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

Print

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 5 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

Serving: 1serving | Calories: 109kcal | Carbohydrates: 9g | Protein: 13g | Fat: 3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.03g | Trans Fat: 0.004g | Cholesterol: 4mg | Sodium: 149mg | Potassium: 205mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3IU | Calcium: 106mg | Iron: 1mg

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

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 

Print

Keto Italian Easter Cookies

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 36 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

Serving: 1cookie | Calories: 76kcal | Carbohydrates: 2g | Protein: 2g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 24mg | Sodium: 37mg | Potassium: 40mg | Fiber: 1g | Vitamin A: 105IU | Calcium: 35mg | Iron: 0.4mg

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

Keto Easter Eggs

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

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

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

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

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

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

Carbs in Reese’s Eggs

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

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

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

Carbs in Keto Peanut Butter Caramel Eggs

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

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

Can you swap the peanut butter?

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

Can I make these Easter eggs dairy free?

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

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

Low Carb Sweetener Guide

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

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

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

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

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

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

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

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

Why the Original Easter Egg Method Creates Better Layers

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

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

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

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

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

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

Which Method Should You Use?

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

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

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

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

Best Keto Peanut Butter Caramel Easter Eggs

Print

Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 hour hour 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 1 minute minute

Servings 12 Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

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

Peanut Butter Filling

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

Chocolate Coating

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

Instructions

Easter Eggs

Prepare Caramel

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

Prepare Peanut Butter Layer

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

Assembly

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

Standard Size Peanut Butter Cup Directions & Assembly

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

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

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

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

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

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

Easy Sugar Free Peppermint Patties

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

But good news.

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

They’re:

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

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

Keto Peppermint Patties

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

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

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

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

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

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

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

The Creamy Minty Filling

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

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

The result?

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

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

Sometimes presentation matters. 

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

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

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

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

Chocolate Coating Options

You can coat these in:

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

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

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

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

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

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

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

Dairy-Free or Paleo Version

To make paleo:

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

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

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

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

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

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

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

Husband & Family Review

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

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

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

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

 Other candy recipes you might like:

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

Sugar Free Peppermint Patties 

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Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

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

Chocolate Coating

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

Instructions

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

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

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

Video

Notes

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

This is the mold I purchased on Amazon. 

Nutrition

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

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

Sugar Free 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

1. Melt the butter and chocolate chips first.
2. Whisk peanut butter powder with the milk until thick and smooth.
3. Stir the peanut butter mixture into the melted chocolate.
4. 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

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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 hour hour

Total Time 1 hour hour

Servings 28 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

Serving: 1truffle | Calories: 74kcal | Carbohydrates: 3g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.2g | Trans Fat: 0.03g | Cholesterol: 2mg | Sodium: 24mg | Potassium: 0.2mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 25IU | Calcium: 0.2mg | Iron: 0.001mg

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

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

1. Once the zabaglione has finished cooking, let it cool slightly.
2. In a separate bowl, whisk the mascarpone until smooth.
3. Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
4. Gently fold the mascarpone mixture back into the remaining zabaglione.
5. 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?  

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Sugar Free Low Carb Keto Italian Lemon Zabaglione

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 3 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

Serving: 1serving | Calories: 135kcal | Carbohydrates: 3g | Protein: 5g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 367mg | Sodium: 18mg | Potassium: 71mg | Fiber: 0.05g | Sugar: 1g | Vitamin A: 491IU | Vitamin C: 6mg | Calcium: 47mg | Iron: 1mg

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

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.

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?

Gluten Free Low Carb Keto Savory Parmesan Biscotti

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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 minutes minutes

Cook Time 35 minutes minutes

Servings 12 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

Serving: 1biscotti | Calories: 137kcal | Carbohydrates: 5g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 4mg | Sodium: 122mg | Potassium: 78mg | Fiber: 2g | Sugar: 0.01g | Vitamin A: 38IU | Vitamin C: 0.04mg | Calcium: 67mg | Iron: 0.1mg

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

Italian Egg Drop Soup (Stracciatella alla Romana)

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

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

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

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

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

What Is Stracciatella alla Romana?

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

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

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

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

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

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

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

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

A Light Holiday Meal or Easy Weeknight Dinner

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

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

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

Why Escarole Works So Well in This Soup

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

Escarole:

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

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

The Importance of Gentle Simmering

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

Why?

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

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

Chicken Broth vs Chicken Stock vs Bone Broth

You’ll often see this soup made with:

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

All work well.

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

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

How to Turn This Into a More Hearty Soup

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

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

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

Why This Low Carb Stracciatella Soup Is Timeless

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

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

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

A Christmas Day Memory I’ll Never Forget

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

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

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

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

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

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

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

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

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

Storage Tips

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

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

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

Low Carb Keto Italian Stracciatella Egg Drop Soup

Print

Low Carb Keto Italian Stracciatella Egg Drop Soup

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

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 8 servings

Calories 88kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

1 g net carbs per cup

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

Midlife Macros™ Approved

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

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

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

Nutrition

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

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

This blog post was first shared in 2012 and updated in December 2025!

New Year’s Eve is almost here—and for many of us, it’s a great time to celebrate, reflect, and enjoy the people we love. It’s also a time of year filled with finger foods, sugary drinks, late nights, and the “I’ll start fresh tomorrow” mindset.

But here’s the truth I’ve learned over the years—both personally and through coaching thousands of women:

You don’t need to choose between enjoying the celebration and protecting your overall health.

There is no perfect time to be “on” or “off” a healthy lifestyle. The healthiest way forward is learning how to make small changes, take small steps, and practice healthy habits that support your body—even during celebrations.

