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:

• Caprese Zucchini Noodle Salad
• Pesto Zucchini Noodles
• Zucchini Cannelloni

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

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Alfredo Spaghetti Squash

Prep Time 1 minute minute

Cook Time 15 minutes minutes

Total Time 16 minutes minutes

Servings 8 @ 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

Serving: 1serving | Calories: 319kcal | Carbohydrates: 5g | Protein: 3g | Fat: 30g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 44mg | Sodium: 315mg | Potassium: 71mg | Fiber: 1g | Sugar: 2g | Vitamin A: 329IU | Vitamin C: 1mg | Calcium: 102mg | Iron: 0.3mg

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

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

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Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12

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

Serving: 1slice | Calories: 107kcal | Carbohydrates: 1.9g | Protein: 7.3g | Fat: 7.1g | Saturated Fat: 2.9g | Cholesterol: 145mg | Sodium: 133mg | Fiber: 1g

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

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

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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 minutes minutes

Cook Time 15 minutes minutes

Servings 4 @ 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

Serving: 1@ 3 rolls | Calories: 279kcal | Carbohydrates: 11g | Protein: 16g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 41mg | Sodium: 606mg | Potassium: 497mg | Fiber: 3g | Sugar: 2g | Vitamin A: 7135IU | Vitamin C: 35mg | Calcium: 63mg | Iron: 2mg

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

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 Pumpkin Macaroons
• Keto Thumbprint Cookies
• Keto Peanut Butter Blossom Cookies

Keto Coconut Macaroons

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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 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 15 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

Serving: 1cookie | Calories: 136kcal | Carbohydrates: 5g | Protein: 2g | Fat: 13g | Saturated Fat: 11g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 59mg | Potassium: 101mg | Fiber: 3g | Sugar: 2g | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 1mg

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

Keto Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Low Carb Clafoutis is made in a blender to make it super simple and quick to make.

It’s so comforting, creamy and bursting with fresh berries. At just 3 grams of net carbs per serving it’s a comforting keto sweet treat that won’t send your blood sugar levels soaring! Perfect for those on a ketogenic diet!

WHAT IS A CLAFOUTIS?

Clafoutis is a baked traditional French dessert that is very simple to make and is elegant to serve to guests any night of the week. It’s a cross between a custard and a flan.

Traditional clafoutis uses regular flour and fresh cherries as the fruit, but other fresh fruit, like fresh raspberries, wild blueberries, fresh blackberries and even peaches would work nicely. 

The flan-like batter is essentially made with eggs and heavy cream and could be enjoyed for breakfast or dessert. It whips up so easily in the blender and then you just pour batter into your shallow dish to bake, you will wonder why you’ve never attempted this fantastic recipe before!

DO YOU EAT CLAFOUTIS COLD? 

You can eat this sugar free clafoutis cold topped with some delicious keto yogurt or sugar free whipped cream and more berries if you like. Typically it is a dessert that is served lukewarm.

You could make this ahead of guests coming over and leave out of the oven on the counter for about 15-20 minutes to cool slightly.

My preference is cold since that’s how I enjoy custard type desserts. This keto clafoutis will firm up a bit once refrigerated. I say serve it the way you want, warm or cold, it’s absolutely delicious either way!

LOW CARB FRUIT OPTIONS FOR CLAFOUTIS

While raspberries are one of the best keto-friendly fruits, you can easily customize this recipe with other low carb fruits:

• Blackberries
• Strawberries (sliced)
• Blueberries (in moderation)
• Chopped peaches (for a slightly higher carb option)

Keeping fruit portions moderate helps maintain the low carb and keto-friendly macros, especially if you’re following a ketogenic or midlife macro approach.

HOW TO MAKE CLAFOUTIS

You can whip this dessert up in no time at all. Just 5 minutes to prep and 25 to bake!

• Start by preheating the oven to 375 degrees F.
• Grease a 9-inch gratin dish or a 10-inch flan dish or ceramic pie dish with butter.
• Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
• Scatter fruit, about half  of the raspberries into the pie plate. Pour the batter over the berries and then top with the rest of the berries pressing them into the batter.
• Bake for about 25 minutes until almost set, but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
• Serve with a dusting of powdered sweetener and/or  serve with sugar free whipped cream, Greek yogurt or coconut yogurt.

TIPS FOR THE BEST KETO RASPBERRY CLAFOUTIS

To make sure your sugar free clafoutis turns out perfectly every time, here are a few simple tips:

• Use fresh or frozen raspberries: Fresh raspberries hold their shape best, but frozen can work—just don’t thaw them first or they may release too much moisture.
• Don’t over blend the batter: Over blending can incorporate too much air and affect the custard texture.
• Watch the center: The key to a perfect clafoutis is removing it when the center still has a slight jiggle. It will continue to set as it cools.
• Use a shallow dish: A wide, shallow baking dish helps the custard cook evenly and gives you that classic clafoutis texture.
• Let it rest before serving: Even if you prefer it warm, letting it sit for 10–15 minutes helps it firm up and slice more cleanly.

TOOLS NEEDED TO MAKE KETO CLAFOUTIS

Just two kitchen gadgets needed for this easy comforting keto treat!

1. Ceramic 10 inch pie dish A ceramic custard or flan pie dish or tart pan will hold its heat better than a metal pan. You could also use a glass pie dish or even a cast iron skillet though I have not tested this recipe using either so the baking time might vary. 
2. High powered blender will get the job done well and quickly. 

WHAT IS THE TEXTURE OF A CLAFOUTIS? 

The texture if this sugar free clafoutis is a cross between a custard and a flan. If you refrigerate it rather then eat it lukewarm, it will become firmer and more flan like. If you eat it warm right out of the oven, it will be more custard like.

If you like a soft center, do not over bake and take it out of the oven when the center is still jiggly. If you want a firmer texture, bake an additional 5 minutes and allow to cool then refrigerate for a couple of hours or overnight. 

SWAPS AND SUBSTITUTIONS

This easy keto clafoutis is very versatile and can be adapted based on what you have on hand:

• Dairy-Free Option: Use full-fat canned coconut milk instead of heavy cream and coconut oil instead of butter.
• Nut-Free Option: Swap almond flour for coconut flour (as listed in the recipe), but note coconut flour absorbs more liquid use only 1/4 cup.
• Sweetener Options: Monk fruit allulose blend gives the best texture, but you can use powdered erythritol or allulose alone.
• Flavor Variations: Add almond extract instead of vanilla, or a pinch of cinnamon for a warm flavor twist.

Can I make this ahead of time?

Yes! This clafoutis is perfect for making ahead. Store in the fridge and serve cold or gently reheat.

Why is my clafoutis watery?

Too much moisture from fruit (especially frozen) or underbaking can cause this. Make sure to bake until just set and avoid thawed frozen fruit.

Can I freeze clafoutis?

Freezing is not recommended as it changes the custard texture.

HOW TO STORE CLAFOUTIS

If you do have any left overs, which is highly unlikely, but if you do, you will need to cover the pie pan with parchment or plastic wrap and refrigerate.

It can be stored in the refrigerator for up to 3 days. I do not recommend freezing this. You can reheat in a 300 degree F oven until warm.

This delicious, now keto, baked French dessert is a great recipe for curbing your sweet tooth!

EASY SUGAR FREE KETO CLAFOUTIS 

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Easy Keto Blender Raspberry Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Raspberry Clafoutis is made in a blender to make it super simple and quick to make.

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Servings 6 serving

Calories 315kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 teaspoon butter to grease pan or coconut oil
• 1 cup raspberries fresh (or 150g)

Batter

• 3 large eggs
• 7 ounces heavy cream (or 200ml) or canned coconut milk
• 4 tablespoons butter melted or coconut oil
• 3/4 cup almond flour (or 75g) or 1/4 cup coconut flour
• 1/4 teaspoon xanthan gum
• 5 tablespoons Monk Fruit Allulose confectioners (or powdered allulose) (or 50g)
• 3/4 teaspoon baking powder
• 1 tsp vanilla extract
• 1 tsp lemon zest optional

Instructions

• Preheat the oven to 375F / 190C /170 fan.
• Grease a 24 cm flan dish or a 10 inch diameter pie dish with butter.
• Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
• Spread 2/3 of the raspberries on the base. Pour over the batter and then top with the rest of the berries pressing them into the batter.
• Bake for about 25 minutes until almost set but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
• Option to dust on powdered sweetener and serve with whipped cream, Greek yogurt or coconut yogurt.
• Storage: In the fridge for up to 3 days.

Video

Notes

 3 g Net Carbs

This recipe was first published in June 2021.

Nutrition

Serving: 1serving | Calories: 315kcal | Carbohydrates: 6g | Protein: 6g | Fat: 29g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 115mg | Sodium: 112mg | Potassium: 118mg | Fiber: 3g | Sugar: 1g | Vitamin A: 396IU | Vitamin C: 5mg | Calcium: 73mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Raspberry Clafoutis appeared first on Sugar-Free Mom.

Keto Lemon Cheesecake Bars

This recipe has been completely updated from my original version to reflect how I bake and create recipes today—simpler ingredients, better texture, and a more reliable method for that perfect smooth cheesecake layer every time.

These bars are:

• Sugar free
• Low carb and keto-friendly
• Grain free and gluten free
• Nut-free option using coconut flour
• Made with real, simple ingredients

And best of all—this is an easy no bake recipe that comes together quickly with minimal effort.

The Perfect Low-Carb Lemon Dessert

There’s something about fresh lemon desserts that just feels light, bright, and satisfying—especially when you want something sweet without feeling weighed down.

Unlike traditional cheesecakes that require a water bath, baking time, and careful monitoring, this no-bake cheesecake skips all of that while still giving you that rich, creamy texture you love with a smooth lemon bar layer and sweet shortbread crust made with shredded coconut.

The combination of:

• fresh lemon juice
• cream cheese
• heavy cream
• and a touch of gelatin

creates a stable, silky smooth cheesecake filling that slices beautifully and holds its shape.

