This 3-ingredient Sugar-Free Lavender Syrup may seem intimidating if you've never made your own simple syrup, but it's very forgiving and comes together with just a bit of good timing. You can use it to sweeten your favorite hot or cold teas, smoothies, mocktails, overnight oats, and fruit salads.
About this recipe
'Simplify' Your Beverages: whether making an iced basil tea in the summer or drinking hot herbal tea in the winter, this homemade lavender keto syrup will make it easy to sweeten drinks. From smoothies and mocktails to lattes and tisanes, now you can sip more sweetly without worrying about an increased histamine burden.
Histamine-Friendly Simple Syrup: unlike a traditional white sugar simple syrup, this allulose & monk fruit-based version is virtually calorie-free & not inflammatory, making it a low histamine sweetener. All in all the allulose & monk fruit blend I use can be replaced 1:1 for sugar, but like with any other food, allulose should be (re)introduced to your diet slowly, and then moderately, and then in full portion sizes.
Long Lasting: you can store this homemade sugar-free lavender syrup in the depths of your freezer for up to six months (or even a year, if stored particularly well), so you can make a larger batch and keep using it for a whole season. The same goes for my other syrups, like passionfruit syrup and brown sugar syrup.
Culinary Lavender: make sure you use food-grade dried lavender buds to impart the flavor to this lavender syrup; you can find them on Amazon or even in your local organic market.
Allulose & Monk Fruit: other than water & lavender, the only ingredient in this keto syrup is my favorite allulose & monk fruit sweetener blend, which to me has no aftertaste. However a very small portion of the population are super tasters, and to them allulose &/or monk fruit may taste somewhat bitter. Make sure you're not one of those people before you invest in a very large bag for mocktail-making.
How to make sugar-free lavender syrup: step-by-step instructions
Step 1. Heat the water in a metal-bottom pan until just simmering. Then pour in your allulose (or cane sugar) & lavender, and stir everything together until the sweetener has dissolved.
Step 2. Heat the lavender mixture on low for ten minutes (set a timer), never letting it get above a simmer, stirring occasionally. When your timer goes off, remove the mixture from the heat and let it sit on a cool burner for ten more minutes (to infuse further).
Step 3. Then strain the mixture and preserve your keto lavender syrup in a closed container in the fridge for up to 10 days. You now also have some lightly candied lavender, but other than decoration, there's not much you can do with this.
Recipe notes & tips
Swapping Sweeteners: You can use this method and this ratio with a number of other granulated sweeteners to make lavender simple syrup, but it won't work with powdered sugar or stevia due to the consistency. Some other sweeteners you could try it with are liquid stevia, brown sugar, coconut sugar, date sugar, panela, and jaggery.
Corn Allergies: If you have any issues with corn, make sure to buy allulose from a company which specifically doesn't source their allulose from corn, as much allulose is manufactured from corn. However it's also found in small amounts in figs, raisins, wheat, maple syrup and molasses.
At roughly five times the price of white sugar, allulose can be a hard sell. But for those who choose to splurge for it, allulose has none of the inflammatory effects, doesn't cause tooth decay, has no calories, and has no effect on insulin.
What to do with simple syrup
- use it to sweeten mocktails (or even homemade cocktails!)
- add it to large batches of low histamine teas
- sweeten your morning non-caffeinated blue flower latte
- use is as a bonder for homemade granola
- mix it into your favorite smoothie
- make my lavender blueberry mocktail
- blend it into a vanilla flax pudding
Keto Lavender Syrup FAQ
It takes about 20 minutes to make a flavored simple syrup due to the infusion time, though larger batches will take longer since it will need more time to reach boiling temps.
Yes, in order to properly dissolve all of the sugar crystals, it's important to heat the water enough that even the largest sugar crystals melt and the two substances liquefy.
Yes! While a typical simple syrup is made with refined white sugar, for a deeper more caramelized flavor, you can substitute the same amount of brown sugar (though it will no longer be sugar-free).
Yes, you can flavor a simple syrup by infusing it with fresh or dried botanicals of any kind (though how much to use will vary), though you could also add a food-grade essential oil to flavor it.
Homemade Lavender Syrup (Sugar-Free) Recipe Card
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Keto Lavender Syrup (Sugar-Free)
- ½ Cup water
- ½ Cup allulose sweetener
- ⅛ Cup dried lavender food-grade
- Heat the water in a metal-bottom pan until just simmering. Then pour in your allulose (or cane sugar) & lavender, and stir everything together until the sweetener has dissolved.
- Heat the lavender mixture on low for ten minutes (set a timer), never letting it get above a simmer, stirring occasionally. When your timer goes off, remove the mixture from the heat and let it sit on a cool burner for ten more minutes (to infuse further).
- Then strain the mixture and preserve your keto lavender syrup in a closed container in the fridge for up to 10 days. You now also have some lightly candied lavender, but other than decoration, there's not much you can do with this.