Sugar-Free Keto Desserts and Baking Tips

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life.

This week, Theresa sweetens things up with easy, no-bake fat bombs and quick, trendy mug cakes that require just a microwave and your favorite mug. For the adventurous, advanced bakes like Air Fryer Chocolate Cake await—just ensure your pantry is stocked with low-carb essentials. Enjoy these treats in moderation to keep your low-carb lifestyle balanced and satisfying!

❓Question:‍

Theresa,
‍
I love sweets! Cookies, muffins, cakes, candies – these hold a special place in my heart because my mom made them all the time growing up. I’d really like to incorporate these into my lifestyle, but the problem is, I’m not much of a baker. There’s a bakery in town that sells keto products, but they’re so expensive. Any tips for an amateur?

Sincerely,
Craving Cookies

👩🏻💻 Theresa:‍

Dear Cookie,

No, you don’t need to attend culinary school to create some basic Virta-friendly sweets. You don't even need a chef's hat! Unless, of course, you want to add a touch of whimsy to your whisking, which, in my opinion, always enhances the flavor.

Now before you grab a mixing bowl, make sure you have some basic pantry staples on hand like almond flour, coconut flour, peanut butter, allulose, and xanthan gum. Low carb confectionery requires navigating some new ingredients. Based on your available time, desired effort, and skill level, you can easily prepare treats that will leave your friends amazed and asking, "Wow, is this really low carb?”

‍No Oven Required‍

Sometimes you want something sweet, but you just don’t have the time, energy, or patience to learn a new skill right now. Enter fat bombs: these little morsels of joy are a staple for any carb crusher with a sweet tooth. Fat bombs can be made in a variety of scrumptious flavor combinations, from chocolate peanut butter to coconut lime. If you have 5 minutes you can mix together some peanut butter, cream cheese, low carb sweetener (allulose, stevia, or erythritol) with a splash of vanilla for a spoonful of heaven that’ll satisfy your sweet tooth without spiking your blood sugar. ‍

Easy to Bake Options‍

Preheat that oven to 350 and let’s get cookin’! The easiest low carb bake I know is peanut butter cookies: a cup of peanut butter, ½ cup of allulose or erythritol, and an egg. That’s it. You don’t even need a mixer; a fork will do just fine. As far as sweeteners go, powdered versions of allulose and erythritol have been my reliable companions for well over a decade. These peanut butter babies take 10-13 minutes in the oven according to the recipe, but I take mine out at 8. They will appear somewhat raw, so give them another 10 or 15 minutes to set up away from heat. Careful! They’re addictive. For that reason I keep mine in the freezer.

Mug cakes are the trendy newcomers, too cool for the oven, needing only a mug and a microwave. Feel free to choose a mug that shows off your personality – perhaps “sassy Grandma” or “my blood type is coffee.” These microwavable treats are another easy bake option with only four ingredients. Add a dash of unsweetened cocoa powder and a dollop of whipped cream for an upscale dessert. I love mug cakes because you can make them one at a time when a craving hits, and there are no leftovers to worry about. ‍

More Advanced Baking Options‍

Are you daring enough to don your apron for a more challenging afternoon of fun? Advanced bake options usually take at least an hour, and that’s assuming you don’t have to start over at least twice. These are not bakes to try when you need to be at your aunt’s birthday party in 45 minutes, so plan accordingly. For more advanced bakes, you’ll often need an electric mixer, as well as low carb flours like almond and coconut flour, flaxseed meal, and psyllium husk powder. Make sure to have a thickener like xanthan gum on hand, leavening agents like baking powder and baking soda, and flavor enhancers like vanilla extract, almond extract, and sugar free chocolate chips. These ingredients will help you create a wide range of advanced low carb baked goods, from bread and muffins to cookies and cakes, all while keeping the carb content low. 

My personal favorites include our Air Fryer Chocolate Cake and Red Velvet Cake. 

A low carb lifestyle can be deliciously sweet and metabolically friendly at the same time. Whether you want to whip together something in two minutes or two hours, we’ve got options for you!

‍