High Protein Archives - Sugar-Free Mom

Easy Creamy Instant Low Carb Boiled Egg Ice Cream

Brenda Bennett — Mon, 15 Jun 2026 10:00:00 +0000

This Easy Creamy Instant Low Carb Boiled Egg Ice Cream uses just 3 simple ingredients and comes together in less than 5 minutes. No ice cream machine, no Ninja Creami, no cooking, and no waiting overnight.

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:

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

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

Servings 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.

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

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

Sugar Free Dairy Free Low Carb Keto Coconut Custard

Brenda Bennett — Mon, 25 May 2026 10:00:00 +0000

If you love traditional custard, but want a healthier keto and dairy free version with simple ingredients and just 3 g net carbs, this creamy keto coconut custard is about to become one of your favorite sugar free dessert recipes.

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:

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

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

Cook Time 50

Total Time 40

Servings 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

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

Simple High Protein Midlife Macro Meal Plan for Women Over 40

Brenda Bennett — Mon, 18 May 2026 10:00:00 +0000

If you’re a woman over 40, in perimenopause or menopause struggling with stubborn weight gain, increased hunger, cravings, low energy, or feeling like your old keto plan no longer works, this simple high-protein midlife macro meal plan may be exactly what you need.

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.

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

Simple Low Carb Keto Chicken Burger Patties Recipe

Brenda Bennett — Sun, 17 May 2026 13:13:33 +0000

These easy keto chicken burger patties served with chipotle mayo slaw will satisfy that burger need without the need for a bun!

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:

Other Burger Recipes you might like:

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:

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

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

Cook Time 10

Servings 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

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

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Brenda Bennett — Wed, 13 May 2026 12:34:33 +0000

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken is the ultimate comfort food for busy weeknights! This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Keto Ranch Chicken

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

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

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

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

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

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

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

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

Why Slow Cooker Meals Make Life Easier

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

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

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

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

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

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

What Makes This Creamy Asiago Chicken So Good

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

The combination of:

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

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

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

The best part?

It tastes indulgent while still being:

low carb
keto friendly
high protein
gluten free
comforting and satisfying

Low Carb Comfort Food Without the Heavy Carbs

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

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

Nutrition Facts for one serving provides:

38 g protein
4.6 g total carbs
15.8 g fat

Making this an excellent option for:

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

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

Midlife Macros vs Classic Keto

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

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

more protein
moderate fat
lower carbs
balanced calories

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

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

This helps support:

energy levels
satiety
muscle preservation
blood sugar balance
sustainable fat loss

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

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

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

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

a rolling pin
heavy pan
wooden spoon

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

Use Freshly Grated Asiago Cheese

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

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

Don’t Skip the Cream Cheese

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

It also:

adds richness
balances flavors
helps thicken the sauce naturally

Cook Low and Slow for Best Results

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

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

Easy Ways to Serve This Recipe

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

Here are some low carb serving ideas:

Low Carb Options

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

Family Friendly Options

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

pasta
rice
mashed potatoes

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

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

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

Just note:

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

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

additional chicken broth
bone broth
unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

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

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

Meal Prep and Storage Tips

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

Storage Tips

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

Reheating Tips

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Creamy Low Carb Keto Asiago Ranch Chicken

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

Prep Time 15

Cook Time 3 30

Total Time 3 45

Servings servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

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

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Brenda Bennett — Tue, 12 May 2026 12:30:00 +0000

If you’re a peanut butter lover looking for an easy dessert recipe that fits a low carb diet or keto diet, this Dairy Free Low Carb Keto Peanut Butter Protein Fluff is about to become your new favorite sweet treat! This creamy mousse-like texture comes together with just 3 simple ingredients and takes only 5 minutes to make.

Sugar Free Dairy Free Keto Peanut Butter Fluff in Minutes

No gelatin, no chia seeds, no pudding mix, and no waiting for it to set in the fridge. Just instant creamy peanut butter fluff that satisfies sweet cravings while still being Midlife Macro Approved.

As I’ve gotten older and entered midlife, I’ve found that keeping my fats more moderate on most days works much better for my energy, appetite, and body composition goals.

While I still enjoy my classic higher-fat keto desserts on weekends and special holidays, my newer recipes are designed with more protein, moderate fat, and lower carbs in mind.

I’ve also been intentionally creating more dairy free options because many women in perimenopause and menopause notice dairy can sometimes feel inflammatory or harder to digest.

That doesn’t mean dairy is “bad,” but having options is always helpful. This easy peanut butter mousse recipe gives you all the creamy texture and peanut butter flavor you want without needing heavy cream, cream cheese, or sugar-free pudding mixes.

Why You’ll Love This Dairy Free Peanut Butter Protein Fluff

There’s a lot to love about this easy keto dessert recipe:

Just 3 ingredients
No bake dessert
Ready in minutes
No electric mixer needed
No stiff peaks or soft peaks required
No gelatin needed
No chilling required to thicken
Great for sweet cravings
Moderate fat and high protein
Perfect for meal prep
Great option for midlife macros
Dairy free and gluten free
Naturally sweetened
6 g net carbs per serving

Unlike those sugar free artificial pudding boxes filled with questionable ingredients, this peanut butter fluff uses real food ingredients you can feel good about.

My Midlife Macro Approach

Back in my earlier keto days, many of my recipes were much higher in fat because that was the traditional keto approach.

Today, I personally follow a higher protein, moderate fat, low carb approach most of the time because I’ve found it supports satiety, muscle preservation, and sustainable fat loss much better in midlife.

Here’s how I lost 14 pounds naturally using my midlife macro method.

That’s why I love using peanut butter protein powder in recipes like this instead of regular peanut butter alone. You still get delicious peanut butter flavor, but with:

More protein
Less fat
Lower calories
Lower carbs

I save my classic high-fat desserts and recipes for holidays, vacations, or maintenance days instead of making them my everyday approach.

Ingredients Needed

You only need 3 simple ingredients for this creamy peanut butter mousse:

Tru-Nut Peanut Butter Protein Powder

This is the key ingredient that gives this recipe its rich peanut butter flavor while keeping the fat lower than traditional peanut butter recipes.

Unsweetened Cashew Coconut Yogurt

I used a dairy free yogurt to keep this recipe completely dairy free. It adds creaminess and helps create that fluffy mousse-like texture.

Vanilla Stevia

A little liquid stevia sweetens everything perfectly without added sugar.

How to Make Peanut Butter Protein Fluff

This easy dessert recipe couldn’t be simpler.

Step 1: Add Ingredients to a Large Mixing Bowl

Combine:

Step 2: Mix Until Smooth

Stir everything together until creamy and smooth.

