Why You’ll Love These Avocado Deviled Eggs

They’re creamy, packed with flavor, loaded with healthy fats, and naturally low in carbs-making them perfect for anyone following a low-carb diet or keto lifestyle.

And let’s be honest… deviled eggs are always a great choice. But adding avocado takes them to a whole new level.

• Low-carb & keto friendly (just ~1 g net carbs per serving)
• Made with simple ingredients you already have
• Perfect for meal prep or a party platter
• Naturally gluten-free
• A great way to use up hard boiled eggs (hello, leftover Easter eggs!)
• Packed with protein and healthy fats to keep you full

How to Make Perfect Hard-Boiled Eggs

Getting perfect hard-boiled eggs is key for the best deviled eggs.

1. Place eggs in a large pot and cover with cold water
2. Bring to a boil over medium-high heat
3. Once boiling, cook for 10–12 minutes
4. Transfer immediately to an ice bath (ice water)

This step is crucial—it stops cooking and makes peeling so much easier.

Pro Tip: Older eggs peel better than super fresh ones.

The Best Part About This Recipe

The creamy texture from the avocado makes these feel indulgent, but they’re actually incredibly nourishing.

Unlike traditional deviled eggs, this version adds:

• More fiber
• More potassium
• Heart-healthy fats

It’s truly a great option when you want something satisfying without feeling heavy.

Why Healthy Fats Matter (Especially in Midlife)

Let’s talk about why this recipe is more than just delicious.

Avocados are rich in monounsaturated fats, which:

• Support heart health
• Help stabilize blood sugar
• Keep you fuller longer (less grazing!)
• Support hormone balance

And in midlife, this matters even more.

When you pair healthy fats with protein, you create meals and snacks that help reduce cravings and support fat loss—not just weight loss.

Why Eggs Are One of the Best Foods You Can Eat

Eggs are one of the most nutrient-dense foods on the planet.

Each egg contains:

• High-quality protein
• Choline (important for brain and liver health)
• B vitamins for energy
• Healthy fats

And here’s something I tell my clients all the time…

 Protein becomes even more important as we age.

Why?

• Helps preserve lean muscle
• Supports metabolism
• Keeps you full longer
• Reduces cravings and overeating

This is why I always emphasize protein-first meals in my Midlife Macro Method.

And these deviled eggs? They’re an easy way to do exactly that.

Tips for the Best Avocado Deviled Eggs

• Use a ripe avocado (soft but not mushy)
• Add extra lemon juice to prevent browning
• Use a piping bag for that classic deviled egg look
• Chill before serving for best flavor
• Don’t skip seasoning—salt brings everything together

Easy Swaps & Variations

Want to customize this recipe? Here are some great options:

Dairy-Free

Already naturally dairy-free

Mayo-Free Option

Swap mayo with:

• Greek yogurt (if not dairy-free)
• Mashed avocado + olive oil

Spice It Up

Add:

• Cayenne pepper
• Chili powder
• Hot sauce

No Pickles?

Use:

• Capers
• Relish
• Or skip altogether

Extra Protein Boost

Top with:

• Crumbled bacon
• Chopped turkey bacon
• Smoked salmon

Storage Tips

• Store in an airtight container
• Best eaten within 1–2 days
• Add extra lemon juice if prepping ahead to prevent browning

Healthy Low Carb Keto Avocado Deviled Eggs Recipe

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Healthy Low Carb Keto Avocado Deviled Eggs Recipe

These avocado deviled eggs are a great choice for just about any occasion, whether you’re hosting Easter brunch, heading to a holiday party, or simply looking for easy meal prep snacks during the week. They also make a satisfying option for low-carb lunches when you want something quick but filling, and they’re always a hit at potlucks since they’re easy to transport and serve. Best of all, they’re a delicious low-carb appetizer that everyone will enjoy, even those who aren’t following a keto lifestyle.

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Servings 24 deviled eggs

Calories 61kcal

Author Brenda Bennett

Ingredients

• 12 large eggs
• 1/4 cup mayonnaise
• 1 large avocado ripe (or 1 cup mashed)
• 1 tablespoon lemon juice or lime juice
• 1 tablespoon dill pickles chopped
• 1 tablespoon yellow mustard
• 1/4 teaspoon celery salt
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Cover your eggs in water in a large saucepan and bring to a boil. Hard boil eggs for 12 minutes in boiling water then remove immediately and place into an ice water bath.
• Allow to cool enough to handle and you will easily be able to remove shells.
• Slice eggs in half and scoop out the egg yolks.
• Place all yolks into a large bowl then add the remaining ingredients.
• Taste the egg avocado mixture and adjust seasonings as needed.
• Add filling into a pastry bag to fill the halves of egg whites.
• Optional: Top with a sprinkle of paprika and crisp bacon.
• Keep refrigerated until ready to serve.

Notes

0 g net carbs per 1 deviled egg

This recipe was first published in March 2016.

Nutrition

Serving: 1deviled egg | Calories: 61kcal | Carbohydrates: 1g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 84mg | Sodium: 112mg | Potassium: 33mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 120IU | Vitamin C: 0.3mg | Calcium: 13mg | Iron: 0.4mg

The post Healthy Low Carb Keto Avocado Deviled Eggs Recipe appeared first on Sugar-Free Mom.

Why This is the Best Keto Lemon Cake

If you’ve been struggling to find a keto lemon cake that actually tastes like a real bakery dessert, this is the one.

It’s soft, light, full of fresh lemon flavor, and layered with a creamy filling that makes every bite feel indulgent, without going off track.

This isn’t just another lemon cake recipe-it’s one that truly delivers on texture and flavor, even for those not following a keto diet.

You get that classic lemon cake experience without the heaviness or dryness that can sometimes happen with coconut flour recipes.

What makes it stand out:

• Soft, fluffy coconut flour cake batter
• Bright lemon flavor from fresh lemon juice and lemon zest
• Creamy mascarpone filling (similar to a light cream cheese frosting)
• Buttery crumb topping that bakes golden brown
• Just 4g net carbs per slice

This is the kind of cake that gets rave reviews, even from non-keto friends and family.

Italian Cream Cake vs Italian Lemon Cream Cake

Here’s something that might surprise you…

Traditional “Italian Cream Cake” isn’t actually Italian.

Growing up in an Italian family, with my father from Sicily and my Nonna born and raised in Italy, we never once had that version of a cream cake. The one you often see-with coconut, pecans, and a yellow cake base, actually comes from the Southern United States.

But this Italian Lemon Cream Cake is the one my family fell in love with.

It’s light, fresh, and centered around simple flavors—lemon, cream, and a delicate cake texture. It reminds me much more of the desserts you’d expect from an Italian kitchen: not overly sweet, but beautifully balanced and elegant.

When my parents would take us to Olive Garden they discovered this Italian Lemon Cream Cake and then for every holiday or family party, would purchase one to enjoy together.

The origin of this Italian Lemon Cream Cake is also not one found in Italy, but with a lemon mascarpone filling, lemon flavored yellow cake and butter crumb topping, this is more Italian than any other version you’ll try. 

How to Make a Keto Italian Lemon Cream Cake

This recipe comes together in three simple parts, and once you understand the flow, it’s much easier than it looks.

Cake Batter

The base of this cake uses a coconut flour mixture, which keeps it nut free while still giving structure and softness when done correctly.

I adapted my fabulous Coconut Flour Muffin recipe to create this perfectly, nut free, keto yellow layer cake!

