Fresh Watermelon Cake Recipe

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

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

I originally made this fresh fruit cake recipe for my sister-in-law’s birthday.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

The reaction was priceless.

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

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

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

The Best Way to Make a Watermelon Birthday Cake

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

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

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

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

The combination of:

• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

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

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

Ingredients You’ll Need

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

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

For serving:

• Sugar-free whipped cream, optional

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

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

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

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

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

It’s naturally:

• Flourless
• Gluten-free
• Dairy-free
• Vegetarian
• Whole food based

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

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

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

Using a large sharp knife, carefully remove the rind.

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

Don’t worry about making it perfect.

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

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

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

Decorating the Top of the Cake

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

I kept mine simple by using a combination of:

• Whole strawberries
• Halved strawberries
• Grapes
• Blueberries
• Fresh mint leaves

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

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

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

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

Why Fruit Skewers Take This Cake to the Next Level

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

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

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

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

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

Frequently Asked Questions

Can I make this ahead of time?

Yes.

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

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

How should I store leftovers?

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

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

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

What should I serve with watermelon cake?

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

Tips for Success

Dry the Watermelon Well

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

Decorate Shortly Before Serving

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

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

• Strawberries
• Blueberries
• Grapes
• Raspberries
• Blackberries
• Kiwi
• Dragon fruit

Save the Scraps

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

Flourless Fresh Fruit Watermelon Cake Recipe

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Easy Flourless Fresh Fruit Watermelon Cake Recipe

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

Prep Time 30 minutes minutes

Servings 12 servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

• 1 Cutting board
• 1 cake stand
• 1 Large Bowl
• 1 sharp knife
• 12 toothpick skewers

Ingredients

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

Optional

• Sugar-free whipped cream
• Happy Birthday cake topper

Instructions

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

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

Serving: 1serving | Calories: 96kcal | Carbohydrates: 24g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 3mg | Potassium: 345mg | Fiber: 2g | Sugar: 19g | Vitamin A: 1310IU | Vitamin C: 42mg | Calcium: 24mg | Iron: 1mg

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

Quick Pickle Vegetables

Whether you’re making quick pickled red onions, pickled cucumbers, green beans, cauliflower, radishes, or a colorful mix of fresh veggies, this quick pickle brine is one of the easiest ways to preserve vegetables and add a burst of flavor to salads, burgers, sandwiches, tacos, grain-free bowls, and more.

Quick pickling is one of the best kitchen skills to learn because it requires no special equipment, no canning process, and very little hands-on time. Just a jar, a sharp knife, a few pantry staples, and your refrigerator.

Why You’ll Love These Sugar-Free Refrigerator Pickles & Veggies

• No added sugar
• No canning required
• Ready in as little as 30 minutes
• Great way to use up fresh vegetables
• Naturally low carb and keto-friendly
• Easy to customize with fresh herbs and spices
• Perfect for meal prep
• Adds flavor without extra calories

Unlike traditional sweet pickles or bread-and-butter pickles, these refrigerator pickles let the natural flavor of the vegetables shine through while providing that classic tangy crunch.

What Are Quick Pickles?

Quick pickles, also called refrigerator pickles, are vegetables soaked in a vinegar-based brine rather than undergoing a traditional fermentation process. They are stored in the refrigerator and become flavorful within hours instead of days or weeks.  

The biggest difference between traditional fermented pickles and quick pickles is that quick pickles use vinegar for acidity and preservation rather than relying on beneficial bacteria to create lactic acid during fermentation.

Best Vegetables for Quick Pickling

One of the great things about quick pickling is that almost any vegetable works.

Try:

• Red onions
• Cucumbers
• Green beans
• Radishes
• Cauliflower florets
• Bell peppers
• Jalapeños
• Carrots
• Cabbage
• Asparagus
• Turnips

Quick pickled red onions are especially popular because they turn a beautiful bright pink color after soaking in the brine.

Ingredients You’ll Need

For the Quick Pickle Brine

• 2 cups apple cider vinegar or white vinegar or 1 cup each
• 2 cups water
• 2 tablespoons kosher salt
• 2-4 tablespoons Allulose liquid (optional)
• 2 tablespoons pickling spice or see below

Optional Flavor Boosters

• Fresh dill
• Dill seed
• Mustard seeds
• Coriander seeds
• Garlic cloves
• Black peppercorns
• Red pepper flakes
• Fresh herbs

A simple 1:1 ratio of vinegar to water works beautifully for most quick pickling recipes.

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.

Step 2: Fill the Jar

Pack vegetables tightly into a clean glass jar or mason jar.

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

• Vinegar
• Water
• Salt
• Pickling spice

Bring to a low boil and whisk until the salt and sweetener if using, dissolves.

Step 4: Pour Over Vegetables

Pour the brine over the vegetables until completely covered. Let cool about 30 minutes.

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

• Red onions: 30 minutes to 1 hour
• Cucumbers: 24 hours
• Mixed vegetables: 24–48 hours

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

• Burgers
• Salads
• Tacos
• Lettuce wraps
• Sandwiches

Dill Refrigerator Pickles

Add:

• Fresh dill
• Garlic cloves
• Black peppercorns

These taste similar to classic dill pickles without any added sugar.

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

• Cauliflower
• Carrots
• Red onions
• Bell peppers
• Green beans

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

Because these are quick refrigerator pickles and not canned pickles, they must remain refrigerated.

Stored properly in an airtight container, most quick pickled vegetables stay fresh for 2 to 4 weeks.

Can Quick Pickled Vegetables Support Gut Health?

While quick pickled vegetables made with vinegar are not fermented and don’t contain the beneficial bacteria found in traditional fermented foods like sauerkraut, kimchi, or naturally fermented pickles, they can still support a healthy gut in several ways.

1. They Help You Eat More Vegetables

Most Americans fall short on vegetable intake. Adding tangy quick pickled vegetables to meals makes vegetables more appealing and can help increase your daily fiber intake.

Fiber acts as a prebiotic, feeding the beneficial bacteria already living in your gut.

2. Vinegar May Support Digestion

The vinegar used in quick pickling, especially apple cider vinegar, contains acetic acid, which may help support digestion and healthy blood sugar balance when consumed with meals.

3. Herbs and Spices Offer Additional Benefits

Many common pickling ingredients contain plant compounds that support digestive health:

• Fresh dill provides antioxidants and may help soothe digestion.
• Garlic contains prebiotic fibers that feed beneficial gut bacteria.
• Mustard seeds contain compounds that may support digestion.
• Coriander seeds have traditionally been used to ease digestive discomfort.

4. Pair Them With Fermented Foods

For even greater gut health benefits, serve quick pickled vegetables alongside fermented foods such as:

• Sauerkraut
• Kimchi
• Plain kefir
• Unsweetened yogurt
• Fermented pickles

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

✔ Choose vinegar with at least 5% acidity. I used a combo of apple cider and white vinegar.

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

✔ Experiment with fresh dill, garlic, mustard seed, and coriander.

✔ Use glass jars rather than plastic containers for best flavor.

Frequently Asked Questions

Can I make quick pickles without sugar?

Absolutely. This recipe is completely sugar-free and still delivers plenty of flavor thanks to vinegar, salt, herbs, and spices.

What’s the best vinegar for quick pickling?

White vinegar provides a clean, classic pickle flavor while apple cider vinegar offers a slightly milder, sweeter taste. Both work well.  

Can I pickle different vegetables together?

Yes! Mixed vegetable pickles are a great way to use up produce before it spoils.

Do quick pickles need to be canned?

No. Refrigerator pickles are specifically designed to skip the canning process and be stored in the refrigerator.

Making easy sugar-free quick pickled vegetables is one of the simplest ways to add flavor, crunch, and color to your meals. With no added sugar, minimal ingredients, and endless customization options, this refrigerator pickle recipe is perfect for anyone following a low-carb, keto, or sugar-free lifestyle.

Whether you’re making quick pickled red onions, dill pickles, green beans, or a colorful mix of fresh vegetables, you’ll love having a jar ready in the refrigerator to instantly elevate any meal.

Are Quick Pickled Vegetables Probiotic?

No. Most quick pickled vegetables are made with vinegar and do not undergo fermentation, so they generally do not contain live probiotic bacteria.

However, they can still support gut health by encouraging vegetable intake, increasing fiber consumption, and providing flavorful variety that makes healthy eating more enjoyable.

Easy Sugar Free Quick Pickled Vegetables

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How to Make Easy Sugar Free Quick Pickled Vegetables

These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.