Step 3: Taste and Adjust

If you prefer a sweeter dessert, add a little more sweetener to taste.

Step 4: Enjoy Immediately

This is one of my favorite things about this recipe, there’s no waiting for it to thicken in the fridge. It’s ready instantly!

You can refrigerate leftovers in an airtight container for up to 3 days.

Frequently Asked Questions

Can I Use Real Peanut Butter?

Yes! Natural peanut butter or creamy peanut butter will work, but it will significantly increase:

Fat
Calories
Carbs

The texture will also be slightly different. Peanut butter protein powder keeps this recipe much lighter and higher in protein.

What Can I Swap for Peanut Butter Protein Powder?

If you don’t have peanut butter protein powder, you can try:

Regular whey protein with 1-2 tablespoons natural no sugar added peanut butter
Peanut flour
PB Fit sugar Free powder
Sunflower seed butter or almond butter if you have peanut allergies

Keep in mind substitutions may change the creamy texture and macros.

Can I Use Dairy Yogurt Instead?

Absolutely. If dairy works well for you, you can use:

Greek yogurt
Plain yogurt
Cottage cheese blended smooth

Greek yogurt would make this even higher in protein.

What Sweetener Can I Use?

If you don’t have liquid stevia, you can use:

Monk fruit liquid sweetener
Allulose
I would not recommend Granulated sweetener as the texture will be grainy.
Sugar Free Maple Syrup
Favorite low-carb sweetener

Start small and adjust to taste. Here’s my Sweetener Guide to help you.

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.

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5

Servings servings @ 1/2 cup

Calories 139kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 cup Tru-Nut Peanut Butter Protein Powder or 108 grams
6 ounces Unsweetened Cashew Coconut yogurt or 170 grams
1 tsp vanilla stevia

Optional Toppings

Instructions

Mix ingredients together until smooth! Taste and adjust sweetener if needed. Enjoy immediately or refrigerate for up to 3 days in an airtight container or covered. Makes 4 servings at 1/2 cup.,

Notes

6 g net carbs per 1/2 cup serving. There are 4 servings in recipe.

Midlife Macro Approved

Video tutorial on Pinterest Here.

Nutrition

The post Dairy Free Low Carb Keto Peanut Butter Protein Fluff appeared first on Sugar-Free Mom.

Simple Midlife Macro Meal Plan for Fat Loss for Women

Brenda Bennett — Mon, 11 May 2026 15:08:26 +0000

If a keto diet is no longer working for you in midlife to keep weight off, it’s time to pivot. My midlife macro meal plan is a simple approach that will give you real results especially if you are stalled or struggling to maintain weight.

Midlife Macro Meal Plan Ideas for Weight Loss, Muscle Mass, and Hormone Balance

If you’re a midlife woman struggling with weight gain, belly fat, low energy levels, cravings, or feeling like your old way of eating no longer works, you are not alone.

One of the biggest shifts I’ve learned after years of following a classic keto approach is that many midlife women like myself, need a more balanced macro-balanced diet focused on lean protein, moderate fat, lower carbs, and real food to support hormone balance, insulin sensitivity, muscle mass, and overall health.

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

These weekly meal plans are designed specifically for midlife women who want:

Sustainable weight management
Better blood sugar balance
Improved energy levels
Better protein intake
Healthy weight loss goals
Support for building muscle
A realistic calorie deficit without feeling deprived
A healthy diet built around nutrient-dense whole foods

Unlike many high-fat diets, my Midlife Macro Method focuses on prioritizing protein goals while keeping fats moderate and carbs lower to support midlife metabolism and hormonal balance.

Why Midlife Women Need a Different Approach

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

Increased belly fat
Reduced insulin sensitivity
Muscle loss
Slower metabolism
More cravings
Lower energy
Difficulty staying in a calorie deficit
Weight gain despite eating “healthy”

One common mistake is continuing to follow extremely high-fat diets without enough grams of protein to support muscle mass and metabolic health.

My Midlife Macro Method focuses on:

Higher protein intake, about 30-50 g protein per meal
Moderate fat, not low fat, about 50-70 g fat on deficit days
Lower carb meals, not as low as keto
Meal planning for consistency
Nutritional balance
Portion sizes that support satiety
Real food instead of processed “diet foods” or “keto” packaged foods

Protein becomes especially important in midlife because preserving muscle mass supports:

Bone health
Brain function
Healthy weight management
Immune system support
Total daily energy expenditure
Better blood sugar control
Improved hormone balance

What Makes My Midlife Macro Meal Plans Different?

My weekly meal plans are not about perfection.

They are designed to help you:

Enjoy favorite foods in healthier ways
Stay consistent
Hit your protein goals
Reduce decision fatigue
Simplify meal prep
Support healthy eating long term

Each monthly meal plan includes recipes with balanced macronutrient intake using:

Lean protein
Healthy fats
Dietary fiber
Low carb vegetables
Nutrient-dense whole foods

I also teach women how to use a strategic maintenance day instead of endless restriction. A maintenance day is not a cheat day.

It’s a powerful tool that helps support:

Hormonal balance
Better recovery
Physical activity performance
Reduced cravings
Sustainable caloric intake
Long-term consistency

Real Midlife Success Story from Pat

One of the ladies on our weekly meal plan subscription, Pat, recently shared an inspiring update.

After her husband received a difficult health diagnosis, stress and emotional eating caused her to gain 9 pounds.

Like many midlife women, she felt discouraged and overwhelmed.

But instead of giving up, she got back to meal planning, prioritizing protein intake, focusing on her calorie intake, and following the Midlife Macro Meal Plan again.

In just one week, she already lost 8 pounds and said she finally feels back in control again.

That’s the power of consistency and a realistic macro diet plan designed for real life.

This Week’s Midlife Macro Meal Plan Recipes

This week’s meal plans include some absolutely delicious meals that support healthy weight loss while helping you stay satisfied.

High Protein Baked Zucchini Egg Nests

These high-protein breakfast nests are perfect for meal prep and busy mornings.

They include:

Eggs for high-quality animal proteins
Zucchini for grams of fiber
Olive oil for heart-healthy fats
A satisfying low carb breakfast option

Starting your day with protein instead of processed carbohydrates can help support blood sugar balance and reduce cravings later in the day.

Sugar Free Cinnamon Roll Mug Muffin

This quick single-serve recipe is one of my favorite foods when I want something comforting while staying aligned with my Midlife Macro Method.

It’s:

Low carb
Dairy free
Gluten free
Portion controlled
Higher in protein than traditional muffins

This is a perfect example of how healthy eating does not have to feel restrictive.

Strawberry Salsa Shrimp Lettuce Wraps

These refreshing lettuce wraps are packed with lean protein and fresh ingredients.

