Sugar-Free Mom

Easy Homemade Low Carb Keto Restaurant Style Salsa

Brenda Bennett — Thu, 14 May 2026 15:10:05 +0000

This is one of the easiest recipes for the Best Homemade keto Restaurant-Style Salsa Recipe that’s low in calories, made with healthy tomatoes, no added sugars and it can be mild or spicy to your preference. Just 4 grams of net carbs per serving with natural ingredients!

Homemade Salsa versus Store-Bought Salsa

Salsa is the BEST invention ever…. hands down! Buying store-bought salsa is so convenient I know, I’ve done it! I love the stuff and so does my family! BUT I was sick of buying a jar a week.

I always get inspired when we head to our favorite Mexican restaurant and they make the homemade guacamole right at the table for you and then give you that fresh salsa! Just simple ingredients but they pack a flavor punch! I finally decided to make my own great recipe for the best salsa.

I scoured the internet looking over fresh salsa recipes from Giada, Paula Dean and Ree Drummond. I mixed up what I liked and what I knew my family liked, then changed some of the fresh ingredients and added some other things to make it my own easy blender salsa recipe that pleased everyone.

The good news is that my recipe card gives you instructions to make it either a chunky salsa or a smooth low carb salsa that is typical of what you would enjoy at a restaurant.

Homemade Chunky Keto Salsa Recipe

These pictures are using some fresh plum tomatoes and it was super tasty. You could also use Roma tomatoes. In fact my husband prefers using only fresh tomatoes.

Whole tomatoes can be a hit or miss at the grocery store in the winter as far as ripeness and taste so I convinced him it would still be just as good using canned. He was skeptical, but actually loves it just as much, if not a little more!

I love it for the simple fact that canned tomatoes last forever in your pantry which means you can make this easy salsa any time. 😉 Perfect for Super Bowl Sunday or any night you decide to enjoy some Keto Mexican Recipes!!

To keep the texture chunky just process it only a few times.

Homemade Restaurant Style Salsa

This is our favorite salsa recip,e but it is only mildly spicy because my family can’t handle too much heat.

If you want spicy salsa, you can keep the seeds and membrane in the fresh jalapenos and then you get a lot more heat and spice from it. You could also add some chipotle pepper or green chiles as well.

I love me some chunks of tomato in my chunky fresh salsa, but the kids prefer smooth salsa, so the next time I made it I processed it about 10 times to get it to their liking. Mexican restaurants salsa is more pureed not chunky.

Do what you like, is what I say!

It makes a lot but we want a lot because we eat this easy recipe up pretty quickly in my house.

I top this flavorful fresh tomato salsa on many things, like our favorite keto tacos, breakfast burrito, keto carnitas, taco casserole and sometimes even in a taco salad!

My kids of course eat it up with crunchy tortilla chips. I buy the Siete brand as they are made with Cassava flour and use avocado oil instead of canola or soybean oil.

Zero Carb Tortilla Chips

If you want very low carb keto homemade tortilla chips, I recommend purchasing egg white wraps and simply toasting them.

Here’s how to make low carb chips:

I cut the egg white wraps into triangles, then spray with avocado oil cooking spray on both sides and add a sprinkle of Redmond Real Salt on both sides.

I air fry at 400 degrees F for 3-5 minutes and flip over once. Not exactly the same as corn chips but pretty darn good enough when you’re following a keto diet and definitely delicious with the fresh flavors of my chunky homemade salsa recipe!

Can I make less Of this Easy Salsa Recipe?

My salsa recipe makes about 5 and half cup of salsa. You can certainly reduce this amount if it’s too much for your household. Once you click print below in the recipe card you will have an option to change the serving amount and nutritional data.

If you want to make a smaller batch of this amazing best keto salsa, skip the whole peeled tomatoes and just stick with the diced tomatoes in the salsa ingredients for this whole recipe and reduce the remaining ingredients by half.

If using fresh tomatoes, you could also just use about 3 large ripe tomatoes instead of either of the cans of tomatoes.

Keto Mexican Food

It’s not too difficult to order keto friendly food at a Mexican restaurant. While tacos and burritos aren’t a great option since they include a flour tortilla, asking for fajitas is easy to customize for keto since the tortillas come on the side.

Just skip the soft tortillas and enjoy the chicken, steak or shrimp with the peppers and onions and toppings like sour cream, cheese, guacamole.

Skip the rice and refried beans and you’ll be good to go! Skip the corn tortillas and bring your own pork rinds or ask for fresh bell peppers to dip into your salsa or guacamole!

Here’s a picture of the salsa more pureed and typical of restaurant style salsa, YUM either way!

Football Games Day -Super Bowl- Keto Food & Snacks:

Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Chocolate Chip Cookies

Can I freeze this salsa?

I haven’t tried freezing my salsa recipe only because it’s gone so fast in my house. But I do think it would be fine to freeze in an airtight container in the freezer for at least a month.

the Midlife Macro Meal Plans

If you’re tired of:

Weight gain in midlife
Losing and regaining the same pounds
Constant cravings
Confusion around macro calculators
Feeling stuck despite eating low carb
Following a classic keto approach that no longer works

…my Midlife Macro Meal Plans may be exactly the support you need.

The good news is you do not have to figure this out alone.

My meal plans are designed to help midlife women create a powerful shift toward sustainable results, healthier habits, and long-term success with healthy eating. Register by Wednesday at midnight eastern and the new meal plan will be in your inbox Thursday morning!

Best Homemade Salsa Recipe

Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5

Total Time 5

Servings servings

Calories 35kcal

Author Brenda Bennett

Ingredients

28 ounces canned whole peeled tomatoes drained
20 ounces canned diced tomatoes
1 cup chopped red onion or white onions, Vidalia is the one prefer
1 cup chopped red pepper
1 jalapeno membrane and seeds removed, chopped or serrano peppers
2 cloves chopped fresh garlic
1/2 cup chopped fresh cilantro
1 tbsp fresh lime juice
1/2 teaspoon salt
1/2 teaspoon ground cumin
1 tablespoon olive oil
optional: chili powder

Instructions

Place all ingredients in a food processor and pulse 5 times for chunkier salsa or up to 10 times for restaurant style salsa.
Makes about 5 1/2 cups. I serve my salsa room temperature after blending it but refrigerate if you are making it ahead of time or ahead of game day.
Store leftover salsa in an airtight container in the fridge for up to 7 days.

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

The post Easy Homemade Low Carb Keto Restaurant Style Salsa appeared first on Sugar-Free Mom.

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Brenda Bennett — Wed, 13 May 2026 12:34:33 +0000

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken is the ultimate comfort food for busy weeknights! This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Keto Ranch Chicken

If you’re looking for an easy recipe the whole family will love, this crock pot chicken recipe is one of the best ways to create a cozy dinner without spending hours in the kitchen.

Tender spicy chicken breasts slow cooked in a rich creamy asiago cheese sauce with herbs, garlic powder, cream cheese, chicken broth, and ranch-inspired flavors makes this a fast food favorite copycat made healthier at home.

Whether you’re following a keto lifestyle, low-carb health plan, or my Midlife Macro approach with higher protein and moderate fat, this delicious recipe delivers satisfying comfort while helping you stay on track with your macro targets.

Simple ingredients on hand like boneless chicken breast, broth and cheese makes this an easy recipe to whip up.

If you need this to be ready after a long day at work, just cook on low for 6 hours and 30 minutes then keep warm until you get home.

It’s creamy and comforting without all the carbs. You could of course serve this over pasta if you desire.

My family enjoyed it topped with bacon as a sandwich. The buns you see below are Against the Grain rolls and made from mozzarella cheese in fact. They aren’t low carb so I skipped the bun and just enjoyed this chicken with a side salad topped with bacon of course!

My only suggestion is to make sure to pound the breasts thinner than you see in my picture above. I could not find my meat tenderizer tool and tried to pound the chicken with plastic wrap between the pieces and a wooden spoon, didn’t work that great. So moral of the story, proper tools in the kitchen make a difference lol!

Why Slow Cooker Meals Make Life Easier

Using a crock pot during busy seasons of life has always been one of my favorite health habits. Between work, activities, exercise tracker goals, appointments, and trying to stay consistent with healthy eating, having simple low carb keto recipes ready to go is a game changer.

One of the best tips I can give anyone trying to stay consistent with healthy eating is this:

Plan ahead
Keep simple ingredients stocked
Use kitchen tools that make life easier
Prep protein in advance

That’s exactly why this creamy asiago ranch chicken has become one of my favorite weekly meal ideas.

The slow cooker does all the work while you focus on your day. Then dinner is ready when you need it.

If you’re someone who struggles with grabbing takeout or drive-thru meals during hectic evenings, having easy recipes like this on hand can completely change your routine.

What Makes This Creamy Asiago Chicken So Good

This isn’t just another basic crock pot chicken recipe.

The combination of:

Asiago cheese
Cream cheese
Chicken broth
Garlic powder
Fresh herbs
White wine
Ranch-inspired seasoning

creates an ultra creamy sauce with rich flavor and juicy tender chicken thighs or chicken breasts.

The asiago cheese adds a bold savory flavor that takes this dish to the next level compared to traditional creamy chicken recipes.

The best part?

It tastes indulgent while still being:

low carb
keto friendly
high protein
gluten free
comforting and satisfying

Low Carb Comfort Food Without the Heavy Carbs

Traditional creamy chicken dishes are often served over pasta, rice, or potatoes which can quickly increase total carbs and make blood sugar management more difficult.

This low carb version keeps the flavor while dramatically lowering the carb count. Full macronutrient breakdown is at the bottom of this page on the printable recipe card.

Nutrition Facts for one serving provides:

38 g protein
4.6 g total carbs
15.8 g fat

Making this an excellent option for:

macro targets
glucose tracking
high protein meal plans
keto diet recipes
midlife weight loss goals

For my Midlife Macro approach, this recipe works beautifully because it prioritizes protein first while keeping fat moderate instead of excessive like classic keto recipes.

Midlife Macros vs Classic Keto

Many women discover that traditional high fat keto no longer works as effectively in midlife.

While keto helped me eliminate cravings years ago, my body changed in perimenopause and menopause. I needed:

more protein
moderate fat
lower carbs
balanced calories

That’s exactly why recipes like this fit perfectly into my Midlife Macro lifestyle.

Instead of drowning chicken in tons of butter and heavy cream, this recipe keeps portions balanced while still tasting creamy and comforting.

This helps support:

energy levels
satiety
muscle preservation
blood sugar balance
sustainable fat loss

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

One of the biggest lessons from testing this recipe was realizing how important proper kitchen tools can be.

Pounding the chicken thinner helps it cook evenly and absorb more flavor.

A meat tenderizer works best, but if needed you can place plastic wrap over the chicken and use:

a rolling pin
heavy pan
wooden spoon

though I definitely recommend investing in a proper tenderizer if you cook chicken often!

Use Freshly Grated Asiago Cheese

Fresh grated asiago melts better and creates a smoother creamy sauce than pre-shredded cheese.

Pre-shredded cheeses often contain anti-caking agents that can affect texture.

Don’t Skip the Cream Cheese

The cream cheese helps create that silky creamy asiago chicken texture everyone loves.

It also:

adds richness
balances flavors
helps thicken the sauce naturally

Cook Low and Slow for Best Results

If you need dinner ready after work, cooking on low heat for 6 to 6½ hours creates the most tender chicken but high for 3 hours is also an option.

The slow cooker helps lock in moisture while blending all the flavors together beautifully.

Easy Ways to Serve This Recipe

One of my favorite things about this creamy asiago chicken is how versatile it is.

Here are some low carb serving ideas:

Low Carb Options

cauliflower rice
roasted broccoli
zucchini noodles
spaghetti squash
side salad
sautéed green beans
low carb pasta like shirataki or egg white noodles

Family Friendly Options

For family members not eating low carb, you can also serve this over:

pasta
rice
mashed potatoes

My family especially loved this served as an Asiago Ranch Chicken Club sandwich topped with crispy bacon.

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

Chicken thighs work wonderfully in this recipe and stay very juicy in the crock pot.

Just note:

thighs are slightly higher in fat
breasts are leaner and higher protein

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

additional chicken broth
bone broth
unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

pressure cook chicken for 10 minutes
quick release
stir in cream cheese and asiago after cooking

The slow cooker version still gives the best creamy texture in my opinion.

Meal Prep and Storage Tips

This recipe is fantastic for weekly meal prep because leftovers reheat beautifully.

Storage Tips

Store in airtight container
Refrigerate up to 4 days
Freeze up to 2 months

Reheating Tips

Reheat gently on the stovetop or microwave with a splash of chicken broth to maintain the creamy texture.

the Midlife Macro Meal Plans

If you’re tired of:

Weight gain in midlife
Losing and regaining the same pounds
Constant cravings
Confusion around macro calculators
Feeling stuck despite eating low carb
Following a classic keto approach that no longer works

…my Midlife Macro Meal Plans may be exactly the support you need.

