Sugar Free Keto Frozen Whipped Coffee

It’s light, fluffy and creamy when first whipped, then becomes perfectly soft and scoopable after freezing overnight.

Made with just four simple ingredients—instant coffee, hot water, zero-sugar honey and optional vanilla stevia—this easy frozen whipped coffee contains no added sugar and no erythritol.

Simply add one serving to a glass of cold milk with ice cubes and stir. The frozen coffee slowly melts into the milk, creating a creamy iced latte with incredible coffee flavor.

If you loved my original Sugar Free Whipped Dalgona Coffee, this frozen version makes enjoying it even easier!

What Is Frozen Whipped Dalgona Coffee?

Traditional Dalgona coffee is made by whipping equal amounts of instant coffee, granulated sugar and hot water until the mixture becomes pale, thick and fluffy.

The whipped coffee became popular in South Korea before turning into one of the biggest social media coffee trends. It is usually spooned over hot or cold milk and stirred before drinking.

Frozen whipped Dalgona coffee takes that same idea one step further. After whipping, the coffee mixture is transferred to a freezer-safe container and frozen overnight.

Instead of freezing into a solid block, this sugar-free version remains soft enough to scoop directly from the freezer.

It’s an easy way to prepare multiple servings of my keto Dalgona coffee at once! I simply updated my Keto Dalgona Coffee to make more servings and it’s perfect!

Why This Keto Dalgona Coffee Stays Soft in the Freezer

Traditional frozen whipped coffee depends on a large amount of sugar to create its soft, scoopable texture. Removing the sugar without replacing its function can cause the coffee to freeze too hard or become icy.

For this recipe, I used Wholesome Yum Zero Sugar Honey. It is made with a monk fruit and allulose blend as well as soluble tapioca fiber.

I have successfully used liquid allulose to keep my keto ice cream soft and my keto breads tender, so I knew it was the best keto-friendly sweetener to test in this frozen coffee.

The allulose helps the mixture remain soft after freezing, while the soluble fiber gives it additional body. The final texture is light, creamy and scoopable without using sugar, corn syrup or erythritol.

Ingredients for Sugar-Free Frozen Whipped Coffee

The exact measurements are located in the printable recipe card at the bottom of this post.

Instant coffee

You must use instant coffee or instant espresso for Dalgona coffee.

Instant coffee dissolves completely in the hot water and creates the foam needed for the mixture to whip.

Regular ground coffee, brewed coffee or brewed espresso coffee will not work. Instant espresso can be used, but its flavor may be much stronger and slightly more bitter.

Use a decaffeinated instant coffee if you want less caffeine.

Zero-sugar honey

The zero-sugar honey provides sweetness, body and the soft frozen texture. I used only ¼ cup for the entire six-serving recipe.

Regular honey contains sugar and carbohydrates, so it would not produce the same sugar-free keto coffee. Be sure you are using the specific zero-sugar honey substitute linked in the recipe.

Hot water

The water needs to be hot enough to dissolve the instant coffee and loosen the thick honey substitute.

Measure carefully. Adding too much water can prevent the mixture from reaching stiff peaks and may produce an icier texture after freezing.

Vanilla stevia

Vanilla stevia is optional, but it helps balance the strong coffee flavor without adding bulk or additional carbohydrates.

Taste the whipped mixture before freezing and adjust the stevia to your preference. Remember that foods often taste slightly less sweet once frozen.

Best Sugar-Free Sweeteners for Frozen Dalgona Coffee

Allulose is my preferred sweetener for this recipe because of the soft texture it creates after freezing.

A monk fruit and allulose blend may also work, but different brands vary in sweetness and concentration. Powdered or confectioners allulose should dissolve more easily than a coarse granulated sweetener, but it has not been tested in this exact frozen recipe.

I would not recommend replacing the zero-sugar honey with an erythritol-based sweetener. Erythritol can recrystallize as it cools and may produce a grainier or harder frozen texture.

If you substitute another sweetener, you may need to adjust both the sweetener and hot water. For guaranteed results, use the zero-sugar honey tested in the recipe.

How to Make Sugar Free Keto Frozen Whipped Dalgona Coffee

Add the instant coffee, zero-sugar honey and optional vanilla stevia to the bowl of a stand mixer fitted with the whisk attachment.

Pour in the hot water and begin mixing on low speed so the ingredients do not splash out of the bowl. Increase to high speed and whip until the coffee becomes lighter in color, increases in volume and forms stiff peaks.

Scrape down the sides of the bowl as needed. An electric hand mixer and deep bowl will also work. You can use a hand whisk, but it will require considerably more time and effort.

Transfer the whipped coffee to a shallow freezer-safe container with a tight-fitting lid. Freeze for at least 8 hours or overnight.

The total finished batch weighs approximately 140 grams. One serving is one-sixth of the batch, or approximately 23 grams of frozen whipped coffee.

How to Serve Frozen Whipped Coffee

Place ice cubes in a glass and add about 8 ounces of unsweetened almond milk or your favorite milk.

Add one serving of frozen whipped coffee. Allow it to soften in the cold milk for a minute, then stir well to create a creamy iced keto latte.

Other serving options include:

• Unsweetened coconut milk
• Unsweetened cashew milk
• Unsweetened Almond milk
• Fairlife milk
• Warm milk for a hot latte

The calories, protein, carbohydrates and net carbs of the complete drink will depend on the milk you choose. The nutritional information in the recipe card is for the frozen whipped coffee only.

Common Mistakes When Making Dalgona Coffee

Using regular ground coffee

Only instant coffee or instant espresso will dissolve and whip properly. Ground coffee will leave grounds in the mixture and will not create the same foam.

Adding too much water

Measure the hot water carefully. Extra liquid can prevent the coffee from becoming thick enough to hold stiff peaks.

Not whipping long enough

The mixture will first look dark and foamy. Continue beating with an electric mixer until it becomes lighter, thicker and visibly increases in volume.

Changing the sweetener

Not every sugar-free sweetener behaves the same way in the freezer. Stevia and monk fruit provide sweetness, but they do not add the same bulk or control the frozen texture the way allulose does.

How to Store Frozen Whipped Coffee

Keep the frozen whipped coffee in a covered, freezer-safe container.

Scoop out only the amount you need and return the container to the freezer immediately. Keeping it tightly covered will protect the coffee flavor and help prevent ice crystals from forming.

This is a convenient make-ahead recipe because you can prepare six servings at one time and enjoy a quick iced keto coffee whenever you want one.

Frequently Asked Questions

Is Dalgona coffee keto-friendly?

Traditional Dalgona coffee is made with a significant amount of granulated sugar and is not appropriate for a keto or low carb diet.

This version uses zero-sugar honey made with monk fruit and allulose. Be sure to serve it with unsweetened milk and include the milk when calculating the total carbohydrates and net carbs in your drink.

You can also use liquid Allulose if you don’t have the zero sugar honey.

Why isn’t my coffee turning into whipped Dalgona coffee?

The most common reason is using brewed coffee or ground coffee instead of instant coffee.

Also check that you measured the ingredients accurately, used hot water and whipped the mixture long enough. A stand mixer or electric hand mixer will produce the fastest and fluffiest results.

Can you premake Dalgona coffee?

Yes! That is the best part of this frozen recipe. Make the entire batch, freeze it overnight and scoop out one serving whenever you want a quick whipped keto coffee.

More Sugar-Free Keto Coffee Recipes

If you love this frozen whipped coffee, try these next:

• Sugar Free Pumpkin Frappuccino
• Iced Bulletproof Coffee
• Sugar Free Caramel Mocha Iced Coffee
• Keto Coffee Semifreddo
• Sugar Free Coffee Cheesecake

Sugar Free Low Carb Keto Frozen Dalgona Coffee

Print

Sugar Free Keto Frozen Whipped Dalgona Coffee

Prep Time 3 minutes minutes

Servings 6 servings

Calories 19kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 3 tbsp Instant coffee or see other options above
• 1/4 cup Zero Sugar Honey (see sweetener options above)
• 1/4 cup hot water
• 1/2 tsp vanilla stevia optional

Instructions

• Combine all the ingredients, except the hot water, into a stand mixer with the whisk attachment or large mixing bowl using a hand held mixer. Mix to combine.
• Pour in the hot water and turn the stand mixer on high speed, number 6, for 1 minute. Scrap down the sides of the bowl and blend on high again for 2-3 more minutes for the right consistency or until lighter in color and whipped in texture. Taste and adjust to your level of sweetness.
• Spread evenly into a glass container and score using a butter knife into 6 servings then cover and freeze for 3-6 hours or overnight.
• Pour a cup of unsweetened almond milk or milk of choice and scoop the whipped coffee into your glass. Store in the freezer for up to a month.

Video

Notes

Net Carbs: 2 grams per serving.  MMM™ Approved

Total carbohydrates include approximately 4 grams of fiber and 6.7 grams of allulose from the zero-sugar honey, which have been subtracted when calculating net carbohydrates.

I weighed the total amount before freezing and it was 140 grams so 1/6th serving would be 23 grams or just score into 6 servings. 

Pin the video to Pinterest Here 

Nutrition

Serving: 1serving | Calories: 19kcal | Carbohydrates: 13g | Protein: 0.3g | Fat: 0.01g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.002g | Sodium: 1mg | Potassium: 89mg | Fiber: 4g | Calcium: 4mg | Iron: 0.1mg

The post Sugar Free Keto Frozen Whipped Dalgona Coffee appeared first on Sugar-Free Mom.

Keto Coconut Flour Waffles

Many low-carb waffle recipes rely on almond flour or cheese. My recipe does not have either.

This one needs only four main ingredients: eggs, plain Greek yogurt, whey protein powder and coconut flour, plus salt.

The result is a versatile batch of gluten-free coconut waffles for breakfast, lunch or a quick sandwich.

I used my Mini Dash waffle maker, which cooks four small waffles at a time. This recipe made eight waffles total, and one serving is two waffles.

Top the sweet version with butter and fresh berries, or turn the savory waffles into a hearty meal with eggs, avocado or bacon.

Why You’ll Love These Low Carb Waffles

• Quick and easy: Prep time is only 5 minutes, and cooking takes about 5 minutes.
• High in protein: Each two-waffle serving provides 17 grams of protein.
• Low in net carbs: One serving has 4 grams of net carbs.
• Sweet or savory: Add vanilla stevia for sweet waffles or Italian seasoning for a savory flavor.
• Great for meal prep: Store the cooked waffles in the fridge, then reheat them in a toaster or toaster oven.
• Gluten-free: Coconut flour replaces wheat flour, and the recipe uses no almond flour.

From Cloud Bread Waffles to Coconut Flour Protein Waffles

I adapted this recipe from my cloud bread waffles, but I needed to make some important changes to get the right texture.

The original savory recipe used sour cream and a full cup of cheddar cheese and I wanted to reduce the fat. Once I removed the cheddar and replaced the sour cream with plain nonfat Greek yogurt, the balance of protein, fat, moisture and dry ingredients changed.

The whey protein powder helps replace some of the structure the cheddar provided, but too much can make waffles dry or rubbery.

Coconut flour is also extremely absorbent and cannot be added cup for cup like regular flour. I adjusted both until the batter spread easily in the waffle iron and cooked into waffles that held together.

The final balance-⅓ cup whey protein powder and 3 tablespoons coconut flour-gave me the best result. I do not recommend casually adding more of either ingredient because even a small change can affect the texture.

Is Coconut Flour Good for a Keto Diet?

Coconut flour can fit into a keto or low-carb eating plan when the serving size and total carbs work for your needs.

In this recipe, each serving has 6 grams of total carbohydrates and 2 grams of fiber, for 4 grams of net carbs.

Coconut flour absorbs much more liquid than wheat flour and works especially well with eggs.

That is why this recipe uses only 3 tablespoons with six eggs and Greek yogurt. Do not substitute it in equal amounts for another flour; the batter would likely become too thick and dry.

Can I Just Add Protein Powder to Waffle Batter?

Protein powder is not a direct substitute for flour. Too much whey in a standard waffle mix can create dry, dense or rubbery waffles. It needs enough moisture and the right balance of dry ingredients.

