Easy Mediterranean Roasted Cauliflower Salad

Although I’m an full blooded Italian I crave, like nobodies business, Mediterranean flavors. Not surprisingly as they are pretty similar.

I never grew up eating black olives, it was always green with pimentos, Kalamata and flavors of Greek salad. We always had red onion, fresh tomatoes and of course fresh parsley in our house and in our meals, at least a few times a week.

Everything, and I mean most everything, was topped with olive oil. My mom rarely made much with butter, except every lazy Sunday night like clock work she would make me and my three brothers the best grilled cheese sandwiches in all the land!

 It’s a great option for those on a keto diet with just 6 g net carbs. 

Now that I’m on a low carb diet, I love using raw cauliflower in unique ways, hence the creation of this salad. While most cauliflower salad recipes are more of a mock potato salad style, this one has that European flare! 

Mediterranean Salad Recipe

A squirt of lemon was always added to our typical fish dinners on Friday nights. As a child I could never quite understand why my dad was so in love with adding lemon.

But then I grew up and I realized how much lemon makes such a difference in some of my favorite recipes and especially keto salads!

I never grew up eating feta cheese either, but the flavors when mixed with fresh roasted vegetables are undeniably delicious in this Mediterranean cauliflower salad. Obviously you can eliminate the feta cheese if your dairy free.

Keto Potluck and BBQs

The oven-roasted cauliflower in this lovely dish has so much flavor, it’s perfect as it is. It’s a fantastic healthy option side dish to bring to a potluck or serve at a summer BBQ party. 

Make the lemon dressing ahead with fresh herbs and the flavors will be even better the next day! If you’re not a fan of cauliflower you could even swap it with roasted broccoli, green beans, red peppers or Brussels sprouts. 

It’s very versatile and everyone, even the non low carb crowd will devour this lovely cauliflower salad. Other potluck salads you might like; Cauliflower Mock Potato Salad, Spring Roll Salad, Cucumber Dill Salad, and Summer Confetti Cauliflower Salad. 

Roasted Cauliflower

If you’re not a fan of red onion of course you can leave it out. If you prefer different olives or another veggie please adapt as you think your family would enjoy. 

Roasting all veggies with some good quality extra virgin olive oil and seasonings is how this low carb recipe gets amazing flavors! 

It’s one of my families most favorite ways to enjoy all kinds of vegetables when I roast them. I know you might be tempted to skip the roasting step, but please trust me on this, you shouldn’t skip it because cooked cauliflower that’s been roasted is so much better than raw.

I will say it again, one more time,  YOU MUST NOT LEAVE OUT THE MOST IMPORTANT STEP for this salad. The large florets NEED to roast.

The flavor of roasted cauliflower is beyond amazing and so much tastier than adding it raw in this salad. While you’re at it, you could make this a double batch and freeze in individual portions for an easy way to meal plan ahead!

Can I use Cauliflower Rice Instead?

If you really don’t want to roast the cauliflower florets for this cauliflower salad recipe, you could use cauliflower rice. I would recommend grating a fresh head of cauliflower using a food processor.

I think fresh is best because frozen cauliflower rice tends to hold a lot of moisture and will water down the flavors of the dressing.

I Don’t like Lemon what else can I use?

If you’re not a fan of lemon dressing, you can swap it with the same amount of red wine vinegar. 

Make this a Main Course

An excellent choice to increase protein for this vegetarian salad is to add some cooked grilled chicken, or grilled steak tips or even canned tuna or canned salmon will work for a complete meal.

Just 6 g net carbs per serving for just the salad as is. If you add protein to make it a main dish, you will need to add the nutritional amount to what you see below on my printable recipe card. 

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Greek Salad

Goddess Green Salad

Cucumber Dill Salad

Avocado Tomato Salad

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

​Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Print

Mediterranean Roasted Cauliflower Salad

This easy keto Mediterranean Cauliflower Salad is the perfect side dish complementing any main entree or serving as a vegetarian Mediterranean dish full of low carb vegetables and gluten free too!

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 4 cups cauliflower florets
• 3 tablespoons olive oil
• 1 cup cherry tomatoes sliced
• 1/4 cup red onion sliced
• 1/4 cup kalamata olives
• 4 ounces feta cheese crumbled
• 1/4 cup fresh basil chopped

Dressing

• 1/4 cup lemon juice
• 1 lemon zested
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 cloves garlic minced
• 1/4 cup extra virgin olive oil

Instructions

• Preheat oven to 425 degrees F.
• Lay cauliflower florets on a baking sheet.
• Toss with 3 tbsp oil and stir to coat well.
• Bake 45 minutes. Set aside to cool.
• In a large bowl add the cooled cauliflower, tomatoes, onion, olives, feta and basil.
• Whisk the dressing ingredients together in another bowl.
• Toss the dressing over the cauliflower salad and mix well.
• Serve immediately or keep refrigerated in an airtight container until ready to serve, up to 3-4 days.

Video

Notes

This recipe was first published in May 2015 and updated with video in June 2019.

Net Carbs: 6g

Nutrition

Serving: 1cup | Calories: 227kcal | Carbohydrates: 7g | Protein: 4g | Fat: 21g | Saturated Fat: 5g | Cholesterol: 16mg | Sodium: 515mg | Potassium: 285mg | Fiber: 1g | Sugar: 3g | Vitamin A: 275IU | Vitamin C: 42.7mg | Calcium: 117mg | Iron: 0.7mg

The post Easy Low Carb Keto Mediterranean Cauliflower Salad appeared first on Sugar-Free Mom.

Homemade Salsa versus Store-Bought Salsa

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

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

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

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

Homemade Chunky Keto Salsa Recipe

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

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

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

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

Homemade Restaurant Style Salsa

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

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

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

Do what you like, is what I say!

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

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

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

Zero Carb Tortilla Chips

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

Here’s how to make low carb chips:

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

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

Can I make less Of this Easy Salsa Recipe?

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

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

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

Keto Mexican Food

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

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

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

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

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

​Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower 

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Cornbread Muffins

White Chicken Chili

​Cheesecake Brownies

Pecan Pie Brownies

Chocolate Chip Cookies

Can I freeze this salsa?

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Best Homemade Salsa Recipe

Print

Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 16 servings

Calories 35kcal

Author Brenda Bennett

Ingredients

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

Instructions

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

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

Serving: 1serving @ 4 ounces | Calories: 35kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 192mg | Potassium: 237mg | Fiber: 2g | Sugar: 4g | Vitamin A: 470IU | Vitamin C: 22mg | Calcium: 31mg | Iron: 1mg

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

Homemade Pico de Gallo Recipe

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

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

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

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

White Onion versus Red Onion

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

Which Fresh Tomatoes are Best

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

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

Fresh Ingredients

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

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

Fresh Garlic

Fresh limes

Fresh chopped cilantro

Cumin

Salt and pepper

How to Make Easy Pico de Gallo

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

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

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

How to Customize This Low Carb Pico de Gallo

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

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

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

​Can You Make Pico de Gallo Ahead of Time?

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

If making ahead:

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

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

How to Serve Pico de Gallo

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

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

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

Instant Pot Chicken Tacos

Taco Soup

Chicken Carnitas

Instant pot Barbacao

Storage

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

Health Benefits of Fresh Pico de Gallo

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

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

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

Common Mistakes to Avoid

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

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

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

Easy Pico de Gallo Recipe

Print

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

Prep Time 9 minutes minutes

Servings 9 @ 1/3 cup

Calories 17kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 3g per 1/3 cup serving

This post was first published in August 2022.

Nutrition

Serving: 1@ 1/3 cup | Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 87mg | Potassium: 155mg | Fiber: 1g | Sugar: 2g | Vitamin A: 492IU | Vitamin C: 10mg | Calcium: 13mg | Iron: 0.3mg

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

The Best Low Carb Nachos Without Tortilla Chips

Who says you need tortilla chips to enjoy nachos?

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

And honestly?

Nachos have never really been about the chips.