Paired with a lightly sweet coconut flour crust, every bite has that perfect balance of creamy texture and soft crumble.

Why This Updated Recipe Works Better

This isn’t just a simple ingredient swap—this updated version fixes common issues people run into with no-bake cheesecakes.

1. No Gritty Texture

Using monk fruit allulose confectioners sweetener instead of older blends that are a granular sweetener or made with erythritol, like Swerve, gives you a much smoother result. No cooling effect, no graininess—just a clean, sweet flavor.

2. Improved Lemon Flavor

Increasing the lemon juice to ¾ cup fresh lemon juice gives these bars that bold, citrusy flavor without overpowering the cheesecake base.

3. Better Structure with Gelatin

Using 2 teaspoons gelatin ensures the bars set properly while still keeping that soft, creamy texture.

4. Updated Mixing Method

Blending the cream cheese first until smooth, then whipping in the heavy cream before adding the lemon mixture creates a light, airy filling instead of a dense one.

Helpful Swaps & Variations

Sweetener Options

• Best choice: monk fruit allulose confectioners
• Avoid erythritol-heavy sweeteners to prevent gritty texture

Dairy-Free Option

• Use dairy-free cream cheese
• Swap heavy cream with full-fat coconut cream

Nut-Free & Allergy Friendly

• This recipe already uses coconut flour instead of almond flour, making it ideal for those with tree nut allergies

Texture Tips for Success

• Always start with softened cream cheese
• Blend thoroughly before adding liquids
• Let gelatin cool slightly before mixing in
• Use powdered sweetener for the smoothest result

Can I use bottled lemon juice?

Fresh lemon juice is highly recommended for the best flavor, but bottled will work in a pinch.

Why is my cheesecake not setting?

This usually happens if:

• The gelatin wasn’t fully dissolved
• The mixture was too hot or too cold when combined
• Not enough chill time

Can I freeze these?

Yes! These freeze beautifully. Just thaw in the refrigerator before serving.

Can I make this in advance?

Absolutely—this is actually a great make-ahead dessert for gatherings.

More Lemon Desserts You’ll Love

If you’re a fan of lemon desserts, here are a few more favorites:

• High protein lemon pudding
• Lemon tiramisu-style dessert
• Lemon curd parfaits

Storage Tips

• Store in an airtight container in the refrigerator for up to 5 days
• For longer storage, freeze individual bars and thaw as needed
• Keep chilled until ready to serve to maintain structure

Other NO BAKE Recipes You Might Enjoy:

• Coconut Cream Lime Cheesecake
• Mini Citrus Cheesecake Bites
• Peanut Butter Cheesecake Mousse Pie
• Frozen Strawberry Cheesecake Pie

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Sugar Free No Bake Lemon Cheesecake Bars

These No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are everything you want in a dessert—simple, refreshing, creamy, and satisfying. They’re proof that you don’t need added sugar or complicated steps to create something truly delicious.

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 18 bars

Calories 253kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust

• 1.5 cups unsweetened shredded coconut
• 3/4 cup coconut flour
• 1/4 teaspoon salt
• 1/4 cup Monk Fruit Allulose Confectioners sweetener
• 1/2 cup butter softened or 8 tbsp melted butter or coconut oil

Cheesecake

• 3/4 cup lemon juice about 3-4 large fresh lemons
• 2 tsp gelatin
• 16 ounces cream cheese softened
• 1 cup heavy cream
• 1/4 teaspoon salt
• 2 teaspoons lemon liquid stevia

Instructions

• Place the crust ingredients into a food processor and blend until combined.
• Spread into a 9 by 13 pan to make an even layer on the bottom of the baking dish.
• In a small saucepan, add the fresh lemon juice. Sprinkle gelatin over the top and allow it to bloom for a minute. Gently heat, stirring until fully dissolved. Remove from heat and allow to cool slightly before adding to the filling.
• Stir the mixture until dissolved and remove from heat to cool for 10 minutes.
• Beat the cream cheese first until completely smooth into a stand mixer.
• Add heavy cream and whip until light and fluffy.
• Slowly add the cooled gelatin into the stand mixture and blend on low for just a minute to combine. Add salt and lemon liquid stevia and mix until smooth.
• Pour this evenly over the crust layer.
• Add some grated lemon zest over the top of desired.
• Refrigerate uncovered for 2-3 hours to set.
• Cut into 18 squares and enjoy!
• Keep refrigerated.

Video

Notes

4 g net carbs

This recipe was first published in March 2015. See the video tutorial on Pinterest here. 

Nutrition

Serving: 1bar | Calories: 253kcal | Carbohydrates: 7g | Protein: 3g | Fat: 24g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 39mg | Sodium: 198mg | Potassium: 87mg | Fiber: 3g | Sugar: 2g | Vitamin A: 497IU | Vitamin C: 4mg | Calcium: 29mg | Iron: 0.3mg

The post No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars appeared first on Sugar-Free Mom.

Keto Popcorn Chicken

I made this on a weekend when my daughter asked for small bite size pieces of chicken like from drive-thru for popcorn chicken. I was happy to experiment!

I tested this recipe multiple times to get the texture just right. I wanted true bite-sized nuggets with a crispy coating — not flat patties, not soggy bottoms, and definitely not greasy fried chicken cooked in unhealthy oils.

After tweaking exact measurements, adjusting the egg mixture, and testing both the air fryer basket and a prepared baking sheet in the oven, I finally nailed it.

And the best part?

My daughter and my future son-in-law absolutely loved them. That’s always my final test.

Why This Is the Best Keto Chicken Nuggets Recipe

Unlike traditional breaded chicken or deep-fried chicken, this recipe:

• Uses no bread crumbs
• Keeps net carbs extremely low and fat moderate, not high like classic keto recipes
• Avoids unhealthy oils
• Uses crushed pork rinds (pork panko) for the crispy coating
• Works in both high heat oven baking and the air fryer

This is a true copycat recipe for crispy popcorn chicken, but without the extra carbs. All nutritional information is on the printable recipe card at the bottom of this page.

My Testing Experience (What Actually Worked)

When I first made these, I used a different canned chicken that my hubby had brought it and realized after the fact it contained modified food starch. Note to self, always check ingredients first.

I truly thought it was just chicken, lesson learned. Anyway, that added moisture and caused the chicken pieces to flatten. They were tasty but didn’t hold their shape.

Once I switched to organic canned chicken and increased the grated parmesan cheese, everything changed.

Here’s what made the difference:

• Pressing the chicken with a paper towel to remove excess moisture
• Increasing the dry ingredients (especially parmesan cheese)
• Using exact measurements for the egg mixture
• Keeping the pieces small (½ tablespoon size)
• Baking at high heat

The oven actually made them crispier than the air fryer.

Storage & Meal Prepping

Store leftovers in an airtight container in the refrigerator for up to 4 days.

To reheat:

• Oven at high heat for 5–7 minutes
• Air fryer 3–4 minutes

These make a perfect quick snack, easy side dish, or addition to keto meals.

They’re also fantastic for movie nights when you want something crispy without the extra carbs.

Each serving keeps net carbs extremely low while delivering solid protein and satisfying fat.

This is not just another great recipe -it’s one that fits a low carb lifestyle and supports balanced macros without using unhealthy oils or bread crumbs.

It proves you can enjoy crispy, breaded chicken on a midlife macro low carb diet or keto diet without sacrificing flavor.

Dipping Sauce Ideas

These are delicious with:

• Keto ketchup
• Honey mustard
• Favorite dipping sauce of choice, Ranch is mine!

My family especially loved them with honey mustard.

How Many Pieces This Recipe Makes

This recipe was tested using different scoop sizes to give you flexible options depending on how you want to serve them.

Using the full recipe, you can expect:

• About 16 large nuggets (using a 2 tablespoon scoop)
• About 24 medium nuggets (using a 1 tablespoon scoop)
• About 40–48 popcorn-sized pieces (using a ½ tablespoon scoop)

In my testing, I actually made part of the batch using a larger scoop and the rest smaller, and both worked great. The smaller popcorn-sized pieces crisp up the best and give you that classic bite-sized “popcorn chicken” feel.

What Size Should You Make?

Popcorn chicken (½ tbsp – recommended): Bite-sized, crispier, and perfect for dipping. This is my favorite way to make them.

Large nuggets (2 tbsp): More like traditional chicken nuggets or small patties. Great for a meal.

Medium nuggets (1 tbsp): A nice in-between size — still filling but easier to portion.

How This Recipe Compares to My Other Chicken Nugget Recipes

If you’ve been following me for a while, you know I’ve created quite a few low carb keto chicken nuggets recipes over the years and each one serves a slightly different purpose.

This new Keto Popcorn Chicken recipe is honestly the result of everything I’ve learned along the way.

Here’s how it compares to my other popular recipes so you can decide which one fits your goals best.

Carnivore / Paleo Keto Chicken Nuggets (Simplest Ingredients)

My Carnivore Keto Chicken Nuggets are the most minimal version.

• Just 4 main ingredients + spices 
• No fillers, no coatings
• Very simple and quick to make
• Great for meal prep or strict low-carb eating

Cottage Cheese Chicken Nuggets (Highest Protein)

My Cottage Cheese Chicken Nuggets are still one of my most popular recipes — and for good reason.

• Extremely high protein (about 32g per 4 nuggets) 
• Very moist and juicy texture
• Made with ground chicken and blended cottage cheese
• Air fryer gives that fast-food nugget feel

Oven Fried Cheesy Chicken Nuggets (Classic Keto Nugget)

My Oven Fried Cheesy Chicken Nuggets are one of my older recipes, but still a family favorite.

• More of a traditional nugget shape
• Uses Parmesan + flaxseed coating for crunch 
• Baked instead of fried
• Kid-approved and very flavorful

This Keto Popcorn Chicken Recipe

This new recipe is where everything finally came together.

