Keto No Bake Mini Oreo Cheesecake Bites

Because they require no baking, these mini cheesecakes are especially convenient when you need a make-ahead dessert. Prepare them in advance, refrigerate until firm, and serve them straight from the fridge whenever you’re ready for something sweet.

These bite-sized cheesecakes have everything you want in a decadent dessert: a chocolate cookie base, a smooth and creamy filling, and my mock crushed sugar-free sandwich cookies flavor in every bite. Their individual size also makes them easy to serve at parties, holidays, and family gatherings.

Using my no bake, sugar-free Oreo-style cookie crumble helps create the familiar cookies-and-cream flavor while keeping the dessert lower in carbohydrates than traditional Oreo cheesecake. Be sure to check the nutrition label on your keto Oreo cookies to top the cheesecakes, as carb counts can vary considerably between brands.

The Appeal Of Keto Friendly Desserts

Following a low-carb or keto lifestyle doesn’t mean you have to give up dessert. The secret is choosing ingredients that provide the sweetness and texture you love without relying on traditional sugar.

These mini Oreo cheesecakes are a wonderful example. Cream cheese creates a naturally rich filling, while a keto-friendly sweetener adds sweetness without the usual sugar. My cookie crumble is just like sugar-free chocolate sandwich cookies to bring that recognizable cookies-and-cream flavor to the crust and filling.

Another advantage is portion control. Since each cheesecake is made individually, you can enjoy a satisfying dessert without having to cut or measure a slice from a larger cheesecake.

Ingredients Needed For Sugar Free Keto No Bake Mini Oreo Cheesecakes

You only need a handful of ingredients to prepare these easy no-bake treats. Refer to the recipe card below for the exact quantities used in this recipe.

• Sugar-free Oreo-style chocolate sandwich cookies
• Melted butter for the cookie crust
• Full-fat cream cheese, softened
• Powdered low-carb sweetener
• Heavy whipping cream
• Vanilla extract
• Additional cookies for the topping

For the smoothest filling, allow the cream cheese to soften at room temperature before mixing. Powdered sweetener is preferable to granulated sweetener because it dissolves more easily and is less likely to give the filling a gritty texture.

When choosing sandwich cookies, always check the package information. A product labeled “sugar free” is not automatically keto-friendly, and some varieties may contain ingredients or sugar alcohols that do not work for everyone.

Step By Step Preparation Guide

Begin by lining a mini muffin pan with paper or silicone liners. This makes the chilled cheesecakes much easier to remove and serve.

Combine the cookie ingredients to make the crumbs in a food processor with the melted butter, then divide in half and use one half of the mixture evenly among the prepared cups. Press each portion firmly into the bottom to create a compact crust.

Next, beat the softened cream cheese with the powdered sweetener and vanilla until the mixture is completely smooth.

(This is an additional step not on the recipe card). In a separate bowl, whip the heavy cream until it forms firm peaks. Gently fold the whipped cream into the cream cheese mixture to keep the filling light and airy. You could skip this step like I did, if you prefer and just add the heavy cream to the mixer to blend together.

Spoon or pipe the cheesecake mixture over each prepared crust and smooth the tops as best you can. If using, add an Oreo cookie right into the middle of the cheesecake cups.

Refrigerate the mini cheesecakes for the amount of time specified in the recipe card, or until the filling is firm enough to hold its shape. Garnish them with more cookie crumbs or another favorite keto-friendly topping, like my sugar free whipped cream, before serving.

Tips For Making Perfect Mini Cheesecakes

Use room-temperature cream cheese for a lump-free filling. Cold cream cheese is more difficult to blend and may leave small lumps behind.

Whip the heavy cream in a cold bowl for the best volume. Once it has been folded into the cream cheese, avoid overmixing so the filling stays fluffy.

Press the crust down firmly with the back of a small spoon or the end of a flat measuring cup or a paper cupcake liner. A tightly packed crust is less likely to crumble when the cheesecakes are removed from their liners.

Most importantly, allow enough time for the cheesecakes to chill completely. Although it may be tempting to serve them immediately, chilling gives the filling time to firm up and helps all the flavors come together.

Nutritional Benefits Of This Sugar Free, Keto Dessert

Traditional Oreo cheesecake can contain a substantial amount of added sugar. This version uses sugar-free cookies and a low-carb sweetener, making it a more suitable choice for many people limiting their sugar or carbohydrate intake.

The cream cheese and heavy cream also contribute fat and richness, helping a small serving feel satisfying. However, “sugar free” does not necessarily mean carb free or calorie free. Use the nutrition information calculated from your specific ingredients and serving size for the most accurate values.

Readers with dietary restrictions should also review every product label carefully. Ingredients and nutritional values can differ significantly between brands.

Serving Suggestions And Storage Tips

Serve these mini cheesecakes cold, straight from the refrigerator. For a simple presentation, top each one with a sprinkle of chocolate cookie crumbs. You could also add a small swirl of sugar-free whipped cream just before serving.

Keep leftover cheesecakes in a covered container in the refrigerator for up to 3 days. Separating the layers with parchment paper can help protect the toppings and prevent the cheesecakes from sticking together.

If you plan to freeze them, first test how your chosen sweetener and dairy ingredients respond to freezing and thawing. Freeze the cheesecakes without delicate toppings, then thaw them in the refrigerator before serving.

Variations And Add Ons To Customize Your Cheesecakes

There are plenty of simple ways to customize these mini no-bake cheesecakes:

• Add a little unsweetened cocoa powder for a more intense chocolate filling.
• Mix in sugar-free chocolate chips for extra texture.
• Add peppermint extract for a chocolate-mint variation.
• Swirl in a small amount of natural, no-sugar-added peanut butter.
• Top each cheesecake with fresh raspberries or sliced strawberries.
• Use a different flavor of keto-friendly sandwich cookie for the crust.
• Add sugar-free chocolate sauce immediately before serving.

Whenever you add or substitute an ingredient, remember to recalculate the nutritional information if keeping track of net carbohydrates is important to you.

Enjoying Guilt Free Indulgence

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prepare a batch ahead of time and keep them chilled until dessert is served. With a crunchy chocolate crust and a luscious cream cheese filling, these mini cheesecakes prove that a lower-sugar dessert can still feel wonderfully indulgent.

Sugar Free Low Carb Keto Mini No Bake Oreo Cheesecakes

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Sugar Free Low Carb Keto Mini Oreo Cheesecakes

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prep Time 20 minutes minutes

Servings 12 cheesecakes

Calories 273kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Crumbs

• 1/2 cup unsweetened cocoa powder
• 1/3 cup sunflower seeds raw, unsalted
• 1/3 cup coconut flour
• 1/3 cup Monk Fruit Allulose Confectioners
• 6 tbsp unsalted butter softened
• pinch salt

No Bake Cheesecake Filling

• 16 ounces cream cheese softened
• 1/2 cup heavy cream
• 1-2 tsp Chocolate Liquid Stevia or Vanilla or to taste

Optional Toppings

• 12 mini highkey keto oreo cookies
• 1 cup sugar free whipped cream

Instructions

• Place paper liners or silicone cupcake liners into a 12 capacity muffin pan. Set aside.
• Place the first six ingredients into a food processor and process until fine crumbs form. Separate in half.
• Using half the cookie crumb mixture, place about 2 teaspoons of cookie crumbs into each cupcake liner and press down to flatten evenly. Set aside.
• Place the cream cheese into a stand mixer and blend on high until smooth. Pour in the heavy cream and sweetener and blend until smooth and whipped in texture. Alternatively, you could whip the heavy cream separately and fold it into the cream cheese.

  Taste and adjust sweetener if needed.
• Stir the cookie crumbs into the cream cheese mixture and fill the 12 capacity muffin pan.

  If using mini oreos, push half way into the center of each cheesecake cupcake or top with sugar free whipped cream and serve.

  Refrigerate until ready to serve. Store refrigerated for up to 3 days.

Video

Notes

5 g net carbs for one mini oreo cheesecake and does not include optional toppings

Pin the video here.

Nutrition

Serving: 1serving | Calories: 273kcal | Carbohydrates: 8g | Protein: 4g | Fat: 26g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 53mg | Sodium: 126mg | Potassium: 52mg | Fiber: 3g | Sugar: 2g | Vitamin A: 683IU | Calcium: 38mg | Iron: 0.04mg

The post Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes appeared first on Sugar-Free Mom.

Sugar Free Keto Marshmallows

​After I recently posted my new keto marshmallow recipe that has been on my foodie bucket list for years, I knew I wanted to make a keto rice krispie treat!

