Sugar Free Shamrock Shake

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

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

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

And yes, it’s that beautiful green color.

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

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

Why This Mint Smoothie Aligns With Midlife Macros™

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

We are chasing:

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

This smoothie delivers exactly that.

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

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

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

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

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

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

Simple Ingredients, Big Flavor

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

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

That’s it.

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

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

Why Avocado Makes This So Creamy

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

Avocado gives:

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

This is what gives that extra creaminess without needing dairy.

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

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

It’s festive for:

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

You can even top it with:

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

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

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

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

Spinach gives:

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

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

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

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

You can absolutely swap spinach for:

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

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

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

Choosing the Right Non-Dairy Milk

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

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

I would skip:

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

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

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

Why? Because many of you want dairy free options.

Collagen peptides:

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

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

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

How This Supports Blood Sugar

There’s:

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

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

This helps:

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

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

 Can I use chocolate protein powder?

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

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

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

Can I add chia seeds?

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

Can I use lemon juice?

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

Sugar Free Dairy Free Mint Green Protein Smoothie

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Sugar Free Dairy Free Mint Green Protein Smoothie

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

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

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional

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

Instructions

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

Notes

This recipe was first published in March 2014. 

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

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

Midlife Macros™ Approved

Nutrition

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

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

Pumpkin Spice Season

Fall flavors are back—and if you love pumpkin season but you don’t love the sugar rush that comes with most pumpkin drinks, this Sugar Free Low Carb Pumpkin Mocha Protein Smoothie is about to become your new favorite morning ritual.

Creamy, chocolatey, lightly spiced, and high in protein, this smoothie tastes like a pumpkin spice mocha milkshake, yet it’s low carb, naturally sweetened, and balanced to support blood sugar and midlife metabolism.

If you’ve ever sipped a seasonal drink, only to experience cravings, fatigue, or a “crash” hours later, you already know: sugar-filled coffeehouse beverages are a blood-sugar roller coaster. This smoothie is the opposite. 

By combining real pumpkin puree, cocoa, warm pumpkin pie spice, and quality protein, you get the cozy fall flavor you crave—without the sugar, without dairy bloat (if you choose the dairy-free variation), and without the energy crash.

It’s quick to make for busy mornings, full of simple ingredients, and blended into a thick, creamy pumpkin shake that tastes indulgent but nourishes your body with 13 g protein, fiber, healthy fats, and antioxidants.

Whether you enjoy it as a quick breakfast, a satisfying post-workout shake, or a chocolatey afternoon pick-me-up, this smoothie is proof that fall flavor doesn’t require maple syrup, sugar, or store-bought pumpkin syrups.

Why Pumpkin + Chocolate Works (and Tastes Like Dessert!)

Chocolate and pumpkin might seem like an unexpected pairing, but they balance each other in the most delicious and perfect way.

Pumpkin puree brings warmth, nuttiness, and creaminess, while cocoa adds rich depth and natural bitterness that keeps the smoothie from ever tasting overly sweet.

Add cinnamon, pumpkin pie spice, and a touch of liquid stevia, and suddenly you have a pumpkin mocha flavor that rivals any coffee shop treat—minus the sugar and artificial ingredients.

​The Midlife Metabolism Advantage: Protein First

As a certified nutritional therapy practitioner, I emphasize protein with my midlife clients for one key reason: protein is the single most important macronutrient for blood sugar stability, cravings, and body composition in perimenopause and menopause. Pairing protein with healthy fats and fiber helps:

• Crush sugar and pumpkin spice cravings
• Support lean muscle
• Prevent energy crashes
• Balance blood sugar and insulin
• Keep you full for hours
• Reduce the “snack spiral” that starts with sugary drinks

That’s why I built this smoothie to deliver a high-protein punch using either cottage cheese or whey protein—both options support your goals, and I include both so you can choose based on your texture preference and dietary needs.

I made my first Pumpkin Vanilla Smoothie back in 2011, and used just a small amount of cottage cheese. Here I increased it and I’m super happy with the results!

Cottage Cheese vs. Whey Protein (Both Work!)

Cottage Cheese (star option):

Creates a thick, creamy texture with real dairy protein, calcium, and no gritty powder. You won’t taste the cottage cheese once it’s blended.

Whey Protein (alternate option):

Boosts protein even more and works well for those who prefer a powder. Choose a clean, grass-fed whey with no added sugar or artificial fillers.

Either way, you’ll get smooth, milkshake-like richness with plenty of grams of protein, without the aftertaste or chalkiness of many protein drinks.

Healthy Ingredients That Love You Back

This smoothie includes:

Ice – thick, frosty texture like a café frozen drink

Pumpkin puree (not pumpkin pie filling with sugar) – rich in vitamin A, antioxidants, and fiber

Unsweetened almond milk or low carb milk – low sugar, low carb base

Cottage cheese or whey protein – high-protein, craving-control foundation

Cocoa powder – antioxidants + classic mocha flavor

Cinnamon + homemade pumpkin pie spice – warm, cozy fall flavor and blood sugar support

Ground flax seed – fiber, omega-3 fats, and staying power

Liquid sweetener /monk fruit or stevia or sweetener of choice – sweetness without sugar or artificial sweeteners

Good, Better, Best Smoothie Options (MMM™ Style)

GOOD: Use almond milk, cocoa, pumpkin, cottage cheese, stevia, and ice.

BETTER: Add whey protein or collagen for extra grams of protein.

BEST: Add 1 tsp MCT oil or a shot of strong coffee/espresso for a true pumpkin mocha vibe and longer-lasting satiety.

Healthy Pumpkin Smoothie Dairy-Free Variation

• Swap cottage cheese for dairy-free protein powder
• Use unsweetened coconut milk or coconut cream instead of almond milk if you want a creamier result
• Still MMM-approved if macros fit your plan

Pumpkin Purée Tip: Freeze It!

No more wasted cans. Spoon leftover pumpkin puree into ice cube trays, freeze, and store in a bag. Next time, just drop in a few pumpkin cubes for instant flavor and extra thickness.

How This Fits the Midlife Macro Method™

This smoothie is MMM™ approved on deficit days due to its high protein, low sugar, and moderate fat balance.

It stabilizes blood sugar instead of spiking it, which is essential for women in midlife—especially if you struggle with cravings, energy swings, or stalled weight loss. If you want a simple framework for building meals like this all week, you can learn more inside my Midlife Macro Method™ program.

Can I make this without stevia?

Yes. Use monk fruit drops, allulose, or your preferred natural low-carb sweetener.

Can I use oat milk?

You can, but it will raise carbs and isn’t ideal for anyone on a keto diet or low-carb.

Can I make it thicker?

Add more ice or a scoop of whey protein.

Does it taste like cottage cheese?

No—the cocoa, pumpkin spice flavor, and stevia completely mask the flavor.

Sugar Free Low Carb Pumpkin Protein Smoothie

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Pumpkin Mocha Protein Smoothie

Pumpkin season doesn’t have to derail your goals. With the right balance of protein, fiber, healthy fats, and warm fall flavor, you can enjoy the taste you love while supporting your body, cravings, and metabolism. This smoothie is proof: fall comfort and blood sugar balance can absolutely coexist.

Enjoy every sip—and if you want more high-protein, low-carb meals that make consistency easier, check out the Midlife Macro Method™ and learn how to fuel your body with confidence in every season

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Calories 174kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 tbsp pumpkin puree
• 1/2 cup unsweetened almond milk
• 1/2 cup cottage cheese low fat
• 1 tablespoon ground flax seed
• 1 tablespoons unsweetened cocoa powder
• 1/4 teaspoon cinnamon
• 1 teaspoon pumpkin pie spice
• 1/2-2 tsp chocolate liquid stevia
• 1/2 cup ice
• Sugar Free Dairy Free Whipped Cream optional

Instructions

• Place all ingredients into a blender and blend on high until smooth and creamy.
• Taste and adjust sweetness, adding more stevia if needed.
• Pour, sip, and enjoy immediately.

