Introduction to Keto Chocolate
Going on a keto diet doesn’t mean you have to deprive yourself, especially when it comes to chocolate. There are plenty of keto chocolate options you can find available online, at the grocery store, or make in your own kitchen. We’ll show you the best store-bought chocolate options, homemade recipe, and give you some of our favorite recipes for decadent chocolate desserts.
Can I Eat Chocolate on Keto?
Yes, believe it or not, chocolate is 100% okay on keto. The most important thing to note is that it cannot be high in added sugar. 100% cocoa or Baker’s Chocolate contain little to no carbs, but most of your typical candy bars are filled with sugar. Chocolate bars you see in the candy aisle are loaded with sugar and are not the best options for someone on a low-carb diet. To maintain a state of fat-burning ketosis, a person must consume around 20g of carbs per day.
What Sweeteners can I Have on Keto?
If you like making low-carb recipes on your keto diet, it makes sense to figure out what sweeteners are actually keto-friendly. Before we dive into chocolate, it’s essential to know what sweeteners have the green light to use on keto so you aren’t consuming something made with a sweetener that knocks you out of ketosis. Here are some of the best sweeteners to have on a keto diet:
- Stevia- Stevia is a zero-calorie sweetener that can come in a powdered or liquid form. We recommend the liquid because it isn’t bound to any carb base like maltodextrin.
- Erythritol– Erythritol is by far one of the most common sweeteners you’ll see in our baked goods. We love it because it’s very close to sugar taste-wise, has a very minimal blood glucose impact, and makes delicious desserts.
- Allulose- This sweetener is still pretty new and not as commonly seen in store-bought keto products. It is one of the sweeteners that would be on the top if it were a little less expensive.
Is Sugar-Free Chocolate Keto Friendly?
Unfortunately, not all sugar-free chocolate is keto-friendly. Always read the nutrition label and ingredients list to know for sure if your chocolate is low-carb. In particular, avoid sugar-free chocolate/dark chocolate sweetened with maltitol as cheap sugar alcohols like this actually spike your blood sugar the same way regular sugar does.
What Chocolate Can I Eat on Keto?
You can eat dark chocolate on a keto diet, but it’s still important to track the carbs and monitor your intake. In dark chocolate, the higher the cocoa percentage, the lower the carb content will be, so stick to 80% or higher. Here are a few dark chocolate brands you can try:
- Lindt Dark Chocolate – 7g net carbs
- Green & Black’s Cacao Bar – 11g net carbs
- Ghiradelli Squares – 10g net carbs
What Chocolate Bars are Keto Friendly?
While dark chocolate is easy to find, if you dig a little deeper online, you will find all kinds of keto-friendly chocolate options. The benefits of a low-carb diet are too hard to resist, and companies are stepping up to meet the demands of keto dieters everywhere. Here are a few truly delicious options:
- Lily’s Chocolate Bars – 1g net carb
- ChocZero – 1g net carb
Homemade Keto Chocolate Bar Recipe
Total Time: 3 hours 5 minutes
Servings: 1 Bar (2 servings)
Calories per serving: 330
Ingredients:
- 1 cup bakers chocolate
- 1/2 cup cacao butter
- 1/4 cup coconut oil
- 10 drops liquid stevia
- 1/4 cup erythritol
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon salt
Instructions:
- Finely chop up the bakers chocolate and cacao butter and set aside.
- Combine the coconut oil, liquid stevia, and erythritol, vanilla extract, and salt in a microwave-safe bowl. Microwave on high for 45 seconds.
- Add the chopped-up chocolate to the hot oil mixture and stir using a spoon until all the chocolate has melted, about 30-60 seconds. You may have to microwave it again for 15-20 seconds to melt the cacao butter down.
- Once combined, pour the mixture into your candy bar mold or fat bomb molds (whatever you have at home will work too), and allow to set in the fridge for at least three hours.
- Enjoy!
Nutrition Facts:
- Calories: 330
- Fat: 34g
- Carbohydrates: 4g
- Fiber: 3g
- Protein: 2g
Note: Percent Daily Values are based on a 2000 calorie diet.