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

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

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

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

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

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

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

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

These chip-free nachos flip the script:

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

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

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

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

My favorite low carb chip swaps:

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

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

Helpful Tips for the Best Keto Nachos

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

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

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

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

Flavor Variations & Swaps

Protein Options:

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

Dairy-Free Option:

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

Spice It Up:

• Add chipotle chili powder
• Use hot salsa
• Top with green chilies

Higher Protein Upgrade:

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

Are These Better Than Traditional Nachos?

Let’s be honest…

Traditional nachos:

• High in refined carbs
• Easy to overeat
• Low in protein

These low carb nachos:

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

That’s a win.

Air Fryer Method (Quick + Crispy)

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

Easy Homemade Low Carb Keto Nachos

Print

Easy Low Carb Keto Nachos

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

Course Appetizer

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 131kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

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

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

Nutrition

Serving: 1serving | Calories: 131kcal | Carbohydrates: 6g | Protein: 14g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 38mg | Sodium: 485mg | Potassium: 375mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1642IU | Vitamin C: 51mg | Calcium: 122mg | Iron: 1mg

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

Why You’ll Love These Avocado Deviled Eggs

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

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

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

How to Make Perfect Hard-Boiled Eggs

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

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

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

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

The Best Part About This Recipe

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

Unlike traditional deviled eggs, this version adds:

• More fiber
• More potassium
• Heart-healthy fats

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

Why Healthy Fats Matter (Especially in Midlife)

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

Avocados are rich in monounsaturated fats, which:

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

And in midlife, this matters even more.

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

Why Eggs Are One of the Best Foods You Can Eat

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

Each egg contains:

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

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

 Protein becomes even more important as we age.

Why?

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

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

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

Tips for the Best Avocado Deviled Eggs

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

Easy Swaps & Variations

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

Dairy-Free

Already naturally dairy-free

Mayo-Free Option

Swap mayo with:

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

Spice It Up

Add:

• Cayenne pepper
• Chili powder
• Hot sauce

No Pickles?

Use:

• Capers
• Relish
• Or skip altogether

Extra Protein Boost

Top with:

• Crumbled bacon
• Chopped turkey bacon
• Smoked salmon

Storage Tips

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

Healthy Low Carb Keto Avocado Deviled Eggs Recipe

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Healthy Low Carb Keto Avocado Deviled Eggs Recipe

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

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Servings 24 deviled eggs

Calories 61kcal

Author Brenda Bennett

Ingredients

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

Instructions

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

Notes

0 g net carbs per 1 deviled egg

This recipe was first published in March 2016.

Nutrition

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

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

Keto Bacon Wrapped Chicken Bites

Searching for an easy finger food keto appetizer for the Big Game Day?  Look no further than these easy Bacon Wrapped Chicken Bites!

Dipping bite sized, juicy chicken, wrapped in bacon into a creamy dressing like my homemade Ranch dressing makes for an awesome appetizer. These disappeared before I could have a few for myself!

Sweet & Spicy Flavor Without Sugar

Instead of regular brown sugar, this recipe uses a sugar-free blend that still delivers that crave-worthy flavor.

The seasoning includes:

• chili powder
• a little heat for spicy bacon
• and just enough sweetness to balance it out

The result? Spicy bacon chicken bites that taste indulgent but fit perfectly into a delicious low carb lifestyle.

Why These Sweet & Spicy Bacon Chicken Bites Work for Everyone

These sugar-free sweet & spicy bacon chicken bites have quickly become one of my most requested chicken recipes, especially when friends are coming over or someone needs an easy low-carb meal that doubles as a delicious appetizer.

I’ve been creating low-carb, keto recipes for years, and this one checks all the boxes:

• bite-size pieces
• bold flavor
• easy clean-up
• and flexible cooking methods

Whether you’re serving picky eaters, following a low-carb journey, or entertaining on game day, these bacon chicken bites never disappoint.

Quick Keto Chicken Bites

Aside from the necessary cutting of the chicken and bacon into bite sized pieces and mixing some seasonings and spices together, it’s really not that cumbersome.

A few minutes of time in the kitchen, but if you get your kids involved in wrapping the chicken you’ll be free in no time!

The Best Chicken to Use

You can make this recipe with:

• chicken breast
• chicken tenders
• or chicken tenderloins

Cut the chicken into bite-sized pieces or chicken strips, depending on whether you want true finger food or a more filling option that can become a full meal.

Tip: Thicker pieces stay juicy chicken inside, especially when wrapped with bacon.

How to Make Crispy Bacon Bites

As you can see from the photos I have some crispier looking bites and some not so crispy bites. This is for one reason, dependent on what you bake it on and whether you want crispy bacon or not.

If you choose to bake these on a regular baking pan these will produce those crispy succulent looking bites. You can also place the bites on a cooling rack over a baking pan if you’d rather have less grease and less crispy pieces of bacon.

Of course my kids and I liked the crispier bacon and my hubby liked the less crispy bacon. Either way they are sure to please everyone and bake pretty quickly.

Bacon Makes Everything Better

For the best results, use:

• thin bacon or bacon slices
• wrap each piece of chicken snugly
• and place seam side down on the pan or rack

As the bacon cooks, it turns into crispy bacon with that perfect salty bacon flavor that balances the sweet and spicy seasoning.

You can even pre-cook the bacon slightly if you prefer crispier bacon or want to reduce cooking time.

Ingredients for Sugar Free Bacon Chicken Bites

You needs just 5 ingredients and one optional if you choose!

I’m using chicken tenderloin, but you can use chicken thighs if you prefer. You also need bacon, brown sugar sub, chili powder, pepper and sugar free maple syrup which is optional.

Prepare my Homemade Ranch Dressing to serve with.

Please note; you can make these spicier, but since I was serving these to my kids I made them less spicy. These are only mildly spicy. These can be enjoyed room temperature as well!

Oven or Air Fryer Directions

This recipe works beautifully both ways:

Oven Method

• Use a rimmed baking sheet
• Add a cooling rack or wire rack on top for airflow
• This helps the bacon crisp evenly and keeps clean-up easy

Oven method instructions are on the printable recipe card below.

Air Fryer Method

If you love air fryer bacon, you’ll love this version.

• Follow the air fryer directions
• Cook until the bacon is crisp and the internal temperature of the chicken reaches 165°F

If you have an air fryer and prefer using that instead of the oven, no problem! 

You will need to cook these in two batches, one pound at a time. 

Preheat air fryer to 400 degrees F.

Wrap the bacon around each piece of chicken and place half the chicken onto your air fryer basket.

Air fry for 10 minutes, check internal temperature is 165 degrees F, if not air fry for just a few minutes more.

Drizzle sugar free maple syrup over the bites if desired and air fry one minute more and enjoy!

Continue the same procedure with the rest of the chicken bites.

Both methods give you delicious bites with minimal mess.

Serving Ideas & Dipping Sauces

These are amazing on their own, but even better with a dipping sauce.

Try serving with:

• homemade ranch dressing
• blue cheese dressing
• barbecue sauce (sugar-free)
• or your favorite dipping sauce

They’re also fantastic alongside jalapeño poppers or keto sweet pepper poppers for a full game-day spread.

Keto Bacon Wrapped Chicken Bites

Print

Keto Sweet & Spicy Bacon Chicken Bites

These Sugar Free Bacon Wrapped Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 8 @ 4 ounces

Calories 367kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 2 pounds chicken tenderloin boneless, cut into 1 inch cubes
• 16 ounces bacon cut in half
• 1/2 cup Monk Fruit Allulose Brown Sugar Sub
• 1 tsp chili powder
• 1/2 tsp pepper

Optional

• 1/4 cup sugar free maple syrup

Instructions

• Preheat oven to 400 degrees F.
• Wrap the pieces of bacon over each piece of chicken.
• Line two baking sheets with aluminum foil or you can use a cooling rack over the baking pan.
• Whisk the last 3 ingredients together in a bowl and roll each chicken bite into the mixture.
• Place chicken bites on baking pans or cooling rack over pans.
• Bake for 25- 30 minutes or until bacon is crispy to your preference. Drizzle optional sugar free maple syrup over the bites and broil for 2-3 minutes until crisp.
• Prepare my Homemade Dairy Free Ranch Dressing

  to serve with.

