Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Greek Salad

Goddess Green Salad

Cucumber Dill Salad

Avocado Tomato Salad

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

​Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Print

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

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

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

The Midlife Macro Method

My Midlife Macro Method is designed specifically for women in midlife who want a realistic, sustainable way to lose weight, preserve muscle, support hormones, and simplify healthy eating without feeling deprived.

Unlike traditional keto plans that rely heavily on high fat intake, my Midlife Macro Meal Plans focus on:

• Higher protein intake
• Moderate healthy fats
• Lower carbs
• Strategic maintenance days
• Real food meals
• Easy meal prep
• Sustainable fat loss

The goal is not perfection.

The goal is consistency with a way of eating that works for your changing body in midlife.

Why Midlife Women Often Need More Protein

One of the biggest nutritional shifts many women need in midlife is increasing protein intake.

As estrogen changes during perimenopause and menopause, many women experience:

• Increased belly fat
• Muscle loss
• More cravings
• Slower metabolism
• Reduced insulin sensitivity
• Low energy
• Difficulty maintaining weight loss

One of the most effective ways to support healthy body composition in midlife is prioritizing protein at every meal.

Protein helps support:

• Muscle preservation
• Satiety
• Blood sugar balance
• Healthy metabolism
• Hormone balance
• Strength training recovery
• Better appetite control

That’s why my Midlife Macro Meal Plans focus heavily on protein-forward meals that are still easy and enjoyable for real life.

What Makes My Midlife Macro Meal Plans Different?

My weekly meal plans are designed to help women stop overthinking food.

You do not need another restrictive diet. You need a simple structure you can actually maintain.

Each weekly plan includes:

• High protein recipes
• Balanced meals
• Easy leftovers
• Quick prep breakfasts
• Lower carb meals
• Family-friendly dinners
• Macros already calculated
• A realistic approach for busy women

The plans are also designed to reduce decision fatigue which is one of the biggest reasons women struggle to stay consistent.

When you already know what you’re eating, shopping becomes easier, prep becomes faster, and healthy eating feels much less overwhelming.

This Week’s Midlife Macro Meal Plan Recipes

This week’s meal plan is packed with easy, satisfying meals designed for busy women who want simple structure without spending hours in the kitchen.

Since this week includes Memorial Day weekend, I also included optional desserts and snacks you can strategically enjoy with your maintenance day.

Here are just some of the delicious recipes on this weeks plan:

Cottage Cheese Pancakes

These high-protein pancakes are one of my favorite breakfast options for midlife women because they help keep you full and satisfied for hours.

Instead of a carb-heavy breakfast that spikes blood sugar and leaves you hungry again quickly, starting the day with protein can help support:

• Better appetite control
• Stable energy
• Fewer cravings
• Improved blood sugar balance

These are featured on Days 1, 3 and 4 this week for easy meal prep and simplicity.

90 Second Banana Nut English Muffin

This quick microwave or oven cooked breakfast is perfect for busy mornings when you need something fast but still aligned with your goals.

It’s:

• High protein
• Lower carb
• Portion controlled
• Easy to prep
• Midlife Macro friendly

This easy banana nut english muffin helps prove healthy eating does not have to be complicated.

Steak Kabobs

These steak kabobs are an easy weeknight dinner that feels fun and satisfying while still supporting your goals.

Using protein-focused meals with vegetables instead of highly processed foods helps support:

• Insulin sensitivity
• Blood sugar stability
• Reduced cravings
• Long-term consistency

Taco Stuffed Zucchini Boats

This dinner is one of my favorite examples of how comfort food can still fit into a healthy midlife lifestyle.

These taco stuffed zucchini boats adds fiber and volume while the taco filling provides satisfying protein that helps keep hunger under control.

And using leftovers strategically for lunch later in the week helps reduce cooking time and simplify meal prep.

Why Strategic Maintenance Days Matter

One of the biggest differences inside my Midlife Macro Method is teaching women how to use a strategic maintenance day.

This is not a cheat day.

A maintenance day can help support:

• Hormonal balance
• Reduced cravings
• Better adherence
• Improved energy
• Metabolic support
• Long-term sustainability

This week’s optional Memorial Day desserts and snacks are designed to fit into that balanced approach without spiraling into an all-or-nothing mindset.

These keto desserts can still be enjoyed on this meal plan even when working on fat loss.

Low Carb Keto Patriotic Dessert Pizza

Keto Cake Pops

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to help women:

• Lose weight sustainably
• Preserve muscle mass
• Improve energy
• Simplify meal planning
• Reduce overwhelm
• Feel more in control around food
• Build consistency that lasts

This is not about chasing perfection.

It’s about learning how to eat in a way that supports your current body, hormones, metabolism, and lifestyle.

Ready to Simplify Healthy Eating?

If you’re tired of:

• Constant cravings
• Starting over every Monday
• Feeling confused about macros
• High-fat keto no longer working
• Spending too much time thinking about food
• Feeling stuck in midlife weight gain

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

The plans are sent every Thursday morning at 6 AM so you have time to grocery shop and prepare for the upcoming week.

Register by Wednesday at midnight Eastern and the new meal plan will be sent directly to your inbox Thursday morning.

The post Simple High Protein Midlife Macro Meal Plan for Women Over 40 appeared first on Sugar-Free Mom.

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:

• Lettuce wrap
• Keto hamburger bun
• Almond flour bun
• Chaffle
• Low carb tortillas

Other Burger Recipes you might like:

• Zucchini Burgers
• Salmon Burgers
• Pork Poblano Burgers

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:

• Fresh salad
• Roasted vegetables
• Air fryer zucchini fries
• Cabbage slaw
• Pickles
• Slice of tomato
• Avocado

 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

Print

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 minutes minutes

Cook Time 10 minutes minutes

Servings 2 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

Serving: 1chicken burger | Calories: 283kcal | Carbohydrates: 4g | Protein: 33g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 180mg | Sodium: 447mg | Potassium: 517mg | Fiber: 1g | Sugar: 1g | Vitamin A: 338IU | Vitamin C: 16mg | Calcium: 28mg | Iron: 2mg

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

Keto Ranch Chicken

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

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

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

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

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

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

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

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

Why Slow Cooker Meals Make Life Easier

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

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

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

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

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

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

What Makes This Creamy Asiago Chicken So Good

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

The combination of:

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

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

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

The best part?

