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I originally made this fresh fruit cake recipe for my sister-in-law’s birthday.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.

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

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

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

Instant Low Carb Boiled Egg Ice Cream

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

The secret ingredient? Hard boiled eggs!

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

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

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

Why You’ll Love This Boiled Egg Ice Cream

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

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

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

What Does Egg Ice Cream Taste Like?

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

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

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

And no, it does not taste like eggs.

Ingredients Needed

You only need three simple ingredients:

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

Optional additions:

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

Why Frozen Fruit Works Best

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

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

Some great options include:

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

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

Strawberry Version

Using frozen strawberries provides:

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

Mango Version

Using frozen mango provides:

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

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

Helpful Tips for Success

Use a High-Powered Blender

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

Eat Immediately for Soft Serve

The texture is best right after blending.

It resembles the consistency of fresh soft serve ice cream.

Freeze for Later

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

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

Sweetness Matters

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

Taste before adding anything extra.

Add More Protein

Want even more protein?

Try adding:

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

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

Easy Flavor Variations

Chocolate Protein Ice Cream

Add:

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

Vanilla Bean Ice Cream

Add:

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

Berry Blend

Combine:

• Strawberries
• Raspberries
• Blackberries

Tropical Mango

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

Swaps and Substitutions

Dairy-Free Option

Swap Greek yogurt for:

• Unsweetened coconut yogurt
• Canned Coconut cream, unsweet

Keep in mind that protein will be lower.

Lower Carb Option

Use:

• Frozen strawberries
• Frozen raspberries
• Frozen blackberries

These fruits typically have fewer net carbs than mango.

Frequently Asked Questions

Can I Use Raw Eggs?

I don’t recommend raw eggs in this recipe.

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

Can I Make This Without an Ice Cream Machine?

Yes!

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

Can I Meal Prep This Recipe?

Yes, but the texture is best immediately after blending.

If frozen, allow it to soften before serving.

Does It Taste Like Eggs?

Not at all.

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

Is This Good for Weight Loss?

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

Can I Use a Ninja Creami or Ice Cream Machine?

Absolutely!

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

For a Ninja Creami

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

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

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

For a Traditional Ice Cream Machine

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

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

Which Method Is Best?

Honestly, I prefer this recipe blended and eaten immediately.

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

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

My Favorite Method

For busy days, I simply blend:

• 2 hard boiled eggs
• Greek yogurt
• Frozen fruit

Then enjoy immediately.

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

More High Protein Frozen Treats You’ll Love

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

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

Easy Creamy Instant Low Carb Protein Ice Cream

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Easy Creamy Instant Low Carb Boiled Egg Ice Cream

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

Prep Time 5 minutes minutes

Servings 2 servings

Calories 165kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 1 high powered blender

Ingredients

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

Instructions

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

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

Notes

10 g net carbs

Midlife Macro Approved

Watch me make the mango version on Pinterest! 

Watch me make the Strawberry version on Pinterest.

Nutrition

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

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

Quick Pickle Vegetables

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

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

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

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

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

What Are Quick Pickles?

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

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

Best Vegetables for Quick Pickling

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

Try:

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

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

Ingredients You’ll Need

For the Quick Pickle Brine

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

Optional Flavor Boosters

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

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

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

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

Step 2: Fill the Jar

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

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

• Vinegar
• Water
• Salt
• Pickling spice

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

Step 4: Pour Over Vegetables

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

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

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

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

• Burgers
• Salads
• Tacos
• Lettuce wraps
• Sandwiches

Dill Refrigerator Pickles

Add:

• Fresh dill
• Garlic cloves
• Black peppercorns

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

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

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

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

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

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

Can Quick Pickled Vegetables Support Gut Health?

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

1. They Help You Eat More Vegetables

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

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

2. Vinegar May Support Digestion

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

3. Herbs and Spices Offer Additional Benefits

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

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

4. Pair Them With Fermented Foods

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

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

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

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

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

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

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

Frequently Asked Questions

Can I make quick pickles without sugar?

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

What’s the best vinegar for quick pickling?

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

Can I pickle different vegetables together?

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

Do quick pickles need to be canned?

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

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

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

Are Quick Pickled Vegetables Probiotic?

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

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

Easy Sugar Free Quick Pickled Vegetables

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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.

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.

Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Greek Salad

Goddess Green Salad

Cucumber Dill Salad

Avocado Tomato Salad

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

​Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Print

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

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

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

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.

Sugar Free Dairy Free Keto Peanut Butter Fluff in Minutes

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

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

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

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

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

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

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

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

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

My Midlife Macro Approach

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

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

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

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

• More protein
• Less fat
• Lower calories
• Lower carbs

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

Ingredients Needed

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

Tru-Nut Peanut Butter Protein Powder

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

Unsweetened Cashew Coconut Yogurt

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

Vanilla Stevia

A little liquid stevia sweetens everything perfectly without added sugar.

How to Make Peanut Butter Protein Fluff

​This easy dessert recipe couldn’t be simpler.

Step 1: Add Ingredients to a Large Mixing Bowl

​Combine:

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

Step 2: Mix Until Smooth

​Stir everything together until creamy and smooth.

Step 3: Taste and Adjust

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

Step 4: Enjoy Immediately

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

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

Frequently Asked Questions

Can I Use Real Peanut Butter?

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

• Fat
• Calories
• Carbs

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

What Can I Swap for Peanut Butter Protein Powder?

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

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

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

Can I Use Dairy Yogurt Instead?

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

• Greek yogurt
• Plain yogurt
• Cottage cheese blended smooth

Greek yogurt would make this even higher in protein.

What Sweetener Can I Use?

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

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

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Print

Dairy Free Low Carb Keto Peanut Butter Protein Fluff

Prep Time 5 minutes minutes

Servings 4 servings @ 1/2 cup

Calories 139kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional Toppings

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

Instructions

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

Notes

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

Midlife Macro Approved

Video tutorial on Pinterest Here. 

Nutrition

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

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

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.

Homemade Pico de Gallo Recipe

Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa is a versatile condiment served in Mexican cuisine to enjoy with tortilla chips, fish tacos, fajitas and many other proteins.

