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!!

Print

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

Print

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.

Grain Free Irish Soda Bread (Low Carb, Sugar Free, Nut Free Option)

This Grain Free Irish Soda Bread is a delicious low-carb twist on the traditional Irish quick bread that’s often served around St. Patrick’s Day.

My version is keto friendly, gluten free, sugar free, and grain free, yet still delivers the rustic texture and slightly tangy flavor that makes classic soda bread so comforting.

When I first published this recipe back in 2015, sunflower seed flour wasn’t easy to find in grocery stores. So I created a nut-free Irish soda bread by grinding raw sunflower seeds in my food processor to make homemade sunflower seed flour.

Today, thankfully, sunflower seed flour is widely available, which makes this recipe much easier to prepare. No grinding required!

Simply use sunflower seed flour for a completely nut-free low-carb soda bread, or substitute almond flour if you don’t have nut allergies.

This updated method saves time while keeping the same hearty, satisfying results.

What Is Traditional Irish Soda Bread?

Traditional Irish soda bread is a simple quick bread made without yeast. Instead, it rises thanks to the reaction between baking soda and buttermilk, which creates bubbles that help the bread rise.  

Historically, soda bread became popular in Ireland during the 1800s because it was inexpensive and easy to make, requiring only a few basic ingredients.  

The most traditional recipes contained just four ingredients:

• Flour
• Baking soda
• Salt
• Buttermilk  

Modern versions—especially in the United States—often include additions like butter, eggs, sugar, or raisins.

My recipe keeps the rustic texture and flavor of soda bread, while making it grain free and low carb so it fits a keto lifestyle.

Why You’ll Love This Low Carb Irish Soda Bread

If you’re following a low carb, keto, or sugar-free lifestyle, traditional soda bread made with wheat flour simply doesn’t fit your macros.

This recipe solves that problem.

It’s:

✔ Grain free

✔ Gluten free

✔ Sugar free

✔ Keto friendly

✔ Low carb

✔ Nut free option

✔ St. Patrick’s Day perfect

And it still delivers the rustic, hearty loaf texture that Irish soda bread is known for.

It’s also a wonderful bread to serve alongside:

• soups
• stews
• corned beef and cabbage
• or simply toasted with butter.

Carbs in Traditional Irish Soda Bread

Traditional Irish soda bread is made with all purpose flour, buttermilk, salt and baking soda.

According to Cronometer, 1 slice, or about 60 grams has 165 calories, and 31.7 grams total carbs. Too high for a ketogenic diet and would kick you out of ketosis. 

Our low carb keto-friendly recipe for Irish soda bread has 7 grams total carbs per serving. Much better for a keto diet or low carb diet and would not kick you out of ketosis. 

Nut Free Irish Soda Bread

Here’s the thing about making a nut free, grain free Keto Irish soda bread: It will not be identical to traditional, but it will still be a delicious bread for your St. Patrick’s day celebrations. If you can get passed the fact it will be different in texture, you will love this recipe.

But the big deal about having a child with tree nut allergies is, I can’t use low carb flours like almond flour.

Nut-Free vs Almond Flour Options

One of the most common questions I get from readers is:

Can I make this bread with almond flour instead of sunflower seed flour?

Yes!

This recipe works beautifully either way.

Nut-Free Version

Use sunflower seed flour for a completely nut-free loaf.

This is perfect for:

• nut allergies
• school safe baking
• those avoiding almond flour

Sunflower seed flour gives the bread a hearty texture similar to whole-grain breads.

Almond Flour Version

If you don’t need a nut-free option, you can substitute fine blanched almond flour.

Almond flour creates a slightly softer crumb and lighter color.

Both versions are low carb and keto friendly.

Tools needed Low Carb Irish Soda Bread

Cast iron skillet– The one I used is 8 inches. It makes for a perfect round loaf.

You can use this cast iron skillet for a bunch of other keto recipes like my Deep Dish Cauliflower Pizza and my Keto Chocolate Chip Skillet Cookie Pie. 

Food Processor– This works wonderfully to chop nuts and seeds finely, making this nut free keto bread perfect in texture with a crusty exterior, with little effort on your part. 

Why I Love Sunflower Seed Flour

Sunflower seed flour has become one of my favorite nut-free low carb baking flours.

Benefits include:

• naturally grain free
• nut free
• gluten free
• mild flavor
• high in healthy fats
• good source of vitamin E and magnesium

It’s also a great option for people who enjoy keto baking but want a break from almond flour.

If you’ve ever ground sunflower seeds in a food processor before, you’ll appreciate how much easier this recipe is now that sunflower seed flour is readily available.

Ingredients for Keto Sugar Free Irish Soda Bread

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

sunflower seeds raw, unsalted (if you don’t have a tree nut allergy, you can swap this with almonds or almond meal)

ground flaxseed

coconut flour

Sweetener granulated

baking powder

salt

butter cold unsalted (coconut oil could also be used to make this a paleo bread)

large eggs

unsweetened coconut milk ( or heavy cream or you could also swap with almond milk if no nut allergies)

optional; raisins or currants

Tips for Perfect Soda Bread Texture

Soda bread is very different from yeast bread.

Because it relies on baking soda instead of yeast, the dough should be handled very gently.

Traditional soda bread dough is typically mixed quickly and shaped into a round loaf without kneading.  

Some tips for success:

• Don’t overmix the dough

• Shape into a rustic round loaf

• Score the top before baking

• Bake immediately after mixing

The classic cross cut on top of soda bread is both decorative and practical—it allows heat to penetrate the loaf during baking.

Perfect for St. Paddy’s Day

Irish soda bread is one of the most iconic foods served for St. Patrick’s Day celebrations.

If you’re celebrating but still want to stay low carb, this recipe is the perfect addition to your table.

Serve it with:

• Irish stew
• corned beef and cabbage
• grass-fed butter
• or toasted with cream cheese.

How to Store Grain Free Soda Bread

Because this bread doesn’t contain preservatives or wheat gluten, it’s best enjoyed within a couple of days.

Storage tips:

Room temperature: up to 2 days

Refrigerator: up to 5 days

Freezer: up to 2 months

Slices can also be lightly toasted to bring back the texture.

