Sugar-Free Mint Chocolate Chip Ice Cream (Ninja Creami, Low Carb, Keto Option)

If you love mint chip ice cream, but you want something without added sugars, without tons of artificial sweeteners, and something you can easily make at home, this keto chocolate chip mint ice cream recipe is going to become one of your favorite sugar-free treats.

This sugar-free mint chocolate chip ice cream has a creamy texture, refreshing light peppermint taste, and just enough chocolate chips to give you that classic mint chocolate chip ice cream scoop experience—but made with simple ingredients you probably already have in your kitchen.

The best part? You can make this recipe using the Ninja Creami, but I’ll also share options for making your own homemade ice cream pints without any special equipment.

If you’re following a low carb, keto diet, or my Midlife Macro Method, this dessert can easily fit into your day as a satisfying cold dessert idea.

Why Make Your Own Sugar-Free Ice Cream?

Store-bought sugar free ice creams often rely on large amounts of sugar alcohol, artificial sweeteners, or heavy cream to create a creamy texture.

While brands like Halo Top created a huge demand for lighter frozen desserts, many still contain ingredients that can cause digestive upset or simply don’t taste like the real thing.

Making your own keto mint chocolate chip ice cream recipe at home allows you to control:

• The type of sugar substitutes

• The sweetness level

• The type of milk or yogurt used

• The amount of healthy fats

• The flavor intensity of the mint

You also get to enjoy fresh homemade keto pint of ice cream with ingredients you trust.

Why the Ninja Creami Works So Well

The Ninja Creami has become incredibly popular because it transforms frozen mixtures into a creamy dessert with an amazing best texture—without the need for traditional churning.

Instead of using a classic Cuisinart ice cream maker, the Ninja Creami processes a frozen base inside a freezer-safe container and turns it into smooth, delicious ice cream.

That means you can make:

• Protein ice cream recipes

• Sugar-free ice cream desserts

All from ingredients you blend together first.

The result is a dessert with a creamy texture that feels much closer to traditional regular ice cream than many diet versions.

The Secret to Creamy Sugar-Free Ice Cream

One challenge when making sugar-free ice cream that is midlife macro friendly is achieving the right texture without traditional sugar or heavy cream.

In this recipe I use a combination of:

• Greek yogurt for protein and body

• Almond milk for lightness

• Avocado for healthy fats and creaminess

The avocado helps prevent ice crystals and creates a smooth mouthfeel similar to using heavy whipping cream, but with a lighter nutrition profile.

You won’t taste the avocado at all. It simply helps give the ice cream that classic mint chip ice cream texture.

Choosing the Right Mint Flavor

For this recipe you can use either:

• Peppermint extract

• Peppermint stevia

Both create that classic light peppermint taste we associate with thin mint ice cream and other mint desserts.

Peppermint stevia has the advantage of sweetening the mixture at the same time, while peppermint extract allows you to choose your own sweetener.

Sweetener Options

One of the most common questions I receive when creating sugar-free desserts is what sweetener works best.

Here are some great options for this keto mint chocolate chip recipe.

Monk Fruit Sweetener

Monk fruit sweetener is one of my favorites because it provides sweetness without impacting blood sugar levels.

It works beautifully in frozen desserts but I would only recommend the liquid or the powdered option.

Liquid Stevia

Liquid stevia adds sweetness without adding bulk ingredients.

Peppermint stevia is especially convenient for mint ice cream.

Allulose

Allulose creates a softer texture and prevents ice crystals, making it a great option for homemade ice cream recipes.

Dairy and Milk Options

You can easily customize this recipe based on what you have on hand.

Almond Milk

Unsweetened almond milk keeps the ice cream light and low carb.

Coconut Milk

For a richer dessert you can substitute coconut milk, which adds more healthy fats and creaminess.

Whole Milk or Heavy Cream

If you’re following a keto diet, whole milk or heavy cream can also work in this recipe.

Chocolate Chip Options

For the classic mint chocolate chip ice cream experience, add chopped or mini dark chocolate chips.

Look for sugar-free chocolate chips made with stevia or monk fruit.

You can also chop a sugar-free dark chocolate bar into small pieces for a more authentic texture.

Don’t Have a Ninja Creami?

No problem.

You can still make this keto mint chocolate chip ice cream without special equipment.

Here are two simple options.

Blender Method

Blend the ice cream base ingredients and freeze in a shallow container.

Once frozen, break it into chunks and process in a blender or hand mixer until creamy.

This recreates a similar texture to a traditional churn recipe.

Stir-Freeze Method

Freeze the mixture in an airtight container.

Every 30 minutes stir the mixture with a fork to break up ice crystals until fully frozen.

This technique was used by many culinary students before home ice cream machines became common.

Natural Color Options

Traditional mint ice cream gets its color from green food coloring.

If you’d like a natural alternative and don’t want to use mashed avocado like I did, try:

• Matcha powder

• Spinach powder

These ingredients create a subtle menthe color without artificial dyes.

Tips for the Best Texture

To achieve the best texture when making homemade ice cream pints, keep these tips in mind.

• Always freeze the mixture flat in your container

• Use full-fat yogurt if you want richer texture

• Add a small amount of healthy fat like avocado

• Avoid too much liquid sweetener

These small adjustments can make the difference between icy frozen yogurt and a truly creamy mint chocolate chip ice cream.

A Sugar-Free Treat That Fits Your Lifestyle

One of the biggest struggles when following a low carb or keto diet is feeling like desserts are off limits.

But enjoying an occasional sugar-free treat can actually help you stay consistent long term.

When made with whole ingredients and balanced macros, desserts like this can easily fit into a healthy lifestyle.

That’s exactly why I love creating recipes like this low carb peppermint ice cream.

You get the flavor of your favorite ice cream parlor dessert—but made at home with ingredients that support your goals.

Low Carb Keto Mint Chip Ice Cream Ninja Creami

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Low Carb Keto Mint Chip Ice Cream Ninja Creami

Prep Time 5 minutes minutes

Servings 1 serving

Calories 195kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• Ninja Creami

Ingredients

• 3/4 cup non fat Greek plain yogurt
• 1/4 cup avocado mashed
• 1/4 cup unsweetened almond milk or choice of milk or cream
• 1/2 tsp peppermint liquid stevia or sweetener of choice to taste
• pinch salt
• 1 tbsp sugar free chocolate chips

Instructions

• Whisk or use a blender and add the yogurt, almond milk, avocado, peppermint stevia, and salt, process until smooth. Taste and adjust sweetener. I found it tasted LESS sweet after being frozen, so you may want to add a bit more sweetener.
• Pour into the Ninja Creami pint container.
• Freeze flat 8–12 hours.
• Spin on Lite Ice Cream.
• If crumbly, add 1–2 tbsp almond milk and Re-Spin.
• Add chocolate chips and run Mix-In.

Notes

The nutrition info doesn’t include the 1 tbsp chocolate chips.

If the carbs are too high for your macros, replace avocado with fresh spinach. Calories will be 101, Carbs will be 6g, Protein will be 16g, Fat will be 2g.

Nutrition

Serving: 1serving | Calories: 195kcal | Carbohydrates: 11g | Protein: 17g | Fat: 11g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.5g | Trans Fat: 0.01g | Cholesterol: 8mg | Sodium: 678mg | Potassium: 212mg | Sugar: 5g | Vitamin A: 6IU | Calcium: 167mg | Iron: 0.1mg

The post Low Carb Keto Mint Chip Ice Cream Ninja Creami appeared first on Sugar-Free Mom.

What is a Grasshopper Pie?

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

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

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

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

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

Carbs in Grasshopper Pie Recipe

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

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

​Carbs in Keto Grasshopper Pie

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

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

Healthy Grasshopper Pie

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

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

Super light texture, but totally satisfying in every bite.

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

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

Traditional Chocolate Cookie Crust

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

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

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

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

Can I change the peppermint stevia?

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

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

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

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

Can I replace avocado? 

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

Can I make this a Paleo Grasshopper Pie?

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

​Can I use fresh mint leaves? 

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

More Sugar Free Minty Desserts: 

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

Sugar Free Keto Grasshopper Mousse Pie

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Sugar-Free Grasshopper Mousse Pie

Course Dessert

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12 pieces

Calories 261kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Pie Crust

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

Filling

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

Instructions

Pie Crust

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

Pie Filling

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

Video

Notes

3 g net carb count

12 servings for entire thing

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

Nutrition

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

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

Chocolate Keto Pie Crust

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

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

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

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

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

Why You’ll Love This Keto Chocolate Pie Crust

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

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

Here’s why this crust is so popular:

• No bake recipe – no oven required

• Press-in crust – no rolling dough needed

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

• Keto friendly – just 1 gram net carbs per slice

• Gluten free and grain free

• Perfect chocolate flavor from unsweetened cocoa powder

• Easy to make in a food processor

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

Simple Crust Ingredients 

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

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

• Sunflower seeds or sunflower seed flour

• Unsweetened cocoa powder

• Coconut flour

• Low-carb sweetener of choice

• Sea salt

• Melted butter or melted coconut oil

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

The Best Chocolate Flavor for Keto Desserts

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

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

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

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

Nut Free Keto Pie Crust Option

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

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

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

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

• Almond meal

• Almond flour

• Pecan flour

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

Why Coconut Flour Works Best in This Recipe

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

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

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

For reference:

¼ cup coconut flour = about 1 cup almond flour

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

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

Choosing the Best Keto Sweetener

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

Some great options include:

• Monk Fruit Allulose blend

• Powdered monk fruit sweetener

• Allulose sweetener

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

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

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

Helpful Tips for the Perfect No Bake Chocolate Pie Crust

Use a Food Processor

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

Press the Crust Firmly

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

This ensures the crust holds together well when slicing.

