American · dessert, snack

Keto Fudge Pops (Sugar-Free Fudgesicles)

Keto Fudge Pops (Sugar-Free Fudgesicles) — from KetoFocus's cooking video Watch how it’s made · 4:16

Video by KetoFocus on YouTube · Open on YouTube

15 min · plus 24 hours freezingMakes 8 × 1 fudge pop190 kcal a portion
  • Keto (5.9 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients

Contains: Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Sweetened with monk-fruit chocolate and erythritol instead of sugar: about 6 g net carbs a pop and no added sugar, with cream for richness.

Printable PDFA4

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. A few hours ahead, soak the wooden popsicle sticks in water so they're heavy enough not to float up in the moulds. 1:33
  2. Weigh the sugar-free chocolate, then pulse it in a blender into small crumbs so it melts easily. 1:42
  3. In a small saucepan, whisk the nut milk, cream, confectioners erythritol and cocoa until dissolved. Bring just to a light boil (bubbles at the edges), then take off the heat. 1:52
  4. Pour the hot mixture over the chocolate in the blender, add the vanilla and salt, and blend until the chocolate has melted and it's completely smooth. 2:24
  5. Pour into 8 popsicle moulds right to the top (or 3 oz paper cups), cover and push in the soaked sticks. 2:44
  6. Freeze for 24 hours. If they stick, let the mould stand on the counter for a few minutes or run it under warm water to release them. 3:20

Tip. Any unsweetened nut milk works (the cook uses macadamia). Using paper cups? Add the sticks after about an hour in the freezer so they stand straight. Keep the salt: it brings out the chocolate.

The method is a summary in our words — the video shows every step.

One portion (1 fudge pop) gives you 1 of 8

Energy190 kcal790 kJ
Protein2.7 g5% of a day
Fibre8.2 g29% of a day
Carbohydrate14 g5.9 g net · 1 g sugars5% of a day
Fat17 g11 g saturated22% of a day
Sodium190 mg8% of a day

Where the energy comes from one serve

  • Net carbs 13%
  • Protein 6%
  • Fat 81%

Fits keto: 5.9 g net carbs a serve, with 81% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A Source14%

122 µg a serve, mostly from heavy cream (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron Source11%

2 mg a serve, mostly from sugar-free 70% dark chocolate (82%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E Source10%

1.6 mg a serve, mostly from macadamia milk (81%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Show the other 12
Calcium9%

113 mg a serve, mostly from macadamia milk (73%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Magnesium8%

33 mg a serve, mostly from sugar-free 70% dark chocolate (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-36%

0.1 g a serve, mostly from heavy cream (90%). 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.

Zinc5%

0.5 mg a serve, mostly from sugar-free 70% dark chocolate (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium3%

140 mg a serve, mostly from sugar-free 70% dark chocolate (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin D3%

0.6 µg a serve, mostly from macadamia milk (72%). 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 B122%

0.1 µg a serve, mostly from heavy cream (100%). 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.

Selenium2%

1.2 µg a serve, mostly from heavy cream (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K1%

1 µg a serve, mostly from heavy cream (97%). 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.

Folate1%

2.1 µg a serve, mostly from heavy cream (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B61%

0 mg a serve, mostly from heavy cream (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C0%

0.2 mg a serve, mostly from heavy cream (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

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 KetoFocus; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.