Italian Egg Drop Soup (Stracciatella alla Romana)

If you’ve ever searched for Italian egg drop soup, chances are you were actually looking for Stracciatella alla Romana — a traditional Italian soup made with hot broth, eggs, and grated Parmigiano Reggiano that form delicate “little shreds” as they cook.

The Italian word stracciatella literally means little shreds, referring to the soft strands of egg that form when the egg mixture is gently stirred into simmering stock.

This classic Italian soup is often described as the Italian version of egg drop soup, and while it shares similarities with traditional egg drop soup, it has its own rich history and distinctly Italian flavor profile.

This is one of the easiest soups you can make, yet it feels elegant enough for a holiday meal, special occasion, or light lunch any time of year.

All the nutritional information is on the printable recipe card at the bottom of this page. 

What Is Stracciatella alla Romana?

Stracciatella alla Romana originates from Rome and has long been a staple Italian soup served as a primo piatto — the first course of a meal. Traditionally, it’s made with:

• Hot chicken broth or chicken stock
• A whisked egg mixture
• Grated Parmigiano Reggiano
• Black pepper

As the eggy mixture is poured into simmering stock using a gentle circular motion, it creates delicate strands of egg that float through the broth. The result is a delicious soup that’s light, nourishing, and incredibly comforting.

Unlike Chinese egg soups or traditional egg drop soup that may include soy sauce or cornstarch, Italian stracciatella relies on quality ingredients and technique rather than thickeners.

Why This Italian Egg Drop Soup Is Perfect for a Ketogenic Diet

If you follow a ketogenic diet, low carb lifestyle, or simply want a high protein, nourishing meal, this soup checks all the boxes.

• Naturally low carb
• High in protein from eggs and cheese
• No flour, pasta, or breadcrumbs
• Made with wholesome ingredients

This low carb stracciatella soup fits beautifully into a keto diet, especially when you want something warm and satisfying without heaviness. It’s also perfect during colder months, holiday meals, or anytime your digestion needs something gentle.

A Light Holiday Meal or Easy Weeknight Dinner

This soup is traditionally served as part of a holiday meal, especially at Christmas or Easter, but it’s equally perfect for:

• A light lunch
• A simple side dish
• A starter before a more hearty soup or main course
• An easy meal when you don’t feel like cooking

Because it comes together so quickly, it’s often considered one of the easiest soups in Italian cooking.

Why Escarole Works So Well in This Soup

While classic Stracciatella alla Romana is often made without vegetables, adding escarole turns it into a slightly more substantial Italian-style egg drop soup while keeping it light.

Escarole:

• Adds color and texture
• Wilts beautifully in hot broth
• Keeps the soup low carb
• Makes it feel more filling without adding starch

In this version, escarole transforms the soup into something that can stand on its own, especially for those following a ketogenic diet or seeking a high-protein, nutrient-dense option.

The Importance of Gentle Simmering

One of the most important steps in this recipe is maintaining a gentle simmer. You do not want a rolling boil.

Why?

• A rolling boil breaks the delicate strands of egg
• Gentle heat creates soft, silky ribbons
• Texture is everything in egg soups

Think of it as coaxing the egg mixture into the broth rather than forcing it.

Chicken Broth vs Chicken Stock vs Bone Broth

You’ll often see this soup made with:

• Chicken broth
• Chicken stock
• Homemade stock
• Bone broth

All work well.

• Chicken broth keeps the soup light
• Chicken stock adds a bit more body
• Bone broth increases protein and minerals

Use what you have — just make sure it’s flavorful, since the broth is the heart of this Italian soup.

How to Turn This Into a More Hearty Soup

If you’d like to make this a more hearty soup or main dish, simply add:

• 2–3 cups cooked shredded chicken
• Or serve with a piece of keto bread or savory biscotti

This turns it into a satisfying high-protein meal while keeping the Italian flavors intact.

Why This Low Carb Stracciatella Soup Is Timeless

There’s a reason Stracciatella alla Romana has endured for generations. It’s simple, nourishing, and endlessly adaptable.

Whether you’re serving it as part of a holiday meal, enjoying it as a light lunch, or turning it into a comforting easy meal on a busy weeknight, this Italian egg drop soup never disappoints.

It’s proof that sometimes the most delicious soup comes from the simplest ingredients — hot broth, eggs, cheese, and a little patience.

A Christmas Day Memory I’ll Never Forget

I served this Italian egg drop soup on Christmas Day as the first course for my family, and it turned out to be one of those quiet, unexpected moments that stays with you.

My Dad is Sicilian, and food has always been more than just food in our family — it’s memory, tradition, and love passed down through generations.

When I brought this Stracciatella alla Romana to the table, my dad immediately recognized it. He told me he hadn’t had this soup in years — not since his mom passed away.

As soon as he took the first spoonful, his face lit up.

He said it tasted just like the soup his mother used to make — simple, comforting, and familiar in the best way. My mom loved it too, especially how light and lemony it was, and how perfect it felt as a first course before the rest of our Christmas meal.

What made that moment even more meaningful for me is realizing that this soup is naturally low carb and ketogenic — exactly as it was originally made. Long before anyone talked about low carb or keto diets, Italian home cooking relied on simple, nourishing ingredients like broth, eggs, and cheese. No fillers. Just real food.

This soup didn’t need to be “adapted” or “made keto.” It already was.

That’s something I love sharing — especially with women who think eating low carb means giving up traditional, comforting foods. Sometimes the most supportive, blood-sugar-friendly meals are the ones our grandparents were already making.

Serving this soup on Christmas Day reminded me why I love cooking and sharing recipes so much. Sometimes it’s not about creating something new. Sometimes it’s about honoring what’s always worked — and passing it on.

Storage Tips

• Store leftovers in individual  airtight container in the refrigerator for easy lunches
• Best enjoyed within 2 days
• Reheat gently on the stove over low heat
• Do not boil when reheating

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

Low Carb Keto Italian Stracciatella Egg Drop Soup

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Low Carb Keto Italian Stracciatella Egg Drop Soup

This classic Roman-style soup features delicate egg ribbons cooked gently in broth with Parmesan, lemon, and plenty of escarole for body and color. It’s traditionally served as a light first course, especially for holiday meals. It can easily be turned into a satisfying entrée with the addition of chicken.

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 8 servings

Calories 88kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 8 cups chicken bone broth
• 2 cloves garlic minced
• 1/2 tsp salt
• 1/4 tsp pepper
• 4 large eggs
• 1/2 cup grated Parmesan Reggiano cheese or just Parmesan
• 1 tbsp lemon juice and zest
• 4 cups escarole or spinach or kale

Instructions

• Bring the chicken broth and garlic to a gentle simmer in a large pot over medium heat.
• In a medium bowl, whisk together the eggs, grated Parmesan cheese, lemon zest, black pepper, and a pinch of salt. This is your egg mixture.
• Reduce the heat slightly so the broth is hot but not boiling.
• Slowly drizzle the egg mixture into the hot broth while stirring gently in a circular motion. The eggs will immediately cook into delicate strands.
• Add the chopped escarole and allow it to wilt for 1–2 minutes.
• Remove from heat and stir in lemon juice to taste. Taste and adjust seasoning if needed.
• Store leftovers in an airtight container in the refrigerator for up to two days.

Notes

1 g net carbs per cup

You can make a single serving quick egg drop soup, check out my video here on Instagram.

Midlife Macros™ Approved

If you’d like to make this a more hearty soup or main dish, simply add:

• 2–3 cups cooked shredded chicken
• Or serve with a piece of keto bread or savory biscotti

This turns it into a satisfying high-protein meal while keeping the Italian flavors intact.

Nutrition

Serving: 1cup | Calories: 88kcal | Carbohydrates: 2g | Protein: 13g | Fat: 3g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.02g | Monounsaturated Fat: 0.001g | Sodium: 78mg | Potassium: 83mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 542IU | Vitamin C: 3mg | Calcium: 14mg | Iron: 0.2mg

The post Low Carb Keto Italian Stracciatella Egg Drop Soup appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Cranberry Crumb Bars (Perfect for the Holiday Season)

This recipe was tested twice (because that’s how I roll 😉), and the second bake confirmed it: these cranberry crumb bars are absolutely perfect as written.

They have the perfect balance of tart cranberry flavor, buttery crumb topping, and just enough sweetness to satisfy without overwhelming your taste buds.

Add a dollop of sugar-free whipped cream on top, keep them chilled, and you’ve got a holiday dessert that rivals traditional cheesecake bars or classic cranberry desserts—without the sugar crash.

These bars are best kept refrigerated, which actually improves the better texture as they fully set. The result is a firm but tender bar with a slight jiggle in the center when freshly baked, similar to what you’d look for in a traditional cheesecake, but in crumb bar form.

Why Cranberry Desserts Are a Great Way to Celebrate the Holidays

Cranberries are synonymous with the holiday season, and for good reason. Their naturally tart cranberries flavor pairs beautifully with warm spices, vanilla extract, citrus zest, and buttery crusts.

While most cranberry recipes rely on cups of brown sugar or corn syrup, this version uses simple ingredients and a sugar-free cranberry sauce made right on the stovetop.

If you’ve ever found yourself with leftover cranberry sauce after Thanksgiving or Christmas, you already know how versatile cranberries can be.

From whole berry cranberry sauce to baked bars like these, cranberries are a perfect way to create festive treats that don’t derail your health goals.

These keto cranberry crumb bars are also a wonderful alternative to heavier desserts like pies or layered cheesecakes. They’re rich, yes—but not overwhelming. One bar feels satisfying without needing a second (although I won’t judge if you do).

Tested, Tweaked, and Truly Perfect

The first time I baked these bars, I experimented by adding dollops of cream cheese mixture on top of the crumb topping. While they were delicious, the second test proved that it’s not needed at all.

The bars hold their structure beautifully without it, and the cranberry filling really shines on its own.

That said, if you love a more cheesecake-style finish, adding small dollops of cream cheese to the topping is totally optional. I personally prefer them without—it keeps the recipe simpler and lets that bright cranberry flavor take center stage.

This recipe uses no electric mixer or hand mixer, just a large bowl, a mixing bowl, and a saucepan over medium heat. A food processor isn’t necessary either, which makes this a very approachable bake—even during the busiest time of year.

A Low Carb Dessert That Doesn’t Feel like “Diet” food

One of the things I love most about these bars is that they don’t taste like a compromise. There’s no weird aftertaste, no gritty texture, and no feeling like you’re missing out.

The crumb topping is buttery and crisp, the filling is tangy and smooth, and the crust holds together beautifully once chilled.

Unlike many low-carb dessert recipes, this one doesn’t rely on overly processed ingredients or complicated steps. You’re working with pantry staples like unsalted butter, vanilla extract, lemon juice, and fresh cranberries you can easily find at the grocery store during the holidays.

And yes—these are naturally gluten free, grain free, and nut-free if you use sunflower seed flour instead of almond flour. They’re perfect for sharing at holiday gatherings where dietary needs vary.

Texture, Storage, and Serving Tips

Once baked, these bars need time to cool and set properly. Letting them cool at room temperature for about an hour, then covering with plastic wrap and refrigerating for several hours (or overnight) gives you the cleanest slices and the best texture.

Because these bars are best kept chilled, they’re an excellent make-ahead holiday dessert. In fact, I think they taste even better the next day once everything has had time to meld together.

When serving, I highly recommend:

• A dollop of sugar-free whipped cream
• A sprinkle of orange zest or lemon zest
• Or even a few white chocolate chips melted and drizzled on top for a special occasion

Perfect for Keto Cranberry Lovers

If you love:

• Keto cranberry cheesecake
• Keto cranberry sauce
• Keto cranberry bread
• Or anything cranberry-forward during the holidays…

…this recipe deserves a spot in your rotation.

With just 3 g net carbs per serving, these bars fit beautifully into a keto lifestyle while still feeling indulgent. They’re a great example of how keto baking can be both festive and satisfying.

Optional Ingredient Notes & Swaps

• Sunflower seed flour vs almond flour: Either works well. Use almond flour if there are no nut allergies, or sunflower seed flour for a nut-free option.
• Fresh cranberries: Fresh or frozen both work. No need to thaw frozen cranberries first.
• Cream cheese dollops: Optional. Not needed, but can be added if you prefer a more cheesecake-style topping.

Sugar Free Low Carb Keto Cranberry Crumb Bars

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Sugar Free Low Carb Keto Cranberry Crumb Bars Recipe

These Sugar Free Low Carb Keto Cranberry Crumb Bars are everything I want in a holiday dessert: simple, festive, satisfying, and nourishing without excess sugar. They’re proof that you don’t need brown sugar, white flour, or complicated techniques to create something truly special.

Whether you’re baking for Christmas, New Year’s, or just because you love cranberry desserts, this recipe is a great way to enjoy the season without guilt.

