Desserts Archives - Sugar-Free Mom

Simple High Protein Midlife Macro Meal Plan for Women Over 40

Brenda Bennett — Mon, 18 May 2026 10:00:00 +0000

If you’re a woman over 40, in perimenopause or menopause struggling with stubborn weight gain, increased hunger, cravings, low energy, or feeling like your old keto plan no longer works, this simple high-protein midlife macro meal plan may be exactly what you need.

The Midlife Macro Method

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

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

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

The goal is not perfection.

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

Why Midlife Women Often Need More Protein

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

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

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

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

Protein helps support:

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

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

What Makes My Midlife Macro Meal Plans Different?

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

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

Each weekly plan includes:

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

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

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

This Week’s Midlife Macro Meal Plan Recipes

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

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

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

Cottage Cheese Pancakes

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

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

Better appetite control
Stable energy
Fewer cravings
Improved blood sugar balance

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

90 Second Banana Nut English Muffin

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

It’s:

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

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

Steak Kabobs

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

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

Insulin sensitivity
Blood sugar stability
Reduced cravings
Long-term consistency

Taco Stuffed Zucchini Boats

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

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

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

Why Strategic Maintenance Days Matter

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

This is not a cheat day.

A maintenance day can help support:

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

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

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

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

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

This is not about chasing perfection.

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

Ready to Simplify Healthy Eating?

If you’re tired of:

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

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

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

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

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Brenda Bennett — Tue, 12 May 2026 12:30:00 +0000

If you’re a peanut butter lover looking for an easy dessert recipe that fits a low carb diet or keto diet, this Dairy Free Low Carb Keto Peanut Butter Protein Fluff is about to become your new favorite sweet treat! This creamy mousse-like texture comes together with just 3 simple ingredients and takes only 5 minutes to make.

Sugar Free Dairy Free Keto Peanut Butter Fluff in Minutes

No gelatin, no chia seeds, no pudding mix, and no waiting for it to set in the fridge. Just instant creamy peanut butter fluff that satisfies sweet cravings while still being Midlife Macro Approved.

As I’ve gotten older and entered midlife, I’ve found that keeping my fats more moderate on most days works much better for my energy, appetite, and body composition goals.

While I still enjoy my classic higher-fat keto desserts on weekends and special holidays, my newer recipes are designed with more protein, moderate fat, and lower carbs in mind.

I’ve also been intentionally creating more dairy free options because many women in perimenopause and menopause notice dairy can sometimes feel inflammatory or harder to digest.

That doesn’t mean dairy is “bad,” but having options is always helpful. This easy peanut butter mousse recipe gives you all the creamy texture and peanut butter flavor you want without needing heavy cream, cream cheese, or sugar-free pudding mixes.

Why You’ll Love This Dairy Free Peanut Butter Protein Fluff

There’s a lot to love about this easy keto dessert recipe:

Just 3 ingredients
No bake dessert
Ready in minutes
No electric mixer needed
No stiff peaks or soft peaks required
No gelatin needed
No chilling required to thicken
Great for sweet cravings
Moderate fat and high protein
Perfect for meal prep
Great option for midlife macros
Dairy free and gluten free
Naturally sweetened
6 g net carbs per serving

Unlike those sugar free artificial pudding boxes filled with questionable ingredients, this peanut butter fluff uses real food ingredients you can feel good about.

My Midlife Macro Approach

Back in my earlier keto days, many of my recipes were much higher in fat because that was the traditional keto approach.

Today, I personally follow a higher protein, moderate fat, low carb approach most of the time because I’ve found it supports satiety, muscle preservation, and sustainable fat loss much better in midlife.

Here’s how I lost 14 pounds naturally using my midlife macro method.

That’s why I love using peanut butter protein powder in recipes like this instead of regular peanut butter alone. You still get delicious peanut butter flavor, but with:

More protein
Less fat
Lower calories
Lower carbs

I save my classic high-fat desserts and recipes for holidays, vacations, or maintenance days instead of making them my everyday approach.

Ingredients Needed

You only need 3 simple ingredients for this creamy peanut butter mousse:

Tru-Nut Peanut Butter Protein Powder

This is the key ingredient that gives this recipe its rich peanut butter flavor while keeping the fat lower than traditional peanut butter recipes.

Unsweetened Cashew Coconut Yogurt

I used a dairy free yogurt to keep this recipe completely dairy free. It adds creaminess and helps create that fluffy mousse-like texture.

Vanilla Stevia

A little liquid stevia sweetens everything perfectly without added sugar.

How to Make Peanut Butter Protein Fluff

This easy dessert recipe couldn’t be simpler.

Step 1: Add Ingredients to a Large Mixing Bowl

Combine:

Step 2: Mix Until Smooth

Stir everything together until creamy and smooth.

Step 3: Taste and Adjust

If you prefer a sweeter dessert, add a little more sweetener to taste.

Step 4: Enjoy Immediately

This is one of my favorite things about this recipe, there’s no waiting for it to thicken in the fridge. It’s ready instantly!

You can refrigerate leftovers in an airtight container for up to 3 days.

Frequently Asked Questions

Can I Use Real Peanut Butter?

Yes! Natural peanut butter or creamy peanut butter will work, but it will significantly increase:

Fat
Calories
Carbs

The texture will also be slightly different. Peanut butter protein powder keeps this recipe much lighter and higher in protein.

What Can I Swap for Peanut Butter Protein Powder?

If you don’t have peanut butter protein powder, you can try:

Regular whey protein with 1-2 tablespoons natural no sugar added peanut butter
Peanut flour
PB Fit sugar Free powder
Sunflower seed butter or almond butter if you have peanut allergies

Keep in mind substitutions may change the creamy texture and macros.

Can I Use Dairy Yogurt Instead?

Absolutely. If dairy works well for you, you can use:

Greek yogurt
Plain yogurt
Cottage cheese blended smooth

Greek yogurt would make this even higher in protein.

What Sweetener Can I Use?

If you don’t have liquid stevia, you can use:

Monk fruit liquid sweetener
Allulose
I would not recommend Granulated sweetener as the texture will be grainy.
Sugar Free Maple Syrup
Favorite low-carb sweetener

Start small and adjust to taste. Here’s my Sweetener Guide to help you.

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5

Servings servings @ 1/2 cup

Calories 139kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 cup Tru-Nut Peanut Butter Protein Powder or 108 grams
6 ounces Unsweetened Cashew Coconut yogurt or 170 grams
1 tsp vanilla stevia

Optional Toppings

Instructions

Mix ingredients together until smooth! Taste and adjust sweetener if needed. Enjoy immediately or refrigerate for up to 3 days in an airtight container or covered. Makes 4 servings at 1/2 cup.,

Notes

6 g net carbs per 1/2 cup serving. There are 4 servings in recipe.

Midlife Macro Approved

Video tutorial on Pinterest Here.

Nutrition

The post Dairy Free Low Carb Keto Peanut Butter Protein Fluff appeared first on Sugar-Free Mom.

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

Brenda Bennett — Fri, 08 May 2026 10:00:00 +0000

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.

