Puddings Archives - Sugar-Free Mom

Sugar Free Low Carb Keto Pumpkin Ricotta Custard

Brenda Bennett — Mon, 14 Sep 2026 10:00:00 +0000

If the creamy filling is your favorite part of pumpkin pie, this easy Sugar Free Low Carb Keto Pumpkin Ricotta Custard is the perfect fall dessert! It has all the warm pumpkin pie flavor you love without the sugar, flour or crust.

Sugar Free Pumpkin Pie Custard

I already have a popular Sugar Free Keto Pumpkin Pie Custard on my website, but I had some ricotta cheese in the refrigerator that I needed to use. I decided to create another version using part-skim ricotta to increase the protein without relying on heavy cream.

The result was perfectly creamy, lightly spiced and absolutely delicious. Both recipes taste just like pumpkin pie filling, but this ricotta version provides 11 grams of protein per serving!

Each individual custard has 184 calories, 7 grams of total carbs, 1 gram of fiber and 6 grams of net carbs.

Easy Keto Pumpkin Custard Recipe with Ricotta

This easy keto pumpkin custard recipe combines pureed pumpkin, ricotta cheese, cream cheese, eggs, vanilla, pumpkin pie spice and your favorite low carb sweetener.

The main ingredients go into one bowl before the mixture is divided among four ramekins. The custards bake in a hot water bath, which helps them cook gently and evenly.

Once chilled, the texture is somewhere between traditional pumpkin pie filling and creamy ricotta cheesecake. There is no crust to make, roll or bake, so it is also a simple gluten-free and grain-free dessert for the holiday season.

Why Ricotta Gives This Crustless Pumpkin Pie a Creamy Texture

Part-skim ricotta adds body and creaminess while also increasing the amount of protein in each serving. A small amount of cream cheese helps create a smooth, rich custard without the heavy cream used in many traditional pumpkin custard recipes.

For the nutritional information listed in the recipe, be sure to use part-skim ricotta. Whole-milk ricotta should also work, but it will make the custard richer and increase the calories and fat.

Ricotta can vary in moisture. If yours looks especially watery, drain off any visible liquid before measuring it.

Is Pureed Pumpkin Keto-Friendly?

Pumpkin is a winter squash, but it can still fit into a keto or low-carb diet when portion size is considered. This entire recipe uses just ½ cup of pumpkin puree divided among four custards.

Be sure to purchase canned pure pumpkin with pumpkin as the only main ingredient. Do not use canned pumpkin pie filling, which already contains sugar and other ingredients.

Main Ingredients for Low Carb Pumpkin Custard

Here is what you will need:

Part-skim ricotta cheese
Pure pumpkin puree
Cream cheese
Eggs
Pumpkin pie spice
Pumpkin Liquid stevia or another low carb sweetener
Vanilla extract
Salt

Pumpkin pie spice typically contains warming spices such as cinnamon, ginger, nutmeg, cloves and sometimes allspice. You can use a store-bought blend or your favorite homemade pumpkin spice mixture.

How to Bake Pumpkin Ricotta Custard in a Water Bath

A water bath provides gentle, even heat around the ramekins. This helps the custard bake evenly and gives it a softer, creamier texture.

Place the filled ramekins inside an 8-by-8-inch baking dish. Carefully pour hot water into the larger dish until it reaches halfway up the sides of the ramekins. Take care not to splash water into the pumpkin mixture.

Bake until the custards are set and a knife inserted into the center comes out clean. Let them cool before transferring them to the refrigerator. These custards taste best after chilling for at least one or two hours.

Low Carb Sweetener Options

I used pumpkin spice liquid stevia, but vanilla liquid stevia, cinnamon stevia or a combination of liquid stevia and maple extract would also complement the pumpkin flavor.

You can use another low carb sweetener if you prefer, but the amount needed will depend on the product and its sweetness level. A powdered sweetener will dissolve more easily than a coarse granulated sweetener, which may leave the custard with a grainy texture.

I no longer use erythritol as a sweetener in my recipes due to many people worried about using it since in some studies it can cause blood clotting.

Use my Sugar Free Sweetener Guide and Conversion Chart to find the correct amount for your preferred sweetener.

I love using a little maple extract which provides flavor but does not add sweetness, so it should be combined with a sweetener.

Regular maple syrup, honey or coconut sugar would increase the total carbs and the recipe would no longer be sugar free or keto friendly.

Can I Make Dairy-Free Pumpkin Custard or a Paleo Version?

Ricotta and cream cheese create the structure and texture of this particular recipe, so replacing them with almond milk or coconut milk would not be a direct substitution.

If you need a dairy-free pumpkin custard or Paleo-friendly dessert, make my original Keto Pumpkin Pie Custard instead. That recipe is easy to adapt to be made without dairy by replacing the heavy cream with unsweetened coconut milk or cashew milk.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin Puree?

You can use homemade fresh pumpkin puree, but its moisture content can vary. Drain watery puree before measuring so the custard sets properly.

Use exactly ½ cup of pumpkin puree for this recipe. Do not substitute pumpkin pie filling because it contains added sugar and may already contain spices and other ingredients that will change the flavor, texture and grams of total carbs.

Frequently Asked Questions About Keto-Friendly Pumpkin Custard

Can I use whole-milk ricotta?

Yes. Whole-milk ricotta should produce a richer custard, but it will increase the fat and calories. Use part-skim ricotta if you want the nutritional information shown in the recipe.

Can I substitute cottage cheese for ricotta?

I have not tested cottage cheese in this recipe. Cottage cheese is often wetter and has a different texture, so it would need to be blended smooth and possibly drained. For the best tested result, I recommend ricotta.

Can I replace the cream cheese with Greek yogurt?

I have not tried this substitution. Greek yogurt contains more moisture and may make the custard softer or tangier. Cream cheese produces the tested creamy texture and helps the custard set.

Do I have to use a water bath?

I recommend the water bath for the creamiest, most evenly baked custard. Please note that direct oven heat can cause the edges to overbake before the center is set.

Can I bake the mixture in one large dish?

I tested this recipe in four 6-ounce ramekins. A larger custard should work, but the baking time will need to be adjusted. Begin checking when the center is mostly set with only a slight jiggle.

Can I make this pumpkin custard ahead of time?

Yes! It needs at least one or two hours to chill, so it is a wonderful make-ahead dessert for Thanksgiving or any fall gathering. You can also prepare it the night before serving.

Is pumpkin ricotta custard served warm or cold?

For the best flavor and texture, serve it chilled. Top each custard with sugar-free whipped cream or Greek yogurt and a sprinkle of cinnamon, nutmeg or pumpkin pie spice.

More Healthy Pumpkin Recipes

If you love the flavor of pumpkin pie filling, try my original Sugar Free Low Carb Pumpkin Pie Custard. My easy crustless pumpkin pie option and can be adapted for a dairy-free or Paleo diet.

Sugar Free Pumpkin Pie Cupcakes

Sugar Free Keto Pumpkin Cake Roll

Sugar Free Low Carb Pumpkin Pie Fudge

Sugar Free Keto Pumpkin Pie Ice Cream

1 Minute Sugar Free Chocolate Pumpkin Fudge Cookie

Sugar Free Keto Pumpkin Ricotta Custard

Sugar Free Keto Low Carb Pumpkin Ricotta Custard

Course Dessert

Prep Time 5

Cook Time 35

Total Time 50

Servings servings

Calories 184kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

1 cup Part Skim Ricotta Cheese
1/2 cup pumpkin puree not pumpkin pie filling
2 ounces cream cheese
2 eggs beaten
1-2 teaspoons pumpkin pie spice use 2 if you like a strong pumpkin flavor
1-2 teaspoons pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
1 teaspoon vanilla extract
1/8 teaspoon salt

Instructions

Preheat oven to 350 degrees.
Spray four- 6-ounce ramekins or custard cups with olive oil cooking spray.
In a large mixing bowl or stand mixer mix together ricotta, pumpkin, cream cheese, eggs, spices, vanilla extract and sweetener.
Pour evenly into ramekins. Place into an 8 by 8 baking dish. Fill dish with hot water reaching half way up ramekins.
Bake for 35-40 minutes or until a knife in center comes out clean.
Cool for about 30 minutes then refrigerate 1-2 hours or overnight.
Invert onto a plate or serve from dish.
Top with sugar free whipped cream or Greek yogurt. Sprinkle with pumpkin pie spice.
Store covered with plastic wrap in the fridge for up to 5 days.

Video

Notes

Net Carbs: 6 g

Midlife Macro™ approved recipe!

Nutrition

The post Sugar Free Low Carb Keto Pumpkin Ricotta Custard appeared first on Sugar-Free Mom.

Sugar Free Dairy Free Low Carb Keto Coconut Custard

Brenda Bennett — Mon, 25 May 2026 10:00:00 +0000

If you love traditional custard, but want a healthier keto and dairy free version with simple ingredients and just 3 g net carbs, this creamy keto coconut custard is about to become one of your favorite sugar free dessert recipes.