The strawberry salsa with bell peppers adds flavor, freshness, and dietary fiber without excessive carbs.

Meals like this help support:

Insulin sensitivity
Blood sugar balance
Healthy calorie intake
Hormone balance

Easy Low Carb Cheesy Pizza Chicken Bake

This family-friendly dinner uses chicken breast as the protein base and delivers comforting pizza flavor without the excess carbs.

One reason this recipe works so well for midlife women is because it combines:

Lean protein
Moderate fat
Satisfying flavor
Portion-friendly calories

This helps support a calorie deficit while still feeling satisfied.

Instant Pot Keto Beef Stew

Comfort food can absolutely fit into a healthy diet.

This beef stew includes:

Protein-rich beef
Nutrient-dense vegetables and leafy greens for gut health
Healthy fats
A satisfying meal for colder evenings

Meals rich in protein and fiber can help support healthy weight management and keep hunger stable longer.

Low Carb Cottage Cheese Hawaiian Sweet Rolls

One of the hardest parts of changing your food intake is feeling like you can never enjoy bread again.

These sweet rolls help provide:

Extra grams of protein
Lower carbs
Better nutritional balance
A satisfying addition to meals

I love helping women recreate favorite foods in ways that better support their specific goals.

Why Protein Intake Matters More in Midlife

One of the most powerful shifts women make inside my Midlife Macro Method is increasing protein intake.

Adequate grams of protein help support:

Muscle mass
Bone health
Healthy metabolism
Satiety
Better body composition
Strength training recovery
Total calorie burn

Many midlife women simply are not eating enough protein throughout the day. Instead of focusing only on reducing food intake, I teach women to prioritize protein first.

This creates a much more sustainable approach to healthy weight loss.

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to simplify healthy eating while helping women:

Lose weight sustainably
Preserve muscle
Improve hormone balance
Support cardiovascular disease prevention
Improve blood sugar control
Feel more energized
Reduce overwhelm around meal planning

This isn’t about chasing perfection.

It’s about building a realistic lifestyle using:

Real food
Macro-balanced meals
Proper protein intake
Moderate fat
Lower carbs
Strategic maintenance days
Practical meal prep

Macronutrient Ratio: Midlife Macro Method vs. Classic Keto

One of the biggest differences between my Midlife Macro Method and a classic keto approach is the macronutrient ratio.

Traditional keto was originally designed as a very high-fat diet, often using:

70–80% fat
Moderate protein
Very low carbs

While many women initially lose weight on a classic keto approach, I’ve found that in midlife, especially during perimenopause and menopause, many women stop seeing results when fat intake stays too high and protein intake stays too low.

This is because midlife women are often dealing with:

Hormonal balance changes
Reduced muscle mass
Slower midlife metabolism
Lower total daily energy expenditure
Increased insulin resistance
More stubborn belly fat
Increased hunger and cravings

My Midlife Macro Method uses a very different macro-balanced diet approach focused on:

Higher protein intake
Moderate fat
Lower carbs
Better nutritional balance
Support for building muscle
Sustainable caloric intake

Classic Keto Approach

A classic keto approach often looks like:

70–80% fat
15–20% protein
5–10% carbs

This can sometimes lead to:

Not enough grams of protein
Difficulty preserving muscle mass
Excess calorie intake from fats
Weight loss stalls in midlife women
Increased hunger when protein is too low

Many women unknowingly add too much:

Butter
Heavy cream
Cheese
Fat bombs
Oils
High-fat snacks
Keto packaged snacks and desserts

Even healthy fats like olive oil, almond butter, fatty fish, and avocado can easily increase total calorie intake if protein is not prioritized first.

Midlife Macro Method Macronutrient Ratio

My Midlife Macro Method focuses on a more balanced macronutrient intake designed specifically for midlife women. I was able to lose 14 pounds in two months naturally using this method.

Instead of focusing on unlimited fat, I teach women to prioritize:

Protein first
Moderate fat second
Lower carbs for blood sugar support

A typical Midlife Macro Method day may look like:

120–150 grams of protein
50–70 grams fat
30–60 g carbs depending on goals and activity level

This approach supports:

Muscle mass
Strength training recovery
Better satiety
Healthy weight management
Hormone balance
Blood sugar stability
Improved insulin sensitivity
More sustainable fat loss

Moderate Fat vs. High-Fat Diets

I am not anti-fat.

Healthy fats absolutely matter for:

Hormonal balance
Brain health
Heart health
Nutrient absorption
Satisfaction after meals

But many midlife women simply do better with moderate fat instead of very high-fat diets.

That’s why my meal plans focus on:

Lean protein
Moderate portions of healthy fats
Lower carb vegetables
Dietary fiber
Nutrient-dense whole foods

This creates a much more sustainable and realistic approach for long-term healthy eating.

Ready to Join the Midlife Macro Meal Plan?

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.

The post Simple Midlife Macro Meal Plan for Fat Loss for Women appeared first on Sugar-Free Mom.

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

Brenda Bennett — Fri, 08 May 2026 10:00:00 +0000

If you love a classic lemon pound cake or those famous Starbucks lemon loaf slices, but want something lighter, higher in protein, and truly supportive for midlife fat loss goals, this new high protein keto lemon loaf might become your favorite low-carb recipe yet.

Sugar Free Low Carb Keto Lemon Loaf

This recipe was actually inspired by my popular lemon soufflé cake recipe after someone asked if it could be turned into a loaf for strawberry shortcake desserts.

After several recipe tests, I finally created the perfect balance between a moist crumb, bright lemon flavor, and enough structure to hold beautifully as a loaf cake while still staying light and fluffy.

Unlike traditional pound cake recipes made with white flour, maple syrup, or lots of sugar, this sugar-free lemon loaf is packed with protein, lower in carbs, and fits beautifully into my Midlife Macro Method.

Why This High Protein Lemon Loaf Works

Creating a keto lemon loaf recipe that is both high in protein and still moist can be tricky because protein powders and coconut flour absorb a lot of liquid.

Here’s what I discovered during recipe testing:

The first test without whipped egg whites created a very small, dense loaf.
The second test using 1/4 cup coconut flour became too dry.
The final version worked perfectly by:
- whipping the egg whites separately until stiff peaks formed
- gently folding them into the batter
- reducing coconut flour to just 3 tablespoons
- keeping Greek yogurt in the recipe for moisture and tenderness

The result is a fluffy lemon loaf with a moist crumb, bright lemon flavor, and incredible macros.

Midlife Macro Approved

One of the biggest struggles for women in perimenopause and menopause is finding desserts and snacks that actually support their goals instead of working against them.

