Easy Mediterranean Roasted Cauliflower Salad

Although I’m an full blooded Italian I crave, like nobodies business, Mediterranean flavors. Not surprisingly as they are pretty similar.

I never grew up eating black olives, it was always green with pimentos, Kalamata and flavors of Greek salad. We always had red onion, fresh tomatoes and of course fresh parsley in our house and in our meals, at least a few times a week.

Everything, and I mean most everything, was topped with olive oil. My mom rarely made much with butter, except every lazy Sunday night like clock work she would make me and my three brothers the best grilled cheese sandwiches in all the land!

 It’s a great option for those on a keto diet with just 6 g net carbs. 

Now that I’m on a low carb diet, I love using raw cauliflower in unique ways, hence the creation of this salad. While most cauliflower salad recipes are more of a mock potato salad style, this one has that European flare! 

Mediterranean Salad Recipe

A squirt of lemon was always added to our typical fish dinners on Friday nights. As a child I could never quite understand why my dad was so in love with adding lemon.

But then I grew up and I realized how much lemon makes such a difference in some of my favorite recipes and especially keto salads!

I never grew up eating feta cheese either, but the flavors when mixed with fresh roasted vegetables are undeniably delicious in this Mediterranean cauliflower salad. Obviously you can eliminate the feta cheese if your dairy free.

Keto Potluck and BBQs

The oven-roasted cauliflower in this lovely dish has so much flavor, it’s perfect as it is. It’s a fantastic healthy option side dish to bring to a potluck or serve at a summer BBQ party. 

Make the lemon dressing ahead with fresh herbs and the flavors will be even better the next day! If you’re not a fan of cauliflower you could even swap it with roasted broccoli, green beans, red peppers or Brussels sprouts. 

It’s very versatile and everyone, even the non low carb crowd will devour this lovely cauliflower salad. Other potluck salads you might like; Cauliflower Mock Potato Salad, Spring Roll Salad, Cucumber Dill Salad, and Summer Confetti Cauliflower Salad. 

Roasted Cauliflower

If you’re not a fan of red onion of course you can leave it out. If you prefer different olives or another veggie please adapt as you think your family would enjoy. 

Roasting all veggies with some good quality extra virgin olive oil and seasonings is how this low carb recipe gets amazing flavors! 

It’s one of my families most favorite ways to enjoy all kinds of vegetables when I roast them. I know you might be tempted to skip the roasting step, but please trust me on this, you shouldn’t skip it because cooked cauliflower that’s been roasted is so much better than raw.

I will say it again, one more time,  YOU MUST NOT LEAVE OUT THE MOST IMPORTANT STEP for this salad. The large florets NEED to roast.

The flavor of roasted cauliflower is beyond amazing and so much tastier than adding it raw in this salad. While you’re at it, you could make this a double batch and freeze in individual portions for an easy way to meal plan ahead!

Can I use Cauliflower Rice Instead?

If you really don’t want to roast the cauliflower florets for this cauliflower salad recipe, you could use cauliflower rice. I would recommend grating a fresh head of cauliflower using a food processor.

I think fresh is best because frozen cauliflower rice tends to hold a lot of moisture and will water down the flavors of the dressing.

I Don’t like Lemon what else can I use?

If you’re not a fan of lemon dressing, you can swap it with the same amount of red wine vinegar. 

Make this a Main Course

An excellent choice to increase protein for this vegetarian salad is to add some cooked grilled chicken, or grilled steak tips or even canned tuna or canned salmon will work for a complete meal.

Just 6 g net carbs per serving for just the salad as is. If you add protein to make it a main dish, you will need to add the nutritional amount to what you see below on my printable recipe card. 

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Greek Salad

Goddess Green Salad

Cucumber Dill Salad

Avocado Tomato Salad

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

​Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Print

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 4 cups cauliflower florets
• 3 tablespoons olive oil
• 1 cup cherry tomatoes sliced
• 1/4 cup red onion sliced
• 1/4 cup kalamata olives
• 4 ounces feta cheese crumbled
• 1/4 cup fresh basil chopped

Dressing

• 1/4 cup lemon juice
• 1 lemon zested
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 cloves garlic minced
• 1/4 cup extra virgin olive oil

Instructions

• Preheat oven to 425 degrees F.
• Lay cauliflower florets on a baking sheet.
• Toss with 3 tbsp oil and stir to coat well.
• Bake 45 minutes. Set aside to cool.
• In a large bowl add the cooled cauliflower, tomatoes, onion, olives, feta and basil.
• Whisk the dressing ingredients together in another bowl.
• Toss the dressing over the cauliflower salad and mix well.
• Serve immediately or keep refrigerated in an airtight container until ready to serve, up to 3-4 days.

Video

Notes

This recipe was first published in May 2015 and updated with video in June 2019.

Net Carbs: 6g

Nutrition

Serving: 1cup | Calories: 227kcal | Carbohydrates: 7g | Protein: 4g | Fat: 21g | Saturated Fat: 5g | Cholesterol: 16mg | Sodium: 515mg | Potassium: 285mg | Fiber: 1g | Sugar: 3g | Vitamin A: 275IU | Vitamin C: 42.7mg | Calcium: 117mg | Iron: 0.7mg

The post Easy Low Carb Keto Mediterranean Cauliflower Salad appeared first on Sugar-Free Mom.

Homemade Salsa versus Store-Bought Salsa

Salsa is the BEST invention ever…. hands down! Buying store-bought salsa is so convenient I know, I’ve done it!  I love the stuff and so does my family! BUT I was sick of buying a jar a week. 

I always get inspired when we head to our favorite Mexican restaurant and they make the homemade guacamole right at the table for you and then give you that fresh salsa! Just simple ingredients but they pack a flavor punch! I finally decided to make my own great recipe for the best salsa. 

I scoured the internet looking over fresh salsa recipes from Giada, Paula Dean and Ree Drummond. I mixed up what I liked and what I knew my family liked, then changed some of the fresh ingredients and added some other things to make it my own easy blender salsa recipe that pleased everyone.

The good news is that my recipe card gives you instructions to make it either a chunky salsa or a smooth low carb salsa that is typical of what you would enjoy at a restaurant. 

Homemade Chunky Keto Salsa Recipe

These pictures are using some fresh plum tomatoes and it was super tasty. You could also use Roma tomatoes. In fact my husband prefers using only fresh tomatoes. 

Whole tomatoes can be a hit or miss at the grocery store in the winter as far as ripeness and taste so I convinced him it would still be just as good using canned. He was skeptical, but actually loves it just as much, if not a little more!

I love it for the simple fact that canned tomatoes last forever in your pantry which means you can make this easy salsa any time. 😉 Perfect for Super Bowl Sunday or any night you decide to enjoy some Keto Mexican Recipes!!

To keep the texture chunky just process it only a few times.

Homemade Restaurant Style Salsa

This is our favorite salsa recip,e but it is only mildly spicy because my family can’t handle too much heat.

If you want spicy salsa, you can keep the seeds and membrane in the fresh jalapenos and then you get a lot more heat and spice from it. You could also add some chipotle pepper or green chiles as well.

I love me some chunks of tomato in my chunky fresh salsa, but the kids prefer smooth salsa, so the next time I made it I processed it about 10 times to get it to their liking. Mexican restaurants salsa is more pureed not chunky. 

Do what you like, is what I say!

It makes a lot but we want a lot because we eat this easy recipe up pretty quickly in my house. 

I top this flavorful fresh tomato salsa on many things, like our favorite keto tacos, breakfast burrito, keto carnitas, taco casserole and sometimes even in a taco salad!

My kids of course eat it up with crunchy tortilla chips. I buy the Siete brand as they are made with Cassava flour and use avocado oil instead of canola or soybean oil.

Zero Carb Tortilla Chips

If you want very low carb keto homemade tortilla chips, I recommend purchasing egg white wraps and simply toasting them. 

Here’s how to make low carb chips:

I cut the egg white wraps into triangles, then spray with avocado oil cooking spray on both sides and add a sprinkle of Redmond Real Salt on both sides.

I air fry at 400 degrees F for 3-5 minutes and flip over once. Not exactly the same as corn chips but pretty darn good enough when you’re following a keto diet and definitely delicious with the fresh flavors of my chunky homemade salsa recipe!

Can I make less Of this Easy Salsa Recipe?

My salsa recipe makes about 5 and half cup of salsa. You can certainly reduce this amount if it’s too much for your household. Once you click print below in the recipe card you will have an option to change the serving amount and nutritional data.

If you want to make a smaller batch of this amazing best keto salsa, skip the whole peeled tomatoes and just stick with the diced tomatoes in the salsa ingredients for this whole recipe and reduce the remaining ingredients by half. 

If using fresh tomatoes, you could also just use about 3 large ripe tomatoes instead of either of the cans of tomatoes.

Keto Mexican Food

It’s not too difficult to order keto friendly food at a Mexican restaurant. While tacos and burritos aren’t a great option since they include a flour tortilla, asking for fajitas is easy to customize for keto since the tortillas come on the side. 

Just skip the soft tortillas and enjoy the chicken, steak or shrimp with the peppers and onions and toppings like sour cream, cheese, guacamole.

Skip the rice and refried beans and you’ll be good to go! Skip the corn tortillas and bring your own pork rinds or ask for fresh bell peppers to dip into your salsa or guacamole!

Here’s a picture of the salsa more pureed and typical of restaurant style salsa, YUM either way!

Football Games Day -Super Bowl- Keto Food & Snacks:

​Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower 

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Cornbread Muffins

White Chicken Chili

​Cheesecake Brownies

Pecan Pie Brownies

Chocolate Chip Cookies

Can I freeze this salsa?

I haven’t tried freezing my salsa recipe only because it’s gone so fast in my house. But I do think it would be fine to freeze in an airtight container in the freezer for at least a month. 

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!

Best Homemade Salsa Recipe

Print

Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 16 servings

Calories 35kcal

Author Brenda Bennett

Ingredients

• 28 ounces canned whole peeled tomatoes drained
• 20 ounces canned diced tomatoes
• 1 cup chopped red onion or white onions, Vidalia is the one prefer
• 1 cup chopped red pepper
• 1 jalapeno membrane and seeds removed, chopped or serrano peppers
• 2 cloves chopped fresh garlic
• 1/2 cup chopped fresh cilantro
• 1 tbsp fresh lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1 tablespoon olive oil
• optional: chili powder

Instructions

• Place all ingredients in a food processor and pulse 5 times for chunkier salsa or up to 10 times for restaurant style salsa.
• Makes about 5 1/2 cups. I serve my salsa room temperature after blending it but refrigerate if you are making it ahead of time or ahead of game day. 
• Store leftover salsa in an airtight container in the fridge for up to 7 days. 

