Fresh Watermelon Cake Recipe

​If you’re looking for a unique birthday dessert that’s made with real food ingredients, this Easy Flourless Fresh Fruit Watermelon Cake Recipe is the perfect solution.

Unlike a traditional white cake or chocolate cake, there’s no cake batter, cake flour, purpose flour, granulated sugar, icing sugar, unsalted butter, sour cream, heavy cream, or cream frosting required. Instead, this beautiful watermelon birthday cake is made entirely from fresh fruit and takes far less time to prepare than a traditional layer cake.

I originally made this fresh fruit cake recipe for my sister-in-law’s birthday. Since she prefers eating whole foods and seasonal fruit, I knew a regular birthday cake, even one of my sugar free low carb cake recipes, wouldn’t be nearly as exciting as a giant watermelon cake decorated with fresh berries and fruit skewers.

The reaction was priceless.

As soon as she saw it, she was over the moon excited. Instead of feeling pressured to eat a keto flour-filled dessert, she had a birthday cake she genuinely wanted to enjoy.

After we sang Happy Birthday and she blew out the candle, everyone immediately started grabbing the fruit skewers around the cake base. Then I sliced the whole cake into wedges and served it alongside a bowl of sugar-free whipped cream for anyone who wanted it.

It turned out to be one of the easiest birthday desserts I’ve ever made.

The Best Way to Make a Watermelon Birthday Cake

Many watermelon cake recipes online use multiple cake layers stacked on top of one another to create a layer cake effect. While those are beautiful, I wanted the easiest way possible.

Instead of creating multiple cake layers, I simply transformed a seedless watermelon into a single cake shape.

The result was a gorgeous cake with a simple naked look that was easy enough for anyone to recreate at home.

Since watermelon is one of summer’s most refreshing juicy fruits, it naturally becomes the star of the show.

The combination of:

• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

One of my favorite things about this recipe is how accessible it is. You don’t need specialty ingredients, expensive equipment, or a trip to multiple stores. Everything can be found at your local grocery store.

• No baking required
• Naturally sweet from fresh fruit
• Perfect for summer parties
• Gluten-free and flourless
• Easy to customize with seasonal fruit
• Beautiful presentation with minimal effort
• Can be made ahead of time
• Great for guests who prefer whole foods

Ingredients You’ll Need

This fresh fruit cake uses simple ingredients you can find at any local grocery store:

• Seedless watermelon
• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves
• Happy Birthday topper (optional)

For serving:

• Sugar-free whipped cream, optional

Why This Fresh Fruit Cake Recipe Works for So Many Different Diets

One reason I think this fresh fruit cake recipe is becoming so popular is because it works well for guests following different eating styles.

Many people today are trying to eat more whole foods and fewer processed ingredients.

Others may be avoiding flour, limiting desserts, reducing added sugars, or simply trying to include more fresh berries and seasonal fruit in their diet.

Unlike traditional fruit cake recipes made with dried fruit, sugar syrup, cake batter, and loaf cake ingredients, this version celebrates real fruit in its most natural form.

It’s naturally:

• Flourless
• Gluten-free
• Dairy-free
• Vegetarian
• Whole food based

For guests who want something extra, serving sugar-free whipped cream on the side is a wonderful option.

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

Start by cutting both ends off your watermelon so it sits securely on a flat surface.

Using a large sharp knife, carefully remove the rind.

Continue trimming around the sides of the cake until you create a smooth cylinder shape.

Don’t worry about making it perfect.

In fact, I love the slightly rustic naked look because it highlights that this is made from real fruit rather than cake sponge and frosting.

Once shaped, use paper towels to pat the outside dry.

This helps the fruit decorations stay in place and prevents excess moisture from collecting on the serving platter.

Decorating the Top of the Cake

The top of the cake is where you can really have fun.

I kept mine simple by using a combination of:

• Whole strawberries
• Halved strawberries
• Grapes
• Blueberries
• Fresh mint leaves

Instead of carving elaborate fruit pieces, I simply arranged the fruit naturally.

The fresh berries added beautiful color while the mint created contrast against the bright red watermelon.

For added height, I threaded fruit pieces onto decorative skewers and inserted them into the center of the cake.

Finally, I added a Happy Birthday topper to complete the design.

Why Fruit Skewers Take This Cake to the Next Level

One unexpected feature that everyone loved was the fruit skewers around the base.

Not only did they make the cake look festive, but they also gave guests something to snack on immediately.

Before the watermelon was even sliced, people were reaching for strawberries, grapes, and blueberries from the skewers.

If you’re serving this at a birthday party, baby shower, graduation party, or summer gathering, I highly recommend adding this simple touch.

It takes the presentation to the next level while making the dessert more interactive and fun.

Frequently Asked Questions

Can I make this ahead of time?

Yes.

You can assemble the entire watermelon birthday cake several hours ahead of time and refrigerate until serving.

For best results, keep it loosely covered with plastic wrap.

How should I store leftovers?

Store leftover watermelon and fruit in an airtight container in the refrigerator.

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

This recipe serves about 12 people, depending on the size of your watermelon and whether additional desserts are served.

What should I serve with watermelon cake?

I love serving sugar-free whipped cream on the side so guests can choose whether to add it.

Tips for Success

Dry the Watermelon Well

Watermelon is one of the juiciest fruits, so take a few extra minutes to pat the outside dry before decorating.

Decorate Shortly Before Serving

For the freshest presentation, decorate the cake a few hours before your party.

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

• Strawberries
• Blueberries
• Grapes
• Raspberries
• Blackberries
• Kiwi
• Dragon fruit

Save the Scraps

Don’t throw away the extra watermelon. Cube it and serve alongside the cake or freeze it for smoothies later.

Flourless Fresh Fruit Watermelon Cake Recipe

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Easy Flourless Fresh Fruit Watermelon Cake Recipe

Whether you’re serving guests who prefer whole foods, avoiding restrictive diets, or simply looking for a fun summer dessert, this Easy Flourless Fresh Fruit Watermelon Cake Recipe is a beautiful alternative to traditional birthday cake. With its fresh berries, juicy fruits, simple cake shape, and colorful presentation, it’s guaranteed to be the centerpiece of your celebration.

Prep Time 30 minutes minutes

Servings 12 servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

• 1 Cutting board
• 1 cake stand
• 1 Large Bowl
• 1 sharp knife
• 12 toothpick skewers

Ingredients

• 6 pounds seedless watermelon (1 large)
• 1 pound strawberries
• 1 cup green grapes
• 1 cup  blueberries
• Fresh mint leaves

Optional

• Sugar-free whipped cream
• Happy Birthday cake topper

Instructions

• Cut both ends off the watermelon and stand it upright on a cutting board.
• Using a sharp knife, carefully remove the rind and white portion of the watermelon.
• Shape the watermelon into a smooth cylinder resembling a cake.
• Pat the outside dry with paper towels.
• Transfer the watermelon to a serving platter or cake stand.
• Arrange whole and halved strawberries, grapes, blueberries, and mint leaves around the top and one half of the watermelon.
• Thread additional fruit onto small skewers and insert several into the top of the cake for height and decoration.
• Place more fruit skewers around the base of the cake for guests to enjoy.
• Insert a Happy Birthday topper into the center of the cake if using.
• Refrigerate until ready to serve.
• Slice the watermelon into wedges and serve with sugar-free whipped cream if desired.

Notes

Serving Size: Approximately 1 slice watermelon cake with assorted berries and grapes (about 290g).

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

Serving: 1serving | Calories: 96kcal | Carbohydrates: 24g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 3mg | Potassium: 345mg | Fiber: 2g | Sugar: 19g | Vitamin A: 1310IU | Vitamin C: 42mg | Calcium: 24mg | Iron: 1mg

The post Easy Flourless Fresh Fruit Watermelon Cake Recipe appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Lemon Loaf

This recipe was actually inspired by my popular lemon soufflé cake recipe after someone asked if it could be turned into a loaf for strawberry shortcake desserts.

After several recipe tests, I finally created the perfect balance between a moist crumb, bright lemon flavor, and enough structure to hold beautifully as a loaf cake while still staying light and fluffy.

Unlike traditional pound cake recipes made with white flour, maple syrup, or lots of sugar, this sugar-free lemon loaf is packed with protein, lower in carbs, and fits beautifully into my Midlife Macro Method.

Why This High Protein Lemon Loaf Works

Creating a keto lemon loaf recipe that is both high in protein and still moist can be tricky because protein powders and coconut flour absorb a lot of liquid.

Here’s what I discovered during recipe testing:

• The first test without whipped egg whites created a very small, dense loaf.
• The second test using 1/4 cup coconut flour became too dry.
• The final version worked perfectly by:
  • whipping the egg whites separately until stiff peaks formed
  • gently folding them into the batter
  • reducing coconut flour to just 3 tablespoons
  • keeping Greek yogurt in the recipe for moisture and tenderness

The result is a fluffy lemon loaf with a moist crumb, bright lemon flavor, and incredible macros.

Midlife Macro Approved

One of the biggest struggles for women in perimenopause and menopause is finding desserts and snacks that actually support their goals instead of working against them.

Traditional keto recipes are often extremely high in fat and low in protein, which can make it harder to hit protein goals during a calorie deficit.

This low carb lemon loaf is different because each slice contains:

• 10 grams protein
• just 3 total carbs
• only 96 calories
• moderate healthy fats
• low sugar
• gluten free ingredients

That makes this recipe a perfect fit for the Midlife Macro Method because it helps prioritize protein while keeping carbs low and fats moderate.

It also works beautifully as:

• a high protein breakfast
• post-workout snack
• healthier dessert
• afternoon coffee cake
• strawberry shortcake base
• meal prep option for busy weeks

The Secret to a Fluffy Keto Lemon Loaf

The most important step in this recipe is whipping the egg whites separately.

This technique creates air and structure that replaces what traditional flour would normally provide in a regular lemon pound cake recipe.

Tips for Success

• Use room temperature eggs for best volume.
• Make sure no egg yolk gets into the egg whites.
• Whip until stiff peaks form.
• Fold gently in batches to keep the batter airy.
• Line your prepared loaf pan with parchment paper for easy removal.

Dairy Free Option

I also tested this recipe using canned coconut milk instead of Greek yogurt and it worked well for a dairy free lemon loaf option.

The texture is slightly different, but still delicious.

If you need dairy free:

• swap the Greek yogurt for canned coconut milk or coconut cream
• make sure your protein powder is dairy free
• use lemon stevia or monk fruit sweetener

Ingredients You’ll Need

This recipe uses simple ingredients you may already have if you make low carb keto recipes regularly.

Wet Ingredients

• eggs separated
• Greek yogurt
• lemon juice
• lemon zest
• lemon stevia

Dry Ingredients

• egg white protein powder
• coconut flour
• baking powder
• salt

Why I Used Egg White Protein Powder

For this keto lemon bread recipe, egg white protein powder gave the best structure and texture.

Whey protein can work differently depending on the brand, and plant-based proteins like pea protein absorb more liquid and can create a denser loaf.

Egg white protein helps keep this loaf:

• light
• fluffy
• higher protein
• lower fat
• moist without becoming gummy

How to Store

Store leftovers in an airtight container in the refrigerator for up to 5 days.

You can also freeze slices individually for up to 3 months.

I actually think the lemon flavor is even better the next day after chilling overnight.

Delicious Variations

Want to change it up next time?

Try these ideas:

• add fresh blueberries for a lemon blueberry bread
• top with a sugar-free glaze
• add almond extract or vanilla extract
• use coconut cream for richer texture
• serve with Greek yogurt and berries
• turn it into strawberry shortcake

Can I make this dairy free?

Yes! I tested canned coconut milk successfully, but I reduced the amount to 1/2 cup and used just the creamy coconut not the watery part in the can.

Can I use almond flour?

No. This recipe was specifically tested with coconut flour and egg white protein powder for the correct structure.

Is this a traditional pound cake texture?

No. It’s lighter and fluffier because of the whipped egg whites, more similar to a soufflé style loaf.

Can I use monk fruit sweetener?

Yes. Liquid monk fruit sweetener works great.

Can I Replace the Egg White Protein Powder?

This is probably one of the most common questions I get with high protein baking recipes.

The short answer is: possibly, but the texture will change depending on what you use.

For this keto lemon loaf recipe, I specifically chose unflavored egg white protein powder because it gives the loaf structure while still keeping it light and fluffy. Since this recipe already relies heavily on whipped egg whites for lift, the egg white protein works naturally with the texture of the cake.

Can You Use Whey Protein Powder?

Yes, but results can vary quite a bit depending on the brand.

Whey protein absorbs liquid differently than egg white protein and can sometimes make baked goods:

• more dense
• slightly gummy
• overly moist in the center
• more fragile after baking

If you want to try whey protein:

• use an unflavored whey isolate
• avoid whey concentrate if possible
• do not overbake
• let the loaf cool completely before slicing

Whey protein is still a great option nutritionally and is considered a complete protein with excellent amino acid absorption, which is why I often use it in smoothies, mock oats, and Midlife Macro recipes.

What About Plant-Based Protein Powder?

I do not recommend pea protein or most plant-based protein powders in this recipe.

