Why You’ll Love These Avocado Deviled Eggs

They’re creamy, packed with flavor, loaded with healthy fats, and naturally low in carbs-making them perfect for anyone following a low-carb diet or keto lifestyle.

And let’s be honest… deviled eggs are always a great choice. But adding avocado takes them to a whole new level.

• Low-carb & keto friendly (just ~1 g net carbs per serving)
• Made with simple ingredients you already have
• Perfect for meal prep or a party platter
• Naturally gluten-free
• A great way to use up hard boiled eggs (hello, leftover Easter eggs!)
• Packed with protein and healthy fats to keep you full

How to Make Perfect Hard-Boiled Eggs

Getting perfect hard-boiled eggs is key for the best deviled eggs.

1. Place eggs in a large pot and cover with cold water
2. Bring to a boil over medium-high heat
3. Once boiling, cook for 10–12 minutes
4. Transfer immediately to an ice bath (ice water)

This step is crucial—it stops cooking and makes peeling so much easier.

Pro Tip: Older eggs peel better than super fresh ones.

The Best Part About This Recipe

The creamy texture from the avocado makes these feel indulgent, but they’re actually incredibly nourishing.

Unlike traditional deviled eggs, this version adds:

• More fiber
• More potassium
• Heart-healthy fats

It’s truly a great option when you want something satisfying without feeling heavy.

Why Healthy Fats Matter (Especially in Midlife)

Let’s talk about why this recipe is more than just delicious.

Avocados are rich in monounsaturated fats, which:

• Support heart health
• Help stabilize blood sugar
• Keep you fuller longer (less grazing!)
• Support hormone balance

And in midlife, this matters even more.

When you pair healthy fats with protein, you create meals and snacks that help reduce cravings and support fat loss—not just weight loss.

Why Eggs Are One of the Best Foods You Can Eat

Eggs are one of the most nutrient-dense foods on the planet.

Each egg contains:

• High-quality protein
• Choline (important for brain and liver health)
• B vitamins for energy
• Healthy fats

And here’s something I tell my clients all the time…

 Protein becomes even more important as we age.

Why?

• Helps preserve lean muscle
• Supports metabolism
• Keeps you full longer
• Reduces cravings and overeating

This is why I always emphasize protein-first meals in my Midlife Macro Method.

And these deviled eggs? They’re an easy way to do exactly that.

Tips for the Best Avocado Deviled Eggs

• Use a ripe avocado (soft but not mushy)
• Add extra lemon juice to prevent browning
• Use a piping bag for that classic deviled egg look
• Chill before serving for best flavor
• Don’t skip seasoning—salt brings everything together

Easy Swaps & Variations

Want to customize this recipe? Here are some great options:

Dairy-Free

Already naturally dairy-free

Mayo-Free Option

Swap mayo with:

• Greek yogurt (if not dairy-free)
• Mashed avocado + olive oil

Spice It Up

Add:

• Cayenne pepper
• Chili powder
• Hot sauce

No Pickles?

Use:

• Capers
• Relish
• Or skip altogether

Extra Protein Boost

Top with:

• Crumbled bacon
• Chopped turkey bacon
• Smoked salmon

Storage Tips

• Store in an airtight container
• Best eaten within 1–2 days
• Add extra lemon juice if prepping ahead to prevent browning

Healthy Low Carb Keto Avocado Deviled Eggs Recipe

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Healthy Low Carb Keto Avocado Deviled Eggs Recipe

These avocado deviled eggs are a great choice for just about any occasion, whether you’re hosting Easter brunch, heading to a holiday party, or simply looking for easy meal prep snacks during the week. They also make a satisfying option for low-carb lunches when you want something quick but filling, and they’re always a hit at potlucks since they’re easy to transport and serve. Best of all, they’re a delicious low-carb appetizer that everyone will enjoy, even those who aren’t following a keto lifestyle.

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Servings 24 deviled eggs

Calories 61kcal

Author Brenda Bennett

Ingredients

• 12 large eggs
• 1/4 cup mayonnaise
• 1 large avocado ripe (or 1 cup mashed)
• 1 tablespoon lemon juice or lime juice
• 1 tablespoon dill pickles chopped
• 1 tablespoon yellow mustard
• 1/4 teaspoon celery salt
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Cover your eggs in water in a large saucepan and bring to a boil. Hard boil eggs for 12 minutes in boiling water then remove immediately and place into an ice water bath.
• Allow to cool enough to handle and you will easily be able to remove shells.
• Slice eggs in half and scoop out the egg yolks.
• Place all yolks into a large bowl then add the remaining ingredients.
• Taste the egg avocado mixture and adjust seasonings as needed.
• Add filling into a pastry bag to fill the halves of egg whites.
• Optional: Top with a sprinkle of paprika and crisp bacon.
• Keep refrigerated until ready to serve.

Notes

0 g net carbs per 1 deviled egg

This recipe was first published in March 2016.

Nutrition

Serving: 1deviled egg | Calories: 61kcal | Carbohydrates: 1g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 84mg | Sodium: 112mg | Potassium: 33mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 120IU | Vitamin C: 0.3mg | Calcium: 13mg | Iron: 0.4mg

The post Healthy Low Carb Keto Avocado Deviled Eggs Recipe appeared first on Sugar-Free Mom.

Keto Easter Eggs

This sweet treat is an amazingly, fairly easy recipe that is simply perfect for including in your kids Easter basket!  Easter season is here and this is the best Easter dessert for all the family and friends, even those not following a low carb diet!

My daughter’s favorite Easter candy is always peanut butter eggs. For years now for all our Easter celebrations, she asks me to make my healthy peanut butter eggs and I love that she thinks mine are better than any store bought variety.

It was my daughter and hubby who then suggested combining the peanut butter and caramel after they saw that Reese’s had done it.

I was honestly skeptical of it working since I love my low carb peanut butter eggs and my new caramel eggs on their own and thought the two flavors would compete, but I was wrong!

My hubby and daughter say these taste like the real thing, but even better actually!

The creamy peanut butter layer with the creamy caramel is a match made in heaven! Don’t knock it till you try it! 

Carbs in Reese’s Eggs

If you’re following a keto diet or a low carb diet and sugar free diet, you will want to steer clear of any of Reese’s peanut butter eggs or their newest variety that includes a layer of caramel. 

According to Cronometer, one Reese’s Peanut Butter egg has 18 grams total carbs, 170 calories, 10 grams fat, 16 grams sugar and 1 gram dietary fiber, so that’s 17 grams net carbs. 

The added sugar and carbs in these surely kick you out of ketosis and spike your blood sugar. 

Carbs in Keto Peanut Butter Caramel Eggs

While there’s a few extra steps to make these combination Easter egg recipe as opposed to making the homemade peanut butter eggs or just the caramel Easter eggs, these are worth it! 

Just 4 total grams of carbs or 3 g net carb per egg! Nutrition label has the rest of the information below in the recipe card, bottom of this blog post. 

Can you swap the peanut butter?

Yes if you have a peanut allergy, you can swap out the peanut butter with almond butter or macadamia nut butter for a peanut free version or use sunflower seed butter for a tree nut free version. 

Can I make these Easter eggs dairy free?

You could swap the heavy cream for the caramel with canned coconut milk and the butter with coconut oil if you want to make these dairy free.

For the chocolate coating, you will need to purchase a chocolate bar or chocolate chips that specify dairy free, like the brand Enjoy Life.

Low Carb Sweetener Guide

If you want to change the low carb sweetener I used, please see my conversion chart to decide how much to use.

I recommend using a powdered sweetener to replace the liquid sweetener in the caramel and one that does not contain erythritol or your caramel will crystalize. 

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

When I recently made these for my daughter’s birthday, I adapted the recipe to use a standard peanut butter cup silicone mold instead of shaping them into Easter eggs. This makes them quicker and easier for everyday treats or celebrations.

For this version, I also slightly changed the order of the steps.

First, I coated the bottom of the silicone mold with melted chocolate and froze it until firm. Then I added the peanut butter layer and froze that while I prepared the caramel.

However, I only froze the peanut butter layer for about 15 minutes, which turned out not to be quite long enough. When I poured the warm caramel over the peanut butter layer, it softened the peanut butter and the layers blended together a bit.

They still taste incredible, but the layers aren’t as visually distinct as in the original Easter egg method.

Why the Original Easter Egg Method Creates Better Layers

In the original recipe, the steps are done differently to create clean, distinct layers.

First, the caramel layer is made and frozen in the Easter egg silicone mold until firm. Once frozen, the caramel pieces are popped out and set aside on a baking sheet in the freezer.

Next, the peanut butter layer is made and molded separately.

Remove the frozen caramel egg mold from the freezer and add a spoonful of the peanut butter mixture over each frozen caramel layer, spreading gently to cover.

Place the mold back into the freezer for at least 30 minutes, or until the peanut butter layer is fully firm before moving on to the chocolate coating step.

Tip: Freezing the peanut butter layer long enough is important. If it isn’t fully frozen before adding chocolate, the layers can soften and blend together instead of staying nicely defined.

Which Method Should You Use?

Both methods are delicious, but they produce slightly different results.

If you want the quickest method, the peanut butter cup version works great and is perfect for parties or birthdays.

If you want the most distinct peanut butter and caramel layers, follow the original Easter egg instructions and freeze each layer completely before assembling.

Either way, the combination of creamy peanut butter, buttery caramel, and chocolate makes these one of my family’s favorite sugar free treats.

Best Keto Peanut Butter Caramel Easter Eggs

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Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 hour hour 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 1 minute minute

Servings 12 Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

• 1/2 cup Monk Fruit & Allulose sweetener or 100 grams
• 1/4 cup heavy cream
• 3 tablespoons butter or coconut oil
• 1/2 teaspoon Caramel monk fruit sweetener optional

Peanut Butter Filling

• 1/2 cup Natural peanut butter no sugar added
• 1 tablespoon butter or coconut oil
• 1 teaspoon vanilla liquid stevia or monk fruit sweetener

Chocolate Coating

• 6 ounce sugar free chocolate chips
• 1 tablespoon butter or coconut oil

Instructions

Easter Eggs

Prepare Caramel

• Place the sweetener and butter in a small saucepan over medium low heat. Whisk or use a wooden spoon to continue to stir for about 3 minutes or until golden in color. If butter separates, take off heat and whisk vigorously.
• On low heat, add heavy cream slowly and continue to stir for about 3-5 minutes or until the mixture thickens and coats the back of the spoon. Should be runny but not solid. Remove from heat.
• Fill egg molds just about 1/4 of the way up with caramel and freeze for 30 minutes while you prepare peanut butter layer.

Prepare Peanut Butter Layer

• Add peanut butter and butter to a microwavable bowl or heatproof bowl and melt together for 30 seconds – 1 minute. Stir until smooth. Add sweetener and taste.
• Remove egg mold from freezer and add a spoonful of peanut butter mixture over the frozen caramel. Set it back in the freezer for 30 minutes.

