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completed keto porridge with raspberries and toasted coconut flakes

Easy Keto Porridge – Low Carb Noatmeal

Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Keto Porridge – Easy Nutritious breakfast for cool Winter mornings

ULTIMATE COMFORT BREAKFAST

When the weather cools down, there’s nothing better than a nice warm bowl of porridge.  There’s something so comforting about warm creamy porridge, and when you know it’s benefiting your body, it makes it taste even better!

Porridge was one of the things I missed when I first started the keto lifestyle.  At first, I had bacon and eggs every day.  It was easy, but after a while I got over it.  So I switched to bulletproof coffees.  Every day was coffee… but I got over it.  Lol!  So if you are tired of egg-based breakfasts or fasting, why not treat yourself to a warm bowl of creamy keto porridge.  And with over 6 flavour variations, you can change it up every day!

CAN YOU HAVE REGULAR PORRIDGE ON KETO?

The oats used in regular porridge are a grain. Along with other grains such as rice and wheat, they are high in carbs.  One bowl of regular porridge contains more than 23 g of carbs.  And if you are following a ketogenic diet, that amount of carbs will surely kick you out of ketosis.  

WHAT’S IN KETO PORRIDGE?

There are many different ways to make keto porridge.  Some people use coconut flour, almond flour, sesame flour..lots of different combinations.  For this recipe, you only need four main ingredients.  Then you can add in optional keto toppers to change it up and add variation.

The four main ingredients in basic keto porridge are:

Hulled Hemp Seeds

Hemp seeds are considered by many people to be a superfood.  They have an amazing nutritional profile and numerous health benefits – so many, that I am continuously looking for new ways I can include them in my recipes! Check out my Ultimate Superglow Latte which also uses hulled hemp seeds.

Benefits of Hemp Seeds include:

  • Rich in essential fatty acids (omega-6, and omega-3)
  • Great source of protein making them ideal for vegans and vegetarians.  The seeds contain all the essential amino acids. This makes them a complete protein.
  • Excellent source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc
  • They are a source of arginine and gamma-linolenic acid, which have been linked to a reduced risk of heart disease
  • May reduce symptoms associated with PMS and menopause, thanks to its high levels of gamma-linolenic acid (GLA)

Chia Seeds

You can use them whole or even grind them using a spice grinder to give the porridge a finer texture.  I used a mixture of black and white chia seeds.

Flax Meal

Flax meal is simply ground flax seeds.  These nutritious seeds are super high in fibre and great for digestion.  Some people on a ketogenic diet find it difficult to get their daily fibre intake, so adding flax seeds is a huge bonus.  

Almond Milk

I use almond milk in my keto porridge, but you can use any plant-based milk or even heavy whipping cream if not going dairy free.  Coconut milk is creamy and delicious but increases the calories and carb count. 

CAN I MAKE KETO PORRIDGE AHEAD?

I love to make up a big batch of this porridge and store it in the cupboard for everyday use. The dry ingredients can be combined, then all you need to do is add the almond milk when you cook it each time.  All you’ll need is ½ cup of dry keto porridge mix combined with ¾ cup of almond milk.  Heat in a saucepan or microwave and enjoy!

If you like to make your meals ahead for the week, you can make the basic mix with the almond milk and leave in the fridge (also known as overnight Noatmeal/porridge).  Then reheat it in the microwave or stove top by adding some extra almond milk or water. Or why not leave it cold and enjoy it as a chia/hemp seed pudding!

KETO PORRIDGE ADD-INS AND TOPPINGS

There are so many different add-ins or toppings you can do to go into your keto porridge just like you do with regular porridge.  Here are a few of my favourites:

Chocolate Peanut Butter 

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
  • Melt some sugar free dark chocolate in the microwave or 90% Lindt. Or make your own using my recipe.   Drizzle on top of your keto porridge and then spoon on some peanut butter or almond butter – I like Mayver’s Smunchy Protein Plus Hemp Seed Peanut Butter for extra protein.
  • Add some chopped salted peanuts or almonds for extra crunch.

Creamy Maple and Cinnamon

  • Make 1 serving of basic keto porridge and add in 1 tsp. golden Monk Fruit sweetener and a little salt. Stir in 1 tbsp. coconut cream or heavy whipping cream (if not dairy free).
  • Drizzle with sugar free maple syrup and sprinkle with cinnamon.