I polled my facebook followers on my page and many suggested great options but ultimately I decided on the Magic Spoon cereal variety pack, which included peanut butter, cocoa, chocolate chip, and fruity flavors. 

Surprisingly, the fruity flavor was the only one all of us really liked, so that is the crispy cereal I used to make these keto Rice Krispie treats.

You can absolutely use any flavor or brand you prefer. The most important thing is choosing a crunchy, low-carb cereal with no added sugar.

Are Rice Krispie Treats Keto?

Traditional Rice Krispie treats are not keto-friendly or even gluten free. A classic rice krispie treat recipe is made with crisp rice cereal and a bag of marshmallows containing plenty of sugar and corn syrup. 

Regular Rice Krispies cereal is also high in grams of carbs and can quickly raise blood sugar. Even though the bars are light and airy, they are not a low-carb food.

This recipe makes a delicious low-carb version by replacing traditional marshmallows and rice cereal with sugar-free ingredients and keto cereal. The result is a pan of chewy marshmallow treats that gives you the flavor and texture of the real thing without all the sugar.

These are not technically “rice” treats because they do not contain traditional rice krispies or puffed rice. However, they have the same satisfying combination of crispy cereal and a soft, sticky marshmallow mixture.

No Store-Bought Keto Marshmallows Required

You may have already seen my recipe for homemade keto marshmallows. They are fantastic on their own and can be used in many different sweet treats.

I did not make this recipe using a batch of my already-prepared keto marshmallows because we did not have any left! Instead, this recipe uses the same basic ingredients to create the marshmallow mixture directly in the pan.

That means you do not need to make your own sugar-free marshmallows first, wait for them to set, cut them, and then melt them again.

It also saves you from purchasing an expensive bag of keto marshmallows, such as Max Mallow or another specialty brand. Making the marshmallow base as part of the cereal mixture keeps the process simple and may be more cost effective.

Of course, the final cost depends on the cereal you choose. Keto protein cereal can be expensive. If you want to reduce the cost, try a less expensive keto cereal, a nut-free low-carb cereal, or crushed pork rinds.

Choosing the Best Keto Cereal

Magic Spoon cereal worked well in this recipe because it stayed crispy after being combined with the warm marshmallow mixture. I used the fruity flavor, which also gave the cereal bars some cheerful, festive colors.

Here are several options you can try:

• Magic Spoon cereal in fruity, cocoa, peanut butter, or another favorite flavor
• HighKey protein cereal
• Another brand of zero-sugar or low-carb crispy cereal
• A keto granola that fits your nutritional goals
• Crushed plain pork rinds for a less expensive, very low-carb option
• A mixture of keto cereal and unsweetened coconut flakes

Always check the nutrition label, even when a product is advertised as keto. The total grams of carbs, fiber, sugar alcohols, and net carbs can vary greatly among brands.

Also confirm that the cereal is safe for your family’s dietary needs. Many keto cereals and granolas contain almonds, pecans, cashews, or other tree nuts.

A Nut-Free Option for Our Family

I chose not to use keto granola because my youngest son has a tree nut allergy, and I wanted him to be able to enjoy these treats with the rest of us.

Nut allergies can make finding keto packaged foods difficult because almonds and other tree nuts are used in so many low-carb products. Even a product that does not include nuts as a main ingredient may have been processed in a facility that handles them.

If you are preparing these keto crispy treats for someone with an allergy, carefully read every package and check for possible cross-contact warnings. Choose a certified safe cereal based on that person’s specific needs.

You should also avoid adding peanut butter unless you know it is safe for everyone eating the treats. Peanut butter is not a tree nut, but some people, like my son,  must avoid both peanuts and tree nuts.

Why You’ll Love These Keto Marshmallow Treats

These easy keto Rice Krispie treats are:

• Sugar-free and made without corn syrup
• Low in net carbs compared with traditional cereal bars
• Gooey, crispy, and satisfying
• Made without a store-bought bag of marshmallows
• Easy to customize with different cereal flavors
• A fun no-bake treat for children and adults
• Simple enough for holidays, parties, or an everyday dessert
• Easy to store in an airtight container

They are a great choice whenever the family wants something familiar and fun, but you do not want the grams of sugar found in traditional marshmallow treats.

Tips for Making Sugar-Free Cereal Bars

Sugar-free marshmallow mixtures can behave differently from melted traditional marshmallows, so a few simple tips will help you get the best results.

Prepare the Pan First

Line your baking pan with parchment paper or wax paper before beginning. Once the marshmallow base is ready, you will need to work fairly quickly.

A prepared pan makes it easy to transfer and shape the cereal mixture before it starts to set.

You can lightly coat the parchment paper with coconut oil. If you do not use coconut oil, another neutral option may work, but I generally avoid vegetable oil when possible.

Use a Large Mixing Bowl

Place your keto cereal in a large mixing bowl so you have enough room to fold everything together quickly.

You want the cereal coated with the marshmallow mixture, but you do not want to stir so aggressively that all those crispy pieces turn into crumbs.

Do Not Pack the Mixture Too Firmly

Transfer the cereal mixture to the prepared pan and gently press it into an even layer.

If you compress it too firmly, the finished cereal bars may become dense or hard. Light pressure creates treats with a better balance of crispy and chewy textures.

A lightly greased spatula works well. You can also place a piece of parchment paper or plastic wrap over the top and press gently with your hands.

Let the Bars Set Before Cutting

Allow the treats to cool and firm up at room temperature before slicing. I let them sit overnight but even 6 hours should be good enough. Cutting them while they are still warm can cause them to fall apart.

For the cleanest pieces, use a large, sharp knife and wipe the blade between cuts.

Fun Flavor Variations

Once you have the basic recipe, these keto cereal bars are easy to customize.

Chocolate Keto Crispy Treats

Use cocoa protein cereal and add a small amount of unsweetened cocoa powder to the marshmallow mixture. You could also drizzle the cooled bars with melted chocolate.

Choose sugar-free chocolate or low-carb chocolate chips to keep the recipe keto-friendly.

Peanut Butter Treats

If peanuts are safe for your household, add a little unsweetened peanut butter to the warm mixture or drizzle it over the finished bars.

Peanut butter works especially well with cocoa or chocolate chip keto cereal.

Fruity Cereal Bars

Use fruity Magic Spoon cereal, as I did, for a colorful version the kids will love.

The fruity flavor makes these bars look festive without needing traditional sugary cereal. If desired, you can add a small amount of natural food coloring to the marshmallow base, but it is not necessary.

White Chocolate Drizzle

Drizzle the bars with melted sugar-free white chocolate chips after they have cooled. Let the chocolate set completely before cutting or storing them.

Holiday Marshmallow Treats

Choose festive colors for the occasion or add keto-friendly sprinkles. These make adorable bake-sale-style treats even though they are actually no-bake treats.

Avoid regular sprinkles if you want the recipe to remain completely sugar-free.

Caramel-Inspired Treats

For a flavor similar to caramel Rice Krispie treats, add a keto-friendly caramel extract or a drizzle of my sugar-free caramel sauce.

Make sure any sauce you use fits your personal carb goals.

Can I Use Homemade Marshmallows?

Yes. If you already have a batch of homemade marshmallows ready, you can experiment with melting them for cereal bars.

However, that adds extra preparation because you must first make and set the marshmallows, then melt them down for the treats. The method in this recipe is easier because the sugar-free marshmallow mixture is prepared specifically for the bars.

Store-bought keto marshmallows may also work, but different brands contain different sweeteners and fibers. They may not melt exactly like traditional marshmallows, so the final texture can vary.

Sweetener Options

This recipe uses the Monk Fruit Allulose confectioners sweetener listed in the recipe card, but your choice of sugar-free sweetener can affect both flavor and texture.

Monk fruit is a popular keto option, but products labeled monk fruit are often blended with erythritol or allulose. These blends are not interchangeable in every recipe.

Erythritol can sometimes produce a cooler flavor or a slightly firmer texture. Allulose generally keeps sugar-free treats softer, though it may brown more quickly when heated.

For the most reliable results, use the sweetener specified in the recipe rather than making a direct substitution. If you change sweeteners, you may need to adjust the quantity.

How to Store Keto Rice Krispie Treats

Store the sliced treats in an air-tight container at room temperature. Place parchment paper or wax paper between the layers so they do not stick together.

For individual portions, wrap each bar in plastic wrap or place it in a small Ziploc bag.

