What Is GLP-1 and How Does This Hormone Work?

GLP-1 stands for glucagon-like peptide-1. It is an incretin hormone, or signaling peptide, produced primarily by specialized cells in your gastrointestinal tract.

Your body releases GLP-1 after you eat. It then sends several important signals that help your body respond to the nutrients in your meal.

GLP-1 helps:

• Stimulate insulin secretion when blood sugar is elevated
• Reduce the release of glucagon, a hormone that raises blood glucose
• Slow gastric emptying so food leaves the stomach more gradually
• Send fullness signals to the brain
• Support appetite regulation
• Reduce hunger after eating

These mechanisms help explain why GLP-1 has become such an important area of research in diabetes, obesity, blood sugar regulation, and weight management. 

The National Institute of Diabetes and Digestive and Kidney Diseases explains that GLP-1 is produced by the gut in response to food and helps prepare the pancreas to release insulin while briefly slowing digestion and reducing appetite. (NIDDK)

Your natural GLP-1 does not remain active for very long. It is quickly broken down by enzymes in the body. Prescription GLP-1 drugs are designed to act on the same receptor for a much longer period.

Increasing your body’s own GLP-1 is not the same as taking a prescription GLP-1 receptor agonist. Food, exercise, sleep, and supplements can support normal appetite and metabolic function, but they do not reproduce the strength or duration of prescription medications.

Still, for some people supporting your natural GLP-1 response can be one valuable part of a healthy routine-especially if you want help managing hunger, food cravings, blood sugar, energy, and feelings of fullness.

Can You Increase Natural GLP-1 Levels?

You cannot eat GLP-1 as if it were a nutrient found in food. Instead, certain nutrients and daily habits can help encourage your intestinal cells to release more of your own GLP-1.

The most promising natural strategies include:

• Eating adequate protein
• Consuming soluble and fermentable fiber
• Including resistant starch
• Choosing nourishing unsaturated fats
• Eating vegetables and protein before concentrated carbohydrates
• Exercising regularly
• Getting consistent, restorative sleep

The response will differ from one person to another. Studies examining natural GLP-1 production are often small, and results vary according to the food, amount, meal composition, study population, and method used to measure GLP-1.

Think of these habits as ways to support your normal appetite and metabolic signals, not as a natural replacement for prescription treatment.

Protein, Soluble Fiber, and Resistant Starch for GLP-1 Production

The composition of your meals influences GLP-1 secretion. Protein, carbohydrates, and fat can all stimulate digestive hormones, but some food choices may produce a more favorable response than others.

Include protein with each meal

Protein is one of the most studied nutrients for satiety and GLP-1 release.

Helpful protein sources include:

• Eggs
• Fish and seafood
• Chicken, turkey, and other lean meats
• Greek yogurt and cottage cheese
• Tofu and tempeh
• Beans and lentils
• Protein-rich seeds
• Whey or plant-based protein, when appropriate

In human trials, protein-rich meals and protein consumed before a meal have increased post-meal GLP-1 and feelings of fullness. 

One randomized crossover trial found that a small whey-protein drink before a meal increased GLP-1 and reduced the post-meal glucose response in adults with type 2 diabetes and overweight or obesity. (PubMed)

A practical goal is to include a meaningful protein source at each meal rather than eating meals made primarily from refined carbohydrates.

Eat more soluble and fermentable fiber

Fiber helps slow digestion and supports the beneficial bacteria living in your gut.

Some types of fiber are fermented by intestinal bacteria. This creates short-chain fatty acids, compounds that may communicate with the intestinal cells responsible for GLP-1 production.

Fiber-rich food choices include:

• Beans and lentils
• Vegetables
• Berries, apples, and pears
• Chia and flaxseed
• Nuts and seeds
• Avocados

Fiber is valuable for digestion, cholesterol, blood sugar, and feelings of fullness.

Increase fiber gradually and drink enough water. Adding too much too quickly can cause gas, bloating, or other gastrointestinal discomfort.

Include resistant starch

Resistant starch is a form of carbohydrate that resists digestion in the small intestine. It travels farther through the gastrointestinal tract, where gut bacteria can ferment it.

Sources may include:

• Beans and lentils
• Slightly green bananas
• Oats
• Barley
• Certain cooked-and-cooled potatoes, or rice
• Foods or products containing resistant maltodextrin

Resistant starch supports gut health, insulin sensitivity, and short-chain fatty-acid production. 

Choose satisfying sources of fat

Unsaturated fats provide another nutrient signal within a mixed meal.

Helpful choices include:

• Extra-virgin olive oil
• Avocado
• Olives
• Nuts and seeds
• Salmon, sardines, and other fatty fish

Protein, fiber, and nourishing fats can work together to make a meal more satisfying and support steadier energy. 

A review of nutritional GLP-1 mechanisms identified amino acids, unsaturated fatty acids, and compounds produced through fiber fermentation as potential signals involved in natural GLP-1 secretion. (Nutrition and GLP-1 review)

Food Choices and Meal Order for Blood Sugar and Appetite

What you eat matters, but the order in which you eat a mixed meal may also affect blood sugar, insulin secretion, and GLP-1.

When practical, try eating:

1. Non-starchy vegetables first
2. Protein and healthy fats next
3. Whole food carbohydrates afterward

In a small randomized crossover study, eating vegetables followed by protein and then rice stimulated a higher GLP-1 response and produced a lower post-meal glucose response than eating rice first. (PATTERN study)

You do not need to separate every meal into perfectly timed courses. Simply beginning with vegetables and protein before eating most of the starch may be a useful habit.

It is also important to mention that a lower-carbohydrate diet or keto diet is not required to support GLP-1. Whole food Carbohydrates can be part of a balanced meal, especially when they are paired with protein, fiber, and healthy fat.

Daily Habits That May Support GLP-1 Secretion

Food is only one part of the picture. Your activity, sleep, and daily routine also influence appetite, insulin sensitivity, blood sugar, and metabolic health.

Move your body consistently

Walking, strength training, cycling, swimming, and other forms of activity help improve insulin sensitivity and blood sugar regulation.

Emerging research suggests that regular exercise may also support the natural GLP-1 response. In an exploratory analysis of 195 adults who had lost weight, one year of structured exercise increased the participants’ late post-meal GLP-1 response compared with usual activity. (Exercise study)

You do not have to begin with an intense exercise program. 

A walk after a meal, two or three weekly strength-training sessions, or gradually increasing your daily steps can be a realistic place to start.

Prioritize consistent sleep

Sleep helps regulate appetite signals, glucose metabolism, and the normal daily rhythm of digestive hormones.

Small human studies have found that acute sleep loss can delay or disrupt the usual GLP-1 response to a meal. (Sleep study)

A consistent bedtime, ending your eating 2-3 hours before bedtime, a dark sleeping environment, and reducing late-night light exposure can support better sleep and overall metabolic health.

Give new habits time

Natural GLP-1 support is not about finding one perfect food or supplement. It is about building a pattern that helps you feel satisfied, maintain steadier energy, and make intentional food choices.

Begin with one manageable change:

• Add protein to breakfast
• Eat one additional serving of vegetables
• Replace a refined snack with a fiber-rich option
• Take a short walk after dinner
• Create a more consistent bedtime

Small habits become powerful when you repeat them.

Are Supplements Natural GLP-1 Agonists?

A true GLP-1 agonist binds to and activates the GLP-1 receptor. 

Foods and nutritional supplements generally work differently. They provide nutrients or plant compounds that encourage your body’s own GLP-1 secretion, support fullness, or promote healthier blood sugar levels.

How Unimate and Balance Fit Into a Natural GLP-1 Lifestyle

Unimate and Balance make up the Feel Great System. They can complement several of the habits discussed, particularly a routine centered on fiber, appetite awareness, meal satisfaction, and more intentional eating.

They are nutritional products-not prescription GLP-1 drugs.

Balance: soluble fiber before your meal

Balance is a pre-meal fiber drink made with a proprietary blend that includes five sources of fiber, plant-derived polysaccharides, plant extracts, phytosterols, vitamins, and minerals.

Its viscous soluble fiber thickens when mixed with water. This helps slow the movement of food from the stomach and support a more gradual digestion and absorption of carbohydrates.

Balance is designed to:

• Support normal, healthy blood sugar levels
• Slow the absorption and conversion of carbohydrates
• Promote fullness after meals
• Help curb appetite between meals
• Support digestion and regularity
• Support healthy cholesterol levels
• Complement weight-management efforts

Balance also contains resistant maltodextrin. Unlike ordinary, rapidly digested maltodextrin, resistant maltodextrin resists digestion and functions more like soluble dietary fiber.

Using fiber before a meal aligns with the broader goal of promoting fullness, supporting a steadier post-meal response, and improving overall fiber intake.

Balance is generally mixed with 8–10 ounces of water and taken immediately before or with one or two of your largest meals. Drink it promptly because the fiber begins thickening quickly.

Unimate: focus, energy, and appetite support

Unimate is a concentrated yerba mate drink containing naturally occurring plant compounds, including chlorogenic acids, theobromine, mate saponins, and antioxidants.

It is designed to support:

• Mental clarity and concentration
• Calm, sustained energy
• Mood and feelings of well-being
• Satiety and appetite control
• Fewer cravings
• Healthy weight-management efforts

A small company-conducted crossover study included 18 healthy adults. After drinking Unimate, participants reported greater fullness at the 15-minute mark and ate approximately 150 fewer calories at a later test meal than after drinking water.

Original Unimate contains naturally occurring caffeine. Lower-caffeine and decaffeinated options are available for people who are sensitive to caffeine.

My husband and I enjoy the original lemon Unimate during the morning hours and until we break our fast at lunchtime. In the afternoon we use the decaffeinated lemon Unimate and sip on that all afternoon until dinner. 

We then take Balance before our dinner meal. We’ve tried Apple, Orange and Wild Berry flavors, all delicious!

Why the products are used together

Unimate is generally used earlier in the day to support focus, energy, satiety, and appetite control between meals.

Balance is taken immediately before or with a meal to provide fiber, support healthy carbohydrate digestion, and promote fullness afterward.

Together, they can help create a simple daily rhythm:

• Begin the day with Unimate
• Take Balance before or with one or two larger meals
• Include protein, vegetables, and nourishing fats
• Give your body more time between meals instead of constantly grazing
• Pay attention to your appetite, fullness, cravings, and energy
• Continue supporting yourself with hydration, movement, and sleep

The goal is not deprivation. It is to feel more in control of your choices and less controlled by food cravings, brain fog, and energy crashes.