That’s exactly what these tips are about.

These are not rules. They’re simple tips to help you enjoy your New Year’s Eve celebration, protect your mental health, support your physical health, and head into the coming year feeling confident—not defeated.

And this year, I’m also weaving in my 1-1-1 Method from my book Good, Better, Best—a simple way to stay grounded at any party without tracking, stress, or guilt.

1. Start New Year’s Eve Day with Intention

One of the best ways to enjoy a party later is to take care of yourself earlier.

Start your day with:

• Plenty of water
• A protein-rich breakfast or green smoothie
• Some form of physical activity—even low-impact exercises like walking or stretching
• A few minutes of sunshine or fresh air

This supports cardiovascular health, improves sleep quality later that night, and helps regulate blood sugar so you’re not arriving at the party ravenous.

This isn’t about restriction—it’s about giving your body what it needs so you feel grounded and energized.

2. Use the 1-1-1 Method for Appetizers

This is where most people get stuck.

Appetizers are designed for grazing, and grazing is exactly what leads to weight gain and loss of awareness.

Instead:

• Take 1 plate
• Put 1 serving of each appetizer you want
• Eat for 30–60 minutes, then stop

Once your plate is done, you’re done.

Then walk away from food and do something else. This is how you shut down the toddler brain that keeps asking, “Can I have more?”

3. Always Sit or Stand Still When Eating

Mindless eating happens when food is paired with distraction.

Make it a rule:

• No eating while hovering over the table
• No constant picking while chatting

This single habit improves portion control, digestion, and awareness — a simple way to support a healthy weight.

 4. Be Picky—Your Body Deserves Better

This tip has stood the test of time for a reason.

If it’s not delicious… skip it.

There’s no need to waste calories, energy, or digestion on “so-so” snacks. Being selective helps you enjoy food more and prevents overeating later.

This mindset is a cornerstone of a healthier lifestyle and helps reduce the cycle of guilt and overindulgence.

5. Be Selective With Your Choices

Be picky.

If it’s not delicious, it’s not worth it.

This protects your enjoyment, your digestion, and your mindset — and it helps you feel satisfied with less food, not more.

6. Repeat the 1-1-1 Method for the Main Meal

When it’s time for the entrée:

• One plate
• One serving
• One eating window

No seconds. No hovering. No “just a bite.”

This structure is incredibly effective for blood sugar control, digestion, and stress management.

7. Watch Sugary Drinks & Alcohol

Sugary drinks and excess alcohol are often the biggest drivers of:

• Overeating
• Poor sleep quality
• Increased cravings

Alternate drinks with water or a non-alcoholic beverage to stay hydrated and grounded.

8. Keep Food Out of Reach Once You’re Done

Environment matters.

Once your plate is finished, physically move away from the food area. Distance reduces temptation and supports mindful choices without willpower.

9. Bring a Healthy Dish You Love

Bringing a dish ensures there’s something that aligns with your low carb diet and helps you feel confident using my 1-1-1 method from my new book Good Better Best.

Whole foods, lean proteins, and simple ingredients go a long way here.

10. Use the 1-1-1 Method for Dessert Too

Dessert is not the problem — endless dessert is.

Choose:

• One low carb dessert (best to bring your own favorite to share)
• One serving
• One time period

Enjoy it fully, then move on.

This helps prevent the “sugar spiral” that can last all night.

Remember: One Night Does Not Define Your Health

There is always another meal.

There is always a next day.

There is always another opportunity to care for your body.

Healthy living is built on small steps, not all-or-nothing thinking.

Your 1-1-1 Method is powerful because it:

• Creates boundaries without restriction
• Stops grazing
• Calms the toddler brain
• Supports consistency during social events

My new book Good Better Best goes into calming that toddler brain in you and getting back into the drivers seat for your health.

There’s also a QR code in the book with free access to my Toddler Brain Workshop. I hope these helpful tips provide you plenty of ways to have sustainable lifestyle changes and to create your healthiest year ahead! Happy New Year!

The post 10 Healthy Wellness Tips for a New Year’s Eve Party appeared first on Sugar-Free Mom.

High-Protein Cottage Cheese Cinnamon Rolls (Low Carb & Keto Friendly)

Cinnamon rolls are one of those recipes I will never stop experimenting with.

They’re comforting, nostalgic, and always feel like a special treat. Over the years, my keto low-carb cinnamon rolls made with fathead dough have been one of the most popular recipes on SugarFreeMom.com — and for good reason. They’re rich, soft, and incredibly satisfying.

But as I’ve moved into midlife, my focus around food has shifted.

I don’t just want low carb anymore.

I want more protein, better blood sugar balance, and recipes that help me feel satisfied without relying on massive amounts of cheese or extremely high fat.

That’s exactly why these Cottage Cheese Cinnamon Rolls exist and frankly the best cinnamon rolls that are high in protein and totally delicious.

Why I Created a High-Protein Cinnamon Roll Dough

My original fathead dough keto cinnamon roll recipe is sliced into 12 rolls and provide about 6 grams of protein and 19 grams of fat per roll. They use mozzarella cheese and cream cheese to create that classic stretchy, chewy dough — and they are absolutely delicious.

But many women, especially in midlife, tell me:

• They don’t feel great eating large amounts of cheese
• Very high-fat meals don’t always keep them full
• They want more protein per serving
• They’re looking for better balance, not just keto macros

I felt the same way.

So I set out to create a low carb cinnamon rolls dough that:

• Does not rely on mozzarella cheese
• Uses cottage cheese instead
• Provides significantly more protein
• Still delivers a soft, comforting cinnamon roll texture
• Fits into a low-carb or ketogenic diet
• Feels better for a midlife body

After many rounds of testing (and yes — plenty of trial and error), this version finally delivered the texture, flavor, and macros I was looking for.

