• Exogenous Ketones
• Keto Drive Overview
• Perfect Keto Overview
• Comparison
• Which Is Best?

In this article, we compare exogenous ketones from two well-known brands: Zhou Nutrition’s Keto Drive and Perfect Keto Exogenous Ketones.

You’ll learn how the brands measure up against each other in terms of ingredients, quality and quantity of BHB salts (Beta-Hydroxybutyrate), taste, customer reviews, and price.

What Are Exogenous Ketones?

Exogenous ketones are supplements that rapidly increase your blood ketone levels. People often use them on the keto diet, but you can also take them even if you aren’t keto.

Studies show that ketosis from supplements mimics the effects of fasting or restricting carbs and appears to offer some of the benefits of the keto diet, including mental clarity and increased energy[*].

Exogenous ketones come in two forms: ketone esters and ketone salts. Ketone esters are generally less popular because they’re more expensive and have an unpleasant taste. Aside from that difference, there’s no evidence that one form of ketones is better than the other.

You can take exogenous ketones to enhance your keto diet results, but they also work for people who are looking for some of the benefits of going keto without a full commitment to cutting carbs.

Health Benefits of Exogenous Ketones

• Exogenous ketones may decrease appetite and cravings[*].
• Perfect Keto ketones contain electrolytes like calcium, potassium, sodium, and magnesium, which offer additional health benefits, particularly if you’re new to the keto diet, or for physically active people in need of hydration.
• Taking ketones supports mental energy, focus, and physical performance during workouts. They can also help you avoid energy slumps in the middle of the day.
• Ketone supplements may have a beneficial effect on blood sugar. Studies suggest they could help prevent sharp increases in blood glucose after a meal[*]

Keto Drive Exogenous Ketones Overview

Keto Drive Exogenous Ketones are made by supplement company Zhou Nutrition. Zhou Nutrition was founded in 2014 and has since grown into a large company that carries more than half a dozen categories of supplements.

According to Zhou, Keto Drive BHB salts offer faster ketosis, sustained energy, and improved mental performance.

This product comes in two flavors:

• Keto Drive Matcha-Lemonade
• Keto Drive Orange-Mango

Zhou also provides Keto Drive capsules that contain apple cider vinegar.

Perfect Keto Exogenous Ketones Overview

Perfect Keto exogenous ketones are designed to assist with controlling your appetite, reducing keto flu symptoms, and providing a steady source of energy throughout the day.

Perfect Keto Exogenous ketones come in 5 flavors:

• Salted caramel
• Chocolate
• Vanilla
• Strawberry lemonade
• Peach 

You can also get them as Unflavored Perfect Keto BHB Capsules.

Perfect Keto vs. Keto Drive Compared

Ingredient Comparison

Both products contain a similar amount of exogenous ketones, but that’s where the similarity ends.

Keto Drive contains several gums, filler ingredients, and preservatives, while Perfect Keto’s exogenous ketones are free of unnecessary additives.

Keto Drive Ingredients

Keto Drive ingredients are:

Keto Drive Performance Complex (goBHB), Vitamin A, Calcium, Sodium, Magnesium, Citric acid, Malic acid, Natural orange flavor, Other natural flavors, Silica, Stevia, Natural color, Acacia gum, Xanthan gum, Guar gum, and Sea salt.

Ingredients summary

Keto Drive contains three different types of gums: acacia gum, xanthan gum, and guar gum. While gums are generally regarded as safe by the Food and Drug Administration, they can sometimes cause harmful side effects in some people.

Guar gum, in particular, can trigger digestive symptoms like gas and bloating. Any unnecessary ingredient such as guar gum increases the risk of experiencing unpleasant effects due to a sensitivity.

Perfect Keto Ingredients

Perfect Keto Exogenous ketones are made with all-natural clean ingredients with no fillers or substitutes. The ingredients for Perfect Keto’s Chocolate Base ketones are:

• BHB ketones
• Natural flavors
• Stevia extract
• Monk fruit extract
• Calcium
• Sea salt

Ingredients summary This product does not contain any gums, colors, fillers, or substitutes. It is also free of gluten, dairy, and soy.

Ketosis

Both Perfect Keto and Keto Drive exogenous ketones are designed to help you achieve ketosis rapidly. They are both keto-friendly and contain zero carbs.

Keto Drive contains 11.7 grams of the proprietary blend “goBHB” but does not specify the amount of each actual BHB salt present per serving. Proprietary blends allow manufacturers to disclose ingredients without specifying the exact amounts of each.

On the other hand, Perfect Keto has precisely 11.3 grams of high-quality BHB ketones per serving coming from equal parts magnesium beta-hydroxybutyrate, sodium beta-hydroxybutyrate, and calcium beta-hydroxybutyrate.

Taste

Most users seem to find the taste of Keto Drive palatable. Many of the reviews report a pleasant, sweet taste.

The only downside is that only two flavors are available. If you are neither a fan of orange mango nor matcha lemonade, then you’re out of luck.

Perfect Keto Exogenous Ketones base went through six months of reformulation and reiteration to arrive at a pleasant taste without adding any sugar or artificial sweeteners. Instead, the ketones are sweetened with natural, keto-friendly stevia and monk fruit extract.

According to reviewers, you won’t notice any of the bitterness that’s found in most other ketone salts. Instead, you will get delicious ketones that taste great mixed with just water.

Reviews

Keto Drive has largely positive reviews. The most common themes are its sweet taste and ability to mix well with water.   For example:

• “Great flavor and mixes perfectly. I normally hate powders, but this one has a great flavor!”
• “Absolutely delicious. Just mix with water and ice. Don’t need to add anything else. Love it. It’s A++”
• “I’ve only had it a few days. Flavor isn’t bad at all”

Here are some less favorable reviews of the product.

• “The product tastes good but I have not felt any difference, no energy, no weight loss..nothing (I workout and eat healthy).”
• “My keto strips did not show any difference with this product. However, the taste was great!”

Thousands of customers have reviewed Perfect Keto Exogenous Ketones positively:

• “Yummy! I was on the hunt for ketones and I spent quite a bit of time reading reviews on the Strawberry Lemonade, I’m so glad I pulled the trigger! It is not too sweet, doesn’t leave an aftertaste, and is incredibly refreshing. The only downfall is I drink this once a day which means I went through the container very fast, I wish there was a larger/bulk container for those of us who are obsessed!”
• “I just received my order of Strawberry lemonade base and I am addicted! I added a couple of strawberries, a bit of watermelon, Ice, and some lemon carbonated water and this is better than the frozen lemonade you get at any amusement park or refreshment stand! I have no doubt I will be able to maintain my goal to take off another 30 lbs this summer with treats this good.”
• “I’ve been adding this to my iced coffee in the mornings and it’s made a huge difference. Way more energy throughout the day and less cravings. Coming back to order more!”
• “I cannot say enough about this product. This is the first time that I’ve ever tried it. I just got back into ketogenesis and I had zero keto withdrawals and for me, that’s absolutely amazing because I am a sugar addict. I have no cravings. I feel energy. This is definitely going to be a staple for me moving forward!”
• “I’ve been using this product for over a year. So that should tell how good it is. 50 lbs lighter and more active. Won’t lie I’ve tried others but it was the last time I did. Stick with the quality and service, it’s the best.”

Most reviews of Perfect Keto that aren’t favorable relate to the price point (which is somewhat higher than non-premium, generic brand products) or individual flavor preferences.

You can also browse our exogenous ketones on Amazon to read thousands of reviews from real customers or order them with free shipping or Prime delivery.

Price

Keto Drive and Perfect Keto exogenous ketones have a similar price point. The containers both cost $39.99 for 15-16 servings.

Although you can find cheaper exogenous ketone products on the shelves, going generic isn’t always a better value.

Generic products don’t usually offer the same guarantee of quality and may contain fillers or artificial ingredients, or present other downsides.

Which Is Best?

Keto Drive is an above-average product, but unlike Perfect Keto, Zhou Nutrition doesn’t specialize in keto supplements. Perfect Keto, on the other hand, draws from deep expertise in all things keto.

The most important criteria for choosing an exogenous ketone supplement include: quality of ingredients, quality of BHB salts, amount of BHB, and of course, taste.