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:

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

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

Cook Time 50

Total Time 40

Servings 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

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

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

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

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

Sugar Free Dairy Free Keto Peanut Butter Fluff in Minutes

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

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

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

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

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

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

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

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

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

My Midlife Macro Approach

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

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

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

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

More protein
Less fat
Lower calories
Lower carbs

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

Ingredients Needed

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

Tru-Nut Peanut Butter Protein Powder

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

Unsweetened Cashew Coconut Yogurt

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

Vanilla Stevia

A little liquid stevia sweetens everything perfectly without added sugar.

How to Make Peanut Butter Protein Fluff

This easy dessert recipe couldn’t be simpler.

Step 1: Add Ingredients to a Large Mixing Bowl

Combine:

Step 2: Mix Until Smooth

Stir everything together until creamy and smooth.

Step 3: Taste and Adjust

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

Step 4: Enjoy Immediately

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

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

Frequently Asked Questions

Can I Use Real Peanut Butter?

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

Fat
Calories
Carbs

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

What Can I Swap for Peanut Butter Protein Powder?

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

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

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

Can I Use Dairy Yogurt Instead?

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

Greek yogurt
Plain yogurt
Cottage cheese blended smooth

Greek yogurt would make this even higher in protein.

What Sweetener Can I Use?

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

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

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5

Servings servings @ 1/2 cup

Calories 139kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional Toppings

Instructions

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

Notes

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

Midlife Macro Approved

Video tutorial on Pinterest Here.

Nutrition

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

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

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

Dairy-Free Overnight “Oats” Without Oats

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

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

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

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

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

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

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

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

Instead, I use a combination of:

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

Why So Many Women Are Going Dairy-Free

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

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

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

The Beauty of Overnight “Oats” (Without Oats)

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

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

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

A Great Way to Stay Consistent

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

When you have a healthy breakfast ready to go:

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

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

Dairy-Free + Protein Options Explained

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

Here’s how that works:

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

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

If tolerated, adding whey will:

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

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

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

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

Want More Easy, Midlife Macro Approved Breakfast Ideas?

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

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

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

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

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

You’ll get:

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5

Servings servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

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

Optional

30 grams unflavored whey protein powder

US Customary – Metric

Instructions

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

Notes

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

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

Midlife Macro Approved

Nutrition

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

Easy Sugar Free Low Carb Keto Vanilla Protein Custard

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

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

Low Carb Keto Custard

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

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

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

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

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

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

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

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

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

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

👉 My favorite combo:

2 cups coconut milk
1 cup unsweetened almond milk

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

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

Key Tips for the Best Low Carb Keto Custard Recipe

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

1. Use Room Temperature Eggs

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

2. Don’t Skip the Water Bath

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

3. Low and Slow is Key

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

4. Strain for a Silky Finish

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

Protein Boost Option (Midlife Macro Friendly!)

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

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

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

Flavor Variations You’ll Love

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

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

How Do You Know It’s Done?

The custard is ready when:

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

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

Storage & Meal Prep

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

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

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

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

Easy Sugar Free Low Carb Keto Protein Custards

Prep Time 10

Cook Time 30

Total Time 40

Servings custards

Calories 124kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

This recipe was first published in February 2014.

Midlife Macro Approved

Nutrition

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

Sugar Free Low Carb Keto Italian Lemon Zabaglione

Brenda Bennett — Wed, 28 Jan 2026 11:00:00 +0000

This delicious classic keto Italian lemon zabaglione needs just 4 simple ingredients and 10 minutes of time to make! Just 3 grams of carbs!

A Classic Italian Dessert Made the Easiest Way

Lemon zabaglione is considered a classic Italian dessert, traditionally made with rich egg yolks, sugar, and dessert wines like Marsala or Vin Santo.

Over the years, I’ve learned that the easiest way to make it at home is using a double boiler and keeping the heat low and steady.

This recipe starts with a simple egg yolk mixture, no flour, no egg whites, no baking -just yolks, sweetener, lemon juice, and gentle heat.

Cooking it over a pot of water instead of direct heat gives you full control and prevents scrambling. The key is low heat, constant whisking, and patience.

If you’ve never made zabaglione before, don’t overthink it. This is truly a great way to impress guests without a lot of effort.

About the Wine (and Alcohol Content)

Traditionally, zabaglione is made with sweet wine, most often Marsala wine, though other dessert wines like Vin Santo are also used depending on the Italian version and region.

For my lemon zabaglione, I used a dry white wine, which keeps the flavor light and lets the lemon shine. During cooking, the alcohol content cooks off gently as the egg mixture thickens, leaving behind flavor without tasting boozy.

That said, this dessert is just as delicious without wine.

Wine-Free Option

If you prefer to skip alcohol altogether:

Simply replace the wine with water
You’ll still get a smooth, creamy, traditional zabaglione texture

This makes it perfect for a dinner party, holidays, or anyone avoiding alcohol.

Texture Matters: Low Speed, Low Heat, Big Results

The secret to a perfect lemon zabaglione is resisting the urge to rush.

Keep the heat low
Whisk constantly at a steady, low speed
Scrape the bottom of the bowl often so nothing sticks

As the mixture thickens, it will turn glossy and pale yellow. This is where zabaglione differs from lemon curd, it thickens through air and gentle heat, not butter or starch.

Once finished, it can be served:

Warm
At room temperature
Or chilled

All three are delicious, depending on your favorite way to enjoy it.

How I Serve Lemon Zabaglione

My favorite way to serve this simple Italian dessert is spooned over fresh berries or fresh fruits. The acidity of the fruit balances the richness of the egg yolks perfectly, especially after a heavy meal.

Other serving ideas:

Over slices of pound cake
With a light dusting of cocoa powder (more traditional for classic zabaglione)
Alongside almond biscotti for dipping

It’s a wonderful option for anyone with a sweet tooth who doesn’t want a heavy slice of cake.

Making It Low Carb (and Still Traditional)

Because this recipe relies on egg yolks and gentle cooking rather than flour or starch, it’s naturally low carb and works well for those following a keto diet or simply cutting back on sugar.

Using allulose keeps the texture smooth and prevents crystallization, which is especially important for egg-based desserts like this. It’s one of the reasons this recipe fits seamlessly into my style of cooking, traditional flavors, modern ingredients.

When I Turned It Into a Mascarpone Cream

To make more servings, I turned this classic version of lemon zabaglione into a mascarpone-based cream by folding in mascarpone cheese and a little heavy cream. This creates a softer, mousse-like texture that’s slightly less yellow and a bit more mild in lemon flavor.

Honestly, I was nervous about this version.

But when my dad, who is Italian and Sicilian-tried both, he loved them equally. He even called me the next day to tell me the truth (and if you know Italian dads, you know they will tell you the truth).

He also loved my parmesan biscotti served with stracciatella soup, which made the whole meal feel very traditional and very personal.

Lemon Zabaglione Mascarpone Cream (To Make More Servings)

If you’d like to stretch this recipe to serve more people, you can turn it into a lemon zabaglione mascarpone cream. This version is slightly less yellow and less lemon-forward, but still creamy, smooth, and absolutely delicious.

This is exactly how I made it to increase servings.

Additional Ingredients

¾ cup mascarpone cheese
2 tablespoons heavy cream

How to Make the Mascarpone Version

Once the zabaglione has finished cooking, let it cool slightly.
In a separate bowl, whisk the mascarpone until smooth.
Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
Gently fold the mascarpone mixture back into the remaining zabaglione.
Stir in the heavy cream until smooth and spoonable.

Yield & Texture Notes

Increases the yield to about 1¾–2 cups, depending on how gently it’s folded
Texture becomes mousse-like and creamy
Color will be lighter and less yellow
Lemon flavor is softer but still present

Lemon Zabaglione Mascarpone Cream

Refrigerate in an airtight container for up to 3 days.
Texture will firm up slightly when cold.
Stir gently before serving to restore creaminess.
Best served chilled or just slightly cool.
Do not freeze, as texture may separate.

Serve either version with berries, biscotti, or alongside another lemon dessert for an elegant finish. For Christmas I made my Almond Amaretti Cookies from my cookbook, Naturally Keto.

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

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

Sugar Free Low Carb Keto Italian Lemon Zabaglione

Prep Time 5

Cook Time 10

Servings servings

Calories 135kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

6 large egg yolks
1/2 cup Allulose confectioners or low carb powdered sweetener
zest 2 lemons
3 tbsp lemon juice
1/3 cup dry white wine or use water
1 tsp lemon stevia

Instructions

Bring a saucepan with a few inches of water to a gentle simmer.
In a heatproof bowl, whisk together the egg yolks, powdered allulose, lemon zest, lemon juice, lemon stevia, and wine (or water).
Place the bowl over the simmering water (the bowl should not touch the water).
Whisk constantly for 6–8 minutes, until the mixture is pale, glossy, and thick enough to coat the back of a spoon.
Remove from heat immediately. Pour into 3 serving glasses. Serve warm or chilled.
Top with fresh berries and extra lemon zest. Can be refrigerated in an airtight container for up to 24 hours. Texture will thicken slightly as it chills.

