Chocolate cravings don’t go away just because you’re on a keto diet. Good news! You can still enjoy tasty brownies while staying in ketosis. These gluten-free, low-carb keto diet brownies will satisfy your sweet tooth without the sugar crash.
I’ve tested many keto brownie recipes and picked the best ones. These highly recommended recipes deliver rich chocolate flavor with just a fraction of the carbs.
Can I Eat a Brownie on Keto?
Regular brownies are not keto-friendly. A standard brownie packs about 20-25g of carbs – that could be your entire daily carb limit on keto!
But you can enjoy keto brownies! By swapping high-carb ingredients with keto options, you can make brownies with only 2-4g net carbs per serving.
A study in the Journal of Nutrition found that eating low-carb versions of favorite foods helps people stick to keto diets longer. So having a keto brownie now and then might actually help you stay on track!
| Type | Net Carbs | Sugar |
|---|---|---|
| Regular Brownie | 20-25g | 15-20g |
| Keto Brownie | 2-4g | 0-1g |
The main swaps in keto brownies are:
- Almond or coconut flour instead of wheat flour
- Sugar-free sweeteners instead of sugar
- More healthy fats
- Dark chocolate (85%+ cacao)
“A good keto brownie satisfies your chocolate craving without spiking blood sugar. The trick is using the right mix of low-carb flours and sugar-free sweeteners.” – Dr. Dominic D’Agostino, keto diet researcher
What Oil to Use for Keto Brownies?
The oil or fat you choose affects both taste and texture. Here are the best options:
Best Fats for Keto Brownies
| Fat Type | Best For | Flavor |
|---|---|---|
| Butter | Classic taste | Rich, buttery |
| Coconut Oil | Fudgy texture | Mild coconut |
| Avocado Oil | Neutral flavor | Very mild |
Top Picks:
- Butter (grass-fed if possible): Creates that classic brownie taste. A study in Advances in Nutrition shows grass-fed butter has more omega-3 fats than regular butter.
- Coconut Oil: Great for making firm, fudgy brownies. Research from the Journal of Lipid Research shows that MCTs in coconut oil can help support ketosis.
- Avocado Oil: A healthy option with neutral flavor – perfect when you don’t want to taste the oil.
“In my test kitchen, we found butter makes the best-tasting keto brownies, but coconut oil creates the best texture. Sometimes, I use half of each!” – Carolyn Ketchum, author of keto cookbooks
Fats to avoid:
- Vegetable oils (canola, soybean)
- Margarine
- Shortening
What is the Best Flour for Keto Brownies?
Picking the right low-carb flour is key for tasty gluten-free keto brownies. Each option creates a different texture:
Keto Flour Comparison
| Flour Type | Net Carbs | Texture |
|---|---|---|
| Almond Flour | 3g per ¼ cup | Moist, dense |
| Coconut Flour | 4g per ¼ cup | Cakey, drier |
| Sunflower Seed Flour | 2g per ¼ cup | Similar to almond |
Best Choices:
- Almond Flour: Most popular for keto brownies. A study in Nutrients shows almond flour has a lower impact on blood sugar than wheat flour and adds vitamin E and healthy fats.
- Coconut Flour: More absorbent than almond flour (use only ⅓ as much). Research published in the Journal of Food Processing notes its high fiber content (61%) helps manage blood sugar.
- Sunflower Seed Flour: Great 1:1 swap for almond flour if you have nut allergies. Studies in Food Chemistry show it contains helpful antioxidants.
- Combination Approach: Many top keto bakers use a mix of almond and coconut flour for the perfect texture.
“Alternative flours aren’t just lower in carbs – they add nutritional value too. Almond flour provides vitamin E and magnesium, while coconut flour adds fiber that helps you feel full.” – Dr. William Davis, author of “Wheat Belly”
Can You Make Keto Brownies?
Yes! You can make delicious keto brownies that taste very similar to regular ones. The key is balancing the right ingredients.