Notes

Net carbs: 7 g net carbs

MMM™ approved!

This recipe was first published in 2013.

Nutrition

Serving: 1serving | Calories: 174kcal | Carbohydrates: 11g | Protein: 13g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 18mg | Sodium: 341mg | Potassium: 243mg | Fiber: 4g | Sugar: 4g | Vitamin A: 4823IU | Vitamin C: 2mg | Calcium: 135mg | Iron: 1mg

The post Sugar Free Low Carb Pumpkin Mocha Protein Smoothie appeared first on Sugar-Free Mom.

What is a Smoothie Bowl?

What exactly is a smoothie bowl? Basically taking your traditional healthy recipe for a smoothie in a glass to take it up another level. Instead of sipping it, you enjoy it like a soup and add some delicious toppings like low-carb fruits, seeds, or nuts!

It’s taking your smoothie to the next level and it’s a whole lot more satisfying for a meal because of having to chew your food rather than just sip it. Some of us need a little texture and crunch and it’s a delicious way to enjoy a smoothie bowl with toppings like nuts or seeds making it just that much more enjoyable!

Enjoy as a meal on the go for busy mornings, or post-workout snack, either way the creamy texture and boost of protein will definitely satisfy!

Why Chewing Matters More Than Just Sipping

One of the reasons I love making a smoothie bowl instead of just drinking a smoothie is because chewing your food helps you feel more satisfied.

When you add toppings like chia seeds, hemp hearts, or nuts, you get that extra texture and crunch that tells your brain you’ve truly eaten a meal.

Chewing does a lot more than just break down food:

• It activates satiety hormones that signal fullness to your brain.
• Eating with a spoon instead of sipping forces you to slow down, giving your body time to recognize when it’s satisfied.
• The added texture helps with the sensory experience of eating — crunch, chew, flavor release — which is part of why meals feel more enjoyable and complete.
• Solid toppings also slow digestion for steadier blood sugar, keeping you fuller for longer.

So while this recipe can easily be made as a drinkable blueberry flavor smoothie, I highly recommend enjoying it as a smoothie bowl with toppings. You’ll find it not only more filling, but also more satisfying — proof that chewing really does matter!

Low-Carb Smoothies

Carbs in Traditional Smoothies

Typically smoothie bowls can be loaded with carbs, especially if adding a bunch of different fruits that are higher in carbs. Most smoothies made with fruit and dairy products have about 27 grams of carbs in an 8 ounce serving which is much too high for anyone on a ketogenic diet. 

The key to keeping it lower in carbs for keto smoothies is the amount of fruit you use.  Raspberries and blueberries are lower on the glycemic index and therefore a fantastic fruit to include on a low-carb diet. 

You’ll be surprised at how a little fruit goes a long way but using some extra special ingredients makes this a very filling meal.

Our smoothie is a large 16 ounce serving with just 9 total grams of carbs. All the nutritional data and full recipe is on the printable recipe card at the bottom of this post. 

Keto Blueberry Smoothie Recipe 

If you’re on a keto diet, you are very limited in total carbohydrates per day. All the ingredients are keto in this great smoothie, but you will need to make some adjustments if the carb count is too high for you. I’ve included some notes to help lower the carbs.

Everyone following a keto lifestyle is different as far as carb intake. Some count total carbs and some count net carbs but adding fresh blueberries or frozen into your diet is so good for you since berries are full of antioxidants!

Other Recipes using Berry Flavored Stevia you might like:

• Paleo Mixed Berry Coconut Popsicles
• Strawberry Mousse Pie
• Raspberry Fool

Low Carb Blueberry Smoothie Bowl

Brenda’s Chef Notes:

You can use any milk of choice you like for this smoothie bowl.

Frozen berries work better in this and you won’t need as much ice to make it cold to enjoy. If using fresh berries you’ll need to add at least a cup of ice.

Xanthan gum is optional but does help make a nice and thick delicious smoothie bowl.

More Keto Smoothie Recipes

​If you need more ideas for a perfect smoothie for when you’re on-the-go, try my Peaches & Cream Smoothie, or my Chocolate Cherry Protein Smoothie. 

Quick Low Carb Keto Blueberry Protein Smoothie Bowl

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Low Carb Keto Blueberry Protein Smoothie Bowl

Prep Time 5 minutes minutes

Servings 1 serving

Calories 227kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 cup unsweetened almond milk or coconut milk for nut free
• 1 scoop whey protein powder for dairy free use collagen peptides (See note below)
• 1/3 cup frozen blueberries or fresh blueberries
• 1/2 tbsp MCT oil or coconut oil
• 1/2 tsp vanilla extract
• 1/2-1 tsp Berry Liquid stevia
• pinch salt
• 1/2 cup ice
• 1/4 tsp xanthan gum optional to thicken
• Toppings: chopped nuts, hemp seeds, chia seeds, fresh berries optional

Instructions

• Add all ingredients to a high-speed blender and blend on high until smooth. Taste and adjust stevia if needed. Pour into a bowl and top with your favorite toppings and enjoy!

Video

Notes

Toppings are not included in the nutrition info. Vanilla protein powder can be used or unflavored. 

This recipe was first published in June 2018.

8 g net carbs

Using Collagen protein instead of whey protein powder to make dairy free and it will reduce your total carbs to 8 g and grams of net carbs to 7g. Calories will be reduced to 152 and grams of protein will be reduced to 9g. This is also a large bowl of about 16 ounces. Another option is to split this in half to cut the carbs even more. 

Nutrition

Serving: 1bowl | Calories: 227kcal | Carbohydrates: 9g | Protein: 26g | Fat: 8g | Saturated Fat: 5g | Sodium: 151mg | Potassium: 37mg | Fiber: 1g | Sugar: 5g | Vitamin C: 4.8mg | Calcium: 30mg

The post Quick Low Carb Keto Blueberry Protein Smoothie Bowl appeared first on Sugar-Free Mom.

Traditional Shamrock Shakes

When the month of March comes around everything green catches my eye. When I see all those green unhealthy shamrock shakes at the fast food joints, I have some FOMO for my kids but then it passes once I decide I can make that same sweet treat at home.

Carbs in a Mcdonald’s Shamrock shake are outrageous! According to the Cronometer app I use, one minty Mcdonald shamrock shake size small has 82 grams of carbs and 63 grams of sugar. This is crazy and would definitely spike blood sugar and cause massive cravings. 

Carbs in our healthier version of a St. Patrick’s day shamrock shake are just 4 g carbs and 2 g protein, which is fantastic! All the nutrition information is at the bottom of this page on the printable recipe card. 

Making recipes at home where I can control the ingredients and the sweeteners is how I like to roll these days and my kids and I never feel deprived.

This natural keto shamrock shake recipe has just 4 ingredients plus some ice to make it thick and creamy!

Add some sugar free chocolate chips or shavings to the top of the  whipped cream and envy no more this time of year. 

Can I swap the spinach? 

Obviously fresh spinach is the ingredient to make a slight pastel green color, but if you don’t mention it to the kids and make it when they aren’t in eye’s view, they won’t notice and they certainly won’t taste it at all!

My kids never noticed there’s spinach in there!  I told them after they tried it and said they loved it. 

If you don’t want to use spinach, feel free to swap with kale or half a small ripe avocado to get that natural green hue.

Green food coloring is not what I’d recommend here but if you can find a natural food dye then feel free to use that. Spinach powder is also a great option for this low carb St. Patrick’s day treat. 

Can I swap the coconut milk?

Yes if you don’t want to use coconut milk but still need this homemade keto shamrock shake dairy free, you can swap with unsweetened almond milk instead.

The only problem with unsweetened almond milk is that if you have a nut allergy like my son, you can’t use it.

Also it doesn’t have enough healthy fats like coconut cream or heavy cream or this minty shamrock shake will be really thin and not like a smoothie recipe.

If you can enjoy dairy, I’d recommend heavy cream first over almond milk. 