St. Patrick’s Day Low Carb Recipes

Keto Low Carb Irish Soda Bread Muffins

Reuben Cabbage Rolls

Instant Pot Keto Corned Beef and Cabbage

Keto Irish Soda Bread

Print

Easy Low Carb Nut Free Keto Irish Soda Bread Recipe

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 12 servings

Calories 198kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups sunflower seed flour or raw, unsalted sunflower seeds
• 1/2 cup ground flaxseed
• 2 tablespoons coconut flour
• 1/4 cup Monk Fruit Allulose sweetener granulated
• 2 teaspoon baking powder
• 1/2 teaspoon salt
• 2 tablespoons butter cold unsalted
• 2 eggs
• 1/4 cup unsweetened coconut milk

Optional

• 1/4 cup raisins or currants

Instructions

• Preheat oven to 350 degrees.
• (Only needed if you are using sunflower seeds. Grind the sunflower seeds in a food processor.)
• Add the sunflower seed flour, flaxseed, coconut flour, sweetener, baking powder (or soda) and salt in a food processor and process to combine.
• Pulse in the butter.
• Add ingredients, eggs and coconut milk.
• Remove dough and transfer to a bowl.
• Mix in raisins or currants.
• Wet hands to form shape and place in a greased cast iron skillet.
• Score a cross in the top of the loaf and bake 30 minutes.
• Reduce the temperature to 325 and bake another 5-10 minutes or until golden on top.
• Allow to cool before slicing with a serrated knife.

Video

Notes

Net Carbs: 3g

This recipe was first published in March 2015 and updated with video in March 2020. 

If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.

Nutrition

Serving: 1serving | Calories: 198kcal | Carbohydrates: 7g | Protein: 7g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 32mg | Sodium: 126mg | Potassium: 235mg | Fiber: 4g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 0.5mg | Calcium: 52mg | Iron: 1mg

The post Easy Low Carb Nut Free Keto Irish Soda Bread Recipe appeared first on Sugar-Free Mom.

Chocolate Keto Pie Crust

This Easy No Bake Low Carb Keto Chocolate Pie Crust is the ultimate press-in crust for all your favorite chocolate desserts!

Made with coconut flour, unsweetened cocoa powder, sunflower seeds, and a low-carb sweetener, this rich chocolate crust is perfect for any keto pie recipe that requires a delicious no bake chocolate pie crust.

Unlike traditional pie crusts that require rolling dough, chilling, and baking, this low carb pie crust is incredibly simple. Everything is blended in a food processor and pressed directly into a pie pan for the easiest crust you’ll ever make.

Even better, this keto chocolate pie crust is naturally gluten free, grain free, and nut free, making it a fantastic option for those avoiding almond flour or tree nuts.

And the best part? Each serving has just 1 gram net carbs, making it perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method.

Why You’ll Love This Keto Chocolate Pie Crust

If you’ve ever struggled with rolling out a traditional pie crust or dealing with sticky keto dough, you’ll love this press-in chocolate pie crust.

This recipe eliminates all the fuss of traditional baking and delivers a rich chocolate flavor that pairs beautifully with creamy fillings like chocolate mousse pie, peanut butter pie, cheesecake filling, or even a low carb grasshopper mousse pie.

Here’s why this crust is so popular:

• No bake recipe – no oven required

• Press-in crust – no rolling dough needed

• Nut free option – made with sunflower seeds instead of almond flour

• Keto friendly – just 1 gram net carbs per slice

• Gluten free and grain free

• Perfect chocolate flavor from unsweetened cocoa powder

• Easy to make in a food processor

This no bake chocolate pie crust is one of the best parts of making a keto dessert, because it comes together in minutes and works with so many different fillings.

Simple Crust Ingredients 

One of the best things about this recipe is that it uses simple keto pantry ingredients you may already have on hand.

This keto pie crust recipe is made with just six ingredients:

• Sunflower seeds or sunflower seed flour

• Unsweetened cocoa powder

• Coconut flour

• Low-carb sweetener of choice

• Sea salt

• Melted butter or melted coconut oil

Blending these ingredients in a food processor creates a smooth, slightly sticky dough that presses perfectly into a 9-inch pie pan or even a springform pan.

The Best Chocolate Flavor for Keto Desserts

The rich chocolate flavor in this crust comes from unsweetened cocoa powder, which gives the crust a deep chocolate taste without adding sugar.

You can also substitute raw cacao powder if you prefer a slightly richer and more intense chocolate flavor. Both cocoa powder and cacao powder work well in low carb baking.

Because the cocoa powder is combined with coconut flour and sunflower seeds, the texture becomes firm and sliceable once chilled.

The result is a crust that holds together beautifully when cut but still has a slightly soft, brownie-like texture.

Nut Free Keto Pie Crust Option

Many keto pie crust recipes rely heavily on almond flour or almond meal, but this recipe was designed to be nut free.

Instead of almond flour, it uses sunflower seeds, which are a fantastic alternative for people with nut allergies.

When blended in a food processor, sunflower seeds create a texture similar to almond meal while remaining completely nut free.

If you do not have a nut allergy, you can also substitute:

• Almond meal

• Almond flour

• Pecan flour

However, if you are baking for someone with allergies, sunflower seeds are the safest option!

Why Coconut Flour Works Best in This Recipe

You may notice this crust includes coconut flour, which is a unique low-carb flour that behaves very differently from almond flour.

Coconut flour is extremely absorbent and helps bind the crust together when combined with butter or coconut oil.

Because of its density, coconut flour cannot be swapped directly with other flours.

For reference:

¼ cup coconut flour = about 1 cup almond flour

This means substituting coconut flour with almond flour in this recipe would completely change the structure of the crust.

The good news is that the chocolate flavor completely masks the coconut taste, so you won’t notice any coconut flavor in the finished pie.

Choosing the Best Keto Sweetener

This crust uses a powdered low-carb sweetener so the texture stays smooth.

Some great options include:

• Monk Fruit Allulose blend

• Powdered monk fruit sweetener

• Allulose sweetener

Powdered sweetener works best because it dissolves easily and prevents a gritty texture.

Granulated sweeteners can work, but they may leave a slightly crunchy texture in the crust.

If you are unsure which sweetener to use, you can refer to my Sweetener Guide & Conversion Chart, which explains the best keto sweeteners for baking.

Helpful Tips for the Perfect No Bake Chocolate Pie Crust

Use a Food Processor

A food processor makes this recipe incredibly quick and easy by grinding the sunflower seeds and mixing everything together evenly. You could also use a hand electric mixer. 

Press the Crust Firmly

When pressing the crust into the pie pan, use the bottom of a measuring cup or glass bowl to pack it tightly.

This ensures the crust holds together well when slicing.

Chill Before Filling

Allow the crust to chill in the refrigerator before adding the pie filling. This helps the butter or coconut oil solidify and keeps the crust firm.

Use Plastic Wrap for Storage

If making the crust ahead of time, cover it tightly with plastic wrap to prevent it from drying out in the refrigerator.

Can I Make This in a Springform Pan?

Yes! This crust works wonderfully in a springform pan, especially for desserts like:

• Keto cheesecakes

• Chocolate mousse cakes

• Layered no-bake desserts

A springform pan makes it easier to remove slices cleanly without damaging the crust.

