Grain Free Archives - Sugar-Free Mom

Easy Low Carb Keto Mediterranean Cauliflower Salad

Brenda Bennett — Wed, 20 May 2026 11:25:20 +0000

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

Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15

Cook Time 45

Total Time 1

Servings servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

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

Simple Low Carb Keto Chicken Burger Patties Recipe

Brenda Bennett — Sun, 17 May 2026 13:13:33 +0000

These easy keto chicken burger patties served with chipotle mayo slaw will satisfy that burger need without the need for a bun!

Easy Chicken Burgers

These easy keto chicken burgers with creamy chipotle mayo slaw are the perfect healthy burger recipe when you want something with less fat than traditional ground beef burgers, but still crave a satisfying, flavor-packed complete meal.

29 grams of protein for each chicken patty! All the nutritional information is at the bottom of this page on the printable recipe card.

Made with juicy chicken thighs, simple ingredients, and served without a bun, these healthy chicken burgers are low carb, high in protein, and absolutely delicious for an easy weeknight meal.

If you’ve been looking for a great way to enjoy burgers on a low carb diet or ketogenic diet without feeling heavy or overly full, these juicy chicken patties are one of sugar free mom’s best recipes.

They’re packed with flavor, naturally gluten-free, and perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method approach.

Unlike classic keto recipes that rely heavily on cheddar cheese or mozzarella cheese and extra fat, these healthy burgers focus more on protein while still giving you incredible texture and taste.

Served without a bun, and topped with chipotle mayo slaw, giving you a party in your mouth! These can be made on the grill, stove top or even baked in the oven, however you decide to make these chicken burgers, you will not be disappointed!

If you truly desire a keto roll with these, you might enjoy these cheesy fat head rolls , or my fluffy cottage cheese flourless high protein rolls.

Why You’ll Love These Keto Chicken Burgers

Easy recipe made with simple ingredients
High-protein meal that keeps you satisfied
Perfect for weight loss and blood sugar balance
Great for meal prep and easy weeknight meals
Naturally gluten-free and low carb
Crispy outside with juicy burger patties inside
Can be cooked in the air fryer, frying pan, grill, or oven
Whole family approved
Delicious with or without a keto hamburger bun

These easy chicken patties are especially helpful in midlife when many women notice classic high-fat keto meals no longer leave them feeling their best.

Prioritizing protein with moderate fat can help support satiety, muscle maintenance, and healthier body composition while still enjoying comforting keto meals.

The Secret to Juicy Chicken Burgers

The best way to make flavorful keto chicken burgers is using boneless skinless chicken thighs instead of chicken breast fillets alone. Chicken thighs provide more moisture and flavor which helps keep the burgers juicy instead of dry.

You can absolutely use:

Ground chicken
Ground turkey
Ground beef
Leftover rotisserie chicken
Canned chicken

But dark meat chicken thighs truly create the best texture for homemade chicken burgers.

If using chicken breast only, I recommend adding a little olive oil or avocado oil to help prevent dryness.

Midlife Macro Friendly Burgers

One thing I personally love about these healthy chicken burgers is that they fit beautifully into my Midlife Macro Method.

Instead of relying on massive amounts of cheese, cream cheese, pork rinds, or heavy fat bombs like many classic keto meals, this recipe prioritizes:

Protein
Flavor
Fiber-rich slaw
Moderate healthy fats
Lower total carbs

That combination can help keep you fuller longer without feeling overly stuffed or sluggish.

These burgers are also a great high-protein meal option after strength training workouts or on busy nights when you need a quick meal without sacrificing your goals.

Tools to Make Chicken Burgers

Food Processor– The best way to make a ground chicken in no time. Or just use already ground chicken, but I prefer grinding chicken thighs myself, just like in my Chicken Nugget recipe, plus it’s less expensive.

Mandoline– Or a really sharp chef knife to slice your cabbage very thin.

Large Bowl– Multiple sizes that stack perfectly in any kitchen.

Cast Iron Pan– If you decide not to grill these chicken burgers, using a cast iron pan is the nest way to get a nice crispy outside texture but ensure a moist burger inside.

Helpful Swaps and Variations

This favorite recipe is very versatile and easy to customize.

Dairy-Free Option

This recipe is naturally dairy free if you use olive oil or avocado oil instead of ghee.

Make It Less Spicy

Reduce the chipotle flakes and chili powder for a milder flavor.

Add More Heat

Love buffalo wings or spicy food? Add extra chipotle powder or hot sauce to and now you’ve got buffalo chicken burgers.

No Food Processor?

You can simply use already prepared ground chicken from the grocery store which will be the easiest way to mix it all together.

No Mayo?

Use Greek yogurt instead for a lighter high-protein sauce.

Want a Bun?

Serve on:

Other Burger Recipes you might like:

Best Cooking Methods

These keto chicken burgers can be made several different ways depending on what works best for your schedule.

Frying Pan

Cook in a large nonstick skillet or cast iron pan over medium-high heat until golden brown and cooked through.

Air Fryer

The air fryer is one of the easiest ways to cook these easy chicken patties.

Preheat air fryer to 375 degrees F
Place patties in a single layer on parchment paper
Cook about 4-5 minutes per side

Grill

Perfect during grilling season for a healthy burger option.

Oven

Bake on a parchment paper lined baking sheet at 400 degrees F until fully cooked.

Tips for the Best Chicken Burgers

Use Wet Hands

Wet hands make shaping burger patties much easier since the chicken mixture can be sticky.

Don’t Overcook

Chicken burgers dry out quickly if cooked too long.

Medium Heat Works Best

Cooking over medium heat instead of very high heat helps create a crispy outside while keeping the inside moist.

Make Larger Patties

The chicken patties shrink slightly during cooking, so start with slightly larger patties.

What to Serve with Keto Chicken Burgers

These healthy burgers pair perfectly with:

Storage Tips

Store leftovers in an airtight container in the fridge for up to 3 days.

To reheat:

Frying pan over medium heat
Air fryer for a few minutes
Oven at 350 degrees F

The slaw is best enjoyed fresh but can be stored separately for about 1 day.

Keto Chicken Burgers with Chipotle Mayo Slaw

These must try Keto Chicken Burgers are healthy and low in carbs. They have a nice kick to them, but they are not too spicy. They are lean, filling and satisfying without the need for a bun. They can be made on the stove top, on the grill or baked in the oven. And they are served with a generous portion of Chipotle Mayo Slaw. A versatile low-carb dinner recipe that’s perfect all year round.

Prep Time 30

Cook Time 10

Servings burgers

Calories 283kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

BURGERS

3 skinless boneless chicken thighs (250g) (or ground chicken or chicken breasts)
1 clove garlic minced (4g)
1 ounce onion finely diced (35g)
1 tbsp tomato puree
1 tbsp chili pepper fresh, mild/medium, chopped (6g)
1/4 tsp salt or to taste
1/4 tsp black pepper cracked (or to taste)
1 tbsp parsley chopped (4g)
1 tbsp ghee for frying (or olive oil or avocado oil)

SLAW

1/2 cup red cabbage (35g)
1/2 cup white cabbage (70g)
1 medium green onion (15g)
2 tbsp parsley chopped (8g)

CHIPOTLE MAYONNAISE

4 tbsp avocado oil mayonnaise replace with plain Greek yogurt for MMM
1 tsp lime juice or to taste
1 pinch sea salt
1/2 tsp paprika
1/4 tsp chili powder
1 pinch chili flakes chipotle (start small and increase to taste)
1 pinch black pepper cracked

Instructions

CHICKEN BURGERS

Place the chicken in a food processor along with the garlic and onion. Blitz to combine. Transfer to a bowl and mix with the tomato puree, chili, salt, pepper and parsley until combined.
Press into two burger patties or use a burger press. Add the ghee to a non stick frying pan. Fry the chicken burgers for about 3 – 4 minutes per side on low / medium heat (6 – 8 minutes in total) or until cooked through. Make sure the heat is not too high so you do not burn the outside.