Plant proteins absorb significantly more liquid and tend to create:

• dry texture
• gritty crumb
• dense loaf
• earthy flavor

If using plant protein, you would likely need additional liquid and recipe adjustments.

For the fluffy texture and moist crumb you see in these photos, egg white protein powder truly gave the best results after multiple tests.

That said, baking is always a little bit of kitchen science, and different brands can behave differently, so if you experiment with swaps, let us know in the comments how it turned out!

Can I Use Other Sweeteners Instead of Lemon Stevia?

Yes! If you don’t have lemon stevia, there are several low carb sweeteners you can use in this keto lemon loaf recipe.

I personally love using lemon stevia because it adds extra bright lemon flavor without adding extra liquid, carbs, or grams of sugar. It also keeps the ingredient list simple and works perfectly in high protein baking recipes like this one.

Best Sweetener Options

You can replace the lemon stevia with:

• granulated monk fruit sweetener
• monk fruit allulose blend
• pure allulose
• powdered erythritol sweetener
• liquid monk fruit
• liquid stevia with extra lemon zest

Important Baking Notes

Different sweeteners behave differently in baked goods, especially in low carb recipes.

Allulose

Allulose is one of my favorite options because it:

• dissolves beautifully
• creates a softer moist crumb
• helps prevent dryness
• tastes closest to real sugar

Keep in mind allulose browns faster, so check your baking time near the end.

Granulated Monk Fruit

Granulated monk fruit blends work very well and provide a texture closest to traditional pound cake.

This is probably the easiest swap.

Erythritol

Erythritol sweetener can work, but I personally use it much less these days because it may:

• create a slightly cooling aftertaste
• crystallize more once chilled
• make baked goods slightly more dry

If using erythritol, pairing it with allulose often gives better results.

How Much to Use

Since lemon stevia brands vary in sweetness, start with:

• 1/4 to 1/3 cup granulated sweetener blend

Then adjust to your preference next time.

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.

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

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Best High Protein Sugar Free Low Carb Keto Lemon Loaf

If you love a classic lemon pound cake or those famous Starbucks lemon loaf slices, but want something lighter, higher in protein, and truly supportive for midlife fat loss goals, this new high protein keto lemon loaf might become your favorite low-carb recipe yet.

 Brenda Bennett, creator of the Midlife Macro Method

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 8 slices

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated, room temperature
• 1 teaspoon white vinegar or cream of tartar
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup unflavored egg white protein powder or see above for swaps
• 3 tbsp coconut flour
• 1 tbsp lemon juice and zest
• 2 tsp lemon stevia
• 2 teaspoons baking powder
• pinch salt

Optional Sugar Free Lemon Glaze

• 2 tbsp lemon juice
• 1/3 cup monk fruit allulose confectioners

US Customary – Metric

Instructions

• Preheat oven at 300 degrees F and line an 8 by 4 loaf pan with parchment paper.
• 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 large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
• Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
• Pour the batter into the loaf pan.
• Bake on the middle shelf of preheated oven for 45-50 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.

Notes

2 g net carbs per slice. This loaf makes 8 large slices.

Midlife Macro Approved. 

Midlife Macro Meal Plans

Nutrition

Serving: 1slice | Calories: 96kcal | Carbohydrates: 3g | Protein: 10g | Fat: 4g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.004g | Monounsaturated Fat: 0.01g | Trans Fat: 0.001g | Cholesterol: 1mg | Sodium: 86mg | Potassium: 129mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 0.1mg

The post Best High Protein Sugar Free Low Carb Keto Lemon Loaf appeared first on Sugar-Free Mom.

Low Carb Sponge Cake

A sponge cake is basically just a very light and airy cake made with eggs, flour and sugar, but this recipe is low carb and just as delicious as its higher carb cousin!

Traditional sponge cakes rely on wheat flour and sugar to create that soft structure, but this version swaps those out for low carb, gluten-free ingredients while still giving you that same fluffy texture.

This Low Carb Cake is a masterpiece made grain free, gluten free, nut free and just around 100 calories per slice with less than 1 gram of carbs!

If you’ve been searching for a sugar-free low carb sponge cake that actually tastes like the real thing, this is one you’ll come back to again and again.

Unlike many almond flour cakes or coconut flour cake recipes that can feel heavy or dense, this sponge cake stays light because of how the eggs are handled.

The structure comes from properly whipped egg whites and gently folded batter, which is key for achieving that airy keto Victoria sponge cake texture.

From Failed Angel Food to Perfect Cake

Funny thing is, making this sponge cake was never my intention. I was trying to make an angel food cake. And after 4 attempts of it deflating I just gave up and adapted my recipe to include yolks and turn a failed recipe into a winning one!

When working with egg whites, especially when trying to achieve stiff peaks, small details matter—like making sure your bowl is completely clean and your egg whites are at room temperature. These little things can make a big difference in whether your cake rises or falls.

Don’t you love when the unexpected happens and turns out better than you would have thought or imagined?

Yep. Some recipes are like that for me. This one is beyond good.

Better than I would have expected considering it’s made without grains, gluten, or artificial sweeteners.

Why This Keto Sponge Cake Recipe Works

I want to note that although the angel food cake had 4 failing attempts, the family still ate it all up. The taste was incredible. The height was another story. But I will attempt again!

So with that I set my heart on the sponge cake and of course it came easily and without any angst on my part. No height needed in this beauty. It is perfect as is. A soft, light, and airy sponge cake.

What makes this one of the best keto sponge cake recipes is the balance of ingredients:

• A low carb sweetener keeps it sugar-free without compromising taste
• Egg whites whipped to stiff peaks create lift
• Egg yolks provide richness and structure
• Coconut flour keeps it low carb while absorbing moisture
• Whey protein powder helps stabilize the cake batter

Texture, Storage & Next Day Results

After completely cooling I added some sugar-free whipped cream and fresh berries. Since there were leftovers after each of my 3 kids and hubby and I had a piece, I needed to refrigerate it. If I hadn’t added the topping I probably could have left it out on the counter.

Guess what? It tasted even better the next day.

In fact these last two pics are straight from the fridge. The chilling time made it a bit more dense but the spongey texture was still just perfect.

This makes it a great option if you want to prepare a large cake ahead of time for gatherings, holidays, or even something like Mother’s Day. It also works beautifully as a base layer cake with a cream cheese frosting or whipped cream layered between.

Tips for Success (Don’t Skip These!)

If this is your first time making a sponge cake, don’t worry—just follow these simple tips:

First, make sure your egg whites are whipped to stiff peaks. This means when you lift the beaters, the peaks hold their shape and don’t collapse. This step is crucial for a light and airy result.

Second, when combining wet ingredients and dry ingredients, be gentle. Overmixing will deflate the batter and result in a dense cake instead of a fluffy one.

Third, use a large mixing bowl and fold slowly. Folding instead of stirring helps keep air in the batter.

Finally, line your pan with parchment paper if needed, especially if you’re not using a springform pan, to ensure easy removal.

Ingredient Notes & Easy Swaps

This recipe uses simple low carb pantry staples, but here are a few helpful notes:

• Coconut flour cannot be swapped for almond meal or wheat flour—it absorbs much more liquid
• Whey protein powder helps create structure; skipping it may change the texture
• You can use plain or vanilla protein powder depending on what you have
• Use your favorite low carb sweetener if you don’t have Swerve
• Almond milk or heavy cream are not needed in this recipe, which helps keep it light

If you’re looking for a dairy-free option, you can swap the butter for coconut oil, though it may slightly change the flavor.

Serving Ideas

This cake is delicious on its own, but you can easily elevate it:

• Top with fresh berries and whipped cream
• Add a light glaze with lemon juice and sweetener drizzled over the top of the cake
• Layer it with cream cheese frosting for a birthday-style cake
• Serve with a side of sugar-free chocolate sauce

It’s one of those perfect cake recipes that works for so many occasions.

Tools to Make Keto Sponge Cake

Stand Mixer- Helps whip egg whites to perfect stiff peaks in no time at all! 

Electric Hand Mixer– If you don’t want to spend the money on the stand mixer, this is the next best thing to whipping up egg whites in no time!

8 inch Spring Form Cake Pan-Springform pans are not only helpful for this cake recipe and easier removal of it than using regular cake pans, but it works well for any low carb cake recipe like my Low Carb Cheesecake and my Carrot Cake and just about any other keto recipes and dessert you want to make. 

It’s an easy cake, don’t let egg white whipping scare you. This comes together without a problem and the batter is light enough to fold the egg whites into.

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

• You don’t need to use a vanilla protein powder, plain is fine, that is just what I had in my cupboard.
• Looking for a Mother’s Day keto cake recipe?  Try these! Carrot Cake Cheesecake, Almond Ricotta Cake, Coffee Cheesecake

Sugar-Free Keto Low Carb Sponge Cake

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Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 9 eggs separated
• 1/2 tsp cream of tartar
• 1/2 tsp vanilla extract
• 1 tsp vanilla liquid stevia
• 1 tbsp lemon zest
• 1/4 cup coconut flour
• 1/4 cup vanilla protein powder
• 1/2 cup low carb confectioners sweetener
• 1/2 tsp baking soda
• 1/2 tsp salt
• 4 tbsp butter melted and cooled
• optional toppings: fresh sugar-free whipped cream and berries

Instructions

• Grease an 8 inch spring form pan and preheat oven to 350 degrees.
• Place your egg whites and cream of tartar in a stand mixer and mix until stiff peaks form. Set aside.
• Place your yolks in another bowl and whisk with vanilla extract, liquid stevia and lemon zest.
• In another bowl whisk together the remaining dry ingredients.
• Combine the yolks and dry ingredients together until smooth.
• In small portions a little at a time, fold the egg whites into the yolk and flour mixture, be careful not to over mix and deflate your egg whites.
• Drizzle the melted, cooled butter on the side of the bowl to slowly fold it into the batter.
• Pour batter into pan and bake 30 minutes or until golden on top and a toothpick in center comes out clean.
• Allow to cool completely before removing and adding optional toppings.
• Keep refrigerated.

Notes

Net Carbs: 0.9g

This recipe was first published in April 2016 and updated with video in May 2020.

Nutrition

Serving: 1slice | Calories: 107kcal | Carbohydrates: 1.9g | Protein: 7.3g | Fat: 7.1g | Saturated Fat: 2.9g | Cholesterol: 145mg | Sodium: 133mg | Fiber: 1g

The post Sugar Free Gluten Free Low Carb Keto Sponge Cake appeared first on Sugar-Free Mom.

Why This is the Best Keto Lemon Cake

If you’ve been struggling to find a keto lemon cake that actually tastes like a real bakery dessert, this is the one.

It’s soft, light, full of fresh lemon flavor, and layered with a creamy filling that makes every bite feel indulgent, without going off track.

This isn’t just another lemon cake recipe-it’s one that truly delivers on texture and flavor, even for those not following a keto diet.

You get that classic lemon cake experience without the heaviness or dryness that can sometimes happen with coconut flour recipes.

What makes it stand out:

• Soft, fluffy coconut flour cake batter
• Bright lemon flavor from fresh lemon juice and lemon zest
• Creamy mascarpone filling (similar to a light cream cheese frosting)
• Buttery crumb topping that bakes golden brown
• Just 4g net carbs per slice

This is the kind of cake that gets rave reviews, even from non-keto friends and family.

Italian Cream Cake vs Italian Lemon Cream Cake

Here’s something that might surprise you…

Traditional “Italian Cream Cake” isn’t actually Italian.

Growing up in an Italian family, with my father from Sicily and my Nonna born and raised in Italy, we never once had that version of a cream cake. The one you often see-with coconut, pecans, and a yellow cake base, actually comes from the Southern United States.

But this Italian Lemon Cream Cake is the one my family fell in love with.

It’s light, fresh, and centered around simple flavors—lemon, cream, and a delicate cake texture. It reminds me much more of the desserts you’d expect from an Italian kitchen: not overly sweet, but beautifully balanced and elegant.

When my parents would take us to Olive Garden they discovered this Italian Lemon Cream Cake and then for every holiday or family party, would purchase one to enjoy together.

The origin of this Italian Lemon Cream Cake is also not one found in Italy, but with a lemon mascarpone filling, lemon flavored yellow cake and butter crumb topping, this is more Italian than any other version you’ll try. 

How to Make a Keto Italian Lemon Cream Cake

This recipe comes together in three simple parts, and once you understand the flow, it’s much easier than it looks.

Cake Batter

The base of this cake uses a coconut flour mixture, which keeps it nut free while still giving structure and softness when done correctly.

I adapted my fabulous Coconut Flour Muffin recipe to create this perfectly, nut free, keto yellow layer cake!

Making an easy zingy, lemony, creamy filling wasn’t hard at all. The biggest issue for some is your choice of keto sweetener to use.

Because coconut flour absorbs a lot of liquid, the combination of eggs, sour cream, butter, and heavy cream is essential. This is what creates that moist, tender crumb instead of a dry texture.

Key ingredients in the cake:

• Coconut flour
• Monk fruit allulose sweetener
• Sour cream
• Heavy cream
• Eggs
• Lemon extract

Lemon Cream Filling

The filling is where this cake really shines. It’s creamy, light, and full of lemon flavor without being overpowering.