Authentic pico de gallo is made with Roma tomatoes, white raw onion or yellow onion, fresh cilantro, jalapeno peppers and fresh lime juice.

The main difference between a store bought classic salsa in a jar and this raw salsa is that a good pico de gallo is an uncooked salsa. Chunky salsa in a jar is usually a cooked salsa.

You will never want store bought salsa again after trying this delicious pico de gallo!

White Onion versus Red Onion

Traditional pico de gallo recipe usually includes fresh white onion since it has a stronger bite than using red onion, but it can be harder to digest for some people, like myself, so red onion was my preference for this classic Mexican salsa.

Which Fresh Tomatoes are Best

When in season look for the best ripe tomatoes you can find at your local farmers market or grocery store. I found large Beefsteak tomatoes, but the classic recipe uses Roma tomatoes.

Fresh plum tomatoes or even cherry tomatoes would also be delicious.

Fresh Ingredients

Fresh Tomatoes– ripe red tomatoes (plum, cherry, Roma, Beefsteak)

Jalapeno pepper– jalapeno peppers are tolerable for most people as far as spice, but if you and your family really love spicy, serrano peppers would be great.

Fresh Garlic

Fresh limes

Fresh chopped cilantro

Cumin

Salt and pepper

How to Make Easy Pico de Gallo

Please view the recipe card at the bottom of this blog post for the exact ingredients and ability to print as well.

Seriously one of the easiest recipes you will ever make. Once you dice up the simple ingredients needed, you simply add them all to a medium bowl and toss together.

For best flavor and to allow the ingredients to marry, allow to chill in the refrigerator for 2-3 hours.

How to Customize This Low Carb Pico de Gallo

One of the best things about this easy pico de gallo recipe is how customizable it is. You can easily adjust the ingredients based on your taste preferences or dietary needs.

• For a milder version, reduce or omit the jalapeño peppers
• For more heat, swap in serrano peppers or leave the seeds in
• Add diced avocado for a creamy twist
• Mix in chopped cucumber for a refreshing, hydrating variation
• Add a pinch of smoked paprika for a subtle smoky flavor

This makes it perfect for anyone following a keto diet, low carb lifestyle, or sugar-free way of eating.

​Can You Make Pico de Gallo Ahead of Time?

Yes, but for the best flavor and texture, pico de gallo is best enjoyed within 24–48 hours.

If making ahead:

• Store in an airtight container in the refrigerator
• Drain excess liquid before serving if needed
• Add a squeeze of fresh lime juice before serving to brighten the flavor

Because this is a fresh salsa recipe, it will soften over time, but the flavor will continue to develop.

How to Serve Pico de Gallo

My favorite way to enjoy pico de gallo is with my low carb nacho tortilla chips, but I also love making burrito bowls using cauliflower rice, shredded chicken, avocado, sour cream and this fresh salsa recipe on top.

You can serve this chilled from the fridge or allow to sit a room temperature, it’s personal preference.

More Mexican dishes to serve with the best pico de gallo:

Instant Pot Chicken Tacos

Taco Soup

Chicken Carnitas

Instant pot Barbacao

Storage

Store leftover pico in an airtight container in the refrigerator for up to 2 days.

Health Benefits of Fresh Pico de Gallo

This healthy pico de gallo recipe isn’t just delicious—it’s packed with nutrients from fresh, whole ingredients.

• Tomatoes are rich in antioxidants like lycopene, which may support heart health
• Cilantro contains compounds that may help support detoxification
• Lime juice provides vitamin C and supports immune health
• Onions and garlic contain beneficial sulfur compounds that may support metabolism and overall wellness

Because this is a raw, uncooked salsa, you’re getting the maximum nutritional benefit from each ingredient.

Common Mistakes to Avoid

If you’ve ever made pico de gallo that didn’t turn out quite right, here are a few common mistakes to avoid:

• Using unripe or flavorless tomatoes
• Cutting ingredients too large or unevenly
• Skipping the resting time
• Adding too much lime juice (it should enhance, not overpower)
• Over-salting too early

Keeping these simple tips in mind will help you create the best homemade pico de gallo every time.

Easy Pico de Gallo Recipe

Print

Easy Pico de Gallo (Keto, Low Carb, Gluten Free)

Prep Time 9 minutes minutes

Servings 9 @ 1/3 cup

Calories 17kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 2 cups diced fresh tomatoes Roma or see notes above
• 1/2 cup diced red onion
• 1/4 cup fresh cilantro chopped
• 1 tbsp jalapeno pepper seeds removed, minced
• 1 fresh lime juiced
• 2 cloves garlic minced
• 1/2 tsp cumin
• 1/4 tsp salt
• 1/8 tsp pepper

Instructions

• Place all the ingredients into a medium bowl and toss together. Taste and adjust salt and pepper if needed. Refrigerate for 2-3 hours before serving.

Notes

Net Carbs: 3g per 1/3 cup serving

This post was first published in August 2022.

Nutrition

Serving: 1@ 1/3 cup | Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 87mg | Potassium: 155mg | Fiber: 1g | Sugar: 2g | Vitamin A: 492IU | Vitamin C: 10mg | Calcium: 13mg | Iron: 0.3mg

The post Easy Gluten Free Low Carb Keto Pico De Gallo Recipe appeared first on Sugar-Free Mom.

Low Carb Sponge Cake

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

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

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

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

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

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

From Failed Angel Food to Perfect Cake

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

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

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

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

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

Why This Keto Sponge Cake Recipe Works

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

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

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

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

Texture, Storage & Next Day Results

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

Guess what? It tasted even better the next day.

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

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

Tips for Success (Don’t Skip These!)

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

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

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

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

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

Ingredient Notes & Easy Swaps

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

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

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

Serving Ideas

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

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

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

Tools to Make Keto Sponge Cake

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

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

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

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

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

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

Sugar-Free Keto Low Carb Sponge Cake

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Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 0.9g

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

Nutrition

Serving: 1slice | Calories: 107kcal | Carbohydrates: 1.9g | Protein: 7.3g | Fat: 7.1g | Saturated Fat: 2.9g | Cholesterol: 145mg | Sodium: 133mg | Fiber: 1g

The post Sugar Free Gluten Free Low Carb Keto Sponge Cake 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

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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.