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

Serving: 1serving @ 4 ounces | Calories: 35kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 192mg | Potassium: 237mg | Fiber: 2g | Sugar: 4g | Vitamin A: 470IU | Vitamin C: 22mg | Calcium: 31mg | Iron: 1mg

The post Easy Homemade Low Carb Keto Restaurant Style Salsa appeared first on Sugar-Free Mom.

Homemade Pico de Gallo Recipe

Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa is a versatile condiment served in Mexican cuisine to enjoy with tortilla chips, fish tacos, fajitas and many other proteins.

Authentic pico de gallo is made with Roma tomatoes, white raw onion or yellow onion, fresh cilantro, jalapeno peppers and fresh lime juice.

The main difference between a store bought classic salsa in a jar and this raw salsa is that a good pico de gallo is an uncooked salsa. Chunky salsa in a jar is usually a cooked salsa.

You will never want store bought salsa again after trying this delicious pico de gallo!

White Onion versus Red Onion

Traditional pico de gallo recipe usually includes fresh white onion since it has a stronger bite than using red onion, but it can be harder to digest for some people, like myself, so red onion was my preference for this classic Mexican salsa.

Which Fresh Tomatoes are Best

When in season look for the best ripe tomatoes you can find at your local farmers market or grocery store. I found large Beefsteak tomatoes, but the classic recipe uses Roma tomatoes.

Fresh plum tomatoes or even cherry tomatoes would also be delicious.

Fresh Ingredients

Fresh Tomatoes– ripe red tomatoes (plum, cherry, Roma, Beefsteak)

Jalapeno pepper– jalapeno peppers are tolerable for most people as far as spice, but if you and your family really love spicy, serrano peppers would be great.

Fresh Garlic

Fresh limes

Fresh chopped cilantro

Cumin

Salt and pepper

How to Make Easy Pico de Gallo

Please view the recipe card at the bottom of this blog post for the exact ingredients and ability to print as well.

Seriously one of the easiest recipes you will ever make. Once you dice up the simple ingredients needed, you simply add them all to a medium bowl and toss together.

For best flavor and to allow the ingredients to marry, allow to chill in the refrigerator for 2-3 hours.

How to Customize This Low Carb Pico de Gallo

One of the best things about this easy pico de gallo recipe is how customizable it is. You can easily adjust the ingredients based on your taste preferences or dietary needs.

• For a milder version, reduce or omit the jalapeño peppers
• For more heat, swap in serrano peppers or leave the seeds in
• Add diced avocado for a creamy twist
• Mix in chopped cucumber for a refreshing, hydrating variation
• Add a pinch of smoked paprika for a subtle smoky flavor

This makes it perfect for anyone following a keto diet, low carb lifestyle, or sugar-free way of eating.

​Can You Make Pico de Gallo Ahead of Time?

Yes, but for the best flavor and texture, pico de gallo is best enjoyed within 24–48 hours.

If making ahead:

• Store in an airtight container in the refrigerator
• Drain excess liquid before serving if needed
• Add a squeeze of fresh lime juice before serving to brighten the flavor

Because this is a fresh salsa recipe, it will soften over time, but the flavor will continue to develop.

How to Serve Pico de Gallo

My favorite way to enjoy pico de gallo is with my low carb nacho tortilla chips, but I also love making burrito bowls using cauliflower rice, shredded chicken, avocado, sour cream and this fresh salsa recipe on top.

You can serve this chilled from the fridge or allow to sit a room temperature, it’s personal preference.

More Mexican dishes to serve with the best pico de gallo:

Instant Pot Chicken Tacos

Taco Soup

Chicken Carnitas

Instant pot Barbacao

Storage

Store leftover pico in an airtight container in the refrigerator for up to 2 days.

Health Benefits of Fresh Pico de Gallo

This healthy pico de gallo recipe isn’t just delicious—it’s packed with nutrients from fresh, whole ingredients.

• Tomatoes are rich in antioxidants like lycopene, which may support heart health
• Cilantro contains compounds that may help support detoxification
• Lime juice provides vitamin C and supports immune health
• Onions and garlic contain beneficial sulfur compounds that may support metabolism and overall wellness

Because this is a raw, uncooked salsa, you’re getting the maximum nutritional benefit from each ingredient.

Common Mistakes to Avoid

If you’ve ever made pico de gallo that didn’t turn out quite right, here are a few common mistakes to avoid:

• Using unripe or flavorless tomatoes
• Cutting ingredients too large or unevenly
• Skipping the resting time
• Adding too much lime juice (it should enhance, not overpower)
• Over-salting too early

Keeping these simple tips in mind will help you create the best homemade pico de gallo every time.

Easy Pico de Gallo Recipe

Print

Easy Pico de Gallo (Keto, Low Carb, Gluten Free)

Prep Time 9 minutes minutes

Servings 9 @ 1/3 cup

Calories 17kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 2 cups diced fresh tomatoes Roma or see notes above
• 1/2 cup diced red onion
• 1/4 cup fresh cilantro chopped
• 1 tbsp jalapeno pepper seeds removed, minced
• 1 fresh lime juiced
• 2 cloves garlic minced
• 1/2 tsp cumin
• 1/4 tsp salt
• 1/8 tsp pepper

Instructions

• Place all the ingredients into a medium bowl and toss together. Taste and adjust salt and pepper if needed. Refrigerate for 2-3 hours before serving.

Notes

Net Carbs: 3g per 1/3 cup serving

This post was first published in August 2022.

Nutrition

Serving: 1@ 1/3 cup | Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 87mg | Potassium: 155mg | Fiber: 1g | Sugar: 2g | Vitamin A: 492IU | Vitamin C: 10mg | Calcium: 13mg | Iron: 0.3mg

The post Easy Gluten Free Low Carb Keto Pico De Gallo Recipe 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

Print

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.

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.

Keto Cheddar Sausage Stuffed Bagels

These low carb keto cheddar sausage stuffed bagels are the ultimate high-protein, grain-free breakfast that’s easy to make, perfect for meal prep, and satisfying for the whole family.

Made with simple ingredients like coconut flour, mozzarella cheese, Italian sausage, and whey protein, these bagel bites are fluffy, cheesy, and incredibly filling-all while staying low in net carbs, under 2 grams. All nutritional info is at the bottom of this page.

If you’re looking for a keto snack, meal prep breakfast, or air fryer-friendly bagel alternative, this recipe is one you’ll come back to again and again.

Why These Low Carb Bagels Work

When it comes to creating recipes that actually support weight loss in midlife, it’s not just about being low carb-it’s about being high protein, satisfying, and sustainable.

These bagel bites check all the boxes:

• High protein for satiety and muscle support
• Low carb to help manage cravings and blood sugar
• Moderate fat (not overly high) for better fat loss in midlife
• Easy to prep ahead for busy weeks

This is exactly how I approach recipes now through my Midlife Macro Method-not extreme keto, but a balanced, sustainable approach that actually works.

Perfect for Meal Prep and Busy Weeks

If you’re anything like me, you want meals that you can make once and enjoy multiple times. 

My life is all about getting the most bang for my buck as far as time goes in the kitchen. I want to make it once, have a lot left over, to enjoy multiple times during the week.  These bagels are the perfect thing to make ahead on the weekend and store in the fridge for the week ahead.

These cheddar sausage stuffed bagels are ideal for:

• Meal prep breakfasts
• Grab-and-go snacks
• Feeding the whole family
• A quick reheat option during the week

Make a batch on the weekend, store in the fridge, and reheat when needed. They hold up beautifully and save you from decision fatigue.

Healthy, easy, make ahead, low carb, satisfying! And if you too have someone in your family with a nut allergy, this is perfect for them. If you have someone who doesn’t like coconut like my youngest son, no problem, they will never even taste it!

Ingredients for Cheddar Sausage Stuffed Bagels

• Eggs
• Sour cream
• Ground flaxseed
• Sea salt
• Baking powder
• Coconut flour
• Whey protein powder
• Shredded cheddar cheese
• Italian seasoning
• Garlic powder
• Italian sausage (casings removed, cooked and crumbled)

These ingredients create a fathead-style dough without almond flour, making this a great option for those needing a nut-free, gluten-free, low carb recipe.

Easy Swaps and Variations

This recipe is incredibly flexible depending on your preferences or dietary needs:

Protein swaps:

• Ground turkey or chicken instead of pork sausage
• Add cooked bacon for extra flavor

Dairy-free option:

• Use dairy-free shredded cheese
• Swap sour cream with coconut cream

Flavor variations:

• Add bagel seasoning for a classic bagel flavor
• Try onion powder or everything seasoning
• Add jalapeños for heat

Midlife Macro Tips for This Recipe

This recipe is Midlife Macro Approved, meaning it fits into a fat-loss focused approach for women in perimenopause and menopause.

Here’s how to use it effectively:

• Pair with a side of leafy greens or cruciferous vegetables
• Add extra lean protein if needed to hit your daily goals
• Keep fat moderate (this recipe already supports that balance)
• Use as a meal prep breakfast to avoid skipping protein

Remember: protein is key for satiety, metabolism, and maintaining muscle as we age.

Air Fryer Option

Yes, you can make these in the air fryer.

• Use silicone molds or a safe bowl
• Cook at 325°F for about 12–15 minutes
• Add cheese at the end and cook a few more minutes

This gives you a slightly crispier exterior while keeping the inside soft and cheesy.

Storage and Reheating

• Store in the fridge up to 4 days
• Freeze for longer storage
• Reheat in microwave (30–60 seconds) or air fryer

These reheat beautifully and keep their texture.

New Here?

If you’re new to my content, here’s what you need to know:

I’ve been sharing sugar-free, low carb recipes since 2011, but my approach has evolved-especially for women in midlife.

What worked in our 20s and 30s doesn’t always work anymore.

That’s why I created my Midlife Macro Method, focusing on:

• High protein
• Moderate fat (not extreme keto)
• Low carb for blood sugar balance
• Sustainable fat loss without restriction

If you’re ready for more support:

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

You don’t need to be perfect—you just need a plan that works for your life.

Low Carb Keto Cheddar Sausage Stuffed Bagels

Print

Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 12

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 12 eggs
• 1/3 cup sour cream
• 1/4 cup Ground Flaxseed
• 1/2 teaspoon sea salt
• 1 teaspoon baking powder
• 1/3 cup Coconut Flour
• 1 cup whey protein powder
• 1 cup shredded cheddar
• 1 teaspoon Italian seasonings
• 1 teaspoon garlic powder
• 8 ounces sweet Italian sausage casings removed, cooked, crumbled

Instructions

• Preheat oven to 350 degrees F.
• In a stand mixer blend the eggs and sour cream until combined.
• Whisk the flax, salt, baking powder, coconut flour and protein powder together in a bowl.
• Slowly pour dry mixture into wet in the mixer.
• Combine cheddar cheese with Italian seasonings and garlic powder in a small bowl.
• Stir in 1/2 of the cheddar cheese and seasoning mixture into the batter in the mixer.
• Grease 2 donut pans with olive oil cooking spray.
• Pour batter evenly into each.
• Spoon 1/2 of the cooked sausage crumbles into the batter of each.
• Sprinkle the rest of the cooked sausage crumbles over the top of each bagel .
• Bake for 20 minutes.
• Remove from oven and add the rest of the shredded cheese over each bagel.
• Bake another 5 minutes.
• Cool slightly then using a knife, loosen around the edges of each bagel and in the center.
• Enjoy warm or refrigerate and reheat for 30 seconds to a minute in the microwave.