Best Fillings for This Keto Chocolate Pie Crust

This versatile low carb chocolate crust works with so many different desserts.

Some of my favorite keto pie recipes that pair perfectly with this crust include:

• Keto Chocolate Peanut Butter Pie

• Low Carb Grasshopper Mousse Pie

• Chocolate Samoa Pie

• Sugar Free Chocolate Mousse Pie

• No Bake Cheesecake Filling

• Whipped Cream Chocolate Pie

The rich chocolate flavor of the crust pairs beautifully with creamy fillings like cream cheese, coconut cream, whipped cream, or chocolate mousse.

Can I swap the coconut flour?

No, it isn’t easy to swap coconut flour with other low carb keto flours because coconut flour is quite dense and requires more liquids for moisture.

For example, 1/4 cup coconut flour is about equal to 1 cup almond flour. 

For this easy no bake pie crust, I promise, you won’t taste the coconut flavor since the chocolate flavor is the star. 

Can I Use Coconut Oil Instead of Butter?

Absolutely.

This recipe works with either:

• Melted butter

• Melted coconut oil

Using coconut oil makes the crust completely dairy free, while butter adds a slightly richer flavor.

Both options work perfectly in this no bake keto pie crust.

Can I use raw cacao powder instead of cocoa powder?

Yes you can swap cacao powder and cocoa powder evenly in any recipes.

Can I freeze this no bake chocolate pie recipe?

Yes you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

How do I store this no bake keto pie crust?

Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.

Easy Keto Dessert Recipes for filling this No Bake Pie Crust

Chocolate Cream Pie

Keto Chocolate Mousse

Chocolate Pudding

Creamy Peanut Butter Filling for this cheesecake peanut butter dessert

Frozen Strawberry Cheesecake Pie

Cottage Cheese Lemon Fluff

No Bake Keto Chocolate Crust

Print

No Bake Keto Chocolate Pie Crust (Low Carb, Nut Free, Gluten Free)

If you’re looking for a simple, delicious, and versatile keto pie crust, this no bake chocolate pie crust is one you’ll come back to again and again.

It’s rich in chocolate flavor, incredibly easy to make, and perfect for everything from grasshopper mousse pie to chocolate peanut butter pie.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 127kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup sunflower seeds raw, unsalted  or sunflower meal or almonds or almond meal if no nut allergy
• 1/2 cup unsweetened cocoa powder
• 1/2 cup coconut flour
• 1/2 cup Monk Fruit Allulose powdered sweetener or any sweetener of choice
• 1/2 tsp salt
• 8 tbsp unsalted butter room temperature or melted coconut oil

Instructions

• Place all ingredients into a food processor and process until smooth. Grease a 9-inch pie pan.
• Press into pie pan.
• Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
• Storage; you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

Video

Notes

1 g net carb

This recipe was first published in Feb. 2017.

Nutrition

Serving: 1serving | Calories: 127kcal | Carbohydrates: 5g | Protein: 2g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 20mg | Sodium: 157mg | Potassium: 38mg | Fiber: 4g | Sugar: 0.2g | Vitamin A: 236IU | Vitamin C: 0.1mg | Calcium: 7mg | Iron: 0.3mg

The post Easy No Bake Low Carb Keto Chocolate Pie Crust Recipe appeared first on Sugar-Free Mom.

Keto Easter Eggs

This sweet treat is an amazingly, fairly easy recipe that is simply perfect for including in your kids Easter basket!  Easter season is here and this is the best Easter dessert for all the family and friends, even those not following a low carb diet!

My daughter’s favorite Easter candy is always peanut butter eggs. For years now for all our Easter celebrations, she asks me to make my healthy peanut butter eggs and I love that she thinks mine are better than any store bought variety.

It was my daughter and hubby who then suggested combining the peanut butter and caramel after they saw that Reese’s had done it.

I was honestly skeptical of it working since I love my low carb peanut butter eggs and my new caramel eggs on their own and thought the two flavors would compete, but I was wrong!

My hubby and daughter say these taste like the real thing, but even better actually!

The creamy peanut butter layer with the creamy caramel is a match made in heaven! Don’t knock it till you try it! 

Carbs in Reese’s Eggs

If you’re following a keto diet or a low carb diet and sugar free diet, you will want to steer clear of any of Reese’s peanut butter eggs or their newest variety that includes a layer of caramel. 

According to Cronometer, one Reese’s Peanut Butter egg has 18 grams total carbs, 170 calories, 10 grams fat, 16 grams sugar and 1 gram dietary fiber, so that’s 17 grams net carbs. 

The added sugar and carbs in these surely kick you out of ketosis and spike your blood sugar. 

Carbs in Keto Peanut Butter Caramel Eggs

While there’s a few extra steps to make these combination Easter egg recipe as opposed to making the homemade peanut butter eggs or just the caramel Easter eggs, these are worth it! 

Just 4 total grams of carbs or 3 g net carb per egg! Nutrition label has the rest of the information below in the recipe card, bottom of this blog post. 

Can you swap the peanut butter?

Yes if you have a peanut allergy, you can swap out the peanut butter with almond butter or macadamia nut butter for a peanut free version or use sunflower seed butter for a tree nut free version. 

Can I make these Easter eggs dairy free?

You could swap the heavy cream for the caramel with canned coconut milk and the butter with coconut oil if you want to make these dairy free.

For the chocolate coating, you will need to purchase a chocolate bar or chocolate chips that specify dairy free, like the brand Enjoy Life.

Low Carb Sweetener Guide

If you want to change the low carb sweetener I used, please see my conversion chart to decide how much to use.

I recommend using a powdered sweetener to replace the liquid sweetener in the caramel and one that does not contain erythritol or your caramel will crystalize. 

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

When I recently made these for my daughter’s birthday, I adapted the recipe to use a standard peanut butter cup silicone mold instead of shaping them into Easter eggs. This makes them quicker and easier for everyday treats or celebrations.

For this version, I also slightly changed the order of the steps.

First, I coated the bottom of the silicone mold with melted chocolate and froze it until firm. Then I added the peanut butter layer and froze that while I prepared the caramel.

However, I only froze the peanut butter layer for about 15 minutes, which turned out not to be quite long enough. When I poured the warm caramel over the peanut butter layer, it softened the peanut butter and the layers blended together a bit.

They still taste incredible, but the layers aren’t as visually distinct as in the original Easter egg method.

Why the Original Easter Egg Method Creates Better Layers

In the original recipe, the steps are done differently to create clean, distinct layers.

First, the caramel layer is made and frozen in the Easter egg silicone mold until firm. Once frozen, the caramel pieces are popped out and set aside on a baking sheet in the freezer.

