Nut Free Archives - Sugar-Free Mom

Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake

Brenda Bennett — Tue, 29 Sep 2026 10:00:00 +0000

All the flavor of a cinnamon roll in an easy keto coffee cake! This sugar free, gluten free and nut free coffee cake has a cinnamon filling, streusel topping and creamy glaze with just 4 grams of net carbs per slice and 10 grams of protein.

Keto Coffee Cake

I made this brand-new Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake over the weekend for my mom’s 81st birthday, and everyone loved it!

It has all the cozy flavor of a classic cinnamon roll, but there is no yeast, no rolling dough and no waiting for anything to rise.

A buttery cinnamon layer runs through the middle of a soft, tender coffee cake, while a cinnamon streusel and easy cream cheese glaze make every slice feel worthy of a celebration.

Best of all, this beautiful cake is sugar free, low carb, keto friendly, gluten free and made without almond flour. Each generous slice has 10 grams of protein and just 4 grams of net carbs!

Why You’ll Love This Keto Cinnamon Roll Coffee Cake

All the flavor of a cinnamon roll: You get a buttery brown-sweetener filling, plenty of cinnamon and a sweet cream cheese glaze in every slice.
No yeast required: The batter gets its lift from eggs and baking powder, so there is no kneading, rolling or rise time.
Low carb and keto friendly: Each slice has just 4 grams of net carbs.
Sugar free: Liquid vanilla stevia, monk fruit allulose brown sweetener and sugar-free maple syrup replace refined sugar.
Gluten free and almond flour free: Sunflower seed flour and coconut flour create a tender crumb without wheat flour, almond flour or ground almonds.
Perfect for sharing: One 8-inch cake makes 12 slices, ideal for a birthday, brunch, holiday breakfast or afternoon coffee.

What Is a Keto Cinnamon Roll Coffee Cake?

Cinnamon roll coffee cake combines two favorite treats in one easy recipe. It has the soft crumb and streusel topping of a traditional coffee cake, plus the warm cinnamon filling and cream cheese glaze you expect from a cinnamon roll.

Despite the name, most coffee cake does not contain coffee. It is called coffee cake because it is meant to be served with a cup of coffee or tea.

If you are looking for a cake that actually has coffee in it, try my Sugar Free Low Carb Espresso Coffee Cake.

Is Coffee Cake Keto?

Traditional coffee cake is made with white flour and sugar, so it is usually too high in carbohydrates for a keto diet. This keto coffee cake uses sunflower seed flour, coconut flour and low carb sweeteners instead.

One slice has 10 grams of total carbohydrates and 6 grams of fiber, which comes to 4 grams of net carbs per serving.

It also provides 10 grams of protein. As always, check the labels on your sweeteners and sugar-free syrup because nutrition can vary between brands.

Nut Free Coffee Cake Without Almond Flour

Many keto cake recipes rely on almond flour, but this recipe is made with sunflower seed flour and coconut flour. That makes it a wonderful choice for anyone avoiding almonds or looking for a nut-free low carb dessert.

Sunflower seed flour has a mild taste and can create a soft, satisfying cake crumb. If a sunflower seed flour cake ever develops a harmless green tint after baking, do not worry.

That is a natural reaction that can occur between sunflower seeds and a leavening ingredient such as baking powder. It does not affect the flavor.

If you are baking for someone with an allergy, always check every ingredient label for possible cross-contact. Some schools and allergy organizations also classify coconut separately from tree nuts, while others do not, so use the ingredients that are appropriate for your family’s needs.

Best Low Carb Sweeteners for Coffee Cake

The cake batter is sweetened with liquid vanilla stevia, which provides sweetness without adding bulk. The cinnamon filling uses a monk fruit allulose brown sweetener for a brown-sugar-style flavor and a softer texture.

Allulose works especially well in baked goods because it keeps them moist. A brown monk fruit and erythritol blend can also be used, but erythritol may create a slightly firmer texture and a cooling sensation once the cake has chilled.

Sweetener brands vary greatly in sweetness, so use the conversion instructions on your package rather than assuming every product measures cup for cup.

My Natural Sugar-Free Low Carb Sweeteners Guide and Conversion Chart can help you choose the best option.

How to Make Keto Cinnamon Roll Coffee Cake

Prepare the Cinnamon Filling

In a small bowl, stir together the monk fruit allulose brown sweetener, cinnamon and sunflower seed flour. Keep the melted butter in a separate bowl so it is ready when you assemble the cake.

Make the Streusel Topping

Combine the coconut flour, melted and cooled unsalted butter, optional sugar-free maple syrup, cinnamon and a pinch of salt. Mix until moist crumbs form, then set the streusel aside.

Mix the Cake Batter

Preheat your oven to 350 degrees F. Line the bottom of an 8-inch round springform pan with parchment paper, then grease the paper and sides of the pan with butter.

In a large mixing bowl, whisk the room-temperature eggs until pale and fluffy. Add the melted and cooled butter, Greek yogurt, heavy cream or unsweetened almond milk, vanilla extract and liquid stevia. Whisk until combined.

In a separate bowl, whisk together the sunflower seed flour, coconut flour and baking powder. Add the dry ingredients to the wet ingredients and blend until a smooth batter forms. Let the batter rest for 2–3 minutes so the coconut flour can absorb the liquid.

Layer the Cake

Spread half of the batter in the prepared pan and level it with a spatula.

Brush the surface with the reserved melted butter, then sprinkle the cinnamon filling evenly over the top, leaving about 1/2 inch clear around the edge.

Spoon the remaining batter over the cinnamon layer and spread it gently so the filling stays in place. Scatter the streusel topping evenly over the cake.

Bake and Cool

Bake for 45–50 minutes, checking the cake after 40 minutes. It is ready when a toothpick or thin skewer inserted in the center comes out clean or with just a few moist crumbs.

If the streusel is browning too quickly, loosely tent the pan with aluminum foil without sealing the edges.

The cake will feel very soft when it first comes out of the oven, but it will firm as it cools. Let it cool completely before releasing the springform pan.

Add the Cream Cheese Glaze

It’s totally optional but does make this taste more like a cinnamon roll.

When you are ready to serve, mix the softened cream cheese with the sugar-free maple vanilla syrup.

If needed, add unsweetened coconut milk 1 teaspoon at a time until the glaze is thin enough to drizzle. Spoon it over the completely cooled coffee cake.

Tips for the Best Keto Coffee Cake

Use room-temperature eggs and yogurt. They combine more easily and help the batter bake evenly.
Cool the melted butter. Hot butter can curdle the eggs or make the batter look separated.
Measure coconut flour carefully. It is extremely absorbent, and adding too much can make the cake dry.
Let the batter rest. A short 2–3 minute rest gives the coconut flour time to absorb the wet ingredients.
Leave a border around the filling. Keeping the cinnamon mixture away from the edge helps the two cake layers seal together.
Check the cake early. Ovens and pans vary, so start checking at 40 minutes with a toothpick.
Do not overbake. The hot cake is supposed to feel soft. It becomes firmer as it cools.
Cool before glazing. Cream cheese glaze will melt and disappear into a warm cake.

Ingredient Swaps and Substitutions

Can I Replace Sunflower Seed Flour With Almond Flour?

Finely ground blanched almond flour is the closest substitute for sunflower seed flour. You can try the same volume, but almond flour and sunflower seed flour do not always absorb liquid identically.

Let the mixed batter rest before deciding whether the consistency needs adjusting. The batter should be thick but spreadable.

Using almond flour means the recipe will no longer be nut free. Do not use coarse almond meal if you want the softest cake texture.

Can I Replace the Coconut Flour?

Coconut flour is uniquely absorbent and cannot be replaced cup for cup with almond flour, sunflower seed flour or another keto flour.

Changing it would require rebalancing the eggs, fat and other liquids, so I do not recommend replacing or omitting it in this recipe.

Can I Use Sour Cream Instead of Greek Yogurt?

Yes. Plain low fat Greek yogurt and sour cream can be used in equal amounts. Full-fat Greek yogurt should also work, although it may make the cake slightly richer. Do not use flavored or sweetened yogurt.

Can I Replace the Heavy Cream?

Yes. Use the same amount of unsweetened almond milk or unsweetened coconut milk in place of the heavy cream. Because the recipe needs only 1 tablespoon, the difference in the finished cake will be minimal.

Can I Use a Different Sweetener?

You can replace the liquid vanilla stevia with another concentrated liquid stevia or monk fruit sweetener, adjusting to taste and according to the manufacturer’s conversion chart.

For the filling, use a brown low carb sweetener that measures like the monk fruit allulose blend.

A brown erythritol blend will work, but it may make the filling slightly more granular once refrigerated.

Avoid replacing the concentrated liquid sweetener in the cake with a large amount of a granulated product because that can change the volume and texture of the batter.

Can I Use Regular Maple Syrup?

Regular maple syrup contains sugar and will increase the carbohydrates, so it is not recommended if you want this recipe to remain sugar free and keto friendly.

You can use another thick sugar-free maple syrup in the streusel and glaze. Check its nutrition label and sweetness before substituting.

Can I Make This Dairy Free?

This recipe contains butter, Greek yogurt or sour cream, heavy cream and cream cheese, so several swaps are required.

You can experiment with a firm plant-based butter, thick unsweetened dairy-free yogurt, unsweetened coconut milk and dairy-free cream cheese. Because those products vary in water and fat content, the texture may not be exactly the same as the original recipe.

Can I Use a Different Pan?

An 8-inch round springform pan makes it easy to release the delicate cake without turning it upside down and disturbing the streusel.

An 8-inch round cake pan may also work if it is deep enough and thoroughly lined, but removing the cake will be more difficult. A 9-inch pan will make a thinner cake that may bake more quickly, so begin checking it early.

Frequently Asked Questions

Does Cinnamon Roll Coffee Cake Contain Coffee?

No. This cinnamon roll coffee cake does not contain brewed coffee or espresso powder. The name refers to a style of cake traditionally served with coffee.

Why Is My Keto Coffee Cake Batter So Thick?

Keto cake batter made with coconut flour is usually thicker than conventional cake batter.

After the 2–3 minute rest, it should be thick but still easy to spread with a spatula. If it is dry and crumbly, first check that the coconut flour was measured correctly and that all wet ingredients were added.

