If you love fruit as much as I do, then I’m sure you are thankful we can still have berries following the keto way of eating. Blackberries, blueberries, strawberries, and raspberries are the star of this Berry-Goodness Topping recipe.
Strawberries, blackberries, and raspberries can be eaten in small amounts on a keto low-carb diet. Even blueberries are allowed on the keto diet in small portions. That’s because berries are lower in carbohydrates and in sugar.
- Raspberries – 1/2 cup contains 3 grams of net carbs.
- Blackberries – 1/2 cup contains 4 grams of net carbs.
- Strawberries – 1/2 cup contains 6 grams of net carbs.
- Blueberries – 1/2 contains 6 grams of net carbs.
More importantly, berries have a low glycemic load and index, making them a perfect choice for keto snacks.
Berries Are A Super Food
Fruits, especially berries, are full of antioxidants, which are great for keeping you healthy. In addition to antioxidants, berries are full of fiber and vital nutrients. Such as vitamin a, vitamin c, flavoniods catechin, epicatechin, quercetin, and anthocyanidin.
Just one cup of blueberries has 10x the USDA’s recommended daily dose! Not to mention, that cooking the berries (like we do in this recipe) helps make these nutrients bioavailable, which means that your body can absorb them better.
Xanthan Gum Explained
Never heard of it? Me either, that is until I was looking for a binder and thickener replacement when we began the keto way of eating.
What is xanthan gum and is it healthy?
Xanthan gum is a complex exopolysaccharide, meaning that it is a polymer composed of sugar residues, secreted by a microorganism into the surrounding environment. Produced by plant-pathogenic bacterium – a microorganism that causes several diseases in plants – xanthan gum is widely used as a thickening and stabilizing agent
The FDA has approved Xanthan Gum safe for human consumption. In fact, you have probably consumed this several times a week without realizing it.
Foods that have Xanthan Gum
- Salad dressings
- Bakery products
- Fruit juices
- Ice creams
- Sauces and gravies
- Gluten-free products
- Low-fat foods
The one thing I enjoy about cooking with this is you only need a touch to thicken your sauce. As an added bonus, it doesn’t leave a flavor or grainy texture like flour and cornstarch do.
How Much To Use
As I mentioned above, you only need a tiny amount of Xanthan Gum to do the trick. If you are using it in cakes, breads, or cookies, add 1 tsp. Since we are only wanting to thicken our sauce and not bind flour, all you need is 1/4 tsp to give your berries the perfect consistency.
Berry-Goodness Topping Suggestions
Now that you have the secret to Berry-Goodness, where are you going to put them? In addition to eating them just as they are, here are some yummy suggestions for you to try.
- Amazing Keto Strawberry Crepes (recipe here)
- Top with Vanilla Bean Whipped Cream (recipe here)
- Keto Friendly Nutella (recipe here)
- Gluten and Grain-free Biscuits
- Keto Ice Cream
What is your favorite way to eat our Berry-Goodness Topping? Be sure to pin this for later!
- 2 Cups Berries (strawberries, raspberries, blackberries, blueberries)
- 2 Tsp Erythritol Sugar
- 1/4 tsp Xanthan Gum
Rinse your berries and drain
If using strawberries, remove the tops off and chop, all other berries leave whole.
Add berries to medium saucepan
Add sugar and stir
Use your spoon to mash berries a little to release juices
Cook over low-medium heat, stirring occasionally for about 5 minutes or until the berries start to bubble
Add xanthan gum and stir, cooking 1-3 minutes more.
Your berry topping will start to thicken.
Once your sauce starts to thicken, remove from heat and let cool
Add your berry topping to your crepes, biscuits or eat by itself topped with whipped cream.
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Some of Zach's favorite keto resources include:
Ketogenic: Ketogenic is a unique site that offers a short 1-minute quiz that will tell whether you can achieve the results you're looking for with the keto diet based on your goals and challenges.
Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.
KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.