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!
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.
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!
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!
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.
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.
However you choose to ingest it, this keto elderberry syrup is a valuable addition to your immunity boosting arsenal!
Low Carb Elderberry Syrup – Sugar Free
This immunity boosting low carb elderberry syrup is loaded with antioxidants and compounds that are proven to fight against cold and flu viruses!
- Yield: 16 oz 1x
- Category: Low Carb Elderberry Syrup
- Cuisine: American
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
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!
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.
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Great idea Wendy!
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!
Get granulated monk fruit!!! Best ever!
Maybe try allulose, or if you don’t have pets, xylitol.
I have ordered elderberry powder from amazon; would I just cut the recipe in half? Thanks in advance.
Rick
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.
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
I thought the seeds were poisonous. I see you crush yours in with the liquid.
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!
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
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I have never used this berry, I think is a very unique syrup! Sugar free. nice.
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.
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….
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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!
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.
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).
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!
Strictly for taste!
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.
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
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?
Usually double fresh berries for dried. You can add some elder flowers to the recipe too.
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.
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! :)
Thanks for this post! Every house should have elderberry syrup (Homemade of course).
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
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!
I use Elderberry syrup all the time. It does get costly. I will now make my own! Thank you!
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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!
You’re allergic to stevia? That’s horrible! Isn’t Swerve a combo of erithitol and stevia?
No, there is no stevia in swerve thank goodness!
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?
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!
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.