March 23, 2022 March 23, 2022/ The Keto Minimalist
Updated: September 20, 2022
Crumbl Cookies is the fastest growing cookie chain in the U.S. And with good reason. They make a wide variety of delicious, baked-to-perfection cookies and rotate decadent and creative flavors each week.
If you follow a ketogenic or low carb diet you might wonder, are Crumbl cookies keto-friendly?
Crumbl Cookies are NOT keto-friendly. Crumbl cookies are made from high-carbohydrate ingredients like white sugar, brown sugar, powdered sugar, flour, chocolate chips, cereal pieces, and are NOT suitable for a ketogenic diet. The regular-size Crumble Cookies range from 50 to 165 carbs per cookie, which is more carbs than a keto dieter should eat in one day.
If you really love Crumbl Cookies and want to include them occasionally in your keto diet, keep reading for tips to enjoy these unique and flavorful cookies without gaining weight or going out of ketosis.
I have also included a complete list of all Crumbl Cookies so far in 2022 with nutrition information, including calories and carb counts. I will continue to update you with future Crumbl cookie flavors.
Here’s 1/8 of a Crumbl Original Pink Sugar Cookie. It’s very close to 10 grams of carbs per piece.
Since Crumbl cookies are so high in sugar and flour, and therefore extremely high in carbohydrates, it is all but impossible to eat an entire cookie without being thrown out of ketosis. Serious keto dieters should probably avoid Crumbl cookies altogether.
However, if you can be satisfied with a few bites of cookie, you can include Crumbl cookies in a low-carb or ketogenic diet on occasion. And, if you check the nutrition facts (easily found online and linked below) you can have a delicious piece of cookie with 10 grams of carbs or less.
If you want to include Crumbl cookies on a keto or low carb diet, prepare to slice each cookie into pieces! You can do it with the cute Crumbl cookie cutter (which slices into fourths), or just use a knife.
Check Crumbl's nutrition information page for the featured cookies of the week. (You can access nutrition info from the Crumbl app too.)
Choose your favorite flavor IF IT HAS 80 grams of carbs per cookie, or fewer.
Slice the cookie into 8 pieces.
Each of the 8 pieces will have 10 grams of carbs or fewer.
Let's use the Crumbl Triple Chocolate Chip cookie as an example. One cookie has 570 calories and 70 grams of carbs. That's more carbs than most keto eaters eat in an entire day!
I used Crumbl's cookie cutter which cuts a cookie evenly into 4 portions. Then I sliced one of the 1/4 portions in half, which equals 1/8 of a cookie.
You don't have to use Crumbl's cookie cutter. I just thought it was cute. You can simply slice a cookie into fourths with a knife and then each fourth in half.
That small piece, 1/8 of the entire cookie, has 9 grams of carbs per piece.
If you can limit yourself to just a small piece at a time, most keto dieters can include a Crumbl cookie in their eating plan for a special dessert or treat.
In the table below I've listed nutrition facts for over 60 Crumbl cookie varieties, including the amount of carbs in 1/8 of a cookie. I know, it seems like sacrilege to cut a cookie into pieces that small, but it's necessary if you want to keep the carbs to 10 grams or fewer.
I tried to cut this Crumbl Triple Chocolate Chip cookie evenly, but it looks a little off, ha ha. Each 1/8 piece has approximately 9 grams of carbs.
This list is in alphabetical order and is updated weekly when new Crumbl flavors are released. Scroll to find a cookie, or use the search box below.
Calories: 480 | Carbs: 50 grams | Protein: 5 grams | Fat: 31 grams
Cut cookie into 8 pieces and each piece is 6 grams of carbs.
Apple Pie
Calories: 600 | Carbs: 71 grams | Protein: 3 grams | Fat: 32 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Banana Bread
Calories: 520 | Carbs: 76 grams | Protein: 4 grams | Fat: 23 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Banana Cream Pie
Calories: 470 | Carbs: 54 grams | Protein: 3 grams | Fat: 28 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Berries & Cream
Calories: 530| Carbs: 45 grams | Protein: 2 grams | Fat: 35 grams
Cut cookie into 8 pieces and each piece is 6 grams of carbs.
Berry Crunch
Calories: 550 | Carbs: 84 grams | Protein: 4 grams | Fat: 23 grams
Cut cookie into 8 pieces and each piece is 11 grams of carbs.
Birthday Cake Featuring Oreo
Calories: 640 | Carbs: 103 grams | Protein: 5 grams | Fat: 24 grams
Cut cookie into 8 pieces and each piece is 13grams of carbs.
Birthday Cake (Patriotic)
Calories: 600 | Carbs: 64 grams | Protein: 3 grams | Fat: 37 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Birthday Cake Valentine
Calories: 530 | Carbs: 60 grams | Protein: 2 grams | Fat: 32 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Blue Monster featuring Chips Ahoy
Calories: 780 | Carbs: 90 grams | Protein: 5 grams | Fat: 46 grams
Cut the cookie into 8 pieces and each piece is 11 grams of carbs.
