Keto No Bake Mini Oreo Cheesecake Bites

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

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

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

The Appeal Of Keto Friendly Desserts

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

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

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

Ingredients Needed For Sugar Free Keto No Bake Mini Oreo Cheesecakes

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

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

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

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

Step By Step Preparation Guide

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

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

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

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

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

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

Tips For Making Perfect Mini Cheesecakes

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

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

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

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

Nutritional Benefits Of This Sugar Free, Keto Dessert

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

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

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

Serving Suggestions And Storage Tips

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

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

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

Variations And Add Ons To Customize Your Cheesecakes

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

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

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

Enjoying Guilt Free Indulgence

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

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

Sugar Free Low Carb Keto Mini No Bake Oreo Cheesecakes

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Sugar Free Low Carb Keto Mini Oreo Cheesecakes

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

Prep Time 20 minutes minutes

Servings 12 cheesecakes

Calories 273kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Crumbs

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

No Bake Cheesecake Filling

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

Optional Toppings

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

Instructions

• Place paper liners or silicone cupcake liners into a 12 capacity muffin pan. Set aside.
• Place the first six ingredients into a food processor and process until fine crumbs form. Separate in half.
• Using half the cookie crumb mixture, place about 2 teaspoons of cookie crumbs into each cupcake liner and press down to flatten evenly. Set aside.
• Place the cream cheese into a stand mixer and blend on high until smooth. Pour in the heavy cream and sweetener and blend until smooth and whipped in texture. Alternatively, you could whip the heavy cream separately and fold it into the cream cheese.

  Taste and adjust sweetener if needed.
• Stir the cookie crumbs into the cream cheese mixture and fill the 12 capacity muffin pan.

  If using mini oreos, push half way into the center of each cheesecake cupcake or top with sugar free whipped cream and serve.

  Refrigerate until ready to serve. Store refrigerated for up to 3 days.

Video

Notes

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

Pin the video here.

Nutrition

Serving: 1serving | Calories: 273kcal | Carbohydrates: 8g | Protein: 4g | Fat: 26g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 53mg | Sodium: 126mg | Potassium: 52mg | Fiber: 3g | Sugar: 2g | Vitamin A: 683IU | Calcium: 38mg | Iron: 0.04mg

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

Sugar Free Keto Marshmallows

​After I recently posted my new keto marshmallow recipe that has been on my foodie bucket list for years, I knew I wanted to make a keto rice krispie treat!

I polled my facebook followers on my page and many suggested great options but ultimately I decided on the Magic Spoon cereal variety pack, which included peanut butter, cocoa, chocolate chip, and fruity flavors. 

Surprisingly, the fruity flavor was the only one all of us really liked, so that is the crispy cereal I used to make these keto Rice Krispie treats.

You can absolutely use any flavor or brand you prefer. The most important thing is choosing a crunchy, low-carb cereal with no added sugar.

Are Rice Krispie Treats Keto?

Traditional Rice Krispie treats are not keto-friendly or even gluten free. A classic rice krispie treat recipe is made with crisp rice cereal and a bag of marshmallows containing plenty of sugar and corn syrup. 

Regular Rice Krispies cereal is also high in grams of carbs and can quickly raise blood sugar. Even though the bars are light and airy, they are not a low-carb food.

This recipe makes a delicious low-carb version by replacing traditional marshmallows and rice cereal with sugar-free ingredients and keto cereal. The result is a pan of chewy marshmallow treats that gives you the flavor and texture of the real thing without all the sugar.

These are not technically “rice” treats because they do not contain traditional rice krispies or puffed rice. However, they have the same satisfying combination of crispy cereal and a soft, sticky marshmallow mixture.

No Store-Bought Keto Marshmallows Required

You may have already seen my recipe for homemade keto marshmallows. They are fantastic on their own and can be used in many different sweet treats.

I did not make this recipe using a batch of my already-prepared keto marshmallows because we did not have any left! Instead, this recipe uses the same basic ingredients to create the marshmallow mixture directly in the pan.

That means you do not need to make your own sugar-free marshmallows first, wait for them to set, cut them, and then melt them again.

It also saves you from purchasing an expensive bag of keto marshmallows, such as Max Mallow or another specialty brand. Making the marshmallow base as part of the cereal mixture keeps the process simple and may be more cost effective.

Of course, the final cost depends on the cereal you choose. Keto protein cereal can be expensive. If you want to reduce the cost, try a less expensive keto cereal, a nut-free low-carb cereal, or crushed pork rinds.

