EASY KETO INSTANT POT CHICKEN CARNITAS (CRISPY & FULL OF BIG FLAVORS)

This easy keto carnitas recipe gives you all the big flavors of traditional Mexican carnitas, but made with shredded chicken instead of pork shoulder and ready in a fraction of the time using your top pressure cooker.

While traditional Mexican carnitas are often made with pork butt or pork shoulder and slow cooked for hours in a slow cooker, this chicken version gives you the same crispy carnitas texture in under an hour.

It’s the perfect recipe for any night of the week when time is short but you still want a flavorful Mexican dish the whole family will love.

If you’re looking for:

• Keto carnitas
• Crispy chicken carnitas
• Instant Pot recipes for busy weeknights
• A versatile Mexican recipe
• Or an easy burrito bowl base

This one checks every box.

WHY THIS CHICKEN CARNITAS RECIPE WORKS

The combination of lime juice, fresh juice from citrus, cumin, oregano, black pepper, kosher salt, garlic, onion, bay leaves and olive oil creates that signature carnitas flavor.

The pressure cooking process keeps the boneless skinless chicken thighs (or whole chicken as written) incredibly tender. Then, broiling transforms the shredded chicken into those irresistible crispy bits that make carnitas recipes so special.

The result?

Juicy meat with crispy edges — just like traditional carnitas, but lighter and higher in protein.

INSTANT POT OR OVEN METHOD

This recipe includes both a pressure cooker version and an oven method.

If you don’t have an Instant Pot, you can use the oven method and still get amazing results. It simply takes longer than the top pressure cooker approach.

You could even adapt this for a slow cooker if needed — just allow several hours for the chicken to become tender enough to shred easily.

Typically you may see pork carnitas recipes more often than chicken and while pork is delicious it does take a very long time to cook.

I actually have a fabulous pork carnitas recipe in my cookbook, Naturally Keto! Regardless if your a pork fan,  I can guarantee you will love this chicken carnitas recipe just as much as you would enjoy pork! Trust me, make this for the family and you will be loved by all!

TIPS FOR THE BEST CRISPY CARNITAS

1. Use a Slotted Spoon

Transfer the shredded chicken to a baking sheet using a slotted spoon. This prevents too much extra liquid from soaking the meat before broiling.

2. Don’t Toss the Cooking Liquid

The cooking liquid is packed with flavor. Save it! If the meat looks dry after broiling, drizzle a little extra liquid back over the top.

You can also:

• Stir it into Mexican cauliflower rice
• Use it in soups
• Freeze it with leftovers in a freezer bag

3. Spread It Out for Crispiness

Spread the shredded chicken in an even layer so the broiler creates crispy bits instead of steaming the meat.

KETO INSTANT POT RECIPES

The instant pot is a wonderful addition to your low carb kitchen. It can cut typical cooking time  by half for most recipes making it the perfect way to enjoy a wonderful home cooked meal on a busy weeknight.

This keto chicken carnitas recipe is made for those nights when time is short. You can get this on the table in under an hour! 

Other keto instant pot recipes you might like:

• Instant Pot Barbacoa Beef
• Instant Pot Corned Beef and Cabbage
• Instant Pot Italian Sausage Pepper Soup
• Instant Pot Cheesecake

SERVING IDEAS (LOW CARB & FAMILY FRIENDLY)

This Mexican dish is incredibly versatile. Serve your keto carnitas:

• In lettuce wraps
• In a burrito bowl over mexican cauliflower rice
• In tacos with your favorite low carb tortillas
• Topped with salsa verde
• With fresh cilantro and red onion
• With sour cream or queso fresco
• Stuffed into enchiladas or my cauliflower antipasto salad
• On top of nachos
• Inside stuffed peppers

You can keep it simple for yourself or build a full burrito bowl for the whole family.

WHY CHOOSE CHICKEN OVER PORK?

While pork shoulder and pork butt make amazing traditional Mexican carnitas, chicken offers:

• Faster cooking time
• Higher protein per serving
• Easier portion control
• Lower fat for midlife macro balance

You still get all the big flavors — just in a lighter, quicker version.

EASY SWAPS & ADDITIONS

Want to customize it? Here are some simple options:

Add fresh cilantro at the end for brightness.

Swap boneless skinless chicken thighs for chicken breast for a leaner option.

Add serrano pepper for extra heat.

Use orange juice in combination with lime juice for a more traditional carnitas flavor (adds carbs, so adjust if strict keto).

Stir in salsa verde before broiling for added flavor.

MEAL PREP & STORAGE

This chicken carnitas recipe is perfect for meal prep.

Store leftovers in an airtight container up to 4 days.

To freeze:

Place shredded chicken with a bit of cooking liquid into a freezer bag. Lay flat and freeze for easy storage.

Reheat in a skillet with a little olive oil to bring back those crispy carnitas edges.

WHY THIS RECIPE FITS MY MIDLIFE MACRO™ APPROACH

If you’ve been around here for a while, you know I don’t just create keto recipes anymore — I focus on moderate fat, higher protein, sustainable low carb for women in midlife.

And this chicken carnitas recipe is a perfect example of that balance.

Traditional carnitas made with pork shoulder or pork butt are delicious, but they’re also significantly higher in fat. That can make it harder to stay in a calorie deficit if fat loss is your goal.

Using chicken instead gives you:

• Higher protein per serving
• More flexibility with fats
• Easier portion control
• Better alignment with a deficit day

This makes it ideal for:

• A high-protein burrito bowl
• Mexican cauliflower rice bowls
• Lettuce wraps
• Or simple shredded chicken with veggies

You can always add fat (olive oil, sour cream, queso fresco, avocado) on maintenance days. But it’s much harder to remove fat once it’s built into the protein source.

That’s why I love using chicken here — it gives you control.

And control = sustainability. Learn More about my Midlife Macro Approach.

KETO INSTANT POT CHICKEN CARNITAS

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Keto Instant Pot Crispy Chicken Carnitas

These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor. An oven method has also been provided.

Prep Time 10 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Servings 6

Calories 296kcal

Author Jo Harding

Ingredients

• 3 pounds whole chicken
• 1 onion quartered or (70g)
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 2 teaspoons dried oregano
• 1.75 teaspoons chili powder
• 2.5 teaspoons salt flaked
• 1 teaspoon black pepper cracked
• 3 cloves garlic peeled and crushed
• 2 bay leaves
• 2 tablespoons coconut aminos
• 2 cups chicken broth
• 1 lime zest and juice
• 2 tablespoons extra virgin olive oil
• 15 grams fresh coriander chopped

Instructions

INSTANT POT METHOD

• Add all the ingredients to the Instant Pot except the lime juice, olive oil and coriander. Make sure you add the lime zest, though.
• Cook for 45 minutes on manual high (making sure the valve is shut). Once cooked, release the valve and allow to release for 10 minutes or until you can remove the lid.
• Remove the chicken with a slotted spoon and place on a chopping board. Allow to cool for 15 minutes so not hot and then shred the meat using 2 forks. Discard any bones, gristle and excess skin (just take the nice bits of skin that can be crisped up) and place the meat on a non stick baking tray.
• Drain the juices from the instant pot discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. Add about 6 tbsp of the broth and 2 tbsp of olive oil to the meat in the tray and toss to combine.
• Place under the broiler and broil on high for about 8 – 10 minutes, turning a few times until the skin and meat gets crispy, or to your liking. Toss with lime juice and coriander to serve.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

OVEN METHOD

• Preheat the oven to 400 F or 200C / 180 fan. Place the chicken in a roasting tin, removing the string. Add all the spices and seasoning over the chicken skin plus 1 tbsp of olive oil. Rub. Add the onion, garlic, coconut aminos, chicken stock and lime zest to the tray.
• Cover the chicken with foil and cook for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes until the skin is golden, and the juices run clear when you insert a skewer.