The good news is you do not have to figure this out alone.

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Creamy Low Carb Keto Asiago Ranch Chicken

This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Prep Time 15

Cook Time 3 30

Total Time 3 45

Servings servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

2. 5 pounds boneless skinless chicken breasts
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon onion powder
2 teaspoons garlic power
1 tablespoon dried minced onion
1 tablespoon fresh minced dill
1 tablespoon fresh minced parsley
1/2 cup dry white wine
1/2 cup chicken broth low sodium
2 garlic cloves minced
8 ounces cream cheese softened
1/2 cup grated Asiago cheese plus 1/4 cup
2 tsp glucomannan powder to thicken sauce

Instructions

Slice the chicken lengthwise and pound thin. Set aside.
Whisk the dry seasonings together and sprinkle on both sides of the chicken.
Combine the wine, broth, garlic, cream cheese and 1/2 cup of Asiago cheese in a bowl and stir to combine well.
Pour half this mixture into the bottom of the crock pot. Reserve the rest and keep in the fridge.
Add the chicken breasts to the crock pot.
Cover and cook on high 3 hours or 6 hours on low.
Sprinkle glucomannan into reserved sauce and stir until thickens then pour sauce over the chicken and sprinkle with remaining Asiago cheese.
Cook an additional 30 minutes until internal temperature of chicken registers 165 degrees F.

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

The post Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken appeared first on Sugar-Free Mom.

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Brenda Bennett — Tue, 12 May 2026 12:30:00 +0000

If you’re a peanut butter lover looking for an easy dessert recipe that fits a low carb diet or keto diet, this Dairy Free Low Carb Keto Peanut Butter Protein Fluff is about to become your new favorite sweet treat! This creamy mousse-like texture comes together with just 3 simple ingredients and takes only 5 minutes to make.

Sugar Free Dairy Free Keto Peanut Butter Fluff in Minutes

No gelatin, no chia seeds, no pudding mix, and no waiting for it to set in the fridge. Just instant creamy peanut butter fluff that satisfies sweet cravings while still being Midlife Macro Approved.

As I’ve gotten older and entered midlife, I’ve found that keeping my fats more moderate on most days works much better for my energy, appetite, and body composition goals.

While I still enjoy my classic higher-fat keto desserts on weekends and special holidays, my newer recipes are designed with more protein, moderate fat, and lower carbs in mind.

I’ve also been intentionally creating more dairy free options because many women in perimenopause and menopause notice dairy can sometimes feel inflammatory or harder to digest.

That doesn’t mean dairy is “bad,” but having options is always helpful. This easy peanut butter mousse recipe gives you all the creamy texture and peanut butter flavor you want without needing heavy cream, cream cheese, or sugar-free pudding mixes.

Why You’ll Love This Dairy Free Peanut Butter Protein Fluff

There’s a lot to love about this easy keto dessert recipe:

Just 3 ingredients
No bake dessert
Ready in minutes
No electric mixer needed
No stiff peaks or soft peaks required
No gelatin needed
No chilling required to thicken
Great for sweet cravings
Moderate fat and high protein
Perfect for meal prep
Great option for midlife macros
Dairy free and gluten free
Naturally sweetened
6 g net carbs per serving

Unlike those sugar free artificial pudding boxes filled with questionable ingredients, this peanut butter fluff uses real food ingredients you can feel good about.

My Midlife Macro Approach

Back in my earlier keto days, many of my recipes were much higher in fat because that was the traditional keto approach.

Today, I personally follow a higher protein, moderate fat, low carb approach most of the time because I’ve found it supports satiety, muscle preservation, and sustainable fat loss much better in midlife.

Here’s how I lost 14 pounds naturally using my midlife macro method.

That’s why I love using peanut butter protein powder in recipes like this instead of regular peanut butter alone. You still get delicious peanut butter flavor, but with:

More protein
Less fat
Lower calories
Lower carbs

I save my classic high-fat desserts and recipes for holidays, vacations, or maintenance days instead of making them my everyday approach.

Ingredients Needed

You only need 3 simple ingredients for this creamy peanut butter mousse:

Tru-Nut Peanut Butter Protein Powder

This is the key ingredient that gives this recipe its rich peanut butter flavor while keeping the fat lower than traditional peanut butter recipes.

Unsweetened Cashew Coconut Yogurt

I used a dairy free yogurt to keep this recipe completely dairy free. It adds creaminess and helps create that fluffy mousse-like texture.

Vanilla Stevia

A little liquid stevia sweetens everything perfectly without added sugar.

How to Make Peanut Butter Protein Fluff

This easy dessert recipe couldn’t be simpler.

Step 1: Add Ingredients to a Large Mixing Bowl

Combine:

Step 2: Mix Until Smooth

Stir everything together until creamy and smooth.

Step 3: Taste and Adjust

If you prefer a sweeter dessert, add a little more sweetener to taste.

Step 4: Enjoy Immediately

This is one of my favorite things about this recipe, there’s no waiting for it to thicken in the fridge. It’s ready instantly!

You can refrigerate leftovers in an airtight container for up to 3 days.

Frequently Asked Questions

Can I Use Real Peanut Butter?

Yes! Natural peanut butter or creamy peanut butter will work, but it will significantly increase:

Fat
Calories
Carbs

The texture will also be slightly different. Peanut butter protein powder keeps this recipe much lighter and higher in protein.

What Can I Swap for Peanut Butter Protein Powder?

If you don’t have peanut butter protein powder, you can try:

Regular whey protein with 1-2 tablespoons natural no sugar added peanut butter
Peanut flour
PB Fit sugar Free powder
Sunflower seed butter or almond butter if you have peanut allergies

Keep in mind substitutions may change the creamy texture and macros.

Can I Use Dairy Yogurt Instead?

Absolutely. If dairy works well for you, you can use:

Greek yogurt
Plain yogurt
Cottage cheese blended smooth

Greek yogurt would make this even higher in protein.

What Sweetener Can I Use?

If you don’t have liquid stevia, you can use:

Monk fruit liquid sweetener
Allulose
I would not recommend Granulated sweetener as the texture will be grainy.
Sugar Free Maple Syrup
Favorite low-carb sweetener

Start small and adjust to taste. Here’s my Sweetener Guide to help you.

the Midlife Macro Meal Plans

If you’re tired of:

Weight gain in midlife
Losing and regaining the same pounds
Constant cravings
Confusion around macro calculators
Feeling stuck despite eating low carb
Following a classic keto approach that no longer works

…my Midlife Macro Meal Plans may be exactly the support you need.

The good news is you do not have to figure this out alone.

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5

Servings servings @ 1/2 cup

Calories 139kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 cup Tru-Nut Peanut Butter Protein Powder or 108 grams
6 ounces Unsweetened Cashew Coconut yogurt or 170 grams
1 tsp vanilla stevia

Optional Toppings

Instructions

Mix ingredients together until smooth! Taste and adjust sweetener if needed. Enjoy immediately or refrigerate for up to 3 days in an airtight container or covered. Makes 4 servings at 1/2 cup.,

Notes

6 g net carbs per 1/2 cup serving. There are 4 servings in recipe.

Midlife Macro Approved

Video tutorial on Pinterest Here.

Nutrition

The post Dairy Free Low Carb Keto Peanut Butter Protein Fluff appeared first on Sugar-Free Mom.

Simple Midlife Macro Meal Plan for Fat Loss for Women

Brenda Bennett — Mon, 11 May 2026 15:08:26 +0000

If a keto diet is no longer working for you in midlife to keep weight off, it’s time to pivot. My midlife macro meal plan is a simple approach that will give you real results especially if you are stalled or struggling to maintain weight.

Midlife Macro Meal Plan Ideas for Weight Loss, Muscle Mass, and Hormone Balance

If you’re a midlife woman struggling with weight gain, belly fat, low energy levels, cravings, or feeling like your old way of eating no longer works, you are not alone.

One of the biggest shifts I’ve learned after years of following a classic keto approach is that many midlife women like myself, need a more balanced macro-balanced diet focused on lean protein, moderate fat, lower carbs, and real food to support hormone balance, insulin sensitivity, muscle mass, and overall health.

That’s exactly why I created my Midlife Macro Meal Plans.

These weekly meal plans are designed specifically for midlife women who want:

Sustainable weight management
Better blood sugar balance
Improved energy levels
Better protein intake
Healthy weight loss goals
Support for building muscle
A realistic calorie deficit without feeling deprived
A healthy diet built around nutrient-dense whole foods

Unlike many high-fat diets, my Midlife Macro Method focuses on prioritizing protein goals while keeping fats moderate and carbs lower to support midlife metabolism and hormonal balance.

Why Midlife Women Need a Different Approach

As estrogen changes during perimenopause and menopause, many women notice:

Increased belly fat
Reduced insulin sensitivity
Muscle loss
Slower metabolism
More cravings
Lower energy
Difficulty staying in a calorie deficit
Weight gain despite eating “healthy”

One common mistake is continuing to follow extremely high-fat diets without enough grams of protein to support muscle mass and metabolic health.

My Midlife Macro Method focuses on:

Higher protein intake, about 30-50 g protein per meal
Moderate fat, not low fat, about 50-70 g fat on deficit days
Lower carb meals, not as low as keto
Meal planning for consistency
Nutritional balance
Portion sizes that support satiety
Real food instead of processed “diet foods” or “keto” packaged foods

Protein becomes especially important in midlife because preserving muscle mass supports:

Bone health
Brain function
Healthy weight management
Immune system support
Total daily energy expenditure
Better blood sugar control
Improved hormone balance

What Makes My Midlife Macro Meal Plans Different?

My weekly meal plans are not about perfection.

They are designed to help you:

Enjoy favorite foods in healthier ways
Stay consistent
Hit your protein goals
Reduce decision fatigue
Simplify meal prep
Support healthy eating long term

Each monthly meal plan includes recipes with balanced macronutrient intake using:

Lean protein
Healthy fats
Dietary fiber
Low carb vegetables
Nutrient-dense whole foods

I also teach women how to use a strategic maintenance day instead of endless restriction. A maintenance day is not a cheat day.

It’s a powerful tool that helps support:

Hormonal balance
Better recovery
Physical activity performance
Reduced cravings
Sustainable caloric intake
Long-term consistency

Real Midlife Success Story from Pat

One of the ladies on our weekly meal plan subscription, Pat, recently shared an inspiring update.

After her husband received a difficult health diagnosis, stress and emotional eating caused her to gain 9 pounds.

Like many midlife women, she felt discouraged and overwhelmed.

But instead of giving up, she got back to meal planning, prioritizing protein intake, focusing on her calorie intake, and following the Midlife Macro Meal Plan again.

In just one week, she already lost 8 pounds and said she finally feels back in control again.

That’s the power of consistency and a realistic macro diet plan designed for real life.

This Week’s Midlife Macro Meal Plan Recipes

This week’s meal plans include some absolutely delicious meals that support healthy weight loss while helping you stay satisfied.

High Protein Baked Zucchini Egg Nests

These high-protein breakfast nests are perfect for meal prep and busy mornings.

They include:

Eggs for high-quality animal proteins
Zucchini for grams of fiber
Olive oil for heart-healthy fats
A satisfying low carb breakfast option

Starting your day with protein instead of processed carbohydrates can help support blood sugar balance and reduce cravings later in the day.

Sugar Free Cinnamon Roll Mug Muffin

This quick single-serve recipe is one of my favorite foods when I want something comforting while staying aligned with my Midlife Macro Method.

It’s:

Low carb
Dairy free
Gluten free
Portion controlled
Higher in protein than traditional muffins

This is a perfect example of how healthy eating does not have to feel restrictive.

Strawberry Salsa Shrimp Lettuce Wraps

These refreshing lettuce wraps are packed with lean protein and fresh ingredients.

The strawberry salsa with bell peppers adds flavor, freshness, and dietary fiber without excessive carbs.

Meals like this help support:

Insulin sensitivity
Blood sugar balance
Healthy calorie intake
Hormone balance

Easy Low Carb Cheesy Pizza Chicken Bake

This family-friendly dinner uses chicken breast as the protein base and delivers comforting pizza flavor without the excess carbs.

One reason this recipe works so well for midlife women is because it combines:

Lean protein
Moderate fat
Satisfying flavor
Portion-friendly calories

This helps support a calorie deficit while still feeling satisfied.

Instant Pot Keto Beef Stew

Comfort food can absolutely fit into a healthy diet.

This beef stew includes:

Protein-rich beef
Nutrient-dense vegetables and leafy greens for gut health
Healthy fats
A satisfying meal for colder evenings

Meals rich in protein and fiber can help support healthy weight management and keep hunger stable longer.