Choosing the Best Keto Cereal

Magic Spoon cereal worked well in this recipe because it stayed crispy after being combined with the warm marshmallow mixture. I used the fruity flavor, which also gave the cereal bars some cheerful, festive colors.

Here are several options you can try:

• Magic Spoon cereal in fruity, cocoa, peanut butter, or another favorite flavor
• HighKey protein cereal
• Another brand of zero-sugar or low-carb crispy cereal
• A keto granola that fits your nutritional goals
• Crushed plain pork rinds for a less expensive, very low-carb option
• A mixture of keto cereal and unsweetened coconut flakes

Always check the nutrition label, even when a product is advertised as keto. The total grams of carbs, fiber, sugar alcohols, and net carbs can vary greatly among brands.

Also confirm that the cereal is safe for your family’s dietary needs. Many keto cereals and granolas contain almonds, pecans, cashews, or other tree nuts.

A Nut-Free Option for Our Family

I chose not to use keto granola because my youngest son has a tree nut allergy, and I wanted him to be able to enjoy these treats with the rest of us.

Nut allergies can make finding keto packaged foods difficult because almonds and other tree nuts are used in so many low-carb products. Even a product that does not include nuts as a main ingredient may have been processed in a facility that handles them.

If you are preparing these keto crispy treats for someone with an allergy, carefully read every package and check for possible cross-contact warnings. Choose a certified safe cereal based on that person’s specific needs.

You should also avoid adding peanut butter unless you know it is safe for everyone eating the treats. Peanut butter is not a tree nut, but some people, like my son,  must avoid both peanuts and tree nuts.

Why You’ll Love These Keto Marshmallow Treats

These easy keto Rice Krispie treats are:

• Sugar-free and made without corn syrup
• Low in net carbs compared with traditional cereal bars
• Gooey, crispy, and satisfying
• Made without a store-bought bag of marshmallows
• Easy to customize with different cereal flavors
• A fun no-bake treat for children and adults
• Simple enough for holidays, parties, or an everyday dessert
• Easy to store in an airtight container

They are a great choice whenever the family wants something familiar and fun, but you do not want the grams of sugar found in traditional marshmallow treats.

Tips for Making Sugar-Free Cereal Bars

Sugar-free marshmallow mixtures can behave differently from melted traditional marshmallows, so a few simple tips will help you get the best results.

Prepare the Pan First

Line your baking pan with parchment paper or wax paper before beginning. Once the marshmallow base is ready, you will need to work fairly quickly.

A prepared pan makes it easy to transfer and shape the cereal mixture before it starts to set.

You can lightly coat the parchment paper with coconut oil. If you do not use coconut oil, another neutral option may work, but I generally avoid vegetable oil when possible.

Use a Large Mixing Bowl

Place your keto cereal in a large mixing bowl so you have enough room to fold everything together quickly.

You want the cereal coated with the marshmallow mixture, but you do not want to stir so aggressively that all those crispy pieces turn into crumbs.

Do Not Pack the Mixture Too Firmly

Transfer the cereal mixture to the prepared pan and gently press it into an even layer.

If you compress it too firmly, the finished cereal bars may become dense or hard. Light pressure creates treats with a better balance of crispy and chewy textures.

A lightly greased spatula works well. You can also place a piece of parchment paper or plastic wrap over the top and press gently with your hands.

Let the Bars Set Before Cutting

Allow the treats to cool and firm up at room temperature before slicing. I let them sit overnight but even 6 hours should be good enough. Cutting them while they are still warm can cause them to fall apart.

For the cleanest pieces, use a large, sharp knife and wipe the blade between cuts.

Fun Flavor Variations

Once you have the basic recipe, these keto cereal bars are easy to customize.

Chocolate Keto Crispy Treats

Use cocoa protein cereal and add a small amount of unsweetened cocoa powder to the marshmallow mixture. You could also drizzle the cooled bars with melted chocolate.

Choose sugar-free chocolate or low-carb chocolate chips to keep the recipe keto-friendly.

Peanut Butter Treats

If peanuts are safe for your household, add a little unsweetened peanut butter to the warm mixture or drizzle it over the finished bars.

Peanut butter works especially well with cocoa or chocolate chip keto cereal.

Fruity Cereal Bars

Use fruity Magic Spoon cereal, as I did, for a colorful version the kids will love.

The fruity flavor makes these bars look festive without needing traditional sugary cereal. If desired, you can add a small amount of natural food coloring to the marshmallow base, but it is not necessary.