Assembly

• Remove 6 of the frozen peanut butter caramel from egg molds and set aside on a parchment paper lined baking sheet pan. Place the other 6 back in freezer while you work with 6.
• Make chocolate coating by melting the chocolate chips and butter for 30 seconds in the microwave. Or use the double boiler method. 
• Stir until smooth.
• Pour melted chocolate mixture into the 6 empty molds to coat sides of mold, half way up the molds.
• Drop the frozen peanut butter caramel into the chocolate and press down so the chocolate encases the peanut butter caramel.
• Spread more chocolate with a spoon to completely cover egg. Repeat with remaining 6 frozen peanut butter caramel. Refrigerate to set about 30 minutes to set.
• Store in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
• Keep refrigerated until ready to serve. Let them sit out to come to room temperature for just a few minutes.

Standard Size Peanut Butter Cup Directions & Assembly

• Melt the chocolate chips and butter together in a microwave-safe bowl in 30-second intervals, stirring until smooth.

  Spoon a small amount of melted chocolate into the bottom of a silicone peanut butter cup mold. Use the back of a spoon or pastry brush to spread the chocolate slightly up the sides.

  Place the mold in the freezer for about 10 minutes, or until the chocolate is firm.
• Add the peanut butter and butter to a microwave-safe bowl and heat for 30 seconds to 1 minute, stirring until smooth. Stir in the sweetener and mix until combined.
• Remove the mold from the freezer and spoon the peanut butter mixture over the hardened chocolate base. Spread evenly and return the mold to the freezer for about 15–30 minutes to firm up.
• Make the caramel according to the directions in the recipe while the peanut butter layer freezes.
• Spoon a small amount of warm caramel over the peanut butter layer in each mold. Place the mold back into the freezer for at least 15 minutes.
• Cover the caramel with the remaining melted chocolate, spreading gently to seal the cups.
• Place the mold back into the freezer for 20–30 minutes, or until the chocolate is fully set.
• Store in the refrigerator or freezer until ready to serve.

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

Serving: 1egg | Calories: 176kcal | Carbohydrates: 4g | Protein: 4g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 13mg | Sodium: 73mg | Potassium: 1mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 146IU | Calcium: 1mg | Iron: 0.001mg

The post Sugar Free Low Carb Keto Caramel Peanut Butter Eggs appeared first on Sugar-Free Mom.

Keto Copycat Girl Scouts Tagalongs

If Tagalongs are your favorite Girl Scout cookies, you’ll love this homemade version.

These keto Tagalong cookies are made with simple ingredients like sesame flour, natural peanut butter, sugar free chocolate chips, vanilla extract, and butter so you can enjoy them during girl scout cookie season without the sugar crash.

The best part? These keto cookies taste just like traditional Peanut Butter Patties but only contain a fraction of the carbs. That means you can enjoy a nostalgic cookie without sabotaging your goals.

Whether you call them Peanut Butter Patties or Tagalongs, these keto Tagalong bars and cookies are one of my favorite keto recipes to make when cravings hit.

KETO HOMEMADE TAGALONG COOKIES

Tagalong cookies, also called Peanut Butter Patties, are one of the most iconic Girl Scout cookies ever made. Traditionally they feature a vanilla flavored shortbread cookie, topped with creamy peanut butter, then coated in chocolate.

Of course the real thing is loaded with sugar and refined flour, which can spike blood sugar and leave you wanting more.

My keto tagalong cookies solve that problem. Instead of traditional flour, the cookie dough uses sesame flour and coconut flour, making these cookies naturally gluten free, grain free, and low carb.

The cookie base bakes on a baking sheet lined with pieces of parchment paper, creating the perfect foundation for the peanut butter layer.

Once the peanut butter filling is added to the top of the cookie, the cookies are dipped in melted dark chocolate chips for that classic smooth chocolate coating.

The final result is a keto treat that tastes indulgent but still fits perfectly into a low carb lifestyle.

TIPS FOR SUGAR FREE  KETO TAGALONGS

When you start with a delicious shortbread cookie base, making keto Tagalong cookies at home becomes incredibly simple.

I actually used my keto thumbprint cookie dough for the base of this recipe. The first step is making the cookie dough and pressing it into round cookies on a lined baking sheet.

Since thumbprint cookies already have an indent in the center of the cookie, they work perfectly for holding the peanut butter filling.

Here are my best tips for perfect homemade keto Tagalongs every time:

Freeze before dipping in chocolate

After adding the peanut butter filling, place the cookies in the freezer for about 20 minutes. This step is very important. If the peanut butter is too soft, the melted chocolate will cause it to slide off the cookie.

Use the right chocolate dipping technique

Do not flip the entire cookie into the chocolate.

Instead:

1. Place the bottom of the cookie into the melted chocolate.
2. Spoon chocolate over the top of the cookie.
3. Lift the cookie with a fork.
4. Gently tap to remove excess chocolate.

This method creates a beautiful smooth chocolate coating without lumps.

Make the cookie indent correctly

Use your thumb or the bottom of a round measuring spoon to create a shallow indent in the center of the cookie. You want the peanut butter filling to spread across most of the top of the cookie, but not reach the edges.

Allow cookies to cool completely

Let the cookies cool on the baking sheet pan before adding the peanut butter filling. Warm cookies are fragile and may crumble under the weight of the filling.

Helpful Baking Tips

These small tips make a big difference when making keto tagalong cookies:

• Use a round cookie cutter if you want perfectly shaped cookies.

• Keep cookie thickness around ¼ inch thickness for the best texture.

• If your dough is sticky, chill it for 10 minutes before shaping.

• Use a large mixing bowl when combining dry ingredients and wet ingredients to prevent overmixing.

CAN YOU USE ANOTHER COOKIE BASE?

Absolutely.

While my keto thumbprint cookies work wonderfully as the cookie base, there are several other keto cookie bases that would also work well.

You could use:

• My Keto Vanilla Wafers

• Slice and bake keto sugar cookies

• Lemon slice cookies (simply remove the lemon flavor)

• Even a slightly thicker shortbread cookie dough

All of these create a sturdy cookie base for the peanut butter filling.

Peanut Butter Filling Options

The peanut butter filling is what really makes these cookies taste like the classic Girl Scout Tagalongs.

For best results, use natural peanut butter or creamy peanut butter with no added sugar. 

If you prefer a slightly firmer filling, refrigerate the mixture for 10 minutes before spreading it on the top of the cookie.

You can also roll the filling into small discs and press them onto each cookie for a cleaner look.

Can You Replace the Peanut Butter?

Yes! If you cannot eat peanut butter, there are several delicious alternatives.

You can substitute:

• Almond butter

• Sunflower butter (sunbutter)

• Macadamia nut butter

• Cashew butter

Sunflower butter is a great option if you need nut free keto cookies, while macadamia butter is one of the lowest carb nut butter options available.

Just make sure whatever you choose is unsweetened.

 Choosing the Best Sugar Free Chocolate Chips

There are many sugar free chocolate chips available today, but not all of them are created equal.

Many brands contain sorbitol or maltitol, which can cause digestive upset and blood sugar spikes.

For the best flavor and texture, I recommend:

• Lily’s Sugar Free Chocolate Chips

• ChocZero chocolate chips

These brands create the perfect smooth chocolate coating for these keto tagalong cookies.

Adding a small amount of coconut oil to the chocolate while melting helps create a thinner chocolate that coats the cookies beautifully.

Low Carb Sweetener Options

For the best texture in these keto Tagalong cookies, I recommend using a powdered low carb sweetener. Powdered sweeteners blend much better into the cookie dough and peanut butter filling, giving you a smoother texture without any graininess.

My favorite sweetener to use now is Monk Fruit Allulose Confectioners. It provides a clean sweetness without the cooling aftertaste that some sugar alcohols can have. It also blends beautifully into both the shortbread cookie base and the peanut butter filling.

Another benefit of using a monk fruit allulose blend is that it helps keep the cookies softer and more similar in texture to the real thing, especially once the smooth chocolate coating hardens.

If you only have a granulated monk fruit sweetener, you can easily turn it into a powdered version by blending it in a high powered blender for about 20 seconds until it becomes a fine powder.

When making keto cookies, powdered sweetener is always the best way to achieve a classic cookie texture without the gritty feel that can sometimes happen with granulated sweeteners.

If you prefer your peanut butter filling a little sweeter, you can add an extra tablespoon of powdered monk fruit sweetener to taste.

Storage Tips

Once the chocolate has hardened, store your keto tagalong cookies in an airtight container.

They can be stored:

• In the refrigerator for up to 1 week

• In the freezer for up to 2 months

These cookies actually taste even better chilled because the peanut butter filling and chocolate coating firm up nicely.

SUGAR FREE KETO TAGALONG COOKIES

Print

Sugar Free Keto Tagalong Cookies (Gluten Free, Low Carb)

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Servings 18 cookies

Calories 141kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Base

• Entire Recipe for Thumbprint Cookies

Filling

• 1/3 cup unsweetened peanut butter
• 1 tablespoon Monk fruit allulose Confectioners or sweetener of choice to taste

Coating

• 9 ounces Sugar Free Chocolate Chips
• 1 tablespoon butter or coconut oil

Instructions

• Make the recipe for the Thumbprint cookies but do not add any filling in step 5. Once out of the oven, allow to cool completely before proceeding.
• Mix the filling ingredients together and taste and adjust sweetener as needed. Fill the 18 cookies with about a teaspoon of the peanut butter filling. Freeze for 30-60 minutes, or until the peanut butter is frozen and no longer wet to the touch.
• Combine the coating ingredients together in a shallow bowl and melt for 30 seconds intervals in the microwave, (of course you can also melt on the stove over low heat if you prefer) stir until smooth and no lumps of chocolate are visible.
• Remove the frozen cookies and place one at a time into the melted chocolate. Spoon the chocolate over the top of the cookie. Use a fork to lift the cookie out of the chocolate and gently tap the fork on the side of the bowl to allow the chocolate to flow over the sides while removing excess from the bottom of the cookie. Place back onto parchment lined baking pan. Once all the cookies have been coated, place pan in the fridge to set for about 30 minutes.
• Storage: Best if kept in the refrigerator in an airtight container for up to 7 days.

Notes

 3 g net carbs

This recipe was first published in March 2021.

Nutrition

Serving: 1cookie | Calories: 141kcal | Carbohydrates: 4g | Protein: 3g | Fat: 10g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 19mg | Sodium: 49mg | Potassium: 3mg | Fiber: 1g | Sugar: 1g | Vitamin A: 15IU | Calcium: 1mg

The post Sugar Free Low Carb Keto Girl Scout Tagalong Cookies appeared first on Sugar-Free Mom.