What makes it different:

• Made with canned organic chicken breast (no fillers)
• Uses Parmesan inside the mixture for a firmer texture
• Designed specifically for small, bite-sized popcorn chicken
• Pork panko coating for that crispy exterior
• Works best in the oven for maximum crispiness (tested!)

Why This One Fits My Midlife Macro Method Best

This recipe hits the sweet spot:

• High protein
• Moderate fat
• Low carb
• Better portion control with smaller pieces

Easy Crispy Low Carb Keto Popcorn Chicken

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Easy Crispy Low Carb Keto Popcorn Chicken

If you’ve been craving crispy popcorn chicken but want to stay on your keto diet or low carb diet, this Keto Popcorn Chicken recipe is about to become your new favorite.

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Servings 4 @ 6 popcorn nuggets

Calories 250kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 10 ounces canned organic chicken breast (drained)
• 2 ounces cream cheese
• 1 large egg
• 2 tbsp liquid egg whites
• 3/4 cup Parmesan cheese grated
• 1/2 tsp salt
• 1/4 tsp white pepper
• 1/4 tsp garlic powder

Outer coating

• 1/3 cup pork panko
• 1/2 tsp smoked paprika

Instructions

• Drain the canned chicken thoroughly. Place in a clean kitchen towel or paper towels and press firmly to remove as much moisture as possible. This step is essential to prevent spreading.

  Lightly shred the chicken with a fork.
• In a large bowl, combine the chicken, cream cheese, egg, egg whites, Parmesan cheese, salt, white pepper, and garlic powder.

  Mix until fully combined. The mixture should be thick, tacky, and moldable, not wet. If needed, refrigerate for 10 minutes to firm up.
• In a shallow bowl, mix pork panko and smoked paprika.
• Using your preferred scoop size, portion the mixture and lightly roll into nuggets without flattening.

  Coat each piece in the pork panko mixture, pressing lightly so it adheres.

  Place on a parchment-lined baking sheet or air fryer tray with space between each piece.

Air Fryer Method

• Preheat air fryer to 380°F. Lightly spray basket.

  Place nuggets in a single layer without overcrowding. Spray tops lightly with oil.

  Cook for 6 minutes. Shake or flip.

  Cook an additional 5–6 minutes, until internal temperature reaches 165°F.

Oven Method (best crispy texture)

• Preheat oven to 425°F. Lightly spray nuggets with avocado or olive oil spray.

  Bake for 12 minutes. Flip each piece.

  Bake an additional 3–5 minutes, until internal temperature reaches 165°F and the exterior is lightly golden.

  Optional: Broil for 1–2 minutes for extra crispness.

Notes

See the instructional video on Pinterest.

Nutrition

Serving: 1serving @ 6 pieces | Calories: 250kcal | Carbohydrates: 2g | Protein: 26g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 3g | Cholesterol: 34mg | Sodium: 870mg | Potassium: 44mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 525IU | Vitamin C: 0.03mg | Calcium: 237mg | Iron: 0.4mg

The post Easy Crispy Low Carb Keto Popcorn Chicken Recipe appeared first on Sugar-Free Mom.

Keto Cheddar Sausage Stuffed Bagels

These low carb keto cheddar sausage stuffed bagels are the ultimate high-protein, grain-free breakfast that’s easy to make, perfect for meal prep, and satisfying for the whole family.

Made with simple ingredients like coconut flour, mozzarella cheese, Italian sausage, and whey protein, these bagel bites are fluffy, cheesy, and incredibly filling-all while staying low in net carbs, under 2 grams. All nutritional info is at the bottom of this page.

If you’re looking for a keto snack, meal prep breakfast, or air fryer-friendly bagel alternative, this recipe is one you’ll come back to again and again.

Why These Low Carb Bagels Work

When it comes to creating recipes that actually support weight loss in midlife, it’s not just about being low carb-it’s about being high protein, satisfying, and sustainable.

These bagel bites check all the boxes:

• High protein for satiety and muscle support
• Low carb to help manage cravings and blood sugar
• Moderate fat (not overly high) for better fat loss in midlife
• Easy to prep ahead for busy weeks

This is exactly how I approach recipes now through my Midlife Macro Method-not extreme keto, but a balanced, sustainable approach that actually works.

Perfect for Meal Prep and Busy Weeks

If you’re anything like me, you want meals that you can make once and enjoy multiple times. 

My life is all about getting the most bang for my buck as far as time goes in the kitchen. I want to make it once, have a lot left over, to enjoy multiple times during the week.  These bagels are the perfect thing to make ahead on the weekend and store in the fridge for the week ahead.

These cheddar sausage stuffed bagels are ideal for:

• Meal prep breakfasts
• Grab-and-go snacks
• Feeding the whole family
• A quick reheat option during the week

Make a batch on the weekend, store in the fridge, and reheat when needed. They hold up beautifully and save you from decision fatigue.

Healthy, easy, make ahead, low carb, satisfying! And if you too have someone in your family with a nut allergy, this is perfect for them. If you have someone who doesn’t like coconut like my youngest son, no problem, they will never even taste it!

Ingredients for Cheddar Sausage Stuffed Bagels

• Eggs
• Sour cream
• Ground flaxseed
• Sea salt
• Baking powder
• Coconut flour
• Whey protein powder
• Shredded cheddar cheese
• Italian seasoning
• Garlic powder
• Italian sausage (casings removed, cooked and crumbled)

These ingredients create a fathead-style dough without almond flour, making this a great option for those needing a nut-free, gluten-free, low carb recipe.

Easy Swaps and Variations

This recipe is incredibly flexible depending on your preferences or dietary needs:

Protein swaps:

• Ground turkey or chicken instead of pork sausage
• Add cooked bacon for extra flavor

Dairy-free option:

• Use dairy-free shredded cheese
• Swap sour cream with coconut cream

Flavor variations:

• Add bagel seasoning for a classic bagel flavor
• Try onion powder or everything seasoning
• Add jalapeños for heat

Midlife Macro Tips for This Recipe

This recipe is Midlife Macro Approved, meaning it fits into a fat-loss focused approach for women in perimenopause and menopause.

Here’s how to use it effectively:

• Pair with a side of leafy greens or cruciferous vegetables
• Add extra lean protein if needed to hit your daily goals
• Keep fat moderate (this recipe already supports that balance)
• Use as a meal prep breakfast to avoid skipping protein

Remember: protein is key for satiety, metabolism, and maintaining muscle as we age.

Air Fryer Option

Yes, you can make these in the air fryer.

• Use silicone molds or a safe bowl
• Cook at 325°F for about 12–15 minutes
• Add cheese at the end and cook a few more minutes

This gives you a slightly crispier exterior while keeping the inside soft and cheesy.

Storage and Reheating

• Store in the fridge up to 4 days
• Freeze for longer storage
• Reheat in microwave (30–60 seconds) or air fryer

These reheat beautifully and keep their texture.

New Here?

If you’re new to my content, here’s what you need to know:

I’ve been sharing sugar-free, low carb recipes since 2011, but my approach has evolved-especially for women in midlife.

What worked in our 20s and 30s doesn’t always work anymore.

That’s why I created my Midlife Macro Method, focusing on:

• High protein
• Moderate fat (not extreme keto)
• Low carb for blood sugar balance
• Sustainable fat loss without restriction

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.

You don’t need to be perfect—you just need a plan that works for your life.

Low Carb Keto Cheddar Sausage Stuffed Bagels

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Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 12

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 12 eggs
• 1/3 cup sour cream
• 1/4 cup Ground Flaxseed
• 1/2 teaspoon sea salt
• 1 teaspoon baking powder
• 1/3 cup Coconut Flour
• 1 cup whey protein powder
• 1 cup shredded cheddar
• 1 teaspoon Italian seasonings
• 1 teaspoon garlic powder
• 8 ounces sweet Italian sausage casings removed, cooked, crumbled

Instructions

• Preheat oven to 350 degrees F.
• In a stand mixer blend the eggs and sour cream until combined.
• Whisk the flax, salt, baking powder, coconut flour and protein powder together in a bowl.
• Slowly pour dry mixture into wet in the mixer.
• Combine cheddar cheese with Italian seasonings and garlic powder in a small bowl.
• Stir in 1/2 of the cheddar cheese and seasoning mixture into the batter in the mixer.
• Grease 2 donut pans with olive oil cooking spray.
• Pour batter evenly into each.
• Spoon 1/2 of the cooked sausage crumbles into the batter of each.
• Sprinkle the rest of the cooked sausage crumbles over the top of each bagel .
• Bake for 20 minutes.
• Remove from oven and add the rest of the shredded cheese over each bagel.
• Bake another 5 minutes.
• Cool slightly then using a knife, loosen around the edges of each bagel and in the center.
• Enjoy warm or refrigerate and reheat for 30 seconds to a minute in the microwave.

Notes

Net Carbs: 1.9 g

Midlife Macro Approved! 

This recipe was first published in Jan 2016.

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 4.7g | Protein: 18.2g | Fat: 11.5g | Saturated Fat: 4.3g | Cholesterol: 215mg | Sodium: 464mg | Fiber: 2.8g | Sugar: 0.8g

The post Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe appeared first on Sugar-Free Mom.

Easy Keto Low Carb Spicy Shrimp Tacos with Slaw

(Healthy, High Protein, 30-Minute Meal)

If you’re looking for the best shrimp tacos that are quick, flavorful, and actually support your goals in midlife—these easy keto shrimp tacos are it.

These low carb shrimp tacos are made with seasoned shrimp, crisp cabbage slaw, and a creamy, tangy sauce, all wrapped in lettuce wraps or your favorite low carb tortillas.

They’re perfect for a busy weeknight, ready in under 30 minutes, and packed with protein without going overboard on fat—making them ideal for my Midlife Macro Method.

Why These Are the Best Healthy Shrimp Tacos

These aren’t just delicious tacos… they’re designed to actually work for your body—especially if you’re in perimenopause or menopause and traditional keto stopped working.

