Holiday Recipes Archives - Sugar-Free Mom

Sugar Free Low Carb Keto Protein Pumpkin Scones

Brenda Bennett — Mon, 21 Sep 2026 10:00:00 +0000

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

Keto Protein Pumpkin Scones

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

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

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

Why You’ll Love These Keto Pumpkin Scones

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

Are Pumpkin Scones Keto?

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

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

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

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

The Best Pumpkin Puree for Keto Scones

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

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

A Gluten-Free Scone Without Almond Flour

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

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

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

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

What Does Protein Powder Do in This Recipe?

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

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

Pumpkin Pie Spice Flavor

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

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

How to Make Keto Protein Pumpkin Scones

Combine the Dry Ingredients

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

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

Add the Cold Butter

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

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

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

Mix and Rest the Dough

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

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

Shape, Chill and Bake

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

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

Optional Sugar-Free Maple Glaze

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

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

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

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

Tips for the Best Low Carb Scones

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

Frequently Asked Questions

What Is the Difference Between Traditional Scones and Keto Scones?

Traditional scones are generally made with wheat flour and sugar.

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

Can I Replace the Sunflower Seed Flour With Almond Flour?

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

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

Can I Use Fresh Pumpkin Instead of Canned Pumpkin?

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

Why Is My Scone Dough Soft?

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

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

Can I Use a Different Sweetener?

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

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

How Many Calories and Net Carbs Are in Each Scone?

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

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

How Should I Store Pumpkin Scones?

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

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

Can I Freeze Keto Pumpkin Scones?

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

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

Sugar Free Low Carb Protein Pumpkin Scones

Sugar Free Low Carb Keto Protein Pumpkin Scones

Prep Time 15

Cook Time 24

Servings scones

Calories 180kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Dry Ingredients

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

Wet Ingredients

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

Optional Maple Glaze

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

Instructions

Preheat the oven to 375° F and line a baking sheet with parchment paper or a silicone baking mat.
In a large bowl whisk together all of dry the ingredients, except frozen butter listed. In another bowl, blend the wet ingredients together, set aside.
Grate the frozen butter into the dry ingredients and toss gently. Fold the wet ingredients into the dry and it becomes a soft dough. Rest 10 minutes.
Place the dough onto the sheet pan in the shape of a circle about 7-inch round and 1 inch thick. Cut into 8 pieces. Separate gently. Refrigerate 15 minutes.
Transfer to the oven and bake for 22-24 minutes or until a toothpick inserted into the center of a scone comes out clean. Cool for 10 minutes before serving
Store at room temperature in an airtight container for up to 3 days.

Video

Notes

5 g net carbs per scone. Topping not included.

Pin the video here on Pinterest.

Nutrition

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

Sugar Free Low Carb Keto Pumpkin Ricotta Custard

Brenda Bennett — Mon, 14 Sep 2026 10:00:00 +0000

If the creamy filling is your favorite part of pumpkin pie, this easy Sugar Free Low Carb Keto Pumpkin Ricotta Custard is the perfect fall dessert! It has all the warm pumpkin pie flavor you love without the sugar, flour or crust.

Sugar Free Pumpkin Pie Custard

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

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

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

Easy Keto Pumpkin Custard Recipe with Ricotta

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

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

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

Why Ricotta Gives This Crustless Pumpkin Pie a Creamy Texture

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

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

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

Is Pureed Pumpkin Keto-Friendly?

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

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

Main Ingredients for Low Carb Pumpkin Custard

Here is what you will need:

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

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

How to Bake Pumpkin Ricotta Custard in a Water Bath

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

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

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

Low Carb Sweetener Options

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

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

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

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

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

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

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

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

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

Can I Use Fresh Pumpkin Instead of Canned Pumpkin Puree?

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

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

Frequently Asked Questions About Keto-Friendly Pumpkin Custard

Can I use whole-milk ricotta?

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

Can I substitute cottage cheese for ricotta?

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

Can I replace the cream cheese with Greek yogurt?

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

Do I have to use a water bath?

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

Can I bake the mixture in one large dish?

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

Can I make this pumpkin custard ahead of time?

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

Is pumpkin ricotta custard served warm or cold?

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

More Healthy Pumpkin Recipes

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

Sugar Free Pumpkin Pie Cupcakes

Sugar Free Keto Pumpkin Cake Roll

Sugar Free Low Carb Pumpkin Pie Fudge

Sugar Free Keto Pumpkin Pie Ice Cream

1 Minute Sugar Free Chocolate Pumpkin Fudge Cookie

Sugar Free Keto Pumpkin Ricotta Custard

Sugar Free Keto Low Carb Pumpkin Ricotta Custard

Course Dessert

Prep Time 5

Cook Time 35

Total Time 50

Servings servings

Calories 184kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

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

Instructions

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

Video

Notes

Net Carbs: 6 g

Midlife Macro™ approved recipe!

Nutrition

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

Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes

Brenda Bennett — Tue, 28 Jul 2026 11:11:44 +0000

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes are creamy, chocolatey, and perfectly portioned for an easy dessert. Each little cheesecake combines a crunchy chocolate cookie crust, that is nut-free, with a rich cream cheese filling and plenty of Oreo-style flavor, without the added sugar.

Keto No Bake Mini Oreo Cheesecake Bites

Because they require no baking, these mini cheesecakes are especially convenient when you need a make-ahead dessert. Prepare them in advance, refrigerate until firm, and serve them straight from the fridge whenever you’re ready for something sweet.

These bite-sized cheesecakes have everything you want in a decadent dessert: a chocolate cookie base, a smooth and creamy filling, and my mock crushed sugar-free sandwich cookies flavor in every bite. Their individual size also makes them easy to serve at parties, holidays, and family gatherings.

Using my no bake, sugar-free Oreo-style cookie crumble helps create the familiar cookies-and-cream flavor while keeping the dessert lower in carbohydrates than traditional Oreo cheesecake. Be sure to check the nutrition label on your keto Oreo cookies to top the cheesecakes, as carb counts can vary considerably between brands.

The Appeal Of Keto Friendly Desserts

Following a low-carb or keto lifestyle doesn’t mean you have to give up dessert. The secret is choosing ingredients that provide the sweetness and texture you love without relying on traditional sugar.

These mini Oreo cheesecakes are a wonderful example. Cream cheese creates a naturally rich filling, while a keto-friendly sweetener adds sweetness without the usual sugar. My cookie crumble is just like sugar-free chocolate sandwich cookies to bring that recognizable cookies-and-cream flavor to the crust and filling.

Another advantage is portion control. Since each cheesecake is made individually, you can enjoy a satisfying dessert without having to cut or measure a slice from a larger cheesecake.

Ingredients Needed For Sugar Free Keto No Bake Mini Oreo Cheesecakes

You only need a handful of ingredients to prepare these easy no-bake treats. Refer to the recipe card below for the exact quantities used in this recipe.

Sugar-free Oreo-style chocolate sandwich cookies
Melted butter for the cookie crust
Full-fat cream cheese, softened
Powdered low-carb sweetener
Heavy whipping cream
Vanilla extract
Additional cookies for the topping

For the smoothest filling, allow the cream cheese to soften at room temperature before mixing. Powdered sweetener is preferable to granulated sweetener because it dissolves more easily and is less likely to give the filling a gritty texture.

When choosing sandwich cookies, always check the package information. A product labeled “sugar free” is not automatically keto-friendly, and some varieties may contain ingredients or sugar alcohols that do not work for everyone.

Step By Step Preparation Guide

Begin by lining a mini muffin pan with paper or silicone liners. This makes the chilled cheesecakes much easier to remove and serve.

Combine the cookie ingredients to make the crumbs in a food processor with the melted butter, then divide in half and use one half of the mixture evenly among the prepared cups. Press each portion firmly into the bottom to create a compact crust.

Next, beat the softened cream cheese with the powdered sweetener and vanilla until the mixture is completely smooth.

(This is an additional step not on the recipe card). In a separate bowl, whip the heavy cream until it forms firm peaks. Gently fold the whipped cream into the cream cheese mixture to keep the filling light and airy. You could skip this step like I did, if you prefer and just add the heavy cream to the mixer to blend together.

