Carbs in Traditional Pina Colada

I’ve always loved tropical island coconut flavors, which reminds me of lounging somewhere with palm trees swaying and a cool drink in hand.

Enter Piña Coladas, a classic Caribbean cocktail that’s all about blending pineapple, coconut, and rum into a creamy, dreamy sipper.

But if you’re abstaining from alcohol and on a keto diet or just trying to avoid sugar, the traditional version can be a no-go because of all that sweet pineapple juice, and simple syrup. 

The pina colada has roots all the way back to Puerto Rico in the 1950s, where it quickly became a party staple thanks to its refreshing, tropical flavors packed into one glass. It’s like sunshine in a cup, but honestly, the sugar content kinda steals the spotlight for folks watching their carbs or avoiding alcohol.

Regular Pina Coladas have about 10.5 grams of carbs in an 8 ounce serving size, according to the app Cronometer.

While that might work for some people on a low carb diet, many on a keto diet who only consume 20 total carbs a day, this would be half of their carbs. Not ideal and definitely not a weekly drink recipe you’d want to indulge in too often. 

So, I set out to recreate that classic frozen pina colada feel without the sugar or booze, making this creamy drink, keto-friendly and just as enjoyable. 

The result? A delicious coconut flavor mocktail that’s creamy, refreshing, and perfect for those lazy afternoons or whenever you want to feel like you’re on vacation—no sugar crash required. 

Best Virgin Piña Colada Recipe

This virgin Piña Colada mocktail recipe swaps out the usual sugary pineapple juice and added sugars for a blend of fresh flavors and keto-approved sweeteners, so you can indulge without worrying about your carb count.

It’s a delicious way to enjoy the tropical vibe guilt-free.

Frozen and refreshing. The icy, slushy texture is what makes our healthy pina colada mocktail feel like a mini escape, and this version nails that with a smooth, frozen blend that’s perfect to sip on hot days or whenever you need a refreshing pick-me-up.

Simple and quick to make. No complicated ingredients or long prep times here—just a few staples, a blender, and you’re good to go. It’s a no-fuss recipe that delivers an impressive tropical drink every time.

Key Ingredients and Substitutions

​Coconut Milk
This is the creamy base that gives the Keto Pina colada its rich, tropical mouthfeel without the carbs found in traditional cream or sugary coconut creamers. If you need a substitute, full-fat canned coconut cream works great but might be a bit thicker.

Pineapple Flavor
Since fresh pineapple has natural sugars, this recipe uses a sugar-free pineapple flavor extract or use a very small amount of fresh pineapple juice from pineapple slices just to nudge the flavor without blowing your carb count.

If you want to go super low-carb, adding crushed ice and a little lemon juice can help mimic that tang.

Low Carb Sweetener
The keto-friendly sweeteners I use, coconut liquid stevia or monk fruit liquid sweetener pull double duty—they sweeten the drink without the sugar guilt and don’t spike blood glucose levels.

Feel free to adjust the amount depending on how sweet you like your mocktail.

Ice
Lots of ice is what gives this drink that frozen texture, turning it into a slushy delight. Use regular ice cubes or even crushed ice if you prefer a faster blend. If you’re not making a frozen virgin pina colada recipe just skip the ice altogether. 

Lime Juice
A splash of lime adds brightness and balances the creamy coconut and sweet pineapple notes. Fresh lime juice is best, but bottled will do in a pinch.

Pro Chef Tips for Best Results

​#1 Use full-fat coconut milk for creaminess
Choosing full-fat canned coconut milk ensures your frozen mocktail has that luscious, rich texture without needing extra cream or thickeners.

Light coconut milk just won’t give you the same silky mouthfeel and tends to be too watery.

#2 Blend the ice in stages
To avoid overworking your blender and ending up with a slushy mess instead of a smooth frozen drink, add the ice gradually.

Pulse a few times, check the texture, then blend again until you hit that perfect thick, frozen consistency.

#3 Adjust sweetness after blending
Everyone’s taste buds are different, so start with less sweetener and add more after blending. It’s much easier to sweeten up a drink than to try to fix an overly sweet one.

#4 Chill your glass first
Pop your serving glass in the freezer for a while before pouring the mocktail—it helps keep the drink colder and more refreshing longer, making every sip feel like a mini beach summer vacation.

#5 Use fresh lime juice
Fresh lime juice is optional but really perks up the flavor and adds a natural zing that balances the sweetness without overpowering the tropical notes. Bottled lime juice is okay, but fresh wins every time for that crispness.

Recipe Variations

​Add a splash of rum extract
If you want the flavor of a classic pina colada cocktail without alcohol, a few drops of rum extract amp up the authenticity without messing with keto rules.

Use frozen pineapple chunks sparingly
For a bit more extra pineapple flavor, toss in a tiny handful of frozen pineapple chunks, but keep it minimal.

Swap almond milk for the coconut milk
If you prefer a lighter texture, unsweetened almond milk can work, though you will lose some of that rich, creamy mouthfeel.

Make it a Pina colada smoothie
Add a scoop of vanilla keto protein powder for a tropical breakfast twist that’s both filling and refreshing.

Top with toasted coconut flakes
For some unexpected texture and to boost the coconut flavor, sprinkle lightly toasted unsweetened coconut flakes on top.

Flavor Boosters

​Add a pinch of cinnamon
A tiny sprinkle of cinnamon can add a subtle warmth and a unique twist that complements the tropical flavors really well.

Splash of vanilla extract
Vanilla enhances the coconut and pineapple tropical flavor, making the mocktail taste richer and more layered.

Use fresh grated ginger
For a zingy surprise, a little fresh ginger grated into the blend can add a surprisingly pleasant bite.

Mix in a few mint leaves
Blending or garnishing with fresh mint adds a refreshing herbal note that brightens the entire drink.

A touch of cream cheese
For an ultra-creamy texture, blend in a small dollop of cream cheese—keto folks swear by this trick for frozen treats.

Freezing & Storing Leftovers

You can freeze leftover frozen pina colada mocktail in an airtight container for up to 1 month. When ready to enjoy, thaw slightly at room temperature and give it a good stir or quick blend before serving.

Store any leftovers in the fridge for up to 2 days in a sealed container. Give the mocktail a quick shake or stir before serving since it might separate a bit when cold.

Can I use fresh pineapple juice for this recipe?

You can, but keep in mind fresh pineapple juice has natural sugars, so use sparingly and adjust sweetener amounts to keep it keto-friendly. I would recommend no more than 1/4 cup of pineapple juice. 

Is canned coconut milk better than fresh?

For this recipe, canned coconut milk is more practical and consistent in texture, plus it holds up better frozen. Fresh coconut milk tends to be thinner.

You could replace the unsweetened almond milk with fresh coconut milk but that will add more calories and fat to the nutrition information on the printable recipe card below. 

Can I make this mocktail without a blender?

A good blender is really the best tool for frozen drinks. Without one, you might struggle to get that smooth, slushy texture.  

If you don’t have a blender, skip the added ice and just use a mason jar with a cover to shake ingredients together or a cocktail shaker. Pour over ice in a glass and stir again. 

What’s the best way to serve this mocktail?

Serve it chilled in a tall glass, garnished with a lime wedge or toasted coconut flakes and sugar free whipped cream for an extra special touch.

Can I add alcohol if I’m not avoiding it?

Sure thing. A splash of white rum added to the blender can turn this into the classic pina colada you know and love. See notes below on recipe card for amounts to use. 

Sugar Free Keto Frozen Pina Colada Mocktail Recipe

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Sugar Free Keto Frozen Pina Colada Mocktail Recipe

This sugar-free keto frozen pina colada mocktail is the kind of recipe that makes you feel like you’re treating yourself while still playing it smart with your diet. It’s simple, refreshing, and easy to tweak so it fits your taste and lifestyle perfectly. Next time you want a tropical escape without the sugar crash, this mocktail is your go-to. 

Prep Time 5 minutes minutes

Servings 1 serving

Calories 122kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 3 tbsp canned coconut milk or unsweetened coconut cream
• 1/2 cup unsweetened almond milk or ice water
• 1/2 tsp pineapple extract or see written post above for using fresh pineapple juice
• 1 tsp Coconut liquid stevia sweetener or monk fruit liquid sweetener
• 1/2 tsp vanilla extract
• 1/2 cup ice

Optional

• 1 tsp rum extract
• 1 scoop unflavored whey protein powder or 30 grams

Optional Topping

• sugar free whipped cream
• unsweetened coconut flakes toasted
• one piece fresh pineapple wedge

Instructions

• Blend all ingredients except optional toppings in a high-speed blender or food processor, until thick and well combined.
• Taste and adjust sweetener if needed.
• Pour into glass and garnish with optional toppings if desired.

Notes

If you want to turn this mocktail into a cocktail, add 1- 1.5 ounces of white rum. 1.5 ounce is the standard cocktail strength. Add this after you’ve blended your frozen mocktail. Pour in rum and stir to combine. 

This serving is for one. If making for the entire family you will need to multiply the amounts used, by amount of people you are serving. 

Nutrition info does not include optional toppings or optional protein powder. If you add unflavored whey protein nutrition info will change:

Calories will be 232, Carbs will be 5g, Protein will be 27g, Fat will be 12g, Fiber will be 1g. Net carbs will be 4g

Nutrition

Serving: 1serving | Calories: 122kcal | Carbohydrates: 4g | Protein: 1g | Fat: 12g | Saturated Fat: 9g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.5g | Sodium: 13mg | Potassium: 121mg | Fiber: 1g | Sugar: 2g | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg

The post Sugar Free Keto Frozen Pina Colada Mocktail Recipe appeared first on Sugar-Free Mom.

Why You Will Love this Recipe

​No baking required. Honestly, skipping the oven is a game-changer here, no water bath or springform pan needed. You just mix, chill, and voila—amazing keto mini cheesecakes to share.

The best part is it’s perfect for hot days when you don’t want to heat up the kitchen or when you’re in a bit of a rush.

Keto-friendly and low carb. This recipe keeps things keto-approved with ingredients that won’t send your blood sugar skyrocketing or kick you out of ketosis if you’re on a keto diet.

So, you get to enjoy a sweet, satisfying treat without the guilt or the carb crash. This recipe makes a 12 batch of mini cheesecakes.

One mini low carb strawberry cheesecake with strawberry sauce on top has 5 g net carbs, total carbs are 9 grams and dietary fiber is 4 grams. All the nutritional information is at the bottom of this page on the printable recipe card. 

Mini size, maximum flavor.
These little cheesecakes pack a punch of rich cheesecake layer and fresh strawberry sauce in every bite. Plus, their mini size makes them great for portion control and sharing without the guilt.

Simple Ingredients and Substitutions

​Cream Cheese
This is the star of the show, bringing the creamy texture and tangy flavor that cheesecakes need. You can use full-fat cream cheese, but I chose reduced fat to fit into my midlife macros in perimenopause.