Keto Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Low Carb Clafoutis is made in a blender to make it super simple and quick to make.

It’s so comforting, creamy and bursting with fresh berries. At just 3 grams of net carbs per serving it’s a comforting keto sweet treat that won’t send your blood sugar levels soaring! Perfect for those on a ketogenic diet!

WHAT IS A CLAFOUTIS?

Clafoutis is a baked traditional French dessert that is very simple to make and is elegant to serve to guests any night of the week. It’s a cross between a custard and a flan.

Traditional clafoutis uses regular flour and fresh cherries as the fruit, but other fresh fruit, like fresh raspberries, wild blueberries, fresh blackberries and even peaches would work nicely. 

The flan-like batter is essentially made with eggs and heavy cream and could be enjoyed for breakfast or dessert. It whips up so easily in the blender and then you just pour batter into your shallow dish to bake, you will wonder why you’ve never attempted this fantastic recipe before!

DO YOU EAT CLAFOUTIS COLD? 

You can eat this sugar free clafoutis cold topped with some delicious keto yogurt or sugar free whipped cream and more berries if you like. Typically it is a dessert that is served lukewarm.

You could make this ahead of guests coming over and leave out of the oven on the counter for about 15-20 minutes to cool slightly.

My preference is cold since that’s how I enjoy custard type desserts. This keto clafoutis will firm up a bit once refrigerated. I say serve it the way you want, warm or cold, it’s absolutely delicious either way!

LOW CARB FRUIT OPTIONS FOR CLAFOUTIS

While raspberries are one of the best keto-friendly fruits, you can easily customize this recipe with other low carb fruits:

• Blackberries
• Strawberries (sliced)
• Blueberries (in moderation)
• Chopped peaches (for a slightly higher carb option)

Keeping fruit portions moderate helps maintain the low carb and keto-friendly macros, especially if you’re following a ketogenic or midlife macro approach.

HOW TO MAKE CLAFOUTIS

You can whip this dessert up in no time at all. Just 5 minutes to prep and 25 to bake!

• Start by preheating the oven to 375 degrees F.
• Grease a 9-inch gratin dish or a 10-inch flan dish or ceramic pie dish with butter.
• Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
• Scatter fruit, about half  of the raspberries into the pie plate. Pour the batter over the berries and then top with the rest of the berries pressing them into the batter.
• Bake for about 25 minutes until almost set, but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
• Serve with a dusting of powdered sweetener and/or  serve with sugar free whipped cream, Greek yogurt or coconut yogurt.

TIPS FOR THE BEST KETO RASPBERRY CLAFOUTIS

To make sure your sugar free clafoutis turns out perfectly every time, here are a few simple tips:

• Use fresh or frozen raspberries: Fresh raspberries hold their shape best, but frozen can work—just don’t thaw them first or they may release too much moisture.
• Don’t over blend the batter: Over blending can incorporate too much air and affect the custard texture.
• Watch the center: The key to a perfect clafoutis is removing it when the center still has a slight jiggle. It will continue to set as it cools.
• Use a shallow dish: A wide, shallow baking dish helps the custard cook evenly and gives you that classic clafoutis texture.
• Let it rest before serving: Even if you prefer it warm, letting it sit for 10–15 minutes helps it firm up and slice more cleanly.

TOOLS NEEDED TO MAKE KETO CLAFOUTIS

Just two kitchen gadgets needed for this easy comforting keto treat!

1. Ceramic 10 inch pie dish A ceramic custard or flan pie dish or tart pan will hold its heat better than a metal pan. You could also use a glass pie dish or even a cast iron skillet though I have not tested this recipe using either so the baking time might vary. 
2. High powered blender will get the job done well and quickly. 

WHAT IS THE TEXTURE OF A CLAFOUTIS? 

The texture if this sugar free clafoutis is a cross between a custard and a flan. If you refrigerate it rather then eat it lukewarm, it will become firmer and more flan like. If you eat it warm right out of the oven, it will be more custard like.

If you like a soft center, do not over bake and take it out of the oven when the center is still jiggly. If you want a firmer texture, bake an additional 5 minutes and allow to cool then refrigerate for a couple of hours or overnight. 

SWAPS AND SUBSTITUTIONS

This easy keto clafoutis is very versatile and can be adapted based on what you have on hand:

• Dairy-Free Option: Use full-fat canned coconut milk instead of heavy cream and coconut oil instead of butter.
• Nut-Free Option: Swap almond flour for coconut flour (as listed in the recipe), but note coconut flour absorbs more liquid use only 1/4 cup.
• Sweetener Options: Monk fruit allulose blend gives the best texture, but you can use powdered erythritol or allulose alone.
• Flavor Variations: Add almond extract instead of vanilla, or a pinch of cinnamon for a warm flavor twist.

Can I make this ahead of time?

Yes! This clafoutis is perfect for making ahead. Store in the fridge and serve cold or gently reheat.

Why is my clafoutis watery?

Too much moisture from fruit (especially frozen) or underbaking can cause this. Make sure to bake until just set and avoid thawed frozen fruit.

Can I freeze clafoutis?

Freezing is not recommended as it changes the custard texture.

HOW TO STORE CLAFOUTIS

If you do have any left overs, which is highly unlikely, but if you do, you will need to cover the pie pan with parchment or plastic wrap and refrigerate.

It can be stored in the refrigerator for up to 3 days. I do not recommend freezing this. You can reheat in a 300 degree F oven until warm.

This delicious, now keto, baked French dessert is a great recipe for curbing your sweet tooth!

EASY SUGAR FREE KETO CLAFOUTIS 

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Easy Keto Blender Raspberry Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Raspberry Clafoutis is made in a blender to make it super simple and quick to make.

