This Keto Elderberry Syrup can boost your immunity against cold and flu viruses without all of the sugar found in store-bought brands. Inexpensive and easy to make at home!
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With Coronavirus cases on the rise worldwide, many are fearful of getting sick and looking for ways to boost immunity. You might be wondering if you can avoid or treat the flu and still stay keto, and the answer is yes!
Every family has their go-to remedies when sickness hits, and one of ours has always been Elderberry (Sambucus Nigra) Syrup, which as been proven to reduce the symptoms and duration of cold and flu viruses.Â
In fact this study from a few years ago has shown that compounds found in elderberries worked against H1N1 in a similar way as medicines such as Tamiflu! Pretty impressive results for a tiny berry if you ask me!
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One of my issues with the store-bought elderberry syrups is that they contain plenty of sugar and carbs, so a few tablespoons a day can put your ketogenic state at risk. There are some sugar free elderberry syrup options but they all seem to contain stevia, which I’m allergic to.
The other problem with store-bought elderberry syrup is cost – a small bottle can get pretty pricey at almost $20 for around 8oz. Ouch.
For those reasons, I decided to make my own keto elderberry syrup – giving me all of the same immunity boosting health benefits at a fraction of the cost.
I ordered a whole pound of these dried organic elderberries for around $20 on Amazon. I can make about half a gallon of this keto elderberry syrup with that amount of berries – all for around the cost of one 8 ounce bottle of store-bought!
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Did I mention it’s super easy? I simmer the ingredients, blend them, strain them, and into the fridge it goes for whenever I need it.
I added some sliced ginger, cinnamon sticks, and orange zest strips to my syrup while it simmered, which gave it a lovely flavor. It’s pleasant on its own if you just down a spoonful, but it’s also tasty enough to put on yogurt or even your cream cheese pancakes!
In addition to this keto elderberry syrup, when we’re experiencing cold or flu-like symptoms, we load up on Vitamin C, Zinc, and Oregano Oil, which gets us feeling better in no time.Â
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To soothe a sore throat, I like to enjoy this keto elderberry syrup in a cup of hot tea with some extra ginger and orange peel. You can also freeze the syrup into ice cubes and then add it to water and sip it cold.Â
However you choose to ingest it, this keto elderberry syrup is a valuable addition to your immunity boosting arsenal!
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PrintLow Carb Elderberry Syrup – Sugar Free
- Yield: 16 oz 1x
Description
This immunity boosting low carb elderberry syrup is loaded with antioxidants and compounds that are proven to fight against cold and flu viruses!
Ingredients
- 4 cups filtered water
- 3/4 cup dried elderberries
- 1 teaspoon grated orange zest
- 2 inch piece of ginger, sliced
- 2 cinnamon sticks
- 1/3 cup erythritol or other low carb sweetener (I used Swerve)
Instructions
- Add all of the ingredients to a medium saucepan and bring to a boil.
- Reduce heat and simmer for 30 minutes.
- Blend with an immersion blender (or transfer to a blender) until mostly smooth.
- Strain through a fine strainer into a clean bowl and then pour through a funnel into a clean glass jar. Store in the refrigerator for up to one month or freeze for up to 3 months.
Notes
Approx nutrition info per tablespoon: 12 calories, 0g fat, 2g net carbs, 0g protein
- Category: Low Carb Elderberry Syrup
- Cuisine: American
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Kristina says
I just finished making my syrup. You say nothing about whether or not to remove the cinnamon and ginger or leave it in to blend.
Mellissa Sevigny says
I blend it all together and then strain it afterwards to get any solids out.
Trish says
Hi Melissa! I have been making my own elderberry syrup for years using the fresh berries that fruit right around the first week in September. Great for colds and sore throat. At the first sign of getting sick, I take about a half shot glass, every few hours.. Knocks it out within the first day! Great stuff! Funny, I never even thought about going sugar free with my recipe… No idea why!! What a knucklehead! Now, I know better and will try that out come fall.. Thank you for your great and informative site!
