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Homemade Sugar-Free Honey Syrup

4.6 stars, average of 216 ratings

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On most days my diet is quite simple - real food made with eggs, avocados, meats and vegetables. I rarely crave foods like pizza, bread or sweet treats but when I do, I know there are healthy alternatives for most of the foods I love. Over the years, I've developed all sorts of low-carb recipes both for my blog, apps and cookbooks including keto bread, tortillas, crackers, pizza, pies and tarts, ice-cream, and even caramel sauce.

I always wanted to create healthy low-carb, keto honey and keto maple syrup that can be used even on a keto and paleo diet.

UPDATE: This recipe was originally make with Sukrin Syrup that is made with isomaltooligosaccharides (IMOs) which I no longer recommend. IMOs have shown to increase blood sugar levels in most people and for that reason you should avoid them when following a keto diet. Ideally use syrup that is made with the following options: Allulose, Erythritol, soluble corn fiber or monk fruit.

My next task is also challenging! As I mentioned in this podcast, I've been working on grain-free pasta that is also suitable for the ketogenic diet. Once I'm happy with the result, I'll share my recipe with you :-)

Hands-on Overall

Serving size tbsp, 15 ml

Allergy information for Homemade Sugar-Free Honey Syrup

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian

Nutritional values (per serving, tbsp, 15 ml)

Net carbs1.6 grams
Protein0.5 grams
Fat0.2 grams
Calories32 kcal
Calories from carbs 66%, protein 19%, fat 15%
Total carbs13.7 gramsFiber12.1 gramsSugars1.6 gramsSaturated fat0 gramsSodium10 mg(0% RDA)Magnesium3 mg(1% RDA)Potassium13 mg(1% EMR)

Ingredients (makes ~ 3/4 cup)

Instructions

  1. Place the bee pollen in a small blender.
    Note: This recipe was originally make with Sukrin Syrup that is made with isomaltooligosaccharides (IMOs) which I no longer recommend. IMOs have shown to increase blood sugar levels in most people and for that reason you should avoid them when following a keto diet. Ideally use syrup that is made with the following options: Allulose, Erythritol, soluble corn fiber or monk fruit. Homemade Sugar-Free Honey Syrup
  2. Add a tablespoon of warm water and let it sit for 5-10 minutes. Pulse until creamy. Add another tablespoon of water if needed. Add the syrup. Homemade Sugar-Free Honey Syrup
  3. Blend until dissolved. Homemade Sugar-Free Honey Syrup
  4. Pour in a container and keep at room temperature. Close with a lid to prevent it from drying out. Homemade Sugar-Free Honey Syrup
  5. Use just like honey - in smoothies or drizzled over pancakes and waffles Store in a sealed jar in the fridge for up to 3 months. Homemade Sugar-Free Honey Syrup
  6. Note: Below are my unsuccessful attempts. The jar on the left doesn't include water and the bee pollen grains didn't dissolve properly. The jar on the right is made with double the amount of bee pollen which resulted in very concentrated honey with bitter aftertaste. I won't waste these ingredients - I'm still planning to use these batches in smoothies and other recipes. Homemade Sugar-Free Honey Syrup

Ingredient nutritional breakdown (per serving, tbsp, 15 ml)

Net carbsProteinFatCalories
Sukrin Fiber Syrup Clear
0.9 g0 g0 g26 kcal
Bee pollen, organic
0.8 g0.5 g0.2 g6 kcal
Water, still
0 g0 g0 g0 kcal
Total per serving, tbsp, 15 ml
1.6 g0.5 g0.2 g32 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (23)

Wow, Keto Honey - my dream comes real 😊. Because I love honey but I want to follow keto standarts. Thank you very much for sharing again amazing recipe like this. I wish you a magical and pleasant spring with inspiring moods not only in the "food" sphere. 😊

Thank you so much, I hope you like it!