These bars are usually best when enjoyed within the first few days because the cereal will gradually lose some of its crisp texture. Refrigerating them may make them too firm, depending on the sweetener and fat used.

If your kitchen is very warm, you may need to refrigerate them briefly. Let refrigerated bars return to room temperature before serving for the best chewy texture.

Are These Healthy Rice Krispie Treats?

“Healthy” can mean something different to everyone, but these are certainly a lower-sugar alternative to traditional Rice Krispie treats.

They contain zero added sugar when prepared with appropriate sugar-free ingredients. They also have fewer grams of sugar and fewer net carbs than classic treats made with rice cereal and traditional marshmallows.

They are still a sweet treat, and serving size matters. Always calculate the nutrition using the exact cereal, sweetener, and other products you use, since brands can vary significantly.

For people watching blood sugar, individual responses to sugar alcohols, fibers, and protein cereal can differ. Check with your healthcare provider if you need advice for your personal medical needs.

Frequently Asked Questions

Can I use regular Rice Krispies?

You can, but the finished recipe will not be keto or very low in carbs. Regular rice cereal is made from rice and contributes a significant amount of carbohydrates.

For keto Rice Krispie treats, use a low-carb crispy cereal or one of the alternatives suggested above.

Can I use keto granola?

Yes, as long as the granola fits your nutritional needs. The texture will be different from crispy cereal, and many keto granolas contain tree nuts.

Can I use pork rinds?

Plain pork rinds could be used as an inexpensive, extremely low-carb substitute. Crush them into cereal-size pieces and make sure they are fresh and very crispy.

The flavor will not be exactly the same as cereal, but the sweet marshmallow mixture can help balance their saltiness.

Do I need keto marshmallows?

No. One of the best things about this recipe is that you do not need to buy or prepare keto marshmallows first. The homemade marshmallow base is created directly as part of the recipe.

Why are my cereal bars hard?

The mixture may have been cooked too long, pressed too firmly into the baking pan, or prepared with a sweetener that crystallizes as it cools.

Cook only as directed and press the mixture gently into the pan.

How do I keep the mixture from sticking?

Use a parchment-lined prepared pan, lightly grease your spatula with coconut oil, and work while the mixture is still warm.

Easy Keto Treats the Whole Family Can Enjoy

I love being able to recreate nostalgic recipes in a way that works for my low-carb lifestyle and my family’s needs.

These easy sugar-free keto marshmallow Rice Krispie treats give you that classic combination of gooey marshmallow and crispy cereal without traditional marshmallows, corn syrup, or added sugar.

The fruity Magic Spoon cereal was the winner in our house, but feel free to use whichever keto cereal you and your family enjoy. You can also try chocolate, peanut butter, or chocolate chip cereal—or use crushed pork rinds when you want a lower-cost option.

Just remember to check every ingredient carefully if you are cooking for someone with food allergies.

Scroll down to the recipe card for the exact ingredients, complete directions, nutritional information, total grams of carbs, and net carbs. If you make these keto marshmallow treats, leave a comment and let me know which crispy cereal and flavor you used!

Easy Sugar Free Keto Rice Krispie Treats

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Easy Sugar Free Keto Marshmallow Rice Krispie Treats

These easy sugar-free keto marshmallow Rice Krispie treats give you that classic combination of gooey marshmallow and crispy cereal without traditional marshmallows, corn syrup, or added sugar.

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 18 servings

Calories 38kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup cold water
• 3 tbsp gelatin
• 2/3 cup water
• 1 cup monk fruit allulose blend confectioners
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• pinch sea salt
• 4 cups Magic Spoon Fruity Cereal

Instructions

• Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.

  Set aside a large bowl with the keto cereal. I used a metal masher to roughly chop the cereal but you could also leave it whole.
• Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
• Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.

  If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.

  Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
• At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.

  Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
• Turn off the mixer and immediately pour the marshmallow mixture into your prepared bowl with the cereal. Work quickly, as the mixture begins to set fast. Use a buttered silicone spatula to gently fold everything together. Transfer to your parchment-lined 9×9 pan. Lightly butter your hands or another piece of parchment and gently press it into an even layer.
• Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.

  Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

Here is my Marshmallow Recipe that I based this recipe from. The good news is you don’t need to make the marshmallows and wait for them to set before making this recipe.

Midlife Macro Approved!

Pin the video to Pinterest here!

Nutrition

Serving: 1serving | Calories: 38kcal | Carbohydrates: 3g | Protein: 4g | Fat: 2g | Saturated Fat: 0.2g | Monounsaturated Fat: 0.001g | Sodium: 3mg | Potassium: 1mg | Fiber: 0.2g | Sugar: 0.03g | Calcium: 1mg | Iron: 0.01mg

The post Easy Sugar Free Keto Marshmallow Rice Krispie Treats appeared first on Sugar-Free Mom.

Sugar Free Homemade Keto Marshmallows

If you’ve been following me for a while, you know I love a good recipe challenge. And let me tell you…this one has been sitting on my foodie bucket list for years.

I’ve made everything from keto breads and cheesecakes to sugar-free candy, but homemade keto marshmallows always intimidated me.

Traditional marshmallows rely on hot sugar syrup, corn syrup, and very precise candy-making techniques. Recreating that same fluffy texture without table sugar or corn syrup seemed almost impossible.

But after years of recipe testing, I finally felt confident enough to give these easy sugar-free marshmallows a try.

My very first batch wasn’t a complete failure, but it wasn’t exactly what I was hoping for either.

I used pure liquid allulose, and while the marshmallow mixture whipped beautifully and became bright white, it stayed just a little too soft. That’s when I realized the extra moisture from liquid allulose was preventing the marshmallows from setting as firmly as I wanted.

For my second attempt, I kept everything exactly the same except for one important change.

Instead of liquid allulose, I used a confectioners-style monk fruit allulose blend, and it made all the difference!

The marshmallow mixture whipped into thick, glossy stiff peaks, set beautifully at room temperature, and gave me the fluffy texture I’d been dreaming about. I also switched from an 8×8 pan to a 9×9 pan, which created the perfect marshmallow height.

I can honestly say these are everything I hoped they’d be.

Soft.

Fluffy.

Light.

And completely sugar free.

Why You’ll Love These Homemade Keto Marshmallows

Whether you’re following a keto diet, low carb diet, or simply trying to reduce your blood sugar spikes, these homemade marshmallows are an easy recipe you’ll want to make again and again.

They’re:

• Zero added sugar
• Low carb and keto friendly
• Naturally gluten free
• Only 3 calories each
• Made without corn syrup
• No egg whites required
• Perfect for hot chocolate
• Great for s’mores
• Delicious in protein shakes
• Perfect sweet treat for holidays or everyday snacking

Unlike store-bought marshmallows, these contain simple ingredients you can actually pronounce.

Why I Use Grass-Fed Gelatin

One of the reasons I love making homemade marshmallows is that they’re actually a delicious way to enjoy one of my favorite functional ingredients, grass-fed gelatin powder.

I personally only use and recommend grass-fed beef gelatin because it comes from pasture-raised cattle rather than conventionally raised animals. While all gelatin provides collagen-building amino acids, choosing grass-fed sources gives me greater confidence in the quality of the finished product.

Gelatin is rich in amino acids like glycine, proline, and hydroxyproline, which are the primary building blocks of collagen.

These amino acids may help support:

• Healthy skin elasticity
• Strong hair and nails
• Joint comfort
• Bone health
• Healthy digestion
• A healthy gut lining
• Better recovery after exercise
• Muscle maintenance as we age

Glycine is especially interesting because it also plays a role in supporting relaxation and restful sleep, which makes these marshmallows a fun bedtime treat in a cup of sugar-free hot chocolate.

Of course, I’m not eating marshmallows as my primary collagen source, but I certainly don’t mind getting a little extra nutrition while satisfying my sweet tooth!

Ingredients You’ll Need

One of my favorite things about this marshmallow recipe is how incredibly simple it is.

You’ll only need:

• Cold water
• Grass-fed gelatin powder
• Monk fruit allulose sweetener
• Vanilla extract
• Vanilla liquid stevia
• Salt

That’s it.

No corn syrup.

No sugar.

No artificial food coloring.

No preservatives.

Why This Sweetener Works Best

After testing multiple batches, I can confidently recommend using a confectioners-style monk fruit allulose blend instead of liquid allulose.

Liquid allulose contains additional water, which can make the marshmallow mixture softer and delay setting.

The powdered monk fruit allulose blend dissolves quickly in the hot syrup while allowing the gelatin to create those beautiful fluffy stiff peaks.

