Easy Keto Low Carb Spicy Shrimp Tacos with Slaw

(Healthy, High Protein, 30-Minute Meal)

If you’re looking for the best shrimp tacos that are quick, flavorful, and actually support your goals in midlife—these easy keto shrimp tacos are it.

These low carb shrimp tacos are made with seasoned shrimp, crisp cabbage slaw, and a creamy, tangy sauce, all wrapped in lettuce wraps or your favorite low carb tortillas.

They’re perfect for a busy weeknight, ready in under 30 minutes, and packed with protein without going overboard on fat—making them ideal for my Midlife Macro Method.

Why These Are the Best Healthy Shrimp Tacos

These aren’t just delicious tacos… they’re designed to actually work for your body—especially if you’re in perimenopause or menopause and traditional keto stopped working.

• High protein, moderate fat
• Only 3g net carbs per serving
• Made with fresh ingredients
• Perfect for taco night
• Family-friendly and customizable

If you’ve ever felt stuck doing high-fat keto, this recipe is going to feel like a breath of fresh air.

LOWER FAT KETO

The biggest controversy with a ketogenic diet has always been in the dietary fat amount one should consume for weight loss.

Some experts believe high fat is best, anywhere from 70-80% daily. Others believe it’s best to use fat as a lever and adjust to anywhere from 50-70% depending on your goals and if you have any underlying conditions or autoimmune disease. 

In my experience before I was diagnosed with hypothyroidism, I was gaining weight on a keto diet of 70% fat. I was not able to lose weight until I lowered my dietary fat intake and increased my protein intake. Again, everyone is different and changing things that are not working for you is the key.

In order to see weight loss, I  reduced to 60% dietary fat and started incorporating intermittent fasting as well as getting properly diagnosed and on medication to treat my low functioning thyroid. How much fat you should eat to lose weight on a ketogenic diet is one that will have to be determined as you follow the basic keto macros and see what works for you.

I was so encouraged that I wasn’t broken when it came to weight loss and inspired to share this with others that I created a 4 week Stall Buster Keto course for those struggling to lose weight on the traditional keto macros or those just stuck in their weight loss. 

Lower Fat Keto (What Actually Works)

There’s a lot of confusion around keto and fat intake.

Instead of forcing high fat, I teach using fat as a lever, not a goal.

For many women, especially in midlife:

• Too much fat = stalled weight loss
• Not enough protein = cravings + muscle loss

So recipes like these spicy shrimp tacos focus on:

• Lean proteins like raw shrimp
• Light sauces instead of heavy ones
• Optional fats (like cheese or avocado)

This gives you flexibility while still staying low-carb and satisfying.

My Shift from High Fat Keto to Midlife Macros

There was a time I followed a strict keto diet with 70–80% fat… and instead of losing weight, I was gaining.

When perimenopause hit, everything changed.

My body became more sensitive to:

• Excess dietary fat
• Hormonal fluctuations
• Stress and inflammation

And what I discovered (through my own journey and coaching thousands of women) is this:

More fat isn’t always better—especially in midlife.

So I adjusted:

• Lowered fat to a moderate range
• Increased protein intake
• Focused on real, whole foods

And that’s exactly how my Midlife Macro Method was born.

These healthy shrimp tacos are a perfect example of that approach:

✔ Lean protein (shrimp)

✔ Controlled healthy fats (olive oil, optional avocado)

✔ Low carbs

✔ Balanced for fat loss without deprivation

Other Fish Taco Options

Not a shrimp fan? No problem.

You can swap with:

• Salmon
• Cod
• Any white fish
• Even leftover grilled fish

But shrimp is my go-to because it cooks in just minutes, making this perfect for a quick weeknight dinner.

Other ideas would be these salmon nuggets or just baking some salmon with the spices in this recipe.

Slaw Variations

Not into creamy slaw? Try:

• Vinegar-based cabbage slaw
• Avocado slaw
• Italian Slaw Simple lime + olive oil dressing

Or keep it super simple with:

Lime juice

Shredded cabbage

Fresh cilantro

The slaw recipe with our keto spicy shrimp includes a plain Greek yogurt but that could easily be swapped with a dairy free yogurt if needed or just mayonnaise.

Taco Variations (Keep It Low Carb or Flexible)

You can easily customize depending on your needs:

Low Carb Options

• Lettuce wraps (Bibb lettuce works great)
• Almond flour tortillas
• Nut Free tortillas
• Cauliflower Tortillas

This is what I love—one meal, multiple ways, no need to cook separate dinners.

If you don’t feel like making tortillas at all, you can use some romaine leaves as boats or Bibb lettuce to use as cups or even iceberg to use as a wrap!

LOW CARB KETO SPICY SHRIMP TACOS

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Low-Carb Keto Spicy Shrimp Tacos

The tastiest fish tacos ever! If you’re a taco fan these super easy Low-Carb Keto Spicy easy Shrimp Tacos will blow your mind. So simple and yet so delicious. Made with simple spices in a light and fresh garlic cilantro yogurt sauce, they’re healthy and low in carbs. This meal makes for a speedy lunch or lighter low-carb dinner.

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Servings 6

Calories 110kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Shrimp

• 12.5 ounces raw shrimp peeled (or 360g)
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 2 teaspoons cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/3 teaspoon salt
• 1/3 teaspoon pepper
• 1 tablespoon olive oil

Tortillas

• 1 batch almond flour tortillas. Click here for recipe.

Garlic Cilantro Yogurt

• 1/2 cup plain Greek yogurt (or coconut, cashew or almond for dairy-free)
• 1/8 teaspoon salt
• 1/4 teaspoon apple cider vinegar
• 1 teaspoon lemon
• 14 grams cilantro finely chopped
• 1 clove garlic minced
• 1 teaspoon extra virgin olive oil

Slaw

• 2 cups white cabbage shredded (or 200g)
• 2 medium green onions chopped (or 30g)
• 10 grams cilantro chopped

Optional Extras

• 1 avocado fresh, diced (or 150g) (optional)
• 1/4 cup cheddar cheese grated (or 28g) (optional)
• lime wedges (optional)
• sour cream

Instructions

Shrimp

• Place the shrimp in a mixing bowl. Add the spices and seasoning (chili, paprika, cumin, garlic powder, onion powder, salt and pepper). If you have time, allow to marinade for 1 hour or overnight. Set aside.

Tortillas

• Meanwhile, prepare the tortillas as per my recipe. Click here for recipe.

Garlic Cilantro Yogurt and Slaw

• First prepare the garlic cilantro yogurt by adding all the ingredients to a mixing bowl and stir to combine. Season to taste. Add the shredded cabbage, green onion and cilantro to the yogurt and toss to combine.

Shrimp

• Heat 1 tbsp of olive oil over a medium heat. Add the shrimp and cook for about 2 mins. Add 1 tbsp of water to loosen into a bit of a sauce and fry until cooked through, about another 2 – 3 minutes.

Assembling Tacos

• Add some slaw to the tortillas, top with shrimp, optional avocado, cheese and highly recommended squeeze of lime!

Storage

• Best fresh but the tacos can be made in advance and stored in the fridge for two days or frozen.

Notes

Net Carbs 3 g

Recipe Note: Nutritional Info does not include almond flour tortillas which have 2 net carbs per tortilla.

Midlife Macro Approved!

This recipe was first published in June 2021.

Nutrition

Serving: 1taco | Calories: 110kcal | Carbohydrates: 4g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 150mg | Sodium: 651mg | Potassium: 177mg | Fiber: 1g | Sugar: 2g | Vitamin A: 525IU | Vitamin C: 15mg | Calcium: 129mg | Iron: 2mg

The post Easy Keto Low Carb Spicy Shrimp Tacos with Slaw appeared first on Sugar-Free Mom.

EASY KETO INSTANT POT CHICKEN CARNITAS (CRISPY & FULL OF BIG FLAVORS)

This easy keto carnitas recipe gives you all the big flavors of traditional Mexican carnitas, but made with shredded chicken instead of pork shoulder and ready in a fraction of the time using your top pressure cooker.

While traditional Mexican carnitas are often made with pork butt or pork shoulder and slow cooked for hours in a slow cooker, this chicken version gives you the same crispy carnitas texture in under an hour.

It’s the perfect recipe for any night of the week when time is short but you still want a flavorful Mexican dish the whole family will love.

If you’re looking for:

• Keto carnitas
• Crispy chicken carnitas
• Instant Pot recipes for busy weeknights
• A versatile Mexican recipe
• Or an easy burrito bowl base

This one checks every box.

WHY THIS CHICKEN CARNITAS RECIPE WORKS

The combination of lime juice, fresh juice from citrus, cumin, oregano, black pepper, kosher salt, garlic, onion, bay leaves and olive oil creates that signature carnitas flavor.

The pressure cooking process keeps the boneless skinless chicken thighs (or whole chicken as written) incredibly tender. Then, broiling transforms the shredded chicken into those irresistible crispy bits that make carnitas recipes so special.

The result?

Juicy meat with crispy edges — just like traditional carnitas, but lighter and higher in protein.

INSTANT POT OR OVEN METHOD

This recipe includes both a pressure cooker version and an oven method.

If you don’t have an Instant Pot, you can use the oven method and still get amazing results. It simply takes longer than the top pressure cooker approach.

You could even adapt this for a slow cooker if needed — just allow several hours for the chicken to become tender enough to shred easily.

Typically you may see pork carnitas recipes more often than chicken and while pork is delicious it does take a very long time to cook.

I actually have a fabulous pork carnitas recipe in my cookbook, Naturally Keto! Regardless if your a pork fan,  I can guarantee you will love this chicken carnitas recipe just as much as you would enjoy pork! Trust me, make this for the family and you will be loved by all!

TIPS FOR THE BEST CRISPY CARNITAS

1. Use a Slotted Spoon

Transfer the shredded chicken to a baking sheet using a slotted spoon. This prevents too much extra liquid from soaking the meat before broiling.

2. Don’t Toss the Cooking Liquid

The cooking liquid is packed with flavor. Save it! If the meat looks dry after broiling, drizzle a little extra liquid back over the top.

You can also:

• Stir it into Mexican cauliflower rice
• Use it in soups
• Freeze it with leftovers in a freezer bag

3. Spread It Out for Crispiness

Spread the shredded chicken in an even layer so the broiler creates crispy bits instead of steaming the meat.

KETO INSTANT POT RECIPES

The instant pot is a wonderful addition to your low carb kitchen. It can cut typical cooking time  by half for most recipes making it the perfect way to enjoy a wonderful home cooked meal on a busy weeknight.

This keto chicken carnitas recipe is made for those nights when time is short. You can get this on the table in under an hour! 

Other keto instant pot recipes you might like:

• Instant Pot Barbacoa Beef
• Instant Pot Corned Beef and Cabbage
• Instant Pot Italian Sausage Pepper Soup
• Instant Pot Cheesecake

SERVING IDEAS (LOW CARB & FAMILY FRIENDLY)

This Mexican dish is incredibly versatile. Serve your keto carnitas:

• In lettuce wraps
• In a burrito bowl over mexican cauliflower rice
• In tacos with your favorite low carb tortillas
• Topped with salsa verde
• With fresh cilantro and red onion
• With sour cream or queso fresco
• Stuffed into enchiladas or my cauliflower antipasto salad
• On top of nachos
• Inside stuffed peppers

You can keep it simple for yourself or build a full burrito bowl for the whole family.

WHY CHOOSE CHICKEN OVER PORK?

While pork shoulder and pork butt make amazing traditional Mexican carnitas, chicken offers:

• Faster cooking time
• Higher protein per serving
• Easier portion control
• Lower fat for midlife macro balance

You still get all the big flavors — just in a lighter, quicker version.

EASY SWAPS & ADDITIONS

Want to customize it? Here are some simple options:

Add fresh cilantro at the end for brightness.

Swap boneless skinless chicken thighs for chicken breast for a leaner option.

Add serrano pepper for extra heat.

Use orange juice in combination with lime juice for a more traditional carnitas flavor (adds carbs, so adjust if strict keto).

Stir in salsa verde before broiling for added flavor.

MEAL PREP & STORAGE

This chicken carnitas recipe is perfect for meal prep.

Store leftovers in an airtight container up to 4 days.

To freeze:

Place shredded chicken with a bit of cooking liquid into a freezer bag. Lay flat and freeze for easy storage.

Reheat in a skillet with a little olive oil to bring back those crispy carnitas edges.

WHY THIS RECIPE FITS MY MIDLIFE MACRO™ APPROACH

If you’ve been around here for a while, you know I don’t just create keto recipes anymore — I focus on moderate fat, higher protein, sustainable low carb for women in midlife.

And this chicken carnitas recipe is a perfect example of that balance.

Traditional carnitas made with pork shoulder or pork butt are delicious, but they’re also significantly higher in fat. That can make it harder to stay in a calorie deficit if fat loss is your goal.

Using chicken instead gives you:

• Higher protein per serving
• More flexibility with fats
• Easier portion control
• Better alignment with a deficit day

This makes it ideal for:

• A high-protein burrito bowl
• Mexican cauliflower rice bowls
• Lettuce wraps
• Or simple shredded chicken with veggies

You can always add fat (olive oil, sour cream, queso fresco, avocado) on maintenance days. But it’s much harder to remove fat once it’s built into the protein source.

That’s why I love using chicken here — it gives you control.

And control = sustainability. Learn More about my Midlife Macro Approach.

KETO INSTANT POT CHICKEN CARNITAS

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Keto Instant Pot Crispy Chicken Carnitas

These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor. An oven method has also been provided.

Prep Time 10 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Servings 6

Calories 296kcal

Author Jo Harding

Ingredients

• 3 pounds whole chicken
• 1 onion quartered or (70g)
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 2 teaspoons dried oregano
• 1.75 teaspoons chili powder
• 2.5 teaspoons salt flaked
• 1 teaspoon black pepper cracked
• 3 cloves garlic peeled and crushed
• 2 bay leaves
• 2 tablespoons coconut aminos
• 2 cups chicken broth
• 1 lime zest and juice
• 2 tablespoons extra virgin olive oil
• 15 grams fresh coriander chopped

Instructions

INSTANT POT METHOD

• Add all the ingredients to the Instant Pot except the lime juice, olive oil and coriander. Make sure you add the lime zest, though.
• Cook for 45 minutes on manual high (making sure the valve is shut). Once cooked, release the valve and allow to release for 10 minutes or until you can remove the lid.
• Remove the chicken with a slotted spoon and place on a chopping board. Allow to cool for 15 minutes so not hot and then shred the meat using 2 forks. Discard any bones, gristle and excess skin (just take the nice bits of skin that can be crisped up) and place the meat on a non stick baking tray.
• Drain the juices from the instant pot discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. Add about 6 tbsp of the broth and 2 tbsp of olive oil to the meat in the tray and toss to combine.
• Place under the broiler and broil on high for about 8 – 10 minutes, turning a few times until the skin and meat gets crispy, or to your liking. Toss with lime juice and coriander to serve.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

OVEN METHOD

• Preheat the oven to 400 F or 200C / 180 fan. Place the chicken in a roasting tin, removing the string. Add all the spices and seasoning over the chicken skin plus 1 tbsp of olive oil. Rub. Add the onion, garlic, coconut aminos, chicken stock and lime zest to the tray.
• Cover the chicken with foil and cook for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes until the skin is golden, and the juices run clear when you insert a skewer.

