Easy Keto Maple Syrup – All Day I Dream About Food

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Make your own sugar free pancake syrup with 4 simple ingredients! This Keto Maple Syrup is rich and thick, and tastes like pure heaven on your favorite breakfast foods. And it has 0g net carbs per serving!

I have just created something that is going to take your breakfast experience to the next level. To say that I am excited about this Keto Maple Syrup is a serious understatement. I am positively giddy!

This homemade sugar free pancake syrup is so good that I want to eat keto pancakes every day. Actually, I want to pour it all over everything. I’ve drizzled it over keto pumpkin breakfast bars as well. And my husband dipped some breakfast sausage into it and declared the combination absolutely delicious.

I can’t wait for you to try this recipe and tell me what you think!

A white pitcher pouring keto maple syrup over a stack of keto waffles.

Why you will love this recipe

Readers have asked me for years to create a keto maple syrup and I’ve dilly dallied on that. I’ve dillied here and dallied there, but I just never made it a priority. And now I am left wondering why I waited so long.

Because it turns out to be remarkably easy to make your own sugar free pancake syrup. A handful of ingredients and about 10 minutes of your time, and Bob’s your uncle. You may not actually have an uncle named Bob, but now you have a wonderful maple-flavored topper for your pancakes and waffles.

Being a good Canadian, I never thought anything would live up to real maple syrup. And let’s be honest, NOTHING compares to real maple syrup. So I just muddled along with the store-bought keto versions, thinking they were good enough. I usually top my pancakes with peanut butter or some Keto Nutella.

But this stuff is really good. Really, really good! Easily the best maple syrup alternative I have tried. And I’ve tried quite a few of them! It’s rich and thick but still pourable, the flavor is spot on.

And you can store in the fridge for up to a month. It will firm up and solidify but all you need is a little gentle heat to restore it to pourable quality.

Ingredients you need

Top down image of the ingredients for keto maple syrup.
  • Brown sugar replacement: Starting with some brown sweetener gives the syrup a richer color and flavor. I used the new Swerve Brown formulation, which is mostly erythritol with a little allulose as well.
  • Allulose: This keto syrup requires a sweetener like allulose that won’t recrystallize when it cools. Allulose also caramelizes and becomes syrupy as it cooks. You can try BochaSweet or xylitol as well, but they may not quite be as good.
  • Butter: The addition of butter isn’t absolutely necessary, but it does give the syrup a richer mouthfeel.
  • Maple extract: If you want keto maple syrup, you’ve got to use maple extract! But if you don’t have it, this will still be delicious with vanilla extract.

Step by Step Directions

A collage of 4 images showing how to make keto maple syrup.
  1. In a heavy duty saucepan over medium heat, combine the sweeteners and water. Bring to a boil, whisking to dissolve the sweeteners. Reduce the heat to medium low and simmer 5 minutes. Watch carefully to make sure it doesn’t burn. 
  2. Add the butter and whisk to melt. Return to a simmer and cook until the mixture begins to thicken and darken in color, about 2 minutes.  
  3. Remove from heat and whisk in the maple extract and salt, if using. 
  4. Let cool 10 to 15 minutes before serving.
  5. Pour into a glass jar for storing in the refrigerator.
A small white pitcher of sugar free pancake syrup in front a platter of keto waffles and a bowl of strawberries.

Expert Tips

It can be hard to tell when the syrup has thickened sufficiently. The best way I can describe it is that the bubbles move less rapidly as the mixture simmers. When they begin to rise and pop more lazily, take the syrup off heat.

Sweeteners: I get a lot of questions about sweetener substitutions, so let me be very clear. You cannot make this keto maple syrup just with erythritol based sweeteners. It will recrystallize and harden after cooking and it won’t be syrupy at all.

Allulose is your best option by far, but BochaSweet and xylitol may work as well. You may find that you need to simmer things a little longer with these other sweeteners, to make the syrup thicken up properly.

Butter: If you choose not to add butter, you can use about ¼ teaspoon xanthan gum to help thicken the syrup. Once you’ve take then syrup off heat, sprinkle it over the surface while whisking vigorously.

Reheating the syrup: The syrup does firm up as it cools, and the butter tends to float to the top. This is completely normal, and you can return it to a liquid state simply by warming it gently. It takes only a few seconds in the microwave!

I recommend stirring the butter into it as it firms up, and then re-heating only the amount you need, rather than the whole batch. I simply put a few tablespoons in a ramekin and gave it about 5 seconds in the microwave. You can also use it like a spread on hot waffles or pancakes. The warmth of the food liquifies the syrup perfectly!

A spoon holding up some keto maple syrup above a pitcher of more syrup.

Frequently Asked Questions

Can you have maple syrup on keto?

Real maple syrup is not appropriate for those following a low carb or ketogenic diet. It contains 28g of carbs in a 2 tablespoon serving, and almost all of those carbs are sugars. But this homemade keto maple syrup has zero grams net carbs! Neither erythritol nor xylitol spike blood sugar so you can feel good about pouring it on your favorite pancakes.

Can a diabetic eat sugar free pancake syrup?

Just because the label says it’s sugar free does not mean it’s diabetes friendly or keto friendly! Most sugar-free syrups contain nasty ingredients like aspartame and acesulfame potassium. And even ones labeled “keto” can contain things like tapioca fiber, which might spike your blood sugar.

This recipe for sugar free pancake syrup contains only erythritol, allulose, water, butter, and maple extract. So it really is diabetes friendly!

How long does homemade pancake syrup last?

You can store this keto maple syrup in the fridge for up to a month. I recommend storing in a glass jar with a tight-fitting lid. It will firm up as it cools so make sure you re-warm it very gently, stirring frequently until smooth.

A hand drizzling sugar free pancake syrup into a white pitcher.

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Keto Maple Syrup Recipe

Make your own sugar free pancake syrup with 4 simple ingredients! This Keto Maple Syrup is rich and thick, and tastes like pure heaven on your favorite breakfast foods. And it has 0g net carbs per serving!

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Course: Breakfast

Cuisine: American

Keyword: keto maple syrup, sugar free pancake syrup

Prep Time: 3 minutes

Cook Time: 7 minutes

Total Time: 10 minutes

Servings: 8 servings

Calories: 31kcal

Instructions

  • In a heavy duty saucepan over medium heat, combine the sweeteners and water. Bring to a boil, whisking to dissolve the sweeteners. Reduce the heat to medium low and simmer 5 minutes. Watch carefully to make sure it doesn’t burn.

  • Add the butter and whisk to melt. Return to a simmer and cook until the mixture begins to thicken and darken in color.

  • Remove from heat and whisk in the maple extract and salt, if using.

  • Let cool to room temperature and transfer to a glass jar for storing.

Notes

Storage Information: You can store this keto maple syrup in the fridge for up to a month. I recommend storing in a glass jar with a tight-fitting lid. It will firm up as it cools so make sure you re-warm it very gently, stirring frequently until smooth. Try heating up just as much as you need, rather than re-warming the whole batch. 

Nutrition Facts

Keto Maple Syrup Recipe

Amount Per Serving (2 tablespoons)

Calories 31
Calories from Fat 24

% Daily Value*

Fat 2.7g4%

* Percent Daily Values are based on a 2000 calorie diet.