Perfect Keto Exogenous Ketones excels in all four categories. Between the two products, Perfect Keto is the clear winner for the quality and amount of BHB, quality of ingredients, and flavor variety.

If you’re looking for all-natural clean ketones that taste good, will help you with appetite, increase your blood ketone levels, and support your keto lifestyle, Perfect Keto’s Exogenous Ketone Base is the best choice.

Alcoholic drinks like sangria, mojitos, and margaritas may hit the spot in terms of taste, but they’re also a one-way ticket out of ketosis. In this classic cocktail recipe, you’ll use fresh lemon juice, exogenous ketones, and stevia for flavor, and vodka as your spirit of choice.

This cocktail recipe is:

• Sweet
• Refreshing
• Fruity
• Satisfying

The ingredients include:

• Perfect Keto Strawberry Lemonade Base
• Fresh lemonade
• Stevia

Optional additional ingredients

• Monk fruit sweetener
• Lime juice
• Keto-friendly flavoring

Health Benefits of This Strawberry Lemon Drop Martini

Boosts Energy

If you’re looking forward to relaxing with a cocktail but also want to put a little pep in your step while you do it, this lemon drop cocktail is like hitting two birds with one stone. Naturally, the vodka will give you a nice buzz, but the real secret ingredient here is the exogenous ketones.

Since exogenous ketones can be used immediately for energy, no drawn-out digestive process needed; when you sip on this cocktail, you’ll be providing your body with a little boost in energy[*].

Blood Sugar Regulating Plus Antioxidants

Most lemon drop martinis that you order at a bar come packed with sugar. That’s what makes this cocktail such a treat, after all. The downside is that once you’re done with your tasty treat, you’ll be craving more…and more. Why? Because you’re on a blood sugar roller coaster.

True to keto-style, this low-carb martini replaces the sugar with stevia, resulting in zero grams of sugar and only two net carbs. In addition to keeping your blood sugar stable, stevia is packed with antioxidant compounds that support the fight against oxidative stress[*].

While alcohol can be a nice way to relax at the end of the day, one of the downfalls is that it increases oxidative stress in your body. When you sip on this keto martini, however, you’ll be naturally supporting your antioxidant defenses to help combat some of the stress that the alcohol is inducing[*].

Are There Carbs In Martini’s?

The number of carbs in your martini depends on the type of martini you’re enjoying.

Vodka itself has zero carbohydrates, but most martinis don’t just include vodka. For instance, a Cosmopolitan will get its carbs from cranberry juice, and an apple martini will be loaded with sugar from the apple-flavored syrup.

However, a dirty martini with a splash of olive juice will yield little to no carbs.

To ensure your martini is keto, keep a steady eye on the ingredients you’re adding. Low-carb cocktails should include no added sugars.

Do’s And Don’ts When Making A Keto Cocktail

To ensure that your martini is going to fit squarely into your keto diet, keep these guidelines in mind:

1. Stay away from flavored or sweetened vodka. Even vodka that says “lemon flavor” likely comes with a hefty dose of sugar in it as well. Instead, add your own flavors like fresh lemon juice or flavor extracts that are sugar-free.
2. Always go for water or soda water, and avoid tonic water. Even though you may not have guessed it, tonic water is full of sugar and could kick you out of ketosis even in moderate amounts.
3. Avoid fruit juices or any type of syrup. Many cocktails come with little extras like a splash of juice or a pump of simple syrup. If you’re out at a bar, always ask what ingredients are added to your drink.
4. Use salt to lime the rim of your martini, not sugar. This may seem obvious, but it’s an easy mistake to make, especially when you’re not the one making the cocktail.
5. Watch out for liqueur like triple sec, it may add a nice flavor, but it’s packed with carbs.

Will Alcohol Kick You Out Of Ketosis?

Alcohol in moderation shouldn’t kick you out of ketosis — as long as the alcohol is low carb.

With that being said, excessive alcohol intake can interrupt ketosis as your body wisely chooses to metabolize alcohol before any other nutrient that comes in. Therefore, if you’re enjoying higher or even moderate carb cocktails, this could lead to increased blood sugar, or at the very least, a halting of fat burning.

As long as you drink low-carb alcohol in moderation, you should be fine. As always, each individual is unique, so check your ketones to figure out your alcohol limit.

Berry Delicious Lemon Drop Martini

This keto strawberry lemon drop martini is a delicious summer cocktail made with simple ingredients like fresh lime juice, exogenous ketones, and vodka.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 2 martini’s

Ingredients

• 2 scoops Perfect Keto Strawberry Lemonade Base 
• 4 ounces vodka
• 2 tablespoons lemon juice
• 1 tablespoon stevia

Instructions

1. Add vodka, ice, Perfect Keto base, and lemon juice to a cocktail shaker.  Shake well for 10-15 seconds.
2. Dip the rim of each martini glass in water, then dip into stevia.
3. Pour martini’s into each glass and garnish with a sliced lemon and a small strawberry.

Nutrition

• Serving Size: 1 martini
• Calories: 159
• Fat: 0
• Carbohydrates: 2g
• Fiber: 0
• Protein: 0

Keywords: Keto strawberry lemon drop martini

Many people assume that alcoholic beverages are off-limits when you follow a ketogenic diet. The truth is, if your beverage of choice is low enough in carbs, you can stay in ketosis and enjoy a little buzz while you’re at it.

In fact, there are plenty of keto-friendly alcoholic drinks out there; you just need to know how to choose them.

If you’ve been dreaming of sitting on a beach, curled up on a lounge chair with a refreshing strawberry daiquiri, this recipe is the answer to your vacation dreams.
This sugar-free strawberry daiquiri is:

• Sweet
• Satisfying
• Refreshing
• Delicious

The main ingredients are:

• Perfect Keto Strawberry Lemonade Base
• Sweetener of choice
• Rum

Optional additional ingredients:

• Tequila
• Sea salt
• Vodka

Health Benefits of Keto Strawberry Daiquiris

Boosts Mitochondrial Function

Your mitochondria are the tiny little powerhouses that live in your cells and generate energy for metabolic processes. The more mitochondria you have, and the better they function, the more energy you’ll have and the faster your metabolism will be.

So how do you enhance mitochondria function? Research shows that taking exogenous ketones can give these little energy-generators the boost they need. Therefore, while you’re enjoying this keto strawberry daiquiri, your mitochondria will be thanking you for the extra help[*]. 

Keeps Blood Sugar Stable

No one is going to argue whether strawberry daiquiris are delicious or not. The problem is, when they come packed with sugar, it can leave you feeling sick, bloated, and put you on the blood sugar rollercoaster. Not to mention the fact that it will certainly kick you out of ketosis.

However, this low-carb strawberry daiquiri eliminates the sugar but keeps the delicious flavor so you can enjoy the buzz without having to deal with the aftermath. 

Keto Strawberry Daiquiri Recipe

Can you stick to your keto diet while enjoying fancy cocktails like pina Coladas, margaritas, and strawberry daiquiris? You certainly can. The trick is to find recipes with no added sugar and to moderate your alcohol consumption. If you can get a handle on those two things, you can enjoy whatever alcoholic beverage you like.

How To Make A Low-Carb Strawberry Daiquiri

To begin, squeeze about 1/4 cup of fresh lime juice into a small bowl and add it to your blender. Next, add in the rum, exogenous ketones, frozen strawberries, sweetener of choice, and ice.

Mix on high until smooth, then pour your daiquiri into a glass and garnish with a lime, strawberry, or one of those fancy cocktail umbrellas, and enjoy.

Keto Strawberry Daiquiri

Craving an alcoholic beverage? Enjoy this keto strawberry daiquiri, sweetened with monk fruit and strawberries with no added sugar or processed ingredients.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 2 daiquiri's

Ingredients

• 2 scoops Perfect Keto Strawberry Lemonade Base
• ½ cup rum
• 1 cup frozen strawberries
• ¼ cup lime juice
• 1 tablespoon stevia or monk fruit
• 1 cup ice

Instructions

1. Combine rum, lime juice, stevia, Perfect Keto base, and frozen strawberries in a high speed blender. Mix on high until smooth.
2. Garnish with a fresh strawberry.

