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Can I eat chocolate on a Keto Diet?

by | Sep 22, 2018

I Love Chocolate and I eat a Keto Diet.

I. Love. Chocolate.

I love it. I love, love, love it. I always have. And – never say never (blah, blah, blah) – I will never stop, not even on a Ketogenic diet.

Do you feel the chocolate love?

I’m guessing since you’re reading this that you do. We share a bond, you and I. Why should Keto stand between us and our chocolate?  It shouldn’t and it won’t, and I’m going to give you my keto chocolate secrets.

Can I tell you a secret?

Those people that don’t like chocolate…

I don’t get that.

That’s not possible, right?

Can you eat chocolate on a Keto Diet?

Yes!  You can eat chocolate on the Ketogenic Diet while staying in Ketosis.

I eat something chocolate every day. Ok, several things chocolate. Every day.

I know there are people that I highly respect in the natural, whole food world that talk about how yes, they love chocolate. So they haven’t given it up, even while eating an incredibly low-carb, ketogenic diet. They eat one small square each day.

One small square. Really? That’s so not me.

Chocolate and I have a long and storied love affair. At one point in my life, it was torrid and decidedly codependent. When I was a sugar-burner, eating a whole-grain based, carb-dependent, insulin roller coaster inducing diet, I would literally sit down and eat an entire package of Oreo’s.

I knew I shouldn’t. I knew I’d regret it.

Sometimes I’d even have the willpower to not buy them when I was at the store. But just like that ex-boyfriend that you know you shouldn’t call because it never ends well, if I brought them home, I gorged on the whole thing.

Sometimes I even dipped them in a mixture of melted peanut butter and chocolate syrup.

Yup.

And regret it I did. For real, as the years went by, I was even starting to notice that my heart would race after a sugar binge like that. And my throat would itch.

And you know that my jeans didn’t fit right.

Then I switched to a lower-carb, Primal-style diet and became fat adapted. So while I didn’t have the crazy hormone-induced, insatiable cravings for sugar that led me to binge on my beloved chocolate, I’ve still always found ways to incorporate chocolate into my daily life. Now I just do it in ways that enhance my health.

The first step was getting accustomed to darker chocolate. My sweet tooth started to diminish the more I incorporated fat into my diet, so that made it easier.

I got to the point where chocolate bars that are 85% cacao taste much better to me than milk chocolate. But I was still finding that if I ate some every day, it was hard to maintain my weight.

Of course, it could have been the red wine that went so well with the dark chocolate bar, but either way, it wasn’t doing my hips any favors.

Dark Chocolate & Keto

For me, finding a chocolate bar that tastes great, has a high cacao content, and zero cane sugar was paramount. If I’m going to eat some every day, my body just can’t handle that amount of carbs. So my clear winner when it comes to chocolate bars is Lily’s 70% Chocolate Stevia Sweetened Chocolate Bar with Sea Salt. They have several flavors, but the Sea Salt is the hands down favorite for me. Great flavor, great texture, and no added sugar!

Everybody’s carb tolerance is different, though. And especially if you don’t double down with the red wine, you may find that incorporating a little bit of a dark chocolate bar with very low sugar works for you.

Just because it didn’t work for me doesn’t mean it’s no good for anyone. There is no one right way to Keto.

You will want to find very dark chocolate, with a high cacao content. The higher the cacao, the lower the sugar, and that’s good for Keto. Also, the cacao is high in antioxidants, flavonoids and minerals like magnesium!

I’ve tried quite a few brands of chocolate bars in my day. And I found some really great ones on the way. If you want to see how these fit into your ketogenic lifestyle, here’s the info you need.

My Favorite Low Carb Dark Chocolate Bars for Keto

Lily’s 70% Dark Chocolate Stevia Sweetened Chocolate Bar with Sea Salt. This may be the best choice for someone who is new to either Keto or eating dark chocolate. The 70% cacao content makes it a little less intense, and the stevia sweetener softens it up a bit. One of the ingredients is inulin, which is an indigestible fiber. It is often added to low-carb products as a way to increase the fiber content, thereby lowering the net carbs. Everyone reacts a little differently to products containing such “fiber stuffers”, so you may want to watch and see how you react. I’ve never had any kind of stomach upset from the inulin, and it may even help improve gut health by providing a prebiotic food source for gut bacteria. One serving is half a bar, and if you subtract both the fiber and the sugar alcohols from the sweeteners, each serving has 4 net grams of carbs.

Green & Black’s Organic 85% Cacao Dark Chocolate Bar. This bar is my favorite for flavor, texture and that silky, melty feeling in your mouth when you eat it. It does contain cane sugar, and you will want to experiment to find out what an appropriate serving is for you. The label says that one serving is 12 small squares. (Each bar has a total of 30 squares.) For me, 12 squares is way too much. Each small square has 1.333 net carbs, or 9 net carbs for a full serving. Honestly, I’ve never tried having only one small square because I know myself. If only having one or two is your wheelhouse, let me know how it goes!