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Servings 12 bars

Calories 142kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Crust

• 1/2 cup coconut flour
• 1/2 cup sunflower seed flour or almond flour if no nut allergies
• 1/4 cup unsweetened shredded coconut
• 1/4 cup low carb powdered sweetener
• 8 tbsp butter softened
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• 1 tsp ground cinnamon For Topping plus 2 tbsp low carb brown sweetener

Cranberry Filling

• 10 ounces fresh cranberries or frozen
• 1/2 cup low carb powdered sweetener or liquid Allulose
• 1/2 cup water
• 1 tbsp lemon juice and zest
• pinch salt

Instructions

• Preheat oven to 350 degrees F. Line an 8 by 8 baking dish with parchment paper.
• Mix the crust ingredients together in a bowl, reserve about 1/2 cup for topping. Add the reserved topping to a small bowl with the ground cinnamon and 2 tablespoons low carb brown sugar sweetener.
• Make the cranberry filling by adding all ingredients into a saucepan on the stove over medium heat. Bring to a boil and simmer about 10-12 minutes until it thickens and reduces. Stirring constantly. Pour over crust.
• Add the reserved crumb topping over the top.
• Bake for 18- 20 minutes until golden. Cool for about an hour then refrigerate to set before slicing, 3-4 hours or overnight.

Notes

3 g net carbs per serving

Midlife Macros™ Approved

Nutrition

Serving: 1bar | Calories: 142kcal | Carbohydrates: 7g | Protein: 2g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.3g | Cholesterol: 20mg | Sodium: 120mg | Potassium: 34mg | Fiber: 4g | Sugar: 2g | Vitamin A: 248IU | Vitamin C: 4mg | Calcium: 7mg | Iron: 0.1mg

The post Sugar Free Low Carb Keto Cranberry Crumb Bars Recipe appeared first on Sugar-Free Mom.

Best Keto Cottage cheese Cheesecake

I made the best keto cheesecake a high protein cheesecake for my 54th birthday this year, and I’m telling you—it’s everything I love in a dessert:

✔️ Low carb

✔️ High protein

✔️ Refined sugar free

✔️ Midlife Macros™ friendly

✔️ Only 10 minutes of prep and no water bath needed!

A traditional Basque cheesecake is known for its dramatic dark, golden brown top, creamy center, and rustic edges.

This one checks all those boxes—except it uses full fat cottage cheese, Greek yogurt, cream cheese, and vanilla whey protein to boost protein without needing a ton of heavy cream or carbs. 

If you loved my other cottage cheese recipes, this one belongs at the top of your list! Though it’s not a no bake cheesecake, it is well worth the baking time to bake and chill as you will not be disappointed!

Just 5.6g net carbs for a delicious large slice! All nutritional information is located at the bottom of this page on the printable recipe card.

What Is Burnt Basque Cheesecake?

This originally comes from Northern Spain, where cheesecakes are intentionally baked at a high temperature until the outside caramelizes and the center stays soft.

What makes this version special?

• It’s a true keto burnt basque cheesecake
• Uses a blend of cottage cheese, cream cheese, and Greek yogurt
• Has fewer carbs than any traditional cheesecake
• Higher g protein than many protein desserts
• No crust, no cracking, no water bath—just bake and enjoy

Why Cottage Cheese in Cheesecake?

Cottage cheese has been trending all over TikTok — make everything from ice cream to “protein cheesecakes,” but this version is far more authentic, creamy, and nutritionally balanced. Using 2 cup of cottage cheese (well… a whole pound!) creates:

• A naturally high protein cheesecake
• A lighter, fluffier texture
• Lower overall grams of carbs
• A more nutrient dense whole foods dessert with extra protein than a typical basque burnt cheesecake
• A perfectly creamy filling without needing sour cream

And with a strong blend in a food processor, you won’t see any lumps—just silky, dreamy cottage cheesecake perfection.

What Makes This the Best Keto Cottage Cheese Cheesecake?

My whole family loved this recipe which combines everything I value as a certified Nutritional Therapy Practitioner, a Midlife Macros™ creator, a sugar detox coach, and a lover of a delicious dessert & easy recipe that also supports a balance blood sugar:

• No graham cracker crumbs
• No refined sugar (I used natural sweeteners like monkfruit sweetener, vanilla stevia, and Allulose)
• No starches or fillers
• No crust required (that’s the Basque style!)
• Naturally gluten free 
• Perfect for a keto diet lifestyle or low-carb diet

And because it’s naturally portioned into 8 servings, each slice brings just 6 net carbs, 16 grams of protein, and keeps fat moderate—ideal for a Midlife Macros™ maintenance day or a higher-protein day.

You’ll also need:

• Parchment paper
• A 6-inch springform pan
• A blender or food processor

No crust, no water bath, no fuss—just blend and bake.

How to Make Cottage Cheese Burnt Basque Cheesecake

1. Prep the Pan

Line your springform pan with parchment paper, letting it ride up the sides to prevent sticking.

Grease lightly for best results.

2. Blend Until Silky Smooth

Add all ingredients into a food processor and blend on medium speed until the batter is smooth and pourable.

No lumps! This creates a true creamy cheesecake filling.

3. Pour & Bake

Pour into your prepared pan and tap to release air bubbles.

Bake at 425°F for 40–45 minutes until the top is deeply golden brown, even bordering on burnt—that’s what you want!

The center of the cheesecake should still jiggle.

4. Cool Down Slowly

Cool on the counter at room temperature for 1 hour.

Then chill in an airtight container (or covered in plastic wrap) for at least 6 hours or overnight.

This step ensures that creamy, dense, custardy texture you want.

Tips for the Best Results

• Full fat cottage cheese blends creamier than low fat.
• Let your cream cheese come to room temperature so the batter blends evenly.
• For an optional crust, use a almond flour shortbread or my coconut flour crust recipe.
• Add a touch of lemon zest for brightness.
• Serve with fresh berries for a pop of color.
• If using flavored vanilla protein powder, reduce sweetener slightly.

Storage Tips

Store in an airtight container for up to 5 days.

You can also freeze slices wrapped tightly in plastic wrap for up to 2 months.

Serving Ideas

• Top with fresh fruit or fresh berries
• Add a simple protein frosting made from Greek yogurt + vanilla protein
• Serve alongside an espresso for that authentic European feel
• Make it part of a healthy cottage cheese cheesecake platter
• Add dark chocolate chips on top before baking for a fun variation

Why This Low Carb Cheesecake Recipe Fits Midlife Macros™

Women in perimenopause and menopause need:

✔️ More protein

✔️ Controlled fat—not too high, not too low

✔️ Stable blood sugar

✔️ Real, nutrient-dense whole foods

This cheesecake delivers all of that in one slice while still feeling indulgent enough for a birthday celebration.

As a certified nutritional therapy practitioner, these are the kinds of recipes I LOVE creating because they support hormones, energy, and satiety without the sugar crashes.

Low Carb Keto Basque Cheesecake

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Low Carb Keto Cottage Cheese Burnt Basque Cheesecake

This low-carb cheesecake recipe is everything you love about Basque cheesecake—burnt edges, creamy middle, rustic cracks—combined with the nutritional balance of a high protein cottage cheese cheesecake. Whether you’re following a keto lifestyle, balancing blood sugar, or simply want a delicious dessert that won’t derail your goals, this one is for you.

If you make it, tag me @sugarfreemom and share your beautiful cheesecake. I can’t wait to see it!

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 8 servings

Calories 220kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 16 ounces full fat cottage cheese
• 8 ounces low fat cream cheese
• 1/2 cup non fat plain Greek yogurt
• 3 large eggs
• 1 large egg yolk
• 30 grams unflavored whey protein or 1 scoop
• 1/2 cup heavy cream
• 1/2 cup Allulose liquid or powdered
• 1 tbsp lemon juice
• 2 tsp vanilla extract
• 1/4 tsp salt
• 1 tsp vanilla stevia or monk fruit

Instructions

• Preheat oven to 425 degrees F. Grease a 6-inch spring form pan.
• Blend all ingredients in a food processor or high powered blender until smooth.
• Pour cheesecake batter into pan. Tap gently to remove air bubbles.
• Bake for 40-45 minutes until deeply golden brown and center still jiggles.
• Cool to room temperature one hour then refrigerate for 6 hours or overnight.

Notes

Midlife Macros™ Approved recipe

Nutrition

Serving: 1serving | Calories: 220kcal | Carbohydrates: 6g | Protein: 16g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.001g | Cholesterol: 49mg | Sodium: 377mg | Potassium: 152mg | Fiber: 0.01g | Sugar: 4g | Vitamin A: 267IU | Vitamin C: 1mg | Calcium: 106mg | Iron: 0.2mg

The post Low Carb Keto Cottage Cheese Burnt Basque Cheesecake appeared first on Sugar-Free Mom.

Just because you’re eating low-carb, sugar-free, or gluten-free doesn’t mean your Thanksgiving meal has to feel restrictive. In fact, the opposite is true—you can enjoy all your favorite holiday meals and flavors with stable blood sugar, fewer cravings, better energy, and zero food guilt or carb overload the next day.

Thanksgiving is one of my absolute favorite holidays of the entire year. It brings together family, tradition, nostalgia, and—of course—so much incredible food.

But if you’ve been following a low-carb, gluten-free, sugar-free, keto, or Midlife Macro Method™ lifestyle, you already know that the holidays can feel a bit intimidating.

One day of traditional high-carb holiday foods can spike blood sugar, stall weight loss, trigger cravings, and leave many of us feeling bloated and sluggish for days afterward. And for women in midlife especially, that blood-sugar roller coaster hits even harder.

As a midlife woman myself, I’ve learned that keeping carbs moderate, protein high, and fat strategically balanced helps keep cravings at bay through the entire holiday season. So you’ll also see some newer Good-Better-Best options and higher-protein swaps throughout this Thanksgiving food roundup to keep you on track without missing out.

My goal for you is simple: enjoy the holiday fully, feel satisfied, and wake up the next day feeling GOOD—not guilty. For me, that means celebrating with recipes that nourish your body while honoring the flavors you love. Whether you’re craving pumpkin, pecans, cranberry, chocolate, Brussels sprouts, or a perfect stuffing replacement, there is something here for everyone. 

And if you’ve got family members who don’t follow a low-carb lifestyle, I promise—they won’t even notice. Many of these dishes have become staples at my own family gatherings, and nobody ever feels like they’re eating the “healthy version.”

As you browse this round-up, you’ll find updated appetizers, soups, salads, sides, mains, breads, and desserts—many of which include step-by-step instructions, make-ahead options, and tips for swapping ingredients to fit dairy-free, nut-free, or higher-protein needs. I also included my newest cottage cheese and Greek yogurt–based desserts, which help keep fat moderate and protein higher without sacrificing that creamy, decadent holiday texture.

Whether you’re hosting, traveling, or bringing a dish to the party or special occasion, this round-up includes everything you need for a delicious, sugar-free Thanksgiving menu your whole family will love. I’ve also adding sone brand new recipes to this round up while still keeping it a keto-friendly Thanksgiving!

If you’re hosting this year, pick at least three dishes from this list that you know will support your goals. If you’re traveling, choose one or two recipes that can easily be prepped ahead and packed with you. Every little bit of planning helps you stay consistent, and it’s one of the tools I teach inside my coaching and my Good Better Best approach—make the good choice when the perfect choice isn’t possible.

Most importantly, remember this: your holiday can be delicious, festive, and deeply satisfying—without the sugar crash and without the next-day regret. This updated Thanksgiving round-up gives you everything you need to enjoy a beautiful feast that supports your body, your goals, and your midlife metabolism.

Over the years, I’ve created and shared hundreds of healthy holiday recipes, and this updated 2025 collection brings together the very best of the best. These are family-tested, holiday-approved, crowd-pleasing dishes you can proudly serve at any Thanksgiving gathering, whether you’re hosting the whole family or bringing a single dish to share.

Happy Thanksgiving!

Holiday APPETIZERS & Holiday STARTERS (Updated)

Traditional Thanksgiving recipes turned Low-Carb, and Sugar-Free!

Cottage Cheese Cranberry Dip by SFM

Cranberry Cream Cheese Danish

Cranberry Salsa

Keto Espresso Martini Mocktail

Keto Holiday Eggnog

Sugar-Free Candied Bourbon Pecans from Sugar Free Mom

Sweet & Spicy Bacon Chicken Bites from Sugar Free Mom

Low Carb Apple Onion Tartlets from All Day I Dream About Food

Low Carb Baked Brie from Maria Mind Body Health

Salt & Vinegar Zucchini Chips from Sugar Free Mom

Maple Rosemary Cocktail Nuts from All Day I Dream About Food

Mediterranean Roasted Eggplant Dip from Sugar Free Mom

Crispy Parmesan Tomato Chips from Sugar Free Mom

Mediterranean Antipasto Roasted Cauliflower Salad from Sugar Free Mom

Low Carb Pomegranate Cheese Bites from Sugar Free Mom

Low Carb Cheddar Cheese Straws from All Day I Dream About Food

Low Carb Festive Turkey Meatballs with Cranberry Glaze from I Breathe I’m Hungry

Garlic Butternut Bisque from Sugar Free Mom

Bacon Feta Stuffed Mushrooms from I Breathe I’m Hungry

Fabulous Thanksgiving Sides for your Holiday Table (Newly Expanded)

The heart of the Thanksgiving table — all low-carb, gluten-free & sugar-free.

