Quick Summary tl;dr

Squash offers a wide variety of flavors, textures, and carb counts, making it a versatile addition to any low-carb or keto diet.

Summer squash varieties, like zucchini, yellow squash, and pattypan, are typically lower in carbs and are great for quick cooking methods like grilling, sautéing, or even using as pasta substitutes. These squash are perfect for those who want to keep things light and easy in the kitchen.

On the other hand, winter squash varieties, such as butternut, spaghetti, and kabocha, bring heartier flavors and richer textures to the table. While many winter squash options are higher in carbs than summer squash, there are still lower-carb choices, like spaghetti squash and hubbard squash, that work well in keto-friendly meals. With so many different types, names, and flavors, it’s worth exploring different squash varieties to find what works best for your taste and dietary needs.

Whether you're using them for roasting, soups, stuffing, or even as a noodle substitute, squash can play a key role in a variety of delicious low-carb dishes. Just remember that some carb counts may vary slightly, so be sure to use the approximate values as a guideline.

Table of Contents

If you’ve ever wondered about the different types of squash and how they fit into a low-carb or keto lifestyle, you’re in the right place. Squash comes in many varieties, each with its own flavor, texture, and carb content. Whether you’re looking for a light side dish or a hearty ingredient to build your meal around, there’s a type of squash for just about everything.

In this guide, I’ll walk you through the most common types of squash, their carb counts, how to use them in your meals, and when you can find them at their freshest. Ready to explore all the ways you can enjoy squash while keeping things low-carb? Let’s dive in.

Types of Squash: Summer Squash

When it comes to summer squash, you’ve probably seen some familiar faces at the grocery store or farmer’s market. These squash varieties are usually softer, with thinner skin, and they cook up quickly, making them super easy to work with. Here are a few you’ll likely come across the following options.

Zucchini

Zucchini is a go-to for many people, and for good reason. It’s mild, versatile, and can be used in everything from grilling to making low-carb noodles (hello, zoodles!). It's also great for stuffing, especially the round type. Plus, it’s one of the lowest-carb squash options out there, with only about 3g of carbs per cup cooked.

  • Carb count (per 100 g/3.5 oz, raw): 2.1 g
  • Uses: Grilling, sautéing, spiralizing for noodles, or baking into low-carb muffins, breads, cakes and smoothies where it acts as a thickener. Plus you can even make "apple" pie with zucchini - no one will know there's no apple!
  • Notes: One of the lowest-carb squash options, available year-round in most stores.

Recipes with zucchini:

Yellow Squash

Similar to zucchini, yellow squash has a mild flavor and soft texture. It’s a bit sweeter and can be used interchangeably with zucchini in most recipes (perfect for making "apple" pie!). Whether you slice it into a stir-fry or roast it for a quick side, it’s a great addition to any low-carb meal.

  • Carb count (per 100 g/3.5 oz, raw): 2.1 g
  • Uses: Stir-frying, roasting, or slicing into salads. Just like zucchini, it's a great option in desserts and sweet meals as with the right preparation it tastes like apple!
  • Notes: Like zucchini, yellow squash can be used in sweet or savory dishes and is widely available.

Pattypan Squash

Pattypan squash looks a little different with its fun, scalloped shape, but don’t let that fool you—it’s just as easy to cook with. Its firmer texture makes it great for roasting or stuffing.

  • Carb count (per 100 g/3.5 oz, raw): 2.6 g
  • Uses: Roasting, stuffing, or slicing into stews.
  • Notes: Its unique scalloped shape makes it fun to cook with, and it’s most commonly found in summer.

Recipes with zucchini and pattypan squash:

Types of Squash: Winter Squash

Winter squash comes in many shapes, sizes, and flavors—some of which you might not have heard of before! What makes it even trickier is that many of these squash varieties go by different names. For example, you might see Hokkaido squash labeled as Red Kuri or Onion squash, depending on where you shop. So, if you’ve ever found yourself confused at the grocery store, don’t worry—you’re not alone!

Below is a look at the most common types of winter squash, along with their carb counts and some ideas on how to use them in your low-carb or keto meals. Although they are all edible, some types are best used for ornamental purposes.

Note: For some squash varieties, the nutrition information may be approximate (marked with a "~") due to variations in size, ripeness, and sourcing. These values should be used as general guidelines.

Hokkaido (Onion, Red Kuri)

Also known as Red Kuri or Onion squash, Hokkaido squash has a distinct shape and color. This bright orange squash is often favored for its sweet, nutty flavor and smooth texture. One of the main benefits is that Hokkaido can be roasted with the skin on, which softens beautifully during cooking.

  • Carb count (per 100 g/3.5 oz): 7g
  • Uses: Roasting, soups, or purees.
  • Notes: Known for its sweet, nutty flavor and bright orange skin.