How Do I Know When the Cake Is Done?

Insert a toothpick or thin skewer into the center of the cake. It should come out clean or with a few moist crumbs, but no wet batter. Start checking after 40 minutes. Do not judge the cake by touch alone because it will still be very soft while hot.

Why Did My Sunflower Seed Flour Cake Turn Green?

Sunflower seed flour can sometimes react with baking powder and could develop a green tint as it cools. The color is harmless and does not mean the cake is spoiled.

But as you can see from my photos, my cake is not green.

Can I Make This Coffee Cake Ahead?

Yes. Bake the cake a day ahead, cool it completely and store it covered in the refrigerator. For the neatest presentation, wait to add the cream cheese glaze until shortly before serving.

How Should I Store the Cake?

Because of the cream cheese glaze, store the cake in an airtight container in the refrigerator for up to 3 days. Let a chilled slice sit at room temperature for a few minutes before serving if you prefer a softer texture.

Can I Freeze Keto Coffee Cake?

Yes. Cool the cake completely, then freeze individual slices in a freezer-safe airtight container for up to 2 months. For the best appearance, freeze the cake without the glaze and add freshly made glaze after thawing overnight in the refrigerator.

What Can I Serve With Keto Cinnamon Roll Coffee Cake?

Serve it for breakfast, brunch or dessert with hot coffee or tea.

Enjoy with my homemade breakfast sausage on the side, eggs or bacon.

For a special occasion spread, pair it with my Sugar Free Keto Cinnamon Rolls or Low Carb Keto Cinnamon Roll Sheet Pan Pancakes.

Sugar Free Low Carb Keto Coffee Cake

Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake

Prep Time 15

Cook Time 1 5

Servings servings

Calories 314kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

CAKE

4 large eggs room temperature
1/2 cup butter melted, then allowed to cool
1/2 cup low fat Greek yogurt plain or sour cream
1 tablespoon heavy cream or unsweetened almond milk
2 teaspoon vanilla extract
2 teaspoons Liquid Vanilla Stevia or see options above
2 cups sunflower seed flour or almond flour if no nut allergies
1/4 cup coconut flour
2 teaspoon baking powder

Cinnamon Filling

2 tablespoons sunflower seed flour or almond flour if no nut allergies
1/4 cup Monk fruit Allulose Brown sweetener or swap with options above
1 tablespoon ground cinnamon
2 tablespoon butter melted

Streusel Topping

1/2 cup coconut flour
6 tablespoons butter melted and cooled
2 tablespoons Choczero Maple Syrup optional, use any sweetener you like
1 teaspoon ground cinnamon
pinch salt

Cream Cheese Glaze

4 ounces cream cheese softened
1/4 cup Choczero Maple Vanilla syrup optional to use any sweetener you like
1 teaspoon unsweetened coconut milk optional

Instructions

CINNAMON Filling

Make the cinnamon filling by combining the sweetener, cinnamon and sunflower seed flour. Keep the melted butter separate and set aside.

STREUSEL Topping

Mix all ingredients in a separate bowl until moist crumbs form. Set aside.

CAKE

Preheat the oven to 350 F / 180 C / 160 fan and line the bottom of an 8 inch (20cm) round springform baking pan with parchment paper. Grease the sides and baking paper with butter.
Add the eggs to a large mixing bowl and whisk until pale and fluffy.
Add the melted butter, yogurt, milk, vanilla extract and sweetener. Whisk until combined.
In another bowl, mix the sunflower seed flour, coconut flour and baking powder and salt. Add the dry to the wet ingredients and blend until combined. Let the batter stand for 2-3 minutes so the coconut flour can absorb the liquid.

ASSEMBLY

Add half the cake batter to your pan and level with a spatula. Brush the 2 tablespoons of melted butter, then sprinkle the cinnamon filling evenly over it, leaving about 1/2 inch clear around the edge.
Spoon the remaining batter over the cinnamon layer and gently spread it.
Scatter the streusel over the top.
Bake for 45-50 minutes. Check after 40 minutes. If toothpick or skewer inserted in center is dry, it's done. If the top of the cake starts to brown, you can loosely cover with a sheet of tin foil, but don’t seal it.
Let the cake cool completely before releasing and removing the springform.
NOTE the cake will feel super soft once out the oven but it will firm up as it cools so try not to over bake.

CREAM CHEESE Glaze

Mix the softened cream cheese with syrup when you are ready to serve and drizzle over the cooled cake. Add milk a teaspoon at a time until mixture is drizzleable.

STORAGE

Fridge for 3 days in an airtight container or freezer for 2 months.

Video

Notes

Net Carbs 4 g

Midlife Macro Approved

Pin the video tutorial on Pinterest.

My Cookbooks:

Good Better Best ,

The 30-Day Sugar Elimination Diet,

Naturally Keto

Nutrition

The post Sugar Free Low Carb Keto Cinnamon Roll Coffee Cake appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Protein Pumpkin Scones

Brenda Bennett — Mon, 21 Sep 2026 10:00:00 +0000

These Sugar-Free Low Carb Keto Protein Pumpkin Scones are soft and tender inside, lightly crisp around the edges and filled with cozy pumpkin spice flavor. Each satisfying scone has 11 grams of protein, making this an easy fall breakfast or afternoon snack when you want a delicious treat without added sugar.

Keto Protein Pumpkin Scones

If you’re a fan of pumpkin recipes at this time of year like I am, this simple recipe gives you all the flavor of a bakery-style pumpkin scone in a gluten-free, low carb option.

Ricotta cheese keeps the dough moist without heavy cream, while unflavored whey protein powder adds protein without overpowering the pumpkin, maple and warm spices.

Enjoy one as-is, add the optional maple cream cheese glaze, or serve it with butter or a little sugar-free jam. However you serve it, every bite tastes like fall!

Why You’ll Love These Keto Pumpkin Scones

Low carb and keto friendly: Each unglazed scone has 5 grams of net carbs.
High protein: You get 11 grams of protein in each serving.
Sugar free: Monk fruit allulose brown sweetener and liquid pumpkin stevia provide sweetness without added sugar.
Gluten free and nut free: Sunflower seed flour and coconut flour replace traditional wheat flour and almond flour.
Full of fall flavor: Pumpkin puree, pumpkin pie spice and maple extract make these scones wonderfully cozy.
Easy to prepare: The dough comes together in one large bowl for the dry ingredients and a second bowl for the wet mixture.

Are Pumpkin Scones Keto?

Traditional scones are usually made with wheat flour and sugar, so they can be high in carbs.

These keto scones use a blend of sunflower seed flour, coconut flour, unflavored whey protein powder and low carb sweeteners instead.

The result is a tender gluten-free scone with 9 grams of total carbohydrates and 4 grams of fiber.

Subtracting the fiber leaves 5 grams of net carbs per scone. The optional glaze is not included in the nutritional facts, so the exact carb count of a glazed scone will depend on the sugar-free maple syrup you use.

The Best Pumpkin Puree for Keto Scones

Use plain, unsweetened canned pumpkin puree for this recipe. Do not use canned pumpkin pie filling, which usually contains added sugar and other ingredients.

Pumpkin puree provides color, moisture and pumpkin flavor, but using too much can make low carb dough heavy or wet. The measured 1/3 cup in this recipe gives the scones pumpkin flavor while helping them hold their shape.

A Gluten-Free Scone Without Almond Flour

Many low carb recipes use almond flour, or a combination of almond flour and coconut flour.

My youngest son has a tree nut and peanut allergy so I try my best to use alternatives to almond flour. These keto pumpkin scones use sunflower seed flour instead, making them a wonderful option for anyone who needs a gluten-free and nut-free recipe.

Sunflower seed flour has a mild flavor and works well with the small amount of coconut flour in this dough. Sunflower seed flour can be swapped evenly with almond flour if you prefer.

Coconut flour absorbs a lot of moisture, so it cannot be swapped cup-for-cup with sunflower seed flour or almond flour. For the best texture, use the specific amounts listed in the recipe and weigh the gluten-free flours when possible.

What Does Protein Powder Do in This Recipe?

Unflavored whey protein powder helps give these low carb scones more structure while adding 11 grams of protein per serving. It also keeps the recipe from tasting overly sweet.

Different protein powders absorb moisture differently. A plant-based protein powder or collagen powder may change the texture of the dough and the finished scones, so unflavored whey protein is recommended for the best result.

Pumpkin Pie Spice Flavor

Pumpkin pie spice brings the classic combination of cinnamon, ginger, nutmeg and cloves to these scones. My homemade pumpkin pie spice recipe is an easy option, but your favorite store-bought blend will also work.

Maple extract complements the pumpkin spice without adding sugar. If you don’t have it, vanilla extract is a delicious substitute.

How to Make Keto Protein Pumpkin Scones

Combine the Dry Ingredients

Preheat the oven to 375 degrees F and line a baking sheet with parchment paper or a silicone baking mat.

In a large bowl, whisk together the sunflower seed flour, coconut flour, whey protein powder, brown sweetener, baking powder, pumpkin pie spice, xanthan gum and salt. Whisking before adding the wet ingredients helps distribute the baking powder, spices and xanthan gum evenly.

Add the Cold Butter

Grate the frozen butter directly into the dry ingredients and toss gently to coat the small pieces.

Cold butter is one of the secrets to a tender scone. If it begins to soften while you work, place the mixture in the fridge for a few minutes.

This recipe was developed with butter. Coconut oil will behave differently in the dough and has not been tested as a direct replacement.

Mix and Rest the Dough

In a separate bowl, blend the ricotta cheese, pumpkin puree, egg, maple or vanilla extract, and liquid sweetener.

Fold the wet mixture into the dry ingredients until a soft dough forms. Allow the dough to rest for 10 minutes so the coconut flour and xanthan gum can absorb moisture.

Shape, Chill and Bake

Place the dough on the prepared sheet pan and shape it into a 7-inch circle about 1 inch thick. Cut the circle into 8 equal wedges, then refrigerate for 15 minutes.

Transfer the baking sheet to the oven and bake for 22-24 minutes, or until a toothpick inserted into the center of a scone comes out clean. Let the scones cool for at least 10 minutes before serving or adding glaze.