Different protein powders absorb liquids differently, so a plant-based powder or whey/casein blend may alter the batter and final texture. Plain whey works best for the sweet or savory options.

Ingredients and Substitutions

Eggs: Six eggs provide structure, moisture and protein.

Plain nonfat Greek yogurt: This adds moisture without the cheddar used in my cloud bread waffles. Full-fat Greek yogurt may also work but will change the nutrition.

Whey protein powder: Use plain powder for maximum flexibility. Vanilla whey could work for sweet waffles, but not the savory version.

Coconut flour: Measure and level each tablespoon. Almond flour is not an equal substitute.

Salt: A small amount balances the flavor in both versions.

Optional flavoring: Use vanilla stevia or another sweetener for sweet waffles. A little vanilla extract adds flavor but not much sweetness. Add Italian seasoning for savory waffles.

This recipe is not dairy-free or paleo as written. Dairy-free alternatives may change the consistency and have not been tested.

How to Make Protein Waffles With Coconut Flour

Whisk all the ingredients together in a large bowl until well combined, or add them to a blender and blend until smooth. Preheat your waffle iron according to the manufacturer’s instructions.

If your waffle maker is not nonstick, lightly grease it with cooking spray, coconut oil, butter or ghee.

Add enough batter to cover each section without overfilling it. The batter spreads easily. Close the iron and cook until the waffles are set and golden brown. Opening it too early can cause them to split.

Waffle makers vary in size and temperature, so your exact cooking time and yield may be different. I made eight small waffles in a Mini Dash waffle maker that cooks four at a time.

Sweet and Savory Waffle Ideas

For a sweet breakfast, add vanilla stevia and serve with butter, sugar-free maple syrup, strawberries, blueberries or whipped heavy cream.

For savory waffles, add Italian seasoning and serve with eggs, avocado, bacon or cream cheese. They can also replace bread for a low-carb breakfast sandwich.

Storage and Reheating

Cool the waffles completely, then refrigerate them in a gallon-size zip-top bag or airtight container. For the best texture, reheat in a toaster or toaster oven. A microwave will warm them but will not make them as crisp.

For longer storage, place cooled waffles in the freezer with parchment between the layers, then reheat from frozen.

Frequently Asked Questions

Are protein waffles actually healthy?

“Healthy” depends on your needs and overall eating pattern. These waffles provide 17 grams of protein, 2 grams of fiber and 4 grams of net carbs per serving. They are also Midlife Macro Approved.

What is the secret to making good coconut flour waffles?

Use the exact amount of coconut flour, keep enough moisture in the batter and allow the waffle iron to finish cooking before opening it.

Coconut flour is highly absorbent, so small measurement changes can have a big effect on taste and texture.

How do you keep low carb waffles crisp?

Preheat the waffle maker completely and grease it lightly if required by the manufacturer. Cook until golden brown and the steam has mostly slowed before lifting the lid.

Transfer finished waffles to a wire rack instead of stacking them, since trapped steam softens the edges. If necessary, crisp them in a toaster oven before serving.

Low Carb Gluten Free Keto Coconut Flour Waffles

Print

Low Carb Keto Coconut Flour Protein Waffles

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings at 2 waffles

Calories 170kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs
• 1/2 cup plain nonfat Greek yogurt
• 1/3 cup whey protein powder
• 3 tablespoons coconut flour
• 1/4 tsp salt

Optional Sweet Waffles

• 1 tsp vanilla stevia or sweetener of choice

Optional Savory Waffles

• 1 tsp Italian seasonings

Instructions

• Whisk together or use blender to blend all ingredients together until well combined.
• Follow your manufacturer’s instructions for cooking waffles.
• Remove once browned and enjoy!
• I used my mini dash waffle iron maker that makes 4 at a time. I used enough batter in each to cover as the batter spreads easily. We made 8 waffles.

Video

Notes

4 g net carbs per serving. One serving is 2 waffles.

Midlife Macro Approved.

Pin it Here.

Make Ahead Storage: Once cooked and cooled completely store in a  ziploc gallon bag in the fridge or an airtight container. Reheat in toaster oven for best results.

Nutrition

Serving: 1serving is 2 waffles | Calories: 170kcal | Carbohydrates: 6g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Trans Fat: 0.003g | Cholesterol: 16mg | Sodium: 41mg | Potassium: 42mg | Fiber: 2g | Sugar: 2g | Vitamin A: 10IU | Vitamin C: 0.01mg | Calcium: 36mg | Iron: 0.2mg

The post Low Carb Keto Coconut Flour Protein Waffles appeared first on Sugar-Free Mom.

Keto No Bake Mini Oreo Cheesecake Bites

Because they require no baking, these mini cheesecakes are especially convenient when you need a make-ahead dessert. Prepare them in advance, refrigerate until firm, and serve them straight from the fridge whenever you’re ready for something sweet.

These bite-sized cheesecakes have everything you want in a decadent dessert: a chocolate cookie base, a smooth and creamy filling, and my mock crushed sugar-free sandwich cookies flavor in every bite. Their individual size also makes them easy to serve at parties, holidays, and family gatherings.

Using my no bake, sugar-free Oreo-style cookie crumble helps create the familiar cookies-and-cream flavor while keeping the dessert lower in carbohydrates than traditional Oreo cheesecake. Be sure to check the nutrition label on your keto Oreo cookies to top the cheesecakes, as carb counts can vary considerably between brands.

The Appeal Of Keto Friendly Desserts

Following a low-carb or keto lifestyle doesn’t mean you have to give up dessert. The secret is choosing ingredients that provide the sweetness and texture you love without relying on traditional sugar.

These mini Oreo cheesecakes are a wonderful example. Cream cheese creates a naturally rich filling, while a keto-friendly sweetener adds sweetness without the usual sugar. My cookie crumble is just like sugar-free chocolate sandwich cookies to bring that recognizable cookies-and-cream flavor to the crust and filling.

Another advantage is portion control. Since each cheesecake is made individually, you can enjoy a satisfying dessert without having to cut or measure a slice from a larger cheesecake.

Ingredients Needed For Sugar Free Keto No Bake Mini Oreo Cheesecakes

You only need a handful of ingredients to prepare these easy no-bake treats. Refer to the recipe card below for the exact quantities used in this recipe.

• Sugar-free Oreo-style chocolate sandwich cookies
• Melted butter for the cookie crust
• Full-fat cream cheese, softened
• Powdered low-carb sweetener
• Heavy whipping cream
• Vanilla extract
• Additional cookies for the topping

For the smoothest filling, allow the cream cheese to soften at room temperature before mixing. Powdered sweetener is preferable to granulated sweetener because it dissolves more easily and is less likely to give the filling a gritty texture.

When choosing sandwich cookies, always check the package information. A product labeled “sugar free” is not automatically keto-friendly, and some varieties may contain ingredients or sugar alcohols that do not work for everyone.

Step By Step Preparation Guide

Begin by lining a mini muffin pan with paper or silicone liners. This makes the chilled cheesecakes much easier to remove and serve.

Combine the cookie ingredients to make the crumbs in a food processor with the melted butter, then divide in half and use one half of the mixture evenly among the prepared cups. Press each portion firmly into the bottom to create a compact crust.

Next, beat the softened cream cheese with the powdered sweetener and vanilla until the mixture is completely smooth.

(This is an additional step not on the recipe card). In a separate bowl, whip the heavy cream until it forms firm peaks. Gently fold the whipped cream into the cream cheese mixture to keep the filling light and airy. You could skip this step like I did, if you prefer and just add the heavy cream to the mixer to blend together.

Spoon or pipe the cheesecake mixture over each prepared crust and smooth the tops as best you can. If using, add an Oreo cookie right into the middle of the cheesecake cups.

Refrigerate the mini cheesecakes for the amount of time specified in the recipe card, or until the filling is firm enough to hold its shape. Garnish them with more cookie crumbs or another favorite keto-friendly topping, like my sugar free whipped cream, before serving.

Tips For Making Perfect Mini Cheesecakes

Use room-temperature cream cheese for a lump-free filling. Cold cream cheese is more difficult to blend and may leave small lumps behind.

Whip the heavy cream in a cold bowl for the best volume. Once it has been folded into the cream cheese, avoid overmixing so the filling stays fluffy.

Press the crust down firmly with the back of a small spoon or the end of a flat measuring cup or a paper cupcake liner. A tightly packed crust is less likely to crumble when the cheesecakes are removed from their liners.

Most importantly, allow enough time for the cheesecakes to chill completely. Although it may be tempting to serve them immediately, chilling gives the filling time to firm up and helps all the flavors come together.

Nutritional Benefits Of This Sugar Free, Keto Dessert

Traditional Oreo cheesecake can contain a substantial amount of added sugar. This version uses sugar-free cookies and a low-carb sweetener, making it a more suitable choice for many people limiting their sugar or carbohydrate intake.

The cream cheese and heavy cream also contribute fat and richness, helping a small serving feel satisfying. However, “sugar free” does not necessarily mean carb free or calorie free. Use the nutrition information calculated from your specific ingredients and serving size for the most accurate values.

Readers with dietary restrictions should also review every product label carefully. Ingredients and nutritional values can differ significantly between brands.

Serving Suggestions And Storage Tips

Serve these mini cheesecakes cold, straight from the refrigerator. For a simple presentation, top each one with a sprinkle of chocolate cookie crumbs. You could also add a small swirl of sugar-free whipped cream just before serving.

Keep leftover cheesecakes in a covered container in the refrigerator for up to 3 days. Separating the layers with parchment paper can help protect the toppings and prevent the cheesecakes from sticking together.

If you plan to freeze them, first test how your chosen sweetener and dairy ingredients respond to freezing and thawing. Freeze the cheesecakes without delicate toppings, then thaw them in the refrigerator before serving.

Variations And Add Ons To Customize Your Cheesecakes

There are plenty of simple ways to customize these mini no-bake cheesecakes:

• Add a little unsweetened cocoa powder for a more intense chocolate filling.
• Mix in sugar-free chocolate chips for extra texture.
• Add peppermint extract for a chocolate-mint variation.
• Swirl in a small amount of natural, no-sugar-added peanut butter.
• Top each cheesecake with fresh raspberries or sliced strawberries.
• Use a different flavor of keto-friendly sandwich cookie for the crust.
• Add sugar-free chocolate sauce immediately before serving.

Whenever you add or substitute an ingredient, remember to recalculate the nutritional information if keeping track of net carbohydrates is important to you.

Enjoying Guilt Free Indulgence

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prepare a batch ahead of time and keep them chilled until dessert is served. With a crunchy chocolate crust and a luscious cream cheese filling, these mini cheesecakes prove that a lower-sugar dessert can still feel wonderfully indulgent.

Sugar Free Low Carb Keto Mini No Bake Oreo Cheesecakes

Print

Sugar Free Low Carb Keto Mini Oreo Cheesecakes

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prep Time 20 minutes minutes

Servings 12 cheesecakes

Calories 273kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Crumbs

• 1/2 cup unsweetened cocoa powder
• 1/3 cup sunflower seeds raw, unsalted
• 1/3 cup coconut flour
• 1/3 cup Monk Fruit Allulose Confectioners
• 6 tbsp unsalted butter softened
• pinch salt

No Bake Cheesecake Filling

• 16 ounces cream cheese softened
• 1/2 cup heavy cream
• 1-2 tsp Chocolate Liquid Stevia or Vanilla or to taste

Optional Toppings

• 12 mini highkey keto oreo cookies
• 1 cup sugar free whipped cream

Instructions

• Place paper liners or silicone cupcake liners into a 12 capacity muffin pan. Set aside.
• Place the first six ingredients into a food processor and process until fine crumbs form. Separate in half.
• Using half the cookie crumb mixture, place about 2 teaspoons of cookie crumbs into each cupcake liner and press down to flatten evenly. Set aside.
• Place the cream cheese into a stand mixer and blend on high until smooth. Pour in the heavy cream and sweetener and blend until smooth and whipped in texture. Alternatively, you could whip the heavy cream separately and fold it into the cream cheese.

