All five Cookbooks by Carrie Brown are now available as physical books, and digital books in pdf format (readable on any device, including Kindle).

For everyone wanting to feel fantastic without giving up taste, improve their health dramatically, and lose body-fat, these cookbooks are crammed with delicious, nutritious, health-boosting recipes that will help in your quest for improved wellness and increased fat-loss while keeping your taste buds insanely happy.


Developed for people who are following any of the following lifestyles:


Banting  |  Bulletproof  |  Clean Eating  |   KETO  |  LCHF   |  Low Carb  |  Paleo  |  Paleo+dairy  |  Primal  |  SANE  |  Vegetarian  |  Wheat Belly  |  Whole30  |  WildDiet


Dairy-free (with slight modification)  |  Diabetic  |  Egg-free (with slight modification)  |  Gluten-free  |  Grain-free  |  Soy-free  |  Sugar-free  |  Weight-loss


Just hit each image to get full details on the scrumptiousness contained in each one and order the format you love the most.



The KETO Ice Cream Scoop The KETO Crockpot Cookbook | Carrie Brown



























101 KETO Beverages Cookbook





















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Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Vanessa - Hi, Carrie,

    I bought the soup cookbook and am loving it. It’s the easiest way to start the day off right with lots of veggies without getting chilled. The Carrot & Celery Seed soup is one of my favorites.

    Last night I made the Ginger Carrot (etc) soup. I am not sure we have ground ginger, so I substituted fresh ginger, which I already had handy. The soup tasted a bit strange and I’m not sure whether to blame the vegetable broth concentrate I used (the instructions are in Chinese, so I had to guess at the proportions) or the fresh ginger. Does it really make a big difference to use ground ginger instead of fresh?


  • Jessica Durham - Carrie
    I love listening to you and Brian on your podcast! And I just ordered your Icecream and crock pot books!

  • Tamara Elliott - I just finished listening to the podcast on sweeteners. Could you guys give your feedback on monkfruit? I love it and am looking for thoughts on this relatively new to me sweetener.



  • steve bollinger - Carrie, Why dont you break down the macros in your smarter ice cream ebook?ReplyCancel

  • Meran - Hi! Just bought your keto ice cream book. Looks good except for all the guar gum. I have a terrible reaction to guar. Can I substitute a different gum for it?ReplyCancel

  • Cristi - I just bought the Keto crockpot book and I am so so excited! I think this will be a life changer for me and my family. Thank you!ReplyCancel

  • Pualani Wagner - Just ordered your book can’t wait…ReplyCancel

  • Patti - I am thinking of buying the soup book, but don’t eat beef or sweeteners. Are there enough recipes that don’t include these ingredients left?ReplyCancel

    • carrie - HI Patti – yes! There are no sweeteners in the Soup Book and plenty of non-beef recipes! You’ll find loads of useful recipes. Hope that helps!ReplyCancel

  • willow - hi carrie

    made the sour cream blueberry scones last night and it was slightly disastrous. i have no kitchen scale, so didn’t know how to weigh out the almond flour in grams or ounces, so i used volume measurements and used about 2 cups. came out with a crazily wet dough, so ended up adding another 1 or 1-1/2 cups (didn’t measure, just kept pouring until it wasn’t wet pudding anymore). i also subbed vegan butter and also a problem?

    they taste all right, but came out flat and very spongey. like spongey, lumpy pancakes. any chance you can give the almond flour measurement in cups (not grams or ounces) and also advise on what to do if subbing vegan butter and vegan sour cream?

    i know you hate subbing stuff, i am sorry! and you are awesome!ReplyCancel

    • carrie - Oh dear, Willow. I am so sad to hear about your disaster. Measurements are super-important when baking. Baking is science and if you are not exact you will get unfortunate results like you experienced. There is no cup equivalent for weights of dry ingredients, and if you use cups for measuring dry ingredients you will always struggle to get good results because volume measures are highly inaccurate.