Softened cream cheese is easier to mix so be sure to take it out of the fridge to sit on the counter for about an hour.

Strawberries
Fresh strawberries give the dessert that juicy, natural sweetness and a gorgeous pink hue. If fresh aren’t in season, frozen strawberries work too—just thaw and drain the juices before using.

The low carb strawberry sauce recipe is my recipe linked below in the recipe card. It uses a cup of strawberries. 

Add a few blueberries on top for a red, white and blue patriotic keto dessert to share for the 4th of july!

Almond Flour Free
Almond flour is often what is used in most  keto desserts, but since my son has a peanut and tree nut allergy, I use coconut flour instead.

Feel free to swap with almond meal or almond flour if you prefer. Either way it’s a beautiful buttery shortbread crust that doesn’t need baking. 

Sweetener
Most keto recipes lean on erythritol sweetener or other sugar alcohols but my favorite low carb sweetener for this no bake desserts is vanilla stevia.

You can swap with any low-carb sweetener you like, just be sure it’s a 1:1 substitute for sugar. I recommend a low carb confectioners since it will blend better into the mini strawberry cheesecake batter versus granular which could make the end result grainy.

Here’s my Ultimate Sweetener Guide & Conversion Chart to help you decide how much to use. 

Heavy Cream
Whipping this into the cream cheese base creates that light, fluffy texture everyone loves. You could also use coconut whipped cream if you want a dairy-free option, just keep in mind it might add a little bit of coconut flavor.

Pro Chef Tips

​#1 Chill the cream cheese batter well
Make sure your cream cheese batter is chilled for 2-4 hours or overnight before adding strawberry sauce to the finished cheesecake. 

#2 Use a hand mixer for smooth texture
A hand mixer is your best friend here—it helps get rid of any lumps and creates that dreamy, velvety filling. Nobody wants chunky cheesecake, so take an extra minute to blend it well.

#3 Let the crust chill enough
Give your almond flour crust plenty of time to set in the fridge. A soggy crust is a bummer, so chilling it fully means you get a nice, firm base for your filling.

#4 Handle strawberries gently
Fresh strawberries can be delicate, so slice or crush them carefully to keep some texture without turning it into a mushy mess. 

#5 Don’t rush the chilling time
Patience is key here—chill your assembled cheesecakes for a few hours or even overnight if you can. This step lets everything firm up perfectly and the flavors meld nicely.

Add a few blueberries on top for a red, white and blue patriotic keto dessert to share for the 4th of July!

Recipe Variations

​Add a Chocolate Swirl:
Mix a bit of melted sugar-free chocolate into the cream cheese filling before chilling for a decadent twist.

Citrus Kick:
Add some lemon or lime zest to the cream cheese for a fresh, tangy flavor that complements the strawberries.

Berry Mix:
Swap or mix strawberries with blueberries, raspberries, or blackberries for a colorful berry medley.

Nut-Free Crust:
Use crushed pork rinds or sunflower seed flour instead of coconut flour.

Troubleshooting Common Problems

​Filling Runny
If your cheesecake filling is too soft or runny, it might be because the cream cheese wasn’t chilled enough or wasn’t whipped well with the heavy cream. Try whipping longer or chilling the mixture again before assembling or add in another teaspoon of gelatin.

Crust Crumbles
If your coconut flour crust isn’t holding together, add a little bit more melted butter or press it down firmly into the mold before chilling. Make sure it chills long enough to set properly.

Cheesecake Doesn’t Set
This usually means it didn’t chill long enough or the cream cheese mixture was too warm when put into the crust. Pop it back in the fridge or freezer and give it a few more hours.

Crust Tastes Bland
Adding a pinch of cinnamon, vanilla extract, or even a touch of salt to the crust mix can boost flavor if it feels a bit plain.

Freezing & Storing Leftovers

Freezing:
Pop your mini delicious keto cheesecake recipes in an airtight container and freeze for up to 1-2 months. When ready to eat, thaw them overnight in the fridge for best texture and flavor.

Storing:
Store leftover cheesecakes in the fridge in a sealed container for 3-4 days. They might get a little firmer as they chill, but they’ll still be deliciously creamy when you dig in.

Can I use frozen strawberries instead of fresh?

Yes, frozen strawberries are fine, but thaw them fully and drain off any extra liquid before adding to avoid a soggy texture.

How long do these mini cheesecakes need to chill?

A minimum of 3-4 hours is good, but overnight chilling is ideal for that perfect set and flavor mash-up.

Can I make these ahead for a party?

Absolutely, these are great make-ahead treats. Just assemble them a day before and keep them in the fridge until party time. I used this cupcake container for easy traveling to the party we attended.

What if I don’t have coconut flour?

You can try ground pecans, walnuts, or even crushed low-carb cookies as a substitute for the crust.

Are these cheesecakes suitable for diabetics?

Since they’re low-carb and use sugar substitutes and have a low net carb count, they’re generally better for managing blood sugar than traditional classic cheesecake, but always check ingredients and consult your health guidelines.

No Bake Mini Keto Strawberry Cheesecakes Recipe

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No Bake Mini Low Carb Keto Strawberry Cheesecakes

This No Bake Keto Strawberry Cheesecake really is a no-brainer when you want something sweet but simple. The mix of creamy filling with fresh strawberry goodness feels fancy without the fuss. Plus, since they’re mini, it’s easy to enjoy a treat without overdoing it. Next time you want a keto dessert that’s quick and tasty, give these minis a go—you might just surprise yourself with how easy and delicious low-carb sweets can be.

Prep Time 20 minutes minutes

Servings 12 mini cheesecakes

Calories 251kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

No Bake Keto Crust

• 3/4 cup coconut flour
• 8 tbsp butter softened
• 1 tsp vanilla extract
• 1/2 tsp vanilla stevia or 4 tbsp low carb confectioners sweetener

No Bake Cheesecake

• 2 tsp gelatin
• 1/4 cup water
• 16 ounces reduced fat cream cheese room temperature, or softened or full fat, nutrition is in notes below
• 2 tsp vanilla extract
• 1 tsp vanilla stevia or 1/2 cup low carb confectioners
• 1 cup heavy cream
• pinch salt
• 1 tbsp lemon juice optional

Strawberry Sauce Topping

• 1 batch my Keto Strawberry Sauce recipe

Instructions

• Fill a 12 capacity standard muffin pan with cupcake liners. Spray the bottom of each cupcake liner with olive oil or avocado oil cooking spray.
• Place your crust ingredients into a small bowl and use a fork to mash together until nicely combined, you could also use a food processor if you prefer.

  Add a heaping tablespoon of the crumb to each cupcake liner. Press down with the back end of a spoon to level the crumb. Refrigerate while you make the cheesecake filling.
• Add water to a small microwavable bowl. Sprinkle gelatin and let bloom about 5 minutes do not stir. Microwave 30 seconds then stir until smooth, no lumps. Set aside.
• Place the cream cheese, vanilla extract, sweetener of choice to a stand mixer with the paddle attachment or large bowl using a hand electric mixer. Blend until smooth, no lumps.
• Pour in the heavy cream and salt. Blend until smooth and thick, about 5 minutes. On low speed, slowly drizzle in the cooled gelatin. Blend until incorporated. Taste mixture for sweetness level.
• Fill each cupcake liner to the top, pressing down cheesecake filling into the cup and leveling on the top. Refrigerate for 3-4 hours or overnight.
• Once chilled, add 1 tablespoon of strawberry sauce over the top of each mini cheesecake.
• Keep refrigerated in an airtight container until ready to serve for up to 4 days or freeze for up to 1 month, thaw night before you want to serve them.

  I used this container to travel to a party so I didn't need to worry about getting it back.

Notes

Net carbs for 1 mini cheesecake: 5 g net carbs- This includes strawberry topping.

If you use regular full fat cream cheese instead of reduced fat, your macros will change to:

Calories: 308

Carbs: 8g

Protein: 4g

Fiber: 4g

Fat: 28g

Nutrition

Serving: 1mini strawberry cheesecake | Calories: 251kcal | Carbohydrates: 9g | Protein: 5g | Fat: 21g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 40mg | Sodium: 212mg | Potassium: 97mg | Fiber: 4g | Sugar: 3g | Vitamin A: 442IU | Calcium: 59mg | Iron: 0.1mg

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

Low Carb Strawberry Sauce

When strawberry season is here, making your own syrup with all natural ingredients, no sugar alcohol, or gums, and tastes delicious on so many things. It’s quicker than than you think and needs just basic ingredients you probably already have in your kitchen.

If you’re on a ketogenic diet or just watching your sugar intake, this will be a great addition to all your baked goodies or just to top on low carb pancakes, waffles or yogurt! 

Just 1 gram of net carbs per serving to enjoy over any keto dessert you want! Printable recipe card is at the bottom of the page with all nutritional information.

Why you will love this recipe

Low carb and keto-friendly.
This easy recipe for strawberry syrup skips the regular sugar but keeps all the bright, fruity strawberry flavor as the star of the show. It’s a sweet treat that fits comfortably within a low carb or keto diet, so you don’t have to compromise on taste.

Quick and easy to prepare.
With just a handful of ingredients and minimal cooking time, this syrup comes together fast. Even if you’re not used to making your own toppings, you’ll find this recipe approachable and stress-free.

Versatile topping for many dishes.
Whether you drizzle it over pancakes, swirl it into sugar free cheesecakes, or spoon it on ice cream, this strawberry syrup adds a fresh pop of flavor. It’s a smart way to dress up simple desserts and breakfast favorites.

Simple Ingredients and Substitutions

Strawberries

Fresh strawberries are key for that vibrant, natural flavor and color. If fresh aren’t in season, you can use frozen berries, just thaw and drain excess liquid before cooking.

Lemon juice

A splash of lemon juice brightens the flavors and balances the sweetness naturally. If you don’t have lemon, a bit of apple cider vinegar or lime juice works well too.

Low Carb Sweetener

Allulose is used for this recipe since it works well to keep the sauce syrup from crystalizing once refrigerated. You can use either liquid or confectioners. If you don’t have that or can’t buy that where you live, try making my Keto Simple Syrup recipe to use in place of it.

What To Serve With Quick Strawberry Sauce

Keto Pancakes and waffles
Drizzling this syrup over low carb pancakes or waffles is a perfect way to start the day with a fruity boost.

Keto cheesecake
Use the sauce as a topping on your favorite keto cheesecake for an elegant and fresh-flavored dessert.

Greek yogurt or cottage cheese
Mix the syrup into creamy Greek yogurt or cottage cheese for a sweet and tangy snack or breakfast.

Sugar-free ice cream
Add a spoonful over sugar-free or low carb ice cream to enhance its flavor without extra carbs.

Pro Chef Tips

#1 Use ripe strawberries
For the best flavor, pick strawberries that are fully ripe and fragrant. Underripe berries can make the syrup taste a bit tart or bland, so don’t be shy about giving them a sniff in the market.