  Taste and adjust sweetener if needed.
• Stir the cookie crumbs into the cream cheese mixture and fill the 12 capacity muffin pan.

  If using mini oreos, push half way into the center of each cheesecake cupcake or top with sugar free whipped cream and serve.

  Refrigerate until ready to serve. Store refrigerated for up to 3 days.

Video

Notes

5 g net carbs for one mini oreo cheesecake and does not include optional toppings

Pin the video here.

Nutrition

Serving: 1serving | Calories: 273kcal | Carbohydrates: 8g | Protein: 4g | Fat: 26g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 53mg | Sodium: 126mg | Potassium: 52mg | Fiber: 3g | Sugar: 2g | Vitamin A: 683IU | Calcium: 38mg | Iron: 0.04mg

The post Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes appeared first on Sugar-Free Mom.

Sugar Free Keto Marshmallows

​After I recently posted my new keto marshmallow recipe that has been on my foodie bucket list for years, I knew I wanted to make a keto rice krispie treat!

I polled my facebook followers on my page and many suggested great options but ultimately I decided on the Magic Spoon cereal variety pack, which included peanut butter, cocoa, chocolate chip, and fruity flavors. 

Surprisingly, the fruity flavor was the only one all of us really liked, so that is the crispy cereal I used to make these keto Rice Krispie treats.

You can absolutely use any flavor or brand you prefer. The most important thing is choosing a crunchy, low-carb cereal with no added sugar.

Are Rice Krispie Treats Keto?

Traditional Rice Krispie treats are not keto-friendly or even gluten free. A classic rice krispie treat recipe is made with crisp rice cereal and a bag of marshmallows containing plenty of sugar and corn syrup. 

Regular Rice Krispies cereal is also high in grams of carbs and can quickly raise blood sugar. Even though the bars are light and airy, they are not a low-carb food.

This recipe makes a delicious low-carb version by replacing traditional marshmallows and rice cereal with sugar-free ingredients and keto cereal. The result is a pan of chewy marshmallow treats that gives you the flavor and texture of the real thing without all the sugar.

These are not technically “rice” treats because they do not contain traditional rice krispies or puffed rice. However, they have the same satisfying combination of crispy cereal and a soft, sticky marshmallow mixture.

No Store-Bought Keto Marshmallows Required

You may have already seen my recipe for homemade keto marshmallows. They are fantastic on their own and can be used in many different sweet treats.

I did not make this recipe using a batch of my already-prepared keto marshmallows because we did not have any left! Instead, this recipe uses the same basic ingredients to create the marshmallow mixture directly in the pan.

That means you do not need to make your own sugar-free marshmallows first, wait for them to set, cut them, and then melt them again.

It also saves you from purchasing an expensive bag of keto marshmallows, such as Max Mallow or another specialty brand. Making the marshmallow base as part of the cereal mixture keeps the process simple and may be more cost effective.

Of course, the final cost depends on the cereal you choose. Keto protein cereal can be expensive. If you want to reduce the cost, try a less expensive keto cereal, a nut-free low-carb cereal, or crushed pork rinds.

Choosing the Best Keto Cereal

Magic Spoon cereal worked well in this recipe because it stayed crispy after being combined with the warm marshmallow mixture. I used the fruity flavor, which also gave the cereal bars some cheerful, festive colors.

Here are several options you can try:

• Magic Spoon cereal in fruity, cocoa, peanut butter, or another favorite flavor
• HighKey protein cereal
• Another brand of zero-sugar or low-carb crispy cereal
• A keto granola that fits your nutritional goals
• Crushed plain pork rinds for a less expensive, very low-carb option
• A mixture of keto cereal and unsweetened coconut flakes

Always check the nutrition label, even when a product is advertised as keto. The total grams of carbs, fiber, sugar alcohols, and net carbs can vary greatly among brands.

Also confirm that the cereal is safe for your family’s dietary needs. Many keto cereals and granolas contain almonds, pecans, cashews, or other tree nuts.

A Nut-Free Option for Our Family

I chose not to use keto granola because my youngest son has a tree nut allergy, and I wanted him to be able to enjoy these treats with the rest of us.

Nut allergies can make finding keto packaged foods difficult because almonds and other tree nuts are used in so many low-carb products. Even a product that does not include nuts as a main ingredient may have been processed in a facility that handles them.

If you are preparing these keto crispy treats for someone with an allergy, carefully read every package and check for possible cross-contact warnings. Choose a certified safe cereal based on that person’s specific needs.

You should also avoid adding peanut butter unless you know it is safe for everyone eating the treats. Peanut butter is not a tree nut, but some people, like my son,  must avoid both peanuts and tree nuts.

Why You’ll Love These Keto Marshmallow Treats

These easy keto Rice Krispie treats are:

• Sugar-free and made without corn syrup
• Low in net carbs compared with traditional cereal bars
• Gooey, crispy, and satisfying
• Made without a store-bought bag of marshmallows
• Easy to customize with different cereal flavors
• A fun no-bake treat for children and adults
• Simple enough for holidays, parties, or an everyday dessert
• Easy to store in an airtight container

They are a great choice whenever the family wants something familiar and fun, but you do not want the grams of sugar found in traditional marshmallow treats.

Tips for Making Sugar-Free Cereal Bars

Sugar-free marshmallow mixtures can behave differently from melted traditional marshmallows, so a few simple tips will help you get the best results.

Prepare the Pan First

Line your baking pan with parchment paper or wax paper before beginning. Once the marshmallow base is ready, you will need to work fairly quickly.

A prepared pan makes it easy to transfer and shape the cereal mixture before it starts to set.

You can lightly coat the parchment paper with coconut oil. If you do not use coconut oil, another neutral option may work, but I generally avoid vegetable oil when possible.

Use a Large Mixing Bowl

Place your keto cereal in a large mixing bowl so you have enough room to fold everything together quickly.

You want the cereal coated with the marshmallow mixture, but you do not want to stir so aggressively that all those crispy pieces turn into crumbs.

Do Not Pack the Mixture Too Firmly

Transfer the cereal mixture to the prepared pan and gently press it into an even layer.

If you compress it too firmly, the finished cereal bars may become dense or hard. Light pressure creates treats with a better balance of crispy and chewy textures.

A lightly greased spatula works well. You can also place a piece of parchment paper or plastic wrap over the top and press gently with your hands.

Let the Bars Set Before Cutting

Allow the treats to cool and firm up at room temperature before slicing. I let them sit overnight but even 6 hours should be good enough. Cutting them while they are still warm can cause them to fall apart.

For the cleanest pieces, use a large, sharp knife and wipe the blade between cuts.

Fun Flavor Variations

Once you have the basic recipe, these keto cereal bars are easy to customize.

Chocolate Keto Crispy Treats

Use cocoa protein cereal and add a small amount of unsweetened cocoa powder to the marshmallow mixture. You could also drizzle the cooled bars with melted chocolate.

Choose sugar-free chocolate or low-carb chocolate chips to keep the recipe keto-friendly.

Peanut Butter Treats

If peanuts are safe for your household, add a little unsweetened peanut butter to the warm mixture or drizzle it over the finished bars.

Peanut butter works especially well with cocoa or chocolate chip keto cereal.

Fruity Cereal Bars

Use fruity Magic Spoon cereal, as I did, for a colorful version the kids will love.

The fruity flavor makes these bars look festive without needing traditional sugary cereal. If desired, you can add a small amount of natural food coloring to the marshmallow base, but it is not necessary.

White Chocolate Drizzle

Drizzle the bars with melted sugar-free white chocolate chips after they have cooled. Let the chocolate set completely before cutting or storing them.

Holiday Marshmallow Treats

Choose festive colors for the occasion or add keto-friendly sprinkles. These make adorable bake-sale-style treats even though they are actually no-bake treats.

Avoid regular sprinkles if you want the recipe to remain completely sugar-free.

Caramel-Inspired Treats

For a flavor similar to caramel Rice Krispie treats, add a keto-friendly caramel extract or a drizzle of my sugar-free caramel sauce.

Make sure any sauce you use fits your personal carb goals.

Can I Use Homemade Marshmallows?

Yes. If you already have a batch of homemade marshmallows ready, you can experiment with melting them for cereal bars.

However, that adds extra preparation because you must first make and set the marshmallows, then melt them down for the treats. The method in this recipe is easier because the sugar-free marshmallow mixture is prepared specifically for the bars.

Store-bought keto marshmallows may also work, but different brands contain different sweeteners and fibers. They may not melt exactly like traditional marshmallows, so the final texture can vary.

Sweetener Options

This recipe uses the Monk Fruit Allulose confectioners sweetener listed in the recipe card, but your choice of sugar-free sweetener can affect both flavor and texture.

Monk fruit is a popular keto option, but products labeled monk fruit are often blended with erythritol or allulose. These blends are not interchangeable in every recipe.

Erythritol can sometimes produce a cooler flavor or a slightly firmer texture. Allulose generally keeps sugar-free treats softer, though it may brown more quickly when heated.

For the most reliable results, use the sweetener specified in the recipe rather than making a direct substitution. If you change sweeteners, you may need to adjust the quantity.

How to Store Keto Rice Krispie Treats

Store the sliced treats in an air-tight container at room temperature. Place parchment paper or wax paper between the layers so they do not stick together.

For individual portions, wrap each bar in plastic wrap or place it in a small Ziploc bag.

These bars are usually best when enjoyed within the first few days because the cereal will gradually lose some of its crisp texture. Refrigerating them may make them too firm, depending on the sweetener and fat used.

If your kitchen is very warm, you may need to refrigerate them briefly. Let refrigerated bars return to room temperature before serving for the best chewy texture.

Are These Healthy Rice Krispie Treats?

“Healthy” can mean something different to everyone, but these are certainly a lower-sugar alternative to traditional Rice Krispie treats.

They contain zero added sugar when prepared with appropriate sugar-free ingredients. They also have fewer grams of sugar and fewer net carbs than classic treats made with rice cereal and traditional marshmallows.

They are still a sweet treat, and serving size matters. Always calculate the nutrition using the exact cereal, sweetener, and other products you use, since brands can vary significantly.

For people watching blood sugar, individual responses to sugar alcohols, fibers, and protein cereal can differ. Check with your healthcare provider if you need advice for your personal medical needs.

Frequently Asked Questions

Can I use regular Rice Krispies?

You can, but the finished recipe will not be keto or very low in carbs. Regular rice cereal is made from rice and contributes a significant amount of carbohydrates.

For keto Rice Krispie treats, use a low-carb crispy cereal or one of the alternatives suggested above.

Can I use keto granola?

Yes, as long as the granola fits your nutritional needs. The texture will be different from crispy cereal, and many keto granolas contain tree nuts.

Can I use pork rinds?

Plain pork rinds could be used as an inexpensive, extremely low-carb substitute. Crush them into cereal-size pieces and make sure they are fresh and very crispy.

The flavor will not be exactly the same as cereal, but the sweet marshmallow mixture can help balance their saltiness.

Do I need keto marshmallows?

No. One of the best things about this recipe is that you do not need to buy or prepare keto marshmallows first. The homemade marshmallow base is created directly as part of the recipe.

Why are my cereal bars hard?

The mixture may have been cooked too long, pressed too firmly into the baking pan, or prepared with a sweetener that crystallizes as it cools.

Cook only as directed and press the mixture gently into the pan.

How do I keep the mixture from sticking?

Use a parchment-lined prepared pan, lightly grease your spatula with coconut oil, and work while the mixture is still warm.

Easy Keto Treats the Whole Family Can Enjoy

I love being able to recreate nostalgic recipes in a way that works for my low-carb lifestyle and my family’s needs.

These easy sugar-free keto marshmallow Rice Krispie treats give you that classic combination of gooey marshmallow and crispy cereal without traditional marshmallows, corn syrup, or added sugar.

The fruity Magic Spoon cereal was the winner in our house, but feel free to use whichever keto cereal you and your family enjoy. You can also try chocolate, peanut butter, or chocolate chip cereal—or use crushed pork rinds when you want a lower-cost option.