How These Cinnamon Rolls Are Different from Fathead Dough

These are not just a minor variation — they are a different approach to cinnamon rolls.

Fathead Dough Cinnamon Rolls

• Made with mozzarella cheese and cream cheese
• Very cheese-forward
• Higher fat, lower protein
• About 6 grams of protein per roll
• About 19 grams of fat per roll
• Sliced into 12 rolls

Cottage Cheese Cinnamon Rolls (This Recipe)

• Made with cottage cheese, not mozzarella
• Higher protein using protein powder
• Uses sunflower seed meal and coconut flour
• Similar fat per roll, but much more protein
• Sliced into 8 rolls
• About 15 grams of protein per roll
• About 20 grams of fat per roll

These rolls are larger and more filling, but the fat content is very comparable to fathead dough — the big difference is the protein increase. All nutritional information is at the bottom of this page on the printable recipe card. 

Why This Recipe Makes 8 Rolls

This dough is more substantial and protein-dense than fathead dough, which is why I slice the batch into 8 rolls instead of 12.

I tested multiple portion sizes, and cutting them into 8 rolls:

• Preserves the soft cinnamon roll texture
• Keeps the swirl intact
• Makes each roll feel satisfying and substantial
• Delivers 15 grams of protein per roll
• Keeps fat similar to fathead dough, not higher

While these rolls are larger, they’re also more filling — and for me, that’s a win in midlife.

Yes, This Dough Is Sticky — and That’s Normal

I want to be very honest here, because honesty builds trust.

This cinnamon roll dough is sticky.

That is intentional and unavoidable when you’re working with:

• Cottage cheese
• Protein powder
• Coconut flour
• A low-carb, gluten-free dough

This is not bread flour.

This is not all purpose flour.

This is not traditional cinnamon roll dough.

Because of that, this dough requires:

• Rolling between parchment paper
• A little patience
• Lightly wetting your fingers if needed
• Gentle handling

I tested this recipe many times — adjusting coconut flour, sunflower seed flour, butter, protein powder, and even xanthan gum — until I found the sweet spot where the dough:

• Rolls without cracking
• Holds together
• Bakes beautifully
• Has the best texture

Once baked, the result is:

• Soft cinnamon rolls
• A tender cinnamon swirl
• Golden brown tops
• Incredible flavor

The process is slightly different, but the payoff is worth it.

Why Cottage Cheese Works So Well in Cinnamon Rolls

Cottage cheese is having a moment — and for good reason.

It’s:

• Naturally high in protein
• Lower in fat than mozzarella cheese
• Supportive of blood sugar balance
• Great for low-carb cinnamon rolls
• Easy to blend smooth in a food processor

Using cottage cheese instead of mozzarella cheese means:

• Less heavy, cheesy flavor
• A more bread-like interior
• More protein without dramatically increasing fat
• Better digestion for many people

This makes these cinnamon rolls especially appealing if:

• You don’t want to eat large amounts of cheese
• You enjoy cottage cheese bread-style recipes
• You’re focused on protein in midlife
• You want a low-carb cinnamon roll that feels better in your body

Why Protein Matters More in Midlife

As women age, protein becomes even more important.

Higher protein supports:

• Muscle maintenance
• Satiety
• Blood sugar balance
• Fewer cravings later in the day

That’s why I love that these cinnamon rolls provide:

• 15 grams of protein per roll
• Low net carbs
• Similar fat to fathead dough
• A more balanced macro profile

These aren’t just a treat — they can fit into a protein-forward breakfast or a balanced meal.

Ingredient & Dietary Notes

These cinnamon rolls:

• Are low carb and keto friendly
• Are gluten free
• Do not use wheat flour, bread flour, or all-purpose flour
• Work for a ketogenic or low-carb diet

They use:

• Sunflower seed meal (nut-free) or use almond flour
• Coconut flour for structure
• Protein powder to boost protein
• Xanthan gum to hold the dough together
• A powdered sweetener for the cinnamon mixture

Storage, Reheating & Best Results

For best results:

• Store cinnamon rolls in an airtight container
• Keep refrigerated for freshness
• Reheat gently in the microwave or oven

The texture stays soft, and the cinnamon flavor actually gets better the next day.

I will always love my fathead dough cinnamon rolls — they’re a fantastic keto recipe and still deserve their place on this site.

But these High-Protein Cottage Cheese Cinnamon Rolls reflect where I am now — in midlife, prioritizing protein, balance, and how food makes me feel.

If you’ve been looking for:

• Soft cinnamon rolls
• A low-carb cinnamon roll recipe
• A cottage cheese cinnamon roll dough
• Higher grams of protein
• A new way to enjoy a classic comfort food

This recipe is for you. And if your dough feels sticky at first — trust the process.

A little patience goes a long way.

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?

The “Lazy” Cottage Cheese Cinnamon Roll Method (No Rolling Required)

Sometimes the best recipe improvements come directly from readers.

One of my readers, Aubrey, sent me an email message saying she loved the flavor of these High-Protein Cottage Cheese Cinnamon Rolls, but didn’t love rolling out the dough.

And honestly… I get it.

Because this dough is made with cottage cheese, protein powder, coconut flour, and sunflower seed flour, it’s naturally a bit sticky. That’s completely normal for gluten-free, low-carb doughs like this one, but it can make rolling and slicing traditional cinnamon rolls a little more work. 

So Aubrey suggested something brilliant. Skip the rolling entirely. She spread it into an baking dish and it looked like coffee cake. Here’s her photo below.

