Free Printable: Low Carb & Keto Food List
- Why You Need My Sugar Free Chocolate Syrup
- Ingredients & Substitutions
- How To Make Sugar Free Chocolate Syrup
- My Recipe Tips
- Storage Instructions
- Ways To Use It
- Sugar Free Chocolate Syrup (5 Min) Recipe card
- Gratitude Moment
- Recipe Reviews
This one’s for all my chocolate lovers! If you think a drizzle of chocolate belongs on everything , my sugar free chocolate syrup is about to become your new obsession. You need just a handful of simple ingredients, and I think it tastes a lot like Hershey’s syrup — minus all the guilt, sugar, and processed stuff. Make it with me in just 5 minutes, and enjoy over your favorite low carb desserts or stir into your favorite sugar-free drinks !
Why You Need My Sugar Free Chocolate Syrup
- Rich, chocolaty, and silky smooth – Think decadent, chocolaty flavor and a velvety smooth texture. I like it so much better than anything you can buy!
- Natural ingredients – Ditch the corn syrup, added sugar, artificial sweeteners, or preservatives you’d find in store-bought versions. Make your own homemade chocolate syrup at home for a healthier, natural version instead.
- Quick and easy – My recipe takes just 5 minutes and 4 ingredients to whip up! When I need a chocolate fix fast , this is the perfect choice.
- Many ways to use it – I use this sugar free chocolate syrup in so many ways! Drizzle it over low carb ice cream , keto pancakes , or almond flour waffles , or mix it into bulletproof coffee or almond milk for a delicious treat. See more ideas below!
Ingredients & Substitutions
Here I explain the best ingredients for my sugar free chocolate syrup recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Sugar Free Chocolate Chips – This is the main ingredient, and that’s why my sugar free chocolate syrup tastes like melted chocolate! I’ve been using this sugar-free brand for years. You can also use their milk chocolate chips or even white chocolate chips for a different flavor.
- Heavy Cream – This gives the syrup its luxuriously creamy texture, and thins out the melted chocolate. For a dairy-free option, you can use canned coconut milk. Unsweetened almond milk or coconut milk beverage can also work, but they are less thick, so I’d recommend starting with less and add more at the end as needed to thin out the sauce.
- Besti Powdered Monk Fruit Allulose Blend – Even though the chocolate chips are sweet, I add a sweetener because the cream dilutes the sweetness. I use powdered Besti as a sugar substitute , because it dissolves completely and has no aftertaste, all with zero net carbs and zero glycemic index. Notes on other options: Most other sweeteners contain erythritol (including most brands labeled “monk fruit” or “stevia”), which doesn’t dissolve well and can crystallize as it cools, so I don’t recommend those. If you happen to have granulated Besti on hand instead of powdered, feel free to use that instead, because it dissolves just as easily. You can also use powdered allulose sweetener , but you’ll need more — about 1/3 cup.
- Vanilla Extract – I add a splash of vanilla extract to enhance the chocolate flavor. If you’re feeling adventurous, you can use almond extract or even hazelnut extract (I like this brand ) for a sugar free Nutella -esque taste.
How To Make Sugar Free Chocolate Syrup
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Dissolve the sweetener. In a small saucepan over medium heat, heat the cream and powdered Besti, until the sweetener dissolves.
- Melt in the chocolate and vanilla. Remove from heat. Stir in the chocolate chips and vanilla, until melty and smooth. I like to pour the sugar free chocolate syrup into a pitcher for drizzling onto desserts.
My Recipe Tips
- Be careful not to overheat the cream. Heat the cream just enough to dissolve the powdered Besti. Don’t let it boil, as overheating can cause it to scorch or curdle. I find that medium heat for 2-3 minutes works perfectly, but the time can vary a bit depending on your stove and the pan you use.
- Adjust the consistency to your liking. You can easily make this thinner like a syrup or thicker like a chocolate sauce. Mine is more like a syrup, but if you want it thicker, you can throw in more chocolate chips. If you want to thin it out more, just stir in a little more cream at the end.
- Enjoy right away, while still warm. Since my sugar free chocolate syrup uses real chocolate, it will start to solidify as it cools. The texture is best fresh, right after you make it. If you plan to use it at room temperature, I recommend adding extra cream before it cools — it will look very thin, but will still thicken as it cools.
Storage Instructions
While I prefer this sugar free chocolate syrup made fresh, you can store it in the refrigerator for about a week. Like I mentioned above, it will solidify when cold. I just heat it gently over low heat to make it pourable again. I don’t recommend freezing it, as the dairy base will separate.
Ways To Use It
Looking for fun ways to enjoy your sugar free chocolate syrup? Here are some ways I like to use it:
- Ice Cream – Drizzle it over keto ice cream (pictured above), protein ice cream , or almond milk ice cream . It’s also amazing over frozen yogurt .
- Desserts – Add even more chocolate to your favorite desserts! I like to add a drizzle to my sugar free cheesecake , but it adds a decadent upgrade to keto brownies and chocolate mousse , too! For a quick fix, make my low carb mug brownie .
- Hot Drinks – Stir this into your bulletproof coffee to make it taste like a mocha! When I want something extra decadent, I top my keto hot chocolate with sugar free whipped cream and a drizzle of this sugar free chocolate syrup.
- Cold Drinks – My husband loves it drizzled on his peanut butter chocolate smoothies . You can also blend it into a low carb milkshake for a tasty treat.
- Chocolate Milk – I’ve made a sugar free chocolate milk recipe using cocoa powder, but honestly, it’s even easier to stir this syrup into your favorite milk.
- Breakfast – My keto pancakes feel like dessert when I drizzle this chocolate syrup over them! You can also do the same with chaffles , almond flour pancakes , or low carb french toast .
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 1/4 cups Heavy cream (or canned coconut milk for dairy-free) ▢
- 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
- 7 oz Sugar-free dark chocolate chips ▢
- 1 tsp Vanilla extract ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- In a small saucepan over medium heat, heat the cream and powdered Besti for 2-3 minutes , until the sweetener dissolves.
- Remove from heat. Stir in the chocolate chips and vanilla, until melted and smooth.
- Enjoy your sugar free chocolate syrup while it’s still warm. It will solidify as it cools.
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
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 Chocolate Syrup
Gratitude Moment
The key to making this sugar free chocolate syrup silky smooth is my powdered Besti sweetener . I created it back in 2020 when I got tired of sweeteners making my sauces gritty. (I also made granulated and brown versions for my baking, all 3 pictured here.)
Years later, I’m still pinching myself that I get to make these sweeteners. Creating products has been one of the most challenging endeavors of my life, but also one of the most satisfying. Not only do they make my own life easier and more tasty, hearing your stories about how they help you are the reason I do what I do.
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:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- 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.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
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
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
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:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
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:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- 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 Syrup (5 Min)
Make my sugar free chocolate syrup in just 5 minutes, with 4 ingredients. Perfect for drizzling over desserts or stirring into your drinks!
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/sugar-free-chocolate-syrup/
Ingredients
- 1 1/4 cups Heavy cream (or canned coconut milk for dairy-free)
- 1/4 cup Besti Powdered Monk Fruit Allulose Blend
- 7 oz Sugar-free dark chocolate chips
- 1 tsp Vanilla extract
Instructions
- In a small saucepan over medium heat, heat the cream and powdered Besti for 2-3 minutes , until the sweetener dissolves.
- Remove from heat. Stir in the chocolate chips and vanilla, until melted and smooth.
- Enjoy your sugar free chocolate syrup while it’s still warm. It will solidify as it cools.
Maya’s Recipe Notes
Serving size: 2 tablespoons
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. :)
