The sweet tooth appears out of nowhere. It’s distracting. It can make those still trying to hold onto New Year’s resolutions weak. Valentine’s Day is already around the corner, with all its chocolate hearts and gummy candy. But at least with a ketogenic diet, low-carb foods force the body to burn fat for energy instead of being too stuffed from sugar.

While other cookie brands often have too many carbs, excessive amounts of protein, artificial sweeteners and are sometimes processed, a keto diet helps you to sate your chocolate craving in a healthier way. Best of all, you can follow your keto diet guidelines and avoid feeling kicked out of ketosis. For newbies to a keto diet, learn handy ways to tackle short-term keto breath too. Let’s bake!

How to Make Keto No-Bake Cookies

Ingredients:

• 1/2 cup of unsweetened peanut butter (or almond butter)
• 1/4 cup of coconut oil
• 2 tablespoons of unsweetened cocoa powder
• 1/4 cup of erythritol (or other choices such as erythritol, monk fruit, stevia, sucralose, yacon syrup, xylitol)
• 1 teaspoon of vanilla extract
• (optional) 1/4 cup of unsweetened shredded coconut
• 1/2 cup of almond flour (or coconut flour)
• Lite salt (ex. Morton’s)

Directions:

1. In a medium saucepan over low heat, combine the peanut butter, coconut oil and unsweetened cocoa powder. Stir until melted and smooth.
2. Stir in the erythritol (or other keto sweetener) and vanilla extract. Stir until the sweetener dissolves into a smooth mix.
3. Add the almond flour (or coconut flour) and a pinch of salt.
4. If shredded coconut is included, stir it in.
5. Mix well until the dough thickens.
6. Use your hands or a spoon to take out small amounts of the dough to shape into cookies, whether they’re flat or small mounds.
7. Place a piece of parchment paper on the counter or a plate to avoid the dough sticking to the plate.
8. Refrigerate for 30 minutes until all cookies are firm. Enjoy!

Other Options for Keto No Bake Cookies

As with the coconut, many ingredients are optional in this recipe. Add walnuts, pecans, sugar-free chocolate chips, vegan chocolate chips, macadamia nuts, dried fruit or any other toppings to your keto no bake cookies to customize them to your tastes. Avoid candy and empty calorie cooking toppings though.

Keto No Bake Cookies: Healthy Or Not Healthy?

Generally, keto no bake cookies can have approximately 20% of calories from protein and up to 80% of calories from fat. That said, not all fat is unhealthy. Healthy fat can be broken down into ketone bodies, which are fuel for the brain and other organs. This triggers a metabolic state known as ketosis. In addition to the energy boost, a ketogenic diet can also help with weight loss and (potentially) guard against chronic illnesses. These potential benefits are why people tend to put themselves on keto diets.

Keto Breath Warning

For all its benefits, there are some drawbacks. One of the main ones is that metallic, nail polish taste in one’s mouth during ketosis. Because the American diet is so often carbohydrates, sugary fats and protein, the body is used to breaking down carbohydrates and glucose (sugar) first to use as energy. Then, fat is broken down. With a ketogenic diet, it’s in reverse with stored fat being broken down first. This is when that metallic taste happens.

However, drinking a few cups of water each day can help reduce the risk of this taste and smell. Good dental hygiene, a few mints and including other healthy fats (ex. avocado) are also ways to avoid keto breath. Some people don’t get keto breath at all. For others, that memorable taste and smell can last a few days to a couple of weeks. The good news is that the body will adjust to the new ketogenic diet, and the breath problem will go away.