Keto Green Bean Casserole

Keto Italian Stuffing

Cottage Cheese Cornbread Muffins

Cornbread Muffins with Cranberry & Jalapeno

Low Carb Sweet Potato Casserole

Low Carb Apple Sausage Cornbread Stuffing

Prep Ahead Keto Gravy

Low Sugar Orange Cranberry Sauce from Sugar Free Mom-Sugar Free cranberry sauce recipe made with fresh cranberries

Oven Fried Garlic Parmesan Green Beans from Sugar Free Mom

Brussels Sprouts au Gratin from Wholesome Yum

Low Carb  Pumpkin Cauliflower Mash from Sugar Free Mom

Keto Thanksgiving Stuffing from The Nourished Caveman

Roasted Asparagus from Kalyn’s Kitchen

Roasted Brussels Sprouts with Leeks, Bacon, Cranberries from Sugar Free Mom

Low Carb Pumpkin Bread Sausage Stuffing from I Breathe I’m hungry

No Sugar Added Twice Baked Sweet Potatoes from Sugar Free Mom

Low Carb Cheddar Herb Drop Biscuits from Sugar Free Mom

Brussels Sprouts with Lemon and Pine Nuts from I Breathe I’m Hungry

Low Carb Pecan Cranberry Brussels Sprout Salad from Sugar Free Mom

Low Carb Pumpkin Lasagna from Low Carb Yum

Low Carb Candied Yams with Marshmallows from Keto Diet App

Shaved Brussles Sprouts Pecan Spinach Salad with Bourbon Balsamic Dressing Sugar Free Mom

Spicy Low Carb Sausage Cheddar Stuffing from All Day I Dream About Food

Low Carb Green Bean Casserole from Peace Love and Low Carb

Keto Primal Thanksgiving Stuffing from Keto Diet App

Buttery Bacon Brussels Sprouts from Ditch the Carbs

Low Carb Sweet Potato Casserole form Maria Mind Body Health

Roasted Green Beans from Kalyn’s Kitchen

Jalapeno Cheddar Cauliflower Muffins from I Breathe I’m Hungry

Mile High Keto Biscuit Mix from Fluffy Chix Cook

Green Bean Bundles from Maria Mind Body Health

Cranberry Jalapeno Cornbread Muffins from All Day I Dream About Food

Roasted Butternut Squash Pomegranate Salad from Sugar Free Mom

Grain Free Cheesy Corn Bread (Low Carb, Nut Free) from Sugar Free Mom

MAIN DISHES (NEW SECTION!)

Thanksgiving dinner isn’t complete without the turkey—but low-carbers need variety too!

Here are your updated, midlife-macro friendly ideas:

Keto Southern Fried Turkey Tenders

Turkey & Ham Leftover Low-Carb Meals

These options are great for leftover turkey from your Thanksgiving Feast!

Low Carb Turkey Hash

Low Carb Turkey Pot Pie

Low Carb Turkey Soup

Cranberry Turkey Salad

Ham & Cheese Scones

Ham & Cheese Cottage Cheese Egg Muffins

Sugar Free Low Carb Thanksgiving Desserts

(now updated recipes!)

Your sugar-free, grain-free Thanksgiving dessert table just got an upgrade.

Having your favorite sweetener on hand will help make some of these keto recipes easier. Finding the right balance of sweetness is key when it comes to your favorite dessert.

I use the following sweeteners for my low-carb diet and low-carb recipes with great success: Besti Powdered Monk Fruit Allulose Blend, Powdered Allulose, Liquid Stevia, Liquid Monk Fruit, Best Monk Fruit Allulose Brown sweetener. 

NEW Sugar Free Dessert Recipes

​Sugar-Free Keto Pumpkin Cake Roll

Eggnog Cream Pie

Eggnog Flan

Sugar Free Pecan Pie

Candied Pecan Pie Bars

Candied Pecans

Chocolate Pecan Pie

No Bake Pumpkin Pecan Caramel Cheesecake

No Bake Keto Pecan Cream Pie

No Bake Pumpkin Cheesecake

Pumpkin Dessert Lasagna

Cranberry Cheesecake Pie

No Bake Cranberry Holiday Cheesecake

Cranberry Cottage Cheese Holiday Bread

Crock Pot Pumpkin Pie Bars

Chocolate Pumpkin Mousse Cake

Easy Sugar Free Pumpkin Pie

Paleo Pecan Pumpkin Pie Fudge from Sugar Free Mom

Low Carb Pumpkin Pie Custard from Sugar Free Mom

Sugar Free Pumpkin Cheesecake Dip from Sugar Free Mom

Chocolate Ganache Macaroon Pie from All Day I Dream About Food

Keto Pumpkin Pie from Maria Mind Body Health

Sugar Free Pumpkin Pie Cookie Dough Bites from Sugar Free Mom

Gluten Free Pumpkin Cheesecake from I Breathe I’m Hungry

Low Carb Pumpkin Pie Cupcakes from Sugar Free Mom

Grain Free Pumpkin N’Oatmeal Cookies from Sugar Free Mom

Low Carb Caramel Nut Brownies from I Breathe I’m Hungry

Low Carb Pumpkin Cheesecake Mousse from Sugar Free Mom

Macadamia Chocolate Fat Bombs from The Nourished Caveman

Almond Milk Pumpkin Pie from Low Carb Yum

Low Carb Pecan Pie from Maria Mind Body Health

Paleo Pecan Pie Bars from Wholesome Yum

Low Carb Pumpkin Cheesecake with Maple Bacon Crust from I Breathe I’m Hungry

Paleo Pumpkin Truffles from Sugar-Free Mom

Low Carb French Silk Pie from Maria Mind Body Health

Low Carb Caramel Apple Stuffed Cheesecakes from from Sugar Free Mom

Low Carb Chocolate Pumpkin Cheesecake Mousse from Sugar-Free Mom

This round up Thanksgiving post was first published in November 2015 and updated for 2025.

HAPPY THANKSGIVING!

The post Best Sugar-Free Low Carb Keto Thanksgiving Recipes appeared first on Sugar-Free Mom.

Sugar Free Biscotti

My dad has always loved traditional Italian biscotti. Growing up, he would tell me stories about his grandmother in Italy making huge trays of almond biscotti during the holiday season, placing them on a wire rack near the window so the cool winter air could help dry them out. 

He remembers that distinct aroma — toasted almonds, anise, and that warm buttery smell that drifted through the whole house. Every Christmas, she served them next to a cup of coffee, but he always laughs and says that in Italy, “We dipped them in wine too!”

So when his birthday rolled around this year, I wanted to surprise him with something special — a keto almond biscotti recipe that captures all the flavors of the real thing, but fits our low-carb lifestyle.

I adapted my chocolate almond biscotti recipe since my dad isn’t a fan of chocolate and transformed it into a crisp, twice-baked, old-world cookie with the perfect crunchy texture.

And let me tell you… he took one bite and his face lit right up.

He said, “Brenda… this tastes like Nonna’s!”

Mission 100% accomplished.

These homemade biscotti are everything you love about the classic – the crisp cookie edges, the rich almond flavor, and that unmistakable hint of anise that only real Italian biscotti cookies have.

And yet, they are completely sugar-free, grain-free, and keto-friendly.

No wheat flour, no sugar alcohol aftertaste, and no complicated steps. Just simple, wholesome baking ingredients and a crunchy cookie that’s perfect for dunking.

They’re wonderful around the holiday season, perfect next to your morning coffee, and so easy to store in an airtight container for weeks.

Why You’ll Love This Keto Anise Almond Biscotti

✔ 2 g net carbs per biscotti ( All nutritional information is on the printable recipe card, bottom of this page)

✔ Gluten-free, sugar-free, low-carb

✔ Classic Italian flavor with anise + almond

✔ Perfect for dunking in coffee, espresso, or even wine says my dad!

✔ Uses basic keto baking staples like almond flour, whey protein, and monk fruit

✔ Keeps its crunchy texture for weeks — just like the real thing

✔ Makes a thoughtful homemade gift

Many regular biscotti recipes rely on all-purpose flour or sugar to get that iconic crisp cookie texture, but this version uses a combination of almond flour, a little bit of unflavored whey protein powder, which together mimic that dry, crunchy cookie feel essential to a true Italian biscotti.

You also don’t need any fancy equipment. Just a mixing bowl or stand mixer, a baking tray or cookie sheet, some parchment paper, and a serrated sharp knife for slicing through the almonds once the first bake is complete.

Swapping Low Carb Sweetener

I used Monk Fruit sweetener in this recipe because it provides that crisp texture for a typical biscotti.

I found that adding another sweetener like the vanilla liquid stevia helps there to be no aftertaste when combining both and adds a nice subtle sweetness. 

I do not recommend using Allulose sweetener because that will not produce a crisp biscotti. Allulose has a great way of keeping baked goods chewy and ice cream soft, so it’s not the ideal sweetener in this recipe. 

Here’s my Sweetener Guide & Conversion Chart to help you decide how much of another low carb sugar substitute to use. 

Tips for Perfect, Authentic Biscotti

Toast the Almonds

This step creates deeper, richer almond flavor and that classic rich flavor biscotti is known for.

Let the Loaf Cool Before Slicing

Warm biscotti crumble — a fully cooled biscotti log slices beautifully.

Cut Slowly, With a Serrated Knife

Especially important when slicing through whole almonds or toasted nuts.

Don’t Rush the Second Bake

The second bake removes moisture and gives you that firm, crunchy biscotti texture.

Store Properly

These crunchy biscotti stay crisp for weeks in a glass airtight container at room temperature.

Ingredient Swaps & Variations

Using different extracts you can really transform these almond flour biscottis into great recipe into a variety of different flavors. 

Orange Anise Biscotti

Add lemon zest or orange zest for a fresh citrus flavor.

Double Almond Biscotti

Replace the anise extract with 2 teaspoons almond extract or use 1 teaspoon vanilla extract.

Chocolate-Dipped Biscotti

Melt some sugar-free chocolate or dark chocolate and dip one end of each cooled biscotti.

White Chocolate Drizzle

Use melted sugar-free white chocolate for a festive holiday look.

Swaps for Protein Powder

You may use egg white protein powder, but whey gives the best crunch.

Nut Variations

Try pistachios, hazelnuts, or a mix of whole almonds and slivered almonds.

What to Serve With Biscotti

These low-carb biscotti cookies are perfect with:

• Cappuccino
• Hot espresso
• Morning coffee
• Sugar-free hot chocolate
• Black tea or herbal tea
• And yes… a small glass of dry wine (my dad insists this is the true Italian way!)

They also make wonderful gifts during the holiday season — just package them in a cute tin or mason jar and attach a recipe card.

Keto Classic Italian Biscotti

When I handed these biscotti to Dad for his birthday, he couldn’t stop smiling. He said they tasted “just like the real thing” — the classic biscotti he grew up eating in Italy, the ones his mother made every December.

Moments like that are why I love creating sugar-free, low-carb versions of nostalgic foods… you get the joy without the sugar crash.

I hope these biscotti cookies bring joy to your home too — whether you enjoy them with your morning coffee, give them as holiday gifts, or recreate cherished family traditions.

If you try them, leave a comment below and tell me how they turned out. I love hearing from you!

Storage Instructions

Store the biscotti in a sealed airtight container for:

• 2–3 weeks at room temperature
• Up to 3 months in the freezer

To re-crisp them, place in a 300°F oven for 5 minutes.

Gluten Free Keto Classic Almond Biscotti

Print

Gluten Free Low Carb Keto Italian Almond Biscotti

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Servings 14 slices

Calories 206kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1.75 cup almond flour
• 6 tbsp unflavored Whey protein powder
• 1/2 cup Monk Fruit confectioners sweetener
• 1 tsp baking powder
• 1/2 tsp salt
• 8 tbsp butter melted or coconut oil
• 1 tsp almond extract
• 1 tsp anise extract
• 1 tsp vanilla liquid stevia
• 2 large eggs beaten
• 4 ounces almonds sliced, toasted

Instructions

•  Preheat the Oven- Preheat your oven to 325°F and line a large baking sheet tray or cookie sheet with parchment paper.
• Mix the Dry Ingredients- In your stand mixer or large bowl, add all the dry ingredients — almond flour, whey protein powder, monk fruit sweetener, baking powder, and salt. Blend on low speed until everything is evenly combined.
• Add the Wet Ingredients- Pour in the melted butter, almond extract, anise extract, liquid stevia, and beaten eggs. Blend again until a dough forms. It will seem slightly sticky — that’s okay.
• Stir in the Toasted Almonds- Using a spatula, stir in the sliced almonds. Transfer the dough to your prepared baking sheet.
• Shape the Dough- With slightly wet hands, form the cookie dough into a rectangle about 10 inches long and 6 inches wide. Keep the edges smooth and even so the biscotti bake uniformly.
• First Bake (The “First Time” Bake)- Bake in preheated oven for 25 minutes, or until lightly golden brown on top. Let the loaf cool for 30 minutes — do not rush this step!
• Slice the Biscotti- Place the loaf on a cutting board. Using a sharp serrated knife, slice into 1-inch pieces. Press gently and saw slowly to avoid breaking the crunchy cookie edges.
• Second Bake (Cut-Side Down)- Place each biscotti slice on the baking tray cut side down.

  Bake the second time for 10 minutes, flip carefully, and bake another 10 minutes.
• Cool Completely- Transfer the biscotti to a wire rack. They will continue to crisp as they cool.
• Store the biscotti in a sealed airtight container for: 2–3 weeks at room temperature or Up to 3 months in the freezer.

  To re-crisp them, place in a 300°F oven for 5 minutes.

Notes

2 g net carbs

Recipe makes 14 slices

These are Midlife Macros™ approved!

Here’s the live cooking show on facebook adapting the chocolate biscotti to make them vanilla almond. 