Making an easy zingy, lemony, creamy filling wasn’t hard at all. The biggest issue for some is your choice of keto sweetener to use.

Because coconut flour absorbs a lot of liquid, the combination of eggs, sour cream, butter, and heavy cream is essential. This is what creates that moist, tender crumb instead of a dry texture.

Key ingredients in the cake:

• Coconut flour
• Monk fruit allulose sweetener
• Sour cream
• Heavy cream
• Eggs
• Lemon extract

Lemon Cream Filling

The filling is where this cake really shines. It’s creamy, light, and full of lemon flavor without being overpowering.

It blends together into something that tastes like a cross between whipped cream and a soft cream cheese frosting.

You’ll use:

• Mascarpone cheese (or cream cheese)
• Monk fruit allulose
• Lemon juice + lemon zest
• Heavy whipping cream

Butter Crumb Topping

This simple topping adds texture and that bakery-style finish that makes this feel like a keto home bakery dessert.

Made with cold butter and coconut flour, it bakes into a lightly crisp, golden brown crumble that contrasts perfectly with the soft cake layers.

Best Sweeteners for This Recipe (Updated)

Over the years, I’ve tested a lot of sweeteners, and I no longer use Swerve in my recipes.

For this cake, the best results come from:

• Monk fruit allulose blend (confectioners)
• Liquid lemon stevia (optional, to enhance sweetness)

This combination avoids the cooling effect and gives a smoother, more natural sweetness. If you’re adjusting sweetness levels, always start small, taste, and adjust as needed.

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My Keto Sweetener Guide and Conversion Chart is written from my vast experience with experimenting with all these sweeteners.

You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.

You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking. 

Tools to make an Italian Lemon Cream Cake

KitchenAid Mixer– Using both the paddle attachment for the cake ingredients and then using the whisk attachment to create a fluffy mascarpone filling, this mixer is my best friend!

Food Processor– The Butter Crumb topping is literally made in minutes with nice, cold butter, pulsing it in the food processor. You would have to cut the butter into the coconut flour for quite some time to create the same crumb topping effect. 

Spring Form Cake Pans-Spring form pans are one of the best kinds of cake pans, helping you easily remove delicate cakes without destroying the cake. I use two-9-inch spring form pans for this recipe. 

Ingredient Swaps 

If you’re missing an ingredient or need to make adjustments, here are the best swaps that still keep the texture and flavor on point.

Coconut Flour Substitutes

Coconut flour is very absorbent, so substitutions need to be done carefully.

• Do not swap 1:1 with almond flour
• If using almond flour:
  • Use about 3–4 times more
  • Reduce liquid slightly

Mascarpone Cheese Swap

If you don’t have mascarpone, you can still make this work beautifully.

• Cream cheese (full fat)
• Dairy-free cream cheese alternative

This will create a slightly tangier flavor but still a creamy, delicious filling.

Sour Cream Substitutes

Sour cream helps create moisture and richness in the cake.

Good alternatives include:

• Full-fat Greek yogurt
• Coconut cream (for dairy-free)
• Labneh

Xanthan Gum vs Glucomannan

Both help bind and stabilize the cake.

• Xanthan gum → more common, reliable structure
• Glucomannan → natural fiber, very powerful thickener
• Use one or the other—not both.

Xanthan gum is a common food additive that helps to thicken and stabilize foods, especially baked goods that are gluten free. It’s provides that texture that gluten would have provided.

It’s a soluble fiber that your body doesn’t breakdown and can’t digest so it doesn’t provide any calories or carbs. Some people don’t like to use it because it is a sugar derived typically from corn. If you’re not a fan of using xanthan gum, glucomannan is the next best choice.

Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form.

Because of its ability to soak up liquids, it is an impressive thickener and emulsifier. If you’ve never heard of it before, maybe you’ve tried shiritaki noodles? It is the main ingredient for those noodles and has very little carbs and calories. Either of these will work well in this recipe.

Helpful Tips for Best Results

Getting the texture right with a keto cake is all about the little details.

• Bring all ingredients to room temperature
• Don’t overmix the cake batter
• Use fresh lemon juice for the best lemon flavor
• Let the cake cool completely before assembling
• Store in an airtight container in the fridge

Serving Ideas

This cake is beautiful enough to serve as a whole cake for special occasions, but you can easily dress it up or keep it simple depending on your needs.

• Top with fresh berries
• Light dusting of powdered monk fruit
• Serve as a naked cake (skip sides if preferred)
• Add extra lemon zest on top for presentation

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent.

It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free.

Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

All my Italian family absolutely loved this copycat version of the Olive Garden Italian Lemon  Cream Cake! I enjoyed this for my birthday and would make it and take it to any party with non keto friends! It’s a show stopper! Enjoy! 

 Low Carb Italian Lemon Cream Cake (Keto, Nut Free)

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Keto Nut Free Italian Lemon Cream Cake

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent. It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free. Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Servings 16 servings

Calories 335kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

• 1 cup coconut flour
• 1/2 cup Monk fruit Allulose confectioners
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 teaspoon glucomannan or xanthan gum
• 1/2 cup sour cream
• 1/2 cup butter softened
• 1/2 cup heavy cream
• 1 teaspoon lemon extract
• 1/2 teaspoon lemon liquid stevia
• 6 large eggs

Filling

• 8 ounces mascarpone cheese or cream cheese, softened
• 1/2 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 cup heavy cream

Butter Crumb Topping

• 1/2 cup coconut flour
• 1 teaspoon lemon juice
• 1/3 cup Monk Fruit Allulose confectioners
• 1/4 teaspoon vanilla liquid stevia
• 1 stick butter cold, cut into pieces or 1/2 cup

Instructions

Cake

• Preheat oven to 350 degrees F. Grease two 9 inch spring form pans and set aside.
• Whisk together coconut flour, Sweetener, baking soda, powder, salt and glucomannan or xanthan gum. Set aside.
• To a stand mixer or use an electric hand mixer and a large bowl, add wet ingredients-the sour cream, softened butter, heavy cream, lemon extract and stevia and blend until combined. Add one egg at a time until combined. Pour in half the dry ingredients and blend until well combined. Add remaining dry ingredients until nicely incorporated.
• Pour cake batter evenly into each cake pan. Bake for 25 -30 minutes or until a toothpick in center comes out clean. Allow to cool 5 minutes then use a butter knife to loosen all around the edges of the cake. Allow to cool completely before removing the sides of the spring form pan.

Filling

• Place all the ingredients, except the heavy cream, into a clean medium bowl or stand mixer and blend until smooth using the paddle attachment. Taste and adjust sweetener if needed.

  Pour in the heavy cream with the whisk attachment, whisk on medium high until nice and smooth and thickened. Set aside in the refrigerator until the cake is cooked and cooled.

Butter Crumb Topping

• Place the dry ingredients into a food processor and process to combine. Add in cold butter. Pulse until crumbs form. Do not over process. Set aside.

Assemble

• Place one cake layer on your serving plate. Spread about 3/4 of the filling onto the cake, saving 1/4 of filling for the top layer.

  Place the second cake layer over the filling. Spread the remaining filling over the top.

  Carefully using your hands, sprinkle over the crumb topping over the top of the cake and sides, pushing lightly into the cake. Keep refrigerated until ready to serve.

Video

Notes

Net Carbs: 4g

This recipe was published first in January 2020 and updated in April 2021. 

