Keto Coffee Cake

I made this brand-new Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake over the weekend for my mom’s 81st birthday, and everyone loved it!

It has all the cozy flavor of a classic cinnamon roll, but there is no yeast, no rolling dough and no waiting for anything to rise. 

A buttery cinnamon layer runs through the middle of a soft, tender coffee cake, while a cinnamon streusel and easy cream cheese glaze make every slice feel worthy of a celebration.

Best of all, this beautiful cake is sugar free, low carb, keto friendly, gluten free and made without almond flour. Each generous slice has 10 grams of protein and just 4 grams of net carbs!

Why You’ll Love This Keto Cinnamon Roll Coffee Cake

• All the flavor of a cinnamon roll:  You get a buttery brown-sweetener filling, plenty of cinnamon and a sweet cream cheese glaze in every slice.
• No yeast required: The batter gets its lift from eggs and baking powder, so there is no kneading, rolling or rise time.
• Low carb and keto friendly:  Each slice has just 4 grams of net carbs.
• Sugar free: Liquid vanilla stevia, monk fruit allulose brown sweetener and sugar-free maple syrup replace refined sugar.
• Gluten free and almond flour free: Sunflower seed flour and coconut flour create a tender crumb without wheat flour, almond flour or ground almonds.
• Perfect for sharing: One 8-inch cake makes 12 slices, ideal for a birthday, brunch, holiday breakfast or afternoon coffee.

What Is a Keto Cinnamon Roll Coffee Cake?

Cinnamon roll coffee cake combines two favorite treats in one easy recipe. It has the soft crumb and streusel topping of a traditional coffee cake, plus the warm cinnamon filling and cream cheese glaze you expect from a cinnamon roll.

Despite the name, most coffee cake does not contain coffee. It is called coffee cake because it is meant to be served with a cup of coffee or tea. 

If you are looking for a cake that actually has coffee in it, try my Sugar Free Low Carb Espresso Coffee Cake.

Is Coffee Cake Keto?

Traditional coffee cake is made with white flour and sugar, so it is usually too high in carbohydrates for a keto diet. This keto coffee cake uses sunflower seed flour, coconut flour and low carb sweeteners instead.

One slice has 10 grams of total carbohydrates and 6 grams of fiber, which comes to 4 grams of net carbs per serving.

It also provides 10 grams of protein. As always, check the labels on your sweeteners and sugar-free syrup because nutrition can vary between brands.

Nut Free Coffee Cake Without Almond Flour

Many keto cake recipes rely on almond flour, but this recipe is made with sunflower seed flour and coconut flour. That makes it a wonderful choice for anyone avoiding almonds or looking for a nut-free low carb dessert.

Sunflower seed flour has a mild taste and can create a soft, satisfying cake crumb. If a sunflower seed flour cake ever develops a harmless green tint after baking, do not worry. 

That is a natural reaction that can occur between sunflower seeds and a leavening ingredient such as baking powder. It does not affect the flavor.

If you are baking for someone with an allergy, always check every ingredient label for possible cross-contact. Some schools and allergy organizations also classify coconut separately from tree nuts, while others do not, so use the ingredients that are appropriate for your family’s needs.

Best Low Carb Sweeteners for Coffee Cake

The cake batter is sweetened with liquid vanilla stevia, which provides sweetness without adding bulk. The cinnamon filling uses a monk fruit allulose brown sweetener for a brown-sugar-style flavor and a softer texture.

Allulose works especially well in baked goods because it keeps them moist. A brown monk fruit and erythritol blend can also be used, but erythritol may create a slightly firmer texture and a cooling sensation once the cake has chilled.

Sweetener brands vary greatly in sweetness, so use the conversion instructions on your package rather than assuming every product measures cup for cup. 

My Natural Sugar-Free Low Carb Sweeteners Guide and Conversion Chart  can help you choose the best option.

How to Make Keto Cinnamon Roll Coffee Cake

Prepare the Cinnamon Filling

In a small bowl, stir together the monk fruit allulose brown sweetener, cinnamon and sunflower seed flour. Keep the melted butter in a separate bowl so it is ready when you assemble the cake.

Make the Streusel Topping

Combine the coconut flour, melted and cooled unsalted butter, optional sugar-free maple syrup, cinnamon and a pinch of salt. Mix until moist crumbs form, then set the streusel aside.

Mix the Cake Batter

Preheat your oven to 350 degrees F. Line the bottom of an 8-inch round springform pan with parchment paper, then grease the paper and sides of the pan with butter.

In a large mixing bowl, whisk the room-temperature eggs until pale and fluffy. Add the melted and cooled butter, Greek yogurt, heavy cream or unsweetened almond milk, vanilla extract and liquid stevia. Whisk until combined.

In a separate bowl, whisk together the sunflower seed flour, coconut flour and baking powder. Add the dry ingredients to the wet ingredients and blend until a smooth batter forms. Let the batter rest for 2–3 minutes so the coconut flour can absorb the liquid.

Layer the Cake

Spread half of the batter in the prepared pan and level it with a spatula.

Brush the surface with the reserved melted butter, then sprinkle the cinnamon filling evenly over the top, leaving about 1/2 inch clear around the edge.

Spoon the remaining batter over the cinnamon layer and spread it gently so the filling stays in place. Scatter the streusel topping evenly over the cake.

Bake and Cool

Bake for 45–50 minutes, checking the cake after 40 minutes. It is ready when a toothpick or thin skewer inserted in the center comes out clean or with just a few moist crumbs.

If the streusel is browning too quickly, loosely tent the pan with aluminum foil without sealing the edges.

The cake will feel very soft when it first comes out of the oven, but it will firm as it cools. Let it cool completely before releasing the springform pan.

Add the Cream Cheese Glaze

It’s totally optional but does make this taste more like a cinnamon roll.

When you are ready to serve, mix the softened cream cheese with the sugar-free maple vanilla syrup.

If needed, add unsweetened coconut milk 1 teaspoon at a time until the glaze is thin enough to drizzle. Spoon it over the completely cooled coffee cake.

Tips for the Best Keto Coffee Cake

• Use room-temperature eggs and yogurt. They combine more easily and help the batter bake evenly.
• Cool the melted butter. Hot butter can curdle the eggs or make the batter look separated.
• Measure coconut flour carefully. It is extremely absorbent, and adding too much can make the cake dry.
• Let the batter rest.  A short 2–3 minute rest gives the coconut flour time to absorb the wet ingredients.
• Leave a border around the filling. Keeping the cinnamon mixture away from the edge helps the two cake layers seal together.
• Check the cake early. Ovens and pans vary, so start checking at 40 minutes with a toothpick.
• Do not overbake. The hot cake is supposed to feel soft. It becomes firmer as it cools.
• Cool before glazing. Cream cheese glaze will melt and disappear into a warm cake.

Ingredient Swaps and Substitutions

Can I Replace Sunflower Seed Flour With Almond Flour?

Finely ground blanched almond flour is the closest substitute for sunflower seed flour. You can try the same volume, but almond flour and sunflower seed flour do not always absorb liquid identically. 

Let the mixed batter rest before deciding whether the consistency needs adjusting. The batter should be thick but spreadable.

Using almond flour means the recipe will no longer be nut free. Do not use coarse almond meal if you want the softest cake texture.

Can I Replace the Coconut Flour?

Coconut flour is uniquely absorbent and cannot be replaced cup for cup with almond flour, sunflower seed flour or another keto flour.

Changing it would require rebalancing the eggs, fat and other liquids, so I do not recommend replacing or omitting it in this recipe.

Can I Use Sour Cream Instead of Greek Yogurt?

Yes. Plain low fat Greek yogurt and sour cream can be used in equal amounts. Full-fat Greek yogurt should also work, although it may make the cake slightly richer. Do not use flavored or sweetened yogurt.

Can I Replace the Heavy Cream?

Yes. Use the same amount of unsweetened almond milk or unsweetened coconut milk in place of the heavy cream. Because the recipe needs only 1 tablespoon, the difference in the finished cake will be minimal.

Can I Use a Different Sweetener?

You can replace the liquid vanilla stevia with another concentrated liquid stevia or monk fruit sweetener, adjusting to taste and according to the manufacturer’s conversion chart.

For the filling, use a brown low carb sweetener that measures like the monk fruit allulose blend.

A brown erythritol blend will work, but it may make the filling slightly more granular once refrigerated. 

Avoid replacing the concentrated liquid sweetener in the cake with a large amount of a granulated product because that can change the volume and texture of the batter.

Can I Use Regular Maple Syrup?

Regular maple syrup contains sugar and will increase the carbohydrates, so it is not recommended if you want this recipe to remain sugar free and keto friendly. 

You can use another thick sugar-free maple syrup in the streusel and glaze. Check its nutrition label and sweetness before substituting.

Can I Make This Dairy Free?

This recipe contains butter, Greek yogurt or sour cream, heavy cream and cream cheese, so several swaps are required. 

You can experiment with a firm plant-based butter, thick unsweetened dairy-free yogurt, unsweetened coconut milk and dairy-free cream cheese. Because those products vary in water and fat content, the texture may not be exactly the same as the original recipe.

Can I Use a Different Pan?

An 8-inch round springform pan makes it easy to release the delicate cake without turning it upside down and disturbing the streusel. 

An 8-inch round cake pan may also work if it is deep enough and thoroughly lined, but removing the cake will be more difficult. A 9-inch pan will make a thinner cake that may bake more quickly, so begin checking it early.

Frequently Asked Questions

Does Cinnamon Roll Coffee Cake Contain Coffee?

No. This cinnamon roll coffee cake does not contain brewed coffee or espresso powder. The name refers to a style of cake traditionally served with coffee.

Why Is My Keto Coffee Cake Batter So Thick?

