Dessert ideas for Atkins Induction phase

Atkins Induction Dessert RecipesAtkins Induction is the first stage of Atkins, designed to break addictions to sugary foods and reset your metabolism.
As is the case with any addiction, the only way to wean yourself off sugar is to stop taking it.
This is an essential phase of the diet, but also the toughest one. Carb cravings are common during Induction, especially if you are trying Atkins for the first time.
Sugar and starchy foods are definitely off-limits on Induction. But some artificial sweeteners are permitted. Combined with other permitted foods, you can create Induction-friendly desserts and beat those annoying sugar cravings.

But isn’t it better to avoid sweeteners anyway?

Some argue that you should stay off all sweet foods, regardless of whether they affect your blood glucose (as real sugar does) or not (as is the case with artificial sweeteners). Then you can get over the cravings faster.
I agree with this opinion to a point. If you have the willpower to stay off all sugar and sweet foods, then it is certainly best to do that.
But if you are unable to fight the cravings, Induction-friendly dessert is better than falling off the wagon or giving up the diet.

What ingredients can we use for making Atkins Induction desserts?

The following foods are permitted on Atkins Induction, and can be used to create desserts:

  • Eggs
  • Butter
  • Coconut oil
  • Cream cheese (limited to 3-4 oz a day)
  • Cream (limited to 2-3 tbsp a day)
  • Avocado (half a small one) – yes, there is a way to make it into a dessert!
  • Sweeteners – Splenda (or sucralose) is the recommended one. Stevia, saccharine and erythritol are also allowed as they have no effect on blood glucose. As always, watch out for fillers and bulking agents, as those can be high in carbs. Truvia is a good brand to try – erythritol and Stevia mix, suitable for making desserts.
  • Spices – cinnamon, nutmeg and cloves work well in desserts

The following foods are not explicitly mentioned on the list of permitted foods, but mentioned elsewhere in the books and on the official website, as part of recipes.

  • [flax-linseed-US] – this is not on the list of permitted foods, but is mentioned as a permitted fibre supplement. It is very low in carbs.
  • unsweetened cocoa powder – unsweetened cocoa powder is permitted in small quantities
  • sugar-free vanilla extract – unsweetened variety is permitted in “spice” quantities

Remember to count the carbs in each of these ingredients, and add it to your daily total!
You can experiment with mixing these permitted foods with sweeteners almost in any way.  It can be as simple as whipping up some cream with a bit of sweetener. I have put together some of my favourite recipes based on the ingredients listed above.

Atkins Induction Dessert Recipes

All of the recipes below contain up to about 5g of net carbs, however, the exact count may vary depending on specific brands and products you choose. It is important to keep a very precise count on Atkins Induction, so I will not attempt to include carb counts with these recipes. Please ensure to count it up yourself based on the actual ingredients you choose.

1) Mock cream cheese “Danish”

Ingredients: 2oz cream cheese, 1 large egg, sweetener to taste, 1/2 tsp unsweetened vanilla extract, pinch of cinnamon
Method: Put cream cheese in a small dish and microwave on High until softened. Lightly beat the egg and stir it in, add sweetener and vanilla extract. Microwave on High for 2 more minutes.
Note: This mixture is actually quite nice when “raw” – i.e. without microwaving. You would have to be very confident about the equality of your eggs though as obviously there are potential health hazards when eating raw eggs.

2) Chocolate cream

Ingredients: 2 tbsp whipping cream, 1/2 tbsp butter (softened), sweetener to taste, 1 tsp cocoa powder
Method: Mix all ingredients together until blended well, spoon into a bowl or a glass and put in the fridge for about 30 minutes.

3) Avocado chocolate mousse

Ingredients: ½ avocado, 2 tsp cocoa powder, 1 tsp butter, 1 tsp unsweetened vanilla extract, sweetener to taste
Method: scoop out avocado flesh, mix with all other ingredients and blend well.

4) Flax microwave “muffin”

Ingredients: 2 tbsp flax meal, 1 large egg (beaten), 2 tsp sweetener, ¼ tsp baking powder, 1 tsp double cream
Method: Mix all ingredients together in a tea mug, microwave on High for 3 minutes.