Nutrition

Serving: 1serving | Calories: 335kcal | Carbohydrates: 8g | Protein: 6g | Fat: 31g | Saturated Fat: 19g | Cholesterol: 158mg | Sodium: 282mg | Potassium: 81mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1040IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 1mg

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

Keto Mini Mocha Cheesecakes

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

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

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

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

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

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

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

This recipe keeps things lighter and more balanced by using:

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

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

Tips for Best Results

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

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

Easy Swaps & Substitutions

Don’t Like Coffee Flavor?

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

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

No Coconut Flour?

You can substitute:

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

Sweetener Options

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

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

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

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

Dairy Swaps

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

Want a Cheesecake Base?

If you prefer a crust or cheesecake base, try:

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

Want to make them in a muffin tin?

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

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

Why This Works for Blood Sugar and the Keto Diet

These keto mini little cheesecakes are designed to support:

• Stable blood sugar
• Lower total carbs
• Higher protein for satiety

Per serving:

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

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

Storage Tips

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

Midlife Macro Friendly Dessert

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

Instead, I focus on:

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

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

My Simple Mocha Topping (as shown)

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

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

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

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

Easy piping tip (no fancy tools needed):

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

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

Other Easy Topping Ideas

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

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

Keep It Simple (My Favorite Approach)

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

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

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

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Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 5 servings

Calories 109kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Instructions

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

Notes

6 g net carbs, Midlife Macros™ Approved

See the instructional video on Pinterest.

Nutrition

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

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

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 

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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.

Sugar Free Italian Cookies

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

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

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

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

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

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

Carbs in Italian Cookie Egg Biscuits

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

Carbs in our Keto Easter Cookie Recipe

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

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

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

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

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

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

Updated Sweetener Options (2026)

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

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

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

Important Note:

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

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

Why These Cookies Are More Golden

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

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

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

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

Small Batch Testing (12 Cookies)

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

And guess what? They came out perfect.

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

This is a great option if:

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

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

Medium Batch + Sunflower Seed Flour Test (24 Cookies)

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

What I changed:

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

Results:

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

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

Key Differences to Note:

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

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

 Pro Tips for Best Results

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

Glaze Options (Thin vs Thick Finish)

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

Thin, Classic Drizzle (Light & Translucent)

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

• Skim milk
• or use Unsweetened almond milk

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

 Result:

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

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

Thick, Frosted Coating (Dip Style)

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

• Heavy cream

Result:

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

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

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

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

 Which Should You Choose?

It really depends on the final look you want:

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

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

Storage

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

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

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

Keto Italian Easter Cookies 

Print

Keto Italian Easter Cookies

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 36 cookies

Calories 76kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

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

Glaze

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

US Customary – Metric

Instructions

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

Video

Notes

1 g net carbs per cookie

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

Reposted with video in April 2019.

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

Nutrition

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

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

Grain Free Irish Soda Bread (Low Carb, Sugar Free, Nut Free Option)

This Grain Free Irish Soda Bread is a delicious low-carb twist on the traditional Irish quick bread that’s often served around St. Patrick’s Day.

My version is keto friendly, gluten free, sugar free, and grain free, yet still delivers the rustic texture and slightly tangy flavor that makes classic soda bread so comforting.

When I first published this recipe back in 2015, sunflower seed flour wasn’t easy to find in grocery stores. So I created a nut-free Irish soda bread by grinding raw sunflower seeds in my food processor to make homemade sunflower seed flour.

Today, thankfully, sunflower seed flour is widely available, which makes this recipe much easier to prepare. No grinding required!

Simply use sunflower seed flour for a completely nut-free low-carb soda bread, or substitute almond flour if you don’t have nut allergies.

This updated method saves time while keeping the same hearty, satisfying results.

What Is Traditional Irish Soda Bread?

Traditional Irish soda bread is a simple quick bread made without yeast. Instead, it rises thanks to the reaction between baking soda and buttermilk, which creates bubbles that help the bread rise.  

Historically, soda bread became popular in Ireland during the 1800s because it was inexpensive and easy to make, requiring only a few basic ingredients.  

The most traditional recipes contained just four ingredients:

• Flour
• Baking soda
• Salt
• Buttermilk  

Modern versions—especially in the United States—often include additions like butter, eggs, sugar, or raisins.

My recipe keeps the rustic texture and flavor of soda bread, while making it grain free and low carb so it fits a keto lifestyle.

Why You’ll Love This Low Carb Irish Soda Bread

If you’re following a low carb, keto, or sugar-free lifestyle, traditional soda bread made with wheat flour simply doesn’t fit your macros.

This recipe solves that problem.

It’s:

✔ Grain free

✔ Gluten free

✔ Sugar free

✔ Keto friendly

✔ Low carb

✔ Nut free option

✔ St. Patrick’s Day perfect

And it still delivers the rustic, hearty loaf texture that Irish soda bread is known for.

It’s also a wonderful bread to serve alongside:

• soups
• stews
• corned beef and cabbage
• or simply toasted with butter.

Carbs in Traditional Irish Soda Bread

Traditional Irish soda bread is made with all purpose flour, buttermilk, salt and baking soda.

According to Cronometer, 1 slice, or about 60 grams has 165 calories, and 31.7 grams total carbs. Too high for a ketogenic diet and would kick you out of ketosis. 

Our low carb keto-friendly recipe for Irish soda bread has 7 grams total carbs per serving. Much better for a keto diet or low carb diet and would not kick you out of ketosis. 

Nut Free Irish Soda Bread

Here’s the thing about making a nut free, grain free Keto Irish soda bread: It will not be identical to traditional, but it will still be a delicious bread for your St. Patrick’s day celebrations. If you can get passed the fact it will be different in texture, you will love this recipe.

But the big deal about having a child with tree nut allergies is, I can’t use low carb flours like almond flour.

Nut-Free vs Almond Flour Options

One of the most common questions I get from readers is:

Can I make this bread with almond flour instead of sunflower seed flour?

Yes!

This recipe works beautifully either way.

Nut-Free Version

Use sunflower seed flour for a completely nut-free loaf.

This is perfect for:

• nut allergies
• school safe baking
• those avoiding almond flour

Sunflower seed flour gives the bread a hearty texture similar to whole-grain breads.

Almond Flour Version

If you don’t need a nut-free option, you can substitute fine blanched almond flour.

Almond flour creates a slightly softer crumb and lighter color.

Both versions are low carb and keto friendly.

Tools needed Low Carb Irish Soda Bread

Cast iron skillet– The one I used is 8 inches. It makes for a perfect round loaf.

You can use this cast iron skillet for a bunch of other keto recipes like my Deep Dish Cauliflower Pizza and my Keto Chocolate Chip Skillet Cookie Pie. 

Food Processor– This works wonderfully to chop nuts and seeds finely, making this nut free keto bread perfect in texture with a crusty exterior, with little effort on your part. 

Why I Love Sunflower Seed Flour

Sunflower seed flour has become one of my favorite nut-free low carb baking flours.

Benefits include:

• naturally grain free
• nut free
• gluten free
• mild flavor
• high in healthy fats
• good source of vitamin E and magnesium

It’s also a great option for people who enjoy keto baking but want a break from almond flour.

If you’ve ever ground sunflower seeds in a food processor before, you’ll appreciate how much easier this recipe is now that sunflower seed flour is readily available.