Chill Before Filling

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

Use Plastic Wrap for Storage

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

Can I Make This in a Springform Pan?

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

• Keto cheesecakes

• Chocolate mousse cakes

• Layered no-bake desserts

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

Best Fillings for This Keto Chocolate Pie Crust

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

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

• Keto Chocolate Peanut Butter Pie

• Low Carb Grasshopper Mousse Pie

• Chocolate Samoa Pie

• Sugar Free Chocolate Mousse Pie

• No Bake Cheesecake Filling

• Whipped Cream Chocolate Pie

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

Can I swap the coconut flour?

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

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

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

Can I Use Coconut Oil Instead of Butter?

Absolutely.

This recipe works with either:

• Melted butter

• Melted coconut oil

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

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

Can I use raw cacao powder instead of cocoa powder?

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

Can I freeze this no bake chocolate pie recipe?

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

How do I store this no bake keto pie crust?

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

Easy Keto Dessert Recipes for filling this No Bake Pie Crust

Chocolate Cream Pie

Keto Chocolate Mousse

Chocolate Pudding

Creamy Peanut Butter Filling for this cheesecake peanut butter dessert

Frozen Strawberry Cheesecake Pie

Cottage Cheese Lemon Fluff

No Bake Keto Chocolate Crust

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

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

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

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 127kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Video

Notes

1 g net carb

This recipe was first published in Feb. 2017.

Nutrition

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

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

Keto Easter Eggs

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

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

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

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

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

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

Carbs in Reese’s Eggs

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

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

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

Carbs in Keto Peanut Butter Caramel Eggs

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

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

Can you swap the peanut butter?

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

Can I make these Easter eggs dairy free?

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

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

Low Carb Sweetener Guide

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

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

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

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

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

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

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

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

Why the Original Easter Egg Method Creates Better Layers

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

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

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

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

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

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

Which Method Should You Use?

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

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

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

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

Best Keto Peanut Butter Caramel Easter Eggs

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Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 hour hour 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 1 minute minute

Servings 12 Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

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

Peanut Butter Filling

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

Chocolate Coating

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

Instructions

Easter Eggs

Prepare Caramel

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

Prepare Peanut Butter Layer

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

Assembly

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

Standard Size Peanut Butter Cup Directions & Assembly

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

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

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

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

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

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

Easy Sugar Free Peppermint Patties

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

But good news.

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

They’re:

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

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

Keto Peppermint Patties

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

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

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

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

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

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

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

The Creamy Minty Filling

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

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

The result?

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

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

Sometimes presentation matters. 

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

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

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

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

Chocolate Coating Options

You can coat these in:

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

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

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

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

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

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

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

Dairy-Free or Paleo Version

To make paleo:

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

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

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

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

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

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

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

Husband & Family Review

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

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

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

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

 Other candy recipes you might like:

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

Sugar Free Peppermint Patties 

Print

Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

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

Chocolate Coating

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

Instructions

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

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

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

Video

Notes

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

This is the mold I purchased on Amazon. 

Nutrition

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

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

Sugar Free Shamrock Shake

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

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

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

And yes, it’s that beautiful green color.

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

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

Why This Mint Smoothie Aligns With Midlife Macros™

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

We are chasing:

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

This smoothie delivers exactly that.

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

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

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

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

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

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

Simple Ingredients, Big Flavor

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

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

That’s it.

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

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

Why Avocado Makes This So Creamy

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

Avocado gives:

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

This is what gives that extra creaminess without needing dairy.

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

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

It’s festive for:

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

You can even top it with:

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

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

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

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

Spinach gives:

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

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

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

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

You can absolutely swap spinach for:

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

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

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

Choosing the Right Non-Dairy Milk

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

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

I would skip:

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

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

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

Why? Because many of you want dairy free options.

Collagen peptides:

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

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

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

How This Supports Blood Sugar

There’s:

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

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

This helps:

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

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

 Can I use chocolate protein powder?

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

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

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

Can I add chia seeds?

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

Can I use lemon juice?

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

Sugar Free Dairy Free Mint Green Protein Smoothie

Print

Sugar Free Dairy Free Mint Green Protein Smoothie

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

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

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional

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

Instructions

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

Notes

This recipe was first published in March 2014. 

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

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

Midlife Macros™ Approved

Nutrition

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

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

Sugar Free Keto Blizzard Recipe

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

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

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

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

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

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

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

Why Make a Sugar-Free Keto Blizzard at Home?

Let’s be real.

Traditional Dairy Queen Blizzards are loaded with:

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

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

But when you make it at home?

You control:

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

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

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

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

Can This Fit a Ketogenic Diet?

Yes and here’s why.

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

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

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

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

Why This Works for Midlife Macros™

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

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

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

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

It satisfies your sweet tooth without wrecking your macros.

Is This Better Than Dairy Queen?

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

This recipe is:

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

Just simple whole food ingredients.

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

Flavor Variations

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

Here are some keto options:

Peanut Butter Cup Style

Add:

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

Birthday Cake Style

Add:

• A drop of almond extract
• Sugar free sprinkles

Chocolate Lover

Add:

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

Cookies & Cream

Use crushed low carb cookies.

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

Tips for the Perfect Texture

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

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

Can I use coconut sugar?

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

Can I skip whey protein?

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

Does this taste like cottage cheese?

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

A Sweet Tooth Solution That Loves You Back

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

You can make healthy swaps and still enjoy flavor.

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

Even during a literal blizzard.

Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe

Print

Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe

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

Prep Time 5 minutes minutes

Total Time 1 hour hour

Servings 2 servings

Calories 169kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Add-ins

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

Instructions

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

Notes

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

Midlife Macro™ Approved

Nutrition

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

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

Sugar Free Chocolate Peanut Butter Truffles

These Easy Sugar-Free Keto Chocolate Peanut Butter Truffles are one of those recipes that remind me why I started SugarFreeMom.com back in 2011 and why I’m still here.

They’re rich, chocolatey, indulgent, and taste like a classic peanut butter cup… yet they’re low carb, sugar-free, and made with simple ingredients you can pronounce. No powdered sugar, no added sugars, and no blood sugar rollercoaster afterward.

This recipe was originally written in 2013, long before I went back to nutrition school, before “midlife macros” was even a phrase, and before sugar-free treats were widely available.

Looking back now, I’m proud of how intuitive this recipe was and with a few thoughtful updates, it fits beautifully into how I eat and teach today.

Whether you’re making these for special occasions, the holidays, Valentine’s Day, or just because your sweet tooth is calling, these truffles deliver a perfect blend of indulgence and intention. Recipe instructions have been updated for an easier method then double boiler and new pictures have been added as well.

Why These Sugar-Free Chocolate Peanut Butter Truffles Still Work

There’s a reason peanut butter and chocolate are a timeless combination. The nutty flavor of peanut butter paired with rich chocolate creates a truly indulgent experience — and when done right, you don’t need sugar to make it delicious.

These truffles offer:

• A guilt-free treat for anyone reducing sugar intake
• A low carb dessert option that still feels satisfying
• A healthier format than traditional fudge or candy
• Flexibility for a variety of dietary needs

They’re soft, creamy, melt-in-your-mouth bites with that classic love affair of peanut butter and chocolate without the excess consumption that often comes with sugar-laden candy.

The Inspiration Behind the Recipe

This recipe is inspired by my grandma’s old-fashioned fudge buttons-the kind made with butter, cocoa, powdered sugar, milk, and peanut butter. I loved those flavors growing up, but I wanted to recreate them in a way that aligned with a sugar free, low carb lifestyle.

After one unsuccessful attempt (and a kitchen mess), the second and third versions were perfected. All thanks to my grandma and a little kitchen persistence.

The result? A sugar-free chocolate peanut butter fudge truffle that delivers the same nostalgic flavor, just without the added sugars.

My boys who have peanut and tree nut allergies were especially happy when they were able to eat these yummy chocolate bites since I used sunbutter the second time I made them. Hubby and daughter enjoyed the first batch using peanut butter. I like both!

Ingredient Breakdown (And Why They Matter)

Sugar-Free Chocolate Chips

I recommend premium sugar-free chocolate chips sweetened with stevia or monk fruit. They melt beautifully, taste like real chocolate, and don’t contain added sugars.

Look for options made with:

• Cocoa butter
• Chocolate liquor
• No maltitol (to avoid digestive upset and laxative effect)

Tip: Always check labels — some “sugar-free chocolate” products still include hidden sugars or sugar alcohols that can spike blood sugar.

Peanut Butter (or SunButter)

Use real peanut butter with just peanuts and salt for the best flavor and texture. This creates the perfect balance of smooth peanut butter and chocolate.

Nut-free option:

• Swap peanut butter for sunflower seed butter to accommodate peanut or tree nut allergies.

Butter

Butter adds richness and helps create that classic fudge-like texture.