  Note: Depending on the size of your chicken you may need to adjust the timings. On average, 25 minutes per pound plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Allow to rest for 15 minutes and then shred the meat using 2 forks. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the roasting tin discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. The next step is optional for the oven method depending on how crispy your chicken is. Add about 6 tbsp of the broth and 2 tbsp of olive oil and toss to combine. Broil for 5 – 8 minutes or to your liking. Toss with lime juice and coriander to serve. Note you need 3 tbsp of olive oil in total for the oven method.
• If you choose not to broil add 2 tbsp of olive oil with the lime and coriander before serving.
• OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.

STORAGE

• Storage: Fridge for 4 days or freezer for 2 months

Notes

Net Carbs 3g

This recipe was first published in February 2021. 

Nutrition

Serving: 1serving @8 ounces | Calories: 296kcal | Carbohydrates: 4g | Protein: 21g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 82mg | Sodium: 1457mg | Potassium: 332mg | Fiber: 1g | Sugar: 1g | Vitamin A: 678IU | Vitamin C: 11mg | Calcium: 41mg | Iron: 2mg

The post Easy Low Carb Keto Instant Pot Chicken Carnitas appeared first on Sugar-Free Mom.

Easy Keto Italian Beef

The origins of Italian beef sandwiches date back to the 1920’s in the Chicago area where Italian immigrants layered thin slices of roast beef, with spices cooked in an au jus beef broth for serving as a dipping sauce. 

It’s often topped with pepperoncini peppers and melted cheese and served on an Italian sub roll or your favorite sandwich roll.

Obviously if you’re on a keto diet, this type of sandwich roll would be too high in carbs to enjoy, but the tender meat inside has all the authentic Italian flavors and  is certainly fine to enjoy on a low carb diet!  

You can enjoy this more as a stew with lots of gravy with your favorite veggies or use less stock and have it as a filling in a low carb baguette.

1 cup of stock yields a medium amount of gravy so more of a stew but not a soup. Up to 1.5 cups if you want it more super stewy and soupy to add to a serving bowl.  

Feel free to use giardiniera pickles or sauerkraut and gherkin pickles. I used sauerkraut. Adding a little sugar free brine too really adds something to the spices and just lifts the whole dish. Hope you like it as much as we did. 

How to Make Easy Instant Pot Italian Beef

If you don’t have an instant pot, no worries, please scroll down to the printable recipe card and you will also see the crock pot cooking method and nutritional information. 

Ingredients

chuck roast steak cubed or round beef roast, trimmed of excess fat

 avocado oil or olive oil

 small onion sliced

cloves garlic minced

pepperoncini slices (or dill pickles)

brine

sauerkraut (or giardiniera) drained

red pepper cubed

zucchini cubed

beef broth

shredded provolone cheese or mozzarella cheese, optional

Seasoning

Italian seasoning

garlic powder

onion powder

smoked paprika

 salt

black pepper

dried thyme

red pepper flakes

Instructions

Remove the meat from the fridge and allow to rest for 10 minutes.

Add avocado oil to the Instant Pot. Set to Sauté, high and sear the meat for 3 minutes. Add the onion, for 2-3 minutes and the garlic for 1 further minute and cook until the meat is seared on all sides.

In a small bowl, stir together the seasoning ingredients. Sprinkle on top of the beef and stir.

Add the rest of the ingredients; pepperoncini (or pickles) and brine. Add the giardiniera, peppers, zucchini and beef stock.

Set the Instant Pot to pressure cook, high for 35 mins. Allow the pressure cooker to slow release for 10 minutes.

Remove most of the meat and veggies using a slotted spoon. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.

Option to set the Instant Pot to sauté again and cook down the gravy to thicken. Option to add a little, about 1/4 tsp, of xanthan gum if you like a thicker au jus then add back in the veggie and meat and stir through. Adjust seasoning to taste.

Option for this Low Carb Italian Beef is to place in a hot oven for 10 – 15 minutes (400F), uncovered, before serving. This will get the meat nice and caramelized on top. It’s super tasty without though too.

Option to add some cheese and melt in the oven or add some cheese to a cup in the microwave, cook for 30 secs- 1 min and pour over the beef once cheese melts and also pour over reduced cooking liquid.

Storage

Once cooked and cooled, place beef in an airtight container and store in the fridge for 3 days. You can also place portions in individual freezer containers for meal prep and freeze for up to 3 months. Thaw overnight before enjoying. 

How to Serve Italian Beef 

To make this Italian beef a keto dinner, serve any of these low carb options with the beef or make a sandwich using any of the keto roll options below.

Cauliflower Rice

Garlic Green Beans

Zucchini Noodles

Keto Sub Rolls

Cottage Cheese Cloud Bread Rolls

Keto Low Carb Instant Pot Italian Beef

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Low Carb Instant Pot Italian Beef

This Low Carb Instant Pot Italian Beef is the ultimate family crowd pleaser. By making in the Instant pot, it’s super quick to make, full of flavor and the beef is tender and juicy.

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Servings 6 servings @ 6 ounces

Calories 438kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 28 ounces chuck steak cubed or round roasts, trimmed of excess fat
• 1 tablespoon avocado oil
• 1 small onion sliced
• 2 cloves garlic minced
• 4 ounces pepperoncini slices (or dill pickles)
• 2 tablespoons brine
• 4 ounces sauerkraut (or giardiniera) drained
• 1 large red pepper cubed
• 2 medium zucchini cubed
• 1 cup beef broth
• melted provolone cheese or cheese of choice optional

Seasoning

• 1 tablespoon Italian seasoning
• 1/3 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/3 teaspoon pepper
• 1 teaspoon dried thyme
• 1/3 teaspoon red pepper flakes

Instructions

Instant Pot Method

• Remove the meat from the fridge and allow to rest for 10 minutes.
• Add avocado oil to the Instant Pot. Set to Sauté, high and sear the meat for 3 minutes. Add the onion, for 2 minutes and the garlic for 1 further minute and cook until the meat is seared on all sides.
• In a small bowl, stir together the seasoning ingredients. Sprinkle on top of the beef and stir.
• Add the pepperoncini and brine. Add the sauerkraut (or giardiniera), peppers, courgettes and broth.
• Set the Instant Pot to pressure cook, high for 35 mins. Allow the value to slow release for 10 minutes.
• Remove most of the meat and veggies using a slotted spoon. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.
• Option to set the Instant Pot to sauté again and cook down the gravy to thicken.

  Option to add a little, about 1/4 teaspoon of xanthan gum if you like a thicker gravy then add back in the veggie and meat and stir through. Adjust seasoning to taste.

