Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Buttercream Frosting Recipe
• What Is Buttercream?
• Ingredients & Substitutions
• How To Make Keto Buttercream Frosting
• My Recipe Tips
• Recipe Variations
• Frequently Asked Questions
• Storage Instructions
• Serving Ideas
• More Sugar Free Frosting Recipes
• Sugar Free Keto Frosting (Buttercream, 0 Carb) Recipe card
• Recipe Reviews

If you like to bake keto (or just healthier) treats, this is an important skill to know: How to make sugar free keto frosting! It doesn’t take much to make professional-looking keto sugar free buttercream frosting, either… just a few simple, quality ingredients, just one large mixing bowl, and an easy technique. Once you learn this recipe, you’ll be able to add an instant fancy upgrade to all your favorite sugar-free desserts !

Why You Need My Keto Buttercream Frosting Recipe

• Classic sweet vanilla flavor (with 3 other flavor options below!)
• Fluffy, creamy texture
• Uses 5 simple ingredients
• Ready in only 5 minutes
• 0 net carbs
• Naturally gluten free
• The perfect topping for low carb treats!

What Is Buttercream?

Buttercream is a common type of frosting that uses creamed butter, powdered sugar, and flavoring agents to create a thick and fluffy topping for desserts. While some variations of buttercream use a meringue base with whipped egg whites, American-style buttercream needs no eggs whatsoever.

Traditional buttercream recipes are high in carbohydrates because of their sugar content. With the right powdered sweetener, though, it’s easy to make a keto version that tastes like the original!

Ingredients & Substitutions

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

• Danish Creamery European Style Unsalted Butter – The best butter makes the best buttercream! This one creates a rich flavor and mouthfeel. Make sure it’s softened at room temperature before you begin.
• Besti Powdered Monk Fruit Allulose Blend – A powdered sweetener keeps the frosting smooth. Besti tastes just like sugar (adding sweetness with no aftertaste), and blends like powdered sugar (so frosting stays grit-free), with 0 net carbs. If you want to use another powdered sweetener, check the sweetener conversion calculator , but many other powdered sugar substitutes don’t dissolve fully.
• Vanilla Extract – Use a high-quality vanilla for the best flavor.
• Sea Salt – Balances the flavor to keep frosting from tasting overly sweet. You can’t use salted butter to take its place, as you won’t be able to control how much salt is added.
• Heavy Cream – Thins out the frosting to reach the right creamy consistency. You can substitute any kind of keto milk here, so if you’re just slightly sensitive to dairy and can tolerate butter but not cream, coconut or almond milk can work instead of the cream.

How To Make Keto Buttercream Frosting

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. Cream butter and sugar. Using a hand mixer, whip butter and sweetener together in a large bowl, until fluffy and pale yellow. (You can also do this in the bowl of a stand mixer with a whisk attachment.)
2. Add remaining ingredients. Add cream, vanilla, and salt, and continue to beat the mixture at low speed.
3. Whip. Adjust the electric mixer to high speed (or medium-high speed is okay too) and beat frosting for 2-3 minutes, or until fluffy and creamy. If needed, beat in an additional tablespoon of cream at a time until frosting reaches desired consistency.

My Recipe Tips

• Use room temperature ingredients. If butter is too cold, for example, the frosting will be lumpy.
• Don’t over-beat. Once ingredients are fully incorporated, stop whipping! Over-whipping creates air bubbles and alters the texture.
• Chill (or don’t). Use room-temperature icing to pipe or spread onto cooled cakes. If you’re in a warm climate, keep final frosted desserts in the refrigerator until serving to avoid melted buttercream.
• Check for doneness. Press a spatula into your frosting and pull straight up. If it forms a soft curl at the end, it’s the correct thickness.

Recipe Variations

This sugar-free vanilla buttercream is perfect for any dessert—or straight off the spoon! Want a different flavor? Try these swaps!

• Keto chocolate buttercream frosting – Mix 1/4 cup of cocoa powder with sweetener before adding butter. Taste and add an additional tablespoon at a time as needed.
• Lemon buttercream frosting – Add zest and juice from 1 lemon at the same time as adding vanilla extract.
• Strawberry buttercream frosting – Use a blender or food processor to blend up to 1 cup freeze-dried strawberries into a fine powder. Add to the recipe at the same time as powdered Besti.

