Allulose recipes

Allulose and the World of Creative Keto Desserts

Discover the new generation of keto desserts, where allulose provides a sweet experience without compromise.

Here we have gathered some creative dessert recipes, all of which use allulose as a sweetener.

Another essential ingredient in cakes is flour, which, as we know, would also cause a massive spike in blood sugar. Therefore, in these recipes, it has been replaced with almond flour, flaxseed flour, or coconut flour.

We have dedicated a separate article to the wonderful properties of almond flour, so here we will only write briefly about flaxseed flour and psyllium husk powder:

Flaxseed flour is a true fiber bomb, full of omega-3 fatty acids and lignans. It gives cookies a slightly nutty flavor and increases fiber content, which helps reduce net carbohydrate intake, supports digestion, and slows down blood sugar spikes.

Psyllium husk powder is crucial for structure and chewiness. Psyllium husk is a natural soluble fiber that absorbs moisture and helps bind cakes, making them soft and slightly elastic. It also adds to your daily fiber intake.

We hope these recipes will serve as inspiration for you to create your own ideal, blood-sugar-friendly treats according to your taste.

So here are 40 creative, keto-friendly dessert ideas sweetened with allulose that might differ from the usual, as they have been tailored for a blood-sugar-friendly diet and are even gluten-free due to the use of almond flour!

 

Table of Contents

• 1.) Coconut, Almond, Poppy Seed Milk
• 2.) Whipped Cream
• 3.) Meringue
• 4.) Apricot Jam
• 5.) Chocolate Mousse
• 6.) Vanilla Pudding
• 7.) Strawberry Sauce
• 8.) Kaiserschmarrn (Emperor's Mess)
• 9.) Energy Balls
• 10.) Panna Cotta
• 11.) Poppy Seed/Walnut Noodles
• 12.) Cheesecake
• 13.) Apple Pie
• 14.) Chocolate Squares
• 15.) Muffins
• 16.) Cottage Cheese Dumplings
• 17.) Chia Pudding
• 18.) Strawberry Ice Cream
• 19.) Piña Colada
• 20.) Pancakes
• 21.) Somlói Galuska (Trifle)
• 22.) Gerbeaud Cake
• 23.) Rákóczi Cottage Cheese Cake
• 24.) Chestnut Puree
• 25.) Strudel
• 26.) Poppy Seed Bread Pudding
• 27.) Floating Island
• 28.) Marzipan Balls
• 29.) Granola Bars
• 30.) Yogurt Cake
• 31.) Banana Bread
• 32.) Apple Cake
• 33.) Vargabéles (Noodle Cake)
• 34.) Túró Rudi Cake
• 35.) Beigli (Nut/Poppy Seed Roll)
• 36.) Pavlova
• 37.) Keto Chocolate Cookies
• 38.) Donuts
• 39.) Chimney Cake
• 40.) Cottage Cheese Cake

 

 

1.) Coconut Milk, Almond Milk, Poppy Seed Milk

• 100 g shredded coconut, or ground almonds or poppy seeds
• 1 liter purified water
• Allulose, to taste
• A pinch of salt

Simmer the shredded coconut on low heat for 10 minutes. This helps release the fats and aromas.

Let it cool, then strain through cheesecloth or a fine sieve, squeezing out the remaining liquid.

Season with allulose and salt.

Cool down and store in the refrigerator.

Shake well before consuming, as the coconut fat may separate to the top.

 

Almond milk and poppy seed milk

You can use this method to make almond milk and poppy seed milk as well.

Instead of simmering, you can use a blender or an immersion blender for all three cases.

This may result in a slightly different taste and texture.

Try multiple methods and choose the one that best suits your taste!

Tip

You can still use the leftover coconut shreds for e.g., coconut balls, the almond meal for e.g., marzipan, and the poppy seeds for e.g., poppy seed bread pudding or poppy seed muffins.

 

2.) Keto Whipped Cream with Allulose

• 4 dl heavy whipping cream (dairy, at least 30% fat content)
• 2-3 tablespoons allulose
• Optional: 1 packet of gelatin for stability

Place the heavy cream in the freezer for at least an hour to chill well.

Pour the cream into a deep, narrow-mouthed container and add the allulose.

Start by whipping at the lowest speed for 2-4 minutes.

Then increase the speed by one level and continue whipping for 4 minutes.

When the cream starts to hold its shape, whip at the highest speed for another 2 minutes until stiff peaks form.

If you'd like, add the gelatin for a more stable foam.

Be careful not to over-whip, as it may curdle! If it happens, you can make butter from the curdled cream.

 

3.) Meringue

Allulose is perfect for making meringue; it is technically almost identical to the traditional sugar recipe, only requiring longer drying at a lower temperature for the perfect result.

 

Basic allulose meringue (approx. 30 small pieces)

Ingredients:

• 4 room-temperature egg whites
• 120–140 g powdered allulose (best to grind into powder in a coffee or spice grinder)
• 1 teaspoon freshly squeezed lemon juice or ¼ teaspoon cream of tartar
• 1 pinch of salt
• (Optional) 1 teaspoon vanilla extract, or grated lemon zest

 

Why these amounts?

Classic meringue contains egg whites and sugar in about a 1:2 to 1:3 ratio (by weight); with allulose, 120–140 g for 4 egg whites provides a stable but not overly sweet foam.

 

Step-by-step preparation

Preparation:

- Preheat the oven to 80–90 °C, with convection if available.

- Line a baking sheet with parchment paper.

- Ensure the bowl and beaters are completely free of grease and water.

Whipping the egg whites:

- Start whipping the egg whites with the salt at medium speed.

- When you have a medium-soft foam, add the lemon juice/cream of tartar.

- Gradually add the powdered allulose, one tablespoon at a time, while whipping at high speed.

- Whip until the foam is glossy, very firm, and holds its "peaks" – it shouldn't move when the bowl is turned upside down.

Flavoring and shaping:

- At this point, gently fold in the vanilla or lemon zest (if using).