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

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:

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

Brenda Bennett, creator of the Midlife Macro Method

Prep Time 20

Cook Time 45

Total Time 1 5

Servings 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

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

Brenda Bennett — Wed, 06 May 2026 10:00:00 +0000

This delicious dairy free low carb strawberry overnight oats recipe is an easy breakfast with the best texture and 22 grams of protein!

Dairy-Free Overnight “Oats” Without Oats

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

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

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

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

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

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

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

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

Instead, I use a combination of:

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

Why So Many Women Are Going Dairy-Free

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

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

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

The Beauty of Overnight “Oats” (Without Oats)

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

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

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

A Great Way to Stay Consistent

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

When you have a healthy breakfast ready to go:

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

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

Dairy-Free + Protein Options Explained

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

Here’s how that works:

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

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

If tolerated, adding whey will:

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

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

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

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

Want More Easy, Midlife Macro Approved Breakfast Ideas?

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

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

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

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

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

You’ll get:

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5

Servings servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

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

Optional

30 grams unflavored whey protein powder

US Customary – Metric

Instructions

Place all ingredients except strawberries, in a mixing bowl and stir together.
You need two serving glasses or two- 8 ounce mason jars.
Add 1/4 of the chopped strawberries to the bottom of each mason jar.
Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

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

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

Midlife Macro Approved

Nutrition

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

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Brenda Bennett — Mon, 04 May 2026 14:12:01 +0000

This Keto Sugar-Free Flan is dairy free, low carb and gluten free! Just 8 ingredients needed to make this fancy looking, tasty, perfect keto dessert for your keto diet! Just 3 net carbs per serving!

Is Regular Flan Keto Friendly?

My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.

But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!

This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.

Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.

Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!

Take the worry out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.

Is Creme Caramel the same thing as Flan?

Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.

Is Creme Brûlée the same thing as flan?

No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.

Sugar-Free Caramel Sauce

The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead.

My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!

How to Make Sugar-Free Flan

To view the nutritional information, see exact measurements and print the recipe, please scroll to the bottom of the blog post to view the recipe card.

Main Ingredients

Eggs

Egg yolks

Canned coconut milk

Vanilla extract

Coconut liquid stevia or vanilla stevia

Caramel sauce

Monk Fruit Allulose Brown substitute or another brown sugar free sweetener of choice

Butter or use ghee or vegan butter for dairy free

Directions

Preheat oven to 325 degrees F.

In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.

In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.

Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.

Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.

Bake 1 hour or until a knife inserted near the center comes out clean.

Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Tools to Make Keto Coconut Flan

10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!

Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe.

Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath.

How to Swap Sugar Substitutes

There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.

Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.

Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.

Keto Dairy Free Coconut Flan

Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!

How to Store Low-Carb Flan

You can store leftover flan covered in the refrigerator for up to 5 days.

FAQs

Can I make this with whole milk instead of coconut cream?

Yes you can with the same amount as I used.

Can I use heavy cream instead of coconut milk?

Yes you can use the same amount of heavy cream as I used coconut milk.

Can I swap the coconut milk with unsweetened almond milk?

No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.

Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?

You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.

Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?

Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.

I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.

More Low-Carb Dessert Recipes

Keto Creme Brûlée

Keto Egg Custard

Slow Cooker Keto Maple Custard

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Sugar Free Keto Coconut Flan

Prep Time 10

Cook Time 1

Servings slices

Calories 207kcal

Ingredients

Custard

6 eggs
2 egg yolks
27 ounces canned coconut milk or 2 (13.5 ounce each) cans
2 tsp vanilla extract
2 tsp coconut liquid stevia or vanilla stevia

Caramel sauce

1/2 cup Monk Fruit Allulose Brown sweetener or another brown sugar free sweetener of choice
2 tbsp butter or use ghee or vegan butter for dairy free

Instructions

Preheat oven to 325 degrees F.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.
If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Video

Notes

3 g net carbs. This has 12 servings.

This recipe was first published in February 2014 and updated with video in May 2020.

Nutrition

The post Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Sheet Pan Chocolate Cake

Brenda Bennett — Sun, 26 Apr 2026 15:43:34 +0000

This sugar free low carb keto sheet pan chocolate cake is everything you want in a dessert-rich chocolate flavor, moist texture, and easy prep without the sugar or high carbs. Whether you’re following a keto diet, low carb diet, or just looking for a healthier chocolate cake, this recipe delivers incredible results every time.

Why You’ll Love This Keto Chocolate Cake

This recipe is designed to be easy enough for a first time keto baker, but impressive enough to serve guests.

Made in a sheet pan for simple baking and easy portion control
Uses low carb ingredients like almond flour and coconut flour
Naturally gluten-free and sugar-free
Rich, moist chocolate cake texture (no dry keto cake here)
Perfect for birthdays, holidays, or just satisfying a sweet tooth
Only 3g net carbs per serving

The combination of sour cream and almond milk creates a tender crumb while keeping the cake from becoming too heavy, a common issue with keto cakes.

Made with simple pantry ingredients like almond flour, coconut flour, unsweetened cocoa powder, and sour cream, this cake creates the perfect balance of deep chocolate flavor and fluffy texture. It’s topped with a creamy keto chocolate frosting that takes it to the next level.

If you’ve ever struggled to find the best keto chocolate cake recipe that doesn’t taste dry or dense-this is it.

TRUFFLE CAKE

To make a chocolate truffle cake, you use the same ingredients you would use to make a chocolate truffle; chocolate, cream and butter. Simply change out the proportions used to make truffles for a larger, more substantial cake that serves 16.

Add a creamy, delicious chocolate frosting to cover and you’ve got a decadent dessert to share with family and friends!

Minimal effort and absolutely gorgeous to share with everyone! Just a small piece is all you need of this luscious, rich, keto chocolate truffle cake!

What Makes This a “Truffle Cake”?

A traditional chocolate truffle is made from chocolate, cream, and butter. This recipe takes those same rich, indulgent flavors and transforms them into a soft, moist chocolate cake.

Instead of a dense ganache, you get:

A light but rich sponge cake
A creamy keto chocolate cream cheese frosting
A dessert that feels indulgent without being overly heavy

It’s the perfect balance between a flourless chocolate cake recipe and a classic chocolate cake-without the need for regular flour or real sugar.

Key Ingredients for the Best Results

Understanding your ingredients will help you get the best texture and flavor every time.

Dry Ingredients

Almond flour – Provides structure and keeps the cake moist
Coconut flour – Absorbs moisture and prevents a soggy texture (a little goes a long way!)
Unsweetened cocoa powder – Adds deep chocolate flavor
Baking powder & baking soda – Help create a light, fluffy cake
Pinch of salt – Enhances the chocolate flavor

Wet Ingredients

Eggs (separated) – Whipped egg whites give lift and fluffiness
Sour cream – Adds moisture and richness
Almond milk – Keeps the batter smooth without extra carbs
Butter or coconut oil – Adds fat and flavor
Vanilla extract – Enhances sweetness without sugar

Sweetener

Use a low carb sugar substitute like monk fruit blends
Adjust sweetness to your preference (especially if you have a strong sweet tooth)

How to Make a Keto Sheet Pan Chocolate Cake

This method ensures best texture and consistent results.