Spoon or pipe the cheesecake mixture over each prepared crust and smooth the tops as best you can. If using, add an Oreo cookie right into the middle of the cheesecake cups.

Refrigerate the mini cheesecakes for the amount of time specified in the recipe card, or until the filling is firm enough to hold its shape. Garnish them with more cookie crumbs or another favorite keto-friendly topping, like my sugar free whipped cream, before serving.

Tips For Making Perfect Mini Cheesecakes

Use room-temperature cream cheese for a lump-free filling. Cold cream cheese is more difficult to blend and may leave small lumps behind.

Whip the heavy cream in a cold bowl for the best volume. Once it has been folded into the cream cheese, avoid overmixing so the filling stays fluffy.

Press the crust down firmly with the back of a small spoon or the end of a flat measuring cup or a paper cupcake liner. A tightly packed crust is less likely to crumble when the cheesecakes are removed from their liners.

Most importantly, allow enough time for the cheesecakes to chill completely. Although it may be tempting to serve them immediately, chilling gives the filling time to firm up and helps all the flavors come together.

Nutritional Benefits Of This Sugar Free, Keto Dessert

Traditional Oreo cheesecake can contain a substantial amount of added sugar. This version uses sugar-free cookies and a low-carb sweetener, making it a more suitable choice for many people limiting their sugar or carbohydrate intake.

The cream cheese and heavy cream also contribute fat and richness, helping a small serving feel satisfying. However, “sugar free” does not necessarily mean carb free or calorie free. Use the nutrition information calculated from your specific ingredients and serving size for the most accurate values.

Readers with dietary restrictions should also review every product label carefully. Ingredients and nutritional values can differ significantly between brands.

Serving Suggestions And Storage Tips

Serve these mini cheesecakes cold, straight from the refrigerator. For a simple presentation, top each one with a sprinkle of chocolate cookie crumbs. You could also add a small swirl of sugar-free whipped cream just before serving.

Keep leftover cheesecakes in a covered container in the refrigerator for up to 3 days. Separating the layers with parchment paper can help protect the toppings and prevent the cheesecakes from sticking together.

If you plan to freeze them, first test how your chosen sweetener and dairy ingredients respond to freezing and thawing. Freeze the cheesecakes without delicate toppings, then thaw them in the refrigerator before serving.

Variations And Add Ons To Customize Your Cheesecakes

There are plenty of simple ways to customize these mini no-bake cheesecakes:

Add a little unsweetened cocoa powder for a more intense chocolate filling.
Mix in sugar-free chocolate chips for extra texture.
Add peppermint extract for a chocolate-mint variation.
Swirl in a small amount of natural, no-sugar-added peanut butter.
Top each cheesecake with fresh raspberries or sliced strawberries.
Use a different flavor of keto-friendly sandwich cookie for the crust.
Add sugar-free chocolate sauce immediately before serving.

Whenever you add or substitute an ingredient, remember to recalculate the nutritional information if keeping track of net carbohydrates is important to you.

Enjoying Guilt Free Indulgence

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prepare a batch ahead of time and keep them chilled until dessert is served. With a crunchy chocolate crust and a luscious cream cheese filling, these mini cheesecakes prove that a lower-sugar dessert can still feel wonderfully indulgent.

Sugar Free Low Carb Keto Mini No Bake Oreo Cheesecakes

Sugar Free Low Carb Keto Mini Oreo Cheesecakes

Prep Time 20

Servings cheesecakes

Calories 273kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Crumbs

1/2 cup unsweetened cocoa powder
1/3 cup sunflower seeds raw, unsalted
1/3 cup coconut flour
1/3 cup Monk Fruit Allulose Confectioners
6 tbsp unsalted butter softened
pinch salt

No Bake Cheesecake Filling

16 ounces cream cheese softened
1/2 cup heavy cream
1-2 tsp Chocolate Liquid Stevia or Vanilla or to taste

Optional Toppings

12 mini highkey keto oreo cookies
1 cup sugar free whipped cream

Instructions

Place paper liners or silicone cupcake liners into a 12 capacity muffin pan. Set aside.
Place the first six ingredients into a food processor and process until fine crumbs form. Separate in half.
Using half the cookie crumb mixture, place about 2 teaspoons of cookie crumbs into each cupcake liner and press down to flatten evenly. Set aside.
Place the cream cheese into a stand mixer and blend on high until smooth. Pour in the heavy cream and sweetener and blend until smooth and whipped in texture. Alternatively, you could whip the heavy cream separately and fold it into the cream cheese.
Taste and adjust sweetener if needed.
Stir the cookie crumbs into the cream cheese mixture and fill the 12 capacity muffin pan.
If using mini oreos, push half way into the center of each cheesecake cupcake or top with sugar free whipped cream and serve.
Refrigerate until ready to serve. Store refrigerated for up to 3 days.

Video

Notes

5 g net carbs for one mini oreo cheesecake and does not include optional toppings

Pin the video here.

Nutrition

The post Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes appeared first on Sugar-Free Mom.

Easy Flourless Fresh Fruit Watermelon Cake Recipe

Brenda Bennett — Mon, 22 Jun 2026 13:25:38 +0000

Looking for a beautiful birthday cake made with fresh fruit instead of flour, frosting, and sugar? This Easy Flourless Fresh Fruit Watermelon Cake Recipe is the perfect centerpiece for summer birthdays, baby showers, graduation parties, cookouts, and special occasions.

Fresh Watermelon Cake Recipe

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

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

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

The reaction was priceless.

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

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

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

The Best Way to Make a Watermelon Birthday Cake

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

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

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

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

The combination of:

Fresh strawberries
Green grapes
Blueberries
Fresh mint leaves

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

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

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

Ingredients You’ll Need

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

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

For serving:

Sugar-free whipped cream, optional

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

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

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

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

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

It’s naturally:

Flourless
Gluten-free
Dairy-free
Vegetarian
Whole food based

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

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

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

Using a large sharp knife, carefully remove the rind.

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

Don’t worry about making it perfect.

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

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

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

Decorating the Top of the Cake

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

I kept mine simple by using a combination of:

Whole strawberries
Halved strawberries
Grapes
Blueberries
Fresh mint leaves

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

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

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

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

Why Fruit Skewers Take This Cake to the Next Level

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

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

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

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

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

Frequently Asked Questions

Can I make this ahead of time?

Yes.

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

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

How should I store leftovers?

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

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

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

What should I serve with watermelon cake?

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

Tips for Success

Dry the Watermelon Well

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

Decorate Shortly Before Serving

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

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

Strawberries
Blueberries
Grapes
Raspberries
Blackberries
Kiwi
Dragon fruit

Save the Scraps

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

Flourless Fresh Fruit Watermelon Cake Recipe

Easy Flourless Fresh Fruit Watermelon Cake Recipe

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

Prep Time 30

Servings servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

Ingredients

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

Optional

Instructions

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

Video

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

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

Easy Low Carb Keto Mediterranean Cauliflower Salad

Brenda Bennett — Wed, 20 May 2026 11:25:20 +0000

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

Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15

Cook Time 45

Total Time 1

Servings servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

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

Simple Low Carb Keto Chicken Burger Patties Recipe

Brenda Bennett — Sun, 17 May 2026 13:13:33 +0000

These easy keto chicken burger patties served with chipotle mayo slaw will satisfy that burger need without the need for a bun!

Easy Chicken Burgers

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

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

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

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

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

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

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

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

Why You’ll Love These Keto Chicken Burgers

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

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

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

The Secret to Juicy Chicken Burgers

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

You can absolutely use:

Ground chicken
Ground turkey
Ground beef
Leftover rotisserie chicken
Canned chicken

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

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

Midlife Macro Friendly Burgers

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

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

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

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

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

Tools to Make Chicken Burgers

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

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

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

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

Helpful Swaps and Variations

This favorite recipe is very versatile and easy to customize.

Dairy-Free Option

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

Make It Less Spicy

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

Add More Heat

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

No Food Processor?

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

No Mayo?

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

Want a Bun?

Serve on:

Other Burger Recipes you might like:

Best Cooking Methods

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

Frying Pan

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

Air Fryer

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

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

Grill

Perfect during grilling season for a healthy burger option.