Nutrition

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

Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

Brenda Bennett — Thu, 30 Oct 2025 10:00:00 +0000

If you love pumpkin season but want to skip the sugar crash, this Sugar Free Low Carb Instant Chocolate Pumpkin Pudding is about to become your new favorite fall dessert! It’s smooth, creamy, full of rich chocolate flavor, and infused with cozy pumpkin pie spice. Think of it like a cross between pumpkin fluff and chocolate pudding, but without all the sugar or carbs.

Sugar Free Chocolate Pumpkin Pudding Recipe

This easy recipe for chocolate pumpkin pudding is quick to make, packed with simple, wholesome ingredients, and comes together in just minutes using your electric mixer or food processor.

It’s low in net carbs, naturally gluten-free, and perfectly midlife macro-friendly — the ideal guilt-free indulgence for anyone following a low-carb diet.

The best part, just 5 g net carbs per serving. All nutritional information is at the bottom of this page on the printable recipe card.

Why You’ll Love This Pumpkin Pudding Recipe

Instant Gratification

No need to chill overnight or wait for stiff peaks. This is an instant pudding you can blend and enjoy within minutes. It’s creamy and thick enough to feel decadent, yet light enough for a healthy snack or post-workout dessert.

High-Protein, Low-Carb, and Sugar-Free

Each serving is loaded with protein from whey, Greek yogurt, and cottage cheese while staying low in total carbs and net carbs thanks to liquid monk fruit sweetener and coconut flour for a gentle thickener.

Simple Ingredients, Big Flavor

No complicated steps or fancy tools required. Just a food processor or electric mixer, a few staple ingredients, and about 5 minutes — that’s it!

List of Ingredients You’ll Need

Full-Fat Cottage Cheese

Cottage cheese is the secret ingredient that gives this pudding its ultra-creamy texture while adding high-quality protein and calcium. You won’t taste the cheese once it’s blended smooth — just rich, pudding-like creaminess.

Non-Fat Plain Greek Yogurt

Greek yogurt adds tang and body, balancing the richness of the cottage cheese. It’s packed with probiotics and more protein for a metabolism-friendly dessert that fits your macros.

Unflavored Whey Protein Powder

This boosts protein even higher while helping the pudding thicken naturally. Choose a clean, grass-fed whey isolate or your favorite keto-friendly protein powder. I use Whey protect because of the 3rd party testing for toxins and heavy metals.

Tip: You can also use chocolate protein powder for extra flavor.

Pumpkin Puree

Use 100% pure pumpkin puree, not pumpkin pie filling. Pumpkin adds fiber, vitamins A and C, and that signature fall flavor we love. It also helps create the smooth pudding consistency without needing starch or gelatin powder.

Unsweetened Cocoa Powder

Adds deep chocolate flavor without sugar. You can use Pascha cocoa powder or Dutch-process cocoa for a richer taste.

Chocolate Liquid Monk Fruit Sweetener

Naturally sweet without sugar or calories. Monk fruit has zero impact on blood sugar, making it perfect for keto or low-carb diets. Adjust to taste if you prefer a bit more sweetness.

Pumpkin Pie Spice

Adds that warm, cozy, fall-baking aroma. You can make your own blend with cinnamon, nutmeg, and clove or use my homemade pumpkin spice or a store-bought pumpkin spice mix.

Vanilla Extract

Balances the chocolate flavor and enhances the sweetness naturally.

Pinch of Salt

Don’t skip this! Salt brings out the depth of the chocolate and the natural sweetness of the pumpkin.

Optional Add-Ins

Chia seeds or arrowroot powder – to naturally thicken while boosting fiber.
Chocolate chips – sprinkle sugar-free chocolate chips on top for crunch.
Whipped topping – add homemade whipped cream or whipped coconut cream for a fluffy finish.
Coconut Flour-A little goes a long way — just 1 tablespoon coconut flour thickens the pudding while keeping it grain-free and gluten-free. It’s a great source of fiber and helps absorb excess liquid from the pumpkin and yogurt.

How to Make Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

Add Ingredients: In a food processor or high-speed blender, combine cottage cheese, Greek yogurt, whey protein, pumpkin puree, cocoa powder, monk fruit sweetener, pumpkin spice, vanilla extract, and a pinch of salt.
Blend Smooth:Process until creamy and no lumps remain — about 30–45 seconds. Scrape down the sides and blend again if needed. The mixture should look like chocolate mousse or thick pudding.
Adjust Texture:If it’s too thick, add 1–2 tablespoons of almond milk or coconut milk to loosen it slightly. If it’s too thin, blend in a touch more coconut flour.
Taste and Chill (Optional):Taste and adjust sweetness. For a thicker texture, refrigerate for 30 minutes before serving — or enjoy immediately for that instant pudding fix!

Pro Chef Tips

Room Temperature Ingredients: Helps everything blend smooth and prevents graininess.
Protein Powder Variety: Try chocolate whey, keto chow, or egg white protein for different flavor profiles.
Meal Prep Friendly: Store in individual pudding cups for quick grab-and-go snacks all week.
Texture Boost: For a more mousse-like texture, fold in whipped cream after blending.
Perfect Sweetness: If you love it sweeter, add a few drops of extra liquid monk fruit before chilling.

Flavor Variations

Pumpkin Chia Pudding: Stir in chia seeds for a thicker, high-fiber breakfast version.
Peppermint Chocolate Pumpkin: Add a drop of peppermint extract for a holiday twist.
Mocha Pumpkin: Stir in a teaspoon of espresso powder to intensify the chocolate flavor.

Serving Suggestions

Pumpkin Whip Parfaits: Layer pudding with whipped cream and crushed low-carb cookies.
Pumpkin Pie Fluff Cups: Whip with extra heavy cream for a lighter, mousse-style dessert.
Topped with Nuts: Add toasted pecans or walnuts for crunch.
With Low-Carb Chaffles: Use this pudding as a dip or topping for basic keto chaffles for a decadent treat.
Sugar Free Whipped Cream or Coconut Whip: Skip any cool whip because that contains high fructose corn syrup and instead add a dollop of heavy whipping cream or whipped coconut cream and dust with pumpkin pie spice.
Sugar-Free Chocolate Chips: Sprinkle on top for crunch.
Chia Seeds: Stir in for fiber and a thicker “pumpkin chia pudding” texture.
Cinnamon Dust or Cocoa Sprinkle: For the perfect finishing touch.

Storage & Freezing

Refrigerate: Store in airtight containers for up to 4 days. The texture thickens as it chills.
Freeze: Scoop into jars, cover, and freeze up to 1 month. Thaw overnight in the fridge and stir before serving.
Room Temperature Tip: Let sit for 5–10 minutes before eating if chilled for a softer, creamier consistency.

Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

This Sugar Free Low Carb Instant Chocolate Pumpkin Pudding truly hits the mark between healthy and indulgent. It’s the perfect dessert for any pumpkin lover, made with simple ingredients, real pumpkin, and rich chocolate flavor. Whether you’re following keto, low carb, or just watching sugar intake, this creamy treat will keep you full, happy, and on track — without missing out on dessert season.

Prep Time 5

Servings @ 1/2 cup

Calories 134kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

1/2 cup full fat cottage cheese
1/2 cup low fat plain Greek yogurt
1/4 cup pumpkin puree
1/2 cup unflavored whey
3 tbsp unsweetened cocoa powder
1 tsp pumpkin spice
1 tsp vanilla extract
1 tsp chocolate liquid monk fruit or to taste
pinch salt

Instructions

Blend the base-Add the cottage cheese, Greek yogurt, and pumpkin purée to a blender or food processor. Blend until completely smooth and creamy, scraping down the sides as needed.
Add the cacao powder, whey protein, pumpkin spice, vanilla, salt, and sweetener. Blend again until everything is well incorporated and smooth. Taste and adjust sweetness or spice to your liking.
Serve immediately- Spoon into three small jars or bowls (about ½ cup each) and enjoy right away.
For a mousse-like texture, chill 20–30 minutes before serving — but it’s fully delicious right after blending!
Optional: top with sugar-free whipped cream, a sprinkle of cinnamon, or a few cacao nibs.
Refrigerate leftovers in airtight jars for up to 4 days.

Notes

6 g net carbs

Midlife Macro Approved!

Nutrition

The post Sugar Free Low Carb Instant Chocolate Pumpkin Pudding appeared first on Sugar-Free Mom.

Low Carb Keto Cottage Cheese Pumpkin Mousse

Brenda Bennett — Tue, 09 Sep 2025 10:00:00 +0000

If you’re a pumpkin lover, this low carb keto high protein cottage cheese pumpkin mousse is a creamy delicious mousse that has 15 grams of protein and 5 grams net carbs!

Low Carb Pumpkin Mousse

If you’re into cozy flavors but want to keep things light and guilt-free, this Low Carb High Protein Pumpkin Cottage Cheese Mousse might just become your new favorite treat.

Picture this: creamy pumpkin mixed with cottage cheese, whipped up into a fluffy, luscious mousse that’s both satisfying and super easy to whip together. It’s kind of like dessert and a protein boost had a baby, and honestly, that’s a win-win in my book.