#2 Stir continuously while simmering
Keep the sauce moving gently with a spoon while it simmers to prevent burning on the bottom. This also helps the syrup thicken evenly and keeps the texture silky smooth.

#3 Adjust sweetness gradually
Start with less sweetener and taste as you go. Everyone’s sweetness preference is different, and it’s easier to add more than to fix a sauce that’s too sweet.

#4 Cool before serving
Let the sauce cool slightly before serving—it will thicken more as it cools, and the flavors meld together into something truly special.

#5 Store in a jar
Pour your finished sauce into a clean glass jar with a tight lid and keep it refrigerated. It lasts well for about a week—handy for quick desserts or breakfast treats all week long.

Equipment:  

Small saucepan
Wooden spoon
Measuring cups and spoons
Small Mason Glass jar or container for storage  

Recipe Variations

Add vanilla. A splash of vanilla extract at the end of cooking adds a cozy warmth to the strawberry syrup, making it an even more luxurious topping.

Berry mix. Try mixing in other low carb berries like raspberries or blackberries for a more complex flavor profile.

Thicker syrup. To get an extra thick syrup, simmer it a bit longer or add a touch more xanthan gum gradually until it reaches your desired consistency.

Sparkling twist. Add a splash of sparkling water to the syrup right before serving for a fun, fizzy topping that’s perfect on cream cheese or ricotta.

Honey-flavored. Use a keto-friendly honey substitute or a few drops of honey extract to mimic that familiar honey undertone without the sugar spike.

Flavor Variations

Fresh mint leaves
Adding finely chopped fresh mint leaves just before serving gives a fresh herbal note that brightens the strawberries beautifully.

Cinnamon
A pinch of cinnamon stirred into the syrup during cooking adds warmth and a subtle spice that pairs wonderfully with the fruitiness.

Balsamic vinegar
A small splash of high-quality balsamic vinegar deepens the flavor, offering a tangy-sweet complexity that’s surprising and delightful.

Almond extract
Just a drop of almond extract paired with the strawberries adds a nutty aroma that enhances the overall flavor, especially on breakfast dishes.

Troubleshooting Common Problems with this Recipe

​Syrup too thin

If your syrup turns out too runny, continue simmering it on low heat to reduce the water content. Adding a tiny pinch of xanthan gum for a thicker consistency without altering flavor.

Syrup too thick or gummy

If you add any thickening agents like xanthan gum, (I don’t think you need it) the syrup can become gummy. Simply stir in a small amount of water to loosen it up until you reach the perfect consistency.

Strawberries taste bland

Make sure to use ripe, real strawberries—their natural sweetness is essential. If needed, add a little more sweetener or a splash of lemon juice to enhance the flavor.

Syrup crystallizes in the fridge

Keto sweeteners like erythritol can crystallize when cooled that’s why I recommend Allulose. Give your syrup a quick stir or warm it gently before use to smooth it back out. 

Flavor too tart

If the syrup is too tart for your liking, add a bit more sweetener gradually while simmering, tasting as you go to find your perfect balance.

Freezing & Storing Leftovers

​Freezing:

Pour leftover strawberry syrup into an airtight container or freezer-safe container and freeze for up to 2 months. Thaw in the refrigerator overnight and stir well before serving to bring back its smooth texture.

Storing:

Keep the syrup refrigerated in a sealed jar for about 5 to 7 days. Stir before each use, as natural separation may occur but will not affect the flavor

Can I use frozen strawberries for this recipe?

Yes, frozen strawberries work well if fresh aren’t available. Just thaw and drain excess juice before cooking to avoid a watery syrup.

Is this syrup suitable for diabetics?

Because it uses keto-friendly sweeteners instead of sugar, this syrup is a better option for those managing blood sugar, but always consult with a healthcare provider about your personal diet.

Can I add other fruits to the syrup?

Absolutely, fresh fruit like low carb berries like raspberries and blackberries blend in beautifully and provide a different flavor twist.

How long does this syrup keep in the refrigerator?

Stored properly in an airtight jar, it stays fresh for about a week. Always check for any signs of spoilage before use.

Can this syrup be used in baking?

Yes, use it as a filling or drizzle for keto-friendly baked goods, but note the cooking times might affect its texture and moisture.

Best Keto Desserts to Top with Strawberry Sauce

Keto vanilla custard
Pair the syrup with a smooth keto vanilla custard for a luscious, creamy dessert that complements the strawberry brightness.

Keto Chocolate mousse
Rich, velvety chocolate mousse and this fruity syrup provide a fantastic contrast between dark and light flavors.

Low Carb Panna Cotta
The syrup’s fresh, tangy notes add a lovely balance to the silky texture of panna cotta.

Low Carb Crustless Cheesecake
Use as a topping on cheesecake for an indulgent, keto-friendly treat with an extra fruity punch.

Easy Low Carb Keto Sugar Free Strawberry Sauce Recipe

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Easy Low Carb Keto Strawberry Syrup Sauce Topping

This strawberry syrup is a charming little kitchen gem, proving that keto desserts don’t have to be dull or complicated. It shines on breakfast dishes and sweet treats, celebrating bright, natural fruit flavor in an easy-to-make sauce. Whether you’re just starting the keto journey or looking for a fresh way to enjoy fruit without the sugar shock, this recipe is your new go-to.

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Servings 8 tablespoons

Calories 10kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 8 ounces strawberries stems and hull removed
• 2 tbsp lemon juice
• 1/4 cup Allulose liquid or confectioners keto-friendly sweetener
• pinch salt

Instructions

• Slice your strawberries and place them into a small sauce pan. Pour in lemon juice, sweetener and salt. Bring to a simmer over low-medium heat.
• Stir continually and mash berries while stirring. Cook 8-10 minutes until sauce thickens and is reduced by half. Remove from heat.

  Once cool enough to taste, see if you need more sweetener. If not, pour into a mason jar, cover once cool and store in the fridge for up to 7 days.
• It's a perfect topping mixed into yogurt, cottage cheese or as a dessert topping on keto ice cream or cheesecake.

Notes

This recipe makes a 1/2 cup of thick strawberry sauce syrup. Cook for less time if you want a thinner sauce with more yield. 

Nutritional information is for 1 serving and is 1 tablespoon and has 1 g net carbs. 

Nutrition

Serving: 1tablespoon | Calories: 10kcal | Carbohydrates: 2g | Protein: 0.2g | Fat: 0.1g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.01g | Sodium: 0.3mg | Potassium: 47mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4IU | Vitamin C: 18mg | Calcium: 5mg | Iron: 0.1mg

The post Easy Low Carb Keto Strawberry Syrup Sauce Topping appeared first on Sugar-Free Mom.

Sheet Pan Strawberry Shortcake

​This recipe offers a charming way to enjoy a classic strawberry shortcake without the high carbs or tree nuts getting in the way. It means you can whip up a keto-friendly, nut-free dessert that feels indulgent and fresh without spending hours in the kitchen. 

It’s hassle-free enough for a weeknight dessert or a casual gathering because you can prep it a day ahead. 

If you’re someone who loves a good low-carb dessert but sticks to keto and needs to avoid nuts, this recipe might just become your new favorite. 

The juicy sweetness of fresh strawberries paired with a light, fluffy vanilla shortcake—all baked effortlessly on one sheet pan is perfect for anyone following a keto diet, low carb diet or just looking to reduce added sugar in your diet. 

It’s a delightful treat that feels indulgent without the carb overload, blood sugar spikes or tree nut concerns. 

Carbs in Traditional Strawberry Shortcake

According to the app Cronometer, one slice of a traditional version of strawberry shortcake from Whole Foods has 39 grams of carbs with 26 grams of regular sugar added!

Holy moly, way too high for anyone following a keto diet, or even low carb diet and definitely not a good idea for anyone with diabetes.

​Our easy recipe for keto shortcakes on a sheet pan has just 7 grams total carbs and 4 grams dietary fiber which gives us 3 g net carbs per serving.

All the rest of the nutritional information can be found at the bottom of this page on the printable recipe card. 

Why You Will Love this Recipe

​Nut-free and keto-friendly. This recipe cleverly avoids nuts, which can be a challenge in many low-carb desserts, making it a perfect dessert for those with allergies or sensitivities. 

Sheet pan simplicity. Rather than having to fuss with making individual low carb strawberry shortcake, this gives you that same shortcake flavor but as a layer of cake, topped with scrumptious cream cheese frosting and topped with juicy strawberries. 

The great thing about this sheet pan keto strawberry cake is that it can all be made ahead. 

Fresh, bright flavors. The natural sweetness of ripe sweet strawberries shines through, complemented by a subtly sweetened shortcake that doesn’t overwhelm your palate or sugar goals.

This combination creates a lovely, inviting classic dessert that’s both refreshing and comforting.

Simple Ingredients and Substitutions

​Strawberries

When it’s strawberry season, choosing fresh strawberries brings just the right amount of natural sweetness to this low carb dessert.

If strawberries aren’t in season, you can try raspberries or blueberries, but keep in mind that different berries will change the flavor profile subtly.

Almond Flour Substitute

Since this recipe needs to be nut-free for my family, it uses a keto-friendly alternative, coconut flour instead of almond flour.

Eggs

Eggs bind everything together and add to the moist texture of the shortcake. If you’re avoiding eggs, consider using a flax egg replacement, though it might slightly change the final texture.

Heavy Cream

The heavy cream makes the shortcake tender and rich; it’s preferred for keto baking because of its fat content and consistency.

If dairy isn’t an option, coconut milk can be a suitable alternative, adding a subtle tropical twist.

Pro Chef Tips for Best Results

#1 Prep berries in advance

Slice your strawberries at least 15 minutes before baking to let their juices mingle and sweeten naturally. This not only enhances the flavor but also helps create a lovely syrupy texture as they bake.

#2 Watch baking time closely

Since keto flour substitutes can brown quickly, keep an eye on the shortcake to prevent burning. Lowering the oven temperature slightly or covering loosely with foil if it browns too fast will keep it beautifully golden without drying out.

#3 Mix gently

Over-mixing the batter can make the shortcake tough, so fold your ingredients together just until combined. Think of it like mixing cookie dough—you want to keep it light and airy for the best texture.

#4 Use parchment paper

Line your sheet pan with parchment paper to prevent sticking and make cleanup a breeze—this little step saves a lot of post-baking hassle.

#5 Chill the cream

Whip your heavy cream when it’s cold for the best volume and stability if you plan on topping the dessert with homemade whipped cream.

Recipe Variations

​Coconut Cream Topping:
Instead of traditional whipped cream, whip chilled coconut cream for a dairy-free alternative that pairs wonderfully with the berries.

Citrus Zest:
Add some lemon or orange zest to the strawberries to give an extra bright, zesty layer of flavor.

Mini Shortcakes:
Make the dessert in mini muffin tins for single-serve, portable treats that are perfect for parties.

Flavor Boosters

​Add Fresh Mint Leaves

Toss chopped fresh mint or fresh basil with the strawberries before baking for a refreshing herbal note that lightens the sweetness.

