Looking for some spine-tingling treats to make your Halloween party both spooky and keto-friendly? We’ve rounded up 25 eerily delicious recipes that are low in carbs but big on flavor. From creepy crawly deviled eggs to chocolatey concoctions that scream “boo,” there’s something here for every ghost and goblin. Whether you're hosting a haunted gathering or just in the mood for some festive fun, these recipes will make sure you don’t miss out on the Halloween excitement—all while sticking to your keto lifestyle!

Spooky Keto Chocolate Mug Cake

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When you need a quick and spooky treat, this keto chocolate mug cake is perfect for satisfying those midnight cravings. Ready in just minutes, it's rich, chocolatey, and topped with a creepy twist—perfect for Halloween! The best part? It’s single-serve and super easy to make in the microwave!

Keto Pastry Snakes

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These Keto Pastry Snakes are a fun, spooky twist on traditional pastries! With a crisp, buttery crust and a playful snake shape, they’re sure to slither into the spotlight at your Halloween spread. Plus, they’re low-carb and perfect for dipping into your favorite keto-friendly sauces—a creepy and delicious way to stay festive without the blood sugar spike.

Keto Black Chocolate Hearts

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Dark, mysterious, and oh-so-decadent, these Keto Black Chocolate Hearts are the perfect Halloween treat with a twist. Made with rich, velvety chocolate, they’re a spooky yet satisfying bite for everyone who is trying to keep their carbs low. The eerie black color adds an extra layer of Halloween magic, making them both a treat for the eyes and the taste buds—without any of the guilt!

Spooky Keto Chocolate Chaffles

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These Spooky Keto Chocolate Chaffles take your waffle game to the dark side! With rich cocoa flavor and a crispy texture, they’re perfect for a spooky breakfast or snack. Top them with creamy "skeletons" or “spider webs” (or just your favorite low-carb toppings) for a fun, keto-friendly Halloween treat that’ll be a hit with both kids and adults.

Keto Chocolate & Mint Cheesecake Fluff

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This Keto Black Chocolate & Mint Cheesecake Fluff is creamy, light, and has just the right kick of mint. It’s an easy, no-bake treat that’s perfect for Halloween without going overboard. Whip it up in minutes for a refreshing and fun dessert that fits right into your low-carb goals.

Halloween Cheesecake Keto Brownies

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These Halloween Cheesecake Keto Brownies combine the best of both worlds—rich, fudgy brownies topped with a creamy cheesecake layer. The spooky green top makes them a festive addition to any Halloween gathering, while keeping things low-carb and delicious.

Keto Sausage Mummies

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These Keto Sausage Mummies are a fun and savory treat that’s perfect for any spooky celebration. Wrapped in super simple low-carb dough and baked to golden perfection, they’re a great finger food for parties or just a fun snack at home. With their adorable mummy look, they’ll be a hit with both kids and adults—without breaking your keto goals!

Sugar-Free Sour Jelly Worms

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These Sugar-Free Sour Jelly Worms are the ultimate creepy-crawly snack for your Halloween spread. They're tangy, chewy, and perfectly sour—without any of the sugar. Whether you're decorating a dessert or just want a fun snack without all the sugar, these jelly worms are sure to add a spooky touch to your holiday treats!

Creepy Eyeball Deviled Eggs

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Turn a classic appetizer into a spooky treat with these Creepy Eyeball Deviled Eggs! They’re creepy to look at but tasty to eat, featuring a simple, flavorful filling with a fun eyeball design. Perfect for adding some eerie flair to your Halloween table while staying low-carb and keto-friendly.

Keto Oreo Cookies

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These Keto Oreo Cookies bring a low-carb twist to a classic favorite! With their dark, crisp chocolate cookies and creamy green filling, they’re just as satisfying as the original but totally keto-friendly. Perfect for Halloween or anytime you're craving something sweet without the sugar overload. Bonus: they’re great for dunking, too!

Spooky Spiced Carrot Jellies

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These Spooky Spiced Carrot Jellies are a fun twist on Halloween treats! Made with a hint of warming spices and a bit of carrot sweetness, they’re a unique low-carb option for your holiday table. Their bright color and jelly texture make them a perfect spooky addition to your keto-friendly party. make them as festive as they are tasty—perfect for adding a spooky touch to your keto-friendly party.

