Reddit Users Came Up with a Genius Keto Nutella Recipe
Reddit users conspired on a keto recipe that lets you enjoy the sweet taste of Nutella—without all the carbs and sugar.
Reddit is like the buried treasure of the Internet. You have to work a little to find it, but you can uncover some pretty genius life hacks, from amazing, affordable beauty advice to strange but effective ways to dry your hands faster in public bathrooms.
That said, there's no real surprise that Reddit is also a goldmine for tips and tricks to work your way through the keto diet. To save you some time digging through the keto subreddit, we've singled out a gem: A Nutella dupe with only about two grams of net carbs. This comes as amazing news for all you keto loyalists, especially since regular Nutella is a big keto-diet no-no, according to registered dietitian Katey Davidson, R.D, founder of Taste of Nutrition.
"Two tablespoons of Nutella clocks in at 200 calories and 21 grams of sugar, making it too high in carbs for a person observing the keto diet, especially since the serving size is quite small," says Davidson. (FYI: The keto diet usually allows five percent of your total calories to come from carbs, says Davidson. It varies by person depending on your total calorie intake, but that usually means 20 to 50 grams net carbs per day.)
Making your own version can satisfy your Nutella craving without compromising your net carb count, she says. Here's how.
How to Make Keto Nutella
The idea for keto-tella' started in a thread started by Reddit user @BlahBlahBerry, who shared the recipe with the Keto subreddit last year.
The user wrote that, since starting the keto diet, they didn't miss many foods, but "was always concerned about the net carbs of peanut butter which I could eat by the bucket." (Yeah, ICYDK, peanut butter is not allowed on the keto diet.) The fix: Diluting peanut butter with coconut oil to further reduce the carb count.
@BlahBlahBerry recommended slightly heating some peanut butter and coconut oil (using a 1:1 ratio) in a hot water bath. (This technique requires placing your bowl or jar of peanut butter and coconut oil into a larger bowl or sink of hot water in order to heat it up, melt the coconut oil, and make sure it melts evenly.) Then, you stir to blend the two vigorously and let it cool for a firmer and spoonable texture.
Sounds delish, right? That was just the beginning. Reddit user @d_to_the_c commented on the thread, suggesting that if you add some organic cocoa powder and a bit of sweetener to @BlahBlahBerry's peanut butter base recipe, it gives it a fudge-y or Nutella-like taste.
Thus, "keto-tella" was born.
In terms of sweetener, you'll want to pick one that's low- or no-carb, like Stevia, monk fruit extract, or Splenda, says Davidson. "Stevia and monk fruit extract don't contain any carbs and Stevia has 1g net carbs per packet." And, FTR, you can forgo sweetener completely. (Related: What You Need to Know About the Latest Alternative Sweeteners)
It's equally wise to be cautious about the kind of peanut butter you use, she says.
"Most peanut butter has a lot of added ingredients, with sugar being the main one," she explains. "Therefore, if you're on the keto diet, you need to make sure you're choosing natural peanut butter so it won't have sugar that affects your net carbs." (Here: The Complete Guide to Nut Butter)
As long as you do those two things, the recipe does indeed fall within appropriate keto guidelines, since coconut oil is purely fat and peanut butter is mainly made of fats and protein, says Davidson. Plus, unsweetened cocoa powder comes from cacao beans, which are naturally low in sugar. (BTW, have you heard of lazy keto?)
While it's keto-friendly, it's definitely not low-calorie: Making the recipe with just one tablespoon of peanut butter and one tablespoon of coconut oil will add up to approximately 212 calories—and that's a pretty small amount of food, says Davidson. So if you're going to make this as a keto treat, keep your portion size in check.
Keto Nutella Recipe
- 1 tablespoon peanut butter
- 1 tablespoon coconut oil
- 1/4 teaspoon unsweetened cocoa powder
- Sweetener to taste (Stevia, monk fruit extract, Splenda)
- Combine peanut butter and coconut oil in a glass bowl or jar. Place into a bowl or sink full of hot water. Let sit until warm, then stir to combine.
- Add cocoa powder and sweetener, then blend to combine.
- Let cool, then enjoy on a spoon or as a topping on other keto-friendly foods.
Nutrition facts (without sweetener): 212 calories, 21.7 grams fat (13.5 saturated), 3.5 grams carbs, 4.1 grams protein