- Transfer the mixture to a piping bag with a star tip (or a plastic bag with the corner cut off) and pipe small mounds/circles onto the parchment paper:

 

Drying (not real "baking")

- Place the sheet in the 80–90 °C oven.

- Dry for 1.5–2.5 hours, depending on size. Goal: dry and crispy on the outside, at most slightly sticky on the inside.

- Turn off the oven at the end, leave the door slightly ajar, and let them cool inside for another 30–60 minutes to prevent cracking.

 

Tips specifically for allulose

Powder it: if the allulose isn't powdered, the crystals may crystallize out, resulting in a grainy surface.

Temperature: allulose dries nicely at slightly lower temperatures, but browns more easily, so do not go above 100 °C.

Stability: if the foam feels very unstable, fold in 1 teaspoon of cornstarch or tapioca starch at the end for a sturdier structure.

Storage: once completely cooled, store in an airtight container, otherwise humidity from the air may make it sticky.

 

Brief variation ideas

• Cocoa: gently fold 1–2 tablespoons of unsweetened cocoa powder into the firm foam.
• Coconut: sprinkle the top with finely grated coconut before drying.
• Coffee: dissolve 1 teaspoon of instant coffee powder in 1 teaspoon of water and gently swirl into the foam at the end for a marbled/spotted effect.

 

4.) Apricot Jam with Allulose

• 1 kg washed, pitted apricots
• 1 kg allulose
• Juice of 2 lemons (helps the jam thicken and balances the flavor)
• Optional: 1 pinch of salt, vanilla bean, or cinnamon to taste

Choose ripe, healthy apricots, wash thoroughly, and if you'd like, dip in hot water to peel the skins.

Remove the pits and weigh the fruit.

Place in a pot, add the lemon juice, and start simmering on low heat.

When the apricots have softened and released juice (approx. 30-40 minutes), add the allulose.

Cook for another 20-25 minutes, stirring often – being careful not to burn it – until the jam thickens.

Fill sterilized jars with the hot jam, seal tightly, and turn upside down for 5-10 minutes so the vacuum created on the lid helps with sealing.

Sterilization in boiling water:

• Wash jars and lids thoroughly with dish soap.
• Place them in a large pot or basin, then cover with enough water to submerge the jars.
• Boil the water for at least 10 minutes.
• Then remove the jars with tongs and place them upside down on a clean, dry kitchen towel to dry.

Sterilization in the oven:

• Wash the jars and let them dry.
• Place jars and lids on a baking sheet in a preheated oven at 120-130 °C.
• Leave them in for 15-20 minutes.
• Remove the jars and fill with hot jam immediately.

Sterilization in the dishwasher:

• If your dishwasher has a sterilization program, use that; fill the jars and lids immediately after the program finishes.

Do not touch the inside of the jars or the inside of the lids to maintain the sterile condition.

 Fill with hot jam immediately so the sterilization effect remains.

Then place in a "dunszt" (insulated cooling wrap) for a few days:

• Place the jars in a thick, clean kitchen towel or blanket, lying side by side, so that they are well insulated.
• Place this insulated group of jars in a spot where they can cool down slowly for about 12-24 hours (e.g., a cool, dry pantry or kitchen cabinet).
• This slow cooling process helps maintain the quality and safe shelf life of the jam.

 

5.) Allulose Avocado Chocolate Mousse

• 2 ripe avocados
• 3 tablespoons cocoa powder (unsweetened)
• 3 tablespoons allulose
• 1 teaspoon vanilla extract
• Pinch of salt

Blend the ingredients until smooth and creamy.

Chill for at least 30 minutes, then serve garnished with toasted hazelnuts.

 

6.) Vanilla Pudding with Strawberry Sauce

• 5 dl almond milk (or other low-carb plant-based milk)
• 2 egg yolks
• 2-3 tablespoons allulose (to taste)
• 1 packet vanilla pudding powder
• Vanilla flavoring or vanilla extract
• Pinch of salt
• Cinnamon (on top, optional)

In a small saucepan, mix the egg yolks with the allulose and half of the almond milk.

Add the vanilla pudding powder, flavoring, and salt, and stir thoroughly.

Pour in the remaining coconut milk and cook over medium heat, stirring constantly, until it reaches a thick, pudding-like consistency (approx. 5-7 minutes).

Remove from heat, pour into glasses, let cool, then refrigerate for at least 1-2 hours.

When serving, you can top with keto whipped cream (see above) or strawberry sauce.

 

7.) Keto-Friendly Strawberry Sauce

• 250 g fresh strawberries (or thawed frozen ones)
• 1-2 tablespoons allulose (to taste, for sweetening)
• 1 teaspoon lemon juice (fresh)
• 1/2 teaspoon vanilla flavoring
• Optional: 1 teaspoon gelatin or almond flour for thickening (if you want a thicker sauce)

Clean the strawberries and cut them into smaller pieces.

Place the strawberries in a small saucepan, and add the allulose and lemon juice.

Heat over medium heat, stirring constantly, until the strawberries begin to break down and release juice (approx. 5-7 minutes).

If you prefer a thicker sauce, add gelatin or almond flour and cook for a few more minutes, stirring, until it thickens.

Remove from heat, stir in the vanilla flavoring, and let cool. It can also be served cold.

8.) Keto Allulose Lemon Kaiserschmarrn

• 3 eggs
• 1/3 cup almond flour
• 2 tablespoons allulose
• Grated zest and juice of 1 lemon
• 2 tablespoons coconut oil

Whisk the eggs, mix with the almond flour, allulose, lemon zest, and juice, then toast in coconut oil in multiple batches.

You can top it with the previously described strawberry sauce, for example.

 

9.) Allulose Peanut Butter Keto Energy Balls

• 1 cup peanut butter (unsweetened)
• 1/4 cup allulose
• 1-2 tablespoons unsweetened cocoa powder
• 1-2 tablespoons shredded coconut
• Fruit pieces (optional)

Mix the ingredients, form into balls, and place in the refrigerator. You can make them unique with a surprise fruit piece filling.