Toasted Coconut Flakes

Sprinkle some toasted unsweetened coconut flakes on top for a crunchy texture and a hint of tropical flavor that contrasts nicely with the soft shortcake.

Freezing & Storing Leftovers

Freezing:

You can freeze leftover shortcake and strawberries separately by wrapping them tightly in plastic wrap and placing them in airtight containers.

Freeze for up to 2 months; to serve, thaw overnight in the fridge.

Storing:

Keep leftovers in the refrigerator in an airtight container for up to 3 days.

Can I make the shortcake batter into biscuits instead?

If you want to make the shortcake batter as traditional shortcake biscuits instead of the sheet pan style, you can do that by making mounds of the batter for 24 mini biscuits.

Baking time will reduce to 15-18 minutes. 

​Can I use frozen strawberries?

Yes, frozen strawberries work well but should be thawed and drained of excess juice to avoid sogginess in the shortcake.

Is this recipe suitable for diabetics?

Because it uses keto-friendly sweeteners and low-carb keto ingredients, it can be a good option for diabetics, but it’s always best to consult with a healthcare provider about how many carbs per day you should be eating.

Can I make this recipe vegan?

With some substitutions like egg replacer and coconut cream, it might be possible, but texture and taste may differ from the original.

How long does it take to prepare and bake?

Preparation usually takes about 30 minutes, with baking time around 20-23 minutes depending on your oven.

Can I add other fruits?

Sure, fresh berries like blueberries or raspberries can be mixed in, but keep in mind each fruit’s moisture content may affect baking time and texture.

Sheet Pan Low-Carb Strawberry Shortcake Recipe

Whether you’re treating yourself or sharing with friends, the inviting aroma and delightful texture of this sheet pan strawberry shortcake will surely win hearts of everyone, keto or not.

More Keto Strawberry Recipes

Keto Strawberry Shortcake Layered Cake

Keto Strawberry Cheesecake Pie

Keto Strawberry Cottage Cheese Mousse

Keto Frozen Strawberry Pie

Easy Low Carb Keto Sheet Pan Strawberry Shortcake

Print

Easy Low Carb Keto Sheet Pan Strawberry Shortcake

Prep Time 30 minutes minutes

Cook Time 17 minutes minutes

Servings 24 slices

Calories 195kcal

Ingredients

Shortcake

• 1.5 cups coconut flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup Monk Fruit Allulose confectioners sweetener
• 1 cup heavy cream or coconut milk
• 1/2 cup unsalted butter softened or coconut oil
• 2 teaspoons vanilla extract
• 2 teaspoons vanilla liquid stevia
• 8 eggs

Cream Cheese Frosting

• 8 ounces cream cheese softened
• 1 cup heavy cream
• 1 teaspoon vanilla liquid stevia or liquid monk fruit
• pinch salt

Strawberry Topping

• 24 ounces strawberries
• 1/4 cup Monk Fruit Allulose confectioners sweetener
• 2 tablespoons lemon juice

US Customary – Metric

Instructions

Shortcake

• Preheat oven to 350 degrees F. Place a piece of parchment paper onto a large baking sheet pan.
• Place the dry ingredients; coconut flour, baking powder, salt and sweetener into a stand mixer or a large bowl and use an electric mixer and blend until combined or whisk by hand.
• Add in the wet ingredients; heavy cream, softened butter, vanilla extract and vanilla stevia in the mixer while it's on low speed.

  Taste batter and decide if you want more sweetness. Then add one egg at a time on low speed. Spread batter onto parchment lined prepared baking sheet pan, 10 by 12 inches and about 1/2 inch thick.
• Bake for 18-20 minutes or until a toothpick in the center comes out clean and they are just lightly golden brown around the edges. Allow to cool completely before adding cream cheese frosting.

Cream Cheese Frosting

• Using a clean bowl for the stand mixer, or a large bowl with a hand mixer, add in the softened cream cheese with the whisk attachment and blend on low speed to make it smooth, no lumps.

  Then pour in the heavy whipping cream, sweetener and salt. Using the whisk attachment, beat until thoroughly combined. Taste and adjust sweetener if needed. Set aside or refrigerate until ready to assemble.

Assemble

• Slice strawberries into 1/4 inch slices and place into a large mixing bowl. Stir in lemon juice and sweetener and toss to combine. Allow to sit while you spread frosting onto shortcake.
• Slice the shortcake into 24 servings but keep as one large rectangle. Spread frosting as evenly as you can over the shortcake crust to about 1/2 inch from the edges.
• Top with strawberries. Cover and keep refrigerated until ready to enjoy.
• Store in the fridge for up to 2 days.

Notes

3 g net carbs (This shortcake sheet pan recipe makes 24 servings.)

This recipe was originally made with 12 servings and we quickly realized the portion was too large for us. We cut them in half and felt it was a much better size for dessert. 

Nutrition

Serving: 1slice | Calories: 195kcal | Carbohydrates: 7g | Protein: 4g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 74mg | Sodium: 115mg | Potassium: 113mg | Fiber: 4g | Sugar: 2g | Vitamin A: 328IU | Vitamin C: 17mg | Calcium: 38mg | Iron: 0.4mg

The post Easy Low Carb Keto Sheet Pan Strawberry Shortcake appeared first on Sugar-Free Mom.

Keto Coconut Lime Bars Recipe

Imagine a dessert that tastes like a tropical escape, bright with citrus and rich with coconut, yet fits perfectly into your low-carb lifestyle.

These sugar-free coconut lime bars are exactly that – a little square of sunshine that won’t derail your healthy eating goals. Forget those overly sweet, guilt-inducing treats; it’s time for something both delicious and mindful.

Finding truly satisfying low-carb desserts can be a challenge. Often, they sacrifice flavor or texture in the quest for fewer carbs and no sugar. But what if you could have a vibrant, zesty bar with a delightful crust and a creamy, tangy filling?

This recipe delivers on all fronts, proving that you don’t need sugar to create something truly special. It’s about smart ingredient swaps and balancing flavors to achieve that perfect sweet-tart harmony.

Keto Key Lime Bars

Every great bar starts with a solid base. For these coconut lime bars, we’re using a blend of coconut flour and either sesame or almond flour to create a tender, flavorful shortbread crust that complements the filling without being overly dense.

Combine the dry ingredients – the flours, your chosen sweetener, and a touch of sea salt. Then, cut in the coconut oil until the mixture is crumbly.

This creates that perfect shortbread-like texture. Press this firmly into your prepared baking dish; parchment paper is your friend here for easy removal later. A quick bake in a preheated oven sets the stage for the luscious filling.

While the crust bakes, whip up the star of the show: the vibrant lime filling. This is where the tropical magic truly happens.

You’ll whisk together eggs, fresh lime juice, and plenty of lime zest for that essential bright flavor. Add your sweetener of choice and a hint of coconut stevia to enhance that tropical note.

Once the crust is ready, pour this smooth, zesty mixture over the warm base. A sprinkle of unsweetened coconut flakes on top adds another layer of texture and flavor.

Sugar Free Keto Lime Bars

You can change this fantastic tropical dessert into keto lemon bars by simply swapping the fresh limes and using lemon juice and zest instead. 

Simple Ingredients

coconut flour

sesame flour or almond

Swerve confectioners sweetener 

sea salt

coconut oil room temperature or melted butter

Large eggs

Key Lime juice or lemon juice

Lime zest or lemon zest

Coconut stevia

Unsweetened shredded coconut flakes

Low Carb Sweetener Options

If you don’t have coconut stevia or prefer to use another low carb sweetener, no problem. Use my Sweetener Guide and Conversion Chart to help you decide how much of another sweetener to use to replace stevia. 

I prefer to not use any sugar alcohols as I find they tend to crystalize in the fridge. 

These days I’m enjoying using a combination sweetener that combines Monk Fruit and Allulose and I find it perfect in the amount of sweetness for keto baked desserts. 

How to Store Keto Coconut Lime Bars

Allowing the bars to cool properly is crucial for them to set completely. Once cooled, lift them out using the parchment paper and slice into squares. These bars are best kept refrigerated, perfect for a cool, refreshing treat any time.

Once cooled, and sliced into servings you can place each in a cupcake liner or use parchment paper and layer into an airtight container to place in the fridge. Best stored in the fridge for up to 5 days. You can also freeze for up to one month.

Making recipes like this one might bring you a little piece of the tropics in your mind.  In just one bite of these sweet and tart bars you will be transported to tropical place.

It’s a little like a shortbread cookie crust on the bottom with a soft top layer.

A match made in heaven.

That’s all we want on a low carb diet isn’t it?

More Low Carb Keto Delicious Desserts

Key Lime Pie Bars

Starbucks Copycat Lime Refresher

Coconut Lime Cheesecake

Key Lime Pie Recipe

Sugar Free Low Carb Coconut Lime Bars

Print

Sugar Free Coconut Lime Bars

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 16 bars

Calories 86kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust Ingredients

• 3/4 cup coconut flour
• 1/4 cup sesame flour or almond
• 1 1/4 cup Monk Fruit Allulose confectioners sweetener divided
• 1/4 teaspoon sea salt
• 1/4 cup coconut oil room temperature

Key Lime Filling

• 4 eggs
• 1/2 cup lime juice from fresh key limes or regular limes
• 1 tablespoon lime zest
• 1/2 teaspoon coconut stevia
• 1/4 cup unsweetened coconut flakes

US Customary – Metric

Instructions

• Preheat oven to 350 degrees.
• Line an 8 by 8 baking dish with parchment paper.
• Whisk the coconut flour, sesame flour, 1/4 cup sweetener together and salt in a large bowl.
• Cut the coconut oil into the dry ingredients with two butter knifes or use food processor and pulse until combined.
• Press this mixture onto the parchment paper in an even layer by pressing down as evenly as you can with your hand or the flat bottom of a cup.
• Bake for 10 minutes until golden brown.
• While the crust is cooking, in a medium bowl, beat the eggs, lime juice, zest, remaining 1 cup sweetener and coconut stevia.
• Once the crust is done, remove from oven and pour this egg mixture onto the buttery crust.
• Sprinkle coconut flakes evenly over the top and bake for 12-15 minutes or until the center is set.
• Allow to cool for 10 minutes then remove by lifting the ends of the parchment paper and place onto a cutting board.
• Slice into bars and you can enjoy immediately or give them some chill time in the fridge before serving if you prefer. 
• Best if kept refrigerated.

Video

Notes

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

2 grams of net carbs per one bar. This recipe makes 16 bars. 

Nutrition

Serving: 1bar | Calories: 86kcal | Carbohydrates: 4g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 40mg | Sodium: 63mg | Potassium: 31mg | Fiber: 2g | Vitamin A: 65IU | Vitamin C: 2.4mg | Calcium: 7mg | Iron: 0.2mg

The post Best Easy Sugar Free Low Carb Keto Coconut Lime Bars appeared first on Sugar-Free Mom.

