What is a Grasshopper Pie?

A Grasshopper is a sweet, mint flavored after dinner drink with its green color coming from creme de menthe.

It was created in 1918 in the French Quarter of Louisiana. While this something I have never drank or want to drink, the green color and the mint flavor work perfectly for celebrating St. Patrick’s Day with a family or even Easter with the fun, light green color!

The secret ingredient for this lovely special treat for St.Patrick’s day, is using a small amount of avocado to achieve that natural green color. You won’t notice any flavor of avocado because the peppermint extract and peppermint stevia will overcome that avocado taste. 

St. Patrick’s Day was never a holiday we’d celebrate when I was growing up,  in my Italian household. My mom never made green food and I never ate Corned Beef and Cabbage until I met my husband and married. But I must be honest, I love all the traditional holiday menu items and enjoy carrying on traditions for my kids!

My children see and hear about all things green during this time of year so I feel obligated as a momma to provide them some of these traditional favorites during this time of year.

Carbs in Grasshopper Pie Recipe

According to Cronometer, the app I use daily for my keto diet, says that one piece of a 9 inch pie with chocolate crust has 47.3 g total carbs and 432 calories.

That amount of carbs is too high if you’re on a keto diet. It may work for those on a low carb diet, but if you’re watching your sugar intake because you’re diabetic or have sugar cravings, this pie has 32 grams of sugar. 

​Carbs in Keto Grasshopper Pie

Our healthier version of a traditional Grasshopper pie, has just 3 grams net carbs and 5 grams total carbs. When your sweet tooth is calling, the best thing about our keto grasshopper pie is that it won’t spike your blood sugar. 

All remaining nutritional information is below in the recipe card, bottom of this post. 

Healthy Grasshopper Pie

But this dessert has been their number 1 favorite by far! The creamy filling is creamy mint mousse has always been their favorite, just like me. So adding some mint and some green color made this a win win for the whole family to celebrate St.Patty’s day!

Drizzle on a little more Chocolate sauce right before serving for extra deliciousness!

Super light texture, but totally satisfying in every bite.

It may be hard to resist one serving so it’s best if you enjoy this for a special occasion, when you can share with others!

Left overs can be dangerous, you’ve been warned!

Traditional Chocolate Cookie Crust

You can use any pie crust you like. The nutrition info includes my own no bake crust recipe and I think chocolate is the favorite for this type of pie.

But I’ve got others if you’re not into the no bake chocolate crust. 

All my crusts are nut free since my youngest has a tree nut allergy. 

This is a baked Chocolate pie crust, or try my Easy Keto Pie Crust or the crust from this No Bake frozen Strawberry Pie.

Can I change the peppermint stevia?

If you don’t have peppermint stevia it’s not the end of the world but it adds an extra punch to that mint flavor. You can use any sweetener you enjoy, I would say just 1/2 cup.

Since this is a no bake pie, you can truly use any low carb sweetener you like and taste as you go along. I would not recommend any low carb sweetener that is granulated for this creamy mousse pie.

For example low carb erythritol,  because this is a no bake pie and therefore the granulated sweetener will not incorporate well into the pie filling. It would leave you with a grainy texture in my experience and humble opinion. I’d recommend a low carb powdered sweetener or just use liquid sweeteners like stevia or monk fruit. 

Here’s my Ultimate Low Carb Sweetener Guide to help you decide how much of another sugar substitute to use instead of the ones I used in the whole pie. 

Can I replace avocado? 

If you have an allergy to avocado and can’t use it, replace it with more cream cheese in the same amount and then use some natural food coloring to achieve the light green color. 

Can I make this a Paleo Grasshopper Pie?

If you want to make this grasshopper pie dairy free you will need to replace the cream cheese with a vegan cream cheese and replace the heavy cream with canned coconut milk or coconut cream, just the white part of the can, which is nice and thick. 

​Can I use fresh mint leaves? 

If you want to use real mint leaves instead of mint extract, you could do that. I’d recommend processing it with a small amount of water in a blender to make more of a puree that can easily be mixed in with the cream cheese and heavy whipping cream.

More Sugar Free Minty Desserts: 

• Healthier Low Carb Shamrock Shake
• Sugar-Free Mint Chocolate Chip Ice Cream
• Sugar-Free Grasshopper Milkshake

Sugar Free Keto Grasshopper Mousse Pie

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Sugar-Free Grasshopper Mousse Pie

Course Dessert

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12 pieces

Calories 261kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Pie Crust

• 3/4 cup unsweetened shredded coconut
• 1/4 cup unsweetened cocoa powder
• 1/2 cup sunflower seeds raw, unsalted  (or almonds if no nut allergy)
• 4 tbsp butter room temperature
• 1/4 tsp salt
• 1/4 cup Monk Fruit Allulose Confectioners  or use Chocolate stevia or Chocolate Monk Fruit. 

Filling

• 1/2 cup water
• 1 tsp gelatin
• 5 ounces avocado mashed
• 8 ounces cream cheese softened
• 1 tsp peppermint extract
• 1 tsp peppermint liquid stevia
• pinch salt
• 1 cup heavy cream
• Optional Topping: Sugar-Free Chocolate Sauce (add some mint stevia to melted sugar-free chocolate chips and coconut oil)

Instructions

Pie Crust

• To make the pie crust, combine all ingredients into a food processor and blend just enough to combine. Don’t over blend or you will have the texture of peanut butter.
• Taste crust batter to see if you need more salt or sweetness.
• Using your fingers spread and mold crust onto the bottom and sides of pie plate. Set aside.

Pie Filling

• Pour the water into a small saucepan and sprinkle the gelatin on top.
• Turn on low heat, stirring constantly until gelatin is dissolved. Let cool.
• Place the avocado, cream cheese, peppermint extract, stevia and salt into a stand mixer and blend on high until smooth or place in a large bowl and use an electric hand mixer to blend.
• Taste and adjust sweetness if needed.
• Pour in heavy whipping cream in another mixing bowl and use an electric mixer to blend on high until soft peaks form. Fold into the cream cheese mixture.
• Gradually pour in the cooled gelatin and stir until combined.
• Pour filling into pie crust.
• Refrigerate at least 2 hours, loosely covered or up to 1 day in an airtight container.
• When ready to serve add optional chocolate drizzle if desired.

Video

Notes

3 g net carb count

12 servings for entire thing

This recipe was first published in march 2016 and updated with video in March 2019. 

Nutrition

Serving: 1serving | Calories: 261kcal | Carbohydrates: 5g | Protein: 3g | Fat: 25g | Saturated Fat: 14g | Cholesterol: 30mg | Sodium: 147mg | Potassium: 178mg | Fiber: 2g | Sugar: 1g | Vitamin A: 390IU | Vitamin C: 1.3mg | Calcium: 29mg | Iron: 0.9mg

The post Easy No Bake Sugar Free Low Carb Keto Grasshopper Pie appeared first on Sugar-Free Mom.

Chocolate Keto Pie Crust

This Easy No Bake Low Carb Keto Chocolate Pie Crust is the ultimate press-in crust for all your favorite chocolate desserts!

Made with coconut flour, unsweetened cocoa powder, sunflower seeds, and a low-carb sweetener, this rich chocolate crust is perfect for any keto pie recipe that requires a delicious no bake chocolate pie crust.

Unlike traditional pie crusts that require rolling dough, chilling, and baking, this low carb pie crust is incredibly simple. Everything is blended in a food processor and pressed directly into a pie pan for the easiest crust you’ll ever make.

Even better, this keto chocolate pie crust is naturally gluten free, grain free, and nut free, making it a fantastic option for those avoiding almond flour or tree nuts.

And the best part? Each serving has just 1 gram net carbs, making it perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method.

Why You’ll Love This Keto Chocolate Pie Crust

If you’ve ever struggled with rolling out a traditional pie crust or dealing with sticky keto dough, you’ll love this press-in chocolate pie crust.

This recipe eliminates all the fuss of traditional baking and delivers a rich chocolate flavor that pairs beautifully with creamy fillings like chocolate mousse pie, peanut butter pie, cheesecake filling, or even a low carb grasshopper mousse pie.

Here’s why this crust is so popular:

• No bake recipe – no oven required

• Press-in crust – no rolling dough needed

• Nut free option – made with sunflower seeds instead of almond flour

• Keto friendly – just 1 gram net carbs per slice

• Gluten free and grain free

• Perfect chocolate flavor from unsweetened cocoa powder

• Easy to make in a food processor

This no bake chocolate pie crust is one of the best parts of making a keto dessert, because it comes together in minutes and works with so many different fillings.

Simple Crust Ingredients 

One of the best things about this recipe is that it uses simple keto pantry ingredients you may already have on hand.

This keto pie crust recipe is made with just six ingredients:

• Sunflower seeds or sunflower seed flour

• Unsweetened cocoa powder

• Coconut flour

• Low-carb sweetener of choice

• Sea salt

• Melted butter or melted coconut oil

Blending these ingredients in a food processor creates a smooth, slightly sticky dough that presses perfectly into a 9-inch pie pan or even a springform pan.

The Best Chocolate Flavor for Keto Desserts

The rich chocolate flavor in this crust comes from unsweetened cocoa powder, which gives the crust a deep chocolate taste without adding sugar.

You can also substitute raw cacao powder if you prefer a slightly richer and more intense chocolate flavor. Both cocoa powder and cacao powder work well in low carb baking.

Because the cocoa powder is combined with coconut flour and sunflower seeds, the texture becomes firm and sliceable once chilled.

The result is a crust that holds together beautifully when cut but still has a slightly soft, brownie-like texture.

Nut Free Keto Pie Crust Option

Many keto pie crust recipes rely heavily on almond flour or almond meal, but this recipe was designed to be nut free.

Instead of almond flour, it uses sunflower seeds, which are a fantastic alternative for people with nut allergies.

When blended in a food processor, sunflower seeds create a texture similar to almond meal while remaining completely nut free.

If you do not have a nut allergy, you can also substitute:

• Almond meal

• Almond flour

• Pecan flour

However, if you are baking for someone with allergies, sunflower seeds are the safest option!

Why Coconut Flour Works Best in This Recipe

You may notice this crust includes coconut flour, which is a unique low-carb flour that behaves very differently from almond flour.

Coconut flour is extremely absorbent and helps bind the crust together when combined with butter or coconut oil.

Because of its density, coconut flour cannot be swapped directly with other flours.

For reference:

¼ cup coconut flour = about 1 cup almond flour

This means substituting coconut flour with almond flour in this recipe would completely change the structure of the crust.

The good news is that the chocolate flavor completely masks the coconut taste, so you won’t notice any coconut flavor in the finished pie.

Choosing the Best Keto Sweetener

This crust uses a powdered low-carb sweetener so the texture stays smooth.

Some great options include:

• Monk Fruit Allulose blend

• Powdered monk fruit sweetener

• Allulose sweetener

Powdered sweetener works best because it dissolves easily and prevents a gritty texture.

Granulated sweeteners can work, but they may leave a slightly crunchy texture in the crust.

If you are unsure which sweetener to use, you can refer to my Sweetener Guide & Conversion Chart, which explains the best keto sweeteners for baking.

Helpful Tips for the Perfect No Bake Chocolate Pie Crust

Use a Food Processor

A food processor makes this recipe incredibly quick and easy by grinding the sunflower seeds and mixing everything together evenly. You could also use a hand electric mixer. 

Press the Crust Firmly

When pressing the crust into the pie pan, use the bottom of a measuring cup or glass bowl to pack it tightly.

This ensures the crust holds together well when slicing.

Chill Before Filling

Allow the crust to chill in the refrigerator before adding the pie filling. This helps the butter or coconut oil solidify and keeps the crust firm.

Use Plastic Wrap for Storage

If making the crust ahead of time, cover it tightly with plastic wrap to prevent it from drying out in the refrigerator.

Can I Make This in a Springform Pan?

Yes! This crust works wonderfully in a springform pan, especially for desserts like:

• Keto cheesecakes

• Chocolate mousse cakes

• Layered no-bake desserts

A springform pan makes it easier to remove slices cleanly without damaging the crust.

Best Fillings for This Keto Chocolate Pie Crust

This versatile low carb chocolate crust works with so many different desserts.

Some of my favorite keto pie recipes that pair perfectly with this crust include:

• Keto Chocolate Peanut Butter Pie

• Low Carb Grasshopper Mousse Pie

• Chocolate Samoa Pie

• Sugar Free Chocolate Mousse Pie

• No Bake Cheesecake Filling

• Whipped Cream Chocolate Pie

The rich chocolate flavor of the crust pairs beautifully with creamy fillings like cream cheese, coconut cream, whipped cream, or chocolate mousse.

Can I swap the coconut flour?

No, it isn’t easy to swap coconut flour with other low carb keto flours because coconut flour is quite dense and requires more liquids for moisture.

For example, 1/4 cup coconut flour is about equal to 1 cup almond flour. 

For this easy no bake pie crust, I promise, you won’t taste the coconut flavor since the chocolate flavor is the star. 

Can I Use Coconut Oil Instead of Butter?

Absolutely.

This recipe works with either:

• Melted butter

• Melted coconut oil

Using coconut oil makes the crust completely dairy free, while butter adds a slightly richer flavor.