It blends together into something that tastes like a cross between whipped cream and a soft cream cheese frosting.

You’ll use:

• Mascarpone cheese (or cream cheese)
• Monk fruit allulose
• Lemon juice + lemon zest
• Heavy whipping cream

Butter Crumb Topping

This simple topping adds texture and that bakery-style finish that makes this feel like a keto home bakery dessert.

Made with cold butter and coconut flour, it bakes into a lightly crisp, golden brown crumble that contrasts perfectly with the soft cake layers.

Best Sweeteners for This Recipe (Updated)

Over the years, I’ve tested a lot of sweeteners, and I no longer use Swerve in my recipes.

For this cake, the best results come from:

• Monk fruit allulose blend (confectioners)
• Liquid lemon stevia (optional, to enhance sweetness)

This combination avoids the cooling effect and gives a smoother, more natural sweetness. If you’re adjusting sweetness levels, always start small, taste, and adjust as needed.

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My Keto Sweetener Guide and 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. 

Tools to make an Italian Lemon Cream Cake

KitchenAid Mixer– Using both the paddle attachment for the cake ingredients and then using the whisk attachment to create a fluffy mascarpone filling, this mixer is my best friend!

Food Processor– The Butter Crumb topping is literally made in minutes with nice, cold butter, pulsing it in the food processor. You would have to cut the butter into the coconut flour for quite some time to create the same crumb topping effect. 

Spring Form Cake Pans-Spring form pans are one of the best kinds of cake pans, helping you easily remove delicate cakes without destroying the cake. I use two-9-inch spring form pans for this recipe. 

Ingredient Swaps 

If you’re missing an ingredient or need to make adjustments, here are the best swaps that still keep the texture and flavor on point.

Coconut Flour Substitutes

Coconut flour is very absorbent, so substitutions need to be done carefully.

• Do not swap 1:1 with almond flour
• If using almond flour:
  • Use about 3–4 times more
  • Reduce liquid slightly

Mascarpone Cheese Swap

If you don’t have mascarpone, you can still make this work beautifully.

• Cream cheese (full fat)
• Dairy-free cream cheese alternative

This will create a slightly tangier flavor but still a creamy, delicious filling.

Sour Cream Substitutes

Sour cream helps create moisture and richness in the cake.

Good alternatives include:

• Full-fat Greek yogurt
• Coconut cream (for dairy-free)
• Labneh

Xanthan Gum vs Glucomannan

Both help bind and stabilize the cake.

• Xanthan gum → more common, reliable structure
• Glucomannan → natural fiber, very powerful thickener
• Use one or the other—not both.

Xanthan gum is a common food additive that helps to thicken and stabilize foods, especially baked goods that are gluten free. It’s provides that texture that gluten would have provided.

It’s a soluble fiber that your body doesn’t breakdown and can’t digest so it doesn’t provide any calories or carbs. Some people don’t like to use it because it is a sugar derived typically from corn. If you’re not a fan of using xanthan gum, glucomannan is the next best choice.

Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form.

Because of its ability to soak up liquids, it is an impressive thickener and emulsifier. If you’ve never heard of it before, maybe you’ve tried shiritaki noodles? It is the main ingredient for those noodles and has very little carbs and calories. Either of these will work well in this recipe.

Helpful Tips for Best Results

Getting the texture right with a keto cake is all about the little details.

• Bring all ingredients to room temperature
• Don’t overmix the cake batter
• Use fresh lemon juice for the best lemon flavor
• Let the cake cool completely before assembling
• Store in an airtight container in the fridge

Serving Ideas

This cake is beautiful enough to serve as a whole cake for special occasions, but you can easily dress it up or keep it simple depending on your needs.

• Top with fresh berries
• Light dusting of powdered monk fruit
• Serve as a naked cake (skip sides if preferred)
• Add extra lemon zest on top for presentation

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent.

It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free.

Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

All my Italian family absolutely loved this copycat version of the Olive Garden Italian Lemon  Cream Cake! I enjoyed this for my birthday and would make it and take it to any party with non keto friends! It’s a show stopper! Enjoy! 

 Low Carb Italian Lemon Cream Cake (Keto, Nut Free)

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Keto Nut Free Italian Lemon Cream Cake

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent. It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free. Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Servings 16 servings

Calories 335kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

• 1 cup coconut flour
• 1/2 cup Monk fruit Allulose confectioners
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 teaspoon glucomannan or xanthan gum
• 1/2 cup sour cream
• 1/2 cup butter softened
• 1/2 cup heavy cream
• 1 teaspoon lemon extract
• 1/2 teaspoon lemon liquid stevia
• 6 large eggs

Filling

• 8 ounces mascarpone cheese or cream cheese, softened
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 cup heavy cream

Butter Crumb Topping

• 1/2 cup coconut flour
• 1 teaspoon lemon juice
• 1/3 cup Monk Fruit Allulose confectioners
• 1/4 teaspoon vanilla liquid stevia
• 1 stick butter cold, cut into pieces or 1/2 cup

Instructions

Cake

• Preheat oven to 350 degrees F. Grease two 9 inch spring form pans and set aside.
• Whisk together coconut flour, Sweetener, baking soda, powder, salt and glucomannan or xanthan gum. Set aside.
• To a stand mixer or use an electric hand mixer and a large bowl, add wet ingredients-the sour cream, softened butter, heavy cream, lemon extract and stevia and blend until combined. Add one egg at a time until combined. Pour in half the dry ingredients and blend until well combined. Add remaining dry ingredients until nicely incorporated.
• Pour cake batter evenly into each cake pan. Bake for 25 -30 minutes or until a toothpick in center comes out clean. Allow to cool 5 minutes then use a butter knife to loosen all around the edges of the cake. Allow to cool completely before removing the sides of the spring form pan.

Filling

• Place all the ingredients, except the heavy cream, into a clean medium bowl or stand mixer and blend until smooth using the paddle attachment. Taste and adjust sweetener if needed.

  Pour in the heavy cream with the whisk attachment, whisk on medium high until nice and smooth and thickened. Set aside in the refrigerator until the cake is cooked and cooled.

Butter Crumb Topping

• Place the dry ingredients into a food processor and process to combine. Add in cold butter. Pulse until crumbs form. Do not over process. Set aside.

Assemble

• Place one cake layer on your serving plate. Spread about 3/4 of the filling onto the cake, saving 1/4 of filling for the top layer.

  Place the second cake layer over the filling. Spread the remaining filling over the top.

  Carefully using your hands, sprinkle over the crumb topping over the top of the cake and sides, pushing lightly into the cake. Keep refrigerated until ready to serve.

Video

Notes

Net Carbs: 4g

This recipe was published first in January 2020 and updated in April 2021. 

Nutrition

Serving: 1serving | Calories: 335kcal | Carbohydrates: 8g | Protein: 6g | Fat: 31g | Saturated Fat: 19g | Cholesterol: 158mg | Sodium: 282mg | Potassium: 81mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1040IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 1mg

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

Keto Mini Mocha Cheesecakes

Coffee lovers and chocolate lovers looking for a decadent keto treat will love these mini mocha cheesecakes that are rich, satisfying, and actually support your goals, this recipe checks every box.

Unlike a traditional cheesecake made with sugar, flour, and a high-fat cheesecake filling, these low carb individual cheesecakes are designed for a keto diet, balanced macros, and stable blood sugar-without sacrificing flavor.

Even better? No water bath, no springform pan, and no complicated steps to make a batch of mini cheesecakes.

Most low carb cheesecakes are either too high in fat or too small to feel satisfying. This recipe solves both problems.

Instead of a traditional cheesecake filling made with heavy cream and lots of fat, these low carb mini cheesecakes use nonfat Greek yogurt and eggs to create a creamy texture with more protein and fewer calories.

You still get that decadent flavor, but in a way that helps:

• Support stable blood sugar
• Reduce cravings
• Keep you full longer
• Fit into my midlife macro approach

This recipe keeps things lighter and more balanced by using:

• Greek yogurt instead of heavy cream
• A naturally creamy cheesecake batter without excess fat
• A smart sugar substitute instead of regular sugar
• Just a small amount of coconut flour instead of almond flour or white refined flour.

The result is a dessert with a creamy texture that feels indulgent but fits your lifestyle. Nutritional information is located at the bottom of this page on the printable recipe card.

Tips for Best Results

Getting that perfect creamy mocha cheesecake texture is easy if you follow these tips:

• Use room temperature ingredients for smoother blending
• Don’t overmix—just scrape the sides of the bowl as needed
• Avoid overbaking—slightly soft centers are ideal
• No need for a water bath—these bake perfectly without it
• Chill fully before serving for best texture

Easy Swaps & Substitutions

Don’t Like Coffee Flavor?

No problem—you can still enjoy these as low carb cheesecakes:

• Skip espresso powder → chocolate version
• Add cinnamon for warmth
• Add peppermint for a holiday season dessert
• Use decaf instant coffee if sensitive

No Coconut Flour?

You can substitute:

• Almond flour or almond meal (if not nut-free) but please note you will need to use at least 3-4 tablespoons instead of one.
• Increase slightly and adjust for texture

Sweetener Options

Choosing the right sugar substitute matters. You can use any low carb sweetener you like but here are my favorites.

• Powdered monk fruit → best texture
• Allulose → no cooling effect
• Erythritol → can be used but may feel cooling

​My best tip to avoid an aftertaste is to use two sweeteners which help cancel out the after tastes of either.

I am using both chocolate liquid monk fruit and vanilla liquid stevia. Taste your batter before adding eggs to see if it’s sweet enough for you. 

Dairy Swaps

• Replace Greek yogurt with blended cottage cheese
• Use lactose-free yogurt if needed

Want a Cheesecake Base?

If you prefer a crust or cheesecake base, try:

• A low carb cookie crust
• Coconut flour + melted butter
• Press into the bottom before adding batter

Want to make them in a muffin tin?

​If you want to make these in a standard muffin cups pan, I would use paper cupcake liners or silicone liners or pan for easy removal.

You won’t be able to make 12 but you should be able to make at least 9 mini keto cheesecake bites with the basic ingredients in this easy recipe. 

Why This Works for Blood Sugar and the Keto Diet

These keto mini little cheesecakes are designed to support:

• Stable blood sugar
• Lower total carbs
• Higher protein for satiety

Per serving:

• Calories: 109
• Protein: 13g
• Fat: 3g
• Total Carbs: 9g
• Fiber: 3g
• Net Carbs: 6g

Because they’re balanced—not just high fat—they’re much easier to include in a sustainable routine.

Storage Tips

• Store in an airtight container in the fridge
• Best within 3 days
• Can be frozen for up to 1–2 months
• Thaw overnight in refrigerator

Midlife Macro Friendly Dessert

If you’ve been following me, you know I don’t believe in cutting out dessert. I just make them sugar free and work for me, not against me.

Instead, I focus on:

• Prioritizing protein
• Keeping carbs controlled
• Creating meals (and treats) that actually satisfy

These keto mini cheesecakes are a perfect example of that balance.

My Simple Mocha Topping (as shown)

​One of the best things about these mini mocha cheesecakes is how easy they are to dress up—even when you keep them right in the ramekins (no need to remove them or create extra work).

Here are a few simple, beautiful topping ideas you can use:

​This is what I did—and it’s quick, elegant, and perfect for photos:

• Lightly dust the tops with unsweetened cocoa powder
  • Use a mini strainer and gently tap for an even finish
• Leave cheesecakes in the ramekins for easy serving (and less mess)
• Add 2–3 whole coffee beans on top for a mocha look
• Pipe a small swirl of plain Greek yogurt in the center

Easy piping tip (no fancy tools needed):

• Add yogurt to a small ziplock bag
• Push it into one corner
• Snip the tip with scissors
• Pipe a simple swirl right into the center

It creates a clean, bakery-style finish without needing a piping bag.

Other Easy Topping Ideas

If you want to switch it up, here are more options that still keep things low carb and keto friendly:

• Sugar free whipped cream-Light, fluffy, and classic
• Dark chocolate shavings or melted chocolate drizzle-Adds richness and a more decadent feel
• Cocoa powder + cinnamon dusting-Great if you skip the coffee flavor
• Chopped sugar free chocolate chips-Adds a little texture

Keep It Simple (My Favorite Approach)

Honestly, these have such a naturally creamy texture and rich flavor, they don’t need much.

A simple dusting + a small swirl + a few coffee beans is more than enough to make them feel special without adding extra carbs or effort.

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

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Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 5 servings

Calories 109kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 cups nonfat plain Greek yogurt
• 2 large eggs
• 1/3 cup unsweetened cocoa powder
• 2 tablespoons chocolate collagen peptides
• 1 tablespoon coconut flour
• 1 teaspoon instant espresso powder
• 1 teaspoon chocolate liquid monk fruit or 1/2 cup low carb powdered sweetener
• 1 teaspoon vanilla liquid stevia or 1/4 cup low carb sweetener
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• pinch salt

Instructions

• Preheat the oven to 300 degrees F. Grease 5-8 ounce ramekins and set onto a small baking tray. Set aside.
• In a large bowl or stand mixer, add all ingredients and stir to combine.
• Divide batter evenly into each ramekin. Tap gently to level.
• Bake for 25-30 minutes or until set.
• Let come to room temperature removing ramekins from pan onto a wire rack, then refrigerate at least 2 hours, covered.
• Top with a dollop of plain Greek yogurt or sugar free whipped cream if desired. See other ideas above.
• Keep covered and refrigerated for up to 3 days in the fridge.