Natural GLP-1 vs. Prescription GLP-1 Medications

Prescription GLP-1 medications are not the same as increasing your body’s natural GLP-1 through food and lifestyle.

Semaglutide is a GLP-1 receptor agonist. Brand names include Ozempic and Wegovy, although the products have different approved uses.

Tirzepatide, sold under brand names including Mounjaro and Zepbound, acts on both GIP and GLP-1 receptors.

These medications are designed to resist rapid breakdown and provide a much stronger, longer-lasting receptor signal than your natural GLP-1.

They may be prescribed for conditions such as type 2 diabetes, obesity, or overweight with certain related health conditions. They are not appropriate for everyone, and there is no single “best GLP-1” for every person.

Common side effects can include:

• Nausea
• Vomiting
• Diarrhea
• Constipation
• Abdominal discomfort

More serious risks and contraindications are described in each medication’s prescribing information.  

GLP-1 medications should be obtained with a prescription and filled through a state-licensed pharmacy. The FDA warns that unapproved versions do not undergo the same review for safety, effectiveness, and quality. (FDA consumer warning)

Do not discontinue or change a prescription GLP-1 medication because of something you read online. Speak with the clinician managing your care.

Is Increasing GLP-1 Enough for Weight Loss and Weight Management?

GLP-1 is only one part of a complex appetite and metabolism system.

Your weight can also be influenced by:

• Total food intake
• Protein and fiber intake
• Muscle mass
• Physical activity
• Sleep
• Stress
• Insulin sensitivity
• Menopause and other hormonal changes
• Medications
• Genetics
• Medical conditions

Supporting natural GLP-1 may help with hunger and fullness, but it does not guarantee weight loss.

The most sustainable approach combines satisfying food, adequate protein, fiber, movement, sleep, and realistic habits you can continue. Supplements can serve as tools, but they cannot replace the foundations of metabolic health.

Frequently Asked Questions About Natural GLP-1

Where is GLP-1 found naturally?

GLP-1 is produced inside your body, primarily by specialized cells in the intestinal tract. It is not a nutrient stored inside one particular food.

Food provides the signals that cause your body to release GLP-1.

What naturally increases GLP-1?

Protein, fermentable fiber, certain fats, and mixed meals can stimulate natural GLP-1 secretion.

Regular exercise may also improve the post-meal response, while adequate sleep supports the normal regulation of appetite and metabolic hormones.

Can you get GLP-1 naturally?

Yes. Your body already produces GLP-1 after you eat.

What you cannot get naturally is the same prolonged receptor activity produced by prescription GLP-1 medications.

Are there natural GLP-1 agonists?

Protein, fiber, resistant starch, and certain plant compounds may support the release of your own GLP-1.

Which natural GLP-1 approach is best for weight loss?

The best-supported approach is a combination of protein-rich meals, fiber-rich plants, satisfying fats, regular movement, consistent sleep, and an eating pattern you can maintain.

The best plan will depend on your health, your consistency and ability to stay on your chosen food plan. But I believe, regardless of your chosen food plan or diet, the Feel Great products can truly help reduce snacking and cravings.

Do I have to fast to support GLP-1?

No. Fasting is not required.

Some people enjoy time-based eating because it creates more space between meals and reduces grazing. Others feel better eating at regular intervals.

My husband and I fast daily and skip breakfast naturally as we have found the Unimate to make it quite easy to fast until lunch.

Do I have to follow keto or avoid carbohydrates?

No. You do not need to follow keto or eliminate carbohydrates.

Pairing carbohydrates with protein, fiber, and healthy fat—and eating vegetables and protein first when practical—may support a steadier post-meal blood sugar response.

My husband is not consistent with low carb eating so these products have truly helped him to be able to enjoy the foods he likes but truly eat less.

Can I use Unimate and Balance if I take medication?

Speak with your healthcare professional before using these products if you are pregnant, nursing, managing diabetes or another medical condition, or taking prescription medication.

Unimate and Balance are nutritional supplements. They do not replace prescribed medication, medical care, or an individualized nutrition plan.

Can Someone Taking a GLP-1 Medication Use the Feel Great Products?

Yes. Unimate and Balance are nutritional supplements, not GLP-1 medications, and they may complement a person’s nutrition, appetite, energy, and weight-management goals.

Anyone taking a GLP-1 medication should show the product labels to their prescribing clinician or pharmacist before beginning.

The Feel Great products can serve as supportive tools for fiber intake, fullness, focus, energy, and healthier daily habits. 

Ready to Build a Routine That Supports Appetite and Metabolic Wellness?

You do not have to overhaul your life overnight.

Begin with protein at breakfast, an extra serving of vegetables, a short walk after dinner, or a more consistent bedtime. Then build from there.

If you would like additional support with appetite, cravings, energy, fiber intake, or creating more space between meals, the Feel Great System offers a simple daily routine using Unimate and Balance.

If you’d love to hear more about the science and the way the products are used together, this youtube video is for you.

The Feel Great System is available for 25% off through my link, with the discount applying to eligible monthly orders, not just the first order.

[GET THE FEEL GREAT SYSTEM FOR 25% OFF]

The company also offers a 90-day money-back guarantee with qualifying app-tracking requirements at least 50% of the time.

You do not need another extreme plan. You need practical tools, sustainable habits, and support that helps you remain consistent.

Here’s to greater focus, steadier energy, fewer cravings, and feeling great!

Personally, after one month my hubby has lost 2 inches off his belly and is able to fast daily with ease! I have noticed fullness at my meal taking balance and the mental clarity. I don’t even need coffee because my energy is through the roof!

I’ve also noticed myself snacking less. My trainer checks my body fat each month and after one month I lost 2% which is amazing since I am maintaining my healthy weight. To me this means, body composition is happening and I am excited!

Listen to some amazing video testimonials here!

Individual experiences will vary. These products are nutritional supplements and are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before use if you have a medical condition, take medication, are pregnant or nursing, or have questions about whether these products are appropriate for you.

The post Natural Ways to Increase GLP-1 appeared first on Sugar-Free Mom.

Keto Coffee Cake

I made this brand-new Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake over the weekend for my mom’s 81st birthday, and everyone loved it!

It has all the cozy flavor of a classic cinnamon roll, but there is no yeast, no rolling dough and no waiting for anything to rise. 

A buttery cinnamon layer runs through the middle of a soft, tender coffee cake, while a cinnamon streusel and easy cream cheese glaze make every slice feel worthy of a celebration.

Best of all, this beautiful cake is sugar free, low carb, keto friendly, gluten free and made without almond flour. Each generous slice has 10 grams of protein and just 4 grams of net carbs!

Why You’ll Love This Keto Cinnamon Roll Coffee Cake

• All the flavor of a cinnamon roll:  You get a buttery brown-sweetener filling, plenty of cinnamon and a sweet cream cheese glaze in every slice.
• No yeast required: The batter gets its lift from eggs and baking powder, so there is no kneading, rolling or rise time.
• Low carb and keto friendly:  Each slice has just 4 grams of net carbs.
• Sugar free: Liquid vanilla stevia, monk fruit allulose brown sweetener and sugar-free maple syrup replace refined sugar.
• Gluten free and almond flour free: Sunflower seed flour and coconut flour create a tender crumb without wheat flour, almond flour or ground almonds.
• Perfect for sharing: One 8-inch cake makes 12 slices, ideal for a birthday, brunch, holiday breakfast or afternoon coffee.

What Is a Keto Cinnamon Roll Coffee Cake?

Cinnamon roll coffee cake combines two favorite treats in one easy recipe. It has the soft crumb and streusel topping of a traditional coffee cake, plus the warm cinnamon filling and cream cheese glaze you expect from a cinnamon roll.

Despite the name, most coffee cake does not contain coffee. It is called coffee cake because it is meant to be served with a cup of coffee or tea. 

If you are looking for a cake that actually has coffee in it, try my Sugar Free Low Carb Espresso Coffee Cake.

Is Coffee Cake Keto?

Traditional coffee cake is made with white flour and sugar, so it is usually too high in carbohydrates for a keto diet. This keto coffee cake uses sunflower seed flour, coconut flour and low carb sweeteners instead.

One slice has 10 grams of total carbohydrates and 6 grams of fiber, which comes to 4 grams of net carbs per serving.

It also provides 10 grams of protein. As always, check the labels on your sweeteners and sugar-free syrup because nutrition can vary between brands.

Nut Free Coffee Cake Without Almond Flour

Many keto cake recipes rely on almond flour, but this recipe is made with sunflower seed flour and coconut flour. That makes it a wonderful choice for anyone avoiding almonds or looking for a nut-free low carb dessert.

Sunflower seed flour has a mild taste and can create a soft, satisfying cake crumb. If a sunflower seed flour cake ever develops a harmless green tint after baking, do not worry. 

That is a natural reaction that can occur between sunflower seeds and a leavening ingredient such as baking powder. It does not affect the flavor.

If you are baking for someone with an allergy, always check every ingredient label for possible cross-contact. Some schools and allergy organizations also classify coconut separately from tree nuts, while others do not, so use the ingredients that are appropriate for your family’s needs.

Best Low Carb Sweeteners for Coffee Cake

The cake batter is sweetened with liquid vanilla stevia, which provides sweetness without adding bulk. The cinnamon filling uses a monk fruit allulose brown sweetener for a brown-sugar-style flavor and a softer texture.

Allulose works especially well in baked goods because it keeps them moist. A brown monk fruit and erythritol blend can also be used, but erythritol may create a slightly firmer texture and a cooling sensation once the cake has chilled.

Sweetener brands vary greatly in sweetness, so use the conversion instructions on your package rather than assuming every product measures cup for cup. 

My Natural Sugar-Free Low Carb Sweeteners Guide and Conversion Chart  can help you choose the best option.

How to Make Keto Cinnamon Roll Coffee Cake

Prepare the Cinnamon Filling

In a small bowl, stir together the monk fruit allulose brown sweetener, cinnamon and sunflower seed flour. Keep the melted butter in a separate bowl so it is ready when you assemble the cake.

Make the Streusel Topping

Combine the coconut flour, melted and cooled unsalted butter, optional sugar-free maple syrup, cinnamon and a pinch of salt. Mix until moist crumbs form, then set the streusel aside.

