Perfect Keto just added another product to its delicious keto snack portfolio: Keto Cookies! I got my hands on two boxes before they officially launched, and in this review I’ll share my first impression.
Keto Cookies [Perfect Keto]
- Only 2 grams of net carbs per cookie
- Delicious and crumbly — just like traditional cookies
- Clean ingredients
- Allulose makes some people bloated
Why Keto Cookies?
When I worked in Switzerland about 15 years ago, I had a number of co-workers from the United States. When they found out that I was planning on relocating to the U.S., we started talking about the different foods that I’d miss and the ones that I’d be introduced to.
One of the first things they recommended trying was cookies. At the time, I could only relate that term to little pieces of information your web browser stores. There are Christmas cookies in Europe, of course, but they’re not quite the same as American cookies.
Once I had finally relocated, and as soon as I tried my first cookie, I understood why everybody loved them.
Of course, the problem with this indulgent snack is that they’re loaded with carbohydrates from the flour and sugar. Thus, they cause a massive spike in blood sugar, followed by insulin. That’s exactly the type of metabolic reaction you should avoid if you care about your health, and specifically to reduce the risk of developing a chronic disease like diabetes, cancer, cardiovascular disease or Alzheimer’s.
But if you’re reading this article, you’re likely either already on a low-carb diet (such as a ketogenic diet) or are looking for ways to start without having to completely give up your favorite snacks.
When to Eat
Some would say there’s never a bad time to have a cookie. Personally, I reserve eating (keto-friendly) treats for dessert after dinner.
That’s because I practice intermittent fasting every day. Hence, I don’t eat breakfast, I don’t snack, and I view lunch as pure fuel for my body.
However, dinner is both fuel for my body and my mind. That’s when I have a chance to wind down, relax and chat with my wife about important stuff that happened during the day. So I like to conclude my last meal of the day with something sweet that’s low in carbs and packed with clean ingredients.
Of course, everybody has a different lifestyle and you might use these cookies in a different context, including:
- Breakfast: If you don’t fast, or if you have a different fasting window than I do, you could have two of these cookies to fuel your morning. But if the 200 calories they provide is all you have for breakfast, I’d really encourage you to fast and save them for later. I say that because of the numerous health benefits that fasting has. To learn more about that, check out this article.
- Dessert: As I mentioned above, that’s when I have these cookies.
- Snacking: Some people, my wife included, like a little something with their coffee after lunch, or in the afternoon. Keto Cookies are perfect for that because they don’t raise your blood sugar, so you won’t crash and feel tired right after consuming them — as you would after eating processed carbs or sugar.
- On-the-go: Anytime I’m on the go, I fast because I find it easier not to eat while I’m distracted by traveling. Others like to eat while being out and about but have trouble finding healthy snacks. Keto Cookies can easily fill that gap!
Flavors, Taste and Texture
Perfect Keto is offering two great-tasting flavors at launch, including Chocolate Chip and Double Chocolate. Both are absolutely delicious, though I wouldn’t be surprised if the company added more flavors down the line.
Personally, I think you can’t go wrong with either flavor and even within my family, it’s almost a tie. Only Isabella, my 6-year-old daughter, likes the Double Chocolate flavor better.
The texture of the cookies is pretty much like you’d expect — crumbly, moist and similar to “real” cookies. And by “real,” I mean the unhealthy but addictive version your grandma makes.
If you’re on keto, you’ve probably become a master of reading food labels. It’s the first thing I do when picking out a new food at the grocery store.
From a ketogenic perspective, the two macronutrients you want to look at first are the total fat and carbohydrates.
Perfect Keto’s Keto Cookies come in packs of two (one serving), and each serving has 18 grams of fat and 18 grams of total carbs.
Don’t let the latter number freak you out. Not all carbs cause a spike in blood glucose levels. Specifically, fiber, sugar alcohols and other non-caloric carbs don’t raise your blood sugar levels.
That’s why you can subtract those types of carbs from the total carbohydrates a food contains to calculate the net carbs. That’s the number that’s important!
If you do the math with these Keto Cookies, you’ll notice that you can subtract 4 grams of fiber and 5 grams of sugar alcohol from the total carbs. According to Adam Ries, that’s 9 grams of carbs.
When I first ran the numbers, I was puzzled and couldn’t figure out what was going on, until I read the list of ingredients. We’ll talk about those ingredients in a bit, but the one ingredient that’s important here is allulose, a low-calorie monosaccharide sugar that gets partially absorbed but not metabolized by the body.
Each serving of Keto Cookies contains 5 grams of allulose. Since the body doesn’t metabolize this type of sugar, we can subtract it from the total carbs as well.
So if we do the math again, we get the following:
(18g - 4g fiber) - 5g sugar alcohol - 5g allulose = 4g net carbs.