Oven

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

Tips for the Best Chicken Burgers

Use Wet Hands

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

Don’t Overcook

Chicken burgers dry out quickly if cooked too long.

Medium Heat Works Best

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

Make Larger Patties

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

What to Serve with Keto Chicken Burgers

These healthy burgers pair perfectly with:

Storage Tips

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

To reheat:

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

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

Keto Chicken Burgers with Chipotle Mayo Slaw

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

Prep Time 30

Cook Time 10

Servings burgers

Calories 283kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

BURGERS

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

SLAW

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

CHIPOTLE MAYONNAISE

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

Instructions

CHICKEN BURGERS

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

SLAW

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

MAYO

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

TO SERVE

Serve burgers with mayo and top with slaw.

STORAGE

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

Notes

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

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

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

This recipe was first published in August 2020.

Midlife Macro Approved

Nutrition

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

Easy Sugar Free Low Carb Keto Raspberry Clafoutis

Brenda Bennett — Wed, 15 Apr 2026 19:29:44 +0000

This easy sugar-free, keto raspberry clafoutis is a beautiful, delicious low carb dessert to make for family and friends using any seasonal summer fruit you like!

Keto Clafoutis

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

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

WHAT IS A CLAFOUTIS?

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

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

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

DO YOU EAT CLAFOUTIS COLD?

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

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

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

LOW CARB FRUIT OPTIONS FOR CLAFOUTIS

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

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

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

HOW TO MAKE CLAFOUTIS

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

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

TIPS FOR THE BEST KETO RASPBERRY CLAFOUTIS

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

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

TOOLS NEEDED TO MAKE KETO CLAFOUTIS

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

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

WHAT IS THE TEXTURE OF A CLAFOUTIS?

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

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

SWAPS AND SUBSTITUTIONS

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

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

Can I make this ahead of time?

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

Why is my clafoutis watery?

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

Can I freeze clafoutis?

Freezing is not recommended as it changes the custard texture.

HOW TO STORE CLAFOUTIS

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

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

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

EASY SUGAR FREE KETO CLAFOUTIS

Easy Keto Blender Raspberry Clafoutis

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

Prep Time 5

Cook Time 25

Servings serving

Calories 315kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Batter

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

Instructions

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

Video

Notes

3 g Net Carbs

This recipe was first published in June 2021.

Nutrition

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

No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars

Brenda Bennett — Tue, 14 Apr 2026 19:04:50 +0000

If you’re looking for the best no-bake lemon dessert that’s creamy, refreshing, and fits your low-carb, keto lifestyle, these No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are going to become a favorite. Just 4g net carbs!

Keto Lemon Cheesecake Bars

This recipe has been completely updated from my original version to reflect how I bake and create recipes today—simpler ingredients, better texture, and a more reliable method for that perfect smooth cheesecake layer every time.

These bars are:

Sugar free
Low carb and keto-friendly
Grain free and gluten free
Nut-free option using coconut flour
Made with real, simple ingredients

And best of all—this is an easy no bake recipe that comes together quickly with minimal effort.

The Perfect Low-Carb Lemon Dessert

There’s something about fresh lemon desserts that just feels light, bright, and satisfying—especially when you want something sweet without feeling weighed down.

Unlike traditional cheesecakes that require a water bath, baking time, and careful monitoring, this no-bake cheesecake skips all of that while still giving you that rich, creamy texture you love with a smooth lemon bar layer and sweet shortbread crust made with shredded coconut.

The combination of:

fresh lemon juice
cream cheese
heavy cream
and a touch of gelatin

creates a stable, silky smooth cheesecake filling that slices beautifully and holds its shape.

Paired with a lightly sweet coconut flour crust, every bite has that perfect balance of creamy texture and soft crumble.

Why This Updated Recipe Works Better

This isn’t just a simple ingredient swap—this updated version fixes common issues people run into with no-bake cheesecakes.

1. No Gritty Texture

Using monk fruit allulose confectioners sweetener instead of older blends that are a granular sweetener or made with erythritol, like Swerve, gives you a much smoother result. No cooling effect, no graininess—just a clean, sweet flavor.

2. Improved Lemon Flavor

Increasing the lemon juice to ¾ cup fresh lemon juice gives these bars that bold, citrusy flavor without overpowering the cheesecake base.

3. Better Structure with Gelatin

Using 2 teaspoons gelatin ensures the bars set properly while still keeping that soft, creamy texture.

4. Updated Mixing Method

Blending the cream cheese first until smooth, then whipping in the heavy cream before adding the lemon mixture creates a light, airy filling instead of a dense one.

Helpful Swaps & Variations

Sweetener Options

Best choice: monk fruit allulose confectioners
Avoid erythritol-heavy sweeteners to prevent gritty texture

Dairy-Free Option

Use dairy-free cream cheese
Swap heavy cream with full-fat coconut cream

Nut-Free & Allergy Friendly

This recipe already uses coconut flour instead of almond flour, making it ideal for those with tree nut allergies

Texture Tips for Success

Always start with softened cream cheese
Blend thoroughly before adding liquids
Let gelatin cool slightly before mixing in
Use powdered sweetener for the smoothest result

Can I use bottled lemon juice?

Fresh lemon juice is highly recommended for the best flavor, but bottled will work in a pinch.

Why is my cheesecake not setting?

This usually happens if:

The gelatin wasn’t fully dissolved
The mixture was too hot or too cold when combined
Not enough chill time

Can I freeze these?

Yes! These freeze beautifully. Just thaw in the refrigerator before serving.

Can I make this in advance?

Absolutely—this is actually a great make-ahead dessert for gatherings.

More Lemon Desserts You’ll Love

If you’re a fan of lemon desserts, here are a few more favorites:

Storage Tips

Store in an airtight container in the refrigerator for up to 5 days
For longer storage, freeze individual bars and thaw as needed
Keep chilled until ready to serve to maintain structure

Other NO BAKE Recipes You Might Enjoy:

Sugar Free No Bake Lemon Cheesecake Bars

These No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are everything you want in a dessert—simple, refreshing, creamy, and satisfying. They’re proof that you don’t need added sugar or complicated steps to create something truly delicious.

Prep Time 20

Total Time 20

Servings bars

Calories 253kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust

1.5 cups unsweetened shredded coconut
3/4 cup coconut flour
1/4 teaspoon salt
1/4 cup Monk Fruit Allulose Confectioners sweetener
1/2 cup butter softened or 8 tbsp melted butter or coconut oil

Cheesecake

3/4 cup lemon juice about 3-4 large fresh lemons
2 tsp gelatin
16 ounces cream cheese softened
1 cup heavy cream
1/4 teaspoon salt
2 teaspoons lemon liquid stevia

Instructions

Place the crust ingredients into a food processor and blend until combined.
Spread into a 9 by 13 pan to make an even layer on the bottom of the baking dish.
In a small saucepan, add the fresh lemon juice. Sprinkle gelatin over the top and allow it to bloom for a minute. Gently heat, stirring until fully dissolved. Remove from heat and allow to cool slightly before adding to the filling.
Stir the mixture until dissolved and remove from heat to cool for 10 minutes.
Beat the cream cheese first until completely smooth into a stand mixer.
Add heavy cream and whip until light and fluffy.
Slowly add the cooled gelatin into the stand mixture and blend on low for just a minute to combine. Add salt and lemon liquid stevia and mix until smooth.
Pour this evenly over the crust layer.
Add some grated lemon zest over the top of desired.
Refrigerate uncovered for 2-3 hours to set.
Cut into 18 squares and enjoy!
Keep refrigerated.

Video

Notes

4 g net carbs

This recipe was first published in March 2015. See the video tutorial on Pinterest here.

Nutrition

The post No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars appeared first on Sugar-Free Mom.

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Brenda Bennett — Mon, 30 Mar 2026 10:00:00 +0000

These sugar free keto mini mocha cheesecakes are quick and easy to make and have 13 grams of protein and just 6 grams net carbs!

Keto Mini Mocha Cheesecakes

Coffee lovers and chocolate lovers looking for a decadent keto treat will love these mini mocha cheesecakes that are rich, satisfying, and actually support your goals, this recipe checks every box.