Creamy Banana and Salted Caramel

  • Make 1 serving of basic keto porridge. Stir in a few drops of natural banana extract and 1 tbsp coconut cream or heavy whipping cream.
  • Top with sugar free Salted Caramel Syrup (I like Natvia) and 1 tbsp of toasted coconut flakes or almonds.
keto porridge with caramel sauce
Creamy Banana Porridge with Salted Caramel

Raspberry Coconut Cream

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt. Stir in 1 tbsp coconut cream or heavy whipping cream (if not dairy free).
  • Top with fresh raspberries and sprinkle with shredded coconut.  

Fruit and Nut

  • Make 1 serving of basic keto porridge and add in keto sweetener and a little salt.
  • Top with dried cranberries, walnuts, pecans, slithered almonds and pumpkin seeds. Drizzle with sugar free maple syrup (I like Lakanto).

HOW TO MAKE EASY KETO PORRIDGE

There are two main ways to make keto porridge – in the microwave (quickest), and on the stove top (creamiest).

STOVE TOP INSTRUCTIONS

  1. Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
  2. Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
  3. Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

MICROWAVE INSTRUCTIONS

  1. Add all the ingredients to a microwave safe bowl and mix well.
  2. Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
  3. Pour into a bowl and top with your favourite keto porridge add-ins.
free 7 day keto meal plan
Finished keto porridge topped with raspberries and coconut flakes
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Easy Keto Porridge – Low Carb Noatmeal

Prep Time 1 minute
Cook Time 6 minutes
Total Time 7 minutes
Servings 1
Calories 360
Learn how to make creamy low carb keto porridge. This super healthy breakfast is so easy to make and perfect for cool Winter mornings. More than 6 different add-in variations mean you change it up every day of the week. Only 4 basic ingredients!

Ingredients

Basic Keto Porridge

  • ¼ cup hemp seeds (hulled)
  • 1 tbsp. chia seeds
  • 1 tbsp. flax meal (ground flax seeds)
  • ¾ cup almond milk (or other plant based milk)

Optional Keto Porridge Add-Ins (For All Variations)

  • 1 tbsp. keto sweetener (see recipe notes)
  • 1 tbsp. collagen (flavoured or non flavoured)
  • 1 pinch sea salt (to taste)
  • 1 tsp. vanilla extract

Instructions 

Stove Top Instructions

  • Add all the dry ingredients to a small saucepan and stir until combined (including keto sweetener and salt if using).
  • Add almond milk and stir well. Place the saucepan over medium-low heat and stir the ingredients together for about 6 minutes.
  • Pour the warm keto porridge into a bowl and top with your favourite keto porridge add-ins.

Microwave Instructions

  • Add all the ingredients to a microwave safe bowl and mix well.
  • Place in the microwave and heat for 1 minute. Stir. Heat again for another minute.
  • Pour into a bowl and top with your favourite keto porridge add-ins.

Notes

  • Add more almond milk or plant based milk if you like it a thinner consistency.
  • Keto Sweeteners can include Erythritol, Xylitol (be careful if you have a pup around), Monk fruit powder, Stevia, Allulose
  • Nutrition is calculated for Basic Keto Porridge Mix only, not optional add-ins.
  • This can be made ahead and reheated on the stove top or microwave.  Add more almond milk to the mix before heating.
  • Refrigerate your keto porridge and turn it into a cold summer breakfast pudding!
 
NUTRITION
Per Serve (303 grams)
Calories: 360 kcal  |  Protein: 18 g  |  Fat: 28.5 g  |  Sodium: 178 mg   |  NET CARBS: 4.1 grams
Author: phena79
Calories: 360kcal
Course: Breakfast
Cuisine: Dairy-free, Keto, Low-Carb, paleo
Keyword: chia seeds, hemp seeds, Keto, porridge

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Keto peanut butter cup with peanut butter center exposed

Best Protein Packed Keto Peanut Butter Cups (Easy low-carb recipe)

These healthy keto peanut butter cups are decadently delicious and completely sugar free.  Learn how to make the best keto peanut butter cups – packed with protein and with only a few ingredients.  You’ll be surprised how easy they are to make!

Keto Peanut Butter Cups - 4 stacked with some spit open revealing peanut butter.
Protein packed keto peanut butter cups….decadent and delicious!