Just remember to check every ingredient carefully if you are cooking for someone with food allergies.

Scroll down to the recipe card for the exact ingredients, complete directions, nutritional information, total grams of carbs, and net carbs. If you make these keto marshmallow treats, leave a comment and let me know which crispy cereal and flavor you used!

Easy Sugar Free Keto Rice Krispie Treats

Print

Easy Sugar Free Keto Marshmallow Rice Krispie Treats

These easy sugar-free keto marshmallow Rice Krispie treats give you that classic combination of gooey marshmallow and crispy cereal without traditional marshmallows, corn syrup, or added sugar.

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 18 servings

Calories 38kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup cold water
• 3 tbsp gelatin
• 2/3 cup water
• 1 cup monk fruit allulose blend confectioners
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• pinch sea salt
• 4 cups Magic Spoon Fruity Cereal

Instructions

• Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.

  Set aside a large bowl with the keto cereal. I used a metal masher to roughly chop the cereal but you could also leave it whole.
• Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
• Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.

  If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.

  Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
• At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.

  Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
• Turn off the mixer and immediately pour the marshmallow mixture into your prepared bowl with the cereal. Work quickly, as the mixture begins to set fast. Use a buttered silicone spatula to gently fold everything together. Transfer to your parchment-lined 9×9 pan. Lightly butter your hands or another piece of parchment and gently press it into an even layer.
• Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.

  Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

Here is my Marshmallow Recipe that I based this recipe from. The good news is you don’t need to make the marshmallows and wait for them to set before making this recipe.

Midlife Macro Approved!

Pin the video to Pinterest here!

Nutrition

Serving: 1serving | Calories: 38kcal | Carbohydrates: 3g | Protein: 4g | Fat: 2g | Saturated Fat: 0.2g | Monounsaturated Fat: 0.001g | Sodium: 3mg | Potassium: 1mg | Fiber: 0.2g | Sugar: 0.03g | Calcium: 1mg | Iron: 0.01mg

The post Easy Sugar Free Keto Marshmallow Rice Krispie Treats appeared first on Sugar-Free Mom.

Sugar Free Homemade Keto Marshmallows

If you’ve been following me for a while, you know I love a good recipe challenge. And let me tell you…this one has been sitting on my foodie bucket list for years.

I’ve made everything from keto breads and cheesecakes to sugar-free candy, but homemade keto marshmallows always intimidated me.

Traditional marshmallows rely on hot sugar syrup, corn syrup, and very precise candy-making techniques. Recreating that same fluffy texture without table sugar or corn syrup seemed almost impossible.

But after years of recipe testing, I finally felt confident enough to give these easy sugar-free marshmallows a try.

My very first batch wasn’t a complete failure, but it wasn’t exactly what I was hoping for either.

I used pure liquid allulose, and while the marshmallow mixture whipped beautifully and became bright white, it stayed just a little too soft. That’s when I realized the extra moisture from liquid allulose was preventing the marshmallows from setting as firmly as I wanted.

For my second attempt, I kept everything exactly the same except for one important change.

Instead of liquid allulose, I used a confectioners-style monk fruit allulose blend, and it made all the difference!

The marshmallow mixture whipped into thick, glossy stiff peaks, set beautifully at room temperature, and gave me the fluffy texture I’d been dreaming about. I also switched from an 8×8 pan to a 9×9 pan, which created the perfect marshmallow height.

I can honestly say these are everything I hoped they’d be.

Soft.

Fluffy.

Light.

And completely sugar free.

Why You’ll Love These Homemade Keto Marshmallows

Whether you’re following a keto diet, low carb diet, or simply trying to reduce your blood sugar spikes, these homemade marshmallows are an easy recipe you’ll want to make again and again.

They’re:

• Zero added sugar
• Low carb and keto friendly
• Naturally gluten free
• Only 3 calories each
• Made without corn syrup
• No egg whites required
• Perfect for hot chocolate
• Great for s’mores
• Delicious in protein shakes
• Perfect sweet treat for holidays or everyday snacking

Unlike store-bought marshmallows, these contain simple ingredients you can actually pronounce.

Why I Use Grass-Fed Gelatin

One of the reasons I love making homemade marshmallows is that they’re actually a delicious way to enjoy one of my favorite functional ingredients, grass-fed gelatin powder.

I personally only use and recommend grass-fed beef gelatin because it comes from pasture-raised cattle rather than conventionally raised animals. While all gelatin provides collagen-building amino acids, choosing grass-fed sources gives me greater confidence in the quality of the finished product.

Gelatin is rich in amino acids like glycine, proline, and hydroxyproline, which are the primary building blocks of collagen.

These amino acids may help support:

• Healthy skin elasticity
• Strong hair and nails
• Joint comfort
• Bone health
• Healthy digestion
• A healthy gut lining
• Better recovery after exercise
• Muscle maintenance as we age

Glycine is especially interesting because it also plays a role in supporting relaxation and restful sleep, which makes these marshmallows a fun bedtime treat in a cup of sugar-free hot chocolate.

Of course, I’m not eating marshmallows as my primary collagen source, but I certainly don’t mind getting a little extra nutrition while satisfying my sweet tooth!

Ingredients You’ll Need

One of my favorite things about this marshmallow recipe is how incredibly simple it is.

You’ll only need:

• Cold water
• Grass-fed gelatin powder
• Monk fruit allulose sweetener
• Vanilla extract
• Vanilla liquid stevia
• Salt

That’s it.

No corn syrup.

No sugar.

No artificial food coloring.

No preservatives.

Why This Sweetener Works Best

After testing multiple batches, I can confidently recommend using a confectioners-style monk fruit allulose blend instead of liquid allulose.

Liquid allulose contains additional water, which can make the marshmallow mixture softer and delay setting.

The powdered monk fruit allulose blend dissolves quickly in the hot syrup while allowing the gelatin to create those beautiful fluffy stiff peaks.

Unlike regular sugar, keto-friendly sweeteners don’t caramelize exactly the same way, so you don’t need to cook them to the traditional 240°F soft-ball stage.

A simple rolling boil for about two minutes (or approximately 210°F if using a candy thermometer) worked perfectly during testing.

Tips for Perfect Keto Marshmallows

If this is your first time making marshmallows, don’t worry-they’re much easier than they seem.

A few helpful tips:

• Bloom the gelatin completely before adding the hot syrup.
• Use the whisk attachment on a stand mixer for the fluffiest texture.
• Pour the hot syrup directly into the gelatin instead of along the sides of the bowl.
• Whip on high speed for about 15 minutes.
• Wait until the mixture forms stiff peaks before transferring it to your prepared pan.
• Work quickly once mixing is finished because the marshmallow mixture starts setting almost immediately.
• Allow them to dry uncovered at room temperature overnight for the best texture.
• Use a lightly greased sharp knife for clean slices.

Frequently Asked Questions

Can I use liquid allulose?

I don’t recommend it.

My first test batch used liquid allulose, and while it whipped beautifully, the marshmallows remained softer because of the extra moisture.

For best results, stick with a powdered monk fruit allulose blend.

Can I use regular sugar?

Absolutely, but then these would simply become traditional marshmallows, and the nutrition information would change dramatically.

My goal was creating low carb marshmallows that taste like the real thing without affecting blood sugar the same way.

Can I use erythritol instead of the monk fruit allulose blend?

I don’t recommend it.

While many older keto marshmallow recipes use erythritol or erythritol-based sweeteners, I no longer develop recipes with erythritol because it doesn’t perform as well in many desserts and candy recipes.

Erythritol tends to recrystallize as it cools, which can leave marshmallows with a gritty or crunchy texture instead of the soft, fluffy texture you’re looking for. It also has a noticeable cooling sensation that can overpower the classic vanilla marshmallow flavor.

After extensive recipe testing, I’ve found that a monk fruit allulose blend creates a much smoother marshmallow mixture with a softer bite that’s much closer to traditional marshmallows.

If you have an erythritol-based sweetener like Swerve Confectioners, I don’t recommend substituting it in this recipe. For the best results, stick with the confectioners-style monk fruit and allulose blend listed in the recipe.

Do these taste like store-bought marshmallows?

Honestly, yes!

The texture of my low-carb marshmallows is surprisingly close to classic marshmallows, although they’re just slightly softer because they’re made without traditional sugar syrup.

Do I need a candy thermometer?

No.

A candy thermometer is helpful if you have one, but simply bringing the syrup to a rolling boil and cooking for about two minutes worked perfectly in my testing.

How should I store them?

Store your sugar-free marshmallows in an airtight container in a cool, dry place for up to two weeks.

For longer storage, freeze them for up to three months.

Can I roast these over a campfire?

Not exactly.

These low carb marshmallows taste remarkably similar to traditional marshmallows, but they won’t toast or caramelize the same way over an open flame. Regular marshmallows brown because the sugar caramelizes and melts.

Since these are made with a keto-friendly sweetener instead of table sugar or corn syrup, they don’t develop that golden, toasted exterior.

If you hold them over a flame too long, they’ll simply soften, melt, and eventually drip off the skewer rather than puffing up and turning golden brown like store-bought marshmallows.

That said, they’re still absolutely delicious:

• Floating in hot chocolate
• Chopped into homemade keto ice cream
• Added to protein shakes
• Mixed into sugar-free rice crispy treats
• Enjoyed as a sweet snack right out of the container

If you’d like a lightly toasted finish, a small kitchen or crème brûlée torch may lightly brown the outside. I recommend using quick passes with the flame rather than holding it in one spot, as keto-friendly sweeteners can melt faster than regular sugar. If you try this, let me know how it works for you!

After years of putting this recipe off, I’m so glad I finally checked homemade keto marshmallows off my foodie bucket list.

Sometimes the recipes that seem the most intimidating turn out to be some of the most rewarding. Once I swapped the liquid allulose for a confectioners-style monk fruit allulose blend, everything came together beautifully.

Whether you’re dropping one into hot chocolate, making sugar-free s’mores, adding them to protein shakes, or simply enjoying one as a little sweet treat, I think you’ll be amazed that something this fluffy can be completely sugar free, low carb, and keto friendly.

Easy Sugar-Free Marshmallows Recipe

Print

Easy Sugar Free Low Carb Keto Marshmallows Recipe

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 20 servings

Calories 3kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup cold water
• 3 tbsp gelatin
• 2/3 cup water
• 1 cup monk fruit allulose blend confectioners
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• pinch sea salt

Instructions

• Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.
• Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
• Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.

  If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.

  Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
• At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.

  Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
• Turn off the mixer and immediately pour the marshmallow mixture into your prepared baking dish. Work quickly, as the mixture begins to set fast. Don’t worry about scraping every last bit from the whisk or bowl—trying to get it all can cause the marshmallow to firm up before you get it into the pan.
• Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.

  Unlike traditional marshmallows, these keto marshmallows aren’t overly sticky, so there’s usually no need to coat them in powdered sweetener. If they do feel tacky, simply rub a tiny amount of coconut oil on your knife or hands to prevent sticking. In very warm or humid weather, you can lightly dust them with powdered allulose or your favorite powdered keto sweetener if desired.

  Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

I greased my knife to slice into 4 columns and 5 rows making 20 total.

Nutrition

Serving: 1serving | Calories: 3kcal | Carbohydrates: 0.02g | Protein: 1g | Fat: 0.001g | Sodium: 2mg | Potassium: 0.4mg | Sugar: 0.02g | Calcium: 1mg | Iron: 0.01mg

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

Keto Ice Cream Sandwiches

There is nothing better on a hot summer day than biting into a thick, creamy ice cream sandwich. Traditional ice cream sandwiches are loaded with added sugars, refined flour, and enough sugar to send blood sugar soaring.

Thankfully, making a homemade keto ice cream sandwich is much easier than you might think.

This easy no bake keto ice cream sandwich recipe combines a rich chocolate cookie dough with my creamy homemade Ninja protein ice cream for the ultimate sugar-free dessert.

There is no baking, no ice cream maker, and no complicated steps. Just press the chocolate dough into a pan, layer with your favorite keto ice cream, freeze, and slice.