Easy Sugar Free Peppermint Patties

If you’re a longtime fan of York peppermint patties but living a keto lifestyle, you already know traditional candies are loaded with added sugar, artificial peppermint flavor, maltitol syrup, soy lecithin, palm oil, palm kernel oil, milk fat, and ingredients that just don’t align with a sugar-conscious individual.

But good news.

These Sugar Free Peppermint Patties deliver that creamy texture of peppermint patties, rich dark chocolate coating, and invigorating flavor of peppermint without the sugar crash, without artificial flavors, and make a delicious treat guilt-free.

They’re:

• Sugar-free
• Low carb
• Keto diet approved
• Made with simple, highest quality ingredients
• Easy enough for anyone with a blender
• Perfect for silicone molds or free-form shapes

And yes… hubby says they’re better than the real thing.

Keto Peppermint Patties

Take a bite into a peppermint patty and enjoy the soft minty flavor in every bite! If you’re on a keto diet then traditional peppermint patties are off limits, but it’s very easy to make these sugar free and keto!

I love them even more than knowing I can enjoy 4 little mint peppermint patties for just 1 carb! No guilt and I can stay within my macros. 

I wrote this recipe back in May of 2013 so I felt like a little update was needed. Added a video and some new photos but the basic original recipe wasn’t modified much, but in fact I made the directions a bit easier.

If you’re trying to pull these guilt-free treats with your family who may not be too keen on a keto sweet treat, I’d suggest buying the mold.

That way, they look pretty similar to traditional peppermint patties and they will be more inclined to want to try them.

I’ve made them free forming the shapes which are fine too, but I like the mold shape best as you know you’ve definitely got them all even and with an accurate amount for each one.

 This is one of the older pics I decided to keep as you can see how great than minty filling is. 

The Creamy Minty Filling

The base of this minty filling is softened coconut oil blended with:

• Peppermint extract
• Vanilla extract and/or vanilla liquid stevia
• Heavy cream (or coconut cream for paleo)

The result?

A creamy texture that mimics the classic creamy peppermint center you remember from your favorite candy growing up.

When I first made these years ago, I free-formed them on a baking sheet. They worked beautifully. But once I started using silicone candy molds, they looked just like traditional candies and my picky family was much more willing to try them.

Sometimes presentation matters. 

Silicone molds are perfect for candy making. You don’t need to grease them and everything just easily pops right out.

I used a silicone mold when I made these before and they were a bit larger, but I chose this plastic mold for the mini shape I felt was more resemblant of the patties. 

These received winning approval from my ENTIRE picky family! Hubby, teen and two younger kiddies, plus a friend and her daughter that stopped by as well!

However you decide to make them, they will be a hit. Homemade candy doesn’t have to be so intimidating.

Chocolate Coating Options

You can coat these in:

• Sugar-free chocolate chips sweetened with monk fruit
• 85% dark chocolate
• Melted chocolate made with cocoa butter and cocoa powder
• Sugar-free formula chocolate sweetened with stevia

I like melting chocolate with coconut oil to create a smooth consistency that coats beautifully.

Pro tip: If you want a richer milk chocolate style coating, you can add a tablespoon of heavy cream to your melted chocolate for a softer bite.

Hubby personally prefers the darker chocolate coating because he says it balances the minty freshness better. My teens like it sweeter. So you can adjust depending on your sweet tooth.

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

• Use coconut butter for a slightly thicker texture
• Combine cocoa butter with a little coconut oil for firmness

Keep in mind: coconut oil firms beautifully in the refrigerator but softens quickly at room temperature.

Dairy-Free or Paleo Version

To make paleo:

• Use coconut cream instead of heavy cream
• Choose dark chocolate with no soy lecithin
• Use powdered sweetener that fits paleo guidelines

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

• Powdered sweetener (monk fruit or allulose blend)
• Allulose (for smoother texture)
• A powdered sweetener blend with no added sugar

Taste the filling before freezing- peppermint extract can intensify slightly as it chills.

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

• Best stored refrigerated
• Will soften at room temperature
• Keep chilled for firmer texture

If gifting during the holiday time of year, transport in a cooler if needed.

Husband & Family Review

When I remade these recently with updated photos and video, my husband walked in during chocolate dipping.

He grabbed one straight off the baking sheet before it had fully set.

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

My teens didn’t even realize they were sugar-free until I told them. That’s always the ultimate test in my house.

 Other candy recipes you might like:

• Peanut Butter Easter Eggs
• Peanut Butter Cups
• Cookie Dough Easter Eggs
• Coconut Butter Bunnies

Sugar Free Peppermint Patties 

Print

Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

• 1/2 cup coconut oil softened
• 1 teaspoon peppermint extract
• 1 teaspoons vanilla liquid stevia
• 1 tablespoon heavy cream or coconut cream for paleo

Chocolate Coating

• 5 ounces sugar free chocolate chips or 85% dark chocolate
• 2 tablespoons coconut oil

Instructions

• In a blender add all ingredients except chocolate coating ingredients and blend until combined. Taste and adjust sweetener if needed.
• Spread evenly into molds or free form small circles on a parchment lined baking pan, making circles 2 inches by 1.5 inches. Freeze patties for 20-30 minutes.
• Melt chocolate and coconut oil together in a bowl and mix until smooth. Remove patties from freezer and mold if used.

  Dip one patty into melted chocolate at a time using a fork, tap off excess chocolate and place on parchment lined baking pan.

  Allow to set by refrigerating for 30 minutes. Best if kept refrigerated. 

Video

Notes

This recipe was originally published in 2013, updated in 2019, and refreshed again for 2026 with additional tips, swaps, and detailed instructions to help you create the perfect sugar-free peppermint patties every time.

This is the mold I purchased on Amazon. 

Nutrition

Serving: 4mini patties | Calories: 126kcal | Carbohydrates: 1g | Fat: 13g | Saturated Fat: 10g

The post Easy Sugar Free Low Carb Keto Peppermint Patties appeared first on Sugar-Free Mom.

Chaffles vs Traditional Waffles

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

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

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

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

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

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

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

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

Simple Ingredients for Dairy Free Keto Chaffles

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

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

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

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

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

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

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

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

Keto Chaffle Recipe Variations

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

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

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

Cinnamon Sugar Chaffle

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

Best Keto Chocolate Chaffles

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

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

Tools to make Dairy Free Keto Chaffles

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

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

Can I replace gelatin with collagen peptides?

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

Can I use a different low carb sweetener?

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

How do I store these low carb waffles?

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

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

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

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

Can I add peanut butter?

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

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

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

Top Tip #2

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

Top Tip #3

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

Top Tip #4

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

Top Tip #5

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

Dairy Free Keto Chaffle Recipe

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Best Keto Dairy Free Low Carb Chaffles

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

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

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

Instructions

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

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

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

Notes

1 g net carbs

This recipe was first published in February 2020.

Nutrition

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

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

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

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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.

Keto Bacon Wrapped Chicken Bites

Searching for an easy finger food keto appetizer for the Big Game Day?  Look no further than these easy Bacon Wrapped Chicken Bites!

Dipping bite sized, juicy chicken, wrapped in bacon into a creamy dressing like my homemade Ranch dressing makes for an awesome appetizer. These disappeared before I could have a few for myself!

Sweet & Spicy Flavor Without Sugar

Instead of regular brown sugar, this recipe uses a sugar-free blend that still delivers that crave-worthy flavor.

The seasoning includes:

• chili powder
• a little heat for spicy bacon
• and just enough sweetness to balance it out

The result? Spicy bacon chicken bites that taste indulgent but fit perfectly into a delicious low carb lifestyle.

Why These Sweet & Spicy Bacon Chicken Bites Work for Everyone

These sugar-free sweet & spicy bacon chicken bites have quickly become one of my most requested chicken recipes, especially when friends are coming over or someone needs an easy low-carb meal that doubles as a delicious appetizer.

I’ve been creating low-carb, keto recipes for years, and this one checks all the boxes:

• bite-size pieces
• bold flavor
• easy clean-up
• and flexible cooking methods

Whether you’re serving picky eaters, following a low-carb journey, or entertaining on game day, these bacon chicken bites never disappoint.

Quick Keto Chicken Bites

Aside from the necessary cutting of the chicken and bacon into bite sized pieces and mixing some seasonings and spices together, it’s really not that cumbersome.

A few minutes of time in the kitchen, but if you get your kids involved in wrapping the chicken you’ll be free in no time!

The Best Chicken to Use

You can make this recipe with:

• chicken breast
• chicken tenders
• or chicken tenderloins

Cut the chicken into bite-sized pieces or chicken strips, depending on whether you want true finger food or a more filling option that can become a full meal.

Tip: Thicker pieces stay juicy chicken inside, especially when wrapped with bacon.

How to Make Crispy Bacon Bites

As you can see from the photos I have some crispier looking bites and some not so crispy bites. This is for one reason, dependent on what you bake it on and whether you want crispy bacon or not.

If you choose to bake these on a regular baking pan these will produce those crispy succulent looking bites. You can also place the bites on a cooling rack over a baking pan if you’d rather have less grease and less crispy pieces of bacon.

Of course my kids and I liked the crispier bacon and my hubby liked the less crispy bacon. Either way they are sure to please everyone and bake pretty quickly.

Bacon Makes Everything Better

For the best results, use:

• thin bacon or bacon slices
• wrap each piece of chicken snugly
• and place seam side down on the pan or rack

As the bacon cooks, it turns into crispy bacon with that perfect salty bacon flavor that balances the sweet and spicy seasoning.

You can even pre-cook the bacon slightly if you prefer crispier bacon or want to reduce cooking time.

Ingredients for Sugar Free Bacon Chicken Bites

You needs just 5 ingredients and one optional if you choose!

I’m using chicken tenderloin, but you can use chicken thighs if you prefer. You also need bacon, brown sugar sub, chili powder, pepper and sugar free maple syrup which is optional.

Prepare my Homemade Ranch Dressing to serve with.

Please note; you can make these spicier, but since I was serving these to my kids I made them less spicy. These are only mildly spicy. These can be enjoyed room temperature as well!

Oven or Air Fryer Directions

This recipe works beautifully both ways:

Oven Method

• Use a rimmed baking sheet
• Add a cooling rack or wire rack on top for airflow
• This helps the bacon crisp evenly and keeps clean-up easy

Oven method instructions are on the printable recipe card below.

Air Fryer Method

If you love air fryer bacon, you’ll love this version.

• Follow the air fryer directions
• Cook until the bacon is crisp and the internal temperature of the chicken reaches 165°F

If you have an air fryer and prefer using that instead of the oven, no problem! 

You will need to cook these in two batches, one pound at a time. 

Preheat air fryer to 400 degrees F.

Wrap the bacon around each piece of chicken and place half the chicken onto your air fryer basket.