Notes

Net Carbs: 1.9 g

Midlife Macro Approved! 

This recipe was first published in Jan 2016.

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 4.7g | Protein: 18.2g | Fat: 11.5g | Saturated Fat: 4.3g | Cholesterol: 215mg | Sodium: 464mg | Fiber: 2.8g | Sugar: 0.8g

The post Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe appeared first on Sugar-Free Mom.

Grain Free Irish Soda Bread (Low Carb, Sugar Free, Nut Free Option)

This Grain Free Irish Soda Bread is a delicious low-carb twist on the traditional Irish quick bread that’s often served around St. Patrick’s Day.

My version is keto friendly, gluten free, sugar free, and grain free, yet still delivers the rustic texture and slightly tangy flavor that makes classic soda bread so comforting.

When I first published this recipe back in 2015, sunflower seed flour wasn’t easy to find in grocery stores. So I created a nut-free Irish soda bread by grinding raw sunflower seeds in my food processor to make homemade sunflower seed flour.

Today, thankfully, sunflower seed flour is widely available, which makes this recipe much easier to prepare. No grinding required!

Simply use sunflower seed flour for a completely nut-free low-carb soda bread, or substitute almond flour if you don’t have nut allergies.

This updated method saves time while keeping the same hearty, satisfying results.

What Is Traditional Irish Soda Bread?

Traditional Irish soda bread is a simple quick bread made without yeast. Instead, it rises thanks to the reaction between baking soda and buttermilk, which creates bubbles that help the bread rise.  

Historically, soda bread became popular in Ireland during the 1800s because it was inexpensive and easy to make, requiring only a few basic ingredients.  

The most traditional recipes contained just four ingredients:

• Flour
• Baking soda
• Salt
• Buttermilk  

Modern versions—especially in the United States—often include additions like butter, eggs, sugar, or raisins.

My recipe keeps the rustic texture and flavor of soda bread, while making it grain free and low carb so it fits a keto lifestyle.

Why You’ll Love This Low Carb Irish Soda Bread

If you’re following a low carb, keto, or sugar-free lifestyle, traditional soda bread made with wheat flour simply doesn’t fit your macros.

This recipe solves that problem.

It’s:

✔ Grain free

✔ Gluten free

✔ Sugar free

✔ Keto friendly

✔ Low carb

✔ Nut free option

✔ St. Patrick’s Day perfect

And it still delivers the rustic, hearty loaf texture that Irish soda bread is known for.

It’s also a wonderful bread to serve alongside:

• soups
• stews
• corned beef and cabbage
• or simply toasted with butter.

Carbs in Traditional Irish Soda Bread

Traditional Irish soda bread is made with all purpose flour, buttermilk, salt and baking soda.

According to Cronometer, 1 slice, or about 60 grams has 165 calories, and 31.7 grams total carbs. Too high for a ketogenic diet and would kick you out of ketosis. 

Our low carb keto-friendly recipe for Irish soda bread has 7 grams total carbs per serving. Much better for a keto diet or low carb diet and would not kick you out of ketosis. 

Nut Free Irish Soda Bread

Here’s the thing about making a nut free, grain free Keto Irish soda bread: It will not be identical to traditional, but it will still be a delicious bread for your St. Patrick’s day celebrations. If you can get passed the fact it will be different in texture, you will love this recipe.

But the big deal about having a child with tree nut allergies is, I can’t use low carb flours like almond flour.

Nut-Free vs Almond Flour Options

One of the most common questions I get from readers is:

Can I make this bread with almond flour instead of sunflower seed flour?

Yes!

This recipe works beautifully either way.

Nut-Free Version

Use sunflower seed flour for a completely nut-free loaf.

This is perfect for:

• nut allergies
• school safe baking
• those avoiding almond flour

Sunflower seed flour gives the bread a hearty texture similar to whole-grain breads.

Almond Flour Version

If you don’t need a nut-free option, you can substitute fine blanched almond flour.

Almond flour creates a slightly softer crumb and lighter color.

Both versions are low carb and keto friendly.

Tools needed Low Carb Irish Soda Bread

Cast iron skillet– The one I used is 8 inches. It makes for a perfect round loaf.

You can use this cast iron skillet for a bunch of other keto recipes like my Deep Dish Cauliflower Pizza and my Keto Chocolate Chip Skillet Cookie Pie. 

Food Processor– This works wonderfully to chop nuts and seeds finely, making this nut free keto bread perfect in texture with a crusty exterior, with little effort on your part. 

Why I Love Sunflower Seed Flour

Sunflower seed flour has become one of my favorite nut-free low carb baking flours.

Benefits include:

• naturally grain free
• nut free
• gluten free
• mild flavor
• high in healthy fats
• good source of vitamin E and magnesium

It’s also a great option for people who enjoy keto baking but want a break from almond flour.

If you’ve ever ground sunflower seeds in a food processor before, you’ll appreciate how much easier this recipe is now that sunflower seed flour is readily available.

Ingredients for Keto Sugar Free Irish Soda Bread

To see the exact measurements, print this recipe and view the nutritional information, scroll to the bottom of this blog post to view the recipe card.

sunflower seeds raw, unsalted (if you don’t have a tree nut allergy, you can swap this with almonds or almond meal)

ground flaxseed

coconut flour

Sweetener granulated

baking powder

salt

butter cold unsalted (coconut oil could also be used to make this a paleo bread)

large eggs

unsweetened coconut milk ( or heavy cream or you could also swap with almond milk if no nut allergies)

optional; raisins or currants

Tips for Perfect Soda Bread Texture

Soda bread is very different from yeast bread.

Because it relies on baking soda instead of yeast, the dough should be handled very gently.

Traditional soda bread dough is typically mixed quickly and shaped into a round loaf without kneading.  

Some tips for success:

• Don’t overmix the dough

• Shape into a rustic round loaf

• Score the top before baking

• Bake immediately after mixing

The classic cross cut on top of soda bread is both decorative and practical—it allows heat to penetrate the loaf during baking.

Perfect for St. Paddy’s Day

Irish soda bread is one of the most iconic foods served for St. Patrick’s Day celebrations.

If you’re celebrating but still want to stay low carb, this recipe is the perfect addition to your table.

Serve it with:

• Irish stew
• corned beef and cabbage
• grass-fed butter
• or toasted with cream cheese.

How to Store Grain Free Soda Bread

Because this bread doesn’t contain preservatives or wheat gluten, it’s best enjoyed within a couple of days.

Storage tips:

Room temperature: up to 2 days

Refrigerator: up to 5 days

Freezer: up to 2 months

Slices can also be lightly toasted to bring back the texture.

St. Patrick’s Day Low Carb Recipes

Keto Low Carb Irish Soda Bread Muffins

Reuben Cabbage Rolls

Instant Pot Keto Corned Beef and Cabbage

Keto Irish Soda Bread

Print

Easy Low Carb Nut Free Keto Irish Soda Bread Recipe

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 12 servings

Calories 198kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups sunflower seed flour or raw, unsalted sunflower seeds
• 1/2 cup ground flaxseed
• 2 tablespoons coconut flour
• 1/4 cup Monk Fruit Allulose sweetener granulated
• 2 teaspoon baking powder
• 1/2 teaspoon salt
• 2 tablespoons butter cold unsalted
• 2 eggs
• 1/4 cup unsweetened coconut milk

Optional

• 1/4 cup raisins or currants

Instructions

• Preheat oven to 350 degrees.
• (Only needed if you are using sunflower seeds. Grind the sunflower seeds in a food processor.)
• Add the sunflower seed flour, flaxseed, coconut flour, sweetener, baking powder (or soda) and salt in a food processor and process to combine.
• Pulse in the butter.
• Add ingredients, eggs and coconut milk.
• Remove dough and transfer to a bowl.
• Mix in raisins or currants.
• Wet hands to form shape and place in a greased cast iron skillet.
• Score a cross in the top of the loaf and bake 30 minutes.
• Reduce the temperature to 325 and bake another 5-10 minutes or until golden on top.
• Allow to cool before slicing with a serrated knife.

Video

Notes

Net Carbs: 3g

This recipe was first published in March 2015 and updated with video in March 2020. 

If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.

Nutrition

Serving: 1serving | Calories: 198kcal | Carbohydrates: 7g | Protein: 7g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 32mg | Sodium: 126mg | Potassium: 235mg | Fiber: 4g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 0.5mg | Calcium: 52mg | Iron: 1mg

The post Easy Low Carb Nut Free Keto Irish Soda Bread Recipe appeared first on Sugar-Free Mom.

Best Keto Coconut Flour Bread Recipe

This is a quick bread, meaning no bread machine is needed. It is a low carb bread recipe of your dreams! No, I mean it, this is the best keto bread made with the use of coconut flour, you will ever find on the internet and perfect for a keto diet.

None will compare, not even an almond flour bread recipe! You probably have all the ingredients need to make this easy low carb bread!

 Keto Bread versus Cloud Bread

Following a low-carb diet now for the last 5 years has led me to the deepest desire to make a real sandwich bread. The biggest struggle with making a keto bread is that in my home, my youngest has a tree nut allergy and almond flour isn’t something I can use.

Learning to work with coconut flour has been challenging to say the least, but with the right amount of liquid, masterpieces can happen and this low carb bread is one of them!

The biggest difference with this bread and my  Cloud Bread recipe is that it has substance. While the cloud bread is low carb, many people find it to have an egg taste.

It is great for making Cloud Bread French Toast, I felt it wasn’t quite right for typical sandwiches I was hoping for, it’s very airy and light. So the experimenting with coconut flour has continued for quite a few years.

Low Carb Bread versus Traditional Bread with Gluten

The biggest issue and challenge with low carb bread recipes is always the lack of using gluten which comes from refined flours.

Since there’s no refined flours, wheat flour and no gluten in this recipe, replicating that chewy bite, soft airy texture and melt in your mouth flavor, has to be created in some other way.

I’ve done this with xanthan gum and aluminum free baking powder. This combination, plus a little bit of fiber from ground flaxseed is what makes this low carb bread resemble that texture you might remember from your prior carb eating.

Soft Pliable Coconut Flour Bread

A little bit of toasted sesame seeds on top before baking and this was the most amazing sandwich I’ve enjoyed in years! I couldn’t wait to finish the photos so I could devour it!