Unlike regular sugar, keto-friendly sweeteners don’t caramelize exactly the same way, so you don’t need to cook them to the traditional 240°F soft-ball stage.

A simple rolling boil for about two minutes (or approximately 210°F if using a candy thermometer) worked perfectly during testing.

Tips for Perfect Keto Marshmallows

If this is your first time making marshmallows, don’t worry-they’re much easier than they seem.

A few helpful tips:

• Bloom the gelatin completely before adding the hot syrup.
• Use the whisk attachment on a stand mixer for the fluffiest texture.
• Pour the hot syrup directly into the gelatin instead of along the sides of the bowl.
• Whip on high speed for about 15 minutes.
• Wait until the mixture forms stiff peaks before transferring it to your prepared pan.
• Work quickly once mixing is finished because the marshmallow mixture starts setting almost immediately.
• Allow them to dry uncovered at room temperature overnight for the best texture.
• Use a lightly greased sharp knife for clean slices.

Frequently Asked Questions

Can I use liquid allulose?

I don’t recommend it.

My first test batch used liquid allulose, and while it whipped beautifully, the marshmallows remained softer because of the extra moisture.

For best results, stick with a powdered monk fruit allulose blend.

Can I use regular sugar?

Absolutely, but then these would simply become traditional marshmallows, and the nutrition information would change dramatically.

My goal was creating low carb marshmallows that taste like the real thing without affecting blood sugar the same way.

Can I use erythritol instead of the monk fruit allulose blend?

I don’t recommend it.

While many older keto marshmallow recipes use erythritol or erythritol-based sweeteners, I no longer develop recipes with erythritol because it doesn’t perform as well in many desserts and candy recipes.

Erythritol tends to recrystallize as it cools, which can leave marshmallows with a gritty or crunchy texture instead of the soft, fluffy texture you’re looking for. It also has a noticeable cooling sensation that can overpower the classic vanilla marshmallow flavor.

After extensive recipe testing, I’ve found that a monk fruit allulose blend creates a much smoother marshmallow mixture with a softer bite that’s much closer to traditional marshmallows.

If you have an erythritol-based sweetener like Swerve Confectioners, I don’t recommend substituting it in this recipe. For the best results, stick with the confectioners-style monk fruit and allulose blend listed in the recipe.

Do these taste like store-bought marshmallows?

Honestly, yes!

The texture of my low-carb marshmallows is surprisingly close to classic marshmallows, although they’re just slightly softer because they’re made without traditional sugar syrup.

Do I need a candy thermometer?

No.

A candy thermometer is helpful if you have one, but simply bringing the syrup to a rolling boil and cooking for about two minutes worked perfectly in my testing.

How should I store them?

Store your sugar-free marshmallows in an airtight container in a cool, dry place for up to two weeks.

For longer storage, freeze them for up to three months.

Can I roast these over a campfire?

Not exactly.

These low carb marshmallows taste remarkably similar to traditional marshmallows, but they won’t toast or caramelize the same way over an open flame. Regular marshmallows brown because the sugar caramelizes and melts.

Since these are made with a keto-friendly sweetener instead of table sugar or corn syrup, they don’t develop that golden, toasted exterior.

If you hold them over a flame too long, they’ll simply soften, melt, and eventually drip off the skewer rather than puffing up and turning golden brown like store-bought marshmallows.

That said, they’re still absolutely delicious:

• Floating in hot chocolate
• Chopped into homemade keto ice cream
• Added to protein shakes
• Mixed into sugar-free rice crispy treats
• Enjoyed as a sweet snack right out of the container

If you’d like a lightly toasted finish, a small kitchen or crème brûlée torch may lightly brown the outside. I recommend using quick passes with the flame rather than holding it in one spot, as keto-friendly sweeteners can melt faster than regular sugar. If you try this, let me know how it works for you!

After years of putting this recipe off, I’m so glad I finally checked homemade keto marshmallows off my foodie bucket list.

Sometimes the recipes that seem the most intimidating turn out to be some of the most rewarding. Once I swapped the liquid allulose for a confectioners-style monk fruit allulose blend, everything came together beautifully.

Whether you’re dropping one into hot chocolate, making sugar-free s’mores, adding them to protein shakes, or simply enjoying one as a little sweet treat, I think you’ll be amazed that something this fluffy can be completely sugar free, low carb, and keto friendly.

Easy Sugar-Free Marshmallows Recipe

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Easy Sugar Free Low Carb Keto Marshmallows Recipe

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 20 servings

Calories 3kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup cold water
• 3 tbsp gelatin
• 2/3 cup water
• 1 cup monk fruit allulose blend confectioners
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• pinch sea salt

Instructions

• Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.
• Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
• Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.

  If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.

  Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
• At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.

  Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
• Turn off the mixer and immediately pour the marshmallow mixture into your prepared baking dish. Work quickly, as the mixture begins to set fast. Don’t worry about scraping every last bit from the whisk or bowl—trying to get it all can cause the marshmallow to firm up before you get it into the pan.
• Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.

  Unlike traditional marshmallows, these keto marshmallows aren’t overly sticky, so there’s usually no need to coat them in powdered sweetener. If they do feel tacky, simply rub a tiny amount of coconut oil on your knife or hands to prevent sticking. In very warm or humid weather, you can lightly dust them with powdered allulose or your favorite powdered keto sweetener if desired.

  Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

I greased my knife to slice into 4 columns and 5 rows making 20 total.

Nutrition

Serving: 1serving | Calories: 3kcal | Carbohydrates: 0.02g | Protein: 1g | Fat: 0.001g | Sodium: 2mg | Potassium: 0.4mg | Sugar: 0.02g | Calcium: 1mg | Iron: 0.01mg

The post Easy Sugar Free Low Carb Keto Marshmallows Recipe appeared first on Sugar-Free Mom.

Keto Ice Cream Sandwiches

There is nothing better on a hot summer day than biting into a thick, creamy ice cream sandwich. Traditional ice cream sandwiches are loaded with added sugars, refined flour, and enough sugar to send blood sugar soaring.

Thankfully, making a homemade keto ice cream sandwich is much easier than you might think.

This easy no bake keto ice cream sandwich recipe combines a rich chocolate cookie dough with my creamy homemade Ninja protein ice cream for the ultimate sugar-free dessert.

There is no baking, no ice cream maker, and no complicated steps. Just press the chocolate dough into a pan, layer with your favorite keto ice cream, freeze, and slice.

Whether you’re following a keto lifestyle, watching your carbs, living gluten-free, or simply looking for a healthier frozen dessert, this recipe tastes remarkably close to the real thing while containing just 7 grams of net carbs per sandwich. Nutritional Information is at the bottom of this page on the printable recipe card. 

Why You’ll Love This Recipe

• No bake recipe
• Perfect for summer
• Rich chocolate cookie dough
• Creamy homemade keto ice cream
• Gluten free
• Grain free
• Sugar free
• No added sugars
• Only 7 grams net carbs
• Easy to customize with different flavors
• Great make-ahead dessert
• Stores well in the freezer for months

Ingredients you’ll need

The best part about these keto ice cream sandwiches is that every ingredient is simple and easy to find.

No Bake Chocolate Cookie Dough

• sunflower seed meal or almond meal
• unsweetened cocoa powder
• coconut flour
• chocolate liquid monk fruit
• pinch of salt
• room temperature butter (or melted coconut oil)

The combination creates a soft cookie dough that freezes beautifully while staying tender enough to bite into straight from the freezer.

Homemade Keto Ice Cream Recipes

I highly recommend using my Ninja Protein Ice Cream recipe as the ice cream base. It stays creamy, packs in extra protein, and has a fraction of the calories found in traditional vanilla ice cream.

You can also use:

• my no churn vanilla ice cream
• keto chocolate ice cream (dairy free)
• strawberry protein ice cream
• cottage cheese peanut butter ice cream
• keto coffee ice cream

The Best Sweetener for Keto Ice Cream Sandwiches

One reason these sugar-free ice cream sandwiches taste so much like the real thing is using monk fruit instead of traditional sugar.

Unlike regular sugar, our sugar-free version tastes amazing using monk fruit sweetener which adds sweetness without added sugars or extra carbs, making it one of the best sweeteners for anyone following a keto lifestyle or low carb eating plan.

If you prefer, you could also use:

• powdered allulose
• powdered monk fruit blend
• powdered erythritol (although I personally no longer recommend it)

How to Make No Bake Keto Ice Cream Sandwiches

These come together surprisingly quickly.