Prep Time 10 minutes minutes

Servings 12 servings @ 1/2 cup drained vegetables

Calories 28kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 64 oz mason jar or two-32 ounce mason jars

Ingredients

• 8 ounces green beans about 2 cups
• 8 ounces cucumbers sliced, about 2 cups
• 4 ounces carrots sliced into sticks, about 3/4 cup
• 4 ounces red onion sliced, about 3/4 cup
• 4 ounces bell peppers sliced, about 3/4 cup

Brine

• 2 cups water
• 2 cups vinegar ( I used 1 cup apple cider and 1 cup white vinegar)
• 2 tablespoons salt
• 2 tablespoons pickling spice or see notes above
• 2-4 tablespoons Allulose liquid optional to balance flavors

Instructions

• Wash and dry your vegetables thoroughly. Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.
• Pack vegetables tightly into a clean glass jar or mason jar. Add any fresh herbs or spices you enjoy.
• Add the brine ingredients into a medium saucepan and bring to a low simmer. Turn off heat and pour brine over vegetables in the jar. Allow to cool for about 30 minutes then seal with a cover and refrigerate.
• For best flavor: The longer they sit, the more flavorful they become.

  Red onions: 30 minutes to 1 hour

  Cucumbers: 24 hours

  Mixed vegetables: 24–48 hours
• Quick pickled vegetables stay fresh for 2 to 4 weeks in the refrigerator.

Notes

4 g net carbs per 1/2 cup drained vegetables

Here’s my video tutorial on Pinterest. 

Nutrition

Serving: 1serving @ 1/2 cup | Calories: 28kcal | Carbohydrates: 5g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 886mg | Potassium: 156mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2024IU | Vitamin C: 17mg | Calcium: 26mg | Iron: 1mg

The post How to Make Easy Sugar-Free Quick Pickled Vegetables appeared first on Sugar-Free Mom.

Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Greek Salad

Goddess Green Salad

Cucumber Dill Salad

Avocado Tomato Salad

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

​Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

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Mediterranean Roasted Cauliflower Salad

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

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

Serving: 1cup | Calories: 227kcal | Carbohydrates: 7g | Protein: 4g | Fat: 21g | Saturated Fat: 5g | Cholesterol: 16mg | Sodium: 515mg | Potassium: 285mg | Fiber: 1g | Sugar: 3g | Vitamin A: 275IU | Vitamin C: 42.7mg | Calcium: 117mg | Iron: 0.7mg

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

Dairy-Free Overnight “Oats” Without Oats

If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.

But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.

That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.

This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.

Why I Don’t Use Oats (Even Certified Gluten-Free Oats)

Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.

Here’s why I skip oats completely, even certified gluten-free oats:

• High carb load – oats can spike blood sugar and increase cravings
• Not ideal for insulin resistance – especially important in midlife
• Can stall weight loss – even when labeled “healthy”
• Glyophosphate exposure concerns – oats are commonly sprayed before harvest
• Low protein compared to need – not enough to support muscle and metabolism

Instead, I use a combination of:

• Hemp seeds
• Chia seeds
• Ground flaxseed

These create that perfect oat mixture texture while providing healthy fats, fiber, and better satiety.

Why So Many Women Are Going Dairy-Free

More and more women in perimenopause and menopause are choosing dairy-free breakfast recipes, and here’s why:

• Digestive issues – bloating, gas, or discomfort from lactose intolerance
• Inflammation concerns – dairy can be inflammatory for some individuals
• Skin issues – acne or irritation linked to dairy intake
• Hormonal balance – some find reducing dairy helps stabilize symptoms
• Allergy or sensitivity – even high-quality dairy doesn’t work for everyone

That’s why this recipe uses unsweetened coconut yogurt and plant-based milk options instead of traditional greek yogurt, cottage cheese or milk.

The Beauty of Overnight “Oats” (Without Oats)

The best part about this recipe is you still get everything people love about overnight oatmeal:

• A quick breakfast ready the next morning that takes just a few minutes of prep time
• Perfect for meal prepping or making a big batch
• No cooking required—just mix and refrigerate
• Customizable with your favorite fresh fruit, fresh strawberries, or toppings
• Great for busy mornings when you need something fast
• High in protein and perfect for Midlife Macros (All nutrition info is at the bottom of the page in recipe card).

Using a mason jar or airtight container, this becomes one of the easiest make-ahead breakfast recipes you’ll rely on all week.

A Great Way to Stay Consistent

This is more than just a fun healthy strawberry recipe—it’s a strategy.

When you have a healthy breakfast ready to go:

• You avoid skipping meals
• You reduce cravings later in the day
• You support blood sugar balance
• You stay consistent with your goals

And consistency—not perfection—is what leads to results.

Dairy-Free + Protein Options Explained

This recipe is fully dairy-free as written, but you’ll notice optional protein add-ins.

Here’s how that works:

• Collagen – dairy-free, great for skin, joints, and added protein
• Whey protein powder (optional) – helps boost protein, BUT it is dairy-derived

If you are strictly dairy-free, simply skip the whey.

If tolerated, adding whey will:

• Make this a more complete high protein breakfast
• Increase protein to 25 grams per serving
• Improve satiety and support muscle maintenance

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

• Low carb
• High fiber
• Packed with healthy fats
• Naturally sweetened with liquid stevia
• Full of fresh berries 

You still get that creamy, slightly thick texture people love in overnight oats, but with ingredients that better support your goals.

Want More Easy, Midlife Macro Approved Breakfast Ideas?

If you loved this easy dairy free low carb strawberry overnight oats, this is exactly how I teach women to eat inside my Midlife Macro Meal Plans.

Because here’s the truth—one healthy breakfast recipe is helpful…

But having a full plan is what creates consistency and results.

Inside my meal plans, I take the guesswork out of:

• How to build high protein, low carb meals that actually keep you full
• How to balance healthy fats without overdoing it (especially if keto stopped working for you)
• How to create meals that are Midlife Macro Approved
• How to enjoy foods like this while still supporting fat loss and hormone balance

You’ll get:

• Options for dairy-free, gluten-free, and family-friendly meals
• Done-for-you weekly meal plans
• Simple ingredients you can find anywhere
• Recipes that work for busy mornings and real life

Easy Dairy Free Low Carb Strawberry Overnight Oats

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Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5 minutes minutes

Servings 2 servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

• 1 cup unsweetened coconut yogurt
• 3 tbsp Hemp seeds
• 2 tbsp Flaxseed
• 4 tsp chia seeds
• 20 grams unflavored collagen or 2 scoops
• 1 tsp berry liquid stevia
• 80 grams strawberries chopped

Optional

• 30 grams unflavored whey protein powder

US Customary – Metric

Instructions

• Place all ingredients except strawberries, in a mixing bowl and stir together.
• You need two serving glasses or two- 8 ounce mason jars.

  Add 1/4 of the chopped strawberries to the bottom of each mason jar.

  Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
• Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.

You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.

Midlife Macro Approved

Nutrition

Serving: 1serving | Calories: 327kcal | Carbohydrates: 15g | Protein: 22g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 2mg | Potassium: 94mg | Fiber: 7g | Sugar: 2g | Vitamin A: 126IU | Vitamin C: 24mg | Calcium: 88mg | Iron: 4mg

The post Easy Dairy Free Low Carb Strawberry Overnight Oats appeared first on Sugar-Free Mom.

Why Make Your Own Breakfast Sausage?

If you’ve never made your own homemade breakfast sausage before, you’ll be surprised how simple it is and how much better you feel knowing exactly what’s in your food.

​Most store-bought options—even the “healthy” ones—often contain hidden sugar, additives, or low-quality meat from conventional pig farms.

Making your own allows you to:

• Choose high-quality ground meat
• Avoid added sugar and fillers
• Use pasture-raised pork or regeneratively raised meats
• Control flavor, salt, and spice levels
• Create a completely clean breakfast protein

If you can, look for pork from dedicated family farms that prioritize:

• Low-stress environments
• Natural behaviors
• No added growth hormones 
• Better soil health through regenerative agriculture practices

This not only improves flavor, but also nutrient density.

SUGAR FREE BREAKFAST SAUSAGE

Since sugar is totally unnecessary to a delicious breakfast sausage, I figured a new recipe was due!

My recipe for sugar free keto breakfast sausage will leave you feeling very satisfied and shocked at how easy it easy to prepare at home. Once you make this, you will never go back to store bought breakfast sausage again!

Midlife Macro Tip: Prioritize Protein First

If you’re following my midlife macro approach, this recipe is a perfect example of how to start your day.

Many women are under-eating protein without realizing it.

When you prioritize protein:

• Cravings decrease
• Blood sugar stabilizes
• You stay full longer
• Fat loss becomes easier

These sausage patties are a simple way to build a high-protein breakfast without overdoing fat.

Most of the women I coach in my tribe community, are under-eating protein and when they finally start tracking how much they should be having, it is always a jaw dropping experience.

But many woman in my group coaching have noticed a considerable difference in sugar cravings disappearing when they increase their protein intake.

If you’ve not tried increasing your protein to decrease cravings, I highly recommend and you can start by making these breakfast sausages! 

Ingredient Swaps & Variations

Make this recipe work for YOU:

Protein Options

• Ground pork (classic, most flavorful)
• Ground turkey (leaner, great for lower fat days)
• Ground chicken (mild and lighter)

 Tip: If using lean meats, add a little avocado oil to prevent dryness.

