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Dairy-Free | Desserts | Mediterranean | Recipes

Keto honey substitute with magical bee pollen

When you read the headline mentioning Keto honey, you most probably think this is a joke! Well, it is not. What kind of a Greek would I be if I did not devote at least one post to the main sweetener of Greek cuisine for millennia? I guess it’s a tricky task. As we know, on Keto, as well as on any other kind of low-carb diets, sugar is a big no-no! In particular, fructose is unwanted. You can read more about the reasons why fructose is so unhealthy in this article.

The usage of honey throughout history

Originally, honey was rarely available and used only on special occasions. For centuries, honey history is part of myths and legends where it is mentioned as a gift from the sky. The nectar, the ambrosia, food of the Gods are the words used throughout the ancient world to describe honey. Honey was believed to have many powers.

There are so many records about this gold liquid from China, India and the Nordic countries. It has been used for medicinal purposes in many civilisations.

People from Africa, from where the honey history began, then from Egypt, Greece, Spain, Israel and India, had been passionate honeycomb collectors, despite the fear of bee stings. For some unknown reason, the practice of beekeeping ceased during the time of the Roman Empire. Greeks understood that honey is not only important as food but as a remedy for healing. Ancient Greek recipe books are full of desserts and honey cakes. Cheeses were mixed with honey to make them more delicious.

The father of modern medicine, the Greek physician Hippocrates, wrote about the healing properties of honey and its benefits. He also believed that honey was good for the skin (which is the best way to use honey leftovers if you switch to Keto), and was not wrong because the honey can actually cure skin infections.

But we quit fructose!

Yes, we did and this includes honey consuming! Yet, a variety of original Greek recipes calls for it and you might have noticed the word “Meli” meaning honey in many Greek desserts or even main dishes. The question arises:

Can we make Keto honey?

Well, not actually. But we can create a substitute that will taste similar and have some of those health benefits. You can use it as a syrup for your Keto pancakes, waffles, biscuits, smoothies and salads. It’s worth trying because our goal is to make Keto lifestyle enjoyable, fun and healthy. Without missing anything from our previous gastro-habits.

For this recipe, I decided to use another extremely healthy bee product which has only 2g of carbs per tablespoon. Well, I am talking about bee pollen, considered as the ultimate health-boosting supplement by many specialists. It’s proclaimed to be boosting immunity by conventional and alternative medicine specialists.
So let’s see how we can make it!

Keto Honey Substitute

Preparation time: 30 minutes

Serving size (according to your liking, the nutritional data is provided per a container of 400 ml)


  • 500 ml mineral water
  • 1 medium organic lemon
  • 2 tbsp grass-fed beef gelatine (additional 100 ml water for soaking)
  • 1 tsp cinnamon (or 2 cinnamon sticks)
  • 1 tsp  whole cloves
  • 4 tbsp organic monk fruit sweetener or 4 micro scoops 100% stevia extract
  • 1 tsp ground vanilla bean (or vanilla extract)
  • 2 tbsp bee pollen
  • 12 drops propolis


  1. Place the mineral water with monk fruit and spices in a deep pot
  2. Wash and slice the lemon and add it to the water
  3. Bring the mixture to a boiling point and then reduce the heat. Let it simmer for 7 minutes
  4. Remove the lemon slices and cloves
  5. Mix the gelatine with water and add it to the mixture. Keep stirring and cook for another 7 minutes or until gets thicker
  6. Remove from the heat. Let it cool down. Occasionally stir with a whisk.
  7. Using a ladle take out a small amount of the mixture and pour it into a smaller bowl. Add the organic bee pollen and propolis drops and mix well.
  8. Using a metallic strainer, strain the mixture into a glass mason jar
  9. Let it cool down totally and place in the refrigerator
  10. The Keto honey substitute will solidify in the refrigerator
  11. Before using it, take some amount out of the jar and leave it at the room temperature for 10 minutes. it will have a syrup or honey consistency
  12. Use within 10 days

keto honey nutriton facts label

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