Ingredients for Keto Sugar Free Irish Soda Bread

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

sunflower seeds raw, unsalted (if you don’t have a tree nut allergy, you can swap this with almonds or almond meal)

ground flaxseed

coconut flour

Sweetener granulated

baking powder

salt

butter cold unsalted (coconut oil could also be used to make this a paleo bread)

large eggs

unsweetened coconut milk ( or heavy cream or you could also swap with almond milk if no nut allergies)

optional; raisins or currants

Tips for Perfect Soda Bread Texture

Soda bread is very different from yeast bread.

Because it relies on baking soda instead of yeast, the dough should be handled very gently.

Traditional soda bread dough is typically mixed quickly and shaped into a round loaf without kneading.  

Some tips for success:

• Don’t overmix the dough

• Shape into a rustic round loaf

• Score the top before baking

• Bake immediately after mixing

The classic cross cut on top of soda bread is both decorative and practical—it allows heat to penetrate the loaf during baking.

Perfect for St. Paddy’s Day

Irish soda bread is one of the most iconic foods served for St. Patrick’s Day celebrations.

If you’re celebrating but still want to stay low carb, this recipe is the perfect addition to your table.

Serve it with:

• Irish stew
• corned beef and cabbage
• grass-fed butter
• or toasted with cream cheese.

How to Store Grain Free Soda Bread

Because this bread doesn’t contain preservatives or wheat gluten, it’s best enjoyed within a couple of days.

Storage tips:

Room temperature: up to 2 days

Refrigerator: up to 5 days

Freezer: up to 2 months

Slices can also be lightly toasted to bring back the texture.

St. Patrick’s Day Low Carb Recipes

Keto Low Carb Irish Soda Bread Muffins

Reuben Cabbage Rolls

Instant Pot Keto Corned Beef and Cabbage

Keto Irish Soda Bread

Print

Easy Low Carb Nut Free Keto Irish Soda Bread Recipe

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 12 servings

Calories 198kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups sunflower seed flour or raw, unsalted sunflower seeds
• 1/2 cup ground flaxseed
• 2 tablespoons coconut flour
• 1/4 cup Monk Fruit Allulose sweetener granulated
• 2 teaspoon baking powder
• 1/2 teaspoon salt
• 2 tablespoons butter cold unsalted
• 2 eggs
• 1/4 cup unsweetened coconut milk

Optional

• 1/4 cup raisins or currants

Instructions

• Preheat oven to 350 degrees.
• (Only needed if you are using sunflower seeds. Grind the sunflower seeds in a food processor.)
• Add the sunflower seed flour, flaxseed, coconut flour, sweetener, baking powder (or soda) and salt in a food processor and process to combine.
• Pulse in the butter.
• Add ingredients, eggs and coconut milk.
• Remove dough and transfer to a bowl.
• Mix in raisins or currants.
• Wet hands to form shape and place in a greased cast iron skillet.
• Score a cross in the top of the loaf and bake 30 minutes.
• Reduce the temperature to 325 and bake another 5-10 minutes or until golden on top.
• Allow to cool before slicing with a serrated knife.

Video

Notes

Net Carbs: 3g

This recipe was first published in March 2015 and updated with video in March 2020. 

If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.

Nutrition

Serving: 1serving | Calories: 198kcal | Carbohydrates: 7g | Protein: 7g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 32mg | Sodium: 126mg | Potassium: 235mg | Fiber: 4g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 0.5mg | Calcium: 52mg | Iron: 1mg

The post Easy Low Carb Nut Free Keto Irish Soda Bread Recipe 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.

Chocolate Keto Pie Crust

This Easy No Bake Low Carb Keto Chocolate Pie Crust is the ultimate press-in crust for all your favorite chocolate desserts!

Made with coconut flour, unsweetened cocoa powder, sunflower seeds, and a low-carb sweetener, this rich chocolate crust is perfect for any keto pie recipe that requires a delicious no bake chocolate pie crust.

Unlike traditional pie crusts that require rolling dough, chilling, and baking, this low carb pie crust is incredibly simple. Everything is blended in a food processor and pressed directly into a pie pan for the easiest crust you’ll ever make.

Even better, this keto chocolate pie crust is naturally gluten free, grain free, and nut free, making it a fantastic option for those avoiding almond flour or tree nuts.

And the best part? Each serving has just 1 gram net carbs, making it perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method.

Why You’ll Love This Keto Chocolate Pie Crust

If you’ve ever struggled with rolling out a traditional pie crust or dealing with sticky keto dough, you’ll love this press-in chocolate pie crust.

This recipe eliminates all the fuss of traditional baking and delivers a rich chocolate flavor that pairs beautifully with creamy fillings like chocolate mousse pie, peanut butter pie, cheesecake filling, or even a low carb grasshopper mousse pie.

Here’s why this crust is so popular:

• No bake recipe – no oven required

• Press-in crust – no rolling dough needed

• Nut free option – made with sunflower seeds instead of almond flour

• Keto friendly – just 1 gram net carbs per slice

• Gluten free and grain free

• Perfect chocolate flavor from unsweetened cocoa powder

• Easy to make in a food processor

This no bake chocolate pie crust is one of the best parts of making a keto dessert, because it comes together in minutes and works with so many different fillings.

Simple Crust Ingredients 

One of the best things about this recipe is that it uses simple keto pantry ingredients you may already have on hand.

This keto pie crust recipe is made with just six ingredients:

• Sunflower seeds or sunflower seed flour

• Unsweetened cocoa powder

• Coconut flour

• Low-carb sweetener of choice

• Sea salt

• Melted butter or melted coconut oil

Blending these ingredients in a food processor creates a smooth, slightly sticky dough that presses perfectly into a 9-inch pie pan or even a springform pan.

The Best Chocolate Flavor for Keto Desserts

The rich chocolate flavor in this crust comes from unsweetened cocoa powder, which gives the crust a deep chocolate taste without adding sugar.

You can also substitute raw cacao powder if you prefer a slightly richer and more intense chocolate flavor. Both cocoa powder and cacao powder work well in low carb baking.

Because the cocoa powder is combined with coconut flour and sunflower seeds, the texture becomes firm and sliceable once chilled.

The result is a crust that holds together beautifully when cut but still has a slightly soft, brownie-like texture.

Nut Free Keto Pie Crust Option

Many keto pie crust recipes rely heavily on almond flour or almond meal, but this recipe was designed to be nut free.

Instead of almond flour, it uses sunflower seeds, which are a fantastic alternative for people with nut allergies.

When blended in a food processor, sunflower seeds create a texture similar to almond meal while remaining completely nut free.

If you do not have a nut allergy, you can also substitute:

• Almond meal

• Almond flour

• Pecan flour

However, if you are baking for someone with allergies, sunflower seeds are the safest option!

Why Coconut Flour Works Best in This Recipe

You may notice this crust includes coconut flour, which is a unique low-carb flour that behaves very differently from almond flour.

Coconut flour is extremely absorbent and helps bind the crust together when combined with butter or coconut oil.

Because of its density, coconut flour cannot be swapped directly with other flours.

For reference:

¼ cup coconut flour = about 1 cup almond flour

This means substituting coconut flour with almond flour in this recipe would completely change the structure of the crust.

The good news is that the chocolate flavor completely masks the coconut taste, so you won’t notice any coconut flavor in the finished pie.

Choosing the Best Keto Sweetener

This crust uses a powdered low-carb sweetener so the texture stays smooth.

Some great options include:

• Monk Fruit Allulose blend

• Powdered monk fruit sweetener

• Allulose sweetener

Powdered sweetener works best because it dissolves easily and prevents a gritty texture.