Video

Notes

This recipe was first published in July 2015 and updated with video and new pictures in August 2020.

Nutrition

Serving: 1serving @ 4 ounces | Calories: 367kcal | Carbohydrates: 1g | Protein: 31g | Fat: 25g | Saturated Fat: 8g | Cholesterol: 110mg | Sodium: 511mg | Potassium: 537mg | Fiber: 1g | Sugar: 1g | Vitamin A: 129IU | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg

The post Easy Low Carb Keto Sweet & Spicy Bacon Chicken Bites 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

Print

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.

Just because you’re eating low-carb, sugar-free, or gluten-free doesn’t mean your Thanksgiving meal has to feel restrictive. In fact, the opposite is true—you can enjoy all your favorite holiday meals and flavors with stable blood sugar, fewer cravings, better energy, and zero food guilt or carb overload the next day.

Thanksgiving is one of my absolute favorite holidays of the entire year. It brings together family, tradition, nostalgia, and—of course—so much incredible food.

But if you’ve been following a low-carb, gluten-free, sugar-free, keto, or Midlife Macro Method™ lifestyle, you already know that the holidays can feel a bit intimidating.

One day of traditional high-carb holiday foods can spike blood sugar, stall weight loss, trigger cravings, and leave many of us feeling bloated and sluggish for days afterward. And for women in midlife especially, that blood-sugar roller coaster hits even harder.

As a midlife woman myself, I’ve learned that keeping carbs moderate, protein high, and fat strategically balanced helps keep cravings at bay through the entire holiday season. So you’ll also see some newer Good-Better-Best options and higher-protein swaps throughout this Thanksgiving food roundup to keep you on track without missing out.

My goal for you is simple: enjoy the holiday fully, feel satisfied, and wake up the next day feeling GOOD—not guilty. For me, that means celebrating with recipes that nourish your body while honoring the flavors you love. Whether you’re craving pumpkin, pecans, cranberry, chocolate, Brussels sprouts, or a perfect stuffing replacement, there is something here for everyone. 

And if you’ve got family members who don’t follow a low-carb lifestyle, I promise—they won’t even notice. Many of these dishes have become staples at my own family gatherings, and nobody ever feels like they’re eating the “healthy version.”

As you browse this round-up, you’ll find updated appetizers, soups, salads, sides, mains, breads, and desserts—many of which include step-by-step instructions, make-ahead options, and tips for swapping ingredients to fit dairy-free, nut-free, or higher-protein needs. I also included my newest cottage cheese and Greek yogurt–based desserts, which help keep fat moderate and protein higher without sacrificing that creamy, decadent holiday texture.

Whether you’re hosting, traveling, or bringing a dish to the party or special occasion, this round-up includes everything you need for a delicious, sugar-free Thanksgiving menu your whole family will love. I’ve also adding sone brand new recipes to this round up while still keeping it a keto-friendly Thanksgiving!

If you’re hosting this year, pick at least three dishes from this list that you know will support your goals. If you’re traveling, choose one or two recipes that can easily be prepped ahead and packed with you. Every little bit of planning helps you stay consistent, and it’s one of the tools I teach inside my coaching and my Good Better Best approach—make the good choice when the perfect choice isn’t possible.

Most importantly, remember this: your holiday can be delicious, festive, and deeply satisfying—without the sugar crash and without the next-day regret. This updated Thanksgiving round-up gives you everything you need to enjoy a beautiful feast that supports your body, your goals, and your midlife metabolism.

Over the years, I’ve created and shared hundreds of healthy holiday recipes, and this updated 2025 collection brings together the very best of the best. These are family-tested, holiday-approved, crowd-pleasing dishes you can proudly serve at any Thanksgiving gathering, whether you’re hosting the whole family or bringing a single dish to share.

Happy Thanksgiving!

Holiday APPETIZERS & Holiday STARTERS (Updated)

Traditional Thanksgiving recipes turned Low-Carb, and Sugar-Free!

Cottage Cheese Cranberry Dip by SFM

Cranberry Cream Cheese Danish

Cranberry Salsa

Keto Espresso Martini Mocktail

Keto Holiday Eggnog

Sugar-Free Candied Bourbon Pecans from Sugar Free Mom

Sweet & Spicy Bacon Chicken Bites from Sugar Free Mom

Low Carb Apple Onion Tartlets from All Day I Dream About Food

Low Carb Baked Brie from Maria Mind Body Health

Salt & Vinegar Zucchini Chips from Sugar Free Mom

Maple Rosemary Cocktail Nuts from All Day I Dream About Food

Mediterranean Roasted Eggplant Dip from Sugar Free Mom

Crispy Parmesan Tomato Chips from Sugar Free Mom

Mediterranean Antipasto Roasted Cauliflower Salad from Sugar Free Mom

Low Carb Pomegranate Cheese Bites from Sugar Free Mom

Low Carb Cheddar Cheese Straws from All Day I Dream About Food

Low Carb Festive Turkey Meatballs with Cranberry Glaze from I Breathe I’m Hungry

Garlic Butternut Bisque from Sugar Free Mom

Bacon Feta Stuffed Mushrooms from I Breathe I’m Hungry

Fabulous Thanksgiving Sides for your Holiday Table (Newly Expanded)

The heart of the Thanksgiving table — all low-carb, gluten-free & sugar-free.

Keto Green Bean Casserole

Keto Italian Stuffing

Cottage Cheese Cornbread Muffins

Cornbread Muffins with Cranberry & Jalapeno

Low Carb Sweet Potato Casserole

Low Carb Apple Sausage Cornbread Stuffing

Prep Ahead Keto Gravy

Low Sugar Orange Cranberry Sauce from Sugar Free Mom-Sugar Free cranberry sauce recipe made with fresh cranberries

Oven Fried Garlic Parmesan Green Beans from Sugar Free Mom

Brussels Sprouts au Gratin from Wholesome Yum

Low Carb  Pumpkin Cauliflower Mash from Sugar Free Mom

Keto Thanksgiving Stuffing from The Nourished Caveman

Roasted Asparagus from Kalyn’s Kitchen

Roasted Brussels Sprouts with Leeks, Bacon, Cranberries from Sugar Free Mom

Low Carb Pumpkin Bread Sausage Stuffing from I Breathe I’m hungry

No Sugar Added Twice Baked Sweet Potatoes from Sugar Free Mom

Low Carb Cheddar Herb Drop Biscuits from Sugar Free Mom

Brussels Sprouts with Lemon and Pine Nuts from I Breathe I’m Hungry

Low Carb Pecan Cranberry Brussels Sprout Salad from Sugar Free Mom

Low Carb Pumpkin Lasagna from Low Carb Yum

Low Carb Candied Yams with Marshmallows from Keto Diet App

Shaved Brussles Sprouts Pecan Spinach Salad with Bourbon Balsamic Dressing Sugar Free Mom

Spicy Low Carb Sausage Cheddar Stuffing from All Day I Dream About Food

Low Carb Green Bean Casserole from Peace Love and Low Carb

Keto Primal Thanksgiving Stuffing from Keto Diet App

Buttery Bacon Brussels Sprouts from Ditch the Carbs

Low Carb Sweet Potato Casserole form Maria Mind Body Health

Roasted Green Beans from Kalyn’s Kitchen

Jalapeno Cheddar Cauliflower Muffins from I Breathe I’m Hungry

Mile High Keto Biscuit Mix from Fluffy Chix Cook

Green Bean Bundles from Maria Mind Body Health

Cranberry Jalapeno Cornbread Muffins from All Day I Dream About Food

Roasted Butternut Squash Pomegranate Salad from Sugar Free Mom

Grain Free Cheesy Corn Bread (Low Carb, Nut Free) from Sugar Free Mom

MAIN DISHES (NEW SECTION!)

Thanksgiving dinner isn’t complete without the turkey—but low-carbers need variety too!

Here are your updated, midlife-macro friendly ideas:

Keto Southern Fried Turkey Tenders

Turkey & Ham Leftover Low-Carb Meals

These options are great for leftover turkey from your Thanksgiving Feast!