Recipes with hokkaido squash:

Delicata Squash

Delicata squash might not be as well-known, but it’s worth a try! It has a delicate, sweet flavor and a thin skin that you don’t even need to peel before cooking. This makes it one of the easiest winter squashes to work with.

  • Carb count (per 100 g/3.5 oz, raw): 7g
  • Uses: Sautéing or roasting.
  • Notes: Thin skin makes it easy to cook without peeling.

Butternut Squash

Butternut squash is probably the most popular winter squash. Its creamy, sweet flesh makes it perfect for soups, purees, and roasting. While it’s higher in carbs than summer squash, its flavor and texture are hard to beat.

  • Carb count (per 100 g/3.5 oz, raw): 9.7g
  • Uses: Soups, roasting, and mashing.
  • Notes: A go-to for many fall dishes, though a bit higher in carbs.

Recipes with butternut squash:

Honeynut Squash

This small, sweet squash looks like a mini butternut squash but has an even richer flavor. It’s packed with sweetness, making it a great choice for roasting or blending into soups, though its carb content is a bit on the higher side.

  • Carb count (per 100 g/3.5 oz, raw): 9.8g
  • Uses: Roasting, soups, or purees.
  • Notes: Sweeter than butternut squash and rich in flavor.

Sugar Pumpkin

Sugar pumpkins (pie pumpkins) are smaller and sweeter than the larger pumpkins you might carve at Halloween. They’re great for baking and cooking, offering a rich, smooth texture and a natural sweetness that works well in soups and pies.

  • Carb count (per 100 g/3.5 oz, raw): 6.5g
  • Uses: Baking, soups, and pies.
  • Notes: Smaller and sweeter than jack-o’-lantern pumpkins.

Recipes with sugar pumpkin:

Acorn Squash

Acorn squash has a slightly sweet, nutty flavor and is perfect for roasting or stuffing. Its flesh is a bit firmer than butternut, and while it’s higher in carbs, it makes for a hearty side dish when balanced with low-carb ingredients.

  • Carb count (per 100 g/3.5 oz, raw): 8.9g
  • Uses: Roasting, stuffing, or baking.
  • Notes: A bit higher in carbs, but perfect for hearty fall meals.

Hubbard Squash

Hubbard squash is known for its large size and tough, bumpy skin. While it can look a bit intimidating, its sweet and flavorful flesh makes it a great choice for soups and casseroles. Plus, it’s lower in carbs than most other winter squash varieties.

  • Carb count (per 100 g/3.5 oz, raw): 4.8g
  • Uses: Roasting or baking.
  • Notes: Often found in soups and casseroles; lower in carbs than some other winter squash.

Spaghetti Squash

If you’re looking for a pasta substitute, spaghetti squash is your best friend. Once cooked, its flesh pulls apart into noodle-like strands, making it perfect for low-carb meals like spaghetti or stir-fries. It’s also much lower in carbs than most other winter squash, which is a bonus.

  • Carb count (per 100 g/3.5 oz, raw): 5.4g
  • Uses: Pasta substitute, baking.
  • Notes: A great low-carb alternative to traditional noodles.

Recipes with spaghetti squash:

Long Island Cheese Pumpkin

Named for its flat, wheel-like shape resembling a cheese wheel, the Long Island Cheese pumpkin has a dense, sweet flesh. It’s a great option for pies and soups, with a rich flavor that can hold its own in hearty dishes.

  • Carb count (per 100 g/3.5 oz, raw): ~6g
  • Uses: Baking, pies, or soups.
  • Notes: A classic American variety that’s great for traditional pumpkin dishes.

Carnival Squash

Carnival squash is a beautiful mix of colors, often orange, yellow, and green, with a sweet, mild flavor similar to acorn squash. It's great for roasting or using in soups, and its vibrant colors make it visually appealing on the plate.

  • Carb count (per 100 g/3.5 oz, raw): 7g
  • Uses: Roasting, stuffing, or adding to soups.
  • Notes: A close relative of acorn squash, with a slightly sweeter flavor.

Jarrahdale Pumpkin

This Australian heirloom pumpkin has blue-gray skin and dense, sweet orange flesh. It’s similar to other pumpkins but with a unique look and slightly sweeter taste. It’s perfect for pies, soups, and roasting.

  • Carb count (per 100 g/3.5 oz, raw): 5.2g
  • Uses: Roasting, soups, or pies.
  • Notes: Its sweet flavor and dense texture make it great for hearty dishes.

Kabocha Squash

Kabocha squash, also known as Japanese pumpkin, has a sweet, rich flavor and creamy texture, making it ideal for soups or roasting. It’s a little lower in carbs than butternut but still something to enjoy in moderation if you’re watching your carb intake.