Granulated sweeteners can work, but they may leave a slightly crunchy texture in the crust.

If you are unsure which sweetener to use, you can refer to my Sweetener Guide & Conversion Chart, which explains the best keto sweeteners for baking.

Helpful Tips for the Perfect No Bake Chocolate Pie Crust

Use a Food Processor

A food processor makes this recipe incredibly quick and easy by grinding the sunflower seeds and mixing everything together evenly. You could also use a hand electric mixer. 

Press the Crust Firmly

When pressing the crust into the pie pan, use the bottom of a measuring cup or glass bowl to pack it tightly.

This ensures the crust holds together well when slicing.

Chill Before Filling

Allow the crust to chill in the refrigerator before adding the pie filling. This helps the butter or coconut oil solidify and keeps the crust firm.

Use Plastic Wrap for Storage

If making the crust ahead of time, cover it tightly with plastic wrap to prevent it from drying out in the refrigerator.

Can I Make This in a Springform Pan?

Yes! This crust works wonderfully in a springform pan, especially for desserts like:

• Keto cheesecakes

• Chocolate mousse cakes

• Layered no-bake desserts

A springform pan makes it easier to remove slices cleanly without damaging the crust.

Best Fillings for This Keto Chocolate Pie Crust

This versatile low carb chocolate crust works with so many different desserts.

Some of my favorite keto pie recipes that pair perfectly with this crust include:

• Keto Chocolate Peanut Butter Pie

• Low Carb Grasshopper Mousse Pie

• Chocolate Samoa Pie

• Sugar Free Chocolate Mousse Pie

• No Bake Cheesecake Filling

• Whipped Cream Chocolate Pie

The rich chocolate flavor of the crust pairs beautifully with creamy fillings like cream cheese, coconut cream, whipped cream, or chocolate mousse.

Can I swap the coconut flour?

No, it isn’t easy to swap coconut flour with other low carb keto flours because coconut flour is quite dense and requires more liquids for moisture.

For example, 1/4 cup coconut flour is about equal to 1 cup almond flour. 

For this easy no bake pie crust, I promise, you won’t taste the coconut flavor since the chocolate flavor is the star. 

Can I Use Coconut Oil Instead of Butter?

Absolutely.

This recipe works with either:

• Melted butter

• Melted coconut oil

Using coconut oil makes the crust completely dairy free, while butter adds a slightly richer flavor.

Both options work perfectly in this no bake keto pie crust.

Can I use raw cacao powder instead of cocoa powder?

Yes you can swap cacao powder and cocoa powder evenly in any recipes.

Can I freeze this no bake chocolate pie recipe?

Yes you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

How do I store this no bake keto pie crust?

Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.

Easy Keto Dessert Recipes for filling this No Bake Pie Crust

Chocolate Cream Pie

Keto Chocolate Mousse

Chocolate Pudding

Creamy Peanut Butter Filling for this cheesecake peanut butter dessert

Frozen Strawberry Cheesecake Pie

Cottage Cheese Lemon Fluff

No Bake Keto Chocolate Crust

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No Bake Keto Chocolate Pie Crust (Low Carb, Nut Free, Gluten Free)

If you’re looking for a simple, delicious, and versatile keto pie crust, this no bake chocolate pie crust is one you’ll come back to again and again.

It’s rich in chocolate flavor, incredibly easy to make, and perfect for everything from grasshopper mousse pie to chocolate peanut butter pie.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 127kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup sunflower seeds raw, unsalted  or sunflower meal or almonds or almond meal if no nut allergy
• 1/2 cup unsweetened cocoa powder
• 1/2 cup coconut flour
• 1/2 cup Monk Fruit Allulose powdered sweetener or any sweetener of choice
• 1/2 tsp salt
• 8 tbsp unsalted butter room temperature or melted coconut oil

Instructions

• Place all ingredients into a food processor and process until smooth. Grease a 9-inch pie pan.
• Press into pie pan.
• Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
• Storage; you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

Video

Notes

1 g net carb

This recipe was first published in Feb. 2017.

Nutrition

Serving: 1serving | Calories: 127kcal | Carbohydrates: 5g | Protein: 2g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 20mg | Sodium: 157mg | Potassium: 38mg | Fiber: 4g | Sugar: 0.2g | Vitamin A: 236IU | Vitamin C: 0.1mg | Calcium: 7mg | Iron: 0.3mg

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

Keto Easter Eggs

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

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

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

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

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

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

Carbs in Reese’s Eggs

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

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

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

Carbs in Keto Peanut Butter Caramel Eggs

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

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

Can you swap the peanut butter?

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

Can I make these Easter eggs dairy free?

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

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

Low Carb Sweetener Guide

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

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

Best Healthy Easter Treats

Homemade Keto Peanut Butter Eggs

Sugar Free Cookie Dough Easter Eggs

Sugar Free Caramel Easter Eggs

Sugar Free Almond Joy Easter Eggs

Sugar Free Raspberry Jello Eggs

Updated Method: Peanut Butter Caramel Cups (Quicker Version)

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

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

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

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

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

Why the Original Easter Egg Method Creates Better Layers

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

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

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

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

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

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

Which Method Should You Use?

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

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

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

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

Best Keto Peanut Butter Caramel Easter Eggs

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Sugar Free Low Carb Keto Peanut Butter Caramel Eggs

Prep Time 1 hour hour 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 1 minute minute

Servings 12 Easter eggs

Calories 176kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Sugar Free Caramel

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

Peanut Butter Filling

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

Chocolate Coating

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

Instructions

Easter Eggs

Prepare Caramel

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

Prepare Peanut Butter Layer

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

Assembly

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

Standard Size Peanut Butter Cup Directions & Assembly

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

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

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

Notes

3 g net carbs per egg

This recipe was first published in March 2024.

Nutrition

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

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

EASY 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

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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.

Easy Sugar Free Peppermint Patties

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

But good news.

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

They’re:

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

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

Keto Peppermint Patties

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

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

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

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

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

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

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

The Creamy Minty Filling

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

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

The result?

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

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

Sometimes presentation matters. 

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

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

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

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

Chocolate Coating Options

You can coat these in:

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

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

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

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

Valuable Swaps & Ingredient Options

Here are some ways to customize:

Swap the Coconut Oil

If you’re not a fan of coconut oil:

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

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

Dairy-Free or Paleo Version

To make paleo:

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

Adjust Sweetness

Instead of vanilla liquid stevia, you can use:

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

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

Storage & Room Temperature Notes

Because this recipe uses coconut oil:

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

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

Husband & Family Review

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

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

His words?

“These taste like York candies… but better.”

High praise from a longtime fan of traditional candies.

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

 Other candy recipes you might like:

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

Sugar Free Peppermint Patties 

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Sugar Free Peppermint Patties (Keto, Low Carb)

Prep Time 30 minutes minutes

Cook Time 1 minute minute

Total Time 31 minutes minutes

Servings 14 @ 4 patties each

Calories 126kcal

Author Brenda Bennett

Ingredients

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

Chocolate Coating

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

Instructions

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

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

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

Video

Notes

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

This is the mold I purchased on Amazon. 

Nutrition

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

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

Best Keto Coconut Flour Bread Recipe

This is a quick bread, meaning no bread machine is needed. It is a low carb bread recipe of your dreams! No, I mean it, this is the best keto bread made with the use of coconut flour, you will ever find on the internet and perfect for a keto diet.

