One of my favorite things is discovering a recipe that fits perfectly into the way I eat but doesn’t feel like “diet food” at all. You know what I mean: no sad substitutions, no missing the real thing, just genuinely delicious food that happens to work for you. Pizza beans is exactly that kind of recipe, and I am so excited to share it.

I first came across this one on Emmymade, one of my absolute favorite YouTubers. Emmy has such a gift for finding unique and interesting recipes, and this one definitely caught my eye. The recipe itself is credited to Deborah Perelman of Smitten Kitchen, who has been a longtime favorite in the food world for good reason. After seeing it pop up everywhere after Emmy’s video, I finally made my own version, and I am so glad I did.

The concept is simple: instead of a pizza crust, you use beans as your base. It’s grain-free, hearty, and packed with all those classic pizza flavors you love. Kiind or reminds me of pizza in a cup – IYKYK .

My how to video:

Why You’ll Love This Recipe

• Grain-free — beans do all the heavy lifting as the base
• One-pot meal — easy cleanup, especially if your pan is oven-safe
• Vegetarian — though easy to customize with meat if you prefer
• Great for company — unique enough to impress, easy enough for a weeknight

Ingredients

• 1 small onion, chopped
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 2 cups cooked navy beans (a little over or under is fine)
• 1 carton diced tomatoes, plain with no added ingredients — I love Jovial and Pomi for this
• ~3 tablespoons fresh herbs — a handful each of garlic chives and basil, finely chopped
• 1 teaspoon dried oregano (don’t skip this one!)
• Olive oil
• Salt and pepper to taste
• Parmesan rind (the secret ingredient!)
• ½ cup aged mozzarella, shredded
• Freshly grated Parmesan for topping
• Fresh basil for garnish

Instructions

1. Sauté the vegetables. Heat olive oil in an oven-safe pan over medium heat. Add the onions and sauté for a few minutes until they begin to soften. Add the bell peppers and season with salt and pepper as they cook. Sauté everything together for about 5 minutes until the vegetables are nice and soft.

2. Add garlic and herbs. Add the minced garlic to the pan. If your garlic is frozen like mine was, be very careful adding it to hot oil — it will splatter. Stir in about 1 tablespoon of your fresh herb mixture along with the dried oregano.

3. Add the beans. Add your cooked navy beans to the pan and give everything a good stir. Season with a bit more salt and pepper.

4. Add tomatoes and simmer. Pour in the carton of diced tomatoes and stir to combine. Reduce heat to low and let everything simmer for about 10 minutes to let the flavors meld together.

5. Add the secret ingredient — the Parmesan rind. Drop a Parmesan rind into the simmering mixture. This adds a deep, savory flavor to the sauce and softens up as it cooks. You can fish it out before baking or leave it in for a lucky bite! Taste the mixture and adjust seasoning — add more fresh herbs and salt as needed. Total salt will be around 1 tablespoon, but season to your taste.

6. Top with cheese and bake. Preheat your oven to 425°F. Remove the Parmesan rind, then top the mixture with the shredded mozzarella and a generous layer of freshly grated Parmesan. Place the pan in the oven uncovered and bake for 10 minutes, until bubbly and golden brown.

7. Garnish and serve. Remove from the oven and let it cool for a minute. Sprinkle with fresh basil and serve straight from the pan.

Tips & Variations

• Pre-cooked beans make this even faster. If you have beans ready to go, this comes together very quickly.
• About the cheese. I used aged mozzarella and Parmesan because they give you that classic pizza flavor and feel — and if you have a Parmesan rind hanging around, definitely use it! That said, any hard cheese you enjoy works beautifully here, so feel free to use what you have or what you love.
• Don’t forget the oregano! I actually forgot to add it while filming — one of those things — but dried oregano is a classic pizza herb and makes a great addition. Add about a teaspoon along with your other herbs.
• Customize your toppings. Mushrooms, eggplant, or any of your favorite pizza toppings would work great. Meat lovers can stir in cooked ground meat or add crispy bacon on top.
• No oven-safe pan? Transfer the mixture to a casserole dish or pie plate before adding the cheese and baking.
• For the tomatoes, look for a carton with no added ingredients — I love Jovial and Pomi, both of which come in cartons rather than cans.

The Verdict

This dish is like a cross between pizza and a hearty white bean chili, in the best possible way. It has all those classic pizza flavors: tangy tomato, melty cheese, fragrant herbs, sweet peppers. And because it’s a one-pot meal, cleanup is a breeze.

Would I make it again? Absolutely. It’s already going into regular rotation.

Want to see exactly how I made it? Head over and watch the video to see the whole process, including me fishing out that Parmesan rind! And if you put your own spin on this recipe, I’d love to hear about it. Drop a comment below and tell me about your pizza beans creation, what toppings did you use, what did you change, how did it turn out? Let’s inspire each other!

Recipe inspired by Deborah Perelman of Smitten Kitchen and Emmymade.

Pizza Beans

A grain-free and vegetarian one-pot meal with all the classic pizza flavors — hearty, cheesy, and surprisingly easy to make.

No ratings yet

Print Pin Rate

Course: Main Course

Cuisine: GAPS, Italian, SCD, Vegetarian

Keyword: scd recipe, vegetarian

Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 40 minutes minutes

Servings: 4 servings

Calories: 290kcal

Author: Sherry Lipp

Equipment

• Large oven-safe skillet or pan
• Cutting board and knife
• cheese grater
• Food chopper or mini food processor (for grating Parmesan and chopping herbs)
• Wooden spoon or heat-safe spatula
• measuring spoons and cups

Ingredients

• 1 small onion chopped
• 1 green bell pepper chopped
• 1 red bell pepper chopped
• 2 cloves garlic minced
• 2 cups navy beans cooked – a little over or under is fine
• 14 oz diced tomatoes 1 carton or jar of plain with no added ingredients
• 3 tbsp fresh herbs garlic chives and basil finely chopped
• 1 tsp dried oregano
• 1 tbsp Olive oil
• Salt and pepper to taste
• ½ cup aged mozzarella shredded
• ½ cup Freshly grated Parmesan for topping or more
• Fresh basil for garnish

US Customary – Metric

Instructions

• Heat olive oil in an oven-safe pan over medium heat. Add the onions and sauté for a few minutes until they begin to soften. Add the bell peppers, season with salt and pepper, and sauté together for about 5 minutes until soft.
• Add the minced garlic and stir in about 1 tablespoon of the fresh herb mixture along with the dried oregano.
• Add the cooked navy beans and stir to combine. Season with a bit more salt and pepper.
• Pour in the diced tomatoes and stir to combine. Reduce heat to low and simmer for about 10 minutes.
• Drop the Parmesan rind into the simmering mixture. Taste and adjust seasoning, adding more fresh herbs and salt as needed. Remove the rind before baking.
• Preheat oven to 425°F. Top the mixture with shredded mozzarella and a generous layer of freshly grated Parmesan. Bake uncovered for 10 minutes until bubbly and golden brown.
• Remove from oven, let cool for a minute, and garnish with fresh basil before serving.

Notes

Any hard cheese works well here, but aged mozzarella and Parmesan give the most classic pizza flavor.
Customize with your favorite pizza toppings — mushrooms, eggplant, or cooked ground meat stirred in, or crispy bacon on top.
If your pan is not oven-safe, transfer to a casserole dish or pie plate before adding cheese and baking.
I used Jovial diced tomatoes. Pomi is another great option.

Nutrition

Calories: 290kcal | Carbohydrates: 34g | Protein: 17g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 20mg | Sodium: 303mg | Potassium: 726mg | Fiber: 12g | Sugar: 6g | Vitamin A: 1603IU | Vitamin C: 78mg | Calcium: 328mg | Iron: 4mg

Why You Need These on Your Easter Table

Every spring, the craving hits. Carrot cake. The kind with a cloud of cream cheese frosting you have to scrape off the fork.

For those of us on the Specific Carbohydrate Diet, that craving used to come with a side of resignation. Traditional carrot cake is off the table: wheat flour, refined sugar, commercial cream cheese loaded with stabilizers and additives. Even “healthy” alternatives often sneak in ingredients that don’t make the cut.

These bars change that.

They are made with almond flour and a touch of coconut flour, sweetened with honey, loaded with finely chopped carrots, warm spices, and pecans, and finished with a frosting that uses thick pressed SCD yogurt in place of cream cheese. The result is tangy, creamy, and genuinely indulgent, with zero gut-disrupting ingredients.

Whether you are newly on the diet and looking for proof that SCD baking is worth it, or you have been at this for years and just want a reliable spring recipe to bring to a gathering, this one delivers.

What Makes These Bars SCD Legal?