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Servings 6 serving

Calories 315kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 teaspoon butter to grease pan or coconut oil
• 1 cup raspberries fresh (or 150g)

Batter

• 3 large eggs
• 7 ounces heavy cream (or 200ml) or canned coconut milk
• 4 tablespoons butter melted or coconut oil
• 3/4 cup almond flour (or 75g) or 1/4 cup coconut flour
• 1/4 teaspoon xanthan gum
• 5 tablespoons Monk Fruit Allulose confectioners (or powdered allulose) (or 50g)
• 3/4 teaspoon baking powder
• 1 tsp vanilla extract
• 1 tsp lemon zest optional

Instructions

• Preheat the oven to 375F / 190C /170 fan.
• Grease a 24 cm flan dish or a 10 inch diameter pie dish with butter.
• Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
• Spread 2/3 of the raspberries on the base. Pour over the batter and then top with the rest of the berries pressing them into the batter.
• Bake for about 25 minutes until almost set but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
• Option to dust on powdered sweetener and serve with whipped cream, Greek yogurt or coconut yogurt.
• Storage: In the fridge for up to 3 days.

Video

Notes

 3 g Net Carbs

This recipe was first published in June 2021.

Nutrition

Serving: 1serving | Calories: 315kcal | Carbohydrates: 6g | Protein: 6g | Fat: 29g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 115mg | Sodium: 112mg | Potassium: 118mg | Fiber: 3g | Sugar: 1g | Vitamin A: 396IU | Vitamin C: 5mg | Calcium: 73mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Raspberry Clafoutis appeared first on Sugar-Free Mom.

Why This is the Best Keto Lemon Cake

If you’ve been struggling to find a keto lemon cake that actually tastes like a real bakery dessert, this is the one.

It’s soft, light, full of fresh lemon flavor, and layered with a creamy filling that makes every bite feel indulgent, without going off track.

This isn’t just another lemon cake recipe-it’s one that truly delivers on texture and flavor, even for those not following a keto diet.

You get that classic lemon cake experience without the heaviness or dryness that can sometimes happen with coconut flour recipes.

What makes it stand out:

• Soft, fluffy coconut flour cake batter
• Bright lemon flavor from fresh lemon juice and lemon zest
• Creamy mascarpone filling (similar to a light cream cheese frosting)
• Buttery crumb topping that bakes golden brown
• Just 4g net carbs per slice

This is the kind of cake that gets rave reviews, even from non-keto friends and family.

Italian Cream Cake vs Italian Lemon Cream Cake

Here’s something that might surprise you…

Traditional “Italian Cream Cake” isn’t actually Italian.

Growing up in an Italian family, with my father from Sicily and my Nonna born and raised in Italy, we never once had that version of a cream cake. The one you often see-with coconut, pecans, and a yellow cake base, actually comes from the Southern United States.

But this Italian Lemon Cream Cake is the one my family fell in love with.

It’s light, fresh, and centered around simple flavors—lemon, cream, and a delicate cake texture. It reminds me much more of the desserts you’d expect from an Italian kitchen: not overly sweet, but beautifully balanced and elegant.

When my parents would take us to Olive Garden they discovered this Italian Lemon Cream Cake and then for every holiday or family party, would purchase one to enjoy together.

The origin of this Italian Lemon Cream Cake is also not one found in Italy, but with a lemon mascarpone filling, lemon flavored yellow cake and butter crumb topping, this is more Italian than any other version you’ll try. 

How to Make a Keto Italian Lemon Cream Cake

This recipe comes together in three simple parts, and once you understand the flow, it’s much easier than it looks.

Cake Batter

The base of this cake uses a coconut flour mixture, which keeps it nut free while still giving structure and softness when done correctly.

I adapted my fabulous Coconut Flour Muffin recipe to create this perfectly, nut free, keto yellow layer cake!

Making an easy zingy, lemony, creamy filling wasn’t hard at all. The biggest issue for some is your choice of keto sweetener to use.

Because coconut flour absorbs a lot of liquid, the combination of eggs, sour cream, butter, and heavy cream is essential. This is what creates that moist, tender crumb instead of a dry texture.

Key ingredients in the cake:

• Coconut flour
• Monk fruit allulose sweetener
• Sour cream
• Heavy cream
• Eggs
• Lemon extract

Lemon Cream Filling

The filling is where this cake really shines. It’s creamy, light, and full of lemon flavor without being overpowering.

It blends together into something that tastes like a cross between whipped cream and a soft cream cheese frosting.

You’ll use:

• Mascarpone cheese (or cream cheese)
• Monk fruit allulose
• Lemon juice + lemon zest
• Heavy whipping cream

Butter Crumb Topping

This simple topping adds texture and that bakery-style finish that makes this feel like a keto home bakery dessert.

Made with cold butter and coconut flour, it bakes into a lightly crisp, golden brown crumble that contrasts perfectly with the soft cake layers.

Best Sweeteners for This Recipe (Updated)

Over the years, I’ve tested a lot of sweeteners, and I no longer use Swerve in my recipes.

For this cake, the best results come from:

• Monk fruit allulose blend (confectioners)
• Liquid lemon stevia (optional, to enhance sweetness)

This combination avoids the cooling effect and gives a smoother, more natural sweetness. If you’re adjusting sweetness levels, always start small, taste, and adjust as needed.

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My Keto Sweetener Guide and Conversion Chart is written from my vast experience with experimenting with all these sweeteners.

You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.

You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking. 

Tools to make an Italian Lemon Cream Cake

KitchenAid Mixer– Using both the paddle attachment for the cake ingredients and then using the whisk attachment to create a fluffy mascarpone filling, this mixer is my best friend!

Food Processor– The Butter Crumb topping is literally made in minutes with nice, cold butter, pulsing it in the food processor. You would have to cut the butter into the coconut flour for quite some time to create the same crumb topping effect. 

Spring Form Cake Pans-Spring form pans are one of the best kinds of cake pans, helping you easily remove delicate cakes without destroying the cake. I use two-9-inch spring form pans for this recipe. 

Ingredient Swaps 

If you’re missing an ingredient or need to make adjustments, here are the best swaps that still keep the texture and flavor on point.

Coconut Flour Substitutes

Coconut flour is very absorbent, so substitutions need to be done carefully.

• Do not swap 1:1 with almond flour
• If using almond flour:
  • Use about 3–4 times more
  • Reduce liquid slightly

Mascarpone Cheese Swap

If you don’t have mascarpone, you can still make this work beautifully.

• Cream cheese (full fat)
• Dairy-free cream cheese alternative

This will create a slightly tangier flavor but still a creamy, delicious filling.

Sour Cream Substitutes

Sour cream helps create moisture and richness in the cake.