It tastes indulgent while still being:

• low carb
• keto friendly
• high protein
• gluten free
• comforting and satisfying

Low Carb Comfort Food Without the Heavy Carbs

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

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

Nutrition Facts for one serving provides:

• 38 g protein
• 4.6 g total carbs
• 15.8 g fat

Making this an excellent option for:

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

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

Midlife Macros vs Classic Keto

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

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

• more protein
• moderate fat
• lower carbs
• balanced calories

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

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

This helps support:

• energy levels
• satiety
• muscle preservation
• blood sugar balance
• sustainable fat loss

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

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

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

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

• a rolling pin
• heavy pan
• wooden spoon

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

Use Freshly Grated Asiago Cheese

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

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

Don’t Skip the Cream Cheese

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

It also:

• adds richness
• balances flavors
• helps thicken the sauce naturally

Cook Low and Slow for Best Results

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

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

Easy Ways to Serve This Recipe

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

Here are some low carb serving ideas:

Low Carb Options

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

Family Friendly Options

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

• pasta
• rice
• mashed potatoes

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

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

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

Just note:

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

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

• additional chicken broth
• bone broth
• unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

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

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

Meal Prep and Storage Tips

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

Storage Tips

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

Reheating Tips

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

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Creamy Low Carb Keto Asiago Ranch Chicken

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

Prep Time 15 minutes minutes

Cook Time 3 hours hours 30 minutes minutes

Total Time 3 hours hours 45 minutes minutes

Servings 8 servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

Serving: 1serving | Calories: 322kcal | Carbohydrates: 4.6g | Protein: 38g | Fat: 15.8g | Saturated Fat: 8.6g | Cholesterol: 128mg | Sodium: 586mg | Fiber: 0.3g | Sugar: 0.8g

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

Midlife Macro Meal Plan Ideas for Weight Loss, Muscle Mass, and Hormone Balance

If you’re a midlife woman struggling with weight gain, belly fat, low energy levels, cravings, or feeling like your old way of eating no longer works, you are not alone.

One of the biggest shifts I’ve learned after years of following a classic keto approach is that many midlife women like myself, need a more balanced macro-balanced diet focused on lean protein, moderate fat, lower carbs, and real food to support hormone balance, insulin sensitivity, muscle mass, and overall health.

That’s exactly why I created my Midlife Macro Meal Plans.

These weekly meal plans are designed specifically for midlife women who want:

• Sustainable weight management
• Better blood sugar balance
• Improved energy levels
• Better protein intake
• Healthy weight loss goals
• Support for building muscle
• A realistic calorie deficit without feeling deprived
• A healthy diet built around nutrient-dense whole foods

Unlike many high-fat diets, my Midlife Macro Method focuses on prioritizing protein goals while keeping fats moderate and carbs lower to support midlife metabolism and hormonal balance.

Why Midlife Women Need a Different Approach

As estrogen changes during perimenopause and menopause, many women notice:

• Increased belly fat
• Reduced insulin sensitivity
• Muscle loss
• Slower metabolism
• More cravings
• Lower energy
• Difficulty staying in a calorie deficit
• Weight gain despite eating “healthy”

One common mistake is continuing to follow extremely high-fat diets without enough grams of protein to support muscle mass and metabolic health.

My Midlife Macro Method focuses on:

• Higher protein intake, about 30-50 g protein per meal
• Moderate fat, not low fat, about 50-70 g fat on deficit days
• Lower carb meals, not as low as keto 
• Meal planning for consistency
• Nutritional balance
• Portion sizes that support satiety
• Real food instead of processed “diet foods” or “keto” packaged foods

Protein becomes especially important in midlife because preserving muscle mass supports:

• Bone health
• Brain function
• Healthy weight management
• Immune system support
• Total daily energy expenditure
• Better blood sugar control
• Improved hormone balance

What Makes My Midlife Macro Meal Plans Different?

My weekly meal plans are not about perfection.

They are designed to help you:

• Enjoy favorite foods in healthier ways
• Stay consistent
• Hit your protein goals
• Reduce decision fatigue
• Simplify meal prep
• Support healthy eating long term

Each monthly meal plan includes recipes with balanced macronutrient intake using:

• Lean protein
• Healthy fats
• Dietary fiber
• Low carb vegetables
• Nutrient-dense whole foods

I also teach women how to use a strategic maintenance day instead of endless restriction. A maintenance day is not a cheat day.

It’s a powerful tool that helps support:

• Hormonal balance
• Better recovery
• Physical activity performance
• Reduced cravings
• Sustainable caloric intake
• Long-term consistency

Real Midlife Success Story from Pat

One of the ladies on our weekly meal plan subscription, Pat, recently shared an inspiring update.

After her husband received a difficult health diagnosis, stress and emotional eating caused her to gain 9 pounds.

Like many midlife women, she felt discouraged and overwhelmed.

But instead of giving up, she got back to meal planning, prioritizing protein intake, focusing on her calorie intake, and following the Midlife Macro Meal Plan again.

In just one week, she already lost 8 pounds and said she finally feels back in control again.

That’s the power of consistency and a realistic macro diet plan designed for real life.

This Week’s Midlife Macro Meal Plan Recipes

This week’s meal plans include some absolutely delicious meals that support healthy weight loss while helping you stay satisfied.

High Protein Baked Zucchini Egg Nests

These high-protein breakfast nests are perfect for meal prep and busy mornings.

They include:

• Eggs for high-quality animal proteins
• Zucchini for grams of fiber
• Olive oil for heart-healthy fats
• A satisfying low carb breakfast option

Starting your day with protein instead of processed carbohydrates can help support blood sugar balance and reduce cravings later in the day.

Sugar Free Cinnamon Roll Mug Muffin

This quick single-serve recipe is one of my favorite foods when I want something comforting while staying aligned with my Midlife Macro Method.

It’s:

• Low carb
• Dairy free
• Gluten free
• Portion controlled
• Higher in protein than traditional muffins

This is a perfect example of how healthy eating does not have to feel restrictive.

Strawberry Salsa Shrimp Lettuce Wraps

These refreshing lettuce wraps are packed with lean protein and fresh ingredients.