      Also, I am afraid I have never used vegan butter or sour cream, so can’t comment on that. Sorry I can’t be more helpful on this one :-( Love to you!ReplyCancel

      • willow - thank you for the empathy, i guess i need to buy a kitchen scale to avoid future disasters. will do! love back at you! :)ReplyCancel

  • Tracy Pfeiffer - Hi Carrie, have you tested your ice creams with different sweeteners? I can’t have xylitol in my house because I did almost kill my dog and the vet bill was $1800. He seeks it out, boohoo. Let me know if you have. Thank you so much! TracyReplyCancel

While The KETO Ice Cream Scoop Cookbook was being written, a member of our little Keto Kitchen Facebook Group yelled (in writing), “Make KETO Waffle Cones!”

Thus, you have Facebook to thank for these coming into existence. When it comes to ice cream I have always been a cup girl as opposed to a cone girl.  Just give me the ice cream!  I don’t need no stinkin’ cone.  Luckily for y’all, Facebook intervened.  KETO Waffle Cones it is.

If you’ve been looking for KETO Waffle Cones for your KETO Ice Cream, your ship has just come in.  Did I mention how crisp they are?  They’re really crisp!  They’re slightly thinner and {intentionally} sightly less sweet than the ones you get at the regular ice cream parlor, but that won’t bother you lovely KETO peeps. And if you prefer a Waffle Bowl for your ice cream over a handheld cone, these work perfectly for those, too.

I made these KETO Waffle Cones super simple to whip up. The only trickier part is getting used to your Waffle Cone Maker. There’s a few tips and tricks detailed below – I encourage you to read them before you pour that first waffle cone on the maker.  NOTE: NO, this batter does NOT work in the oven or in a pan on the stove. I tried for you, repeatedly. (They need whole new recipes and I am working on them).

For the very best KETO ice cream around – and by very best we mean better than premium regular ice cream – check out The KETO Ice Cream Scoop Cookbook, and whip up some Butterscotch Bling, Ballistic Coffee, Bubblegum Bliss, or any of the other 52 flavors of ice cream for your Waffle Cone.  Need an ice cream maker to churn up those recipes?  This is the one I recommend: Cuisinart ICE-21 or Cuisinart ICE-100. I have them both.

If you need help deciding between the two churners, we did a podcast for you on that!  I also did some videos on KETO Ice Cream that you might find useful in your ice cream making endeavors.

I’ll stop waffling now and give you the recipe. (Sorry)


Waffle Cones

Author: Carrie Brown | Prep time:  5 mins   |   Cook time:  4 mins per waffle    |   Total time:  9 – 28 mins  |  Serves: 7

What You Need

What You Do

  1. Put the eggs, erythritol OR xylitol, vanilla extract, maple extract, and avocado oil in a mason jar or bowl and blend well with an immersion blender if you have one, a whisk if you don’t.
  2. Place the almond flour and konjac flour in a small bowl and mix together well.
  3. Add the almond flour mixture to the egg mixture and blend until completely mixed and smooth.
  4. Leave the Waffle Cone batter to stand for 15 minutes. DO NOT SKIP THIS STEP. Trust me. The batter needs to thicken or you will get very thin, fragile waffles and you’ll be sad.
  5. Pre-heat your Waffle Cone Maker.  If you have the same model as me then I used a setting of 2 1/2.
  6. Pour batter into a 1/4 cup measuring cup, but slightly under-fill it. If you don’t use cups to measure, you want 3 1/2 TBSP batter.
  7. Pour batter onto the bottom plate of your waffle iron, slightly above the center.
  8. Close the lid and set a timer for 4 minutes.
  9. When the timer goes off, lift the lid. Depending on the color waffle that you prefer you can lower the lid and cook a little longer.
  11. Using a spatula slid underneath it, carefully lift the waffle off the iron and transfer it to a clean towel on your kitchen counter.
  12.  Leave the waffle for a minute or two to cool down, and then, using the cone form that came with your waffle cone maker, roll the waffle around the cone. There are comprehensive instructions in the manual and I encourage you to read them first.
  13. Once you have rolled the waffle around the form, press it in place against the counter to seal the seams.
  14. Leave the waffle on the cone form to cool and go cook the next waffle.
  15. When the second waffle is cooked, remove the cone form from the first waffle cone and place the waffle cone in a glass to cool completely.
  16. Repeat until you have made 7 waffle cones.
  17. Stand back and admire your spectacular, fully-KETO handiwork, and prepare for the flood of high-fives from your family and friends.