Traditional keto recipes are often extremely high in fat and low in protein, which can make it harder to hit protein goals during a calorie deficit.

This low carb lemon loaf is different because each slice contains:

10 grams protein
just 3 total carbs
only 96 calories
moderate healthy fats
low sugar
gluten free ingredients

That makes this recipe a perfect fit for the Midlife Macro Method because it helps prioritize protein while keeping carbs low and fats moderate.

It also works beautifully as:

a high protein breakfast
post-workout snack
healthier dessert
afternoon coffee cake
strawberry shortcake base
meal prep option for busy weeks

The Secret to a Fluffy Keto Lemon Loaf

The most important step in this recipe is whipping the egg whites separately.

This technique creates air and structure that replaces what traditional flour would normally provide in a regular lemon pound cake recipe.

Tips for Success

Use room temperature eggs for best volume.
Make sure no egg yolk gets into the egg whites.
Whip until stiff peaks form.
Fold gently in batches to keep the batter airy.
Line your prepared loaf pan with parchment paper for easy removal.

Dairy Free Option

I also tested this recipe using canned coconut milk instead of Greek yogurt and it worked well for a dairy free lemon loaf option.

The texture is slightly different, but still delicious.

If you need dairy free:

swap the Greek yogurt for canned coconut milk or coconut cream
make sure your protein powder is dairy free
use lemon stevia or monk fruit sweetener

Ingredients You’ll Need

This recipe uses simple ingredients you may already have if you make low carb keto recipes regularly.

Wet Ingredients

eggs separated
Greek yogurt
lemon juice
lemon zest
lemon stevia

Dry Ingredients

Why I Used Egg White Protein Powder

For this keto lemon bread recipe, egg white protein powder gave the best structure and texture.

Whey protein can work differently depending on the brand, and plant-based proteins like pea protein absorb more liquid and can create a denser loaf.

Egg white protein helps keep this loaf:

light
fluffy
higher protein
lower fat
moist without becoming gummy

How to Store

Store leftovers in an airtight container in the refrigerator for up to 5 days.

You can also freeze slices individually for up to 3 months.

I actually think the lemon flavor is even better the next day after chilling overnight.

Delicious Variations

Want to change it up next time?

Try these ideas:

add fresh blueberries for a lemon blueberry bread
top with a sugar-free glaze
add almond extract or vanilla extract
use coconut cream for richer texture
serve with Greek yogurt and berries
turn it into strawberry shortcake

Can I make this dairy free?

Yes! I tested canned coconut milk successfully, but I reduced the amount to 1/2 cup and used just the creamy coconut not the watery part in the can.

Can I use almond flour?

No. This recipe was specifically tested with coconut flour and egg white protein powder for the correct structure.

Is this a traditional pound cake texture?

No. It’s lighter and fluffier because of the whipped egg whites, more similar to a soufflé style loaf.

Can I use monk fruit sweetener?

Yes. Liquid monk fruit sweetener works great.

Can I Replace the Egg White Protein Powder?

This is probably one of the most common questions I get with high protein baking recipes.

The short answer is: possibly, but the texture will change depending on what you use.

For this keto lemon loaf recipe, I specifically chose unflavored egg white protein powder because it gives the loaf structure while still keeping it light and fluffy. Since this recipe already relies heavily on whipped egg whites for lift, the egg white protein works naturally with the texture of the cake.

Can You Use Whey Protein Powder?

Yes, but results can vary quite a bit depending on the brand.

Whey protein absorbs liquid differently than egg white protein and can sometimes make baked goods:

more dense
slightly gummy
overly moist in the center
more fragile after baking

If you want to try whey protein:

use an unflavored whey isolate
avoid whey concentrate if possible
do not overbake
let the loaf cool completely before slicing

Whey protein is still a great option nutritionally and is considered a complete protein with excellent amino acid absorption, which is why I often use it in smoothies, mock oats, and Midlife Macro recipes.

What About Plant-Based Protein Powder?

I do not recommend pea protein or most plant-based protein powders in this recipe.

Plant proteins absorb significantly more liquid and tend to create:

dry texture
gritty crumb
dense loaf
earthy flavor

If using plant protein, you would likely need additional liquid and recipe adjustments.

For the fluffy texture and moist crumb you see in these photos, egg white protein powder truly gave the best results after multiple tests.

That said, baking is always a little bit of kitchen science, and different brands can behave differently, so if you experiment with swaps, let us know in the comments how it turned out!

Can I Use Other Sweeteners Instead of Lemon Stevia?

Yes! If you don’t have lemon stevia, there are several low carb sweeteners you can use in this keto lemon loaf recipe.

I personally love using lemon stevia because it adds extra bright lemon flavor without adding extra liquid, carbs, or grams of sugar. It also keeps the ingredient list simple and works perfectly in high protein baking recipes like this one.

Best Sweetener Options

You can replace the lemon stevia with:

Important Baking Notes

Different sweeteners behave differently in baked goods, especially in low carb recipes.

Allulose

Allulose is one of my favorite options because it:

dissolves beautifully
creates a softer moist crumb
helps prevent dryness
tastes closest to real sugar

Keep in mind allulose browns faster, so check your baking time near the end.

Granulated Monk Fruit

Granulated monk fruit blends work very well and provide a texture closest to traditional pound cake.

This is probably the easiest swap.

Erythritol

Erythritol sweetener can work, but I personally use it much less these days because it may:

create a slightly cooling aftertaste
crystallize more once chilled
make baked goods slightly more dry

If using erythritol, pairing it with allulose often gives better results.

How Much to Use

Since lemon stevia brands vary in sweetness, start with:

1/4 to 1/3 cup granulated sweetener blend

Then adjust to your preference next time.

If you’re ready for more support:

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

Best High Protein Sugar Free Low Carb Keto Lemon Loaf

Brenda Bennett, creator of the Midlife Macro Method

Prep Time 20

Cook Time 45

Total Time 1 5

Servings slices

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

6 eggs separated, room temperature
1 teaspoon white vinegar or cream of tartar
3/4 cup nonfat plain Greek yogurt
1/2 cup unflavored egg white protein powder or see above for swaps
3 tbsp coconut flour
1 tbsp lemon juice and zest
2 tsp lemon stevia
2 teaspoons baking powder
pinch salt

Optional Sugar Free Lemon Glaze

2 tbsp lemon juice
1/3 cup monk fruit allulose confectioners

US Customary – Metric

Instructions

Preheat oven at 300 degrees F and line an 8 by 4 loaf pan with parchment paper.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
Pour the batter into the loaf pan.
Bake on the middle shelf of preheated oven for 45-50 minutes or until a toothpick or skewer stick in the center comes out clean.
Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Notes

2 g net carbs per slice. This loaf makes 8 large slices.