  • Carb count (per 100 g/3.5 oz, raw): 7g
  • Uses: Roasting, soups, or stews.
  • Notes: Similar to pumpkin but creamier and slightly sweet.

Recipes with kabocha squash:

Fairytale Pumpkin

This pumpkin variety lives up to its name, with its whimsical shape and deep orange flesh. It has a sweet, rich flavor, and its dense flesh holds up well in hearty fall recipes.

  • Carb count (per 100 g/3.5 oz, raw): 7.2g
  • Uses: Roasting, soups, and stews.
  • Notes: Known for its deep orange flesh and sweet flavor.

Porcelain Doll Pumpkin

Porcelain Doll pumpkins are as beautiful as they are tasty. With their pale pink skin and sweet flesh, they add a unique visual appeal to seasonal dishes. They can be used for roasting or pies, much like other sweet pumpkin varieties.

  • Carb count (per 100 g/3.5 oz, raw): ~6g
  • Uses: Roasting or in pies.
  • Notes: A unique pink-skinned variety often used in seasonal dishes.

Tiger Stripe Squash

With its striking stripes and colorful skin, Tiger Stripe squash is a standout both visually and in flavor. Its sweet, nutty flesh is great for roasting, soups, and baking.

  • Carb count (per 100 g/3.5 oz, raw): 6g
  • Uses: Roasting, soups, or baking.
  • Notes: Its colorful skin makes it a decorative option too.

Cinderella Pumpkin

Cinderella pumpkins are famous for their shape (think of the pumpkin from the fairy tale!), but they’re also delicious. They have a sweet, tender flesh that’s ideal for roasting or baking into pies.

  • Carb count (per 100 g/3.5 oz, raw): ~7g
  • Uses: Roasting, baking, or purees.
  • Notes: Named for its resemblance to the pumpkin in Cinderella, it’s popular for both decorative and culinary uses.

White (Lumina) Pumpkin

White pumpkins aren’t just for decoration. Lumina pumpkins have a slightly milder flavor compared to sugar pumpkins but are great for soups, pies, or roasting. Their striking white skin makes them a favorite around Halloween and Thanksgiving.

  • Carb count (per 100 g/3.5 oz, raw): ~7g
  • Uses: Baking, soups, or roasting.
  • Notes: While often used for ornamental purposes, they can be cooked similarly to sugar pumpkins.

Galeux d'Eysines Pumpkin

This unique French heirloom pumpkin is known for its warty, salmon-colored skin. Despite its odd appearance, it has a sweet, velvety flesh that works well in soups, pies, and baking.

  • Carb count (per 100 g/3.5 oz, raw): 7.2g
  • Uses: Soups, pies, or baking.
  • Notes: Often used in French cuisine for its creamy texture and sweet flavor.

Speckled Hound Squash

This decorative squash has a unique, speckled green, orange, and white skin. It’s not just for looks, though—it has a mild, slightly sweet flavor that works well for roasting or adding to stews.

  • Carb count (per 100 g/3.5 oz, raw): ~7g
  • Uses: Roasting or in soups.
  • Notes: Its vibrant colors make it a popular choice for fall décor as well.



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The Ultimate Guide to Squash: Low-Carb Varieties, Carb Counts, and How to Cook Them

Quick Summary tl;dr

Recent studies suggest that erythritol might increase the risk of blood clots, especially in people with pre-existing conditions like cardiovascular disease, diabetes, or clotting disorders.

However, the research has its limitations: the study involved a relatively small group of participants, tested a higher amount of erythritol (30g), involved the consumption of erythritol in isolation, and measured blood levels only once rather than at multiple intervals. Additionally, the study focused solely on short-term effects.

As someone with Factor V Leiden, a condition that raises my risk of clotting, I’ve personally cut back on erythritol, balancing it with other sweeteners like allulose and stevia. While I’m not eliminating it entirely, I’m mindful of how much I use.

For many, erythritol is still a useful option in low-carb and keto recipes, but it’s important to stay informed and make choices based on your own health.

In recipes, erythritol plays a crucial role in providing bulk, sweetness, and texture—especially in baked goods. It’s not always easy to replace, but alternatives like allulose, xylitol, monk fruit, and stevia can work, depending on the recipe.

Table of Contents

Have you ever found yourself rethinking something after hearing more about it? That’s exactly where I’ve been with erythritol lately. After writing about it before, I’ve taken some time to really think through the latest research and what experts have been saying. So, if you’re like me and want to get to the bottom of things—especially when it comes to something that’s in our food—stay with me.

Now, this might be a bit longer, but I promise it’ll be worth your time (and if you’re short on time, there’s always the TLDR!). You’ll hear a lot about erythritol online, from health influencers to food bloggers, but the real question is: Should you be worried?

