Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (2024)

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Loaded with sweetness but no added sugars, this Keto Simple Syrup Recipe is so easy! Perfect for a sweet treat on the keto diet, this liquid sweetener is the best way to sweeten and add flavor to your favorite co*cktails, and hot keto drinks, or make it into pancake syrup for breakfast.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (1)

Contents hide

1 ❤️ Why you will love this recipe

3 🥣 How to make Sugar Free Simple Syrup

4 🫙 Storage Instructions

5 Ratios for different sweeteners

7 🍹 What drinks can I add homemade sugar-free simple syrup to?

8 ✨ How to make flavored homemade simple syrup

9 😋 More sweet keto recipes you will love

10 📖 Recipe

11 Keto Sugar-Free Simple Syrup Recipe

❤️Why you will love this recipe

  • Easy recipe: All you need to do is simmer the ingredients in water and then allow it to cool! So simple!
  • Quick: It takes 5 minutes to make this sugar-free classic simple syrup recipe, then just allow it to cool.
  • Health benefits: As we use natural sweetener instead of regular sugar, this is a great way to cut down on carbs and is much better for your blood sugar level as the glycemic index is much lower. Allulose and erythritol have a GI of zero, Xylitol has a GI of 7, and pure sugar has a GI of 65. Xylitol is also good for your teeth!
  • Shelf life: These low carb sugar free simple syrups last for 2 weeks (or more!).
  • So many uses: This is a great replacement for traditional simple syrup in your favorite drinks. It’s the perfect way to sweeten cold drinks like low carb co*cktails or hot drinks like coffee. You can also make a pancake or waffle syrup out of it.
  • Very low carb: With zero total carbs and zero net carbs per serving, what’s not to love?!

🗝️Key Ingredients & Substitutions

  • Sugar substitute: You will need to use sugar-free sweetener for this recipe. I’ve made instructions for allulose, erythritol, and xylitol for this post. They’re all a little different. Allulose is the easiest to use as it doesn’t tend to crystalize, but xylitol and erythritol can also work too. If you’re using granulated monk fruit sweetener or stevia, check the other ingredients as they tend to either be mostly erythritol or allulose based, so follow the instructions for the main ingredient.
  • Liquid sweetener: If you’re using erythritol or xylitol, adding a few drops of liquid stevia or monk fruit is required to bring the sweetness level up. These two sweeteners need to be diluted with more water than allulose to remain in liquid form. This will give you a less sweet syrup without the drops.
  • Water: Still water, ideally distilled water as it will give the best results, although I have used tap water and it has worked well for me.
  • Xanthan Gum: This key ingredient thickens the liquid to a syrup-like consistency so that it’s just like regular simple syrup. Otherwise, it’s quite thin, more like sweetened water than syrup. You can skip the xanthan gum if you’re not bothered about the consistency.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (2)

🥣How to make Sugar Free Simple Syrup

Using erythritol:

1. Begin by mixing the erythritol with the xanthan gum. This minimized lumps later as xanthan gum tends to be a little clumpy.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (3)

2. Carefully add the erythritol and xanthan mixture to a small saucepan along with the water and liquid sweetener, and turn on the heat.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (4)

3. There is no need to mix it yet, just allow it to heat up and you will see the erythritol beginning to melt.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (5)

4. Bring the saucepan up to a boil, and allow it to boil for 1 minute, whisking as it boils. This activates the xanthan gum.

5. Remove the pot from the heat, place a lid on top, and allow the keto simple syrup to cool to room temperature.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (6)

Using xylitol:

1. Begin by mixing the xylitol with the xanthan gum. This minimized lumps later as xanthan gum tends to be a little clumpy.

2. Carefully add the xylitol and xanthan mixture to a small saucepan along with the water and liquid sweetener, and turn on the heat. Try your best to keep the xylitol crystals in the water and not on the sides of the saucepan.

3. Do not mix it, just allow it to heat up and you will see the xylitol beginning to melt.

4. Bring the saucepan up to a boil, cover it with a lid, and allow it to boil for 1 minute. This activates the xanthan gum.

5. Remove the pot from the heat, keep the lid on top, and allow the keto simple syrup to cool to room temperature.

Using allulose:

1. Begin by mixing the allulose with the xanthan gum. This minimized lumps later as xanthan gum tends to be a little clumpy.