Another option if you want to make this sugar-free shamrock shake a bit more like a dessert, use some keto vanilla ice cream, then you’ll have a low-carb mint milkshake.

Here’s my quick and easy video to show you how simple it is!

Can I remove the mint flavor?

Yes if you don’t like flavor of mint which is the charm of this festive drink, then leave it out or swap it with something else like vanilla extract. 

More Saint Patrick’s Day Tasty Recipes

Corned Beef and Cabbage

Irish Soda Bread

Irish Soda Bread Biscuits

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Healthier Low Carb Shamrock Shake Recipe

Prep Time 5 minutes minutes

Servings 6 @ 6 ounces

Calories 235kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 cans coconut milk 13.5 oz each or heavy whipping cream if you don't need dairy free
• 1 cup spinach or see notes above
• 1/2 to 1 tsp Liquid Stevia Peppermint Sweet Drops or vanilla stevia
• 1/2 tsp peppermint extract or vanilla extract
• 1-2 cups ice  (use less ice to make it thicker and still retain a creamy texture)

Instructions

• Combine the coconut milk, spinach, and peppermint extract in a high-powered blender and blend until smooth. Taste and adjust peppermint extract, if needed.

  Add 1/2 teaspoon of SweetLeaf® Liquid Stevia Peppermint Sweet Drops™ and the ice. Blend on high until incorporated.
• Taste and adjust peppermint liquid stevia, if desired. Enjoy immediately or keep refrigerated. When ready to serve add some sugar free whipped cream. 

Notes

Please note the nutrition info is for using the first ingredient you see listed in the list above. Swapping any ingredients will change the nutrition info listed here. 

This recipe was first published in March 2016.

Nutrition

Serving: 1@ 6 ounces | Calories: 235kcal | Carbohydrates: 4g | Protein: 2g | Fat: 25g | Saturated Fat: 22g | Polyunsaturated Fat: 0.01g | Sodium: 23mg | Potassium: 28mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 469IU | Vitamin C: 1mg | Calcium: 6mg | Iron: 0.1mg

The post Sugar Free Dairy-Free Low Carb Keto Shamrock Shake appeared first on Sugar-Free Mom.

What is Simple Syrup?

Classic simple syrup is made with regular sugar and is used most often as a liquid sweetener to sweeten your favorite drinks.

It’s made with equal parts water and table sugar boiled until the sugar dissolves leaving a liquid sugar syrup that mixes well in your favorite cocktails.

Is Simple Syrup Keto Friendly?

The problem with regular simple syrup is that it is pure sugar and will spike blood sugar and kick you out of ketosis so it is not keto friendly.

If you following a low carb diet and not a keto diet, this spike in blood sugar is still problematic because spiking your blood sugar will most definitely cause sugar cravings.

The Best Sugar-Free Sweetener

The best keto sweetener to make this keto syrup is Allulose in my opinion. It is a great replacement to real sugar as it dissolves perfectly in boiling water.

I do not recommend using erythritol because of it’s cooling effect on the tongue and since it’s a sugar alcohol it tends to crystalize.

I don’t recommend using artificial sweeteners like Splenda or Aspartame as they are known to spike blood sugar and also they are very sweet so this syrup may be too sweet if using those.

Allulose Low Carb Sweetener

 Allulose occurs naturally in only a few foods, such as wheat, raisins, and figs. The body isn’t able to metabolize allulose.

Instead, nearly all of it passes into the urine without being absorbed, thereby contributing negligible carbs and calories.  It works wonderfully in homemade ice cream to keep the texture smooth and soft rather than hard after freezing.

Replacing Allulose with Monk Fruit

Monk fruit extract comes from the monk fruit, luo han guo, a cousin of the cucumber and melon that’s native to China and Thailand.

Monk fruit is rarely used fresh but more often is dried and used as a sweetener. It is 300% sweeter than sugar, but is calorie-free and does not raise blood sugar levels.

It is sold as a pure liquid concentrate and also can be found combined with erythritol to swap cup for cup with sugar. I love the Lakanto brand Monk fruit. 

To replace the Allulose used to make the keto simple syrup, I used 2 tablespoons of Pure Organic Monk fruit Powder, which does not have any erythritol in the mixture. If you use a Monk Fruit blend that contains erythritol, please note that it can cause crystallization.

Replacing Allulose with Stevia

Stevia comes from the stevia plant, typically grown in Paraguay. Its leaves are boiled down to produce the liquid form on the market today. Stevia leaves are also dried and sold as pure concentrated extract with no added fillers.

A calorie-free option, it is 300 times sweeter than sugar and does not cause digestive issues, does not raise blood sugar or spike insulin. 

The type of stevia I use the most in my recipes is the liquid form from the brand Sweetleaf. depending on the extraction process used, some brands may be sweeter or more bitter than others. 

To replace the Allulose used to make the keto simple syrup, I used 4 packets of Organic Stevia, which does not have any erythritol in the mixture. If you use a Stevia blend that contains erythritol, please note that it can cause crystallization.

2 Simple Ingredients Homemade Keto Simple Syrup

You just need a cup of water, filtered or distilled water and a cup of a natural sweetener as I mentioned above.

How to Make Keto Simple Syrup

Please view the recipe card at the very bottom of this blog post which is where you can also print this simple recipe.

Add your water and low carb sugar substitute to a small saucepan and bring to a boil.

Remove from the heat and add any flavor options below. Once it comes to room temperature, pour into a glass jar to finish cooling. Do not cover until it’s cooled completely.

How to Use Sugar Free Keto Simple Syrup

The vanilla flavored homemade sugar-free simple syrup is delicious in your morning coffee, as well as the coffee flavored simple syrup option to add to your iced coffee!

The base keto simple syrup is great for homemade lemonades, iced tea, cold drinks, like seltzer’s or any keto drinks you love. Of course it’s a great addition to any low carb cocktails!

Use Keto Simple Syrup in my Dairy Free Bread

You can use the Base Keto Simple Syrup recipe below to replace the liquid Allulose in my Dairy Free Cloud Bread Loaf or Rolls!

Shelf Life and Storage

Store in an airtight container on the counter for up to one month or refrigerate for up to 6 months.

Keto Recipes using Simple Syrup

Any of these recipes need liquid allulose so if you can’t purchase that where you live, make this simple syrup to replace it in these recipes:

Cinnamon Swirl Cottage Cheese Bread

Garlic Herb Bread

Easy Sugar Free Fudge

You can even use this simple syrup recipe to replace keto maple syrup. 

Best Sugar-Free Simple Syrup Recipe

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Sugar Free Keto Simple Syrup

Prep Time 1 minute minute

Cook Time 5 minutes minutes

Servings 12 tablespoons

Calories 1kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Base Simple Syrup

• 1 cup water
• 1 cup Granular Allulose or see post above for using Monk Fruit or Stevia
• 1/4 teaspoon xanthan gum optional

Vanilla Simple Syrup

• 1/2 vanilla bean scraped or use 1/2 teaspoon extract
• 1/4 teaspoon vanilla liquid stevia optional

Coffee Simple Syrup

• 1/2 teaspoon coffee extract

Berry Simple Syrup

• 1/2 teaspoon berry extract
• 1/4 teaspoon berry liquid stevia optional

Mint Simple Syrup

• 4 fresh mint leaves or 1/2 teaspoon peppermint extract

Maple Syrup

• 1 teaspoon maple extract

Instructions

• Pour water and sweetener into a small saucepan over medium heat on stove.
• Bring to a boil and continue to simmer and stir for 3-5 minutes until sweetener is dissolved.
• If you want to thicken, sprinkle in xanthan gum and whisk until dissolves and thickens, just needs 1-2 minutes.
• Remove from heat and whisk in any flavorings you like. If using fresh mint leaves, add them to the water while its simmering then remove.
• Cool then pour into mason jars for storing.
• Storage: Covered on counter for 1 month or in the fridge for 6 months.