Keto cake batter made with coconut flour is usually thicker than conventional cake batter. 

After the 2–3 minute rest, it should be thick but still easy to spread with a spatula. If it is dry and crumbly, first check that the coconut flour was measured correctly and that all wet ingredients were added.

How Do I Know When the Cake Is Done?

Insert a toothpick or thin skewer into the center of the cake. It should come out clean or with a few moist crumbs, but no wet batter. Start checking after 40 minutes. Do not judge the cake by touch alone because it will still be very soft while hot.

Why Did My Sunflower Seed Flour Cake Turn Green?

Sunflower seed flour can sometimes react with baking powder and could develop a green tint as it cools. The color is harmless and does not mean the cake is spoiled.

But as you can see from my photos, my cake is not green.

Can I Make This Coffee Cake Ahead?

Yes. Bake the cake a day ahead, cool it completely and store it covered in the refrigerator. For the neatest presentation, wait to add the cream cheese glaze until shortly before serving.

How Should I Store the Cake?

Because of the cream cheese glaze, store the cake in an airtight container in the refrigerator for up to 3 days. Let a chilled slice sit at room temperature for a few minutes before serving if you prefer a softer texture.

Can I Freeze Keto Coffee Cake?

Yes. Cool the cake completely, then freeze individual slices in a freezer-safe airtight container for up to 2 months. For the best appearance, freeze the cake without the glaze and add freshly made glaze after thawing overnight in the refrigerator.

What Can I Serve With Keto Cinnamon Roll Coffee Cake?

Serve it for breakfast, brunch or dessert with hot coffee or tea. 

Enjoy with my homemade breakfast sausage on the side, eggs or bacon.

For a special occasion spread, pair it with my Sugar Free Keto Cinnamon Rolls or Low Carb Keto Cinnamon Roll Sheet Pan Pancakes.

Sugar Free Low Carb Keto Coffee Cake

Print

Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake

Prep Time 15 minutes minutes

Cook Time 1 hour hour 5 minutes minutes

Servings 12 servings

Calories 314kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

CAKE

• 4 large eggs room temperature
• 1/2 cup butter melted, then allowed to cool
• 1/2 cup low fat Greek yogurt plain or sour cream
• 1 tablespoon heavy cream or unsweetened almond milk
• 2 teaspoon vanilla extract
• 2 teaspoons Liquid Vanilla Stevia or see options above
• 2 cups sunflower seed flour or almond flour if no nut allergies
• 1/4 cup coconut flour
• 2 teaspoon baking powder

Cinnamon Filling

• 2 tablespoons sunflower seed flour or almond flour if no nut allergies
• 1/4 cup Monk fruit Allulose Brown sweetener or swap with options above
• 1 tablespoon ground cinnamon
• 2 tablespoon butter melted

Streusel Topping

• 1/2 cup coconut flour
• 6 tablespoons butter melted and cooled
• 2 tablespoons Choczero Maple Syrup optional, use any sweetener you like
• 1 teaspoon ground cinnamon
• pinch salt

Cream Cheese Glaze

• 4 ounces cream cheese softened
• 1/4 cup Choczero Maple Vanilla syrup optional to use any sweetener you like
• 1 teaspoon unsweetened coconut milk optional

Instructions

CINNAMON Filling

• Make the cinnamon filling by combining the sweetener, cinnamon and sunflower seed flour. Keep the melted butter separate and set aside.

STREUSEL Topping

• Mix all ingredients in a separate bowl until moist crumbs form. Set aside.

CAKE

• Preheat the oven to 350 F / 180 C / 160 fan and line the bottom of an 8 inch (20cm) round springform baking pan with parchment paper. Grease the sides and baking paper with butter.
• Add the eggs to a large mixing bowl and whisk until pale and fluffy.
• Add the melted butter, yogurt, milk, vanilla extract and sweetener. Whisk until combined.
• In another bowl, mix the sunflower seed flour, coconut flour and baking powder and salt. Add the dry to the wet ingredients and blend until combined. Let the batter stand for 2-3 minutes so the coconut flour can absorb the liquid.

ASSEMBLY

• Add half the cake batter to your pan and level with a spatula. Brush the 2 tablespoons of melted butter, then sprinkle the cinnamon filling evenly over it, leaving about 1/2 inch clear around the edge.

  Spoon the remaining batter over the cinnamon layer and gently spread it.
• Scatter the streusel over the top.
• Bake for 45-50 minutes. Check after 40 minutes. If toothpick or skewer inserted in center is dry, it's done. If the top of the cake starts to brown, you can loosely cover with a sheet of tin foil, but don’t seal it.
• Let the cake cool completely before releasing and removing the springform.
• NOTE the cake will feel super soft once out the oven but it will firm up as it cools so try not to over bake.

CREAM CHEESE Glaze

• Mix the softened cream cheese with syrup when you are ready to serve and drizzle over the cooled cake. Add milk a teaspoon at a time until mixture is drizzleable.

STORAGE

• Fridge for 3 days in an airtight container or freezer for 2 months.

Video

Notes

Net Carbs 4 g

Add some delicious easy homemade breakfast sausage for a complete meal!

Midlife Macro Approved

Pin the video tutorial on Pinterest.

My Cookbooks:

Good Better Best ,

The 30-Day Sugar Elimination Diet,

Naturally Keto 

Nutrition

Serving: 1slice | Calories: 314kcal | Carbohydrates: 10g | Protein: 10g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 140mg | Potassium: 76mg | Fiber: 6g | Sugar: 1g | Vitamin A: 478IU | Vitamin C: 0.03mg | Calcium: 53mg | Iron: 0.1mg

The post Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake appeared first on Sugar-Free Mom.

Keto Protein Pumpkin Scones

If you’re a fan of pumpkin recipes at this time of year like I am, this simple recipe gives you all the flavor of a bakery-style pumpkin scone in a gluten-free, low carb option.

Ricotta cheese keeps the dough moist without heavy cream, while unflavored whey protein powder adds protein without overpowering the pumpkin, maple and warm spices.

Enjoy one as-is, add the optional maple cream cheese glaze, or serve it with butter or a little sugar-free jam. However you serve it, every bite tastes like fall!

Why You’ll Love These Keto Pumpkin Scones

• Low carb and keto friendly: Each unglazed scone has 5 grams of net carbs.
• High protein: You get 11 grams of protein in each serving.
• Sugar free: Monk fruit allulose brown sweetener and liquid pumpkin stevia provide sweetness without added sugar.
• Gluten free and nut free: Sunflower seed flour and coconut flour replace traditional wheat flour and almond flour.
• Full of fall flavor: Pumpkin puree, pumpkin pie spice and maple extract make these scones wonderfully cozy.
• Easy to prepare: The dough comes together in one large bowl for the dry ingredients and a second bowl for the wet mixture.

Are Pumpkin Scones Keto?

Traditional scones are usually made with wheat flour and sugar, so they can be high in carbs.

These keto scones use a blend of sunflower seed flour, coconut flour, unflavored whey protein powder and low carb sweeteners instead.

The result is a tender gluten-free scone with 9 grams of total carbohydrates and 4 grams of fiber.

Subtracting the fiber leaves 5 grams of net carbs per scone. The optional glaze is not included in the nutritional facts, so the exact carb count of a glazed scone will depend on the sugar-free maple syrup you use.

The Best Pumpkin Puree for Keto Scones

Use plain, unsweetened canned pumpkin puree for this recipe. Do not use canned pumpkin pie filling, which usually contains added sugar and other ingredients.

Pumpkin puree provides color, moisture and pumpkin flavor, but using too much can make low carb dough heavy or wet. The measured 1/3 cup in this recipe gives the scones pumpkin flavor while helping them hold their shape.

A Gluten-Free Scone Without Almond Flour

Many low carb recipes use almond flour, or a combination of almond flour and coconut flour.

My youngest son has a tree nut and peanut allergy so I try my best to use alternatives to almond flour. These keto pumpkin scones use sunflower seed flour instead, making them a wonderful option for anyone who needs a gluten-free and nut-free recipe.

Sunflower seed flour has a mild flavor and works well with the small amount of coconut flour in this dough. Sunflower seed flour can be swapped evenly with almond flour if you prefer.

Coconut flour absorbs a lot of moisture, so it cannot be swapped cup-for-cup with sunflower seed flour or almond flour. For the best texture, use the specific amounts listed in the recipe and weigh the gluten-free flours when possible.

What Does Protein Powder Do in This Recipe?

Unflavored whey protein powder helps give these low carb scones more structure while adding 11 grams of protein per serving. It also keeps the recipe from tasting overly sweet.

Different protein powders absorb moisture differently. A plant-based protein powder or collagen powder may change the texture of the dough and the finished scones, so unflavored whey protein is recommended for the best result.

Pumpkin Pie Spice Flavor

Pumpkin pie spice brings the classic combination of cinnamon, ginger, nutmeg and cloves to these scones. My homemade pumpkin pie spice recipe is an easy option, but your favorite store-bought blend will also work.

Maple extract complements the pumpkin spice without adding sugar. If you don’t have it, vanilla extract is a delicious substitute.

How to Make Keto Protein Pumpkin Scones

Combine the Dry Ingredients

Preheat the oven to 375 degrees F and line a baking sheet with parchment paper or a silicone baking mat.

In a large bowl, whisk together the sunflower seed flour, coconut flour, whey protein powder, brown sweetener, baking powder, pumpkin pie spice, xanthan gum and salt. Whisking before adding the wet ingredients helps distribute the baking powder, spices and xanthan gum evenly.

Add the Cold Butter

Grate the frozen butter directly into the dry ingredients and toss gently to coat the small pieces.

Cold butter is one of the secrets to a tender scone. If it begins to soften while you work, place the mixture in the fridge for a few minutes.