I tested it the very next day and it worked beautifully. I decided to scoop the dough into mounds to look more like cinnamon rolls or monkey bread.

How to Make These “Lazy” Cinnamon Rolls

Instead of rolling the dough into a log and slicing it into 8 rolls like the original recipe, here’s what you do:

1. Prepare the dough and filling exactly as written in the original recipe.
2. Use a large cookie scoop to portion the dough.
3. Scoop 16 mounds of dough (this equals the same dough amount as the 8 original rolls).
4. Place them into a parchment lined 8-inch round cake pan.
5. Drizzle the cinnamon filling between and over the scoops.
6. Bake using the same temperature and baking time as the original recipe.

When they bake, the dough spreads slightly and the pieces puff together just like pull-apart cinnamon rolls.

The result?

Think of it like cinnamon roll pull-apart muffin bites -soft, gooey, and still packed with protein.

Why This Method Works

Even though we skipped the rolling step, the dough still contains the same ingredients that give these rolls their soft texture and protein boost:

• Cottage cheese for moisture and protein
• Coconut flour and sunflower seed flour for structure
• Protein powder to boost protein per serving
• Butter and cinnamon for that classic cinnamon roll flavor 

Because everything is the same, the macros and flavor stay nearly identical.

You just skip the stickiest step.

When to Use This Shortcut

This lazy method is perfect if:

• You don’t want to roll sticky dough
• You’re short on time
• You want quick cinnamon roll bites instead of large rolls
• You’re baking with kids
• Or you simply want an easier way to make these

Honestly, I may start making them this way more often myself.

So thank you Aubrey for the idea!

Sometimes the best recipe improvements come straight from this amazing community.

High Protein Best Keto Cinnamon Rolls

Print

Best Keto High Protein Cottage Cheese Cinnamon Rolls

Prep Time 30 minutes minutes

Cook Time 25 minutes minutes

Servings 8 rolls

Calories 274kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Dough

• 2/3 cup 2% cottage cheese ( my cottage cheese recipe is good to make if you have lactose intolerance) full-fat cottage cheese could also be used
• 2 large eggs
• 1 tbsp butter softened
• 1/2 tsp vanilla extract
• 1 tsp vanilla stevia
• 1.5 cups sunflower seed flour or almond flour
• 1/4 cup coconut flour
• 1/4 cup unflavored whey protein
• 1/4 cup granulated allulose
• 2 teaspoons baking powder
• 1/2 tsp xanthan gum
• 1/4 tsp salt

Filling

• 3 tbsp butter softened
• 2 tbsp Monk fruit Allulose brown sugar sweetener
• 2 tsp ground cinnamon
• pinch salt

Glaze

• 2 ounces cream cheese
• 1/2-1 tsp vanilla stevia or to taste

Instructions

• Preheat oven to 350°F (175°C). Line an 8-inch baking dish with parchment paper or grease well. Set aside.
• Add the cottage cheese, eggs, butter, and vanilla extract to a food processor. Blend until completely smooth and creamy, stopping to scrape down the sides as needed.
•  Add the sunflower seed meal, coconut flour, protein powder, baking powder, xanthan gum, salt, and powdered sweetener to the food processor and Mix until a soft, slightly sticky dough forms.

  Let the dough rest for 5–10 minutes. This allows the coconut flour and protein powder to fully absorb moisture and will make the dough easier to handle.

  The dough will be sticky — this is normal.
• Place the dough between two sheets of parchment paper. Lightly dust the bottom parchment with a small amount of coconut flour if needed. Roll the dough into a large rectangle, about ¼-inch thick (approximately 9 x 12 inches). 

  If the dough sticks, lightly wet your fingers or dust the parchment with a pinch of coconut flour.
• Spread the prepared cinnamon filling evenly over the rolled dough, leaving a small border along one long edge. Using the parchment paper to help lift, slowly and carefully roll the dough into a log, starting from the long edge. Wet fingers to help dough separate from the parchment.
• Use a sharp knife to slice the log into 8 even rolls. Place the cinnamon rolls cut-side up into the prepared baking dish.
• Bake for 22–25 minutes, or until the tops are lightly golden and the rolls are set. Allow the rolls to cool for 5–10 minutes before adding any glaze. Serve warm and enjoy.

Notes

This recipe is based on 8 rolls.

Midlife Macros™ Approved

Lazy method for cinnamon roll instructions are above this recipe card. However you will make 16 mounds instead of 8 rolls so you can enjoy 2 for the same nutritional information or enjoy 1 but cut nutrition info in half. 

Nutrition

Serving: 1roll with glaze | Calories: 274kcal | Carbohydrates: 9g | Protein: 15g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 23mg | Sodium: 322mg | Potassium: 131mg | Fiber: 5g | Sugar: 1g | Vitamin A: 279IU | Vitamin C: 0.02mg | Calcium: 69mg | Iron: 0.2mg

The post Best Keto High Protein Cottage Cheese Cinnamon Rolls appeared first on Sugar-Free Mom.

Sparkling Sugar Free Champagne Cupcakes

It’s the day after Christmas and I’m sure with all the feasting and indulging, desserts may be the last thing on your mind. But we all know that the holidays aren’t officially over until New Year’s Day!

Whatever your plan for New Year’s Eve, this keto champagne cupcake recipe is the one you need to make for any special occasion, but especially to ring in the new year!

Making recipes without sugar, gluten and low carb is always challenging, but it’s something I am committed to doing in my own life and for my family.

For me personally it’s a way to keep sugar and carb cravings away when I abstain from all forms of refined sugars. I’ve just found it to be a better way for me to live a life of food freedom rather than moderating sugar and dealing with constant cravings and weight gain. 

