Sugar-free butterscotch pudding is a low-carb dessert option for people following reduced carb or ketogenic diets. The number of net carbs in sugar-free butterscotch pudding depends on the specific brand and ingredients used.
Most brands of sugar-free instant butterscotch pudding contain 15-20 grams of total carbs per serving. However, the majority of these carbs come from sugar alcohols like maltitol or sorbitol which have minimal effects on blood sugar. This makes the net carb count per serving around 3-5 grams.
What are Net Carbs?
Net carbs refer to the number of digestible or absorbable carbohydrates that affect blood sugar levels. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs.
Formula: Net Carbs = Total Carbs – Fiber – Sugar Alcohols
Sugar alcohols like maltitol and sorbitol are not fully digested or absorbed, so they contribute minimally to blood sugar spikes. This makes net carbs a more accurate representation of a food’s glycemic impact.
Net Carbs in Popular Sugar-Free Butterscotch Pudding Brands
|Brand||Serving Size||Total Carbs||Fiber||Sugar Alcohols||Net Carbs|
|Jell-O Sugar Free Butterscotch Instant Pudding||1/2 cup (120g)||18g||0g||13g maltitol||5g|
|Snack Pack Sugar Free Butterscotch Pudding||1 cup (99g)||15g||0g||12g maltitol||3g|
|Atkins Sugar Free Butterscotch Delight Pudding||1 pre-portioned cup||20g||0g||16g maltitol||4g|
As you can see, the net carb count per serving of sugar-free instant butterscotch pudding ranges from 3-5 grams due to differences in serving sizes and exact ingredients between brands.
Ingredients that Add Carbs
When making sugar-free butterscotch pudding from scratch, the main low carb ingredients are:
- Butterscotch extract for flavor
- Sugar substitute like erythritol or stevia
- Thickening agents like gelatin, xanthan gum, guar gum
- Cream, coconut milk, or nut milk for the base
Optional mix-ins can add some extra carbs:
- Nuts like pecan pieces (2-3g net carbs per ounce)
- Heavy cream or whipped cream topping (0.4g net carbs per tablespoon)
- Low carb butterscotch chips (2-3g net carbs per tablespoon)
Keeping the optional additions small or low carb will help keep net carbs per serving within keto diet limits.
How to Reduce Carbs Further
There are a few easy tweaks to reduce carbs in sugar-free butterscotch pudding even more:
- Use unsweetened nut milk instead of sweetened dairy milk.
- Skip the sugar substitute and rely just on butterscotch extract for sweetness.
- Use collagen peptides instead of gelatin as the thickener.
- Replace heavy cream with coconut cream for a dairy-free option.
- Leave out any high carb mix-ins and toppings.
With these substitutions, it’s possible to get the net carbs down to around 1-2g per serving. The texture and flavor will be slightly different without as much sweetener though.
What About Homemade Sugar-Free Pudding?
Homemade sugar-free butterscotch pudding avoids the added sugar alcohols that increase the total carb count in instant pudding mix. But it can be tricky to achieve the rich, smooth pudding texture without those stabilizers.
Here is a simple 3-ingredient recipe for homemade sugar-free butterscotch pudding:
- 1 cup heavy whipping cream or coconut cream
- 1 tsp butterscotch extract
- 1 tbsp gelatin or collagen peptides
- Bloom gelatin in 2 tbsp water for 5 minutes.
- Heat cream over medium-low until just simmering.
- Remove from heat and stir in bloomed gelatin until dissolved.
- Stir in butterscotch extract.
- Refrigerate pudding 4+ hours until set.
This easy sugar-free butterscotch pudding contains only 2g net carbs per serving. Top with whipped cream and chopped pecans for a delicious keto-friendly dessert.
For grab-and-go convenience, there are some store-bought sugar-free butterscotch pudding options to consider:
- Ratio Keto Pudding – 3g net carbs per container
- Enlightened Keto Butterscotch Pudding – 5g net carbs per container
- Yumlish Keto Butterscotch Snack Pack – 4g net carbs per cup
Check the nutrition labels carefully and stick to a single portion size, as pre-made options often have slightly higher carbs. But they provide a quick keto-friendly dessert without any meal prep.
Sugar-Free Butterscotch Pudding Recipes
Here are some delicious keto-friendly recipes to try:
Easy Slow Cooker Butterscotch Pudding
- 1 cup heavy cream
- 1 cup unsweetened almond milk
- 3 egg yolks
- 1/4 cup powdered erythritol or Swerve
- 2 tsp butterscotch extract
- 1 tsp vanilla extract
- 1 tbsp cornstarch
- 1/4 tsp xanthan gum
- Whisk egg yolks, sweetener, extracts, cornstarch and xanthan gum.
- Whisk in cream and almond milk.
- Pour mixture into a greased 1.5-2 quart slow cooker.
- Cook on low for 2 hours, whisking every 30 minutes until thickened.
- Chill pudding uncovered 3-4 hours until completely set.
Chia Seed Butterscotch Pudding
- 1 cup coconut milk or heavy cream
- 3 tbsp chia seeds
- 1/4 tsp butterscotch extract
- Sweetener to taste (optional)
- Whisk chia seeds into coconut milk.
- Stir in butterscotch extract and sweetener if desired.
- Refrigerate overnight or at least 4 hours until thickened.
- Stir or shake pudding before serving.
Storing and Freezing
Properly stored, sugar-free butterscotch pudding will last:
- Instant pudding mix – About 1 week past the “best by” date on an unopened package
- Homemade pudding – 3-4 days in the refrigerator
- Pre-made pudding cups – Check expiration date on package
To freeze any leftovers:
- Store pudding in airtight freezer container.
- Leave room at the top for expansion.
- Label container with contents and date.
- Freeze up to 3 months.
- Thaw in refrigerator before serving.
Tips for Low Carb Success
Here are some final tips for keeping sugar-free butterscotch pudding low carb:
- Look at net carbs, not just total carbs.
- Stick to single serving sizes.
- Make your own from simple whole ingredients.
- Skip high carb toppings and mix-ins.
- Enjoy as an occasional treat in moderation.
With smart choices, sugar-free butterscotch pudding can be a deliciously keto-friendly dessert option.