Now the equation makes sense and, as a result, you get 2 grams of net carbs per cookie!
Besides the fat and carbs, each serving also provides 6 grams of protein — mostly from the almonds the cookies are made of.
Both the Double Chocolate and Chocolate Chip flavors have a lot of ingredients in common, including:
- Almonds: A popular nut on the keto diet because it’s relatively high in fat and has only moderate amounts of carbs.
- Allulose: A low-caloric sugar that’s chemically similar to fructose. The big difference between fructose and allulose is that the body doesn’t metabolize the latter, which means you won’t experience a spike in blood sugar.
- Grass-fed butter: An excellent source of fat. It’s tasty too!
- Cocoa powder: Only in the Double Chocolate flavor.
- Almond flour: A popular wheat flour alternative we often use for baking.
- Erythritol: A sugar alcohol that acts as a non-caloric sweetener.
- Coconut flour: Another healthy alternative to regular flour, often combined with almond flour.
- Coconut oil: A rich source of medium-chain triglycerides (MCTs).
- Chocolate chips: Perfect Keto makes them from unsweetened chocolate, erythritol, cocoa butter, stevia extract and sunflower lecithin.
- Egg: One of my favorite foods and a great source of protein and fat.
- Acacia gum: A natural fiber.
- Collagen: A type of protein the body uses to make and repair tissue, hair and nails.
- Baking soda: A leavening agent.
- Psyllium husk: My favorite type of fiber, which I use for baking keto dinner rolls.
- Sea salt.
The ingredients on food labels in the United States are always ranked based on the amount the product contains. For example, the Keto Cookies contain mostly almonds, followed by allulose. As a result, you can always gauge “how much” of a given ingredient a product contains by checking how it’s ranked in the ingredients list.
You’re probably familiar with most of the ingredients above. But I think allulose deserves a closer look, because it’s getting more popular in keto and low-carb circles.
Until recently, I wasn’t very exposed to this sweetener as I haven’t seen it in many of the products made by the brands I normally purchase.
But lately I’ve noticed that more and more (new) products contain it. To me, it seems to be the new (sweetener) kid on the block. I don’t know if that’s because it’s less expensive than stevia or monk fruit extract, or because some customers don’t like products that contain sugar alcohols.
As of this writing, there are only a handful of studies about allulose that have been performed on humans.
Those studies focused mostly on general health markers, such as blood glucose and insulin levels. I haven’t found anything to indicate whether or not allulose changes any of the inflammatory markers in the body. So more research is necessary to determine its long-term effects on health.
But what I can already tell you is that some people will get bloated if they consume too much allulose.
That’s not necessarily a sign that it’s unhealthy, but it’s worth pointing out. The reason why I bring this up is that I get bloated if I eat too much of certain non-caloric carbs — including inulin (fiber). I haven’t consumed enough allulose yet to be certain, but I have a hunch that my stomach could be sensitive to larger amounts of this type of sugar.
If you have any experience with allulose (good or bad), let me know by leaving a comment below.
The regular price of one box containing 24 cookies is $34.99. During the initial launch period (March 30th through April 3rd), Perfect Keto offered several discounts, including:
- 15% off if you ordered one box
- 20% off if you ordered two boxes
- 30% off if you ordered three or more boxes
In addition to the above discounts, Perfect Keto also offered free shipping.
But even if you missed the launch promotion, don’t worry! You can still use code MK15 to get 15% off your purchase!
Plus, I wouldn’t be surprised if Perfect Keto eventually offered a Keto Cookie bundle that reflects a similar discount structure as the one they had during the launch period.
You can also sign up for a subscription and save an extra 12.5%. If you do, you’ll get a delivery of Keto Cookies every 30, 45 or 60 days. Of course, you can cancel at any time!
Frequently Asked Questions
That depends on what type of sweetener you use. We used to make paleo cookies using almond flour, but they had honey or maple syrup as a sweetener.
While either sweetener made them paleo-friendly, they weren’t keto-friendly. Of course, you could substitute the honey or maple syrup with monk fruit extract or allulose. I haven’t tried that yet but will update the recipe section on my blog if I do.
Yes, absolutely! Feel free to use promo code MK15 and this link* to claim your 15% discount.
That’s an excellent question. Taste-wise, they’re both delicious and they have a similar macronutrient profile. That said, I have a slight preference for Keto Bars, mostly because they don’t have allulose.
Perfect Keto has demonstrated once again that addictive, great-tasting snacks don’t have to be unhealthy.
The new Keto Cookies taste great and are made from clean ingredients that you can indulge in without feeling guilty.
My kids were the first ones who tried the new Keto Cookies — even before I had a chance — and they loved them. You can see my son Lucas in the photo above, enjoying a pack of these sweet keto treats.
Give them a try and let me know how you like them!