A review in the International Journal of Environmental Research found that when made correctly, low-carb desserts can be just as satisfying as traditional high-carb versions.
Keys to Great Keto Brownies:
- Structure: Low-carb flours like almond or coconut flour
- Sweetness: Natural keto sweeteners like erythritol or monk fruit. A study in the European Journal of Clinical Nutrition confirmed that erythritol doesn’t raise blood sugar.
- Fats: Plenty of butter, coconut oil, or avocado oil for richness
- Chocolate: Unsweetened chocolate or cocoa powder for deep flavor. Research in Antioxidants shows dark chocolate is rich in beneficial compounds.
- Binding: Eggs help hold everything together without gluten
“The beauty of keto baking is finding that perfect balance of ingredients that creates amazing treats without the sugar or carbs. With the right ratios, you can make brownies that taste just as good as the high-carb versions.” – Maria Emmerich, keto nutrition expert
7 Delicious Keto Brownie Recipes
1. Classic Fudgy Keto Brownies
Net Carbs: 3g per brownie (makes 16)
These rich, fudgy brownies taste remarkably like the real thing. They’re highly recommended by the keto community for their perfect texture.
Ingredients:
- ½ cup butter (1 stick), melted
- ⅔ cup erythritol-based sweetener
- 2 eggs, room temperature
- ½ tsp vanilla extract
- ½ cup almond flour
- ½ cup unsweetened cocoa powder
- ¼ tsp salt
- ¼ tsp baking powder
- ⅓ cup sugar-free chocolate chips
Instructions:
- Heat oven to 350°F and line an 8×8 inch pan with parchment paper
- Mix melted butter and sweetener until well combined
- Add eggs and vanilla, mix until smooth
- Stir in almond flour, cocoa powder, salt, and baking powder
- Fold in chocolate chips
- Spread batter in prepared pan
- Bake for 18-20 minutes – center should still be slightly soft
- Cool completely before cutting
Tip: For extra fudginess, chill these brownies in the fridge for at least an hour.
2. Coconut Flour Keto Brownies (Nut-Free)
Net Carbs: 2.5g per brownie (makes 12)
A perfect nut-free option for anyone with almond allergies. These gluten-free low carb brownies are a fan favorite.
Ingredients:
- ½ cup coconut oil, melted
- ¾ cup erythritol
- 3 eggs, room temperature
- 1 tsp vanilla extract
- ⅓ cup coconut flour
- ½ cup cocoa powder
- ¼ tsp salt
- ¼ cup unsweetened almond milk or coconut milk
- ¼ cup sugar-free chocolate chips
Instructions:
- Heat oven to 350°F and line an 8×8 inch pan with parchment paper
- Whisk melted coconut oil and erythritol
- Add eggs one at a time, then vanilla
- In a separate bowl, mix coconut flour, cocoa powder, and salt
- Add dry ingredients to wet ingredients
- Stir in milk until batter is smooth
- Fold in chocolate chips
- Spread in pan and bake for 20-25 minutes
- Cool completely before cutting
Tip: Coconut flour soaks up a lot of moisture, so don’t reduce the liquid or eggs.
3. Avocado Keto Brownies
Net Carbs: 3g per brownie (makes 16)
These super-fudgy brownies use avocado for amazing texture and healthy fats.
Ingredients:
- 1 large ripe avocado (about 1 cup mashed)
- 2 eggs, room temperature
- ½ cup erythritol or monk fruit sweetener
- ¼ cup butter, melted
- ½ tsp vanilla extract
- ½ cup almond flour
- ½ cup unsweetened cocoa powder
- ¼ tsp baking soda
- ¼ tsp salt
- ⅓ cup sugar-free chocolate chips
Instructions:
- Heat oven to 350°F and line an 8×8 inch pan with parchment paper
- Blend avocado in food processor until completely smooth
- Add eggs, sweetener, melted butter, and vanilla
- Add almond flour, cocoa powder, baking soda, and salt
- Stir in chocolate chips by hand
- Spread in pan and bake for 25-30 minutes
- Cool completely before cutting
Tip: Make sure your avocado is very ripe for the smoothest texture.