Seasoning Swaps

No Bell’s seasoning? Try:

• Sage + thyme + rosemary + black pepper
• Add hickory smoked salt for that classic sausage flavor
• Increase red pepper flakes for a spicy version

Flavor Add-Ins

• Fresh garlic instead of powder
• Fresh herbs instead of dried
• Fennel seeds (key for that traditional sausage taste)
• A pinch of paprika for warmth

How to Cook Homemade Sausage Patties

• Use a large skillet over medium heat
• Don’t overcrowd the pan
• Press a small indent in each patty (helps them cook evenly)
• Cook patties until browned and internal temperature reaches 165°F

You can also bake them on a baking sheet at 400°F for an easy hands-off option.

Make Ahead, Store & Freeze

This recipe is perfect for meal prep.

Option 1: Freeze Raw

• Roll into a 12 inch log
• Store in an airtight container or plastic bag
• Slice and cook when needed

Option 2: Cook First

• Reheat quickly in a skillet
• Store in fridge up to 3 days
• Freeze up to 1 month

You can also prepare this recipe as instructed below, cook the patties, then allow them to cool completely. Place into an airtight container, layered with parchment and not overlapping.

You can now store in the refrigerator for up to 3 days or freeze for up to a month. 

Perfect for busy mornings or adding to:

• Breakfast burritos
• Egg scrambles
• Sausage gravy
• Meal prep bowls

KETO LOW CARB BREAKFAST RECIPES

I’ve got a ton of keto breakfasts and low carb breakfasts that would compliment these breakfast sausage patties nicely.

Here in my pictures you are seeing my dairy free chaffles and they are amazing! The whole family loves these for sandwiches, as well as topped with butter and syrup.

Another keto breakfast option to accompany these sugar free breakfast sausages, my cloud bread waffles , or cloud bread French Toast. 

But we can’t forget eggs right? Try any of these delicious recipes with my sugar free breakfast sausage; low carb baked eggs in peppers, Cheesy Spinach Baked Eggs, Ham & Cheese Quiche. 

EASY SUGAR FREE BREAKFAST SAUSAGE 

Print

Easy Sugar Free Low Carb Keto Breakfast Sausage

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Servings 8 @ 2 sausage patties

Calories 316kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 2 pounds ground pork
• 2 teaspoons Bell's seasoning or 1/2 tsp each dried sage, rosemary, thyme, pepper
• 2 teaspoons salt
• 1/2 teaspoon garlic powder
• 1 teaspoon ground fennel seeds
• 1 tablespoon fresh chopped parsley plus more for serving
• optional: crushed red pepper flakes
• 1 tablespoon avocado oil

Instructions

• Mix all the ingredients together, except the oil.
• Form 16 balls and flatten by gently pressing in the center of each ball to form an indent. This will help keep their shape.
• Heat the oil in a large skillet over medium high heat. Once oil is hot, place 8 patties into the skillet. Cook 3-4 minutes on each side until browned and internal temperature reaches 165 degrees F. Remove from the skillet and cook remaining 8 patties in the same manner. Serve with fresh chopped parsley over the top.

Notes

This recipe was first published in Feb. 2021 and updated in March 2026.

Midlife Macro Approved

Nutrition

Serving: 1serving @ 2 patties | Calories: 316kcal | Carbohydrates: 1g | Protein: 19g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 82mg | Sodium: 645mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 50IU | Vitamin C: 2mg | Calcium: 20mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Breakfast Sausage appeared first on Sugar-Free Mom.

What is a Grasshopper Pie?

A Grasshopper is a sweet, mint flavored after dinner drink with its green color coming from creme de menthe.

It was created in 1918 in the French Quarter of Louisiana. While this something I have never drank or want to drink, the green color and the mint flavor work perfectly for celebrating St. Patrick’s Day with a family or even Easter with the fun, light green color!

The secret ingredient for this lovely special treat for St.Patrick’s day, is using a small amount of avocado to achieve that natural green color. You won’t notice any flavor of avocado because the peppermint extract and peppermint stevia will overcome that avocado taste. 

St. Patrick’s Day was never a holiday we’d celebrate when I was growing up,  in my Italian household. My mom never made green food and I never ate Corned Beef and Cabbage until I met my husband and married. But I must be honest, I love all the traditional holiday menu items and enjoy carrying on traditions for my kids!

My children see and hear about all things green during this time of year so I feel obligated as a momma to provide them some of these traditional favorites during this time of year.

Carbs in Grasshopper Pie Recipe

According to Cronometer, the app I use daily for my keto diet, says that one piece of a 9 inch pie with chocolate crust has 47.3 g total carbs and 432 calories.

That amount of carbs is too high if you’re on a keto diet. It may work for those on a low carb diet, but if you’re watching your sugar intake because you’re diabetic or have sugar cravings, this pie has 32 grams of sugar. 

​Carbs in Keto Grasshopper Pie

Our healthier version of a traditional Grasshopper pie, has just 3 grams net carbs and 5 grams total carbs. When your sweet tooth is calling, the best thing about our keto grasshopper pie is that it won’t spike your blood sugar. 

All remaining nutritional information is below in the recipe card, bottom of this post. 

Healthy Grasshopper Pie

But this dessert has been their number 1 favorite by far! The creamy filling is creamy mint mousse has always been their favorite, just like me. So adding some mint and some green color made this a win win for the whole family to celebrate St.Patty’s day!

Drizzle on a little more Chocolate sauce right before serving for extra deliciousness!

Super light texture, but totally satisfying in every bite.

It may be hard to resist one serving so it’s best if you enjoy this for a special occasion, when you can share with others!

Left overs can be dangerous, you’ve been warned!

Traditional Chocolate Cookie Crust

You can use any pie crust you like. The nutrition info includes my own no bake crust recipe and I think chocolate is the favorite for this type of pie.

But I’ve got others if you’re not into the no bake chocolate crust. 

All my crusts are nut free since my youngest has a tree nut allergy. 

This is a baked Chocolate pie crust, or try my Easy Keto Pie Crust or the crust from this No Bake frozen Strawberry Pie.

Can I change the peppermint stevia?

If you don’t have peppermint stevia it’s not the end of the world but it adds an extra punch to that mint flavor. You can use any sweetener you enjoy, I would say just 1/2 cup.

Since this is a no bake pie, you can truly use any low carb sweetener you like and taste as you go along. I would not recommend any low carb sweetener that is granulated for this creamy mousse pie.

For example low carb erythritol,  because this is a no bake pie and therefore the granulated sweetener will not incorporate well into the pie filling. It would leave you with a grainy texture in my experience and humble opinion. I’d recommend a low carb powdered sweetener or just use liquid sweeteners like stevia or monk fruit. 

Here’s my Ultimate Low Carb Sweetener Guide to help you decide how much of another sugar substitute to use instead of the ones I used in the whole pie. 

Can I replace avocado? 

If you have an allergy to avocado and can’t use it, replace it with more cream cheese in the same amount and then use some natural food coloring to achieve the light green color. 

Can I make this a Paleo Grasshopper Pie?

If you want to make this grasshopper pie dairy free you will need to replace the cream cheese with a vegan cream cheese and replace the heavy cream with canned coconut milk or coconut cream, just the white part of the can, which is nice and thick. 

​Can I use fresh mint leaves? 

If you want to use real mint leaves instead of mint extract, you could do that. I’d recommend processing it with a small amount of water in a blender to make more of a puree that can easily be mixed in with the cream cheese and heavy whipping cream.

More Sugar Free Minty Desserts: 

• Healthier Low Carb Shamrock Shake
• Sugar-Free Mint Chocolate Chip Ice Cream
• Sugar-Free Grasshopper Milkshake

Sugar Free Keto Grasshopper Mousse Pie

Print

Sugar-Free Grasshopper Mousse Pie

Course Dessert

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12 pieces

Calories 261kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Pie Crust

• 3/4 cup unsweetened shredded coconut
• 1/4 cup unsweetened cocoa powder
• 1/2 cup sunflower seeds raw, unsalted  (or almonds if no nut allergy)
• 4 tbsp butter room temperature
• 1/4 tsp salt
• 1/4 cup Monk Fruit Allulose Confectioners  or use Chocolate stevia or Chocolate Monk Fruit. 

Filling

• 1/2 cup water
• 1 tsp gelatin
• 5 ounces avocado mashed
• 8 ounces cream cheese softened
• 1 tsp peppermint extract
• 1 tsp peppermint liquid stevia
• pinch salt
• 1 cup heavy cream
• Optional Topping: Sugar-Free Chocolate Sauce (add some mint stevia to melted sugar-free chocolate chips and coconut oil)

Instructions

Pie Crust

• To make the pie crust, combine all ingredients into a food processor and blend just enough to combine. Don’t over blend or you will have the texture of peanut butter.
• Taste crust batter to see if you need more salt or sweetness.
• Using your fingers spread and mold crust onto the bottom and sides of pie plate. Set aside.

