Keto Sweets: No Bake Cheesecake Cups
Craving sweets while on a keto diet? Well you’ve found what you’re searching for: our No Bake Cheesecake Cups are your perfect match!
These delightful treats feature a rich macadamia nut base, a luscious cheesecake layer, and a topping of fresh strawberries. They are incredibly tasty and they won’t kick you out of ketosis.
Keto sweets? That can’t be right?
The key is in the sweetener used in our No Bake Cheesecake recipe: erythritol.Â
Erythritol is a type of sugar alcohol. Sugar alcohols are a family of carbohydrates that chemically have characteristics of both sugars and alcohols. Examples include erythritol, xylitol, mannitol, and sorbitol.
Unlike regular sugar, sugar alcohols are not fully absorbed by the body. Because of that, they contribute fewer calories and have less of an impact on blood sugar levels (ie. keto-friendly).
Calculating net carbs
At Kidney Nutrition Institute, we use net carbohydrates (or net carbs) for our carbohydrate recommendations. Simply put, net carbs describe the amount of carbohydrates that are digested, absorbed, and cause a rise in blood sugars.Â
Since fiber is not digestible, we omit it in our net carb calculation, yielding the formula:Â
Net Carbs = Total Carbs - Fiber
Sugar alcohols are only partially absorbed. Sugar alcohols are only partially absorbed. So, we account for only HALF of their carbs when calculating net carbs:
Net Carbs = Total Carbs - Fiber - ½ Sugar Alcohol
Now, before I lose you, erythritol is unique because it contributes ~0 (yes, zero) grams of net carbs. It is very minimally absorbed and barely impacts blood sugar. So, we completely omit erythritol from the net carb calculation, just like fiber.
Net Carbs = Total Carbs - Fiber - Erythritol - ½ Sugar Alcohol
Incorporating sugar alcohols can be beneficial for those looking to reduce their sugar intake without sacrificing sweetness. They help maintain ketosis by minimizing carbohydrate absorption.
However, it's important to consume them in moderation, as excessive intake can lead to digestive issues like bloating, gas, and diarrhea. This happens because sugar alcohols are not completely absorbed in the intestines. Consequently, they reach the colon intact and become food for our intestinal microbiota, causing gas and bloating.Â
Nevertheless, in small amounts like in our No Bake Cheesecake recipe, erythritol is completely safe. You can enjoy these sweet keto treats without worrying about a spike in your carb intake or getting out of ketosis.
No Bake Cheesecake Cups
Ingredients
- 3 tbsp macadamia nuts
- 4 oz cream cheese
- 1.5 tbsp erythritol
- 1/4 cup whipping cream
- 1/2 tsp vanilla extract
- 1/2 cup strawberries
Instructions
- Roughly chop roasted macadamia nuts and divide them evenly between cups.
- In a medium bowl, beat together cream cheese and sweetener until dissolved. Then slowly whisk in whipping cream and vanilla until fluffy and smooth. Adjust sweetness to taste.
- Spoon the cream cheese mixture over the chopped nuts. Let it set in the fridge for at least 15 minutes. Top with chopped strawberries and enjoy!
Nutrition
KNI Verdict: No Bake Cheesecake Cups
I personally love this No Bake Cheesecake Cups because of how simple and quick they are to prepare. With no baking required, you can whip up these treats in no time at all. You can also make them ahead of time and store them in the fridge for a mid-week dessert fix.
The creamy cheesecake layer is smooth and indulgent, providing a satisfying creamy sweetness that pairs wonderfully with the rich, buttery macadamia base and fresh strawberry topping.
Why pre-portion them in serving cups? Because otherwise I can easily devour everything in one sitting. Don’t say I didn’t warn you 😉
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