Notes

6 g net carbs, Midlife Macros™ Approved

See the instructional video on Pinterest.

Nutrition

Serving: 1serving | Calories: 109kcal | Carbohydrates: 9g | Protein: 13g | Fat: 3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.03g | Trans Fat: 0.004g | Cholesterol: 4mg | Sodium: 149mg | Potassium: 205mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3IU | Calcium: 106mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes appeared first on Sugar-Free Mom.

The Best Low Carb Ricotta Cake (Keto lemon almond cake)

If you’re from an Italian heritage, you most certainly know about using ricotta cheese in desserts. A traditional Italian ricotta cake is simple, elegant, and incredibly tender.

If you’ve only used ricotta cheese for savory dishes like lasagna, you are in for a delicious dessert surprise.

This keto ricotta cake is a low carb twist on a simple Italian cake — dense yet tender, lightly sweet, and bursting with bright lemon flavor from fresh lemon zest.

A touch of almond extract enhances the natural nuttiness of almond flour, creating the best part of this recipe: a tender cake with incredible creaminess from the ricotta cheese.

It’s the perfect keto cake to enjoy with a cup of coffee, serve as a weeknight dessert, or bring to a special gathering. Whether you follow a ketogenic diet, low carb lifestyle, or just want better blood sugar balance, this cake is a great option the whole family will love.

Easy Keto Ricotta Cake

One of the reasons this is such a great success recipe is that it uses simple ingredients you likely already have in your keto pantry.

No complicated steps. No artificial ingredients. No starchy root vegetables. Just wholesome, real-food baking.

This cake doesn’t rely on baking powder for lift. Instead, whipped egg whites folded into the cake batter create structure and lightness while still keeping that classic dense Italian texture.

The result? A delicious cake with soft peaks inside and golden edges on top.

If you’re brand new to keto recipes, this is a very simple directions type of recipe that gives you confidence in low carb baking.

Almond Flour or Almond Meal?

For this low carb ricotta cake, I use blanched almond flour for its fine texture and light color.

• Almond flour is made from blanched almonds with skins removed.
• Almond meal is made from whole almonds with skins on.

You can use almond meal, but expect a darker, slightly more rustic texture. Both are low carb options, but almond flour creates the most tender cake.

I also like Bob’s Red Mill Almond Flour as well as Anthony’s Almond flour. 

Can I Make This Nut Free?

Yes! If you need a nut free option, you can replace the almond flour with sunflower seed meal.

Sunflower seed meal is simply ground sunflower seeds and works beautifully as a low carb, keto-friendly substitute in many baking recipes. It keeps this ricotta cake tender while still fitting into a low carb or ketogenic diet.

How to Substitute

• Replace the almond flour with an equal amount of finely ground sunflower seed meal (by weight for best results).
• The texture will be very similar to almond meal.
• The flavor is slightly more earthy but still delicious.

Important Tip

Sunflower seed meal can sometimes react with baking soda or baking powder and turn slightly green.

This recipe does not use baking powder or baking soda, so that reaction is very unlikely. However, if you notice a faint green tint after baking, don’t worry — it’s completely safe and does not affect taste.

This makes it a great option for those avoiding almonds, following a nut free diet, or baking for a closed Christian group, school event, or family gathering where allergies may be a concern.

Why This Is The Best Keto Ricotta Cake

• Made with almond flour (not wheat flour)
• Sweetened with Monk Fruit Allulose confectioner’s sugar substitute
• No bitter aftertaste like some erythritol blend sweeteners
• Naturally gluten free
• Perfect balance of lemon flavor and almond extract
• Dense, moist crumb with fluffy egg whites folded to stiff peaks
• A great option for blood sugar control
• Stores beautifully in an airtight container

This recipe is proof you can enjoy essential keto desserts without sacrificing flavor or texture.

Tips for Success

• Make sure egg whites are whipped to stiff peaks using a clean bowl and electric mixer.
• Bring butter and ricotta cheese to room temperature before mixing.
• Use a large bowl for folding so you don’t deflate the egg whites.
• Gently fold using a silicone spatula to keep the batter light.
• Do not overmix once egg whites are added.
• Line your cake pan with parchment paper for easy removal.

Honestly I can’t think of an easier baking recipe than this one if you’re brand new to keto baking. Other recipes you might like are some of my no bake desserts, like my Raspberry Cheesecake Mousse or my No Bake Coffee Cheesecake!

Serving Ideas

• Serve with fresh select fruits like raspberries or strawberries.
• Add a dollop of heavy whipping cream or heavy cream whipped with vanilla.
• Enjoy with a cup of coffee for an afternoon treat.
• Make it in a bundt pan or layer cake style for special occasions.

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

It’s a great recipe whether you’re living a keto lifestyle, following a low carb diet, or simply looking for more natural sweetener options without zero calories artificial ingredients, this cake is a beautiful balance of tradition and health.

KETO ALMOND RICOTTA CAKE

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Keto Italian Almond Ricotta Cake

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

Prep Time 35 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 12 servings

Calories 274kcal

Author Brenda Bennett /Sugar Free Mom

Ingredients

• 1/2 cup butter softened
• 1 cup part-skim Ricotta cheese
• 4 eggs separated
• 1 teaspoon almond extract
• 3/4 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon vanilla stevia
• 1/4 teaspoon salt
• 2.5 cups almond flour or 250 grams
• 1 teaspoon lemon zest
• 1/2 teaspoon cream of tartar
• 1/3 cup slivered almonds

Instructions

• Preheat the oven to 325 degrees F. Grease a 9-inch round spring form pan.
• To a stand mixer or a bowl using a handheld mixer, add the butter, ricotta, egg yolks, almond extract, sweetener, stevia and salt. Blend until combined.
• Next add the almond flour and lemon zest and blend again until incorporated. Set aside.
• Add your egg whites to a clean mixing bowl with cream of tartar. Whip egg whites until stiff peaks form.
• Fold half of the egg whites into the almond mixture, then once combined fold in the remaining.
• Pour the batter into the pan and sprinkle with slivered almonds.
• Bake for 40-45 minutes until the edges are golden and a toothpick in the center comes out clean. Cool 10 minutes then use a butter knife to lossen edges before removing sides of spring form pan. Allow to cool completely then dust with confectioners to serve.
• Store in an airtight container in the refirgerator for up to 5 days.

Video

 

Notes

This recipe was first published in June 2019 and updated with video in February 2021.

Net Carbs: 4 g

Nutrition

Serving: 1slice | Calories: 274kcal | Carbohydrates: 6g | Protein: 9g | Fat: 24g | Saturated Fat: 7g | Cholesterol: 85mg | Sodium: 154mg | Potassium: 62mg | Fiber: 2g | Sugar: 1g | Vitamin A: 405IU | Vitamin C: 0.2mg | Calcium: 110mg | Iron: 1.3mg

The post Sugar Free Low Carb Keto Italian Almond Ricotta Cake appeared first on Sugar-Free Mom.

Healthy Single-Serving Gluten-Free Mug Cake  (Microwave, Air Fryer or Regular Oven)

If you’re a peanut butter lover with a serious sweet tooth, this healthy mug cake is about to become your favorite dessert.

This Sugar-Free Low-Carb Peanut Butter Mug Cake is:

• Keto friendly
• Gluten-free
• Grain-free
• Single serving
• Ready in minutes
• Made in a coffee mug or small bowl
• Blood sugar conscious

And the best part? It satisfies sweet cravings without sending you back into the pantry for “just a little bit more.”

I first published this keto mug cake recipe nearly 10 years ago. Back then I was deep into classic high-fat keto recipes. And while that approach works beautifully for many people, especially at first, things change in midlife.

If you’re here now, you probably already know that.

I’m Brenda Bennett, founder of Sugar Free Mom and creator of the Midlife Macros™ Method, and this updated version reflects what I teach today- moderate fat, higher protein, and intentional ingredients that help balance blood sugar for long-term health.

Let’s update this classic.

Why This Peanut Butter Mug Cake Still Works (10 Years Later)

When sweet cravings hit, they hit fast. And the mistake most people make?

They grab something that doesn’t actually satisfy them.

You eat it. You’re still unsatisfied.

You go back for something else. And before you know it, your calorie intake doubled.

That’s where peanut butter shines.

Natural peanut butter provides:

• Healthy fats
• Protein
• Deep peanut butter flavor
• Satiety that actually sticks

But here’s what I teach inside my Sugar Free Mom Tribe membership and weekly Midlife Macro meal plans:

Portion matters and balancing fat matters in midlife.

This single serving peanut butter cake gives you the flavor and comfort of a full-size cake without turning into an all-night grazing situation.

Why Coconut Flour Instead of Almond Flour?

You’ll notice I use coconut flour instead of almond flour here.

Coconut flour:

• Is higher fiber
• Lower net carb
• More absorbent
• Helps the cake rise properly in a microwave-safe mug

Almond flour works differently and would require a full recipe adjustment. Oat flour is not recommended for keto lifestyle or low-carb meals.

How to Make This Healthy Mug Cake

You can make this in:

• A microwave oven
• An air fryer
• A regular oven

Choose what works best for you.

Microwave Method (Fastest Option)

1. Microwave peanut butter for 20–30 seconds to soften.
2. In a small bowl or large mug, mix peanut butter with remaining ingredients until smooth cake batter forms.
3. Pour into greased microwave-safe mug or ramekin.
4. Cook on full microwave power for 60 seconds.
5. Check center with a toothpick.

If the center is still wet, cook an additional 15–20 seconds depending on your microwave power.

Cooking time varies slightly based on mug size and microwave oven strength.

Let cool slightly before eating.

Air Fryer Method (Better Texture)

If you’ve never tried air frying a mug cake- this might become your favorite method.

• Preheat air fryer to 320°F
• Place filled ramekin inside
• Cook 6–8 minutes
• Check center for doneness

This creates a more even cake rise and similar texture to a traditional peanut butter cake.

Regular Oven Method 

If making more than one:

• Preheat oven to 350°F
• Bake 10–15 minutes
• Toothpick in center should come out clean

You can also double the full recipe and bake in a small dish for a slightly larger cake.

Midlife Macro Swap: Peanut Butter Powder Version

If you’re following my Midlife Macros™ Method, this swap lowers fat and increases protein while keeping that peanut butter flavor.

Instead of:

1 tablespoon natural peanut butter

Use:

• 2 tablespoons sugar free peanut butter powder
• 1.5 tablespoons water to rehydrate

You may need an extra tablespoon almond milk to maintain similar texture.

Why this works for midlife:

• Lower fat intake on deficit days
• Higher protein per calorie
• Still balances blood sugar
• Easier to stay within daily macros

This is especially helpful for women over 40 who notice weight gain despite staying low carb and/or keto.

Classic high-fat keto recipes are not “wrong.” But in midlife, we often need a little bit more strategy.

Can I Use Almond Butter?

Yes. Almond butter works beautifully for a slightly milder flavor.

Can I Use Dairy Milk?

You can, but almond milk keeps it lower carb.

Why Didn’t My Cake Rise?

Make sure baking powder is fresh and you don’t overmix the cake batter.

Can I Make This Nut-Free?

Use sunflower seed butter and swap almond milk for coconut milk.

Why I Updated This Recipe

Ten years ago, I would have told you more fat was always better.

Today, as a certified nutritional therapy practitioner, keto coach, and life coach for women in midlife, I teach balance.

We focus on:

• Nutrient-dense whole foods
• High protein
• Moderate fat
• Intentional portions
• Long-term health

This recipe now fits beautifully into my weekly Midlife Macro meal plans inside the Sugar Free Mom Tribe community.

Because dessert isn’t the problem.

Lack of structure is. And a healthy single serving mug cake like this gives you structure.

If you’re a peanut butter lover with sweet cravings, this keto mug cake recipe is one of the easiest ways to stay on track.

It’s:

• A healthy mug cake
• A low carb mug cake
• A gluten-free mug cake
• A quick keto dessert
• A single serving solution
• Perfect for special occasions or just a random Tuesday

And whether you use natural peanut butter or peanut butter powder, you’re choosing intention over impulse.

That’s the difference.

1- Minute Sugar Free Peanut Butter Mug Cake

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Sugar-Free Low Carb Keto Peanut Butter Mug Cake

If you’re a peanut butter lover with sweet cravings, this keto mug cake recipe is one of the easiest ways to stay on track.