Low Carb Slow Cooker Italian Beef Recipe

• Follow instructions to step 4 then place all ingredients into your slow cooker. Cover and cook on low for 6-8 hours. Pull the meat apart with a fork so it shreds. It should be so tender it will do this easily.

Optional for either method

• Option for this Low Carb Italian Beef is to place in a hot oven for 10 – 15 minutes (400F), uncovered, before serving. This will get the chunks of beef nice and caramelized on top. It’s super tasty without though too.
• Option to add some cheese too and melt in the oven or add some cheese to a cup in the microwave, cook for 30 secs- 1 min and pour over the beef once melted.

Notes

4 g net carbs

This recipe was first published in May 2023.

Nutrition

Serving: 1serving | Calories: 438kcal | Carbohydrates: 7g | Protein: 31g | Fat: 32g | Saturated Fat: 13g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 2g | Cholesterol: 108mg | Sodium: 1009mg | Potassium: 828mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1113IU | Vitamin C: 51mg | Calcium: 65mg | Iron: 4mg

The post Keto Low Carb Instant Pot Italian Beef appeared first on Sugar-Free Mom.

Creamy Keto White Chicken Chili Recipe

This keto one-pot white chicken creamy chili takes just 10 minutes to prep and only 20 minutes to cook in the Instant Pot and is the perfect bowl of comfort food on any night of the week!

This stores well in the fridge for up to 3 days or freezer for 2 months so you can make a big batch, put in an airtight container.

For meal prep, just store in individual servings for the week ahead or freeze in ziplock bags once cooled and thaw overnight in the fridge for when you don’t have time to cook and need something easy for dinner on a cold day in winter!

Is White Chicken Chili Keto friendly?

Traditional white chicken chili is usually made with white beans and often thickened with flours so it would be high in carbs and not ideal if you’re on a keto diet. 

Can I just use Rotisserie Chicken Instead?

Yes, if you want to skip cooking the chicken in this recipe, you can certainly do that. Simply shred an already cooked rotisserie chicken and set aside. Just  start the recipe with cooking the onion in oil with the spices and continue following the rest of the instructions. 

What to Serve with Keto Chicken Chili

Serve this keto chicken chili recipe with some low-carb options like cauliflower rice or low-carb vegetables, like broccoli, cauliflower, green bell pepper or spinach.

Add right to the Instant pot and make it more into a chicken white chili soup. Feel free to customize it and make it your own.

​This is a meal the entire family will enjoy, especially when they can add all their favorite toppings, like avocado, cheese, sour cream, or fresh cilantro! 

Low Carb White Chicken Chili Ingredients

(Full recipe with simple ingredients and exact measurements are at the bottom of the page in the recipe card)

butter (or ghee) (or olive oil for dairy-free)

boneless skinless chicken breasts or feel free to swap with chicken thighs

yellow onion 

ground cumin

ground coriander

dried oregano

paprika

cayenne pepper or chili powder (optional)

sea salt

black pepper 

green chilis 

jalapeno pepper

fresh garlic or garlic powder, onion powder

chicken broth or bone broth

heavy cream

cream cheese 

optional to thicken; xanthan gum

Instant Pot or Slow Cooker

I get it. Maybe you just haven’t gotten on board with the purchase of an Instant Pot. But honestly, if you like meals that can be enjoyed with fresh or frozen meat in under an hour, the Instant Pot is kitchen equipment worth the investment and the easiest way to make dinner fast. 

Of course I love my crock pot, but there are just some days you have all the intentions to get it done in the morning and it just doesn’t happen.

Your Instant Pot (pressure cooker) is to the rescue. You can make this white chicken chili in either the slow cooker or Instant Pot

You can also make my delicious short ribs in either if you have my cookbook, Naturally Keto, I gave directions for both. The Instant Pot will save you time and is worth every penny in my opinion!

Low Carb Keto Chili recipe without Beans? 

Is chili a chili if it doesn’t include beans? Why yes, it most certainly is. In fact, there are no beans in a real traditional chili, according to Texans. You will find chunks of beef in a spicy red sauce that contains chiles.

Chili is actually short hand for “chile con carne” which translates to chili peppers with meat. So there you have it. No beans are actually in a true chili.

If you’re looking for a red sauce, beanless chili recipe, instead of this white chicken chili I’m sharing today, no worries, I’ve got you covered.

Try this great recipe of spicy ground beef No Bean Chili with some delicious, keto “corn” bread! The toppings is what makes a delicious chili in my opinion! See below for all our favorite chili toppings!

Can I Swap Chicken Breasts with Chicken Thighs?

Absolutely! If you’re really not a fan of chicken breasts, you can certainly swap them with boneless, skinless chicken thighs if you prefer.

I will tell you though, don’t fear that this recipe with chicken breasts will be dry!! It will not be, especially when using the Instant Pot. You will have awesome, tender chicken that shreds easily for this keto white chicken chili. 

Easy White Chicken Chili Recipe Low Carb Toppings

Monterey Jack Cheese– This cheese has a nice sharp flavor and would be perfect shredded over the top of your bowl of white chicken chili, but any Mexican style cheese would work. Pepper jack cheese would also be delicious.

Avocado– I can’t think of anything more delicious than a perfectly ripe avocado that melts in your mouth like butter with each bite of spicy chicken chili. 

Fresh Cilantro– Adding some fresh herbs like cilantro is a must with any chili. If you dislike cilantro, fresh parsley would also work well here. 

Sour Cream– Smooth, and creamy and helps you handle the spice and heat in your chicken chili. 

Jalapeños– For those who are more adventurous in the spice department, feel free to add some sliced jalapeños to your bowl. 

Green Onions– Scallions or green onions would be totally optional but add a nice bite to this easy white chicken chili.

More Keto Soup Recipes

It’s that time of year for cold weather and our favorite way to take the chill away is enjoying some soup recipes!

All of these keto recipes have plenty of flavor and even more incredible the next day as the flavors have had time to mingle! 

​Instant Pot Keto Beef Stew

Easy Cream of Chicken Soup with cabbage

Easy Keto Taco Soup

Slow Cooker Cabbage Soup with Sausage

Keto Italian Wedding Soup

Slow Cooker Unstuffed Cabbage Roll Soup

Low Carb Chicken Zoodle Soup

KETO Creamy WHITE CHICKEN CHILI

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Keto Instant Pot White Chicken Chili

This Keto Instant Pot White Chicken Chili has maximum taste with just 10 minutes of prep time. You can dial up the heat to your liking and there is a dairy-free option as well. You don’t have to slave away at the stove all day to get a really comforting homemade keto dinner on the table quickly.