SLAW

Shred the red and white cabbage using a mandoline, or sharp knife. Finely dice the onion and parsley. Transfer to a bowl and mix to combine.

MAYO

In a clean small bowl, mix the mayo ingredients together using a spoon. Stir through the slaw, keeping about 1.5 tbsp back to add on top of the burgers.

TO SERVE

Serve burgers with mayo and top with slaw.

STORAGE

Best served fresh or can be stored in airtight container in the fridge for up to 1 day and the burgers reheated.

Notes

3 g net carbs per burger (no slaw or mayo)

Here’s the nutrition info including the chipotle mayo and slaw for each burger: Calories: 501, Carbs: 8g, Protein: 34g, Fat: 39g, Fiber: 2g

If using Greek yogurt in place of mayo and including it in nutrition with burger: Calories: 305, Carbs: 5g, Protein: 37g, Fat: 15g, Fiber: 1g

This recipe was first published in August 2020.

Midlife Macro Approved

Nutrition

The post Simple Low Carb Keto Chicken Burger Patties Recipe appeared first on Sugar-Free Mom.

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Brenda Bennett — Wed, 13 May 2026 12:34:33 +0000

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken is the ultimate comfort food for busy weeknights! This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Keto Ranch Chicken

If you’re looking for an easy recipe the whole family will love, this crock pot chicken recipe is one of the best ways to create a cozy dinner without spending hours in the kitchen.

Tender spicy chicken breasts slow cooked in a rich creamy asiago cheese sauce with herbs, garlic powder, cream cheese, chicken broth, and ranch-inspired flavors makes this a fast food favorite copycat made healthier at home.

Whether you’re following a keto lifestyle, low-carb health plan, or my Midlife Macro approach with higher protein and moderate fat, this delicious recipe delivers satisfying comfort while helping you stay on track with your macro targets.

Simple ingredients on hand like boneless chicken breast, broth and cheese makes this an easy recipe to whip up.

If you need this to be ready after a long day at work, just cook on low for 6 hours and 30 minutes then keep warm until you get home.

It’s creamy and comforting without all the carbs. You could of course serve this over pasta if you desire.

My family enjoyed it topped with bacon as a sandwich. The buns you see below are Against the Grain rolls and made from mozzarella cheese in fact. They aren’t low carb so I skipped the bun and just enjoyed this chicken with a side salad topped with bacon of course!

My only suggestion is to make sure to pound the breasts thinner than you see in my picture above. I could not find my meat tenderizer tool and tried to pound the chicken with plastic wrap between the pieces and a wooden spoon, didn’t work that great. So moral of the story, proper tools in the kitchen make a difference lol!

Why Slow Cooker Meals Make Life Easier

Using a crock pot during busy seasons of life has always been one of my favorite health habits. Between work, activities, exercise tracker goals, appointments, and trying to stay consistent with healthy eating, having simple low carb keto recipes ready to go is a game changer.

One of the best tips I can give anyone trying to stay consistent with healthy eating is this:

Plan ahead
Keep simple ingredients stocked
Use kitchen tools that make life easier
Prep protein in advance

That’s exactly why this creamy asiago ranch chicken has become one of my favorite weekly meal ideas.

The slow cooker does all the work while you focus on your day. Then dinner is ready when you need it.

If you’re someone who struggles with grabbing takeout or drive-thru meals during hectic evenings, having easy recipes like this on hand can completely change your routine.

What Makes This Creamy Asiago Chicken So Good

This isn’t just another basic crock pot chicken recipe.

The combination of:

Asiago cheese
Cream cheese
Chicken broth
Garlic powder
Fresh herbs
White wine
Ranch-inspired seasoning

creates an ultra creamy sauce with rich flavor and juicy tender chicken thighs or chicken breasts.

The asiago cheese adds a bold savory flavor that takes this dish to the next level compared to traditional creamy chicken recipes.

The best part?

It tastes indulgent while still being:

low carb
keto friendly
high protein
gluten free
comforting and satisfying

Low Carb Comfort Food Without the Heavy Carbs

Traditional creamy chicken dishes are often served over pasta, rice, or potatoes which can quickly increase total carbs and make blood sugar management more difficult.

This low carb version keeps the flavor while dramatically lowering the carb count. Full macronutrient breakdown is at the bottom of this page on the printable recipe card.

Nutrition Facts for one serving provides:

38 g protein
4.6 g total carbs
15.8 g fat

Making this an excellent option for:

macro targets
glucose tracking
high protein meal plans
keto diet recipes
midlife weight loss goals

For my Midlife Macro approach, this recipe works beautifully because it prioritizes protein first while keeping fat moderate instead of excessive like classic keto recipes.

Midlife Macros vs Classic Keto

Many women discover that traditional high fat keto no longer works as effectively in midlife.

While keto helped me eliminate cravings years ago, my body changed in perimenopause and menopause. I needed:

more protein
moderate fat
lower carbs
balanced calories

That’s exactly why recipes like this fit perfectly into my Midlife Macro lifestyle.

Instead of drowning chicken in tons of butter and heavy cream, this recipe keeps portions balanced while still tasting creamy and comforting.

This helps support:

energy levels
satiety
muscle preservation
blood sugar balance
sustainable fat loss

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

One of the biggest lessons from testing this recipe was realizing how important proper kitchen tools can be.

Pounding the chicken thinner helps it cook evenly and absorb more flavor.

A meat tenderizer works best, but if needed you can place plastic wrap over the chicken and use:

a rolling pin
heavy pan
wooden spoon

though I definitely recommend investing in a proper tenderizer if you cook chicken often!

Use Freshly Grated Asiago Cheese

Fresh grated asiago melts better and creates a smoother creamy sauce than pre-shredded cheese.

Pre-shredded cheeses often contain anti-caking agents that can affect texture.

Don’t Skip the Cream Cheese

The cream cheese helps create that silky creamy asiago chicken texture everyone loves.

It also:

adds richness
balances flavors
helps thicken the sauce naturally

Cook Low and Slow for Best Results

If you need dinner ready after work, cooking on low heat for 6 to 6½ hours creates the most tender chicken but high for 3 hours is also an option.

The slow cooker helps lock in moisture while blending all the flavors together beautifully.

Easy Ways to Serve This Recipe

One of my favorite things about this creamy asiago chicken is how versatile it is.

Here are some low carb serving ideas:

Low Carb Options

cauliflower rice
roasted broccoli
zucchini noodles
spaghetti squash
side salad
sautéed green beans
low carb pasta like shirataki or egg white noodles

Family Friendly Options

For family members not eating low carb, you can also serve this over:

pasta
rice
mashed potatoes

My family especially loved this served as an Asiago Ranch Chicken Club sandwich topped with crispy bacon.

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

Chicken thighs work wonderfully in this recipe and stay very juicy in the crock pot.

Just note:

thighs are slightly higher in fat
breasts are leaner and higher protein

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

additional chicken broth
bone broth
unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

pressure cook chicken for 10 minutes
quick release
stir in cream cheese and asiago after cooking

The slow cooker version still gives the best creamy texture in my opinion.

Meal Prep and Storage Tips

This recipe is fantastic for weekly meal prep because leftovers reheat beautifully.