The Specific Carbohydrate Diet eliminates grains, refined sugars, most dairy, and processed foods. Every ingredient in these bars is compliant:

• Almond flour replaces wheat flour. It is naturally grain-free, high in healthy fats, and gives baked goods a moist, tender crumb.
• Coconut flour adds structure without adding grain. A small amount goes a long way.
• Honey is the only sweetener. It is the approved SCD sweetener and adds a warm, floral note that complements the spices beautifully.
• Carrots are SCD legal and bring natural sweetness, moisture, and fiber to the bars.
• Pecans are legal and add crunch and richness.
• Eggs bind everything together and add protein.
• Coconut oil or butter provides fat and moisture. Both are SCD legal.
• Spices are SCD legal and essential. I use cinnamon, ginger, nutmeg, and allspice, but use whatever spice cake combination you love.
• The frosting uses pressed SCD 24-hour yogurt instead of cream cheese. More on that below.

The Carrots: Finely Chopped, Not Shredded

Most carrot cake recipes call for shredded carrots, but I use a mini-chopper to finely chop mine instead. It is faster, easier, and the result is actually better for this recipe.

Finely chopped carrots distribute evenly throughout the batter, adding just enough moisture without creating wet pockets or uneven texture. If you have made my Beyond SCD Chocolate Zucchini Cake you will recognize the same technique: finely chopped zucchini works the same way. Carrots and zucchini both behave better when chopped small rather than shredded.

You can absolutely finely shred your carrots if you prefer. Just use the fine side of a box grater. Either way, once your carrots are chopped or shredded, place them on a few paper towels and gently press to remove some of the excess liquid. You do not need to wring them out completely, just a light press to take out the extra moisture before working them into the batter.

One thing to know before you start: the batter will look dry at first, almost like cookie dough. Do not panic. Once you work the carrots in, everything comes together. You may need to use your hands to really mix it through, and that is perfectly fine. The carrots bring the moisture the batter needs.

The Frosting: Pressed SCD Yogurt as Cream Cheese

Cream cheese is not SCD legal because it is not an aged cheese. But pressed SCD 24-hour yogurt is a great stand-in. When you press yogurt that has been fermented long enough to eliminate virtually all lactose, you remove most of the whey and are left with a thick, tangy, spreadable cheese that behaves like cream cheese. The texture is dense and smooth, the flavor is bright and slightly sour, and it is creamy and delicious: a perfect pairing with the warm spices in these bars.

For this recipe I used my super-pressed yogurt, which has been pressed using a yogurt press for an extended period. It is incredibly thick, almost labneh-style, and holds up beautifully as a frosting. A full video on the super-pressed yogurt process is coming soon, so stay tuned.

If you do not have a yogurt press, a regular strainer works fine. Line a fine mesh strainer or colander with cheesecloth, or use a dedicated yogurt strainer, add your SCD 24-hour yogurt, and let it drain in the refrigerator for 24 to 48 hours. The longer it strains, the thicker it gets. You want it thick enough to hold a shape when you spread it. A thin, unstrained yogurt will absorb into the bars and release extra liquid, making the cake soggy, so give it the time it needs.

A Lesson in Frosting (and Patience)

Here is a story I have to share, because it will probably save you from making the same mistake I did.

I was so excited to frost these bars that I got careless when turning the cake out of the pan. I flipped it over and it broke into three big pieces. I just pushed it back together and frosted over it, and honestly you would never know. The frosting took care of everything.

But if you want to avoid that moment of panic, here is the better way to do it. Place a plate on top of the baking pan, then hold the plate firmly against the pan and flip both together so the cake releases onto the plate. Or, skip the flip entirely and frost the bars right in the pan. That is probably the easiest option and means one less thing to worry about.

Tips for the Best SCD Carrot Cake Bars

Use a mini-chopper for the carrots. It is faster than shredding and gives you the fine, even pieces that work best in this recipe. If you prefer to shred, use the fine side of a box grater.

Expect a dry-looking batter. The batter will look like cookie dough before the carrots go in. Work the carrots in thoroughly, use your hands if needed, and trust the process. It comes together.

Do not rush the yogurt. The frosting only works if the yogurt is genuinely thick. Strain it for at least 24 hours, and ideally longer. A thin, unstrained yogurt will absorb into the bars and make them soggy.

Cool completely before frosting. The yogurt frosting will melt if applied to warm bars. Cool them fully at room temperature, then refrigerate for at least 30 minutes before frosting.

Frost in the pan if you want to keep it simple. You can absolutely frost the bars right in the baking pan instead of turning them out. Easier, and no risk of breakage.

Frequently Asked Questions

Are carrot cake bars SCD legal? These bars are fully SCD legal when made with the ingredients listed: almond flour, coconut flour, honey, carrots, eggs, pecans, and legal fats. The frosting uses pressed SCD 24-hour yogurt instead of cream cheese, which is also compliant.

What yogurt should I use for the frosting? If you are following the SCD Diet, use your homemade 24-hour yogurt. If you are not on SCD, any plain yogurt will work, as long as it is strained long enough to get thick.

How thick does the yogurt need to be for the frosting? Very thick. It should hold a shape when scooped and not run off a spoon. Strain it in the refrigerator for 24 to 48 hours. The longer it strains, the better it will work as a frosting.

Why does the batter look dry? The batter is meant to look like cookie dough before the carrots are mixed in. The carrots bring the moisture. Work them in thoroughly and the batter will come together. You may need to use your hands.

Can I make these bars ahead of time? Yes. They keep well in the refrigerator for up to four days in an airtight container. The frosting firms up when chilled, which makes them easy to slice and serve cold.

Can I freeze SCD carrot cake bars? Yes, bars and frosting both freeze well. Because the frosting is whisked before spreading, it does not separate when frozen and thaws just fine. Store in an airtight container and thaw in the refrigerator.

What can I use instead of pecans? Walnuts are an SCD-legal alternative with a similar texture. You can also leave the nuts out entirely for a nut-free version.

Are these bars low sugar? Relative to conventional carrot cake, yes. The only sweetener is honey, used in a moderate amount. Carrots also contribute natural sweetness. These bars are not sugar-free, but they contain no refined sugars or artificial sweeteners.

Can I make these dairy-free? The bars can be made dairy-free by using coconut oil instead of butter. For the frosting, you could try a dairy-free yogurt that strains well enough to get thick, but I have not tested that myself, so I cannot speak to how it will turn out.

A Note on SCD Baking

One thing I hear often from people new to the diet is that they are afraid to bake. They have tried grain-free recipes that fell apart, turned out gummy, or just did not taste right.

SCD baking does have a learning curve. But when you understand how the ingredients work together and you have a recipe that has been tested and dialed in, it really does work. These bars hold together, they taste like carrot cake, and the frosting is creamy and tangy.

Nobody at your Easter table needs to know they are grain-free and made with yogurt frosting. They will just think they are good.

Made this recipe? I would love to see it. Share your photos and tag me, and if you have questions about the pressed yogurt frosting or SCD baking, drop them in the comments below.

SCD Carrot Cake Bars with Yogurt Cream Cheese Frosting

Moist, warmly spiced carrot cake bars sweetened with honey and topped with a creamy SCD yogurt frosting. Grain-free, gluten-free, and perfect for spring.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, SCD

Keyword: almond flour cake

Prep Time: 20 minutes minutes

Cook Time: 30 minutes minutes

Cooling / Chilling: 1 hour hour

Total Time: 1 hour hour 50 minutes minutes

Servings: 12 pieces

Calories: 260kcal

Author: Sherry Lipp

Equipment

• 1 8×8 inch baking pan
• Parchment Paper
• Large mixing bowl
• Spatula or wooden spoon
• Mini Chopper or hand grater
• Paper towels
• Wire cooling rack
• Electric Mixer or stand mixer
• Yogurt press or regular yogurt strainer

Ingredients

Bars

• 1 ½ cups almond flour
• ¼ cup coconut flour
• ½ tsp baking soda
• ¼ tsp salt
• 1 tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp ground ginger
• ¼ tsp allspice
• 2 eggs
• ½ cup honey
• ⅓ cup butter melted
• 1 tsp vanilla
• 1 ½ cups carrots finely chopped (measured before pressing out water) – about 2 large carrots
• ½ cup pecans or walnuts chopped

Yogurt Cream Cheese Frosting

• 1 cup SCD 24-hour yogurt pressed until very thick (measured after pressing)
• ¼ cup honey up to 1/3 cup if you prefer it a little sweeter
• 1 tsp vanilla
• 1 tsp lemon juice
• 1/16 tsp salt a pinch

US Customary – Metric

Instructions

Bars

• Preheat oven to 350°F. Line an 8×8 inch baking pan with parchment paper. If you do not have parchment, lightly grease the pan with coconut oil and dust with almond or coconut flour.
• In a large bowl, combine the almond flour, coconut flour, baking soda, salt, cinnamon, nutmeg, ginger, and allspice. Add the eggs, melted butter, honey, and vanilla and stir until combined. The batter will look dry, almost like cookie dough.
• Add the chopped carrots and pecans and mix until fully incorporated. You may need to use your hands to work everything together. The carrots will bring the moisture the batter needs.
• Press the batter evenly into the prepared pan.
• Bake for 25 to 30 minutes, until a toothpick inserted in the center comes out clean. The center will still feel slightly soft but should have no raw batter.
• Cool in the pan on a wire rack for 20 minutes, then carefully remove from the pan and cool completely on the rack before frosting.