Both options work perfectly in this no bake keto pie crust.

Can I use raw cacao powder instead of cocoa powder?

Yes you can swap cacao powder and cocoa powder evenly in any recipes.

Can I freeze this no bake chocolate pie recipe?

Yes you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

How do I store this no bake keto pie crust?

Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.

Easy Keto Dessert Recipes for filling this No Bake Pie Crust

Chocolate Cream Pie

Keto Chocolate Mousse

Chocolate Pudding

Creamy Peanut Butter Filling for this cheesecake peanut butter dessert

Frozen Strawberry Cheesecake Pie

Cottage Cheese Lemon Fluff

No Bake Keto Chocolate Crust

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No Bake Keto Chocolate Pie Crust (Low Carb, Nut Free, Gluten Free)

If you’re looking for a simple, delicious, and versatile keto pie crust, this no bake chocolate pie crust is one you’ll come back to again and again.

It’s rich in chocolate flavor, incredibly easy to make, and perfect for everything from grasshopper mousse pie to chocolate peanut butter pie.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 127kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup sunflower seeds raw, unsalted  or sunflower meal or almonds or almond meal if no nut allergy
• 1/2 cup unsweetened cocoa powder
• 1/2 cup coconut flour
• 1/2 cup Monk Fruit Allulose powdered sweetener or any sweetener of choice
• 1/2 tsp salt
• 8 tbsp unsalted butter room temperature or melted coconut oil

Instructions

• Place all ingredients into a food processor and process until smooth. Grease a 9-inch pie pan.
• Press into pie pan.
• Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
• Storage; you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

Video

Notes

1 g net carb

This recipe was first published in Feb. 2017.

Nutrition

Serving: 1serving | Calories: 127kcal | Carbohydrates: 5g | Protein: 2g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 20mg | Sodium: 157mg | Potassium: 38mg | Fiber: 4g | Sugar: 0.2g | Vitamin A: 236IU | Vitamin C: 0.1mg | Calcium: 7mg | Iron: 0.3mg

The post Easy No Bake Low Carb Keto Chocolate Pie Crust Recipe appeared first on Sugar-Free Mom.

Keto Easter Eggs

This sweet treat is an amazingly, fairly easy recipe that is simply perfect for including in your kids Easter basket!  Easter season is here and this is the best Easter dessert for all the family and friends, even those not following a low carb diet!

My daughter’s favorite Easter candy is always peanut butter eggs. For years now for all our Easter celebrations, she asks me to make my healthy peanut butter eggs and I love that she thinks mine are better than any store bought variety.

It was my daughter and hubby who then suggested combining the peanut butter and caramel after they saw that Reese’s had done it.

I was honestly skeptical of it working since I love my low carb peanut butter eggs and my new caramel eggs on their own and thought the two flavors would compete, but I was wrong!

My hubby and daughter say these taste like the real thing, but even better actually!

The creamy peanut butter layer with the creamy caramel is a match made in heaven! Don’t knock it till you try it! 

Carbs in Reese’s Eggs

If you’re following a keto diet or a low carb diet and sugar free diet, you will want to steer clear of any of Reese’s peanut butter eggs or their newest variety that includes a layer of caramel. 

According to Cronometer, one Reese’s Peanut Butter egg has 18 grams total carbs, 170 calories, 10 grams fat, 16 grams sugar and 1 gram dietary fiber, so that’s 17 grams net carbs. 

The added sugar and carbs in these surely kick you out of ketosis and spike your blood sugar. 

Carbs in Keto Peanut Butter Caramel Eggs

While there’s a few extra steps to make these combination Easter egg recipe as opposed to making the homemade peanut butter eggs or just the caramel Easter eggs, these are worth it! 

Just 4 total grams of carbs or 3 g net carb per egg! Nutrition label has the rest of the information below in the recipe card, bottom of this blog post. 

Can you swap the peanut butter?

Yes if you have a peanut allergy, you can swap out the peanut butter with almond butter or macadamia nut butter for a peanut free version or use sunflower seed butter for a tree nut free version. 

Can I make these Easter eggs dairy free?

You could swap the heavy cream for the caramel with canned coconut milk and the butter with coconut oil if you want to make these dairy free.

For the chocolate coating, you will need to purchase a chocolate bar or chocolate chips that specify dairy free, like the brand Enjoy Life.

Low Carb Sweetener Guide

If you want to change the low carb sweetener I used, please see my conversion chart to decide how much to use.

I recommend using a powdered sweetener to replace the liquid sweetener in the caramel and one that does not contain erythritol or your caramel will crystalize. 

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

When I recently made these for my daughter’s birthday, I adapted the recipe to use a standard peanut butter cup silicone mold instead of shaping them into Easter eggs. This makes them quicker and easier for everyday treats or celebrations.

For this version, I also slightly changed the order of the steps.

First, I coated the bottom of the silicone mold with melted chocolate and froze it until firm. Then I added the peanut butter layer and froze that while I prepared the caramel.

However, I only froze the peanut butter layer for about 15 minutes, which turned out not to be quite long enough. When I poured the warm caramel over the peanut butter layer, it softened the peanut butter and the layers blended together a bit.

They still taste incredible, but the layers aren’t as visually distinct as in the original Easter egg method.

Why the Original Easter Egg Method Creates Better Layers

In the original recipe, the steps are done differently to create clean, distinct layers.

First, the caramel layer is made and frozen in the Easter egg silicone mold until firm. Once frozen, the caramel pieces are popped out and set aside on a baking sheet in the freezer.

Next, the peanut butter layer is made and molded separately.

Remove the frozen caramel egg mold from the freezer and add a spoonful of the peanut butter mixture over each frozen caramel layer, spreading gently to cover.

Place the mold back into the freezer for at least 30 minutes, or until the peanut butter layer is fully firm before moving on to the chocolate coating step.

Tip: Freezing the peanut butter layer long enough is important. If it isn’t fully frozen before adding chocolate, the layers can soften and blend together instead of staying nicely defined.

Which Method Should You Use?

Both methods are delicious, but they produce slightly different results.

If you want the quickest method, the peanut butter cup version works great and is perfect for parties or birthdays.

If you want the most distinct peanut butter and caramel layers, follow the original Easter egg instructions and freeze each layer completely before assembling.

Either way, the combination of creamy peanut butter, buttery caramel, and chocolate makes these one of my family’s favorite sugar free treats.

Best Keto Peanut Butter Caramel Easter Eggs

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Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 hour hour 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 1 minute minute

Servings 12 Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

• 1/2 cup Monk Fruit & Allulose sweetener or 100 grams
• 1/4 cup heavy cream
• 3 tablespoons butter or coconut oil
• 1/2 teaspoon Caramel monk fruit sweetener optional

Peanut Butter Filling

• 1/2 cup Natural peanut butter no sugar added
• 1 tablespoon butter or coconut oil
• 1 teaspoon vanilla liquid stevia or monk fruit sweetener

Chocolate Coating

• 6 ounce sugar free chocolate chips
• 1 tablespoon butter or coconut oil

Instructions

Easter Eggs

Prepare Caramel

• Place the sweetener and butter in a small saucepan over medium low heat. Whisk or use a wooden spoon to continue to stir for about 3 minutes or until golden in color. If butter separates, take off heat and whisk vigorously.
• On low heat, add heavy cream slowly and continue to stir for about 3-5 minutes or until the mixture thickens and coats the back of the spoon. Should be runny but not solid. Remove from heat.
• Fill egg molds just about 1/4 of the way up with caramel and freeze for 30 minutes while you prepare peanut butter layer.

Prepare Peanut Butter Layer

• Add peanut butter and butter to a microwavable bowl or heatproof bowl and melt together for 30 seconds – 1 minute. Stir until smooth. Add sweetener and taste.
• Remove egg mold from freezer and add a spoonful of peanut butter mixture over the frozen caramel. Set it back in the freezer for 30 minutes.

Assembly

• Remove 6 of the frozen peanut butter caramel from egg molds and set aside on a parchment paper lined baking sheet pan. Place the other 6 back in freezer while you work with 6.
• Make chocolate coating by melting the chocolate chips and butter for 30 seconds in the microwave. Or use the double boiler method. 
• Stir until smooth.
• Pour melted chocolate mixture into the 6 empty molds to coat sides of mold, half way up the molds.
• Drop the frozen peanut butter caramel into the chocolate and press down so the chocolate encases the peanut butter caramel.
• Spread more chocolate with a spoon to completely cover egg. Repeat with remaining 6 frozen peanut butter caramel. Refrigerate to set about 30 minutes to set.
• Store in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
• Keep refrigerated until ready to serve. Let them sit out to come to room temperature for just a few minutes.

Standard Size Peanut Butter Cup Directions & Assembly

• Melt the chocolate chips and butter together in a microwave-safe bowl in 30-second intervals, stirring until smooth.

  Spoon a small amount of melted chocolate into the bottom of a silicone peanut butter cup mold. Use the back of a spoon or pastry brush to spread the chocolate slightly up the sides.

  Place the mold in the freezer for about 10 minutes, or until the chocolate is firm.
• Add the peanut butter and butter to a microwave-safe bowl and heat for 30 seconds to 1 minute, stirring until smooth. Stir in the sweetener and mix until combined.
• Remove the mold from the freezer and spoon the peanut butter mixture over the hardened chocolate base. Spread evenly and return the mold to the freezer for about 15–30 minutes to firm up.
• Make the caramel according to the directions in the recipe while the peanut butter layer freezes.
• Spoon a small amount of warm caramel over the peanut butter layer in each mold. Place the mold back into the freezer for at least 15 minutes.
• Cover the caramel with the remaining melted chocolate, spreading gently to seal the cups.
• Place the mold back into the freezer for 20–30 minutes, or until the chocolate is fully set.
• Store in the refrigerator or freezer until ready to serve.

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

Serving: 1egg | Calories: 176kcal | Carbohydrates: 4g | Protein: 4g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 13mg | Sodium: 73mg | Potassium: 1mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 146IU | Calcium: 1mg | Iron: 0.001mg

The post Sugar Free Low Carb Keto Caramel Peanut Butter Eggs appeared first on Sugar-Free Mom.

EASY KETO INSTANT POT CHICKEN CARNITAS (CRISPY & FULL OF BIG FLAVORS)

This easy keto carnitas recipe gives you all the big flavors of traditional Mexican carnitas, but made with shredded chicken instead of pork shoulder and ready in a fraction of the time using your top pressure cooker.

While traditional Mexican carnitas are often made with pork butt or pork shoulder and slow cooked for hours in a slow cooker, this chicken version gives you the same crispy carnitas texture in under an hour.

It’s the perfect recipe for any night of the week when time is short but you still want a flavorful Mexican dish the whole family will love.

If you’re looking for:

• Keto carnitas
• Crispy chicken carnitas
• Instant Pot recipes for busy weeknights
• A versatile Mexican recipe
• Or an easy burrito bowl base

This one checks every box.

WHY THIS CHICKEN CARNITAS RECIPE WORKS

The combination of lime juice, fresh juice from citrus, cumin, oregano, black pepper, kosher salt, garlic, onion, bay leaves and olive oil creates that signature carnitas flavor.

The pressure cooking process keeps the boneless skinless chicken thighs (or whole chicken as written) incredibly tender. Then, broiling transforms the shredded chicken into those irresistible crispy bits that make carnitas recipes so special.

The result?

Juicy meat with crispy edges — just like traditional carnitas, but lighter and higher in protein.

INSTANT POT OR OVEN METHOD

This recipe includes both a pressure cooker version and an oven method.

If you don’t have an Instant Pot, you can use the oven method and still get amazing results. It simply takes longer than the top pressure cooker approach.

You could even adapt this for a slow cooker if needed — just allow several hours for the chicken to become tender enough to shred easily.

Typically you may see pork carnitas recipes more often than chicken and while pork is delicious it does take a very long time to cook.

I actually have a fabulous pork carnitas recipe in my cookbook, Naturally Keto! Regardless if your a pork fan,  I can guarantee you will love this chicken carnitas recipe just as much as you would enjoy pork! Trust me, make this for the family and you will be loved by all!

TIPS FOR THE BEST CRISPY CARNITAS

1. Use a Slotted Spoon

Transfer the shredded chicken to a baking sheet using a slotted spoon. This prevents too much extra liquid from soaking the meat before broiling.

2. Don’t Toss the Cooking Liquid

The cooking liquid is packed with flavor. Save it! If the meat looks dry after broiling, drizzle a little extra liquid back over the top.

You can also:

• Stir it into Mexican cauliflower rice
• Use it in soups
• Freeze it with leftovers in a freezer bag

3. Spread It Out for Crispiness

Spread the shredded chicken in an even layer so the broiler creates crispy bits instead of steaming the meat.

KETO INSTANT POT RECIPES

The instant pot is a wonderful addition to your low carb kitchen. It can cut typical cooking time  by half for most recipes making it the perfect way to enjoy a wonderful home cooked meal on a busy weeknight.

This keto chicken carnitas recipe is made for those nights when time is short. You can get this on the table in under an hour! 