2. Add the allulose and xanthan mixture to a small saucepan along with the water, and turn on the heat.

3. Bring the saucepan up to a boil, reduce the heat, and stir it frequently as it simmers for 5 minutes.

4. Remove the pot from the heat, and allow the keto syrup to cool to room temperature.

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (7)

🫙Storage Instructions

Allow the sugar-free syrup to cool completely before storing. All 3 versions of this recipe should be stored in an airtight container like a jar.

  • Erythritol: Store at room temperature for up to 2 weeks.
  • Xylitol and Allulose: Store in the fridge for up to 2 weeks.

Ratios for different sweeteners

This is a handy key for the ratios of water to sweetener:

  • Xylitol and erythritol: 1 part sweetener to 2 parts water (1:2).
  • Allulose: Equal parts water and sweetener (1:1).
Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (8)

🪄Recipe Notes & Tips

  • Pet safety: Xylitol is not safe for dogs so keep this away from your furry friends! There isn’t enough evidence to tell whether or not it’s safe for cats or other pets, so it’s best to keep it away from them as well.
  • Putting a lid on it: This is an important step for erythritol and xylitol. The lid creates steam within the pot, which will gather any rogue sweetener crystals that are on the sides of the pot and drip them back into the liquid. Why does this matter? If the liquid comes into contact with one piece of granulated sweetener, it will recrystallize leaving you with a gritty syrup.
  • Cooling: Allow the syrup to cool naturally to room temperature. Crystallizing can happen if it is cooled too quickly.
  • Storing erythritol: Erythritol is a little fragile when it comes to liquid form, and refrigerating it will usually cause crystalization in my experience. Keep it at room temperature for the best results.
  • Cloudy color: The sugar free keto simple syrup will most likely have a cloudiness to it and not be crystal clear like regular simple syrup. This is because the xanthan gum makes it a little cloudy. It’s perfectly safe and still delicious!

🍹What drinks can I add homemade sugar-free simple syrup to?

  • Black coffee
  • Latte
  • Frappe
  • Iced coffee
  • Frappuccino
  • Hot Chocolate
  • Hot tea
  • Iced tea
  • Homemade Lemonades
  • Keto co*cktails
  • Christmas Gin Drink Recipe
  • Frozen Cherry Margaritas
  • Mulled Wine
  • Mocktails

✨How to make flavored homemade simple syrup

Yes, you can easily make different flavors with this homemade keto simple syrup recipe.

  • For bottled flavoring (for example, vanilla essence, orange essence, or maple for maple syrup): After the syrup has cooled, begin by adding 1 teaspoon of flavoring. Mix well and taste it. Add more flavoring as needed, tasting as you go.
  • For infusing flavor (for example, cinnamon sticks, allspice, cardamom, lemon zest, fresh ginger, strawberries, blueberries, rosemary, mint): Begin by boiling 1.5 cups of water with 1 cup of fruit, herbs, a couple of cinnamon sticks, and/or 2-3 tablespoons of spices. You will need the extra water as some will evaporate while it boils. Allow it to simmer for 20 minutes and then strain the ingredients with either a slotted spoon or through a strainer. Take care not to press down on any fruit if you want the syrup to remaining clear. Then follow the recipe adding your sweetener of choice and xanthan gum.
Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (9)

😋More sweet keto recipes you will love

  • Candied Walnuts
  • Keto Lemon Jello
  • Chocolate Fudge
  • Peanut Butter Fudge
  • Dalgona Candy

Have you made this recipe? I’d love to know <3 Tag me (@makehealthyrecipes) onFacebookandInstagram,Pin it on Pinterest, and please give it 5 stars with a review below!Don’t forget to subscribe to the email list (top right of this page) for sparkly new recipes in your inbox.

📖 Recipe

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (10)

Keto Sugar-Free Simple Syrup Recipe

Bethany Galloway

Loaded with sweetness but no added sugars, this Keto Sugar-Free Simple Syrup Recipe is so easy! Perfect for a sweet treat on the keto diet, this liquid sweetener is the best way to sweeten and add flavor to your favorite co*cktails, and hot keto drinks, or make it into pancake syrup for breakfast!