Nutrition

• Serving Size: 1 daiquiri
• Calories: 137
• Fat: 0g
• Carbohydrates: 5g
• Fiber: 1g
• Protein: 0g

Keywords: keto strawberry daiquiri

Lemonade is synonymous with summertime; the two just go hand in hand. However, most lemonade options are way too high carb to fit into the meal plan when you’re following a ketogenic diet. Typically a serving of lemonade will rack up a carb count of about 30 grams — that’s a direct ticket out of ketosis.

With this low-carb refreshing lemonade, you get to enjoy this summer drink while staying in ketosis; it’s the best of both worlds.  This keto lemonade recipe is:

• Refreshing
• Cooling
• Sweet
• Delicious

The main ingredients are:

• Perfect Keto Strawberry Lemonade Base
• Fresh lemon juice
• Strawberries

Optional additional ingredients

• Sugar-free monk fruit sweetener
• Swerve
• Erythritol

3 Health Benefits of This Keto Lemonade

Boosts Ketones

Eating a low-carb diet will get you into ketosis, but sometimes you may want to boost your ketones even further. During the beginning stages of the diet, it can make a huge difference to take exogenous ketones as this will help bridge the gap between glucose-burning and ketone-burning.
However, even if you’re fully keto-adapted, boosting your blood ketones can provide an extra hit of energy when you most need it. Some research even suggests that consuming ketones before a workout can give you a competitive edge[*].

Rich In Antioxidants

Berries are well-known to be a fantastic source of antioxidants, and strawberries are no exception. This fruit not only comes packed with vitamin C, which is a potent antioxidant that can also boost the function of another antioxidant, but it also contains ellagic acid, an antioxidant that has also been studied for its anti-inflammatory and anti-carcinogenic activity[*][*]. 

Low-Carb Lemonade

Everyone loves a refreshing homemade lemonade on a hot summer day, but if you’re following a keto diet, most of the options you’ll find on the shelves are off-limits. The answer? Make your own sugar-free lemonade!

Tips For Making Keto Lemonade:

There are plenty of keto-friendly ways to enjoy this refreshing lemonade if you want to switch it up a bit.  Here are some tips:

• Add a little sea salt to give your lemonade more depth of flavor (think: keto margarita).
• Switch up the sweetener; some people prefer one type of sugar-free sweetener over the other due to aftertaste. You can go with stevia or change things up and try out erythritol, monk fruit, or swerve.
• If you want to really get fancy, try adding a few different types of berries. If you love blueberries, drop a few in your glass. The same goes for blackberries, raspberries, and so on.

How To Make Keto Lemonade

This recipe is really simple to whip up.  Start by grabbing your lemon squeezer and squeeze about 1/4 of a cup of lemon juice into a small bowl.  Next, pour the lemon juice into a blender, and add in your Perfect Keto Strawberry Lemonade Base, water, strawberries, mint leaves, stevia, and ice cubes, and blend them together until well combined.  Pour your lemonade into a glass, and enjoy.

Tangy Keto Strawberry Lemonade

Enjoy this refreshing keto lemonade made with fresh lemon juice and sugar-free sweetener on a hot summer day to relax, cool down, and boost your energy.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 4 cups

Ingredients

• 2 scoops Perfect Keto Strawberry Lemonade Base
• 3 ½ cups of water
• ¼ cup lemon juice
• 5–6 strawberries
• Fresh mint leaves
• Stevia to taste
• ice

Instructions

1. Add all ingredients to a high-speed blender and mix on high for 10-15 seconds.
2. Pour over ice and serve with a sliced lemon, garnish with mint.

Nutrition

• Serving Size: 1 cup
• Calories: 21
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 0g

Keywords: keto lemonade

There’s nothing quite as refreshing as a frozen drink on a hot summer day. If you’re looking for a sweet treat that will boost your energy, look no further than this sugar-free strawberry lemonade slushie. This sugar-free slushie recipe is:

• Dairy-free
• Gluten-free
• Refreshing
• Sweet

The main ingredients are:

• Perfect Keto Strawberry Lemonade base
• Lemon juice
• Strawberries
• ice cubes

Optional additional ingredients:

• Sugar-free sweetener (stevia, erythritol)
• lemon-lime juice (with no added sugar)
• Watermelon flavor or other fruit flavorings

3 Health Benefits of This Sugar-Free Slushie

Boosts Energy

This slushie has a secret ingredient — exogenous ketones. When you take ketones in the form of a supplement, it automatically increases your blood ketones levels, which translates into more energy for you. Drinking this slushie before a workout or any other time where you might want a little extra hit of ketones is an excellent way to keep your energy stable[*].

Rich In Vitamin C

Both lemons and strawberries are fantastic sources of vitamin C, the water-soluble vitamin best known for its ability to help you fight off colds . But vitamin C isn’t just helpful for immunity; it’s also crucial for the synthesis of collagen and acts as an antioxidant which research shows may support the fight against cardiovascular disease and certain types of cancer[*].

Sugar-Free Slushie

Popsicles and ice cream are go-to’s when the weather gets hot, but sometimes you want something a little healthier — that’s where this delicious and refreshing keto slushie comes in.

You can think of this low-carb beverage as a frozen lemonade that’s devoid of sugar and packed with energy-boosting ingredients to keep you going. Serve it with a little lemon wedge, treat it like a mocktail, or take it with you to the gym to keep the energy flowing.

All you need is a blender, some Perfect Keto Strawberry Lemonade base, a few frozen strawberries, and some lemon juice, and you’re good to go.

Sugar Free Strawberry Slushie

Forget the ice cream and popsicles, this low-carb sugar free slushie is the perfect sweet treat to boost your energy and cool you down on a hot summer day.

• Author: Corina Nielsen
• Total Time: 5 minutes
• Yield: 2 cups

Ingredients

• 2 scoops Perfect Keto Strawberry Lemonade base
• 3–4 small strawberries
• 2 tablespoons lemon juice
• 2 cups water
• 1 cup ice

Instructions

1. Add all ingredients to a high-speed blender, mix on high until ice is completely crushed.
2. Garnish with a slice of lemon and/or a sliced strawberry

Nutrition

• Serving Size: 1 cup
• Calories: 21
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 1g
• Protein: 0g

Keywords: sugar free slushie

• Pantry Breakfast Recipes
• Pantry Lunch and Dinner Recipes
• Pantry Dessert and Snack Recipes
• Keto Pantry Staples To Stock Up On

Your pantry is probably getting a lot more love than it’s used to nowadays. With the stay at home orders, and most people avoiding grocery shopping, stocking up has become the new norm.

While most people have their pantries stocked with rice and beans and high-carb snacks like chips and crackers, a keto pantry is going to have a very different look.

Taking a gander into a well-stocked keto pantry, you’ll find essentials like nuts, seeds, canned fish, oils, nut butter, almond meal, herbs, spices, and protein powder.

So what do you do with all these pantry goodies? Well, there is plenty you can do. In fact, you could cook yourself up breakfast, lunch, and dinner, almost exclusively using pantry items as your ingredients.

Pantry Breakfast Recipes

You would be surprised by how many breakfast recipes call primarily for pantry items. You may have to grab an ingredient or two out of the refrigerator, but for the most part, these breakfast options come straight out of the cabinet.

1. Low-Carb N’Oatmeal

This low-carb n’oatmeal recipe makes an excellent replacement for the traditional pantry breakfast staple, oatmeal. Using exclusively pantry-friendly ingredients you can mix and match your topping and choice of nut butter for a variety of different flavors.

2. Keto Pancakes

In good times or bad, pancake breakfasts give you a reason to gather around the table and enjoy each other’s company. These keto pancakes are light, fluffy, and butter, and they’re ready in just 15 minutes

3. Vanilla Protein Waffles

You may not have enough eggs in your refrigerator to make scrambles and frittatas every morning. However, you can still get a hit of protein for breakfast with these vanilla protein waffles, which pack 17 grams of protein per serving. And the best part? They only call for one egg.

4. Chocolate Almond Smoothie Bowl

While most smoothie bowls are made with frozen fruit, this chocolate almond smoothie bowl is based around protein powder and pantry items like cacao powder, chia seeds, almond milk, and nut butter.

Sure, if you happen to have some berries you can throw them on there too.