Keto Hot Dog Bun Recipe

Summer time is all about convenience and stress free cooking!

Grilling outside, pool parties, the beach and BBQ parties are all about easy foods to enjoy and my goal is making them all keto recipes!

And homemade keto burger buns and low carb hot dog buns are just one of the favorites at this time of year.

Nitrate Free Hot Dogs

I can’t tell you I’m a hot dog lover, but I can say every once in a while I’m in the mood for a hot dog.

I prefer to buy hot dogs that are as clean as possible preferably without any nitrates or any added sugar. The brand I often buy is Applegate. 

My post today isn’t about what kind of hot dog rocks your world, but it’s more about what you’re putting that hot dog on.

Carbs in Traditional Hot Dog Buns

According to the app Cronometer, one regular 6 inch white flour hot dog bun has 21.6 grams of total carbs!!

That’s too many for anyone following a keto diet as many eat that amount for the entire day! Definitely not something to eat if you’re watching your carb intake and blood sugar. 

Our keto hot dog bun recipe has just 1 total grams of carbs per bun. All the nutrition information is at the bottom of this page on the printable recipe card. 

Cloud Bread Loaf Recipe

I transformed my Cloud Bread Loaf recipe into hamburger buns and they were a great success. So I thought, why not show you how easy it is to make my loaf into heavenly low carb hot dog rolls.

Use any cardboard that’s oven safe. I had these in my cupboard so that’s what I used.

I cut them up and used them for slits in the center of each hot dog and divided the batter in half for 5 sections on each side of the pan.

Disposable Paper Bread Loaf

You can see from the photos once it comes out of the oven it does deflate some, but no worries they are still delicious!

Simply slice around the cardboard and those are your center slits for each bun.

Slice into 10 rolls and you’re almost done. The magic happens when you brown these in a skillet!

Grease skillet with avocado oil or use some olive oil or coconut oil cooking spray and cook until golden brown each side.

Simple Recipe for Keto Hot Dog Buns

I mean it’s still low carb Cloud bread but hey, it’s pretty good bread-like texture when you feel like a hot dog in a bun! You can also use this same recipe to make into a keto hamburger bun recipe. 

It’s a great way to enjoy a low carb hot dog on a bun whenever you want for your next cookout! I kept mine refrigerated and reheated them the next few days we wanted them.

Even the kids loved them!

What do you think? They pass for a pretty good looking low carb hot dog bun don’t you think?

More Keto Cloud Bread recipes:

Cloud Bread Grilled Cheese

Cloud Bread French Toast

Cloud Bread Loaf

Cheesy Garlic Cloud Bread Texas Toast

Cottage Cheese Cloud Bread

​Cottage Cheese Hawaiian Sweet Rolls

Low Carb Cloud Bread Hot Dog Buns

Print

Cloud Bread Hot Dog Rolls

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 10 buns

Calories 101kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated
• 1/2 tsp cream of tartar or white vinegar
• 6 ounces sour cream
• 1/2 tsp baking soda (you can replace with baking powder but the baking soda and sour cream create a nice rise and fluffiness to the buns)
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/2 cup whey protein powder

Instructions

• Preheat oven at 300 degrees F.
• Place your egg whites in a stand mixer or large bowl using an electric hand mixer, with the cream of tartar and whip until stiff peaks. Set aside.
• Place the leftover yolks in a bowl with the remaining ingredients and stir well to combine.
• Fold in a small amount of whipped egg whites into the yolk mixture a little at a time until it's all incorporated.
• Pour this into a greased 9 by 13 baking pan.
• Cut the cardboard into 10 pieces about 3 inches in length for the center slits to resemble a slice in a hot dog roll.
• Place Just halfway into batter not all the way to bottom. 5 on one side of the dish and 5 on the other half of the dish and divide batter in half using two baking cardboard liners.
• Bake 30 minutes or until a toothpick or skewer stick in the center comes out clean.
• Allow to cool completely before removing cardboard sections. Use a sharp knife and work around cardboard to loosed and lift them out.
• Slice into 10 hot dog rolls about an inch on either side of the center slice you made with the cardboard.
• Place them on a baking sheet and heat a skillet with butter or cooking spray to brown each side of hot dog roll.
• If not eating right away, place in an air tight container, use parchment paper to layer rolls on top of one another, keep refrigerated.

  When ready to serve from the refrigerator simply reheat in a toaster oven for just a minute to warm or in a dry hot skillet.
• Enjoy with my sugar free ketchup! 

Notes

Since there is no dietary fiber in this recipe, the 1 total gram of carbs cannot be subtracted from any fiber. So it’s the same, 1 g net carbs. 

This recipe was first published in July 2016.

Nutrition

Serving: 1bun | Calories: 101kcal | Carbohydrates: 1g | Protein: 9g | Fat: 5.4g | Saturated Fat: 2.4g | Cholesterol: 117mg | Sodium: 133mg | Sugar: 0.6g

The post Fluffy Gluten Free Low Carb Keto Hot Dog Buns Recipe appeared first on Sugar-Free Mom.

What Makes This Recipe Great

Simple ingredients! Perfect for anyone following a Low-carb diet or keto diet.

These truffles offer a sweet burst of flavor without the sugar overload, making them a great option for anyone following a ketogenic diet or simply cutting back on carbs and sugar.

Creamy, fresh, and fruity and a very simple recipe. The cottage cheese adds a lovely creamy texture that balances perfectly with the natural brightness of the strawberries, making every bite a delightful experience.

Even if you’re not a fan of cottage cheese you will not taste it in this sugar-free treat!

No baking required. You’ll appreciate how quick and fuss-free this creamy dessert is. Just mix, chill, and enjoy.

Added protein- using cottage cheese and whey protein powder provides 5 g protein per truffle!

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

Core Ingredients and Substitutions

Cottage Cheese– This is the star ingredient that brings creaminess and a subtle tang to the truffles. For a smoother texture, you can blend it briefly with a hand blender if you prefer fewer curds.

Strawberries– I’m using freeze dried strawberries which add natural sweetness and vibrant color. If you’re in a pinch, frozen strawberries can work too—just thaw and drain them well before using. I don’t recommend fresh strawberries as they will loosen the texture and not be as strong in flavor. 

Sugar Free White Chocolate- I have used Lily’s sugar free white chocolate chips and I’ve also tested this recipe using Choczero white chocolate. Both make for a delicious truffle.

See notes below in recipe card if you want to reduce the carbs in this recipe to replace the white chocolate. I did not add any other keto-friendly sweeteners since the freeze dried strawberries and white chocolate are sweetened.

Pro Chef Tips

​#1 Use cottage cheese– I used low fat lactose free cottage cheese and you really can’t notice the difference with that and full fat cottage cheese. You could replace with ricotta cheese or plain yogurt but it will change the nutrition info below.

Since I have lactose intolerance as does my daughter, this works well but feel free to use full fat if you prefer. Non-fat cottage cheese versions may result in a drier or less creamy consistency. Be sure it’s plain cottage cheese, nothing else added. 

#2 Chill the mixture well. Chilling the mixture before shaping the truffles helps it firm up and makes it easier to roll. If you’re in a hurry, a quick 30-minute chill in the freezer can work, but avoid freezing solid.

#3 Blend ingredients in a high powered blender for a smooth texture. If you prefer a smoother truffle without cottage cheese curds, blend all ingredients together in a food processor before chilling.

It makes the truffles feel almost like a creamy cheesecake bite. I’ve not tested this recipe using an immersion blender. 

#4 Use freeze dried strawberries. Fresh and frozen strawberries may make the texture very loose and liquidy. 

Equipment:

Mixing Bowl
Hand Mixer or Food Processor (optional for smoother texture)
Measuring Cups and Spoons
Baking Sheet (for chilling)
Parchment Paper or Silicone Mat

Recipe Variations

Add Cocoa Powder:
Mix in unsweetened cocoa powder for a chocolate-strawberry truffle twist that feels like a treat from a fancy cafe.

Use Mixed Berries:
Swap strawberries for raspberries, blueberries, or blackberries, or even a mix of all for a colorful and flavorful change.

Add Nuts:
Finely chopped nuts like pecans or walnuts can add a crunchy surprise inside the truffles or as a coating.

Make It Dairy-Free:
Use mashed avocado or softened coconut cream instead of cottage cheese, though the texture will be different and less tangy.

Infuse with Mint:
Fresh mint leaves finely chopped into the mixture can add a refreshing herbal note that pairs beautifully with strawberry.

Flavor Boosters

Lemon Zest
Adding a bit of lemon zest brightens the flavor and complements the natural sweetness of the strawberries. It’s a small twist with a big impact.

Cinnamon
A dash of cinnamon warms up the flavor profile and brings a cozy dimension to the truffles, perfect for cooler days.

Chia Seeds
Mix chia seeds into the batter for a little crunch and added fiber while keeping things keto-friendly.

Almond Extract
Adding a tiny bit of almond extract can deepen the nutty flavor.

Sprinkle of Sea Salt
A subtle sprinkle of sea salt on top balances sweetness and amplifies the other flavors beautifully.

More Easy Decadent Dessert Ideas

Keto Chocolate Mousse
Rich and velvety, this mousse complements the tangy strawberry truffles with its deep chocolate flavor.

Sugar-Free Gelatin
Light and refreshing, sugar-free gelatin offers a no-fuss, complementary texture and flavor.

Almond Butter Fat Bombs
These add a more decadent, rich option that pairs nicely if you want a contrast in texture and a boost of healthy fats.

Coconut Macaroons
Soft and chewy macaroons with a hint of coconut fit perfectly on a keto dessert platter for variety.

Lemon Bars
Their tartness brings a lovely brightness that contrasts with the creamy strawberry truffles.

Easy Low Carb Keto Strawberry Cottage Cheese Truffles

Print

Keto Strawberry Cottage Cheese Truffles

Prep Time 5 minutes minutes

Servings 16 pieces

Calories 109kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 cup cottage cheese low fat, lactose free, or full fat can be used
• 12 grams freeze dried strawberries or 1/2 cup
• 1/4 cup unflavored whey or 30 grams (I used Whey Protect, use code sugarfreemom10 for discount)
• 1 tbsp lemon juice
• 6 ounces sugar free white chocolate
• 2 tbsp butter

Coating

• 3/4 cup sugar free chocolate chips
• 1 tbsp butter

Instructions

• Place the cottage cheese, strawberries and lemon juice into a high powered blender or food processor.
• Add the white chocolate and butter to a microwavable bowl and microwave for 1 minute. Stir until smooth. Alternatively, you can melt butter and chocolate in a small sauce pan over low heat on the stove.
• Pour the melted white chocolate into the blender or food processor with the cottage cheese mixture and blend until smooth. Taste and decide if it's sweet enough, if not feel free to add in your favorite low carb sweetener.
• Place into a bowl and refrigerate for 1 hour. Using a 1 tablespoon cookie scoop, make 16 balls and place onto a parchment lined baking sheet pan. Freeze for 1 hour.