Midlife Macro Approved.

Midlife Macro Meal Plans

Nutrition

The post Best High Protein Sugar Free Low Carb Keto Lemon Loaf appeared first on Sugar-Free Mom.

Easy Dairy Free Low Carb Strawberry Overnight Oats

Brenda Bennett — Wed, 06 May 2026 10:00:00 +0000

This delicious dairy free low carb strawberry overnight oats recipe is an easy breakfast with the best texture and 22 grams of protein!

Dairy-Free Overnight “Oats” Without Oats

If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.

But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.

That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.

This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.

Why I Don’t Use Oats (Even Certified Gluten-Free Oats)

Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.

Here’s why I skip oats completely, even certified gluten-free oats:

High carb load – oats can spike blood sugar and increase cravings
Not ideal for insulin resistance – especially important in midlife
Can stall weight loss – even when labeled “healthy”
Glyophosphate exposure concerns – oats are commonly sprayed before harvest
Low protein compared to need – not enough to support muscle and metabolism

Instead, I use a combination of:

These create that perfect oat mixture texture while providing healthy fats, fiber, and better satiety.

Why So Many Women Are Going Dairy-Free

More and more women in perimenopause and menopause are choosing dairy-free breakfast recipes, and here’s why:

Digestive issues – bloating, gas, or discomfort from lactose intolerance
Inflammation concerns – dairy can be inflammatory for some individuals
Skin issues – acne or irritation linked to dairy intake
Hormonal balance – some find reducing dairy helps stabilize symptoms
Allergy or sensitivity – even high-quality dairy doesn’t work for everyone

That’s why this recipe uses unsweetened coconut yogurt and plant-based milk options instead of traditional greek yogurt, cottage cheese or milk.

The Beauty of Overnight “Oats” (Without Oats)

The best part about this recipe is you still get everything people love about overnight oatmeal:

A quick breakfast ready the next morning that takes just a few minutes of prep time
Perfect for meal prepping or making a big batch
No cooking required—just mix and refrigerate
Customizable with your favorite fresh fruit, fresh strawberries, or toppings
Great for busy mornings when you need something fast
High in protein and perfect for Midlife Macros (All nutrition info is at the bottom of the page in recipe card).

Using a mason jar or airtight container, this becomes one of the easiest make-ahead breakfast recipes you’ll rely on all week.

A Great Way to Stay Consistent

This is more than just a fun healthy strawberry recipe—it’s a strategy.

When you have a healthy breakfast ready to go:

You avoid skipping meals
You reduce cravings later in the day
You support blood sugar balance
You stay consistent with your goals

And consistency—not perfection—is what leads to results.

Dairy-Free + Protein Options Explained

This recipe is fully dairy-free as written, but you’ll notice optional protein add-ins.

Here’s how that works:

Collagen – dairy-free, great for skin, joints, and added protein
Whey protein powder (optional) – helps boost protein, BUT it is dairy-derived

If you are strictly dairy-free, simply skip the whey.

If tolerated, adding whey will:

Make this a more complete high protein breakfast
Increase protein to 25 grams per serving
Improve satiety and support muscle maintenance

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

Low carb
High fiber
Packed with healthy fats
Naturally sweetened with liquid stevia
Full of fresh berries

You still get that creamy, slightly thick texture people love in overnight oats, but with ingredients that better support your goals.

Want More Easy, Midlife Macro Approved Breakfast Ideas?

If you loved this easy dairy free low carb strawberry overnight oats, this is exactly how I teach women to eat inside my Midlife Macro Meal Plans.

Because here’s the truth—one healthy breakfast recipe is helpful…

But having a full plan is what creates consistency and results.

Inside my meal plans, I take the guesswork out of:

How to build high protein, low carb meals that actually keep you full
How to balance healthy fats without overdoing it (especially if keto stopped working for you)
How to create meals that are Midlife Macro Approved
How to enjoy foods like this while still supporting fat loss and hormone balance

You’ll get:

Options for dairy-free, gluten-free, and family-friendly meals
Done-for-you weekly meal plans
Simple ingredients you can find anywhere
Recipes that work for busy mornings and real life

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5

Servings servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

1 cup unsweetened coconut yogurt
3 tbsp Hemp seeds
2 tbsp Flaxseed
4 tsp chia seeds
20 grams unflavored collagen or 2 scoops
1 tsp berry liquid stevia
80 grams strawberries chopped

Optional

30 grams unflavored whey protein powder

US Customary – Metric

Instructions

Place all ingredients except strawberries, in a mixing bowl and stir together.
You need two serving glasses or two- 8 ounce mason jars.
Add 1/4 of the chopped strawberries to the bottom of each mason jar.
Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.

You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.

Midlife Macro Approved

Nutrition

The post Easy Dairy Free Low Carb Strawberry Overnight Oats appeared first on Sugar-Free Mom.

Easy Homemade Chip Free Low Carb Keto Nachos Recipe

Brenda Bennett — Tue, 28 Apr 2026 15:05:31 +0000

These homemade keto nachos are a delicious, healthier crunchy keto chips nacho recipe without tortilla chips! Healthier Nachos don’t have to be loaded down with chips and this recipe proves it!

The Best Low Carb Nachos Without Tortilla Chips

Who says you need tortilla chips to enjoy nachos?

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

And honestly?

Nachos have never really been about the chips.

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

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

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

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

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

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

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

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

These chip-free nachos flip the script:

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

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

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

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

My favorite low carb chip swaps:

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

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

Helpful Tips for the Best Keto Nachos

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

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

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

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

Flavor Variations & Swaps

Protein Options:

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

Dairy-Free Option:

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

Spice It Up:

Add chipotle chili powder
Use hot salsa
Top with green chilies

Higher Protein Upgrade:

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

Are These Better Than Traditional Nachos?

Let’s be honest…

Traditional nachos:

High in refined carbs
Easy to overeat
Low in protein

These low carb nachos:

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

That’s a win.

Air Fryer Method (Quick + Crispy)

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

Easy Homemade Low Carb Keto Nachos

Easy Low Carb Keto Nachos

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

Course Appetizer

Prep Time 15

Cook Time 5

Total Time 20

Servings

Calories 131kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

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

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

Nutrition

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

Easy Low Carb Keto Chicken Fajita Stuffed Zucchini

Brenda Bennett — Mon, 27 Apr 2026 14:54:22 +0000

This Easy Keto Chicken Fajita Stuffed Zucchini recipe is gluten free, low carb and super easy to make!

Low Carb Zucchini Boat Recipe

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

This dish checks all the boxes:

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

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

Why You’ll Love These Chicken Fajita Zucchini Boats

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

These healthy zucchini boats are:

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

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

Cheesy.