Next, the peanut butter layer is made and molded separately.

Remove the frozen caramel egg mold from the freezer and add a spoonful of the peanut butter mixture over each frozen caramel layer, spreading gently to cover.

Place the mold back into the freezer for at least 30 minutes, or until the peanut butter layer is fully firm before moving on to the chocolate coating step.

Tip: Freezing the peanut butter layer long enough is important. If it isn’t fully frozen before adding chocolate, the layers can soften and blend together instead of staying nicely defined.

Which Method Should You Use?

Both methods are delicious, but they produce slightly different results.

If you want the quickest method, the peanut butter cup version works great and is perfect for parties or birthdays.

If you want the most distinct peanut butter and caramel layers, follow the original Easter egg instructions and freeze each layer completely before assembling.

Either way, the combination of creamy peanut butter, buttery caramel, and chocolate makes these one of my family’s favorite sugar free treats.

Best Keto Peanut Butter Caramel Easter Eggs

Print

Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 hour hour 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 1 minute minute

Servings 12 Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

• 1/2 cup Monk Fruit & Allulose sweetener or 100 grams
• 1/4 cup heavy cream
• 3 tablespoons butter or coconut oil
• 1/2 teaspoon Caramel monk fruit sweetener optional

Peanut Butter Filling

• 1/2 cup Natural peanut butter no sugar added
• 1 tablespoon butter or coconut oil
• 1 teaspoon vanilla liquid stevia or monk fruit sweetener

Chocolate Coating

• 6 ounce sugar free chocolate chips
• 1 tablespoon butter or coconut oil

Instructions

Easter Eggs

Prepare Caramel

• Place the sweetener and butter in a small saucepan over medium low heat. Whisk or use a wooden spoon to continue to stir for about 3 minutes or until golden in color. If butter separates, take off heat and whisk vigorously.
• On low heat, add heavy cream slowly and continue to stir for about 3-5 minutes or until the mixture thickens and coats the back of the spoon. Should be runny but not solid. Remove from heat.
• Fill egg molds just about 1/4 of the way up with caramel and freeze for 30 minutes while you prepare peanut butter layer.

Prepare Peanut Butter Layer

• Add peanut butter and butter to a microwavable bowl or heatproof bowl and melt together for 30 seconds – 1 minute. Stir until smooth. Add sweetener and taste.
• Remove egg mold from freezer and add a spoonful of peanut butter mixture over the frozen caramel. Set it back in the freezer for 30 minutes.

Assembly

• Remove 6 of the frozen peanut butter caramel from egg molds and set aside on a parchment paper lined baking sheet pan. Place the other 6 back in freezer while you work with 6.
• Make chocolate coating by melting the chocolate chips and butter for 30 seconds in the microwave. Or use the double boiler method. 
• Stir until smooth.
• Pour melted chocolate mixture into the 6 empty molds to coat sides of mold, half way up the molds.
• Drop the frozen peanut butter caramel into the chocolate and press down so the chocolate encases the peanut butter caramel.
• Spread more chocolate with a spoon to completely cover egg. Repeat with remaining 6 frozen peanut butter caramel. Refrigerate to set about 30 minutes to set.
• Store in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
• Keep refrigerated until ready to serve. Let them sit out to come to room temperature for just a few minutes.

Standard Size Peanut Butter Cup Directions & Assembly

• Melt the chocolate chips and butter together in a microwave-safe bowl in 30-second intervals, stirring until smooth.

  Spoon a small amount of melted chocolate into the bottom of a silicone peanut butter cup mold. Use the back of a spoon or pastry brush to spread the chocolate slightly up the sides.

  Place the mold in the freezer for about 10 minutes, or until the chocolate is firm.
• Add the peanut butter and butter to a microwave-safe bowl and heat for 30 seconds to 1 minute, stirring until smooth. Stir in the sweetener and mix until combined.
• Remove the mold from the freezer and spoon the peanut butter mixture over the hardened chocolate base. Spread evenly and return the mold to the freezer for about 15–30 minutes to firm up.
• Make the caramel according to the directions in the recipe while the peanut butter layer freezes.
• Spoon a small amount of warm caramel over the peanut butter layer in each mold. Place the mold back into the freezer for at least 15 minutes.
• Cover the caramel with the remaining melted chocolate, spreading gently to seal the cups.
• Place the mold back into the freezer for 20–30 minutes, or until the chocolate is fully set.
• Store in the refrigerator or freezer until ready to serve.

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

Serving: 1egg | Calories: 176kcal | Carbohydrates: 4g | Protein: 4g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 13mg | Sodium: 73mg | Potassium: 1mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 146IU | Calcium: 1mg | Iron: 0.001mg

The post Sugar Free Low Carb Keto Caramel Peanut Butter Eggs appeared first on Sugar-Free Mom.

Keto Copycat Girl Scouts Tagalongs

If Tagalongs are your favorite Girl Scout cookies, you’ll love this homemade version.

These keto Tagalong cookies are made with simple ingredients like sesame flour, natural peanut butter, sugar free chocolate chips, vanilla extract, and butter so you can enjoy them during girl scout cookie season without the sugar crash.

The best part? These keto cookies taste just like traditional Peanut Butter Patties but only contain a fraction of the carbs. That means you can enjoy a nostalgic cookie without sabotaging your goals.

Whether you call them Peanut Butter Patties or Tagalongs, these keto Tagalong bars and cookies are one of my favorite keto recipes to make when cravings hit.

KETO HOMEMADE TAGALONG COOKIES

Tagalong cookies, also called Peanut Butter Patties, are one of the most iconic Girl Scout cookies ever made. Traditionally they feature a vanilla flavored shortbread cookie, topped with creamy peanut butter, then coated in chocolate.

Of course the real thing is loaded with sugar and refined flour, which can spike blood sugar and leave you wanting more.

My keto tagalong cookies solve that problem. Instead of traditional flour, the cookie dough uses sesame flour and coconut flour, making these cookies naturally gluten free, grain free, and low carb.

The cookie base bakes on a baking sheet lined with pieces of parchment paper, creating the perfect foundation for the peanut butter layer.

Once the peanut butter filling is added to the top of the cookie, the cookies are dipped in melted dark chocolate chips for that classic smooth chocolate coating.

The final result is a keto treat that tastes indulgent but still fits perfectly into a low carb lifestyle.

TIPS FOR SUGAR FREE  KETO TAGALONGS

When you start with a delicious shortbread cookie base, making keto Tagalong cookies at home becomes incredibly simple.

I actually used my keto thumbprint cookie dough for the base of this recipe. The first step is making the cookie dough and pressing it into round cookies on a lined baking sheet.