Low Carb Turkey Hash

Low Carb Turkey Pot Pie

Low Carb Turkey Soup

Cranberry Turkey Salad

Ham & Cheese Scones

Ham & Cheese Cottage Cheese Egg Muffins

Sugar Free Low Carb Thanksgiving Desserts

(now updated recipes!)

Your sugar-free, grain-free Thanksgiving dessert table just got an upgrade.

Having your favorite sweetener on hand will help make some of these keto recipes easier. Finding the right balance of sweetness is key when it comes to your favorite dessert.

I use the following sweeteners for my low-carb diet and low-carb recipes with great success: Besti Powdered Monk Fruit Allulose Blend, Powdered Allulose, Liquid Stevia, Liquid Monk Fruit, Best Monk Fruit Allulose Brown sweetener. 

NEW Sugar Free Dessert Recipes

​Sugar-Free Keto Pumpkin Cake Roll

Eggnog Cream Pie

Eggnog Flan

Sugar Free Pecan Pie

Candied Pecan Pie Bars

Candied Pecans

Chocolate Pecan Pie

No Bake Pumpkin Pecan Caramel Cheesecake

No Bake Keto Pecan Cream Pie

No Bake Pumpkin Cheesecake

Pumpkin Dessert Lasagna

Cranberry Cheesecake Pie

No Bake Cranberry Holiday Cheesecake

Cranberry Cottage Cheese Holiday Bread

Crock Pot Pumpkin Pie Bars

Chocolate Pumpkin Mousse Cake

Easy Sugar Free Pumpkin Pie

Paleo Pecan Pumpkin Pie Fudge from Sugar Free Mom

Low Carb Pumpkin Pie Custard from Sugar Free Mom

Sugar Free Pumpkin Cheesecake Dip from Sugar Free Mom

Chocolate Ganache Macaroon Pie from All Day I Dream About Food

Keto Pumpkin Pie from Maria Mind Body Health

Sugar Free Pumpkin Pie Cookie Dough Bites from Sugar Free Mom

Gluten Free Pumpkin Cheesecake from I Breathe I’m Hungry

Low Carb Pumpkin Pie Cupcakes from Sugar Free Mom

Grain Free Pumpkin N’Oatmeal Cookies from Sugar Free Mom

Low Carb Caramel Nut Brownies from I Breathe I’m Hungry

Low Carb Pumpkin Cheesecake Mousse from Sugar Free Mom

Macadamia Chocolate Fat Bombs from The Nourished Caveman

Almond Milk Pumpkin Pie from Low Carb Yum

Low Carb Pecan Pie from Maria Mind Body Health

Paleo Pecan Pie Bars from Wholesome Yum

Low Carb Pumpkin Cheesecake with Maple Bacon Crust from I Breathe I’m Hungry

Paleo Pumpkin Truffles from Sugar-Free Mom

Low Carb French Silk Pie from Maria Mind Body Health

Low Carb Caramel Apple Stuffed Cheesecakes from from Sugar Free Mom

Low Carb Chocolate Pumpkin Cheesecake Mousse from Sugar-Free Mom

This round up Thanksgiving post was first published in November 2015 and updated for 2025.

HAPPY THANKSGIVING!

The post Best Sugar-Free Low Carb Keto Thanksgiving Recipes appeared first on Sugar-Free Mom.

What is Ratatouille?

Ratatouille is a stewed vegetable dish, a specialty of Nice, France and the Provence region. It typically has eggplant, tomatoes, onion, green or red peppers, zucchini, garlic and of course herbs de Provence.  

The word ratatouille comes from the French term “touiller,” which means to toss food. It can be served hot out of the oven, room temperature or even as a lovely cold side dish. 

Use it as an easy side dish, appetizer or add it to a charcuterie platter for a party.  Even as an addition to a salad it would be welcomed. 

Typically it is a stewed dish made on the stove, but my version is baked, presented beautifully in a cast iron skillet and just as delicious as a stewed version.

Customizable Ratatouille Recipe

My low carb version in this recipe eliminates the eggplant and peppers, specifically because I have to avoid histamine foods. While you can see tomatoes here, which is also a histamine rich food, I simply removed it from my plate when I served it. 

Feel free to add eggplant slices as well as bell peppers to your version. Some versions of ratatouille also add some tomato sauce at the bottom of the dish before layering the vegetables.

We were recently on a Mediterranean cruise with my family, parents and brother and visited Cannes, Marseille and Sete, France as well as Rome, Naples, Florence and Sicily Italy, Malta and Barcelona, Spain! 

It was amazing to see 4 different countries in 10 days! 

I’ve not yet written about our trip and what I ate, but I will very soon. I was very surprised I enjoyed France as much as I did, because I’m an Italian raised by my dad who comes from Rome. It was an amazing experience to see and enjoy so many different cultures. This recipe was inspired by my European trip. I hope you enjoy it!

Low Carb Keto Entrees to Serve with Ratatouille

Crispy Pork Chops

Balsamic Roast Beef

Balsamic Chicken Thighs

Slow Cooker Short Ribs

​Sheet Pan Dijon Chicken Thighs

Garlic Butter Steak Bites

Sticky Balsamic Pork Belly

Garlic Herb New York Strip Roast

More Low Carb Vegetables Side Dishes you might enjoy: 

Mock Potato Salad

Mediterranean Cauliflower Salad

Hasselback Zucchini

Grilled Cheesy Prosciutto Wrapped Asparagus

Easy Best Low Carb Paleo Keto Ratatouille Recipe

Print

Easy Best Low Carb Paleo Keto Ratatouille Recipe

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Servings 6 @ 3 ounces each

Calories 101kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 8 ounces zucchini
• 8 ounces yellow summer squash
• 8 ounces red onions
• 12 ounces Roma tomato
• 3 tbsp extra virgin olive oil divided
• 1 tsp minced garlic
• 1/2 tsp Herbs de Provence or a mixture of thyme, rosemary, and oregano
• 1/2 tsp salt
• 1/2 tsp pepper
• optional: grated Parmesan

Instructions

• Preheat the oven to 375 degrees F.
• Slice the zucchini, squash, onion and tomato about 1/8-1/4 inch slices. Set aside.
• Brush 1 tablespoon of oil into a 9 inch cast iron skillet or round pie dish. Layer the slices of vegetables in a spiral around the skillet.
• Mix the remaining oil and garlic together then brush over the layers of vegetables. Sprinkle with Herbs de Provence, salt and pepper and bake for 40-45 minutes until the vegetables look softened and are fork tender.
• Sprinkle optional grated parmesan over the top once out of the oven before serving if desired. Store covered in the refrigerator for up to 5 days.

Notes

Net Carbs: 6 g

This recipe was first published in June 2019.

Nutrition

Serving: 1serving | Calories: 101kcal | Carbohydrates: 8g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 202mg | Potassium: 387mg | Fiber: 2g | Sugar: 5g | Vitamin A: 625IU | Vitamin C: 23.9mg | Calcium: 26mg | Iron: 0.5mg

The post Easy Best Low Carb Paleo Keto Ratatouille Recipe appeared first on Sugar-Free Mom.

Cheddar Keto Biscotti

There’s just something about January, probably because it’s the coldest month of the year where I live, that makes me crave soup! Hearty, filling, satisfying, comfort- in- a- bowl, SOUP!

But wherever I have soup, I do love me some type of keto bread, keto breadstick, keto crouton, or keto roll, etc.

One of the hardest things when I started out on a low-carb lifestyle, was the giving up of bread and crunchy things like crackers with soup or traditional biscotti with a morning coffee. 

Not anymore though, because this recipe for savory homemade biscotti goes well with anything, especially keto soup like my Keto Cream of Chicken Soup!

Carbs in Traditional Biscotti

According to the app Cronometer, a Nonni’s brand biscotti has 17 grams of carbs which is too high for anyone following a keto diet since many stay under 20-30 carbs a day.

High Carb Swaps

Thankfully I’ve learned over the years that in order for a new, positive, and good-for-you habit to form, you’ve got to find alternatives to the things you once loved.