Good alternatives include:

• Full-fat Greek yogurt
• Coconut cream (for dairy-free)
• Labneh

Xanthan Gum vs Glucomannan

Both help bind and stabilize the cake.

• Xanthan gum → more common, reliable structure
• Glucomannan → natural fiber, very powerful thickener
• Use one or the other—not both.

Xanthan gum is a common food additive that helps to thicken and stabilize foods, especially baked goods that are gluten free. It’s provides that texture that gluten would have provided.

It’s a soluble fiber that your body doesn’t breakdown and can’t digest so it doesn’t provide any calories or carbs. Some people don’t like to use it because it is a sugar derived typically from corn. If you’re not a fan of using xanthan gum, glucomannan is the next best choice.

Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form.

Because of its ability to soak up liquids, it is an impressive thickener and emulsifier. If you’ve never heard of it before, maybe you’ve tried shiritaki noodles? It is the main ingredient for those noodles and has very little carbs and calories. Either of these will work well in this recipe.

Helpful Tips for Best Results

Getting the texture right with a keto cake is all about the little details.

• Bring all ingredients to room temperature
• Don’t overmix the cake batter
• Use fresh lemon juice for the best lemon flavor
• Let the cake cool completely before assembling
• Store in an airtight container in the fridge

Serving Ideas

This cake is beautiful enough to serve as a whole cake for special occasions, but you can easily dress it up or keep it simple depending on your needs.

• Top with fresh berries
• Light dusting of powdered monk fruit
• Serve as a naked cake (skip sides if preferred)
• Add extra lemon zest on top for presentation

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent.

It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free.

Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

All my Italian family absolutely loved this copycat version of the Olive Garden Italian Lemon  Cream Cake! I enjoyed this for my birthday and would make it and take it to any party with non keto friends! It’s a show stopper! Enjoy! 

 Low Carb Italian Lemon Cream Cake (Keto, Nut Free)

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Keto Nut Free Italian Lemon Cream Cake

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent. It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free. Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Servings 16 servings

Calories 335kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

• 1 cup coconut flour
• 1/2 cup Monk fruit Allulose confectioners
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 teaspoon glucomannan or xanthan gum
• 1/2 cup sour cream
• 1/2 cup butter softened
• 1/2 cup heavy cream
• 1 teaspoon lemon extract
• 1/2 teaspoon lemon liquid stevia
• 6 large eggs

Filling

• 8 ounces mascarpone cheese or cream cheese, softened
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 cup heavy cream

Butter Crumb Topping

• 1/2 cup coconut flour
• 1 teaspoon lemon juice
• 1/3 cup Monk Fruit Allulose confectioners
• 1/4 teaspoon vanilla liquid stevia
• 1 stick butter cold, cut into pieces or 1/2 cup

Instructions

Cake

• Preheat oven to 350 degrees F. Grease two 9 inch spring form pans and set aside.
• Whisk together coconut flour, Sweetener, baking soda, powder, salt and glucomannan or xanthan gum. Set aside.
• To a stand mixer or use an electric hand mixer and a large bowl, add wet ingredients-the sour cream, softened butter, heavy cream, lemon extract and stevia and blend until combined. Add one egg at a time until combined. Pour in half the dry ingredients and blend until well combined. Add remaining dry ingredients until nicely incorporated.
• Pour cake batter evenly into each cake pan. Bake for 25 -30 minutes or until a toothpick in center comes out clean. Allow to cool 5 minutes then use a butter knife to loosen all around the edges of the cake. Allow to cool completely before removing the sides of the spring form pan.

Filling

• Place all the ingredients, except the heavy cream, into a clean medium bowl or stand mixer and blend until smooth using the paddle attachment. Taste and adjust sweetener if needed.

  Pour in the heavy cream with the whisk attachment, whisk on medium high until nice and smooth and thickened. Set aside in the refrigerator until the cake is cooked and cooled.

Butter Crumb Topping

• Place the dry ingredients into a food processor and process to combine. Add in cold butter. Pulse until crumbs form. Do not over process. Set aside.

Assemble

• Place one cake layer on your serving plate. Spread about 3/4 of the filling onto the cake, saving 1/4 of filling for the top layer.

  Place the second cake layer over the filling. Spread the remaining filling over the top.

  Carefully using your hands, sprinkle over the crumb topping over the top of the cake and sides, pushing lightly into the cake. Keep refrigerated until ready to serve.

Video

Notes

Net Carbs: 4g

This recipe was published first in January 2020 and updated in April 2021. 

Nutrition

Serving: 1serving | Calories: 335kcal | Carbohydrates: 8g | Protein: 6g | Fat: 31g | Saturated Fat: 19g | Cholesterol: 158mg | Sodium: 282mg | Potassium: 81mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1040IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 1mg

The post Sugar Free Low Carb Keto Italian Lemon Cream Cake appeared first on Sugar-Free Mom.

Low Carb Keto Custard

You can’t go wrong when it comes to custards! Easily made low carb and sugar-free and a perfect way to enjoy a luscious and creamy, but light dessert anytime. 

If you’ve seen my Pumpkin Custard recipe or even my Apple Custard recipe you had to know this one was coming right?

Made specifically for those who wanted a protein packed but dessert like treat and one to be enjoyed without guilt any day of the week!

With some added natural protein powder you’ve got a snack that actually could be eaten for breakfast if you so choose, it’s that healthy!

Cinnamon and vanilla are a match made in heaven to me, but of course this recipe is completely versatile and any flavors or spices can be subbed to your hearts content.

How to Make This Keto Vanilla Custard Dairy-Free (and Still Creamy!)

This keto egg custard is one of those classic desserts that feels indulgent but is actually made with simple, whole food ingredients.

Traditionally, regular custard uses heavy cream, but if you’re dairy-free or just looking to lighten things up, there are some easy swaps that still give you that velvety texture and rich flavor.

To make this a dairy-free keto vanilla custard, use a combination of full-fat coconut milk with the almond milk and replace the vanilla whey protein powder with a dairy free option.

Coconut milk will give you that creamy custard consistency thanks to its healthy fats, while almond milk can help lighten it slightly if you prefer a less rich result.