Dairy-free swaps:

• Coconut oil
• Dairy-free butter

Both options still provide a creamy mouthfeel and delicious flavor.

Milk

A small amount of milk softens the truffle mixture and makes it scoopable.

Dairy-free milk swaps:

• Unsweetened almond milk
• Unsweetened coconut milk (carton, not canned)
• Unsweetened macadamia milk

Stevia or Monk Fruit

A few droppers of chocolate-flavored monk fruit or chocolate stevia enhance sweetness without overpowering the chocolate.

Start small — you can always add more, but you can’t take it out.

Coconut Oil (Chocolate Coating)

Coconut oil helps thin the melted chocolate for dipping and creates a smooth, glossy coating that sets beautifully when chilled.

Optional Swap: Using Sugar-Free Peanut Butter Powder Instead of Natural Peanut Butter

I often get asked if these truffles can be made with sugar-free peanut butter powder instead of natural peanut butter, especially by women following midlife macros who want to lower fat slightly.

The short answer is yes, but it does require a small adjustment so the truffles still hold their shape.

Why the Swap Isn’t 1:1

Natural peanut butter works in this recipe because it provides:

• Fat (structure)
• Thickness (body)
• Creamy texture

Peanut butter powder, on the other hand, is mostly defatted peanut solids, so if you swap it straight across without adjustments, the mixture will be:

• Too dry
• Crumbly
• Unable to hold its shape once chilled

How to Successfully Use Peanut Butter Powder

If replacing 1/2 cup natural peanut butter, here’s what to do:

Use:

• 1/2 cup sugar-free peanut butter powder
• PLUS 1/4 cup liquid total

Best liquid options (choose one):

• Unsweetened almond milk
• Unsweetened coconut milk (carton)
• Dairy milk if tolerated

Add Back Some Fat for Structure

To replace the fat lost from removing natural peanut butter, you’ll also need:

• 2 additional tablespoons butter (or dairy-free butter)

This restores enough fat so the truffles:

• Set properly
• Hold their shape
• Stay creamy instead of chalky

How to Mix It In

1. Melt the butter and chocolate chips first.
2. Whisk peanut butter powder with the milk until thick and smooth.
3. Stir the peanut butter mixture into the melted chocolate.
4. Proceed with chilling and shaping as written.

Texture Expectation

• Slightly firmer than the original version
• Less oily mouthfeel
• Still rich and chocolate-forward

This version is a great option if you’re aiming for a lower-fat, still-satisfying treat — especially for midlife weight loss phases where fat tolerance can be lower.

Tip: If the mixture feels too soft after chilling, refrigerate an additional 10–15 minutes before rolling.

How These Fit Into a Low Carb or Keto Lifestyle

These truffles are not an everyday treat — and that’s intentional.

They’re designed for:

• Special occasions
• Holidays
• Dessert when you want something truly satisfying

Because they’re rich and flavorful, one truffle goes a long way. That’s the joy of guilt-free indulgence done right — quality ingredients, mindful portions, and no added sugars.

Stored properly in an airtight container in the refrigerator, they hold their shape and texture perfectly.

Storage Tips

• Keep refrigerated until ready to serve
• Store in an airtight container
• Best enjoyed chilled or slightly softened at room temperature

Because these are made with melted chocolate and natural fats, they will soften if left out too long at room temperature.

These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.

They honor the classic taste of peanut butter cups while offering a healthier, low carb format that supports mindful indulgence -especially when you want something special without derailing your goals.

Make a batch, store them in the fridge, and enjoy the joy of guilt-free indulgence — one truffle at a time.

Easy Sugar Free Keto Chocolate Peanut Butter Truffles

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Sugar-Free Chocolate Peanut Butter Fudge Truffles {Nut Free Option}

These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.

Prep Time 1 hour hour

Total Time 1 hour hour

Servings 28 truffles

Calories 74kcal

Author Brenda/ Sugar-Free Mom

Ingredients

Truffles

• 2 tablespoons butter or coconut oil
• 3/4 cup sugar-free chocolate chips
• 1/2 cup unsweetened peanut butter or sunbutter for nut free or see notes above for peanut butter powder
• 2 tsp chocolate monk fruit or chocolate stevia

Chocolate Coating

• 1/2 cup sugar-free chocolate chips or sugar free peanut butter chips
• 1 tablespoon coconut oil

Instructions

• Place a small saucepan over low heat.
• Add butter (or coconut oil for dairy‑free), sugar‑free chocolate chips, and peanut butter (or sunbutter).
• Stir constantly with a silicone spatula until melted, smooth, and glossy — this should only take 2–3 minutes.

  Remove from heat immediately.
• Stir in sweetener (stevia or monk fruit).

  Transfer mixture to a bowl and refrigerate for 1 hour, or until firm but scoopable.
• Use a ½‑tablespoon scoop to roll into balls and place on parchment paper.
• Chill another 20–30 minutes until fully set.
• If dipping in chocolate, melt chocolate chips with coconut oil, dip truffles, and return to parchment.
• Decorate with shaved chocolate if desired or crushed peanuts.
• Refrigerate until coating is firm. Best if kept refrigerated.

Notes

2 net carbs per truffle

This recipe was first published in November 2013. 

See my instructional video on Pinterest here. 

Nutrition

Serving: 1truffle | Calories: 74kcal | Carbohydrates: 3g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.2g | Trans Fat: 0.03g | Cholesterol: 2mg | Sodium: 24mg | Potassium: 0.2mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 25IU | Calcium: 0.2mg | Iron: 0.001mg

The post Easy Sugar Free Keto Chocolate Peanut Butter Truffles appeared first on Sugar-Free Mom.

A Classic Italian Dessert Made the Easiest Way

Lemon zabaglione is considered a classic Italian dessert, traditionally made with rich egg yolks, sugar, and dessert wines like Marsala or Vin Santo.

Over the years, I’ve learned that the easiest way to make it at home is using a double boiler and keeping the heat low and steady.

This recipe starts with a simple egg yolk mixture, no flour, no egg whites, no baking -just yolks, sweetener, lemon juice, and gentle heat.

Cooking it over a pot of water instead of direct heat gives you full control and prevents scrambling. The key is low heat, constant whisking, and patience.

If you’ve never made zabaglione before, don’t overthink it. This is truly a great way to impress guests without a lot of effort.

About the Wine (and Alcohol Content)

Traditionally, zabaglione is made with sweet wine, most often Marsala wine, though other dessert wines like Vin Santo are also used depending on the Italian version and region.

For my lemon zabaglione, I used a dry white wine, which keeps the flavor light and lets the lemon shine. During cooking, the alcohol content cooks off gently as the egg mixture thickens, leaving behind flavor without tasting boozy.

That said, this dessert is just as delicious without wine.

Wine-Free Option

If you prefer to skip alcohol altogether:

• Simply replace the wine with water
• You’ll still get a smooth, creamy, traditional zabaglione texture

This makes it perfect for a dinner party, holidays, or anyone avoiding alcohol.

Texture Matters: Low Speed, Low Heat, Big Results

The secret to a perfect lemon zabaglione is resisting the urge to rush.

• Keep the heat low
• Whisk constantly at a steady, low speed
• Scrape the bottom of the bowl often so nothing sticks

As the mixture thickens, it will turn glossy and pale yellow. This is where zabaglione differs from lemon curd, it thickens through air and gentle heat, not butter or starch.

Once finished, it can be served:

• Warm
• At room temperature
• Or chilled

All three are delicious, depending on your favorite way to enjoy it.

How I Serve Lemon Zabaglione

My favorite way to serve this simple Italian dessert is spooned over fresh berries or fresh fruits. The acidity of the fruit balances the richness of the egg yolks perfectly, especially after a heavy meal.

Other serving ideas:

• Over slices of pound cake
• With a light dusting of cocoa powder (more traditional for classic zabaglione)
• Alongside almond biscotti for dipping

It’s a wonderful option for anyone with a sweet tooth who doesn’t want a heavy slice of cake.

Making It Low Carb (and Still Traditional)

Because this recipe relies on egg yolks and gentle cooking rather than flour or starch, it’s naturally low carb and works well for those following a keto diet or simply cutting back on sugar.

Using allulose keeps the texture smooth and prevents crystallization, which is especially important for egg-based desserts like this. It’s one of the reasons this recipe fits seamlessly into my style of cooking, traditional flavors, modern ingredients.

When I Turned It Into a Mascarpone Cream

To make more servings, I turned this classic version of lemon zabaglione into a mascarpone-based cream by folding in mascarpone cheese and a little heavy cream. This creates a softer, mousse-like texture that’s slightly less yellow and a bit more mild in lemon flavor.

Honestly, I was nervous about this version.

But when my dad, who is Italian and Sicilian-tried both, he loved them equally. He even called me the next day to tell me the truth (and if you know Italian dads, you know they will tell you the truth).

He also loved my parmesan biscotti served with stracciatella soup, which made the whole meal feel very traditional and very personal.

Lemon Zabaglione Mascarpone Cream (To Make More Servings)

If you’d like to stretch this recipe to serve more people, you can turn it into a lemon zabaglione mascarpone cream. This version is slightly less yellow and less lemon-forward, but still creamy, smooth, and absolutely delicious.

This is exactly how I made it to increase servings.

