The Midlife Macro Method

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

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

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

The goal is not perfection.

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

Why Midlife Women Often Need More Protein

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

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

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

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

Protein helps support:

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

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

What Makes My Midlife Macro Meal Plans Different?

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

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

Each weekly plan includes:

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

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

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

This Week’s Midlife Macro Meal Plan Recipes

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

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

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

Cottage Cheese Pancakes

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

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

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

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

90 Second Banana Nut English Muffin

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

It’s:

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

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

Steak Kabobs

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

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

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

Taco Stuffed Zucchini Boats

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

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

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

Why Strategic Maintenance Days Matter

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

This is not a cheat day.

A maintenance day can help support:

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

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

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

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

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

This is not about chasing perfection.

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

Ready to Simplify Healthy Eating?

If you’re tired of:

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

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

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

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

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

Easy Chicken Burgers

These easy keto chicken burgers with creamy chipotle mayo slaw are the perfect healthy burger recipe when you want something with less fat than traditional ground beef burgers, but still crave a satisfying, flavor-packed complete meal.

29 grams of protein for each chicken patty! All the nutritional information is at the bottom of this page on the printable recipe card.

Made with juicy chicken thighs, simple ingredients, and served without a bun, these healthy chicken burgers are low carb, high in protein, and absolutely delicious for an easy weeknight meal.

If you’ve been looking for a great way to enjoy burgers on a low carb diet or ketogenic diet without feeling heavy or overly full, these juicy chicken patties are one of sugar free mom’s best recipes.

They’re packed with flavor, naturally gluten-free, and perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method approach.

Unlike classic keto recipes that rely heavily on cheddar cheese or mozzarella cheese and extra fat, these healthy burgers focus more on protein while still giving you incredible texture and taste.

Served without a bun, and topped with chipotle mayo slaw, giving you a party in your mouth!  These can be made on the grill, stove top or even baked in the oven, however you decide to make these chicken burgers, you will not be disappointed!

If you truly desire a keto roll with these, you might enjoy these cheesy fat head rolls , or my fluffy cottage cheese flourless high protein rolls.

Why You’ll Love These Keto Chicken Burgers

• Easy recipe made with simple ingredients
• High-protein meal that keeps you satisfied
• Perfect for weight loss and blood sugar balance
• Great for meal prep and easy weeknight meals
• Naturally gluten-free and low carb
• Crispy outside with juicy burger patties inside
• Can be cooked in the air fryer, frying pan, grill, or oven
• Whole family approved
• Delicious with or without a keto hamburger bun

These easy chicken patties are especially helpful in midlife when many women notice classic high-fat keto meals no longer leave them feeling their best.

Prioritizing protein with moderate fat can help support satiety, muscle maintenance, and healthier body composition while still enjoying comforting keto meals.

The Secret to Juicy Chicken Burgers

The best way to make flavorful keto chicken burgers is using boneless skinless chicken thighs instead of chicken breast fillets alone. Chicken thighs provide more moisture and flavor which helps keep the burgers juicy instead of dry.

You can absolutely use:

• Ground chicken
• Ground turkey
• Ground beef
• Leftover rotisserie chicken
• Canned chicken

But dark meat chicken thighs truly create the best texture for homemade chicken burgers.

If using chicken breast only, I recommend adding a little olive oil or avocado oil to help prevent dryness.

Midlife Macro Friendly Burgers

One thing I personally love about these healthy chicken burgers is that they fit beautifully into my Midlife Macro Method.

Instead of relying on massive amounts of cheese, cream cheese, pork rinds, or heavy fat bombs like many classic keto meals, this recipe prioritizes:

• Protein
• Flavor
• Fiber-rich slaw
• Moderate healthy fats
• Lower total carbs

That combination can help keep you fuller longer without feeling overly stuffed or sluggish.

These burgers are also a great high-protein meal option after strength training workouts or on busy nights when you need a quick meal without sacrificing your goals.

Tools to Make Chicken Burgers

Food Processor– The best way to make a ground chicken in no time. Or just use already ground chicken, but I prefer grinding chicken thighs myself, just like in my Chicken Nugget recipe, plus it’s less expensive. 

Mandoline– Or a really sharp chef knife to slice your cabbage very thin. 

Large Bowl– Multiple sizes that stack perfectly in any kitchen. 

Cast Iron Pan– If you decide not to grill these chicken burgers, using a cast iron pan is the nest way to get a nice crispy outside texture but ensure a moist burger inside. 

Helpful Swaps and Variations

This favorite recipe is very versatile and easy to customize.

Dairy-Free Option

This recipe is naturally dairy free if you use olive oil or avocado oil instead of ghee.

Make It Less Spicy

Reduce the chipotle flakes and chili powder for a milder flavor.

Add More Heat

Love buffalo wings or spicy food? Add extra chipotle powder or hot sauce to and now you’ve got buffalo chicken burgers.

No Food Processor?

You can simply use already prepared ground chicken from the grocery store which will be the easiest way to mix it all together.

No Mayo?

Use Greek yogurt instead for a lighter high-protein sauce.

Want a Bun?

Serve on:

• Lettuce wrap
• Keto hamburger bun
• Almond flour bun
• Chaffle
• Low carb tortillas

Other Burger Recipes you might like:

• Zucchini Burgers
• Salmon Burgers
• Pork Poblano Burgers

Best Cooking Methods

These keto chicken burgers can be made several different ways depending on what works best for your schedule.

Frying Pan

Cook in a large nonstick skillet or cast iron pan over medium-high heat until golden brown and cooked through.

Air Fryer

The air fryer is one of the easiest ways to cook these easy chicken patties.

• Preheat air fryer to 375 degrees F
• Place patties in a single layer on parchment paper
• Cook about 4-5 minutes per side

Grill

Perfect during grilling season for a healthy burger option.

Oven

Bake on a parchment paper lined baking sheet at 400 degrees F until fully cooked.

Tips for the Best Chicken Burgers

Use Wet Hands

Wet hands make shaping burger patties much easier since the chicken mixture can be sticky.

Don’t Overcook

Chicken burgers dry out quickly if cooked too long.