The strawberry salsa with bell peppers adds flavor, freshness, and dietary fiber without excessive carbs.

Meals like this help support:

• Insulin sensitivity
• Blood sugar balance
• Healthy calorie intake
• Hormone balance

Easy Low Carb Cheesy Pizza Chicken Bake

This family-friendly dinner uses chicken breast as the protein base and delivers comforting pizza flavor without the excess carbs.

One reason this recipe works so well for midlife women is because it combines:

• Lean protein
• Moderate fat
• Satisfying flavor
• Portion-friendly calories

This helps support a calorie deficit while still feeling satisfied.

Instant Pot Keto Beef Stew

Comfort food can absolutely fit into a healthy diet.

This beef stew includes:

• Protein-rich beef
• Nutrient-dense vegetables and leafy greens for gut health
• Healthy fats
• A satisfying meal for colder evenings

Meals rich in protein and fiber can help support healthy weight management and keep hunger stable longer.

Low Carb Cottage Cheese Hawaiian Sweet Rolls

One of the hardest parts of changing your food intake is feeling like you can never enjoy bread again.

These sweet rolls help provide:

• Extra grams of protein
• Lower carbs
• Better nutritional balance
• A satisfying addition to meals

I love helping women recreate favorite foods in ways that better support their specific goals.

Why Protein Intake Matters More in Midlife

One of the most powerful shifts women make inside my Midlife Macro Method is increasing protein intake.

Adequate grams of protein help support:

• Muscle mass
• Bone health
• Healthy metabolism
• Satiety
• Better body composition
• Strength training recovery
• Total calorie burn

Many midlife women simply are not eating enough protein throughout the day. Instead of focusing only on reducing food intake, I teach women to prioritize protein first.

This creates a much more sustainable approach to healthy weight loss.

The Midlife Macro Difference

My Midlife Macro Meal Plans are designed to simplify healthy eating while helping women:

• Lose weight sustainably
• Preserve muscle
• Improve hormone balance
• Support cardiovascular disease prevention
• Improve blood sugar control
• Feel more energized
• Reduce overwhelm around meal planning

This isn’t about chasing perfection.

It’s about building a realistic lifestyle using:

• Real food
• Macro-balanced meals
• Proper protein intake
• Moderate fat
• Lower carbs
• Strategic maintenance days
• Practical meal prep

Macronutrient Ratio: Midlife Macro Method vs. Classic Keto

One of the biggest differences between my Midlife Macro Method and a classic keto approach is the macronutrient ratio.

Traditional keto was originally designed as a very high-fat diet, often using:

• 70–80% fat
• Moderate protein
• Very low carbs

While many women initially lose weight on a classic keto approach, I’ve found that in midlife, especially during perimenopause and menopause, many women stop seeing results when fat intake stays too high and protein intake stays too low.

This is because midlife women are often dealing with:

• Hormonal balance changes
• Reduced muscle mass
• Slower midlife metabolism
• Lower total daily energy expenditure
• Increased insulin resistance
• More stubborn belly fat
• Increased hunger and cravings

My Midlife Macro Method uses a very different macro-balanced diet approach focused on:

• Higher protein intake
• Moderate fat
• Lower carbs
• Better nutritional balance
• Support for building muscle
• Sustainable caloric intake

Classic Keto Approach

A classic keto approach often looks like:

• 70–80% fat
• 15–20% protein
• 5–10% carbs

This can sometimes lead to:

• Not enough grams of protein
• Difficulty preserving muscle mass
• Excess calorie intake from fats
• Weight loss stalls in midlife women
• Increased hunger when protein is too low

Many women unknowingly add too much:

• Butter
• Heavy cream
• Cheese
• Fat bombs
• Oils
• High-fat snacks
• Keto packaged snacks and desserts 

Even healthy fats like olive oil, almond butter, fatty fish, and avocado can easily increase total calorie intake if protein is not prioritized first.

Midlife Macro Method Macronutrient Ratio

​My Midlife Macro Method focuses on a more balanced macronutrient intake designed specifically for midlife women. I was able to lose 14 pounds in two months naturally using this method.

Instead of focusing on unlimited fat, I teach women to prioritize:

• Protein first
• Moderate fat second
• Lower carbs for blood sugar support

A typical Midlife Macro Method day may look like:

• 120–150 grams of protein
• 50–70 grams fat
• 30–60 g carbs depending on goals and activity level

This approach supports:

• Muscle mass
• Strength training recovery
• Better satiety
• Healthy weight management
• Hormone balance
• Blood sugar stability
• Improved insulin sensitivity
• More sustainable fat loss

Moderate Fat vs. High-Fat Diets

I am not anti-fat.

Healthy fats absolutely matter for:

• Hormonal balance
• Brain health
• Heart health
• Nutrient absorption
• Satisfaction after meals

But many midlife women simply do better with moderate fat instead of very high-fat diets.

That’s why my meal plans focus on:

• Lean protein
• Moderate portions of healthy fats
• Lower carb vegetables
• Dietary fiber
• Nutrient-dense whole foods

This creates a much more sustainable and realistic approach for long-term healthy eating.

Ready to Join the Midlife Macro Meal Plan?

If you’re tired of:

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

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

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

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

The post Simple Midlife Macro Meal Plan for Fat Loss for Women appeared first on Sugar-Free Mom.

Dairy-Free Overnight “Oats” Without Oats

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

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

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

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

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

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

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

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

Instead, I use a combination of:

• Hemp seeds
• Chia seeds
• Ground flaxseed

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

Why So Many Women Are Going Dairy-Free

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

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

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

The Beauty of Overnight “Oats” (Without Oats)

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

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

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

A Great Way to Stay Consistent

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

When you have a healthy breakfast ready to go:

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

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

Dairy-Free + Protein Options Explained

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

Here’s how that works:

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

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

If tolerated, adding whey will:

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

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

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

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

Want More Easy, Midlife Macro Approved Breakfast Ideas?