Other keto instant pot recipes you might like:

• Instant Pot Barbacoa Beef
• Instant Pot Corned Beef and Cabbage
• Instant Pot Italian Sausage Pepper Soup
• Instant Pot Cheesecake

SERVING IDEAS (LOW CARB & FAMILY FRIENDLY)

This Mexican dish is incredibly versatile. Serve your keto carnitas:

• In lettuce wraps
• In a burrito bowl over mexican cauliflower rice
• In tacos with your favorite low carb tortillas
• Topped with salsa verde
• With fresh cilantro and red onion
• With sour cream or queso fresco
• Stuffed into enchiladas or my cauliflower antipasto salad
• On top of nachos
• Inside stuffed peppers

You can keep it simple for yourself or build a full burrito bowl for the whole family.

WHY CHOOSE CHICKEN OVER PORK?

While pork shoulder and pork butt make amazing traditional Mexican carnitas, chicken offers:

• Faster cooking time
• Higher protein per serving
• Easier portion control
• Lower fat for midlife macro balance

You still get all the big flavors — just in a lighter, quicker version.

EASY SWAPS & ADDITIONS

Want to customize it? Here are some simple options:

Add fresh cilantro at the end for brightness.

Swap boneless skinless chicken thighs for chicken breast for a leaner option.

Add serrano pepper for extra heat.

Use orange juice in combination with lime juice for a more traditional carnitas flavor (adds carbs, so adjust if strict keto).

Stir in salsa verde before broiling for added flavor.

MEAL PREP & STORAGE

This chicken carnitas recipe is perfect for meal prep.

Store leftovers in an airtight container up to 4 days.

To freeze:

Place shredded chicken with a bit of cooking liquid into a freezer bag. Lay flat and freeze for easy storage.

Reheat in a skillet with a little olive oil to bring back those crispy carnitas edges.

WHY THIS RECIPE FITS MY MIDLIFE MACRO™ APPROACH

If you’ve been around here for a while, you know I don’t just create keto recipes anymore — I focus on moderate fat, higher protein, sustainable low carb for women in midlife.

And this chicken carnitas recipe is a perfect example of that balance.

Traditional carnitas made with pork shoulder or pork butt are delicious, but they’re also significantly higher in fat. That can make it harder to stay in a calorie deficit if fat loss is your goal.

Using chicken instead gives you:

• Higher protein per serving
• More flexibility with fats
• Easier portion control
• Better alignment with a deficit day

This makes it ideal for:

• A high-protein burrito bowl
• Mexican cauliflower rice bowls
• Lettuce wraps
• Or simple shredded chicken with veggies

You can always add fat (olive oil, sour cream, queso fresco, avocado) on maintenance days. But it’s much harder to remove fat once it’s built into the protein source.

That’s why I love using chicken here — it gives you control.

And control = sustainability. Learn More about my Midlife Macro Approach.

KETO INSTANT POT CHICKEN CARNITAS

Print

Keto Instant Pot Crispy Chicken Carnitas

These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor. An oven method has also been provided.

Prep Time 10 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Servings 6

Calories 296kcal

Author Jo Harding

Ingredients

• 3 pounds whole chicken
• 1 onion quartered or (70g)
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 2 teaspoons dried oregano
• 1.75 teaspoons chili powder
• 2.5 teaspoons salt flaked
• 1 teaspoon black pepper cracked
• 3 cloves garlic peeled and crushed
• 2 bay leaves
• 2 tablespoons coconut aminos
• 2 cups chicken broth
• 1 lime zest and juice
• 2 tablespoons extra virgin olive oil
• 15 grams fresh coriander chopped

Instructions

INSTANT POT METHOD

• Add all the ingredients to the Instant Pot except the lime juice, olive oil and coriander. Make sure you add the lime zest, though.
• Cook for 45 minutes on manual high (making sure the valve is shut). Once cooked, release the valve and allow to release for 10 minutes or until you can remove the lid.
• Remove the chicken with a slotted spoon and place on a chopping board. Allow to cool for 15 minutes so not hot and then shred the meat using 2 forks. Discard any bones, gristle and excess skin (just take the nice bits of skin that can be crisped up) and place the meat on a non stick baking tray.
• Drain the juices from the instant pot discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. Add about 6 tbsp of the broth and 2 tbsp of olive oil to the meat in the tray and toss to combine.
• Place under the broiler and broil on high for about 8 – 10 minutes, turning a few times until the skin and meat gets crispy, or to your liking. Toss with lime juice and coriander to serve.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

OVEN METHOD

• Preheat the oven to 400 F or 200C / 180 fan. Place the chicken in a roasting tin, removing the string. Add all the spices and seasoning over the chicken skin plus 1 tbsp of olive oil. Rub. Add the onion, garlic, coconut aminos, chicken stock and lime zest to the tray.
• Cover the chicken with foil and cook for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes until the skin is golden, and the juices run clear when you insert a skewer.

  Note: Depending on the size of your chicken you may need to adjust the timings. On average, 25 minutes per pound plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Allow to rest for 15 minutes and then shred the meat using 2 forks. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the roasting tin discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. The next step is optional for the oven method depending on how crispy your chicken is. Add about 6 tbsp of the broth and 2 tbsp of olive oil and toss to combine. Broil for 5 – 8 minutes or to your liking. Toss with lime juice and coriander to serve. Note you need 3 tbsp of olive oil in total for the oven method.
• If you choose not to broil add 2 tbsp of olive oil with the lime and coriander before serving.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

STORAGE

• Storage: Fridge for 4 days or freezer for 2 months

Notes

Net Carbs 3g

This recipe was first published in February 2021. 

Nutrition

Serving: 1serving @8 ounces | Calories: 296kcal | Carbohydrates: 4g | Protein: 21g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 82mg | Sodium: 1457mg | Potassium: 332mg | Fiber: 1g | Sugar: 1g | Vitamin A: 678IU | Vitamin C: 11mg | Calcium: 41mg | Iron: 2mg

The post Easy Low Carb Keto Instant Pot Chicken Carnitas appeared first on Sugar-Free Mom.

Keto Copycat Girl Scouts Tagalongs

If Tagalongs are your favorite Girl Scout cookies, you’ll love this homemade version.

These keto Tagalong cookies are made with simple ingredients like sesame flour, natural peanut butter, sugar free chocolate chips, vanilla extract, and butter so you can enjoy them during girl scout cookie season without the sugar crash.

The best part? These keto cookies taste just like traditional Peanut Butter Patties but only contain a fraction of the carbs. That means you can enjoy a nostalgic cookie without sabotaging your goals.

Whether you call them Peanut Butter Patties or Tagalongs, these keto Tagalong bars and cookies are one of my favorite keto recipes to make when cravings hit.

KETO HOMEMADE TAGALONG COOKIES

Tagalong cookies, also called Peanut Butter Patties, are one of the most iconic Girl Scout cookies ever made. Traditionally they feature a vanilla flavored shortbread cookie, topped with creamy peanut butter, then coated in chocolate.

Of course the real thing is loaded with sugar and refined flour, which can spike blood sugar and leave you wanting more.

My keto tagalong cookies solve that problem. Instead of traditional flour, the cookie dough uses sesame flour and coconut flour, making these cookies naturally gluten free, grain free, and low carb.

The cookie base bakes on a baking sheet lined with pieces of parchment paper, creating the perfect foundation for the peanut butter layer.

Once the peanut butter filling is added to the top of the cookie, the cookies are dipped in melted dark chocolate chips for that classic smooth chocolate coating.

The final result is a keto treat that tastes indulgent but still fits perfectly into a low carb lifestyle.

TIPS FOR SUGAR FREE  KETO TAGALONGS

When you start with a delicious shortbread cookie base, making keto Tagalong cookies at home becomes incredibly simple.

I actually used my keto thumbprint cookie dough for the base of this recipe. The first step is making the cookie dough and pressing it into round cookies on a lined baking sheet.

Since thumbprint cookies already have an indent in the center of the cookie, they work perfectly for holding the peanut butter filling.

Here are my best tips for perfect homemade keto Tagalongs every time:

Freeze before dipping in chocolate

After adding the peanut butter filling, place the cookies in the freezer for about 20 minutes. This step is very important. If the peanut butter is too soft, the melted chocolate will cause it to slide off the cookie.

Use the right chocolate dipping technique

Do not flip the entire cookie into the chocolate.

Instead:

1. Place the bottom of the cookie into the melted chocolate.
2. Spoon chocolate over the top of the cookie.
3. Lift the cookie with a fork.
4. Gently tap to remove excess chocolate.

This method creates a beautiful smooth chocolate coating without lumps.

Make the cookie indent correctly

Use your thumb or the bottom of a round measuring spoon to create a shallow indent in the center of the cookie. You want the peanut butter filling to spread across most of the top of the cookie, but not reach the edges.

Allow cookies to cool completely

Let the cookies cool on the baking sheet pan before adding the peanut butter filling. Warm cookies are fragile and may crumble under the weight of the filling.

Helpful Baking Tips

These small tips make a big difference when making keto tagalong cookies:

• Use a round cookie cutter if you want perfectly shaped cookies.

• Keep cookie thickness around ¼ inch thickness for the best texture.

• If your dough is sticky, chill it for 10 minutes before shaping.

• Use a large mixing bowl when combining dry ingredients and wet ingredients to prevent overmixing.

CAN YOU USE ANOTHER COOKIE BASE?

Absolutely.

While my keto thumbprint cookies work wonderfully as the cookie base, there are several other keto cookie bases that would also work well.

You could use:

• My Keto Vanilla Wafers

• Slice and bake keto sugar cookies

• Lemon slice cookies (simply remove the lemon flavor)

• Even a slightly thicker shortbread cookie dough

All of these create a sturdy cookie base for the peanut butter filling.

Peanut Butter Filling Options

The peanut butter filling is what really makes these cookies taste like the classic Girl Scout Tagalongs.

For best results, use natural peanut butter or creamy peanut butter with no added sugar. 

If you prefer a slightly firmer filling, refrigerate the mixture for 10 minutes before spreading it on the top of the cookie.

You can also roll the filling into small discs and press them onto each cookie for a cleaner look.

Can You Replace the Peanut Butter?

Yes! If you cannot eat peanut butter, there are several delicious alternatives.

You can substitute:

• Almond butter

• Sunflower butter (sunbutter)

• Macadamia nut butter

• Cashew butter

Sunflower butter is a great option if you need nut free keto cookies, while macadamia butter is one of the lowest carb nut butter options available.

Just make sure whatever you choose is unsweetened.

 Choosing the Best Sugar Free Chocolate Chips

There are many sugar free chocolate chips available today, but not all of them are created equal.

Many brands contain sorbitol or maltitol, which can cause digestive upset and blood sugar spikes.

For the best flavor and texture, I recommend:

• Lily’s Sugar Free Chocolate Chips

• ChocZero chocolate chips

These brands create the perfect smooth chocolate coating for these keto tagalong cookies.

Adding a small amount of coconut oil to the chocolate while melting helps create a thinner chocolate that coats the cookies beautifully.

Low Carb Sweetener Options

For the best texture in these keto Tagalong cookies, I recommend using a powdered low carb sweetener. Powdered sweeteners blend much better into the cookie dough and peanut butter filling, giving you a smoother texture without any graininess.

My favorite sweetener to use now is Monk Fruit Allulose Confectioners. It provides a clean sweetness without the cooling aftertaste that some sugar alcohols can have. It also blends beautifully into both the shortbread cookie base and the peanut butter filling.

Another benefit of using a monk fruit allulose blend is that it helps keep the cookies softer and more similar in texture to the real thing, especially once the smooth chocolate coating hardens.

If you only have a granulated monk fruit sweetener, you can easily turn it into a powdered version by blending it in a high powered blender for about 20 seconds until it becomes a fine powder.

When making keto cookies, powdered sweetener is always the best way to achieve a classic cookie texture without the gritty feel that can sometimes happen with granulated sweeteners.

If you prefer your peanut butter filling a little sweeter, you can add an extra tablespoon of powdered monk fruit sweetener to taste.

Storage Tips

Once the chocolate has hardened, store your keto tagalong cookies in an airtight container.

They can be stored:

• In the refrigerator for up to 1 week

• In the freezer for up to 2 months

These cookies actually taste even better chilled because the peanut butter filling and chocolate coating firm up nicely.

SUGAR FREE KETO TAGALONG COOKIES

Print

Sugar Free Keto Tagalong Cookies (Gluten Free, Low Carb)

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Servings 18 cookies

Calories 141kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Base

• Entire Recipe for Thumbprint Cookies

Filling

• 1/3 cup unsweetened peanut butter
• 1 tablespoon Monk fruit allulose Confectioners or sweetener of choice to taste

Coating

• 9 ounces Sugar Free Chocolate Chips
• 1 tablespoon butter or coconut oil

Instructions

• Make the recipe for the Thumbprint cookies but do not add any filling in step 5. Once out of the oven, allow to cool completely before proceeding.
• Mix the filling ingredients together and taste and adjust sweetener as needed. Fill the 18 cookies with about a teaspoon of the peanut butter filling. Freeze for 30-60 minutes, or until the peanut butter is frozen and no longer wet to the touch.
• Combine the coating ingredients together in a shallow bowl and melt for 30 seconds intervals in the microwave, (of course you can also melt on the stove over low heat if you prefer) stir until smooth and no lumps of chocolate are visible.
• Remove the frozen cookies and place one at a time into the melted chocolate. Spoon the chocolate over the top of the cookie. Use a fork to lift the cookie out of the chocolate and gently tap the fork on the side of the bowl to allow the chocolate to flow over the sides while removing excess from the bottom of the cookie. Place back onto parchment lined baking pan. Once all the cookies have been coated, place pan in the fridge to set for about 30 minutes.
• Storage: Best if kept in the refrigerator in an airtight container for up to 7 days.

