30 Minutes Archives - Sugar-Free Mom

Easy Keto High Protein Baked Fluffy Yogurt Pancakes

Brenda Bennett — Mon, 23 Feb 2026 11:00:00 +0000

These Keto High Protein Yogurt Pancakes may not look like your typical pancakes but they are fluffy, baked and have 19 grams of protein for one!

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:

Getting enough grams of protein
Managing blood sugar
Avoiding added sugars
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

Prep Time 15

Total Time 1 5

Servings 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

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

Sugar Free Low Carb Keto Peanut Butter Mug Muffin

Brenda Bennett — Tue, 03 Feb 2026 23:15:52 +0000

If you are looking for a filling, quick, fiber filled, full of protein, low carb, breakfast that will keep you full till lunch, this keto peanut butter mug muffin for you! Made with ground flax, sugar free powdered peanut butter, coconut flour and an egg and it makes an amazing breakfast that will not leave you hunger within an hour.

Sugar Free Peanut Butter Mug Muffin

This sugar free Peanut Butter Muffin or healthy mug cake, whatever you want to call it, is the answer to a busy person’s dream for a healthy breakfast in minutes!

This keto mug cake recipe takes me all the way back to 2013 and honestly, I’m still proud of it.

Before nutrition school. Before making sugar free, delicious low carb recipes then keto recipes.

Before talking about hormones, perimenopause, or midlife metabolism.

Before “high-protein keto desserts” became a thing.

I created this Sugar Free Low Carb Keto Peanut Butter Mug Muffin because I wanted something simple, warm, satisfying, and intentional. Something that would hit the spot without sending me back for seconds… or thirds.

And here we are, more than a decade later, and this easy recipe for a little mug muffin still works even better now that I understand why.

Today I’m updating this post slightly adding new photos but left some of the older ones so you can see how I’ve improved.

Updating not to overhaul it, but to bring it into alignment with what I now teach about midlife macros, blood sugar balance, protein intake, and hormone support-especially for women in perimenopause and menopause.

Why Mug Muffins Still Matter (Especially in Midlife)

If you’ve followed me for any length of time, you know I’m a big believer in single-serve recipes and I also really love a gluten-free mug cake that can satisfy a sweet tooth fast.

Not because we lack willpower.

Not because food is “bad.”

But because decision fatigue and stress are real,especially in midlife.

A keto mug muffin:

removes portion guesswork
satisfies sweet cravings without overeating
supports consistency instead of perfection
fits into a midlife macros low carb or keto lifestyle
and helps prevent the “I already blew it” mindset

This is exactly why this peanut butter mug muffin has remained one of my favorite keto desserts over the years.

The Ingredient I Didn’t Fully Appreciate Back Then: Flaxseed

When I first published this easy keto peanut butter mug cake recipe, I used flaxseed meal because it worked as an almond flour replacement since my youngest son has a tree nut allergy.

What I didn’t fully understand in 2013- but absolutely do now- is how powerful flaxseed is for midlife women.

Health Benefits of Flaxseed for Midlife Women

Flaxseed is rich in:Lignans, which support healthy estrogen metabolism
Soluble fiber, which helps stabilize blood sugar
Omega-3 fatty acids, which support a healthy inflammatory response by reducing chronic inflammation
Gentle digestive support, especially helpful during hormonal shifts

For women in perimenopause and menopause, flaxseed can help support:

blood sugar regulation
hormone balance
satiety and fullness
and reduced cravings

That makes this peanut butter cake mug muffin not just sugar-free and low carb, but strategic.

Why I Use Sugar-Free Powdered Peanut Butter Instead

I use sugar-free powdered peanut butter rather than traditional natural peanut butter and that choice is very intentional.

Powdered peanut butter gives you:

all the peanut flavor
significantly less fat
fewer calories
and a higher protein-to-fat ratio

For women in midlife, this matters.

As hormones shift, many of us no longer thrive on ultra-high fat the way we may have earlier in our keto journey. Instead, we do better with:

adequate protein
moderate fat
stable blood sugar
and meals (or desserts) that feel satisfying without being heavy

Using powdered peanut butter allows this mug muffin to stay aligned with a midlife macro approach, low carb, high protein and moderate fat.

High Protein Matters More Than Ever in Midlife

One of the biggest shifts I’ve made in recent years is prioritizing protein, especially for women over 40.

This mug muffin isn’t just low carb- it’s also high in protein, which helps:

support lean muscle
improve satiety
reduce blood sugar swings
and prevent nighttime cravings

Protein plus fiber plus fat = calm, satisfied, and done.

That’s exactly what we want from any meal or dessert we eat.

Texture & Flavor Notes

This mug muffin has a soft, moist texture, a very similar texture to a baked muffin rather than a cake.

You can customize it easily:

Swap powdered peanut butter for almond butter
Add sugar-free chocolate chips or Lily’s peanut butter chips
Drizzle with warm peanut butter sauce
Top with sugar free whipped cream or coconut cream
Top with a dollop of plain Greek yogurt and Strawberry preserves

It’s incredibly versatile which is why it’s still relevant all these years later.

Why I’m Still Sharing This Recipe Over a Decade Later

This recipe reminds me that:

you can evolve without abandoning what worked
you don’t need extreme rules to succeed
and simple, intentional choices add up

I didn’t know everything back then, but I knew enough to create something that helped women stay consistent.

Now, with what we know about protein, flaxseed, blood sugar, and midlife metabolism, this Sugar Free Low Carb Keto Peanut Butter Mug Muffin is even better.

And sometimes?

One warm, high-protein mug muffin really is enough.

Can I Swap Powdered Peanut Butter for Peanut Flour?

Yes — but with a few important notes.

Powdered peanut butter and peanut flour are similar, but they’re not identical, so the results will be slightly different.

Here’s how they compare:

No added salt unless specified

Sugar-free powdered peanut butter

Made from defatted peanuts
Lightly processed for flavor
Often contains a small amount of added salt
Tends to be a bit smoother and more “peanut-buttery” in taste

Peanut flour

Also made from defatted peanuts
Finer and more neutral in flavor
Slightly drier and more absorbent

How to Swap It Successfully

If you’re using peanut flour instead of powdered peanut butter:

Use the same amount
Expect a slightly drier texture
Add 1–2 teaspoons of more liquid (water, almond milk)
Consider adding a pinch of salt for flavor

More Mug Cake Recipes

Chocolate Peanut Butter Mug Cake

1 minute Chocolate Cake

Sugar Free Red Velvet Mug Cake

Keto Cannoli Mug Cake

Sugar Free Low Carb Keto Peanut Butter Mug Muffin

If you are looking for a filling, quick, fiber filled, full of protein, but low carb, no sugar added breakfast that will keep you full till lunch, this is the muffin for you! Made with ground flax, powdered peanut butter, coconut flour and an egg as well makes an amazing breakfast that will not leave you hunger within an hour.

Prep Time 5

Cook Time 2

Total Time 7

Servings muffin

Calories 163kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1 tablespoon powdered peanut butter
1 tablespoon coconut flour
1 tablespoon ground flaxseed
1 egg
1/4 teaspoon baking powder
1/4 teaspoon vanilla extract
1/2 teaspoon vanilla liquid stevia or sugar substiute of your choice
1/4 cup water plus 1 tablespoon

Instructions

Whisk all ingredients together.
Spray a 7 ounce ramekin with nonstick cooking spray. Pour the batter into the ramekin.
Microwave for 1 minute 30 seconds or bake at 350 degrees for 25 minutes or until a toothpick in center comes out clean.
Enjoy immediately!

Notes

3 g net carbs

This recipe was first published in October 2013.

Midlife Macros™ Approved

Nutrition

The post Sugar Free Low Carb Keto Peanut Butter Mug Muffin appeared first on Sugar-Free Mom.

Best Easy Fluffy Flourless High Protein Keto Rolls

Brenda Bennett — Mon, 19 Jan 2026 11:00:00 +0000

Whether you’re on a keto diet, carnivore diet, low carb diet or just looking to add more protein each day, these fluffy high protein keto rolls are for you and don’t taste like styrofoam!

Best High Protein Keto Rolls

If you’ve been around here for a while, you know cloud bread has been part of my kitchen for nearly a decade.

I first shared my original cloud bread loaf back in 2016, and over the years I’ve continued improving and adapting it based on real life, changing nutritional needs, and especially what works best for midlife women.

Each version I’ve shared has served a purpose — and today, I’m excited to introduce my newest and most balanced version yet:

Best Easy Fluffy Flourless High-Protein Keto Rolls and How They Compare to My Other Cloud Bread Recipes

These rolls are soft, fluffy, savory, and truly satisfying, with 12 grams of protein per roll and just 2 gram of carbs — without being overly high-fat or relying on fillers. All nutritional information is on the printable recipe card at the bottom of this page.

Before we dive into the new recipe, let me walk you through how each cloud bread version is different and why you might choose one over another.

Why the Recipes Look Different (and Why That’s Awesome)

Each version of cloud bread I’ve created over the years uses slightly different protein sources and fats — and that’s why their texture and macros vary.

Some use whey protein powder, some use egg white protein powder, and some combine protein with dairy like cottage cheese for added richness and structure. Even the use of allulose in some recipes helps with color and texture without adding carbs.

My newest version — the Best Easy Fluffy High-Protein Keto Rolls — was born out of necessity (hello, vacation leftovers!) and built to be higher in protein while still delicious, fluffy, and low-carb.

Why These Keto Rolls Are NOT Like Fathead Dough or Yeast Breads

If you’ve ever made fathead dough, you know it relies heavily on melted cheese, often mozzarella and cream cheese, to create structure. While fathead dough has its place in low-carb recipes, it’s very different from these high protein keto rolls.

These rolls:

Do not use melted cheese
Do not rely on almond meal, almond flour, coconut flour, oat fiber, or flaxseed meal
Do not use yeast or require a dough rise like yeast breads

Instead, this is a simple recipe built on real food ingredients — eggs, sour cream, and egg white protein powder — creating a soft crumb and light bread texture without gluten, wheat flour, or vital wheat gluten.

That’s why these are often described as the closest thing to regular bread without actually being bread.

No Psyllium Gels, No Gums, No Guesswork

Many low-carb bread recipes depend on:

Psyllium husk powder
Whole psyllium husk
Xanthan gum
Chia seeds
Hot water activation

While those ingredients can work, they also require exact measurements and can lead to gummy or dense results — especially the first time you make them.

These keto bread rolls skip all of that.

There’s:

No hot water
No gel-forming fibers
No need for a food processor

Instead, the structure comes from whipped egg whites and protein powder, making this a great way to achieve consistent results every time.

Wet Ingredients vs Dry Ingredients (Why It Matters)

This recipe works because of how the wet ingredients and dry ingredients are combined.

Wet ingredients include:

Egg yolks (room temperature for best results)
Sour cream

Dry ingredients include:

Egg white protein powder
Baking powder
Onion powder
Garlic powder
Salt

Whipping the egg whites separately creates lift, while gently folding in the batter preserves air — resulting in keto bread rolls that bake up golden brown, fluffy, and sturdy enough for hamburger buns or hot dog buns.

Why Protein Powder Is the Key Ingredient

Not all protein powders work the same way in low-carb baking.

Across my cloud bread recipes, you’ll see:

Whey protein used for structure and elasticity
Egg white protein powder used for lift and clean texture

This particular recipe relies on egg white protein, making it:

Ideal for those avoiding whey
Easier to digest for some low carbers
A high protein option without added carbs

Each roll contains 12 grams of protein, making these one of the best keto dinner rolls for blood sugar balance and satiety.

Bread Texture Without Wheat Flour or Almond Flour

Many readers ask how keto bread can work without:

Almond flour
Coconut flour
Ground flax seeds

The answer is protein structure, not flour.

Protein powders firm up as they bake, creating a soft crumb that mimics traditional bread texture — without the blood sugar spike associated with regular bread.

This makes these rolls ideal for:

A low-carb diet
A ketogenic diet and carnivore diets
Anyone watching grams of net carbs or blood sugar

Each roll has just 2 grams of carbs, making it a solid option for both keto buns and low-carb buns.