Step-by-Step Overview

Preheat oven and line your cake pan with parchment paper
Cream egg yolks and sweetener until lighter in color
Add wet ingredients:
- melted butter
- almond milk
- vanilla extract
- sour cream
In a separate bowl, mix all dry ingredients
In a clean bowl, whip egg whites until fluffy
Combine wet and dry ingredients
Gently fold in egg whites (do not overmix)
Spread evenly into your sheet pan
Bake until center of the cake is set and a toothpick comes out mostly clean

Pro Tip: Don’t overbake. Keto cakes firm up as they cool, so pulling it out slightly early keeps it moist.

HOW TO SWAP KETO SWEETENERS

Swapping sweeteners in my recipes is not hard at all today. I’ve made it even easier with my new sweetener conversion chart! I’ve been creating sugar free recipes for the last 15 years using many different sweeteners.

My conversion chart is written from my vast experience with experimenting with all these sweeteners.

You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.

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

Keto Chocolate Frosting

This keto chocolate cream cheese frosting is smooth, creamy, and perfectly balanced.

Heavy cream creates a light whipped texture
Mascarpone or cream cheese adds richness
Cocoa powder deepens the chocolate flavor
Powdered sweetener keeps it smooth

Spread evenly over the cooled cake for a classic sheet pan dessert look.

Helpful Tips for Best Texture

Getting the perfect keto cake texture can be tricky—here’s how to avoid common mistakes:

Use room temperature ingredients for better mixing
Don’t skip whipping egg whites if you want a lighter cake
Avoid overmixing after adding egg whites
Measure coconut flour carefully (too much = dry cake)
Let cake fully cool before frosting

Easy Ingredient Swaps

This recipe is flexible and works well with substitutions.

Dairy-Free Option

Replace butter with coconut oil
Swap sour cream with coconut yogurt
Use canned coconut milk instead of heavy cream in frosting

Nut-Free Option

Replace almond flour with sunflower seed flour (note: may change color slightly)

Sweetener Swaps

Baking Tips for Sheet Pan Cakes

Smaller pans create thicker, more cake-like slices
Use parchment paper for easy removal
Spread batter evenly for consistent baking time
A half sheet pan will create a thinner cake and bake faster

Storage and Freezing

Store in an airtight container in the fridge for up to 3 days
Freeze slices individually for up to 2 months
Let thaw at room temperature or overnight in the fridge

This cake actually tastes even better the next day as flavors deepen.

If you’ve tried other keto cakes that turned out dry, dense, or disappointing, this recipe is a game changer. The combination of almond flour, a little coconut flour, sour cream, and cocoa powder creates a truly satisfying moist chocolate cake that rivals any traditional version.

This is one of those recipes that proves you don’t need regular flour or real sugar to make something absolutely delicious.

And the best part? It’s simple enough to make anytime, even if it’s your first time baking a keto cake.

EASY SHEET PAN KETO CHOCOLATE TRUFFLE CAKE

Easy Sheet Pan Chocolate Truffle Cake

All the flavor of one epic keto chocolate cake, simplified into an easy sheet pan version. Using sour cream adds a nice fluffiness to the sponge cake and a mild sharpness that complements the rich cacao. This Easy Chocolate Mascarpone Sheet Pan Truffle Cake is topped with a chocolate mascarpone cream icing that is super creamy and lush.

Prep Time 15

Cook Time 35

Servings servings

Calories 195kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

4 large eggs separated
2/3 cup Monk Fruit Allulose sweetener or low-carb sweetener of choice (2/3-3/4 cup to taste )
3.5 tablespoons butter melted (or 50g) or coconut oil
5 tablespoons unsweetened almond milk
1 teaspoon vanilla extract
3 tablespoons sour cream or coconut yogurt
3 tablespoons coconut flour
1/2 cup unsweetened cocoa powder or cacao
1.25 cups almond flour (or 125g) or sunflower seed flour
1.5 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt

Frosting

3/4 cup heavy cream or canned coconut milk
3/4 cup mascarpone cheese or cream cheese or vegan cream cheese
1/4 cup unsweetened cocoa powder or cacao
1/3 cup Monk fruit Allulose confectioners sweetener or low-carb sweetener of choice (or to taste)
1/2 teaspoon vanilla extract

Instructions

Preheat the oven to 350F / 180C / 160 fan. Line a 9" x 6.5" x 1.5" inch pan or (21 x 17.5 x 4cm) baking tray with parchment paper.
Add the egg yolks and low-carb sweetener to a mixing bowl. Cream together using an electric whisk for about 2 minutes until paler in color. Add the butter, almond milk, vanilla and sour cream and whisk again until combined.
In a clean mixing bowl, whisk the egg whites until fluffy. (Note: make sure your whisk paddles are clean.)
In a third mixing bowl, mix the dry ingredients together. Add the egg butter mix and quickly whisk or stir to combine. Gently whisk through the egg whites. Don’t over whisk or the egg whites will deflate resulting in a heavier cake.
Place cake batter on the sheet pan and place in the oven and bake 30- 35 mins until you can insert and remove a skewer without many crumbs sticking. Don’t over bake as this cake will firm up as it cools.
Allow to fully cool.
[For Meal Plan Members Only]: please make sure your serving size setting is set for 16 to ensure proper baking time.
To make the frosting, place the cream in a clean large mixing bowl and whisk using a hand mixer until almost thick. Just under when it starts to stiffen. Stir through rest of ingredients using a spatula until smooth. Taste and adjust the sweetness to taste.
Add the mascarpone frosting to the chocolate sheet pan cake using a palate knife or spatula and cut into 16 squares. Option to dust with a little grated dark chocolate if you like.
Storage: Airtight container in the fridge for up to 3 days or freezer for 2 months.

Notes

3 g net carbs.

Nutritional Information includes frosting.

This recipe was first published in April 2021.

Nutrition

The post Sugar Free Low Carb Keto Sheet Pan Chocolate Cake appeared first on Sugar-Free Mom.

Sugar Free Gluten Free Low Carb Keto Sponge Cake

Brenda Bennett — Tue, 21 Apr 2026 18:06:35 +0000

This Sugar-Free Gluten Free Low Carb Keto Sponge Cake is also nut free with all the traditional flavors and textures of a sponge cake.

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

Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20

Cook Time 30

Total Time 50

Servings

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

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

Dairy Free Sugar Free Low Carb Keto Coconut Macaroons

Brenda Bennett — Sun, 19 Apr 2026 17:36:49 +0000

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 2 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Low Carb Coconut Macaroons

If you’re a fan of coconut, these little cookies will be right up your alley! Coconut macaroons are deliciously light keto cookies made with only a few ingredients. The best part of course, they are sugar free!

Adding a little melted unsweetened chocolate chips drizzled over the top makes these the perfect little non guilty pleasure, but totally optional!

Using an ice cream scoop will ensure the perfect little size for your cookie batter! Once completely cooled on a wire rack the cookies can be coated with melted, unsweetened carob chips or sugar free chocolate chips, like the brand Lily’s.

Place a baking pan underneath the rack to catch all the yummy drippings.