Frosting

• Combine the pressed yogurt, honey, vanilla, lemon juice, and salt in a bowl. Beat on medium to high speed until smooth and creamy.
• Spread over the completely cooled bars. Refrigerate for at least 30 minutes before slicing and serving.

Notes

To press your yogurt: use a yogurt press, or line a fine mesh strainer or colander with cheesecloth and let your SCD 24-hour yogurt drain in the refrigerator for 24 to 48 hours. The longer it strains, the thicker it gets. You need it thick enough to hold a shape when spread. A thin, unstrained yogurt will absorb into the bars and make them soggy.

For the carrots: a mini-chopper makes quick work of finely chopping. After chopping or shredding, place the carrots on paper towels and gently press to remove some excess liquid before adding to the batter.

Freezing: the bars and frosting both freeze well. Because the frosting is whisked before spreading, it does not separate when frozen. Store in an airtight container and thaw in the refrigerator.

Dairy-free frosting: a dairy-free yogurt that strains thick enough may work as a substitute, but I have not tested it.

Nutrition

Calories: 260kcal | Carbohydrates: 25g | Protein: 6g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 43mg | Sodium: 184mg | Potassium: 126mg | Fiber: 3g | Sugar: 20g | Vitamin A: 2893IU | Vitamin C: 1mg | Calcium: 71mg | Iron: 1mg

There’s something about an Oreo that brings back memories. That crisp chocolate cookie and creamy filling is a favorite for so many people. It’s one of those simple, happy foods that you can share with friends or sneak from the freezer late at night.

I hadn’t had an Oreo in over 25 years, but I’ve thought about how to make a version that fits the Specific Carbohydrate Diet for a long time. This year, I decided the holidays were the perfect time to take on the challenge. I like to create a new cookie each season, and this one felt special.

Oreos may be a classic, but this SCD-friendly version stands on its own. The cookies are crisp, lightly sweet, and filled with a smooth palm shortening cream that, to me, tastes even better than the original. And when you store them in the freezer, the texture of both the cookie and the filling becomes absolutely perfect.

About the Recipe

These sandwich cookies start with my Vanilla Snack Cookie base made from almond flour, coconut flour, and cocoa butter. The dough rolls out beautifully and bakes into golden rounds with a delicate crunch.

The filling is made with palm shortening and honey for natural sweetness and just the right structure. I used 2 teaspoons of coconut flour to help it thicken and give that clean “bite” you expect from a classic sandwich cookie.

You can make the cookies dairy-free by using coconut oil instead of butter.

Quick Overview

• Diet: SCD, Grain-Free, Gluten-Free, Refined Sugar-Free
• Yields: About 20 sandwich cookies (1-inch rounds)
• Prep Time: 25 minutes
• Chill Time: 30–45 minutes
• Bake Time: 7–9 minutes

How to Make Them

1. Make the dough:
   Whisk together almond flour, coconut flour, baking soda, and salt. In a small saucepan, melt honey, butter (or coconut oil), and cocoa butter until smooth. Stir in vanilla and combine with dry ingredients to form a soft dough.
2. Roll and cut:
   Divide the dough in half. Roll each piece between parchment paper to about 1/8 inch thick and freeze for 20 to 30 minutes. Cut 1-inch rounds and place them on a parchment-lined baking sheet.
3. Freeze before baking:
   Freeze cut cookies for about 10 minutes before baking to help them hold their shape.
4. Bake:
   Bake at 325°F for 7 to 9 minutes, until lightly golden at the edges. Cool 10 – 15 on the pan and then move to wire rack to cool complately. They’ll crisp as they cool. Baker’s Tip: Don’t worry about re-rolling the scraps. Press them together gently with your fingers and bake as small snack cookies. They make great testers while the sandwich cookies cool.
5. Make the filling:
   Beat together ½ cup palm shortening, 3 tablespoons honey, ½ teaspoon vanilla, a pinch of salt, and 2 teaspoons coconut flour until smooth and fluffy. Chill 10 to 15 minutes until slightly firm.
6. Assemble:
   Spread or pipe about 1 teaspoon of filling between two cooled cookies. Press gently and chill for about 10 minutes to set.

Storage Tips

Keep the cookies in an airtight container in the refrigerator for up to one week. For the very best texture, store them in the freezer. The cookies stay crisp and the filling turns perfectly creamy when cold.

Why I Love These Cookies

When you’re ready, desserts like this can be part of the healing process. They’re not just about satisfying hunger or cravings but also about comfort. Food is emotional, and something as simple as a cookie can make you feel a little more normal, a little more like yourself again.

These SCD “Oreos” are a fun way to bring back that nostalgia for kids and adults who miss a sweet sandwich cookie. They prove that eating for your gut doesn’t mean missing out.

Make It Your Own

The palm shortening filling is the closest to a true Oreo, but you can play with it. Try almond r peanut butter, SCD yogurt cheese mixed with fruit and honey, or your favorite SCD frosting to change things up.

Want more of my SCD dessert recipe? Check out my cookbook – Don’t Skip Dessert and Don’t Skip Dessert Volume 2.

SCD “Oreo” Sandwich Cookies

These SCD “Oreo” Sandwich Cookies bring back the nostalgic crunch and creamy filling of the classic treat, without grains, gluten, or refined sugar. Made with almond flour, honey, and a rich palm shortening filling, they’re crisp, sweet, and perfectly satisfying straight from the freezer.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, GAPS, SCD

Prep Time: 1 hour hour

Cook Time: 7 minutes minutes

Total Time: 1 hour hour 7 minutes minutes

Servings: 20 sandwich cookies

Calories: 197kcal

Author: Sherry Lipp

Equipment

• Mixing bowls
• Measuring cups and spoons
• Electric Mixer (or stand mixer)
• Spatula
• mixing spoons
• 2 Baking sheets
• Parchment Paper
• Rolling Pin
• Round cookie cutter (I used these pasta cutters, but you can use whatever you like)

Ingredients

Cookies

• 2 ½ cups almond flour
• 2 tablespoons coconut flour
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ½ cup honey
• ¼ cup butter or coconut oil for dairy free
• ¼ cup cocoa butter
• 1 teaspoon vanilla extract

Filling

• ½ cup palm shortening
• 3 tablespoons honey
• ½ teaspoon vanilla extract
• Pinch of salt (1/16 tsp)
• 2 teaspoons coconut flour

US Customary – Metric

Instructions

Cookies

• Whisk almond flour, coconut flour, baking soda, and salt in a medium bowl.
• Melt honey, butter or coconut oil, and cocoa butter together over low heat, stirring until smooth. Remove from heat and stir in vanilla.
• Pour the wet mixture into the dry ingredients and stir until a soft dough forms.
• Divide the dough into two equal portions. Roll each portion between parchment paper to about 1/8 inch thick and place in the freezer for 20 to 30 minutes, until firm. I did this in two batches.
• Cut out 1 inch rounds and place the cookies on a parchment lined baking sheet. If the dough softens, chill briefly again.
• Preheat the oven to 325°F while the cut cookies rest in the freezer for about 10 minutes.
• Bake for 7 to 9 minutes until the edges are lightly golden and the tops are set. Cool for 10 to15y on the pan. The cookies will crisp as they cool.
• Move to wire rack to cool the rest of the way. Be sure they are completely cooled before filling. You can even chill them a bit first and fill later.
• Repeat with the rest of the dough, using a second pan is the fastest way if you have one
• Baker tip: Do not re roll the scraps. Gently press them together and bake as small snack cookies.

Filling

• Beat palm shortening, honey, vanilla, salt, and coconut flour together until smooth and fluffy.
• Chill the filling for 10 to 15 minutes until slightly firm.
• Spread or pipe about 1 – 2 teaspoons of filling between two cooled cookies and press gently to sandwich.
• Chill for about 10 minutes to set the filling and keep cookies stored in the refrigerator or freezer for the best texture.

Notes

Pro Tips

• Freeze the rolled dough before cutting. This helps you get clean edges and prevents the cookies from spreading in the oven.
• Roll the dough to about 1/8 inch thick for a crisp, firm cookie that works well as a sandwich base.
• Chill the cut cookies before baking. This keeps them evenly shaped and helps with the classic cookie “snap.”
• Do not re roll scraps. Gently press them together and bake as extra snack cookies.
• For the best texture, store finished cookies in the freezer. The cookies stay crisp and the filling becomes creamy and firm.
• If the filling becomes too firm after chilling, let it sit at room temperature for a few minutes and stir before piping or spreading.