Low Carb Cottage Cheese Hawaiian Sweet Rolls

One of the hardest parts of changing your food intake is feeling like you can never enjoy bread again.

These sweet rolls help provide:

Extra grams of protein
Lower carbs
Better nutritional balance
A satisfying addition to meals

I love helping women recreate favorite foods in ways that better support their specific goals.

Why Protein Intake Matters More in Midlife

One of the most powerful shifts women make inside my Midlife Macro Method is increasing protein intake.

Adequate grams of protein help support:

Muscle mass
Bone health
Healthy metabolism
Satiety
Better body composition
Strength training recovery
Total calorie burn

Many midlife women simply are not eating enough protein throughout the day. Instead of focusing only on reducing food intake, I teach women to prioritize protein first.

This creates a much more sustainable approach to healthy weight loss.

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to simplify healthy eating while helping women:

Lose weight sustainably
Preserve muscle
Improve hormone balance
Support cardiovascular disease prevention
Improve blood sugar control
Feel more energized
Reduce overwhelm around meal planning

This isn’t about chasing perfection.

It’s about building a realistic lifestyle using:

Real food
Macro-balanced meals
Proper protein intake
Moderate fat
Lower carbs
Strategic maintenance days
Practical meal prep

Macronutrient Ratio: Midlife Macro Method vs. Classic Keto

One of the biggest differences between my Midlife Macro Method and a classic keto approach is the macronutrient ratio.

Traditional keto was originally designed as a very high-fat diet, often using:

70–80% fat
Moderate protein
Very low carbs

While many women initially lose weight on a classic keto approach, I’ve found that in midlife, especially during perimenopause and menopause, many women stop seeing results when fat intake stays too high and protein intake stays too low.

This is because midlife women are often dealing with:

Hormonal balance changes
Reduced muscle mass
Slower midlife metabolism
Lower total daily energy expenditure
Increased insulin resistance
More stubborn belly fat
Increased hunger and cravings

My Midlife Macro Method uses a very different macro-balanced diet approach focused on:

Higher protein intake
Moderate fat
Lower carbs
Better nutritional balance
Support for building muscle
Sustainable caloric intake

Classic Keto Approach

A classic keto approach often looks like:

70–80% fat
15–20% protein
5–10% carbs

This can sometimes lead to:

Not enough grams of protein
Difficulty preserving muscle mass
Excess calorie intake from fats
Weight loss stalls in midlife women
Increased hunger when protein is too low

Many women unknowingly add too much:

Butter
Heavy cream
Cheese
Fat bombs
Oils
High-fat snacks
Keto packaged snacks and desserts

Even healthy fats like olive oil, almond butter, fatty fish, and avocado can easily increase total calorie intake if protein is not prioritized first.

Midlife Macro Method Macronutrient Ratio

My Midlife Macro Method focuses on a more balanced macronutrient intake designed specifically for midlife women. I was able to lose 14 pounds in two months naturally using this method.

Instead of focusing on unlimited fat, I teach women to prioritize:

Protein first
Moderate fat second
Lower carbs for blood sugar support

A typical Midlife Macro Method day may look like:

120–150 grams of protein
50–70 grams fat
30–60 g carbs depending on goals and activity level

This approach supports:

Muscle mass
Strength training recovery
Better satiety
Healthy weight management
Hormone balance
Blood sugar stability
Improved insulin sensitivity
More sustainable fat loss

Moderate Fat vs. High-Fat Diets

I am not anti-fat.

Healthy fats absolutely matter for:

Hormonal balance
Brain health
Heart health
Nutrient absorption
Satisfaction after meals

But many midlife women simply do better with moderate fat instead of very high-fat diets.

That’s why my meal plans focus on:

Lean protein
Moderate portions of healthy fats
Lower carb vegetables
Dietary fiber
Nutrient-dense whole foods

This creates a much more sustainable and realistic approach for long-term healthy eating.

Ready to Join the Midlife Macro Meal Plan?

If you’re tired of:

Weight gain in midlife
Losing and regaining the same pounds
Constant cravings
Confusion around macro calculators
Feeling stuck despite eating low carb
Following a classic keto approach that no longer works

…my Midlife Macro Meal Plans may be exactly the support you need.

The good news is you do not have to figure this out alone.

The post Simple Midlife Macro Meal Plan for Fat Loss for Women appeared first on Sugar-Free Mom.

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

Brenda Bennett — Fri, 08 May 2026 10:00:00 +0000

If you love a classic lemon pound cake or those famous Starbucks lemon loaf slices, but want something lighter, higher in protein, and truly supportive for midlife fat loss goals, this new high protein keto lemon loaf might become your favorite low-carb recipe yet.

Sugar Free Low Carb Keto Lemon Loaf

This recipe was actually inspired by my popular lemon soufflé cake recipe after someone asked if it could be turned into a loaf for strawberry shortcake desserts.

After several recipe tests, I finally created the perfect balance between a moist crumb, bright lemon flavor, and enough structure to hold beautifully as a loaf cake while still staying light and fluffy.

Unlike traditional pound cake recipes made with white flour, maple syrup, or lots of sugar, this sugar-free lemon loaf is packed with protein, lower in carbs, and fits beautifully into my Midlife Macro Method.

Why This High Protein Lemon Loaf Works

Creating a keto lemon loaf recipe that is both high in protein and still moist can be tricky because protein powders and coconut flour absorb a lot of liquid.

Here’s what I discovered during recipe testing:

The first test without whipped egg whites created a very small, dense loaf.
The second test using 1/4 cup coconut flour became too dry.
The final version worked perfectly by:
- whipping the egg whites separately until stiff peaks formed
- gently folding them into the batter
- reducing coconut flour to just 3 tablespoons
- keeping Greek yogurt in the recipe for moisture and tenderness

The result is a fluffy lemon loaf with a moist crumb, bright lemon flavor, and incredible macros.

Midlife Macro Approved

One of the biggest struggles for women in perimenopause and menopause is finding desserts and snacks that actually support their goals instead of working against them.

Traditional keto recipes are often extremely high in fat and low in protein, which can make it harder to hit protein goals during a calorie deficit.

This low carb lemon loaf is different because each slice contains:

10 grams protein
just 3 total carbs
only 96 calories
moderate healthy fats
low sugar
gluten free ingredients

That makes this recipe a perfect fit for the Midlife Macro Method because it helps prioritize protein while keeping carbs low and fats moderate.

It also works beautifully as:

a high protein breakfast
post-workout snack
healthier dessert
afternoon coffee cake
strawberry shortcake base
meal prep option for busy weeks

The Secret to a Fluffy Keto Lemon Loaf

The most important step in this recipe is whipping the egg whites separately.

This technique creates air and structure that replaces what traditional flour would normally provide in a regular lemon pound cake recipe.

Tips for Success

Use room temperature eggs for best volume.
Make sure no egg yolk gets into the egg whites.
Whip until stiff peaks form.
Fold gently in batches to keep the batter airy.
Line your prepared loaf pan with parchment paper for easy removal.

Dairy Free Option

I also tested this recipe using canned coconut milk instead of Greek yogurt and it worked well for a dairy free lemon loaf option.

The texture is slightly different, but still delicious.

If you need dairy free:

swap the Greek yogurt for canned coconut milk or coconut cream
make sure your protein powder is dairy free
use lemon stevia or monk fruit sweetener

Ingredients You’ll Need

This recipe uses simple ingredients you may already have if you make low carb keto recipes regularly.

Wet Ingredients

eggs separated
Greek yogurt
lemon juice
lemon zest
lemon stevia

Dry Ingredients

Why I Used Egg White Protein Powder

For this keto lemon bread recipe, egg white protein powder gave the best structure and texture.

Whey protein can work differently depending on the brand, and plant-based proteins like pea protein absorb more liquid and can create a denser loaf.

Egg white protein helps keep this loaf:

light
fluffy
higher protein
lower fat
moist without becoming gummy

How to Store

Store leftovers in an airtight container in the refrigerator for up to 5 days.

You can also freeze slices individually for up to 3 months.

I actually think the lemon flavor is even better the next day after chilling overnight.

Delicious Variations

Want to change it up next time?

Try these ideas:

add fresh blueberries for a lemon blueberry bread
top with a sugar-free glaze
add almond extract or vanilla extract
use coconut cream for richer texture
serve with Greek yogurt and berries
turn it into strawberry shortcake

Can I make this dairy free?

Yes! I tested canned coconut milk successfully, but I reduced the amount to 1/2 cup and used just the creamy coconut not the watery part in the can.

Can I use almond flour?

No. This recipe was specifically tested with coconut flour and egg white protein powder for the correct structure.

Is this a traditional pound cake texture?

No. It’s lighter and fluffier because of the whipped egg whites, more similar to a soufflé style loaf.

Can I use monk fruit sweetener?

Yes. Liquid monk fruit sweetener works great.

Can I Replace the Egg White Protein Powder?

This is probably one of the most common questions I get with high protein baking recipes.

The short answer is: possibly, but the texture will change depending on what you use.

For this keto lemon loaf recipe, I specifically chose unflavored egg white protein powder because it gives the loaf structure while still keeping it light and fluffy. Since this recipe already relies heavily on whipped egg whites for lift, the egg white protein works naturally with the texture of the cake.

Can You Use Whey Protein Powder?

Yes, but results can vary quite a bit depending on the brand.

Whey protein absorbs liquid differently than egg white protein and can sometimes make baked goods:

more dense
slightly gummy
overly moist in the center
more fragile after baking

If you want to try whey protein:

use an unflavored whey isolate
avoid whey concentrate if possible
do not overbake
let the loaf cool completely before slicing

Whey protein is still a great option nutritionally and is considered a complete protein with excellent amino acid absorption, which is why I often use it in smoothies, mock oats, and Midlife Macro recipes.

What About Plant-Based Protein Powder?

I do not recommend pea protein or most plant-based protein powders in this recipe.

Plant proteins absorb significantly more liquid and tend to create:

dry texture
gritty crumb
dense loaf
earthy flavor

If using plant protein, you would likely need additional liquid and recipe adjustments.

For the fluffy texture and moist crumb you see in these photos, egg white protein powder truly gave the best results after multiple tests.

That said, baking is always a little bit of kitchen science, and different brands can behave differently, so if you experiment with swaps, let us know in the comments how it turned out!

Can I Use Other Sweeteners Instead of Lemon Stevia?

Yes! If you don’t have lemon stevia, there are several low carb sweeteners you can use in this keto lemon loaf recipe.

I personally love using lemon stevia because it adds extra bright lemon flavor without adding extra liquid, carbs, or grams of sugar. It also keeps the ingredient list simple and works perfectly in high protein baking recipes like this one.

Best Sweetener Options

You can replace the lemon stevia with:

Important Baking Notes

Different sweeteners behave differently in baked goods, especially in low carb recipes.

Allulose

Allulose is one of my favorite options because it:

dissolves beautifully
creates a softer moist crumb
helps prevent dryness
tastes closest to real sugar

Keep in mind allulose browns faster, so check your baking time near the end.

Granulated Monk Fruit

Granulated monk fruit blends work very well and provide a texture closest to traditional pound cake.

This is probably the easiest swap.

Erythritol

Erythritol sweetener can work, but I personally use it much less these days because it may:

create a slightly cooling aftertaste
crystallize more once chilled
make baked goods slightly more dry

If using erythritol, pairing it with allulose often gives better results.

How Much to Use

Since lemon stevia brands vary in sweetness, start with:

1/4 to 1/3 cup granulated sweetener blend

Then adjust to your preference next time.

If you’re ready for more support:

My Midlife Macro Meal Plans take the guesswork out of what to eat
My coaching inside the Sugar Free Mom Tribe helps you stay consistent
My best selling book, The 30 Day Sugar Elimination Diet has helped thousands of people lose weight and my new book Good, Better, Best walks you through a realistic approach to long-term success.

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

Brenda Bennett, creator of the Midlife Macro Method

Prep Time 20

Cook Time 45

Total Time 1 5

Servings slices

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

6 eggs separated, room temperature
1 teaspoon white vinegar or cream of tartar
3/4 cup nonfat plain Greek yogurt
1/2 cup unflavored egg white protein powder or see above for swaps
3 tbsp coconut flour
1 tbsp lemon juice and zest
2 tsp lemon stevia
2 teaspoons baking powder
pinch salt

Optional Sugar Free Lemon Glaze

2 tbsp lemon juice
1/3 cup monk fruit allulose confectioners

US Customary – Metric

Instructions

Preheat oven at 300 degrees F and line an 8 by 4 loaf pan with parchment paper.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
Pour the batter into the loaf pan.
Bake on the middle shelf of preheated oven for 45-50 minutes or until a toothpick or skewer stick in the center comes out clean.
Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Notes

2 g net carbs per slice. This loaf makes 8 large slices.

Midlife Macro Approved.

