Keto Friendly Honey Substitute Recipe (Sugar Free)

Although actual honey is not a keto-friendly choice for a sweetener, you do not have to miss out on the comforting taste of honey when you have my Keto Friendly Honey Substitute Recipe on hand!

This is a much healthier alternative liquid sweetener that will give you the taste and texture like real honey, but without the extra carbs or sugar.

I have purchased sugar free honey before so I know that it is great in recipes to add in moisture to baked goods and take the place of corn syrup in glazes, so I had to make my own.

I will go over how to make this keto friendly honey substitute, what the benefits of honey are, discover the magical thickener xanthan gum and offer tips, substitutions plus answer frequently asked questions.  

Why Keto-Friendly Alternatives Versus the Real Thing Are a Better Choice

Regular honey does not fit into a ketogenic diet because it contains a high sugar content and contains too many total carbs which makes it unsuitable for a strict keto diet. 

Two tablespoons of honey contains 34 grams carbs which comes from the 34 grams of sugar it contains.

Since a keto diet emphasizes healthy fats, with a low-carb intake to shift the body into a metabolic state known as ketosis, honey would work against that.

When in the ketosis process, the body produces ketone bodies from fats, which become the primary source of energy instead of carbohydrates. 

I have chosen to follow a gluten free low-carb keto diet with moderate carbs in recent years to take care of my health and balance my insulin levels.

Short answer is that when you over consume simple sugars and consistently have that much honey you increase your blood sugars which is not a good idea.

Making this honey keto-friendly with a sugar-free sweetener allows for the moisture and flavor to be there without being a high-carb food.

Honey Does Have Its Place in the Home

Even though honey is a natural sweetener it contains a substantial amount of net carbs it is still a wonderful tool in helping you when you are under the weather.

It has a high antioxidant content, loaded with anti-inflammatory properties, and loads of health benefits.

When anyone in the home starts feeling like something is starting with a sore throat or general ill feelings, taking a tablespoon of raw honey, especially from a location near your home, will provide a natural boost to your body.

You do not need a large amount of honey for it to work.

Increasing your sugar consumption with too much honey ,although a natural sugar, is not beneficial so stick to the minimum.

Honey bees collect the pollen from the flowers then turn it into honey for the hive.

All of the benefits of the flower essence is in the honey as it came from the pollen.

I also make a quick sore throat soother with one tablespoon of honey plus one tablespoon of lemon juice and one tablespoon of whiskey.

It is an old remedy that I learned that helps soothe a cough as well.

Once you are better, then cease your honey intake.

Xanthan Gum and Why its the Main Ingredient

In order to mimic the thickness and honey-like consistency when pouring you need the thickening properties of xanthan gum.

Xanthan gum does not contribute to the carbs in the recipe so it fits perfectly into a low-carb diet.

This magical substance is found in my various low-carb recipes like my Easy Keto Biscuits and Gravy Recipe where it helps thicken without using flour!

When you combine xanthan gum with alternative sweeteners in the right ratio it mimics the sweetness of honey without the white sugar.

You do not have to limit yourself to a small serving, like with real honey, since it is not filled with regular sugar.

It fits into a keto lifestyle just fine and provides sweetness to curb any possible sugar cravings you may have!

This Keto Friendly Honey Substitute Will Fit Into all Different Types of Keto Diets

Standard Keto Diet:

For individuals following the standard keto diet, which typically consists of 70-75% fat, 20-25% protein, and 5-10% carbs, the keto honey substitute can be a welcome sweetener. The low carbohydrate content allows keto dieters to maintain their macronutrient ratios and stay in a state of ketosis while still enjoying the sweetness reminiscent of honey.

Targeted Keto Diet:

The targeted keto diet involves consuming additional carbohydrates around workouts to provide energy for physical activity. While carb intake is strategically increased, the keto honey substitute can be incorporated in small amounts without significantly impacting the overall carb count.

Cyclical Keto Diet:

The cyclical ketogenic diet involves cycling between periods of strict carb restriction and higher carb intake. During the low-carb phases, the keto honey substitute can serve as a sweet treat without derailing progress.

What you will need to make this Keto Friendly Honey Substitute

• Warm Water
• Xanthan Gum
• Monkfruit Sweetener or Keto Brown Sugar
• Honey Extract or Vanilla Extract

Let’s make some Keto Honey Substitute

It is a very easy recipe to follow, but requires certain steps be followed so it turns out.

In a small bowl pour half of your warm water and while whisking sprinkle in the xanthan gum a little at a time. Set aside while you prepare your saucepan.

In a medium saucepan with tall sides pour in half of your warm water and your sweetener of choice. You do not want a small saucepan, so you have room for stirring without it pouring over the sides.