Most often when baking a bread with a 1/2 cup of coconut flour, it’s quite dense, almost pound cake style. Many people who have tried coconut flour recipes think they hate coconut flour.

It’s not the case in this recipe! It’s the flaxseed that makes this perfect I think!

I recently made this Low Carb Flax Meal Bread and that’s what gave me the idea to add some flax to this bread. The Flax Meal bread uses almond flour and has dairy in it so both of my kids can’t enjoy that gluten-free recipe. I knew I had to develop something for my kids to enjoy as well and this one is it!

How to Make Dairy Free Coconut Flour Bread

This coconut flour bread recipe can be made paleo simply by the heavy cream swap I mention in the recipe. My daughter has been having some issues with her stomach and dairy seems to be the culprit.

So for a time now I’ve got plans to deliver more paleo recipes since my dear daughter is so sad about the loss of her beloved cream cheese, sour cream, and basically any cheese for that matter.

She’s especially sad about the Keto Fathead Low Carb Cinnamon Rolls she loves that I make. I don’t know if I can make those dairy free, but I may certainly try for her sake!

More Keto Bread Recipes:

Dairy Free Cloud Bread

Dairy Cloud Bread Loaf

Keto Sub Rolls

Low Carb Keto Bagels

Storage Tips Keto Bread

Obviously a homemade loaf of bread doesn’t have all the artificial ingredients that make store bought, regular wheat bread on shelves has so it won’t last as long as they do. After this keto coconut bread is cooled completely on a cooling rack, you can slice it and wrap it in aluminum foil.

If you plan to eat it over the next 2-3 days it can stay on the counter. If you think you’ll need a bit longer, you can store in the freezer wrapped well in an airtight container, with parchment between the slices. Then pull out the slices you want in the morning and toast.

You can do the same in the refrigerator and the bread should last up to 7 days refrigerated.

Store in airtight container:

Freezer: parchment between slices

Counter: 2–3 days

Refrigerator: up to 7 days

Best Tips for Keto Bread made with Coconut Flour!

A few notes: If you have chickens and very large eggs compared to store bought chicken eggs, you should use just 4-5 instead of 6.

This bread is not sweet although you see the sweetener in there. The slight hint of sweetness is needed in case you have a child like mine who can detect any coconut in a recipe.

Make sure your baking powder is aluminum free because it will cause most baked goods to turn green and have a tinny flavor.

I used an 8 by 4 (1.5 quart) loaf pan. If you use a 9 by 5, you won’t get the height I have in my photos.

If you love savory breads, try adding some onion and garlic powder to the mix!

Hope you enjoy this fantastic “bread”!

UPDATE: I’ve heard a lot of people say in comments it’s too much cinnamon so I reduced it by half when I made it again for our family and it was lighter in color than in my pics. I also reduced the sweetener by half and it tasted just fine, just a hint of sweetness.

I also made my slices thinner and adjusted the amount of slices you can get in this loaf, I’m updating the nutrition info for 14 slices as opposed to what it was originally as just 12 slices. I’m sticking by my decision to use 1 tsp of cinnamon as I just love it with the look of wheat bread.

Egg Size Matters

The eggs will always be a problem as far as size. If you use store bought eggs that say large, they are really small compared to eggs from chickens I have.

To make this easier on everyone I measured the small chicken eggs I’ve used and placed the amount in ounces to give you a better idea.

If you measure out the eggs you have and they are very large then you may only need 4-5. If after you’ve adjusted the egg amount and it still seems wet to you, reduce the oil to 1/3 cup. 

UPDATE MAY 28, 2018: I reduced the olive oil to 1/3 cup instead of the orginial recipe using 1/2 cup because a few comments mentioned it was still moist in the center. I also decided to just try water in place of the heavy cream or coconut milk.

BOTH of these changes have equalled perfect success! So whether to have the original recipe printed and that’s working fine for you or you decide to use the below recipes, now that I’ve changed a couple things, either will work just fine! And it reduced the net carb count per slice from 2 to 1 gram per slice!

IMPORTANT RECIPE UPDATE (2026)

After additional testing, I have updated this Easy Keto Coconut Flour Bread recipe to improve texture and simplify ingredients.

Originally this recipe used xanthan gum and sweetener. After testing:

• I replaced xanthan gum with unflavored beef gelatin
• I removed sweetener completely
• I tested whipping egg whites separately (no meaningful height difference)
• Texture is lighter and less dense
• Height remains comparable to original
• Flavor is cleaner and less eggy

The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.

If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method.

If You Don’t Want to Use Gelatin OR Xanthan Gum

Some readers prehttps://amzn.to/3PaTybyfer not to use gums or gelatin. Here are alternatives:

Psyllium Husk Powder (Best Structural Alternative)

Replace gelatin with:

1 tablespoon psyllium husk powder

This will:

• Increase elasticity
• Add chew like real bread
• Help prevent bread fall
• Slightly darken color

Use finely ground psyllium for best texture.

Extra Flaxseed Meal

Increase flaxseed meal to ⅔ cup and reduce coconut flour slightly (by 1 tablespoon).

This increases structure but may create a denser loaf.

Whipped Egg Whites

You can separate eggs and whip whites to soft peaks.

In my recent testing: Height difference was minimal.

So this step is optional.

This Keto Coconut Flour bread makes excellent:

• French toast
• Bread crumbs
• Bread pudding
• Thin slices for sandwiches

LOW CARB Keto COCONUT FLOUR BREAD

Print

Keto Low Carb Coconut Flour Bread

2026 Update: Originally this recipe used xanthan gum and sweetener. After testing: I replaced 1 tsp xanthan gum with unflavored beef gelatin, I removed sweetener completely, I tested whipping egg whites separately (no meaningful height difference) Height remains comparable to original. The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.

If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method. Nutrition info is updated for 12 slices.

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 12 @1 slice

Calories 137kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Bread Batter

• 6 eggs or 1- 1/4 cup total (room temperature)
• 1/3 cup olive oil or coconut oil or butter
• 1/3 cup water or heavy cream or coconut milk
• 1/2 cup coconut flour
• 1/2 cup ground flaxseed
• 1 tbsp baking powder aluminum free
• 2 tsp ground cinnamon
• 1/2 tsp salt
• 2 tbsp sesame seeds optional

Bloom Gelatin

• 2 tsp gelatin
• 2 tbsp water

US Customary – Metric

Instructions

• Preheat oven to 375 degrees F. 
• Line a 1.5 Quart (8 by 4) loaf pan, with parchment paper.
• Sprinkle 2 teaspoons gelatin over 2 tablespoons cool water. Let sit 5 minutes. Warm gently until just melted and stir to remove lumps. Set aside.
• In a stand mixer place the wet ingredients: eggs, oil, water or milk and blend until combined. 
• Add the remaining dry ingredients to the mixer and blend until incorporated. Drizzle in the cooled gelatin, mix to combine and pour the batter into the loaf pan.
• Sprinkle optional toasted sesame seeds on top of loaf if desired.
• Bake for 10 minutes then reduce temperature to 350°F and bake another 35-40 minutes, or until: Toothpick comes out clean. Center is set.
• Allow to cool for 30 minutes before removing to a wire rack. 
• Cool completely before slicing into 12 slices.

Storage

• Store in airtight container:

  Counter: 2–3 days

  Refrigerator: up to 7 days

  Freezer: parchment between slices

Video

Notes

2 g Net Carbs per slice

My original recipe was first published in 2017. For the directions I left them as is, not separating the eggs, but for the youtube video, you will see this option. 

Midlife Macro Approved

Nutrition

Serving: 1slice | Calories: 137kcal | Carbohydrates: 5g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 61mg | Potassium: 103mg | Fiber: 3g | Sugar: 0.3g | Vitamin A: 1IU | Vitamin C: 0.01mg | Calcium: 47mg | Iron: 0.1mg

The post Best Easy Low Carb Keto Coconut Flour Bread recipe appeared first on Sugar-Free Mom.

Keto Low-Carb Caramel sauce

If you’ve been searching for the best keto caramel sauce that tastes like traditional caramel sauce made with real sugar- but without the blood sugar spike-this is it.

This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe is rich, buttery, smooth, and deeply golden with that classic deeper brown caramel flavor you love.

It’s made with simple ingredients, ready in a short time, and perfect for anyone following a keto diet, low carb diet, Atkins diets, or just reducing actual sugar.

Unlike traditional caramel sauce made with white sugar, brown sugar, or table sugar, this homemade keto caramel sauce uses a low carb sweetener that keeps net carbs low while delivering that true caramel flavor.

Let’s make the perfect keto caramel sauce.

Why You’ll Love This Sugar-Free Caramel Sauce

Caramel is one of those delicious toppings that instantly elevates a dessert.  

But traditional caramel sauce is made with real sugar and malt extract, which causes a rapid rise in blood sugar and doesn’t align with a low-carb diet.

Whether drizzled over vanilla low carb ice cream or over French Toast, waffles or, or pancakes or to dip with some fresh berries, it’s comfort food.

Some of you might even enjoy this in your morning coffee!

Making a keto caramel sauce is super easy and requires just some basic ingredients like butter and cream. Any low carb sweetener will work for this recipe, but please read below for the one I think works best! 

This version:

• Has just 1 gram net carbs per tablespoon
• Uses no white sugar or brown sugar
• Is made with heavy cream and unsalted butter
• Thickens beautifully without a candy thermometer
• Stores easily in a mason jar or glass jar
• Reheats perfectly
• Works for keto dessert recipes and low carb recipes

It’s truly a friendly caramel for midlife macros and anyone watching grams of carbs.

MICROWAVE SALTED CARAMEL SAUCE

I adapted this easy recipe for keto caramel sauce from my cookbook , Naturally Keto, which uses a few more ingredients for that perfect caramel flavor, but I wanted to make this recipe a little bit easier with less ingredients.

If you prefer to use the microwave rather than have to stand over the pot on the stove, check out my Keto Microwave Salted Caramel Sauce recipe. 

TOOLS TO MAKE KETO CARAMEL SAUCE

Medium sized sauce pan– If you’re in the market for a really good, non-toxic pan, this stainless steel one is the way to go. 

Large wooden spoon– I stopped using plastic spoons a long time ago, when I learned about all the toxins that can leach when heating. Now all I use are wooden spoons!

Mason jar– I use different sized mason jars for just about everything. To store things in like my Keto Gummy Bears and to keep my ingredients fresh in the fridge, like for my baking soda and my Keto Cereal and Granola. 

Best Keto Sweeteners for Caramel Sauce

Not all keto sweeteners behave the same when heated over medium heat.

Monk Fruit Allulose Blend

My favorite option. It browns beautifully and mimics traditional caramel sauce texture. It doesn’t crystallize like erythritol sweeteners and gives a deeper brown color.

Allulose (Granulated or Liquid)

Allulose works very well because it caramelizes similarly to real sugar. If using half allulose and half monk fruit, that works too.

