With so many low-carb mixers and sugar substitutes available these days, it’s easier than ever to enjoy your favorite cocktails at home without sabotaging your diet.
The foundation of many keto-friendly cocktails is a simple syrup made from allulose-based sweeteners, erythritol (like Swerve), liquid Stevia, yacon syrup, or agave syrup.
With so many options available, how can one possibly choose?
A few points to consider:
- Allulose-based sweeteners are easy to use, as they replace sugar on a 1:1 basis in recipes.
- Erythritol comes in granular, brown and confectioners sugar formularies. However, it can be difficult to reconstitute at colder temperatures and has a tendency to "clump" in crystalized form.
- While agave syrup has a low glycemic index and is sweeter than cane sugar, it contains 4.7 grams of carbohydrates per teaspoon. So if you're using a lot of it, the health benefits are minimal.
One last point, and this is purely anecdotal... having taken care of many diabetic patients in my nursing career, some sugar-free foods (like sugar-free candy) come with the unpleasant side effect of diarrhea. Moderation is key!
All that being said, my simple recipe tastes exactly like regular simple syrup when used in basic cocktails. It is easy to make and use. It is light but flavorful.
Most important, it has zero grams of carbohydrates.
- 1/2 cup Allulose-sweetening powder
- a little more than 1/2 cup of water
- Add water and sweetening powder to a saucepan.
- As you heat your water to boiling, continually stir to make sure the crystals are dissolved.
- Remove from heat once your solution is clear.
- Using a funnel, pour your syrup into a close-cap bottle and keep in the fridge.
For a fun variation on this syrup, add two sticks of cinnamon or ginger to your saucepan. Let the ingredients steep for one hour, then strain. Pour into your close-cap bottle.
For more low-carb cocktail substitutes, here's a visual guide to keeping your cocktails low in added sugar.
Want more keto options? Check out the following:
- Calming Keto Lavender French 75
- Keto Paloma: Fall in Love with This Low Carb Tequila Drink
- Simply Delicious Low Carb Coffee Liqueur
Thanks for the recipe. How does one thicken it?
Erin Devine, RN BSN
It naturally thickens as it cools!