When following a ketogenic diet, most traditional syrups are off limits due to their high sugar and carb content. However, there are some low carb syrup options that can satisfy your cravings for pancakes, waffles, and french toast while staying in ketosis.
Quick Answers
Here are some quick answers to common questions about keto-friendly syrups:
- Best overall: Sugar-free maple flavored syrups like Walden Farms and Maple Grove Farms.
- Best for baking: Sugar-free pancake syrups like Aunt Jemima Sugar Free.
- Best natural option: Homemade sugar-free syrup using erythritol or stevia.
- Best pre-made liquid: Stur All Natural Sugar Free Maple Flavored Syrup.
- Best powder: Lakanto Maple Flavored Sugar-Free Syrup.
Sugar-Free Maple Flavored Syrups
If you love the taste of real maple syrup, sugar-free maple flavored syrups are the closest you’ll get on keto. Popular brands like Walden Farms and Maple Grove Farms make maple flavored syrups sweetened with sucralose or stevia. A 1/4 cup serving has 0 net carbs.
The thick, amber color and robust maple taste make these a top choice. They lack the distinct maple bite of the real thing, but have a pleasantly sweet, almost buttery flavor. Drizzle over pancakes, waffles, or oatmeal for a sweet maple kick with no carbs.
Walden Farms Calorie Free Maple Syrup
This sugar-free maple syrup by Walden Farms is arguably the most popular. It’s made with sucralose, water, caramel color, maple flavor, potassium sorbate, and xanthan gum. Many love this brand for its thick, syrupy texture and strong maple taste.
Maple Grove Farms Sugar Free Maple Flavored Syrup
Maple Grove Farms makes an all-natural sugar-free maple syrup sweetened with stevia. It has a nice dark color and rich flavor. The taste and texture mimic real maple fairly closely. It contains no artificial colors, flavors, or preservatives.
Sugar-Free Pancake Syrups
Traditional pancake syrups like Aunt Jemima and Mrs. Butterworth’s are high in sugar and carbs. But sugar-free versions let you enjoy that familiar flavored syrup taste without the added carbs. Brands like Aunt Jemima Sugar Free, Walden Farms, and Mrs. Butterworth’s Sugar Free deliver the thick, pourable consistency you want drizzled over pancakes and waffles.
Aunt Jemima Sugar Free Syrup
This sugar-free syrup by Aunt Jemima is a popular choice. It’s sweetened with sucralose and thickened with xanthan and cellulose gum. The taste and texture closely mimic regular Aunt Jemima syrup. Use it to sweeten up pancakes without added carbs.
Mrs. Butterworth’s Sugar Free Syrup
Mrs. Butterworth’s makes a sugar free version of their classic syrup. It’s sweetened with sucralose and ace-k. The flavor and consistency match the original. This one is ideal for pancakes and waffles when you want that familiar syrup experience.
Natural Low Carb Sweeteners
You can make keto syrup using low carb granulated sweeteners at home. These let you control the ingredients. Popular choices are erythritol and stevia. Combine them with sugar-free maple or pancake flavorings to make your own syrup in minutes.
Erythritol
Erythritol is a natural sugar alcohol sweetener. It has 70% the sweetness of sugar with 5% of the calories. It has a glycemic impact of zero and does not spike blood sugar. You can mix pure erythritol with water and maple flavoring for a simple syrup.
Stevia
Stevia is an herb-derived natural sweetener. It is calorie free and does not impact blood glucose. Liquid stevia works well combined with water and maple extract or pancake syrup flavor. Look for pure stevia without extra fillers.
Monk Fruit
Monk fruit sweetener is extracted from monk fruit. It has zero calories, carbs, and glycemic impact. With its intense sweetness, a little goes a long way. You can use monk fruit powder or liquid drops to sweeten homemade syrups.
Pre-Made Sugar-Free Syrups
A few brands make ready to use sugar-free keto syrup that comes in liquid form. These offer convenience without having to mix up your own homemade syrup.
Stur All Natural Sugar Free Maple Flavored Syrup
Stur makes an all-natural sugar free maple flavored syrup sweetened with erythritol. It has a smooth, pourable consistency and robust maple taste. Drizzle it over pancakes or waffles with zero guilt. It contains no artificial sweeteners, flavors, colors, or preservatives.
Joseph’s Sugar Free Maple Flavored Syrup
Joseph’s sugar free maple flavored syrup is sweetened with stevia and erythritol. The taste and texture closely mimic real maple syrup. It pours smoothly over pancakes. With zero net carbs per serving, this is a smart keto syrup choice.
Sugar-Free Syrup Powders
Powdered sugar-free syrup mixes offer convenience. You just mix with water when ready to use. These are handy for traveling, storage, and avoiding the extra weight of liquid syrups. They come in maple, pancake, and other flavors.
Lakanto Maple Flavored Sugar-Free Syrup
Lakanto makes a powdered maple flavored syrup with monkfruit. Just mix with water for maple flavored syrup in seconds. It dissolves easily with a smooth texture. Use on pancakes, waffles, oatmeal, or yogurts. It contains zero carbs, calories, or glycemic impact.