Air fry for 10 minutes, check internal temperature is 165 degrees F, if not air fry for just a few minutes more.

Drizzle sugar free maple syrup over the bites if desired and air fry one minute more and enjoy!

Continue the same procedure with the rest of the chicken bites.

Both methods give you delicious bites with minimal mess.

Serving Ideas & Dipping Sauces

These are amazing on their own, but even better with a dipping sauce.

Try serving with:

• homemade ranch dressing
• blue cheese dressing
• barbecue sauce (sugar-free)
• or your favorite dipping sauce

They’re also fantastic alongside jalapeño poppers or keto sweet pepper poppers for a full game-day spread.

Keto Bacon Wrapped Chicken Bites

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Keto Sweet & Spicy Bacon Chicken Bites

These Sugar Free Bacon Wrapped Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 8 @ 4 ounces

Calories 367kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 2 pounds chicken tenderloin boneless, cut into 1 inch cubes
• 16 ounces bacon cut in half
• 1/2 cup Monk Fruit Allulose Brown Sugar Sub
• 1 tsp chili powder
• 1/2 tsp pepper

Optional

• 1/4 cup sugar free maple syrup

Instructions

• Preheat oven to 400 degrees F.
• Wrap the pieces of bacon over each piece of chicken.
• Line two baking sheets with aluminum foil or you can use a cooling rack over the baking pan.
• Whisk the last 3 ingredients together in a bowl and roll each chicken bite into the mixture.
• Place chicken bites on baking pans or cooling rack over pans.
• Bake for 25- 30 minutes or until bacon is crispy to your preference. Drizzle optional sugar free maple syrup over the bites and broil for 2-3 minutes until crisp.
• Prepare my Homemade Dairy Free Ranch Dressing

  to serve with.

Video

Notes

This recipe was first published in July 2015 and updated with video and new pictures in August 2020.

Nutrition

Serving: 1serving @ 4 ounces | Calories: 367kcal | Carbohydrates: 1g | Protein: 31g | Fat: 25g | Saturated Fat: 8g | Cholesterol: 110mg | Sodium: 511mg | Potassium: 537mg | Fiber: 1g | Sugar: 1g | Vitamin A: 129IU | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg

The post Easy Low Carb Keto Sweet & Spicy Bacon Chicken Bites 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.

The Best Keto Peanut Brittle

The holiday season is often when you see amazing recipes being shared that are often family favorites passed down from generations.

The typical peanut brittle mixture is a very easy recipe that often uses white sugar, corn syrup, butter, vanilla extract and baking soda.

I don’t have a peanut brittle recipe passed down from my grandmother, but when I received a beautiful hand-written recipe from Angie’s grandmother, I was inspired to get in the kitchen and make a sugar-free, keto, low carb peanut brittle recipe.

Angie took my 6 week online Sugar Detox course back in 2020, then became an alumni member and is now my assistant in the Sugar Free Mom Tribe Community! She’s allowed me to transform her grandma’s cherished recipe so that anyone on a ketogenic diet or low carb diet can enjoy it too!

Tools needed:

Candy thermometer– I actually used an instant read meat thermometer and I find it easier to use than a true candy thermometer. Hubby uses it all the time for grilling meats but works great for candy too.

Cookie Sheet Pan

Parchment paper– Don’t forgo using this or your brittle will stick terribly to your pan.

Wooden spoon– helps to see if your mixture is nicely coated and also great for not destroying any of your ceramic or stainless steel pans.

Best Sugar Free Keto Peanut Brittle

Ingredients Needed:

salted butter

Better than Sugar Confectioners or see notes above for options

salt

vanilla extract

caramel extract or use more vanilla

vanilla stevia

baking soda

peanuts roasted, salted or see notes

Best Tips for Making Sugar-Free Peanut Brittle

Tip #1: Choose your keto sweeteners carefully and consider what you prefer; smooth texture not grittiness or some crystallization and no chewiness.

Tip #2: Buy a thermometer if you don’t have one. Guessing on whether the color is dark enough is a risk you take without a thermometer. If you go past the point of no return you could risk having brittle that takes burnt.

Tip #3: Keep the brittle refrigerated until ready to serve to ensure it will be nice and crisp with perfect snap. The longer it sits out on the counter, it can tend to soften a bit.

Keto-Friendly Sweeteners

I tested my low-carb version using 4 different sugar alternatives and I’m sharing my favorite, but of course, you can absolutely choose which keto sweetener you prefer.

Swerve granular sweetener (Erythritol)– My first attempt was using Swerve since I have a lot of it in my pantry and love it for many of my low carb keto recipes.

Unfortunately, it formed a lot of crystallization which we did not enjoy. In fact, I threw it away as no one wanted to eat it. The light color in the above picture is using Swerve.

Allulose granular sweetener-I thought this would best as I know with Allulose it helps make my keto ice cream recipes creamy and works well for the best texture in my Dairy Free Cloud Bread recipe.

It worked well, but does have a bit of chewy texture. Still has the crack to it, but after chewing the brittle you do feel the chewiness in your teeth.

The bottom brittle in the above picture with the nice golden brown color is using granular Allulose.

Swerve granular plus Allulose liquid combination– I tried combining these two together and the result was a fail.

This did not work at all to harden. In fact it stayed soft like a caramel even after freezing it.

Better than Sugar Confectioners ( Erythritol plus stevia)–

Produced a perfect sweetness, perfect brittle, still does have some crystallization, but not as bad as using the Swerve.

The darker brittle on the left of the picture below is using this sweetener.

My favorite was using the granular Allulose because I think it’s nice and smooth, no grittiness and I don’t mind the bit of chew. It’s also not as sweet and the Better than Sugar.

My hubby liked the Better than Sugar because he says it had less grittiness, no chewiness and has the perfect sweetness.

FAQs

Are peanuts keto friendly?

Some people following a keto diet may decide peanuts should not be eaten since they are a legume and legumes are usually high in carbs and not keto friendly.

There are many people who enjoy peanuts and follow a keto diet and can easily enjoy a serving of peanut butter or a serving of peanuts and still stay in ketosis, I am one of them.

Ketosis is a metabolic state, so how peanuts will effect you and your blood glucose or your ability to stay in ketosis can only be determined by testing it out on yourself.

Can I use other nuts besides peanuts?

Yes, if you’re not a fan of peanuts, you can really use any nuts of your choice. I tried this with pecans and it was lovely. Macadamia, almonds, really any nut you like can work.

Can I use unsalted peanuts?

Yes, if you prefer unsalted nuts are fine. I prefer the salted as it gives the brittle a nice salty and sweet bite!

How do I store this easy keto brittle?

Store in an airtight container in the fridge for up to a month. You can also freeze for up to 6 months.

What about Monk Fruit sweetener?

I did not test with monk fruit but usually it contains erythritol and monk fruit like the blend from Better than sugar so I would guess you would have similar results.

Can I make caramel sauce with this recipe for brittle?

Actually no, this recipe wouldn’t work if you want a creamy caramel sauce. You would need to add heavy cream to this recipe. Here’s my easy keto recipe for Caramel Sauce.

Is this the same as toffee?

Yes, pretty much is the same in texture as keto toffee.

How do I figure out the right size pieces for the serving?

Here’s a great tip: measure the length and width of your hardened brittle then do your best to break it in half.

Once in half, you need to break off 12 small pieces.

Then do the same for the other half, breaking off 12 of the same sized pieces as best you can. You’ll end up with 24 small pieces and one serving is 2 pieces.

Easy Low Carb Keto Sugar-Free Peanut Brittle

Print

Sugar Free Keto Peanut Brittle

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Servings 12 servings @ 2 pieces

Calories 104kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 1/4 cup salted butter
• 1/2 cup Better than Sugar Confectioners or see notes above for options
• 1/4 tsp salt
• 1 tsp vanilla extract
• 1 tsp caramel extract or use more vanilla
• 1/2 tsp vanilla stevia optional
• 1/2 tsp baking soda
• 1 cup peanuts roasted, salted or see notes above

Instructions

• Line a baking sheet pan with parchment paper.
• In a small saucepan, add the butter, sweetener and salt. Stir together and bring to a boil over medium heat.
• Once boiling reduce heat to low and stir constantly. The color will change to a dark brown, continue to stir until it reaches 300 degrees using a thermometer.
• Turn heat off, add vanilla extract, caramel extract and vanilla stevia and stir together. Add baking soda, stir together then add nuts.
• Pour the mixture on the baking sheet pan and spread the nuts in an even layer.
• Allow to set on counter for 30 minutes then you should be able to break it into pieces. You can also refrigerate to set.
• Storage: Best if kept in the fridge.

Notes

1 serving is 2 pieces which equals 1 net carb. 

This recipe was first published in December 2022.

Nutrition

Serving: 1serving @ 2 pieces | Calories: 104kcal | Carbohydrates: 2g | Protein: 3g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 127mg | Potassium: 92mg | Fiber: 1g | Sugar: 0.05g | Vitamin A: 118IU | Calcium: 14mg | Iron: 0.5mg

The post Best Easy Sugar Free Low Carb Keto Peanut Brittle appeared first on Sugar-Free Mom.

Sugar Free Low Carb Thumbprint Cookies

The classic thumbprint keto cookie recipes are made with a simple keto sugar cookie dough and are filled with either sugar-free raspberry jam or sugar free chocolate chips.

The name thumbprint comes from the classic method of using your thumb to make a “well” in the center of the cookie for the filling.

Alternately you can also use a rounded half teaspoon to make that small well in each of the cookie dough balls, but it’s of course more fun to use your thumb!

They taste like a soft, pillowy cloud of buttery sugar cookie dough! I adapted this keto cookie recipe from my Sugar Free Sugar Cookies!  I also have sugar free keto caramel thumbprint cookies if you prefer caramel!

Keto Nut Free Flour Options

Making keto friendly recipes without nut flours can be very challenging. My goal has always been to make keto recipes my whole family can enjoy and don’t spike my blood sugars, but since my youngest son has a tree nut allergy, I’ve had to work really hard on adapting with nut free keto flour replacements.

Each of these nut free keto flours below can be difficult to work with, but I have perfected them in my recipes. While each of these is not an easy one to one swap with something like almond flour or even with each other, there are ways to work around their absorbency. 

Coconut Flour– Coconut flour is the most absorbent of all nut free keto flours. It is not a tree nut, it is a drupe, like a peach with a pit. While some people do have allergies to coconut and tree nuts, there are some like my son that can easily use coconut flour without issue. It is not a tree nut.

Only about one third or even one fourth of a cup is equal to about 1 cup of almond flour, sesame flour and sunflower seed flour. Doubling the eggs and liquids in a recipe swap with coconut flour is important so your end baked good isn’t dry. 