Mix the Cake Batter

Preheat your oven to 350 degrees F. Line the bottom of an 8-inch round springform pan with parchment paper, then grease the paper and sides of the pan with butter.

In a large mixing bowl, whisk the room-temperature eggs until pale and fluffy. Add the melted and cooled butter, Greek yogurt, heavy cream or unsweetened almond milk, vanilla extract and liquid stevia. Whisk until combined.

In a separate bowl, whisk together the sunflower seed flour, coconut flour and baking powder. Add the dry ingredients to the wet ingredients and blend until a smooth batter forms. Let the batter rest for 2–3 minutes so the coconut flour can absorb the liquid.

Layer the Cake

Spread half of the batter in the prepared pan and level it with a spatula.

Brush the surface with the reserved melted butter, then sprinkle the cinnamon filling evenly over the top, leaving about 1/2 inch clear around the edge.

Spoon the remaining batter over the cinnamon layer and spread it gently so the filling stays in place. Scatter the streusel topping evenly over the cake.

Bake and Cool

Bake for 45–50 minutes, checking the cake after 40 minutes. It is ready when a toothpick or thin skewer inserted in the center comes out clean or with just a few moist crumbs.

If the streusel is browning too quickly, loosely tent the pan with aluminum foil without sealing the edges.

The cake will feel very soft when it first comes out of the oven, but it will firm as it cools. Let it cool completely before releasing the springform pan.

Add the Cream Cheese Glaze

It’s totally optional but does make this taste more like a cinnamon roll.

When you are ready to serve, mix the softened cream cheese with the sugar-free maple vanilla syrup.

If needed, add unsweetened coconut milk 1 teaspoon at a time until the glaze is thin enough to drizzle. Spoon it over the completely cooled coffee cake.

Tips for the Best Keto Coffee Cake

• Use room-temperature eggs and yogurt. They combine more easily and help the batter bake evenly.
• Cool the melted butter. Hot butter can curdle the eggs or make the batter look separated.
• Measure coconut flour carefully. It is extremely absorbent, and adding too much can make the cake dry.
• Let the batter rest.  A short 2–3 minute rest gives the coconut flour time to absorb the wet ingredients.
• Leave a border around the filling. Keeping the cinnamon mixture away from the edge helps the two cake layers seal together.
• Check the cake early. Ovens and pans vary, so start checking at 40 minutes with a toothpick.
• Do not overbake. The hot cake is supposed to feel soft. It becomes firmer as it cools.
• Cool before glazing. Cream cheese glaze will melt and disappear into a warm cake.

Ingredient Swaps and Substitutions

Can I Replace Sunflower Seed Flour With Almond Flour?

Finely ground blanched almond flour is the closest substitute for sunflower seed flour. You can try the same volume, but almond flour and sunflower seed flour do not always absorb liquid identically. 

Let the mixed batter rest before deciding whether the consistency needs adjusting. The batter should be thick but spreadable.

Using almond flour means the recipe will no longer be nut free. Do not use coarse almond meal if you want the softest cake texture.

Can I Replace the Coconut Flour?

Coconut flour is uniquely absorbent and cannot be replaced cup for cup with almond flour, sunflower seed flour or another keto flour.

Changing it would require rebalancing the eggs, fat and other liquids, so I do not recommend replacing or omitting it in this recipe.

Can I Use Sour Cream Instead of Greek Yogurt?

Yes. Plain low fat Greek yogurt and sour cream can be used in equal amounts. Full-fat Greek yogurt should also work, although it may make the cake slightly richer. Do not use flavored or sweetened yogurt.

Can I Replace the Heavy Cream?

Yes. Use the same amount of unsweetened almond milk or unsweetened coconut milk in place of the heavy cream. Because the recipe needs only 1 tablespoon, the difference in the finished cake will be minimal.

Can I Use a Different Sweetener?

You can replace the liquid vanilla stevia with another concentrated liquid stevia or monk fruit sweetener, adjusting to taste and according to the manufacturer’s conversion chart.

For the filling, use a brown low carb sweetener that measures like the monk fruit allulose blend.

A brown erythritol blend will work, but it may make the filling slightly more granular once refrigerated. 

Avoid replacing the concentrated liquid sweetener in the cake with a large amount of a granulated product because that can change the volume and texture of the batter.

Can I Use Regular Maple Syrup?

Regular maple syrup contains sugar and will increase the carbohydrates, so it is not recommended if you want this recipe to remain sugar free and keto friendly. 

You can use another thick sugar-free maple syrup in the streusel and glaze. Check its nutrition label and sweetness before substituting.

Can I Make This Dairy Free?

This recipe contains butter, Greek yogurt or sour cream, heavy cream and cream cheese, so several swaps are required. 

You can experiment with a firm plant-based butter, thick unsweetened dairy-free yogurt, unsweetened coconut milk and dairy-free cream cheese. Because those products vary in water and fat content, the texture may not be exactly the same as the original recipe.

Can I Use a Different Pan?

An 8-inch round springform pan makes it easy to release the delicate cake without turning it upside down and disturbing the streusel. 

An 8-inch round cake pan may also work if it is deep enough and thoroughly lined, but removing the cake will be more difficult. A 9-inch pan will make a thinner cake that may bake more quickly, so begin checking it early.

Frequently Asked Questions

Does Cinnamon Roll Coffee Cake Contain Coffee?

No. This cinnamon roll coffee cake does not contain brewed coffee or espresso powder. The name refers to a style of cake traditionally served with coffee.

Why Is My Keto Coffee Cake Batter So Thick?

Keto cake batter made with coconut flour is usually thicker than conventional cake batter. 

After the 2–3 minute rest, it should be thick but still easy to spread with a spatula. If it is dry and crumbly, first check that the coconut flour was measured correctly and that all wet ingredients were added.

How Do I Know When the Cake Is Done?

Insert a toothpick or thin skewer into the center of the cake. It should come out clean or with a few moist crumbs, but no wet batter. Start checking after 40 minutes. Do not judge the cake by touch alone because it will still be very soft while hot.

Why Did My Sunflower Seed Flour Cake Turn Green?

Sunflower seed flour can sometimes react with baking powder and could develop a green tint as it cools. The color is harmless and does not mean the cake is spoiled.

But as you can see from my photos, my cake is not green.

Can I Make This Coffee Cake Ahead?

Yes. Bake the cake a day ahead, cool it completely and store it covered in the refrigerator. For the neatest presentation, wait to add the cream cheese glaze until shortly before serving.

How Should I Store the Cake?

Because of the cream cheese glaze, store the cake in an airtight container in the refrigerator for up to 3 days. Let a chilled slice sit at room temperature for a few minutes before serving if you prefer a softer texture.

Can I Freeze Keto Coffee Cake?

Yes. Cool the cake completely, then freeze individual slices in a freezer-safe airtight container for up to 2 months. For the best appearance, freeze the cake without the glaze and add freshly made glaze after thawing overnight in the refrigerator.

What Can I Serve With Keto Cinnamon Roll Coffee Cake?

Serve it for breakfast, brunch or dessert with hot coffee or tea. 

Enjoy with my homemade breakfast sausage on the side, eggs or bacon.

For a special occasion spread, pair it with my Sugar Free Keto Cinnamon Rolls or Low Carb Keto Cinnamon Roll Sheet Pan Pancakes.

Sugar Free Low Carb Keto Coffee Cake

Print

Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake

Prep Time 15 minutes minutes

Cook Time 1 hour hour 5 minutes minutes

Servings 12 servings

Calories 314kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

CAKE

• 4 large eggs room temperature
• 1/2 cup butter melted, then allowed to cool
• 1/2 cup low fat Greek yogurt plain or sour cream
• 1 tablespoon heavy cream or unsweetened almond milk
• 2 teaspoon vanilla extract
• 2 teaspoons Liquid Vanilla Stevia or see options above
• 2 cups sunflower seed flour or almond flour if no nut allergies
• 1/4 cup coconut flour
• 2 teaspoon baking powder

Cinnamon Filling

• 2 tablespoons sunflower seed flour or almond flour if no nut allergies
• 1/4 cup Monk fruit Allulose Brown sweetener or swap with options above
• 1 tablespoon ground cinnamon
• 2 tablespoon butter melted

Streusel Topping

• 1/2 cup coconut flour
• 6 tablespoons butter melted and cooled
• 2 tablespoons Choczero Maple Syrup optional, use any sweetener you like
• 1 teaspoon ground cinnamon
• pinch salt

Cream Cheese Glaze

• 4 ounces cream cheese softened
• 1/4 cup Choczero Maple Vanilla syrup optional to use any sweetener you like
• 1 teaspoon unsweetened coconut milk optional

Instructions

CINNAMON Filling

• Make the cinnamon filling by combining the sweetener, cinnamon and sunflower seed flour. Keep the melted butter separate and set aside.

STREUSEL Topping

• Mix all ingredients in a separate bowl until moist crumbs form. Set aside.

CAKE

• Preheat the oven to 350 F / 180 C / 160 fan and line the bottom of an 8 inch (20cm) round springform baking pan with parchment paper. Grease the sides and baking paper with butter.
• Add the eggs to a large mixing bowl and whisk until pale and fluffy.
• Add the melted butter, yogurt, milk, vanilla extract and sweetener. Whisk until combined.
• In another bowl, mix the sunflower seed flour, coconut flour and baking powder and salt. Add the dry to the wet ingredients and blend until combined. Let the batter stand for 2-3 minutes so the coconut flour can absorb the liquid.

ASSEMBLY

• Add half the cake batter to your pan and level with a spatula. Brush the 2 tablespoons of melted butter, then sprinkle the cinnamon filling evenly over it, leaving about 1/2 inch clear around the edge.

  Spoon the remaining batter over the cinnamon layer and gently spread it.
• Scatter the streusel over the top.
• Bake for 45-50 minutes. Check after 40 minutes. If toothpick or skewer inserted in center is dry, it's done. If the top of the cake starts to brown, you can loosely cover with a sheet of tin foil, but don’t seal it.
• Let the cake cool completely before releasing and removing the springform.
• NOTE the cake will feel super soft once out the oven but it will firm up as it cools so try not to over bake.

CREAM CHEESE Glaze

• Mix the softened cream cheese with syrup when you are ready to serve and drizzle over the cooled cake. Add milk a teaspoon at a time until mixture is drizzleable.