Pie Filling

• Pour the water into a small saucepan and sprinkle the gelatin on top.
• Turn on low heat, stirring constantly until gelatin is dissolved. Let cool.
• Place the avocado, cream cheese, peppermint extract, stevia and salt into a stand mixer and blend on high until smooth or place in a large bowl and use an electric hand mixer to blend.
• Taste and adjust sweetness if needed.
• Pour in heavy whipping cream in another mixing bowl and use an electric mixer to blend on high until soft peaks form. Fold into the cream cheese mixture.
• Gradually pour in the cooled gelatin and stir until combined.
• Pour filling into pie crust.
• Refrigerate at least 2 hours, loosely covered or up to 1 day in an airtight container.
• When ready to serve add optional chocolate drizzle if desired.

Video

Notes

3 g net carb count

12 servings for entire thing

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

Nutrition

Serving: 1serving | Calories: 261kcal | Carbohydrates: 5g | Protein: 3g | Fat: 25g | Saturated Fat: 14g | Cholesterol: 30mg | Sodium: 147mg | Potassium: 178mg | Fiber: 2g | Sugar: 1g | Vitamin A: 390IU | Vitamin C: 1.3mg | Calcium: 29mg | Iron: 0.9mg

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

EASY KETO INSTANT POT CHICKEN CARNITAS (CRISPY & FULL OF BIG FLAVORS)

This easy keto carnitas recipe gives you all the big flavors of traditional Mexican carnitas, but made with shredded chicken instead of pork shoulder and ready in a fraction of the time using your top pressure cooker.

While traditional Mexican carnitas are often made with pork butt or pork shoulder and slow cooked for hours in a slow cooker, this chicken version gives you the same crispy carnitas texture in under an hour.

It’s the perfect recipe for any night of the week when time is short but you still want a flavorful Mexican dish the whole family will love.

If you’re looking for:

• Keto carnitas
• Crispy chicken carnitas
• Instant Pot recipes for busy weeknights
• A versatile Mexican recipe
• Or an easy burrito bowl base

This one checks every box.

WHY THIS CHICKEN CARNITAS RECIPE WORKS

The combination of lime juice, fresh juice from citrus, cumin, oregano, black pepper, kosher salt, garlic, onion, bay leaves and olive oil creates that signature carnitas flavor.

The pressure cooking process keeps the boneless skinless chicken thighs (or whole chicken as written) incredibly tender. Then, broiling transforms the shredded chicken into those irresistible crispy bits that make carnitas recipes so special.

The result?

Juicy meat with crispy edges — just like traditional carnitas, but lighter and higher in protein.

INSTANT POT OR OVEN METHOD

This recipe includes both a pressure cooker version and an oven method.

If you don’t have an Instant Pot, you can use the oven method and still get amazing results. It simply takes longer than the top pressure cooker approach.

You could even adapt this for a slow cooker if needed — just allow several hours for the chicken to become tender enough to shred easily.

Typically you may see pork carnitas recipes more often than chicken and while pork is delicious it does take a very long time to cook.

I actually have a fabulous pork carnitas recipe in my cookbook, Naturally Keto! Regardless if your a pork fan,  I can guarantee you will love this chicken carnitas recipe just as much as you would enjoy pork! Trust me, make this for the family and you will be loved by all!

TIPS FOR THE BEST CRISPY CARNITAS

1. Use a Slotted Spoon

Transfer the shredded chicken to a baking sheet using a slotted spoon. This prevents too much extra liquid from soaking the meat before broiling.

2. Don’t Toss the Cooking Liquid

The cooking liquid is packed with flavor. Save it! If the meat looks dry after broiling, drizzle a little extra liquid back over the top.

You can also:

• Stir it into Mexican cauliflower rice
• Use it in soups
• Freeze it with leftovers in a freezer bag

3. Spread It Out for Crispiness

Spread the shredded chicken in an even layer so the broiler creates crispy bits instead of steaming the meat.

KETO INSTANT POT RECIPES

The instant pot is a wonderful addition to your low carb kitchen. It can cut typical cooking time  by half for most recipes making it the perfect way to enjoy a wonderful home cooked meal on a busy weeknight.

This keto chicken carnitas recipe is made for those nights when time is short. You can get this on the table in under an hour! 

Other keto instant pot recipes you might like:

• Instant Pot Barbacoa Beef
• Instant Pot Corned Beef and Cabbage
• Instant Pot Italian Sausage Pepper Soup
• Instant Pot Cheesecake

SERVING IDEAS (LOW CARB & FAMILY FRIENDLY)

This Mexican dish is incredibly versatile. Serve your keto carnitas:

• In lettuce wraps
• In a burrito bowl over mexican cauliflower rice
• In tacos with your favorite low carb tortillas
• Topped with salsa verde
• With fresh cilantro and red onion
• With sour cream or queso fresco
• Stuffed into enchiladas or my cauliflower antipasto salad
• On top of nachos
• Inside stuffed peppers

You can keep it simple for yourself or build a full burrito bowl for the whole family.

WHY CHOOSE CHICKEN OVER PORK?

While pork shoulder and pork butt make amazing traditional Mexican carnitas, chicken offers:

• Faster cooking time
• Higher protein per serving
• Easier portion control
• Lower fat for midlife macro balance

You still get all the big flavors — just in a lighter, quicker version.

EASY SWAPS & ADDITIONS

Want to customize it? Here are some simple options:

Add fresh cilantro at the end for brightness.

Swap boneless skinless chicken thighs for chicken breast for a leaner option.

Add serrano pepper for extra heat.

Use orange juice in combination with lime juice for a more traditional carnitas flavor (adds carbs, so adjust if strict keto).

Stir in salsa verde before broiling for added flavor.

MEAL PREP & STORAGE

This chicken carnitas recipe is perfect for meal prep.

Store leftovers in an airtight container up to 4 days.

To freeze:

Place shredded chicken with a bit of cooking liquid into a freezer bag. Lay flat and freeze for easy storage.

Reheat in a skillet with a little olive oil to bring back those crispy carnitas edges.

WHY THIS RECIPE FITS MY MIDLIFE MACRO™ APPROACH

If you’ve been around here for a while, you know I don’t just create keto recipes anymore — I focus on moderate fat, higher protein, sustainable low carb for women in midlife.

And this chicken carnitas recipe is a perfect example of that balance.

Traditional carnitas made with pork shoulder or pork butt are delicious, but they’re also significantly higher in fat. That can make it harder to stay in a calorie deficit if fat loss is your goal.

Using chicken instead gives you:

• Higher protein per serving
• More flexibility with fats
• Easier portion control
• Better alignment with a deficit day

This makes it ideal for:

• A high-protein burrito bowl
• Mexican cauliflower rice bowls
• Lettuce wraps
• Or simple shredded chicken with veggies

You can always add fat (olive oil, sour cream, queso fresco, avocado) on maintenance days. But it’s much harder to remove fat once it’s built into the protein source.

That’s why I love using chicken here — it gives you control.

And control = sustainability. Learn More about my Midlife Macro Approach.

KETO INSTANT POT CHICKEN CARNITAS

Print

Keto Instant Pot Crispy Chicken Carnitas

These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor. An oven method has also been provided.

Prep Time 10 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Servings 6

Calories 296kcal

Author Jo Harding

Ingredients

• 3 pounds whole chicken
• 1 onion quartered or (70g)
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 2 teaspoons dried oregano
• 1.75 teaspoons chili powder
• 2.5 teaspoons salt flaked
• 1 teaspoon black pepper cracked
• 3 cloves garlic peeled and crushed
• 2 bay leaves
• 2 tablespoons coconut aminos
• 2 cups chicken broth
• 1 lime zest and juice
• 2 tablespoons extra virgin olive oil
• 15 grams fresh coriander chopped

Instructions

INSTANT POT METHOD

• Add all the ingredients to the Instant Pot except the lime juice, olive oil and coriander. Make sure you add the lime zest, though.
• Cook for 45 minutes on manual high (making sure the valve is shut). Once cooked, release the valve and allow to release for 10 minutes or until you can remove the lid.
• Remove the chicken with a slotted spoon and place on a chopping board. Allow to cool for 15 minutes so not hot and then shred the meat using 2 forks. Discard any bones, gristle and excess skin (just take the nice bits of skin that can be crisped up) and place the meat on a non stick baking tray.
• Drain the juices from the instant pot discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. Add about 6 tbsp of the broth and 2 tbsp of olive oil to the meat in the tray and toss to combine.
• Place under the broiler and broil on high for about 8 – 10 minutes, turning a few times until the skin and meat gets crispy, or to your liking. Toss with lime juice and coriander to serve.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

OVEN METHOD

• Preheat the oven to 400 F or 200C / 180 fan. Place the chicken in a roasting tin, removing the string. Add all the spices and seasoning over the chicken skin plus 1 tbsp of olive oil. Rub. Add the onion, garlic, coconut aminos, chicken stock and lime zest to the tray.
• Cover the chicken with foil and cook for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes until the skin is golden, and the juices run clear when you insert a skewer.

