These scrumptious Sugar-Free Keto Paleo Maple Tea Donuts are nut free, dairy free, gluten free, grain free and even keto and low carb! Just 3 g net carbs!
Low Carb Donuts
Fall is a special time of year for our family and always provides some wonderful opportunities for spending quality time together. Apple picking, corn mazes and pumpkin carving are a tradition for us every fall and often ends in sitting around the table together to enjoy a meal or snack.
Donuts were often a special weekend treat my parents would get for us growing up. Now that I don’t eat those carb filled sugar filled donuts and don’t want my kids eating them either, creating a low-carb donuts but nut free version was important to me since my youngest son has a tree nut and peanut allergy.
Food allergies for my son have been hard but now dairy free became a necessity for my daughter recently so I’m working hard to make dairy free so she could also enjoy these.
With a perfect combination of coconut and sesame flours as the flavor of brewed tea, these maple tea donuts have all the warm fall flavors and amazing soft spongey texture. Perfect fluffy donut with maple flavor and won’t spike your blood sugar if you’re diabetic or following a keto diet.
As a mother of 3 I try my best to create special memories my kids will cherish when they become adults and have children. Being a sugar-free food blogger, I am constantly reinventing traditional recipes to make them healthier for myself and my family. My kids are getting accustomed to what unique twist I will make from a classic recipe and today’s keto donuts recipe is no different
Carbs in Traditional Plain Donuts
According to Cronometer, a plain donut from Dunkin Donuts has 23 grams of carbs, and 200 calories and very little dietary fiber, .7 so the net carb count would be 22.3 grams.
Whether you track total carbs or net carbs, either are way too high if you’re on a keto diet or looking to improve insulin resistance and have better blood sugar balance.
Our maple tea low carb keto donut recipe has 7 grams of carbs, 4 grams of dietary fiber for a final carb count of 3 grams net carbs. All the nutritional information is on the printable recipe card at the bottom of this page.
I doubt there are many kids who’ve never been to a donut shop and haven’t tried a traditional donut so the taste of one is probably something they’ve enjoyed.
Taking a comfort kind of food like this and reimagining it into a guilt free one is most likely not something kids might be too excited about. Except of course, once they taste them. Then their minds will be blown!
My kids were super surprised and thrilled with these keto maple donuts and were almost in shock at how good they were! Reinventing a carb laden donut with a gluten, grain, and sugar free one might not get you too excited, but if you’ve been following my blog long enough, you know this is how I work.
Don’t need a dairy free donut recipe? Maybe pumpkin donuts might be more what you’re looking for! Try these Pumpkin Spice Keto Donut recipe for a nice treat and they also have a paleo option as well!
Even the optional frosting maple glaze is sugar free and dairy free! The BEST part about these donuts is using Lipton Cold Brew!
No boiling needed, just steep a few minutes and the rest just goes in the mixer! It’s quick and easy and your family will most certainly thank you!
Can I swap the sesame flour?
Sesame flour and almond flour don’t behave exactly the same, but for most baking recipes you can substitute them close to a 1:1 ratio by volume.
The main difference: sesame flour is denser and more absorbent than almond flour.
Here’s a quick guideline:
- ½ cup sesame flour ≈ ¾ cup almond flour
- If the batter seems too wet, reduce liquids slightly.
- If it seems too dry, add 1–2 tablespoons more liquid or extra egg whites.
Can I swap the sweetener?
You can swap the sweeteners I used with powdered erythritol but there may be an aftertaste or a cooling effect from that particular low-carb sweetener.
Why I Use Two Sweeteners in This Recipe
You’ll notice that I use both monk fruit with allulose and a touch of cinnamon liquid stevia here. People often ask, “Why both? Isn’t one enough?”
After years of creating sugar-free recipes since 2011, I’ve found that blending sweeteners gives the best overall flavor. Each one has its strengths, but also its quirks:
- Monk fruit with allulose provides a clean sweetness and helps with bulk and texture, especially in baked goods.
- Liquid stevia (in this case, cinnamon-flavored) adds a little extra pop of sweetness and warmth without adding bulk.
When you combine them, they balance each other out. The stevia helps enhance flavor notes, while the allulose rounds out any sharper edges. Together, they smooth away any aftertaste you might notice if you used just one alone.
It’s this layering approach that has allowed me to make recipes taste as close to traditional sugar-sweetened versions as possible—without the sugar.
Here’s my Sweetener Guide & Conversion Chart to help you!
Why This Recipe Uses Both Baking Powder and Baking Soda
When it comes to leavening agents, I often get asked, “Why do you need both?”
Here’s the scoop:
- Baking powder is a complete leavener on its own—it already has an acid mixed in, so it reacts when combined with liquid and again when heat is applied. It gives the donuts a light, fluffy lift.
- Baking soda needs an acid to activate. In this recipe, ingredients like the maple tea (slightly acidic) and sweeteners help provide that balance. Baking soda not only helps with a great rise, but it also improves the browning and can cut any bitterness from the flours.
Using both together creates just the right fluffier texture and color: baking powder ensures reliable lift, while baking soda fine-tunes the rise, flavor, and golden finish.
It’s a little baking science trick that makes these donuts soft and airy instead of dense or flat.
More Low Carb Maple Recipes you might enjoy:
Sugar-Free Keto Paleo Maple Tea Donuts
Sugar-Free Keto Paleo Maple Tea Donuts
Ingredients
- 3/4 cup cold water
- 1 cold brew tea bag
- 1/2 cup coconut flour
- 1/2 cup sesame flour or see notes above to swap
- 1/2 cup Monk Fruit Allulose brown sugar substitute or see notes above
- 1 tsp ground cinnamon
- 1 tsp baking powder read why I use both powder and soda above
- 1/2 tsp baking soda
- 1/4 tsp salt
- 4 eggs
- 2 tbsp avocado oil or coconut oil or olive oil
- 2 tsp maple extract
- 1 1/2 tsp cinnamon liquid stevia
Optional Glaze:
- 4 ounces canned coconut milk chilled
- 1/4 cup Sugar Free Maple syrup
- 1/2 tsp ground cinnamon
Instructions
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Preheat oven to 350 degrees F.
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Steep the tea bag in water for 5 minutes.
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While the tea is steeping, whisk the coconut flour, sesame flour, sugar sub, cinnamon, baking powder, baking soda and salt together in a large bowl.
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In a stand mixer, add the eggs, oil, maple extract and liquid stevia or add to a large mixing bowl.
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Squeeze out the tea bag and discard then pour the tea into the mixer or large mixing bowl with wet ingredients.
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Blend on high until combined or use an electric hand mixer then add the dry ingredients into the wet ingredients and blend until incorporated.
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Grease 2 donut pans and spread the donut batter evenly into each cavity of the donut pan to make 8 donuts.
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Bake for 15-20 minutes until golden brown.
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Cool slightly then remove from pan to finish cooling on a wire rack.
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Mix the optional glaze together in a bowl and spread over each donut if desired.
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Mix the optional glaze recipe together in a small bowl and drizzle or spread over each donut if desired.
Video
Notes
Nutrition
The post Sugar Free Low Carb Keto Paleo Maple Tea Donuts appeared first on Sugar-Free Mom.
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