This recipe was developed with butter. Coconut oil will behave differently in the dough and has not been tested as a direct replacement.

Mix and Rest the Dough

In a separate bowl, blend the ricotta cheese, pumpkin puree, egg, maple or vanilla extract, and liquid sweetener.

Fold the wet mixture into the dry ingredients until a soft dough forms. Allow the dough to rest for 10 minutes so the coconut flour and xanthan gum can absorb moisture.

Shape, Chill and Bake

Place the dough on the prepared sheet pan and shape it into a 7-inch circle about 1 inch thick. Cut the circle into 8 equal wedges, then refrigerate for 15 minutes.

Transfer the baking sheet to the oven and bake for 22-24 minutes, or until a toothpick inserted into the center of a scone comes out clean. Let the scones cool for at least 10 minutes before serving or adding glaze.

Optional Sugar-Free Maple Glaze

The scones are flavorful enough to enjoy without a topping, but the maple glaze makes them feel extra special.

Beat the softened cream cheese, sugar-free maple syrup and cinnamon together until smooth. Once the scones have cooled, use a spoon to drizzle the glaze over the tops.

For the smoothest glaze, make sure the cream cheese is at room temperature. 

This cream cheese glaze does not need powdered sweetener, heavy cream or coconut cream. If your preferred sugar-free maple syrup is especially thick, add it gradually until the glaze reaches your desired consistency.

Tips for the Best Low Carb Scones

• Measure carefully. Coconut flour is highly absorbent, and even a small amount too much can make the scones dry.
• Keep the butter cold. Frozen, grated butter creates little pockets throughout the dough and improves the final texture.
• Let the dough rest. The 10-minute rest gives the flour mixture time to absorb the wet ingredients.
• Chill before baking. A short rest in the fridge helps the wedges hold their shape in the oven.
• Do not overbake. Begin checking at 22 minutes. The scones are ready when a toothpick comes out clean.
• Cool before glazing. Warm scones will melt the cream cheese glaze instead of holding a pretty drizzle.

Frequently Asked Questions

What Is the Difference Between Traditional Scones and Keto Scones?

Traditional scones are generally made with wheat flour and sugar.

Keto scones replace those high-carb ingredients with low carb flours and sugar-free sweeteners. Because gluten-free flours behave differently from wheat flour, keto scone dough is often softer and benefits from resting and chilling before baking.

Can I Replace the Sunflower Seed Flour With Almond Flour?

Sunflower seed flour is often used as a nut-free alternative to almond flour, but the two may not behave exactly the same in every recipe. The amounts can be evenly exchanged.

This recipe was developed with sunflower seed flour, so using almond flour may change how much moisture the dough absorbs and alter the finished texture.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin?

Plain homemade pumpkin puree may work, but it needs to have a thick consistency similar to canned pumpkin. Watery puree can make the dough too soft. For the most consistent results, use unsweetened canned pumpkin puree.

Why Is My Scone Dough Soft?

This is meant to be a soft dough. Let it rest for the full 10 minutes so the coconut flour and xanthan gum can absorb liquid.

After shaping, refrigerate it for 15 minutes before you bake the scones. Avoid adding extra flour since too much can make the scones dry.

Can I Use a Different Sweetener?

You may use another low carb brown sugar replacement in the dry ingredients and liquid monk fruit in place of the pumpkin stevia.

Sweeteners vary in strength and volume, so use the conversion recommended for the brand you choose. A granulated sweetener may also produce a slightly different texture from an allulose blend.

How Many Calories and Net Carbs Are in Each Scone?

One unglazed scone has 180 calories, 11 grams of protein, 9 grams of total carbohydrates, 4 grams of fiber and 5 grams of net carbs.

The optional maple glaze is not included in these nutritional facts.

How Should I Store Pumpkin Scones?

Store the unglazed scones in an airtight container at room temperature for up to 3 days. If you add the cream cheese glaze, keep them covered in the fridge.

Allow a chilled scone to come closer to room temperature before serving, or warm an unglazed one briefly for a softer texture.

Can I Freeze Keto Pumpkin Scones?

Yes. Once completely cool, place the scones in a freezer-safe airtight container with parchment paper between layers.

For the best results, freeze them without the glaze and add it after thawing.

Sugar Free Low Carb Protein Pumpkin Scones

Print

Sugar Free Low Carb Keto Protein Pumpkin Scones

These Sugar-Free Low Carb Keto Protein Pumpkin Scones are soft and tender inside, lightly crisp around the edges and filled with cozy pumpkin spice flavor. Each satisfying scone has 11 grams of protein, making this an easy fall breakfast or afternoon snack when you want a delicious treat without added sugar.

Prep Time 15 minutes minutes

Cook Time 24 minutes minutes

Servings 8 scones

Calories 180kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Dry Ingredients

• 1.25 cup sunflower seed flour (140g)
• 1/4 cup coconut flour (30g)
• 1/4 cup unflavored whey protein (30g)
• 1/4 cup Monk Fruit Allulose brown sweetener (40g)
• 2 tsp baking powder (2g)
• 1 tbsp pumpkin pie spice
• 1/2 tsp xanthan gum
• 1/4 tsp salt
• 2 tbsp butter frozen, grated (42g)

Wet Ingredients

• 1/2 cup part-skim Ricotta cheese (113g)
• 1/3 cup pumpkin puree unsweetened (80g)
• 1 large egg (50g)
• 1 tsp maple extract (4.2g) or vanilla extract
• 2 tsp pumpkin liquid stevia or liquid monk fruit

Optional Maple Glaze

• 4 ounces cream cheese softened
• 1/4 cup sugar free maple syrup
• 1/2 tsp ground cinnamon

Instructions

• Preheat the oven to 375° F and line a baking sheet with parchment paper or a silicone baking mat.
• In a large bowl whisk together all of dry the ingredients, except frozen butter listed. In another bowl, blend the wet ingredients together, set aside.

  Grate the frozen butter into the dry ingredients and toss gently. Fold the wet ingredients into the dry and it becomes a soft dough. Rest 10 minutes.
• Place the dough onto the sheet pan in the shape of a circle about 7-inch round and 1 inch thick. Cut into 8 pieces. Separate gently. Refrigerate 15 minutes.
• Transfer to the oven and bake for 22-24 minutes or until a toothpick inserted into the center of a scone comes out clean. Cool for 10 minutes before serving
• Store at room temperature in an airtight container for up to 3 days.

Video

Notes

5 g net carbs per scone. Topping not included.

Pin the video here on Pinterest.

Nutrition

Serving: 1serving | Calories: 180kcal | Carbohydrates: 9g | Protein: 11g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 12mg | Sodium: 75mg | Potassium: 148mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1738IU | Vitamin C: 1mg | Calcium: 94mg | Iron: 0.4mg

The post Sugar Free Low Carb Keto Protein Pumpkin Scones appeared first on Sugar-Free Mom.

Sugar Free Keto Cinnamon Roll Sheet Pan Pancakes

All the cozy flavor of warm cinnamon rolls without standing over the stove flipping individual pancakes! Add the optional cream cheese frosting for the complete cinnamon roll experience!

The pancake batter is made with eggs, Greek yogurt and dried egg whites, so the texture is light, soft and airy, almost like a cross between fluffy pancakes and sponge cake.

It is a delicious recipe for a weekend family breakfast, but it is also simple enough for meal prep. Bake one pan, cut it into six large pieces and keep breakfast ready to grab from the fridge all week.

Why Make Cinnamon Roll Sheet Pan Pancakes?

I love pancakes, but I do not love being the person stuck at the stove flipping batch after batch while everyone else is eating! I adapted this recipe from my original sheet pan pancake recipe with just a few little tweaks.

With the sheet pan method, all the pancake batter goes into one pan and the oven does the work. Every piece is ready at the same time, which makes this a great option for busy mornings, holidays or feeding a family.

You will love this recipe because it is:

– Low carb and keto friendly

– Flourless, gluten free and nut free

– High in protein

– Baked in one pan with no flipping

– Easy to store in the fridge or freezer

– Sweet enough for kids but made without added sugar

– Perfect for breakfast meal prep

Unlike traditional cinnamon roll pancakes made with white flour and sugar, this recipe uses a low carb brown sweetener for the cinnamon swirl mix. A little vanilla extract and ground cinnamon give you that warm bakery flavor without the sugar crash.

What Is the Texture of These Keto Sheet Pan Pancakes?

These are not dense, heavy pancakes. Separating the eggs and whipping the egg whites to stiff peaks creates natural lift without almond flour or coconut flour.

Dried egg whites, also called egg white protein powder, add more structure so the baked pancake holds its shape once sliced.

The finished texture is soft, light and airy. It is a little more soufflé-like than a traditional flour pancake, but the cinnamon sugar swirl and optional cream cheese frosting give every bite the flavor of a cinnamon roll.

The pancakes may rise in the oven and settle slightly as they cool. That is normal for a flourless batter made with whipped egg whites.

How Do I Make Cinnamon Bun Pancakes on a Sheet Pan?

The method is easy, but gently folding the whipped egg whites into the pancake mix is the secret to the best texture.

First, separate the room-temperature eggs. Add the egg whites and white vinegar to the bowl of a stand mixer or a large bowl. Use an electric mixer to whip them until stiff peaks form.

While the whites are whipping, add the egg yolks, Greek yogurt, vanilla extract and optional vanilla liquid stevia to a blender. Add the baking powder, salt, dried egg whites and cinnamon, then blend until the wet mixture and dry ingredients form a smooth batter with no lumps.

Fold the whipped whites into the yolk mixture in three small batches. Use a spatula and a light hand so you do not deflate all the air you just whipped into the eggs.

Spread the pancake batter evenly in the prepared pan. I chose to use a 9 by 13 baking dish instead of a sheet pan because I wanted thickness. You can choose to use either pan.