Spooky Blackberry Jelly Bats

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These Spooky Blackberry Jelly Bats are a fun, fruity addition to your Halloween lineup! With a subtle blackberry flavor and cute bat shape, they’re sure to be a hit at any gathering. Their low-carb recipe makes them a great option for anyone looking for something festive and tasty.

Low-Carb Monster Fingers

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These Low-Carb Monster Fingers are as spooky as they are tasty! Shaped like creepy fingers and topped with "nails," they’re a fun, savory treat perfect for any Halloween gathering. Made with keto-friendly ingredients, these finger foods keep things festive without the carbs, making them a hit at any party or snack table.

Low-Carb Black Heart Cupcakes

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These Low-Carb Black Heart Cupcakes are a dark and delicious addition to your spooky treats! With rich, chocolatey flavor and an eerie black color, they’re perfect for Halloween festivities. Best of all, they’re completely sugar-free and gluten-free, so you can enjoy a festive dessert without worrying about the carbs.

Low-Carb Mascarpone Mousse with Blackberry and Star Anise Sauce

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This Low-Carb Mascarpone Mousse with Blackberry and Star Anise Sauce is both delicious and spooky, thanks to its "bloody" red sauce. The creamy mascarpone pairs perfectly with the fruity blackberry and a hint of star anise for a fun twist. It’s easy to make and a great option when you want to add something a little different to your Halloween spread.

Spooky Chorizo Olive Eyeballs

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These Spooky Chorizo Olive Eyeballs are a creepy snack that’s perfect for Halloween parties. With spicy chorizo and green olives, they’re packed with flavor and shaped like eyeballs for that extra spooky touch. Best of all, they’re low-carb and easy to make, so you can whip them up quickly for your next gathering!

Keto Monster Cookies

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These Keto Monster Cookies are a fun way to get into the Halloween spirit! Decorated with playful "monster eyes," they’re sure to be a hit with both kids and adults. Whether for parties or just a spooky snack at home, these cookies bring all the fun without the extra sugar.

Low-Carb Tahini Swirl Cookies

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These Low-Carb Tahini Swirl Cookies combine nutty tahini and rich chocolate into one spooky, tasty treat. Their fun swirl design makes them perfect for Halloween, adding a little flair to your snack table. Great for parties or just a quick treat to celebrate the season!

Spooky Eyeball Keto Cookies

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These Spooky Eyeball Keto Cookies are fun and just the right amount of creepy! With their eerie eyeball design, they’ll bring plenty of Halloween spirit to your snack table. Full of flavor and low-carb, they’re a great addition to your festive treats.

Low-Carb Black Widow Cocktail

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This Low-Carb Black Widow Cocktail has a striking, blood-red color that’s perfect for Halloween. Its refreshing flavors and spooky look make it a great addition to your Halloween celebrations, minus the sugar. A fun and festive drink to enjoy during the spooky season!

Spooky Ghost Low-Carb Pizza

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This Spooky Ghost Low-Carb Pizza is a fun, festive way to bring some Halloween spirit to your meal. With creepy toppings and a low-carb crust, it’s perfect for a spooky family dinner or a party treat that everyone will love!

Low-Carb Witch Hat Cookies

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These Low-Carb Witch Hat Cookies are festive, fun, and way healthier than most Halloween treats! Shaped like pointy witch hats, they add a fun vibe to your Halloween treats—though we’ve heard some people think they look more like nipples! Either way, they’re a delicious and quirky addition to your spooky snack lineup, without the carbs.

Keto Chocolate Eyeballs

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These Keto Chocolate Eyeballs are a spooky, bite-sized treat perfect for Halloween! With a rich chocolate center and a creepy eyeball design, they’re fun to look at and delicious to eat. A great addition to your Halloween treats without the extra carbs.

Keto Black Spaghetti Pasta Noodles

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These Keto Black Spaghetti Pasta Noodles are the ultimate spooky dinner! Their eerie black color makes them perfect for a Halloween-themed meal, and they’re low-carb too. Just pair them with your favorite sauce for a delicious, hauntingly fun dinner.

Low-Carb Spiderweb Cupcakes

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These Low-Carb Spiderweb Cupcakes are both spooky and delicious! Topped with a fun spiderweb design, they’re a great addition to any Halloween celebration. The best part? They’re keto-friendly, so you can enjoy a festive treat without the sugar rush. Perfect for parties or a fun family dessert!