Storage, Next Time Tips, and Best Results

Store rolls in an airtight container or aluminum foil lined with a paper towel on the counter for up to 5 days. Refrigeration will produce a sticky exterior and best toasted.
Freeze for longer storage and reheat as needed
Toasting improves texture and flavor the next time you eat them

For best results:

Use room temperature eggs
Don’t overmix once the egg whites are folded in
Bake on a prepared baking sheet using silicone molds or parchment paper

Why I Created These Keto Rolls

These rolls were created the way so many of my best low-carb recipes are — out of real life necessity.

After coming home from vacation, I had:

Eggs
Sour cream
No cottage cheese
No market trip yet

So I adapted my sheet pan pancake method, adjusted the seasonings, and turned it into a savory, delicious recipe that works as:

Keto buns
Keto bread rolls
A base for sandwiches
A side for soups or dinners

Sometimes the best keto bread recipes aren’t planned — they’re created in the moment.

Cloud Bread Nutrition Comparison

Recipe	Calories (per serving)	Protein (g)	Carbs (g)	Fat (g)
Original Low-Carb Cloud Bread Loaf (sour cream version)	76	8	1	4
Cottage Cheese Cloud Bread	67	9	1	3
Dairy-Free Cloud Bread	112	8	1	9
Best Easy Fluffy High Protein Keto Rolls (NEW)	140	12	2	9

1. Original Low-Carb Cloud Bread Loaf

Best low carb bread for French Toast!

Key Ingredients

Whole eggs + whipped egg whites
Sour cream
Whey protein powder — main protein source
Baking powder + seasonings

Why this matters

Whey protein gives structure and protein without adding carbs.
Dairy (sour cream) adds moisture and richness.
No added sweetener

2. Cottage Cheese Cloud Bread

Best Loaf for slicing and an easy keto bread recipe!

Key Ingredients

Whole eggs + whipped egg whites
Full-Fat Cottage cheese (blended smooth)
Whey protein powder — added structural protein
Egg white protein powder — additional protein + texture
Allulose — for slight sweetness + color
Baking powder + seasonings

Why this matters

Combines two protein sources (whey + egg white protein) with cottage cheese for max protein and structure.
Allulose helps browning and texture without raising carbs.
Cottage cheese contributes moisture and dairy protein.
I even created my own 2% delicious homemade keto cottage cheese recipe!

3. Dairy-Free Cloud Bread

Great recipe if you can’t have any dairy!

Key Ingredients

Whole eggs + whipped egg whites
Mayonnaise — fat & moisture
Egg white protein powder — primary protein source
Liquid allulose — sweetness + browning
Baking powder + cream of tartar + salt

Why this matters

No dairy at all — perfect for dairy sensitivities or elimination diets.
Uses egg white protein powder instead of dairy proteins.
Allulose helps with browning and a slight tender texture.

4. Best Easy Fluffy High Protein Keto Rolls

“I came home from vacation with just eggs and sour cream in the fridge. No whey, no cottage cheese. Hubby was at the market, so I improvised by adapting my sheet-pan pancake method into these savory high-protein keto rolls.”

Key Ingredients

Egg whites whipped to stiff peaks
Egg yolks + sour cream
Egg white protein powder — main protein boost
Baking powder + onion & garlic powder + salt

Why this matters

No whey protein used
Egg white protein keeps the rolls high in protein without gritty texture.
The combination of egg white + yolk batter gives lift and savory roll structure.

More Low Carb Buns you might enjoy:

Keto Hawaiian Sweet Rolls

Keto Brioche Stuffed Rolls

Cheesy Keto Air Fryer Rolls

Can I Swap the Egg White Protein Powder?

This is one of the most common questions I get with high-protein keto bread recipes, so here’s the honest answer based on testing in my own kitchen.

Yes — but with important differences

I tested this recipe using whey protein powder instead of egg white protein powder, and while it does work, the results are not identical.

When Using Egg White Protein Powder (Original Recipe)

Rolls bake in 20–22 minutes
Texture is lighter and fluffier
Better lift and softer crumb
More consistent rise

This is because egg white protein behaves like… eggs. It supports the whipped egg whites, helps trap air, and creates a true cloud-bread texture.

When Using Whey Protein Powder (Tested Swap)

Rolls require longer baking time (28–30 minutes)
Texture is denser and slightly heavier
Less lift and less airy crumb
Still delicious, but not as fluffy

Whey protein sets differently in baking. It firms up more quickly and doesn’t support air the same way egg white protein does, which is why the rolls need extra time in the oven.

Egg Size Matters (More Than You Think)

Another important detail: egg size affects the final texture.

This recipe was tested using large eggs
Using extra-large eggs can add too much moisture
Using medium eggs may result in smaller rolls or less lift

If your eggs are on the larger side, you may need:

A slightly longer bake time
Or slightly smaller portions in the molds

Best Easy Fluffy Flourless High Protein Keto Rolls

Whether you're on a keto diet, carnivore diet, low carb diet or just looking to add more protein each day, these fluffy high protein keto rolls are for you and don't taste like styrofoam!

Prep Time 10

Cook Time 20

Total Time 1 5

Servings rolls

Calories 140kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

6 eggs separated, room temperature
1 teaspoon white vinegar
4 ounces sour cream or 113 grams
1/2 cup unflavored egg white protein powder or see above for swaps
1/2 teaspoon baking powder
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 teaspoon salt
everything bagel seasoning optional

Instructions

Preheat oven at 325 degrees F and place a silicone hamburger mold on top of a 9 by 13 baking sheet pan.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a blender or large bowl with sour cream and then remaining dry ingredients and blend until incorporated and a smooth batter forms.
With the stand mixer on low speed, slowly pour in the egg yolk mixture into the whipped egg whites, until it's all incorporated.
Pour the batter into the mold.
Bake on the middle shelf of preheated oven for 20-22 minutes or until a toothpick or skewer stick in the center comes out clean.
Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat by removing one or two from the freezer and microwaving for 30 seconds to 1 minute and then toast if desired.

Video

Notes

Here’s the video making it on Pinterest.

Nutrition

The post Best Easy Fluffy Flourless High Protein Keto Rolls appeared first on Sugar-Free Mom.

Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free)

Brenda Bennett — Mon, 12 Jan 2026 14:38:16 +0000

When you’re looking for a quick and easy, low carb dinner you can get on the table for the family in under 30 minutes, these easy keto lemon chicken piccata meatballs should be on your menu!

Low Carb Chicken Piccata Meatballs

Just 15 minutes of prep time and about 6–8 minutes per side of cooking time is all it takes to make these low carb chicken piccata meatballs, and they are always a huge hit with my family.

This is one of those easy weeknight dinner recipes that feels special enough to serve guests, yet simple enough for busy weeknights.

These tender chicken meatballs are made with lean ground chicken, formed in a large mixing bowl, then quickly browned in a large skillet over medium heat before finishing in a rich, buttery lemon butter piccata sauce.

The sauce is zesty, bright, and perfectly balanced with fresh lemon juice, lemon zest, briny capers, and a splash of chicken stock or low sodium chicken broth.

This recipe is:

Keto friendly
Gluten-free
Nut-free
Just 2 net carbs per serving

Even family members not following a low carb or keto calorie diet love these meatballs. Serve them over zucchini noodles, spaghetti squash, or cauliflower mash for a complete low carb meal, or alongside green beans sautéed in olive oil.

If you’re feeding non-keto eaters, they’re delicious with egg noodles or even a slice of crusty bread to soak up the extra sauce.

Similar to my classic chicken piccata recipe, this version skips the extra steps of dredging chicken cutlets in flour and egg wash. Instead, the chicken meatballs are mixed once, rolled with wet hands or a cookie scoop, and cooked in a single pan—less mess, less cleanup, and maximum flavor.

Why You’ll Love These Chicken Piccata Meatballs

One-pan recipe using a large skillet
5–7 minutes to brown, then finished in sauce
Made with exact ingredients you likely already have
Perfect for meal prep and stores well in an airtight container
Reheats beautifully the next time you need a quick meal

The meatballs stay incredibly tender, and the sauce thickens just enough to cling to every bite without becoming heavy or gummy.

What is Glucomannan?

For this piccata sauce, I chose to use glucomannan powder instead of xanthan gum as a thickener. I’ve used glucomannan before in recipes like my keto Salisbury steak gravy, and it works beautifully in buttery sauces.

Glucomannan is a natural, water-soluble dietary fiber made from the root of the konjac plant. It’s the same fiber used to make shirataki noodles (also known as Miracle noodles) and has been used for generations in Japanese cooking.

Before discovering glucomannan, I often used xanthan gum, but many people find xanthan gum can become gel-like or slimy, especially if too much is added. Glucomannan thickens sauces smoothly and evenly, giving this lemon butter sauce a silky texture without clumping.

It has become a staple in my low carb kitchen, especially for sauces, gravies, and creamy dishes.

What can I Replace Glucomannan with?

If you don’t have glucomannan on hand, you can substitute xanthan gum using the same amount listed in the recipe. Be sure to whisk it in slowly and avoid over-thickening.

Can the Piccata Sauce Be Made Dairy-Free?

Yes! This friendly chicken piccata meatballs recipe can easily be made dairy-free.

To do so:

Replace the heavy cream with full-fat coconut milk or coconut cream
Keep the lemon juice, capers, and chicken broth the same

The result is still rich and flavorful, with a subtle background creaminess that works beautifully with the zesty lemon.

What can I swap Pork Rinds with?

The pork rinds help bind the meatball ingredients and keep them moist, but there are several easy swaps:

Almond flour – use the same amount
Sesame flour – great for nut-free households
Coconut flour – reduce to ⅓ cup instead of ½ cup

If you’re avoiding pork products or simply don’t enjoy them, these swaps work well without changing the texture too much.

Low Carb Sides to Serve with Lemon Chicken Piccata Meatballs

Cauliflower Rice

Zucchini Noodle Salad

Mashed Cauliflower

Storage & Reheating Tips

The sauce may settle—just stir from the bottom of the skillet to recombine

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

Reheat gently in a skillet over medium heat, adding a splash of chicken stock if needed

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

Easy Low Carb Keto Chicken Piccata Meatballs Recipe

These Low Carb Chicken Piccata Meatballs are the perfect dish when you want something comforting, quick, and full of flavor without spending hours in the kitchen. Whether you’re serving them over veggie noodles or alongside a simple side, they’re proof that low carb dinners can still feel indulgent and satisfying.

Prep Time 15

Cook Time 15

Servings @ 4 meatballs per serving

Calories 379kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Chicken Meatballs

2 pounds ground chicken
1 large egg
1/2 cup pork rind crumbs or see notes above for swaps
1/4 cup fresh parsley
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon lemon zest
1/4 teaspoon black pepper
2 tablespoons avocado oil or coconut oil or olive oil

Piccata Sauce

1.5 cups chicken bone broth
4 cloves garlic minced
1/3 cup heavy cream
1/3 cup lemon juice
1/4 cup capers with juice
1/2 teaspoon gluocomannan optional to thicken
1/4 cup fresh parsley to garnish optional
1/2 lemon optional

Instructions

Meatballs

Mix the egg with dry seasonings, lemon zest, pork rind crumbs, and fresh parsley together in a large bowl. Once combined, mix in the chicken.
Use a large cookie scoop to make 24 meatballs. Place them on a parchment lined baking sheet pan.
Heat the avocado oil in a large cast iron skillet over medium high heat. Place half the meatballs into the skillet and cook until browned. Remove, keep warm, then continue with remaining meatballs and remove. Please note, meatballs will not be fully cooked at this point.

Sauce

To the same skillet you cooked the meatballs in, pour in all the sauce ingredients and bring to a simmer while scraping bits from bottom of skillet. Cook about 5-8 minutes until sauce thickens. Option to thicken quicker is to add gluocamannan.
Once sauce is thickened to your liking, nestle the meatballs back in the sauce. Spoon sauce over the meatballs and cook about 5-8 minutes to finish cooking meatballs through. Internal temperature should be 165 degrees F.
When ready to serve, squirt some lemon juice and fresh chopped parsley over the meatballs.