5. Crunchy Coconut Cluster Keto Cereal

Cereal is one of the best breakfast comfort foods. You can make it a meal, grab some as an afternoon snack, or use it as a topping for chia seed pudding or smoothies.

This crunchy coconut cluster keto cereal is packed with fiber and protein and includes some pantry favorites like shredded coconut, pumpkin seeds, and MCT Oil Powder.

6. Superfood Pumpkin Waffles

These delicious and filling superfood pumpkin waffles are the perfect example of the hidden treasures that may be hiding in your pantry. With ingredients like pumpkin puree, microgreens powder, and full-fat coconut milk, they provide a boost of nutrition while satisfying your cravings for some warm and crispy waffles.

Pantry Lunch and Dinner Recipes

Okay, for these recipes you may have to journey into your refrigerator for some ingredients, but they’re still made with mostly pantry ingredients.

7. Salmon Patties

These salmon patties can be prepared with either fresh salmon or canned salmon. Obviously, for the pantry edition you can go with the canned variety. Just be sure to choose BPA-free cans and fish that’s wild-caught.

Spice them up with your favorite flavors, have fun with what’s already in your pantry.

8. Oven Baked Naan

Indian food is packed with delicious flavors, but naan bread has to be one of the most enticing options on the menu. It’s soft, chewy, and typically loaded with carbs. This oven-baked keto naan, however, has only eight grams of net carbs per serving.

Use it as a side to one of your favorite Indian dishes, or just slather some butter or ghee on there and make it a hearty snack.

9. Chili Lime Tuna Salad

Tuna salad is the ultimate pantry meal. Pull out all your favorite herbs and spices, mix it up, add nuts and seeds, or follow this recipe to the T. Either way, if you’re looking for a protein-packed meal option, tuna salad is your quick and easy solution.

10. Creamy Keto Crab Dip

What’s that can of crab meat doing that’s been sitting in your pantry for a year? It’s time to pull that out for a little treat yourself moment. Pair this creamy keto crab dip recipe with some chopped veggies or your favorite keto crackers.

11. Garlic Breadsticks

If you’ve got cheese in your refrigerator that’s looking for a purpose — these breadsticks are the answer. With only 5 grams of net carbs per serving, these cheesy, garlic breadsticks make a mouth-watering appetizer, side dish, or snack.

12. Brown Butter Buffalo Bites

While most of the ingredients in these buffalo bites appear to come from the refrigerator, with a couple of tweaks, this can actually become a pantry-friendly recipe. First, if you don’t have fresh garlic cloves on hand, go for garlic powder. Second, if you don’t have any grass-fed butter in your refrigerator, opt instead for ghee.

As for the cauliflower, fresh is always best for this recipe, but you could try it with frozen.

Pantry Dessert and Snack Recipes

If you want to satisfy your sweet tooth or are looking for some simple keto snacks, look no further than your trusty pantry.

13. 3-Ingredient Keto Mocha Chia Pudding

This 3-ingredient chia pudding recipe could not be more simple. In fact, you can think of it as a starting point to add any ingredients that are calling to you. Some fantastic add-ons include shredded coconut, hemp seeds, sunflower seeds, cacao powder, and crushed walnuts.

14. Blueberry Muffins with Collagen

Blueberry muffins are always a fan favorite, so why not add a little protein? While muffins are typically seen as a breakfast food, this recipe is so delectable it can second as a dessert. Pulling from some pantry staples like flax meal, almond flour,  Perfect Keto Vanilla Collagen, and monk fruit — these muffins are both nutritious and delicious.

15. Avocado Brownies

Looking for a good use for those avocados? If your avocados are ripe and you’re not quite sure what to do with them, it’s time to get the pantry involved.

This avocado brownie recipe turns traditional brownies on their head with healthy fats and a creamy mouthfeel.

16. Keto Nut Butter Cookies

This nut butter cookie recipe requires only four ingredients — three of which you’ll find right in your pantry. If you want to spice them up with a little cinnamon or nutmeg no ones going to stop you — but they truly are delicious as-is.

17. No-Bake Pumpkin Protein Bites

If you’re short on time, but your sweet tooth needs some attention, these no-bake protein bites are the perfect solution. Ready in just ten minutes, this is another pantry-exclusive recipe that’s no-fuss and all flavor.

18. Keto Buckeyes: Chocolate Nut Candies

If you’re short on time, but your sweet tooth needs some attention, these no-bake protein bites are the perfect solution. Ready in just ten minutes, this is another pantry-exclusive recipe that’s no-fuss and all flavor.

Nuts and chocolate are the ultimate flavor combo, and these buckeye candies nail it with cocoa powder, nuts, almond butter, and of course … chocolate.

Keto Pantry Staples To Stock Up On

The best part about pantry staples is the fact that you can stock up without having to worry about your food expiring.  Most pantry staples are good for months, if not years.

And you can get many of them delivered to your door from Amazon. This means you get to buy in bulk, save a buck, and never have to worry about running out of food. Some essential keto pantry items to make sure you have on hand include:

Baking Supplies

Almond Flour

Coconut flour

Baking powder

Baking soda

Cocoa powder

Stevia, monk fruit sweetener, swerve,or erythritol

Unsweetened chocolate chips

Fats and Oils

Coconut oil

Avocado oil

Sesame oil Ghee

Olive oil

Coconut butter

Herbs and Spices

Salt

Pepper

Oregano

Basil

Paprika

Cinnamon

Nutmeg

Parsley

Chili

Sauces and Condiments

Coconut aminos

Hot sauce

Coconut cream

Coconut milk

Almond milk

Bone broth or chicken stock

Mayonnaise

Nuts and Seeds

Flax seeds

Chia seeds

Shredded coconut

Macadamia nuts, almonds, hazelnuts, pecans, cashews etc.

Sunflower seeds, pumpkin seeds,

Nut butter

Keto Essentials

Perfect Keto Whey Protein

Perfect Keto MCT Oil Powder

Perfect Keto Collagen Powder

Perfect Keto Exogenous Ketones

Canned Goods

Tuna

Salmon

Sardines

Olives

Mackerel

The Takeaway

Don’t let those pantry items go to waste. It’s all too easy to stock up the kitchen and then get intimidated when it comes time to cook.

While your pantry items will hold the longest shelf life, their value doesn’t lie in taking up space, use them to enhance your meals and increase the variety in your day to day meal planning.

These sweet treats are all gluten-free and sugar-free and are sure to tame that sweet tooth of yours.

20 Keto Candy Recipes

#1 Keto Buckeyes

Short on time? This Keto buckeyes recipe takes a total of 20 minutes to make and is no-bake. All you need is your ingredients, a mixing bowl, and a freezer.

#2 Keto Chocolate Candy Bar

Sometimes you just need a simple chocolate bar. Although there are sugar-free chocolate bars on the market, keto chocolate candy bar has only five ingredients and is packed with real-food ingredients. It’s also vegan and paleo-friendly.

#3 Trail Mix Chocolate Bark

Chocolate bark tends to be a favorite around the holidays, but you can enjoy this trail mix chocolate bark recipe year-round. It’s made with Perfect Keto Trail Mix, so you’ve got tons of healthy nuts and seeds and sweetened with monk fruit, so no need to stress about your blood sugar.

#4 Keto Chocolate Kisses

These low-carb candy kisses are the perfect treat to make for your keto Valentine or any time you’re craving a dark chocolate bite. Each kiss is only 20 calories, so indulge in these keto chocolate kisses freely!

#5 Keto Butter Coconut Bites

These delicious keto butter coconut bites take traditional peanut butter cups to the next level by adding a layer of coconut butter. The smooth and creamy textures of coconut and peanut butter together make these bites truly decadent.

#6 Low-Carb Turtle Candies

This recipe may be sugar-free, but try telling that to the caramel chocolatey goodness that you experience with each bite. These low-carb turtle candies are the perfect mixture of chewy and crunchy.

#7 Almond Joy Keto Bark

This delicious Almond Joy keto bark is packed with nutty flavor wrapped in a chocolate coating. One piece is only 100 calories and contains one net carb. This is the perfect recipe to make in a large batch for sharing or small batches to satisfy your sweet tooth.