• High protein, moderate fat
• Only 3g net carbs per serving
• Made with fresh ingredients
• Perfect for taco night
• Family-friendly and customizable

If you’ve ever felt stuck doing high-fat keto, this recipe is going to feel like a breath of fresh air.

LOWER FAT KETO

The biggest controversy with a ketogenic diet has always been in the dietary fat amount one should consume for weight loss.

Some experts believe high fat is best, anywhere from 70-80% daily. Others believe it’s best to use fat as a lever and adjust to anywhere from 50-70% depending on your goals and if you have any underlying conditions or autoimmune disease. 

In my experience before I was diagnosed with hypothyroidism, I was gaining weight on a keto diet of 70% fat. I was not able to lose weight until I lowered my dietary fat intake and increased my protein intake. Again, everyone is different and changing things that are not working for you is the key.

In order to see weight loss, I  reduced to 60% dietary fat and started incorporating intermittent fasting as well as getting properly diagnosed and on medication to treat my low functioning thyroid. How much fat you should eat to lose weight on a ketogenic diet is one that will have to be determined as you follow the basic keto macros and see what works for you.

I was so encouraged that I wasn’t broken when it came to weight loss and inspired to share this with others that I created a 4 week Stall Buster Keto course for those struggling to lose weight on the traditional keto macros or those just stuck in their weight loss. 

Lower Fat Keto (What Actually Works)

There’s a lot of confusion around keto and fat intake.

Instead of forcing high fat, I teach using fat as a lever, not a goal.

For many women, especially in midlife:

• Too much fat = stalled weight loss
• Not enough protein = cravings + muscle loss

So recipes like these spicy shrimp tacos focus on:

• Lean proteins like raw shrimp
• Light sauces instead of heavy ones
• Optional fats (like cheese or avocado)

This gives you flexibility while still staying low-carb and satisfying.

My Shift from High Fat Keto to Midlife Macros

There was a time I followed a strict keto diet with 70–80% fat… and instead of losing weight, I was gaining.

When perimenopause hit, everything changed.

My body became more sensitive to:

• Excess dietary fat
• Hormonal fluctuations
• Stress and inflammation

And what I discovered (through my own journey and coaching thousands of women) is this:

More fat isn’t always better—especially in midlife.

So I adjusted:

• Lowered fat to a moderate range
• Increased protein intake
• Focused on real, whole foods

And that’s exactly how my Midlife Macro Method was born.

These healthy shrimp tacos are a perfect example of that approach:

✔ Lean protein (shrimp)

✔ Controlled healthy fats (olive oil, optional avocado)

✔ Low carbs

✔ Balanced for fat loss without deprivation

Other Fish Taco Options

Not a shrimp fan? No problem.

You can swap with:

• Salmon
• Cod
• Any white fish
• Even leftover grilled fish

But shrimp is my go-to because it cooks in just minutes, making this perfect for a quick weeknight dinner.

Other ideas would be these salmon nuggets or just baking some salmon with the spices in this recipe.

Slaw Variations

Not into creamy slaw? Try:

• Vinegar-based cabbage slaw
• Avocado slaw
• Italian Slaw Simple lime + olive oil dressing

Or keep it super simple with:

Lime juice

Shredded cabbage

Fresh cilantro

The slaw recipe with our keto spicy shrimp includes a plain Greek yogurt but that could easily be swapped with a dairy free yogurt if needed or just mayonnaise.

Taco Variations (Keep It Low Carb or Flexible)

You can easily customize depending on your needs:

Low Carb Options

• Lettuce wraps (Bibb lettuce works great)
• Almond flour tortillas
• Nut Free tortillas
• Cauliflower Tortillas

This is what I love—one meal, multiple ways, no need to cook separate dinners.

If you don’t feel like making tortillas at all, you can use some romaine leaves as boats or Bibb lettuce to use as cups or even iceberg to use as a wrap!

LOW CARB KETO SPICY SHRIMP TACOS

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Low-Carb Keto Spicy Shrimp Tacos

The tastiest fish tacos ever! If you’re a taco fan these super easy Low-Carb Keto Spicy easy Shrimp Tacos will blow your mind. So simple and yet so delicious. Made with simple spices in a light and fresh garlic cilantro yogurt sauce, they’re healthy and low in carbs. This meal makes for a speedy lunch or lighter low-carb dinner.

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Servings 6

Calories 110kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Shrimp

• 12.5 ounces raw shrimp peeled (or 360g)
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 2 teaspoons cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/3 teaspoon salt
• 1/3 teaspoon pepper
• 1 tablespoon olive oil

Tortillas

• 1 batch almond flour tortillas. Click here for recipe.

Garlic Cilantro Yogurt

• 1/2 cup plain Greek yogurt (or coconut, cashew or almond for dairy-free)
• 1/8 teaspoon salt
• 1/4 teaspoon apple cider vinegar
• 1 teaspoon lemon
• 14 grams cilantro finely chopped
• 1 clove garlic minced
• 1 teaspoon extra virgin olive oil

Slaw

• 2 cups white cabbage shredded (or 200g)
• 2 medium green onions chopped (or 30g)
• 10 grams cilantro chopped

Optional Extras

• 1 avocado fresh, diced (or 150g) (optional)
• 1/4 cup cheddar cheese grated (or 28g) (optional)
• lime wedges (optional)
• sour cream

Instructions

Shrimp

• Place the shrimp in a mixing bowl. Add the spices and seasoning (chili, paprika, cumin, garlic powder, onion powder, salt and pepper). If you have time, allow to marinade for 1 hour or overnight. Set aside.

Tortillas

• Meanwhile, prepare the tortillas as per my recipe. Click here for recipe.

Garlic Cilantro Yogurt and Slaw

• First prepare the garlic cilantro yogurt by adding all the ingredients to a mixing bowl and stir to combine. Season to taste. Add the shredded cabbage, green onion and cilantro to the yogurt and toss to combine.

Shrimp

• Heat 1 tbsp of olive oil over a medium heat. Add the shrimp and cook for about 2 mins. Add 1 tbsp of water to loosen into a bit of a sauce and fry until cooked through, about another 2 – 3 minutes.

Assembling Tacos

• Add some slaw to the tortillas, top with shrimp, optional avocado, cheese and highly recommended squeeze of lime!

Storage

• Best fresh but the tacos can be made in advance and stored in the fridge for two days or frozen.

Notes

Net Carbs 3 g

Recipe Note: Nutritional Info does not include almond flour tortillas which have 2 net carbs per tortilla.

Midlife Macro Approved!

This recipe was first published in June 2021.

Nutrition

Serving: 1taco | Calories: 110kcal | Carbohydrates: 4g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 150mg | Sodium: 651mg | Potassium: 177mg | Fiber: 1g | Sugar: 2g | Vitamin A: 525IU | Vitamin C: 15mg | Calcium: 129mg | Iron: 2mg

The post Easy Keto Low Carb Spicy Shrimp Tacos with Slaw appeared first on Sugar-Free Mom.

Why You’ll Love These Avocado Deviled Eggs

They’re creamy, packed with flavor, loaded with healthy fats, and naturally low in carbs-making them perfect for anyone following a low-carb diet or keto lifestyle.

And let’s be honest… deviled eggs are always a great choice. But adding avocado takes them to a whole new level.

• Low-carb & keto friendly (just ~1 g net carbs per serving)
• Made with simple ingredients you already have
• Perfect for meal prep or a party platter
• Naturally gluten-free
• A great way to use up hard boiled eggs (hello, leftover Easter eggs!)
• Packed with protein and healthy fats to keep you full

How to Make Perfect Hard-Boiled Eggs

Getting perfect hard-boiled eggs is key for the best deviled eggs.

1. Place eggs in a large pot and cover with cold water
2. Bring to a boil over medium-high heat
3. Once boiling, cook for 10–12 minutes
4. Transfer immediately to an ice bath (ice water)

This step is crucial—it stops cooking and makes peeling so much easier.

Pro Tip: Older eggs peel better than super fresh ones.

The Best Part About This Recipe

The creamy texture from the avocado makes these feel indulgent, but they’re actually incredibly nourishing.

Unlike traditional deviled eggs, this version adds:

• More fiber
• More potassium
• Heart-healthy fats

It’s truly a great option when you want something satisfying without feeling heavy.

Why Healthy Fats Matter (Especially in Midlife)

Let’s talk about why this recipe is more than just delicious.

Avocados are rich in monounsaturated fats, which:

• Support heart health
• Help stabilize blood sugar
• Keep you fuller longer (less grazing!)
• Support hormone balance

And in midlife, this matters even more.

When you pair healthy fats with protein, you create meals and snacks that help reduce cravings and support fat loss—not just weight loss.

Why Eggs Are One of the Best Foods You Can Eat

Eggs are one of the most nutrient-dense foods on the planet.

Each egg contains:

• High-quality protein
• Choline (important for brain and liver health)
• B vitamins for energy
• Healthy fats

And here’s something I tell my clients all the time…

 Protein becomes even more important as we age.

Why?

• Helps preserve lean muscle
• Supports metabolism
• Keeps you full longer
• Reduces cravings and overeating

This is why I always emphasize protein-first meals in my Midlife Macro Method.

And these deviled eggs? They’re an easy way to do exactly that.

Tips for the Best Avocado Deviled Eggs

• Use a ripe avocado (soft but not mushy)
• Add extra lemon juice to prevent browning
• Use a piping bag for that classic deviled egg look
• Chill before serving for best flavor
• Don’t skip seasoning—salt brings everything together

Easy Swaps & Variations

Want to customize this recipe? Here are some great options:

Dairy-Free

Already naturally dairy-free

Mayo-Free Option

Swap mayo with:

• Greek yogurt (if not dairy-free)
• Mashed avocado + olive oil

Spice It Up

Add:

• Cayenne pepper
• Chili powder
• Hot sauce

No Pickles?

