Sweet and chewy with zero sugar, these keto gummy worms come in at just 0.3g net carbs and 11 calories per serving. A candy fix that doubles as an electrolyte boost.
I’ve been making these keto gummy worms for a couple of years now, and the trick that changed everything was using electrolyte powder instead of flavored gelatin. Instead of sugar-free Jello mixes, you use unflavored gelatin as the base and let the electrolyte powder handle all the flavor. You get grape, orange, raspberry, watermelon (whatever your packet is) with zero carbs and a built-in dose of sodium, potassium, and magnesium.
I’ve tested both grass-fed gelatin and the unflavored Knox packs. Grass-fed gives you a slightly softer chew, but both set up the same. And the electrolyte powder completely covers any beefy gelatin taste, so don’t worry about that if you’re new to working with unflavored gelatin.
The mold situation is more flexible than you’d think. I use a gummy worm mold, but reader Christy made these in peanut butter cup molds, hearts, and whatever else she had on hand. The gelatin ratio is forgiving enough that any silicone mold works. If you want two-color layers, pour your first color and refrigerate for 20-30 minutes until it’s tacky but not fully set. Then pour the second color on top. If you wait too long and the first layer firms up completely, they’ll split apart when you pop them out.
For a sour version, I toss the finished gummies in a mix of citric acid and powdered sweetener. I use about 1 teaspoon of citric acid to 2 teaspoons of powdered erythritol. The coating sticks best when the gummies are slightly tacky right out of the mold. If you like sour candy, this is worth the extra step.
These keep in the fridge for about two weeks. But they also freeze well for up to three months. I lay them flat on parchment paper first so they don’t clump, then transfer to a freezer bag once solid. They thaw in about 10 minutes at room temperature, and the texture holds up.
These homemade gummy worms are a hit with my kids, and I eat just as many as they do. I use sugar free electrolyte powder for flavoring, so you get options like grape, orange, raspberry, and watermelon without any added sugar. Bring these to a party and watch them disappear.
Store-bought gummies are hard and loaded with sugar. These are the opposite: soft, a little jiggly, and zero carbs. You only need a few ingredients and about 10 minutes of active work. The fridge does the rest. If you like the idea of gelatin-based treats, my keto chocolate mousse uses a similar set-and-chill approach.
Best Electrolyte Powders for Gummies
The easiest way to flavor these gummies is with electrolyte powder. I first picked up this trick from Maria Emmerich, who makes electrolyte gummies for her boys. I thought it was a clever way to get flavor without adding sugar or carbs, and it works.
Here are some sugar free electrolyte powders I use:
If you find LMNT too salty (reader Trish had this same issue), use half a packet and add a little more sweetener to balance it. Ultima runs milder on sodium, so a full packet works fine. Mixing flavors between batches is half the fun.
Choosing the Right Gelatin
Gelatin is what gives these gummies their wiggly, chewy texture. I buy grass-fed gelatin for the quality, but the unflavored Knox packs from the grocery store work just as well. Don’t worry about any beefy taste. I’ve made these with both types, and the electrolyte powder covers it completely.
If you want to skip measuring gelatin altogether, a sugar-free jello mix is another option. It won’t have the electrolyte benefits, but it sets up the same way. Check the carb count on the box, because some flavored gelatin brands add sugar.
To a small microwave safe bowl, combine water, gelatin, electrolyte powder and sweetener. Whisk until mixed.
2
Heat to dissolve gelatin
Heat mixture in the microwave until dissolved (1-3 minutes) or heat on the stovetop until boiling. Remove from heat.
3
Color it
Add 2-3 drops of food coloring if using. You can separate the mixture into multiple bowls to do different colors.
4
Add to molds
Using a pipette that comes with the mold, squirt gelatin mixture into each cavity of the mold. Refrigerate for 1-2 hours or until hardened. Remove from the mold. Store in the refrigerator.
Nutrition
Per serving: 1/8 of recipe
Calories
11
Fat
0g
Protein
0.3g
Total carbs
0.3g
Net carbs
0.3g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Why aren't my gummies setting up?
I've had this happen twice, and both times the gelatin didn't fully dissolve before I poured the molds. Heat the mixture until it's completely clear with no granules floating around. If you're microwaving, stir it halfway through and check. Pulling them out of the fridge too early does it too, so give them the full 1-2 hours until hardened. Too little gelatin can also cause it. I use 3 tablespoons per cup of water, and that ratio sets up firm every time.
Can keto gummy worms sit out at room temperature?
Not for long. Gelatin softens as it warms, so after an hour or two on the counter they turn sticky. I keep mine in an airtight container in the fridge, where they last about two weeks, and I freeze any extras the way I describe above.
Can I adjust the sweetener?
Yes. My card amount is 1/2 teaspoon of powdered erythritol, and that lands on the tart side. Readers have gone both ways: Alicia added another 1/4 teaspoon on her second batch, and Kristen cut it in half so the tartness from the electrolytes came through more. Whisk whatever amount you use in with the gelatin in step 1.
Can I make these with agar agar instead of gelatin?
I've experimented with agar agar, and the texture is noticeably different. Agar sets firmer and more brittle, like a hard jelly rather than a chewy gummy. If you're avoiding animal products, it works as a substitute, but don't expect the same soft, wiggly chew. Agar also has to reach a full boil to dissolve, so use the stovetop option in step 2 rather than stopping when it looks dissolved. I'd use about half the amount of agar agar compared to gelatin and adjust from there.