Notes

Net carbs; 2 grams per serving

This post was first published in February 2022.

Serving size is 4 meatballs

Midlife Macros™ Approved!

Nutrition

The post Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free) appeared first on Sugar-Free Mom.

Best Low Carb Keto Chocolate Crinkle Cookies Recipe

Brenda Bennett — Tue, 09 Dec 2025 11:54:46 +0000

If you are looking for an easy festive holiday cookie this Christmas, these sugar free low carb keto Chocolate Crinkle Cookies are ready in 20 minutes. No chilling required and made in one bowl! Rich chocolate flavor with that classic crinkle look!

Keto Chocolate Crinkle Cookie Recipe

If you’re looking for easy Sugar-Free Low Carb Keto Chocolate Crinkle Cookies to brighten up your holiday season, you’ve just found your new Christmas cookie favorite!

These festive keto chocolate crinkle cookies are made in one medium mixing bowl, require no chilling, and bake in under 10 minutes—a perfect choice for busy holiday baking, cookie exchanges, or last-minute holiday cookie trays.

With deep chocolate flavor, fudgy centers, slightly chewy cookie edges, and that classic crinkle look dusted in powdered sweetener, these cookies taste like a nostalgic Christmas treat—without the wheat flour, brown sugar, or blood-sugar drama.

Regular chocolate crinkle cookies from a Betty Crocker dry mix has 26 grams of total carbs for one cookie! Our low carb crinkle cookies have just 5 grams of carbs per cookie. Much better for anyone on a low carb diet or keto diet wanting classic holiday cookies to share with family or friends.

All nutritional information is at the bottom of this page on the printable recipe card.

Why You’ll Love These Keto Crinkle Cookies

✔ Low carb chocolate crinkle cookies that taste like the classic

✔ Made with wholesome dry ingredients like almond flour, coconut flour, and cacao or unsweetened cocoa powder

✔ Uses your favorite sugar substitute—Monk Fruit, Allulose, or powdered sweetener

✔ No chilling required and minimal effort

✔ Ready in 20 minutes

✔ Perfect for sharing a tray of Christmas cookies, holiday dessert tables, and gifting

✔ Just 5g net carbs per cookie

Whether you’re following a keto diet, low-carb lifestyle, or simply cutting back on sugar, these delicious Christmas cookies come together quickly, store beautifully in an airtight container, and deliver everything you love about chocolate crinkle cookies—minus the sugar.

The Difference between Cacao and Cocoa Powder

Many readers ask about swapping unsweetened cocoa powder for cacao. Here’s the simple breakdown:

Cacao is the purest form of chocolate and offers that bold, deep chocolate flavor.
Cocoa powder (like the kind used in classic cookies or Betty Crocker-style chocolate crinkles) is heated during processing but still works beautifully in keto recipes.

Both work here—use whichever gives you the chocolate cookie dough flavor you love.

Choosing the right Low-Carb Sweeteners in Recipes

This recipe was originally tested with Monk Fruit confectioners sugar-free sweetener, but you can easily use:

Powdered sweetener (erythritol blend)
Allulose
Monk fruit sweetener
Any low-carb sweetener you enjoy

Just avoid using granulated forms, which don’t melt well and can affect the nice cookie dough consistency.

Tip: Visit my Sweetener Guide & Conversion Chart if you want exact amounts for your sugar substitute

How to Make Keto Crinkle Cookies

Ingredients

You need the following ingredients to make these tasty crinkle cookies;

Egg, egg white, low-carb sweetener, butter, vanilla extract, almond flour or see my notes below to make these nut free, coconut flour, cacao or cocoa, xanthan gum (optional, but helps with texture), baking powder, sea salt.

Directions

Preheat the oven to 356F / 180C /160 fan.

In a stand mixer or using a hand electric whisk, whisk the eggs and Swerve until light, about 2 minutes.

Whisk in the melted butter and vanilla extract until combined.

Sprinkle the almond flour, coconut flour, cacao, xanthan, baking powder and salt evenly into the wet mixture and whisk until just combined. Try not to over whisk.

Roll the mix into individual balls. If the mix is a little sticky, wet your hands with a little oil before rolling. Option to place in the fridge if you need to before rolling.

Place the balls on a baking tray lined with parchment paper. Note in the picture, I dusted in a layer of sweetener first, but later decided it’s better just to dust afterwards for a softer cookie or the cookies set harder.

Bake for 7 – 9 minutes, or until the cookies are still a little soft, pressing the cookies slightly down to get the crinkle effect about 1 minute before they look done. They will firm up as they cool. Try not to over bake.

Allow to cool slightly and roll in powdered sweetener.

If storing, option to roll in powdered sugar just before eating as the sweetener will make the cookies set harder.

Nut-Free Keto Crinkle Chocolate Cookies

Yes, these cookies can easily be made nut-free.

Simply replace the almond flour with: Sunflower seed flour (same exact amount)

It behaves very similarly to almond flour and is a perfect option for kids with nut allergies or when baking for a crowd or adding to your holiday cookie tray this season..

Is Coconut a Nut?

No—coconut is a fruit, not a tree nut, despite old FDA labeling.

Many people with tree-nut allergies tolerate coconut safely. My own son, diagnosed with peanut and tree-nut allergies at age 2, has safely eaten coconut for years.

As always, check with your allergist if unsure.

Storage Tips

Store cookies in an airtight container at room temperature for 3 days.

Or freeze for up to 2 months.

If freezing, place parchment between layers so the fudgy centers don’t stick.

More Keto Cookies for your Holiday Christmas Cookie Trays

Low Carb Peanut Butter Blossom Cookies

Low Carb Pecan Snowball Cookies– these are our personal holiday favorite!

Low Carb Classic Thumbprint Cookies

Low Carb Chocolate Biscotti

Easy Sugar Free Fudge

Easy Keto White Chocolate Fudge

Sugar Free Sugar Cookies

Sugar Free Soft Gingerbread Cookies

Keto Crisp Gingerbread Cookies

Keto Caramel Thumbprint Cookies

Low Carb Italian Fig Cookies (Cuccidati)

Keto Hot Cocoa Cookies

Sugar Free Low Carb Cranberry Pistachio Cookies

Sugar Free Keto Nut Free Chocolate Snowball Cookies

Keto Gingerbread Linzer Cookies

KETO CHOCOLATE CRINKLE COOKIES

Keto Chocolate Crinkle Cookies

If you are looking for a super easy festive cookie this Christmas, these keto Chocolate Crinkle Cookies are ready in 20 minutes. No chilling required and made in one bowl, they pair well with a good snuggle blanket and a freshly brewed cup of tea.

Prep Time 10

Cook Time 10

Servings cookies

Calories 131kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 large egg
1 egg white
1/2 cup Monk Fruit confectioners
1/3 cup butter, plus 1 tablespoon melted
1 teaspoon vanilla extract
1 cup almond flour (or 1 cup sunflower seed flour to make nut-free)
3 tablespoons coconut flour
1/2 cup cacao powder or unsweetened cocoa powder
1/8 teaspoon xanthan (Optional, but helps with the texture)
1.5 teaspoons baking powder
1/4 teaspoon salt

Optional: For Christmas

1/4 tablespoon zest of orange
1 teaspoon mixed spice (or cinnamon)

To Serve

3 tablespoons Swerve confectioners to dust

Instructions

Line a large baking sheet / baking tray with parchment paper.
Preheat oven to 350°F / 180°C.
In a stand mixer or using a hand mixer, whisk egg + egg white with your powdered sweetener until light and fluffy—about 2 minutes. Mix in melted butter and vanilla extract until smooth.
Sprinkle in the almond flour, coconut flour, cacao, xanthan, baking powder and salt. Whisk lightly—avoid over-mixing so the cookie dough balls stay tender.
Using your hands or a cookie scoop, form small balls (about 1 tablespoon each). If sticky, wet your hands with a little avocado oil. Place on your prepared baking sheet.
Bake 7–9 minutes until the centers look slightly underdone.
For that signature crinkle look, gently press each cookie down 1 minute before they finish.
While still warm, roll or dust with powdered sugar substitute for the classic snowy-holiday cookie finish.
If storing, option to roll in powdered sugar just before eating as the sweetener will make the cookies set harder.
Storage: In airtight container for 3 days or freezer for 2 months.

Notes

2 g Net Carbs per cookie

This recipe was first published in December 2021.

Nutrition

The post Best Low Carb Keto Chocolate Crinkle Cookies Recipe appeared first on Sugar-Free Mom.

Best Low Carb Gluten Free Keto Chicken Zoodle Soup

Brenda Bennett — Sun, 26 Oct 2025 12:19:28 +0000

There is nothing more comforting on a cold winter day than a warm bowl of chicken “noodle” soup — especially when it nourishes your body instead of spiking your blood sugar. This Low Carb Gluten Free Keto Chicken Zoodle Soup is the ultimate guilt-free comfort food: cozy, flavorful, full of fresh ingredients, and ready in under 30 minutes.

Keto Chicken Zoodle Soup (Low Carb & Gluten Free)

Instead of traditional noodles, this recipe uses spiralized zucchini “zoodles,” making it a delicious keto chicken soup that fits perfectly into a ketogenic lifestyle or low-carb way of eating.

Now that my kids are older, I don’t have to sneak vegetables into every meal anymore — but I still love serving dishes that make all of us feel warm, nourished, and cared for.

When the temperatures drop, when someone in the house needs a little extra comfort, or when I just want an easy weeknight dinner with zero fuss and zero gluten, this soup is one of my favorite ways to gather everyone around the table.

It tastes like home, freezes beautifully, makes incredible leftovers, and keeps me on track with my goals — especially during the fall and winter months.

Zoodle Soup Recipe

If you’ve never tried zoodle soup before, get excited — it’s shockingly satisfying and perfect for keto recipes. Zoodles give you the nostalgic feel of chicken “noodle” soup without the carbs, wheat, or heaviness of traditional pasta.

This recipe is naturally:

✔ Low Carb

✔ Keto Friendly

✔ Gluten Free

✔ Grain Free

✔ High in Protein

✔ Dairy Free (optional)

With just a handful of simple, fresh ingredients like chicken, broth, carrots, onion, garlic, fresh herbs, and zucchini, you’ll have a big bowl of soup of wholesome goodness that soothes both body and soul.

This soup is also fantastic for meal prep, easy to freeze in airtight containers or freezer bags, and makes a perfect freezer meal for future sick days or busy nights.

When I made my lemon poached chicken and broth I knew I wanted to make a chicken soup for the blog, but I don’t eat pasta so I thought the zucchini noodles would be tasty and I was right. They hold their texture and for me it’s just as good as pasta only better knowing it’s low carb!

What Are Zoodles? (Zucchini Noodles 101)

Zoodles are simply spiralized zucchini, sliced into long, pasta-like strands. They’re:

Mild in flavor, making them an ideal noodle replacement

Naturally low in carbs

Gluten- and grain-free

Lower in calories than pasta

Fast-cooking

To make zoodles, you can use:

A spiralizer (best texture)
A julienne peeler
A mandoline
Pre-spiralized zoodles from the store (a great shortcut)

They hold up beautifully in soup when added at the very end — giving that classic “noodle” texture in just minutes.

Why Choose Zoodles Over a Traditional Noodle?

Traditional chicken noodle soup is made with wheat noodles which are high in carbs, gluten and can spike blood sugar quickly.

Zoodles, on the other hand, let you enjoy all the cozy nostalgia of chicken noodle soup while keeping net carbs low.

This keto chicken noodle recipe has only about 4 g net carbs per serving, making it a perfect option for anyone following a keto diet, low carb lifestyle, or gluten free comfort-food approach.

All the rest of the nutritional information is on the printable recipe card at the bottom of this page.

Will zucchini noodles get soggy?

Not if you add them at the end and simmer just 3–5 minutes.

Can I freeze this keto chicken noodle soup with zoodles?

It’s best to freeze without the zucchini noodles and add them fresh when reheating.

Can I use leftover chicken or rotisserie chicken?

Yes — it’s one of the best shortcuts!

Can I make this dairy free?