STORAGE

• Fridge for 3 days in an airtight container or freezer for 2 months.

Video

Notes

Net Carbs 4 g

Add some delicious easy homemade breakfast sausage for a complete meal!

Midlife Macro Approved

Pin the video tutorial on Pinterest.

My Cookbooks:

Good Better Best ,

The 30-Day Sugar Elimination Diet,

Naturally Keto 

Nutrition

Serving: 1slice | Calories: 314kcal | Carbohydrates: 10g | Protein: 10g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 140mg | Potassium: 76mg | Fiber: 6g | Sugar: 1g | Vitamin A: 478IU | Vitamin C: 0.03mg | Calcium: 53mg | Iron: 0.1mg

The post Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake appeared first on Sugar-Free Mom.

Keto Protein Pumpkin Scones

If you’re a fan of pumpkin recipes at this time of year like I am, this simple recipe gives you all the flavor of a bakery-style pumpkin scone in a gluten-free, low carb option.

Ricotta cheese keeps the dough moist without heavy cream, while unflavored whey protein powder adds protein without overpowering the pumpkin, maple and warm spices.

Enjoy one as-is, add the optional maple cream cheese glaze, or serve it with butter or a little sugar-free jam. However you serve it, every bite tastes like fall!

Why You’ll Love These Keto Pumpkin Scones

• Low carb and keto friendly: Each unglazed scone has 5 grams of net carbs.
• High protein: You get 11 grams of protein in each serving.
• Sugar free: Monk fruit allulose brown sweetener and liquid pumpkin stevia provide sweetness without added sugar.
• Gluten free and nut free: Sunflower seed flour and coconut flour replace traditional wheat flour and almond flour.
• Full of fall flavor: Pumpkin puree, pumpkin pie spice and maple extract make these scones wonderfully cozy.
• Easy to prepare: The dough comes together in one large bowl for the dry ingredients and a second bowl for the wet mixture.

Are Pumpkin Scones Keto?

Traditional scones are usually made with wheat flour and sugar, so they can be high in carbs.

These keto scones use a blend of sunflower seed flour, coconut flour, unflavored whey protein powder and low carb sweeteners instead.

The result is a tender gluten-free scone with 9 grams of total carbohydrates and 4 grams of fiber.

Subtracting the fiber leaves 5 grams of net carbs per scone. The optional glaze is not included in the nutritional facts, so the exact carb count of a glazed scone will depend on the sugar-free maple syrup you use.

The Best Pumpkin Puree for Keto Scones

Use plain, unsweetened canned pumpkin puree for this recipe. Do not use canned pumpkin pie filling, which usually contains added sugar and other ingredients.

Pumpkin puree provides color, moisture and pumpkin flavor, but using too much can make low carb dough heavy or wet. The measured 1/3 cup in this recipe gives the scones pumpkin flavor while helping them hold their shape.

A Gluten-Free Scone Without Almond Flour

Many low carb recipes use almond flour, or a combination of almond flour and coconut flour.

My youngest son has a tree nut and peanut allergy so I try my best to use alternatives to almond flour. These keto pumpkin scones use sunflower seed flour instead, making them a wonderful option for anyone who needs a gluten-free and nut-free recipe.

Sunflower seed flour has a mild flavor and works well with the small amount of coconut flour in this dough. Sunflower seed flour can be swapped evenly with almond flour if you prefer.

Coconut flour absorbs a lot of moisture, so it cannot be swapped cup-for-cup with sunflower seed flour or almond flour. For the best texture, use the specific amounts listed in the recipe and weigh the gluten-free flours when possible.

What Does Protein Powder Do in This Recipe?

Unflavored whey protein powder helps give these low carb scones more structure while adding 11 grams of protein per serving. It also keeps the recipe from tasting overly sweet.

Different protein powders absorb moisture differently. A plant-based protein powder or collagen powder may change the texture of the dough and the finished scones, so unflavored whey protein is recommended for the best result.

Pumpkin Pie Spice Flavor

Pumpkin pie spice brings the classic combination of cinnamon, ginger, nutmeg and cloves to these scones. My homemade pumpkin pie spice recipe is an easy option, but your favorite store-bought blend will also work.

Maple extract complements the pumpkin spice without adding sugar. If you don’t have it, vanilla extract is a delicious substitute.

How to Make Keto Protein Pumpkin Scones

Combine the Dry Ingredients

Preheat the oven to 375 degrees F and line a baking sheet with parchment paper or a silicone baking mat.

In a large bowl, whisk together the sunflower seed flour, coconut flour, whey protein powder, brown sweetener, baking powder, pumpkin pie spice, xanthan gum and salt. Whisking before adding the wet ingredients helps distribute the baking powder, spices and xanthan gum evenly.

Add the Cold Butter

Grate the frozen butter directly into the dry ingredients and toss gently to coat the small pieces.

Cold butter is one of the secrets to a tender scone. If it begins to soften while you work, place the mixture in the fridge for a few minutes.

This recipe was developed with butter. Coconut oil will behave differently in the dough and has not been tested as a direct replacement.

Mix and Rest the Dough

In a separate bowl, blend the ricotta cheese, pumpkin puree, egg, maple or vanilla extract, and liquid sweetener.

Fold the wet mixture into the dry ingredients until a soft dough forms. Allow the dough to rest for 10 minutes so the coconut flour and xanthan gum can absorb moisture.

Shape, Chill and Bake

Place the dough on the prepared sheet pan and shape it into a 7-inch circle about 1 inch thick. Cut the circle into 8 equal wedges, then refrigerate for 15 minutes.

Transfer the baking sheet to the oven and bake for 22-24 minutes, or until a toothpick inserted into the center of a scone comes out clean. Let the scones cool for at least 10 minutes before serving or adding glaze.

Optional Sugar-Free Maple Glaze

The scones are flavorful enough to enjoy without a topping, but the maple glaze makes them feel extra special.

Beat the softened cream cheese, sugar-free maple syrup and cinnamon together until smooth. Once the scones have cooled, use a spoon to drizzle the glaze over the tops.

For the smoothest glaze, make sure the cream cheese is at room temperature. 

This cream cheese glaze does not need powdered sweetener, heavy cream or coconut cream. If your preferred sugar-free maple syrup is especially thick, add it gradually until the glaze reaches your desired consistency.

Tips for the Best Low Carb Scones

• Measure carefully. Coconut flour is highly absorbent, and even a small amount too much can make the scones dry.
• Keep the butter cold. Frozen, grated butter creates little pockets throughout the dough and improves the final texture.
• Let the dough rest. The 10-minute rest gives the flour mixture time to absorb the wet ingredients.
• Chill before baking. A short rest in the fridge helps the wedges hold their shape in the oven.
• Do not overbake. Begin checking at 22 minutes. The scones are ready when a toothpick comes out clean.
• Cool before glazing. Warm scones will melt the cream cheese glaze instead of holding a pretty drizzle.

Frequently Asked Questions

What Is the Difference Between Traditional Scones and Keto Scones?

Traditional scones are generally made with wheat flour and sugar.

Keto scones replace those high-carb ingredients with low carb flours and sugar-free sweeteners. Because gluten-free flours behave differently from wheat flour, keto scone dough is often softer and benefits from resting and chilling before baking.

Can I Replace the Sunflower Seed Flour With Almond Flour?

Sunflower seed flour is often used as a nut-free alternative to almond flour, but the two may not behave exactly the same in every recipe. The amounts can be evenly exchanged.

This recipe was developed with sunflower seed flour, so using almond flour may change how much moisture the dough absorbs and alter the finished texture.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin?

Plain homemade pumpkin puree may work, but it needs to have a thick consistency similar to canned pumpkin. Watery puree can make the dough too soft. For the most consistent results, use unsweetened canned pumpkin puree.

Why Is My Scone Dough Soft?

This is meant to be a soft dough. Let it rest for the full 10 minutes so the coconut flour and xanthan gum can absorb liquid.

After shaping, refrigerate it for 15 minutes before you bake the scones. Avoid adding extra flour since too much can make the scones dry.

Can I Use a Different Sweetener?

You may use another low carb brown sugar replacement in the dry ingredients and liquid monk fruit in place of the pumpkin stevia.

Sweeteners vary in strength and volume, so use the conversion recommended for the brand you choose. A granulated sweetener may also produce a slightly different texture from an allulose blend.

How Many Calories and Net Carbs Are in Each Scone?

One unglazed scone has 180 calories, 11 grams of protein, 9 grams of total carbohydrates, 4 grams of fiber and 5 grams of net carbs.

The optional maple glaze is not included in these nutritional facts.

How Should I Store Pumpkin Scones?

Store the unglazed scones in an airtight container at room temperature for up to 3 days. If you add the cream cheese glaze, keep them covered in the fridge.

Allow a chilled scone to come closer to room temperature before serving, or warm an unglazed one briefly for a softer texture.

Can I Freeze Keto Pumpkin Scones?

Yes. Once completely cool, place the scones in a freezer-safe airtight container with parchment paper between layers.

For the best results, freeze them without the glaze and add it after thawing.

Sugar Free Low Carb Protein Pumpkin Scones

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Sugar Free Low Carb Keto Protein Pumpkin Scones

These Sugar-Free Low Carb Keto Protein Pumpkin Scones are soft and tender inside, lightly crisp around the edges and filled with cozy pumpkin spice flavor. Each satisfying scone has 11 grams of protein, making this an easy fall breakfast or afternoon snack when you want a delicious treat without added sugar.

Prep Time 15 minutes minutes

Cook Time 24 minutes minutes

Servings 8 scones

Calories 180kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Dry Ingredients

• 1.25 cup sunflower seed flour (140g)
• 1/4 cup coconut flour (30g)
• 1/4 cup unflavored whey protein (30g)
• 1/4 cup Monk Fruit Allulose brown sweetener (40g)
• 2 tsp baking powder (2g)
• 1 tbsp pumpkin pie spice
• 1/2 tsp xanthan gum
• 1/4 tsp salt
• 2 tbsp butter frozen, grated (42g)

Wet Ingredients

• 1/2 cup part-skim Ricotta cheese (113g)
• 1/3 cup pumpkin puree unsweetened (80g)
• 1 large egg (50g)
• 1 tsp maple extract (4.2g) or vanilla extract
• 2 tsp pumpkin liquid stevia or liquid monk fruit

Optional Maple Glaze

• 4 ounces cream cheese softened
• 1/4 cup sugar free maple syrup
• 1/2 tsp ground cinnamon

Instructions

• Preheat the oven to 375° F and line a baking sheet with parchment paper or a silicone baking mat.
• In a large bowl whisk together all of dry the ingredients, except frozen butter listed. In another bowl, blend the wet ingredients together, set aside.

