Sugar Free Homemade Keto Marshmallows

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

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

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

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

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

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

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

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

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

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

Soft.

Fluffy.

Light.

And completely sugar free.

Why You’ll Love These Homemade Keto Marshmallows

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

They’re:

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

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

Why I Use Grass-Fed Gelatin

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

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

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

These amino acids may help support:

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

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

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

Ingredients You’ll Need

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

You’ll only need:

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

That’s it.

No corn syrup.

No sugar.

No artificial food coloring.

No preservatives.

Why This Sweetener Works Best

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

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

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

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

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

Tips for Perfect Keto Marshmallows

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

A few helpful tips:

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

Frequently Asked Questions

Can I use liquid allulose?

I don’t recommend it.

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

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

Can I use regular sugar?

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

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

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

I don’t recommend it.

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

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

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

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

Do these taste like store-bought marshmallows?

Honestly, yes!

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

Do I need a candy thermometer?

No.

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

How should I store them?

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

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

Can I roast these over a campfire?

Not exactly.

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

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

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

That said, they’re still absolutely delicious:

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

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

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

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

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

Easy Sugar-Free Marshmallows Recipe

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Easy Sugar Free Low Carb Keto Marshmallows Recipe

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 20 servings

Calories 3kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Instructions

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

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

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

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

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

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

Video

Notes

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

Nutrition

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

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

Fresh Watermelon Cake Recipe

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

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

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

The reaction was priceless.

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

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

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

The Best Way to Make a Watermelon Birthday Cake

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

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

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

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

The combination of:

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

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

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

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

Ingredients You’ll Need

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

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

For serving:

• Sugar-free whipped cream, optional

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

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

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

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

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

It’s naturally:

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

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

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

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

Using a large sharp knife, carefully remove the rind.

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

Don’t worry about making it perfect.

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

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

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

Decorating the Top of the Cake

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

I kept mine simple by using a combination of:

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

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

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

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

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

Why Fruit Skewers Take This Cake to the Next Level

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

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

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

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

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

Frequently Asked Questions

Can I make this ahead of time?

Yes.

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

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

How should I store leftovers?

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

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

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

What should I serve with watermelon cake?

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

Tips for Success

Dry the Watermelon Well

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

Decorate Shortly Before Serving

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

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

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

Save the Scraps

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

Flourless Fresh Fruit Watermelon Cake Recipe

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Easy Flourless Fresh Fruit Watermelon Cake Recipe

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

Prep Time 30 minutes minutes

Servings 12 servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

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

Ingredients

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

Optional

• Sugar-free whipped cream
• Happy Birthday cake topper

Instructions

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

Video

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

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

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

Quick Pickle Vegetables

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

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

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

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

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

What Are Quick Pickles?

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

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

Best Vegetables for Quick Pickling

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

Try:

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

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

Ingredients You’ll Need

For the Quick Pickle Brine

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

Optional Flavor Boosters

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

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

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

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

Step 2: Fill the Jar

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

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

• Vinegar
• Water
• Salt
• Pickling spice

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

Step 4: Pour Over Vegetables

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

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

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

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

• Burgers
• Salads
• Tacos
• Lettuce wraps
• Sandwiches

Dill Refrigerator Pickles

Add:

• Fresh dill
• Garlic cloves
• Black peppercorns

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

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

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

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

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

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

Can Quick Pickled Vegetables Support Gut Health?

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

1. They Help You Eat More Vegetables

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

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

2. Vinegar May Support Digestion

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

3. Herbs and Spices Offer Additional Benefits

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

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

4. Pair Them With Fermented Foods

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

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

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

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

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

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

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

Frequently Asked Questions

Can I make quick pickles without sugar?

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

What’s the best vinegar for quick pickling?

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

Can I pickle different vegetables together?

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

Do quick pickles need to be canned?

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

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

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

Are Quick Pickled Vegetables Probiotic?

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

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

Easy Sugar Free Quick Pickled Vegetables

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How to Make Easy Sugar Free Quick Pickled Vegetables

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

Prep Time 10 minutes minutes

Servings 12 servings @ 1/2 cup drained vegetables

Calories 28kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

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

Ingredients

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

Brine

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

Instructions

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

  Red onions: 30 minutes to 1 hour

  Cucumbers: 24 hours

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

Video

Notes

4 g net carbs per 1/2 cup drained vegetables

Here’s my video tutorial on Pinterest. 

Nutrition

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

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

Homemade Salsa versus Store-Bought Salsa

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

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

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

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

Homemade Chunky Keto Salsa Recipe

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

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

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

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

Homemade Restaurant Style Salsa

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

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

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

Do what you like, is what I say!

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

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

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

Zero Carb Tortilla Chips

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

Here’s how to make low carb chips:

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

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

Can I make less Of this Easy Salsa Recipe?

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

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

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

Keto Mexican Food

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

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

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

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

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

​Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower 

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Cornbread Muffins

White Chicken Chili

​Cheesecake Brownies

Pecan Pie Brownies

Chocolate Chip Cookies

Can I freeze this salsa?

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Best Homemade Salsa Recipe

Print

Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 16 servings

Calories 35kcal

Author Brenda Bennett

Ingredients

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

Instructions

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

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

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

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

Dairy-Free Overnight “Oats” Without Oats

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

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

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

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

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

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

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

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

Instead, I use a combination of:

• Hemp seeds
• Chia seeds
• Ground flaxseed

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

Why So Many Women Are Going Dairy-Free

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

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

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

The Beauty of Overnight “Oats” (Without Oats)

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

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

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

A Great Way to Stay Consistent

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

When you have a healthy breakfast ready to go:

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

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

Dairy-Free + Protein Options Explained

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

Here’s how that works:

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

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

If tolerated, adding whey will:

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

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

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

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

Want More Easy, Midlife Macro Approved Breakfast Ideas?

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

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

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

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

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

You’ll get:

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

Print

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5 minutes minutes

Servings 2 servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

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

Optional

• 30 grams unflavored whey protein powder

US Customary – Metric

Instructions

• Place all ingredients except strawberries, in a mixing bowl and stir together.
• You need two serving glasses or two- 8 ounce mason jars.

  Add 1/4 of the chopped strawberries to the bottom of each mason jar.

  Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
• Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

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

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

Midlife Macro Approved

Nutrition

Serving: 1serving | Calories: 327kcal | Carbohydrates: 15g | Protein: 22g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 2mg | Potassium: 94mg | Fiber: 7g | Sugar: 2g | Vitamin A: 126IU | Vitamin C: 24mg | Calcium: 88mg | Iron: 4mg

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

Is Regular Flan Keto Friendly?

My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.

But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!

This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.

Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.

Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!

Take the worry  out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.

Is Creme Caramel the same thing as Flan?

Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.

Is Creme Brûlée the same thing as flan?

No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.

Sugar-Free Caramel Sauce

The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead. 

My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!