Course Dessert

Prep Time 2 minutes minutes

Cook Time 1 minute minute

Total Time 3 minutes minutes

Servings 2 servings

Calories 102kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 tbsp sugar free peanut butter powder unsweetened
• 1.5 tbsp water
• 2 tbsp coconut flour
• 1 egg beaten
• 2 tbsp unsweetened almond milk
• 1/4 tsp baking powder
• 1/4 tsp vanilla extract
• 1/2 tsp vanilla or toffee flavored liquid stevia

Optional Topping for 1 cake

• 1 tbsp sugar free peanut butter powder
• 2 tbsp heavy whipping cream
• 1/4 tsp vanilla liquid stevia

Instructions

• Mix the peanut butter powder with the water until a smooth paste. Grease 2- 8 ounce- ramekins.
• Stir in the remaining ingredients in with the peanut butter powder until well combined.
• Evenly pour the batter into the greased ramekins.

  Microwave each ramekin for 1 minute then check the center of the cake with a toothpick. If it comes out clean, let cool slightly and enjoy. If it's still slightly wet on the toothpick, microwave for another 20-30 seconds.
• To make topping simply add to a stand mixer and blend on high until desired texture or use a hand mixer to whip.
• Add desired topping once cake is cool.

  To make a layered cake as in the pictures, place some frosting on one cake, then place second cake on top of the other. Add the rest of the topping and enjoy.

Notes

3 g net carbs per 1 mug cake

This recipe was first published in June 2016 using natural no sugar added peanut butter. If you wish to use that, use 1 tbsp and remove the water in this recipe that was needed for the pb powder. 

Brenda’s Notes:

• You can bake this in the oven at 350 degrees for about 10-15 minutes or until a toothpick in center comes out clean.
• Nutrition info does not include optional topping.
• Makes this Nut Free: You can replace the unsweetened almond milk with coconut milk if desired but this will increase the calorie amount. Use sunflower seed butter to replace peanut butter. 
• To make this layered cake for 2, double the topping recipe. 

Nutrition

Serving: 1mug cake | Calories: 102kcal | Carbohydrates: 7g | Protein: 8g | Fat: 5g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 77mg | Potassium: 51mg | Fiber: 4g | Sugar: 1g | Calcium: 22mg | Iron: 0.04mg

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

Midlife Macros Friendly Lemon Tiramisu

If you’ve been following my recipes for any length of time, you know I love experimenting with low-carb desserts, keto desserts, and creative ways to turn classic Italian favorites into something that actually works for midlife bodies. This new creation might be one of my favorites yet.

Instead of using individual cakes or a sheet pan pancake recipe, I turned my lemon soufflé cake into a full 9 x 13 cake, sliced it into strips just like lady fingers, and used it as the soft sponge layer for a lemon tiramisu recipe. The result? A featherlight, creamy, perfectly balanced dessert that feels indulgent but still fits beautifully into a midlife macro approach.

This is not just another keto tiramisu recipe. It’s a smart, satisfying low-carb dessert that delivers incredible texture, bright lemon flavor, and that classic Italian dessert tiramisu experience—without the high fat or sugar crash.

Why Lemon Soufflé Cake Works So Well as a Sponge Cake

A traditional recipe for tiramisu relies on lady fingers or sponge cake layers dipped in a coffee soak while staying soft and delicate. The moment I sliced my individual lemon soufflé cake, I knew it was the perfect choice for a low-carb tiramisu.

Here’s why it works so well:

• The cake has a naturally creamy texture and perfect texture when baked properly
• It slices cleanly into single layer strips similar to homemade ladyfingers
• It stays tender even after chilling
• It absorbs flavor beautifully without turning soggy

Because this cake uses whole eggs, egg yolks, and beaten egg whites, and dried egg whites you get that classic airy structure similar to a traditional Italian sponge cake. When the whipped egg whites reach stiff peaks, they create lift without heaviness, which is key for tiramisu-style desserts.

This makes it a nice substitute for traditional lady fingers and a great option for anyone following a low‑carb diet, keto diet, or simply looking for a lighter dessert.

Turning a Lemon Cake into Lemon Tiramisu

Instead of a coffee liqueur soak or strong coffee used in traditional Italian tiramisu, this version leans into lemon flavor. Think bright, fresh, and slightly tangy—perfect for spring, dinner parties, or any special occasion.

The lemon elements come from:

• Lemon juice for brightness
• A light lemon syrup soak
• Optional lemon curd layered into the mascarpone mixture
• Garnishes like lemon slices or fresh berries

My lemon soufflé cake recipe that made individual servings now becomes the base, sliced into strips and layered just like coffee‑soaked savoiardi biscuits would be in a classic tiramisu. See the souffle cake recipe for swaps for the dried egg whites.

The Creamy Lemon Layer: Greek Yogurt + Cream Cheese Balance

For this version, I didn’t use heavy cream or whipped cream at all. Instead, I created a lighter, higher-protein layer using nonfat plain Greek yogurt combined with cream cheese, which turned out to be the perfect balance for a true midlife macro dessert.

This swap keeps the dessert creamy and satisfying without adding unnecessary fat, while still delivering that classic tiramisu-style richness.

What I Used Instead of Heavy Cream

• Nonfat plain Greek yogurt for protein and structure
• Cream cheese for richness and body
• Vanilla extract for flavor
• Monk fruit sweetener to keep it sugar free

When blended together in a large bowl using a hand mixer or electric mixer, the result is a smooth, lightly tangy cream with a beautifully creamy texture that pairs perfectly with the lemon sponge cake layers.

Why This Works So Well (Even Without Low‑Fat Cream Cheese)

I want to clarify something important here: while I used nonfat plain Greek yogurt, I did not use low‑fat cream cheese. I used regular American cream cheese.

Mascarpone cheese and cream cheese are actually closer nutritionally than many people realize. Mascarpone is slightly higher in fat, but both provide richness, structure, and mouthfeel. The key difference in this recipe is that pairing full‑fat cream cheese with nonfat Greek yogurt creates a balanced middle ground.

Here’s why this combination still works beautifully for midlife:

• Cream cheese provides the fat needed for satiety and flavor
• Greek yogurt adds protein and lightness
• The overall fat load is lower than a heavy‑cream‑based tiramisu
• Texture stays creamy, not dense or greasy

This approach supports a low‑carb diet and midlife macro goals without chasing ultra‑low‑fat swaps that often sacrifice satisfaction. You get enough fat to feel full, enough protein to stabilize blood sugar, and a dessert that still feels like the real thing.

Assembly Tips for Best Results

To assemble this lemon tiramisu using the soufflé cake:

1. Bake the lemon soufflé cake in a 9 x 13 pan lined with parchment paper
2. Allow the cake to cool completely
3. Slice into strips similar in size to keto ladyfingers
4. Lightly brush or spoon lemon syrup over each layer
5. Spread an even layer of mascarpone cream
6. Repeat layers, finishing with mascarpone on top

Cover with plastic wrap and chill for several hours or overnight. This resting time allows the flavors to meld and gives the dessert its signature structure

Texture, Flavor, and Why This Works for Midlife

One reason this classic dessert feels so satisfying is the balance. You get:

• Protein from eggs and dairy
• Moderate fat for satiety
• Lower carbs than traditional tiramisu

For women in midlife, a keto dessert recipe that combines protein and fat help stabilize blood sugar and reduce cravings. This is why this dessert works so well within a midlife macro framework and low carb diet or keto diet—it supports your goals instead of derailing them.

It’s indulgent enough to satisfy a sweet tooth, yet light enough that you don’t feel weighed down.

Variations and Fun Facts

• Layer in fresh berries for contrast
• Use a spring form pan for a more traditional presentation
• Try individual servings next time for dinner parties

Fun fact: Traditional tiramisu relies on raw eggs, often made using a double boiler to create a featherlight zabaglione. This version avoids raw eggs while still delivering that classic airy feel.

Storage and Make-Ahead Tips

This is my new favorite dessert and actually gets better with time. Store covered in the refrigerator for up to 4 days. The flavors deepen, and the cake layers stay soft without falling apart.

Sugar Free Lemon Keto Tiramisu Cake

Print

Quick Low Carb Gluten Free Keto Lemon Tiramisu

It’s an ideal make‑ahead low‑carb tiramisu, perfect for entertaining or enjoying a slice throughout the week.

Brenda Bennett, creator of the Midlife Macro Method

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 9 pieces

Calories 180kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Lemon Souffle Lady Fingers

• 6 eggs separated, room temperature
• 1 teaspoon white vinegar or cream of tartar
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup unflavored dried egg whites or see above for swaps
• 1 tbsp lemon juice and zest
• 2 tsp lemon stevia
• 2 teaspoons baking powder
• pinch salt

Lemon Cream Cheese Filling

• 12 ounces cream cheese or mascarpone
• 2 cups nonfat plain Greek yogurt
• 1/3 cup low carb powdered sweetener
• 2 tablespoons lemon juice and zest
• pinch salt
• 1 teaspoon lemon extract optional
• 1 teaspoon lemon liquid stevia optional

Lemon Syrup

• 1/4 cup water
• 1/4 cup lemon juice
• 1/4 cup low carb powdered sweetener

Instructions

Lemon Souffle Lady Fingers

• Preheat oven at 325 degrees F. Grease a 9 by 13 baking 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 large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
• Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
• Pour the batter into the 9 by 13 baking pan.
• Bake on the middle-lower rack for 40–45 minutes, rotating the pan once at about the 25-minute mark.
• The cake is done when the center is set, springs back lightly when touched, and a toothpick inserted into the center comes out clean or with a few moist crumbs (not wet batter).
• Remove from the oven and allow the cake to cool completely in the pan before lifting out or slicing. This step is essential for structure.

  Once fully cooled, slice the cake into strips resembling ladyfingers and set aside. I was able to make 30.

Lemon Cream Cheese Filling

• Place the cream cheese, Greek yogurt, powdered sweetener, lemon juice, zest and salt into a stand mixer with the paddle attachment or into a large bowl and using a hand electric mixer to blend until smooth.
• Taste mixture and decide if it's lemony enough. If not add the lemon extract. Also decide if you need any additional sweetener like the lemon stevia. Place in the fridge until ready to assemble.

Lemon Syrup

• In a small bowl or measuring cup, combine the water, lemon juice, and low-carb powdered sweetener.

  Whisk well until the sweetener is fully dissolved. (No heating needed—the powdered sweetener dissolves easily in the liquid.)

  Set aside and use to lightly brush or spoon over the lemon soufflé cake layers during assembly.

  Tip:

  This syrup is meant to gently moisten the cake, not soak it. A light hand keeps the layers soft but structured.

Assembly

• Choose an 8 by 8 serving dish or baking dish for assembly. This recipe makes three layers when assembled in an 8×8 square glass dish, creating a taller, more traditional tiramisu-style dessert.

  Place a single layer of the lemon soufflé cake strips on the bottom of the dish.

  Lightly brush with lemon syrup.

  Spread an even layer of the lemon cream cheese filling over the cake.

  Repeat layers—cake, syrup, cream—until all components are used, finishing with the cream layer on top.

  Cover and refrigerate for at least 4 hours, preferably overnight, to allow the layers to set and flavors to meld.

  Before serving, garnish if desired with lemon zest, sugar-free sprinkles, or a light dusting of powdered low-carb sweetener.

Video

Notes

Net carbs: 3.6g

There are 12 servings in this dessert, but if you prefer to make 9 servings your nutritional data will change to:

Calories: 240, Carbs: 6g, Protein: 16g, Fat: 17g, Fiber: .1g Net Carbs: 5.9g

Lady Fingers sponge is adapted from my lemon souffle cakes. 

Nutrition

Serving: 1piece | Calories: 180kcal | Carbohydrates: 4g | Protein: 12g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 31mg | Sodium: 203mg | Potassium: 178mg | Fiber: 0.04g | Sugar: 3g | Vitamin A: 383IU | Vitamin C: 3mg | Calcium: 108mg | Iron: 0.1mg

The post Quick Low Carb Gluten Free Keto Lemon Tiramisu appeared first on Sugar-Free Mom.

High Protein Lemon Soufflé Cakes

These are not pancakes and not dense cakes and they are not made with cream cheese or cottage cheese. They’re light, fluffy, individual soufflé-style cakes made with simple ingredients and baked gently for the best fluffy texture.

Each keto lemon cake is:

• High protein
• Low carb
• Keto-friendly
• Made without almond flour or coconut flour
• Perfect as a healthy dessert or light treat any day of the week
• ​Tangy lemon flavor
• Great for meal prepping

From Sheet Pan Pancake to Soufflé Cake

These sugar free lemon soufflé cakes actually started as a recipe development experiment during one of my Facebook Live cooking shows.

I originally adapted the batter from my sheet pan pancake recipe, testing it as individual cakes using lactose-free whole-milk ricotta and baking at 350°F. While they tasted good, they browned too quickly and were slightly dry in the center.

That’s when I knew the recipe needed refining.

On the next test, I:

• Swapped ricotta for plain nonfat Greek yogurt
• Lowered the oven temperature to 325°F
• Baked them low and slow for 25–28 minutes
• Folded the egg whites gently for maximum lift

The result? Light, fluffy, perfectly cooked lemon soufflé cakes with a soft center and golden tops, no dryness at all. This version is the clear winner.

Why Greek Yogurt Works So Well

Using nonfat plain Greek yogurt instead of ricotta makes these:

• Lighter in texture
• Higher in protein
• Lower in fat
• Easier for most people to find and use

Greek yogurt keeps the cakes moist without weighing them down, which is especially important when you’re baking with egg whites and egg white protein powder.