Top Recipe Tips

  • You can sub other suitable KETO oils, but the flavor will be altered, and in the case of olive oil, drastically. I recommend avocado oil for the best flavor.
  • You cannot sub the almond flour with coconut flour successfully.
  • If your waffle cools too much before you roll it and is no longer pliable, pop it back in the waffle cone iron for 20 seconds and it will return to it’s initial pliability.
  • If you want Waffle Bowls, you can either drape a waffle over an upturned mason jar, wide glass, or similar kitchen object, or you can drop it into a bowl and make folds in the sides with your fingers (see above picture of finished bowl using this method).
  • Stack the Waffle Cones inside each other and store in a large Ziplock bag, carefully expelling as much air as possible.  You can also store in an airtight container.
  • Plug the bottom end of the cone with melted 100% chocolate or a KETO marshmallow from the The KETO Ice Cream Scoop Cookbook, to stop the ice cream dripping on you through the hole.
  • NO, this batter does NOT work in the oven or in a pan on the stove. I tried for you, repeatedly. They need new recipes and I am working on them.
  • I use Olive Nation extracts (link in recipe). They are typically cheaper via Amazon than directly from Olive Nation because of the shipping.


Helpful Cooking and Recipe Links


Podcast Episodes and Videos





Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Minta June Hale - Now I’m really sad my Carrie kitchen tasting days are over!ReplyCancel

  • MarySue Moffet - As much as I love new toys, I don’t want to have to buy another small appliance.
    I have a Cuisinart Griddler with the interchangeable plates. Do you think I could pull this off using the griddle plates but pressing like a waffle? Interested in your thoughts.
    Thank you!ReplyCancel

By very popular request, in our cookbook, The KETO Soup Bowl, there is an awesome recipe for Chicken and Dumplings. Except the Dumplings part is not in the cookbook. Instead, it’s here. That’s because it’s a work in progress. They’re great dumplings, but the process of making them is a little finicky, and instead of putting it in the cookbook where I couldn’t update it, I am putting it here so you can always know you are getting the latest, greatest version as I improve and refine it for you.

Dumplings for Soups and Stews

The part that is finicky is the timing. I found that the timing was critical, so I highly recommend that you walk yourself through the recipe before you start so that you have everything at the right point at the same time. In short, you need to have the soup or stew at a rolling boil at the same time the dumplings have been rested for exactly 15 minutes.

Don’t mix the dry and wet ingredients together until you are ready to focus on immediately mixing the dough and rolling the dumplings. The dough takes barely a couple of minutes to mix, and then you divide it into 12 and quickly roll each piece into a ball. You then rest the dumplings for exactly 15 minutes, at which point the soup or stew needs to be at a rolling boil so that you can drop the dumplings in. I recommend using a slotted spoon to lower them in so you don’t splash hot liquid all over yourself.

Dumplings for Soups and Stews

If you do not rest the dumplings for 15 minutes, they will explode and fall apart in the hot liquid. Don’t ask me how I know this. Let me just say, the first time it happened it was super fun, and I laughed like a hyena, scaring the ‘kids’ in the process.

If you let them rest too long they will not puff up in the hot liquid and will be very stodgy.

15 minutes resting time is critical.

As soon as you have spooned the dumplings into the boiling liquid, reduce the heat to low, otherwise the dumplings will get too battered about. Also, put the lid on, set the timer for 10 minutes, and DO NOT LIFT THE LID.

Dumplings for Soups and Stews

The good news is, if you have to have a couple of goes at these before you get them right, you are not wasting a huge amount of ingredients. I suggest, if you are a little nervous about ruining the soup when you drop them in, that you drop the dumplings into a pan of boiling water instead of the soup, cook them in the water, and then spoon them into the soup to serve once they are cooked. That way, if they do explode or fall apart you can just make another batch and not have soup full of exploded dumplings.

I also highly recommend using a timer for the resting and cooking, because our minds are very good at playing tricks on us when it comes to time.

One final word: if you’re looking at the quantities in the recipe and thinking. ‘There’s no way that’s going to make 12 dumplings!”, it does. I’ve done it multiple times. The capacity of konjac flour to swell is quite remarkable. Trust me. 12 dumplings shall be yours.

Now, off you go! Have fun!