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

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

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

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

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

You’ll get:

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

Easy Dairy Free Low Carb Strawberry Overnight Oats

Print

Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5 minutes minutes

Servings 2 servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

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

Optional

• 30 grams unflavored whey protein powder

US Customary – Metric

Instructions

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

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

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

Notes

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

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

Midlife Macro Approved

Nutrition

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

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

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

Print

Sugar Free Keto Coconut Flan

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 12 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

Serving: 1slice | Calories: 207kcal | Carbohydrates: 4g | Protein: 5g | Fat: 20g | Saturated Fat: 16g | Cholesterol: 119mg | Sodium: 59mg | Potassium: 201mg | Fiber: 1g | Sugar: 2g | Vitamin A: 221IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg

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

The Best Low Carb Nachos Without Tortilla Chips

Who says you need tortilla chips to enjoy nachos?

This easy low carb keto nacho recipe proves you can skip the chips entirely and still have a crunchy, cheesy, satisfying plate of nachos that fits perfectly into a low carb diet or keto lifestyle.

And honestly?

Nachos have never really been about the chips.

It’s always been about the ground beef (or turkey), melted cheddar cheese, sour cream, and all your favorite nacho toppings layered together into the perfect bite.

This keto nacho chips recipe—originally published in 2014—was truly ahead of its time. And now with the rise of midlife macro eating, it’s more relevant than ever. 

When I started to think about the Super Bowl coming up and game day comfort foods, it got me thinking that finger foods are where it’s at. No one wants to sit down at the table; instead they’d rather eat a party appetizer in front of the TV to watch the game.  

Making a healthier version of nachos has always been on my mind and the Super Bowl prompted my desire to bring you a waist conscious, but still yummy perfect snack that you’d be happy to share with friends who may not be on a keto diet or low carb diet.

Why These Chip-Free Keto Nachos Work for Midlife Fat Loss

If you’ve been following my Midlife Macro Method, you already know:

• We focus on high protein
• We keep fat moderate (not excessive like traditional keto)
• We reduce unnecessary carbs without sacrificing satisfaction

Traditional nachos made with regular tortilla chips?
They’re easy to overeat, low in protein, and loaded with processed carbs.

These chip-free nachos flip the script:

✔ High protein from ground meat
✔ Lower carbs using fresh veggies instead of chips
✔ Controlled fats with balanced cheese portions
✔ Packed with fiber to keep you full

This makes them midlife macro approved and perfect for fat loss without feeling deprived.

The Best Low Carb Nacho “Chips” (No Chips Needed!)

Instead of keto tortilla chips or store-bought options, this recipe uses fresh vegetables as the base.

My favorite low carb chip swaps:

• Bell peppers (red, yellow, green) – sturdy and slightly sweet
• Zucchini slices – mild and easy to layer
• Fennel – surprisingly the BEST natural scooper
• Celery sticks – great crunch if you don’t like fennel
• Jicama slices or jicama fries – extra crunch option
• Low carb tortillas (cut and baked) – if you want a more traditional feel
• Bag of pork rinds – for a crunchy keto snack version

Pro tip: If you want softer “chips,” lightly roast or blanch your veggies on a baking sheet with parchment paper before adding toppings.

Helpful Tips for the Best Keto Nachos

I enjoyed the crunch of the fresh cut veggies with all the nacho toppings over them. My hubby is less of a fan of the crunch from raw veggies and would have preferred if I had blanched them a  bit or even baked them.

 The one issue with precooking the veggies is that you don’t want to over cook them and end up with veggies you can’t pick up and eat with your fingers.

But if that’s something you don’t care about and would rather eat these with a fork and knife then simply steam them untill tender or blanch them in boiling salted water for a few minutes. Then layer the filling as the recipe suggests.

• Using pre-shredded cheese-be cautious – it contains anti-caking agents; fresh shredded melts better
• Don’t overload with toppings or veggies will get soggy
• Use a pizza cutter to portion easily if layered thick
• Serve immediately—these are best fresh
• Store leftovers in an airtight container and reheat in air fryer
• When I first tried this recipe back in 2014, my children were little and wouldn’t eat the veggie nachos, so I wanted to make sure to have enough filling so that they could have tacos instead.
• If you would like left over filling like the bowl you see in the picture to use as tacos or just to have extra filling for another day,  uses 1.5 pounds of ground turkey. Double the amount of each taco seasoning as well.
• Nutrition Info is without additional toppings.

Flavor Variations & Swaps

Protein Options:

• Ground beef for richer flavor
• Ground turkey for leaner macros
• Shredded chicken for a quick shortcut

Dairy-Free Option:

• Skip cheese and use dairy-free alternatives
• Add guacamole + salsa for flavor boost

Spice It Up:

• Add chipotle chili powder
• Use hot salsa
• Top with green chilies

Higher Protein Upgrade:

• Add extra lean meat
• Mix in collagen peptides (unflavored) to meat mixture
• Serve with a side of high-protein dip

Are These Better Than Traditional Nachos?

Let’s be honest…

Traditional nachos:

• High in refined carbs
• Easy to overeat
• Low in protein

These low carb nachos:

• Keep you satisfied longer
• Support fat loss goals
• Still feel like comfort food

That’s a win.

Air Fryer Method (Quick + Crispy)

1. Layer veggies and meat mixture in air fryer basket.
2. Top with cheese.
3. Cook at medium-high heat (375°F) for 5–7 minutes.
4. Add toppings and enjoy!

Easy Homemade Low Carb Keto Nachos

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Easy Low Carb Keto Nachos

This recipe proves something I teach all the time: You don’t need to give up your favorite foods to lose weight.You just need a better strategy.And this is exactly what the Midlife Macro Method is about. Food does not control you. You make it work for you.

Course Appetizer

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 131kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 3/4 pound ground turkey
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic salt
• ½ teaspoon pepper
• 1 teaspoons chili powder
• 1 cup salsa mild or medium
• 2 cups bell peppers sliced
• 1 cup fennel bulb outer layer removed, sliced in half
• ½ cup zucchini sliced
• 1 cup cheddar cheese shredded
• Optional Toppings jalapeño, green chilies, sour cream, avocado, bacon

Instructions

• Cook ground turkey over medium high heat until browned.
• Add seasonings. Stir to combine.
• Add salsa and cook until warmed through. Set aside.
• Place fresh cut veggies onto a serving platter that can be baked or microwaved. Top veggies with meat mixture.
• Sprinkle shredded cheese over all.
• Bake for 15 minutes at 350 degrees or until cheese is melted or microwave for 5 minutes.
• Add optional favorite toppings and enjoy!