It also makes these cakes a great snack option to enjoy for anyone following:

• A low-carb diet
• A keto diet
• Or my Midlife Macro Method

Perfect for Midlife Macros

These lemon soufflé cakes fit beautifully into Midlife Macros, especially if you’re someone who still wants dessert, just in a smarter way.

Each individual cake has:

• High protein to support muscle and metabolism
• Very low net carbs and lower fat
• Just enough fat to feel satisfying
• No regular sugar and no flour

They’re ideal for:

• A planned keto dessert on a maintenance day or even on a deficit day since the calories are so low, which was completely unintentional on my part but it works!
• A lighter sweet treat when cravings hit
• Anyone focused on balancing blood sugar and choosing nutrient-dense whole foods

This is exactly what I mean when I say you don’t need to eliminate desserts, you just need better options.

What Makes These Soufflé-Style

The key to the fluffy texture is whipped egg whites.

By separating the eggs and whipping the whites to stiff peaks (with a little white vinegar for stability), then gently folding them into the yolk mixture, you create natural lift without flour.

These cakes:

• Puff up beautifully while baking
• Gently settle as they cool (that’s normal for soufflés)
• Stay soft and airy inside

They’re best served:

• Slightly warm or fully cooled and chilled
• Topped with Greek yogurt or if you really want to indulge add some of my sugar-free whipped cream!
• Finished with fresh berries or extra lemon zest

Can I swap the Greek yogurt for ricotta cheese?

Yes. I originally tested these lemon soufflé cakes using lactose-free whole-milk ricotta during a Facebook Live cooking show showing my recipe development using my sheet pan keto pancake recipe as the base.

That version baked faster at a higher temperature and browned more quickly, which made the centers slightly drier. While ricotta works, I found that plain nonfat Greek yogurt produces a lighter, fluffier texture when baked at a lower temperature.

If you use ricotta:

• Use ¾ cup whole-milk ricotta
• Bake at 325°F
• Expect a slightly denser, more cake-like texture

What can I use instead of egg white protein powder?

The egg white protein powder helps give these lemon soufflé cakes structure and keeps them high in protein without adding flour.

If you don’t have egg white protein powder, here are your best options:

Option 1: Whey Protein Powder (Best Swap)

• Use ½ cup unflavored whey protein powder
• Texture will be slightly softer and less airy
• Works well for a cake-style result

Option 2: Collagen Peptides

• Use ½ cup collagen peptides
• Results will be softer and more custard-like
• Collagen does not provide the same structure, so expect less lift

Can I use almond flour or coconut flour instead of protein powder?

No — those are not good substitutes in this recipe.

Almond flour and coconut flour:

• Change the texture completely
• Add unnecessary carbs and fat
• Turn this into a dense cake instead of a light soufflé

This recipe was designed to be flourless for a reason.

Can I use sour cream instead of Greek yogurt?

Yes, sour cream works structurally, but the texture will be different.

Sour cream creates:

• A richer crumb
• Slightly less lift
• More browning at higher temperatures

Greek yogurt keeps these cakes lighter and more soufflé-like, which is why it became my final choice.

Storage Tips

• Store in an airtight container in the refrigerator for up to 5 days
• Freeze for up to 3 months
• Thaw overnight in the fridge and enjoy cold or gently warmed

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 High Protein Low Carb Keto Lemon Soufflé Cake

If you love lemon desserts, want something quick and easy, and still care about your macros, these keto-friendly lemon soufflés check all the boxes.

They’re proof that low-carb meals and desserts don’t have to feel restrictive, they can feel elegant, satisfying, and delicious. If you make these, I’d love to hear what you think.

— Brenda Bennett, creator of the Midlife Macro Method

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 8 souffle cakes

Calories 88kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated, room temperature
• 1 teaspoon white vinegar or cream of tartar
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup unflavored egg white protein powder or see above for swaps
• 1 tbsp fresh lemon juice and zest
• 2 tsp lemon stevia
• 2 teaspoons baking powder
• pinch salt

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 large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
• Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
• Pour the batter into the mold and you will have extra so you can either free form two more or use two ramekins.
• 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.
• Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Video

Nutrition

Serving: 1souffle cake | Calories: 88kcal | Carbohydrates: 2g | Protein: 11g | Fat: 4g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.004g | Monounsaturated Fat: 0.01g | Trans Fat: 0.001g | Cholesterol: 1mg | Sodium: 80mg | Potassium: 129mg | Fiber: 0.03g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 0.1mg

The post Easy High Protein Low Carb Keto Lemon Soufflé Cake appeared first on Sugar-Free Mom.

Cannoli Keto Mug Cake

If you’ve ever found yourself craving something sweet late at night, standing in the kitchen wondering if it’s worth baking an entire cake just to satisfy that craving, this Sugar-Free Low Carb Keto Cannoli Mug Cake for Two is exactly what you need.

This recipe was first published back in 2015, and it’s still one of my most popular low-carb desserts today — which honestly makes me smile because at the time, keto mug cakes weren’t everywhere yet.

In fact, layering mug cakes into an actual “mini cake” wasn’t something I saw many bloggers doing at all back then. It was one of those why hasn’t anyone done this yet? moments.

Fast forward years later, and mug cakes are everywhere — but this one still stands out because it’s perfectly portioned, quick, satisfying, and tastes like a true Italian cannoli-inspired dessert without the sugar overload.

If you’re someone who struggles with sweet tooth cravings, blood sugar balance, or portion control — especially at night — this recipe was made for you.

Why Keto Mug Cakes Are One of My Favorite Low-Carb Desserts

I’ve been creating sugar-free, low-carb, and keto recipes for nearly two decades now, and keto mug cakes remain one of my favorite tools for long-term success.

Here’s why:

• They’re perfectly portioned desserts

• No leftovers sitting on the counter calling your name

• Quick enough to make even on a busy weeknight

• Ideal for people learning to balance blood sugar

• Great for anyone coming off my 30-day sugar elimination diet or sugar detox

Instead of baking a full cake and relying on willpower, mug cakes help you work with your biology, not against it.

This keto cannoli mug cake part is divided into 4 servings and truly fulfills that sweet tooth craving without turning into an all-night grazing situation.

And because this recipe makes two layers, it feels special — like a real dessert — not just “diet food in a mug.”

A Note on Cake Decorating (or Lack Thereof)

I’ll be honest — I am not a cake decorator.

Never have been. No ambition to become one. I care far more about taste, texture, and ingredients than whether my frosting is perfectly smooth. Give me creamy frosting, plop it on, add toppings, and I’m happy.

So if your layered mug cake looks a little rustic? Perfect. We’ll call it artisan. 😉

I feel no shame in calling myself a lame cake decorator. It’s an art and clearly a skill I have not mastered. Does it mean my cake is anything else than amazing in taste, certainly not. So I hope you can look past the flaws.

Microwave OR Oven Directions — Your Choice

One of the best parts about this sugar-free low carb cannoli mug cake is that you can make it in the microwave OR the oven, depending on what you prefer.

Microwave Directions

Perfect when you want dessert now.

• Mix the dry ingredients in a bowl

• Add the wet ingredients and whisk

• Pour into greased ramekins

• Microwave one at a time for about 1 minute each

You’ll have two small cakes ready in under 2 minutes total.

Oven Directions

Ideal if you don’t use a microwave or want a slightly firmer texture.

• Preheat oven to 350°F

• Bake for 10 minutes

• Let cool completely before frosting

Both methods work beautifully — choose what fits your lifestyle.

Coconut Flour vs Almond Flour in Mug Cakes

This recipe uses coconut flour, which behaves very differently than almond flour.

Coconut flour:

• Is more absorbent

• Requires fewer dry ingredients

• Creates a lighter, sponge-like texture

• Works well for microwave baking

Almond flour mug cakes tend to be heavier and oil-dense, and some people say a bit “grainy”, while coconut flour allows this cake to stay light — perfect for layering.

Tools to Make Low Carb Keto Mug Cake

Glass mixing bowls-Having a glass mixing bowl set of multiple sizes is really useful because they can go in the microwave or over a sauce pan of simmering water to melt chocolate or anything else. 

Shallow Quiche Ramekins– These quiche ramekins make layering a mug cake much easier as they are flatter then using a standard sized ramekin. 

Cake Decorating Turntable-If you want to decorate better than I have, it’s best to just invest in a nice turntable with appropriate spatulas for decorating. 

Cannoli Flavor Without the Sugar

Traditional cannoli filling relies heavily on sugar. This version keeps the classic cannoli flavor using:

• Almond extract

• Liquid stevia

• Creamy cannoli frosting

• Optional sugar-free chocolate chips

• Chopped pistachios (traditional for cannoli)

You can customize the frosting based on your needs — dairy-free, nut-free, or classic cream cheese-based.

Sugar-Free Frosting Options

Nutrition information does not include frosting, since you can choose what works best for you.

Popular options:

• Vanilla Cream Cheese Frosting
• Vanilla Butter Cream Frosting
• Chocolate Buttercream Frosting
• Peanut Butter Buttercream Frosting
• Cannoli Frosting

This cake is essentially a neutral low-carb base, which makes it incredibly versatile.

Why This Recipe Still Matters Today

This isn’t just a mug cake.

It’s a reminder that you don’t need to eliminate dessert to be healthy — you just need better options. Perfectly portioned desserts like this help you enjoy food while still supporting long-term health, blood sugar balance, and sustainability.

That’s why this is my favorite keto dessert recipe that has stood the test of time — and why it’s still just as relevant today as it was in 2015.

More Keto Low Carb Mug Cakes

Keto Chocolate Mug Cake

Keto Peanut Butter Mug Cake

Keto Red Velvet Mug Cake for Two

Keto Cinnamon Roll Mug Cake

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?  

Sugar Free Low Carb Cannoli Mug Cake for Two

Print

Sugar Free Low Carb Keto Cannoli Mug Cake for Two

Course Dessert

Prep Time 5 minutes minutes

Cook Time 2 minutes minutes

Total Time 7 minutes minutes

Servings 4 servings

Calories 184kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 3 tbsp coconut flour
• 1 tbsp ground flaxseed
• 1/8 tsp salt
• 1/2 tsp baking powder
• 1/4 cup heavy cream
• 2 eggs
• 1/4 tsp almond extract
• 1 tsp vanilla liquid stevia (use any sweetener you prefer, here's my Sweetener guide & conversion chart)
• 1 cup Cannoli frosting
• Garnish with chopped pistachios chocolate chips

Instructions

• In a bowl whisk all ingredients together except frosting.
• Once combined well, pour mixture into two greased 7 ounce quiche ramekins.

Microwave

• Bake one at a time for 1 minute each or until toothpick in center comes out clean.

Oven

• Place cakes in a preheated 350 degree oven and bake for 10 minutes and golden brown or until a toothpick in center comes out clean.
• Allow to cool completely before frosting and decorating.

Video

Notes

Net Carbs for 1/4 the Cake: 3 grams

This recipe was first published in August 2015 and updated in June 2020. 

Nutrition

Serving: 1serving | Calories: 184kcal | Carbohydrates: 5g | Protein: 5g | Fat: 15g | Saturated Fat: 4g | Cholesterol: 81mg | Sodium: 116mg | Potassium: 114mg | Fiber: 2g | Vitamin A: 120IU | Calcium: 46mg | Iron: 0.6mg

The post Sugar Free Low Carb Keto Cannoli Mug Cake for Two appeared first on Sugar-Free Mom.

Easy Keto Lemon Mug Cake

There is just something about tangy lemon flavor that feels like hope in dessert form. Bright. Fresh. Clean. Even in the dead of winter here in New England, the smell of lemon instantly reminds me that spring will come again.

This Sugar-Free Lemon Mug Cake is one of those recipes I keep coming back to year after year, (first published in March 2015)—especially when I want a single serving sweet treat without leftovers calling my name from the counter.

It’s also one of the easiest recipes the next time you are craving a lemon dessert!

 It’s:

• Low carb and keto diet friendly
• Gluten free, grain free, and nut free
• Made with coconut flour (not almond flour)
• A true single serving with built-in perfect portion control
• Just 3 net carbs per serving

It’s the easiest way to satisfy a sweet tooth without blowing your goals.

Why Lemon Has Always Been My Go-To

I’m a lemon lover—always have been.

Lemon in my water, lemon in my seltzer and in lemon recipes as much as possible.

Sugar-Free Frozen Lemonade, this Strawberry Lemon Sorbet, and these delicious No Bake Lemon Cheesecake bars have been reader favorites for years.

But lemon is also personal for me.

When my throat feels scratchy or sore, I’ve literally taken the juice of an entire lemon as a quick shot. It might sound intense, but it works better for me than anything else I’ve tried. Lemon has always symbolized healing, freshness, and getting back on track—especially during cold, snowy months.

This mug cake was born out of that same mindset: something comforting, simple, and supportive.

The Testing Behind This Recipe

Before this recipe ever went live, I tested it four different times.

• Coconut flour only
• Coconut flour with flaxseed
• One egg vs two eggs
• More lemon juice vs less lemon juice

I was looking for fluffy texture, not rubbery. Moist, not dry. Lemon-forward but not overpowering.