• Can I make keto buttercream frosting without heavy cream? Yes, you can replace heavy cream with coconut milk or almond milk, but it will change the final flavor. Start with just a tablespoon, then add more as needed.
• Buttercream vs. cream cheese frosting: What’s the difference? Cream cheese frosting uses a combination of butter and cream cheese to create a fluffy topping, while buttercream relies on butter as the main fat source.

Storage Instructions

• Short term: Vanilla frosting on recipes (like cupcakes) can keep at room temperature for up to 2 days (Besti sweetener is a natural preservative, for the short-term).
• Medium term: If you haven’t used it on a recipe yet, store frosting in an airtight container in the fridge, for up to 1-2 weeks.
• Long term: For storing for longer, you can freeze buttercream! Place in a freezer bag, push out extra air, and keep in the freezer for up to 3 months. Thaw overnight in the fridge, then soften to room temperature before using.

Serving Ideas

If you have a keto dessert recipe that needs frosting, it will work beautifully with buttercream! Try these:

• Cakes – Use sugar free buttercream icing for cake recipes like keto birthday cake , chocolate cake , strawberry lemonade cake … or even a vanilla mug cake !
• Cupcakes – Pipe buttercream onto keto chocolate cupcakes or keto vanilla cupcakes for a dazzling finish.
• Cookies – Use it to top sugar cookies , or as a filling for keto macarons and keto oreos .
• Sugar-Free Sprinkles – The perfect garnish!

More Sugar Free Frosting Recipes

Why stop at buttercream? Use your frosting making skills on these other keto frosting recipes:

• Keto Chocolate Frosting
• Keto Cream Cheese Frosting
• Sugar-Free Vanilla Cupcakes – With a recipe inside for raspberry buttercream!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/2 cups Danish Creamery European Style Unsalted Butter (softened at room temperature) ▢
• 1 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1 tsp Vanilla extract ▢
• 1/8 tsp Sea salt ▢
• 1 tbsp Heavy cream (adjust as needed) ▢

Instructions

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

1. Using a hand mixer , cream the Danish Creamery Butter and Besti together for 2-3 minutes , until fluffy and light yellow. (Start at low speed, then increase speed once the sweetener is incorporated.)
2. Beat in the cream, vanilla, and salt at low speed.
3. Increase the mixer speed to high and beat for 2-3 minutes , until the desired consistency is achieved.
4. If your sugar-free buttercream is too thick, beat in more cream, one teaspoon at a time, until you get the consistency you want.

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: 3 tablespoons

Entire recipe makes about 2 1/4 cups, or enough frosting for 12 cupcakes if using 3 tablespoons each. For a cake, double the recipe.

The ingredients on the recipe card are for keto vanilla buttercream. For other flavor variations (chocolate, lemon, and strawberry!), see the blog post above.

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.

Keto Buttercream 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 Keto Frosting (Buttercream, 0 Carb)

Sugar free keto frosting (buttercream) is so easy to make – just 5 minutes + 4 ingredients! It’s sweet, silky smooth, and comes in 4 flavors.

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-buttercream-frosting/

Ingredients

• 1 1/2 cups Danish Creamery European Style Unsalted Butter (softened at room temperature)
• 1 cup Besti Powdered Monk Fruit Allulose Blend
• 1 tsp Vanilla extract
• 1/8 tsp Sea salt
• 1 tbsp Heavy cream (adjust as needed)

Instructions

1. Using a hand mixer , cream the Danish Creamery Butter and Besti together for 2-3 minutes , until fluffy and light yellow. (Start at low speed, then increase speed once the sweetener is incorporated.)
2. Beat in the cream, vanilla, and salt at low speed.
3. Increase the mixer speed to high and beat for 2-3 minutes , until the desired consistency is achieved.
4. If your sugar-free buttercream is too thick, beat in more cream, one teaspoon at a time, until you get the consistency you want.

Maya’s Recipe Notes

Serving size: 3 tablespoons

Entire recipe makes about 2 1/4 cups, or enough frosting for 12 cupcakes if using 3 tablespoons each. For a cake, double the recipe.

The ingredients on the recipe card are for keto vanilla buttercream. For other flavor variations (chocolate, lemon, and strawberry!), see the blog post above.

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. :)