These peanut butter cups really are AMAZING. So amazing that I made the recipe 4 times in one week! My carb loving family, who usually stay away from my keto treats couldn’t get enough! So I am so pleased to be sharing this recipe with you… It really is SO easy and your non-keto friends will love them too!

WHAT IS A PEANUT BUTTER CUP?

A peanut butter cup is simply chocolate covered peanut butter.  It is made by moulding chocolate and encasing peanut butter in the middle.  This delicious combination of peanut butter and chocolate is very popular in America. The most famous being Reese’s Peanut Butter Cups.

WHAT’S IN REESE’S PEANUT BUTTER CUPS?

The most famous peanut butter cups are Reese’s Peanut Butter Cups.  These are mass produced candies which contain 23 grams of carbs per serve.  If you’re limiting carbohydrate intake on a ketogenic diet, one serving of Reese’s would be close to your entire carb intake for the day!

In addition to high amounts of sugar, Reese’s also contains lactose (from the milk chocolate), dextrose, soy lecithin, corn syrup and preservatives.

KETO PEANUT BUTTER CUPS RECIPE VS. REESE’S RECIPE

These healthier keto peanut butter cups aren’t loaded with sugar like Reese’s, making them a much better option for us keto-glowers.  And they aren’t loaded with preservatives or lactose either – making them perfect for those following a dairy free or vegan diet.  And even if you’re not following a keto diet, they are still a clean healthy treat to load up on healthy fats.

WHAT ARE KETO PEANUT BUTTER CUPS MADE OF?

This recipe is made up of two main ingredients – the chocolate and the peanut butter.

THE CHOCOLATE 

The chocolate used in this recipe is homemade, so you know exactly what goes into it.  Many recipes use store-bought keto chocolate for their peanut butter cups, but with only 3 ingredients, it’s just as easy to make your own.

The chocolate used in these keto peanut butter cups is dairy free and vegan friendly.  It is also slightly sweeter than the 90% Lindt many recipes use.  You can find a separate copy of my keto chocolate recipe here. 

POWDERED MONK FRUIT/ERYTHRITOL BLEND

It’s often hard to find the right sweetener for refrigerated keto products.  Many granulated sweeteners tend to crystallize with cooler temperatures.  But I used the powdered Monk Fruit by Lakanto and it worked a treat.  My chocolate was smooth and creamy, just what you want.

Unlike Maltitol, powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

If you can’t find powdered Monk Fruit, you can use any powdered erythritol or Allulose if you live in the US.

THE PEANUT BUTTER – PROTEIN PACKED

Many peanut butter cups recipes call for various ingredients to be added to the peanut butter mix.  But I’ve kept it simple.  All you need to add to the middle layer is peanut butter.  
The best peanut butter to use is an all natural version.  I used Mayver’s Protein + Peanut Butter with Hemp Seeds.  This peanut butter has that added extra ingredient – hemp seeds.  Along with their high protein count,  hemp seeds have a heap of other benefits.  You can find out more about the benefits of hemp seeds here.

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HOW TO MAKE THE BEST PROTEIN PACKED KETO PEANUT BUTTER CUPS

In a nutshell (no pun intended), the hardest thing about making these peanut butter cups is waiting for them to set. There are only a few simple steps that go into making them:-

  1. Prepare the mould. Place a silicon mould on a flat tray – this will stop the chocolate mould from bending when you place it in the freezer. Alternatively, you can line a muffin tray with 12 patty cake papers.  Set aside.
  2. Make the chocolate – Melt the cacao butter in a microwave or double boiler at low heat. If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  3. Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  4. Add the cocoa powder and mix well.
  5. Divide the chocolate mixture into two and set the other half to the side (this will be for the top layer of the peanut butter cups).
  6. Pour half of the liquid chocolate mixture into the moulds/lined tray and freeze for 20 minutes.
  7. Remove from the freezer and then spoon a little peanut butter onto the centre of each bit of chocolate.  Try to leave an edge of about 2mm.
  8. Place the moulds back in the freezer for 15 minutes to set.
  9. Remove from the freezer and distribute the second half of the chocolate onto the peanut butter.  Then place back into the freezer to set again for 20 minutes.
  10. Once set, remove from the moulds and serve cold.