Rhonda Tenderholt says
Do you happen to know how to do this with the instant pot or is it simplier to do in a saucepan? Also, if you don’t have fresh ginger, do you know how much ground ginger from a bottle you would need? THANKS!
Judy says
What is the serving size? 1 tsp, 1 tbsp?
Claudette says
Melissa is right. Two months ago, the price for a pound of Elderberries was about $20. Since January, it has increased to $40-$45. I learned that for sure after reading the reviews of many who have been making elderberry syrup for years. I bit the bullet and succumbed after checking all the other sites that sell them and they were all comparable in price. Most of them are on back order including Frontier. Good luck and, as always, thank you Melissa.
Tami says
Oh My. I just clicked on the link to the dried elderberries and it shows that they cost $44.95!? That has more than doubled in cost from when you ordered. Maybe from the corona virus scare?
I have a question about using the erythritol. When you put the syrup in the fridge do you find that the erythritol re-crystalizes? I make a homemade version of Irish Cream and also Kahlua. But if I don’t drink it fast enough (HaHa–I know… not drink it fast enough), the erythritol ends up with crystals in the bottom of the bottle very similar to rock candy. Or do you use the elderberry syrup fast enough that this isn’t a problem?
Thanks for this recipe. I do want to give it a try. Sounds like something every home should keep stocked.
Jeanine says
Hi Melissa, I’m a newbie on your site but really LOVE your recipes. I was very excited to make the sugar free Mulberry syrup. I went to the site on Amazon and the dried Mulberries are extremely expensive now, anywhere from $45-55.00 a pound! I realize we are right in the middle of a pandemic but do you have any other suggestions of where I could find good dried mulberries? (I’m on a very limited budget) Thank you for your help.
Mellissa Sevigny says
It’s elderberries not mulberries so that might be why. But I have noticed the price of elderberries skyrocketing in the last few months unfortunately!
Patricia says
Fabulous! I’ve used Sambucol for years and it does work and it is expensive. Thank you for developing this homemade recipe. One question, what is the shelf life of the dried berries? do you store in the pantry in a glass jar or in the fridge or freezer. Seems a 1 lb bag would last me a long time and looking for best long-term storage method. Thanks a million for this recipe and the ice cube idea, adding to tea, etc. Can’t wait to make it and keep healthy.
Mellissa Sevigny says
I keep mine in a glass jar in the cabinet Patricia and they seem to keep just fine that way for up to a year, but if you have the space freezing them probably isn’t a bad idea either!
Patricia says
Thanks so much for the quick response. And BTW, you look fabulous and seem to be aging in reverse, no doubt a testament to a healthy KETO diet and living the dream on an island the last few years. Inspiring.
Tracey says
Hi Melissa, so many of your amazing recipes are even suitable for us non-keto vegetarians.
I’ve been picking wild elderberries every fall for years. When my children were young I made syrup using some sugar. Then I figured out to just cook down the berries in a pot with spring water and strain through unbleached cheese cloth, let cool and then freeze in small containers. Add the frozen cubes/cups to rosehip-lemon tea or smoothies :) …we even freeze the pulp. Thanks for your great recipes !
Karen Seay says
WDo elderberries have carbs themselves? If so how much in what quantity?
Mellissa Sevigny says
Not sure, you can probably find nutrition info on the USDA database online though.
Patty says
Melissa, I followed the recipe exactly except that I didn’t have tangerine or orange zest, only Meyer lemon zest, so I substituted that. It tastes extremely bitter. I’ve never had elderberries before so maybe this is how they taste or do you think I may have messed something up? I use your recipes all the time and they are fabulous.
Mellissa Sevigny says
Lemon zest could change the flavor profile but if it’s bitter then you probably got the bitter white “pith” from the inside of the peel in there instead of just the yellow rind that is considered the zest. It could also be the sweetener you used if you substituted stevia for example. But the elderberries themselves should not be bitter.