Whether you’re following a keto lifestyle, watching your carbs, living gluten-free, or simply looking for a healthier frozen dessert, this recipe tastes remarkably close to the real thing while containing just 7 grams of net carbs per sandwich. Nutritional Information is at the bottom of this page on the printable recipe card. 

Why You’ll Love This Recipe

• No bake recipe
• Perfect for summer
• Rich chocolate cookie dough
• Creamy homemade keto ice cream
• Gluten free
• Grain free
• Sugar free
• No added sugars
• Only 7 grams net carbs
• Easy to customize with different flavors
• Great make-ahead dessert
• Stores well in the freezer for months

Ingredients you’ll need

The best part about these keto ice cream sandwiches is that every ingredient is simple and easy to find.

No Bake Chocolate Cookie Dough

• sunflower seed meal or almond meal
• unsweetened cocoa powder
• coconut flour
• chocolate liquid monk fruit
• pinch of salt
• room temperature butter (or melted coconut oil)

The combination creates a soft cookie dough that freezes beautifully while staying tender enough to bite into straight from the freezer.

Homemade Keto Ice Cream Recipes

I highly recommend using my Ninja Protein Ice Cream recipe as the ice cream base. It stays creamy, packs in extra protein, and has a fraction of the calories found in traditional vanilla ice cream.

You can also use:

• my no churn vanilla ice cream
• keto chocolate ice cream (dairy free)
• strawberry protein ice cream
• cottage cheese peanut butter ice cream
• keto coffee ice cream

The Best Sweetener for Keto Ice Cream Sandwiches

One reason these sugar-free ice cream sandwiches taste so much like the real thing is using monk fruit instead of traditional sugar.

Unlike regular sugar, our sugar-free version tastes amazing using monk fruit sweetener which adds sweetness without added sugars or extra carbs, making it one of the best sweeteners for anyone following a keto lifestyle or low carb eating plan.

If you prefer, you could also use:

• powdered allulose
• powdered monk fruit blend
• powdered erythritol (although I personally no longer recommend it)

How to Make No Bake Keto Ice Cream Sandwiches

These come together surprisingly quickly.

1. Add all cookie dough ingredients to a food processor.
2. Process until a soft dough forms.
3. Press dough between parchment paper into prepared pans.
4. Freeze briefly if needed.
5. Spread softened homemade keto ice cream evenly over one cookie layer.
6. Top with the second cookie layer.
7. Freeze for about one hour until firm.
8. Slice into sandwiches.
9. Individually wrap with parchment paper or plastic wrap for easy grab-and-go treats.

Tips for Success

• Use room temperature butter for the smoothest cookie dough.
• A food processor makes mixing incredibly easy.
• If the ice cream becomes too soft, return it to the freezer for 10-15 minutes before assembling.
• Press the cookie dough firmly so it doesn’t crumble.
• Run a sharp knife under hot water before slicing.
• Freeze the finished sandwiches before wrapping individually.
• Store in an airtight container for up to two months.

Frequently Asked Questions

Can I make these without an ice cream maker?

Absolutely! My Ninja Protein Ice Cream recipe works wonderfully, but you can use any homemade ice cream or your favorite store-bought low carb ice cream.

Can I use almond flour?

Yes. Almond flour or almond meal both work well if you don’t have a nut allergy. Sunflower seed meal is an excellent nut-free option.

Why use coconut flour?

Coconut flour helps absorb moisture and gives the cookie dough structure without needing to bake it.

Can I use heavy cream?

If you’re making your own homemade ice cream from scratch, heavy cream creates an incredibly creamy texture. For this recipe, simply use your favorite prepared keto ice cream.

How long do they last?

When wrapped individually in parchment paper or plastic wrap and stored in an airtight freezer container, these homemade keto ice cream sandwiches stay fresh for up to 2 months.

More Frozen Keto Desserts You’ll Love

If you love this keto ice cream sandwich recipe, be sure to try these other reader favorites:

• Ninja Protein Vanilla Ice Cream
• Keto Chocolate Ice Cream
• Frozen Sugar-Free Strawberry Ice Cream Pie
• Cottage Cheese Ice Cream
• Frozen Peanut Butter Cups

Storage Tips

Wrap each sandwich individually in parchment paper before placing them into a freezer-safe container or freezer bag for up to 2 months.

This prevents freezer burn and makes it easy to grab a single serving whenever you’re craving a delicious treat.

Easy No Bake Low Carb Keto Ice Cream Sandwiches

Print

Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe

Prep Time 20 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 339kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Cookie Dough

• 1 cup sunflower seed meal or almonds or almond meal if no nut allergy
• 1 cup unsweetened cocoa powder
• 1 cup coconut flour
• 2 tsp chocolate liquid monk fruit
• 1 tsp salt
• 16 tbsp unsalted butter room temperature or melted coconut oil

Sugar Free Keto Ice Cream

• 2 batches recipe of my ninja protein ice cream

Instructions

• Place all ingredients into a food processor and process until smooth or a large bowl and mix until combined.
• Press into two parchment lined 8 by 8 pans or one 9 by 13 pan.
• If using two-8 by 8 pans: Divide the dough in half and press each half into each pan. Use another piece of parchment on top of the dough and press with hands or a flat measuring cup to make it even. Spread softened ice cream over one half. Top with the other dough.
• If using the 9 by 13, remove cookie dough by lifting the parchment paper out of the pan and place onto a cutting board. Cut dough in half and reserve one half for top layer. Spread softened ice cream onto one half as evenly as you can, then top with the other layer.
• Freeze for 1 hour, then slice into 12 sandwiches. Individually wrap with foil or parchment. Store in freezer for up to two months.

Video

Notes

7 g net carbs

Nutrition

Serving: 1serving | Calories: 339kcal | Carbohydrates: 15g | Protein: 8g | Fat: 29g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 40mg | Sodium: 70mg | Potassium: 4mg | Fiber: 8g | Sugar: 1g | Vitamin A: 466IU | Calcium: 4mg | Iron: 0.003mg

The post Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe appeared first on Sugar-Free Mom.

Why You’ll Love This High Protein Brownie

Unlike many protein mug cake recipes that rely on chocolate protein powder or almond flour, this protein mug cake recipe has a rich chocolate flavor without any whey protein powder, flour, cottage cheese or added sugar.

The result is a soft, gooey center with plenty of chocolate flavor to satisfy a chocolate craving for a sweet tooth while keeping carbs low and with 8 grams of protein.

• Ready in about 1 minute using the microwave brownie instructions.
• Just a handful of simple ingredients.
• Flourless, gluten free, sugar free, and low carb.
• Naturally high in protein thanks to Greek yogurt and an egg yolk.
• Rich chocolate flavor with a fudgy brownie batter texture.
• No almond flour, coconut flour, or protein powder needed.
• Perfect when you’re craving a sweet treat but don’t want leftovers tempting you.
• Also includes oven and air fryer instructions.

What Makes This Mug Brownie Different?

Years ago I shared my Best Sugar Free Gluten Free Low Carb Keto Mug Brownie in my cookbook, The 30-Day Sugar Elimination Diet. That recipe makes two servings and uses sunflower seed flour along with a few more pantry ingredients.

After hearing from so many readers who wanted something even easier with less dry ingredients, I started experimenting with a single-serve brownie recipe using fewer ingredients. After several rounds of testing, I discovered that using just an egg yolk instead of a whole egg created the rich, fudgy brownie texture I was looking for.

The result is this Sugar Free Flourless High Protein Brownie Mug Cake. It’s made with minimal ingredients, has an incredibly gooey center, and it’s a quick fix to satisfy a chocolate craving in minutes.

Ingredient Notes

You only need a few pantry staples:

• Egg yolk creates an incredibly rich, fudgy brownie instead of a rubbery texture.
• Plain Greek yogurt adds moisture, protein, and keeps the brownie soft.
• Unsweetened cacao powder provides deep chocolate flavor or unsweetened cocoa powder
• Vanilla extract enhances the chocolate.
• Vanilla liquid stevia sweetens without sugar 
• Sea salt balances the sweetness.
• 85% dark chocolate creates delicious pockets of melted chocolate throughout the brownie.

Recipe Tips for 1 Minute Protein Brownie

• Microwave strengths vary, so begin checking around 45 seconds.
• The top should look set while the center stays slightly soft.
• Allow the brownie to rest for 2 to 3 minutes after cooking. It continues cooking as it cools, giving you the perfect gooey brownie texture.
• Overcooking is the biggest reason mug cakes become dry or rubbery.

Easy Ingredient Swaps

Need to customize this recipe? Here are a few simple substitutions.

Dairy-Free

Replace the Greek yogurt with your favorite unsweetened dairy-free yogurt. Unsweetened coconut yogurt or almond milk yogurt both work well. Keep in mind the protein content will be lower.

Sweetener

Any liquid sugar-free sweetener can be used, including liquid monk fruit or liquid allulose. Adjust to your preferred sweetness.

Cocoa Powder

Natural cocoa powder can be substituted for cacao powder if that’s what you have on hand. Cacao powder simply provides a slightly richer chocolate flavor.

Chocolate

The chopped 85% dark chocolate or higher is optional, but highly recommended if you love pockets of melted chocolate. You can also use your favorite sugar-free chocolate bar.

Frequently Asked Questions

Can I make this ahead of time?

This recipe is best enjoyed warm immediately after cooking while the center is still soft and fudgy.

Why only use the egg yolk?

The yolk adds richness and helps create a moist, fudgy brownie. Using a whole egg can make small mug cakes slightly more cake-like and less dense.

Can I use protein powder?

I don’t recommend it for this recipe. Protein powder absorbs a lot of moisture and changes the texture. This recipe gets its protein naturally from the Greek yogurt and egg yolk.

Can I bake this instead of microwaving?

Yes! I’ve included microwave, oven, and air fryer instructions so you can choose whichever cooking method you prefer.

More Single-Serve Desserts You’ll Love

If you love easy desserts and chocolate-y treats made with wholesome ingredients that are single-serve recipes, be sure to check out these favorites:

• Lemon Mug Cake
• Chocolate Soufflé Cake
• Peanut Butter Cheesecake Mousse
• Strawberry Cheesecake Jars
• Angel Food Cake Parfaits

Sugar Free Chocolate Protein Mug Cake

Print

Sugar Free Flourless High Protein Brownie Mug Cake

This easy High Protein Brownie Mug Cake is flourless, gluten free, sugar free, and low carb. Made with Greek yogurt, rich cacao, and dark chocolate, it’s a single-serving dessert that’s ready in about one minute.

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Servings 1 serving

Calories 106kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 large egg yolk
• 2 tbsp 2% plain Greek yogurt
• 2 tbsp cacao powder
• 1/2 tsp vanilla extract
• 1/2 tsp vanilla liquid stevia
• pinch sea salt

Optional

• 1 tbsp 85% dark chocolate or 1 square, chopped

Instructions

Microwave Instructions

• Lightly grease an 8-ounce microwave-safe ramekin or mug.
• Whisk the egg yolk and Greek yogurt until smooth.
• Stir in the cacao powder, vanilla, vanilla stevia, and sea salt until well combined.
• Fold in the chopped dark chocolate, if using.
• Microwave for 45–60 seconds. The edges should be set while the center remains slightly soft.
• Let the brownie rest for 2–3 minutes before enjoying. It will continue to set as it cools.

Oven Instructions

• Preheat the oven to 350°F .
• Prepare the batter as directed above.
• Pour into a lightly greased 8-ounce oven-safe ramekin.
• Bake for 8–10 minutes, until the edges are set and the center is still slightly soft.
• Let cool for 5 minutes before serving.

Air Fryer Instructions

• Preheat the air fryer to 325°F.
• Grease an 8-ounce oven-safe ramekin.
• Prepare the batter and pour it into the ramekin.
• Air fry for 7–9 minutes, until the edges are set but the center is still slightly soft.
• Let it rest for 5 minutes before serving. It will continue to set and become fudgy as it cools.