Whether you’re following a keto diet, low carb diet or just looking to reduce your sugar intake, this recipe can fit into your macros for the fall season.

What Makes This Recipe Great

Low carb and high protein, all in one.This recipe nails that balance of being low in carbs while packing a solid protein punch, thanks to cottage cheese. You get to enjoy a tasty pumpkin dessert without worrying about messing up your macros.

MMM™ Approved– If you’re in Midlife like me, my midlife macro method is more of a moderate fat approach with high protein focus and still low carb. This recipe fits perfectly whether for a deficit day for weight loss or in maintenance.

Super simple ingredients. With just a few things you probably already have in the fridge or pantry, this mousse comes together fast. No complicated steps or weird equipment needed—just mix, blend, and chill. It’s perfect for busy days when you want something tasty without fussing in the kitchen.

Creamy and fluffy texture. The cottage cheese adds a smooth creaminess, while whipping the mixture up creates this airy mousse that feels light yet satisfying. It’s like enjoying that pumpkin pie filling at this time of year, but without the heaviness or the crust.

Simple Ingredients and Substitutions

Cottage Cheese is the main ingredient for both protein and creaminess. If you’re not a fan of curds, you can swap it with a smooth ricotta or even Greek yogurt for a slightly different texture but still loads of protein.

Pumpkin Puree– Canned pumpkin puree that only has pure pumpkin in it and nothing else added works best here for that rich, natural pumpkin flavor.

Make sure it’s 100% pumpkin and not pie filling since that often has added sugars and spices. Fresh roasted pumpkin can work as well but might need a bit more mashing.

Sweetener-I like using a low-carb sweetener like pumpkin liquid stevia but monk fruit is good too. If you’re not sugar free, a little maple syrup or honey can be a nice natural touch but will add carbs.

Vanilla extract helps bring out the whole dessert vibe. Pure vanilla is best, but imitation vanilla extract works in a pinch.

Spices-Classic pumpkin pie spices—cinnamon, nutmeg, and a pinch of clove—round out the flavor nicely. If you don’t have them all, just cinnamon is totally fine and still yummy.

Brenda’s Pro Chef Tips

#1 Use full-fat cottage cheese for creaminess.

Choosing full-fat cottage cheese gives you that rich texture and better mouthfeel. Low-fat versions tend to be grainy and dry, which isn’t quite what you want in a mousse.

#2 Blend until ultra-smooth- For best results, make sure to blend the cottage cheese and pumpkin really well to get rid of any lumps.

A high-speed blender or food processor does the trick, but a good whisk and patience work too—just keep at it for a few minutes.

#3 Chill the mousse for best texture.

Once mixed, let the mousse chill for at least an hour in the fridge. This helps the flavors meld and gives you that nice, firm mousse texture rather than something runny.

#4 Adjust sweetness gradually

Start with less sweetener than you think you need and taste as you go. Everyone’s sweet tooth is different, and it’s easier to add more than to fix something too sweet.

#5 Experiment with toppings

Try toasted nuts, or roasted pumpkin seeds, a sprinkle of cinnamon, or a drizzle of sugar-free caramel on top. It adds a little crunch or extra flavor punch without complicating the recipe.

Best Store-Bought Brands

Cottage Cheese: Green Valley lactose free cottage cheese is what I usually use or Lactaid brand. Good Culture and Daisy are great classic choices too for high-quality, creamy cottage cheese with just the right texture that blends smoothly into desserts like this mousse.

Pumpkin Puree: Libby’s 100% Pure Pumpkin
Libby’s is widely loved for its consistent flavor and smooth texture, making it perfect for any pumpkin recipe, including this mousse.

Vanilla Extract: Nielsen-Massey Madagascar Bourbon Pure Vanilla Extract
This vanilla extract is a bit pricier but worth it for the rich, authentic flavor that adds a nice depth to your dessert.

Flavor Boosters

Add a dollop of whipped cream
Throw a little heavy whipping cream into a whipped cream dispenser and add a dollop on top to turn this mousse into an even richer treat—totally optional but always a hit.

Mix in some espresso powder
For a subtle mocha twist, blend in a pinch of espresso powder. It adds a bit of complexity and pairs surprisingly well with pumpkin.

Stir in chopped toasted pecans
Tossing in some toasted pecans gives a crunchy texture that contrasts nicely with the smooth mousse and adds a nutty note.

Drizzle with sugar-free caramel
A sugar-free caramel drizzle amps up the sweetness and makes this feel a bit more like a fancy dessert without the guilt.

Sprinkle cinnamon or pumpkin spice
Just adding a little extra spice on top before serving creates that warm, cozy vibe for the perfect autumn feel.

Troubleshooting Common Problems

Mousse is Too Lumpy
Make sure to blend the cottage cheese really well, and if lumps persist, passing the mixture through a fine mesh sieve can smooth it out.

Mousse is Too Runny
Chilling is key—give it enough time in the fridge to set properly. If it’s still too runny, adding a bit more cottage cheese or some cream cheese can help firm it up.

Pumpkin Flavor is Too Mild
Boost the flavor a bit with more pumpkin pie spices. A dash of maple extract can also enhance that autumn vibe.

Too Sweet or Not Sweet Enough
Adjust your sweetener carefully by tasting as you blend. Remember, some sweeteners can taste sweeter when cold, so err on the side of less.

Aftertaste from Sweetener
If your low-carb sweetener has an aftertaste you don’t love, try mixing in a bit of vanilla extract or cinnamon to mask it.

Freezing & Storing Leftovers

Freezing:
You can freeze this mousse in an airtight container or individual cups for 1-2 months. Thaw it in the fridge overnight before enjoying; the texture might be slightly less airy but still tasty.

Storing:
Keep leftover mousse covered in the fridge for up to 3 days. Give it a quick stir before serving as some separation may occur, but it’s still delicious.

More Low Carb Pumpkin Recipes

Pumpkin Waffles

Pumpkin Cottage Cheese Bread

90 Second Pumpkin English Muffin

Pumpkin Cheesecake Mousse

Low Carb Keto High Protein Cottage Cheese Pumpkin Mousse

Low Carb Keto Cottage Cheese Pumpkin Mousse

This pumpkin mousse makes a great little treat for the pumpkin season that’s both comforting and kind to your carb count. It’s a simple mix of cottage cheese, pumpkin, and spices whipped into a fluffy delight you can enjoy anytime. The pumpkin mixture is in 4 nice portion control sizes. Give it a try—you might find it’s the easiest way to bring a bit of cozy fall flavor into your day without any fuss.

Prep Time 5

Servings servings

Calories 107kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 cup full fat cottage cheese
1 cup pumpkin puree
2 tbsp unsweetened almond milk or heavy cream for classic keto
3 tbsp collagen peptides
1.5 teaspoons gelatin
1 tsp pumpkin pie spice
1/2 tsp vanilla extract or vanilla stevia
1/2-1 tsp pumpkin liquid stevia or your favorite low carb sweetener to taste
2 tbsp my keto homemade granola recipe optional topping

Instructions

Add cottage cheese and pumpkin to a food processor, blend until smooth or use a large bowl and electric hand mixer to blend.
Sprinkle gelatin powder over almond milk in a small bowl and heat in microwave for 30 seconds, stir until dissolved. Set aside.
Add collagen and pumpkin spice, vanilla extract and sweetener to the processor and process until smooth. Taste and adjust sweetener of choice before proceeding.
Drizzle in gelatin and blend once more until incorporated.
Pour into 4 serving glasses and refrigerate for at least 1 hour or more. If overnight, cover with plastic wrap.
Store leftovers in an airtight container in the fridge for up to 3 days.

Notes

5 g net carbs.

MMM™ Approved!

Nutrition

The post Low Carb Keto Cottage Cheese Pumpkin Mousse appeared first on Sugar-Free Mom.

Easy Low Carb Keto Banana Cream Pie Parfaits Recipe

Brenda Bennett — Thu, 28 Aug 2025 10:25:22 +0000

These easy Keto Banana Cream Pie Parfaits are a scrumptious, low carb snack for the whole family. Just 6 g net carbs per parfait!

Homemade Keto Banana Cream Pudding

Creamy, Homemade No- Sugar- Added, banana flavored pudding is layered between keto cookie crumbles using my grain free, sugar free vanilla wafers all in a perfect travel size mason jar for an easy grab-n-go snack for the kids!

I first wrote this recipe back in 2016 when my kids were in a gazillion activities and we were pretty much on the go most days of the week. Snacks could have been a help or a hindrance. Too many snacks destroy dinner plans even for adults.

My philosophy has always been that although I eat completely sugar -free and high protein low carbs, I don’t force my kids to eat this way because they didn’t need such a low carb diet as I did to be at a normal weight.

With that being said, I limit their snacks to low sugar lower carb options and/or which only have natural sugars. I also prefer not to give them any artificial sweeteners that most often come in sugar-free packaged puddings.