How to Make Sugar-Free Flan

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

Main Ingredients

Eggs

Egg yolks

Canned coconut milk 

Vanilla extract

Coconut liquid stevia or vanilla stevia

Caramel sauce

Monk Fruit Allulose Brown substitute or another brown sugar free sweetener of choice

Butter or use ghee or vegan butter for dairy free

Directions

Preheat oven to 325 degrees F.

In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.

In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.

Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.

Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.

Bake 1 hour or until a knife inserted near the center comes out clean.

Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Tools to Make Keto Coconut Flan

10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!

Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe. 

Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath. 

How to Swap Sugar Substitutes

There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.

Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.

Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.

Keto Dairy Free Coconut Flan

Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!

How to Store Low-Carb Flan

You can store leftover flan covered in the refrigerator for up to 5 days.

FAQs

Can I make this with whole milk instead of coconut cream?

Yes you can with the same amount as I used.

Can I use heavy cream instead of coconut milk?

Yes you can use the same amount of heavy cream as I used coconut milk.

Can I swap the coconut milk with unsweetened almond milk?

No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.

Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?

You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.

Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?

Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.

I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.

More Low-Carb Dessert Recipes

Keto Creme Brûlée

Keto Egg Custard

Slow Cooker Keto Maple Custard

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Print

Sugar Free Keto Coconut Flan

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 12 slices

Calories 207kcal

Ingredients

Custard

• 6 eggs
• 2 egg yolks
• 27 ounces canned coconut milk or 2 (13.5 ounce each) cans
• 2 tsp vanilla extract
• 2 tsp coconut liquid stevia or vanilla stevia

Caramel sauce

• 1/2 cup Monk Fruit Allulose Brown sweetener or another brown sugar free sweetener of choice
• 2 tbsp butter or use ghee or vegan butter for dairy free

Instructions

• Preheat oven to 325 degrees F.
• In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
• In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
• Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
• Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

  If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Video

Notes

3 g net carbs. This has 12 servings. 

This recipe was first published in February 2014 and updated with video in May 2020.

Nutrition

Serving: 1slice | Calories: 207kcal | Carbohydrates: 4g | Protein: 5g | Fat: 20g | Saturated Fat: 16g | Cholesterol: 119mg | Sodium: 59mg | Potassium: 201mg | Fiber: 1g | Sugar: 2g | Vitamin A: 221IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg

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

Low Carb Coconut Macaroons

If you’re a fan of coconut, these little cookies will be right up your alley! Coconut macaroons are deliciously light keto cookies made with only a few ingredients. The best part of course, they are sugar free!

Adding a little melted unsweetened chocolate chips drizzled over the top makes these the perfect little non guilty pleasure, but totally optional!

Using an ice cream scoop will ensure the perfect little size for your cookie batter! Once completely cooled on a wire rack the cookies can be coated with melted, unsweetened carob chips or sugar free chocolate chips, like the brand Lily’s.

Place a baking pan underneath the rack to catch all the yummy drippings.

WHAT MAKES THESE KETO MACAROONS SPECIAL

These sugar-free macaroons are:

• Dairy Free
• Gluten Free
• Low Carb
• Keto Friendly
• Made with simple, real ingredients

Each cookie has:

• A soft, chewy center with lightly crisp edges
• Just 1 g net carbs- all nutritional information is on recipe card at bottom of page
• A naturally sweet coconut flavor

Macaroons versus Macarons

Macaroons (Mac-a ROON) and macarons (Mac-a- ROHN) are two very different types of cookies.

A macaroon is a chewy coconut based, mounded type of cookie often dipped in chocolate, while a macaron has two almond based wafers that are filled with ganache or jam.

I love both types of cookies, but haven’t yet tackled a keto low carb version of a macaron. So this recipe is my low carb version of a Macaroon.

Coconut Butter vs Coconut Oil (Do Not Swap!)

One of the most common questions I get on this recipe is whether you can swap coconut oil for coconut butter. The short answer is no—they are not the same and should not be substituted.

Coconut butter is made from the whole coconut flesh that has been pureed into a thick, creamy consistency. It contains both the fat and fiber of the coconut, which makes it perfect for binding ingredients together in recipes like these chewy coconut macaroons.

Coconut oil, on the other hand, is just the extracted fat from coconut. It is liquid when melted and does not contain any fiber or solids.

Why coconut butter is essential in this recipe:

• Helps create that soft, chewy texture
• Acts as a binding agent to hold the macaroons together
• Adds natural coconut flavor and slight sweetness

What happens if you use coconut oil instead:

• The mixture will be too loose or too greasy
• Macaroons may spread instead of holding their shape
• Final texture will be crumbly or fall apart

 If your mixture feels dry, the solution is to add more coconut butter, not coconut oil. 

Tip:

If your coconut butter is very firm, gently warm it until soft and pourable before adding it to the batter.

TIPS FOR PERFECT CHEWY COCONUT MACAROONS

These simple tips will help you get that perfect chewy texture every time:

• If mixture feels dry: Add 1 tablespoon melted coconut butter
• Use room temperature egg whites for better volume
• Beat egg whites until frothy or soft peaks, not dry stiff peaks
• Don’t overmix once coconut is added
• Always pack the mixture firmly when scooping

SCOOPING TIP (THIS HELPS A LOT)

Using a large cookie scoop is helpful for even sizing, but don’t rely on it to release perfectly as these have a delicate consistency.

For best results:

• Scoop mixture
• Press firmly into scoop
• Use your fingers or butter knife to gently release and shape

This ensures your keto macaroons hold their classic mound shape.

BEST TYPE OF COCONUT TO USE

For this keto coconut macaroon recipe, the best choice is:

• Unsweetened shredded coconut (not large flakes)
• Avoid:
  • Sweetened coconut
  • Coconut flakes (too large and dry)

If using flakes, pulse briefly in a food processor for better texture.

CHOCOLATE DRIZZLE OPTIONS

You can keep these macaroons simple or dress them up!

Try:

• Melted sugar-free chocolate chips
• Melted dark chocolate (85–90%)
• Unsweetened carob chips

Optional toppings:

• Toasted coconut flakes
• Drizzle + dip bottoms

SWEETENER SWAPS

If you don’t have coconut liquid stevia:

You can use another sweetener of choice like:

• Vanilla stevia
• Plain liquid stevia
• ½ cup powdered monk fruit/allulose blend

Liquid sweeteners help keep these soft and chewy.

OPTIONAL VARIATIONS

Want to switch things up?