Medium Heat Works Best

Cooking over medium heat instead of very high heat helps create a crispy outside while keeping the inside moist.

Make Larger Patties

The chicken patties shrink slightly during cooking, so start with slightly larger patties.

What to Serve with Keto Chicken Burgers

These healthy burgers pair perfectly with:

• Fresh salad
• Roasted vegetables
• Air fryer zucchini fries
• Cabbage slaw
• Pickles
• Slice of tomato
• Avocado

 Storage Tips

Store leftovers in an airtight container in the fridge for up to 3 days.

To reheat:

• Frying pan over medium heat
• Air fryer for a few minutes
• Oven at 350 degrees F

The slaw is best enjoyed fresh but can be stored separately for about 1 day.

Keto Chicken Burgers with Chipotle Mayo Slaw

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Keto Chicken Burgers with Chipotle Mayo Slaw

These must try Keto Chicken Burgers are healthy and low in carbs. They have a nice kick to them, but they are not too spicy. They are lean, filling and satisfying without the need for a bun. They can be made on the stove top, on the grill or baked in the oven. And they are served with a generous portion of Chipotle Mayo Slaw. A versatile low-carb dinner recipe that’s perfect all year round.

Prep Time 30 minutes minutes

Cook Time 10 minutes minutes

Servings 2 burgers

Calories 283kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

BURGERS

• 3 skinless boneless chicken thighs (250g) (or ground chicken or chicken breasts)
• 1 clove garlic minced (4g)
• 1 ounce onion finely diced (35g)
• 1 tbsp tomato puree
• 1 tbsp chili pepper fresh, mild/medium, chopped (6g)
• 1/4 tsp salt or to taste
• 1/4 tsp black pepper cracked (or to taste)
• 1 tbsp parsley chopped (4g)
• 1 tbsp ghee for frying (or olive oil or avocado oil)

SLAW

• 1/2 cup red cabbage (35g)
• 1/2 cup white cabbage (70g)
• 1 medium green onion (15g)
• 2 tbsp parsley chopped (8g)

CHIPOTLE MAYONNAISE

• 4 tbsp avocado oil mayonnaise replace with plain Greek yogurt for MMM
• 1 tsp lime juice or to taste
• 1 pinch sea salt
• 1/2 tsp paprika
• 1/4 tsp chili powder
• 1 pinch chili flakes chipotle (start small and increase to taste)
• 1 pinch black pepper cracked

Instructions

CHICKEN BURGERS

• Place the chicken in a food processor along with the garlic and onion. Blitz to combine. Transfer to a bowl and mix with the tomato puree, chili, salt, pepper and parsley until combined.
• Press into two burger patties or use a burger press. Add the ghee to a non stick frying pan. Fry the chicken burgers for about 3 – 4 minutes per side on low / medium heat (6 – 8 minutes in total) or until cooked through. Make sure the heat is not too high so you do not burn the outside.

SLAW

• Shred the red and white cabbage using a mandoline, or sharp knife. Finely dice the onion and parsley. Transfer to a bowl and mix to combine.

MAYO

• In a clean small bowl, mix the mayo ingredients together using a spoon. Stir through the slaw, keeping about 1.5 tbsp back to add on top of the burgers.

TO SERVE

• Serve burgers with mayo and top with slaw.

STORAGE

• Best served fresh or can be stored in airtight container in the fridge for up to 1 day and the burgers reheated.

Notes

3 g net carbs per burger (no slaw or mayo)

Here’s the nutrition info including the chipotle mayo and slaw for each burger: Calories: 501, Carbs: 8g, Protein: 34g, Fat: 39g, Fiber: 2g

If using Greek yogurt in place of mayo and including it in nutrition with burger: Calories: 305, Carbs: 5g, Protein: 37g, Fat: 15g, Fiber: 1g

This recipe was first published in August 2020.

Midlife Macro Approved

Nutrition

Serving: 1chicken burger | Calories: 283kcal | Carbohydrates: 4g | Protein: 33g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 180mg | Sodium: 447mg | Potassium: 517mg | Fiber: 1g | Sugar: 1g | Vitamin A: 338IU | Vitamin C: 16mg | Calcium: 28mg | Iron: 2mg

The post Simple Low Carb Keto Chicken Burger Patties Recipe appeared first on Sugar-Free Mom.

Keto Ranch Chicken

If you’re looking for an easy recipe the whole family will love, this crock pot chicken recipe is one of the best ways to create a cozy dinner without spending hours in the kitchen.

Tender spicy chicken breasts slow cooked in a rich creamy asiago cheese sauce with herbs, garlic powder, cream cheese, chicken broth, and ranch-inspired flavors makes this a fast food favorite copycat made healthier at home.

Whether you’re following a keto lifestyle, low-carb health plan, or my Midlife Macro approach with higher protein and moderate fat, this delicious recipe delivers satisfying comfort while helping you stay on track with your macro targets.

Simple ingredients on hand like boneless chicken breast, broth and cheese makes this an easy recipe to whip up.

If you need this to be ready after a long day at work, just cook on low for 6 hours and 30 minutes then keep warm until you get home.

It’s creamy and comforting without all the carbs. You could of course serve this over pasta if you desire.

My family enjoyed it topped with bacon as a sandwich. The buns you see below are Against the Grain rolls and made from mozzarella cheese in fact. They aren’t low carb so I skipped the bun and just enjoyed this chicken with a side salad topped with bacon of course!

My only suggestion is to make sure to pound the breasts thinner than you see in my picture above. I could not find my meat tenderizer tool and tried to pound the chicken with plastic wrap between the pieces and a wooden spoon, didn’t work that great. So moral of the story, proper tools in the kitchen make a difference lol!

Why Slow Cooker Meals Make Life Easier

Using a crock pot during busy seasons of life has always been one of my favorite health habits. Between work, activities, exercise tracker goals, appointments, and trying to stay consistent with healthy eating, having simple low carb keto recipes ready to go is a game changer.

One of the best tips I can give anyone trying to stay consistent with healthy eating is this:

• Plan ahead
• Keep simple ingredients stocked
• Use kitchen tools that make life easier
• Prep protein in advance

That’s exactly why this creamy asiago ranch chicken has become one of my favorite weekly meal ideas.