Notes

4 g net carbs per serving. This entire recipe makes 8 servings so just divide your plate you are serving nachos on into 8 sections and enjoy!

This recipe was first published in 2014. Original recipe used 1/2 cup black beans. 

Nutrition

Serving: 1serving | Calories: 131kcal | Carbohydrates: 6g | Protein: 14g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 38mg | Sodium: 485mg | Potassium: 375mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1642IU | Vitamin C: 51mg | Calcium: 122mg | Iron: 1mg

The post Easy Homemade Chip Free Low Carb Keto Nachos Recipe appeared first on Sugar-Free Mom.

Why You’ll Love This Keto Chocolate Cake

This recipe is designed to be easy enough for a first time keto baker, but impressive enough to serve guests.

• Made in a sheet pan for simple baking and easy portion control
• Uses low carb ingredients like almond flour and coconut flour
• Naturally gluten-free and sugar-free
• Rich, moist chocolate cake texture (no dry keto cake here)
• Perfect for birthdays, holidays, or just satisfying a sweet tooth
• Only 3g net carbs per serving

The combination of sour cream and almond milk creates a tender crumb while keeping the cake from becoming too heavy, a common issue with keto cakes.

Made with simple pantry ingredients like almond flour, coconut flour, unsweetened cocoa powder, and sour cream, this cake creates the perfect balance of deep chocolate flavor and fluffy texture. It’s topped with a creamy keto chocolate frosting that takes it to the next level.

If you’ve ever struggled to find the best keto chocolate cake recipe that doesn’t taste dry or dense-this is it.

TRUFFLE CAKE

To make a chocolate truffle cake, you use the same ingredients you would use to make a chocolate truffle; chocolate, cream and butter. Simply change out the proportions used to make truffles for a larger, more substantial cake that serves 16.

Add a creamy, delicious chocolate frosting to cover and you’ve got a decadent dessert to share with family and friends! 

Minimal effort and absolutely gorgeous to share with everyone! Just a small piece is all you need of this luscious, rich, keto chocolate truffle cake!

What Makes This a “Truffle Cake”?

A traditional chocolate truffle is made from chocolate, cream, and butter. This recipe takes those same rich, indulgent flavors and transforms them into a soft, moist chocolate cake.

Instead of a dense ganache, you get:

• A light but rich sponge cake
• A creamy keto chocolate cream cheese frosting
• A dessert that feels indulgent without being overly heavy

It’s the perfect balance between a flourless chocolate cake recipe and a classic chocolate cake-without the need for regular flour or real sugar.

Key Ingredients for the Best Results

Understanding your ingredients will help you get the best texture and flavor every time.

Dry Ingredients

• Almond flour – Provides structure and keeps the cake moist
• Coconut flour – Absorbs moisture and prevents a soggy texture (a little goes a long way!)
• Unsweetened cocoa powder – Adds deep chocolate flavor
• Baking powder & baking soda – Help create a light, fluffy cake
• Pinch of salt – Enhances the chocolate flavor

Wet Ingredients

• Eggs (separated) – Whipped egg whites give lift and fluffiness
• Sour cream – Adds moisture and richness
• Almond milk – Keeps the batter smooth without extra carbs
• Butter or coconut oil – Adds fat and flavor
• Vanilla extract – Enhances sweetness without sugar

Sweetener

• Use a low carb sugar substitute like monk fruit blends
• Adjust sweetness to your preference (especially if you have a strong sweet tooth)

How to Make a Keto Sheet Pan Chocolate Cake

This method ensures best texture and consistent results.

Step-by-Step Overview

1. Preheat oven and line your cake pan with parchment paper
2. Cream egg yolks and sweetener until lighter in color
3. Add wet ingredients:
   • melted butter
   • almond milk
   • vanilla extract
   • sour cream
4. In a separate bowl, mix all dry ingredients
5. In a clean bowl, whip egg whites until fluffy
6. Combine wet and dry ingredients
7. Gently fold in egg whites (do not overmix)
8. Spread evenly into your sheet pan
9. Bake until center of the cake is set and a toothpick comes out mostly clean

Pro Tip: Don’t overbake. Keto cakes firm up as they cool, so pulling it out slightly early keeps it moist.

HOW TO SWAP KETO SWEETENERS

Swapping sweeteners in my recipes is not hard at all today. I’ve made it even easier with my new sweetener conversion chart! I’ve been creating sugar free recipes for the last 15 years using many different sweeteners.

My conversion chart is written from my vast experience with experimenting with all these sweeteners.

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

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

Keto Chocolate Frosting

This keto chocolate cream cheese frosting is smooth, creamy, and perfectly balanced.

• Heavy cream creates a light whipped texture
• Mascarpone or cream cheese adds richness
• Cocoa powder deepens the chocolate flavor
• Powdered sweetener keeps it smooth

Spread evenly over the cooled cake for a classic sheet pan dessert look.

Helpful Tips for Best Texture

Getting the perfect keto cake texture can be tricky—here’s how to avoid common mistakes:

• Use room temperature ingredients for better mixing
• Don’t skip whipping egg whites if you want a lighter cake
• Avoid overmixing after adding egg whites
• Measure coconut flour carefully (too much = dry cake)
• Let cake fully cool before frosting

Easy Ingredient Swaps

This recipe is flexible and works well with substitutions.

Dairy-Free Option

• Replace butter with coconut oil
• Swap sour cream with coconut yogurt
• Use canned coconut milk instead of heavy cream in frosting

Nut-Free Option

• Replace almond flour with sunflower seed flour (note: may change color slightly)

Sweetener Swaps

• Monk fruit
• Allulose blends

Baking Tips for Sheet Pan Cakes

• Smaller pans create thicker, more cake-like slices
• Use parchment paper for easy removal
• Spread batter evenly for consistent baking time
• A half sheet pan will create a thinner cake and bake faster

Storage and Freezing

• Store in an airtight container in the fridge for up to 3 days
• Freeze slices individually for up to 2 months
• Let thaw at room temperature or overnight in the fridge

This cake actually tastes even better the next day as flavors deepen.

If you’ve tried other keto cakes that turned out dry, dense, or disappointing, this recipe is a game changer. The combination of almond flour,  a little coconut flour, sour cream, and cocoa powder creates a truly satisfying moist chocolate cake that rivals any traditional version.

