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Powdered Fats with Keto Chow and rounding on nutrition labels

This entry is part 147 of 209 in the series Ketogenic Diet

This is a topic I’ve looked at twice before, once with powdered cream from Hooser Hill Farms and once with powdered cream from Anthony’s. I actually was working on a completely different project yesterday and happened upon the product specifications for the specific ingredient that (I believe) is used for Anthony’s Powdered Cream. This represents FAR more accurate information than what I previously had available so I’m going to revisit my earlier post.

This is something that has been asked a lot and will continue to be asked: is there a powdered cream that can be used with Keto Chow? People would like it for the convenience factor of being able to just add water – perfect for hiking or other uses where transporting liquid isn’t an option and you don’t want to have to melt butter for your fat. The issue becomes: whenever you take a liquid and make it into a powder you’re going to be doing 3 things and typically doing a 4th thing:

  1. The volume will be larger for the same number of calories
  2. The mass or weight will be higher for the same number of calories
  3. The cost will be higher for the same number of calories
  4. The number of carbohydrates will be higher for the same number of calories

Now, if the convenience of having a “just add water” mix outweighs those factors, you have a winner. Otherwise, there is some analysis to be done. Let’s do some comparisons! When doing these comparisons I’m going to make use of the nutrition specifications I found that are FAR more accurate than what is shown on a nutrition facts panel. The panels will tell you the ROUNDED number per serving which is something like a tablespoon or an ounce – the specifications will tell you the typical values per 100g or what percent they are. The USDA common foods database also has these 100g values and are accurate to 1 decimal or better.

productcostgramscalories/100gcarbs/100gcarbs per caloriecarbs 1500 Cal$ per 1500 Calnutrition specs
Sweet Cream Powder$14.99454744.312.80.01725.796$6.65specs
Butter Powder$12.99454698.77.70.01116.530$6.14specs
Liquid Heavy Cream$3.989523402.840.008412.529$1.84specs
Regular Butter$9.4618167170.060.0000840.126$1.09specs

The nutrition label for all 4 of these products show 0g of carbs per serving because anything under 0.5 gets rounded down to 0 or “less than 1g” The problem with that rounding is that we’re not talking about using a 1 tablespoon (6g) serving of the powdered cream, we’re talking about potentially using 200g over a day to reach 1800 calories (300 from keto chow, 1500 from the fat) for 3 meals. “Where’s the powdered OIL?” you say. That’s another issue entirely: it’s relatively easy to find powdered MCT oil, but few other oils are powdered on anything suitable for a keto diet. Most oils are combined with maltodextrin (starch) to make them a powder, which is not suitable at ALL for a keto diet. MCT might be on maltodextrin, or they could use one of the suitable media: acacia gum, soluble corn fiber, or casein protein; the first two add total carbs as fiber. The REAL problem for MCT oil is: using powdered MCT oil for a significant percentage of your daily calories is not something I would recommend trying (it’ll jack up your HDL and triglycerides and will not be nice to your bowels).

Now: few people are using Keto Chow 3 meals a day for all their meals, and your specific calories might be higher or lower (I figured 1500 made the math easy). 1/3 of the 25.8 carbs you’d get from the powdered cream, plus the carbs from Keto Chow (depending on flavor) would have you around 9.3g of non-fiber (net) carbs in each meal. Does 9.3g for a meal fit into YOUR carb budget for the day? If you’re backpacking and otherwise exercising it might be perfect! If not… maybe not. The powdered versions are FAR more expensive, that is for sure (3.6x for the cream, 5.6x for the butter)!

So again: does the convenience of having a powdered fat outweigh the costs? That’s for YOU to decide =)


By |2020-02-29T09:34:43-07:00February 28th, 2020|Categories: Keto Chow, Ketogenic|Tags: , , , |0 Comments

Keto Chow Holiday Recipe Challenge Submissions

Welcome to the Keto Chow Holiday Recipe Challenge

We are so excited that our participants agreed to join us in our first annual Holiday Recipe Challenge. They are among our favorite people. Not only are they a huge fans of Keto Chow, but they have already proven they are amazing keto cooks.