Nutrition

Serving: 1slice | Calories: 206kcal | Carbohydrates: 5g | Protein: 8g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 17mg | Sodium: 130mg | Potassium: 91mg | Fiber: 3g | Sugar: 1g | Vitamin A: 200IU | Calcium: 66mg | Iron: 1mg

The post Gluten Free Low Carb Keto Italian Almond Biscotti appeared first on Sugar-Free Mom.

Low Carb Keto Pumpkin Waffles

These Easy Sugar-Free, Low-Carb Keto Pumpkin Protein Waffles are everything you want in a cozy fall breakfast—fluffy, golden, pumpkin-spiced perfection made right in your waffle iron.

They’re gluten-free, grain-free, and made with wholesome low-carb ingredients like coconut flour, pumpkin puree, and protein powder for a filling start to your day.

Perfect for busy mornings or meal prep, these low-carb pumpkin waffles reheat beautifully in the toaster or air fryer.

Whether you’re living a keto lifestyle or just looking for a healthy fall breakfast, these keto pumpkin spice waffles will quickly become a seasonal favorite and perfectly balanced for your Midlife Macro Method™ goals.

Why You’ll Love These Keto Pumpkin Waffles

These fluffy waffles are more than just a breakfast—they’re a fall recipe dream come true. They’re loaded with pumpkin flavor, made with low-carb, gluten-free ingredients, and naturally sugar-free.

They’re also incredibly versatile:

• Enjoy as sweet chaffles with whipped cream.
• Serve with bacon and eggs for a balanced keto lifestyle breakfast.
• Add to your weekly meal plan as a make-ahead option for busy mornings.

Most of all, they taste indulgent while helping you keep your blood sugar balanced—no crash, no cravings, just satisfaction.

Midlife Macro Method™ Approved

These Keto Pumpkin Protein Waffles fit perfectly into my Midlife Macro Method™ framework — higher protein, moderate fat, and low carb for women in perimenopause and menopause.

Each waffle delivers a balance of protein to support lean muscle, fiber from coconut flour to help digestion, and healthy fats to keep you satiated without spiking blood sugar.

They’re ideal for your calorie deficit days or even your maintenance day when topped with sugar-free maple syrup and a little whipped cream.

Here’s how they align with your macro goals:

• Protein: 12g per serving — perfect for building and maintaining lean muscle
• Fat: Moderate and clean, from eggs, coconut flour, and coconut oil
• Carbs: Only 3 g net carbs per serving — won’t knock you out of ketosis or spike cravings
• All nutritional information is at the bottom of the page on the printable recipe card.

You can even meal prep a batch for your weekly meal plan and freeze them for grab-and-go breakfasts. Reheat in your toaster oven or mini waffle maker for a fresh, fluffy texture.

Keto Comfort Breakfasts Done Right

We all have that one breakfast that feels like a hug from the inside out. For me, it’s waffles—especially when they’re piled high with butter, a drizzle of sugar-free maple syrup, and a cloud of sugar free whipped cream.

Back in my sugar-filled days, waffles were basically dessert disguised as breakfast. But after going sugar-free, I refused to give up that comforting ritual. Instead, I recreated it—this time with nourishing as a low carb waffle, that’s grain-free, with only sugar-free ingredients that fit my health goals and my family’s busy mornings.

So if you love that soft, slightly crisp texture of Belgian waffles but want to skip the carbs, this is the sweet recipe you’ll want on repeat all season long.

Make-Ahead Low Carb Pumpkin Waffles

These keto make-ahead waffles are perfect for weekday mornings. You can make a batch, let them cool, and store them in an airtight container or freezer bag. Reheat them in your toaster oven or mini waffle maker, and breakfast is ready in minutes!

If you have kids, they’ll love these too—especially with a little nut butter or sugar-free maple syrup between two waffles for a low-carb waffle sandwich. And if you’re in full fall mode, add a sprinkle of pumpkin pie spice or pumpkin spice flavor for that warm seasonal touch.

These keto pumpkin spice waffles are also freezer-friendly. To freeze, layer them in a sealed container or bag with parchment paper between each waffle to prevent sticking.

Pumpkin Spice and Everything Nice

Pumpkin season just hits differently. The smell of pumpkin spice flavor, cinnamon, and vanilla makes any kitchen feel like fall. These waffles use pure pumpkin puree (not pumpkin pie filling) to add natural sweetness, fiber, and moisture—no need for added sugar or starches.

To get that rich, autumn flavor for all my fall recipes, I use Pumpkin Spice Stevia from SweetLeaf. It’s naturally sweetened and gives the batter that irresistible cozy scent. If you prefer, you can also use Coconut Stevia or Cinnamon Stevia—both work beautifully with the pumpkin base.

For those who like to tweak recipes, a splash of almond milk or coconut cream can make the batter extra smooth and give you those fluffy keto waffles every time.

The Secret to Fluffy, Delicious Waffles

When it comes to keto waffle recipes, texture is everything. I’ve tested these using just coconut flour and just protein powder, but combining both creates the perfect waffle batter—fluffy yet stable, slightly crisp on the outside, and tender inside.

If you’ve ever made chaffles (waffles made with mozzarella cheese), you know that texture can sometimes be chewy. These, however, are all about that soft, cake-like crumb. No cheese here—just real pumpkin, egg yolks, and egg whites for lift and moisture.

The result? A sweet waffle that tastes like a pumpkin pie met a fluffy pancake—only with protein to keep you full all morning.

Keto Waffle Toppings and Variations

Butter is always a must. But if you want to take your pumpkin chaffles or pumpkin spice waffles to the next level, try topping them with:

• Sugar-Free Pumpkin Whipped Cream – rich, creamy, and adds extra pumpkin spice love.
• Sugar Free Whipped Cream using heavy cream and made in a canister is my favorite!
• Sugar-Free Maple Syrup – tastes like the real thing without the sugar spike.
• A dollop of coconut cream for a dairy-free option.
• A sprinkle of crushed toasted pecans or pumpkin seeds for crunch.

If you’re feeling creative, use two mini waffles to make a sweet chaffle sandwich—spread cream cheese or almond butter between them.

You can even crumble leftover waffles and use them as a base for a pumpkin spice parfait layered with Greek yogurt and sugar-free maple syrup drizzle.

Tips for Perfect Keto Pumpkin Waffles

• Separate the eggs: Optional! Whipping egg whites before folding them in helps make the waffles ultra fluffy.
• Use a small bowl for dry ingredients: Mix coconut flour, protein powder, and pumpkin pie spice together before blending to prevent clumps.
• Don’t overfill your waffle iron: The batter expands as it cooks—start with less, and add more as needed.
• Cool on a baking sheet: Let cooked waffles rest in a single layer on a wire rack or baking sheet to keep them crisp.
• Storage: Keep in a sealed container or airtight container in the fridge for up to 5 days, or freeze for up to 3 months.

Keto Pumpkin Spice Waffles

Print

Keto Pumpkin Spice Waffles

These keto pumpkin spice waffles were first published in October 2016 and remain one of my readers’ favorite fall breakfast recipes. If you haven’t tried them yet, now’s the perfect time to dust off your waffle maker and whip up a batch. You’ll taste the pumpkin spice season in every bite!

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 8 @ 2 Belgian pieces or 1 standard

Calories 118kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 6 eggs
• 1 cup pumpkin puree canned, not pumpkin pie filling
• 1/2 cup vanilla protein powder
• 1/2 cup coconut flour
• 1 tsp pumpkin pie spice
• 1 tsp pumpkin liquid stevia

Instructions

• Prepare your batter: Add all ingredients to a food processor or blender. Blend on high until smooth and creamy.
• Heat your waffle iron: Lightly grease with butter or coconut oil and follow the manufacturer’s instructions for your waffle maker.
• Cook: Pour the waffle batter evenly into the iron. Cook until golden brown and set.
• Serve: Top with butter, whipped cream, or sugar-free syrup, and enjoy your delicious waffles warm!

Video

Notes

Net carbs per serving: 3g

Makes 4 large Belgian waffles or 8 standard ones.

This recipe was first published in October 2016.

Midlife Macro approved.

Nutrition

Serving: 1serving @ 2 pieces Belgian waffle | Calories: 118kcal | Carbohydrates: 7g | Protein: 12g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 102mg | Potassium: 206mg | Fiber: 4g | Sugar: 2g | Vitamin A: 4944IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 1mg

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

Why You’ll Love This Keto Chocolate Pumpkin Bread

When pumpkin meets chocolate, it’s magic — especially in a tender-crumb, quick bread that’s full of flavor and not dense or dry.

The pumpkin puree gives just enough moisture and natural sweetness while adding that perfect texture you expect from the best low carb pumpkin bread (think banana bread, but better!).

This loaf is:

• Nut-free – made with coconut flour and flaxseed meal, no almond flour needed.
• Refined sugar-free – sweetened with my favorite monk fruit allulose blend for the right texture and taste.
• Perfect for fall – full of pumpkin spice, chocolate, and cozy comfort.
• Kid-approved – even my youngest son (the coconut flavor detective!) loves this bread and can’t tell it’s low carb.

Whether you’re toasting a slice with butter, adding a smear of cream cheese, or sprinkling on sugar-free chocolate chips, this bread makes the perfect breakfast, snack, or dessert all season long.

Grain-Free & Nut-Free Pumpkin Bread

Creating a grain-free, almond flour-free pumpkin bread with the right texture was no easy feat! I tested this recipe six times to get the balance of coconut flour, cocoa powder, and sweetener just right.

Coconut flour absorbs a lot of moisture, so the ratio of wet to dry ingredients really matters. The result? A perfectly moist, tender crumb without any grittiness or dry texture.

If you’re new to coconut flour, don’t worry — it doesn’t overpower this bread. The pumpkin flavor and chocolate shine through beautifully. For those with nut allergies, this is the ultimate nut-free keto pumpkin bread recipe you’ll make again and again.

Super moist and full of chocolate and pumpkin flavor. My youngest son who has the tree nut allergy is not a fan of anything flavor of coconut. He is also the greatest detector of coconut in my recipes and a tough critic.

He loved this chocolate chip pumpkin bread and could not taste any coconut flavor. The other ingredients are the star in this hearty and dense bread.

Serving Ideas

• Toast a slice and top with coconut butter or sugar-free whipped cream.
• Spread with cream cheese for breakfast.
• Make mini loaves for holiday gifts!

This great recipe for keto pumpkin chocolate chip bread fits perfectly into your low carb lifestyle — with only 4g net carbs per slice.

Brenda’s Notes

Keep leftovers wrapped in paper towels inside an airtight container at room temperature for up to 3 days, or refrigerate for up to a week.

I’ve tested this recipe multiple times to get the right texture — moist, not too dense, and full of flavor.

Coconut oil or avocado oil can be swapped for butter if you prefer dairy-free.

Do not substitute cups of almond flour — it’s not a 1:1 swap for coconut flour and will drastically change the texture.

Looking for more Pumpkin Recipes?

• Pumpkin Cloud Bread
• No Bake Pumpkin Cheesecake
• Pumpkin Donuts
• Pumpkin Mousse

Storage Tips

This keto chocolate pumpkin bread keeps beautifully if stored properly so you can enjoy a slice (or two!) all week long.

Freezer: Wrap individual slices in parchment paper, then store in a zip bag or airtight container for up to 3 months. Thaw overnight in the fridge or pop in the toaster oven straight from frozen.

Room Temperature: Store covered with paper towels inside an airtight container for up to 2 days to keep the top from getting too moist.

Refrigerator: For longer freshness, refrigerate up to 7 days. Let slices come to room temp before serving, or toast gently for the perfect warm bite with a little butter.

Sugar-Free Low Carb Chocolate Pumpkin Bread

Print

Best Sugar Free Low Carb Keto Chocolate Pumpkin Bread

This Keto Chocolate Pumpkin Bread was originally posted in 2016 and updated in 2018 with a video — and now refreshed again for pumpkin season! It remains one of my most popular keto recipes for fall. Try it once, and it’ll become your go-to sugar-free chocolate pumpkin bread every year.

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings 14 slices

Calories 152kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 cup Coconut Flour
• 1/2 cup Flaxseed Meal
• 1/2 cup unsweetened cocoa powder
• 1 cup Monk Fruit Allulose granulated sweetener
• 1 tsp baking powder
• 1/2 tsp baking soda
• 3 tsp pumpkin pie spice
• 1/2 tsp salt
• 6 eggs
• 12 ounces pumpkin puree canned, not pumpkin pie filling
• 1/2 cup butter softened
• 1 tsp maple extract
• 1 tsp chocolate liquid monk fruit

Optional toppings

• raw unsalted pumpkin seeds
• sugar-free chocolate chips

Instructions

• Preheat oven to 350°F. Line a 9×5-inch loaf pan with parchment paper.
• Whisk all dry ingredients (first eight listed) in a large mixing bowl.
• In a stand mixer (or use a hand mixer), blend the eggs and the 1.5 cup of pumpkin puree until smooth.
• Add butter, extracts, and sweetener and mix again.
• Gradually add dry ingredients, mixing just until combined.
• Pour batter into your prepared loaf pan.
• Pour batter into a parchment lined 9 by 5 loaf pan.
• Top with optional sugar-free chocolate chips or pumpkin seeds, if desired.
• Bake 50–60 minutes or until a toothpick inserted in the center comes out clean.
• Cool 15 minutes, then lift from the pan and cool completely on a wire rack before slicing.
• Tip: You can also make these as chocolate pumpkin muffins — just reduce the bake time to about 30–35 minutes.
• Storage info right above this printable recipe card.