#8 Keto Peppermint Patties

When’s the last time you had a peppermint pattie? If you’ve been following a keto diet for a while, it’s probably been a long time. These keto peppermint patties are sweet and  refreshing, and since they’re made with peppermint extract, you don’t have to worry about any artificial flavors.

#9 Low-Carb Chocolate Crunch Bars

This recipe is like a candy bar met a breakfast bar, and had a beautiful, healthy, candy bar child. All the sweetness you want from a candy bar, with ingredients like trail mix, nut butter, and psyllium husk to keep your energy steady. Satisfy your hunger with this low-carb chocolate crunch bar.

#10 Keto White Chocolate

For the white chocolate fans out there — we got you. This keto white chocolate recipe sets the stage for whatever flavors you want to combine. You can think of the chocolate as the canvas and the paint as your favorite spices and add-ons. You can go the cinnamon route, spice it up with cayenne, and cool it down with peppermint.

#11 Low-Carb Toffee

Toffee is one of those candy recipes that seems like a lot of work. What if you cook it too long? Not long enough? Take the guesswork out of this holiday favorite with this simple, low-carb toffee recipe.

#12 Pecan Pie Fudge Fat Bombs

Everyone loves pecan pie, so why not scale down and make them into pecan candies (AKA pecan pie fudge fat bombs)? This recipe is a favorite among the fat-bomb lovers and contains only two net carbs per serving. If you’re not a fan of pecans, feel free to mix up which nuts you use.

#13 Chocolatey Keto Nut Butter Cups

These chocolatey keto nut butter cups are your answer to those Reese’s peanut butter cup cravings — we all have them. Enjoy these with dark or milk chocolate, just make sure the chocolate it unsweetened. The best part? Each cup contains 2 grams of protein.

#14 Keto Christmas Crack

Forget the crackers and sugar, this keto Christmas crack has all the crunch and sweetness without any of the carbs. You can go with the traditional pecan topping, or switch it up with walnuts, almonds, or even some keto-friendly sprinkles.

Keto Gummy Recipes

You can’t forget about gummies when it comes to keto candy; they’re not only easy to make — but with the variety of molds you can use, they’re a pretty good time as well.

#15 Cafe Latte Gummy Bears

These cafe latte mummy bears will do more than just delight your sweet tooth; they’ll give you a little burst of energy too. One of the main ingredients is Perfect Keto Instant Coffee, so don’t enjoy these too late in the day, or you may be up all night. However, they do make the perfect mid-day snack if you start feeling that afternoon slump.

#16 Vanilla Blueberry Gummies

These delicious fruity gummies are packed with exogenous ketones, which means they won’t only keep you in ketosis — but they’ll give you an extra boost of ketones as well. Vanilla blueberry gummies make a fantastic pre-workout snack, or just a little something chewy to have around.

A sugar-free keto treat can rescue you from cheating or even exiting ketosis altogether. Unfortunately, most keto-friendly sweets are full of unhealthy artificial ingredients or hidden carbs. When cravings hit and you’re running low on willpower, our 100% clean Mallow Munch Bars can fill you up fast without spiking your blood sugar!

#17 Sugar-Free Chocolate Strawberry Gummies

There’s nothing like using fresh fruit when you’re going for that strawberry flavor. Love chocolate covered strawberries? These sugar-free chocolate strawberry gummies provide the flavor you’re craving with the added bonus of exogenous ketones and grass-fed gelatin.

Keto Truffle Recipes

There’s no candy more indulgent than a truffle. Rich, creamy, and silky –these recipes will leave you wanting for nothing when it comes to decadence.

#18 Sea Salt Caramel Brownie Truffles

Each one of these delicious sea salt caramel brownie truffles has only one net carb and packed with healthy fats that will keep you full and satisfied. And the best part is that they only take ten minutes to prepare.

#19 Silky Mocha Truffles

These creamy, silky mocha truffles melt in your mouth. And since they’re made with real mocha, they’ll give you a burst of energy to keep you going. Enjoy them with a warm glass of milk or your afternoon coffee.

#20 Coconut Matcha Truffles

While most truffles are very chocolate forward — these coconut matcha truffles mix things up a bit with a matcha and coconut flavor. They call for real matcha along with MCT oil powder, making them an excellent pick-me-up.

A Word On Sweeteners

One of the most important decisions to make when preparing keto candy is figuring out which type of sweetener you’re going to use. There are plenty of sugar-free sweeteners out there — but which ones to choose?

Monk fruit and stevia are ideal, they’re both natural sweeteners that come from real food sources (not made in a lab).

Another option is sugar alcohols. While these aren’t necessarily harmful, many people report digestive issues, and some can even spike your blood sugar. Therefore, if you’re going for sugar alcohols stick to erythritol. Sugar alcohols like maltitol and xylitol may be hard to digest.

Keto Candy Round-Up

Whether you’re a gummy lover, a chocolate fanatic, or something in between — there’s a keto candy recipe for you. You don’t have to miss a beat when those candy cravings start to rear their ugly heads, just be sure to make enough to share!

• Exogenous Ketones?
• KetoCaNa?
• Perfect Keto Exogenous Ketones
• Differences
• Ingredients
• Summary

There are five considerations to make when choosing exogenous ketones:

• Does it contain beta-hydroxybutyrate (and how much)?
• What are the ingredients, and are they clean (or are there unnecessary or unhealthy preservatives, artificial colors, flavors, or sweeteners)?
• What does it taste like (delicious, palatable, or disgusting)?
• Are there any adverse effects from active ingredients or additives??
• Does it fit in my budget?

To make the most of your supplements, you have to choose a brand that ticks all these boxes. In this guide, you’re going to learn how Perfect Keto compares to Ketosport KetoCaNa ketones.

Before the product analyses, we’ll begin with a quick refresher on what exogenous ketones are and what they do.

What Are Exogenous Ketones?

Exogenous ketones are dietary supplements that are made to increase blood ketone levels.

Ketones are compounds that are naturally produced by your body when you restrict carbohydrate intake causing the body to burn fat for energy. Ketone bodies are an efficient energy source for most body organs including the brain, heart, and muscles.

But the benefits of taking exogenous ketone bodies go beyond energy. They can also recreate some of the remarkable health benefits of a ketogenic diet like improved mental clarity, weight loss, and controlling appetite and cravings.

Perfect Keto ketones and KetoCaNa are both exogenous ketone supplements from well-known brands. In the following sections, you’ll learn how the two ketone products compare against each other.

What is KetoCaNa?

KetoCaNa is an exogenous ketone supplement made by keto supplement company Ketosports. Ketosports is an Illinois-based sports supplement company specializing in keto products.

The ketones are calcium and sodium-based hence the name KetoCaNa. (Ca – symbol for Calcium, Na – symbol for sodium)

The product comes in three flavors:

• Orange
• Strawberry lemonade
• Fruit punch

Ketosports offers two sizes for the product: 305 g with 16 servings and 610 g for 32 servings. The 16-serving container costs $54.99, slightly higher than the industry average which ranges from $35 to $45.

What Are Perfect Keto Exogenous Ketones?

Perfect Keto exogenous ketones are made by Perfect Keto, a company based in Austin, Texas that specializes in making a wide range of ketogenic products, including supplements and snacks designed to support a low-carb or keto lifestyle.

Perfect Keto ketones are designed to provide you with energy, curb appetite between meals and during fasting, ease keto-transition symptoms, and elevate your blood ketone levels, potentially reaching ketosis.

These ketones come in five different flavors:

• Salted caramel
• Chocolate
• Vanilla
• Strawberry lemonade
• Peach 

KetoCaNa vs. Perfect Keto Exogenous Ketones

Ingredients

Both Perfect Keto and KetoCaNa promise a product that’s made with high-quality ingredients. Here’s how they compare.

KetoCaNa Ingredients

The ingredients for KetoCaNa are as follows:

• Calcium Beta-Hydroxybutyrate
• Sodium Beta-Hydroxybutyrate
• Citric acid
• Natural Flavors
• Stevia

The ingredient list shows that KetoCaNa is made with all-natural ingredients and no artificial preservatives or fillers. Points to them for making good on their promise.