Nutrition

Serving: 1cookie | Calories: 197kcal | Carbohydrates: 13g | Protein: 3g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 6mg | Sodium: 78mg | Potassium: 7mg | Fiber: 2g | Sugar: 10g | Vitamin A: 71IU | Vitamin C: 0.1mg | Calcium: 31mg | Iron: 1mg

Have you ever felt like bread is off the table because of gut health issues, food sensitivities, or grain-free diets? This grain-free red lentil bread is your answer.

Inspired by Kitchen Alchemy, this loaf blends ancient ingredients with modern methods—no wheat, no refined sugar, no gluten. Just nourishing, real food that supports your digestion and satisfies your cravings.

What Makes This Lentil Bread Gut-Friendly?

Let’s break it down:

• Naturally gluten-free & grain-free: Ideal for IBD, celiac, and anyone on a Specific Carbohydrate Diet (SCD).
• Rich in protein & fiber: Red lentils are nutrient-dense and microbiome-friendly.
• No refined ingredients: This bread is made with real food you can pronounce.
• SCD-compatible: Uses homemade SCD yogurt and honey, with no starches or gums.

This recipe honors ancient wellness wisdom—like Hippocrates’ principle of healing through food—while keeping things practical and delicious today.

Ingredients for Red Lentil Bread

Here’s everything you need to make one 8.5″ × 4.5″ loaf:

• 1 cup dry red lentils, soaked overnight (yields ~2 cups)
• ½ cup plain yogurt (SCD-style or homemade 24-hour yogurt)
• 2 large eggs
• 1 tbsp apple cider vinegar
• 1 tbsp honey
• 3 tbsp extra virgin olive oil
• 1 tsp salt
• 1 tsp baking soda

Optional:

• 1 tbsp chopped fresh herbs (e.g., rosemary or thyme) for added flavor

Kitchen Tools You’ll Need

• Food processor or high-speed blender
• Loaf pan (8.5” x 4.5”)
• Parchment paper or coconut oil + almond flour (to prevent sticking)
• Spatula
• Cooling rack

How to Make Red Lentil Bread (Step-by-Step)

1. Soak lentils: Cover dry red lentils in water and soak at room temperature for 8–12 hours. Drain well before use.
2. Preheat oven: Set to 350°F (175°C).
3. Grease pan: Grease your loaf pan with coconut oil and lightly dust with almond flour—or line with parchment paper.
4. Blend the batter:
   In your food processor, blend together:
   • Soaked lentils
   • Yogurt
   • Eggs
   • Vinegar
   • Honey
   • Olive oil
   • Salt
   • Baking soda
   • (Optional herbs)
5. Blend until the mixture is smooth and pancake-batter-like.
6. Pour into pan: Spread batter evenly in the prepared loaf pan.
7. Bake: Bake at 350°F for 30–40 minutes, until golden and a toothpick comes out clean.
8. Cool: Let cool in the pan for 15 minutes, then remove and cool completely on a wire rack for 1 hour before slicing.

Serving Suggestions

• Toasted with ghee or avocado
• Open-face sandwich with grilled veggies or protein
• As a snack with yogurt or a light soup

This loaf is moist yet structured, with a tender crumb that’s perfect for slicing and toasting.

Why Lentils Instead of Grains?

Ancient grains like einkorn and emmer were simpler and easier to digest than today’s wheat, which has been bred to contain more chromosomes and complex gluten structures. Modern wheat is harder on the gut, especially for those with IBS or IBD.

Red lentils, by contrast, are one of the few ancient ingredients that remain largely unchanged. They are naturally gluten-free, high in plant-based protein, and friendly to the microbiome.

Why This Bread Matters for Gut Health

Red lentil bread offers more than a gluten-free alternative—it offers a return to balance.

Hippocrates’ philosophy of health through balance (between hot/cold, dry/moist, etc.) parallels today’s understanding of gut balance. Inflammation, sluggish digestion, and fatigue all stem from imbalance, and food can help restore harmony.

This bread:

• Provides gut-soothing ingredients
• Avoids inflammatory grains
• Nourishes beneficial bacteria
• Replaces common food triggers
• Keeps you included at the table

Let Food Be Thy Medicine

This easy red lentil bread recipe is more than a loaf—it’s a tool for healing, empowerment, and joyful eating. Whether you’re rebuilding your relationship with food after IBD, following SCD, or simply seeking healthy, homemade bread, this one is worth baking.

It’s fast. It’s flexible. It’s food you can feel good about.

Be sure to check out this episode of Kitchen Alchemy below where I make the bread and discus Hippocrates and the four humors.

Want my recipes emailed directly to you? Be sure to subscribe to Happy Gut for Life on Substack: Happy Gut For Life with Sherry Lipp | Substack

Grain-Free Red Lentil Bread (Gluten-Free & Gut-Friendly)

This easy red lentil bread blends soaked lentils, yogurt, eggs, and olive oil into a soft, golden loaf that’s grain-free, gluten-free, and SCD-compatible. Ready in under an hour, it’s a nourishing, protein-rich bread alternative that supports gut health—perfect for toast, sandwiches, or snacking.

No ratings yet

Print Pin Rate

Cuisine: GAPS, SCD

Prep Time: 15 minutes minutes

Cook Time: 40 minutes minutes

Soaking Time for Lentils: 8 hours hours

Total Time: 8 hours hours 55 minutes minutes

Servings: 12 slices (8 x 4″ loaf)

Calories: 115kcal

Author: Sherry Lipp

Equipment

• 1 Food processor
• 1 8 x 4" Loaf pan
• 1 Measuring cups and spoons
• 1 Mesh Strainer
• 1 medium bowl

Ingredients

• 1 cup dry red lentils
• 2 large eggs
• ½ cup SCD yogurt
• 1 tbsp honey
• 1 tbsp apple cider vinegar
• 3 tbsp olive oil
• 1 tsp salt
• 1 tsp baking soda
• Coconut oil and almond flour for dusty pan

US Customary – Metric

Instructions

• Use a mesh strainer to rinse lentils and then place them in a medium bowl
• Pour filtered water over lentils so it covers them with one to two inches of water over the top
• Soal lentils for eight hours to overnight (don't soak more than 12 hours)
• Drain lentils and place into food processor
• Preheat oven to 350℉/180℃
• Add all other ingredients to food processor
• Process for 2 – 3 minutes until mixture is smooth
• Prepare loaf pan by greasing with coconut oil and dusting bottom with almond flour or line with parchment paper
• Pour bater into loaf pan
• Bake for 35 – 45 minutes until browned on top and toothpick inserted in center comes out clean
• Cool in pan for 15 minutes
• Turn onto wire rack and cool for an hour before slicing
• Wrap in paper towels or parchment paper and store in air-tight container in refrigerator for up to seven days

Video

Nutrition

Calories: 115kcal | Carbohydrates: 11g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 35mg | Sodium: 304mg | Potassium: 170mg | Fiber: 5g | Sugar: 2g | Vitamin A: 87IU | Vitamin C: 1mg | Calcium: 24mg | Iron: 1mg

These cookies are grain-free, gluten-free, refined sugar-free, and completely legal on the Specific Carbohydrate Diet (SCD). The rich filling is made from blended dates and pistachios and sits inside a tender almond flour cookie base.

A Sweet Connection Between Ancient Food and Modern Gut Health

During a visit to a local date farm, I picked up a beautiful assortment of dates. Their soft, sticky texture reminded me of Mersu, a recipe I came across on Tasting History. Made from only dates, nuts, and sometimes spices, Mersu is a reminder that real food has always been simple, healing, and satisfying.

This cookie is my interpretation of that tradition. The pistachio-date filling is a variation on the original Mersu “crust,” but instead of forming it into balls, I used it as a naturally sweet filling for grain-free thumbprint cookies.

I’ve also discovered other fascinating recipes through Tasting History, like Parmesan Ice Cream, which I adapted into an SCD-friendly version.

Why I Started Kitchen Alchemy

Recipes like this one are part of the deeper inspiration behind my video series, Kitchen Alchemy.

While these cookies are not featured in the series, they reflect the same core idea: that gut-friendly food doesn’t have to feel restrictive or disconnected from culture and tradition. My interest in food history and ancestral eating practices is what led me to create Kitchen Alchemy, where I explore the overlap between historical cooking and digestive healing.

In each episode, I dive into the origins of ingredients, old-world recipes, and how they can be adapted to therapeutic diets like SCD. It’s part research, part storytelling, and part recipe testing. If you’re someone who wants to understand not just what to eat, but why it matters, I’d love for you to check it out.

