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Keto Maple Syrup

10 mins

Is Maple Syrup Keto Friendly?

Pure maple syrup is made from the sap of sugar maple trees. It’s high in sucrose, the same type of sugar in table sugar. Sugar is a carbohydrate, so it isn’t keto diet friendly.

Luckily, combining a healthier sweetener, like our Monk Fruit Sweetener, with a high quality maple extract, results in a syrup that you can drown your pancakes in guilt-free.

This homemade, sugar free maple syrup is perfect for sweetening salad dressings, for baking, and topping keto waffles or pancakes.

How to make

Step 1

Mix powdered Monk Fruit Sweetener and water in a small saucepan. You can easily make your own powdered monk fruit sweetener by adding the granulated sweetener to a blender and processing until it’s a fine powder.

Step 2

Heat the mixture over medium heat until it’s boiling, and allow it to boil for 2-3 minutes. Remove it from heat.

Step 3

Add a maple extract. You can find high quality maple extracts online that will give your syrup a genuine flavor.

Step 4

Whisk in a thickener. We like using agar-agar, which is a type of seaweed and is a typically used as a vegan replacement for gelatin. If you have gelatin or xanthan gum on hand, both of those work as well.

Agar-agar and gelatin are not only healthier options, but they also whisk in well to the hot mixture. Xanthan gum should be avoided by anyone with a sensitive digestive system, but if you tolerate it, a small amount can be added to the syrup and then blended into a thickened mixture.



  • 1 cup ZenSweet Monk Fruit Sweetener powdered*
  • 1 cup water
  • 1 tablespoon pure maple extract
  • 1/4 teaspoon agar agar, gelatin, or xanthan gum optional, to thicken


  • In a small saucepan, add the powdered monk fruit sweetener and water. Heat over medium heat, bring to simmer, and allow to boil for 2-3 minutes. Remove saucepan from heat.
  • Add pure maple extract and whisk to combine.
  • If thickening your syrup, add the agar-agar or gelatin directly into the pan and immediately start whisking to combine. If using xanthan gum, add the syrup into a blender, and then sprinkle in the xanthan gum while processing over a low speed.
  • Do not over process or the mixture will become and stay foamy.
  • Store leftovers in an air tight container at room temperature. The mixture will gel if you've used a thickener. To turn back into a syrup, just reheat the mixture and whisk, while thinning with a little water if necessary.

**Nutrition facts include sugar alcohols. This recipe has 4 Net Carbs per serving.