Notes

Nutrition info is based on using xanthan gum and vanilla bean. If you use neither there are no calories or carbs per serving.

This recipe was published first in August 2022.

Nutrition

Serving: 1tbsp | Calories: 1kcal | Carbohydrates: 0.1g | Fat: 0.03g | Sodium: 3mg | Potassium: 0.2mg | Fiber: 0.05g | Calcium: 1mg

The post Sugar Free Low Carb Keto Simple Syrup (No Erythritol) appeared first on Sugar-Free Mom.

Pumpkin Pie Protein Shake

This pumpkin pie protein smoothie has 13 grams of protein! This orginial recipe using cottage cheese before it was even popular, was first published back in 2012!

Cottage cheese is getting all the glory right now, but I’ve been developing recipes using it for years so I had to bring this healthy pumpkin pie smoothie recipe out of the archives for you!

Health Benefits of Pumpkin

According to my favorite app Cronometer,  1 cup of canned pumpkin has 7 grams of fiber, and contains beta carotene, which is an great antioxidant for your immune system. 

It also has an excellent source of Vitamin A and contains a good amount of iron, and a great source of Vitamin C, Vitamin E and Vitamin K, as well as potassium. 

1 cup of pumpkin puree has 49 calories and 12 grams carbs so it is keto friendly.

Can I Swap Cottage Cheese with Plain Greek Yogurt (whole milk)? 

Yes you can swap cottage cheese and Greek yogurt as they are very similar, but cottage cheese does have more protein and a little bit less carbs.

I prefer cottage cheese because I think it makes for a perfect consistency for this pumpkin shake. If you’re not a fan of the texture, I promise you can’t taste it once you blend it up really good.

4% Cottage cheese in one half cup has 103 calories and 11.7 g protein and 3.5 carbs. 

One half cup of plain Greek yogurt has 103 calories and 10 g protein and 3.9 carbs.

I would not recommend using vanilla Greek yogurt because it contains sugar and has 11.1 g carbs in a half cup serving, according the Cronometer. 

It’s officially Fall and that time of year also means it’s pumpkin season so PUMPKIN recipes are popping up everywhere!!

So it is only fitting to bring you my take on a healthy pumpkin pie……as a pumpkin spice protein shake of course! It’s perfect way to get in a protein filled quick breakfast without much time in the kitchen and so easy to grab-n-go for busy mornings!

With combining of few of my favorite simple ingredients in each of these smoothie recipes, Pumpkin Vanilla and Low Fat Blueberry Protein,  I made this healthy pumpkin protein shake which satisfies those pumpkin pie cravings!

If you love all things pumpkin, especially when craving a slice of pumpkin pie, this honestly tastes like pumpkin pie filling that you can drink!

Of course it is super good on it’s own without any topping, but if you have a can of coconut milk and you leave it in the fridge overnight without a cover it turns to CREAM and it is dairy free!!

Whip it up with some liquid stevia in your stand mixer and add on top! Check this dairy free whipped cream recipe for more detailed directions. Or use my Sugar Free Whipped Cream instead!

Sprinkle on a little cinnamon on your pumpkin spice protein smoothie and you are done, enjoy immediately!!

Can I Swap Collagen with Whey Protein Powder?

You could swap protein powder for the collagen I used. 

Here’s the nutrition facts for 10 grams of collagen peptides, unflavored; 35 calories, 9 grams protein and no carbs. I use Pure Collagen from the Naturally Nourished line because it is the best I have found and I’ve been seeing better skin, hair and nails using it regularly.

1 scoop or 12 grams of whey protein powder, unflavored by the brand Bulletproof, has 50 calories and 7.5 grams protein with 2 carbs.

If you use one scoop with 30 grams of vanilla protein powder by the Jay Robb brand, it has 100 calories, 25 g protein and 1 carb because it doesn’t contain artificial sweeteners or ingredients. 

Can I Make this Ahead? 

You could definitely make this pumpkin protein smoothie ahead of time. I’d mix it up and place in a mason jar covered or any airtight container.

If you have time in the morning, blend it again in your blender or if it’s in a mason jar, just give it a good shake.

You could also opt to add all ingredients in the blender the night before but don’t blend until the morning you want to grab it and head out the door with your easy pumpkin smoothie breakfast shake. 

​More Cottage Cheese Recipes

Peanut Butter Cottage Cheese Ice Cream

Cottage Cheese Pudding

Spinach Pie 

High Protein Chocolate Smoothie

Keto Sugar Free Healthy Pumpkin Pie Protein Smoothie

Print

Sugar Free Pumpkin Pie Protein Smoothie

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 servings

Calories 137kcal

Author Brenda Bennett

Ingredients

• 2 tbsp pumpkin puree
• 1/2 cup unsweetened almond milk or whole milk
• 1/2 cup cottage cheese or Greek yogurt
• 1 scoop collagen or protein powder
• 1 teaspoon pumpkin pie spice
• 1/2-2 tsp pumpkin liquid stevia
• 1/2 cup ice
• Sugar Free Whipped Cream optional topping
• optional toppings for a smoothie bowl; hemp seeds, pumpkin seeds, flax seed meal, fresh fruit, and/or chia seeds

Instructions

• Combine all ingredients into a high-powered blender and blend until smooth.
• Adjust sweetener to your taste buds, if needed.
• Enjoy immediately or see storage info above!

Notes

Net carbs: 7g

This recipe was first published in September 2012.

Nutrition

Serving: 1serving | Calories: 137kcal | Carbohydrates: 8g | Protein: 13g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 18mg | Sodium: 342mg | Potassium: 184mg | Fiber: 1g | Sugar: 4g | Vitamin A: 4821IU | Vitamin C: 2mg | Calcium: 112mg | Iron: 1mg

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

Starbucks Pumpkin Spice Frappuccino or Latte 

I just can’t help it. When I see a fabulous coffee drink at a popular coffee shop I NEED to recreate a healthier version. It’s a challenge and a mission I’m on.

Make a keto recipe, low in grams of carbs with simple ingredients that everyone can make at home with no added sugars and still LOVE them just as much, if not more!

If you’ve been to a Starbuck’s local coffee shop then you know exactly what I’m talking about. They make some gorgeous looking frappes filled with cold coffee, milk, sugar, whipped cream as well as delicious chai tea lattes, and for this fall season or pumpkin season, pumpkin pie spice flavors of course.

I’ve never found any local coffee shops that include low-carb coffee drinks specifically, you just have to order it without all the extra add ins that always include too much sugar for anyone on a low-carb diet. 

They all look amazing, but I have never tried one nor will I ever try one. But I also never want to feel deprived on my keto diet. I just make sure to include occasional indulgent recipes that don’t spike my blood sugar with healthy fats and natural ingredients . 

Keto Low Carb Pumpkin Spice Frappuccino

This keto coffee frappuccino recipe needs just 6 ingredients, well, 7, if you count ice!

My low carb version of this classic pumpkin spice frappuccino recipe uses real pumpkin, unlike the Starbucks pumpkin spice frappuccino which doesn’t include it.

It was a pretty simple keto makeover recipe to create at home and an easy recipe too, just throwing it all in a blender. 

It has equal parts of cold brew black coffee and milk of choice.

I chose unsweetened almond milk, but you could also use unsweetened coconut milk, whole milk, heavy whipping cream or even Half & Half if you prefer. 

If you really want to make this keto coffee drink, like a dessert, the heavy cream instead of milk is the way to go, topped with sugar free whipped cream. 

​Make it a Low Carb Pumpkin Spice Latte, simple skip the coffee ice cubes and keep the coffee hot instead!

Low Carb Sweetener Options

I chose vanilla liquid stevia, but you can really use whatever keto sweetener you prefer, just add a little, taste and adjust.

Here’s my Natural Sweetener Guide & Conversion chart if you want to swap out the sweetener I used. 

I guess it’s because I never want to feel deprived that motivates me to make keto friendly recipes for myself and my family.