Notes

 3 g net carbs

This recipe was first published in March 2021.

Nutrition

Serving: 1cookie | Calories: 141kcal | Carbohydrates: 4g | Protein: 3g | Fat: 10g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 19mg | Sodium: 49mg | Potassium: 3mg | Fiber: 1g | Sugar: 1g | Vitamin A: 15IU | Calcium: 1mg

The post Sugar Free Low Carb Keto Girl Scout Tagalong Cookies appeared first on Sugar-Free Mom.

Easy Sugar Free Peppermint Patties

If you’re a longtime fan of York peppermint patties but living a keto lifestyle, you already know traditional candies are loaded with added sugar, artificial peppermint flavor, maltitol syrup, soy lecithin, palm oil, palm kernel oil, milk fat, and ingredients that just don’t align with a sugar-conscious individual.

But good news.

These Sugar Free Peppermint Patties deliver that creamy texture of peppermint patties, rich dark chocolate coating, and invigorating flavor of peppermint without the sugar crash, without artificial flavors, and make a delicious treat guilt-free.

They’re:

• Sugar-free
• Low carb
• Keto diet approved
• Made with simple, highest quality ingredients
• Easy enough for anyone with a blender
• Perfect for silicone molds or free-form shapes

And yes… hubby says they’re better than the real thing.

Keto Peppermint Patties

Take a bite into a peppermint patty and enjoy the soft minty flavor in every bite! If you’re on a keto diet then traditional peppermint patties are off limits, but it’s very easy to make these sugar free and keto!

I love them even more than knowing I can enjoy 4 little mint peppermint patties for just 1 carb! No guilt and I can stay within my macros. 

I wrote this recipe back in May of 2013 so I felt like a little update was needed. Added a video and some new photos but the basic original recipe wasn’t modified much, but in fact I made the directions a bit easier.

If you’re trying to pull these guilt-free treats with your family who may not be too keen on a keto sweet treat, I’d suggest buying the mold.

That way, they look pretty similar to traditional peppermint patties and they will be more inclined to want to try them.

I’ve made them free forming the shapes which are fine too, but I like the mold shape best as you know you’ve definitely got them all even and with an accurate amount for each one.

 This is one of the older pics I decided to keep as you can see how great than minty filling is. 

The Creamy Minty Filling

The base of this minty filling is softened coconut oil blended with:

• Peppermint extract
• Vanilla extract and/or vanilla liquid stevia
• Heavy cream (or coconut cream for paleo)

The result?

A creamy texture that mimics the classic creamy peppermint center you remember from your favorite candy growing up.

When I first made these years ago, I free-formed them on a baking sheet. They worked beautifully. But once I started using silicone candy molds, they looked just like traditional candies and my picky family was much more willing to try them.

Sometimes presentation matters. 

Silicone molds are perfect for candy making. You don’t need to grease them and everything just easily pops right out.

I used a silicone mold when I made these before and they were a bit larger, but I chose this plastic mold for the mini shape I felt was more resemblant of the patties. 

These received winning approval from my ENTIRE picky family! Hubby, teen and two younger kiddies, plus a friend and her daughter that stopped by as well!

However you decide to make them, they will be a hit. Homemade candy doesn’t have to be so intimidating.

Chocolate Coating Options

You can coat these in:

• Sugar-free chocolate chips sweetened with monk fruit
• 85% dark chocolate
• Melted chocolate made with cocoa butter and cocoa powder
• Sugar-free formula chocolate sweetened with stevia

I like melting chocolate with coconut oil to create a smooth consistency that coats beautifully.

Pro tip: If you want a richer milk chocolate style coating, you can add a tablespoon of heavy cream to your melted chocolate for a softer bite.

Hubby personally prefers the darker chocolate coating because he says it balances the minty freshness better. My teens like it sweeter. So you can adjust depending on your sweet tooth.

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

• Use coconut butter for a slightly thicker texture
• Combine cocoa butter with a little coconut oil for firmness

Keep in mind: coconut oil firms beautifully in the refrigerator but softens quickly at room temperature.

Dairy-Free or Paleo Version

To make paleo:

• Use coconut cream instead of heavy cream
• Choose dark chocolate with no soy lecithin
• Use powdered sweetener that fits paleo guidelines

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

• Powdered sweetener (monk fruit or allulose blend)
• Allulose (for smoother texture)
• A powdered sweetener blend with no added sugar

Taste the filling before freezing- peppermint extract can intensify slightly as it chills.

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

• Best stored refrigerated
• Will soften at room temperature
• Keep chilled for firmer texture

If gifting during the holiday time of year, transport in a cooler if needed.

Husband & Family Review

When I remade these recently with updated photos and video, my husband walked in during chocolate dipping.

He grabbed one straight off the baking sheet before it had fully set.

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

My teens didn’t even realize they were sugar-free until I told them. That’s always the ultimate test in my house.

 Other candy recipes you might like:

• Peanut Butter Easter Eggs
• Peanut Butter Cups
• Cookie Dough Easter Eggs
• Coconut Butter Bunnies

Sugar Free Peppermint Patties 

Print

Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

• 1/2 cup coconut oil softened
• 1 teaspoon peppermint extract
• 1 teaspoons vanilla liquid stevia
• 1 tablespoon heavy cream or coconut cream for paleo

Chocolate Coating

• 5 ounces sugar free chocolate chips or 85% dark chocolate
• 2 tablespoons coconut oil

Instructions

• In a blender add all ingredients except chocolate coating ingredients and blend until combined. Taste and adjust sweetener if needed.
• Spread evenly into molds or free form small circles on a parchment lined baking pan, making circles 2 inches by 1.5 inches. Freeze patties for 20-30 minutes.
• Melt chocolate and coconut oil together in a bowl and mix until smooth. Remove patties from freezer and mold if used.

  Dip one patty into melted chocolate at a time using a fork, tap off excess chocolate and place on parchment lined baking pan.

  Allow to set by refrigerating for 30 minutes. Best if kept refrigerated. 

Video

Notes

This recipe was originally published in 2013, updated in 2019, and refreshed again for 2026 with additional tips, swaps, and detailed instructions to help you create the perfect sugar-free peppermint patties every time.

This is the mold I purchased on Amazon. 

Nutrition

Serving: 4mini patties | Calories: 126kcal | Carbohydrates: 1g | Fat: 13g | Saturated Fat: 10g

The post Easy Sugar Free Low Carb Keto Peppermint Patties appeared first on Sugar-Free Mom.

What is your age and where do you live?

52, Arundel, Maine

How did you find SugarFreeMomTribe.com and when did you join?

I have been following you on FB for YEARS and making recipes here and there. I decided the day before the MMM program started to try one final thing and give up because that is what my doctors were telling me anyway.

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

Yes, my weight issues/struggles started in my early 30’s, like 32/33.

What other weight loss programs had you tried and how successful were they to keep your weight off?

Weight Watchers for years and it worked until it didn’t, My Fitness Pal (calories), then I tried increasing my protein intake, HITT workouts, running, NOTHING budged the scale. Not even ½ pound. Nothing.

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

 I have lost 34 pounds to date. I can bend over and tie my shoes without gasping for air because my stomach was so big!!

I am now in a size 6 pants. I haven’t been a size 6 since I was 19/20 and that was very short lived – I only had one pair of size 6 jeans because it didn’t last long. I averaged a size 8 most of my life until 32/33.

Measurements on 8/4/2025 were:

Hips 44

Chest 42

Waist 41

Arms 12.5

Thighs 20

Measurements on 2/22/2026

Hips 37

Chest 34.5 (boy do my bras feel different!!)

Waist 33.5

Arms 11

Thighs 20

What were you typically eating before making this lifestyle change?

My portions were out of control. I was eating enough for 2 but when I tried to decrease my portions in the past, I’d get the shakes, feel weak, and dizzy but not this time because I am fueling my body with the RIGHT foods this time.

What sugarfreemom resources have helped you?

The dessert recipes because I am going to be honest, I will never give up my sweets completely. The tribe has been extremely helpful and inspiring for sure.

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

I used to have 3 meals, 2 snacks and a dessert. Now I have 3 meals and no dessert MOST days.

Some days (around my period), I find myself unreasonable hungry so I will have a Zevia or pork rinds (I hate them) if I am hungry enough and that has been working/helping. I will also, brush my teeth or chew some Pur cinnamon gum to chase the urge away.

Do you exercise?

My weekly exercise is: 30 minutes on the treadmill at 3.4, and 1.5 elevation, and a 16 pound weighted vest. 3-4 “toning”: one leg day, one arm day, and my Ab and butt day rotate. Nothing drastic or intense. This is something I do not mind doing and only don’t do if I am very sick.

What have you learned from your journey?

It is possible if you are educated by someone who knows what they are talking about.

Final thoughts or takeaways you want to share.

You gave me the tools I needed to help me fit those puzzle pieces together.

I am a very simple person. I have found a combination that works for me, and I enjoy, and I have pretty much eaten the same thing for breakfast, lunch, and supper since August 4^th.

I have stuck with this as it works. I am satisfied 90% of the time (the weeks of my period are rough, always have been), and my meal prep is under an hour and this all works for me 1,000%.

If not, I would have failed by now like I did with ALL my other efforts.

If you want it bad enough, you CAN do it, and it is worth it.

Learn more about the Midlife Macros™ Method Here as well as the Midlife Macros™ Meal Plans.

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

Best Keto Coconut Flour Bread Recipe

This is a quick bread, meaning no bread machine is needed. It is a low carb bread recipe of your dreams! No, I mean it, this is the best keto bread made with the use of coconut flour, you will ever find on the internet and perfect for a keto diet.

None will compare, not even an almond flour bread recipe! You probably have all the ingredients need to make this easy low carb bread!

 Keto Bread versus Cloud Bread

Following a low-carb diet now for the last 5 years has led me to the deepest desire to make a real sandwich bread. The biggest struggle with making a keto bread is that in my home, my youngest has a tree nut allergy and almond flour isn’t something I can use.

Learning to work with coconut flour has been challenging to say the least, but with the right amount of liquid, masterpieces can happen and this low carb bread is one of them!

The biggest difference with this bread and my  Cloud Bread recipe is that it has substance. While the cloud bread is low carb, many people find it to have an egg taste.

It is great for making Cloud Bread French Toast, I felt it wasn’t quite right for typical sandwiches I was hoping for, it’s very airy and light. So the experimenting with coconut flour has continued for quite a few years.

Low Carb Bread versus Traditional Bread with Gluten

The biggest issue and challenge with low carb bread recipes is always the lack of using gluten which comes from refined flours.

Since there’s no refined flours, wheat flour and no gluten in this recipe, replicating that chewy bite, soft airy texture and melt in your mouth flavor, has to be created in some other way.

I’ve done this with xanthan gum and aluminum free baking powder. This combination, plus a little bit of fiber from ground flaxseed is what makes this low carb bread resemble that texture you might remember from your prior carb eating.

Soft Pliable Coconut Flour Bread

A little bit of toasted sesame seeds on top before baking and this was the most amazing sandwich I’ve enjoyed in years! I couldn’t wait to finish the photos so I could devour it!

Most often when baking a bread with a 1/2 cup of coconut flour, it’s quite dense, almost pound cake style. Many people who have tried coconut flour recipes think they hate coconut flour.

It’s not the case in this recipe! It’s the flaxseed that makes this perfect I think!

I recently made this Low Carb Flax Meal Bread and that’s what gave me the idea to add some flax to this bread. The Flax Meal bread uses almond flour and has dairy in it so both of my kids can’t enjoy that gluten-free recipe. I knew I had to develop something for my kids to enjoy as well and this one is it!

How to Make Dairy Free Coconut Flour Bread

This coconut flour bread recipe can be made paleo simply by the heavy cream swap I mention in the recipe. My daughter has been having some issues with her stomach and dairy seems to be the culprit.

So for a time now I’ve got plans to deliver more paleo recipes since my dear daughter is so sad about the loss of her beloved cream cheese, sour cream, and basically any cheese for that matter.

She’s especially sad about the Keto Fathead Low Carb Cinnamon Rolls she loves that I make. I don’t know if I can make those dairy free, but I may certainly try for her sake!

More Keto Bread Recipes:

Dairy Free Cloud Bread

Dairy Cloud Bread Loaf

Keto Sub Rolls

Low Carb Keto Bagels

Storage Tips Keto Bread

Obviously a homemade loaf of bread doesn’t have all the artificial ingredients that make store bought, regular wheat bread on shelves has so it won’t last as long as they do. After this keto coconut bread is cooled completely on a cooling rack, you can slice it and wrap it in aluminum foil.

If you plan to eat it over the next 2-3 days it can stay on the counter. If you think you’ll need a bit longer, you can store in the freezer wrapped well in an airtight container, with parchment between the slices. Then pull out the slices you want in the morning and toast.