IMO has incorrectly been classified as a fibre.  That is about to change.  It is actually a carbohydrate and has a glycemic index of 100.  (there isn't a GI higher than 100!).  Manufacturers are going to be required to relabel their products.  It spikes everyone's blood sugars.   You may like to check out this article:  https://convenientketo.net/tapioca-fiber-soluble-corn-fiber-imo/
....  for the love of honey, I am also looking for a keto honey substitute!  Thanks for your efforts

Thank you so much Norah, I have to update this post, it was written years ago and back then the only thing I could do was to test by blood sugar. I link to a post that shows the results here: Product Review and Giveaway: Sukrin

I'm in Canada. I can't find  Sukrin Fiber Syrup Clear  or any keto syrup that will delivered into Canada.
Does anyone know where I can but some?

Hi Nancy, can you get Lakanto syrup (Amazon)? It's more runny but still great and there are no blood sugar issues as there may be with IMO based syrups.

Honestly, I didn't like this at all. It had a mildly sweet taste to it, and a hint of honey flavor, but I wouldn't go as far as calling this a honey substitute. Don't get me wrong, it's a good attempt, but I'm not sure there is a true honey substitute out there. The taste was just ok. However, the smell was pretty off-putting. Anyway, that's just my opinion. Others may like it.

Thank you for your honest feedback, Brian. I don't think it's to everyone's taste but it is the closest I got to "real" honey. Let's hope that at some point there will be a good ready-made low-carb alternative!

I want to try this!  Will food grade vegetable glycerin work like the fiber syrups? Or is it a Bad alternative? I have been reading up on it but am still a bit unsure.  Any thoughts?  
Thank you for all that you give on your site! I am still trying to refine my eating to be totally keto (slowly requiting the family-lol). Your site was the first I followed and still look to for inspiration and encouragement.

Thank you so much! Vegetable glycerine may be a good alternative but unlike other sweeteners it's not calorie free. A good alternative would be monk fruit syrup which is carb-free and calorie-free.

This stuff is amazing! I have been missing eating honey. So I got the ingredients to make this honey. It is delicious. I went into the cabinet the other day, to put some on my party crackers and nut butter, low and behold, the jar was almost empty! Come to find out my husband has been putting it in the homemade Chocolate granola with unsweetened vanilla almond milk! I have to admit, that combination is terrific too. Thanks for all you do! Sylvia
PS I made the honey with Sukrin gold. Turned out great.

Awesome! I'm glad you both liked it! 😊

I am so excited to try this recipe and the maple syrup one too! Do you think the honey will still turn out good with the gold Surkin syrup you use in the maple syrup recipe? Or will it only work with the clear Surkin? Thanks!

I think it will! It's just a matter of preference and I think that if you use Sukrin Gold, it will taste more like dark honey 😊

Wowzers!!!
Where from can I get Sukrin Fiber Syrup in UK?

Not at the moment Yevgeny but I hope Sukrin will eventually sell them in the UK too! I'll post a review of their products on my blog and will ask if/when they plan to sell them in the UK. I got a special package for my review but couldn't find them in the UK yet.

Wanted to leave a heads-up. I really like the taste of the Sukrin syrups but both of them caused my blood sugar to spike big time.  Others with sensitive blood glucose may be able to tolerate it, but sadly, I cannot.

Thank you for letting us know Celia. I've heard that some people have issues with soluble fibre while others are fine with it - it's good to know!

How does soluble fiber cause blood sugar spikes? I looked up soluble fiber and blood glucose and most of what I see shows it helps blood sugar.

Hi Robin, it may do but not for everyone and not all types of soluble fibre have the same effects. Here are my BG tests regarding Sukrin: Product Review and Giveaway: Sukrin
Here's more about soluble fibre: Total Carbs or Net Carbs: What Really Counts?

Also wanted to second the warning. Went to Amazon to buy sukrin, and the reviews were full of people saying it spiked their blood sugar faster and higher than white sugar. Many warned of this. Not diabetic friendly. Interesting recipe though.

I never even KNEW bee pollen was a thing until I read this! You're a genius. And a hero to us all. Thank youuuu!! (cute little bee honey pot, too!)

Thank you Sara!! I got that honey pot 3 years ago and this is the first recipe where I could finally use it 😊