In a separate bowl, stir together the brown sweetener and cinnamon, adding only enough water to make a thick, spoonable cinnamon mixture. Drizzle it over the top of the pancakes and lightly swirl it through the surface.

Bake on the middle oven rack until the center is set and a toothpick comes out clean.

Tips for the Best Fluffy Pancakes

Start with room-temperature eggs

Room-temperature egg whites generally whip more easily and blend into the remaining pancake batter more smoothly.

Use a clean, dry mixing bowl

Even a small amount of grease or egg yolk in the bowl can stop the whites from whipping properly. Make sure the bowl and beaters are completely clean and dry.

Whip to stiff peaks

The egg whites are ready when the peaks stand upright after you lift the whisk. The white vinegar helps stabilize the foam. Do not stop at the soft-peak stage or the pancakes may not have enough lift.

Fold, do not stir

Add the whipped whites in small batches and fold gently with a spatula. Stirring aggressively will knock out the air and make the pancake layer dense.

Add the water to the cinnamon mixture slowly.

You want a thick cinnamon swirl mix that sits on the top of the pancakes. If it is too thin, it may sink into the batter. Start with 1 tablespoon of water and add more only as needed.

Bake on the middle rack

The middle shelf of the oven helps the pancake cook evenly without the top browning too quickly. Avoid opening the oven door early, since a sudden temperature change can cause the center to sink.

What Can I Use Instead of Dried Egg Whites?

Dried egg whites and egg white protein powder are generally the same product when the only ingredient on the package is egg whites. Use an unflavored powder for this recipe.

Do not use meringue powder, which may contain sugar, starch and other ingredients.

The dried egg whites help stabilize this flourless pancake batter and give it structure. If you do not have them, these are the best swaps:

Unflavored whey protein powder—best swap

Replace the ½ cup dried egg whites with ½ cup unflavored whey protein powder. The pancakes will be slightly softer and less airy but should still have a good cake-like texture.

Collagen peptides

Use ½ cup collagen peptides. The result will be softer, more custard-like and may not rise as much because collagen does not provide the same structure as egg white protein powder.

Can I use almond flour or coconut flour?

No, neither is a good 1:1 substitute for the dried egg whites in this recipe. They absorb liquid differently and will turn the light pancake batter into a denser cake. This recipe was created to be flourless.

More Easy Ingredient Swaps

White vinegar

Use cream of tartar to help stabilize the whipped egg whites if you do not want to use white vinegar.

Nonfat Greek yogurt

For a richer result, replace the 4 ounces of nonfat Greek yogurt with the same amount of sour cream. The pancake may be slightly denser and the nutrition information will change.

Vanilla liquid stevia

This ingredient is optional. Omit it or replace it with your preferred low carb sweetener, adjusting the amount to taste. Liquid stevia is concentrated, so it should not be replaced with the same volume of a granular sweetener.

Brown monk fruit allulose sweetener

Another brown sugar-style low carb sweetener can be used in the cinnamon swirl, but the sweetness and texture may vary by brand.

Monk Fruit and Allulose helps keep the swirl softer, while an erythritol-based sweetener may firm up or recrystallize after cooling.

Optional Cream Cheese Frosting

These cinnamon roll sheet pan pancakes are delicious without a glaze, but the cream cheese frosting makes them feel extra special.

Beat softened cream cheese with vanilla stevia until smooth. For a thinner icing that you can drizzle over the tops of the pancakes, mix in 1 teaspoon of water or unsweetened milk at a time until it reaches your preferred consistency.

Wait until the pancake has cooled slightly before adding the glaze so it stays creamy instead of melting completely into the warm surface.

I had actually run out of cream cheese so I adapted using plain nonfat Greek yogurt and mixed it with Zero Sugar Honey.

Storage and Reheating

Cool the pancake completely, then cut it into six large pieces. Store the pieces in an airtight container in the fridge for up to 5 days.

For longer storage, place parchment paper between individual pieces and freeze them in an airtight container for up to 3 months. This makes it easy to remove only what you need.

Reheat one or two frozen pancakes in the microwave for 30 seconds to 1 minute, depending on the power of your microwave. You can also thaw them overnight in the fridge and warm them gently in the oven.

If you are using the optional low carb frosting, you may prefer to store it in a separate bowl in the refrigerator and add it after reheating.

Frequently Asked Questions

Can you put pancake batter in the oven to bake?

Yes. Pancake batter can be baked in the oven, and a sheet pan is an easy way to cook the whole batch at once. This particular flourless batter was designed for oven baking and gets its light texture from whipped egg whites.

Can any pancake recipe be baked in a sheet pan?

Many pancake recipes can be adapted for a sheet pan, but the pan size, thickness, oven temperature and baking time may need to change. For the most reliable result, use a recipe like this one that was specifically tested as sheet pan pancakes.

How long do oven pancakes take to bake?

These low carb cinnamon roll sheet pan pancakes bake at 325°F for about 25–28 minutes. They are done when the center looks set and a toothpick or skewer inserted into the middle comes out clean. A different pancake mix or pan size may require a different baking time.

Keto CinnamonRoll Sheet Pan Pancakes

Print

Low Carb Keto Cinnamon Roll Sheet Pan Pancakes

These Low Carb Keto Cinnamon Roll Sheet Pan Pancakes bake all at once in a 9-by-13-inch pan and are topped with a sugar free sweet cinnamon swirl. This easy low carb breakfast is flourless, gluten free, nut free and high in protein.

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 large pieces

Calories 159kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated, room temperature
• 1 teaspoon white vinegar
• 4 ounces nonfat Greek yogurt
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup dried egg whites or see above for swaps
• 1 tsp ground cinnamon
• 1 tsp vanilla extract
• 1 tsp vanilla liquid stevia optional

Cinnamon Swirl

• 1/2 cup Monk Fruit Allulose Brown sweetener
• 1 tsp ground cinnamon
• 1-2 tbsp water

Optional Yogurt Icing

• 1/2 cup plain nonfat Greek yogurt
• 2 tbsp zero sugar honey

Instructions

• Preheat oven at 325 degrees F and line a 9 by 13 baking dish with parchment paper or silpat or grease.
• Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a blender with wet ingredients and then remaining dry ingredients and blend until incorporated and a smooth batter forms.
• Fold your whipped egg whites in small batches into the egg yolk mixture being careful not to deflate whipped whites.
• Pour this pancake batter into your prepared pan.
• In a separate bowl, stir together the brown sweetener and cinnamon, adding only enough water to make a thick, spoonable cinnamon mixture. Drizzle it over the top of the pancakes and lightly swirl it through the surface.
• Bake on the middle shelf of preheated oven for 25-28 minutes or until a toothpick or skewer stick in the center comes out clean. If using optional icing, mix together then spread over the pancakes.
• Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat by removing one or two from the freezer and microwaving for 30 seconds to 1 minute.

Video

Notes

Midlife Macro Approved

Pin the video to Pinterest here.

Nutrition

Serving: 1piece | Calories: 159kcal | Carbohydrates: 4g | Protein: 23g | Fat: 5g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.002g | Monounsaturated Fat: 0.01g | Trans Fat: 0.002g | Cholesterol: 1mg | Sodium: 260mg | Potassium: 286mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 3IU | Vitamin C: 0.03mg | Calcium: 55mg | Iron: 0.1mg

The post Low Carb Keto Cinnamon Roll Sheet Pan Pancakes appeared first on Sugar-Free Mom.

Keto Coconut Flour Waffles

Many low-carb waffle recipes rely on almond flour or cheese. My recipe does not have either.

This one needs only four main ingredients: eggs, plain Greek yogurt, whey protein powder and coconut flour, plus salt.

The result is a versatile batch of gluten-free coconut waffles for breakfast, lunch or a quick sandwich.

I used my Mini Dash waffle maker, which cooks four small waffles at a time. This recipe made eight waffles total, and one serving is two waffles.

Top the sweet version with butter and fresh berries, or turn the savory waffles into a hearty meal with eggs, avocado or bacon.

Why You’ll Love These Low Carb Waffles

• Quick and easy: Prep time is only 5 minutes, and cooking takes about 5 minutes.
• High in protein: Each two-waffle serving provides 17 grams of protein.
• Low in net carbs: One serving has 4 grams of net carbs.
• Sweet or savory: Add vanilla stevia for sweet waffles or Italian seasoning for a savory flavor.
• Great for meal prep: Store the cooked waffles in the fridge, then reheat them in a toaster or toaster oven.
• Gluten-free: Coconut flour replaces wheat flour, and the recipe uses no almond flour.

From Cloud Bread Waffles to Coconut Flour Protein Waffles

I adapted this recipe from my cloud bread waffles, but I needed to make some important changes to get the right texture.

The original savory recipe used sour cream and a full cup of cheddar cheese and I wanted to reduce the fat. Once I removed the cheddar and replaced the sour cream with plain nonfat Greek yogurt, the balance of protein, fat, moisture and dry ingredients changed.

The whey protein powder helps replace some of the structure the cheddar provided, but too much can make waffles dry or rubbery.

Coconut flour is also extremely absorbent and cannot be added cup for cup like regular flour. I adjusted both until the batter spread easily in the waffle iron and cooked into waffles that held together.

The final balance-⅓ cup whey protein powder and 3 tablespoons coconut flour-gave me the best result. I do not recommend casually adding more of either ingredient because even a small change can affect the texture.

Is Coconut Flour Good for a Keto Diet?

Coconut flour can fit into a keto or low-carb eating plan when the serving size and total carbs work for your needs.

In this recipe, each serving has 6 grams of total carbohydrates and 2 grams of fiber, for 4 grams of net carbs.

Coconut flour absorbs much more liquid than wheat flour and works especially well with eggs.