Additional Ingredients

• ¾ cup mascarpone cheese
• 2 tablespoons heavy cream

How to Make the Mascarpone Version

1. Once the zabaglione has finished cooking, let it cool slightly.
2. In a separate bowl, whisk the mascarpone until smooth.
3. Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
4. Gently fold the mascarpone mixture back into the remaining zabaglione.
5. Stir in the heavy cream until smooth and spoonable.

Yield & Texture Notes

• Increases the yield to about 1¾–2 cups, depending on how gently it’s folded
• Texture becomes mousse-like and creamy
• Color will be lighter and less yellow
• Lemon flavor is softer but still present

Lemon Zabaglione Mascarpone Cream

• Refrigerate in an airtight container for up to 3 days.
• Texture will firm up slightly when cold.
• Stir gently before serving to restore creaminess.
• Best served chilled or just slightly cool.
• Do not freeze, as texture may separate.

Serve either version with berries, biscotti, or alongside another lemon dessert for an elegant finish. For Christmas I made my Almond Amaretti Cookies from my cookbook, Naturally Keto.

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?  

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Sugar Free Low Carb Keto Italian Lemon Zabaglione

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 3 servings

Calories 135kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 6 large egg yolks
• 1/2 cup Allulose confectioners or low carb powdered sweetener
• zest 2 lemons
• 3 tbsp lemon juice
• 1/3 cup dry white wine or use water
• 1 tsp lemon stevia

Instructions

• Bring a saucepan with a few inches of water to a gentle simmer.
• In a heatproof bowl, whisk together the egg yolks, powdered allulose, lemon zest, lemon juice, lemon stevia, and wine (or water).
• Place the bowl over the simmering water (the bowl should not touch the water).
• Whisk constantly for 6–8 minutes, until the mixture is pale, glossy, and thick enough to coat the back of a spoon.
• Remove from heat immediately. Pour into 3 serving glasses. Serve warm or chilled.
• Top with fresh berries and extra lemon zest. Can be refrigerated in an airtight container for up to 24 hours. Texture will thicken slightly as it chills.

Nutrition

Serving: 1serving | Calories: 135kcal | Carbohydrates: 3g | Protein: 5g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 367mg | Sodium: 18mg | Potassium: 71mg | Fiber: 0.05g | Sugar: 1g | Vitamin A: 491IU | Vitamin C: 6mg | Calcium: 47mg | Iron: 1mg

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

Easy Low Carb Cranberry Salsa (Keto, Sugar-Free, No-Cook Holiday Appetizer)

If you’re following a keto diet or low-carb diet during the holiday season, this Easy Low Carb Cranberry Salsa is about to become one of your favorite go-to recipes.

It’s fresh, colorful, bursting with sweet flavors and savory flavors, and best of all — it requires just 7 simple ingredients and no cooking at all.

When it comes to holiday meals, especially Thanksgiving dinner, Christmas gatherings, and holiday parties, appetizers often get overlooked.

Between the turkey, sides, and desserts, the oven is usually working overtime. That’s why I love having a no-cook keto appetizer like this one ready to go.

This recipe delivers everything you want in a healthy cranberry sauce–style appetizer: bright flavor, festive color, and a refreshing contrast to heavier dishes — all without added sugar, sugar alcohols, or complicated prep.

Why You’ll Love This Easy Cranberry Salsa

This is not a traditional cranberry sauce, and that’s what makes it special.

Instead of a cooked, canned version loaded with sugar or corn syrup, this fresh cranberry salsa uses whole berries, fresh herbs, citrus, and a natural sweetener to balance the tartness.

Here’s why it works so well:

• No cooking required — perfect when your oven is full
• Made in minutes using a food processor
• Naturally sugar-free cranberry sauce–style recipe
• Keto-friendly sauce with very low g net carbs
• Works for low-glycemic, South Beach Diet, and low-carb meal plans
• Easy to customize based on taste buds
• A beautiful perfect addition to any thanksgiving table

If you’re a big cranberry fan like I am, you’ll appreciate how this recipe highlights the natural brightness of cranberries without masking them with excess sweetness.

How to Make Easy Low Carb Cranberry Salsa

You’ll need a food processor, a cutting board, and about 10 minutes.

Step-by-Step Summary of the Steps

1. Add whole cranberries to a food processor and pulse just until chopped — do not puree.
2. Transfer to a bowl.
3. Stir in green onions, cilantro, jalapeño, lemon juice, sea salt, and sweetener.
4. Cover in an airtight container.
5. Refrigerate for at least 3 hours or overnight for best flavor.

That’s it.

The flavors continue to develop the longer it rests, making it ideal for make-ahead holiday meals.

Fresh Cranberries vs. Canned Version

Most people grew up with canned cranberry sauce, and while it’s nostalgic, it’s also packed with sugar and offers very little nutritional value.

This homemade cranberry sauce alternative keeps the cranberries raw, which preserves their texture and gives this salsa its signature pop.

You can find fresh cranberries at the grocery store throughout the fall and winter months. If you’re using frozen cranberries, simply thaw them to room temperature and drain off any excess liquid before starting.

Ingredient Notes & Flavor Options

This recipe uses simple ingredients you may already have on hand, but there’s also room to adjust based on preference.

Feel free to place the entire recipe over a block or two of cream cheese and serve with my savory Low Carb Herb Biscotti or Keto Crackers or even on this Quick Keto Toast. 

Sweetener Options

I prefer monk fruit or a low-carb sweetener like lemon stevia for a clean taste and low glycemic index. Start small and adjust — cranberry recipes always benefit from tasting and tweaking.

You can also experiment with:

• Your sweetener of choice
• A blend of monk fruit and stevia
• Avoiding sugar substitutes that contain maltodextrin

Citrus Flavor

This recipe uses lemon juice, but you can swap or enhance with:

• Orange zest
• A splash of orange juice (very small amount)
• Lime juice for extra brightness
• A drop of vanilla extract or little orange extract for warmth

Heat Level

For those who like a little heat, jalapeño is perfect. Adjust to:

• Mild (remove all seeds)
• Medium heat
• Or skip entirely if serving a crowd

Serving Ideas for Holiday Meals

This low-carb cranberry salsa is incredibly versatile.

Classic Option

• Spoon over cranberry cream cheese dip
• Serve with low carb tortillas, keto crackers, or celery sticks

Dairy-Free Option

Pair with low-carb meal platters

Serve on cucumber rounds

Holiday Spread

• Use as a topping for holiday turkey
• Add to leftover turkey wraps
• Serve alongside other keto recipes and appetizers

It’s also a great way to use up leftover cranberry sauce ideas — though I doubt you’ll have leftovers for long.

Storage Tips

Store this healthy cranberry sauce–style salsa in an airtight container in the refrigerator for up to 5 days. The flavors deepen over time, making it even better the next day.

Nutrition & Diet Notes

This recipe fits beautifully into a keto lifestyle, low-carb journey, and even weight-loss focused plans thanks to its low calorie count and minimal carbohydrates.

• Very low net carbs
• Naturally low glycemic index
• Supports weight loss goals when paired with protein and fat
• No raw honey, no refined sugar, and no artificial fillers

As always, nutritional information is provided as a courtesy and is not medical advice.

Can I make this ahead of time?

Yes! In fact, it tastes better after sitting for a few hours or overnight.

Can I use orange instead of lemon?

Absolutely. Try fresh orange zest or a tiny splash of juice for a sweeter profile.

Is this like traditional cranberry sauce?

Not exactly — this is fresher, brighter, and more versatile, closer to a cranberry relish or salsa than a keto cranberry sauce recipe.

Can I add chia seeds?

You can, but I prefer the texture without them.

Whether you’re serving it at Thanksgiving, Christmas, or a New Year’s gathering, this is a great option for anyone wanting a flavorful, keto-friendly appetizer that everyone — low carb or not — will enjoy.

Scroll to the bottom of the page for the complete printable recipe card, ingredient amounts, and serving size details.

Low Carb Keto Cranberry Salsa

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Low Carb Cranberry Salsa

This Easy Low Carb Cranberry Salsa proves that holiday food doesn’t need to be complicated, sugar-loaded, or stressful. With just a handful of ingredients and no cooking required, it’s one of the easiest ways to bring something fresh, festive, and beautiful to the table.

Prep Time 5 minutes minutes

Servings 12 @ 2 tbsp each

Calories 11kcal

Author Brenda Bennett |Sugar Free Mom

Ingredients

• 8 ounces cranberries fresh or frozen and thawed
• 1/3 cup green onions chopped
• 1/4 cup cilantro fresh, minced
• 1 jalapeno seeds removed, minced
• 2 tbsp lemon juice
• 1/2 tsp sea salt
• 1/2-1 tsp lemon stevia or to taste

US Customary – Metric

Instructions

•  Place cranberries in a food processor and process until just chopped, not pureed.
• Place chopped cranberries in a bowl and stir in remaining ingredients.
• Cover and refrigerate 3 hours or overnight.
• Serve over cream cheese with low carb crackers or serve onto slices of cucumber for a dairy free appetizer. 

Video

Notes

2 g net carbs per serving. One serving is 2 tablespoons.

Midlife Macros™ Approved! 

This recipe was first published in November 2018.

