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!!

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Easy Sugar Free Low Carb Keto Protein Custards

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 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

Serving: 1custard | Calories: 124kcal | Carbohydrates: 7g | Protein: 13g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.05g | Monounsaturated Fat: 0.3g | Cholesterol: 7mg | Sodium: 171mg | Potassium: 199mg | Sugar: 6g | Vitamin A: 232IU | Calcium: 158mg | Iron: 0.002mg

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

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

1. Once the zabaglione has finished cooking, let it cool slightly.
2. In a separate bowl, whisk the mascarpone until smooth.
3. Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
4. Gently fold the mascarpone mixture back into the remaining zabaglione.
5. 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?  

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Sugar Free Low Carb Keto Italian Lemon Zabaglione

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 3 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

Serving: 1serving | Calories: 135kcal | Carbohydrates: 3g | Protein: 5g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 367mg | Sodium: 18mg | Potassium: 71mg | Fiber: 0.05g | Sugar: 1g | Vitamin A: 491IU | Vitamin C: 6mg | Calcium: 47mg | Iron: 1mg

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

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

1. 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.
2. 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.
3. 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.
4. 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

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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 minutes minutes

Servings 3 @ 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

Serving: 1serving @ 1/2 cup | Calories: 134kcal | Carbohydrates: 9g | Protein: 19g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 8mg | Sodium: 384mg | Potassium: 85mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3250IU | Vitamin C: 1mg | Calcium: 84mg | Iron: 0.4mg

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

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

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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 minutes minutes

Servings 4 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

Serving: 1serving | Calories: 107kcal | Carbohydrates: 7g | Protein: 15g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Cholesterol: 9mg | Sodium: 213mg | Potassium: 185mg | Fiber: 2g | Sugar: 4g | Vitamin A: 9607IU | Vitamin C: 3mg | Calcium: 64mg | Iron: 1mg

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

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

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Low Carb Keto Banana Cream Pie Parfaits Recipe

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 6 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

Serving: 1parfait | Calories: 285kcal | Carbohydrates: 8g | Protein: 6g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 112mg | Sodium: 212mg | Potassium: 194mg | Fiber: 2g | Sugar: 6g | Vitamin A: 327IU | Calcium: 164mg | Iron: 0.3mg

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

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

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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 minutes minutes

Cook Time 5 minutes minutes

Servings 3 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.

Nutrition

Serving: 1serving @ 3/4 cup | Calories: 191kcal | Carbohydrates: 4g | Protein: 18g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 248mg | Sodium: 248mg | Potassium: 166mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1016IU | Vitamin C: 8mg | Calcium: 42mg | Iron: 3mg

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

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

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Keto Cottage Cheese Boiled Egg Strawberry Pudding

Prep Time 5 minutes minutes

Servings 4 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

Serving: 1serving | Calories: 110kcal | Carbohydrates: 5g | Protein: 10g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 144mg | Sodium: 143mg | Potassium: 157mg | Fiber: 1g | Sugar: 4g | Vitamin A: 238IU | Vitamin C: 32mg | Calcium: 49mg | Iron: 1mg

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

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

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Sugar Free Low Carb Keto Coffee Cottage Cheese Fluff

Prep Time 5 minutes minutes

Servings 5 @ 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

Serving: 1@ 1/2 cup | Calories: 130kcal | Carbohydrates: 2g | Protein: 6g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Cholesterol: 8mg | Sodium: 146mg | Potassium: 59mg | Sugar: 1g | Vitamin A: 64IU | Calcium: 39mg | Iron: 0.1mg

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

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

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Sugar Free Low Carb Coffee Ricotta Mousse

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 10 @ 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

Serving: 0.33cup | Calories: 171kcal | Carbohydrates: 2g | Protein: 6g | Fat: 14g | Saturated Fat: 10g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 2g | Cholesterol: 25mg | Sodium: 44mg | Potassium: 62mg | Sugar: 0.2g | Vitamin A: 221IU | Calcium: 104mg | Iron: 0.2mg

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

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! 