Optional Sugar-Free Maple Glaze

The scones are flavorful enough to enjoy without a topping, but the maple glaze makes them feel extra special.

Beat the softened cream cheese, sugar-free maple syrup and cinnamon together until smooth. Once the scones have cooled, use a spoon to drizzle the glaze over the tops.

For the smoothest glaze, make sure the cream cheese is at room temperature.

This cream cheese glaze does not need powdered sweetener, heavy cream or coconut cream. If your preferred sugar-free maple syrup is especially thick, add it gradually until the glaze reaches your desired consistency.

Tips for the Best Low Carb Scones

Measure carefully. Coconut flour is highly absorbent, and even a small amount too much can make the scones dry.
Keep the butter cold. Frozen, grated butter creates little pockets throughout the dough and improves the final texture.
Let the dough rest. The 10-minute rest gives the flour mixture time to absorb the wet ingredients.
Chill before baking. A short rest in the fridge helps the wedges hold their shape in the oven.
Do not overbake. Begin checking at 22 minutes. The scones are ready when a toothpick comes out clean.
Cool before glazing. Warm scones will melt the cream cheese glaze instead of holding a pretty drizzle.

Frequently Asked Questions

What Is the Difference Between Traditional Scones and Keto Scones?

Traditional scones are generally made with wheat flour and sugar.

Keto scones replace those high-carb ingredients with low carb flours and sugar-free sweeteners. Because gluten-free flours behave differently from wheat flour, keto scone dough is often softer and benefits from resting and chilling before baking.

Can I Replace the Sunflower Seed Flour With Almond Flour?

Sunflower seed flour is often used as a nut-free alternative to almond flour, but the two may not behave exactly the same in every recipe. The amounts can be evenly exchanged.

This recipe was developed with sunflower seed flour, so using almond flour may change how much moisture the dough absorbs and alter the finished texture.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin?

Plain homemade pumpkin puree may work, but it needs to have a thick consistency similar to canned pumpkin. Watery puree can make the dough too soft. For the most consistent results, use unsweetened canned pumpkin puree.

Why Is My Scone Dough Soft?

This is meant to be a soft dough. Let it rest for the full 10 minutes so the coconut flour and xanthan gum can absorb liquid.

After shaping, refrigerate it for 15 minutes before you bake the scones. Avoid adding extra flour since too much can make the scones dry.

Can I Use a Different Sweetener?

You may use another low carb brown sugar replacement in the dry ingredients and liquid monk fruit in place of the pumpkin stevia.

Sweeteners vary in strength and volume, so use the conversion recommended for the brand you choose. A granulated sweetener may also produce a slightly different texture from an allulose blend.

How Many Calories and Net Carbs Are in Each Scone?

One unglazed scone has 180 calories, 11 grams of protein, 9 grams of total carbohydrates, 4 grams of fiber and 5 grams of net carbs.

The optional maple glaze is not included in these nutritional facts.

How Should I Store Pumpkin Scones?

Store the unglazed scones in an airtight container at room temperature for up to 3 days. If you add the cream cheese glaze, keep them covered in the fridge.

Allow a chilled scone to come closer to room temperature before serving, or warm an unglazed one briefly for a softer texture.

Can I Freeze Keto Pumpkin Scones?

Yes. Once completely cool, place the scones in a freezer-safe airtight container with parchment paper between layers.

For the best results, freeze them without the glaze and add it after thawing.

Sugar Free Low Carb Protein Pumpkin Scones

Sugar Free Low Carb Keto Protein Pumpkin Scones

Prep Time 15

Cook Time 24

Servings scones

Calories 180kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Dry Ingredients

1.25 cup sunflower seed flour (140g)
1/4 cup coconut flour (30g)
1/4 cup unflavored whey protein (30g)
1/4 cup Monk Fruit Allulose brown sweetener (40g)
2 tsp baking powder (2g)
1 tbsp pumpkin pie spice
1/2 tsp xanthan gum
1/4 tsp salt
2 tbsp butter frozen, grated (42g)

Wet Ingredients

1/2 cup part-skim Ricotta cheese (113g)
1/3 cup pumpkin puree unsweetened (80g)
1 large egg (50g)
1 tsp maple extract (4.2g) or vanilla extract
2 tsp pumpkin liquid stevia or liquid monk fruit

Optional Maple Glaze

4 ounces cream cheese softened
1/4 cup sugar free maple syrup
1/2 tsp ground cinnamon

Instructions

Preheat the oven to 375° F and line a baking sheet with parchment paper or a silicone baking mat.
In a large bowl whisk together all of dry the ingredients, except frozen butter listed. In another bowl, blend the wet ingredients together, set aside.
Grate the frozen butter into the dry ingredients and toss gently. Fold the wet ingredients into the dry and it becomes a soft dough. Rest 10 minutes.
Place the dough onto the sheet pan in the shape of a circle about 7-inch round and 1 inch thick. Cut into 8 pieces. Separate gently. Refrigerate 15 minutes.
Transfer to the oven and bake for 22-24 minutes or until a toothpick inserted into the center of a scone comes out clean. Cool for 10 minutes before serving
Store at room temperature in an airtight container for up to 3 days.

Video

Notes

5 g net carbs per scone. Topping not included.

Pin the video here on Pinterest.

Nutrition

The post Sugar Free Low Carb Keto Protein Pumpkin Scones appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Pumpkin Ricotta Custard

Brenda Bennett — Mon, 14 Sep 2026 10:00:00 +0000

If the creamy filling is your favorite part of pumpkin pie, this easy Sugar Free Low Carb Keto Pumpkin Ricotta Custard is the perfect fall dessert! It has all the warm pumpkin pie flavor you love without the sugar, flour or crust.

Sugar Free Pumpkin Pie Custard

I already have a popular Sugar Free Keto Pumpkin Pie Custard on my website, but I had some ricotta cheese in the refrigerator that I needed to use. I decided to create another version using part-skim ricotta to increase the protein without relying on heavy cream.

The result was perfectly creamy, lightly spiced and absolutely delicious. Both recipes taste just like pumpkin pie filling, but this ricotta version provides 11 grams of protein per serving!

Each individual custard has 184 calories, 7 grams of total carbs, 1 gram of fiber and 6 grams of net carbs.

Easy Keto Pumpkin Custard Recipe with Ricotta

This easy keto pumpkin custard recipe combines pureed pumpkin, ricotta cheese, cream cheese, eggs, vanilla, pumpkin pie spice and your favorite low carb sweetener.

The main ingredients go into one bowl before the mixture is divided among four ramekins. The custards bake in a hot water bath, which helps them cook gently and evenly.

Once chilled, the texture is somewhere between traditional pumpkin pie filling and creamy ricotta cheesecake. There is no crust to make, roll or bake, so it is also a simple gluten-free and grain-free dessert for the holiday season.

Why Ricotta Gives This Crustless Pumpkin Pie a Creamy Texture

Part-skim ricotta adds body and creaminess while also increasing the amount of protein in each serving. A small amount of cream cheese helps create a smooth, rich custard without the heavy cream used in many traditional pumpkin custard recipes.

For the nutritional information listed in the recipe, be sure to use part-skim ricotta. Whole-milk ricotta should also work, but it will make the custard richer and increase the calories and fat.

Ricotta can vary in moisture. If yours looks especially watery, drain off any visible liquid before measuring it.

Is Pureed Pumpkin Keto-Friendly?

Pumpkin is a winter squash, but it can still fit into a keto or low-carb diet when portion size is considered. This entire recipe uses just ½ cup of pumpkin puree divided among four custards.

Be sure to purchase canned pure pumpkin with pumpkin as the only main ingredient. Do not use canned pumpkin pie filling, which already contains sugar and other ingredients.

Main Ingredients for Low Carb Pumpkin Custard

Here is what you will need:

Part-skim ricotta cheese
Pure pumpkin puree
Cream cheese
Eggs
Pumpkin pie spice
Pumpkin Liquid stevia or another low carb sweetener
Vanilla extract
Salt

Pumpkin pie spice typically contains warming spices such as cinnamon, ginger, nutmeg, cloves and sometimes allspice. You can use a store-bought blend or your favorite homemade pumpkin spice mixture.

How to Bake Pumpkin Ricotta Custard in a Water Bath

A water bath provides gentle, even heat around the ramekins. This helps the custard bake evenly and gives it a softer, creamier texture.

Place the filled ramekins inside an 8-by-8-inch baking dish. Carefully pour hot water into the larger dish until it reaches halfway up the sides of the ramekins. Take care not to splash water into the pumpkin mixture.

Bake until the custards are set and a knife inserted into the center comes out clean. Let them cool before transferring them to the refrigerator. These custards taste best after chilling for at least one or two hours.

Low Carb Sweetener Options

I used pumpkin spice liquid stevia, but vanilla liquid stevia, cinnamon stevia or a combination of liquid stevia and maple extract would also complement the pumpkin flavor.

You can use another low carb sweetener if you prefer, but the amount needed will depend on the product and its sweetness level. A powdered sweetener will dissolve more easily than a coarse granulated sweetener, which may leave the custard with a grainy texture.

I no longer use erythritol as a sweetener in my recipes due to many people worried about using it since in some studies it can cause blood clotting.

Use my Sugar Free Sweetener Guide and Conversion Chart to find the correct amount for your preferred sweetener.

I love using a little maple extract which provides flavor but does not add sweetness, so it should be combined with a sweetener.

Regular maple syrup, honey or coconut sugar would increase the total carbs and the recipe would no longer be sugar free or keto friendly.

Can I Make Dairy-Free Pumpkin Custard or a Paleo Version?

Ricotta and cream cheese create the structure and texture of this particular recipe, so replacing them with almond milk or coconut milk would not be a direct substitution.

If you need a dairy-free pumpkin custard or Paleo-friendly dessert, make my original Keto Pumpkin Pie Custard instead. That recipe is easy to adapt to be made without dairy by replacing the heavy cream with unsweetened coconut milk or cashew milk.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin Puree?

You can use homemade fresh pumpkin puree, but its moisture content can vary. Drain watery puree before measuring so the custard sets properly.