  Note: Depending on the size of your chicken you may need to adjust the timings. On average, 25 minutes per pound plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Allow to rest for 15 minutes and then shred the meat using 2 forks. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the roasting tin discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. The next step is optional for the oven method depending on how crispy your chicken is. Add about 6 tbsp of the broth and 2 tbsp of olive oil and toss to combine. Broil for 5 – 8 minutes or to your liking. Toss with lime juice and coriander to serve. Note you need 3 tbsp of olive oil in total for the oven method.
• If you choose not to broil add 2 tbsp of olive oil with the lime and coriander before serving.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

STORAGE

• Storage: Fridge for 4 days or freezer for 2 months

Notes

Net Carbs 3g

This recipe was first published in February 2021. 

Nutrition

Serving: 1serving @8 ounces | Calories: 296kcal | Carbohydrates: 4g | Protein: 21g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 82mg | Sodium: 1457mg | Potassium: 332mg | Fiber: 1g | Sugar: 1g | Vitamin A: 678IU | Vitamin C: 11mg | Calcium: 41mg | Iron: 2mg

The post Easy Low Carb Keto Instant Pot Chicken Carnitas appeared first on Sugar-Free Mom.

Sugar Free Shamrock Shake

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

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

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

And yes, it’s that beautiful green color.

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

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

Why This Mint Smoothie Aligns With Midlife Macros™

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

We are chasing:

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

This smoothie delivers exactly that.

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

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

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

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

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

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

Simple Ingredients, Big Flavor

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

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

That’s it.

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

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

Why Avocado Makes This So Creamy

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

Avocado gives:

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

This is what gives that extra creaminess without needing dairy.

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

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

It’s festive for:

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

You can even top it with:

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

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

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

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

Spinach gives:

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

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

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

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

You can absolutely swap spinach for:

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

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

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

Choosing the Right Non-Dairy Milk

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

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

I would skip:

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

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

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

Why? Because many of you want dairy free options.

Collagen peptides:

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

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

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

How This Supports Blood Sugar

There’s:

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

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

This helps:

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

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

 Can I use chocolate protein powder?

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

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

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

Can I add chia seeds?

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

Can I use lemon juice?

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

Sugar Free Dairy Free Mint Green Protein Smoothie

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Sugar Free Dairy Free Mint Green Protein Smoothie

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

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

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Optional

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

Instructions

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

Notes

This recipe was first published in March 2014. 

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

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

Midlife Macros™ Approved

Nutrition

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

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

Keto Low-Carb Caramel sauce

If you’ve been searching for the best keto caramel sauce that tastes like traditional caramel sauce made with real sugar- but without the blood sugar spike-this is it.

This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe is rich, buttery, smooth, and deeply golden with that classic deeper brown caramel flavor you love.

It’s made with simple ingredients, ready in a short time, and perfect for anyone following a keto diet, low carb diet, Atkins diets, or just reducing actual sugar.

Unlike traditional caramel sauce made with white sugar, brown sugar, or table sugar, this homemade keto caramel sauce uses a low carb sweetener that keeps net carbs low while delivering that true caramel flavor.

Let’s make the perfect keto caramel sauce.

Why You’ll Love This Sugar-Free Caramel Sauce

Caramel is one of those delicious toppings that instantly elevates a dessert.  

But traditional caramel sauce is made with real sugar and malt extract, which causes a rapid rise in blood sugar and doesn’t align with a low-carb diet.

Whether drizzled over vanilla low carb ice cream or over French Toast, waffles or, or pancakes or to dip with some fresh berries, it’s comfort food.

Some of you might even enjoy this in your morning coffee!

Making a keto caramel sauce is super easy and requires just some basic ingredients like butter and cream. Any low carb sweetener will work for this recipe, but please read below for the one I think works best! 

This version:

• Has just 1 gram net carbs per tablespoon
• Uses no white sugar or brown sugar
• Is made with heavy cream and unsalted butter
• Thickens beautifully without a candy thermometer
• Stores easily in a mason jar or glass jar
• Reheats perfectly
• Works for keto dessert recipes and low carb recipes

It’s truly a friendly caramel for midlife macros and anyone watching grams of carbs.

MICROWAVE SALTED CARAMEL SAUCE

I adapted this easy recipe for keto caramel sauce from my cookbook , Naturally Keto, which uses a few more ingredients for that perfect caramel flavor, but I wanted to make this recipe a little bit easier with less ingredients.

If you prefer to use the microwave rather than have to stand over the pot on the stove, check out my Keto Microwave Salted Caramel Sauce recipe. 

TOOLS TO MAKE KETO CARAMEL SAUCE

Medium sized sauce pan– If you’re in the market for a really good, non-toxic pan, this stainless steel one is the way to go. 

Large wooden spoon– I stopped using plastic spoons a long time ago, when I learned about all the toxins that can leach when heating. Now all I use are wooden spoons!

Mason jar– I use different sized mason jars for just about everything. To store things in like my Keto Gummy Bears and to keep my ingredients fresh in the fridge, like for my baking soda and my Keto Cereal and Granola. 

Best Keto Sweeteners for Caramel Sauce

Not all keto sweeteners behave the same when heated over medium heat.

Monk Fruit Allulose Blend

My favorite option. It browns beautifully and mimics traditional caramel sauce texture. It doesn’t crystallize like erythritol sweeteners and gives a deeper brown color.

Allulose (Granulated or Liquid)

Allulose works very well because it caramelizes similarly to real sugar. If using half allulose and half monk fruit, that works too.

Erythritol Sweeteners

Due to recent discussions around erythritol sweeteners and adverse reactions in high amounts, I’ve updated older recipes to favor monk fruit allulose blends instead.

Avoid using a popular low carb sweetener that doesn’t caramelize -it won’t produce the best way to achieve caramel flavor.

Obviously this keto caramel sauce is good on everything and anything for dessert! My Butter Pecan Ice Cream would be a delicious as well as my Crustless Vanilla Cheesecake!

This recipe is just enough to use for my new Keto Instant Pot Cheesecake that serves 8!

Storage Tips

If it thickens too much, add a little bit of heavy cream and stir.

Store in a glass jar or mason jar.

Keep in an airtight container in the fridge.

Lasts up to 2 weeks.

Reheat in microwave for 30 seconds or warm gently in a sauce pan over low heat.

Midlife Macro Note

Traditional caramel sauce made with actual sugar is high in total carbohydrate and spikes blood sugar.

This version keeps total carbohydrate and net carbs low, making it supportive for fat loss while still enjoying dessert in small amounts.

Because it’s rich from heavy cream and butter, a tablespoon goes a long way, but yes this can be enjoyed on my midlife macro program.

Can I use coconut milk instead of heavy cream?

Yes. Full-fat coconut milk works well for dairy-free caramel sauce.

Does this taste like traditional caramel sauce?

Yes. Thanks to allulose, it develops a deeper brown and authentic caramel flavor similar to real sugar caramel.

Why did my sauce crystalize?

If you used erythritol sweeteners, they tend to crystalize after refrigeration. Reheat gently to dissolve.

Can I use half allulose?

Yes — half allulose and half monk fruit works beautifully.

Do I need a candy thermometer?

No. This is an easy recipe that does not require precise candy temperature.

With simple ingredients, a medium sauce pan, and about 15 minutes, you can make homemade keto caramel sauce that rivals traditional caramel sauce — without impacting blood sugar.

Whether you’re topping vanilla ice cream, drizzling over cheesecake, or adding it to your favorite keto dessert, this is truly the best keto caramel sauce for anyone living a low-carb diet lifestyle.

SUGAR FREE KETO CARAMEL SAUCE

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Sugar Free Keto Caramel Sauce

This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe proves you don’t need white sugar, brown sugar, malt extract, or actual sugar to create rich caramel recipes.

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Servings 12 tablespoons

Calories 84kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 6 tablespoons butter
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 cup heavy cream
• pinch salt
• 1 teaspoon caramel extract

Instructions

• Place the butter in a medium sized sauce pan over low heat, once melted whisk in the sweetener and cook for 3-4 minutes until nicely browned.
• Pour in the heavy cream and salt and bring to a boil, then simmer for 8-10 minutes until mixture starts to thicken. Once the mixture coats the back of a spoon and is reduced by half, it's done.
• Remove from the heat and stir in the caramel extract.
• Taste and adjust sweetener if needed. Use immediately and/or store in a glass mason jar in the fridge. Reheat in the microwave for 30 seconds.

Notes

This recipe was first published in Jan. 2021.

Nutrition

Serving: 1tablespoon | Calories: 84kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 50mg | Potassium: 2mg | Sugar: 1g | Vitamin A: 175IU | Calcium: 2mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Caramel Sauce Recipe appeared first on Sugar-Free Mom.