Dumplings for Soups and Stews

Author: Carrie Brown | Prep time:  20 mins (incl. rest)   |   Cook time:  10 mins    |   Total time:  30 mins   |   Serves: 4 – 6

What You Need

What You Do

  1. Read through the instructions above and below the photos. before you start! Please!
  2. Place the almond flour, sea salt, baking powder, and konjac flour into a bowl and stir until completely mixed.
  3. In a small jug whisk together the eggs and water well.
  4. Pour the whisked liquid into the dry ingredients and stir very well until thoroughly combined into a dough.
  5. Quickly divide into 12 equal pieces and roll each piece in your hands to make balls.
  6. Leave to rest for 15 minutes BUT NO MORE.
  7. With your soup or stew at a rolling boil, spoon the dumplings into the boiling liquid and then immediately turn the heat to low so it’s at a simmer. OR, until you are comfortable with the process: bring a pan of water to a rolling boil and spoon the dumplings in there instead.
  8. Cover the pan and cook for exactly 10 minutes – use a timer!
  9. After 10 minutes turn the heat off and either serve your meal straight from the pan, or, if you cooked your dumplings in water, carefully spoon them into the soup or stew before serving.


Top Recipe Tips

  • This recipe will be evolving as I continue to trial and refine it, to make it easier and less likely to fail.
  • Until I have made it less finicky, please read through all the notes above and below the pictures before you start so you get a feel for the process.
  • I am not lying when I say these are a little temperamental, but I tried them multiple times once I got the recipe to this point, and got a good result every time. The tricky part is the timing. If you do not let them rest long enough they will explode and fall apart in the hot liquid. If they rest too long they won’t puff up and will be stodgy. So the timing is critical, and I am working on refining the recipe to remove this timing issue.
  • Check out the Ingredients Guide for information on ingredients.
  • Where Are The Macros and Nutritional Info?


Helpful Cooking and Recipe Links


Podcast Episodes


Dumplings for Soups and Stews



Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Minta June Hale - Looking forward to this one!ReplyCancel

You might not have been expecting some quirky alternative medicine recipe to show up in here, but you know me – I do like to keep things interesting for you. I give you Liposomal Vitamin C – so you can be awesome through all the germs that Mother Nature tosses at you and yours.

Liposomal Vitamin C is something that I have been making and drinking daily for a few years now. It’s been a pretty darn magical addition to my routine. That is, until I got busy and got out of the habit of making it. Which is why, back in late December last year, I got really sick. And I mean, lie-on-the-couch-for-6-days sick.

And then, my BFF got back from her family vacation to the East Coast and immediately came over to administer emergency first aid in the form of a vat of freshly made Liposomal Vitamin C.

I drank half a batch immediately. An hour later I was feeling 5000% better, and a few hours after that I was up and about, for the first time in 6 days.

Since this ghastly head flu thing seems to do the rounds across the entire country every year I thought y’all might like to know how to stop it in it’s tracks.  As for me, I’ve got this back on my regular schedule now, never to deviate from it again!

Here’s why Liposomal Vitamin C is way better and way more effective than vitamin C in tablet or capsule form:

  • The lecithin forms a layer of fat around the vitamin C, which means that way more of it is able to be absorbed in the intestine, so you get much more vitamin C inside you.
  • You don’t get diarrhea from taking large quantities of liposomal vitamin C like you do with vitamin C in tablet or capsule form. This is because it is mostly all absorbed. With tablet and capsules, the vitamin C that isn’t absorbed (most of it) causes water to be drawn out of the body and into the intestine….hence disaster pants. So, you can seriously super-dose with liposomal vitamin C which you can’t do with other forms.
  • Making your own liposomal vitamin C at home is waaaaaaaay cheaper than buying it commercially. And once you get the production down, you’ll realize how easy it is.

The way we get the lecithin fat molecules to wrap around around the vitamin C is by mixing them and then treating them with ultrasonic waves. The easiest way to do this is in a simple ultrasonic jewelry cleaner. Weird? Yes. Effective? Also yes.