Taza Chocolate Stone Ground 87% Dark Bolivia. The stone ground taste and feel of this bar are very unique, and I really loved that. It tastes and feels less refined. There is an almost granular feel to the chocolate, very unlike the smooth texture of most chocolate I’ve had. The fact that it is so different is one of the things I like most about it! One full serving is half a bar, and that has 10 net carbs.

Lily’s Premium Baking Chips 55% cacao. You’ll see these referenced in a lot of Keto dessert recipes around the internet. They are a much lower cacao content, so they flavor is much closer to milk chocolate than anything else on this list. The ingredient list is the same as for the bar above, so keep the inulin in mind. One serving is 60 chips and has 2 net grams of carbs.

 

The Chocolate that I eat on Keto

Chocolate and I, we’ve come a long way. We’re much healthier and even-keeled now.

I don’t eat extremely low-carb every day, but my chocolate usually is. While I often have a serving of my Lily’s chocolate bar, the best chocolate treats in my opinion are homemade. I make my own chocolate treats now, with little to no sugar at all. My daily chocolate is made with incredibly nutrient dense, real foods. My Keto Chocolate nourishes my body in the way that chocolate nourishes my soul. Bonus.

My two very favorite recipes, I make weekly as part of my meal prep, so I always have them on hand. Creamy, smooth Chocolate Avocado Mousse and Chocolate Coconut Fat Bombs are essential to my keto diet success. I always know that I have a chocolate treat, made with real, wholesome ingredients, with zero added sugar and all the chocolate goodness that I crave.

Those two recipes aren’t the only treats I make, though! Here are a few more that you might like. The following recipes are geared toward very dark chocolate taste. If you want it sweeter, adjust the sweetening to your own level. For most of these recipes, I use no sweetener at all or a small amount of Swerve, an erythritol-based, Keto-friendly sweetener.

Best Chocolate Keto Dessert Recipes

Links Below

Avocado Mousse Recipe

Keto Avocado Mousse

Smooth and creamy, this avocado mousse recipe is low in carbs and high in great dark chocolate flavor! Full of delicious, satisfying fat plus dense with vitamins and minerals, you’ll love this low carb dessert. Perfect for a Keto Diet.
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Course: Dessert, Fat Bomb
Cuisine: Keto
Keyword: Keto Recipe
Prep Time: 15 minutes
Cooling time in Fridge: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 247kcal
Author: Angela Davis

Ingredients

Instructions

  • Pit your avocados, and be careful! Watch the video below for a demonstration. Scoop the flesh out and place in a food processor.
  • Add coconut milk to food processor. Most canned coconut milk will have separated and the cream will be a thick layer at the top. To get just half, use a table knife and slice through the cream, scooping half into the processing bowl. Then pour about half the coconut water into the bowl. Stir the remaining contents of the can together, place in a ziplock bag and save for another use.
  • Add cream, vanilla, salt, cacao powder and sweetener to bowl. Pulse until ingredients start to combine, then process on high until smooth. Scrape down the sides once or twice to make sure everything gets incorporated.
  • Taste and adjust if needed. If it’s too avocado-y, add more cacao powder and sweetener. If it’s too bitter, add sweetener. If it’s too sweet, add cacao powder!
  • Keep your mousse in a covered container in the refrigerator. Try not to eat it all at once!

Notes

Avocado Mousse Ingredients Notes:

Avocados are one of the fruits that you really don’t need to spend extra money on for organic. They consistently appear on the Clean 15 List for least pesticide residue.  Please be careful pitting the avocados.  If you've not done it before, please watch this quick "How to Pit an Avocado" video that I made.  You don't want to get Avocado Hand.
When buying coconut milk, look for whole fat versions with the shortest ingredient list. While coconut won’t show up on the clean or dirty list, most research says that organic doesn’t make a big difference here either. Our favorite brand happens to be organic, and it only contains coconut and water.
With heavy whipping cream, as with all dairy, look for grass fed and organic when available and within your budget.
Our favorite cacao powder is here. Cacao is different than the conventional cocoa powder found in most grocery stores. It is cold-pressed instead of processed with high heat, so it retains much higher levels of antioxidants, flavonoids, minerals and fiber.
Swerve Sweetener is primarily erythritol, a sugar alcohol that provides about 60-70% of the sweetness of sugar without the calories or any effect on your blood sugar. While not perfect, it is the best Keto sweetener option I have found and it does not cause me any digestive issues, which some sugar alcohols do. If you want to avoid it, a great Primal/Paleo option is to use honey instead, in approximately the same amount, to taste.
Vanilla extract and salt help balance the sweet and bitter flavors and bring out the chocolate flavor. Get the real stuff when it comes to the vanilla extract, and we use pink Himalayan sea salt.

Nutrition - Not laboratory tested.

Nutrition Facts
Keto Avocado Mousse
Amount Per Serving
Calories 247 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 9g45%
Cholesterol 10mg3%
Sodium 19mg1%
Potassium 628mg18%
Carbohydrates 24g8%
Fiber 9g36%
Sugar 1g1%
Protein 4g8%
Vitamin A 256IU5%
Vitamin C 10mg12%
Calcium 28mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Love this recipe?Please give it a rating in the comments below!