Sugar Free Chocolate Peanut Butter Truffles

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

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

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

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

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

Why These Sugar-Free Chocolate Peanut Butter Truffles Still Work

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

These truffles offer:

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

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

The Inspiration Behind the Recipe

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

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

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

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

Ingredient Breakdown (And Why They Matter)

Sugar-Free Chocolate Chips

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

Look for options made with:

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

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

Peanut Butter (or SunButter)

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

Nut-free option:

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

Butter

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

Dairy-free swaps:

• Coconut oil
• Dairy-free butter

Both options still provide a creamy mouthfeel and delicious flavor.

Milk

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

Dairy-free milk swaps:

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

Stevia or Monk Fruit

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

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

Coconut Oil (Chocolate Coating)

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

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

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

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

Why the Swap Isn’t 1:1

Natural peanut butter works in this recipe because it provides:

• Fat (structure)
• Thickness (body)
• Creamy texture

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

• Too dry
• Crumbly
• Unable to hold its shape once chilled

How to Successfully Use Peanut Butter Powder

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

Use:

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

Best liquid options (choose one):

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

Add Back Some Fat for Structure

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

• 2 additional tablespoons butter (or dairy-free butter)

This restores enough fat so the truffles:

• Set properly
• Hold their shape
• Stay creamy instead of chalky

How to Mix It In

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

Texture Expectation

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

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

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

How These Fit Into a Low Carb or Keto Lifestyle

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

They’re designed for:

• Special occasions
• Holidays
• Dessert when you want something truly satisfying

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

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

Storage Tips

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

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

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

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

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

Easy Sugar Free Keto Chocolate Peanut Butter Truffles

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

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

Prep Time 1 hour hour

Total Time 1 hour hour

Servings 28 truffles

Calories 74kcal

Author Brenda/ Sugar-Free Mom

Ingredients

Truffles

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

Chocolate Coating

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

Instructions

• Place a small saucepan over low heat.
• Add butter (or coconut oil for dairy‑free), sugar‑free chocolate chips, and peanut butter (or sunbutter).
• Stir constantly with a silicone spatula until melted, smooth, and glossy — this should only take 2–3 minutes.

  Remove from heat immediately.
• Stir in sweetener (stevia or monk fruit).

  Transfer mixture to a bowl and refrigerate for 1 hour, or until firm but scoopable.
• Use a ½‑tablespoon scoop to roll into balls and place on parchment paper.
• Chill another 20–30 minutes until fully set.
• If dipping in chocolate, melt chocolate chips with coconut oil, dip truffles, and return to parchment.
• Decorate with shaved chocolate if desired or crushed peanuts.
• Refrigerate until coating is firm. Best if kept refrigerated.

Notes

2 net carbs per truffle

This recipe was first published in November 2013. 

See my instructional video on Pinterest here. 

Nutrition

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

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

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

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

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

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

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

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

Why You’ll Love This Easy Cranberry Salsa

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

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

Here’s why it works so well:

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

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

How to Make Easy Low Carb Cranberry Salsa

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

Step-by-Step Summary of the Steps

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

That’s it.

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

Fresh Cranberries vs. Canned Version

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

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

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

Ingredient Notes & Flavor Options

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

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

Sweetener Options

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

You can also experiment with:

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

Citrus Flavor

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

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

Heat Level

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

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

Serving Ideas for Holiday Meals

This low-carb cranberry salsa is incredibly versatile.

Classic Option

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

Dairy-Free Option

Pair with low-carb meal platters

Serve on cucumber rounds

Holiday Spread

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

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

Storage Tips

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

Nutrition & Diet Notes

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

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

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

Can I make this ahead of time?

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

Can I use orange instead of lemon?

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

Is this like traditional cranberry sauce?

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

Can I add chia seeds?

You can, but I prefer the texture without them.

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

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

Low Carb Keto Cranberry Salsa

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Low Carb Cranberry Salsa

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

Prep Time 5 minutes minutes

Servings 12 @ 2 tbsp each

Calories 11kcal

Author Brenda Bennett |Sugar Free Mom

Ingredients

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

US Customary – Metric

Instructions

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

Video

Notes

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

Midlife Macros™ Approved! 

This recipe was first published in November 2018.

Nutrition

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

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

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

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

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

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

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

Why Cranberry Desserts Are a Great Way to Celebrate the Holidays

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

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

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

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

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

Tested, Tweaked, and Truly Perfect

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

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

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

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

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

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

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

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

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

Texture, Storage, and Serving Tips

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

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

When serving, I highly recommend:

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

Perfect for Keto Cranberry Lovers

If you love:

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

…this recipe deserves a spot in your rotation.

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

Optional Ingredient Notes & Swaps

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

Sugar Free Low Carb Keto Cranberry Crumb Bars

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Sugar Free Low Carb Keto Cranberry Crumb Bars Recipe

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

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

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Servings 12 bars

Calories 142kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Crust

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

Cranberry Filling

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

Instructions

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

Notes

3 g net carbs per serving

Midlife Macros™ Approved

Nutrition

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

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

Keto Cranberry White Chocolate Magic Bars

If you’ve been around my blog for any length of time, you know I absolutely love taking classic cookie bars and giving them a sugar-free, low carb spin—especially during the holiday season when decadent desserts seem to fill every corner of the internet.

But this year, while the kids were over decorating gingerbread houses, I ended up creating something completely new… and totally magical.

My youngest, who has a tree nut allergy, asked if I could make a nut free version of my popular magic bars—something festive, something cranberry-forward, and something everyone could enjoy.

So while gingerbread houses were being assembled on the cutting board, candy canes were sticking to fingers, and white chocolate chips were disappearing faster than I could refill the bowl… this recipe was born.

And friends, according to my very honest, always-blunt youngest son:

“These are incredible Mom. Don’t change a thing!” Winner! 

Even my daughter-in-law—who is not keto and typically doesn’t like keto dessert recipes—said, “These are sooooo good!” And my hubby and oldest son were right behind her agreeing.

When a dessert pleases both keto and non-keto taste testers, you know it’s going into the official holiday rotation.

These Keto Nut Free Cranberry White Chocolate Magic Bars have everything you want in a festive cookie bar! I adapted my original classic Keto Nut Free Magic bars for this recipe.

We start with buttery crust made with coconut flour, a chewy cranberry layer that tastes like pure food heaven, a sugar free sweetened condensed milk drizzle that bakes to perfection, and a gorgeous white chocolate and coconut topping that turns golden brown in the oven.

They store beautifully in an airtight container, and the flavors get even better by the next day.

These bars are also perfect for anyone who prefers super simple, low-mess recipes—because each layer is mixed in a medium bowl, pressed into an 8 inch baking pan, and baked to bubbly perfection.

No pastry blender, no complicated steps, no fuss!

Why You’ll Love These Cranberry Magic Bars

✔️ Nut free – perfect for families with allergies

✔️ Low carb + keto dessert recipe

✔️ Uses fresh cranberries for that tart-sweet pop

✔️ The crust becomes beautifully golden brown

✔️ Only 5g net carbs per bar

✔️ No graham cracker crust—just wholesome, simple ingredients

✔️ Fantastic for Christmas cookie swaps and seasonal cookie bars

Whether you’re making these for holiday parties, easy dinners that deserve a sweet ending, or simply because you want something delicious with your afternoon coffee, these bars deliver.

Ingredients You’ll Need

This recipe is built in classic magic-bar style with three layers plus a quick homemade cranberry “jam.” Here’s your peek at what creates those pure holiday flavors:

First Layer (Crust)

• Coconut flour
• Butter (room temperature or softened)
• Cinnamon
• Monk Fruit Allulose Confectioners
• Pinch of salt

This simple mixture creates coarse crumbs that press beautifully into the bottom of the pan and bake into a crispy crust.

Middle Layer

• Sugar free white chocolate chips (I used Lily’s)
• Unsweetened shredded coconut flakes

This layer melts into the crust for that signature seven-layer-bar feel—without nuts, without sugar, and without fuss.

Cranberry “Jam”

• Fresh or frozen cranberries
• Allulose
• Water

Cooked until the berries burst and thicken into a luscious, spreadable filling. This adds the holiday twist!

Top Layer

• My Sugar Free Sweetened Condensed Milk (1 cup)

This is the real thing—the ingredient that turns everything into magic. If you haven’t made it yet, simply prepare it while the crust bakes.

You may have about 1/4 cup leftover, perfect for swirling into coffee!

Net Carbs Per Serving

5g net carbs per bar

(Full nutrition label listed at the bottom of this post on the printable recipe card.)

If you’re tracking macros or following a low carb lifestyle throughout the holiday season, these bars give you all the flavor without the blood-sugar crash—and without relying on almond flour or nuts of any kind.

This recipe was such a joyful accident—born from gingerbread-house chaos, lots of laughter, and the simple desire to let everyone at the table enjoy a holiday treat together.

That’s always been my mission: food that brings people together, whether they’re keto, low carb, gluten free, nut free, or just want something delicious.

These magic bars are everything I love about the season: nostalgic flavors, easy steps, and the kind of dessert that disappears from your holiday table long before anyone asks for your phone number for the recipe. 😉

If you make them, tag me or share a photo—I love seeing your creations!