White Chocolate Drizzle

Drizzle the bars with melted sugar-free white chocolate chips after they have cooled. Let the chocolate set completely before cutting or storing them.

Holiday Marshmallow Treats

Choose festive colors for the occasion or add keto-friendly sprinkles. These make adorable bake-sale-style treats even though they are actually no-bake treats.

Avoid regular sprinkles if you want the recipe to remain completely sugar-free.

Caramel-Inspired Treats

For a flavor similar to caramel Rice Krispie treats, add a keto-friendly caramel extract or a drizzle of my sugar-free caramel sauce.

Make sure any sauce you use fits your personal carb goals.

Can I Use Homemade Marshmallows?

Yes. If you already have a batch of homemade marshmallows ready, you can experiment with melting them for cereal bars.

However, that adds extra preparation because you must first make and set the marshmallows, then melt them down for the treats. The method in this recipe is easier because the sugar-free marshmallow mixture is prepared specifically for the bars.

Store-bought keto marshmallows may also work, but different brands contain different sweeteners and fibers. They may not melt exactly like traditional marshmallows, so the final texture can vary.

Sweetener Options

This recipe uses the Monk Fruit Allulose confectioners sweetener listed in the recipe card, but your choice of sugar-free sweetener can affect both flavor and texture.

Monk fruit is a popular keto option, but products labeled monk fruit are often blended with erythritol or allulose. These blends are not interchangeable in every recipe.

Erythritol can sometimes produce a cooler flavor or a slightly firmer texture. Allulose generally keeps sugar-free treats softer, though it may brown more quickly when heated.

For the most reliable results, use the sweetener specified in the recipe rather than making a direct substitution. If you change sweeteners, you may need to adjust the quantity.

How to Store Keto Rice Krispie Treats

Store the sliced treats in an air-tight container at room temperature. Place parchment paper or wax paper between the layers so they do not stick together.

For individual portions, wrap each bar in plastic wrap or place it in a small Ziploc bag.

These bars are usually best when enjoyed within the first few days because the cereal will gradually lose some of its crisp texture. Refrigerating them may make them too firm, depending on the sweetener and fat used.

If your kitchen is very warm, you may need to refrigerate them briefly. Let refrigerated bars return to room temperature before serving for the best chewy texture.

Are These Healthy Rice Krispie Treats?

“Healthy” can mean something different to everyone, but these are certainly a lower-sugar alternative to traditional Rice Krispie treats.

They contain zero added sugar when prepared with appropriate sugar-free ingredients. They also have fewer grams of sugar and fewer net carbs than classic treats made with rice cereal and traditional marshmallows.

They are still a sweet treat, and serving size matters. Always calculate the nutrition using the exact cereal, sweetener, and other products you use, since brands can vary significantly.

For people watching blood sugar, individual responses to sugar alcohols, fibers, and protein cereal can differ. Check with your healthcare provider if you need advice for your personal medical needs.

Frequently Asked Questions

Can I use regular Rice Krispies?

You can, but the finished recipe will not be keto or very low in carbs. Regular rice cereal is made from rice and contributes a significant amount of carbohydrates.

For keto Rice Krispie treats, use a low-carb crispy cereal or one of the alternatives suggested above.

Can I use keto granola?

Yes, as long as the granola fits your nutritional needs. The texture will be different from crispy cereal, and many keto granolas contain tree nuts.

Can I use pork rinds?

Plain pork rinds could be used as an inexpensive, extremely low-carb substitute. Crush them into cereal-size pieces and make sure they are fresh and very crispy.

The flavor will not be exactly the same as cereal, but the sweet marshmallow mixture can help balance their saltiness.

Do I need keto marshmallows?

No. One of the best things about this recipe is that you do not need to buy or prepare keto marshmallows first. The homemade marshmallow base is created directly as part of the recipe.

Why are my cereal bars hard?

The mixture may have been cooked too long, pressed too firmly into the baking pan, or prepared with a sweetener that crystallizes as it cools.

Cook only as directed and press the mixture gently into the pan.

How do I keep the mixture from sticking?

Use a parchment-lined prepared pan, lightly grease your spatula with coconut oil, and work while the mixture is still warm.

Easy Keto Treats the Whole Family Can Enjoy

I love being able to recreate nostalgic recipes in a way that works for my low-carb lifestyle and my family’s needs.

These easy sugar-free keto marshmallow Rice Krispie treats give you that classic combination of gooey marshmallow and crispy cereal without traditional marshmallows, corn syrup, or added sugar.

