Maple syrup is an all-American delight that is ingrained in our DNA. A lot of people on the keto diet find parting with staple ingredients very difficult when they transition onto a restricted diet, but fear not, there are ways to turn maple syrup into a keto-friendly component to your dish.

I believe in finding solutions for diet cravings, after all, life is too short to feel deprived, and with my help, you certainly won’t feel deprived of maple syrup!

Save this simple recipe for when you have a sweet craving, and you want to make sure it is in line with the rules of keto so that you stay in ketosis.

If you are looking for the perfect dish for your keto maple syrup, head over to the maple syrup perfect partners section if you need some inspiration. I have even included savory treat keto suggestions for you to try.

All of this maple syrup talk has gotten me rather peckish, so do excuse me while I dive into my protein pancake and homemade keto maple syrup. Enjoy!

About Maple Syrup

Maple syrup is made out of the sap of maple trees and is generally considered to be a little healthier for you than refined sugar.

It has antioxidant properties and contains over 20 minerals, which isn’t bad for something that is usually slathered over desserts and diner food.

With that being said, maple syrup is still packed full of sugar and carbohydrates and is obviously not ideal on a ketogenic diet unless you make your own low-carb variation.

The key to making successful keto maple syrup is to keep the ingredients on the list to a minimum.

In fact, I try to keep the ingredients that I use in everything keto-related to a minimum so that you don’t run the risk of eating something that isn’t allowed on keto and sliding out of ketosis.

Keto Maple Syrup Recipe

This is the best keto maple syrup recipe that I have tried as of yet. It is sweet and succulent, without being sickly or grainy, which is exactly what you want from homemade maple syrup.
My keto maple syrup recipe is sugar-free, low-carb, and less than 10 calories per serving. Making this maple syrup will also cost you far less than buying ready-made keto maple syrup from the supermarket.
You have probably noticed that ready-made keto products on your supermarket shelves all have a very high price tag, but thankfully, making your favorite keto treats is not only cheaper but healthier for you.
Give the recipe below a try now so that you have diet-friendly maple syrup at hand.


  • 2 cups cold water
  • 1 tbsp. xanthan gum
  • 3 tbsp. granulated sweetener
  • a pinch of salt
  • 1 1/2 tbsp. maple extract
  • butter extract (optional)


  • Mix the Water and Xanthan Gum
    You will need to mix 1 cup of water with the xanthan gum at the start of the process so that it has enough time to thicken up. It is best to use cold water rather than water at room temperature for this process.
  • Mix Water and Granulated Sweetener
    Pour 1 cup of water into a saucepan and add the granulated sugar. Put it on the hob on medium heat and stir constantly.
  • Bring Water and Sugar to Boil
    Wait for the sugar and water mixture to come to a boil and lower the heat to a simmer. Be careful not to let the sugar burn. This needs your care and attention, and I suggest stirring the mixture throughout the process.
  • Combine the Xanthan and Hot Sugar and Water Mixture
    Now combine the two mixtures together in a glass bowl using a hand whisk to make sure that they combine properly.
  • Add Salt, Maple Extract, and Butter Extract
    Once the mixture has been combined properly, you can add the salt and extracts.
  • Whisk Well Until Thoroughly Combined
    Stir the mixture thoroughly using a whisk until you are confident that the extracts have been infused into the syrup.
    This might take a few minutes if your maple syrup is very thick. If you are battling with thick maple syrup, add some more cold water bit by bit until you reach the desired consistency.


As you can see, keto maple syrup is made up of very few ingredients, and you can even leave out the butter extract if you can’t find any of it, or if it doesn’t sound appealing.
The measurements will depend on how much maple syrup you want to make.
Course: syrup
Keyword: Keto, maple, syrup

How to Store Homemade Maple Syrup

Store-bought maple syrup can be kept in a cool, dark, and dry place for up to two years, but is this the case for homemade maple syrup?

Canning maple syrup is the best way to store it. Canned maple syrup will last between two to four years and could even last indefinitely if you are a pro canner.

