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3 Ingredients Chocolate For A Low Carb Diet

Published on February 14, 2013,

A recent post on this site claimed that following a low carb diet does not necessarily mean you can no longer eat chocolate. It explained that it is actually the sugar in most chocolate that is the problem – not the cocoa. Following on, here’s an interesting recipe for a ‘Three Ingredients Chocolate’ by Sabine Weijers who provides loads of similar resources at the blog CrossFit CatCave…

3 Ingredient Chocolate (www/

3 Ingredient Chocolate (

What I did do though was think about making a chocolate with the least amount of ingredients, and as simple as it sounds, it actually is simple to make.

This is the basic recipe, I like my chocolate dark, but you can play around with the amounts to your own liking.

It works best with silicon molds, available in many shapes, or otherwise use muffin cups.

1/2 cup of cocoa butter
2 tbsp cocoa powder
1 tbsp raisins, chopped

Melt the cocoa butter au bain marie, then mix in the cocoa powder & last add in the chopped raisins.
Scoop the mixture evenly into the molds, and let it set in a cool place, do not refrigerate.

Additional ingredients:

- chopped almonds
- shredded coconut
- goji berries

The chocolate in the picture had some chopped almonds & shredded coconut added.

More at:  3 Ingredients Chocolate

Chocolate on a low-carb diet – oh yes, you can!

Published on February 7, 2013,

Many people thinking about or attempting a diet struggle with the thought of having to do without chocolate. But on a low carb diet that might not be necessary – as long as you are careful about the sugar that normally comes as part of the chocolate. If you focus on the pure cocoa then amazing options open up. This is from the excellent blog Low Carb Diets

Chocolate in itself is not the problem – the added sugar is

English: Cocoa, Cocoa powder, on a sheet of pa...

Cocoa powder (Photo credit: Wikipedia

Pure 100% unsweetened cocoa is quite high in fat, but not that high in carbs – net carb content is between 10-20 net carbs per 100g, depending on the brand.

Bear in mind that this count is for the most concentrated possible form of chocolate – far too rich and bitter to have on its own, so typically you would mix it in recipes with something else – usually some form of dairy, like fresh cream or butter (there are hundreds of other possibilities). By then, net carb count would be diluted further. There are many recipes for chocolate-rich treats at about 2-4g nets carbs per serving.

So what exactly is cocoa?

Cocoa is extracted from seeds of Theobroma cacao tree. Seeds are roasted and shelled, resulting in cocoa nibs. Nibs are then ground into a paste, which is known as chocolate liquor and is used as a basis for chocolate products, or separated into cocoa butter and cocoa solids.

Natural cocoa contains a high level of flavonoids, specifically epicatechin, which has been found to have benefitial effects on cardiovascular health. [i]

Cocoa is sometimes treated with an alkalising agent (“Dutch-processing”) to give it a milder taste, as natural 100% cocoa is quite bitter. Unfortunately, Dutch processing also strips out most of the antioxidants. Watch out when using Dutch-processed cocoa in baking – use baking powder rather than baking soda as the leavening agent.

So what can you do with all this cocoa while on a low-carb diet?

You can do lots!

Low-carb friendly chocolate bars and truffles

Simply mix the cocoa with fresh cream (about 2 parts of chocolate to 1-3 parts of cream, depending on the desired consistency) and your sweetener of choice to create chocolate treats. Check out my dark chocolate truffles recipe.

Chocolate creams and mousses

Whip up a bit of cocoa and sweetener with some dairy like cream, butter or sour cream. Also try adding eggs, coconut milk or even mashed avocado. Use about 1 cup of your main ingredient to 1-2 tbsp of cocoa powder.

Gluten-free baking

Add chocolate to gluten-free cakes and biscuits to create wonderfully rich desserts. Check out my recipes for gluten-free, sugar-free chocolate cake and chocolate biscuits.

Is cocoa allowed on all types of low-carb diets?

Atkins – unsweetened cocoa powder is allowed in all phases including Induction

Dukan – reduced-fat cocoa powder is allowed in all phases including Attack

Paleo – depends on the specific system you are following, some consider cocoa to be too processed to count as a natural food (especially Dutch-processed products).

Ready-made chocolate products

Cavalier range uses Stevia to sweeten its chocolate instead of sugar, and so would be suitable for low-carb dieters. Their product range is very wide and includes all sorts of variations.

Atkins Nutritionals also do solid chocolate bars and bars with different fillings.

[i] Taubert D, Roesen R, Schömig E (April 2007). “Effect of cocoa and tea intake on blood pressure: a meta-analysis”. Arch. Intern. Med. 167 (7): 626–34. PMID 17420419.

More (including details on where to buy unsweetened cocoa) at: Chocolate on a low-carb diet – oh yes, you can!

Follow the author of the Low Carb Diets blog on Twitter: @carbophobic

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