Chaundra says
Thank you thank you thank you!
Sharon says
Your timing is impeccable!!!
I literally had just completed my annual elderberry order on line for what my grandgirls call “grandma’s potion.”
I have always used raw local honey for its medicinal & preservation properties, and kid friendly flavor. (along with orange peel, ginger, clove & cinnamon.) I’ve only used it when actually ill because of the honey content. It didn’t occur to me that I could make it with a natural no sugar sweeter! And a little vodka to preserve it is genius. Grandma get’s to use her “potion” for her own preventive health this year- Thank you!
Wendy says
I have a pot simmering on my stove right now! I love how easy the syrup is to customize. I like mine with a little extra orange peel, a little ginger, cloves, and lots of cinnamon.
Have you considered adding a tablespoon or two of vodka to replace the antimicrobial property of honey that traditional recipes require? I find that helps extend the life of the syrup and the amount of alcohol spread out over the entire batch is negligible.
Mellissa Sevigny says
Great idea Wendy!
Leslie says
Erythritol does ugly things to my digestive tract. Is there something else I could “sweeten” with that would keep it keto? Or maybe some other flavors to add that would make it more palatable without sweetener?Thanks!
Dawn says
Get granulated monk fruit!!! Best ever!
Colleen O'Leary says
Use stevia extract. I can’t use any other zero calorie sweetner without it ruining my gut. “Better Stevia” on Amazon is sold in various sizes and has no other additives!
Heather says
Maybe try allulose, or if you don’t have pets, xylitol.
Richard Sikes says
I have ordered elderberry powder from amazon; would I just cut the recipe in half? Thanks in advance.
Rick
Mellissa Sevigny says
Sorry, not sure how the powder works relative to the berries – did it come with instructions on how to use? If so I’d follow those and get the same benefits.
Adriana Mendoza says
I made a similar recipe with grated ginger, ground cloves and cinnamon. It made the kitchen smell so good and it tasted so good too. It also called for a cup of honey which I didn’t use since I am on keto diet. I will be using Monkfruit sweetener. I will be trying your recipe next time. Looking for the nutritional info per TB. Thanks
Sandra Prince says
I thought the seeds were poisonous. I see you crush yours in with the liquid.
Mellissa Sevigny says
Cooking the elderberries neutralizes the small amount of toxins from the seeds – eating fresh elderberries is not recommended, but cooked they have a lot of health benefits!
Suz says
You list this as having 2 grams net carbs , do you have an idea of whole carbs? There’s no fiber listed, so I dont know what to add back in. I’m following a protocol now that doesn’t allow net carbs for the first month.
Thanks!! Suz
Calvin says
I have never used this berry, I think is a very unique syrup! Sugar free. nice.
Kelly says
Thank you for this recipe! How much syrup would you recommend an adult take per day for prevention? What about a child (my kids are 2 and 4)? Not sure about the dosing, and the blood thinning bit makes me nervous.
Judy Bernes says
Per a recipe by Rosalee de la Foret….with more chai spices added plus peppercorns to help absorb those great nutrients; omg wonderful…adults can take 1-2 TB a few times a day, children under 12 1-2 tsps. This amount is preventative and more can be taken on the onset of a bug. I’ve been taking it with my husband for about a year and a half now and we’ve never “caught what’s going around’ even from our grandchildren lol
Not sure where you get the blood thinning concern?
We use raw honey for the sweetener for its antibiotic, preservative and immune boost effects. One half amount to your liquid (eg 2 cups liquid, 1 cup honey) This will keep up to 6 months in the fridge…must be refrigerated to prevent fermenting haha been there! Less honey lowers the longevity..good luck!
I only gave this recipe for the use of artificial sweetener….