Follow these simple steps if you want to give it a go:

1. Make Sure the Maple Syrup Reaches 200 degrees Fahrenheit

During the cooking process, make sure that the maple syrup reaches 200 degrees Fahrenheit. This ensures that any bacteria lurking in the syrup is killed before

2. Sterilize the Glass Jars

Sterilize the glass jars with boiling water. Put the glass jars into a bucket and pour boiling water in and around the jars. Leave the jars in the boiling water for five to 10 minutes.

3. Fill the Can to the Top

Make sure you will the glass jars to the tip, leaving about ¼ inch of space between the lid and the maple syrup. This will keep the maple syrup as fresh as possible for a long time.

4. Fill the Can to the Top

Make sure you will the glass jars to the tip, leaving about ¼ inch of space between the lid and the maple syrup. This will keep the maple syrup as fresh as possible for a long time.

5. Store

An unopened jar should be stored in a pantry or in another cool, dark place. Open jars of maple syrup will last for about a year in the refrigerator.

Keto maple syrup won’t last longer than a year in the fridge simply due to the fact that it doesn’t contain any sugar.

If you find a jar of keto maple syrup in your pantry and you aren’t sure how long it has been there, it is best to discard it and make some more!

Keto Maple Syrup Perfect Partners

If you want some keto-friendly maple syrup ideas and suggestions, then you have come to the right place.

Here are some keto maple syrup treat ideas and perfect partners that are great on your diet.

Keto Pancakes and Maple Syrup

High-protein keto pancakes and homemade keto maple syrup are a match made in diet heaven! Better yet, you can enjoy this as a meal or as an afternoon snack.

Maple Syrup Keto Breakfast Bars

Homemade breakfast or snack bars are always good to have at hand for when you are craving a sweet treat or taking a healthy snack with you to work so that you don’t reach for something ‘naughty’. You can make keto breakfast bars using nuts of your choice and low-carb oats.

Peanut butter and Maple Balls

Peanut Butter and maple syrup are delicious together, no matter how you eat it, so why not use these star ingredients to make keto energy balls? Make sure you limit yourself to two balls per day so that you don’t go over your calories for the day.

Keto Maple Syrup Sponge Cake

This is so much easier than it sounds. Make your favorite keto sponge cake using gluten-free flour, and pour maple syrup all over the cake once it has finished cooking. Make sure you pour the maple evenly over the sponge cake to keep it balanced.

Maple Syrup With Savory Treats

Did you know you can drizzle that maple syrup over savory food? Better yet, there are savory keto meals that welcome a little drizzle of maple syrup. Here are some examples:

Bacon and Maple Syrup

Bacon and maple syrup are classic savory maple syrup dishes. Bacon is keto-friendly meat, so it would be rude not to drizzle a bit of keto maple syrup over it now and then.

Oven-Baked Chicken and Maple

Adding a tablespoon or two to your chicken base will give it a sweet twist. Oven-baked chicken sure is yummy with maple syrup, so if you haven’t tried it yet, give it a go now!

Ginger and Maple Oven-Baked Salmon

Salmon, ginger, and maple syrup may sound like a strange pairing, but I assure you it makes a welcomed change from brown rice and chicken when you are dieting.
Remember, a little bit goes a long way, so be light-handed with both the ginger and the maple with this one.

Maple and Sausages

Fried sausages and maple syrup are oh-so-yummy. Pair this with your favorite vegetables and see how nice it is for yourself!

Keto Tips and Tricks While Eating Sweet Treats

Staying in ketosis whilst eating your favorite sweet treats is difficult, but it certainly is possible if you follow the right guidelines.

I have to admit that I have a real sweet tooth and very big weakness when it comes to all things sugar, and have therefore had to master the trick of treating myself while keeping my body in ketosis.

Here are some tips and tricks for you to follow that should keep you on track.

Take notes if you need to!

  • Drink Plenty of Water

Most diets and lifestyle plans emphasize the importance of drinking at least two liters of water every day, and keto isn’t any different. The more water you drink, the less of the sweet treat you will eat, which helps keep you within your calories for the day.