1. Add all cookie dough ingredients to a food processor.
2. Process until a soft dough forms.
3. Press dough between parchment paper into prepared pans.
4. Freeze briefly if needed.
5. Spread softened homemade keto ice cream evenly over one cookie layer.
6. Top with the second cookie layer.
7. Freeze for about one hour until firm.
8. Slice into sandwiches.
9. Individually wrap with parchment paper or plastic wrap for easy grab-and-go treats.

Tips for Success

• Use room temperature butter for the smoothest cookie dough.
• A food processor makes mixing incredibly easy.
• If the ice cream becomes too soft, return it to the freezer for 10-15 minutes before assembling.
• Press the cookie dough firmly so it doesn’t crumble.
• Run a sharp knife under hot water before slicing.
• Freeze the finished sandwiches before wrapping individually.
• Store in an airtight container for up to two months.

Frequently Asked Questions

Can I make these without an ice cream maker?

Absolutely! My Ninja Protein Ice Cream recipe works wonderfully, but you can use any homemade ice cream or your favorite store-bought low carb ice cream.

Can I use almond flour?

Yes. Almond flour or almond meal both work well if you don’t have a nut allergy. Sunflower seed meal is an excellent nut-free option.

Why use coconut flour?

Coconut flour helps absorb moisture and gives the cookie dough structure without needing to bake it.

Can I use heavy cream?

If you’re making your own homemade ice cream from scratch, heavy cream creates an incredibly creamy texture. For this recipe, simply use your favorite prepared keto ice cream.

How long do they last?

When wrapped individually in parchment paper or plastic wrap and stored in an airtight freezer container, these homemade keto ice cream sandwiches stay fresh for up to 2 months.

More Frozen Keto Desserts You’ll Love

If you love this keto ice cream sandwich recipe, be sure to try these other reader favorites:

• Ninja Protein Vanilla Ice Cream
• Keto Chocolate Ice Cream
• Frozen Sugar-Free Strawberry Ice Cream Pie
• Cottage Cheese Ice Cream
• Frozen Peanut Butter Cups

Storage Tips

Wrap each sandwich individually in parchment paper before placing them into a freezer-safe container or freezer bag for up to 2 months.

This prevents freezer burn and makes it easy to grab a single serving whenever you’re craving a delicious treat.

Easy No Bake Low Carb Keto Ice Cream Sandwiches

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Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe

Prep Time 20 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 339kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Cookie Dough

• 1 cup sunflower seed meal or almonds or almond meal if no nut allergy
• 1 cup unsweetened cocoa powder
• 1 cup coconut flour
• 2 tsp chocolate liquid monk fruit
• 1 tsp salt
• 16 tbsp unsalted butter room temperature or melted coconut oil

Sugar Free Keto Ice Cream

• 2 batches recipe of my ninja protein ice cream

Instructions

• Place all ingredients into a food processor and process until smooth or a large bowl and mix until combined.
• Press into two parchment lined 8 by 8 pans or one 9 by 13 pan.
• If using two-8 by 8 pans: Divide the dough in half and press each half into each pan. Use another piece of parchment on top of the dough and press with hands or a flat measuring cup to make it even. Spread softened ice cream over one half. Top with the other dough.
• If using the 9 by 13, remove cookie dough by lifting the parchment paper out of the pan and place onto a cutting board. Cut dough in half and reserve one half for top layer. Spread softened ice cream onto one half as evenly as you can, then top with the other layer.
• Freeze for 1 hour, then slice into 12 sandwiches. Individually wrap with foil or parchment. Store in freezer for up to two months.

Video

Notes

7 g net carbs

Nutrition

Serving: 1serving | Calories: 339kcal | Carbohydrates: 15g | Protein: 8g | Fat: 29g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 40mg | Sodium: 70mg | Potassium: 4mg | Fiber: 8g | Sugar: 1g | Vitamin A: 466IU | Calcium: 4mg | Iron: 0.003mg

The post Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe appeared first on Sugar-Free Mom.

Why You’ll Love This High Protein Brownie

Unlike many protein mug cake recipes that rely on chocolate protein powder or almond flour, this protein mug cake recipe has a rich chocolate flavor without any whey protein powder, flour, cottage cheese or added sugar.

The result is a soft, gooey center with plenty of chocolate flavor to satisfy a chocolate craving for a sweet tooth while keeping carbs low and with 8 grams of protein.

• Ready in about 1 minute using the microwave brownie instructions.
• Just a handful of simple ingredients.
• Flourless, gluten free, sugar free, and low carb.
• Naturally high in protein thanks to Greek yogurt and an egg yolk.
• Rich chocolate flavor with a fudgy brownie batter texture.
• No almond flour, coconut flour, or protein powder needed.
• Perfect when you’re craving a sweet treat but don’t want leftovers tempting you.
• Also includes oven and air fryer instructions.

What Makes This Mug Brownie Different?

Years ago I shared my Best Sugar Free Gluten Free Low Carb Keto Mug Brownie in my cookbook, The 30-Day Sugar Elimination Diet. That recipe makes two servings and uses sunflower seed flour along with a few more pantry ingredients.

After hearing from so many readers who wanted something even easier with less dry ingredients, I started experimenting with a single-serve brownie recipe using fewer ingredients. After several rounds of testing, I discovered that using just an egg yolk instead of a whole egg created the rich, fudgy brownie texture I was looking for.

The result is this Sugar Free Flourless High Protein Brownie Mug Cake. It’s made with minimal ingredients, has an incredibly gooey center, and it’s a quick fix to satisfy a chocolate craving in minutes.

Ingredient Notes

You only need a few pantry staples:

• Egg yolk creates an incredibly rich, fudgy brownie instead of a rubbery texture.
• Plain Greek yogurt adds moisture, protein, and keeps the brownie soft.
• Unsweetened cacao powder provides deep chocolate flavor or unsweetened cocoa powder
• Vanilla extract enhances the chocolate.
• Vanilla liquid stevia sweetens without sugar 
• Sea salt balances the sweetness.
• 85% dark chocolate creates delicious pockets of melted chocolate throughout the brownie.

Recipe Tips for 1 Minute Protein Brownie

• Microwave strengths vary, so begin checking around 45 seconds.
• The top should look set while the center stays slightly soft.
• Allow the brownie to rest for 2 to 3 minutes after cooking. It continues cooking as it cools, giving you the perfect gooey brownie texture.
• Overcooking is the biggest reason mug cakes become dry or rubbery.

Easy Ingredient Swaps

Need to customize this recipe? Here are a few simple substitutions.

Dairy-Free

Replace the Greek yogurt with your favorite unsweetened dairy-free yogurt. Unsweetened coconut yogurt or almond milk yogurt both work well. Keep in mind the protein content will be lower.

Sweetener

Any liquid sugar-free sweetener can be used, including liquid monk fruit or liquid allulose. Adjust to your preferred sweetness.

Cocoa Powder

Natural cocoa powder can be substituted for cacao powder if that’s what you have on hand. Cacao powder simply provides a slightly richer chocolate flavor.

Chocolate

The chopped 85% dark chocolate or higher is optional, but highly recommended if you love pockets of melted chocolate. You can also use your favorite sugar-free chocolate bar.

Frequently Asked Questions

Can I make this ahead of time?

This recipe is best enjoyed warm immediately after cooking while the center is still soft and fudgy.

Why only use the egg yolk?

The yolk adds richness and helps create a moist, fudgy brownie. Using a whole egg can make small mug cakes slightly more cake-like and less dense.

Can I use protein powder?

I don’t recommend it for this recipe. Protein powder absorbs a lot of moisture and changes the texture. This recipe gets its protein naturally from the Greek yogurt and egg yolk.

Can I bake this instead of microwaving?

Yes! I’ve included microwave, oven, and air fryer instructions so you can choose whichever cooking method you prefer.

More Single-Serve Desserts You’ll Love

If you love easy desserts and chocolate-y treats made with wholesome ingredients that are single-serve recipes, be sure to check out these favorites:

• Lemon Mug Cake
• Chocolate Soufflé Cake
• Peanut Butter Cheesecake Mousse
• Strawberry Cheesecake Jars
• Angel Food Cake Parfaits

Sugar Free Chocolate Protein Mug Cake

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Sugar Free Flourless High Protein Brownie Mug Cake

This easy High Protein Brownie Mug Cake is flourless, gluten free, sugar free, and low carb. Made with Greek yogurt, rich cacao, and dark chocolate, it’s a single-serving dessert that’s ready in about one minute.