• Mix in sugar-free chocolate chips
• Add almond extract for a bakery-style flavor
• Dip bottoms in chocolate instead of drizzling
• Add a pinch of cinnamon for warmth

STORAGE TIPS

• Store in an airtight container at room temperature for up to 3 days
• Refrigerate for up to 1 week
• Freeze for up to 2 months

More Low Carb Recipes you might like:

• Keto Pumpkin Macaroons
• Keto Thumbprint Cookies
• Keto Peanut Butter Blossom Cookies

Keto Coconut Macaroons

Print

Sugar Free Dairy Free Low Carb Keto Coconut Macaroons

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 1 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 15 cookies

Calories 136kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 4 egg whites
• 1/2 tsp cream of tartar
• 1/4 cup coconut butter melted
• 1/4 tsp salt
• 1 tsp coconut liquid stevia
• 1 tsp vanilla extract
• 2.5 cups unsweetened shredded coconut (About 230 grams)
• 2 ounces sugar free chocolate chips optional
• large coconut flakes toasted, optional

Instructions

• Preheat oven to 325 degrees F. Line a sheet pan with parchment paper. Place the egg whites in a stand mixer or a large bowl and use an electric mixer with the cream of tartar and blend until frothy. Set aside.
• Place the coconut butter in a microwavable bowl and microwave 1 minute until melted. Set aside to cool.
  
• Add in the salt, stevia, vanilla extract, and shredded coconut into the stand mixer and blend until just combined. Pour in the melted coconut butter and blend again.
  
• Using a large cookie scoop, scoop coconut mixture and pat down into the scoop to pack it in well. Release these onto the baking sheet pan, spacing each macaroon about one inch apart from each other. 
• Bake 20-25 minutes until lightly golden. Cool 5 minutes then transfer to wire rack. Once completely cooled, you can melt the optional chocolate chips and drizzle over each macaroon. Top with optional toasted large coconut flakes if desired. 

Video

Notes

Net Carbs: 2 g

This recipe was first published in May 2013 and updated with new pictures and video in June 2019.

If you don’t have coconut liquid stevia, you can use vanilla stevia or plain stevia.

Nutrition

Serving: 1cookie | Calories: 136kcal | Carbohydrates: 5g | Protein: 2g | Fat: 13g | Saturated Fat: 11g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 59mg | Potassium: 101mg | Fiber: 3g | Sugar: 2g | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 1mg

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

Easy Sugar Free Peppermint Patties

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

But good news.

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

They’re:

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

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

Keto Peppermint Patties

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

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

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

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

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

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

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

The Creamy Minty Filling

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

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

The result?

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

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

Sometimes presentation matters. 

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

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

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

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

Chocolate Coating Options

You can coat these in:

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

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

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

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

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

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

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

Dairy-Free or Paleo Version

To make paleo:

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

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

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

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

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

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

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

Husband & Family Review

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

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

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

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

 Other candy recipes you might like:

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

Sugar Free Peppermint Patties 

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Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

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

Chocolate Coating

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

Instructions

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

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

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

Video

Notes

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

This is the mold I purchased on Amazon. 

Nutrition

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

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

Chaffles vs Traditional Waffles

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

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

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

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

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

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

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

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

Simple Ingredients for Dairy Free Keto Chaffles

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

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

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

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

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

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

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

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

Keto Chaffle Recipe Variations

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

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

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

Cinnamon Sugar Chaffle

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

Best Keto Chocolate Chaffles

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

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

Tools to make Dairy Free Keto Chaffles

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

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

Can I replace gelatin with collagen peptides?

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

Can I use a different low carb sweetener?

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

How do I store these low carb waffles?

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

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

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

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

Can I add peanut butter?

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

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

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

Top Tip #2

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

Top Tip #3

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

Top Tip #4

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

Top Tip #5

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

Dairy Free Keto Chaffle Recipe

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Best Keto Dairy Free Low Carb Chaffles

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

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

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

Instructions

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

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

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

Notes

1 g net carbs Midlife Macro Approved!

This recipe was first published in February 2020. Watch my instructional video here on Pinterest.

Nutrition

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

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

Easy Low Carb Cranberry Salsa (Keto, Sugar-Free, No-Cook Holiday Appetizer)

If you’re following a keto diet or low-carb diet during the holiday season, this Easy Low Carb Cranberry Salsa is about to become one of your favorite go-to recipes.

It’s fresh, colorful, bursting with sweet flavors and savory flavors, and best of all — it requires just 7 simple ingredients and no cooking at all.

When it comes to holiday meals, especially Thanksgiving dinner, Christmas gatherings, and holiday parties, appetizers often get overlooked.

Between the turkey, sides, and desserts, the oven is usually working overtime. That’s why I love having a no-cook keto appetizer like this one ready to go.

This recipe delivers everything you want in a healthy cranberry sauce–style appetizer: bright flavor, festive color, and a refreshing contrast to heavier dishes — all without added sugar, sugar alcohols, or complicated prep.

Why You’ll Love This Easy Cranberry Salsa

This is not a traditional cranberry sauce, and that’s what makes it special.

Instead of a cooked, canned version loaded with sugar or corn syrup, this fresh cranberry salsa uses whole berries, fresh herbs, citrus, and a natural sweetener to balance the tartness.

Here’s why it works so well:

• No cooking required — perfect when your oven is full
• Made in minutes using a food processor
• Naturally sugar-free cranberry sauce–style recipe
• Keto-friendly sauce with very low g net carbs
• Works for low-glycemic, South Beach Diet, and low-carb meal plans
• Easy to customize based on taste buds
• A beautiful perfect addition to any thanksgiving table

If you’re a big cranberry fan like I am, you’ll appreciate how this recipe highlights the natural brightness of cranberries without masking them with excess sweetness.

How to Make Easy Low Carb Cranberry Salsa

You’ll need a food processor, a cutting board, and about 10 minutes.

Step-by-Step Summary of the Steps

1. Add whole cranberries to a food processor and pulse just until chopped — do not puree.
2. Transfer to a bowl.
3. Stir in green onions, cilantro, jalapeño, lemon juice, sea salt, and sweetener.
4. Cover in an airtight container.
5. Refrigerate for at least 3 hours or overnight for best flavor.

That’s it.

The flavors continue to develop the longer it rests, making it ideal for make-ahead holiday meals.

Fresh Cranberries vs. Canned Version

Most people grew up with canned cranberry sauce, and while it’s nostalgic, it’s also packed with sugar and offers very little nutritional value.

This homemade cranberry sauce alternative keeps the cranberries raw, which preserves their texture and gives this salsa its signature pop.

You can find fresh cranberries at the grocery store throughout the fall and winter months. If you’re using frozen cranberries, simply thaw them to room temperature and drain off any excess liquid before starting.

Ingredient Notes & Flavor Options

This recipe uses simple ingredients you may already have on hand, but there’s also room to adjust based on preference.

Feel free to place the entire recipe over a block or two of cream cheese and serve with my savory Low Carb Herb Biscotti or Keto Crackers or even on this Quick Keto Toast. 

Sweetener Options

I prefer monk fruit or a low-carb sweetener like lemon stevia for a clean taste and low glycemic index. Start small and adjust — cranberry recipes always benefit from tasting and tweaking.

You can also experiment with:

• Your sweetener of choice
• A blend of monk fruit and stevia
• Avoiding sugar substitutes that contain maltodextrin

Citrus Flavor

This recipe uses lemon juice, but you can swap or enhance with:

• Orange zest
• A splash of orange juice (very small amount)
• Lime juice for extra brightness
• A drop of vanilla extract or little orange extract for warmth

Heat Level

For those who like a little heat, jalapeño is perfect. Adjust to:

• Mild (remove all seeds)
• Medium heat
• Or skip entirely if serving a crowd

Serving Ideas for Holiday Meals

This low-carb cranberry salsa is incredibly versatile.