None will compare, not even an almond flour bread recipe! You probably have all the ingredients need to make this easy low carb bread!

 Keto Bread versus Cloud Bread

Following a low-carb diet now for the last 5 years has led me to the deepest desire to make a real sandwich bread. The biggest struggle with making a keto bread is that in my home, my youngest has a tree nut allergy and almond flour isn’t something I can use.

Learning to work with coconut flour has been challenging to say the least, but with the right amount of liquid, masterpieces can happen and this low carb bread is one of them!

The biggest difference with this bread and my  Cloud Bread recipe is that it has substance. While the cloud bread is low carb, many people find it to have an egg taste.

It is great for making Cloud Bread French Toast, I felt it wasn’t quite right for typical sandwiches I was hoping for, it’s very airy and light. So the experimenting with coconut flour has continued for quite a few years.

Low Carb Bread versus Traditional Bread with Gluten

The biggest issue and challenge with low carb bread recipes is always the lack of using gluten which comes from refined flours.

Since there’s no refined flours, wheat flour and no gluten in this recipe, replicating that chewy bite, soft airy texture and melt in your mouth flavor, has to be created in some other way.

I’ve done this with xanthan gum and aluminum free baking powder. This combination, plus a little bit of fiber from ground flaxseed is what makes this low carb bread resemble that texture you might remember from your prior carb eating.

Soft Pliable Coconut Flour Bread

A little bit of toasted sesame seeds on top before baking and this was the most amazing sandwich I’ve enjoyed in years! I couldn’t wait to finish the photos so I could devour it!

Most often when baking a bread with a 1/2 cup of coconut flour, it’s quite dense, almost pound cake style. Many people who have tried coconut flour recipes think they hate coconut flour.

It’s not the case in this recipe! It’s the flaxseed that makes this perfect I think!

I recently made this Low Carb Flax Meal Bread and that’s what gave me the idea to add some flax to this bread. The Flax Meal bread uses almond flour and has dairy in it so both of my kids can’t enjoy that gluten-free recipe. I knew I had to develop something for my kids to enjoy as well and this one is it!

How to Make Dairy Free Coconut Flour Bread

This coconut flour bread recipe can be made paleo simply by the heavy cream swap I mention in the recipe. My daughter has been having some issues with her stomach and dairy seems to be the culprit.

So for a time now I’ve got plans to deliver more paleo recipes since my dear daughter is so sad about the loss of her beloved cream cheese, sour cream, and basically any cheese for that matter.

She’s especially sad about the Keto Fathead Low Carb Cinnamon Rolls she loves that I make. I don’t know if I can make those dairy free, but I may certainly try for her sake!

More Keto Bread Recipes:

Dairy Free Cloud Bread

Dairy Cloud Bread Loaf

Keto Sub Rolls

Low Carb Keto Bagels

Storage Tips Keto Bread

Obviously a homemade loaf of bread doesn’t have all the artificial ingredients that make store bought, regular wheat bread on shelves has so it won’t last as long as they do. After this keto coconut bread is cooled completely on a cooling rack, you can slice it and wrap it in aluminum foil.

If you plan to eat it over the next 2-3 days it can stay on the counter. If you think you’ll need a bit longer, you can store in the freezer wrapped well in an airtight container, with parchment between the slices. Then pull out the slices you want in the morning and toast.

You can do the same in the refrigerator and the bread should last up to 7 days refrigerated.

Store in airtight container:

Freezer: parchment between slices

Counter: 2–3 days

Refrigerator: up to 7 days

Best Tips for Keto Bread made with Coconut Flour!

A few notes: If you have chickens and very large eggs compared to store bought chicken eggs, you should use just 4-5 instead of 6.

This bread is not sweet although you see the sweetener in there. The slight hint of sweetness is needed in case you have a child like mine who can detect any coconut in a recipe.

Make sure your baking powder is aluminum free because it will cause most baked goods to turn green and have a tinny flavor.

I used an 8 by 4 (1.5 quart) loaf pan. If you use a 9 by 5, you won’t get the height I have in my photos.

If you love savory breads, try adding some onion and garlic powder to the mix!

Hope you enjoy this fantastic “bread”!

UPDATE: I’ve heard a lot of people say in comments it’s too much cinnamon so I reduced it by half when I made it again for our family and it was lighter in color than in my pics. I also reduced the sweetener by half and it tasted just fine, just a hint of sweetness.

I also made my slices thinner and adjusted the amount of slices you can get in this loaf, I’m updating the nutrition info for 14 slices as opposed to what it was originally as just 12 slices. I’m sticking by my decision to use 1 tsp of cinnamon as I just love it with the look of wheat bread.

Egg Size Matters

The eggs will always be a problem as far as size. If you use store bought eggs that say large, they are really small compared to eggs from chickens I have.

To make this easier on everyone I measured the small chicken eggs I’ve used and placed the amount in ounces to give you a better idea.

If you measure out the eggs you have and they are very large then you may only need 4-5. If after you’ve adjusted the egg amount and it still seems wet to you, reduce the oil to 1/3 cup. 

UPDATE MAY 28, 2018: I reduced the olive oil to 1/3 cup instead of the orginial recipe using 1/2 cup because a few comments mentioned it was still moist in the center. I also decided to just try water in place of the heavy cream or coconut milk.

BOTH of these changes have equalled perfect success! So whether to have the original recipe printed and that’s working fine for you or you decide to use the below recipes, now that I’ve changed a couple things, either will work just fine! And it reduced the net carb count per slice from 2 to 1 gram per slice!

IMPORTANT RECIPE UPDATE (2026)

After additional testing, I have updated this Easy Keto Coconut Flour Bread recipe to improve texture and simplify ingredients.

Originally this recipe used xanthan gum and sweetener. After testing:

• I replaced xanthan gum with unflavored beef gelatin
• I removed sweetener completely
• I tested whipping egg whites separately (no meaningful height difference)
• Texture is lighter and less dense
• Height remains comparable to original
• Flavor is cleaner and less eggy

The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.

If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method.

If You Don’t Want to Use Gelatin OR Xanthan Gum

Some readers prehttps://amzn.to/3PaTybyfer not to use gums or gelatin. Here are alternatives:

Psyllium Husk Powder (Best Structural Alternative)

Replace gelatin with:

1 tablespoon psyllium husk powder

This will:

• Increase elasticity
• Add chew like real bread
• Help prevent bread fall
• Slightly darken color

Use finely ground psyllium for best texture.

Extra Flaxseed Meal

Increase flaxseed meal to ⅔ cup and reduce coconut flour slightly (by 1 tablespoon).

This increases structure but may create a denser loaf.

Whipped Egg Whites

You can separate eggs and whip whites to soft peaks.

In my recent testing: Height difference was minimal.

So this step is optional.

This Keto Coconut Flour bread makes excellent:

• French toast
• Bread crumbs
• Bread pudding
• Thin slices for sandwiches

LOW CARB Keto COCONUT FLOUR BREAD

Print

Keto Low Carb Coconut Flour Bread

2026 Update: Originally this recipe used xanthan gum and sweetener. After testing: I replaced 1 tsp xanthan gum with unflavored beef gelatin, I removed sweetener completely, I tested whipping egg whites separately (no meaningful height difference) Height remains comparable to original. The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.

If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method. Nutrition info is updated for 12 slices.

