American · sauce

Sugar-Free Maple Syrup Made with Allulose

Sugar-Free Maple Syrup Made with Allulose — from Victoria's Keto Kitchen's cooking video Watch how it’s made · 3:34

Video by Victoria's Keto Kitchen on YouTube · Open on YouTube

25 min · plus coolingMakes 16 × 2 tbsp3 kcal a portion
  • Low carb (0.2 g net carbs) but not keto: 1% of the energy is from fat, and keto meals get about 60% or more
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Allulose gives the body and sweetness of syrup without raising blood sugar: 2 tbsp have about 2 kcal and almost no net carbs (0.2 g), against roughly 27 g of carbs in the same amount of real maple syrup.

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Ingredients 5

Method

Tap a time to watch that step in the video.

  1. Pour the boiling water into a saucepan on the stove and add the allulose. 1:03
  2. Stir until the allulose has completely dissolved and the liquid is clear again. 1:34
  3. Add the lemon juice and cream of tartar, mix, then stir in the maple extract. 1:46
  4. Simmer gently for 15 minutes; a shorter simmer keeps it pourable like maple syrup rather than thick like honey. 2:11
  5. Pour into a heatproof jar and let it cool, then funnel it into a syrup bottle. 2:43

Tip. For an 8 oz bottle, halve it: 1 1/2 cups allulose and 1 cup water. Pour over keto pancakes, waffles or Greek yoghurt. Makes about 16 oz (2 cups).

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

One portion (2 tbsp) gives you 1 of 16

Energy3 kcal10 kJ
Protein0 g0% of a day
Fibre0 g0% of a day
Carbohydrate0.2 g0.2 g net · 0.1 g sugars0% of a day
Fat0 g0 g saturated0% of a day
Sodium0 mg0% of a day

Where the energy comes from one serve

  • Net carbs 100%
  • Protein 0%
  • Fat 0%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

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

No vitamin or mineral reaches 10% of a day in one serve.

Show the other 15
Potassium0%

20 mg a serve, mostly from cream of tartar (90%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium0%

0.1 mg a serve, mostly from maple extract (66%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron0%

0 mg a serve, mostly from cream of tartar (71%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium0%

0.1 mg a serve, mostly from maple extract (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc0%

0 mg a serve, mostly from maple extract (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A0%

0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C0%

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

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 E0%

0 mg a serve, mostly from lemon juice (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K0%

0 µg a serve. 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.

Folate0%

0.1 µg a serve, mostly from lemon juice (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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.

Vitamin B60%

0 mg a serve, mostly from lemon juice (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium0%

0 µg a serve, mostly from lemon juice (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-30%

0 g a serve. 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.

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