 

10.) Coconut Milk Allulose Panna Cotta

• 2 cups coconut milk
• 1/4 cup allulose
• 1 packet gelatin
• 1 teaspoon vanilla extract

Heat the coconut milk with allulose, dissolve the gelatin in it, pour into glasses, and chill.

Top with your favorite fruits before serving.

 

11.) Poppy Seed/Walnut Nudli (Dumplings) with Vanilla Sauce

Nudli:

• 400g cooked potatoes (or vegetable puree like cauliflower can also be used)
• 100g almond flour or coconut flour
• 1 egg
• Pinch of salt
• 50g ground poppy seeds or walnuts
• 30g allulose
• 30g butter or coconut oil for frying

Vanilla Sauce:

• 300ml fatty milk or almond milk
• 2 egg yolks
• 2 tablespoons allulose
• 1 tablespoon coconut flour or cornstarch (keto-friendly thickener)
• 1 teaspoon vanilla extract or seeds of a vanilla bean

Boil the potatoes, peel them, and mash them with a potato masher or fork.

After they have cooled, add the egg, salt, almond flour or coconut flour, and knead thoroughly until you get a soft, but not sticky dough (you can add a little flour or water as needed).

Roll the dough into finger-thick ropes and cut into approx. 2-3 cm pieces.

Drop the nudli into lightly boiling salted water and cook until they rise to the surface, which takes about 2-3 minutes.

Meanwhile, melt the butter or coconut oil in a pan and toast the ground poppy seeds or walnuts with the allulose to create a sweet, fragrant "coating".

Drain the cooked nudli and toss them in the poppy seed (or walnut) mixture to coat well.

Vanilla Sauce:

Heat the milk, vanilla, and allulose in a saucepan over medium heat, but do not boil.

Mix the egg yolks smoothly with the coconut flour.

Gradually add the warm milk to the egg yolks while stirring constantly, then return to the saucepan.

Thicken over medium heat, stirring constantly, until creamy. (If necessary, thin with a little milk).

Let cool.

Serving:

Drizzle the warm poppy seed (or walnut) nudli with the cold vanilla sauce and serve immediately.

 

12.) Allulose Raspberry Cheesecake (Gluten-Free)

• 200 g cream cheese
• 1/4 cup allulose
• 1/2 cup raspberry puree (fresh or frozen)
• 2 tablespoons almond flour

Mix the ingredients, pour into a cake pan, and chill for at least 2-3 hours to firm up and allow the flavors to meld.

 

13.) Allulose Cinnamon Keto Apple Pie

• 1 cup almond flour
• 2-3 eggs
• 1/4 cup allulose
• 1 tablespoon cinnamon
• 1 small apple (grated)
• 2 tablespoons butter
• Baking powder
• Pinch of salt
• Sliced fruit for topping

Prepare the dough, bake it with the filling, and finally garnish to your taste.

 

14.) Allulose Chocolate Squares

• 1/2 cup ground chia seeds
• 1/2 cup ground flax seeds
• 1 cup coconut milk
• 2-3 tablespoons cocoa powder (unsweetened)
• 2-3 tablespoons allulose
• 1-2 tablespoons gelatin
• Optional: cinnamon, coconut, walnuts, almonds, mascarpone, almond flour, dark chocolate, (raisins)

First, let the gelatin powder swell in the coconut milk.

Then mix everything well, pour into a greased pan, and chill.

Wait patiently, remove from the pan, garnish, and you can then cut it into squares!

 

15.) Vanilla Allulose Keto Muffins

• 3 eggs
• 1/3 cup almond flour
• 1/4 cup allulose
• 1 teaspoon vanilla extract
• 2 tablespoons butter or coconut oil
• 1 packet baking powder

Mix the ingredients and bake in small muffin cups.

This is a base recipe; by changing the composition, it can be varied in endless ways. Feel free to experiment!

 

16.) Strawberry Allulose Cottage Cheese Dumplings

• 400g fatty cottage cheese
• 3 eggs
• 3 tablespoons almond flour or coconut flour
• 2 tablespoons allulose
• 1 teaspoon grated lemon zest (optional)
• 1 pinch of salt
• Fresh strawberry pieces (approx. 250g)
• Ground walnuts
• Sour cream

Mash the cottage cheese with a fork, then mix in the egg yolks, almond flour, allulose, lemon zest, and a pinch of salt.

Work it together thoroughly.

Whip the egg whites into stiff peaks and gently fold them into the mixture.

Cover and let rest in the refrigerator for at least 3 hours. (If you skip this, they will fall apart while cooking!)

Form the dough into small discs, place a strawberry piece in the center of each, and seal them closed so the strawberry is in the middle.

Cook the dumplings in hot water (gentle simmer) until they rise to the surface.

Afterward, roll the cooked dumplings in walnuts, add a dollop of sour cream, and perhaps sprinkle with a little more allulose powder.

Garnish with fruit and serve.

 

17.) Allulose Chia Pudding with Coconut Milk

• 4 tablespoons chia seeds
• 4 tablespoons flax seeds
• 2 cups coconut milk
• 3-4 tablespoons allulose
• 1 teaspoon vanilla
• 1 teaspoon cinnamon
• Shredded coconut
• Fruits

Mix well, pour into glasses or small bowls, garnish, and let it set in the fridge for at least 4 hours.

 

18.) Mascarpone Strawberry Ice Cream with Allulose

• 150 g mascarpone
• 2-3 tablespoons sour cream
• 1 dl heavy cream
• 2-3 tablespoons allulose
• 1 teaspoon vanilla extract
• Strawberries

Mix the mascarpone, sour cream, heavy cream, and strawberries that have been chopped and mashed with a fork.

Add the allulose and vanilla extract, and blend until smooth (use a blender if you have one).

Pour into a bowl or container and place in the freezer.

Freeze for 3-4 hours, stirring occasionally to maintain a creamy texture.

Allulose helps prevent the ice cream from becoming too hard by lowering the freezing point, resulting in a creamier consistency.

Scoop it out to serve and garnish with fresh strawberry slices. You can also top it with allulose-sweetened whipped cream.