The slow cooker does all the work while you focus on your day. Then dinner is ready when you need it.

If you’re someone who struggles with grabbing takeout or drive-thru meals during hectic evenings, having easy recipes like this on hand can completely change your routine.

What Makes This Creamy Asiago Chicken So Good

This isn’t just another basic crock pot chicken recipe.

The combination of:

• Asiago cheese
• Cream cheese
• Chicken broth
• Garlic powder
• Fresh herbs
• White wine
• Ranch-inspired seasoning

creates an ultra creamy sauce with rich flavor and juicy tender chicken thighs or chicken breasts.

The asiago cheese adds a bold savory flavor that takes this dish to the next level compared to traditional creamy chicken recipes.

The best part?

It tastes indulgent while still being:

• low carb
• keto friendly
• high protein
• gluten free
• comforting and satisfying

Low Carb Comfort Food Without the Heavy Carbs

Traditional creamy chicken dishes are often served over pasta, rice, or potatoes which can quickly increase total carbs and make blood sugar management more difficult.

This low carb version keeps the flavor while dramatically lowering the carb count. Full macronutrient breakdown is at the bottom of this page on the printable recipe card.

Nutrition Facts for one serving provides:

• 38 g protein
• 4.6 g total carbs
• 15.8 g fat

Making this an excellent option for:

• macro targets
• glucose tracking
• high protein meal plans
• keto diet recipes
• midlife weight loss goals

For my Midlife Macro approach, this recipe works beautifully because it prioritizes protein first while keeping fat moderate instead of excessive like classic keto recipes.

Midlife Macros vs Classic Keto

Many women discover that traditional high fat keto no longer works as effectively in midlife.

While keto helped me eliminate cravings years ago, my body changed in perimenopause and menopause. I needed:

• more protein
• moderate fat
• lower carbs
• balanced calories

That’s exactly why recipes like this fit perfectly into my Midlife Macro lifestyle.

Instead of drowning chicken in tons of butter and heavy cream, this recipe keeps portions balanced while still tasting creamy and comforting.

This helps support:

• energy levels
• satiety
• muscle preservation
• blood sugar balance
• sustainable fat loss

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

One of the biggest lessons from testing this recipe was realizing how important proper kitchen tools can be.

Pounding the chicken thinner helps it cook evenly and absorb more flavor.

A meat tenderizer works best, but if needed you can place plastic wrap over the chicken and use:

• a rolling pin
• heavy pan
• wooden spoon

though I definitely recommend investing in a proper tenderizer if you cook chicken often!

Use Freshly Grated Asiago Cheese

Fresh grated asiago melts better and creates a smoother creamy sauce than pre-shredded cheese.

Pre-shredded cheeses often contain anti-caking agents that can affect texture.

Don’t Skip the Cream Cheese

The cream cheese helps create that silky creamy asiago chicken texture everyone loves.

It also:

• adds richness
• balances flavors
• helps thicken the sauce naturally

Cook Low and Slow for Best Results

If you need dinner ready after work, cooking on low heat for 6 to 6½ hours creates the most tender chicken but high for 3 hours is also an option.

The slow cooker helps lock in moisture while blending all the flavors together beautifully.

Easy Ways to Serve This Recipe

One of my favorite things about this creamy asiago chicken is how versatile it is.

Here are some low carb serving ideas:

Low Carb Options

• cauliflower rice
• roasted broccoli
• zucchini noodles
• spaghetti squash
• side salad
• sautéed green beans
• low carb pasta like shirataki or egg white noodles

Family Friendly Options

For family members not eating low carb, you can also serve this over:

• pasta
• rice
• mashed potatoes

My family especially loved this served as an Asiago Ranch Chicken Club sandwich topped with crispy bacon.

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

Chicken thighs work wonderfully in this recipe and stay very juicy in the crock pot.

Just note:

• thighs are slightly higher in fat
• breasts are leaner and higher protein

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

• additional chicken broth
• bone broth
• unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

• pressure cook chicken for 10 minutes
• quick release
• stir in cream cheese and asiago after cooking

The slow cooker version still gives the best creamy texture in my opinion.

Meal Prep and Storage Tips

This recipe is fantastic for weekly meal prep because leftovers reheat beautifully.

Storage Tips

• Store in airtight container
• Refrigerate up to 4 days
• Freeze up to 2 months

Reheating Tips

Reheat gently on the stovetop or microwave with a splash of chicken broth to maintain the creamy texture.

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

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Creamy Low Carb Keto Asiago Ranch Chicken

This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Prep Time 15 minutes minutes

Cook Time 3 hours hours 30 minutes minutes

Total Time 3 hours hours 45 minutes minutes

Servings 8 servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 2. 5 pounds boneless skinless chicken breasts
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon onion powder
• 2 teaspoons garlic power
• 1 tablespoon dried minced onion
• 1 tablespoon fresh minced dill
• 1 tablespoon fresh minced parsley
• 1/2 cup dry white wine
• 1/2 cup chicken broth low sodium
• 2 garlic cloves minced
• 8 ounces cream cheese softened
• 1/2 cup grated Asiago cheese plus 1/4 cup
• 2 tsp glucomannan powder to thicken sauce

Instructions

• Slice the chicken lengthwise and pound thin. Set aside.
• Whisk the dry seasonings together and sprinkle on both sides of the chicken.
• Combine the wine, broth, garlic, cream cheese and 1/2 cup of Asiago cheese in a bowl and stir to combine well.
• Pour half this mixture into the bottom of the crock pot. Reserve the rest and keep in the fridge.
• Add the chicken breasts to the crock pot.
• Cover and cook on high 3 hours or 6 hours on low.
• Sprinkle glucomannan into reserved sauce and stir until thickens then pour sauce over the chicken and sprinkle with remaining Asiago cheese.
• Cook an additional 30 minutes until internal temperature of chicken registers 165 degrees F.