The fruity Magic Spoon cereal was the winner in our house, but feel free to use whichever keto cereal you and your family enjoy. You can also try chocolate, peanut butter, or chocolate chip cereal—or use crushed pork rinds when you want a lower-cost option.

Just remember to check every ingredient carefully if you are cooking for someone with food allergies.

Scroll down to the recipe card for the exact ingredients, complete directions, nutritional information, total grams of carbs, and net carbs. If you make these keto marshmallow treats, leave a comment and let me know which crispy cereal and flavor you used!

Easy Sugar Free Keto Rice Krispie Treats

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Easy Sugar Free Keto Marshmallow Rice Krispie Treats

These easy sugar-free keto marshmallow Rice Krispie treats give you that classic combination of gooey marshmallow and crispy cereal without traditional marshmallows, corn syrup, or added sugar.

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 18 servings

Calories 38kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup cold water
• 3 tbsp gelatin
• 2/3 cup water
• 1 cup monk fruit allulose blend confectioners
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• pinch sea salt
• 4 cups Magic Spoon Fruity Cereal

Instructions

• Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.

  Set aside a large bowl with the keto cereal. I used a metal masher to roughly chop the cereal but you could also leave it whole.
• Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
• Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.

  If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.

  Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
• At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.

  Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
• Turn off the mixer and immediately pour the marshmallow mixture into your prepared bowl with the cereal. Work quickly, as the mixture begins to set fast. Use a buttered silicone spatula to gently fold everything together. Transfer to your parchment-lined 9×9 pan. Lightly butter your hands or another piece of parchment and gently press it into an even layer.
• Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.

  Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

Here is my Marshmallow Recipe that I based this recipe from. The good news is you don’t need to make the marshmallows and wait for them to set before making this recipe.

Midlife Macro Approved!

Pin the video to Pinterest here!

Nutrition

Serving: 1serving | Calories: 38kcal | Carbohydrates: 3g | Protein: 4g | Fat: 2g | Saturated Fat: 0.2g | Monounsaturated Fat: 0.001g | Sodium: 3mg | Potassium: 1mg | Fiber: 0.2g | Sugar: 0.03g | Calcium: 1mg | Iron: 0.01mg

The post Easy Sugar Free Keto Marshmallow Rice Krispie Treats appeared first on Sugar-Free Mom.

Keto Ice Cream Sandwiches

There is nothing better on a hot summer day than biting into a thick, creamy ice cream sandwich. Traditional ice cream sandwiches are loaded with added sugars, refined flour, and enough sugar to send blood sugar soaring.

Thankfully, making a homemade keto ice cream sandwich is much easier than you might think.

This easy no bake keto ice cream sandwich recipe combines a rich chocolate cookie dough with my creamy homemade Ninja protein ice cream for the ultimate sugar-free dessert.

There is no baking, no ice cream maker, and no complicated steps. Just press the chocolate dough into a pan, layer with your favorite keto ice cream, freeze, and slice.

Whether you’re following a keto lifestyle, watching your carbs, living gluten-free, or simply looking for a healthier frozen dessert, this recipe tastes remarkably close to the real thing while containing just 7 grams of net carbs per sandwich. Nutritional Information is at the bottom of this page on the printable recipe card. 

Why You’ll Love This Recipe

• No bake recipe
• Perfect for summer
• Rich chocolate cookie dough
• Creamy homemade keto ice cream
• Gluten free
• Grain free
• Sugar free
• No added sugars
• Only 7 grams net carbs
• Easy to customize with different flavors
• Great make-ahead dessert
• Stores well in the freezer for months

Ingredients you’ll need

The best part about these keto ice cream sandwiches is that every ingredient is simple and easy to find.

No Bake Chocolate Cookie Dough

• sunflower seed meal or almond meal
• unsweetened cocoa powder
• coconut flour
• chocolate liquid monk fruit
• pinch of salt
• room temperature butter (or melted coconut oil)

The combination creates a soft cookie dough that freezes beautifully while staying tender enough to bite into straight from the freezer.

Homemade Keto Ice Cream Recipes

I highly recommend using my Ninja Protein Ice Cream recipe as the ice cream base. It stays creamy, packs in extra protein, and has a fraction of the calories found in traditional vanilla ice cream.

You can also use:

• my no churn vanilla ice cream
• keto chocolate ice cream (dairy free)
• strawberry protein ice cream
• cottage cheese peanut butter ice cream
• keto coffee ice cream

The Best Sweetener for Keto Ice Cream Sandwiches

One reason these sugar-free ice cream sandwiches taste so much like the real thing is using monk fruit instead of traditional sugar.