It's also excellent in iced coffee!

 

19.) Virgin Piña Colada with Keto Allulose

• 120 ml pineapple juice (from plantation, unsweetened)
• 120 ml coconut cream
• 1-2 teaspoons allulose
• Ice

Blend the ingredients, sweeten with allulose, and serve in an iced glass. The classic flavor remains keto-friendly when sweetened with allulose. (And this way, without alcohol, it remains liver-friendly as well)

 

20.) Allulose Cinnamon Pancakes

• Almond flour
• Coconut milk
• Eggs
• Allulose
• Cinnamon
• Baking powder
• I'll leave the ratios up to you this time

Mix the ingredients into a smooth batter, then cook as pancakes in a non-stick pan. The thickness should be to your liking.

Can be served with allulose-sweetened whipped cream and fruit.

Naturally, traditional pancake fillings (cottage cheese, poppy seed, walnut) will also pair excellently with the flavor of the dough.

 

21.) Keto Somlói Galuska (Trifle) with Allulose

• 4 eggs
• 4 tablespoons almond flour or mixed nut flour (e.g., walnut, hazelnut, or coconut flour)
• 3 tablespoons allulose (sweetener)
• 1 teaspoon baking powder
• 1 tablespoon cocoa powder (for the chocolate sponge cake)
• 200 ml heavy cream
• 100 ml water or coconut milk
• 1 teaspoon vanilla extract
• 1 tablespoon coconut oil or butter for baking
• 2 packets of baking powder
• Pinch of salt
• A little rum or rum flavoring (optional)

Separate the eggs.

Mix the egg yolks with the allulose, vanilla, and water.

Sift in the almond flour, baking powder, and cocoa powder (into half-and-half batter so that both light and chocolate sponge cakes can be made).

Add the water or coconut milk and the salt, then mix thoroughly.

Grease a small baking pan, distribute the light and chocolate dough in layers, or bake them separately.

Bake at 180 °C for about 12-15 minutes.

Once finished, cut into cubes.

Whip the heavy cream with a little allulose (see above).

Layer the sponge cake cubes in bowls, drizzle with a mixture of a little water and rum or rum flavoring, spoon on plenty of whipped cream, and repeat the layering.

You can top with grated dark chocolate or cocoa powder for decoration.

 

22.) Zserbó Slices with Allulose

Dough:

• 130 g almond flour
• 15 g cold butter
• 1 packet baking powder (7 g)
• 4 tablespoons allulose
• 1 egg
• 1 tablespoon plain Greek yogurt
• 2 tablespoons cold water
• Pinch of salt

Filling:

• 12 g ground walnuts
• 4 tablespoons allulose
• Grated zest of 1 organic lemon
• 25 g sugar-free apricot jam (See 3.)

Chocolate Glaze:

• 10 g sugar-free dark chocolate
• 1 teaspoon coconut oil or butter

Mix the flour with the baking powder and sweetener, then crumble in the cold butter.

Make a well in the center, add the egg, yogurt, and water, then quickly knead into a uniform dough.

Divide the dough into three equal parts, roll them out (approx. 20x30 cm), and place them one by one into a baking sheet lined with parchment paper.

Spread half of the jam on the first sheet, sprinkle with half the sweetened ground walnuts and lemon zest.

Place the second sheet on top, add the other half of the jam and the remaining walnuts.

Cover with the third sheet, prick the top with a fork, and bake at 170°C for about 40-45 minutes.

Once cooled, melt the dark chocolate with the coconut oil in a water bath, and glaze the top of the slice.

Let it set in the fridge, then slice.

 

23.) Low-carb Rákóczi Túrós (Curd Cake)

Dough:

• 25 g almond flour, walnut flour, or paleo flour
• 12.5 g cold butter
• 2 g allulose sweetener
• 4 g vanilla sweetener or allulose with vanilla extract
• 15 g baking powder
• 2 egg yolks
• 0.5 dl water

Curd Cream:

• 0.5 kg low-fat curd (túró)
• 3 g allulose
• 2 egg yolks
• 2 g carbohydrate-reduced semolina or ground almonds
• Grated zest of 1 organic lemon

Egg White Meringue:

• 4 egg whites
• 5 g allulose
• A few drops of fresh lemon juice (optional, to help the foam hold)

Mix the dry ingredients of the dough (flour, sweetener, baking powder), then crumble with the cold butter.

Add the egg yolks and water, and knead into a uniform dough.

Roll out the dough thinly and place into a baking sheet lightly greased with coconut oil, then prick with a fork.

Place in the fridge while preparing the filling.

Combine the curd, egg yolks, grated lemon zest, semolina, and sweetener.

Spread the curd filling evenly over the dough, then bake at 180 °C for 15 minutes.

Lower the oven to 150 °C, then whip the egg whites, lemon juice, and sweetener into a stiff meringue.

Spread the meringue over the curd layer or pipe it on in a lattice pattern, and bake for another 7-8 minutes to dry, taking care not to burn it.

Once done, let it cool, then slice.

 

24.) Chestnut Puree with Allulose

• 250 g plain chestnut puree (sugar-free)
• 200 ml unsweetened heavy cream
• 2-3 tablespoons allulose to taste
• 1 tablespoon rum flavoring or rum (optional)

Grate the chestnut puree using a coarse grater or loosen with a fork.

Mix in 1-2 tablespoons of allulose to taste.

Whip the heavy cream into a stiff foam while adding the allulose little by little. (For more details, see 2.)

Gently fold the chestnut puree and whipped cream together for a light, creamy texture.

You can season with a little rum flavoring, but it can also be omitted.

Let it rest in the fridge for at least an hour, then portion into glasses or bowls.