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 4

Calories 387kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 tablespoons butter (or ghee) (or olive oil for dairy-free)
• 24 ounces chicken breasts boneless and skinless (or 670g)
• 2 ounces yellow onion (or 60g)
• 1.5 teaspoon ground cumin
• 1 teaspoon ground coriander
• 2 teaspoons dried oregano
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional)
• 1 teaspoon sea salt flaked (or to taste)
• 1/2 teaspoon black pepper (or to taste)
• 4 ounces green chiles (1 – 4oz can chopped, mild)
• 1 small jalapeno
• 2 cloves garlic minced
• 2.5 cups chicken broth or chicken stock
• 1/4 cup heavy whipping cream
• 2.5 ounces cream cheese, softened (or 80g) (for dairy-free use 2/3 cup coconut milk to replace heavy cream and cream cheese)
• optional: 1/2 teaspoon xanthan gum

Optional Toppings

• 3/4 cup Monterey jack cheese shredded (or Mexican or cheddar cheese) (or 85g)
• 1 avocado cubed
• 3 tablespoons fresh cilantro chopped
• 1/3 cup sour cream
• sliced jalapenos
• lime wedges

Instructions

Instant Pot Instructions

• Place the instant pot on sauté mode (medium). Add the butter, ghee or olive oil. Once hot add the chicken breasts and sear for 2 – 3 minutes per side. Turn off sauté. Add the onion, cumin, coriander, oregano, paprika, optional cayenne, salt, pepper, green chiles, jalapeño, garlic, and broth. Stir to combine.
• Secure the lid on the instant pot and close the pressure valve. Press the “pressure cook” button and set the time to cook for 20 minutes at high pressure. Once the time is up, quick release the pressure.
• When the pressure has released, remove the lid and chicken breasts. Place chicken on a chopping board and shred chicken with two forks.
• Switch the Instant Pot back to sauté mode, medium, and set the timer for 15 minutes allowing the broth to concentrate and reduce. Add the heavy cheese and cream cheese (or coconut milk for dairy-free) for the last 3 minutes, whisking it with a hand balloon whisk until combined. Taste and adjust the seasoning. Add the chicken back in and allow to warm through.
• Ladle into bowls and serve with desired toppings and cauli rice or veggies.

Slow Cooker Instructions

• Add the butter, ghee or oil to a non stick frying pan. Sauté the chicken breasts (2 – 3 minutes per side) on a medium heat.
• Transfer (along with the pan juices) to a slow cooker. Add the onion, cumin, coriander, oregano, paprika, optional cayenne, salt, pepper, green chiles, jalapeño, garlic, and broth. Stir to combine.
• Cover and cook on LOW for 8 hours or on HIGH for 3.5 hours.
• Remove the chicken and place on a chopping board. Shred between two forks. Add the heavy cream and cream cheese (or coconut milk for dairy-free) to the slow cooker, whisking to combine to the juices. Taste and season to your likeness. Add the chicken back to the slow cooker and cook for a further 20 – 30 minutes on low (or 10 minutes on high) until warmed through.
• Stir well. Ladle into bowls and serve with desired toppings and cauli rice or veggies.

Storage

• Store in the fridge for up to 3 days or freezer for 2 months

Video

Notes

Net Carbs: 5g

This recipe was first published in March 2021.

Nutrition

Serving: 1serving | Calories: 387kcal | Carbohydrates: 7g | Protein: 39g | Fat: 22g | Saturated Fat: 12g | Trans Fat: 1g | Cholesterol: 143mg | Sodium: 1520mg | Potassium: 852mg | Fiber: 2g | Sugar: 2g | Vitamin A: 708IU | Vitamin C: 22mg | Calcium: 71mg | Iron: 2mg

The post Easy Keto Instant Pot White Chicken Chili Recipe appeared first on Sugar-Free Mom.

Easy Pulled Barbecue Chicken Recipe

I love nothing more than to make a crock pot recipe in the morning and come home to smell a fantastic dinner waiting for us. Little effort equals big reward. Those are my kind of meals! These chicken thighs can be served one of two ways. 

Enjoy as is coming right of the crock pot full of all this amazing barbecue sauce and tender chicken.

Add a simple side and dinner is done. Or shred the chicken thighs as you would for a pulled pork recipe and some Italian style coleslaw you’ve got a delicious low carb meal the whole family will love. You might also enjoy adding some Keto Fathead Rolls to this delicious pulled chicken meal.

Sugar Free BBQ Pulled Chicken

I did just that when I made this for my family. My recipe for the sugar free BBQ came from my Crock Pot BBQ Baby Back Rib recipe.  

I knew it would be fantastic on chicken thighs so I went ahead with the idea for easy pulled chicken in the crock pot. Did the kids love it? Absolutely! Did the picky hubby who doesn’t love sugar free much love it? Oh yes he did!

Keto BBQ Pulled Chicken & Side Dishes

There are many different ways to enjoy this keto chicken recipe!

One of the easiest way to serve this easy recipe is over a bowl of Italian Style keto coleslaw. 

I made if for the kids in a little low carb tortilla wrap as a burrito. My oldest, the picky teen, let me put some coleslaw in the burrito because I told him how incredible the crunchy slaw with the tender chicken would be.

You could also make bbq chicken sandwiches by serving in a low carb bun or another great option is with keto cornbread or even over cauliflower rice.

My oldest ate it but wasn’t a fan of the slaw. However you decide to enjoy this crockpot bbq chicken, this is a great keto low carb crowd pleaser recipe!

Kids right? They will love different foods as they age I guess, just as I did. I didn’t care much, more slaw for me and the hubby! So tasty and no guilt, all low carb and sugar-free!

My favorite way to serve this juicy chicken is in a bowl like this above worked and I’d eat it like that all day long.

This recipe was originally posted in April of 2015 and I decided to bring it out of the archives for the summer with a brand new video to showcase this awesome recipe!

STORE-BOUGHT SUGAR FREE KETO BBQ SAUCE AND SUGAR FREE KETCHUP

If you want to skip all the seasonings and ingredients for the low carb BBQ sauce, you can certainly just buy it on Amazon or your local grocery store. 

Just be sure to check the ingredients for added sugar and inflammatory oils like canola oil or soybean oil.

If you don’t have time to make my homemade sugar free ketchup recipe for this easy sugar free barbecue sauce recipe then the best option is to buy a good brand that uses great ingredients.

I recommend Primal Kitchen Sugar-Free BBQ sauce and Ketchup as the best store bought option and they also have lots of great condiments and dressings with a great ingredient list of good quality oils.

Swapping Sugar Free Low Carb Sweeteners

I used clear liquid stevia for this recipe, but you can use any low carb sweetener you like.

Allulose would be another option, but again it isn’t as sweet as using the Better than Sugar sweetener. Allulose comes in a liquid, and granulated form.

I’ve found this product that combines Allulose and Monk Fruit Sweetener and it does have a brown sugar sweetener, though I’ve not tested this product in this low carb sauce. 

My updated Sweetener Conversion chart will provide you the ultimate guide into all the natural sweeteners to use as opposed to artificial sweeteners and this will be your guide to look up the different low carb sweetener options that you may want to swap in my recipes.

Why do you add cocoa powder?

Chocolate is one of the main ingredients in Mexican mole sauce since it helps to balance out the spices used. It also adds a nice rich dark color and in my opinion just enhances all the flavors for the barbecue sauce.

This easy pulled bbq chicken has undeniable delicious flavors and I think the secret ingredient is to use cocoa powder just like I used in my keto chili recipe.