  • Make it Yourself

Craving dessert, but you are on a keto diet? Make the dessert yourself! Don’t get me wrong, some restaurants and supermarkets have keto-friendly desserts and sweet treats on sale ready to go, but they aren’t going to be as healthy or ‘clean’ as a homemade snack.

When you make food yourself, you know exactly what is going into it. This is all the more important on a ketogenic diet; plus, it gives you an excuse to experiment with your baking skill!

  • Never Eat Dessert When You Are Hungry

Enjoy your dessert as an after-meal treat and not before you have your meal. Eating dessert on an empty stomach or as a snack will likely lead you to eat more of it which isn’t advised even if the dessert is keto-friendly.

  • Have Set Treat Days

Although you may want to eat keto pancakes or keto waffles with maple syrup every day, you should have some structure to your meal plans and schedule your sweet treats.

Of course, you won’t always stick to it, and that is ok, but having a rough idea of how many times every week you treat yourself is important for tracking your diet.

Fighting Cravings on Keto

The longer you are on keto, the more it feels like a lifestyle rather than a diet, but that doesn’t mean that you won’t get naughty food cravings now and then.

Even the most experienced dieter gives into their cravings from time to time, so it is vital to know that that is ok!

The most important thing is to get back o your usual schedule as soon as you slip up; otherwise, one cheat meal can turn into a week of indulging and an extra five pounds on the scales.

So, how should you fight those sugar and carb cravings on the keto diet? Here are a few craving busting secrets for you:

  • Never Shop When You Are Hungry

Doing grocery shopping when you are hungry is not a good idea as you will buy the food you are craving rather than the food you need for your diet.

  • Plan Your Meals

Planning your meals at the start of the week will make it easier for you to stick to your diet. Sit down at the start of the week and write down meal and snack ideas for the week so that you are always inspired.

  • Find Keto-Friendly Alternatives

There is always a diet alternative for the food that you are craving; sometimes, it just takes a bit of research, trial, and error to find the treat that hits the spot.

  • Experiment With Different Food

We often get stuck in a rut with our food, but there is nothing better than trying new things and experimenting with new textures and flavors.

This is particularly true when we are dieting, as we often feel restricted and uninspired while watching what we eat.

Experimenting with new dishes will keep you excited about your next meal and hopefully reduce your cravings for non-diet food.

Make sure you save your favorite recipes for later and make yourself a keto recipe book where all of your keto recipes are ready and waiting to be made.

  • Get Back on Track

Like I mentioned earlier, slip-ups happen, but it is how you get back on your diet that counts. Don’t be disheartened that your body is now out of ketosis or feel like you have ‘ruined’ your diet. Just put the naughty meal behind you and get back on track!


Do you want to know more about all things keto, maple syrup, and desserts? Here are some frequently asked questions and their answers that will enlighten you.

If there are any questions that you need answering that we haven’t covered, feel free to post them in our comments section below and help each other out!

Q: Can you eat maple syrup on keto?
A: Yes, you can! Make sure you opt for keto sugar-free maple syrup if you want to enjoy maple syrup on the keto diet. Alternatively, you can make your own keto maple syrup from scratch using the recipe in this post.

Q: What syrup can I have on keto?
A: You can enjoy sugar-free, low-carb syrups on the keto diet. I suggest making homemade low-carb, sugar-free syrups to ensure that the syrup is suitable for your diet.

Q: Is honey better than maple syrup on keto?
A: No, honey is full of natural sugar, whereas maple syrup is synthetic, and therefore can be made using sugar-free ingredients. If you are contemplating between honey or maple on keto, go for homemade keto maple syrup every time.

How do you feel about making keto maple syrup? Have you tried this recipe yet? If so, we would love to know how it went and what you poured your homemade maple syrup over!


Peter's path through the culinary world has taken a number of unexpected turns. After starting out as a waiter at the age of 16, he was inspired to go to culinary school and learn the tricks of the trade. As he delved deeper, however, his career took a sudden turn when a family friend needed someone to help manage his business. Peter now scratches his culinary itch on the internet by blogging, sharing recipes, and socializing with food enthusiasts worldwide.

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