Absolutely. Just skip the Parmesan garnish.

Keto Noodle Alternatives (If You Don’t Love Zucchini)

Not a zucchini fan, or want to switch it up? Try any of these low carb noodle options:

My Keto Egg Noodles (homemade and tender)
Egg-white noodles or sliced egg-white wraps (store-bought)
Shirataki noodles (konjac)
Palmini noodles (hearts of palm)
Cabbage “noodles” (thin-shredded — shockingly good!)

All of them work in this keto soup recipe, so you can pick your favorite keto noodle option and stay on track.

Instant Pot Variation

Sauté oil, onion, garlic, and carrots on Sauté mode.
Add broth, kale, rosemary, salt, and pepper.
Seal and cook 5 minutes on Manual/High; quick release.
Stir in zoodles and chicken and let sit 5 minutes before serving.

Slow Cooker Variation

Add all ingredients except zucchini noodles to slow cooker.
Cook on Low 5–6 hours or High 2–3 hours.
Add zoodles during the last 10–15 minutes of cook time.

Substitutions

Parmesan cheese for a cozy, salty finish (optional)

Spinach instead of kale

Chicken thighs or rotisserie chicken instead of chicken breast

Bone broth instead of broth for added nutrients

Bay leaf, thyme, or parsley for more classic flavor

Meal Prep, Leftovers & Freezer Tips

Freezer bags work great for stacking flat in small freezer spaces.

Refrigerate: Store in airtight containers up to 4 days.

Freeze: Freeze broth + chicken + veggies without zoodles for best texture (up to 3 months).

Reheat: Add fresh zoodles after reheating so they don’t get soggy.

Optional Lemon Twist

If you love a bright, fresh pop of flavor, add 2 tablespoons fresh lemon juice at the end. My husband prefers less lemon, so I include it as an optional variation — but it does add a lovely, refreshing note to the broth.

Keto Chicken Zoodle Soup

Low Carb Gluten Free Keto Chicken Zoodle Soup

This Low Carb Gluten Free Keto Chicken Zoodle Soup is pure comfort in a bowl — nourishing, satisfying, and simple enough for busy weeknights. Whether you’re embracing a low carb lifestyle, following a keto diet, or simply want a lighter version of the chicken noodle classic you grew up with, this recipe will quickly become a winter favorite in your home, too.

Prep Time 10

Cook Time 20

Total Time 30

Servings @ 1.5 cups

Calories 187kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 tablespoons avocado oil or olive oil or coconut oil
1 cup onion diced
3 cloves garlic minced
1/2 cup carrots (diced)
8 cups homemade chicken broth (bone broth for extra protein and electrolytes)
2 cups kale chopped (or spinach)
2 tbsp fresh rosemary (or 2 teaspoons dried)
8 ounces zucchini noodles spiralized or see notes above for swaps
1 teaspoon sea salt
1/2 teaspoon black pepper
4 cups cooked chicken meat chopped or shredded (rotisserie chicken works!)
2 tbsp optional lemon juice (for a bright flavor variation)

Instructions

Heat oil in a large Dutch oven over medium heat.
Add onion, garlic, and carrots; sauté until softened but not browned.
Pour in broth, add kale and rosemary, and bring to a boil.
Reduce to a simmer, then add zucchini noodles, salt, and pepper.
Cook for 5 minutes, then stir in chicken (and lemon juice, if using).
Remove rosemary sprigs, ladle into bowls, and serve warm. Top with Parmesan if desired.
Makes about 12 cups total.
Storage: Once cooled, store in an airtight container in the fridge for up to 4 days.

Video

Notes

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

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

Midlife Macros Approved!

Nutrition

The post Best Low Carb Gluten Free Keto Chicken Zoodle Soup appeared first on Sugar-Free Mom.

Easy Sugar Free Low Carb Keto Candied Pecans Recipe

Brenda Bennett — Sun, 05 Oct 2025 21:49:57 +0000

These Sweet and Crunchy Keto Candied Pecans are low carb, sugar free and the perfect Holiday Party Snack or Homemade Gift!

Sugar Free Keto Candied Pecans

These sweet, crunchy Sugar-Free Keto Candied Pecans are the perfect low carb holiday season party snack or homemade gift for friends and family.

With simple ingredients and a quick bake time, this recipe delivers that classic candied flavor and texture without sugar — ideal for a keto diet, low carb lifestyle, or anyone who wants a healthier twist on a holiday favorite.

Every year as the holidays approach, I find myself juggling a packed calendar: cooking, baking, hosting, and of course…wrapping gifts.

Thankfully, my husband has taken over wrapping duties since I was pregnant with our youngest — a true Christmas miracle! That frees me up to focus on my favorite part: making delicious low carb and keto recipes to share at parties, give as gifts, and enjoy a sweet treat with my family.

This keto candied pecans recipe has been a holiday staple in my home for years. I love doubling the batch to fill mason jars for gifts, sprinkle over salads, or keep on hand for a sweet and crunchy keto snack.

Unlike traditional candied nuts loaded with sugar, this version uses a blend of sugar-free sweeteners, Monk Fruit Allulose sweetener and sugar-free maple syrup to create that perfect caramelized coating — without spiking blood sugar or kicking you out of ketosis.

Anyone looking to reduce their sugar intake of white sugar during the crazy holiday season whether on a low carb diet or not, this is a great low carb snack!

Why You’ll Love This Keto Candied Pecans Recipe

Low Carb & Sugar Free: Sweetened with a Monk Fruit Allulose Blend and sugar-free maple syrup instead of refined sugar.
Simple Ingredients: Just a few pantry staples make these sweet, crunchy, and irresistible.
Quick & Easy: Prep in 5 minutes and bake until golden.
Versatile: Perfect as a holiday party snack, on top as a salad topper, as a crunchy topping for keto desserts, or packed into mason jars for homemade gifts.
Healthy Fats: Pecans provide satisfying fats and a naturally sweet flavor that pairs beautifully with the cinnamon and maple notes.

In Christmas’s Past, we’ve enjoyed these delicious recipes: Zucchini Lasagna, Spaghetti Squash Lasagna, Brussel Sprout Salad, Asparagus Bundles, and of course plenty of desserts! Some of the favorites are my easy recipe for my Grandmother’s Butterballs, Peppermint Brownie Bark.

My Favorite of all, Peppermint Cheesecake Pie! I also have a brand new pecan recipe that is sure to impress anyone with a sweet tooth!

My daughter and I have been baking for a couple for weeks and freezing everything to be ready to deliver goodie trays on Christmas Eve. We made Salted Caramel Cashew Fudge, White Chocolate Coconut fudge, Sugarless Sugar cookies and Gingerbread men.

If I have time I’d like to make my Chocolate Cream pie and I also still need to make ahead my Grain Free Cinnamon Roll Muffins for Christmas morning,

WHEW!! I’m exhausted thinking about it all! But this recipe today is the best candied pecans recipe I can make over and over again with no stress, no worries and honestly hassle free! It’s perfect for gift giving in a cute little mason jar as well as a holiday parties!

Tips for Perfect Sugar-Free Candied Pecans

Use Parchment Paper: Line your baking sheet to prevent sticking and ensure easy cleanup.
Stir Midway: Tossing the fresh pecans halfway through baking helps the sweetener mixture evenly coat each nut and creates a crisp, candy-like shell.
Cool Completely: Let the pecans cool on the pan — as they cool, the coating hardens into that irresistible crunchy texture.
Storage: Store in an airtight container or glass mason jar at room temperature for up to 2 weeks. Perfect for make-ahead holiday prep!

Serving & Gifting Ideas

Holiday Gifts: Fill small mason jars with candied pecans, add a ribbon, and share them as thoughtful homemade keto gifts.
Salad Topping: Sprinkle over roasted veggie or leafy green salads for a crunchy topping.
Dessert Garnish: Use as a keto-friendly topping for pumpkin pie, cheesecake, or sugar-free ice cream.
Snack Attack: Enjoy a small handful of these keto pecans as a sweet snack over some plain Greek yogurt or cottage cheese that fits your low carb or keto diet.

Sugar Free Keto Candied Pecans

Easy Sugar Free Low Carb Keto Candied Pecans Recipe

Prep Time 5

Cook Time 20

Total Time 25

Servings

Calories 109kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1/4 cup butter melted
1 tablespoon sugar free maple syrup
1 tsp maple extract
1/2 cup Brown sugar sub or another sugar free brown sweetener
1 teaspoon ground cinnamon
2.5 cups unsalted raw pecans

Optional

2 tablespoon Bourbon for extra depth of flavor (add to the wet ingredients — will cook off during baking)
1 tsp cayenne pepper or for a spicy kick or chipotle powder.

Instructions

Preheat your oven to 325°F (163°C). Line a large baking sheet with parchment paper.
Combine Wet Ingredients: In a medium mixing bowl, whisk together melted butter, sugar-free maple syrup, and maple extract. If using bourbon, whisk it in here.
Add Sweetener & Spices: Stir in the brown sugar sub and ground cinnamon until fully combined into a thick, sweetener mixture.
Coat the Pecans: Add the pecans to the bowl and toss until each pecan is evenly coated.
Spread & Bake: Arrange the coated pecans in a single layer on the prepared baking sheet. Bake for 15–20 minutes, stirring once halfway through to ensure even caramelization.
Cool & Harden: Remove from the oven and stir gently while the mixture is still hot, then let the pecans cool completely on the pan. The coating will firm up as they cool, creating a sweet, crunchy shell.
Store: Once fully cooled, transfer to an airtight container or mason jars. Store at room temperature for up to 2 weeks.

Notes

5 g net carbs

Bourbon is optional and can be eliminated if desired.
The photos in this post are a double batch of the recipe below as I plan to give them as gifts in mason jars to family and friends for Christmas.
This recipe was first published in December of 2014.

Nutrition

The post Easy Sugar Free Low Carb Keto Candied Pecans Recipe appeared first on Sugar-Free Mom.

Easy Keto Cinnamon Raisin Cottage Cheese Bagels

Brenda Bennett — Thu, 21 Aug 2025 10:00:00 +0000

These easy keto cottage cheese cinnamon raisin bagels are delicious chewy bagels made with simple ingredients, and 13 grams of protein.

Carbs in Cinnamon Raisin Traditional Bagels

According to the app Cronometer, one cinnamon raisin bagel by Thomas’ brand has 55 grams of total carbs and 280 calories! That amount of carbs is more than one eats in a day on the keto diet.

Our cottage cheese cinnamon raisin bagels are MMM™ approved as they are just 7 g net carbs with raisins or 2 g net carbs without raisins and just 81 calories!

High Protein Bagels

Most of the 3-ingredient cottage cheese bagels I’ve seen on the internet usually contain dry ingredients like self-rising flour, all purpose flour or even gluten-free flour but sure, all using 3 simple ingredients making them high protein bagels, but none of them are keto bagels.

I did see one influencer on tiktok- make keto high-protein bagels recipe but it included almost 2 cups of almond flour which is something I don’t want to use since my youngest son has a tree nut and peanut allergy and it doesn’t agree with me either.

My goal for this keto bagel recipe was to get in a higher protein to create chewy low carb bagels with the right consistency for that bagel shape I wanted and still fit into my midlife macro method™ that has more moderate fat, instead of high fat typically seen in keto diet recipes.

I adapted this cinnamon raisin easy bagel recipe from my newest version for keto cottage cheese bagels that truly have the texture of regular bagels and have taken the internet by storm!

If you’ve been on the keto train or the next time you are craving a soft, warm, cinnamon-swirled goodie, these homemade bagels will become your new best friend.

These Easy Keto Cinnamon Raisin Cottage Cheese Bagels have a delightful texture that’s chewy yet tender, plus they’re packed with cozy cinnamon flavor and sweet little bursts of juicy raisins.

Full Fat Cottage Cheese or Low Fat?

What makes them truly unique is the use of cottage cheese, lending a creamy twist that also keeps them keto-friendly.

You can use full-fat cottage cheese but since I am working on more keto recipes with moderate fat for my midlife macro method I opted for 2% low fat cottage cheese and you really can’t even notice the difference.