Use exactly ½ cup of pumpkin puree for this recipe. Do not substitute pumpkin pie filling because it contains added sugar and may already contain spices and other ingredients that will change the flavor, texture and grams of total carbs.

Frequently Asked Questions About Keto-Friendly Pumpkin Custard

Can I use whole-milk ricotta?

Yes. Whole-milk ricotta should produce a richer custard, but it will increase the fat and calories. Use part-skim ricotta if you want the nutritional information shown in the recipe.

Can I substitute cottage cheese for ricotta?

I have not tested cottage cheese in this recipe. Cottage cheese is often wetter and has a different texture, so it would need to be blended smooth and possibly drained. For the best tested result, I recommend ricotta.

Can I replace the cream cheese with Greek yogurt?

I have not tried this substitution. Greek yogurt contains more moisture and may make the custard softer or tangier. Cream cheese produces the tested creamy texture and helps the custard set.

Do I have to use a water bath?

I recommend the water bath for the creamiest, most evenly baked custard. Please note that direct oven heat can cause the edges to overbake before the center is set.

Can I bake the mixture in one large dish?

I tested this recipe in four 6-ounce ramekins. A larger custard should work, but the baking time will need to be adjusted. Begin checking when the center is mostly set with only a slight jiggle.

Can I make this pumpkin custard ahead of time?

Yes! It needs at least one or two hours to chill, so it is a wonderful make-ahead dessert for Thanksgiving or any fall gathering. You can also prepare it the night before serving.

Is pumpkin ricotta custard served warm or cold?

For the best flavor and texture, serve it chilled. Top each custard with sugar-free whipped cream or Greek yogurt and a sprinkle of cinnamon, nutmeg or pumpkin pie spice.

More Healthy Pumpkin Recipes

If you love the flavor of pumpkin pie filling, try my original Sugar Free Low Carb Pumpkin Pie Custard. My easy crustless pumpkin pie option and can be adapted for a dairy-free or Paleo diet.

Sugar Free Pumpkin Pie Cupcakes

Sugar Free Keto Pumpkin Cake Roll

Sugar Free Low Carb Pumpkin Pie Fudge

Sugar Free Keto Pumpkin Pie Ice Cream

1 Minute Sugar Free Chocolate Pumpkin Fudge Cookie

Sugar Free Keto Pumpkin Ricotta Custard

Sugar Free Keto Low Carb Pumpkin Ricotta Custard

Course Dessert

Prep Time 5

Cook Time 35

Total Time 50

Servings servings

Calories 184kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

1 cup Part Skim Ricotta Cheese
1/2 cup pumpkin puree not pumpkin pie filling
2 ounces cream cheese
2 eggs beaten
1-2 teaspoons pumpkin pie spice use 2 if you like a strong pumpkin flavor
1-2 teaspoons pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
1 teaspoon vanilla extract
1/8 teaspoon salt

Instructions

Preheat oven to 350 degrees.
Spray four- 6-ounce ramekins or custard cups with olive oil cooking spray.
In a large mixing bowl or stand mixer mix together ricotta, pumpkin, cream cheese, eggs, spices, vanilla extract and sweetener.
Pour evenly into ramekins. Place into an 8 by 8 baking dish. Fill dish with hot water reaching half way up ramekins.
Bake for 35-40 minutes or until a knife in center comes out clean.
Cool for about 30 minutes then refrigerate 1-2 hours or overnight.
Invert onto a plate or serve from dish.
Top with sugar free whipped cream or Greek yogurt. Sprinkle with pumpkin pie spice.
Store covered with plastic wrap in the fridge for up to 5 days.

Video

Notes

Net Carbs: 6 g

Midlife Macro™ approved recipe!

Nutrition

The post Sugar Free Low Carb Keto Pumpkin Ricotta Custard appeared first on Sugar-Free Mom.

Low Carb Keto Carnivore Chicken Ricotta Meatballs

Brenda Bennett — Mon, 31 Aug 2026 10:00:00 +0000

These easy keto carnivore chicken ricotta meatballs are tender, juicy and packed with protein! Made with ground chicken, creamy ricotta cheese and pork rind crumbs, they’re baked in the oven for a simple low carb dinner the whole family can enjoy.

Easy Baked Chicken Ricotta Meatballs

Ground chicken is a wonderful lean protein, but it can become dry when it is overworked or overcooked. Ricotta cheese is the secret ingredient that gives these baked chicken meatballs their moist, tender texture.

The ricotta adds creaminess and moisture without making the meatballs heavy. Pork rind crumbs and large eggs bind the meatball mixture together without traditional breadcrumbs, panko or flour.

Everything is combined in one large mixing bowl, portioned onto a parchment-lined rimmed baking sheet and baked. There’s no large skillet, hot oil or messy stovetop cleanup needed!

You need just 15 minutes of prep time and 20 minutes of cooking time. Each serving of four keto chicken meatballs has just 2 grams of total carbs and an impressive 37 grams of protein!

Why You’ll Love This Recipe

Just 15 minutes of prep
Bakes in one pan
Only 2 grams of carbs per serving
Provides 37 grams of protein per serving
Gluten-free when made with certified gluten-free ingredients
Nut-free
No breadcrumbs, panko or almond flour
Perfect for meal prep
Includes an easy strict carnivore option

What Does Adding Ricotta to Meatballs Do?

Ricotta cheese adds moisture and creates a softer, more tender texture. This is especially helpful when making meatballs with lean ground chicken, which can dry out more easily than beef or pork.

This recipe uses 1 cup of ricotta cheese for 2 pounds of ground chicken. That works out to ½ cup of ricotta per pound of chicken.

I used part-skim ricotta to keep the calories and fat better balanced for my Midlife Macros. Whole milk ricotta can also be used if you prefer a richer flavor.

If your ricotta looks especially watery, let it drain in a fine-mesh strainer for about 10 minutes. It does not need to be pressed completely dry.

Are These Chicken Meatballs Carnivore Friendly?

The main meatball ingredients—ground chicken, ricotta cheese, eggs and pork rind crumbs-are all animal-based. However, the onion powder, garlic powder, black pepper and optional parsley are not strict carnivore ingredients.

For strict carnivore meatballs, use:

Ground chicken
Ricotta cheese
Plain pork rind crumbs
Eggs
Salt

Omit the onion powder, garlic powder, black pepper and parsley. Check the ingredient label on your pork rind crumbs to make sure they do not contain sugar, starches or plant-based seasonings.

Some versions of the carnivore diet include dairy, while others do not. These meatballs can work for someone who includes dairy and tolerates ricotta cheese.

Chicken Ricotta Meatball Ingredient Notes

Ground chicken

You can use packaged ground chicken or grind boneless chicken in a food processor. A ground chicken blend containing some dark meat will usually produce juicier meatballs than very lean ground chicken breast.

Ricotta cheese

Part-skim ricotta provides creaminess while keeping the fat and calorie count lower than whole milk ricotta. Either one will work. If lactose is a concern, you could also try my homemade lactose-free ricotta cheese.

Pork rind crumbs

Pork rind crumbs replace high-carb breadcrumbs and help bind the eggs, ricotta and ground chicken together. Plain crumbs are best for the carnivore version. Seasoned pork rind crumbs can add extra flavor, but always check the ingredients and nutrition label.

Eggs

Two large eggs provide structure and help keep the chicken meatballs from falling apart. I don’t recommend omitting them from this recipe.

Seasonings

Garlic powder, onion powder, salt and black pepper keep the flavor simple and family friendly. Fresh parsley is optional and can be sprinkled over the cooked meatballs just before serving.

How to Make Chicken Ricotta Meatballs

First, preheat your oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.

Whisk the eggs, garlic powder, onion powder, salt and black pepper together in a large bowl. Add the ricotta cheese and pork rind crumbs and mix until combined.

Add the ground chicken last. Gently mix just until the ingredients are evenly incorporated. Avoid aggressively squeezing or compacting the mixture.

Use a large cookie scoop to portion 28 evenly sized meatballs. If the mixture sticks to your fingers, use slightly damp hands to finish shaping them.

Arrange the meatballs on the prepared baking sheet with a little room between each one. Bake uncovered for 20 minutes or until the center of the largest meatball reaches 165 degrees F.

Tips for Moist Chicken Meatballs

Don’t overmix the ground chicken

Mix the ground chicken only until the other ingredients are incorporated. Overworking the meatball mixture can create a dense or rubbery texture.

Drain watery ricotta

Ricotta brands vary in moisture. If you see a lot of liquid in the container, drain the cheese briefly before measuring it.

Make evenly sized meatballs

A large cookie scoop helps create uniform portions so all the meatballs finish cooking at approximately the same time.

Don’t overbake

Chicken meatballs can dry out when cooked beyond the safe temperature. Begin checking the largest meatball near the end of the cooking time and remove the pan when it reaches 165 degrees F.

Bake them uncovered

These meatballs should be baked uncovered. Covering the baking sheet traps steam and prevents the exterior from developing as much color.

Swaps and Substitutions

Can I replace the ground chicken?

Ground turkey can replace the ground chicken in the same amount. Ground turkey thigh or a combination of light and dark meat will generally give you the moistest texture.

Ground beef or pork can also be used, but they will noticeably change the flavor, fat and nutritional information.

Can I use whole milk ricotta?

Yes. Replace the part-skim ricotta with an equal amount of whole milk ricotta. The meatballs will be slightly richer, and the nutrition information will change.

Can I replace the pork rind crumbs?

For a keto pork-free option, start with ¾ cup of finely ground almond flour. Let the mixture rest for 5 minutes, then add more almond flour, one tablespoon at a time, if it is still too loose to scoop.

This variation will no longer be nut-free or carnivore, and its texture and nutrition will differ from the original recipe.

Grated Parmesan cheese can replace a portion of the pork rind crumbs for extra cheesy flavor, but I would not replace the entire cup with Parmesan because it will make the meatballs saltier and may change their structure.

Can I use cottage cheese instead of ricotta?

Ricotta produces the best creamy texture. In a pinch, blend and drain small-curd cottage cheese before measuring an equal amount. Cottage cheese contains more liquid, so additional pork rind crumbs may be needed.

Can I use fresh garlic?

Replace the garlic powder with 1–2 finely minced garlic cloves. Fresh garlic and onion will not be suitable for the strict carnivore variation.

