Homemade Sugar-Free Maple Flavored Syrup
Martina Slajerova- Ready in 5m
- 1 g net carbs
- 32 kcal
- Serves 9
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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.
Step-by-step
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.
Mix until well combined and store in your kitchen pantry sealed with a lid to prevent it from drying.
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.
Recipe
Homemade Sugar-Free Maple Flavored Syrup
★★★★★4.6Easy sugar-free maple flavored syrup made with just 2 ingredients. A healthier low-carb alternative to maple ...
- Hands on
- 5m
- Overall
- 5m
- Servings
- 9
- 1 g
- Net carbs
- 0 g
- Protein
- 0.1 g
- Fat
- 32
- kcal
Ingredients makes about 1/2 cup
Instructions
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.Mix until well combined and store in your kitchen pantry sealed with a lid to prevent it from drying.
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.
Nutrition per tbsp, 15 ml
Carbs 86%Protein 0%Fat 14% of calories
- Net carbs
- 1 g
- Total carbs
- 14.2 g
- Fiber
- 13.2 g
- Sugars
- 0.9 g
- Protein
- 0 g
- Fat
- 0.1 g
- Saturated fat
- 0 g
- Calories
- 32 kcal
- Sodium
- 9 mg · 0.41% RDA
- Magnesium
- 0 mg · 0% RDA
- Potassium
- 0 mg · 0% EMR
Nutrition by ingredient
| Per tbsp, 15 ml | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Sukrin Fiber Syrup Gold | 0.9 g | 0 g | 0 g | 28 |
| Natural extract, sugar-free (maple, peppermint, almond, orange, lemon, coconut, cherry, etc.) | 0 g | 0 g | 0.1 g | 4 |
| Total | 1 g | 0 g | 0.1 g | 32 |
Serving size tbsp, 15 ml
- 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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Comments & ratings (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.
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.
I love your website makes me so happy. Glad I found it!!
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.
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!
This was left on an amazon review..
I'm not touching it...
I already got a bad headache from another artificial syrup
amazon.com/dp/B015SAX8ZA/ref=cm_sw_r_cp_apis_1500…
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
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
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!
Just wondering about the maple extract - is it gluten free?
Yes the one I used (see link) is gluten-free 😊
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.
Although different types of starch may be used to produce IMO syrup, it is made with prebiotic fibre and it's gluten-free.
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
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!
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.
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).
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!
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.
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.
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.
I've never tried butter flavoring so I'll have a look online - I'm curious to see what it's made of 😊
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?
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 😊
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!
Thank you! Hope you like it 😊