The first time I made it through a holiday without giving in to everything was in 2006. I haven’t gone back to white refined sugar since and I’ve been gluten free since 2012.

I feel amazing and I maintain my weight without struggle. If you need some support going sugar free, my 5 day sugar detox challenge and/or my Sugar Free Fresh Start course can help!

Carbs in Champagne

According to Cronometer, the app I use, 4 ounces of Prosecco, Sparkling wine, has 2.9 grams of carbs and 83 calories. So it is definitely keto friendly and can be enjoyed. 

For our keto sparkling champagne cupcakes, we use 3 ounces for the whole recipe with 12 cupcakes. Each cupcake, not including the buttercream frosting, has 4 grams of total carbs or 2 grams net carbs.

Keto Vanilla Cupcakes

This recipe can easily be adapted from cupcakes to just a vanilla cake or champagne cake if you prefer. You can leave out the champagne and use unsweetened vanilla almond milk or another non-dairy milk in its place. 

I had visions of this festive dessert in my head for weeks before even Christmas came! There’s certainly no shame or guilt in ending the year with a perfect treat like these luscious, keto sparkling bubbly champagne cupcakes!

Keto Finger Foods

Obviously being that these do, in fact, have real champagne, I envisioned these cupcakes to be more for the adults than the children. I’ve added some notes below for substitutions if you are making these for kids.

I brought these to my hair salon for all the ladies working and they couldn’t believe they were sugar-free, low carb and gluten free! Always awesome when people who don’t normally eat sugar-free can’t tell the difference! 

Looking for some wonderful finger foods for your New Year’s Eve party? I’ve got a bunch! 

Chicken Bacon Bites

Pizza Rolls

Stuffed Mushrooms

Antipasto Skewers

Keto Swapping and Substitutions

Can I swap the Champagne?

Any kind of champagne will work in this recipe. I used Prosecco because we had it in the house. 

If you want to make this nonalcoholic, simply switch out the champagne for sparkling cider or even sparkling water will work.

You could leave any sparkling beverage or bubbly champagne and use heavy cream instead, but the alcohol bakes off when cooking the cupcakes in the oven. 

Can I Swap out the Sugar Free Sweeteners?

I combine two kinds of low carb sweeteners to help alleviate any aftertaste. I recommend sticking with a powdered low carb sweetener for this recipe.

If you don’t have liquid stevia or prefer not to use it and you don’t have Swerve, increase your choice of sugar free sweetener to at least a cup.

Here’s my Sweetener Guide and Conversion Chart to compare added sugar to low carb sweeteners.

Can I leave out the protein powder?

You do need the protein powder it helps make the texture more like traditional fluffy cupcakes and helps with it being less crumbly. You could sub egg white protein powder, but I haven’t tested it out to know how the texture would compare.

The hint of champagne gives these cupcakes a nice, light airy texture, but you really can’t taste the champagne flavor in them.

They are the perfect way to ring in the new year with family and friends! 

I hope you’re ending the year with the ones you love and may you have a fantastic year ahead of you!

Happy New Year!

More Keto Cupcakes

Chocolate Ganache Cupcakes

Chocolate Peanut Butter Stuffed Cupcakes

Carrot Cake Cupcakes

Banana Cream Pie Cupcakes

Keto Sugar Free Sparkling Champagne Cupcakes

Print

Low Carb Sugar-Free Sparkling Champagne Cupcakes

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 12 cupcakes

Calories 162kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 eggs
• 1/2 cup unsalted butter (room temperature) or coconut oil or vegan butter
• 1 tsp vanilla extract
• 1 tsp vanilla liquid stevia or see swaps above
• 1/3 cup champagne I used Prosecco
• 1 1/4 cup almond flour or sunflower seed flour
• 1/4 cup coconut flour
• 1/4 cup vanilla protein powder  or unflavored protein powder
• 1/2 cup Monk Fruit Allulose confectioners sweetener (sugar free powdered sugar)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• Sugar Free Vanilla Buttercream Frosting

Instructions

• Preheat the oven to 325 degrees F.
• Place the first 5 ingredients into a stand mixer with the paddle attachment and blend on medium speed or use a large mixing bowl and hand electric mixer, until well combined. Set aside.
• Whisk the remaining dry ingredients together in a medium bowl.
• Pour the dry into the wet ingredients in the bowl of a stand mixer or bowl with electric mixer and blend until smooth.
• Place cupcake liners into a 12 capacity muffin pan.
• Spray each cupcake liner with olive oil or coconut oil cooking spray.
• Divide cupcake batter, a little more than half way up for each muffin cup. 
• Bake for 20 minutes or until they bounce bake to the touch.
• Allow to cool completely before adding any creamy frosting using a piping bag or tool.
• Enjoy!
• Storage: Place cupcakes in an airtight container in the fridge for up to 3 days. 

Video

Notes

Nutrition Information on recipe card below does not include homemade buttercream frosting or cream cheese frosting if you prefer to use that. 

Net Carbs: 2g

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

Nutrition

Serving: 1cupcake | Calories: 162kcal | Carbohydrates: 4g | Protein: 4g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 48mg | Sodium: 181mg | Potassium: 58mg | Fiber: 2g | Sugar: 1g | Vitamin A: 276IU | Calcium: 45mg | Iron: 1mg

The post Sugar Free Low Carb Keto Sparkling Champagne Cupcakes appeared first on Sugar-Free Mom.

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

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

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

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

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

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

Why You’ll Love This Easy Cranberry Salsa

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

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

Here’s why it works so well:

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

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

How to Make Easy Low Carb Cranberry Salsa

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

Step-by-Step Summary of the Steps

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

That’s it.

