If you’re on a keto diet, you’ll be no stranger to the fact that cakes and cookies are generally off-limits. Luckily, we have the recipe for keto chocolate chip cookies with monk fruit – and we’re going to tell you how to make them!
The Keto diet has become exceedingly popular in recent years, particularly with those who have weight loss goals. Of course, allowing only 5% of your daily calorie for carbs isn’t easy. Particularly when it comes to finding keto-friendly veg such as carrots or cabbage.
Is Carrot Ketogenic Compliant? Which Vegetables to Eat on Keto Diet
For some, it is the lack of sweet treats that is hardest, and that’s where keto cookies made with monk fruit can help out!
But what exactly is monk fruit, and why is it good for a keto diet?
Well, we’re going to tell you more about eating monk fruit on a keto diet. And give you the recipe for delicious keto chocolate chip cookies!
Photo credit: Felix Hu via Pixabay
What Exactly Is Monk Fruit?
Monk fruit is a small green melon that, until recently, has been relatively unknown to most of us. It is now growing in popularity, particularly as a health food due to it’s unique and nutritious properties.
So where does monk fruit come from?
Well, this little fruit, also known as Luo Han Guo, comes from South East Asia. It was originally cultivated by Luo Han monks, after whom it is now named.
Monk fruit is extremely hard to buy as whole fruit, as it doesn’t travel well and spoils easily. You are much more likely to find monk fruit sweetener, the product that is used in baking today. (Monk fruit sweetener is produced from the fruit itself, through crushing the fruit and collecting the juices.)
So, is monk fruit sweetener good for a ketogenic diet?
Well, let’s find out!
Is Monk Fruit Good for a Ketogenic Diet?
Monk fruit sweetener is fast becoming a popular alternative to sugar in baking and cooking. It is particularly popular because it comes straight from real fruit, and is completely natural.
But is it good for the ketogenic diet? Well, first we need to understand what exactly is in monk fruit sweetener!
This sugar alternative comes in two different forms:
Monk Fruit Pure Extract
Photo credit: ThamKC via Envato Elements
This is a pure, concentrated monk fruit extract, with absolutely no other ingredients. You can buy pure monk fruit extract in both powder and liquid form. However, there is one thing to look out for.
The pure monk fruit extract is more than 200 times sweeter than table sugar! Yes, it is extremely sweet! The strange thing? Well, monk fruit sweetener has absolutely zero calories, zero carbohydrates and, despite its sweetness, actually doesn’t cause a spike in your sugar levels!
Monk Fruit Sweetener with Added Bulking Agents
This form of monk fruit sweetener is closer to regular table sugar, as it contains agents such as dextrose, allulose, and erythritol. Monk fruit blended with allulose is easiest to bake with, as it replaces sugar with a 1:1 ratio. This reduces your risk of a sickly-sweet bake!
This form of monk fruit sweetener also has zero calories and zero carbohydrates – amazing!
So, the question is whether monk fruit is suitable for a ketogenic diet. Well, seeing as both forms of monk fruit sweetener contain zero carbohydrates – the answer is yes!
So, are there any other health benefits to this little sweet fruit? Let’s find out!
What Are the Health Benefits of Monk Fruit?
Monk fruit is an extremely unique fruit – and not only because it’s a great carb-free option on a keto diet!
The properties of this fruit make it a popular alternative for many people, due to its numerous health benefits.
We’re going to take a closer look at the benefits of monk fruit!
Monk Fruit Promotes Weight Loss
Photo credit: Alicia Harper via Pixabay
Yes, it seems obvious as we are about to use it in a keto-friendly recipe, but monk fruit promotes weight loss.
This little fruit has no calories, carbs, or fat, so it is a great choice of sweetener for anybody trying to achieve weight loss. Monk fruit can be used as a natural sweetener in many recipes, including smoothies! In fact, you can save a lot of calories by simply switching your table sugar for monk fruit throughout the week!
Safe Alternative for Diabetes
Monk fruit is ideal for those with diabetes, as it generally doesn’t cause a spike in blood sugar levels when consumed. Despite monk fruit being so sweet, this sweetness comes from all-natural compounds, and so doesn’t impact insulin sensitivity.
Of course, you still need to be careful when using monk-fruit products, as many can still contain added sugars. But pure monk-fruit extract, and some blends, are generally safe for those with diabetes.
It is Anti-Inflammatory
Much like Manuka Honey, Monk fruit is a natural anti-inflammatory, and is traditionally used to treat sore throats when taken in a hot drink! So, next time you’re feeling a little croaky, try adding a little monk fruit to your hot tea!
Manuka Honey: Everything from Side Effects to Benefits
Monk fruit really is quite an amazing fruit. We know it is safe for diabetes, can promote weight loss – and of course, is ketogenic friendly!
Now, all we need to do is get baking the keto chocolate chip cookies with monk fruit! Let’s take a look at the recipe!
Keto Diet Chocolate Chip Cookies with Monk Fruit
These keto-friendly chocolate chip cookies with monk fruit might be a keto-baking miracle! It might be hard to believe, but each cookie only contains 1.1 net carbohydrates!
Photo credit: StockSnap via Pixabay
So, let’s take a look at how to make these keto chocolate chip cookies!
You will need:
- ¾ cup of monk fruit sugar
- ½ teaspoon of baking soda
- ¼ teaspoon of baking powder
- 1 ¼ cups of almond flour
- ½ teaspoon of salt
- 1 stick of softened butter (1/2 cup)
- Single large egg
- 1 teaspoon vanilla extract
- 1 cup dark chocolate chips
Recipe
Step 1: Preheat oven to 180 degrees Celsius
Step 2: In a mixing bowl combine the baking soda, baking powder, almond flour, and salt – mix well.
Step 3: In a separate bowl, mix the butter, monk fruit sugar, and vanilla extract in a bowl until creamy.
Step 4: Add the egg and beat the mixture using an electric whisk or by hand.
Step 5: Gradually add the dried flour mixture a bit at a time, stirring well as you pour. Mix well until smooth.
Step 6: Add the dark chocolate chips.
Step 7: Leave the mixture to chill in the refrigerator for 30 minutes. This prevents the cookies from spreading, leaving you with a nice chewy texture!
Step 8: Bake in the oven for 9 minutes, or until golden on top.
Step 9: Enjoy!
So, there you have it: delicious ketogenic chocolate chip cookies made with a monk fruit alternative! Who says you can’t have treats on a low-carb diet!
Of course, monk fruit isn’t the only popular alternative when it comes to baking! Applesauce is a popular substitute in dairy-free, vegan-friendly cooking! Like these whole wheat banana oatmeal muffins – healthy and delicious!
How to Make: Whole Wheat Banana Oatmeal Muffins with Applesauce
If you enjoyed our keto chocolate chip cookie recipe, let us know in the comments!