If you have a lactose intolerance, please use my homemade 2% lactose free cottage cheese recipe. Good Culture brand as well as Green Valley lactose free cottage cheese are great brands.

What Makes This Recipe Great

Whether you’re craving a special breakfast or a tasty snack, these bagels bring that comforting, bakery-fresh feel without derailing your low-carb goals.

And trust me, working with cottage cheese in bagels is a fun little kitchen adventure worth trying. Plus, no fathead dough or almond flour for this keto recipe!

Simple and keto-friendly.
This recipe uses cottage cheese as the main ingredient to craft a fluffy bagel that satisfy your carb cravings but keep things keto-compliant. It’s a win-win for anyone looking to enjoy bagels without the carb overload.

Comfort in every bite.
The cinnamon and raisin combo is classic for a reason—it delivers a warm, mildly sweet flavor profile that feels like a gentle hug. Plus, the slight tang from the cottage cheese adds a little extra depth.

Effortlessly delicious.
Our homemade bagel dough comes together quickly with minimal ingredients and no fancy techniques, making them perfect for busy mornings or an easy weekend treat. They’re an inviting option even if you’re new to keto baking.

Recipe Variations

Skip the Raisins: Enjoy with or without raisins to suit your personal macros. If you’re just not a fan of raisins, leave them out or swap in chopped nuts like pecans or walnuts for crunch.

Add More Spice: Try adding a pinch of ground nutmeg or cloves to the dough for a cozy twist on the cinnamon flavor profile.

Sweeten It Up: For a little more sweetness without carbs, toss in a keto-friendly sweetener like vanilla stevia sweetener.

Savory Version: If you’re not in a sweet mood, omit the cinnamon and raisins, and add herbs like rosemary or thyme, plus some grated cheese for a savory bagel.

Freezing & Storing Leftovers

Freezing:
For longer storage, once completely cooled, wrap the bagels individually in plastic wrap or place them in freezer bags. Freeze for up to 2 months. When ready to enjoy, thaw at room temperature or toast straight from frozen.

Storing:
Store bagels in an airtight container or resealable bag at room temperature for 1- 2 days. For longer freshness, keep them in the fridge for up to a week, but note they may lose some softness.

Can I swap cottage cheese?

If you don’t have cottage cheese on hand you can swap it with ricotta cheese but that will greatly increase calories, carbs and fat.

For best results, I do not recommend swapping the cottage cheese with cream cheese as it will not be a fluffy bagel and will be heavy and dense.

You could swap with plain Greek yogurt and make Greek yogurt bagels and the nutritional information would be pretty close to what I have listed below on the printable recipe card.

Can I form the bagel dough in thick ropes and placed on a parchment paper lined sheet pan?

The whipped cottage cheese and all ingredients are added to a food processor because it is not a sticky dough. The piece of dough forms but it is not moldable, it is still pourable and needs a silicone standard size donut pan.

Cottage Cheese Bread Recipes

90 second Keto Cottage Cheese Bread

Keto Pumpkin Cottage Cheese Bread

Keto Cinnamon Swirl Cottage Cheese Bread

Easy Keto Cinnamon Raisin Cottage Cheese Bagels

These Easy Keto Cinnamon Raisin Cottage Cheese Bagels prove that low-carb baking doesn’t have to be boring or complicated. They offer that cozy cinnamon warmth combined with a delicate chew and subtle sweetness, perfect for elevating your morning or afternoon snack.

Prep Time 10

Cook Time 20

Servings bagels

Calories 81kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

3/4 cup 2% cottage cheese
1 large egg
1/2 cup egg whites ( about 4 eggs)
1/3 cup unflavored whey protein
1 tbsp collagen peptides
2 tbsp coconut flour
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
3 tbsp Monk Fruit Allulose Brown sweetener
1/2 tsp vanilla stevia
1.5 tsp ground cinnamon
1 tsp vanilla extract
1 ounce raisins optional

Instructions

Preheat oven to 350 degrees F. Place your silicone standard donut pan onto a baking sheet pan.
Place all the ingredients, except raisins if using, into a food processor or large bowl using an electric mixer to blend until smooth.
Separate raisins, if using, into 4 equal piles and sprinkle into each donut mold. Pour batter into each cavity of the mold.
Bake for 22-25 minutes until golden brown and firm to the touch.
Allow to cool 5 minutes then remove. Slice and toast.
Store: Up to 5 days in an airtight container in the fridge. Can be frozen for up to 3 months, wrap individually.

Notes

Changing or swapping any ingredient, bagels may not rise or create chewy texture.

The raisins are optional. If you add the 1 ounce of raisins to these the nutritional information changes to:

Calories: 102, Carbs: 9g, Protein: 13g, Fat: 2g, Fiber: 2g, Net carbs: 7g

Nutrition

The post Easy Keto Cinnamon Raisin Cottage Cheese Bagels appeared first on Sugar-Free Mom.

Best High Protein Low Carb Keto Cottage Cheese Bagels

Brenda Bennett — Mon, 11 Aug 2025 10:00:00 +0000

The texture of these high protein keto cottage cheese bagels is truly like a chewy high carb bagel from your past! But these have just 4 total grams of carbs and an amazing 18 grams of protein! Super quick and easy, no whipping egg whites needed!

Keto Cottage Cheese Bagels

Ever found yourself craving a traditional bagel with cream cheese, but wanting to keep it keto-friendly and protein-packed? Well, you’re in luck because today we’re diving into my easy bagel recipe that hits those marks with a twist—cottage cheese bagels.

These bad boys are low carb but still super satisfying, and they bring a nice bounce of protein to the table. Plus, they’re surprisingly easy to whip up, so whether you’re fresh into keto or just here for a tasty snack, you’re gonna want to stick around.

3-Ingredient Cottage Cheese Bagels

The cottage cheese trend is hot right now everywhere and for good reason, everyone is looking to increase their protein intake.

My goal for this keto bagel recipe was to get in a high amount of grams of protein to create chewy bagels with the right consistency for that bagel shape I wanted and still fit into my midlife macro method™ that has more moderate fat, instead of high fat typically seen in keto recipes.

I adapted from my coconut flour regular bagels that use 12 eggs and make 12 bagels with a decent amount of extra protein from all the eggs and the fat amount is moderate too, but I wanted to reduce the amount of eggs for a fluffier texture and increase the protein intake even more.

My newest version for keto cottage cheese bagels recipe has 18 grams of protein which makes me super happy! You can find all the nutritional information at the bottom of this page on the printable recipe card.

What Makes This Recipe Great

Super high in protein.
Thanks to the cottage cheese and whey protein powder, these bagels pack a solid protein punch that keeps you full and energized without the carbs knocking you out of ketosis. It’s like giving your breakfast a power-up.

Low carb and keto-friendly.
Say goodbye to heavy bread guilt. These bagels ditch the usual flour and embrace ingredients that fit perfectly into keto diet and low carb lifestyles, making it simple to enjoy your favorites without breaking your macros.

MMM™ Approved. If you’re following my Midlife Macro Method™, you can enjoy these on a deficit day!

Light, fluffy, and versatile.
Unlike some dense keto bread alternatives, these bagels have a great texture—just the right fluffiness with a slight chew. Plus, you can enjoy them with a savory seasoning mix or sweet toppings like keto cinnamon sugar and still keep it keto.

Simple Ingredients and Substitutions

Cottage Cheese

This is the star of the show. Cottage cheese provides moisture, protein, and a slight tang that really lifts the bagels. If you want to mix it up, ricotta cheese can be a decent substitute but expect a slightly different texture or greek yogurt, plain.

Eggs and egg whites

Eggs act as the binder and help the bagels rise a bit, giving that nice structure. If you’re allergic or avoiding eggs, flax or chia egg substitutes work, but the texture might change a bit. I do not recommend swapping either of these ingredients.

Coconut Flour

Coconut flour is super absorbent — 2 tbsp goes a long way. If you swap it:

Almond flour – Use 3× the amount (so 6 tbsp / 42g for this recipe). Lower absorbency = softer, slightly more crumbly bagel, and carbs will increase slightly.
Oat fiber – Use 1:1 swap (14g). Zero net carbs, keeps carbs very low, but gives a drier crumb — add 1–2 tbsp extra cottage cheese for moisture.
Ground sunflower seed flour – Use 3× the amount like almond flour. Flavor is mild; watch for greenish tint if using baking soda (harmless reaction).

Whey Protein Powder Substitutes

Best Choices for Similar Texture & Rise

Whey/Casein Blend – 1:1 swap. Casein gives more structure and chew, often producing a slightly more bread-like crumb.
Egg White Protein Powder – 1:1 swap. Very high protein, low fat/carb, and gives great lift, but can be a little drier — increase cottage cheese to 1 cup which provides more moisture that is needed.
Beef Protein Isolate – 1:1 swap. Mild flavor if unflavored; denser crumb than whey but still works well in high-protein baking.

Flavor Boosters

Add Garlic Powder or Onion Powder
A pinch of garlic or onion powder mixed into the dough delivers a subtle savory kick that makes these bagels taste even more like classic bakery goods.

Mix in Chopped Jalapeños
For a little heat, toss some finely chopped jalapeños in the mix. It’s a surprise punch of flavor that makes the bagels stand out.

Incorporate Fresh Herbs
Fresh chopped parsley, chives, or dill folded into the dough brings brightness and freshness you don’t expect from a bagel.

Freezing & Storing Leftovers

At Room Temperature

1 day max in an airtight container or wrapped — after that, they can get overly moist and risk bacterial growth due to the dairy/eggs.

In the Fridge

Up to 5 days in an airtight container or zip-top bag.
Place a paper towel in the container to absorb excess moisture so the tops don’t get sticky.

In the Freezer

Up to 3 months.
Wrap each bagel individually in plastic wrap, then place in a freezer-safe bag.
Thaw at room temp or reheat straight from frozen in the oven/air fryer at 300°F (150°C) for 8–10 minutes.

Tip: Because these are high in whey isolate, reheating briefly in the oven or toaster oven is better than the microwave, which can make them rubbery.

Can I use full-fat vs low-fat cottage cheese?

Yes, full-fat cottage cheese can be used. I opted for low fat and lactose free using my homemade 2% lactose free cottage cheese recipe but it fits better into my Midlife Macro Method™. You could also swap with fat-free cottage cheese but it may change the texture.

Can I swap cottage cheese with Greek yogurt?

Yes you could probably swap the cottage cheese to make Greek yogurt bagels though I haven’t tested this myself.

Can I replace the coconut flour with almond flour?

It is difficult to say whether you will get the same best results in texture as I did if you replace coconut flour with a few tablespoons of almond flour since they are not an even swap. 1/4 cup coconut flour is about equal to 1 cup almond flour. If you do test it out please come back and let me know in the comments below.

Can I form the bagel dough in thick ropes and placed on a parchment paper lined sheet pan?

The whipped cottage cheese and all ingredients are added to a food processor because it is not a sticky dough. The dough forms but it is not moldable, it is still pourable and needs a silicone standard size donut pan.

Easy Protein Bagels

Giving these cottage cheese bagels a try totally changed my breakfast game. They’re not only easy on the carbs but also pack enough protein to fuel your day in a way that feels good, not like a struggle. And the texture?

Kinda surprising in a good way—fluffy with that nice bagel chew but without the heaviness. So next time you’re craving a bagel but aiming to stick to keto, these will be your go-to, no biggie. Grab your ingredients and let’s get baking.

More High Protein Cottage Cheese Recipes

Keto Cottage Cheese Pancakes

Keto Cottage Cheese Muffins

Keto Cottage Cheese Chicken Crust Pizza

Keto Cottage Cheese Waffles

Keto Cottage Cheese Cloud Bread

High Protein Keto Cottage Cheese Homemade Bagels

Best High Protein Low Carb Keto Cottage Cheese Bagels

Prep Time 10

Cook Time 20

Servings bagels

Calories 127kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

3/4 cup full-fat cottage cheese
1 large egg
1/2 cup egg whites ( about 4 eggs)
1/3 cup unflavored whey protein
1 tbsp collagen peptides
2 tbsp coconut flour
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 tbsp everything but the bagel seasoning optional

Instructions

Preheat oven to 350 degrees F. Place your silicone standard donut pan onto a baking sheet pan.
Place all the ingredients into a food processor or large bowl using an electric mixer to blend until smooth.
Sprinkle everything but the bagel seasoning into the donut mold. Pour batter into mold.
Bake for 20-25 minutes until golden brown and firm to the touch.
Allow to cool 5 minutes then remove. Slice and toast.
Store: Up to 5 days in an airtight container. Can be frozen for up to 3 months, wrap individually.