Happy baking and Merry Christmas from my kitchen to yours.

Storage

Keep in an airtight container in the fridge for up to a week. They freeze beautifully too—layer them between parchment paper and store up to 2 months.

Keto Nut Free Cranberry White Chocolate Bars

Print

Keto Nut Free Cranberry White Chocolate Magic Bars

This recipe is wonderfully straightforward and perfect for the time of year when we want festive treats fast.

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 16 servings

Calories 181kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

First Layer

• 1/2 cup coconut flour
• 6 tbsp butter softened
• 1/4 tsp cinnamon
• 1/2 cup Monk Fruit Allulose Confectioners
• pinch salt

Middle Layer

• 1/3 cup Sugar Free White Chocolate Chips I used Lily's brand
• 3/4 cup unsweetened shredded coconut flakes

Top Layer

• 1 cup my whole recipe Sugar Free Sweetened Condensed Milk (you might have about 1/4 cup leftover, enjoy in coffee!)

Cranberry "Jam"

• 1 cup fresh cranberries or frozen
• 3 tbsp Allulose powdered or liquid
• 1 tbsp water

Instructions

• Preheat oven to 350 degrees F.

  Grease or line your 8×8 inch baking pan with parchment paper for easy removal.
• Combine the first layer ingredients together in a bowl and mix well. Spread into the pan and spread using a greased spoon to flatten layer evenly.

  Bake for 8-10 minutes or until edges are lightly browned. Make the sweetened condensed milk recipe if you haven't already.
• Place the second layer ingredients together in a bowl and mix to combine. Once the crust layer is out of the oven, spread this second layer over the crust.
• Add the fresh or frozen cranberries to a small saucepan and heat to medium heat. Stir in the allulose and water and bring to a boil.

  Cook for about 5-7 minutes stirring constantly until cranberries have burst and the mixture starts to thicken. Smash berries if desired.

  Dollop the jam over the second layer, spread with the back side of a spoon.
• Pour the sweetened condensed milk over the entire surface. Bake 25–30 minutes (mine was perfect at 26) until bubbling and golden brown.

  Cool completely, then refrigerate 2 hours or overnight for best results. Slice into 16 pieces of delicious bars.

Notes

16 servings total

One piece 5 g net carbs

Here I am on Facebook making this recipe for you.

If you prefer the classic magic bars, here’s my keto nut free recipe.

Nutrition

Serving: 1piece | Calories: 181kcal | Carbohydrates: 8g | Protein: 2g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 11mg | Sodium: 71mg | Potassium: 6mg | Fiber: 3g | Sugar: 1g | Vitamin A: 135IU | Vitamin C: 1mg | Calcium: 2mg | Iron: 0.02mg

The post Keto Nut Free Cranberry White Chocolate Magic Bars appeared first on Sugar-Free Mom.

Leftover Turkey Recipes for the Holidays

This slow cooker keto turkey rice soup is the comforting bowl your body craves after Thanksgiving, Christmas, or whenever you’ve got leftover turkey meat waiting to be used.

Warm, soothing, and loaded with vegetables, this nutrient-packed low-carb turkey tasty soup fits perfectly into a keto diet, low-glycemic diet, low-carb lifestyle, or even just your weekend food prep routine.

With simple ingredients like turkey broth, bone broth, fresh herbs, and your choice of miracle rice or cauliflower rice, this recipe delivers huge flavor with minimal work.

Whether you enjoy this on a chilly cold day, after a long day of holiday cooking, or as part of your weekly low-carb meal prep, this savory, nourishing soup is one of the best ways to use leftover turkey.

Why You’ll Love This Low-Carb Turkey Soup

This low-carb soup recipe has been a reader favorite since 2013 for three reasons:

✔ Perfect for Leftover Turkey

During the holidays we always end up with leftover Thanksgiving turkey or even a turkey carcass that can be simmered into a delicious homemade turkey stock.

Instead of letting it go to waste, turn it into this deeply flavorful soup. But don’t worry—if you don’t have leftovers, use leftover chicken for chicken soup or ground turkey or chopped raw turkey breast also works and cooks beautifully in the slow cooker.

✔ Supports Keto, Low-Carb, & Midlife Macros

Using miracle rice keeps the net carbs extremely low. You’ll get all the texture and satisfaction of a classic turkey rice leftover soup but without white rice, brown rice, or wild rice—all of which traditionally add too many carbs for keto or low-glycemic diets.

✔ Easy Slow Cooker Recipe

Just toss everything into a large stock pot or slow cooker, set to medium heat or medium-high heat, and let the flavors develop as it simmers for hours. Perfect for busy schedules, post-holiday recovery, or stress-free winter cooking.

Choosing Miracle Rice vs. Cauliflower Rice

Both work beautifully here.

Miracle Rice (Shirataki/Konjac Rice)

• Zero calories
• Zero net carbs
• Takes on the best flavor of the broth and seasoning
• Great option for low-carb or keto soup recipes
• Rinse well before adding to remove its natural aroma

Miracle rice is made from glucomannan, an indigestible fiber from the konjac yam, making it ideal for anyone following a keto & low net carb lifestyle.

Cauliflower Rice

• Still low carb but higher than miracle rice
• Adds great texture
• Naturally blends with turkey soup flavors
• Add during the last 20–30 minutes to keep from overcooking

This swap is perfect if you prefer whole-food ingredients or don’t love konjac-based products.

What Makes a Really Delicious Leftover Turkey Soup Recipe?

This soup builds layers of flavor by sautéing shallots, garlic cloves, carrots, and stalks of celery before slow cooking.

Adding herbs like thyme, oregano, basil, and bay leaf (optional) infuses the broth with depth. Using either turkey broth, chicken broth, or bone broth ensures every sip is rich and satisfying.

Want an extra punch? Add a tiny bit of:

A splash of lime juice for brightness

Poultry seasoning

Creole seasoning (for a subtle kick)

Fresh parsley

Black pepper

How to Build the Best Low-Carb Leftover Turkey Soup

Creating a truly delicious turkey soup is all about layering flavors and choosing quality ingredients. Start by sautéing aromatics over medium heat or medium-high heat—this step adds a richness you never achieve by tossing everything into the pot raw. While some slow cooker recipes skip this, don’t! It’s the first step toward exceptional flavor.

Next, consider your broth. A turkey broth, homemade turkey stock, seasoned chicken stock, or bone broth works beautifully. Bone broth especially adds collagen, minerals, and depth to the soup, making it both deeply satisfying and nourishing.

Then think about your “rice.” Traditional long-grain rice, white rice, or brown rice will spike carbs too high for keto or low-glycemic diets. That’s why miracle rice and cauliflower rice are the perfect alternatives.

Miracle rice offers a nearly zero-carb solution, while cauliflower rice gives you a whole-food option with the same comfort you expect from a warm bowl of turkey rice soup.

Finally, finish your soup with fresh herbs like parsley, thyme, or basil. The brightness cuts through the richness of the broth and brings the soup to life.

Make This Soup Your Own

This recipe is easy to modify depending on what you have during the holiday season or weekend food prep:

• Add daikon radish for a potato-like texture
• Add extra vegetables processed in the food processor for a finer texture
• Add more spice with creole seasoning
• Use coconut-lime turkey rice soup flavors: add coconut milk + lime juice
• Add a squeeze of lemon for acidity
• Swap kale for spinach if you prefer a softer green

You can even include leftover vegetables from Thanksgiving—green beans, roasted carrots, or even leftover celery from stuffing prep.

Why This Turkey Soup Is Perfect After Thanksgiving

Holiday meals are often rich, heavy, and high in fat. The next day, most of us crave something warm, hydrating, and nourishing. This soup checks every box:

• Hydrating from broth
• Low in carbs
• Packed with protein
• Gentle on digestion
• Comforting without feeling heavy

It’s the perfect leftover turkey recipe when you want to get back on track without sacrificing flavor or satisfaction.

More Low-Carb recipes you might like:

• Crock Pot Shredded Mexican Style Chicken
• Crock Pot Balsamic Chicken

Recipe Notes & Substitutions

Add soy sauce or coconut aminos for deeper umami flavor.

Net Carbs: 4g

If you’re not a fan of miracle rice, sub cauliflower rice but note this raises the carbs.

Add a little coconut milk for a creamy version.

Use leftover turkey bones to make your own broth for even better flavor.

This recipe works with a slow cooker, crock pot, or instant pot recipes with minor adjustments.

Great for Meal Prep & Storage

This soup stores beautifully, making it perfect for meal prep, holiday dinners, weekend food prep, or busy weeknights.

Freeze without the miracle rice for longer storage, then add fresh when reheating.

Store in an airtight container or mason jar for 3–4 days.

The flavors deepen as it sits—seriously even better the next day!