Storage Tips

Store in airtight container
Refrigerate up to 4 days
Freeze up to 2 months

Reheating Tips

Reheat gently on the stovetop or microwave with a splash of chicken broth to maintain the creamy texture.

the Midlife Macro Meal Plans

If you’re tired of:

Weight gain in midlife
Losing and regaining the same pounds
Constant cravings
Confusion around macro calculators
Feeling stuck despite eating low carb
Following a classic keto approach that no longer works

…my Midlife Macro Meal Plans may be exactly the support you need.

The good news is you do not have to figure this out alone.

My meal plans are designed to help midlife women create a powerful shift toward sustainable results, healthier habits, and long-term success with healthy eating. Register by Wednesday at midnight eastern and the new meal plan will be in your inbox Thursday morning!

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Creamy Low Carb Keto Asiago Ranch Chicken

This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Prep Time 15

Cook Time 3 30

Total Time 3 45

Servings servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

2. 5 pounds boneless skinless chicken breasts
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon onion powder
2 teaspoons garlic power
1 tablespoon dried minced onion
1 tablespoon fresh minced dill
1 tablespoon fresh minced parsley
1/2 cup dry white wine
1/2 cup chicken broth low sodium
2 garlic cloves minced
8 ounces cream cheese softened
1/2 cup grated Asiago cheese plus 1/4 cup
2 tsp glucomannan powder to thicken sauce

Instructions

Slice the chicken lengthwise and pound thin. Set aside.
Whisk the dry seasonings together and sprinkle on both sides of the chicken.
Combine the wine, broth, garlic, cream cheese and 1/2 cup of Asiago cheese in a bowl and stir to combine well.
Pour half this mixture into the bottom of the crock pot. Reserve the rest and keep in the fridge.
Add the chicken breasts to the crock pot.
Cover and cook on high 3 hours or 6 hours on low.
Sprinkle glucomannan into reserved sauce and stir until thickens then pour sauce over the chicken and sprinkle with remaining Asiago cheese.
Cook an additional 30 minutes until internal temperature of chicken registers 165 degrees F.

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

The post Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken appeared first on Sugar-Free Mom.

Easy Dairy Free Low Carb Strawberry Overnight Oats

Brenda Bennett — Wed, 06 May 2026 10:00:00 +0000

This delicious dairy free low carb strawberry overnight oats recipe is an easy breakfast with the best texture and 22 grams of protein!

Dairy-Free Overnight “Oats” Without Oats

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

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

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

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

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

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

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

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

Instead, I use a combination of:

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

Why So Many Women Are Going Dairy-Free

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

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

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

The Beauty of Overnight “Oats” (Without Oats)

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

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

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

A Great Way to Stay Consistent

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

When you have a healthy breakfast ready to go:

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

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

Dairy-Free + Protein Options Explained

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

Here’s how that works:

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

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

If tolerated, adding whey will:

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

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

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

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

Want More Easy, Midlife Macro Approved Breakfast Ideas?

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

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

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

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

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

You’ll get:

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5

Servings servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

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

Optional

30 grams unflavored whey protein powder

US Customary – Metric

Instructions

Place all ingredients except strawberries, in a mixing bowl and stir together.
You need two serving glasses or two- 8 ounce mason jars.
Add 1/4 of the chopped strawberries to the bottom of each mason jar.
Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

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

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

Midlife Macro Approved

Nutrition

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

Low Carb Alfredo Spaghetti Squash

Brenda Bennett — Thu, 23 Apr 2026 18:48:16 +0000

This easy, low carb keto Alfredo spaghetti squash is a creamy, comforting, low carb pasta dish that’s perfect for a cozy dinner, meal prep, or even serving the whole family. If you’re following a low-carb diet or keto diet, this recipe gives you all the satisfaction of a traditional chicken Alfredo spaghetti squash, without the heavy carbs.

WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH

This low carb pasta dish is one of the best methods to enjoy comfort food while staying on track with your goals. Unlike traditional restaurant Alfredo, this homemade version allows you to control ingredients, fat content, and portion sizes.

Perfect keto spaghetti squash Alfredo
Family-friendly and great for the whole family
Naturally gluten free and low in net carbs
Can be made with shredded chicken, rotisserie chicken, or kept vegetarian
Easily customizable with different proteins or veggies like zucchini noodles or even Brussels sprouts

Whether you’re making this as a complete meal, a healthier option, or a simple side dish, this cheesy goodness delivers a rich, creamy Alfredo sauce paired with tender spaghetti-like strands of roasted squash.

HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)

This is one of the easiest and best methods for cooking a fabulous low carb vegetable like spaghetti squash!

Depending on the size of your squash, baking time will vary, but this foolproof method creates perfectly tender squash strands every time.

These tender spaghetti-like strands are the perfect low carb substitution for traditional pasta like fettuccine noodles.

OVEN METHOD (RECOMMENDED)

PREHEAT your oven to 400 degrees F. Line a baking sheet with parchment.

SLICE your whole squash from stem to tail, lengthwise.

DRIZZLE olive oil over each half and rub evenly.

SPRINKLE with sea salt.

FLIP cut side down onto the baking dish.

BAKE:

1 hour for a 2-pound squash
30–45 minutes for smaller squash

TEST FOR DONENESS: Use a fork to gently pull strands. If they don’t separate easily, return to the oven for another 10–15 mins.

This method creates the best texture—not watery, not mushy, just perfectly golden brown edges with tender strands.

HOW TO MAKE CREAMY KETO ALFREDO SAUCE

This rich and creamy Alfredo sauce is what makes this dish truly indulgent. Made with heavy cream, parmesan cheese, butter, and cream cheese, it creates a velvety creamy cheese sauce that coats every strand.

Tips for Perfect Alfredo Sauce:

Use freshly grated parmesan cheese for best melting
Keep heat at medium heat to avoid curdling
Stir continuously for a smooth texture
Add a touch of cream cheese for extra thickness if desired

You’ll end up with a rich low carb Alfredo sauce that rivals any restaurant version.

CAN I ADD CHICKEN OR OTHER PROTEIN?

Absolutely! This easily becomes a chicken Alfredo spaghetti squash meal.

Best protein options:

Chicken breasts (baked or pan-seared)
Rotisserie chicken for convenience
Ground turkey or beef
Shrimp for a seafood twist

Use about 1 pound of protein to make this a complete meal.

Cut into bite-sized pieces or use shredded chicken and stir into the sauce before combining with the squash.

SPAGHETTI SQUASH BOATS OPTION

Instead of mixing everything in a bowl, you can make spaghetti squash boats:

Leave strands in the squash shells
Add Alfredo sauce and toppings
Broil until bubbly and slightly golden brown

This presentation is great for entertaining and makes portion sizes easy.

IS SPAGHETTI SQUASH KETO?

Spaghetti squash is a wonderful alternative for replacing traditional high carb spaghetti in your favorite dishes.

It can most certainly be enjoyed on a ketogenic diet when you are mindful of portion sizes. You can see the nutritional info below.

While it is a higher carb vegetable than something like zucchini, it is still a good option when you want a perfect substitute for spaghetti.

Spaghetti Squash Nutrition

Serving Size: 1 cup (155g)
Calories: 76
Fat: 4g
Carbohydrates: 7g (Net Carbs: 5.5g)
Fiber: 2.5g
Protein: 1g

Zucchini Noodles are also another option but they can be much thicker and not as fine and light as using spaghetti squash.

According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. You could use zucchini noodles to make this Alfredo recipe if you prefer.