 

25.) Curd, Poppy Seed, and Cherry-Poppy Seed Strudel

Dough:

• 6 keto-friendly strudel sheets
• Melted coconut oil or butter for layering

Curd filling:

• 50 g curd (fatty)
• 2-3 tablespoons allulose
• Zest of 1 lemon
• 1 egg
• 2 tablespoons ground almonds or coconut flour
• Vanilla extract
• Raisins (optional)

Poppy seed filling:

• 150 g ground poppy seeds
• 2-3 tablespoons allulose
• 100 ml plant-based milk (almond milk or coconut milk)
• Cinnamon to taste

Cherry-poppy seed filling:

• 150 g ground poppy seeds
• 2-3 tablespoons allulose
• 100 ml plant-based milk
• 100 g pitted cherries (frozen is also fine, well-drained)
• Cinnamon

Prepare the fillings first:

Curd filling:

Mix the curd, allulose, lemon zest, egg, almond flour, and vanilla extract into a creamy mass.

Poppy seed filling:

Heat the ground poppy seeds, allulose, plant-based milk, and cinnamon in a small saucepan until thickened.

Cherry and poppy seed:

Prepare it just like the poppy seed version, then mix in the drained cherries.

 

Roll out or prepare the strudel sheets one by one, brushing each with coconut oil.

Place your chosen filling (cottage cheese, poppy seed, or cherry-poppy seed) on the first sheet, then roll it up carefully.

Repeat the process with the remaining sheets and fillings.

Place the strudels on a baking sheet lined with parchment paper and brush the tops with melted coconut oil.

Bake in the oven at 180°C for about 20-25 minutes, or until golden brown and crispy.

Slice and serve after it has cooled.

 

26.) Poppy Seed Guba with Vanilla Sauce, Allulóz Store Style

Poppy seed guba:

• 4-5 keto/brown flour, reduced-carb bread rolls (kifli)
• 200 ml coconut milk or almond milk
• 3 egg yolks
• 50 g ground poppy seeds
• 2-3 tablespoons allulose
• 1 teaspoon vanilla extract
• 2 egg whites (for the foam)
• butter or coconut oil for greasing the baking dish

Vanilla sauce:

• 300 ml full-fat milk or almond milk
• 2 egg yolks
• 2 tablespoons allulose
• 1 tablespoon coconut flour or cornstarch (keto-friendly thickener)
• 1 teaspoon vanilla extract or seeds of a vanilla bean

Poppy seed guba:

Cut the rolls into 1-2 cm thick slices and place them in a large bowl.

Heat the coconut milk and stir in the allulose and vanilla extract.

Whisk the egg yolks until smooth, then add the vanilla coconut milk.

Pour the sweetened coconut milk over the bread slices and toss well so that every piece is thoroughly soaked.

Mix the ground poppy seeds with a little allulose, then add to the bread mixture.

Place everything into a buttered baking dish and press down.

Beat the egg whites with allulose until stiff, then spread over the top of the mixture.

Bake in a preheated oven at 175 °C for about 15–20 minutes, until the foam is golden brown.

Let it rest a little after cooling.

Vanilla sauce:

Heat the milk, vanilla, and allulose in a saucepan over medium heat, but do not boil.

Whisk the egg yolks with the coconut flour until smooth.

Slowly pour the warm milk into the egg yolks while stirring constantly, then return to the saucepan.

Thicken over medium heat, stirring constantly, until creamy.

If necessary, you can thin it with a little milk.

Serving:

Drizzle the lukewarm or cold poppy seed guba generously with the vanilla sauce and serve immediately.

 

27.) Allulose Floating Island (Madártej)

• 1 liter milk or coconut milk (fatter is better)
• 4 eggs
• 60 g allulose
• Seeds of 1 vanilla bean or 1 teaspoon vanilla extract
• 1 pinch of salt

Separate the eggs.

Beat the egg whites with a pinch of salt and 30 g of allulose until stiff peaks form.

Bring the milk to a boil with the vanilla in a saucepan.

Use a spoon to drop scoops of egg white foam into the boiling milk.

Cook each side for 1-2 minutes, then remove with a slotted spoon and set aside.

Whisk the egg yolks until smooth with the remaining allulose.

Gradually add the egg yolk mixture to the hot milk, then thicken over low heat for a few minutes while stirring constantly (do not boil).

Serve the floating island with the egg white scoops; you can sprinkle with cinnamon to taste.

 

28.) Marzipan Balls from Allulose

• 200 g finely ground almonds
• 200 g allulose sweetener
• 50 ml water (or coconut milk)
• A few drops of bitter almond aroma (optional)
• For decoration: hazelnut, cocoa, chocolate, shredded coconut...

Make a sugar syrup and work it together with the almonds.

Wrap in plastic wrap and place in the fridge for 1-2 hours, as this makes it easier to shape.

Shape into small balls, roll in your choice of toppings, and place in paper cups.

 

29.) Granola Bar

• 135 g rolled oats
• 75 g almond flour
• 75 g dried apricots
• 8 dried dates (pitted)
• 50 g pumpkin seeds
• 35 g sunflower seeds
• 25 g shredded coconut
• 125 g butter or coconut fat
• 100 g allulose

Chop the dried apricots and dates, then mix with the oats, shredded coconut, pumpkin seeds, and sunflower seeds.

In a saucepan, melt the fat with the allulose over low heat, stirring constantly.

Pour over the fruit and seed mixture, then work in the almond flour.

Grease a approx. 20×30 cm baking pan with butter and line it with parchment paper.

Spread the mixture into the pan and press down evenly with the back of a spoon.

Bake in a preheated oven at 160°C (140°C for convection) for about 40 minutes, until golden brown.

Let cool completely in the pan, then cut into 12 slices.

 

 

30.) Keto Strawberry Yogurt Cake

Ingredients for the base:

• 120 g almond flour
• 40 g melted butter (or coconut fat)
• 1 tablespoon allulose
• ½ teaspoon cinnamon or vanilla

For the strawberry-yogurt cream:

• 300 g fresh strawberries (pureed)
• 350 g full-fat Greek yogurt
• 150 ml heavy cream (whipped)
• 50 g allulose (or more to taste)
• 7 g gelatin (1 packet)
• 2 tablespoons cold water
• 1 teaspoon lemon juice
• ½ teaspoon vanilla extract

For decoration:

• sliced strawberries
• lemon zest
• mint leaves
• allulose syrup (caramelized)

Preparing the base

Mix the almond flour, butter, and allulose.