Unlike a traditional cheesecake made with sugar, flour, and a high-fat cheesecake filling, these low carb individual cheesecakes are designed for a keto diet, balanced macros, and stable blood sugar-without sacrificing flavor.

Even better? No water bath, no springform pan, and no complicated steps to make a batch of mini cheesecakes.

Most low carb cheesecakes are either too high in fat or too small to feel satisfying. This recipe solves both problems.

Instead of a traditional cheesecake filling made with heavy cream and lots of fat, these low carb mini cheesecakes use nonfat Greek yogurt and eggs to create a creamy texture with more protein and fewer calories.

You still get that decadent flavor, but in a way that helps:

Support stable blood sugar
Reduce cravings
Keep you full longer
Fit into my midlife macro approach

This recipe keeps things lighter and more balanced by using:

Greek yogurt instead of heavy cream
A naturally creamy cheesecake batter without excess fat
A smart sugar substitute instead of regular sugar
Just a small amount of coconut flour instead of almond flour or white refined flour.

The result is a dessert with a creamy texture that feels indulgent but fits your lifestyle. Nutritional information is located at the bottom of this page on the printable recipe card.

Tips for Best Results

Getting that perfect creamy mocha cheesecake texture is easy if you follow these tips:

Use room temperature ingredients for smoother blending
Don’t overmix—just scrape the sides of the bowl as needed
Avoid overbaking—slightly soft centers are ideal
No need for a water bath—these bake perfectly without it
Chill fully before serving for best texture

Easy Swaps & Substitutions

Don’t Like Coffee Flavor?

No problem—you can still enjoy these as low carb cheesecakes:

Skip espresso powder → chocolate version
Add cinnamon for warmth
Add peppermint for a holiday season dessert
Use decaf instant coffee if sensitive

No Coconut Flour?

You can substitute:

Almond flour or almond meal (if not nut-free) but please note you will need to use at least 3-4 tablespoons instead of one.
Increase slightly and adjust for texture

Sweetener Options

Choosing the right sugar substitute matters. You can use any low carb sweetener you like but here are my favorites.

Powdered monk fruit → best texture
Allulose → no cooling effect
Erythritol → can be used but may feel cooling

My best tip to avoid an aftertaste is to use two sweeteners which help cancel out the after tastes of either.

I am using both chocolate liquid monk fruit and vanilla liquid stevia. Taste your batter before adding eggs to see if it’s sweet enough for you.

Dairy Swaps

Replace Greek yogurt with blended cottage cheese
Use lactose-free yogurt if needed

Want a Cheesecake Base?

If you prefer a crust or cheesecake base, try:

A low carb cookie crust
Coconut flour + melted butter
Press into the bottom before adding batter

Want to make them in a muffin tin?

If you want to make these in a standard muffin cups pan, I would use paper cupcake liners or silicone liners or pan for easy removal.

You won’t be able to make 12 but you should be able to make at least 9 mini keto cheesecake bites with the basic ingredients in this easy recipe.

Why This Works for Blood Sugar and the Keto Diet

These keto mini little cheesecakes are designed to support:

Stable blood sugar
Lower total carbs
Higher protein for satiety

Per serving:

Calories: 109
Protein: 13g
Fat: 3g
Total Carbs: 9g
Fiber: 3g
Net Carbs: 6g

Because they’re balanced—not just high fat—they’re much easier to include in a sustainable routine.

Storage Tips

Store in an airtight container in the fridge
Best within 3 days
Can be frozen for up to 1–2 months
Thaw overnight in refrigerator

Midlife Macro Friendly Dessert

If you’ve been following me, you know I don’t believe in cutting out dessert. I just make them sugar free and work for me, not against me.

Instead, I focus on:

Prioritizing protein
Keeping carbs controlled
Creating meals (and treats) that actually satisfy

These keto mini cheesecakes are a perfect example of that balance.

My Simple Mocha Topping (as shown)

One of the best things about these mini mocha cheesecakes is how easy they are to dress up—even when you keep them right in the ramekins (no need to remove them or create extra work).

Here are a few simple, beautiful topping ideas you can use:

This is what I did—and it’s quick, elegant, and perfect for photos:

Lightly dust the tops with unsweetened cocoa powder
- Use a mini strainer and gently tap for an even finish
Leave cheesecakes in the ramekins for easy serving (and less mess)
Add 2–3 whole coffee beans on top for a mocha look
Pipe a small swirl of plain Greek yogurt in the center

Easy piping tip (no fancy tools needed):

Add yogurt to a small ziplock bag
Push it into one corner
Snip the tip with scissors
Pipe a simple swirl right into the center

It creates a clean, bakery-style finish without needing a piping bag.

Other Easy Topping Ideas

If you want to switch it up, here are more options that still keep things low carb and keto friendly:

Sugar free whipped cream-Light, fluffy, and classic
Dark chocolate shavings or melted chocolate drizzle-Adds richness and a more decadent feel
Cocoa powder + cinnamon dusting-Great if you skip the coffee flavor
Chopped sugar free chocolate chips-Adds a little texture

Keep It Simple (My Favorite Approach)

Honestly, these have such a naturally creamy texture and rich flavor, they don’t need much.

A simple dusting + a small swirl + a few coffee beans is more than enough to make them feel special without adding extra carbs or effort.

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Prep Time 10

Cook Time 30

Servings servings

Calories 109kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

2 cups nonfat plain Greek yogurt
2 large eggs
1/3 cup unsweetened cocoa powder
2 tablespoons chocolate collagen peptides
1 tablespoon coconut flour
1 teaspoon instant espresso powder
1 teaspoon chocolate liquid monk fruit or 1/2 cup low carb powdered sweetener
1 teaspoon vanilla liquid stevia or 1/4 cup low carb sweetener
1 teaspoon vanilla extract
1/2 teaspoon baking powder
pinch salt

Instructions

Preheat the oven to 300 degrees F. Grease 5-8 ounce ramekins and set onto a small baking tray. Set aside.
In a large bowl or stand mixer, add all ingredients and stir to combine.
Divide batter evenly into each ramekin. Tap gently to level.
Bake for 25-30 minutes or until set.
Let come to room temperature removing ramekins from pan onto a wire rack, then refrigerate at least 2 hours, covered.
Top with a dollop of plain Greek yogurt or sugar free whipped cream if desired. See other ideas above.
Keep covered and refrigerated for up to 3 days in the fridge.

Notes

6 g net carbs, Midlife Macros™ Approved

See the instructional video on Pinterest.

Nutrition

The post Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Italian Easter Cookies

Brenda Bennett — Sun, 22 Mar 2026 15:14:50 +0000

These Keto Italian Easter Cookies or also called, Egg Biscuits, are low carb, sugar free, gluten free and with an incredible texture so delicious and close to traditional Italian Easter cookies you will be amazed!

Sugar Free Italian Cookies

Easter Sunday is coming so it’s the perfect time to make one cookie that is always on our Easter dessert table! These beautiful Italian cookies are now a sugar free, low carb, keto easy recipe.

It’s been a pretty long time since I’ve actually had a traditional Italian cookie with sugar, probably been over 15 years now, but I do remember that perfect texture and subtle sweetness of this perfect cookie.

It was kind of dense, but light at the same time. Hard to explain if you’ve never tried them, but oh so memorable, especially with a cup of coffee.

My grandmother would make them every Easter and since she’s passed my mother has carried on that tradition, but this year it was my turn.

Mom had other obligations and our Italian egg biscuits were not on her list. Of course I knew I had to try my best to make not only my mother proud, but the legacy of my grandmother proud as well And I believe she would be with these classic cookies made healthier.

My mom has said, “these have the same texture as Grams!”

Carbs in Italian Cookie Egg Biscuits

Classic Italian Easter cookies have about 23 grams of total carbs per cookie with 146 calories. A little bit too high in carbs for a keto diet and will spike blood sugar.

Carbs in our Keto Easter Cookie Recipe

One of our keto cookies has just 2 total carbs per cookie and just 76 calories.

Printable recipe card has all the rest of the nutritional information for you at the bottom of this blog post.

Making traditional holiday recipes for Easter or Christmas time and turning them into low carb recipes hasn’t been easy, but I always seem to find a way. I still want to feel like I’m not missing out on anything living a low carb lifestyle!