5) Vanilla flan

Ingredients: 1 large egg, 1 egg yolk, 1/2 cup double cream, 1/2 cup water, 3 tbsp sweetener, 1 tsp vanilla extract, 1 pinch of each salt, nutmeg, cinnamon
Method: Lightly beat the egg and yolk. Add all other ingredients except nutmeg and cinnamon. Pour into ramekins and sprinkle spices on top. Place the ramekins in a pan with about an inch of water added. Bake at 190C/375F/Gas Mark 5 for about 30 minutes or until set.

More Atkins Induction recipes

Keto chocolate mousse - low-carb recipeKeto chocolate mousse

Keto Mascarpone MousseKeto Mascarpone Mousse

Low-carb, flourless biscuits - low-carb recipeLow-carb flourless chocolate biscuits

Atkins Nutritionals bars and shakes

atkins-advantage-barsAtkins Nutritionals produce a whole range of [atkins-us] bars and shakes suitable on Induction.
In the UK, they are available on the High Street from Boots and Superdrug.

Cookbooks with Atkins Induction Recipes

Many (though not all) recipes labelled as Keto or LCHF would be suitable for Atkins Induction.
Sweet “fat bombs” also make good Induction desserts.

Atkins diet support websites

Atkins UK
Atkins Community recipes
Atkins Bulletin Board forum

How to beat sugar cravings

If you crave sugar all the time on Atkins Induction, the right combination of supplements can help. The following supplements play a role in regulating blood glucose and insulin, and can help to reduce sugar cravings:

Atkins Induction Desserts Guide, Plus Recipes

28 comments on “Dessert ideas for Atkins Induction phase

    1. Hi Christine, all recipes listed are under 5g net carbs. The precise count and other nutritional info depend on which product brands you choose.

    1. Yes! That sounds great and is ok for Induction. Ideally, find a sugar-free jello product sweetened with sucralose, Stevia or erythritol. Good luck!

        1. Hi Letty, that depends on which sweetener they use, and also on the other ingredients because sugar is not the only source of carbs. Check the label carefully – both nutritional info panel and the full ingredients list. If all the ingredients are on Atkins Induction list, and carb count is under 5g, then it should be fine.

  1. Hi
    Are all the Atkins Advantage Bars ok on the induction phase? They do not specify on the packages. I’m assuming they are not because some of them have nuts. Thank you for the ideas 🙂

    1. Hi Chris
      According to Atkins Nutritionals, Atkins Advantage range is suitable for all phases, including Induction. However – as you rightly noted – there are many ingredients in them which were certainly not on Dr Atkins’ original list of permitted Induction foods.
      Technically, the bars are low in carbs. But we all react differently to sweeteners and heavily processed ingredients. Some people can eat low-carb sweets and bars with no adverse effects on their ketosis or weight loss. For others, they might interrupt ketosis or cause cravings for real sugar.
      So overall, it is certainly safer to stick to natural foods only during Induction – if you can. If you would really like a treat like one of these bars, be careful – try a small bit first and see whether you are ok with it. You don’t really know for sure until you try.
      Best of luck with your Atkins diet!

  2. Do you think its ok to eat a Atkins lift bar for desert? I only count net carbs on these bars. I count all carbs on my daily diet.and if I count net carbs on the bar. In only taking in between 10 and 15 a day.they kill my sweets cravings for only 4 carbs!

    1. Sounds good to me! If you don’t get any adverse effects from sweeteners (some people find they can interfere with ketosis), then why not. Best of luck with your diet!


  4. Thank you so much I was desperate last night for something sweet and your article helped me not cheat!!! I was so proud, I tried the “MOCK CREAM CHEESE DANSH”, yummy!!! I am on the Atkins with two other girls at work, and shared the info with them.
    thanks so much!!

    1. Thank you so much, Danielle – it’s great to get such a positive comment 🙂 Well done for not cheating, and best of luck with your Atkins Diet!

    1. Hi Zeina, I am afraid KitKat is full or sugar, even the dark chocolate version. And this would be the case with any other mass-market chocolate bar. So you do need to either find some low-carb sugar-free grocery items (plenty of options online if you don’t have specialist shops nearby), or learn how to cook. It’s not that hard, and it’s not really even cooking as such. Many recipes on this page just need you to mix up the ingredients together.

    1. Hi Bella, these are just some ideas and suggestions. You can eat any dessert if its ingredients are on the Induction food list.

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