More Keto BBQ Recipes

BBQ Chicken Wings

BBQ Baby Back Ribs

Low Carb Hamburger Bun Recipes

Cottage Cheese Cloud Bread Rolls

Single Serve Hamburger Roll

Keto Hamburger Buns

Crock Pot Sugar Free BBQ Pulled Chicken

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Crock Pot Sugar Free BBQ Pulled Chicken

Prep Time 15 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 15 minutes minutes

Servings 8

Calories 219kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 3 pounds boneless skinless chicken thighs
• 1 teaspoon smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

BBQ Sauce Ingredients

• 1/2 cup water
• 1/4 cup apple cider vinegar
• 1 cup sugar free ketchup
• 1 teaspoon maple extract
• 1/4 teaspoon cumin
• 1/4 teaspoon salt
• 1 tablespoon cocoa powder unsweetened
• 1/2 teaspoon clear liquid stevia or see notes above for using a brown sugar substitute

Instructions

• Place the chicken on a baking sheet.
• Whisk the paprika, onion powder, garlic powder, cumin, salt and pepper together.
• Rub the dry seasonings onto the chicken on both sides. Set aside.

For the BBQ Sauce

• Pour the water, apple cider vinegar, and ketchup into the bottom of the crock pot.
• Stir until combined then add the remaining ingredients to the crock pot.
• Stir well then add the chicken thighs to the crock pot.

Slow Cooker Method

• Cover and cook on high 3-4 hours or low 8-10 hours.
• Uncover when finished cooking and shred thighs with 2 forks.

Instant Pot Instructions

• Follow the same preparing of the chicken and sauce but instead of placing sauce into slow cooker, place into instant pot. Stir well then add thighs to the pot.
• Cover and set to manual, high pressure for 25 minutes. 
• Natural release for 5 minutes, then manually release pressure.
• Enjoy shredded bbq chicken over coleslaw or in a low carb tortilla as a burrito.
• Store in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. 

Video

Notes

This recipe was originally posted in April of 2015 and I decided to bring it out of the archives for the summer with a brand new video to showcase this awesome recipe!

Midlife Macro Method™ Approved! 

Nutrition

Serving: 1serving @ 6 ounces | Calories: 219kcal | Carbohydrates: 4.3g | Protein: 33.8g | Fat: 7.2g | Saturated Fat: 1.5g | Cholesterol: 142mg | Sodium: 277mg | Fiber: 0.6g | Sugar: 1.1g

The post Sugar Free Low Carb Keto BBQ Pulled Chicken Recipe appeared first on Sugar-Free Mom.

COOKING LOW CARB WITH A FAMILY

As a mom of three, with picky kids and a picky hubby, I have had to learn how to please them all when it comes to our family meals. I started my low carb journey back in 2006 and my husband did not follow in my dietary choices until 2018.

I can tell you that even if you are doing a keto or low-carb diet alone without your spouse, it can be done. 

Planning delicious low carb meals that can be easily adjusted and customized for a family who might want more carbs than you, is possible, because I’ve been doing it for years.

I’ve been sharing my family friendly low-carb and keto meals, since 2011 here at SugarFreeMom.com and I hope you’ve tried some and been pleasantly surprised that your whole family loves the recipes, even if they aren’t following a low-carb or keto diet.  

MEALS CUSTOMIZING DIETARY NEEDS

In order to not have to make 3 different dinners for all the needs of your family and not drive yourself insane in the process, you have to start with a great protein that everyone loves, then customize the sides and serving options to fill those needs and wants. 

In this recipe for Instant Pot Chicken Keto Tacos, everyone in my family loves chicken thighs. You could use chicken breasts if you prefer, but chicken thighs will ensure you will have tasty shredded chicken that isn’t dry.

Once your chosen protein is picked, you can include sides that have a variety of carbs. For example, a fantastic keto side dish with just 2 net carbs for 3 pieces would be my Cheesy Prosciutto Wrapped Asparagus. 

A bit higher in carbs for another side option would be my Mexican Cauliflower Rice for 6 net carbs per serving and would be a perfect side for these Instant Pot Chicken Tacos. 

For those who hate cauliflower rice, in that same Mexican Cauliflower Rice recipe, the cauliflower could be swapped with white or brown rice.

I think the most important part of planning a meal is to try to include 2-3 sides that each one in your family enjoys at least one of those items. My kids love cucumbers so this Cucumber salad would be perfect with any protein choice. 

INSTANT POT CHICKEN TACOS

Making chicken tacos cooked in the Instant Pot, provides you the time to prepare the sides while it’s effortlessly cooking and you don’t need to tend to it. Once you season the chicken with the spices in my taco seasoning recipe, the rest is quick and easy. 

Add some broth to the pot, place chicken in, top with salsa, cover, seal and set timer for just 12 minutes! It is truly that simple! This is a very low-carb meal as is, and can be “carbed up” if needed for those in the family who like more carbs than you. 

DR. ATKINS DIET REVOLUTION

In 1972, after his own success with a low-carb diet, Dr.Robert Atkins, published his first book, Dr. Atkins Diet Revolution and became well known as a trailblazing cardiologist advocating a low-carb diet.

His approach has lead to decades of research and debate within the medical community. While the ketogenic diet has become one of the most popular diets at the present moment, Atkins is the orginial and really what propelled so many low-carb and keto variations. 

As a young girl growing up in the 80’s, I was aware of the Atkins diet from a young age since my mom picked up Dr. Atkins book and fell in love with his approach.

She has continued to use this approach as a lifestyle. She is a fit and fabulous 75 year old who has maintained a balanced weight on her short 5 foot frame and she credits it to learning about the Atkins approach and sticking with it all these years. 

THE ATKINS 100 EATING SOLUTION

The newest Atkins book, The Atkins 100 Eating Solution, is written by Colette Heimowitz, Atkins VP of Nutrition and Education and New York Times Best-selling Author.

The book’s foreword is written by Rob Lowe, low-carb advocate and Atkins spokesperson. The book shares cutting edge low carb science, 50 exclusive recipes, and in-depth explanation of Atkins 100.

All recipes in the book are designed for Atkins 20. 

At the end of each recipe are suggested foods to add to make the recipe compliant for Atkins 40 and Atkins 100. Atkins 100 is a new low carb track.

Atkins 100 is an eating approach for people looking to maintain a healthy weight. The plan suggests sticking to 100 net carbs per day so long as weight is maintained. 

What I really liked about this new book as I read it over to review it, was that it clearly explains the science behind the Atkins approach and the basics of carbs, protein and fat.

It also clearly shares the Atkins 20 plan as well as the Atkins 40 plan before proceeding into the new Atkins 100 plan.

What was most important to me was seeing the great low-carb recipes included in the book.  

All are designed for Atkins 20, but with easy ingredient swap options that can level up the carbs to the Atkins 40 or 100 plan, which is incredibly helpful when you have to feed a family with different needs and wants. This new book is a great read for anyone starting out and wanting to figure out which low-carb plan is best for them. 

My Instant Pot Chicken Taco recipe also fits perfectly into this approach for a family.

CHICKEN TACO SERVING OPTIONS

This recipe for Instant Pot Chicken Tacos lends itself to accommodating everyone’s personal preference in the family with different carb options for serving.

If you are on a 20 carbs a day plan, using lettuce wraps or my Cheesy Keto Taco Shells, as your taco will be the lowest carb option. 

