Keto maple syrup used to be impossible to find on a keto diet, let alone make at home… until now! This sugar-free maple syrup recipe captures all the thick, sticky texture and rich maple flavor of conventional syrups, without the carb spike. Plus, just like keto simple syrup and sugar-free chocolate syrup, this keto pancake syrup uses just a few simple ingredients!
Is Maple Syrup Keto?
Conventional maple syrup does not align with a ketogenic lifestyle, as it contains a whopping 14 grams of sugar in just one tablespoon! Most other syrup substitutes contain fake flavors, high fructose corn syrups, or preservatives that either bump up the carb count or taste terrible. Luckily, it’s easy to make a low carb syrup that tastes just like the real thing — without the sugar spike. (You can also buy Wholesome Yum Keto Maple Syrup, which has no artificial ingredients or aftertaste, if you’d rather not make your own.) Now I only use Besti Powdered Monk Fruit Allulose Blend for this reason: It stays dissolved for a super smooth syrup with all the sweetness of conventional powdered sugar! It’s the best way to make sugar-free syrup keto.
Ingredients You’ll Need
This section explains how to choose the best ingredients for low carb syrup, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Besti Powdered Monk Fruit Allulose Blend – The best natural sugar swap for this homemade keto maple syrup recipe! Unlike other powdered sweetener options, this one dissolves completely and stays dissolved for smooth and sweet results… and no aftertaste whatsoever. If you must use a different keto sweetener, keep in mind that it must be powdered for best results, and many brands will crystallize when storing.Maple Extract – Develops the natural flavors of maple, without the sugar. Extracts vary in potency and quality, so the amount you need and the taste can vary depending on what you use. Some brands are clear in color, which will affect appearance as well. I recommend this brand, which has great flavor and makes a beautiful golden sugar-free maple syrup.Xanthan Gum – A keto cornstarch substitute that helps thicken the low carb pancake syrup.Water
How To Make Keto Syrup
This section shows how to make keto pancake syrup, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below. Add these flavors to your sugar-free maple syrup, all while keeping it keto-friendly:
Flavor extracts – Add vanilla extract to the pot while simmering (in addition to the maple extract), or swap the maple with any other flavor you prefer! Fruit syrups – Simmer and mash keto fruit in a saucepan until soft. Strain and discard solids, then include fruit in the finished syrup. Add spices – Include cinnamon sticks, cardamom pods, a fresh knob of ginger, or cloves to the syrup when storing. Infuse for 2-4 days, then strain out solids. Include citrus – Include citrus zest or peel when simmering. Add bourbon – Pour 1-2 tablespoons into the saucepan when simmering.
Storage Instructions
Store: Keep keto maple syrup covered in the fridge for up to 2 months. I recommend a glass bottle like this one for convenience.Reheat: If you like warm syrup (or used a sweetener that re-crystallized), heat in a saucepan on low heat until smooth and warm. You can also microwave in a glass bottle, which will heat but won’t fix crystallization.Freeze: You can freeze this sugar-free maple syrup, but I recommend making it fresh. The texture may change after freezing. If you do freeze, cover and store in an airtight container. Warm gently in a saucepan or thaw overnight before serving.
Ways To Use Keto Maple Syrup
This syrup adds an instant upgrade to just about any sweet keto breakfast! Serve it with these classic dishes. Add more xanthan gum (1/16th teaspoon at a time) and whisk again. Be sure to sprinkle and avoid dumping it all in at once to avoid clumping.
Low Carb Pancakes – Pour it over my classic keto pancakes, almond flour pancakes, coconut flour pancakes, or cream cheese pancakes.Keto Waffles – Pair this keto maple syrup recipe with almond flour waffles, coconut flour waffles, or chaffles.Hot & Cold Cereals – This sugar-free syrup recipe makes the perfect finishing touch on keto overnight oats, pancake cereal, or keto oatmeal.Snacks & Desserts – Use syrup to make keto energy balls or top keto ice cream.
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too – I’d love to see it!