As I’ve always said, I’m not a scientist, just someone who loves science, trying to understand what’s out there. I've done my best to carefully weigh the findings without jumping to conclusions. This isn’t about telling you to love or leave erythritol, but about sharing what the latest study says, and whether it might change the way we think about it in our keto recipes.

The First Erythritol Study: A Recap of Previous Concerns

So, before we dive into the new study from August 2024, let’s quickly revisit what had us all talking in the first place. Last time, we discussed how  this study from 2023 showed a possible link between high erythritol levels and an increased risk of cardiovascular events—think heart attacks and strokes. The idea was that erythritol might make your platelets (those tiny blood cells that help clots form) more “sticky,” potentially increasing the risk of clots.

I know, it sounded a bit alarming. But at that point, I urged caution instead of panic. After all, while the findings were concerning, the real-world implications weren’t totally clear. Was erythritol really the cause? Or could it be that people with higher cardiovascular risks were just more likely to consume it? That’s where the debate really began.

The New Erythritol Study: What’s New?

Now, here’s where things get interesting. The new study looked at what happens when people consume erythritol versus glucose. They took 20 healthy volunteers and gave them either 30 grams of erythritol (yep, that same amount you might find in some of your favorite keto treats, or at least the sweeter ones) or glucose, then measured how their platelets responded.

The results? Erythritol led to significantly higher platelet activity, which means it could increase the risk of blood clots. Glucose didn’t have the same effect, making erythritol the one under the spotlight here.

What does that mean for you and me? Well, it suggests that erythritol could affect how our blood clots, especially if we consume it in larger amounts. It’s a bit of a red flag, but as always, there’s more to the story.

Breaking Down the Methods

Let’s take a quick peek at how the researchers figured all of this out. They didn’t just make assumptions—they got into the nitty-gritty. The study involved 20 healthy volunteers, split into two groups: one drank a solution with 30 grams of erythritol, and the other had glucose. Then, the researchers measured platelet reactivity before and after.

This point is important because  unlike the previous study, which primarily examined participants with cardiovascular conditions, this study focused on healthy individuals. The earlier research raised some questions about whether pre-existing health issues could have influenced the results. This new study provided clarity by showing that even in healthy people, erythritol could lead to an increased risk of clot formation.

What did they find? Erythritol led to a big spike in platelet activity, meaning those platelets were more likely to form clots. The results were pretty consistent across participants.

But here’s an important note: the study only looked at what happened over a short period of time, just 30 minutes after consumption. So, while it’s telling us something about immediate effects, we don’t yet know how erythritol might affect us in the long run.

Study Limitations: What’s Missing?

As with any study, there are a few limitations worth noting—some mentioned by the researchers, and others that become clear when we dig deeper.

1. Highly Controlled Consumption

In this study, participants fasted overnight and consumed either erythritol or glucose on an empty stomach. This doesn’t exactly mirror how we typically consume sweeteners in real life. Most of us include erythritol in foods or drinks that also contain fat, protein, or fiber—nutrients that can slow down the absorption process. Consuming erythritol in isolation gives us limited insight into how it affects our bodies when it's part of a balanced meal.

2. Single Blood Test Timing

The study measured the participants’ blood levels only once, 30 minutes after consumption. This doesn’t give us the full picture. Blood sugar levels, for example, fluctuate at different times after eating, so it’s likely erythritol levels would too. Testing at additional intervals—like 1 or 2 hours post-consumption—would have provided more comprehensive data about how erythritol behaves in the bloodstream over time, similar to what they did in the previous study in 2023.

3. Short-Term Focus

The focus was on immediate, short-term effects, which are useful but don’t tell us much about what happens over longer periods. We still don’t know how moderate, repeated erythritol consumption affects the body after days, weeks, or even months. This makes it difficult to draw conclusions about its safety for regular, long-term use.

4. Relatively Small Sample Size

The study only involved 20 participants, which is a relatively small group. While the results were consistent, a larger sample size would give us more confidence in the findings and allow for a broader range of health conditions and lifestyles to be factored in.

Is 30 Grams of Erythritol a Lot?

Some critics of this study argue that 30 grams of erythritol is too much—but is it? The amount consumed in the study—30 grams—may seem high to some, but for those who regularly consume erythritol, it’s not that uncommon.

From my experience creating low-carb recipes, certain keto treats can contain close to this amount. For example, a chocolate mug cake with frosting could easily have 30 grams of sweetener if you eat the whole thing. Of course, not everyone would eat that much, especially after getting used to low-carb eating, when sweet cravings tend to fade.

And it’s not just homemade recipes. Ready-made products like bars and drinks often contain significant amounts of sweeteners, and the total can quickly add up. So, while 30 grams might sound like a lot, for regular consumers of keto desserts or sweetened snacks, it’s not entirely unrealistic.

Bottom line: These limitations don’t erase the findings, but they remind us that there’s still a lot more to understand about erythritol’s role in our diets—especially in real-world settings.