Why You’ll Love These Cookies

• SCD Legal: No grains, gluten, or refined sugar
• Inspired by History: Based on the ancient Mersu recipe
• Naturally Sweet: Filled with dates and honey
• Gut-Friendly Ingredients: Almond flour, coconut flour, and healthy fats
• Versatile: The cookie base can be filled with other options like SCD jam or fruit butters

About the Recipe

These cookies are soft, gently sweet, and deeply satisfying, the kind of treat you savor slowly with a cup of tea or after a nourishing meal.

The almond flour base is tender and light, with just enough honey to create that classic cookie feel without being too rich. Chilling the dough before baking helps it hold its shape and gives the finished cookie a delicate, slightly crisp edge.

The filling is what sets these apart. A blend of dates and pistachios, inspired by the ancient Mesopotamian sweet Mersu, creates a chewy, jam-like center that’s earthy, sweet, and just a bit luxurious. If you’ve never combined pistachios and dates before, it’s a combination worth discovering.

I used a mix of dates I brought home from a local date farm, but Medjool works just as well. You want dates that are soft and sticky, the kind that taste like caramel right out of the bag.

This is the kind of cookie that feels simple on the surface, but with layers of meaning. It connects ancient food wisdom to the daily act of eating well, eating kindly, and caring for your gut without sacrificing joy or tradition.

Whether you’re following the Specific Carbohydrate Diet or simply looking for grain-free, whole food-based desserts, this one’s worth bookmarking.

The full recipe, including ingredient amounts and instructions, is available below in a printable recipe card.

Want more of my SCD cookie recipes? Check out my SCD dessert cookbook: Don’t Skip Dessert Volume 2

SCD Pistachio-Date Thumbprint Cookies Inspired by Ancient Mersu

These grain-free thumbprint cookies feature a soft almond flour base filled with a naturally sweet pistachio-date mixture inspired by the ancient Mesopotamian treat, Mersu. SCD-friendly and refined sugar-free, they’re perfect for gut-friendly snacking or a wholesome dessert.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: GAPS, SCD

Keyword: SCD cookie recipe

Prep Time: 15 minutes minutes

Cook Time: 18 minutes minutes

Dough Chilling Time: 30 minutes minutes

Total Time: 1 hour hour 3 minutes minutes

Servings: 14 cookies

Calories: 244kcal

Author: Sherry Lipp

Equipment

• 2 Mixing bowls
• 1 Baking sheet
• 1 silicone baking mat (or you can use parchment paper)
• 1 Electric Mixer (or stand mixer)
• 1 Mixing Spoon
• Measuring cups and spoons

Ingredients

Cookie Dough

• 1½ cups almond flour
• ¼ cup coconut flour
• ½ tsp baking soda
• ¼ tsp salt
• ¼ cup butter (softened)
• ¼ cup honey
• 1 tsp vanilla
• 2 large eggs

Pistachio-Date Filling

• 2 cups pitted dates
• 1 cup raw pistachios

US Customary – Metric

Instructions

Cookie Dough

• Mix almond flour, coconut flour, baking soda, and salt in a bowl.
• Beat butter, honey, vanilla, and eggs in a separate bowl.
• Add the dry mixture and beat on low speed until thoroughly combined
• Use spatula to form dough into a ball
• Chill dough in freezer for 30 minutes
• Preheat oven to 350℉/180℃
• Line baking sheet with silicone mat or parchment paper
• Roll chilled dough into one-inch balls and place two inches apart on baking sheet
• Press thumb into center of dough balls to slightly flatten and create a cup
  
• Fill cups with pistachio-date filling
  
• Bake for 15 – 18 minutes until cookies are slightly browned on top and slightly firm to the touch
• Cool on baking sheet for 10 – 15 minutes until the cookies firm up enough to be transferred to wire rack
• Cool the rest of the way on wire rack
  

Pistachio-Date Filling

• Add pistachios and dates to food processor
• Process until the mixture clumps together
• It's okay if it's a little crumbly, but you should be able to easily press it together to form balls without it falling apart
  

Notes

If you are going to eat right away, storing in the fridge is best as the pistachio-date filling will get hard in the freezer. Sore in the fridge for up to one week. Store in the freezer for longer-term for up to four months.

Use the leftover filling for raw pistachio-date energy balls.

 

Nutrition

Serving: 1cookie | Calories: 244kcal | Carbohydrates: 27g | Protein: 6g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 35mg | Sodium: 122mg | Potassium: 242mg | Fiber: 5g | Sugar: 20g | Vitamin A: 178IU | Vitamin C: 1mg | Calcium: 48mg | Iron: 1mg

A Different Take on Pumpkin Cheesecake

White Pie Pumpkin Flavor Notes

The White Pie Pumpkin is like a gentler cousin of the orange pie pumpkin. It’s milder, lightly sweet, and surprisingly delicious roasted on its own with just butter, salt, and pepper. Once pureed, it makes a soft, lightly sweet base that blends beautifully into cheesecake.

Hot Chocolate Pumpkin Flavor Notes

The Hot Chocolate Pumpkin stands out with its light brown skin and deeper, layered flavor. I cooked mine whole in the Instant Pot (step-by-step guide here and video tutorial), which produced a smoother puree than roasting. Its earthy notes reminded me faintly of tea or even chocolate. Subtle, smooth, and complex without being overpowering.

Other Pumpkin & Squash Options

Don’t limit yourself to specialty pumpkins. This recipe works beautifully with canned pumpkin, butternut, acorn, or Hubbard squash. Each variation gives the cheesecake cups a slightly different twist.

How to Make Pumpkin Cheesecake Cups

The full recipe card is below, but here’s the quick overview:

1. Drip the yogurt
Start with 2–3 cups of homemade yogurt made from half & half or whole milk. Place it in a yogurt strainer and let it drip in the refrigerator for 24 hours. This will reduce it to about 1 to 1 1/2 cups of very thick yogurt with a cream cheese–like texture.

• I use a yogurt strainer because it’s easy and mess-free.
• If you don’t have one, line a strainer with cheesecloth, a nut milk bag, or a thin dish towel set over a bowl to catch the whey.

2. Blend the filling
Combine the dripped yogurt with pumpkin puree, eggs, honey, vanilla, lemon juice, and warm spices. Blend until smooth and creamy.

3. Bake in a water bath
Divide the mixture into six 8-ounce ramekins. Place them in a 9×13 casserole dish and pour hot water into the dish until it reaches halfway up the ramekins. Bake at 350°F for 60–70 minutes, checking at 50 minutes. The edges should be set while the centers remain slightly soft.

4. Cool and chill
Remove ramekins from the water bath, let cool completely, and refrigerate until fully chilled for the best creamy texture.

This method gives you perfectly portioned cheesecakes with a silky, custard-like consistency and no need for a crust.

Tips & Variations

• Bake as a Whole Cheesecake: Pour the batter into a 9-inch round or springform pan. Wrap the outside in foil, place on a baking sheet, and bake for the same amount of time. You can add a crust if you like, but because the yogurt base releases some liquid, the crust may become soggy. This is one reason I prefer making the cups.
• Spice Adjustments: Adjust the spice blend to suit your taste. Add more cinnamon for warmth, more ginger for bite, or skip cloves if you prefer a softer flavor.
• Topping Ideas: Serve plain, or add a drizzle of honey, a sprinkle of cinnamon, or a dollop of dripped yogurt. Fresh berries also pair nicely.
• Make Ahead: These cheesecake cups taste even better the next day as the flavors meld and the texture sets more firmly.

FAQ: Pumpkin Cheesecake Cups

Can you make cheesecake with yogurt instead of cream cheese?

Yes. Dripped yogurt (sometimes called yogurt cheese) works beautifully in place of cream cheese. When made with half & half or whole milk, and dripped for 24 hours, the texture becomes thick, creamy, and slightly tangy, very similar to cream cheese but lighter and easier to digest.

What kind of pumpkin works best for pumpkin cheesecake?

Any pumpkin puree will work in this recipe. Pie pumpkins are the classic choice, but heirloom varieties like White Pie Pumpkin or Hot Chocolate Pumpkin add unique flavors. You can also use butternut, acorn, or hubbard squash, or even canned pumpkin for convenience.

How do I know when cheesecake cups are done baking?

Check around the 50-minute mark. The edges should be set, while the centers may still have a slight wobble. This is normal, and the cheesecake will firm up as it cools. Overbaking can lead to cracks or a dry texture, so it’s best to remove them when they’re just set.

Can I bake this recipe as a whole cheesecake?

Yes. Pour the mixture into a 9-inch round or springform pan, wrap the outside in foil, and place on a baking sheet. Bake for 60–70 minutes, just like the cups. You can use a crust if you like, but since the yogurt base releases liquid, the crust may become soggy. The ramekin method avoids this issue and creates perfectly portioned servings.