Each participant received two different flavors of Keto Chow: one was our bestseller, Chocolate, and the other was a wildcard flavor. (Our wildcard flavors for this challenge were Orange Cream, Pumpkin Spice Caramel, Eggnog, and Chocolate Mint – the perfect choices for the holiday season!) They were then challenged to create a recipe for each flavor. They were asked to include at least one scoop (or sample package) of Keto Chow in their creation.

Now that we have all these incredible recipes, we need your help. Let us know what you think of these 26 fabulous entries and help us pick a winner! Please scroll down and check out these amazing creations. We encourage you to try making them yourselves to see if they are as good as they look! (Don’t forget to share photos of your creation with the hashtag #ketochow!) Then come back and click this button to VOTE. You’ll be judging each recipe on the following criteria:

  1. Presentation
  2. Creativity
  3. Taste
  4. Clarity


Coffee Shop Quadruple Chocolate Espresso Brownies

My favorite indulgence used to be a rich decadent espresso brownie with a latte. These brownies are all that and more!
Prep Time45 mins
Total Time45 mins
Course: Desserts
Keyword: Chocolate, Mocha
Keto Chow Flavor: Chocolate, Mocha
Recipe Creator: Keto Chow Community Recipe
Servings: 25 servings
Calories: 118.95kcal
Author: Paula Schmitt



  • Preheat oven to 325 degrees. Line a 9-inch square baking pan with foil. Spray the foil with nonstick cooking spray.
  • In a medium microwave safe bowl, melt the unsweetened chocolate, 1/2 cup of sugar free chocolate chips, and butter in 30-second increments, stirring occasionally until the mixture is smooth and the chocolate is fully melted. Whisk in the cocoa and espresso grounds until smooth. Set aside to cool slightly.
  • Combine the almond flour and Chocolate or Mocha Keto Chow in a bowl. Whisk to combine and break apart any large clumps. Set aside.
  • Whisk together the eggs, allulose, vanilla, and salt in a medium bowl until combined, about 15 seconds. Whisk the warm chocolate mixture into the egg mixture; then stir in the flour mixture with a rubber spatula until just combined. Stir in the remaining 1/4 cup chocolate chips.
  • Pour the mixture into the prepared pan, spread into corners, and level the surface with a rubber spatula. Bake until a toothpick inserted in the center comes out with a small amount of sticky crumbs clinging to it, about 32 minutes.
  • Cool on a wire rack to room temperature, about 2 hours, then remove the brownies from the pan using the foil overhang. Cut into squares, dust with powdered swerve, and serve. (Do not cut brownies until ready to serve; brownies can be wrapped in plastic and refrigerated up to 5 days.) Brownies are best when warmed up before serving.


Photo of completed Coffee Shop Quadruple Espresso Brownies
If you don't like espresso, cut it out of the recipe.
Extra coffee brownies: Use 1 scoop of Mocha Keto Chow in place of Chocolate.
Mint brownies: Omit espresso, and use 1 scoop of Chocolate Mint Keto Chow instead of Chocolate Keto Chow, and add 1/2 tsp of mint extract.
Nutrition Facts
Coffee Shop Quadruple Chocolate Espresso Brownies
Amount Per Serving (38 grams)
Calories 118.95 Calories from Fat 93
% Daily Value*
Fat 10.34g16%
Saturated Fat 5.57g35%
Trans Fat 0.15g
Polyunsaturated Fat 0.22g
Monounsaturated Fat 1.31g
Cholesterol 32.86mg11%
Sodium 91.02mg4%
Potassium 180.28mg5%
Carbohydrates 16.3g5%
Fiber 3.61g15%
Sugar 9.56g11%
Protein 3.67g7%
Vitamin A 184.65IU4%
Vitamin C 5.47mg7%
Calcium 37.71mg4%
Iron 1.72mg10%
Sugar Alcohol 11.13g
Net Carbs 1.56g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 38grams | Calories: 118.95kcal | Carbohydrates: 16.3g | Protein: 3.67g | Fat: 10.34g | Saturated Fat: 5.57g | Polyunsaturated Fat: 0.22g | Monounsaturated Fat: 1.31g | Trans Fat: 0.15g | Cholesterol: 32.86mg | Sodium: 91.02mg | Potassium: 180.28mg | Fiber: 3.61g | Sugar: 9.56g | Vitamin A: 184.65IU | Vitamin C: 5.47mg | Calcium: 37.71mg | Iron: 1.72mg | Sugar Alcohol: 11.13g | Net Carbs: 1.56g