Classic Option

• Spoon over cranberry cream cheese dip
• Serve with low carb tortillas, keto crackers, or celery sticks

Dairy-Free Option

Pair with low-carb meal platters

Serve on cucumber rounds

Holiday Spread

• Use as a topping for holiday turkey
• Add to leftover turkey wraps
• Serve alongside other keto recipes and appetizers

It’s also a great way to use up leftover cranberry sauce ideas — though I doubt you’ll have leftovers for long.

Storage Tips

Store this healthy cranberry sauce–style salsa in an airtight container in the refrigerator for up to 5 days. The flavors deepen over time, making it even better the next day.

Nutrition & Diet Notes

This recipe fits beautifully into a keto lifestyle, low-carb journey, and even weight-loss focused plans thanks to its low calorie count and minimal carbohydrates.

• Very low net carbs
• Naturally low glycemic index
• Supports weight loss goals when paired with protein and fat
• No raw honey, no refined sugar, and no artificial fillers

As always, nutritional information is provided as a courtesy and is not medical advice.

Can I make this ahead of time?

Yes! In fact, it tastes better after sitting for a few hours or overnight.

Can I use orange instead of lemon?

Absolutely. Try fresh orange zest or a tiny splash of juice for a sweeter profile.

Is this like traditional cranberry sauce?

Not exactly — this is fresher, brighter, and more versatile, closer to a cranberry relish or salsa than a keto cranberry sauce recipe.

Can I add chia seeds?

You can, but I prefer the texture without them.

Whether you’re serving it at Thanksgiving, Christmas, or a New Year’s gathering, this is a great option for anyone wanting a flavorful, keto-friendly appetizer that everyone — low carb or not — will enjoy.

Scroll to the bottom of the page for the complete printable recipe card, ingredient amounts, and serving size details.

Low Carb Keto Cranberry Salsa

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Low Carb Cranberry Salsa

This Easy Low Carb Cranberry Salsa proves that holiday food doesn’t need to be complicated, sugar-loaded, or stressful. With just a handful of ingredients and no cooking required, it’s one of the easiest ways to bring something fresh, festive, and beautiful to the table.

Prep Time 5 minutes minutes

Servings 12 @ 2 tbsp each

Calories 11kcal

Author Brenda Bennett |Sugar Free Mom

Ingredients

• 8 ounces cranberries fresh or frozen and thawed
• 1/3 cup green onions chopped
• 1/4 cup cilantro fresh, minced
• 1 jalapeno seeds removed, minced
• 2 tbsp lemon juice
• 1/2 tsp sea salt
• 1/2-1 tsp lemon stevia or to taste

US Customary – Metric

Instructions

•  Place cranberries in a food processor and process until just chopped, not pureed.
• Place chopped cranberries in a bowl and stir in remaining ingredients.
• Cover and refrigerate 3 hours or overnight.
• Serve over cream cheese with low carb crackers or serve onto slices of cucumber for a dairy free appetizer. 

Video

Notes

2 g net carbs per serving. One serving is 2 tablespoons.

Midlife Macros™ Approved! 

This recipe was first published in November 2018.

Nutrition

Serving: 1serving @ 2tbsp | Calories: 11kcal | Carbohydrates: 3g | Protein: 0.2g | Fat: 0.04g | Saturated Fat: 0.004g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Sodium: 98mg | Potassium: 30mg | Fiber: 1g | Sugar: 1g | Vitamin A: 74IU | Vitamin C: 6mg | Calcium: 4mg | Iron: 0.1mg

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

​Sugar Free White Chocolate Fudge Recipe

Simple ingredients. No candy thermometer. No stress. Just creamy homemade fudge for every sweet tooth—without the sugar crash.

If you’ve been around here for a while, you already know two things about me:

1. I’ve got a serious sweet tooth, and
2. I refuse to let that sweet craving derail my low-carb diet, my midlife macros, or my long-term health goals.

And that’s exactly why easy desserts like this Sugar-Free Low-Carb Keto White Chocolate Fudge make me so happy—and why I know you’ll love it too.

It hits that nostalgic “holiday fudge” flavor we all grew up with, but without the added sugar, blood-sugar spikes, or junky ingredients that don’t support our keto diet, ketogenic lifestyle, or weekly midlife macro meal plans.

What I love most?

This keto fudge recipe is truly foolproof. No flour. No baking. No candy thermometer. No stress. Just simple ingredients, a quick melt on the stovetop (or double boiler), and into the fridge it goes.

In about two hours, you’ve got sugar free fudge, velvety smooth, melt-in-your-mouth keto chocolate perfection.

Whether you’re dark chocolate lovers branching into friendlier white chocolate flavors, a long-time fan of my sugar-free chocolate chips recipes, or someone making keto fudge for the first time, this white chocolate version will become a new favorite in your home—and mine.

Even better, it fits beautifully within a low-carb meal plan, keeps your net carbs in check, and still feels like a luxurious treat you’d serve at a holiday party.

Why You’ll Love This Keto White Chocolate Fudge

If you’ve ever tried making fudge the traditional way—lots of sugar, a boiling pot, and a prayer—you know it can be temperamental. But this version? No candy thermometer required. Ever.

Here’s why this recipe is such a win:

It uses nutrient-dense whole foods.

Butter, heavy cream or coconut milk, sugar-free white chocolate, and a touch of vanilla extract. Nothing artificial, nothing complicated.

It satisfies your sweet craving without knocking you off plan.

Even if you’re dealing with hormone shifts, perimenopause, menopause, or blood sugar issues, the good news is this keto white chocolate fudge keeps your carb count and net carbs low.

Just 2 grams net carbs per serving. All nutrition facts are located on the printable recipe card at the bottom of this page.

Room temperature or chilled—always delicious.

This fudge stays creamy even straight from the fridge, thanks to the cocoa butter in the chocolate chips that naturally firms up.

Perfect for holiday gifting or quick treats.

It stores wonderfully, doesn’t melt easily, and feels like a “special occasion” dessert even though it’s incredibly simple.

Ingredient Spotlight

Let’s break down what makes this fudge so creamy, rich, and low carb:

Sugar-Free White Chocolate Chips

Not all white baking chips are created equal. I love Choczero white chocolate chips sweetened with monk fruit and also Lily’s white chocolate sweetened with stevia.

The sugar-free versions melt beautifully, bringing that nostalgic, friendly white chocolate taste without the sugar.

Butter or Coconut Oil

Either option works. Butter gives that creamy, traditional fudge flavor. Coconut oil deepens the richness and keeps it dairy-optional for my friends who follow a dairy-free, coconut-forward, keto lifestyle.

Heavy Cream or Coconut Milk

Both make the fudge silky smooth. Coconut milk also enhances the subtle coconut flavor many of you love.