This requires me to constantly make my own snacks using nutrient dense whole foods for them since most packaged type snacks are full of sugars and artificial colors and flavors.

But I also don’t want to be slaving in the kitchen all day making snacks. I need convenience and this recipes hits the mark for that!

Is Banana Keto?

No, banana is not a keto friendly fruit as it is high in carbs. But this pudding doesn’t include any banana, just flavor extracts to mimic it.

My kids have been asking me for a banana cream pie for some time now.

I rarely make pies except for special occasions, like this Lemon Cream Pie, but healthy dessert options for snacks is more what we need around here, plus being a sugar detox coach, this is what I live for!

Keto Nilla Wafers

They were in love in one bite!

The low carb vanilla wafer crumbles are the perfect solution to creating that “pie” type feeling and taste made in a jar!

I do feel in order for it to be a parfait though you do need to include my sugar-free vanilla wafers as the cookie crumbles.

If you use another cookie the nutritional information will change. I did not include the sugar free whipped cream in the nutrition info.

If you don’t want to make the recipe for the keto vanilla wafers, this brand on Amazon called HighKey cookies has a good option and do taste like Nilla Wafers.

On-the-Go Snack

You don’t need the sugar free whipped cream if you are on the run and grabbing these for a car ride to a soccer game, dance class or music lesson!

Simply cover each jar in the fridge and attach a spoon to the side of the jar with an elastic band and your kids are good to go!

Optional Banana Cream Parfaits

I did not include the banana slices between banana pudding layers in my nutrition info for those of us who eat low carb or keto.

There is enough banana flavor in the pudding and the vanilla wafer crumbles is perfect between the layers.

Carbs in Jell-O Instant Banana Cream Pudding

Just to compare the amount of sugar in Jell-O Instant Banana Cream Pudding referencing caloriecount.com, one serving has 18 grams of sugar, no fiber at all and 23 grams of total carbs.

I think my high-protein banana cream pie parfaits recipe is a much better option!

No Bake Desserts

If you don’t want to cook any desserts at all, I have a few no bake options for you:

No Bake New York Style Cheesecake

No Bake Homemade Vanilla Pudding

No Bake Keto Chocolate Pudding

No Bake Keto Strawberry Mousse

Low Carb Keto Banana Cream Pie Parfaits Recipe

Prep Time 15

Cook Time 10

Total Time 25

Servings parfaits

Calories 285kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

3 cups whole milk
1 cups heavy cream
3 egg yolks
1 tablespoon guar gum or 1 tsp xanthan gum
1/2 cup Monk fruit Allulose confectioner sweetener or your choice sweetener to taste
1/8 tsp salt
1/2 tsp vanilla extract
1 tsp vanilla liquid stevia
1 tsp banana extract
4 cookies sugar-free vanilla wafers crumbled, my recipe
1/3 cup sliced ripe bananas optional to garnish

Instructions

In a medium saucepan mix together the whole milk and heavy cream.
Remove 1 cup and place in a small bowl. Set aside.
Bring the whole milk and cream and heat on medium-low heat.
While that is heating add the yolks, guar gum, sweetener and salt to a large mixing bowl. Mix well then pour in the set aside cup of milk and cream and mix together.
Pour the egg yolk mixture into the large pot of milk and cream and increase to medium heat to bring to a boil then simmer 5 minutes.
Whisk constantly, pouring in the vanilla extract, vanilla stevia and banana extract. Continue to whisk until mixture thickens to pudding consistency, about 5 minutes.
Remove from heat, pour into a bowl and cover a piece of plastic wrap or parchment paper directly onto the surface of the pudding so a skin does not form. Allow to cool to room temperature.

To Assemble:

Sprinkle sugar free cookie crumble into bottom of each mason jar.
Spoon in 1/4 cup pudding over crumbles.
If using fresh bananas, layer 3 slices of banana over pudding.
Sprinkle more cookie crumbles.
Finish with 1/4 cup more of pudding.
Top with sugar free whipped cream and more cookie crumbles if desired.

Notes

Brenda’s notes:

This recipe was first published in May 2016 and updated in 2025 to be even better!

6 g net carbs per parfait

Here’s my Sweetener Guide & Conversion chart for other low carb sweetener options.

Nutrition

The post Easy Low Carb Keto Banana Cream Pie Parfaits Recipe appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto High Protein Lemon Pudding

Brenda Bennett — Mon, 28 Jul 2025 10:00:00 +0000

This Keto High Protein Lemon Pudding is not only refreshing and creamy, it’s packed with 18 g protein, only 4 grams of carbs, and just 11 grams of fat per serving and it’s also dairy free! No Cottage Cheese, Protein Powder or almond flour in this keto lemon pudding recipe!

Sugar Free Keto Lemon Dessert made with Scrambled Eggs

Maybe you’ve seen some of my other sugar free dessert puddings that use scrambled eggs as the protein source? I’ve got a chocolate egg pudding, a vanilla egg pudding and a banana egg pudding.

Looking for a delicious high-protein snack or light meal that supports your midlife weight loss goals? Enjoying high protein desserts is a great way to feel satiated more than traditional puddings.

If you’re not a fan of cottage cheese, you will love this lemon pudding, since it doesn’t include any dairy products at all or cottage cheese!

Why Quality Protein Like Eggs Matters—Especially in Midlife

As we move through perimenopause and menopause, maintaining lean muscle mass becomes essential for metabolic health, hormone balance, and long-term weight management.

Protein isn’t just about building muscle—it plays a critical role in stabilizing blood sugar, regulating appetite, and supporting detox pathways.

A great source of protein is eggs not only for anyone on a keto diet or low-carb diet but anyone in midlife, perimenopause or menopause.

Eggs and egg yolks in particular are one of the most nutrient-dense, bioavailable sources of protein available. They provide all nine essential amino acids, plus:

Choline, crucial for brain health, liver function, and fat metabolism
Vitamin D, which supports mood, immunity, and hormone regulation
B12 and folate, important for energy production and nervous system health
Lutein and zeaxanthin, antioxidants that protect eye health

Using both whole eggs and egg whites in this recipe gives you the full nutrient profile of the yolk—where most of the vitamins and healthy fats reside—while keeping the overall fat moderate to align with fat cycling strategies in my midlife macro method.

The Midlife Macro Method™

If you’re following my new Midlife Macro Method—or just looking for a delicious way to hit your protein goals—this Lemon Protein Pudding is a must-try. It’s creamy, refreshing, and made with just six simple ingredients: lemon juice, eggs, egg whites, gelatin, coconut milk, and a touch of sweetener.

New to the Midlife Macro Method? This is the flexible food approach I created to help women in midlife lose weight without extreme dieting.

It’s based on strategic macro cycling—higher protein, lower carb and moderate fat most days, with one intentional maintenance day each week to support your hormones and metabolism.

Enrollment is still open until we kick off on July 30th, so if you haven’t joined us yet, there’s still time to get in and start your midlife reset with support and structure.

Gelatin Swap for Vegans or Vegetarians

If you’re plant-based or vegetarian and want to enjoy this pudding, you can replace the 1 teaspoon of gelatin with ½ teaspoon of agar agar powder.

Instructions:

Dissolve the agar agar powder into the coconut milk before heating.
Bring the mixture to a gentle boil and simmer for 2–3 minutes to fully activate it.
Let it cool slightly, then proceed with blending the rest of the ingredients.

Note: Agar sets more firmly than gelatin, so if you prefer a softer, more custard-like texture, you can start with just under ½ teaspoon and adjust next time based on your preference.

Can I swap the coconut milk?

If you don’t need this recipe to be dairy free, you can swap the coconut milk with heavy cream.

Can I use xanthan gum instead of gelatin?

I would not recommend swapping the gelatin with xanthan gum for this particular recipe.

Can I swap the coconut milk with almond milk?

You could swap the coconut milk with unsweetened almond milk but I haven’t tested this so you may need a bit more gelatin since coconut milk has more fat and helps solidify the pudding.

Can I swap the lemon stevia?

If you’re not a fan of using stevia, you can swap it with any sugar free sweetener you prefer. I would recommend any of these liquid sweetener options like Allulose, or Liquid Monk Fruit Sweetener.

I do not recommend any granular low carb sweeteners. Low Carb Confectioners sweetener may work.

Do I have to use fresh lemon juice?

If you don’t have any fresh lemons on hand, you could swap with a very small amount of lemon extract but go easy as it’s strong and powerful.

More Easy Keto Dessert Recipes

No Bake Strawberry Cottage Cheese Mousse

Keto Warm Lemon Pudding Cakes

Slice & Bake Air Fryer Lemon Cookies

Sugar Free Lemon Curd Parfaits

Keto Lemon Cream Pie

Sugar Free Low Carb Keto High Protein Lemon Pudding

Super quick and easy to make, this lemon high protein pudding needs just 6 ingredients!