That is why this recipe uses only 3 tablespoons with six eggs and Greek yogurt. Do not substitute it in equal amounts for another flour; the batter would likely become too thick and dry.

Can I Just Add Protein Powder to Waffle Batter?

Protein powder is not a direct substitute for flour. Too much whey in a standard waffle mix can create dry, dense or rubbery waffles. It needs enough moisture and the right balance of dry ingredients.

Different protein powders absorb liquids differently, so a plant-based powder or whey/casein blend may alter the batter and final texture. Plain whey works best for the sweet or savory options.

Ingredients and Substitutions

Eggs: Six eggs provide structure, moisture and protein.

Plain nonfat Greek yogurt: This adds moisture without the cheddar used in my cloud bread waffles. Full-fat Greek yogurt may also work but will change the nutrition.

Whey protein powder: Use plain powder for maximum flexibility. Vanilla whey could work for sweet waffles, but not the savory version.

Coconut flour: Measure and level each tablespoon. Almond flour is not an equal substitute.

Salt: A small amount balances the flavor in both versions.

Optional flavoring: Use vanilla stevia or another sweetener for sweet waffles. A little vanilla extract adds flavor but not much sweetness. Add Italian seasoning for savory waffles.

This recipe is not dairy-free or paleo as written. Dairy-free alternatives may change the consistency and have not been tested.

How to Make Protein Waffles With Coconut Flour

Whisk all the ingredients together in a large bowl until well combined, or add them to a blender and blend until smooth. Preheat your waffle iron according to the manufacturer’s instructions.

If your waffle maker is not nonstick, lightly grease it with cooking spray, coconut oil, butter or ghee.

Add enough batter to cover each section without overfilling it. The batter spreads easily. Close the iron and cook until the waffles are set and golden brown. Opening it too early can cause them to split.

Waffle makers vary in size and temperature, so your exact cooking time and yield may be different. I made eight small waffles in a Mini Dash waffle maker that cooks four at a time.

Sweet and Savory Waffle Ideas

For a sweet breakfast, add vanilla stevia and serve with butter, sugar-free maple syrup, strawberries, blueberries or whipped heavy cream.

For savory waffles, add Italian seasoning and serve with eggs, avocado, bacon or cream cheese. They can also replace bread for a low-carb breakfast sandwich.

Storage and Reheating

Cool the waffles completely, then refrigerate them in a gallon-size zip-top bag or airtight container. For the best texture, reheat in a toaster or toaster oven. A microwave will warm them but will not make them as crisp.

For longer storage, place cooled waffles in the freezer with parchment between the layers, then reheat from frozen.

Frequently Asked Questions

Are protein waffles actually healthy?

“Healthy” depends on your needs and overall eating pattern. These waffles provide 17 grams of protein, 2 grams of fiber and 4 grams of net carbs per serving. They are also Midlife Macro Approved.

What is the secret to making good coconut flour waffles?

Use the exact amount of coconut flour, keep enough moisture in the batter and allow the waffle iron to finish cooking before opening it.

Coconut flour is highly absorbent, so small measurement changes can have a big effect on taste and texture.

How do you keep low carb waffles crisp?

Preheat the waffle maker completely and grease it lightly if required by the manufacturer. Cook until golden brown and the steam has mostly slowed before lifting the lid.

Transfer finished waffles to a wire rack instead of stacking them, since trapped steam softens the edges. If necessary, crisp them in a toaster oven before serving.

Low Carb Gluten Free Keto Coconut Flour Waffles

Print

Low Carb Keto Coconut Flour Protein Waffles

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings at 2 waffles

Calories 170kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs
• 1/2 cup plain nonfat Greek yogurt
• 1/3 cup whey protein powder
• 3 tablespoons coconut flour
• 1/4 tsp salt

Optional Sweet Waffles

• 1 tsp vanilla stevia or sweetener of choice

Optional Savory Waffles

• 1 tsp Italian seasonings

Instructions

• Whisk together or use blender to blend all ingredients together until well combined.
• Follow your manufacturer’s instructions for cooking waffles.
• Remove once browned and enjoy!
• I used my mini dash waffle iron maker that makes 4 at a time. I used enough batter in each to cover as the batter spreads easily. We made 8 waffles.

Video

Notes

4 g net carbs per serving. One serving is 2 waffles.

Midlife Macro Approved.

Pin it Here.

Make Ahead Storage: Once cooked and cooled completely store in a  ziploc gallon bag in the fridge or an airtight container. Reheat in toaster oven for best results.

Nutrition

Serving: 1serving is 2 waffles | Calories: 170kcal | Carbohydrates: 6g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Trans Fat: 0.003g | Cholesterol: 16mg | Sodium: 41mg | Potassium: 42mg | Fiber: 2g | Sugar: 2g | Vitamin A: 10IU | Vitamin C: 0.01mg | Calcium: 36mg | Iron: 0.2mg

The post Low Carb Keto Coconut Flour Protein Waffles appeared first on Sugar-Free Mom.

The Midlife Macro Method

My Midlife Macro Method is designed specifically for women in midlife who want a realistic, sustainable way to lose weight, preserve muscle, support hormones, and simplify healthy eating without feeling deprived.

Unlike traditional keto plans that rely heavily on high fat intake, my Midlife Macro Meal Plans focus on:

• Higher protein intake
• Moderate healthy fats
• Lower carbs
• Strategic maintenance days
• Real food meals
• Easy meal prep
• Sustainable fat loss

The goal is not perfection.

The goal is consistency with a way of eating that works for your changing body in midlife.

Why Midlife Women Often Need More Protein

One of the biggest nutritional shifts many women need in midlife is increasing protein intake.

As estrogen changes during perimenopause and menopause, many women experience:

• Increased belly fat
• Muscle loss
• More cravings
• Slower metabolism
• Reduced insulin sensitivity
• Low energy
• Difficulty maintaining weight loss

One of the most effective ways to support healthy body composition in midlife is prioritizing protein at every meal.

Protein helps support:

• Muscle preservation
• Satiety
• Blood sugar balance
• Healthy metabolism
• Hormone balance
• Strength training recovery
• Better appetite control

That’s why my Midlife Macro Meal Plans focus heavily on protein-forward meals that are still easy and enjoyable for real life.

What Makes My Midlife Macro Meal Plans Different?

My weekly meal plans are designed to help women stop overthinking food.

You do not need another restrictive diet. You need a simple structure you can actually maintain.

Each weekly plan includes:

• High protein recipes
• Balanced meals
• Easy leftovers
• Quick prep breakfasts
• Lower carb meals
• Family-friendly dinners
• Macros already calculated
• A realistic approach for busy women

The plans are also designed to reduce decision fatigue which is one of the biggest reasons women struggle to stay consistent.

When you already know what you’re eating, shopping becomes easier, prep becomes faster, and healthy eating feels much less overwhelming.

This Week’s Midlife Macro Meal Plan Recipes

This week’s meal plan is packed with easy, satisfying meals designed for busy women who want simple structure without spending hours in the kitchen.

Since this week includes Memorial Day weekend, I also included optional desserts and snacks you can strategically enjoy with your maintenance day.

Here are just some of the delicious recipes on this weeks plan:

Cottage Cheese Pancakes

These high-protein pancakes are one of my favorite breakfast options for midlife women because they help keep you full and satisfied for hours.

Instead of a carb-heavy breakfast that spikes blood sugar and leaves you hungry again quickly, starting the day with protein can help support:

• Better appetite control
• Stable energy
• Fewer cravings
• Improved blood sugar balance

These are featured on Days 1, 3 and 4 this week for easy meal prep and simplicity.

90 Second Banana Nut English Muffin

This quick microwave or oven cooked breakfast is perfect for busy mornings when you need something fast but still aligned with your goals.

It’s:

• High protein
• Lower carb
• Portion controlled
• Easy to prep
• Midlife Macro friendly

This easy banana nut english muffin helps prove healthy eating does not have to be complicated.

Steak Kabobs

These steak kabobs are an easy weeknight dinner that feels fun and satisfying while still supporting your goals.

Using protein-focused meals with vegetables instead of highly processed foods helps support:

• Insulin sensitivity
• Blood sugar stability
• Reduced cravings
• Long-term consistency

Taco Stuffed Zucchini Boats

This dinner is one of my favorite examples of how comfort food can still fit into a healthy midlife lifestyle.

These taco stuffed zucchini boats adds fiber and volume while the taco filling provides satisfying protein that helps keep hunger under control.

And using leftovers strategically for lunch later in the week helps reduce cooking time and simplify meal prep.

Why Strategic Maintenance Days Matter

One of the biggest differences inside my Midlife Macro Method is teaching women how to use a strategic maintenance day.

This is not a cheat day.

A maintenance day can help support:

• Hormonal balance
• Reduced cravings
• Better adherence
• Improved energy
• Metabolic support
• Long-term sustainability

This week’s optional Memorial Day desserts and snacks are designed to fit into that balanced approach without spiraling into an all-or-nothing mindset.

These keto desserts can still be enjoyed on this meal plan even when working on fat loss.

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

• Lose weight sustainably
• Preserve muscle mass
• Improve energy
• Simplify meal planning
• Reduce overwhelm
• Feel more in control around food
• Build consistency that lasts

This is not about chasing perfection.

It’s about learning how to eat in a way that supports your current body, hormones, metabolism, and lifestyle.

Ready to Simplify Healthy Eating?

If you’re tired of:

• Constant cravings
• Starting over every Monday
• Feeling confused about macros
• High-fat keto no longer working
• Spending too much time thinking about food
• Feeling stuck in midlife weight gain

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

The plans are sent every Thursday morning at 6 AM so you have time to grocery shop and prepare for the upcoming week.

Register by Wednesday at midnight Eastern and the new meal plan will be sent directly to your inbox Thursday morning.