Since thumbprint cookies already have an indent in the center of the cookie, they work perfectly for holding the peanut butter filling.

Here are my best tips for perfect homemade keto Tagalongs every time:

Freeze before dipping in chocolate

After adding the peanut butter filling, place the cookies in the freezer for about 20 minutes. This step is very important. If the peanut butter is too soft, the melted chocolate will cause it to slide off the cookie.

Use the right chocolate dipping technique

Do not flip the entire cookie into the chocolate.

Instead:

1. Place the bottom of the cookie into the melted chocolate.
2. Spoon chocolate over the top of the cookie.
3. Lift the cookie with a fork.
4. Gently tap to remove excess chocolate.

This method creates a beautiful smooth chocolate coating without lumps.

Make the cookie indent correctly

Use your thumb or the bottom of a round measuring spoon to create a shallow indent in the center of the cookie. You want the peanut butter filling to spread across most of the top of the cookie, but not reach the edges.

Allow cookies to cool completely

Let the cookies cool on the baking sheet pan before adding the peanut butter filling. Warm cookies are fragile and may crumble under the weight of the filling.

Helpful Baking Tips

These small tips make a big difference when making keto tagalong cookies:

• Use a round cookie cutter if you want perfectly shaped cookies.

• Keep cookie thickness around ¼ inch thickness for the best texture.

• If your dough is sticky, chill it for 10 minutes before shaping.

• Use a large mixing bowl when combining dry ingredients and wet ingredients to prevent overmixing.

CAN YOU USE ANOTHER COOKIE BASE?

Absolutely.

While my keto thumbprint cookies work wonderfully as the cookie base, there are several other keto cookie bases that would also work well.

You could use:

• My Keto Vanilla Wafers

• Slice and bake keto sugar cookies

• Lemon slice cookies (simply remove the lemon flavor)

• Even a slightly thicker shortbread cookie dough

All of these create a sturdy cookie base for the peanut butter filling.

Peanut Butter Filling Options

The peanut butter filling is what really makes these cookies taste like the classic Girl Scout Tagalongs.

For best results, use natural peanut butter or creamy peanut butter with no added sugar. 

If you prefer a slightly firmer filling, refrigerate the mixture for 10 minutes before spreading it on the top of the cookie.

You can also roll the filling into small discs and press them onto each cookie for a cleaner look.

Can You Replace the Peanut Butter?

Yes! If you cannot eat peanut butter, there are several delicious alternatives.

You can substitute:

• Almond butter

• Sunflower butter (sunbutter)

• Macadamia nut butter

• Cashew butter

Sunflower butter is a great option if you need nut free keto cookies, while macadamia butter is one of the lowest carb nut butter options available.

Just make sure whatever you choose is unsweetened.

 Choosing the Best Sugar Free Chocolate Chips

There are many sugar free chocolate chips available today, but not all of them are created equal.

Many brands contain sorbitol or maltitol, which can cause digestive upset and blood sugar spikes.

For the best flavor and texture, I recommend:

• Lily’s Sugar Free Chocolate Chips

• ChocZero chocolate chips

These brands create the perfect smooth chocolate coating for these keto tagalong cookies.

Adding a small amount of coconut oil to the chocolate while melting helps create a thinner chocolate that coats the cookies beautifully.

Low Carb Sweetener Options

For the best texture in these keto Tagalong cookies, I recommend using a powdered low carb sweetener. Powdered sweeteners blend much better into the cookie dough and peanut butter filling, giving you a smoother texture without any graininess.

My favorite sweetener to use now is Monk Fruit Allulose Confectioners. It provides a clean sweetness without the cooling aftertaste that some sugar alcohols can have. It also blends beautifully into both the shortbread cookie base and the peanut butter filling.

Another benefit of using a monk fruit allulose blend is that it helps keep the cookies softer and more similar in texture to the real thing, especially once the smooth chocolate coating hardens.

If you only have a granulated monk fruit sweetener, you can easily turn it into a powdered version by blending it in a high powered blender for about 20 seconds until it becomes a fine powder.

When making keto cookies, powdered sweetener is always the best way to achieve a classic cookie texture without the gritty feel that can sometimes happen with granulated sweeteners.

If you prefer your peanut butter filling a little sweeter, you can add an extra tablespoon of powdered monk fruit sweetener to taste.

Storage Tips

Once the chocolate has hardened, store your keto tagalong cookies in an airtight container.

They can be stored:

• In the refrigerator for up to 1 week

• In the freezer for up to 2 months

These cookies actually taste even better chilled because the peanut butter filling and chocolate coating firm up nicely.

SUGAR FREE KETO TAGALONG COOKIES

Print

Sugar Free Keto Tagalong Cookies (Gluten Free, Low Carb)

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Servings 18 cookies

Calories 141kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Base

• Entire Recipe for Thumbprint Cookies

Filling

• 1/3 cup unsweetened peanut butter
• 1 tablespoon Monk fruit allulose Confectioners or sweetener of choice to taste

Coating

• 9 ounces Sugar Free Chocolate Chips
• 1 tablespoon butter or coconut oil

Instructions

• Make the recipe for the Thumbprint cookies but do not add any filling in step 5. Once out of the oven, allow to cool completely before proceeding.
• Mix the filling ingredients together and taste and adjust sweetener as needed. Fill the 18 cookies with about a teaspoon of the peanut butter filling. Freeze for 30-60 minutes, or until the peanut butter is frozen and no longer wet to the touch.
• Combine the coating ingredients together in a shallow bowl and melt for 30 seconds intervals in the microwave, (of course you can also melt on the stove over low heat if you prefer) stir until smooth and no lumps of chocolate are visible.
• Remove the frozen cookies and place one at a time into the melted chocolate. Spoon the chocolate over the top of the cookie. Use a fork to lift the cookie out of the chocolate and gently tap the fork on the side of the bowl to allow the chocolate to flow over the sides while removing excess from the bottom of the cookie. Place back onto parchment lined baking pan. Once all the cookies have been coated, place pan in the fridge to set for about 30 minutes.
• Storage: Best if kept in the refrigerator in an airtight container for up to 7 days.

Notes

 3 g net carbs

This recipe was first published in March 2021.

Nutrition

Serving: 1cookie | Calories: 141kcal | Carbohydrates: 4g | Protein: 3g | Fat: 10g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 19mg | Sodium: 49mg | Potassium: 3mg | Fiber: 1g | Sugar: 1g | Vitamin A: 15IU | Calcium: 1mg

The post Sugar Free Low Carb Keto Girl Scout Tagalong Cookies appeared first on Sugar-Free Mom.

Easy Sugar Free Peppermint Patties

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

But good news.