Sesame Flour– Sesame flour can be used, almost evenly in place of almond flour in a recipe. The difficult part is that in some recipes you may need less almond flour as opposed to sesame, it’s all in the look and texture of the batter.

If a recipe calls for 1 cup of almond flour, I’d suggest using just 1/2 cup of sesame flour, mix the batter and if it looks too wet, add just 1/4 cup more until it looks combined but not wet and sticky. 

Sunflower Seed Flour– Sunflower seeds can be ground in your own blender or food processor if you prefer as it is less expensive than buying it already ground.  If you process too much, you will end up with sunflower seed butter.

When using sunflower seeds, the natural chlorophyl will turn baked goods green when the recipe has baking soda or baking powder in it. Often you can equally swap sunflower seed flour with the same amount of almond flour in most recipes.  

Keto Sweeteners

There are quite a few low carb powdered or confectioners sweeteners out on the market, but there are only a couple I would recommend.

The most popular one that many low carb keto bloggers use has been from Swerve. But since many studies have come out about using erythritol, many of my readers don’t want to use this sweetener anymore.

I’ve swapped it using Monk Fruit Allulose blend and it is working well in many of my new recipes. Feel free to use any sweetener of choice you like.

You can use my Keto Sweetener Guide & Conversion Chart to help you decide which sweetener and how much you should use.

How to Make Raspberry Thumbprint Cookies

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

Thumbprint Cookie Dough

unsalted softened butter or coconut oil

Keto confectioners sweetener

vanilla extract or almond extract

egg, room temperature

sesame flour or almond flour or almond meal

coconut flour

gelatin

baking soda

baking powder

sea salt

Center Filling Options

•  sugar free raspberry jam or sugar free chocolate chips

Instructions

Place your butter, sweetener, vanilla extract and egg in a stand mixer or large mixing bowl and use an electric hand mixer to combine well.

In another bowl, whisk all the dry ingredients together. Pour half of the dry ingredients into the wet ingredients and blend until combined. Add remaining dry to wet and combine.

Line a large baking sheet pan with parchment paper.

Use a tablespoon or measure out 18 grams or .5 ounce of dough and roll into small balls. Place balls about 2 inches apart on baking tray. Once all balls are made, use your thumb or a rounded 1/2 teaspoon and make an indent into the center of each cookie. Freeze for 1 hour.

Preheat oven to 350 degrees F. Remove cookies form freezer and bake for 7-8 minutes. Remove from oven and indent the centers of the cookies again. Add 1/2 teaspoon of your filling of choice.

Place bake into the oven for 1-2 minutes more. Remove from oven but do not touch until they are completely cool. Please note; if using sugar free chocolate chips, if they don’t melt together enough, simply use a toothpick to swirl the chips together.

How to Store Low-Carb Thumbprint Cookies

These keto jam thumbprint cookies will stay fresh and moist if kept in the refrigerator for up to 5 days. If left out on the counter, they will be good for 2 days before drying out. You can also freeze these smaller portions, in an airtight container for up to a month.

Best Keto Jam Thumbprints

Print

Sugar Free Keto Thumbprint Cookies (Nut Free, Gluten Free)

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Servings 18 cookies

Calories 72kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Thumbprint Cookie Dough

• 1/2 cup unsalted butter softened
• 1/2 cup Monk Fruit Allulose Confectioners
• 1 tsp vanilla extract
• 1 egg
• 1 cup sesame flour or 120 grams
• 2 tbsp coconut flour
• 1 tbsp gelatin
• 1/4 tsp baking soda
• 1/4 tsp baking powder
• 1/8 tsp salt

Center Filling

• 3 tbsp sugar free jam or sugar free chocolate chips

Instructions

• Place your butter, sweetener, vanilla extract and egg in a stand mixer or large bowl and use an electric hand mixer to combine well.
• In another bowl, whisk all the dry ingredients together. Pour half of the dry ingredients into the wet ingredients and blend until combined. Add remaining dry to wet and combine.
• Line a large baking sheet pan with parchment paper.
• Use a tablespoon or measure out 18 grams or .5 ounce of dough and roll into a ball. Place balls about 2 inches apart on prepared baking sheet pan. Once all balls are made, use your thumb or a rounded 1/2 teaspoon and make an indent into the center of each cookie. Freeze for 1 hour.
• Preheat oven to 350 degrees F. Remove cookies form freezer and bake for 7-8 minutes. Remove from oven and indent the centers of the cookies again. Add 1/2 teaspoon of your filling of choice.

  Place bake into the oven for 1-2 minutes more. Remove from oven but do not touch until they are completely cool. Please note; if using sugar free chocolate chips, if they don't melt together enough, simply use a toothpick to swirl the chips together.

Storage

• Once cooled, you can keep them on the counter for 2-3 days, but they will stay fresher and soft and moist, if you keep them stored in an airtight container in the refrigerator for up to 7 days. You can also freeze for up to a month.

Notes

The nutrition info above does not include any jam or chocolate in the center. Each thumbprint needs only 1/2 teaspoon of any filling of choice. You will need 3 tablespoons of any filling of choice to fill 18 thumbprint cookies.

Net Carbs with sugar free strawberry jam= 2g

Net Carbs with Lily’s sugar free chocolate=2g

Net Carbs for 1 cookie, no filling: 1g

 

This recipe was first published in December 2020.

Nutrition

Serving: 1cookie | Calories: 72kcal | Carbohydrates: 2g | Protein: 3g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 23mg | Sodium: 44mg | Potassium: 10mg | Fiber: 1g | Sugar: 1g | Vitamin A: 171IU | Calcium: 6mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Thumbprint Cookies appeared first on Sugar-Free Mom.

Keto Peanut Butter Cups Recipe (Sugar-Free, Low Carb, Better than Reese’s!)

Halloween is days away, and if you’re anything like me, this is the time of year when the candy bowls, office treats, and bright orange Reese’s wrappers seem to multiply on every surface. It’s tempting, it’s nostalgic, and it can trigger that old sweet-tooth spiral faster than any other holiday.

But here’s the truth: you don’t have to white-knuckle your way through Halloween and you don’t have to “miss out” either—not on chocolate, not on peanut butter, and definitely not on your favorite combo of all time.

These creamy, sugar-free Keto Peanut Butter Cups taste just like a Reese’s (honestly… better) but won’t send your blood sugar on a rollercoaster or leave you with regret, cravings, and a carb hangover.

They’re made with simple ingredients, no artificial flavors, and no sugar alcohols, and they come together easily using a silicone mold or muffin liners.

This is the kind of low-carb sweet treat that lets you stay committed to your goals and enjoy something fun and delicious during candy season.

So before those Halloween cravings pull you toward the candy aisle—make a batch of these at home and keep them chilled for when that moment hits. You’ll be glad you did.

Why You’ll Love This Low-Carb Peanut Butter Cup Recipe

Perfect for keto dieters, low-carb lifestyles, and Halloween candy swaps

Tastes like a Reese’s, without sugar or junk ingredients

Just 5 simple ingredients

No sugar alcohols and no artificial flavoring

Won’t spike your blood sugar

Freezes beautifully for portion-control

Ingredients You Need

• Sugar-free chocolate chips or chocolate bar (look for cocoa butter in ingredients)
• Coconut oil
• No-sugar-added natural peanut butter (or swap almond butter/sunflower butter)
• Vanilla extract
• Vanilla liquid stevia (or powdered erythritol/monk fruit sweetener)
• Tip: Silicone muffin cups make them pop right out, but paper liners work too.

How to Make Your Own Peanut Butter Cups (Step-by-Step)

1. Melt chocolate with coconut oil in a microwave-safe or heatproof bowl.
2. Add a thin layer to molds or a muffin liner and coat the sides.
3. Freeze for 15 minutes.
4. Melt peanut butter with remaining coconut oil, add vanilla and sweetener.
5. Spoon into hardened chocolate cups and freeze again.
6. Cover with remaining chocolate and freeze until firm.
7. Pop out, enjoy, and store in the fridge or freezer.

Full recipe card and printable nutritional information label is below.

MAKE IT MIDLIFE MACRO METHOD™ FRIENDLY (DEFICIT-DAY OPTION)

If you’re following my Midlife Macro Method™ and want a lower-fat option for deficit days, try this swap:

• Reduce coconut oil in the filling by half
• Use powdered peanut butter (PB2-style) for part of the filling to lower fat and calories
• Keep serving size to 1, and pair with a high-protein meal or snack

Same flavor. Same satisfaction. Better alignment for your fat-loss phase.

Can I use unsweetened chocolate?

You could use unsweetened chocolate but you will need to add much more low carb sweetener since it won’t be sweet at all.

I don’t recommend using unsweetened chocolate as it doesn’t have much milk fat which provides that famous taste of milk chocolate. It could be bitter if using unsweetened chocolate.

Can I use dark chocolate?

You can use dark chocolate instead of the sugar-free chocolate bars or chips I used for this recipe. The higher the cocoa butter in the chocolate bar, the less sugar and carbs it has. I recommend 85% dark chocolate.

Do I have to use silicone muffin cups?

You don’t have to use silicone muffin cups, it just makes it easier to remove these peanut butter cups. If you use a metal muffin tin, use a paper liner in each for easy removal.

Can I swap the sweetener?

Avoid granulated sweeteners in the filling—use powdered Allulose or monk fruit, or stick with liquid stevia for smooth texture.

Can I make this nut free?

If you’re not a peanut butter fan or you have dietary restrictions, you could certainly make these with another nut butter of choice like almond, macadamia or even cashew. Also you could make these nut free by using Sunflower seed butter as an alternative.

Brenda’s Best Tips:

I purchased silicone molds to make traditional looking peanut butter Reese’s cups.

You can use any peanut butter you like but I like this natural peanut butter as it still contains salt. If you use a no salt peanut butter I would suggest adding in sea salt or these won’t be similar to traditional.

They may soften a little if left out on the counter at room temperature. It’s best to just keep them refrigerated until you want to enjoy them.

If you’ve always liked Reese’s Sugar Free Peanut Butter cups miniatures, check out this recipe Homemade Sugar Free Peanut Butter Cups.

Hope you love them just as much as we do!

More Keto Recipes with Peanut Butter Flavor

Peanut Butter Fat Bombs

Peanut Butter Balls

Peanut Butter Blossom Cookies

3 Ingredient Peanut Butter Fudge

Peanut Butter Mug Cake

Keto Low Carb Peanut Butter Cups

Print

Keto Low Carb Peanut Butter Cups

Halloween doesn’t have to be a sugar trap. With treats like these Keto Peanut Butter Cups, you can stay in control, stay off the blood-sugar rollercoaster, and still enjoy chocolate like a queen.

Servings 12

Calories 259kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 10 oz sugar free chocolate chips
• 4 tbsp coconut oil divided
• 1 cup no sugar added peanut butter
• 1 tsp vanilla extract
• 1/2 tsp vanilla liquid stevia or swap with 1/2 cup of your favorite sugar free sweetener

Prefer mini peanut butter cups? I've got that too!

