Erythritol: The Complete Guide

Much like allulose, erythritol is a type of sweetener that is used to make many low carb and sugar-free dishes and desserts. This post will break down what exactly erythritol is—and, more importantly, all the yummy dessert recipes you can make with this sweetener!

When I first started eating a low carb diet, one of the first things I started looking at was how I could still make my favorite dessert recipes without all of the sugar and carbohydrates. I surprisingly found so many options!

There is an increasingly growing amount of substitutions you can use for flour and sugar and still maintain those delicious sweet flavors in your baked goods. This is great news for those following the keto diet or those who follow a diabetic-friendly diet!

Today, I am going to be sharing another sweetener that I frequently reach for when I am baking: erythritol.

I know there are so many rumors and made-up stories when it comes to low-calorie sweeteners and replacements. So, I wanted to take a moment and share some helpful information I have learned about erythritol and other types of sweeteners that can replace regular table sugar.

Frequently Asked Questions About Erythritol

With that being said, there is certainly confusion surrounding how each sweetener is different from one another, and when is the best time to use each. Here are a few questions I’ve received specifically about erythritol.

What Is Erythritol?

Erythritol is considered to be a polyol, a type of carbohydrate that’s also called a sugar alcohol. I personally use it as a sugar replacement in many of my baking recipes so I can make sure to keep the calories at a minimum.

What Does Erythritol Taste Like?

It’s not as sweet as you think it would be—it has about 70% of sweetness as regular sugar. You’ll actually often find erythritol combined with other sweeteners such as monk fruit to up the sweetness.

How Is Erythritol Made?

Erythritol can be naturally found in some fruits such as grapes and watermelon. You can also find them in veggies like mushrooms! While you can find them in these foods, you won’t find a lot of it which is why you will see many manufacturers making their own.

This sweetener is created by using a fermentation process on dextrose, a simple sugar that comes from corn.

Is It A Sugar Alcohol?

Yes, it is!

What is a Sugar Alcohol Anyways?

Firstly, the name itself is quite deceptive. Sugar alcohols are not actually from alcohol or from sugar. Instead, they have a chemical make up that looks similar to both alcohol and sugar but isn’t either. Instead, sugar alcohol is a carbohydrate that is not completely absorbed by the body, so you take in fewer calories than you might with a typical sugar.

What Is The Nutritional Value of Erythritol?

Compared to other sweeteners and actual standard sugar, erythritol actually has a lot fewer calories- coming in at 0.24 calories per gram.

Is Erythritol Considered To Be Natural?

In a way, yes. Like I mention before, erythritol is a sugar alcohol that can naturally be found in fruits and vegetables such as:

• Grapes
• Watermelon
• Pears
• Peaches
• Mushrooms

You can also find it in many fermented foods and beverages like beer and cheese!

Is It Safe To Consume?

Yes, it is.

According to Healthline, a couple of studies have shown that no serious effects or issues have been detected. However, I will say that some people who eat large quantities of sugar alcohols mention some minor digestive issues such as an upset tummy.

Like anything, make sure to enjoy erythritol moderately!

Is Erythritol OK on Keto?

It’s super keto-friendly! With erythritol basically being zero calories and zero net carbs, it doesn’t count towards your daily consumption of carbs.

Does It Raise Blood Sugar Levels?

Nope! Our bodies don’t process erythritol like it would regular table sugar.

This sweetener is absorbed through our blood. It doesn’t cause any spikes or high levels in our blood sugars or insulin! This is why it’s a great option for those who are diabetic or are trying to lose weight. 

With that said, there are always outliers.   Anyone with a medical condition should consult their doctor or nutritionist, and test for themselves.   

Can You Bake With Erythritol?

Yup! I bake with it all the time. Erythritol comes in granulated and powdered form to use as a replacement to table sugar.

Continue to scroll through this post and you will find a couple of my top dessert recipes where I use erythritol as a sweetener.

Where Can I Find Erythritol?

There are many manufacturers who sell these low-calorie sweeteners.

With this sweetener trending amongst those who follow Keto, it’s now easier than ever to find erythritol at your local grocery stores to buy and use at home.

Here are some of the  brands I frequently use and highly recommend:

• Surkin
• So Nourished
• Lakanto
• Wholesome

Recipes To Make Where You Can Use Erythritol

Erythritol is one of my favorite sweeteners to use when I make my desserts. Many people replace it at a 1:1 ratio with table sugar in a recipe. Depending on what you are making, however, you can add the sweetener in at a 1.25:1 ratio because it is not as sweet.

Want to give it a try? Here are a couple of recipes where I have used erythritol in the recipe.

Little English Madeleine Cakes

These little English cakes are perfect for a Sunday afternoon tea! Madeleine cakes consist of moist vanilla cake and a nice, thick outer layer of raspberry jam, all coated in some unsweetened coconut flakes.

For this cake recipe, I used erythritol in the raspberry jam, the vanilla cake, and the coconut coating!

Strawberry Cream Pie with Coconut Cookie Shortbread Crust

From the first time I made this strawberry cream pie, I knew I had to share it with you all. If you have an infinite love of strawberries (or any other berry), then this dessert recipe is for you!

Between the tartness of the fresh strawberries, the sweetness of the whipped filling, and the buttery crumbs from the crust, this low carb cream pie is an absolute dream!

For this recipe, I used powdered erythritol in the shortbread crust and in the cream filling. While I prefer to use this sweetener in a powdered form, using granular erythritol works best in the crust. I don’t recommend using it in the filling as it leaves behind a grainy texture.

Blueberry Cheesecake Ice Cream with Real Bits of Cheesecake

Who doesn’t love a good cheesecake? But what about a cheesecake ice cream? It sounds like a heaping serving of YUM!

This cool dessert is made with fresh frozen blueberries, almond milk, rich cream cheese, and some other ingredients to make a creamy, tart ice cream to serve on a hot summer day.

I added about a cup of powdered erythritol in the ice cream batter to elevate some of the sweetness before I put it in the freezer.

The best part is this dessert is gluten-free, sugar-free and it’s keto-friendly!

Melt In Your Mouth Frosted Keto Sugar Cookies

Growing up, we all might’ve indulged in some heavily sugar-coated cookies at a school party or two. They were the best! Which inspired me to try to recreate these frosted sugar cookies into a keto-friendly dessert.

And boy, did they not disappoint!

These cookies taste just like my childhood when I tried to make them with erythritol. I used 3/4 of a cup in the cookie batter and a 1/3 of a cup in my pink frosting to go on top of the cookie.

My other super important secret ingredient: protein powder!

More Recipes To Try

If you are looking for a couple of more recipes to test using erythritol, take a look at some of my top dessert recipes:

• Epic Low Carb Raspberry Cheesecake
• Gluten-Free Blueberry Cheesecake Bars
• Low Carb Cupcakes with Roasted Strawberries and Creamy Vanilla
• Keto PB + J Muffins