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 12 @1 slice

Calories 137kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Bread Batter

• 6 eggs or 1- 1/4 cup total (room temperature)
• 1/3 cup olive oil or coconut oil or butter
• 1/3 cup water or heavy cream or coconut milk
• 1/2 cup coconut flour
• 1/2 cup ground flaxseed
• 1 tbsp baking powder aluminum free
• 2 tsp ground cinnamon
• 1/2 tsp salt
• 2 tbsp sesame seeds optional

Bloom Gelatin

• 2 tsp gelatin
• 2 tbsp water

US Customary – Metric

Instructions

• Preheat oven to 375 degrees F. 
• Line a 1.5 Quart (8 by 4) loaf pan, with parchment paper.
• Sprinkle 2 teaspoons gelatin over 2 tablespoons cool water. Let sit 5 minutes. Warm gently until just melted and stir to remove lumps. Set aside.
• In a stand mixer place the wet ingredients: eggs, oil, water or milk and blend until combined. 
• Add the remaining dry ingredients to the mixer and blend until incorporated. Drizzle in the cooled gelatin, mix to combine and pour the batter into the loaf pan.
• Sprinkle optional toasted sesame seeds on top of loaf if desired.
• Bake for 10 minutes then reduce temperature to 350°F and bake another 35-40 minutes, or until: Toothpick comes out clean. Center is set.
• Allow to cool for 30 minutes before removing to a wire rack. 
• Cool completely before slicing into 12 slices.

Storage

• Store in airtight container:

  Counter: 2–3 days

  Refrigerator: up to 7 days

  Freezer: parchment between slices

Video

Notes

2 g Net Carbs per slice

My original recipe was first published in 2017. For the directions I left them as is, not separating the eggs, but for the youtube video, you will see this option. 

Midlife Macro Approved

Nutrition

Serving: 1slice | Calories: 137kcal | Carbohydrates: 5g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 61mg | Potassium: 103mg | Fiber: 3g | Sugar: 0.3g | Vitamin A: 1IU | Vitamin C: 0.01mg | Calcium: 47mg | Iron: 0.1mg

The post Best Easy Low Carb Keto Coconut Flour Bread recipe 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.

The Best Low Carb Ricotta Cake (Keto lemon almond cake)

If you’re from an Italian heritage, you most certainly know about using ricotta cheese in desserts. A traditional Italian ricotta cake is simple, elegant, and incredibly tender.

If you’ve only used ricotta cheese for savory dishes like lasagna, you are in for a delicious dessert surprise.

This keto ricotta cake is a low carb twist on a simple Italian cake — dense yet tender, lightly sweet, and bursting with bright lemon flavor from fresh lemon zest.

A touch of almond extract enhances the natural nuttiness of almond flour, creating the best part of this recipe: a tender cake with incredible creaminess from the ricotta cheese.

It’s the perfect keto cake to enjoy with a cup of coffee, serve as a weeknight dessert, or bring to a special gathering. Whether you follow a ketogenic diet, low carb lifestyle, or just want better blood sugar balance, this cake is a great option the whole family will love.

Easy Keto Ricotta Cake

One of the reasons this is such a great success recipe is that it uses simple ingredients you likely already have in your keto pantry.

No complicated steps. No artificial ingredients. No starchy root vegetables. Just wholesome, real-food baking.

This cake doesn’t rely on baking powder for lift. Instead, whipped egg whites folded into the cake batter create structure and lightness while still keeping that classic dense Italian texture.

The result? A delicious cake with soft peaks inside and golden edges on top.

If you’re brand new to keto recipes, this is a very simple directions type of recipe that gives you confidence in low carb baking.

Almond Flour or Almond Meal?

For this low carb ricotta cake, I use blanched almond flour for its fine texture and light color.

• Almond flour is made from blanched almonds with skins removed.
• Almond meal is made from whole almonds with skins on.

You can use almond meal, but expect a darker, slightly more rustic texture. Both are low carb options, but almond flour creates the most tender cake.

I also like Bob’s Red Mill Almond Flour as well as Anthony’s Almond flour. 

Can I Make This Nut Free?

Yes! If you need a nut free option, you can replace the almond flour with sunflower seed meal.

Sunflower seed meal is simply ground sunflower seeds and works beautifully as a low carb, keto-friendly substitute in many baking recipes. It keeps this ricotta cake tender while still fitting into a low carb or ketogenic diet.

How to Substitute

• Replace the almond flour with an equal amount of finely ground sunflower seed meal (by weight for best results).
• The texture will be very similar to almond meal.
• The flavor is slightly more earthy but still delicious.

Important Tip

Sunflower seed meal can sometimes react with baking soda or baking powder and turn slightly green.

This recipe does not use baking powder or baking soda, so that reaction is very unlikely. However, if you notice a faint green tint after baking, don’t worry — it’s completely safe and does not affect taste.

This makes it a great option for those avoiding almonds, following a nut free diet, or baking for a closed Christian group, school event, or family gathering where allergies may be a concern.

Why This Is The Best Keto Ricotta Cake

• Made with almond flour (not wheat flour)
• Sweetened with Monk Fruit Allulose confectioner’s sugar substitute
• No bitter aftertaste like some erythritol blend sweeteners
• Naturally gluten free
• Perfect balance of lemon flavor and almond extract
• Dense, moist crumb with fluffy egg whites folded to stiff peaks
• A great option for blood sugar control
• Stores beautifully in an airtight container

This recipe is proof you can enjoy essential keto desserts without sacrificing flavor or texture.

Tips for Success

• Make sure egg whites are whipped to stiff peaks using a clean bowl and electric mixer.
• Bring butter and ricotta cheese to room temperature before mixing.
• Use a large bowl for folding so you don’t deflate the egg whites.
• Gently fold using a silicone spatula to keep the batter light.
• Do not overmix once egg whites are added.
• Line your cake pan with parchment paper for easy removal.

Honestly I can’t think of an easier baking recipe than this one if you’re brand new to keto baking. Other recipes you might like are some of my no bake desserts, like my Raspberry Cheesecake Mousse or my No Bake Coffee Cheesecake!

Serving Ideas

• Serve with fresh select fruits like raspberries or strawberries.
• Add a dollop of heavy whipping cream or heavy cream whipped with vanilla.
• Enjoy with a cup of coffee for an afternoon treat.
• Make it in a bundt pan or layer cake style for special occasions.

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

It’s a great recipe whether you’re living a keto lifestyle, following a low carb diet, or simply looking for more natural sweetener options without zero calories artificial ingredients, this cake is a beautiful balance of tradition and health.

KETO ALMOND RICOTTA CAKE

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Keto Italian Almond Ricotta Cake

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

Prep Time 35 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 12 servings

Calories 274kcal

Author Brenda Bennett /Sugar Free Mom

Ingredients

• 1/2 cup butter softened
• 1 cup part-skim Ricotta cheese
• 4 eggs separated
• 1 teaspoon almond extract
• 3/4 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon vanilla stevia
• 1/4 teaspoon salt
• 2.5 cups almond flour or 250 grams
• 1 teaspoon lemon zest
• 1/2 teaspoon cream of tartar
• 1/3 cup slivered almonds

Instructions

• Preheat the oven to 325 degrees F. Grease a 9-inch round spring form pan.
• To a stand mixer or a bowl using a handheld mixer, add the butter, ricotta, egg yolks, almond extract, sweetener, stevia and salt. Blend until combined.
• Next add the almond flour and lemon zest and blend again until incorporated. Set aside.
• Add your egg whites to a clean mixing bowl with cream of tartar. Whip egg whites until stiff peaks form.
• Fold half of the egg whites into the almond mixture, then once combined fold in the remaining.
• Pour the batter into the pan and sprinkle with slivered almonds.
• Bake for 40-45 minutes until the edges are golden and a toothpick in the center comes out clean. Cool 10 minutes then use a butter knife to lossen edges before removing sides of spring form pan. Allow to cool completely then dust with confectioners to serve.
• Store in an airtight container in the refirgerator for up to 5 days.