I never want to feel that being sugar free on a low carb diet is about deprivation. It’s never been and never will be for me.

I believe it is possible to live a sustainable sugar free life and I’ve been doing it for over 11 years now, proving it, so to speak. Walking the walk, not just talking the talk.

While this keto pumpkin spice frappuccino recipe was a reader request, I’m so glad she asked because it is a delightfully sin-less feeling when sipping on a iced coffee like this, without guilt!

Why I Don’t use Sugar-Free Syrup

Often I’ve found in my sugar free journey, that most sugar free syrups contain artificial sweeteners and flavors and cause me to crave more sugar.

I know you can find sugar free syrups sweetened with stevia or other natural sugar free sweeteners but I just prefer not to purchase them as I can make something just as good at home with my sweeteners of choice on hand. 

​Can I just use Instant coffee?

You could use instant coffee if you prefer, i don’t think it’s very tasty, but it can be used.

I prefer to use my espresso machine and make an Americano and for this recipe I just poured the hot coffee in ice cube trays so that I wouldn’t need to add ice for this homemade pumpkin spice latte. 

More Low Carb Recipes with Pumpkin Pie Spice Flavors

This warm pumpkin spice drink is a delicious keto pumpkin spice latte recipe that will fulfill and satisfy your pumpkin flavor need!

Keto Pumpkin Pie

Homemade Pumpkin Spice

Keto Pumpkin Waffles

Keto Pumpkin Oatmeal Cookies

Low-Carb Pumpkin Spice Frappe

Print

Low Carb Keto Copycat Starbucks Pumpkin Spice Frappuccino

Prep Time 5 minutes minutes

Servings 1 serving

Calories 64kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 1 cup unsweetened almond milk or coconut cream or see more options above
• 1 cup coffee ice cubes
• 1/3 cup pumpkin puree
• 1/2 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 1/2 tsp vanilla liquid stevia
• 1 cup ice optional only if using a cup of hot coffee
• Optional add ins: Collagen peptides, MCT oil, or whey protein powder

Instructions

• Pour all ingredients into a blender. Blend on high until smooth. Taste and adjust stevia, and pumpkin pie spice, as needed. Top with sugar-free whipped cream, and a sprinkle of cinnamon, if desired. Enjoy immediately!

Notes

Net Carbs: 6g

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

Midlife Macro Method™ Approved!

Nutrition

Serving: 1serving | Calories: 64kcal | Carbohydrates: 8g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 284mg | Fiber: 2g | Sugar: 3g | Vitamin A: 12710IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg

The post Low Carb Keto Starbucks Pumpkin Frappuccino Recipe appeared first on Sugar-Free Mom.

Sugar Free High Protein Chocolate Smoothie

This recipe and photos are from July 2012, before the trend of cottage cheese in everything!

Who doesn’t love chocolate for breakfast as a sweet treat for busy mornings??? Sneaking it in for breakfast feels almost sinful BUT this is NOT your average chocolate milkshake here, no added sugars here!!!

No guilt at all in having this for as a meal replacement or delicious keto snack!!

Just 5 simple ingredients needed for a creamy keto breakfast smoothie!

This is really the most delicious high protein smoothie that will keep you full till your next meal. In fact it is my new favorite breakfast and I just finished off one before I posted this. 

Low Carb Chocolate Smoothie

I just finished up my low-carb protein powder that I bought from Whole Foods and this was my last recipe including it before I buy more or try a different brand.

My favorite brand of whey protein powder is the Jay Robb brand because of the minimal ingredients and no sugar added.

Before you check out the ingredients in this smoothie below I need to tell you a big secret I’ve been keeping. I absolutely hate, detest, can not stomach eating cottage cheese, I will surely gag. 

In fact it is almost difficult to spoon it out to use in a recipe. BUT it is perfect for a keto diet or low-carb diet when you want to also prioritize protein.

I knew, as a recipe developer who is on a ketogenic diet, I must start incorporating this great addition in my recipes.

The cottage cheese is what gives this smoothie a SMOOTH, thick and creamy texture!!

Why Cottage Cheese in a Smoothie?

Do you want to know the best part about this ???

NO COTTAGE CHEESE TASTE IS NOTICEABLE AT ALL! Trust me, I would NOT lie to you!!  

I first experimented with cottage cheese in my Pumpkin Vanilla Smoothie, but used only a 1/4 cup. 

It was terrific so I increased the amount and added the protein powder for this healthy low carb smoothie recipe. 

I just added a few cacao nibs on top for a little crunch. They are unsweetened and do not have a bitter aftertaste.

If you are looking for a way to increase your protein and enjoy a keto chocolate milkshake that doesn’t even taste like a protein powder shake, this is the way to go. 

My friend Katie over at Dashing Dish has some fabulous creative smoothie combo’s with cottage cheese. You can check her Giant List of Protein Shakes here.

Best Brands of Cottage Cheese

​The good news about cottage cheese is that you can find it in every grocery store. 

The specific brands I like are the Green Valley Lactose Free Cottage cheese since my daughter and I have a lactose intolerance, this works better for us without stomach issues.  

The Good Culture brand is also great and organic, perfect if you don’t have a lactose intolerance. 

You could use low fat cottage cheese if you prefer but I wouldn’t recommend it as full fat has a lot more flavor and makes this rich and creamy. 

Can I make this dairy free?

If you can find a vegan cottage cheese then yes you could make it dairy free. If not, a good substitute for cottage cheese would probably be tofu or dairy free yogurt.

Can I replace the Stevia?

Yes, you can use any low carb sweetener you prefer.

Here’s my Sweetener Guide of natural sugar free sweeteners and also included is my conversion chart to help you decide how much of another sweetener to use to replace the stevia in the recipe.

I’d recommend liquid Monk fruit in chocolate flavor to replace the stevia I used.

More Healthy Smoothie Recipes

This Keto Peanut Butter Cottage Cheese Ice Cream– you can turn this high protein ice cream into a keto protein shake simply by not freezing the peanut butter mixture which consist of 3 main ingredients. 

This Keto Chocolate Peanut Butter Smoothie also has a high protein content using keto protein powder and mmmm.

This Triple Berry Smoothie is made with full fat coconut milk and delicious topped with Keto Granola and low-sugar fruits like blueberries.

This Low Carb Green Smoothie uses wholesome ingredients like cucumber.

Peanut Butter Chia Smoothie

Low Carb High Protein Chocolate Smoothie Recipe

Print

High Protein Chocolate Smoothie (No Sugar Added)

Prep Time 3 minutes minutes

Servings 1

Calories 221kcal

Ingredients

• 1/4 cup unsweetened almond milk or heavy cream or coconut cream 
• 1/2 cup cottage cheese
• 1 tbsp unsweetened cocoa powder  or cacao powder
• 1 scoop chocolate whey protein powder or 1/4 cup
• 1/2 tsp chocolate liquid stevia or see notes above

Optional

• 1 tbsp unsweetened almond butter or peanut butter,
• 1 tbsp MCT oil or coconut oil

Instructions

• Add your almond milk, cottage cheese and cocoa powder to your high-speed blender and blend until smooth.
• Once well blended, add the rest of the ingredients to your high speed blender until smooth.
• Taste and adjust sweetener. Enjoy!

Notes

Net carbs: 6g

 

 This recipe was first published in 2012.

Nutrition

Serving: 1serving | Calories: 221kcal | Carbohydrates: 7g | Protein: 37g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 18mg | Sodium: 381mg | Potassium: 249mg | Fiber: 1g | Sugar: 3g | Vitamin A: 147IU | Calcium: 237mg | Iron: 0.1mg

The post Easy Sugar Free High Protein Chocolate Smoothie Recipe appeared first on Sugar-Free Mom.

Carbs in a Dunkin Donuts Mocha Iced Coffee

What’s better on hot summer days than an easy mocha iced coffee? Nothing better in my opinion when you’re a coffee lover like me. In the summer I brew a pot of coffee just to have cold coffee on hand for whenever I want to make a sugar-free iced mocha.