What to Serve with Chicken Ricotta Meatballs

For a carnivore meal, serve the meatballs plain or with melted butter, grated Parmesan cheese or a simple cream sauce. Top with some crispy bacon and try some egg white noodles.

For a low carb or keto meal, try them with:

Family members who are not following a low carb diet can enjoy the meatballs with regular pasta, marinara sauce or crusty bread.

Storage, Freezing and Reheating

Allow the cooked meatballs to cool, then store them in an airtight container in the refrigerator for up to 4 days.

Reheat individual portions in the microwave in 30-second intervals until warmed through. You can also place them in a covered baking dish and reheat them in a 350-degree F oven.

To freeze, arrange the cooled meatballs in a single layer on a baking sheet. Freeze until firm, then transfer them to a freezer-safe container or bag for up to 3 months. Thaw overnight in the refrigerator before reheating.

For food safety, leftovers should be reheated to an internal temperature of 165 degrees F.

Frequently Asked Questions

Can you put ricotta in chicken meatballs?

Yes! Ricotta is especially helpful in chicken meatballs because it adds moisture and tenderness to lean ground chicken. It also gives them a creamy texture without an overpowering cheese flavor.

How much ricotta cheese should I add to meatballs?

This recipe uses ½ cup of ricotta cheese for every pound of ground chicken. That is enough to add moisture without making the meatball mixture too loose.

How do you bind meatballs without carbs?

Eggs and pork rind crumbs are used as low carb binding ingredients. The eggs provide structure while the crumbs absorb moisture from the chicken and ricotta, helping the meatballs hold their shape.

How do you keep chicken meatballs from drying out?

Use ricotta cheese, avoid overmixing the ground chicken and do not overbake the meatballs. A meat thermometer is the most reliable way to know when they have reached 165 degrees F without cooking them longer than necessary.

What are common meatball mistakes?

The most common mistakes are overworking the mixture, making uneven portions, using very watery ricotta and baking the meatballs too long. Gently mixing and using a cookie scoop solves most of these problems.

More Low Carb Chicken Meatball Recipes

Need help meal planning? My weekly Midlife Macro Meal Plans use my recipes to create easy low carb meals and snacks, complete with a shopping list!

Low Carb Keto Carnivore Chicken Ricotta Meatballs

These easy baked chicken ricotta meatballs are moist, tender and packed with protein. With just 2 grams of carbs and 37 grams of protein per serving, they’re perfect for a keto, low carb or carnivore-style meal.

Prep Time 15

Cook Time 15

Servings @ 4 meatballs per serving

Calories 339kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Chicken Meatballs

2 pounds ground chicken
1 cup Part Skim Ricotta Cheese
1 cup pork rind crumbs
1/4 cup grated Parmesan cheese
2 large eggs
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fresh parsley to garnish optional

Instructions

Preheat oven to 425 degrees F. Line a large baking sheet pan with parchment paper.
Mix the eggs with dry seasonings, ricotta cheese, pork rind crumbs and parmesan together in a large bowl. Once combined, mix in the ground chicken.
Use a large cookie scoop to make 28 meatballs. Place them on a parchment lined baking sheet pan.
Bake in the preheated oven for 20 minutes and internal temperature is 165 degrees F. You can broil them for a minute or two if you want them more browned. I served mine over egg white noodles and crispy bacon.

Notes

Serving size is 4 meatballs

Midlife Macros™ Approved!

Nutrition

The post Low Carb Keto Carnivore Chicken Ricotta Meatballs appeared first on Sugar-Free Mom.

Low Carb Keto Cinnamon Roll Sheet Pan Pancakes

Brenda Bennett — Mon, 24 Aug 2026 10:00:00 +0000

These Low Carb Keto Cinnamon Roll Sheet Pan Pancakes bake all at once in a 9-by-13-inch pan and are topped with a sugar free sweet cinnamon swirl. This easy low carb breakfast is flourless, gluten free, nut free and high in protein.

Sugar Free Keto Cinnamon Roll Sheet Pan Pancakes

All the cozy flavor of warm cinnamon rolls without standing over the stove flipping individual pancakes! Add the optional cream cheese frosting for the complete cinnamon roll experience!

The pancake batter is made with eggs, Greek yogurt and dried egg whites, so the texture is light, soft and airy, almost like a cross between fluffy pancakes and sponge cake.

It is a delicious recipe for a weekend family breakfast, but it is also simple enough for meal prep. Bake one pan, cut it into six large pieces and keep breakfast ready to grab from the fridge all week.

Why Make Cinnamon Roll Sheet Pan Pancakes?

I love pancakes, but I do not love being the person stuck at the stove flipping batch after batch while everyone else is eating! I adapted this recipe from my original sheet pan pancake recipe with just a few little tweaks.

With the sheet pan method, all the pancake batter goes into one pan and the oven does the work. Every piece is ready at the same time, which makes this a great option for busy mornings, holidays or feeding a family.

You will love this recipe because it is:

– Low carb and keto friendly

– Flourless, gluten free and nut free

– High in protein

– Baked in one pan with no flipping

– Easy to store in the fridge or freezer

– Sweet enough for kids but made without added sugar

– Perfect for breakfast meal prep

Unlike traditional cinnamon roll pancakes made with white flour and sugar, this recipe uses a low carb brown sweetener for the cinnamon swirl mix. A little vanilla extract and ground cinnamon give you that warm bakery flavor without the sugar crash.

What Is the Texture of These Keto Sheet Pan Pancakes?

These are not dense, heavy pancakes. Separating the eggs and whipping the egg whites to stiff peaks creates natural lift without almond flour or coconut flour.

Dried egg whites, also called egg white protein powder, add more structure so the baked pancake holds its shape once sliced.

The finished texture is soft, light and airy. It is a little more soufflé-like than a traditional flour pancake, but the cinnamon sugar swirl and optional cream cheese frosting give every bite the flavor of a cinnamon roll.

The pancakes may rise in the oven and settle slightly as they cool. That is normal for a flourless batter made with whipped egg whites.

How Do I Make Cinnamon Bun Pancakes on a Sheet Pan?

The method is easy, but gently folding the whipped egg whites into the pancake mix is the secret to the best texture.

First, separate the room-temperature eggs. Add the egg whites and white vinegar to the bowl of a stand mixer or a large bowl. Use an electric mixer to whip them until stiff peaks form.

While the whites are whipping, add the egg yolks, Greek yogurt, vanilla extract and optional vanilla liquid stevia to a blender. Add the baking powder, salt, dried egg whites and cinnamon, then blend until the wet mixture and dry ingredients form a smooth batter with no lumps.

Fold the whipped whites into the yolk mixture in three small batches. Use a spatula and a light hand so you do not deflate all the air you just whipped into the eggs.

Spread the pancake batter evenly in the prepared pan. I chose to use a 9 by 13 baking dish instead of a sheet pan because I wanted thickness. You can choose to use either pan.

In a separate bowl, stir together the brown sweetener and cinnamon, adding only enough water to make a thick, spoonable cinnamon mixture. Drizzle it over the top of the pancakes and lightly swirl it through the surface.

Bake on the middle oven rack until the center is set and a toothpick comes out clean.

Tips for the Best Fluffy Pancakes

Start with room-temperature eggs

Room-temperature egg whites generally whip more easily and blend into the remaining pancake batter more smoothly.

Use a clean, dry mixing bowl

Even a small amount of grease or egg yolk in the bowl can stop the whites from whipping properly. Make sure the bowl and beaters are completely clean and dry.

Whip to stiff peaks

The egg whites are ready when the peaks stand upright after you lift the whisk. The white vinegar helps stabilize the foam. Do not stop at the soft-peak stage or the pancakes may not have enough lift.

Fold, do not stir

Add the whipped whites in small batches and fold gently with a spatula. Stirring aggressively will knock out the air and make the pancake layer dense.

Add the water to the cinnamon mixture slowly.

You want a thick cinnamon swirl mix that sits on the top of the pancakes. If it is too thin, it may sink into the batter. Start with 1 tablespoon of water and add more only as needed.

Bake on the middle rack

The middle shelf of the oven helps the pancake cook evenly without the top browning too quickly. Avoid opening the oven door early, since a sudden temperature change can cause the center to sink.

What Can I Use Instead of Dried Egg Whites?

Dried egg whites and egg white protein powder are generally the same product when the only ingredient on the package is egg whites. Use an unflavored powder for this recipe.

Do not use meringue powder, which may contain sugar, starch and other ingredients.

The dried egg whites help stabilize this flourless pancake batter and give it structure. If you do not have them, these are the best swaps:

Unflavored whey protein powder—best swap

Replace the ½ cup dried egg whites with ½ cup unflavored whey protein powder. The pancakes will be slightly softer and less airy but should still have a good cake-like texture.

Collagen peptides

Use ½ cup collagen peptides. The result will be softer, more custard-like and may not rise as much because collagen does not provide the same structure as egg white protein powder.

Can I use almond flour or coconut flour?

No, neither is a good 1:1 substitute for the dried egg whites in this recipe. They absorb liquid differently and will turn the light pancake batter into a denser cake. This recipe was created to be flourless.

More Easy Ingredient Swaps

White vinegar

Use cream of tartar to help stabilize the whipped egg whites if you do not want to use white vinegar.

Nonfat Greek yogurt

For a richer result, replace the 4 ounces of nonfat Greek yogurt with the same amount of sour cream. The pancake may be slightly denser and the nutrition information will change.

Vanilla liquid stevia

This ingredient is optional. Omit it or replace it with your preferred low carb sweetener, adjusting the amount to taste. Liquid stevia is concentrated, so it should not be replaced with the same volume of a granular sweetener.

Brown monk fruit allulose sweetener

Another brown sugar-style low carb sweetener can be used in the cinnamon swirl, but the sweetness and texture may vary by brand.

Monk Fruit and Allulose helps keep the swirl softer, while an erythritol-based sweetener may firm up or recrystallize after cooling.

Optional Cream Cheese Frosting

These cinnamon roll sheet pan pancakes are delicious without a glaze, but the cream cheese frosting makes them feel extra special.

Beat softened cream cheese with vanilla stevia until smooth. For a thinner icing that you can drizzle over the tops of the pancakes, mix in 1 teaspoon of water or unsweetened milk at a time until it reaches your preferred consistency.