Hey Annie, I’ve been following you for years and your recipes never miss. Made a double batch and portioned them into jars. They hold fine in the fridge but go soft if they sit out.
Got the texture right first try. The sweetness is pretty subtle though, that half teaspoon of erythritol doesn’t go far, so I added another quarter teaspoon the second batch.
These actually have the chew that makes gummy worms what they are. I kept expecting them to be off somehow, too stiff or the wrong kind of sweet. Candy was the one thing I figured I’d just given up going keto. Next batch I’m doing strawberry and grape in the same mold.
Stephanie, ice cube tray totally works. Any silicone mold does. I’ve used bear molds, and reader Christy made hers in hearts and peanut butter cup shapes.
Elizabeth, that extra half tablespoon makes total sense for snap. Gelatin concentration is basically the only texture variable here, and I landed at 3 tablespoons because it sets firmly without going rubbery in the fridge after a few days. Snap is the thing that makes gummy worms feel like gummy worms, not a flavored gel strip. Hardest part to nail at home, honestly. If yours came out of the mold cleanly at 3.5, I’m running that amount on my next batch.
Honest observation from batch seven: these are better the day after. Fresh out of the mold at the two-hour mark they hold fine, but overnight in the fridge the texture firms into a real snap and the electrolyte tartness sharpens. I just make them Sunday night now.
Overnight texture is genuinely better. I always eat one right out of the mold but the ones left until morning have that snap you can’t get at the two-hour mark.
Squeeze bottle over the pipette, not even close. The one that comes with the mold is too slow once the gelatin starts firming. Cut the erythritol in half and the tartness from the electrolytes actually comes through instead of getting buried.
Swapped in lemon-lime electrolytes and added an extra tablespoon of gelatin because I wanted them on the firmer side. They ended up with this almost sour candy chew to them, which was not what I was going for but turned out way better. One tip: use the pipette to fill the molds or you will spend 10 minutes wiping gelatin off your counter.
My son saw the mold on the counter and assumed I’d bought candy. By the time I explained what electrolyte powder was, he’d eaten four and honestly didn’t care.
I’ve tried every store-bought sugar-free gummy out there and none taste right. Was skeptical the electrolyte packet could pull this off, but the color came out bright and the chew is freakishly close to what I grew up with. Not buying another bag of Haribo alternatives.
Gummy worms were my thing as a kid, like embarrassingly my thing, I’d pick them out of bulk bins at the grocery store while my mom wasn’t looking and eat the whole bag on the drive home. Been keto for about two years now and I won’t pretend I haven’t missed a few things (gummy worms near the top of that list). Made these on a lazy Saturday with the food coloring split into two colors for the two-tone look and something about seeing them slide out of the mold just got me a little. The electrolyte powder gives this faint tartness that’s actually closer to what I remember than I expected it to be. I kept thinking about summers at my grandma’s house the whole time I was making them. Zero carbs and I can just eat them without the mental math. That means something.
That two-color slide out kills me every time. And yeah, the electrolyte tartness being that close to real gummy worms surprised me too when I first tested this.
Fourth batch since January and I’m still shocked these pull double duty as a snack and an electrolyte hit. Started making them for my afternoon slump and now they’re locked into my weekly prep. The pipette step is weirdly satisfying once you get a rhythm going, and I’ve started doing two colors at a time since the mold fills so fast. Zero carbs and they actually taste like something. That combo is freaking unreal.
Figured the electrolyte powder was going to taste medicinal and make these weird. It doesn’t. The flavor comes through clean and the texture sets up properly if you let them sit a full hour (I rushed the first batch and they were too soft).
I’ve made other gelatin desserts but never homemade gummies. With 3 tablespoons to 1 cup of water, do these come out firm and snappy or soft and chewy like storebought? Trying to decide if a gummy mold is worth it.
I’ve been eyeing gummy candy molds for months but kept assuming the gelatin wouldn’t set up properly in something that small. The electrolyte packet as the flavoring was the part I didn’t expect, and watching the mixture go from liquid to actual candy texture in those little molds was genuinely satisfying. Already have a second batch planned to try a different flavor.
My kids are dying to make these and we have a ton of different electrolyte flavors. If I split the mixture into two colors and layer them in the mold, will they stick together once set, or will the top layer just slide off when you pop them out?
Yes! Just let the first layer get tacky (20-30 min in the fridge) before pouring the second — if it goes fully firm the layers will split. Different flavors for each color means you get two flavors in one worm, which is such a fun bonus.
We thought these were awesome! I am now expanding my gummy-making skills to try to get a stronger flavor, and possibly less salty from the LMNT. Thanks for the recipe!!
Half a packet of LMNT with a touch more sweetener cuts the saltiness without losing the fruit flavor. Ultima is another option if you want to use a full packet, less sodium per serving so it doesn’t hit as hard.
Loves these. Yummy… I use citrus, orange and watermelon. I didn’t add any color. I like the mystery of what you’re gonna get next. I didn’t have a gummy worm molds, instead I used peanut butter cup molds, hearts any molds I had on hand. A treat when I have craving.
