I have been asked many times now if keto is safe for kids. So, thought since we have been enjoying our grandkids this summer and I have been working on recipes that they also enjoy; I would address this. First of all, any dietary changes should be run past your child’s doctor (though they are not always familiar with the keto way of eating). Also, even if your child has a weight problem, you shouldn’t follow the adult format of the keto way of eating.
Kids are still growing and developing, so they have different nutritional needs than adults. Honestly, if I were raising children still, I would simply get rid of all sugar, processed foods, and starches (bread, rice, potatoes…). Focus on whole food complex carbohydrates, such as fresh fruits (not juices, which are the equivalent to eating an entire day or two worth of fruit in one glass). I would add whole milk and healthy fats, if they like yogurt, I would use an organic cream based yogurt.
As I mentioned, we have been spending a lot of time with our grandkids and not every keto recipe is a big hit with them. But, there are plenty of keto recipes they have enjoyed.
One of the big hits, I am adding here today. I was working toward a keto friendly S’more type treat (I used a bit of Sweet Drops® Caramel Sweetener in the frosting to give it a hint of marshmallowy flavor (to keep carbs down, for we, adults still working on weight loss).
You can also make a nice chocolate frosting using this recipe by simply leaving out the caramel, or you can substitute the cocoa powder for some Tru-Nut® peanut flour for a yummy peanut butter frosting.
As always, add your own twist and share.
Keto Graham Crackers
- 2 cups Nut or seed flour If substituting coconut flour reduce to 2/3 cup (using, coconut flour, I added a bit of water a little at a time, until it was pie dough consistency)
- 1/2 cup keto friendly sweetener
- 1 tsp cinnamon
- 1/2 tsp mace optional
- 1 tsp baking powder
- 2 Tbsp softened butter or ghee for non-dairy use coconut oil
- 1 tsp pure vanilla
- 1 egg
- 2 tsp keto friendly maple syrup could substitute maple extract but reduce to 1/2 tsp
Preheat oven to 300° F. In mixer bowl with paddle or dough hook attachment, add all ingredients
Start on low speed increasing until dough is the consistency of pie dough
Place dough between 2 pieces of parchment paper and roll out until about 1/8" thickness
Remove top parchment, score crackers into about 2"x2" squares, place holed in center of each cracker if desired.
Bake for 20-25 mins, until crackers are golden but not brown (my edges were a little browned).
Cool before serving
Macros are per serving, which is 2 crackers (based on 24 total crackers).
total fat 12.3 g
net carbs 1.5 g
protein 4.5 g
Keto Chocolate Caramel Frosting
- 1/2 cup cream cheese-softened for non-dairy substitute with non-dairy cream cheese such as Kite Hill brand
- 1/2 cup butter or ghee-softened for non-dairy substitute with nut butter or coconut oil
- 1/2 cup keto friendly sweetener powdered-I used Allulose
- 1 squeeze Sweet Drops® Stevia Sweetener
- 1 Tbsp heavy cream for non-dairy substitute unsweetened coconut cream
- 1/2 cup cocoa powder
In mixer bowl with whisk attachment add all ingredients
Starting on low speed mix, increase speed until light and fluffy
Use as filling or topping for cakes, cupcakes, or graham crackers
Macros are per serving, based on about 18 servings
total fat 6.9 g
net carbs 1.4 g
protein 0.9 g