5 Mouthwatering Recipes Use Zero Carb Sweeteners

1. Protein Pancakes with Maple Pecan Syrup

Ingredients You'll Need: 

Cooking Instructions: 

  1. Stir all ingredients except syrup in a medium bowl
  2. Melt butter in frying pan over medium heat
  3. Add a heaping spoonful of batter to pan and cook until bottom is firm and deep golden brown, approximately 1-2 minutes
  4. Flip pancake and cook other side, another approximately 1-2 minutes
  5. Repeat with remaining batter
  6. Garnish with butter and drizzle with Maple Pecan Syrup
  7. Enjoy!

This makes a total of one serving. Each serving is 455 Calories, 29g Fat, 4.5g Net Carbs and 43g Protein.

2. Yellow Southern Style BBQ Sauce


Ingredients You'll Need:

  • 1 cup of Yellow Mustard
  • 10 Drops of Truly Zero Sucralose 
  • 3/4 cup Cider Vinegar
  • 2 tbs. Chili Powder
  • 1 tsp. Black Pepper
  • 1 tsp. White Pepper
  • 1/4 tsp. Cayenne Pepper
  • 1/2 tsp. Soy Sauce
  • 2 tsp. Butter
  • 1 tsp. Liquid Smoke Flavoring

 330 Calories, 35g Fat, 0 Carbs, 0 Fiber, 0 Net Carbs, 0g Protein

Cooking Instructions:

  1. In a saucepan over medium heat, stir together the mustard, sweetener, cider vinegar, chili powder, black pepper, white pepper, and cayenne pepper. Simmer for 30 minutes.
  2. Stir in the soy sauce, butter, and liquid smoke; simmer for 10 more minutes. Cool completely store in fridge overnight.

3. Low-Carb, Keto-Friendly Caramel

Low Carb Caramel

Ingredients You'll Need:

Cooking Instructions:

  1. Melt the butter in a small pan and let it cook until golden brown. This will give the caramel deeper flavor.
  2. Pour in heavy cream and stir until combined. Lower the heat and simmer for a minute.
  3. Add in sweetener of choice, we used erythritol. Let that dissolve for a minute. Add a pinch of salt as well. If you’d like to make salted caramel, add more salt.
  4. Let it cook until you see it getting thicker and stickier.
  5. If you see your butter and cream are separating, you can pour the mixture into a Nutribullet and blend to help them combine.
  6. Pour the caramel into a container, preferably glass, and continue to stir while it cools and thickens more to ensure your sauce is not two layered.
  7. To use right away, pour over your dessert of choice! You may also refrigerate the caramel for later use, but it will harden and will need to be soften to be pourable/dippable.

This makes 4 servings. Each serving is 163 Calories, 17g Fats, .5g Carbs.

4. Keto Lava Cake

Keto lava cake

Ingredients You'll Leave:

  • 2 tbps cocoa powder
  • 1-2 tbsp Truly Zero Erythritol 
  • 1 medium egg
  • 1 tbsp heavy cream
  • 1/2 tsp vanilla extract
  • 1/4 tsp baking powder
  • 1 pinch salt

Cooking Instructions:

  • Preheat your oven, if you're using one, to 350°F. Combine your erythritol and cocoa powder and whisk to remove any clumps. This’ll make the consistency of our cake much smoother.
  • In a different bowl, beat your egg until a little fluffy. Since your lava cake is flourless, you need the aeration of the beaten egg to help coax the cake to rise.
  • Then add your egg, heavy cream and vanilla extract to the erythritol and cocoa mixture. Add your salt and baking powder as well.
  • Spray a little cooking oil into the mug, pour your batter in (ours are ceramic, you can also use ramekins) and put it to bake for about 10-15 minutes at 350° F.
  • As an alternative, you can also microwave your mug cake for about a minute. All microwaves are different, so once the minute is up, check up on your cake and if it’s still not solid but jiggly on top, put it back in for 10 second intervals until done.
  • Enjoy! 

This makes 1 serving. Each serving is 173 Calories, 13g Fats,4g Net Carbs.

5. White Chocolate Macadamia Ice Cream

Ingredients You'll Need:

Cooking Instructions:

  1. Place macadamia nuts in a food processor and run the food processor until a paste is formed, scraping down the sides as needed.
  2. In a small saucepan over low heat, melt the Caveman Coffee cacao butter.
  3. Add everything into a large bowl and immersion blend until well combined.
  4. Place in the freezer to become cold, about 1 hour.
  5. Add to ice cream machine and churn according to manufacturers directions.