Notes

Changing or swapping any ingredient, bagels may not rise or create chewy texture.

Midlife Macros™ Approved!

Nutrition

The post Best High Protein Low Carb Keto Cottage Cheese Bagels appeared first on Sugar-Free Mom.

Quick Gluten Free Low Carb Keto Shrimp Ramen Stir Fry

Brenda Bennett — Wed, 28 May 2025 11:46:59 +0000

This Easy Quick Shrimp Keto Ramen Noodles Stir Fry Recipe is Low Carb, Paleo, Gluten Free and perfect high protein meal for a busy weeknight made in under 20 minutes!

Keto Ramen Recipe

This keto ramen recipe is basically a quick instant ramen with delicious flavor and just 7 grams net carbs.

While this keto ramen recipe is more of a stir fry and not having a typical broth, you can certainly make a delicious ramen broth and replace the stir fry ingredients.

Keto Ramen Broth ingredients:

4 cups chicken broth or beef bone broth,

1 cup sliced shiitake mushrooms

2 garlic cloves,

1 tablespoon fish sauce for umami flavor

1 tablespoon sesame oil

1 tablespoon gluten free soy sauce

Add the oil, garlic, and mushrooms to a large pot on the stove over medium heat, and cook 2-3 minutes to soften mushrooms. Add the broth, fish sauce and soy sauce and bring to a simmer. Keep on low heat while you cook the shrimp. Divide the ramen soup base broth between 4 bowls, 1 cup each, then top with cooked shrimp and remaining ingredients.

Happy New Year! I’m welcoming in 2018 with a Spectacular Low Carb, Keto Recipe that’s made in under 30 minutes!

Not only will you love this meal for the speediness of getting it on the table, your family won’t even notice the noodles are low carb! If you’ve been looking for a low carb Ramen recipe, keep reading this one will blow your mind!

Carbs in Traditional Ramen

Traditional noodles are made from white flour or wheat flour and neither will work for anyone on a keto diet. I am gluten free since 2012 and stay far away from anything with wheat gluten.

According to the Cronometer app, ramen noodles prepared from a dehydrated or instant mix has 25.8 grams of carbs for a 1 cup serving.

Our keto shrimp ramen recipe has 11 grams of carbs for a 2 cup serving and 7 g net carbs. All remaining nutritional information is on the printable recipe card at the bottom of this post.

Low Carb Ramen Noodles

Shirataki noodles or miracle noodles are the first choice as I’ve been enjoying them for years. They are made from konjac root and I haven’t seen them named konjac noodles but rather Shirataki or miracle noodles.

The best part is they have zero net carbs.

Low in calories: They have very few calories, making them a great option for those watching their caloric intake.
Low in carbohydrates: They are virtually carb-free, as the carbohydrates are mostly fiber.
Gluten-free: They are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease.
Vegan: They are naturally vegan as they are made from konjac root.
Glucomannan fiber: This soluble fiber promotes feelings of fullness and can aid in digestion.

A 100 gram serving in one package is about 3.5 ounces and has 9 calories, and 3 grams of carbs and 3 grams dietary fiber which is soluble fiber coming from glucomannan.

Of course, use what you like, but if you want an authentic Ramen Like Noodle for dinner, try the It’s Skinny brand. This post is not sponsored by them, I simply love the noodles!

There are a few low carb noodles on the market today that are fine and I will eat them, but getting my picky non-low-carb hubby and kids on board to eating them hasn’t been successful. They just don’t like the texture.

But today I’m sharing the brand I found on Amazon that is outstanding and even my super picky hubby said he liked! Total miracle!

I’ve got so many more recipes coming using these noodles! I finally feel like I can get my family on board, especially my picky hubby and help lower their carbs by using these noodles in many traditional recipes.

Zucchini Noodles could also be an option but take more time to create noodles. I don’t think the flavor of spaghetti squash would be a could option for ramen.

My new favorite noodle is actually made from egg whites! They have a spaghetti noodle and a vermicelli style which I love.

More Keto Noodle Recipes

You could sub the zucchini noodles in my Mason Jar Zucchini Pasta Salad recipe, you could also use them in my Shrimp Zoodle Salad to make an incredible low carb shrimp ramen recipe!

Quick Low Carb Keto Shrimp Ramen Stir Fry

Quick Gluten Free Low Carb Keto Shrimp Ramen Stir Fry

Prep Time 10

Cook Time 15

Total Time 25

Servings people

Calories 412kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

For the Shrimp:

2 pounds shrimp peeled, deveined, tails removed
2 tbsp extra virgin olive oil or sesame oil
2 cloves garlic minced
2 tbsp ghee or butter
1/4 cup coconut aminos or gluten free soy sauce
2 tbsp rice vinegar
1 tbsp ginger paste

For the Ramen Stir Fry:

2 tbsp extra virgin olive oil extra virgin
1/3 cup onion chopped
1 cup broccoli florets
4 packages Low Carb Shirataki Noodles or see notes above
1 egg

Optional: crisp cooked bacon, chopped fresh parsley, green onions, sesame seeds, red pepper flakes

US Customary – Metric

Instructions

In a large skillet over medium high heat, add the sesame oil, ghee, rice vinegar, garlic and soy sauce. Heat to boiling then add the shrimp. Cook until no longer pink. Remove from skillet and set aside.
Add the oil, onions and broccoli to the skillet and cook on medium high heat. Once onion is cooked and tender pour in some of the juice from the cooked shrimp. Cover the pan and cook the broccoli until tender, about 10 minutes.
Add the Low Carb noodles to the pan, the beaten egg and the shrimp. Keep on low heat until the noodles are warmed through and the egg is cooked.
Top with fresh parsley, scallions and soy sauce if desired.

Video

Notes

This recipe was first published in to ring in the Happy New Year of 2018!

11 total grams of carbs or 7 g net carbs per serving

Nutrition

The post Quick Gluten Free Low Carb Keto Shrimp Ramen Stir Fry appeared first on Sugar-Free Mom.

Gluten Free Low Carb Keto Ham Cheese Scones Recipe

Brenda Bennett — Tue, 22 Apr 2025 10:21:20 +0000

These Low Carb Ham and Cheese Keto Scones is the perfect way to use up any leftover ham from the holidays. Moist, yet crumbly, they’re a great savory alternative to traditional scones. This keto scones recipe is perfect to dunk into your favorite soup or just as an afternoon snack with a cup of coffee. Just 3 net grams of carbs..

Keto Savoury Scones

These delicious keto scones are perfect whether you’re on a keto diet or low carb diet or not. The whole family will enjoy these gluten free cheddar scones.

This savory scone recipe has an amazing texture and great flavor. With a combination of two low carb flours, coconut and almond, and a combination of two kinds of cheeses, cheddar and parmesan, this makes a nice moist but crumbly authentic cheese scones- with texture.

This is NOT a fathead dough recipe that uses mozzarella cheese or cream cheese, in fact neither is in this great recipe.

Carbs in Scones

According to the app Cronometer, which is the one I use, a traditional white flour cheese scone has 312 calories and 45.6 grams of carbs.

Our low-carb scone with cheese and ham has just 8 total carbs for one scone, or 3 net g carbs, but still won’t spike your blood sugar as a traditional scone would.

Low carb Sugar Free Scone Ingredients

These savory cheese chive scones use simple ingredients that many of you who follow a keto diet or low carb diet should have in your keto pantry.

Almond Flour- to make this nut free, you can swap with sunflower seed meal.

Coconut Flour

Xanthan gum

Baking powder

Butter

Egg

Unsweetened Almond Milk or see notes below on making these scones nut free

Dijon mustard

Cooked Ham or see notes about swaps

Cheddar cheese

Parmesan cheese

Chives

Steps to Make Low Carb Scones

At the bottom of this blog post is the printable recipe card with nutritional information. Also, many of my low-carb recipes are nut free since my youngest son has a tree nut and peanut allergy.

So whenever you see almond flour, I always share within the recipe blog post that it can easily be swapped and cup for cup in the same amount with sunflower seed flour.

In a large bowl, stir together the dry ingredients; almond flour, coconut flour, xanthan gum and baking powder.

Rub the cubed butter into the dry ingredients or use a food processor to pulse.

Add the wet ingredients; egg, almond milk, dijon and mix or pulse in food processor until dough forms.

The dough will be a little sticky. Let your sticky dough rest for just a couple of minutes then stir through ham and cheeses and chives.

Shape the dough into a round disk and place onto a parchment paper lined large baking sheet pan.

Flatten it out just a bit (I gently used a rolling pin) then shape the edges to round and seal any cracks. Cut into triangles and brush the top of the scones with half the melted butter.

You will bake for about 20-25 minutes but remove at 20 minutes.

Cover loosely with tin foil and bake on prepared baking sheet pan for about 20 mins. Remove the foil, brush with the remaining melted butter and cook uncovered for 5 – 10 mins more until golden brown.

Please note, the baking process changes with an electric oven and gas oven. Electric ovens cook quicker than gas so be sure to bake a bit less if using an electric oven.

These keto cheese scones will be firm on the interior and a little soft in the middle. Allow to cool to firm up while resting on the lined baking sheet.

Can I Make these Savory Scones Nut Free?

Yes, you can make this easy scone recipe nut free. Please swap out the almond flour with sunflower seed flour in the same amount.

Use a measuring cup and scoop from the bag, but do not pack down into the measuring cup, just shake off any excess above the cup.

Replace the unsweetened almond milk in keto recipes with heavy cream or coconut milk for nut free.

Could I swap the ham?

Yes if you want to swap out the ham for something else, cooked bacon would be a great option.

More Keto Scone Recipes

Low Carb Raspberry Almond Flour Scones

Keto Blueberry Scones (Nut Free)

Keto Maple Pumpkin Scones

Low Carb Keto Ham Cheddar Scones

Low Carb Keto Ham and Cheese Scones

These Low Carb Ham and Cheese Scones are the ultimate way to use up any leftover Thanksgiving, Christmas or Easter Hams. Moist yet crumbly they’re a great savory alternative to the humble scone that are the perfect accessory to dunk into your favorite soup… or simply nibble on their own for a delicious low carb snack with afternoon tea.

Prep Time 10

Cook Time 25

Servings scones

Calories 304kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 cup almond flour or sunflower seed meal
1/3 cup coconut flour
1 teaspoon xanthan gum
2 teaspoon baking powder
1/4 cup butter room temperature and cubed
1 egg
1/4 cup unsweetened almond milk
1 teaspoon dijon mustard
1/2 cup ham cooked, shredded
1/3 cup cheddar cheese chopped
1/4 cup parmesan cheese grated
1 tablespoon fresh chives
1 tablespoon butter melted, for top

Instructions

Preheat the oven to 350F.
In a large bowl, stir together the dry ingredients; almond flour, coconut flour, xanthan gum and baking powder.
Rub the cubed butter into the dry ingredients or use a food processor to pulse.
Add the egg, almond milk, dijon and mix or pulse in food processor until dough forms. The dough will be a little sticky. Let your sticky dough rest for just a couple of minutes then stir through ham and cheeses and chives.
Shape the dough into a round disk and place onto a parchment lined large baking sheet pan.
Flatten it out just a bit (I gently used a rolling pin) then shaped the edges to round and seal any cracks. Cut into triangles and brush the top of the scones with half the melted butter.
Cover loosely with tin foil and bake on prepared baking sheet pan for about 20 minutes. Remove the foil, brush with the remaining melted butter and cook uncovered for 5 – 10 mins more until golden brown. The scones will be firm on the interior and a little soft in the middle. Allow to cool to firm up on the lined baking sheet.
Use a sharp knife or pastry cutter slice and serve with more butter if desired. Pop in the microwave to warm up and soften if desired.
Storage: Airtight container in the fridge for 3 days or freezer for 2 months.