In order to make lasting changes I realized I needed to find low carb ways to enjoy the foods I have always loved, not just in the winter or holiday season, but all year long.

I swap mashed potatoes for Mashed Cauliflower, and rice for Cauliflower rice, rolls for my Cheddar Cheesy Rolls and biscuits for my keto cheese biscuits. 

Can I swap with coconut flour?

Unfortunately, you can not evenly swap the almond flour with coconut flour without some major changes in the amount of flour and liquids and eggs.

About 1/4 coconut flour is equal to about 1 cup almond flour. Coconut is very dense and needs double the amount of eggs.

It’s just not an easy recipe to swap things without lots of testing. 

Fine Almond Flour

Using Bob’s Red Mill Almond Flour has been crucial in helping me create and develop recipes that are just as delicious as the traditional recipes I once enjoyed.

It’s super fine texture makes it easy to bake and cook low carb. Today’s almond biscotti recipe is an example of just that with its crunchy texture.

Savory or Sweet Biscotti

This savory keto biscotti recipe is perfectly crisp, just as a traditional style biscotti, only difference is that it’s savory instead of sweet. 

If you’ve got a little sweet tooth, you could certainly change out the herbs I’ve used.  Add some sugar substitute sweetener to this, maybe some almond extract or vanilla extract , some sugar free chocolate chips or dark chocolate and bake a sweet tasting biscotti, like my Chocolate Almond Biscotti.

But for me, since it’s cold and snowy and rainy most often in January, well, a savory biscotti is just what I needed to pair with some delicious soup, like my newest No Bean Chili!

As this month continues and you are working on some new changes, just remember that it takes time, consistently, to make healthy changes for the better.

Finding delicious recipes that will keep you satisfied is one of the keys to making a sugar-free and low carb lifestyle work for the long haul, not just for the month of January. 

5 Day Free Sugar Detox Challenge

The 5 Day Free Sugar Detox Challenge is a good place to start your sugar free journey. This way you get a little taste of what the 6 week Sugar detox Course is like. 

You will have amazing weight loss success within those 5 days, but not only that, you will feel more in control of your habits and choices!  Register here for the 5 Day Free Sugar Detox Challenge

Savory Cheddar Keto Biscotti (Gluten Free)

Print

Savory Cheddar Herb Biscotti {Low Carb and Gluten Free)

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 12 biscotti

Calories 113kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 eggs
• 1 cup sharp cheddar cheese shredded
• 1 tablespoon extra virgin olive oil
• 1 cup almond flour blanched or 100 grams
• 2 tablespoons fresh rosemary f you can't find fresh rosemary and thyme, use 3 teaspoons of Italian seasoning
• 1 tablespoon fresh thyme
• 1/2 teaspoon baking powder
• 1/2 teaspoon xanthan gum
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

• Preheat oven to 350 degrees F.
• Place a silicone mat or parchment paper onto a baking sheet pan and set aside.
• Place the eggs and cheese into a food processor and process until combined.
• Add in all remaining ingredients into the food processor and pulse 3-4 times or until combined.
• Shape the batter into an 8 inch log on the prepared baking sheet pan.
• Bake for 20 minutes or until firm to touch.
• Cool for 20 minutes then slice with a serrated knife into 1/2 inch slices.
• Lay the slices flat, cut sides down on the parchment lined cookie sheet pan.
• Bake until crisp, about 15 minutes.
• Flip them over and bake an additional 10 minutes until golden brown.
• Allow to cool completely before handling.
• To keep them crisp, wrap in aluminum foil  and then in an airtight container and toast a few minutes before serving.

Video

 

Notes

2 g net carbs each

This recipe was first published in January 2017 and updated with video in Jan 2021.

Nutrition

Serving: 1biscotti | Calories: 113kcal | Carbohydrates: 3g | Protein: 5g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 37mg | Sodium: 170mg | Potassium: 40mg | Fiber: 1g | Sugar: 1g | Vitamin A: 171IU | Vitamin C: 1mg | Calcium: 102mg | Iron: 1mg

The post Gluten Free Low Carb Keto Cheddar Biscotti Recipe appeared first on Sugar-Free Mom.

Traditional Sausage Balls

Typical sausage ball recipes I’ve seen use Bisquick in the sausage mixture.

Classic Bisquick sausage balls are high in carbs and definitely not something you want if you’re following a keto diet or low carb diet.

Keto recipes for sausage cheese balls often include almond flour or other nut flours, which is not something I can use since my youngest son has a tree nut and peanut allergy.  

I am gluten free and also prefer not use most gluten free flours which contain potato flour, potato starch or rice flours which are also high carb. 

According to the app Cronometer, classic sausage balls made with Bisquick mix, pork sausage and cheddar cheese have a carb count of 9 grams. 

Easy Keto Sausage Balls

My favorite part of creating recipes for a keto lifestyle or low carb recipes for myself and family, is making them so tasty and delicious that no one really cares they are low-carb recipes or keto friendly.

Honestly the best way to get anyone on board with this way of life is feeding them delicious satisfying food like this low-carb appetizer. 

Our keto sausage ball recipe has just a few simple ingredients and no keto flours needed to hold their shape. Our cream cheese sausage balls have  4 g net carbs for 4 large balls.

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

Ingredients needs for new recipe is:

Exact measurements are in the printable recipe card below. 

Ground Pork (see substitution options below)

Eggs

Sharp Cheddar Cheese or see other options below

Cream cheese

Parmesan cheese

Seasonings

Dipping Sauce Options

These sausage balls are a great appetizer with any dipping sauces you like.

Here are some of my homemade recipes for marinara sauce, Ranch dressing, sugar-free BBQ sauce and Salsa. 

​For store bought sauces without inflammatory seed oils and the best ingredients, I’d recommend Primal Kitchen Ranch, BBQ Sauce, or this Buffalo Ranch dip. 

Can I swap the ground pork?

If you don’t want to use ground pork, you can swap it with ground chicken, pre-seasoned ground sausage, spicy sausage, turkey sausage, breakfast sausage or any kind of sausage you like.

If you use Italian sausage that is already seasoned, please remove the onion and garlic powder and pre-made sausage usually contains some Italian seasoning. 

Can I make these in the air fryer?

I haven’t tested these in my air fryer yet, but I would imagine you could use some parchment paper in the air fryer basket for easy clean up and set it for the same temperature of 350 degrees F.

Cook time will probably be less than a conventional oven so check them at about 15 minutes with an internal thermometer. When the middle is at least 160 degrees F, they are done.

Can I use pre-shredded cheese?

You can use a pre-shredded cheese in our easy sausage ball recipe if you prefer. Pepper jack cheese would be delicious or a Mexican cheese blend. 

More Low Carb Appetizers

The next time you are having company or watching some football, try any easy appetizer here.

These are some of our favorite keto appetizers for all parties with family and friends.

Air Fryer Buffalo Cauliflower

Mini Cheeseburgers on a stick

Cheesy Spicy Stuffed Mushrooms

Crispy Tortilla Chips and Salsa

Easy Keto Sausage Balls Recipe

Print

Best Easy Cheesy Low Carb Keto Sausage Balls Recipe

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 9 servings @ 4 balls

Calories 414kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1.5 pounds ground pork
• 4 ounces cream cheese softened (room temperature)
• 2 large eggs beaten
• 8 ounces sharp cheddar cheese shredded
• 1/4 tsp salt
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 cup coconut flour
• 1/2 cup grated Parmesan cheese
• optional for spicy keto sausage balls add 1/2 teaspoon of red pepper flakes

Instructions

• Preheat the oven to 350 degrees F. Line a large rimmed baking sheet pan with parchment paper. Set aside.
• Place all the ingredients into a stand mixer with the paddle attachment or into a large bowl to combine together.
• Use a large cookie scoop or about 2 tablespoons to form 36 mounds. Roll into little balls and place in a single layer onto the cookie sheet pan. ( if you want to use a small scoop, about 1 tablespoon, you will double the amount of balls)
• Bake for 20-25 minutes until browned or internal temperature is 160 degrees F and nicely golden brown. If they aren't quite as browned as you would like, place under the broiler for 1-2 minutes to brown on top.
• Enjoy with dipping sauces like fresh salsa, ranch dressing or marinara sauce.
• Store in an airtight container in the fridge for up to 3 days or freeze in a freezer bag for up to 3 months.