Mellissa Sevigny says
It’s a low carb website Judy, which is the entire point of me posting this recipe using an artificial sweetener that doesn’t contain carbs – so diabetics and those on a keto diet who can’t have honey can still get the benefits of an Elderberry syrup. I like your idea to add peppercorns, will try that in my next batch!
Erica B says
Swerve (erythritol + oligosaccharides) is not an artificial sweetener. It’s a naturally-sourced sugar alternative. The fact that a sweet substance isn’t glucose or fructose does not automatically make it artificial.
DavetteB says
Is alcohol allowed on keto plans? The elderberries could be tinctured in Vodka without any sweetener.
You’d only need a dose of 1/2 to 1 tsp.
I usually recycle the dregs into tea and sweeten with monkfruit or stevia (no allergies) and add some Vit C powder for extra punch (it’s sweet/tart like lemonade).
lacey says
Do you have to add a sweetner if I’m giving it through a feeding tube? Is it strictly for taste? And where can I get those ingrediants? Thanks!
Mellissa Sevigny says
Strictly for taste!
Katie says
I was thinking there must be some good use for the pulp that is left from straining! Any ideas. Hate to through that away as it also contains great nutrients. Could you not get the same benefit by making jam this using the whole fruit? Just a thought.
DavetteB says
You can either simmer the dregs again and make more syrup or tea, or save the scraps in the freezer and either do more syrup or soak in vodka to make a tincture (let sit 6 weeks in cupboard, give a shake once a day, then strain; the dose will be 1/2 to 1 tsp.) HTH
Stephanie KL says
I happen to have a few elderberry trees growing on my property and would like to substitute the fresh for the dried. What would be the equivalent of 3/4 cups dried to the fresh?
DavetteB says
Usually double fresh berries for dried. You can add some elder flowers to the recipe too.
Eric says
Aside from its medicinal value, could it be used in cooking? I am looking for something to replace Red Currant Jelly, and am wondering how this would work? Or I suppose I could grow currants and make my own, sugar free, jelly.
Pat says
HUGE thank you for this. I’ve been using Sambucus/ Sambucol for years and swear it works. The cost has steadily risen so this recipe is much appreciated. YOU THINK OF EVERYTHING! :)
Muna Kenny says
Thanks for this post! Every house should have elderberry syrup (Homemade of course).
Jacque says
Your timing is perfect. Last month I paid a premium price for this syrup to treat a cold/sinus/whatever infection. I didn’t like that it was so sweet. Still, I’ve wanted to have another bottle on hand just in case, but I hated to pay so much again.
At the same time, I’ve been looking for an item to bring my Amazon order up to $35. And today, you come to the rescue on both counts.
Thank you, Mellissa!
Jkim
Mellissa Sevigny says
You’re welcome Jacque! I love just reaching into my fridge and taking it out whenever I need it! I’ve gone through half my first homemade bottle already but I have so many berries in backup that I can make more whenever I want and for super cheap – it’s liberating lol!
Debra says
I use Elderberry syrup all the time. It does get costly. I will now make my own! Thank you!
Mellissa Sevigny says
I hope you like it Debra! If you don’t have orange peel to add you can also try some fresh ginger to give it even more flavor! Even the guys don’t complain when I make them take it because it tastes so good!
Cici says
You’re allergic to stevia? That’s horrible! Isn’t Swerve a combo of erithitol and stevia?
Mellissa Sevigny says
No, there is no stevia in swerve thank goodness!
Heather says
One question, stevia is my sweetener of choice. Do you think it would work in this recipe? Do you think that the amount would be the same?
Mellissa Sevigny says
Stevia has a funny taste when cooked, I’d recommend adding it after you’ve cooked the syrup down, and in small increments until you get the sweetness you want Heather!
Heather says
Thank you for this. I have been wanting to incorporate elderberry syrup into my health regimen, but was didn’t want the added sugar. I have made several of your recipes this week. Thank you for all that you do.