Midlife Macro Meal Plans

Nutrition

The post Best High Protein Sugar Free Low Carb Keto Lemon Loaf appeared first on Sugar-Free Mom.

Easy Dairy Free Low Carb Strawberry Overnight Oats

Brenda Bennett — Wed, 06 May 2026 10:00:00 +0000

This delicious dairy free low carb strawberry overnight oats recipe is an easy breakfast with the best texture and 22 grams of protein!

Dairy-Free Overnight “Oats” Without Oats

If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.

But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.

That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.

This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.

Why I Don’t Use Oats (Even Certified Gluten-Free Oats)

Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.

Here’s why I skip oats completely, even certified gluten-free oats:

High carb load – oats can spike blood sugar and increase cravings
Not ideal for insulin resistance – especially important in midlife
Can stall weight loss – even when labeled “healthy”
Glyophosphate exposure concerns – oats are commonly sprayed before harvest
Low protein compared to need – not enough to support muscle and metabolism

Instead, I use a combination of:

These create that perfect oat mixture texture while providing healthy fats, fiber, and better satiety.

Why So Many Women Are Going Dairy-Free

More and more women in perimenopause and menopause are choosing dairy-free breakfast recipes, and here’s why:

Digestive issues – bloating, gas, or discomfort from lactose intolerance
Inflammation concerns – dairy can be inflammatory for some individuals
Skin issues – acne or irritation linked to dairy intake
Hormonal balance – some find reducing dairy helps stabilize symptoms
Allergy or sensitivity – even high-quality dairy doesn’t work for everyone

That’s why this recipe uses unsweetened coconut yogurt and plant-based milk options instead of traditional greek yogurt, cottage cheese or milk.

The Beauty of Overnight “Oats” (Without Oats)

The best part about this recipe is you still get everything people love about overnight oatmeal:

A quick breakfast ready the next morning that takes just a few minutes of prep time
Perfect for meal prepping or making a big batch
No cooking required—just mix and refrigerate
Customizable with your favorite fresh fruit, fresh strawberries, or toppings
Great for busy mornings when you need something fast
High in protein and perfect for Midlife Macros (All nutrition info is at the bottom of the page in recipe card).

Using a mason jar or airtight container, this becomes one of the easiest make-ahead breakfast recipes you’ll rely on all week.

A Great Way to Stay Consistent

This is more than just a fun healthy strawberry recipe—it’s a strategy.

When you have a healthy breakfast ready to go:

You avoid skipping meals
You reduce cravings later in the day
You support blood sugar balance
You stay consistent with your goals

And consistency—not perfection—is what leads to results.

Dairy-Free + Protein Options Explained

This recipe is fully dairy-free as written, but you’ll notice optional protein add-ins.

Here’s how that works:

Collagen – dairy-free, great for skin, joints, and added protein
Whey protein powder (optional) – helps boost protein, BUT it is dairy-derived

If you are strictly dairy-free, simply skip the whey.

If tolerated, adding whey will:

Make this a more complete high protein breakfast
Increase protein to 25 grams per serving
Improve satiety and support muscle maintenance

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

Low carb
High fiber
Packed with healthy fats
Naturally sweetened with liquid stevia
Full of fresh berries

You still get that creamy, slightly thick texture people love in overnight oats, but with ingredients that better support your goals.

Want More Easy, Midlife Macro Approved Breakfast Ideas?

If you loved this easy dairy free low carb strawberry overnight oats, this is exactly how I teach women to eat inside my Midlife Macro Meal Plans.

Because here’s the truth—one healthy breakfast recipe is helpful…

But having a full plan is what creates consistency and results.

Inside my meal plans, I take the guesswork out of:

How to build high protein, low carb meals that actually keep you full
How to balance healthy fats without overdoing it (especially if keto stopped working for you)
How to create meals that are Midlife Macro Approved
How to enjoy foods like this while still supporting fat loss and hormone balance

You’ll get:

Options for dairy-free, gluten-free, and family-friendly meals
Done-for-you weekly meal plans
Simple ingredients you can find anywhere
Recipes that work for busy mornings and real life

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5

Servings servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

1 cup unsweetened coconut yogurt
3 tbsp Hemp seeds
2 tbsp Flaxseed
4 tsp chia seeds
20 grams unflavored collagen or 2 scoops
1 tsp berry liquid stevia
80 grams strawberries chopped

Optional

30 grams unflavored whey protein powder

US Customary – Metric

Instructions

Place all ingredients except strawberries, in a mixing bowl and stir together.
You need two serving glasses or two- 8 ounce mason jars.
Add 1/4 of the chopped strawberries to the bottom of each mason jar.
Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.

You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.

Midlife Macro Approved

Nutrition

The post Easy Dairy Free Low Carb Strawberry Overnight Oats appeared first on Sugar-Free Mom.

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Brenda Bennett — Mon, 04 May 2026 14:12:01 +0000

This Keto Sugar-Free Flan is dairy free, low carb and gluten free! Just 8 ingredients needed to make this fancy looking, tasty, perfect keto dessert for your keto diet! Just 3 net carbs per serving!

Is Regular Flan Keto Friendly?

My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.

But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!

This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.

Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.

Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!

Take the worry out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.

Is Creme Caramel the same thing as Flan?

Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.

Is Creme Brûlée the same thing as flan?

No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.

Sugar-Free Caramel Sauce

The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead.

My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!

How to Make Sugar-Free Flan

To view the nutritional information, see exact measurements and print the recipe, please scroll to the bottom of the blog post to view the recipe card.

Main Ingredients

Eggs

Egg yolks

Canned coconut milk

Vanilla extract

Coconut liquid stevia or vanilla stevia

Caramel sauce

Monk Fruit Allulose Brown substitute or another brown sugar free sweetener of choice

Butter or use ghee or vegan butter for dairy free

Directions

Preheat oven to 325 degrees F.

In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.

In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.

Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.

Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.

Bake 1 hour or until a knife inserted near the center comes out clean.

Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Tools to Make Keto Coconut Flan

10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!

Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe.

Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath.

How to Swap Sugar Substitutes

There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.

Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.

Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.

Keto Dairy Free Coconut Flan

Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!

How to Store Low-Carb Flan

You can store leftover flan covered in the refrigerator for up to 5 days.

FAQs

Can I make this with whole milk instead of coconut cream?

Yes you can with the same amount as I used.

Can I use heavy cream instead of coconut milk?

Yes you can use the same amount of heavy cream as I used coconut milk.

Can I swap the coconut milk with unsweetened almond milk?

No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.

Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?

You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.

Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?

Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.

I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.

More Low-Carb Dessert Recipes

Keto Creme Brûlée

Keto Egg Custard

Slow Cooker Keto Maple Custard

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Sugar Free Keto Coconut Flan

Prep Time 10

Cook Time 1

Servings slices

Calories 207kcal

Ingredients

Custard

6 eggs
2 egg yolks
27 ounces canned coconut milk or 2 (13.5 ounce each) cans
2 tsp vanilla extract
2 tsp coconut liquid stevia or vanilla stevia

Caramel sauce

1/2 cup Monk Fruit Allulose Brown sweetener or another brown sugar free sweetener of choice
2 tbsp butter or use ghee or vegan butter for dairy free

Instructions

Preheat oven to 325 degrees F.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.
If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Video

Notes

3 g net carbs. This has 12 servings.

This recipe was first published in February 2014 and updated with video in May 2020.

Nutrition

The post Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan appeared first on Sugar-Free Mom.

Easy Gluten Free Low Carb Keto Pico De Gallo Recipe

Brenda Bennett — Sun, 03 May 2026 16:39:58 +0000

Just a handful of ingredients and very little time to make this easy fresh salsa, homemade pico de gallo recipe. A great recipe for the summer with zesty fresh flavor and just 3 net grams of carbs per serving.

Homemade Pico de Gallo Recipe

Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa is a versatile condiment served in Mexican cuisine to enjoy with tortilla chips, fish tacos, fajitas and many other proteins.

Authentic pico de gallo is made with Roma tomatoes, white raw onion or yellow onion, fresh cilantro, jalapeno peppers and fresh lime juice.

The main difference between a store bought classic salsa in a jar and this raw salsa is that a good pico de gallo is an uncooked salsa. Chunky salsa in a jar is usually a cooked salsa.

You will never want store bought salsa again after trying this delicious pico de gallo!

White Onion versus Red Onion

Traditional pico de gallo recipe usually includes fresh white onion since it has a stronger bite than using red onion, but it can be harder to digest for some people, like myself, so red onion was my preference for this classic Mexican salsa.

Which Fresh Tomatoes are Best

When in season look for the best ripe tomatoes you can find at your local farmers market or grocery store. I found large Beefsteak tomatoes, but the classic recipe uses Roma tomatoes.

Fresh plum tomatoes or even cherry tomatoes would also be delicious.

Fresh Ingredients

Fresh Tomatoes– ripe red tomatoes (plum, cherry, Roma, Beefsteak)

Jalapeno pepper– jalapeno peppers are tolerable for most people as far as spice, but if you and your family really love spicy, serrano peppers would be great.

Fresh Garlic

Fresh limes

Fresh chopped cilantro

Cumin

Salt and pepper

How to Make Easy Pico de Gallo

Please view the recipe card at the bottom of this blog post for the exact ingredients and ability to print as well.

Seriously one of the easiest recipes you will ever make. Once you dice up the simple ingredients needed, you simply add them all to a medium bowl and toss together.

For best flavor and to allow the ingredients to marry, allow to chill in the refrigerator for 2-3 hours.

How to Customize This Low Carb Pico de Gallo

One of the best things about this easy pico de gallo recipe is how customizable it is. You can easily adjust the ingredients based on your taste preferences or dietary needs.

For a milder version, reduce or omit the jalapeño peppers
For more heat, swap in serrano peppers or leave the seeds in
Add diced avocado for a creamy twist
Mix in chopped cucumber for a refreshing, hydrating variation
Add a pinch of smoked paprika for a subtle smoky flavor

This makes it perfect for anyone following a keto diet, low carb lifestyle, or sugar-free way of eating.

Can You Make Pico de Gallo Ahead of Time?

Yes, but for the best flavor and texture, pico de gallo is best enjoyed within 24–48 hours.

If making ahead:

Store in an airtight container in the refrigerator
Drain excess liquid before serving if needed
Add a squeeze of fresh lime juice before serving to brighten the flavor

Because this is a fresh salsa recipe, it will soften over time, but the flavor will continue to develop.

How to Serve Pico de Gallo

My favorite way to enjoy pico de gallo is with my low carb nacho tortilla chips, but I also love making burrito bowls using cauliflower rice, shredded chicken, avocado, sour cream and this fresh salsa recipe on top.

You can serve this chilled from the fridge or allow to sit a room temperature, it’s personal preference.

More Mexican dishes to serve with the best pico de gallo:

Instant Pot Chicken Tacos

Taco Soup

Chicken Carnitas

Instant pot Barbacao

Storage

Store leftover pico in an airtight container in the refrigerator for up to 2 days.

Health Benefits of Fresh Pico de Gallo

This healthy pico de gallo recipe isn’t just delicious—it’s packed with nutrients from fresh, whole ingredients.

Tomatoes are rich in antioxidants like lycopene, which may support heart health
Cilantro contains compounds that may help support detoxification
Lime juice provides vitamin C and supports immune health
Onions and garlic contain beneficial sulfur compounds that may support metabolism and overall wellness

Because this is a raw, uncooked salsa, you’re getting the maximum nutritional benefit from each ingredient.

Common Mistakes to Avoid

If you’ve ever made pico de gallo that didn’t turn out quite right, here are a few common mistakes to avoid:

Using unripe or flavorless tomatoes
Cutting ingredients too large or unevenly
Skipping the resting time
Adding too much lime juice (it should enhance, not overpower)
Over-salting too early

Keeping these simple tips in mind will help you create the best homemade pico de gallo every time.

Easy Pico de Gallo Recipe

Easy Pico de Gallo (Keto, Low Carb, Gluten Free)

Prep Time 9

Servings @ 1/3 cup

Calories 17kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

2 cups diced fresh tomatoes Roma or see notes above
1/2 cup diced red onion
1/4 cup fresh cilantro chopped
1 tbsp jalapeno pepper seeds removed, minced
1 fresh lime juiced
2 cloves garlic minced
1/2 tsp cumin
1/4 tsp salt
1/8 tsp pepper

Instructions

Place all the ingredients into a medium bowl and toss together. Taste and adjust salt and pepper if needed. Refrigerate for 2-3 hours before serving.

Notes

Net Carbs: 3g per 1/3 cup serving

This post was first published in August 2022.

Nutrition

The post Easy Gluten Free Low Carb Keto Pico De Gallo Recipe appeared first on Sugar-Free Mom.