WHAT MAKES THESE KETO MACAROONS SPECIAL

These sugar-free macaroons are:

Dairy Free
Gluten Free
Low Carb
Keto Friendly
Made with simple, real ingredients

Each cookie has:

A soft, chewy center with lightly crisp edges
Just 1 g net carbs- all nutritional information is on recipe card at bottom of page
A naturally sweet coconut flavor

Macaroons versus Macarons

Macaroons (Mac-a ROON) and macarons (Mac-a- ROHN) are two very different types of cookies.

A macaroon is a chewy coconut based, mounded type of cookie often dipped in chocolate, while a macaron has two almond based wafers that are filled with ganache or jam.

I love both types of cookies, but haven’t yet tackled a keto low carb version of a macaron. So this recipe is my low carb version of a Macaroon.

Coconut Butter vs Coconut Oil (Do Not Swap!)

One of the most common questions I get on this recipe is whether you can swap coconut oil for coconut butter. The short answer is no—they are not the same and should not be substituted.

Coconut butter is made from the whole coconut flesh that has been pureed into a thick, creamy consistency. It contains both the fat and fiber of the coconut, which makes it perfect for binding ingredients together in recipes like these chewy coconut macaroons.

Coconut oil, on the other hand, is just the extracted fat from coconut. It is liquid when melted and does not contain any fiber or solids.

Why coconut butter is essential in this recipe:

Helps create that soft, chewy texture
Acts as a binding agent to hold the macaroons together
Adds natural coconut flavor and slight sweetness

What happens if you use coconut oil instead:

The mixture will be too loose or too greasy
Macaroons may spread instead of holding their shape
Final texture will be crumbly or fall apart

If your mixture feels dry, the solution is to add more coconut butter, not coconut oil.

Tip:

If your coconut butter is very firm, gently warm it until soft and pourable before adding it to the batter.

TIPS FOR PERFECT CHEWY COCONUT MACAROONS

These simple tips will help you get that perfect chewy texture every time:

If mixture feels dry: Add 1 tablespoon melted coconut butter
Use room temperature egg whites for better volume
Beat egg whites until frothy or soft peaks, not dry stiff peaks
Don’t overmix once coconut is added
Always pack the mixture firmly when scooping

SCOOPING TIP (THIS HELPS A LOT)

Using a large cookie scoop is helpful for even sizing, but don’t rely on it to release perfectly as these have a delicate consistency.

For best results:

Scoop mixture
Press firmly into scoop
Use your fingers or butter knife to gently release and shape

This ensures your keto macaroons hold their classic mound shape.

BEST TYPE OF COCONUT TO USE

For this keto coconut macaroon recipe, the best choice is:

Unsweetened shredded coconut (not large flakes)
Avoid:
- Sweetened coconut
- Coconut flakes (too large and dry)

If using flakes, pulse briefly in a food processor for better texture.

CHOCOLATE DRIZZLE OPTIONS

You can keep these macaroons simple or dress them up!

Try:

Melted sugar-free chocolate chips
Melted dark chocolate (85–90%)
Unsweetened carob chips

Optional toppings:

Toasted coconut flakes
Drizzle + dip bottoms

SWEETENER SWAPS

If you don’t have coconut liquid stevia:

You can use another sweetener of choice like:

Vanilla stevia
Plain liquid stevia
½ cup powdered monk fruit/allulose blend

Liquid sweeteners help keep these soft and chewy.

OPTIONAL VARIATIONS

Want to switch things up?

Mix in sugar-free chocolate chips
Add almond extract for a bakery-style flavor
Dip bottoms in chocolate instead of drizzling
Add a pinch of cinnamon for warmth

STORAGE TIPS

Store in an airtight container at room temperature for up to 3 days
Refrigerate for up to 1 week
Freeze for up to 2 months

More Low Carb Recipes you might like:

Keto Coconut Macaroons

Sugar Free Dairy Free Low Carb Keto Coconut Macaroons

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 1 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Prep Time 15

Cook Time 20

Total Time 35

Servings cookies

Calories 136kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

4 egg whites
1/2 tsp cream of tartar
1/4 cup coconut butter melted
1/4 tsp salt
1 tsp coconut liquid stevia
1 tsp vanilla extract
2.5 cups unsweetened shredded coconut (About 230 grams)
2 ounces sugar free chocolate chips optional
large coconut flakes toasted, optional

Instructions

Preheat oven to 325 degrees F. Line a sheet pan with parchment paper. Place the egg whites in a stand mixer or a large bowl and use an electric mixer with the cream of tartar and blend until frothy. Set aside.
Place the coconut butter in a microwavable bowl and microwave 1 minute until melted. Set aside to cool.
Add in the salt, stevia, vanilla extract, and shredded coconut into the stand mixer and blend until just combined. Pour in the melted coconut butter and blend again.
Using a large cookie scoop, scoop coconut mixture and pat down into the scoop to pack it in well. Release these onto the baking sheet pan, spacing each macaroon about one inch apart from each other.
Bake 20-25 minutes until lightly golden. Cool 5 minutes then transfer to wire rack. Once completely cooled, you can melt the optional chocolate chips and drizzle over each macaroon. Top with optional toasted large coconut flakes if desired.

Video

Notes

Net Carbs: 2 g

This recipe was first published in May 2013 and updated with new pictures and video in June 2019.

If you don’t have coconut liquid stevia, you can use vanilla stevia or plain stevia.

Nutrition

The post Dairy Free Sugar Free Low Carb Keto Coconut Macaroons appeared first on Sugar-Free Mom.

Easy Sugar Free Low Carb Keto Raspberry Clafoutis

Brenda Bennett — Wed, 15 Apr 2026 19:29:44 +0000

This easy sugar-free, keto raspberry clafoutis is a beautiful, delicious low carb dessert to make for family and friends using any seasonal summer fruit you like!

Keto Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Low Carb Clafoutis is made in a blender to make it super simple and quick to make.

It’s so comforting, creamy and bursting with fresh berries. At just 3 grams of net carbs per serving it’s a comforting keto sweet treat that won’t send your blood sugar levels soaring! Perfect for those on a ketogenic diet!

WHAT IS A CLAFOUTIS?

Clafoutis is a baked traditional French dessert that is very simple to make and is elegant to serve to guests any night of the week. It’s a cross between a custard and a flan.

Traditional clafoutis uses regular flour and fresh cherries as the fruit, but other fresh fruit, like fresh raspberries, wild blueberries, fresh blackberries and even peaches would work nicely.

The flan-like batter is essentially made with eggs and heavy cream and could be enjoyed for breakfast or dessert. It whips up so easily in the blender and then you just pour batter into your shallow dish to bake, you will wonder why you’ve never attempted this fantastic recipe before!

DO YOU EAT CLAFOUTIS COLD?

You can eat this sugar free clafoutis cold topped with some delicious keto yogurt or sugar free whipped cream and more berries if you like. Typically it is a dessert that is served lukewarm.

You could make this ahead of guests coming over and leave out of the oven on the counter for about 15-20 minutes to cool slightly.