Video

Notes

4 g net carbs, not including the optional dark chocolate

• The egg yolk creates a richer, more brownie-like texture than a whole egg.
• Don’t overbake. This dessert is best when the center is still fudgy.
• Midlife Macro Approved
• Watch me make this on Pinterest.

Nutrition

Serving: 1serving | Calories: 106kcal | Carbohydrates: 8g | Protein: 8g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 185mg | Sodium: 23mg | Potassium: 173mg | Fiber: 4g | Sugar: 2g | Vitamin A: 263IU | Calcium: 70mg | Iron: 2mg

The post Sugar Free Flourless High Protein Brownie Mug Cake appeared first on Sugar-Free Mom.

Fresh Watermelon Cake Recipe

​If you’re looking for a unique birthday dessert that’s made with real food ingredients, this Easy Flourless Fresh Fruit Watermelon Cake Recipe is the perfect solution.

Unlike a traditional white cake or chocolate cake, there’s no cake batter, cake flour, purpose flour, granulated sugar, icing sugar, unsalted butter, sour cream, heavy cream, or cream frosting required. Instead, this beautiful watermelon birthday cake is made entirely from fresh fruit and takes far less time to prepare than a traditional layer cake.

I originally made this fresh fruit cake recipe for my sister-in-law’s birthday. Since she prefers eating whole foods and seasonal fruit, I knew a regular birthday cake, even one of my sugar free low carb cake recipes, wouldn’t be nearly as exciting as a giant watermelon cake decorated with fresh berries and fruit skewers.

The reaction was priceless.

As soon as she saw it, she was over the moon excited. Instead of feeling pressured to eat a keto flour-filled dessert, she had a birthday cake she genuinely wanted to enjoy.

After we sang Happy Birthday and she blew out the candle, everyone immediately started grabbing the fruit skewers around the cake base. Then I sliced the whole cake into wedges and served it alongside a bowl of sugar-free whipped cream for anyone who wanted it.

It turned out to be one of the easiest birthday desserts I’ve ever made.

The Best Way to Make a Watermelon Birthday Cake

Many watermelon cake recipes online use multiple cake layers stacked on top of one another to create a layer cake effect. While those are beautiful, I wanted the easiest way possible.

Instead of creating multiple cake layers, I simply transformed a seedless watermelon into a single cake shape.

The result was a gorgeous cake with a simple naked look that was easy enough for anyone to recreate at home.

Since watermelon is one of summer’s most refreshing juicy fruits, it naturally becomes the star of the show.

The combination of:

• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

One of my favorite things about this recipe is how accessible it is. You don’t need specialty ingredients, expensive equipment, or a trip to multiple stores. Everything can be found at your local grocery store.

• No baking required
• Naturally sweet from fresh fruit
• Perfect for summer parties
• Gluten-free and flourless
• Easy to customize with seasonal fruit
• Beautiful presentation with minimal effort
• Can be made ahead of time
• Great for guests who prefer whole foods

Ingredients You’ll Need

This fresh fruit cake uses simple ingredients you can find at any local grocery store:

• Seedless watermelon
• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves
• Happy Birthday topper (optional)

For serving:

• Sugar-free whipped cream, optional

Why This Fresh Fruit Cake Recipe Works for So Many Different Diets

One reason I think this fresh fruit cake recipe is becoming so popular is because it works well for guests following different eating styles.

Many people today are trying to eat more whole foods and fewer processed ingredients.

Others may be avoiding flour, limiting desserts, reducing added sugars, or simply trying to include more fresh berries and seasonal fruit in their diet.

Unlike traditional fruit cake recipes made with dried fruit, sugar syrup, cake batter, and loaf cake ingredients, this version celebrates real fruit in its most natural form.

It’s naturally:

• Flourless
• Gluten-free
• Dairy-free
• Vegetarian
• Whole food based

For guests who want something extra, serving sugar-free whipped cream on the side is a wonderful option.

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

Start by cutting both ends off your watermelon so it sits securely on a flat surface.

Using a large sharp knife, carefully remove the rind.

Continue trimming around the sides of the cake until you create a smooth cylinder shape.

Don’t worry about making it perfect.

In fact, I love the slightly rustic naked look because it highlights that this is made from real fruit rather than cake sponge and frosting.

Once shaped, use paper towels to pat the outside dry.

This helps the fruit decorations stay in place and prevents excess moisture from collecting on the serving platter.

Decorating the Top of the Cake

The top of the cake is where you can really have fun.

I kept mine simple by using a combination of:

• Whole strawberries
• Halved strawberries
• Grapes
• Blueberries
• Fresh mint leaves

Instead of carving elaborate fruit pieces, I simply arranged the fruit naturally.

The fresh berries added beautiful color while the mint created contrast against the bright red watermelon.

For added height, I threaded fruit pieces onto decorative skewers and inserted them into the center of the cake.

Finally, I added a Happy Birthday topper to complete the design.

Why Fruit Skewers Take This Cake to the Next Level

One unexpected feature that everyone loved was the fruit skewers around the base.

Not only did they make the cake look festive, but they also gave guests something to snack on immediately.

Before the watermelon was even sliced, people were reaching for strawberries, grapes, and blueberries from the skewers.

If you’re serving this at a birthday party, baby shower, graduation party, or summer gathering, I highly recommend adding this simple touch.

It takes the presentation to the next level while making the dessert more interactive and fun.

Frequently Asked Questions

Can I make this ahead of time?

Yes.

You can assemble the entire watermelon birthday cake several hours ahead of time and refrigerate until serving.

For best results, keep it loosely covered with plastic wrap.

How should I store leftovers?

Store leftover watermelon and fruit in an airtight container in the refrigerator.

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

This recipe serves about 12 people, depending on the size of your watermelon and whether additional desserts are served.

What should I serve with watermelon cake?

I love serving sugar-free whipped cream on the side so guests can choose whether to add it.

Tips for Success

Dry the Watermelon Well

Watermelon is one of the juiciest fruits, so take a few extra minutes to pat the outside dry before decorating.

Decorate Shortly Before Serving

For the freshest presentation, decorate the cake a few hours before your party.

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

• Strawberries
• Blueberries
• Grapes
• Raspberries
• Blackberries
• Kiwi
• Dragon fruit

Save the Scraps

Don’t throw away the extra watermelon. Cube it and serve alongside the cake or freeze it for smoothies later.

Flourless Fresh Fruit Watermelon Cake Recipe

Print

Easy Flourless Fresh Fruit Watermelon Cake Recipe

Whether you’re serving guests who prefer whole foods, avoiding restrictive diets, or simply looking for a fun summer dessert, this Easy Flourless Fresh Fruit Watermelon Cake Recipe is a beautiful alternative to traditional birthday cake. With its fresh berries, juicy fruits, simple cake shape, and colorful presentation, it’s guaranteed to be the centerpiece of your celebration.

Prep Time 30 minutes minutes

Servings 12 servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

• 1 Cutting board
• 1 cake stand
• 1 Large Bowl
• 1 sharp knife
• 12 toothpick skewers

Ingredients

• 6 pounds seedless watermelon (1 large)
• 1 pound strawberries
• 1 cup green grapes
• 1 cup  blueberries
• Fresh mint leaves

Optional

• Sugar-free whipped cream
• Happy Birthday cake topper

Instructions

• Cut both ends off the watermelon and stand it upright on a cutting board.
• Using a sharp knife, carefully remove the rind and white portion of the watermelon.
• Shape the watermelon into a smooth cylinder resembling a cake.
• Pat the outside dry with paper towels.
• Transfer the watermelon to a serving platter or cake stand.
• Arrange whole and halved strawberries, grapes, blueberries, and mint leaves around the top and one half of the watermelon.
• Thread additional fruit onto small skewers and insert several into the top of the cake for height and decoration.
• Place more fruit skewers around the base of the cake for guests to enjoy.
• Insert a Happy Birthday topper into the center of the cake if using.
• Refrigerate until ready to serve.
• Slice the watermelon into wedges and serve with sugar-free whipped cream if desired.

Video

Notes

Serving Size: Approximately 1 slice watermelon cake with assorted berries and grapes (about 290g).

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

Serving: 1serving | Calories: 96kcal | Carbohydrates: 24g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 3mg | Potassium: 345mg | Fiber: 2g | Sugar: 19g | Vitamin A: 1310IU | Vitamin C: 42mg | Calcium: 24mg | Iron: 1mg

The post Easy Flourless Fresh Fruit Watermelon Cake Recipe appeared first on Sugar-Free Mom.

Instant Low Carb Boiled Egg Ice Cream

If you’ve been around here for a while, you know I love finding creative ways to boost protein without sacrificing flavor. But I have to admit, even I was surprised by this one!

The secret ingredient? Hard boiled eggs!

Before you scroll away, trust me-you do not taste the eggs. Instead, they create an incredibly creamy texture that reminds me of a soft-serve consistency.

Combined with frozen fruit and Greek yogurt, this simple recipe makes a delicious high protein treat that’s perfect for hot summer days.

Whether you’re following a low carb lifestyle, looking for a healthier dessert, or simply want a quick high protein snack, this egg ice cream recipe might become your new favorite.

Why You’ll Love This Boiled Egg Ice Cream

​There are so many reasons this simple recipe has quickly become a staple in my kitchen:

• Ready in just 5 minutes
• No ice cream maker required
• High protein
• Naturally sweetened with fruit
• Easy meal prep option
• Midlife Macro Approved
• Kid-friendly
• Easily customizable
• Lower in calories than traditional ice cream
• Great way to use leftover hard boiled eggs

The best part is that you can create different flavors simply by changing the frozen fruit.

What Does Egg Ice Cream Taste Like?

If you’ve ever had a traditional custard ice cream made with egg yolks, you’ll understand why eggs work so well in homemade ice cream.

Unlike many homemade keto ice cream recipes that rely on heavy cream, coconut cream, guar gum, xanthan gum, or an ice cream machine, this recipe uses whole hard boiled eggs to create a naturally creamy texture.

The result is more like a frozen yogurt meets soft serve consistency than traditional hard ice cream.

And no, it does not taste like eggs.

Ingredients Needed

You only need three simple ingredients:

• Hard boiled eggs
• Plain low-fat Greek yogurt
• Frozen fruit

Optional additions:

• Vanilla extract
• Vanilla bean paste
• Monk fruit sweetener
• Liquid stevia
• Sugar-free syrup
• Cocoa powder
• Cinnamon

Why Frozen Fruit Works Best

Frozen fruit is the key to achieving the perfect soft serve consistency.

Fresh fruit will create more of a smoothie texture, while frozen fruit helps thicken the mixture into a creamy dessert.

Some great options include:

• Strawberries
• Mango
• Blueberries
• Raspberries
• Blackberries
• Cherries
• Peaches

Keep in mind that net carbs will vary depending on the fruit used.

Strawberry Version

Using frozen strawberries provides:

• 151 calories per serving
• 14 grams protein
• 6 grams net carbs

Mango Version

Using frozen mango provides:

• 165 calories per serving
• 14 grams protein
• 10 grams net carbs

If you’re following a strict keto diet or monitoring blood sugar spikes, strawberries, raspberries, and blackberries are generally lower-carb options.

Helpful Tips for Success

Use a High-Powered Blender

A powerful blender helps create the smoothest texture and completely blends the eggs into the mixture.

Eat Immediately for Soft Serve

The texture is best right after blending.

It resembles the consistency of fresh soft serve ice cream.

Freeze for Later

If you freeze the entire batch, it will firm up after several hours.

Allow it to sit at room temperature for 10-15 minutes before serving.

Sweetness Matters

Depending on the fruit you use, you may not need additional sweetener.

Taste before adding anything extra.

Add More Protein

Want even more protein?

Try adding:

• Protein powder
• Keto Chow -I only use the ones that are unsweetened or with stevia
• Collagen peptides

If adding protein powder, you may need a little bit of water to help the blender process the mixture.

