American · dessert, snack

Keto Pecan Pralines (Sugar-Free)

Keto Pecan Pralines (Sugar-Free) — from Joe Duff - The Diet Chef's cooking video Watch how it’s made · 4:21

Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube

15 min · plus 1 hour settingMakes 12 × 1 praline166 kcal a portion
  • Keto (0.7 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients

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

Roasted pecans in a butter-and-cream caramel sweetened with erythritol instead of brown sugar: under 1 g net carbs and under 1 g sugar a praline.

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Ingredients 5

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 400°F (200°C). Measure out the pecans, cut the butter into pieces and have the sweetener and cream ready. 0:36
  2. Spread the pecans on a baking sheet lined with baking paper and roast for a couple of minutes, just until fragrant. 1:46
  3. Meanwhile melt all but 1 tbsp of the butter in a pan over medium heat, add the sweetener and cream, and keep stirring so it doesn't burn until it turns a caramel colour. 2:04
  4. Turn off the heat and stir in the reserved butter and the vanilla until melted. 2:52
  5. Tip in the roasted pecans and stir to coat them in the praline mixture. 3:13
  6. Drop tablespoons onto a lined baking sheet to make about 12 pralines and refrigerate for about 1 hour, until set. 3:27

Tip. The cook says 8 ounces of cream in the video, but his written recipe and notes confirm 4 fl oz (120 ml) is right. Keep the pralines in the fridge.

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

One portion (1 praline) gives you 1 of 12

Energy166 kcal700 kJ
Protein1.1 g2% of a day
Fibre0.9 g3% of a day
Carbohydrate1.6 g0.7 g net · 0.7 g sugars1% of a day
Fat18 g7.7 g saturated23% of a day
Sodium60 mg3% of a day

Where the energy comes from one serve

  • Net carbs 2%
  • Protein 3%
  • Fat 95%

Fits keto: 0.7 g net carbs a serve, with 95% of the energy from fat.

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

Vitamin A Source12%

105 µg a serve, mostly from salted butter (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Omega-39%

0.2 g a serve, mostly from raw pecans (62%). 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.

Zinc4%

0.4 mg a serve, mostly from raw pecans (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Magnesium3%

12 mg a serve, mostly from raw pecans (92%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E3%

0.4 mg a serve, mostly from salted butter (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium1%

50 mg a serve, mostly from raw pecans (76%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium1%

15 mg a serve, mostly from heavy cream (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron1%

0.2 mg a serve, mostly from raw pecans (95%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K1%

1.3 µg a serve, mostly from salted butter (50%). 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%

2.7 µg a serve, mostly from raw pecans (75%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B121%

0 µg a serve, mostly from heavy cream (56%). 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.

Vitamin B61%

0 mg a serve, mostly from raw pecans (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium1%

0.7 µg a serve, mostly from raw pecans (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C0%

0.2 mg a serve, mostly from raw pecans (63%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

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

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.