This is one of those recipes that proves you don’t need regular flour or real sugar to make something absolutely delicious.

And the best part? It’s simple enough to make anytime, even if it’s your first time baking a keto cake.

EASY SHEET PAN KETO CHOCOLATE TRUFFLE CAKE

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Easy Sheet Pan Chocolate Truffle Cake

All the flavor of one epic keto chocolate cake, simplified into an easy sheet pan version. Using sour cream adds a nice fluffiness to the sponge cake and a mild sharpness that complements the rich cacao. This Easy Chocolate Mascarpone Sheet Pan Truffle Cake is topped with a chocolate mascarpone cream icing that is super creamy and lush.

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Servings 16 servings

Calories 195kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Cake

• 4 large eggs separated
• 2/3 cup Monk Fruit Allulose sweetener or low-carb sweetener of choice (2/3-3/4 cup to taste )
• 3.5 tablespoons butter melted (or 50g) or coconut oil
• 5 tablespoons unsweetened almond milk
• 1 teaspoon vanilla extract
• 3 tablespoons sour cream or coconut yogurt
• 3 tablespoons coconut flour
• 1/2 cup unsweetened cocoa powder or cacao
• 1.25 cups almond flour (or 125g) or sunflower seed flour
• 1.5 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt

Frosting

• 3/4 cup heavy cream or canned coconut milk
• 3/4 cup mascarpone cheese or cream cheese or vegan cream cheese
• 1/4 cup unsweetened cocoa powder or cacao
• 1/3 cup Monk fruit Allulose confectioners sweetener or low-carb sweetener of choice (or to taste)
• 1/2 teaspoon vanilla extract

Instructions

• Preheat the oven to 350F / 180C / 160 fan. Line a 9" x 6.5" x 1.5" inch pan or (21 x 17.5 x 4cm) baking tray with parchment paper.
• Add the egg yolks and low-carb sweetener to a mixing bowl. Cream together using an electric whisk for about 2 minutes until paler in color. Add the butter, almond milk, vanilla and sour cream and whisk again until combined.
• In a clean mixing bowl, whisk the egg whites until fluffy. (Note: make sure your whisk paddles are clean.)
• In a third mixing bowl, mix the dry ingredients together. Add the egg butter mix and quickly whisk or stir to combine. Gently whisk through the egg whites. Don’t over whisk or the egg whites will deflate resulting in a heavier cake.
• Place cake batter on the sheet pan and place in the oven and bake 30- 35 mins until you can insert and remove a skewer without many crumbs sticking. Don’t over bake as this cake will firm up as it cools.
• Allow to fully cool.
• [For Meal Plan Members Only]: please make sure your serving size setting is set for 16 to ensure proper baking time.
• To make the frosting, place the cream in a clean large mixing bowl and whisk using a hand mixer until almost thick. Just under when it starts to stiffen. Stir through rest of ingredients using a spatula until smooth. Taste and adjust the sweetness to taste.
• Add the mascarpone frosting to the chocolate sheet pan cake using a palate knife or spatula and cut into 16 squares. Option to dust with a little grated dark chocolate if you like.
• Storage: Airtight container in the fridge for up to 3 days or freezer for 2 months.

Notes

3 g net carbs. 

Nutritional Information includes frosting.

This recipe was first published in April 2021.

Nutrition

Serving: 1slice | Calories: 195kcal | Carbohydrates: 6g | Protein: 4g | Fat: 18g | Saturated Fat: 8g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 155mg | Potassium: 60mg | Fiber: 3g | Sugar: 1g | Vitamin A: 306IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 1mg

The post Sugar Free Low Carb Keto Sheet Pan Chocolate Cake appeared first on Sugar-Free Mom.

WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH

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

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

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

HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)

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

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

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

OVEN METHOD (RECOMMENDED)

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

SLICE your whole squash from stem to tail, lengthwise.

DRIZZLE olive oil over each half and rub evenly.

SPRINKLE with sea salt.

FLIP cut side down onto the baking dish.

BAKE:

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

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

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

HOW TO MAKE CREAMY KETO ALFREDO SAUCE

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

Tips for Perfect Alfredo Sauce:

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

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

CAN I ADD CHICKEN OR OTHER PROTEIN?

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

Best protein options:

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

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

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

SPAGHETTI SQUASH BOATS OPTION

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

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

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

IS SPAGHETTI SQUASH KETO? 

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

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

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

Spaghetti Squash Nutrition      

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

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

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

Other zucchini noodle recipes you might like:

• Caprese Zucchini Noodle Salad
• Pesto Zucchini Noodles
• Zucchini Cannelloni

LOW CARB SWAPS & VARIATIONS

This recipe is incredibly flexible:

Dairy-Free Option

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

Lower Fat Version

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

Vegetable Swaps

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

OTHER WAYS TO COOK SPAGHETTI SQUASH

If you want a different way:

Instant Pot Method

Great for saving time!

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

Microwave Method

Fastest option:

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

Skillet Finish (Highly Recommended)

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

LOW CARB ALFREDO SPAGHETTI SQUASH

Print

Alfredo Spaghetti Squash

Prep Time 1 minute minute

Cook Time 15 minutes minutes

Total Time 16 minutes minutes

Servings 8 @ 2.6 ounces

Calories 319kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

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

Alfredo Sauce

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

Optional toppings:

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

Instructions

• Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds.

  Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
• Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove "spaghetti" to a bowl.

  Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.

Alfredo Sauce

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

Assembly

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

Notes

4 g net carbs per serving. 

This post was first published in 2021.

Nutrition

Serving: 1serving | Calories: 319kcal | Carbohydrates: 5g | Protein: 3g | Fat: 30g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 44mg | Sodium: 315mg | Potassium: 71mg | Fiber: 1g | Sugar: 2g | Vitamin A: 329IU | Vitamin C: 1mg | Calcium: 102mg | Iron: 0.3mg

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

Low Carb Sponge Cake

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

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

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

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

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

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

From Failed Angel Food to Perfect Cake

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

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

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

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

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

Why This Keto Sponge Cake Recipe Works

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

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

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

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

Texture, Storage & Next Day Results

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

Guess what? It tasted even better the next day.

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

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

Tips for Success (Don’t Skip These!)

