Keto-Friendly Maple Syrup Recipe

author avatar Dr. Eric Berg 08/31/2023

Looking for a maple syrup recipe that's healthier than the ones in your supermarket? I’ve got an easy one for you.

Sugar-Free Maple Syrup Recipe for Your Keto Diet

Keto Syrup Ingredients

There are only two ingredients needed for this homemade syrup recipe: 

  • 1 cup Fiber Yum or a similar thick sugar-free liquid sugar substitute
  • 1 tablespoon of maple extract


Mix ingredients well, store the simple syrup in an airtight jar, and you are all set.

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Can You Have Sugar-free Maple Syrup on Keto Diet?

Bottle maple syrup being poured on pancake with three sausages | Keto-Friendly Maple Syrup Recipe

Since the ketogenic diet aims to get rid of carbohydrates from the body’s system, a sugar-free sweetener like FiberYum makes a good alternative ingredient. You get the same maple sweetness without the excess glucose.

The Ketogenic Diet

The general idea of a keto diet is to follow an eating routine that is very low in carbs so your body goes into a deficit and burns fat instead. This means limiting sugar intake as much as possible because sugar is a carb. 

The key to including maple syrup with your keto diet is to know your net carbs level. But, if your net carbs are 20-30 g each day, it’s best to avoid the syrup completely; otherwise, take it in very small amounts.

How do you like this keto-friendly maple syrup recipe? I’d like to know your thoughts in the comments below.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

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