The post Simple High Protein Midlife Macro Meal Plan for Women Over 40 appeared first on Sugar-Free Mom.

Dairy-Free Overnight “Oats” Without Oats

If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.

But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.

That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.

This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.

Why I Don’t Use Oats (Even Certified Gluten-Free Oats)

Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.

Here’s why I skip oats completely, even certified gluten-free oats:

• High carb load – oats can spike blood sugar and increase cravings
• Not ideal for insulin resistance – especially important in midlife
• Can stall weight loss – even when labeled “healthy”
• Glyophosphate exposure concerns – oats are commonly sprayed before harvest
• Low protein compared to need – not enough to support muscle and metabolism

Instead, I use a combination of:

• Hemp seeds
• Chia seeds
• Ground flaxseed

These create that perfect oat mixture texture while providing healthy fats, fiber, and better satiety.

Why So Many Women Are Going Dairy-Free

More and more women in perimenopause and menopause are choosing dairy-free breakfast recipes, and here’s why:

• Digestive issues – bloating, gas, or discomfort from lactose intolerance
• Inflammation concerns – dairy can be inflammatory for some individuals
• Skin issues – acne or irritation linked to dairy intake
• Hormonal balance – some find reducing dairy helps stabilize symptoms
• Allergy or sensitivity – even high-quality dairy doesn’t work for everyone

That’s why this recipe uses unsweetened coconut yogurt and plant-based milk options instead of traditional greek yogurt, cottage cheese or milk.

The Beauty of Overnight “Oats” (Without Oats)

The best part about this recipe is you still get everything people love about overnight oatmeal:

• A quick breakfast ready the next morning that takes just a few minutes of prep time
• Perfect for meal prepping or making a big batch
• No cooking required—just mix and refrigerate
• Customizable with your favorite fresh fruit, fresh strawberries, or toppings
• Great for busy mornings when you need something fast
• High in protein and perfect for Midlife Macros (All nutrition info is at the bottom of the page in recipe card).

Using a mason jar or airtight container, this becomes one of the easiest make-ahead breakfast recipes you’ll rely on all week.

A Great Way to Stay Consistent

This is more than just a fun healthy strawberry recipe—it’s a strategy.

When you have a healthy breakfast ready to go:

• You avoid skipping meals
• You reduce cravings later in the day
• You support blood sugar balance
• You stay consistent with your goals

And consistency—not perfection—is what leads to results.

Dairy-Free + Protein Options Explained

This recipe is fully dairy-free as written, but you’ll notice optional protein add-ins.

Here’s how that works:

• Collagen – dairy-free, great for skin, joints, and added protein
• Whey protein powder (optional) – helps boost protein, BUT it is dairy-derived

If you are strictly dairy-free, simply skip the whey.

If tolerated, adding whey will:

• Make this a more complete high protein breakfast
• Increase protein to 25 grams per serving
• Improve satiety and support muscle maintenance

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

• Low carb
• High fiber
• Packed with healthy fats
• Naturally sweetened with liquid stevia
• Full of fresh berries 

You still get that creamy, slightly thick texture people love in overnight oats, but with ingredients that better support your goals.

Want More Easy, Midlife Macro Approved Breakfast Ideas?

If you loved this easy dairy free low carb strawberry overnight oats, this is exactly how I teach women to eat inside my Midlife Macro Meal Plans.

Because here’s the truth—one healthy breakfast recipe is helpful…

But having a full plan is what creates consistency and results.

Inside my meal plans, I take the guesswork out of:

• How to build high protein, low carb meals that actually keep you full
• How to balance healthy fats without overdoing it (especially if keto stopped working for you)
• How to create meals that are Midlife Macro Approved
• How to enjoy foods like this while still supporting fat loss and hormone balance

You’ll get:

• Options for dairy-free, gluten-free, and family-friendly meals
• Done-for-you weekly meal plans
• Simple ingredients you can find anywhere
• Recipes that work for busy mornings and real life

Easy Dairy Free Low Carb Strawberry Overnight Oats

Print

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5 minutes minutes

Servings 2 servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

• 1 cup unsweetened coconut yogurt
• 3 tbsp Hemp seeds
• 2 tbsp Flaxseed
• 4 tsp chia seeds
• 20 grams unflavored collagen or 2 scoops
• 1 tsp berry liquid stevia
• 80 grams strawberries chopped

Optional

• 30 grams unflavored whey protein powder

US Customary – Metric

Instructions

• Place all ingredients except strawberries, in a mixing bowl and stir together.
• You need two serving glasses or two- 8 ounce mason jars.

  Add 1/4 of the chopped strawberries to the bottom of each mason jar.

  Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
• Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.

You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.

Midlife Macro Approved

Nutrition

Serving: 1serving | Calories: 327kcal | Carbohydrates: 15g | Protein: 22g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 2mg | Potassium: 94mg | Fiber: 7g | Sugar: 2g | Vitamin A: 126IU | Vitamin C: 24mg | Calcium: 88mg | Iron: 4mg

The post Easy Dairy Free Low Carb Strawberry Overnight Oats appeared first on Sugar-Free Mom.

Keto Cheddar Sausage Stuffed Bagels

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

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

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

Why These Low Carb Bagels Work

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

These bagel bites check all the boxes:

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

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

Perfect for Meal Prep and Busy Weeks

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

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

These cheddar sausage stuffed bagels are ideal for:

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

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

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

Ingredients for Cheddar Sausage Stuffed Bagels

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

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

Easy Swaps and Variations

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

Protein swaps:

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

Dairy-free option:

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

Flavor variations:

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

Midlife Macro Tips for This Recipe

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

Here’s how to use it effectively:

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

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

Air Fryer Option

Yes, you can make these in the air fryer.

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

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

Storage and Reheating

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

These reheat beautifully and keep their texture.

New Here?

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

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

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

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

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

If you’re ready for more support:

• My Midlife Macro Meal Plans take the guesswork out of what to eat
• My coaching inside the Sugar Free Mom Tribe helps you stay consistent
• My best selling book, The 30 Day Sugar Elimination Diet has helped thousands of people lose weight and my new book Good, Better, Best walks you through a realistic approach to long-term success.

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

Low Carb Keto Cheddar Sausage Stuffed Bagels

Print

Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 12

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 1.9 g

Midlife Macro Approved! 

This recipe was first published in Jan 2016.

Nutrition

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

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

Why Make Your Own Breakfast Sausage?

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

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

Making your own allows you to:

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

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

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

This not only improves flavor, but also nutrient density.

SUGAR FREE BREAKFAST SAUSAGE

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

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

Midlife Macro Tip: Prioritize Protein First

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

Many women are under-eating protein without realizing it.

When you prioritize protein:

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

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

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

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

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

Ingredient Swaps & Variations

Make this recipe work for YOU:

Protein Options

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

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

Seasoning Swaps

No Bell’s seasoning? Try:

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

Flavor Add-Ins

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

How to Cook Homemade Sausage Patties

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

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

Make Ahead, Store & Freeze

This recipe is perfect for meal prep.

Option 1: Freeze Raw

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

Option 2: Cook First

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

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

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

Perfect for busy mornings or adding to:

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

KETO LOW CARB BREAKFAST RECIPES

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

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

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

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

EASY SUGAR FREE BREAKFAST SAUSAGE 

Print

Easy Sugar Free Low Carb Keto Breakfast Sausage

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Servings 8 @ 2 sausage patties

Calories 316kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

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

Midlife Macro Approved

Nutrition

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

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

Sugar Free Shamrock Shake

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

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

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

And yes, it’s that beautiful green color.

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

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

Why This Mint Smoothie Aligns With Midlife Macros™

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

We are chasing:

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

This smoothie delivers exactly that.

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

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

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

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

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

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

Simple Ingredients, Big Flavor

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

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

That’s it.

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

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

Why Avocado Makes This So Creamy

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

Avocado gives:

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

This is what gives that extra creaminess without needing dairy.

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

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

It’s festive for:

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

You can even top it with:

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

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

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

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

Spinach gives:

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

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

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

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

You can absolutely swap spinach for:

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

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

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

Choosing the Right Non-Dairy Milk

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

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

I would skip:

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

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

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

Why? Because many of you want dairy free options.

Collagen peptides:

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

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

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

How This Supports Blood Sugar

There’s:

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

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

This helps:

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

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

 Can I use chocolate protein powder?

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

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

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

Can I add chia seeds?

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

Can I use lemon juice?

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

Sugar Free Dairy Free Mint Green Protein Smoothie

Print

Sugar Free Dairy Free Mint Green Protein Smoothie

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

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

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional

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

Instructions

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

Notes

This recipe was first published in March 2014. 

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

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

Midlife Macros™ Approved

Nutrition

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

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

Keto Fluffy Yogurt Pancakes

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

This recipe was created completely by accident.

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

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

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

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

These are:

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

Why These Don’t Look Like “Regular” Pancakes

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

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

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

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

Why These Greek Yogurt Protein Pancakes Work

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

There is:

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

Just a strategic combination of:

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

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

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

The Midlife Macro™ Advantage

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

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

Each pancake delivers:

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

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

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

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

Flavor Variations & Optional Garnishes

These have a lightly sweet taste.

For extra sweetness:

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

If you want a healthy twist:

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

Keep portions mindful to support blood sugar stability.

Why Whey Protein Works Best

This recipe uses unflavored whey protein powder.

I do not recommend:

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

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

Changing it will affect the final result.

Can I cook these on the stovetop?

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

Can I use regular pancake flour?

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

Can I store pancake batter?

No. Bake immediately for best results.

Are these good for busy mornings?

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

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

These easy protein pancakes are:

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

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

Don’t Want Whey or Yogurt?

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

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

That version:

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

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

The biggest difference?