READER FAVOURITE RECIPES

If you love this recipe, why not try some of my other keto desserts…

Keto Peanut Butter Cups - 4 stacked with some spit open revealing peanut butter.
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Protein Packed Keto Peanut Butter Cups

Prep Time 15 minutes
Freezing Time 1 hour
Total Time 1 hour 15 minutes
Servings 12
Calories 111
These delicious keto chocolates made by moulding chocolate and encasing peanut butter in the middle.  Sugar free and protein packed..Yum!

Equipment

  • chocolate moulds
  • Double boiler (optional) or microwave safe bowl

Ingredients

Chocolate Layer/s

  • 100 g cacao butter
  • ⅓ cup Powdered Monk Fruit Sweetener ((I like Lakanto))
  • 50 g unsweetened cocoa
  • 10 drops flavoured liquid stevia (optional)

Middle Layer – Peanut Butter

  • 3 tbsp. natural peanut butter ( I used Mayver's Protein + Peanut Butter with Hemp Seeds)

Instructions 

Make the Chocolate

  • Start by making the chocolate.  Place a silicon mould on a flat tray – this will stop the chocolate mould from bending when you place it in the freezer. Alternatively, you can line a muffin tray with 12 patty cake papers.  Set aside.
  • Melt the cacao butter in a microwave or double boiler at low heat.  If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  • Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  • Add the cocoa powder and mix well.
  • Divide the chocolate mixture into two and set the other half to the side (this will be for the top layer of the peanut butter cups).
  • Pour half of the liquid chocolate mixture into the moulds/lined tray and freeze for 20 minutes.
  • Remove from the freezer and then spoon a little peanut butter onto the centre of each bit of chocolate.  Try to leave an edge of about 2mm.
  • Place the moulds back in the freezer for 15 minutes to set.
  • Remove from the freezer and distribute the second half of the chocolate onto the peanut butter.  Then place back into the freezer to set again for 20 minutes.
  • Once set, remove from the moulds and serve cold.

Notes

  • Store chocolate in the fridge or freezer – they shouldn’t melt (but I find it tastes much better cold)
    • These beautiful keto peanut butter cups are great for a holiday party or you can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
    • Perfect with a cup of tea or Keto Superglow Latte
 
NUTRITION
Per Serve (18 grams)
Calories: 111 kcal  |  Protein: 2.4 g  |  Fat: 11 g  |  Sodium: 20 mg   |  NET CARBS: 1.5 gram
Author: phena79
Calories: 111kcal
Course: Dessert, Fat bomb, Snack
Cuisine: American
Keyword: dairy free, easy keto, gluten free, keto peanut butter cups, low-carb, simple, snack

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

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Ultimate Keto Chocolate Recipe – Decadent, Creamy (Easy Dessert)

If you are looking for the ultimate keto chocolate recipe, this one is going to top your list. After trying endless recipe variations, this one comes out on top. Not only is it easy to make, but it will have you licking the bowl. Rich and decadent, smooth and creamy – it’s perfect for any keto chocolate dessert recipe.

A selection of keto sugar free chcolates surrounded in decrotove straw - shows dark keto chocolate
Ultimate Keto Chocolates – perfect for any occasion

So I have a guilty secret….

I have a habit I haven’t been able to break since starting keto 5 years ago.  Sometimes i sneak behind the closed doors of my bedroom and out it comes…

The only evidence it was there will be tiny little brown crumbs… (if any missed my mouth).. YES, it’s chocolate.  Chocolate is the love of my life.. Second to my husband (Mr Lovintime) and my two beautiful boys.

The problem with store bought chocolate

Mostly I like to indulge in the 90% Lindt as it is super low in carbs.  It’s always a great option, as they stock it at all the local supermarkets.  But it can be expensive.  I usually buy it when it goes on sale.  However, the 90% is an acquired taste.  Some people don’t the bitter taste.

Other store bought ‘sugar free’ chocolates can be loaded with nasties. You need to check the ingredients, as often they are sweetened with maltitol.   Maltitol has a similar glycemic index to sugar meaning it will have quite a bit of a spike when it comes to blood sugar.

My New Favourite

So Lindt WAS my go to, until now.  I’ve finally found a recipe that’s not going to break the bank, has the sweetness of regular dark chocolate, and is super easy to make. I’m sure this will become a regular in your house too when you taste how decadent and smooth it is – with just the right amount of sweet.

3 tiny Keto Chocolate Easter eggs

WHAT’S IN THE ULTIMATE KETO CHOCOLATE RECIPE?