Nutrition

Serving: 1serving @ 2tbsp | Calories: 11kcal | Carbohydrates: 3g | Protein: 0.2g | Fat: 0.04g | Saturated Fat: 0.004g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Sodium: 98mg | Potassium: 30mg | Fiber: 1g | Sugar: 1g | Vitamin A: 74IU | Vitamin C: 6mg | Calcium: 4mg | Iron: 0.1mg

The post Easy Sugar Free Low Carb Keto Cranberry Salsa Recipe appeared first on Sugar-Free Mom.

The Best Keto Peanut Brittle

The holiday season is often when you see amazing recipes being shared that are often family favorites passed down from generations.

The typical peanut brittle mixture is a very easy recipe that often uses white sugar, corn syrup, butter, vanilla extract and baking soda.

I don’t have a peanut brittle recipe passed down from my grandmother, but when I received a beautiful hand-written recipe from Angie’s grandmother, I was inspired to get in the kitchen and make a sugar-free, keto, low carb peanut brittle recipe.

Angie took my 6 week online Sugar Detox course back in 2020, then became an alumni member and is now my assistant in the Sugar Free Mom Tribe Community! She’s allowed me to transform her grandma’s cherished recipe so that anyone on a ketogenic diet or low carb diet can enjoy it too!

Tools needed:

Candy thermometer– I actually used an instant read meat thermometer and I find it easier to use than a true candy thermometer. Hubby uses it all the time for grilling meats but works great for candy too.

Cookie Sheet Pan

Parchment paper– Don’t forgo using this or your brittle will stick terribly to your pan.

Wooden spoon– helps to see if your mixture is nicely coated and also great for not destroying any of your ceramic or stainless steel pans.

Best Sugar Free Keto Peanut Brittle

Ingredients Needed:

salted butter

Better than Sugar Confectioners or see notes above for options

salt

vanilla extract

caramel extract or use more vanilla

vanilla stevia

baking soda

peanuts roasted, salted or see notes

Best Tips for Making Sugar-Free Peanut Brittle

Tip #1: Choose your keto sweeteners carefully and consider what you prefer; smooth texture not grittiness or some crystallization and no chewiness.

Tip #2: Buy a thermometer if you don’t have one. Guessing on whether the color is dark enough is a risk you take without a thermometer. If you go past the point of no return you could risk having brittle that takes burnt.

Tip #3: Keep the brittle refrigerated until ready to serve to ensure it will be nice and crisp with perfect snap. The longer it sits out on the counter, it can tend to soften a bit.

Keto-Friendly Sweeteners

I tested my low-carb version using 4 different sugar alternatives and I’m sharing my favorite, but of course, you can absolutely choose which keto sweetener you prefer.

Swerve granular sweetener (Erythritol)– My first attempt was using Swerve since I have a lot of it in my pantry and love it for many of my low carb keto recipes.

Unfortunately, it formed a lot of crystallization which we did not enjoy. In fact, I threw it away as no one wanted to eat it. The light color in the above picture is using Swerve.

Allulose granular sweetener-I thought this would best as I know with Allulose it helps make my keto ice cream recipes creamy and works well for the best texture in my Dairy Free Cloud Bread recipe.

It worked well, but does have a bit of chewy texture. Still has the crack to it, but after chewing the brittle you do feel the chewiness in your teeth.

The bottom brittle in the above picture with the nice golden brown color is using granular Allulose.

Swerve granular plus Allulose liquid combination– I tried combining these two together and the result was a fail.

This did not work at all to harden. In fact it stayed soft like a caramel even after freezing it.

Better than Sugar Confectioners ( Erythritol plus stevia)–

Produced a perfect sweetness, perfect brittle, still does have some crystallization, but not as bad as using the Swerve.

The darker brittle on the left of the picture below is using this sweetener.

My favorite was using the granular Allulose because I think it’s nice and smooth, no grittiness and I don’t mind the bit of chew. It’s also not as sweet and the Better than Sugar.

My hubby liked the Better than Sugar because he says it had less grittiness, no chewiness and has the perfect sweetness.

FAQs

Are peanuts keto friendly?

Some people following a keto diet may decide peanuts should not be eaten since they are a legume and legumes are usually high in carbs and not keto friendly.

There are many people who enjoy peanuts and follow a keto diet and can easily enjoy a serving of peanut butter or a serving of peanuts and still stay in ketosis, I am one of them.

Ketosis is a metabolic state, so how peanuts will effect you and your blood glucose or your ability to stay in ketosis can only be determined by testing it out on yourself.

Can I use other nuts besides peanuts?

Yes, if you’re not a fan of peanuts, you can really use any nuts of your choice. I tried this with pecans and it was lovely. Macadamia, almonds, really any nut you like can work.

Can I use unsalted peanuts?

Yes, if you prefer unsalted nuts are fine. I prefer the salted as it gives the brittle a nice salty and sweet bite!

How do I store this easy keto brittle?

Store in an airtight container in the fridge for up to a month. You can also freeze for up to 6 months.

What about Monk Fruit sweetener?

I did not test with monk fruit but usually it contains erythritol and monk fruit like the blend from Better than sugar so I would guess you would have similar results.

Can I make caramel sauce with this recipe for brittle?

Actually no, this recipe wouldn’t work if you want a creamy caramel sauce. You would need to add heavy cream to this recipe. Here’s my easy keto recipe for Caramel Sauce.

Is this the same as toffee?

Yes, pretty much is the same in texture as keto toffee.

How do I figure out the right size pieces for the serving?

Here’s a great tip: measure the length and width of your hardened brittle then do your best to break it in half.

Once in half, you need to break off 12 small pieces.

Then do the same for the other half, breaking off 12 of the same sized pieces as best you can. You’ll end up with 24 small pieces and one serving is 2 pieces.

Easy Low Carb Keto Sugar-Free Peanut Brittle

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Sugar Free Keto Peanut Brittle

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Servings 12 servings @ 2 pieces

Calories 104kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 1/4 cup salted butter
• 1/2 cup Better than Sugar Confectioners or see notes above for options
• 1/4 tsp salt
• 1 tsp vanilla extract
• 1 tsp caramel extract or use more vanilla
• 1/2 tsp vanilla stevia optional
• 1/2 tsp baking soda
• 1 cup peanuts roasted, salted or see notes above

Instructions

• Line a baking sheet pan with parchment paper.
• In a small saucepan, add the butter, sweetener and salt. Stir together and bring to a boil over medium heat.
• Once boiling reduce heat to low and stir constantly. The color will change to a dark brown, continue to stir until it reaches 300 degrees using a thermometer.
• Turn heat off, add vanilla extract, caramel extract and vanilla stevia and stir together. Add baking soda, stir together then add nuts.
• Pour the mixture on the baking sheet pan and spread the nuts in an even layer.
• Allow to set on counter for 30 minutes then you should be able to break it into pieces. You can also refrigerate to set.
• Storage: Best if kept in the fridge.

Notes

1 serving is 2 pieces which equals 1 net carb. 

This recipe was first published in December 2022.

Nutrition

Serving: 1serving @ 2 pieces | Calories: 104kcal | Carbohydrates: 2g | Protein: 3g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 127mg | Potassium: 92mg | Fiber: 1g | Sugar: 0.05g | Vitamin A: 118IU | Calcium: 14mg | Iron: 0.5mg

The post Best Easy Sugar Free Low Carb Keto Peanut Brittle appeared first on Sugar-Free Mom.

Why You’ll Love This Keto Eggnog Cheesecake

If you love eggnog during the holiday season but don’t love the sugar crash that comes with traditional store-bought eggnog desserts, this no-bake sugar-free keto eggnog cheesecake is for you.

Even better? This version is lighter, higher in protein, and more midlife-macro friendly than traditional bake cheesecakes.

• No oven, no water bath, no cracking
• Made in a food processor or blender
• Lower fat than classic cheesecake
• Naturally gluten-free and low carb
• Perfect festive treat for holiday dinner or Christmas gatherings
• Clean slices that hold their shape beautifully

This is one of those best things to make when you want something impressive but easy.

Eggnog Flavor Without Traditional Store-Bought Eggnog

Traditional eggnog is loaded with:

• Brown sugar
• Heavy cream
• Corn syrup

Instead, this keto eggnog cheesecake recipe gets its flavor from:

• Vanilla extract
• Ground nutmeg
• Cinnamon
• Dark rum or rum extract

All the eggnog flavor, none of the sugar.

Crust Ingredients

Use your favorite low carb almond flour crust, or my no bake chocolate pie crust in the recipe card below.

You can also make this without a crust in a 8 or 9-inch pie pan or springform pan lined with parchment paper.

Important Step: Taste Before Adding Gelatin

Before adding the gelatin:

Taste the batter.

Cold desserts mute sweetness, so the batter should taste slightly sweeter than you want the finished cheesecake.

• If needed, add vanilla liquid stevia, blend again, and re-taste

This step ensures best results.

Toppings for a Festive Holiday Look

For the top of your cheesecake, try:

• Sugar Free whipped cream
• Sugared cranberries using granulated low carb sweetener
• A light dusting of nutmeg
• Rosemary sprigs (for garnish only)

This makes it a true festive treat that looks just as good as it tastes.

Storage Tips

• Store in an airtight container in the refrigerator up to 5 days
• Can be frozen (without whipped cream topping)
• Best texture when fully chilled overnight

Can this eggnog cheesecake be made without a crust?