The problem with most of the delicious drinks you see in a coffee shop like Dunkin Donuts and Starbuck’s, is the copious amounts of sugar and carbs in every single one! Starbucks has a sugar-free syrup, but it’s filled with artificial sugar substitute that can cause a huge spike in your blood glucose which causes cravings.

Mocha Iced Coffee from Dunkin has 280 calories, 44 grams of carbohydrates, and 41 grams of sugar.

BUT you won’t find any sugar in this delicious drink! The only small difference is, yes, you have to make it at home. Boo hoo! Seriously, not a big deal at all.

What if I don’t have a Blender?

When you’ve got a good blender and all the ingredients, it literally takes minutes to make! Grab your glass, head outside and enjoy!

But if you don’t have a blender, this is easy enough to whip up by hand, except for the crushing of ice. Use a hand held immersion to whisk or use a frother to mix all ingredients, except ice.

What also makes this coffee drink better than any other you’ve tried is the newest sugar free liquid stevia from Sweetleaf! The caramel sweetdrops are out of this world amazing! I kid you not, I enjoy a few drops in my coffee every morning!

Optional Protein Additions to this Iced Coffee

Want to add in some extra protein for a boost in your daily protein intake, that is super easy and won’t effect the flavor of this iced coffee?

Option #1 Swap the unsweetened cocoa powder with chocolate collagen

Option #2 Swap the unsweetened cocoa powder with chocolate whey protein

How to Swap Low-Carb Sweeteners

If you’re not a stevia fan, I can guarantee you will fall in love with it now, just by tasting a few drops of the caramel stevia in this coffee drink.

I honestly think you could make this iced coffee for friends who aren’t sugar free and they would fall in love with it as well. I mean what’s not to like, it’s the flavor of caramel and chocolate combined!!!

My sister in law who is not low carb or sugar free has been using my stash of Sweetdrops and now it’s almost gone. To say she likes it and she’s not even living sugar free, well, that’s enough of a statement isn’t it?

BUT if I really can’t convince you to try stevia, no problem you have options!

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My conversion chart is written from my vast experience with experimenting with all these sweeteners.

You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with. You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking. 

Can this Mocha iced coffee be made nut free?

Yes you can swap out the unsweetened almond milk I used and change it to any other unsweetened milk or non -dairy milks you’d like to use.

I’d recommend unsweetened coconut milk or Fairlife lactose free milk.

HERE’S MY VIDEO SHOWING HOW EASY AND QUICK THIS IS!

Can I make this without coffee?

Yes you could swap out the strong chilled coffee if you like.

Option #1 to replace coffee; try iced tea

Option #2 to replace coffee; try just using all unsweetened almond milk

Option #3 replace coffee with bone broth

Optional Keto Toppings

Enjoy with some sugar-free caramel sauce and sugar-free whipped cream!

The next time you’re ready for a nice cold drink, and easy sugar free recipe, make this easy sugar free iced mocha recipe instead of your regular cup of coffee! It will change the way you think of iced beverages forever!

Sugar-Free Caramel Mocha Iced Coffee

Print

Sugar Free Caramel Mocha Iced Coffee

Servings 2 serving

Calories 21kcal

Ingredients

• 2 cups strong brewed, chilled coffee
• 1/2 cup unsweetened almond milk
• 2 tbsp unsweetened cocoa powder
• 1/2 tsp Caramel Liquid Stevia or to taste
• 1/2 tsp Chocolate Liquid Stevia or to taste
• 1/2 cup ice

Optional

• Sugar-free whipped cream
• Crushed coffee beans
• Low-Carb caramel sauce

Instructions

• Place all ingredients into a high-powered blender and blend on high until smooth. Taste and adjust stevia, as needed. Enjoy with optional toppings, if desired.

Notes

Net Carbs: 2g

This recipe was first published in August 2016.

Nutrition

Serving: 1serving | Calories: 21kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 116mg | Fiber: 2g | Calcium: 7mg | Iron: 1mg

The post Sugar-Free Caramel Mocha Iced Coffee appeared first on Sugar-Free Mom.

Low Carb Keto Vanilla Bean Frappuccino

Have you been to Starbucks and ordered a vanilla bean frappuccino before? I must be completely honest and tell you I have not. I’m a coffee lover for sure, but I’ve always avoided any kind of frappes at coffee shops simply because I know the sugar is outrageous despite the fact they are undeniably delicious.

I also avoid the option for pumps of sugar-free vanilla syrup since it contains artificial sweeteners which raise blood sugar and cause cravings. 

I mean who wouldn’t love a little vanilla bean ice cream type shake during the day as a treat right? And now you must be wondering, is it even possible to duplicate a Vanilla Bean Frappuccino Recipe at home and make it sugar free? Yes it is and it’s super easy!

What is in a Vanilla Bean Frappuccino?

Typically Starbucks Vanilla Frappuccino recipe has no coffee in it at all. According to the Starbucks website, I believe it’s made with sweetened condensed milk, vanilla bean powder and ice and topped with whipped cream of course!

According to the Starbucks menu and online nutrition information, their frappuccino has 57 grams of sugar and 59 grams of carbs in one 16 fl oz serving!

I think you’ll be happy to hear my copycat Starbucks vanilla bean frappuccino has no sugar and 2 grams of carbs and is just a better option, especially if you are trying to reduce your sugar intake!!

Top with some sugar free whipped cream and shaved sugar-free chocolate and anyone will be happy to enjoy this homemade sugar-free frappuccino version, kids or adults!

The main difference between my sugar-free drink and a sugar-free Starbucks drink is that I do not use sugar substitutes that spike blood sugar and are artificial. I only use low carb sweeteners that do not raise blood sugar and are natural. 

How to Make Sugar-Free Vanilla Frappuccino Homemade Version

This seriously takes minutes in your blender and if you want it even thicker try my vanilla bean ice cream  instead of the heavy cream!

Sugar-Free Vanilla Bean Frappuccino Ingredients

You need unsweetened almond milk or see substitutions below. Heavy whipping cream, vanilla bean or vanilla extract, low carb sweetener, I chose vanilla stevia. Ice and optional to thicken, xanthan gum.

Sugar Free Frappuccino Directions

Place all ingredients together except ice.

Blend on high for just a a few seconds to combine.

Add ice and blend again for a just a minute to crush ice.

Taste and adjust stevia if needed.

Serves 4 at about 1 1/2 cups each or serve 2 for a larger portion!

Sugar Free Substitutions

You could sub the heavy cream with coconut milk to make this dairy free!

You can also sub the almond milk with whole milk. I do not recommend using nonfat milk or low fat milk.

Nutritional information does not include optional toppings.

To make this a little more authentic as Starbucks, use my Single Serving Vanilla Bean Ice Cream prepared, in place of the one cup heavy cream used in the recipe. Your nutritional information would increase.

If you don’t have a vanilla bean, use 1 teaspoon of vanilla extract.

Adding pinch of xanthan gum helps thicken the frappe.

If you want to get real fancy you can add some sugar-free syrup, like from the brand Lakanto, sugar-free maple syrup over the whipped cream would be decadent!

Low Carb Sugar-Free Vanilla Frappuccino

Print

Sugar Free Vanilla Bean Frappuccino

Enjoy a healthier version of all the flavors of a Starbuck’s Copycat vanilla bean frappuccino without all the carbs and sugar!

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4

Calories 213kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 2 cups vanilla almond milk unsweetened
• 1 cup heavy whipping cream
• 1 vanilla bean split lengthwise and inside scraped out
• 1/2- 1 teaspoon vanilla liquid stevia
• 2 cups ice

Optional

• sugar free whipped cream
• 1/4 tsp xanthan gum optional to thicken
• sugar free chocolate shavings

Instructions

• Place all ingredients together except ice.
• Blend on high for just a a few seconds to combine.
• Add ice and blend again for a just a minute to crush ice.
• Taste and adjust stevia if needed.
• Serves 4 at about 1 1/2 cups each or serve 2 for a larger portion!