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

They’re:

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

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

Keto Peppermint Patties

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

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

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

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

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

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

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

The Creamy Minty Filling

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

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

The result?

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

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

Sometimes presentation matters. 

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

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

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

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

Chocolate Coating Options

You can coat these in:

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

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

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

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

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

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

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

Dairy-Free or Paleo Version

To make paleo:

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

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

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

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

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

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

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

Husband & Family Review

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

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

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

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

 Other candy recipes you might like:

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

Sugar Free Peppermint Patties 

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Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

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

Chocolate Coating

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

Instructions

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

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

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

Video

Notes

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

This is the mold I purchased on Amazon. 

Nutrition

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

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

Sugar Free Shamrock Shake

A Mint Chocolate Chip Shamrock Shake Inspired Green Smoothie That Fits Your Midlife Macros™.

If you’ve ever wanted a shamrock shake that actually supports your hormones, blood sugar, and protein goals… this is it.

This Sugar Free Dairy Free Mint Green Protein Smoothie is creamy, refreshing, naturally sweet, and packed with healthy ingredients that truly nourish your body. It’s the perfect green smoothie for St. Patrick’s Day or honestly, any day you want something minty, fun, and energizing.

And yes, it’s that beautiful green color.

Before you scroll past because of the leafy greens, hear me out. The green color might take a minute to get used to, but the creamy texture and minty flavor make this smoothie taste like a mint chocolate chip smoothie or even a healthy shamrock shake.

Only this one won’t spike your blood sugar or leave you hungry an hour later.

Why This Mint Smoothie Aligns With Midlife Macros™

In midlife, we are not chasing low calorie just to be low calorie.

We are chasing:

• Adequate protein
• Moderate fat
• Controlled carbs
• Stable blood sugar
• Nutrient density

This smoothie delivers exactly that.

With collagen peptides as the base protein, you’re supporting:

• Skin elasticity
• Hair and nails
• Joint health
• Gut lining support

And if you choose to add the optional scoop of unflavored whey protein, you boost total grams of protein significantly — making this a higher protein breakfast option that keeps you satisfied until your next meal.

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

That’s a major protein upgrade for women in perimenopause and menopause who struggle to hit 100g+ per day.

This is how we do “fun” foods in a way that supports our goals.

Simple Ingredients, Big Flavor

One thing I love about this smoothie is that it uses simple ingredients you likely already have in your kitchen. 

Avocado, spinach, collagen, low carb sweetener, almond milk, peppermint extract

That’s it.

No frozen banana or medjool dates, which is in so many store bought smoothis and high in carbs and sugar.

Also minus, coconut water, oat milk and hidden sugars.

Why Avocado Makes This So Creamy

Instead of ice cream, Greek yogurt, or frozen fruit, we use avocado.

Avocado gives:

• Creamy texture
• Healthy monounsaturated fats
• Potassium
• Fiber
• Natural richness

This is what gives that extra creaminess without needing dairy.

If you’ve never used avocado in a smoothie, this is the best way to try it. The minty flavor completely balances it.

The peppermint extract and Liquid Stevia in Peppermint flavor give this smoothie that classic mint smoothie flavor -similar to a mint chocolate chip smoothie or a traditional shamrock shake.

It’s festive for:

• St. Patrick’s Day
• Spring gatherings
• Green smoothie challenges
• Or just when you want something refreshing

You can even top it with:

• Cacao nibs
• Sugar free chocolate chips
• A drizzle of my homemade chocolate sauce
• A sprinkle of cacao powder

Now it tastes like dessert, but it still fits your macros.

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

​This recipe calls for fresh spinach, about 30 grams lightly packed.

Spinach gives:

• Vitamin A
• Vitamin C
• Iron
• Folate
• Potassium

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

Spinach is higher in oxalates compared to some other leafy greens. For most people, occasional spinach in smoothies is not a problem. But if you:

• Or are intentionally lowering oxalates
• Have a history of kidney stones
• Are sensitive to oxalates

You can absolutely swap spinach for:

• Arugula (peppery, more bitter)
• Mixed leafy greens
• Romaine lettuce
• Baby kale (milder than mature kale) 

Arugula especially adds a slightly bitter note that pairs surprisingly well with mint. It also keeps that green smoothie vibe while offering a different phytonutrient profile. 

Rotation is key. I’m always a fan of rotating leafy greens rather than overdoing one.

Choosing the Right Non-Dairy Milk

This recipe uses unsweetened almond milk, but you could also use:

• Other nut milk
• Non-dairy milk blends
• Coconut milk beverage (not canned)
• Cashew milk

I would skip:

• Oat milk (higher carb)
• Sweetened versions
• Coconut water (higher sugar)

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

Originally this recipe used whey protein, but now I’ve made whey optional.

Why? Because many of you want dairy free options.

Collagen peptides:

• Dissolve easily
• Support gut lining
• Support joints and skin
• Are dairy free
• Are very gentle on digestion

If you tolerate dairy and want higher grams of protein, adding unflavored whey protein makes this a true protein powerhouse.

Just know: If you add whey, it is no longer dairy free.

How This Supports Blood Sugar

There’s:

• No frozen fruit
• No frozen banana
• No medjool dates

The natural sweetness comes from stevia and healthy fat from avocado creaminess.

This helps:

• Prevent blood sugar spikes
• Reduce mid-morning crashes
• Reduce cravings later in the day
• Support fat burning in a calorie deficit

That’s how we make smoothies work in midlife -instead of against us.

 Can I use chocolate protein powder?

Yes, but it will shift the color from bright green to more muted. Still delicious.

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

You can, but then it’s not dairy free.

Can I add chia seeds?

Yes — but note that it will thicken more and slightly increase carbs.

Can I use lemon juice?

You can add a tiny splash for brightness, but don’t overdo it with peppermint.

Sugar Free Dairy Free Mint Green Protein Smoothie

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Sugar Free Dairy Free Mint Green Protein Smoothie

Whether you’re celebrating St. Patrick’s Day, craving a mint chocolate chip smoothie, or just wanting a simple, low carb breakfast that aligns with your Midlife Macros™, this is one of the best ways to do it.

And if you’ve never tried anything green like this before…Give it a chance. You just might find your new favorite morning ritual

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/4 cup avocado mashed
• 1 cup fresh spinach about 30 grams (lightly packed)
• 1 scoop collagen peptides
• 1/2 tsp Liquid Stevia Peppermint or to taste
• 1/2 cup unsweetened almond milk or another non dairy milk
• 1/4 tsp peppermint extract
• 1 cup ice

Optional

• 1 scoop unflavored whey protein (26 grams) optional for those not needing dairy free

Instructions

• Place avocado, spinach, protein powder if using and milk in a blender and blend until smooth. Add the Liquid Stevia or sweetener of choice, extract, and ice, and blend until thick. Taste and adjust stevia, as needed.