Press into the bottom of an 18 cm cake pan and chill for at least 20 minutes.

The cream

Blend the strawberries with the yogurt, vanilla, and lemon juice.

Dissolve the gelatin in cold water, heat gently until dissolved, and mix into the strawberry mixture.

Folding in the whipped cream

Gently fold the whipped cream into the strawberry mixture, then sweeten with allulose.

Smooth the mixture over the chilled base.

Cooling

Place the cake in the fridge for at least 3 hours (or overnight) until completely set.

Serving

Before serving, decorate with fresh strawberries, mint leaves, and a little allulose syrup, which you can make by quickly caramelizing 2 tablespoons of allulose and 1 tablespoon of water in a pan.

Texture tip

If you want a lighter, mousse-like cake, add 1 tablespoon of mascarpone or protein powder to the cream — this stabilizes it and makes the texture silkier.

The result

A soft, refreshing, low-glycemic keto strawberry yogurt cake that looks great on any celebratory table, and is completely sugar-free, sweetened with allulose.

 

31.) Banana Bread

• 0.5 cup almond flour
• 0.25 cup coconut flour
• 0.5 cup allulose
• 1.5 teaspoons baking powder
• 2 ripe bananas
• 3 eggs
• 0.5 cup melted butter or coconut fat
• 1 teaspoon vanilla
• Pinch of salt

Preheat oven to 175°C.

Mix the dry and wet ingredients separately, then work them together well.

Pour the batter into a loaf pan and bake for 33–37 minutes.

Cool, slice, and enjoy!

Tip

If you want a softer bread, use yeast instead of baking powder!

 

32.) Poppy Seed Apple Cake

Dough:

• 150 g almond flour
• 50 g ground poppy seeds
• 100 g allulose
• 80 g butter (melted)
• 3 eggs
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• Pinch of salt

Apple layer:

• 3 medium apples (approx. 400 g), cut into thin slices
• 1 tablespoon lemon juice (to prevent browning)
• 20 g allulose
• 1 teaspoon cinnamon

Preparation

Preheat oven to 175°C.

Grease a 22 cm diameter cake pan and dust with a little almond flour.

Preparing the apple

Toss the apple slices with the lemon juice, allulose, and cinnamon, then set aside so the flavors meld.

Preparing the dough

Separate the eggs.

Beat the egg whites with a pinch of salt until stiff.

Whisk the egg yolks with the remaining allulose and vanilla, then add the melted butter.

Sift in the almond flour, ground poppy seeds, baking powder, and cinnamon.

Gently fold in the egg whites as well to achieve a light, airy texture.

Assembly

Spread half of the batter onto the bottom of the cake tin, arrange the apple slices evenly on top, then pour the remaining batter over them.

Baking

Bake for 40-45 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

Cooling and serving

Let it cool for 15 minutes, then carefully remove it from the tin.

When serving, you can sprinkle it with a little extra powdered allulose or top it with some light whipped cream.

 

This poppy seed apple cake made with allulose is an ideal example of how classic Hungarian desserts can be transformed to be health-conscious while retaining their original flavors and texture.

 

33.) Vargabéles (Noodle Pudding) with Strawberry Sauce

• 1 package phyllo pastry (8 sheets)
• 250 g thin egg noodles (cérnametélt)
• 500 g curd cheese (túró)
• 4 eggs
• 200 g allulose
• 200 ml sour cream
• 100 g raisins
• 100 g butter or coconut oil
• Grated zest of 1 lemon
• Rum (to taste)
• 1 teaspoon vanilla extract
• Salt
• Powdered allulose for serving
• Strawberry sauce (see 5.)

Cook the thin noodles in slightly salted water until just tender, drain, and mix with a little butter to prevent them from sticking together.

Soak the raisins in a little rum.

Meanwhile, beat the egg yolks with the allulose and vanilla extract, and gently fold in the stiffly beaten egg whites.

Mash the curd cheese with a fork and add to the egg mixture.

Add the grated lemon zest, sour cream, and drained raisins.

Finally, fold everything together with the cooled noodles.

Grease a glass dish or baking pan with butter and melt the remaining butter.

Line the baking pan with half of the phyllo sheets so that the edges hang over the sides, brushing each sheet with melted butter.

Spread the mixture into the pan, fold the overhanging pastry edges over the top, and cover with the remaining 4 phyllo sheets, brushing each layer with butter.

Bake in a preheated oven at 160 °C for 40-45 minutes until nicely golden red.

Let it rest for 15 minutes before cutting; once slightly cooled, cut into squares, sprinkle the top with powdered allulose, and serve with the strawberry sauce.

 

34.) Túró Rudi Cake 

Sponge cake:

• 150 g almond flour
• 30 g cocoa powder (unsweetened)
• 50 g allulose
• 80 g butter (melted)
• 4 eggs
• 1 teaspoon baking powder
• Pinch of salt

Curd cheese cream:

• 500 g full-fat curd cheese (or cream cheese, ideally mashed/strained)
• 80 g allulose
• 1 teaspoon vanilla extract
• 1 grated lemon zest
• 1 tablespoon lemon juice

Chocolate glaze:

• 100 g 85% dark chocolate
• 50 g butter or coconut oil
• 2 tablespoons allulose
• 1 teaspoon vanilla extract

Preheat the oven to 175°C.

Grease a 22 cm cake tin and dust with almond flour.

Sponge cake

Mix the almond flour, cocoa powder, baking powder, salt, and allulose.

Separate the eggs and beat the egg whites until stiff peaks form.

Beat the egg yolks slightly and mix in the melted butter.

Sift in the flour mixture and gently fold in the egg whites.

Pour the batter into the cake tin and bake for 20-25 minutes, until a toothpick comes out clean.

Curd cheese cream

Mix the curd cheese, allulose, vanilla, lemon zest, and lemon juice in a bowl until smooth.