Allulose

This sweetener creates the best texture—smooth instead of grainy—and keeps the mixture from crystallizing. It also caramelizes slightly, adding depth.

Vanilla Extract + Optional Vanilla Stevia

Adds warmth, dimension, and the classic fudge flavor.

Chopped Pecans (Optional)

A perfect crunch. Or swap with walnuts, almonds, or leave the fudge nut-free for a smooth finish. If you’re a fan of coconut, sprinkle in toasted sugar-free coconut for a macadamia-white-chocolate vibe!

The Story Behind This Recipe

Every year during the holiday season, I get messages from women in my Sugar-Free Mom Tribe Membership asking for low-carb desserts that still feel festive, indulgent, and “worth it.”

So many of you grew up making fudge with your moms, grandmothers, or even your sweet church ladies who always brought the best treats to holiday parties.

But traditionally, fudge is loaded with condensed milk, cups of sugar, and lots of ingredients that don’t work for anyone trying to balance blood sugar, maintain low-carb meals, or pursue long-term health with a sugar-free lifestyle.

That’s why I wanted to create a recipe that:

✔ feels like the best thing on a dessert table

✔ tastes like the fudge you grew up with

✔ and still aligns with a variety of keto, low-carb, high-protein lifestyles

And when I tested this, even my family—who are not sugar-free—said it tasted like “real fudge.” That’s a win in my book!

Holiday flavor ideas

• Cinnamon + pecans
• Crushed sugar-free peppermint
• Vanilla + macadamia nut
• Pumpkin spice
• Salted caramel (use my keto caramel!)

How to Store White Chocolate Fudge

This fudge holds up incredibly well:

• Refrigerator: up to 2 weeks
• Freezer: up to 2 months
• Room temperature: a few hours (great for parties)

It firms up beautifully thanks to the cacao butter in the chocolate and the balanced fat ratio.

Easy Keto White Chocolate Fudge

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Easy Sugar Free Low Carb Keto White Chocolate Fudge

Whether you’re getting ready for Christmas Eve, a New Year’s gathering, a cookie swap party, or just need something quick to satisfy that sweet craving, this creamy homemade fudge will become one of your go-to easy keto desserts.

It looks beautiful on dessert tables, pairs perfectly with a cup of sugar-free hot chocolate, and is truly loved by the whole family—even those who don’t follow a ketogenic diet.

If you make it, please tag me on Instagram @SugarFreeMom so I can share your creations!

Prep Time 5 minutes minutes

Cook Time 2 hours hours

Total Time 2 hours hours 5 minutes minutes

Servings 18 pieces

Calories 149kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 12 ounces sugar-free white chocolate chips
• 4 tbsp unsalted butter or coconut oil
• 1/2 cup Allulose in liquid or powdered
• 1/3 cup heavy cream or coconut milk
• 1 teaspoon pure vanilla extract
• pinch salt
• 1 teaspoon vanilla liquid stevia (optional)
• 1/2 cup pecans chopped, (optional)

Instructions

• Melt the base. Add the sugar-free white chocolate chips and butter to a double boiler. Heat over low heat until melted and glossy. (You can also use coconut oil here if you prefer dairy-free.)
• Stir in remaining ingredients. Add the Allulose, heavy cream (or coconut milk), vanilla extract, and salt. Stir until completely smooth.
• Taste test. If you prefer a sweeter fudge, add the optional vanilla liquid stevia. If adding nuts, gently fold them in now.
• Chill. Spread mixture into a parchment paper-lined 8 by 4 loaf pan. Refrigerate for at least 30 minutes to 2 hours, until firm.
• Slice & enjoy. Cut into 18 small squares. Store in the fridge for best texture.

Notes

Net carbs: 2 g

You can watch me make this on my Live Cooking Show on Facebook. 

Nutrition

Serving: 1piece | Calories: 149kcal | Carbohydrates: 9g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 7mg | Sodium: 49mg | Potassium: 12mg | Fiber: 7g | Sugar: 0.1g | Vitamin A: 79IU | Vitamin C: 0.03mg | Calcium: 3mg | Iron: 0.1mg

The post Easy Sugar Free Low Carb Keto White Chocolate Fudge appeared first on Sugar-Free Mom.

The Best Peanut Butter Cookie Dough

This is a classic low carb, keto-friendly fat bomb recipe that’s perfect for anyone transitioning away from a low-fat or Standard American Diet (SAD) and learning to embrace healthy fats again.

These truffles are made with simple ingredients like almond flour, coconut oil or butter, sugar-free chocolate chips, and unsweetened peanut butter for that nostalgic cookie dough texture we all love. 

Just 3 grams net carbs per keto cookie dough truffles. All nutritional information is located at the bottom of this page on the printable recipe card. 

Keto Fat Bombs

Why Classic Keto Works (Why I Had to Adjust in Midlife)

For years, I thrived on a classic keto diet—about 75% fat, 20% protein, and 5% total carbs. It was life-changing. Here’s the post I wrote all about my 6 week results with before and after pics!

Coming from decades of low-fat diet messaging, I finally learned how fat could be fuel instead of something to fear. Recipes like these keto fat bombs were a huge part of that journey because they helped me stay satisfied, reduce cravings, and make a sugar-free lifestyle sustainable.

But when perimenopause hit, everything shifted.

Even though I was eating clean, low carb, and sugar free, I started gaining weight for the first time in years. The same high-fat approach that once worked so well began working against me. My metabolism and hormones needed a new strategy.

The Midlife Macro Method™: A Moderate-Fat, High-Protein Approach

That’s when I created my Midlife Macro Method™ (MMM) — a nutrition approach specifically designed for women in perimenopause and menopause who want to balance hormones, build lean muscle, and maintain a healthy weight without extreme dieting.

In the MMM framework, I still enjoy healthy fats like those in these truffles, but the ratios are more balanced:

• Protein: 40–45% of calories (at least 100g daily)
• Carbs: 30–50g carbs per day
• Fat: 50% on most days, about 50-70 g fat with one higher-fat maintenance day each week

That moderate-fat approach made all the difference.

Within two months, I lost the 15 pounds I had gained during perimenopause—without medication, just by aligning my macros to support my changing hormones.

You can learn more about how I made that shift (and follow my meal plans!) in my new cookbook, Good, Better, Best, which released September 23, 2025. The first two meal plans in the book actually apply this very strategy.

How to Adapt These Chocolate Chip Cookie Dough Truffles for Midlife Macros

If you love these classic keto truffles for a delicious treat, but want to make them Midlife Macro friendly, here are a few easy swaps and adjustments:

• Swap some fat for protein: Replace half the butter or coconut oil with ¼ cup Greek yogurt or cottage cheese to boost protein while keeping that creamy texture.
• Add protein powder or collagen: Mix in 1–2 tablespoons of unflavored whey or collagen peptides to increase protein per truffle.
• Lighten the chocolate coating: Use a thinner drizzle of melted dark chocolate instead of a full dip, or skip it entirely if you want to save fat grams.
• Choose a lighter nut butter: Use powdered peanut butter mixed with water or almond butter to reduce total fat while keeping flavor.