Pumpkin Cheesecake Cups (SCD Yogurt Based Recipe)

Pumpkin Cheesecake Cups made with thick dripped SCD yogurt, honey, and warm spices. Creamy, custard-like, and perfectly portioned for a wholesome fall dessert.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, SCD

Prep Time: 20 minutes minutes

Cook Time: 1 hour hour 10 minutes minutes

Total Time: 1 hour hour 30 minutes minutes

Servings: 6 cups

Calories: 197kcal

Author: Sherry Lipp

Equipment

• Mixing bowls
• Whisk
• mixing spoons
• measuring cups
• measuring spoons
• mixing spoons
• 6 8 oz ramekins
• 1 9 x 13" casserole dish

Ingredients

• 2 cups pumpkin puree
• 1½ cups SCD yogurt (dripped to be thick like cream cheese)
• ½ cup honey
• 1 tsp lemon juice
• 1 tsp vanilla
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp cloves
• ¼ tsp ginger
• ¼ tsp allspice
• ¼ tsp salt

US Customary – Metric

Instructions

• Preheat oven to 350℉ / 180℃
• In a mixing bowl, combine pumpkin puree, dripped yogurt, eggs, honey, vanilla, lemon juice, and spices.
• Whisk until smooth
• Place six 8-ounce ramekins in a 9×13 casserole dish.
• Divide the pumpkin mixture evenly among the ramekins.
• Pour room temperature water into the casserole dish until it reaches halfway up the sides of the ramekins.
• Bake for 60–70 minutes, checking at 50 minutes. The edges should be set while the centers remain slightly soft.
• Remove ramekins from the water bath, cool completely, then refrigerate until chilled before serving.

Notes

• Dripped Yogurt: Prepare ahead of time. Start with about 3 cups of yogurt made from half & half or whole milk. Strain for 24 hours in a yogurt strainer, cheesecloth, nut milk bag, or thin dish towel set over a bowl. This will yield 1–1 1/2 cups of very thick yogurt.
• Pumpkin Puree: Prepare ahead by roasting or cooking in the Instant Pot and pureeing, or use canned  (SCD friendly) pumpkin.
• Whole Cheesecake Option: Pour into a 9-inch springform pan, wrap the outside in foil, and bake in the same water bath for 60–70 minutes. A crust can be used, but the yogurt base releases some liquid which may cause sogginess.
• Make Ahead: These cheesecake cups taste even better the next day after chilling.

Nutrition

Serving: 1cup | Calories: 197kcal | Carbohydrates: 33g | Protein: 3g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 21mg | Sodium: 139mg | Potassium: 268mg | Fiber: 3g | Sugar: 29g | Vitamin A: 12926IU | Vitamin C: 4mg | Calcium: 92mg | Iron: 1mg

It’s tender, holds together well, and has that comforting banana flavor without being overly sweet. The texture lands somewhere between banana bread and cake, making it perfect for frosting or serving as a snack cake.

If you’re looking for a healthy Instant Pot dessert or want to avoid heating up your kitchen, this cake is a great option. It’s also ideal for small-space cooking, like in an RV or dorm room.

Ingredients

• 2 ripe bananas
• 2 large eggs
• ¼ cup honey
• 3 tablespoons melted butter or coconut oil
• 1 teaspoon vanilla extract
• 1 teaspoon lemon juice or apple cider vinegar
• ¼ teaspoon salt
• 1 teaspoon baking soda
• ¼ cup coconut flour
• 1½ cups almond flour

Optional Add-ins:

• 1 teaspoon cinnamon
• Chopped walnuts or pecans
• Chocolate chips (optional if included in your diet)

What You’ll Need

• 7-inch springform or cake pan (fits in your Instant Pot)
• Instant Pot with trivet
• Mixing bowls and whisk or hand mixer
• Parchment paper and foil
• Coconut oil or butter for greasing the pan

How to Make It

(Be sure to check out my YouTube tutorial video below!)

Step 1: Mix the wet ingredients

In a bowl, beat the bananas, eggs, honey, melted butter, vanilla, and lemon juice until smooth. I used a hand mixer for about 2 minutes to incorporate air.

Step 2: Add the dry ingredients

In a separate bowl, combine salt, baking soda, coconut flour, and almond flour. Gradually add to the wet mixture to form a thick batter.

Step 3: Prepare the cake pan

Grease a 7-inch pan and line the bottom if desired. Spread the batter evenly. Cover first with parchment, then foil.

Step 4: Pressure cook

Add 1 cup of water to the Instant Pot, place the trivet inside, and set the cake pan on top.

• Cook on High Pressure for 40 minutes
• Let the pressure naturally release for 10–15 minutes, then quick release

Step 5: Cool and frost

Let the cake cool for 10 minutes in the pan, then release and finish cooling on a rack before frosting.

The Frosting

I used my Vanilla Cashew Butter Cream Frosting, which I also demo in the video. It’s light, creamy, and sweetened with honey—without any refined sugar.

You can find the full recipe in my book Don’t Skip Dessert Volume 2. One batch is enough to generously cover the top (and maybe the sides, depending on how you like it).

Want to Use the Oven Instead?

This recipe also works great as a baked cake. The texture will be slightly different—less like a steamed cake—but still delicious.

• Cupcakes: Divide into 9–10 muffin cups and bake at 350°F for 20–22 minutes
• Snack bars: Bake in an 8×8 or 9×9 pan at 350°F for 25–30 minutes
• Loaf cake: Bake at 350°F for 35–40 minutes

Optional Add-ins and Variations

This recipe is easy to adapt to your taste:

• Add a teaspoon of cinnamon for a spiced banana flavor
• Mix in chopped walnuts or pecans for crunch
• Stir in chocolate chips for a treat (if they’re part of your diet)
• Use a larger pan in the Instant Pot for thinner, snack-style bars

This Instant Pot almond flour banana cake is a great way to use ripe bananas without turning on your oven. Whether you’re baking in a small kitchen or just curious about steamed cake recipes, it’s a simple, reliable option that you can customize and enjoy in lots of ways.

Let me know if you try it. Comment or tag me with your version!

Instant Pot Almond Flour Banana Cake

This Instant Pot almond flour banana cake is soft, naturally sweet, and steamed to perfection. Made with ripe bananas, honey, and wholesome ingredients, it’s a cross between banana bread and cake, great for warm weather or small-space baking. Frost with Vanilla Cashew Butter Cream for the perfect finishing touch.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, GAPS, Paleo, SCD

Prep Time: 20 minutes minutes

Cook Time: 40 minutes minutes

Pressurize / DepressurizeTime: 20 minutes minutes

Total Time: 1 hour hour 20 minutes minutes

Servings: 8 pieces

Calories: 250kcal

Author: Sherry Lipp

Equipment

• 1 7" Springform Cake Pan (or other Instant Pot size cake pan)
• Parchment Paper
• Electric Mixer
• mixing spoons
• measuring cups
• Mixing Bowl
• Aluminum foil

Ingredients

• 2 medium ripe bananas
• 2 large eggs
• 3 tbsp butter (melted)
• 1 tsp vanilla
• ¼ cup honey
• 1 tsp lemon juice
• 1½ cups almond flour
• ¼ cup coconut flour
• 1 tsp baking soda
• ¼ tsp salt

US Customary – Metric

Instructions

• Add bananas, eggs, honey, melted butter (do not pour hot butter directly onto the eggs), vanilla, and lemon juice into large mixing bowl
• Beat on medium speed for two minutes until slightly foamy on top
• Add coconut flour, baking soda, and salt to wet mixture
• Beat on low speed until just mixed
• While beating with mixer on low speed, gradually add in the almond flour
• Beat on medium speed until thoroughly combined, scrape down sides as needed
• Grease your cake pan with coconut oil or butter
• If using a springform pan, line the outside of the bottom with aluminum foil
• Pour batter (it will be thick) into prepared cake pan and spread into an even layer
• Place piece of parchment paper on the top of the pan and then loosely cover with aluminum foil (it doesn't have to be tight, just covered)
• Pour one cup of water into the Instant Pot inner pot and place trivet
• Place your covered cake pan on the trivet
• Put the lid on the Instant Pot and ensure it is set to sealed on the release
• Use cake button set to 40 minutes or pressure button set to 40 minutes
• When pressure time is up, allow to natural release for 10 – 15 minutes and then quick release (also okay to let natural release the entire time)
• Carefully remove cake from pot and cool in pan on wire rack for 10 – 15 minutes
• Remove from pan and allow to cool completely before frosting
• Frost cooled cake with Vanilla Cashew Butter Cream Frosting or frosting of choice
• Store in air-tight container for up to five days or freeze for up to four months

Video

Nutrition

Serving: 1piece | Calories: 250kcal | Carbohydrates: 22g | Protein: 7g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 58mg | Sodium: 270mg | Potassium: 131mg | Fiber: 4g | Sugar: 13g | Vitamin A: 218IU | Vitamin C: 3mg | Calcium: 55mg | Iron: 1mg

Made with homemade SCD yogurt, antioxidant-rich raspberries, and natural honey, this recipe is perfect for anyone following the Specific Carbohydrate Diet or simply looking for a gut-friendly frozen dessert.