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Spooky & Low-Carb: 25 Halloween Recipes You’ll Love

This High-Protein Keto Chocolate Macadamia Halva is the perfect low-carb, high-protein alternative to traditional halva. It's adapted from my original halva recipe featured in The New Mediterranean Diet Cookbook, combining rich macadamia nut butter, tahini, and collagen powder for a satisfying treat that’s both nutritious and delicious.

The macadamias add a nice crunch and a healthy dose of fats, making this a great snack or dessert for keto, paleo, or low-carb diets. Plus, it’s quick to make and stores well in the fridge for up to two weeks!

Recipe Ingredients & Swaps

This recipe uses simple, keto-friendly ingredients, and there are a few easy substitutions to suit your needs.

  • Tahini: This adds creaminess and a rich, nutty flavor. You can swap it with almond butter or sunflower seed butter if you prefer a different flavor profile.
  • Macadamia Nut Butter: The buttery texture and mild taste of macadamia nut butter are perfect for this recipe. If needed, almond butter or other nut butters work well too. I LOVE House of Macadamias - get 10% off by using code KDA or simply click the link to automatically apply it.
  • Collagen Powder: Used for added protein and a smooth texture. If you don't have collagen, you can substitute whey protein isolate or egg white protein isolate—just make sure they're low-carb isolates, not concentrates.
  • Allulose: A low-carb sweetener that doesn't spike blood sugar and has a mild sweetness. If you prefer, you can substitute it with erythritol or monk fruit, but note that allulose gives a smoother texture without aftertaste.
  • Coconut Oil: This helps bind the ingredients together while adding healthy fats. If you prefer, you can use ghee or unsalted butter as a substitute.
  • Raw Cacao Powder: Adds deep, rich chocolate flavor. You can use Dutch-processed cocoa for a smoother, less acidic taste.

Where to Get Allulose

There are a few options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout. For those outside the US, it can be a bit more challenging to find, but you can order it in bulk and have it shipped to the UK.

Tips for Making the Perfect Sugar-Free Halva

To ensure your keto halva turns out perfectly, keep these tips in mind:

  • Soften nut butters: Gently heat the tahini and macadamia nut butter with coconut oil on low heat. This makes them easier to mix.
  • Powder the Allulose: Granular allulose can be a bit grainy. For a smoother texture, pulse it in a coffee grinder or food processor until powdered.
  • Use a parchment-lined pan: Line your pan with parchment paper to make it easy to remove and cut the halva without sticking.
  • Choose your nuts wisely: If you prefer roasted macadamias, roast them at lower temperatures (265°F to 300°F/ 130°C to 150°C) to preserve the healthy fats and prevent damage.
  • Chill thoroughly: Let the halva chill in the fridge for at least an hour before cutting, so it sets properly and cuts cleanly.

Storage

To keep your keto chocolate macadamia halva fresh, store it in an airtight container in the refrigerator for up to two weeks. If you’d like to keep it longer, freeze the halva for up to three months. When you're ready to enjoy, let the frozen halva thaw in the fridge overnight. This low-carb halva softens quickly at room temperature so always keep refrigerated until serving.

Similar Recipes You'll Love

Love low-carb smoothies? Check out some of these recipes:

Preparation time

Hands-on:    10 minutes
Overall:     1 hour 10 minutes

Nutritional values (per bar)

Total Carbs 5.1 grams
Fiber 2.6 grams
Net Carbs 2.5 grams
Protein 8.5 grams
Fat 19.9 grams
of which Saturated 6.1 grams
Energy 220 kcal
Magnesium 34 mg (9% RDA)
Potassium 113 mg (6% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (15%), fat (81%)

Ingredients (makes 16 servings)

Instructions

  1. To soften the tahini and the macadamia nut butter, place them in a small sauce- pan over low heat with the coconut oil. Remove from the heat and set aside to cool for a few minutes.
  2. Add the remaining ingredients. Stir to combine, then pour the mixture into an 8 × 8–inch (20 × 20 cm) parchment-lined pan or a silicone pan, or any pan or container lined with parchment paper. Place in the fridge for at least 1 hour or until fully set.
  3. Cut into 16 pieces and serve.
  4. To store, keep refrigerated for up to 2 weeks or freeze to up to 3 months.


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High-Protein Chocolate Macadamia Halva

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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