  Note: Depending on the size of your chicken you may need to adjust the timings. On average, 25 minutes per pound plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Allow to rest for 15 minutes and then shred the meat using 2 forks. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the roasting tin discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. The next step is optional for the oven method depending on how crispy your chicken is. Add about 6 tbsp of the broth and 2 tbsp of olive oil and toss to combine. Broil for 5 – 8 minutes or to your liking. Toss with lime juice and coriander to serve. Note you need 3 tbsp of olive oil in total for the oven method.
• If you choose not to broil add 2 tbsp of olive oil with the lime and coriander before serving.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

STORAGE

• Storage: Fridge for 4 days or freezer for 2 months

Notes

Net Carbs 3g

This recipe was first published in February 2021. 

Nutrition

Serving: 1serving @8 ounces | Calories: 296kcal | Carbohydrates: 4g | Protein: 21g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 82mg | Sodium: 1457mg | Potassium: 332mg | Fiber: 1g | Sugar: 1g | Vitamin A: 678IU | Vitamin C: 11mg | Calcium: 41mg | Iron: 2mg

The post Easy Low Carb Keto Instant Pot Chicken Carnitas appeared first on Sugar-Free Mom.

Chaffles vs Traditional Waffles

If you are new to the keto community, cheese chaffles are all the rage these days!

You can find a bunch of different ways to create the classic chaffle on Facebook. They can be a quick breakfast for anyone and require just 2 ingredients; 1 egg and 1/2 cup of shredded mozzarella cheese.

Some keto chaffle recipes use cream cheese and other cheeses for savory chaffles, but for the most part it is basically a cheese waffle. If you haven’t tried them yet, you should!

Though they are made with cheese, these crisp up after cooking them in your waffle iron and are amazing topped with sugar free maple syrup and butter!

Plus, you can go crazy with different variations of this basic chaffle recipe. From savory to sweet options, if you can think of it, you can turn it into a crispy chaffle, like Pizza chaffles, garlic bread chaffles, cookie chaffles, chocolate chaffles, etc. 

Chaffles got its name from Cheese and regular waffles= Chaffles!

I’m not sure who created this concoction, but it works and it works well for those of us on a keto diet or low carb diet.

But the biggest issue with this basic recipe with main ingredients being cheese that works for so many , is that sadly it’s not something those who cannot have dairy can enjoy. My own daughter is dairy free because of stomach issues and this pushed me to create a keto dairy free chaffle for her to enjoy. 

Simple Ingredients for Dairy Free Keto Chaffles

Creating a dairy-free option for a keto chaffle wasn’t an easy task. I first tried using vegan cheese options but really did not like the flavor.

So essentially this dairy free keto chaffle has no cheese in it at all, but it tastes amazing and is just as quick as making a classic keto chaffle.

You only need 5 ingredients to make these: coconut flour, gelatin, egg, mayonnaise, and salt.

You could try swapping shredded mozzarella for vegan cheese in the classic chaffle recipe mixed with one egg to see if you like that.

Most of the vegan cheese I’ve found contains nuts or ingredients I choose not to ingest like soy so vegan cheese is not a nut-free option for many. My youngest has a tree nut allergy so nuts are not an option for us.

Eliminating the cheese from the classic keto chaffle to make a dairy free keto chaffle, doesn’t really make it a chaffle, it’s more just mini waffles, but the name is catchy! 

The recipe is still easy with just 4 ingredients if you don’t count a sprinkle of salt. 

The addition of beef gelatin powder might seem odd, but I created a fantastic Belgian waffles on page 95 of my cookbook, Naturally Keto and decided adding it here for this recipe might work, and it really does create a fluffy texture! 

Keto Chaffle Recipe Variations

Your basic dairy free chaffle recipe is below, which has a nice neutral flavor without added sweetness.

You can always add your favorite sugar free sweetener if you like your traditional chaffle like that for breakfast.

Here are two sweet chaffles to my basic dairy free keto 5 Ingredient chaffle:

Cinnamon Sugar Chaffle

Add 1-2 teaspoons of ground cinnamon to the batter, 1 teaspoon of vanilla extract, 1 tablespoon Brown Sugar Sub, 1 tablespoon Allulose Maple Syrup  or your favorite sugar free keto maple syrup sweetener.

Best Keto Chocolate Chaffles

Add 1 tablespoon of unsweetened cocoa powder or cacao powder, a pinch of salt, and 1/2 teaspoon chocolate liquid stevia. 

Top with coconut cream and sugar free chocolate chips if desired. Dessert chocolate waffles can easily be enjoyed on your keto lifestyle.

Tools to make Dairy Free Keto Chaffles

Dash Mini Waffle Maker-The mini waffle maker is fun, doesn’t take up much space and quick to heat up and makes the best size for a keto low-carb waffle sandwich!

Standard Waffle Maker– If you don’t want to purchase a dash mini waffle iron and you already have a standard waffle maker, you should be able to make typical waffles with this waffle batter. The amount of batter you need for a traditional waffle would equal two mini. 

Can I replace gelatin with collagen peptides?

Collagen peptides will not work to replace gelatin as it does not gel up like gelatin does and the consistency and texture of the dairy free waffle will be altered.

Can I use a different low carb sweetener?

Yes you can use any low carb sweetener you prefer. Please see my complete guide to low carb sweeteners here. 

How do I store these low carb waffles?

Store these low carb waffles in the fridge in an airtight container for up to 3 days.

This recipe for Dairy Free Mini Waffles or Chaffles is in my new book, The 30-Day Sugar Elimination Diet, that will be coming out in December! It’s available now!

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

You do not need to add xanthan gum because the texture is perfect.

Can I add peanut butter?

I have not tested the basic keto chaffle recipe adding peanut butter, but I think if you do add just add one tablespoon.

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

Gather all your ingredients while you let the waffle iron heat up.

Top Tip #2

Be sure to spray the waffle iron prior to pouring batter. Use avocado oil spray for its mild flavor.

Top Tip #3

Whisk your dry ingredients together first then add liquid ingredients to help avoid lumps in the batter.

Top Tip #4

If you don’t like the eggy taste, replace one egg with two egg whites. 

Top Tip #5

If you don’t like coconut flour you can swap it with 2 tablespoons of almond flour but reduce your eggs to just one.

Dairy Free Keto Chaffle Recipe

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Best Keto Dairy Free Low Carb Chaffles

Super quick, easy and dairy free! Easy meal prep option for breakfasts.

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 1 tbsp coconut flour
• 1 tbsp beef gelatin powder
• pinch sea salt
• 2 large eggs
• 1 tbsp mayonnaise

Instructions

• In a small bowl, whisk together the coconut flour, beef gelatin and salt.
• Whisk in the eggs, and mayo into the dry mixture. Spray the waffle maker with avocado oil spray.
• Separate the chaffle batter into thirds and place 1/3 portion into the waffle iron maker.

  Close the lid and wait for the light to shut off, about 2 minutes. Check that it's browned to the desire you like.

  Remove carefully to a plate and spray the waffle maker again with oil spray. Repeat with the remaining 2 portions of batter.
• Enjoy your cooked chaffle immediately or refrigerate and use for a sandwich anytime.

Notes

1 g net carbs

This recipe was first published in February 2020.

Nutrition

Serving: 1chaffle | Calories: 109kcal | Carbohydrates: 2g | Protein: 7g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 146mg | Sodium: 202mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 204IU | Calcium: 21mg | Iron: 1mg

The post Best Gluten Free Dairy Free Low Carb Keto Chaffle appeared first on Sugar-Free Mom.

French Onion Slow Cooker Chicken Soup (Keto, High Protein & Cozy)

I originally tested this French Onion Slow Cooker Chicken Soup on New Year’s Eve with friends.

It was one of those nights where you want something warm, comforting, and special — but still aligned with how you eat. Everyone loved it. Bowls were scraped clean.

Now it’s February and it’s become a family favorite and been on repeat. While New Year’s Eve is behind us, winter absolutely is not. Cozy soups are still very much in season.

In fact, this is the time of year when we crave warm, rich meals the most, don’t you think?

This recipe takes everything we love about classic French onion soup — the sweet caramelized onions, the deep flavor, the melted cheese — and turns it into a high-protein, low carb, keto French onion chicken recipe that actually satisfies.

And that protein piece? That matters more than ever in midlife.

Why This Is the Best Keto French Onion Chicken Soup for Midlife

Traditional French onion soup is mostly bread, cheese, and broth. Delicious? Yes. Satisfying long term? Not always.

This version swaps in:

• chicken breasts
• yellow onions
• Rich chicken broth
• Creamy, nutty Gruyere cheese
• Fresh thyme and a quick keto bread on top, optional of course

You still get that deep golden brown, caramelized onion flavor. But instead of relying on bread for bulk, we prioritize tender chicken.

The result is an easy French onion chicken soup with:

• Higher protein
• Moderate fat
• Lower net carbs
• Long-lasting satiety

That’s what makes this one of my favorite low carb recipes for winter.

Why Protein Is So Important in Midlife

Let’s talk about something that doesn’t get enough attention: protein and satiety.

As we move through perimenopause and menopause, muscle loss naturally accelerates. If we’re not intentionally prioritizing protein, we lose lean mass. And when we lose muscle, metabolism slows, bones get weaker, and we can’t bounce back from injury as we did when we were younger.

Protein does several powerful things:

• Helps preserve muscle
• Supports blood sugar stability
• Increases satiety
• Reduces cravings later in the day
• Helps prevent overeating

When you eat a bowl of traditional French onion soup, it may taste comforting, but it’s often lacking protein. That can lead to feeling hungry again quickly.

This keto French onion chicken recipe gives you the same comfort-but because it’s built around chicken, it helps you stay full longer.

This fits beautifully into my midlife macro approach:

• High protein
• Moderate fat
• Controlled carbs
• Whole food focused

It’s comfort food with intention.

Serving topping Option 1: 90 second Bread

For New Year’s Eve, I used my 90-second cottage cheese bread.

I made one batch (4 servings) in an 8 by 4 loaf pan and microwaved it for 2.5 minutes, sliced it, then toasted the slices and laid a slice right into each bowl of soup.

Then I:

• Sprinkled extra Gruyere on top
• Ladled hot broth over the bread

That’s it. No broiling.

The bread softens slightly and absorbs that beautiful broth without becoming mushy.

You still get the French onion experience, just with protein-forward bread instead of a carb-heavy baguette.

Serving Topping Option 2: Parmesan Biscotti

Another incredible option!

My savory parmesan biscotti recipe.

These crisp, cheesy slices are perfect for dipping into the soup.

They hold up beautifully in broth and add texture without the heavy carb load of traditional bread.

It feels elegant. Restaurant-worthy. But still aligned with keto, THM recipes, and midlife macros.

Ingredient Swaps & Great Options

You can easily customize this recipe:

Protein Swaps

• Use skinless chicken thighs for more richness.
• Add a splash of Worcestershire sauce.
• Combine chicken broth with a little beef broth for deeper flavor.

Onion Options

• Try white onions or red onions.
• Add a splash of white wine, red wine, or balsamic vinegar while caramelizing.

Fat Options

• Swap olive oil for avocado oil or coconut oil.
• Stir in a little additional butter at the end for extra richness.

Cheese Options

Swiss works beautifully too.

Substitute mozzarella cheese if needed.

Why This Works So Well in Midlife

This soup isn’t just cozy. It’s strategic.

Because it prioritizes protein, it helps:

• Keep you full
• Reduce late-night snacking
• Support muscle retention
• Stabilize blood sugar

Instead of relying on bread and cheese for fullness, we build the base with chicken and caramelized onions.

That’s how you enjoy comfort food without derailing progress.

This is what it looks like when classic comfort food evolves.

Deep flavor. Melted cheese. Sweet onions. Tender chicken.

Still winter. Still cozy.

Just smarter.

Storage & Meal Prep

• Store in an airtight container up to 4 days.
• Freeze in a freezer-safe container up to 3 months.
• Portion into single servings for easy lunches.

Reheat gently over medium heat.

Slow Cooker Low Carb Keto French Onion Chicken Soup

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Slow Cooker Low Carb Keto French Onion Chicken Soup

Prep Time 35 minutes minutes

Cook Time 3 hours hours

Servings 9 servings @ 1.5 cups

Calories 282kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 pounds boneless, skinless chicken breasts
• 5 large yellow onions thinly sliced
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic minced
• 8 cups chicken broth
• 1 teaspoon dried thyme or 1 tbsp fresh
• 1 tablespoon apple cider vinegar
• salt and pepper to taste
• 1.5 cups Gruyere cheese shredded

Optional "Croutons"

• 1 90-second Cottage Cheese bread for each serving

Instructions

Slow Cooker Method

• Heat 2 tablespoons olive oil in a large skillet over medium heat.
• Add 5 large thinly sliced yellow onions.
• Cook for 10–15 minutes, stirring every 2–3 minutes.
• Reduce to medium-low heat and continue cooking until the onions become soft, sweet, and deep golden brown.
• Scrape the flavorful bits from the bottom of the pan — this creates that rich caramelized onion sauce flavor.
• Add the caramelized onions to your slow cooker.
• Place 2 pounds boneless, skinless chicken breasts on top. Add minced garlic, thyme, apple cider vinegar.
• Pour in 8 cups chicken broth.
• Cook on Low for 6–7 hours OR on High for 3–4 hours.
• The chicken is done when it reaches an internal temperature of 165 degrees F. Use a meat thermometer or instant-read thermometer to check.
• Remove the chicken breasts and shred with two forks. Return shredded chicken to the slow cooker.

Stove Top Method

• Caramelize onions in a large Dutch oven as directed above.
• Add chicken breasts, broth, garlic, thyme, vinegar, salt, and pepper. Bring to a boil over medium heat.
• Reduce to a simmer and cook 25–30 minutes.
• Check internal temperature (165 degrees F). Shred chicken and return to pot.

Adding Cheese to Serve

• Option 1: Add Cheese to Individual Bowls (What I Did)

  Ladle hot soup into serving bowls. Add keto bread or croutons if using.

  Top each with shredded Gruyere cheese. Pour hot broth over the top to melt the cheese.

• Option 2: Stir Cheese Into the Entire Slow Cooker or Dutch oven

  If you prefer a richer, more uniform soup:

  Add 1½ cups shredded Gruyere directly to the slow cooker. Stir until fully melted and incorporated.

Storage

• Store in an airtight container up to 4 days. Freeze in a freezer-safe container up to 3 months. Portion into single servings for easy lunches.

Notes

Nutritional information is for soup only, not optional keto bread on top. 

8 g net carbs per serving. One serving is 1.5 cups. 

Midlife Macros™ Approved

See the video tutorial on Pinterest.

Nutrition

Serving: 1serving @ 1.5 cups | Calories: 282kcal | Carbohydrates: 9g | Protein: 30g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 93mg | Sodium: 1053mg | Potassium: 555mg | Fiber: 1g | Sugar: 5g | Vitamin A: 249IU | Vitamin C: 8mg | Calcium: 258mg | Iron: 1mg

The post Slow Cooker Low Carb Keto French Onion Chicken Soup appeared first on Sugar-Free Mom.

Low Carb Chicken Piccata Meatballs

Just 15 minutes of prep time and about 6–8 minutes per side of cooking time is all it takes to make these low carb chicken piccata meatballs, and they are always a huge hit with my family.