Notes

This recipe was first published in March 2014. 

Nutritional information above does not include whey protein since it is not dairy free. If you add whey, nutrition info changes to:

Calories: 230, Carbs: 8g, Protein: 29g, Fat:10g, Fiber: 1g, 7 g net carb

Midlife Macros™ Approved

Nutrition

Serving: 1serving | Calories: 155kcal | Carbohydrates: 7g | Protein: 12g | Fat: 10g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 176mg | Potassium: 169mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 2813IU | Vitamin C: 8mg | Calcium: 37mg | Iron: 1mg

The post Sugar Free Dairy Free Mint Green Protein Smoothie appeared first on Sugar-Free Mom.

Sugar Free Keto Blizzard Recipe

​High Protein • Low Carb • No Corn Syrup • Better Than Dairy Queen

If you’ve ever stood in line at Dairy Queen staring at the menu and wondering how many grams of carbs are in a Blizzard… this one’s for you.

During the Blizzard of 2026 here in Rhode Island (yes, the real snow kind-not the ice cream kind), I decided to make my own sugar-free keto blizzard at home.

No driving bans. Without High corn syrup or blood sugar spike.

And honestly? It might be better than the original. Actually I wouldn’t know as I have never tasted one, for real! 

This easy, healthy, sugar free, low carb keto Blizzard recipe is thick, creamy, packed with 23 grams of protein, and fits beautifully into a keto diet, a low carb diet, or my Midlife Macro™ approach.

If you have a sweet tooth but want your dessert to support your goals — keep reading.

Why Make a Sugar-Free Keto Blizzard at Home?

Let’s be real.

Traditional Dairy Queen Blizzards are loaded with:

• Corn syrup
• Added sugar
• Ice cream cones and mix-ins high in carbs
• More grams of fat and sugar than most people realize

That combo can spike blood sugar, derail your keto lifestyle, and leave you hungrier later.

But when you make it at home?

You control:

• The sweetener (no coconut sugar, no corn syrup)
• The grams of carbs
• Amount of protein
• How much grams of fat
• The choice of flavor add in options

And you can make it Midlife Macro™ friendly — higher protein, moderate fat, controlled carbs.

This isn’t just a dessert. You won’t even believe the ingredient that makes it so quick and easy and creamy!

It’s a strategic low carb meal component if you need more protein for the day.

Can This Fit a Ketogenic Diet?

Yes and here’s why.

Many people assume keto means just high fat. But true nutritional ketosis depends on:

• Controlled grams of carbs
• Adequate protein
• Moderate healthy fats

This recipe keeps carbs low at 6g per serving (before add-ins) and avoids blood sugar spikes from traditional ice cream.

It’s also a great option if you’re pairing it with something savory like a bunless burger for dinner and want a low carb dessert afterward.

Why This Works for Midlife Macros™

If you’re following my Midlife Macro™ strategy (calorie deficit 6 days, maintenance 1 day), this is a powerful tool.

Many keto recipes are heavy in healthy fats but low in protein. While healthy fats are important, midlife women especially need adequate protein for:

• Muscle preservation
• Metabolic support
• Blood sugar stability
• Hormone balance

With 23g protein and just 6g fat per serving, this fits beautifully into a moderate fat, high protein approach.

It satisfies your sweet tooth without wrecking your macros.

Is This Better Than Dairy Queen?

If you’re on TikTok, you’ve probably seen people uploading “make Dairy Queen at home” videos. Many are loaded with sugar-free pudding mixes or ingredients that still spike blood sugar.

This recipe is:

• No corn syrup or coconut sugar
• Zero hidden starches or mystery stabilizers

Just simple whole food ingredients.

Even if you’re not a TikTok user, this is one of those keto recipes that feels indulgent but supports your keto lifestyle.

Flavor Variations

The best part about homemade sugar-free keto blizzards? You control the mix-ins.

Here are some keto options:

Peanut Butter Cup Style

Add:

• Sugar Free Peanut butter chips
• A drizzle of natural peanut butter

Birthday Cake Style

Add:

• A drop of almond extract
• Sugar free sprinkles

Chocolate Lover

Add:

• Sugar Free Milk chocolate chips
• Cocoa powder blended into base

Cookies & Cream

Use crushed low carb cookies.

These flavor variations let you keep things exciting while staying aligned with your low carb diet.

Tips for the Perfect Texture

• Use a shallow bowl for even freezing.
• Don’t overfreeze or it will become too solid.
• Stir halfway through freezing.
• If it gets too firm, let it sit at room temperature for 5 minutes.

You want thick and scoopable- just like a real Blizzard.

Can I use coconut sugar?

No. Coconut sugar is still sugar and will raise blood sugar.

Can I skip whey protein?

I would not recommend it.  You’ll reduce the grams of protein significantly and change the texture.

Does this taste like cottage cheese?

No. Once blended smooth and frozen, it tastes like creamy soft serve.

A Sweet Tooth Solution That Loves You Back

Whether you’re living a keto lifestyle, following a low carb diet, or simply trying to avoid corn syrup and blood sugar crashes, this recipe proves you don’t have to give up dessert.

You can make healthy swaps and still enjoy flavor.

Can you satisfy your sweet tooth and stay aligned with your goals? Absolutley!

Even during a literal blizzard.

Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe

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Easy Healthy Sugar Free Low Carb Keto Blizzard Recipe

This healthy sugar free keto blizzard recipe is so incredibly creamy, delicious and fast to make at home! This keto blizzard has 23 grams of protein! You will be shocked when you see the main ingredient!

Prep Time 5 minutes minutes

Total Time 1 hour hour

Servings 2 servings

Calories 169kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 cup cottage cheese
• 1 scoop unflavored whey or 27 grams
• 2 tbsp low carb sweetener
• 1 tbsp cream cheese
• 1 tsp vanilla extract

Add-ins

• 1 tbsp sugar free milk chocolate chips
• 1 tbsp sugar free white chocolate chips
• 1 tbsp sugar free peanut butter chips
• 1 tbsp sugar free sprinkles

Instructions

• Add cottage cheese, whey, low carb sweetener, vanilla extract and cream cheese to a high powered blender and blend until smooth.
• Pour into a shallow bowl and freeze for 30-40 minutes. Remove and stir in add-ins.  
• Freeze again for 30-45 minutes. Makes 2 servings.

Notes

Nutritional information does not include the choice of add-ins.

