Keto desserts are a bit of a misnomer. Dessert implies in the Western world a sweet food eaten after dinner. In the keto world, we often turn nutrition on its head and eat dinner for breakfast, so it shouldn’t really come as a surprise that keto desserts break the mold too. Keto desserts are really about increasing your healthy fats, like MCTs, to help you hit your macros, and are usually a sweet treat that feels like a cheat but isn’t.
Speaking of healthy fats, we’re always looking for ways to get more delicious MCT oils into our diet. Coconut and its derivative MCT oil are medium-chain triglycerides. This is a form of potent saturated fatty acid that forms the nutritional backbone to the many benefits of the keto diet. If you want to be in ketosis, and have improved cognitive function to better weight management, improved mood and wellness, MCT is going to be on the top of your to-do list.
Many people thrive on the keto diet because of keto desserts. Unlike other nutrition plans that tell you to indulge sparingly, the ketogenic diet says go for it; you’re a fat-burning machine that loves to be in ketosis. Keto desserts are an easy way to achieving ketosis because they use medium-chain triglycerides that fuel your body and brain. We happen to use MCT oil in Nui cookies to stabilize blood sugar levels and give that rich, creamy cookie taste.
Now that you understand the science behind why these keto desserts work, it’s time to dive into these seven delicious low-carb high-fat recipes. But, do be warned, these delightful treats are so tasty it’s impossible not to feel like you’re cheating!
#1 - Peppermint Keto Cups
These yummy peppermint keto cups are fantastic keto desserts and are sugar-free, gluten-free, and dairy free. These peppermint keto cups are also vegan. Peppermint, when eaten, calms the stomach muscles and improves the flow of bile, which is crucial for a high-fat diet. A 2008 study published in the British Medical Journal (BMJ) also discovered that peppermint was helpful as an antispasmodic in treating IBS (1).
- 1 cup Organic Coconut Manna
- 2 Tbsp Organic MCT Oil
- 1/2 Tbsp peppermint extract
- 1 tsp monk fruit
- Himalayan salt, pinch
- Line a muffin tin with 6 cupcake liners, and set the tin aside.
- Measure then melt manna via any method preferred.
- Place manna, MCT Oil, peppermint extract, monk fruit, and salt in a small bowl and stir by hand until all pieces are thoroughly blended.
- Little-by-little, add in the green food coloring until shade of green desired appears.
- Pour mixture evenly into a reusable silicone baking tray.
- Place in freezer for at least 15 minutes.
- Remove, and enjoy.
Original recipe: Peppermint Keto Cups
#2 - PB & Jelly Chia Cups
Next up, these incredible PB & Jelly cups will take you back to childhood. Chia means “strength” in Mayan, and it’s true, these tiny but powerful seeds are a superfood. Once used by Mayan warriors, chia seeds provide abundant energy and lots of healthy omega-3 fats and fiber. Each seed is nutrient-dense and contains magnesium, zinc, potassium, and other ketogenic minerals and vitamins (2). Plus, these are dunked in real keto chocolate for a taste that’s divine.
- 300 gr LILY'S Chocolate, roughly chopped and melted
- 1/2 cup raspberries, fresh or frozen and defrosted
- 1 tsp Organic Chia Seed
- 1/4 cup unsweetened peanut butter
- 2 tbsp Swerve Sweetener, confectioners
- 2 tbsp coconut milk
- 3000 gr LILY'S Chocolate, roughly chopped and melted
- Place a tablespoon of melted chocolate in a reusable silicone muffin case and brush 3/4 way up the sides. Repeat with rest of cases and place in the fridge to solidify.
- In a small bowl, mash the raspberries, then stir in the chia seeds.
- In another bowl, combine the peanut butter, icing sugar, and coconut milk.
- Depending on the thickness of your peanut butter you might use a bit more or a bit less coconut milk. Set aside.
- Take the chocolate cups out of the fridge and add a spoonful of peanut butter mixture and chia jam in each.
- Cover the filling with melted chocolate and place in the fridge to harden. Best kept in the refrigerator.
Recipe credit: @anettvelsberg
#3 - Chocolate Coconut Fat Bombs
We’re loco for coco-nut that is. These chocolate coconut fat bombs are so simple and easy to make, but they’re big on taste. These easy keto desserts require zero baking and are made with nutrient-packed ingredients. Coconut fat bombs are also raw, dairy and gluten-free, and a great way to pack in those all-important MCTs we chatted about above. When shopping for these keto desserts, be sure to look for quality ingredients like Organic Virgin Coconut Oil.
- 2 cups desiccated coconut
- 2 scoops Organic MCT Powder
- 1/4 tsp salt
- 2 tbsp coconut cream
- 3 tbsp ChocZero sugar-free syrup
- 1 tsp vanilla paste
- 3 tbsp Organic Virgin Coconut Oil
- 150 gr grams medium-dark chocolate, roughly chopped
- 2 tsp desiccated coconut, for sprinkling
- Place the desiccated coconut, MCT powder and salt in a food processor and process for 5 seconds. Add in the coconut cream, maple syrup, vanilla and coconut oil. Process until combined.
- Roll the mixture into balls, slightly smaller than a golf ball, and place on a parchment lined sheet in the freezer for 10 minutes to solidify.
- Melt the chocolate in a bain-marie. Dip the balls into the chocolate one at a time, letting excess chocolate run off, then place on a plate and sprinkle coconut on top.
- Place in the fridge for 10 minutes for the chocolate to harden.