Coating

• Melt the chocolate chips and butter together for 30 seconds intervals in the microwave, them stir until smooth. Mine took 1 minute. Remove 8 balls from the freezer, keep the rest frozen. Dip one at a time in the chocolate, roll to cover, and tap with fork to get excess off the truffle. Place onto sheet pan and continue with the rest. Place those in the refrigerator and coat the remaining 8 balls.
• Use a small amount of melted chocolate if desired on the top of each ball and place a freeze dried strawberry to it. If you have remaining chcolate drizzle over the strawberries.
• Store in an airtight container in the fridge for up to 7 days or freeze for up to 3 months.

Notes

The nutrition info reflects using low fat cottage cheese and sugar free white chocolate. 

If you want to reduce the amount of carbs in this recipe, you could replace white chocolate with full fat cream cheese and remove butter. Nutrition info would change the  calories to 102, and reduce carbs to 3 grams, but protein and fat amounts would be the same.  

​4 g net carbs per truffle. 

Nutrition

Serving: 1piece | Calories: 109kcal | Carbohydrates: 7g | Protein: 5g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 6mg | Sodium: 84mg | Potassium: 14mg | Fiber: 3g | Sugar: 0.4g | Vitamin A: 71IU | Vitamin C: 0.4mg | Calcium: 9mg | Iron: 0.02mg

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

Sugar Free Copycat Chick-Fil-A Recipe

What’s better than a cold lemonade on a hot day? A FROZEN lemonade drink for the win!

The best part about this refreshing copycat chick fil a frozen lemonade is knowing it’s got no added sugar and won’t spike your blood glucose like regular lemonade. 

Fresh lemons are what make my summer go ’round!

No seriously, this time of year, anything using fresh lemon juice during spring and summer and I’m all in. 

But when I can make a version of something at home my family is familiar with, I relish this opportunity all the more! Making it at home also saves me a ton of money with my three kids!

Frosted Lemonade Copycat Recipe

Sometimes called frosted and sometimes call frozen, either way this copycat version of a beloved chain restaurant version for homemade frozen lemonade anytime is going to be the perfect treat for the whole family!!

The original Chick-Fil-A recipe uses vanilla ice cream and a homemade lemonade. So to make this like the real thing, we need to use low carb ice cream and remove sugar from the lemonade mixture. 

No problem! I only use natural ingredients and never use artificial sweeteners. My main sweetener choice is lemon stevia as the better option here. 

I like the Sweetleaf brand as I feel it does not have an aftertaste or artificial flavor. But any sugar alternative you like is fine to use. 

Low Carb Sweetener Options

It’s always best to start with a small amount of liquid stevia and add more if you need the sweetness.

You can also use Swerve sweetener if you don’t like or have stevia. I would say start with just 1/4 cup of the confectioners style.

Plain stevia is fine as well if you don’t have lemon flavored stevia, you could add some lemon zest. 

Monk Fruit liquid sweetener is also another great option!

You can swap with any keto sweetener you prefer. Here’s my sweetener guide and conversion chart to help you decide how much to use. 

Add some fresh lemon slices to this refreshing drink and a pretty straw and head outside for a relaxing time with family and friends.

Knowing it’s made without sugar, makes it taste all the more sweeter, especially when you are on a low carb diet or keto diet.

Store Bought Low Carb Ice Cream Options

In order to make this creamy drink, you do need ice cream. If you don’t want to make my No Churn Keto Vanilla ice cream, you can purchase any of these below in most markets like Whole Foods.

You will find the Nutritional Information below in the recipe card and my recipe for keto ice cream was used to determine the data. 

Halo Top

Rebel 

Enlightened

Killer Creamery

Simply Truth Keto

This delicious drink is best served outside on a swing on a warm day! Joy!

Pure Joy from this momma when I see my kids laughing while I snap a few pics and they enjoy this luscious frozen keto lemonade creamy ice cream sweet treat!

Sugar Free Frosted Lemonade Recipe

Print

Sugar-Free Copycat Chick-Fil-A Frozen Lemonade

Prep Time 2 minutes minutes

Total Time 2 minutes minutes

Servings 6 servings @ 4 ounces

Calories 208kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

• 1/3 cup lemon juice ( if you like tart flavors, increase this to 1/2 cup)
• 1 cup cold water
• 1/2 -2 teaspoons lemon liquid stevia or see notes above
• pinch salt
• 2 cups my Keto No churn Vanilla Ice Cream Recipe

Instructions

• Add the ingredients into a high powered blender or food processor and blend until desired consistency.
• I suggest starting with 1/2 teaspoon of liquid stevia then taste and adjust to decide if it is sweet amount for you.
• If you'd like more lemon flavor add 1/4 cup more real lemon juice.

Notes

1.6 g net carbs per serving which is 4 ounces.

My original recipe posted in 2016 did not include keto vanilla ice cream. It was only 5 calories using 3 cups ice, 1/3 cup fresh lemon juice with 1/4 cup water and stevia.

You can still enjoy this great beverage without the ice cream if you prefer though I’ve been told it wouldn’t be exactly like the Chick-Fil-A as they use vanilla ice cream to get that creamy texture.

 

Nutrition

Serving: 1serving is 4 ounces | Calories: 208kcal | Carbohydrates: 2g | Protein: 1g | Fat: 20g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.003g | Sodium: 2mg | Potassium: 14mg | Fiber: 0.04g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 5mg | Calcium: 2mg | Iron: 0.01mg

The post Sugar Free Keto Copycat Chick-Fil-A frozen Lemonade appeared first on Sugar-Free Mom.

Cauliflower Antipasto Salad

​Who doesn’t love a good antipasto platter in the warm months of the year.

Simple and easy to entertain friends, just loading up a ton of keto friendly good stuff, like dried meats, cheese crips, nuts, cheeses, pickles, artichoke hearts, mini sweet peppers, black olives, green olives, etc. 

Summer for me is all about easy entertaining recipes, simple tasty sides and practically no oven cooking if I can get away with it.

That is not the case in this recipe, sorry! 

The good news is this keto antipasto salad is out of this world! The bad news is that yes, you do need to roast the cauliflower prior to building this beauty of a keto pasta salad.

BUT my friends, it is so worth it because best part is, you can enjoy it without blood sugar spikes or crash!

Carbs in Traditional Antipasto Pasta Salad

​According to the app Cronometer, a pasta salad store bought from Aldi’s has about 22 total grams of carbs for a 1/2 cup serving and 200 calories.

Too high for anyone on a keto diet and will kick you out of ketosis. It might work for someone on a low carb diet who eats 50 grams of carbs or more a day, but it’s not something I’d recommend for anyone looking to lose weight or reduce sugar and refined carb cravings. 

Our Keto Antipasto Salad has just 5 grams of total carbs for 1/2 cup serving. All the rest of the nutritional information is listed in the printable recipe card at the bottom of this page. 

Can I use Store Bought Frozen Cauliflower Rice?

No I do not recommend using frozen cauliflower rice as it is very bland and holds a lot of water. If you do want to try it, be sure to thaw it and drain it really well before using. 

For best results, roasting is my recommended method. Roasting takes cauliflower to a level of tasty that far surpasses any other way of cooking it.

Steaming is ok, but for this you REALLY need to roast it in the olive oil and garlic before adding all the tasty antipasto accompaniments to a large bowl. 

You could use store bought raw cauliflower rice and add in some olive oil and garlic to season it and this would certainly save some time, but I prefer the oven roasting method if you have time.

Keto Antipasto Salad

Once prepared, you’ve got this huge, awesome, totally fabulous side dish for any entree, for any weeknight with grilled meats, for any BBQ party with friends! And antipasto turned into a salad that’s hearty and satisfying and an easy way to feed a crowd!

Worth it, worth it every time! Even your friends won’t notice it’s made with cauliflower, they may ask after they’ve eaten their fair share, but they won’t care!

I brought this over for Fathers Day to my Big Italian family, my brother and his Italian In laws and it was a huge hit! No one even asked what it was made of, they all just dived into it.

I barely had any left to take myself home a serving!

If you feel this salad is just too big then cut all the ingredients listed by half and you can enjoy it yourself all week long for easy meal preps lunch! Otherwise serve it up for company, cook out parties and BBQ’s!

Other cauliflower rice recipes you might like:

• Provolone Cauliflower Rice
• Kimchi Fried Cauliflower Rice
• Cauliflower Potato Salad

Low Carb Keto Antipasto Cauliflower Rice Salad

Print

Low Carb Antipasto Cauliflower “Rice” Salad

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 12 @1/2 cup each

Calories 132kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 8 cups cauliflower florets or 6 cups riced (see notes above)
• 3 tablespoons extra virgin olive oil
• 4 ounces fresh mozzarella cheese smoked, chopped
• 4 ounces dried salami chopped
• 6 ounces artichoke hearts in the jar, sliced
• 6 ounces roasted red peppers chopped
• 1 ounce mild banana pepper rings
• 1/2 cup olives pitted, sliced
• 1 cup fresh basil chopped
• 3 tablespoons red wine vinegar or lemon juice
• salt and pepper to taste
• optional: red onion

Instructions

• Preheat oven to 400 degrees F.
• Place cauliflower florets on two baking pans. Toss florets with olive oil.
• Bake for 1 hour or until tender. Place cooked florets into a food processor and pulse until texture of rice.
  
• If using cauliflower rice simply saute the rice in a large skillet tossing with the olive oil until warmed through and follow the rest of the recipe. 
• Pour into a large serving bowl and allow to cool.
• Once cooled add remaining ingredients into bowl and toss together.
• Taste and adjust salt and pepper to your preference.
• Serve room temperature immediately or Keep refrigerated until ready to serve.

Video

Notes

3 g net carbs

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

You could skip the roasting of the cauliflower and simply use store bought cauliflower rice but you just won’t get the same flavors as roasting the fresh florets.

Nutrition

Serving: 0.5cup | Calories: 132kcal | Carbohydrates: 5g | Protein: 6g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 588mg | Potassium: 321mg | Fiber: 2g | Sugar: 1g | Vitamin A: 265IU | Vitamin C: 40.8mg | Calcium: 82mg | Iron: 0.9mg

The post Gluten Free Low Carb Keto Antipasto Cauliflower Salad appeared first on Sugar-Free Mom.

Low Carb Keto Coffee Cake

​Mother’s day is right around the corner! Surprise the mom in your life with this delicious keto blueberry coffee cake or print the recipe and hand it to your family to make for your special day! 

This is the perfect treat with your morning coffee, and while it might look time consuming, it really is a quick and simple recipe that even the novice keto baker can make. 

The first layer is a moist keto coffee cake with a hint of vanilla. 

The next layer is cream cheese filling spread over the batter, topped with fresh mixed berries.

You can certainly make this a keto blueberry cream cheese coffee cake by removing the fresh blackberries and fresh raspberries if you prefer.