Who Should Be Concerned About Erythritol?

Now, this is where things get personal. Should you be worried about erythritol based on this study? Well, I’m not here to give you definitive answers—after all, that’s not my place, and it’s a decision that’s deeply personal, depending on your own health situation.

The study does raise concerns, particularly for people who already have health conditions that make them more prone to blood clots or cardiovascular issues. If you have a history of heart disease, diabetes, or clotting disorders, it might be worth paying closer attention to your erythritol intake. It’s also something to consider for those at higher risk of cardiovascular events due to age or other factors.

My Approach: A Balanced Perspective

As for myself, with  Factor V Leiden (a genetic condition that increases my risk of blood clots), this puts me in one of the groups who might need to be more careful. During my pregnancy and a few months postpartum, I was on blood thinners to manage this risk. While I haven’t noticed any adverse effects from my erythritol use, it’s something I’ve kept in mind ever since the initial studies came out in 2023.

Since then, I’ve cut back on my erythritol consumption—not eliminating it completely, but balancing it with other sweeteners like allulose, monk fruit, or stevia extract. And just to be clear, I never consume erythritol in large quantities anyway—certainly not the 30 grams they tested in the study. But I do use it moderately in recipes, and I’m comfortable with that for now. Just to give you an idea, I still have the same bag of erythritol from 2023 when the last study came out.

Ultimately, we all have to evaluate our own comfort level with the potential risks. For some, cutting back might be the right move; for others, the occasional use in moderation might feel fine. As always, it's a matter of understanding the science and making informed choices that suit your own health and lifestyle. As I said before, for me Erythritol is not an essential ingredient.

The Role of Erythritol in Recipes: Is it Easy to Replace?

For those of us who enjoy low-carb or keto baking, erythritol is more than just a sweetener—it’s a crucial ingredient in achieving the right texture and taste in many recipes. Unlike some other sugar substitutes, erythritol brings a unique combination of properties that make it particularly valuable in baking and desserts.

1. Sweetness with Bulk

Erythritol is about 60-70% as sweet as sugar, and unlike concentrated sweeteners like stevia or monk fruit, it adds bulk to recipes. This is especially important in baked goods where texture matters, like cookies, cakes, or muffins. Allulose and xylitol also provide sweetness with bulk.

2. No Bitter Aftertaste

One of erythritol’s biggest selling points is that it has little to no aftertaste, unlike some sweeteners that can leave a lingering bitterness. This makes it a popular choice in desserts where flavor is key. However, it does have a cooling effect, which some people notice as an aftertaste, though most don’t mind it.

3. Crucial for Crunch

In recipes like Keto Shortbread Cookies or crunchy biscuits, erythritol is what provides that crisp texture we all love. If you swap it for something like allulose, you’ll end up with a chewier result, which may or may not be what you’re looking for. There is no alternative to Erythritol that would help you achieve the same crunchy results. If you use allulose or xylitol, you will end up with softer, chewier cookies.

4. Less Expensive

While allulose is gaining popularity for its similar properties, it’s still more expensive than erythritol or xylitol. If you're using sweeteners regularly in your recipes, erythritol is generally a more budget-friendly option, making it accessible for everyday use.

5. Widely Available

Another big advantage of erythritol (and also xylitol) is that it’s widely available in most countries, whereas allulose is still relatively new and not yet sold everywhere. If you live outside the U.S., you may find it harder to get your hands on allulose, whereas erythritol can usually be found in most supermarkets and online. That said, Allulose was recently approved in Australia, which is great news for its growing availability.

6. Almost Zero Calories

Compared to xylitol, which is also commonly available, erythritol has the benefit of being almost calorie-free (just like allulose). It contains about 0.2 calories per gram, whereas xylitol contains 2.4 calories per gram—much closer to regular sugar. Also, while xylitol is toxic to dogs, erythritol is considered safe for pets, which is something to keep in mind if you have furry friends at home.

In short, while erythritol plays an important role in low-carb recipes, it’s not irreplaceable. Depending on what you're baking or cooking, you can experiment with substitutes that suit your needs while balancing any health concerns you may have. Just be mindful of how different sweeteners affect the final outcome in terms of sweetness, texture, and availability.

Conclusion

Erythritol remains a popular choice for many following a low-carb or keto lifestyle, but the recent studies have raised some important questions, especially for those with specific health concerns. While the research has limitations, staying informed and making thoughtful choices is key. Whether you continue using erythritol or explore alternatives like allulose, monk fruit, or stevia, the best approach is to choose what works for your health and personal preferences.



