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Dark Chocolate on the Keto Diet

by | June 26th, 2020

What is the Keto Diet?

The Keto diet is essentially a diet high in fatty foods.

Short for “Ketogenic”, the diet forces you to reduce the amount of carbs you consume.

Following a Keto diet typically means you will eat 60-70% fat, 15-30% protein and 5-10% in Carbs.

When you have a higher fat intake as opposed to carbs & proteins, the body is automatically thrown into Ketosis.

In Ketosis, your body forces the fat to be burned off instead of the carbs.

As you body breaks down the fat stored for energy, you will produce an organic compound known as “Ketones”.

Because the body no longer uses Glucose (which you get from the carbs), it will look for an alternative source to burn for energy.

The fats!

Can you really eat Dark Chocolate on Keto?

If you’re a chocolate lover and always stayed away from the Keto diet because chocolate is known for it’s sugary tendencies. Fear not!

Yes! You can totally incorporate chocolate into your keto diet, but make sure it’s dark chocolate & be careful of serving sizes.

There are several ways you can use chocolate on a Ketogenic diet. The key here is to only incorporate dark chocolate with a high percentage of Cocoa (over 80%).

The higher the Cocoa content, the lower the sugar. This makes it easier to include dark chocolate into your keto diet, as there are less sugar macros to count.

Why Include Dark Chocolate?

Dark Chocolate will not only satisfy your sweet tooth, but it is also rich in antioxidants.

It’s great for your brain! 

Dark chocolate contains substances like caffeine and theobromine, which increase blood to the brain(*).

Include chocolate in your keto diet wisely.

Go for a dark chocolate brand that do not have any added sugar!

Lindt Excellence Intense Dark 90%

ChocZero’s Keto Bark, Dark Chocolate Pecan

Green and Blacks Dark 85% Cocoa Bar

Dark Chocolate Keto Recipes

So now you know you can include dark chocolate in your keto diet, what recipes can you make?

Well, here are 3 key recipes you can use for Breakfast meals or just snacks:

1. Dark Chocolate & Walnut Fat Bombs

Dark Chocolate and Walnut Fat Bombs are a great way to satisfy that sweet tooth, which is hard to do on Keto.

It combines to smoothness of dark chocolate with the crunch of Walnuts, to create an extremely satiating after meal dessert.

With just 46 calories, this little treat will fit right into your keto lifetsyle.

Nutrition Facts:

Calories 46, Fat  4.8g, Carbs 0.7g, Sugar 0.3g, Fiber 0.1g, Protein 0.3g

Recipe:

3.5 ounces dark chocolate, min. 85% cocoa solids 

1/4 cup coconut oil

1/3 cup small walnut pieces

1 tsp cinnamon

8 drops stevia (caramel/vanilla)

Directions:

 Use a water bath to Melt chocolate and coconut oil together.

 Crush your walnuts until you have small pieces.  Keep some crushed walnuts to the side to use as decoration. Dry-roast over a low heat until browned (optional).

 Add the crushed walnuts, cinnamon and stevia to the melted chocolate/coconut oil mix.

 Pour into silicone moulds or ice cube tray and freeze for approx. 5 minutes or until the tops are just set.

 Remove from freezer and press the larger walnut pieces on top.

 Place in the fridge for another 20 minutes or so until the fat bombs have set. Enjoy!

Recipe Credit: Sugar Free Londoner

2. Peanut Butter & Dark Chocolate Keto Smoothie

If you’re a chocolate smoothie lover, you’ll love this! This dark chocolate keto smoothie is full of chocolate deliciousness, all with a low carb price tag.

It’s full of  nutrients and meal prep friendly, so great for those of you that want to make these smoothies ahead of time.

It’s so creamy and takes only 5 mins to make. Use this as your sweet end of the week treat!

Nutrition Facts:

Calories 435g, Fat  41g, Carbs 10g, Sugar 3g, Fiber 4g, Protein 9g

Recipe:

1 cup Heavy cream (or coconut cream for dairy-free or vegan)

1 1/2 cup Unsweetened almond milk (regular or vanilla)

6 tbsp Powdered erythritol (to taste)

1/8 tsp Sea salt (optional)

Directions:

 Combine all ingredients in a blender. Puree until smooth.

 Adjust sweetener to taste if desired.

Recipe Credit: Wholesomeyum

3. Keto Dark Chocolate Cookies

This amazing dark chocolate recipe is a mix between a chewy cookie and fudgy brownie. So delicious. It’s not only low carb, but dairy and gluten free!

Nutrition Facts:

Calories 201, Fat 18.8g, Carbs 8g, Sugar 0.6g, Fiber 6.7g, Protein 3.8g

Recipe:

4 ounces Sugar-free Dark Chocolate Chips 

2 tablespoon Coconut oil

1 Egg or flaxegg if vegan

1/3 cup Erythritol

1 teaspoon Vanilla essence

1/4 teaspoon Baking powder

1/4 teaspoon salt

1/4 cup Almond Flour

2 teaspoon unsweetened cocoa powder

1/4 cup Pecan nuts – or sugar free chocolate chips

Directions:

 Preheat oven to 180 C (370F).

 Prepare a cookie sheet with parchment paper. Spray some oil if needed. Set aside.

 Melt the chocolate chips with coconut oil in the microwave, in 30 second bursts, stirring between to avoid the chocolate burning. Set aside.

 Meanwhile, in a medium mixing bowl, beat eggs, sugar free crystal sweetener, vanilla essence, baking powder and salt.

 Stir in the melted chocolate mixture. The mixture will thicken and stay shiny.

 Now pour in the almond flour and unsweetened cocoa powder. Combine with a spoon until fully incorporated. Don’t over mix.

 Stir in the chopped pecan nuts or chocolate chips regarding your taste, choose your option.

 Spoon out the batter on the prepared cookie sheet, leaving room for them to expand (approx. 4cm). It should make 6 large cookies.

 Bake 10-14 minutes or until the edge are cooked. The middle stay soft and that is normal.