Wait until the pancake has cooled slightly before adding the glaze so it stays creamy instead of melting completely into the warm surface.

I had actually run out of cream cheese so I adapted using plain nonfat Greek yogurt and mixed it with Zero Sugar Honey.

Storage and Reheating

Cool the pancake completely, then cut it into six large pieces. Store the pieces in an airtight container in the fridge for up to 5 days.

For longer storage, place parchment paper between individual pieces and freeze them in an airtight container for up to 3 months. This makes it easy to remove only what you need.

Reheat one or two frozen pancakes in the microwave for 30 seconds to 1 minute, depending on the power of your microwave. You can also thaw them overnight in the fridge and warm them gently in the oven.

If you are using the optional low carb frosting, you may prefer to store it in a separate bowl in the refrigerator and add it after reheating.

Frequently Asked Questions

Can you put pancake batter in the oven to bake?

Yes. Pancake batter can be baked in the oven, and a sheet pan is an easy way to cook the whole batch at once. This particular flourless batter was designed for oven baking and gets its light texture from whipped egg whites.

Can any pancake recipe be baked in a sheet pan?

Many pancake recipes can be adapted for a sheet pan, but the pan size, thickness, oven temperature and baking time may need to change. For the most reliable result, use a recipe like this one that was specifically tested as sheet pan pancakes.

How long do oven pancakes take to bake?

These low carb cinnamon roll sheet pan pancakes bake at 325°F for about 25–28 minutes. They are done when the center looks set and a toothpick or skewer inserted into the middle comes out clean. A different pancake mix or pan size may require a different baking time.

Keto CinnamonRoll Sheet Pan Pancakes

Low Carb Keto Cinnamon Roll Sheet Pan Pancakes

Prep Time 15

Cook Time 25

Total Time 1 5

Servings large pieces

Calories 159kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

6 eggs separated, room temperature
1 teaspoon white vinegar
4 ounces nonfat Greek yogurt
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup dried egg whites or see above for swaps
1 tsp ground cinnamon
1 tsp vanilla extract
1 tsp vanilla liquid stevia optional

Cinnamon Swirl

1/2 cup Monk Fruit Allulose Brown sweetener
1 tsp ground cinnamon
1-2 tbsp water

Optional Yogurt Icing

1/2 cup plain nonfat Greek yogurt
2 tbsp zero sugar honey

Instructions

Preheat oven at 325 degrees F and line a 9 by 13 baking dish with parchment paper or silpat or grease.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a blender with wet ingredients and then remaining dry ingredients and blend until incorporated and a smooth batter forms.
Fold your whipped egg whites in small batches into the egg yolk mixture being careful not to deflate whipped whites.
Pour this pancake batter into your prepared pan.
In a separate bowl, stir together the brown sweetener and cinnamon, adding only enough water to make a thick, spoonable cinnamon mixture. Drizzle it over the top of the pancakes and lightly swirl it through the surface.
Bake on the middle shelf of preheated oven for 25-28 minutes or until a toothpick or skewer stick in the center comes out clean. If using optional icing, mix together then spread over the pancakes.
Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat by removing one or two from the freezer and microwaving for 30 seconds to 1 minute.

Video

Notes

Midlife Macro Approved

Pin the video to Pinterest here.

Nutrition

The post Low Carb Keto Cinnamon Roll Sheet Pan Pancakes appeared first on Sugar-Free Mom.

Low Carb Keto Coconut Flour Protein Waffles

Brenda Bennett — Tue, 04 Aug 2026 10:00:00 +0000

These easy Low Carb Keto Coconut Flour Protein Waffles make a satisfying breakfast with 17 grams of protein and just 4 grams of net carbs per serving. They cook in about 5 minutes, and you can make them sweet or savory with one simple change to the waffle batter.

Keto Coconut Flour Waffles

Many low-carb waffle recipes rely on almond flour or cheese. My recipe does not have either.

This one needs only four main ingredients: eggs, plain Greek yogurt, whey protein powder and coconut flour, plus salt.

The result is a versatile batch of gluten-free coconut waffles for breakfast, lunch or a quick sandwich.

I used my Mini Dash waffle maker, which cooks four small waffles at a time. This recipe made eight waffles total, and one serving is two waffles.

Top the sweet version with butter and fresh berries, or turn the savory waffles into a hearty meal with eggs, avocado or bacon.

Why You’ll Love These Low Carb Waffles

Quick and easy: Prep time is only 5 minutes, and cooking takes about 5 minutes.
High in protein: Each two-waffle serving provides 17 grams of protein.
Low in net carbs: One serving has 4 grams of net carbs.
Sweet or savory: Add vanilla stevia for sweet waffles or Italian seasoning for a savory flavor.
Great for meal prep: Store the cooked waffles in the fridge, then reheat them in a toaster or toaster oven.
Gluten-free: Coconut flour replaces wheat flour, and the recipe uses no almond flour.

From Cloud Bread Waffles to Coconut Flour Protein Waffles

I adapted this recipe from my cloud bread waffles, but I needed to make some important changes to get the right texture.

The original savory recipe used sour cream and a full cup of cheddar cheese and I wanted to reduce the fat. Once I removed the cheddar and replaced the sour cream with plain nonfat Greek yogurt, the balance of protein, fat, moisture and dry ingredients changed.

The whey protein powder helps replace some of the structure the cheddar provided, but too much can make waffles dry or rubbery.

Coconut flour is also extremely absorbent and cannot be added cup for cup like regular flour. I adjusted both until the batter spread easily in the waffle iron and cooked into waffles that held together.

The final balance-⅓ cup whey protein powder and 3 tablespoons coconut flour-gave me the best result. I do not recommend casually adding more of either ingredient because even a small change can affect the texture.

Is Coconut Flour Good for a Keto Diet?

Coconut flour can fit into a keto or low-carb eating plan when the serving size and total carbs work for your needs.

In this recipe, each serving has 6 grams of total carbohydrates and 2 grams of fiber, for 4 grams of net carbs.

Coconut flour absorbs much more liquid than wheat flour and works especially well with eggs.

That is why this recipe uses only 3 tablespoons with six eggs and Greek yogurt. Do not substitute it in equal amounts for another flour; the batter would likely become too thick and dry.

Can I Just Add Protein Powder to Waffle Batter?

Protein powder is not a direct substitute for flour. Too much whey in a standard waffle mix can create dry, dense or rubbery waffles. It needs enough moisture and the right balance of dry ingredients.

Different protein powders absorb liquids differently, so a plant-based powder or whey/casein blend may alter the batter and final texture. Plain whey works best for the sweet or savory options.

Ingredients and Substitutions

Eggs: Six eggs provide structure, moisture and protein.

Plain nonfat Greek yogurt: This adds moisture without the cheddar used in my cloud bread waffles. Full-fat Greek yogurt may also work but will change the nutrition.

Whey protein powder: Use plain powder for maximum flexibility. Vanilla whey could work for sweet waffles, but not the savory version.

Coconut flour: Measure and level each tablespoon. Almond flour is not an equal substitute.

Salt: A small amount balances the flavor in both versions.

Optional flavoring: Use vanilla stevia or another sweetener for sweet waffles. A little vanilla extract adds flavor but not much sweetness. Add Italian seasoning for savory waffles.

This recipe is not dairy-free or paleo as written. Dairy-free alternatives may change the consistency and have not been tested.

How to Make Protein Waffles With Coconut Flour

Whisk all the ingredients together in a large bowl until well combined, or add them to a blender and blend until smooth. Preheat your waffle iron according to the manufacturer’s instructions.

If your waffle maker is not nonstick, lightly grease it with cooking spray, coconut oil, butter or ghee.

Add enough batter to cover each section without overfilling it. The batter spreads easily. Close the iron and cook until the waffles are set and golden brown. Opening it too early can cause them to split.

Waffle makers vary in size and temperature, so your exact cooking time and yield may be different. I made eight small waffles in a Mini Dash waffle maker that cooks four at a time.

Sweet and Savory Waffle Ideas

For a sweet breakfast, add vanilla stevia and serve with butter, sugar-free maple syrup, strawberries, blueberries or whipped heavy cream.

For savory waffles, add Italian seasoning and serve with eggs, avocado, bacon or cream cheese. They can also replace bread for a low-carb breakfast sandwich.

Storage and Reheating

Cool the waffles completely, then refrigerate them in a gallon-size zip-top bag or airtight container. For the best texture, reheat in a toaster or toaster oven. A microwave will warm them but will not make them as crisp.

For longer storage, place cooled waffles in the freezer with parchment between the layers, then reheat from frozen.

Frequently Asked Questions

Are protein waffles actually healthy?

“Healthy” depends on your needs and overall eating pattern. These waffles provide 17 grams of protein, 2 grams of fiber and 4 grams of net carbs per serving. They are also Midlife Macro Approved.

What is the secret to making good coconut flour waffles?

Use the exact amount of coconut flour, keep enough moisture in the batter and allow the waffle iron to finish cooking before opening it.

Coconut flour is highly absorbent, so small measurement changes can have a big effect on taste and texture.

How do you keep low carb waffles crisp?

Preheat the waffle maker completely and grease it lightly if required by the manufacturer. Cook until golden brown and the steam has mostly slowed before lifting the lid.

Transfer finished waffles to a wire rack instead of stacking them, since trapped steam softens the edges. If necessary, crisp them in a toaster oven before serving.

Low Carb Gluten Free Keto Coconut Flour Waffles

Low Carb Keto Coconut Flour Protein Waffles

Prep Time 5

Cook Time 5

Total Time 10

Servings servings at 2 waffles

Calories 170kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

6 eggs
1/2 cup plain nonfat Greek yogurt
1/3 cup whey protein powder
3 tablespoons coconut flour
1/4 tsp salt

Optional Sweet Waffles

1 tsp vanilla stevia or sweetener of choice

Optional Savory Waffles

1 tsp Italian seasonings

Instructions

Whisk together or use blender to blend all ingredients together until well combined.
Follow your manufacturer’s instructions for cooking waffles.
Remove once browned and enjoy!
I used my mini dash waffle iron maker that makes 4 at a time. I used enough batter in each to cover as the batter spreads easily. We made 8 waffles.