Whisk the sweetener and water until the sweetener has mostly dissolved.

Now add it to medium heat and bring to a boil. While whisking, add your xanthan gum mixture and stir until it is smooth.

Turn the heat down to low and let it simmer for 10 minutes at a very low simmering boil. This will help it thicken and allow the xanthan gum to create a solution with the sweetener.

Once it has simmered, remove from the heat and let it cool. Now add in either your honey extract or vanilla extract.

The color of the honey substitute will be determined by the keto sweetener you choose not the extract. Once it has cooled to room temperature, pour into a bottle or airtight mason jar for storage.

Store it in the fridge up to 1 month or freeze for long term storage up to 3 months. In order to use from frozen you must thaw overnight in the fridge.

Shake well and use as needed. If I am using it in a recipe I just use straight from the fridge unless it calls for room temperature ingredients.

Tips, Substitutions and FAQs

• Use Natures Flavors Brand of honey extract for a natural honey flavor or just using regular vanilla extract for a vanilla syrup.

• Switch out the monk fruit sweetener with coconut sugar if you wish to not use artificial sweetners. It does have a lower glycemic index amount than table sugar but will add to the total of grams of carbohydrates.

• You can substitute the xanthan gum with another thickener like glucomannan if you wish. Glucomannan is from the konjac plant and thickens very similarly to xanthan gum. I use it in my recipe for keto maple syrup to give it a thinner consistency versus honey.

• If you are not fond of artificial sweeteners that have been processed, you can choose stevia. Stevia is from the Stevia Rebaudiana Plant and is very sweet. Use a teaspoon in this syrup recipe instead of the monk fruit if you wish. The volume may be decreased but it will still be sweet enough and still be pourable.

• If you want to purchase some honey, you can visit Natureshollow.com for some Honey Substitute that fits into a low carb diet. If I buy any, this is the brand I would recommend, especially for use in my recipes. They have other options for keto-friendly food as well like ketchup and maple syrup. Save 15% off of your order with coupon: LOWCARB15

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How Much Keto Honey Substitute Is Safe? Moderation is key with any keto sweetener. Different people are affected differently when they consume too much of a certain type of keto sweetener. Some have digestive issues, and some are not affected so you just need to start off with a little and go from there.

Can I Use This Substitute in Baking? Oh yes, the keto honey substitute can be used in baking as a replacement for traditional honey. This is how I create very tender crumbed cakes like my Sugar Free Keto Vanilla Cake, or my Keto Gluten Free Strawberry Cake.

Will It Spike Blood Sugar Levels? This keto honey substitute is designed to have a minimal impact on blood sugar levels. It all depends on how the sweetener you use to sweeten the keto honey substitute effects you. Without any added sugars your blood sugar will not be impacted.

Which Sweeteners Can I Use for the Keto Honey Substitute? As long as you choose a keto-friendly sweetener for the type of sugar substitute sweetener in the keto honey then you can choose whichever one you want. Keep in mind that the one you choose will shine through in flavor, so choose your favorite. I chose to try out keto brown sugar for a rich flavor and also plain monk fruit for the vanilla version which is lighter. You can include stevia, monk fruit sweeteners, erythritol, or other sugar alcohols. Check out my informative post on Keto Sweeteners to choose your favorite. Here is a photo of the Keto Honey Substitute made with Keto Brown Sugar.

Can this honey substitute stand in for regular honey in recipes for salad dressings? Yes, it would be perfect in a salad dressing recipe especially honey mustard! Check out my recipe for Honey Mustard Dressing here and look forward to a big salad again.

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Whether you are looking to have the sweet taste of honey in your recipes or have a sweet tooth that needs to be filled without sugar, look to this easy keto friendly honey substitute recipe made with keto-friendly sweeteners.

Following a high-fat diet like keto for health or weight loss doesn’t mean you have to miss out on treats, you can enjoy an indulgence like honey butter or honey in your tea without a spike in blood sugars and remaining true to your health goals!

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Check out these other recipes that use Keto Friendly Honey Substitute

Gluten Free Strawberry Tres Leches Cake Recipe :

Tres Leches Cake’s name, which translates to “Three Milks Cake” in English, is made low carb and gluten free with my Gluten Free Strawberry Tres Leches Cake Recipe!

Gluten Free Low Carb Walnut Muffin:

Packed with the goodness of coconut flour, aromatic cinnamon, and protein-rich walnuts, these simple gluten free muffins are sure to become your favorite recipe for baked goods in your household. 

Homemade Honey Mustard Dressing:

Enjoy the creamy sweetness in honey mustard dressing again with this low carb recipe for honey mustard dressing.

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