A few things to note:

  • Place the ultrasonic cleaner and the jar of mixture on a cloth or other tea towel. Because you don’t want the ascorbic acid in the vitamin C to stain or otherwise mark your counter tops. Well, at least, I assume you don’t.
  • Make sure your water is not warm. The heat will render the vitamin C less effective.
  • Blend on low so as not to generate enough heat to warm the solution.
  • The blending and soaking helps the vitamin C to dissolve better. It is highly likely that you will still find some undissolved vitamin C in your solution after blending and soaking.
  • The soaking of the lecithin makes sure it is all dissolved.
  • Make sure you stir with something wooden, or at least NOT metal.
  • Store the finished product in the fridge in an airtight container.
  • Rinse your mouth out after you’ve drunk liposomal vitamin C. Because ascorbic acid. You don’t want to dissolve the enamel off your gnashers.

When I am taking this daily I typically drink 1/4 cup. So one batch provides 6 servings for one person.

In an emergency situation like I had this week I drank a whole batch split into two servings – once when I got up, and once before I went to bed.

I have added links to the exact products I use in the recipe. I know these brands work well. I cannot guarantee the same results if you use other brands which may not be as effective or pure.

And one last thing: the taste. Think pure, fresh grapefruit juice. And then times that by ten. Can you say TART?? You might well want to treat it like a shot – down the hatch, lads!!


Liposomal Vitamin C

Author: Carrie Brown | Prep time:  15 mins   |   Cook time:  6 mins    |   Total time:  21 mins 
What You Need
What You Do
  1. Put 1 cup room temp water in a jar with 3 TBSP lecithin and shake well. Leave for a couple hours.
  2. Put 1/2 cup room temp water in a blender with 2 TBSP vitamin C crystals and blend on low for 5 mins. Leave for a couple hours.
  3. After a couple of hours, shake the lecithin solution very well.
  4. Add the lecithin to the blender and blend on LOW for 5 minutes.
  5. Pour the Lecithin / Vitamin C mix into the machine and switch on. It switches off automatically after 3 minutes.
  6. Lift the lid and stir well with something wooden (or at least NOT metal). I use the wooden handle of a spatula.
  7. Switch machine on for another 3 minutes.
  8. Spoon the liposomal vitamin C into the jar that the lecithin was in, and store in the fridge.
  9. You can drink it is soon as it’s made. In fact, I think it might be slightly more palatable at room temperature.

Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Mirabai - Hi Carrie!

    So happy you are blogging again, I really missed your posts. Couple of questions – do you have references for the statements about the uptake differences? Second, the sunflower lecithin you linked seems to be a powder. Is liquid equally acceptable and if so, what would the dosage be?

  • Tonnia Williams - This may have come just in time. My adult daughter has been diagnosed with strep for the 2nd time in 8 weeks. She is a single mother of two and is in her last year of college. She literally and figuratively cannot afford to be sick. She is in a very stressful time of her life. I am sending her this email along with the supplies so hopefully she can remain strep free. Thank you.ReplyCancel

  • Heidi - Awesome just in time for cold and flu season but could you make a YouTube video on this recipe? It seems a bit intimidating & an a bit of an investment with the Ultra Sonic cleaner involved. Just wanted to make sure I’m doing to correctly before I buy all of the products needed.

    Thank you for everything you do

I thought I knew how to cook pork chops, and I expect you did, too.  But I also expect that you, like me, were almost always disappointed with your pork chops when you were done cooking them.  Because pork chops have this tendency to end up dry, and dry is not the best attribute for pork chops.  I’d had half a lifetime of dry pork chops, until the day I read an article in my Therapist’s office and discovered that there’s just 6 sweet little words between us and pork chop perfection.

Read the story behind How To Cook Pork Chops, have a good giggle, and then come back for the recipe so you, too, can have the juiciest pork chops of your life.  You can also listen to us talking pork chops on the Pork Chop Episode on our podcast! (Be prepared to laugh).

How To Cook Pork Chops | Carrie Brown

THAT, is a perfect pork chop, people.  Perfectly cooked, perfectly juicy, perfectly perfect.

So what’s the 6 word secret?

Do not heat the pan first.

Or, put another way:

Start with a stone cold pan.

That’s it.  THAT, ladies, gentlemen, and pork chop lovers the world over, is the secret to pork chop nirvana.  A cold pan.

So grab yourself some pork chops and hurry up over to your stove and getting cooking, now you know how to cook pork chops.  Chop, chop!