Keto Fat Bomb Peanut Butter Cup Recipe

Peanut Butter Keto Fat Bomb Recipe

If you like peanut butter cups but want to avoid the sugar, this is the ketogenic treat for you! These fat bombs have the flavor and feel of peanut butter cups, plus added fat to help you on your keto journey.
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Course: Dessert, Fat Bomb
Cuisine: American, Keto
Keyword: Keto Recipe
Prep Time: 5 minutes
Time in Freezer: 40 minutes
Total Time: 45 minutes
Servings: 12 servings
Calories: 106kcal
Author: Angela Davis

Ingredients

Instructions

  • If coconut butter is solid, you’ll need to warm it up to make it easily stirable. It will scorch easily if microwaved, so it is better to place in a pan of hot water, in front of the vent of your oven while it is on, wrap in a hot pad or place in a very low (200 degrees or less) oven for 5 minutes at a time. Whatever method you use, check it often. Once you can easily stir it, measure out ½ cup into a microwave-safe bowl. Add peanut butter and microwave for 20 second intervals, checking between each, until peanut butter is soft and will combine with coconut butter.
  • Add cocoa powder, sweetener, vanilla and salt. Distribute into lined muffin tin and freeze until set. If you don’t have a muffin tin, pour the contents into a 9”x9” pan lined with parchment or waxed paper. Place in freezer.
  • If using a pan, after 20 minutes, score the fat bombs with a sharp knife, cutting about half-way through. Return to freezer for another 20 minutes.
  • Once completely set, remove from pan and break into servings along the score lines.
  • Store in freezer.

Nutrition - Not laboratory tested.

Nutrition Facts
Peanut Butter Keto Fat Bomb Recipe
Amount Per Serving
Calories 106 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g10%
Sodium 22mg1%
Potassium 92mg3%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 1g1%
Protein 3g6%
Vitamin C 1mg1%
Calcium 8mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Love this recipe?Please give it a rating in the comments below!

Keto Chocolate Collagen Shake Recipe

Keto Chocolate Collagen Shake Recipe

Full of chocolate, collagen and healthy, ketogenic fat. This shake will beat the heat and your sweet tooth!
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Course: Dessert
Cuisine: American, Keto
Keyword: Keto Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving
Calories: 211kcal
Author: Stacey Davis

Ingredients

  • 3 tbsp heavy whipping cream organic
  • 2 tbsp collagen hydrolysate We use Great Lakes Gelatin Collagen Hydrolysate (Link in Notes Below)
  • 1 tbsp Cacao Powder We use Navitas Organics Cacao Powder (Link in Notes Below)
  • 1/4 tsp pure monk fruit extract optional, more or less to taste. We use Smart 138 Pure Monk Fruit. (Link in Notes Below)
  • 1 cup ice
  • 1/4 cup water

Instructions

  • Combine all ingredients in a blender, food processor or similar. We use the Magic Bullet, with it's handy single serving cup to blend in. Blend until ice is well incorporated. Add more water if necessary to achieve desired consistency.

Notes

This is the Cacao Powder (affiliate link) we used in this keto collagen shake.
Here is the Great Lakes Gelatin Collagen that we use at our house.
And here's a link to the Monk Fruit Sweetener that we used in this low carb chocolate shake.

Nutrition - Not laboratory tested.

Nutrition Facts
Keto Chocolate Collagen Shake Recipe
Amount Per Serving
Calories 211 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 11g55%
Cholesterol 62mg21%
Sodium 58mg2%
Potassium 82mg2%
Carbohydrates 4g1%
Fiber 2g8%
Sugar 1g1%
Protein 13g26%
Vitamin A 662IU13%
Calcium 29mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Love this recipe?Please give it a rating in the comments below!

Easy Keto Dessert Recipe

Ingredients

Instructions

  • When you open the can of coconut milk, the cream will likely be at the top. Stir to combine the cream and the water, then measure out half the contents. Save the other half for another recipe.
  • Combine all ingredients, cover and refrigerate overnight or 6-8 hours. Second serving will keep in refrigerator for several days.
  • Eat. Become a fat burning human!

Nutrition - Not laboratory tested.

Nutrition Facts
Overnight Mint Chocolate Keto Pudding Recipe
Amount Per Serving
Calories 65 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 25mg1%
Potassium 69mg2%
Carbohydrates 6g2%
Fiber 5g20%
Sugar 1g1%
Protein 2g4%
Calcium 76mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Love this recipe?Please give it a rating in the comments below!

Disclaimer: I am neither a licensed nutritionist nor medical professional.  I never prescribe diets.  I only share my personal experiences and those of my clients for informational purposes only.  Nutrition details are provided for informational purposes only, and should not be considered medical nutritional data. You should consult your medical professional before making any major changes in the way you eat.

2 Comments

  1. Sue

    You should look into Choc Zero, sold thru Amazon. Great chocolate for Keto or just low sugar/carb eaters. The peppermint bark is the best!

    Reply
    • Stacey Davis

      Thanks for the recommendation!

      I was going to order some of the Peppermint Bark to try, but I don’t think I found the right one. This ChocZero Bark isn’t what you talking about, is it?

      Have you tried any of their Low Carb Syrups?

      Reply

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