If you are on a low carb diet plan of up to 40 carbs a day, turning this into a taco bowl using my Mexican cauliflower rice recipe and all your favorite toppings would fit perfectly into your carb count. 

Lastly, for those who are maintaining weight or enjoying up to 100 carbs a day, using these low carb tortillas would be a great choice. My kids love these shells and I have no problem providing these for my family as an option for tacos.  

SLOW COOKER OPTION

If you don’t yet have a fabulous Instant Pot, you can also make this recipe in your slow cooker. Of course it takes a few hours to get that juicy, tender chicken cooked but it’s still just as delicious. 

I adapted my Slow Cooker Mexican Chicken for this Instant Pot Chicken taco recipe. The Slow Cooker Mexican chicken does use chicken breasts, but you can easily swap them with chicken thighs if you prefer. 

Favorite CHICKEN TACO TOPPINGS

The chicken thighs absorb the fantastic spices, spicy salsa, broth and then create their own juices when cooked in the Instant Pot, creating a deliciously tasty party in your mouth and could certainly just be eaten on its own without anything else.

But of course, calling these tacos means, you need some awesome toppings!

Setting up your kitchen counter with a few different topping choices like cheddar cheese, sour cream, red onion, avocado, fresh chopped tomato, fresh chopped cilantro, and fresh lime juice will provide everyone the ability to pick and choose their own favorites. 

It’s a win win recipe that will please all the family and their personal needs. We hope you enjoy this quick, easy, customizable Instant Pot Taco Chicken recipe in your house as much as we do in ours! 

More Low Carb Mexican Food you might like:

​Best Easy Keto Chicken Taco Casserole

Best Guacamole

Mexican Tamale Skillet Pie

Instant Pot White Chicken Chili

Low Carb Keto Taco Soup

Copycat Chipotle Chicken Bowl recipe

Easy Pico De Gallo

Best Homemade Salsa

Best INSTANT POT Low Carb Keto CHICKEN TACOS

Print

Instant Pot Chicken Tacos (Low Carb, Keto, Gluten Free)

Servings 8 @ 6 ounces each

Calories 217kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 3 pounds boneless, skinless chicken thighs
• 2 teaspoons minced garlic or 1 tsp garlic powder
• 1 teaspoon dried onion flakes
• 1 teaspoon cumin
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1-2 tablespoons chili powder- optional
• 1/2 cup chicken broth
• 1 cup salsa

Instructions

• In a small bowl, whisk together the garlic, onion, cumin, salt, pepper and optional chili powder. Rub this all over both sides of each chicken thigh.
• Pour the chicken broth into the instant pot. Add all the chicken thighs to the pot. Pour the salsa over the chicken.
• Cover the lid of the Instant pot and make sure it is set to "sealing". Press the "poultry" button and set timer for 12 minutes. Once it beeps, use a long wooden spoon to prevent steam burning your finger, switch to "venting" and the Instant Pot will quick release.
• Uncover and shred the chicken thighs using two forks and stir together with the broth and salsa and serve.

Taco Toppings

• fresh chopped avocado, tomato, red onion, cheese, cilantro, fresh lime juice, fresh green onions, hot sauce

Serving Options:

• Place chicken into 2-3 butter lettuce leaves and add your choice of toppings.
• Make it a Taco Bowl using cilantro cauliflower rice.
• Enjoy as traditional tacos using taco cheese shells or these low-carb tortillas.

Notes

Nutrition Info is for the chicken only, not additional toppings or serving options. 

This recipe was first published in March 2021.

Nutrition

Serving: 1serving | Calories: 217kcal | Carbohydrates: 3g | Protein: 33g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 162mg | Sodium: 726mg | Potassium: 540mg | Fiber: 1g | Sugar: 2g | Vitamin A: 201IU | Vitamin C: 2mg | Calcium: 32mg | Iron: 2mg

The post Quick Easy Instant Pot Low Carb Keto Chicken Tacos appeared first on Sugar-Free Mom.

Corned Beef and Cabbage

Whether you are Irish or not, when St. Patrick’s day comes around during the month of March, Corned Beef and Cabbage can be found in abundance in all supermarkets. It makes for the ultimate satisfying Sunday dinner!

Being Italian we never ate corned beef and cabbage meal, but once I met my husband and married 19 years ago, it was a must for him, especially at this time of the year and I fell in love with this tasty beef brisket.

What is Corned Beef?

There is no corn involved in making corned beef. It got it’s name from the curing of the beef in salt sometimes called, ‘corns’ of salt.

You can cure your own beef but for this very simple recipe, and around this time of year in March, in the United States, you can easily find corned beef in most local grocery stores.

This classic cabbage recipe for St Patrick’s day just needed a little tweak to make it lower in carbs. Just by removing the potatoes typically in this recipe, it is much lower carb and a keto-friendly meal.

Of course, if carbs are not a problem for you and you’re not on a keto diet, just add them back into the mix of veggies I’ve used here.

Even my kids who aren’t too keen on boiled veggies especially soft cabbage, of course they prefer a larger portion of the corned beef brisket as opposed to the veggies, but it’s all good to me.

It’s a winning recipe for my whole family! I always just throw away the seasoning packet.

But my kids do also love my Reuben Cabbage Rolls and Reuben Calzone! 

Sides to Serve with Corned Beef

Add some Irish Soda Bread or Irish Soda Muffins to make these a full meal! 

Best Instant Pot Corned Beef and Cabbage

Some of you may not have an Instant Pot which is basically a pressure cooker, that is certainly fine as I’ve provided directions for making this in a crock pot or slow cooker as well.

Both taste equally delicious, but the Instant Pot cuts the cook time down by half if you were making this on the stove top in a Dutch oven.

Whichever method you choose to use to cook this scrumptious meal, I’m sure you won’t have any complaints from the family. It’s tasty and comforting!

Even my picky hubby who is a meat and potatoes man but recently is eating low carb recipe, didn’t complain there were no potatoes in this. That is a little miracle to me to be honest with you!

How to Make Low Carb Instant Pot Corned Beef and Cabbage

This classic Irish Corned Beef Dish is made in half the time when you pressure cook it but down below in the recipe card you will also find instructions for an alternate cooking method for making this in your slow cooker.

Nutritional information is also located at the bottom of the printable recipe card.

Simple Ingredients

Corned beef brisket

Black peppercorns

Garlic

Dried mustard or mustard seeds

1 large head of cabbage 

Onions 

Carrots 

Celery

Optional: red pepper flakes

Instructions

Place beef brisket into the pot. Discard the spice packet that comes with the meat.

Cover the beef with cold water, add enough water to cover the meat in the pot.

Add the spices into the pot.

Cover and set on “Meat/Stew” for 60 minutes cooking time on high pressure.

Hit Cancel then use the Natural Release method, about 20 minutes.

Remove cover carefully, watch for steam, remove brisket and keep warm.

Add the vegetables to the pot and press “Soup” setting for 15 minutes.

Use the Quick Release method.

Uncover and add the beef back to the pot to warm through.

Enjoy immediately!

How to Store

Store any leftover corned beef and cabbage in an airtight container after it’s been cooked and cooled and refrigerate for up to 3 days.