My preference is cold since that’s how I enjoy custard type desserts. This keto clafoutis will firm up a bit once refrigerated. I say serve it the way you want, warm or cold, it’s absolutely delicious either way!

LOW CARB FRUIT OPTIONS FOR CLAFOUTIS

While raspberries are one of the best keto-friendly fruits, you can easily customize this recipe with other low carb fruits:

Blackberries
Strawberries (sliced)
Blueberries (in moderation)
Chopped peaches (for a slightly higher carb option)

Keeping fruit portions moderate helps maintain the low carb and keto-friendly macros, especially if you’re following a ketogenic or midlife macro approach.

HOW TO MAKE CLAFOUTIS

You can whip this dessert up in no time at all. Just 5 minutes to prep and 25 to bake!

Start by preheating the oven to 375 degrees F.
Grease a 9-inch gratin dish or a 10-inch flan dish or ceramic pie dish with butter.
Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
Scatter fruit, about half of the raspberries into the pie plate. Pour the batter over the berries and then top with the rest of the berries pressing them into the batter.
Bake for about 25 minutes until almost set, but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
Serve with a dusting of powdered sweetener and/or serve with sugar free whipped cream, Greek yogurt or coconut yogurt.

TIPS FOR THE BEST KETO RASPBERRY CLAFOUTIS

To make sure your sugar free clafoutis turns out perfectly every time, here are a few simple tips:

Use fresh or frozen raspberries: Fresh raspberries hold their shape best, but frozen can work—just don’t thaw them first or they may release too much moisture.
Don’t over blend the batter: Over blending can incorporate too much air and affect the custard texture.
Watch the center: The key to a perfect clafoutis is removing it when the center still has a slight jiggle. It will continue to set as it cools.
Use a shallow dish: A wide, shallow baking dish helps the custard cook evenly and gives you that classic clafoutis texture.
Let it rest before serving: Even if you prefer it warm, letting it sit for 10–15 minutes helps it firm up and slice more cleanly.

TOOLS NEEDED TO MAKE KETO CLAFOUTIS

Just two kitchen gadgets needed for this easy comforting keto treat!

Ceramic 10 inch pie dish A ceramic custard or flan pie dish or tart pan will hold its heat better than a metal pan. You could also use a glass pie dish or even a cast iron skillet though I have not tested this recipe using either so the baking time might vary.
High powered blender will get the job done well and quickly.

WHAT IS THE TEXTURE OF A CLAFOUTIS?

The texture if this sugar free clafoutis is a cross between a custard and a flan. If you refrigerate it rather then eat it lukewarm, it will become firmer and more flan like. If you eat it warm right out of the oven, it will be more custard like.

If you like a soft center, do not over bake and take it out of the oven when the center is still jiggly. If you want a firmer texture, bake an additional 5 minutes and allow to cool then refrigerate for a couple of hours or overnight.

SWAPS AND SUBSTITUTIONS

This easy keto clafoutis is very versatile and can be adapted based on what you have on hand:

Dairy-Free Option: Use full-fat canned coconut milk instead of heavy cream and coconut oil instead of butter.
Nut-Free Option: Swap almond flour for coconut flour (as listed in the recipe), but note coconut flour absorbs more liquid use only 1/4 cup.
Sweetener Options: Monk fruit allulose blend gives the best texture, but you can use powdered erythritol or allulose alone.
Flavor Variations: Add almond extract instead of vanilla, or a pinch of cinnamon for a warm flavor twist.

Can I make this ahead of time?

Yes! This clafoutis is perfect for making ahead. Store in the fridge and serve cold or gently reheat.

Why is my clafoutis watery?

Too much moisture from fruit (especially frozen) or underbaking can cause this. Make sure to bake until just set and avoid thawed frozen fruit.

Can I freeze clafoutis?

Freezing is not recommended as it changes the custard texture.

HOW TO STORE CLAFOUTIS

If you do have any left overs, which is highly unlikely, but if you do, you will need to cover the pie pan with parchment or plastic wrap and refrigerate.

It can be stored in the refrigerator for up to 3 days. I do not recommend freezing this. You can reheat in a 300 degree F oven until warm.

This delicious, now keto, baked French dessert is a great recipe for curbing your sweet tooth!

EASY SUGAR FREE KETO CLAFOUTIS

Easy Keto Blender Raspberry Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Raspberry Clafoutis is made in a blender to make it super simple and quick to make.

Prep Time 5

Cook Time 25

Servings serving

Calories 315kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 teaspoon butter to grease pan or coconut oil
1 cup raspberries fresh (or 150g)

Batter

3 large eggs
7 ounces heavy cream (or 200ml) or canned coconut milk
4 tablespoons butter melted or coconut oil
3/4 cup almond flour (or 75g) or 1/4 cup coconut flour
1/4 teaspoon xanthan gum
5 tablespoons Monk Fruit Allulose confectioners (or powdered allulose) (or 50g)
3/4 teaspoon baking powder
1 tsp vanilla extract
1 tsp lemon zest optional

Instructions

Preheat the oven to 375F / 190C /170 fan.
Grease a 24 cm flan dish or a 10 inch diameter pie dish with butter.
Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
Spread 2/3 of the raspberries on the base. Pour over the batter and then top with the rest of the berries pressing them into the batter.
Bake for about 25 minutes until almost set but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
Option to dust on powdered sweetener and serve with whipped cream, Greek yogurt or coconut yogurt.
Storage: In the fridge for up to 3 days.

Video

Notes

3 g Net Carbs

This recipe was first published in June 2021.

Nutrition

The post Easy Sugar Free Low Carb Keto Raspberry Clafoutis appeared first on Sugar-Free Mom.

No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars

Brenda Bennett — Tue, 14 Apr 2026 19:04:50 +0000

If you’re looking for the best no-bake lemon dessert that’s creamy, refreshing, and fits your low-carb, keto lifestyle, these No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are going to become a favorite. Just 4g net carbs!

Keto Lemon Cheesecake Bars

This recipe has been completely updated from my original version to reflect how I bake and create recipes today—simpler ingredients, better texture, and a more reliable method for that perfect smooth cheesecake layer every time.

These bars are:

Sugar free
Low carb and keto-friendly
Grain free and gluten free
Nut-free option using coconut flour
Made with real, simple ingredients

And best of all—this is an easy no bake recipe that comes together quickly with minimal effort.

The Perfect Low-Carb Lemon Dessert

There’s something about fresh lemon desserts that just feels light, bright, and satisfying—especially when you want something sweet without feeling weighed down.

Unlike traditional cheesecakes that require a water bath, baking time, and careful monitoring, this no-bake cheesecake skips all of that while still giving you that rich, creamy texture you love with a smooth lemon bar layer and sweet shortbread crust made with shredded coconut.

The combination of:

fresh lemon juice
cream cheese
heavy cream
and a touch of gelatin

creates a stable, silky smooth cheesecake filling that slices beautifully and holds its shape.

Paired with a lightly sweet coconut flour crust, every bite has that perfect balance of creamy texture and soft crumble.

Why This Updated Recipe Works Better

This isn’t just a simple ingredient swap—this updated version fixes common issues people run into with no-bake cheesecakes.