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

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

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

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

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

Ingredient Notes & Easy Swaps

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

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

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

Serving Ideas

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

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

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

Tools to Make Keto Sponge Cake

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

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

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

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

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

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

Sugar-Free Keto Low Carb Sponge Cake

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Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 0.9g

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

Nutrition

Serving: 1slice | Calories: 107kcal | Carbohydrates: 1.9g | Protein: 7.3g | Fat: 7.1g | Saturated Fat: 2.9g | Cholesterol: 145mg | Sodium: 133mg | Fiber: 1g

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

Low Carb Coconut Macaroons

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

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

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

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

WHAT MAKES THESE KETO MACAROONS SPECIAL

These sugar-free macaroons are:

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

Each cookie has:

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

Macaroons versus Macarons

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

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

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

Coconut Butter vs Coconut Oil (Do Not Swap!)

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

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

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

Why coconut butter is essential in this recipe:

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

What happens if you use coconut oil instead:

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

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

Tip:

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

TIPS FOR PERFECT CHEWY COCONUT MACAROONS

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

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

SCOOPING TIP (THIS HELPS A LOT)

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

For best results:

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

This ensures your keto macaroons hold their classic mound shape.

BEST TYPE OF COCONUT TO USE

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

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

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

CHOCOLATE DRIZZLE OPTIONS

You can keep these macaroons simple or dress them up!

Try:

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

Optional toppings:

• Toasted coconut flakes
• Drizzle + dip bottoms

SWEETENER SWAPS

If you don’t have coconut liquid stevia:

You can use another sweetener of choice like:

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

Liquid sweeteners help keep these soft and chewy.

OPTIONAL VARIATIONS

Want to switch things up?

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

STORAGE TIPS

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

More Low Carb Recipes you might like:

• Keto Pumpkin Macaroons
• Keto Thumbprint Cookies
• Keto Peanut Butter Blossom Cookies

Keto Coconut Macaroons

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Sugar Free Dairy Free Low Carb Keto Coconut Macaroons

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

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 15 cookies

Calories 136kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

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

Instructions

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

Video

Notes

Net Carbs: 2 g

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

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

Nutrition

Serving: 1cookie | Calories: 136kcal | Carbohydrates: 5g | Protein: 2g | Fat: 13g | Saturated Fat: 11g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 59mg | Potassium: 101mg | Fiber: 3g | Sugar: 2g | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 1mg

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

Keto Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Low Carb Clafoutis is made in a blender to make it super simple and quick to make.

It’s so comforting, creamy and bursting with fresh berries. At just 3 grams of net carbs per serving it’s a comforting keto sweet treat that won’t send your blood sugar levels soaring! Perfect for those on a ketogenic diet!

WHAT IS A CLAFOUTIS?

Clafoutis is a baked traditional French dessert that is very simple to make and is elegant to serve to guests any night of the week. It’s a cross between a custard and a flan.

Traditional clafoutis uses regular flour and fresh cherries as the fruit, but other fresh fruit, like fresh raspberries, wild blueberries, fresh blackberries and even peaches would work nicely. 

The flan-like batter is essentially made with eggs and heavy cream and could be enjoyed for breakfast or dessert. It whips up so easily in the blender and then you just pour batter into your shallow dish to bake, you will wonder why you’ve never attempted this fantastic recipe before!

DO YOU EAT CLAFOUTIS COLD? 

You can eat this sugar free clafoutis cold topped with some delicious keto yogurt or sugar free whipped cream and more berries if you like. Typically it is a dessert that is served lukewarm.

You could make this ahead of guests coming over and leave out of the oven on the counter for about 15-20 minutes to cool slightly.

My preference is cold since that’s how I enjoy custard type desserts. This keto clafoutis will firm up a bit once refrigerated. I say serve it the way you want, warm or cold, it’s absolutely delicious either way!

LOW CARB FRUIT OPTIONS FOR CLAFOUTIS

While raspberries are one of the best keto-friendly fruits, you can easily customize this recipe with other low carb fruits:

• Blackberries
• Strawberries (sliced)
• Blueberries (in moderation)
• Chopped peaches (for a slightly higher carb option)

Keeping fruit portions moderate helps maintain the low carb and keto-friendly macros, especially if you’re following a ketogenic or midlife macro approach.

HOW TO MAKE CLAFOUTIS

You can whip this dessert up in no time at all. Just 5 minutes to prep and 25 to bake!

• Start by preheating the oven to 375 degrees F.
• Grease a 9-inch gratin dish or a 10-inch flan dish or ceramic pie dish with butter.
• Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
• Scatter fruit, about half  of the raspberries into the pie plate. Pour the batter over the berries and then top with the rest of the berries pressing them into the batter.
• Bake for about 25 minutes until almost set, but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
• Serve with a dusting of powdered sweetener and/or  serve with sugar free whipped cream, Greek yogurt or coconut yogurt.

TIPS FOR THE BEST KETO RASPBERRY CLAFOUTIS

To make sure your sugar free clafoutis turns out perfectly every time, here are a few simple tips:

• Use fresh or frozen raspberries: Fresh raspberries hold their shape best, but frozen can work—just don’t thaw them first or they may release too much moisture.
• Don’t over blend the batter: Over blending can incorporate too much air and affect the custard texture.
• Watch the center: The key to a perfect clafoutis is removing it when the center still has a slight jiggle. It will continue to set as it cools.
• Use a shallow dish: A wide, shallow baking dish helps the custard cook evenly and gives you that classic clafoutis texture.
• Let it rest before serving: Even if you prefer it warm, letting it sit for 10–15 minutes helps it firm up and slice more cleanly.

TOOLS NEEDED TO MAKE KETO CLAFOUTIS

Just two kitchen gadgets needed for this easy comforting keto treat!

1. Ceramic 10 inch pie dish A ceramic custard or flan pie dish or tart pan will hold its heat better than a metal pan. You could also use a glass pie dish or even a cast iron skillet though I have not tested this recipe using either so the baking time might vary. 
2. High powered blender will get the job done well and quickly. 

WHAT IS THE TEXTURE OF A CLAFOUTIS? 

The texture if this sugar free clafoutis is a cross between a custard and a flan. If you refrigerate it rather then eat it lukewarm, it will become firmer and more flan like. If you eat it warm right out of the oven, it will be more custard like.

