Want to try the keto diet but worried you won’t be able to indulge your sweet tooth? Keto may have a reputation as an “extreme” diet, but the good news is you actually can still enjoy sweets while on it! Read on to learn more about keto-friendly candy and sweet treats, then try out some keto candy recipes yourself.
What is the keto diet?
The ketogenic diet, or “keto” for short, is a high-fat, low-carb diet that has been associated with weight loss, better brain health, and even prevention or reduction in symptoms of certain diseases. When following the standard ketogenic diet, the goal is to enter a metabolic state known as “ketosis,” in which the body becomes more efficient at burning fat for energy and turning it into “ketones” in the liver.
Some versions of keto, however, allow more protein or more carbs to be consumed for the purposes of exercise or other health concerns.
History of keto
Though it was bodybuilders, athletes, and other influencers who brought keto into the mainstream, the ketogenic diet has actually been around for nearly 100 years. It was originally developed by physicians in the 1920s to treat epileptic seizures. Now, however, plenty of people swear by the diet for weight loss, brain health, and treatment of diseases such as diabetes.
Keto foods: What you can and can’t eat
Since keto emphasizes high-fat, low-carb foods, strict practitioners avoid the following foods:
- Grains and starches
- Beans and legumes
- Root vegetables and tubers
- Low-fat or diet products
- Highly processed sugar-free products
- Unhealthy fats
- Fruit (except small portions of berries)
- Sugar – yep, that means most traditional candy!
You might be thinking, “Wait, if keto means I can’t have sugar, then how can keto friendly candy be a thing?” You’re right that your classic chocolate bars, gummies, and hard candies are off the table. However, with some creativity, you can enjoy sweet treats that fall within the keto diet. Read on to learn more.
How to make keto candy
There are two main principles to the best keto candy recipes. The first is finding ingredients that are sweet, but not sugar- or carb-based. The second is lots and lots of healthy fat. That might be why one of the best keto candies is the keto fat bomb.
What’s a keto fat bomb?
Basically, a keto fat bomb is an extremely high-fat snack that can give you a quick dose of the fat your body needs to maintain ketosis.
Keto fat bombs can be sweet or savory. If you have a sweet tooth and are willing to get a little creative, they make great keto candies.
Making a keto fat bomb
Step 1: Choose your fat base. The most common ones are coconut oil, butter, or cream cheese, but for sweets you can also experiment with tallow, lard, ghee, coconut oil, cashew cheese, coconut cream, or cocoa butter.
Step 2: Choose your keto-friendly sweet ingredients. These include:
- Cacao powder
- Coconut flakes
- Low-carb maple syrup
- Nut butters/flours
- Seeds (like flaxseed, chia seeds, or hemp seeds)
- Berries (like blackberries, blueberries, or strawberries)
- Heavy cream
- Sour cream
- Coconut cream
- Lemon juice
Step 3: Put it together, create balls or bars out of the “dough,” and then freeze or refrigerate for storage if desired. Oh, and, of course, enjoy!
There are tons of great keto fat bomb recipes online, but to start, here’s one for peanut butter and chocolate bombs that will definitely satisfy your sweet tooth.
But keto fat bombs aren’t the only way to enjoy sweets on keto. Scroll down for more keto candy recipes.
Best keto candy recipes
Keto Candy Bars
Who doesn’t miss their favorite candy bars while on a diet? If you’re in that position, try this recipe for gluten-free, sugar-free keto “Snickers.”
Keto Hard Candy
Need some crunch in your candy? Here’s a recipe for keto butterscotch candy that only requires four ingredients!
What about fruity flavors? If your keto diet has you missing lollipops, here’s a recipe for keto suckers. The ingredients may be a little hard to track down, but for the adventurous cook, the experiment is well worth it.
Other keto sweet treats
For an even easier way to satisfy your sweet tooth on keto, you can always snack on berries and cream. Try strawberries, blueberries, or blackberries, which are all low-carb fruits.
Try more candy recipes
At Candy Club, we want everyone to share in the joy of candy, no matter your health needs! Whether you want vegan candy, paleo-friendly gummies, or anything in between, our guides and recipes are here to help.
Explore our blog today.