Erythritol Sweeteners

Due to recent discussions around erythritol sweeteners and adverse reactions in high amounts, I’ve updated older recipes to favor monk fruit allulose blends instead.

Avoid using a popular low carb sweetener that doesn’t caramelize -it won’t produce the best way to achieve caramel flavor.

Obviously this keto caramel sauce is good on everything and anything for dessert! My Butter Pecan Ice Cream would be a delicious as well as my Crustless Vanilla Cheesecake!

This recipe is just enough to use for my new Keto Instant Pot Cheesecake that serves 8!

Storage Tips

If it thickens too much, add a little bit of heavy cream and stir.

Store in a glass jar or mason jar.

Keep in an airtight container in the fridge.

Lasts up to 2 weeks.

Reheat in microwave for 30 seconds or warm gently in a sauce pan over low heat.

Midlife Macro Note

Traditional caramel sauce made with actual sugar is high in total carbohydrate and spikes blood sugar.

This version keeps total carbohydrate and net carbs low, making it supportive for fat loss while still enjoying dessert in small amounts.

Because it’s rich from heavy cream and butter, a tablespoon goes a long way, but yes this can be enjoyed on my midlife macro program.

Can I use coconut milk instead of heavy cream?

Yes. Full-fat coconut milk works well for dairy-free caramel sauce.

Does this taste like traditional caramel sauce?

Yes. Thanks to allulose, it develops a deeper brown and authentic caramel flavor similar to real sugar caramel.

Why did my sauce crystalize?

If you used erythritol sweeteners, they tend to crystalize after refrigeration. Reheat gently to dissolve.

Can I use half allulose?

Yes — half allulose and half monk fruit works beautifully.

Do I need a candy thermometer?

No. This is an easy recipe that does not require precise candy temperature.

With simple ingredients, a medium sauce pan, and about 15 minutes, you can make homemade keto caramel sauce that rivals traditional caramel sauce — without impacting blood sugar.

Whether you’re topping vanilla ice cream, drizzling over cheesecake, or adding it to your favorite keto dessert, this is truly the best keto caramel sauce for anyone living a low-carb diet lifestyle.

SUGAR FREE KETO CARAMEL SAUCE

Print

Sugar Free Keto Caramel Sauce

This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe proves you don’t need white sugar, brown sugar, malt extract, or actual sugar to create rich caramel recipes.

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Servings 12 tablespoons

Calories 84kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 6 tablespoons butter
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 cup heavy cream
• pinch salt
• 1 teaspoon caramel extract

Instructions

• Place the butter in a medium sized sauce pan over low heat, once melted whisk in the sweetener and cook for 3-4 minutes until nicely browned.
• Pour in the heavy cream and salt and bring to a boil, then simmer for 8-10 minutes until mixture starts to thicken. Once the mixture coats the back of a spoon and is reduced by half, it's done.
• Remove from the heat and stir in the caramel extract.
• Taste and adjust sweetener if needed. Use immediately and/or store in a glass mason jar in the fridge. Reheat in the microwave for 30 seconds.

Notes

This recipe was first published in Jan. 2021.

Nutrition

Serving: 1tablespoon | Calories: 84kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 50mg | Potassium: 2mg | Sugar: 1g | Vitamin A: 175IU | Calcium: 2mg | Iron: 1mg

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

How my High-Protein Keto Rolls turned into a single serving

Sometimes the best recipes don’t start with a plan.

They start with hunger.

This one came together on a very real, very relatable day. I came home after a workout, I was hungry now, and I needed something that felt like a real breakfast, not just a snack. I didn’t want to cook a full meal, I didn’t want to pull out a bunch of ingredients, and I definitely didn’t want to wait.

That’s when this single-serve high-protein keto roll experiment happened and honestly, I didn’t expect it to work as well as it did.

What surprised me most wasn’t just that it worked… it was that it turned into something I immediately wanted to make again.

The Original Recipe That Started It All

This great recipe exists because of the original batch recipe.

My High-Protein Fluffy Keto Low Carb Rolls (makes 6 rolls) have been doing incredibly well on Instagram and Facebook because they taste like regular bread rolls with gluten!

So many of you have been making them, tagging me, leaving comments, and sharing your photos. That feedback is always what pushes me into the kitchen to keep testing.

The original recipe:

• Makes 6 fluffy keto bread rolls
• Uses egg white protein powder for structure
• Has no almond flour, coconut flour, wheat flour, or psyllium husk powder
• Delivers about 12 grams of protein per roll

They’ve been used as hamburger buns, breakfast sandwiches, dinner rolls, and even toasted with melted cheese. Seeing how versatile they are made me wonder…

Could I make just one?

Why I Wanted a Single-Serving Version

Here’s the thing I know many of you relate to- sometimes you don’t need six rolls.

You need one roll.

One roll that:

• Fits a low-carb diet or keto diet and Midlife Macros™
• Has enough protein to actually satisfy you
• Doesn’t spike blood sugar
• Can be made in 10–15 minutes
• Doesn’t require pulling out a food processor

I wanted something closer to a keto biscuit/ roll / keto bun hybrid, but without fathead dough, mozzarella cheese, or cream cheese baked into the batter.

Just eggs.

And protein.

The After-Workout Experiment

I had just gotten home from working out, and I could feel that familiar hunger creeping in, the kind where waiting too long usually leads to poor choices.

I grabbed:

• One egg
• Egg white protein powder
• Plain nonfat Greek yogurt (instead of sour cream)
• Baking powder

That was it. No almond flour, coconut flour, mozzarella cheese, or psyllium husk powder.

I separated the egg, used a milk frother to whip the egg white (it didn’t form stiff peaks, more like frothy milk foam), mixed the yolk with the protein powder and yogurt, folded everything together, and crossed my fingers.

Instead of turning on the oven, I reached for the air fryer. But you could also just bake in a regular preheated oven, it will just take a bit longer.

Turning It Into the Perfect Breakfast

This is where it went from “successful experiment” to I need this again tomorrow.

I popped the sliced roll into the toaster on a regular setting until lightly golden.

Then I topped it with:

• 1 tablespoon cream cheese per side
• Smoked salmon
• Capers
• Homemade pickled onions

It tasted like something you’d order at a café-but it fit my Midlife macros, my low-carb lifestyle, and my post-workout hunger.

This is the kind of breakfast that keeps blood sugar stable, delivers enough grams of protein, and actually feels satisfying.

Nutritional Information is all on the printable recipe card at the bottom of the page

For the single roll alone:

• Around 12 g protein
• About 1 grams of carbs

When you add eggs, cream cheese, or smoked salmon, you can easily hit 20–30 grams of protein, which is ideal for midlife metabolism and muscle support.

This is exactly why I love recipes like this- they’re flexible. You can build them around your favorite fillings:

• Eggs and bacon for Breakfast sandwiches
• Keto dinner rolls with any main entree
• Cream cheese with smoked salmon

Why I Love Sharing the Process

Some of my favorite recipes on SugarFreeMom.com came from moments just like this- real life, real hunger, and a little curiosity.

I love showing you not just the polished recipe, but how a recipe comes to be. Because that’s how confidence in the kitchen is built.

If you love this single-serve version, the delicious recipe for the original 6-roll recipe is still my go-to when I want meal prep, family dinners, or freezer-friendly keto bread rolls.

Both have a place.

And sometimes… you just need one roll.

Can I Swap the Greek Yogurt for Cottage Cheese?

Yes, you can, but the texture will be different.

This swap works best if you understand why Greek yogurt behaves better in this recipe.

Plain Greek yogurt is:

• Thick and smooth
• Low in moisture
• Evenly distributed when mixed

That’s why it helps create a lighter, more stable biscuit texture in a single-serve, high-protein recipe like this.

What Happens If You Use Cottage Cheese Instead?

If you use cottage cheese as-is

• The batter will be wetter
• The biscuit may be more eggy
• The center may take longer to set
• Texture will be softer and less uniform

This is because cottage cheese contains more liquid and curds, which don’t blend smoothly on their own.

If someone really wants to swap it, this is the best approach:

• Use full-fat or low-fat cottage cheese
• Blend it first until completely smooth
• Measure the same amount: 1 tablespoon
• Expect a slightly denser, more custard-like biscuit

Even blended, cottage cheese will still produce a less fluffy result than Greek yogurt, but it will work.

Lazy Method (No Egg Separation)

If you don’t want to separate the egg or whip the egg white, you can absolutely make this high-protein keto biscuit using a simpler, mix-and-bake method. Just know that the texture will be denser, not as light as the whipped version.

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?  

Can I Use Whey Protein Instead of Egg White Protein?

Yes — but the best choice depends on how you’re making it.

When I tested this recipe with unflavored whey protein, it worked beautifully in the mini waffle maker. The texture was soft, tender, and perfect for protein waffles.

However, for the air fryer roll version, I still recommend using unflavored egg white protein powder.

Here’s why:

• Egg white protein gives more structure and lift.
• It creates a firmer, more bread-like texture.
• It holds its shape better in the air fryer.
• It slices cleanly for sandwiches.

Whey protein is softer and more delicate. In the waffle maker, that’s perfect. In the air fryer roll, it can be slightly too tender and won’t rise the same way.

Here’s the simple breakdown:

Air fryer roll → Egg white protein is best

Mini waffle maker → Whey protein works great

Want the most structure? → Use egg white protein

Want quick and easy waffles? → Whey is a great option

Both versions keep the protein high and fit beautifully into my Midlife Macro Method, especially for midlife women who need adequate protein to protect muscle while keeping fats moderate.

Can I Make This in a Mini Waffle Maker Instead of the Air Fryer?

Yes — and it’s FAST.

A reader shared that she skipped the air fryer and poured the batter into a Mini Dash Waffle Maker — and made two small waffles instead.

So of course I had to try it.

It worked perfectly.

Here’s how:

1. Preheat your mini waffle maker.
2. Pour half the batter into the center.
3. Cook 2–3 minutes (until golden and set).
4. Repeat with remaining batter.

You’ll get:

• Two small protein waffles
• Crispy edges
• Soft interior
• Ready in minutes

This method is quicker than the air fryer and perfect when you want something toast-able or for sandwiches or topped with cream cheese, strawberry jam, eggs, or avocado.

Macros for these two waffles using the unflavored whey protein, egg and plain Greek 2% yogurt is: Calories: 136, Protein: 17g, Carbs: 2g, Fat: 6g

Easy Air Fryer Single Serve High Protein Keto Bread

Print

Easy Air Fryer Single Serve High Protein Keto Roll

This easy single serve high protein keto bread is made in under 10 minutes and has 12 grams of protein and just 1 total g of carbs!

Prep Time 2 minutes minutes

Cook Time 8 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 1 roll

Calories 104kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 large eggs separated, room temperature
• 1 tablespoon plain nonfat Greek yogurt
• 1 tablespoon unflavored egg white protein powder
• 1/4 teaspoon baking powder
• pinch salt

Instructions

• Place the egg white in a small bowl and use a milk frother to whip it.