👉 My favorite combo:

• 2 cups coconut milk
• 1 cup unsweetened almond milk

This keeps the custard creamy without being too heavy, making it perfect for those following my Midlife Macros™ approach.

This recipe make  6 wonderful servings or make into one larger pie dish if you like and serve topped with Dairy Free Whipped Cream!

Key Tips for the Best Low Carb Keto Custard Recipe

Making homemade custard is simple, but a few small details make all the difference between good and the most delicious custard.

1. Use Room Temperature Eggs

Using whole eggs or just egg yolks at room temperature helps create a smooth cream mixture and prevents curdling.

2. Don’t Skip the Water Bath

A water bath (placing your individual ramekins in a casserole dish filled with boiling water) ensures gentle, even cooking. This prevents sudden temperature changes that can ruin that creamy texture.

3. Low and Slow is Key

Bake at medium-low heat to achieve that classic creamy custard consistency. High heat can cause the eggs to scramble instead of setting properly.

4. Strain for a Silky Finish

Pour your mixture through a mesh strainer into your ramekins to remove any cooked egg bits and ensure a perfectly smooth result.

Protein Boost Option (Midlife Macro Friendly!)

If you want to increase the protein even more and make this even more satisfying, you can add an additional scoop of your favorite clean protein powder.

• Add and additional scoop protein powder to the warm cream mixture
• Blend well to avoid clumping

This turns it into an even higher protein low carb egg custard that fits beautifully into your daily macros.

Flavor Variations You’ll Love

This keto vanilla custard is a perfect base recipe, but you can easily customize it:

• Want a crunchy top? Sprinkle some low carb brown sweetener on top and lightly torch it for a crème brûlée-style crunchy top.
• Add a little bit of nutmeg on top before baking (if you’re a fan of nutmeg!)
• Top with fresh berries or a mix of fresh raspberries after chilling
• Sprinkle a touch of sea salt for a sweet-salty finish

 How Do You Know It’s Done?

The custard is ready when:

• The center is just slightly jiggly
• A knife inserted near the center comes out mostly clean
• Or it coats the back of a spoon

Total baking time is typically approximately 30–40 minutes, depending on your oven and ramekin size.

Storage & Meal Prep

This recipe is perfect for built-in portion control when made in individual ramekins.

• Store in an airtight container in the fridge
• Best enjoyed within 3–4 days
• Cover with plastic wrap to prevent a skin forming on top of the custard

For only 1 gram of carbs and 87 calories each, you could indulge in more than one!

• If you don’t have vanilla stevia in liquid, just use plain liquid stevia or powdered is fine too.
• Check out my adaption of this: COFFEE CUSTARD!!

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Easy Sugar Free Low Carb Keto Protein Custards

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 custards

Calories 124kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups skim milk
• 1 cup whole milk
• 4 eggs
• 1 scoop vanilla whey protein powder
• 2 teaspoons vanilla extract
• 1/4 teaspoon salt
• 1 teaspoon vanilla stevia
• 1/2 teaspoon cinnamon or nutmeg

Instructions

• Preheat oven to 350 degrees.
• Heat milk until very hot, steaming but not boiling.
• In a stand mixer, beat eggs, protein powder, vanilla extract, stevia, and salt until blended.
• Slowly stir some hot milk into egg mixture to temper it then pour in the rest gradually.
• Grease or spray 6 ramekins and pour egg custard mixture evenly into each dish.
• Place ramekins in a 9 by 13 baking dish.
• Sprinkle cinnamon or nutmeg over each custard and place dish in the center of the oven.
• Pour hot water into 9 by 13 baking dish until it reaches half way up the sides of the ramekins.
• Bake 25-30 minutes then remove from water bath to cool on a wire rack for 10 minutes.
• Enjoy warm or refrigerate.

Notes

This recipe was first published in February 2014.

Midlife Macro Approved

Nutrition

Serving: 1custard | Calories: 124kcal | Carbohydrates: 7g | Protein: 13g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.05g | Monounsaturated Fat: 0.3g | Cholesterol: 7mg | Sodium: 171mg | Potassium: 199mg | Sugar: 6g | Vitamin A: 232IU | Calcium: 158mg | Iron: 0.002mg

The post Easy Sugar Free Low Carb Keto Vanilla Protein Custard appeared first on Sugar-Free Mom.

Sugar Free Girl Scouts Thin Mints Recipe

These are the classic girl scout cookies but made for anyone on a sugar free diet, low carb diet or keto diet!

Traditional thin mints are sugar filled and high carb and definitely a downfall for those who can’t resist temptation when Girl Scouts are at every grocery store selling their famous cookies.

Don’t give in my friends! These will most certainly spike your blood sugar and cause serious sugar cravings for more! It’s not worth it.

The reason you can make this a sustainable way of life is when you never feel like you are missing out on anything and this recipe is the most perfect way to feel satisfied and not deprived.

But now, you don’t have to give in to temptation because we’ve created the best keto classic girl scout cookie copycat using amazing low carb ingredients for perfectly delicious sugar free thin mint cookies easily made at home!

Easy Sugar Free Thin Mint Cookie Recipe

These Low Carb Keto Homemade Thin Mints are soft on the inside and crisp chocolate cookie on the outside.

Made with an almond flour center, you get a nice mix of vanilla and a mild hint of peppermint flavor and cocoa powder in the center and in the melted chocolate coating, too.

Crisp mint chocolate cookies perfectly dunk-able and the best crispy little cookies with a minty flavor!!

Make the batch the next time a craving hits or it’s girl scout cookie season! Enjoy one or two then freeze the rest for when that craving hits. Place in the fridge to defrost a bit or sit on the counter to come to room temperature and enjoy whenever you need a quick chocolate fix!

Simple Ingredients for Sugar Free Thin Mints

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

Ingredients

Cookies

almond flour

cacao powder or cocoa powder could be used

salt

 unsalted, room temperature butter 

Allulose granulated

large egg white

vanilla extract

peppermint extract

Chocolate Coating

sugar free chocolate chips or bars or a dark high quality chocolate, 85% (We used Lily’s dark chocolate chips)

coconut oil

peppermint extract

How to Store

Place cookies in an airtight container and store in the fridge for 5 days. You can also freeze for up to 3 months.