If you want an already-balanced MMM version, try my Peanut Butter Yogurt Bites recipe — high protein, moderate fat, and just as satisfying!

Why These Ingredients Work

• Peanut Butter (or Sunflower Butter): Adds creaminess, flavor, and healthy fats. For nut-free, sunflower butter works beautifully.
• Almond Flour or Sunflower Seed Meal: Creates the cookie dough texture without grains or gluten.
• Butter or Coconut Oil: Provides satiating fat; coconut oil also adds mild sweetness.
• Monk Fruit Allulose Sweetener: A sugar-free option that blends well and stays smooth, unlike erythritol, which can crystallize.
• Sugar-Free Chocolate Chips: Choose brands like Lily’s or Hu that are stevia or allulose sweetened.
• Vanilla Extract & Liquid Stevia: Enhance sweetness without sugar.

These simple, low carb ingredients make the perfect edible cookie dough bites for your freezer stash or to enjoy straight from the fridge when sweet cravings hit.

As many of you all ready know, my youngest son has these allergies and my oldest has a peanut allergy. It’s very easy to sub the peanut butter in these delicious truffles! I’ve successfully made these with sunflower seed butter and both versions are incredibly tasty!

Creating recipes that can accommodate many of us with allergies and those of us who choose to eat sugar-free and low carb for health reasons, is what I strive for here.

Not only is my priority sugar-free recipes, but also I try to make them as  low carb as I can and gluten free since this how I eat on a daily basis and what makes my body feel at it’s best.

My family ate these truffles up in a matter of days! I think they will be a new favorite of yours as well!

Classic keto fat bombs like these easy keto cookie dough truffles are a great way to start your low carb or ketogenic journey — especially if you’re transitioning away from a low-fat or sugar-heavy diet.

But as your body changes, your macros may need to change too. I learned that firsthand in perimenopause, and now I help women do the same through my Midlife Macro Method™ and my new cookbook, Good, Better, Best — where I share the exact strategies and meal plans that helped me lose 15 pounds in 2 months and keep it off.

So, whether you’re enjoying a fat bomb or an MMM-friendly yogurt bite, remember: your nutrition can evolve with your season of life — and it can still be absolutely delicious.

Can I turn this edible keto cookie dough into keto cookies?

While this raw cookie dough is delicious as a sweet treat, it may not work to make keto chocolate chip cookies since I haven’t tested it out myself. I would think you would need raw eggs to make this sugar free cookie dough recipe into actual cookies. 

This recipe was intentionally designed as edible cookie dough, which means the ingredient ratios create a creamy, truffle-like texture rather than a structure that spreads and crisps in the oven to create finished cookies.

How should I store these keto truffles?

Because these are no-bake cookie dough bites, they keep best in an airtight container in the refrigerator for up to 10 days. For longer storage, freeze in a parchment-lined container or bag for up to 3 months.

If you store them in the freezer, let them sit at room temperature for 5–10 minutes before enjoying for the perfect chewy, cookie dough texture.

Can I make them dairy free or nut free?

Absolutely! This recipe was created to be adaptable for allergies and preferences.

• For dairy free: Use coconut oil instead of butter and unsweetened almond or coconut milk.
• For nut free: Swap peanut butter and almond flour for sunflower seed butter and coconut flour.
• For MMM version: Keep the dairy (Greek yogurt or cottage cheese) but lighten the total fat for a balanced macro profile.

You’ll still get a rich, satisfying sugar-free truffle made from wholesome, simple ingredients that keep your sweet cravings in check — no added sugar required.

Sugar-Free Low Carb Peanut Butter Keto Cookie Dough Bites

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Sugar-Free Peanut Butter Cookie Dough Truffles (Low Carb, Keto)

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 24

Calories 168kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 cup peanut butter unsweetened or sunflower seed butter for nut free option
• 1/2 cup butter softened or coconut oil, room temperature or see notes above for MMM™ adapting
• 1/2 cup Monk Fruit Allulose sweetener or another granulated sugar free sweetener
• 2 tbsp almond milk unsweetened or use coconut milk for nut free option
• 1 tsp vanilla extract
• 1 tsp vanilla liquid stevia
• 3/4 cup almond flour or sunflower seed meal for nut free option
• 1/2 tsp salt
• optional: sugar-free chocolate chips like Lily’s Sweets

Outer Coating

• 8 ounces unsweetened baking chocolate I used Ghiradelli
• 1/2 tsp chocolate liquid stevia

Optional: peanut butter drizzle

• 1/4 cup peanut butter unsweetened
• 2 tsp coconut oil melted

Instructions

• In a stand mixer combine the peanut butter, butter and sweetener and blend until smooth.
• Stir in the almond milk, vanilla extract and liquid stevia until combined well.
• Last whisk the almond flour and salt together and blend on low in the stand mixer until everything looks well incorporated.
• If you are using optional chocolate chips, stir them in gently now.
• Scoop 24 portions using a cookie scoop and place onto a parchment-lined cookie sheet. Roll into balls and refrigerate 30 minutes.
• Roll each into a nice round ball and refrigerate for 30 minutes while you make the outer chocolate coating.
• To make the outer chocolate coating, Melt chocolate in 30-second intervals in a glass bowl (or use a double boiler). Once smooth, stir in chocolate liquid stevia and taste for sweetness.

  Dip each truffle into the melted chocolate and return to the parchment paper. Chill until firm.
• Once hardened, if using peanut butter drizzle stir the ingredients together and drizzle over the chocolate coating.
• Keep refrigerated until ready to serve.

Video

Notes

Nutrition Info does not include peanut butter drizzle but does include the needed outer chocolate coating.

3 g net carbs per truffle

This recipe was first published in Feb of 2016.

For those following my Midlife Macro Method™, these sugar-free truffles can easily be adjusted to fit your goals:

• Classic Keto: Full butter or coconut oil = 15g fat per truffle.
• MMM Version: Replace half the butter with Greek yogurt or add protein powder = closer to 8–9g fat and 8–10g protein per truffle.

That’s the beauty of this lifestyle — it’s flexible. Whether you’re following a high-fat keto phase or a moderate-fat, high-protein midlife phase, recipes like these can evolve with you.

 

Nutrition

Serving: 1truffle | Calories: 168kcal | Carbohydrates: 5g | Protein: 4g | Fat: 15g | Saturated Fat: 6g | Cholesterol: 10mg | Sodium: 121mg | Potassium: 78mg | Fiber: 2g | Vitamin A: 120IU | Calcium: 20mg | Iron: 1.8mg

The post Sugar Free Keto Peanut Butter Cookie Dough Truffles appeared first on Sugar-Free Mom.

Quick Easy Paleo Snickerdoodles

I’ve been making no bake recipes for years because, honestly, I prefer cooking to baking. I don’t always have a lot of time for fancy desserts or complicated steps like using a double boiler or oven-proof skillet.

