Introduction

I grew up on honey and toast. It was my go-to breakfast, snack, and late-night treat. When I first went keto, I thought that meant I’d have to say goodbye to both bread and honey. Thankfully, the opposite has proven to be true.

Is Honey Allowed on Keto?

Traditional honey is very high in carbohydrates, making it unsuitable for a keto diet. However, with a few simple substitutions, you can make sugar-free honey that tastes like the real deal AND stays in ketosis!

Why I Love This Recipe

Authentic Taste: It tastes like real honey! I use a super secret ingredient (hint: it’s honey flavoring) to give it the true honey flavor.
Perfect Consistency: Golden brown with a thick, smooth, and pourable texture.
Versatile: Enjoy it by the spoonful, drizzled over keto pancakes or biscuits, and perfect for baking.

Ingredients Needed

Xanthan Gum: Thickens the honey and makes it pourable and sticky.
Water: Use warm water, not boiling.
Sugar-Free Brown Sugar: Options include homemade brown sugar substitute, golden monk fruit sweetener, erythritol, or allulose.
Honey Extract: The key ingredient! Provides a strong honey flavor while remaining keto-friendly.

How to Make Sugar-Free Honey

Follow these simple steps to create your own keto-friendly honey at home.

Step 1: Dissolve Xanthan Gum

In a small bowl, add half of the warm water and the xanthan gum.
Whisk until the xanthan gum has mostly dissolved.

Step 2: Simmer

In a small saucepan over medium heat, combine the remaining warm water and keto brown sugar.
Bring to a boil, then add the xanthan gum mixture.
Whisk well, reduce to low heat, and simmer for 10-12 minutes until thickened.

Step 3: Add Honey Extract

Remove the pan from the heat and whisk in the honey extract.
Allow the mixture to cool completely.
Transfer to a sterilized jar and refrigerate until it thickens further.

Keto Honey

Olivia Swift

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Prep Time 1

Cook Time 10

Total Time 11

Course Main Course

Cuisine American

Servings 20

Calories 3 kcal

Ingredients

2 cups warm water divided
1 teaspoon xanthan gum
1 cup keto brown sugar or allulose
1 1/2 tablespoons honey extract

Instructions

Dissolve Xanthan Gum:
In a small bowl, add half of the warm water and xanthan gum.
Whisk very well until the xanthan gum has mostly dissolved.
Simmer:
In a small saucepan over medium heat, add the remaining warm water and keto brown sugar.
Bring to a boil, then add the xanthan gum mixture.
Whisk well, reduce the heat to low, and let it simmer for 10-12 minutes until thickened.
Add Honey Extract:
Remove the saucepan from heat and whisk in the honey extract.
Allow the honey to cool completely before transferring it to a sterilized jar.
Refrigerate until it thickens further.

Notes

Nutrition (Per Serving)

Calories: 3 kcal
Carbohydrates: 1g
Protein: 1g
Fiber: 1g
Vitamin A: 3 IU
Vitamin C: 3 mg
Calcium: 3 mg
Iron: 3 mg