Easy Homemade Chip Free Low Carb Keto Nachos Recipe

Brenda Bennett — Tue, 28 Apr 2026 15:05:31 +0000

These homemade keto nachos are a delicious, healthier crunchy keto chips nacho recipe without tortilla chips! Healthier Nachos don’t have to be loaded down with chips and this recipe proves it!

The Best Low Carb Nachos Without Tortilla Chips

Who says you need tortilla chips to enjoy nachos?

This easy low carb keto nacho recipe proves you can skip the chips entirely and still have a crunchy, cheesy, satisfying plate of nachos that fits perfectly into a low carb diet or keto lifestyle.

And honestly?

Nachos have never really been about the chips.

It’s always been about the ground beef (or turkey), melted cheddar cheese, sour cream, and all your favorite nacho toppings layered together into the perfect bite.

This keto nacho chips recipe—originally published in 2014—was truly ahead of its time. And now with the rise of midlife macro eating, it’s more relevant than ever.

When I started to think about the Super Bowl coming up and game day comfort foods, it got me thinking that finger foods are where it’s at. No one wants to sit down at the table; instead they’d rather eat a party appetizer in front of the TV to watch the game.

Making a healthier version of nachos has always been on my mind and the Super Bowl prompted my desire to bring you a waist conscious, but still yummy perfect snack that you’d be happy to share with friends who may not be on a keto diet or low carb diet.

Why These Chip-Free Keto Nachos Work for Midlife Fat Loss

If you’ve been following my Midlife Macro Method, you already know:

We focus on high protein
We keep fat moderate (not excessive like traditional keto)
We reduce unnecessary carbs without sacrificing satisfaction

Traditional nachos made with regular tortilla chips?
They’re easy to overeat, low in protein, and loaded with processed carbs.

These chip-free nachos flip the script:

✔ High protein from ground meat
✔ Lower carbs using fresh veggies instead of chips
✔ Controlled fats with balanced cheese portions
✔ Packed with fiber to keep you full

This makes them midlife macro approved and perfect for fat loss without feeling deprived.

The Best Low Carb Nacho “Chips” (No Chips Needed!)

Instead of keto tortilla chips or store-bought options, this recipe uses fresh vegetables as the base.

My favorite low carb chip swaps:

Bell peppers (red, yellow, green) – sturdy and slightly sweet
Zucchini slices – mild and easy to layer
Fennel – surprisingly the BEST natural scooper
Celery sticks – great crunch if you don’t like fennel
Jicama slices or jicama fries – extra crunch option
Low carb tortillas (cut and baked) – if you want a more traditional feel
Bag of pork rinds – for a crunchy keto snack version

Pro tip: If you want softer “chips,” lightly roast or blanch your veggies on a baking sheet with parchment paper before adding toppings.

Helpful Tips for the Best Keto Nachos

I enjoyed the crunch of the fresh cut veggies with all the nacho toppings over them. My hubby is less of a fan of the crunch from raw veggies and would have preferred if I had blanched them a bit or even baked them.

The one issue with precooking the veggies is that you don’t want to over cook them and end up with veggies you can’t pick up and eat with your fingers.

But if that’s something you don’t care about and would rather eat these with a fork and knife then simply steam them untill tender or blanch them in boiling salted water for a few minutes. Then layer the filling as the recipe suggests.

Using pre-shredded cheese-be cautious – it contains anti-caking agents; fresh shredded melts better
Don’t overload with toppings or veggies will get soggy
Use a pizza cutter to portion easily if layered thick
Serve immediately—these are best fresh
Store leftovers in an airtight container and reheat in air fryer
When I first tried this recipe back in 2014, my children were little and wouldn’t eat the veggie nachos, so I wanted to make sure to have enough filling so that they could have tacos instead.
If you would like left over filling like the bowl you see in the picture to use as tacos or just to have extra filling for another day, uses 1.5 pounds of ground turkey. Double the amount of each taco seasoning as well.
Nutrition Info is without additional toppings.

Flavor Variations & Swaps

Protein Options:

Ground beef for richer flavor
Ground turkey for leaner macros
Shredded chicken for a quick shortcut

Dairy-Free Option:

Skip cheese and use dairy-free alternatives
Add guacamole + salsa for flavor boost

Spice It Up:

Add chipotle chili powder
Use hot salsa
Top with green chilies

Higher Protein Upgrade:

Add extra lean meat
Mix in collagen peptides (unflavored) to meat mixture
Serve with a side of high-protein dip

Are These Better Than Traditional Nachos?

Let’s be honest…

Traditional nachos:

High in refined carbs
Easy to overeat
Low in protein

These low carb nachos:

Keep you satisfied longer
Support fat loss goals
Still feel like comfort food

That’s a win.

Air Fryer Method (Quick + Crispy)

Layer veggies and meat mixture in air fryer basket.
Top with cheese.
Cook at medium-high heat (375°F) for 5–7 minutes.
Add toppings and enjoy!

Easy Homemade Low Carb Keto Nachos

Easy Low Carb Keto Nachos

This recipe proves something I teach all the time: You don’t need to give up your favorite foods to lose weight.You just need a better strategy.And this is exactly what the Midlife Macro Method is about. Food does not control you. You make it work for you.

Course Appetizer

Prep Time 15

Cook Time 5

Total Time 20

Servings

Calories 131kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

3/4 pound ground turkey
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic salt
½ teaspoon pepper
1 teaspoons chili powder
1 cup salsa mild or medium
2 cups bell peppers sliced
1 cup fennel bulb outer layer removed, sliced in half
½ cup zucchini sliced
1 cup cheddar cheese shredded
Optional Toppings jalapeño, green chilies, sour cream, avocado, bacon

Instructions

Cook ground turkey over medium high heat until browned.
Add seasonings. Stir to combine.
Add salsa and cook until warmed through. Set aside.
Place fresh cut veggies onto a serving platter that can be baked or microwaved. Top veggies with meat mixture.
Sprinkle shredded cheese over all.
Bake for 15 minutes at 350 degrees or until cheese is melted or microwave for 5 minutes.
Add optional favorite toppings and enjoy!

Notes

4 g net carbs per serving. This entire recipe makes 8 servings so just divide your plate you are serving nachos on into 8 sections and enjoy!

This recipe was first published in 2014. Original recipe used 1/2 cup black beans.

Nutrition

The post Easy Homemade Chip Free Low Carb Keto Nachos Recipe appeared first on Sugar-Free Mom.

Easy Low Carb Keto Chicken Fajita Stuffed Zucchini

Brenda Bennett — Mon, 27 Apr 2026 14:54:22 +0000

This Easy Keto Chicken Fajita Stuffed Zucchini recipe is gluten free, low carb and super easy to make!

Low Carb Zucchini Boat Recipe

If you’re looking for a simple recipe that’s packed with flavor, high in protein, and perfect for a busy weeknight, these Easy Low Carb Keto Chicken Fajita Stuffed Zucchini boats are about to become your new favorite meal.

This dish checks all the boxes:

Low carb meals for weight loss or blood sugar balance
High protein to keep you full and satisfied
Meal prep friendly for busy weeks
A great way to use fresh summer zucchini

Think of this as your favorite chicken fajitas, but instead of using taco shells or tortillas, we’re using nutrient-dense whole foods—zucchini boats—to keep carbs low while maximizing flavor and nutrition.

Why You’ll Love These Chicken Fajita Zucchini Boats

There’s something about zucchini dinner recipes that just feel light, fresh, and satisfying—especially when paired with bold taco flavor spices and juicy chicken.

These healthy zucchini boats are:

Gluten free and keto diet friendly
Made with simple, real food ingredients
Perfect for the whole family (with easy swaps!)
A great option if you’re working on balancing blood sugar
Loaded with g protein to support your metabolism

And the best part? Everything cooks on a baking sheet, making cleanup easy and stress-free.

Cheesy.

Satisfying.

Stuffed with goodness.

Yet…….

Healthy and Low Carb.

Can’t beat that kind of a meal any night of the week!

What Are Zucchini Boats?

If you’ve never made stuffed zucchini, you’re in for a treat.

Zucchini boats are simply:

Large zucchinis sliced in half lengthwise
The center scooped out (a melon baller works perfectly!)
Then filled with a delicious mixture like this chicken fajita stuffing

They’re one of the easiest ways to turn vegetables into a complete meal—and a great alternative to zucchini noodles or pasta.

Zucchini is the king of all vegetables in my opinion when summer comes. It’s so easy to create fabulous low carb recipes without much work in the kitchen. This recipe is the perfect example!

Pro Tips for the Best Zucchini Boats

These simple tips will take this great recipe to the next level:

Prevent Excess Moisture

Zucchini naturally holds water, so:

Don’t over-scoop the center
Pre-baking helps reduce excess moisture
You can lightly salt the zucchini before baking to draw out water

Use the Right Size Zucchini

Choose large zucchinis for sturdy boats
Avoid overly large ones with tough zucchini skin

Sheet Pan Success

Spread chicken and veggies evenly on the baking sheet
Don’t overcrowd—this helps everything roast instead of steam

Easy Swaps and Variations

This recipe is incredibly flexible depending on your preferences or what you have on hand.

Protein Swaps

Use ground chicken or ground turkey
Try ground beef for a richer flavor
Use leftover chicken or rotisserie chicken for a faster version

Dairy-Free Option

Skip the cheese or use dairy-free alternatives
Replace sour cream with dairy-free options

Add More Flavor

Add tomato sauce or pasta sauce for a saucier filling
Toss in black olives or jalapeños for extra kick

For the Family

If your kids aren’t into zucchini:

Serve the filling in traditional tacos by the brand Siete
Use my cheesy taco shells or these wraps for the kids

This makes it a win-win meal for everyone at the dinner table. Here’s my own homemade taco seasoning to make ahead and have on hand whenever you want fajitas or tacos!

If you need an even quicker recipe that doesn’t include zucchini, these are my sheet pan chicken fajitas will be perfect! Or maybe my chicken taco soup is what you’re feeling like.

Why This Recipe Works for Midlife Health

As the creator of the Midlife Macro Method, I always focus on meals that:

Support long-term health
Help balance blood sugar
Provide enough protein to prevent muscle loss
Keep carbs lower without feeling restrictive

This recipe is:

High protein (35g per serving!)
Moderate fat
Lower in carbs (just 7.4g net carbs)

It’s a perfect example of how nutrient-dense whole foods can help you feel satisfied without relying on ultra-processed options.

Meal Prep and Storage Tips

These zucchini taco boats are perfect for meal prep.

Store:

In an airtight container in the fridge for up to 4 days

Reheat:

Oven: best for maintaining texture
Microwave: quick and easy

Freeze:

You can freeze the chicken mixture separately
Fresh zucchini is best made the day of serving

Can I make this ahead of time?

Yes! Prep everything and store separately, then assemble and bake when ready.

Can I grill instead of bake?

Absolutely. Grill the chicken mixture and zucchini for a smoky fajita flavor.

Is this keto-friendly?

Yes, this fits perfectly into a keto diet and low carb lifestyle.

How do I reduce carbs even more?

Skip onions or reduce peppers slightly to lower the carb count.

Want Help Putting This Into Action? My Weekly Midlife Macro Meal Plans

If you’re reading this and thinking, “This makes sense… but I don’t want to figure all of this out on my own,” you’re not alone.

That’s exactly why I created my Weekly Midlife Macro Meal Plans.

Because knowing what to do is one thing…actually doing it consistently—without overthinking every meal—is where most women get stuck.

Here’s what my meal plans do for you:

Take the guesswork out of hitting your protein goals
Keep your meals in a low carb, moderate fat range that actually works in midlife
Help you stay in a calorie deficit (without tracking everything obsessively)
Give you simple recipes (like these zucchini boats!) that the whole family can enjoy
Reduce decision fatigue so you can stay consistent

Each week, you’ll get a full plan designed with the Midlife Macro Method in mind:

High protein meals
Balanced macros for fat loss
Easy swaps for personal preference
Practical, real-life recipes (not complicated or time-consuming)

Perfect if you:

Feel stuck in a plateau
Don’t know if your macros are “right”
Are tired of jumping between diets
Want structure without restriction

And the best part?

You don’t have to start over every Monday…
you just follow the plan and keep moving forward.

If you’re ready to stop guessing and start seeing results, my weekly meal plans are linked below and updated every Thursday so you’re ready for the week ahead.

Low Carb Keto Chicken Fajita Stuffed Zucchini

Chicken Fajita Stuffed Zucchini

Add all your favorite taco toppings you love when you make some traditional chicken fajitas and stuff that incredible filling into the cooked, scooped out zucchini.

It's perfect for feeding a crowd of guests as well.

