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Homemade Sugar-Free Maple Flavored Syrup

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Homemade Sugar-Free Maple Flavored SyrupPin itFollow us 134.8k

If you have a sweet tooth and are missing maple syrup, there is good news. You can easily make your own keto-friendly maple syrup! I avoid artificial sweeteners so using existing products was not an option. The recipes I've found resulted in grainy texture and didn't taste like the real deal.

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.

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Serving size tbsp/ 15 ml

Allergy information for Homemade Sugar-Free Maple Flavored 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
Vegan
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Nutritional values (per serving, tbsp/ 15 ml)

Net carbs1 grams
Protein0 grams
Fat0.1 grams
Calories32 kcal

Calories from carbs 86%, protein 0%, fat 14%

Total carbs14.2 gramsFiber13.2 gramsSugars0.9 gramsSaturated fat0 gramsSodium9 mg(0% RDA)Magnesium0 mg(0% RDA)Potassium0 mg(0% EMR)

Ingredients (makes ~ 1/2 cup)

  • 1/2 cup sugar-free syrup, ideally monk-fruit based (170 g/ 6 oz)
  • 1-2 tbsp sugar-free maple extract (to taste)

Instructions

  1. In a jar, mix the syrup with maple extract (I used 1 tablespoon but you can use more or less to taste).
    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 Maple Flavored Syrup
  2. Mix until well combined and store in your kitchen pantry sealed with a lid to prevent it from drying. Homemade Sugar-Free Maple Flavored Syrup
  3. Use just like maple syrup - in smoothies or drizzled over pancakes and waffles. Store in a sealed jar at room temperature for up to 3 months. Homemade Sugar-Free Maple Flavored Syrup

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

Net carbsProteinFatCalories
Sukrin Fiber Syrup Gold
0.9 g0 g0 g28 kcal
Natural extract, sugar-free (maple, peppermint, almond, orange, lemon, coconut, cherry, etc.)
0 g0 g0.1 g4 kcal
Total per serving, tbsp/ 15 ml
1 g0 g0.1 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 (25)

Hi Martina...your thoughts on using water and Erythritol with maple extract and blackstrap molasses to make the syrup...can you suggest quantities for all ingredients? Am not to keen to use sukrin fibre gold. Thanks.

Reply

Hi Sonia, I'm not sure but I'll give it a try and see if I can come up with an alternative to IMOs. One sweetener that may be a good carb-free and calorie-free alternative is monk fruit syrup.

Reply

I love your website makes me so happy. Glad I found it!!

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On another blog post you had listed organic maple syrup as a suitable sugar alternative, so why make a "maple syrup"? I am just wondering because I am new to this keto diet. I have a nutty granola recipe and was able to replace the carbs for an alternative but having a hard time looking for a maple syrup alternative that will keep it close to the same flavor and texture once baked.

Reply

Hi Linda, perhaps you were reading this post where I listed it amongst "other" sweeteners? Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet
Just to clarify, it can be used on a low-carb, paleo diet but not on a ketogenic diet. I hope this helps!

Reply

This was left on an amazon review..
I'm not touching it...
I already got a bad headache from another artificial syrup
www.amazon.com/.../ref=cm_sw_r_cp_apis_1500968127724
Beware: This will spike your blood sugar
ByS. Jacobon May 19, 2017
Verified Purchase
Disclaimer: I bought this directly from Sukrin, and not from Amazon.
I wish I had taken the time to read through all the disclaimers further down on their website before purchasing, or had read this Amazon description first before consuming it. They claim it's good for low carb diets, but I vehemently disagree based on how immediately my son's blood sugar spiked.
My son has type 1 diabetes and I'm always looking for sugar alternatives that are more natural. I thought this would work. IT HAD A TERRIBLE EFFECT ON HIS BLOOD SUGAR. I dosed it for the total carbs minus fiber (which is what we do with everything he eats).
We saw an immediate and rapid spike in his glucose levels, after what we thought was meticulously counting carbs.
I would urge you not to buy this if you are Type 1, Type 2, on a ketogenic or low carb diet of any kind. I'm frankly upset that any of us ate it- as it seems to respond in the bloodstream like straight sugar.
Read less
32 people found this helpful