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Sugar Free Lemon Cheesecake Mousse

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 5 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

Serving: 0.5cup | Calories: 277kcal | Carbohydrates: 1.7g | Protein: 3.7g | Fat: 29.6g | Saturated Fat: 16.7g | Cholesterol: 89mg | Sodium: 138mg | Sugar: 0.3g

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

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

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Sugar Free Lemon Panna Cotta

Servings 4 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

Serving: 1serving | Calories: 327kcal | Carbohydrates: 3g | Protein: 5g | Fat: 30g | Saturated Fat: 21g | Cholesterol: 1mg | Sodium: 14mg | Potassium: 51mg | Fiber: 1g | Sugar: 1g | Vitamin C: 7mg | Calcium: 28mg

The post Sugar Free Low Carb Keto Lemon Panna Cotta Recipe appeared first on Sugar-Free Mom.

Keto Chia Seed Pudding

Here’s a dairy free sugar free creamy chia pudding snack that has 14 grams of fiber and 6 grams of protein! Not bad right?

It’s perfect when you have a milk intolerance, lactose intolerance or dairy allergy and can’t do regular milk puddings!

And who doesn’t want more fiber and protein when it comes to snacking? Yes please! You can enjoy this chia pudding on a low-carb diet and keto diet with just 3 g net carbs.

Easy to make  when you are in meal prep mode so you have a snack at the ready during a busy week. 

And who doesn’t want more fiber and protein when it comes to snacking? Yes please!

What are Chia Seeds?

Chia seeds are a little healthy seed that have a gel-like consistency and actually gel up nicely when mixed with a little bit of liquid.

These tiny little seeds are great substitutes for eggs in recipes as well. They keep things nice and moist in baked keto goods and are perfect for a quick snack like this regular pudding.

Carbs in Chia Seeds

​According to the app, Cronometer, in just 2 tablespoons of chia seeds, there are 8.4 grams of carbs, 3.3 grams of protein, 6.1 grams of fat, and 6.9 grams of dietary fiber.

As a Nutritional Therapy practitioner, I learned all about a nutrient dense diet. There are so many health benefits of chia seeds because of all the wonderful vitamins and minerals they have. 

Again, looking at Cronometer for just 2 tablespoons, chia seeds are a great source of fiber and very high in Omega-3 fatty acids, very high in Vitamin K, high amount of iron, magnesium, calcium, phosphorus, and selenium, which helps support a healthy thyroid.

Chia seeds can be enjoyed on a ketogenic diet as long as you are cautious of the amount used per serving.

Most people who follow a keto diet only have about 20-30 total carbs a day, so considering that amount, this chia seed pudding can be enjoyed occasionally if you’re doing total carbs per day.

If you’re following net carbs and not total carbs in which you subtract the dietary fiber, this recipe has 3 grams of net carbs. But either way, following total carbs or net carbs, this tiny seeds include healthy fats so this recipe will be satiating and won’t spike your blood sugar. 

The recipe card below has all the nutritional information and is also a printable recipe. 

Low Carb Chia Seed Pudding

I’ve made this delicious chia seed pudding recipe a few times and each time I changed the amount of chia and how much liquid because I wanted a thick consistency and I wanted it to set up quickly. 

I didn’t want a recipe for a snack that needed a couple of hours to set up in the fridge or overnight. I mean when you are wanting a snack, who wants to wait that long right? 

I’ve linked my chocolate almond chia pudding below and that’s a great recipe but not as thick as this one. I will be adapting it soon but it sure is chocolatey if that’s what your looking for.

You’re type of milk doesn’t matter too much. If you don’t want to use unsweetened almond milk as I did, you could use coconut milk, or cashew milk, to keep it dairy free.

You can use whatever non-dairy milk or dairy milk you like but the nutrition info is based on the unsweetened almond milk I used in this recipe. Unsweetened vanilla almond milk would also be delicious in this recipe. 

Other Keto-Friendly Sweeteners

​In many of my recipes the sweetener you prefer can be interchanged with the stevia. I prefer stevia and love the flavor of the vanilla liquid in this recipe.

​You can use any sweetener of choice for this creamy pudding recipe or you may decide the natural sweetness in the milk you use is enough and no added sugar substitute is needed.

Once you combine the ingredients and give it a good stir, taste the creamy texture before you let it set in the fridge and decide if you want any sweetener at all.