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Is This the End of Erythritol? What This Study Means for Low-Carb Recipes

I’m so excited to share something special today! If you’re a fan of my Classic Keto Tiramisu (which received rave reviews!), you’ll love this fruity twist. This Low-Carb Strawberry Tiramisu is light, creamy, and bursting with fresh strawberry flavor. It’s the perfect dessert for any occasion and, of course, it’s keto, sugar-free, and gluten-free. Our newsletter subscribers got a sneak peek, and now it’s time for everyone to enjoy!

Why This Recipe Is So Good

  • Low-Carb & Keto-Friendly: Made with keto ingredients to keep carbs low.
  • Fresh Strawberry Twist: Uses fresh strawberries and sugar-free syrup for natural sweetness.
  • Creamy & Light: Mascarpone, whipped cream, and sour cream create a perfect balance of texture.
  • Gluten-Free Ladyfingers: Almond and coconut flour-based, making them gluten-free and keto-friendly. They are just as light and sweet as regular ones!
  • Caffeine-Free and Alcohol-Free: Unlike traditional tiramisu, this version skips the coffee and booze, making it ideal for everyone!

Recipe Tips and Swaps

This Low-Carb Strawberry Tiramisu is already packed with great flavors and keto-friendly ingredients, but there are always a few ways to customize it based on your preferences or what you have on hand. Here are some tips and easy swaps:

  • Sweetener: Allulose works well here for a smooth texture, but you can also use powdered Erythritol or monk fruit sweetener. Just be mindful that different sweeteners may vary in sweetness, so adjust to taste. Also note that Allulose won't make these ladyfingers as crunchy as Erythritol but in this case it doesn't matter as they will be soaked in syrup anyway.
  • Flour Options: The combination of coconut and almond flour gives the ladyfingers the perfect structure. If you're out of coconut flour, swap it with more almond flour, but increase the amount by about four times since coconut flour is more absorbent.
  • Strawberry Syrup: If you don't have time to make the Sugar-Free Strawberry Syrup (which is really easy!), you can blend fresh strawberries with a little keto sweetener for a quick alternative. This keeps it fresh and fruity!
  • Mascarpone Substitute: If you can't find mascarpone, cream cheese can be used instead. It will slightly change the flavor, closer to a cheesecake, but it will still work well in the cream layer.
  • Berry Powder Topping: The optional topping of strawberry, beetroot or dragonfruit powder adds a pop of color, but if you don't have those, just skip it or use extra fresh strawberries for garnish.

Tips for the Best Low-Carb Strawberry Tiramisu

To make sure your tiramisu turns out just right, here are a few helpful tips:

  • Whip the Cream Properly: Make sure to whip the mascarpone, heavy cream, and sour cream until they form soft peaks. Over-whipping can make the mixture too stiff. Under-whipping would not firm up properly.
  • Don’t Overbake the Ladyfingers: Almond flour burns easily. Keep an eye on the ladyfingers while they bake to prevent them from becoming too dry. They should be golden to light brown. Anything over that might make them bitter. Rotating the tray once or twice will help you avoid a disaster.
  • Chill for Best Results: Super important! Allow the tiramisu to chill for at least 2 hours (longer is better). This helps the flavors meld and the texture firm up.
  • Cut Clean Slices: For cleaner slices, use a sharp knife and wipe it between cuts to avoid dragging the cream layer.

Storage Tips

Store the tiramisu in the fridge, covered, for up to 4 days. For longer storage, freeze it for up to 1 month and thaw in the fridge before serving.

Low-Carb Recipes You Will Love

Love anything tiramisu? Here are more keto recipes you should try!

Preparation time

Hands-on:     30 minutes
Overall:     3-4 hours

Nutritional values (per serving, 1 slice)

Total Carbs 10.1 grams
Fiber 2.3 grams
Net Carbs 7.8 grams
Protein 9 grams
Fat 32.7 grams
of which Saturated 17.8 grams
Energy 371 kcal
Magnesium 36 mg (9% RDA)
Potassium 248 mg (12% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (10%), fat (81%)

Ingredients (makes 8 servings)

Ladyfingers:
Strawberry soak:
Cream layer
  • 1 pack mascarpone cheese (250 g/ 8.8 oz)
  • 1 cup heavy whipping cream (240 ml)
  • 1 3/4 cups sour cream (400 g/ 14.2 oz)
  • 1/4 cup powdered low-carb sweetener like allulose (40 g/ 1.4 oz)
  • Fine zest from 1/2 organic lemon
  • 1 tsp sugar-free vanilla extract
  • 400 g fresh strawberries (14.1 oz)
  • Optional for topping: freeze-dried strawberry powder, beetroot powder, or dragonfruit powder (I used a mixture of 1/2 tbsp beetroot and 1/2 tbsp dragonfruit)