Instructions

• Melt the chocolate with 2 tablespoons of coconut oil and stir until smooth.
• Place the silcone mold on a baking sheet. Spoon enough chocolate into each mold to cover the bottom and sides, use a pastry brush to cover sides. You will use about half the melted chocolate for this, remaining will be to cover the tops of each cup. Freeze for 15 minutes. 
• While that is in the freezer, melt the peanut butter and the remaining coconut oil together and stir until smooth. Stir in the vanilla extract and stevia. Taste and adjust if needed.
• Evenly spoon the peanut butter mixture into the frozen chocolate cups. 
• Freeze again for 15 minutes.
• Cover each with remaining chocolate and freeze again for 1-2 hours. Pop out of molds and enjoy!
• Store in an airtight container in the fridge for up to 2 weeks or freezer for up to 3 months. They soften at room temperature since there are no stabilizers or artificial additives.

Video

Notes

 6 g net carbs

This recipe was first published in March 2018.

Nutrition

Serving: 1pb cup | Calories: 259kcal | Carbohydrates: 7g | Protein: 7g | Fat: 23g | Saturated Fat: 10g | Cholesterol: 1mg | Sodium: 70mg | Fiber: 1g | Sugar: 1g

The post Sugar Free Low Carb Keto Peanut Butter Cups Recipe appeared first on Sugar-Free Mom.

Sugar Free Keto Candied Pecans

These sweet, crunchy Sugar-Free Keto Candied Pecans are the perfect low carb holiday season party snack or homemade gift for friends and family.

With simple ingredients and a quick bake time, this recipe delivers that classic candied flavor and texture without sugar — ideal for a keto diet, low carb lifestyle, or anyone who wants a healthier twist on a holiday favorite.

Every year as the holidays approach, I find myself juggling a packed calendar: cooking, baking, hosting, and of course…wrapping gifts.

Thankfully, my husband has taken over wrapping duties since I was pregnant with our youngest — a true Christmas miracle! That frees me up to focus on my favorite part: making delicious low carb and keto recipes to share at parties, give as gifts, and enjoy a sweet treat with my family.

This keto candied pecans recipe has been a holiday staple in my home for years. I love doubling the batch to fill mason jars for gifts, sprinkle over salads, or keep on hand for a sweet and crunchy keto snack.

Unlike traditional candied nuts loaded with sugar, this version uses a blend of sugar-free sweeteners, Monk Fruit Allulose sweetener and sugar-free maple syrup to create that perfect caramelized coating — without spiking blood sugar or kicking you out of ketosis.

Anyone looking to reduce their sugar intake of white sugar during the crazy holiday season whether on a low carb diet or not, this is a great low carb snack!

Why You’ll Love This Keto Candied Pecans Recipe

• Low Carb & Sugar Free: Sweetened with a Monk Fruit Allulose Blend and sugar-free maple syrup instead of refined sugar.
• Simple Ingredients: Just a few pantry staples make these sweet, crunchy, and irresistible.
• Quick & Easy: Prep in 5 minutes and bake until golden.
• Versatile: Perfect as a holiday party snack, on top as a salad topper, as a crunchy topping for keto desserts, or packed into mason jars for homemade gifts.
• Healthy Fats: Pecans provide satisfying fats and a naturally sweet flavor that pairs beautifully with the cinnamon and maple notes.

In Christmas’s Past, we’ve enjoyed these delicious recipes: Zucchini Lasagna, Spaghetti Squash Lasagna,  Brussel Sprout Salad, Asparagus Bundles, and of course plenty of desserts! Some of the favorites are my easy recipe for my Grandmother’s Butterballs, Peppermint Brownie Bark.

My Favorite of all, Peppermint Cheesecake Pie! I also have a brand new pecan recipe that is sure to impress anyone with a sweet tooth!

My daughter and I have been baking for a couple for weeks and freezing everything to be ready to deliver goodie trays on Christmas Eve. We made Salted Caramel Cashew Fudge, White Chocolate Coconut fudge, Sugarless Sugar cookies and Gingerbread men.

If I have time I’d like to make my Chocolate Cream pie and I also still need to make ahead my Grain Free Cinnamon Roll Muffins for Christmas morning,

WHEW!! I’m exhausted thinking about it all! But this recipe today is the best candied pecans recipe I can make over and over again with no stress, no worries and honestly hassle free! It’s perfect for gift giving in a cute little mason jar as well as a holiday parties!

Tips for Perfect Sugar-Free Candied Pecans

1. Use Parchment Paper: Line your baking sheet to prevent sticking and ensure easy cleanup.
2. Stir Midway: Tossing the fresh pecans halfway through baking helps the sweetener mixture evenly coat each nut and creates a crisp, candy-like shell.
3. Cool Completely: Let the pecans cool on the pan — as they cool, the coating hardens into that irresistible crunchy texture.
4. Storage: Store in an airtight container or glass mason jar at room temperature for up to 2 weeks. Perfect for make-ahead holiday prep!

Serving & Gifting Ideas

• Holiday Gifts: Fill small mason jars with candied pecans, add a ribbon, and share them as thoughtful homemade keto gifts.
• Salad Topping: Sprinkle over roasted veggie or leafy green salads for a crunchy topping.
• Dessert Garnish: Use as a keto-friendly topping for pumpkin pie, cheesecake, or sugar-free ice cream.
• Snack Attack: Enjoy a small handful of these keto pecans as a sweet snack over some plain Greek yogurt or cottage cheese that fits your low carb or keto diet.

Sugar Free Keto Candied Pecans

Print

Easy Sugar Free Low Carb Keto Candied Pecans Recipe

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 20

Calories 109kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/4 cup butter melted
• 1 tablespoon sugar free maple syrup
• 1 tsp maple extract
• 1/2 cup Brown sugar sub or another sugar free brown sweetener
• 1 teaspoon ground cinnamon
• 2.5 cups unsalted raw pecans

Optional

• 2 tablespoon Bourbon for extra depth of flavor (add to the wet ingredients — will cook off during baking)
• 1 tsp cayenne pepper or for a spicy kick or chipotle powder.

Instructions

• Preheat your oven to 325°F (163°C). Line a large baking sheet with parchment paper.
• Combine Wet Ingredients: In a medium mixing bowl, whisk together melted butter, sugar-free maple syrup, and maple extract. If using bourbon, whisk it in here.
• Add Sweetener & Spices: Stir in the brown sugar sub and ground cinnamon until fully combined into a thick, sweetener mixture.
• Coat the Pecans: Add the pecans to the bowl and toss until each pecan is evenly coated.
• Spread & Bake: Arrange the coated pecans in a single layer on the prepared baking sheet. Bake for 15–20 minutes, stirring once halfway through to ensure even caramelization.
• Cool & Harden: Remove from the oven and stir gently while the mixture is still hot, then let the pecans cool completely on the pan. The coating will firm up as they cool, creating a sweet, crunchy shell.
• Store: Once fully cooled, transfer to an airtight container or mason jars. Store at room temperature for up to 2 weeks.

Notes

5 g net carbs

• Bourbon is optional and can be eliminated if desired.
• The photos in this post are a double batch of the recipe below as I plan to give them as gifts in mason jars to family and friends for Christmas.
• This recipe was first published in December of 2014.

Nutrition

Serving: 1ounce | Calories: 109kcal | Carbohydrates: 6g | Protein: 1g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 20mg | Potassium: 50mg | Fiber: 1g | Vitamin A: 80IU | Vitamin C: 0.2mg | Calcium: 10mg | Iron: 0.3mg

The post Easy Sugar Free Low Carb Keto Candied Pecans Recipe appeared first on Sugar-Free Mom.

Low Carb Donuts

Fall is a special time of year for our family and always provides some wonderful opportunities for spending quality time together. Apple picking, corn mazes and pumpkin carving are a tradition for us every fall and often ends in sitting around the table together to enjoy a meal or snack.

Donuts were often a special weekend treat my parents would get for us growing up. Now that I don’t eat those carb filled sugar filled donuts and don’t want my kids eating them either, creating a low-carb donuts but nut free version was important to me since my youngest son has a tree nut and peanut allergy.

Food allergies for my son have been hard but now dairy free became a necessity for my daughter recently so I’m working hard to make dairy free so she could also enjoy these. 

With a perfect combination of coconut and sesame flours as the flavor of brewed tea, these maple tea donuts have all the warm fall flavors and amazing soft spongey texture. Perfect fluffy donut with maple flavor and won’t spike your blood sugar if you’re diabetic or following a keto diet.

As a mother of 3 I try my best to create special memories my kids will cherish when they become adults and have children. Being a sugar-free food blogger, I am constantly reinventing traditional recipes to make them healthier for myself and my family. My kids are getting accustomed to what unique twist I will make from a classic recipe and today’s keto donuts recipe is no different

Carbs in Traditional Plain Donuts

According to Cronometer, a plain donut from Dunkin Donuts has 23 grams of carbs, and 200 calories and very little dietary fiber, .7 so the net carb count would be 22.3 grams.

Whether you track total carbs or net carbs, either are way too high if you’re on a keto diet or looking to improve insulin resistance and have better blood sugar balance. 

Our maple tea low carb keto donut recipe has 7 grams of carbs, 4 grams of dietary fiber for a final carb count of 3 grams net carbs. All the nutritional information is on the printable recipe card at the bottom of this page. 

I doubt there are many kids who’ve never been to a donut shop and haven’t tried a traditional donut so the taste of one is probably something they’ve enjoyed.

Taking a comfort kind of food like this and reimagining it into a guilt free one is most likely not something kids might be too excited about. Except of course, once they taste them. Then their minds will be blown!

My kids were super surprised and thrilled with these keto maple donuts and were almost in shock at how good they were! Reinventing a carb laden donut with a gluten, grain, and sugar free one might not get you too excited, but if you’ve been following my blog long enough, you know this is how I work. 

Don’t need a dairy free donut recipe? Maybe pumpkin donuts might be more what you’re looking for! Try these Pumpkin Spice Keto Donut recipe for a nice treat and they also have a paleo option as well!

Even the optional frosting maple glaze is sugar free and dairy free! The BEST part about these donuts is using Lipton Cold Brew!

No boiling needed, just steep a few minutes and the rest just goes in the mixer! It’s quick and easy and your family will most certainly thank you!

Can I swap the sesame flour?

Sesame flour and almond flour don’t behave exactly the same, but for most baking recipes you can substitute them close to a 1:1 ratio by volume.

The main difference: sesame flour is denser and more absorbent than almond flour. 

Here’s a quick guideline:

• ½ cup sesame flour ≈ ¾ cup almond flour
• If the batter seems too wet, reduce liquids slightly.
• If it seems too dry, add 1–2 tablespoons more liquid or extra egg whites.