Satisfying.

Stuffed with goodness.

Yet…….

Healthy and Low Carb.

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

What Are Zucchini Boats?

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

Zucchini boats are simply:

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

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

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

Pro Tips for the Best Zucchini Boats

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

Prevent Excess Moisture

Zucchini naturally holds water, so:

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

Use the Right Size Zucchini

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

Sheet Pan Success

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

Easy Swaps and Variations

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

Protein Swaps

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

Dairy-Free Option

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

Add More Flavor

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

For the Family

If your kids aren’t into zucchini:

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

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

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

Why This Recipe Works for Midlife Health

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

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

This recipe is:

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

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

Meal Prep and Storage Tips

These zucchini taco boats are perfect for meal prep.

Store:

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

Reheat:

Oven: best for maintaining texture
Microwave: quick and easy

Freeze:

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

Can I make this ahead of time?

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

Can I grill instead of bake?

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

Is this keto-friendly?

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

How do I reduce carbs even more?

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

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

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

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

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

Here’s what my meal plans do for you:

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

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

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

Perfect if you:

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

And the best part?

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

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

Low Carb Keto Chicken Fajita Stuffed Zucchini

Chicken Fajita Stuffed Zucchini

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

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

Prep Time 15

Cook Time 30

Total Time 45

Servings stuffed zucchini boats

Calories 273kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

Net Carb: 8 g

This recipe was first published in July 2016.

Midlife Macro Approved!

Nutrition

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

Sugar Free Gluten Free Low Carb Keto Sponge Cake

Brenda Bennett — Tue, 21 Apr 2026 18:06:35 +0000

This Sugar-Free Gluten Free Low Carb Keto Sponge Cake is also nut free with all the traditional flavors and textures of a sponge cake.

Low Carb Sponge Cake

A sponge cake is basically just a very light and airy cake made with eggs, flour and sugar, but this recipe is low carb and just as delicious as its higher carb cousin!

Traditional sponge cakes rely on wheat flour and sugar to create that soft structure, but this version swaps those out for low carb, gluten-free ingredients while still giving you that same fluffy texture.

This Low Carb Cake is a masterpiece made grain free, gluten free, nut free and just around 100 calories per slice with less than 1 gram of carbs!

If you’ve been searching for a sugar-free low carb sponge cake that actually tastes like the real thing, this is one you’ll come back to again and again.

Unlike many almond flour cakes or coconut flour cake recipes that can feel heavy or dense, this sponge cake stays light because of how the eggs are handled.

The structure comes from properly whipped egg whites and gently folded batter, which is key for achieving that airy keto Victoria sponge cake texture.

From Failed Angel Food to Perfect Cake

Funny thing is, making this sponge cake was never my intention. I was trying to make an angel food cake. And after 4 attempts of it deflating I just gave up and adapted my recipe to include yolks and turn a failed recipe into a winning one!

When working with egg whites, especially when trying to achieve stiff peaks, small details matter—like making sure your bowl is completely clean and your egg whites are at room temperature. These little things can make a big difference in whether your cake rises or falls.

Don’t you love when the unexpected happens and turns out better than you would have thought or imagined?

Yep. Some recipes are like that for me. This one is beyond good.

Better than I would have expected considering it’s made without grains, gluten, or artificial sweeteners.

Why This Keto Sponge Cake Recipe Works

I want to note that although the angel food cake had 4 failing attempts, the family still ate it all up. The taste was incredible. The height was another story. But I will attempt again!

So with that I set my heart on the sponge cake and of course it came easily and without any angst on my part. No height needed in this beauty. It is perfect as is. A soft, light, and airy sponge cake.

What makes this one of the best keto sponge cake recipes is the balance of ingredients:

A low carb sweetener keeps it sugar-free without compromising taste
Egg whites whipped to stiff peaks create lift
Egg yolks provide richness and structure
Coconut flour keeps it low carb while absorbing moisture
Whey protein powder helps stabilize the cake batter

Texture, Storage & Next Day Results

After completely cooling I added some sugar-free whipped cream and fresh berries. Since there were leftovers after each of my 3 kids and hubby and I had a piece, I needed to refrigerate it. If I hadn’t added the topping I probably could have left it out on the counter.

Guess what? It tasted even better the next day.

In fact these last two pics are straight from the fridge. The chilling time made it a bit more dense but the spongey texture was still just perfect.

This makes it a great option if you want to prepare a large cake ahead of time for gatherings, holidays, or even something like Mother’s Day. It also works beautifully as a base layer cake with a cream cheese frosting or whipped cream layered between.

Tips for Success (Don’t Skip These!)

If this is your first time making a sponge cake, don’t worry—just follow these simple tips:

First, make sure your egg whites are whipped to stiff peaks. This means when you lift the beaters, the peaks hold their shape and don’t collapse. This step is crucial for a light and airy result.

Second, when combining wet ingredients and dry ingredients, be gentle. Overmixing will deflate the batter and result in a dense cake instead of a fluffy one.

Third, use a large mixing bowl and fold slowly. Folding instead of stirring helps keep air in the batter.

Finally, line your pan with parchment paper if needed, especially if you’re not using a springform pan, to ensure easy removal.

Ingredient Notes & Easy Swaps

This recipe uses simple low carb pantry staples, but here are a few helpful notes:

Coconut flour cannot be swapped for almond meal or wheat flour—it absorbs much more liquid
Whey protein powder helps create structure; skipping it may change the texture
You can use plain or vanilla protein powder depending on what you have
Use your favorite low carb sweetener if you don’t have Swerve
Almond milk or heavy cream are not needed in this recipe, which helps keep it light

If you’re looking for a dairy-free option, you can swap the butter for coconut oil, though it may slightly change the flavor.

Serving Ideas

This cake is delicious on its own, but you can easily elevate it:

Top with fresh berries and whipped cream
Add a light glaze with lemon juice and sweetener drizzled over the top of the cake
Layer it with cream cheese frosting for a birthday-style cake
Serve with a side of sugar-free chocolate sauce

It’s one of those perfect cake recipes that works for so many occasions.

Tools to Make Keto Sponge Cake

Stand Mixer- Helps whip egg whites to perfect stiff peaks in no time at all!

Electric Hand Mixer– If you don’t want to spend the money on the stand mixer, this is the next best thing to whipping up egg whites in no time!

8 inch Spring Form Cake Pan-Springform pans are not only helpful for this cake recipe and easier removal of it than using regular cake pans, but it works well for any low carb cake recipe like my Low Carb Cheesecake and my Carrot Cake and just about any other keto recipes and dessert you want to make.