You can do the same in the refrigerator and the bread should last up to 7 days refrigerated.

Store in airtight container:

Freezer: parchment between slices

Counter: 2–3 days

Refrigerator: up to 7 days

Best Tips for Keto Bread made with Coconut Flour!

A few notes: If you have chickens and very large eggs compared to store bought chicken eggs, you should use just 4-5 instead of 6.

This bread is not sweet although you see the sweetener in there. The slight hint of sweetness is needed in case you have a child like mine who can detect any coconut in a recipe.

Make sure your baking powder is aluminum free because it will cause most baked goods to turn green and have a tinny flavor.

I used an 8 by 4 (1.5 quart) loaf pan. If you use a 9 by 5, you won’t get the height I have in my photos.

If you love savory breads, try adding some onion and garlic powder to the mix!

Hope you enjoy this fantastic “bread”!

UPDATE: I’ve heard a lot of people say in comments it’s too much cinnamon so I reduced it by half when I made it again for our family and it was lighter in color than in my pics. I also reduced the sweetener by half and it tasted just fine, just a hint of sweetness.

I also made my slices thinner and adjusted the amount of slices you can get in this loaf, I’m updating the nutrition info for 14 slices as opposed to what it was originally as just 12 slices. I’m sticking by my decision to use 1 tsp of cinnamon as I just love it with the look of wheat bread.

Egg Size Matters

The eggs will always be a problem as far as size. If you use store bought eggs that say large, they are really small compared to eggs from chickens I have.

To make this easier on everyone I measured the small chicken eggs I’ve used and placed the amount in ounces to give you a better idea.

If you measure out the eggs you have and they are very large then you may only need 4-5. If after you’ve adjusted the egg amount and it still seems wet to you, reduce the oil to 1/3 cup. 

UPDATE MAY 28, 2018: I reduced the olive oil to 1/3 cup instead of the orginial recipe using 1/2 cup because a few comments mentioned it was still moist in the center. I also decided to just try water in place of the heavy cream or coconut milk.

BOTH of these changes have equalled perfect success! So whether to have the original recipe printed and that’s working fine for you or you decide to use the below recipes, now that I’ve changed a couple things, either will work just fine! And it reduced the net carb count per slice from 2 to 1 gram per slice!

IMPORTANT RECIPE UPDATE (2026)

After additional testing, I have updated this Easy Keto Coconut Flour Bread recipe to improve texture and simplify ingredients.

Originally this recipe used xanthan gum and sweetener. After testing:

• I replaced xanthan gum with unflavored beef gelatin
• I removed sweetener completely
• I tested whipping egg whites separately (no meaningful height difference)
• Texture is lighter and less dense
• Height remains comparable to original
• Flavor is cleaner and less eggy

The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.

If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method.

If You Don’t Want to Use Gelatin OR Xanthan Gum

Some readers prehttps://amzn.to/3PaTybyfer not to use gums or gelatin. Here are alternatives:

Psyllium Husk Powder (Best Structural Alternative)

Replace gelatin with:

1 tablespoon psyllium husk powder

This will:

• Increase elasticity
• Add chew like real bread
• Help prevent bread fall
• Slightly darken color

Use finely ground psyllium for best texture.

Extra Flaxseed Meal

Increase flaxseed meal to ⅔ cup and reduce coconut flour slightly (by 1 tablespoon).

This increases structure but may create a denser loaf.

Whipped Egg Whites

You can separate eggs and whip whites to soft peaks.

In my recent testing: Height difference was minimal.

So this step is optional.

This Keto Coconut Flour bread makes excellent:

• French toast
• Bread crumbs
• Bread pudding
• Thin slices for sandwiches

LOW CARB Keto COCONUT FLOUR BREAD

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Keto Low Carb Coconut Flour Bread

2026 Update: Originally this recipe used xanthan gum and sweetener. After testing: I replaced 1 tsp xanthan gum with unflavored beef gelatin, I removed sweetener completely, I tested whipping egg whites separately (no meaningful height difference) Height remains comparable to original. The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.

If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method. Nutrition info is updated for 12 slices.

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 12 @1 slice

Calories 137kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Bread Batter

• 6 eggs or 1- 1/4 cup total (room temperature)
• 1/3 cup olive oil or coconut oil or butter
• 1/3 cup water or heavy cream or coconut milk
• 1/2 cup coconut flour
• 1/2 cup ground flaxseed
• 1 tbsp baking powder aluminum free
• 2 tsp ground cinnamon
• 1/2 tsp salt
• 2 tbsp sesame seeds optional

Bloom Gelatin

• 2 tsp gelatin
• 2 tbsp water

US Customary – Metric

Instructions

• Preheat oven to 375 degrees F. 
• Line a 1.5 Quart (8 by 4) loaf pan, with parchment paper.
• Sprinkle 2 teaspoons gelatin over 2 tablespoons cool water. Let sit 5 minutes. Warm gently until just melted and stir to remove lumps. Set aside.
• In a stand mixer place the wet ingredients: eggs, oil, water or milk and blend until combined. 
• Add the remaining dry ingredients to the mixer and blend until incorporated. Drizzle in the cooled gelatin, mix to combine and pour the batter into the loaf pan.
• Sprinkle optional toasted sesame seeds on top of loaf if desired.
• Bake for 10 minutes then reduce temperature to 350°F and bake another 35-40 minutes, or until: Toothpick comes out clean. Center is set.
• Allow to cool for 30 minutes before removing to a wire rack. 
• Cool completely before slicing into 12 slices.

Storage

• Store in airtight container:

  Counter: 2–3 days

  Refrigerator: up to 7 days

  Freezer: parchment between slices

Video

Notes

2 g Net Carbs per slice

My original recipe was first published in 2017. For the directions I left them as is, not separating the eggs, but for the youtube video, you will see this option. 

Midlife Macro Approved

Nutrition

Serving: 1slice | Calories: 137kcal | Carbohydrates: 5g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 61mg | Potassium: 103mg | Fiber: 3g | Sugar: 0.3g | Vitamin A: 1IU | Vitamin C: 0.01mg | Calcium: 47mg | Iron: 0.1mg

The post Best Easy Low Carb Keto Coconut Flour Bread recipe appeared first on Sugar-Free Mom.

Sugar Free Shamrock Shake

A Mint Chocolate Chip Shamrock Shake Inspired Green Smoothie That Fits Your Midlife Macros™.

If you’ve ever wanted a shamrock shake that actually supports your hormones, blood sugar, and protein goals… this is it.

This Sugar Free Dairy Free Mint Green Protein Smoothie is creamy, refreshing, naturally sweet, and packed with healthy ingredients that truly nourish your body. It’s the perfect green smoothie for St. Patrick’s Day or honestly, any day you want something minty, fun, and energizing.

And yes, it’s that beautiful green color.

Before you scroll past because of the leafy greens, hear me out. The green color might take a minute to get used to, but the creamy texture and minty flavor make this smoothie taste like a mint chocolate chip smoothie or even a healthy shamrock shake.

Only this one won’t spike your blood sugar or leave you hungry an hour later.

Why This Mint Smoothie Aligns With Midlife Macros™

In midlife, we are not chasing low calorie just to be low calorie.

We are chasing:

• Adequate protein
• Moderate fat
• Controlled carbs
• Stable blood sugar
• Nutrient density

This smoothie delivers exactly that.

With collagen peptides as the base protein, you’re supporting:

• Skin elasticity
• Hair and nails
• Joint health
• Gut lining support

And if you choose to add the optional scoop of unflavored whey protein, you boost total grams of protein significantly — making this a higher protein breakfast option that keeps you satisfied until your next meal.

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

That’s a major protein upgrade for women in perimenopause and menopause who struggle to hit 100g+ per day.

This is how we do “fun” foods in a way that supports our goals.

Simple Ingredients, Big Flavor

One thing I love about this smoothie is that it uses simple ingredients you likely already have in your kitchen. 

Avocado, spinach, collagen, low carb sweetener, almond milk, peppermint extract

That’s it.

No frozen banana or medjool dates, which is in so many store bought smoothis and high in carbs and sugar.

Also minus, coconut water, oat milk and hidden sugars.

Why Avocado Makes This So Creamy

Instead of ice cream, Greek yogurt, or frozen fruit, we use avocado.

Avocado gives:

• Creamy texture
• Healthy monounsaturated fats
• Potassium
• Fiber
• Natural richness

This is what gives that extra creaminess without needing dairy.

If you’ve never used avocado in a smoothie, this is the best way to try it. The minty flavor completely balances it.

The peppermint extract and Liquid Stevia in Peppermint flavor give this smoothie that classic mint smoothie flavor -similar to a mint chocolate chip smoothie or a traditional shamrock shake.

It’s festive for:

• St. Patrick’s Day
• Spring gatherings
• Green smoothie challenges
• Or just when you want something refreshing

You can even top it with:

• Cacao nibs
• Sugar free chocolate chips
• A drizzle of my homemade chocolate sauce
• A sprinkle of cacao powder

Now it tastes like dessert, but it still fits your macros.

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

​This recipe calls for fresh spinach, about 30 grams lightly packed.

Spinach gives:

• Vitamin A
• Vitamin C
• Iron
• Folate
• Potassium

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

Spinach is higher in oxalates compared to some other leafy greens. For most people, occasional spinach in smoothies is not a problem. But if you:

• Or are intentionally lowering oxalates
• Have a history of kidney stones
• Are sensitive to oxalates

You can absolutely swap spinach for:

• Arugula (peppery, more bitter)
• Mixed leafy greens
• Romaine lettuce
• Baby kale (milder than mature kale) 

Arugula especially adds a slightly bitter note that pairs surprisingly well with mint. It also keeps that green smoothie vibe while offering a different phytonutrient profile. 

Rotation is key. I’m always a fan of rotating leafy greens rather than overdoing one.

Choosing the Right Non-Dairy Milk

This recipe uses unsweetened almond milk, but you could also use:

• Other nut milk
• Non-dairy milk blends
• Coconut milk beverage (not canned)
• Cashew milk

I would skip:

• Oat milk (higher carb)
• Sweetened versions
• Coconut water (higher sugar)

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

Originally this recipe used whey protein, but now I’ve made whey optional.

Why? Because many of you want dairy free options.

Collagen peptides:

• Dissolve easily
• Support gut lining
• Support joints and skin
• Are dairy free
• Are very gentle on digestion

If you tolerate dairy and want higher grams of protein, adding unflavored whey protein makes this a true protein powerhouse.

Just know: If you add whey, it is no longer dairy free.

How This Supports Blood Sugar

There’s:

• No frozen fruit
• No frozen banana
• No medjool dates

The natural sweetness comes from stevia and healthy fat from avocado creaminess.

This helps:

• Prevent blood sugar spikes
• Reduce mid-morning crashes
• Reduce cravings later in the day
• Support fat burning in a calorie deficit

That’s how we make smoothies work in midlife -instead of against us.

 Can I use chocolate protein powder?

Yes, but it will shift the color from bright green to more muted. Still delicious.

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

You can, but then it’s not dairy free.

Can I add chia seeds?

Yes — but note that it will thicken more and slightly increase carbs.

Can I use lemon juice?

You can add a tiny splash for brightness, but don’t overdo it with peppermint.

Sugar Free Dairy Free Mint Green Protein Smoothie

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Sugar Free Dairy Free Mint Green Protein Smoothie

Whether you’re celebrating St. Patrick’s Day, craving a mint chocolate chip smoothie, or just wanting a simple, low carb breakfast that aligns with your Midlife Macros™, this is one of the best ways to do it.

And if you’ve never tried anything green like this before…Give it a chance. You just might find your new favorite morning ritual

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/4 cup avocado mashed
• 1 cup fresh spinach about 30 grams (lightly packed)
• 1 scoop collagen peptides
• 1/2 tsp Liquid Stevia Peppermint or to taste
• 1/2 cup unsweetened almond milk or another non dairy milk
• 1/4 tsp peppermint extract
• 1 cup ice

Optional

• 1 scoop unflavored whey protein (26 grams) optional for those not needing dairy free

Instructions

• Place avocado, spinach, protein powder if using and milk in a blender and blend until smooth. Add the Liquid Stevia or sweetener of choice, extract, and ice, and blend until thick. Taste and adjust stevia, as needed.

Notes

This recipe was first published in March 2014. 

Nutritional information above does not include whey protein since it is not dairy free. If you add whey, nutrition info changes to:

Calories: 230, Carbs: 8g, Protein: 29g, Fat:10g, Fiber: 1g, 7 g net carb

Midlife Macros™ Approved

Nutrition

Serving: 1serving | Calories: 155kcal | Carbohydrates: 7g | Protein: 12g | Fat: 10g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 176mg | Potassium: 169mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 2813IU | Vitamin C: 8mg | Calcium: 37mg | Iron: 1mg

The post Sugar Free Dairy Free Mint Green Protein Smoothie appeared first on Sugar-Free Mom.

Sugar Free Keto Blizzard Recipe

​High Protein • Low Carb • No Corn Syrup • Better Than Dairy Queen

If you’ve ever stood in line at Dairy Queen staring at the menu and wondering how many grams of carbs are in a Blizzard… this one’s for you.