Video

 

Notes

This recipe was first published in June 2019 and updated with video in February 2021.

Net Carbs: 4 g

Nutrition

Serving: 1slice | Calories: 274kcal | Carbohydrates: 6g | Protein: 9g | Fat: 24g | Saturated Fat: 7g | Cholesterol: 85mg | Sodium: 154mg | Potassium: 62mg | Fiber: 2g | Sugar: 1g | Vitamin A: 405IU | Vitamin C: 0.2mg | Calcium: 110mg | Iron: 1.3mg

The post Sugar Free Low Carb Keto Italian Almond Ricotta Cake appeared first on Sugar-Free Mom.

Chaffles vs Traditional Waffles

If you are new to the keto community, cheese chaffles are all the rage these days!

You can find a bunch of different ways to create the classic chaffle on Facebook. They can be a quick breakfast for anyone and require just 2 ingredients; 1 egg and 1/2 cup of shredded mozzarella cheese.

Some keto chaffle recipes use cream cheese and other cheeses for savory chaffles, but for the most part it is basically a cheese waffle. If you haven’t tried them yet, you should!

Though they are made with cheese, these crisp up after cooking them in your waffle iron and are amazing topped with sugar free maple syrup and butter!

Plus, you can go crazy with different variations of this basic chaffle recipe. From savory to sweet options, if you can think of it, you can turn it into a crispy chaffle, like Pizza chaffles, garlic bread chaffles, cookie chaffles, chocolate chaffles, etc. 

Chaffles got its name from Cheese and regular waffles= Chaffles!

I’m not sure who created this concoction, but it works and it works well for those of us on a keto diet or low carb diet.

But the biggest issue with this basic recipe with main ingredients being cheese that works for so many , is that sadly it’s not something those who cannot have dairy can enjoy. My own daughter is dairy free because of stomach issues and this pushed me to create a keto dairy free chaffle for her to enjoy. 

Simple Ingredients for Dairy Free Keto Chaffles

Creating a dairy-free option for a keto chaffle wasn’t an easy task. I first tried using vegan cheese options but really did not like the flavor.

So essentially this dairy free keto chaffle has no cheese in it at all, but it tastes amazing and is just as quick as making a classic keto chaffle.

You only need 5 ingredients to make these: coconut flour, gelatin, egg, mayonnaise, and salt.

You could try swapping shredded mozzarella for vegan cheese in the classic chaffle recipe mixed with one egg to see if you like that.

Most of the vegan cheese I’ve found contains nuts or ingredients I choose not to ingest like soy so vegan cheese is not a nut-free option for many. My youngest has a tree nut allergy so nuts are not an option for us.

Eliminating the cheese from the classic keto chaffle to make a dairy free keto chaffle, doesn’t really make it a chaffle, it’s more just mini waffles, but the name is catchy! 

The recipe is still easy with just 4 ingredients if you don’t count a sprinkle of salt. 

The addition of beef gelatin powder might seem odd, but I created a fantastic Belgian waffles on page 95 of my cookbook, Naturally Keto and decided adding it here for this recipe might work, and it really does create a fluffy texture! 

Keto Chaffle Recipe Variations

Your basic dairy free chaffle recipe is below, which has a nice neutral flavor without added sweetness.

You can always add your favorite sugar free sweetener if you like your traditional chaffle like that for breakfast.

Here are two sweet chaffles to my basic dairy free keto 5 Ingredient chaffle:

Cinnamon Sugar Chaffle

Add 1-2 teaspoons of ground cinnamon to the batter, 1 teaspoon of vanilla extract, 1 tablespoon Brown Sugar Sub, 1 tablespoon Allulose Maple Syrup  or your favorite sugar free keto maple syrup sweetener.

Best Keto Chocolate Chaffles

Add 1 tablespoon of unsweetened cocoa powder or cacao powder, a pinch of salt, and 1/2 teaspoon chocolate liquid stevia. 

Top with coconut cream and sugar free chocolate chips if desired. Dessert chocolate waffles can easily be enjoyed on your keto lifestyle.

Tools to make Dairy Free Keto Chaffles

Dash Mini Waffle Maker-The mini waffle maker is fun, doesn’t take up much space and quick to heat up and makes the best size for a keto low-carb waffle sandwich!

Standard Waffle Maker– If you don’t want to purchase a dash mini waffle iron and you already have a standard waffle maker, you should be able to make typical waffles with this waffle batter. The amount of batter you need for a traditional waffle would equal two mini. 

Can I replace gelatin with collagen peptides?

Collagen peptides will not work to replace gelatin as it does not gel up like gelatin does and the consistency and texture of the dairy free waffle will be altered.

Can I use a different low carb sweetener?

Yes you can use any low carb sweetener you prefer. Please see my complete guide to low carb sweeteners here. 

How do I store these low carb waffles?

Store these low carb waffles in the fridge in an airtight container for up to 3 days.

This recipe for Dairy Free Mini Waffles or Chaffles is in my new book, The 30-Day Sugar Elimination Diet, that will be coming out in December! It’s available now!

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

You do not need to add xanthan gum because the texture is perfect.

Can I add peanut butter?

I have not tested the basic keto chaffle recipe adding peanut butter, but I think if you do add just add one tablespoon.

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

Gather all your ingredients while you let the waffle iron heat up.

Top Tip #2

Be sure to spray the waffle iron prior to pouring batter. Use avocado oil spray for its mild flavor.

Top Tip #3

Whisk your dry ingredients together first then add liquid ingredients to help avoid lumps in the batter.

Top Tip #4

If you don’t like the eggy taste, replace one egg with two egg whites. 

Top Tip #5

If you don’t like coconut flour you can swap it with 2 tablespoons of almond flour but reduce your eggs to just one.

Dairy Free Keto Chaffle Recipe

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Best Keto Dairy Free Low Carb Chaffles

Super quick, easy and dairy free! Easy meal prep option for breakfasts.

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 1 tbsp coconut flour
• 1 tbsp beef gelatin powder
• pinch sea salt
• 2 large eggs
• 1 tbsp mayonnaise

Instructions

• In a small bowl, whisk together the coconut flour, beef gelatin and salt.
• Whisk in the eggs, and mayo into the dry mixture. Spray the waffle maker with avocado oil spray.
• Separate the chaffle batter into thirds and place 1/3 portion into the waffle iron maker.

  Close the lid and wait for the light to shut off, about 2 minutes. Check that it's browned to the desire you like.

  Remove carefully to a plate and spray the waffle maker again with oil spray. Repeat with the remaining 2 portions of batter.
• Enjoy your cooked chaffle immediately or refrigerate and use for a sandwich anytime.

Notes

1 g net carbs

This recipe was first published in February 2020.

Nutrition

Serving: 1chaffle | Calories: 109kcal | Carbohydrates: 2g | Protein: 7g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 146mg | Sodium: 202mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 204IU | Calcium: 21mg | Iron: 1mg

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