Video

Notes

4 g net carbs per serving. One serving is 2 waffles.

Midlife Macro Approved.

Pin it Here.

Make Ahead Storage: Once cooked and cooled completely store in a ziploc gallon bag in the fridge or an airtight container. Reheat in toaster oven for best results.

Nutrition

The post Low Carb Keto Coconut Flour Protein Waffles appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes

Brenda Bennett — Tue, 28 Jul 2026 11:11:44 +0000

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes are creamy, chocolatey, and perfectly portioned for an easy dessert. Each little cheesecake combines a crunchy chocolate cookie crust, that is nut-free, with a rich cream cheese filling and plenty of Oreo-style flavor, without the added sugar.

Keto No Bake Mini Oreo Cheesecake Bites

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

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

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

The Appeal Of Keto Friendly Desserts

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

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

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

Ingredients Needed For Sugar Free Keto No Bake Mini Oreo Cheesecakes

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

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

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

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

Step By Step Preparation Guide

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

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

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

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

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

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

Tips For Making Perfect Mini Cheesecakes

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

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

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

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

Nutritional Benefits Of This Sugar Free, Keto Dessert

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

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

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

Serving Suggestions And Storage Tips

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

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

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

Variations And Add Ons To Customize Your Cheesecakes

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

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

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

Enjoying Guilt Free Indulgence

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

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

Sugar Free Low Carb Keto Mini No Bake Oreo Cheesecakes

Sugar Free Low Carb Keto Mini Oreo Cheesecakes

Prep Time 20

Servings cheesecakes

Calories 273kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Crumbs

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

No Bake Cheesecake Filling

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

Optional Toppings

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

Instructions

Place paper liners or silicone cupcake liners into a 12 capacity muffin pan. Set aside.
Place the first six ingredients into a food processor and process until fine crumbs form. Separate in half.
Using half the cookie crumb mixture, place about 2 teaspoons of cookie crumbs into each cupcake liner and press down to flatten evenly. Set aside.
Place the cream cheese into a stand mixer and blend on high until smooth. Pour in the heavy cream and sweetener and blend until smooth and whipped in texture. Alternatively, you could whip the heavy cream separately and fold it into the cream cheese.
Taste and adjust sweetener if needed.
Stir the cookie crumbs into the cream cheese mixture and fill the 12 capacity muffin pan.
If using mini oreos, push half way into the center of each cheesecake cupcake or top with sugar free whipped cream and serve.
Refrigerate until ready to serve. Store refrigerated for up to 3 days.

Video

Notes

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

Pin the video here.

Nutrition

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

Easy Sugar Free Keto Marshmallow Rice Krispie Treats

Brenda Bennett — Mon, 20 Jul 2026 10:00:00 +0000

These easy Sugar-Free Keto Marshmallow Rice Krispie treats are soft, gooey, crispy, and wonderfully nostalgic—without the added sugar, corn syrup, or traditional rice cereal found in the classic recipe. They’re perfect when you want a quick, no-bake dessert that the entire family can enjoy. Use your favorite keto cereal, protein cereal, low-carb granola, or even crushed pork rinds to make a more budget-friendly version.

Sugar Free Keto Marshmallows

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

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

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

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

Are Rice Krispie Treats Keto?

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

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

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

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

No Store-Bought Keto Marshmallows Required

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

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

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

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

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

Choosing the Best Keto Cereal

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

Here are several options you can try:

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

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

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

A Nut-Free Option for Our Family

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

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

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

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

Why You’ll Love These Keto Marshmallow Treats

These easy keto Rice Krispie treats are:

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

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

Tips for Making Sugar-Free Cereal Bars

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

Prepare the Pan First

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

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

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

Use a Large Mixing Bowl

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

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

Do Not Pack the Mixture Too Firmly

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

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

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

Let the Bars Set Before Cutting

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

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

Fun Flavor Variations

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

Chocolate Keto Crispy Treats

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

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

Peanut Butter Treats

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

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

Fruity Cereal Bars

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

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

White Chocolate Drizzle

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

Holiday Marshmallow Treats

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

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

Caramel-Inspired Treats

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

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

Can I Use Homemade Marshmallows?

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

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

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

Sweetener Options

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

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

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

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

How to Store Keto Rice Krispie Treats

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

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

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

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

Are These Healthy Rice Krispie Treats?

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

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

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

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

Frequently Asked Questions

Can I use regular Rice Krispies?

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

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

Can I use keto granola?

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

Can I use pork rinds?

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

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

Do I need keto marshmallows?

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

Why are my cereal bars hard?

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

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

How do I keep the mixture from sticking?

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

Easy Keto Treats the Whole Family Can Enjoy

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

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

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

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

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

Easy Sugar Free Keto Rice Krispie Treats

Easy Sugar Free Keto Marshmallow Rice Krispie Treats

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

Prep Time 10

Cook Time 5

Servings servings

Calories 38kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

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

Instructions

Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.
Set aside a large bowl with the keto cereal. I used a metal masher to roughly chop the cereal but you could also leave it whole.
Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.
If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.
Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.
Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
Turn off the mixer and immediately pour the marshmallow mixture into your prepared bowl with the cereal. Work quickly, as the mixture begins to set fast. Use a buttered silicone spatula to gently fold everything together. Transfer to your parchment-lined 9×9 pan. Lightly butter your hands or another piece of parchment and gently press it into an even layer.
Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.
Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

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

Midlife Macro Approved!

Pin the video to Pinterest here!

Nutrition

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

Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe

Brenda Bennett — Thu, 09 Jul 2026 15:20:58 +0000

This easy keto ice cream sandwich recipe is a low carb, gluten free, sugar free ice cream recipe with no bake keto cookie dough that tastes amazing! It’s a guilt-free dessert using high-quality ingredients and is super satisfying!

Keto Ice Cream Sandwiches

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

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

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

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

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

Why You’ll Love This Recipe

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

Ingredients you’ll need

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

No Bake Chocolate Cookie Dough

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

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

Homemade Keto Ice Cream Recipes

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

You can also use:

The Best Sweetener for Keto Ice Cream Sandwiches

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

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

If you prefer, you could also use:

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

How to Make No Bake Keto Ice Cream Sandwiches

These come together surprisingly quickly.

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

Tips for Success

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

Frequently Asked Questions

Can I make these without an ice cream maker?

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

Can I use almond flour?

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

Why use coconut flour?

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

Can I use heavy cream?

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

How long do they last?

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

More Frozen Keto Desserts You’ll Love

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

Storage Tips

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

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

Easy No Bake Low Carb Keto Ice Cream Sandwiches

Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe

Prep Time 20

Total Time 10

Servings servings

Calories 339kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Cookie Dough

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

Sugar Free Keto Ice Cream

2 batches recipe of my ninja protein ice cream

Instructions

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

Video

Notes

7 g net carbs

Nutrition

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

Sugar Free Flourless High Protein Brownie Mug Cake

Brenda Bennett — Mon, 29 Jun 2026 16:38:24 +0000

If you’ve ever wanted a warm, fudgy brownie without making an entire pan, this Sugar Free Flourless High Protein Brownie Mug Cake is the perfect solution. Made with simple ingredients like Greek yogurt, cacao powder, an egg yolk, and dark chocolate, this protein mug brownie is ready in about one minute in the microwave. A satisfying warm brownie and with 8 grams of protein!

Why You’ll Love This High Protein Brownie

Unlike many protein mug cake recipes that rely on chocolate protein powder or almond flour, this protein mug cake recipe has a rich chocolate flavor without any whey protein powder, flour, cottage cheese or added sugar.

The result is a soft, gooey center with plenty of chocolate flavor to satisfy a chocolate craving for a sweet tooth while keeping carbs low and with 8 grams of protein.

Ready in about 1 minute using the microwave brownie instructions.
Just a handful of simple ingredients.
Flourless, gluten free, sugar free, and low carb.
Naturally high in protein thanks to Greek yogurt and an egg yolk.
Rich chocolate flavor with a fudgy brownie batter texture.
No almond flour, coconut flour, or protein powder needed.
Perfect when you’re craving a sweet treat but don’t want leftovers tempting you.
Also includes oven and air fryer instructions.

What Makes This Mug Brownie Different?

Years ago I shared my Best Sugar Free Gluten Free Low Carb Keto Mug Brownie in my cookbook, The 30-Day Sugar Elimination Diet. That recipe makes two servings and uses sunflower seed flour along with a few more pantry ingredients.

After hearing from so many readers who wanted something even easier with less dry ingredients, I started experimenting with a single-serve brownie recipe using fewer ingredients. After several rounds of testing, I discovered that using just an egg yolk instead of a whole egg created the rich, fudgy brownie texture I was looking for.

The result is this Sugar Free Flourless High Protein Brownie Mug Cake. It’s made with minimal ingredients, has an incredibly gooey center, and it’s a quick fix to satisfy a chocolate craving in minutes.

Ingredient Notes

You only need a few pantry staples:

Egg yolk creates an incredibly rich, fudgy brownie instead of a rubbery texture.
Plain Greek yogurt adds moisture, protein, and keeps the brownie soft.
Unsweetened cacao powder provides deep chocolate flavor or unsweetened cocoa powder
Vanilla extract enhances the chocolate.
Vanilla liquid stevia sweetens without sugar
Sea salt balances the sweetness.
85% dark chocolate creates delicious pockets of melted chocolate throughout the brownie.

Recipe Tips for 1 Minute Protein Brownie

Microwave strengths vary, so begin checking around 45 seconds.
The top should look set while the center stays slightly soft.
Allow the brownie to rest for 2 to 3 minutes after cooking. It continues cooking as it cools, giving you the perfect gooey brownie texture.
Overcooking is the biggest reason mug cakes become dry or rubbery.

Easy Ingredient Swaps

Need to customize this recipe? Here are a few simple substitutions.

Dairy-Free

Replace the Greek yogurt with your favorite unsweetened dairy-free yogurt. Unsweetened coconut yogurt or almond milk yogurt both work well. Keep in mind the protein content will be lower.

Sweetener

Any liquid sugar-free sweetener can be used, including liquid monk fruit or liquid allulose. Adjust to your preferred sweetness.