Yes! This cheesecake sets up beautifully without a crust.

Simply pour the filling into a parchment-lined springform pan or pie dish and chill as directed. It becomes a great option if you want a lower-calorie or lighter holiday dessert.

Can I make mini cheesecakes?

Yes! Pour into mini cheesecake molds or jars and chill.

What can I use instead of gelatin?

Gelatin is what gives this no-bake cheesecake its clean slices, but if you don’t want to use it:

• You can substitute agar-agar, following package directions (note: texture will be slightly firmer)
• Or skip gelatin entirely and serve this as a cheesecake mousse or layered dessert in jars

Without gelatin, the cheesecake will be softer and spoonable rather than sliceable.

Can I swap the cottage cheese for something else?

Yes. If you prefer not to use cottage cheese, you can substitute:

• Full-fat ricotta cheese (very similar texture, slightly richer)
• Or Greek yogurt for a lighter version (expect a softer set)

Keep in mind that cottage cheese gives this cheesecake its higher protein and Midlife Macro–friendly balance, so swapping will slightly change the nutrition and texture.

Does this taste like cottage cheese?

No. Once blended smooth with cream cheese and spices, the cottage cheese becomes completely creamy and neutral — no cottage cheese flavor at all.

Can I make this ahead of time?

Absolutely. This cheesecake is actually best made the day before serving, giving it plenty of time to fully set and develop flavor.

Can I swap the sugar-free sweetened condensed milk for sugar-free eggnog?

You can, but it’s important to know that my recipe for sugar-free eggnog is much thinner than sugar-free sweetened condensed milk. The condensed milk adds both sweetness and thickness, which helps this no-bake cheesecake set up firmly.

If you replace it with eggnog, the cheesecake will be softer and more pudding-like unless you increase the gelatin slightly or reduce other liquids.

For best results and clean slices, I recommend sticking with the sweetened condensed milk. If you do use eggnog, consider serving it as a cheesecake mousse or dessert cups rather than a sliceable cheesecake.

This easy eggnog cheesecake recipe is proof that you don’t need traditional ingredients or a complicated process to create one of your favorite holiday desserts.

It’s creamy, festive, lower carb, and made with simple ingredients — a perfect keto dessert for the holiday spirit without sacrificing your goals.

If you try it, I’d love to hear what you think — this one is already a family favorite in our house.

No Bake Keto Eggnog Cheesecake

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Easy No Bake Sugar Free Keto Eggnog Cheesecake

Prep Time 20 minutes minutes

Servings 10 servings

Calories 241kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

No Bake Crust

• 1/3 cup unsweetened shredded coconut
• 1/3 cup coconut flour
• 1/4 cup Monk Fruit Allulose Confectioners
• 6 tbsp salted butter melted

No Bake Cheesecake

• 3/4 cup water
• 2 tsp gelatin
• 1.5 cups 2% cottage cheese
• 8 ounces low fat cream cheese room temperature
• 1/2 cup my recipe sugar free sweetened condensed milk
• 2 tsp vanilla extract
• 1 tbsp dark rum or 1 teaspoon rum extract
• 1 tsp vanilla liquid stevia or monk fruit liquid
• 1 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• pinch salt

Toppings

• Sugar Free Whipped Cream, Fresh Cranberries, Fresh Rosemary Twigs

Instructions

No Bake Crust

• Grease an 8 inch spring form pan. Set aside.
• Place all the crust ingredients into a large mixing bowl or food processor and process to combine. Spread crust batter into the bottom of the spring form pan and pat down until it's level. Set in fridge.

No Bake Cheesecake

• Boil the water then add the gelatin and stir until dissolved. Set aside to cool.
• Add the cream cheese and cottage cheese to a food processor or a large bowl using an electric mixer, blend together. Pour in the sugar free condensed milk, sweeteners, spices and blend until combined. Taste and adjust sweetener if needed.
• Drizzle in the cooled gelatin and blend until incorporated. Set aside.

Assemble

• Spread the cheesecake batter onto the crust, cover with plastic wrap and refrigerate 6-8 hours or overnight.
• Remove the spring form when you are ready to decorate with topping.

Topping

• Place the fresh cranberries in a small bowl and stir to coat with sweetener. Set aside.
• Place the heavy whipping cream in a stand mixer with the vanilla stevia or sweetener of choice and using the whisk attachment, whip until stiff peaks.

  Place into a pastry bag with the star tip or piping tool and cover the edges of the cheesecake with whipped cream adding cranberries and fresh rosemary twigs around edges.

Storage

• Place in the fridge until ready to serve for up to 5 days.

Notes

This cheesecake makes 10 servings. 

One slice has 5 g net carbs. 

If you decide to make this without the crust, the nutrition info will change to: 145 calories, 4g total carbs, 7g protein, 11g fat, 0.1g fiber, so net carbs will be 3.9g.

 

Nutrition

Serving: 1slice | Calories: 241kcal | Carbohydrates: 7g | Protein: 9g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 32mg | Sodium: 335mg | Potassium: 106mg | Fiber: 2g | Sugar: 3g | Vitamin A: 350IU | Vitamin C: 0.1mg | Calcium: 59mg | Iron: 0.2mg

The post Easy No Bake Sugar Free Keto Eggnog Cheesecake appeared first on Sugar-Free Mom.

No Bake Sugar Free Keto Cranberry Cheesecake Pie

This delicious dessert is a no bake, low carb, keto cranberry cheesecake pie made with a creamy cheesecake filling and a vibrant tangy cranberry sauce created from fresh cranberries.

A homemade whole berry cranberry sauce is swirled into a luscious cream cheese mixture, creating a beautiful festive cranberry pie recipe that’s perfect for the holiday season or any special occasion.

This low carb cheesecake has incredible delicious flavor, requires no oven or water bath, and sets beautifully with just a slight jiggle once chilled.

Each slice contains just 6 grams of net carbs, making it ideal for anyone following low-carb recipes, a keto diet, or simply looking to reduce grams of carbohydrates while enjoying a truly delicious dessert. Printable recipe card with all nutritional information is at the bottom of the page. 

Sugar Free Cranberry Sauce (Keto-Friendly)

Even if you’re not usually a fan of homemade cranberry sauce, this keto cranberry filling recipe is a game changer.

Made with fresh cranberries, lemon juice or orange zest, and a low carb sweetener like Lakanto monk fruit, this sauce comes together quickly on the stovetop and tastes far better than store-bought versions made with regular sugar.

Low carb berries that work well on the keto diet include blackberries, strawberries, raspberries, and blueberries, so feel free to swap those in if you prefer.

The cranberry mixture is especially festive, but this easy recipe is versatile enough to enjoy year-round.

If you already have leftover cranberry sauce, you can absolutely use that here—but making this tangy cranberry sauce from scratch takes just minutes and avoids unnecessary sugar substitutes that may spike blood sugar.

Low Carb Pie Crust Options

​This creamy cranberry pie can be made with or without a pie crust, depending on your preference.

The recipe includes a simple no bake pie crust made in a food processor using sunflower seeds, unsweetened shredded coconut, and coconut flour for structure.

When time allows, you can also bake the crust for extra firmness. I simply press the crust into the pan with my fingers—no rolling pin needed—and line with parchment paper if desired.

All options pair beautifully with this light cheesecake filling.

No Bake Chocolate Coconut Flour Pie Crust

No Bake Pie Crust from my Peppermint cheesecake pie (no coconut) 

Baked Chocolate Pie Crust (no coconut)

Baked Pie Crust with sesame and sunflower flour

Baked Almond Flour Pie crust from my Pecan Pie recipe

Low-Carb Sweetener Options

For this recipe, I use a combination of Monk Fruit Allulose, liquid monk fruit, and vanilla extract to balance sweetness and eliminate aftertaste.

Using more than one sugar substitute helps create a smoother, more traditional cheesecake flavor.

Since this is a no bake cheesecake recipe with no eggs, feel free to taste the cream cheese mixture as you go. Always start with less sweetener and adjust—remember, you can add more, but you can’t take it away.

If you’re new to low carb sweeteners, preferences vary widely. Trying different options is key before deciding whether you enjoy keto cheesecake recipes. For help, refer to my Sweetener Guide & Conversion Chart.

​Can I use coconut sugar or Regular Sugar?

Coconut sugar, organic cane sugar, and other forms of regular sugar are still sugar and will spike blood sugar levels. If you’re following a low carb cheesecake or keto diet, these are not recommended.

Reducing refined sugar helps curb cravings and supports long-term success, especially if you’re working toward improved long-term health. Eliminating white sugar, cane sugar, and all forms of sugar will help you achieve that goal. 

More Keto Holiday Dessert Recipes

Pumpkin Pie

Pecan Pie

No Bake Pecan Cream Pie 

White chocolate Fudge

Pecan Crumble Brownies

Peppermint Fudge

Why You’ll Love This Keto Cranberry Cheesecake Pie

• No baking required
• Smooth, creamy filling
• Festive cranberry topping
• Easy to make ahead
• Just 6 grams of net carbs per slice
• Perfect for holidays or special occasions

This sugar-free keto cranberry cheesecake pie is proof that low-carb meals and desserts can still feel indulgent, celebratory, and satisfying.