Use:

• Capers
• Relish
• Or skip altogether

Extra Protein Boost

Top with:

• Crumbled bacon
• Chopped turkey bacon
• Smoked salmon

Storage Tips

• Store in an airtight container
• Best eaten within 1–2 days
• Add extra lemon juice if prepping ahead to prevent browning

Healthy Low Carb Keto Avocado Deviled Eggs Recipe

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Healthy Low Carb Keto Avocado Deviled Eggs Recipe

These avocado deviled eggs are a great choice for just about any occasion, whether you’re hosting Easter brunch, heading to a holiday party, or simply looking for easy meal prep snacks during the week. They also make a satisfying option for low-carb lunches when you want something quick but filling, and they’re always a hit at potlucks since they’re easy to transport and serve. Best of all, they’re a delicious low-carb appetizer that everyone will enjoy, even those who aren’t following a keto lifestyle.

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Servings 24 deviled eggs

Calories 61kcal

Author Brenda Bennett

Ingredients

• 12 large eggs
• 1/4 cup mayonnaise
• 1 large avocado ripe (or 1 cup mashed)
• 1 tablespoon lemon juice or lime juice
• 1 tablespoon dill pickles chopped
• 1 tablespoon yellow mustard
• 1/4 teaspoon celery salt
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Cover your eggs in water in a large saucepan and bring to a boil. Hard boil eggs for 12 minutes in boiling water then remove immediately and place into an ice water bath.
• Allow to cool enough to handle and you will easily be able to remove shells.
• Slice eggs in half and scoop out the egg yolks.
• Place all yolks into a large bowl then add the remaining ingredients.
• Taste the egg avocado mixture and adjust seasonings as needed.
• Add filling into a pastry bag to fill the halves of egg whites.
• Optional: Top with a sprinkle of paprika and crisp bacon.
• Keep refrigerated until ready to serve.

Notes

0 g net carbs per 1 deviled egg

This recipe was first published in March 2016.

Nutrition

Serving: 1deviled egg | Calories: 61kcal | Carbohydrates: 1g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 84mg | Sodium: 112mg | Potassium: 33mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 120IU | Vitamin C: 0.3mg | Calcium: 13mg | Iron: 0.4mg

The post Healthy Low Carb Keto Avocado Deviled Eggs Recipe appeared first on Sugar-Free Mom.

Keto Brownie Mug Cake

If you’ve got a sweet tooth and want a quick fix that won’t derail your goals, this low carb keto mug brownie is about to become your go-to. It’s rich, fudgy brownie perfection made in a microwave-safe mug in just about 60 seconds.

This single-serving dessert (well… technically 2 servings!) is perfect for portion control, especially when chocolate cravings hit hard. Unlike traditional mug cakes, this isn’t light and fluffy-it’s dense, moist, and truly tastes like the real deal chocolate brownie.

Even better? This sugar-free, gluten-free, low carb dessert fits beautifully into a low carb diet or keto lifestyle, with just 4 g net carbs per serving and simple ingredients you likely already have in your kitchen.

Keto Mug Brownie vs Traditional Mug Cakes

Most traditional mug cakes are made with refined flour and added sugar, which can spike blood sugar and leave you craving more.

This version:

• Uses almond flour or sunflower seed flour
• Contains no refined sugar or regular chocolate chips
• Is naturally low carb and keto-friendly
• Keeps you satisfied with healthy fats and protein

The result? A fudgy keto mug brownie recipe that satisfies without the crash.

Why You’ll Love This Recipe

• Quick cooking time – ready in about 1 minute
• Single serving dessert – no leftovers tempting you
• Low carb keto brownie mug cake with simple pantry ingredients
• Microwave or oven option
• Easy to make dairy free, nut free, and sugar-free
• Perfect when you want a special treat without overdoing it

Ingredient Swaps & Customizations

Make it Dairy-Free

You can easily turn this into a dairy-free keto mug brownie:

• Replace heavy cream → canned full-fat coconut milk
• Replace butter → coconut oil or even olive oil

This keeps it rich and moist while still being completely dairy free.

Make it Nut-Free

For those with a nut allergy, simply swap:

• Almond flour → sunflower seed flour (same amount)

 Tip: Sunflower seed flour can sometimes turn slightly green due to a reaction with baking powder-totally safe and doesn’t affect taste!

Updated Sugar-Free Sweetener Options (No Swerve)

Since I no longer use Swerve, here are my preferred swaps:

• Monk fruit-allulose blend (granular sweetener) – best texture
• Chocolate liquid stevia – enhances chocolate flavor
• Vanilla stevia – adds warmth and sweetness

 Tip:

•  My Sweetener Guide and Conversion chart can help you determine how much to use. 
• If using liquid stevia, start small (about 10–15 drops) and adjust
• For best taste and structure, a granular monk fruit blend gives that classic brownie texture

Chocolate Options

• Use sugar-free chocolate chips for extra richness
• Or skip them for fewer calories and still enjoy a deep chocolate flavor

What if I don’t like espresso powder?

You can leave it out, but it really enhances that deep dark chocolate flavor without tasting like coffee. 

Can I make this without a microwave?

Yes! The oven method works perfectly and gives a slightly more cake-like texture while still staying fudgy.

Can I double the recipe?

You can, but I recommend keeping it as a single-serving dessert for portion control and freshness.

Pro Tips for the Best Fudgy Mug Brownie

• Add a pinch of salt to balance sweetness
• Use a microwave-safe mug or small bowl for even cooking
• Microwave in 30-second intervals to avoid overcooking
• Don’t skip the espresso powder—it enhances chocolate flavor (no coffee taste!)
• Slightly undercook for that gooey fudgy brownie center

Storage Tips

• Store covered in the fridge up to 1 week
• Reheat for 30 seconds or enjoy chilled
• Texture stays soft and fudgy even after reheating

What is The 30-Day Sugar Elimination Diet?

My book, The 30-Day Sugar Elimination Diet, includes everything you need to go sugar-free for one full month. It’s a program to help you detox from sugar, eliminate cravings for sugar and carbs, balance your blood sugar to feel better and lose weight. Plus it has over 90 new low-carb and keto recipes! 

I tell you how to prepare for the plan, stock your kitchen and cook tasty meals that will leave you 100% satisfied all while weaning yourself off of sugar and without the nasty withdrawal symptoms!

Inside, you’ll find recipes for breakfasts, lunches and dinners, along with suggestions for snacks and sugar-free treats if you want them. Detailed shopping lists tell you everything you to buy. Detoxing from sugar couldn’t be simpler!

Reviews on Amazon

RoseieLB

5.0 out of 5 stars

 Very easy to follow. This is so well written.

I have a huge collection of books on health and wellness, healthy eating and of course, cookbooks. Im an RN and advocate for using nutrition to improve our health and prevent illness.

I am a strong proponent of eating sugar-free/low carb/keto. I’ve followed Brenda Bennett for a long time. And I have used many of her recipes.

However, this book is one of the best I’ve ever seen.

Her education about the benefits and theories of this life-style (I won’t use the word “diet”) is easy to read and comprehend.

The recipes are simple to follow, easy to prepare, and a minimum of ingredients.

She includes a fabulous 30 day eating plan which is so easy to follow. You will have a shopping list for pantry items. Then, with the recipes for 1 week you’ll have a list of other ingredients you’ll need. But only in the amount you need for that week. And leftovers are included so you won’t waste any ingredients or food.

My husband eats differently from me. So, I am often cooking for me. These recipes are perfect! Many of them are for 2 servings.

This is my favorite eating plan/cookbook. Lastly, I implore you to give up sugar! You can live without it. Your health will improve and your excess weight will come off. I’ve lived it for years. Congratulations Brenda. Well done!

bgailk

5.0 out of 5 stars

 At first glance/preview this plan looks doable

I’m looking for a way to get my pre-diabetic husband and myself off an overloaded sugar lifestyle. I’ve read through this book and think it’s doable because the recipes look uncomplicated – with ingredients I am familiar with and quick to prepare. They also look like the portions are enough to keep us from feeling deprived of food. I also like that this author has places I can look to for extra help and support. So here’s to success!

CamiJo

5.0 out of 5 stars

 Excellent Book! It’s the real deal!

Brenda’s the real deal and thus book is amazing! My journey to becoming sugar/gluten free started cold turkey in 2015 as I came to realize I had a sugar addition. I’ve personally experienced much of what Brenda shares in her book and on her blog, and her approach & tactics really work. I’ve tried several of her recipes and they’re legit good. This book is worth the buy!!

Tracy Cox

5.0 out of 5 stars

 Life Changing Plan

I started this program in Jan of this year with the 6 week Sugar Detox and Tribe Membership. Best decision I ever made. My A1C was 9.3. Today 11 months latter my A1C is 6.2. My Doctor is 100% behind this plan as well. I am almost at my first goal weight of 250 and went from size 26W plus to 20W. I challenge you to join the SugarFree Mom tribe!

Perfect Single-Serve Dessert Mug Cake Recipes

1 Minute Sugar Free Keto Chocolate Mug Cake

Keto Chocolate Peanut Butter Mug Cake

Sugar Free Keto Cinnamon Roll Mug Cake

Low Carb Cannoli Mug Cake

Sugar Free Keto Tiramisu Mug Cake

Sugar Free Pumpkin Mug Cake

This easy dessert is one of my favorite ways to satisfy a craving without falling off track. Whether you’re following a low carb diet, keto lifestyle, or just trying to reduce sugar, this low carb keto mug brownie recipe hits that perfect sweet spot.

It’s fast, customizable, and truly tastes like a delicious brownie—no compromise needed.

Sugar-Free Low Carb Keto Mug Brownie

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Best Sugar Free Gluten Free Low Carb Keto Mug Brownie

This easy dessert is one of my favorite ways to satisfy a craving without falling off track. Whether you’re following a low carb diet, keto lifestyle, or just trying to reduce sugar, this low carb keto mug brownie recipe hits that perfect sweet spot.This exclusive recipe is from my book, The 30-Day Sugar Elimination Diet.

