May 4, 2023

Keto Mint Julep – Low-Carb Cocktail Recipe

Recipe

Well it’s that time of year again! The Derby is tomorrow. It will be the first year as an adult that I’m not in the Kentucky area to enjoy the fun. I’ve made these keto mint juleps for years. I can’t believe I never thought to post the recipe to the website until now. I should have gotten it up about a month ago…better late than never!

The mint julep is a traditional derby drink. It’s served at every bar and derby party all over Kentucky and Ohio. I have no idea if other states celebrate the Kentucky Derby as much as those two. However, I do know that you can find a mint julep on menus in many southern bars.

What gives a mint julep its signature flavor is, of course, mint and the sweetness of simple syrup. If you’re trying to make a keto mint julep, the most important ingredient change is the use of keto simple syrup instead of the traditional.

Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.

The origin of the word julep is Spanish Arabic, according to Wikipedia. The term “julep” is used for a sweet drink that is used to disguise medicine. Think Mary Poppins here. Julep is derived from “julepe”, which translates to something like rosewater.

Keto Mint Julep

While there are slight variations, the basic recipe includes bourbon, mint, simple syrup and crushed ice. But since you’re making this at home, feel free to jazz it up a bit! A popular addition in the Kentucky/Ohio area is the use of some seasonal fruit. Fortunately, most of these variations include keto-friendly fruit like strawberries, blueberries, and my favorite, blackberries. Simply muddle the berries add some extra flavor to this classic cocktail.

As for the mint, smack and press the mint to release the oils before placing the mint in your cup. Muddling the mint can cause it to be a little bitter. If you really want to go all out, make sure you grab some keto mint julep cups from Amazon.

I’ve been using Ritual Zero Proof since 2020 and I love their products. Their nonalcoholic spirits are the closest I’ve found to the real thing. Most are completely sugar-free as well as calorie-free and of course, alcohol-free. Get 20 percent off at checkout with code HNG20

Keto Mint Julep

Prep Time: 1

Total Time: 6

Servings:

Ingredients

4 ounces bourbon
½ ounce keto simple syrup
10 leaves mint, plus extra for garnish, if desired
4 whole blackberries, crushed, optional

Get Recipe Ingredients

Instructions

If adding berries to your mint julep, muddle them in the bottom two mint julep or highball glasses.
Smack and gently crush the mint in your hand to release the oils.
Place 5 leaves of min in each of the glasses.
Pour in the keto simple syrup and bourbon. Stir and taste for sweeteness adding more simple syrup if you'd like.
Pour in the crushed ice and garnish with a mint sprig if desired.

Video

Equipment

mint julep cup, optional

Nutrition

Serving: 2ouncesCalories: 131kcalCarbohydrates: 0.04gProtein: 0.01gSodium: 1mgPotassium: 3mgFiber: 0.02gCalcium: 1mgIron: 0.04mgNet Carbohydrates: 0.01g

Did you make this recipe?

Be sure to tag @healnourishgrow on Instagram to be featured in our stories or our newsletter! We love it when you make our recipes and share with your friends.