Quick desserts are my favorite kind of desserts. That’s why a no bake truffle like these are such a lifesaver—they look impressive, taste indulgent, and yet take less than 10 minutes of actual prep time.

Why These Fit Into a Low Carb Lifestyle

Each truffle has just 1g net carbs, making them an ideal low-carb dessert or snack. They’re naturally gluten-free, grain-free, and free of refined sugar.

Thanks to the balance of protein powder, healthy fats from nut butter, and low-carb sweetener, these truffles help balance blood sugar while satisfying your sweet tooth. Full nutritional information is located at the bottom of this page on the full printable recipe card. 

As a Certified Nutritional Therapy Practitioner, I designed this recipe to provide not just flavor but also function. Instead of spiking your blood sugar like traditional cookies or candy, these truffles help keep energy steady.

Serving Ideas

• Holiday Parties – Arrange with other fancy desserts like cheesecake bites, snickerdoodle skillet cookies, and cookie dough truffles.
• On the Go – Toss a few in a small bowl or pack them for travel.
• Dessert Platter – Pair with keto snickerdoodle cookies or low carb brownies.
• Gift Giving – Wrap in a small box for a thoughtful, sugar-free holiday gift.

Why You’ll Love These Sugar-Free Paleo Snickerdoodles 

• No Bake – No oven, no stove, no long bake time. Just mix, roll, and coat in chocolate.
• Simple Ingredients – Nut butter, protein powder, monk fruit sweetener, cinnamon, and sugar-free chocolate chips. That’s it!
• Keto & Paleo Friendly – No refined sugar, no gluten, no grains, and absolutely no added sugar.
• Quick & Easy – Takes just minutes to put together. Perfect for when you don’t have a lot of time.
• Portable – Keep them in an airtight container and you’ve got a protein-rich snack ready anytime.

They also make a fabulous holiday season dessert. Imagine a platter of these bite-sized truffles next to your favorite keto snickerdoodle cookies, chocolate bars, or fat bombs—a spread that looks like it took hours, but really was stress-free and quick.

Ingredients You’ll Need

Here’s what goes into these keto snickerdoodles:

• Nut Butter – I used macadamia nut butter, but almond butter, sunflower butter, or another seed butter works too.
• Protein Powder – I prefer vanilla protein powder for sweetness and structure, but you can substitute with fine almond flour or even coconut flour. If skipping protein powder, just add a little extra vanilla extract.
• Low Carb Sweetener – My favorite is Monk Fruit Allulose Brown Sugar Substitute, but any low-carb sweetener works.
• Flavor Boosters – Maple extract, vanilla extract, and cinnamon liquid stevia really give these truffles that nostalgic snickerdoodle taste.
• Cinnamon Sugar Mixture – Classic snickerdoodles always have that cozy cinnamon sugar coating. We recreate it here with a mix of cinnamon and a keto-friendly sweetener.
• Chocolate Chips – I use sugar-free chocolate chips for the coating. Dark chocolate or white chocolate also works. Melt them in a microwave-safe glass bowl or double boiler.

Optional mix-ins: a spoonful of coconut oil for smoother chocolate coating, or a sprinkle of protein powder in the coating for a thicker shell.

Variations and Substitutions

These truffles are versatile and can easily be adjusted to your needs:

• Nut-Free – Use sunflower seed butter or coconut butter instead of almond butter.
• Dairy-Free – Stick with coconut oil, coconut flour, and dairy-free protein powder.
• Flavor Swaps – Add warm spices like nutmeg or pumpkin spice for seasonal flavor.
• Different Coatings – Use dark chocolate, white chocolate, or roll in a cinnamon-sugar mixture instead of dipping.
• Extra Protein – Boost with more protein powder or collagen powder.

Tips for Perfect Keto Snickerdoodle Truffles

Store Properly – In an airtight container at room temperature or in the fridge for up to 2 weeks.

Room Temperature Ingredients – Makes it easier to mix.

Use a Cookie Scoop – Ensures even portions and a prettier end result.

Chill Before Coating – If your dough feels too soft, chill the truffles for 10 minutes before dipping.

More No Bake Truffles You’ll Love

I’ve got plenty of no bake delicious desserts on my website for this time of the year.

Each recipe uses simple ingredients, no refined sugar, and quick steps—proof that dessert doesn’t need to take a long time or a lot of effort.

These No Bake Low Carb Keto Paleo Snickerdoodle Truffles are proof that a healthier lifestyle doesn’t mean giving up dessert. With nutrient-dense whole foods like almond butter, coconut flour, protein powder, and monk fruit sweetener, you can indulge in something that tastes like a classic sugar cookie truffle—without the refined sugar or guilt.

The best thing about them? They fit into almost any dietary restriction: keto, paleo, dairy-free, and gluten-free. And whether you’re making them for the holiday season, your first time baking low carb, or just because you’re craving a quick dessert, these little bites will hit the spot.

So go ahead—grab your cookie scoop, parchment paper, and baking sheet, and whip up a batch of these scrumptious truffles. You’ll fool everyone into thinking you spent hours in the kitchen, when really it only took 5 minutes. That’s my kind of dessert.

• No Bake Raspberry (Dairy Free) Truffles
• No Bake Raspberry Cheesecake Truffles
• No Bake (Dairy Free) Peanut Butter Cookie Dough Truffles
• Red Velvet Cheesecake Truffles
• Mint Chocolate Truffles
• No Bake Lemon Cheesecake Truffles
• Chocolate Pumpkin Truffles
• Chocolate Peanut Butter Fudge Truffles

Keto Paleo Snickerdoodles

Print

Sugar-Free Low Carb Paleo Snickerdoodle Truffles

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 12 truffles

Calories 103kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup macadamia nut butter
• 1/3 cup vanilla protein powder
• 1/4 cup Monk Fruit Allulose brown sugar substitute or another brown sugar sub
• 1/2 tsp maple extract
• 1/2 tsp cinnamon liquid stevia
• pinch salt
• 2 ounces sugar free chocolate chips Outer Coating

Instructions

• Mix the Base-In a large bowl or stand mixer or food processor, combine the nut butter, protein powder (or almond flour), monk fruit sweetener, cinnamon stevia, maple extract, and a pinch of salt. Blend until smooth and dough-like.
• Shape Into Truffles-Use a cookie scoop or small spoon to portion the dough. Roll between your hands until you form a bunch of little truffles, about 12 total. Place them on a parchment paper-lined baking sheet or cookie sheet.
• Melt the Chocolate-In a microwave-safe bowl or double boiler, melt your sugar-free chocolate chips with a teaspoon of coconut oil, stirring until smooth.
• Dip and Coat-Drop each truffle into the melted chocolate, coating fully with the help of a fork. Tap to remove excess chocolate and place back on the parchment paper.
• Set and Store-Let them set in the fridge until the coating hardens. Store in an airtight container at room temperature or refrigerate for longer storage.