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

Fresh Cranberries vs. Canned Version

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

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

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

Ingredient Notes & Flavor Options

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

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

Sweetener Options

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

You can also experiment with:

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

Citrus Flavor

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

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

Heat Level

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

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

Serving Ideas for Holiday Meals

This low-carb cranberry salsa is incredibly versatile.

Classic Option

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

Dairy-Free Option

Pair with low-carb meal platters

Serve on cucumber rounds

Holiday Spread

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

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

Storage Tips

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

Nutrition & Diet Notes

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

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

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

Can I make this ahead of time?

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

Can I use orange instead of lemon?

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

Is this like traditional cranberry sauce?

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

Can I add chia seeds?

You can, but I prefer the texture without them.

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

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

Low Carb Keto Cranberry Salsa

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Low Carb Cranberry Salsa

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

Prep Time 5 minutes minutes

Servings 12 @ 2 tbsp each

Calories 11kcal

Author Brenda Bennett |Sugar Free Mom

Ingredients

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

US Customary – Metric

Instructions

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

Video

Notes

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

Midlife Macros™ Approved! 

This recipe was first published in November 2018.

Nutrition

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

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

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

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

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

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

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

Why Cranberry Desserts Are a Great Way to Celebrate the Holidays

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

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

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

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

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

Tested, Tweaked, and Truly Perfect

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

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

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

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

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

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

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

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

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

Texture, Storage, and Serving Tips

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

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

When serving, I highly recommend:

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

Perfect for Keto Cranberry Lovers

If you love:

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

…this recipe deserves a spot in your rotation.

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

Optional Ingredient Notes & Swaps

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

Sugar Free Low Carb Keto Cranberry Crumb Bars

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Sugar Free Low Carb Keto Cranberry Crumb Bars Recipe

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

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

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Servings 12 bars

Calories 142kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Crust

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

Cranberry Filling

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

Instructions

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

Notes

3 g net carbs per serving

Midlife Macros™ Approved

Nutrition

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

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

Why You’ll Love This Keto Eggnog Cheesecake

If you love eggnog during the holiday season but don’t love the sugar crash that comes with traditional store-bought eggnog desserts, this no-bake sugar-free keto eggnog cheesecake is for you.

Even better? This version is lighter, higher in protein, and more midlife-macro friendly than traditional bake cheesecakes.

• No oven, no water bath, no cracking
• Made in a food processor or blender
• Lower fat than classic cheesecake
• Naturally gluten-free and low carb
• Perfect festive treat for holiday dinner or Christmas gatherings
• Clean slices that hold their shape beautifully

This is one of those best things to make when you want something impressive but easy.

Eggnog Flavor Without Traditional Store-Bought Eggnog

Traditional eggnog is loaded with:

• Brown sugar
• Heavy cream
• Corn syrup

Instead, this keto eggnog cheesecake recipe gets its flavor from:

• Vanilla extract
• Ground nutmeg
• Cinnamon
• Dark rum or rum extract

All the eggnog flavor, none of the sugar.

Crust Ingredients

Use your favorite low carb almond flour crust, or my no bake chocolate pie crust in the recipe card below.

You can also make this without a crust in a 8 or 9-inch pie pan or springform pan lined with parchment paper.

Important Step: Taste Before Adding Gelatin

Before adding the gelatin:

Taste the batter.

Cold desserts mute sweetness, so the batter should taste slightly sweeter than you want the finished cheesecake.

• If needed, add vanilla liquid stevia, blend again, and re-taste

This step ensures best results.

Toppings for a Festive Holiday Look

For the top of your cheesecake, try:

• Sugar Free whipped cream
• Sugared cranberries using granulated low carb sweetener
• A light dusting of nutmeg
• Rosemary sprigs (for garnish only)

This makes it a true festive treat that looks just as good as it tastes.

Storage Tips

• Store in an airtight container in the refrigerator up to 5 days
• Can be frozen (without whipped cream topping)
• Best texture when fully chilled overnight

Can this eggnog cheesecake be made without a crust?

Yes! This cheesecake sets up beautifully without a crust.

Simply pour the filling into a parchment-lined springform pan or pie dish and chill as directed. It becomes a great option if you want a lower-calorie or lighter holiday dessert.

Can I make mini cheesecakes?

Yes! Pour into mini cheesecake molds or jars and chill.

What can I use instead of gelatin?

Gelatin is what gives this no-bake cheesecake its clean slices, but if you don’t want to use it:

• You can substitute agar-agar, following package directions (note: texture will be slightly firmer)
• Or skip gelatin entirely and serve this as a cheesecake mousse or layered dessert in jars

Without gelatin, the cheesecake will be softer and spoonable rather than sliceable.

Can I swap the cottage cheese for something else?

Yes. If you prefer not to use cottage cheese, you can substitute:

• Full-fat ricotta cheese (very similar texture, slightly richer)
• Or Greek yogurt for a lighter version (expect a softer set)

Keep in mind that cottage cheese gives this cheesecake its higher protein and Midlife Macro–friendly balance, so swapping will slightly change the nutrition and texture.

Does this taste like cottage cheese?

No. Once blended smooth with cream cheese and spices, the cottage cheese becomes completely creamy and neutral — no cottage cheese flavor at all.

Can I make this ahead of time?

Absolutely. This cheesecake is actually best made the day before serving, giving it plenty of time to fully set and develop flavor.

Can I swap the sugar-free sweetened condensed milk for sugar-free eggnog?

You can, but it’s important to know that my recipe for sugar-free eggnog is much thinner than sugar-free sweetened condensed milk. The condensed milk adds both sweetness and thickness, which helps this no-bake cheesecake set up firmly.