Notes

3 g net carbs

Nutritional information does not include extra butter for serving.

This recipe was first published in December 2023.

Nutrition

The post Gluten Free Low Carb Keto Ham Cheese Scones Recipe appeared first on Sugar-Free Mom.

Easy Low Carb Keto Cottage Cheese Cornbread Muffins

Brenda Bennett — Mon, 03 Mar 2025 11:00:00 +0000

This easy cottage cheese keto cornbread recipe has the most amazing texture of real cornbread! These keto cornbread muffins have 7 grams of protein and just 2 grams of net carbs making these a perfect addition to any meal on your low carb lifestyle or keto diet. No corn has been harmed in the making of this recipe!

Cottage Cheese in Low Carb Cornbread Recipe?

Yes, I know this sounds so crazy and shocking that I’ve added cottage cheese to my keto cornbread recipe but I promise you, this truly tastes like regular cornbread.

My original recipe for cornbread is made in a cast iron skillet and perfectly delicious with a bowl of keto chili or any keto soup you like.

But since I’ve made the effort to get more and more protein in my diet as I age, I am incorporating cottage cheese in savory and sweet keto recipes because it’s just so versatile and easy to use.

Carbs in Traditional Cornbread

According to the app Cronometer that I use, one small cornbread muffin made with all purpose flour and sugar with about 66 grams in weight, has 194 calories and 27.6 grams of total carbs and just 4.6 grams of protein.

That amount of carbs is about what one who is on a ketogenic diet eats in a whole day. So that is way too much for one little muffin and will spike glucose and cause cravings for more.

Our carb count for one keto cornbread muffin has a total of 5 grams of carbs and with dietary fiber being 3 grams when you subtract you have 2 grams of net carbs which is fabulous for anyone following a keto lifestyle!

The printable recipe card below has all the rest of the nutrition info.

Swapping Ingredients

You’ll notice that no butter is included in this recipe as the moisture needed for these low carb cornbread muffins is really coming from the wet ingredients of the small curd cottage cheese and the heavy cream and eggs.

My original cornbread recipe uses sour cream and melted butter but I swapped them out for cottage cheese.

You could swap out the heavy cream with sour cream if you like that tanginess from the sour cream.

Low-Carb Sweetener Options

I did choose to add 1 teaspoon of liquid monk fruit sweetener because most cornbread recipes and a corn muffin mix always has a bit of sweetness to it.

I wanted these to taste like the real thing so to me, it’s important to add a little bit of low carb sweetener but I left this as optional in the recipe card below so you can decide if you want to include it or not.

If you don’t have liquid monk fruit sweetener and don’t want to buy it, you could also use some plain liquid stevia if you have that or use my sweetener guide and conversion chart to choose another low carb sweetener you like.

For best results, always add a very small amount.

Do I need the sweet corn extract?

Since there are no corn kernels or corn juice in this keto cornbread recipe, yes, you defintely want to purchase the corn extract to get the best cornbread without using corn.

Can I change the coconut flour with almond flour?

I promise you that even if you are a hater of coconut flour, I’ve perfected working with it and you cannot taste coconut in this quick bread.

The problem with swapping with coconut flour for anything else like almond meal is that coconut is super dense and needs a lot of liquids and eggs and if you use the wrong amount you don’t get a great texture.

About 1/4 cup of coconut flour is equal to about 1 cup almond flour. Perhaps you could use a combination of almond flour and coconut flour but again this would need some testing to be sure on getting the correct texture of cornbread.

When you change any ingredients that’s already been fully tested you run the risk of wasting your ingredients if it comes out dry.

Can I change the heavy cream?

You might be able to swap out the heavy cream to reduce the fat a little bit with unsweetened almond milk though I haven’t tested it myself since my son is home from college and has a tree nut and peanut allergy.

Can I use shredded cheddar cheese?

You could use already shredded cheddar, but I chose to buy a block of sharp white cheddar cheese and grate it myself.

I think it just gives it the best texture and incorporated easier into the entire recipe in the food processor.

More Keto Cornbread Recipes

Cast Iron Skillet Cornbread

Fresh jalapeño cheddar cornbread muffins

Easy Low Carb Keto Cottage Cheese Cornbread Muffins

Prep Time 15

Cook Time 25

Total Time 1

Servings muffins

Calories 123kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

4 eggs
1 cup cottage cheese
3/4 cup coconut flour
1/4 cup heavy cream
pinch salt
1 teaspoon baking soda
2-3 teaspoons sweet corn extract Just a slight corn taste with 2 tsp, my family wanted stronger corn taste so 3 tsp needed.
4 ounces sharp cheddar cheese shredded
1 tsp Monk Fruit liquid sweetener OPTIONAL

US Customary – Metric

Instructions

Preheat oven to 350 degrees F.
Place cupcake liners into a 12 capacity muffin pan and grease with avocado oil spray.
In a food processor blend eggs, cottage cheese and heavy cream.
Add the coconut flour, salt, baking soda, and corn extract together and process again.
Add cheddar cheese and pulse until combined.
Using a 1/4 cup add batter and place in mounds into each muffin cup. Bake 24-27 minutes until golden brown.
Store after they've cooled, in an airtight container in the fridge for up to 4 days. Also can be frozen for up to 3 months.

Notes

2 g Net carbs

Nutrition

The post Easy Low Carb Keto Cottage Cheese Cornbread Muffins appeared first on Sugar-Free Mom.

90 second Low Carb Keto Cottage Cheese Pancake Muffin

Brenda Bennett — Tue, 04 Feb 2025 11:00:00 +0000

This easy keto cottage cheese pancake muffin recipe has 19 grams of protein and 5 total grams of carbs. It’s a mug pancake and perfect for busy mornings for anyone on a keto diet or low carb lifestyle. Oven, microwave and air fryer options!

Keto Mug Pancake

This new 90 second cottage cheese keto muffin is an adaption from my 3 ingredient keto cottage cheese waffle recipe that uses cottage cheese, eggs and whey protein powder.

My quick viral video on Tik Tok made it a game changer for getting a high protein meal quickly. The printable recipe card is at the bottom of this page with all nutritional information.

I then tried the batter as cottage cheese pancakes and they were also perfect and satisfying for those of us following a keto lifestyle.

I have to be honest with you, I really hate flipping pancakes at the stove. So with that in mind, the next time I decided to try the keto pancakes batter in a ramekin and in the microwave. I also tested it in the air fryer and baked in the oven.

This is a cross between a keto pancake recipe and low-carb muffins so delicious easy, keto pancake muffins that can be made ahead.

Low Carb Sweetener Options

In any of my keto recipes or low carb recipes, you can always choose to use whatever sweetener you prefer. I like to use liquid stevia and liquid monk fruit most often, but I also like this granular sweetener and confectioners sweetener that combines Monk Fruit & Allulose together.

Most sugar free low carb sweeteners you can buy at your local grocery store may not have the best quality ingredients and some even actually contain sugar.

Always read the ingredients listed on the package, even the ones that say stevia or monk fruit. Many granular low carb sweeteners that say they are cup for cup like sugar for baking recipes bulk up the product using another sweetener like erythritol.

Many people are now staying away from erythritol because of the recent studies showing it can cause problems with blood clots in certain people with health problems. It is certainly up to you to do the research and use what you feel comfortable with.

6 Simple Ingredients Needed

Cottage Cheese– I use 4% fat, lactose free from the brand Green Valley organic.

Eggs– room temperature is best so they incorporate better. I haven’t tested this recipe using liquid egg whites, but it probably would work fine. I promise this does not have an eggy taste.

Vanilla Whey protein powder– You could also use unflavored whey protein powder and add a teaspoon of vanilla extract.

Vanilla stevia– or your favorite low carb sweetener. Here’s my Sweetener Guide & Conversion chart to decide how much to use of another low carb sweetener.

Baking powder– for a fluffy texture don’t skip this ingredient.

Avocado oil cooking spray, coconut oil or olive oil cooking spray or grease ramekins with a little butter.

Optional blueberries, raspberries or sugar free chocolate chips if desired. Allulose maple syrup is also delicious with a smear of butter on these.

Cooking Options

The best thing about this recipe is that you have a few great options for cooking it.

Microwave

Cooking time will vary in a microwave, so just start with 1 minute then check the bottom of the muffin, if it’s wet, microwave for another 30 seconds – 1 minute.

Oven

I think these sweet muffins have the best texture when they have been baked in the oven as opposed to the microwave or air fryer. They get nice and golden brown on top which is not something you will get when microwaving.

Preheat oven to 375 degrees F. Grease two-8 ounce ramekins. Divide batter between both. Place onto a small baking sheet pan. Bake for 25-28 minutes until center is cooked and toothpick comes out clean.

Air Fryer

Preheat oven to 350 degrees F. Grease two-8 ounce ramekins. Divide batter between both. Air Fry for 10-12 minutes until center is cooked and comes out clean with toothpick.

Can I replace cottage cheese?

Yes if you don’t want to use cottage cheese you can replace with ricotta cheese which has about the same amount of protein but it does add carbs and fat to the nutrition info I have below.

I do not recommend replacing cottage cheese with almond milk or even heavy cream, as it won’t have the same texture and you would need more keto flour.

I haven’t tried swapping with cream cheese though that make work but I’ve not tested to be sure if it would still have the great texture I got.

If you happen to be on tik tok and have seen the 2-ingredient cottage cheese bread, you will see it uses just liquid egg whites and cottage cheese though some other cottage cheese bread recipes actually use bread flour or all purpose flour and are NOT keto friendly or gluten free.

Always check the ingredients on tiktok- make the ones that don’t include regular all purpose flour and sugar, because there are a ton of content creators who care nothing about using quality ingredients for keto.

Keto Cottage Cheese Bread Recipes

When bread cravings happen, make any one of these low carb bread recipe.

90 second Cottage Cheese Keto Bread

90 Second Cottage Cheese Keto English Muffin

Keto Cottage Cheese Cloud Bread

Keto Cottage Cheese Cinnamon Swirl Loaf

Keto Air Fryer Cottage Cheese Cheddar Biscuits

Keto Cottage Cheese Hawaiian Sweet Rolls

Keto Cottage Cheese Brioche Rolls stuffed with cream cheese

Easy 90 second Keto Cottage Cheese Pancake Muffin

Prep Time 5

Cook Time 2

Servings servings

Calories 166kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Waffle

1/2 cup cottage cheese or see swaps above
2 large eggs
1/4 cup vanilla whey protein powder or see notes above
1 tsp Vanilla liquid stevia or see notes above
1 tbsp coconut flour or 2 tbsp almond flour
1/2 tsp baking powder

Optional

2 tbsp blueberries optional or even sugar free chocolate chips if you prefer
Allulose Maple Syrup topping

Instructions

Microwave instructions

Place the cottage cheese, eggs, whey, sweetener, coconut flour and blueberries if using, in a microwavable bowl and stir together . You can also add all ingredients, except blueberries, into a blender and blend on high until combined then add optional blueberries if using. Divide into 2 greased 8 ounce ramekins.
Microwave 1 minute then check center with toothpick. Cook another 30 seconds to 1 minute until center is no longer wet.

Oven instructions

Preheat oven to 375 degrees F. Grease two-8 ounce ramekins. Divide batter between both. Place onto a small baking sheet pan. Bake for 25-28 minutes until center is cooked and toothpick comes out clean.

Air Fryer Instructions

Preheat to 350 degrees F. Grease two-8 ounce ramekins. Divide batter between both. Air Fry for 10-12 minutes until center is cooked and comes out clean with toothpick.

Notes

Nutrition info with blueberries for one pancake muffin has 7 total carbs, 2 gram fiber and 19 grams protein, with 174 calories.

Nutrition info below does not include optional blueberries. So it’s 3 g net carbs for one muffin.

Nutrition

The post 90 second Low Carb Keto Cottage Cheese Pancake Muffin appeared first on Sugar-Free Mom.