Easy Flavor Variations

Chocolate Protein Ice Cream

Add:

• 1 tablespoon cocoa powder, unsweet
• Chocolate protein powder
• Chocolate Keto Chow

Vanilla Bean Ice Cream

Add:

• Vanilla extract
• Vanilla bean paste
• Extra sweetener if desired

Berry Blend

Combine:

• Strawberries
• Raspberries
• Blackberries

Tropical Mango

Use frozen mango and a splash of coconut milk for a tropical flavor.

Swaps and Substitutions

Dairy-Free Option

Swap Greek yogurt for:

• Unsweetened coconut yogurt
• Canned Coconut cream, unsweet

Keep in mind that protein will be lower.

Lower Carb Option

Use:

• Frozen strawberries
• Frozen raspberries
• Frozen blackberries

These fruits typically have fewer net carbs than mango.

Frequently Asked Questions

Can I Use Raw Eggs?

I don’t recommend raw eggs in this recipe.

Hard boiled eggs provide the creamy texture while keeping the recipe simple and safe.

Can I Make This Without an Ice Cream Machine?

Yes!

That’s what makes this recipe so special. No traditional ice cream maker, Ninja Creami, or additional cost is required.

Can I Meal Prep This Recipe?

Yes, but the texture is best immediately after blending.

If frozen, allow it to soften before serving.

Does It Taste Like Eggs?

Not at all.

Most people would never guess there are whole eggs in this recipe.

Is This Good for Weight Loss?

This high protein dessert can fit into a weight loss plan when your macros allow. Protein helps support satiety and may help you stay satisfied longer than traditional ice cream. If you’re following my Midlife Macro Meal plans or Method, this is approved.

Can I Use a Ninja Creami or Ice Cream Machine?

Absolutely!

The beauty of this recipe is that it’s delicious right after blending, but you can also adapt it for a Ninja Creami or traditional ice cream maker if you prefer a firmer, scoopable ice cream.

For a Ninja Creami

Blend the ingredients until completely smooth, then pour the mixture into a Ninja Creami pint container.

• Freeze for at least 24 hours.
• Process using the Lite Ice Cream or Sorbet setting.
• If the mixture looks crumbly after the first spin, add 1-2 tablespoons of milk, almond milk, coconut milk, or water and use the Re-Spin Cycle.

Because this recipe is naturally lower in fat than traditional ice cream, a re-spin may help achieve a creamier texture.

For a Traditional Ice Cream Machine

Blend the ingredients until smooth, then pour the mixture directly into your ice cream machine. I have an attachment for my Kitchenaid.

• Churn according to your manufacturer’s instructions.
• Enjoy immediately for a soft-serve consistency.
• Freeze for 2-4 hours for a firmer texture.

Which Method Is Best?

Honestly, I prefer this recipe blended and eaten immediately.

Since the frozen fruit already creates a soft serve consistency, there’s no waiting, no freezing point issues, and no need for additional ingredients like xanthan gum, guar gum, heavy cream, condensed milk, or egg yolks that many homemade ice cream recipes require.

But if you already own a Ninja Creami or traditional ice cream maker, both methods work well and can give you a more traditional hard ice cream texture.

My Favorite Method

For busy days, I simply blend:

• 2 hard boiled eggs
• Greek yogurt
• Frozen fruit

Then enjoy immediately.

Five minutes later, I’m eating ice cream instead of waiting 24 hours for a Ninja Creami pint to freeze! 

More High Protein Frozen Treats You’ll Love

If you enjoy this easy boiled egg ice cream, be sure to try some of my other keto ice cream recipes, protein desserts, and low carb frozen treats!

Here are all my Scrambled egg pudding recipes you might also like!

Easy Creamy Instant Low Carb Protein Ice Cream

Print

Easy Creamy Instant Low Carb Boiled Egg Ice Cream

This high protein ice cream recipe proves that sometimes the most unexpected ingredients create the best results. With a creamy texture, high protein, and simple ingredient list, it’s a healthier alternative to traditional ice cream that’s ready in minutes.

Prep Time 5 minutes minutes

Servings 2 servings

Calories 165kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 1 high powered blender

Ingredients

• 2 large hard boiled eggs
• 100 grams mango frozen
• 150 grams low fat plain Greek yogurt

Instructions

• Add the frozen fruit and yogurt to the blender. Blend on high until smooth. Taste and decide if you need to add any sweetener. If not, add the hard boiled eggs and blend again until smooth.

  Enjoy immediately as soft serve or store in an airtight container and place in the freezer for 2-3 hours for hard ice cream.

Video

Notes

10 g net carbs

Midlife Macro Approved

Watch me make the mango version on Pinterest! 

Watch me make the Strawberry version on Pinterest.

Nutrition

Serving: 1serving | Calories: 165kcal | Carbohydrates: 11g | Protein: 14g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 191mg | Sodium: 93mg | Potassium: 147mg | Fiber: 1g | Sugar: 10g | Vitamin A: 845IU | Vitamin C: 18mg | Calcium: 118mg | Iron: 1mg

The post Easy Creamy Instant Low Carb Boiled Egg Ice Cream appeared first on Sugar-Free Mom.

Quick Pickle Vegetables

Whether you’re making quick pickled red onions, pickled cucumbers, green beans, cauliflower, radishes, or a colorful mix of fresh veggies, this quick pickle brine is one of the easiest ways to preserve vegetables and add a burst of flavor to salads, burgers, sandwiches, tacos, grain-free bowls, and more.

Quick pickling is one of the best kitchen skills to learn because it requires no special equipment, no canning process, and very little hands-on time. Just a jar, a sharp knife, a few pantry staples, and your refrigerator.

Why You’ll Love These Sugar-Free Refrigerator Pickles & Veggies

• No added sugar
• No canning required
• Ready in as little as 30 minutes
• Great way to use up fresh vegetables
• Naturally low carb and keto-friendly
• Easy to customize with fresh herbs and spices
• Perfect for meal prep
• Adds flavor without extra calories

Unlike traditional sweet pickles or bread-and-butter pickles, these refrigerator pickles let the natural flavor of the vegetables shine through while providing that classic tangy crunch.

What Are Quick Pickles?

Quick pickles, also called refrigerator pickles, are vegetables soaked in a vinegar-based brine rather than undergoing a traditional fermentation process. They are stored in the refrigerator and become flavorful within hours instead of days or weeks.  

The biggest difference between traditional fermented pickles and quick pickles is that quick pickles use vinegar for acidity and preservation rather than relying on beneficial bacteria to create lactic acid during fermentation.

Best Vegetables for Quick Pickling

One of the great things about quick pickling is that almost any vegetable works.

Try:

• Red onions
• Cucumbers
• Green beans
• Radishes
• Cauliflower florets
• Bell peppers
• Jalapeños
• Carrots
• Cabbage
• Asparagus
• Turnips

Quick pickled red onions are especially popular because they turn a beautiful bright pink color after soaking in the brine.

Ingredients You’ll Need

For the Quick Pickle Brine

• 2 cups apple cider vinegar or white vinegar or 1 cup each
• 2 cups water
• 2 tablespoons kosher salt
• 2-4 tablespoons Allulose liquid (optional)
• 2 tablespoons pickling spice or see below

Optional Flavor Boosters

• Fresh dill
• Dill seed
• Mustard seeds
• Coriander seeds
• Garlic cloves
• Black peppercorns
• Red pepper flakes
• Fresh herbs

A simple 1:1 ratio of vinegar to water works beautifully for most quick pickling recipes.

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.

Step 2: Fill the Jar

Pack vegetables tightly into a clean glass jar or mason jar.

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

• Vinegar
• Water
• Salt
• Pickling spice

Bring to a low boil and whisk until the salt and sweetener if using, dissolves.

Step 4: Pour Over Vegetables

Pour the brine over the vegetables until completely covered. Let cool about 30 minutes.

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

• Red onions: 30 minutes to 1 hour
• Cucumbers: 24 hours
• Mixed vegetables: 24–48 hours

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

• Burgers
• Salads
• Tacos
• Lettuce wraps
• Sandwiches

Dill Refrigerator Pickles

Add:

• Fresh dill
• Garlic cloves
• Black peppercorns

These taste similar to classic dill pickles without any added sugar.

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

• Cauliflower
• Carrots
• Red onions
• Bell peppers
• Green beans

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

Because these are quick refrigerator pickles and not canned pickles, they must remain refrigerated.

Stored properly in an airtight container, most quick pickled vegetables stay fresh for 2 to 4 weeks.

Can Quick Pickled Vegetables Support Gut Health?

While quick pickled vegetables made with vinegar are not fermented and don’t contain the beneficial bacteria found in traditional fermented foods like sauerkraut, kimchi, or naturally fermented pickles, they can still support a healthy gut in several ways.

1. They Help You Eat More Vegetables

Most Americans fall short on vegetable intake. Adding tangy quick pickled vegetables to meals makes vegetables more appealing and can help increase your daily fiber intake.

Fiber acts as a prebiotic, feeding the beneficial bacteria already living in your gut.

2. Vinegar May Support Digestion

The vinegar used in quick pickling, especially apple cider vinegar, contains acetic acid, which may help support digestion and healthy blood sugar balance when consumed with meals.

3. Herbs and Spices Offer Additional Benefits

Many common pickling ingredients contain plant compounds that support digestive health:

• Fresh dill provides antioxidants and may help soothe digestion.
• Garlic contains prebiotic fibers that feed beneficial gut bacteria.
• Mustard seeds contain compounds that may support digestion.
• Coriander seeds have traditionally been used to ease digestive discomfort.

4. Pair Them With Fermented Foods

For even greater gut health benefits, serve quick pickled vegetables alongside fermented foods such as:

• Sauerkraut
• Kimchi
• Plain kefir
• Unsweetened yogurt
• Fermented pickles

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

✔ Choose vinegar with at least 5% acidity. I used a combo of apple cider and white vinegar.

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

✔ Experiment with fresh dill, garlic, mustard seed, and coriander.

✔ Use glass jars rather than plastic containers for best flavor.

Frequently Asked Questions

Can I make quick pickles without sugar?

Absolutely. This recipe is completely sugar-free and still delivers plenty of flavor thanks to vinegar, salt, herbs, and spices.

What’s the best vinegar for quick pickling?

White vinegar provides a clean, classic pickle flavor while apple cider vinegar offers a slightly milder, sweeter taste. Both work well.  

Can I pickle different vegetables together?

Yes! Mixed vegetable pickles are a great way to use up produce before it spoils.

Do quick pickles need to be canned?

No. Refrigerator pickles are specifically designed to skip the canning process and be stored in the refrigerator.

Making easy sugar-free quick pickled vegetables is one of the simplest ways to add flavor, crunch, and color to your meals. With no added sugar, minimal ingredients, and endless customization options, this refrigerator pickle recipe is perfect for anyone following a low-carb, keto, or sugar-free lifestyle.

Whether you’re making quick pickled red onions, dill pickles, green beans, or a colorful mix of fresh vegetables, you’ll love having a jar ready in the refrigerator to instantly elevate any meal.

Are Quick Pickled Vegetables Probiotic?

No. Most quick pickled vegetables are made with vinegar and do not undergo fermentation, so they generally do not contain live probiotic bacteria.

However, they can still support gut health by encouraging vegetable intake, increasing fiber consumption, and providing flavorful variety that makes healthy eating more enjoyable.

Easy Sugar Free Quick Pickled Vegetables

Print

How to Make Easy Sugar Free Quick Pickled Vegetables

These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.

Prep Time 10 minutes minutes

Servings 12 servings @ 1/2 cup drained vegetables

Calories 28kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 64 oz mason jar or two-32 ounce mason jars

Ingredients

• 8 ounces green beans about 2 cups
• 8 ounces cucumbers sliced, about 2 cups
• 4 ounces carrots sliced into sticks, about 3/4 cup
• 4 ounces red onion sliced, about 3/4 cup
• 4 ounces bell peppers sliced, about 3/4 cup

Brine

• 2 cups water
• 2 cups vinegar ( I used 1 cup apple cider and 1 cup white vinegar)
• 2 tablespoons salt
• 2 tablespoons pickling spice or see notes above
• 2-4 tablespoons Allulose liquid optional to balance flavors

Instructions

• Wash and dry your vegetables thoroughly. Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.
• Pack vegetables tightly into a clean glass jar or mason jar. Add any fresh herbs or spices you enjoy.
• Add the brine ingredients into a medium saucepan and bring to a low simmer. Turn off heat and pour brine over vegetables in the jar. Allow to cool for about 30 minutes then seal with a cover and refrigerate.
• For best flavor: The longer they sit, the more flavorful they become.