Blue Raspberry featuring ICEE
Calories: 560 | Carbs: 79 grams | Protein: 3 grams | Fat: 27 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Blueberry Cheesecake
Calories: 680 | Carbs: 96 grams | Protein: 4 grams | Fat: 31 grams
Cut cookie into 8 pieces and each piece is 12 grams of carbs.
Blueberry Muffin
Calories: 420 | Carbs: 51 grams | Protein: 3 grams | Fat: 21 grams
Cut cookie into 8 pieces and each piece is 6 grams of carbs.
Boston Cream Pie
Calories: 530 | Carbs: 55 grams | Protein: 5 grams | Fat: 29 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Brownie Batter
Calories: 590 | Carbs: 74 grams | Protein: 6 grams | Fat: 32 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Brownie Sundae
Calories: 790 | Carbs: 78 grams | Protein: 5 grams | Fat: 50 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Buckeye Brownie
Calories: 790 | Carbs: 102 grams | Protein: 8 grams | Fat: 42 grams
Cut cookie into 8 pieces and each piece is 13 grams of carbs.
Buttermilk Pancake
Calories: 630 | Carbs: 92 grams | Protein: 3 grams | Fat: 29 grams
Cut cookie into 8 pieces and each piece is 12 grams of carbs.
Cake Batter
Calories: 560 | Carbs: 75 grams | Protein: 4 grams | Fat: 30 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Cake Batter Blondie
Calories: 480 | Carbs: 58 grams | Protein: 3 grams | Fat: 26 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Caramel Cake
Calories: 440 | Carbs: 53 grams | Protein: 3 grams | Fat: 26 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Caramel Coconut Fudge
Calories: 670 | Carbs: 65 grams | Protein: 5 grams | Fat: 45 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Caramel Popcorn
Calories: 700 | Carbs: 102 grams | Protein: 3 grams | Fat: 32 grams
Cut cookie into 8 pieces and each piece is 13 grams of carbs.
Caramel Shortbread featuring Twix
Calories: 650 | Carbs: 82 grams | Protein: 5 grams | Fat: 36 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Calories: 620 | Carbs: 65 grams | Protein: 8 grams | Fat: 39 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Hazelnut Sea Salt
Calories: 620 | Carbs: 70 grams | Protein: 5 grams | Fat: 36 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Honey Bun
Calories: 500 | Carbs: 69 grams | Protein: 3 grams | Fat: 24 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Honeycomb
Calories: 780 | Carbs: 103 grams | Protein: 4 grams | Fat: 40 grams
Cut cookie into 8 pieces and each piece is 13 grams of carbs.
Iced Oatmeal
Calories: 530 | Carbs: 81 grams | Protein: 5 grams | Fat: 22 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Kentucky Butter Cake
Calories: 530 | Carbs: 59 grams | Protein: 3 grams | Fat: 32 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Key Lime Pie
Calories: 510 | Carbs: 59 grams | Protein: 5 grams | Fat: 27 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Lemon Bar
Calories: 590 | Carbs: 67 grams | Protein: 3 grams | Fat: 34 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Calories: 580 | Carbs: 76 grams | Protein: 2 grams | Fat: 31 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Lemon Cupcake
Calories: 600 | Carbs: 70 grams | Protein: 3 grams | Fat: 34 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Lemon Crinkle
Calories: 470 | Carbs: 67grams | Protein: 4 grams | Fat: 22 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Lemon Glaze
Calories: 460 | Carbs: 69 grams | Protein: 2 grams | Fat: 21 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Lemon Poppy Seed
Calories: 480 | Carbs: 67 grams | Protein: 3 grams | Fat: 27 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Lemonade
Calories: 560 | Carbs: 74 grams | Protein: 3 grams | Fat: 24 grams
Cut cookie into 8 pieces and each piece is 9grams of carbs.
Limeade
Calories: 550 | Carbs: 73 grams | Protein: 3 grams | Fat: 28 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Macadamia Nut
Calories: 600 | Carbs: 65 grams | Protein: 5 grams | Fat: 37 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Mallow Sandwich
Calories: 840 | Carbs: 89 grams | Protein: 5 grams | Fat: 50 grams
Cut cookie into 8 pieces and each piece is 11 grams of carbs.
Mango Frozen Yogurt
Calories: 480 | Carbs: 65 grams | Protein: 3 grams | Fat: 24 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Maple Cinnamon Roll
Calories: 680 | Carbs: 87 grams | Protein: 4 grams | Fat: 37 grams
Cut cookie into 8 pieces and each piece is 11 grams of carbs.
Maple Glaze
Calories: 480 | Carbs: 64 grams | Protein: 4 grams | Fat: 25 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Milk Chocolate Chip
Calories: 550 | Carbs: 64 grams | Protein: 1 grams | Fat: 34 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Milk Glaze featuring Fruity Pebbles
Calories: 520 | Carbs: 75 grams | Protein: 4 grams | Fat: 24 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Minion Confetti
Calories: 440 | Carbs: 54 grams | Protein: 3 grams | Fat: 25 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Mint Brownie
Calories: 790 | Carbs: 101 grams | Protein: 6 grams | Fat: 42 grams
Cut cookie into 8 pieces and each piece is 13 grams of carbs.