Prep Time 5 minutes minutes

Servings 2 brownies

Calories 235kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 1 egg beaten
• 2 tablespoons heavy cream or canned coconut milk
• 1 tablespoon salted butter softened, plus more for greasing or coconut oil
• 1 teaspoon vanilla extract
• 1/4 cup almond flour or sunflower seed flour
• 2 tablespoons Monk Fruit Allulose sweetener or see notes above for swapping
• 2 tablespoons unsweetened cocoa powder
• 2 teaspoons instant espresso powder
• 1/4 teaspoon baking powder
• pinch salt
• 1 tablespoon sugar free chocolate chips optional

Instructions

• Grease two 8-ounce coffee mugs, ramekins or microwave-safe bowls with butter.
• In a small bowl, stir together the egg, heavy cream, butter, and vanilla extract until combined. In a medium bowl, whisk together the dry ingredients, including the chocolate chips, if using. stir the wet ingredients into the dry until combined.
• Divide the batter evenly between the two prepared microwave-safe mug.
• Microwave one brownie at a time in 30-second intervals until the center is no longer wet and a toothpick inserted in the center comes out clean. (Mine was done after 1 minute of cooking on high power.)
• Store covered in the refrigerator for up to 1 week. Reheat in the microwave for 30 seconds or enjoy chilled from the fridge.
• To make in the oven instead of microwave, see notes above.

Notes

4 g net carbs

This recipe was first published in December 2022.

Nutrition

Serving: 1brownie | Calories: 235kcal | Carbohydrates: 7g | Protein: 6g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 46mg | Potassium: 91mg | Fiber: 3g | Sugar: 1g | Vitamin A: 175IU | Calcium: 54mg | Iron: 1mg

The post Best Sugar Free Gluten Free Low Carb Keto Mug Brownie appeared first on Sugar-Free Mom.

Why This is the Best Keto Lemon Cake

If you’ve been struggling to find a keto lemon cake that actually tastes like a real bakery dessert, this is the one.

It’s soft, light, full of fresh lemon flavor, and layered with a creamy filling that makes every bite feel indulgent, without going off track.

This isn’t just another lemon cake recipe-it’s one that truly delivers on texture and flavor, even for those not following a keto diet.

You get that classic lemon cake experience without the heaviness or dryness that can sometimes happen with coconut flour recipes.

What makes it stand out:

• Soft, fluffy coconut flour cake batter
• Bright lemon flavor from fresh lemon juice and lemon zest
• Creamy mascarpone filling (similar to a light cream cheese frosting)
• Buttery crumb topping that bakes golden brown
• Just 4g net carbs per slice

This is the kind of cake that gets rave reviews, even from non-keto friends and family.

Italian Cream Cake vs Italian Lemon Cream Cake

Here’s something that might surprise you…

Traditional “Italian Cream Cake” isn’t actually Italian.

Growing up in an Italian family, with my father from Sicily and my Nonna born and raised in Italy, we never once had that version of a cream cake. The one you often see-with coconut, pecans, and a yellow cake base, actually comes from the Southern United States.

But this Italian Lemon Cream Cake is the one my family fell in love with.

It’s light, fresh, and centered around simple flavors—lemon, cream, and a delicate cake texture. It reminds me much more of the desserts you’d expect from an Italian kitchen: not overly sweet, but beautifully balanced and elegant.

When my parents would take us to Olive Garden they discovered this Italian Lemon Cream Cake and then for every holiday or family party, would purchase one to enjoy together.

The origin of this Italian Lemon Cream Cake is also not one found in Italy, but with a lemon mascarpone filling, lemon flavored yellow cake and butter crumb topping, this is more Italian than any other version you’ll try. 

How to Make a Keto Italian Lemon Cream Cake

This recipe comes together in three simple parts, and once you understand the flow, it’s much easier than it looks.

Cake Batter

The base of this cake uses a coconut flour mixture, which keeps it nut free while still giving structure and softness when done correctly.

I adapted my fabulous Coconut Flour Muffin recipe to create this perfectly, nut free, keto yellow layer cake!

Making an easy zingy, lemony, creamy filling wasn’t hard at all. The biggest issue for some is your choice of keto sweetener to use.

Because coconut flour absorbs a lot of liquid, the combination of eggs, sour cream, butter, and heavy cream is essential. This is what creates that moist, tender crumb instead of a dry texture.

Key ingredients in the cake:

• Coconut flour
• Monk fruit allulose sweetener
• Sour cream
• Heavy cream
• Eggs
• Lemon extract

Lemon Cream Filling

The filling is where this cake really shines. It’s creamy, light, and full of lemon flavor without being overpowering.

It blends together into something that tastes like a cross between whipped cream and a soft cream cheese frosting.

You’ll use:

• Mascarpone cheese (or cream cheese)
• Monk fruit allulose
• Lemon juice + lemon zest
• Heavy whipping cream

Butter Crumb Topping

This simple topping adds texture and that bakery-style finish that makes this feel like a keto home bakery dessert.

Made with cold butter and coconut flour, it bakes into a lightly crisp, golden brown crumble that contrasts perfectly with the soft cake layers.

Best Sweeteners for This Recipe (Updated)

Over the years, I’ve tested a lot of sweeteners, and I no longer use Swerve in my recipes.

For this cake, the best results come from:

• Monk fruit allulose blend (confectioners)
• Liquid lemon stevia (optional, to enhance sweetness)

This combination avoids the cooling effect and gives a smoother, more natural sweetness. If you’re adjusting sweetness levels, always start small, taste, and adjust as needed.

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My Keto Sweetener Guide and 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. 

Tools to make an Italian Lemon Cream Cake

KitchenAid Mixer– Using both the paddle attachment for the cake ingredients and then using the whisk attachment to create a fluffy mascarpone filling, this mixer is my best friend!

Food Processor– The Butter Crumb topping is literally made in minutes with nice, cold butter, pulsing it in the food processor. You would have to cut the butter into the coconut flour for quite some time to create the same crumb topping effect. 

Spring Form Cake Pans-Spring form pans are one of the best kinds of cake pans, helping you easily remove delicate cakes without destroying the cake. I use two-9-inch spring form pans for this recipe. 

Ingredient Swaps 

If you’re missing an ingredient or need to make adjustments, here are the best swaps that still keep the texture and flavor on point.

Coconut Flour Substitutes

Coconut flour is very absorbent, so substitutions need to be done carefully.

• Do not swap 1:1 with almond flour
• If using almond flour:
  • Use about 3–4 times more
  • Reduce liquid slightly

Mascarpone Cheese Swap

If you don’t have mascarpone, you can still make this work beautifully.

• Cream cheese (full fat)
• Dairy-free cream cheese alternative

This will create a slightly tangier flavor but still a creamy, delicious filling.

Sour Cream Substitutes

Sour cream helps create moisture and richness in the cake.

Good alternatives include:

• Full-fat Greek yogurt
• Coconut cream (for dairy-free)
• Labneh

Xanthan Gum vs Glucomannan

Both help bind and stabilize the cake.

• Xanthan gum → more common, reliable structure
• Glucomannan → natural fiber, very powerful thickener
• Use one or the other—not both.

Xanthan gum is a common food additive that helps to thicken and stabilize foods, especially baked goods that are gluten free. It’s provides that texture that gluten would have provided.

It’s a soluble fiber that your body doesn’t breakdown and can’t digest so it doesn’t provide any calories or carbs. Some people don’t like to use it because it is a sugar derived typically from corn. If you’re not a fan of using xanthan gum, glucomannan is the next best choice.

Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form.

Because of its ability to soak up liquids, it is an impressive thickener and emulsifier. If you’ve never heard of it before, maybe you’ve tried shiritaki noodles? It is the main ingredient for those noodles and has very little carbs and calories. Either of these will work well in this recipe.

Helpful Tips for Best Results

Getting the texture right with a keto cake is all about the little details.

• Bring all ingredients to room temperature
• Don’t overmix the cake batter
• Use fresh lemon juice for the best lemon flavor
• Let the cake cool completely before assembling
• Store in an airtight container in the fridge

Serving Ideas

This cake is beautiful enough to serve as a whole cake for special occasions, but you can easily dress it up or keep it simple depending on your needs.

• Top with fresh berries
• Light dusting of powdered monk fruit
• Serve as a naked cake (skip sides if preferred)
• Add extra lemon zest on top for presentation

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent.

It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free.

Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

All my Italian family absolutely loved this copycat version of the Olive Garden Italian Lemon  Cream Cake! I enjoyed this for my birthday and would make it and take it to any party with non keto friends! It’s a show stopper! Enjoy! 

 Low Carb Italian Lemon Cream Cake (Keto, Nut Free)

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Keto Nut Free Italian Lemon Cream Cake

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent. It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free. Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Servings 16 servings

Calories 335kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

• 1 cup coconut flour
• 1/2 cup Monk fruit Allulose confectioners
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 teaspoon glucomannan or xanthan gum
• 1/2 cup sour cream
• 1/2 cup butter softened
• 1/2 cup heavy cream
• 1 teaspoon lemon extract
• 1/2 teaspoon lemon liquid stevia
• 6 large eggs

Filling

• 8 ounces mascarpone cheese or cream cheese, softened
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 cup heavy cream

Butter Crumb Topping

• 1/2 cup coconut flour
• 1 teaspoon lemon juice
• 1/3 cup Monk Fruit Allulose confectioners
• 1/4 teaspoon vanilla liquid stevia
• 1 stick butter cold, cut into pieces or 1/2 cup

Instructions

Cake

• Preheat oven to 350 degrees F. Grease two 9 inch spring form pans and set aside.
• Whisk together coconut flour, Sweetener, baking soda, powder, salt and glucomannan or xanthan gum. Set aside.
• To a stand mixer or use an electric hand mixer and a large bowl, add wet ingredients-the sour cream, softened butter, heavy cream, lemon extract and stevia and blend until combined. Add one egg at a time until combined. Pour in half the dry ingredients and blend until well combined. Add remaining dry ingredients until nicely incorporated.
• Pour cake batter evenly into each cake pan. Bake for 25 -30 minutes or until a toothpick in center comes out clean. Allow to cool 5 minutes then use a butter knife to loosen all around the edges of the cake. Allow to cool completely before removing the sides of the spring form pan.