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

Both:

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

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

Easy Keto High Protein Baked Fluffy Yogurt Pancakes

Print

Easy Keto High Protein Baked Fluffy Yogurt Pancakes

Prep Time 15 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 large pancakes

Calories 143kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Video

Nutrition

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

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

Chaffles vs Traditional Waffles

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

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

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

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

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

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

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

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

Simple Ingredients for Dairy Free Keto Chaffles

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

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

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

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

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

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

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

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

Keto Chaffle Recipe Variations

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

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

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

Cinnamon Sugar Chaffle

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

Best Keto Chocolate Chaffles

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

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

Tools to make Dairy Free Keto Chaffles

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

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

Can I replace gelatin with collagen peptides?

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

Can I use a different low carb sweetener?

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

How do I store these low carb waffles?

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

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

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

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

Can I add peanut butter?

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

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

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

Top Tip #2

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

Top Tip #3

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

Top Tip #4

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

Top Tip #5

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

Dairy Free Keto Chaffle Recipe

Print

Best Keto Dairy Free Low Carb Chaffles

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

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

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

Instructions

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

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

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

Notes

1 g net carbs Midlife Macro Approved!

This recipe was first published in February 2020. Watch my instructional video here on Pinterest.

Nutrition

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

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

Sugar Free Peanut Butter Mug Muffin

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

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

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

Before talking about hormones, perimenopause, or midlife metabolism.

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

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

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

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

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

Why Mug Muffins Still Matter (Especially in Midlife)

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

Not because we lack willpower.

Not because food is “bad.”

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

A keto mug muffin:

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

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

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

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

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

Health Benefits of Flaxseed for Midlife Women

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

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

• blood sugar regulation
• hormone balance
• satiety and fullness
• and reduced cravings

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

Why I Use Sugar-Free Powdered Peanut Butter Instead

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

Powdered peanut butter gives you:

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

For women in midlife, this matters.

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

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

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

High Protein Matters More Than Ever in Midlife

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

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

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

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

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

Texture & Flavor Notes

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

You can customize it easily:

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

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

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

This recipe reminds me that:

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

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

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

And sometimes?

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

Can I Swap Powdered Peanut Butter for Peanut Flour?

Yes — but with a few important notes.

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

Here’s how they compare:

No added salt unless specified

Sugar-free powdered peanut butter

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

Peanut flour

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

How to Swap It Successfully

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

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

More Mug Cake Recipes

Chocolate Peanut Butter Mug Cake

1 minute Chocolate Cake

Sugar Free Red Velvet Mug Cake

Keto Cannoli Mug Cake

Sugar Free Low Carb Keto Peanut Butter Mug Muffin

Print

Sugar Free Low Carb Keto Peanut Butter Mug Muffin

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

Prep Time 5 minutes minutes

Cook Time 2 minutes minutes

Total Time 7 minutes minutes

Servings 1 muffin

Calories 163kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

3 g net carbs

This recipe was first published in October 2013.

Midlife Macros™ Approved 

Nutrition

Serving: 1muffin | Calories: 163kcal | Carbohydrates: 9g | Protein: 12g | Fat: 9g | Sodium: 65mg | Potassium: 2mg | Fiber: 6g | Sugar: 2g | Vitamin A: 26IU | Vitamin C: 0.02mg | Calcium: 12mg | Iron: 0.04mg

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

How my High-Protein Keto Rolls turned into a single serving

Sometimes the best recipes don’t start with a plan.

They start with hunger.

This one came together on a very real, very relatable day. I came home after a workout, I was hungry now, and I needed something that felt like a real breakfast, not just a snack. I didn’t want to cook a full meal, I didn’t want to pull out a bunch of ingredients, and I definitely didn’t want to wait.

That’s when this single-serve high-protein keto roll experiment happened and honestly, I didn’t expect it to work as well as it did.

What surprised me most wasn’t just that it worked… it was that it turned into something I immediately wanted to make again.

The Original Recipe That Started It All

This great recipe exists because of the original batch recipe.

My High-Protein Fluffy Keto Low Carb Rolls (makes 6 rolls) have been doing incredibly well on Instagram and Facebook because they taste like regular bread rolls with gluten!

So many of you have been making them, tagging me, leaving comments, and sharing your photos. That feedback is always what pushes me into the kitchen to keep testing.

The original recipe:

• Makes 6 fluffy keto bread rolls
• Uses egg white protein powder for structure
• Has no almond flour, coconut flour, wheat flour, or psyllium husk powder
• Delivers about 12 grams of protein per roll

They’ve been used as hamburger buns, breakfast sandwiches, dinner rolls, and even toasted with melted cheese. Seeing how versatile they are made me wonder…

Could I make just one?

Why I Wanted a Single-Serving Version

Here’s the thing I know many of you relate to- sometimes you don’t need six rolls.

You need one roll.

One roll that:

• Fits a low-carb diet or keto diet and Midlife Macros™
• Has enough protein to actually satisfy you
• Doesn’t spike blood sugar
• Can be made in 10–15 minutes
• Doesn’t require pulling out a food processor

I wanted something closer to a keto biscuit/ roll / keto bun hybrid, but without fathead dough, mozzarella cheese, or cream cheese baked into the batter.

Just eggs.

And protein.

The After-Workout Experiment

I had just gotten home from working out, and I could feel that familiar hunger creeping in, the kind where waiting too long usually leads to poor choices.

I grabbed:

• One egg
• Egg white protein powder
• Plain nonfat Greek yogurt (instead of sour cream)
• Baking powder

That was it. No almond flour, coconut flour, mozzarella cheese, or psyllium husk powder.

I separated the egg, used a milk frother to whip the egg white (it didn’t form stiff peaks, more like frothy milk foam), mixed the yolk with the protein powder and yogurt, folded everything together, and crossed my fingers.

Instead of turning on the oven, I reached for the air fryer. But you could also just bake in a regular preheated oven, it will just take a bit longer.

Turning It Into the Perfect Breakfast

This is where it went from “successful experiment” to I need this again tomorrow.

I popped the sliced roll into the toaster on a regular setting until lightly golden.

Then I topped it with:

• 1 tablespoon cream cheese per side
• Smoked salmon
• Capers
• Homemade pickled onions

It tasted like something you’d order at a café-but it fit my Midlife macros, my low-carb lifestyle, and my post-workout hunger.

This is the kind of breakfast that keeps blood sugar stable, delivers enough grams of protein, and actually feels satisfying.

Nutritional Information is all on the printable recipe card at the bottom of the page

For the single roll alone:

• Around 12 g protein
• About 1 grams of carbs

When you add eggs, cream cheese, or smoked salmon, you can easily hit 20–30 grams of protein, which is ideal for midlife metabolism and muscle support.

This is exactly why I love recipes like this- they’re flexible. You can build them around your favorite fillings:

• Eggs and bacon for Breakfast sandwiches
• Keto dinner rolls with any main entree
• Cream cheese with smoked salmon

Why I Love Sharing the Process

Some of my favorite recipes on SugarFreeMom.com came from moments just like this- real life, real hunger, and a little curiosity.

I love showing you not just the polished recipe, but how a recipe comes to be. Because that’s how confidence in the kitchen is built.

If you love this single-serve version, the delicious recipe for the original 6-roll recipe is still my go-to when I want meal prep, family dinners, or freezer-friendly keto bread rolls.

Both have a place.

And sometimes… you just need one roll.

Can I Swap the Greek Yogurt for Cottage Cheese?

Yes, you can, but the texture will be different.

This swap works best if you understand why Greek yogurt behaves better in this recipe.

Plain Greek yogurt is:

• Thick and smooth
• Low in moisture
• Evenly distributed when mixed

That’s why it helps create a lighter, more stable biscuit texture in a single-serve, high-protein recipe like this.

What Happens If You Use Cottage Cheese Instead?

If you use cottage cheese as-is

• The batter will be wetter
• The biscuit may be more eggy
• The center may take longer to set
• Texture will be softer and less uniform

This is because cottage cheese contains more liquid and curds, which don’t blend smoothly on their own.

If someone really wants to swap it, this is the best approach:

• Use full-fat or low-fat cottage cheese
• Blend it first until completely smooth
• Measure the same amount: 1 tablespoon
• Expect a slightly denser, more custard-like biscuit

Even blended, cottage cheese will still produce a less fluffy result than Greek yogurt, but it will work.

Lazy Method (No Egg Separation)

If you don’t want to separate the egg or whip the egg white, you can absolutely make this high-protein keto biscuit using a simpler, mix-and-bake method. Just know that the texture will be denser, not as light as the whipped version.

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

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

Can I Use Whey Protein Instead of Egg White Protein?

Yes — but the best choice depends on how you’re making it.

When I tested this recipe with unflavored whey protein, it worked beautifully in the mini waffle maker. The texture was soft, tender, and perfect for protein waffles.

However, for the air fryer roll version, I still recommend using unflavored egg white protein powder.

Here’s why:

• Egg white protein gives more structure and lift.
• It creates a firmer, more bread-like texture.
• It holds its shape better in the air fryer.
• It slices cleanly for sandwiches.

Whey protein is softer and more delicate. In the waffle maker, that’s perfect. In the air fryer roll, it can be slightly too tender and won’t rise the same way.

Here’s the simple breakdown:

Air fryer roll → Egg white protein is best

Mini waffle maker → Whey protein works great

Want the most structure? → Use egg white protein

Want quick and easy waffles? → Whey is a great option

Both versions keep the protein high and fit beautifully into my Midlife Macro Method, especially for midlife women who need adequate protein to protect muscle while keeping fats moderate.

Can I Make This in a Mini Waffle Maker Instead of the Air Fryer?

Yes — and it’s FAST.

A reader shared that she skipped the air fryer and poured the batter into a Mini Dash Waffle Maker — and made two small waffles instead.