During the Blizzard of 2026 here in Rhode Island (yes, the real snow kind-not the ice cream kind), I decided to make my own sugar-free keto blizzard at home.

No driving bans. Without High corn syrup or blood sugar spike.

And honestly? It might be better than the original. Actually I wouldn’t know as I have never tasted one, for real! 

This easy, healthy, sugar free, low carb keto Blizzard recipe is thick, creamy, packed with 23 grams of protein, and fits beautifully into a keto diet, a low carb diet, or my Midlife Macro™ approach.

If you have a sweet tooth but want your dessert to support your goals — keep reading.

Why Make a Sugar-Free Keto Blizzard at Home?

Let’s be real.

Traditional Dairy Queen Blizzards are loaded with:

• Corn syrup
• Added sugar
• Ice cream cones and mix-ins high in carbs
• More grams of fat and sugar than most people realize

That combo can spike blood sugar, derail your keto lifestyle, and leave you hungrier later.

But when you make it at home?

You control:

• The sweetener (no coconut sugar, no corn syrup)
• The grams of carbs
• Amount of protein
• How much grams of fat
• The choice of flavor add in options

And you can make it Midlife Macro™ friendly — higher protein, moderate fat, controlled carbs.

This isn’t just a dessert. You won’t even believe the ingredient that makes it so quick and easy and creamy!

It’s a strategic low carb meal component if you need more protein for the day.

Can This Fit a Ketogenic Diet?

Yes and here’s why.

Many people assume keto means just high fat. But true nutritional ketosis depends on:

• Controlled grams of carbs
• Adequate protein
• Moderate healthy fats

This recipe keeps carbs low at 6g per serving (before add-ins) and avoids blood sugar spikes from traditional ice cream.

It’s also a great option if you’re pairing it with something savory like a bunless burger for dinner and want a low carb dessert afterward.

Why This Works for Midlife Macros™

If you’re following my Midlife Macro™ strategy (calorie deficit 6 days, maintenance 1 day), this is a powerful tool.

Many keto recipes are heavy in healthy fats but low in protein. While healthy fats are important, midlife women especially need adequate protein for:

• Muscle preservation
• Metabolic support
• Blood sugar stability
• Hormone balance

With 23g protein and just 6g fat per serving, this fits beautifully into a moderate fat, high protein approach.

It satisfies your sweet tooth without wrecking your macros.

Is This Better Than Dairy Queen?

If you’re on TikTok, you’ve probably seen people uploading “make Dairy Queen at home” videos. Many are loaded with sugar-free pudding mixes or ingredients that still spike blood sugar.

This recipe is:

• No corn syrup or coconut sugar
• Zero hidden starches or mystery stabilizers

Just simple whole food ingredients.

Even if you’re not a TikTok user, this is one of those keto recipes that feels indulgent but supports your keto lifestyle.

Flavor Variations

The best part about homemade sugar-free keto blizzards? You control the mix-ins.

Here are some keto options:

Peanut Butter Cup Style

Add:

• Sugar Free Peanut butter chips
• A drizzle of natural peanut butter

Birthday Cake Style

Add:

• A drop of almond extract
• Sugar free sprinkles

Chocolate Lover

Add:

• Sugar Free Milk chocolate chips
• Cocoa powder blended into base

Cookies & Cream

Use crushed low carb cookies.

These flavor variations let you keep things exciting while staying aligned with your low carb diet.

Tips for the Perfect Texture

• Use a shallow bowl for even freezing.
• Don’t overfreeze or it will become too solid.
• Stir halfway through freezing.
• If it gets too firm, let it sit at room temperature for 5 minutes.

You want thick and scoopable- just like a real Blizzard.

Can I use coconut sugar?

No. Coconut sugar is still sugar and will raise blood sugar.

Can I skip whey protein?

I would not recommend it.  You’ll reduce the grams of protein significantly and change the texture.

Does this taste like cottage cheese?

No. Once blended smooth and frozen, it tastes like creamy soft serve.

A Sweet Tooth Solution That Loves You Back

Whether you’re living a keto lifestyle, following a low carb diet, or simply trying to avoid corn syrup and blood sugar crashes, this recipe proves you don’t have to give up dessert.

You can make healthy swaps and still enjoy flavor.

Can you satisfy your sweet tooth and stay aligned with your goals? Absolutley!

Even during a literal blizzard.

Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe

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Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe

This healthy sugar free keto blizzard recipe is so incredibly creamy, delicious and fast to make at home! This keto blizzard has 23 grams of protein! You will be shocked when you see the main ingredient!

Prep Time 5 minutes minutes

Total Time 1 hour hour

Servings 2 servings

Calories 169kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 cup cottage cheese
• 1 scoop unflavored whey or 27 grams
• 2 tbsp low carb sweetener
• 1 tbsp cream cheese
• 1 tsp vanilla extract

Add-ins

• 1 tbsp sugar free milk chocolate chips
• 1 tbsp sugar free white chocolate chips
• 1 tbsp sugar free peanut butter chips
• 1 tbsp sugar free sprinkles

Instructions

• Add cottage cheese, whey, low carb sweetener, vanilla extract and cream cheese to a high powered blender and blend until smooth.
• Pour into a shallow bowl and freeze for 30-40 minutes. Remove and stir in add-ins.  
• Freeze again for 30-45 minutes. Makes 2 servings.

Notes

Nutritional information does not include the choice of add-ins.

Midlife Macro™ Approved

Nutrition

Serving: 1serving | Calories: 169kcal | Carbohydrates: 6g | Protein: 23g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 19mg | Sodium: 100mg | Potassium: 110mg | Sugar: 1g | Vitamin A: 97IU | Calcium: 193mg | Iron: 0.01mg

The post Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe appeared first on Sugar-Free Mom.

The Best Low Carb Ricotta Cake (Keto lemon almond cake)

If you’re from an Italian heritage, you most certainly know about using ricotta cheese in desserts. A traditional Italian ricotta cake is simple, elegant, and incredibly tender.

If you’ve only used ricotta cheese for savory dishes like lasagna, you are in for a delicious dessert surprise.

This keto ricotta cake is a low carb twist on a simple Italian cake — dense yet tender, lightly sweet, and bursting with bright lemon flavor from fresh lemon zest.

A touch of almond extract enhances the natural nuttiness of almond flour, creating the best part of this recipe: a tender cake with incredible creaminess from the ricotta cheese.

It’s the perfect keto cake to enjoy with a cup of coffee, serve as a weeknight dessert, or bring to a special gathering. Whether you follow a ketogenic diet, low carb lifestyle, or just want better blood sugar balance, this cake is a great option the whole family will love.

Easy Keto Ricotta Cake

One of the reasons this is such a great success recipe is that it uses simple ingredients you likely already have in your keto pantry.

No complicated steps. No artificial ingredients. No starchy root vegetables. Just wholesome, real-food baking.

This cake doesn’t rely on baking powder for lift. Instead, whipped egg whites folded into the cake batter create structure and lightness while still keeping that classic dense Italian texture.

The result? A delicious cake with soft peaks inside and golden edges on top.

If you’re brand new to keto recipes, this is a very simple directions type of recipe that gives you confidence in low carb baking.

Almond Flour or Almond Meal?

For this low carb ricotta cake, I use blanched almond flour for its fine texture and light color.

• Almond flour is made from blanched almonds with skins removed.
• Almond meal is made from whole almonds with skins on.

You can use almond meal, but expect a darker, slightly more rustic texture. Both are low carb options, but almond flour creates the most tender cake.

I also like Bob’s Red Mill Almond Flour as well as Anthony’s Almond flour. 

Can I Make This Nut Free?

Yes! If you need a nut free option, you can replace the almond flour with sunflower seed meal.

Sunflower seed meal is simply ground sunflower seeds and works beautifully as a low carb, keto-friendly substitute in many baking recipes. It keeps this ricotta cake tender while still fitting into a low carb or ketogenic diet.

How to Substitute

• Replace the almond flour with an equal amount of finely ground sunflower seed meal (by weight for best results).
• The texture will be very similar to almond meal.
• The flavor is slightly more earthy but still delicious.

Important Tip

Sunflower seed meal can sometimes react with baking soda or baking powder and turn slightly green.

This recipe does not use baking powder or baking soda, so that reaction is very unlikely. However, if you notice a faint green tint after baking, don’t worry — it’s completely safe and does not affect taste.

This makes it a great option for those avoiding almonds, following a nut free diet, or baking for a closed Christian group, school event, or family gathering where allergies may be a concern.

Why This Is The Best Keto Ricotta Cake

• Made with almond flour (not wheat flour)
• Sweetened with Monk Fruit Allulose confectioner’s sugar substitute
• No bitter aftertaste like some erythritol blend sweeteners
• Naturally gluten free
• Perfect balance of lemon flavor and almond extract
• Dense, moist crumb with fluffy egg whites folded to stiff peaks
• A great option for blood sugar control
• Stores beautifully in an airtight container

This recipe is proof you can enjoy essential keto desserts without sacrificing flavor or texture.

Tips for Success

• Make sure egg whites are whipped to stiff peaks using a clean bowl and electric mixer.
• Bring butter and ricotta cheese to room temperature before mixing.
• Use a large bowl for folding so you don’t deflate the egg whites.
• Gently fold using a silicone spatula to keep the batter light.
• Do not overmix once egg whites are added.
• Line your cake pan with parchment paper for easy removal.

Honestly I can’t think of an easier baking recipe than this one if you’re brand new to keto baking. Other recipes you might like are some of my no bake desserts, like my Raspberry Cheesecake Mousse or my No Bake Coffee Cheesecake!

Serving Ideas

• Serve with fresh select fruits like raspberries or strawberries.
• Add a dollop of heavy whipping cream or heavy cream whipped with vanilla.
• Enjoy with a cup of coffee for an afternoon treat.
• Make it in a bundt pan or layer cake style for special occasions.

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

It’s a great recipe whether you’re living a keto lifestyle, following a low carb diet, or simply looking for more natural sweetener options without zero calories artificial ingredients, this cake is a beautiful balance of tradition and health.

KETO ALMOND RICOTTA CAKE

Print

Keto Italian Almond Ricotta Cake

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

Prep Time 35 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 12 servings

Calories 274kcal

Author Brenda Bennett /Sugar Free Mom

Ingredients

• 1/2 cup butter softened
• 1 cup part-skim Ricotta cheese
• 4 eggs separated
• 1 teaspoon almond extract
• 3/4 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon vanilla stevia
• 1/4 teaspoon salt
• 2.5 cups almond flour or 250 grams
• 1 teaspoon lemon zest
• 1/2 teaspoon cream of tartar
• 1/3 cup slivered almonds

Instructions

• Preheat the oven to 325 degrees F. Grease a 9-inch round spring form pan.
• To a stand mixer or a bowl using a handheld mixer, add the butter, ricotta, egg yolks, almond extract, sweetener, stevia and salt. Blend until combined.
• Next add the almond flour and lemon zest and blend again until incorporated. Set aside.
• Add your egg whites to a clean mixing bowl with cream of tartar. Whip egg whites until stiff peaks form.
• Fold half of the egg whites into the almond mixture, then once combined fold in the remaining.
• Pour the batter into the pan and sprinkle with slivered almonds.
• Bake for 40-45 minutes until the edges are golden and a toothpick in the center comes out clean. Cool 10 minutes then use a butter knife to lossen edges before removing sides of spring form pan. Allow to cool completely then dust with confectioners to serve.
• Store in an airtight container in the refirgerator for up to 5 days.

Video

 

Notes

This recipe was first published in June 2019 and updated with video in February 2021.

Net Carbs: 4 g

Nutrition

Serving: 1slice | Calories: 274kcal | Carbohydrates: 6g | Protein: 9g | Fat: 24g | Saturated Fat: 7g | Cholesterol: 85mg | Sodium: 154mg | Potassium: 62mg | Fiber: 2g | Sugar: 1g | Vitamin A: 405IU | Vitamin C: 0.2mg | Calcium: 110mg | Iron: 1.3mg

The post Sugar Free Low Carb Keto Italian Almond Ricotta Cake appeared first on Sugar-Free Mom.

Keto Fluffy Yogurt Pancakes

If you love fluffy pancakes but want something that actually supports your goals instead of spiking your blood sugar, these Easy Keto High Protein Baked Fluffy Yogurt Pancakes are about to become your new favorite breakfast.

This recipe was created completely by accident.

While filming my keto cottage cheese Hawaiian sweet rolls, I swapped the cottage cheese for low fat plain Greek yogurt, skipped the egg white protein powder, and used just 1 cup whey protein powder. Then I thought…

What if I sweeten these slightly and bake them as pancakes instead of rolls?

So I poured the pancake batter into my silicone hamburger mold, baked them low and slow, and they came out perfectly golden brown, fluffy, and sturdy enough to hold toppings.

And just like that — we had a brand new keto pancake recipe.

These are:

• Midlife Macro™ approved
• High protein pancakes
• Just 2g net carbs
• 19 grams of protein per serving
• Made with simple ingredients
• Perfect for busy mornings
• Ideal for low carb breakfasts

Why These Don’t Look Like “Regular” Pancakes

You might notice these don’t look like flat, diner-style regular pancakes and that’s completely intentional.