Perfect Keto ingredients

Like other Perfect Keto products, Perfect Keto ketones are made with natural clean ingredients with no fillers or substitutes. The ingredients for Perfect Keto’s Chocolate Base ketones are:

• BHB ketones
• Natural flavors
• Stevia extract
• Monk fruit extract
• Calcium
• Sea salt

KetoCaNa Vs. Perfect Keto Ingredients Summary

Both KetoCaNa and Perfect Keto are made with high quality and quantity of BHB salts. The products are both free of animal by-products, soy, dairy, gluten, and carbohydrates.

The most notable difference between the two is citric acid in KetoCaNa.

In small doses, citric acid is safe. However, rarely, it may cause some side effects like nausea, vomiting, and diarrhea in a few individuals.

Another difference is the type of electrolytes used to produce the ketone salts in each product. Electrolytes are vital on keto as they offer many health benefits like better hydration and blood pressure control.

KetoCaNa uses only calcium and sodium salts, while Perfect Keto uses sodium, calcium, and magnesium.

At Perfect Keto, we choose to include magnesium because it’s an important mineral for body health with benefits like improving physical performance, reducing water retention, and regulating blood pressure.

KetoCaNa also has a very high sodium content. One serving of KetoCaNa contains 1.3 g of sodium, 56% of your daily limit. Sodium is an essential mineral for the body but in high amounts may result in water retention or worse, high blood pressure for sensitive individuals.

Taste

According to customer reviews, feelings about KetoCaNa’s taste are mixed, with orange standing out as the most popular.

Most customers write that Perfect Keto Ketones have a pleasant taste even when mixed with water. Unlike most exogenous ketones, these ketones do not have a bitter aftertaste to them.

They have a pleasant sweet taste without using any added sugar. Instead, they use natural sweeteners, stevia and monk fruit.

Side effects

It’s not uncommon for supplements to cause side effects. Some of the common side effects of exogenous ketones include:

• GI (gastrointestinal) distress
• Nausea
• Diarrhea

For the most part, these side effects usually occur temporarily in individuals who have never taken ketones before. You can try taking them with a meal or in smaller doses to reduce these issues.

Customers of most brands have occasionally reported these symptoms after starting using the ketones. However, some users of KetoCaNa have reported that their GI distress persisted even after a while on the supplement, which may be due to the high sodium content.

Price

Both products are reasonably priced but KetoCaNa costs significantly more than Perfect Keto ketones.

A 15-serving container of Perfect Keto costs $39.99 while a 16 serving container of KetoCaNa costs $54.99. Per serving, Perfect Keto costs $2.67 while KetoCaNa costs $3.44 (a 28% difference in price).

Reviews

KetoCaNa has many positive reviews, most of which are praising its ability to provide energy, promote weight loss, and keto-adaptation.

Some of those positive reviews include:

• “The KetoForce works wonders for my wife who has Hypothyroidism and is now on a Low Carb diet and helps with that Push to get over the hump on her 12 hr shifts.”
• “I really cannot say enough about this supplement.  It truly works as advertised, but until you experience it, there really are no words to describe the amazing feeling of never getting tired.”
• “We LOVE being in the ketogenic state and want all competitors to feel the benefits of  it. This product has helped us tons!  BOTH of us [have] had a hard time getting into a ketogenic state.  NOW we know what this product can do!  We LOVE it!!”

On the flip side, some reviews on Amazon mention an unpleasant taste and GI distress symptoms.

• Mario says, “Didn’t like the taste, too tart.”
• Shanell says, “Took as instructed. My stomach was upset all day.”
• According to Nick: “Made me super nauseous even at smaller doses.”

Here’s what customers say about Perfect Keto::

• Kevin D says, “This is a great on-the-go, quick way to help stay in Ketosis. It’s great for a pre-workout supplement. I also like to use it throughout the day for extra energy and focus. I highly recommend this product, especially if you are just starting your ketogenic journey.”
• Michelle says, “I love the taste of this without all the unwanted ingredients, and the energy boost you get from it is an added bonus!”
• Rachelle says, “Great! Love this base! It tastes great and curbs my hunger. It’s my favorite so far.”
• “Okay. I tend to prefer less sweet flavors and I have trouble finding those products. While I enjoy the Salted Caramel flavor, this powder tastes too sweet to me, and I’m still using only about a quarter scoop at a time.”
• “It’s a good product and does what it says. I’m not a big fan of the taste. It’s not bad in coffee, but I don’t like it with anything else. I will purchase again for the benefits. It makes me feel great and gets me in ketosis fast.”

Still undecided? Check out the wrap-up summary in the next section to help guide your purchasing decision.

KetoCaNa Vs. Perfect Keto ketones: Summary

It’s safe to say that KetoCaNa and Perfect Keto ketones are comparable products in many ways. Both are made with high-quality ingredients, receive praise from most customers for their taste, and are keto-friendly.

Based on the criteria of BHB content, ingredient quality, flavor, adverse effects, and value, KetoCaNa is an above-average supplement.

However, the customer complaints on the side effects of KetoCaNa are hard to ignore. Even if KetoCaNa was effective in boosting your energy levels and helping you reach a state of ketosis, GI discomfort is a high price to pay. Individuals sensitive to upset stomach, GI effects, or sodium may wish to pass on this offering.

In addition, the price for the ketones may be a little pricey for most supplement budgets at 28% higher than the competition.

Perfect Keto exogenous ketone base, we believe, wins out overall. It contains high amounts of BHB, tastes great, contains no preservatives or fillers, is easy on the gut, and suits any dietary lifestyle.

If you’re in the market for high-quality exogenous ketones that provide (and enhance) many of the health benefits of going keto, try one of our five flavors and experience them yourself.

• 16 Different Keto Coffee Recipes
• Keto Non-Dairy Creamer and Toppings
• Energizing Non-Coffee Beverages 
• Low-Carb Coffee-Flavored Desserts

Coffee is one of the most widely consumed beverages in the world.

Some people drink it for the taste and aroma while others need it to get out of bed in the morning.

But have you ever considered using coffee to better your health?

Reviews on coffee consumption show participants scored the greatest health benefits from caffeine when they drank three to four cups per day[*][*].

Though this number may seem high, evidence suggests this amount is “more likely to benefit” health than harm it for most people[*].

So this recipe roundup will help you add more keto coffee ideas to your meal plans.

16 Keto Coffee Recipes

Caffeine may improve your physical performance and your ability to perform complex mental tasks[*].

But a standard black cup of coffee is just the start of what you could be giving your body to excel.

Adding just a few low-carb, health-boosting ingredients like these will take your black coffee and tea above and beyond:

• Grass-fed butter. It’s full of healthy saturated fats and specific omega-6 fatty acids called CLA, which may help regulate blood sugar levels[*][*].
• Coconut oil. This dairy-free alternative to unsalted butter or ghee is loaded with medium-chain triglycerides (MCTs) to keep you full and potentially spur weight loss[*][*].
• Coconut cream. Over 90% of calories in coconut cream come from MCTs. These are used as fuel instead of stored as fat[*].
• MCT oil powder, which may increase your ketone levels to push you closer to ketosis and lessen keto flu symptoms[*].
• Exogenous ketones to help curb cravings and hunger, support your workouts, and boost energy.

So how do you put all those ingredients together to craft a drink you’ll love?

Follow these easy keto recipes to become an at-home, keto barista:

#1. Classic Keto Coffee

The classic keto coffee or bulletproof coffee recipe from Dave Asprey is a staple in ketogenic diets.

Inspired by guides in Tibet drinking yak butter tea, this satiating drink combines caffeine with energizing fats to help you climb mountains.

To make butter coffee or boosted keto coffee, swap out the traditional tea for black hot coffee. Then replace the yak butter with healthy fats like grass-fed butter, coconut oil, or MCT oil.

This magic drink is also delightful as a cold smoothie.

#2. Keto Iced Coffee Smoothie

You only need a few ingredients to make this keto iced coffee smoothie and have the best of both worlds in the morning.

If sweet coffee drinks are your siren song, this next recipe will deliver without blowing your carb intake limit.

#3. Cinnamon Dolce Latte Breakfast Smoothie

Skip the Starbucks Cinnamon Dolce Latte in favor of this filling cinnamon dolce latte breakfast smoothie.

It has the perfect ratio of protein from collagen peptides, healthy fats courtesy of MCT oil powder, and fiber from chia seeds. When combined with cold brewed coffee, you’ll be fueled up for hours.