If you’re not a fan of using vanilla stevia as I used in this recipe, some other natural low carb sweeteners would be Allulose in liquid form, Monk Fruit liquid.

I would not recommend using a granulated low carb sweetener in this no bake chia pudding because it will cause it to be gritty and grainy in texture. 

Can I use Maple Syrup?

Of course you can really use any sweetener you like but if you use maple syrup, you will increase the carbs in this recipe and you may spike your blood sugar causing cravings.

Use a very small amount, perhaps just one tablespoon in the entire recipe, taste and adjust as needed.

Keto Favorite Toppings

If you’re enjoying this easy keto chia pudding recipe as an easy breakfast, you can add some fresh fruit, like raspberries, blueberries or blackberries.

You could enjoy this keto pudding like a dessert topped with sugar free whipped cream or keep it dairy free using this dairy free sugar free whipped cream using coconut milk.

Sugar free chocolate chips would be another great option if you are having this as a healthy snack to curb your sweet tooth.

More Chia Seed Pudding Recipes:

• Dairy Free Chocolate Chia Pudding
• Almond Joy Chia Pudding
• Peanut Butter Chia Pudding

Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet,  is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership.

Low Carb Dairy Free Sugar Free Vanilla Chia Pudding

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Dairy Free Sugar Free Vanilla Chia Pudding

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 156kcal

Author Brenda Bennett| SugarFreeMom

Ingredients

• 1 cup unsweetened almond milk
• 1/3 cup chia seeds
• 1 teaspoon vanilla extract
• 1 teaspoon vanilla liquid stevia*
• Optional: Dairy Free Whipped Cream

Instructions

• Whisk all ingredients together.
• Pour into serving glasses.
• Refrigerate until set, about 10 minutes.
• Top with some whipped cream if desired.

Notes

* You can adjust this amount and start with 1/4 teaspoon then increase and taste it to get the sweetness you prefer. 1 teaspoon makes it quite sweet.

Net Carbs: 3g

This recipe was first published in June 2013.

Nutrition

Serving: 1serving | Calories: 156kcal | Carbohydrates: 13g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 1g | Trans Fat: 0.04g | Sodium: 5mg | Potassium: 118mg | Fiber: 10g | Sugar: 0.3g | Vitamin A: 15IU | Vitamin C: 0.5mg | Calcium: 179mg | Iron: 2mg

The post Easy Dairy Free Sugar Free Vanilla Chia Pudding appeared first on Sugar-Free Mom.

What is Chia? 

Chia seeds are a small, grayish in color, native to Mexico. They are a great source of Omega-3 fatty acids, rich in antioxidants, as well as fiber, calcium and iron. They take on a gel like texture when mixed with a liquid which makes they a perfect substitute for replacing an egg. For this low carb recipe, we use it to take on a pudding like consistency. It’s very filling so it’s a wonderful snack to enjoy anytime or even consider it a meal. Some people don’t like the seeds since they do tend to get stuck between your teeth. I’ve edited this recipe, first published in 2015, by blending the seeds to create a smoother, pudding like texture with less seeds getting into your teeth.

This dessert will make you feel like you’re indulging, but there’s no guilt involved in this treat!

When I splurge on anything it is usually something with peanut butter or chocolate. Healthy peanut butter without sugar added is the best way I know how to combat cravings. Since it has good fats in it, just a little goes a long well in leaving you feeling satiated which is the key when it comes to watching your weight.

Unsweetened vanilla almond milk has been my best friend for years! I’ve used it in so many wonderful recipes like my Vanilla Chia pudding, Coconut Custard pie, and countless smoothies! The reason I love it so, is simply because I can use it in almost any recipe and it takes the back seat and always lets the other ingredients shine and be the star. I’ve even used it in myNew England Clam chowder as a dairy free alternative.

Old Photo for reference!

Sure you might use another dairy free milk option, but often, like in coconut milk, the strong flavor of the coconut overrides anything else in the recipe. Unsweetened Almond Milk is the perfect choice when you still want that creaminess without using cream.