Unlike regular sugar, our sugar-free version tastes amazing using monk fruit sweetener which adds sweetness without added sugars or extra carbs, making it one of the best sweeteners for anyone following a keto lifestyle or low carb eating plan.

If you prefer, you could also use:

• powdered allulose
• powdered monk fruit blend
• powdered erythritol (although I personally no longer recommend it)

How to Make No Bake Keto Ice Cream Sandwiches

These come together surprisingly quickly.

1. Add all cookie dough ingredients to a food processor.
2. Process until a soft dough forms.
3. Press dough between parchment paper into prepared pans.
4. Freeze briefly if needed.
5. Spread softened homemade keto ice cream evenly over one cookie layer.
6. Top with the second cookie layer.
7. Freeze for about one hour until firm.
8. Slice into sandwiches.
9. Individually wrap with parchment paper or plastic wrap for easy grab-and-go treats.

Tips for Success

• Use room temperature butter for the smoothest cookie dough.
• A food processor makes mixing incredibly easy.
• If the ice cream becomes too soft, return it to the freezer for 10-15 minutes before assembling.
• Press the cookie dough firmly so it doesn’t crumble.
• Run a sharp knife under hot water before slicing.
• Freeze the finished sandwiches before wrapping individually.
• Store in an airtight container for up to two months.

Frequently Asked Questions

Can I make these without an ice cream maker?

Absolutely! My Ninja Protein Ice Cream recipe works wonderfully, but you can use any homemade ice cream or your favorite store-bought low carb ice cream.

Can I use almond flour?

Yes. Almond flour or almond meal both work well if you don’t have a nut allergy. Sunflower seed meal is an excellent nut-free option.

Why use coconut flour?

Coconut flour helps absorb moisture and gives the cookie dough structure without needing to bake it.

Can I use heavy cream?

If you’re making your own homemade ice cream from scratch, heavy cream creates an incredibly creamy texture. For this recipe, simply use your favorite prepared keto ice cream.

How long do they last?

When wrapped individually in parchment paper or plastic wrap and stored in an airtight freezer container, these homemade keto ice cream sandwiches stay fresh for up to 2 months.

More Frozen Keto Desserts You’ll Love

If you love this keto ice cream sandwich recipe, be sure to try these other reader favorites:

• Ninja Protein Vanilla Ice Cream
• Keto Chocolate Ice Cream
• Frozen Sugar-Free Strawberry Ice Cream Pie
• Cottage Cheese Ice Cream
• Frozen Peanut Butter Cups

Storage Tips

Wrap each sandwich individually in parchment paper before placing them into a freezer-safe container or freezer bag for up to 2 months.

This prevents freezer burn and makes it easy to grab a single serving whenever you’re craving a delicious treat.

Easy No Bake Low Carb Keto Ice Cream Sandwiches

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Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe

Prep Time 20 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 339kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Cookie Dough

• 1 cup sunflower seed meal or almonds or almond meal if no nut allergy
• 1 cup unsweetened cocoa powder
• 1 cup coconut flour
• 2 tsp chocolate liquid monk fruit
• 1 tsp salt
• 16 tbsp unsalted butter room temperature or melted coconut oil

Sugar Free Keto Ice Cream

• 2 batches recipe of my ninja protein ice cream

Instructions

• Place all ingredients into a food processor and process until smooth or a large bowl and mix until combined.
• Press into two parchment lined 8 by 8 pans or one 9 by 13 pan.
• If using two-8 by 8 pans: Divide the dough in half and press each half into each pan. Use another piece of parchment on top of the dough and press with hands or a flat measuring cup to make it even. Spread softened ice cream over one half. Top with the other dough.
• If using the 9 by 13, remove cookie dough by lifting the parchment paper out of the pan and place onto a cutting board. Cut dough in half and reserve one half for top layer. Spread softened ice cream onto one half as evenly as you can, then top with the other layer.
• Freeze for 1 hour, then slice into 12 sandwiches. Individually wrap with foil or parchment. Store in freezer for up to two months.

Video

Notes

7 g net carbs

Nutrition

Serving: 1serving | Calories: 339kcal | Carbohydrates: 15g | Protein: 8g | Fat: 29g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 40mg | Sodium: 70mg | Potassium: 4mg | Fiber: 8g | Sugar: 1g | Vitamin A: 466IU | Calcium: 4mg | Iron: 0.003mg

The post Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe appeared first on Sugar-Free Mom.

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.

Video

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

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.

Video

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

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