The next day, if it seems a bit dry, warm cuts of meat with chicken broth.

More Low Carb Keto Instant Pot Recipes

Instant Pot White Chicken Chili

Instant Pot Chili

Instant Pot Chicken Tacos

Instant Pot Keto Corned Beef and Cabbage

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Instant Pot Low Carb Corned Beef and Cabbage

Prep Time 15 minutes minutes

Cook Time 1 hour hour 35 minutes minutes

Total Time 1 hour hour 50 minutes minutes

Servings 8 servings (6 ounces beef, 1 cup cabbage, 1/4 each carrots and celery

Calories 499kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 4 pounds corned beef brisket
• 6 cups water
• 2 tsp black peppercorns
• 4 cloves garlic
• 2 tsp dried mustard
• 1 cabbage cut into wedges or 8 cups
• 1 cup onions sliced
• 1 cup carrots sliced into thirds
• 1 cup celery stalks chopped

Instructions

• Place beef brisket into the pot. Discard the spice packet that comes with the meat.
• Cover the beef with water, add more to cover if needed.
• Add the spices into the pot.
• Cover and set on “Meat/Stew” for 60 minutes on high.
• Hit Cancel then use the Natural Release method, about 20 minutes.
• Remove cover carefully, watch for steam, remove brisket and keep warm.
• Add the vegetables to the pot and press “Soup” setting for 15 minutes.
• Use the “Quick” Release method.
• Uncover and add the beef back to the pot to warm through.
• Enjoy immediately!

Slow Cooker Directions:

• Add all ingredients into the crock pot except the cabbage. Make sure the meat is fat side up.
• Cook on low 6 hours or until vegetables are tender.
• In the last hour add the cabbage.
• Enjoy!

Video

Notes

Net Carbs: 7 g for serving size of 6 ounces beef, 1 cup cabbage, 1/4 each carrots and celery

This recipe was first published in March 2016 and updated with video in March 2019.

Nutrition

Serving: 1serving | Calories: 499kcal | Carbohydrates: 11g | Protein: 35g | Fat: 34g | Saturated Fat: 10g | Cholesterol: 122mg | Sodium: 2812mg | Potassium: 1000mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2840IU | Vitamin C: 106.1mg | Calcium: 89mg | Iron: 4.6mg

The post Instant Pot Low Carb Keto Corned Beef and Cabbage appeared first on Sugar-Free Mom.

SUGAR FREE KETO CHOCOLATE LAVA CAKES

Want a decadent keto sweet treat that looks impressive,  but is super easy to make? These Gooey Keto Caramel Chocolate Lava Cakes are so good!

They are really quick and simple. Perfect to make for a dinner party or just when you need a quick cozy up on the sofa kind of treat for your sweet tooth. 

A sustainable keto lifestyle means I can enjoy sugar free keto desserts on special occasions.

I don’t indulge nightly but when I do want the decadent taste of chocolate, I use high-quality ingredients, always wheat flour free since I’m gluten free and always with healthy fats or oils that aren’t inflammatory. 

This sugar free low carb lava cake recipe can be made nut free, and you can use any low carb sweeteners you prefer. You can make this in the oven or instant pot for an even quicker option!

Carbs in Regular Lava Cake Recipes

This nutritional data is taken from the keto app I use to track macros, Cronometer.

Trader Joe’s Chocolate lava Cakes have 370 calories, 41 total grams of carbs, 22 grams of fat, 5 grams of protein and 25 grams of sugar.

Definitely not part of a keto healthy lifestyle and would definitely cause adverse reactions like high sugar cravings. 

Make our keto lava cake recipe for just 4 g net carbs and no insulin spike!

HOW TO MAKE KETO CARAMEL MOLTEN LAVA CAKE 

To start the recipe, you will need some simple ingredients to make the moist chocolate cake; dark chocolate, eggs, vanilla extract, almond flour or sunflower seed flour for nut free, sweetener of choice, butter and salt.

For the caramel molten chocolate center, you need, butter, sweetener, salt, and heavy cream. 

Make the keto chocolate cake recipe:

Place the dark chocolate in a heatproof bowl. Add the bowl over a pan with a little boiling water. Simmer on a medium heat until melted.

In a clean mixing bowl, whisk the eggs and vanilla for 2minutes until super fluffy. 

Mix the dry ingredients together (almond meal flour, sweetener and salt). 

Add the butter and dry ingredients to the eggs and whisk again to combine. Pour the melted chocolate mixture into the egg mixture and whisk once more to combine.

Make the Sugar Free Caramel Sauce:

Place the granulated allulose and butter in a pan. Stir over a medium/ low heat with a spatula, about 2 – 2.5 minutes, until golden. If the butter separates, take off the heat and stir vigorously to combine.

Slowly add the cream while stirring. The mix will bubble so be careful. Cook for about 2 minutes on medium/ low until the caramel starts to thicken and coats the back of a spoon.

Remove from the heat. Fill each ramekin with just under 1/3 cup of batter. Add just under 1 tablespoon of caramel in center of the cake. Top with rest of batter.

OVEN METHOD VERSUS INSTANT POT

You will save a little time if you want to use the instant pot or you just don’t want to heat your kitchen  by turning on your oven, but either method of cooking will provide you a delicious gooey keto caramel molten chocolate cakes.

Oven Method

Place the ramekins on a baking tray and bake in oven for 9 minutes for a molten center. The middle should still have a slight wobble when you remove from the oven. Be careful not to over bake or the middle will set. 

Instant Pot Method

Place the ramekins on steam rack into the bottom of the Instant Pot and add 1 cup of water. (If putting 6 in at once you can stack in a pyramid).

Secure the lid on theInstant Pot with the valve sealed. Set the timer for 6 minutes high. 

Immediately quick release the pressure and remove ramekins from Instant Pot using a clean towel. Don’t let them sit in the instant pot or they will over cook.

CAN I SWAP LOW CARB SWEETENERS?

Swapping sweeteners in my recipes is not hard at all. 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 low carb sweeteners, like stevia leaf extract, stevia liquid, erythritol, monk fruit extract, liquid monk fruit and allulose.

I do not use artificial sweeteners or sugar alcohols like Maltitol, or sorbitol because studies show they spike blood sugar in most people. 

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. 

CAN I MAKE THIS NUT FREE? 

You can easily make these luscious keto caramel chocolate pudding cakes,  nut free if needed.

Simply swap out the almond flour used for sunflower seed flour. Sunflower seed flour is the easiest one to swap with almond with the same exact amount.

Do not swap with coconut flour because it is very absorbent and you will need a lot less plus you will need to increase eggs and/or liquid. 

Other Quick Keto Dessert recipes you might enjoy;

• Chocolate Lava Cakes for Two
• Red Velvet Molten Lava Cakes
• 4 Ingredient Caramel Candies

SUGAR FREE KETO CARAMEL LAVA CAKES

Print

Gooey Keto Caramel Lava Cakes

Want a decadent keto treat that looks impressive but is super easy to make? These Gooey Keto Caramel Chocolate Pudding cakes are so good and really quick and simple. They are great to make for a dinner party or just when you need a quick cozy up on the sofa treat.