Prep Time 5

Cook Time 5

Servings servings

Calories 191kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1/4 cup lemon juice and zest
1 tsp gelatin or agar agar, see content above
4 large eggs beaten
1 cup liquid egg whites beaten
1/4 cup unsweetened coconut milk or heavy whipping cream if you don't need dairy free
1 tsp lemon liquid stevia or your favorite low carb sweetener to taste

Instructions

Pour lemon juice into a small bowl and sprinkle gelatin over the juice to bloom. Set aside.
Place your beaten eggs and egg whites into a large non stick skillet over medium high heat. Scramble until cooked through.
Place scrambled eggs and whites into a high speed blender or food processor.
Pour in the coconut milk, low carb sweetener and bloomed gelatin. Blend on high speed until smooth, no lumps. Taste and adjust sweetener if needed.
Pour into 3 –six-ounce serving jars and refrigerate, 2-3 hours or overnight.
Optional topping; lemon zest and a teaspoon of canned coconut cream on top or some fresh berries if desired.
Storage: Keep in an airtight container until ready to serve for up to 3 days.

Notes

Just 3 g net carbs

The nutritional information does not include optional toppings.

Midlife Macro Approved

My Cookbooks:

Good Better Best ,

The 30-Day Sugar Elimination Diet,

Naturally Keto

Nutrition

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

Keto Strawberry Cottage Cheese Boiled Egg Pudding

Brenda Bennett — Mon, 28 Apr 2025 10:00:00 +0000

Just 4 simple ingredients and 10 grams of protein in this delicious keto strawberry cottage cheese pudding recipe! This protein pudding uses hard boiled eggs plus full-fat cottage cheese for the best tasting creamy cottage cheese pudding with fresh strawberries!

Hard Boiled Egg Pudding

My good friend and fellow food blogger Maria Emmerich, is the mastermind behind this genius idea to add eggs to pudding to get her son who hated eggs when he was a toddler to get in more protein.

You can read about her story and see her hard boiled egg pudding recipe here.

I adapted from her recipe in 2020 when my daughter who also just hates eggs came home from college. I did start with the amount of hard boiled eggs Maria uses in her recipe but found the smell was a dead giveaway, at least for my family, so I started using scrambled eggs for the pudding.

I’ve got a few flavors from chocolate pudding, to vanilla pudding and banana pudding and now this simple recipe which also includes my love for cottage cheese recipes!

The reason I used hard boiled eggs for this recipe, was because we had leftovers eggs after decorating them for Easter, but scrambled eggs can also be used.

Even if you’re not a fan of cottage cheese or eggs, the best part is, you won’t even taste either in this keto strawberry pudding!

High Protein Recipes

Though many online recipe creators are now using cottage cheese as the secret ingredient in recipes, you do have to check ingredients well when it comes to TikTok or Facebook and Instagram.

Many cottage cheese recipes may be high in protein, but still high in sugar or carbs. I’ve seen many on TikTok- make recipes with cottage cheese, but full of sugar like honey, maple syrup and white refined sugar.

All of those should be avoided on a low carb diet or keto diet if you are looking to balance your blood sugar and control cravings.

Our delicious strawberry pudding can be enjoyed for a healthy breakfast, or snack. The printable recipe card is at the bottom of this page.

Best Cottage Cheese Brands

Full-fat cottage cheese is best for this pudding, either 4% or 2% cottage cheese will yield the best results.

You can find many options for cottage cheese at your local grocery stores, but specific brands vary in taste and creamy texture.

I don’t recommend fat free cottage cheese because it won’t be as satisfying as full fat cottage cheese or as creamy.

I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance. The brand I like best is Green Valley organic, but Lactaid is also a great brand as is the Good Culture brand.

Just be sure to get plain cottage cheese and nothing with pineapple or other added ingredients.

Do I need the Collagen?

No, you can make this cottage cheese pudding without collagen but it adds more protein and has so many amazing benefits that I try to include 1-2 scoops of pure collagen every day in my coffee, tea, or smoothies.

Benefits of collagen include improved cartilage tissue, reduced joint pain, improved bone density, improved hair & nail growth, supports leaky gut repair, reduced cellulite and improved mobility.

I use Grass-fed Pure collagen from the Naturally Nourished line which is lab-tested for purity to ensure there are no heavy metals including mercury, lead, cadmium, and arsenic. Use sugarfreemom10 at check out for a discount to this amazing collagen!

Chocolate Cottage Cheese Pudding Recipe

If you love chocolate and strawberries together;

Add 2 tablespoons of unsweetened cacao or cocoa powder plus 1/2 teaspoon Chocolate Monk Fruit Liquid sweetener.

Can I use a different fresh fruit?

Yes if you’d like to replace strawberries with another low carb berry you can do that in the same amount. I’d recommend blackberries, blueberries or raspberries.

MORE KETO PUDDING RECIPES:

3 Ingredient Dairy Free Chocolate Pudding

Peanut Butter Chia Pudding

Chia Pudding with Roasted Strawberries

Low Carb Coconut Pudding

Mocha Pudding

More Keto Cottage Cheese Recipes:

Cottage Cheese Chocolate Pudding

Peanut Butter Cottage Cheese ice Cream

Whipped Cottage Cheese Pudding

Cottage Cheese Cloud Bread

Cottage Cheese Strawberry Mousse

Cottage Cheese Overnight Oats– great for meal prep!

Cottage Cheese Coffee Fluff

Cottage Cheese Pancakes

Cottage Cheese Protein Waffles

Keto Cottage Cheese Strawberry Pudding

Keto Cottage Cheese Boiled Egg Strawberry Pudding

Prep Time 5

Servings servings

Calories 110kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1/2 cup cottage cheese
1.5 cups strawberries
3 large hard boiled eggs
3 tbsp collagen peptides

Optional

1-2 tsp Berry liquid stevia or vanilla stevia

US Customary – Metric

Instructions

Add cottage cheese, strawberries and hard boiled eggs to a high powered blender or food processor, blend until smooth.
Add collagen and optional ingredients to the blender and blend until smooth. Taste and adjust sweetener.
Pour into 4 serving glasses or airtight container and refrigerate for at least 1 hour or more.
Store leftovers refrigerated until ready to serve and up to 5 days. Enjoy with sugar free whipped cream if desired.

Notes

4 g net carbs per serving.

This recipe makes 4 servings.

Nutrition

The post Keto Strawberry Cottage Cheese Boiled Egg Pudding appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Coffee Cottage Cheese Fluff

Brenda Bennett — Mon, 14 Apr 2025 10:00:00 +0000

Just a few simple ingredients and no baking required for this tasty keto coffee cottage cheese fluff! Just 2 grams of carbs and 6 grams of protein!

Coffee Cottage Cheese Fluff

This easy coffee keto cottage cheese fluff is adapted from my popular lemon cottage cheese fluff and is just perfect when you want a little flavor of coffee in a simple recipe that take just minutes to make.

Whether you’re following a keto diet, or low carb diet, or you’re new to following me on social media, I try my best to create delicious keto recipes that not only curb your sweet tooth but also have a good amount of protein intake.

I’m so glad the viral cottage cheese trend took over because I’ve been using it for years in savory and sweet recipes since it’s such a great source of protein.

The great thing about cottage cheese is that even if you’re not a fan of the texture, you can truly transform it into a creamy texture using an immersion blender, food processor or high-speed blender.

The curds literally get transformed into a creamy consistency and the flavor of cottage cheese truly gets masked by the other ingredients. You’ll find all the nutritional information below in the printable recipe card at the bottom of this page.

What you need to make this delicious sweet treat:

Coffee- Strong, brewed coffee whether you buy it at your local coffee shop or make it at home, either works.

Cottage cheese– Full-fat cottage cheese and make sure it’s plain cottage cheese with nothing added to it like fresh fruit.

Heavy Whipping Cream– Heavy cream makes this great recipe very luscious and thick. I would not recommend swapping it with almond milk and it doesn’t have enough fat and won’t thicken this fluff.

Gelatin– Gelatin is a must for this recipe to become fluffy and thick. Without it you will have a loose pudding like texture. If you don’t use gelatin, guar gum or xanthan gum might work but I’ve not tested this out in this recipe to confirm on texture.

Low Carb Sweetener- The best sugar free sweetener for any no bake cheesecake or in this case cottage cheese mixture for keto desserts is always a simple liquid low carb sweetener like vanilla stevia or lemon stevia or Monk fruit sweetener.

I would not recommend granulated sweetener in this easy recipe because it won’t be smooth, it will taste grainy.

I often get the question about using maple syrup in place of the low carb sweeteners I use in my healthy treats, and the answer of course is yes you can, but you will be adding more carbs and sugar to the recipe altering the nutritional info I provide fr each recipe.

Maple syrup is a better option than using white refined sugar of course but it’s still sugar and can spike blood sugar which can also cause cravings.

Best Brands of Cottage Cheese

Full-fat cottage cheese is best for this, either 4% or 2% creamy cottage cheese will yield the best results.

You can find many options for cottage cheese at your local grocery store, but specific brands vary in taste and texture.

I don’t recommend fat free cottage cheese because it won’t be as satisfying as full fat cottage cheese or as creamy.

I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance.

The brand I like best is Green Valley organic, but Lactaid is also a great brand as is the Good Culture cottage cheese brand.

