The Best and Worst Keto Syrups for Pancakes and Waffles

minute read | Last update: Nov 30th2022

This article is backed by studies and reviewed by a certified dietician.

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Pancakes are a staple of every household and are the most-loved breakfast delicacy around the globe. However, what good is a pancake or a waffle without syrup oozing from it?

But the big question remains unanswered. Can you add some mouth-watering maple syrup to your low-carb pancakes?

With the keto diet becoming a hot topic, few brands have released keto syrups for pancakes for consumers to enjoy their breakfast better. These sugar-free, low-carb, ketogenic syrups have keto-friendly sweeteners, which makes them safe for ketosis.

Even though few brands claim it to be sugar-free, it is not all safe for keto dieters. Some of these keto-friendly syrups for pancakes contain artificial sweeteners and flavors that can kick you off ketosis. As a result, it is vital to know what to look for in your keto-friendly syrup.

Read along to know the best keto syrup for pancakes available to make a wiser decision.

Is Maple Syrup Keto-Friendly?

Maple syrup is usually seen as a healthier alternative to pancake syrups. Hence, let's make one thing clear- maple and pancake syrup are not the same. Pancake syrups are loaded with fructose, artificial colors, preservatives, and more.

On the other hand, maple syrup is made of natural sap from the maple tree. It contains no chemical ingredients or added sugar. The raw sugar caramelizes, resulting in the thick texture of the syrup. Also, with 10 gallons of sap, one can make 1 quart of maple syrup.

However, regular maple syrup is not keto-friendly since it contains sugar and carbs that aren't keto-friendly in any way.

It isn't solely the texture where they differ. Real maple syrup has a clean flavour over other pancake syrups that have a predominant sugar taste. Even though pure maple syrup is considered a healthier alternative to pancake syrup, it still adds sugar to your meal.

Furthermore, the sugar-free versions of maple and pancake syrups are not all apt for a keto diet. Most of these packaged syrups may contain artificial flavours, colours, preservatives, which can affect your ketosis.

So, what kind of pancake syrup is keto-friendly?

There are a few recommended keto-friendly brands that are a great alternative to regular syrups. Before you jump into shopping for an ideal keto-friendly syrup, you need to be adept with factors to attain a low-carb product.

So, how do you ace it?

Things to Consider Before Buying a Keto-friendly Maple Syrup

Keto-friendly syrups for pancakes are supposed to complement the keto diet. But do they do it in reality? Before zeroing in on a syrup, you may want to make a checklist to decide on its potency:

Check the carb content

The modus operandi of a keto diet is to break down body fat to release energy. For that to happen, the carb intake should be restricted to a minimal level. This is why normal syrups need to be substituted with sugar-free ones.

However, you must maintain caution while selecting the appropriate substitute.

Keto syrups for pancakes usually come with 1-2 grams of carbs per serving.

Keto Approved sweetener

Here are five keto-approved sweeteners that require thorough consideration to guarantee an uninterrupted progression of the routine:

  • Stevia: This natural sweetener with little carbs can be used in liquid or powder form to sweeten anything.
  • Erythritol: With the mimicking ability to produce the taste of sugar, this sugar alcohol contains only has 0.2 calories/g.
  • Xylitol: Rise in blood sugar level due to calorie content in this sugar alcohol may not be as high as normal sugars, but they are guilty of causing digestive issues if consumed in high doses.
  • Monk Fruit Sweetener: Mogrosides in this calorie-free natural sweetener help manage blood sugar levels. But it falters in the fact that different brands mix various sugary additives that increase the calorie content.
  • Yacon Syrup: Though it contains carbs, this sweetener helps in controlling the blood sugar level. They should be avoided while cooking as their fibres are prone to break down at high temperatures.

Check the Ingredient List

Many times, syrups may be presented to you as keto-friendly. However, the reality may be a far cry if you check the list of ingredients. Artificial sweeteners and flavours loaded with carbs would leave you in the lurch with spiraling health.

So, what are these ingredients you should say NO to right away?

  1. Corn syrup
  2. Chemical flavours and colors
  3. Gluten
  4. Artificial sweeteners such as sucralose
  5. Artificial sweeteners like aspartame, sucralose, saccharin, maltitol, etc.
  6. Harmful preservatives

In essence, if you spot these added flavors and harmful ingredients, you should immediately switch to another brand. Look for products that have natural sweeteners so that you do not have to compromise on the taste.