This is one of those easy weeknight dinner recipes that feels special enough to serve guests, yet simple enough for busy weeknights.

These tender chicken meatballs are made with lean ground chicken, formed in a large mixing bowl, then quickly browned in a large skillet over medium heat before finishing in a rich, buttery lemon butter piccata sauce.

The sauce is zesty, bright, and perfectly balanced with fresh lemon juice, lemon zest, briny capers, and a splash of chicken stock or low sodium chicken broth.

This recipe is:

• Keto friendly
• Gluten-free
• Nut-free
• Just 2 net carbs per serving

Even family members not following a low carb or keto calorie diet love these meatballs. Serve them over zucchini noodles, spaghetti squash, or cauliflower mash for a complete low carb meal, or alongside green beans sautéed in olive oil.

If you’re feeding non-keto eaters, they’re delicious with egg noodles or even a slice of crusty bread to soak up the extra sauce.

Similar to my classic chicken piccata recipe, this version skips the extra steps of dredging chicken cutlets in flour and egg wash. Instead, the chicken meatballs are mixed once, rolled with wet hands or a cookie scoop, and cooked in a single pan—less mess, less cleanup, and maximum flavor.

Why You’ll Love These Chicken Piccata Meatballs

• One-pan recipe using a large skillet
• 5–7 minutes to brown, then finished in sauce
• Made with exact ingredients you likely already have
• Perfect for meal prep and stores well in an airtight container
• Reheats beautifully the next time you need a quick meal

The meatballs stay incredibly tender, and the sauce thickens just enough to cling to every bite without becoming heavy or gummy.

What is Glucomannan?

For this piccata sauce, I chose to use glucomannan powder instead of xanthan gum as a thickener. I’ve used glucomannan before in recipes like my keto Salisbury steak gravy, and it works beautifully in buttery sauces.

Glucomannan is a natural, water-soluble dietary fiber made from the root of the konjac plant. It’s the same fiber used to make shirataki noodles (also known as Miracle noodles) and has been used for generations in Japanese cooking.

Before discovering glucomannan, I often used xanthan gum, but many people find xanthan gum can become gel-like or slimy, especially if too much is added. Glucomannan thickens sauces smoothly and evenly, giving this lemon butter sauce a silky texture without clumping.

It has become a staple in my low carb kitchen, especially for sauces, gravies, and creamy dishes.

What can I Replace Glucomannan with?

If you don’t have glucomannan on hand, you can substitute xanthan gum using the same amount listed in the recipe. Be sure to whisk it in slowly and avoid over-thickening.

Can the Piccata Sauce Be Made Dairy-Free?

Yes! This friendly chicken piccata meatballs recipe can easily be made dairy-free.

To do so:

• Replace the heavy cream with full-fat coconut milk or coconut cream
• Keep the lemon juice, capers, and chicken broth the same

The result is still rich and flavorful, with a subtle background creaminess that works beautifully with the zesty lemon.

What can I swap Pork Rinds with?

The pork rinds help bind the meatball ingredients and keep them moist, but there are several easy swaps:

• Almond flour – use the same amount
• Sesame flour – great for nut-free households
• Coconut flour – reduce to ⅓ cup instead of ½ cup

If you’re avoiding pork products or simply don’t enjoy them, these swaps work well without changing the texture too much.

Low Carb Sides to Serve with Lemon Chicken Piccata Meatballs

Cauliflower Rice

Zucchini Noodle Salad

Mashed Cauliflower

Storage & Reheating Tips

The sauce may settle—just stir from the bottom of the skillet to recombine

Store leftovers in an airtight container in the fridge for up to 4 days

Reheat gently in a skillet over medium heat, adding a splash of chicken stock if needed

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?

Easy Low Carb Keto Chicken Piccata Meatballs Recipe

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Easy Low Carb Keto Chicken Piccata Meatballs Recipe

These Low Carb Chicken Piccata Meatballs are the perfect dish when you want something comforting, quick, and full of flavor without spending hours in the kitchen. Whether you’re serving them over veggie noodles or alongside a simple side, they’re proof that low carb dinners can still feel indulgent and satisfying.

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 6 @ 4 meatballs per serving

Calories 379kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Chicken Meatballs

• 2 pounds ground chicken
• 1 large egg
• 1/2 cup pork rind crumbs or see notes above for swaps
• 1/4 cup fresh parsley
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon lemon zest
• 1/4 teaspoon black pepper
• 2 tablespoons avocado oil or coconut oil or olive oil

Piccata Sauce

• 1.5 cups chicken bone broth
• 4 cloves garlic minced
• 1/3 cup heavy cream
• 1/3 cup lemon juice
• 1/4 cup capers with juice
• 1/2 teaspoon gluocomannan optional to thicken
• 1/4 cup fresh parsley to garnish optional
• 1/2 lemon optional

Instructions

Meatballs

• Mix the egg with dry seasonings, lemon zest, pork rind crumbs, and fresh parsley together in a large bowl. Once combined, mix in the chicken.
• Use a large cookie scoop to make 24 meatballs. Place them on a parchment lined baking sheet pan.
• Heat the avocado oil in a large cast iron skillet over medium high heat. Place half the meatballs into the skillet and cook until browned. Remove, keep warm, then continue with remaining meatballs and remove. Please note, meatballs will not be fully cooked at this point.

Sauce

• To the same skillet you cooked the meatballs in, pour in all the sauce ingredients and bring to a simmer while scraping bits from bottom of skillet. Cook about 5-8 minutes until sauce thickens. Option to thicken quicker is to add gluocamannan.
• Once sauce is thickened to your liking, nestle the meatballs back in the sauce. Spoon sauce over the meatballs and cook about 5-8 minutes to finish cooking meatballs through. Internal temperature should be 165 degrees F.
• When ready to serve, squirt some lemon juice and fresh chopped parsley over the meatballs.

Notes

Net carbs; 2 grams per serving

This post was first published in February 2022.

Serving size is 4 meatballs

Midlife Macros™ Approved!

Nutrition

Serving: 1serving @ 4 meatballs | Calories: 379kcal | Carbohydrates: 3g | Protein: 35g | Fat: 25g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 138mg | Sodium: 619mg | Potassium: 834mg | Fiber: 1g | Sugar: 1g | Vitamin A: 222IU | Vitamin C: 10mg | Calcium: 21mg | Iron: 2mg

The post Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free) appeared first on Sugar-Free Mom.

Italian Egg Drop Soup (Stracciatella alla Romana)

If you’ve ever searched for Italian egg drop soup, chances are you were actually looking for Stracciatella alla Romana — a traditional Italian soup made with hot broth, eggs, and grated Parmigiano Reggiano that form delicate “little shreds” as they cook.

The Italian word stracciatella literally means little shreds, referring to the soft strands of egg that form when the egg mixture is gently stirred into simmering stock.

This classic Italian soup is often described as the Italian version of egg drop soup, and while it shares similarities with traditional egg drop soup, it has its own rich history and distinctly Italian flavor profile.

This is one of the easiest soups you can make, yet it feels elegant enough for a holiday meal, special occasion, or light lunch any time of year.

All the nutritional information is on the printable recipe card at the bottom of this page. 

What Is Stracciatella alla Romana?

Stracciatella alla Romana originates from Rome and has long been a staple Italian soup served as a primo piatto — the first course of a meal. Traditionally, it’s made with:

• Hot chicken broth or chicken stock
• A whisked egg mixture
• Grated Parmigiano Reggiano
• Black pepper

As the eggy mixture is poured into simmering stock using a gentle circular motion, it creates delicate strands of egg that float through the broth. The result is a delicious soup that’s light, nourishing, and incredibly comforting.

Unlike Chinese egg soups or traditional egg drop soup that may include soy sauce or cornstarch, Italian stracciatella relies on quality ingredients and technique rather than thickeners.

Why This Italian Egg Drop Soup Is Perfect for a Ketogenic Diet

If you follow a ketogenic diet, low carb lifestyle, or simply want a high protein, nourishing meal, this soup checks all the boxes.

• Naturally low carb
• High in protein from eggs and cheese
• No flour, pasta, or breadcrumbs
• Made with wholesome ingredients

This low carb stracciatella soup fits beautifully into a keto diet, especially when you want something warm and satisfying without heaviness. It’s also perfect during colder months, holiday meals, or anytime your digestion needs something gentle.

A Light Holiday Meal or Easy Weeknight Dinner

This soup is traditionally served as part of a holiday meal, especially at Christmas or Easter, but it’s equally perfect for:

• A light lunch
• A simple side dish
• A starter before a more hearty soup or main course
• An easy meal when you don’t feel like cooking

Because it comes together so quickly, it’s often considered one of the easiest soups in Italian cooking.

Why Escarole Works So Well in This Soup

While classic Stracciatella alla Romana is often made without vegetables, adding escarole turns it into a slightly more substantial Italian-style egg drop soup while keeping it light.

Escarole:

• Adds color and texture
• Wilts beautifully in hot broth
• Keeps the soup low carb
• Makes it feel more filling without adding starch

In this version, escarole transforms the soup into something that can stand on its own, especially for those following a ketogenic diet or seeking a high-protein, nutrient-dense option.

The Importance of Gentle Simmering

One of the most important steps in this recipe is maintaining a gentle simmer. You do not want a rolling boil.

Why?

• A rolling boil breaks the delicate strands of egg
• Gentle heat creates soft, silky ribbons
• Texture is everything in egg soups

Think of it as coaxing the egg mixture into the broth rather than forcing it.

Chicken Broth vs Chicken Stock vs Bone Broth

You’ll often see this soup made with:

• Chicken broth
• Chicken stock
• Homemade stock
• Bone broth

All work well.

• Chicken broth keeps the soup light
• Chicken stock adds a bit more body
• Bone broth increases protein and minerals

Use what you have — just make sure it’s flavorful, since the broth is the heart of this Italian soup.

How to Turn This Into a More Hearty Soup

If you’d like to make this a more hearty soup or main dish, simply add:

• 2–3 cups cooked shredded chicken
• Or serve with a piece of keto bread or savory biscotti

This turns it into a satisfying high-protein meal while keeping the Italian flavors intact.

Why This Low Carb Stracciatella Soup Is Timeless

There’s a reason Stracciatella alla Romana has endured for generations. It’s simple, nourishing, and endlessly adaptable.

Whether you’re serving it as part of a holiday meal, enjoying it as a light lunch, or turning it into a comforting easy meal on a busy weeknight, this Italian egg drop soup never disappoints.

It’s proof that sometimes the most delicious soup comes from the simplest ingredients — hot broth, eggs, cheese, and a little patience.

A Christmas Day Memory I’ll Never Forget

I served this Italian egg drop soup on Christmas Day as the first course for my family, and it turned out to be one of those quiet, unexpected moments that stays with you.

My Dad is Sicilian, and food has always been more than just food in our family — it’s memory, tradition, and love passed down through generations.

When I brought this Stracciatella alla Romana to the table, my dad immediately recognized it. He told me he hadn’t had this soup in years — not since his mom passed away.

As soon as he took the first spoonful, his face lit up.

He said it tasted just like the soup his mother used to make — simple, comforting, and familiar in the best way. My mom loved it too, especially how light and lemony it was, and how perfect it felt as a first course before the rest of our Christmas meal.

What made that moment even more meaningful for me is realizing that this soup is naturally low carb and ketogenic — exactly as it was originally made. Long before anyone talked about low carb or keto diets, Italian home cooking relied on simple, nourishing ingredients like broth, eggs, and cheese. No fillers. Just real food.

This soup didn’t need to be “adapted” or “made keto.” It already was.

That’s something I love sharing — especially with women who think eating low carb means giving up traditional, comforting foods. Sometimes the most supportive, blood-sugar-friendly meals are the ones our grandparents were already making.

Serving this soup on Christmas Day reminded me why I love cooking and sharing recipes so much. Sometimes it’s not about creating something new. Sometimes it’s about honoring what’s always worked — and passing it on.

Storage Tips

• Store leftovers in individual  airtight container in the refrigerator for easy lunches
• Best enjoyed within 2 days
• Reheat gently on the stove over low heat
• Do not boil when reheating

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?

Low Carb Keto Italian Stracciatella Egg Drop Soup

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Low Carb Keto Italian Stracciatella Egg Drop Soup

This classic Roman-style soup features delicate egg ribbons cooked gently in broth with Parmesan, lemon, and plenty of escarole for body and color. It’s traditionally served as a light first course, especially for holiday meals. It can easily be turned into a satisfying entrée with the addition of chicken.

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 8 servings

Calories 88kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 8 cups chicken bone broth
• 2 cloves garlic minced
• 1/2 tsp salt
• 1/4 tsp pepper
• 4 large eggs
• 1/2 cup grated Parmesan Reggiano cheese or just Parmesan
• 1 tbsp lemon juice and zest
• 4 cups escarole or spinach or kale

Instructions

• Bring the chicken broth and garlic to a gentle simmer in a large pot over medium heat.
• In a medium bowl, whisk together the eggs, grated Parmesan cheese, lemon zest, black pepper, and a pinch of salt. This is your egg mixture.
• Reduce the heat slightly so the broth is hot but not boiling.
• Slowly drizzle the egg mixture into the hot broth while stirring gently in a circular motion. The eggs will immediately cook into delicate strands.
• Add the chopped escarole and allow it to wilt for 1–2 minutes.
• Remove from heat and stir in lemon juice to taste. Taste and adjust seasoning if needed.
• Store leftovers in an airtight container in the refrigerator for up to two days.

Notes

1 g net carbs per cup

Midlife Macros™ Approved

If you’d like to make this a more hearty soup or main dish, simply add:

• 2–3 cups cooked shredded chicken
• Or serve with a piece of keto bread or savory biscotti

This turns it into a satisfying high-protein meal while keeping the Italian flavors intact.

Nutrition

Serving: 1cup | Calories: 88kcal | Carbohydrates: 2g | Protein: 13g | Fat: 3g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.02g | Monounsaturated Fat: 0.001g | Sodium: 78mg | Potassium: 83mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 542IU | Vitamin C: 3mg | Calcium: 14mg | Iron: 0.2mg

The post Low Carb Keto Italian Stracciatella Egg Drop Soup appeared first on Sugar-Free Mom.

If you’ve been following a keto diet or low-carb diet, you already know that eating this way is no longer about boring meals or sacrificing flavor.

The best keto recipes and low-carb recipes today focus on simple ingredients, real food, high protein, and meals the whole family will actually enjoy.

Whether you’re eating this way for weight loss, blood sugar balance, or simply because you feel better on a ketogenic diet or low carb diet, these low-carb keto recipes prove you don’t need added sugar, white bread, or fast food to enjoy comfort food favorites.

This list of my Top 20 Best Delicious Low Carb Keto Recipes of 2025 includes:

• Easy keto meals for busy weeknights
• Keto-friendly desserts for your sweet tooth
• High-protein breakfasts, breads, and comfort food classics
• Recipes with clearly listed grams of carbs, grams of net carbs, and grams of protein, as well as grams of healthy fats

The best part? These are all recipes made with real ingredients, designed to fit into real life — whether you’re meal prepping, cooking for your family, or just trying to stay consistent.

Let’s dive in.

20. Best Sugar Free Low Carb Keto General Tso Chicken

If you love Chinese food takeout but want a healthier version, this Sugar Free Keto General Tso Chicken delivers all the flavor without the sugar or soy-laden sauces. This recipe tastes like the real thing, yet it’s completely keto-friendly and perfect for a quick weeknight dinner.

