing a few of my favorite ways to eat it up – some are obvious, a few are a little different but definitely worth a try:

• Keto Chocolate Cupcakes – This may be an obvious one, but chocolate cupcakes need this easy sugar-free chocolate frosting.
• Vanilla Keto Birthday Cake – Vanilla and chocolate together, in the most perfect of flavor combinations (IMHO). Top the sugar free chocolate frosting recipe with some sugar-free sprinkles to make things extra festive.
• Healthy Chocolate Mug Cakes – When you can’t wait for an entire cake to bake, make this quick mug cake, then top with sugar-free frosting.
• Keto Chocolate Chip Cookies – Yes, this is just being a tad over-the-top, but you’ll thank me once you try a keto cookie sandwich. Two chocolate chip cookies, with a healthy spread of keto chocolate frosting in between.

Tools To Make Sugar-free Chocolate Frosting

Tap the links below to see the items used to make this recipe.

• Hand Mixer – Using a hand mixer is the best way to ensure that your sugar-free frosting recipe turns out perfectly each and every time. This is the one I use and you’ll love how easy it is to store.
• Cake Decorating Kit – If you want to make keto cupcakes that look as gorgeous as ones from the bakery, this kit makes it easy! Simply choose the tip based on how you want your keto icing for cake to look, and fill the silicone pastry bag.
• Acrylic Cupcake Stand – If you’re making keto cupcakes for a party or gathering, this cupcake stand is a must and will show them off in the way they deserve to be!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 cups Unsalted butter (softened) ▢
• 10 tbsp Dutch processed cocoa powder (1/2 cup + 2 tbsp) ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1 tsp Vanilla extract ▢
• 1 tbsp Heavy cream ▢

Instructions

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

1. Using a hand mixer in a bowl, beat the butter for about 1 minute , until fluffy.
2. Beat in the cocoa powder, sweetener, and vanilla extract, starting at low speed and increasing to high once it gets incorporated. Beat for 30 seconds on high.
3. Beat in heavy cream. (You can add more to thin out as needed.) Start low, then beat for 30 seconds on high again, until smooth and fluffy.

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: 2 tablespoons

• Store: Keep this sugar-free frosting in the fridge since it has butter and cream. It’ll harden, but just let it warm up and stir to fluff it back up. Lasts a week!
• Freeze: If you somehow don’t finish it in time (hard to imagine!), freeze for up to 2 months. Thaw overnight in the fridge and give it a quick stir.
• Note on nutrition info: The entire recipe makes 2 1/2 cups.

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 Chocolate Frosting 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:

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 Chocolate Frosting

See how to make sugar-free keto chocolate frosting that tastes like the real thing! My easy keto low carb keto frosting recipe takes just 5 ingredients + 5 minutes.

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-chocolate-frosting-recipe/

Ingredients

• 1 1/2 cups Unsalted butter (softened)
• 10 tbsp Dutch processed cocoa powder (1/2 cup + 2 tbsp)
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend
• 1 tsp Vanilla extract
• 1 tbsp Heavy cream

Instructions

1. Using a hand mixer in a bowl, beat the butter for about 1 minute , until fluffy.
2. Beat in the cocoa powder, sweetener, and vanilla extract, starting at low speed and increasing to high once it gets incorporated. Beat for 30 seconds on high.
3. Beat in heavy cream. (You can add more to thin out as needed.) Start low, then beat for 30 seconds on high again, until smooth and fluffy.

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Store: Keep this sugar-free frosting in the fridge since it has butter and cream. It’ll harden, but just let it warm up and stir to fluff it back up. Lasts a week!
• Freeze: If you somehow don’t finish it in time (hard to imagine!), freeze for up to 2 months. Thaw overnight in the fridge and give it a quick stir.
• Note on nutrition info: The entire recipe makes 2 1/2 cups.

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. :)

Free Printable: Low Carb & Keto Food List

• Is Frosting Keto?
• How To Make Keto Chocolate Frosting
• Nutrition Information
• How To Avoid Air Bubbles
• Serving Ideas
• Tools To Make Sugar-free Chocolate Frosting
• Sugar Free Chocolate Frosting Recipe card
• Recipe Reviews

Every keto kitchen needs a keto frosting recipe. And this keto chocolate frosting recipe is the one to keep in your back pocket at all times. Low carb frosting that actually tastes like deliciously sweet frosting? YES INDEED. We’re using an allulose/monk-fruit sweetener blend in this sugar-free chocolate frosting for all of the rich and sweet flavor, without all of the sugar and carbs that usually come along with it. With just 5 ingredients and 5 minutes, you’ll have homemade sugar-free frosting. If you ever need a non-chocolate keto frosting, try this keto buttercream frosting instead — just as tasty!

The hardest part? Trying to decide what to put it on. A spoon works well… not that I know from experience or anything. 😉 And of course, keto chocolate cupcakes .