  Note: It will look more foamy/frothed (like milk foam) rather than classic stiff peaks — that’s totally fine and still works for this single serving. Set aside.
• In a separate bowl, whisk together: Egg yolk, Greek yogurt, Egg white protein powder, Baking powder, Salt (if using) Mix until smooth.
• Gently fold the frothed egg white into the yolk mixture. It won’t fully disappear — that’s normal. Just fold until combined.

Air Fryer Method

• Preheat air fryer to 325°F

  Line a shallow 8 ounce ramekin with parchment or liner. Lightly grease the parchment.

  Air fry 8-10 minutes. Check center.

  Return to air fryer for 1- 2 more minutes if needed. Rest 2 minutes before removing.
• Let cool 1–2 minutes. Slice in half. Toast on a regular toaster setting until lightly golden.

Oven Method

• Air fryers cook hotter and faster than conventional ovens, so the oven temperature needs to be slightly higher to achieve the same result.

  Preheat oven to 350°F. Bake for 14–16 minutes.
• Store in an airtight container in the fridge for up to 3 days. (Let the roll cool completely before storing to prevent condensation.)

Mini Dash Waffle Maker

• Preheat your mini waffle maker.

  Pour half the batter into the center.

  Cook 2–3 minutes (until golden and set).

  Repeat with remaining batter.

Video

Notes

Midlife Macro Approved!

Nutrition

Serving: 1roll | Calories: 104kcal | Carbohydrates: 1g | Protein: 12g | Fat: 5g | Saturated Fat: 0.02g | Monounsaturated Fat: 0.01g | Cholesterol: 1mg | Sodium: 587mg | Potassium: 122mg | Fiber: 0.02g | Sugar: 0.5g | Vitamin A: 1IU | Calcium: 60mg | Iron: 0.1mg

The post Easy Air Fryer Single Serve High Protein Keto Bread appeared first on Sugar-Free Mom.

Best High Protein Keto Rolls

If you’ve been around here for a while, you know cloud bread has been part of my kitchen for nearly a decade.

I first shared my original cloud bread loaf back in 2016, and over the years I’ve continued improving and adapting it based on real life, changing nutritional needs, and especially what works best for midlife women.

Each version I’ve shared has served a purpose — and today, I’m excited to introduce my newest and most balanced version yet:

Best Easy Fluffy Flourless High-Protein Keto Rolls and How They Compare to My Other Cloud Bread Recipes

These rolls are soft, fluffy, savory, and truly satisfying, with 12 grams of protein per roll and just 2 gram of carbs — without being overly high-fat or relying on fillers. All nutritional information is on the printable recipe card at the bottom of this page. 

Before we dive into the new recipe, let me walk you through how each cloud bread version is different and why you might choose one over another.

Why the Recipes Look Different (and Why That’s Awesome)

Each version of cloud bread I’ve created over the years uses slightly different protein sources and fats — and that’s why their texture and macros vary.

Some use whey protein powder, some use egg white protein powder, and some combine protein with dairy like cottage cheese for added richness and structure. Even the use of allulose in some recipes helps with color and texture without adding carbs.

My newest version — the Best Easy Fluffy High-Protein Keto Rolls — was born out of necessity (hello, vacation leftovers!) and built to be higher in protein while still delicious, fluffy, and low-carb.

Why These Keto Rolls Are NOT Like Fathead Dough or Yeast Breads

If you’ve ever made fathead dough, you know it relies heavily on melted cheese, often mozzarella and cream cheese, to create structure. While fathead dough has its place in low-carb recipes, it’s very different from these high protein keto rolls.

These rolls:

• Do not use melted cheese
• Do not rely on almond meal, almond flour, coconut flour, oat fiber, or flaxseed meal
• Do not use yeast or require a dough rise like yeast breads

Instead, this is a simple recipe built on real food ingredients — eggs, sour cream, and egg white protein powder — creating a soft crumb and light bread texture without gluten, wheat flour, or vital wheat gluten.

That’s why these are often described as the closest thing to regular bread without actually being bread.

No Psyllium Gels, No Gums, No Guesswork

Many low-carb bread recipes depend on:

• Psyllium husk powder
• Whole psyllium husk
• Xanthan gum
• Chia seeds
• Hot water activation

While those ingredients can work, they also require exact measurements and can lead to gummy or dense results — especially the first time you make them.

These keto bread rolls skip all of that.

There’s:

• No hot water
• No gel-forming fibers
• No need for a food processor

Instead, the structure comes from whipped egg whites and protein powder, making this a great way to achieve consistent results every time.

Wet Ingredients vs Dry Ingredients (Why It Matters)

This recipe works because of how the wet ingredients and dry ingredients are combined.

Wet ingredients include:

• Egg yolks (room temperature for best results)
• Sour cream

Dry ingredients include:

• Egg white protein powder
• Baking powder
• Onion powder
• Garlic powder
• Salt

Whipping the egg whites separately creates lift, while gently folding in the batter preserves air — resulting in keto bread rolls that bake up golden brown, fluffy, and sturdy enough for hamburger buns or hot dog buns.

Why Protein Powder Is the Key Ingredient

Not all protein powders work the same way in low-carb baking.

Across my cloud bread recipes, you’ll see:

• Whey protein used for structure and elasticity
• Egg white protein powder used for lift and clean texture

This particular recipe relies on egg white protein, making it:

• Ideal for those avoiding whey
• Easier to digest for some low carbers
• A high protein option without added carbs

Each roll contains 12 grams of protein, making these one of the best keto dinner rolls for blood sugar balance and satiety.

Bread Texture Without Wheat Flour or Almond Flour

Many readers ask how keto bread can work without:

• Almond flour
• Coconut flour
• Ground flax seeds

The answer is protein structure, not flour.

Protein powders firm up as they bake, creating a soft crumb that mimics traditional bread texture — without the blood sugar spike associated with regular bread.

This makes these rolls ideal for:

• A low-carb diet
• A ketogenic diet and carnivore diets
• Anyone watching grams of net carbs or blood sugar

Each roll has just 2 grams of carbs, making it a solid option for both keto buns and low-carb buns.

Storage, Next Time Tips, and Best Results

• Store rolls in an airtight container or aluminum foil lined with a paper towel on the counter for up to 5 days. Refrigeration will produce a sticky exterior and best toasted.
• Freeze for longer storage and reheat as needed
• Toasting improves texture and flavor the next time you eat them

For best results:

• Use room temperature eggs
• Don’t overmix once the egg whites are folded in
• Bake on a prepared baking sheet using silicone molds or parchment paper

Why I Created These Keto Rolls

These rolls were created the way so many of my best low-carb recipes are — out of real life necessity.

After coming home from vacation, I had:

• Eggs
• Sour cream
• No cottage cheese
• No market trip yet

So I adapted my sheet pan pancake method, adjusted the seasonings, and turned it into a savory, delicious recipe that works as:

• Keto buns
• Keto bread rolls
• A base for sandwiches
• A side for soups or dinners

Sometimes the best keto bread recipes aren’t planned — they’re created in the moment.

Cloud Bread Nutrition Comparison

 1. Original Low-Carb Cloud Bread Loaf

Best low carb bread for French Toast!

Key Ingredients

• Whole eggs + whipped egg whites
• Sour cream
• Whey protein powder — main protein source
• Baking powder + seasonings

Why this matters

• Whey protein gives structure and protein without adding carbs.
• Dairy (sour cream) adds moisture and richness.
• No added sweetener

2. Cottage Cheese Cloud Bread

Best Loaf for slicing and an easy keto bread recipe!

Key Ingredients

• Whole eggs + whipped egg whites
• Full-Fat Cottage cheese (blended smooth)
• Whey protein powder — added structural protein
• Egg white protein powder — additional protein + texture
• Allulose — for slight sweetness + color
• Baking powder + seasonings

Why this matters

• Combines two protein sources (whey + egg white protein) with cottage cheese for max protein and structure.
• Allulose helps browning and texture without raising carbs.
• Cottage cheese contributes moisture and dairy protein.
• I even created my own 2% delicious homemade keto cottage cheese recipe!

3. Dairy-Free Cloud Bread

Great recipe if you can’t have any dairy!

Key Ingredients

• Whole eggs + whipped egg whites
• Mayonnaise — fat & moisture
• Egg white protein powder — primary protein source
• Liquid allulose — sweetness + browning
• Baking powder + cream of tartar + salt

Why this matters

• No dairy at all — perfect for dairy sensitivities or elimination diets.
• Uses egg white protein powder instead of dairy proteins.
• Allulose helps with browning and a slight tender texture.

4. Best Easy Fluffy High Protein Keto Rolls 

“I came home from vacation with just eggs and sour cream in the fridge. No whey, no cottage cheese. Hubby was at the market, so I improvised by adapting my sheet-pan pancake method into these savory high-protein keto rolls.”

Key Ingredients

• Egg whites whipped to stiff peaks
• Egg yolks + sour cream
• Egg white protein powder — main protein boost
• Baking powder + onion & garlic powder + salt

Why this matters

• No whey protein used 
• Egg white protein keeps the rolls high in protein without gritty texture.
• The combination of egg white  + yolk batter gives lift and savory roll structure.

More Low Carb Buns you might enjoy:

Keto Hawaiian Sweet Rolls

Keto Brioche Stuffed Rolls

Cheesy Keto Air Fryer Rolls

Can I Swap the Egg White Protein Powder?

This is one of the most common questions I get with high-protein keto bread recipes, so here’s the honest answer based on testing in my own kitchen.

Yes — but with important differences

I tested this recipe using whey protein powder instead of egg white protein powder, and while it does work, the results are not identical.

When Using Egg White Protein Powder (Original Recipe)

• Rolls bake in 20–22 minutes
• Texture is lighter and fluffier
• Better lift and softer crumb
• More consistent rise

This is because egg white protein behaves like… eggs. It supports the whipped egg whites, helps trap air, and creates a true cloud-bread texture.

When Using Whey Protein Powder (Tested Swap)

• Rolls require longer baking time (28–30 minutes)
• Texture is denser and slightly heavier
• Less lift and less airy crumb
• Still delicious, but not as fluffy

Whey protein sets differently in baking. It firms up more quickly and doesn’t support air the same way egg white protein does, which is why the rolls need extra time in the oven.

Egg Size Matters (More Than You Think)

Another important detail: egg size affects the final texture.

• This recipe was tested using large eggs
• Using extra-large eggs can add too much moisture
• Using medium eggs may result in smaller rolls or less lift

If your eggs are on the larger side, you may need:

• A slightly longer bake time
• Or slightly smaller portions in the molds

Best Easy Fluffy Flourless High Protein Keto Rolls

Print

Best Easy Fluffy Flourless High Protein Keto Rolls

Whether you're on a keto diet, carnivore diet, low carb diet or just looking to add more protein each day, these fluffy high protein keto rolls are for you and don't taste like styrofoam! 