Filling

• Place all the ingredients, except the heavy cream, into a clean medium bowl or stand mixer and blend until smooth using the paddle attachment. Taste and adjust sweetener if needed.

  Pour in the heavy cream with the whisk attachment, whisk on medium high until nice and smooth and thickened. Set aside in the refrigerator until the cake is cooked and cooled.

Butter Crumb Topping

• Place the dry ingredients into a food processor and process to combine. Add in cold butter. Pulse until crumbs form. Do not over process. Set aside.

Assemble

• Place one cake layer on your serving plate. Spread about 3/4 of the filling onto the cake, saving 1/4 of filling for the top layer.

  Place the second cake layer over the filling. Spread the remaining filling over the top.

  Carefully using your hands, sprinkle over the crumb topping over the top of the cake and sides, pushing lightly into the cake. Keep refrigerated until ready to serve.

Video

Notes

Net Carbs: 4g

This recipe was published first in January 2020 and updated in April 2021. 

Nutrition

Serving: 1serving | Calories: 335kcal | Carbohydrates: 8g | Protein: 6g | Fat: 31g | Saturated Fat: 19g | Cholesterol: 158mg | Sodium: 282mg | Potassium: 81mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1040IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 1mg

The post Sugar Free Low Carb Keto Italian Lemon Cream Cake appeared first on Sugar-Free Mom.

Keto Mini Mocha Cheesecakes

Coffee lovers and chocolate lovers looking for a decadent keto treat will love these mini mocha cheesecakes that are rich, satisfying, and actually support your goals, this recipe checks every box.

Unlike a traditional cheesecake made with sugar, flour, and a high-fat cheesecake filling, these low carb individual cheesecakes are designed for a keto diet, balanced macros, and stable blood sugar-without sacrificing flavor.

Even better? No water bath, no springform pan, and no complicated steps to make a batch of mini cheesecakes.

Most low carb cheesecakes are either too high in fat or too small to feel satisfying. This recipe solves both problems.

Instead of a traditional cheesecake filling made with heavy cream and lots of fat, these low carb mini cheesecakes use nonfat Greek yogurt and eggs to create a creamy texture with more protein and fewer calories.

You still get that decadent flavor, but in a way that helps:

• Support stable blood sugar
• Reduce cravings
• Keep you full longer
• Fit into my midlife macro approach

This recipe keeps things lighter and more balanced by using:

• Greek yogurt instead of heavy cream
• A naturally creamy cheesecake batter without excess fat
• A smart sugar substitute instead of regular sugar
• Just a small amount of coconut flour instead of almond flour or white refined flour.

The result is a dessert with a creamy texture that feels indulgent but fits your lifestyle. Nutritional information is located at the bottom of this page on the printable recipe card.

Tips for Best Results

Getting that perfect creamy mocha cheesecake texture is easy if you follow these tips:

• Use room temperature ingredients for smoother blending
• Don’t overmix—just scrape the sides of the bowl as needed
• Avoid overbaking—slightly soft centers are ideal
• No need for a water bath—these bake perfectly without it
• Chill fully before serving for best texture

Easy Swaps & Substitutions

Don’t Like Coffee Flavor?

No problem—you can still enjoy these as low carb cheesecakes:

• Skip espresso powder → chocolate version
• Add cinnamon for warmth
• Add peppermint for a holiday season dessert
• Use decaf instant coffee if sensitive

No Coconut Flour?

You can substitute:

• Almond flour or almond meal (if not nut-free) but please note you will need to use at least 3-4 tablespoons instead of one.
• Increase slightly and adjust for texture

Sweetener Options

Choosing the right sugar substitute matters. You can use any low carb sweetener you like but here are my favorites.

• Powdered monk fruit → best texture
• Allulose → no cooling effect
• Erythritol → can be used but may feel cooling

​My best tip to avoid an aftertaste is to use two sweeteners which help cancel out the after tastes of either.

I am using both chocolate liquid monk fruit and vanilla liquid stevia. Taste your batter before adding eggs to see if it’s sweet enough for you. 

Dairy Swaps

• Replace Greek yogurt with blended cottage cheese
• Use lactose-free yogurt if needed

Want a Cheesecake Base?

If you prefer a crust or cheesecake base, try:

• A low carb cookie crust
• Coconut flour + melted butter
• Press into the bottom before adding batter

Want to make them in a muffin tin?

​If you want to make these in a standard muffin cups pan, I would use paper cupcake liners or silicone liners or pan for easy removal.

You won’t be able to make 12 but you should be able to make at least 9 mini keto cheesecake bites with the basic ingredients in this easy recipe. 

Why This Works for Blood Sugar and the Keto Diet

These keto mini little cheesecakes are designed to support:

• Stable blood sugar
• Lower total carbs
• Higher protein for satiety

Per serving:

• Calories: 109
• Protein: 13g
• Fat: 3g
• Total Carbs: 9g
• Fiber: 3g
• Net Carbs: 6g

Because they’re balanced—not just high fat—they’re much easier to include in a sustainable routine.

Storage Tips

• Store in an airtight container in the fridge
• Best within 3 days
• Can be frozen for up to 1–2 months
• Thaw overnight in refrigerator

Midlife Macro Friendly Dessert

If you’ve been following me, you know I don’t believe in cutting out dessert. I just make them sugar free and work for me, not against me.

Instead, I focus on:

• Prioritizing protein
• Keeping carbs controlled
• Creating meals (and treats) that actually satisfy

These keto mini cheesecakes are a perfect example of that balance.

My Simple Mocha Topping (as shown)

​One of the best things about these mini mocha cheesecakes is how easy they are to dress up—even when you keep them right in the ramekins (no need to remove them or create extra work).

Here are a few simple, beautiful topping ideas you can use:

​This is what I did—and it’s quick, elegant, and perfect for photos:

• Lightly dust the tops with unsweetened cocoa powder
  • Use a mini strainer and gently tap for an even finish
• Leave cheesecakes in the ramekins for easy serving (and less mess)
• Add 2–3 whole coffee beans on top for a mocha look
• Pipe a small swirl of plain Greek yogurt in the center

Easy piping tip (no fancy tools needed):

• Add yogurt to a small ziplock bag
• Push it into one corner
• Snip the tip with scissors
• Pipe a simple swirl right into the center

It creates a clean, bakery-style finish without needing a piping bag.

Other Easy Topping Ideas

If you want to switch it up, here are more options that still keep things low carb and keto friendly:

• Sugar free whipped cream-Light, fluffy, and classic
• Dark chocolate shavings or melted chocolate drizzle-Adds richness and a more decadent feel
• Cocoa powder + cinnamon dusting-Great if you skip the coffee flavor
• Chopped sugar free chocolate chips-Adds a little texture

Keep It Simple (My Favorite Approach)

Honestly, these have such a naturally creamy texture and rich flavor, they don’t need much.

A simple dusting + a small swirl + a few coffee beans is more than enough to make them feel special without adding extra carbs or effort.

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

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Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 5 servings

Calories 109kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 cups nonfat plain Greek yogurt
• 2 large eggs
• 1/3 cup unsweetened cocoa powder
• 2 tablespoons chocolate collagen peptides
• 1 tablespoon coconut flour
• 1 teaspoon instant espresso powder
• 1 teaspoon chocolate liquid monk fruit or 1/2 cup low carb powdered sweetener
• 1 teaspoon vanilla liquid stevia or 1/4 cup low carb sweetener
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• pinch salt

Instructions

• Preheat the oven to 300 degrees F. Grease 5-8 ounce ramekins and set onto a small baking tray. Set aside.
• In a large bowl or stand mixer, add all ingredients and stir to combine.
• Divide batter evenly into each ramekin. Tap gently to level.
• Bake for 25-30 minutes or until set.
• Let come to room temperature removing ramekins from pan onto a wire rack, then refrigerate at least 2 hours, covered.
• Top with a dollop of plain Greek yogurt or sugar free whipped cream if desired. See other ideas above.
• Keep covered and refrigerated for up to 3 days in the fridge.

Notes

6 g net carbs, Midlife Macros™ Approved

See the instructional video on Pinterest.

Nutrition

Serving: 1serving | Calories: 109kcal | Carbohydrates: 9g | Protein: 13g | Fat: 3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.03g | Trans Fat: 0.004g | Cholesterol: 4mg | Sodium: 149mg | Potassium: 205mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3IU | Calcium: 106mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes appeared first on Sugar-Free Mom.

Why Make Your Own Breakfast Sausage?

If you’ve never made your own homemade breakfast sausage before, you’ll be surprised how simple it is and how much better you feel knowing exactly what’s in your food.

​Most store-bought options—even the “healthy” ones—often contain hidden sugar, additives, or low-quality meat from conventional pig farms.

Making your own allows you to:

• Choose high-quality ground meat
• Avoid added sugar and fillers
• Use pasture-raised pork or regeneratively raised meats
• Control flavor, salt, and spice levels
• Create a completely clean breakfast protein

If you can, look for pork from dedicated family farms that prioritize:

• Low-stress environments
• Natural behaviors
• No added growth hormones 
• Better soil health through regenerative agriculture practices

This not only improves flavor, but also nutrient density.

SUGAR FREE BREAKFAST SAUSAGE

Since sugar is totally unnecessary to a delicious breakfast sausage, I figured a new recipe was due!

My recipe for sugar free keto breakfast sausage will leave you feeling very satisfied and shocked at how easy it easy to prepare at home. Once you make this, you will never go back to store bought breakfast sausage again!

Midlife Macro Tip: Prioritize Protein First

If you’re following my midlife macro approach, this recipe is a perfect example of how to start your day.

Many women are under-eating protein without realizing it.