Made with simple ingredients, this dish skips added sugar and keeps carbs low while packing in 45 grams of protein per serving. It’s a great alternative to fast food and works beautifully for meal prep.

19. Keto Coconut Flour Bread (Low Carb, Nut Free, Paleo)

This Keto Coconut Flour Bread is one of the most popular low-carb bread recipes for a reason. The texture closely resembles soft wheat bread, making it ideal for sandwiches, toast, or even grilled cheese with cheddar cheese or mozzarella cheese.

Perfect for anyone following a ketogenic diet with nut allergies, this loaf uses coconut flour instead of almond flour and is made with simple ingredients you can find at the grocery store.

18. Sugar Free Keto Cottage Cheese Chocolate Mousse

This Sugar Free Keto Cottage Cheese Chocolate Mousse is a dream for anyone with a sweet tooth who still wants to hit their protein goals.

Ready in just minutes, it delivers 19 grams of protein and a rich, creamy texture without heavy cream or added sugar.

It’s an easy keto dessert that proves cottage cheese belongs in more than just savory dishes.

17. Quick 2-minute Low Carb Keto English Muffin Recipe

This Quick 2-Minute Keto English Muffin is a game changer for breakfast. With just 3 grams of net carbs, it looks and tastes shockingly close to traditional English muffins made with white bread.

Perfect for a healthy breakfast, breakfast sandwiches, or even as a base for eggs and crispy bacon, this easy recipe fits perfectly into a busy low-carb lifestyle.

16. Sugar Free Low Carb Keto High Protein Lemon Pudding

This Keto High Protein Lemon Pudding is light, refreshing, and perfect after a hearty meal. With 18 grams of protein, just 4 grams of carbs, and only 11 grams of fat, it’s a lighter dessert option that still feels indulgent.

It’s dairy-free and made without cottage cheese, protein powder, or almond flour — proof that keto desserts can come in many different ways.

15. No Bake Low Carb Keto Blueberry Cheesecake Bars

These No Bake Keto Blueberry Cheesecake Bars are a family favorite. Creamy, rich, and perfectly portioned, they satisfy cravings without kicking you out of ketosis.

With just 5 grams of net carbs, these bars are an excellent keto-friendly dessert for entertaining or meal prep. Made with cream cheese and simple ingredients, they’re comfort food without guilt.

14. Easy Low Carb Keto Cottage Cheese Sheet Pan Lasagna

This Cottage Cheese Sheet Pan Lasagna is everything you love about Italian comfort food without the carb overload. Made on a baking sheet in under 30 minutes, it’s a perfect weeknight dinner.

With just 4 grams of net carbs and an impressive 39 grams of protein, this dish proves low-carb meals can be hearty, satisfying, and full of flavor.

13. Sugar Free Low Carb Keto Oatmeal

Missing oatmeal on a keto diet? This Sugar Free Keto Oatmeal is warm, filling, and incredibly comforting — especially on cold mornings.

This low-carb breakfast cereal delivers the texture and flavor you love without spiking carb intake, making it a great option for a healthy breakfast that keeps you full.

12. Easy Low Carb Keto Cottage Cheese Protein Waffles

These 3-Ingredient Cottage Cheese Protein Waffles are one of the easiest keto breakfast ideas you’ll ever make. No flours, no fuss, and ready in under 10 minutes.

Two waffles deliver 25 grams of protein with just 2 grams of total carbs, making them ideal for weight loss and blood sugar balance.

11. Homemade Sugar Free Keto Carnivore Ice Cream Recipe

This Sugar Free Keto Carnivore Ice Cream is rich, creamy, and shockingly close to traditional ice cream. Made without added sugar and no ice cream maker required, it’s perfect for anyone craving comfort food.

Directions are included for both no-churn and Ninja Creami methods, making it versatile and easy.  

10. Best High Protein Low Carb Keto Cottage Cheese Bagels

These High Protein Cottage Cheese Bagels may be one of the most impressive keto breads you’ll ever make. Chewy, satisfying, and perfect for breakfast or lunch, they contain just 4 total grams of carbs and 18 grams of protein.

They’re great topped with cream cheese, smoked salmon, or even used for breakfast sandwiches.

9. Best Keto Cottage Cheese Cinnamon Swirl Cloud Bread

This Cinnamon Swirl Cottage Cheese Cloud Bread feels indulgent while staying ultra low carb. With just 1 gram of total carbs per slice, it’s perfect for anyone who misses sweet breads on a ketogenic diet.

The soft texture and warm cinnamon flavor make it ideal for breakfast or dessert.

8. Sugar-Free Lemon Cream Pie {Keto, Low Carb, Gluten Free}

This Sugar Free Lemon Cream Pie is a show-stopper dessert. With a flaky low-carb crust and creamy lemon filling, it’s a dessert even non-keto eaters love.

Perfect for holidays or special occasions, it’s proof that keto-friendly recipes don’t have to feel restrictive.

7. Easy Best Low Carb Keto Cottage Cheese Bread Recipe

This is hands-down one of the easiest keto bread recipes you’ll ever make. With just 1 gram of carbs per slice and 10 grams of protein, this cottage cheese bread is nut-free, flour-free, and gluten-free.

It’s real sandwich bread — perfect for the whole family.

6. Low Carb Keto Cottage Cheese Hawaiian Sweet Rolls

These Keto Hawaiian Sweet Rolls are soft, fluffy, and lightly sweet — without added sugar. Each roll has just 1 gram of carbs and 9 grams of protein.

They’re perfect for sliders, breakfast sandwiches, or as a side dish with soups and comfort food meals.

5. Best 90 Second Low Carb Keto Cottage Cheese Bread

This 90-Second Keto Bread is ideal when you want something fast. Made in the microwave with just five ingredients, it tastes like an English muffin and delivers 10 grams of protein with only 3 grams of net carbs.

Perfect for quick meals or busy mornings.

4. Sugar Free Low Carb Keto Lemon Cottage Cheese Fluff 

This Lemon Cottage Cheese Fluff is light, creamy, and refreshing. Made with just five ingredients, it’s an easy dessert that helps curb a sweet tooth without sugar.

It’s a great addition to any keto meal plan.

3. Best Easy Low Carb Keto Cottage Cheese Cloud Bread

This Cottage Cheese Cloud Bread delivers just 1 gram of carbohydrates per slice with 9 grams of protein. Soft, fluffy, and versatile, it works for sandwiches, toast, or snacks.

2. Mini High Protein Keto Cottage Cheese Cheesecake

These Mini Keto Cottage Cheese Cheesecakes are perfectly portioned and incredibly satisfying. Each slice has 10 grams of protein and just 3 grams of carbs, making them ideal for weight loss or portion control.

1. Low Carb Keto Cottage Cheese Strawberry Mousse

Taking the top spot for 2025, this Keto Cottage Cheese Strawberry Mousse is thick, creamy, and bursting with fresh flavor. With 9 grams of protein and just 4 grams of net carbs, it’s the perfect keto-friendly dessert to share with family and friends.

The best keto recipes of 2025 focus on balance: high protein, lower fat when needed, and real ingredients that support long-term success. Whether you’re cooking for weight loss, managing carb intake, or simply want delicious low-carb meals, these recipes prove keto can be sustainable and enjoyable.

Save this list, bookmark your favorites, and try something new next time you’re planning meals. Your future self will thank you.

If you’re an email subscriber to my free email list, you will receive this as an ebook on January 1st. If you’re not an email subscriber, subscribe here and you will receive this top 20 list as an ebook in your welcome email.

The post Top 20 Best Delicious Low Carb Keto Recipes of 2025 appeared first on Sugar-Free Mom.

Leftover Turkey Recipes for the Holidays

This slow cooker keto turkey rice soup is the comforting bowl your body craves after Thanksgiving, Christmas, or whenever you’ve got leftover turkey meat waiting to be used.

Warm, soothing, and loaded with vegetables, this nutrient-packed low-carb turkey tasty soup fits perfectly into a keto diet, low-glycemic diet, low-carb lifestyle, or even just your weekend food prep routine.

With simple ingredients like turkey broth, bone broth, fresh herbs, and your choice of miracle rice or cauliflower rice, this recipe delivers huge flavor with minimal work.

Whether you enjoy this on a chilly cold day, after a long day of holiday cooking, or as part of your weekly low-carb meal prep, this savory, nourishing soup is one of the best ways to use leftover turkey.

Why You’ll Love This Low-Carb Turkey Soup

This low-carb soup recipe has been a reader favorite since 2013 for three reasons:

✔ Perfect for Leftover Turkey

During the holidays we always end up with leftover Thanksgiving turkey or even a turkey carcass that can be simmered into a delicious homemade turkey stock.

Instead of letting it go to waste, turn it into this deeply flavorful soup. But don’t worry—if you don’t have leftovers, use leftover chicken for chicken soup or ground turkey or chopped raw turkey breast also works and cooks beautifully in the slow cooker.

✔ Supports Keto, Low-Carb, & Midlife Macros

Using miracle rice keeps the net carbs extremely low. You’ll get all the texture and satisfaction of a classic turkey rice leftover soup but without white rice, brown rice, or wild rice—all of which traditionally add too many carbs for keto or low-glycemic diets.

✔ Easy Slow Cooker Recipe

Just toss everything into a large stock pot or slow cooker, set to medium heat or medium-high heat, and let the flavors develop as it simmers for hours. Perfect for busy schedules, post-holiday recovery, or stress-free winter cooking.

Choosing Miracle Rice vs. Cauliflower Rice

Both work beautifully here.

Miracle Rice (Shirataki/Konjac Rice)

• Zero calories
• Zero net carbs
• Takes on the best flavor of the broth and seasoning
• Great option for low-carb or keto soup recipes
• Rinse well before adding to remove its natural aroma

Miracle rice is made from glucomannan, an indigestible fiber from the konjac yam, making it ideal for anyone following a keto & low net carb lifestyle.

Cauliflower Rice

• Still low carb but higher than miracle rice
• Adds great texture
• Naturally blends with turkey soup flavors
• Add during the last 20–30 minutes to keep from overcooking

This swap is perfect if you prefer whole-food ingredients or don’t love konjac-based products.

What Makes a Really Delicious Leftover Turkey Soup Recipe?

This soup builds layers of flavor by sautéing shallots, garlic cloves, carrots, and stalks of celery before slow cooking.

Adding herbs like thyme, oregano, basil, and bay leaf (optional) infuses the broth with depth. Using either turkey broth, chicken broth, or bone broth ensures every sip is rich and satisfying.

Want an extra punch? Add a tiny bit of:

A splash of lime juice for brightness

Poultry seasoning

Creole seasoning (for a subtle kick)

Fresh parsley

Black pepper

How to Build the Best Low-Carb Leftover Turkey Soup

Creating a truly delicious turkey soup is all about layering flavors and choosing quality ingredients. Start by sautéing aromatics over medium heat or medium-high heat—this step adds a richness you never achieve by tossing everything into the pot raw. While some slow cooker recipes skip this, don’t! It’s the first step toward exceptional flavor.

Next, consider your broth. A turkey broth, homemade turkey stock, seasoned chicken stock, or bone broth works beautifully. Bone broth especially adds collagen, minerals, and depth to the soup, making it both deeply satisfying and nourishing.

Then think about your “rice.” Traditional long-grain rice, white rice, or brown rice will spike carbs too high for keto or low-glycemic diets. That’s why miracle rice and cauliflower rice are the perfect alternatives.

Miracle rice offers a nearly zero-carb solution, while cauliflower rice gives you a whole-food option with the same comfort you expect from a warm bowl of turkey rice soup.

Finally, finish your soup with fresh herbs like parsley, thyme, or basil. The brightness cuts through the richness of the broth and brings the soup to life.

Make This Soup Your Own

This recipe is easy to modify depending on what you have during the holiday season or weekend food prep:

• Add daikon radish for a potato-like texture
• Add extra vegetables processed in the food processor for a finer texture
• Add more spice with creole seasoning
• Use coconut-lime turkey rice soup flavors: add coconut milk + lime juice
• Add a squeeze of lemon for acidity
• Swap kale for spinach if you prefer a softer green

You can even include leftover vegetables from Thanksgiving—green beans, roasted carrots, or even leftover celery from stuffing prep.

Why This Turkey Soup Is Perfect After Thanksgiving

Holiday meals are often rich, heavy, and high in fat. The next day, most of us crave something warm, hydrating, and nourishing. This soup checks every box:

• Hydrating from broth
• Low in carbs
• Packed with protein
• Gentle on digestion
• Comforting without feeling heavy

It’s the perfect leftover turkey recipe when you want to get back on track without sacrificing flavor or satisfaction.

More Low-Carb recipes you might like:

• Crock Pot Shredded Mexican Style Chicken
• Crock Pot Balsamic Chicken

Recipe Notes & Substitutions

Add soy sauce or coconut aminos for deeper umami flavor.

Net Carbs: 4g

If you’re not a fan of miracle rice, sub cauliflower rice but note this raises the carbs.

Add a little coconut milk for a creamy version.

Use leftover turkey bones to make your own broth for even better flavor.

This recipe works with a slow cooker, crock pot, or instant pot recipes with minor adjustments.

Great for Meal Prep & Storage

This soup stores beautifully, making it perfect for meal prep, holiday dinners, weekend food prep, or busy weeknights.

Freeze without the miracle rice for longer storage, then add fresh when reheating.

Store in an airtight container or mason jar for 3–4 days.

The flavors deepen as it sits—seriously even better the next day!

Slow Cooker Keto Turkey Rice Soup Recipe

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Slow Cooker Keto Turkey Kale Rice Soup

Prep Time 15 minutes minutes

Cook Time 8 hours hours

Total Time 8 hours hours 15 minutes minutes

Servings 8 servings @ 1.75 cups

Calories 81kcal

Author Brenda Bennett / Sugar Free Mom

Ingredients

• 1 tablespoon avocado oil or olive
• 1/2 cup shallots chopped
• 1 clove garlic minced
• 1/2 cup carrots sliced
• 1 cup celery sliced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 cups turkey cooked, chopped
• 4 cup turkey broth or chicken or bone broth
• 4 cups water
• 1 cup miracle rice
• 4 cups kale stems removed, chopped or 100 grams
• optional topping: 1/4 cup fresh chopped parsley grated Parmesan cheese

Instructions

• Heat oil in a large skillet and cook shallots, garlic, carrots, and celery stirring frequently until veggies are softened, about 10 minutes.
• Add salt, pepper, basil, oregano, and thyme and cook about a minute more.
• Add all the ingredients, except miracle rice to a large crock pot.
• Cook 3-4  hours on high until kale is soft. Rinse miracle rice well and drain then add to pot the last 30 minutes of cooking time.
• Top with fresh parsley and Parmesan cheese.

Video

Notes

Net Carbs 4 g net carbs for  1.75  cup serving

This recipe was first published in January 2013 using white rice.

Updated in December 2019 using miracle rice, and updated photos.

If you’re not a fan of miracle rice, you could swap it  with cauliflower rice. Please note that will increase your total carbs. 

Midlife Macros™ approved! 