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 rolls

Calories 140kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated, room temperature
• 1 teaspoon white vinegar
• 4 ounces sour cream or 113 grams
• 1/2 cup unflavored egg white protein powder or see above for swaps
• 1/2 teaspoon baking powder
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/4 teaspoon salt
• everything bagel seasoning optional

Instructions

• Preheat oven at 325 degrees F and place a silicone hamburger mold on top of a 9 by 13 baking sheet pan.
• Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a blender or large bowl with sour cream and then remaining dry ingredients and blend until incorporated and a smooth batter forms.
• With the stand mixer on low speed, slowly pour in the egg yolk mixture into the whipped egg whites, until it's all incorporated.
• Pour the batter into the mold.
• Bake on the middle shelf of preheated oven for 20-22 minutes or until a toothpick or skewer stick in the center comes out clean.
• Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat by removing one or two from the freezer and microwaving for 30 seconds to 1 minute and then toast if desired.

Video

Notes

Here’s the video making it on Pinterest.

Nutrition

Serving: 1roll | Calories: 140kcal | Carbohydrates: 2g | Protein: 12g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 11mg | Sodium: 6mg | Potassium: 62mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 118IU | Vitamin C: 0.2mg | Calcium: 34mg | Iron: 0.1mg

The post Best Easy Fluffy Flourless High Protein Keto Rolls appeared first on Sugar-Free Mom.

You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)

I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.

This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.

Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.

And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like coconut flour, flaxseed, sour cream, eggs, and everything bagel seasoning.

If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:

Sugar and refined carbs are the real problem — not fat.

The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.

Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.

I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.

Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!

How My Body (and My Approach) Has Changed Over the Years

I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.

I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.

After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.

Then came blogging full-time.

You know the drill…

“Just a bite to test.”

“One more taste for texture.”

“It’s my job, right?”

Those little bites add up.

The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.

I truly believed I could just exercise it off.

Wrong.

Did. Not. Budge.

For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.

What Midlife Taught Me About Food, Fat, and Satisfaction

As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.

First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.

Second, I learned that satisfaction matters more than restriction.

What actually keeps me full, energized, and stable is:

• Healthy fats like extra virgin olive oil, avocado oil, coconut oil
• Adequate protein
• Low carb, whole-food ingredients that don’t spike blood sugar

This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.

So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.

Why You Don’t Have to Give Up Bread (Yes, Even Bagels)

One thing I want you to hear loud and clear:

You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.

This keto bagel recipe is a perfect example.

These bagels are NOT made using a fathead dough base which often uses almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.

BUT these still bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.

I’ve tested this recipe every which way:

• Swapping sour cream for heavy cream (too soft)
• More flaxseed meal, less coconut flour (not great flavor)
• More coconut flour, less protein (wrong texture)

This version is the best balance of taste, texture, and satisfaction I’ve found.

Will it taste like a white flour, sugar-laden bakery bagel?

No — and it’s not meant to.

But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.

The Perfect High-Protein, Low Carb Breakfast

Slice one of these bagels, toast it, add a little butter, and top it with:

• A fried or scrambled egg
• Some bacon or sausage

And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.

These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.

Low carb doesn’t mean deprived.

Healthy fats don’t need to be feared.

And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.

This recipe has stood the test of time for a reason.

Here are some other recipes you might like:

• Cream Cheese Stuffed Mini Bagels
• Cheddar Sausage Stuffed Bagels
• Egg Muffin Tops

Here’s the link to the donut pan I purchased for the recipe.

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?

Print

Easy Low Carb Keto High Protein Everything Bagels

Course Breakfast

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 12 bagels

Calories 134kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 12 eggs
• 1/3 cup sour cream
• 1/4 cup ground flaxseed
• 1/2 teaspoon sea salt
• 1 teaspoon baking powder
• 1/3 cup coconut flour
• 1 cup protein powder or 2- 1/4 scoops (86grams)

Seasoning Topping

• 1 teaspoon dried parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried minced onion
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/2 teaspoon sea salt

Instructions

• Preheat oven to 350 degrees.
• In a stand mixer with the paddle attachment add the eggs and sour cream and blend until combined well.
• In a large mixing bowl whisk the flaxseed, salt, baking powder, coconut flour and protein powder together.
• Slowly pour the dry ingredients into the wet in the stand mixer until incorporated.
• In a small bowl whisk the seasonings together for the topping. Set aside.
• Grease two 6 capacity doughnut pans liberally.
• Sprinkle about 1/4 teaspoon of the seasonings directly into each section.
• Pour batter evenly into each.
• Evenly sprinkle the rest of the seasoning mixture onto the batter of each bagel.
• Bake bagels for 25 minutes until golden brown.
• Cool slightly then remove from pan. Keep refrigerated until ready to toast and serve with your favorite toppings, or make a breakfast sandwich with a fried egg, and bacon!

Video

Notes

This recipe was first published in January of 2015 and updated with a video in 2017. 

Midlife Macros Approved!

Nutrition

Serving: 1bagel | Calories: 134kcal | Carbohydrates: 4.2g | Protein: 12.1g | Fat: 6.8g | Saturated Fat: 2.2g | Cholesterol: 188mg | Sodium: 279mg | Fiber: 2.5g | Sugar: 0.8g

The post Easy Low Carb Keto High Protein Everything Bagels appeared first on Sugar-Free Mom.

Savory Biscotti (Low Carb Parmesan Gruyère Biscotti)

When most people hear the word biscotti, they immediately think of something sweet — a crunchy cookie meant for morning coffee or dessert. But savory biscotti deserve just as much attention, especially if you follow a low-carb lifestyle or keto diet and want something crunchy that isn’t another cracker. 

My first savory biscotti is still very popular, my Savory Cheddar Herb Keto Biscotti which uses almond flour and cheddar and is crispy and delicious!

But for my new Italian Stracciatella soup I made for Christmas, I did not want to use a cheddar keto almond biscotti recipe. Since my youngest son has a tree nut allergy I also did not want to use almond flour.

That’s why these are nut free using sunflower seed flour, but feel free to swap with almond flour if you don’t have any nut allergies like us. 

These savory Parmesan Gruyère biscotti are one of my new favorite homemade biscotti recipes to make during the holiday season, serve alongside keto soup, or add to a charcuterie platter.

They’re crisp, deeply flavorful, and completely different from traditional biscotti made with wheat flour, or a sweet biscotti using sugar substitute, vanilla extract, or almond extract.

Why Savory Biscotti?

Traditional biscotti are twice-baked cookies made with wheat flour,  and usually sweetened with sugar, and nuts, often whole almonds or dark chocolate chips.

They’re delicious, but not ideal if you’re focused on weight loss, managing blood sugar, or following low-carb diets or want a savory biscotti with soup.

Savory biscotti flip the script.

They give you:

• A crunchy texture
• A sturdy dipper for soup
• A crisp cookie–style snack without sweetness
• Something satisfying to pair with savory meals

And when made correctly, they’re just as crunchy and satisfying as the real thing.

Naturally Low Carb — No “Keto Tricks”

One thing I love about this recipe is that it doesn’t rely on gimmicks or an AI generated picture. The biscotti you see in these pictures are exactly how they will turn out for you and exactly what I served to my family on Christmas day.

These biscotti are naturally low carb and fit easily into a keto diet because of the ingredients themselves — not because of substitutions that try to mimic sugar or flour.

There’s:

• No wheat flour
• No all purpose flour
• No sugar substitute
• No vanilla extract or almond extract

Instead, the structure comes from:

• Sunflower seed meal
• Large eggs
• Parmesan cheese
• Gruyère cheese

That combination creates a crunchy texture that holds up beautifully after the first bake and the second bake — which is the hardest thing about making low-carb biscotti the first time.

What Makes This Low-Carb Biscotti Recipe Work

Many low-carb biscotti recipes fall short because they:

• Soften too quickly
• Crumble when sliced
• Lose crunch after cooling
• Taste overly eggy

This recipe avoids those issues by:

• Using sunflower seed meal instead of almond flour or coconut flour
• Baking twice at the right oven temperature
• Cooling properly before slicing into thick slices with a serrated knife

The result is a biscotti that actually feels like a crunchy snack, not a compromise.

The Importance of the First Bake and Second Bake

Biscotti are defined by their baking method.

First Bake

The first bake sets the dough into a firm log. This is done on a prepared baking sheet lined with parchment paper, using a baking tray large enough to allow airflow.

After the first bake:

• The log must cool slightly
• This makes slicing easier
• Prevents crumbling when cutting

Using a serrated knife or sharp knife on a cutting board gives clean slices to the cool logs without breaking the biscotti.

Second Bake (Where the Magic Happens)

The second bake is what creates the crisp cookie texture.

Each slice is laid cut-side down and baked again until dry and golden. This removes moisture and creates that satisfying crunch that makes biscotti perfect for:

• Soup dipping
• Crunchy snacks
• Serving alongside morning coffee or a cup of coffee and my father tells me even dipped in wine (yes — savory biscotti still work!)

Savory Biscotti vs Traditional Biscotti

Traditional biscotti are often sweet and include:

• Wheat flour
• Whole almonds
• Sugar or monk fruit sweetener
• Vanilla extract or almond extract

Savory biscotti skip all of that.

Instead, they shine because of:

• Parmesan cheese
• Garlic powder
• Black pepper
• Herbs

They’re meant to complement savory foods, not dessert.

Perfect for Soup, Snacks, and Entertaining

I originally created this recipe to serve alongside my new keto Italian Stracciatella soup, but can be enjoyed with any soup you like, especially brothy soups like:

• French onion chicken soup- my new recipe will be coming soon!
• Keto cream of chicken soup

These biscotti hold up beautifully when dipped and don’t fall apart like many low-carb crackers.

They’re also perfect for:

• A charcuterie platter
• Holiday entertaining
• Small bites before dinner
• Crunchy things when you want something salty

Equipment You’ll Need

Nothing fancy — no electric mixer required. Most likely you already have these items in your kitchen.

• Large bowl
• Mixing bowl
• Baking tray
• Parchment paper
• Serrated knife
• Cutting board
• Wire rack (optional, for cooling)

Storage and Texture Tips

To maintain the crunchy texture:

• Store biscotti in a glass airtight container or wrapped in aluminum foil
• Keep at room temperature
• Avoid refrigerating (adds moisture)

If they soften:

• Reheat uncovered in a 325°F oven for 7–10 minutes
• Cool completely before serving

This restores the crispness every time.

Low-Carb Lifestyle Friendly

These biscotti fit beautifully into a low-carb lifestyle because they:

• Are filling without being heavy
• Pair well with protein-rich meals
• Don’t trigger cravings the way sweet snacks can

They’re proof that you don’t need sugar substitutes or sweet flavors to enjoy baked goods on a keto diet.