Because this recipe is built on whipped egg whites and whey protein instead of traditional flour, they bake up taller, sturdier, and more structured, almost like a cross between fluffy pancakes and a soft roll.

That extra lift is exactly what allows them to deliver 19 grams of protein with just 2g net carbs while still staying light and tender inside.

They’re baked, not fried on medium heat in a skillet, which makes them incredibly easy and perfect for busy mornings when you want a high protein breakfast without standing over the stove.

Why These Greek Yogurt Protein Pancakes Work

Unlike regular pancakes made with all purpose flour, oat flour, or cups almond flour, these are built on protein.

There is:

• No coconut flour
• No regular pancake mix
• No added sugars
• No collagen protein powder
• No cream cheese
• No sour cream
• No dairy products beyond yogurt
• No peanut butter
• No coconut oil

Just a strategic combination of:

• Egg whites
• Egg yolks
• Whey protein
• Baking powder
• Monk fruit
• Greek yogurt

The whipped egg whites are the base of these gluten-free pancakes, giving them structure and lift. That’s the secret to getting that fluffy texture without traditional flour.

This is one of the best things about baking with egg whites — you get height and structure without excess fat.

The Midlife Macro™ Advantage

If you’re following my keto diet plan or Midlife Macro™ method, you know the hardest parts of any diet are:

1. Getting enough grams of protein
2. Managing blood sugar
3. Avoiding added sugars
4. Staying satisfied so you’re not snacking all day

Each pancake delivers:

• 143 calories
• 19 grams protein
• 2g net carbs
• 6g fat

This is not a high-fat keto pancake recipe. This is moderate fat, high protein, and metabolically supportive — especially for women in perimenopause and menopause.

And yes — eat the yolks. The yolks provide fat-soluble nutrients and are one of the best things you can include in high protein breakfasts.

Stop skipping them for lower calorie “egg whites only” versions. Your hormones will thank you.

Flavor Variations & Optional Garnishes

These have a lightly sweet taste.

For extra sweetness:

• Add a little vanilla extract
• Top with a small amount of berries
• Add optional blueberry garnishes
• Sprinkle small sugar free dark chocolate chips on top before baking
• Drizzle with sugar-free maple syrup

If you want a healthy twist:

• Add a small amount of fresh fruit
• Serve with full fat Greek yogurt
• Pair with breakfast sausage for even more protein

Keep portions mindful to support blood sugar stability.

Why Whey Protein Works Best

This recipe uses unflavored whey protein powder.

I do not recommend:

• Unflavored collagen peptide alone
• Egg white protein powder
• Regular pancake mix
• Coconut flour substitutions
• Oat flour swaps
• Peanut butter powder additions

The combination of ingredients here creates structure, lift, and moisture.

Changing it will affect the final result.

Can I cook these on the stovetop?

No. This baked method is key for structure and fluffiness. You could of course try not whipping the egg whites and mixing all ingredients together and fry like regular pancakes, but I haven’t tested this method.

Can I use regular pancake flour?

No. This is a keto protein pancake recipe and will not work with other keto flours.

Can I store pancake batter?

No. Bake immediately for best results.

Are these good for busy mornings?

Yes. Make ahead and store in airtight container for quick low carb breakfasts all week.

As a food blogger and recipe developer, sometimes the best creations happen when you’re testing something else.

These easy protein pancakes are:

• Gluten-free
• Low carb
• High protein
• Made with simple ingredients
• Perfect for regular rotation
• A delicious keto breakfast recipe
• Supportive of stable blood sugar

And honestly? They may be one of my new favorite high protein breakfasts.

Don’t Want Whey or Yogurt?

If you’re dairy-sensitive, avoiding whey protein powder, or simply prefer a more carnivore-style approach, I already have a similar option for you.

My Dairy-Free Low Carb Keto Carnivore Protein Pancakes are very close in texture and structure to these baked fluffy yogurt pancakes — just without the Greek yogurt and whey.

That version:

• Uses egg whites as the base
• Is completely dairy-free
• Contains no whey protein
• Fits a strict carnivore or elimination-style plan
• Still delivers high protein with minimal carbs

If you don’t tolerate dairy products well, or you want something even more simple and minimal, that recipe might be the better fit for you.

The biggest difference?

These baked fluffy yogurt pancakes have a slightly softer, lightly sweet taste from the monk fruit and yogurt, while the carnivore version is more neutral and savory.

Both:

• Support blood sugar stability
• Work beautifully for high protein breakfasts
• Are low carb
• Help you hit your grams of protein without relying on regular pancakes or regular pancake mix

So choose the version that works best for your body and your goals.

Easy Keto High Protein Baked Fluffy Yogurt Pancakes

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Easy Keto High Protein Baked Fluffy Yogurt Pancakes

Prep Time 15 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 large pancakes

Calories 143kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 large eggs separated, room temperature
• 1 teaspoon apple cider vinegar or cream of tartar
• 4 ounces low fat plain Greek yogurt or 113 grams
• 1 teaspoon baking powder
• 1 cup whey protein powder or 3 scoops or 86 grams
• 2 teaspoons Monk Fruit liquid sweetener
• pinch salt

Instructions

• Preheat oven at 300 degrees F. Place a silicone hamburger mold onto a baking sheet pan. Set aside.
• Place your egg whites in a stand mixer or electric hand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a bowl with the remaining ingredients and whisk and stir well to combine. You can also just add these ingredients to a blender and blend until smooth.
• Fold in a small amount of egg yolk mixture into the egg white mixture a little at a time until it's all incorporated.
• Spread batter into the 6 capacity silicone mold or fill an extra large muffin cup pan. Mine is 3.5 inch diameter.
• Bake on the middle shelf of oven for 30 minutes or until a toothpick or skewer stick in the center comes out clean and it's golden brown.
• Storage; Place keto rolls in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Video

Nutrition

Serving: 1fluffy pancake | Calories: 143kcal | Carbohydrates: 2g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 31mg | Sodium: 145mg | Potassium: 68mg | Fiber: 0.01g | Sugar: 2g | Vitamin A: 11IU | Calcium: 51mg | Iron: 0.1mg

The post Easy Keto High Protein Baked Fluffy Yogurt Pancakes appeared first on Sugar-Free Mom.

Chaffles vs Traditional Waffles

If you are new to the keto community, cheese chaffles are all the rage these days!

You can find a bunch of different ways to create the classic chaffle on Facebook. They can be a quick breakfast for anyone and require just 2 ingredients; 1 egg and 1/2 cup of shredded mozzarella cheese.

Some keto chaffle recipes use cream cheese and other cheeses for savory chaffles, but for the most part it is basically a cheese waffle. If you haven’t tried them yet, you should!

Though they are made with cheese, these crisp up after cooking them in your waffle iron and are amazing topped with sugar free maple syrup and butter!

Plus, you can go crazy with different variations of this basic chaffle recipe. From savory to sweet options, if you can think of it, you can turn it into a crispy chaffle, like Pizza chaffles, garlic bread chaffles, cookie chaffles, chocolate chaffles, etc. 

Chaffles got its name from Cheese and regular waffles= Chaffles!

I’m not sure who created this concoction, but it works and it works well for those of us on a keto diet or low carb diet.

But the biggest issue with this basic recipe with main ingredients being cheese that works for so many , is that sadly it’s not something those who cannot have dairy can enjoy. My own daughter is dairy free because of stomach issues and this pushed me to create a keto dairy free chaffle for her to enjoy. 

Simple Ingredients for Dairy Free Keto Chaffles

Creating a dairy-free option for a keto chaffle wasn’t an easy task. I first tried using vegan cheese options but really did not like the flavor.

So essentially this dairy free keto chaffle has no cheese in it at all, but it tastes amazing and is just as quick as making a classic keto chaffle.

You only need 5 ingredients to make these: coconut flour, gelatin, egg, mayonnaise, and salt.

You could try swapping shredded mozzarella for vegan cheese in the classic chaffle recipe mixed with one egg to see if you like that.

Most of the vegan cheese I’ve found contains nuts or ingredients I choose not to ingest like soy so vegan cheese is not a nut-free option for many. My youngest has a tree nut allergy so nuts are not an option for us.

Eliminating the cheese from the classic keto chaffle to make a dairy free keto chaffle, doesn’t really make it a chaffle, it’s more just mini waffles, but the name is catchy! 

The recipe is still easy with just 4 ingredients if you don’t count a sprinkle of salt. 

The addition of beef gelatin powder might seem odd, but I created a fantastic Belgian waffles on page 95 of my cookbook, Naturally Keto and decided adding it here for this recipe might work, and it really does create a fluffy texture! 

Keto Chaffle Recipe Variations

Your basic dairy free chaffle recipe is below, which has a nice neutral flavor without added sweetness.

You can always add your favorite sugar free sweetener if you like your traditional chaffle like that for breakfast.

Here are two sweet chaffles to my basic dairy free keto 5 Ingredient chaffle:

Cinnamon Sugar Chaffle

Add 1-2 teaspoons of ground cinnamon to the batter, 1 teaspoon of vanilla extract, 1 tablespoon Brown Sugar Sub, 1 tablespoon Allulose Maple Syrup  or your favorite sugar free keto maple syrup sweetener.

Best Keto Chocolate Chaffles

Add 1 tablespoon of unsweetened cocoa powder or cacao powder, a pinch of salt, and 1/2 teaspoon chocolate liquid stevia. 

Top with coconut cream and sugar free chocolate chips if desired. Dessert chocolate waffles can easily be enjoyed on your keto lifestyle.

Tools to make Dairy Free Keto Chaffles

Dash Mini Waffle Maker-The mini waffle maker is fun, doesn’t take up much space and quick to heat up and makes the best size for a keto low-carb waffle sandwich!

Standard Waffle Maker– If you don’t want to purchase a dash mini waffle iron and you already have a standard waffle maker, you should be able to make typical waffles with this waffle batter. The amount of batter you need for a traditional waffle would equal two mini. 

Can I replace gelatin with collagen peptides?

Collagen peptides will not work to replace gelatin as it does not gel up like gelatin does and the consistency and texture of the dairy free waffle will be altered.

Can I use a different low carb sweetener?

Yes you can use any low carb sweetener you prefer. Please see my complete guide to low carb sweeteners here. 

How do I store these low carb waffles?

Store these low carb waffles in the fridge in an airtight container for up to 3 days.

This recipe for Dairy Free Mini Waffles or Chaffles is in my new book, The 30-Day Sugar Elimination Diet, that will be coming out in December! It’s available now!

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

You do not need to add xanthan gum because the texture is perfect.

Can I add peanut butter?

I have not tested the basic keto chaffle recipe adding peanut butter, but I think if you do add just add one tablespoon.

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

Gather all your ingredients while you let the waffle iron heat up.

Top Tip #2

Be sure to spray the waffle iron prior to pouring batter. Use avocado oil spray for its mild flavor.

Top Tip #3

Whisk your dry ingredients together first then add liquid ingredients to help avoid lumps in the batter.

Top Tip #4

If you don’t like the eggy taste, replace one egg with two egg whites. 

Top Tip #5

If you don’t like coconut flour you can swap it with 2 tablespoons of almond flour but reduce your eggs to just one.

Dairy Free Keto Chaffle Recipe

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Best Keto Dairy Free Low Carb Chaffles

Super quick, easy and dairy free! Easy meal prep option for breakfasts.

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 1 tbsp coconut flour
• 1 tbsp beef gelatin powder
• pinch sea salt
• 2 large eggs
• 1 tbsp mayonnaise

Instructions

• In a small bowl, whisk together the coconut flour, beef gelatin and salt.
• Whisk in the eggs, and mayo into the dry mixture. Spray the waffle maker with avocado oil spray.
• Separate the chaffle batter into thirds and place 1/3 portion into the waffle iron maker.

  Close the lid and wait for the light to shut off, about 2 minutes. Check that it's browned to the desire you like.

  Remove carefully to a plate and spray the waffle maker again with oil spray. Repeat with the remaining 2 portions of batter.
• Enjoy your cooked chaffle immediately or refrigerate and use for a sandwich anytime.

Notes

1 g net carbs

This recipe was first published in February 2020.

Nutrition

Serving: 1chaffle | Calories: 109kcal | Carbohydrates: 2g | Protein: 7g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 146mg | Sodium: 202mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 204IU | Calcium: 21mg | Iron: 1mg

The post Best Gluten Free Dairy Free Low Carb Keto Chaffle appeared first on Sugar-Free Mom.

Keto Low-Carb Caramel sauce

If you’ve been searching for the best keto caramel sauce that tastes like traditional caramel sauce made with real sugar- but without the blood sugar spike-this is it.

This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe is rich, buttery, smooth, and deeply golden with that classic deeper brown caramel flavor you love.

It’s made with simple ingredients, ready in a short time, and perfect for anyone following a keto diet, low carb diet, Atkins diets, or just reducing actual sugar.

Unlike traditional caramel sauce made with white sugar, brown sugar, or table sugar, this homemade keto caramel sauce uses a low carb sweetener that keeps net carbs low while delivering that true caramel flavor.

Let’s make the perfect keto caramel sauce.

Why You’ll Love This Sugar-Free Caramel Sauce

Caramel is one of those delicious toppings that instantly elevates a dessert.  