My other traditional favorites made healthier are my Paleo Pecan Snowball cookies, Carrot Cake Cheesecake, Peanut Butter Easter Eggs and Keto Cookie Dough Easter Eggs, all perfect for this Easter baskets!

That round biscuit shape is one way this classic Italian cookie is unique and stands out from other cookies.

My children and husband thought they were delicious and just as good as the traditional ones they remember from Easters past. Hope you enjoy these lovely delicious cookies on your Easter table!

Updated Sweetener Options (2026)

Over the years, I’ve simplified the sweeteners I personally use and recommend in my kitchen. I no longer use erythritol sweetener blends, and this recipe has been updated to reflect the options I trust and bake with regularly.

For these Italian Egg Biscuits, here are my preferred sugar-free sweetener choices:

Monk Fruit Allulose Blend (granulated) – my go-to granulated sweetener for the best texture and mild sweetness
Allulose (granulated) – creates a softer, more traditional texture without cooling effect
Confectioners Monk Fruit Allulose Blend – powdered sweetener is perfect if you want a smoother dough
Liquid Monk Fruit or Liquid Stevia – great for reducing bulk sweeteners if preferred

Important Note:

Allulose is less sweet than traditional sugar, so if you are swapping between sweeteners, you may need to adjust to taste.

I always recommend checking out my Sweetener Guide & Conversion Chart so you can confidently swap based on what you have on hand.

Why These Cookies Are More Golden

You may notice in my updated photos that these cookies are a bit more golden than before.

That’s because I now use monk fruit with allulose instead of erythritol.

Allulose behaves more like real sugar when baking, which means it browns and caramelizes, giving these cookies a more golden color and slightly richer flavor.

This is completely normal and actually a benefit of baking with allulose-just keep an eye on baking time so they don’t overbrown.

Small Batch Testing (12 Cookies)

When I filmed my YouTube video, I wanted a smaller batch for testing, so I reduced the recipe from 36 cookies down to 12 cookies.

And guess what? They came out perfect.

Same soft texture of the cookies
Same light, slightly cakey crumb
Same classic Italian Easter cookie flavor

This is a great option if:

You don’t need a large batch
You want to test the recipe first
You’re baking for a smaller household

Go to the recipe card and click Print but before you do, simply reduce the servings from 36 cookies to 12 and the ingredient amounts will update for you, then follow the recipe exactly as written.

Medium Batch + Sunflower Seed Flour Test (24 Cookies)

I also tested a 24-cookie batch and made a flour swap for those who need a nut-free option.

What I changed:

Reduced recipe from 36 → 24 cookies
Swapped almond flour → sunflower seed flour
Removed almond extract and swapped with anise extract

Results:

I ended up with 22 cookies (some scoops were a bit heaping instead of level), but overall:

Great option for nut-free baking for low carb cookies
Texture is more of softer cookies than traditional but still delicious
Flavor was just as good

Key Differences to Note:

Color: Sunflower seed flour creates a darker cookie
Shape: Cookies spread a bit more and are less rounded
Texture: Slightly flatter, but still tender and enjoyable

My original version (almond + coconut flour) gives you that classic domed Italian Easter cookie look, while sunflower seed flour is a great allergy-friendly alternative.

Pro Tips for Best Results

Use a level cookie scoop for consistent sizing
Don’t overbake-these are meant to stay soft
Let cookies cool before glazing for best texture
If using sunflower seed flour, expect a slightly different appearance (but still delicious!)

Glaze Options (Thin vs Thick Finish)

I also tested a few glaze variations depending on the look and texture you want for your cookies.

Thin, Classic Drizzle (Light & Translucent)

For my 12-cookie batch, I followed my original glaze recipe but used:

Skim milk
or use Unsweetened almond milk

Both of these are lower in fat, which creates a thinner, more translucent glaze.

Result:

Light, delicate coating
Slightly glossy but not bright white
Drizzles easily over the cookies

This is perfect if you want that classic, lightly glazed Italian almond cookies look.

Thick, Frosted Coating (Dip Style)

For my nut-free sunflower seed flour version, I wanted a thicker finish, so I used:

Heavy cream

Result:

Much thicker, almost like a frosting
Great for dipping instead of drizzling
Stays on the cookie without running off
More opaque and richer in appearance

This works beautifully if you prefer a fully coated cookie with a bold, bakery-style finish.

Topping this sweet treat with my simple sugar-free icing sugar glaze and a few natural sugar free colorful sprinkles, these are festive and ready for Easter or Good Friday or the next time you want a fantastic cookie on your keto diet!

You can use this buttercream frosting if you prefer instead of making the glaze.

Which Should You Choose?

It really depends on the final look you want:

Use skim milk or almond milk → for a light drizzle and traditional look
Use heavy cream → for a thick, frosted coating that holds its shape

Both options are delicious—it’s just a matter of preference!

Storage

For best results and too keep them nice and moist, I’d recommend storing in an airtight container in the fridge for up to 3 days.

These can also be baked then frozen in a freezer bag and thawed for when you are ready to serve.

If you like instructional videos, watch my youtube video showing both versions and the two options for the glaze on top!

Keto Italian Easter Cookies

Prep Time 15

Cook Time 20

Total Time 35

Servings cookies

Calories 76kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

4 eggs room temperature
1/2 cup unsalted butter softened or coconut oil for dairy free
1 tsp vanilla extract
1/2 tsp almond extract or anise extract for nut free
1/2 tsp vanilla stevia
1/4 cup unsweetened almond milk or heavy cream for nut free
2 cups almond flour or sunflower seed flour for nut free
1/2 cup coconut flour
2 tbsp whey protein isolate
3/4 cup Monk Fruit Allulose Confectioners
1 tbsp baking powder
1 tsp xanthan gum
pinch salt
lemon zest or orange zest optional

Glaze

1 cup Monk Fruit Allulose Confectioners or powdered sugar substitute
1/4 cup unsweetened almond milk or heavy cream
1 tsp almond extract or anise extract

US Customary – Metric

Instructions

Preheat oven to 350 degrees F.
In a stand mixer, mix the eggs, butter, vanilla and almond extract, vanilla stevia and milk.
In a large bowl, whisk the dry ingredients; the flours, protein powder, confectioners sweetener, baking powder and salt together then mix with wet ingredients until combined.
Use a cookie scoop to make 1-inch balls (about 36 mounds) of batter placing on two parchment lined prepared baking sheets.
Bake for 20 minutes and allow to cool completely on a wire rack before frosting.
Make the simple glaze by stirring the ingredients together until smooth.
Dip the cooled cookies into the glaze, add sprinkles if desired and place cookies onto parchment paper prepared cookie sheet pan allow to set before storing in an airtight container.

Video

Notes

1 g net carbs per cookie

This recipe was first published in April 2017 using Bob’s Red Mill Paleo Baking Flour and then adapted in March 2018 using an almond and coconut flour ratio I felt was best for the proper texture of this cookie.

Reposted with video in April 2019.

Retested and Updated for the nut free version in March 2026. Youtube video shows both nut free and original as well as glaze options.

Nutrition

The post Sugar Free Low Carb Keto Italian Easter Cookies appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Caramel Peanut Butter Eggs

Brenda Bennett — Mon, 09 Mar 2026 20:08:09 +0000

These sugar free keto caramel peanut butter Easter eggs have a layer of creamy caramel that makes this Easter egg the most decadent of all! It’s my keto version of the new Reese’s peanut butter cups with caramel! Plus a new method for standard size peanut butter cups!

Keto Easter Eggs

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

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

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

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

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

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

Carbs in Reese’s Eggs

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

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

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

Carbs in Keto Peanut Butter Caramel Eggs

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

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

Can you swap the peanut butter?

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

Can I make these Easter eggs dairy free?

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

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

Low Carb Sweetener Guide

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

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

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

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

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

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

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

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

Why the Original Easter Egg Method Creates Better Layers

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

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

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

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

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

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

Which Method Should You Use?