Video

Notes

4 g net carbs

This Keto Chocolate Pumpkin Bread was originally posted in 2016 and updated in 2018 with a video — and now refreshed again for pumpkin season! It remains one of my most popular keto recipes for fall.

 

Nutrition

Serving: 1slice | Calories: 152kcal | Carbohydrates: 9g | Protein: 4g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.3g | Cholesterol: 17mg | Sodium: 145mg | Potassium: 130mg | Fiber: 5g | Sugar: 1g | Vitamin A: 3985IU | Vitamin C: 1mg | Calcium: 38mg | Iron: 1mg

The post Best Sugar Free Low Carb Keto Chocolate Pumpkin Bread appeared first on Sugar-Free Mom.

Sugar Free Chocolate Pumpkin Pudding Recipe

This easy recipe for chocolate pumpkin pudding is quick to make, packed with simple, wholesome ingredients, and comes together in just minutes using your electric mixer or food processor.

It’s low in net carbs, naturally gluten-free, and perfectly midlife macro-friendly — the ideal guilt-free indulgence for anyone following a low-carb diet.

The best part, just 5 g net carbs per serving. All nutritional information is at the bottom of this page on the printable recipe card. 

Why You’ll Love This Pumpkin Pudding Recipe

Instant Gratification

No need to chill overnight or wait for stiff peaks. This is an instant pudding you can blend and enjoy within minutes. It’s creamy and thick enough to feel decadent, yet light enough for a healthy snack or post-workout dessert.

High-Protein, Low-Carb, and Sugar-Free

Each serving is loaded with protein from whey, Greek yogurt, and cottage cheese while staying low in total carbs and net carbs thanks to liquid monk fruit sweetener and coconut flour for a gentle thickener.

Simple Ingredients, Big Flavor

No complicated steps or fancy tools required. Just a food processor or electric mixer, a few staple ingredients, and about 5 minutes — that’s it!

List of Ingredients You’ll Need

Full-Fat Cottage Cheese

Cottage cheese is the secret ingredient that gives this pudding its ultra-creamy texture while adding high-quality protein and calcium. You won’t taste the cheese once it’s blended smooth — just rich, pudding-like creaminess.

Non-Fat Plain Greek Yogurt

Greek yogurt adds tang and body, balancing the richness of the cottage cheese. It’s packed with probiotics and more protein for a metabolism-friendly dessert that fits your macros.

Unflavored Whey Protein Powder

This boosts protein even higher while helping the pudding thicken naturally. Choose a clean, grass-fed whey isolate or your favorite keto-friendly protein powder. I use Whey protect because of the 3rd party testing for toxins and heavy metals.

Tip: You can also use chocolate protein powder for extra flavor.

Pumpkin Puree

Use 100% pure pumpkin puree, not pumpkin pie filling. Pumpkin adds fiber, vitamins A and C, and that signature fall flavor we love. It also helps create the smooth pudding consistency without needing starch or gelatin powder.

Unsweetened Cocoa Powder

Adds deep chocolate flavor without sugar. You can use Pascha cocoa powder or Dutch-process cocoa for a richer taste.

Chocolate Liquid Monk Fruit Sweetener

Naturally sweet without sugar or calories. Monk fruit has zero impact on blood sugar, making it perfect for keto or low-carb diets. Adjust to taste if you prefer a bit more sweetness.

Pumpkin Pie Spice

Adds that warm, cozy, fall-baking aroma. You can make your own blend with cinnamon, nutmeg, and clove or use my homemade pumpkin spice or a store-bought pumpkin spice mix.

Vanilla Extract

Balances the chocolate flavor and enhances the sweetness naturally.

Pinch of Salt

Don’t skip this! Salt brings out the depth of the chocolate and the natural sweetness of the pumpkin.

Optional Add-Ins

• Chia seeds or arrowroot powder – to naturally thicken while boosting fiber.
• Chocolate chips – sprinkle sugar-free chocolate chips on top for crunch.
• Whipped topping – add homemade whipped cream or whipped coconut cream for a fluffy finish.
• Coconut Flour-A little goes a long way — just 1 tablespoon coconut flour thickens the pudding while keeping it grain-free and gluten-free. It’s a great source of fiber and helps absorb excess liquid from the pumpkin and yogurt.

How to Make Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

1. Add Ingredients: In a food processor or high-speed blender, combine cottage cheese, Greek yogurt, whey protein, pumpkin puree, cocoa powder, monk fruit sweetener, pumpkin spice, vanilla extract, and a pinch of salt.
2. Blend Smooth:Process until creamy and no lumps remain — about 30–45 seconds. Scrape down the sides and blend again if needed. The mixture should look like chocolate mousse or thick pudding.
3. Adjust Texture:If it’s too thick, add 1–2 tablespoons of almond milk or coconut milk to loosen it slightly. If it’s too thin, blend in a touch more coconut flour.
4. Taste and Chill (Optional):Taste and adjust sweetness. For a thicker texture, refrigerate for 30 minutes before serving — or enjoy immediately for that instant pudding fix!

Pro Chef Tips

• Room Temperature Ingredients: Helps everything blend smooth and prevents graininess.
• Protein Powder Variety: Try chocolate whey, keto chow, or egg white protein for different flavor profiles.
• Meal Prep Friendly: Store in individual pudding cups for quick grab-and-go snacks all week.
• Texture Boost: For a more mousse-like texture, fold in whipped cream after blending.
• Perfect Sweetness: If you love it sweeter, add a few drops of extra liquid monk fruit before chilling.

Flavor Variations

• Pumpkin Chia Pudding: Stir in chia seeds for a thicker, high-fiber breakfast version.
• Peppermint Chocolate Pumpkin: Add a drop of peppermint extract for a holiday twist.
• Mocha Pumpkin: Stir in a teaspoon of espresso powder to intensify the chocolate flavor.

Serving Suggestions

• Pumpkin Whip Parfaits: Layer pudding with whipped cream and crushed low-carb cookies.
• Pumpkin Pie Fluff Cups: Whip with extra heavy cream for a lighter, mousse-style dessert.
• Topped with Nuts: Add toasted pecans or walnuts for crunch.
• With Low-Carb Chaffles: Use this pudding as a dip or topping for basic keto chaffles for a decadent treat.
• Sugar Free Whipped Cream or Coconut Whip: Skip any cool whip because that contains high fructose corn syrup and instead add a dollop of heavy whipping cream or whipped coconut cream and dust with pumpkin pie spice.
• Sugar-Free Chocolate Chips: Sprinkle on top for crunch.
• Chia Seeds: Stir in for fiber and a thicker “pumpkin chia pudding” texture.
• Cinnamon Dust or Cocoa Sprinkle: For the perfect finishing touch.

Storage & Freezing

• Refrigerate: Store in airtight containers for up to 4 days. The texture thickens as it chills.
• Freeze: Scoop into jars, cover, and freeze up to 1 month. Thaw overnight in the fridge and stir before serving.
• Room Temperature Tip: Let sit for 5–10 minutes before eating if chilled for a softer, creamier consistency.

Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

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Sugar Free Low Carb Instant Chocolate Pumpkin Pudding

This Sugar Free Low Carb Instant Chocolate Pumpkin Pudding truly hits the mark between healthy and indulgent. It’s the perfect dessert for any pumpkin lover, made with simple ingredients, real pumpkin, and rich chocolate flavor. Whether you’re following keto, low carb, or just watching sugar intake, this creamy treat will keep you full, happy, and on track — without missing out on dessert season.

Prep Time 5 minutes minutes

Servings 3 @ 1/2 cup

Calories 134kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 1/2 cup full fat cottage cheese
• 1/2 cup low fat plain Greek yogurt
• 1/4 cup pumpkin puree
• 1/2 cup unflavored whey
• 3 tbsp unsweetened cocoa powder
• 1 tsp pumpkin spice
• 1 tsp vanilla extract
• 1 tsp chocolate liquid monk fruit or to taste
• pinch salt

Instructions

• Blend the base-Add the cottage cheese, Greek yogurt, and pumpkin purée to a blender or food processor. Blend until completely smooth and creamy, scraping down the sides as needed.
• Add the cacao powder, whey protein, pumpkin spice, vanilla, salt, and sweetener. Blend again until everything is well incorporated and smooth. Taste and adjust sweetness or spice to your liking.
• Serve immediately- Spoon into three small jars or bowls (about ½ cup each) and enjoy right away.

  For a mousse-like texture, chill 20–30 minutes before serving — but it’s fully delicious right after blending!

  Optional: top with sugar-free whipped cream, a sprinkle of cinnamon, or a few cacao nibs.
• Refrigerate leftovers in airtight jars for up to 4 days.

Notes

6 g net carbs

Midlife Macro Approved!

Nutrition

Serving: 1serving @ 1/2 cup | Calories: 134kcal | Carbohydrates: 9g | Protein: 19g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 8mg | Sodium: 384mg | Potassium: 85mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3250IU | Vitamin C: 1mg | Calcium: 84mg | Iron: 0.4mg

The post Sugar Free Low Carb Instant Chocolate Pumpkin Pudding appeared first on Sugar-Free Mom.

Pumpkin Spice Season

Fall flavors are back—and if you love pumpkin season but you don’t love the sugar rush that comes with most pumpkin drinks, this Sugar Free Low Carb Pumpkin Mocha Protein Smoothie is about to become your new favorite morning ritual.

Creamy, chocolatey, lightly spiced, and high in protein, this smoothie tastes like a pumpkin spice mocha milkshake, yet it’s low carb, naturally sweetened, and balanced to support blood sugar and midlife metabolism.

If you’ve ever sipped a seasonal drink, only to experience cravings, fatigue, or a “crash” hours later, you already know: sugar-filled coffeehouse beverages are a blood-sugar roller coaster. This smoothie is the opposite. 

By combining real pumpkin puree, cocoa, warm pumpkin pie spice, and quality protein, you get the cozy fall flavor you crave—without the sugar, without dairy bloat (if you choose the dairy-free variation), and without the energy crash.

It’s quick to make for busy mornings, full of simple ingredients, and blended into a thick, creamy pumpkin shake that tastes indulgent but nourishes your body with 13 g protein, fiber, healthy fats, and antioxidants.

Whether you enjoy it as a quick breakfast, a satisfying post-workout shake, or a chocolatey afternoon pick-me-up, this smoothie is proof that fall flavor doesn’t require maple syrup, sugar, or store-bought pumpkin syrups.

Why Pumpkin + Chocolate Works (and Tastes Like Dessert!)

Chocolate and pumpkin might seem like an unexpected pairing, but they balance each other in the most delicious and perfect way.

Pumpkin puree brings warmth, nuttiness, and creaminess, while cocoa adds rich depth and natural bitterness that keeps the smoothie from ever tasting overly sweet.

Add cinnamon, pumpkin pie spice, and a touch of liquid stevia, and suddenly you have a pumpkin mocha flavor that rivals any coffee shop treat—minus the sugar and artificial ingredients.

​The Midlife Metabolism Advantage: Protein First

As a certified nutritional therapy practitioner, I emphasize protein with my midlife clients for one key reason: protein is the single most important macronutrient for blood sugar stability, cravings, and body composition in perimenopause and menopause. Pairing protein with healthy fats and fiber helps:

• Crush sugar and pumpkin spice cravings
• Support lean muscle
• Prevent energy crashes
• Balance blood sugar and insulin
• Keep you full for hours
• Reduce the “snack spiral” that starts with sugary drinks

That’s why I built this smoothie to deliver a high-protein punch using either cottage cheese or whey protein—both options support your goals, and I include both so you can choose based on your texture preference and dietary needs.

I made my first Pumpkin Vanilla Smoothie back in 2011, and used just a small amount of cottage cheese. Here I increased it and I’m super happy with the results!

Cottage Cheese vs. Whey Protein (Both Work!)

Cottage Cheese (star option):

Creates a thick, creamy texture with real dairy protein, calcium, and no gritty powder. You won’t taste the cottage cheese once it’s blended.

Whey Protein (alternate option):

Boosts protein even more and works well for those who prefer a powder. Choose a clean, grass-fed whey with no added sugar or artificial fillers.

Either way, you’ll get smooth, milkshake-like richness with plenty of grams of protein, without the aftertaste or chalkiness of many protein drinks.

Healthy Ingredients That Love You Back

This smoothie includes:

Ice – thick, frosty texture like a café frozen drink

Pumpkin puree (not pumpkin pie filling with sugar) – rich in vitamin A, antioxidants, and fiber

Unsweetened almond milk or low carb milk – low sugar, low carb base

Cottage cheese or whey protein – high-protein, craving-control foundation

Cocoa powder – antioxidants + classic mocha flavor

Cinnamon + homemade pumpkin pie spice – warm, cozy fall flavor and blood sugar support

Ground flax seed – fiber, omega-3 fats, and staying power

Liquid sweetener /monk fruit or stevia or sweetener of choice – sweetness without sugar or artificial sweeteners

Good, Better, Best Smoothie Options (MMM™ Style)

GOOD: Use almond milk, cocoa, pumpkin, cottage cheese, stevia, and ice.

BETTER: Add whey protein or collagen for extra grams of protein.

BEST: Add 1 tsp MCT oil or a shot of strong coffee/espresso for a true pumpkin mocha vibe and longer-lasting satiety.