How To Cook Pork Chops

Author: Carrie Brown | Prep time:  0 mins   |   Cook time:  10 mins    |   Total time:  10 mins   |   Serves: 1 chop per person

What You Need

  • Pork chops (No, I didn’t use fancy schmancy organic, grass-raised pork chops from rainbow-grunting pigs fed on truffles and warm milk, and housed in heated apartments with running water and duck-down mattresses.  I used regular pork chops from the regular grocery store.  Actually they were really cheap regular pork chops from the grocery store.  And they were awesome.)

What You Do

  1. Remove the skillet or pan from the cupboard.
  2. Place the cold pork chops in the skillet.
  3. Place the skillet on the cold stove.
  4. Turn the heat on medium.
  5. Cook for 3 minutes. Do not touch them. Walk away if you have to.
  6. Turn them over and sear them with a spatula.
  7. Cook for 3 minutes. Do not touch them. Walk away if you have to.
  8. Turn them over and sear them with a spatula.
  9. Cook for 2 minutes. Do not touch them. Walk away if you have to.
  10. Turn them over and sear them with a spatula.
  11. Cook for 1 minute. Do not touch them. Walk away if you have to.
  12. Turn them over and sear them with a spatula.
  13. Cook for 1 minute. Wait there. They’re almost done.
  14. NOTE: Cooking time will vary dependent on thickness of your chops and whether they have a bone in. Mine were bone-in 1″ thick chops. They are done when they are perfectly browned on both sides.
  15. Slide onto plates.
  16. Watch in awe as a few minutes later the juices start to ooze out the sides.
  17. Eat the juiciest pork chop you’ve ever had in your life.

Top Recipe Tips

  • To sear means to press down firmly with a heavy object. In this case, the heavy object is your arm, with a spatula between you and the meat.
  • Everything should be cold when you start – the chops, the pan, the stove.
  • You really do not need any oil or fat before you start cooking. If you like you can add butter once they’re on your plate for added flavor.


Helpful Cooking and Recipe Links

Podcast Episodes

How To Cook Pork Chops | Carrie Brown

Want delicious uber-healthy recipes? Check out my Cookbooks!
  • Ellen - Yum! I used this recipe (or your earlier version) on thinner cut bone-in pork chops earlier this week and they were fabulous. It is so hard to believe that getting a perfectly tender and juicy chop is so darn easy. Probably one of my favorites!ReplyCancel

  • Kim in MN - I tried this method of cooking my chops tonight, and was pleasantly surprised at how quickly they cooked. They were tender, flavorful, and best of all, minimal spattering to clean up afterwards. Winner!ReplyCancel

Thought you couldn’t have Chocolate Milk anymore because you’re KETO? Think again, lovely readers!  Whether this is a favorite childhood drink, or a favorite adult cooler in the summer, this KETO Chocolate Milk is gonna be the best Chocolate Milk you’ve ever tasted.

Not only can you mix up a glass to have right now, but there is a recipe for a batch of chocolate syrup that you can make ahead and keep in the fridge so you can get a glass of Instant Chocolate Milk, well, instantly.

Chocolate Milk | Carrie Brown

You could also warm this up to make an easy Hot Chocolate.  If you want a thicker drink, follow the directions in the Top Recipe Tips below.  If this isn’t a rich or thick enough Hot Chocolate for you, our KETO Beverage Cookbook has a whole slew of amazing Hot Chocolate Recipes in that will make your taste buds feel all the chocolate joy.  The KETO Beverage Cookbook also includes 101 delicious KETO lattes, teas, infused waters, frozen drinks, yogurt drinks, sodas, mocktails, and more! You need never endure the expense or sugar rush of beverages again.

Chocolate Milk | Carrie Brown

Now go revel in your youth!