Walden Farms Pancake Syrup Mix
This powdered pancake syrup mix by Walden Farms has a sweet caramel taste. It’s naturally flavored without artificial ingredients. Simply add water and stir for quick sugar-free syrup. It’s ideal for travel or storage and mixes up easily.
Anthony’s Erythritol Based Syrup
Anthony’s makes an erythritol based syrup mix in flavors like maple, butter pecan, and caramel. These contain only natural flavors and erythritol. Add water for fast, sugar-free syrup with zero carbs or glycemic impact.
Making Your Own Sugar-Free Syrup
You can easily whip up DIY keto syrup at home with basic ingredients. This lets you control the flavors and customize it to your tastes.
Maple Syrup
For maple flavored syrup, use erythritol, stevia, or monk fruit as the sweetener. Add maple extract or maple flavoring for flavor. Warm with a bit of water to dissolve. Adjust sweetness as needed and add cinnamon or vanilla.
Pancake Syrup
For basic pancake syrup, use your choice of low carb sweetener. Warm water to help dissolve, then add pancake syrup flavoring or extract. Stir in sugar-free caramel flavor as desired for color and taste. Thicken with a little xanthan gum if needed.
Other Flavors
You can make other flavored syrups like chocolate, strawberry, or caramel. Use suitable flavor extracts or chocolate powder for flavor. Sweeten with your preferred sugar-free option like liquid stevia. Experiment until you find your perfect custom keto syrup.
Factors to Consider When Choosing a Keto Syrup
Here are some factors to keep in mind when picking the best sugar-free syrup on a keto diet:
- Carbs: Check labels and aim for zero net carbs from sugar alcohols or natural sweeteners.
- Ingredients: Look for only natural sugar-free sweeteners without fillers or artificial ingredients.
- Texture: Seek thick, pourable syrups that mimic the consistency of regular syrups.
- Taste: Pick a flavor you enjoy like maple, pancake, or other flavors.
- Purpose: Consider if you’ll use it for pouring, baking, or flavoring drinks.
- Convenience: Determine if you want ready made liquid, powder, or to make your own.
Testing different products can help narrow down your preferences. Focus on low carb options that fit your needs and taste buds.
Potential Benefits of Sugar-Free Syrups on Keto
Enjoying sugar-free syrup on a keto diet provides several potential benefits:
- Allows you to enjoy foods like pancakes and waffles while staying in ketosis.
- Provides sweet flavor without significantly impacting carb intake.
- Helps satisfy cravings for sweets and traditional syrup flavors.
- Lets you use keto-friendly ingredients to control carbs and calories.
- Offers thicker consistency closer to regular syrups unlike most artificial sweeteners.
- Gives options for sweetening keto baked goods and fat bombs.
- May assist with adherence to keto diet by providing suitable substitutions.
The key is choosing a high quality sugar-free syrup that aligns with your nutritional needs on a keto diet.
Potential Drawbacks of Sugar-Free Syrups on Keto
While sugar-free syrups can be enjoyed on keto, there are a few potential drawbacks to consider:
- May cause digestive issues in sensitive individuals, especially sugar alcohols.
- Artificial sweeteners are controversial, may influence gut bacteria, cravings, etc.
- Does not provide the nutritional benefits of pure maple syrup.
- May not taste exactly like traditional syrups, especially homemade options.
- Could stall weight loss if over-consumed since calories still need to be accounted for.
- High costs compared to regular syrups, especially for pre-made liquid versions.
Consuming in moderation and focusing on natural sugar-free options can help minimize potential downsides. But sugar-free syrups should not be treated as a free food.
Frequently Asked Questions
Is maple syrup keto?
Pure maple syrup is not keto-friendly. It has about 54 grams of net carbs per 1/4 cup serving. But you can enjoy sugar-free maple-flavored syrups that mimic the maple taste with zero or minimal carbs.
Is Monin sugar free syrup keto?
Monin sugar free syrup can fit into a keto diet. Flavors like maple, caramel, and vanilla contain zero net carbs. But be sure to check labels, as some flavors have 1-2 grams of carbs from added thickeners.
What is the lowest carb syrup?
The lowest carb syrups on keto are ones sweetened with erythritol, stevia, monk fruit, and other natural sweeteners. Look for syrups with zero net carbs like Walden Farms, Lakanto, or homemade options using keto-friendly sweeteners.
Is Mrs. Butterworth sugar free syrup keto friendly?
Mrs. Butterworth’s sugar free syrup is keto friendly, with zero grams of sugar or carbs. It’s sweetened with sucralose and ace-k. The taste and consistency mimic regular Mrs. Butterworth’s, making it a smart keto choice.
Can I use honey on keto?
Honey is not keto-friendly due to its high carb content. One tablespoon of honey has about 17 grams of carbs. But sugar-free honey substitutes made with stevia or monkfruit can be used sparingly on keto for sweetening and baking.
The Bottom Line
To stay in ketosis, choose syrups made with natural sugar-free sweeteners and zero net carbs. Look for brands that match the thickness and maple, pancake, or other flavors you enjoy. Check labels and ingredients. Making your own lets you control the taste and quality. While not perfect substitutes, sugar-free syrups can satisfy your cravings on keto when used in moderation.