This makes 8 servings. Each serving is 384 Calories, 40g Fats, 4.3g Carbs, 2.5g Fiber, 1.8g Net Carbs, and 5.1g Protein

  • Keto and Co
Cheesy Cauliflower Rice Recipe

Cheesy Cauliflower Rice Recipe

Looking for the perfect side to your steak? Or a bowl of keto comfort food on a cold, winter day? Then look no further than this cheesy, creamy, low carb cauliflower rice perfect for any occasion. In less than 15 minutes, you'll make keto-ers and non-keto-ers satisfied with each cheesy bite and you'll never miss rice again!
  • 1 Package of Keto and Co Dry Cauliflower Rice
  • 75 grams cheddar cheese chopped or shredded
  • 2 ounces cream cheese
  • 1/4 tsp garlic powder
  • 4 slices bacon cooked crisp and chopped
  • 1/4 tsp salt optional

Cooking Instructions:

  1. In a large sauce pan, add contents of packages, 2 tbsp of olive oil and 2 cups of water.
  2. Bring water to gentle boil then reduce to low heat
  3. Simmer uncovered until all water is absorbed (15-20 mins)
  4. Cook bacon is a separate pan to desired crispiness 
  5. Add all the contents once cauliflower rice is done
  6. Enjoy!
  • Keto and Co
Kristin Kirkpatrick from Today: I Tried the Ketogenic Diet for 30 Days. Here's What Happened

Kristin Kirkpatrick from Today: I Tried the Ketogenic Diet for 30 Days. Here's What Happened

Kristin Kirkpatrick, a dietitian always tries a diet before suggesting to her patients. As inquiries about a high fat, low carb diet became popular, she ditched the carbs and tried the keto diet for 30 days.

The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates, and moderate amounts of protein.

Her first week consisted of eggs, cheese, salads, avocados , tree nuts, green leafy vegetables and coconut chips for breakfast and snacks. And for dinner, wild salmon with broccoli, kale or spinach and skipped dessert all together.

Due to the drastic change in carbs, she experienced the "Keto Flu" which can cause symptoms like drowsiness, sugar cravings, dizziness. Just when her husband was begging her to eat a carb to tame her irritability, she finally came out of the first week on top! She was feeling great and fully in ketosis.

Before starting she feared that she wouldn't get the recommended amount of fat with taking in so many carbs. After her first few days she realized this fear was the easiest to manage.

Her Challenges:


  1. Keeping protein under control 
  2. Bowel issues while transitioning from a high carb diet to a low-carb one
  3. Traveling while staying keto


  1. Used coconut oil, egg yolks and bacon in most recipes
  2. Upped her leafy green intake
  3. Stuck to jerky and pecans in the airport



  • Refraining from Halloween candy and feeling empowered after saying "no"
  • Lack of hunger
  • Weight loss despite high calorie consumption

Kristin gives tips on how to start the keto diet. 

Read the full Article to Today here.

  • Keto and Co

Keto Sociological Research Plan and Methodology (2017)


The ketogenic (“keto”) diet is a diet consisting of very low carbohydrates, moderate protein, and high fat. It is designed to result in nutritional ketosis, a state in which the body is burning fat as is its primary source of energy instead of glucose. Recent years have seen the ketogenic diet increase rapidly in popularity, due in large part to its efficacy in supporting weight loss. However, we believe there remains a gap between current ketogenic diet permeation and potential adoption. As proponents of the health benefits of the diet and producers of ultra-low carbohydrate foods, we seek to better understand and address the current barriers to adoption and long-term diet adherence.



The purpose of this research is to gain a deep understanding of the ketogenic landscape in order to support five discrete objectives:

  1. Gather insight into the evolving composition of the ketogenic community, including overall number of people following the diet
  2. Understand barriers to awareness and adoption so that targeted education and information can be created and disseminated by a variety of players
  3. Generate a yardstick by which progress can be measured over time
  4. Identify where opportunities for new commercial solutions may exist so that a variety of players can solve them
  5. Foster collaboration among players in the market for the benefit of the broader community



Prior to conducting this research, a review of existing ketogenic community research and literature was performed. Where feasible, question syntax from earlier research was duplicated here so that changes in trends, attitudes, and adherence could be measured over time.