“Avocado is a smart substitute for some of the butter in keto baking. It adds moisture and healthy fats while boosting nutrition. A study in Nutrients found that using avocado in baked goods improves their nutritional value without hurting taste.” – Libby Jenkinson, founder of Ditch The Carbs
4. Cream Cheese Swirl Keto Brownies
Net Carbs: 3.5g per brownie (makes 12)
The perfect mix of chocolate brownie and cheesecake in one delicious treat.
Ingredients for Brownie Layer:
- ½ cup butter, melted
- ⅔ cup erythritol
- 2 eggs
- 1 tsp vanilla extract
- ½ cup almond flour
- ⅓ cup cocoa powder
- ¼ tsp salt
- ¼ tsp baking powder
Ingredients for Cream Cheese Layer:
- 8 oz cream cheese, softened
- 1 egg
- ¼ cup erythritol
- ½ tsp vanilla extract
Instructions:
- Heat oven to 350°F and line an 8×8 inch pan with parchment paper
- Make brownie layer: Mix butter and erythritol, then add eggs and vanilla
- Stir in almond flour, cocoa powder, salt, and baking powder
- Make cream cheese layer: Beat cream cheese until smooth, then add egg, erythritol, and vanilla
- Spread ⅔ of brownie batter in pan
- Drop spoonfuls of cream cheese mixture on top
- Drop remaining brownie batter between cream cheese dollops
- Swirl layers together with a knife
- Bake for 25-30 minutes
- Cool completely, then chill for 2 hours before cutting
Tip: For clean cuts, wipe your knife between slices.
5. Microwave Keto Brownie in a Mug
Net Carbs: 4g per serving (1 serving)
Perfect for when you need a quick chocolate fix! This single-serve treat is ready in under 2 minutes.
Ingredients:
- 2 tbsp almond flour
- 1 tbsp cocoa powder
- 2 tbsp erythritol or monk fruit sweetener
- ¼ tsp baking powder
- Pinch of salt
- 1 egg
- 1 tbsp butter, melted
- ¼ tsp vanilla extract
- 1 tsp sugar-free chocolate chips
Instructions:
- In a microwave-safe mug, mix almond flour, cocoa powder, sweetener, baking powder, and salt
- Add egg, melted butter, and vanilla
- Sprinkle chocolate chips on top
- Microwave for 60-70 seconds – center should be slightly soft
- Let cool for 1 minute before enjoying
Tip: It’s better to slightly undercook for a fudgier texture.
6. No-Bake Keto Brownie Bites
Net Carbs: 2g per bite (makes 24)
These easy, no-bake bites are perfect for meal prep and on-the-go treats.
Ingredients:
- 1 cup almond flour
- ¼ cup coconut flour
- ½ cup unsweetened cocoa powder
- ½ cup powdered erythritol
- ¼ tsp salt
- ½ cup almond butter
- ¼ cup coconut oil, melted
- 1 tsp vanilla extract
- 2-4 tbsp water
- ¼ cup sugar-free chocolate chips
Instructions:
- Mix almond flour, coconut flour, cocoa powder, powdered erythritol, and salt
- Add almond butter, melted coconut oil, and vanilla
- Add water 1 tablespoon at a time until mixture forms a dough
- Fold in chocolate chips
- Roll into 24 balls, about 1 tablespoon each
- Chill for at least 30 minutes before serving
- Store in refrigerator for up to 1 week
Tip: Roll these in cocoa powder or chopped nuts for extra flavor.
7. Zucchini Keto Brownies
Net Carbs: 3g per brownie (makes 16)
Sneaking in some veggies while satisfying your sweet tooth!