Why This Raspberry Frozen Yogurt is Perfect for SCD & Gut Health

We start with SCD-compliant homemade yogurt — naturally rich in probiotics to support your gut microbiome. Then we blend in fresh raspberries for a deep, jammy flavor, brighten it with lemon juice, and sweeten it naturally with honey.

By letting the berries rest with honey and lemon, we draw out every bit of flavor before straining away seeds for extra creaminess.

And the best part? The Ninja Creami does all the heavy lifting, turning simple ingredients into a scoop-shop worthy dessert.

My Journey to Creating This SCD Frozen Yogurt Recipe

When I first started the Specific Carbohydrate Diet, frozen treats felt like a thing of the past. Ice cream shops were off-limits, and store-bought frozen yogurt was packed with ingredients I couldn’t have.

Then I discovered the Ninja Creami, and everything changed. I realized I could make creamy, flavorful, probiotic-rich desserts at home using my own yogurt and fresh, whole ingredients.

This raspberry version quickly became my summer favorite because:

• Lower sugar than many fruits
• Naturally sweet & tart balance
• Easy on digestion
• Satisfying yet light

Why You’ll Love This Healthy Raspberry Frozen Yogurt

• Probiotic-rich from homemade SCD yogurt
• Naturally sweetened with honey — no refined sugar
• Smooth & seed-free for velvety texture (and easier on the gut)
• Quick & easy to make in the Ninja Creami
• Gut-friendly & SCD-compliant

Equipment You’ll Need

• Ninja Creami (or ice cream maker)
• Fine mesh strainer or nut milk bag
• Medium mixing bowl
• Tool mashing berries – I like to use one of those meat separator tools.

Tips for Perfect SCD Frozen Yogurt

• Use strained yogurt for thicker texture
• Choose ripe raspberries for natural sweetness
• Adjust honey to taste
• For a twist, try mixing in blueberries or strawberries after spinning

Serving Ideas

• Top with fresh berries
• Add a drizzle of warm honey
• Sprinkle with toasted coconut or slivered almonds

What if I don’t have a Ninja Creami?

That’s no problem! You can use a no churn method – freeze the mixture and stir every hour or so until it’s frozen all the way through. Or you can use whatever ice cream maker you like. The only difference is you don’t have to freeze your mixture prior to churning, you can make it right away!

Your Turn: Have you tried making frozen yogurt at home yet? Do you prefer tangy flavors like raspberry or something sweeter like mango? Share your ideas in the comments so we can all keep our freezers stocked with gut-friendly frozen treats.

Healthy Raspberry Frozen Yogurt (SCD-Friendly, Ninja Creami Recipe)

Creamy, tangy, and naturally sweet, this SCD-friendly raspberry frozen yogurt is made with homemade probiotic-rich yogurt, fresh raspberries, honey, and lemon. Using the Ninja Creami, it’s quick to prepare and perfect for a gut-friendly summer dessert without refined sugar or artificial ingredients.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, SCD

Keyword: homemade frozen yogurt, ninja creami recipe, scd yogurt

Prep Time: 20 minutes minutes

Freezing Time: 1 day day

Total Time: 1 day day 20 minutes minutes

Servings: 4 servings

Calories: 136kcal

Author: Sherry Lipp

Equipment

• 1 Ninja Creami Ice Cream Maker (and pint jar)
• 1 Mesh Strainer
• 1 Blender
• 1 Mixing Bowl
• 1 Masher
• 1 Mixing Spoon

Ingredients

• 2 cups raspberries
• 1 tbsp lemon juice
• 3 tbsp honey
• 1 ½ cups SCD yogurt

US Customary – Metric

Instructions

• Add the raspberries to mixing bowl
• Mash so they start to come apart, they don't have to be completely mashed
• Add lemon juice and 1 tbsp of the honey
• Let stand for 10 – 15 minutes until they get very juicy and you can see some liquid in the bowl
• Add mixture to blender and puree until smooth
• Pour through mesh stainer, into mixing bowl, and use a spoon to push liquid past the seeds if needed
• Add the yogurt and the rest of the honey
• Stir until combined
• Pour into Ninja Creami pint jar
• Freeze for 24 hours per Ninja Creami instructions
• Before processing, let pint jar stand on counter for 10 – 15 mintues to soften a little
• Process on Lite Ice Cream setting

Video

Nutrition

Serving: 4servings | Calories: 136kcal | Carbohydrates: 25g | Protein: 4g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 12mg | Sodium: 44mg | Potassium: 245mg | Fiber: 4g | Sugar: 20g | Vitamin A: 111IU | Vitamin C: 18mg | Calcium: 127mg | Iron: 1mg

Some recipes aren’t just food—they’re memory keepers.

This chocolate zucchini cake came from my grandma’s handwritten recipe card. She made it every summer with zucchini from her backyard garden. Her version was soft and comforting, with just enough spice and a rich cocoa flavor that made it feel special but not fussy. Like many classic cakes, it used butter and oil, a touch of clove and cinnamon, and a scattering of chocolate chips across the top.

I’ve adapted her original to be grain-free, naturally sweetened, and gut-friendly—without sacrificing what made it so satisfying in the first place. It’s still spiced. Still tender. Still topped with chocolate. But now it fits into a GAPS-style or beyond-SCD healing lifestyle.

The full recipe is in the printable card at the bottom of this post, but first, let’s talk through what you’ll need and why.

Why Zucchini and Chocolate Are So Good Together

Zucchini adds moisture without adding weight—and when you chop it instead of grating it, it gives the cake body and structure. My grandma wrote “not grated” right on her recipe card, and I stuck with it. Chopped zucchini holds its shape better, distributes moisture more gradually, and gives the cake a rustic texture that’s far more satisfying than you might expect.

When paired with cocoa, cinnamon, clove, and vanilla, the flavor is rich but not heavy—like a chocolate spice cake with just the right amount of summer in it.

A Note on Cocoa Powder

Cocoa powder is not part of the classic SCD protocol, but many who follow GAPS or a personalized gut-healing plan tolerate it well. The key is to introduce it slowly and at the right time of day.

If cocoa powder is new for you:

• Start with ½ to 1 teaspoon in yogurt or a room-temp smoothie
• Introduce it midday instead of first thing in the morning
• Monitor how your body responds over the next few days before increasing

Why midday? Because digestion is strongest then. Cold or stimulating foods early in the day—like cocoa powder—can sometimes lead to urgency or bloating. Starting slowly and at the right time helps you gauge tolerance and build confidence.

Once you know it works for you, this cake is a beautiful way to enjoy it.

Chocolate Chips: What I Used and What to Look For

In the video, I used a ½ cup of date-sweetened chocolate chips from HU (now discontinued). They gave the cake just the right amount of chocolatey richness and cooled into smooth, melt-in-your-mouth pieces once the cake was chilled.

A great alternative is the dark chocolate chips from Just Date. They’re sweetened with dates and don’t contain refined sugar. Just keep in mind that the “milk” version includes oat milk, which is not GAPS- or SCD-compliant.

You could also use unsweetened chips – they will blend with the flavors of the cake for sweetness.

Texture and Storage Tips

When the cake is first cooled to room temperature, it may seem a little soft or crumbly. That’s normal. Once it’s chilled in the fridge, the crumb firms up beautifully. For best results, store this cake in the refrigerator or freezer, and enjoy chilled or slightly warmed.

What You’ll Need

The full recipe is in the printable card below, but here’s a quick overview of the key ingredients:

Wet Ingredients:

• Butter and oil
• Honey
• Eggs
• 24-hour fermented yogurt
• Vanilla extract
• Apple cider vinegar or lemon juice

Dry Ingredients:

• Almond flour and coconut flour
• Unsweetened cocoa powder
• Ground cloves and cinnamon
• Baking soda
• Salt

Add-Ins:

• Finely chopped zucchini (not grated)
• Date-sweetened or unsweetened chocolate chips for topping

Room temperature eggs and almond flour help everything mix smoothly and bake evenly. If the zucchini is especially moist, give it a quick blot with a paper towel—no need to squeeze.

Watch the Video

I walk through every step in this recipe on video—from ingredient swaps to the reason we chop the zucchini. You’ll also hear a bit more about how I adapt old-school recipes for a gut-healing lifestyle. See below.

Get the Printable Recipe Card

Scroll down to find the print-friendly recipe card, complete with exact measurements and step-by-step directions. If you’d like to save it, you can print it or download it directly from the page.

