Birch Benders Keto Dessert Cups Taste Test (Can You Guess Which Is Our Favorite?)

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birch benders keto cup

Keto-friendly dessert in just a minute?! YES!

I love yummy keto snacks that take care of my sweet tooth cravings. However, I don’t always have a ton of special ingredients on hand and just want something that’s quick and easy to make.

I recently saw an online ad for Birch Benders Keto Dessert Cups and decided to give them a try. Just add water and pop one in the microwave and in just 60 seconds a delicious keto treat is ready for you to enjoy – sign me up for that! 🙌

birch benders keto cups after cooking

My local Walmart currently carries five out of the seven Birch Benders Keto Cup flavors and they typically run about $2.48-$2.99 per cup. You can also order them from Amazon or directly from the Birch Benders website.

Birch Benders keto muffin cup on spoon

We realize that many consider these desserts to be dirty keto, so please keep that in mind when deciding if these cups are something you want to add to your snack options.

*Please note: I purchased these Birch Benders Keto Cups on my own and this review is not a sponsored post or a paid ad. I’m just sharing my own personal feedback. I’ve placed star emojis next to my own personal favorite flavors.


On to the taste test –

birch benders blueberry muffin

⭐️Birch Benders Blueberry Muffin a la cup⭐️ – WINNER! 🏆

Serving Size: 1 Cup | 190 calories | Fat: 14g | Total Carbs: 23g (Fiber: 5g | Sugars 4g | Sugar Alcohol: 12g) Net Carbs: 6g | Protein: 7g

This was the clear taste test winner for both me and my daughter! It was moist, light and airy, and had a delicious taste. I’m not much of a blueberry person unless it’s muffins and this one was a home run! I would absolutely buy this flavor again!


birch benders brownie

⭐️Birch Benders Brownie a la cup⭐️ – Second Place! 🥈

Serving Size: 1 Cup | 180 calories | Fat: 15g | Total Carbs: 25g (Fiber: 6g | Sugars 2g | Sugar Alcohol: 16g) Net Carbs: 3g | Protein: 6g

The brownie cup was our second favorite, it was rich and reminded me of Duncan Hines Brownie Mix. The only thing missing was it being a little fudgier like brownies, but it for sure nailed the taste so I consider that a win!


hand holding birch bender keto cup birthday cake flavor

Birch Benders Birthday Cake a la cup

Serving Size: 1 Cup | 160 calories | Fat: 12g | Total Carbs: 21g (Fiber: 4g | Sugars 2g | Sugar Alcohol: 13g) Net Carbs: 4g | Protein: 6g

The birthday cake flavor had a great taste and was light on the top but seemed overall a little crumbly compared to the other flavors. Since the cups were all prepared the same way in the same microwave, I found this surprising. It could be just this cup so I’d for sure try again as we liked the taste!


birch bender chocolate chip cookie

⭐️Birch Benders Chocolate Chip Cookie a la cup⭐️ – Another WINNER! 🏆

Serving Size: 1 Cup | 190 calories | Fat: 17g | Total Carbs: 23g (Fiber: 4g | Sugars 2g | Sugar Alcohol: 15g) Net Carbs: 4g | Protein: 7g

I liked the chocolate taste in this cup and it was very cakey. I think this would really hit the spot for those times you were craving cookies! YUMMO!


mixing birch benders

Birch Benders Chocolate Chip Pancake a la cup – LEAST Favorite! 👎

Serving Size: 1 Cup | 240 calories | Fat: 20g | Total Carbs: 15g (Fiber: 6g | Sugars 3g | Sugar Alcohol: 4g) Net Carbs: 5g | Protein: 8g

This was probably our least favorite flavor. The taste wasn’t bad, but the consistency and smell seemed a little off compared to the other flavors and it didn’t really taste like pancakes to me. I would probably skip this flavor next time, but I’d love to give the strawberry shortcake pancake flavor a try when my store gets those in.

*Please note: There are currently seven different flavors, however, my store does not carry the Strawberry Shortcake Pancake or the Classic Maple Pancake flavors. Let us know if you try these flavors and what you think.


Here are 10 of the Best Keto Desserts to Buy!


Angela graduated with a Bachelor's Degree and has 20+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.


Join The Discussion

Comments 5

  1. aztawn

    Great review and likely saved me money! My knee jerk reaction before reading it was the birthday cake cup. I miss that flavor. Especially in gelato! Lol! But based on your reviews … I’ll likely try the brownie flavor and the cookie flavor. Thanks!

    • Angie (Hip2Keto Sidekick)

      Hi there! I love Birthday cake flavored anything so I’m there with you. I had this flavor & added keto buttercream frosting & it hit the spot for me. Let us know how you like the other flavors! I have yet to try the cookie or brownie ones myself. I found them but have been holding on to them❤

  2. Linda

    My favorite so far has been the Blueberry Muffin. It had been brownie until I tried the muffin!
    Also, I liked the first Birthday Cake a la cup that I tried but I purchased another from a different source and I was surprisingly disappointed this time: it smelled like paint and it tasted slightly like I imagine a paint flavor might taste like. What went wrong there? Thinking that it was just an off cup, I will try again another time (if I live to do so.)

    • Linda

      BTW, I tried the cookie cup, too, but it had a strong baking soda-y taste to it. It certainly was better than the second Birthday Cake a la cup, though. I may try the cookie again, too. :o)
      I am having fun trying all the Birch Benders line.
      I did try the Chocolate Frosting and Vanilla Frosting….that’s how I found the brand; I was craving Chocolate Frosting from a container, Googled it, and there they were! Thank you for the colorfully fun “healthier” low-carb food choices.
      I have a package of pancake mix and chocolate and vanilla cake mixes awaiting the cooler weather to arrive when I will make them, too.

      • Jennifer (Hip Sidekick)

        Thanks so much for all your feedback on the Birch Benders products! It’s really helpful to the community here! Can’t wait for the feedback on the cake mixes!

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