No Bake Cookies

These are so close to the originals that I used to make as a kid. My kids can't stop devouring these cookies faster than I can make them.
Prep Time10 mins
Cooling time10 mins
Total Time20 mins
Course: Desserts, Snacks
Keyword: Chocolate
Keto Chow Flavor: Chocolate
Recipe Creator: Keto Chow Community Recipe
Servings: 20



  • Melt butter and bring to a boil with almond milk, sweetener, and cocoa powder, stirring for 1-2 minutes while boiling.
  • Turn heat to low and add peanut butter and vanilla, making sure to melt peanut butter and mix well.
  • Turn off heat. Add in Keto Chow and mix thoroughly. Add hemp seed hearts.
  • Scoop onto wax paper or silicone baking mat and let cool.

Eggnog Loaf

Quick, easy, and delicious! You will love this seasonal twist on a keto must-try breakfast.
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Breakfast, Snacks
Keyword: Eggnog, Keto Chow Community Recipe
Keto Chow Flavor: Eggnog
Recipe Creator: Keto Chow Community Recipe
Calories: 166.7kcal


  • 1 serving Eggnog Keto Chow (or 1 scoop)
  • 4 eggs
  • 1/3 cup heavy whipping cream
  • cinnamon as desired


  • Mix ingredients together until well combined. You can sprinkle cinnamon on top and use a toothpick to create a swirled design.
  • Using a 5x7” glass pan, microwave for 6 minutes or bake at 300 degrees for 35-40 minutes for 4 servings. For 6 slightly thinner servings, use a 7x11” pan and bake at 300 degrees for 30 minutes.
  • Serve as is, or top with your favorite pancake, French toast, or German pancake toppings such as butter, sugar free syrup, powdered sweetener, whipped cream, or berries!
Nutrition Facts
Eggnog Loaf
Amount Per Serving (1 serving)
Calories 166.7 Calories from Fat 107
% Daily Value*
Fat 11.9g18%
Saturated Fat 6g38%
Trans Fat 0.2g
Polyunsaturated Fat 0.93g
Monounsaturated Fat 3.58g
Cholesterol 189.3mg63%
Sodium 275.1mg12%
Potassium 459.84mg13%
Carbohydrates 3g1%
Fiber 1.8g8%
Sugar 1.2g1%
Protein 12.6g25%
Vitamin A 575.18IU12%
Vitamin C 34.29mg42%
Calcium 220.79mg22%
Iron 1.12mg6%
Sugar Alcohol 0.01g
Net Carbs 1.18g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 1serving | Calories: 166.7kcal | Carbohydrates: 3g | Protein: 12.6g | Fat: 11.9g | Saturated Fat: 6g | Polyunsaturated Fat: 0.93g | Monounsaturated Fat: 3.58g | Trans Fat: 0.2g | Cholesterol: 189.3mg | Sodium: 275.1mg | Potassium: 459.84mg | Fiber: 1.8g | Sugar: 1.2g | Vitamin A: 575.18IU | Vitamin C: 34.29mg | Calcium: 220.79mg | Iron: 1.12mg | Sugar Alcohol: 0.01g | Net Carbs: 1.18g