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

Serving: 1serving | Calories: 322kcal | Carbohydrates: 4.6g | Protein: 38g | Fat: 15.8g | Saturated Fat: 8.6g | Cholesterol: 128mg | Sodium: 586mg | Fiber: 0.3g | Sugar: 0.8g

The post Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken appeared first on Sugar-Free Mom.

The Best Low Carb Nachos Without Tortilla Chips

Who says you need tortilla chips to enjoy nachos?

This easy low carb keto nacho recipe proves you can skip the chips entirely and still have a crunchy, cheesy, satisfying plate of nachos that fits perfectly into a low carb diet or keto lifestyle.

And honestly?

Nachos have never really been about the chips.

It’s always been about the ground beef (or turkey), melted cheddar cheese, sour cream, and all your favorite nacho toppings layered together into the perfect bite.

This keto nacho chips recipe—originally published in 2014—was truly ahead of its time. And now with the rise of midlife macro eating, it’s more relevant than ever. 

When I started to think about the Super Bowl coming up and game day comfort foods, it got me thinking that finger foods are where it’s at. No one wants to sit down at the table; instead they’d rather eat a party appetizer in front of the TV to watch the game.  

Making a healthier version of nachos has always been on my mind and the Super Bowl prompted my desire to bring you a waist conscious, but still yummy perfect snack that you’d be happy to share with friends who may not be on a keto diet or low carb diet.

Why These Chip-Free Keto Nachos Work for Midlife Fat Loss

If you’ve been following my Midlife Macro Method, you already know:

• We focus on high protein
• We keep fat moderate (not excessive like traditional keto)
• We reduce unnecessary carbs without sacrificing satisfaction

Traditional nachos made with regular tortilla chips?
They’re easy to overeat, low in protein, and loaded with processed carbs.

These chip-free nachos flip the script:

✔ High protein from ground meat
✔ Lower carbs using fresh veggies instead of chips
✔ Controlled fats with balanced cheese portions
✔ Packed with fiber to keep you full

This makes them midlife macro approved and perfect for fat loss without feeling deprived.

The Best Low Carb Nacho “Chips” (No Chips Needed!)

Instead of keto tortilla chips or store-bought options, this recipe uses fresh vegetables as the base.

My favorite low carb chip swaps:

• Bell peppers (red, yellow, green) – sturdy and slightly sweet
• Zucchini slices – mild and easy to layer
• Fennel – surprisingly the BEST natural scooper
• Celery sticks – great crunch if you don’t like fennel
• Jicama slices or jicama fries – extra crunch option
• Low carb tortillas (cut and baked) – if you want a more traditional feel
• Bag of pork rinds – for a crunchy keto snack version

Pro tip: If you want softer “chips,” lightly roast or blanch your veggies on a baking sheet with parchment paper before adding toppings.

Helpful Tips for the Best Keto Nachos

I enjoyed the crunch of the fresh cut veggies with all the nacho toppings over them. My hubby is less of a fan of the crunch from raw veggies and would have preferred if I had blanched them a  bit or even baked them.

 The one issue with precooking the veggies is that you don’t want to over cook them and end up with veggies you can’t pick up and eat with your fingers.

But if that’s something you don’t care about and would rather eat these with a fork and knife then simply steam them untill tender or blanch them in boiling salted water for a few minutes. Then layer the filling as the recipe suggests.

• Using pre-shredded cheese-be cautious – it contains anti-caking agents; fresh shredded melts better
• Don’t overload with toppings or veggies will get soggy
• Use a pizza cutter to portion easily if layered thick
• Serve immediately—these are best fresh
• Store leftovers in an airtight container and reheat in air fryer
• When I first tried this recipe back in 2014, my children were little and wouldn’t eat the veggie nachos, so I wanted to make sure to have enough filling so that they could have tacos instead.
• If you would like left over filling like the bowl you see in the picture to use as tacos or just to have extra filling for another day,  uses 1.5 pounds of ground turkey. Double the amount of each taco seasoning as well.
• Nutrition Info is without additional toppings.

Flavor Variations & Swaps

Protein Options:

• Ground beef for richer flavor
• Ground turkey for leaner macros
• Shredded chicken for a quick shortcut

Dairy-Free Option:

• Skip cheese and use dairy-free alternatives
• Add guacamole + salsa for flavor boost

Spice It Up:

• Add chipotle chili powder
• Use hot salsa
• Top with green chilies

Higher Protein Upgrade:

• Add extra lean meat
• Mix in collagen peptides (unflavored) to meat mixture
• Serve with a side of high-protein dip

Are These Better Than Traditional Nachos?

Let’s be honest…

Traditional nachos:

• High in refined carbs
• Easy to overeat
• Low in protein

These low carb nachos:

• Keep you satisfied longer
• Support fat loss goals
• Still feel like comfort food

That’s a win.

Air Fryer Method (Quick + Crispy)

1. Layer veggies and meat mixture in air fryer basket.
2. Top with cheese.
3. Cook at medium-high heat (375°F) for 5–7 minutes.
4. Add toppings and enjoy!

Easy Homemade Low Carb Keto Nachos

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Easy Low Carb Keto Nachos

This recipe proves something I teach all the time: You don’t need to give up your favorite foods to lose weight.You just need a better strategy.And this is exactly what the Midlife Macro Method is about. Food does not control you. You make it work for you.

Course Appetizer

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 131kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 3/4 pound ground turkey
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic salt
• ½ teaspoon pepper
• 1 teaspoons chili powder
• 1 cup salsa mild or medium
• 2 cups bell peppers sliced
• 1 cup fennel bulb outer layer removed, sliced in half
• ½ cup zucchini sliced
• 1 cup cheddar cheese shredded
• Optional Toppings jalapeño, green chilies, sour cream, avocado, bacon

Instructions

• Cook ground turkey over medium high heat until browned.
• Add seasonings. Stir to combine.
• Add salsa and cook until warmed through. Set aside.
• Place fresh cut veggies onto a serving platter that can be baked or microwaved. Top veggies with meat mixture.
• Sprinkle shredded cheese over all.
• Bake for 15 minutes at 350 degrees or until cheese is melted or microwave for 5 minutes.
• Add optional favorite toppings and enjoy!