What Sugar Free Chocolate Chips should I use?

I use two low-carb chocolate brands that use stevia and monk fruit. If you like stevia, Lily’s have a delicious sugar free milk chocolate chips or Lily’s dark chocolate chips, though this brand does also contain a small amount of erythritol. 

The other brand I use is Choczero sweetened with Monk Fruit and is just as good but doesn’t melt as well as the Lily’s brand, but still tastes great!

How to Make Sugar Free Chocolate Coating

Combine the chocolate, oil, and extract in a glass bowl and set over a pan of simmering water. Stir regularly and allow to melt.

Dip each cookie in melted chocolate using a fork to turn and allow the excess to drip off.

Place on a parchment lined baking tray and place in the fridge to set for about 15 minutes.

Can I swap Almond Flour with Coconut Flour?

No almond flour and coconut flour can not be evenly swapped in recipes. Coconut flour is dense and requires more eggs and liquid and less flour. 1/3-1/4 cup coconut flour is about equal to 1 cup almond flour.

How can I make these low carb cookies nut free?

To make this thin mint recipe nut free, simply swap the almond flour with sunflower seed flour in the same amount. If you have sunflower seeds you can grind them yourself in a food processor to make your own flour.

Can I make this recipe dairy free?

Yes to make this recipe dairy free swap the butter with coconut oil. I recommend using refined coconut oil because it has no taste and your thin mint cookies will not have any coconut flavor.

Can I use a different low carb sweetener?

Yes if you can’t find Allulose, you can swap it with another low carb sweetener you like. Use my Sweetener Guide and conversion chart to decide how much to use.

More Keto Cookie Recipes

Keto Macaroons

Chewy Sugar Free Chocolate Chip Cookies

Keto Cream Cheese Cookies

Sugar Free Low Carb Pecan Snowballs

Sugar Free Peanut Butter Blossoms

Copycat Keto Tagalongs

Homemade Keto Thin Mints

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Low Carb Keto Thin Mints

The ultimate girl scout cookie! These Low Carb Keto Mint Thins are soft on the inside and crisp on the outside. Made from an almond flour center, you get a nice mix of vanilla and a mild hint of mint in the center and in the chocolate, too. Perfectly dunkable and ultimately moorish! Enjoy!

Prep Time 15 minutes minutes

Cook Time 12 minutes minutes

Servings 18 cookies

Calories 136kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cookies

• 1.5 cups almond flour
• 1/4 cup cacao powder
• 1/4 teaspoon salt
• 1/2 cup unsalted butter softened
• 1/3 cup Allulose granulated
• 1 large egg white
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon peppermint extract

Chocolate Coating

• 6 ounces sugar free chocolate roughly chopped
• 1/4 teaspoon coconut oil
• 1/4 teaspoon peppermint extract

Instructions

Cookies

• Add the dry ingredients; almond flour, cacao powder and salt to a mixing bowl. Stir to combine.
• In a separate bowl, whisk the butter and sweetener together with an electric whisk on medium speed until smooth and creamy, about 2 minutes.
• In another clean mixing bowl, whisk the egg white until fluffy.
• Add the vanilla and peppermint to the butter mix and gradually add the almond flour mix in 1/2 cup amounts, whisking with an electric whisk until just combined. Gently whisk in the egg whites.
• Roll the dough between two layers of parchment paper (about 1/4 inch thick) and place in the freezer for 15 minutes.
• Preheat the oven to 350°F. Line two baking sheets with parchment paper. 
• Remove the top layer of parchment paper and cut circles using a 2-inch cookie cutter.

  Place the cut cookies on the prepared baking sheets with a 1 inch space between them. Re-roll the scraps of dough to make more cookies. If the dough becomes too soft just place back in the freezer as this makes it easier to cut.
• Bake for 11 – 12 minutes. They still should be a little soft coming out of the oven as they will firm up as they cool. Allow to cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.

Chocolate Coating

• Using the double boiler method so the melty chocolate doesn't get scorched, combine the chocolate, oil, and extract in a glass bowl and set over a pan of simmering water. Stir regularly and allow to melt. Stir until smooth and take off the heat. 
• Dip cookies one at a time in chocolate using a fork to turn allow excess chocolate drip off.
• Place dipped cookies on a parchment-lined plate or on sheets of parchment paper lined baking tray and place in the fridge to set for about 15 minutes.

Storage

• Place leftover cookies in an airtight container in the fridge for 5 days.

Notes

3 g net carbs per cookie

This recipe was first published in March 2023.

Nutrition

Serving: 1cookie | Calories: 136kcal | Carbohydrates: 4g | Protein: 3g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 14mg | Sodium: 36mg | Potassium: 23mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 158IU | Calcium: 23mg | Iron: 1mg

The post Easy Low Carb Keto Copycat Girl Scout Thin Mints appeared first on Sugar-Free Mom.

Sugar-Free Mint Chocolate Chip Ice Cream (Ninja Creami, Low Carb, Keto Option)

If you love mint chip ice cream, but you want something without added sugars, without tons of artificial sweeteners, and something you can easily make at home, this keto chocolate chip mint ice cream recipe is going to become one of your favorite sugar-free treats.

This sugar-free mint chocolate chip ice cream has a creamy texture, refreshing light peppermint taste, and just enough chocolate chips to give you that classic mint chocolate chip ice cream scoop experience—but made with simple ingredients you probably already have in your kitchen.

The best part? You can make this recipe using the Ninja Creami, but I’ll also share options for making your own homemade ice cream pints without any special equipment.

If you’re following a low carb, keto diet, or my Midlife Macro Method, this dessert can easily fit into your day as a satisfying cold dessert idea.

Why Make Your Own Sugar-Free Ice Cream?

Store-bought sugar free ice creams often rely on large amounts of sugar alcohol, artificial sweeteners, or heavy cream to create a creamy texture.

While brands like Halo Top created a huge demand for lighter frozen desserts, many still contain ingredients that can cause digestive upset or simply don’t taste like the real thing.

Making your own keto mint chocolate chip ice cream recipe at home allows you to control:

• The type of sugar substitutes

• The sweetness level

• The type of milk or yogurt used

• The amount of healthy fats

• The flavor intensity of the mint

You also get to enjoy fresh homemade keto pint of ice cream with ingredients you trust.

