Can You Eat Hot Honey on Keto? The Sweet & Spicy Keto Solution

January 1, 2026 •

5 min read

According to nutrition data, a single tablespoon of regular honey contains approximately 17 grams of net carbohydrates, making it highly unsuitable for a ketogenic diet. This fact makes many people question, "Can you eat hot honey on keto?" The spicy truth is that standard hot honey, like its non-spicy counterpart, will knock you out of ketosis, but a zero-carb version is surprisingly easy to make at home.

Quick Summary

Traditional hot honey is not suitable for a keto diet due to its high sugar content, but delicious and easy keto-friendly alternatives can be made at home using low-carb sweeteners like allulose and monk fruit. These substitutes provide the desired sweet and spicy flavor without disrupting ketosis.

Key Points

Regular Honey is Not Keto: A single tablespoon of regular honey has about 17g of net carbs, which can easily exceed a typical keto diet's daily allowance.
Spikes Blood Sugar: Honey's high sugar content causes a blood glucose spike, which triggers an insulin response and halts fat-burning ketosis.
Use Keto Sweetener Alternatives: To make a keto-friendly hot honey, replace regular honey with sugar substitutes like allulose, monk fruit, or a blend of sweeteners.
Thicken with Xanthan Gum: Xanthan gum is a crucial ingredient for recreating the thick, syrupy texture of honey in keto alternatives.
DIY is Best: Homemade keto hot "honey" allows for control over ingredients, sweetness, and heat level, ensuring it's 100% keto-compliant.
Read Labels Carefully: Be wary of commercial hot honey products, which are typically not keto unless explicitly labeled and made with low-carb sweeteners.
Enjoy the Flavor Safely: A properly made keto hot honey offers the sweet and spicy taste you crave without disrupting your diet.

The Keto Dilemma: Why Regular Hot Honey is Not an Option

For those on a ketogenic diet, the primary goal is to shift the body's metabolism into a state of ketosis, where it burns fat for fuel instead of glucose derived from carbohydrates. The average keto diet restricts net carb intake to between 20 and 50 grams per day, or about 5-10% of total daily calories. A single tablespoon of standard hot honey, which is simply regular honey infused with chili peppers, contains almost a day's worth of carbohydrates for many keto dieters.

The Carb and Sugar Problem

High Net Carbs: The high carbohydrate count in honey comes almost entirely from sugar, with no offsetting fiber. This makes its net carb count identical to its total carb count. For comparison, a tablespoon of Mike's Hot Honey contains 17 grams of carbohydrates, a significant portion of a keto dieter's daily allowance.
Blood Sugar Spike: Consuming a large dose of sugar, whether from table sugar or honey, causes a rapid spike in blood glucose levels. This prompts the body to release insulin, which halts the production of ketones and pulls the body out of its fat-burning state of ketosis. Even a small amount can pose a risk, especially for those who are insulin-sensitive or new to the diet.

The Keto-Friendly Sweetener Solution

Fortunately, replicating the sweet and spicy flavor of hot honey without the sugar is entirely possible with the right ingredients. The key is to replace the honey with low-carb, keto-friendly sweeteners.

Top Keto Sweeteners for Hot "Honey"

Allulose: This is a rare sugar that tastes and functions very much like regular sugar, but with a significant difference: it is absorbed but not metabolized by the body. Allulose is about 70% as sweet as sugar and has a very low glycemic impact, meaning it won't spike blood sugar or kick you out of ketosis. Liquid allulose is an ideal base for a keto hot honey due to its syrup-like consistency.
Monk Fruit: Derived from a small melon, monk fruit extract is a natural sweetener with zero calories and zero carbs. It is 100-250 times sweeter than sugar and has no impact on blood sugar levels. It is often blended with erythritol to balance its intense sweetness.
Erythritol: A sugar alcohol found naturally in some fruits, erythritol is well-tolerated by most people and has no effect on blood sugar. It is about 70% as sweet as sugar but can sometimes have a cooling aftertaste. It is often combined with other sweeteners for a more balanced flavor.
Xanthan Gum: This is a fantastic ingredient for adding the honey-like viscosity that is missing from liquid sweeteners. A small amount goes a long way in creating a thick, drizzle-able texture.

How to Make Your Own Keto Hot Honey

Creating a keto-friendly hot honey substitute is a straightforward process that mimics the traditional method but with keto-safe ingredients. You can customize the spice level and sweetness to your preference.