If you replace it with eggnog, the cheesecake will be softer and more pudding-like unless you increase the gelatin slightly or reduce other liquids.

For best results and clean slices, I recommend sticking with the sweetened condensed milk. If you do use eggnog, consider serving it as a cheesecake mousse or dessert cups rather than a sliceable cheesecake.

This easy eggnog cheesecake recipe is proof that you don’t need traditional ingredients or a complicated process to create one of your favorite holiday desserts.

It’s creamy, festive, lower carb, and made with simple ingredients — a perfect keto dessert for the holiday spirit without sacrificing your goals.

If you try it, I’d love to hear what you think — this one is already a family favorite in our house.

No Bake Keto Eggnog Cheesecake

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Easy No Bake Sugar Free Keto Eggnog Cheesecake

Prep Time 20 minutes minutes

Servings 10 servings

Calories 241kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

No Bake Crust

• 1/3 cup unsweetened shredded coconut
• 1/3 cup coconut flour
• 1/4 cup Monk Fruit Allulose Confectioners
• 6 tbsp salted butter melted

No Bake Cheesecake

• 3/4 cup water
• 2 tsp gelatin
• 1.5 cups 2% cottage cheese
• 8 ounces low fat cream cheese room temperature
• 1/2 cup my recipe sugar free sweetened condensed milk
• 2 tsp vanilla extract
• 1 tbsp dark rum or 1 teaspoon rum extract
• 1 tsp vanilla liquid stevia or monk fruit liquid
• 1 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• pinch salt

Toppings

• Sugar Free Whipped Cream, Fresh Cranberries, Fresh Rosemary Twigs

Instructions

No Bake Crust

• Grease an 8 inch spring form pan. Set aside.
• Place all the crust ingredients into a large mixing bowl or food processor and process to combine. Spread crust batter into the bottom of the spring form pan and pat down until it's level. Set in fridge.

No Bake Cheesecake

• Boil the water then add the gelatin and stir until dissolved. Set aside to cool.
• Add the cream cheese and cottage cheese to a food processor or a large bowl using an electric mixer, blend together. Pour in the sugar free condensed milk, sweeteners, spices and blend until combined. Taste and adjust sweetener if needed.
• Drizzle in the cooled gelatin and blend until incorporated. Set aside.

Assemble

• Spread the cheesecake batter onto the crust, cover with plastic wrap and refrigerate 6-8 hours or overnight.
• Remove the spring form when you are ready to decorate with topping.

Topping

• Place the fresh cranberries in a small bowl and stir to coat with sweetener. Set aside.
• Place the heavy whipping cream in a stand mixer with the vanilla stevia or sweetener of choice and using the whisk attachment, whip until stiff peaks.

  Place into a pastry bag with the star tip or piping tool and cover the edges of the cheesecake with whipped cream adding cranberries and fresh rosemary twigs around edges.

Storage

• Place in the fridge until ready to serve for up to 5 days.

Notes

This cheesecake makes 10 servings. 

One slice has 5 g net carbs. 

If you decide to make this without the crust, the nutrition info will change to: 145 calories, 4g total carbs, 7g protein, 11g fat, 0.1g fiber, so net carbs will be 3.9g.

 

Nutrition

Serving: 1slice | Calories: 241kcal | Carbohydrates: 7g | Protein: 9g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 32mg | Sodium: 335mg | Potassium: 106mg | Fiber: 2g | Sugar: 3g | Vitamin A: 350IU | Vitamin C: 0.1mg | Calcium: 59mg | Iron: 0.2mg

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

No Bake Sugar Free Keto Cranberry Cheesecake Pie

This delicious dessert is a no bake, low carb, keto cranberry cheesecake pie made with a creamy cheesecake filling and a vibrant tangy cranberry sauce created from fresh cranberries.

A homemade whole berry cranberry sauce is swirled into a luscious cream cheese mixture, creating a beautiful festive cranberry pie recipe that’s perfect for the holiday season or any special occasion.

This low carb cheesecake has incredible delicious flavor, requires no oven or water bath, and sets beautifully with just a slight jiggle once chilled.

Each slice contains just 6 grams of net carbs, making it ideal for anyone following low-carb recipes, a keto diet, or simply looking to reduce grams of carbohydrates while enjoying a truly delicious dessert. Printable recipe card with all nutritional information is at the bottom of the page. 

Sugar Free Cranberry Sauce (Keto-Friendly)

Even if you’re not usually a fan of homemade cranberry sauce, this keto cranberry filling recipe is a game changer.

Made with fresh cranberries, lemon juice or orange zest, and a low carb sweetener like Lakanto monk fruit, this sauce comes together quickly on the stovetop and tastes far better than store-bought versions made with regular sugar.

Low carb berries that work well on the keto diet include blackberries, strawberries, raspberries, and blueberries, so feel free to swap those in if you prefer.

The cranberry mixture is especially festive, but this easy recipe is versatile enough to enjoy year-round.

If you already have leftover cranberry sauce, you can absolutely use that here—but making this tangy cranberry sauce from scratch takes just minutes and avoids unnecessary sugar substitutes that may spike blood sugar.

Low Carb Pie Crust Options

​This creamy cranberry pie can be made with or without a pie crust, depending on your preference.

The recipe includes a simple no bake pie crust made in a food processor using sunflower seeds, unsweetened shredded coconut, and coconut flour for structure.

When time allows, you can also bake the crust for extra firmness. I simply press the crust into the pan with my fingers—no rolling pin needed—and line with parchment paper if desired.