Let me know in the comments if you try this one—or if you’ve adapted any family recipes to fit your own gut-healing journey. I’d love to hear your story.

Want to check out some of my SCD-friendly recipes? Get my cookbooks, Don’t Skip Dessert Volume 1 and Volume 2.

Grain-Free Chocolate Zucchini Cake

A grain-free, GAPS-friendly chocolate zucchini cake adapted from a classic family recipe. Made with almond flour, honey, cocoa powder, and chopped zucchini for a moist, tender crumb. Naturally sweetened and topped with melted chocolate chips.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, GAPS

Keyword: grain free cake

Prep Time: 20 minutes minutes

Cook Time: 45 minutes minutes

Total Time: 1 hour hour 5 minutes minutes

Servings: 16 pieces

Calories: 231kcal

Author: Sherry Lipp

Equipment

• 1 9 x 13-inch cake pan
• 1 Large mixing bowl
• 1 medium mixing bowl
• Measuring cups and spoons
• chopper or food processor (for zucchini – you can also use a knife)
• 1 wire rack for cooling
• mixing spoons

Ingredients

• 5 tbsp butter (softened)
• 2 tbsp oil (I used avocado oil)
• ½ cup honey
• 2 large eggs
• 1 tsp vanilla
• ½ cup plain yogurt
• 1 tsp apple cider vinegar or lemon juice
• 2½ cups almond flour
• 3 tbsp coconut flour
• ½ tsp salt
• ½ tsp ground cloves
• ½ tsp ground cinnamon
• 1 tsp baking soda
• ¼ cup unsweetened cocoa powder
• 1½ – 2 medium zucchini
• ½ cup chocolate chips (I use date sweetened)

US Customary – Metric

Instructions

• Preheat oven to 325℉/160℃
• Grease 9 x 13-inch cake pan with coconut oil
• Add butter, oil, honey, eggs, vanilla, yogurt, vinegar or lemon juice to medium mixing bowl
• Cream together on medium speed until well combined
• Add almond flour, coconut flour, spices, baking soda, and cocoa powder to large mixing bowl
• Stir to combine
• While beating on low, slowly pour the wet ingredients into the dry mix
• Increase speed to medium and beat for two to three minutes until completely combined
• Cut the ends off the zucchini, and then roughly chop and add to chopper or food processor
• Process so zucchini is finely chopped into little pieces
• Measure chopped zucchini to two cups
• Stir into batter so it is evenly mixed
• Batter should be fairly thick
• Spread batter in even layer in pan
• Sprinkle chocolate chips over batter
• Bake for 45 – 50 minutes until cake is firm on top and toothpick inserted in middle comes out clean
• Cool in pan on wire rack to room temperature and then refrigerate for a couple of hours (you can eat the cake once it is cooled, but it may be crumbly until it's chilled)

Video

Notes

Chopped, Not Grated Zucchini
Chopped zucchini holds its shape and releases moisture more slowly than grated zucchini. It gives this cake a slightly rustic, structured crumb that holds together beautifully and resists getting soggy.

Fat Balance: Why Butter and Oil
This recipe uses 5 tablespoons of butter and 2 tablespoons of oil—less total fat than the original but balanced for almond flour’s naturally high fat content. Too much oil in a grain-free cake can lead to a greasy or heavy texture. This ratio keeps the crumb moist and tender without being wet. However, you can substitute all butter (or ghee) or palm shortening if you like. I wouldn’t substitute all liquid oil as it may be too wet. 

Room Temperature Ingredients Matter
Using room temp eggs and almond flour helps everything blend smoothly and bake evenly. Cold eggs can make the butter seize and create a lumpy batter, while cold almond flour can clump and resist mixing.

Nutrition

Calories: 231kcal | Carbohydrates: 18g | Protein: 5g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 34mg | Sodium: 186mg | Potassium: 97mg | Fiber: 3g | Sugar: 13g | Vitamin A: 175IU | Vitamin C: 2mg | Calcium: 60mg | Iron: 1mg

These pistachio cookies are grain-free, gluten-free, and free from refined sugar—perfect for anyone looking for a more gut-friendly treat.

Why You’ll Love These Pistachio Cookies

• SCD-compliant and gut-friendly
• Made with raw pistachios, almond flour, and coconut flour
• Just the right amount of sweetness from honey
• Warm vanilla and spice flavor
• Optional crunch from chopped pistachios
• Freezer-friendly and great for prepping ahead

A Note About Pistachio Color and Skins

For this batch, I tried blanching and peeling the pistachios for the first time. I wasn’t completely successful—some skins held on tight—so my pistachio paste came out a deep, earthy green. That’s totally okay. The cookies still baked up beautifully and tasted delicious.

If you’re aiming for a brighter green color, blanching and peeling your pistachios is worth the extra step—but it’s not essential. A little imperfection doesn’t take away from the end result.

How to Blanch and Peel Pistachios (Optional)

If you want a lighter, more vibrant pistachio color in your cookies:

1. Bring a pot of water to a boil.
2. Add raw, shelled pistachios and boil for 2 minutes.
3. Drain and immediately transfer to an ice water bath.
4. Once cool, rub the pistachios in a clean kitchen towel (or use your fingers) to remove the skins.
5. Let them dry completely before grinding—either air-dry or place in a 200°F oven for 20–30 minutes.

Tip: Don’t worry if a few skins remain—it won’t affect the taste or texture of the cookies.

Ingredient Notes

This recipe uses a base of ground raw pistachios, supported by almond and coconut flour for texture and structure. The coconut oil or butter adds softness, and the vanilla and cinnamon combination brings warmth and balance.

Want a twist? Try swapping the cinnamon for ground cardamom. Cardamom pairs beautifully with pistachios and adds a floral, lightly citrusy note that makes these cookies feel extra special.

Storage Tips

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze for up to 2 months. Defrost at room temp or warm gently in a toaster oven.

More SCD-Friendly Cookie Recipes

If you’re looking for more cookies that are free from grains and refined sugar, try these:

• SCD Peanut Butter Cookies – made with just a few ingredients and no almond flour
• No-Bake Pistachio Date Cookies with Vanilla Cashew Butter Coating – naturally sweet, energizing, and freezer-friendly

These soft pistachio cookies are a new favorite in my kitchen—easy to make, nourishing, and full of flavor. They’re proof that you don’t need perfect ingredients or fancy techniques to create something special. Try them as written or make them your own with your favorite variations.

Soft Pistachio Cookies (SCD, Grain-Free, Naturally Sweetened)

These soft pistachio cookies are SCD-friendly, grain-free, and naturally sweetened with honey. Made with ground pistachios, almond flour, and warm spices, they’re tender, slightly chewy, and full of nutty flavor with just the right touch of sweetness.

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American, GAPS, SCD

Keyword: almond flour, scd cookies

Prep Time: 20 minutes minutes

Cook Time: 14 minutes minutes

Total Time: 34 minutes minutes

Servings: 15 cookies

Calories: 188kcal

Author: Sherry Lipp

Equipment

• 1 Mixing Bowl
• 1 Food processor
• mixing spoons
• measuring spoons
• measuring cups
• 1 Baking sheet
• Parchment Paper
• wire reack

Ingredients

• 2 cups raw shelled pistachios (blanched or with skins)
• ½ cup almond flour
• 2 tbsp coconut flour
• ½ tsp baking soda
• ¼ tsp salt
• ½ tsp cinnamon
• 2 large eggs
• ¼ cup honey
• ¼ cup coconut oil – softened (you can sub regular butter if you like)
• 1 tsp vanilla
• ¼ cup pistachios (roughly chopped)

US Customary – Metric

Instructions

• Preheat oven to350℉/180℃
• Place the 2 cups of raw pistachios and the coconut oil in food processor and process until a thick, crumbly paste forms – it won't be as smooth as peanut butter, it should thick and combined (it's okay if it does get more like nut butter, but not necessary
• In a large mixing bowl, combine your pistachio paste, almond flour, coconut flour, baking soda, salt, and cinnamon
• Stire until thoroughly combined
• Add the eggs, honey, and vanilla
• Mix until liquid is incorporated into the dough (it should be thick and a little soft)
• Fold in chopped pistachios
• Line baking sheet with parchment paper
• Scoop one-inch balls onto baking sheet and flatten with the back of a spoon so they are about a ¼-inch thick
• Bake for 12 – 14 minutes until the top feels set and not raw, cookies will still be soft
• Let cookies rest on the sheet for five minutes and then move them to a wire rack to cook the rest of the way (if you move them too soon, they may break apart)
• Store in the fridge for up to five days in an air-tight container or freeze for up to four months

Nutrition

Calories: 188kcal | Carbohydrates: 11g | Protein: 6g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Cholesterol: 25mg | Sodium: 88mg | Potassium: 199mg | Fiber: 3g | Sugar: 6g | Vitamin A: 87IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 1mg