Can I swap the sweetener?

​You can swap the sweeteners I used with powdered erythritol but there may be an aftertaste or a cooling effect from that particular low-carb sweetener.

​Why I Use Two Sweeteners in This Recipe

You’ll notice that I use both monk fruit with allulose and a touch of cinnamon liquid stevia here. People often ask, “Why both? Isn’t one enough?”

After years of creating sugar-free recipes since 2011, I’ve found that blending sweeteners gives the best overall flavor. Each one has its strengths, but also its quirks:

• Monk fruit with allulose provides a clean sweetness and helps with bulk and texture, especially in baked goods.
• Liquid stevia (in this case, cinnamon-flavored) adds a little extra pop of sweetness and warmth without adding bulk.

When you combine them, they balance each other out. The stevia helps enhance flavor notes, while the allulose rounds out any sharper edges. Together, they smooth away any aftertaste you might notice if you used just one alone.

It’s this layering approach that has allowed me to make recipes taste as close to traditional sugar-sweetened versions as possible—without the sugar.

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

Why This Recipe Uses Both Baking Powder and Baking Soda

When it comes to leavening agents, I often get asked, “Why do you need both?”

Here’s the scoop:

• Baking powder is a complete leavener on its own—it already has an acid mixed in, so it reacts when combined with liquid and again when heat is applied. It gives the donuts a light, fluffy lift.
• Baking soda needs an acid to activate. In this recipe, ingredients like the maple tea (slightly acidic) and sweeteners help provide that balance. Baking soda not only helps with a great rise, but it also improves the browning and can cut any bitterness from the flours.

Using both together creates just the right fluffier texture and color: baking powder ensures reliable lift, while baking soda fine-tunes the rise, flavor, and golden finish.

It’s a little baking science trick that makes these donuts soft and airy instead of dense or flat.

More Low Carb Maple Recipes you might enjoy:

• Maple Coconut Fudge
• Maple Pecan Coconut Candy Bars
• Slow Cooker Maple Custard

Sugar-Free Keto Paleo Maple Tea Donuts

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Sugar-Free Keto Paleo Maple Tea Donuts

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 8 donuts

Calories 121kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 3/4 cup cold water
• 1 cold brew tea bag
• 1/2 cup coconut flour
• 1/2 cup sesame flour or see notes above to swap
• 1/2 cup Monk Fruit Allulose brown sugar substitute or see notes above
• 1 tsp ground cinnamon
• 1 tsp baking powder read why I use both powder and soda above
• 1/2 tsp baking soda
• 1/4 tsp salt
• 4 eggs
• 2 tbsp avocado oil or coconut oil or olive oil
• 2 tsp maple extract
• 1 1/2 tsp cinnamon liquid stevia

Optional Glaze:

• 4 ounces canned coconut milk chilled
• 1/4 cup Sugar Free Maple syrup
• 1/2 tsp ground cinnamon

Instructions

• Preheat oven to 350 degrees F.
• Steep the tea bag in water for 5 minutes.
• While the tea is steeping, whisk the coconut flour, sesame flour, sugar sub, cinnamon, baking powder, baking soda and salt together in a large bowl.
• In a stand mixer, add the eggs, oil, maple extract and liquid stevia or add to a large mixing bowl.
• Squeeze out the tea bag and discard then pour the tea into the mixer or large mixing bowl with wet ingredients.
• Blend on high until combined or use an electric hand mixer then add the dry ingredients into the wet ingredients and blend until incorporated.
• Grease 2 donut pans and spread the donut batter evenly into each cavity of the donut pan to make 8 donuts.
• Bake for 15-20 minutes until golden brown.
• Cool slightly then remove from pan to finish cooling on a wire rack.
• Mix the optional glaze together in a bowl and spread over each donut if desired.
• Mix the optional glaze recipe together in a small bowl and drizzle or spread over each donut if desired.

Video

Notes

Nutrition Info is without optional glaze.

3 g net carbs

This recipe was first published in November 2016 and updated with video in October 2019. 

Nutrition

Serving: 1donut | Calories: 121kcal | Carbohydrates: 7g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Sodium: 161mg | Potassium: 52mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 0.01mg | Calcium: 25mg | Iron: 0.1mg

The post Sugar Free Low Carb Keto Paleo Maple Tea Donuts appeared first on Sugar-Free Mom.

What is a Smoothie Bowl?

What exactly is a smoothie bowl? Basically taking your traditional healthy recipe for a smoothie in a glass to take it up another level. Instead of sipping it, you enjoy it like a soup and add some delicious toppings like low-carb fruits, seeds, or nuts!

It’s taking your smoothie to the next level and it’s a whole lot more satisfying for a meal because of having to chew your food rather than just sip it. Some of us need a little texture and crunch and it’s a delicious way to enjoy a smoothie bowl with toppings like nuts or seeds making it just that much more enjoyable!

Enjoy as a meal on the go for busy mornings, or post-workout snack, either way the creamy texture and boost of protein will definitely satisfy!

Why Chewing Matters More Than Just Sipping

One of the reasons I love making a smoothie bowl instead of just drinking a smoothie is because chewing your food helps you feel more satisfied.

When you add toppings like chia seeds, hemp hearts, or nuts, you get that extra texture and crunch that tells your brain you’ve truly eaten a meal.

Chewing does a lot more than just break down food:

• It activates satiety hormones that signal fullness to your brain.
• Eating with a spoon instead of sipping forces you to slow down, giving your body time to recognize when it’s satisfied.
• The added texture helps with the sensory experience of eating — crunch, chew, flavor release — which is part of why meals feel more enjoyable and complete.
• Solid toppings also slow digestion for steadier blood sugar, keeping you fuller for longer.

So while this recipe can easily be made as a drinkable blueberry flavor smoothie, I highly recommend enjoying it as a smoothie bowl with toppings. You’ll find it not only more filling, but also more satisfying — proof that chewing really does matter!

Low-Carb Smoothies

Carbs in Traditional Smoothies

Typically smoothie bowls can be loaded with carbs, especially if adding a bunch of different fruits that are higher in carbs. Most smoothies made with fruit and dairy products have about 27 grams of carbs in an 8 ounce serving which is much too high for anyone on a ketogenic diet. 

The key to keeping it lower in carbs for keto smoothies is the amount of fruit you use.  Raspberries and blueberries are lower on the glycemic index and therefore a fantastic fruit to include on a low-carb diet. 

You’ll be surprised at how a little fruit goes a long way but using some extra special ingredients makes this a very filling meal.

Our smoothie is a large 16 ounce serving with just 9 total grams of carbs. All the nutritional data and full recipe is on the printable recipe card at the bottom of this post. 

Keto Blueberry Smoothie Recipe 

If you’re on a keto diet, you are very limited in total carbohydrates per day. All the ingredients are keto in this great smoothie, but you will need to make some adjustments if the carb count is too high for you. I’ve included some notes to help lower the carbs.

Everyone following a keto lifestyle is different as far as carb intake. Some count total carbs and some count net carbs but adding fresh blueberries or frozen into your diet is so good for you since berries are full of antioxidants!

Other Recipes using Berry Flavored Stevia you might like:

• Paleo Mixed Berry Coconut Popsicles
• Strawberry Mousse Pie
• Raspberry Fool

Low Carb Blueberry Smoothie Bowl

Brenda’s Chef Notes:

You can use any milk of choice you like for this smoothie bowl.

Frozen berries work better in this and you won’t need as much ice to make it cold to enjoy. If using fresh berries you’ll need to add at least a cup of ice.

Xanthan gum is optional but does help make a nice and thick delicious smoothie bowl.

More Keto Smoothie Recipes

​If you need more ideas for a perfect smoothie for when you’re on-the-go, try my Peaches & Cream Smoothie, or my Chocolate Cherry Protein Smoothie. 

Quick Low Carb Keto Blueberry Protein Smoothie Bowl

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Low Carb Keto Blueberry Protein Smoothie Bowl

Prep Time 5 minutes minutes

Servings 1 serving

Calories 227kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 cup unsweetened almond milk or coconut milk for nut free
• 1 scoop whey protein powder for dairy free use collagen peptides (See note below)
• 1/3 cup frozen blueberries or fresh blueberries
• 1/2 tbsp MCT oil or coconut oil
• 1/2 tsp vanilla extract
• 1/2-1 tsp Berry Liquid stevia
• pinch salt
• 1/2 cup ice
• 1/4 tsp xanthan gum optional to thicken
• Toppings: chopped nuts, hemp seeds, chia seeds, fresh berries optional

Instructions

• Add all ingredients to a high-speed blender and blend on high until smooth. Taste and adjust stevia if needed. Pour into a bowl and top with your favorite toppings and enjoy!

Video

Notes

Toppings are not included in the nutrition info. Vanilla protein powder can be used or unflavored. 

This recipe was first published in June 2018.

8 g net carbs

Using Collagen protein instead of whey protein powder to make dairy free and it will reduce your total carbs to 8 g and grams of net carbs to 7g. Calories will be reduced to 152 and grams of protein will be reduced to 9g. This is also a large bowl of about 16 ounces. Another option is to split this in half to cut the carbs even more. 

Nutrition

Serving: 1bowl | Calories: 227kcal | Carbohydrates: 9g | Protein: 26g | Fat: 8g | Saturated Fat: 5g | Sodium: 151mg | Potassium: 37mg | Fiber: 1g | Sugar: 5g | Vitamin C: 4.8mg | Calcium: 30mg

The post Quick Low Carb Keto Blueberry Protein Smoothie Bowl appeared first on Sugar-Free Mom.

Homemade Lactose Free 2% Cottage Cheese

If you’re anything like me and on a keto diet or following a low-carb lifestyle, you probably have a soft spot for traditional cottage cheese—it’s so versatile and a powerhouse of protein.

But if you have lactose intolerance like me, finding a lactose-free option can sometimes feel like searching for a unicorn in the dairy products aisle. 

The specific brands I’ve used are Green Valley, Good Culture brand, as well as the Lactaid brand but I haven’t found any that is also 2% and not full fat.

So I knew I wanted to make my own at home to fit into my Midlife Macros which is moderate fat, higher protein ketogenic diet, not high fat as classic keto is.

Why You Will Love this Great Recipe

Perfectly tailored for lactose sensitivity. This recipe swaps out the usual dairy base for lactose-free milk, so you get to enjoy all the creamy goodness of cottage cheese without worrying about digestive discomfort. 

High protein boost with 2% fat. Unlike many low-fat or fat free cottage cheese, this version strikes a beautiful balance with 2% fat.

The result? A creamy, slightly rich creamy texture that also delivers a solid dose of muscle-friendly protein—ideal for those looking to power up their meals.

Homemade freshness and customization. Making cottage cheese at home means you control every ingredient and can tweak the taste and texture to your liking.