Notes

1 serving is 4 balls. There are 36 balls for the entire recipe at 2 tablespoons each.

4 g net carbs per serving

Nutrition

Serving: 1serving @ 4 balls | Calories: 414kcal | Carbohydrates: 6g | Protein: 23g | Fat: 32g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.004g | Cholesterol: 139mg | Sodium: 438mg | Potassium: 285mg | Fiber: 2g | Sugar: 1g | Vitamin A: 535IU | Vitamin C: 1mg | Calcium: 257mg | Iron: 1mg

The post Best Easy Cheesy Low Carb Keto Sausage Balls Recipe appeared first on Sugar-Free Mom.

Keto Cocktail Sauce

When it comes to holiday parties, hands down, Shrimp Cocktail is a much loved favorite! Even my kids love it and it’s one of the easiest appetizers you can have for a party.

If you’re a pro at reading nutrition labels, I’m sure you’ve seen by now, pretty much any condiment you want to buy on shelves at local grocery stores, contain some form of sugar like high fructose corn syrup or an artificial sweetener in small amounts to make it sugar free. 

Often you need to look at specialty health store or online to find products that are truly sugar free.

I’ve done my share of label reading and often many of the sugar free products you can purchase are super expensive but also many use unhealthy inflammatory oils like canola oil.

The only brand I like to use when time is limited is the Primal Kitchen brand for a great condiment that uses avocado oil.

Yes the convenience is wonderful when time is limited, but this easy recipe today will win you over at how quick sugar free cocktail sauce can be and delicious it is.

Carbs in Traditional Cocktail Sauce

According to the app Cronometer, 1 ounce of Heinz cocktail sauce has just 4.3 carbs so that’s really not too bad but for me it’s more about the ingredients used.

 According to the ingredients list for Heinz Cocktail Sauce, the main components include: tomato concentrate (tomato paste, water), distilled vinegar, high fructose corn syrup, horseradish, corn syrup, salt, soybean oil, dehydrated onions, natural flavor (contains mustard), spices, onion powder, and garlic powder. 

Carbs in our Keto Cocktail Sauce

Our delicious cocktail sauce has 3 grams net carbs for 2 tablespoons. All the rest of the nutrition information is in the printable recipe card located at the bottom of this page. 

Most of the carbs are coming from the organic tomato puree within the salsa and sugar free ketchup.

So while our low carb cocktail sauce doesn’t have much less total carbs then a store bought cocktail sauce, at least it doesn’t contain artificial ingredients and sugar that keep products shelf stable in the market. 

Simple Ingredient List

This is a super short list of just 5 ingredients needed for this keto cocktail sauce.

​Mild or Spicy Salsa– I have my own homemade recipe you could make or you can purchase it.

Sugar Free Ketchup– Here’s my homemade sugar free ketchup recipe that also takes just minutes in your blender or you can purchase this one from Primal Kitchen. 

Horseradish sauce- I did not make my own, but you can certainly use fresh horseradish if you can find it at your local grocery store or buy this one. 

Lemon juice, or lime juice or even apple cider vinegar could be used if you have neither lemon or lime juice. You just need a little acid to give this some tang.

Hot sauce for a little spice! I used Tabasco brand.

Pinch of sea salt or to taste

​Some keto recipes for cocktail sauce contain Worcestershire sauce but I’ve not added that to my recipe. I don’t think it’s needed for taste or color. 

Making your own cocktail sauce really takes no time at all and you can be sure it has the best taste!

​You could even use this cocktail sauce as a perfect dipping sauce for my homemade chicken nuggets recipe or chicken tenders. It’s definitely not just for shrimp in my opinion!

Homemade or Store Bought Keto Sauces

If you don’t have time to make my sugar free ketchup or homemade salsa then use the links in the recipe to find them online, but those are also quick recipes that take little of your time in the kitchen.

Every Christmas Eve my Italian mom makes us the Feast of 7 Fishes dinner and I am in charge of bringing my Grandmother’s Butterballs and Shrimp Cocktail.

The best part about making this keto tangy cocktail sauce at home is how much you can control the spice in the final recipe.

Always start with a little hot sauce and increase as you like. You can always add more prepared horseradish too, but you can’t take it away if it’s too spicy!

While this sugar-free recipe does not include any sugar added, there are natural sugars in organic tomato paste within the salsa and ketchup which is why you see 1 gram in the nutrition info.

When you are following a keto diet or low carb diet it’s important to read labels when purchasing store bought salsa as many do in fact include sugar.

More Keto Appetizer Recipes

Pigs in a Blanket

BBQ wings

Salt & Pepper Wings

Spicy Stuffed Mushrooms

Homemade Cocktail Sauce Recipe

Print

Quick Blender Low Carb Sugar-Free Cocktail Sauce

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 16

Calories 20kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 8 ounces mild or medium salsa here’s my homemade recipe
• 8 ounces homemade sugar-free ketchup or store bought
• 2 tbsp horseradish sauce or 1 teaspoon fresh horseradish
• 2 tsp lemon juice or lime juice concentrate
• 1/4 tsp hot sauce or to taste I used Tabasco
• Optional: pinch sea salt

Instructions

• Add everything to your high powered blender and pulse 3-4 times or until desired consistency. You could also add all ingredients to a small bowl and use an immersion blender to process. 
• Taste and adjust spice and salt if needed.
• Keep refrigerated in an airtight container until ready to serve.

Video

Notes

 3 g net carb per serving. The entire recipe has 16 ounces or 32 tablespoons. One serving is 2 tablespoons. 

This recipe was first published in Dec. 2016.

Nutrition

Serving: 1g | Calories: 20kcal | Carbohydrates: 3.2g | Protein: 0.3g | Fat: 0.7g | Cholesterol: 1mg | Sodium: 149mg | Fiber: 0.2g | Sugar: 1g

The post Easy Low Carb Sugar-Free Keto Shrimp Cocktail Sauce appeared first on Sugar-Free Mom.

Low Carb Cranberry Cream Cheese Dip

Once the cold weather hits and the holidays are here, I’m all about incorporating the tart cranberries into all my keto recipes, especially for a holiday meal. 

​This easy recipe for a creamy dip with cranberries is a great option for an easy appetizer to serve to guests. I love serving keto recipes to all my family and friends even though many of them aren’t even on a keto diet.

They all know that’s the type of low carb meals and recipes they’ll get at my house since they know I’ve been on a sugar free low carb diet for a long time now, since 2006!

​The creamy texture of this cranberry cottage cheese dip with the perfect balance of sweet and savory makes the perfect addition to all holiday parties!

​If you want to spice this dip you can add some fresh spicy peppers like jalapeno which would compliment the tartness of the cranberries really well.

I’d recommend just adding maybe a 1/4 cup of sliced jalapeno to make this low c arb cranberry jalapeno cream cheese dip to wow your friends and family. 

Can I replace the cottage cheese?

I added cottage cheese to this dip because it’s a great way to increase the protein amount in recipes. I’ve been using it a lot more to bring you easy high protein recipes that are delicious and low carb or keto. 

I promise that you won’t even taste the cottage cheese in this cottage cheese dip, but if you really don’t want to try it, yes you can swap it out.

I’d recommend swapping the cottage cheese with plain Greek yogurt or even sour cream or ricotta cheese. 

Can I use frozen cranberries?

If you can’t find fresh cranberries in your local grocery store, no worries, just look in the freezer section for frozen.

Thaw one cup in a bowl and drain excess liquid before adding low-carb sweetener to the berries then into this cream cheese dip. 

Could I use Cranberry Sauce instead?

If you can’t find fresh or frozen cranberries you could swap with regular cranberry sauce, but not the store-bought cranberry sauce kind full of sugar from a can at the grocery store. It’s way to high in carbs for a low-carb diet and will spike blood sugar and cause cravings.