Other zucchini noodle recipes you might like:

LOW CARB SWAPS & VARIATIONS

This recipe is incredibly flexible:

Dairy-Free Option

Use coconut cream instead of heavy cream
Nutritional yeast instead of parmesan
Replace butter with coconut oil

Lower Fat Version

Reduce butter slightly, replace some heavy cream with Half & Half
Add more chicken broth for balance

Vegetable Swaps

Cauliflower rice for a creamy bowl option
Zucchini noodles for quicker cook time
Roasted Brussels sprouts for a different texture

OTHER WAYS TO COOK SPAGHETTI SQUASH

If you want a different way:

Instant Pot Method

Great for saving time!

Add 1 cup water
Cook on high pressure for 7–10 minutes depending on size
Quick release

Microwave Method

Fastest option:

Cut squash, remove seeds
Microwave cut side down with water for 10–15 mins

Skillet Finish (Highly Recommended)

After roasting, you can toss the strands in a large skillet on medium heat with olive oil to remove excess moisture and enhance flavor.

LOW CARB ALFREDO SPAGHETTI SQUASH

Alfredo Spaghetti Squash

Prep Time 1

Cook Time 15

Total Time 16

Servings @ 2.6 ounces

Calories 319kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

21 ounces spaghetti squash (about a 2 pound squash)
1 tablespoon olive oil
salt

Alfredo Sauce

1/4 cup butter
2 cups heavy cream
1 egg yolk
1 teaspoon minced garlic
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon white pepper
2 ounces parmesan cheese
1 teaspoon grated lemon zest (optional)
1/4 teaspoon ground nutmeg (optional)

Optional toppings:

2 slices bacon, cooked crisp, chopped
fresh parsley, chopped

Instructions

Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds.
Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove "spaghetti" to a bowl.
Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.

Alfredo Sauce

Bring 1/4 cup of the butter, the cream and garlic to a boil in a large saucepan over medium heat. Reduce the heat to a simmer and stir in the egg yolk until well incorporated.
Stir in the onion powder, salt and pepper. continue to simmer stirring, until the sauce thickens, about 15 minutes.
Remove from the heat and stir in the Parmesan cheese, and any optional ingredients if desired.

Assembly

Once your sauce is done, toss in the spaghetti squash and stir to combine well. Divide in half and spoon back into the empty squash shells to serve. Top with optional crispy bacon and fresh chopped parsley.
Storage: Keep any left overs in an air tight container in the refrigerator for up to 5 days.

Notes

4 g net carbs per serving.

This post was first published in 2021.

Nutrition

The post Low Carb Alfredo Spaghetti Squash appeared first on Sugar-Free Mom.

Sugar Free Gluten Free Low Carb Keto Sponge Cake

Brenda Bennett — Tue, 21 Apr 2026 18:06:35 +0000

This Sugar-Free Gluten Free Low Carb Keto Sponge Cake is also nut free with all the traditional flavors and textures of a sponge cake.

Low Carb Sponge Cake

A sponge cake is basically just a very light and airy cake made with eggs, flour and sugar, but this recipe is low carb and just as delicious as its higher carb cousin!

Traditional sponge cakes rely on wheat flour and sugar to create that soft structure, but this version swaps those out for low carb, gluten-free ingredients while still giving you that same fluffy texture.

This Low Carb Cake is a masterpiece made grain free, gluten free, nut free and just around 100 calories per slice with less than 1 gram of carbs!

If you’ve been searching for a sugar-free low carb sponge cake that actually tastes like the real thing, this is one you’ll come back to again and again.

Unlike many almond flour cakes or coconut flour cake recipes that can feel heavy or dense, this sponge cake stays light because of how the eggs are handled.

The structure comes from properly whipped egg whites and gently folded batter, which is key for achieving that airy keto Victoria sponge cake texture.

From Failed Angel Food to Perfect Cake

Funny thing is, making this sponge cake was never my intention. I was trying to make an angel food cake. And after 4 attempts of it deflating I just gave up and adapted my recipe to include yolks and turn a failed recipe into a winning one!

When working with egg whites, especially when trying to achieve stiff peaks, small details matter—like making sure your bowl is completely clean and your egg whites are at room temperature. These little things can make a big difference in whether your cake rises or falls.

Don’t you love when the unexpected happens and turns out better than you would have thought or imagined?

Yep. Some recipes are like that for me. This one is beyond good.

Better than I would have expected considering it’s made without grains, gluten, or artificial sweeteners.

Why This Keto Sponge Cake Recipe Works

I want to note that although the angel food cake had 4 failing attempts, the family still ate it all up. The taste was incredible. The height was another story. But I will attempt again!

So with that I set my heart on the sponge cake and of course it came easily and without any angst on my part. No height needed in this beauty. It is perfect as is. A soft, light, and airy sponge cake.

What makes this one of the best keto sponge cake recipes is the balance of ingredients:

A low carb sweetener keeps it sugar-free without compromising taste
Egg whites whipped to stiff peaks create lift
Egg yolks provide richness and structure
Coconut flour keeps it low carb while absorbing moisture
Whey protein powder helps stabilize the cake batter

Texture, Storage & Next Day Results

After completely cooling I added some sugar-free whipped cream and fresh berries. Since there were leftovers after each of my 3 kids and hubby and I had a piece, I needed to refrigerate it. If I hadn’t added the topping I probably could have left it out on the counter.

Guess what? It tasted even better the next day.

In fact these last two pics are straight from the fridge. The chilling time made it a bit more dense but the spongey texture was still just perfect.

This makes it a great option if you want to prepare a large cake ahead of time for gatherings, holidays, or even something like Mother’s Day. It also works beautifully as a base layer cake with a cream cheese frosting or whipped cream layered between.

Tips for Success (Don’t Skip These!)

If this is your first time making a sponge cake, don’t worry—just follow these simple tips:

First, make sure your egg whites are whipped to stiff peaks. This means when you lift the beaters, the peaks hold their shape and don’t collapse. This step is crucial for a light and airy result.

Second, when combining wet ingredients and dry ingredients, be gentle. Overmixing will deflate the batter and result in a dense cake instead of a fluffy one.

Third, use a large mixing bowl and fold slowly. Folding instead of stirring helps keep air in the batter.

Finally, line your pan with parchment paper if needed, especially if you’re not using a springform pan, to ensure easy removal.

Ingredient Notes & Easy Swaps

This recipe uses simple low carb pantry staples, but here are a few helpful notes:

Coconut flour cannot be swapped for almond meal or wheat flour—it absorbs much more liquid
Whey protein powder helps create structure; skipping it may change the texture
You can use plain or vanilla protein powder depending on what you have
Use your favorite low carb sweetener if you don’t have Swerve
Almond milk or heavy cream are not needed in this recipe, which helps keep it light

If you’re looking for a dairy-free option, you can swap the butter for coconut oil, though it may slightly change the flavor.

Serving Ideas

This cake is delicious on its own, but you can easily elevate it:

Top with fresh berries and whipped cream
Add a light glaze with lemon juice and sweetener drizzled over the top of the cake
Layer it with cream cheese frosting for a birthday-style cake
Serve with a side of sugar-free chocolate sauce

It’s one of those perfect cake recipes that works for so many occasions.

Tools to Make Keto Sponge Cake

Stand Mixer- Helps whip egg whites to perfect stiff peaks in no time at all!

Electric Hand Mixer– If you don’t want to spend the money on the stand mixer, this is the next best thing to whipping up egg whites in no time!

8 inch Spring Form Cake Pan-Springform pans are not only helpful for this cake recipe and easier removal of it than using regular cake pans, but it works well for any low carb cake recipe like my Low Carb Cheesecake and my Carrot Cake and just about any other keto recipes and dessert you want to make.