Notes

4 g net carbs per serving. This entire recipe makes 8 servings so just divide your plate you are serving nachos on into 8 sections and enjoy!

This recipe was first published in 2014. Original recipe used 1/2 cup black beans. 

Nutrition

Serving: 1serving | Calories: 131kcal | Carbohydrates: 6g | Protein: 14g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 38mg | Sodium: 485mg | Potassium: 375mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1642IU | Vitamin C: 51mg | Calcium: 122mg | Iron: 1mg

The post Easy Homemade Chip Free Low Carb Keto Nachos Recipe appeared first on Sugar-Free Mom.

Low Carb Zucchini Boat Recipe

​If you’re looking for a simple recipe that’s packed with flavor, high in protein, and perfect for a busy weeknight, these Easy Low Carb Keto Chicken Fajita Stuffed Zucchini boats are about to become your new favorite meal.

This dish checks all the boxes:

• Low carb meals for weight loss or blood sugar balance
• High protein to keep you full and satisfied
• Meal prep friendly for busy weeks
• A great way to use fresh summer zucchini

Think of this as your favorite chicken fajitas, but instead of using taco shells or tortillas, we’re using nutrient-dense whole foods—zucchini boats—to keep carbs low while maximizing flavor and nutrition.

Why You’ll Love These Chicken Fajita Zucchini Boats

There’s something about zucchini dinner recipes that just feel light, fresh, and satisfying—especially when paired with bold taco flavor spices and juicy chicken.

These healthy zucchini boats are:

• Gluten free and keto diet friendly
• Made with simple, real food ingredients
• Perfect for the whole family (with easy swaps!)
• A great option if you’re working on balancing blood sugar
• Loaded with g protein to support your metabolism

And the best part? Everything cooks on a baking sheet, making cleanup easy and stress-free.

​Cheesy.

Satisfying.

Stuffed with goodness.

Yet…….

Healthy and Low Carb.

Can’t beat that kind of a meal any night of the week!

What Are Zucchini Boats?

If you’ve never made stuffed zucchini, you’re in for a treat.

Zucchini boats are simply:

• Large zucchinis sliced in half lengthwise
• The center scooped out (a melon baller works perfectly!)
• Then filled with a delicious mixture like this chicken fajita stuffing

They’re one of the easiest ways to turn vegetables into a complete meal—and a great alternative to zucchini noodles or pasta.

Zucchini is the king of all vegetables in my opinion when summer comes. It’s so easy to create fabulous low carb recipes without much work in the kitchen. This recipe is the perfect example!

Pro Tips for the Best Zucchini Boats

These simple tips will take this great recipe to the next level:

Prevent Excess Moisture

Zucchini naturally holds water, so:

• Don’t over-scoop the center
• Pre-baking helps reduce excess moisture
• You can lightly salt the zucchini before baking to draw out water

Use the Right Size Zucchini

• Choose large zucchinis for sturdy boats
• Avoid overly large ones with tough zucchini skin

Sheet Pan Success

• Spread chicken and veggies evenly on the baking sheet
• Don’t overcrowd—this helps everything roast instead of steam

Easy Swaps and Variations

This recipe is incredibly flexible depending on your preferences or what you have on hand.

Protein Swaps

• Use ground chicken or ground turkey
• Try ground beef for a richer flavor
• Use leftover chicken or rotisserie chicken for a faster version

Dairy-Free Option

• Skip the cheese or use dairy-free alternatives
• Replace sour cream with dairy-free options

Add More Flavor

• Add tomato sauce or pasta sauce for a saucier filling
• Toss in black olives or jalapeños for extra kick

For the Family

If your kids aren’t into zucchini:

• Serve the filling in traditional tacos by the brand Siete
• Use my cheesy taco shells or these wraps for the kids

This makes it a win-win meal for everyone at the dinner table. Here’s my own homemade taco seasoning to make ahead and have on hand whenever you want fajitas or tacos! 

If you need an even quicker recipe that doesn’t include zucchini, these are my sheet pan chicken fajitas will be perfect! Or maybe my chicken taco soup is what you’re feeling like. 

Why This Recipe Works for Midlife Health

As the creator of the Midlife Macro Method, I always focus on meals that:

• Support long-term health
• Help balance blood sugar
• Provide enough protein to prevent muscle loss
• Keep carbs lower without feeling restrictive

This recipe is:

• High protein (35g per serving!)
• Moderate fat
• Lower in carbs (just 7.4g net carbs)

It’s a perfect example of how nutrient-dense whole foods can help you feel satisfied without relying on ultra-processed options.

Meal Prep and Storage Tips

These zucchini taco boats are perfect for meal prep.

Store:

• In an airtight container in the fridge for up to 4 days

Reheat:

• Oven: best for maintaining texture
• Microwave: quick and easy

Freeze:

• You can freeze the chicken mixture separately
• Fresh zucchini is best made the day of serving

Can I make this ahead of time?

Yes! Prep everything and store separately, then assemble and bake when ready.

Can I grill instead of bake?

Absolutely. Grill the chicken mixture and zucchini for a smoky fajita flavor.

Is this keto-friendly?

Yes, this fits perfectly into a keto diet and low carb lifestyle.

How do I reduce carbs even more?

Skip onions or reduce peppers slightly to lower the carb count.

Want Help Putting This Into Action? My Weekly Midlife Macro Meal Plans

If you’re reading this and thinking, “This makes sense… but I don’t want to figure all of this out on my own,” you’re not alone.

That’s exactly why I created my Weekly Midlife Macro Meal Plans.

Because knowing what to do is one thing…actually doing it consistently—without overthinking every meal—is where most women get stuck.

Here’s what my meal plans do for you:

• Take the guesswork out of hitting your protein goals
• Keep your meals in a low carb, moderate fat range that actually works in midlife
• Help you stay in a calorie deficit (without tracking everything obsessively)
• Give you simple recipes (like these zucchini boats!) that the whole family can enjoy
• Reduce decision fatigue so you can stay consistent

Each week, you’ll get a full plan designed with the Midlife Macro Method in mind:

• High protein meals
• Balanced macros for fat loss
• Easy swaps for personal preference
• Practical, real-life recipes (not complicated or time-consuming)

Perfect if you:

• Feel stuck in a plateau
• Don’t know if your macros are “right”
• Are tired of jumping between diets
• Want structure without restriction

And the best part?