​Instead, make my homemade keto cranberry sauce that has just 4 simple ingredients and 5 g net carbs. If you made it for Thanksgiving dinner, even better, you can use leftover cranberry sauce for this easy dip.  Mix throughout the dip.

The low carb cranberry sauce will turn the entire cheese dip pink, so consider that before stirring throughout the cheese dip or just add to the top of the cream cheese after baking the cheese dip. 

Can I use other low carb sugar substitutes?

If you can’t purchase the monk fruit allulose blend I’ve used in this recipe, you can certainly choose another sugar-free sweetener of your choice.

Just add a small amount to the cranberries and then taste or add some to the dip and then taste and decide if you need a bit more.

You could use liquid sweeteners like vanilla liquid stevia or liquid monk fruit sweetener.

Can I use low fat cream cheese?

You can use low-fat cream cheese and low fat cottage cheese if you prefer. It shouldn’t alter the taste or the texture since there is still two other kinds of cheeses in this cranberry cheese dip.

Can I swap the cranberries?

If you are wanting to make a fruity dip for a summer party as opposed to the holiday season, yes, you could swap out the cranberries with another berry you like.

I’d recommend raspberries, strawberries, blueberries or blackberries that are all low in carbs. I’d also recommend adding some orange zest or orange extract or lemon juice and lemon zest to the berries which will preserve their color.   

​Can I leave out the fresh parsley?

I love adding parsley to savory dishes as it adds beautiful color to fresh ingredients, but if you’re a fan of parsley, you can leave it out.

You could also swap it with some fresh green onions chopped up which will give it some nice color and a change of texture mixed throughout the dip.  

More Cranberry Low Carb Recipes 

Fresh Cranberry Salsa

Homemade Cranberry Sauce

No Bake Cranberry Cheesecake Pie

Cranberry Low Carb Cheese Danish

Cranberry Jalapeno Cornbread Muffins

Easy Low Carb Keto Cottage Cheese Cranberry Dip

Print

Easy Low Carb Keto Cottage Cheese Cranberry Dip

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 8 @ 1/3 cup

Calories 189kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 8 ounces cream cheese softened
• 1/2 cup cottage cheese
• 1/2 cup white cheddar cheese shredded
• 1 cup shredded mozzarella
• 1 cup cranberries
• 2 tbsp Monk Fruit Allulose confectioners
• 2 tbsp parsley chopped

Instructions

• Preheat oven to 375 degrees F.
• Mix the cream cheese, cottage cheese, mozzarella and cheddar cheese together until nicely combined. Set aside.
• Place the cranberries in a small bowl and toss in low carb sweetener until all coated. Mix into cheeses. Pour into an 8 inch cast iron skillet. Top with parsley.
• Bake for 20-25 minutes until bubbling on edges and slightly browned. Let rest out of the oven for 5-10 minutes then serve.
• Serve warm with sliced cucumbers, pork rinds, or keto crackers.
• Storage: Cover the leftover dip with aluminum foil or place into an airtight container and store in the fridge for up to 5 days. 

Notes

3.5 g net carbs per serving.

Entire recipe makes 24 ounces. One serving is 1/3 cup or 3 ounces.

Nutrition

Serving: 1serving @ 1/3 cup | Calories: 189kcal | Carbohydrates: 4g | Protein: 8g | Fat: 16g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 49mg | Sodium: 265mg | Potassium: 83mg | Fiber: 0.5g | Sugar: 2g | Vitamin A: 656IU | Vitamin C: 3mg | Calcium: 161mg | Iron: 0.2mg

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

Sugar Free Candied Pecans

The holiday season is fast approaching but all I’m thinking is more easy, delicious recipes that help you stick to your keto diet or low carb diet and that require just minutes to make.

This quick snack is the perfect mix when you just need a little something to curb the sweet tooth or just need a great low carb snack on the go!

​All food creators on tiktok- make everything simple, with as few ingredients as possible and the cooking process is always quick using an air fryer or microwave or no baking is needed.

I’ve been doing more and more easy recipes and that’s how this sweet and salty snack came to be. 

​This easy snack is an adaption of my slow cooker sweet candied pecan nuts recipe that makes a large batch on a prepared baking sheet for holiday parties as a sweet treat party snack.

It’s also a great snack to add to a small mason jar with a decorative bow and give as amazing gifts to family and friends who are watching their sugar intake.

​Carbs in Regular Candied Pecans

According the the app Cronometer, 1/4 cup of Trader Joe’s candied pecans has a total of 7 grams of carbs and 2 grams of dietary fiber so that is 5 grams of net carbs.

Though the net carbs might be low, the total carbs are high and this includes high amount of sugar. 

​Our Keto Friendly Candied Pecans

Since we are using a keto brown sweetener instead of regular sugar, we have less total carbs with just 5 grams and just 2 grams of net carbs per serving.

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

​Health Benefits of Pecans

Pecans contain high amounts of magnesium, calcium, Vitamin A, Vitamin E and zinc which all help your immune system function well and fight off infection. They also contain monounsaturated and polyunsaturated healthy fats which help you stay fuller for longer. 

More Healthy Recipes Using Pecans

​Bacon Pecan Pie Bars

Granola Trail Mix

Low Carb Keto Pecan Pie

Low Carb Keto Pecan Cream Pie

Sugar Free Keto Pecan Snowball Cookies

No Bake Pumpkin Pecan Mini Cheesecakes

Keto Salted Caramel Pecan Nut Clusters

Keto Butter Pecan Ice Cream

Keto Kentucky Bourbon Balls

Sugar Free Maple Pecan Coconut Bars

Low Carb Chocolate Pecan Pie

Shaved Brussels Sprouts Pecan Salad

Keto Brown Sugar Replacement

I prefer to mix my chopped pecan halves with a monk fruit sweetener that includes allulose and also combine with a liquid keto sweetener like allulose maple syrup.

This combining of different sweeteners is a great way to combat any after tastes of each one used. Any sugar substitutes you like can work in this keto friendly snack. 

​Can I Swap the Fresh Pecans?

If you don’t like pecans, you can swap with any nuts of choice you like. But use fresh, unsalted and un-roasted nuts. Walnut halves would be delicious!

​Can You Freeze these Candied Keto Pecans? 

Yes, you can air fry or bake a larger double batch and freeze in an airtight container or freezer-safe container for up to 6 months. 

Easy Air Fryer Recipes

Air Fryer Salmon

Air Fryer Breaded Mushrooms

Air Fryer Buffalo Cauliflower

Air Fryer Chicken Wings

Air Fryer Coconut Shrimp

Air Fryer Chicken Nuggets

Air Fryer Tortilla Chips

Air Fryer Mozzarella sticks

Easy Air Fryer Sugar Free Keto Candied Pecans

Print

Easy Air Fryer Sugar Free Keto Candied Pecans Recipe

Prep Time 1 minute minute

Cook Time 5 minutes minutes

Servings 1 servings

Calories 191kcal

Ingredients

• 1/4 cup chopped raw pecans
• 2 teaspoons monk fruit allulose brown sugar sub
• 1/2 teaspoon cinnamon (to make this pumpkin flavor, use pumpkin pie spice instead)
• pinch sea salt
• 2 teaspoons sugar free allulose maple syrup
• optional; vanilla extract
• optional: make this spicy by adding 1/4 teaspoon cayenne pepper

Instructions

• Place the chopped pecans, brown sugar substitute, cinnamon and salt in a small bowl. Mix to combine well.
• Spread onto a parchment lined air fryer basket. Drizzle sugar free maple syrup over the pecans and stir together.
• Air fry at 425 degrees F for 5 minutes. Stir then refrigerate for about 5 minutes which will make this have the perfect crunch.
• Enjoy over plain Greek yogurt, cottage cheese or keto vanilla ice cream. Here's my video making this.
• Store any leftovers in an airtight container in the fridge for up to a week. 
• For a larger serving, see this recipe, Sugar Free Candied Pecans baked in the oven. 