It’s an easy cake, don’t let egg white whipping scare you. This comes together without a problem and the batter is light enough to fold the egg whites into.

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

You don’t need to use a vanilla protein powder, plain is fine, that is just what I had in my cupboard.
Looking for a Mother’s Day keto cake recipe? Try these! Carrot Cake Cheesecake, Almond Ricotta Cake, Coffee Cheesecake

Sugar-Free Keto Low Carb Sponge Cake

Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20

Cook Time 30

Total Time 50

Servings

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

9 eggs separated
1/2 tsp cream of tartar
1/2 tsp vanilla extract
1 tsp vanilla liquid stevia
1 tbsp lemon zest
1/4 cup coconut flour
1/4 cup vanilla protein powder
1/2 cup low carb confectioners sweetener
1/2 tsp baking soda
1/2 tsp salt
4 tbsp butter melted and cooled
optional toppings: fresh sugar-free whipped cream and berries

Instructions

Grease an 8 inch spring form pan and preheat oven to 350 degrees.
Place your egg whites and cream of tartar in a stand mixer and mix until stiff peaks form. Set aside.
Place your yolks in another bowl and whisk with vanilla extract, liquid stevia and lemon zest.
In another bowl whisk together the remaining dry ingredients.
Combine the yolks and dry ingredients together until smooth.
In small portions a little at a time, fold the egg whites into the yolk and flour mixture, be careful not to over mix and deflate your egg whites.
Drizzle the melted, cooled butter on the side of the bowl to slowly fold it into the batter.
Pour batter into pan and bake 30 minutes or until golden on top and a toothpick in center comes out clean.
Allow to cool completely before removing and adding optional toppings.
Keep refrigerated.

Notes

Net Carbs: 0.9g

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

Nutrition

The post Sugar Free Gluten Free Low Carb Keto Sponge Cake appeared first on Sugar-Free Mom.

Low Carb Keto Thai Chicken Cabbage Rolls Recipe

Brenda Bennett — Mon, 20 Apr 2026 20:45:49 +0000

This delicious Keto Thai Chicken Cabbage Rolls recipe has a spicy and tangy dressing all wrapped up in a crispy cabbage, making it a quick and easy keto meal any night of the week!

EASY CABBAGE ROLLS

Traditional cabbage rolls tend to take a lot of time to make and often use ground meat, white rice, tomato sauce and spices, typically baked in a baking dish for quite a while.

These cabbage rolls are a little twist and my take on easier cabbage rolls with a low carb, ketogenic diet approach.

These keto cabbage rolls skip the rice and instead keep things light, fresh, and full of flavor using a Thai-inspired filling. If you’ve ever made traditional cabbage rolls, you’ll love how much quicker and simpler this cooking process is! Feel free to use cauliflower rice if you prefer!

These Keto Thai Crispy Cabbage Rolls make the tastiest dinner or eat only 1 roll for a lunch meal to cut your carbs in half. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and if you don’t have precooked leftover chicken just roast up some chicken breasts or thighs and use them instead.

Choosing the Best Cabbage Leaves

Green cabbage works best for this cabbage roll recipe because of its sturdy outer leaves, but you can also use inner leaves if they are large enough to roll.

To make rolling easier:

Use the outer leaves of a whole head of cabbage
Soften leaves in boiling water for 1–2 minutes
Transfer to an ice bath to stop cooking
Pat dry with a paper towel before filling

You can also use:

Swiss chard (as written)
Napa cabbage (more tender, great for quick rolls)
Kale or cavolo nero (remove thick stems)

CARB COUNT IN SWISS CHARD VERSUS CABBAGE

Just 1 cup (175 grams) of cooked Swiss chard packs (3): Calories: 35. Protein: 3.3 grams. Carbs: 7 grams.

Since I chose to use chard for the rolls, instead of cabbage my carb count in the nutrition info below is a bit higher than if you choose to use cabbage leaves for the rolls. I love the crispy chard leaves, but cabbage leaves will be just as delicious!

Cooked cabbage (1 cup) contains 3.6g of carbs, 1.3g of protein, 0.1g of fat, and 23 calories. We use 1 cup for the filling but this is divided by 4 servings for the recipe. Each serving is 3 rolls which is a wonderful amount for a dinner meal.

SAVE TIME WITH COOKED ROTISSERIE CHICKEN

You will save a lot of time if you simply buy an already cooked rotisserie chicken. This makes this keto meal perfect for busy weeknights or meal prep.

But if you don’t have precooked chicken, no problem! Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven at 350 degrees F. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.

You can also swap in:

Leftover grilled chicken or even shrimp
Ground chicken (cook first)
Ground turkey
Ground pork or ground beef for a richer flavor

CAN I SWAP THE ALMONDS?

Yes, if you have an allergy to tree nuts and want to swap the almond butter in the dressing you certainly can.

I’d suggest this sugar free peanut butter as a good swap. If you have a peanut allergy then I would say try sunflower seed butter or even tahini which is sesame butter.

You can also swap the almonds in the salad ingredients for another nut or even sunflower seeds or pumpkin seeds or sesame seeds for a little bit of crunch.

SAUCE AND FLAVOR SWAPS

This Thai-inspired dressing is what gives these cabbage rolls their bold flavor, but you can easily adjust based on what you have:

Add fish sauce for deeper umami flavor
Use rice vinegar instead of apple cider vinegar
Adjust sriracha for spice level
Add garlic powder if you don’t have fresh garlic
Fresh ginger adds the best flavor, but ground ginger works in a pinch

OTHER COOKING METHODS (NOT JUST OVEN)

These low carb cabbage rolls are very versatile and can be cooked in different ways depending on what works best for you:

Oven (as written):

Bake at medium-high heat (350°F) until slightly crispy.

Air Fryer:

Cook at 375°F for 8–10 minutes
Creates extra crispy cabbage leaves

Stovetop (Skillet):

Heat a large pan with olive oil
Place rolls seam side down
Cook until lightly browned on all sides

Instant Pot (Steaming method):

Place rolls in a baking dish or on a trivet
Add 1 cup water
Steam for 3–4 minutes
Great for softer cabbage rolls

Meal Prep Option:

Turn this into a “crack slaw” style dish by skipping the rolls and sautéing everything together in a large pot or skillet.

MAKE IT A FREEZER-FRIENDLY CASSEROLE

Want to skip rolling completely?

Turn this into a freezer-friendly casserole:

Layer cabbage, filling, and sauce in a baking dish
Cover with aluminum foil
Bake until heated through

This is a great option for feeding the whole family or making a double batch for later.

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

Keep filling separate from leaves if prepping ahead
Reheat in oven or air fryer for best texture

EXTRA TIPS FOR BEST RESULTS

Use large cabbage leaves for easier rolling
Don’t overfill (about 1/4 cup filling works best)
Always place seam side down when baking
Pat leaves dry after boiling water step to prevent soggy rolls
Add a drizzle of sesame oil before serving for extra flavor

HOW TO STORE THAI CHICKEN CABBAGE ROLLS

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

Reheat in oven or air fryer for best texture
Keep filling separate from leaves if prepping ahead
Store left overs in an airtight container in the fridge for up to 2 days.

Keto Thai Chicken Crispy Cabbage Roll Recipe

Keto Thai Chicken Crispy Cabbage Rolls

These Keto Thai Crispy Cabbage rolls make the tastiest low-carb lunch or dinner. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and you can use precooked leftover chicken or just roast up some chicken breasts or thighs and use these instead.