Eggnog Gingerbread House

A real gingerbread house that tastes great, smells like Christmas at Grandma's house, and holds together beautifully. All without flour, sugar, or gluten!
When I realized this dough would hold up to building a gingerbread house, I was so excited. It works beautifully, tastes like a good old-fashioned gingerbread, and will make your kitchen smell magical.
Prep Time40 mins
Cook Time20 mins
Assembly time1 hr
Total Time2 hrs
Course: Desserts
Keyword: Chef Taffiny Elrod, Eggnog
Keto Chow Flavor: Eggnog
Recipe Creator: Chef Taffiny Elrod
Servings: 1 gingerbread house and decorations
Calories: 109.93kcal


  • Electric mixer
  • Cookie cutters or patterns to cut out the shapes for the house and any decorations
  • Rolling pin
  • Cookie sheets
  • Cardboard or cake board for the base of the house
  • Parchment paper
  • Piping bag


The Gingerbread House

Royal Icing for Assembly

  • 1 cup sifted powdered erythritol
  • 1 egg white
  • 1/2 tsp water, plus more as needed
  • 1/4 tsp cream of tartar
  • food coloring if desired



  • Preheat oven to 350F.
  • Line cookie sheets with lightly oiled tin foil or parchment paper
  • Whisk together the Keto Chow, coconut flour, spices, cocoa powder, and baking powder in a small mixing bowl and set aside.
  • Place the butter in a large mixing bowl and beat with an electric mixer until it is light and fluffy.
  • Beat in the sweetener.
  • When the sweetener is completely mixed with the butter, add the egg and the vanilla extract.
  • Beat the mixture until the eggs are completely mixed with the butter and sweetener. The mixture will look grainy and separated.
  • Add half of the dry ingredients to the bowl and blend. When that is fully combined, add the rest of the dry ingredients.
  • Beat on low speed until it is completely combined and creates a stiff dough. It should start to come together into a ball.
  • To make cut-out cookies, chill the dough for approximately 15 minutes. Then, working with 1/3 of the dough at a time, roll it out between two sheets of oiled parchment paper to about 1/2 inch thickness and cut it into pieces for your house.
  • For my house, I cut two end panels with door and window openings, two side panels, and two roof panels, plus gingerbread people, a snowman, and various shapes to decorate the house.
  • Place the cut pieces on the prepared cookie sheets and bake for about 20 minutes until the pieces start to look brown and feel firm to the touch. They will still be slightly soft to the touch in the center but will firm up as they cool.
  • Continue until you have made all the pieces you need. You can reroll the dough more than once. If it gets too soft, just return it to the fridge for a few minutes.
  • Allow the baked cookies to cool completely before assembling the house.

Icing and Assembly

  • To make the royal icing, beat together erythritol, egg white, 1/2 tsp water, and 1/4 tsp cream of tartar in the work bowl of an electric mixer. If the icing is too thick, add more water 1/2 tsp at a time, blending after each addition until it is pipeable but still quite thick. It should be quite stiff. If you add too much water, you can add more erythritol a teaspoon at a time, but try to stay as close as possible to the original recipe so it will dry and hold together.
  • To assemble your gingerbread house, first check the edges of your wall and roof pieces and be sure they are straight and even. If they aren't, you can even them by filing them with a micro plane zester of a small knife until they all match up to each other and are flat.
  • Cut a small hole into the tip of a disposable icing bag or fit an icing bag with a small round tip. Fill the bag about 1/3 full with icing.
  • Starting with the back wall of your house, pipe a generous line of icing along the bottom edge of the wall and place it on your cardboard or cake board. You can use a can or jar to prop it up while you pipe icing along the edge and the bottom of one of the side walls and connect it with the back wall. Continue building the walls of the house like this until you have all four in place.
  • Allow the icing on the walls to set and dry for at least half an hour until they are sturdy enough to hold the roof pieces. Then pipe icing onto the roof pieces where they will connect with the walls and where they meet at the peak.
  • Refrigerate your remaining icing tightly covered while you wait for the house to set.
  • When the house is set, decorate however you wish. Color the icing with different colors, decorate with sugar-free chocolates, sprinkles, and candies. Use your favorite molds to make chocolate shapes. Let your imagination and creativity run wild and have fun.
  • Once the house has dried and everything is set, store in a cool, dry place, loosely covered with plastic wrap so it doesn't get dusty when it isn't on display.
  • If properly stored, it should be edible for up to a week. If you don't want to eat it, it should be in good condition for display for up to a month.