DIY Keto Hot "Honey" Recipe

Ingredients:

1 cup liquid allulose (or a blend of monk fruit/erythritol and water)
1-2 tbsp crushed red pepper flakes
1/2 tsp xanthan gum
1 tbsp apple cider vinegar (optional, for acidity)
1/2 tsp honey extract (optional, for flavor)

Instructions:

Combine the liquid allulose, crushed red pepper flakes, and apple cider vinegar (if using) in a small saucepan over medium heat.
Bring the mixture to a gentle simmer, stirring occasionally. Let it simmer for about 5 minutes to infuse the flavors.
Remove from the heat. Whisk in the xanthan gum very slowly to avoid clumping, stirring vigorously until the mixture begins to thicken. A blender can also be used for a smoother consistency.
Allow the sauce to cool completely. It will thicken further as it cools.
Once cooled, you can strain out the chili flakes for a smoother consistency or leave them in for a spicier effect. Store in a sealed jar in the refrigerator for up to 1 month.

Hot Honey Comparison: Regular vs. Keto


Feature	Regular Hot Honey	Keto Hot Honey Alternative
Sweetener	High-carb honey, sugar	Low-carb sweeteners (allulose, monk fruit)
Carbohydrates	High (Approx. 17g net carbs per tbsp)	Very Low (Close to 0g net carbs)
Glycemic Impact	High, causes blood sugar spikes	Low to none, no blood sugar impact
Ingredients	Honey, chili peppers, vinegar	Allulose/Monk Fruit, water, chili, xanthan gum
Keto-Friendliness	No	Yes
Taste	Sweet and spicy with a complex flavor	Sweet and spicy with a potentially different mouthfeel and slight cooling effect (from erythritol)
Best For	Standard diets, occasional treats	Strict keto or low-carb lifestyles

Conclusion: Enjoy the Heat, Ditch the Sugar

So, can you eat hot honey on keto? The definitive answer for traditional, honey-based hot honey is no, as its high carbohydrate and sugar content is incompatible with maintaining ketosis. However, the satisfying combination of sweet and spicy flavors is not off-limits. With the help of low-carb sweeteners like allulose and monk fruit, you can easily create a keto-friendly hot "honey" at home. This allows you to enjoy a flavorful drizzle on everything from wings and pizza to cheese boards and roasted vegetables, all while staying firmly within your dietary goals. By choosing smart substitutes, you don't have to miss out on any of the heat.

[Perfect Keto] (https://perfectketo.com/is-honey-keto/) provides further resources on keto-friendly sweeteners and substitutes.

A Final Word on Customization

Remember that sweeteners have different sweetness levels and properties, so always taste as you go when making a homemade version. Start with a conservative amount of sweetener and adjust as needed. You can also experiment with different types of chili flakes or hot sauces to achieve your desired level of heat and smokiness. Whether store-bought or homemade, the keto hot honey substitute is a testament to the fact that sticking to a low-carb lifestyle doesn't mean sacrificing flavor.

Final Summary

Traditional hot honey contains high levels of sugar and carbs, making it non-keto. A delicious, zero-carb keto hot honey can be made at home using low-carb sweeteners like allulose or monk fruit, thickened with xanthan gum, and flavored with chili flakes. This alternative lets you enjoy the sweet and spicy condiment while staying in ketosis.

Frequently Asked Questions

Even a small amount of regular hot honey contains enough carbs to potentially disrupt ketosis, depending on your individual tolerance and daily carb limit. For those on a strict keto diet (under 25g net carbs), it is best to avoid it entirely.

Liquid allulose is often considered the best choice because its texture and mild sweetness are very similar to sugar, and it performs well in cooking applications. Monk fruit extract is another excellent zero-calorie, zero-carb option, though it is much sweeter than sugar and should be used sparingly or in a blend.

Keto hot "honey" made with substitutes will have the same sweet and spicy flavor profile, but the mouthfeel may be slightly different. Some sweeteners, like erythritol, can have a cooling effect, but this is less noticeable when blended or heated.

The key to achieving a thick, syrupy texture is adding a thickening agent like xanthan gum. You only need a very small amount (typically 1/4 to 1/2 teaspoon per cup of liquid), whisked in slowly to avoid clumps.

Yes, some brands like ChocZero offer sugar-free hot honey alternatives that are suitable for a ketogenic diet. However, always check the ingredients and nutrition label carefully to confirm it uses keto-friendly sweeteners.

Keto hot honey can be drizzled over various keto-friendly foods, including roasted chicken wings, pizza crusts made with cauliflower or almond flour, scrambled eggs, cheese boards with nuts, and even stirred into salad dressings for a sweet and spicy kick.

While honey has some trace nutrients and antioxidants that refined sugar lacks, its high carb and sugar content makes it equally detrimental to a ketogenic state. For keto purposes, sugar is sugar, regardless of its source, and it is best to use low-carb alternatives.