  Grate the frozen butter into the dry ingredients and toss gently. Fold the wet ingredients into the dry and it becomes a soft dough. Rest 10 minutes.
• Place the dough onto the sheet pan in the shape of a circle about 7-inch round and 1 inch thick. Cut into 8 pieces. Separate gently. Refrigerate 15 minutes.
• Transfer to the oven and bake for 22-24 minutes or until a toothpick inserted into the center of a scone comes out clean. Cool for 10 minutes before serving
• Store at room temperature in an airtight container for up to 3 days.

Video

Notes

5 g net carbs per scone. Topping not included.

Pin the video here on Pinterest.

Nutrition

Serving: 1serving | Calories: 180kcal | Carbohydrates: 9g | Protein: 11g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 12mg | Sodium: 75mg | Potassium: 148mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1738IU | Vitamin C: 1mg | Calcium: 94mg | Iron: 0.4mg

The post Sugar Free Low Carb Keto Protein Pumpkin Scones appeared first on Sugar-Free Mom.

Sugar Free Pumpkin Pie Custard

I already have a popular Sugar Free Keto Pumpkin Pie Custard on my website, but I had some ricotta cheese in the refrigerator that I needed to use. I decided to create another version using part-skim ricotta to increase the protein without relying on heavy cream.

The result was perfectly creamy, lightly spiced and absolutely delicious. Both recipes taste just like pumpkin pie filling, but this ricotta version provides 11 grams of protein per serving!

Each individual custard has 184 calories, 7 grams of total carbs, 1 gram of fiber and 6 grams of net carbs.

Easy Keto Pumpkin Custard Recipe with Ricotta

This easy keto pumpkin custard recipe combines pureed pumpkin, ricotta cheese, cream cheese, eggs, vanilla, pumpkin pie spice and your favorite low carb sweetener.

The main ingredients go into one bowl before the mixture is divided among four ramekins. The custards bake in a hot water bath, which helps them cook gently and evenly.

Once chilled, the texture is somewhere between traditional pumpkin pie filling and creamy ricotta cheesecake. There is no crust to make, roll or bake, so it is also a simple gluten-free and grain-free dessert for the holiday season.

Why Ricotta Gives This Crustless Pumpkin Pie a Creamy Texture

Part-skim ricotta adds body and creaminess while also increasing the amount of protein in each serving. A small amount of cream cheese helps create a smooth, rich custard without the heavy cream used in many traditional pumpkin custard recipes.

For the nutritional information listed in the recipe, be sure to use part-skim ricotta. Whole-milk ricotta should also work, but it will make the custard richer and increase the calories and fat.

Ricotta can vary in moisture. If yours looks especially watery, drain off any visible liquid before measuring it.

Is Pureed Pumpkin Keto-Friendly?

Pumpkin is a winter squash, but it can still fit into a keto or low-carb diet when portion size is considered. This entire recipe uses just ½ cup of pumpkin puree divided among four custards.

Be sure to purchase canned pure pumpkin with pumpkin as the only main ingredient. Do not use canned pumpkin pie filling, which already contains sugar and other ingredients.

Main Ingredients for Low Carb Pumpkin Custard

Here is what you will need:

• Part-skim ricotta cheese
• Pure pumpkin puree
• Cream cheese
• Eggs
• Pumpkin pie spice
• Pumpkin Liquid stevia or another low carb sweetener
• Vanilla extract
• Salt

Pumpkin pie spice typically contains warming spices such as cinnamon, ginger, nutmeg, cloves and sometimes allspice. You can use a store-bought blend or your favorite homemade pumpkin spice mixture.

How to Bake Pumpkin Ricotta Custard in a Water Bath

A water bath provides gentle, even heat around the ramekins. This helps the custard bake evenly and gives it a softer, creamier texture.

Place the filled ramekins inside an 8-by-8-inch baking dish. Carefully pour hot water into the larger dish until it reaches halfway up the sides of the ramekins. Take care not to splash water into the pumpkin mixture.

Bake until the custards are set and a knife inserted into the center comes out clean. Let them cool before transferring them to the refrigerator. These custards taste best after chilling for at least one or two hours.

Low Carb Sweetener Options

I used pumpkin spice liquid stevia, but vanilla liquid stevia, cinnamon stevia or a combination of liquid stevia and maple extract would also complement the pumpkin flavor.

You can use another low carb sweetener if you prefer, but the amount needed will depend on the product and its sweetness level. A powdered sweetener will dissolve more easily than a coarse granulated sweetener, which may leave the custard with a grainy texture.

I no longer use erythritol as a sweetener in my recipes due to many people worried about using it since in some studies it can cause blood clotting. 

Use my Sugar Free Sweetener Guide and Conversion Chart to find the correct amount for your preferred sweetener.

I love using a little maple extract which provides flavor but does not add sweetness, so it should be combined with a sweetener.

Regular maple syrup, honey or coconut sugar would increase the total carbs and the recipe would no longer be sugar free or keto friendly.

Can I Make Dairy-Free Pumpkin Custard or a Paleo Version?

Ricotta and cream cheese create the structure and texture of this particular recipe, so replacing them with almond milk or coconut milk would not be a direct substitution.

If you need a dairy-free pumpkin custard or Paleo-friendly dessert, make my original Keto Pumpkin Pie Custard instead. That recipe is easy to adapt to be made without dairy by replacing the heavy cream with unsweetened coconut milk or cashew milk.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin Puree?

You can use homemade fresh pumpkin puree, but its moisture content can vary. Drain watery puree before measuring so the custard sets properly.

Use exactly ½ cup of pumpkin puree for this recipe. Do not substitute pumpkin pie filling because it contains added sugar and may already contain spices and other ingredients that will change the flavor, texture and grams of total carbs.

Frequently Asked Questions About Keto-Friendly Pumpkin Custard

Can I use whole-milk ricotta?

Yes. Whole-milk ricotta should produce a richer custard, but it will increase the fat and calories. Use part-skim ricotta if you want the nutritional information shown in the recipe.

Can I substitute cottage cheese for ricotta?

I have not tested cottage cheese in this recipe. Cottage cheese is often wetter and has a different texture, so it would need to be blended smooth and possibly drained. For the best tested result, I recommend ricotta.

Can I replace the cream cheese with Greek yogurt?

I have not tried this substitution. Greek yogurt contains more moisture and may make the custard softer or tangier. Cream cheese produces the tested creamy texture and helps the custard set.

Do I have to use a water bath?

I recommend the water bath for the creamiest, most evenly baked custard. Please note that direct oven heat can cause the edges to overbake before the center is set.

Can I bake the mixture in one large dish?

I tested this recipe in four 6-ounce ramekins. A larger custard should work, but the baking time will need to be adjusted. Begin checking when the center is mostly set with only a slight jiggle.

Can I make this pumpkin custard ahead of time?

Yes! It needs at least one or two hours to chill, so it is a wonderful make-ahead dessert for Thanksgiving or any fall gathering. You can also prepare it the night before serving.

Is pumpkin ricotta custard served warm or cold?

For the best flavor and texture, serve it chilled. Top each custard with sugar-free whipped cream or Greek yogurt and a sprinkle of cinnamon, nutmeg or pumpkin pie spice.

More Healthy Pumpkin Recipes

If you love the flavor of pumpkin pie filling, try my original Sugar Free Low Carb Pumpkin Pie Custard. My easy crustless pumpkin pie option and can be adapted for a dairy-free or Paleo diet.

Sugar Free Pumpkin Pie Cupcakes

Sugar Free Keto Pumpkin Cake Roll

Sugar Free Low Carb Pumpkin Pie Fudge

Sugar Free Keto Pumpkin Pie Ice Cream

1 Minute Sugar Free Chocolate Pumpkin Fudge Cookie

Sugar Free Keto Pumpkin Ricotta Custard

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Sugar Free Keto Low Carb Pumpkin Ricotta Custard

Course Dessert

Prep Time 5 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 184kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 1 cup Part Skim Ricotta Cheese
• 1/2 cup pumpkin puree not pumpkin pie filling
• 2 ounces cream cheese
• 2 eggs beaten
• 1-2 teaspoons pumpkin pie spice use 2 if you like a strong pumpkin flavor
• 1-2 teaspoons pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt

Instructions

• Preheat oven to 350 degrees.
• Spray four- 6-ounce ramekins or custard cups with olive oil cooking spray.
• In a large mixing bowl or stand mixer mix together ricotta, pumpkin, cream cheese, eggs, spices, vanilla extract and sweetener.
• Pour evenly into ramekins. Place into an 8 by 8 baking dish. Fill dish with hot water reaching half way up ramekins.
• Bake for 35-40 minutes or until a knife in center comes out clean.
• Cool for about 30 minutes then refrigerate 1-2 hours or overnight.
• Invert onto a plate or serve from dish.
• Top with sugar free whipped cream or Greek yogurt. Sprinkle with pumpkin pie spice.
• Store covered with plastic wrap in the fridge for up to 5 days. 

Video

Notes

Net Carbs: 6 g

Midlife Macro™ approved recipe!

Nutrition

Serving: 1custard | Calories: 184kcal | Carbohydrates: 7g | Protein: 11g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Cholesterol: 34mg | Sodium: 124mg | Potassium: 164mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5196IU | Vitamin C: 1mg | Calcium: 194mg | Iron: 1mg

The post Sugar Free Low Carb Keto Pumpkin Ricotta Custard appeared first on Sugar-Free Mom.

Easy Baked Chicken Ricotta Meatballs

Ground chicken is a wonderful lean protein, but it can become dry when it is overworked or overcooked. Ricotta cheese is the secret ingredient that gives these baked chicken meatballs their moist, tender texture.

The ricotta adds creaminess and moisture without making the meatballs heavy. Pork rind crumbs and large eggs bind the meatball mixture together without traditional breadcrumbs, panko or flour.

Everything is combined in one large mixing bowl, portioned onto a parchment-lined rimmed baking sheet and baked. There’s no large skillet, hot oil or messy stovetop cleanup needed!

You need just 15 minutes of prep time and 20 minutes of cooking time. Each serving of four keto chicken meatballs has just 2 grams of total carbs and an impressive 37 grams of protein!