Sugar Free Peanut Butter Chia Pudding

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Sugar-Free Peanut Butter Chia Pudding

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings

Calories 215kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups unsweetened almond milk
• 1/3 cup chia seeds
• 1/3 cup unsweetened natural peanut butter
• 1 teaspoon vanilla extract
• 1/2- 1 teaspoon vanilla liquid stevia or 1/2 cup low carb sweetener
• pinch salt
• Optional topping: Sugar-Free Whipped cream and peanut butter drizzle

Optional Peanut Butter Magic Shell

• 1 tbsp unsweetened peanut butter
• 1/2 tbsp coconut oil

Instructions

• If you want a smoother texture and less seediness, place all ingredients into your blender and blend until incorporated or just stir all the ingredients together until combined.
• Taste and adjust sweetener to your preference.
• Evenly pour into 4 serving glasses.
• Refrigerate 10 minutes until set.
• Top with sugar free whipped cream and a drizzle of peanut butter if desired.

To make the optional peanut butter hard shell

• Melt the peanut butter and coconut oil together. Stir until smooth, pour over the cold, set, chia pudding. It will hardened quickly or just place back into the fridge for a few minutes.

Notes

Nutrition information excludes toppings. 
NET CARBS: 5 g*

This recipe was first published in Jan 2015 and updated with picture and video in June 2020. 

Nutrition

Serving: 1serving | Calories: 215kcal | Carbohydrates: 11g | Protein: 8g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 0.3g | Trans Fat: 0.02g | Sodium: 71mg | Potassium: 59mg | Fiber: 6g | Sugar: 1g | Vitamin A: 8IU | Vitamin C: 0.2mg | Calcium: 90mg | Iron: 1mg

The post Sugar-Free Peanut Butter Chia Pudding (Low Carb) appeared first on Sugar-Free Mom.

This is a simple creation even though it looks quite elaborate. Three layers of delicious, but each without any cooking required and taking only 15 minutes to prepare. Technically this could be eaten for breakfast as it contains 16 grams of fiber and almost 12 of protein! And chocolate pudding for breakfast mixed with peanut butter, what in the world is better than that!

The messier looking the more appealing in my eyes! Spilling over with each dip of a spoon into this heavenly concoction is the fun of it all!

One day I thought,  “I want a messy dessert that looks like a sundae, but is so healthy I could eat it for a meal!” Immediately I thought of my Chocolate chia pudding recipe for one layer and the rest is history.

This past week we’ve been camping and while  it’s been fabulous, I was quite reluctant to leave home for an entire week.  I’ve learned quite a few things about myself and my ability to improvise.  Not being able to go to the gym pushed me to find other ways to get in a real good workout. Some days I made up my own routine using an elastic band and 5 pound dumbbells and other days I looked through Pinterest and fitness magazines for ideas. But each day I found a way to get a good sweat on for at least 30 minutes and that made me happy.

As a family we biked once or twice a day throughout the trails in the campground and I loved that, but I knew I needed to get creative in order to get the strength training in I desired.

I’ve been diligently working on losing 10 pounds or so I had gained over the last 6-7 months writing my cookbook and camping away from home was, I felt, going to  put a wrench in my goals, or so I thought.

Whenever you take a vacation it’s supposed to be a relaxing time and inevitably you indulge more so than you would at home. Not something I wanted to be doing while trying to track my food each day. While I still “enjoyed” myself, I didn’t over indulge and that is a restraint I’ve always struggled with when on a vacation.

I purposed to use my food tracker to keep to a decent amount of calories towards my goal. Some days were much higher than I wanted but I tried to be flexible and not beat myself up.

While I don’t know if I’ve lost any weight or gained any yet during this past week of camping, I FEEL fabulous and that means more to me right now than the number on the scale. I think the key to a vacation wherever you are is to be active! It releases happy hormones and for me helped me make better choices while away from home!

Brenda’s Notes:

• The dairy free whipped cream is what is making this higher in fat, but you could sub it with it something else if you prefer.
• By subtracting the total carbs from the fiber grams, the net carbs are a low 6.4 grams.
• You can use regular peanut butter instead of the powdered but  that will  increase the calorie and fat content.
• I use the powdered peanut butter by Just Great Stuff which I found at Whole Foods and contains only a small amount of coconut sugar.