Ingredients:
- 1 cup finely grated zucchini (squeezed dry)
- ½ cup butter, melted
- ⅔ cup erythritol
- 2 eggs
- 1 tsp vanilla extract
- ⅔ cup almond flour
- ½ cup unsweetened cocoa powder
- ½ tsp baking powder
- ¼ tsp salt
- ⅓ cup sugar-free chocolate chips
Instructions:
- Heat oven to 350°F and line an 8×8 inch pan with parchment paper
- Squeeze grated zucchini in a kitchen towel to remove moisture
- Mix melted butter and erythritol
- Add eggs and vanilla
- Stir in almond flour, cocoa powder, baking powder, and salt
- Fold in zucchini and chocolate chips
- Spread in pan and bake for 25-30 minutes
- Cool completely before cutting
Tip: Be sure to squeeze as much water as possible from the zucchini.
“Adding veggies to keto desserts serves two purposes – it adds moisture without carbs while boosting nutrition and fiber. This makes treats more filling and nutritious.” – Dr. Sarah Hallberg, Medical Director at Virta Health
Sweetener Guide for Keto Brownies
According to a review in Nutrients, different keto sweeteners affect both taste and texture:
| Sweetener | Sweetness | Best For |
|---|---|---|
| Erythritol | 70% of sugar | Crispy tops |
| Monk Fruit | 100-200% | All brownies |
| Allulose | 70% of sugar | Fudgy texture |
Research in the Journal of Agricultural and Food Chemistry found that allulose creates the most sugar-like browning and texture.
Tips for Perfect Keto Brownies
After many test batches, here are my top tips for amazing keto carb brownies:
1. Don’t Overbake
Keto brownies firm up as they cool. Take them out when the center is still slightly soft.
2. Use Room Temperature Eggs
Cold eggs can make your butter or coconut oil harden, creating lumps.
3. Let Them Cool Completely
Keto brownies are soft when warm but firm up when cool. For best texture, cool completely, then chill for an hour.
4. Add Instant Coffee
A teaspoon of instant coffee (no carbs) makes chocolate flavor stronger without adding coffee taste. Food Chemistry research confirms this flavor boost.
5. Watch Your Cocoa Type
- Dutch-processed: darker color, milder flavor
- Natural cocoa: more acidic, stronger chocolate flavor
6. Add Texture Help
Add ¼ to ½ teaspoon of xanthan gum to prevent crumbling, especially in almond flour brownies.
Common Problems and Fixes
| Problem | Cause | Quick Fix |
|---|---|---|
| Too Crumbly | Not enough fat | Add 1-2 tbsp more butter |
| Too Cakey | Too much baking powder | Use just ⅛ tsp |
| Bitter Taste | Too much erythritol | Mix sweeteners |
“In keto baking, we rely on eggs and fats for structure instead of gluten. Xanthan gum helps bind ingredients, especially with almond flour, which doesn’t stick together like wheat flour.” – Thomas DeLauer, keto nutrition expert
Storing and Freezing
Refrigerator:
- Store in an airtight container in the fridge for up to 1 week
- Many keto brownies taste better after a day in the fridge
Freezer:
- Wrap single brownies in plastic wrap, then place in a freezer bag
- Freeze for up to 3 months
- Thaw in fridge overnight or at room temperature for 1-2 hours
Research in Food Chemistry suggests freezing may actually improve the texture of almond flour baked goods.
Serving Ideas:
- Top with unsweetened whipped cream
- Serve with a few berries
- Pair with keto ice cream for a special treat
The Bottom Line
You can absolutely enjoy delicious brownies on a keto diet! These gluten-free, low-carb brownie recipes deliver rich chocolate flavor with just 2-4g net carbs per serving.
A review in the British Journal of Nutrition found that keto diets work better when people can sometimes enjoy familiar comfort foods that don’t spike blood sugar. Keto brownies are a perfect example!
The keys to success: use quality ingredients, follow recipes carefully, and let brownies cool properly. Try different flours and fats to find your perfect keto brownie!
Have you tried making keto brownies? Which recipe worked best for you? Share your experiences in the comments!