Midlife Macro™ Approved

Nutrition

Serving: 1serving | Calories: 169kcal | Carbohydrates: 6g | Protein: 23g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 19mg | Sodium: 100mg | Potassium: 110mg | Sugar: 1g | Vitamin A: 97IU | Calcium: 193mg | Iron: 0.01mg

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

The Best Low Carb Ricotta Cake (Keto lemon almond cake)

If you’re from an Italian heritage, you most certainly know about using ricotta cheese in desserts. A traditional Italian ricotta cake is simple, elegant, and incredibly tender.

If you’ve only used ricotta cheese for savory dishes like lasagna, you are in for a delicious dessert surprise.

This keto ricotta cake is a low carb twist on a simple Italian cake — dense yet tender, lightly sweet, and bursting with bright lemon flavor from fresh lemon zest.

A touch of almond extract enhances the natural nuttiness of almond flour, creating the best part of this recipe: a tender cake with incredible creaminess from the ricotta cheese.

It’s the perfect keto cake to enjoy with a cup of coffee, serve as a weeknight dessert, or bring to a special gathering. Whether you follow a ketogenic diet, low carb lifestyle, or just want better blood sugar balance, this cake is a great option the whole family will love.

Easy Keto Ricotta Cake

One of the reasons this is such a great success recipe is that it uses simple ingredients you likely already have in your keto pantry.

No complicated steps. No artificial ingredients. No starchy root vegetables. Just wholesome, real-food baking.

This cake doesn’t rely on baking powder for lift. Instead, whipped egg whites folded into the cake batter create structure and lightness while still keeping that classic dense Italian texture.

The result? A delicious cake with soft peaks inside and golden edges on top.

If you’re brand new to keto recipes, this is a very simple directions type of recipe that gives you confidence in low carb baking.

Almond Flour or Almond Meal?

For this low carb ricotta cake, I use blanched almond flour for its fine texture and light color.

• Almond flour is made from blanched almonds with skins removed.
• Almond meal is made from whole almonds with skins on.

You can use almond meal, but expect a darker, slightly more rustic texture. Both are low carb options, but almond flour creates the most tender cake.

I also like Bob’s Red Mill Almond Flour as well as Anthony’s Almond flour. 

Can I Make This Nut Free?

Yes! If you need a nut free option, you can replace the almond flour with sunflower seed meal.

Sunflower seed meal is simply ground sunflower seeds and works beautifully as a low carb, keto-friendly substitute in many baking recipes. It keeps this ricotta cake tender while still fitting into a low carb or ketogenic diet.

How to Substitute

• Replace the almond flour with an equal amount of finely ground sunflower seed meal (by weight for best results).
• The texture will be very similar to almond meal.
• The flavor is slightly more earthy but still delicious.

Important Tip

Sunflower seed meal can sometimes react with baking soda or baking powder and turn slightly green.

This recipe does not use baking powder or baking soda, so that reaction is very unlikely. However, if you notice a faint green tint after baking, don’t worry — it’s completely safe and does not affect taste.

This makes it a great option for those avoiding almonds, following a nut free diet, or baking for a closed Christian group, school event, or family gathering where allergies may be a concern.

Why This Is The Best Keto Ricotta Cake

• Made with almond flour (not wheat flour)
• Sweetened with Monk Fruit Allulose confectioner’s sugar substitute
• No bitter aftertaste like some erythritol blend sweeteners
• Naturally gluten free
• Perfect balance of lemon flavor and almond extract
• Dense, moist crumb with fluffy egg whites folded to stiff peaks
• A great option for blood sugar control
• Stores beautifully in an airtight container

This recipe is proof you can enjoy essential keto desserts without sacrificing flavor or texture.

Tips for Success

• Make sure egg whites are whipped to stiff peaks using a clean bowl and electric mixer.
• Bring butter and ricotta cheese to room temperature before mixing.
• Use a large bowl for folding so you don’t deflate the egg whites.
• Gently fold using a silicone spatula to keep the batter light.
• Do not overmix once egg whites are added.
• Line your cake pan with parchment paper for easy removal.

Honestly I can’t think of an easier baking recipe than this one if you’re brand new to keto baking. Other recipes you might like are some of my no bake desserts, like my Raspberry Cheesecake Mousse or my No Bake Coffee Cheesecake!

Serving Ideas

• Serve with fresh select fruits like raspberries or strawberries.
• Add a dollop of heavy whipping cream or heavy cream whipped with vanilla.
• Enjoy with a cup of coffee for an afternoon treat.
• Make it in a bundt pan or layer cake style for special occasions.

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

It’s a great recipe whether you’re living a keto lifestyle, following a low carb diet, or simply looking for more natural sweetener options without zero calories artificial ingredients, this cake is a beautiful balance of tradition and health.

KETO ALMOND RICOTTA CAKE

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Keto Italian Almond Ricotta Cake

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

Prep Time 35 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 12 servings

Calories 274kcal

Author Brenda Bennett /Sugar Free Mom

Ingredients

• 1/2 cup butter softened
• 1 cup part-skim Ricotta cheese
• 4 eggs separated
• 1 teaspoon almond extract
• 3/4 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon vanilla stevia
• 1/4 teaspoon salt
• 2.5 cups almond flour or 250 grams
• 1 teaspoon lemon zest
• 1/2 teaspoon cream of tartar
• 1/3 cup slivered almonds

Instructions

• Preheat the oven to 325 degrees F. Grease a 9-inch round spring form pan.
• To a stand mixer or a bowl using a handheld mixer, add the butter, ricotta, egg yolks, almond extract, sweetener, stevia and salt. Blend until combined.
• Next add the almond flour and lemon zest and blend again until incorporated. Set aside.
• Add your egg whites to a clean mixing bowl with cream of tartar. Whip egg whites until stiff peaks form.
• Fold half of the egg whites into the almond mixture, then once combined fold in the remaining.
• Pour the batter into the pan and sprinkle with slivered almonds.
• Bake for 40-45 minutes until the edges are golden and a toothpick in the center comes out clean. Cool 10 minutes then use a butter knife to lossen edges before removing sides of spring form pan. Allow to cool completely then dust with confectioners to serve.
• Store in an airtight container in the refirgerator for up to 5 days.

Video

 

Notes

This recipe was first published in June 2019 and updated with video in February 2021.

Net Carbs: 4 g

Nutrition

Serving: 1slice | Calories: 274kcal | Carbohydrates: 6g | Protein: 9g | Fat: 24g | Saturated Fat: 7g | Cholesterol: 85mg | Sodium: 154mg | Potassium: 62mg | Fiber: 2g | Sugar: 1g | Vitamin A: 405IU | Vitamin C: 0.2mg | Calcium: 110mg | Iron: 1.3mg

The post Sugar Free Low Carb Keto Italian Almond Ricotta Cake appeared first on Sugar-Free Mom.