It’s an easy cake, don’t let egg white whipping scare you. This comes together without a problem and the batter is light enough to fold the egg whites into.

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

You don’t need to use a vanilla protein powder, plain is fine, that is just what I had in my cupboard.
Looking for a Mother’s Day keto cake recipe? Try these! Carrot Cake Cheesecake, Almond Ricotta Cake, Coffee Cheesecake

Sugar-Free Keto Low Carb Sponge Cake

Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20

Cook Time 30

Total Time 50

Servings

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

9 eggs separated
1/2 tsp cream of tartar
1/2 tsp vanilla extract
1 tsp vanilla liquid stevia
1 tbsp lemon zest
1/4 cup coconut flour
1/4 cup vanilla protein powder
1/2 cup low carb confectioners sweetener
1/2 tsp baking soda
1/2 tsp salt
4 tbsp butter melted and cooled
optional toppings: fresh sugar-free whipped cream and berries

Instructions

Grease an 8 inch spring form pan and preheat oven to 350 degrees.
Place your egg whites and cream of tartar in a stand mixer and mix until stiff peaks form. Set aside.
Place your yolks in another bowl and whisk with vanilla extract, liquid stevia and lemon zest.
In another bowl whisk together the remaining dry ingredients.
Combine the yolks and dry ingredients together until smooth.
In small portions a little at a time, fold the egg whites into the yolk and flour mixture, be careful not to over mix and deflate your egg whites.
Drizzle the melted, cooled butter on the side of the bowl to slowly fold it into the batter.
Pour batter into pan and bake 30 minutes or until golden on top and a toothpick in center comes out clean.
Allow to cool completely before removing and adding optional toppings.
Keep refrigerated.

Notes

Net Carbs: 0.9g

This recipe was first published in April 2016 and updated with video in May 2020.

Nutrition

The post Sugar Free Gluten Free Low Carb Keto Sponge Cake appeared first on Sugar-Free Mom.

Easy Crispy Low Carb Keto Popcorn Chicken Recipe

Brenda Bennett — Mon, 13 Apr 2026 10:00:00 +0000

If you’ve been craving crispy popcorn chicken but want to stay on your keto diet or low carb diet, this Keto Popcorn Chicken recipe is about to become your new favorite. No keto flours like almond flour, or coconut flour, just chicken, eggs, seasonings and some cheese. Just 2 grams of carbs!

Keto Popcorn Chicken

I made this on a weekend when my daughter asked for small bite size pieces of chicken like from drive-thru for popcorn chicken. I was happy to experiment!

I tested this recipe multiple times to get the texture just right. I wanted true bite-sized nuggets with a crispy coating — not flat patties, not soggy bottoms, and definitely not greasy fried chicken cooked in unhealthy oils.

After tweaking exact measurements, adjusting the egg mixture, and testing both the air fryer basket and a prepared baking sheet in the oven, I finally nailed it.

And the best part?

My daughter and my future son-in-law absolutely loved them. That’s always my final test.

Why This Is the Best Keto Chicken Nuggets Recipe

Unlike traditional breaded chicken or deep-fried chicken, this recipe:

Uses no bread crumbs
Keeps net carbs extremely low and fat moderate, not high like classic keto recipes
Avoids unhealthy oils
Uses crushed pork rinds (pork panko) for the crispy coating
Works in both high heat oven baking and the air fryer

This is a true copycat recipe for crispy popcorn chicken, but without the extra carbs. All nutritional information is on the printable recipe card at the bottom of this page.

My Testing Experience (What Actually Worked)

When I first made these, I used a different canned chicken that my hubby had brought it and realized after the fact it contained modified food starch. Note to self, always check ingredients first.

I truly thought it was just chicken, lesson learned. Anyway, that added moisture and caused the chicken pieces to flatten. They were tasty but didn’t hold their shape.

Once I switched to organic canned chicken and increased the grated parmesan cheese, everything changed.

Here’s what made the difference:

Pressing the chicken with a paper towel to remove excess moisture
Increasing the dry ingredients (especially parmesan cheese)
Using exact measurements for the egg mixture
Keeping the pieces small (½ tablespoon size)
Baking at high heat

The oven actually made them crispier than the air fryer.

Storage & Meal Prepping

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

To reheat:

Oven at high heat for 5–7 minutes
Air fryer 3–4 minutes

These make a perfect quick snack, easy side dish, or addition to keto meals.

They’re also fantastic for movie nights when you want something crispy without the extra carbs.

Each serving keeps net carbs extremely low while delivering solid protein and satisfying fat.

This is not just another great recipe -it’s one that fits a low carb lifestyle and supports balanced macros without using unhealthy oils or bread crumbs.

It proves you can enjoy crispy, breaded chicken on a midlife macro low carb diet or keto diet without sacrificing flavor.

Dipping Sauce Ideas

These are delicious with:

Keto ketchup
Honey mustard
Favorite dipping sauce of choice, Ranch is mine!

My family especially loved them with honey mustard.

How Many Pieces This Recipe Makes

This recipe was tested using different scoop sizes to give you flexible options depending on how you want to serve them.

Using the full recipe, you can expect:

About 16 large nuggets (using a 2 tablespoon scoop)
About 24 medium nuggets (using a 1 tablespoon scoop)
About 40–48 popcorn-sized pieces (using a ½ tablespoon scoop)

In my testing, I actually made part of the batch using a larger scoop and the rest smaller, and both worked great. The smaller popcorn-sized pieces crisp up the best and give you that classic bite-sized “popcorn chicken” feel.

What Size Should You Make?

Popcorn chicken (½ tbsp – recommended): Bite-sized, crispier, and perfect for dipping. This is my favorite way to make them.

Large nuggets (2 tbsp): More like traditional chicken nuggets or small patties. Great for a meal.

Medium nuggets (1 tbsp): A nice in-between size — still filling but easier to portion.

How This Recipe Compares to My Other Chicken Nugget Recipes

If you’ve been following me for a while, you know I’ve created quite a few low carb keto chicken nuggets recipes over the years and each one serves a slightly different purpose.

This new Keto Popcorn Chicken recipe is honestly the result of everything I’ve learned along the way.

Here’s how it compares to my other popular recipes so you can decide which one fits your goals best.

Carnivore / Paleo Keto Chicken Nuggets (Simplest Ingredients)

My Carnivore Keto Chicken Nuggets are the most minimal version.

Just 4 main ingredients + spices
No fillers, no coatings
Very simple and quick to make
Great for meal prep or strict low-carb eating

Cottage Cheese Chicken Nuggets (Highest Protein)

My Cottage Cheese Chicken Nuggets are still one of my most popular recipes — and for good reason.

