If you're looking for the ultimate, luxurious, keto dessert, this sugar free keto lava cake recipe will be your new favorite on your keto diet! Quick to make, with options to make in your oven or instant pot! Just 4 grams of net carbs.
SUGAR FREE KETO CHOCOLATE LAVA CAKES
Want a decadent keto sweet treat that looks impressive, but is super easy to make? These Gooey Keto Caramel Chocolate Lava Cakes are so good!
They are really quick and simple. Perfect to make for a dinner party or just when you need a quick cozy up on the sofa kind of treat for your sweet tooth.
A sustainable keto lifestyle means I can enjoy sugar free keto desserts on special occasions.
I don't indulge nightly but when I do want the decadent taste of chocolate, I use high-quality ingredients, always wheat flour free since I'm gluten free and always with healthy fats or oils that aren't inflammatory.
This sugar free low carb lava cake recipe can be made nut free, and you can use any low carb sweeteners you prefer. You can make this in the oven or instant pot for an even quicker option!
Carbs in Regular Lava Cake Recipes
This nutritional data is taken from the keto app I use to track macros, Cronometer.
Trader Joe's Chocolate lava Cakes have 370 calories, 41 total grams of carbs, 22 grams of fat, 5 grams of protein and 25 grams of sugar.
Definitely not part of a keto healthy lifestyle and would definitely cause adverse reactions like high sugar cravings.
Make our keto lava cake recipe for just 4 g net carbs and no insulin spike!
HOW TO MAKE KETO CARAMEL MOLTEN LAVA CAKE
To start the recipe, you will need some simple ingredients to make the moist chocolate cake; dark chocolate, eggs, vanilla extract, almond flour or sunflower seed flour for nut free, sweetener of choice, butter and salt.
For the caramel molten chocolate center, you need, butter, sweetener, salt, and heavy cream.
Make the keto chocolate cake recipe:
Place the dark chocolate in a heatproof bowl. Add the bowl over a pan with a little boiling water. Simmer on a medium heat until melted.
In a clean mixing bowl, whisk the eggs and vanilla for 2minutes until super fluffy.
Mix the dry ingredients together (almond meal flour, sweetener and salt).
Add the butter and dry ingredients to the eggs and whisk again to combine. Pour the melted chocolate mixture into the egg mixture and whisk once more to combine.
Make the Sugar Free Caramel Sauce:
Place the granulated allulose and butter in a pan. Stir over a medium/ low heat with a spatula, about 2 - 2.5 minutes, until golden. If the butter separates, take off the heat and stir vigorously to combine.
Slowly add the cream while stirring. The mix will bubble so be careful. Cook for about 2 minutes on medium/ low until the caramel starts to thicken and coats the back of a spoon.
Remove from the heat. Fill each ramekin with just under ⅓ cup of batter. Add just under 1 tablespoon of caramel in center of the cake. Top with rest of batter.
OVEN METHOD VERSUS INSTANT POT
You will save a little time if you want to use the instant pot or you just don't want to heat your kitchen by turning on your oven, but either method of cooking will provide you a delicious gooey keto caramel molten chocolate cakes.
Oven Method
Place the ramekins on a baking tray and bake in oven for 9 minutes for a molten center. The middle should still have a slight wobble when you remove from the oven. Be careful not to over bake or the middle will set.
Instant Pot Method
Place the ramekins on steam rack into the bottom of the Instant Pot and add 1 cup of water. (If putting 6 in at once you can stack in a pyramid).
Secure the lid on theInstant Pot with the valve sealed. Set the timer for 6 minutes high.
Immediately quick release the pressure and remove ramekins from Instant Pot using a clean towel. Don’t let them sit in the instant pot or they will over cook.
CAN I SWAP LOW CARB SWEETENERS?
Swapping sweeteners in my recipes is not hard at all. I've made it even easier with my new sweetener conversion chart!
I've been creating sugar free recipes for the last 15 years using many different low carb sweeteners, like stevia leaf extract, stevia liquid, erythritol, monk fruit extract, liquid monk fruit and allulose.