This version is the winner.

Even if you think you don’t like coconut—trust me—the coconut flavor is not noticeable here. The lemon is the star. My youngest, who hates coconut in every form, absolutely loved this.

Sugar-Free Lemon Mug Cake Ingredients

Dry Ingredients

• Coconut flour
• Baking powder
• Pinch of salt

Wet Ingredients

• Egg
• Fresh lemon juice
• Heavy cream (or coconut cream)
• Lemon liquid stevia

Using coconut flour is essential here. Almond flour cannot be swapped evenly—the texture will not work.

Coconut Flour & Allergies: Let’s Clear This Up

I get this question almost daily.

Is coconut a tree nut?

Botanically speaking, coconut is actually a fruit (a drupe, like a peach with a pit). While the FDA classifies coconut as a tree nut for labeling purposes, it is not a botanical nut.

My own son was diagnosed with a peanut and tree nut allergy at age two. He has safely eaten coconut for years without issue.

That said, if you have allergies, always check with your allergist.

The American College of Allergy, Asthma & Immunology explains that while coconut reactions are possible, most people with tree nut allergies tolerate coconut just fine.

Why This Is the Perfect Mug Cake

This is one of those low carb mug cakes that actually works:

• Uses a microwave-safe mug or small ramekin
• No fancy equipment
• No leftover cake sitting on the counter
• Ready in about 1 minute of cooking time

It’s ideal for anyone following a low-carb lifestyle, ketogenic diet, or anyone simply wanting better portion control.

Easy Lemon Mug Cake Frequently Asked Questions

Can I make this dairy free?

Yes. Swap the heavy cream for canned coconut cream.

Can I use a different low-carb sweetener?

Absolutely. Use any low-carb sweetener you prefer. If you need help adjusting amounts, my Sweetener Guide & Conversion Chart makes it easy.

What size ramekin should I use?

A 7-ounce ramekin works best. You can also divide the batter into two smaller ramekins for 2 single servings of this sugar-free mug cake.

Can I bake this instead of microwaving?

Yes.

• Preheat oven to 350°F
• Bake for 10 minutes or until a toothpick comes out clean

What’s the frosting shown in the video?

That’s my sugar-free vanilla buttercream frosting—totally optional but delicious.

Why I Still Love This Recipe Years Later

This recipe may be simple, but it represents everything I believe in now more than ever:

• No all-or-nothing thinking
• No white-knuckling through cravings
• Simple recipes that support long-term health

Sometimes the best dessert is the one that lets you enjoy a few bites and move on—satisfied, not spiraling.

And if you’re someone who loves lemon as much as I do, this one never disappoints.

More Keto Mug Cake Recipes

Keto Peanut Butter Mug Cake

Keto Chocolate Mug Cake

Keto Cannoli Mug Cake

Keto Red Velvet Mug Cake

More Sugar Free Lemon Recipes: Lemon Cheesecake Mousse, Lemon Custard Pie, Crock Pot Lemon Blueberry Cake.

Other Low Carb Recipes You Might Like:

• 1 Minute Sugar Free Chocolate Mug Cake
• Pumpkin Chocolate Chip Mug Cake
• Red Velvet Couples Mug Cake
• Carrot Cake Mug Cake

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

Sugar-Free Lemon Mug Cake

Prep Time 3 minutes minutes

Cook Time 1 minute minute

Total Time 4 minutes minutes

Servings 2 cakes

Calories 119kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 egg
• 2 tablespoons lemon juice and lemon zest optional
• 2 tablespoons heavy cream
• 1/2 teaspoon lemon liquid stevia or 1/4 cup low carb granular sweetener
• 2 tbsp coconut flour
• 1/4 teaspoon baking powder
• pinch salt

Instructions

• Whisk the egg, lemon juice, cream and stevia together in a small bowl.
• Stir in the coconut flour, baking powder and salt.
• Pour batter evenly  into two  7 ounce ramekins or or 1 microwave-safe mug or bowl.
• Microwave 1 minute then in 30 second intervals for each lemon cake or until toothpick in center comes out clean.
• Top with sugar free whipped cream if desired!

Oven instructions

• Preheat your oven to 350 degrees F. Bake for 10 minutes or until a toothpick in center comes out clean.

Video

Notes

Net Carbs: 3 g

This recipe was first published in March 2015.

Nutrition

Serving: 1cake | Calories: 119kcal | Carbohydrates: 5g | Protein: 3g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 81mg | Sodium: 47mg | Potassium: 80mg | Fiber: 2g | Vitamin A: 120IU | Vitamin C: 5.8mg | Calcium: 34mg | Iron: 0.4mg

The post Easy Keto Nut Free Low Carb Sugar Free Lemon Mug Cake appeared first on Sugar-Free Mom.

Sparkling Sugar Free Champagne Cupcakes

It’s the day after Christmas and I’m sure with all the feasting and indulging, desserts may be the last thing on your mind. But we all know that the holidays aren’t officially over until New Year’s Day!

Whatever your plan for New Year’s Eve, this keto champagne cupcake recipe is the one you need to make for any special occasion, but especially to ring in the new year!

Making recipes without sugar, gluten and low carb is always challenging, but it’s something I am committed to doing in my own life and for my family.

For me personally it’s a way to keep sugar and carb cravings away when I abstain from all forms of refined sugars. I’ve just found it to be a better way for me to live a life of food freedom rather than moderating sugar and dealing with constant cravings and weight gain. 

The first time I made it through a holiday without giving in to everything was in 2006. I haven’t gone back to white refined sugar since and I’ve been gluten free since 2012.

I feel amazing and I maintain my weight without struggle. If you need some support going sugar free, my 5 day sugar detox challenge and/or my Sugar Free Fresh Start course can help!

Carbs in Champagne

According to Cronometer, the app I use, 4 ounces of Prosecco, Sparkling wine, has 2.9 grams of carbs and 83 calories. So it is definitely keto friendly and can be enjoyed. 

For our keto sparkling champagne cupcakes, we use 3 ounces for the whole recipe with 12 cupcakes. Each cupcake, not including the buttercream frosting, has 4 grams of total carbs or 2 grams net carbs.

Keto Vanilla Cupcakes

This recipe can easily be adapted from cupcakes to just a vanilla cake or champagne cake if you prefer. You can leave out the champagne and use unsweetened vanilla almond milk or another non-dairy milk in its place. 

I had visions of this festive dessert in my head for weeks before even Christmas came! There’s certainly no shame or guilt in ending the year with a perfect treat like these luscious, keto sparkling bubbly champagne cupcakes!

Keto Finger Foods

Obviously being that these do, in fact, have real champagne, I envisioned these cupcakes to be more for the adults than the children. I’ve added some notes below for substitutions if you are making these for kids.

I brought these to my hair salon for all the ladies working and they couldn’t believe they were sugar-free, low carb and gluten free! Always awesome when people who don’t normally eat sugar-free can’t tell the difference! 

Looking for some wonderful finger foods for your New Year’s Eve party? I’ve got a bunch! 

Chicken Bacon Bites

Pizza Rolls

Stuffed Mushrooms

Antipasto Skewers

Keto Swapping and Substitutions

Can I swap the Champagne?

Any kind of champagne will work in this recipe. I used Prosecco because we had it in the house. 

If you want to make this nonalcoholic, simply switch out the champagne for sparkling cider or even sparkling water will work.

You could leave any sparkling beverage or bubbly champagne and use heavy cream instead, but the alcohol bakes off when cooking the cupcakes in the oven. 

Can I Swap out the Sugar Free Sweeteners?

I combine two kinds of low carb sweeteners to help alleviate any aftertaste. I recommend sticking with a powdered low carb sweetener for this recipe.

If you don’t have liquid stevia or prefer not to use it and you don’t have Swerve, increase your choice of sugar free sweetener to at least a cup.

Here’s my Sweetener Guide and Conversion Chart to compare added sugar to low carb sweeteners.

Can I leave out the protein powder?

You do need the protein powder it helps make the texture more like traditional fluffy cupcakes and helps with it being less crumbly. You could sub egg white protein powder, but I haven’t tested it out to know how the texture would compare.

The hint of champagne gives these cupcakes a nice, light airy texture, but you really can’t taste the champagne flavor in them.

They are the perfect way to ring in the new year with family and friends! 

I hope you’re ending the year with the ones you love and may you have a fantastic year ahead of you!

Happy New Year!

More Keto Cupcakes

Chocolate Ganache Cupcakes

Chocolate Peanut Butter Stuffed Cupcakes

Carrot Cake Cupcakes

Banana Cream Pie Cupcakes

Keto Sugar Free Sparkling Champagne Cupcakes

Print

Low Carb Sugar-Free Sparkling Champagne Cupcakes

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 12 cupcakes

Calories 162kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 eggs
• 1/2 cup unsalted butter (room temperature) or coconut oil or vegan butter
• 1 tsp vanilla extract
• 1 tsp vanilla liquid stevia or see swaps above
• 1/3 cup champagne I used Prosecco
• 1 1/4 cup almond flour or sunflower seed flour
• 1/4 cup coconut flour
• 1/4 cup vanilla protein powder  or unflavored protein powder
• 1/2 cup Monk Fruit Allulose confectioners sweetener (sugar free powdered sugar)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• Sugar Free Vanilla Buttercream Frosting

Instructions

• Preheat the oven to 325 degrees F.
• Place the first 5 ingredients into a stand mixer with the paddle attachment and blend on medium speed or use a large mixing bowl and hand electric mixer, until well combined. Set aside.
• Whisk the remaining dry ingredients together in a medium bowl.
• Pour the dry into the wet ingredients in the bowl of a stand mixer or bowl with electric mixer and blend until smooth.
• Place cupcake liners into a 12 capacity muffin pan.
• Spray each cupcake liner with olive oil or coconut oil cooking spray.
• Divide cupcake batter, a little more than half way up for each muffin cup. 
• Bake for 20 minutes or until they bounce bake to the touch.
• Allow to cool completely before adding any creamy frosting using a piping bag or tool.
• Enjoy!
• Storage: Place cupcakes in an airtight container in the fridge for up to 3 days. 

Video

Notes

Nutrition Information on recipe card below does not include homemade buttercream frosting or cream cheese frosting if you prefer to use that. 

Net Carbs: 2g

This recipe was first published in December 2016 and updated with video in 2020.

Nutrition

Serving: 1cupcake | Calories: 162kcal | Carbohydrates: 4g | Protein: 4g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 48mg | Sodium: 181mg | Potassium: 58mg | Fiber: 2g | Sugar: 1g | Vitamin A: 276IU | Calcium: 45mg | Iron: 1mg

The post Sugar Free Low Carb Keto Sparkling Champagne Cupcakes appeared first on Sugar-Free Mom.

Why You’ll Love This Keto Eggnog Cheesecake

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

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

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

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

Eggnog Flavor Without Traditional Store-Bought Eggnog

Traditional eggnog is loaded with:

• Brown sugar
• Heavy cream
• Corn syrup

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

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

All the eggnog flavor, none of the sugar.

Crust Ingredients

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

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

Important Step: Taste Before Adding Gelatin

Before adding the gelatin:

Taste the batter.

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

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

This step ensures best results.

Toppings for a Festive Holiday Look

For the top of your cheesecake, try:

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

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

Storage Tips

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

Can this eggnog cheesecake be made without a crust?

Yes! This cheesecake sets up beautifully without a crust.

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

Can I make mini cheesecakes?

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

What can I use instead of gelatin?

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

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

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

Can I swap the cottage cheese for something else?

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

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

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

Does this taste like cottage cheese?

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

Can I make this ahead of time?

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

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

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

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

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

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

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

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

No Bake Keto Eggnog Cheesecake

Print

Easy No Bake Sugar Free Keto Eggnog Cheesecake

Prep Time 20 minutes minutes

Servings 10 servings

Calories 241kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

No Bake Crust

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

No Bake Cheesecake

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

Toppings

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

Instructions

No Bake Crust

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

No Bake Cheesecake

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

Assemble

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

Topping

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

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

Storage

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

Notes

This cheesecake makes 10 servings. 

One slice has 5 g net carbs. 

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

 

Nutrition

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

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

Best Keto Cottage cheese Cheesecake

I made the best keto cheesecake a high protein cheesecake for my 54th birthday this year, and I’m telling you—it’s everything I love in a dessert:

✔️ Low carb

✔️ High protein

✔️ Refined sugar free

✔️ Midlife Macros™ friendly

✔️ Only 10 minutes of prep and no water bath needed!

A traditional Basque cheesecake is known for its dramatic dark, golden brown top, creamy center, and rustic edges.

This one checks all those boxes—except it uses full fat cottage cheese, Greek yogurt, cream cheese, and vanilla whey protein to boost protein without needing a ton of heavy cream or carbs. 

If you loved my other cottage cheese recipes, this one belongs at the top of your list! Though it’s not a no bake cheesecake, it is well worth the baking time to bake and chill as you will not be disappointed!

Just 5.6g net carbs for a delicious large slice! All nutritional information is located at the bottom of this page on the printable recipe card.

What Is Burnt Basque Cheesecake?