I’ve tried so many different ingredients but these seem to work best here in Australia.

Cacao Butter 

I’ve made chocolate with butter, coconut oil, and ghee.  The problem with these is that they need constant refrigeration, otherwise they will melt.  If you use cacao butter, the chocolate can sit out at room temperature and not melt, providing the room temperature is not higher than 38 degrees.

As far as the health benefits go, cacao butter has been labelled a SUPERFOOD. Who would have thought that eating chocolate was good for you!?  

Cacao Butter, along with cacao powder comes from the cacao bean.  Its plant origins make it dairy free and vegan.  This makes cacao butter much more easily digestible.

In addition, cacao butter is extremely high in healthy fats and antioxidants.  Antioxidants can help improve the immune system, promote heart health, and lower inflammation.

Unsweetened Cocoa

A few weeks ago I tried a recipe similar to this but used raw cacao powder in it.  It was terrible.  I had forgotten that raw cacao is quite bitter – even for seasoned Lindt 90% lovers like me.

So, I decided to use regular unsweetened cocoa in this recipe and it made a huge difference.  It wasn’t bitter at all, but much more like your regular dairy milk chocolate in taste and texture, only minus the dairy.

Powdered Monk Fruit/Erythritol Blend

It’s often hard to find the right sweetener for refrigerated keto products.  Many granulated sweeteners tend to crystallize with cooler temperatures.  But I used the powdered Monk Fruit by Lakanto and it worked a treat.  My chocolate was smooth and creamy, just what you want.

Unlike Maltitol, powdered Monk Fruit has a zero glycemic index and tastes exactly like sugar.  Monk Fruit has been used for hundreds of years in eastern herbalism to improve well-being.  Consequently it has earned the nickname ‘The Immortals Fruit’.  You can find powdered Monk fruit at Woolworths if you live in Australia, or purchase online from Lakanto.

If you can’t find powdered Monk Fruit, you can use any powdered erythritol or Allulose if you live in the US.

Liquid Stevia Flavour

I added liquid Stevia flavouring to my chocolate.  Unlike normal stevia, this doesn’t seem to have a funny aftertaste.  I added it to half of the recipe and kept the other half plain.  SUPER yummy!  Beautiful caramel flavoured chocolate.

Ultimate Keto Chocolate Flavour Variations

  • Caramel – Add 10 drops of flavoured Stevia (or to taste)
  • Hazelnut – Add 10 drops of flavoured Stevia or keto syrup with a few hazelnuts added in.
  • Peppermint – Add a  few drops of food grade peppermint oil to your   chocolate – not too much though, as it has a really strong taste.
  • Coconut – Add in some shredded coconut and a tiny bit of sea salt for a ‘coconut-rough’ flavour.
  • Almond – Add chopped almonds to your mix… don’t forget the extra calories in your macros.

Moulds for your Keto Chocolate Recipe

I like to use silicone moulds for all of my chocolate making.  But if you don’t have access to moulds, you can line any tray with baking paper and spread out the chocolate mixture over the tray.  Freeze, then cut into pieces of chocolate bark when you’re finished.

HOW TO MAKE THE ULTIMATE KETO CHOCOLATE 

These are so easy and quick to make, the hardest part is waiting for them to set so you can eat them!  But all good things come to those who wait!

There are five easy steps to make these.

  1. Melt the cacao butter – You can use a double boiler method, or you can simply microwave the cacao butter in 30 second intervals, stirring in between.
  2. Add the powdered monk fruit and unsweetened cocoa. You need to make sure the cacao is hot enough so the powdered mon fruit fully dissolves.  I recommend adding the powdered sweetener first, followed by the cocoa.  
  3. Mix well, you can continue to mix over the heat of the double boiler, or place back into the microwave for 30 seconds to warm it up.
  4. Pour your chocolate mixture into moulds or a lined baking tray.
  5. Allow to set in the fridge/freezer for one hour.
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Ultimate Keto Chocolate

Prep Time 5 minutes
Freezing Time 30 minutes
Total Time 35 minutes
Servings 10
Calories 99
Learn how to make the most decadent Keto Chocolate with this easy recipe.  With only 3 ingredients and .5 net carbs per piece, you’ll never want to buy store bought chocolate again.