If you like a soft center, do not over bake and take it out of the oven when the center is still jiggly. If you want a firmer texture, bake an additional 5 minutes and allow to cool then refrigerate for a couple of hours or overnight. 

SWAPS AND SUBSTITUTIONS

This easy keto clafoutis is very versatile and can be adapted based on what you have on hand:

• Dairy-Free Option: Use full-fat canned coconut milk instead of heavy cream and coconut oil instead of butter.
• Nut-Free Option: Swap almond flour for coconut flour (as listed in the recipe), but note coconut flour absorbs more liquid use only 1/4 cup.
• Sweetener Options: Monk fruit allulose blend gives the best texture, but you can use powdered erythritol or allulose alone.
• Flavor Variations: Add almond extract instead of vanilla, or a pinch of cinnamon for a warm flavor twist.

Can I make this ahead of time?

Yes! This clafoutis is perfect for making ahead. Store in the fridge and serve cold or gently reheat.

Why is my clafoutis watery?

Too much moisture from fruit (especially frozen) or underbaking can cause this. Make sure to bake until just set and avoid thawed frozen fruit.

Can I freeze clafoutis?

Freezing is not recommended as it changes the custard texture.

HOW TO STORE CLAFOUTIS

If you do have any left overs, which is highly unlikely, but if you do, you will need to cover the pie pan with parchment or plastic wrap and refrigerate.

It can be stored in the refrigerator for up to 3 days. I do not recommend freezing this. You can reheat in a 300 degree F oven until warm.

This delicious, now keto, baked French dessert is a great recipe for curbing your sweet tooth!

EASY SUGAR FREE KETO CLAFOUTIS 

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Easy Keto Blender Raspberry Clafoutis

The ultimate spring meets summer dessert! This Easy Keto Raspberry Clafoutis is made in a blender to make it super simple and quick to make.

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Servings 6 serving

Calories 315kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 teaspoon butter to grease pan or coconut oil
• 1 cup raspberries fresh (or 150g)

Batter

• 3 large eggs
• 7 ounces heavy cream (or 200ml) or canned coconut milk
• 4 tablespoons butter melted or coconut oil
• 3/4 cup almond flour (or 75g) or 1/4 cup coconut flour
• 1/4 teaspoon xanthan gum
• 5 tablespoons Monk Fruit Allulose confectioners (or powdered allulose) (or 50g)
• 3/4 teaspoon baking powder
• 1 tsp vanilla extract
• 1 tsp lemon zest optional

Instructions

• Preheat the oven to 375F / 190C /170 fan.
• Grease a 24 cm flan dish or a 10 inch diameter pie dish with butter.
• Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
• Spread 2/3 of the raspberries on the base. Pour over the batter and then top with the rest of the berries pressing them into the batter.
• Bake for about 25 minutes until almost set but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
• Option to dust on powdered sweetener and serve with whipped cream, Greek yogurt or coconut yogurt.
• Storage: In the fridge for up to 3 days.

Video

Notes

 3 g Net Carbs

This recipe was first published in June 2021.

Nutrition

Serving: 1serving | Calories: 315kcal | Carbohydrates: 6g | Protein: 6g | Fat: 29g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 115mg | Sodium: 112mg | Potassium: 118mg | Fiber: 3g | Sugar: 1g | Vitamin A: 396IU | Vitamin C: 5mg | Calcium: 73mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Raspberry Clafoutis appeared first on Sugar-Free Mom.

Keto Lemon Cheesecake Bars

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

These bars are:

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

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

The Perfect Low-Carb Lemon Dessert

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

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

The combination of:

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

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

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

Why This Updated Recipe Works Better

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

1. No Gritty Texture

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

2. Improved Lemon Flavor

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

3. Better Structure with Gelatin

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

4. Updated Mixing Method

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

Helpful Swaps & Variations

Sweetener Options

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

Dairy-Free Option

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

Nut-Free & Allergy Friendly

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

Texture Tips for Success

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

Can I use bottled lemon juice?

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

Why is my cheesecake not setting?

This usually happens if:

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

Can I freeze these?

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

Can I make this in advance?

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

More Lemon Desserts You’ll Love

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

• High protein lemon pudding
• Lemon tiramisu-style dessert
• Lemon curd parfaits

Storage Tips

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

Other NO BAKE Recipes You Might Enjoy:

• Coconut Cream Lime Cheesecake
• Mini Citrus Cheesecake Bites
• Peanut Butter Cheesecake Mousse Pie
• Frozen Strawberry Cheesecake Pie

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Sugar Free No Bake Lemon Cheesecake Bars

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

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 18 bars

Calories 253kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust

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

Cheesecake

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

Instructions

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

Video

Notes

4 g net carbs

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

Nutrition

Serving: 1bar | Calories: 253kcal | Carbohydrates: 7g | Protein: 3g | Fat: 24g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 39mg | Sodium: 198mg | Potassium: 87mg | Fiber: 3g | Sugar: 2g | Vitamin A: 497IU | Vitamin C: 4mg | Calcium: 29mg | Iron: 0.3mg

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

Keto Cheddar Sausage Stuffed Bagels

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

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

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

Why These Low Carb Bagels Work

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

These bagel bites check all the boxes:

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

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

Perfect for Meal Prep and Busy Weeks

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

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

These cheddar sausage stuffed bagels are ideal for:

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

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

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

Ingredients for Cheddar Sausage Stuffed Bagels

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

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

Easy Swaps and Variations

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

Protein swaps:

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

Dairy-free option:

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

Flavor variations:

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

Midlife Macro Tips for This Recipe

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

Here’s how to use it effectively:

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

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

Air Fryer Option

Yes, you can make these in the air fryer.

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

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

Storage and Reheating

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

These reheat beautifully and keep their texture.

New Here?

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

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

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

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

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

If you’re ready for more support:

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

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

Low Carb Keto Cheddar Sausage Stuffed Bagels

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Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 12

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 1.9 g

Midlife Macro Approved! 

This recipe was first published in Jan 2016.

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 4.7g | Protein: 18.2g | Fat: 11.5g | Saturated Fat: 4.3g | Cholesterol: 215mg | Sodium: 464mg | Fiber: 2.8g | Sugar: 0.8g

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