Author

Cheryl McColgan
Cheryl McColgan is the Founder and Editor in Chief of Heal Nourish Grow, where she has published evidence-based health and nutrition content since 2018.
With over 30 years of experience in fitness, nutrition, and healthy living, and nearly 20 years of professional editorial and journalism experience, she brings both subject-matter depth and trained editorial judgment to everything on the site.
Cheryl holds a degree in Psychology with a minor in Addictions Studies, completed graduate training in Clinical Psychology, and is a NASM Certified Personal Trainer and E-RYT Certified Yoga Instructor.
She is the author of 21 Day Fat Loss Kickstart, Make Keto Easy, Take Diet Breaks and Still Lose Weight, The Grain Free Cookbook for Beginners, and Easy Weeknight Keto.
Read more about Cheryl and the journey that created Heal Nourish Grow on the about page.
Cheryl McColgan is the founder of Heal Nourish Grow, where she writes about protein, body composition, healthy aging, and evidence-based nutrition, along with the everyday habits that actually make those things work in real life.
With a background in psychology and graduate training in clinical psychology, plus nearly 20 years of experience in editorial and publishing, Cheryl approaches health from both a research and real-world perspective. She’s also been immersed in fitness and nutrition for more than 25 years, which gives her a practical lens most purely academic content tends to miss.
Her work today focuses heavily on protein intake (especially for women), muscle retention, metabolic health, and sustainable fat loss, along with topics like sleep, recovery, and wearable health tech. You’ll also find a mix of high-protein, low-carb recipes designed to make hitting those goals easier without overcomplicating things.
Cheryl’s interest in health and nutrition became more personal after navigating her own autoimmune challenges, which pushed her to dig deeper into how lifestyle, diet, and daily habits impact long-term health. That experience continues to shape how she approaches everything on this site: practical, realistic, and focused on what actually works over time.
What Cheryl Covers
Most of the content here falls into a few core areas:
Protein & Muscle Health: how much you actually need, especially for women and how to use protein to support strength, body composition, and aging
Fat Loss & Metabolic Health: sustainable approaches that prioritize muscle retention and long-term results
Healthy Habits & Lifestyle: sleep, movement, strength training, consistency, and the small things that compound over time
Wearables & Recovery: real-world testing and comparisons of tools like Oura, Whoop and others
High-Protein & Low-Carb Recipes: simple, realistic meals that support your goals without feeling restrictive
Travel & Lifestyle: wellness-focused travel, outdoor experiences, and a slightly more elevated take on healthy living
If you're new, here are a few good places to begin:
30 Day Healthy Habits Challenge
Protein Foundations
High Protein Recipes
About Cheryl & Heal Nourish Grow
Coaching and Programs

Cheryl McColgan

Cheryl McColgan is the Founder and Editor in Chief of Heal Nourish Grow, where she has published evidence-based health and nutrition content since 2018.

With over 30 years of experience in fitness, nutrition, and healthy living, and nearly 20 years of professional editorial and journalism experience, she brings both subject-matter depth and trained editorial judgment to everything on the site.

Cheryl holds a degree in Psychology with a minor in Addictions Studies, completed graduate training in Clinical Psychology, and is a NASM Certified Personal Trainer and E-RYT Certified Yoga Instructor.
She is the author of 21 Day Fat Loss Kickstart, Make Keto Easy, Take Diet Breaks and Still Lose Weight, The Grain Free Cookbook for Beginners, and Easy Weeknight Keto.

Read more about Cheryl and the journey that created Heal Nourish Grow on the about page.
Cheryl McColgan is the founder of Heal Nourish Grow, where she writes about protein, body composition, healthy aging, and evidence-based nutrition, along with the everyday habits that actually make those things work in real life.

With a background in psychology and graduate training in clinical psychology, plus nearly 20 years of experience in editorial and publishing, Cheryl approaches health from both a research and real-world perspective. She’s also been immersed in fitness and nutrition for more than 25 years, which gives her a practical lens most purely academic content tends to miss.

Her work today focuses heavily on protein intake (especially for women), muscle retention, metabolic health, and sustainable fat loss, along with topics like sleep, recovery, and wearable health tech. You’ll also find a mix of high-protein, low-carb recipes designed to make hitting those goals easier without overcomplicating things.

Cheryl’s interest in health and nutrition became more personal after navigating her own autoimmune challenges, which pushed her to dig deeper into how lifestyle, diet, and daily habits impact long-term health. That experience continues to shape how she approaches everything on this site: practical, realistic, and focused on what actually works over time.

What Cheryl Covers

Most of the content here falls into a few core areas:

Protein & Muscle Health: how much you actually need, especially for women and how to use protein to support strength, body composition, and aging
Fat Loss & Metabolic Health: sustainable approaches that prioritize muscle retention and long-term results
Healthy Habits & Lifestyle: sleep, movement, strength training, consistency, and the small things that compound over time
Wearables & Recovery: real-world testing and comparisons of tools like Oura, Whoop and others
High-Protein & Low-Carb Recipes: simple, realistic meals that support your goals without feeling restrictive
Travel & Lifestyle: wellness-focused travel, outdoor experiences, and a slightly more elevated take on healthy living

If you're new, here are a few good places to begin:

30 Day Healthy Habits Challenge

Protein Foundations

High Protein Recipes

About Cheryl & Heal Nourish Grow

Coaching and Programs

See all posts by Cheryl

Search the site

Keto Mint Julep – Low-Carb Cocktail Recipe

Keto Mint Julep