Why You’ll Love This Recipe

• Just 15 minutes of prep
• Bakes in one pan
• Only 2 grams of carbs per serving
• Provides 37 grams of protein per serving
• Gluten-free when made with certified gluten-free ingredients
• Nut-free
• No breadcrumbs, panko or almond flour
• Perfect for meal prep
• Includes an easy strict carnivore option

What Does Adding Ricotta to Meatballs Do?

Ricotta cheese adds moisture and creates a softer, more tender texture. This is especially helpful when making meatballs with lean ground chicken, which can dry out more easily than beef or pork.

This recipe uses 1 cup of ricotta cheese for 2 pounds of ground chicken. That works out to ½ cup of ricotta per pound of chicken.

I used part-skim ricotta to keep the calories and fat better balanced for my Midlife Macros. Whole milk ricotta can also be used if you prefer a richer flavor.

If your ricotta looks especially watery, let it drain in a fine-mesh strainer for about 10 minutes. It does not need to be pressed completely dry.

Are These Chicken Meatballs Carnivore Friendly?

The main meatball ingredients—ground chicken, ricotta cheese, eggs and pork rind crumbs-are all animal-based. However, the onion powder, garlic powder, black pepper and optional parsley are not strict carnivore ingredients.

For strict carnivore meatballs, use:

• Ground chicken
• Ricotta cheese
• Plain pork rind crumbs
• Eggs
• Salt

Omit the onion powder, garlic powder, black pepper and parsley. Check the ingredient label on your pork rind crumbs to make sure they do not contain sugar, starches or plant-based seasonings.

Some versions of the carnivore diet include dairy, while others do not. These meatballs can work for someone who includes dairy and tolerates ricotta cheese.

Chicken Ricotta Meatball Ingredient Notes

Ground chicken

You can use packaged ground chicken or grind boneless chicken in a food processor. A ground chicken blend containing some dark meat will usually produce juicier meatballs than very lean ground chicken breast.

Ricotta cheese

Part-skim ricotta provides creaminess while keeping the fat and calorie count lower than whole milk ricotta. Either one will work. If lactose is a concern, you could also try my homemade lactose-free ricotta cheese.

Pork rind crumbs

Pork rind crumbs replace high-carb breadcrumbs and help bind the eggs, ricotta and ground chicken together. Plain crumbs are best for the carnivore version. Seasoned pork rind crumbs can add extra flavor, but always check the ingredients and nutrition label.

Eggs

Two large eggs provide structure and help keep the chicken meatballs from falling apart. I don’t recommend omitting them from this recipe.

Seasonings

Garlic powder, onion powder, salt and black pepper keep the flavor simple and family friendly. Fresh parsley is optional and can be sprinkled over the cooked meatballs just before serving.

How to Make Chicken Ricotta Meatballs

First, preheat your oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.

Whisk the eggs, garlic powder, onion powder, salt and black pepper together in a large bowl. Add the ricotta cheese and pork rind crumbs and mix until combined.

Add the ground chicken last. Gently mix just until the ingredients are evenly incorporated. Avoid aggressively squeezing or compacting the mixture.

Use a large cookie scoop to portion 28 evenly sized meatballs. If the mixture sticks to your fingers, use slightly damp hands to finish shaping them.

Arrange the meatballs on the prepared baking sheet with a little room between each one. Bake uncovered for 20 minutes or until the center of the largest meatball reaches 165 degrees F.

Tips for Moist Chicken Meatballs

Don’t overmix the ground chicken

Mix the ground chicken only until the other ingredients are incorporated. Overworking the meatball mixture can create a dense or rubbery texture.

Drain watery ricotta

Ricotta brands vary in moisture. If you see a lot of liquid in the container, drain the cheese briefly before measuring it.

Make evenly sized meatballs

A large cookie scoop helps create uniform portions so all the meatballs finish cooking at approximately the same time.

Don’t overbake

Chicken meatballs can dry out when cooked beyond the safe temperature. Begin checking the largest meatball near the end of the cooking time and remove the pan when it reaches 165 degrees F.

Bake them uncovered

These meatballs should be baked uncovered. Covering the baking sheet traps steam and prevents the exterior from developing as much color.

Swaps and Substitutions

Can I replace the ground chicken?

Ground turkey can replace the ground chicken in the same amount. Ground turkey thigh or a combination of light and dark meat will generally give you the moistest texture.

Ground beef or pork can also be used, but they will noticeably change the flavor, fat and nutritional information.

Can I use whole milk ricotta?

Yes. Replace the part-skim ricotta with an equal amount of whole milk ricotta. The meatballs will be slightly richer, and the nutrition information will change.

Can I replace the pork rind crumbs?

For a keto pork-free option, start with ¾ cup of finely ground almond flour. Let the mixture rest for 5 minutes, then add more almond flour, one tablespoon at a time, if it is still too loose to scoop.

This variation will no longer be nut-free or carnivore, and its texture and nutrition will differ from the original recipe.

Grated Parmesan cheese can replace a portion of the pork rind crumbs for extra cheesy flavor, but I would not replace the entire cup with Parmesan because it will make the meatballs saltier and may change their structure.

Can I use cottage cheese instead of ricotta?

Ricotta produces the best creamy texture. In a pinch, blend and drain small-curd cottage cheese before measuring an equal amount. Cottage cheese contains more liquid, so additional pork rind crumbs may be needed.

Can I use fresh garlic?

Replace the garlic powder with 1–2 finely minced garlic cloves. Fresh garlic and onion will not be suitable for the strict carnivore variation.

What to Serve with Chicken Ricotta Meatballs

For a carnivore meal, serve the meatballs plain or with melted butter, grated Parmesan cheese or a simple cream sauce. Top with some crispy bacon and try some egg white noodles.

For a low carb or keto meal, try them with:

• Quick keto marinara sauce
• Sautéed zucchini noodles or zoodles
• Spaghetti squash
• Creamy mashed cauliflower
• Roasted broccoli
• A simple green salad

Family members who are not following a low carb diet can enjoy the meatballs with regular pasta, marinara sauce or crusty bread.

Storage, Freezing and Reheating

Allow the cooked meatballs to cool, then store them in an airtight container in the refrigerator for up to 4 days.

Reheat individual portions in the microwave in 30-second intervals until warmed through. You can also place them in a covered baking dish and reheat them in a 350-degree F oven.

To freeze, arrange the cooled meatballs in a single layer on a baking sheet. Freeze until firm, then transfer them to a freezer-safe container or bag for up to 3 months. Thaw overnight in the refrigerator before reheating.

For food safety, leftovers should be reheated to an internal temperature of 165 degrees F.

Frequently Asked Questions

Can you put ricotta in chicken meatballs?

Yes! Ricotta is especially helpful in chicken meatballs because it adds moisture and tenderness to lean ground chicken. It also gives them a creamy texture without an overpowering cheese flavor.

How much ricotta cheese should I add to meatballs?

This recipe uses ½ cup of ricotta cheese for every pound of ground chicken. That is enough to add moisture without making the meatball mixture too loose.

How do you bind meatballs without carbs?

Eggs and pork rind crumbs are used as low carb binding ingredients. The eggs provide structure while the crumbs absorb moisture from the chicken and ricotta, helping the meatballs hold their shape.

How do you keep chicken meatballs from drying out?

Use ricotta cheese, avoid overmixing the ground chicken and do not overbake the meatballs. A meat thermometer is the most reliable way to know when they have reached 165 degrees F without cooking them longer than necessary.

What are common meatball mistakes?

The most common mistakes are overworking the mixture, making uneven portions, using very watery ricotta and baking the meatballs too long. Gently mixing and using a cookie scoop solves most of these problems.

More Low Carb Chicken Meatball Recipes

• Low Carb Lemon Chicken Piccata Meatballs
• Easy Keto Chicken Parmesan Meatballs

Need help meal planning? My weekly Midlife Macro Meal Plans use my recipes to create easy low carb meals and snacks, complete with a shopping list!

Low Carb Keto Carnivore Chicken Ricotta Meatballs

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Low Carb Keto Carnivore Chicken Ricotta Meatballs

These easy baked chicken ricotta meatballs are moist, tender and packed with protein. With just 2 grams of carbs and 37 grams of protein per serving, they’re perfect for a keto, low carb or carnivore-style meal.

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 7 @ 4 meatballs per serving

Calories 339kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Chicken Meatballs

• 2 pounds ground chicken
• 1 cup Part Skim Ricotta Cheese
• 1 cup pork rind crumbs
• 1/4 cup grated Parmesan cheese
• 2 large eggs
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley to garnish optional

Instructions

• Preheat oven to 425 degrees F. Line a large baking sheet pan with parchment paper.
• Mix the eggs with dry seasonings, ricotta cheese, pork rind crumbs and parmesan together in a large bowl. Once combined, mix in the ground chicken.
• Use a large cookie scoop to make 28 meatballs. Place them on a parchment lined baking sheet pan.
• Bake in the preheated oven for 20 minutes and internal temperature is 165 degrees F. You can broil them for a minute or two if you want them more browned. I served mine over egg white noodles and crispy bacon.

Notes

Serving size is 4 meatballs

Midlife Macros™ Approved!

Nutrition

Serving: 1serving @ 4 meatballs | Calories: 339kcal | Carbohydrates: 3g | Protein: 38g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 138mg | Sodium: 408mg | Potassium: 732mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 167IU | Vitamin C: 0.04mg | Calcium: 137mg | Iron: 1mg

The post Low Carb Keto Carnivore Chicken Ricotta Meatballs appeared first on Sugar-Free Mom.

Sugar Free Keto Cinnamon Roll Sheet Pan Pancakes

All the cozy flavor of warm cinnamon rolls without standing over the stove flipping individual pancakes! Add the optional cream cheese frosting for the complete cinnamon roll experience!

The pancake batter is made with eggs, Greek yogurt and dried egg whites, so the texture is light, soft and airy, almost like a cross between fluffy pancakes and sponge cake.

It is a delicious recipe for a weekend family breakfast, but it is also simple enough for meal prep. Bake one pan, cut it into six large pieces and keep breakfast ready to grab from the fridge all week.

Why Make Cinnamon Roll Sheet Pan Pancakes?

I love pancakes, but I do not love being the person stuck at the stove flipping batch after batch while everyone else is eating! I adapted this recipe from my original sheet pan pancake recipe with just a few little tweaks.

