What syrup can I use on keto? Can you have maple syrup on keto? Is maple syrup keto-friendly?
Unfortunately, NO, maple syrup is pure sugar, so it’s out of the question to use this on keto. And since most sugar-free syrups from the store are not keto-friendly either, I came up with my own keto syrup for pancakes to enjoy a safe, keto-friendly syrup.
But before sharing this keto simple syrup recipe, let me answer a few questions that you probably have about keto and syrup.
No, I am sorry to tell you that, but on a keto diet, you shouldn’t ask for Starbucks’ Sugar-free syrup in your drinks.
The sugar-free syrup from your favorite coffee store contains a combination of artificial sweeteners that increases your blood sugar levels and can take you out of ketosis.
These are the sugar-free artificial sweetener present in sugar-free Starbucks syrup or most store-bought sugar-free syrup. It contains a combination of:
To learn more about sweeteners, read my article on the top 4 keto-friendly sweeteners.
Starbucks’ sugar-free syrup combines sucralose with maltodextrin. When both ingredients are combined, the glycemic index goes up to 80 – sugar is 65!
So next time you order a drink from your favorite coffee store, think about these extra pumps of sugar-free syrup! Is it worth adding this sugar-free syrup when you can order a keto-friendly drink asking for safer ingredients like a touch of:
Because remember that even if consumed in small amounts, the sugar-free syrup from Starbucks will impact your blood sugar level and can kick you out of ketosis.
Or, simply order a black coffee or brewed coffee with no additives! This is the safest option.
Not all sugar-free syrups can be consumed on keto. As mentioned above, sugar-free syrups made of artificial sweeteners like maltodextrin and sucralose can take you out of ketosis.
However, there are some safe keto-friendly maple syrups on the market from brands like:
Now that answer all your questions about keto and syrup, you probably want to know how to make your own keto syrup recipe in your kitchen.
The ingredients you need to make a keto-friendly syrup for pancakes at home are pretty simple:
Making syrup is pure science and chemistry. It is not difficult to make keto syrup at home, but if you want to achieve a clear syrup with no crystals you must use xylitol as a keto sweetener.
In fact, the first step in making a keto syrup is to melt the sugar alcohol, bringing it to its melting point.
There are three keto-friendly sweeteners that can be used in most keto recipes: erythritol, xylitol, and allulose. However, these three sugar alternatives have very different melting points as listed below.
Water boils at 100C (212F) so xylitol is the easiest sweetener to use in a keto syrup recipe. It melts and dissolves fast, even before the water boils and it ensures that the syrup won’t re-crystallize when cooling down.
Erythritol and allulose can be used too. But if you want to avoid crystallization when the syrup cools down, you must control the melting process with a kitchen thermometer, making sure the syrup stays for 5 minutes at its melting point listed above.
The next step consists of thickening your syrup. There are two keto-friendly thickening agents possible for keto staples like keto condensed milk recipe or keto syrup.
To make a sugar-free maple-flavored syrup you must use pure maple flavor. It not only adds flavor but also a lovely brown color to your syrup.
You can store this keto syrup in a sealed glass mason jar in the pantry for up to 1 month.
Are you struggling to make your own keto maple syrup? Get your answers below!
This happens if you didn’t reach the melting point of your sweetener in the first step of the recipe.
If you don’t have a kitchen thermometer, always use xylitol, it melts before the water boils so it’s easy to know that you have passed the melting point without checking the temperature.
This happens if you used xanthan gum as a thickener or you didn’t pre-dissolve the beef gelatin powder in cold water before adding to the syrup.
If your keto syrup has crystallized when cooling down, don’t worry. Microwave the entire batch, or bring it back to a saucepan under medium heat.
Don’t stir at any point, let the heat melt the crystal again, and use immediately.
This homemade keto syrup has a strong maple flavor like any classic maple syrup. It’s a bit runnier, less stick or thick than a store-bought version but it coats keto pancakes or keto crepes to perfection.
If you love to make your own keto pantry staples, I have plenty of other recipes for you to try below:
Have you made this sugar-free syrup recipe?
Leave me a review or comment below, I love to hear your feedback. You can also follow me on Pinterest for more keto recipe inspiration.
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sugar alcohols from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sugar alcohols are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.