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I’ve been baking low carb and Keto Friendly sweets for almost 3 years. This is a tricky subject…but I’ve got some tips and tricks at The Kellie Kitchen to help along the keto baking way.
Ingredients are expensive and baking takes time. So, the last thing you want when you’re have a hankering for something sweet is to have a flop. It’s such a bummer to throw stuff away.
Keto Baking Tips #1
First and foremost…Low carb sweeteners DO NOT bake exactly the same way as traditional sugar. In addition to using these sugar alcohols or extracts you are probably also using almond flour or coconut flour…which have a different make up than traditional flours. Let me tell you…it’s all a little wonky.
There’s really no 100% substitute for traditional sugar
There really is NOT one sweetener that I use 100% of the time. My pantry has Allulose, a Erythritol blend called Lakanto Monkfruit Sweetener, and Stevia extract…plus many others listed below.
I also use almond flour, coconut flour, physllium husk, plain whey protein powder, xanthan gum and unflavored beef gelatin in some form or combination in all of my baking recipes. Every recipe is a little different and you almost have this mini science experiment.
My Baking Pantry Staples
- Lakanto Monkfruit Sweetener
- Almond Flour
- Coconut Flour
- Allulose Plus
- Liquid Stevia Extract
- Lakanto Powdered Sweetener
- Lakanto Golden Sweetener
- Psyllium Husk
- Whey Protein Powder Unflavored
- Xanthan Gum
- Unflavored Gelatin
- Vanilla Extract
I have had to play with and get fancy with how I mix certain sweeteners with certain flours. Some sweeteners are powdered, liquid and granular. It’s not an exact science yet for me. I have thrown so many test recipes out. Some taste great but then I can get them out of the pan. Other look amazing, but taste like cardboard.
Just know that when I put up a recipe here on my website I usually go through it at least 4-5 times before I post it. Rarely do I nail a recipe formula on the first try, but when I do it’s a eureka moment!
My Baking Equipment
- Parchment Paper Sheets
- Parchment Paper Cups
- Round Tart Pan
- Rectangle Tart Pan
- Rimmed Baking Sheet
- 9×9″ Baking Pan
BLENDS of Sweeteners
Most of the time I use a blend of sweeteners. My favorite is a erythritol and monkfruit blend. The brand Lakanto Monkfruit Sweetener CLASSIC has a 1:1 ratio to table sugar. I use this blend in 80% of my recipes because it’s pretty reliable. But Allulose is the sweetener I use the other 20% of the time.
Powdered or granular
You will find in most of my recipes that I use Lakanto Monkfruit sweetener. Most of the time I use the Classic version. One of the great keto baking tips I learned along the way is that erythritol sometime re-crystalizes when the dessert cools.
Have you ever crunched down on sand? It’s gritty and does not taste good. Erythritol is sweet, but if it recrystalizes then your dessert can sometimes be crunchy. In a cookie or a pie crust that’s ok, but not in a cheesecake or something creamy.
Keto Baking Tips….When I’m baking a dessert that is creamy I will put the granular Laknato Monkfruit in my clean coffee bean grinder to powder it. Works like a charm every time.
Allulose…the emerging winner in only 20% of my Keto Baking!
Here’s what I know so far about this “rare sugar”. Up to this point trying to find a low carb or zero carb sweetener has been a challenge. Just as with anything, there is a lot of trial and error. Keto Baking tip….Nothing is going to act EXACTLY like traditional/table sugar, because, well they are NOT traditional sugar.
But….I am forever on a quest to find a substitute that does not spike blood sugar, bakes well, doesn’t cause stomach upset, tastes delicious, has some shelf life has been a balance and don’t break the bank.
I do not use dates or raisins or fruit to sweeten my desserts because they spike my blood sugars. However, I have come across a new product they are calling a “rare sugar” that I want to share called Allulose, but first…
What I use Allulose for
- Sweetened Condensed Milk/Keto Creamer
- Ice Cream
- Citrus Curds (Lemon Bars)
- and my Pecan Pie
Plant based sweeteners (Stevia and Monk fruit)
- Derived from natural sources
- Do not have the bulk of table sugar…these are EXTRACTS, so only a tiny bit are used.
- Do not brown or caramelize
- Can be expensive
- Reported that they do not spike blood sugars
- Great way to sweeten beverages or items that do not need the bulk of table sugar
- Most commercially available products are blended with sugar alcohols…check the labels
- Available online and in some commercial stores
Allulose, The Rare Sugar
The new darling on the sugar block is something the food manufacturers are calling a “rare sugar”. And here’s what I know so far…
Allulose is derived from natural sources, so technically IT IS sugar. The chemists and scientists get the tiniest amount of Allulose from sources such as figs, dates, raisins, corn and wheat. There is definitely some major processing going on to actually get the Allulose, but it does come from natural sources in very small quantities. Maybe that’s why they call it “rare”.
This product is deemed “generally safe to consume” for the general public, so our governmental agencies and controls are saying we can eat it and we will be ok. I know that is not totally comforting because look at what diet sodas and food dyes are doing to us, however…
The Details of Allulose
Allulose does come from natural plant sources. This sweet substitute does not spike blood sugars…of course everyone is different so please check for yourself.
Allulose is NOT yet sold in stores, however I easily purchased online through Amazon and received in a about a week. Click HERE for the brand that I bought. Beware as it is pricey.
The sweetener of choice bakes and browns FASTER table sugar 1:1 ratio, so when I make my favorite peanut butter cookies I just sub out 50% of the sweetener for Allulose and 50% for my other favorite no carb sweetener Lakanto Monkfruit Sweetener.
Major Keto Baking Tips…Allulose browns quicker than table sugar and sugar alcohols, so you will have less cooking/baking time required…BUT YOU MUST WATCH YOUR GOODS. BURNING HAPPENS FAST! Also, it’s very important to note that ALLULOSE DOES NOT HARDEN.
- DOES NOT HARDEN
- Browns very quickly-careful of burning
- Not as sweet as table sugar
- Only found online…so far
- Does not have mouth cooling affect.
Allulose comes in syrup flavors such as Maple syrup, honey and others I have not tried yet. Maple and honey taste almost exactly like the traditional stuff to me.
This sweetener does not have the mouthcool effect. Thank GOD! I hate that feeling in my mouth unless I’m chewing gum. It is a super low calorie and no carb sweetener. But remember that all the other ingredients you bake with do contain calories and carbs, so keep that in mind.
Allulose is about 70% as sweet as table sugar and sugar alcohols. To counter this I add 5-10 drops of liquid stevia to bring the sweetness levels up to a pleasing sweetness level for our house. So far it has worked great in my recipes.
I love that Allulose has a pretty good shelf life and does not crystalize when it cools…yay, no more crunchy lemon curd.
Allulose is expensive compared to table sugar. I can get table sugar at any supermarket for about $3 for 5lbs. Allulose online is running about $35 for 3lbs of granular Allulose. And the syrups are about $13 for a small 11.75oz bottle. I guess when you think of it you really should only be consuming a small amount anyway, so as a treat it’s not so much.
Lastly, and most importantly…
Allulose does NOT upset my stomach, bloat or give gas. Again, everyone is different, so you will have to try for yourself, but no more running to the bathroom for us.
So far I have made FANTASTIC cookies, caramel sauce, ice cream, chocolate souffle and cake. Allulose has been deemed a “rare sugar”, but I am certain it will not be rare for long.
MEDICAL AND NUTRITION DISCLAIMER…Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nutritional break downs are done using a commercial nutrition calculator. Nothing I express here should be taken as medical advice and you should consult with your doctorbefore starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers, this should never be construed as medical advice.