Notes

2 net grams of carbs

Nutrition

Serving: 1serving | Calories: 191kcal | Carbohydrates: 5g | Protein: 3g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Sodium: 0.1mg | Potassium: 116mg | Fiber: 3g | Sugar: 1g | Vitamin A: 18IU | Vitamin C: 0.3mg | Calcium: 29mg | Iron: 1mg

The post Easy Air Fryer Sugar Free Keto Candied Pecans Recipe appeared first on Sugar-Free Mom.

​Carbs in Traditional Bread

Regular bread consists of white refined flour, or whole wheat flour and often adds high fructose corn syrup and a bunch of other unhealthy preservatives and additives to keep it on shelves in your local grocery store.

If you’re on a a ketogenic diet or low carb diet, regular bread is a no go as it’s high in carbs and will spike blood sugar also causing cravings for more. 

According to Cronometer, the app I use, one slice of store bought white bread has 21.3 grams of carbs. That’s as much as many use in a whole day on a keto diet so steer clear and make our keto-friendly bread instead!

Carbs in Garlic Herb Cottage Cheese Cloud Bread

The main ingredients in this keto bread are cottage cheese, eggs and protein powder.

No keto flours are used. No gluten or yeast is used. It is a high protein tasty garlic herb keto bread with 2 total grams of carbs and 9 grams of protein per slice!

​It’s a great recipe for those of us who follow a low carb diet, keto diet, gluten-free diet or are watching their sugar intake.

This low carb bread recipe won’t spike blood sugar and because of the high protein, will be satisfying as well! All the rest of the nutritional value is in the printable recipe card, bottom of this page. 

COTTAGE CHEESE BREAD

If your on tik tok, you’ve seen the 2-ingredient cottage cheese bread, you will see it uses just whipped egg whites, not whole eggs, and cottage cheese though some other cottage cheese bread recipes actually use bread flour or all purpose flour and are not keto friendly or gluten free.  

Though it has just simple ingredients, it is absolutely tasteless with water, cottage cheese and liquid egg whites, don’t even try it. 

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

I have also tried the viral cottage cheese flatbread recipe and every time I’ve tried it, it cracks and never comes out looking like what you see on TikTok and certainly doesn’t fold like a sandwich wrap.

I’ve even tried adding xanthan gum and gelatin and it still cracks. So while it might be the easiest keto bread recipe, if I can’t get it to work, I don’t recommend it. 

Can I swap the cottage cheese?

Cottage cheese is a great source of protein and I highly recommend it to all my clients and participants in my 5 day Sugar Detox Challenge and in my Sugar Free Fresh Start course.

It’s satiating and satisfying and the best thing about it is that it can be used in so many different ways!

Yes you can swap it out, but just remember, you are changing the macros. This cottage cheese bread has 9 grams of protein and just 1 gram of carbs per slice. 

You can swap the cottage cheese with ricotta cheese or Greek yogurt, but those will also increase your carb count in the nutritional information in the printable recipe card below. 

I would not recommend using any other cheese and especially not mozzarella cheese as this is not like fathead dough and also it does not include any keto flours like almond flour or coconut flour. 

What Kind of Cottage Cheese is Best?

The brand I like best is Green Valley organic, but the Lactaid brand is also a great brand as is, the Good Culture brand and the Daisy Cottage Cheese brand if you don’t need lactose free.

I don’t recommend fat free cottage cheese because it won’t be as satisfying as full fat cottage cheese or as creamy. I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance. 

Full-fat cottage cheese is best, either 4% or 2% cottage cheese will yield the best results. 

Can I swap the Allulose?

You could make the bread without the Allulose if you can’t buy it where you live or you could make your own allulose syrup at home with my recipe. 

Can I swap the whey protein powder?

I wouldn’t recommend that. 

The whey protein powder acts like gluten would in baked gluten-free alternatives. It not only provides a great fluffy texture, it helps give the bread height and lift and a nice bite!

Try this cottage cheese bread recipe if you don’t want to use whey protein powder, but it does use egg white protein powder. 

Can I replace the egg white protein powder?

You can replace it if you don’t want to purchase it but it does help to keep the bread from deflating. If you remove it, increase the whey protein powder to 1 cup. 

Storage for Keto Garlic Bread

Once your loaf has cooked and cooled completely, slice into 12 slices.

The best way to store is in an airtight container in the fridge for a week or you can lay slices between pieces of parchment paper then in an airtight container in the freezer for up to 2 months.

Take a piece or two out of the freezer and toast! 

High Protein Cottage Cheese Recipes

Chicken Cottage Cheese Crust Pizza

Cottage Cheese Chicken Patties

Keto Cottage Cheese Hawaiian Rolls

Low Carb Cream Cheese Stuffed Brioche Rolls

90 second Keto Cottage Cheese Pumpkin English Muffin

90 second Keto Cottage Cheese Bread

Keto Cinnamon Swirl Cottage Cheese Cloud Bread

Garlic Herb Cottage Cheese Focaccia Bread

Turn this cottage cheese bread loaf into focaccia bread or use for sandwich bread without having to make it a loaf.

Use a ceramic 9 by 13 baking dish.

I used my Caraway 9 by 13 rectangle pan. If you purchase through this link you will get a discount of 10%. Use SugarFreeMom10 at checkout. 

I’ve not tested it with a glass baking dish. Here’s a video on Facebook making it.

Line with parchment paper. Follow the recipe as instructed, but pour into the baking dish instead of a loaf pan. Bake for 30 minutes then check center with a toothpick, if it comes out clean it’s done. Allow to cool before slicing.

High Protein Keto Garlic Herb Cottage Cheese Bread

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High Protein Keto Garlic Herb Cottage Cheese Bread

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 12 slices

Calories 72kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 medium fresh eggs separated, room temperature
• 1/2 teaspoon white vinegar or cream of tartar
• 4 ounces cottage cheese or 113 grams
• 3/4 cup whey protein powder or 2.5 scoops or 62 grams
• 1/4 cup egg white protein powder or 20 grams
• 1 tbsp Allulose optional
• 1 tbsp Italian seasonings
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 tsp onion powder
• 1 cup fresh parsley coarsely chopped or any fresh herbs you like, basil would be good too.
• 6 cloves garlic minced

Instructions

• Preheat oven at 300 degrees F.
• Place your egg whites in a stand mixer or electric hand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a bowl with the remaining ingredients, except the parsley and garlic, and whisk and stir well to combine. You can also just add these ingredients to a blender and blend until smooth.
• Fold in a small amount of egg yolk cottage cheese mixture into the egg white mixture a little at a time until it's all incorporated.
• Put the mixer on low speed and add in the chopped parsley and minced garlic.
• Pour batter into a parchment lined 9 by 5 loaf pan and grease with olive oil cooking spray.
• Bake on the middle shelf of oven for 50 minutes or until a toothpick or skewer stick in the center comes out clean and it's golden brown.

  Shut the oven off but do not open the door and allow it to stay 10 more minutes in the oven.
• Enjoy warm with a little melted butter or dip in a mixture of olive oil, minced garlic and parmesan cheese! 
• See storage instructions above.

Notes

1.8 g net carbs per slice

My original cloud bread recipe with sour cream was published first on 2016 and updated and improved in 2021. This cottage cheese cloud bread loaf is adapted from the original in 2016.

Turn this loaf into a focaccia bread!

Use a ceramic 9 by 13 baking dish. I’ve not tested it with glass but would think it would need more baking time than ceramic as glass doesn’t hold it’s heat as well. 

I used my Caraway 9 by 13 dish and lined with parchment paper. Follow the recipe as instructed but pour into the baking dish instead of a loaf pan. Bake for 30 minutes then check center with a toothpick, if it comes out clean it’s done. Allow to cool before slicing.

 

Nutrition

Serving: 1slice | Calories: 72kcal | Carbohydrates: 2g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 95mg | Sodium: 122mg | Potassium: 112mg | Fiber: 0.2g | Sugar: 0.4g | Vitamin A: 570IU | Vitamin C: 7mg | Calcium: 56mg | Iron: 1mg

The post High Protein Keto Garlic Herb Cottage Cheese Bread appeared first on Sugar-Free Mom.