Molten Lava
Calories: 570 | Carbs: 75 grams | Protein: 6 grams | Fat: 30 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Mom’s Recipe
Calories: 570 | Carbs: 69 grams | Protein: 7 grams | Fat: 31 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Calories: 520 | Carbs: 60 grams | Protein: 7 grams | Fat: 29 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Mooncake
Calories: 480 | Carbs: 59 grams | Protein: 3 grams | Fat: 26 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Neapolitan
Calories: 790 | Carbs: 165 grams | Protein: 2 grams | Fat: 15 grams
Cut cookie into 8 pieces and each piece is 21 grams of carbs.
New York Cheesecake
Calories: 700 | Carbs: 100 grams | Protein: 4 grams | Fat: 35 grams
Cut cookie into 8 pieces and each piece is 13 grams of carbs.
Nilla Bean Cupcake
Calories: 640 | Carbs: 80 grams | Protein: 4 grams | Fat: 35 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Oatmeal Chocolate Chip
Calories: 560 | Carbs: 67 grams | Protein: 6 grams | Fat: 37 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Oatmeal featuring Rolo
Calories: 560 | Carbs: 70 grams | Protein: 6 grams | Fat: 30 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Old-Fashioned Doughnut
Calories: 400 | Carbs: 55 grams | Protein: 3 grams | Fat: 21 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Orange Creamsicle
Calories: 600 | Carbs: 66 grams | Protein: 3 grams | Fat: 37 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Original featuring Lucky Charms
Calories: 570 | Carbs: 123 grams | Protein: 0 grams | Fat: 9 grams
Cut cookie into 8 pieces and each piece is 15 grams of carbs.
Original featuring M&M’s
Calories: 540 | Carbs: 67 grams | Protein: 4 grams | Fat: 27 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Original featuring Peanut Butter M&M’s
Calories: 570 | Carbs: 65 grams | Protein: 7 grams | Fat: 32 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Passion Fruit
Calories: 490 | Carbs: 75 grams | Protein: 3 grams | Fat: 21 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Peach Sugar featuring Peachie Os
Calories: 580 | Carbs: 87 grams | Protein: 3 grams | Fat: 25 grams
Cut cookie into 8 pieces and each piece is 11 grams of carbs.
Peanut Butter Bar
Calories: 610 | Carbs: 85 grams | Protein: 5 grams | Fat: 21 grams
Cut cookie into 8 pieces and each piece is 11 grams of carbs.
Peanut Butter Blossom
Calories: 600 | Carbs: 65 grams | Protein: 9 grams | Fat: 34 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Peanut Butter Brownie
Calories: 670 | Carbs: 79 grams | Protein: 7 grams | Fat: 40 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Peanut Butter Cookies & Cream
Calories: 530 | Carbs: 60 grams | Protein: 9 grams | Fat: 30 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Peanut Butter Cup featuring Reese’s
Calories: 740 | Carbs: 77 grams | Protein: 11 grams | Fat: 46 grams
Cut cookie into 8 pieces and each piece is 10 grams of carbs.
Peanut Butter Cup featuring Muddy Buddys
Calories: 660 | Carbs: 72 grams | Protein: 5 grams | Fat: 44 grams
Cut cookie into 8 pieces and each piece is 9 grams of carbs.
Peanut Butter Cup featuring Reese’s Pieces
Calories: 470 | Carbs: 53 grams | Protein: 5 grams | Fat: 27 grams
Cut cookie into 8 pieces and each piece is 7 grams of carbs.
Peanut Butter featuring Snickers
Calories: 660 | Carbs: 119 grams | Protein: 2 grams | Fat: 29 grams
Cut cookie into 8 pieces and each piece is 15 grams of carbs.
Peanut Butter Munch
Calories: 680 | Carbs: 65 grams | Protein: 9 grams | Fat: 45 grams
Cut cookie into 8 pieces and each piece is 8 grams of carbs.
Peanut Buttery Mystery Cookie
The type of peanut butter cookie and nutrition information varies according to your location. For YOUR local Peanut Buttery Mystery Cookie, check the Crumbl app.
Photo Credit: Crumbl Cookies
If you check the Crumble Cookie's Nutrition Page you'll see nutrition facts for "mini cookies." These are smaller, what I would call "normal-sized" cookies and most weigh about 2 ounces. However, these cookies are for catering orders only. You can't just walk into Crumbl and order a mini Milk Chocolate Chip cookie - unfortunately!!
Calories for Mini Crumbl cookies range from about 150 to 210 calories per cookie, and can range from 15 to 37 grams of carbs.
If you do have a Mini Crumbl cookie and are looking to lower the carbs for a keto diet, try cutting the cookie into 4 pieces. Most mini cookies will be 4-9 grams of net carbs per one-quarter piece. Definitely check the nutrition facts if you want to be sure of the carbs.
I hope this “how to eat Crumbl cookies on a keto diet” hack helps a bit if you are craving cookies.
—The Keto Minimalist
Be sure to PIN this post for updated Crumbl Cookie nutrition facts!
March 23, 2022/ The Keto Minimalist/