So of course I had to try it.

It worked perfectly.

Here’s how:

1. Preheat your mini waffle maker.
2. Pour half the batter into the center.
3. Cook 2–3 minutes (until golden and set).
4. Repeat with remaining batter.

You’ll get:

• Two small protein waffles
• Crispy edges
• Soft interior
• Ready in minutes

This method is quicker than the air fryer and perfect when you want something toast-able or for sandwiches or topped with cream cheese, strawberry jam, eggs, or avocado.

Macros for these two waffles using the unflavored whey protein, egg and plain Greek 2% yogurt is: Calories: 136, Protein: 17g, Carbs: 2g, Fat: 6g

Easy Air Fryer Single Serve High Protein Keto Bread

Print

Easy Air Fryer Single Serve High Protein Keto Roll

This easy single serve high protein keto bread is made in under 10 minutes and has 12 grams of protein and just 1 total g of carbs!

Prep Time 2 minutes minutes

Cook Time 8 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 1 roll

Calories 104kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 large eggs separated, room temperature
• 1 tablespoon plain nonfat Greek yogurt
• 1 tablespoon unflavored egg white protein powder
• 1/4 teaspoon baking powder
• pinch salt

Instructions

• Place the egg white in a small bowl and use a milk frother to whip it.

  Note: It will look more foamy/frothed (like milk foam) rather than classic stiff peaks — that’s totally fine and still works for this single serving. Set aside.
• In a separate bowl, whisk together: Egg yolk, Greek yogurt, Egg white protein powder, Baking powder, Salt (if using) Mix until smooth.
• Gently fold the frothed egg white into the yolk mixture. It won’t fully disappear — that’s normal. Just fold until combined.

Air Fryer Method

• Preheat air fryer to 325°F

  Line a shallow 8 ounce ramekin with parchment or liner. Lightly grease the parchment.

  Air fry 8-10 minutes. Check center.

  Return to air fryer for 1- 2 more minutes if needed. Rest 2 minutes before removing.
• Let cool 1–2 minutes. Slice in half. Toast on a regular toaster setting until lightly golden.

Oven Method

• Air fryers cook hotter and faster than conventional ovens, so the oven temperature needs to be slightly higher to achieve the same result.

  Preheat oven to 350°F. Bake for 14–16 minutes.
• Store in an airtight container in the fridge for up to 3 days. (Let the roll cool completely before storing to prevent condensation.)

Mini Dash Waffle Maker

• Preheat your mini waffle maker.

  Pour half the batter into the center.

  Cook 2–3 minutes (until golden and set).

  Repeat with remaining batter.

Video

Notes

Midlife Macro Approved!

Nutrition

Serving: 1roll | Calories: 104kcal | Carbohydrates: 1g | Protein: 12g | Fat: 5g | Saturated Fat: 0.02g | Monounsaturated Fat: 0.01g | Cholesterol: 1mg | Sodium: 587mg | Potassium: 122mg | Fiber: 0.02g | Sugar: 0.5g | Vitamin A: 1IU | Calcium: 60mg | Iron: 0.1mg

The post Easy Air Fryer Single Serve High Protein Keto Bread appeared first on Sugar-Free Mom.

Best High Protein Keto Rolls

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

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

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

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

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

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

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

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

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

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

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

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

These rolls:

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

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

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

No Psyllium Gels, No Gums, No Guesswork

Many low-carb bread recipes depend on:

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

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

These keto bread rolls skip all of that.

There’s:

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

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

Wet Ingredients vs Dry Ingredients (Why It Matters)

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

Wet ingredients include:

• Egg yolks (room temperature for best results)
• Sour cream

Dry ingredients include:

• Egg white protein powder
• Baking powder
• Onion powder
• Garlic powder
• Salt

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

Why Protein Powder Is the Key Ingredient

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

Across my cloud bread recipes, you’ll see:

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

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

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

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

Bread Texture Without Wheat Flour or Almond Flour

Many readers ask how keto bread can work without:

• Almond flour
• Coconut flour
• Ground flax seeds

The answer is protein structure, not flour.

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

This makes these rolls ideal for:

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

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

Storage, Next Time Tips, and Best Results

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

For best results:

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

Why I Created These Keto Rolls

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

After coming home from vacation, I had:

• Eggs
• Sour cream
• No cottage cheese
• No market trip yet

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

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

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

Cloud Bread Nutrition Comparison

 1. Original Low-Carb Cloud Bread Loaf

Best low carb bread for French Toast!

Key Ingredients

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

Why this matters

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

2. Cottage Cheese Cloud Bread

Best Loaf for slicing and an easy keto bread recipe!

Key Ingredients

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

Why this matters

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

3. Dairy-Free Cloud Bread

Great recipe if you can’t have any dairy!

Key Ingredients

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

Why this matters

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

4. Best Easy Fluffy High Protein Keto Rolls 

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

Key Ingredients

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

Why this matters

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

More Low Carb Buns you might enjoy:

Keto Hawaiian Sweet Rolls

Keto Brioche Stuffed Rolls

Cheesy Keto Air Fryer Rolls

Can I Swap the Egg White Protein Powder?

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

Yes — but with important differences

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

When Using Egg White Protein Powder (Original Recipe)

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

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

When Using Whey Protein Powder (Tested Swap)

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

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

Egg Size Matters (More Than You Think)

Another important detail: egg size affects the final texture.

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

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

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

Best Easy Fluffy Flourless High Protein Keto Rolls

Print

Best Easy Fluffy Flourless High Protein Keto Rolls

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

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 rolls

Calories 140kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Video

Notes

Here’s the video making it on Pinterest.

Nutrition

Serving: 1roll | Calories: 140kcal | Carbohydrates: 2g | Protein: 12g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 11mg | Sodium: 6mg | Potassium: 62mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 118IU | Vitamin C: 0.2mg | Calcium: 34mg | Iron: 0.1mg

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

You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)

I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.

This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.

Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.

And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like coconut flour, flaxseed, sour cream, eggs, and everything bagel seasoning.

If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:

Sugar and refined carbs are the real problem — not fat.

The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.

Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.

I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.

Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!

How My Body (and My Approach) Has Changed Over the Years

I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.

I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.

After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.

Then came blogging full-time.

You know the drill…

“Just a bite to test.”

“One more taste for texture.”

“It’s my job, right?”

Those little bites add up.

The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.

I truly believed I could just exercise it off.

Wrong.

Did. Not. Budge.

For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.

What Midlife Taught Me About Food, Fat, and Satisfaction

As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.

First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.

Second, I learned that satisfaction matters more than restriction.

What actually keeps me full, energized, and stable is:

• Healthy fats like extra virgin olive oil, avocado oil, coconut oil
• Adequate protein
• Low carb, whole-food ingredients that don’t spike blood sugar

This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.

So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.

Why You Don’t Have to Give Up Bread (Yes, Even Bagels)

One thing I want you to hear loud and clear:

You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.

This keto bagel recipe is a perfect example.

These bagels are NOT made using a fathead dough base which often uses almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.

BUT these still bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.

I’ve tested this recipe every which way:

• Swapping sour cream for heavy cream (too soft)
• More flaxseed meal, less coconut flour (not great flavor)
• More coconut flour, less protein (wrong texture)

This version is the best balance of taste, texture, and satisfaction I’ve found.

Will it taste like a white flour, sugar-laden bakery bagel?

No — and it’s not meant to.

But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.

The Perfect High-Protein, Low Carb Breakfast

Slice one of these bagels, toast it, add a little butter, and top it with:

• A fried or scrambled egg
• Some bacon or sausage

And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.

These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.

Low carb doesn’t mean deprived.

Healthy fats don’t need to be feared.

And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.

This recipe has stood the test of time for a reason.

Here are some other recipes you might like:

• Cream Cheese Stuffed Mini Bagels
• Cheddar Sausage Stuffed Bagels
• Egg Muffin Tops

Here’s the link to the donut pan I purchased for the recipe.

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

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

Print

Easy Low Carb Keto High Protein Everything Bagels

Course Breakfast

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 12 bagels

Calories 134kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 12 eggs
• 1/3 cup sour cream
• 1/4 cup ground flaxseed
• 1/2 teaspoon sea salt
• 1 teaspoon baking powder
• 1/3 cup coconut flour
• 1 cup protein powder or 2- 1/4 scoops (86grams)

Seasoning Topping

• 1 teaspoon dried parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried minced onion
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/2 teaspoon sea salt

Instructions

• Preheat oven to 350 degrees.
• In a stand mixer with the paddle attachment add the eggs and sour cream and blend until combined well.
• In a large mixing bowl whisk the flaxseed, salt, baking powder, coconut flour and protein powder together.
• Slowly pour the dry ingredients into the wet in the stand mixer until incorporated.
• In a small bowl whisk the seasonings together for the topping. Set aside.
• Grease two 6 capacity doughnut pans liberally.
• Sprinkle about 1/4 teaspoon of the seasonings directly into each section.
• Pour batter evenly into each.
• Evenly sprinkle the rest of the seasoning mixture onto the batter of each bagel.
• Bake bagels for 25 minutes until golden brown.
• Cool slightly then remove from pan. Keep refrigerated until ready to toast and serve with your favorite toppings, or make a breakfast sandwich with a fried egg, and bacon!

Video

Notes

This recipe was first published in January of 2015 and updated with a video in 2017. 

Midlife Macros Approved!

Nutrition

Serving: 1bagel | Calories: 134kcal | Carbohydrates: 4.2g | Protein: 12.1g | Fat: 6.8g | Saturated Fat: 2.2g | Cholesterol: 188mg | Sodium: 279mg | Fiber: 2.5g | Sugar: 0.8g

The post Easy Low Carb Keto High Protein Everything Bagels appeared first on Sugar-Free Mom.