When you prioritize protein:

• Cravings decrease
• Blood sugar stabilizes
• You stay full longer
• Fat loss becomes easier

These sausage patties are a simple way to build a high-protein breakfast without overdoing fat.

Most of the women I coach in my tribe community, are under-eating protein and when they finally start tracking how much they should be having, it is always a jaw dropping experience.

But many woman in my group coaching have noticed a considerable difference in sugar cravings disappearing when they increase their protein intake.

If you’ve not tried increasing your protein to decrease cravings, I highly recommend and you can start by making these breakfast sausages! 

Ingredient Swaps & Variations

Make this recipe work for YOU:

Protein Options

• Ground pork (classic, most flavorful)
• Ground turkey (leaner, great for lower fat days)
• Ground chicken (mild and lighter)

 Tip: If using lean meats, add a little avocado oil to prevent dryness.

Seasoning Swaps

No Bell’s seasoning? Try:

• Sage + thyme + rosemary + black pepper
• Add hickory smoked salt for that classic sausage flavor
• Increase red pepper flakes for a spicy version

Flavor Add-Ins

• Fresh garlic instead of powder
• Fresh herbs instead of dried
• Fennel seeds (key for that traditional sausage taste)
• A pinch of paprika for warmth

How to Cook Homemade Sausage Patties

• Use a large skillet over medium heat
• Don’t overcrowd the pan
• Press a small indent in each patty (helps them cook evenly)
• Cook patties until browned and internal temperature reaches 165°F

You can also bake them on a baking sheet at 400°F for an easy hands-off option.

Make Ahead, Store & Freeze

This recipe is perfect for meal prep.

Option 1: Freeze Raw

• Roll into a 12 inch log
• Store in an airtight container or plastic bag
• Slice and cook when needed

Option 2: Cook First

• Reheat quickly in a skillet
• Store in fridge up to 3 days
• Freeze up to 1 month

You can also prepare this recipe as instructed below, cook the patties, then allow them to cool completely. Place into an airtight container, layered with parchment and not overlapping.

You can now store in the refrigerator for up to 3 days or freeze for up to a month. 

Perfect for busy mornings or adding to:

• Breakfast burritos
• Egg scrambles
• Sausage gravy
• Meal prep bowls

KETO LOW CARB BREAKFAST RECIPES

I’ve got a ton of keto breakfasts and low carb breakfasts that would compliment these breakfast sausage patties nicely.

Here in my pictures you are seeing my dairy free chaffles and they are amazing! The whole family loves these for sandwiches, as well as topped with butter and syrup.

Another keto breakfast option to accompany these sugar free breakfast sausages, my cloud bread waffles , or cloud bread French Toast. 

But we can’t forget eggs right? Try any of these delicious recipes with my sugar free breakfast sausage; low carb baked eggs in peppers, Cheesy Spinach Baked Eggs, Ham & Cheese Quiche. 

EASY SUGAR FREE BREAKFAST SAUSAGE 

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Easy Sugar Free Low Carb Keto Breakfast Sausage

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Servings 8 @ 2 sausage patties

Calories 316kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 2 pounds ground pork
• 2 teaspoons Bell's seasoning or 1/2 tsp each dried sage, rosemary, thyme, pepper
• 2 teaspoons salt
• 1/2 teaspoon garlic powder
• 1 teaspoon ground fennel seeds
• 1 tablespoon fresh chopped parsley plus more for serving
• optional: crushed red pepper flakes
• 1 tablespoon avocado oil

Instructions

• Mix all the ingredients together, except the oil.
• Form 16 balls and flatten by gently pressing in the center of each ball to form an indent. This will help keep their shape.
• Heat the oil in a large skillet over medium high heat. Once oil is hot, place 8 patties into the skillet. Cook 3-4 minutes on each side until browned and internal temperature reaches 165 degrees F. Remove from the skillet and cook remaining 8 patties in the same manner. Serve with fresh chopped parsley over the top.

Notes

This recipe was first published in Feb. 2021 and updated in March 2026.

Midlife Macro Approved

Nutrition

Serving: 1serving @ 2 patties | Calories: 316kcal | Carbohydrates: 1g | Protein: 19g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 82mg | Sodium: 645mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 50IU | Vitamin C: 2mg | Calcium: 20mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Breakfast Sausage appeared first on Sugar-Free Mom.

What is your age and where do you live?

Age: 67, I live in NV

How did you find sugarfreemom and when did you decide to join the 6 week Sugar Detox course?

The sugarfreemom.com link came up on my computer screen when I was looking for low carb recipes. I joined the 6-week Sugar Detox course & started on May 1^st, 2025.

Did you have any health or weight struggles before joining the course and membership?

Yes, I had some serious weight struggles before joining the course. I was having a lot of reactions to food in general. When I started the program, I just ate meat & vegetables.

I stopped all grains, wheat, gluten, dairy, high carb vegetables like corn. Within 1 week I was having less reactions to food on my plate. I immediately started feeling lighter with reduced joint pain.

What other programs have you tried before joining the sugar detox program?

I have tried a variety of diets such as:

• Optiva (this is prepackaged food, low calories, puts you into ketosis, you eat every 2 hours). I lost 50 lbs on this program but gained it all back within 6 months of going back to eating regular food.
• I tried Weight watchers (this didn’t work for me at all). I tried Atkins (but I got constipated on this strict program & I felt tired most of the time).
• I also lost 50 lbs in Lindora (over a 6-month period). All the weight came back when I went back to eating regular food. (I purchased a lot of Lindora food from the office I visited weekly).

How much weight did you lose and what other non scale victories have you had?

So far, I have lost 40 lbs. I am still 10 lbs from my initial goal. (At the urgent care I was 205 lbs) This triggered me to go home & look for an online program to connect with.

My liver enzymes are all within normal range now. Blood sugar levels are in normal range now.

I sleep better not only due to my blood sugar is normalized now, but I also sleep better now because I do movement daily now & that has become a regular thing for me.

On the 1^st of each month, I take my measurements on my abdomen, chest, arms, hips, legs & neck. I also take a photo 1^st of each month from the front, back & sides.

This helps me see my progress visually. Especially when I look back at the first few months.

I work-out with weights for my upper body 3 days a week, twice a week lower body, 3 times a week my core.

I try to walk daily (at least 5 days a week). My workouts are limited to 30 minutes (I avoid exhausting myself). I am getting stronger, now working out with many of my exercises with 10 lb dumbbells, I started back in May with 6 lb dumbbells.

What does a typical day of eating look like for you now?

A typical day of eating looks like now: I start eating at 10am – I go to bed around 10pm. So I try to have a 12-hour fasting window each day.

Breakfast is usually a piece of sausage or liver & some greens. My goal with each meal is at least 30 grams of protein.

Lunch I have more meat & vegetables. Dinner meat & vegetables.

If I get hungry between meals or crave something with chocolate…I will make myself a chocolate protein shake that has 2 grams of carbs & 30 grams of protein with coconut milk.

I consciously plan out my water each day, I fill up my glass jars…put them on the dining table. I make sure I drink them before the day is done.

I plan out my meals the night before, taking out whatever I need from the freezer. I plan out all meals that have protein, 1 month in advance.

I cook for foods in a “batch” manner. Now I make 2 lbs of turkey, chicken or beef meatballs in advance & freeze them.

I always have Primal sauces on hand that I can add to my meals.

I always keep the egg noodles on hand when I am craving something that looks & tastes like a carb.

I am prepared with my own healthy snacks, ie. Cottage cheese, plain yogurt, piece of string cheese wrapped in a slice of ham or baked pig skins.

For dessert I have 2 tbsp heavy cream over ½ cup frozen blueberries

What SugarFreemom recipes or resources have helped you?

The Sugar Free Mom recipes that have helped me greatly with dinner variety and tasty desserts.

The Sugar Free Mom keto chocolate cake (I make them in donut shapes), all her meatball recipes, and breakfast recipes have been great for us.

My latest & best tip for my family has been the low carb keto & ham cottage cheese egg muffins. I make them & freeze them. When they want some food, they heat 2 up in a pan for 5 minutes (this is so healthy & fills them up).

What have you learned from your journey?

I celebrate where I am now, I praise myself & tell myself, “you’re doing a great job…these changes are successful…I am getting stronger…I have greater endurance.

I am sleeping deeper & I feel rested when I wake up…the scale isn’t everything…I look at all wins in my life…I am winning & learning each day.

I’ve learned how to travel and stay on track. I pack all my food in a small travel pouch.

I’ve learned self-care as a priority. Weekly group support is working for me.

I attend the accountability group on Monday nights, the Tuesday group in the morning, Wednesday Coaching from you & Accountability group on Thursday night.

Final thoughts or takeaways?

You never know the advantages your family will also have when you make changes.

My blood sugar is stable now; I have very few a-fib events that were triggered by low blood sugar & foods that were causing inflammation in my system.

I prepare & cook much healthier meals for my family. They love the new recipes I am making.

My husband has lost 20 lbs & walking with me almost every day. My son & husband are both eating the healthy protein snacks I make for them.

My husband has stopped all the brown sugar to his tea, this was a lifelong habit that I worried he would never break.

This photo is taken 3.2.26, in the photo at the top of the page, my size 12 black shorts that I wore when I started the program & they were tight on me.

I had 3 c-sections, a lot of fat would accumulate 2″ below my bellybutton. At the start of the program this area was 46 inches. 

In my size 8 red shorts (the same company of the black shorts) but a smaller size. My waist today is 36.5. (4.5 inches off my waist). 2″ below my belly button is now 38.5 (7.5 inches off this area). 

You can listen to Jeanne’s interview here, just scroll down until you see her video with her long hair down.

LEARN MORE ABOUT THE SUGARFREEMOM TRIBE COMMUNITY AND GROUP COACHING PROGRAM.

LIVER RESET STARTS APRIL 1st!

The post Jeanne’s Weight Loss Success Story appeared first on Sugar-Free Mom.