Easy Crunchy Sugar-Free Low Carb Keto Granola Recipe

Brenda Bennett — Tue, 07 Jan 2025 12:00:13 +0000

This Keto Low Carb Sugar Free Homemade Granola is quick and easy to make in your slow cooker or oven! 3 grams of net carbs for one serving.

Keto Sugar Free Granola

Here’s a crunchy granola snack that’s made easily in your crock pot and perfect for an on-the-go treat!

Slow cooking makes my life so much better as a busy momma. Dump in the ingredients and be on my way to do other things is why I love my crock pot!

I recently bought a new one by Hamilton that has 3 different settings. If you choose timer you can make sure your food stops cooking when it hits a certain temperature so there’s no need of worrying about anything overcooking and drying out.

This recipe was first published in September of 2015 and the method was only for the slow cooker. I’ve updated this great recipe to now include a quick and easy oven method that takes under 30 minutes!

Carbs in Traditional Granola

Store-bought granola usually has oats in it and high carb flours.

According to the app Cronometer, Quaker Simply Granola with Oats, honey and almonds has 35 grams of carbs in 1/2 cup.

Much too high for anyone following a keto diet, since many stay under 30 total carbs a day. It might fit into someone following a low carb diet as often low carb could range from 50-100 grams of carbs a day.

Carbs in our Low Carb Granola Recipe

All nutrition facts information is on the recipe card at the bottom of this post. Our granola has 6 grams of total carbs per serving which can definitely fit into daily macros for anyone following a ketogenic diet.

This recipe makes a big batch so packing the servings up into smaller pieces with desired size in little containers is a great way to have something as a grab-n-go snack.

Can this homemade keto granola recipe be made nut free?

My youngest son has a tree nut and peanut allergy, but my hubby, myself and my daughter do not. I make plenty of yummy snacks that are nut free, but sometimes hubby, daughter and I really want some nutty delicious low carb granola.

If you have a nut allergy and need to keep it nut free, you have a couple of options.

Increase the low carb ingredients like pumpkin seeds and sunflower seeds I used in the recipe to swap out the amount of nuts used. It might even be lower carb than using the nuts.

You can also increase the shredded unsweetened coconut in the recipe or even swap it with some bigger coconut chips.

Lastly, you can add some unsweetened coconut flakes, sesame seeds and hemp hearts seeds and/or chia seeds to provide it a little but of a difference in textures. You could also toss in some sugar free chocolate chips after the seeds bake and the mixture is cooling.

How do I get the granola clusters?

Once cooked in the slow cooker you lay it out on a baking sheet and let it cool.

Allowing the mixture to cool completely before disturbing it is the key to clusters and clumps. It hardens nicely then you can store it as you like.

You can also speed up the process and place in the fridge.

Can I replace the nuts I don’t like?

The best part about this easy recipe is that You can absolutely replace any of the nuts I used. Just swap with your favorite nuts you prefer to equal the same amounts in the low-carb granola recipe.

Place your yummy grain-free granola in a mason jar and cover or make individual little baggies up for the kids in the cupboard when they want a snack to grab!

How to Make Keto Granola in the Slow Cooker

Directions

Turn the Slow Cooker to low and add coconut oil and allow it to melt.

Once melted add vanilla extract and stevia.Stir well before adding nuts, seeds and coconut. Stir the granola mixture well to make sure all is coated.

Whisk Sweetener, cinnamon and salt together then sprinkle over the nut and seed mixture.

Cover and cook on low 2 hours or until you can smell them and they appear browned and toasted. Stir every 30 minutes.

Pour and spread out onto a baking pan and allow granola cool and/or refrigerate.

UPDATE: After reading several comments that many people were getting burned granola, I’ve adjusted the temperature from high in orginial recipe to low, still works great but all crock pots are different and some heat better than others. On low this may take you longer than 2 hours to get them toasted.

How to Make Keto Granola in the Oven

Directions

Preheat oven to 325 degrees F.

In a large mixing bowl, add melted coconut oil, vanilla extract and stevia. Mix to combine.

Add all your nuts, seeds and shredded coconut to the bowl. Sprinkle the sweetener, cinnamon, and salt. Toss to fully coat the mixture.

Spread the mixture onto a large baking sheet pan. Keep the mixture touching each other, no gaps, but press down to make an even layer on the baking tray.

Bake for 15 minutes then remove, toss and pat down mixture again.

Bake another 10 minutes or until the nut mixture is golden brown. Allow to cool 30 minutes then break apart clumps.

Store in an airtight container for up to two weeks.

Can I leave out the sweetener?

If you want to leave out the sweeteners I used, that is fine to do so, but please note; the granulated low carb sweetener used here is what helps make the small pieces of clusters and clumps in the granola.

Leaving out the sweetener may result in a granola that does not form clusters.

Keto Low Carb Granola

Prep Time 10

Cook Time 2

Total Time 2 10

Servings @ 1/3 cup

Calories 263kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

1/3 cup coconut oil melted or room temperature butter
1 tsp vanilla extract
1 tsp vanilla liquid stevia
1/2 cup almonds
1/2 cup walnuts
1/2 cup pecans
1/2 cup macadamia nuts
1 cup sunflower seeds
1 cup pumpkin seeds
1/2 cup unsweetened shredded coconut
1/2 cup Monk Fruit sweetener or other sugar free sub of choice
1 tsp ground cinnamon
1 tsp salt

Instructions

Slow Cooker Method

Turn the Slow Cooker to low and add coconut oil and allow it to melt.
Once melted add vanilla extract and stevia.
Stir well before adding nuts, seeds and coconut.
Stir the granola mixture well to make sure all is coated.
Whisk Swerve, cinnamon and salt together then sprinkle over the nut and seed mixture.
Cover and cook on low 2 hours or until you can smell them and they appear browned and toasted.
Stir every 30 minutes.
Pour and spread out onto a baking pan to cool and/or refrigerate.

Oven Method

Preheat oven to 325 degrees F.
In a large bowl, add melted coconut oil, vanilla extract and stevia. Mix to combine.
Add all your nuts, seeds and shredded coconut to the bowl. Sprinkle the sweetener, cinnamon, and salt. Toss to fully coat the mixture.
Spread the mixture onto a large baking sheet pan. Keep the mixture touching each other, no gaps, but press down to make an even layer.
Bake for 15 minutes then remove, toss and pat down mixture again.
Bake another 10 minutes or until the nut mixture is golden brown. Allow to cool 30 minutes then break apart clumps.
Store in an airtight container for up to two weeks.

Video

Notes

3 g net carbs for one serving

Serving size is 1/3 cup or 50 grams.

This recipe was first published in September of 2015 and the method was only for the slow cooker.

I’ve updated this great recipe to now include a quick and easy oven method that takes under 30 minutes!

Nutrition

The post Easy Crunchy Sugar-Free Low Carb Keto Granola Recipe appeared first on Sugar-Free Mom.

Easy Low Carb Keto Cottage Cheese Sheet Pan Lasagna

Brenda Bennett — Mon, 11 Nov 2024 11:00:00 +0000

This easy cottage cheese keto lasagna recipe is made quickly and easily on a simple sheet pan in under 30 minutes! Just 4 g net carbs with 39 grams protein!

Keto Lasagna Noodles

Carbs in traditional lasagna noodles are quite high for anyone following a keto diet with 17 grams of carbs just for the noodle. I’ve got plenty of low carb lasagna noodles that work really well for a delicious authentic tasting lasagna with a lot less carbs!

Zucchini slices also work great as lasagna noodles, like in this low carb lasagna recipe I made a few years ago. But it’s a bit more work to cut the zucchini slices and thin to use like classic lasagna sheets. Also if you don’t precook the zucchini it can tend to make it a watery lasagna.

Hearts of palm also makes mock lasagna noodles and I think are easier to use than making zucchini noodles for lasagna since you won’t have to slice anything, They come in packaged form on Amazon.

I’ve also used layers of pre boiled cabbage instead of zucchini layers and liked it even better since it is so thin and light between the layers of meat and ricotta cheese layers.

Another option for a low carb lasagna is using eggplant slices but again, like zucchini, need to be pre baked to soften them before using as low carb lasagna noodles.

I’ve also made a high protein keto lasagna using Egglife wraps to replace regular lasagna noodles and the whole family loves that easy recipe as well!

I have tried using deli meat like turkey and chicken but my family and I did not feel it held up as well as the most popular recipes I’ve already shared.

This easy sheet pan keto lasagna is the quickest recipe of all!

Cottage Cheese Lasagna

I’m a Sicilian Italian and love ricotta cheese, especially for a keto lasagna recipe.

It’s got high protein just as cottage cheese is but does have more carbs and more fat than using a cottage cheese mixture for a low-carb lasagna. But ricotta can be swapped for the cottage cheese in this recipe if you prefer.

Typically a traditional lasagna ricotta mixture adds eggs and parmesan cheese. I decided to skip the eggs and parmesan since the folio cheese wraps I used were made of just Parmesan.

Pasta Sauce Options

The Rao’s brand is a low carb marinara sauce which is a low sugar marinara sauce and can be found in almost every market.

I also have my own homemade low carb marinara sauce that is easy and tasty and even better than store bought in my opinion.

Step-By-Step Photos

I first turned this sheet pan lasagna into 6 servings as you can see from the photos. It’s a very large serving and high in calories but also high in protein.

If you decide to keep it for 6 servings, here’s the nutrition info.

I decided the serving was too large for many, and reduced to 8 servings and that’s the nutritional information you will see in the bottom of the recipe card with full printable recipe instructions.

It’s still a good size serving and has 39 grams of protein and just 4 grams of net carbs!

Do I have to use a sheet pan?

No, if you’d rather use a casserole dish instead of a sheet pan that will still work. I find it’s easier to use a sheet pan to remove the thin layers of cheese and meat on a sheet pan rahter than deep baking dish since this is different than my other easy lasagna recipes and doesn’t have a lot of layers.

Can I swap the ground beef?

Yes you can swap out the ground beef with ground sausage or ground pork, lean ground turkey or ground chicken.

Serve with Low Carb Keto Bread

I made my Keto Garlic Herb Cottage Cheese Bread to serve with this sheet pan lasagna and it was perfect!

Other keto breads you might like;

Low Carb Keto Cottage Cheese Cloud Bread

Low Carb Keto Hawaiian Sweet Rolls

Easy Low Carb Keto Cottage Cheese Sheet Pan Lasagna

Prep Time 10

Cook Time 15

Servings servings

Calories 576kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

2 pounds ground beef or Italian sausage
1 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1/2 tsp onion powder
2 cups low carb marinara sauce
6 slices Folio Parmesan Cheese Wraps or see alternatives above
1 cup cottage cheese
2 cups shredded mozzarella cheese divided
2 tsp Italian seasoning
1/4 tsp salt

Instructions

Preheat oven to 400 degrees F. Lightly grease with extra virgin olive oil cooking spray a 12 by 17 baking sheet pan. Set aside.
Add the ground beef to a large skillet over medium high heat and cook until browned. Season with salt, pepper, garlic and onion powder then add marinara sauce and stir to combine. Cut 2 folio cheese wraps into 2 inch squares and toss into meat sauce mixture. Turn off heat and set aside.
In a large bowl, place the cottage cheese, 1 cup mozzarella cheese, Italian seasoning and salt. Stir to combine. Set aside.
Lay 3 folio cheese wraps onto sheet pan. Cut another folio wrap in half to cover spaces on sheet pan.
Spread meat sauce mixture over the folio wraps on the sheet pan.
Dollop spoonfuls of cottage cheese mixture and spread over the meat sauce.
Sprinkle with remaining 1 cup mozzarella cheese.
Bake for 15 minutes. Remove and allow to cool slightly for about 5 minutes then divide into 8 servings.
Store any leftover sheet pan lasagna in an airtight container in the fridge for up to 3 days or can be frozen for up to 3 months.

Notes

Just 4 g net carbs per serving.

8 servings total

Nutrition

The post Easy Low Carb Keto Cottage Cheese Sheet Pan Lasagna appeared first on Sugar-Free Mom.