Eggnog gingerbread house: Would make approx 30 medium sized cookies.
Nutrition Facts
Eggnog Gingerbread House
Amount Per Serving (36 g)
Calories 109.93 Calories from Fat 63
% Daily Value*
Fat 6.97g11%
Saturated Fat 4.23g26%
Trans Fat 0.25g
Polyunsaturated Fat 0.29g
Monounsaturated Fat 1.91g
Cholesterol 32.64mg11%
Sodium 306.72mg13%
Potassium 540.31mg15%
Carbohydrates 11.55g4%
Fiber 3.06g13%
Sugar 0.31g0%
Protein 9.24g18%
Vitamin A 283.89IU6%
Vitamin C 44.9mg54%
Calcium 262.74mg26%
Iron 0.96mg5%
Sugar Alcohol 7.56g
Net Carbs 0.93g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 36g | Calories: 109.93kcal | Carbohydrates: 11.55g | Protein: 9.24g | Fat: 6.97g | Saturated Fat: 4.23g | Polyunsaturated Fat: 0.29g | Monounsaturated Fat: 1.91g | Trans Fat: 0.25g | Cholesterol: 32.64mg | Sodium: 306.72mg | Potassium: 540.31mg | Fiber: 3.06g | Sugar: 0.31g | Vitamin A: 283.89IU | Vitamin C: 44.9mg | Calcium: 262.74mg | Iron: 0.96mg | Sugar Alcohol: 7.56g | Net Carbs: 0.93g
Photo of completed Chocolate Peppermint Cake Donuts
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5 from 1 vote

Chocolate Peppermint Cake Donuts

Tastes like Christmas morning! A little bit of chocolate and a whole lot of peppermint.
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Desserts
Keyword: Chocolate Mint
Keto Chow Flavor: Chocolate Mint
Recipe Creator: Keto Chow Community Recipe
Servings: 6
Author: Maggie Huynh


  • silicone donut mold (optional - if using a donut mold from a different material, you may need to grease them before putting the mixture in)



Chocolate Peppermint Ganache


  • Preheat oven to 350F.
  • In a blender, standing mixer, or food processor, add coconut oil, mayo, vanilla, peppermint extract, and eggs together. Mix very well.
  • Add the heavy whipping cream.
  • In a separate mixing bowl, whisk together your dry ingredients until there are no clumps. Add your dry ingredients to the wet ingredients, making sure it's all incorporated.
  • Once your mixture is mixed, it is ready to be divided. Place your mixture into your donut mold. I made six donuts, though you could just as easily have seven from the mixture.
  • Bake for 30 minutes.
  • To prepare your ganache, warm your heavy whipping cream in a sauce pan with the sweetener until the sweetener dissolves. Then add your chocolate chips and let them melt. Once the chocolate is melted, stir in the peppermint extract.
  • Take your donuts and dip the tops into the ganache to coat them. Add toppings, if desired, right away before the ganache sets.
  • Store in a container in the fridge for up to one week.

Coconut Fudge Cupcakes Mounds Style Fudge Bars

Do you miss eating candy bars? Do you miss mounds bars? This recipe will help that craving while still maintaining ketosis!
Prep Time10 mins
Cook Time15 mins
Cooling time35 mins
Total Time1 hr
Course: Desserts, Snacks
Keyword: Chocolate
Keto Chow Flavor: Chocolate
Recipe Creator: Keto Chow Community Recipe
Calories: 361.03kcal
Author: Joshua Gudim


  • medium sauce pan
  • silicone cupcake molds