Why the Ninja Creami Works So Well

The Ninja Creami has become incredibly popular because it transforms frozen mixtures into a creamy dessert with an amazing best texture—without the need for traditional churning.

Instead of using a classic Cuisinart ice cream maker, the Ninja Creami processes a frozen base inside a freezer-safe container and turns it into smooth, delicious ice cream.

That means you can make:

• Protein ice cream recipes

• Sugar-free ice cream desserts

All from ingredients you blend together first.

The result is a dessert with a creamy texture that feels much closer to traditional regular ice cream than many diet versions.

The Secret to Creamy Sugar-Free Ice Cream

One challenge when making sugar-free ice cream that is midlife macro friendly is achieving the right texture without traditional sugar or heavy cream.

In this recipe I use a combination of:

• Greek yogurt for protein and body

• Almond milk for lightness

• Avocado for healthy fats and creaminess

The avocado helps prevent ice crystals and creates a smooth mouthfeel similar to using heavy whipping cream, but with a lighter nutrition profile.

You won’t taste the avocado at all. It simply helps give the ice cream that classic mint chip ice cream texture.

Choosing the Right Mint Flavor

For this recipe you can use either:

• Peppermint extract

• Peppermint stevia

Both create that classic light peppermint taste we associate with thin mint ice cream and other mint desserts.

Peppermint stevia has the advantage of sweetening the mixture at the same time, while peppermint extract allows you to choose your own sweetener.

Sweetener Options

One of the most common questions I receive when creating sugar-free desserts is what sweetener works best.

Here are some great options for this keto mint chocolate chip recipe.

Monk Fruit Sweetener

Monk fruit sweetener is one of my favorites because it provides sweetness without impacting blood sugar levels.

It works beautifully in frozen desserts but I would only recommend the liquid or the powdered option.

Liquid Stevia

Liquid stevia adds sweetness without adding bulk ingredients.

Peppermint stevia is especially convenient for mint ice cream.

Allulose

Allulose creates a softer texture and prevents ice crystals, making it a great option for homemade ice cream recipes.

Dairy and Milk Options

You can easily customize this recipe based on what you have on hand.

Almond Milk

Unsweetened almond milk keeps the ice cream light and low carb.

Coconut Milk

For a richer dessert you can substitute coconut milk, which adds more healthy fats and creaminess.

Whole Milk or Heavy Cream

If you’re following a keto diet, whole milk or heavy cream can also work in this recipe.

Chocolate Chip Options

For the classic mint chocolate chip ice cream experience, add chopped or mini dark chocolate chips.

Look for sugar-free chocolate chips made with stevia or monk fruit.

You can also chop a sugar-free dark chocolate bar into small pieces for a more authentic texture.

Don’t Have a Ninja Creami?

No problem.

You can still make this keto mint chocolate chip ice cream without special equipment.

Here are two simple options.

Blender Method

Blend the ice cream base ingredients and freeze in a shallow container.

Once frozen, break it into chunks and process in a blender or hand mixer until creamy.

This recreates a similar texture to a traditional churn recipe.

Stir-Freeze Method

Freeze the mixture in an airtight container.

Every 30 minutes stir the mixture with a fork to break up ice crystals until fully frozen.

This technique was used by many culinary students before home ice cream machines became common.

Natural Color Options

Traditional mint ice cream gets its color from green food coloring.

If you’d like a natural alternative and don’t want to use mashed avocado like I did, try:

• Matcha powder

• Spinach powder

These ingredients create a subtle menthe color without artificial dyes.

Tips for the Best Texture

To achieve the best texture when making homemade ice cream pints, keep these tips in mind.

• Always freeze the mixture flat in your container

• Use full-fat yogurt if you want richer texture

• Add a small amount of healthy fat like avocado

• Avoid too much liquid sweetener

These small adjustments can make the difference between icy frozen yogurt and a truly creamy mint chocolate chip ice cream.

A Sugar-Free Treat That Fits Your Lifestyle

One of the biggest struggles when following a low carb or keto diet is feeling like desserts are off limits.

But enjoying an occasional sugar-free treat can actually help you stay consistent long term.

When made with whole ingredients and balanced macros, desserts like this can easily fit into a healthy lifestyle.

That’s exactly why I love creating recipes like this low carb peppermint ice cream.

You get the flavor of your favorite ice cream parlor dessert—but made at home with ingredients that support your goals.

Low Carb Keto Mint Chip Ice Cream Ninja Creami

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Low Carb Keto Mint Chip Ice Cream Ninja Creami

Prep Time 5 minutes minutes

Servings 1 serving

Calories 195kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• Ninja Creami

Ingredients

• 3/4 cup non fat Greek plain yogurt
• 1/4 cup avocado mashed
• 1/4 cup unsweetened almond milk or choice of milk or cream
• 1/2 tsp peppermint liquid stevia or sweetener of choice to taste
• pinch salt
• 1 tbsp sugar free chocolate chips

Instructions

• Whisk or use a blender and add the yogurt, almond milk, avocado, peppermint stevia, and salt, process until smooth. Taste and adjust sweetener. I found it tasted LESS sweet after being frozen, so you may want to add a bit more sweetener.
• Pour into the Ninja Creami pint container.
• Freeze flat 8–12 hours.
• Spin on Lite Ice Cream.
• If crumbly, add 1–2 tbsp almond milk and Re-Spin.
• Add chocolate chips and run Mix-In.

Notes

The nutrition info doesn’t include the 1 tbsp chocolate chips.

If the carbs are too high for your macros, replace avocado with fresh spinach. Calories will be 101, Carbs will be 6g, Protein will be 16g, Fat will be 2g.

Nutrition

Serving: 1serving | Calories: 195kcal | Carbohydrates: 11g | Protein: 17g | Fat: 11g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.5g | Trans Fat: 0.01g | Cholesterol: 8mg | Sodium: 678mg | Potassium: 212mg | Sugar: 5g | Vitamin A: 6IU | Calcium: 167mg | Iron: 0.1mg

The post Low Carb Keto Mint Chip Ice Cream Ninja Creami appeared first on Sugar-Free Mom.