Assembly

Once the sponge has cooled, spread a thick layer of curd cheese cream over it.

Place in the fridge for 1-2 hours to allow the cream to set.

Chocolate glaze

Melt the chocolate and butter/coconut oil over a water bath, and stir in the allulose and vanilla extract.

Let it cool slightly, then pour evenly over the curd cheese cream.

Return to the fridge for about half an hour to let the glaze set.

Serving

Cut into slices and serve cold as a keto-friendly treat.

This Túró Rudi cake version preserves the classic flavors but is made with allulose and almond flour, so it can be enjoyed even on a low-carb diet. 

 

35.) Beigli (Hungarian Christmas Roll)

Ingredients (for 2 rolls)

Dough:

• 250 g almond flour
• 50 g coconut flour
• 1 tablespoon psyllium husk (for biscuit-like texture)
• 1 teaspoon baking powder
• 100 g butter (melted)
• 3 eggs
• 80 g allulose (ground into powder to taste)
• Pinch of salt
• 2 tablespoons heavy cream (if needed to soften the dough)

Poppy seed filling:

• 150 g ground poppy seeds
• 70 g allulose
• 100 ml heavy cream or coconut milk
• 1 teaspoon vanilla extract
• Grated zest of half a lemon
• Pinch of cinnamon (optional)

Walnut filling:

• 150 g ground walnuts
• 70 g allulose
• 100 ml heavy cream or coconut milk
• 1 teaspoon vanilla extract
• Grated zest of half an orange
• Pinch of cinnamon

For brushing: 

• 1 beaten egg

Preparation steps

Mix the dry dough ingredients (almond flour, coconut flour, psyllium husk, baking powder, allulose, salt) in a bowl.

Add the melted butter, eggs, and cream, then knead into a smooth, elastic dough – if it's too dry, add 1 tablespoon of water.

Wrap in plastic wrap and refrigerate for 30 minutes.

Poppy seed filling:

Bring the cream to a boil with the allulose, stir in the poppy seeds, vanilla, and lemon zest.

Cook for 5 minutes until thickened, then let cool.

Walnut filling:

Prepare the same way with walnuts and orange zest – cook into a thick mixture and cool.

Roll out half of the dough (approx. 30x20 cm, on parchment paper, lightly dusted with almond flour), spread one of the fillings thinly (avoiding the edges), and roll up into a log.

Place on a baking sheet lined with parchment paper, brush with the beaten egg, and prick the top every 1 cm.

Bake at 180°C (top-bottom heat) for 25-30 minutes until golden brown.

Cool on a wire rack, then slice.

A slice contains only about 2-4 g of net carbs due to the use of allulose and almond flour.

 

36.) Keto Pavlova

Ingredients for the Pavlova:

• 4 egg whites (room temperature)
• 100 g allulose
• 1 teaspoon apple cider vinegar
• 1 teaspoon almond flour
• 1 teaspoon vanilla extract
• 1 pinch salt

For the cream:

• 250 g mascarpone
• 200 ml heavy cream (min. 30% fat content)
• 1 teaspoon vanilla extract
• 30 g allulose

For the topping:

• 300 g fresh strawberries, sliced
• 40 g coarsely chopped roasted walnuts
• a little fresh lemon juice for the strawberries

Preheating and preparation

Preheat the oven to 150 °C. Line a baking sheet with parchment paper and draw a circle about 20 cm in diameter on it.

Whisking

Beat the egg whites with a pinch of salt on medium speed until semi-stiff. Add the allulose one spoonful at a time, continuing to beat until you have a silky, glossy, stable foam (10–12 minutes).

Adding vinegar and flour

Add the vinegar, vanilla, and almond flour, and fold in gently by hand using a spatula.

Shaping and baking

Pile the meringue into the center of the parchment paper, leaving the edges higher so there is a small well in the center for the cream.

Place immediately in the oven, reduce the heat to 110 °C, and bake for 90 minutes until the outside is dry but the inside remains slightly soft.

Turn off the oven, leave the door slightly ajar, and let the Pavlova cool down completely inside (at least 4–5 hours).

Cream and decoration

Whip the mascarpone and heavy cream with the vanilla and allulose until you get a soft, fluffy cream.

Spread the cream onto the cooled Pavlova and decorate with fresh strawberries and coarsely chopped roasted walnuts.

Before serving, you can drizzle with a little fresh lemon juice to highlight the freshness of the strawberries.

Tip

Lightly roast the walnuts in a pan to give them a more distinctive flavor.

It is best to assemble the Pavlova just before serving so the cream doesn't make it soggy.

 

37.) Keto Chocolate Chip Cookies

• ¼ cup almond flour
• ¼ cup flaxseed flour
• 1 tablespoon coconut flour
• 1 tablespoon psyllium husk powder
• ½ cup (approx. 150 g) powdered allulose
  
• 100 g butter (room temperature)
  
• 1 large egg
• 1 teaspoon vanilla extract
  
• ½ teaspoon baking soda
  
• Pinch of salt
• 100 g 85-90% dark chocolate, chopped into pieces

Preheat the oven to 180°C, line a baking sheet with parchment paper.

In a large bowl, beat the butter with the allulose using a hand mixer until creamy (2-3 minutes).

Add the egg and vanilla, then mix until smooth.

Sift together the dry ingredients (flours, psyllium, baking soda, salt) and gradually incorporate into the butter mixture.

Fold in the chocolate pieces, then chill the dough in the fridge for 20-30 minutes (this prevents it from spreading).

Shape into balls (approx. 1 tablespoon each), place on the parchment paper, flatten slightly, and bake for 10-12 minutes until the edges are golden brown.

Let them cool on the baking sheet for 5 minutes, then finish cooling completely on a wire rack.

Flavor with finely chopped walnuts, cinnamon, or a pinch of espresso powder to enhance the depth of flavors.

Place any leftovers in an airtight container. They can be stored at room temperature for up to 5 days, or in the refrigerator for up to 10 days. They can even be frozen for longer storage.