5 from 3 votes

Print Recipe Pin Recipe

Cook Time 5 minutes mins

Total Time 5 minutes mins

Course Keto

Cuisine American

Servings 16 Servings

Calories 0.2 kcal

Ingredients

For Erythritol and Xylitol

  • 1/2 cup sweetener
  • 1/8 teaspoon xanthan gum optional for thicker syrup
  • 1 cup water
  • 10-20 drops liquid sweetener

For Allulose

  • 1/2 cup allulose
  • 1/2 cup water
  • 1/8 teaspoon xanthan gum optional for thicker syrup

Instructions

Erythritol

  • Begin by mixing the erythritol with the xanthan gum. This minimized lumps later as xanthan gum tends to be a little clumpy.

    Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (11)

  • Carefully add the erythritol and xanthan mixture to a small saucepan along with the water, and turn on the heat.

    Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (12)

  • There is no need to mix it yet, just allow it to heat up and you will see the erythritol beginning to melt.

    Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (13)

  • Bring the saucepan up to a boil, and allow it to boil for 1 minute, whisking as it boils.

  • Remove the pot from the heat, place a lid on top, and allow the keto simple syrup to cool to room temperature before storing or using. *see note 4

    Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (14)

Xylitol

  • Begin by mixing the xylitol with the xanthan gum. This minimized lumps later as xanthan gum tends to be a little clumpy.

  • Carefully add the xylitol and xanthan mixture to a small saucepan along with the water, and turn on the heat. Try your best to keep the xylitol crystals in the water and not on the sides of the saucepan.

  • Do not mix it, just allow it to heat up and you will see the xylitol beginning to melt.

  • Bring the saucepan up to a boil, cover it with a lid, and allow it to boil for 1 minute.

  • Remove the pot from the heat, keep the lid on top, and allow the keto simple syrup to cool to room temperature before storing or using. *see notes for storage instructions

Allulose

  • Begin by mixing the allulose with the xanthan gum. This minimized lumps later as xanthan gum tends to be a little clumpy.

  • Add the allulose and xanthan mixture to a small saucepan along with the water, and turn on the heat.

  • Bring the saucepan up to a boil, reduce the heat, and stir it frequently as it simmers for 5 minutes.

  • Remove the pot from the heat, and allow the keto syrup to cool to room temperature before storing or using. *see notes for storage instructions

Notes

  1. Pet safety: Xylitol is not safe for dogs so keep this away from your furry friends! There isn't enough evidence to tell whether or not it's safe for cats or other pets, so it's best to keep it away from them as well.
  2. Putting a lid on it: This is an important step for erythritol and xylitol. The lid creates steam within the pot, which will gather any rogue sweetener crystals that are on the sides of the pot and drip them back into the liquid. Why does this matter? If the liquid comes into contact with one piece of granulated sweetener, it will recrystallize leaving you with a gritty syrup.
  3. Cooling: Allow the syrup to cool naturally to room temperature. Crystallizing can happen if it is cooled too quickly.
  4. Storing erythritol: Erythritol is a little fragile when it comes to liquid form, and refrigerating it will usually cause crystalization in my experience. Keep it at room temperature for the best results.
  5. Cloudy color: The sugar free keto simple syrup will most likely have a cloudiness to it and not be crystal clear like regular simple syrup. This is because the xanthan gum makes it a little cloudy. It's perfectly safe and still delicious!

Storage instructions

All 3 versions of this recipe should be stored in an airtight container like a jar.

  • Erythritol: Store at room temperature for up to 2 weeks.
  • Xylitol and Allulose: Store in the fridge for up to 2 weeks.

Nutrition

Serving: 1gCalories: 0.2kcalCarbohydrates: 0.04gSodium: 2mgPotassium: 0.2mgFiber: 0.04gCalcium: 1mg

Keyword allulose, drinks, erythritol, keto sweetener, keto syrup, low carb, pancakes, simple syrup, xylitol

Tried this recipe?Let us know how it was!

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  1. Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (21)
    I did the erythritol version and was so happy that it didn’t crystalize for once!!

    Reply

Leave a Reply

Keto Simple Syrup Recipe (3 Ways! Allulose, Erythritol, + Xylitol) (2024)

FAQs

Will xylitol take me out of ketosis? ›

Still, xylitol, sorbitol, and isomalt are all suitable on a keto diet. You may simply want to scale back your intake if you notice any gastrointestinal side effects. One sugar alcohol that appears to be less keto-friendly is maltitol.

