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MoreThe ketogenic diet, better known as the “keto diet,” is a low-carbohydrate, high-fat diet regimen. Some doctors recommend keto as a treatment for children with epilepsy and certain metabolic disorders. Coming up with kid-friendly dessert ideas for children on keto or children who are sharing desserts with a keto parent can be challenging. Sugar and flour tend to be the primary ingredients in most desserts. However, to appeal to the sweet tooth of young diners, there are endless ways to modify a tasty dessert and still adhere to keto.
Dark Chocolate
Chocolate is a staple for a wide variety of desserts, and it is full of antioxidants. Choose dark unsweetened chocolate that contains at least 70% cocoa solids. The higher percentage of cocoa solids in the chocolate, the lower number of net carbs. Pair it with pecans and unsweetened coconut to create a carb-free chocolate bark. Or, add in some unsweetened peanut butter to create a batch of no-bake cookies or peanut butter chocolate bars. Children will love the rich flavors.
Coconut Flour Donuts
Any recipes using all-purpose flour are out, according to the guidelines for the keto diet. Substitute coconut flour for regular flour in the preparation of bakery favorites like donuts. Add keto-friendly ingredients such as almond milk, sour cream, vanilla extract, cinnamon, or unsweetened coconut. Coconut flour does not stand up well during the deep-frying process, however. Instead, bake the donuts for about 15 minutes first, let them cool for five additional minutes, then fry them over medium-high heat in coconut oil, generally about one to two minutes per side. Cool slightly, then dig in and enjoy.
Pound Cakes
Moist, flavorful, and delicious, freshly baked pound cake topped with berries is a summer favorite. Not only do children love the sweetness, but the bright colors of the fruit topping capture their attention. Butter and eggs are the main ingredients in pound cake and staples in a keto diet. Almond and coconut flour take the place of all-purpose white flour. Keto-friendly cream cheese or sour cream combined with the eggs helps create a moist, rich texture. Add in some lemon zest for added flavor. Top with fresh blueberries or strawberries, or create a glaze using a low-carb powdered sweetener such as erythritol.
Cheesecakes
Most people regard cheesecake as a highly decadent dessert. For dieters, it’s a strictly hands-off choice. But under the keto diet, accompanied by a few recipe adjustments, there are endless cheesecake possibilities that will please both adults and children. Make the crust with almond flour by grinding a ½ cup of almonds in a food processor, blending it with melted butter, and substituting it for the usual graham cracker crust. Create the cheesecake mixture using sour cream, cream cheese, lemon juice, vanilla extract, and a keto-friendly sweetener. Top with fresh blueberries, strawberries, blackberries, or raspberries.
Ice Cream
Rich, creamy, cold ice cream ranks at the top of the list of favorite desserts for children. However, most brands of store-bought ice cream are not suitable for keto. Instead, try a homemade version using a combination of coconut milk and heavy cream, with a touch of pure vanilla extract, a pinch of kosher salt, and a ¼ cup of natural sweetener. Other recipes use a cottage cheese-heavy cream combination instead of coconut milk and heavy cream. Add in sugar-free peanut butter, strawberries, or keto-friendly nuts like macadamias for additional flavors. Mix the ingredients with a hand or stand mixer and pop into the freezer for about five hours.
Puddings
Children love the sweet, creamy flavor of pudding. Homemade versions are easy to prepare using unsweetened almond milk and heavy cream. Add carb-free, unsweetened cocoa for a chocolate-flavored version, or add infused natural vanilla bean for delicious vanilla pudding. Some keto cooks substitute a medium avocado for the heavy cream. Egg yolks work well in place of almond milk and serve as a binding agent in keto diet recipes. Create kid-friendly pudding pops by adding a teaspoon of gelatin and freezing in popsicle molds for about 2 hours.
Mug Cakes
Microwave-friendly mug cakes are simple, delicious, and a great alternative to time-consuming, oven-baked recipes. Keto versions deliver the richness of baked cakes and are just as delicious. Create a variety of flavorful combinations to add to the list of child-approved desserts. Prepare a single serving or several at a time. Combine maple extract, pecans, butter, egg, and cinnamon with almond flour and an alternative sweetener to create a mouth-watering maple pecan mug cake. Microwave for about 55 seconds, then turn the mug upside down on a plate to release the cake. Serve warm.
Caramel Sauce
Sugar-free, rich, and versatile Keto-friendly caramel sauce is a must-have recipe for any household following the keto diet plan. Children love caramel. Combine a good quality, salted butter with a gluten-free, sugar-free sweetener, heavy cream, and vanilla to create a silky-smooth caramel sauce. This luscious version tastes delicious on homemade, carb-free ice cream or drizzled over a fresh, warm mug cake. Caramel sauce can be stored in the refrigerator for weeks. Reheat the stove to low heat before serving.
Fat Bombs
These portable snacks are great for busy families who have children following keto diet guidelines. Fat bombs use binders such as nut flours or shredded coconut, sugar-free sweeteners, and a variety of flavorings to create delicious take-along snacks or desserts. The secret is to use only high-quality fats. Fruity versions call for unsweetened coconut flakes, blueberries, blackberries, strawberries, or lemon to create healthy, delicious desserts combined with nuts, cocoa butter, or coconut oil, and a sugar-replacement sweetener. Prepare and cut into individual servings or pour the mixture into fat bomb molds. Some require freezer storage.
Avocados
With only 13 grams of total carbohydrates, the avocado is a versatile choice for those observing a keto-diet lifestyle. Technically a fruit, the avocado is high in fiber and potassium, and 60% of its fats are monounsaturated. In other words, it’s a great source of “good fat.” Create a delicious avocado chocolate mousse using one-half of a ripe avocado, unsweetened cocoa powder, cream cheese, and heavy whipping cream. As a special treat, whip up a simple avocado-raspberry smoothie for the kids. Combine one avocado, water, lemon juice, and unsweetened raspberries into a blender. Add a sugar substitute sweetener or sugar replacement to add in sweetness then blend together until smooth.