All options pair beautifully with this light cheesecake filling.

No Bake Chocolate Coconut Flour Pie Crust

No Bake Pie Crust from my Peppermint cheesecake pie (no coconut) 

Baked Chocolate Pie Crust (no coconut)

Baked Pie Crust with sesame and sunflower flour

Baked Almond Flour Pie crust from my Pecan Pie recipe

Low-Carb Sweetener Options

For this recipe, I use a combination of Monk Fruit Allulose, liquid monk fruit, and vanilla extract to balance sweetness and eliminate aftertaste.

Using more than one sugar substitute helps create a smoother, more traditional cheesecake flavor.

Since this is a no bake cheesecake recipe with no eggs, feel free to taste the cream cheese mixture as you go. Always start with less sweetener and adjust—remember, you can add more, but you can’t take it away.

If you’re new to low carb sweeteners, preferences vary widely. Trying different options is key before deciding whether you enjoy keto cheesecake recipes. For help, refer to my Sweetener Guide & Conversion Chart.

​Can I use coconut sugar or Regular Sugar?

Coconut sugar, organic cane sugar, and other forms of regular sugar are still sugar and will spike blood sugar levels. If you’re following a low carb cheesecake or keto diet, these are not recommended.

Reducing refined sugar helps curb cravings and supports long-term success, especially if you’re working toward improved long-term health. Eliminating white sugar, cane sugar, and all forms of sugar will help you achieve that goal. 

More Keto Holiday Dessert Recipes

Pumpkin Pie

Pecan Pie

No Bake Pecan Cream Pie 

White chocolate Fudge

Pecan Crumble Brownies

Peppermint Fudge

Why You’ll Love This Keto Cranberry Cheesecake Pie

• No baking required
• Smooth, creamy filling
• Festive cranberry topping
• Easy to make ahead
• Just 6 grams of net carbs per slice
• Perfect for holidays or special occasions

This sugar-free keto cranberry cheesecake pie is proof that low-carb meals and desserts can still feel indulgent, celebratory, and satisfying.

​Low Carb Keto Sugar Free Cranberry Cream Pie

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Sugar Free Keto Cranberry Cheesecake Pie Recipe

Prep Time 20 minutes minutes

Servings 12 servings

Calories 362kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Pie Crust

• 1 cup sunflower seeds
• 1 cup unsweetened shredded coconut
• 1/3 cup Monk Fruit Allulose confectioners
• 1/4 cup unsalted butter softened or coconut oil

Sugar Free Cranberry Sauce

• 8 ounces fresh cranberries or frozen
• 1/3 cup Allulose confectioners
• 3/4 cup water
• 1 tsp orange zest
• 1 tsp orange liquid stevia or berry or vanilla stevia

Cheesecake Filling

• 1 cup heavy cream
• 1 tsp vanilla liquid stevia
• 1 tsp vanilla extract
• 16 ounces cream cheese softened
• 1/2 cup Monk Fruit Allulose confectioners
• 2 tbsp water
• 1 scoop gelatin powder

Optional Decorations

• 1/2 cup fresh cranberries
• 1/2 cup Allulose liquid or Lakanto maple syrup
• 1/2 cup Monk fruit granulated

Instructions

No Bake Pie Crust

• All all ingredients into a food processor and process until well blended.
• Press into a 9 inch greased pie pan. Set aside.

Cranberry Sauce

• Combine cranberries, water,  Swerve, orange zest to a sauce pan.
• Boil over medium heat, stir frequently, mash cranberries if needed, for about 15 minutes.
• Remove from heat and add stevia.
• Cool slightly then taste and adjust sweetener. Set aside or chill in fridge while you make the cheesecake filling.

No Bake Cheesecake Filling

• In a large mixing bowl combine the heavy whipping cream with vanilla stevia and vanilla extract. Beat with an electric mixer or stand mixer until stiff peaks form.
• In another bowl, combine the room temperature cream cheese with Swerve confectioners. Beat until smooth and creamy.
• Place the water and gelatin into a small microwavable bowl and cook 1 minute. Mix until completely dissolved. Set aside to cool slightly.
• Fold the whipped cream into the cream cheese mixture and stir together until combined.
• Add 3/4 of the room temperature or chilled cranberry sauce to the cheesecake mixture and swirl or mix until combined. Drizzle the cooled gelatin into the filling and spread into your pie crust.
• Use the remaining low-carb cranberry sauce to add to the center of the top of the cheesecake layer.
• Add optional "sugared" cranberries to decorate if using. Cover pie plate with plastic wrap and refrigerate for 2-3 hours or overnight.
• Storage: place leftover pieces in an airtight container and refrigerate for up 5 days.

Optional decorations

• Toss the cranberries in a small bowl with liquid Allulose until all are coated.
• In another shallow medium bowl add the monk fruit. Toss a few cranberries at a time in the granulated sweetener until coated all around.
• Decorate the edges of the pie with "sugared" cranberries and sugar free whipped cream if desired.

Notes

Net Carbs: 6g

If you use my Easy Keto Pie Crust which needs baking, bake and cool completely before filling. This pie crust will also add 2 carbs per serving. 

This recipe was first published in December 2023.

Nutrition

Serving: 1slice | Calories: 362kcal | Carbohydrates: 9g | Protein: 6g | Fat: 34g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.2g | Cholesterol: 48mg | Sodium: 156mg | Potassium: 181mg | Fiber: 3g | Sugar: 3g | Vitamin A: 643IU | Vitamin C: 3mg | Calcium: 51mg | Iron: 1mg

The post Sugar Free Low Carb Keto Cranberry Cheesecake Pie Recipe appeared first on Sugar-Free Mom.