Prep Time 10

Cook Time 15

Servings @ 3 rolls

Calories 279kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Thai Chicken Salad Ingredients

4 cups chicken cooked, shredded (or 280g)
1 cup white cabbage shredded (or 90g)
1 carrot grated (or 60g)
1/3 cup cilantro fresh, chopped (or 20g)
1/4 cup almonds toasted, chopped (or 36g) Optional
1/4 cup green onions chopped (or 25g)
1/2 red pepper sliced (or 82g)
1/4 teaspoon sea salt (or to taste)
10 ounces chard leaves, stems discarded (or cabbage leaves of choice) (or 280g)
1 tablespoon olive oil for brushing

Dressing

4 tablespoons sugar free PBfit powder or almond butter or sunflower seed butter
2 tablespoon coconut aminos (or gluten free soy sauce)
2 tablespoons sesame oil toasted or avocado oil
2 tablespoon apple cider vinegar
2 tbsp lime juiced
1 tablespoon sriracha
1 tablespoon fresh ginger grated
1 clove garlic minced

Instructions

Preheat the oven to 350F / 180C / 160 fan.

Dressing

Place all the dressing ingredients in a mixing bowl and whisk with a hand balloon whisk to combine. Adjust consistency with a touch of water if you like it a bit thinner.

Thai Chicken Salad

Toss the chicken salad ingredients with the dressing (except chard leaves and olive oil).
Place the chard or cabbage leaves in mixing bowl and cover with boiling water. Rest for 45 seconds – 1 minute to soften. Remove and place on a paper towel. Pat dry.
Add approx 1/4 cup of filling to each large leaf. If your leaves are smaller you can put a couple of leaves together. Tuck in the sides around the filling then roll up.
Place the stuffed leaves (folded side on the bottom) on a baking tray lined with greaseproof paper and brush with a little olive oil. Option to enjoy raw or for more of a crispy warm roll, bake in the oven for about 15 minutes until slightly crisp.

Recipe Notes

If you're using optional almonds and they aren’t roasted simply roast in the oven first for about 5 – 8 minutes. Allow to cool and then chop before adding to the salad filling.
If you don’t have precooked chicken. Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.
I used chard leaves for this recipe, but feel free to substitute with any cabbage leaf, or kale if you prefer. Just chop off the stalks as these are harder to roll. Something with a nice big leaf is best.

Storage

Airtight container in the fridge for 1 day. Best to cook and enjoy when ready to eat but can be prepared the day before and placed in the oven when ready to eat.

Notes

Net Carbs: 8 g

If you wanted to add cauliflower rice to the filling ingredients you could certainly do that.

This recipe was first published in may 2021.

Nutrition

The post Low Carb Keto Thai Chicken Cabbage Rolls Recipe appeared first on Sugar-Free Mom.

Dairy Free Sugar Free Low Carb Keto Coconut Macaroons

Brenda Bennett — Sun, 19 Apr 2026 17:36:49 +0000

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 2 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Low Carb Coconut Macaroons

If you’re a fan of coconut, these little cookies will be right up your alley! Coconut macaroons are deliciously light keto cookies made with only a few ingredients. The best part of course, they are sugar free!

Adding a little melted unsweetened chocolate chips drizzled over the top makes these the perfect little non guilty pleasure, but totally optional!

Using an ice cream scoop will ensure the perfect little size for your cookie batter! Once completely cooled on a wire rack the cookies can be coated with melted, unsweetened carob chips or sugar free chocolate chips, like the brand Lily’s.

Place a baking pan underneath the rack to catch all the yummy drippings.

WHAT MAKES THESE KETO MACAROONS SPECIAL

These sugar-free macaroons are:

Dairy Free
Gluten Free
Low Carb
Keto Friendly
Made with simple, real ingredients

Each cookie has:

A soft, chewy center with lightly crisp edges
Just 1 g net carbs- all nutritional information is on recipe card at bottom of page
A naturally sweet coconut flavor

Macaroons versus Macarons

Macaroons (Mac-a ROON) and macarons (Mac-a- ROHN) are two very different types of cookies.

A macaroon is a chewy coconut based, mounded type of cookie often dipped in chocolate, while a macaron has two almond based wafers that are filled with ganache or jam.

I love both types of cookies, but haven’t yet tackled a keto low carb version of a macaron. So this recipe is my low carb version of a Macaroon.

Coconut Butter vs Coconut Oil (Do Not Swap!)

One of the most common questions I get on this recipe is whether you can swap coconut oil for coconut butter. The short answer is no—they are not the same and should not be substituted.

Coconut butter is made from the whole coconut flesh that has been pureed into a thick, creamy consistency. It contains both the fat and fiber of the coconut, which makes it perfect for binding ingredients together in recipes like these chewy coconut macaroons.

Coconut oil, on the other hand, is just the extracted fat from coconut. It is liquid when melted and does not contain any fiber or solids.

Why coconut butter is essential in this recipe:

Helps create that soft, chewy texture
Acts as a binding agent to hold the macaroons together
Adds natural coconut flavor and slight sweetness

What happens if you use coconut oil instead:

The mixture will be too loose or too greasy
Macaroons may spread instead of holding their shape
Final texture will be crumbly or fall apart

If your mixture feels dry, the solution is to add more coconut butter, not coconut oil.

Tip:

If your coconut butter is very firm, gently warm it until soft and pourable before adding it to the batter.

TIPS FOR PERFECT CHEWY COCONUT MACAROONS

These simple tips will help you get that perfect chewy texture every time:

If mixture feels dry: Add 1 tablespoon melted coconut butter
Use room temperature egg whites for better volume
Beat egg whites until frothy or soft peaks, not dry stiff peaks
Don’t overmix once coconut is added
Always pack the mixture firmly when scooping

SCOOPING TIP (THIS HELPS A LOT)

Using a large cookie scoop is helpful for even sizing, but don’t rely on it to release perfectly as these have a delicate consistency.

For best results:

Scoop mixture
Press firmly into scoop
Use your fingers or butter knife to gently release and shape

This ensures your keto macaroons hold their classic mound shape.

BEST TYPE OF COCONUT TO USE

For this keto coconut macaroon recipe, the best choice is:

Unsweetened shredded coconut (not large flakes)
Avoid:
- Sweetened coconut
- Coconut flakes (too large and dry)

If using flakes, pulse briefly in a food processor for better texture.

CHOCOLATE DRIZZLE OPTIONS

You can keep these macaroons simple or dress them up!

Try:

Melted sugar-free chocolate chips
Melted dark chocolate (85–90%)
Unsweetened carob chips

Optional toppings:

Toasted coconut flakes
Drizzle + dip bottoms

SWEETENER SWAPS

If you don’t have coconut liquid stevia:

You can use another sweetener of choice like:

Vanilla stevia
Plain liquid stevia
½ cup powdered monk fruit/allulose blend

Liquid sweeteners help keep these soft and chewy.

OPTIONAL VARIATIONS

Want to switch things up?

Mix in sugar-free chocolate chips
Add almond extract for a bakery-style flavor
Dip bottoms in chocolate instead of drizzling
Add a pinch of cinnamon for warmth

STORAGE TIPS

Store in an airtight container at room temperature for up to 3 days
Refrigerate for up to 1 week
Freeze for up to 2 months

More Low Carb Recipes you might like:

Keto Coconut Macaroons

Sugar Free Dairy Free Low Carb Keto Coconut Macaroons

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 1 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Prep Time 15

Cook Time 20

Total Time 35

Servings cookies

Calories 136kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

4 egg whites
1/2 tsp cream of tartar
1/4 cup coconut butter melted
1/4 tsp salt
1 tsp coconut liquid stevia
1 tsp vanilla extract
2.5 cups unsweetened shredded coconut (About 230 grams)
2 ounces sugar free chocolate chips optional
large coconut flakes toasted, optional

Instructions

Preheat oven to 325 degrees F. Line a sheet pan with parchment paper. Place the egg whites in a stand mixer or a large bowl and use an electric mixer with the cream of tartar and blend until frothy. Set aside.
Place the coconut butter in a microwavable bowl and microwave 1 minute until melted. Set aside to cool.
Add in the salt, stevia, vanilla extract, and shredded coconut into the stand mixer and blend until just combined. Pour in the melted coconut butter and blend again.
Using a large cookie scoop, scoop coconut mixture and pat down into the scoop to pack it in well. Release these onto the baking sheet pan, spacing each macaroon about one inch apart from each other.
Bake 20-25 minutes until lightly golden. Cool 5 minutes then transfer to wire rack. Once completely cooled, you can melt the optional chocolate chips and drizzle over each macaroon. Top with optional toasted large coconut flakes if desired.