You don’t have to start over every Monday…
you just follow the plan and keep moving forward.

If you’re ready to stop guessing and start seeing results, my weekly meal plans are linked below and updated every Thursday so you’re ready for the week ahead.

Low Carb Keto Chicken Fajita Stuffed Zucchini

Print

Chicken Fajita Stuffed Zucchini

Add all your favorite taco toppings you love when you make some traditional chicken fajitas and stuff that incredible filling into the cooked, scooped out zucchini.

It's perfect for feeding a crowd of guests as well.

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 stuffed zucchini boats

Calories 273kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 3 large zucchini
• 1 tbsp avocado oil
• 2 large sweet peppers ( red, yellow )
• 1 cup onion chopped
• 1.5 pounds boneless skinless chicken breasts, chopped
• 2 tbsp avocado oil
• 1/2 tsp chili powder
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp cumin
• 1/2 tsp garlic powder
• 2 tbsp lime juice
• optional toppings: sour cream avocado, shredded Mexican cheese, cilantro, salsa

Instructions

• Preheat oven to 400 degrees.
• Slice zucchini in half lengthwise then scoop out some of the center to make room for filling. Place scooped out zucchini in a bowl and set aside.
• Rub oil over zucchini boats and place on a baking sheet.
• Bake for 20 minutes until fork tender.
• Slice peppers and onion and place into bowl with scooped out zucchini.
• Add in the chopped uncooked chicken.
• Drizzle oil into bowl of chicken and veggies and toss together.
• Whisk together the seasonings and toss into bowl.
• Spread veggies and chicken onto another baking sheet.
• Bake chicken and veggies for 25-30 minutes or until peppers are tender.
• Scoop chicken fajita filling into zucchini boats and add top with shredded cheese if desired. You can return them to the oven for 5 minutes to melt cheese if you like.
• Squirt some lime juice over filling and add optional toppings if desired.
• Enjoy!

Notes

Net Carb: 8 g

This recipe was first published in July 2016.

Midlife Macro Approved!

Nutrition

Serving: 1stuffed zucchini boat | Calories: 273kcal | Carbohydrates: 12g | Protein: 28g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 71mg | Sodium: 172mg | Potassium: 1018mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2091IU | Vitamin C: 102mg | Calcium: 46mg | Iron: 2mg

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

WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH

This low carb pasta dish is one of the best methods to enjoy comfort food while staying on track with your goals. Unlike traditional restaurant Alfredo, this homemade version allows you to control ingredients, fat content, and portion sizes.

• Perfect keto spaghetti squash Alfredo
• Family-friendly and great for the whole family
• Naturally gluten free and low in net carbs
• Can be made with shredded chicken, rotisserie chicken, or kept vegetarian
• Easily customizable with different proteins or veggies like zucchini noodles or even Brussels sprouts

Whether you’re making this as a complete meal, a healthier option, or a simple side dish, this cheesy goodness delivers a rich, creamy Alfredo sauce paired with tender spaghetti-like strands of roasted squash.

HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)

This is one of the easiest and best methods for cooking a fabulous low carb vegetable like spaghetti squash!

Depending on the size of your squash, baking time will vary, but this foolproof method creates perfectly tender squash strands every time.

These tender spaghetti-like strands are the perfect low carb substitution for traditional pasta like fettuccine noodles.

OVEN METHOD (RECOMMENDED)

PREHEAT your oven to 400 degrees F. Line a baking sheet with parchment.

SLICE your whole squash from stem to tail, lengthwise.

DRIZZLE olive oil over each half and rub evenly.

SPRINKLE with sea salt.

FLIP cut side down onto the baking dish.

BAKE:

• 1 hour for a 2-pound squash
• 30–45 minutes for smaller squash

TEST FOR DONENESS: Use a fork to gently pull strands. If they don’t separate easily, return to the oven for another 10–15 mins.

This method creates the best texture—not watery, not mushy, just perfectly golden brown edges with tender strands.

HOW TO MAKE CREAMY KETO ALFREDO SAUCE

This rich and creamy Alfredo sauce is what makes this dish truly indulgent. Made with heavy cream, parmesan cheese, butter, and cream cheese, it creates a velvety creamy cheese sauce that coats every strand.

Tips for Perfect Alfredo Sauce:

• Use freshly grated parmesan cheese for best melting
• Keep heat at medium heat to avoid curdling
• Stir continuously for a smooth texture
• Add a touch of cream cheese for extra thickness if desired

You’ll end up with a rich low carb Alfredo sauce that rivals any restaurant version.

CAN I ADD CHICKEN OR OTHER PROTEIN?

Absolutely! This easily becomes a chicken Alfredo spaghetti squash meal.

Best protein options:

• Chicken breasts (baked or pan-seared)
• Rotisserie chicken for convenience
• Ground turkey or beef
• Shrimp for a seafood twist

Use about 1 pound of protein to make this a complete meal.

Cut into bite-sized pieces or use shredded chicken and stir into the sauce before combining with the squash.

SPAGHETTI SQUASH BOATS OPTION

Instead of mixing everything in a bowl, you can make spaghetti squash boats:

• Leave strands in the squash shells
• Add Alfredo sauce and toppings
• Broil until bubbly and slightly golden brown

This presentation is great for entertaining and makes portion sizes easy.

IS SPAGHETTI SQUASH KETO? 

Spaghetti squash is a wonderful alternative for replacing traditional high carb spaghetti in your favorite dishes.

It can most certainly be enjoyed on a ketogenic diet when you are mindful of portion sizes. You can see the nutritional info below.

While it is a higher carb vegetable than something like zucchini, it is still a good option when you want a perfect substitute for spaghetti. 

Spaghetti Squash Nutrition      

• Serving Size: 1 cup (155g)
• Calories: 76
• Fat: 4g
• Carbohydrates: 7g (Net Carbs: 5.5g)
• Fiber: 2.5g
• Protein: 1g

Zucchini Noodles are also another option but they can be much thicker and not as fine and light as using spaghetti squash.

