When most people think about gummies or candy, they usually think about sugar and corn syrup, which are ingredients that you cannot eat when you are following a ketogenic diet.
However, it is actually very possible to make your own gummy snacks at home without using any sugar at all.
This recipe uses simple ingredients to create a snack that has a very nice texture and tastes great, but it fits perfectly into your low-carb lifestyle.
The ingredients for this recipe are very basic, and you might already have most of them in your kitchen right now. We will be using a combination of milk and heavy whipping cream to give the gummies a rich and creamy base.
To make them set and hold their shape, we use gelatin powder, which is very easy to work with. We also add vanilla bean powder for a gentle and pleasant flavor.
Making these gummies is a very straightforward process that does not require a lot of time or effort. You essentially just need to mix your liquids and powders, heat a portion of the mixture to dissolve the gelatin, and then combine everything together.
👍 Why You’ll Love This Recipe
High Protein Content: One of the biggest struggles on a keto diet can be hitting your daily protein goal without eating a heavy meal like steak or chicken. These gummies solve that problem perfectly because they are made with five tablespoons of whey protein powder.
This means you can enjoy a small snack while watching TV or working, and you are actually feeding your muscles and helping your body stay strong without having to cook a big piece of meat.
Great Texture: Thanks to the gelatin and cream, they are smooth, slightly chewy, and melt in your mouth. It is a nice change of pace if you are tired of eating crunchy nuts or dry protein bars and want something soft and pleasant to chew.
Good Post Workout Snack: After you finish exercising at the gym, your body needs protein to help repair your muscles. These gummies are an excellent option for a post-workout snack because the whey protein is absorbed quickly by the body.
✨ Recipe Ingredients
- 6 oz (170g) Milk
- 6 oz (170g) Heavy Whipping Cream
- 2 teaspoons Vanilla Bean Powder (I recommend this one– amazon link)
- 2 1/2 tablespoons Gelatin Powder (I used this one– amazon link)
- 5 tablespoons Whey Protein Powder
You also need: gummy bear / different shape silicone molds
👨🍳 How To Make
Follow this easy recipe:
Step 1
Add the heavy whipping cream, milk, protein powder, and vanilla to a mixing bowl. Mix well.
Step 2
Pour half of the mixture into a small saucepan over low heat. Add the beef gelatin, stirring until the gelatin is completely dissolved. The mixture will thicken.
Step 3
Pour the heated mixture into the remaining mixture (from step 1), and stir to combine.
Step 4
Pour into molds and put them in the fridge for 30 minutes to set. Enjoy!
💡Tips
1. Don’t Let the Mixture Boil
When you are heating the milk and cream in the saucepan to dissolve the gelatin, you need to keep your stove on a low setting and watch it closely.
You want the liquid to be hot enough to melt the gelatin granules so they disappear, but you absolutely do not want the liquid to reach a boiling point where it is bubbling aggressively.
If you boil gelatin, it can lose its strength, which means your gummies might end up too soft or runny.
Also, since you are using dairy products like cream, boiling them can sometimes cause them to separate or curdle, which will give your gummies a grainy and unpleasant texture instead of being smooth.
2. Whisk the Protein Powder Well
In the first step of the recipe, where you mix the cold liquids with the protein powder, you should take your time to ensure every single lump of powder is gone.
Protein powder is famous for creating little dry clumps that hide in the liquid, and nobody wants to bite into a gummy and get a mouthful of dry, chalky powder.
Use a small wire whisk rather than a spoon, and beat the mixture vigorously for a minute or two.
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FAQ
Can I use collagen peptides instead of gelatin powder?
No, you absolutely cannot use collagen peptides for this recipe. This is the most common mistake people make. Even though they are both healthy powders that come from beef, they act very differently.
Collagen peptides are designed to dissolve completely in liquid without thickening it, so if you use them, your mixture will remain liquid forever and never turn into a gummy.
Keto Protein Gummies
Print RecipeIngredients
Instructions
- Add the heavy whipping cream, milk, protein powder, and vanilla to a mixing bowl. Mix well.
- Pour half of the mixture into a small saucepan over low heat. Add the beef gelatin, stirring until the gelatin is completely dissolved. The mixture will thicken.
- Pour the heated mixture into the remaining mixture (from step 1), and stir to combine.
- Pour into molds and put them in the fridge for 30 minutes to set. Enjoy!
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