Video

Notes

Net Carbs: 2 g

This recipe was first published in May 2013 and updated with new pictures and video in June 2019.

If you don’t have coconut liquid stevia, you can use vanilla stevia or plain stevia.

Nutrition

The post Dairy Free Sugar Free Low Carb Keto Coconut Macaroons appeared first on Sugar-Free Mom.

No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars

Brenda Bennett — Tue, 14 Apr 2026 19:04:50 +0000

If you’re looking for the best no-bake lemon dessert that’s creamy, refreshing, and fits your low-carb, keto lifestyle, these No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are going to become a favorite. Just 4g net carbs!

Keto Lemon Cheesecake Bars

This recipe has been completely updated from my original version to reflect how I bake and create recipes today—simpler ingredients, better texture, and a more reliable method for that perfect smooth cheesecake layer every time.

These bars are:

Sugar free
Low carb and keto-friendly
Grain free and gluten free
Nut-free option using coconut flour
Made with real, simple ingredients

And best of all—this is an easy no bake recipe that comes together quickly with minimal effort.

The Perfect Low-Carb Lemon Dessert

There’s something about fresh lemon desserts that just feels light, bright, and satisfying—especially when you want something sweet without feeling weighed down.

Unlike traditional cheesecakes that require a water bath, baking time, and careful monitoring, this no-bake cheesecake skips all of that while still giving you that rich, creamy texture you love with a smooth lemon bar layer and sweet shortbread crust made with shredded coconut.

The combination of:

fresh lemon juice
cream cheese
heavy cream
and a touch of gelatin

creates a stable, silky smooth cheesecake filling that slices beautifully and holds its shape.

Paired with a lightly sweet coconut flour crust, every bite has that perfect balance of creamy texture and soft crumble.

Why This Updated Recipe Works Better

This isn’t just a simple ingredient swap—this updated version fixes common issues people run into with no-bake cheesecakes.

1. No Gritty Texture

Using monk fruit allulose confectioners sweetener instead of older blends that are a granular sweetener or made with erythritol, like Swerve, gives you a much smoother result. No cooling effect, no graininess—just a clean, sweet flavor.

2. Improved Lemon Flavor

Increasing the lemon juice to ¾ cup fresh lemon juice gives these bars that bold, citrusy flavor without overpowering the cheesecake base.

3. Better Structure with Gelatin

Using 2 teaspoons gelatin ensures the bars set properly while still keeping that soft, creamy texture.

4. Updated Mixing Method

Blending the cream cheese first until smooth, then whipping in the heavy cream before adding the lemon mixture creates a light, airy filling instead of a dense one.

Helpful Swaps & Variations

Sweetener Options

Best choice: monk fruit allulose confectioners
Avoid erythritol-heavy sweeteners to prevent gritty texture

Dairy-Free Option

Use dairy-free cream cheese
Swap heavy cream with full-fat coconut cream

Nut-Free & Allergy Friendly

This recipe already uses coconut flour instead of almond flour, making it ideal for those with tree nut allergies

Texture Tips for Success

Always start with softened cream cheese
Blend thoroughly before adding liquids
Let gelatin cool slightly before mixing in
Use powdered sweetener for the smoothest result

Can I use bottled lemon juice?

Fresh lemon juice is highly recommended for the best flavor, but bottled will work in a pinch.

Why is my cheesecake not setting?

This usually happens if:

The gelatin wasn’t fully dissolved
The mixture was too hot or too cold when combined
Not enough chill time

Can I freeze these?

Yes! These freeze beautifully. Just thaw in the refrigerator before serving.

Can I make this in advance?

Absolutely—this is actually a great make-ahead dessert for gatherings.

More Lemon Desserts You’ll Love

If you’re a fan of lemon desserts, here are a few more favorites:

Storage Tips

Store in an airtight container in the refrigerator for up to 5 days
For longer storage, freeze individual bars and thaw as needed
Keep chilled until ready to serve to maintain structure

Other NO BAKE Recipes You Might Enjoy:

Sugar Free No Bake Lemon Cheesecake Bars

These No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are everything you want in a dessert—simple, refreshing, creamy, and satisfying. They’re proof that you don’t need added sugar or complicated steps to create something truly delicious.

Prep Time 20

Total Time 20

Servings bars

Calories 253kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust

1.5 cups unsweetened shredded coconut
3/4 cup coconut flour
1/4 teaspoon salt
1/4 cup Monk Fruit Allulose Confectioners sweetener
1/2 cup butter softened or 8 tbsp melted butter or coconut oil

Cheesecake

3/4 cup lemon juice about 3-4 large fresh lemons
2 tsp gelatin
16 ounces cream cheese softened
1 cup heavy cream
1/4 teaspoon salt
2 teaspoons lemon liquid stevia

Instructions

Place the crust ingredients into a food processor and blend until combined.
Spread into a 9 by 13 pan to make an even layer on the bottom of the baking dish.
In a small saucepan, add the fresh lemon juice. Sprinkle gelatin over the top and allow it to bloom for a minute. Gently heat, stirring until fully dissolved. Remove from heat and allow to cool slightly before adding to the filling.
Stir the mixture until dissolved and remove from heat to cool for 10 minutes.
Beat the cream cheese first until completely smooth into a stand mixer.
Add heavy cream and whip until light and fluffy.
Slowly add the cooled gelatin into the stand mixture and blend on low for just a minute to combine. Add salt and lemon liquid stevia and mix until smooth.
Pour this evenly over the crust layer.
Add some grated lemon zest over the top of desired.
Refrigerate uncovered for 2-3 hours to set.
Cut into 18 squares and enjoy!
Keep refrigerated.

Video

Notes

4 g net carbs

This recipe was first published in March 2015. See the video tutorial on Pinterest here.

Nutrition

The post No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars appeared first on Sugar-Free Mom.

Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe

Brenda Bennett — Thu, 09 Apr 2026 22:27:55 +0000

These Low Carb Keto Cheddar Sausage Stuffed Bagels are a tasty and easy baked bagel that has no grains, no nuts, no gluten and is 100% perfection!

Keto Cheddar Sausage Stuffed Bagels

These low carb keto cheddar sausage stuffed bagels are the ultimate high-protein, grain-free breakfast that’s easy to make, perfect for meal prep, and satisfying for the whole family.

Made with simple ingredients like coconut flour, mozzarella cheese, Italian sausage, and whey protein, these bagel bites are fluffy, cheesy, and incredibly filling-all while staying low in net carbs, under 2 grams. All nutritional info is at the bottom of this page.

If you’re looking for a keto snack, meal prep breakfast, or air fryer-friendly bagel alternative, this recipe is one you’ll come back to again and again.

Why These Low Carb Bagels Work

When it comes to creating recipes that actually support weight loss in midlife, it’s not just about being low carb-it’s about being high protein, satisfying, and sustainable.

