Keto Lemonade is the best low carb, refreshing treat for a hot summer day. This recipe uses three simple ingredients to create a sweet and sour drink that you'll love!
There's nothing quite like an ice-cold glass of lemonade.
For years I've wrestled with keto lemonade, working to create a recipe that could meet my expectations for my favorite refreshing summer drink.
I've come up with recipes that were "good enough," but nothing that hit the spot in quite the right way. That is, until today...this recipe simply hits different.
What is this keto lemonade sweetened with?
Allulose. What I like about allulose, except for the fact that it tastes exactly like real sugar and has a glycemic index of zero, is that it is now very easily accessible and relatively inexpensive to buy.
I've been cooking with allulose for years, but it's only been recently that it's something that can simply be found at your local Walmart.
Simple is best, and the ingredients for this low carb lemonade are super simple. All you need is:
- Allulose - This is to sweeten your keto lemonade. I haven't tried this specific recipe with alternative sweeteners, but feel free to try them out. Please let me know your findings!
One important note is that allulose is still relatively new and its potential side effects are largely unknown. For example, some people can consume large amounts of allulose with no issues, and others find themselves with digestive distress as a result of eating too much.
U.S. News suggests that consuming more than 54 grams of allulose per day may cause bloating, gas, and abdominal pain.
- Water - I like to use filtered water, but that's just personal preference. What you use is up to you.
- Fresh Lemon Juice - For this recipe we squeeze the juice straight from the delicious lemons. No store-bought lemon juice or extract. Just the fresh and pure stuff!
Real lemons? Can I have fruit on keto?
You most certainly can enjoy fruits and remain in a ketogenic state. In my opinion, fruits and vegetables are objectively healthy, so eliminating them completely is not something I'm a fan of.
Everyone's journey is different, but I did lose over 80 pounds in one year while still enjoying fruits very regularly.
This lemonade recipe makes 8 servings that are 8 ounces each. For a single serving, you're looking at:
Calories: 30.05 calories
Total Carbs (including allulose): 46.25 grams
Allulose: 42 grams
Fiber: 0.175 grams
Net Carbs: 4.075 grams
Protein: 0.225 grams
Fat: 0.15 grams
How did you come up with this nutrition info?
All of my nutritional calculations are my amateur estimates, but I can provide you with information on how I came to my findings.
I know that most people would say that alternative sweeteners like allulose and erythritol have zero calories, but I went with the FDA recommendation of 0.4 calories per gram. I don't know if companies round down to zero in their calculations because the serving size is so low, but 0.4 calories can make a difference over a larger quantity.
With pretty much all replacement sugars on a keto diet, net carbs (or effective carbs...or carbs that count) are calculated by taking the total carbs (including those in the sweeteners) and subtracting Fiber AND the replacement sugar.
Here's a breakdown including ingredients:
What goes well with Keto Lemonade?
This really is the perfect keto friendly drink, regardless of your main dish. Some suggestions to pair it with, though, are:
- 1 ¾ cups granular allulose
- 1 cup water
- 2 cups fresh lemon juice
- 6 cups cold water
- In a medium saucepan, mix together 1 cup of water with 1 and ¾ cups of granular allulose. Heat the mixture on medium heat, stirring occassionally, until a low boil starts, about 10 minutes. This will make the simple syrup base for the lemonade.
- Transfer syrup to serving pitcher and add 2 cups of fresh squeezed lemon juice. I used 5 medium sized lemons to reach this amount of juice.
- Add 6 cups of cold water to the serving pitcher and stir until very well combined. Serve on ice, and store in the refrigerator.
If lemonade is too sweet, slowly add more water, ¼ cup at a time, tasting until your preference is reached.
Serving Size:8 ounces
Amount Per Serving: Calories: 30.05Total Fat: 0.15gCarbohydrates: 46.25gNet Carbohydrates: 4.075gFiber: 0.175gSugar Alcohols: 42gProtein: 0.225g