Does erythritol break ketosis? ›

Erythritol is a great choice for keto. It has few side effects, virtually no calories, and zero carbs while offering possible health benefits. Erythritol is different compared to other sugar alcohols because it doesn't raise blood sugar or insulin significantly.

What is the best sugar alcohol for keto diet? ›

For best results, swap about 1 1/3 cups (267 g) of erythritol for each cup (200 g) of sugar. Erythritol is a type of sugar alcohol that's 80% as sweet as regular sugar with just 5% of the calories. Studies show that the carbs in erythritol don't affect blood sugar the same way as regular sugar.

How do you thicken syrup without sugar? ›

Make a 1:1 ratio of cornstarch and water.

In a small bowl, combine equal amounts of cornstarch and warm water, starting with 3 tablespoons (44 mL) of each. Mix them together with a spoon until they form a gritty paste. Cornstarch is a thickening agent that won't change the flavor of your syrup.

What sweetener knocks you out of ketosis? ›

FiberYum: Very high gylcemic index of 35, which means it will spike your blood sugar levels to double that of regular sugar. It can knock you out of ketosis and trigger sugar cravings. It's also very high in calories, roughly 660 per 100g. Yacon Syrup: Packed with sugar and high in calories.

What sweeteners don't break ketosis? ›

When it comes to choosing a Keto-friendly sweetener, it's best to stick with stevia or monk fruit for the most part. With zero net carbs and little to no effects on blood sugar, these sweeteners are ideal for satisfying sugar cravings with minimal, if any, known side effects.

Is allulose keto-friendly? ›

Allulose is keto-friendly

As such, it's perfectly suitable for the keto diet, as well as those seeking to manage diabetes or lose weight. Food manufacturers favor allulose as a sugar substitute for making keto-friendly products ranging from protein bars to frozen dairy desserts to syrups.

Which is better for keto xylitol or erythritol? ›

The reason we would not recommend the excessive use of Xylitol (7) is that it has a higher glycaemic index than erythritol (0) and so technically it would have more of an effect on your blood sugars than xylitol. It might not kick you out of ketosis but why bother if erythritol has a similar effect.

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What alcohol has 0 carbs and 0 sugar? ›

Spirits Pure spirits like gin, whisky, vodka, and tequila are suitable drink choices for people following a keto diet. These drinks are low-calorie and contain zero added sugar and zero carbs. You can drink them plain or mix them with low-carb mixtures like soda water, diet soda, or sugar-free tonic water.

Is co*ke Zero good for keto? ›

You can drink zero-calorie sodas while on keto. These include Diet co*ke, co*ke Zero, Diet Pepsi, and other no-carb options. You can even make homemade soda with carbonated water, fresh fruits, and plant-based sugar additives.

Is popcorn okay for keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Can you have maple syrup on a keto diet? ›

Maple syrup

Just as is the case with honey, maple syrup too is considered to be a healthier version of refined sugar. While maple syrup contains micronutrients like manganese and zinc, it is also high in calories and carbs and thus must be avoided in a keto diet.

How do you make simple syrup that doesn't crystalize? ›

Keep your mixture at medium heat when mixing it in a saucepan on the stovetop. It doesn't need to boil. Using distilled water helps crystals from forming, however crystallization still happens if the simple syrup is placed in the fridge or if the 2 parts water to 1 part sweetener ratio isn't followed.

How do you substitute sugar for simple syrup? ›

One teaspoon of granulated white sugar equals about 1.5 teaspoons of simple syrup. If your recipe calls for a teaspoon of simple syrup, you might want to drop in only about two-thirds of a teaspoon of the granulated variety. You can always add more sugar, but you can't take it back out.

Does xylitol break intermittent fasting? ›

The short answer is no! ❌ Xylitol is a low-calorie, low-glycemic sweetener that has been shown to have a minimal impact on blood sugar levels. This means that it is a safe and effective alternative to sugar while fasting.

Does xylitol cancel out carbs? ›

Interestingly, Xylitol does not raise blood sugars or insulin levels in the same way that sugar does, meaning that it does not count as net carbs, making it popular for keto'ers. This sweetener is most often used in sugar-free gum as well as certain mouthwashes.

Does xylitol spike insulin? ›

Xylitol Has a Very Low Glycemic Index and Doesn't Spike Blood Sugar or Insulin. One of the negative effects of added sugar — and high-fructose corn syrup — is that it can spike blood sugar and insulin levels.

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