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Servings 1 serving

Calories 106kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 large egg yolk
• 2 tbsp 2% plain Greek yogurt
• 2 tbsp cacao powder
• 1/2 tsp vanilla extract
• 1/2 tsp vanilla liquid stevia
• pinch sea salt

Optional

• 1 tbsp 85% dark chocolate or 1 square, chopped

Instructions

Microwave Instructions

• Lightly grease an 8-ounce microwave-safe ramekin or mug.
• Whisk the egg yolk and Greek yogurt until smooth.
• Stir in the cacao powder, vanilla, vanilla stevia, and sea salt until well combined.
• Fold in the chopped dark chocolate, if using.
• Microwave for 45–60 seconds. The edges should be set while the center remains slightly soft.
• Let the brownie rest for 2–3 minutes before enjoying. It will continue to set as it cools.

Oven Instructions

• Preheat the oven to 350°F .
• Prepare the batter as directed above.
• Pour into a lightly greased 8-ounce oven-safe ramekin.
• Bake for 8–10 minutes, until the edges are set and the center is still slightly soft.
• Let cool for 5 minutes before serving.

Air Fryer Instructions

• Preheat the air fryer to 325°F.
• Grease an 8-ounce oven-safe ramekin.
• Prepare the batter and pour it into the ramekin.
• Air fry for 7–9 minutes, until the edges are set but the center is still slightly soft.
• Let it rest for 5 minutes before serving. It will continue to set and become fudgy as it cools.

Video

Notes

4 g net carbs, not including the optional dark chocolate

• The egg yolk creates a richer, more brownie-like texture than a whole egg.
• Don’t overbake. This dessert is best when the center is still fudgy.
• Midlife Macro Approved
• Watch me make this on Pinterest.

Nutrition

Serving: 1serving | Calories: 106kcal | Carbohydrates: 8g | Protein: 8g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 185mg | Sodium: 23mg | Potassium: 173mg | Fiber: 4g | Sugar: 2g | Vitamin A: 263IU | Calcium: 70mg | Iron: 2mg

The post Sugar Free Flourless High Protein Brownie Mug Cake appeared first on Sugar-Free Mom.

Fresh Watermelon Cake Recipe

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

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

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

The reaction was priceless.

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

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

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

The Best Way to Make a Watermelon Birthday Cake

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

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

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

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

The combination of:

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

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

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

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

Ingredients You’ll Need

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

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

For serving:

• Sugar-free whipped cream, optional

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

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

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

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

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

It’s naturally:

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

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

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

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

Using a large sharp knife, carefully remove the rind.

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

Don’t worry about making it perfect.

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

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

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

Decorating the Top of the Cake

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

I kept mine simple by using a combination of:

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

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

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

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

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

Why Fruit Skewers Take This Cake to the Next Level

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

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

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

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

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

Frequently Asked Questions

Can I make this ahead of time?

Yes.

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

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

How should I store leftovers?

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

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

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

What should I serve with watermelon cake?

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

Tips for Success

Dry the Watermelon Well

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

Decorate Shortly Before Serving

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

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

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

Save the Scraps

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

Flourless Fresh Fruit Watermelon Cake Recipe

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Easy Flourless Fresh Fruit Watermelon Cake Recipe

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

Prep Time 30 minutes minutes

Servings 12 servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

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

Ingredients

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

Optional

• Sugar-free whipped cream
• Happy Birthday cake topper

Instructions

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

Video

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

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

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

Instant Low Carb Boiled Egg Ice Cream

If you’ve been around here for a while, you know I love finding creative ways to boost protein without sacrificing flavor. But I have to admit, even I was surprised by this one!

The secret ingredient? Hard boiled eggs!

Before you scroll away, trust me-you do not taste the eggs. Instead, they create an incredibly creamy texture that reminds me of a soft-serve consistency.

Combined with frozen fruit and Greek yogurt, this simple recipe makes a delicious high protein treat that’s perfect for hot summer days.

Whether you’re following a low carb lifestyle, looking for a healthier dessert, or simply want a quick high protein snack, this egg ice cream recipe might become your new favorite.

Why You’ll Love This Boiled Egg Ice Cream

​There are so many reasons this simple recipe has quickly become a staple in my kitchen:

• Ready in just 5 minutes
• No ice cream maker required
• High protein
• Naturally sweetened with fruit
• Easy meal prep option
• Midlife Macro Approved
• Kid-friendly
• Easily customizable
• Lower in calories than traditional ice cream
• Great way to use leftover hard boiled eggs

The best part is that you can create different flavors simply by changing the frozen fruit.

What Does Egg Ice Cream Taste Like?

If you’ve ever had a traditional custard ice cream made with egg yolks, you’ll understand why eggs work so well in homemade ice cream.

Unlike many homemade keto ice cream recipes that rely on heavy cream, coconut cream, guar gum, xanthan gum, or an ice cream machine, this recipe uses whole hard boiled eggs to create a naturally creamy texture.

The result is more like a frozen yogurt meets soft serve consistency than traditional hard ice cream.

And no, it does not taste like eggs.

Ingredients Needed

You only need three simple ingredients:

• Hard boiled eggs
• Plain low-fat Greek yogurt
• Frozen fruit

Optional additions:

• Vanilla extract
• Vanilla bean paste
• Monk fruit sweetener
• Liquid stevia
• Sugar-free syrup
• Cocoa powder
• Cinnamon

Why Frozen Fruit Works Best

Frozen fruit is the key to achieving the perfect soft serve consistency.

Fresh fruit will create more of a smoothie texture, while frozen fruit helps thicken the mixture into a creamy dessert.

Some great options include:

• Strawberries
• Mango
• Blueberries
• Raspberries
• Blackberries
• Cherries
• Peaches

Keep in mind that net carbs will vary depending on the fruit used.

Strawberry Version

Using frozen strawberries provides:

• 151 calories per serving
• 14 grams protein
• 6 grams net carbs

Mango Version

Using frozen mango provides:

• 165 calories per serving
• 14 grams protein
• 10 grams net carbs

If you’re following a strict keto diet or monitoring blood sugar spikes, strawberries, raspberries, and blackberries are generally lower-carb options.

Helpful Tips for Success

Use a High-Powered Blender

A powerful blender helps create the smoothest texture and completely blends the eggs into the mixture.

Eat Immediately for Soft Serve

The texture is best right after blending.

It resembles the consistency of fresh soft serve ice cream.

Freeze for Later

If you freeze the entire batch, it will firm up after several hours.

Allow it to sit at room temperature for 10-15 minutes before serving.

Sweetness Matters

Depending on the fruit you use, you may not need additional sweetener.

Taste before adding anything extra.

Add More Protein

Want even more protein?

Try adding:

• Protein powder
• Keto Chow -I only use the ones that are unsweetened or with stevia
• Collagen peptides

If adding protein powder, you may need a little bit of water to help the blender process the mixture.

Easy Flavor Variations

Chocolate Protein Ice Cream

Add:

• 1 tablespoon cocoa powder, unsweet
• Chocolate protein powder
• Chocolate Keto Chow

Vanilla Bean Ice Cream

Add:

• Vanilla extract
• Vanilla bean paste
• Extra sweetener if desired

Berry Blend

Combine:

• Strawberries
• Raspberries
• Blackberries

Tropical Mango

Use frozen mango and a splash of coconut milk for a tropical flavor.

Swaps and Substitutions

Dairy-Free Option

Swap Greek yogurt for:

• Unsweetened coconut yogurt
• Canned Coconut cream, unsweet

Keep in mind that protein will be lower.

Lower Carb Option

Use:

• Frozen strawberries
• Frozen raspberries
• Frozen blackberries

These fruits typically have fewer net carbs than mango.

Frequently Asked Questions

Can I Use Raw Eggs?

I don’t recommend raw eggs in this recipe.

Hard boiled eggs provide the creamy texture while keeping the recipe simple and safe.

Can I Make This Without an Ice Cream Machine?

Yes!

That’s what makes this recipe so special. No traditional ice cream maker, Ninja Creami, or additional cost is required.

Can I Meal Prep This Recipe?

Yes, but the texture is best immediately after blending.

If frozen, allow it to soften before serving.

Does It Taste Like Eggs?

Not at all.

Most people would never guess there are whole eggs in this recipe.

Is This Good for Weight Loss?

This high protein dessert can fit into a weight loss plan when your macros allow. Protein helps support satiety and may help you stay satisfied longer than traditional ice cream. If you’re following my Midlife Macro Meal plans or Method, this is approved.

Can I Use a Ninja Creami or Ice Cream Machine?

Absolutely!