These bagel bites check all the boxes:

High protein for satiety and muscle support
Low carb to help manage cravings and blood sugar
Moderate fat (not overly high) for better fat loss in midlife
Easy to prep ahead for busy weeks

This is exactly how I approach recipes now through my Midlife Macro Method-not extreme keto, but a balanced, sustainable approach that actually works.

Perfect for Meal Prep and Busy Weeks

If you’re anything like me, you want meals that you can make once and enjoy multiple times.

My life is all about getting the most bang for my buck as far as time goes in the kitchen. I want to make it once, have a lot left over, to enjoy multiple times during the week. These bagels are the perfect thing to make ahead on the weekend and store in the fridge for the week ahead.

These cheddar sausage stuffed bagels are ideal for:

Meal prep breakfasts
Grab-and-go snacks
Feeding the whole family
A quick reheat option during the week

Make a batch on the weekend, store in the fridge, and reheat when needed. They hold up beautifully and save you from decision fatigue.

Healthy, easy, make ahead, low carb, satisfying! And if you too have someone in your family with a nut allergy, this is perfect for them. If you have someone who doesn’t like coconut like my youngest son, no problem, they will never even taste it!

Ingredients for Cheddar Sausage Stuffed Bagels

Eggs
Sour cream
Ground flaxseed
Sea salt
Baking powder
Coconut flour
Whey protein powder
Shredded cheddar cheese
Italian seasoning
Garlic powder
Italian sausage (casings removed, cooked and crumbled)

These ingredients create a fathead-style dough without almond flour, making this a great option for those needing a nut-free, gluten-free, low carb recipe.

Easy Swaps and Variations

This recipe is incredibly flexible depending on your preferences or dietary needs:

Protein swaps:

Ground turkey or chicken instead of pork sausage
Add cooked bacon for extra flavor

Dairy-free option:

Use dairy-free shredded cheese
Swap sour cream with coconut cream

Flavor variations:

Add bagel seasoning for a classic bagel flavor
Try onion powder or everything seasoning
Add jalapeños for heat

Midlife Macro Tips for This Recipe

This recipe is Midlife Macro Approved, meaning it fits into a fat-loss focused approach for women in perimenopause and menopause.

Here’s how to use it effectively:

Pair with a side of leafy greens or cruciferous vegetables
Add extra lean protein if needed to hit your daily goals
Keep fat moderate (this recipe already supports that balance)
Use as a meal prep breakfast to avoid skipping protein

Remember: protein is key for satiety, metabolism, and maintaining muscle as we age.

Air Fryer Option

Yes, you can make these in the air fryer.

Use silicone molds or a safe bowl
Cook at 325°F for about 12–15 minutes
Add cheese at the end and cook a few more minutes

This gives you a slightly crispier exterior while keeping the inside soft and cheesy.

Storage and Reheating

Store in the fridge up to 4 days
Freeze for longer storage
Reheat in microwave (30–60 seconds) or air fryer

These reheat beautifully and keep their texture.

New Here?

If you’re new to my content, here’s what you need to know:

I’ve been sharing sugar-free, low carb recipes since 2011, but my approach has evolved-especially for women in midlife.

What worked in our 20s and 30s doesn’t always work anymore.

That’s why I created my Midlife Macro Method, focusing on:

High protein
Moderate fat (not extreme keto)
Low carb for blood sugar balance
Sustainable fat loss without restriction

If you’re ready for more support:

My Midlife Macro Meal Plans take the guesswork out of what to eat
My coaching inside the Sugar Free Mom Tribe helps you stay consistent
My best selling book, The 30 Day Sugar Elimination Diet has helped thousands of people lose weight and my new book Good, Better, Best walks you through a realistic approach to long-term success.

You don’t need to be perfect—you just need a plan that works for your life.

Low Carb Keto Cheddar Sausage Stuffed Bagels

Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20

Cook Time 25

Total Time 45

Servings

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

12 eggs
1/3 cup sour cream
1/4 cup Ground Flaxseed
1/2 teaspoon sea salt
1 teaspoon baking powder
1/3 cup Coconut Flour
1 cup whey protein powder
1 cup shredded cheddar
1 teaspoon Italian seasonings
1 teaspoon garlic powder
8 ounces sweet Italian sausage casings removed, cooked, crumbled

Instructions

Preheat oven to 350 degrees F.
In a stand mixer blend the eggs and sour cream until combined.
Whisk the flax, salt, baking powder, coconut flour and protein powder together in a bowl.
Slowly pour dry mixture into wet in the mixer.
Combine cheddar cheese with Italian seasonings and garlic powder in a small bowl.
Stir in 1/2 of the cheddar cheese and seasoning mixture into the batter in the mixer.
Grease 2 donut pans with olive oil cooking spray.
Pour batter evenly into each.
Spoon 1/2 of the cooked sausage crumbles into the batter of each.
Sprinkle the rest of the cooked sausage crumbles over the top of each bagel .
Bake for 20 minutes.
Remove from oven and add the rest of the shredded cheese over each bagel.
Bake another 5 minutes.
Cool slightly then using a knife, loosen around the edges of each bagel and in the center.
Enjoy warm or refrigerate and reheat for 30 seconds to a minute in the microwave.

Notes

Net Carbs: 1.9 g

Midlife Macro Approved!

This recipe was first published in Jan 2016.

Nutrition

The post Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe appeared first on Sugar-Free Mom.

Healthy Low Carb Keto Avocado Deviled Eggs Recipe

Brenda Bennett — Sun, 05 Apr 2026 22:30:20 +0000

If you’re looking for a low carb appetizer, high-protein snack, or an easy appetizer recipe for gatherings, these healthy low carb keto avocado deviled eggs are one of my favorite go-to recipes.

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.

Place eggs in a large pot and cover with cold water
Bring to a boil over medium-high heat
Once boiling, cook for 10–12 minutes
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

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

Cook Time 12

Servings 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

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

Sugar Free Low Carb Keto Italian Lemon Cream Cake

Brenda Bennett — Tue, 31 Mar 2026 15:07:53 +0000

This Sugar Free Low Carb Keto Italian Lemon Cream Cake is a stunningly beautiful, elegant cake that’s perfect for any celebration, from a friend’s birthday to holidays with your Italian family. Best of all, it’s completely gluten free, nut free, and low carb, with just 4g net carbs per slice.

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)

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

Cook Time 30

Servings 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

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

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Brenda Bennett — Mon, 30 Mar 2026 10:00:00 +0000

These sugar free keto mini mocha cheesecakes are quick and easy to make and have 13 grams of protein and just 6 grams net carbs!

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

Prep Time 10

Cook Time 30

Servings 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

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

Easy Sugar Free Low Carb Keto Breakfast Sausage

Brenda Bennett — Thu, 26 Mar 2026 15:19:58 +0000

This easy homemade keto breakfast sausage is a completely clean breakfast protein your whole family will love. Made with simple ingredients, no added sugar, and no fillers, this recipe creates delicious breakfast sausage patties that taste even better than anything from the store.

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

Easy Sugar Free Low Carb Keto Breakfast Sausage

Prep Time 15

Cook Time 10

Servings @ 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

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

Sugar Free Low Carb Keto Italian Easter Cookies

Brenda Bennett — Sun, 22 Mar 2026 15:14:50 +0000

These Keto Italian Easter Cookies or also called, Egg Biscuits, are low carb, sugar free, gluten free and with an incredible texture so delicious and close to traditional Italian Easter cookies you will be amazed!

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

Prep Time 15

Cook Time 20

Total Time 35

Servings 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

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