This research is to be be conducted as two independent surveys. The first survey (Ketogenic Prevalence) is to be performed utilizing general population sample to determine ketogenic diet awareness, propensity, and prevalence.

The second survey (Ketogenic Community) is to be performed utilizing convenience sample of those who indicate some degree of familiarity with the ketogenic diet in order to examine barriers to diet consideration, barriers to adoption, and barriers to long term adherence. Based on initial responses, respondents in this survey will be refined into four subpopulations: Currents, Washouts, Would Not Considers, and Would Considers.

  1. Currents are identified as individuals who currently adhere to a ketogenic diet. Among currents, we asked questions aimed at understanding who these individuals are (demographic, psychographic), why they follow the diet, how much weight they have lost, why they started vs. continue the diet, what has been challenging about the diet, what would make the diet easier to follow, and whether they plan to adhere to the diet long term.
  2. Washouts are identified as individuals who have followed a ketogenic diet in the past but no longer do so currently. Among washouts, we asked questions aimed at understanding for how long they followed the diet and why they discontinued it.
  3. Would Considers are identified as individuals who have never attempted a ketogenic diet but who would consider following the diet based on a short description.  We ask them questions about what their barriers to getting started are or might be.
  4. Would Not Considers are identified as individuals who have never attempted a ketogenic diet but who would not consider following the diet based on a short description.  We ask this group questions attempting to elicit their prejudices against consideration.



This research is to be conducted during the Summer of 2017.

Data for the Ketogenic Prevalence survey is to be gathered using purchased general population sample from Google surveys. Respondents are to be limited to US only, 18+ with n >= 200. 

Data for the Ketogenic Community survey is to be gathered using convenience sampling. Respondents are to be drawn from subreddits, Facebook affinity groups, participating company email lists, online forums, and influencer networks.  



Results will be released during the KetoCon conference, September 1 - 3, 2017, and made available at that time on the Keto and Co. website ( Anonymized raw data will be made publicly available.



Research will be conducted on an annual basis and longitudinal analysis will be included in future results.

  • Ted TIeken
Keto and Co Update #1

Keto and Co Update #1

First 20 Feedback Kits Go Out Friday

The first 20 of 50 preview feedback kits are going out this Friday April 8.  Recipients were randomly selected using the  So far 12 of the 20 have given us their mailing addresses.  If the other 8 don't get back to us, their kits will be up for grabs again in the next drawing.

Recipes Updates

After more than a year of work we've nailed the recipes for Brownies (190 calories per brownie, 2.4 grams net carbs, 1.3 grams net carbs/100 calories), Keto Hot Breakfast (290 calories per serving, 3.4 grams net carbs, 1.2 grams net carbs/100 calories), and the Vanilla, Chocolate, and Coffee flavored protein powder (110 calories, .5 grams net carbs, 0.45 grams net carbs per 100 calories). 
 In addition to getting great taste marks from our dozen or so testers, my non-Keto 10 year old has given a thumbs up to every single one of those (well, except the coffee flavored protein - that has received thumbs up from myself and fellow coffee addicts).  Our taste testers are honest.  My 10 year old is brutally honest.  If he likes the recipes, and even asks for seconds, I'm confident you will, too.  
The ice cream recipes are going OK.  Right now they've got too high of carb content (2.8 grams net carbs per 100 calories) and they freeze very solid.  Not things you look for in an ice cream.  I teared up when I tasted the ice cream and the brownies together (pictured above.) I didn't realize how much I missed ice cream in the year and a half i've been keto until I was crying in my kitchen.  They taste fantastic, but we can do better.  We're running more tests this week and are confident we can get the ice cream down to the 1.5 grams net carbs per 100 calories mark.   Stay tuned.

Preview for Customers of Keto Delivered

If you're a subscriber of the Keto Delivered subscription box, I can share a secret with you.  The April box is going to have a preview of one of our products.  I can't tell you which, but I can tell you that it is delicious.  If you're not already a subscriber of Keto Delivered, as of yesterday they inform me there are 46 boxes left before they sell out this month.  You can grab one while they last at

Thank you!

On a final note, I want to say thank you to everyone who has expressed enthusiasm and interest in Keto and Co.  We've been blown away by the enthusiasm and it makes the long days and nights we're putting in worth it.  We believe the world needs more high quality ultra low carb options, and we're gratified to see others enthusiastically agree.
The Team at 
Ted, Elyse, Erica, Matt
  • Ted TIeken
Klaviyo back in stock