Video

Notes

Net Carbs: 1 g

This recipe was first published in September of 2016 and updated with video in September 2018.

I do recommend flavored cinnamon stevia here to really add the flavor of traditional snickerdoodles, but if you don’t have it, use vanilla stevia and add 1/4 tsp of ground cinnamon.

Nutrition

Serving: 1truffle | Calories: 103kcal | Carbohydrates: 2g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Sodium: 13mg | Potassium: 33mg | Fiber: 1g

The post No Bake Low Carb Keto Paleo Snickerdoodle Truffles appeared first on Sugar-Free Mom.

Low Carb Donuts

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

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

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

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

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

Carbs in Traditional Plain Donuts

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

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

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

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

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

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

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

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

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

Can I swap the sesame flour?

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

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

Here’s a quick guideline:

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

Can I swap the sweetener?

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

​Why I Use Two Sweeteners in This Recipe

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

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

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

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

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

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

Why This Recipe Uses Both Baking Powder and Baking Soda

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

Here’s the scoop:

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

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

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

More Low Carb Maple Recipes you might enjoy:

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

Sugar-Free Keto Paleo Maple Tea Donuts

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Sugar-Free Keto Paleo Maple Tea Donuts

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 8 donuts

Calories 121kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Optional Glaze:

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

Instructions

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

Video

Notes

Nutrition Info is without optional glaze.

3 g net carbs

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

Nutrition

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

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

Easy Crock Pot Fudge

This Easy Sugar-Free Fudge recipe is made with just 5 simple ingredients and in the Slow Cooker! You can’t beat an easier dessert for a sweet tooth and for the summer time or for the Holidays!

I originally created this recipe in 2011 before I was even low carb and did use honey. You can use any sweetener you prefer but the full printable recipe on the recipe card below is by far my favorite! It’s Keto, Gluten Free, and completely Sugar-Free so it’s a diabetic-friendly recipe!

Easy Fudge Recipe

Other Easy Desserts for the Holidays that make life less stressful are my Paleo Snowball Cookies, Peppermint Brownie Bark and White Chocolate Fudge and NO Bake Peppermint Bites! 

My family asks for this fudge all year through, not just for the holidays! When I first made this recipe in 2011 it was before Lily’s Sweets created their amazing Sugar-Free Chocolate chips.

My orginial recipe also used carob chips which are naturally unsweetened, but Lily’s Chocolate Chips are the perfect solution for a low carb fudge!

Low Carb Sweeteners

Although I’m not much of a fudge girl, my family loves it! I was inspired to make some after seeing a recipe from Skinny Crock Pot that seemed to be an easy recipe and simple to do and one that wouldn’t involve too much time on my part. 

I adapted the original recipe to eliminate honey and make it with Stevia instead so it didn’t spike my own blood glucose levels.

Although it is a bit sticky to the touch, it IS delicious and everyone who tried it couldn’t believe it was sugar-free and dairy free! Of course you could still use honey or maple syrup, but not having tried it that way I can not comment on taste or texture.

Please note that changing any ingredients from my recipe below will alter the nutritional information on the recipe card. 

A smaller crock pot, 3 or 4 quart will work better than a larger one.  If you plan ahead and have the ingredients ready, you could make this for Christmas now and freeze until your ready to serve!

You could certainly add some chopped nuts within the fudge mixture before spreading into the dish and refrigerating. I will be a favorite sweet treat for the whole family! 

OLD PIC Below from 2011!!!! Above pics are with Lily’s Sugar-Free Chocolate chips.

Can I use fresh coconut milk instead of canned? 

UPDATE: May 2014: Recently I tried this recipe using fresh coconut milk from Silk and it was phenomenal. In fact I think even better than using canned coconut milk and again made with sugar-free chocolate chips as mentioned. A big hit with my entire family!

​​Can I use coconut oil instead of coconut milk?

I would not recommend swapping coconut oil for the coconut milk because it will be quite greasy and not creamy homemade fudge.

Can I use cocoa powder instead of chocolate chips?

No I do not recommend swapping the sugar free chocolate chips with unsweetened cocoa powder because the chocolate chips are sweetened with low carb sweetener so you would need to add quite a lot of sweetener and I think the end result would also be very dry because of the cocoa powder.  

​Can I swap the coconut milk with dairy milk?

Yes you could swap the coconut milk with whole milk if you don’t need the fudge to be dairy free, You could also heavy cream

​Can I use unsweetened chocolate?

You can use unsweetened chocolate if you prefer but you will have to add a significant amount of sweetener to make it taste like a traditional fudge recipe.

Creamy Keto Fudge Recipe

This dairy-free fudge may be sweet enough for you with just the sugar-free chocolate chips.

Typically those who are not on a low carb diet are used to very sweet type dark chocolate fudge, so if you are making this for others I would suggest adding in additional sweetener as I did in the video.

Chocolate Liquid Stevia would be fantastic here but I do love my Vanilla Creme Stevia the best.

This recipe was first published on my blog in December of 2011.

More Easy Keto Fudge Recipes

Keto Cottage Cheese Chocolate Peanut Butter Fudge

Keto White Chocolate Fudge

Keto Peanut Butter Fudge

​Sugar-Free Dairy Free Low-Carb Fudge

Print

Sugar-Free Dairy Free Keto Low Carb Fudge

Prep Time 5 minutes minutes

Cook Time 2 hours hours

Total Time 2 hours hours 5 minutes minutes

Servings 30 pieces

Calories 65kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 2 1/2 cups dairy free sugar-free chocolate chips
• 1/3 cup coconut milk thick cream part, not watery liquid or heavy cream if your prefer
• 1 tsp. pure vanilla extract
• a dash of salt
• 2 teaspoons vanilla liquid stevia (optional)

Instructions

Slow Cooker method

• Scoop just the thick part from the can of coconut milk, save the rest for a smoothie, add chocolate chips, vanilla, optional stevia and salt in a small 3 or 4 quart crock pot.
• Cover and cook on low 2 hours.
• Uncover, turn off and let sit (no stirring please) for 30 minutes to 1 hour.
• Stir well for 5 minutes until smooth.
• Line a one quart casserole dish with parchment paper and spread mixture in. 
• Chill 30 minutes or until firm then slice pieces with a sharp knife. 
• Store low-carb fudge recipe in an airtight container in the fridge for up to 2 weeks. 

Stove Top method

• Add the coconut milk, and sugar free chocolate chips to a double boiler and cook over low heat until melted.

  Stir in sweetener, vanilla extract and salt until smooth. Remove from heat.

  Taste and decide if you need more sweetness. Spread batter into a parchment lined loaf pan. Refrigerate 30 minutes.

Video

Notes

This recipe was first published in December 2011.

Nutrition

Serving: 1piece | Calories: 65kcal | Carbohydrates: 2g | Protein: 1g | Fat: 5g | Saturated Fat: 3g | Potassium: 5mg | Iron: 0.1mg

The post Easy Slow Cooker Sugar Free Low Carb Dairy Free Fudge appeared first on Sugar-Free Mom.