Nutrition

Serving: 1serving @ 1.75 cups | Calories: 81kcal | Carbohydrates: 5g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 783mg | Potassium: 373mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4754IU | Vitamin C: 49mg | Calcium: 75mg | Iron: 1mg

The post Easy Slow Cooker Leftover Low Carb Turkey Rice Soup appeared first on Sugar-Free Mom.

Keto Chicken Zoodle Soup (Low Carb & Gluten Free)

Instead of traditional noodles, this recipe uses spiralized zucchini “zoodles,” making it a delicious keto chicken soup that fits perfectly into a ketogenic lifestyle or low-carb way of eating.

Now that my kids are older, I don’t have to sneak vegetables into every meal anymore — but I still love serving dishes that make all of us feel warm, nourished, and cared for. 

When the temperatures drop, when someone in the house needs a little extra comfort, or when I just want an easy weeknight dinner with zero fuss and zero gluten, this soup is one of my favorite ways to gather everyone around the table.

It tastes like home, freezes beautifully, makes incredible leftovers, and keeps me on track with my goals — especially during the fall and winter months.

Zoodle Soup Recipe

If you’ve never tried zoodle soup before, get excited — it’s shockingly satisfying and perfect for keto recipes. Zoodles give you the nostalgic feel of chicken “noodle” soup without the carbs, wheat, or heaviness of traditional pasta. 

This recipe is naturally:

✔ Low Carb

✔ Keto Friendly

✔ Gluten Free

✔ Grain Free

✔ High in Protein

✔ Dairy Free (optional)

With just a handful of simple, fresh ingredients like chicken, broth, carrots, onion, garlic, fresh herbs, and zucchini, you’ll have a big bowl of soup of wholesome goodness that soothes both body and soul.

This soup is also fantastic for meal prep, easy to freeze in airtight containers or freezer bags, and makes a perfect freezer meal for future sick days or busy nights.

When I made my lemon poached chicken and broth I knew I wanted to make a chicken soup for the blog, but I don’t eat pasta so I thought the zucchini noodles would be tasty and I was right. They hold their texture and for me it’s just as good as pasta only better knowing it’s low carb!

What Are Zoodles? (Zucchini Noodles 101)

Zoodles are simply spiralized zucchini, sliced into long, pasta-like strands. They’re:

Mild in flavor, making them an ideal noodle replacement

Naturally low in carbs

Gluten- and grain-free

Lower in calories than pasta

Fast-cooking

To make zoodles, you can use:

• A spiralizer (best texture)
• A julienne peeler
• A mandoline
• Pre-spiralized zoodles from the store (a great shortcut)

They hold up beautifully in soup when added at the very end — giving that classic “noodle” texture in just minutes.

Why Choose Zoodles Over a Traditional Noodle?

Traditional chicken noodle soup is made with wheat noodles which are high in carbs, gluten and can spike blood sugar quickly. 

Zoodles, on the other hand, let you enjoy all the cozy nostalgia of chicken noodle soup while keeping net carbs low.

This keto chicken noodle recipe has only about 4 g net carbs per serving, making it a perfect option for anyone following a keto diet, low carb lifestyle, or gluten free comfort-food approach.

All the rest of the nutritional information is on the printable recipe card at the bottom of this page.

Will zucchini noodles get soggy?

Not if you add them at the end and simmer just 3–5 minutes.

Can I freeze this keto chicken noodle soup with zoodles?

It’s best to freeze without the zucchini noodles and add them fresh when reheating.

Can I use leftover chicken or rotisserie chicken?

Yes — it’s one of the best shortcuts!

Can I make this dairy free?

Absolutely. Just skip the Parmesan garnish.

Keto Noodle Alternatives (If You Don’t Love Zucchini)

Not a zucchini fan, or want to switch it up? Try any of these low carb noodle options:

• My Keto Egg Noodles (homemade and tender)
• Egg-white noodles or sliced egg-white wraps (store-bought)
• Shirataki noodles (konjac)
• Palmini noodles (hearts of palm)
• Cabbage “noodles” (thin-shredded — shockingly good!)

All of them work in this keto soup recipe, so you can pick your favorite keto noodle option and stay on track.

Instant Pot Variation

1. Sauté oil, onion, garlic, and carrots on Sauté mode.
2. Add broth, kale, rosemary, salt, and pepper.
3. Seal and cook 5 minutes on Manual/High; quick release.
4. Stir in zoodles and chicken and let sit 5 minutes before serving.

Slow Cooker Variation

1. Add all ingredients except zucchini noodles to slow cooker.
2. Cook on Low 5–6 hours or High 2–3 hours.
3. Add zoodles during the last 10–15 minutes of cook time.

Substitutions

Parmesan cheese for a cozy, salty finish (optional)

Spinach instead of kale

Chicken thighs or rotisserie chicken instead of chicken breast

Bone broth instead of broth for added nutrients

Bay leaf, thyme, or parsley for more classic flavor

Meal Prep, Leftovers & Freezer Tips

Freezer bags work great for stacking flat in small freezer spaces.

Refrigerate: Store in airtight containers up to 4 days.

Freeze: Freeze broth + chicken + veggies without zoodles for best texture (up to 3 months).

Reheat: Add fresh zoodles after reheating so they don’t get soggy.

Optional Lemon Twist

If you love a bright, fresh pop of flavor, add 2 tablespoons fresh lemon juice at the end. My husband prefers less lemon, so I include it as an optional variation — but it does add a lovely, refreshing note to the broth.

Keto Chicken Zoodle Soup

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Low Carb Gluten Free Keto Chicken Zoodle Soup

This Low Carb Gluten Free Keto Chicken Zoodle Soup is pure comfort in a bowl — nourishing, satisfying, and simple enough for busy weeknights. Whether you’re embracing a low carb lifestyle, following a keto diet, or simply want a lighter version of the chicken noodle classic you grew up with, this recipe will quickly become a winter favorite in your home, too.

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 8 @ 1.5 cups

Calories 187kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 tablespoons avocado oil or olive oil or coconut oil
• 1 cup onion diced
• 3 cloves garlic minced
• 1/2 cup carrots (diced)
• 8 cups homemade chicken broth (bone broth for extra protein and electrolytes)
• 2 cups kale  chopped (or spinach)
• 2 tbsp fresh rosemary (or 2 teaspoons dried)
• 8 ounces zucchini noodles spiralized or see notes above for swaps
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 4 cups cooked chicken meat chopped or shredded (rotisserie chicken works!)
• 2 tbsp optional lemon juice (for a bright flavor variation)

Instructions

• Heat oil in a large Dutch oven over medium heat.
• Add onion, garlic, and carrots; sauté until softened but not browned.
• Pour in broth, add kale and rosemary, and bring to a boil.
• Reduce to a simmer, then add zucchini noodles, salt, and pepper.
• Cook for 5 minutes, then stir in chicken (and lemon juice, if using).
• Remove rosemary sprigs, ladle into bowls, and serve warm. Top with Parmesan if desired.
• Makes about 12 cups total.
• Storage: Once cooled, store in an airtight container in the fridge for up to 4 days.

Video

 

Notes

4 g net carbs per serving. One serving is 1.5 cups.

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

Midlife Macros Approved!

Nutrition

Serving: 1.5cups | Calories: 187kcal | Carbohydrates: 5g | Protein: 20g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 57mg | Sodium: 1006mg | Potassium: 287mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1910IU | Vitamin C: 9mg | Calcium: 42mg | Iron: 1mg

The post Best Low Carb Gluten Free Keto Chicken Zoodle Soup appeared first on Sugar-Free Mom.

Easy Keto Low Carb Chicken Nuggets

If you’ve been following me for a while, you know I’ve made my fair share of low-carb, keto-friendly chicken nugget recipes—some with cream cheese, some with cheddar, some with mozzarella cheese, some baked, some air fried.

But these new Cottage Cheese Chicken Nuggets? Hands down, they are the best batch I’ve ever made.

My daughter even said: “Mom, these are even better than your cream cheese nuggets. They’re moister, juicier, and taste like real nuggets!”

That’s a win in my book.

These high protein chicken nuggets have 32 grams of protein per 4! All nutrition data is on the printable recipe card at the bottom of this page.

Why Cottage Cheese Makes These Nuggets Exceptional

So what’s the secret to these easy keto chicken nuggets that got a thumbs up from my picky daughter who’s not on a keto diet? It’s the cottage cheese!

No food processor needed either!

Juicy and tender: Cottage cheese keeps the ground chicken from drying out, which can easily happen in chicken nugget recipes.

Protein boost: Cottage cheese is naturally high in protein but lower in fat than cream cheese, so these nuggets fit perfectly into my Midlife Macro Method™ for high-protein, moderate-fat meals.

Better texture: Once drained and blended, cottage cheese gives just the right amount of creaminess to hold everything together without being heavy or greasy.

Keto-friendly crunch: Instead of breadcrumbs, I used pork rinds panko both inside the mix and as the crispy coating. It’s carb-free and gives that golden brown nugget bite everyone loves.

No almond flour or coconut flour needed!

Recipe Variations

Skip the Cottage Cheese:
If you’re not into cottage cheese, swap it for cream cheese or Greek yogurt, but keep in mind it changes the texture a bit.

Spicy Kick:
Add chili powder or cayenne pepper to the mix for a bolder, spicy nugget experience.

Add Herbs:
Fresh or dried herbs like parsley, dill, or chives can add a fresh pop of flavor right into the mix.

Quick and Easy Cooking Method

I tested these keto chicken nuggets recipe in the air fryer, and honestly, I don’t think I’ll ever make them any other way again.

• Air fry at 400°F for 5 minutes, flip, then cook another 5 minutes.
• Perfectly golden on the outside, tender and moist inside.

Of course, you can also bake them in the oven or pan-fry if you prefer, but the air fryer gave me that fast-food nugget vibe with zero mess. Full instructions are all methods are below in the recipe card. 

Meal Prep & Freezer Friendly

Another reason this keto nuggets recipe is going to the top of my list? It’s incredibly meal-prep friendly.

• Freeze unbaked nuggets: Shape, coat, and freeze on a baking sheet. Once solid, transfer to a freezer bag. Cook straight from frozen, just adding a few extra minutes.
• Freeze after baking: Bake or air fry, let them cool completely, then freeze. Reheat in the air fryer or oven for a quick, protein-packed meal anytime.

Either way, you can make a double batch and always have healthy, kid-approved nuggets ready to go.

Freezing & Storing Leftovers

Freezing:
Cool the cooked nuggets completely, then store them in a single layer on a baking sheet in the freezer. Once frozen, transfer to an airtight container or freezer bag. Freeze for up to 2 months. Reheat straight from frozen using the oven or air fryer.

Storing:
Keep leftover nuggets in an airtight container in the fridge for up to 3 days. To reheat, use the oven to keep them crispy or the microwave for convenience.

How To Reheat

Oven Method
Preheat the oven to 350°F (175°C). Place nuggets on a baking sheet, loosely cover with foil to avoid drying out, and bake in preheated oven for 10-12 minutes until heated through and crispy.

Microwave Method
Place nuggets on a microwave-safe plate and cover with a damp paper towel. Microwave on high for 1-2 minutes. This is quick but might soften the coating a bit.

Air Fryer Method
Preheat the air fryer to 350°F (175°C). Heat nuggets for 5-7 minutes, shaking halfway through. This keeps the coating crispy while warming the inside nicely.

Stovetop Method
Warm a skillet over medium heat with a little oil. Cook nuggets for 3-4 minutes per side until heated through and crisp. Cover with a lid if they need a little extra warming on the inside.

Midlife Macro Method™ Approved

That means you can enjoy these homemade chicken nuggets guilt-free on a calorie deficit day, or pair them with avocado or a creamy dip on a maintenance day.

Either way, they fit right into my Midlife Macro Method™ approach. I’d recommend doubling the serving amount for a high protein meal!

Favorite Dipping Sauces

Primal Kitchen Honey mustard is perfect for MMM deficit days.

Homemade Ranch Dressing is great for MMM maintenance days.

What you see here in my pictures is the recipe for Ali Miller’s Turmeric Honey Mustard from Naturally Nourished Kids .

Buffalo Sauce

Can I use canned chicken instead?

You could but they make not be as moist and juicy as with using ground chicken. 

​Can I use a rotisserie chicken?

Again as with the canned chicken, already cooked chicken will yield a drier chicken nugget so fresh ground chicken is best in my opinion. 

​Can I use chicken breast pieces instead of ground?

Yes, as long as it’s fresh, uncooked I think it will be as equally moist if you can’t find ground chicken. Just use your food processor to grind the meat.

​Can I use this recipe for other meats?

Totally. Try it with turkey or even pork tenderloin cut into bite-sized pieces for a twist on the classic nuggets.

Is cottage cheese the only way to keep these nuggets moist?

It gives great moisture, but you can experiment with Greek yogurt or even mashed avocado for different textures.

Can I make this recipe dairy-free?

Not really with cottage cheese as a main ingredient, but you could try a dairy-free cream cheese if you’re up for some experimenting.

How should I store leftover uncooked nuggets?

Keep them in a sealed container in the fridge and cook within 24 hours for best texture and safety.

Air Fryer Chicken Nuggets

Whether you’re making these for your kids, meal prepping for yourself, or looking for a new high-protein, keto-friendly recipe to add to your rotation, these Cottage Cheese Chicken Nuggets check every box: easy, delicious, nutritious, and freezer-friendly.

Honestly, I didn’t think I’d beat my cream cheese nugget recipe—but cottage cheese proved me wrong. This one’s here to stay!

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Low Carb Keto Cottage Cheese Chicken Nuggets Recipe

These low carb keto cottage cheese chicken nuggets are a shining example of how simple ingredients can come together to create something really tasty and satisfying. They’re versatile enough for snacks, meals, or even a party platter, and the best part is you don’t have to compromise on flavor or texture. Whether you’re new to keto or just looking to shake up the usual chicken nugget routine, these hit the spot without fuss.

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 6 servings @ 4 nuggets

Calories 268kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 pound ground chicken or see FAQs above
• 1/2 cup full fat cottage cheese or see FAQs above
• 1 large egg beaten
• 1/2 cup pork rind panko
• 2 tbsp grated Parmesan cheese
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika
• 1/4 tsp salt
• 1/4 tsp pepper

Coating

• 1 cup pork rind panko
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp pepper

Instructions

• Place the ground chicken in a large bowl. Set aside.
• Place the cottage cheese in a fine mesh strainer to drain or use a cheesecloth and allow to sit for about 5 minutes to remove excess liquids.
• While the cottage cheese is sitting, place all the remaining ingredients into the large bowl with the ground chicken and stir to combine. Stir in the cottage cheese.
• Using a large cookie scoop, about 1.5 tablespoons, scoop mixture and place onto a parchment lined baking sheet. Shape into a nugget and flatten slightly.
• Mix together the coating ingredients in a shallow bowl and roll each nugget in seasoned pork rind panko, pressing gently to adhere.

Air Fry Method

• If you don't have an extra large air fryer basket, place half of the nuggets in the basket and refrigerate the rest or freeze. Air fry at 400 degrees F. for 10 minutes, flipping over half way through.

Oven Method

• Place nuggets in an even layer onto a greased baking sheet pan or use parchment paper. Bake in a preheated 425 degrees F oven for 15-20 minutes.

Stove Top Method

• Pan fry over medium heat in a large skillet using bacon fat or avocado oil, olive oil, coconut oil or oil of choice for 3-4 minutes per side.