Double-Check the Preservative Content

Preservatives should be a complete no-no for the sake of general well-being. To avoid any inflammation during your keto diet, check the syrup's preservative and artificial food dye content before buying.

Best Keto Syrup Options

Now that you know the indicators to contemplate before buying a keto-friendly syrup for pancakes, here are our top picks!


These sugar-free keto syrups for pancakes taste close to real maple syrup, without a doubt. Sweetened with monk fruit, these keto syrups for pancakes are calorie-free and taste delicious. Moreover, it contains natural flavors with plant-based preservatives and natural citrus extracts.

You can find it here on Amazon.

Nutrient Fact Check


  • Keto-friendly pancake syrup
  • Great taste and smell
  • Natural sweeter
  • Natural flavorings


  • Not a very likable taste for all

Walden Farms Syrup

These calorie-free syrups for pancakes, though loaded with goodness, isn't entirely keto-friendly. Made with real maple flavors and pure vanilla extract, it is a great alternative to other syrups.

You can find it here on Amazon.

Nutrient Fact Check

  • 0 g of net carbs
  • No sugar
  • No gluten


  • Calorie and sugar-free syrup
  • No gluten
  • It contains natural maple and vanilla extract
  • Added alongside pancakes and smoothie


  • It contains sucralose instead of natural sweeteners
  • Contains ample preservatives (sodium benzoate, caramel colours)
  • Zero fibre content

ChocZero Syrup

This keto-friendly syrup for pancakes has the thickest texture available on the market today. ChocZero has minimal ingredients and uses monk fruit extract for added sweetness with one net carb per serving.

You can find it here on Amazon.

Nutrient Fact Check

  • 32 calories
  • 0 g protein one teaspoon
  • 0 g fat one teaspoon
  • 1 g net carb


  • Monk fruit as a natural sweetener
  • Natural maple flavoring
  • One net carb content
  • Contains non-GMO ingredients


  • May contain caramel color instead of plant based-coloring

Pyure Organic

Pyure keto syrups for pancakes are organic and naturally sweetened with erythritol and stevia. It offers the same taste and texture as the real maple syrup and has lower caloric content and carbs.

It is high in fibre and contains plant-based extracts for its coloring and hence ideal as keto syrup for keto pancakes.

You can find it here on Amazon.

Nutrient Fact Check

  • 70 calories
  • 2 g net carbs
  • 0 g fat one teaspoon
  • 0 g protein one teaspoon


  • No artificial flavours and sugar alcohol
  • Stevia and erythritol as sweeteners
  • 13 grams of fiber
  • Non-GMO organic ingredients


  • It has 10 grams of erythritol, which isn't easily digestible.

All-U-Lose Maple Syrup

Are you looking for keto strawberry syrup for pancakes? Then All-u-Lose is an ideal sugar-free maple syrup alternative. It is sweetened with allulose, has low calorific content, and contains a natural maple flavor.

You can find it here on Amazon.

Nutrient Fact Check

  • 2.68 calories
  • 0.32 g net carbs
  • 0 grams of fat one teaspoon
  • 0 grams of protein one teaspoon


  • Natural maple flavor
  • Allulose as sweetener
  • Low calorific content
  • Minimal ingredients


  • Consistency may be thinner

Nature's Hollow Maple Syrup

Nature's Hollow syrup has one of the lowest carb content. If you are a keto dieter, you can add them to your pancakes, waffles, toast, and more. Made with the natural sweetener Xylitol, you can chalk out the sugar intake from these syrups.

You can find it here on Amazon.

Nutrient Fact Check

  • 25 calories
  • 0 g net carbs
  • 0 g protein
  • 0 g fat


  • Sugar-free maple syrup
  • Low-calorie and low-carb content
  • Available in different flavours
  • Non-GMO vegan syrup


  • It may have a thinner viscosity

Can you Prepare Sugar-Free Maple Syrup at Home?

So, what kind of syrup for keto pancakes is ideal for dieters? Homemade keto syrups for pancakes are for a keto diet. Hence, here is a keto syrup for pancakes recipe that you can prepare at home and add to your breakfast platter:


  • Natural maple extract for added flavour to the syrup
  • Water, preferably cold
  • Xanthan gum to thicken the syrup
  • Natural sweeteners like monk fruit, erythritol, brown sugar
  • Salt
  • Extract of butter for a buttery flavour

So, now that you have all the flavours in hand, how do you prepare this homemade keto syrup for pancakes?