One of my favorite things about coming up with keto and low carb recipes for you all is to show you that you don’t have to give up anything even if you’re following a keto or low carb diet. With a few simple swaps, your favorites can be made low carb and wholesome. And this keto chocolate frosting is the perfect example. Now, go take care of that chocolate fix!

Is Frosting Keto?

Most frosting is not going to be keto. But this keto cake frosting recipe sure is! 😉

Many frosting recipes are loaded with sugar and definitely not keto, but we’re making a carb free icing (as carb-free as we can get!) with a keto-approved sweetener like the allulose/monk fruit blend I use in this keto cake frosting recipe.

Each serving has just 1 gram net carb!

How To Make Keto Chocolate Frosting

This keto chocolate frosting recipe is ready in minutes. Which is definitely a good thing, because you’ll want to start scooping into it ASAP.

Best of all? No one will ever guess it’s keto, because it tastes just like the real thing.

Here’s how to make low carb chocolate frosting:

• Beat the butter. Using a hand mixer, beat the butter until it is fluffy. It will take about one minute to get it nice and whipped.

TIP: Make sure to properly beat the butter until it’s light in color and creamy – this is the key to fluffy, light sugar-free frosting!

• Beat in dry ingredients. Beat in the cocoa powder, sweetener, and vanilla extract. Start at a low speed and increase it to high once everything is incorporated. Beat for about 30 seconds.
• Beat in heavy cream. The final step to this keto frosting recipe! The cream will make it smooth and fluffy.

TIP: You can adjust the chocolate flavor and consistency by adjusting the amount of cocoa powder or cream to your liking.

• Frost away! Your sugar-free chocolate frosting is ready-to-eat.

Nutrition Information

Not only will you love the way this sugar-free chocolate frosting tastes, but you’ll also love the nutrition stats!

The full nutrition information can be found below, but here are the highlights per serving:

• 131 calories
• 14 grams fat
• 1 gram net carbs

How To Avoid Air Bubbles

I was a bit impatient to frost my cupcakes immediately, which is why my they had a few air bubbles. (I don’t care!)

But if you don’t want air bubbles, simply let the frosting rest!

For best results, refrigerate overnight, then let it come to room temperature before using your low carb chocolate frosting.

Serving Ideas

You’ll have no issues at all using up this keto cake frosting! I’m sharing a few of my favorite ways to eat it up – some are obvious, a few are a little different but definitely worth a try:

• Keto Chocolate Cupcakes – This may be an obvious one, but chocolate cupcakes need this easy sugar-free chocolate frosting.
• Vanilla Keto Birthday Cake – Vanilla and chocolate together, in the most perfect of flavor combinations (IMHO). Top the sugar free chocolate frosting recipe with some sugar-free sprinkles to make things extra festive.
• Healthy Chocolate Mug Cakes – When you can’t wait for an entire cake to bake, make this quick mug cake, then top with sugar-free frosting.
• Keto Chocolate Chip Cookies – Yes, this is just being a tad over-the-top, but you’ll thank me once you try a keto cookie sandwich. Two chocolate chip cookies, with a healthy spread of keto chocolate frosting in between.

Tools To Make Sugar-free Chocolate Frosting

Tap the links below to see the items used to make this recipe.

• Hand Mixer – Using a hand mixer is the best way to ensure that your sugar-free frosting recipe turns out perfectly each and every time. This is the one I use and you’ll love how easy it is to store.
• Cake Decorating Kit – If you want to make keto cupcakes that look as gorgeous as ones from the bakery, this kit makes it easy! Simply choose the tip based on how you want your keto icing for cake to look, and fill the silicone pastry bag.
• Acrylic Cupcake Stand – If you’re making keto cupcakes for a party or gathering, this cupcake stand is a must and will show them off in the way they deserve to be!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 cups Unsalted butter (softened) ▢
• 10 tbsp Dutch processed cocoa powder (1/2 cup + 2 tbsp) ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1 tsp Vanilla extract ▢
• 1 tbsp Heavy cream ▢

Instructions

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

1. Using a hand mixer in a bowl, beat the butter for about 1 minute , until fluffy.
2. Beat in the cocoa powder, sweetener, and vanilla extract, starting at low speed and increasing to high once it gets incorporated. Beat for 30 seconds on high.
3. Beat in heavy cream. (You can add more to thin out as needed.) Start low, then beat for 30 seconds on high again, until smooth and fluffy.

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: 2 tablespoons

• Store: Keep this sugar-free frosting in the fridge since it has butter and cream. It’ll harden, but just let it warm up and stir to fluff it back up. Lasts a week!
• Freeze: If you somehow don’t finish it in time (hard to imagine!), freeze for up to 2 months. Thaw overnight in the fridge and give it a quick stir.
• Note on nutrition info: The entire recipe makes 2 1/2 cups.

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 Chocolate Frosting Recipe