Instructions

  1. Before you start, make sure you've got the Sugar-Free Strawberry Syrup. You can prepare it now or while the ladyfingers are baking. If Prepare the ladyfingers. Preheat the oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).
  2. Line a baking tray with parchment paper. Separate the egg whites from the yolks. Cream the yolks with the powdered sweetener until pale and creamy.
  3. In another bowl, whisk egg whites with cream of tartar (or lemon juice) until stiff peaks form.
  4. Fold the egg yolk mixture into the egg whites, followed by the vanilla. Sift in the coconut and almond flour, then gently combine.
  5. Spread the mixture onto the lined tray (26 cm x 26 cm/ 10 inch x 10 inch) and bake for 15 minutes.
  6. Lower the oven temperature to 140 °C/ 285 °F (fan assisted), or 160 °C/ 320 °F (conventional), and bake for another 30 minutes, rotating the tray halfway.
  7. Let the ladyfingers cool for 5 minutes before cutting into 24 pieces.
  8. Prepare the cream layer by whipping mascarpone, whipping cream, powdered sweetener, lemon zest, and vanilla until fluffy.
  9. When ready to assemble, start by layering half of the ladyfingers drizzled with half of the strawberry syrup in a 30 cm x 20 cm (12 inch x 8 inch) dish.
  10. Add half of the sliced strawberries, and half of the cream mixture.
  11. Repeat the layers. Add the remaining ladyfingers drizzled with the remaining strawberry syrup. Top with the remaining strawberry slices, and finally add the remaining whipped cream mixture.
  12. Smoothen with a spatula. Dust with berry powder if desired, or use more sliced strawberries for topping. Chill in the fridge for 2 hours before serving, and enjoy!


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The Best Low-Carb Strawberry Tiramisu

Quick Summary tl;dr

Fasting isn’t just about skipping meals—it’s about making smart choices that keep you on track without breaking your fast. Whether you’re fasting for weight loss, metabolic health, or deeper benefits like autophagy, what you eat and drink during a fast depends on your goals.

When it comes to drinks, water, black coffee, and tea are your safest options. They’ll keep you hydrated and energized without affecting your fast. Bone broth and apple cider vinegar can be useful, especially during longer fasts, but keep in mind they contain minimal calories.

Some fasting protocols allow for small amounts of fats like MCT oil, coconut oil, or even bone broth. These can provide a boost during extended fasts without disrupting your goals. Supplements like electrolytes are essential for staying hydrated, especially during longer fasts, and sugar-free options like zero-carb gummies can help satisfy cravings.

In the end, fasting can be flexible, but it’s key to the right fasting approach what works best for your body and your goals.

Are you following a low-carb/keto diet and want to give fasting a try? Get the annual KetoDiet App membership 25% off - click here to claim yours!

Table of Contents

Are you trying out fasting or considering it? If you've ever wondered exactly what you can eat and drink without breaking your fast, you're in the right place. Fasting isn't just about skipping meals—it's about smart choices that help you stay on track.

In this guide, we'll break down the drinks and snacks that fit perfectly within your fasting window, keeping you on track without breaking your fast. Plus, if you're curious about how adding keto can boost your fasting efforts, check out our detailed guide here.

What is Technically a Fast?

At first glance, fasting sounds simple—just stop eating, right? But there's more to it if you want to make sure you're getting the most out of it without accidentally breaking your fast.

Technically, a fast means sticking to very few or no calories. ( Longo et al, 2014) That said, you can still enjoy certain drinks and even some supplements as long as they don't push your body out of the fasting state.

The key is knowing how your body responds to what you're consuming. For example, pure fats like MCT oil or butter may not spike your insulin, so they’re often considered okay for some fasting methods. Still, some people argue that any calories technically break the fast.

It all comes down to your fasting goals—whether you're focused on weight loss, boosting metabolism, or getting deeper health benefits.

Your Fast, Your Goals

The types of foods and drinks you can consume during a fast really depend on your goals. Let’s break it down:

  • Weight Loss: If losing weight is your focus, keeping insulin levels low is key. ( Hall et al, 2017) You might wonder, “Can I have anything at all?” Sticking to zero-calorie drinks like water, black coffee, and tea will keep your insulin in check and help your body stay in fat-burning mode.
  • Improved Metabolism: Maybe you’re looking to give your metabolism a boost. In that case, adding a bit of MCT oil to your coffee could help. ( St-Onge et al, 2010) It won’t raise your insulin, and it can provide an energy boost, making your fast easier to manage.
  • Autophagy and Health Benefits: If your goal is deeper health benefits like autophagy (your body’s way of cleaning out damaged cells), then keeping it strict is important. ( Levine et al, 2008) Stick to water and herbal teas to keep this process going strong.

As you can see, what you choose to consume during your fast depends on what you’re hoping to achieve.

What Can You Drink During a Fast?

Now that you know how to align your fasting goals, you might be asking, “What can I drink while fasting?” Here’s what works without breaking your fast.