  1. Mix the cold water with xanthan gum and whisk it. Keep it aside to thicken it.
  2. Add the other part of the water and sweetener to a saucepan. Place it over the heat and boil.
  3. Now, add the thicken water content to the saucepan and whisk it well.
  4. After whisking it well, add the flavours, salt and butter extract. Whisk it again to combine all the ingredients proportionally.
  5. Once done, keep It aside before using it with your keto pancakes.

You can follow the same instructions for preparing keto vanilla syrup for pancakes for a change.

Wrapping Up

Maple syrup is undoubtedly an excellent breakfast option. Also, yes, there are an array of sugar-free maple syrup options available in the market. However, only a few qualify to be keto-friendly for pancakes.

After taking into consideration every ingredient and nutritional value, ChocZero has emerged as the clear winner! With its thick consistency and perfect sweetness level, all keto-dieters must try this gem of a keto syrup for pancakes. With minimal ingredient content and 1 g net carbs, ChocZero is hands-down the best amongst thousands of brands.

Even though we zeroed down to one, you can always experiment with the available options to suit your taste. With a multitude of keto syrups for pancakes available, your keto breakfast doesn't have to be monotonous anymore!


Is honey or maple syrup keto-friendly?

Long story short: no.

Being the healthier substitutes for sugar, weight watchers swear by their name. However, keto followers steer clear. And why? With a low carb and high fat intake, the keto diet aims at using stored body fat as a source of energy.

As both honey and maple syrup have bundles of calories and healthy carbs required for metabolism, they may interfere with the efficacy of the diet.

However, maple syrup lovers may not have to compromise completely after all. There are sugar-free maple syrups that can be savoured by the keto followers after assessing their carb content, sweetener and ingredients.

What can I use instead of syrup for pancakes?

If you don't have maple syrup for your pancakes and waffles in your kitchen, you can surely experiment with other food substitutes. Start with some basic honey or a strawberry jam, blueberry syrup, peanut butter, fresh fruits, and more.

However, if you are on a ketogenic diet, you may have to replace these with keto-friendly syrups for pancakes, like organic peanut butter.

What syrup is good for keto pancakes?

For a syrup to be good enough for a keto pancake, they need to adhere to a few criteria. A syrup with minimal-carb, healthy ingredients and a non-toxic and safe sweetener can be served with pancakes in a keto diet.

So, a few keto-approved syrups like Lakanto and ChocZero low-carb are considered ideal for your keto diet. Both resemble the real maple syrup in flavour and texture and are mostly sweetened by monk fruit and erythritol. It accounts for the low net carb content, as low as 1g in a two-tablespoon serving.

Maple syrups like ChocZero contain only 1g of carb per serving while being free of preservatives.

Apart from these, you can even try experimenting with homemade keto syrup for pancakes. Control the carb count by controlling the ingredients to achieve the keto goal while you surprise your tastebuds.

What do you eat with keto pancakes?

To add some more drama to your keto-pancakes, you can mix and match them with varied toppings. Firstly, keto buttermilk syrups are a great option to top up your keto pancakes. Apart from sugar-maple syrups, you can try your hand on maple vanilla, caramel, and coconut flavors too.

What could be better than natural peanut butter in your breakfast platter? For this, opt for a sugar-free and canola-oil free version made with organic peanuts that are keto-friendly.

How many carbs are in pure maple syrup?

Pure maple syrup has a unique and sweet flavor which is used worldwide for varied dishes. It can be used as an alternative to other sweeteners and provides nutrients in vitamins and minerals.

A tablespoon of maple syrup contains 13 grams of carbs and 0 grams of fat, making it a healthy source of energy.

About the author

The Authentic Keto Team is here to bring you health tips that help you with losing weight fast. We focus on a clean keto diet for beginners because we believe that is the easiest and most simple way to healthy eating. Our keto weight loss tips will not only bring you into ketosis fast but will also help you to improve your mental health, sleep problems, and wellness.

- Our goal is to make keto success easy. -

  • The best keto maple syrup I’ve had in both taste and consistency is by combining a small (~13 oz) bottle of lakanto sugar free maple syrup with a bottle of choc-zero sugar free maple syrup (also ~12 oz) in a heated sauce pan. Lakanto is too watery in my opinion, and choc-zero is too thick for maple syrup (much better as ice cream topping in its natural consistency). However, if you mix them approximately 50-50 and it is an absolutely phenomenal tasting syrup with perfect consistency.

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