Notes

If after you blend, it’s not thick enough to your liking, try adding 1/4 -1/2 tsp xanthan gum to thicken. 

This recipe was first published in April of 2015.

Nutrition

Serving: 1serving @ 1.5 cups | Calories: 213kcal | Carbohydrates: 1g | Protein: 1g | Fat: 21g | Saturated Fat: 14g | Sodium: 11mg | Potassium: 1mg | Fiber: 1g | Calcium: 4mg

The post Sugar Free Vanilla Bean Frappuccino (Keto, Low Carb) appeared first on Sugar-Free Mom.

HIGH PROTEIN SMOOTHIE

This Keto High Protein Chocolate Smoothie is super luscious and a great way to start the day because of its high protein content. It can be used as a keto breakfast alternative or great to break an intermittent fast with.

If you need to get more healthy fats into your diet, this low carb, high protein chocolate smoothie is a great way to add them easily.

By using collagen peptide powder, it makes this keto chocolate milkshake super creamy and also can be dairy free if you use coconut yogurt or coconut cream. Feel free to use grass-fed bovine collagen or marine. I like the Vital Proteins brand, but there are many other great options.

This recipe is a little adaption from my first High Protein Chocolate Smoothie recipe I wrote back in 2012. That recipe uses whey protein powder and cottage cheese for a creamy dairy high protein smoothie!

HOW TO MAKE KETO HIGH PROTEIN SMOOTHIE

You only need a few ingredients to make this sugar free chocolate smoothie. Your milk of choice, in ours we used unsweetened almond milk but coconut milk is also a great option. You need plain Greek yogurt or coconut yogurt for dairy free, no sugar added peanut butter or another nut butter you prefer, unsweetened cocoa powder, and collagen peptides.

Directions

1. Add all the ingredients to a blender and blitz for 1 minute until smooth.
2. Taste and adjust sweetness to suit.
3. Option to drizzle the glass with melted 90% dark chocolate for decoration.

CACAO POWDER VERSUS COCOA POWDER

Cacao is the purest form of chocolate in its most natural state after being harvested. Cocoa powder is most often what you see in the markets to make chocolate milk, hot cocoa etc. Cocoa powder is made by applying high heat to cacao. It retains some nutritional benefits but not as much as using raw cacao in which heat has not been applied. They can be used interchangeably in recipes. 

HOW TO MAKE THIS A MOCHA SMOOTHIE

If you would like to turn this chocolate smoothie into a mocha one, it’s very simple with one swap and a little additional extract. swap out the almond milk for the same amount of brewed coffee. Add 1/4 teaspoon of coffee extract and you’ve got a delicious mocha flavored high protein smoothie! 

LOW-CARB SWEETENER GUIDE

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My conversion chart below is written from my vast experience with experimenting with all these sweeteners. You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.

You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking.

I actually prefer not to add sweetener to my chocolate smoothie, but if you’re not used to unsweetened cacao you may choose to add a little powdered low-carb sweetener like confectioners’ Swerve or erythritol, Allulose or liquid stevia drops to taste.

SUGAR FREE KETO HIGH PROTEIN CHOCOLATE SMOOTHIE

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Keto High Protein Chocolate Smoothie

For when the cravings come! This Keto High Protein Chocolate Smoothie is super luscious and a great way to start the day. It can be used as a keto breakfast alternative or great to break an intermittent fast with.

Prep Time 5 minutes minutes

Cook Time 0 minutes minutes

Servings 1

Calories 244kcal

Ingredients

• 3/4 cup unsweetened almond milk
• 2 tablespoons Plain Greek yogurt (or coconut yogurt or coconut cream)
• 1 tablespoon no sugar added peanut butter (or almond butter)
• 1/4 teaspoon vanilla extract
• 1 tablespoon raw cacao powder or unsweetened cocoa powder
• 3 tablespoons collagen peptides
• 3 ice cubes (3-4 ice cubes)
• 1 pinch sea salt (if not in your peanut butter)
• optional: sugar-free sweetener to taste

Instructions

• Add all the ingredients to a blender and blitz for 1 minute until smooth. Taste and adjust sweetness to suit. Option to drizzle the glass with melted 90% dark chocolate for decoration.
• Storage: Best fresh.

Notes

Net Carbs 4g

This recipe was adapted from my original high protein chocolate smoothie from 2012 which uses whey protein and cottage cheese. 

Nutrition

Serving: 1serving | Calories: 244kcal | Carbohydrates: 6g | Protein: 24g | Fat: 13g | Saturated Fat: 4g | Monounsaturated Fat: 1g | Cholesterol: 2mg | Sodium: 158mg | Potassium: 44mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1IU | Calcium: 34mg | Iron: 1mg

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Peppermint Mocha Frappuccino

If you’ve ever been to Starbuck’s during the month of December and tried their Peppermint Mocha Frappuccino then you know how delicious it is. But of course, when you’re following a keto diet or sugar free low carb diet, then getting this delicious treat is not an option anymore. No worries at all! I’ve got you covered with a tasty, keto friendly peppermint mocha frappuccino that is easy to make at home! 

Carbs in Starbuck’s Peppermint Mocha Frappuccino

Did you know that one 16 ounce serving has a whopping 430 calories and 68 total carbohydrates!!! Not only that, but the amount of sugar is high as well with 64 grams! That is shocking to me! When you’re on a keto diet, your total carbs for the day to get into ketosis is just 20 so making this keto peppermint mocha frappuccino at home is a wise choice! 

Keto Peppermint Frappuccino

My keto peppermint mocha frappuccino has just 129 calories and 5 total carbs and 2 grams dietary fiber so your net carbs are just 3 grams. This is a much better option and it won’t spike your blood sugar! Plus it is mighty easy and tasty!

Sugar Free Starbuck’s Copycat Recipes:

• Pumpkin Spice Frappuccino
• Vanilla Bean Frappuccino
• Mocha Iced Coffee
• Starbuck’s Cool Lime Refresher
• Caramel Mocha Iced Coffee

How to Make Hot Keto Peppermint Mocha

To make this sugar free keto peppermint mocha frappuccino into a hot beverage, follow these steps:

1. Place the 2 shots of espresso or 1 cup strong brewed coffee into a medium sized sauce pan on medium heat.
2. Pour in the almond milk and heavy cream. Bring to a low simmer, then whisk in cocoa powder. Whisk until all cocoa powder is combined well.
3. Once warmed through, remove from heat and stir in remaining ingredients.
4. Taste and adjust sweetener if needed. Enjoy with sugar free peppermint whipped cream, sugar free shaved chocolate and sugar free peppermints.  

Sugar Free Keto Peppermint Mocha Frappuccino

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Sugar Free Keto Peppermint Mocha Frappuccino

Prep Time 2 minutes minutes

Servings 2 serving

Calories 129kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 2 shots espresso
• 1 cup unsweetened almond milk
• 1/4 cup heavy cream
• 2 tbsp unsweetened cocoa powder
• 1 tbsp Choczero chocolate syrup
• 1/4 tsp peppermint extract
• 1/4 tsp peppermint liquid stevia
• 2-3 tbsp Allulose liquid or to taste

Instructions

• Place all ingredients into a high powered blender and blend until combined. Taste and adjust sweetener. Add 1/2 cup to 1 cup ice and blend until smooth.
• Top with sugar free peppermint whipped cream, shaved sugar free chocolate and sugar free peppermints.

Notes

Net Carbs: 3g

Nutrition

Serving: 1serving | Calories: 129kcal | Carbohydrates: 5g | Protein: 1g | Fat: 12g | Saturated Fat: 7g | Sodium: 4mg | Potassium: 35mg | Fiber: 2g | Sugar: 1g

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What is Bulletproof Coffee?