1. No Gritty Texture

Using monk fruit allulose confectioners sweetener instead of older blends that are a granular sweetener or made with erythritol, like Swerve, gives you a much smoother result. No cooling effect, no graininess—just a clean, sweet flavor.

2. Improved Lemon Flavor

Increasing the lemon juice to ¾ cup fresh lemon juice gives these bars that bold, citrusy flavor without overpowering the cheesecake base.

3. Better Structure with Gelatin

Using 2 teaspoons gelatin ensures the bars set properly while still keeping that soft, creamy texture.

4. Updated Mixing Method

Blending the cream cheese first until smooth, then whipping in the heavy cream before adding the lemon mixture creates a light, airy filling instead of a dense one.

Helpful Swaps & Variations

Sweetener Options

Best choice: monk fruit allulose confectioners
Avoid erythritol-heavy sweeteners to prevent gritty texture

Dairy-Free Option

Use dairy-free cream cheese
Swap heavy cream with full-fat coconut cream

Nut-Free & Allergy Friendly

This recipe already uses coconut flour instead of almond flour, making it ideal for those with tree nut allergies

Texture Tips for Success

Always start with softened cream cheese
Blend thoroughly before adding liquids
Let gelatin cool slightly before mixing in
Use powdered sweetener for the smoothest result

Can I use bottled lemon juice?

Fresh lemon juice is highly recommended for the best flavor, but bottled will work in a pinch.

Why is my cheesecake not setting?

This usually happens if:

The gelatin wasn’t fully dissolved
The mixture was too hot or too cold when combined
Not enough chill time

Can I freeze these?

Yes! These freeze beautifully. Just thaw in the refrigerator before serving.

Can I make this in advance?

Absolutely—this is actually a great make-ahead dessert for gatherings.

More Lemon Desserts You’ll Love

If you’re a fan of lemon desserts, here are a few more favorites:

Storage Tips

Store in an airtight container in the refrigerator for up to 5 days
For longer storage, freeze individual bars and thaw as needed
Keep chilled until ready to serve to maintain structure

Other NO BAKE Recipes You Might Enjoy:

Sugar Free No Bake Lemon Cheesecake Bars

These No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are everything you want in a dessert—simple, refreshing, creamy, and satisfying. They’re proof that you don’t need added sugar or complicated steps to create something truly delicious.

Prep Time 20

Total Time 20

Servings bars

Calories 253kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust

1.5 cups unsweetened shredded coconut
3/4 cup coconut flour
1/4 teaspoon salt
1/4 cup Monk Fruit Allulose Confectioners sweetener
1/2 cup butter softened or 8 tbsp melted butter or coconut oil

Cheesecake

3/4 cup lemon juice about 3-4 large fresh lemons
2 tsp gelatin
16 ounces cream cheese softened
1 cup heavy cream
1/4 teaspoon salt
2 teaspoons lemon liquid stevia

Instructions

Place the crust ingredients into a food processor and blend until combined.
Spread into a 9 by 13 pan to make an even layer on the bottom of the baking dish.
In a small saucepan, add the fresh lemon juice. Sprinkle gelatin over the top and allow it to bloom for a minute. Gently heat, stirring until fully dissolved. Remove from heat and allow to cool slightly before adding to the filling.
Stir the mixture until dissolved and remove from heat to cool for 10 minutes.
Beat the cream cheese first until completely smooth into a stand mixer.
Add heavy cream and whip until light and fluffy.
Slowly add the cooled gelatin into the stand mixture and blend on low for just a minute to combine. Add salt and lemon liquid stevia and mix until smooth.
Pour this evenly over the crust layer.
Add some grated lemon zest over the top of desired.
Refrigerate uncovered for 2-3 hours to set.
Cut into 18 squares and enjoy!
Keep refrigerated.

Video

Notes

4 g net carbs

This recipe was first published in March 2015. See the video tutorial on Pinterest here.

Nutrition

The post No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Italian Lemon Cream Cake

Brenda Bennett — Tue, 31 Mar 2026 15:07:53 +0000

This Sugar Free Low Carb Keto Italian Lemon Cream Cake is a stunningly beautiful, elegant cake that’s perfect for any celebration, from a friend’s birthday to holidays with your Italian family. Best of all, it’s completely gluten free, nut free, and low carb, with just 4g net carbs per slice.

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)

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

Cook Time 30

Servings 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

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

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Brenda Bennett — Mon, 30 Mar 2026 10:00:00 +0000

These sugar free keto mini mocha cheesecakes are quick and easy to make and have 13 grams of protein and just 6 grams net carbs!

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

Prep Time 10

Cook Time 30

Servings 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

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

Sugar Free Low Carb Keto Italian Easter Cookies

Brenda Bennett — Sun, 22 Mar 2026 15:14:50 +0000

These Keto Italian Easter Cookies or also called, Egg Biscuits, are low carb, sugar free, gluten free and with an incredible texture so delicious and close to traditional Italian Easter cookies you will be amazed!

Sugar Free Italian Cookies

Easter Sunday is coming so it’s the perfect time to make one cookie that is always on our Easter dessert table! These beautiful Italian cookies are now a sugar free, low carb, keto easy recipe.

It’s been a pretty long time since I’ve actually had a traditional Italian cookie with sugar, probably been over 15 years now, but I do remember that perfect texture and subtle sweetness of this perfect cookie.

It was kind of dense, but light at the same time. Hard to explain if you’ve never tried them, but oh so memorable, especially with a cup of coffee.

My grandmother would make them every Easter and since she’s passed my mother has carried on that tradition, but this year it was my turn.

Mom had other obligations and our Italian egg biscuits were not on her list. Of course I knew I had to try my best to make not only my mother proud, but the legacy of my grandmother proud as well And I believe she would be with these classic cookies made healthier.

My mom has said, “these have the same texture as Grams!”

Carbs in Italian Cookie Egg Biscuits

Classic Italian Easter cookies have about 23 grams of total carbs per cookie with 146 calories. A little bit too high in carbs for a keto diet and will spike blood sugar.

Carbs in our Keto Easter Cookie Recipe

One of our keto cookies has just 2 total carbs per cookie and just 76 calories.

Printable recipe card has all the rest of the nutritional information for you at the bottom of this blog post.

Making traditional holiday recipes for Easter or Christmas time and turning them into low carb recipes hasn’t been easy, but I always seem to find a way. I still want to feel like I’m not missing out on anything living a low carb lifestyle!

My other traditional favorites made healthier are my Paleo Pecan Snowball cookies, Carrot Cake Cheesecake, Peanut Butter Easter Eggs and Keto Cookie Dough Easter Eggs, all perfect for this Easter baskets!

That round biscuit shape is one way this classic Italian cookie is unique and stands out from other cookies.

My children and husband thought they were delicious and just as good as the traditional ones they remember from Easters past. Hope you enjoy these lovely delicious cookies on your Easter table!

Updated Sweetener Options (2026)

Over the years, I’ve simplified the sweeteners I personally use and recommend in my kitchen. I no longer use erythritol sweetener blends, and this recipe has been updated to reflect the options I trust and bake with regularly.