With the sheet pan method, all the pancake batter goes into one pan and the oven does the work. Every piece is ready at the same time, which makes this a great option for busy mornings, holidays or feeding a family.

You will love this recipe because it is:

– Low carb and keto friendly

– Flourless, gluten free and nut free

– High in protein

– Baked in one pan with no flipping

– Easy to store in the fridge or freezer

– Sweet enough for kids but made without added sugar

– Perfect for breakfast meal prep

Unlike traditional cinnamon roll pancakes made with white flour and sugar, this recipe uses a low carb brown sweetener for the cinnamon swirl mix. A little vanilla extract and ground cinnamon give you that warm bakery flavor without the sugar crash.

What Is the Texture of These Keto Sheet Pan Pancakes?

These are not dense, heavy pancakes. Separating the eggs and whipping the egg whites to stiff peaks creates natural lift without almond flour or coconut flour.

Dried egg whites, also called egg white protein powder, add more structure so the baked pancake holds its shape once sliced.

The finished texture is soft, light and airy. It is a little more soufflé-like than a traditional flour pancake, but the cinnamon sugar swirl and optional cream cheese frosting give every bite the flavor of a cinnamon roll.

The pancakes may rise in the oven and settle slightly as they cool. That is normal for a flourless batter made with whipped egg whites.

How Do I Make Cinnamon Bun Pancakes on a Sheet Pan?

The method is easy, but gently folding the whipped egg whites into the pancake mix is the secret to the best texture.

First, separate the room-temperature eggs. Add the egg whites and white vinegar to the bowl of a stand mixer or a large bowl. Use an electric mixer to whip them until stiff peaks form.

While the whites are whipping, add the egg yolks, Greek yogurt, vanilla extract and optional vanilla liquid stevia to a blender. Add the baking powder, salt, dried egg whites and cinnamon, then blend until the wet mixture and dry ingredients form a smooth batter with no lumps.

Fold the whipped whites into the yolk mixture in three small batches. Use a spatula and a light hand so you do not deflate all the air you just whipped into the eggs.

Spread the pancake batter evenly in the prepared pan. I chose to use a 9 by 13 baking dish instead of a sheet pan because I wanted thickness. You can choose to use either pan.

In a separate bowl, stir together the brown sweetener and cinnamon, adding only enough water to make a thick, spoonable cinnamon mixture. Drizzle it over the top of the pancakes and lightly swirl it through the surface.

Bake on the middle oven rack until the center is set and a toothpick comes out clean.

Tips for the Best Fluffy Pancakes

Start with room-temperature eggs

Room-temperature egg whites generally whip more easily and blend into the remaining pancake batter more smoothly.

Use a clean, dry mixing bowl

Even a small amount of grease or egg yolk in the bowl can stop the whites from whipping properly. Make sure the bowl and beaters are completely clean and dry.

Whip to stiff peaks

The egg whites are ready when the peaks stand upright after you lift the whisk. The white vinegar helps stabilize the foam. Do not stop at the soft-peak stage or the pancakes may not have enough lift.

Fold, do not stir

Add the whipped whites in small batches and fold gently with a spatula. Stirring aggressively will knock out the air and make the pancake layer dense.

Add the water to the cinnamon mixture slowly.

You want a thick cinnamon swirl mix that sits on the top of the pancakes. If it is too thin, it may sink into the batter. Start with 1 tablespoon of water and add more only as needed.

Bake on the middle rack

The middle shelf of the oven helps the pancake cook evenly without the top browning too quickly. Avoid opening the oven door early, since a sudden temperature change can cause the center to sink.

What Can I Use Instead of Dried Egg Whites?

Dried egg whites and egg white protein powder are generally the same product when the only ingredient on the package is egg whites. Use an unflavored powder for this recipe.

Do not use meringue powder, which may contain sugar, starch and other ingredients.

The dried egg whites help stabilize this flourless pancake batter and give it structure. If you do not have them, these are the best swaps:

Unflavored whey protein powder—best swap

Replace the ½ cup dried egg whites with ½ cup unflavored whey protein powder. The pancakes will be slightly softer and less airy but should still have a good cake-like texture.

Collagen peptides

Use ½ cup collagen peptides. The result will be softer, more custard-like and may not rise as much because collagen does not provide the same structure as egg white protein powder.

Can I use almond flour or coconut flour?

No, neither is a good 1:1 substitute for the dried egg whites in this recipe. They absorb liquid differently and will turn the light pancake batter into a denser cake. This recipe was created to be flourless.

More Easy Ingredient Swaps

White vinegar

Use cream of tartar to help stabilize the whipped egg whites if you do not want to use white vinegar.

Nonfat Greek yogurt

For a richer result, replace the 4 ounces of nonfat Greek yogurt with the same amount of sour cream. The pancake may be slightly denser and the nutrition information will change.

Vanilla liquid stevia

This ingredient is optional. Omit it or replace it with your preferred low carb sweetener, adjusting the amount to taste. Liquid stevia is concentrated, so it should not be replaced with the same volume of a granular sweetener.

Brown monk fruit allulose sweetener

Another brown sugar-style low carb sweetener can be used in the cinnamon swirl, but the sweetness and texture may vary by brand.

Monk Fruit and Allulose helps keep the swirl softer, while an erythritol-based sweetener may firm up or recrystallize after cooling.

Optional Cream Cheese Frosting

These cinnamon roll sheet pan pancakes are delicious without a glaze, but the cream cheese frosting makes them feel extra special.

Beat softened cream cheese with vanilla stevia until smooth. For a thinner icing that you can drizzle over the tops of the pancakes, mix in 1 teaspoon of water or unsweetened milk at a time until it reaches your preferred consistency.

Wait until the pancake has cooled slightly before adding the glaze so it stays creamy instead of melting completely into the warm surface.

I had actually run out of cream cheese so I adapted using plain nonfat Greek yogurt and mixed it with Zero Sugar Honey.

Storage and Reheating

Cool the pancake completely, then cut it into six large pieces. Store the pieces in an airtight container in the fridge for up to 5 days.

For longer storage, place parchment paper between individual pieces and freeze them in an airtight container for up to 3 months. This makes it easy to remove only what you need.

Reheat one or two frozen pancakes in the microwave for 30 seconds to 1 minute, depending on the power of your microwave. You can also thaw them overnight in the fridge and warm them gently in the oven.

If you are using the optional low carb frosting, you may prefer to store it in a separate bowl in the refrigerator and add it after reheating.

Frequently Asked Questions

Can you put pancake batter in the oven to bake?

Yes. Pancake batter can be baked in the oven, and a sheet pan is an easy way to cook the whole batch at once. This particular flourless batter was designed for oven baking and gets its light texture from whipped egg whites.

Can any pancake recipe be baked in a sheet pan?

Many pancake recipes can be adapted for a sheet pan, but the pan size, thickness, oven temperature and baking time may need to change. For the most reliable result, use a recipe like this one that was specifically tested as sheet pan pancakes.

How long do oven pancakes take to bake?

These low carb cinnamon roll sheet pan pancakes bake at 325°F for about 25–28 minutes. They are done when the center looks set and a toothpick or skewer inserted into the middle comes out clean. A different pancake mix or pan size may require a different baking time.

Keto CinnamonRoll Sheet Pan Pancakes

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Low Carb Keto Cinnamon Roll Sheet Pan Pancakes

These Low Carb Keto Cinnamon Roll Sheet Pan Pancakes bake all at once in a 9-by-13-inch pan and are topped with a sugar free sweet cinnamon swirl. This easy low carb breakfast is flourless, gluten free, nut free and high in protein.

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 large pieces

Calories 159kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated, room temperature
• 1 teaspoon white vinegar
• 4 ounces nonfat Greek yogurt
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup dried egg whites or see above for swaps
• 1 tsp ground cinnamon
• 1 tsp vanilla extract
• 1 tsp vanilla liquid stevia optional

Cinnamon Swirl

• 1/2 cup Monk Fruit Allulose Brown sweetener
• 1 tsp ground cinnamon
• 1-2 tbsp water

Optional Yogurt Icing

• 1/2 cup plain nonfat Greek yogurt
• 2 tbsp zero sugar honey

Instructions

• Preheat oven at 325 degrees F and line a 9 by 13 baking dish with parchment paper or silpat or grease.
• Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
• Place the egg yolks in a blender with wet ingredients and then remaining dry ingredients and blend until incorporated and a smooth batter forms.
• Fold your whipped egg whites in small batches into the egg yolk mixture being careful not to deflate whipped whites.
• Pour this pancake batter into your prepared pan.
• In a separate bowl, stir together the brown sweetener and cinnamon, adding only enough water to make a thick, spoonable cinnamon mixture. Drizzle it over the top of the pancakes and lightly swirl it through the surface.
• Bake on the middle shelf of preheated oven for 25-28 minutes or until a toothpick or skewer stick in the center comes out clean. If using optional icing, mix together then spread over the pancakes.
• Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat by removing one or two from the freezer and microwaving for 30 seconds to 1 minute.

Video

Notes

Midlife Macro Approved

Pin the video to Pinterest here.

Nutrition

Serving: 1piece | Calories: 159kcal | Carbohydrates: 4g | Protein: 23g | Fat: 5g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.002g | Monounsaturated Fat: 0.01g | Trans Fat: 0.002g | Cholesterol: 1mg | Sodium: 260mg | Potassium: 286mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 3IU | Vitamin C: 0.03mg | Calcium: 55mg | Iron: 0.1mg

The post Low Carb Keto Cinnamon Roll Sheet Pan Pancakes appeared first on Sugar-Free Mom.

Keto Coconut Flour Waffles

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

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

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

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

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

Why You’ll Love These Low Carb Waffles

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

From Cloud Bread Waffles to Coconut Flour Protein Waffles

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

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

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

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

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

Is Coconut Flour Good for a Keto Diet?

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

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

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

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

Can I Just Add Protein Powder to Waffle Batter?

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

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

Ingredients and Substitutions

Eggs: Six eggs provide structure, moisture and protein.

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

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

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

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

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

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

How to Make Protein Waffles With Coconut Flour

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

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

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

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

Sweet and Savory Waffle Ideas

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

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

Storage and Reheating

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

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

Frequently Asked Questions

Are protein waffles actually healthy?

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

What is the secret to making good coconut flour waffles?

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

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

How do you keep low carb waffles crisp?