  Red onions: 30 minutes to 1 hour

  Cucumbers: 24 hours

  Mixed vegetables: 24–48 hours
• Quick pickled vegetables stay fresh for 2 to 4 weeks in the refrigerator.

Video

Notes

4 g net carbs per 1/2 cup drained vegetables

Here’s my video tutorial on Pinterest. 

Nutrition

Serving: 1serving @ 1/2 cup | Calories: 28kcal | Carbohydrates: 5g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 886mg | Potassium: 156mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2024IU | Vitamin C: 17mg | Calcium: 26mg | Iron: 1mg

The post How to Make Easy Sugar-Free Quick Pickled Vegetables appeared first on Sugar-Free Mom.

Keto Dairy Free Coconut Custard

This easy keto custard recipe has the silky smooth texture of classic baked custard, but it’s completely dairy-free, low carb, gluten free, and Midlife Macro Approved.

It’s rich, creamy, lightly sweet, and incredibly satisfying for anyone following a keto diet, low carb lifestyle, or simply trying to reduce sugar without giving up delicious keto dessert recipes.

The best part? I tested this recipe with both unsweetened almond milk and plain water in place of the almond milk so my son could enjoy it nut free, and honestly, it was just as delicious with the same creamy texture!

Whether you call it coconut custard, baked custard, egg custard, or even crème anglaise inspired custard cups, this recipe is one of the easiest ways to satisfy a sweet tooth while keeping carbs low.

Why You’ll Love This Easy Keto Custard Recipe

This sugar free dairy free custard is:

• Low carb and keto friendly
• Just 3 g net carbs per serving
• Dairy-free and gluten free
• Carnivore friendly with simple swaps
• Made with healthy fats from coconut milk
• Protein packed thanks to collagen and whole eggs
• Perfect warm or chilled
• Great for meal prep
• Silky smooth texture without heavy cream
• Made with simple ingredients you probably already have

Unlike traditional custard recipes that rely on heavy cream, double cream, or sweetened condensed milk, this low carb custard uses canned coconut milk for richness and a creamy custard texture.

I adapted this recipe from my traditional keto custard that is high in fat for a classic keto approach and uses egg yolks and heavy cream. 

Main Ingredients for Dairy Free Custard

Here’s what you’ll need for this easy keto egg custard:

• Canned coconut milk-unsweetened
• Unsweetened almond milk or water
• Large eggs
• Pure collagen -the best brand and tested thoroughly for toxins, use sugarfreemom10 for discount
• Vanilla extract
• Vanilla stevia
• Cinnamon or nutmeg
• Pinch of salt

The coconut cream from canned coconut milk gives this baked custard its rich texture while keeping it completely dairy free.

Using collagen also adds extra protein and helps create an even creamier custard mixture without needing xanthan gum or gelatin powder.

Step 1: Prepare the Egg Mixture

Preheat your oven and gather all ingredients at room temperature for the best creamy texture.

Add the coconut milk, almond milk or water, whole eggs, collagen, vanilla extract, vanilla stevia, cinnamon, and salt to a blender, stand mixer, hand mixer, or food processor.

Blend until smooth.

Step 2: Fill the Custard Cups

Grease individual ramekins or custard cups with coconut oil or cooking spray.

Pour the cream mixture evenly into each ramekin.

Sprinkle the tops with cinnamon or nutmeg.

Step 3: Bake the Custard

Place ramekins onto a large baking dish or baking sheet pan.

Bake until the center is just set and the custard has a soft jiggle.

Cool on a wire rack before serving.

Enjoy warm or chilled straight from the refrigerator topped with fresh berries.

Can I Use Water Instead of Unsweetened Almond Milk?

Yes! I tested both versions.

Using water instead of unsweetened almond milk still created a creamy custard with a silky smooth texture. This is a great option if you need:

• Nut free custard
• Tree nuts free desserts
• Fewer ingredients
• Lower additional cost
• A simple pantry-friendly keto dessert

Honestly, next time I make this, I may even use water again because it worked so well.

Do I Need a Water Bath?

No water bath or bain marie is needed for this easy keto custard recipe.

Traditional custard recipes often use hot water in a larger baking dish to gently cook the egg mixture, but this recipe works beautifully without the extra step.

That means:

• Less prep time
• Less mess
• Easier cleanup
• Perfect results every time

Is Coconut Custard Good for Weight Loss?

This low carb egg custard can absolutely fit into a weight loss lifestyle because it’s:

• Healthy fats
• Rich in protein
• Low in total carbs
• Very satisfying

The combination of eggs, coconut milk, and collagen helps support fullness while keeping net carbs low.

It’s also Midlife Macro Approved, making it a great keto dessert option for women in perimenopause and menopause looking for a balanced low carb dessert.

Helpful Tips for the Best Keto Custard

Use Room Temperature Eggs

Cold eggs can affect the creamy texture of the custard mixture.

Don’t Overbake

The best keto custard still jiggles slightly in the center when removed from the oven. Overbaking can create a rubbery texture.

Chill for a Firmer Texture

Refrigerating overnight creates an even richer baked custard consistency.

Store Properly

Store in an airtight container or cover ramekins with plastic wrap for up to 5 days.

Can I Make This Ahead of Time?

Absolutely. This baked custard tastes even better chilled the next day.

Can I Freeze Keto Custard?

Yes, although the creamy texture is best fresh or refrigerated.

Is This Recipe Dairy Free?

Yes! There’s no heavy cream, heavy whipping cream, or dairy products.

Is This a Traditional Custard?

It’s inspired by traditional custard but made into a healthier keto version using low carb ingredients. My whole family loved this dairy-free custard! 

Easy Swaps and Variations

Nut Free Option

Replace unsweetened almond milk with water.

Sweetener Swaps

You can use:

• Monk fruit sweetener in liquid is best
• Monk fruit allulose blend in confectioners
• Liquid Cinnamon stevia
• Liquid Lemon stevia
• Favorite sugar free low carb sweetener. Here’s my Ultimate Sweetener Guide & Conversion chart to help you decide how much to use.

Flavor Variations

Try adding:

• Pumpkin pie spice
• Extra cinnamon
• Nutmeg
• Coconut extract
• Lemon extract

Serving Ideas

This creamy custard is delicious topped with:

• Fresh low carb berries like raspberries, blackberries, blueberries or strawberries
• Coconut cream-whipped
• Unsweetened whipped coconut cream which I made in my whipped cream canister
• Toasted coconut

Dairy Free Low Carb Egg Custard Recipe

Print

Sugar Free Dairy Free Low Carb Keto Coconut Custard

Creamy sugar free dairy free keto coconut custard made with simple ingredients and just 3 g net carbs per serving. This easy low carb baked custard is silky smooth, rich, protein packed, and perfect warm or chilled for a delicious keto dessert the whole family will love.

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 40 minutes minutes

Servings 6 custards

Calories 237kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 13.5 ounces canned coconut milk
• 3/4 cup unsweetened almond milk or water for nut free
• 6 large eggs
• 26 grams pure collagen or 2 scoops
• 2 teaspoons vanilla extract
• 2 teaspoon vanilla stevia
• 1/2 teaspoon cinnamon or nutmeg
• pinch salt

Instructions

• Preheat oven to 325 degrees.
• In a stand mixer or blender, add all ingredients and mix until smooth.
• Grease or spray 6-eight ounce ramekins or mini cast iron dutch ovens with lids like the red ones in my photo and pour egg custard mixture evenly into each dish.
• Place ramekins onto a large baking sheet pan.
• Sprinkle cinnamon or nutmeg over each custard and place sheet pan in the center of the oven.
• Bake 45-50 minutes then cool on a wire rack for 10 minutes.
• Enjoy warm or refrigerate. Store covered in the refrigerator for up to 5 days.

Notes

3 g net carbs

Midlife Macro Approved

Watch the video tutorial on Pinterest. 

Nutrition

Serving: 1custard | Calories: 237kcal | Carbohydrates: 4g | Protein: 11g | Fat: 20g | Saturated Fat: 13g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 118mg | Potassium: 170mg | Fiber: 1g | Sugar: 2g | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg

The post Sugar Free Dairy Free Low Carb Keto Coconut Custard appeared first on Sugar-Free Mom.

Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Greek Salad

Goddess Green Salad

Cucumber Dill Salad

Avocado Tomato Salad

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

​Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Print

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

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

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

The Midlife Macro Method

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

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

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

The goal is not perfection.

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

Why Midlife Women Often Need More Protein

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

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

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

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

Protein helps support:

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

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

What Makes My Midlife Macro Meal Plans Different?

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

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

Each weekly plan includes:

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

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

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

This Week’s Midlife Macro Meal Plan Recipes

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

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

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

Cottage Cheese Pancakes

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

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

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

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

90 Second Banana Nut English Muffin

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

It’s:

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

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

Steak Kabobs

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

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

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

Taco Stuffed Zucchini Boats

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

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

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

Why Strategic Maintenance Days Matter

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

This is not a cheat day.

A maintenance day can help support:

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

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

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

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

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

This is not about chasing perfection.

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

Ready to Simplify Healthy Eating?

If you’re tired of:

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

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

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

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

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

Easy Chicken Burgers

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

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

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

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

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

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

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

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

Why You’ll Love These Keto Chicken Burgers

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

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

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

The Secret to Juicy Chicken Burgers

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

You can absolutely use:

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

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

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

Midlife Macro Friendly Burgers

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

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

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

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

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

Tools to Make Chicken Burgers

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

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

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

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

Helpful Swaps and Variations

This favorite recipe is very versatile and easy to customize.

Dairy-Free Option

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

Make It Less Spicy

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

Add More Heat

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

No Food Processor?

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

No Mayo?

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

Want a Bun?

Serve on:

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

Other Burger Recipes you might like:

• Zucchini Burgers
• Salmon Burgers
• Pork Poblano Burgers

Best Cooking Methods

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

Frying Pan

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

Air Fryer

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

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

Grill

Perfect during grilling season for a healthy burger option.

Oven

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

Tips for the Best Chicken Burgers

Use Wet Hands

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

Don’t Overcook

Chicken burgers dry out quickly if cooked too long.

Medium Heat Works Best

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

Make Larger Patties

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

What to Serve with Keto Chicken Burgers

These healthy burgers pair perfectly with:

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

 Storage Tips

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

To reheat:

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

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

Keto Chicken Burgers with Chipotle Mayo Slaw

Print

Keto Chicken Burgers with Chipotle Mayo Slaw

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

Prep Time 30 minutes minutes

Cook Time 10 minutes minutes

Servings 2 burgers

Calories 283kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

BURGERS

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

SLAW

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

CHIPOTLE MAYONNAISE

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

Instructions

CHICKEN BURGERS

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

SLAW

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

MAYO

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

TO SERVE

• Serve burgers with mayo and top with slaw.

STORAGE

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

Notes

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

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

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

This recipe was first published in August 2020.

Midlife Macro Approved

Nutrition

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

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

Homemade Salsa versus Store-Bought Salsa

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

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

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

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

Homemade Chunky Keto Salsa Recipe

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

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

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

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

Homemade Restaurant Style Salsa

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

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

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

Do what you like, is what I say!

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

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

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

Zero Carb Tortilla Chips

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

Here’s how to make low carb chips:

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

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

Can I make less Of this Easy Salsa Recipe?

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

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

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

Keto Mexican Food

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

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

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

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

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

​Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower 

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Cornbread Muffins

White Chicken Chili

​Cheesecake Brownies

Pecan Pie Brownies

Chocolate Chip Cookies

Can I freeze this salsa?

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Best Homemade Salsa Recipe

Print

Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 16 servings

Calories 35kcal

Author Brenda Bennett

Ingredients

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

Instructions

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

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

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

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