Chocolate Milk

Author: Carrie Brown | Prep time:  2 mins   |   Cook time:  1 mins    |   Total time:  3 mins  |  Serves: 1 – 2

What You Need

  • 2 TBSP raw unsweetened, cocoa powder
  • 1 TBSP xylitol OR erythritol
  • 1/4 cup / 2 fl oz. boiling water
  • 1 1/2 cups / 12 fl oz. chilled milk of your choice – almond, coconut, hemp, hazelnut *(see tips below)

What You Do

  1. In a large glass mix the cocoa powder and the xylitol OR erythritol.
  2. Boil a small amount of water in a kettle or microwave.
  3. Pour the 1/4 cup / 2 fl oz. boiling water onto the cocoa mixture and stir very well until it is completely smooth. This may take a minute – keep stirring!
  4. Once the cocoa syrup is smooth, pour in the ice-cold milk of your choice and stir well.
  5. Enjoy a nice cold glass of serious cocoa and healthy fat goodness!


If you want to make a jar of chocolate syrup so you can make instant chocolate milk, here’s how:

In a Mason Jar or Le Parfait jar, mix the cocoa powder and xylitol or erythritol together well.  Boil 2 cups water in a kettle or microwave.  Pour the water into the cocoa mixture and mix well until the cocoa powder is completely dissolved and the syrup is smooth.  Once the syrup has cooled, cover and store in the ‘fridge.

To make a large glass of chocolate milk:

  1. 1/3 cup chocolate syrup
  2. 1 1/2 cups milk of your choice
  3. In a large glass mix the chocolate syrup and the ice-cold milk.


Top Recipe Tips

  • If you have powdered xylitol or erythritol on hand you can use that and save yourself a bit of heavy stirring.
  • If you like your Chocolate Milk a little thicker, pour it in a blender and tap 1/4 tsp. guar gum through the lid of the blender while it’s running on low speed. Blend for 30 seconds, pour and enjoy!
  • If you want more fat or prefer a super creamy Chocolate Milk, you can replace 1/4 cup / 2 fl oz. of the nut milk with heavy cream.


Helpful Cooking and Recipe Links


Podcast Episodes


Chocolate Milk | Carrie Brown




Want delicious uber-healthy recipes? Check out my Cookbooks!
  • allisol - Yes! This! I have made this before, I have a batch in my fridge right now. I make it a lot and just have it stored in there for when the cravings hit. I put a dash of cinnamon in mine for a different flavor. I find the real cocoa really helps ward off the sweet cravings, and I make it as bitter as possible (very little sweetener, although I use stevia) because the more bitter it is the stronger the chocolate hit.

    When I have cravings so bad I’m ready to eat the dog, I have this chocolate milk with a spoonful of peanut butter. Mmmmm, that’s just heavenly and usually hits the spot so I can move on to another fixation other than sugar.ReplyCancel

  • Sigi - Carrie, how long can you safely keep a batch of chocolate syrup in the fridge (in the event that you might not have chocolate milk on a terribly frequent basis)?

    Hey, I never knew you lived in Perth! When, and for how long? Did you ever come over to Melbourne?ReplyCancel

  • carrie - Sigi – xylitol is very mold-resistant, so you should be able to keep it in the ‘fridge in an air-tight container for 4 weeks without a problem if you want to make a batch.

    I lived in Perth for a year, working as a Pastry Chef :-) I did go to Melbourne for a few days when I toured Oz on the Greyhound bus for 2 months!! :-) It was fantastic!!!ReplyCancel

  • carrie - Allisol – great idea on the cinnamon!! Love the PB and chocolate milk strategy :-)ReplyCancel

  • Rebecca (rsjo) - Carrie did you make this taste like Masters or Brownes? :P

    I’m a Perth girl and its been 10 years since I lived there for any length of time! Missing chocolate milk is just a normal part of life coz noone makes it like Perth does :)

    Did you spend much time at Gino’s or Sandrino’s in Fremantle? I’d love to SANEify their menus lol – though the chocolate ugly cake is probably an impossibilityReplyCancel

  • carrie - You know, Rebecca – I really don’t remember now, I think we just drank whatever we could find in the moment. I must agree though – Perth has fantastic regular chocolate milk.
    Did Not spend much time in Fremantle, although I wish I had, and I really don’t know why I didn’t!ReplyCancel

  • Janknitz - Milk–especially chocolate milk–is magical. It can cool me off when I’m hot better than the iciest drink. I don’t know what it is about milk. Now I’ll have to see if it works with coconut milk and almond milk just as well.ReplyCancel

