Keto cups are delicious and you can make your very own in 15 minutes or less. Coconut butter, chocolate, and monk fruit is all you need for this 3 ingredient recipe!
Keto cups is a product line from Eating Evolved. They offer several different products or “cups” you want to say but these are for the keto diet. Other products they have are not.
If you aren't a pure dark chocolate lover I'd avoid these at all cost. The chocolate is super rich and bitter. They offer a sweetened and non sweetened version, but the sweetener is in the coconut butter filling not the chocolate.
How many ingredients in keto cups?
My version is a bit different and much simpler to make. Where as the traditional keto cups use 5 ingedients I only use 3.
Eating Evolved Keto Cups Ingredients:
- Cacao butter
- Coconut butter
- MCT oil
- Monk fruit
Aren't these ingredients simple and great?
I opted not to use the cacao butter. Instead going with a chocolate lower than 100% was a better option. I went with Lindt 90% due to it being a higher quality chocolate. The results were still a bitter chocolate but you can feel free to use a Lily's chocolate bar that's a great option. Yet, it's just a small deviation away from the original. My keto peanut butter cups use the chocolate chips. Quick and easy right?
What are keto chocolate cups filled with?
Coconut butter! And in all honesty making the coconut butter sweet or neutral is on you. Using the monk fruit is a nice move because it adds contrast to the bitter chocolate. Which is why they work so well.
Making your filling in 3 easy steps:
- Sweeten coconut butter
- Spread coconut butter in a plate or pan of choice then refrigerate
- Using a cookie cuter press out each cup filling
Pressing them out will ensure they stay perfect and you get equal amounts in each cup. But, if you don't have a cookie cutter or could care less how they look skip the refrigeration process. Simply spoon into the chocolate and enjoy.
Add a liquid sweetener to the chocolate coating or filling?
If you put a sweetener in the keto chocolate coating without much else the overbearing flavor of the chocolate will take it down. You will waste sweetener and time doing so. Hence why I say sweeten the inside for contrast.
Adding a liquid sweetener is the go to option here. In my cookie butter fat bombs I added powdered sweetener. But, in this application if you don't have any liquid monk fruit or stevia you can swap it out with something granulated or powdered.
Just keep in mind granulated or powdered may give a grainy texture to the coconut butter. Per forth a cup I say start of with a tablespoon or two.
Best chocolate on the keto diet
- Any brand at 100% cacao or slightly lower (Lindt, Baker's, Ghirardelli, etc.)
- Lily's chocolate chips and some bars
- Coco Polo
There aren't many brands that are sweetened correctly when it comes to chocolate. As much as I love Lily's I eat it sparingly. Now there are a host of companies that have chocolate in products but these have specific bars and/or chocolate chips.
Homemade keto cups copycat recipe
These are really simple fast and much cheaper than buying the brand name. I still do time to time because I love it and the ingredients are great. Plus, I am too busy with life to always make them.
Running into the problem with cost is the issue with most keto products I have seen. Shelling out $10.99 once or twice a week for these bad boys can get costly quick. So those on budget friendly keto you will get much more of your money's worth. The chocolate coating flavor will vary depending on which chocolate you use or the method of cooking. In the end they will be exact or pretty close to the real thing.
Helpful Recipe Tips
- Don't overheat your chocolate! You want to temper the chocolate since you will be eating it in a sold state. A good rule of thumb is to melt half then add in the remaining chocolate and let the melted heat melt the new chocolate. If you temper wrong the chocolate will melt not just in your mouth but in your hand too
- Cooling the chocolate quickly helps make the time 15 minutes and under but you can allow the chocolate to harden naturally.
- Using a cookie cutter is optional. It does help with proper portions for each keto chocolate cup not just beauty.
per cup with 1 TB of coconut butter and Lindt 90% chocolate
Net carb 2g
per cup with 1 TB of coconut butter and Lily's chocolate chips
Net carb 5g