Plus, there’s nothing quite like the smell of fresh curds coming together in your own kitchen—and eating your curds and whey, well that’s the best part!

Why I Make Homemade Cottage Cheese

​I used ½ gallon of 2% lactose-free milk and made about 1.5 cups of clean, low-fat, lactose-free cottage cheese — something I haven’t been able to find in stores anywhere.

Sure, it’s not cheaper, but it is:

✔️ Gentle on digestion

✔️ Lower in fat and carbs than most brands

✔️ Totally free from additives

✔️ Customizable and fresh

Bonus? I saved the whey and added it to my smoothie for extra protein and nutrients. Nothing wasted — and everything supports my Midlife Macro goals. My Midlife Macro Method™ is kicking off tonight! Register now to join me for coaching through the month of August.

Homemade Cottage Cheese Has (Almost) No Carbs:

• I used vinegar to curdle the milk. That acid breaks the milk apart, causing the lactose (milk sugar) to remain in the whey, not in the curds.
• The curds (what becomes cottage cheese) are made up of casein protein and fat — not sugar.
• Since I drained all the whey (which holds most of the lactose), you’re left with a very low-carb or nearly zero-carb product.
• Our version has 24 g protein and 1 g of carbs. Full Printable recipe card with all nutritional information is at the bottom of this page. 

Why Store-Bought Cottage Cheese Has More Carbs:

Not all the whey is removed

• Store-bought full fat cottage cheese is often packaged with extra liquid (whey) for moisture and texture.
• That whey contains residual sugars, even if it’s lactose-free, the sugars are still present — just in a digested form (glucose + galactose).
• So that adds carbs back to the final product.

Added ingredients

• Some brands include stabilizers or gums (like guar gum, carrageenan), or even starch or cream, which can increase carbs slightly.
• Even “clean” brands like Good Culture have 2–4g carbs per ½ cup, due to milk sugars still present in the curd mix.

Standard labeling assumes a certain carb content

• Even lactose-free milk is often labeled with 6g carbs per cup, because the sugar is still there — just in a digested form.
• That translates into the final label — even if your body responds differently.

My homemade version drains off the sugars in the whey. Store-bought versions keep more liquid + use processing steps that retain or label carbs differently.

Homemade Version is Lower in Fat:

• Store-bought lactose-free cottage cheese is only available in 4% (whole milk) varieties.
• Some of the fat remains in the curds.
• But with lower-fat milk, there’s simply less fat to begin with.
• Many store-bought brands add cream back into the curds for mouthfeel and flavor.
• My homemade version has about half the fat per serving compared to the market versions — without sacrificing protein or freshness.
• Perfect for your Midlife Macros approach: high protein, moderate fat, minimal carbs.
• Ideal for women who want to control fat intake while still feeling full and nourished.

BUT — Here’s When It IS Worth It to Make it at Home:

• You can’t find lactose-free cottage cheese easily.
• You want cleaner ingredients (no gums, additives, or preservatives).
• You enjoy the process and want to repurpose the whey (smoothies, ferments, etc.).
• You want to customize fat content or salt level.

Simple Ingredients and Substitutions

​Lactose-Free Milk. Using lactose-free milk is the heart of this recipe, providing all the richness of traditional milk but without the lactose that can cause discomfort. If you’re in a pinch, some almond or oat milk alternatives might work, but curdling might be less predictable.

2% Milk Fat Content. The 2% milk strikes a nice balance between creaminess and healthfulness, keeping the cottage cheese from being too watery or too heavy. If you prefer a richer option, whole milk can be used, but expect a thicker, creamier result.

Vinegar or Lemon Juice. Vinegar is typically used to curdle the milk in traditional cheese-making, but lemon juice is a lovely, natural substitute that’s easy to find and vegan-friendly.

The choice affects how quickly the curds form but both lead to delicious results. For a different flavor profile, you could use apple cider vinegar. 

Salt. A pinch of salt brings out the flavors beautifully without overwhelming the mild curds. Feel free to adjust or leave it out, based on your preference or dietary needs.

Chef Tips

#1 Use fresh lactose-free milk.
Freshness really makes a difference in cottage cheese texture and flavor, so try to get the freshest lactose-free milk you can find. Milk that’s too close to the expiration date won’t curdle as nicely.

#2 Keep an eye on the temperature.
Heating the milk slowly to just the right temperature is crucial—too hot and you risk denaturing proteins; too cool and the curds won’t form properly. 

#3 Drain properly for texture.
After curds form, use a fine mesh strainer or cheesecloth to drain whey well but don’t squeeze—you want your curds to stay tender and moist. Finding that happy medium makes for perfect cottage cheese texture.

#4 Chill before eating.
Let the finished cottage cheese chill for a couple of hours in the fridge; this helps the curds firm up just right and enhances the flavor. Trust me, it’s worth the wait.

#5 Season last for flexibility.
Salt can be added at the end. You could even jazz it up with herbs or spices for variety.

Recipe Variations

​Add Fresh Herbs:
Mix in chopped chives, dill, or parsley for a fresh, herbaceous twist that complements salads and snacks.

Spicy Kick:
Add a pinch of smoked paprika or cayenne pepper into the curds for a subtle heat that livens up the flavor.

Creamier Version:
Stir in a little lactose-free sour cream or Greek yogurt to make the texture extra creamy without losing protein punch.

Sweet Cottage Cheese:
Drizzle with sugar free honey or sugar free maple syrup and add fresh berries for a simple, healthy dessert or breakfast treat.

Troubleshooting Common Problems with this Recipe

​Curds Are Too Small or Watery
Make sure the milk temperature is just right—if it’s too cool, curds won’t form well. Also, try using a bit more acid to encourage firmer curd formation.

Bitter or Off Flavor
This can happen if your milk is nearing expiration or if the curds were left to sit too long before draining. Use fresh milk and drain promptly for best results.

Curds Won’t Form
Check your acid source; lemon juice varies in acidity. Also, avoid overheating the milk which can hinder curdling.

Freezing & Storing Leftovers

​Freezing:
Cottage cheese isn’t the best candidate for freezing since its texture can become grainy upon thawing. If you do freeze it, store in an airtight container and use within 1 month for best texture.

Storing:
Keep your homemade lactose-free cottage cheese in the refrigerator in a sealed container. It should stay fresh for about 5 days. Give it a stir before using as whey can settle on top.

​Can I use regular milk instead of lactose-free?

Yes, regular milk works perfectly if lactose isn’t a concern for you. Just expect the classic cottage cheese texture and flavor.

Can I add flavors to the cottage cheese?

Absolutely. Fresh herbs, pepper, or even fruit preserves can all be stirred in to customize the flavor.

Is this recipe suitable for vegans?

No, it requires dairy milk or lactose-free milk so this is not a dairy-free cottage cheese recipe. For a vegan alternative, look into plant-based ricotta recipes instead.

What equipment is essential for cottage cheese making?

A good thermometer and a fine mesh strainer or cheesecloth are key to ensuring proper curd formation and draining.

What to do with leftover Whey

Add to Smoothies or Protein Shake–

• It’s a great source of protein and adds a subtle tang. 
• Adds protein and electrolytes (calcium, potassium, phosphorus).
• Gives a slight tang, like buttermilk or kefir — very subtle, but noticeable.
• Has a much thinner consistency than milk — more like water with a light creaminess.

Use in Baking- Replace water or milk in recipes like:

• Keto breads (almond flour or coconut flour-based)
• Low-carb pancakes or muffins
• Pizza dough (if you’re doing a higher-protein version)

Ferment Veggies

• Use whey as a starter for lacto-fermentation (e.g., pickled cucumbers, sauerkraut).
• Just 1-2 tbsp added to a saltwater brine will help kickstart fermentation.

How to Store Whey:

• Pour it into a clean glass jar or airtight container (a mason jar is perfect).
• Label it with the date you made it.
• Store it in the refrigerator, not the counter.

How Long It Lasts:

• Up to 2 weeks in the fridge.
• It may separate or look a little cloudy over time — that’s okay. Just give it a shake.

​Freeze it:

• Ice cube trays (great for smoothies or baking).
• Zip-top freezer bags (lay flat for space-saving).
• It’ll last up to 3 months in the freezer.

Keto Cottage Cheese Recipes

In any of my keto low carb recipes that have regular cottage cheese as an ingredient, feel free to use this homemade lactose free version in any simple recipe you like. 

Keto Cottage Cheese Bread

Keto Cottage Cheese Muffins

Keto Cottage Cheese Protein Waffles

​Keto No Bake Cottage Cheese Cheesecake

Keto Cottage Cheese Egg Bake

Keto Cottage Cheese Chicken Crust Pizza

Homemade Lactose Free 2% Cottage Cheese

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Homemade Lactose Free 2% High Protein Cottage Cheese

Making your own lactose-free cottage cheese is a rewarding little adventure that pays off in fresh flavor and wholesome nutrition. Knowing exactly what’s in your food is satisfying in the best kind of way. Give it a go and enjoy the gentle charm of fresh cottage cheese crafted by you—no lactose troubles included.

Prep Time 1 minute minute

Cook Time 10 minutes minutes

Servings 3 servings @ 1/2 cup

Calories 90kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• Large Pot
• Thermometer
• Fine Mesh Strainer
• Cheesecloth
• Large Bowl

Ingredients

• 1/2 gallon Lactose Free 2% Milk or whole milk could be used
• 3 tablespoons white vinegar or lemon juice
• 1/4 tsp salt optional

Instructions

• Pour milk into a large saucepan. Heat milk to 185°F, stirring gently over medium heat. For best results use a cooking thermometer to check temperature. Overheating reduces curd yield.
• Remove from heat. Stir in acid slowly.
• Let sit undisturbed for 10 minutes for curds to form. Do not stir.
• Strain through fine cheese cloth, muslin cloth or nut milk bag — but don’t rinse!
• Let drain 10-15 minutes, or until mixture is 130-140 degrees F. Longer for drier curds. I let it drain 30 minutes and yielded 1.5 cups. Do not squeeze or rinse.
• Want a creamier texture? Stir in 1–2 tbsp of heavy cream after draining.
• Scoop into a bowl, add salt, if using and chill.
• See additional notes above for optional add ins.
• Store in an airtight container in the fridge for up to 5 days. 

Notes

• These numbers reflect that almost all lactose is removed with the whey, making this very low in carbs and well tolerated by most with lactose sensitivity.
• Protein is highly concentrated in the curds.

Nutrition

Serving: 1serving @ 1/2 cup | Calories: 90kcal | Carbohydrates: 1g | Protein: 24g | Fat: 16g | Sodium: 50mg | Potassium: 120mg | Calcium: 100mg

The post Homemade Lactose Free 2% High Protein Cottage Cheese appeared first on Sugar-Free Mom.