Healthy Pumpkin Smoothie Dairy-Free Variation

• Swap cottage cheese for dairy-free protein powder
• Use unsweetened coconut milk or coconut cream instead of almond milk if you want a creamier result
• Still MMM-approved if macros fit your plan

Pumpkin Purée Tip: Freeze It!

No more wasted cans. Spoon leftover pumpkin puree into ice cube trays, freeze, and store in a bag. Next time, just drop in a few pumpkin cubes for instant flavor and extra thickness.

How This Fits the Midlife Macro Method™

This smoothie is MMM™ approved on deficit days due to its high protein, low sugar, and moderate fat balance.

It stabilizes blood sugar instead of spiking it, which is essential for women in midlife—especially if you struggle with cravings, energy swings, or stalled weight loss. If you want a simple framework for building meals like this all week, you can learn more inside my Midlife Macro Method™ program.

Can I make this without stevia?

Yes. Use monk fruit drops, allulose, or your preferred natural low-carb sweetener.

Can I use oat milk?

You can, but it will raise carbs and isn’t ideal for anyone on a keto diet or low-carb.

Can I make it thicker?

Add more ice or a scoop of whey protein.

Does it taste like cottage cheese?

No—the cocoa, pumpkin spice flavor, and stevia completely mask the flavor.

Sugar Free Low Carb Pumpkin Protein Smoothie

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Pumpkin Mocha Protein Smoothie

Pumpkin season doesn’t have to derail your goals. With the right balance of protein, fiber, healthy fats, and warm fall flavor, you can enjoy the taste you love while supporting your body, cravings, and metabolism. This smoothie is proof: fall comfort and blood sugar balance can absolutely coexist.

Enjoy every sip—and if you want more high-protein, low-carb meals that make consistency easier, check out the Midlife Macro Method™ and learn how to fuel your body with confidence in every season

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Calories 174kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 tbsp pumpkin puree
• 1/2 cup unsweetened almond milk
• 1/2 cup cottage cheese low fat
• 1 tablespoon ground flax seed
• 1 tablespoons unsweetened cocoa powder
• 1/4 teaspoon cinnamon
• 1 teaspoon pumpkin pie spice
• 1/2-2 tsp chocolate liquid stevia
• 1/2 cup ice
• Sugar Free Dairy Free Whipped Cream optional

Instructions

• Place all ingredients into a blender and blend on high until smooth and creamy.
• Taste and adjust sweetness, adding more stevia if needed.
• Pour, sip, and enjoy immediately.

Notes

Net carbs: 7 g net carbs

MMM™ approved!

This recipe was first published in 2013.

Nutrition

Serving: 1serving | Calories: 174kcal | Carbohydrates: 11g | Protein: 13g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 18mg | Sodium: 341mg | Potassium: 243mg | Fiber: 4g | Sugar: 4g | Vitamin A: 4823IU | Vitamin C: 2mg | Calcium: 135mg | Iron: 1mg

The post Sugar Free Low Carb Pumpkin Mocha Protein Smoothie appeared first on Sugar-Free Mom.

No-Bake Keto Pumpkin Cheesecake

Although Pumpkin Pie is traditional for Thanksgiving, sometimes easy wins out and this no bake pumpkin cheesecake recipe today is easy because no baking is required!

I like to make my life easier and I do like to bake dessert, but I’d rather bang out a beautiful no bake keto dessert recipe to make all my friends and family think I slaved in the kitchen all day when I really didn’t.

I like an easy dessert recipe that requires little effort, but no one will know and all that they will say is how amazing and incredible the dessert is they are inhaling. Not to mention their utter shock when you tell them it contains no sugar, no gluten, and it’s actually low carb too! Ha!

Yes, that is what I live for.

Such is the case in this easy keto cheesecake recipe. I did not feel like baking. I have made some pretty successful no bake cheesecake bars, like my Peanut Butter Cheesecake Mousse Pie, Key Lime Pie Bars, Blueberry Cheesecake Bars, Apple Cheesecake Bars and just knew a pumpkin low carb cheesecake had to happen.

Traditional cheesecake versus Keto-Friendly Cheesecake

Regular cheesecake you can buy at the store or many you see online are filled with regular sugar and usually wheat flour if there’s a crust. Carbs are high and are definitely not keto friendly.

If you’re looking to eat less sugar this year making a sugar-free cheesecake will be a great thing for you because you really won’t notice any difference.

This keto no-bake cheesecake recipe almost failed on me.

I kind of forgot to add the gelatin that I needed in order to make this set properly. Well to be honest I did actually make this without the gelatin the first time I tried this.

And then I placed it in the fridge to set, went back to check on it an hour later and it was mush. AND then I remembered what I forgot! Never too late I thought, I will not be defeated today! I had all ready had  a failed recipe I could not salvage this morning and was determined to not waste all my ingredients on this one.

So I scooped off all the luscious pumpkin sugar free cheesecake batter that was mush, plopped it back into my food processor. Prepared the gelatin needed, re-blended it all.

I had to make another keto cheesecake crust because it was not salvageable, but in the end, Success!!

How to Make No Bake Cheesecake

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

Ingredients

Crust

unsweetened shredded coconut

sesame seeds raw, unsalted or sunflower seeds or almond meal

ground cinnamon

Monk Fruit sweetener, granular is fine

sea salt

room temperature, unsalted butter 

Filling

1 envelope gelatin

softened cream cheese 

pumpkin puree (not pie filling)

coconut flour

vanilla extract

pumpkin pie spice

salt

pumpkin liquid stevia

Directions

Line an 8 by 8 pan or 9 inch springform pan with parchment paper.

Add all crust ingredients to a food processor and pulse until fine crumbs.

Evenly press crust mixture into the bottom of the pan.

Pour 1 cup water into a small sauce pan and heat over medium heat until simmering.

Add gelatin and simmer and stir until dissolved. Set aside to cool.

Add cream cheese to a stand mixer or large bowl and use an electric mixer to blend on low until smooth in texture.

Add remaining ingredients and blend until all incorporated and no visible lumps of cream cheese. Taste and adjust sweetener if needed.

Keep stand mixer on low while pouring in cooled gelatin and continue until it’s all absorbed.

Pour filling onto crust and cover and refrigerate until set, about 2 hours.

Top with sugar free whipped cream or drizzle melted sugar free dark chocolate over the top of the cheesecake if desired!

FAQs

Can I swap the liquid stevia for monk fruit sweetener?

I would not recommend using granulated sweetener as the cheesecake filling will be gritty. For the best texture please use any low carb powdered sweetener of choice you prefer.

Can I make this an almond flour crust instead?

You can replace the sesame seeds with almond flour if you prefer.

Can I use low fat cream cheese instead of full fat cream cheese?

You can use low fat cream cheese if you prefer.

Can I use graham crackers for the crust?

I would not recommend using a graham cracker crust as they are full of sugar and will spike blood sugar.

Can I swap the butter with coconut oil?

Yes you can swap butter with coconut oil in the crust recipe.

How do I store this?

You can cover the entire cheesecake right in its pie pan with plastic wrap and store in the fridge for up to 5 days or you can cut into individual slices and place in an airtight container in the freezer for up to 2 months.

More Sugar Free Dessert Recipes for Thanksgiving

2 Minute Mini Keto Cheesecake Recipe

Crustless Baked Cheesecake

Pumpkin Pie

Chocolate Pecan Pie

Pecan Cream Pie

Keto Sugar Free Pumpkin No Bake Cheesecake

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No Bake Sugar-Free Pumpkin Cheesecake

Course Dessert

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12

Calories 223kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Crust

• 1/3 cup unsweetened shredded coconut
• 1 cup sesame seeds raw, unsalted or sunflower seeds or almond meal
• 1/2 teaspoon ground cinnamon
• 1/2 cup Monk Fruit sweetener
• 1/4 teaspoon sea salt
• 6 tablespoons butter softened

Filling

• 1 envelop gelatin
• 8 ounce cream cheese softened
• 2 cups pumpkin puree not pie filling
• 2 tablespoons coconut flour
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie spice
• 1/4 teaspoon salt
• 1 tsp pumpkin liquid stevia

Instructions

• Line an 8 by 8 pan or spring form with parchment paper.
• Add all crust ingredients to a food processor and pulse until fine crumbs.
• Evenly press crust mixture into the bottom of the pan.
• Pour 1 cup water into a small sauce pan and heat over medium heat until simmering.
• Add gelatin and simmer and stir until dissolved. Set aside to cool.
• Add cream cheese to a stand mixer and blend on low until smoother in texture.
• Add remaining ingredients and blend until all incorporated and no visible lumps of cream cheese.
• Keep stand mixer on low while pouring in cooled gelatin and continue until it’s all absorbed.
• Pour pumpkin cheesecake filling onto crust and cover and refrigerate until set, about 2 hours.
• Top with sugar free whipped cream if desired!

Video

Notes

Net Carbs: 5g 

This recipe was first published on my blog in November 2014.

Nutrition

Serving: 1slice | Calories: 223kcal | Carbohydrates: 8g | Protein: 5g | Fat: 20g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 34mg | Sodium: 207mg | Potassium: 185mg | Fiber: 3g | Sugar: 2g | Vitamin A: 6785IU | Vitamin C: 2mg | Calcium: 156mg | Iron: 3mg

The post Easy Best No Bake Sugar Free Keto Pumpkin Cheesecake appeared first on Sugar-Free Mom.

Easy Low Carb Keto Cottage Cheese Pumpkin Bagels

​If you’ve been following the cottage cheese trend lately, you know it’s having a big moment—and for good reason!

Cottage cheese is loaded with protein, B vitamins, and healthy fats, making it the perfect way to boost protein intake without adding unnecessary carbs. 

After my keto cottage cheese bagels recipe went viral I knew I needed to create a few more high protein bagels and flavors. I also have a Keto Cottage Cheese Cinnamon Raisin Bagel and now this delicious pumpkin bagel recipe!

These homemade bagels are soft, chewy, and full of seasonal flavor thanks to pumpkin puree and pumpkin pie spice.

They’re baked to a golden brown perfection in a mold on a baking sheet, and they make a great option for meal prep since you can freeze and reheat them later. If you’re tired of traditional bagels spiking your blood sugar, this recipe is going to become one of your favorite recipes.

Why You’ll Love This Recipe

• Low carb and keto-friendly: Each pumpkin bagel is made with gluten-free flour alternatives like coconut flour, so they fit perfectly into a keto diet. If you’re following my Midlife Macro Method these bagels are perfect for you!
• High-protein bagels: Using cottage cheese and collagen and protein powder gives these bagels extra grams of protein to help you feel satisfied longer.
• Easy bagel recipe: You don’t need yeast, long prep time, or complicated steps. With just simple ingredients and exact measurements, the dough comes together in minutes.
• Great texture: The combination of cottage cheese and pumpkin puree creates a slightly different texture than regular bagels that use all purpose flour or self-rising flour-moist, chewy, and absolutely delicious.
• Perfect for any time of year: While pumpkin spice bagels scream fall, I make these all year long because they’re just that good.

Ingredients You’ll Need

• Cottage cheese – I used Lactaid lactose free cottage cheese, but Good Culture full-fat cottage cheese is a great option, but fat-free cottage cheese or plain Greek yogurt will also work.
• Pumpkin puree – Be sure to use pure pumpkin puree, not pumpkin pie filling.
• Small egg – Helps bind the dough together.
• Coconut flour – Gives structure while keeping net carbs low.
• Baking powder & baking soda – Helps the dough rise into that classic bagel shape.
• Pumpkin pie spice or warm spices – Cinnamon, nutmeg, or allspice make these taste like fall.
• Sea salt – Balances out the sweetness with savory flavor.
• Optional: melted butter brushed on top before baking.

Tips for Success

• Always start with room temperature ingredients so the dough mixes evenly.
• Use parchment paper or a silicone baking mat for best results and easy cleanup.
• If you prefer air fryer bagels, place the mold in the air fryer basket at 325°F for 10–12 minutes.
• Store leftovers in an airtight container in the fridge for up to 5 days or freeze for longer storage.

Baking Pan Tip — Silicone vs. Metal

Silicone pans bake more gently than metal, which can lead to a softer, slightly steamed texture if not adjusted.

If you use silicone, be sure to extend the bake time or transfer the bagels mid-bake for the best result. A metal donut or bagel pan will yield a crisper exterior and slightly shorter bake time but may be difficult to remove.

Flavor Tips

• For a stronger spice flavor, increase cinnamon to 1 tsp and pumpkin pie spice to 1½ tsp total.
• For a sweeter pumpkin bagel, add 1–2 tbsp granular sweetener along with the optional vanilla stevia.
• The pumpkin flavor itself is mild — it’s the spices that bring the “fall bakery” taste.

Storage & Reheating

• Room temperature: Store in an airtight container for up to 2 days.
• Refrigerator: Keeps fresh for 4–5 days.
• Freezer: Freeze bagels individually in an airtight container for up to 1 month.

How To Reheat

Oven Method
Preheat the oven to 350°F (175°C). Place the bagels on a baking sheet and warm for about 8-10 minutes until heated through, which helps maintain texture and revive the crust.

Microwave Method
For convenience, microwave the bagel on a microwave-safe plate for 20-30 seconds. This method is quick but may soften the crust.

Toaster Method
Slice the bagel and toast it lightly to restore some crispness and warmth without drying the interior.

