Sugar-free Maple Syrup THM Keto
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I use to buy/order my sugar-free maple syrup. There are several on the market these days but some have questionable ingredients (like Splenda, sucralose, etc). I felt pretty good about the ingredients in Lakanto and Birch Benders brands but they were just “ok” to me in taste and texture. And they’re a tad pricey, too, at least at the rate that I use maple syrup in my house. I’m a bit of a pancake/waffle-junkie, lol. Also, these brands of sugar-free maple syrup have often been hard to find in stores or out-of-stock on-line, especially during the pandemic. But, now that I make my own, I never run out!
I buy good quality real maple syrup for my family but the sugar/carb content is too high for me personally. While it’s not “off plan” with Trim Healthy Mama, it is a personal choice item that’s generally not recommended for weight loss due to its high glycemic index.
Making my own Sugar-free Maple Syrup
I started experimenting with various THM/keto pancake/maple syrup recipes. There are several out there. A lot of them call for xanthan gum but I found it gave the syrup a weird gel-like texture. And the flavor just wasn’t right to me. So I decided to create my own sugar-free maple syrup recipe.
I actually created my recipe to closely mimic the taste, color and texture of real maple syrup. I “taste-tested” it with real maple syrup until I finally got it just right.
Several people who love my THM keto low-carb pancake and waffle recipes have asked how I make my sugar-free maple syrup so I’m finally sharing my recipe!
What’s in Sugar-free Maple Syrup?
The ingredients are pretty simple:
- Sugar-free sweetener – I use Lakanto Golden. Brown Swerve works great, too.
- Extracts of maple, vanilla, and butter
- Optional blackstrap molasses – it’s just a teaspoon dispersed into over 2 cups of finished syrup so it doesn’t really affect the sugar/carb content much but does really help with color and taste.
- Glucomannan – while xanthan gum can also be used, I find that glucomannan powder gives a preferable syrupy consistency.
- Sea salt – this may seem like an unusual ingredient in maple syrup but it really helps the flavor/sweetness.
- Liquid stevia – optional but helps give a little extra sweetness.
Homemade Sugar-free Maple Syrup THM KetoCourse: Staples, BreakfastCuisine: AmericanDifficulty: Easy
Sugar-free maple syrup that is cheap and easy to make yourself! And so yummy on all your THM, keto, low-carb breakfast foods.
2 cups water
1 tsp blackstrap molasses (optional but gives better color and flavor)
1 tsp maple extract
1/2 tsp vanilla extract
1/2 tsp butter extract
1/2 tsp caramel extract (optional but sooo good!)
1/4 + 1/8 tsp glucomannan powder (add last, just before it starts to simmer)
1/4 tsp sea salt
10 drops liquid stevia (or to taste)
- Add all ingredients except glucomannan to sauce pan, mix well, and stir while heating.
- Just before it starts to simmer, whisk in the glucomannan, making sure it fully dissolves and doesn’t clump.
- Let it just begin to simmer and then remove from heat.
- Carefully pour into a pre-heated jar (so jar doesn’t break from the shock in temperature change) and store in fridge. It thickens as it cools. Will keep for at least a couple weeks (but I’ve never had any sit around longer than that because I use it in sooo many things!)
- If any ingredients appear to have a line through them, just click to side of ingredient (or on another ingredient) and the line should disappear. It’s a feature of the recipe plugin that allows people to cross off ingredients as they add them to a recipe. Also, the print feature of this plugin is a little wonky so always check over recipe print-outs to make sure all ingredients are included and correct. Another option is to copy and paste the recipe text and print through a different program.
- Makes a little over 2 cups of finished syrup. I estimated that this makes about 18 servings of 2 TBS per serving. Based on this serving size, each serving is only 1 calorie and 0.2g net carbs.
- If using a different sweetener, check out this sweetener conversion chart.
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