Extremely high protein (about 32g per 4 nuggets)
Very moist and juicy texture
Made with ground chicken and blended cottage cheese
Air fryer gives that fast-food nugget feel

Oven Fried Cheesy Chicken Nuggets (Classic Keto Nugget)

My Oven Fried Cheesy Chicken Nuggets are one of my older recipes, but still a family favorite.

More of a traditional nugget shape
Uses Parmesan + flaxseed coating for crunch
Baked instead of fried
Kid-approved and very flavorful

This Keto Popcorn Chicken Recipe

This new recipe is where everything finally came together.

What makes it different:

Made with canned organic chicken breast (no fillers)
Uses Parmesan inside the mixture for a firmer texture
Designed specifically for small, bite-sized popcorn chicken
Pork panko coating for that crispy exterior
Works best in the oven for maximum crispiness (tested!)

Why This One Fits My Midlife Macro Method Best

This recipe hits the sweet spot:

High protein
Moderate fat
Low carb
Better portion control with smaller pieces

Easy Crispy Low Carb Keto Popcorn Chicken

If you’ve been craving crispy popcorn chicken but want to stay on your keto diet or low carb diet, this Keto Popcorn Chicken recipe is about to become your new favorite.

Prep Time 10

Cook Time 12

Servings @ 6 popcorn nuggets

Calories 250kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

10 ounces canned organic chicken breast (drained)
2 ounces cream cheese
1 large egg
2 tbsp liquid egg whites
3/4 cup Parmesan cheese grated
1/2 tsp salt
1/4 tsp white pepper
1/4 tsp garlic powder

Outer coating

1/3 cup pork panko
1/2 tsp smoked paprika

Instructions

Drain the canned chicken thoroughly. Place in a clean kitchen towel or paper towels and press firmly to remove as much moisture as possible. This step is essential to prevent spreading.
Lightly shred the chicken with a fork.
In a large bowl, combine the chicken, cream cheese, egg, egg whites, Parmesan cheese, salt, white pepper, and garlic powder.
Mix until fully combined. The mixture should be thick, tacky, and moldable, not wet. If needed, refrigerate for 10 minutes to firm up.
In a shallow bowl, mix pork panko and smoked paprika.
Using your preferred scoop size, portion the mixture and lightly roll into nuggets without flattening.
Coat each piece in the pork panko mixture, pressing lightly so it adheres.
Place on a parchment-lined baking sheet or air fryer tray with space between each piece.

Air Fryer Method

Preheat air fryer to 380°F. Lightly spray basket.
Place nuggets in a single layer without overcrowding. Spray tops lightly with oil.
Cook for 6 minutes. Shake or flip.
Cook an additional 5–6 minutes, until internal temperature reaches 165°F.

Oven Method (best crispy texture)

Preheat oven to 425°F. Lightly spray nuggets with avocado or olive oil spray.
Bake for 12 minutes. Flip each piece.
Bake an additional 3–5 minutes, until internal temperature reaches 165°F and the exterior is lightly golden.
Optional: Broil for 1–2 minutes for extra crispness.

Notes

See the instructional video on Pinterest.

Nutrition

The post Easy Crispy Low Carb Keto Popcorn Chicken Recipe appeared first on Sugar-Free Mom.

Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe

Brenda Bennett — Thu, 09 Apr 2026 22:27:55 +0000

These Low Carb Keto Cheddar Sausage Stuffed Bagels are a tasty and easy baked bagel that has no grains, no nuts, no gluten and is 100% perfection!

Keto Cheddar Sausage Stuffed Bagels

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

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

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

Why These Low Carb Bagels Work

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

These bagel bites check all the boxes:

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

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

Perfect for Meal Prep and Busy Weeks

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

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

These cheddar sausage stuffed bagels are ideal for:

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

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

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

Ingredients for Cheddar Sausage Stuffed Bagels

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

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

Easy Swaps and Variations

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

Protein swaps:

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

Dairy-free option:

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

Flavor variations:

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

Midlife Macro Tips for This Recipe

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

Here’s how to use it effectively:

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

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

Air Fryer Option

Yes, you can make these in the air fryer.

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

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

Storage and Reheating

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

These reheat beautifully and keep their texture.

New Here?

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

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

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

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

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

If you’re ready for more support:

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

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

Low Carb Keto Cheddar Sausage Stuffed Bagels

Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20

Cook Time 25

Total Time 45

Servings

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 1.9 g

Midlife Macro Approved!

This recipe was first published in Jan 2016.

Nutrition

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

Easy Keto Low Carb Spicy Shrimp Tacos with Slaw

Brenda Bennett — Wed, 08 Apr 2026 12:36:10 +0000

This Keto Low Carb Spicy Shrimp Tacos with slaw recipe is a quick low carb meal that can be made in under 30 minutes! It’s fast, tasty, and a big hit with the whole family, keto or not!

Easy Keto Low Carb Spicy Shrimp Tacos with Slaw

(Healthy, High Protein, 30-Minute Meal)

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

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

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

Why These Are the Best Healthy Shrimp Tacos

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

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

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

LOWER FAT KETO

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

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

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

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

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

Lower Fat Keto (What Actually Works)

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

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

For many women, especially in midlife:

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

So recipes like these spicy shrimp tacos focus on:

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

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

My Shift from High Fat Keto to Midlife Macros

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

When perimenopause hit, everything changed.

My body became more sensitive to:

Excess dietary fat
Hormonal fluctuations
Stress and inflammation

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

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

So I adjusted:

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

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

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

✔ Lean protein (shrimp)

✔ Controlled healthy fats (olive oil, optional avocado)

✔ Low carbs

✔ Balanced for fat loss without deprivation

Other Fish Taco Options

Not a shrimp fan? No problem.

You can swap with:

Salmon
Cod
Any white fish
Even leftover grilled fish

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

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

Slaw Variations

Not into creamy slaw? Try:

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

Or keep it super simple with:

Lime juice

Shredded cabbage

Fresh cilantro

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

Taco Variations (Keep It Low Carb or Flexible)

You can easily customize depending on your needs:

Low Carb Options

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

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

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

LOW CARB KETO SPICY SHRIMP TACOS

Low-Carb Keto Spicy Shrimp Tacos

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

Prep Time 30

Cook Time 15

Servings

Calories 110kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Shrimp

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

Tortillas

1 batch almond flour tortillas. Click here for recipe.

Garlic Cilantro Yogurt

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

Slaw

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

Optional Extras

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

Instructions

Shrimp

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

Tortillas

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

Garlic Cilantro Yogurt and Slaw

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

Shrimp

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

Assembling Tacos

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

Storage

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

Notes

Net Carbs 3 g

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

Midlife Macro Approved!

This recipe was first published in June 2021.

Nutrition

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