Skillet Method
Warm the bagel halves in a nonstick skillet over medium heat for 2-3 minutes per side. This method refreshes the bagel with a subtle crisp on the outside.

If you’ve been looking for a keto bagel recipe that’s simple, made with wholesome ingredients, and perfect for boosting your protein intake, this is it. Trust me—you’ll want to make a double batch and keep extras in your freezer for busy mornings.

Easy Low Carb Keto Cottage Cheese Pumpkin Bagels

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Easy Low Carb Keto Cottage Cheese Pumpkin Bagels

These pumpkin bagels are one of the best ways to enjoy a cozy, fall-inspired breakfast while staying on track with your low carb or keto goals. The combination of cottage cheese and pumpkin puree makes them moist, flavorful, and high in protein. Whether you top them with sesame seeds, poppy seeds, or keep them plain, this easy recipe will quickly become a go-to in your home.

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 4 bagels

Calories 118kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup full-fat cottage cheese
• 1/3 cup egg whites ( about 4 eggs)
• 1/4 cup pumpkin puree
• 1 small egg
• 1/3 cup unflavored whey protein
• 2 tbsp collagen peptides
• 2.5 tbsp coconut flour
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 tsp pumpkin pie spice
• 1/2-1 tsp ground cinnamon (depending on how bold you want the flavor)
• 1/2 tsp vanilla stevia optional

Instructions

• Preheat oven to 350 degrees F. Place your silicone standard donut pan onto a parchment paper lined baking sheet pan. Do not grease silicone pan.
• Add all ingredients to a blender or food processor. Blend until smooth and thick. Let the batter rest for 1–2 minutes so the coconut flour can fully absorb the moisture.
• Divide evenly among 4 cavities of the silicone pan.
• Bake for 25 minutes at 350°F.
• Remove the bagels from the silicone pan and place them directly on the parchment-lined baking sheet. Lower the oven to 325°F and bake for an additional 5 minutes to set the centers without over-browning.
• Cool on a wire rack. Enjoy warm with butter or cream cheese, or slice and toast once cooled.

Notes

Changing or swapping any ingredient, bagels may not rise or create chewy texture. 

Midlife Macro Method Approved recipe!

Nutrition

Serving: 1bagel | Calories: 118kcal | Carbohydrates: 6g | Protein: 17g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.2g | Cholesterol: 4mg | Sodium: 232mg | Potassium: 114mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2422IU | Vitamin C: 1mg | Calcium: 54mg | Iron: 0.4mg

The post Easy Low Carb Keto Cottage Cheese Pumpkin Bagels appeared first on Sugar-Free Mom.

Why you will love this Keto Chocolate Pumpkin Mousse Cake

This fantastic low carb pumpkin mousse dessert combines all the flavors of fall—creamy pumpkin pie spice, smooth whipped heavy cream, and rich chocolate—layered together into a silky mousse cake.

It’s perfect for pumpkin lovers, anyone following a keto lifestyle, or if you’re looking for an easy keto dessert that feels indulgent while still helping you balance blood sugar and keep net carb count low.

Each slice is filled with nutrient-dense whole foods, healthy fat, and low-carb sweetness, making it a great option for those following a keto diet, low carb dessert plan, or even looking for recipes that fit into a meal plan for portion control.

Chocolate Pumpkin Mousse Cake

This layered mousse chocolate cake looks like it came straight out of a bakery, but the truth is it’s incredibly simple to prepare. The tasty crust comes together quickly in the food processor with basic ingredients like sunflower seeds, cocoa powder, and butter. 

Then the pumpkin pie filling and mousse layers are whipped in a stand mixer until smooth and fluffy. Whether you’re making this for the fall season, Thanksgiving, or a holiday party, it’s guaranteed to be a crowd-pleaser.

November has always been a special month for me. Not only do I love the fall season, I love everything leading up to preparing for Thanksgiving. It also just so happens to be my birthday right before Thanksgiving this year and for sure this is one of the cakes I will be serving!

Why No Bake Desserts Work

I’ve always loved no bake recipes because they save time and eliminate stress. They’re the best part of holiday baking for me—make-ahead, easy to prep, and always a hit.

Whether I’m whipping cream to soft peaks or stiff peaks with my mixing bowl and stand mixer, no bake desserts like this one turn out beautifully every time.

Plus, no bake treats stay fresh and hold their shape, so you can prepare this in advance and focus on enjoying time with family.

• Keto coach & sugar detox coach approved – fits into any sugar-free lifestyle.
• Uses low carb sweetener options like stevia or monk fruit—zero calories and no sugar crash.
• Perfect for anyone with a sweet tooth who still wants portion control.
• A delicious dessert that looks impressive, yet uses simple ingredients and exact measurements you can trust.

Flavored liquid stevia can be hard to find in any local health store, they just don’t seem to carry anything but plain or vanilla. I use Amazon for all my flavored stevias. 

This Keto Pumpkin Mousse recipe is one of my favorite recipes from my 3rd book collection of fall favorites, and it’s perfect for sharing with family during the fall season.

Whether you’re a lifelong fan of pumpkin, following a 30-Day Sugar Elimination Diet, or just need a fantastic dessert for the holidays, this one will not disappoint!

More No Bake Keto Pumpkin Recipes you might like:

• Pumpkin Cheesecake Truffles
• No Bake Peppermint Cheesecake Pie
• No Bake Peanut Butter Mousse Pie

 Keto Chocolate Pumpkin Mousse Cake

Print

Sugar Free Keto Chocolate Pumpkin Mousse Cake

Prep Time 30 minutes minutes

Total Time 2 hours hours

Servings 12 servings

Calories 374kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

No Bake Crust

• 1/2 cup unsweetened shredded coconut
• 1/3 cup unsweetened cocoa powder
• 1/2 cup sunflower seeds unsalted, raw
• 1/4 cup salted butter
• 1 tsp chocolate liquid stevia (or your favorite low-carb sweetener sugar substitute or monk fruit sweetener) I do not recommend granular low carb sweetener which can cause a grainy texture in no bake keto cheesecake and any no bake keto pumpkin dessert recipes.

Pumpkin layer

• 8 ounces full fat cream cheese softened
• 4 ounces unsweetened pumpkin puree
• 2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 1 cup heavy whipping cream (whipped to stiff peaks)
• Pinch of salt
• 1 tsp pumpkin liquid stevia

Chocolate Layer

• 1/2 cup unsweetened cocoa powder
• 4 ounces cream cheese softened
• 1.5 cups heavy whipping cream
• 1 tsp chocolate liquid stevia
• Optional toppings: sugar-free chocolate shavings or chocolate chips

Instructions

• Make the crust: Place all crust ingredients into the food processor and pulse until well combined. Spread evenly into a 9-inch springform pan, pressing firmly into the bottom of the pan.
• Pumpkin mousse layer: In the stand mixer, combine softened cream cheese, pumpkin puree, pumpkin pie spice, vanilla, salt, and pumpkin stevia. Blend well. Slowly add the heavy cream and whip until thick, fluffy, and smooth (about 5 minutes). Spread the pumpkin mixture evenly over the crust.
• Chocolate mousse layer: Rinse your mixing bowl. Add softened cream cheese, cocoa powder, and chocolate stevia. Blend until smooth. Add heavy cream and whip until thick and creamy. Spread evenly over the pumpkin layer.
• Top with chocolate shavings or whipped cream. Chill 2–3 hours or overnight for best results.

Video

Notes

5 g net carbs

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

Nutrition

Serving: 1slice | Calories: 374kcal | Carbohydrates: 9g | Protein: 3g | Fat: 36g | Saturated Fat: 22g | Cholesterol: 41mg | Sodium: 127mg | Potassium: 116mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1970IU | Vitamin C: 1mg | Calcium: 39mg | Iron: 1mg

The post Sugar-Free Low Carb Keto Chocolate Pumpkin Mousse Cake appeared first on Sugar-Free Mom.

Keto Pancake Recipe

With just a handful of simple ingredients, you’ll have a plate of high-protein pancakes that are golden brown, full of fall flavors, and perfect for the whole family.

Imagine waking up to the cozy scent of pumpkin purée mingling with the subtle tang of full-fat cottage cheese, all wrapped up in a stack of fluffy pancakes. 

These keto pancakes have 16 g protein and just 5 g net carbs per serving. All nutritional information is on the printable recipe card at the bottom of this page. 

Whether you’re in the mood for something seasonal, looking for extra protein, or searching for a way to curb your sweet tooth without the crash in blood sugar, this recipe might just become your new favorite.

What Makes These Pancakes Great

• Perfect for keto & low carb lifestyles – With net carbs kept low thanks to almond flour or coconut flour, these are a great swap for traditional pancakes.
• Protein-packed – Thanks to cottage cheese, eggs, and optional protein powder, you’ll hit plenty of grams of protein in one serving.
• Creamy, fluffy texture – The balance of wet ingredients like pumpkin and cottage cheese with dry ingredients like flour and spices creates tender, fluffy texture every time.
• Quick & easy – Ready in just 2–3 minutes per side on medium-low heat, making them ideal for meal prep or weekday mornings.
• Flexible & customizable – Add sugar free chocolate chips, chia seeds, or a drizzle of sugar-free maple syrup for variety.

Main Ingredients & Substitutions

• Pumpkin puree – The star of the recipe. Be sure to use pure pumpkin, not pumpkin pie filling.
• Cottage cheese – Adds creaminess and boosts grams of protein. You can also use Greek yogurt or ricotta.
• Eggs / egg whites – Provide lift and structure. For a vegan option, use a flax egg.
• Pumpkin pie spice – Or use a homemade mix of cinnamon, nutmeg, and ginger for that perfect pumpkin spice kick.
• Protein powder  – For extra protein, add another scoop of your favorite whey or plant-based option.

Pro Cooking Tips

1. Use a mixing bowl or food processor – A large bowl works fine, but a food processor makes the batter ultra smooth.
2. Cook low and slow – Medium heat or medium-low heat prevents burning before the inside cooks through. Aim for that perfect golden brown.
3. Measure with a cup of batter or measuring cup – Keeps pancake sizes consistent.
4. Don’t overmix – Over-stirring can cause dense pancakes; light mixing keeps them fluffy.
5. Use a frying pan or non-stick skillet with cooking spray, coconut oil, or avocado oil – This keeps pancakes light without needing much butter.

Recipe Variations

• Pumpkin protein pancakes – Add another scoop of protein powder or extra egg whites.
• Keto pumpkin pancakes – Stick with coconut flour and a keto-friendly sweetener like monk fruit sweetener or liquid stevia.
• Healthy pumpkin pancakes – Try adding chia seeds or ground flaxseed for extra grams of fiber.
• Savory pumpkin pancakes – Skip the sweet spices and fold in herbs for a delicious recipe twist.
• Fluffy pancakes – Separate the eggs and whip the whites until stiff before folding in.

What To Serve With

• A drizzle of sugar-free maple syrup or a light touch of maple syrup if you’re not keto.
• Fresh berries or sliced banana.
• A spoonful of peanut butter or Greek yogurt for creaminess.
• A sprinkle of chopped nuts or chocolate chips for crunch.
• Pair with coffee, herbal tea, or a pumpkin-spiced latte for the ultimate fall spin.

Storage & Meal Prep

• Airtight container – Store leftover pancakes in the fridge for up to 3 days.
• Freezer-friendly – Layer with parchment paper and store in a freezer bag for up to 2 months.
• Leftover pancakes – Reheat in a skillet, toaster, or microwave.

Are these good for meal prep?

Absolutely—these pancakes reheat beautifully and make grab-and-go breakfasts simple.

How can I boost fiber?

Add chia seeds or a spoonful of ground flax for more grams of fiber.

Can I make them dairy-free?

Swap cottage cheese for a thick plant-based yogurt and use a flax egg.

How To Reheat

Oven Method
Best for preserving the texture and warmth evenly. Preheat the oven to 350°F (175°C), arrange the pancakes on a baking sheet, and cover loosely with foil to keep moisture in. Heat for about 10-12 minutes or until warmed through.

Microwave Method
Ideal for a quick fix but can make pancakes slightly softer. Place pancakes on a microwave-safe plate, cover with a damp paper towel, and heat for 30-45 seconds depending on your microwave’s power.

Stovetop Method
Great for maintaining a slight crisp on the edges. Warm a non-stick pan over medium heat and cook each pancake for 1-2 minutes per side until heated through.

Keto Pumpkin Cottage Cheese Pancakes

Print

Low Carb Keto Pumpkin Cottage Cheese Pancakes

These pumpkin protein pancakes are the perfect way to celebrate pumpkin season while sticking to your high-protein breakfasts plan. Packed with high protein, low in net carbs, and filled with cozy fall flavors, they’re a great way to enjoy breakfast without guilt. 

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 4 @ 2 pancakes

Calories 165kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 3 large eggs
• 1/2 cup full fat cottage cheese
• 1/2 cup unsweetened almond milk
• 1/3 cup pumpkin puree
• 1/3 cup coconut flour
• 1 scoop unflavored Whey Protect or 28.5 grams (Use code SugarFreeMom10 at check out for discount)
• 1 tsp baking powder
• 1 tsp pumpkin pie spice
• 1 tsp vanilla liquid stevia
• 1 tsp vanilla extract
• pinch salt

Instructions

• In a blender, combine eggs, pumpkin purée, and cottage cheese. Blend until smooth.
• Pour in almond milk, vanilla extract, and vanilla stevia.
• In a separate bowl, whisk together coconut flour, whey protein, baking powder, and pumpkin pie spice then add to blender and blend till smooth.
• The pancake batter will be thick but should be scoopable and slightly pourable.
• Heat a skillet over medium-low and lightly oil or butter it.
• Scoop ¼ cup batter per pancake (makes about 8 pancakes). Cook slowly until edges look set (they may not bubble like traditional pancakes). Flip carefully and cook until golden.
• Tip: Covering the skillet while cooking helps the centers cook through without over-browning.
• Enjoy with a drizzle of maple syrup (sugar free of course) and a little bit of butter.

