Low Carb Chocolate Custard

Desserts, Recipes

This is low carb but not keto because I used table sugar in the recipe. While I’ve used some of the natural and artificial sugar substitutes I’ve always found them lacking. I thought allulose powder was the closest in taste and texture to real sugar but it is expensive and still not thoroughly studied to know if it is something we should be eating. It’s highly processed and therefore something to be wary about until more is known. That’s not to say you can’t substitute your favorite sweetener for the sugar in this recipe. Each one is a little different so you will have to judge for yourself the quantity necessary.

I think if you’re trying to stay low carb you can still use this recipe because I only used 2 tablespoons of sugar. I found it was enough sweetness to make the custard perfect for someone like me who doesn’t have a sweet tooth. Each tablespoon of sugar has about 12 grams of carbs. But, it’s rich enough where you don’t need much to satisfy your sugar craving. The single serving in the picture above is about 4 oz. or 86 grams and it has a total of 5 grams of carbs. In this recipe you’ll get about 5 servings.

Give it a try! I’m sure you’ll be please at how little sugar you actually need to satisfy your cravings.


  • 3 large eggs
  • 2 1/2 cups heavy cream
  • 2 tsp vanilla extract
  • 6 tbsp unsweetened cocoa
  • 2 tbsp sugar
  • pinch salt


Combine heavy cream, salt, vanilla, & sugar in a medium saucepan. Bring mixture to a boil and reduce to a simmer for 5 minutes. Remove from heat and let sit covered for 30 minutes.

In a medium bowl, whisk egg yolks until pale in color. Whisk in 1/2 cup of warm cream mixture. Whisk in cocoa making sure to remove any lumps.

Whisk the yolk mixture back into the saucepan with the remaining cream mixture. Cook over medium/low heat until the custard is thick enough to coat the back of a spoon. Strain the mixture into a bowl set over ice using a fine mesh sieve.

Cover with plastic wrap and place in the refrigerator for at least 4 hours before serving.

Keto Chocolate Almond Torte

Desserts, Recipes

Update: Hat tip to Kate. She noticed I had an entire stick of butter for the ingredients when this only requires at most 2 tablespoons. Thank you!

This is based off a recipe from Milk Street for a Caprese Chocolate and Almond Torte. It seemed easy enough to convert to a keto friendly version so I thought I’d give it a shot. I thought it turned out great! I served it with a dollop of sour cream.

NOTE: If you prefer things sweeter then double the amount of allulose powder. I don’t have a sweet tooth so the 1/2 cup was more than enough for me.


  • 2 cups Almond Flour
  • 1/3 cup Sliced Blanched Almonds
  • 5 Eggs large
  • 2 tsp Vanilla Extract
  • 6 tbsp Unsweetened Cocoa Powder
  • 2 tbsp Butter
  • 1/2 cup Allulose Powder
  • 1/2 tsp Salt


Preheat the oven to 350°F

Coat the bottom and sides of 9-inch round cake pan with melted butter, line the bottom with kitchen parchment paper, then coat the parchment with melted butter. Crack the eggs into a liquid measuring cup and add the vanilla; set aside.

In a food processor, pulse the almond flour and cocoa powder until they are well combined 10 to 20 pulses. Add the sweetener and salt, then process until well combined, about 30 seconds, scraping the bowl as needed.

With the machine running, gradually pour in the egg mixture. Continue processing until the batter is smooth and homogeneous, about another 15 to 20 seconds.

Remove the blade and scrape the bowl to make sure all is well combined.

Pour the batter into the prepared pan, then sprinkle evenly with the 1/3 cup sliced almonds.

Bake until the center feels firm when gently pressed and a toothpick inserted at the center comes out with moist, fudgy crumbs attached, 30 to 35 minutes.

Let cool in pan on a wire rack for 30 minutes. Run a knife around the sides of the cake, then invert onto a rack. Peel off the parchment and reinvert the cake onto a platter.

Serve warm or at room temperature.

Serving Size (59 g)
Servings Per Recipe 10
Amount Per Serving
Calories 118
% Daily Value
Total Fat 9.5g
Saturated Fat 2.8g
Cholesterol 99mg 33%
Sodium 170mg 7%
Potassium 108mg 2%
Total Carbohydrate 3.9g
Dietary Fiber 2.1g
Sugars 0.5g
Protein 5.7g
Vitamin D 10mcg52%
Calcium 27mg2%
Iron 1mg6%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Avocado Mint Chocolate Custard

Desserts, Recipes

The avocado adds a certain creaminess to this custard and its mild flavor goes well with the chocolate and mint. I used Allulose as the sweetener here and I found it far superior in taste to any other non-sugar sweetener. There is absolutely no artificial sweetener aftertaste when using Allulose.

Allulose is less sweet than sugar (opposite the behavior of the usual artificial sweeteners) so you can use a 1 to 1 ratio to substitute. If you’re already accustomed to not eating sweets than this will be more than sweet enough.

The jury is still out on Allulose however. I’ve been researching it and supposedly it cannot be metabolized in our systems so it passes right through without spiking blood sugar or insulin. I’ve reached out on Twitter to several doctors in the low carb community and was only able to get one to respond (not favorably either). I’m holding out hope that this sweetener is the real deal because it honestly is the only one where I like the taste.



  • 1 Ripe Avocado
  • 3 Large Eggs (Yolks only)
  • 2 1/2 Cups Heavy Cream
  • 1 Cup Mint Leaves – Loosely packed
  • 2 tsp Vanilla Extract
  • 6 tbsp Unsweetened Cocoa Powder
  • 1 Cup Allulose Sweetener
  • Pinch of Salt


In a medium saucepan combine heavy cream, salt, vanilla, and allulose. Whisk to combine. Bring to a simmer over medium heat. After reaching a simmer remove from heat and set aside for 30 minutes.

Mash avocado until smooth.

In a medium bowl whisk egg yolks until they become thick and pale in color. Should take about 3 minutes. Add mashed avocado and whisk until smooth.

Take 1/2 cup of the warm cream mixture and slowly add to the egg yolk/avocado mixture while whisking. Add this very slowly to avoid curdling the egg yolks. Add cocoa whisking to remove any lumps.

Add the egg yolk/avocado/cream/cocoa mixture back into the saucepan with the cream mixture. Cook over medium/low heat until mixture becomes thick and coats the back of a spoon.

Strain the mixture through a fine mesh sieve over a bowl set over ice. Place in the refrigerator for at least 4 hours before serving.

Nutrition information above does not include allulose because it is not in the ingredient list on verywellfit.com. If the claims about allulose are true then there are no added calories and allulose is not metabolized by the human body so any carbohydrates are irrelevant. Here is the nutrition information on allulose from the brand I used in this recipe.