Cocoa Powder

Natural cocoa powder can be substituted for cacao powder if that’s what you have on hand. Cacao powder simply provides a slightly richer chocolate flavor.

Chocolate

The chopped 85% dark chocolate or higher is optional, but highly recommended if you love pockets of melted chocolate. You can also use your favorite sugar-free chocolate bar.

Frequently Asked Questions

Can I make this ahead of time?

This recipe is best enjoyed warm immediately after cooking while the center is still soft and fudgy.

Why only use the egg yolk?

The yolk adds richness and helps create a moist, fudgy brownie. Using a whole egg can make small mug cakes slightly more cake-like and less dense.

Can I use protein powder?

I don’t recommend it for this recipe. Protein powder absorbs a lot of moisture and changes the texture. This recipe gets its protein naturally from the Greek yogurt and egg yolk.

Can I bake this instead of microwaving?

Yes! I’ve included microwave, oven, and air fryer instructions so you can choose whichever cooking method you prefer.

More Single-Serve Desserts You’ll Love

If you love easy desserts and chocolate-y treats made with wholesome ingredients that are single-serve recipes, be sure to check out these favorites:

Sugar Free Chocolate Protein Mug Cake

Sugar Free Flourless High Protein Brownie Mug Cake

This easy High Protein Brownie Mug Cake is flourless, gluten free, sugar free, and low carb. Made with Greek yogurt, rich cacao, and dark chocolate, it’s a single-serving dessert that’s ready in about one minute.

Prep Time 5

Cook Time 1

Servings serving

Calories 106kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 large egg yolk
2 tbsp 2% plain Greek yogurt
2 tbsp cacao powder
1/2 tsp vanilla extract
1/2 tsp vanilla liquid stevia
pinch sea salt

Optional

1 tbsp 85% dark chocolate or 1 square, chopped

Instructions

Microwave Instructions

Lightly grease an 8-ounce microwave-safe ramekin or mug.
Whisk the egg yolk and Greek yogurt until smooth.
Stir in the cacao powder, vanilla, vanilla stevia, and sea salt until well combined.
Fold in the chopped dark chocolate, if using.
Microwave for 45–60 seconds. The edges should be set while the center remains slightly soft.
Let the brownie rest for 2–3 minutes before enjoying. It will continue to set as it cools.

Oven Instructions

Preheat the oven to 350°F .
Prepare the batter as directed above.
Pour into a lightly greased 8-ounce oven-safe ramekin.
Bake for 8–10 minutes, until the edges are set and the center is still slightly soft.
Let cool for 5 minutes before serving.

Air Fryer Instructions

Preheat the air fryer to 325°F.
Grease an 8-ounce oven-safe ramekin.
Prepare the batter and pour it into the ramekin.
Air fry for 7–9 minutes, until the edges are set but the center is still slightly soft.
Let it rest for 5 minutes before serving. It will continue to set and become fudgy as it cools.

Video

Notes

4 g net carbs, not including the optional dark chocolate

The egg yolk creates a richer, more brownie-like texture than a whole egg.
Don’t overbake. This dessert is best when the center is still fudgy.
Midlife Macro Approved
Watch me make this on Pinterest.

Nutrition

The post Sugar Free Flourless High Protein Brownie Mug Cake appeared first on Sugar-Free Mom.

Easy Flourless Fresh Fruit Watermelon Cake Recipe

Brenda Bennett — Mon, 22 Jun 2026 13:25:38 +0000

Looking for a beautiful birthday cake made with fresh fruit instead of flour, frosting, and sugar? This Easy Flourless Fresh Fruit Watermelon Cake Recipe is the perfect centerpiece for summer birthdays, baby showers, graduation parties, cookouts, and special occasions.

Fresh Watermelon Cake Recipe

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

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

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

The reaction was priceless.

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

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

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

The Best Way to Make a Watermelon Birthday Cake

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

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

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

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

The combination of:

Fresh strawberries
Green grapes
Blueberries
Fresh mint leaves

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

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

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

Ingredients You’ll Need

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

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

For serving:

Sugar-free whipped cream, optional

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

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

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

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

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

It’s naturally:

Flourless
Gluten-free
Dairy-free
Vegetarian
Whole food based

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

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

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

Using a large sharp knife, carefully remove the rind.

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

Don’t worry about making it perfect.

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

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

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

Decorating the Top of the Cake

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

I kept mine simple by using a combination of:

Whole strawberries
Halved strawberries
Grapes
Blueberries
Fresh mint leaves

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

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

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

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

Why Fruit Skewers Take This Cake to the Next Level

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

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

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

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

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

Frequently Asked Questions

Can I make this ahead of time?

Yes.

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

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

How should I store leftovers?

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

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

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

What should I serve with watermelon cake?

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

Tips for Success

Dry the Watermelon Well

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

Decorate Shortly Before Serving

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

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

Strawberries
Blueberries
Grapes
Raspberries
Blackberries
Kiwi
Dragon fruit

Save the Scraps

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

Flourless Fresh Fruit Watermelon Cake Recipe

Easy Flourless Fresh Fruit Watermelon Cake Recipe

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

Prep Time 30

Servings servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

Ingredients

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

Optional

Instructions

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

Video

Notes

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

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

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

How to Make Easy Sugar-Free Quick Pickled Vegetables

Brenda Bennett — Mon, 01 Jun 2026 10:00:00 +0000

Looking for an easy way to add bold flavor to your meals without extra sugar? These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.

Quick Pickle Vegetables

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

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

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

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

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

What Are Quick Pickles?

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

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

Best Vegetables for Quick Pickling

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

Try:

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

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

Ingredients You’ll Need

For the Quick Pickle Brine

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

Optional Flavor Boosters

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

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

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

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

Step 2: Fill the Jar

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

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

Vinegar
Water
Salt
Pickling spice

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

Step 4: Pour Over Vegetables

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

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

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

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

Dill Refrigerator Pickles

Add:

Fresh dill
Garlic cloves
Black peppercorns

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

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

Cauliflower
Carrots
Red onions
Bell peppers
Green beans

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

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

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

Can Quick Pickled Vegetables Support Gut Health?

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

1. They Help You Eat More Vegetables

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

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

2. Vinegar May Support Digestion

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

3. Herbs and Spices Offer Additional Benefits

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

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

4. Pair Them With Fermented Foods

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

Sauerkraut
Kimchi
Plain kefir
Unsweetened yogurt
Fermented pickles

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

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

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

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

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

Frequently Asked Questions

Can I make quick pickles without sugar?

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

What’s the best vinegar for quick pickling?

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

Can I pickle different vegetables together?

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

Do quick pickles need to be canned?

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

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

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

Are Quick Pickled Vegetables Probiotic?

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

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

Easy Sugar Free Quick Pickled Vegetables

How to Make Easy Sugar Free Quick Pickled Vegetables

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

Prep Time 10

Servings servings @ 1/2 cup drained vegetables

Calories 28kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

64 oz mason jar or two-32 ounce mason jars

Ingredients

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

Brine

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

Instructions

Wash and dry your vegetables thoroughly. Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.
Pack vegetables tightly into a clean glass jar or mason jar. Add any fresh herbs or spices you enjoy.
Add the brine ingredients into a medium saucepan and bring to a low simmer. Turn off heat and pour brine over vegetables in the jar. Allow to cool for about 30 minutes then seal with a cover and refrigerate.
For best flavor: The longer they sit, the more flavorful they become.
Red onions: 30 minutes to 1 hour
Cucumbers: 24 hours
Mixed vegetables: 24–48 hours
Quick pickled vegetables stay fresh for 2 to 4 weeks in the refrigerator.

Video

Notes

4 g net carbs per 1/2 cup drained vegetables

Here’s my video tutorial on Pinterest.

Nutrition

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

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Brenda Bennett — Mon, 04 May 2026 14:12:01 +0000

This Keto Sugar-Free Flan is dairy free, low carb and gluten free! Just 8 ingredients needed to make this fancy looking, tasty, perfect keto dessert for your keto diet! Just 3 net carbs per serving!

Is Regular Flan Keto Friendly?

My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.

But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!

This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.

Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.

Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!

Take the worry out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.

Is Creme Caramel the same thing as Flan?

Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.

Is Creme Brûlée the same thing as flan?

No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.

Sugar-Free Caramel Sauce

The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead.

My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!

How to Make Sugar-Free Flan

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

Main Ingredients

Eggs

Egg yolks

Canned coconut milk

Vanilla extract

Coconut liquid stevia or vanilla stevia

Caramel sauce

Monk Fruit Allulose Brown substitute or another brown sugar free sweetener of choice

Butter or use ghee or vegan butter for dairy free

Directions

Preheat oven to 325 degrees F.

In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.

In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.

Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.

Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.

Bake 1 hour or until a knife inserted near the center comes out clean.

Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Tools to Make Keto Coconut Flan

10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!

Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe.

Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath.

How to Swap Sugar Substitutes

There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.

Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.

Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.

Keto Dairy Free Coconut Flan

Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!

How to Store Low-Carb Flan

You can store leftover flan covered in the refrigerator for up to 5 days.

FAQs

Can I make this with whole milk instead of coconut cream?

Yes you can with the same amount as I used.

Can I use heavy cream instead of coconut milk?

Yes you can use the same amount of heavy cream as I used coconut milk.

Can I swap the coconut milk with unsweetened almond milk?

No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.

Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?

You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.

Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?

Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.

I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.

More Low-Carb Dessert Recipes

Keto Creme Brûlée

Keto Egg Custard

Slow Cooker Keto Maple Custard

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Sugar Free Keto Coconut Flan

Prep Time 10

Cook Time 1

Servings slices

Calories 207kcal

Ingredients

Custard

6 eggs
2 egg yolks
27 ounces canned coconut milk or 2 (13.5 ounce each) cans
2 tsp vanilla extract
2 tsp coconut liquid stevia or vanilla stevia

Caramel sauce

1/2 cup Monk Fruit Allulose Brown sweetener or another brown sugar free sweetener of choice
2 tbsp butter or use ghee or vegan butter for dairy free

Instructions

Preheat oven to 325 degrees F.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.
If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Video

Notes

3 g net carbs. This has 12 servings.

This recipe was first published in February 2014 and updated with video in May 2020.

Nutrition

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