Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Popsicle Recipe
• Ingredients & Substitutions
• How To Make Sugar Free Popsicles
• Meal Prep Option
• More Sugar Free Frozen Dessert Recipes
• My Tools For This Recipe
• Sugar Free Popsicles (3 Ingredients) Recipe card
• Recipe Reviews

When the heat hits, all I want is a refreshing treat to cool down. But, let’s face it, frozen desserts in your typical run for groceries can be loaded with sugar (or worse, high fructose corn syrup or artificial sweeteners like aspartame) and food colors that nobody needs. Why bother when it’s so easy to make your own sugar free popsicles with real fruit? These are the perfect guilt-free, nutrient-dense summer treat for the whole family. My kids can attest!

With only 3 simple ingredients and a 5-minute prep time, you can cool down and quench your thirst without any guilt. (They happen to be keto popsicles, too.)

Looking for my other sugar free popsicle recipes (lemon blueberry and white chocolate raspberry)? Find those in the free Wholesome Yum app on iPhone or Android .

Why You Need My Sugar Free Popsicle Recipe

• Sweet, tart, and classic fruit flavor
• Cool and smooth texture
• Just 3 ingredients (plus water)
• 41 calories each and no added sugar
• No corn syrup, artificial flavors, or fillers
• Naturally gluten-free, dairy-free, low carb, keto, and vegan
• Quick 5-minute prep time
• Make in your favorite fruit flavors
• Easy dessert for summer (or perfect for an after-dinner snack!)

My Besti Powdered Monk Fruit Allulose Blend is the secret ingredient to making these classic frozen ice pops sweet, yet totally natural. It dissolves effortlessly, provides the same great taste as sugar, and prevents the sugar free popsicles from becoming too hard or gritty.

Ingredients & Substitutions

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

• Fresh Berries – Berries make up the base of these sugar free popsicles! They taste great, and don’t need any weird fake colors, guar gum, maltodextrin, or other weird ingredients for sweetness or color. Use your favorite combo such as blueberries, raspberries, strawberries, and/or blackberries to make your favorite flavors. You can also swap fresh berries with any frozen fruit. If using frozen, defrost for 30 seconds in a microwave. You might also need to add extra 1-2 tablespoons of water to help blend these keto popsicles easily. If you have extra berries or fruit, use them to make some breakfast crepes next.
• Lemon Juice – Helps keep popsicles fresh, preserves the color, and brings out the sweetness. Store brands use citric acid to achieve this. I used bottled lemon juice for convenience, but you could use 1-2 fresh lemons for an even brighter taste. You can also swap lemon juice with lime juice. Any other citrus juice (like orange juice) will work, but others will be higher in sugar.
• Water – If you don’t mind extra natural sugar, you can swap plain water with coconut water.
• Besti Powdered Monk Fruit Allulose Blend – This perfect powdered sweetener creates the smoothest texture in your popsicles, without the sugar spike. Unlike other sugar substitutes (which includes anything that contains erythritol — including most brands of monk fruit and stevia), this one won’t leave a gritty texture and keeps the ice pops from getting rock hard in the freezer. You can also replace it with zero sugar simple syrup for a comparable result. Use my sweetener conversion chart if you choose a different substitute.

How To Make Sugar Free Popsicles

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. Blend. Add the berries, lemon juice, water, and powdered Besti to a high-powered blender and puree until smooth. Adjust sweetener to taste as needed.
2. Assemble. Pour the mixture into popsicle molds. (I recently switched to these stainless ones and will never go back to plastic ones!) Add popsicle sticks. Freeze until completely set.

1. Enjoy. Run under warm water to easily remove the sugar free ice pops from the molds.

VARIATION: Red, white, and blue keto popsicles for 4th of July or Memorial Day!

For a festive effect make one layer for each color:

• Red – Make 1/3 of the recipe using red berries only (strawberries, raspberries, or both) and fill the molds 1/3 of the way. Freeze for 30 minutes.
• White – Blend 2 cups of coconut cream with powdered Besti. Remove the molds from the freezer and fill an additional 1/3 of the way with the mixture. Freeze for 30 minutes.
• Blue – Make 1/3 of the recipe using darker berries only (blueberries, blackberries, or both). Remove the molds from the freezer and fill almost to the top. Freeze until solid.

Meal Prep Option

Remove the sugar free popsicles from the molds and place into individual freezer-safe bags. (This is better than storing in the molds long-term, to prevent freezer burn.) Store in the freezer for up to 6 months.

More Sugar Free Frozen Dessert Recipes

Need to satisfy a craving for something cool and sweet, but want to skip the pre-packaged and processed desserts? You’ll love these other sugar free popsicles and frosty treats:

My Tools For This Recipe

• My Favorite Blender – With its powerful motor and stainless steel blades, it can purée or chop ingredients to the perfect consistency. All parts are detachable and dishwasher-safe!
• Popsicle Molds – Stainless steel (no plastic!) and so easy to clean. These also release much better than plastic ones.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 cups Fresh berries (blueberries, raspberries, strawberries, and/or blackberries) ▢
• 1/4 cup Lemon juice ▢
• 1/3 cup Water (or coconut water) ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend (or more to taste) ▢

Instructions

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

1. Add all ingredients to a blender and blend until smooth. Adjust sweetener to taste as needed.
2. Pour the mixture into popsicle molds . Add popsicle sticks, and covers if your molds have a cover.
3. Freeze until completely set, at least 6 hours (or overnight).
4. To easily remove from popsicle molds, run under warm water for a few seconds.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 popsicle

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

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 Popsicles

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 Popsicles (3 Ingredients)

Learn how to make sugar free popsicles with just 3 simple, natural ingredients! This easy recipe is healthy, fruity, and easy to customize.

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-popsicles/

Ingredients

• 3 cups Fresh berries (blueberries, raspberries, strawberries, and/or blackberries)
• 1/4 cup Lemon juice
• 1/3 cup Water (or coconut water)
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend (or more to taste)

Instructions

1. Add all ingredients to a blender and blend until smooth. Adjust sweetener to taste as needed.
2. Pour the mixture into popsicle molds . Add popsicle sticks, and covers if your molds have a cover.
3. Freeze until completely set, at least 6 hours (or overnight).
4. To easily remove from popsicle molds, run under warm water for a few seconds.

Maya’s Recipe Notes

Serving size: 1 popsicle

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

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. :)