How to Incorporate Keto Dessert into Your Diet


How to Incorporate Keto Dessert into Your Diet

It’s holiday season! With Thanksgiving just around the corner, you can almost smell the pumpkin pie and ice cream already. All you need is keto dessert. 

But if you practice a keto diet, you may not be looking forward to the dessert course. Everyone knows you can’t have dessert, right? 


Not only is it possible to enjoy delicious desserts while maintaining a strict keto diet, doing so will likely help you stick with your diet. 

How to Incorporate Keto Dessert into Your Diet

In this article, we will take a look at reasons for and against eating dessert on keto. Then we will talk about a few dessert options for keto dieters:  

  • Natural fruit 
  • Peanut butter 
  • Fat bombs 
  • Homemade dessert 
  • Pre-made dessert  

Why you should eat dessert on keto 

Dieting is hard. Your body and mind rebel against you the moment you begin to change your eating habits. Half the battle is psychological: if you can gather enough willpower, then you can stick to your diet.   

Unfortunately, most people do not have enough willpower to stick to a new diet. They go on one crash diet after another. Keto is certainly a long game, and anything you can do to make you stay with it longer will help.  

That’s why a little bit of dessert can go a long way. Almost everybody experiences cravings for sugary carbs at some point. Allowing yourself to satisfy those cravings safely will help you stick with keto.  

There’s only one problem: most desserts are not keto-friendly.  

Why you shouldn’t eat dessert on keto  

Most desserts are loaded with carbs and sugar. For a near-zero carb diet like keto, that’s a problem. Successful keto will bring your body to ketosis, a metabolic state where it burns fat because it ran out of carbs. But the moment you chow down on a delicious slice of cake, your body switches off ketosis to digest those cake carbs. 

But that doesn’t mean you can’t eat any dessert at all - just not high-carb and high-sugar desserts. Let’s take a look at a few desserts that won’t break ketosis.  

Natural fruits  

How to Incorporate Keto Dessert into Your Diet

Today, when most people hear the word dessert”, they think of processed foods like cookies, cake, ice cream, and pie. But for thousands of years, those kinds of food were rare and expensive, if available at all. Instead, people ate fruits, and in many parts of the world today fruit is still considered dessert.  

But be careful. Many fruits do contain some carbs. An apple, for example, contains an average of 14 grams of carbohydrates. If you eat more than one of them in one day, you might break ketosis. The safest way to eat fruit on keto is sparingly. Eat a few spaced out throughout the week, instead of several all at once.  

Some low-carb fruits include watermelon, strawberries, lemons, and raspberries. And although you may not think of them as dessert, tomatoes and avocados are excellent fruits for keto.  

Peanut butter  

How to Incorporate Keto Dessert into Your Diet

Peanut butter is low in carbs. Two tablespoons contain about 7 grams of carbs. Eaten in moderation, peanut butter can add a little sweetness to your life without breaking ketosis. Try spreading it on low carb vegetables like zucchini and celery!  

Keto fat bombs 

Keto needs fat. Some keto dieters have invented fat bombs”, which may sound gross but can actually be quite healthy for keto. Fat bombs are made from high fat, low carb ingredients like cream cheese, coconut oil, and peanut butter. Instead of the richness of carbs, you get the richness of fats.  

Make your own keto dessert using keto friendly ingredients  

You can absolutely make keto dessert out of alternative flours and sugar substitutes. Many use almond flour, for example. Check out some of our recipes for ideas: 

Buy pre-made keto desserts 

You can already buy pre-made keto desserts online or in many grocery stores. This option is perfect if you are on the go and want a quick treat. For obvious reasons, we recommend our Keto Krisp bars, made from all natural ingredients like almond flour and stevia. They come in a variety of flavors, including Chocolate Mint, Almond Butter, and Peanut Butter Chocolate Chunk.  


Dessert is an important part of life. Keto is no reason not to enjoy it! Plus, if you allow yourself a treat every now and then, your body will thank you. A little dessert now will make it easier to stick to your diet for the long term.  

If you want to enjoy some keto-friendly dessert this holiday season, some options include: 

  • Natural Fruit 
  • Peanut Butter 
  • Fat Bombs 
  • Homemade Desserts 
  • Pre-made Desserts  

But be sure to avoid carb-heavy traditional desserts, like pumpkin pie and brownies. And of course, if you choose not to eat any dessert, that’s ok too. 

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