  Cooking until internal temperature is 165 degrees F.
• Keep leftover nuggets in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.

Notes

1.5 g net carbs per serving of 4 nuggets

Nutrition

Serving: 1serving @ 4 nuggets | Calories: 268kcal | Carbohydrates: 2g | Protein: 32g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.05g | Cholesterol: 92mg | Sodium: 714mg | Potassium: 427mg | Fiber: 0.5g | Sugar: 1g | Vitamin A: 121IU | Vitamin C: 0.1mg | Calcium: 35mg | Iron: 1mg

The post Low Carb Keto Cottage Cheese Chicken Nuggets Recipe appeared first on Sugar-Free Mom.

Easy Keto Meatloaf Recipe 

​This new Low-Carb, Easy Keto Italian Meatloaf recipe comes straight from my brand-new cookbook, Good Better Best: A Three-Tiered Approach to Weight Maintenance with 100 Low-Carb, Sugar-Free Recipes for Lasting Success! 

If you’ve ever felt like eating healthy takes too much time, effort, or brain power, this book will be your secret weapon. Inside, I give you a tiered system—Good, Better, Best—so no matter how busy, stressed, or tired you are, you’ll always have an option that fits your day.

✅ Good: quick recipes ready in 15 minutes or less

✅ Better: meals that take 15–30 minutes

✅ Best: cozy, from-scratch dishes when you have more time

Plus, I’ve included three 7-day meal plans to help you put it all together and keep your health goals on track without overthinking it.

If you’re ready for meals that actually fit your real life, this meatloaf is just a taste of what’s inside!

Preorder now to guarantee your copy for release day, September 23rd!

What Makes This Recipe Great

If you’re anything like me, you know the struggle of craving all those comforting Italian flavors while trying to keep it low carb and keto diet friendly. This recipe totally hits that sweet spot—a super tasty, easy Italian meatloaf that’s packed with flavor but skips the carb overload. 

It’s hearty, savory, and you don’t need to spend hours in the kitchen to pull it off. Great options for when you want to meal prep healthy meals for the week ahead for the whole family. 

​Bold Italian flavors packed in every bite.
This meatloaf isn’t just your run-of-the-mill dish; it’s loaded with herbs, garlic, and a hint of parmesan that give it that classic Italian vibe. Every slice bursts with savory goodness that feels indulgent but stays keto-friendly.

Super simple with minimal ingredients.
If you’re not into fussing over complicated recipes, this one’s for you. Few core ingredients come together quickly, making it ideal for busy days when you want something homemade without the hassle.

Low carb, keto-approved comfort food.
No need to miss out on your favorite comfort dishes just because you’re watching your carbs. This recipe skips typical bread crumbs that you often see in traditional meatloaf recipes and uses clever substitutes and smart choices so you get all the yum without the carb count stacking up.

Simple Ingredients and Substitutions

​Ground Beef-Ground beef is the star here, offering rich flavor and satisfying texture. If you want a bit lighter option, ground turkey or chicken works too, but the beef definitely gives the best flavor punch.

If you’re following my MMM™ macros you can swap the beef with ground chicken or turkey.

Pork Rinds-Using pork rinds instead of keto flours like almond flour, increases the protein and makes it perfect for anyone with a tree nut allergy or just wanting to avoid almonds.

Parmesan Cheese-Grated parmesan not only adds a salty, cheesy depth but also helps keep things moist. You can swap in pecorino romano if you want a slightly sharper flavor.

Italian Seasoning-A staple blend of herbs like oregano, basil, and thyme that gives the meatloaf its authentic Italian flair. No Italian seasoning? Just mix dried oregano, basil, and rosemary from your spice rack.

Eggs-Eggs help hold everything together, making sure your meatloaf slices without falling apart. If you’re allergic or avoiding eggs, flax eggs (ground flaxseed mixed with water) can be a handy swap.

Garlic and Onion-These add that classic savory base flavor that just makes everything taste homemade and cozy. Fresh cloves and onions are best, but garlic powder and onion powder work in a pinch.

Marinara Sauce– My low carb marinara sauce recipe is the best one in my humble opinion but if you don’t have time to make it, using a low carb marinara sauce like from the brand Rao’s will work just as good. 

Pro Chef Tips

​#1 Keep your meat mixture cool.
Mixing the meatloaf ingredients is easier and cleaner if your beef isn’t too warm. Chill your beef and other ingredients before mixing to keep everything firm and easier to shape.

#2 Don’t skip the rest time before baking.
Once your meatloaf is shaped, let it sit for about 10 minutes. This little pause helps the ingredients meld and keeps your loaf from cracking or falling apart while it cooks.

#3 Shape by hand.
You can use a typical loaf pan for baking the meatloaf mix but shaping by hand on a baking sheet gives a rustic, crispy crust and more even sized pieces when serving.

#4 Use fresh herbs whenever possible.
If you can grab fresh basil or parsley, toss some in with the meat mixture for an even brighter Italian vibe. It’s a small step that makes a big flavor difference

Recipe Variations

​Veggie Boost
Mix in diced zucchini, spinach, or mushrooms for some sneaky veggie power-ups.

Spicy Twist
Add red pepper flakes or a bit of chopped jalapeño to spice things up if you’re feeling bold.

Meat Mix-Up
Blend ground beef with Italian sausage for a richer, more complex flavor.

Sauce Style
Top with a dollop of pesto instead of traditional tomato sauce to switch things up.

Troubleshooting Common Problems with this Recipe

Meatloaf Falls Apart-Make sure you don’t skip the egg or binder. Also, don’t overmix the meat—stir just until combined. Letting the loaf rest before baking helps it hold shape too.

Too Dry– Overbaking can dry it out, so check your oven temp.

Baking Unevenly-If the top is browning too fast but the middle is underdone, loosely cover with foil halfway through baking.

Freezing & Storing Leftovers

​Freezing:
Let the meatloaf cool completely before wrapping it tightly in foil and then a freezer bag or placing it in an airtight container.

Freeze for up to 2 months. To reheat, thaw in the fridge overnight then warm in the oven or microwave.

Storing:
Keep leftover meatloaf in an airtight container in the fridge for 3-4 days. Reheat gently in the oven or microwave for best texture and taste.

How To Reheat

​Oven Method
Preheat oven to 350°F (175°C). Place meatloaf slices on a baking sheet, cover with foil to keep moisture in, and heat for 15-20 minutes until warmed through.

Microwave Method
Pop your slices on a microwave-safe plate, cover with a damp paper towel, and heat on medium-high for about 1-2 minutes. Watch for overheating to prevent drying out.

Stovetop Method
Warm a skillet over medium heat, add a tiny splash of oil or butter, and gently reheat meatloaf slices covered for a few minutes, flipping halfway. Keeps it juicy and adds a little crisp edge.

Air Fryer Method
Set your air fryer to 350°F (175°C), and heat meatloaf pieces for 5-7 minutes to re-crisp edges while warming the inside. Great for leftovers that need a little crunch back.

Ways to Use Leftovers

​Meatloaf Sandwich
Stack slices in low-carb bread with fresh greens, a smear of mayo or mustard, and tomato for a quick, tasty lunch.

Meatloaf Salad Bowl
Chop up leftover meatloaf and toss with mixed greens, olives, feta cheese, and a drizzle of Italian dressing for a filling salad.

Stuffed Peppers
Fill hollowed bell peppers with diced meatloaf, tomato sauce, and cheese, then bake for a new twist on leftovers.

Meatloaf Lettuce Wraps
Use large butter lettuce leaves to wrap slices with a bit of sugar-free marinara and shredded mozzarella for a handheld meal.

Can I make this meatloaf in advance?

Absolutely, you can prep the mixture earlier in the day or even the day before, then bake when you’re ready. Just keep it covered and chilled until cooking time.

What’s the best way to reheat without drying it out?

Using a low and slow oven method with a foil cover helps retain moisture best. Microwave works too but can dry the edges if overdone.

Can I freeze the uncooked meat mixture?

Yes, just shape it into a loaf, wrap tightly with plastic wrap, and freeze. Thaw overnight in the fridge before baking.

Is this recipe dairy-free?

It’s not by default because of the parmesan cheese, but you could skip the cheese or use a dairy-free alternative.

How do I know when the meatloaf is done?

Internal temperature should hit 160°F (71°C). 

What To Serve With Low carb Meatloaf recipe

​Cauliflower Mash
Creamy cauliflower mash is the perfect low-carb stand-in for potatoes and soaks up meatloaf juices like a champ.

Roasted Brussels Sprouts
Caramelized and crispy sprouts add a nice crunch and earthy flavor that balances the meal.

Simple Green Salad
A crisp salad with vinaigrette keeps the meal light and fresh alongside the hearty meatloaf.

Garlic Green Beans
Quick sautéed green beans with garlic and butter bring a savory side that’s easy to pull together.

Keto Garlic Bread
Made with my cottage cheese cloud bread, this low-carb garlic bread is perfect for mopping up sauces.

Best Easy Low Carb Keto Italian Meatloaf

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Best Easy Low Carb Keto Italian Meatloaf Recipe

My hubby loves a hearty meatloaf, and since I'm Italian, I had to create my own spin on the traditional meatloaf. My whole family loves how tender this meatloaf is and how delicious the leftovers are for lunches.

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 8 servings

Calories 411kcal

Author Good, Better, Best Cookbook by Brenda Bennett

Ingredients

• 2 pounds ground beef grass-fed (80/20)
• 2 eggs beaten
• 1/2 cup onion grated
• 1/2 cup pork rind panko
• 1/3 cup heavy cream
• 1/2 cup low carb marinara sauce divided, plus more for serving if desired
• 1/3 cup shredded mozzarella cheese part-skim
• 2 cloves garlic minced
• 2 tbsp parsley fresh, chopped
• 2 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 cup grated Parmesan cheese plus more for garnish

Instructions

• Preheat oven to 350 degrees F. Line a rimmed baking sheet pan with parchment paper.
• Place the ground beef, eggs, onion, pork panko, cream and 1/4 cup marinara sauce to a large bowl and mix gently with your hands to combine together. Gently mix in the mozzarella, garlic, parsley, Italian seasoning, salt and pepper and parmesan.

  Please note; over mixing will compact the meat too much and make it tough. 
• Scoop the meat mixture onto prepared baking sheet pan. Shape into a loaf that is 8 inches long by 4 inches wide and 2 inches thick.
• Bake for 45 minutes then remove and top with remaining 1/4 cup marinara sauce and Parmesan cheese. Bake another 10-15 minutes or until an internal thermometer in the center of the loaf registers 165 degrees F.
• Allow to rest for 10 minutes before slicing. Serve with additional marinara sauce, parmesan cheese and fresh parsley if desired.

Nutrition

Serving: 1slice | Calories: 411kcal | Carbohydrates: 3g | Protein: 27g | Fat: 32g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 133mg | Sodium: 462mg | Potassium: 361mg | Fiber: 1g | Sugar: 1g | Vitamin A: 211IU | Vitamin C: 2mg | Calcium: 91mg | Iron: 3mg

The post Best Easy Low Carb Keto Italian Meatloaf Recipe appeared first on Sugar-Free Mom.

Keto Low Carb Salmon Patties

​This is an easy and quick satisfying hot lunch and easy for a meal prep recipe. Air-fry these keto salmon cakes for a super quick high-protein meal. The oven is nearly as fast!

This recipe is versatile too. Don’t like salmon? Replace it with canned tuna (packed in water) or 5 ounces cooked chicken.

The best way I’ve found to stick to my healthy eating goals is having a quick delicious meal that takes just a few minutes to prep and cook. Having simple ingredients on hand for easy low-carb meals is the key to being able to stick to your habits. 

​My goal with this book is to help you learn to make wise food choices more often than you make poor ones so that you can maintain weight loss.

It’s the sequel to my bestselling book The 30-Day Sugar Elimination Diet, which hundreds of people have successfully used to lose weight. 

That book explains how to detox from sugar and refined carbs, and this book teaches you to make better decisions about what you eat despite a food craving, an emotional trigger, or a generally bad day.

There are two parts to this book. Part 1 explains how to apply the Good, Better, Best mindset to every food decision you make, which will allow you to stay on track with your health goals and keep the weight off for good.

Part 2 provides meal plans and 100 delicious low-carb and mostly keto recipes categorized as Good (Enough), Better, and Best, with a back-to- basics whole-food approach and some simple planning and prepping that allows you to decide what you have time to make and how much effort you want to expend:

Good (Enough) recipes take less than 20 minutes.

Better recipes take 15 to 45 minutes, with much of the time for longer recipes being hands-off.

Best recipes require more than 30 minutes. These recipes are for the days you have extra time to meal prep, cook, and enjoy your meals.

Are Traditional Salmon Patties Gluten Free?

No traditional Salmon patties, also known as salmon cakes or salmon croquettes, typically include canned salmon, bread crumbs or crushed crackers, eggs and seasonings like onion, parsley and lemon juice. 

Our Low-Carb Salmon Patties are gluten free and low carb since I am using crushed pork rinds or pork rind panko, egg, cheese, salmon and seasonings. 

Can I use fresh salmon instead?

Cooking time would change since canned salmon is already cooked. You also may need to add more eggs, cheese and pork rinds or even almond flour to bind the salmon mixture together. 

You might like my salmon burger recipe that uses fresh pink salmon, honestly any kind of salmon that is fresh will work for that burger recipe. 

Can I make this with crab?

I’ve tested this recipe using tuna, salmon and cooked chicken, but have not tested this recipe using crab meat. I recommend cooking it before following this recipe to make crab cakes. 

Can I swap the pork rinds?

If you’re not a fan of pork rinds, you can swap it with almond flour or coconut flour, but please note that it will increase your carbs from the nutritional information below in the printable recipe card. 

GOOD BETTER BEST

Sneak peek recipe from my upcoming book Good, Better, Best! 

These quick and easy salmon patties (air fryer or oven!) come straight from the Good chapter — meals that are simple, satisfying, and support your health goals, even on busy days.

Why these ingredients?

• Salmon is full of healthy fats, rich in omega-3 fatty acids that support brain health, reduce inflammation, and help balance hormones — especially important in midlife.
• Fresh parsley adds more than just color — it’s high in vitamin C and antioxidants, supporting immunity and reducing bloat.
• Lemon juice is a natural liver-supporting ingredient that also enhances digestion and adds a refreshing, zesty flavor.

Good, Better, Best is more than a cookbook — it’s a guide to nourishing yourself through real food and realistic habits in every season of life. 

Inside you’ll find practical strategies and flexible meal ideas that take the pressure off doing things perfectly.

Preorder on Amazon and be the first to get your copy when it releases on September 23rd! Preordering also guarantees you the lowest price available!

Preorder on Barnes & Noble

Preorder on Blackwells (for those international folks who can not find it on their respective Amazon sites)

Preorder on BookShop

Preorder on Walmart

Thank you for your support!

Easy Low Carb Keto Salmon Patty Recipe

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Easy Air Fryer Low Carb Keto Salmon Patties Recipe

This is an easy hot lunch. Air-fry for a super quick high-protein meal. The oven is nearly as fast! This recipe is versatile too. Don’t like salmon? Replace it with canned tuna (packed in water) or 5 ounces cooked chicken.