Original recipe: Choco Cococnut Energy Bites
#4 - Keto Macaroons
Coconut comes in all sizes. In this recipe, you’ll use it in four forms to create the ultimate MCT & coconut keto dessert. Shredded coconut, coconut oil, coconut butter, and MCT oil all come from the humble coconut, but each has a different taste and sweetness. Refined coconut oil has very little no taste. Shredded coconut has a classic semi-sweet coconut taste, and coconut butter has the richest and smoothest sweetness.
- 3 cups unsweetened shredded coconut
- 1/2 cup coconut oil (melted)
- 1/4 cup coconut butter
- 1 tbsp MCT oil
- 1 tsp maca
- pinch of salt
- Monk Fruit sweetener to taste
- 1/2 cup coconut oil (melted)
- 3/4 cup raw cacao
- 1/2 tbsp lacuma*
- 1/2 tbsp maca*
- Sweetener to taste (optional)
- Add 2 cups of the shredded coconut with the coconut oil and coconut butter in a food processor and mix for 1-2 minutes or until well combined.
- Add in the rest of the ingredients, including the remaining cup of coconut and pulse until incorporated.
- Chill in the fridge (or freezer) to help it firm up. Once you can handle it, scoop and roll into balls. Place back in the fridge/freezer until ready to coat.
- Add Magicacao shell ingredients to a bowl and mix well to combine. Dip coconut balls into coat or drizzle mixture on top. Chill to set and store in a sealed container in the fridge or freezer. Remember to share with friends.
Note: lucuma and maca are optional ingredients, but they boast a wealth of ketogenic benefits and are a powerhouse when combined. Lucuma, pronounced loo-koo-ma, is an exotic Peruvian fruit that looks a little like a nashi pear crossed with a mango (3). Given its fruity flavor, Lucuma can be used as a natural low GI sweetener. Maca is a natural stimulant that boosts energy and stabilizes blood sugars, making it very ketogenic (4).
Recipe credit: @thregreenhil
#5 - Keto Coconut Strawberry Smoothie
Did you know that the strawberry is the only fruit to wear its seed on the outside? They contain high levels of vitamins C, B6, K, fiber, folic acid, potassium, and amino acids (5). Strawberries also boast the lowest glycemic index response of all fruits, making them a great (and naturally sweet) option for people on the ketogenic diet. Pair them with coconut, and you’ve got yourself one brilliant and delicious keto dessert.
- 1 cup strawberries (fresh or frozen)
- 2 tbsp Stevia sweetener
- 1 cup coconut milk, light or full fat
- 2 tbsp coconut oil
- 4 ice cubes
- Blend on high until all ingredients have been thoroughly blended, forming your perfect smoothie consistency.
- Pour mixture into mason jars, and serve immediately.
Original recipe: Coconut Strawberry-Mango Smoothie
#6 - Coconut Kiwi Chia Popsicles
The kiwi is a classic summer fruit that that is packed with Vitamin C. In fact, just one cup of kiwi provides almost 275 percent of the daily recommended allowance of vitamin C (6). All you need to get started are five simple and ketogenic ingredients; full-fat coconut milk, Chia Seeds, monk fruit, kiwi, and Coconut Oil. Make these on a hot summer's day to reap the rewards of ketosis and sit on a pool deck in ketogenic paradise for a few - you’ve earned it!
- 1 can full-fat coconut milk
- 3 tablespoons Organic Chia Seed
- 2 tablespoons Organic Liquid Coconut Oil
- 3 tablespoons monk fruit
- 3 kiwi, peeled and de-skinned
- Place coconut milk, chia seeds, coconut oil, and monk fruit in a bowl.
- Whisk together by hand until thoroughly mixed. Set aside.
- Add kiwi pieces to popsicle molds, then fill 3/4 way with coconut mixture.
- Top off each popsicle mold with 2-3 more pieces of kiwi.
- Place popsicle mold top on, and freeze for at least 4 hours.
Original recipe: Coconut Kiwi Chia Popsicle
#7 - Strawberry Keto Chia Pops
Next up, we’re bringing back those powerful chia seeds for another delicious popsicle recipe - we seriously can’t get enough of these yummy treats in summer. Erythritol is a great ketogenic sweetener that we use in Nui cookies because it is low-calorie and doesn’t impact insulin in the same way that sugar does (7). And while yes, erythritol is a sugar alcohol, it doesn’t behave like one - and won’t cause any digestive issues associated with other sugar alcohols (8).
- 2 cups water
- 2 cinnamon sticks
- 1-inch piece fresh ginger, peeled and sliced
- 1/2 vanilla bean, split down the middle
- 1 star anise
- 8 cardamom seeds, gently crushed
- 6 whole peppercorns
- Pinch ground cloves
- 2 bags of black tea
- 1-1/2 cups whipping cream
- 1/4 cup erythritol sweetener, such as Swerve or 1/4 teaspoon liquid stevia extract
- Combine water, cinnamon sticks, ginger, vanilla bean, anise, cardamom, peppercorns and cloves in a medium saucepan. Bring to a boil and then reduce heat to low and simmer 15 minutes.
- Remove from heat and add tea bags. Let steep 5 to 10 minutes.
- Pour mixture through a strainer and let cool completely.
- Stir in cream and sweetener. Add additional sweetener to taste.
- Pour mixture into ice pop molds and freeze one hour.
- Insert wooden ice pop sticks about 2/3 down into the molds and continue to freeze until solid, another 2 or 3 hours.
Original recipe credit: Strawberry Keto Popsicles
Now, it’s time for less reading and more baking! We can’t wait to hear what you think of these top keto desserts. Which one will you try first?
Leave a comment below and let us know, and of course, don’t forget to tag your photos using #eatnui to show us all the delicious ways you’re on top of your keto A-game!