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

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

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

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

Best Keto Peanut Butter Caramel Easter Eggs

Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 10

Cook Time 10

Total Time 1 1

Servings Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

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

Peanut Butter Filling

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

Chocolate Coating

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

Instructions

Easter Eggs

Prepare Caramel

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

Prepare Peanut Butter Layer

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

Assembly

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

Standard Size Peanut Butter Cup Directions & Assembly

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

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

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

Easy Sugar Free Low Carb Keto Peppermint Patties

Brenda Bennett — Tue, 03 Mar 2026 20:51:26 +0000

These Sugar Free Low Carb Keto Peppermint Patties are simple to make with creamy peppermints in the center and a rich milk chocolate coating. Perfect for a low carb lifestyle, sugar-free diet or Keto diet!

Easy Sugar Free Peppermint Patties

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

But good news.

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

They’re:

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

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

Keto Peppermint Patties

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

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

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

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

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

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

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

The Creamy Minty Filling

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

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

The result?

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

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

Sometimes presentation matters.

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

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

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

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

Chocolate Coating Options

You can coat these in:

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

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

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

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

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

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

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

Dairy-Free or Paleo Version

To make paleo:

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

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

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

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

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

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

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

Husband & Family Review

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

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

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

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

Other candy recipes you might like:

Sugar Free Peppermint Patties

Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30

Cook Time 1

Total Time 31

Servings @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

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

Chocolate Coating

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

Instructions

In a blender add all ingredients except chocolate coating ingredients and blend until combined. Taste and adjust sweetener if needed.
Spread evenly into molds or free form small circles on a parchment lined baking pan, making circles 2 inches by 1.5 inches. Freeze patties for 20-30 minutes.
Melt chocolate and coconut oil together in a bowl and mix until smooth. Remove patties from freezer and mold if used.
Dip one patty into melted chocolate at a time using a fork, tap off excess chocolate and place on parchment lined baking pan.
Allow to set by refrigerating for 30 minutes. Best if kept refrigerated.

Video

Notes

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

This is the mold I purchased on Amazon.

Nutrition

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

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

Easy Sugar Free Keto Chocolate Peanut Butter Truffles

Brenda Bennett — Tue, 10 Feb 2026 23:06:34 +0000

These Easy Sugar-Free Keto Chocolate Peanut Butter Fudge Truffles are little bites so good you’ll never notice they are sugar-free!

Sugar Free Chocolate Peanut Butter Truffles

These Easy Sugar-Free Keto Chocolate Peanut Butter Truffles are one of those recipes that remind me why I started SugarFreeMom.com back in 2011 and why I’m still here.

They’re rich, chocolatey, indulgent, and taste like a classic peanut butter cup… yet they’re low carb, sugar-free, and made with simple ingredients you can pronounce. No powdered sugar, no added sugars, and no blood sugar rollercoaster afterward.

This recipe was originally written in 2013, long before I went back to nutrition school, before “midlife macros” was even a phrase, and before sugar-free treats were widely available.

Looking back now, I’m proud of how intuitive this recipe was and with a few thoughtful updates, it fits beautifully into how I eat and teach today.

Whether you’re making these for special occasions, the holidays, Valentine’s Day, or just because your sweet tooth is calling, these truffles deliver a perfect blend of indulgence and intention. Recipe instructions have been updated for an easier method then double boiler and new pictures have been added as well.

Why These Sugar-Free Chocolate Peanut Butter Truffles Still Work

There’s a reason peanut butter and chocolate are a timeless combination. The nutty flavor of peanut butter paired with rich chocolate creates a truly indulgent experience — and when done right, you don’t need sugar to make it delicious.

These truffles offer:

A guilt-free treat for anyone reducing sugar intake
A low carb dessert option that still feels satisfying
A healthier format than traditional fudge or candy
Flexibility for a variety of dietary needs

They’re soft, creamy, melt-in-your-mouth bites with that classic love affair of peanut butter and chocolate without the excess consumption that often comes with sugar-laden candy.

The Inspiration Behind the Recipe

This recipe is inspired by my grandma’s old-fashioned fudge buttons-the kind made with butter, cocoa, powdered sugar, milk, and peanut butter. I loved those flavors growing up, but I wanted to recreate them in a way that aligned with a sugar free, low carb lifestyle.

After one unsuccessful attempt (and a kitchen mess), the second and third versions were perfected. All thanks to my grandma and a little kitchen persistence.

The result? A sugar-free chocolate peanut butter fudge truffle that delivers the same nostalgic flavor, just without the added sugars.

My boys who have peanut and tree nut allergies were especially happy when they were able to eat these yummy chocolate bites since I used sunbutter the second time I made them. Hubby and daughter enjoyed the first batch using peanut butter. I like both!

Ingredient Breakdown (And Why They Matter)

Sugar-Free Chocolate Chips

I recommend premium sugar-free chocolate chips sweetened with stevia or monk fruit. They melt beautifully, taste like real chocolate, and don’t contain added sugars.

Look for options made with:

Cocoa butter
Chocolate liquor
No maltitol (to avoid digestive upset and laxative effect)

Tip: Always check labels — some “sugar-free chocolate” products still include hidden sugars or sugar alcohols that can spike blood sugar.

Peanut Butter (or SunButter)

Use real peanut butter with just peanuts and salt for the best flavor and texture. This creates the perfect balance of smooth peanut butter and chocolate.

Nut-free option:

Swap peanut butter for sunflower seed butter to accommodate peanut or tree nut allergies.

Butter

Butter adds richness and helps create that classic fudge-like texture.

Dairy-free swaps:

Coconut oil
Dairy-free butter

Both options still provide a creamy mouthfeel and delicious flavor.

Milk

A small amount of milk softens the truffle mixture and makes it scoopable.

Dairy-free milk swaps:

Unsweetened almond milk
Unsweetened coconut milk (carton, not canned)
Unsweetened macadamia milk

Stevia or Monk Fruit

A few droppers of chocolate-flavored monk fruit or chocolate stevia enhance sweetness without overpowering the chocolate.

Start small — you can always add more, but you can’t take it out.

Coconut Oil (Chocolate Coating)

Coconut oil helps thin the melted chocolate for dipping and creates a smooth, glossy coating that sets beautifully when chilled.

Optional Swap: Using Sugar-Free Peanut Butter Powder Instead of Natural Peanut Butter

I often get asked if these truffles can be made with sugar-free peanut butter powder instead of natural peanut butter, especially by women following midlife macros who want to lower fat slightly.

The short answer is yes, but it does require a small adjustment so the truffles still hold their shape.

Why the Swap Isn’t 1:1

Natural peanut butter works in this recipe because it provides:

Fat (structure)
Thickness (body)
Creamy texture

Peanut butter powder, on the other hand, is mostly defatted peanut solids, so if you swap it straight across without adjustments, the mixture will be:

Too dry
Crumbly
Unable to hold its shape once chilled

How to Successfully Use Peanut Butter Powder

If replacing 1/2 cup natural peanut butter, here’s what to do:

Use:

1/2 cup sugar-free peanut butter powder
PLUS 1/4 cup liquid total

Best liquid options (choose one):

Unsweetened almond milk
Unsweetened coconut milk (carton)
Dairy milk if tolerated

Add Back Some Fat for Structure

To replace the fat lost from removing natural peanut butter, you’ll also need:

2 additional tablespoons butter (or dairy-free butter)

This restores enough fat so the truffles:

Set properly
Hold their shape
Stay creamy instead of chalky

How to Mix It In

Melt the butter and chocolate chips first.
Whisk peanut butter powder with the milk until thick and smooth.
Stir the peanut butter mixture into the melted chocolate.
Proceed with chilling and shaping as written.

Texture Expectation

Slightly firmer than the original version
Less oily mouthfeel
Still rich and chocolate-forward

This version is a great option if you’re aiming for a lower-fat, still-satisfying treat — especially for midlife weight loss phases where fat tolerance can be lower.

Tip: If the mixture feels too soft after chilling, refrigerate an additional 10–15 minutes before rolling.

How These Fit Into a Low Carb or Keto Lifestyle

These truffles are not an everyday treat — and that’s intentional.

They’re designed for:

Special occasions
Holidays
Dessert when you want something truly satisfying

Because they’re rich and flavorful, one truffle goes a long way. That’s the joy of guilt-free indulgence done right — quality ingredients, mindful portions, and no added sugars.