The beauty of this recipe is that it’s delicious right after blending, but you can also adapt it for a Ninja Creami or traditional ice cream maker if you prefer a firmer, scoopable ice cream.

For a Ninja Creami

Blend the ingredients until completely smooth, then pour the mixture into a Ninja Creami pint container.

• Freeze for at least 24 hours.
• Process using the Lite Ice Cream or Sorbet setting.
• If the mixture looks crumbly after the first spin, add 1-2 tablespoons of milk, almond milk, coconut milk, or water and use the Re-Spin Cycle.

Because this recipe is naturally lower in fat than traditional ice cream, a re-spin may help achieve a creamier texture.

For a Traditional Ice Cream Machine

Blend the ingredients until smooth, then pour the mixture directly into your ice cream machine. I have an attachment for my Kitchenaid.

• Churn according to your manufacturer’s instructions.
• Enjoy immediately for a soft-serve consistency.
• Freeze for 2-4 hours for a firmer texture.

Which Method Is Best?

Honestly, I prefer this recipe blended and eaten immediately.

Since the frozen fruit already creates a soft serve consistency, there’s no waiting, no freezing point issues, and no need for additional ingredients like xanthan gum, guar gum, heavy cream, condensed milk, or egg yolks that many homemade ice cream recipes require.

But if you already own a Ninja Creami or traditional ice cream maker, both methods work well and can give you a more traditional hard ice cream texture.

My Favorite Method

For busy days, I simply blend:

• 2 hard boiled eggs
• Greek yogurt
• Frozen fruit

Then enjoy immediately.

Five minutes later, I’m eating ice cream instead of waiting 24 hours for a Ninja Creami pint to freeze! 

More High Protein Frozen Treats You’ll Love

If you enjoy this easy boiled egg ice cream, be sure to try some of my other keto ice cream recipes, protein desserts, and low carb frozen treats!

Here are all my Scrambled egg pudding recipes you might also like!

Easy Creamy Instant Low Carb Protein Ice Cream

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Easy Creamy Instant Low Carb Boiled Egg Ice Cream

This high protein ice cream recipe proves that sometimes the most unexpected ingredients create the best results. With a creamy texture, high protein, and simple ingredient list, it’s a healthier alternative to traditional ice cream that’s ready in minutes.

Prep Time 5 minutes minutes

Servings 2 servings

Calories 165kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 1 high powered blender

Ingredients

• 2 large hard boiled eggs
• 100 grams mango frozen
• 150 grams low fat plain Greek yogurt

Instructions

• Add the frozen fruit and yogurt to the blender. Blend on high until smooth. Taste and decide if you need to add any sweetener. If not, add the hard boiled eggs and blend again until smooth.

  Enjoy immediately as soft serve or store in an airtight container and place in the freezer for 2-3 hours for hard ice cream.

Video

Notes

10 g net carbs

Midlife Macro Approved

Watch me make the mango version on Pinterest! 

Watch me make the Strawberry version on Pinterest.

Nutrition

Serving: 1serving | Calories: 165kcal | Carbohydrates: 11g | Protein: 14g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 191mg | Sodium: 93mg | Potassium: 147mg | Fiber: 1g | Sugar: 10g | Vitamin A: 845IU | Vitamin C: 18mg | Calcium: 118mg | Iron: 1mg

The post Easy Creamy Instant Low Carb Boiled Egg Ice Cream appeared first on Sugar-Free Mom.

Keto Dairy Free Coconut Custard

This easy keto custard recipe has the silky smooth texture of classic baked custard, but it’s completely dairy-free, low carb, gluten free, and Midlife Macro Approved.

It’s rich, creamy, lightly sweet, and incredibly satisfying for anyone following a keto diet, low carb lifestyle, or simply trying to reduce sugar without giving up delicious keto dessert recipes.

The best part? I tested this recipe with both unsweetened almond milk and plain water in place of the almond milk so my son could enjoy it nut free, and honestly, it was just as delicious with the same creamy texture!

Whether you call it coconut custard, baked custard, egg custard, or even crème anglaise inspired custard cups, this recipe is one of the easiest ways to satisfy a sweet tooth while keeping carbs low.

Why You’ll Love This Easy Keto Custard Recipe

This sugar free dairy free custard is:

• Low carb and keto friendly
• Just 3 g net carbs per serving
• Dairy-free and gluten free
• Carnivore friendly with simple swaps
• Made with healthy fats from coconut milk
• Protein packed thanks to collagen and whole eggs
• Perfect warm or chilled
• Great for meal prep
• Silky smooth texture without heavy cream
• Made with simple ingredients you probably already have

Unlike traditional custard recipes that rely on heavy cream, double cream, or sweetened condensed milk, this low carb custard uses canned coconut milk for richness and a creamy custard texture.

I adapted this recipe from my traditional keto custard that is high in fat for a classic keto approach and uses egg yolks and heavy cream. 

Main Ingredients for Dairy Free Custard

Here’s what you’ll need for this easy keto egg custard:

• Canned coconut milk-unsweetened
• Unsweetened almond milk or water
• Large eggs
• Pure collagen -the best brand and tested thoroughly for toxins, use sugarfreemom10 for discount
• Vanilla extract
• Vanilla stevia
• Cinnamon or nutmeg
• Pinch of salt

The coconut cream from canned coconut milk gives this baked custard its rich texture while keeping it completely dairy free.

Using collagen also adds extra protein and helps create an even creamier custard mixture without needing xanthan gum or gelatin powder.

Step 1: Prepare the Egg Mixture

Preheat your oven and gather all ingredients at room temperature for the best creamy texture.

Add the coconut milk, almond milk or water, whole eggs, collagen, vanilla extract, vanilla stevia, cinnamon, and salt to a blender, stand mixer, hand mixer, or food processor.

Blend until smooth.

Step 2: Fill the Custard Cups

Grease individual ramekins or custard cups with coconut oil or cooking spray.

Pour the cream mixture evenly into each ramekin.

Sprinkle the tops with cinnamon or nutmeg.

Step 3: Bake the Custard

Place ramekins onto a large baking dish or baking sheet pan.

Bake until the center is just set and the custard has a soft jiggle.

Cool on a wire rack before serving.

Enjoy warm or chilled straight from the refrigerator topped with fresh berries.

Can I Use Water Instead of Unsweetened Almond Milk?

Yes! I tested both versions.

Using water instead of unsweetened almond milk still created a creamy custard with a silky smooth texture. This is a great option if you need:

• Nut free custard
• Tree nuts free desserts
• Fewer ingredients
• Lower additional cost
• A simple pantry-friendly keto dessert

Honestly, next time I make this, I may even use water again because it worked so well.

Do I Need a Water Bath?

No water bath or bain marie is needed for this easy keto custard recipe.

Traditional custard recipes often use hot water in a larger baking dish to gently cook the egg mixture, but this recipe works beautifully without the extra step.

That means:

• Less prep time
• Less mess
• Easier cleanup
• Perfect results every time

Is Coconut Custard Good for Weight Loss?

This low carb egg custard can absolutely fit into a weight loss lifestyle because it’s:

• Healthy fats
• Rich in protein
• Low in total carbs
• Very satisfying

The combination of eggs, coconut milk, and collagen helps support fullness while keeping net carbs low.

It’s also Midlife Macro Approved, making it a great keto dessert option for women in perimenopause and menopause looking for a balanced low carb dessert.

Helpful Tips for the Best Keto Custard

Use Room Temperature Eggs

Cold eggs can affect the creamy texture of the custard mixture.

Don’t Overbake

The best keto custard still jiggles slightly in the center when removed from the oven. Overbaking can create a rubbery texture.

Chill for a Firmer Texture

Refrigerating overnight creates an even richer baked custard consistency.

Store Properly

Store in an airtight container or cover ramekins with plastic wrap for up to 5 days.

Can I Make This Ahead of Time?

Absolutely. This baked custard tastes even better chilled the next day.

Can I Freeze Keto Custard?

Yes, although the creamy texture is best fresh or refrigerated.

Is This Recipe Dairy Free?

Yes! There’s no heavy cream, heavy whipping cream, or dairy products.

Is This a Traditional Custard?

It’s inspired by traditional custard but made into a healthier keto version using low carb ingredients. My whole family loved this dairy-free custard! 

Easy Swaps and Variations

Nut Free Option

Replace unsweetened almond milk with water.

Sweetener Swaps

You can use:

• Monk fruit sweetener in liquid is best
• Monk fruit allulose blend in confectioners
• Liquid Cinnamon stevia
• Liquid Lemon stevia
• Favorite sugar free low carb sweetener. Here’s my Ultimate Sweetener Guide & Conversion chart to help you decide how much to use.