​Low Carb Keto Sugar Free Cranberry Cream Pie

Print

Sugar Free Keto Cranberry Cheesecake Pie Recipe

Prep Time 20 minutes minutes

Servings 12 servings

Calories 362kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Pie Crust

• 1 cup sunflower seeds
• 1 cup unsweetened shredded coconut
• 1/3 cup Monk Fruit Allulose confectioners
• 1/4 cup unsalted butter softened or coconut oil

Sugar Free Cranberry Sauce

• 8 ounces fresh cranberries or frozen
• 1/3 cup Allulose confectioners
• 3/4 cup water
• 1 tsp orange zest
• 1 tsp orange liquid stevia or berry or vanilla stevia

Cheesecake Filling

• 1 cup heavy cream
• 1 tsp vanilla liquid stevia
• 1 tsp vanilla extract
• 16 ounces cream cheese softened
• 1/2 cup Monk Fruit Allulose confectioners
• 2 tbsp water
• 1 scoop gelatin powder

Optional Decorations

• 1/2 cup fresh cranberries
• 1/2 cup Allulose liquid or Lakanto maple syrup
• 1/2 cup Monk fruit granulated

Instructions

No Bake Pie Crust

• All all ingredients into a food processor and process until well blended.
• Press into a 9 inch greased pie pan. Set aside.

Cranberry Sauce

• Combine cranberries, water,  Swerve, orange zest to a sauce pan.
• Boil over medium heat, stir frequently, mash cranberries if needed, for about 15 minutes.
• Remove from heat and add stevia.
• Cool slightly then taste and adjust sweetener. Set aside or chill in fridge while you make the cheesecake filling.

No Bake Cheesecake Filling

• In a large mixing bowl combine the heavy whipping cream with vanilla stevia and vanilla extract. Beat with an electric mixer or stand mixer until stiff peaks form.
• In another bowl, combine the room temperature cream cheese with Swerve confectioners. Beat until smooth and creamy.
• Place the water and gelatin into a small microwavable bowl and cook 1 minute. Mix until completely dissolved. Set aside to cool slightly.
• Fold the whipped cream into the cream cheese mixture and stir together until combined.
• Add 3/4 of the room temperature or chilled cranberry sauce to the cheesecake mixture and swirl or mix until combined. Drizzle the cooled gelatin into the filling and spread into your pie crust.
• Use the remaining low-carb cranberry sauce to add to the center of the top of the cheesecake layer.
• Add optional "sugared" cranberries to decorate if using. Cover pie plate with plastic wrap and refrigerate for 2-3 hours or overnight.
• Storage: place leftover pieces in an airtight container and refrigerate for up 5 days.

Optional decorations

• Toss the cranberries in a small bowl with liquid Allulose until all are coated.
• In another shallow medium bowl add the monk fruit. Toss a few cranberries at a time in the granulated sweetener until coated all around.
• Decorate the edges of the pie with "sugared" cranberries and sugar free whipped cream if desired.

Notes

Net Carbs: 6g

If you use my Easy Keto Pie Crust which needs baking, bake and cool completely before filling. This pie crust will also add 2 carbs per serving. 

This recipe was first published in December 2023.

Nutrition

Serving: 1slice | Calories: 362kcal | Carbohydrates: 9g | Protein: 6g | Fat: 34g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.2g | Cholesterol: 48mg | Sodium: 156mg | Potassium: 181mg | Fiber: 3g | Sugar: 3g | Vitamin A: 643IU | Vitamin C: 3mg | Calcium: 51mg | Iron: 1mg

The post Sugar Free Low Carb Keto Cranberry Cheesecake Pie Recipe appeared first on Sugar-Free Mom.

Easy Keto Chocolate Truffles

If there’s one thing I’ve learned after developing sugar‑free, low‑carb recipes since 2011, it’s this: recipe development doesn’t always go exactly as planned — and that’s okay.

In fact, some of my best recipes were born from pivots.

These Sugar‑Free Keto White Chocolate Truffles are the perfect example.

What started as my third attempt at a white chocolate fudge (yes, third 😅) turned into something even better — creamy, rich, scoopable white chocolate truffles that my kids devoured, my friends fought over at a Christmas party, and not a single one came home with me.

And here’s the best part? 

No added sugar  

Low carb & keto friendly  

Midlife Macros approved  

Not a fat bomb

This is the kind of real‑life, real‑kitchen recipe development that AI simply can’t replicate — because it comes from experience, intuition, and knowing how ingredients behave when you intentionally reduce fat and increase protein.

Why These Became Low Carb Truffles (And Why That’s a Win)

My goal was a lower‑fat, white chocolate fudge using ricotta instead of cream cheese or heavy cream.

After testing multiple variations, the texture consistently landed somewhere between:

• traditional fudge but still was a little softer to hold
• perfect white chocolate coating
• and creamy truffle filling

Instead of forcing it to be something it wasn’t (by adding more butter, coconut oil, or cocoa powder or cacao powder), I leaned into what worked best for Midlife Macros — and turned them into low‑carb chocolate truffles.

This is exactly how authentic recipe creators work:

• We test
• We taste
• We adjust
• And sometimes we rename 

Still a win.

Why I’m Creating More Midlife Macros Recipes (And How They’re Different From Classic Keto)

If you’ve followed me for a while, you know I’ve been sharing sugar-free, low-carb, keto recipes since 2011 — long before keto was mainstream.

And while I still believe there is absolutely a place for classic keto, the truth is this:

The way we eat often needs to change in midlife — especially for women.

As I’ve moved through my own midlife years, I’ve learned that what once worked effortlessly in my 30s doesn’t always work the same in my 40s and 50s.

Hormones shift. Muscle mass changes. Blood sugar responds differently. And eating very high fat all the time doesn’t always support fat loss, energy, or digestion the way we want it to.

That’s why I now follow — and intentionally create recipes for — what I call Midlife Macros.

What Are Midlife Macros?

Midlife Macros are still very much aligned with how I’ve always eaten:

• Low carb
• Sugar-free
• Blood sugar friendly

But they are not fat-forward in the same way classic keto often is.

Instead, Midlife Macros emphasize:

• Higher protein to support muscle, metabolism, and satiety
• Moderate fat, not unlimited fat
• Intentional portions, rather than eating to fullness on fats
• Desserts and treats that feel indulgent without becoming fat bombs

This approach supports body composition, energy, and appetite regulation — all especially important during perimenopause and menopause.

Midlife Macros vs. Classic Keto: What’s the Difference?

Classic keto typically focuses on:

• Very high fat
• Moderate protein
• Very low carbs
• Frequent use of heavy cream, coconut oil, butter, and fat bombs

While this can work well for some people (especially short term), many women find that in midlife it can eventually lead to:

• Weight loss stalls
• Digestive discomfort
• Feeling overly full or sluggish
• Difficulty leaning out

Midlife Macros, on the other hand, shift the focus to:

• Protein first at meals and snacks
• Enough fat for hormones and satisfaction — but not excess
• Low-carb ingredients without stacking calorie-dense fats
• Desserts that fit into real life, not just “keto rules”

That’s why you’ll notice my newer recipes look a little different — including this one with a small amount of fat rather than a higher fat for a typical keto diet. 

Why This Matters for Dessert Recipes

When I develop desserts now, I’m asking different questions than I did years ago:

• Can this still taste indulgent with less butter or coconut oil?
• Can I increase protein without ruining texture?
• Will this fit into a realistic day of eating for a woman in midlife?

Sometimes that means:

• Using ricotta or cottage cheese instead of cream cheese or heavy cream
• Reducing added fats
• Adding whey protein for structure and satiety
• Letting a recipe evolve into what it wants to be — like truffles instead of fudge

And that’s exactly how these Sugar-Free Keto White Chocolate Homemade Truffles were born.

These truffles are proof that recipe development isn’t about perfection — it’s about adaptation.

I’ve been creating sugar‑free, low‑carb, keto recipes since 2011, long before it was trendy. Real recipe developers know that sometimes a recipe changes directions — and when you understand ingredients, macros, and texture, that change can be even better than the original plan.

My kids loved these.

I brought them to a Christmas party with friends.

And not one truffle came home with me.

No one believed they were sugar‑free keto truffles.

That’s always the goal.

Sugar Free Keto Low Carb Chocolate Truffles Recipe

Print

Sugar Free Keto White Chocolate Truffles

If you love an easy recipe keto sugar free truffles with a creamy texture, these healthy truffles are perfect you!

Prep Time 5 minutes minutes

Cook Time 2 hours hours

Total Time 2 hours hours 5 minutes minutes

Servings 18 pieces

Calories 114kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 12 ounces sugar-free white chocolate chips
• 2 tbsp unsalted butter or coconut oil
• 1/3 cup ricotta cheese or coconut milk
• 2 tbsp unflavored whey protein
• 1/4 cup Allulose in liquid if using powdered/confectioner sweetener- Add 2–3 tsp cream (Essential for blending smoothly.)
• 1 teaspoon pure vanilla extract
• pinch salt
• 1 teaspoon vanilla liquid stevia (optional)

Variety of Coatings

• sugar free sprinkles crushed pecans or walnuts, unsweetened cocoa powder, hemp seeds, pumpkin seeds, unsweetened coconut flakes or coat in melted sugar-free chocolate chips

Instructions

• Blend the ricotta mixture. In your small Ninja/bullet blender, add: ricotta , unflavored whey protein, liquid allulose, vanilla extract, salt. Blend 10–20 seconds until completely smooth and pourable.
• Melt the chocolate and butter. In a heatproof bowl set over a pot of simmering (not boiling) water on low hear, add: chocolate chips and butter. Stir until completely melted and smooth. Remove the bowl from the pot and set it aside on the counter but keep the pot of water simmering.
• Warm the ricotta mixture in a separate bowl. Pour the blended ricotta mixture into a separate heatproof bowl. Set that bowl over the same pot of gently simmering water and warm it for about 20–30 seconds, stirring, just until it’s lukewarm.