1. Water

Water is your best friend during a fast. Whether it’s still or sparkling, feel free to add a squeeze of lemon or lime for a bit of flavor without adding calories.

2. Black Coffee

Need a caffeine fix? Black coffee is a popular choice and won’t break your fast. ( Heckman et al, 2010) Just skip the sugar and cream to keep things in check.

3. Tea

Green, black, or herbal tea works well too. It’s a great way to stay hydrated and keep things interesting. Just remember, no sweeteners.

4. Bone Broth

Bone broth is a bit of a gray area. While it does contain some calories, it’s packed with electrolytes (super important during a fast!) and can be a good option for longer fasts when you need a little extra support. It’s a good option if you’re fasting for more than a day and need to replenish minerals and stay hydrated. Plus you can easily make bone broth at home!

5. Apple Cider Vinegar

Diluting a couple of tablespoons of apple cider vinegar in water can help can help curb hunger and stabilize blood sugar levels, especially during extended fasts.

Each of these options will help you stay hydrated and energized, without breaking your fast.

What Foods and Supplements Can You Have During a Fast?

While traditional fasting means no food, some fasting styles allow for a little wiggle room when it comes to certain foods and supplements. Here's what you might consider.

1. Fats

A bit controversial, but some people include small amounts of fats like coconut oil, MCT oil, or grass-fed butter in their coffee or tea (often called "Bulletproof coffee"). These fats can provide energy without spiking insulin levels, making them helpful during longer fasts. ( Heidt et al, 2023)

2. Gum and Mints

If you need to freshen your breath or curb your appetite a bit, sugar-free gum or mints are generally safe. Just make sure they don’t contain any hidden sugars or carbs that could affect your insulin.

3. Supplements

Most calorie-free supplements, like multivitamins, are fine to take during a fast. However, fat-soluble vitamins (like vitamins A, D, E, and K) are best taken with food, so it’s better to save those for your eating window.

4. Electrolytes

Electrolytes like sodium, potassium, and magnesium are especially important during longer fasts. You can find electrolyte supplements without sweeteners, or make your own Electrolyte Drink using a small amount of lime or lemon juice. To beat the summer heat you can even make a Slurpee out of it!

Get 15% off Perfect Keto Electrolytes and their fasting bundles. You can either use this link or apply code KDA at checkout.

5. Zero-Carb Gummies

You, this is true, you can even have gummies! For a little something sweet that won’t break your fast, zero-carb gummies are a great option. They’re made with zero-calorie sweeteners, tea or water and the optional sugar-free flavorings. They can even include electrolytes to help you stay hydrated. Try making your own with these easy recipes for Zero-Carb Gummies and Electrolyte Gummies.

Frequently Asked Questions About Fasting

Can I use sweeteners like allulose, stevia, xylitol, or erythritol without breaking my fast?

Yes, these sweeteners don’t contain calories and generally don’t impact your blood sugar. However, everyone’s different—some people may still experience cravings or slight insulin responses, so pay attention to how your body reacts.

Is it okay to drink diet soda while fasting?

While diet soda is calorie-free, it’s not always the best choice. Artificial sweeteners can sometimes trigger cravings and affect blood sugar levels for some people. If you’re aiming for a clean fast, it’s better to stick to water, black coffee, or tea.

Can taking supplements affect my fast?

Most supplements won’t break your fast, especially if they’re calorie-free. However, fat-soluble vitamins (like A, D, E, and K) are best taken with food, so it’s better to have those during your eating window for better absorption. If you do include a "bulletproof coffee", then it's good to take your fat-soluble vitamins with it.

What should I do if I feel very hungry or weak during a fast?

Mild hunger is normal, but if you feel weak or light-headed, it’s important to listen to your body. You can drink some water with electrolytes or have a small amount of bone broth to replenish minerals. If the symptoms persist, it might be a sign to break your fast.

How does drinking coffee or tea affect my fast?

Plain black coffee or tea is perfectly fine during fasting and can even help curb hunger. Just avoid adding sugar, milk, or cream to keep your fast intact. A small splash of unsweetened nut milk is usually okay if you need it.

Can I have bone broth during a fast, and how does it affect my fasting goals?

Bone broth contains a few calories but is often used during longer fasts because of its mineral content. It won’t keep you in a strict fast, but it’s a good option if you’re fasting for weight loss or looking to stay hydrated and nourished during an extended fast.

Conclusion

Fasting is more than just skipping meals—it's about making choices that help you stick to your goals. Whether you're fasting for weight loss, better metabolism, or deeper health benefits, the right drinks and snacks can help you stay on track without breaking your fast. Water, black coffee, tea, and even small amounts of fats like MCT oil can give you energy and keep your fast intact. Remember, the best approach is one that fits your body and goals, so feel free to adjust as needed.



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