Reply

Anthony, thank you for your insights, especially for mentioning your son's experience! However, one point that I'd like to clarify is that it is not an "artificial" product/syrup. I wrote a review that explains the effects of IMOs. I'm sorry this happened to you but I did include a warning in this post. Some people experience spikes in blood sugar while others do relatively well with IMOs and can use them while following a low-carb diet: Product Review and Giveaway: Sukrin

Reply

My husband and I have been enjoying Sukrin Gold on our pancakes and waffles since I first read it about it on your website last summer.  It's delicious and you certainly don't need much!  Last weekend, I had some erythritol-sweetened whipped cream left over from a dinner party I'd hosted a few nights before.  Wanna know what's really good??? A Keto waffle, with some aforementioned whipped cream and a sparse drizzle of Sukrin gold and topped with a blackberry or two. Oh my! What a treat!

Reply

Just wondering about the maple extract - is it gluten free?

Reply

Yes the one I used (see link) is gluten-free 😊

Reply

What about the main ingredient isomaltooligosaccharides(IMO)? it says it is derived from starch, which is wheat, corn... so this can't be gluten free.

Reply

Although different types of starch may be used to produce IMO syrup, it is made with prebiotic fibre and it's gluten-free.

Reply

Hi Martina, Where did you get the syrup from in the UK?. I cant seem to find it anywhere, unless you had it shipped from the US? Many thanks, Jo

Reply

Hi Jo, yes, these were shipped to me from the US - they are not available in the UK :-( I'll ask Sukrin when/if they are planning to sell them in the UK and will mention it in my review!

Reply

Any idea how I can use Sukrin gold (the powder) to make this?  I live in Canada.  We can get the powdered Sukrin gold but not the syrup.

Reply

I think that may be possible. My guess would be that dissolving it in water + adding some glucomannan powder may help. This is just a guess and I may need to experiment with more ingredients to achieve at least similar result (maybe something like this: Keto & Paleo Caramel Sauce).

Reply

I guess I'm a bit wary of this isomaltooligosaccharide syrup for 2 reasons. One is, that I've had bad gut reactions from prebiotic fibers like inulin. I'm not sure whether it was due to being soooo "out of balance" compared to how I feel now after 6 weeks of eating LCHF and Keto. I'm nervous to test it.
My second concern is that over the many years that I've been low-carbing on and off many sweeteners have become darlings and then were found to not live up to their promise - for example, agave, brown rice syrup, and yacon syrup. I long for something like maple syrup, but I'm afraid to trust something that sounds so perfect!

Reply

Hi Karalane, prebiotic fibers are, indeed, not recommended for those with severe GI issues so it may not be ideal for you. When it comes to effects of isomaltooligosaccharides on blood sugar, individual testing is highly recommended - IMO sweeteners may cause spikes in some cases. I've been working on a post that will explain this in more detail and I plan to post it on my blog later this week or early next week.

Reply

Update: I've been working on a review that analyses the effects of syrups with isomaltooligosaccharides (IMO). Unlike fructooligosaccharides (FOS), they are less likely to cause gastrointestinal issues. However, IMO are not suitable for those with blood glucose issues. I'll get into more details in my review.

Reply

Thank you for this idea.  What I have found is the basic idea can be used with any flavoring.  After seeing this blog, I looked to see if I had any maple flavoring ... low and behold I did not.  So I tried it with a Huckleberry flavoring I had, using the Clear Sukrin.  When I can get to the store, I am picking up some maple flavoring and using it plus a butter flavoring I have to make an imitation MRS. BUTTERWORTH'S syrup.

Reply

I've never tried butter flavoring so I'll have a look online - I'm curious to see what it's made of 😊

Reply

Is there a big difference in taste between Surkin clear and gold? I have 3 bottles of VitaFiber syrup (seems very similar to Surkin fibre syrup clear) that i've been trying to figure out what to do with and this might be it! Do you think this would work with the clear version or does it have to be the gold syrup? Is there something else I can add to the clear syrup to get a similar taste?

Reply

Hi Elisa, the difference is just in taste - just like the difference between brown and white/regular sugar substitute. You can use either - you can always add more maple extract but I bet it will work well too 😊

Reply

Speaking of syrup and honey,I just found this:  https://www.beefreehonee.com/
Definitely NOT sugar-free, but seems to hit that ethical sweet spot for some.  I think I'd rather have your syrup!

Reply

Thank you! Hope you like it 😊

Reply