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

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

Low Carb Gluten Free Keto Coconut Flour Waffles

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Low Carb Keto Coconut Flour Protein Waffles

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings at 2 waffles

Calories 170kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Optional Sweet Waffles

• 1 tsp vanilla stevia or sweetener of choice

Optional Savory Waffles

• 1 tsp Italian seasonings

Instructions

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

Video

Notes

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

Midlife Macro Approved.

Pin it Here.

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

Nutrition

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

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

Why You’ll Love This High Protein Brownie

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

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

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

What Makes This Mug Brownie Different?

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

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

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

Ingredient Notes

You only need a few pantry staples:

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

Recipe Tips for 1 Minute Protein Brownie

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

Easy Ingredient Swaps

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

Dairy-Free

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

Sweetener

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

Cocoa Powder

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

Chocolate

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

Frequently Asked Questions

Can I make this ahead of time?

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

Why only use the egg yolk?

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

Can I use protein powder?

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

Can I bake this instead of microwaving?

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

More Single-Serve Desserts You’ll Love

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

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

Sugar Free Chocolate Protein Mug Cake

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Sugar Free Flourless High Protein Brownie Mug Cake

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

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Servings 1 serving

Calories 106kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional

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

Instructions

Microwave Instructions

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

Oven Instructions

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

Air Fryer Instructions

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

Video

Notes

4 g net carbs, not including the optional dark chocolate

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

Nutrition

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

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

Instant Low Carb Boiled Egg Ice Cream

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

The secret ingredient? Hard boiled eggs!

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

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

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

Why You’ll Love This Boiled Egg Ice Cream

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

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

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

What Does Egg Ice Cream Taste Like?

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

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

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

And no, it does not taste like eggs.

Ingredients Needed

You only need three simple ingredients:

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

Optional additions:

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

Why Frozen Fruit Works Best

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

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

Some great options include:

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

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

Strawberry Version

Using frozen strawberries provides:

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

Mango Version

Using frozen mango provides:

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

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

Helpful Tips for Success

Use a High-Powered Blender

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

Eat Immediately for Soft Serve

The texture is best right after blending.

It resembles the consistency of fresh soft serve ice cream.

Freeze for Later

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

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

Sweetness Matters

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

Taste before adding anything extra.

Add More Protein

Want even more protein?

Try adding:

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

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

Easy Flavor Variations

Chocolate Protein Ice Cream

Add:

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

Vanilla Bean Ice Cream

Add:

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

Berry Blend

Combine:

• Strawberries
• Raspberries
• Blackberries

Tropical Mango

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

Swaps and Substitutions

Dairy-Free Option

Swap Greek yogurt for:

• Unsweetened coconut yogurt
• Canned Coconut cream, unsweet

Keep in mind that protein will be lower.

Lower Carb Option

Use:

• Frozen strawberries
• Frozen raspberries
• Frozen blackberries

These fruits typically have fewer net carbs than mango.

Frequently Asked Questions

Can I Use Raw Eggs?

I don’t recommend raw eggs in this recipe.

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

Can I Make This Without an Ice Cream Machine?

Yes!

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

Can I Meal Prep This Recipe?

Yes, but the texture is best immediately after blending.

If frozen, allow it to soften before serving.

Does It Taste Like Eggs?

Not at all.

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

Is This Good for Weight Loss?

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

Can I Use a Ninja Creami or Ice Cream Machine?

Absolutely!

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

For a Ninja Creami

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

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

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

For a Traditional Ice Cream Machine

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

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

Which Method Is Best?

Honestly, I prefer this recipe blended and eaten immediately.

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

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

My Favorite Method

For busy days, I simply blend:

• 2 hard boiled eggs
• Greek yogurt
• Frozen fruit

Then enjoy immediately.

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

More High Protein Frozen Treats You’ll Love

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

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

Easy Creamy Instant Low Carb Protein Ice Cream

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Easy Creamy Instant Low Carb Boiled Egg Ice Cream

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

Prep Time 5 minutes minutes

Servings 2 servings

Calories 165kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 1 high powered blender

Ingredients

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

Instructions

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

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

Video

Notes

10 g net carbs

Midlife Macro Approved

Watch me make the mango version on Pinterest! 

Watch me make the Strawberry version on Pinterest.

Nutrition

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

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

Keto Dairy Free Coconut Custard

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

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

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

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

Why You’ll Love This Easy Keto Custard Recipe

This sugar free dairy free custard is:

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

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

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

Main Ingredients for Dairy Free Custard

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

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

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

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

Step 1: Prepare the Egg Mixture

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

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

Blend until smooth.

Step 2: Fill the Custard Cups

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

Pour the cream mixture evenly into each ramekin.

Sprinkle the tops with cinnamon or nutmeg.

Step 3: Bake the Custard

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

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

Cool on a wire rack before serving.

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

Can I Use Water Instead of Unsweetened Almond Milk?

Yes! I tested both versions.

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

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

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

Do I Need a Water Bath?

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

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

That means:

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

Is Coconut Custard Good for Weight Loss?

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

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

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

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

Helpful Tips for the Best Keto Custard

Use Room Temperature Eggs

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

Don’t Overbake

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

Chill for a Firmer Texture

Refrigerating overnight creates an even richer baked custard consistency.

Store Properly

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

Can I Make This Ahead of Time?

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

Can I Freeze Keto Custard?

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

Is This Recipe Dairy Free?

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

Is This a Traditional Custard?

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

Easy Swaps and Variations

Nut Free Option

Replace unsweetened almond milk with water.

Sweetener Swaps

You can use:

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

Flavor Variations

Try adding:

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

Serving Ideas

This creamy custard is delicious topped with:

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

Dairy Free Low Carb Egg Custard Recipe

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Sugar Free Dairy Free Low Carb Keto Coconut Custard

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

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 40 minutes minutes

Servings 6 custards

Calories 237kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

3 g net carbs

Midlife Macro Approved

Watch the video tutorial on Pinterest. 

Nutrition

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

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

The Midlife Macro Method

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

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

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

The goal is not perfection.

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

Why Midlife Women Often Need More Protein

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

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

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

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

Protein helps support:

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

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

What Makes My Midlife Macro Meal Plans Different?

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

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

Each weekly plan includes:

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

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

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

This Week’s Midlife Macro Meal Plan Recipes

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

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

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

Cottage Cheese Pancakes

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

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

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

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

90 Second Banana Nut English Muffin

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

It’s:

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

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

Steak Kabobs

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

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

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

Taco Stuffed Zucchini Boats

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

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

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

Why Strategic Maintenance Days Matter

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

This is not a cheat day.

A maintenance day can help support:

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

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

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

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

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

This is not about chasing perfection.

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

Ready to Simplify Healthy Eating?

If you’re tired of:

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

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

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

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

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

Easy Chicken Burgers

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

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

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

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

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

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

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

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

Why You’ll Love These Keto Chicken Burgers

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

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

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

The Secret to Juicy Chicken Burgers

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

You can absolutely use:

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

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

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

Midlife Macro Friendly Burgers

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

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

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

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

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

Tools to Make Chicken Burgers

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

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

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

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

Helpful Swaps and Variations

This favorite recipe is very versatile and easy to customize.

Dairy-Free Option

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

Make It Less Spicy

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

Add More Heat

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

No Food Processor?

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

No Mayo?

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

Want a Bun?

Serve on:

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

Other Burger Recipes you might like:

• Zucchini Burgers
• Salmon Burgers
• Pork Poblano Burgers

Best Cooking Methods

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

Frying Pan

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

Air Fryer

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

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

Grill

Perfect during grilling season for a healthy burger option.

Oven

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

Tips for the Best Chicken Burgers

Use Wet Hands

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

Don’t Overcook

Chicken burgers dry out quickly if cooked too long.

Medium Heat Works Best

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

Make Larger Patties

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

What to Serve with Keto Chicken Burgers

These healthy burgers pair perfectly with:

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

 Storage Tips

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

To reheat:

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

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

Keto Chicken Burgers with Chipotle Mayo Slaw

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Keto Chicken Burgers with Chipotle Mayo Slaw

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

Prep Time 30 minutes minutes

Cook Time 10 minutes minutes

Servings 2 burgers

Calories 283kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

BURGERS

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

SLAW

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

CHIPOTLE MAYONNAISE

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

Instructions

CHICKEN BURGERS

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

SLAW

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

MAYO

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

TO SERVE

• Serve burgers with mayo and top with slaw.

STORAGE

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

Notes

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

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

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

This recipe was first published in August 2020.

Midlife Macro Approved

Nutrition

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

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

Keto Ranch Chicken

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

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

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

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

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

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

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

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

Why Slow Cooker Meals Make Life Easier

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

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

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

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

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

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

What Makes This Creamy Asiago Chicken So Good

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

The combination of:

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

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

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

The best part?

It tastes indulgent while still being:

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

Low Carb Comfort Food Without the Heavy Carbs

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

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

Nutrition Facts for one serving provides:

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

Making this an excellent option for:

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

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

Midlife Macros vs Classic Keto

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

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

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

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

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

This helps support:

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

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

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

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

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

• a rolling pin
• heavy pan
• wooden spoon

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

Use Freshly Grated Asiago Cheese

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

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

Don’t Skip the Cream Cheese

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

It also:

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

Cook Low and Slow for Best Results

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

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

Easy Ways to Serve This Recipe

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

Here are some low carb serving ideas:

Low Carb Options

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

Family Friendly Options

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

• pasta
• rice
• mashed potatoes

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

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

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

Just note:

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

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

• additional chicken broth
• bone broth
• unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

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

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

Meal Prep and Storage Tips

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

Storage Tips

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

Reheating Tips

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

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Creamy Low Carb Keto Asiago Ranch Chicken

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

Prep Time 15 minutes minutes

Cook Time 3 hours hours 30 minutes minutes

Total Time 3 hours hours 45 minutes minutes

Servings 8 servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

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

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

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:

• Peanut butter protein powder
• Dairy free yogurt
• Vanilla stevia

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.

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!

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

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Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5 minutes minutes

Servings 4 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

• 2 tbsp my recipe for Strawberry Syrup
• Sugar Free Chocolate shavings
• 1 tbsp Choczero fruit spread

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

Serving: 1serving | Calories: 139kcal | Carbohydrates: 9g | Protein: 17g | Fat: 6g | Fiber: 3g

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

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.

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!

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