Great for the Holiday Season (and Beyond)

During the holiday season, it’s easy to feel like low-carb eating has to pause. Recipes like this remind us that:

• Crunchy snacks don’t have to be off-plan
• Homemade biscotti can be savory and still just as delicious
• You can enjoy festive foods without compromising your health goals

Whether you serve these for the first time or make them part of your regular rotation, they’re a recipe I think you’ll come back to again and again, at least for us, these are on the weekly menu.

Why You’ll Love This Recipe

• Naturally low carb
• No almond flour or coconut flour
• No sugar substitute
• Crunchy texture that lasts
• Perfect for soup or snacking
• Elegant enough for entertaining

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?

Gluten Free Low Carb Keto Savory Parmesan Biscotti

Print

Gluten Free Low Carb Keto Savory Parmesan Biscotti

These low-carb savory biscotti prove that homemade biscotti don’t have to be sweet to be satisfying, and that crunchy snacks absolutely have a place in a keto-friendly kitchen. If you’re looking for something different, something elegant, and something that actually works — this is it.

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Servings 12 biscotti

Calories 137kcal

Ingredients

• 1.75 cup sunflower seed flour
• 2 tsp baking powder
• 1 tsp dried parsley
• 1 tsp fresh thyme chopped or 1/2 tsp dried thyme
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 large eggs
• 1/2 cup shredded Gruyère cheese
• 1/2 cup grated Parmesan cheese

Instructions

• Preheat oven to 350°F. Line a baking sheet with parchment paper.
• In a large bowl, whisk together: Sunflower seed meal, Baking powder, Garlic powder, Onion powder, Thyme, Parsley, Black pepper, Salt.
• Add wet ingredients: Eggs, Parmesan, Gruyère. Mix until a thick dough forms. The dough should hold together easily.
• Transfer dough to the prepared baking sheet. Shape into a log about 10 inches long and 3 inches wide.
• Bake for 20–22 minutes, until firm and lightly golden. Remove from oven and let cool 10 minutes.
• Using a serrated knife, slice into ¾-inch thick biscotti.
• Lay biscotti slices cut-side down on the baking sheet. Bake 12–15 minutes total, flipping halfway, until crisp and golden. Let cool completely — they crisp more as they cool.
• Store in an aluminum foil or airtight container at room temperature for up to 2–3 days. Freeze up to 3 months.
• To re-crisp: bake uncovered at 325°F for 7–10 minutes, then cool.

Notes

3 g net carbs

Midlife Macros™ Approved

Nutrition

Serving: 1biscotti | Calories: 137kcal | Carbohydrates: 5g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 4mg | Sodium: 122mg | Potassium: 78mg | Fiber: 2g | Sugar: 0.01g | Vitamin A: 38IU | Vitamin C: 0.04mg | Calcium: 67mg | Iron: 0.1mg

The post Gluten Free Low Carb Keto Savory Parmesan Biscotti 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.

Low Carb Bread Pudding: A Classic Dessert Made Keto

Traditional bread pudding is a timeless dessert, often made with a loaf of bread, milk or heavy cream, eggs, and table sugar to create a soft, custardy texture. As the bread pudding bakes in a preheated oven, the custard thickens and the top becomes perfectly golden brown.

While delicious, traditional bread pudding relies heavily on refined carbs and simple sugar, which can spike blood sugar and leave you feeling sluggish.

This low carb bread pudding recipe keeps everything you love — the creamy custard mixture, warm cinnamon flavor, and soft bread cubes — while using smart ingredient swaps to create a keto-friendly dessert that won’t derail your goals.

This is one of those low-carb desserts that feels indulgent but still aligns with intentional eating, especially in midlife when blood sugar balance, and protein matter more than ever.

What Makes This the Best Keto Bread Pudding Recipe

This recipe checks all the boxes:

• Sugar-free bread pudding with a clean sugar swap
• Nut-free (no almond flour needed)
• Gluten-free
• Keto desserts friendly
• Made with healthy fats
• Works as a low carb dessert, breakfast, or brunch
• Loved by the whole family

The base of this recipe is my nut-free coconut flour bread, which is cut into 1-inch cubes and left out to dry overnight. Using stale bread is key for best results because it absorbs the rich cream mixture without falling apart.

Easy Keto Bread: The Perfect Base

We start with my gluten-free, nut-free, keto coconut flour bread, baked in a loaf pan. This bread recipe does need to be made ahead of time, which actually makes this bread pudding an excellent make-ahead recipe.

Why Dry the Bread?

After baking, allow the bread to cool completely, then cut it into bread pieces or bread cubes. Spread them out on a baking sheet pan and leave uncovered at room temperature overnight.

Dry bread is essential because:

• It soaks up the egg mixture evenly
• Prevents a soggy center
• Creates a creamy interior with a golden top

This step alone is what separates an okay bread pudding from the best bread pudding.

The Custard Mixture: Rich, Creamy & Sugar-Free

The heart of any bread pudding recipe is the custard. In a large mixing bowl, you’ll whisk together:

• Eggs (your egg mixture)
• Heavy cream, coconut milk, or unsweetened almond milk
• Vanilla extract
• A teaspoon of cinnamon
• A sugar free sweetener like monk fruit /allulose

This custard mixture is poured over the dried bread cubes in a baking dish, allowing everything to soak and settle before baking.

Dairy Options

You can easily adapt this recipe depending on what you have:

• Heavy cream for a richer dessert
• Coconut milk for dairy-free
• Unsweetened almond milk for lighter macros
• Sour cream or cream cheese for extra creaminess

Choosing the Right Sugar Substitute

This recipe uses allulose, one of my favorite sugar substitutes for baking.

Why Allulose Works So Well

• It’s a simple sugar structurally, but not metabolized
• Does not spike blood sugar
• About 70% as sweet as table sugar
• Creates a beautifully golden brown top
• No gritty texture
• No cooling aftertaste

If needed, you can also use:

• Monk fruit blends
• Erythritol blends (though browning will be lighter)

This sugar swap is one of the reasons this bread pudding feels like a perfect keto dessert without tasting “diet.”

Optional Add-Ins for Flavor & Texture

One of the best parts of bread pudding is how customizable it is. You can keep it classic or dress it up for special occasions.

Optional add-ins include:

• Sugar-free chocolate chips
• Fresh cranberries
• Fresh berries
• Cinnamon roll-style swirl
• Sugar-free caramel sauce drizzle

These additions make it ideal for spring gatherings, holidays, or a cozy weekend brunch.

Tools to Make Low Carb Bread Pudding

8 by 4 loaf pan– I love using ceramic loaf pans for all my bread recipes. I feel it gives a nice crusty outer texture and cooked so evenly.

9 by 13 Ceramic baking dish– Whether it’s for a dessert, or a savory casserole like my Bacon Cheeseburger Casserole, you always can use a 9 by 13 baking dish. 

Baking sheet pans– You will need a large sheet pan to cut the bread up in cubes and allow it to sit out on the counter overnight to dry.

Vegetable peeler-This is optional and not necessary but I use a vegetable peeler for shaving chocolate over my sugar free whipped cream to make this bread pudding look a bit more fancy to serve. 

Christmas Morning & Make-Ahead Convenience

This recipe has become one of our favorite Christmas morning bread pudding traditions. It’s a great way to enjoy something special without standing in the kitchen all morning.

Make It Ahead

• Assemble the night before
• Cover with plastic wrap
• Refrigerate overnight
• Bake fresh in the morning

It also tastes incredible the next day, making leftovers a win.

Serving Suggestions

Serve warm with:

• Sugar-free whipped cream
• Fresh berries
• Sugar-free caramel sauce
• A dusting of cinnamon

It’s just as delicious as a dessert recipe or paired with coffee for brunch.

Storage & Leftovers

• Store in an airtight container
• Refrigerate up to 4 days
• Reheat gently in the oven or microwave

The texture holds beautifully, making it ideal for meal prep.

Midlife Macros™ Friendly

This recipe fits beautifully into a midlife macro approach:

• Moderate carbs
• Satiating healthy fats
• Balanced sweetness
• Easy to pair with protein (eggs, Greek yogurt, cottage cheese)

For women in midlife, enjoying low carb desserts like this — without blood sugar spikes — is key to consistency and long-term success.

Sugar Free Low Carb Keto Nut Free Bread Pudding

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Sugar Free Low Carb Keto Nut Free Bread Pudding

This easy keto bread pudding proves that you don’t have to give up classic comfort foods to eat well. With smart swaps, thoughtful preparation, and exact measurements, you get a delicious dessert that supports your goals.

Whether you’re serving it for brunch, a holiday morning, or as a cozy dessert, this Sugar-Free Low Carb Keto Nut-Free Bread Pudding is a recipe your family will ask for again and again.

Prep Time 1 hour hour 15 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Servings 12 servings

Calories 157kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 8 slices My Low CarbCoconut Flour Bread cubed, dried overnight
• 6 large eggs beaten
• 2 cups heavy cream
• 2 tsp ground cinnamon
• 1 tsp vanilla extract
• 1 tsp maple extract
• 1 cup Monk Fruit Allulose brown sugar
• 1 tsp vanilla liquid stevia
• pinch salt

Optional topping

• 1/3 cup frozen cranberries
• 1 ounce sugar free chocolate chips or bar broken in chunks
• sugar free whipped cream to serve

Topping

• 1/2 stick butter melted
• 1/2 cup liquid Allulose

Instructions

• Prepare my coconut flour bread the day before you plan to make this bread pudding. You'll have 14 slices of bread but only need 8 slices for this recipe. Once baked and cooled, slice bread into 1 inch cubes and lay on a baking sheet to dry overnight on the counter. If you don't have time for this step, you can toast the cubes in a 350 degree oven for 5-10 minutes to dry the bread out.
• Grease a 9 by 13 baking dish. Preheat oven to 350 degrees F. Pour the dried cubed bread into the greased dish.
• In a bowl stir together the remaining ingredients and pour over the cubed bread.
• If adding in optional toppings, sprinkle those all over the bread. If not using optional toppings skip this step.
• Mix together the melted butter and allulose sweetener or choice sweetener and pour all over the bread.
• Bake for 40-45 minutes or until center is set and bread is browned.

Notes

Optional cranberries and chocolate chunks not included in nutritional info.

Net Carbs: 1g per serving

This recipe was first published in Jan 2020.

Nutrition

Serving: 1serving | Calories: 157kcal | Carbohydrates: 3g | Protein: 6g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 162mg | Sodium: 74mg | Potassium: 39mg | Fiber: 2g | Sugar: 1g | Vitamin A: 271IU | Calcium: 20mg | Iron: 1mg

The post Sugar Free Low Carb Keto Nut Free Bread Pudding appeared first on Sugar-Free Mom.