Equipment

  • chocolate moulds
  • double boiler (optional)

Ingredients

  • 100 grams Cacao Butter
  • ⅓ cup Powdered Monk Fruit Sweetener (or sweetener of choice)
  • 50 grams Unsweetened cocoa powder
  • 10-15 drops Flavoured Liquid Stevia (optional)

Instructions 

  • Place the silicon mould on a flat tray – this will stop the moulds from bending when you put them into the freezer. Set aside. Line a tray with non stick baking paper if not using moulds.
  • Melt the cacao butter in a microwave or double boiler at low heat.  If using a microwave, melt at 30 second intervals until the cacao butter is clear.  Stir well.
  • Remove from heat and add the powdered monk fruit sweetener.  Stir well.
  • Add the cocoa powder and mix well.
  • Add flavoured stevia drops, nuts or any flavourings you want to include, then mix through.
  • Pour the liquid chocolate mixture into the moulds/lined baking tray. Freeze/refrigerate for at least 30 minutes.

Notes

  • Store chocolate in the fridge or freezer – they shouldn’t melt (but I find it tastes much better cold)
  • This beautiful chocolate is great for a holiday party or can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
  • Perfect with a cup of tea or Keto Superglow Latte
NUTRITION
Per Serve (18 grams)
Calories: 99 kcal  |  Protein: 1 g  |  Fat: 11 g  |  Sodium: 1.1 mg   |  NET CARBS: 1 gram
Author: phena79
Calories: 99kcal
Course: Dessert, Snack
Cuisine: paleo, vegan
Keyword: cacao, chocolate, easy keto, Keto, keto chocolate recipe, low-carb, vegan

If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)

Other Delicious Dessert Recipes from My Keto Glow

Rating: 1 out of 5.
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Keto Vegan Rum Balls – Easy Christmas Treat

These vegan rum balls are super easy to make and the perfect Christmas keto treat. With only 2.4 grams of net carbs per serving, they won’t add to the Christmas waist line.

Super easy Keto Vegan Rum Balls

KETO VEGAN RUM BALLS

Baking was a huge event for our family growing up.  My Nana would spend hours is the kitchen making cakes, and puddings and all kinds of Christmas treats.  My favorite was always rum balls.

The moment I saw the bottle of Bunderberg Rum out on the kitchen bench, I knew CHRISTMAS WAS COMING!! 

But the rum balls I had growing up with were loaded with refined sugars and all sorts of nasties.  And and because I really didn’t care about what I ate, I loaded up on them.

SUPER EASY… SUPER QUICK

I first planned to make these rum balls for a school event.  But I scrapped my plans thinking they would take too long time to make.  Boy was I wrong. When I finally made them last weekend – they only took 20 minutes!  #WINNING!

I can see this vegan rum ball recipe taking first place on my list of Christmas recipes from now on.  You won’t believe how quick and easy they are to make.  And with only 2.4 grams of net carbs, they won’t add to the Christmas waistline?.

WHAT’S IN A KETO VEGAN RUM BALLS?

  1. Cacao Butter

One of the challenges with rum balls is that they need to be refrigerated until served.  But often they are left on the table for a while at a party or on Christmas Day.

In this recipe I used cacao butter. This helps the rum balls stay together.  Alternatively you could use more coconut oil or ghee.

Cacao butter has many healthy benefits.  Also, it is an alternative form of butter for those who cannot have dairy.

Most good health food stores stock cacao butter.  I get many of my keto products from my local pharmacy (Guardian Pharmacy Zilzie).  They are AMAZING (unsponsored).

NOTE: In this recipe, the cacao butter needs to be melted down.  You can do this by placing the butter in the microwave for 20 to 30 seconds.

  1. Coconut Oil

Make sure it is in liquid form. If you live in a cooler climate, you can melt it in the microwave for 20 to 30 seconds.

  1. Cacao or Cocoa Powder

You can use either depending on your preference.  I used cacao as it’s slightly better in its nutritional profile.

  1. Powdered Keto Sweetener

I used Erythritol for my rum balls.  However, you can use whatever sweetener you prefer.  I chose the powdered form as the granulated versions can sometimes be a little gritty.

If you can’t get the powdered form, I often grind my granulated sweeteners in a spice grinder to give them a finer texture. You could also use a food processor or blender powder it.

  1. Rum

I use Bundaberg Rum because Mr Lovintime (aka my husband) is really a pirate and drinks tons of the stuff! (LOL).