Stored properly in an airtight container in the refrigerator, they hold their shape and texture perfectly.

Storage Tips

Keep refrigerated until ready to serve
Store in an airtight container
Best enjoyed chilled or slightly softened at room temperature

Because these are made with melted chocolate and natural fats, they will soften if left out too long at room temperature.

These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.

They honor the classic taste of peanut butter cups while offering a healthier, low carb format that supports mindful indulgence -especially when you want something special without derailing your goals.

Make a batch, store them in the fridge, and enjoy the joy of guilt-free indulgence — one truffle at a time.

Easy Sugar Free Keto Chocolate Peanut Butter Truffles

Sugar-Free Chocolate Peanut Butter Fudge Truffles {Nut Free Option}

These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.

Prep Time 1

Total Time 1

Servings truffles

Calories 74kcal

Author Brenda/ Sugar-Free Mom

Ingredients

Truffles

2 tablespoons butter or coconut oil
3/4 cup sugar-free chocolate chips
1/2 cup unsweetened peanut butter or sunbutter for nut free or see notes above for peanut butter powder
2 tsp chocolate monk fruit or chocolate stevia

Chocolate Coating

1/2 cup sugar-free chocolate chips or sugar free peanut butter chips
1 tablespoon coconut oil

Instructions

Place a small saucepan over low heat.
Add butter (or coconut oil for dairy‑free), sugar‑free chocolate chips, and peanut butter (or sunbutter).
Stir constantly with a silicone spatula until melted, smooth, and glossy — this should only take 2–3 minutes.
Remove from heat immediately.
Stir in sweetener (stevia or monk fruit).
Transfer mixture to a bowl and refrigerate for 1 hour, or until firm but scoopable.
Use a ½‑tablespoon scoop to roll into balls and place on parchment paper.
Chill another 20–30 minutes until fully set.
If dipping in chocolate, melt chocolate chips with coconut oil, dip truffles, and return to parchment.
Decorate with shaved chocolate if desired or crushed peanuts.
Refrigerate until coating is firm. Best if kept refrigerated.

Notes

2 net carbs per truffle

This recipe was first published in November 2013.

See my instructional video on Pinterest here.

Nutrition

The post Easy Sugar Free Keto Chocolate Peanut Butter Truffles appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Italian Lemon Zabaglione

Brenda Bennett — Wed, 28 Jan 2026 11:00:00 +0000

This delicious classic keto Italian lemon zabaglione needs just 4 simple ingredients and 10 minutes of time to make! Just 3 grams of carbs!

A Classic Italian Dessert Made the Easiest Way

Lemon zabaglione is considered a classic Italian dessert, traditionally made with rich egg yolks, sugar, and dessert wines like Marsala or Vin Santo.

Over the years, I’ve learned that the easiest way to make it at home is using a double boiler and keeping the heat low and steady.

This recipe starts with a simple egg yolk mixture, no flour, no egg whites, no baking -just yolks, sweetener, lemon juice, and gentle heat.

Cooking it over a pot of water instead of direct heat gives you full control and prevents scrambling. The key is low heat, constant whisking, and patience.

If you’ve never made zabaglione before, don’t overthink it. This is truly a great way to impress guests without a lot of effort.

About the Wine (and Alcohol Content)

Traditionally, zabaglione is made with sweet wine, most often Marsala wine, though other dessert wines like Vin Santo are also used depending on the Italian version and region.

For my lemon zabaglione, I used a dry white wine, which keeps the flavor light and lets the lemon shine. During cooking, the alcohol content cooks off gently as the egg mixture thickens, leaving behind flavor without tasting boozy.

That said, this dessert is just as delicious without wine.

Wine-Free Option

If you prefer to skip alcohol altogether:

Simply replace the wine with water
You’ll still get a smooth, creamy, traditional zabaglione texture

This makes it perfect for a dinner party, holidays, or anyone avoiding alcohol.

Texture Matters: Low Speed, Low Heat, Big Results

The secret to a perfect lemon zabaglione is resisting the urge to rush.

Keep the heat low
Whisk constantly at a steady, low speed
Scrape the bottom of the bowl often so nothing sticks

As the mixture thickens, it will turn glossy and pale yellow. This is where zabaglione differs from lemon curd, it thickens through air and gentle heat, not butter or starch.

Once finished, it can be served:

Warm
At room temperature
Or chilled

All three are delicious, depending on your favorite way to enjoy it.

How I Serve Lemon Zabaglione

My favorite way to serve this simple Italian dessert is spooned over fresh berries or fresh fruits. The acidity of the fruit balances the richness of the egg yolks perfectly, especially after a heavy meal.

Other serving ideas:

Over slices of pound cake
With a light dusting of cocoa powder (more traditional for classic zabaglione)
Alongside almond biscotti for dipping

It’s a wonderful option for anyone with a sweet tooth who doesn’t want a heavy slice of cake.

Making It Low Carb (and Still Traditional)

Because this recipe relies on egg yolks and gentle cooking rather than flour or starch, it’s naturally low carb and works well for those following a keto diet or simply cutting back on sugar.

Using allulose keeps the texture smooth and prevents crystallization, which is especially important for egg-based desserts like this. It’s one of the reasons this recipe fits seamlessly into my style of cooking, traditional flavors, modern ingredients.

When I Turned It Into a Mascarpone Cream

To make more servings, I turned this classic version of lemon zabaglione into a mascarpone-based cream by folding in mascarpone cheese and a little heavy cream. This creates a softer, mousse-like texture that’s slightly less yellow and a bit more mild in lemon flavor.

Honestly, I was nervous about this version.

But when my dad, who is Italian and Sicilian-tried both, he loved them equally. He even called me the next day to tell me the truth (and if you know Italian dads, you know they will tell you the truth).

He also loved my parmesan biscotti served with stracciatella soup, which made the whole meal feel very traditional and very personal.

Lemon Zabaglione Mascarpone Cream (To Make More Servings)

If you’d like to stretch this recipe to serve more people, you can turn it into a lemon zabaglione mascarpone cream. This version is slightly less yellow and less lemon-forward, but still creamy, smooth, and absolutely delicious.

This is exactly how I made it to increase servings.

Additional Ingredients

¾ cup mascarpone cheese
2 tablespoons heavy cream

How to Make the Mascarpone Version

Once the zabaglione has finished cooking, let it cool slightly.
In a separate bowl, whisk the mascarpone until smooth.
Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
Gently fold the mascarpone mixture back into the remaining zabaglione.
Stir in the heavy cream until smooth and spoonable.

Yield & Texture Notes

Increases the yield to about 1¾–2 cups, depending on how gently it’s folded
Texture becomes mousse-like and creamy
Color will be lighter and less yellow
Lemon flavor is softer but still present

Lemon Zabaglione Mascarpone Cream

Refrigerate in an airtight container for up to 3 days.
Texture will firm up slightly when cold.
Stir gently before serving to restore creaminess.
Best served chilled or just slightly cool.
Do not freeze, as texture may separate.

Serve either version with berries, biscotti, or alongside another lemon dessert for an elegant finish. For Christmas I made my Almond Amaretti Cookies from my cookbook, Naturally Keto.

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?

Sugar Free Low Carb Keto Italian Lemon Zabaglione

Prep Time 5

Cook Time 10

Servings servings

Calories 135kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

6 large egg yolks
1/2 cup Allulose confectioners or low carb powdered sweetener
zest 2 lemons
3 tbsp lemon juice
1/3 cup dry white wine or use water
1 tsp lemon stevia

Instructions

Bring a saucepan with a few inches of water to a gentle simmer.
In a heatproof bowl, whisk together the egg yolks, powdered allulose, lemon zest, lemon juice, lemon stevia, and wine (or water).
Place the bowl over the simmering water (the bowl should not touch the water).
Whisk constantly for 6–8 minutes, until the mixture is pale, glossy, and thick enough to coat the back of a spoon.
Remove from heat immediately. Pour into 3 serving glasses. Serve warm or chilled.
Top with fresh berries and extra lemon zest. Can be refrigerated in an airtight container for up to 24 hours. Texture will thicken slightly as it chills.