On top of the berry cheesecake layer is a yummy crumble topping.

Nothing better with a cup of coffee!

How to Make the Best Coffee Cake Recipe Low Carb

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

Ingredients for the Cake

Room temperature eggs, butter, Greek yogurt, (you can replace with sour cream as well), unsweetened almond milk (you can replace with coconut milk for nut free), vanilla extract, low carb sweetener, almond flour (you can replace with sunflower seed flour for nut free), coconut flour, baking powder

Ingredients for the Cream Cheese Center

Cream cheese, mixed fresh berries, low carb sweetener is optional, and lemon zest

Ingredients for the Streusel Topping

Almond flour or replace with sunflower seed flour for nut free, butter, low carb granulated or powdered sweetener and cinnamon

How to Make the Tender Cake

Preheat the oven to 350 F / 180 C / 160 fan and line the bottom of an 8 inch (20cm) round springform pan with parchment paper. Grease the sides and parchment paper with butter.

Add the eggs to a large bowl and whisk with an electric mixer for 1.5 minutes until light and fluffy.

Add the melted butter, yogurt, almond milk, vanilla extract and Swerve. Whisk until combined.

Mix the almond flour, coconut flour and baking powder in a clean separate bowl. Add the dry ingredients to the wet ingredients and blend until combined. Don’t over beat.

How to Make the Cinnamon Streusel Layer

Mix all ingredients in a separate small bowl using a spoon and press with your fingers into small clumps.

How to Assemble the Keto Cinnamon Coffee Cake Recipe

Add the cake batter to your cake pan and level with a spatula. Spread or dollop the cream cheese on top leaving 1 inch from the edge. Top with berries in a single layer and then sprinkle over the streusel topping.

Bake for 60 – 70 minutes. Check after 40 minutes. If the top of the cake starts to brown to quickly, you can loosely cover with a sheet of aluminum foil, but don’t seal it.

Let the cake cool completely before releasing and removing the springform.

Please Note; the cake will feel super soft once out the oven but it will firm up as it cools so try not to over bake. For serving, sprinkle Swerve sugar free confectioners’ sugar over the top if desired. 

Keto Sweetener Options for Sugar-Free Coffee Cake

If this is your first time baking on a keto diet, it can take some time to get used to the different low carb sweeteners available.

I love using Swerve sweetener as well as liquid stevia.

But sugar-free brown Monk fruit sweetener would be equally delicious as well as using Allulose. All of these options will not spike your blood sugar and will not cause you cravings. 

Part of a low-carb lifestyle is getting used to the taste of swapping sugar for low carb sweeteners does take some time, but the good news is that trying different options will help you discover what you like best. 

If you don’t want to use the sweeteners I’ve chosen for this low carb cake recipe, you can choose any you like.

I’ve created this Sweetener Guide and conversion chart to help you with how much to use in place of Swerve in this keto gluten-free coffee cake recipe. 

More Low Carb Recipes 

No Bake Sugar Free Coffee Cheesecake

Sugar Free Espresso Coffee Cake

Sugar Free Brownie Mousse Cake

Keto Berry Cream Cheese Coffee Cake

Print

Low Carb Keto Berry Cream Cheese Coffee Cake

This Low Carb Mixed Berry and Cream Cheese Coffee Cake is the perfect treat you need with a nice cup of tea. Creamy, moist, fruity and with a nice crispy streusel topping it’s great for a summers evening or cozying up on a Sunday with a good book.

Prep Time 15 minutes minutes

Cook Time 1 hour hour 5 minutes minutes

Servings 12

Calories 297kcal

Author Jo Harding

Ingredients

CAKE

• 4 large eggs room temperature
• 1/2 cup butter melted, then allowed to cool
• 1/2 cup Greek yogurt plain or sour cream
• 1 tablespoon unsweetened almond milk or coconut milk
• 2 teaspoon vanilla extract
• 1/2 cup Monk Fruit Allulose sweetener or see options above
• 2 cups almond flour or sunflower seed flour
• 1/4 cup coconut flour
• 2 teaspoon baking powder

STREUSEL TOPPING

• 1/2 cup almond flour or sunflower seed flour
• 2 tablespoon butter melted
• 1 tablespoon Monk fruit Allulose sweetener or swap with options above
• 1 teaspoon cinnamon

CENTER

• 4 ounces cream cheese softened
• 1/3 cup blackberries fresh
• 1/3 cup blueberries fresh
• 1/3 cup raspberries fresh
• 2 tablespoon Monk Fruit Allulose confectioners optional

Instructions

CAKE

• Preheat the oven to 350 F / 180 C / 160 fan and line the bottom of an 8 inch (20cm) round springform baking pan with parchment paper. Grease the sides and baking paper with butter.
• Add the eggs to a large mixing bowl and whisk with an electric whisk for 1.5 minutes until superlight and fluffy.
• Add the melted butter, yogurt, almond milk, vanilla extract and Swerve. Whisk until combined.
• Mix the almond flour, coconut flour and baking powder in a clean bowl. Add the dry to the wet ingredients and blend until combined. Don’t over beat.

STREUSEL

• Mix all ingredients in a separate bowl using a spoon and press with your fingers into small clumps.

ASSEMBLY

• Add the cake batter to your baking pan and level with a spatula. Spread or dollop the cream cheese on top leaving 1 inch rim at the edge. Top with berries in a single layer and then sprinkle over the streusel topping.
• Bake for 60 – 70 minutes. Check after 40 minutes. If toothpick or skewer inserted in center is dry, it's done. If the top of the cake starts to brown, you can loosely cover with a sheet of tin foil, but don’t seal it.
• Let the cake cool completely before releasing and removing the springform.
• NOTE the cake will feel super soft once out the oven but it will firm up as it cools so try not to over bake.

STORAGE

• Fridge for 3 days or freezer for 2 months.

Notes

Net Carbs 5 g

This recipe was first published in May 2023.

Nutrition

Serving: 1slice | Calories: 297kcal | Carbohydrates: 9g | Protein: 9g | Fat: 26g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.4g | Cholesterol: 97mg | Sodium: 133mg | Potassium: 134mg | Fiber: 4g | Sugar: 2g | Vitamin A: 524IU | Vitamin C: 2mg | Calcium: 112mg | Iron: 1mg

The post Low Carb Keto Berry Cream Cheese Coffee Cake (Gluten Free) appeared first on Sugar-Free Mom.

Our Low Carb recipe round up for our Memorial Day Menu includes refreshing beverages, low-carb appetizers, main dishes, low-carb side dishes, and of course keto dessert recipes!

This post has been updated with new additions for 2025!

Even when on a ketogenic diet you can enjoy some good food that won’t spike your blood sugar to help you stay in ketosis.

Healthy Memorial Day Recipes

Refreshing Beverages for a Hot Summer Day! These delicious and easy recipes are all sugar free, low carb and keto friendly! They are all easy recipes as well!

Sugar Free Copycat Starbuck’s Cool Lime Refresher

This homemade Sugar Free Copycat Starbuck’s Cool Lime Refresher has just 16 calories per serving and no sugar added making this a perfect option to quench your thirst!

Keto Homemade Electrolyte Drink (Lemon, orange, lime)

​This Homemade Keto Electrolyte Drink is a fantastic way to get in vitamins and minerals with simple ingredients and you can control the sweetness using your favorite sugar free sweetener. It also costs a lot less to make at home than buying store bought electrolyte drinks.

Sparkling Sugar-Free Basil Lemonade

Sparkling Sugar-Free Basil Lemonade is a wonderful refreshing simple recipe for the summer season made completely sugar-free!

Low Carb Keto Copycat Chick-Fil-A Frozen Lemonade

This Copycat Chick-Fil-A Frozen Lemonade is just 2 grams of carbs per serving! Super simple ingredients that create an amazing sugar free, low carb recipe sure to hit the spot on a hot summer day!

Low Carb Watermelon Slushies

With just 3 ingredients you can WOW your kids and friends with this tasty cool, summer treat!

Low Carb Appetizers

It’s not easy to please your entire family all the time, but with these tasty appetizers, you surely will! All these low carb or keto recipes are favorite recipes of my picky family and I believe your picky ones will enjoy them too!

Sugar Free Sweet Keto Bacon Wrapped Chicken Bites

Sugar Free Sweet & Spicy Bacon Wrapped Chicken Bites! A low carb, keto, easy, finger food healthy appetizer for any BBQ party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.

Keto Greek Feta Dip

This Creamy Keto Greek Feta Dip is a quick recipe combining extra virgin olive oil with cream cheese, sour cream, feta cheese and topped with fresh herbs and fresh vegetables. 

Keto Cauliflower Hummus

Swapping the standard high carb chickpea for cauliflower is the perfect solution to make a keto hummus. Both of their textures once cooked and mashed are quite similar and no one will notice the difference because there is a still a ton of flavor!

Paleo Keto Crackers

These Paleo Keto Crackers are made with nuts and seeds and perfect for a low carb option charcuterie board. 

Keto Antipasto Skewers

This is another creative way to keeping it simple on the keto or low-carb diet. Just another way to show your family and friends that eating keto isn’t crazy, doesn’t deprive and is actually quite satisfying than any other way of eating.

Keto Cheesy Sweet Pepper Poppers

Cheesy Low Carb Keto Sweet Pepper Poppers are  a perfect finger food dish for a party or football game watching! Just 7 ingredients and 1 net carb per pepper!

Main Dish Entrees

Next up for our Memorial Day recipe roundup is low-carb meals as the main dish attraction for your holiday weekend!

Keto Lemon, Garlic and Herb Chicken Kebabs 

This easy keto chicken kebab recipe can be grilled or made in the oven and is served with a luscious tzatziki sauce and low carb fresh summer salad for a perfect family friendly easy low-carb meal! 

Grilled Pesto Shrimp Skewers

Grilled Pesto Shrimp Skewers are the easiest and tastiest of shrimp recipes perfect for BBQ party!

Keto Beef Zucchini Burgers with Feta Sauce

These beefy burgers are a great way to sneak in zucchini without the family realizing it. They all said they loved the flavor so for 3 picky kids and one picky hubby I’d say that’s a win!

Keto Chicken Burgers with Chipotle Mayo Slaw

When you’re just wanting to enjoy a burger but want a little change to your traditional burger game, these chicken burgers will fit the bill. Completely satisfying using delicious, dark meat chicken thighs and full of spicy fresh flavors!

Low Carb Poblano Pork Burgers with Jalapeno Ailoli

These Low Carb Poblano Pork Burgers with Jalapeno Ailoli are the perfect grilling food for your Memorial Day BBQ!

Keto Grilled Chicken with Fresh Herb Marinade

This fresh lime juice marinade can be soaked over the chicken breasts for just 30 minutes or overnight in the fridge for up to 8 hours. Either way you are sure to have a flavorful and delicious grilled chicken.

Low Carb Sides

Making hot dogs this long weekend? if so try these keto hot dog buns! 

