Keto Boozy Fasnacht Bites

A Pennsylvania Dutch Tradition — Reimagined the Lang’s Way

There’s something special about Fasnacht Day in Pennsylvania.

If you grew up anywhere near the Susquehanna Valley, you know the smell — hot oil, yeast dough, powdered sugar floating through church basements and fire halls. For generations, families across central Pennsylvania have made Fasnachts the day before Lent, using up rich ingredients before the season of fasting began.

This year, we’re honoring that tradition — but we’re doing it keto, and just a little rebellious.

Introducing our Keto Boozy Fasnacht Bites: dense, golden, deep-fried dough filled with a sugar-free Irish cream center. A final indulgence before Lent begins.

Because if you’re giving something up for 40 days… you might as well make it count first.

The History of Fasnacht — Why This Tradition Began

The word “Fasnacht” comes from the German Fastnacht, meaning “fasting night.” German immigrants brought the tradition to Pennsylvania in the 1700s, and it became deeply rooted in Pennsylvania Dutch communities throughout areas like Lancaster, Lebanon, and central Pennsylvania.

Fasnachts were traditionally made on Shrove Tuesday — the day before Ash Wednesday.

Why?

Because Lent was a season of sacrifice. Historically, people gave up:

• Sugar

• Butter

• Lard

• Eggs

• Rich foods

So on the final day before the fast began, families used up those ingredients in one glorious, fried celebration.

Fasnachts weren’t meant to be light and airy like modern donuts. They were denser. Heartier. Rustic. They symbolized abundance before restraint.

There’s even old folklore that says if you eat a Fasnacht on Shrove Tuesday, you won’t get boils for the year.

We can’t promise that.

But we can promise this version won’t spike your blood sugar.

The Keto Twist — What Makes These Fasnachts Different

Traditional Fasnachts are carb bombs. Flour. Sugar. Potatoes. Sometimes molasses.

Our version keeps the spirit — but removes the sugar crash.

Instead of white flour and sugar, we use:

• Almond flour

• Oat fiber

• Psyllium husk

• Keystone Pantry Allulose

• Sugar-free chocolate

• A sugar-free Irish cream filling

You get:
✔️ The density
✔️ The golden fry
✔️ The indulgence
❌ Without the carb overload

Why We Use Each Ingredient (And What It Does)

This isn’t random substitution. Every ingredient has a purpose.

Almond Flour

This replaces traditional wheat flour. Almond flour is low in net carbs and high in healthy fats, giving the dough structure and richness without gluten. It creates a tender crumb that still feels indulgent.

Why it’s keto: Very low net carbs and blood sugar friendly.

Oat Fiber

Oat fiber is pure insoluble fiber — not oat flour. It adds bulk and dryness to balance almond flour’s moisture. This is critical for achieving that slightly dense, old-world Fasnacht texture.

Why it’s keto: Nearly zero digestible carbs.

Psyllium Husk

This is our gluten replacement. When hydrated, it forms elasticity in the dough. Without it, keto dough crumbles. With it, you get chew and structure — closer to traditional yeast dough.

Why it’s keto: High fiber, zero net carbs.

Yeast (for Flavor, Not Rise)

Traditional Fasnachts are yeast-raised. Keto dough won’t rise the same way, but adding yeast still provides that nostalgic bakery flavor and aroma.

It tricks your brain into thinking “church basement Fasnacht sale.”

Keystone Pantry Allulose

This is the game-changer.

Unlike erythritol, allulose:

• Browns like sugar

• Doesn’t crystallize harshly

• Has minimal cooling effect

• Has minimal impact on blood glucose

It allows these Fasnachts to fry golden and caramelized, just like traditional ones.

Why it’s keto: Allulose has almost no impact on blood sugar and very low net carbs.

Beef Tallow (or Avocado Oil)

Traditional Fasnachts were fried in lard. We use beef tallow for authenticity and better stability at frying temperatures. It gives a crisp exterior and rich flavor.

Why it’s keto: Pure fat, zero carbs.

Sugar-Free Irish Cream Filling

This is where we get playful.

We create a keto Irish cream-style filling using:

• Heavy cream

• Allulose

• Cocoa

• Vanilla

• A splash of whiskey (optional)

It’s indulgent. Silky. Slightly boozy. Completely sugar-free.

Why it’s keto: No added sugar, low carb, high fat.

Why the Boozy Angle Makes Sense

Historically, Fasnachts were about indulgence before sacrifice.

Today, many people give something up for Lent:

• Sugar

• Alcohol

• Sweets

• Bread

• “Bad habits”

So here’s our playful twist:

If you’re planning to give up booze for Lent…

Have one last indulgence.

A Keto Boozy Fasnacht Bite is the perfect symbolic send-off. It honors the original spirit of Shrove Tuesday — use up the richness before the fast begins — while staying aligned with a low-carb lifestyle.

You’re not abandoning discipline.

You’re marking the transition with intention.

And maybe a little Irish cream.

The Recipe: Keto Boozy Fasnacht Bites

Ingredients – Dough

• 2 cups almond flour

• ½ cup oat fiber

• 1 tbsp psyllium husk powder

• 2 tbsp Keystone Pantry Allulose

• 1 tsp instant yeast

• ½ tsp salt

• 2 eggs

• ¼ cup melted butter

• ¼ cup warm water

Oil for frying

• Beef tallow or avocado oil

Ingredients – Boozy Irish Cream Filling

• ½ cup heavy cream

• 2 tbsp Keystone Pantry Allulose

• 1 tbsp cocoa powder

• ½ tsp vanilla extract

• 1–2 tbsp whiskey (optional, or use extract for alcohol-free version)

Instructions

1. Combine dry dough ingredients.

2. Mix wet ingredients separately, then combine.

3. Let dough rest 10–15 minutes to hydrate.

4. Roll into small balls (bite-size works best).

5. Fry at 350°F until deep golden brown.

6. Cool completely.

7. Whip filling ingredients until thick and pipe into centers.

Optional: Roll in powdered allulose or dip halfway in sugar-free chocolate.

The Symbolism — Indulgence Before Intention

Fasnachts were never just about donuts.

They were about rhythm.

Feast.
Then fast.
Celebrate.
Then reflect.

So whether you’re:

• Giving up sugar

• Giving up alcohol

• Going stricter keto

• Or just resetting habits

This is your send-off.

And then, maybe for 40 days, the booze goes.

Tradition honored.
Carbs avoided.
Vices paused.

That’s how Lang’s does Fasnacht.

Nutrition Facts (Per Serving – 1 Bite)

• Calories: 165
• Fat: 15g
• Protein: 4g
• Total Carbs: 6g
• Fiber: 4g
• Net Carbs: 2g
• Sugar: 0g

FAQ

Are these authentic Fasnachts?

They preserve the dense, fried tradition while removing high-carb flour and sugar.

Does the alcohol cook out?

The whiskey is mixed into the filling and does not fully cook out. It may be omitted for an alcohol-free version.

Why use allulose?

Allulose browns like sugar and avoids the cooling aftertaste found in many sugar substitutes.