The basic philosophy behind this keto coffee is that is adds butter and MCT oil to your typical coffee providing satiation to help you abstain from eating breakfast.  If you’re on a keto diet, you know intermittent fasting is key in weight loss and enjoying this luscious, buttery, creamy coffee in the morning makes it very easy to skip breakfast. I can’t take the credit for the Bulletproof coffee phenomenon, it was Dave Asprey, author of The Bulletproof Diet.

Why MCT Oil?

You might be thinking, “Butter in coffee? Gross!” But don’t knock it till you try it my friends! I had felt the same way and once I did finally try it, I was blown away. The taste is the creamiest I’ve ever had and the fullness that comes with it is even better!

But then you might be thinking, why MCT oil? MCT’s are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits. Yes coconut oil is an MCT oil, but MCT oil is a more concentrated source of fat that creates energy which almost instantly converts your body to using ketones. This is exactly what we’re looking for when it comes to being keto adapted.

Bulletproof Coffee Extras

Once you’ve enjoyed the basic bulletproof hot coffee with just those 3 basic ingredients, you may want to try playing around with other extra deliciousness. I really love adding a pinch fo salt and vanilla stevia to mine. You can also try adding in some Vital Protein Collagen Peptides for some extra protein if you’re planning on using this coffee more as a meal than just to hold you over in between two meals.

This Iced Bulletproof coffee recipe I’m sharing today is simply as an afternoon snack for me, perfect between lunch and dinner.

Iced Bulletproof Coffee (Keto and Low Carb) Recipe

Brenda’s Notes:

• You can use decaf or caffeinated coffee for this. I brew extra coffee in the morning, stick it in the fridge and by the afternoon I can make this keto coffee recipe!
• Whatever you do, don’t sub coconut oil for the MCT oil, it will clump and harden and that will be the grossest coffee you’ve ever had.
• Feel free to go without sweetener if you prefer or use your choice of sugar free sweetener to taste.
• You can eliminate the xanthin gum if you choose, but it helps make a wonderful thicker coffee almost like a smoothie!

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Iced Bulletproof Coffee (Keto and Low Carb)

Servings 2 @12 ounces each

Calories 128kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups coffee chilled
• 1 cup ice
• 1 tbsp MCT oil
• 2 tbsp heavy cream
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon
• 1/2 tsp vanilla liquid stevia
• pinch sea salt
• 1/4 tsp xanthan gum

Instructions

• Add the coffee, ice, oil and heavy cream to a blender and blend on high until mixed.
• Add the remaining ingredients to the blender. Taste and adjust sweetener if needed. 
• Pour over ice and enjoy!

Nutrition

Serving: 12ounces | Calories: 128kcal | Carbohydrates: 1g | Fat: 12g | Saturated Fat: 9g | Cholesterol: 20mg | Sodium: 21mg | Potassium: 116mg | Vitamin A: 220IU | Calcium: 16mg

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Low Carb Keto Peach Protein Smoothie

As a Nutritional Therapy Practitioner, I know the importance of protein. This smoothie uses cottage cheese in addition to whey protein powder, providing 17 grams of protein and only 6 grams net carbs.

When peaches are in season I buy them by the dozen every week. My family and I absolutely love them as a snack, but occasionally I will throw them in an easy, no bake type recipe, especially in the summer!

If you’re into easy, tasty, but no heat cooking recipes in the summer, today is your lucky day!

If you’ve been a follower of mine for a long time, you know how I work with my family. You would know I am a sneaky kind of mom. I enjoy the challenge of sneaking in veggies into my dinner meals, like my Hidden Cauliflower Cheesy Tots and my Deep Dish Cauliflower Pizza!

This recipe involves the addition of what might seem a little weird,  cottage cheese for protein.

Cottage cheese is not something my children would ever eat or ask for, but it’s a super easy way to get in some extra protein and makes smoothies even thicker and creamier! If you’ve never tried it, you must give this recipe a go!

The first time I made this for the family, they felt it was creamy but not peachy enough. So I adjusted my measurements and the second attempt was a sure fire win for all!

Each serving is completely satisfying. Perfect for a Grab -N-Go kind of breakfast day! If you’re struggling to get in extra protein, try using more cottage cheese in recipes like this Chocolate Pudding Protein Frappe or this Peanut Butter Protein Smoothie!

Or maybe you’re ready for Pumpkin and this Pumpkin Pie Protein Smoothie is something you’ll love!

Not only did my picky hubby love this smoothie, all 3 picky kids loved it as well! AND that to me is a win in my book!

Brenda’s Notes:

Feel free to taste your smoothie before adding any sweetener of choice. If your peaches are ripe, they should be sweet enough. But any sweetener you like to use will be fine, I would suggest just adding a small amount.

Use my Sweetener Guide & Conversion Chart to help with amounts.

This is the brand of vanilla protein powder I use as it has very low carbs and no sugar.

You don’t have to use Half & Half, you could also use any non dairy milk of choice in this smoothie, but the Half & Half provides just the right creaminess!

More Cottage Cheese Recipes

Keto Cottage Cheese Muffins

Keto Cottage Cheese Ice Cream

Keto Cottage Cheese Pancakes

Keto Cottage Cheese Pudding

Low Carb Peaches & Cream Protein Smoothie

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Low Carb Peaches and Cream Protein Smoothie

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4

Calories 137kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup Half & Half or 100ml
• 1/2 cup cottage cheese
• 1/2 cup vanilla whey protein powder or (47g)
• 1 cup fresh peaches or frozen peaches (270g) or, pits removed, sliced
• 1/2 cup ice
• optional: sugar-free sweetener of choice to taste

Instructions

• Add all ingredients into a high powered blenderand blend until smooth.
• Taste and adjust sweetener if needed, top with a few chopped peaches and enjoy!
• Serve over ice if desired.
• Makes a total of 24 ounces. One serving is 6 ounces.

Notes

6 g net carbs

This recipe was first published in July 2017.

Nutrition

Serving: 1serving @ 6 ounces | Calories: 137kcal | Carbohydrates: 7g | Protein: 17g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 15mg | Sodium: 183mg | Potassium: 309mg | Fiber: 1g | Sugar: 5g | Vitamin A: 269IU | Vitamin C: 2mg | Calcium: 57mg | Iron: 0.2mg

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KETO DETOX SMOOTHIE

I don’t know about you, but certain days require different kinds of breakfast choices.

Mondays.

Mondays are never easy after a fun weekend. Truth be told, I sometimes indulge in a little too many snacks or just tend to eat more than usual compared to a weekday. I always need something light and refreshing to kick boot my body back into the swing of things.

Even if you’re not much of a tea person as I am not, the point of the green tea here is to provide a little caffeine kick to your smoothie combining it into breakfast as well. I don’t feel the green tea has a strong flavor at all and the creamy avocado and refreshing cucumber are the stars in this drink.

Being that yesterday was Father’s Day and I of course am feeling the Monday blues and my body is sluggish and certainly not ready to start the week ahead, I make this.

And all is well in the world.

I feel better and my body thanks me.

Obviously this green tea smoothie can be enjoyed anytime, but on Mondays it is all the more appreciated!

LOW CARB GREEN TEA DETOX SMOOTHIE

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Low Carb Cucumber Green Tea Detox Smoothie

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 servings

Calories 64kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 8 ounces water
• 2 tsp Match Green Tea powder
• 1 cup cucumber sliced
• 2 ounces avocado
• 1 tsp lemon juice
• 1/2 tsp lemon liquid stevia
• 1/2 cup ice

Instructions

• Pour the water and green tea powder into a bender first and give it a whir to combine.
• Add the remaining ingredients and blend on high until smooth.
• Taste and adjust sweetener as desired.
• Enjoy immediately or refrigerate until ready to serve.

Notes

Net Carbs: 3.4g

Nutrition

Serving: 1serving | Calories: 64kcal | Carbohydrates: 4g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 93mg | Fiber: 1g | Sugar: 1g | Vitamin A: 48IU | Vitamin C: 3mg | Calcium: 15mg | Iron: 1mg

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