  • kate - i come from Perth as well just spent the weekend in Merredin on the 3 hour drive up and 3 hour drive back and at night before I went to sleep I listened to the ‘smarter science of slim’ podcasts which I discovered while looking for interviews with Dr William Davis on I-tunes, what a revelation I have 88 pounds to lose and this hopefully will set me on the right path because I have tried everything else
    you recipes look easy and delicious thankyou

  • kate - OMG just tried this and it is better then the commercial choc milk not as sickly sweet I used hi-lo milk ( Australian) which is neither full fat or skim and it has less carbs than either.
    thank you CarrieReplyCancel

    • carrie - I love SANE Chocolate Milk, Kate! Had a huge glass this morning :-)ReplyCancel

  • #Recipe for #Healthy #ChocolateMilk (#LowSugar #HighProtein #HealthyFats) - […] This recipe is absolutely, positively 100% inspired by the fabulous Carrie Brown over at Marmalade and Mileposts. […]ReplyCancel

  • Cheryl - Can I make this using my Valrhona cocoa powder? It’s dutched but unsweetened. I was using so much cocoa in green smoothies that I invested in 3kgs of Valrhona. I love it!ReplyCancel

    • carrie - Cheryl – yes on Valrhona!! It is what I use. JB and I don’t share the same thoughts on ditched vs. undutched :-) I am Valrhona all the way!ReplyCancel

  • Cheryl - Thanks Carrie! Big jar of chocolate syrup now cooling on the counter. It smells divine!ReplyCancel

  • Cheryl - A tablespoon in a cup of coffee was pretty good too!ReplyCancel

  • Wendy - Hi Carrie, I am new to this SANE stuff, but think it sounds awesome. I have 2 children with type 1 diabetes and was wondering if xylitol typically affects blood sugar. They must count grams of carbs for insulin pumps so I was just wondering if you knew what kind of total carbohydrates it has if any. Thanks!ReplyCancel

    • carrie - Hi Wendy – of course you should always get your Doctors advice, but everything I have read anywhere about xylitol indicates that it is safe for diabetics as it has a negligible glycemic load. Here is what Wikipedia says: I would encourage you to check out some other sources until you are completely satisfied. Hope that helps!ReplyCancel

  • Patty - Hi Carrie! This chocolate milk sounds wonderful! I love just plain ol’ chocolate milk, but it has so much sugar! Anyway, could you give me suggestions on where to find non-dutch process cocoa? All I can find at the supermarket is dutch process. Also, I can’t find xylitol at the supermarket either; we regularly use stevia, but I’d like to give the xylitol a try.ReplyCancel

  • Patty - And while I’m thinking about it, I’m also looking for guar gum… suggestions? Thanks so much!!!ReplyCancel

  • Patty - Yes, Carrie! Very helpful!ReplyCancel

  • Kiz - Carrie:

    We are huge hot cocoa fans. how does this do warmed up?ReplyCancel

    • carrie - Kiz – it would taste great but wouldn’t be as thick as I like it. It may work for you. I am working on a hot chocolate recipe.ReplyCancel

  • Meghan - I just tried this and was … Transported. It’s so exactly what I always hope chocolate milk will be. Between the sugar and the disappointment, I hadn’t even tried any for years.

    And yesterday I tried the chocolate Greek yogurt, which I had already done, more or less, except for the salt. The salt is GENIUS. I like tangy yogurt very much and I eat it often without additions of any kind… But when I want to call it dessert, I do wish it wouldn’t keep waving its little cultures and squealing, “Hey, HEY! I’m yogurt! I’m still yogurt! The same yogurt you’ve been eating until the very sight of it makes you resentful! YO! GURT!”

    I’ve only been SANE about three weeks, and this week is the week my angry little visitor comes a’visiting… And I was THIS CLOSE to losing my shi–er–my composure. It’s the first time SANEity has really been difficult. The chocolate milk made me feel truly, measurably better and [lowercase] saner. Thank you. What you do is important. Also tasty.ReplyCancel

    • carrie - Meghan – it’s the little things, right? Except, of course, Chocolate Milk is actually a HUGE thing. And salt? Salt is magical. Tangy? Salt. Bitter? Salt. Bland? Salt. Slugs? Salt.ReplyCancel

  • The Inside Scoop : #3 » The Real Carrie Brown - […] You might got milk, but have you got keto chocolate milk? […]ReplyCancel