Notes

Entire batter makes about 8 pancakes. One serving is 2 pancakes.

MMM™ Approved!

5 g net carbs per serving

Nutrition

Serving: 1@ 2 pancakes | Calories: 165kcal | Carbohydrates: 9g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.2g | Cholesterol: 4mg | Sodium: 142mg | Potassium: 175mg | Fiber: 4g | Sugar: 2g | Vitamin A: 3216IU | Vitamin C: 1mg | Calcium: 75mg | Iron: 0.5mg

The post Low Carb Keto Pumpkin Cottage Cheese Pancakes appeared first on Sugar-Free Mom.

Keto Apple Muffins

Summer is ending and if you’re a mom school is beginning again for the family. Breakfast options are needed for busy work and school mornings. Making ahead breakfast is always a good idea to make smooth and less stressful week ahead.

These scrumptious muffins are a family favorite in my house when it’s apple season and even the non low carb and sugar free friends and family will devour this lovely breakfast treat!

Are Apples Keto?

No foods are technically keto. Ketosis is a metabolic state your body is in when you eat a very low carb diet. 

How many grams of total carbs you need to eat or not eat will make a difference in getting your body into ketosis to burn your own body fat for fat loss. That carb amount will be different for each person.    

1 small apple at 149 grams has about 77 calories and 20 grams of total carbohydrates. Some people following a keto diet will only allow themselves 20 grams of carb intake for the entire day so eating one small apple would not be helpful for them and may kick them out of ketosis. 

Using a small amount of a higher-carb fruit like apple in a recipe that makes many servings is something that can be enjoyed whether you are following a keto diet or low carb diet.

Some of you are most likely ready for all things pumpkin pie spice once September begins, but I enjoy creating special healthy recipes using beautiful luscious apples during the Fall.

Now it’s not say to get simply sub out the apples here and make these with some mashed pumpkin, you certainly could, but if you have a tradition to go apple picking in the fall then these delicious muffins will be a great recipe to use them up.

But for all my pumpkin spice lovers, here are some morning time favorite to add to your menu this week if you prefer:

Pumpkin Pancakes

Pumpkin Donuts

Pumpkin Twists

Pumpkin English Muffins

Keto Pumpkin Cream Cheese Muffins

How to Make Easy Apple Muffin Recipe

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

Regardless of your choice of pumpkin or apple, the next time you are ready to bake, make these low carb muffins are and easy breakfast that is sure to please everyone! 

So perfect with the best texture and one bite of that delicious cream cheese swirl in the center makes you feel like your almost eating keto dessert for breakfast! Almost….but that never stops me anyway!

Ingredients

Softened butter 

Sour cream

Vanilla extract

Coconut flour

Vanilla protein powder

Monk Fruit Allulose brown sugar sub (Please use my sweetener guide and conversion chart of you want to use a different low carb sweetener)

Apple Pie Spice

Baking powder

Salt

Xanthan gum

Large eggs

Heavy cream

Apple, finely chopped (If you want to lower the total carbs even more, swap apple with chopped zucchini but definitely add the apple pie extract listed as optional below)

Softened cream cheese 

Egg yolk

Vanilla extract

Vanilla stevia

Optional: Apple Pie liquid extract for more apple flavor

Instructions

Preheat the oven to 375 degrees F.

Place the wet ingredients (butter, sour cream and vanilla extract) into a stand mixer and mix until smooth.

Whisk the next 7 dry ingredients together then add them to the mixer. Blend on low until incorporated.

Add in 1 egg at a time to the mixer until well absorbed.

Pour in the heavy cream until well absorbed.

Stir in the apple.

Set aside muffin batter while making filling. 

Clean your mixer then add the cream cheese, egg yolk, vanilla and stevia. Mix on high until smooth. Set aside.

Use cupcake liners or parchment paper liners or grease well a 12 capacity muffin pan. Fill each cup half way with batter. 

Evenly scoop cream cheese over muffin tops. Finish with remaining batter over the cream cheese on each muffin. 

If desired add a few pieces of chopped apples to the top of each muffin. Sprinkle some golden monk fruit over the top if desired.

Bake for 25 minutes or until a toothpick comes out clean. Best at room temperature or chilled. Keep refrigerated if making ahead for breakfast. 

Store in an airtight container in the fridge for up to a week or in a freezer-safe container for up to a month.

Coconut Flour Muffins 

I’ve adapted my original recipe from this Apple Muffin recipe to make these low carb, gluten free, tree nut free keto apple pie muffin because my youngest has a tree nut allergy.

 My go-to keto  flour to use is coconut flour.

I realize some with tree nut allergies are also allergic to coconut but I want to set the record straight, coconut is NOT a nut, regardless if the FDA is saying it is. It’s actually considered a fruit with a pit, like a peach.

Obviously if you or someone you love has a coconut allergy, don’t use this recipe. But for my son, he is able to enjoy anything I make using coconut products and these muffins were a hit for all my family!

Little sweet chunks of apple, creamy sweet cream cheese, you might not be able to have just one!

Interested in more yummy Apple Recipes? Check out my Low Carb Apple Danish, Apple Dump Cake, and my Low Carb Caramel Cheesecake Stuffed Apples!

These make for a delicious breakfast with your morning coffee and with just 3 grams net carb count, I think a pretty great way to start the day!

Keto Muffin Recipes

All my gluten-free muffins are delicious!

Easy Keto Pumpkin Muffins

Keto Blueberry Muffins

Keto Chocolate Chip Muffins

Keto Raspberry Vanilla Muffins

Keto Cinnamon Roll Muffins

Low Carb Apple Muffins 

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Low Carb Apple Cream Cheese Muffins

Servings 12

Calories 254kcal

Ingredients

Muffin Batter

• 8 tbsp butter softened
• 4 oz sour cream
• 1 tsp vanilla extract
• 1 cup coconut flour
• 1/4 cup vanilla protein powder
• 3/4 cup Monk Fruit Allulose brown substitute or low carb brown sugar sub
• 1 tsp Apple Pie Spice
• 2 tsp baking powder
• 1/2 tsp salt
• 1 tsp xanthan gum
• 6 eggs
• 1/4 cup heavy cream
• 1/2 cup apple finely chopped

Cream Cheese Filling

• 8 oz cream cheese softened
• 1 egg yolk
• 1 tsp vanilla extract
• 1 tsp vanilla stevia

Instructions

• Preheat the oven to 375 degrees F.
• Place the butter, sour cream and vanilla extract into a stand mixer or food processor and mix until smooth.
• Whisk the dry ingredients together then add them to the mixer. Blend on low until incorporated.
• Add in 1 egg at a time to the mixer until well absorbed.
• Pour in the heavy cream until well absorbed.
• Stir in the apple.
• Set aside batter while making filling. 
• Clean your mixer then add the cream cheese, egg yolk, vanilla and stevia. Mix on high until smooth. Set aside.
• Use cupcake liners or grease well a 12 capacity muffin tin. Fill each cup half way with batter. 
• Evenly scoop cream cheese over each muffin. Finish with remaining batter over the cream cheese on each muffin. 
• Top with a few pieces of apple if desired. Sprinkle some Brown Sugar Sub over the top if desired.
• Bake for 25 minutes or until a toothpick comes out clean. Best at room temperature or chilled. Keep refrigerated if making ahead for breakfast. 

Notes

Net Carbs: 3 g

This recipe makes 12 muffins.

This recipe was first published in August 2017.

Nutrition

Serving: 1muffin | Calories: 254kcal | Carbohydrates: 7g | Protein: 6g | Fat: 21g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.3g | Cholesterol: 143mg | Sodium: 262mg | Potassium: 155mg | Fiber: 4g | Sugar: 2g | Vitamin A: 690IU | Vitamin C: 0.4mg | Calcium: 75mg | Iron: 1mg

The post Low Carb Keto Nut Free Apple Cream Cheese Muffins appeared first on Sugar-Free Mom.

Low Carb Cheesecake Stuffed Baked Apples
 

A ripe baked apple, especially in fall, makes for a tasty treat! But when you take that perfectly baked apple and use it as a shell for a caramel flavored cheesecake, well that my friends is the icing on the cake.

It truly doesn’t get any better than a creamy cheesecake made without any added sugars and the natural sweetness from the apple all soaked into to it.

I’m drooling just thinking about a bite of these! Perfect way to curb the sweet tooth and lovely for a special occasion celebration in the fall.

The best part about this easy dessert recipe is that once you do the hard work of scooping out the insides of the apples, the rest is super easy. Your mixer will do the work and you will fill, bake, chill and enjoy hearing the oohs and aaahs from your family!

This recipe gives me fond memories of the fall season enjoying caramel apples on a stick. But the difference is, the apple has been hollowed out and filled with luscious creamy cheesecake filling instead of covered with sugary sticky caramel toffee! 

My kids and friends who came over ate these up with their fingers! No fork needed and they ate all of the apple as well!

Carbs in Apples

1 small apple at 149 grams has about 77 calories and 20 grams of total carbohydrates. Some people following a keto diet will only allow themselves 20 grams of carb intake for the entire day so eating one small apple would not be helpful for them and may kick them out of ketosis.

Using a small amount of a higher-carb fruit like apple in a recipe that makes many servings is something that can be enjoyed whether you are following a keto diet or low carb diet.

​In the case of this stuffed apple, we are removing the insides and leaving just a thin amount, about 1/4 inch from the skin which is why this low carb recipe can be enjoyed by many on a low carb diet or keto diet. 

Which Kind of Apples should I use?

The first time I made this stuffed apples recipe I used Macintosh apples. The kids liked the soft exterior but I found them to be a bit mushy. The second time I made this I tried Red Delicious apples and the firmer apple appealed more to me then the kids. 

I think even Granny Smith apples would be a great option. Any fresh apples that you personally enjoy during apple season will work here.

Low Carb Sweetener Swaps

If you don’t have cinnamon steiva, add a 1/2 tsp of ground cinnamon and liquid Monk Fruit sweetener. 

Sugar Free Maple Syrup Options

When I first wrote this recipe in 2015, there weren’t as many low carb syrup options and I had found Surkin Gold Fiber Syrup which provided the caramel flavor. But since then, there are a ton of sugar free syrups to use and now I have updated this recipe using Allulose maple flavored syrup. 

If you can’t buy that where you live, you might want to add more than a teaspoon of maple extract. You could also try Lakanto Sugar Free Maple Syrup. 

More Low Carb Apple Recipes

Low Carb Apple Dump Cake

Low Carb Keto Apple Poke Cake

Low Carb Keto Apple Cake

Low Carb Keto Apple Cheesecake Bars

Low Carb Baked Caramel Cheesecake Stuffed Apples

Print

Low Carb Baked Caramel Cheesecake Stuffed Apples

Recently, I had large apples so I cut them in half, and they were perfect for us! In fact we prefer the cheesecake filled like this instead of my previous method for the whole apple

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12 halves of stuffed apples

Calories 132kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 1.5 pounds apples or 3 pounds prior to scooping out insides
• 8 ounces softened cream cheese or room temperature
• 1 large egg
• 1/3 cup sour cream
• 1/4 cup heavy cream
• 1/4 cup Allulose Maple Flavor Syrup or see swaps above
• 1 tsp vanilla extract
• 1 tsp caramel extract
• 1 tsp maple extract
• 1 tsp cinnamon liquid stevia or see swaps above
• pinch salt

Optional Topping

• 1/4 cup Monk Fruit Allulose brown sugar sub to sprinkle over each
• 1/2 cup Keto Caramel Sauce to drizzle over each

Instructions

• Chop off the tops of the apples, scoop out the center of each apple with a melon baller to 1/4 inch from edges and discard. Place apples in a greased baking dish or baking sheet pan.
• Preheat oven to 350 degrees.
• In a stand mixer add the cream cheese and mix until smooth.
• Add remaining ingredients, except optional toppings and mix until well combined. Taste and adjust sweetener if needed.
• Pour batter into each apple, sprinkle Brown Sugar sub if using over the creamy filling and bake 30 minutes.
• Cool then refrigerate for at least 3 hours or overnight.
• Enjoy with a drizzle of Caramel Sauce (here's my homemade keto recipe).
• Storage: Place any leftover stuffed cheesecake apples in an airtight container in the fridge for up to 5 days. 

Notes

8 g net carbs per serving

This recipe was first published in 2015 and updated in 2025 to be even better!

MMM™ Approved!

Nutrition

Serving: 1halved stuffed apple | Calories: 132kcal | Carbohydrates: 9g | Protein: 2g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 23mg | Sodium: 110mg | Potassium: 94mg | Fiber: 1g | Sugar: 7g | Vitamin A: 324IU | Vitamin C: 3mg | Calcium: 28mg | Iron: 0.1mg

The post Low Carb Baked Caramel Cheesecake Stuffed Apples appeared first on Sugar-Free Mom.