Prep Time 15

Cook Time 30

Total Time 45

Servings stuffed zucchini boats

Calories 273kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

3 large zucchini
1 tbsp avocado oil
2 large sweet peppers ( red, yellow )
1 cup onion chopped
1.5 pounds boneless skinless chicken breasts, chopped
2 tbsp avocado oil
1/2 tsp chili powder
1 tsp salt
1/2 tsp pepper
1 tsp cumin
1/2 tsp garlic powder
2 tbsp lime juice
optional toppings: sour cream avocado, shredded Mexican cheese, cilantro, salsa

Instructions

Preheat oven to 400 degrees.
Slice zucchini in half lengthwise then scoop out some of the center to make room for filling. Place scooped out zucchini in a bowl and set aside.
Rub oil over zucchini boats and place on a baking sheet.
Bake for 20 minutes until fork tender.
Slice peppers and onion and place into bowl with scooped out zucchini.
Add in the chopped uncooked chicken.
Drizzle oil into bowl of chicken and veggies and toss together.
Whisk together the seasonings and toss into bowl.
Spread veggies and chicken onto another baking sheet.
Bake chicken and veggies for 25-30 minutes or until peppers are tender.
Scoop chicken fajita filling into zucchini boats and add top with shredded cheese if desired. You can return them to the oven for 5 minutes to melt cheese if you like.
Squirt some lime juice over filling and add optional toppings if desired.
Enjoy!

Notes

Net Carb: 8 g

This recipe was first published in July 2016.

Midlife Macro Approved!

Nutrition

The post Easy Low Carb Keto Chicken Fajita Stuffed Zucchini appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Sheet Pan Chocolate Cake

Brenda Bennett — Sun, 26 Apr 2026 15:43:34 +0000

This sugar free low carb keto sheet pan chocolate cake is everything you want in a dessert-rich chocolate flavor, moist texture, and easy prep without the sugar or high carbs. Whether you’re following a keto diet, low carb diet, or just looking for a healthier chocolate cake, this recipe delivers incredible results every time.

Why You’ll Love This Keto Chocolate Cake

This recipe is designed to be easy enough for a first time keto baker, but impressive enough to serve guests.

Made in a sheet pan for simple baking and easy portion control
Uses low carb ingredients like almond flour and coconut flour
Naturally gluten-free and sugar-free
Rich, moist chocolate cake texture (no dry keto cake here)
Perfect for birthdays, holidays, or just satisfying a sweet tooth
Only 3g net carbs per serving

The combination of sour cream and almond milk creates a tender crumb while keeping the cake from becoming too heavy, a common issue with keto cakes.

Made with simple pantry ingredients like almond flour, coconut flour, unsweetened cocoa powder, and sour cream, this cake creates the perfect balance of deep chocolate flavor and fluffy texture. It’s topped with a creamy keto chocolate frosting that takes it to the next level.

If you’ve ever struggled to find the best keto chocolate cake recipe that doesn’t taste dry or dense-this is it.

TRUFFLE CAKE

To make a chocolate truffle cake, you use the same ingredients you would use to make a chocolate truffle; chocolate, cream and butter. Simply change out the proportions used to make truffles for a larger, more substantial cake that serves 16.

Add a creamy, delicious chocolate frosting to cover and you’ve got a decadent dessert to share with family and friends!

Minimal effort and absolutely gorgeous to share with everyone! Just a small piece is all you need of this luscious, rich, keto chocolate truffle cake!

What Makes This a “Truffle Cake”?

A traditional chocolate truffle is made from chocolate, cream, and butter. This recipe takes those same rich, indulgent flavors and transforms them into a soft, moist chocolate cake.

Instead of a dense ganache, you get:

A light but rich sponge cake
A creamy keto chocolate cream cheese frosting
A dessert that feels indulgent without being overly heavy

It’s the perfect balance between a flourless chocolate cake recipe and a classic chocolate cake-without the need for regular flour or real sugar.

Key Ingredients for the Best Results

Understanding your ingredients will help you get the best texture and flavor every time.

Dry Ingredients

Almond flour – Provides structure and keeps the cake moist
Coconut flour – Absorbs moisture and prevents a soggy texture (a little goes a long way!)
Unsweetened cocoa powder – Adds deep chocolate flavor
Baking powder & baking soda – Help create a light, fluffy cake
Pinch of salt – Enhances the chocolate flavor

Wet Ingredients

Eggs (separated) – Whipped egg whites give lift and fluffiness
Sour cream – Adds moisture and richness
Almond milk – Keeps the batter smooth without extra carbs
Butter or coconut oil – Adds fat and flavor
Vanilla extract – Enhances sweetness without sugar

Sweetener

Use a low carb sugar substitute like monk fruit blends
Adjust sweetness to your preference (especially if you have a strong sweet tooth)

How to Make a Keto Sheet Pan Chocolate Cake

This method ensures best texture and consistent results.

Step-by-Step Overview

Preheat oven and line your cake pan with parchment paper
Cream egg yolks and sweetener until lighter in color
Add wet ingredients:
- melted butter
- almond milk
- vanilla extract
- sour cream
In a separate bowl, mix all dry ingredients
In a clean bowl, whip egg whites until fluffy
Combine wet and dry ingredients
Gently fold in egg whites (do not overmix)
Spread evenly into your sheet pan
Bake until center of the cake is set and a toothpick comes out mostly clean

Pro Tip: Don’t overbake. Keto cakes firm up as they cool, so pulling it out slightly early keeps it moist.

HOW TO SWAP KETO SWEETENERS

Swapping sweeteners in my recipes is not hard at all today. I’ve made it even easier with my new sweetener conversion chart! I’ve been creating sugar free recipes for the last 15 years using many different sweeteners.

My conversion chart is written from my vast experience with experimenting with all these sweeteners.

You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.

You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking.

Keto Chocolate Frosting

This keto chocolate cream cheese frosting is smooth, creamy, and perfectly balanced.

Heavy cream creates a light whipped texture
Mascarpone or cream cheese adds richness
Cocoa powder deepens the chocolate flavor
Powdered sweetener keeps it smooth

Spread evenly over the cooled cake for a classic sheet pan dessert look.

Helpful Tips for Best Texture

Getting the perfect keto cake texture can be tricky—here’s how to avoid common mistakes:

Use room temperature ingredients for better mixing
Don’t skip whipping egg whites if you want a lighter cake
Avoid overmixing after adding egg whites
Measure coconut flour carefully (too much = dry cake)
Let cake fully cool before frosting

Easy Ingredient Swaps

This recipe is flexible and works well with substitutions.

Dairy-Free Option

Replace butter with coconut oil
Swap sour cream with coconut yogurt
Use canned coconut milk instead of heavy cream in frosting

Nut-Free Option

Replace almond flour with sunflower seed flour (note: may change color slightly)

Sweetener Swaps

Baking Tips for Sheet Pan Cakes

Smaller pans create thicker, more cake-like slices
Use parchment paper for easy removal
Spread batter evenly for consistent baking time
A half sheet pan will create a thinner cake and bake faster

Storage and Freezing

Store in an airtight container in the fridge for up to 3 days
Freeze slices individually for up to 2 months
Let thaw at room temperature or overnight in the fridge

This cake actually tastes even better the next day as flavors deepen.

If you’ve tried other keto cakes that turned out dry, dense, or disappointing, this recipe is a game changer. The combination of almond flour, a little coconut flour, sour cream, and cocoa powder creates a truly satisfying moist chocolate cake that rivals any traditional version.

This is one of those recipes that proves you don’t need regular flour or real sugar to make something absolutely delicious.

And the best part? It’s simple enough to make anytime, even if it’s your first time baking a keto cake.

EASY SHEET PAN KETO CHOCOLATE TRUFFLE CAKE

Easy Sheet Pan Chocolate Truffle Cake

All the flavor of one epic keto chocolate cake, simplified into an easy sheet pan version. Using sour cream adds a nice fluffiness to the sponge cake and a mild sharpness that complements the rich cacao. This Easy Chocolate Mascarpone Sheet Pan Truffle Cake is topped with a chocolate mascarpone cream icing that is super creamy and lush.

Prep Time 15

Cook Time 35

Servings servings

Calories 195kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

4 large eggs separated
2/3 cup Monk Fruit Allulose sweetener or low-carb sweetener of choice (2/3-3/4 cup to taste )
3.5 tablespoons butter melted (or 50g) or coconut oil
5 tablespoons unsweetened almond milk
1 teaspoon vanilla extract
3 tablespoons sour cream or coconut yogurt
3 tablespoons coconut flour
1/2 cup unsweetened cocoa powder or cacao
1.25 cups almond flour (or 125g) or sunflower seed flour
1.5 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt

Frosting

3/4 cup heavy cream or canned coconut milk
3/4 cup mascarpone cheese or cream cheese or vegan cream cheese
1/4 cup unsweetened cocoa powder or cacao
1/3 cup Monk fruit Allulose confectioners sweetener or low-carb sweetener of choice (or to taste)
1/2 teaspoon vanilla extract

Instructions

Preheat the oven to 350F / 180C / 160 fan. Line a 9" x 6.5" x 1.5" inch pan or (21 x 17.5 x 4cm) baking tray with parchment paper.
Add the egg yolks and low-carb sweetener to a mixing bowl. Cream together using an electric whisk for about 2 minutes until paler in color. Add the butter, almond milk, vanilla and sour cream and whisk again until combined.
In a clean mixing bowl, whisk the egg whites until fluffy. (Note: make sure your whisk paddles are clean.)
In a third mixing bowl, mix the dry ingredients together. Add the egg butter mix and quickly whisk or stir to combine. Gently whisk through the egg whites. Don’t over whisk or the egg whites will deflate resulting in a heavier cake.
Place cake batter on the sheet pan and place in the oven and bake 30- 35 mins until you can insert and remove a skewer without many crumbs sticking. Don’t over bake as this cake will firm up as it cools.
Allow to fully cool.
[For Meal Plan Members Only]: please make sure your serving size setting is set for 16 to ensure proper baking time.
To make the frosting, place the cream in a clean large mixing bowl and whisk using a hand mixer until almost thick. Just under when it starts to stiffen. Stir through rest of ingredients using a spatula until smooth. Taste and adjust the sweetness to taste.
Add the mascarpone frosting to the chocolate sheet pan cake using a palate knife or spatula and cut into 16 squares. Option to dust with a little grated dark chocolate if you like.
Storage: Airtight container in the fridge for up to 3 days or freezer for 2 months.

Notes

3 g net carbs.

Nutritional Information includes frosting.

This recipe was first published in April 2021.

Nutrition

The post Sugar Free Low Carb Keto Sheet Pan Chocolate Cake appeared first on Sugar-Free Mom.

Low Carb Alfredo Spaghetti Squash

Brenda Bennett — Thu, 23 Apr 2026 18:48:16 +0000

This easy, low carb keto Alfredo spaghetti squash is a creamy, comforting, low carb pasta dish that’s perfect for a cozy dinner, meal prep, or even serving the whole family. If you’re following a low-carb diet or keto diet, this recipe gives you all the satisfaction of a traditional chicken Alfredo spaghetti squash, without the heavy carbs.

WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH

This low carb pasta dish is one of the best methods to enjoy comfort food while staying on track with your goals. Unlike traditional restaurant Alfredo, this homemade version allows you to control ingredients, fat content, and portion sizes.

Perfect keto spaghetti squash Alfredo
Family-friendly and great for the whole family
Naturally gluten free and low in net carbs
Can be made with shredded chicken, rotisserie chicken, or kept vegetarian
Easily customizable with different proteins or veggies like zucchini noodles or even Brussels sprouts

Whether you’re making this as a complete meal, a healthier option, or a simple side dish, this cheesy goodness delivers a rich, creamy Alfredo sauce paired with tender spaghetti-like strands of roasted squash.

HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)

This is one of the easiest and best methods for cooking a fabulous low carb vegetable like spaghetti squash!

Depending on the size of your squash, baking time will vary, but this foolproof method creates perfectly tender squash strands every time.

These tender spaghetti-like strands are the perfect low carb substitution for traditional pasta like fettuccine noodles.

OVEN METHOD (RECOMMENDED)

PREHEAT your oven to 400 degrees F. Line a baking sheet with parchment.

SLICE your whole squash from stem to tail, lengthwise.

DRIZZLE olive oil over each half and rub evenly.

SPRINKLE with sea salt.

FLIP cut side down onto the baking dish.

BAKE:

1 hour for a 2-pound squash
30–45 minutes for smaller squash

TEST FOR DONENESS: Use a fork to gently pull strands. If they don’t separate easily, return to the oven for another 10–15 mins.

This method creates the best texture—not watery, not mushy, just perfectly golden brown edges with tender strands.

HOW TO MAKE CREAMY KETO ALFREDO SAUCE

This rich and creamy Alfredo sauce is what makes this dish truly indulgent. Made with heavy cream, parmesan cheese, butter, and cream cheese, it creates a velvety creamy cheese sauce that coats every strand.

Tips for Perfect Alfredo Sauce:

Use freshly grated parmesan cheese for best melting
Keep heat at medium heat to avoid curdling
Stir continuously for a smooth texture
Add a touch of cream cheese for extra thickness if desired

You’ll end up with a rich low carb Alfredo sauce that rivals any restaurant version.