This originally comes from Northern Spain, where cheesecakes are intentionally baked at a high temperature until the outside caramelizes and the center stays soft.

What makes this version special?

• It’s a true keto burnt basque cheesecake
• Uses a blend of cottage cheese, cream cheese, and Greek yogurt
• Has fewer carbs than any traditional cheesecake
• Higher g protein than many protein desserts
• No crust, no cracking, no water bath—just bake and enjoy

Why Cottage Cheese in Cheesecake?

Cottage cheese has been trending all over TikTok — make everything from ice cream to “protein cheesecakes,” but this version is far more authentic, creamy, and nutritionally balanced. Using 2 cup of cottage cheese (well… a whole pound!) creates:

• A naturally high protein cheesecake
• A lighter, fluffier texture
• Lower overall grams of carbs
• A more nutrient dense whole foods dessert with extra protein than a typical basque burnt cheesecake
• A perfectly creamy filling without needing sour cream

And with a strong blend in a food processor, you won’t see any lumps—just silky, dreamy cottage cheesecake perfection.

What Makes This the Best Keto Cottage Cheese Cheesecake?

My whole family loved this recipe which combines everything I value as a certified Nutritional Therapy Practitioner, a Midlife Macros™ creator, a sugar detox coach, and a lover of a delicious dessert & easy recipe that also supports a balance blood sugar:

• No graham cracker crumbs
• No refined sugar (I used natural sweeteners like monkfruit sweetener, vanilla stevia, and Allulose)
• No starches or fillers
• No crust required (that’s the Basque style!)
• Naturally gluten free 
• Perfect for a keto diet lifestyle or low-carb diet

And because it’s naturally portioned into 8 servings, each slice brings just 6 net carbs, 16 grams of protein, and keeps fat moderate—ideal for a Midlife Macros™ maintenance day or a higher-protein day.

You’ll also need:

• Parchment paper
• A 6-inch springform pan
• A blender or food processor

No crust, no water bath, no fuss—just blend and bake.

How to Make Cottage Cheese Burnt Basque Cheesecake

1. Prep the Pan

Line your springform pan with parchment paper, letting it ride up the sides to prevent sticking.

Grease lightly for best results.

2. Blend Until Silky Smooth

Add all ingredients into a food processor and blend on medium speed until the batter is smooth and pourable.

No lumps! This creates a true creamy cheesecake filling.

3. Pour & Bake

Pour into your prepared pan and tap to release air bubbles.

Bake at 425°F for 40–45 minutes until the top is deeply golden brown, even bordering on burnt—that’s what you want!

The center of the cheesecake should still jiggle.

4. Cool Down Slowly

Cool on the counter at room temperature for 1 hour.

Then chill in an airtight container (or covered in plastic wrap) for at least 6 hours or overnight.

This step ensures that creamy, dense, custardy texture you want.

Tips for the Best Results

• Full fat cottage cheese blends creamier than low fat.
• Let your cream cheese come to room temperature so the batter blends evenly.
• For an optional crust, use a almond flour shortbread or my coconut flour crust recipe.
• Add a touch of lemon zest for brightness.
• Serve with fresh berries for a pop of color.
• If using flavored vanilla protein powder, reduce sweetener slightly.

Storage Tips

Store in an airtight container for up to 5 days.

You can also freeze slices wrapped tightly in plastic wrap for up to 2 months.

Serving Ideas

• Top with fresh fruit or fresh berries
• Add a simple protein frosting made from Greek yogurt + vanilla protein
• Serve alongside an espresso for that authentic European feel
• Make it part of a healthy cottage cheese cheesecake platter
• Add dark chocolate chips on top before baking for a fun variation

Why This Low Carb Cheesecake Recipe Fits Midlife Macros™

Women in perimenopause and menopause need:

✔️ More protein

✔️ Controlled fat—not too high, not too low

✔️ Stable blood sugar

✔️ Real, nutrient-dense whole foods

This cheesecake delivers all of that in one slice while still feeling indulgent enough for a birthday celebration.

As a certified nutritional therapy practitioner, these are the kinds of recipes I LOVE creating because they support hormones, energy, and satiety without the sugar crashes.

Low Carb Keto Basque Cheesecake

Print

Low Carb Keto Cottage Cheese Burnt Basque Cheesecake

This low-carb cheesecake recipe is everything you love about Basque cheesecake—burnt edges, creamy middle, rustic cracks—combined with the nutritional balance of a high protein cottage cheese cheesecake. Whether you’re following a keto lifestyle, balancing blood sugar, or simply want a delicious dessert that won’t derail your goals, this one is for you.

If you make it, tag me @sugarfreemom and share your beautiful cheesecake. I can’t wait to see it!

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 8 servings

Calories 220kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 16 ounces full fat cottage cheese
• 8 ounces low fat cream cheese
• 1/2 cup non fat plain Greek yogurt
• 3 large eggs
• 1 large egg yolk
• 30 grams unflavored whey protein or 1 scoop
• 1/2 cup heavy cream
• 1/2 cup Allulose liquid or powdered
• 1 tbsp lemon juice
• 2 tsp vanilla extract
• 1/4 tsp salt
• 1 tsp vanilla stevia or monk fruit

Instructions

• Preheat oven to 425 degrees F. Grease a 6-inch spring form pan.
• Blend all ingredients in a food processor or high powered blender until smooth.
• Pour cheesecake batter into pan. Tap gently to remove air bubbles.
• Bake for 40-45 minutes until deeply golden brown and center still jiggles.
• Cool to room temperature one hour then refrigerate for 6 hours or overnight.

Notes

Midlife Macros™ Approved recipe

Nutrition

Serving: 1serving | Calories: 220kcal | Carbohydrates: 6g | Protein: 16g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.001g | Cholesterol: 49mg | Sodium: 377mg | Potassium: 152mg | Fiber: 0.01g | Sugar: 4g | Vitamin A: 267IU | Vitamin C: 1mg | Calcium: 106mg | Iron: 0.2mg

The post Low Carb Keto Cottage Cheese Burnt Basque Cheesecake appeared first on Sugar-Free Mom.

Are Apples Keto Friendly?

No foods are technically “keto.” Ketosis is a metabolic state your body enters when carbs are very low.

One small apple (149 g) has about 20 g total carbs, which could use up an entire day’s carb limit for strict keto followers.

Some people following a keto diet will only allow themselves 20 grams of carb intake for the entire day so eating one small apple would not be helpful for them and may kick them out of ketosis.

However, using a small amount of apple in a recipe that makes many servings can absolutely fit into both a low-carb and midlife-macro-balanced lifestyle.

Carbs in Regular Apple Dump Cake vs. This Low Carb Version

Traditional dump cake recipes made with boxed yellow cake mix, sugar, and canned apple pie filling can easily top 55 to 65 grams of total carbs per slice, with more than 35 grams of added sugar. 

In this updated Sugar-Free Mom version, a serving made with fresh apples has 9 grams total carbs and 6 grams net carbs, and the fully keto version made with zucchini and apple pie extract drops to just 6 total and 4 g net carb per serving — all with zero added sugar. You still get that cozy, apple-pie-style comfort, just without the carb crash that usually follows.

A Simple Fall Favorite

We moved from the city to the countryside a few years ago, and it felt fitting to post this apple recipe after finding a gorgeous apple tree in our new backyard.

Like our family’s slower pace, this recipe reminds me that the best things in life are simple — just a few basic ingredients mixed in a baking dish and baked to cozy perfection.

How to Make Low Carb Apple Cake

I love easy dump cake recipes because you literally just throw all the simple ingredients together in a baking dish and bake it! Boom! Done!

This is one of our favorites at this time of year and the easiest dessert for a family.

This apple dump cake makes me happy and peaceful just looking at it. It reminds me that life can be simple,  just like simple recipes, and it’s ok. Because as long as you have your family and some essentials you can do anything.

We use fresh apples but below you will find an adaption to lower the carbs to help you fit this into your ketogenic diet.

Ingredients

To view exact amounts, see nutrition info and print recipe, please scroll to the bottom of this post to view the printable recipe card.

Coconut flour

Sunflower seed meal — nut-free, grain-free, and keeps the cake moist

Monk Fruit Allulose granular sweetener

Ground Cinnamon

Baking powder

Large eggs

Melted Butter 

Plain lactose-free Greek yogurt – I use the FAGE 5.3 oz cup for added protein and moisture

Cinnamon liquid stevia (or vanilla stevia)

Fresh apples, peeled and chopped (or zucchini for keto)

Directions (Updated Method)

Cool 10–15 minutes covered before slicing.

Preheat oven to 350 °F. Grease a 9 × 13-inch baking dish.

In a mixing bowl, whisk together coconut flour, sunflower seed meal, sweetener, baking powder, cinnamon, and salt.

In another bowl, whisk eggs, melted butter, and Greek yogurt until smooth. Add stevia drops if desired.

Pour the wet ingredients into the dry and stir until combined.

Fold in the apple mixture (or zucchini).

Spread evenly into the prepared dish.

Cover with aluminum foil and bake for 35 minutes.

Remove foil (leave center slightly exposed) and continue baking for 15-20 minutes at 350 °F, until edges are golden and the center is just set.

Enjoy hot out of the oven or room temperature with some sugar free whipped cream or add a scoop of ice cream!

How to Make this a Keto Dump Cake

To lower carbs even more:

Add ½ tsp apple pie extract to mimic baked apple flavor.This swap reduces total carbs from 10 g to 6 g and net carbs to 1 g per serving — all the comfort of apple pie without the sugar.

Replace the apples with peeled, sliced zucchini.

While it might not be the prettiest of cakes, it is a super easy dessert! Topped with a little sugar-free whipped cream, or keto vanilla ice cream, you’ve got comfort on a plate.

No need for fancy anything at this country home we are in, just as this cake needs nothing fancy to make it spectacular.

With minimal effort on your part, this apple dump cake is a reminder that the simple things in life always make for the best recipe.

Low-Carb Apple Desserts

Keto Sugar Free Apple Cake

Apple Pie Dutch Baby Pancake

Apple Cheesecake Bars

Apple Cider Donuts

Apple Poke Cake

Keto Apple Muffins with cream cheese

Baking Tips

• If the center jiggles too much at 35 minutes, raise temp to 350 °F and bake 10–15 min longer, tenting edges with foil if needed.
• The cake will continue to set as it cools.
• Store leftovers in an airtight container in the fridge for up to 5 days.
• Reheat slices briefly in the microwave or oven to restore that just-baked texture.

Brenda’s Notes:

I use an apple corer-peeler tool to make prep quick and even.

If you don’t have Monk Fruit Allulose, check my Sweetener Conversion Chart to adjust another sugar-free sweetener.

The Greek yogurt keeps the cake moist and adds protein — no need for heavy cream in this version.

For a fall twist, sprinkle the top with a little sugar-free cinnamon “crumble” before baking..

UPDATED October 2025: This recipe originally used 1 cup coconut flour and 1/2 cup butter. I decided to perfect it since many commenters were saying it was dry. I added Greek yogurt to increase the protein and reduced the butter, below you have options to make it keto using zucchini instead.

Gluten Free Low Carb Apple Dump Cake

Print

Keto Low Carb Apple Dump Cake

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 15 servings

Calories 153kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup coconut flour
• 1/2 cup sunflower seed meal or almond flour
• 1/2 cup Monk fruit Allulose brown sweetener
• 1 teaspoon cinnamon
• 1 tsp apple pie spice
• 1.5 teaspoons baking powder
• pinch salt
• 6 eggs beaten
• 5.3 ounce plain Greek yogurt
• 6 tbsp butter melted, cooled
• 1 teaspoon cinnamon liquid stevia or see notes above
• 4 cups apples Gala or Fuji, peeled, cored, sliced or zucchini see notes in post above
• 1/2 tsp apple pie extract optional if using zucchini

Instructions

• Preheat oven to 350 °F. Grease a 9 × 13-inch baking dish.
• In a mixing bowl, whisk together coconut flour, sunflower seed meal, sweetener, cinnamon, apple pie spice, baking powder, and salt.
• In another bowl, whisk eggs, melted butter, and Greek yogurt until smooth. Add stevia drops if desired. Pour the wet ingredients into the dry and stir until combined.
• Fold in the apple mixture (or zucchini).
• Spread evenly into the prepared dish.
• Cover with aluminum foil and bake for 35 minutes.

  Remove foil (leave center slightly exposed) and continue baking for 15-20 minutes at 350 °F, until edges are golden and the center is just set.
• Cool 10–15 minutes covered before slicing.
• Enjoy with some sugar free whipped cream!

Notes

This recipe was first published in Nov. 2015. Midlife Macro Method™ Approved!

6 grams net carbs using apples

For Keto, swap apples with zucchini;

Calories: 141

Carbs: 6 g

Protein: 6 g

Fat: 11 g

Fiber: 2 g

Net Carbs: 4 g

Nutrition

Serving: 1serving | Calories: 153kcal | Carbohydrates: 9g | Protein: 6g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 13mg | Sodium: 48mg | Potassium: 78mg | Fiber: 3g | Sugar: 4g | Vitamin A: 158IU | Vitamin C: 2mg | Calcium: 22mg | Iron: 0.1mg

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