For these Italian Egg Biscuits, here are my preferred sugar-free sweetener choices:

Monk Fruit Allulose Blend (granulated) – my go-to granulated sweetener for the best texture and mild sweetness
Allulose (granulated) – creates a softer, more traditional texture without cooling effect
Confectioners Monk Fruit Allulose Blend – powdered sweetener is perfect if you want a smoother dough
Liquid Monk Fruit or Liquid Stevia – great for reducing bulk sweeteners if preferred

Important Note:

Allulose is less sweet than traditional sugar, so if you are swapping between sweeteners, you may need to adjust to taste.

I always recommend checking out my Sweetener Guide & Conversion Chart so you can confidently swap based on what you have on hand.

Why These Cookies Are More Golden

You may notice in my updated photos that these cookies are a bit more golden than before.

That’s because I now use monk fruit with allulose instead of erythritol.

Allulose behaves more like real sugar when baking, which means it browns and caramelizes, giving these cookies a more golden color and slightly richer flavor.

This is completely normal and actually a benefit of baking with allulose-just keep an eye on baking time so they don’t overbrown.

Small Batch Testing (12 Cookies)

When I filmed my YouTube video, I wanted a smaller batch for testing, so I reduced the recipe from 36 cookies down to 12 cookies.

And guess what? They came out perfect.

Same soft texture of the cookies
Same light, slightly cakey crumb
Same classic Italian Easter cookie flavor

This is a great option if:

You don’t need a large batch
You want to test the recipe first
You’re baking for a smaller household

Go to the recipe card and click Print but before you do, simply reduce the servings from 36 cookies to 12 and the ingredient amounts will update for you, then follow the recipe exactly as written.

Medium Batch + Sunflower Seed Flour Test (24 Cookies)

I also tested a 24-cookie batch and made a flour swap for those who need a nut-free option.

What I changed:

Reduced recipe from 36 → 24 cookies
Swapped almond flour → sunflower seed flour
Removed almond extract and swapped with anise extract

Results:

I ended up with 22 cookies (some scoops were a bit heaping instead of level), but overall:

Great option for nut-free baking for low carb cookies
Texture is more of softer cookies than traditional but still delicious
Flavor was just as good

Key Differences to Note:

Color: Sunflower seed flour creates a darker cookie
Shape: Cookies spread a bit more and are less rounded
Texture: Slightly flatter, but still tender and enjoyable

My original version (almond + coconut flour) gives you that classic domed Italian Easter cookie look, while sunflower seed flour is a great allergy-friendly alternative.

Pro Tips for Best Results

Use a level cookie scoop for consistent sizing
Don’t overbake-these are meant to stay soft
Let cookies cool before glazing for best texture
If using sunflower seed flour, expect a slightly different appearance (but still delicious!)

Glaze Options (Thin vs Thick Finish)

I also tested a few glaze variations depending on the look and texture you want for your cookies.

Thin, Classic Drizzle (Light & Translucent)

For my 12-cookie batch, I followed my original glaze recipe but used:

Skim milk
or use Unsweetened almond milk

Both of these are lower in fat, which creates a thinner, more translucent glaze.

Result:

Light, delicate coating
Slightly glossy but not bright white
Drizzles easily over the cookies

This is perfect if you want that classic, lightly glazed Italian almond cookies look.

Thick, Frosted Coating (Dip Style)

For my nut-free sunflower seed flour version, I wanted a thicker finish, so I used:

Heavy cream

Result:

Much thicker, almost like a frosting
Great for dipping instead of drizzling
Stays on the cookie without running off
More opaque and richer in appearance

This works beautifully if you prefer a fully coated cookie with a bold, bakery-style finish.

Topping this sweet treat with my simple sugar-free icing sugar glaze and a few natural sugar free colorful sprinkles, these are festive and ready for Easter or Good Friday or the next time you want a fantastic cookie on your keto diet!

You can use this buttercream frosting if you prefer instead of making the glaze.

Which Should You Choose?

It really depends on the final look you want:

Use skim milk or almond milk → for a light drizzle and traditional look
Use heavy cream → for a thick, frosted coating that holds its shape

Both options are delicious—it’s just a matter of preference!

Storage

For best results and too keep them nice and moist, I’d recommend storing in an airtight container in the fridge for up to 3 days.

These can also be baked then frozen in a freezer bag and thawed for when you are ready to serve.

If you like instructional videos, watch my youtube video showing both versions and the two options for the glaze on top!

Keto Italian Easter Cookies

Prep Time 15

Cook Time 20

Total Time 35

Servings cookies

Calories 76kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

4 eggs room temperature
1/2 cup unsalted butter softened or coconut oil for dairy free
1 tsp vanilla extract
1/2 tsp almond extract or anise extract for nut free
1/2 tsp vanilla stevia
1/4 cup unsweetened almond milk or heavy cream for nut free
2 cups almond flour or sunflower seed flour for nut free
1/2 cup coconut flour
2 tbsp whey protein isolate
3/4 cup Monk Fruit Allulose Confectioners
1 tbsp baking powder
1 tsp xanthan gum
pinch salt
lemon zest or orange zest optional

Glaze

1 cup Monk Fruit Allulose Confectioners or powdered sugar substitute
1/4 cup unsweetened almond milk or heavy cream
1 tsp almond extract or anise extract

US Customary – Metric

Instructions

Preheat oven to 350 degrees F.
In a stand mixer, mix the eggs, butter, vanilla and almond extract, vanilla stevia and milk.
In a large bowl, whisk the dry ingredients; the flours, protein powder, confectioners sweetener, baking powder and salt together then mix with wet ingredients until combined.
Use a cookie scoop to make 1-inch balls (about 36 mounds) of batter placing on two parchment lined prepared baking sheets.
Bake for 20 minutes and allow to cool completely on a wire rack before frosting.
Make the simple glaze by stirring the ingredients together until smooth.
Dip the cooled cookies into the glaze, add sprinkles if desired and place cookies onto parchment paper prepared cookie sheet pan allow to set before storing in an airtight container.

Video

Notes

1 g net carbs per cookie

This recipe was first published in April 2017 using Bob’s Red Mill Paleo Baking Flour and then adapted in March 2018 using an almond and coconut flour ratio I felt was best for the proper texture of this cookie.

Reposted with video in April 2019.

Retested and Updated for the nut free version in March 2026. Youtube video shows both nut free and original as well as glaze options.

Nutrition

The post Sugar Free Low Carb Keto Italian Easter Cookies appeared first on Sugar-Free Mom.

Easy Sugar Free Low Carb Keto Vanilla Protein Custard

Brenda Bennett — Fri, 20 Mar 2026 10:54:25 +0000

These easy sugar free keto protein custards are just as comforting as traditional egg custards but made even better with 13 grams of protein!

Low Carb Keto Custard

You can’t go wrong when it comes to custards! Easily made low carb and sugar-free and a perfect way to enjoy a luscious and creamy, but light dessert anytime.

If you’ve seen my Pumpkin Custard recipe or even my Apple Custard recipe you had to know this one was coming right?

Made specifically for those who wanted a protein packed but dessert like treat and one to be enjoyed without guilt any day of the week!