According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. You could use zucchini noodles to make this Alfredo recipe if you prefer.

Other zucchini noodle recipes you might like:

• Caprese Zucchini Noodle Salad
• Pesto Zucchini Noodles
• Zucchini Cannelloni

LOW CARB SWAPS & VARIATIONS

This recipe is incredibly flexible:

Dairy-Free Option

• Use coconut cream instead of heavy cream
• Nutritional yeast instead of parmesan
• Replace butter with coconut oil

Lower Fat Version

• Reduce butter slightly, replace some heavy cream with Half & Half
• Add more chicken broth for balance

Vegetable Swaps

• Cauliflower rice for a creamy bowl option
• Zucchini noodles for quicker cook time
• Roasted Brussels sprouts for a different texture

OTHER WAYS TO COOK SPAGHETTI SQUASH

If you want a different way:

Instant Pot Method

Great for saving time!

• Add 1 cup water
• Cook on high pressure for 7–10 minutes depending on size
• Quick release

Microwave Method

Fastest option:

• Cut squash, remove seeds
• Microwave cut side down with water for 10–15 mins

Skillet Finish (Highly Recommended)

After roasting, you can toss the strands in a large skillet on medium heat with olive oil to remove excess moisture and enhance flavor.

LOW CARB ALFREDO SPAGHETTI SQUASH

Print

Alfredo Spaghetti Squash

Prep Time 1 minute minute

Cook Time 15 minutes minutes

Total Time 16 minutes minutes

Servings 8 @ 2.6 ounces

Calories 319kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 21 ounces spaghetti squash (about a 2 pound squash)
• 1 tablespoon olive oil
• salt

Alfredo Sauce

• 1/4 cup butter
• 2 cups heavy cream
• 1 egg yolk
• 1 teaspoon minced garlic
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon white pepper
• 2 ounces parmesan cheese
• 1 teaspoon grated lemon zest (optional)
• 1/4 teaspoon ground nutmeg (optional)

Optional toppings:

• 2 slices bacon, cooked crisp, chopped
• fresh parsley, chopped

Instructions

• Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds.

  Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
• Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove "spaghetti" to a bowl.

  Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.

Alfredo Sauce

• Bring 1/4 cup of the butter, the cream and garlic to a boil in a large saucepan over medium heat. Reduce the heat to a simmer and stir in the egg yolk until well incorporated.
• Stir in the onion powder, salt and pepper. continue to simmer stirring, until the sauce thickens, about 15 minutes.
• Remove from the heat and stir in the Parmesan cheese, and any optional ingredients if desired.

Assembly

• Once your sauce is done, toss in the spaghetti squash and stir to combine well. Divide in half and spoon back into the empty squash shells to serve. Top with optional crispy bacon and fresh chopped parsley.
• Storage: Keep any left overs in an air tight container in the refrigerator for up to 5 days.

Notes

4 g net carbs per serving. 

This post was first published in 2021.

Nutrition

Serving: 1serving | Calories: 319kcal | Carbohydrates: 5g | Protein: 3g | Fat: 30g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 44mg | Sodium: 315mg | Potassium: 71mg | Fiber: 1g | Sugar: 2g | Vitamin A: 329IU | Vitamin C: 1mg | Calcium: 102mg | Iron: 0.3mg

The post Low Carb Alfredo Spaghetti Squash appeared first on Sugar-Free Mom.

EASY CABBAGE ROLLS

Traditional cabbage rolls tend to take a lot of time to make and often use ground meat, white rice, tomato sauce and spices, typically baked in a baking dish for quite a while.

These cabbage rolls are a little twist and my take on easier cabbage rolls with a low carb, ketogenic diet approach.

These keto cabbage rolls skip the rice and instead keep things light, fresh, and full of flavor using a Thai-inspired filling. If you’ve ever made traditional cabbage rolls, you’ll love how much quicker and simpler this cooking process is! Feel free to use cauliflower rice if you prefer!

These Keto Thai Crispy Cabbage Rolls make the tastiest dinner or eat only 1 roll for a lunch meal to cut your carbs in half. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and if you don’t have precooked leftover chicken just roast up some chicken breasts or thighs and use them instead.

Choosing the Best Cabbage Leaves

Green cabbage works best for this cabbage roll recipe because of its sturdy outer leaves, but you can also use inner leaves if they are large enough to roll.

To make rolling easier:

• Use the outer leaves of a whole head of cabbage
• Soften leaves in boiling water for 1–2 minutes
• Transfer to an ice bath to stop cooking
• Pat dry with a paper towel before filling

You can also use:

• Swiss chard (as written)
• Napa cabbage (more tender, great for quick rolls)
• Kale or cavolo nero (remove thick stems)

CARB COUNT  IN SWISS CHARD VERSUS CABBAGE 

Just 1 cup (175 grams) of cooked Swiss chard packs (3): Calories: 35. Protein: 3.3 grams. Carbs: 7 grams.

Since I chose to use chard for the rolls, instead of cabbage my carb count in the nutrition info below is a bit higher than if you choose to use cabbage leaves for the rolls. I love the crispy chard leaves, but cabbage leaves will be just as delicious!

Cooked cabbage (1 cup) contains 3.6g of carbs, 1.3g of protein, 0.1g of fat, and 23 calories. We use 1 cup for the filling but this is divided by 4 servings for the recipe. Each serving is 3 rolls which is a wonderful amount for a dinner meal.

SAVE TIME WITH COOKED ROTISSERIE CHICKEN

You will save a lot of time if you simply buy an already cooked rotisserie chicken. This makes this keto meal perfect for busy weeknights or meal prep.

But if you don’t have precooked chicken, no problem! Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven at 350 degrees F. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.

You can also swap in:

• Leftover grilled chicken or even shrimp
• Ground chicken (cook first)
• Ground turkey
• Ground pork or ground beef for a richer flavor

CAN I SWAP THE ALMONDS?

Yes, if you have an allergy to tree nuts and want to swap the almond butter in the dressing you certainly can.