You can use any sort of dark rum that you have.  Even spiced rum or brandy would change up the flavor.

I used a fair bit of rum in this recipe.  You can tone it down a bit and put less rum in…. And if you want to skip the booze and give them to the kids, you can substitute the rum for rum extract. 

  1. Vanilla Extract

I usually use an alcohol free version for most of my cooking.  But since you are already adding in the giggle juice, it doesn’t really matter ?.

  1. Almond flour or almond meal

Almond flour or almond meal can be used. It doesn’t make much of a difference. Just use which ever one you have.

  1. Desiccated Coconut

Don’t use shredded coconut as the rum balls tend to fall apart more easily.  If needed, shredded coconut can be refined further in a food processor.  It is easier if you buy it already done – just make sure it doesn’t have any added sugar.

HOW TO MAKE KETO VEGAN RUM BALLS

I’ve split the recipe into two parts – the ‘Chocolate Drizzle’ and the ‘Dry Ingredients’. Mostly because I really wanted to use the word ‘drizzle’ ?. I’ve got all sorts of Snoop Dog catch phrases happening in my brain at the moment!

Tip: You can re-make the drizzle (without the rum) while the rum balls are setting.  Dip the frozen rum balls in the drizzle for an extra chocolaty rum ball.  Of course, you will need to account for the extra carbs if your following a keto diet.

Choc-Drizzle

  1.  Melt the coconut oil, cacao butter and/or ghee in the microwave for 20—30 seconds in a microwave safe bowl.
  2. Add in powdered sweetener, cacao, vanilla extract, rum, and salt.

Dry Ingredients

  1. Mix the almond flour and coconut flour together in a separate bowl.
  2. Spoon in the chocolate drizzle and mix well.  If the mixture is too wet, you can add more coconut.
  3. Roll the mixture into small balls.  Then coat each rum ball with extra coconut. 

TIP: Skip the coconut coating if you are coating in extra chocolate drizzle.

Roll the Keto Vegan Rum Balls in the coconut coating
  1. Place the rum balls into the freezer to set for 30 min. Enjoy and try not to eat them all at once!
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Keto Vegan Rum Balls

Prep Time 10 minutes
Cooling Time 20 minutes
Total Time 30 minutes
Servings 9
Calories 135
This truffle-like keto dessert is flavored with rum and chocolate. Super easy to make and dairy free.

Equipment

  • Food processor or blender (if using shredded coconut)

Ingredients

Chocolate Drizzle

  • 1 tablespoon cacao buttons (15 grams if using cacao chunks)
  • 2 tablespoons coconut oil (melted)
  • 1 tablespoon powdered Erythritol (or sweetener of choice)
  • 2 tablespoons cacao powder
  • 1 teaspoon alcohol-free vanilla extract
  • 60 ml Bundaberg Rum (or dark rum of choice)
  • pinch Himalayan salt

Dry Ingredients

  • 3/4 cup almond flour (or almond meal)
  • 2 tablespoons coconut flour
  • 1/2 cup desiccated coconut (see notes above)
  • extra coconut for rolling

Instructions 

Chocolate Drizzle

  • Melt the coconut oil, cacao butter and/or ghee in the microwave for 20—30 seconds in a microwave safe bowl.
  • Add in powdered sweetener, cacao, vanilla extract, rum, and salt. Mix well.

Dry Ingredients

  • Mix the almond flour and coconut flour together in a separate bowl.
  • Spoon in the chocolate drizzle and mix well.  If the mixture is too wet, you can add more coconut.
  • Roll the mixture into small balls.  Then coat each rum ball with extra coconut. 
  • Place the rum balls into the freezer to set for 30 min. Enjoy and try not to eat them all at once.

Notes

  • Store rums balls in the fridge or freezer.
  • These delicious rum balls are great for a holiday party or can even be used as gifts for friends and family (you don’t even have to tell them they’re healthy!)
Author: phena79
Calories: 135kcal
Course: Appetizer, Dessert, Snack
Cuisine: Dairy-free, Low-Carb, paleo, vegan
Keyword: christmas, dairy free, Easy, Keto, low-carb, rum, snack, vegan

Nutrition Facts

Serving size 22 g (1 oz)

Servings per container 9

Amount per serving
Calories 135

Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Leave a comment below if you like this recipe or have tried it.

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