With some added natural protein powder you’ve got a snack that actually could be eaten for breakfast if you so choose, it’s that healthy!

Cinnamon and vanilla are a match made in heaven to me, but of course this recipe is completely versatile and any flavors or spices can be subbed to your hearts content.

How to Make This Keto Vanilla Custard Dairy-Free (and Still Creamy!)

This keto egg custard is one of those classic desserts that feels indulgent but is actually made with simple, whole food ingredients.

Traditionally, regular custard uses heavy cream, but if you’re dairy-free or just looking to lighten things up, there are some easy swaps that still give you that velvety texture and rich flavor.

To make this a dairy-free keto vanilla custard, use a combination of full-fat coconut milk with the almond milk and replace the vanilla whey protein powder with a dairy free option.

Coconut milk will give you that creamy custard consistency thanks to its healthy fats, while almond milk can help lighten it slightly if you prefer a less rich result.

👉 My favorite combo:

2 cups coconut milk
1 cup unsweetened almond milk

This keeps the custard creamy without being too heavy, making it perfect for those following my Midlife Macros™ approach.

This recipe make 6 wonderful servings or make into one larger pie dish if you like and serve topped with Dairy Free Whipped Cream!

Key Tips for the Best Low Carb Keto Custard Recipe

Making homemade custard is simple, but a few small details make all the difference between good and the most delicious custard.

1. Use Room Temperature Eggs

Using whole eggs or just egg yolks at room temperature helps create a smooth cream mixture and prevents curdling.

2. Don’t Skip the Water Bath

A water bath (placing your individual ramekins in a casserole dish filled with boiling water) ensures gentle, even cooking. This prevents sudden temperature changes that can ruin that creamy texture.

3. Low and Slow is Key

Bake at medium-low heat to achieve that classic creamy custard consistency. High heat can cause the eggs to scramble instead of setting properly.

4. Strain for a Silky Finish

Pour your mixture through a mesh strainer into your ramekins to remove any cooked egg bits and ensure a perfectly smooth result.

Protein Boost Option (Midlife Macro Friendly!)

If you want to increase the protein even more and make this even more satisfying, you can add an additional scoop of your favorite clean protein powder.

Add and additional scoop protein powder to the warm cream mixture
Blend well to avoid clumping

This turns it into an even higher protein low carb egg custard that fits beautifully into your daily macros.

Flavor Variations You’ll Love

This keto vanilla custard is a perfect base recipe, but you can easily customize it:

Want a crunchy top? Sprinkle some low carb brown sweetener on top and lightly torch it for a crème brûlée-style crunchy top.
Add a little bit of nutmeg on top before baking (if you’re a fan of nutmeg!)
Top with fresh berries or a mix of fresh raspberries after chilling
Sprinkle a touch of sea salt for a sweet-salty finish

How Do You Know It’s Done?

The custard is ready when:

The center is just slightly jiggly
A knife inserted near the center comes out mostly clean
Or it coats the back of a spoon

Total baking time is typically approximately 30–40 minutes, depending on your oven and ramekin size.

Storage & Meal Prep

This recipe is perfect for built-in portion control when made in individual ramekins.

Store in an airtight container in the fridge
Best enjoyed within 3–4 days
Cover with plastic wrap to prevent a skin forming on top of the custard

For only 1 gram of carbs and 87 calories each, you could indulge in more than one!

If you don’t have vanilla stevia in liquid, just use plain liquid stevia or powdered is fine too.
Check out my adaption of this: COFFEE CUSTARD!!

Easy Sugar Free Low Carb Keto Protein Custards

Prep Time 10

Cook Time 30

Total Time 40

Servings custards

Calories 124kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 cups skim milk
1 cup whole milk
4 eggs
1 scoop vanilla whey protein powder
2 teaspoons vanilla extract
1/4 teaspoon salt
1 teaspoon vanilla stevia
1/2 teaspoon cinnamon or nutmeg

Instructions

Preheat oven to 350 degrees.
Heat milk until very hot, steaming but not boiling.
In a stand mixer, beat eggs, protein powder, vanilla extract, stevia, and salt until blended.
Slowly stir some hot milk into egg mixture to temper it then pour in the rest gradually.
Grease or spray 6 ramekins and pour egg custard mixture evenly into each dish.
Place ramekins in a 9 by 13 baking dish.
Sprinkle cinnamon or nutmeg over each custard and place dish in the center of the oven.
Pour hot water into 9 by 13 baking dish until it reaches half way up the sides of the ramekins.
Bake 25-30 minutes then remove from water bath to cool on a wire rack for 10 minutes.
Enjoy warm or refrigerate.

Notes

This recipe was first published in February 2014.

Midlife Macro Approved

Nutrition

The post Easy Sugar Free Low Carb Keto Vanilla Protein Custard appeared first on Sugar-Free Mom.

Low Carb Keto Mint Chip Ice Cream Ninja Creami

Brenda Bennett — Mon, 16 Mar 2026 10:00:00 +0000

This super quick and easy High Protein Low Carb Keto Mint Chip Ice Cream can be made in the Ninja Creami or without it! Just 5 ingredients and 17 grams protein!

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

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

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

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

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

Why Make Your Own Sugar-Free Ice Cream?

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

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

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

• The type of sugar substitutes

• The sweetness level

• The type of milk or yogurt used

• The amount of healthy fats

• The flavor intensity of the mint

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

Why the Ninja Creami Works So Well

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

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

That means you can make:

• Protein ice cream recipes

• Sugar-free ice cream desserts

All from ingredients you blend together first.

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

The Secret to Creamy Sugar-Free Ice Cream

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

In this recipe I use a combination of:

• Greek yogurt for protein and body

• Almond milk for lightness

• Avocado for healthy fats and creaminess

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

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

Choosing the Right Mint Flavor

For this recipe you can use either:

• Peppermint extract

• Peppermint stevia

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

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

Sweetener Options

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

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

Monk Fruit Sweetener

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

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

Liquid Stevia

Liquid stevia adds sweetness without adding bulk ingredients.

Peppermint stevia is especially convenient for mint ice cream.

Allulose

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

Dairy and Milk Options

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

Almond Milk

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

Coconut Milk

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

Whole Milk or Heavy Cream

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

Chocolate Chip Options

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

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

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

Don’t Have a Ninja Creami?

No problem.

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

Here are two simple options.

Blender Method

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

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

This recreates a similar texture to a traditional churn recipe.

Stir-Freeze Method

Freeze the mixture in an airtight container.

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

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

Natural Color Options

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

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

• Matcha powder

• Spinach powder

These ingredients create a subtle menthe color without artificial dyes.

Tips for the Best Texture

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

• Always freeze the mixture flat in your container

• Use full-fat yogurt if you want richer texture

• Add a small amount of healthy fat like avocado

• Avoid too much liquid sweetener

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

A Sugar-Free Treat That Fits Your Lifestyle

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

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

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

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

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

Low Carb Keto Mint Chip Ice Cream Ninja Creami

Prep Time 5

Servings serving

Calories 195kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

Ninja Creami

Ingredients

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

Instructions

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

Notes

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

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

Nutrition

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