This high-fat smoothie serves up 22g of fat and 13g of protein for just one net carb.

And the next recipe is a game changer if cafe mochas or pumpkin spice lattes are your weakness.

#4. Pumpkin Spice Mocha

More often than not, a pumpkin spice latte at the coffeehouse will be loaded with artificial ingredients from the pumpkin flavored syrup.

But this pumpkin spice mocha will put you in the warm fall spirit without cheating your ketosis goals.

Just grab a packet of Perfect Keto Instant Coffee and combine it with hot water, pumpkin spice, cacao powder, and heavy cream. Or sub coconut cream to keep it dairy-free.

If you have guests over for brunch, use a frother or immersion blender to create a foamy, picture-perfect topping.

One cup of this provides 20g of fat for a single net carb.

The next flavorful recipe is even easier.

#5. Iced French Vanilla Latte

You only need two ingredients to whip up this keto iced French vanilla latte. And it will take a lot less time to make than standing in line to order one.

Just open a packet of vanilla flavored Perfect Keto Instant coffee and mix with cold water. 

Add a keto-approved sweetener like stevia or monk fruit, or a splash of coconut milk or almond milk, and you’re done.

One serving offers up 20g of fat.

The next drink is an even better coffee shop copycat.

#6. Salted Caramel Latte

Fighting caramel macchiato cravings on your low-carb diet?

Stop and trade in all those carbs for this no-sugar salted caramel latte.

Salted caramel flavored MCT oil powder is the secret to recreating the drink you love on a ketogenic diet. It’s responsible for the killer flavor and for chasing away AM brain fog too. 

You’ll even find a recipe tweak to make this a keto frappuccino.

And if you like this coffee drink, you’ll definitely want to try the next.

#7. Snickerdoodle Coconut Coffee

Sugary coffee drinks feel like they give you a buzz of energy. But it only lasts until the eventual crash.

This dairy-free snickerdoodle coffee tastes like a cinnamon sugar cookie dunked in fresh java and will give you steady, long-lasting energy you can count on.

Treat yourself to a hot version in the morning and have it iced or blended for a snickerdoodle coffee frappuccino in the afternoon.

The next recipe will get you out of bed and to your workouts with less complaining.

#8. Pre-Workout Pump Mocha

Coffee before exercise may give you the energy and motivation to complete (or show up) for your sweat sesh. 

And one study showed consuming coffee beforehand helped participants continue their calorie-burning for up to three hours after their workouts[*].

So put this pre-workout mocha recipe to the test. You’ll reap the rewards during and long after class gets out.

Use the next recipe to rebuild your muscles and energy levels post-workout.

#9. Post-Workout Muscle Repair Mocha

You’re probably drinking high-protein shakes to build and repair your muscles post-workout. But what about adding caffeine to that process?

This post-workout mocha coffee combines collagen and whey to give your body 25g of protein for recovery. And the extra boost in energy from the coffee will help you tackle the rest of your day like a superhero.

The next drink shines during the darkest part of your afternoon slump.

#10. Midday Boost Latte

There’s a special ingredient in this midday boost protein latte you won’t find in your standard Americano: nootropics.

Also known as “brain boosters” or “smart drugs,” nootropics are compounds that enhance certain mental functions like your focus, memory, creativity, and attention span[*].

Paired with a scoop of MCT oil powder and whey protein, this latte serves up extra energy, concentration, and satiety when you need it most.

The next recipe is less workhorse and more keto-approved indulgence. 

#11. Vietnamese Iced Coffee

Traditional Vietnamese iced coffee recipes call for sweetened condensed milk. That’s not keto-friendly at 21g of sugar per oz.

So use this recipe for keto Vietnamese iced coffee when you’re in the mood for a dark roast lightly sweetened with low-carb cream.

You’ll swear the next knockoff recipe is even better than the high-carb original too. 

#12. Keto Frappuccino

Making your own keto frappuccino at home is healthier, quicker, and cheaper than menu hacking one at Starbucks. 

The next recipe also expertly transforms a Starbucks classic for low-carb lifestyles. 

#13. Peppermint Mocha

Avoid the popular Peppermint Mocha at Starbucks; a grande with 2% milk clocks in at a staggering 63g of carbs and 54g of sugar[*].

This low-carb keto peppermint mocha recipe satisfies the craving, takes care of your body, and only has one net carb.

Plus, researchers from one study noticed consuming peppermint extract helped people crush difficult mental tasks. Participants also showed fewer signs of mental fatigue after completing those tasks[*].

The next recipe removes the cocoa powder but not the mint and coffee combo.

#14. Mint Iced Coffee

Fans craving the Mint Mojito Iced Coffee from Philz Coffee no longer have to cheat to scratch that itch.

This recipe recreates the famous and refreshing mint-coffee flavor profile without insanely spiking your blood sugar levels.

Swing in the opposite direction with the warm and spicy flavors found in the next recipe.

#15. Mexican Mocha

The flavors of Mexican hot chocolate are strong in this keto Mexican mocha recipe.

With a mix of Perfect Keto Instant Coffee in Mocha, cinnamon, spicy cayenne pepper, and creamy milk, you’ll have a sweet pick-me-up that pulls double-duty.

See, cayenne contains capsaicin. This compound is responsible for the heat in peppers but may also promote fat burning for weight loss[*].

The next recipe capitalizes on spice but in a different way.

#16. Dirty Vanilla Chai Latte

A classic chai latte couples black tea and cream with spices including ginger, cinnamon, and cardamom. 

A dirty vanilla chai latte adds coffee or espresso to the mix for a boost of caffeine to help kickstart your metabolism and energy levels[*].

The next group of recipes will elevate all your keto coffee drinks.

Keto Non-dairy Creamer and Coffee Toppings

Walk by the sugar-free creamers and whipped toppings at the grocery store. Check the nutrition facts and you’ll find preservatives, chemicals, additives, carbs, sugar, or all of the above.

Stick to these easy keto creamer and topping recipes to stay on track:

#1. Keto Whipped Cream

It only takes two ingredients — heavy whipping cream and low-carb sweetener — to make this thick and fluffy keto whipped cream.

Full of dietary fats to keep you in ketosis and made in less than five minutes total time, you’ll want to put this on everything. 

Try this recipe with different flavors, such as adding:

• Pure extracts like vanilla, almond, or peppermint
• Cacao powder to create chocolate whipped cream
• Ground spices like cinnamon, nutmeg, or pumpkin pie

This next whipped cream flavor may top them all.

#2. Keto Salted Caramel Whipped Cream

Feast your eyes on this salted caramel whipped cream recipe and you’ll have a hard time believing it’s low-carb, keto, and gluten-free.

Salted caramel exogenous ketone powder and sugar-free caramel syrup transform ho-hum whipped cream into the tastiest way to support ketosis.

If you prefer adding creamer over whipped toppings, you’re in for a treat up next.

#3. Salted Caramel Coffee Creamer

This homemade keto salted caramel coffee creamer is lightyears ahead of anything you’ll find on grocery store shelves.

It’s made with salted caramel MCT oil powder, monk fruit, caramel extract, and heavy cream (or coconut cream) so you can ditch the fake stuff. 

And if you need a break from coffee, you’ll snag similar health benefits minus the java using these next recipes.

Energizing Non-Coffee Beverages

Give these non-coffee beverages a go when you don’t want decaf coffee but need a boost of energy:

#1. Keto Tea: A Coffee Alternative

If you can’t have caffeine but still want the energizing and satiating effects of keto coffee, keto tea is the best alternative.

Start out by brewing your favorite herbal tea of choice. Then add your tea to a blender along with grass-fed butter or coconut oil and MCT oil powder.

When this whizzes up, you’ll have a frothy keto tea latte with 31g of healthy fats for a single net carb.

It’s hard to beat that macro ratio, but a warm, low-carb hot cocoa can certainly try.

#2. Creamy Keto Hot Cocoa

Most hot cocoa mixes contain way too many carbs and harmful food additives to be keto-friendly or healthy.

This creamy keto hot cocoa recipe stacks the deck in your favor.

It’s dairy-free, gluten-free, and low-carb so anyone following a keto diet can indulge guilt-free.