CAN I ADD CHICKEN OR OTHER PROTEIN?

Absolutely! This easily becomes a chicken Alfredo spaghetti squash meal.

Best protein options:

Chicken breasts (baked or pan-seared)
Rotisserie chicken for convenience
Ground turkey or beef
Shrimp for a seafood twist

Use about 1 pound of protein to make this a complete meal.

Cut into bite-sized pieces or use shredded chicken and stir into the sauce before combining with the squash.

SPAGHETTI SQUASH BOATS OPTION

Instead of mixing everything in a bowl, you can make spaghetti squash boats:

Leave strands in the squash shells
Add Alfredo sauce and toppings
Broil until bubbly and slightly golden brown

This presentation is great for entertaining and makes portion sizes easy.

IS SPAGHETTI SQUASH KETO?

Spaghetti squash is a wonderful alternative for replacing traditional high carb spaghetti in your favorite dishes.

It can most certainly be enjoyed on a ketogenic diet when you are mindful of portion sizes. You can see the nutritional info below.

While it is a higher carb vegetable than something like zucchini, it is still a good option when you want a perfect substitute for spaghetti.

Spaghetti Squash Nutrition

Serving Size: 1 cup (155g)
Calories: 76
Fat: 4g
Carbohydrates: 7g (Net Carbs: 5.5g)
Fiber: 2.5g
Protein: 1g

Zucchini Noodles are also another option but they can be much thicker and not as fine and light as using spaghetti squash.

According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. You could use zucchini noodles to make this Alfredo recipe if you prefer.

Other zucchini noodle recipes you might like:

LOW CARB SWAPS & VARIATIONS

This recipe is incredibly flexible:

Dairy-Free Option

Use coconut cream instead of heavy cream
Nutritional yeast instead of parmesan
Replace butter with coconut oil

Lower Fat Version

Reduce butter slightly, replace some heavy cream with Half & Half
Add more chicken broth for balance

Vegetable Swaps

Cauliflower rice for a creamy bowl option
Zucchini noodles for quicker cook time
Roasted Brussels sprouts for a different texture

OTHER WAYS TO COOK SPAGHETTI SQUASH

If you want a different way:

Instant Pot Method

Great for saving time!

Add 1 cup water
Cook on high pressure for 7–10 minutes depending on size
Quick release

Microwave Method

Fastest option:

Cut squash, remove seeds
Microwave cut side down with water for 10–15 mins

Skillet Finish (Highly Recommended)

After roasting, you can toss the strands in a large skillet on medium heat with olive oil to remove excess moisture and enhance flavor.

LOW CARB ALFREDO SPAGHETTI SQUASH

Alfredo Spaghetti Squash

Prep Time 1

Cook Time 15

Total Time 16

Servings @ 2.6 ounces

Calories 319kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

21 ounces spaghetti squash (about a 2 pound squash)
1 tablespoon olive oil
salt

Alfredo Sauce

1/4 cup butter
2 cups heavy cream
1 egg yolk
1 teaspoon minced garlic
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon white pepper
2 ounces parmesan cheese
1 teaspoon grated lemon zest (optional)
1/4 teaspoon ground nutmeg (optional)

Optional toppings:

2 slices bacon, cooked crisp, chopped
fresh parsley, chopped

Instructions

Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds.
Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove "spaghetti" to a bowl.
Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.

Alfredo Sauce

Bring 1/4 cup of the butter, the cream and garlic to a boil in a large saucepan over medium heat. Reduce the heat to a simmer and stir in the egg yolk until well incorporated.
Stir in the onion powder, salt and pepper. continue to simmer stirring, until the sauce thickens, about 15 minutes.
Remove from the heat and stir in the Parmesan cheese, and any optional ingredients if desired.

Assembly

Once your sauce is done, toss in the spaghetti squash and stir to combine well. Divide in half and spoon back into the empty squash shells to serve. Top with optional crispy bacon and fresh chopped parsley.
Storage: Keep any left overs in an air tight container in the refrigerator for up to 5 days.

Notes

4 g net carbs per serving.

This post was first published in 2021.

Nutrition

The post Low Carb Alfredo Spaghetti Squash appeared first on Sugar-Free Mom.

Sugar Free Gluten Free Low Carb Keto Sponge Cake

Brenda Bennett — Tue, 21 Apr 2026 18:06:35 +0000

This Sugar-Free Gluten Free Low Carb Keto Sponge Cake is also nut free with all the traditional flavors and textures of a sponge cake.

Low Carb Sponge Cake

A sponge cake is basically just a very light and airy cake made with eggs, flour and sugar, but this recipe is low carb and just as delicious as its higher carb cousin!

Traditional sponge cakes rely on wheat flour and sugar to create that soft structure, but this version swaps those out for low carb, gluten-free ingredients while still giving you that same fluffy texture.

This Low Carb Cake is a masterpiece made grain free, gluten free, nut free and just around 100 calories per slice with less than 1 gram of carbs!

If you’ve been searching for a sugar-free low carb sponge cake that actually tastes like the real thing, this is one you’ll come back to again and again.

Unlike many almond flour cakes or coconut flour cake recipes that can feel heavy or dense, this sponge cake stays light because of how the eggs are handled.

The structure comes from properly whipped egg whites and gently folded batter, which is key for achieving that airy keto Victoria sponge cake texture.

From Failed Angel Food to Perfect Cake

Funny thing is, making this sponge cake was never my intention. I was trying to make an angel food cake. And after 4 attempts of it deflating I just gave up and adapted my recipe to include yolks and turn a failed recipe into a winning one!

When working with egg whites, especially when trying to achieve stiff peaks, small details matter—like making sure your bowl is completely clean and your egg whites are at room temperature. These little things can make a big difference in whether your cake rises or falls.

Don’t you love when the unexpected happens and turns out better than you would have thought or imagined?

Yep. Some recipes are like that for me. This one is beyond good.

Better than I would have expected considering it’s made without grains, gluten, or artificial sweeteners.

Why This Keto Sponge Cake Recipe Works

I want to note that although the angel food cake had 4 failing attempts, the family still ate it all up. The taste was incredible. The height was another story. But I will attempt again!

So with that I set my heart on the sponge cake and of course it came easily and without any angst on my part. No height needed in this beauty. It is perfect as is. A soft, light, and airy sponge cake.

What makes this one of the best keto sponge cake recipes is the balance of ingredients:

A low carb sweetener keeps it sugar-free without compromising taste
Egg whites whipped to stiff peaks create lift
Egg yolks provide richness and structure
Coconut flour keeps it low carb while absorbing moisture
Whey protein powder helps stabilize the cake batter

Texture, Storage & Next Day Results

After completely cooling I added some sugar-free whipped cream and fresh berries. Since there were leftovers after each of my 3 kids and hubby and I had a piece, I needed to refrigerate it. If I hadn’t added the topping I probably could have left it out on the counter.

Guess what? It tasted even better the next day.

In fact these last two pics are straight from the fridge. The chilling time made it a bit more dense but the spongey texture was still just perfect.

This makes it a great option if you want to prepare a large cake ahead of time for gatherings, holidays, or even something like Mother’s Day. It also works beautifully as a base layer cake with a cream cheese frosting or whipped cream layered between.

Tips for Success (Don’t Skip These!)

If this is your first time making a sponge cake, don’t worry—just follow these simple tips:

First, make sure your egg whites are whipped to stiff peaks. This means when you lift the beaters, the peaks hold their shape and don’t collapse. This step is crucial for a light and airy result.

Second, when combining wet ingredients and dry ingredients, be gentle. Overmixing will deflate the batter and result in a dense cake instead of a fluffy one.

Third, use a large mixing bowl and fold slowly. Folding instead of stirring helps keep air in the batter.

Finally, line your pan with parchment paper if needed, especially if you’re not using a springform pan, to ensure easy removal.

Ingredient Notes & Easy Swaps

This recipe uses simple low carb pantry staples, but here are a few helpful notes:

Coconut flour cannot be swapped for almond meal or wheat flour—it absorbs much more liquid
Whey protein powder helps create structure; skipping it may change the texture
You can use plain or vanilla protein powder depending on what you have
Use your favorite low carb sweetener if you don’t have Swerve
Almond milk or heavy cream are not needed in this recipe, which helps keep it light

If you’re looking for a dairy-free option, you can swap the butter for coconut oil, though it may slightly change the flavor.

Serving Ideas

This cake is delicious on its own, but you can easily elevate it:

Top with fresh berries and whipped cream
Add a light glaze with lemon juice and sweetener drizzled over the top of the cake
Layer it with cream cheese frosting for a birthday-style cake
Serve with a side of sugar-free chocolate sauce

It’s one of those perfect cake recipes that works for so many occasions.

Tools to Make Keto Sponge Cake

Stand Mixer- Helps whip egg whites to perfect stiff peaks in no time at all!

Electric Hand Mixer– If you don’t want to spend the money on the stand mixer, this is the next best thing to whipping up egg whites in no time!

8 inch Spring Form Cake Pan-Springform pans are not only helpful for this cake recipe and easier removal of it than using regular cake pans, but it works well for any low carb cake recipe like my Low Carb Cheesecake and my Carrot Cake and just about any other keto recipes and dessert you want to make.

It’s an easy cake, don’t let egg white whipping scare you. This comes together without a problem and the batter is light enough to fold the egg whites into.

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

You don’t need to use a vanilla protein powder, plain is fine, that is just what I had in my cupboard.
Looking for a Mother’s Day keto cake recipe? Try these! Carrot Cake Cheesecake, Almond Ricotta Cake, Coffee Cheesecake

Sugar-Free Keto Low Carb Sponge Cake

Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20

Cook Time 30

Total Time 50

Servings

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

9 eggs separated
1/2 tsp cream of tartar
1/2 tsp vanilla extract
1 tsp vanilla liquid stevia
1 tbsp lemon zest
1/4 cup coconut flour
1/4 cup vanilla protein powder
1/2 cup low carb confectioners sweetener
1/2 tsp baking soda
1/2 tsp salt
4 tbsp butter melted and cooled
optional toppings: fresh sugar-free whipped cream and berries

Instructions

Grease an 8 inch spring form pan and preheat oven to 350 degrees.
Place your egg whites and cream of tartar in a stand mixer and mix until stiff peaks form. Set aside.
Place your yolks in another bowl and whisk with vanilla extract, liquid stevia and lemon zest.
In another bowl whisk together the remaining dry ingredients.
Combine the yolks and dry ingredients together until smooth.
In small portions a little at a time, fold the egg whites into the yolk and flour mixture, be careful not to over mix and deflate your egg whites.
Drizzle the melted, cooled butter on the side of the bowl to slowly fold it into the batter.
Pour batter into pan and bake 30 minutes or until golden on top and a toothpick in center comes out clean.
Allow to cool completely before removing and adding optional toppings.
Keep refrigerated.

Notes

Net Carbs: 0.9g

This recipe was first published in April 2016 and updated with video in May 2020.

Nutrition

The post Sugar Free Gluten Free Low Carb Keto Sponge Cake appeared first on Sugar-Free Mom.

Low Carb Keto Thai Chicken Cabbage Rolls Recipe

Brenda Bennett — Mon, 20 Apr 2026 20:45:49 +0000

This delicious Keto Thai Chicken Cabbage Rolls recipe has a spicy and tangy dressing all wrapped up in a crispy cabbage, making it a quick and easy keto meal any night of the week!

EASY CABBAGE ROLLS

Traditional cabbage rolls tend to take a lot of time to make and often use ground meat, white rice, tomato sauce and spices, typically baked in a baking dish for quite a while.

These cabbage rolls are a little twist and my take on easier cabbage rolls with a low carb, ketogenic diet approach.

These keto cabbage rolls skip the rice and instead keep things light, fresh, and full of flavor using a Thai-inspired filling. If you’ve ever made traditional cabbage rolls, you’ll love how much quicker and simpler this cooking process is! Feel free to use cauliflower rice if you prefer!

These Keto Thai Crispy Cabbage Rolls make the tastiest dinner or eat only 1 roll for a lunch meal to cut your carbs in half. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and if you don’t have precooked leftover chicken just roast up some chicken breasts or thighs and use them instead.

Choosing the Best Cabbage Leaves

Green cabbage works best for this cabbage roll recipe because of its sturdy outer leaves, but you can also use inner leaves if they are large enough to roll.

To make rolling easier:

Use the outer leaves of a whole head of cabbage
Soften leaves in boiling water for 1–2 minutes
Transfer to an ice bath to stop cooking
Pat dry with a paper towel before filling

You can also use:

Swiss chard (as written)
Napa cabbage (more tender, great for quick rolls)
Kale or cavolo nero (remove thick stems)

CARB COUNT IN SWISS CHARD VERSUS CABBAGE

Just 1 cup (175 grams) of cooked Swiss chard packs (3): Calories: 35. Protein: 3.3 grams. Carbs: 7 grams.