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 2 patties

Calories 253kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 5 ounces canned salmon or tuna or chicken
• 1/4 cup pork rind panko
• 1/4 cup cheddar cheese
• 1 large egg
• 1 tsp lemon juice
• 1 tsp fresh chopped parsley

Instructions

• If using the oven to cook the patties, preheat the oven to 425°F.
• Put all the ingredients in a small bowl and stir to combine. Form patties making 2, each about ½ inch thick and 4 inches in diameter.

Air Fry

• To air-fry the patties, place them in the air fryer basket in a single layer. Air-fry at 400°F for 5 minutes, carefully flip over, and air-fry for another 5 minutes, or until the edges are nicely browned.

Oven

• To bake the patties in the oven, place them on a small rimmed baking sheet and bake for 10 to 15 minutes, until golden brown.

Optional topping

• If desired, serve the patties with a dollop of tartar sauce, a sprinkle of fresh parsley and/or green onions/ scallions, and lemon wedges alongside.
• Storage:  Store leftover salmon cooked patties in an airtight container in the fridge for up to 3 days.

Notes

This recipe is a brand new exclusive recipe from my new book, Good Better Best. This falls into the Good chapter because of the quick prep and cook time! 

If you’re following my Midlife Macro Method, this is MMM™ approved!

Nutritional information does not include optional toppings. 

Nutrition

Serving: 1patty | Calories: 253kcal | Carbohydrates: 1g | Protein: 30g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 84mg | Sodium: 557mg | Potassium: 250mg | Fiber: 0.01g | Sugar: 0.1g | Vitamin A: 192IU | Vitamin C: 1mg | Calcium: 301mg | Iron: 1mg

The post Easy Air Fryer Low Carb Keto Salmon Patties Recipe appeared first on Sugar-Free Mom.

Easy Keto Italian Beef

The origins of Italian beef sandwiches date back to the 1920’s in the Chicago area where Italian immigrants layered thin slices of roast beef, with spices cooked in an au jus beef broth for serving as a dipping sauce. 

It’s often topped with pepperoncini peppers and melted cheese and served on an Italian sub roll or your favorite sandwich roll.

Obviously if you’re on a keto diet, this type of sandwich roll would be too high in carbs to enjoy, but the tender meat inside has all the authentic Italian flavors and  is certainly fine to enjoy on a low carb diet!  

You can enjoy this more as a stew with lots of gravy with your favorite veggies or use less stock and have it as a filling in a low carb baguette.

1 cup of stock yields a medium amount of gravy so more of a stew but not a soup. Up to 1.5 cups if you want it more super stewy and soupy to add to a serving bowl.  

Feel free to use giardiniera pickles or sauerkraut and gherkin pickles. I used sauerkraut. Adding a little sugar free brine too really adds something to the spices and just lifts the whole dish. Hope you like it as much as we did. 

How to Make Easy Instant Pot Italian Beef

If you don’t have an instant pot, no worries, please scroll down to the printable recipe card and you will also see the crock pot cooking method and nutritional information. 

Ingredients

chuck roast steak cubed or round beef roast, trimmed of excess fat

 avocado oil or olive oil

 small onion sliced

cloves garlic minced

pepperoncini slices (or dill pickles)

brine

sauerkraut (or giardiniera) drained

red pepper cubed

zucchini cubed

beef broth

shredded provolone cheese or mozzarella cheese, optional

Seasoning

Italian seasoning

garlic powder

onion powder

smoked paprika

 salt

black pepper

dried thyme

red pepper flakes

Instructions

Remove the meat from the fridge and allow to rest for 10 minutes.

Add avocado oil to the Instant Pot. Set to Sauté, high and sear the meat for 3 minutes. Add the onion, for 2-3 minutes and the garlic for 1 further minute and cook until the meat is seared on all sides.

In a small bowl, stir together the seasoning ingredients. Sprinkle on top of the beef and stir.

Add the rest of the ingredients; pepperoncini (or pickles) and brine. Add the giardiniera, peppers, zucchini and beef stock.

Set the Instant Pot to pressure cook, high for 35 mins. Allow the pressure cooker to slow release for 10 minutes.

Remove most of the meat and veggies using a slotted spoon. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.

Option to set the Instant Pot to sauté again and cook down the gravy to thicken. Option to add a little, about 1/4 tsp, of xanthan gum if you like a thicker au jus then add back in the veggie and meat and stir through. Adjust seasoning to taste.

Option for this Low Carb Italian Beef is to place in a hot oven for 10 – 15 minutes (400F), uncovered, before serving. This will get the meat nice and caramelized on top. It’s super tasty without though too.

Option to add some cheese and melt in the oven or add some cheese to a cup in the microwave, cook for 30 secs- 1 min and pour over the beef once cheese melts and also pour over reduced cooking liquid.

Storage

Once cooked and cooled, place beef in an airtight container and store in the fridge for 3 days. You can also place portions in individual freezer containers for meal prep and freeze for up to 3 months. Thaw overnight before enjoying. 

How to Serve Italian Beef 

To make this Italian beef a keto dinner, serve any of these low carb options with the beef or make a sandwich using any of the keto roll options below.

Cauliflower Rice

Garlic Green Beans

Zucchini Noodles

Keto Sub Rolls

Cottage Cheese Cloud Bread Rolls

Keto Low Carb Instant Pot Italian Beef

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Low Carb Instant Pot Italian Beef

This Low Carb Instant Pot Italian Beef is the ultimate family crowd pleaser. By making in the Instant pot, it’s super quick to make, full of flavor and the beef is tender and juicy.

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Servings 6 servings @ 6 ounces

Calories 438kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 28 ounces chuck steak cubed or round roasts, trimmed of excess fat
• 1 tablespoon avocado oil
• 1 small onion sliced
• 2 cloves garlic minced
• 4 ounces pepperoncini slices (or dill pickles)
• 2 tablespoons brine
• 4 ounces sauerkraut (or giardiniera) drained
• 1 large red pepper cubed
• 2 medium zucchini cubed
• 1 cup beef broth
• melted provolone cheese or cheese of choice optional

Seasoning

• 1 tablespoon Italian seasoning
• 1/3 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/3 teaspoon pepper
• 1 teaspoon dried thyme
• 1/3 teaspoon red pepper flakes

Instructions

Instant Pot Method

• Remove the meat from the fridge and allow to rest for 10 minutes.
• Add avocado oil to the Instant Pot. Set to Sauté, high and sear the meat for 3 minutes. Add the onion, for 2 minutes and the garlic for 1 further minute and cook until the meat is seared on all sides.
• In a small bowl, stir together the seasoning ingredients. Sprinkle on top of the beef and stir.
• Add the pepperoncini and brine. Add the sauerkraut (or giardiniera), peppers, courgettes and broth.
• Set the Instant Pot to pressure cook, high for 35 mins. Allow the value to slow release for 10 minutes.
• Remove most of the meat and veggies using a slotted spoon. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.
• Option to set the Instant Pot to sauté again and cook down the gravy to thicken.

  Option to add a little, about 1/4 teaspoon of xanthan gum if you like a thicker gravy then add back in the veggie and meat and stir through. Adjust seasoning to taste.

Low Carb Slow Cooker Italian Beef Recipe

• Follow instructions to step 4 then place all ingredients into your slow cooker. Cover and cook on low for 6-8 hours. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.

Optional for either method

• Option for this Low Carb Italian Beef is to place in a hot oven for 10 – 15 minutes (400F), uncovered, before serving. This will get the chunks of beef nice and caramelized on top. It’s super tasty without though too.
• Option to add some cheese too and melt in the oven or add some cheese to a cup in the microwave, cook for 30 secs- 1 min and pour over the beef once melted.

Notes

4 g net carbs

This recipe was first published in May 2023.

Nutrition

Serving: 1serving | Calories: 438kcal | Carbohydrates: 7g | Protein: 31g | Fat: 32g | Saturated Fat: 13g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 2g | Cholesterol: 108mg | Sodium: 1009mg | Potassium: 828mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1113IU | Vitamin C: 51mg | Calcium: 65mg | Iron: 4mg

The post Keto Low Carb Instant Pot Italian Beef appeared first on Sugar-Free Mom.

We’ve got a list of delicious 4th of July Keto red white and blue dessert recipes for you in this round up, but of course, these healthy recipes are a great way to enjoy any special occasions like Labor day, Memorial day, and any summer BBQ! 

BEVERAGES

Sugar-Free Keto Low-Carb Frozen Watermelon Lime Slushies

Frozen Low Carb Watermelon Sugar-Free Slushie is an easy recipe low-carb drink for the kids, and adults too, on a hot summer day!

If you’re on a keto diet, you can enjoy this frozen watermelon slushie for just 5 carbs per serving and it’s low calorie too!

Sugar-Free Frozen Coconut Daiquiri Slushie

Sugar-Free Frozen Coconut Daiquiri Slushie made without sugar and low-carb! This recipe makes you happy.

It makes you dream happy dreams and sipping this slushie makes that dream feel like reality for just a moment with your eyes closed. Paradise is waiting……….you’re just one sip away to a tropical Paradise…….in your dreams!

Sugar-Free Low-Carb Keto Copycat Chick-Fil-A Frozen Lemonade

This Copycat Chick-Fil-A Frozen Lemonade is just 2 grams of carbs per serving! Super simple ingredients that create an amazing sugar-free, low-carb recipe sure to hit the spot on a hot summer day like your July 4th party!

Keto Homemade Electrolyte Drink (Lemon, Orange and Lime)

This Homemade Keto Electrolyte Drink is an easy way to get in vitamins and minerals and you can control the sweetness using your favorite sugar-free sweetener.

It also costs a lot less to make at home than buying store bought electrolyte drinks. 

Sugar-Free Copycat Starbuck’s Cool Lime Refresher

Sugar-Free Copycat Starbuck’s Cool Lime Juice Refresher has just 16 calories per serving and no sugar added making this your new favorite way to quench your thirst!

Sparkling Sugar-Free Basil Lemonade

Sparkling Sugar-Free Basil Lemonade is a wonderful refreshing beverage for the summer season made completely sugar-free!

This recipe takes lemonade to a whole new level by adding some fresh basil and seltzer making it a light fresh summery beverage with tart flavors! With only 3 calories and no sugar this is a drink you can enjoy every day without guilt for your healthy lifestyle.

ENTREES

Low Carb Keto Italian Beef

This Low Carb Keto Instant Pot Italian Beef recipe is quick, easy and full of amazing flavor! Slow cooker option also available! Either cooking method will produce juicy, tender beef that the whole family will love! 

Low-Carb Lemon Garlic Chicken Kebabs

Summer Sizzling here we come. These Low-Carb Lemon Garlic Chicken Kebabs will be a firm favorite barbecue staple  this year.

Marinated in a familiar flavor of lemon juice, garlic and herbs, they’re a family crowd pleaser you’ll fall back on time and time again.

Enjoy this great dish on its own as a low-carb high protein snack or serve with my incredibly delicious tzatziki and cucumber, feta and tomato salad for a healthy yet filling meal.

Low-Carb Keto Dijon Chicken Thighs

These Juicy Dijon Chicken Thighs are super flavorsome and are also dairy-free and sweetener-free.

You can serve these Juicy Low-Carb Keto Dijon Chicken Thighs with keto summery salads, like my arugula salad, or your choice of low-carb veggies.

Keto Sheet Pan Cilantro Lime Chicken

If you’re looking for a really tasty chicken based low carb dinner this Cilantro Lime Chicken Traybake is a must make.

Crispy chicken thighs and roasted low-carb veggies all nuzzled in a sugar-free and sweetener-free tasty cilantro sauce. This delicious recipe is super easy to make and you can use any low carb veggies you like.

Salt & Pepper Sugar-Free Keto BBQ Ribs

Super juicy and tender Salt & Pepper Keto BBQ Ribs slathered with a Sugar-Free BBQ Sauce, which literally is the best BBQ sauce you’ll ever try and without junk artificial ingredients! Serve with my creamy coleslaw!

Keto Bacon Cheddar Stuffed Air Fryer Burgers

A delicious, bacon cheddar stuffed air fryer burger for any busy weeknight made in under 30 minutes!

Air fryer burgers are super easy to make, making this a delicious, healthy, keto, family-friendly meal for the whole family! 

Sheet Pan Low-Carb Keto Crack Slaw

This is the easiest method for making a quick low-carb crack slaw using a simple sheet pan and ready in less than 30 minutes! 

This Easy Sheet Pan Chicken Crack Slaw is effortless. So simple and can be made with fresh chicken breast, thighs or leftover cooked roasted chicken. It’s rich in flavor without any added sugar or sweeteners.

Keto Greek Chicken Salad Meal Prep

This easy Keto Greek Chicken Salad Meal Prep will make it a whole lot easier to help you stick to your low-carb and keto diet lifestyle!

It’s absolutely loaded with flavor and super simple to make. It can be enjoyed as a big salad the whole family can enjoy.

Grilled Pesto Shrimp Skewers

Grilled Pesto Shrimp Skewers are the easiest and tastiest of shrimp recipes perfect for BBQ party!

When you have homemade pesto, finding ways to use it up is easy! Here’s a quick way to make tasty shrimp on the grill! I’d recommend serving this with my keto broccoli salad!

Keto Chicken BLT Salad

This easy, chicken BLT salad with zingy lime dressing and fresh ingredients is a perfect lunch or dinner to break your fast! 

Keto Cobb Stuffed Avocado

These Keto Cobb Salad Stuffed Avocado are a satisfying meal any day! Gluten-Free, Low-Carb, can also be dairy-free!

Healthy fats keep you full for longer and are so satisfying to enjoy. No guilt indulging in this delicious stuffed avocado with cobb salad filling!

Grilled Chicken with Fresh Herb Marinade

Grilling chicken is a wonderful easy weeknight dinner, but adding fresh herbs as a marinade transforms it from ordinary to extraordinary!

This marinade can be soaked for just 30 minutes or overnight in the fridge. Either way you are sure to have a flavorful and delicious grilled chicken.

Grilled Turkey Meatball Kabobs with Balsamic Glaze

Grilling is the essence of summer time don’t you think? It’s so easy, there’s no heating the oven so the house stays cooler and it’s just nice to be outside cooking!

This recipe is so simple and really adaptable as far as the veggies you pick, we also love using red peppers and mushrooms.

It only takes about 10 minutes to prepare and about 10 minutes to cook the kabobs on each side. It’s a 30 minute dinner, who doesn’t like that?!

Beef Steak Kabobs

These low carb keto beef kabobs are super easy to make on the grill or in the oven and the simple marinade ingredients is my favorite go- to keto recipe.

This is a great option for those on a low carb diet or keto diet. I’d serve this with my mock potato salad! 

Easy Fluffy Cheesy Low Carb Keto Cottage Cheese Biscuits

Easy Fluffy Cheesy Low Carb Keto Cottage Cheese Biscuits made with coconut flour are incredibly delicious with a perfect soft inside and crusty outside from baking in a cast iron skillet. Just 8 ingredients! Ready in 20 minutes from start to finish! 

Paleo Keto Hamburger Buns

Easy Fluffy Keto Hamburger Buns are the only buns you will ever need on your ketogenic or low-carb diet!

They are paleo, gluten free, low-carb and I’ve shared a way to adapt this for a keto nut-free version!

Low Carb Cloud Bread Hot Dog Rolls

Summertime is all about convenience and stress-free cooking!

Grilling outside, pool parties, the beach and BBQ parties are all about easy foods to enjoy! And hot dogs are just one of the favorites at this time of year.