Top the healthiest hot cocoa you’ve ever made with keto whipped cream or whipped coconut cream for pure bliss.

This non-coffee beverage also works well cold over ice, just like the next recipe.

#3. Simple, Creamy Keto Chai Latte

Chai lattes are an example of a healthy drink ruined by sugar.

Made with a sugary concentrated syrup, a grande Chai Latte at Starbucks packs 42g of sugar when it’s made with 2% milk (the standard)[*]. 

Traditional chai tea recipes from India celebrate the health benefits of a unique blend of herbs and spices including ginger, cinnamon, and nutmeg.

Which is exactly where this simple, creamy keto chai latte takes inspiration.

It provides 10g of protein and almost 6g of healthy fiber for a little over one net carb.

Matcha tea lattes are another drink you can’t trust at your local coffee shop despite the health benefits.

#4. Keto Matcha Latte

Reach for this comforting matcha latte when you’d rather not have coffee but still need a calm pep in your step.

Matcha is made by grinding special green tea leaves into a fine powder. Unlike straining out the leaves in a tea bag, you whisk the powder with water or milk until it froths into a bright green latte.

Matcha may take your palate a bit of getting used to, but the science-driven health benefits are so worth it.

The next set of recipes will be love at first bite.

Keto Coffee-Flavored Desserts

Still can’t get enough of that coffee flavor? 

Here are some of our favorite coffee-flavored desserts:

#1. Mocha Chia Pudding

To make this keto mocha chia pudding, simply add chia seeds, unsweetened milk, keto-friendly sweetener, and instant coffee to a mug or mason jar.

Place it in the fridge to thicken up for a few hours (ideally, overnight). Then top it with stevia-sweetened chocolate chips or coconut shreds when you’re ready to eat.

A half-cup serving rings in at 7g of protein, 15g of fat, 10g of fiber, and one net carb. All those healthy fats and fiber will keep you fuller longer and your digestion regular.

No one will ever guess this or the next dessert is sugar-free.

#2. Silky Mocha Truffles

You’re not going to find low-carb, gluten-free silky mocha truffles this fantastic at the candy store. And once you try them, you’ll never want to live without them.

These truffles satisfy sugar cravings, raise energy levels, and show being on a low-carb diet isn’t so restrictive.

Same goes for the next recipe.

#3. Mocha Brownie Cheesecake Bites

These keto mocha cheesecake brownies are gluten-free and sugar-free and have a net carb count of only 1.6g. Meet your new favorite keto dessert.

The coffee is what brings out the rich, chocolatey flavor of these brownies, so don’t skip it! Enjoy the creamy flavor of the cheesecake, along with the deep flavor of the chocolate and coffee. And because these are sugar-free, you can even enjoy a small piece with your coffee in the morning. 

The final recipe in this roundup takes on the mother of all coffee desserts.

#4. Keto Tiramisu

“Tiramisu” means “pick-me-up” in Italian.

The classic recipe calls for ladyfingers soaked in strong espresso and then layered with sweet mascarpone cheese and whipped cream. 

Keep the tradition alive with this keto tiramisu and please everyone who needs a pick-me-up without the sugar crash.

#5. Peppermint Mocha Keto Cake Pops

Cake pops — mini cake bites disguised as lollipops — have been making the rounds of birthday parties and baby showers for years now. They make the perfect party favor or dessert, complete with built-in portion control.

But the chocolate cake pops or cake balls you find at most bakeries and grocery stores contain harmful ingredients like sugar, white flour, food coloring, and other unnecessary additives.

That’s where this keto cake pops recipe comes in. With a creamy chocolate coating, a hint of candy cane flavoring, and a deliciously moist chocolate cake center, these gluten-free keto cake pops are sure to satisfy your sweet tooth.

Make These Keto Coffee Recipes the Best Part of Your Day

These keto coffee recipes may not make you a morning person but they’re full of energizing essentials to start your day off right.

Make these coffee recipes staples in your keto meal plans and you’ll value them as much as avocados and macadamia nuts.

You may also find keto coffee makes intermittent fasting less challenging and hard workouts more fun.

So start drinking to your health, you new keto barista!

In the mood for a sweet salted caramel frappuccino without the sugar and caramel sauce?

This keto-friendly version of a coffee shop favorite is packed with energy-promoting ingredients.

You’ve got ketones, caffeine, and medium-chain triglycerides all rolled into one satiating coffee beverage.

That’s right — you get more energy and ketones while avoiding the sugar crash of your traditional caramel frappuccino.

You’re also avoiding those weird sugar-free chemical-based sweeteners that many low-carb drinks offer.

This low-carb frappuccino is:

• Sweet
• Refreshing
• Energizing
• Delicious

The main ingredients are:

• Perfect Keto Unflavored Keto Coffee
• Perfect Keto Salted Caramel Base
• Cocoa

Optional additional ingredients:

• MCT oil
• Heavy whipping cream
• Vanilla extract

3 Health Benefits of This Salted Caramel Keto Frappuccino

#1: Boosts Physical Performance

There’s nothing worse than getting to the gym and realizing that you just don’t have the energy to do your workout.

Your mind is with you, but your body is saying no.

While there are many supplements you can take to boost your performance and kick things into high-gear, caffeine may be the most simple and effective tool.

In a meta-analysis of 40 double-blind studies, researchers found that consuming caffeine improved physical performance by 12%. This was especially true for people performing endurance exercise.

In essence, the participants in the caffeine group found that their time to exhaustion was significantly greater than the placebo group[*].

#2: Enhances Heart Health

You know the world is on your side when a craving for chocolate results in a benefit to your heart health.

Cocoa is one of those fantastic ingredients that doubles as a medicinal plant. In fact, records of human consumption of cocoa date back to 1000 BC[*].

Cocoa contains plant compounds called flavanols, which are known for their heart-health boosting properties. In fact, consumption of cocoa is correlated with a reduced risk for coronary heart disease and stroke.

It seems as though cocoa (via its flavanol compounds) may assist in reducing your blood pressure, improves the function of your blood vessels, and reduces blood clotting. That’s quite a lot for one plant.

It’s likely the antioxidant and anti-inflammatory activity of flavanols that create these health benefits[*].

#3: Supports Brain Function

This is not the frappuccino you’ll find at Starbucks.

Aside from the fact that it only has three grams of carbs per serving, this frappuccino has a secret ingredient — ketones.

Specifically, you’re getting a boost of the ketone body beta-hydroxybutyrate (BHB).

The benefits of this ketone basically make up the entire reason you’re following a keto diet in the first place. It acts as both an anti-inflammatory agent and antioxidant, and research shows it may even boost brain function.

While research continues on this fascinating energy source, one proposed mechanism for BHB’s effect on neurological function is the anti-inflammatory activity.

It’s even been suggested as a possible treatment for Alzheimer’s disease[*].

Salted Caramel Keto Frappuccino

When the sun’s out, there’s nothing like an iced cold coffee drink to get your morning started. Cold brew coffee and iced coffee are great — but this keto frappuccino is excellent.

And here’s the best part;

The sugar-free caramel flavor comes packed with exogenous ketones that will set your energy soaring.

You could even add in some MCT oil powder, heavy whipping cream, or coconut milk for an extra creamy frappuccino.

Salted Caramel Keto Frappuccino

This salted caramel keto frappuccino coffee drink puts the Starbucks version to shame. It’s sugar-free, creamy, low-carb and deliciously keto-friendly.

• Author: Ayla Sadler
• Total Time: 5 minutes
• Yield: 2 frappuccinos

Ingredients

• 8 ounces almond milk
• ⅓ cup heavy cream
• 1 packet Perfect Keto ‘Unflavored’ Keto Coffee
• 1 Scoop ‘Salted Caramel’ Base
• 1 tablespoon unsweetened cocoa powder
• 4–6 ice cubes
• Stevia to taste

Instructions

1. Add everything to a high-speed blender, blending until well-combined.
2. Evenly divide into two glasses and enjoy!

 

Nutrition

• Serving Size: 1 frappuccino
• Calories: 197.5
• Fat: 20.5g
• Carbohydrates: 3g (1g net)
• Fiber: 2g
• Protein: 1.5g

Keywords: Salted Caramel Keto Frappuccino