Since I chose to use chard for the rolls, instead of cabbage my carb count in the nutrition info below is a bit higher than if you choose to use cabbage leaves for the rolls. I love the crispy chard leaves, but cabbage leaves will be just as delicious!

Cooked cabbage (1 cup) contains 3.6g of carbs, 1.3g of protein, 0.1g of fat, and 23 calories. We use 1 cup for the filling but this is divided by 4 servings for the recipe. Each serving is 3 rolls which is a wonderful amount for a dinner meal.

SAVE TIME WITH COOKED ROTISSERIE CHICKEN

You will save a lot of time if you simply buy an already cooked rotisserie chicken. This makes this keto meal perfect for busy weeknights or meal prep.

But if you don’t have precooked chicken, no problem! Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven at 350 degrees F. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.

You can also swap in:

Leftover grilled chicken or even shrimp
Ground chicken (cook first)
Ground turkey
Ground pork or ground beef for a richer flavor

CAN I SWAP THE ALMONDS?

Yes, if you have an allergy to tree nuts and want to swap the almond butter in the dressing you certainly can.

I’d suggest this sugar free peanut butter as a good swap. If you have a peanut allergy then I would say try sunflower seed butter or even tahini which is sesame butter.

You can also swap the almonds in the salad ingredients for another nut or even sunflower seeds or pumpkin seeds or sesame seeds for a little bit of crunch.

SAUCE AND FLAVOR SWAPS

This Thai-inspired dressing is what gives these cabbage rolls their bold flavor, but you can easily adjust based on what you have:

Add fish sauce for deeper umami flavor
Use rice vinegar instead of apple cider vinegar
Adjust sriracha for spice level
Add garlic powder if you don’t have fresh garlic
Fresh ginger adds the best flavor, but ground ginger works in a pinch

OTHER COOKING METHODS (NOT JUST OVEN)

These low carb cabbage rolls are very versatile and can be cooked in different ways depending on what works best for you:

Oven (as written):

Bake at medium-high heat (350°F) until slightly crispy.

Air Fryer:

Cook at 375°F for 8–10 minutes
Creates extra crispy cabbage leaves

Stovetop (Skillet):

Heat a large pan with olive oil
Place rolls seam side down
Cook until lightly browned on all sides

Instant Pot (Steaming method):

Place rolls in a baking dish or on a trivet
Add 1 cup water
Steam for 3–4 minutes
Great for softer cabbage rolls

Meal Prep Option:

Turn this into a “crack slaw” style dish by skipping the rolls and sautéing everything together in a large pot or skillet.

MAKE IT A FREEZER-FRIENDLY CASSEROLE

Want to skip rolling completely?

Turn this into a freezer-friendly casserole:

Layer cabbage, filling, and sauce in a baking dish
Cover with aluminum foil
Bake until heated through

This is a great option for feeding the whole family or making a double batch for later.

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

Keep filling separate from leaves if prepping ahead
Reheat in oven or air fryer for best texture

EXTRA TIPS FOR BEST RESULTS

Use large cabbage leaves for easier rolling
Don’t overfill (about 1/4 cup filling works best)
Always place seam side down when baking
Pat leaves dry after boiling water step to prevent soggy rolls
Add a drizzle of sesame oil before serving for extra flavor

HOW TO STORE THAI CHICKEN CABBAGE ROLLS

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

Reheat in oven or air fryer for best texture
Keep filling separate from leaves if prepping ahead
Store left overs in an airtight container in the fridge for up to 2 days.

Keto Thai Chicken Crispy Cabbage Roll Recipe

Keto Thai Chicken Crispy Cabbage Rolls

These Keto Thai Crispy Cabbage rolls make the tastiest low-carb lunch or dinner. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and you can use precooked leftover chicken or just roast up some chicken breasts or thighs and use these instead.

Prep Time 10

Cook Time 15

Servings @ 3 rolls

Calories 279kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Thai Chicken Salad Ingredients

4 cups chicken cooked, shredded (or 280g)
1 cup white cabbage shredded (or 90g)
1 carrot grated (or 60g)
1/3 cup cilantro fresh, chopped (or 20g)
1/4 cup almonds toasted, chopped (or 36g) Optional
1/4 cup green onions chopped (or 25g)
1/2 red pepper sliced (or 82g)
1/4 teaspoon sea salt (or to taste)
10 ounces chard leaves, stems discarded (or cabbage leaves of choice) (or 280g)
1 tablespoon olive oil for brushing

Dressing

4 tablespoons sugar free PBfit powder or almond butter or sunflower seed butter
2 tablespoon coconut aminos (or gluten free soy sauce)
2 tablespoons sesame oil toasted or avocado oil
2 tablespoon apple cider vinegar
2 tbsp lime juiced
1 tablespoon sriracha
1 tablespoon fresh ginger grated
1 clove garlic minced

Instructions

Preheat the oven to 350F / 180C / 160 fan.

Dressing

Place all the dressing ingredients in a mixing bowl and whisk with a hand balloon whisk to combine. Adjust consistency with a touch of water if you like it a bit thinner.

Thai Chicken Salad

Toss the chicken salad ingredients with the dressing (except chard leaves and olive oil).
Place the chard or cabbage leaves in mixing bowl and cover with boiling water. Rest for 45 seconds – 1 minute to soften. Remove and place on a paper towel. Pat dry.
Add approx 1/4 cup of filling to each large leaf. If your leaves are smaller you can put a couple of leaves together. Tuck in the sides around the filling then roll up.
Place the stuffed leaves (folded side on the bottom) on a baking tray lined with greaseproof paper and brush with a little olive oil. Option to enjoy raw or for more of a crispy warm roll, bake in the oven for about 15 minutes until slightly crisp.

Recipe Notes

If you're using optional almonds and they aren’t roasted simply roast in the oven first for about 5 – 8 minutes. Allow to cool and then chop before adding to the salad filling.
If you don’t have precooked chicken. Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.
I used chard leaves for this recipe, but feel free to substitute with any cabbage leaf, or kale if you prefer. Just chop off the stalks as these are harder to roll. Something with a nice big leaf is best.

Storage

Airtight container in the fridge for 1 day. Best to cook and enjoy when ready to eat but can be prepared the day before and placed in the oven when ready to eat.

Notes

Net Carbs: 8 g

If you wanted to add cauliflower rice to the filling ingredients you could certainly do that.

This recipe was first published in may 2021.

Nutrition

The post Low Carb Keto Thai Chicken Cabbage Rolls Recipe appeared first on Sugar-Free Mom.

Dairy Free Sugar Free Low Carb Keto Coconut Macaroons

Brenda Bennett — Sun, 19 Apr 2026 17:36:49 +0000

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 2 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Low Carb Coconut Macaroons

If you’re a fan of coconut, these little cookies will be right up your alley! Coconut macaroons are deliciously light keto cookies made with only a few ingredients. The best part of course, they are sugar free!

Adding a little melted unsweetened chocolate chips drizzled over the top makes these the perfect little non guilty pleasure, but totally optional!

Using an ice cream scoop will ensure the perfect little size for your cookie batter! Once completely cooled on a wire rack the cookies can be coated with melted, unsweetened carob chips or sugar free chocolate chips, like the brand Lily’s.

Place a baking pan underneath the rack to catch all the yummy drippings.

WHAT MAKES THESE KETO MACAROONS SPECIAL

These sugar-free macaroons are:

Dairy Free
Gluten Free
Low Carb
Keto Friendly
Made with simple, real ingredients

Each cookie has:

A soft, chewy center with lightly crisp edges
Just 1 g net carbs- all nutritional information is on recipe card at bottom of page
A naturally sweet coconut flavor

Macaroons versus Macarons

Macaroons (Mac-a ROON) and macarons (Mac-a- ROHN) are two very different types of cookies.

A macaroon is a chewy coconut based, mounded type of cookie often dipped in chocolate, while a macaron has two almond based wafers that are filled with ganache or jam.

I love both types of cookies, but haven’t yet tackled a keto low carb version of a macaron. So this recipe is my low carb version of a Macaroon.

Coconut Butter vs Coconut Oil (Do Not Swap!)

One of the most common questions I get on this recipe is whether you can swap coconut oil for coconut butter. The short answer is no—they are not the same and should not be substituted.

Coconut butter is made from the whole coconut flesh that has been pureed into a thick, creamy consistency. It contains both the fat and fiber of the coconut, which makes it perfect for binding ingredients together in recipes like these chewy coconut macaroons.

Coconut oil, on the other hand, is just the extracted fat from coconut. It is liquid when melted and does not contain any fiber or solids.

Why coconut butter is essential in this recipe:

Helps create that soft, chewy texture
Acts as a binding agent to hold the macaroons together
Adds natural coconut flavor and slight sweetness

What happens if you use coconut oil instead:

The mixture will be too loose or too greasy
Macaroons may spread instead of holding their shape
Final texture will be crumbly or fall apart

If your mixture feels dry, the solution is to add more coconut butter, not coconut oil.

Tip:

If your coconut butter is very firm, gently warm it until soft and pourable before adding it to the batter.

TIPS FOR PERFECT CHEWY COCONUT MACAROONS

These simple tips will help you get that perfect chewy texture every time:

If mixture feels dry: Add 1 tablespoon melted coconut butter
Use room temperature egg whites for better volume
Beat egg whites until frothy or soft peaks, not dry stiff peaks
Don’t overmix once coconut is added
Always pack the mixture firmly when scooping

SCOOPING TIP (THIS HELPS A LOT)

Using a large cookie scoop is helpful for even sizing, but don’t rely on it to release perfectly as these have a delicate consistency.

For best results:

Scoop mixture
Press firmly into scoop
Use your fingers or butter knife to gently release and shape

This ensures your keto macaroons hold their classic mound shape.

BEST TYPE OF COCONUT TO USE

For this keto coconut macaroon recipe, the best choice is:

Unsweetened shredded coconut (not large flakes)
Avoid:
- Sweetened coconut
- Coconut flakes (too large and dry)

If using flakes, pulse briefly in a food processor for better texture.

CHOCOLATE DRIZZLE OPTIONS

You can keep these macaroons simple or dress them up!

Try:

Melted sugar-free chocolate chips
Melted dark chocolate (85–90%)
Unsweetened carob chips

Optional toppings:

Toasted coconut flakes
Drizzle + dip bottoms

SWEETENER SWAPS

If you don’t have coconut liquid stevia:

You can use another sweetener of choice like:

Vanilla stevia
Plain liquid stevia
½ cup powdered monk fruit/allulose blend

Liquid sweeteners help keep these soft and chewy.

OPTIONAL VARIATIONS

Want to switch things up?

Mix in sugar-free chocolate chips
Add almond extract for a bakery-style flavor
Dip bottoms in chocolate instead of drizzling
Add a pinch of cinnamon for warmth

STORAGE TIPS

Store in an airtight container at room temperature for up to 3 days
Refrigerate for up to 1 week
Freeze for up to 2 months

More Low Carb Recipes you might like:

Keto Coconut Macaroons

Sugar Free Dairy Free Low Carb Keto Coconut Macaroons

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 1 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Prep Time 15

Cook Time 20

Total Time 35

Servings cookies

Calories 136kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

4 egg whites
1/2 tsp cream of tartar
1/4 cup coconut butter melted
1/4 tsp salt
1 tsp coconut liquid stevia
1 tsp vanilla extract
2.5 cups unsweetened shredded coconut (About 230 grams)
2 ounces sugar free chocolate chips optional
large coconut flakes toasted, optional

Instructions

Preheat oven to 325 degrees F. Line a sheet pan with parchment paper. Place the egg whites in a stand mixer or a large bowl and use an electric mixer with the cream of tartar and blend until frothy. Set aside.
Place the coconut butter in a microwavable bowl and microwave 1 minute until melted. Set aside to cool.
Add in the salt, stevia, vanilla extract, and shredded coconut into the stand mixer and blend until just combined. Pour in the melted coconut butter and blend again.
Using a large cookie scoop, scoop coconut mixture and pat down into the scoop to pack it in well. Release these onto the baking sheet pan, spacing each macaroon about one inch apart from each other.
Bake 20-25 minutes until lightly golden. Cool 5 minutes then transfer to wire rack. Once completely cooled, you can melt the optional chocolate chips and drizzle over each macaroon. Top with optional toasted large coconut flakes if desired.

Video

Notes

Net Carbs: 2 g

This recipe was first published in May 2013 and updated with new pictures and video in June 2019.

If you don’t have coconut liquid stevia, you can use vanilla stevia or plain stevia.

Nutrition

The post Dairy Free Sugar Free Low Carb Keto Coconut Macaroons appeared first on Sugar-Free Mom.