Italian · dessert, sauce
Sugar-Free Keto Chocolate Hazelnut Spread
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Keto (2.1 g net carbs a serve)
- Vegan
- Gluten-free ingredients
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
Roasted hazelnuts and cocoa sweetened with erythritol: 2 tbsp have about 2 g net carbs and no added sugar, 3 g of fibre, and are a good source of vitamin E (over 20% of a day).
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Heat the oven to 150°C (300°F) and spread the raw hazelnuts in a single layer on a baking sheet. 0:30
- Roast for 10–12 minutes, until they smell toasty and fragrant. 0:47
- While still hot, tip them into a large jar, seal and shake hard so most of the skins rub off. Pour back onto the tray and pick off any loose skins. 0:55
- Put the skinned hazelnuts in a food processor and blend for about 10 minutes, scraping down the sides now and then, until you have a runny hazelnut butter. 1:24
- Add the cocoa powder, confectioners sweetener, a pinch of salt, the vanilla and the MCT oil, and process again until thick, glossy and almost silky. 1:45
- Scrape into a clean jar and seal. Spread on low-carb toast or wraps, or eat by the spoonful. 2:22
Tip. The cook's written recipe keeps it at room temperature up to 2 weeks, or in the fridge up to a month (it firms up when cold). Macadamia or avocado oil can replace the MCT oil.
The method is a summary in our words — the video shows every step.
One portion, 2 tbsp (about 30 g), gives you 1 of 10
Where the energy comes from one serve
- Net carbs 5%
- Protein 9%
- Fat 86%
Fits keto: 2.1 g net carbs a serve, with 86% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High22%
3.3 mg a serve, mostly from raw hazelnuts (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source11%
46 mg a serve, mostly from raw hazelnuts (78%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 13
Iron7%
1.3 mg a serve, mostly from raw hazelnuts (79%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B67%
0.1 mg a serve, mostly from raw hazelnuts (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc6%
0.7 mg a serve, mostly from raw hazelnuts (80%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate6%
26 µg a serve, mostly from raw hazelnuts (97%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium4%
180 mg a serve, mostly from raw hazelnuts (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K3%
3.2 µg a serve, mostly from raw hazelnuts (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium2%
28 mg a serve, mostly from raw hazelnuts (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C2%
1.4 mg a serve, mostly from raw hazelnuts (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium1%
0.8 µg a serve, mostly from raw hazelnuts (65%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-31%
0 g a serve, mostly from raw hazelnuts (91%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A0%
0.2 µg a serve, mostly from raw hazelnuts (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.