Lactaid 4% Cottage Cheese nutritional info according to the app Cronometer in ½ cup serving has 13 g protein, 5 g total grams of carbs, 5 g fat and 110 calories along with a good amount of calcium, potassium and sodium.

Can I swap the cottage cheese?

Yes you can swap out the cottage cheese if you’re not a fan of cottage cheese. I’d recommend swapping with ricotta cheese in the same amount since it has about the same amount of protein.

You won’t need any gelatin if using ricotta cheese since it has a thicker texture and isn’t as wet and loose at using cottage cheese.

I’ve not tested it out myself but plain Greek yogurt would also be an option to swap the full fat

You could also swap the full-fat cottage cheese with cream cheese though you won’t have as much protein. If using cream cheese you can also eliminate the need for gelatin as cream cheese is very thick in texture.

Can I swap the sweetener used?

Whenever you see a low carb or keto dessert recipe with a sweetener you don’t like or want to use, you certainly can change it to whatever you prefer.

I have this Sweetener Guide & Conversion chart to help you decide what and how much to use in place of the sweetener I used.

Keto Coffee Cottage Cheese Fluff

Sugar Free Low Carb Keto Coffee Cottage Cheese Fluff

Prep Time 5

Servings @ 1/2 cup

Calories 130kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

8 ounces cottage cheese 4%
1/2 cup coffee
2 tsp gelatin
4 ounces heavy cream
1-2 tsp chocolate liquid monk fruit or your favorite low carb sweetener to taste
1 tsp coffee extract optional

Instructions

Place the cottage cheese in a high speed blender or food processor to remove clumps. Set aside.
Pour brewed coffee into a small saucepan and heat over low heat on the stove or place in a microwavable bowl and heat 1-2 minutes until boiling.
Slowly whisk in gelatin a little at a time while continuing to whisk until it is completely dissolved and there are no lumps.
Alternately if you just brewed the coffee it will be hot enough to keep in a mug, sprinkle gelatin and allow to bloom for 1-2 minutes then use a frother to whisk until dissolved.
Set aside to cool.
Pour the heavy cream into a separate mixing bowl and use an electric mixer to whip until stiff peaks. Add sweetener and coffee extract if using.
Add the smooth cottage cheese to the whipped cream and blend together until incorporated. Have the mixer on low speed and slowly drizzle in the cooled coffee gelatin mixture.
Add optional coffee extract if using and spoon a 1/2 cup of the fluff into dessert cups or use a piping bag if desired. Refrigerate for 2-3 hours.
Storage: Store leftovers in an Airtight container or covered in the fridge for up to 3 days.

Nutrition

The post Sugar Free Low Carb Keto Coffee Cottage Cheese Fluff appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Coffee Ricotta Mousse

Brenda Bennett — Thu, 10 Apr 2025 10:29:14 +0000

Sugar Free Low Carb Keto Coffee Ricotta Mousse is a creamy, luscious, decadent dessert that satisfies a sweet tooth like no other! Less than 3 g net carbs per serving!

Creamy Ricotta Coffee Mousse

Coffee and creamy whipped cream married and had a baby and this mousse is what dreams are made of.

Combining coffee in dessert is always a winning combo, and it has just a few simple ingredients you probably already have in your keto kitchen or low carb pantry.

If you’re on a keto diet, low carb diet or just looking to reduce the sugar in your diet, this homemade keto coffee mousse will satisfy with a small serving!

This recipe is so good you might need to make this more often than just in the summer months when you don’t feel like baking, but need a spectacular dessert.

If you’re a coffee lover like me this recipe is one that will surely please. No bake recipes rock my world and in the summer that’s the key for me. Easy, stress free but elegant enough to share with guests for a party on the weekend.

I hope you love this incredible dessert and come back to tell me about it!

Why Ricotta Cheese?

I’ve been creating recipes since 2011 and I’m also Italian and have been using ricotta cheese for years in my low carb recipes.

Some people just hate cottage cheese and I have many recipes using it so I decided it was time to switch things up and share more ricotta cheese recipes for all of you who are not a fan of cottage cheese.

But the best part about using either cottage cheese or ricotta cheese is that they can be swapped in so many recipes.

Cottage cheese and ricotta cheese have similar amounts of protein, but ricotta cheese doesn’t have any curds or lumps which makes it easier to combine in recipes quickly. Cottage cheese often has to be in the blender or food processor to remove the lumpy curds.

Whole Milk Ricotta or Part Skim

It actually doesn’t matter which type of ricotta cheese you decide to use. If you want to lower the carbs, use whole milk ricotta cheese.

If you want to lower the fat, use part-skim ricotta cheese. Either will work in this easy ricotta dessert.

Can I swap the Ricotta Cheese?

You could swap the ricotta cheese with cottage cheese if you wanted to reduce the carbs and fat amount and still keep the protein.

If you want to swap with cream cheese, you could but you would be sacrificing the protein amount.

If you decide to use cream cheese please soften before using and then you can also remove the gelatin as you won’t need it using cream cheese which is thick enough on it’s own.

Can I remove the coffee?

If you don’t like coffee flavor, you can replace it with water, or coconut milk or unsweetened almond milk.

Can I make this a Chocolate Ricotta Mousse?

Yes if you prefer chocolate flavor to be added, please add 1-2 tablespoons of unsweetened cocoa powder. You don’t want to add too many tablespoons because you want to keep it a creamy ricotta cheese and not a grainy one. Taste and adjust.

Please note you will need to add that into the nutritional information below because it does add carbs. I would also suggest adding in some chocolate liquid Monk Fruit sweetener.

Can I add peanut butter?

If you want to change the flavor to peanut butter instead of coffee, just replace the coffee amount with water and add 5 tablespoons of sugar free powdered peanut butter or 2 tablespoons of regular no sugar added peanut butter.

Please keep in mind this will change the nutritional info below and add fat and carbs.

Can I change the low carb sweetener?

Yes if you don’t like liquid stevia that I am using in this delicious sweet treat, you can use any low carb sweetener you prefer.

I do not recommend anything that is granular as it will leave a grainy texture in the mousse. A few tablespoons of keto powdered sugar, like this Monk Fruit Allulose blend would work nicely and incorporate well.

Here’s my Sweetener Guide & Conversion Chart to help you.

More Easy Recipes for No Bake Keto Desserts

Keto Cottage Cheese Chocolate Mousse

Keto Mocha Mousse Recipe

Strawberry Cottage Cheese Mousse

No Bake Lime Cheesecake Jars

No Bake Lemon Cheesecake Jars

Keto Coffee Ricotta Mousse

Sugar Free Low Carb Coffee Ricotta Mousse

Prep Time 15

Total Time 15

Servings @ 3 ounces

Calories 171kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2.5 teaspoons gelatin
1/2 cup strong coffee hot brewed or see swaps above
2 cups Ricotta cheese or see swaps above
1 teaspoon instant espresso
1 teaspoon vanilla extract
1 teaspoon vanilla liquid stevia or see swaps above
pinch salt
1 cup heavy cream
optional: shaved sugar free chocolate bars to garnish

Instructions

Pour the gelatin into the hot coffee and stir until the gelatin dissolves and there are no lumps. Set aside to cool slightly.
Add the ricotta, espresso, vanilla extract, stevia and salt to a stand mixer or large bowl using an electric mixer. You could also use a food processor if you prefer.
Blend until combined well.
Pour the cooled coffee gelatin mixture into the stand mixing bowl and blend until smooth.
Pour in heavy whipping cream and blend on high until thickened and whipped with stiff peaks.
Spoon into serving dishes and garnish with shaved chocolate if desired.
Place in refrigerator covered with plastic wrap or in an airtight container for 2 hours to thicken, then enjoy!

Video

Notes

This recipe was first published in August 2015 and updated with video in 2018.

Nutrition

The post Sugar Free Low Carb Keto Coffee Ricotta Mousse appeared first on Sugar-Free Mom.

Easy Sugar Free Low Carb Keto Lemon Cheesecake Mousse

Brenda Bennett — Sun, 23 Mar 2025 23:31:08 +0000

This Sugar Free Keto Lemon Cheesecake Mousse is a low carb elegant dessert for a weeknight treat or to serve to guests on a keto diet or not! Less than 2 g net carbs per serving!

Keto Lemon Cheesecake Mousse

I’m always chasing that perfect sugar free low-carb dessert that takes little effort on my part.

A great recipe to me is the easiest to make and the lowest carbs possible, plus the smoothest in texture like a no bake cheesecake, but with less time to share for a dinner party.

I also prefer a low carb dessert that doesn’t leave you stuffed after indulging. An easy dessert that doesn’t make you feel the least bit of guilt for eating.

The lemon cheesecake filling is the creamiest of bites each time your spoon enters your mouth. That’s the chase I’m referring to. Curbs your sweet tooth but doesn’t spike your blood sugar.

This simple recipe is a delicious keto cheesecake fluff with no added sugar and can be adjusted using any low carb sweetener you like to taste.

Just 5 Simple Ingredients

When you only need 5 ingredients to make this keto lemon mousse recipe and it comes out looking like a million bucks and tastes like it too, well that is priceless to me.