Slow Cooker Keto Turkey Rice Soup Recipe

Print

Slow Cooker Keto Turkey Kale Rice Soup

Prep Time 15 minutes minutes

Cook Time 8 hours hours

Total Time 8 hours hours 15 minutes minutes

Servings 8 servings @ 1.75 cups

Calories 81kcal

Author Brenda Bennett / Sugar Free Mom

Ingredients

• 1 tablespoon avocado oil or olive
• 1/2 cup shallots chopped
• 1 clove garlic minced
• 1/2 cup carrots sliced
• 1 cup celery sliced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 cups turkey cooked, chopped
• 4 cup turkey broth or chicken or bone broth
• 4 cups water
• 1 cup miracle rice
• 4 cups kale stems removed, chopped or 100 grams
• optional topping: 1/4 cup fresh chopped parsley grated Parmesan cheese

Instructions

• Heat oil in a large skillet and cook shallots, garlic, carrots, and celery stirring frequently until veggies are softened, about 10 minutes.
• Add salt, pepper, basil, oregano, and thyme and cook about a minute more.
• Add all the ingredients, except miracle rice to a large crock pot.
• Cook 3-4  hours on high until kale is soft. Rinse miracle rice well and drain then add to pot the last 30 minutes of cooking time.
• Top with fresh parsley and Parmesan cheese.

Video

Notes

Net Carbs 4 g net carbs for  1.75  cup serving

This recipe was first published in January 2013 using white rice.

Updated in December 2019 using miracle rice, and updated photos.

If you’re not a fan of miracle rice, you could swap it  with cauliflower rice. Please note that will increase your total carbs. 

Midlife Macros™ approved! 

Nutrition

Serving: 1serving @ 1.75 cups | Calories: 81kcal | Carbohydrates: 5g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 783mg | Potassium: 373mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4754IU | Vitamin C: 49mg | Calcium: 75mg | Iron: 1mg

The post Easy Slow Cooker Leftover Low Carb Turkey Rice Soup appeared first on Sugar-Free Mom.

Easy Brussels Sprout Salad

Low Carb Pecan Cranberry Brussels Sprout Salad has been a reader favorite since I first published it back in 2015, and today it’s getting a fresh, long-overdue update—because this tasty salad deserves to shine on every modern low-carb holiday table.

It checks every box: super quick, packed with flavor, loaded with vitamin C and vitamin K, high in fiber, satisfying crunch, no cooking required, and perfect for both weekday lunches and special-occasion meals.

And now? Even better.

I’ve added updated ingredient notes, more flavor variations, ways to boost protein, midlife-macro friendly adjustments, holiday meal prep tips, and I’ve woven in so many of my readers’ favorite ingredients—sunflower seeds, goat cheese, dried cranberries, pomegranate seeds, feta, shaved parmesan cheese, and more.

It’s the perfect hearty salad that works as a full meal (just add your favorite protein) or a bright, fresh side dish next to turkey, roast beef, or ham.

A Little Life Update — 10 Years in Our Country Home

I first published this recipe the same year we moved into our home in the country—hard to believe that was already ten years ago.

I still remember making this recipe for the very first time in my new kitchen. It was the very first food photo shoot I ever did in this house, and at the time, I was sharing my office/schoolroom with the kids.

The light poured in through those big windows, and for the first time in years of blogging, I felt like the photography was effortless. Minimal editing, crisp colors, and vibrant greens from the shaved Brussels sprouts… it felt like a small personal victory in the midst of a huge life transition.

Life in the country brought new rhythms—longer commutes, peaceful mornings, more gas station stops than I was used to, new favorite local grocery stores, and a lot more appreciation for simple meals that could be made fast on busy homeschooling days.

And even now, a decade later, I still love how this salad fits perfectly into real-life chaos: a handful of pantry ingredients, a sharp knife or a shredding blade in the food processor, a large mixing bowl, and 15 minutes.

The floors, the walls, the rooms, and yes—even the salad bowl—have changed over the years. But this salad? Still just as good, still just as easy, and still one of my favorite “good recipes” that always works.

Why Brussels Sprouts Make the Perfect Low-Carb Salad

If you’ve never tried raw Brussels sprouts in a salad, you might be surprised at just how delicious and versatile they are.

When shaved thin—either with a sharp knife, a mandolin, or the shredding blade in your food processor—they turn into a crisp, shredded base that tastes like a sweeter, fresher version of cabbage. They hold up beautifully in a vinaigrette, don’t wilt, and stay crunchy even after sitting in the fridge for hours.

Other reasons to love shaved Brussels sprouts:

• They’re naturally low in carbs (great for keto diets or low-carb recipes).
• They’re loaded with vitamin C, vitamin K, and fiber.
• They pair well with both sweet ingredients (dried cranberries, crisp apple, pomegranate seeds) and savory ingredients (shaved parmesan cheese, goat cheese, blue cheese, feta cheese, toasted pecans, sunflower seeds).
• They’re filling and hearty—truly a main dish salad when you add protein.
• They’re one of the easiest ways to create a festive holiday salad with zero cooking.

And yes—if your stomach is sensitive, you can always give the sprouts a very quick blanch in salted boiling water, just 1–2 minutes, then plunge them into ice water. This keeps them bright green, crisp, and easier to digest.

The Dressing: Simple, Zesty, and Packed with Flavor

This recipe uses a classic vinaigrette made with:

• finely chopped shallots
• one garlic clove
• Dijon mustard
• red wine vinegar (or white wine vinegar or balsamic vinegar—your choice)
• extra virgin olive oil
• sea salt and pepper

It’s the kind of dressing that tastes like something you’d get at a specialty salad shop—bold, tangy, delicious, and perfect for grabbing onto those thin shreds of sprouts. You can also play with variations:

• Add chopped fresh herbs for brightness.
• Swap red wine vinegar for lemon juice if you prefer a citrus-forward flavor.
• Add a pinch of red pepper flakes for heat.

Flexible Add-Ins (Use What You Love!)

I wanted this updated post to reflect all the delicious ways you can make this salad your own. Here are the best add-ins based on reader favorites, holiday ingredients, and the keywords from your original post:

Crunch Options

• Toasted pecans
• Sunflower seeds
• Chia seeds (sprinkle just a little bit)
• Seed mixture blends
• Walnuts

Sweet Options

• Dried cranberries (apple-juice infused are great)
• Pomegranate seeds
• Crisp apple, finely chopped (if you want a little more natural sweetness)

Cheese Options

All optional, but wonderful:

• Blue cheese (now optional)
• Feta cheese
• Goat cheese
• Shaved parmesan cheese
• Blue cheese crumbles (use sparingly for balance)

Protein Add-Ins for a Full Meal

• Grilled chicken
• Leftover turkey
• Rotisserie chicken
• Salmon
• Hard-boiled eggs
• My midlife macro-friendly whey protein dressing trick (mix whey into the vinaigrette!)

Just one or two of these additions can easily turn this salad into a high-protein, low-carb full meal.

Meal Prep & Holiday Tips

This salad is a holiday salad hero. Here’s why:

• It doesn’t wilt.
• It stays crunchy for 1–2 days in the fridge.
• It looks beautiful in a large bowl on the table.
• It balances richer holiday dishes perfectly.
• It’s a great low-carb alternative to traditional sweet holiday sides.

And if you’re following my Midlife Macro Method™, this salad fits beautifully into your plan. It’s naturally moderate-fat, low-carb, and can easily become high-protein with a simple addition of grilled chicken or salmon.

Even your holiday maintenance day can include this if you add a little apple or extra dried cranberries.

You can lower the carbs and natural sugar by removing the dried cranberries.

The nutrition info would be:

Calories: 187

Fat: 17.2g

Carbs: 8.6g

Fiber: 2g

Protein: 4.3g

Net Carbs: 6.6g

Easy Low-Carb Brussels Sprout Salad

Print

Easy Low Carb Pecan Cranberry Brussels Sprout Salad

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 6 servings

Calories 146kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 tbsp shallots finely chopped
• 1 garlic clove minced
• 1 tbsp Dijon mustard
• 1 tbsp red wine vinegar
• 3 tbsp extra virgin olive oil
• 1/4 tsp sea salt
• 1/8 tsp pepper
• 12 ounces Brussels Sprouts
• 1/4 cup pecans coarsely chopped, toasted
• 1 tbsp dried cranberries I used apple juice infused from Whole Foods
• 1/4 cup blue cheese crumbled Optional

Instructions

• Combine the first 7 ingredients together in a small bowl and set aside.
• Cut off stem of Brussels sprouts and outer leaves and discard. Thinly slice and place in a large bowl.
• Add pecans, optional blue cheese and cranberries.
• Pour in dressing and toss together.
• Enjoy immediately or refrigerate until ready to serve.

Notes

5 g net carbs

This was first published in November 2015.

Nutrition

Serving: 1serving | Calories: 146kcal | Carbohydrates: 8g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 3mg | Sodium: 133mg | Potassium: 252mg | Fiber: 3g | Sugar: 3g | Vitamin A: 430IU | Vitamin C: 49mg | Calcium: 29mg | Iron: 1mg

The post Easy Low Carb Pecan Cranberry Brussels Sprout Salad appeared first on Sugar-Free Mom.