I’d suggest this sugar free peanut butter as a good swap. If you have a peanut allergy then I would say try sunflower seed butter or even tahini which is sesame butter. 

You can also swap the almonds in the salad ingredients for another nut or even sunflower seeds or pumpkin seeds or sesame seeds for a little bit of crunch.

SAUCE AND FLAVOR SWAPS

This Thai-inspired dressing is what gives these cabbage rolls their bold flavor, but you can easily adjust based on what you have:

• Add fish sauce for deeper umami flavor
• Use rice vinegar instead of apple cider vinegar
• Adjust sriracha for spice level
• Add garlic powder if you don’t have fresh garlic
• Fresh ginger adds the best flavor, but ground ginger works in a pinch

OTHER COOKING METHODS (NOT JUST OVEN)

These low carb cabbage rolls are very versatile and can be cooked in different ways depending on what works best for you:

Oven (as written):

Bake at medium-high heat (350°F) until slightly crispy.

Air Fryer:

• Cook at 375°F for 8–10 minutes
• Creates extra crispy cabbage leaves

Stovetop (Skillet):

• Heat a large pan with olive oil
• Place rolls seam side down
• Cook until lightly browned on all sides

Instant Pot (Steaming method):

• Place rolls in a baking dish or on a trivet
• Add 1 cup water
• Steam for 3–4 minutes
• Great for softer cabbage rolls

Meal Prep Option:

Turn this into a “crack slaw” style dish by skipping the rolls and sautéing everything together in a large pot or skillet.

MAKE IT A FREEZER-FRIENDLY CASSEROLE

Want to skip rolling completely?

Turn this into a freezer-friendly casserole:

• Layer cabbage, filling, and sauce in a baking dish
• Cover with aluminum foil
• Bake until heated through

This is a great option for feeding the whole family or making a double batch for later.

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

• Keep filling separate from leaves if prepping ahead
• Reheat in oven or air fryer for best texture

EXTRA TIPS FOR BEST RESULTS

• Use large cabbage leaves for easier rolling
• Don’t overfill (about 1/4 cup filling works best)
• Always place seam side down when baking
• Pat leaves dry after boiling water step to prevent soggy rolls
• Add a drizzle of sesame oil before serving for extra flavor

HOW TO STORE THAI CHICKEN CABBAGE ROLLS

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

• Reheat in oven or air fryer for best texture
• Keep filling separate from leaves if prepping ahead
• Store left overs in an airtight container in the fridge for up to 2 days. 

Keto Thai Chicken Crispy Cabbage Roll Recipe

Print

Keto Thai Chicken Crispy Cabbage Rolls

These Keto Thai Crispy Cabbage rolls make the tastiest low-carb lunch or dinner. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and you can use precooked leftover chicken or just roast up some chicken breasts or thighs and use these instead.

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Servings 4 @ 3 rolls

Calories 279kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Thai Chicken Salad Ingredients

• 4 cups chicken cooked, shredded (or 280g)
• 1 cup white cabbage shredded (or 90g)
• 1 carrot grated (or 60g)
• 1/3 cup cilantro fresh, chopped (or 20g)
• 1/4 cup almonds toasted, chopped (or 36g) Optional
• 1/4 cup green onions chopped (or 25g)
• 1/2 red pepper sliced (or 82g)
• 1/4 teaspoon sea salt (or to taste)
• 10 ounces chard leaves, stems discarded (or cabbage leaves of choice) (or 280g)
• 1 tablespoon olive oil for brushing

Dressing

• 4 tablespoons sugar free PBfit powder or almond butter or sunflower seed butter
• 2 tablespoon coconut aminos (or gluten free soy sauce)
• 2 tablespoons sesame oil toasted or avocado oil
• 2 tablespoon apple cider vinegar
• 2 tbsp lime juiced
• 1 tablespoon sriracha
• 1 tablespoon fresh ginger grated
• 1 clove garlic minced

Instructions

• Preheat the oven to 350F / 180C / 160 fan.

Dressing

• Place all the dressing ingredients in a mixing bowl and whisk with a hand balloon whisk to combine. Adjust consistency with a touch of water if you like it a bit thinner.

Thai Chicken Salad

• Toss the chicken salad ingredients with the dressing (except chard leaves and olive oil).
• Place the chard or cabbage leaves in mixing bowl and cover with boiling water. Rest for 45 seconds – 1 minute to soften. Remove and place on a paper towel. Pat dry.
• Add approx 1/4 cup of filling to each large leaf. If your leaves are smaller you can put a couple of leaves together. Tuck in the sides around the filling then roll up.
• Place the stuffed leaves (folded side on the bottom) on a baking tray lined with greaseproof paper and brush with a little olive oil. Option to enjoy raw or for more of a crispy warm roll, bake in the oven for about 15 minutes until slightly crisp.

Recipe Notes

• If you're using optional almonds and they aren’t roasted simply roast in the oven first for about 5 – 8 minutes. Allow to cool and then chop before adding to the salad filling.
• If you don’t have precooked chicken. Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.
• I used chard leaves for this recipe, but feel free to substitute with any cabbage leaf, or kale if you prefer. Just chop off the stalks as these are harder to roll. Something with a nice big leaf is best.

Storage

• Airtight container in the fridge for 1 day. Best to cook and enjoy when ready to eat but can be prepared the day before and placed in the oven when ready to eat.

Notes

Net Carbs: 8 g

If you wanted to add cauliflower rice to the filling ingredients you could certainly do that. 

This recipe was first published in may 2021.

Nutrition

Serving: 1@ 3 rolls | Calories: 279kcal | Carbohydrates: 11g | Protein: 16g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 41mg | Sodium: 606mg | Potassium: 497mg | Fiber: 3g | Sugar: 2g | Vitamin A: 7135IU | Vitamin C: 35mg | Calcium: 63mg | Iron: 2mg

The post Low Carb Keto Thai Chicken Cabbage Rolls Recipe appeared first on Sugar-Free Mom.

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 Midlife Macro Approved!

This recipe was first published in February 2020. Watch my instructional video here on Pinterest.

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

You can make a single serving quick egg drop soup, check out my video here on Instagram.

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.