SIDES

Homemade Sugar Free BBQ Sauce

You can make a quick and easy homemade sugar-free BBQ sauce in less then 5 minutes with just 6 ingredients needed and no added sugars or high fructose corn syrup!

Easy Low Carb Keto Cottage Cheese Cornbread Muffins

​This easy cottage cheese keto cornbread recipe has the most amazing texture of real cornbread!

Keto Grilled Cheesy Prosciutto Wrapped Asparagus

This Easy Keto Grilled Asparagus recipe wrapped in Provolone Cheese and Prosciutto makes it the Best Grilled Asparagus you’ve ever had! It’s gluten-free, low-carb and keto approved!

Char Grilled Avocado with Creamy Herb Dressing

Char Grilled Avocado with a Creamy Herb Dressing is a perfect, easy, keto friendly, low-carb, gluten-free meal, side or appetizer! If you’ve never grilled an avocado you are in for a treat!

The char taste of a grilled avocado is hard to beat and the creamy, soft warm avocado paired with the creamy tangy dressing is a winning combination!

Low-Carb Avocado Tomato Cucumber Salad

This  Low-Carb Avocado Cucumber Tomato Salad is so easy to make and perfect for warm summer days!

It’s gluten-free, grain-free, creamy and delicious! Paleo too, the cheese is optional, but I wouldn’t leave out the red onion!

Low-Carb Keto Zucchini Noodles Caprese Salad

This gorgeous Caprese Fresh Zucchini Noodle Pasta Salad is keto, gluten-free, low-carb and simple with just 4 ingredients and a delicious dressing! Just 3 g net carbs per serving!

Easy Keto Low-Carb Mediterranean Cauliflower Salad

This easy Mediterranean Roasted Cauliflower Salad is the perfect keto side dish complementing any main dishes or serving as a vegetarian Mediterranean dish full of low-carb vegetables and gluten-free too!

Summer Confetti Salad (Low-Carb and Gluten Free)

This fresh and bright Summer Confetti Salad is a great addition to all of your party needs this season!  

Easily customized to include more of your favorite veggies – or leave out the ones your family isn’t a fan of!

Keto Italian Pasta Salad

This Keto Italian Pasta Salad is filled with fresh flavors, but without all the carbs of a traditional pasta salad.

Just 5 net carbs per serving which is perfect for those on a low-carb and/ or keto diet!

Mayo Free Avocado Coleslaw

This coleslaw is anything but typical! Made without mayonnaise, but with a creamy dressing, with a hint of lime, it’s the easiest side to bring to any summer gathering!

Low-Carb Antipasto Cauliflower Rice Salad

This Keto Low-Carb Antipasto Cauliflower Rice Salad is the most perfect side dish for summer! Simple and easy to entertain friends.

Grilled Caprese Style Portobellos

Here’s an easy summer recipe that takes only a few minutes to prepare and cook but looks quite elegant to serve to guests for dinner, Grilled Caprese Style Portobellos. Portobello mushroom caps are the perfect mushroom for the job.

Topped with fresh tomato and deliciously creamy mozzarella cheese and these will melt in your mouth!

Low-Carb Balsamic Tomato Salad with Olives

This easy tomato Salad with olives and a Balsamic Reduction is a quick and delicious tasty salad to enjoy when fresh tomatoes are at their peak!

Fresh heirloom tomatoes, olives, fresh herbs like basil and parsley combined with extra virgin olive oil and balsamic glaze make this elegant plate of deliciousness to serve as a side salad with any main dish!

Salt and Vinegar Zucchini Chips

These Easy Crispy Salt and Vinegar Zucchini Chips are  gluten-free, grain-free, keto and low-carb too! You can make them in a dehydrator, oven or air fryer!

These easy low-carb zucchini chips are a hit for any party! Salt and vinegar flavor and very few carbs so it’s a guilt-free chip!

Homemade White Cheddar Cucumber Chips

White Cheddar Cucumber Chips made at home in your dehydrator! The perfect healthier chip! Enjoy and indulge without the guilt!

Sour Cream and Onion Cucumber Chips

Sour Cream and Onion Cucumber Chips, light, low calorie, crispy, low-carb and incredibly tasty!

DESSERTS

Easy dessert ideas with many using fresh fruit in season!

Easy Sheet Pan Strawberry Shortcake

Super easy and delicious and perfect to make ahead and travel with to your cook out!

Sugar-Free Low-Carb Fruit Pizza

This Low-Carb Fruit Pizza is Keto, Gluten-Free and Nut-Free, Almond flour free! Just 2 net carbs per serving or 4 total carbs.

This healthy fruit pizza with patriotic colors is really the most perfect summer dessert for all the summer parties but especially for a low carb 4th of July celebration!

Keto Frozen Strawberry Cheesecake Pie

This easy, keto strawberry cheesecake pie is a frozen delight made sugar-free, nut-free, gluten-free and low-carb!

A keto frozen cheesecake pie is a cross between a creamy ice cream and a decadent cheesecake! It’s the ultimate in keto dessert!

Low-Carb Chocolate Pots De Creme

Chocolate Pots De Creme is made low-carb, gluten-free and without added sugar! Perfect for summer entertaining made easily in Mason Jars! Topped with fresh berries and you’re done!

Easy Sugar-Free Low-Carb Keto Lemon Curd Parfait

This tangy Sugar-Free Keto Lemon Curd is layered between creamy Mascarpone cheese with optional blueberries, making these quick and easy keto lemon curd parfaits! Just 5 net carbs per serving!

Keto Berry Cheesecake Trifle in Mason Jars

Here’s a beautiful Low Carb 4th of July recipe! Independence day is a wonderful celebration in the United States and the way we celebrate with friends and family is always with patriotic desserts!

Red, white and blue desserts that are not only low-carb, and keto, but delicious, easy recipes for your summer BBQs!

Low-Carb Watermelon Mousse

This creamy Watermelon Mousse is made without sugar, low-carb, and perfect for hot summer afternoons!

Just 4 ingredients and no cooking required for this creamy mousse! Using fresh in-season watermelon.

Low-Carb Coconut Pudding

Beautiful Sugar-Free Coconut Pudding presented in mason jars for a perfectly portioned keto, low-carb, paleo dessert!

Perfect to make it ahead and store in the fridge for whenever one of the kids asks for a snack. It’s sugar-free pudding! It’s dairy-free, it’s low-carb and it’s super easy!

Low-Carb No-Bake Strawberry Cream Pie

This Luscious, Creamy, No-Bake Fresh Strawberry Cream Pie is Keto, Gluten-Free, Grain-Free, low-carb and even nut-free too!

It’s mouthwatering layers of crunchy crust, smooth sweet mousse, perfectly ripe strawberries and sweet sugar-free vanilla whipped cream!

No-Bake Sugar-Free Lemon Truffles

These Creamy Lemony Cheesecake truffles are a No-Bake dessert that is not only sugar-free, but keto, gluten-free, grain-free and nut-free too!

Are you a lover of lemon or cheesecake? Either one will do as this combines the best of both. The added coconut cream gives it just a hint of coconut. It’s simple and tasty and very refreshing

No-Bake Keto Strawberry Cheesecake Jars

If you’re looking for a super easy, these Keto No-Bake Strawberry Cheesecake Jars are a must make.

We start with an easy buttery, almond crumb at the base of the jar, then top with a 2-minute cream cheese filling and a speedy sugar-free strawberry jam. These cheesecake jars are ready in just 15 minutes and most likely will be eaten in a fraction of the time!

Slice & Bake Sugar Free Keto Lemon Cookies

This easy Air Fryer recipe for Sugar-Free Lemon Slice and Bake Cookies is perfect for when you just want a small batch of cookies.

It’s made gluten-free, and nut-free without almond flour. Oven directions are also provided. Just 1 gram net carbs per cookie!

These sugar-free cookies can also easily be made dairy-free with the swap of butter!

No-Bake Sugar-Free Keto New York Style Cheesecake (9 x 13)

This delicious no-bake keto cheesecake recipe is very quick and easy to make as it doesn’t require a water bath or special springform pan.

It also has a buttery almond flour crust, (nut-free option included), which is also no-bake. Just 6 g net carbs.

Sugar-Free No-Bake Key Lime Pie Bars (Keto, Nut Free)

Sugar-Free Key Lime Pie Bars require no baking and are keto, low-carb, gluten-free and tree nut free!

Easy and fabulous summer dessert! A little bit of tartness, a smidge of sweetness, a crumbly light crust and all made keto, sugar-free making these key lime pie bars one of a kind!

Sugar-Free Lemon Cheesecake Mousse

This Sugar-Free Lemon Cheesecake Mousse is keto, low-carb, and an elegant dessert for a weeknight treat or to serve to company!

With only needing 5 ingredients to make this creamy dessert and it comes out looking like a million bucks and tastes like it too, it’s a win win.

Keto Strawberry Shortcake Cake

This gorgeous Keto Strawberry Shortcake Cake is low-carb, gluten-free, sugar-free and even nut free!

It’s a wonderful dessert in the summer months when fresh strawberries are in season.

No-Bake Keto Blueberry Cheesecake Bars

Sugar-Free, Keto, Low-Carb Blueberry Cheesecake bars are a creamy, easy, no-bake dessert with 5 net carbs per serving!

The cheesecake crust is made from almond crumb and melted butter to create a super simple, buttery, almond flour crust and the filling is a lemony cream cheese topped with sugar-free simple blueberry swirl, which add intense bursts of fruity flavor.

Sugar-Free Lemon Cream Pie (Keto, Low Carb, Gluten Free)

This Beautiful Sugar-Free Lemon Cream Pie is a low-carb, gluten-free and keto sensation that even carb loving family and friends will enjoy!

Lemon lovers will adore this scrumptious pie! With a fabulous, flaky crust that is also low-carb and grain-free, even if you’re not quite into lemon you might just find yourself needing to try a piece!

Sugar-Free Keto Strawberry Angel Food Cake (No Flour)

This Amazingly Light and Airy Keto Angel Food Cake recipe is made without any keto flours, less than 70 calories and has just 1 total carbs per serving!

This is the BEST Strawberry Flavored Low-Carb Angel Food Cake and the most perfect summer dessert for your summer July party!

Easy Sugar-Free Low-Carb Keto Lemon Cheesecake Jars

This Easy No-Bake Lemon Cheesecake recipe is ready in minutes with just a few simple ingredients and just 4 g net carbs per jar!

Perfect no-bake dessert for anyone on a keto diet, low-carb diet and/or sugar-free diet.

Sugar-Free Low-Carb Chocolate Chip Cookies (Keto, Nut Free)

These are the BEST CHEWY LOW-CARB KETO Sugar-Free Chocolate Chip Cookie you will ever need or want!

Finger foods like cookies are the best things for warm weather parties!

This Low Carb Recipes of some of my favorite dishes, plus Keto Desserts can give you plenty of delicious food to enjoy with 60 low carb, keto 4th of July recipes! This post was first published in June 2023 and updated in June 2025.

The post Best Healthy 4th of July Low Carb Keto Summer Recipes appeared first on Sugar-Free Mom.

Low Carb Keto Stuffed Zucchini Boats Recipe

Stuffing vegetables……. it’s a thing. You can find a million and one different ways for stuffing delicious filling into other veggies like summer zucchini, eggplant, spaghetti squash, even tomatoes!

I’m all for making good recipes that are unique, but often I find I’ve forgotten some simple recipes never posted on my blog that are our favorite meals and this is one of them.

I’ve stuffed an eggplant, and I’ve even made a low carb, 3 Cheese eggplant roll up lasagna too. But eggplant is a veggie that you either love or hate so it’s not as popular as zucchini.

So I’m stuffing zucchini for taco night and loving it. It’s also a great way to use up zucchini if you have a garden and are overloaded. I double up on the taco meat so one half is enough to keep you full and satisfied, add a salad and it’s a nice dinner or lunch!

If you’re not into taco flavors, try my Bacon Cheeseburger Stuffed Zucchini Boats! 

Low-Carb Taco Tuesday

Let’s face it, when you’re on a low carb diet or keto diet, traditional tacos aren’t the best low-carb option.

Between the taco shell and the sides, like white rice and black beans, the carb count will be massive and will definitely kick you out of ketosis.

This is a great recipe for anyone following a low carb diet who still wants to enjoy taco night with the family.

Plus we have our own homemade taco seasoning that comes together so fast and can be stored for another Mexican easy dinner. All the nutritional information is at the bottom of the page on the printable recipe card.

Taco Zucchini Boat Recipe

If you’re the only one who likes zucchini you can use just some of the filling to fill just zucchini for yourself and your spouse. Use the rest of the filling for making tacos for the kids. Try my Cheesy Low Carb Shells.

I used more ground turkey then the recipe required because I wanted extra filling for the kids. I doubled the rest of the ingredients as well. I love having left overs for easy lunches for the week ahead. 

I used the remaining taco filling for the kids to make taco salad or to use with gluten free tortillas and your favorite taco toppings.

This was a win with everyone!

The cheesy taco filling is dynamite! Stuffed Zucchini is a delicious way to use an in season vegetable. You can use this stuffing to stuff another vegetable like bell peppers if you’re just not into zucchini, either way it will be a recipe the family will continue to ask you to make weekly!

Low Carb Taco Shells

Cheesy Taco Shells

Lettuce Wraps

Siete Grain Free Taco Shells

Low Carb Keto Taco Zucchini Boats

Print

Low Carb Taco Stuffed Zucchini Boats

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 6 1 stuffed zucchini half

Calories 282kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 3 zucchini medium
• 1 tablespoon olive oil or avocado oil
• 2 cloves garlic
• 1 1/2 pounds ground turkey or ground chicken or ground beef
• 1/2 teaspoon chili powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon oregano
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1 cup salsa
• 1 1/2 cups shredded cheddar cheese  (or Mexican blend cheeses)

Optional Toppings

• sour cream, cilantro, green onions, fresh tomatoes

Instructions

• Preheat the oven to 400 degrees F.
• Scoop out the insides of the fresh zucchini with a small spoon or melon baller and chop them.
• Add the chopped zucchini to a large skillet.
• Place the scooped out zucchini shells into a 9 by 13 baking dish. (If you prefer a softer zucchini, place this dish in the oven and cook for about 15 minutes then scoop the cooked filling into the zucchini boats and bake as directed below).
• Cook the chopped zucchini with olive oil and garlic on medium heat and add the turkey.
• Once the turkey is browned, add the seasonings, salsa and 1 cup of cheese.
• Continue to cook until cheese is melted.
• Fill zucchini with this ground meat mixture then top with remaining cheese.
• Cover and bake 20-25 minutes or until zucchini is tender.
• Enjoy with optional taco toppings!
• Store leftovers in an airtight container in the fridge for up to 3 days.

Video

Notes

6 g net carbs

Nutrition information is for using ground turkey.

This recipe was originally posted in April 2015 and updated with video June 2018.

Nutrition

Serving: 1half stuffed zucchini | Calories: 282kcal | Carbohydrates: 7g | Protein: 35g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 88mg | Sodium: 666mg | Potassium: 751mg | Fiber: 1g | Sugar: 4g | Vitamin A: 830IU | Vitamin C: 18.6mg | Calcium: 222mg | Iron: 1.9mg

The post Easy Low Carb Keto Taco Stuffed Zucchini Boats appeared first on Sugar-Free Mom.