The chase is worth the price in this case.

But the best part? You won’t be needing to chase down any ingredients, in fact you might have them in your low carb keto kitchen all ready!

Mascarpone Cheese or you can you American Cream Cheese but it will need to be softened slightly to incorporate well enought the rest of the ingredients. Mascarpone is Italian cream cheese and soft out of the container so you won’t need to soften it to use it right away.

I realize mascarpone cheese might be much more expensive than cream cheese, but I must tell you it is so worth it! The creaminess is undeniably better than just using regular cream cheese!

Fresh lemon juice is best but if you just have a bottled lemon juice that will work just as well. I feel fresh is better as it is just a fresher lemon flavor you really can’t beat.

Heavy cream is the same as heavy whipping cream so either is fine to use. The longer you whip the mixture, the thicker it will become. Choose your consistency for a fluffy texture.

Low Carb Sweetener– I prefer to use lemon liquid stevia for this to have even more lemon flavor, but you do have other options if you don’t have it on hand.

Other recommendations would be vanilla liquid stevia or liquid Monk Fruit.

If you don’t have liquid lemon stevia, use 1/8-1/4 teaspoon of lemon extract and 1 teaspoon clear liquid stevia. I prefer not to use powder or granulated sugar free sweeteners in this as the texture won’t be as smooth.

But you can certainly use whatever sweetener you have on hand that you prefer. Just taste and adjust to your liking.

I do not recommend any granular sweetener as that will leave your keto fluff grainy in texture. If you have a low carb confectioner sweetener like this Monk Fruit Allulose blend or powdered erythritol, that will work well too.

Here’s my Ultimate Guide to Low Carb Sweeteners with a Conversion chart to help decide how much to use.

Carbs in Keto Lemon Mousse

All the nutritional information is on the printable recipe card at the bottom of this page. For one serving there are 1.7 gram of total carbs and no dietary fiber so the net carbs are the same, nothing to subtract.

There are 5 servings at half a cup with 3.7 g protein and about 29 g fat, so if you want to reduce the dietary fat you could make this into 6 servings and have just 1/3 cup instead.

Lemon Keto Cheesecake Fluff Recipe

My husband is really not even of fan of stevia when I use it in no bake recipes or even in regular cheesecake recipes.

BUT for this one, since he loves lemon like I do, he devoured it and didn’t complain of any aftertaste.

The lemon is the star here! You could even add this keto cream cheese dessert to my low carb coconut flour pie crust for more of a no bake lemon keto cheesecake mousse pie!

Enjoy this easy and non time consuming sugar free dessert any night of the week!!

Enjoy this easy and non time consuming treat any night of the week!!

Some more creamy, luscious keto desserts you might enjoy:

No Bake Raspberry Cheesecake Mousse

No Bake Pumpkin Cheesecake Mousse

No Bake Mint Chocolate Cheesecake Mousse

No Bake Raspberry Cheesecake Truffles

No Bake Lemon Cheesecake Truffles

No Bake Peanut Butter Cheesecake Mousse Pie

No Bake Lemon Cheesecake Bars

UPDATE: May 2018. I updated the directions from the original as some comments mentioned they couldn’t get a good enough whipped cream texture to the mousse when adding all ingredients at once to the mixer. With the updated directions with should help alleviate that problem. Also added a video for you to see how easy this is!

Sugar Free Lemon Cheesecake Mousse

Prep Time 10

Total Time 10

Servings people @ 1/2 cup

Calories 277kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

8 ounces mascarpone cheese or cream cheese softened
1/4 cup lemon juice or 2 lemons
1 cup heavy cream
1/2-1 teaspoon lemon liquid stevia
1/8 teaspoon salt

US Customary – Metric

Instructions

Add mascarpone or softened cream cheese and lemon juice to a stand mixer using the whisk attachment and blend until smooth or add to a large bowl and use an electric hand mixer. Set aside.
In a separate bowl, with an electric hand mixer, whip the heavy cream until stiff peaks then add the sweetener and salt.
Add this whipped cream back to the stand mixer or large bowl to combine with cream cheese mixture. Blend on high until well incorporated.
Taste and adjust sweetener if needed.
Use a pastry piping bag to add this no bake recipe filling and pipe into serving glasses and sprinkle on lemon zest if desired. I'm not that talented with a pastry bag so I use this Wilton Piping tool to pipe into individual servings.
Refrigerate one hour or until ready to serve. Top with fresh berries and sugar free whipped cream or sugar-free chocolate chips if desired. Store any leftovers in an airtight container in the fridge.

Video

Notes

Original Recipe Posted First March 2015

Nutrition

The post Easy Sugar Free Low Carb Keto Lemon Cheesecake Mousse appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Lemon Panna Cotta Recipe

Brenda Bennett — Thu, 09 May 2024 10:25:15 +0000

Lemon Panna Cotta is a super creamy dessert with a silky texture! This delicious keto panna cotta is sugar free, low carb and gluten free!

What is Panna Cotta?

Panna Cotta is an Italian dessert that is sweetened with cream and then thickened with gelatin.

It’s an easy and elegant Italian custard dessert that can easily be adapted for different flavors like coffee, vanilla and today’s recipe, lemon.

Carbs in Traditional Panna Cotta

According to the app Cronometer, a traditional panna cotta with vanilla bean flavor and 110 grams serving, has 16.5 grams of carbs. That’s quite high for a ketogenic diet and may spike your blood sugar and kick you out of ketosis.

Our delicious low carb sugar free panna cotta has just 3 grams of carbs per serving!

Sugar Free Lemon Panna Cotta

Just because you may be in a sugar free diet, low carb diet or keto diet, doesn’t mean you can’t have desserts! If you’re now looking to eat lighter and lower in carbs and sugar I’ve got just the recipe for you today, Low Carb Keto Lemon Panna Cotta.

YOU CAN enjoy an elegant keto dessert without going into a sugar coma or craving more of a dessert recipe. Making it sweetened with natural Lemon flavored stevia is the way I make this light dessert decadent, delicious and without any sugar!

Making a Panna Cotta has been on my foodie To -Do List for a long time, just never getting around to it. I guess I thought it might be a long detailed kind of recipe and I wasn’t into it.

But I was wrong. And it has become one of the best ways I know to kick my sweet tooth and enjoy a sweet treat without spiking my blood sugar and causing me cravings!

The heavy whipping cream provides such a satiating, comforting feeling in each bite. You will be completely satisfied in one serving I can promise you that!

A pretty yet simple presentation with just a few simple ingredients. You’ve got an awesome dinner party low carb dessert that is light in calories but high in flavor!

Can I change the fresh lemon juice to another flavor?

Yes, you can adapt this basic panna cotta recipe to other flavors besides lemon if you prefer.

You can change out the flavors of lemon to something else like orange and use orange zest and orange flavored liquid stevia. You could make this all vanilla and use vanilla creme liquid stevia with vanilla extract as well!

Can I make this dairy free?

Yes if you want or need to make this keto recipe dairy free, you will need to replace the heavy cream as well as the Greek yogurt used in the recipe.

Swap the heavy whipping cream with full fat coconut milk from a can is best.

I do not recommend replacing heavy cream with unsweetened almond milk as it does not have enough fat to set this panna cotta in prepared moulds.

You will also need to replace the plain Greek yogurt I used with either dairy free yogurt or canned coconut cream which is just the thick white content of the can, not the liquid coconut water.

Can I replace the low-carb sweetener?

If you’re not a fan of liquid stevia, you can replace it with another low carb sweetener you prefer.

I’d recommend Swerve confectioners since it will dissolve well and won’t be grainy. Use my Sweetener Guide & Conversion chart to help you decide how much of another sweetener to use.

More of our Favorite Recipes

Sugar Free Lemon Custard Pie

Slow Cooker Lemon Custard Cake

Sugar Free Keto Egg Custard

Sugar Free Coffee Egg Custard

Low Carb Cottage Cheese Pudding

Keto Scrambled Egg Vanilla Pudding

Keto Instant Chocolate Mousse

Sugar Free Lemon Panna Cotta

Servings servings

Calories 327kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

2.5 teaspoons unflavored gelatin
1.5 cups heavy cream or see notes above for dairy free
1 tsp lemon zest or see options above for other flavors
1/4 cup lemon juice
1 tsp lemon liquid stevia
1/2 cup Greek yogurt or see notes above to swap for dairy free

Instructions

In a saucepan, stir gelatin into heavy cream and set aside for 1 minute. Sprinkle lemon zest over gelatin and cream mixture. Add lemon juice and turn heat on low continually stirring mixture until gelatin is completely dissolved and everything is combined well. Whisk the yogurt and lemon stevia into the pan and stir until incorporated.
Grease 4 ramekins and pour mixture into each evenly. Cover and refrigerate at least 5 hours or until set. You can serve them in their cups or remove onto a plate and top with fresh lemon zest and a few lemon slices to garnish.

Notes

Net Carbs: 2 g

This recipe was first published in January 2015.

Nutrition

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