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Sugar- Free Chocolate Peanut Butter Chia Pudding Parfait

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 2

Calories 266kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Layer 1

• 1 cup unsweetened almond milk
• 2 tablespoons unsweetened cocoa powder
• 1/3 cup chia seeds
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon chocolate liquid stevia

Layer 2

• 1/4 cup powdered peanut butter
• 2 tablespoons water

Layer 3

• 2 servings Dairy Free Whipped Cream

Instructions

• Whisk layer 1 ingredients together then pour half the mixture into 2 serving glasses and refrigerate for 10 minutes before adding layer 2.
• In a small bowl stir together layer 2. Add more water to make it looser in consistency if you like.
• Spread layer 2 evenly onto layer 1 in glasses.
• In a stand mixer make your dairy free whipped cream for layer 3.
• Use 1 tablespoon on top of layer 2 in each glass.
• Pour the rest of layer 1 onto whipped cream layer and top with another tablespoon each of whipped cream.
• Add cacao nibs if desired.
• Keep refrigerated until ready to serve.

Notes

Net Carbs: 6.4g*

Nutrition

Serving: 1g | Calories: 266kcal | Carbohydrates: 22.9g | Protein: 11.8g | Fat: 18.8g | Saturated Fat: 4.6g | Sodium: 126mg | Fiber: 16.5g | Sugar: 2.2g

The post Sugar- Free Chocolate Peanut Butter Chia Pudding Parfait appeared first on Sugar-Free Mom.

Just because you see the words Nutella doesn’t mean this pudding isn’t healthy. It is when you make a homemade sugar-free and dairy free version. Creamy, luscious, smooth and thick but that beautiful nutella flavor comes through in each bite. You must have known that since I made the Homemade Nutella I had to use it in other recipes, it was bound to happen! I brought you a Copycat Ferrero Rocher candy, a Nutella Iced Coffee and now this! So now that my stash of homemade nutella is gone this is the final recipe for now, until I make more that is. 🙂

This could easily be a meal, not just a dessert. Seriously there are 16 grams of protein in one serving!

A little whipped cream or dairy free whipped cream and a few shavings of chocolate and chopped hazelnuts and you’ve got a masterpiece of all desserts!

If you’ve never had chia seeds like this, it almost resembles the mouth feel of tapioca pudding. Not crazy about that, then I wouldn’t suggest trying this recipe. The seeds are what make this gel up so nicely and thicken so I don’t suggest leaving them out.

Brenda’s Notes:

• If you don’t have homemade sugar free nutella then you could sub something like a nut butter in it’s place, maybe peanut butter and make it a chocolate peanut butter chia pudding!
• You can replace the almond milk with really any milk of your choice.
• The Hazelnut stevia is my favorite here but vanilla or chocolate flavor will also work.
• If you don’t have liquid then powdered stevia could be used, start with a small amount then taste and adjust before setting it in the fridge.
• Of course you could really change the sweetener to any you like to use.

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Nutella Chia Pudding {Dairy & Sugar Free}

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 290kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 1/4 cup unsweetened almond milk
• 1 tablespoons homemade nutella
• 1 tablespoon unsweetened cocoa powder
• 1/2 teaspoon vanilla extract
• 1 teaspoon liquid hazelnut stevia or vanilla
• 1/3 cup chia seeds

Instructions

• Pour milk into a bowl then whisk in nutella and cocoa powder until incorporated.
• Stir in vanilla extract and stevia.
• Stir in chia seeds and let sit for 5 minutes.
• Pour evenly into two serving glasses.
• Refrigerate for 10 minutes or overnight.
• Top with dairy free whipped cream and chopped hazelnuts if desired.

Notes

Weight Watchers Pointsplus: 8*

Nutrition

Serving: 1g | Calories: 290kcal | Carbohydrates: 20g | Protein: 10.2g | Fat: 23.2g | Saturated Fat: 3.9g | Sodium: 136mg | Fiber: 16.1g | Sugar: 0.3g

The post Sugar-Free Nutella Chia Pudding {Dairy Free & Low Carb} appeared first on Sugar-Free Mom.