 

38.) Donuts

• 400 g almond flour
• 1 yeast (5-7 g)
• 1 teaspoon honey
• 300 ml lukewarm almond milk
• 1 tablespoon allulose (sweetener)
• 4 eggs
• 4 tablespoons coconut oil
• 1 pinch of salt
• 1 teaspoon vanilla extract (optional)
• Coconut oil for frying
• 2 tablespoons powdered allulose (for dusting)

Mix the lukewarm almond milk with the yeast and honey, then leave in a warm place for 10 minutes until it activates.

In a bowl, mix the almond flour, allulose, and salt.

Add the activated yeast mixture, eggs, oil, and vanilla, then knead into a dough.

Cover the dough and let it rise in a warm place for about 1–1.5 hours, until doubled in size.

Heat oil in a pan over medium heat.

Shape the dough into small donuts and fry both sides until golden brown, about 2-3 minutes per side.

Remove the donuts onto paper towels to drain excess oil.

Serve with keto apricot jam (3.), strawberry sauce (6.), or cinnamon-dusted powdered allulose.

For true connoisseurs, you can also offer caramel sauce! (36.)

 

39.) Keto Chimney Cake (Kürtőskalács) with Allulose

While granulated sugar only begins to caramelize at 160–170 °C, allulose starts at 110–120 °C!

Thus, the lower-temperature caramelization of allulose allows you to quickly and easily create lighter or softer caramel in sugar-free sweets.

We will take advantage of this for this classic recipe, as it makes it possible to bake the chimney cake in a grill oven without drying out the dough!

• 500 g almond flour
• 5 dl coconut milk
• 4 eggs
• 250 g allulose (half into the dough, half onto the dough)
• Grated lemon zest
• 25 g yeast (double this amount if using dry yeast)
• 1 teaspoon honey (to activate the yeast)
• Salt
• Coconut oil or butter (for the outside)
• For rolling: walnuts, coconut, cocoa, cinnamon, ...

Crumble the yeast into 2 dl of lukewarm honeyed coconut milk and let it rise for 10 minutes.

Preheat the flour in the oven, then combine the eggs and ingredients thoroughly with the lukewarm milk. (If you have a bread maker, it is perfect for this.) When mixing by hand, sift the flour and knead for a long time.

Cover and keep warm in a turned-off oven. (Max. 30–40 °C!)

It also rises beautifully in the sun, where it gets energized as well!

After 10–15 minutes, roll it out to ~1 cm thickness and cut into strips.

Wrap around our preheated and greased (empty) soda cans. (Tuck the beginning and end of the dough underneath.)

Brush well with your fat of choice and roll in the allulose.

Place the cylinders into a lukewarm baking tray and continue rising in the turned-off, max. 30–40 °C oven.

We split the rising process into two so we don’t pop the carbon dioxide bubbles while rolling. This trick results in the wide and soft dough seen in the picture.

After 5 minutes, turn them over so the bottoms don't flatten.

After 10–15 minutes, remove and set the oven to 250 °C. (Top grill)

When it has reached the desired temperature, put the tray back in and rotate the cylinders every 3-4 minutes.

Once the outside is caramelized—and the dough is cooked—remove and toss in your desired topping while still warm.

When it has cooled slightly, remove from the cylinders and serve.

If it didn't turn out perfectly the first time, don't let it discourage you, because practice makes perfect! After the 3rd time, you'll be teaching it yourself! ;)

 

40.) Caramel Allulose Cottage Cheese Cake

A simple flourless cottage cheese base and a sugar-free caramel sauce made with allulose.

Every step of the recipe applies low-carb, ketogenic guidelines, resulting in a blood-sugar-friendly and diet-conscious dessert.

Ingredients (for 8 slices)

Cottage cheese cake base:

• 500 g full-fat cottage cheese
• 4 eggs
• 2 heaping tablespoons sour cream (or thick, full-fat Greek yogurt)
• 1 teaspoon vanilla aroma or extract
• 2 teaspoons lemon zest (optional)
• 1 teaspoon baking powder
• 7–8 tablespoons allulose (to taste)
• Pinch of salt

Keto caramel sauce:

• 250 ml heavy cream
• 60–65 g allulose
• 2 tablespoons butter
• 1 teaspoon vanilla aroma
• Pinch of salt

For the top:

• Fresh berries, mint leaves (optional)

Preparation:

Preheating: Preheat the oven to 170–175°C, on convection mode.

Cottage cheese base: In a large bowl, mix the cottage cheese, eggs, sour cream, vanilla, allulose, baking powder, and salt until smooth. You can use a hand mixer or a food processor to get it perfectly smooth.

Baking the cake: Pour the mixture into a greased cake tin lined with parchment paper. Bake for about 35–45 minutes, until golden brown and set (toothpick test).

Caramel sauce: In a small saucepan over medium heat, cook the heavy cream, allulose, butter, vanilla, and salt while stirring constantly.

When it has thickened and turned a light caramel color, remove from heat and let it cool.

Serving: Pour the caramel over the cooled cake and decorate with berries, mint leaves, or lemon.

Tips

If you want an extra soft cake, add another 1–2 tablespoons of heavy cream or plain yogurt to the batter.

To increase protein (sports, diet), you can also add 1 tablespoon of neutral-flavored protein powder.

Instead of caramel, dark chocolate or hazelnut cream can also be used, but allulose caramel is the true keto classic!

This recipe is completely sugar- and flour-free, sweetened with allulose, fits well into a keto diet, is low-carb, and delicious.

 

Be Creative!

As the examples above show, there is no limit to the creativity for meals, drinks, cakes, mousses, and ice creams made with allulose...

Feel free to experiment and enjoy sweet flavors guilt-free,

.... because,

you deserve it! ;)

 

 

Final Thoughts

Allulose is a keto baker's best friend, providing a sugar-like taste and texture without the carb load.

By carefully following baking times and ingredient combinations, you can make delicious, guilt-free keto desserts that satisfy cravings and support your diet.

Start experimenting today – replace allulose in your favorite recipes and enjoy low-carb treats that taste like the real thing!

 

Enjoy your meal!