Flavor Variations

Try adding:

• Pumpkin pie spice
• Extra cinnamon
• Nutmeg
• Coconut extract
• Lemon extract

Serving Ideas

This creamy custard is delicious topped with:

• Fresh low carb berries like raspberries, blackberries, blueberries or strawberries
• Coconut cream-whipped
• Unsweetened whipped coconut cream which I made in my whipped cream canister
• Toasted coconut

Dairy Free Low Carb Egg Custard Recipe

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Sugar Free Dairy Free Low Carb Keto Coconut Custard

Creamy sugar free dairy free keto coconut custard made with simple ingredients and just 3 g net carbs per serving. This easy low carb baked custard is silky smooth, rich, protein packed, and perfect warm or chilled for a delicious keto dessert the whole family will love.

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 40 minutes minutes

Servings 6 custards

Calories 237kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 13.5 ounces canned coconut milk
• 3/4 cup unsweetened almond milk or water for nut free
• 6 large eggs
• 26 grams pure collagen or 2 scoops
• 2 teaspoons vanilla extract
• 2 teaspoon vanilla stevia
• 1/2 teaspoon cinnamon or nutmeg
• pinch salt

Instructions

• Preheat oven to 325 degrees.
• In a stand mixer or blender, add all ingredients and mix until smooth.
• Grease or spray 6-eight ounce ramekins or mini cast iron dutch ovens with lids like the red ones in my photo and pour egg custard mixture evenly into each dish.
• Place ramekins onto a large baking sheet pan.
• Sprinkle cinnamon or nutmeg over each custard and place sheet pan in the center of the oven.
• Bake 45-50 minutes then cool on a wire rack for 10 minutes.
• Enjoy warm or refrigerate. Store covered in the refrigerator for up to 5 days.

Notes

3 g net carbs

Midlife Macro Approved

Watch the video tutorial on Pinterest. 

Nutrition

Serving: 1custard | Calories: 237kcal | Carbohydrates: 4g | Protein: 11g | Fat: 20g | Saturated Fat: 13g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 118mg | Potassium: 170mg | Fiber: 1g | Sugar: 2g | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg

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

The Midlife Macro Method

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

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

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

The goal is not perfection.

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

Why Midlife Women Often Need More Protein

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

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

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

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

Protein helps support:

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

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

What Makes My Midlife Macro Meal Plans Different?

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

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

Each weekly plan includes:

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

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

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

This Week’s Midlife Macro Meal Plan Recipes

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

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

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

Cottage Cheese Pancakes

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

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

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

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

90 Second Banana Nut English Muffin

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

It’s:

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

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

Steak Kabobs

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

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

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

Taco Stuffed Zucchini Boats

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

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

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

Why Strategic Maintenance Days Matter

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

This is not a cheat day.

A maintenance day can help support:

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

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

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

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

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

This is not about chasing perfection.

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

Ready to Simplify Healthy Eating?

If you’re tired of:

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

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

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

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

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

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:

• Peanut butter protein powder
• Dairy free yogurt
• Vanilla stevia

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

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Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5 minutes minutes

Servings 4 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

• 2 tbsp my recipe for Strawberry Syrup
• Sugar Free Chocolate shavings
• 1 tbsp Choczero fruit spread

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

Serving: 1serving | Calories: 139kcal | Carbohydrates: 9g | Protein: 17g | Fat: 6g | Fiber: 3g

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

Sugar Free Low Carb Keto Lemon Loaf

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

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

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

Why This High Protein Lemon Loaf Works

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

Here’s what I discovered during recipe testing:

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

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

Midlife Macro Approved

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

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

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

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

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

It also works beautifully as:

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

The Secret to a Fluffy Keto Lemon Loaf

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

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

Tips for Success

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

Dairy Free Option

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

The texture is slightly different, but still delicious.

If you need dairy free:

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

Ingredients You’ll Need

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

Wet Ingredients

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

Dry Ingredients

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

Why I Used Egg White Protein Powder

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

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

Egg white protein helps keep this loaf:

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

How to Store

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

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

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

Delicious Variations

Want to change it up next time?

Try these ideas:

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

Can I make this dairy free?

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

Can I use almond flour?

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

Is this a traditional pound cake texture?

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

Can I use monk fruit sweetener?

Yes. Liquid monk fruit sweetener works great.

Can I Replace the Egg White Protein Powder?

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

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

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

Can You Use Whey Protein Powder?

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

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

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

If you want to try whey protein:

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

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

What About Plant-Based Protein Powder?

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

Plant proteins absorb significantly more liquid and tend to create:

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

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

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

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

Can I Use Other Sweeteners Instead of Lemon Stevia?

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

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

Best Sweetener Options

You can replace the lemon stevia with:

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

Important Baking Notes

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

Allulose

Allulose is one of my favorite options because it:

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

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

Granulated Monk Fruit

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

This is probably the easiest swap.

Erythritol

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

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

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

How Much to Use

Since lemon stevia brands vary in sweetness, start with:

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

Then adjust to your preference next time.

If you’re ready for more support:

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

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

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Best High Protein Sugar Free Low Carb Keto Lemon Loaf

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

 Brenda Bennett, creator of the Midlife Macro Method

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 8 slices

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Optional Sugar Free Lemon Glaze

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

US Customary – Metric

Instructions

• Preheat oven at 300 degrees F and line an 8 by 4 loaf pan with parchment paper.
• Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
• Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
• Pour the batter into the loaf pan.
• Bake on the middle shelf of preheated oven for 45-50 minutes or until a toothpick or skewer stick in the center comes out clean.
• Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Notes

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

Midlife Macro Approved. 

Midlife Macro Meal Plans

Nutrition

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

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

Dairy-Free Overnight “Oats” Without Oats

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

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

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

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

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

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

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

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

Instead, I use a combination of:

• Hemp seeds
• Chia seeds
• Ground flaxseed

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

Why So Many Women Are Going Dairy-Free

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

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

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

The Beauty of Overnight “Oats” (Without Oats)

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

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

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

A Great Way to Stay Consistent

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

When you have a healthy breakfast ready to go:

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

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

Dairy-Free + Protein Options Explained

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

Here’s how that works:

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

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

If tolerated, adding whey will:

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

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

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

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

Want More Easy, Midlife Macro Approved Breakfast Ideas?

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

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

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

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

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

You’ll get:

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

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Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5 minutes minutes

Servings 2 servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

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

Optional

• 30 grams unflavored whey protein powder

US Customary – Metric

Instructions

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

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

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

Notes

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

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

Midlife Macro Approved

Nutrition

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

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

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

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Sugar Free Keto Coconut Flan

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 12 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

Serving: 1slice | Calories: 207kcal | Carbohydrates: 4g | Protein: 5g | Fat: 20g | Saturated Fat: 16g | Cholesterol: 119mg | Sodium: 59mg | Potassium: 201mg | Fiber: 1g | Sugar: 2g | Vitamin A: 221IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg

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

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

1. Preheat oven and line your cake pan with parchment paper
2. Cream egg yolks and sweetener until lighter in color
3. Add wet ingredients:
   • melted butter
   • almond milk
   • vanilla extract
   • sour cream
4. In a separate bowl, mix all dry ingredients
5. In a clean bowl, whip egg whites until fluffy
6. Combine wet and dry ingredients
7. Gently fold in egg whites (do not overmix)
8. Spread evenly into your sheet pan
9. 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

• Monk fruit
• Allulose blends

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

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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 minutes minutes

Cook Time 35 minutes minutes

Servings 16 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

Serving: 1slice | Calories: 195kcal | Carbohydrates: 6g | Protein: 4g | Fat: 18g | Saturated Fat: 8g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 155mg | Potassium: 60mg | Fiber: 3g | Sugar: 1g | Vitamin A: 306IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 1mg

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

Low Carb Sponge Cake

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

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

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

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

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

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

From Failed Angel Food to Perfect Cake

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

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

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

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

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

Why This Keto Sponge Cake Recipe Works

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

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

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

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

Texture, Storage & Next Day Results

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

Guess what? It tasted even better the next day.

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

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

Tips for Success (Don’t Skip These!)

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

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

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

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

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

Ingredient Notes & Easy Swaps

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

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

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

Serving Ideas

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

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

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

Tools to Make Keto Sponge Cake

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

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

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

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

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

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

Sugar-Free Keto Low Carb Sponge Cake

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Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Video

Notes

Net Carbs: 0.9g

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

Nutrition

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

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