Need Burger Buns? I’ve got a couple of low-carb options for you! 

This is the best Low Carb Cottage Cheese Cloud bread Rolls that has 9 grams of protein and just 1 gram carbohydrates per slice! The next time you want to make a keto bread, try this satisfying cottage cheese cloud bread!

Keto Dairy Free Cloud Bread Rolls

Keto Italian Pasta Salad

​This Keto Italian Pasta Salad is filled with fresh flavors, but without all the carbs of a traditional pasta salad.

Low Carb Avocado Tomato Cucumber Salad

This  Low Carb avocado cucumber tomato salad is so easy to make and perfect for warm summer days! It’s gluten free, grain free, creamy and delicious! Paleo too, the cheese is optional!

Antipasto Cauliflower Rice Salad

Who doesn’t love a good antipasto platter in the warm months of the year. Simple and easy to entertain friends, just loading up a ton of keto friendly foods like dried meats, cheese crips, nuts, cheeses, pickles, olives, etc.

Summer for me is all about easy entertaining low carb recipes, simple tasty and easy sides I can make ahead and practically no oven cooking if I can get away with it.

That is not the case in this recipe, sorry! The good news though is this salad is out of this world!

Keto Broccoli Salad

​This low carb salad made with fresh broccoli, delicious red onions and a few simple ingredients is fantastic for BBQs, potlucks and family gatherings because of the easy meal prep to make it ahead.

Keto Cauliflower Mock Potato Salad

This Mock Potato Salad is Low Carb, Keto, gluten free, paleo and made with cauliflower and a tasty dressing that is as close to traditional potato salad as you can get!

Low Carb Caprese Zucchini Noodle Pasta Salad

This gorgeous Caprese Fresh Zucchini Noodle Pasta Salad is keto, gluten free, low carb and simple with just 4 ingredients and a delicious dressing.

Low Carb Easy Arugula and Avocado Side Salad

If you’re looking for a super tasty easy salad to pair with your low-carb dinner, this Easy Arugula Avocado Salad is perfect.

Low Carb Keto Grilled Hasselback Zucchini (Air Fryer Option)

Cheesy Bacon Hasselback Zucchini made on the grill, in the oven or air fryer, either way it’s a crowd pleasing easy recipe! Keto, Low Carb, Gluten Free, Crowd Pleaser healthy side dish! Just 1 g net carbs!

Low Carb Keto Desserts

Now is the perfect time to try some new keto desserts! You are also in the right place if you need nut free options since my youngest son has a tree nut allergy I don’t often use almond flour in many recipes. I use alternatives like sunflower seed flour, sesame flour and coconut flour. 

​But if you really aren’t feeling like putting in any hard work for making any sugar free recipes this holiday, fresh strawberries, blueberries and blackberries are also just as delicious with some sugar free whipped cream!

Sugar Free Whipped Cream

This Luscious, Creamy, No- Bake Strawberry Cream Pie is Keto, Gluten Free, Grain Free, low carb and even nut free too!

With just 7 simple ingredients, this easy keto Pina Colada Cottage Cheese Fluff is full of tropical flavors. This sweet treat is high protein with 8 g protein per serving!

This deliciously fluffy, light and airy keto angel food cake is sugar free, keto, nut free, grain free, and gluten free! It’s made with just 8 ingredients and is just 61 calories with 3 net carbs per slice!

Keto Lemon Cheesecake Jars with Cookie Crumb

This Easy No Bake Lemon Cheesecake recipe is ready in minutes with just a few simple ingredients and just 4 g net carbs per jar.

Keto Berry Cheesecake Trifle in Mason Jars

Red, white and blue desserts that are not only low carb, and keto, but delicious, easy recipes for your backyard barbecue is what I live for!

Air Fryer Sugar Free Lemon Slice and Bake Cookies

This easy Air Fryer recipe for Sugar Free Lemon Slice and Bake Cookies is perfect for when you just want a small batch of cookies. It’s made a gluten-free diet, and nut free without almond flour. Oven directions are also provided.

Sugar-Free Low Carb Blueberry Cream Pie

This is a simple no bake dessert that looks like a million bucks to serve for company, yet you can make it in under a half an hour!

Keto Coconut Lime Bars

Keto Sugar Free Coconut Lime Bars have a buttery coconut flour crust, and a delicious, tart coconut lime filling. It’s a fabulous low-carb dessert!

 Patriotic Dessert Pizza

This Low Carb Fruit Pizza is Keto, Gluten Free and Nut Free, Almond flour free! Just 2 net carbs per serving or 4 total carbs.

Happy Memorial Day 2025!

This post was first published in May 2023 and has been updated each new year!

The post 38 Easy Best Low Carb Keto Recipes for Memorial Day appeared first on Sugar-Free Mom.

Easy Pulled Barbecue Chicken Recipe

I love nothing more than to make a crock pot recipe in the morning and come home to smell a fantastic dinner waiting for us. Little effort equals big reward. Those are my kind of meals! These chicken thighs can be served one of two ways. 

Enjoy as is coming right of the crock pot full of all this amazing barbecue sauce and tender chicken.

Add a simple side and dinner is done. Or shred the chicken thighs as you would for a pulled pork recipe and some Italian style coleslaw you’ve got a delicious low carb meal the whole family will love. You might also enjoy adding some Keto Fathead Rolls to this delicious pulled chicken meal.

Sugar Free BBQ Pulled Chicken

I did just that when I made this for my family. My recipe for the sugar free BBQ came from my Crock Pot BBQ Baby Back Rib recipe.  

I knew it would be fantastic on chicken thighs so I went ahead with the idea for easy pulled chicken in the crock pot. Did the kids love it? Absolutely! Did the picky hubby who doesn’t love sugar free much love it? Oh yes he did!

Keto BBQ Pulled Chicken & Side Dishes

There are many different ways to enjoy this keto chicken recipe!

One of the easiest way to serve this easy recipe is over a bowl of Italian Style keto coleslaw. 

I made if for the kids in a little low carb tortilla wrap as a burrito. My oldest, the picky teen, let me put some coleslaw in the burrito because I told him how incredible the crunchy slaw with the tender chicken would be.

You could also make bbq chicken sandwiches by serving in a low carb bun or another great option is with keto cornbread or even over cauliflower rice.

My oldest ate it but wasn’t a fan of the slaw. However you decide to enjoy this crockpot bbq chicken, this is a great keto low carb crowd pleaser recipe!

Kids right? They will love different foods as they age I guess, just as I did. I didn’t care much, more slaw for me and the hubby! So tasty and no guilt, all low carb and sugar-free!

My favorite way to serve this juicy chicken is in a bowl like this above worked and I’d eat it like that all day long.

This recipe was originally posted in April of 2015 and I decided to bring it out of the archives for the summer with a brand new video to showcase this awesome recipe!

STORE-BOUGHT SUGAR FREE KETO BBQ SAUCE AND SUGAR FREE KETCHUP

If you want to skip all the seasonings and ingredients for the low carb BBQ sauce, you can certainly just buy it on Amazon or your local grocery store. 

Just be sure to check the ingredients for added sugar and inflammatory oils like canola oil or soybean oil.

If you don’t have time to make my homemade sugar free ketchup recipe for this easy sugar free barbecue sauce recipe then the best option is to buy a good brand that uses great ingredients.

I recommend Primal Kitchen Sugar-Free BBQ sauce and Ketchup as the best store bought option and they also have lots of great condiments and dressings with a great ingredient list of good quality oils.

Swapping Sugar Free Low Carb Sweeteners

I used clear liquid stevia for this recipe, but you can use any low carb sweetener you like.

Allulose would be another option, but again it isn’t as sweet as using the Better than Sugar sweetener. Allulose comes in a liquid, and granulated form.

I’ve found this product that combines Allulose and Monk Fruit Sweetener and it does have a brown sugar sweetener, though I’ve not tested this product in this low carb sauce. 

My updated Sweetener Conversion chart will provide you the ultimate guide into all the natural sweeteners to use as opposed to artificial sweeteners and this will be your guide to look up the different low carb sweetener options that you may want to swap in my recipes.

Why do you add cocoa powder?

Chocolate is one of the main ingredients in Mexican mole sauce since it helps to balance out the spices used. It also adds a nice rich dark color and in my opinion just enhances all the flavors for the barbecue sauce.

This easy pulled bbq chicken has undeniable delicious flavors and I think the secret ingredient is to use cocoa powder just like I used in my keto chili recipe.

More Keto BBQ Recipes

BBQ Chicken Wings

BBQ Baby Back Ribs

Low Carb Hamburger Bun Recipes

Cottage Cheese Cloud Bread Rolls

Single Serve Hamburger Roll

Keto Hamburger Buns

Crock Pot Sugar Free BBQ Pulled Chicken

Print

Crock Pot Sugar Free BBQ Pulled Chicken

Prep Time 15 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 15 minutes minutes

Servings 8

Calories 219kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 3 pounds boneless skinless chicken thighs
• 1 teaspoon smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

BBQ Sauce Ingredients

• 1/2 cup water
• 1/4 cup apple cider vinegar
• 1 cup sugar free ketchup
• 1 teaspoon maple extract
• 1/4 teaspoon cumin
• 1/4 teaspoon salt
• 1 tablespoon cocoa powder unsweetened
• 1/2 teaspoon clear liquid stevia or see notes above for using a brown sugar substitute

Instructions

• Place the chicken on a baking sheet.
• Whisk the paprika, onion powder, garlic powder, cumin, salt and pepper together.
• Rub the dry seasonings onto the chicken on both sides. Set aside.

For the BBQ Sauce

• Pour the water, apple cider vinegar, and ketchup into the bottom of the crock pot.
• Stir until combined then add the remaining ingredients to the crock pot.
• Stir well then add the chicken thighs to the crock pot.

Slow Cooker Method

• Cover and cook on high 3-4 hours or low 8-10 hours.
• Uncover when finished cooking and shred thighs with 2 forks.

Instant Pot Instructions

• Follow the same preparing of the chicken and sauce but instead of placing sauce into slow cooker, place into instant pot. Stir well then add thighs to the pot.
• Cover and set to manual, high pressure for 25 minutes. 
• Natural release for 5 minutes, then manually release pressure.
• Enjoy shredded bbq chicken over coleslaw or in a low carb tortilla as a burrito.
• Store in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. 

Video

Notes

This recipe was originally posted in April of 2015 and I decided to bring it out of the archives for the summer with a brand new video to showcase this awesome recipe!

Midlife Macro Method™ Approved! 

Nutrition

Serving: 1serving @ 6 ounces | Calories: 219kcal | Carbohydrates: 4.3g | Protein: 33.8g | Fat: 7.2g | Saturated Fat: 1.5g | Cholesterol: 142mg | Sodium: 277mg | Fiber: 0.6g | Sugar: 1.1g

The post Sugar Free Low Carb Keto BBQ Pulled Chicken Recipe appeared first on Sugar-Free Mom.