Nutrition

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

Gluten Free Low Carb Keto Savory Parmesan Biscotti

Brenda Bennett — Wed, 07 Jan 2026 11:00:00 +0000

These crunchy low carb keto Parmesan biscotti are crisp and delicious with any soup you like! 8 grams of protein and just 3 grams of net carbs!

Savory Biscotti (Low Carb Parmesan Gruyère Biscotti)

When most people hear the word biscotti, they immediately think of something sweet — a crunchy cookie meant for morning coffee or dessert. But savory biscotti deserve just as much attention, especially if you follow a low-carb lifestyle or keto diet and want something crunchy that isn’t another cracker.

My first savory biscotti is still very popular, my Savory Cheddar Herb Keto Biscotti which uses almond flour and cheddar and is crispy and delicious!

But for my new Italian Stracciatella soup I made for Christmas, I did not want to use a cheddar keto almond biscotti recipe. Since my youngest son has a tree nut allergy I also did not want to use almond flour.

That’s why these are nut free using sunflower seed flour, but feel free to swap with almond flour if you don’t have any nut allergies like us.

These savory Parmesan Gruyère biscotti are one of my new favorite homemade biscotti recipes to make during the holiday season, serve alongside keto soup, or add to a charcuterie platter.

They’re crisp, deeply flavorful, and completely different from traditional biscotti made with wheat flour, or a sweet biscotti using sugar substitute, vanilla extract, or almond extract.

Why Savory Biscotti?

Traditional biscotti are twice-baked cookies made with wheat flour, and usually sweetened with sugar, and nuts, often whole almonds or dark chocolate chips.

They’re delicious, but not ideal if you’re focused on weight loss, managing blood sugar, or following low-carb diets or want a savory biscotti with soup.

Savory biscotti flip the script.

They give you:

A crunchy texture
A sturdy dipper for soup
A crisp cookie–style snack without sweetness
Something satisfying to pair with savory meals

And when made correctly, they’re just as crunchy and satisfying as the real thing.

Naturally Low Carb — No “Keto Tricks”

One thing I love about this recipe is that it doesn’t rely on gimmicks or an AI generated picture. The biscotti you see in these pictures are exactly how they will turn out for you and exactly what I served to my family on Christmas day.

These biscotti are naturally low carb and fit easily into a keto diet because of the ingredients themselves — not because of substitutions that try to mimic sugar or flour.

There’s:

No wheat flour
No all purpose flour
No sugar substitute
No vanilla extract or almond extract

Instead, the structure comes from:

Sunflower seed meal
Large eggs
Parmesan cheese
Gruyère cheese

That combination creates a crunchy texture that holds up beautifully after the first bake and the second bake — which is the hardest thing about making low-carb biscotti the first time.

What Makes This Low-Carb Biscotti Recipe Work

Many low-carb biscotti recipes fall short because they:

Soften too quickly
Crumble when sliced
Lose crunch after cooling
Taste overly eggy

This recipe avoids those issues by:

Using sunflower seed meal instead of almond flour or coconut flour
Baking twice at the right oven temperature
Cooling properly before slicing into thick slices with a serrated knife

The result is a biscotti that actually feels like a crunchy snack, not a compromise.

The Importance of the First Bake and Second Bake

Biscotti are defined by their baking method.

First Bake

The first bake sets the dough into a firm log. This is done on a prepared baking sheet lined with parchment paper, using a baking tray large enough to allow airflow.

After the first bake:

The log must cool slightly
This makes slicing easier
Prevents crumbling when cutting

Using a serrated knife or sharp knife on a cutting board gives clean slices to the cool logs without breaking the biscotti.

Second Bake (Where the Magic Happens)

The second bake is what creates the crisp cookie texture.

Each slice is laid cut-side down and baked again until dry and golden. This removes moisture and creates that satisfying crunch that makes biscotti perfect for:

Soup dipping
Crunchy snacks
Serving alongside morning coffee or a cup of coffee and my father tells me even dipped in wine (yes — savory biscotti still work!)

Savory Biscotti vs Traditional Biscotti

Traditional biscotti are often sweet and include:

Wheat flour
Whole almonds
Sugar or monk fruit sweetener
Vanilla extract or almond extract

Savory biscotti skip all of that.

Instead, they shine because of:

Parmesan cheese
Garlic powder
Black pepper
Herbs

They’re meant to complement savory foods, not dessert.

Perfect for Soup, Snacks, and Entertaining

I originally created this recipe to serve alongside my new keto Italian Stracciatella soup, but can be enjoyed with any soup you like, especially brothy soups like:

French onion chicken soup- my new recipe will be coming soon!
Keto cream of chicken soup

These biscotti hold up beautifully when dipped and don’t fall apart like many low-carb crackers.

They’re also perfect for:

A charcuterie platter
Holiday entertaining
Small bites before dinner
Crunchy things when you want something salty

Equipment You’ll Need

Nothing fancy — no electric mixer required. Most likely you already have these items in your kitchen.

Large bowl
Mixing bowl
Baking tray
Parchment paper
Serrated knife
Cutting board
Wire rack (optional, for cooling)

Storage and Texture Tips

To maintain the crunchy texture:

Store biscotti in a glass airtight container or wrapped in aluminum foil
Keep at room temperature
Avoid refrigerating (adds moisture)

If they soften:

Reheat uncovered in a 325°F oven for 7–10 minutes
Cool completely before serving

This restores the crispness every time.

Low-Carb Lifestyle Friendly

These biscotti fit beautifully into a low-carb lifestyle because they:

Are filling without being heavy
Pair well with protein-rich meals
Don’t trigger cravings the way sweet snacks can

They’re proof that you don’t need sugar substitutes or sweet flavors to enjoy baked goods on a keto diet.

Great for the Holiday Season (and Beyond)

During the holiday season, it’s easy to feel like low-carb eating has to pause. Recipes like this remind us that:

Crunchy snacks don’t have to be off-plan
Homemade biscotti can be savory and still just as delicious
You can enjoy festive foods without compromising your health goals

Whether you serve these for the first time or make them part of your regular rotation, they’re a recipe I think you’ll come back to again and again, at least for us, these are on the weekly menu.

Why You’ll Love This Recipe

Naturally low carb
No almond flour or coconut flour
No sugar substitute
Crunchy texture that lasts
Perfect for soup or snacking
Elegant enough for entertaining

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

Gluten Free Low Carb Keto Savory Parmesan Biscotti

These low-carb savory biscotti prove that homemade biscotti don’t have to be sweet to be satisfying, and that crunchy snacks absolutely have a place in a keto-friendly kitchen. If you’re looking for something different, something elegant, and something that actually works — this is it.

Prep Time 10

Cook Time 35

Servings biscotti

Calories 137kcal

Ingredients

1.75 cup sunflower seed flour
2 tsp baking powder
1 tsp dried parsley
1 tsp fresh thyme chopped or 1/2 tsp dried thyme
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp salt
1/4 tsp pepper
2 large eggs
1/2 cup shredded Gruyère cheese
1/2 cup grated Parmesan cheese

Instructions

Preheat oven to 350°F. Line a baking sheet with parchment paper.
In a large bowl, whisk together: Sunflower seed meal, Baking powder, Garlic powder, Onion powder, Thyme, Parsley, Black pepper, Salt.
Add wet ingredients: Eggs, Parmesan, Gruyère. Mix until a thick dough forms. The dough should hold together easily.
Transfer dough to the prepared baking sheet. Shape into a log about 10 inches long and 3 inches wide.
Bake for 20–22 minutes, until firm and lightly golden. Remove from oven and let cool 10 minutes.
Using a serrated knife, slice into ¾-inch thick biscotti.
Lay biscotti slices cut-side down on the baking sheet. Bake 12–15 minutes total, flipping halfway, until crisp and golden. Let cool completely — they crisp more as they cool.
Store in an aluminum foil or airtight container at room temperature for up to 2–3 days. Freeze up to 3 months.
To re-crisp: bake uncovered at 325°F for 7–10 minutes, then cool.

Notes

3 g net carbs

Midlife Macros™ Approved

Nutrition

The post Gluten Free Low Carb Keto Savory Parmesan Biscotti appeared first on Sugar-Free Mom.