I do not use artificial sweeteners or sugar alcohols like Maltitol, or sorbitol because studies show they spike blood sugar in most people.
My conversion chart is written from my vast experience with experimenting with all these sweeteners. You may see many of these conversion charts online, but they are not all the same and some I've seen I greatly disagree with.
You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking.
CAN I MAKE THIS NUT FREE?
You can easily make these luscious keto caramel chocolate pudding cakes, nut free if needed.
Simply swap out the almond flour used for sunflower seed flour. Sunflower seed flour is the easiest one to swap with almond with the same exact amount.
Do not swap with coconut flour because it is very absorbent and you will need a lot less plus you will need to increase eggs and/or liquid.
Other Quick Keto Dessert recipes you might enjoy;
SUGAR FREE KETO CARAMEL LAVA CAKES
Gooey Keto Caramel Lava Cakes
Ingredients
- 4 ounces 90% dark chocolate (or sugar free chocolate chips)
- 4 large eggs
- 1 teaspoon vanilla extract
- 2 tablespoons almond flour
- 4 tablespoons allulose granulated
- 1 pinch sea salt
- ⅓ cup unsalted butter melted
- 2 tablespoons unsalted butter (for greasing ramekins)
Caramel
- ¼ cup allulose granulated
- 1 tablespoon unsalted butter room temperature
- 3 tablespoons heavy whipping cream
Instructions
- Place the dark chocolate in a heatproof bowl. Add the bowl over a pan with a little boiling water. Simmer on a medium heat until melted.
- In a clean mixing bowl, whisk the eggs and vanilla for 2 minutes until super fluffy.
- Mix the dry ingredients together (almond flour, allulose and salt).
- Add the ⅓ cup butter and dry ingredients to the eggs and whisk again to combine.
- Pour the chocolate mixture into the egg mixture and whisk once more to combine. Set aside.
- Grease six, 3 x 2 inch or (8cm x 4cm) ramekins with butter.
Caramel
- Place the granulated allulose and butter in a pan. Stir over a medium/ low heat with a spatula, about 2 - 2.5 minutes, until golden. If the butter separates, take off the heat and stir vigorously to combine.
- Slowly add the cream while stirring. The mix will bubble so be careful. Cook for about 2 minutes on medium/ low until the caramel starts to thicken and coats the back of a spoon.
- Remove from the heat. Fill each ramekin with just under ⅓ cup of batter. Add just under 1 tablespoon of caramel to the center. Top with rest of batter.
Oven Method
- Preheat your oven to 350 degrees F. Place the ramekins on a baking tray and bake in oven for 9 minutes for a molten center. The middle should still have a slight wobble when you remove from the oven. Be careful not to over bake or the middle will set.
- Turn upside down onto plate and serve with keto ice cream.
Instant Pot Method
- Place the ramekins on steam rack into the bottom of the Instant Pot and add 1 cup of water. (If putting 6 in at once you can stack in a pyramid).
- Secure the lid on the Instant Pot with the valve sealed. Set the timer for 6 minutes high.
- Immediately quick release the pressure and remove ramekins from Instant Pot using a tea-towel. Don’t let them sit in the instant pot or they will over cook.
- Turn upside down onto plate and serve with keto ice cream.
Storage
- Best fresh for a molten middle or Tupperware in the fridge for up to 3 days.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Jackie
Can I use swerve in place of allulose??
Brenda
You could try that but it may not be as gooey as a caramel.
Laura Knight
Could I use a muffin tin for these - and double the recipe?
Laura Knight
barbara erb
please what temperature for the oven read through couldn't find any reference to it.
Thank you Barb
Brenda
This is right under the caramel directions.
Oven Method
Place the ramekins on a baking tray and bake in oven for 9 minutes for a molten center. The middle should still have a slight wobble when you remove from the oven. Be careful not to over bake or the middle will set.
Turn upside down onto plate and serve with keto ice cream.
Judy
At what temperature are the cakes baked? It doesn't say. I would expect it to be about 350 degrees F. but I would rather know for sure.
Brenda
Sorry just saw this and edited. Yes 350 degrees F.