  This step is key – it stops the chocolate from thickening or seizing when they’re combined.
• Combine the two mixtures. With your melted chocolate + butter bowl still off the heat: Slowly pour the warm ricotta/allulose mixture into the melted chocolate while whisking constantly. Keep whisking until the mixture is: Smooth, glossy, thick but pourable.

  If it looks a little thick at first, keep whisking – it almost always loosens into a shiny fudge texture as it fully emulsifies.
• Transfer the mixture to a bowl or loaf pan.

  Refrigerate for 60 minutes (or up to 90 if needed) until firm enough to scoop into balls.
• Using a large cookie scoop or 2 tablespoons of batter to form 18 balls. Roll in crushed pecans or sugar free sprinkles. Place into small cupcake liners for easy sharing. Store in the fridge.

Notes

2 g net carbs

Nutrition info does not include the choice of coating you use for the truffles.

Nutrition

Serving: 1piece | Calories: 114kcal | Carbohydrates: 9g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Trans Fat: 0.1g | Cholesterol: 5mg | Sodium: 59mg | Potassium: 6mg | Fiber: 7g | Sugar: 0.04g | Vitamin A: 57IU | Calcium: 13mg | Iron: 0.02mg

The post Sugar Free Low Carb Keto White Chocolate Truffles appeared first on Sugar-Free Mom.

​Sugar Free White Chocolate Fudge Recipe

Simple ingredients. No candy thermometer. No stress. Just creamy homemade fudge for every sweet tooth—without the sugar crash.

If you’ve been around here for a while, you already know two things about me:

1. I’ve got a serious sweet tooth, and
2. I refuse to let that sweet craving derail my low-carb diet, my midlife macros, or my long-term health goals.

And that’s exactly why easy desserts like this Sugar-Free Low-Carb Keto White Chocolate Fudge make me so happy—and why I know you’ll love it too.

It hits that nostalgic “holiday fudge” flavor we all grew up with, but without the added sugar, blood-sugar spikes, or junky ingredients that don’t support our keto diet, ketogenic lifestyle, or weekly midlife macro meal plans.

What I love most?

This keto fudge recipe is truly foolproof. No flour. No baking. No candy thermometer. No stress. Just simple ingredients, a quick melt on the stovetop (or double boiler), and into the fridge it goes.

In about two hours, you’ve got sugar free fudge, velvety smooth, melt-in-your-mouth keto chocolate perfection.

Whether you’re dark chocolate lovers branching into friendlier white chocolate flavors, a long-time fan of my sugar-free chocolate chips recipes, or someone making keto fudge for the first time, this white chocolate version will become a new favorite in your home—and mine.

Even better, it fits beautifully within a low-carb meal plan, keeps your net carbs in check, and still feels like a luxurious treat you’d serve at a holiday party.

Why You’ll Love This Keto White Chocolate Fudge

If you’ve ever tried making fudge the traditional way—lots of sugar, a boiling pot, and a prayer—you know it can be temperamental. But this version? No candy thermometer required. Ever.

Here’s why this recipe is such a win:

It uses nutrient-dense whole foods.

Butter, heavy cream or coconut milk, sugar-free white chocolate, and a touch of vanilla extract. Nothing artificial, nothing complicated.

It satisfies your sweet craving without knocking you off plan.

Even if you’re dealing with hormone shifts, perimenopause, menopause, or blood sugar issues, the good news is this keto white chocolate fudge keeps your carb count and net carbs low.

Just 2 grams net carbs per serving. All nutrition facts are located on the printable recipe card at the bottom of this page.

Room temperature or chilled—always delicious.

This fudge stays creamy even straight from the fridge, thanks to the cocoa butter in the chocolate chips that naturally firms up.

Perfect for holiday gifting or quick treats.

It stores wonderfully, doesn’t melt easily, and feels like a “special occasion” dessert even though it’s incredibly simple.

Ingredient Spotlight

Let’s break down what makes this fudge so creamy, rich, and low carb:

Sugar-Free White Chocolate Chips

Not all white baking chips are created equal. I love Choczero white chocolate chips sweetened with monk fruit and also Lily’s white chocolate sweetened with stevia.

The sugar-free versions melt beautifully, bringing that nostalgic, friendly white chocolate taste without the sugar.

Butter or Coconut Oil

Either option works. Butter gives that creamy, traditional fudge flavor. Coconut oil deepens the richness and keeps it dairy-optional for my friends who follow a dairy-free, coconut-forward, keto lifestyle.

Heavy Cream or Coconut Milk

Both make the fudge silky smooth. Coconut milk also enhances the subtle coconut flavor many of you love.

Allulose

This sweetener creates the best texture—smooth instead of grainy—and keeps the mixture from crystallizing. It also caramelizes slightly, adding depth.

Vanilla Extract + Optional Vanilla Stevia

Adds warmth, dimension, and the classic fudge flavor.

Chopped Pecans (Optional)

A perfect crunch. Or swap with walnuts, almonds, or leave the fudge nut-free for a smooth finish. If you’re a fan of coconut, sprinkle in toasted sugar-free coconut for a macadamia-white-chocolate vibe!

The Story Behind This Recipe

Every year during the holiday season, I get messages from women in my Sugar-Free Mom Tribe Membership asking for low-carb desserts that still feel festive, indulgent, and “worth it.”

So many of you grew up making fudge with your moms, grandmothers, or even your sweet church ladies who always brought the best treats to holiday parties.

But traditionally, fudge is loaded with condensed milk, cups of sugar, and lots of ingredients that don’t work for anyone trying to balance blood sugar, maintain low-carb meals, or pursue long-term health with a sugar-free lifestyle.

That’s why I wanted to create a recipe that:

✔ feels like the best thing on a dessert table

✔ tastes like the fudge you grew up with

✔ and still aligns with a variety of keto, low-carb, high-protein lifestyles

And when I tested this, even my family—who are not sugar-free—said it tasted like “real fudge.” That’s a win in my book!

Holiday flavor ideas

• Cinnamon + pecans
• Crushed sugar-free peppermint
• Vanilla + macadamia nut
• Pumpkin spice
• Salted caramel (use my keto caramel!)

How to Store White Chocolate Fudge

This fudge holds up incredibly well:

• Refrigerator: up to 2 weeks
• Freezer: up to 2 months
• Room temperature: a few hours (great for parties)

It firms up beautifully thanks to the cacao butter in the chocolate and the balanced fat ratio.

Easy Keto White Chocolate Fudge

Print

Easy Sugar Free Low Carb Keto White Chocolate Fudge

Whether you’re getting ready for Christmas Eve, a New Year’s gathering, a cookie swap party, or just need something quick to satisfy that sweet craving, this creamy homemade fudge will become one of your go-to easy keto desserts.

It looks beautiful on dessert tables, pairs perfectly with a cup of sugar-free hot chocolate, and is truly loved by the whole family—even those who don’t follow a ketogenic diet.

If you make it, please tag me on Instagram @SugarFreeMom so I can share your creations!

Prep Time 5 minutes minutes

Cook Time 2 hours hours

Total Time 2 hours hours 5 minutes minutes

Servings 18 pieces

Calories 149kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 12 ounces sugar-free white chocolate chips
• 4 tbsp unsalted butter or coconut oil
• 1/2 cup Allulose in liquid or powdered
• 1/3 cup heavy cream or coconut milk
• 1 teaspoon pure vanilla extract
• pinch salt
• 1 teaspoon vanilla liquid stevia (optional)
• 1/2 cup pecans chopped, (optional)

Instructions

• Melt the base. Add the sugar-free white chocolate chips and butter to a double boiler. Heat over low heat until melted and glossy. (You can also use coconut oil here if you prefer dairy-free.)
• Stir in remaining ingredients. Add the Allulose, heavy cream (or coconut milk), vanilla extract, and salt. Stir until completely smooth.
• Taste test. If you prefer a sweeter fudge, add the optional vanilla liquid stevia. If adding nuts, gently fold them in now.
• Chill. Spread mixture into a parchment paper-lined 8 by 4 loaf pan. Refrigerate for at least 30 minutes to 2 hours, until firm.
• Slice & enjoy. Cut into 18 small squares. Store in the fridge for best texture.

Notes

Net carbs: 2 g

You can watch me make this on my Live Cooking Show on Facebook. 

Nutrition

Serving: 1piece | Calories: 149kcal | Carbohydrates: 9g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 7mg | Sodium: 49mg | Potassium: 12mg | Fiber: 7g | Sugar: 0.1g | Vitamin A: 79IU | Vitamin C: 0.03mg | Calcium: 3mg | Iron: 0.1mg

The post Easy Sugar Free Low Carb Keto White Chocolate Fudge appeared first on Sugar-Free Mom.