But traditional caramel sauce is made with real sugar and malt extract, which causes a rapid rise in blood sugar and doesn’t align with a low-carb diet.

Whether drizzled over vanilla low carb ice cream or over French Toast, waffles or, or pancakes or to dip with some fresh berries, it’s comfort food.

Some of you might even enjoy this in your morning coffee!

Making a keto caramel sauce is super easy and requires just some basic ingredients like butter and cream. Any low carb sweetener will work for this recipe, but please read below for the one I think works best! 

This version:

• Has just 1 gram net carbs per tablespoon
• Uses no white sugar or brown sugar
• Is made with heavy cream and unsalted butter
• Thickens beautifully without a candy thermometer
• Stores easily in a mason jar or glass jar
• Reheats perfectly
• Works for keto dessert recipes and low carb recipes

It’s truly a friendly caramel for midlife macros and anyone watching grams of carbs.

MICROWAVE SALTED CARAMEL SAUCE

I adapted this easy recipe for keto caramel sauce from my cookbook , Naturally Keto, which uses a few more ingredients for that perfect caramel flavor, but I wanted to make this recipe a little bit easier with less ingredients.

If you prefer to use the microwave rather than have to stand over the pot on the stove, check out my Keto Microwave Salted Caramel Sauce recipe. 

TOOLS TO MAKE KETO CARAMEL SAUCE

Medium sized sauce pan– If you’re in the market for a really good, non-toxic pan, this stainless steel one is the way to go. 

Large wooden spoon– I stopped using plastic spoons a long time ago, when I learned about all the toxins that can leach when heating. Now all I use are wooden spoons!

Mason jar– I use different sized mason jars for just about everything. To store things in like my Keto Gummy Bears and to keep my ingredients fresh in the fridge, like for my baking soda and my Keto Cereal and Granola. 

Best Keto Sweeteners for Caramel Sauce

Not all keto sweeteners behave the same when heated over medium heat.

Monk Fruit Allulose Blend

My favorite option. It browns beautifully and mimics traditional caramel sauce texture. It doesn’t crystallize like erythritol sweeteners and gives a deeper brown color.

Allulose (Granulated or Liquid)

Allulose works very well because it caramelizes similarly to real sugar. If using half allulose and half monk fruit, that works too.

Erythritol Sweeteners

Due to recent discussions around erythritol sweeteners and adverse reactions in high amounts, I’ve updated older recipes to favor monk fruit allulose blends instead.

Avoid using a popular low carb sweetener that doesn’t caramelize -it won’t produce the best way to achieve caramel flavor.

Obviously this keto caramel sauce is good on everything and anything for dessert! My Butter Pecan Ice Cream would be a delicious as well as my Crustless Vanilla Cheesecake!

This recipe is just enough to use for my new Keto Instant Pot Cheesecake that serves 8!

Storage Tips

If it thickens too much, add a little bit of heavy cream and stir.

Store in a glass jar or mason jar.

Keep in an airtight container in the fridge.

Lasts up to 2 weeks.

Reheat in microwave for 30 seconds or warm gently in a sauce pan over low heat.

Midlife Macro Note

Traditional caramel sauce made with actual sugar is high in total carbohydrate and spikes blood sugar.

This version keeps total carbohydrate and net carbs low, making it supportive for fat loss while still enjoying dessert in small amounts.

Because it’s rich from heavy cream and butter, a tablespoon goes a long way, but yes this can be enjoyed on my midlife macro program.

Can I use coconut milk instead of heavy cream?

Yes. Full-fat coconut milk works well for dairy-free caramel sauce.

Does this taste like traditional caramel sauce?

Yes. Thanks to allulose, it develops a deeper brown and authentic caramel flavor similar to real sugar caramel.

Why did my sauce crystalize?

If you used erythritol sweeteners, they tend to crystalize after refrigeration. Reheat gently to dissolve.

Can I use half allulose?

Yes — half allulose and half monk fruit works beautifully.

Do I need a candy thermometer?

No. This is an easy recipe that does not require precise candy temperature.

With simple ingredients, a medium sauce pan, and about 15 minutes, you can make homemade keto caramel sauce that rivals traditional caramel sauce — without impacting blood sugar.

Whether you’re topping vanilla ice cream, drizzling over cheesecake, or adding it to your favorite keto dessert, this is truly the best keto caramel sauce for anyone living a low-carb diet lifestyle.

SUGAR FREE KETO CARAMEL SAUCE

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Sugar Free Keto Caramel Sauce

This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe proves you don’t need white sugar, brown sugar, malt extract, or actual sugar to create rich caramel recipes.

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Servings 12 tablespoons

Calories 84kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 6 tablespoons butter
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 cup heavy cream
• pinch salt
• 1 teaspoon caramel extract

Instructions

• Place the butter in a medium sized sauce pan over low heat, once melted whisk in the sweetener and cook for 3-4 minutes until nicely browned.
• Pour in the heavy cream and salt and bring to a boil, then simmer for 8-10 minutes until mixture starts to thicken. Once the mixture coats the back of a spoon and is reduced by half, it's done.
• Remove from the heat and stir in the caramel extract.
• Taste and adjust sweetener if needed. Use immediately and/or store in a glass mason jar in the fridge. Reheat in the microwave for 30 seconds.

Notes

This recipe was first published in Jan. 2021.

Nutrition

Serving: 1tablespoon | Calories: 84kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 50mg | Potassium: 2mg | Sugar: 1g | Vitamin A: 175IU | Calcium: 2mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Caramel Sauce Recipe appeared first on Sugar-Free Mom.

French Onion Slow Cooker Chicken Soup (Keto, High Protein & Cozy)

I originally tested this French Onion Slow Cooker Chicken Soup on New Year’s Eve with friends.

It was one of those nights where you want something warm, comforting, and special — but still aligned with how you eat. Everyone loved it. Bowls were scraped clean.

Now it’s February and it’s become a family favorite and been on repeat. While New Year’s Eve is behind us, winter absolutely is not. Cozy soups are still very much in season.

In fact, this is the time of year when we crave warm, rich meals the most, don’t you think?

This recipe takes everything we love about classic French onion soup — the sweet caramelized onions, the deep flavor, the melted cheese — and turns it into a high-protein, low carb, keto French onion chicken recipe that actually satisfies.

And that protein piece? That matters more than ever in midlife.

Why This Is the Best Keto French Onion Chicken Soup for Midlife

Traditional French onion soup is mostly bread, cheese, and broth. Delicious? Yes. Satisfying long term? Not always.

This version swaps in:

• chicken breasts
• yellow onions
• Rich chicken broth
• Creamy, nutty Gruyere cheese
• Fresh thyme and a quick keto bread on top, optional of course

You still get that deep golden brown, caramelized onion flavor. But instead of relying on bread for bulk, we prioritize tender chicken.

The result is an easy French onion chicken soup with:

• Higher protein
• Moderate fat
• Lower net carbs
• Long-lasting satiety

That’s what makes this one of my favorite low carb recipes for winter.

Why Protein Is So Important in Midlife

Let’s talk about something that doesn’t get enough attention: protein and satiety.

As we move through perimenopause and menopause, muscle loss naturally accelerates. If we’re not intentionally prioritizing protein, we lose lean mass. And when we lose muscle, metabolism slows, bones get weaker, and we can’t bounce back from injury as we did when we were younger.

Protein does several powerful things:

• Helps preserve muscle
• Supports blood sugar stability
• Increases satiety
• Reduces cravings later in the day
• Helps prevent overeating

When you eat a bowl of traditional French onion soup, it may taste comforting, but it’s often lacking protein. That can lead to feeling hungry again quickly.

This keto French onion chicken recipe gives you the same comfort-but because it’s built around chicken, it helps you stay full longer.

This fits beautifully into my midlife macro approach:

• High protein
• Moderate fat
• Controlled carbs
• Whole food focused

It’s comfort food with intention.

Serving topping Option 1: 90 second Bread

For New Year’s Eve, I used my 90-second cottage cheese bread.

I made one batch (4 servings) in an 8 by 4 loaf pan and microwaved it for 2.5 minutes, sliced it, then toasted the slices and laid a slice right into each bowl of soup.

Then I:

• Sprinkled extra Gruyere on top
• Ladled hot broth over the bread

That’s it. No broiling.

The bread softens slightly and absorbs that beautiful broth without becoming mushy.

You still get the French onion experience, just with protein-forward bread instead of a carb-heavy baguette.

Serving Topping Option 2: Parmesan Biscotti

Another incredible option!

My savory parmesan biscotti recipe.

These crisp, cheesy slices are perfect for dipping into the soup.

They hold up beautifully in broth and add texture without the heavy carb load of traditional bread.

It feels elegant. Restaurant-worthy. But still aligned with keto, THM recipes, and midlife macros.

Ingredient Swaps & Great Options

You can easily customize this recipe:

Protein Swaps

• Use skinless chicken thighs for more richness.
• Add a splash of Worcestershire sauce.
• Combine chicken broth with a little beef broth for deeper flavor.

Onion Options

• Try white onions or red onions.
• Add a splash of white wine, red wine, or balsamic vinegar while caramelizing.

Fat Options

• Swap olive oil for avocado oil or coconut oil.
• Stir in a little additional butter at the end for extra richness.

Cheese Options

Swiss works beautifully too.

Substitute mozzarella cheese if needed.

Why This Works So Well in Midlife

This soup isn’t just cozy. It’s strategic.

Because it prioritizes protein, it helps:

• Keep you full
• Reduce late-night snacking
• Support muscle retention
• Stabilize blood sugar

Instead of relying on bread and cheese for fullness, we build the base with chicken and caramelized onions.

That’s how you enjoy comfort food without derailing progress.

This is what it looks like when classic comfort food evolves.

Deep flavor. Melted cheese. Sweet onions. Tender chicken.

Still winter. Still cozy.

Just smarter.

Storage & Meal Prep

• Store in an airtight container up to 4 days.
• Freeze in a freezer-safe container up to 3 months.
• Portion into single servings for easy lunches.

Reheat gently over medium heat.

Slow Cooker Low Carb Keto French Onion Chicken Soup

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Slow Cooker Low Carb Keto French Onion Chicken Soup

Prep Time 35 minutes minutes

Cook Time 3 hours hours

Servings 9 servings @ 1.5 cups

Calories 282kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 pounds boneless, skinless chicken breasts
• 5 large yellow onions thinly sliced
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic minced
• 8 cups chicken broth
• 1 teaspoon dried thyme or 1 tbsp fresh
• 1 tablespoon apple cider vinegar
• salt and pepper to taste
• 1.5 cups Gruyere cheese shredded

Optional "Croutons"

• 1 90-second Cottage Cheese bread for each serving

Instructions

Slow Cooker Method

• Heat 2 tablespoons olive oil in a large skillet over medium heat.
• Add 5 large thinly sliced yellow onions.
• Cook for 10–15 minutes, stirring every 2–3 minutes.
• Reduce to medium-low heat and continue cooking until the onions become soft, sweet, and deep golden brown.
• Scrape the flavorful bits from the bottom of the pan — this creates that rich caramelized onion sauce flavor.
• Add the caramelized onions to your slow cooker.
• Place 2 pounds boneless, skinless chicken breasts on top. Add minced garlic, thyme, apple cider vinegar.
• Pour in 8 cups chicken broth.
• Cook on Low for 6–7 hours OR on High for 3–4 hours.
• The chicken is done when it reaches an internal temperature of 165 degrees F. Use a meat thermometer or instant-read thermometer to check.
• Remove the chicken breasts and shred with two forks. Return shredded chicken to the slow cooker.

Stove Top Method

• Caramelize onions in a large Dutch oven as directed above.
• Add chicken breasts, broth, garlic, thyme, vinegar, salt, and pepper. Bring to a boil over medium heat.
• Reduce to a simmer and cook 25–30 minutes.
• Check internal temperature (165 degrees F). Shred chicken and return to pot.

Adding Cheese to Serve

• Option 1: Add Cheese to Individual Bowls (What I Did)

  Ladle hot soup into serving bowls. Add keto bread or croutons if using.

  Top each with shredded Gruyere cheese. Pour hot broth over the top to melt the cheese.

• Option 2: Stir Cheese Into the Entire Slow Cooker or Dutch oven

  If you prefer a richer, more uniform soup:

  Add 1½ cups shredded Gruyere directly to the slow cooker. Stir until fully melted and incorporated.

Storage

• Store in an airtight container up to 4 days. Freeze in a freezer-safe container up to 3 months. Portion into single servings for easy lunches.

Notes

Nutritional information is for soup only, not optional keto bread on top. 

8 g net carbs per serving. One serving is 1.5 cups. 

Midlife Macros™ Approved

See the video tutorial on Pinterest.

Nutrition

Serving: 1serving @ 1.5 cups | Calories: 282kcal | Carbohydrates: 9g | Protein: 30g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 93mg | Sodium: 1053mg | Potassium: 555mg | Fiber: 1g | Sugar: 5g | Vitamin A: 249IU | Vitamin C: 8mg | Calcium: 258mg | Iron: 1mg

The post Slow Cooker Low Carb Keto French Onion Chicken Soup appeared first on Sugar-Free Mom.