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 6

Calories 343kcal

Author Jo Harding

Ingredients

• 4 ounces 90% dark chocolate (or sugar free chocolate chips)
• 4 large eggs
• 1 teaspoon vanilla extract
• 2 tablespoons almond flour
• 4 tablespoons allulose granulated
• 1 pinch sea salt
• 1/3 cup unsalted butter melted
• 2 tablespoons unsalted butter (for greasing ramekins)

Caramel

• 1/4 cup allulose granulated
• 1 tablespoon unsalted butter room temperature
• 3 tablespoons heavy whipping cream

Instructions

• Place the dark chocolate in a heatproof bowl. Add the bowl over a pan with a little boiling water. Simmer on a medium heat until melted.
• In a clean mixing bowl, whisk the eggs and vanilla for 2 minutes until super fluffy.
• Mix the dry ingredients together (almond flour, allulose and salt).
• Add the 1/3 cup butter and dry ingredients to the eggs and whisk again to combine.
• Pour the chocolate mixture into the egg mixture and whisk once more to combine. Set aside.
• Grease six, 3 x 2 inch or (8cm x 4cm) ramekins with butter. 

Caramel

• Place the granulated allulose and butter in a pan. Stir over a medium/ low heat with a spatula, about 2 – 2.5 minutes, until golden. If the butter separates, take off the heat and stir vigorously to combine.
• Slowly add the cream while stirring. The mix will bubble so be careful. Cook for about 2 minutes on medium/ low until the caramel starts to thicken and coats the back of a spoon.
• Remove from the heat. Fill each ramekin with just under 1/3 cup of batter. Add just under 1 tbsp of caramel to the center. Top with rest of batter.

Oven Method

• Preheat your oven to 350 degrees F. Place the ramekins on a baking tray and bake in oven for 9 minutes for a molten center. The middle should still have a slight wobble when you remove from the oven. Be careful not to over bake or the middle will set.
• Turn upside down onto plate and serve with keto ice cream.

Instant Pot Method

• Place the ramekins on steam rack into the bottom of the Instant Pot and add 1 cup of water. (If putting 6 in at once you can stack in a pyramid).
• Secure the lid on the Instant Pot with the valve sealed. Set the timer for 6 minutes high. 
• Immediately quick release the pressure and remove ramekins from Instant Pot using a tea-towel. Don’t let them sit in the instant pot or they will over cook.
• Turn upside down onto plate and serve with keto ice cream.

Storage

• Best fresh for a molten middle or Tupperware in the fridge for up to 3 days.

Notes

Net Carbs 4g

This recipe was first published in October 2021.

Nutrition

Serving: 1serving | Calories: 343kcal | Carbohydrates: 7g | Protein: 7g | Fat: 33g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 166mg | Sodium: 56mg | Potassium: 52mg | Fiber: 3g | Sugar: 1g | Vitamin A: 670IU | Calcium: 28mg | Iron: 1mg

The post Sugar Free Keto Chocolate Caramel Lava Cakes Recipe appeared first on Sugar-Free Mom.

Low Carb Soups & Stews

Traditional soups and stews often use high carb foods like rice or pasta, but a great way to reduce the carbs in soups and stews is by swapping high carb foods with things like cauliflower rice, shirataki rice or pasta, Palmini rice or pasta or zucchini noodles.

These soups and stews are fabulous keto dinner ideas for any night of the week!

LOW-CARB KETO ITALIAN WEDDING SOUP

Nothing beats a large bowl of traditional Italian wedding soup on cold days of the fall and winter season, but if you’re on a keto diet or even low-carb diet, this sensational Italian soup is too high carb to fit into your daily macros.

Our Homemade Italian wedding soup is a delicious keto meatball soup with just 5 g net carbs per serving! Enjoy our low carb soup whenever you like without guilt!

LOW CARB KETO CHICKEN MINESTRONE SOUP

This incredibly flavorsome Keto Chicken Minestrone Soup will be a firm favorite in your low-carb soup repertoire. Packed full of healthy vegetables and chicken, and just 5 net carbs per serving.

SLOW COOKER UNSTUFFED LOW CARB CABBAGE ROLL SOUP

This Keto Unstuffed Cabbage Roll Soup is a comforting, hearty, low carb meal made easily in your slow cooker for any busy weeknight!

One of the most comforting meals on a cold winter’s day made in your slow cooker or just simmer on the stove, but either way it’s a hearty meal for the whole family.

KETO CREAM OF CHICKEN SOUP WITH CABBAGE

This Easy One Pot Keto Cream of Chicken Soup with Cabbage is the most comforting and delicious low carb soup to make in any season! Just 4 net carbs for this creamy keto chicken soup recipe! 

SLOW COOKER CABBAGE SOUP WITH SAUSAGE

Slow Cooker Cabbage Soup with Sausage is a keto, low carb, gluten free, scrumptious easy, hearty soup any day of the week! Slow cooker or Dutch oven cooking options! Just 3 net carbs per serving!

EASY KETO TACO SOUP

This easy keto taco soup recipe is a quick meal that can be made in under 30 minutes and is perfect for a cool day when you need some comfort in a bowl! Soup is one of the easiest ways to get a hearty meal on the table in no time at all.

LOW CARB CREAMY CHICKEN SOUP (KETO, GLUTEN FREE)

This Creamy Chicken soup is a low carb bowl of comfort waiting for you! It’s keto, gluten free and easy to make! It’s creamy and rich and so nourishing. 

It comes together in only a very short time yet is impressive enough to serve as a dinner party starter.

KETO LOW-CARB BROCCOLI CHEESE SOUP (GLUTEN FREE)

Creamy broccoli cheddar soup is the perfect meal to enjoy on a cold winter’s day! It’s keto, low carb and vegetarian too! Broccoli cheese soup is one of the creamiest soups you will ever try.

You can make this easy creamy broccoli cheddar soup at home with just 9 total carbs! Plus it doesn’t contain any gluten or wheat or potato to thicken it!

LOW CARB CAULIFLOWER AND THYME SOUP

Cauliflower and Thyme Soup is a low carb, satisfying, vegetarian soup perfect for a cold winter’s day! 

SLOW COOKER KETO TURKEY KALE RICE SOUP

This slow cooker keto turkey rice soup is a warm comforting meal on a cold day or any day! If you have any leftover turkey tucked away in your freezer, thaw it now to make this comforting bowl of soup.

But even if not, you can use chopped raw turkey breast and it will cook up nicely with all the wonderful veggies and miracle rice. 

QUICK ITALIAN SAUSAGE & PEPPER SOUP

This Easy and Quick Italian Sausage & Pepper Soup is a low carb, gluten free, grain free, comforting soup made in an Instant Pot with an option to also make in a slow cooker.

CREAMY CREAMLESS TOMATO SOUP

Creamy Cream-less Tomato soup made with unsweetened vanilla almond milk makes for a delicious lunch or dinner on a cold night that your whole family will enjoy. 

KETO BEEF ALE STEW

This amazing, tender, keto beef stew is perfect for a cold winter night and made all in one pot for an easy clean up! This easy one pot dinner is the best of the best beef stew you will ever have!

It’s started in one pot on the stove, braising the beef until nicely browned, then adding in all the fabulous flavors from mushrooms, shallots, garlic and herbs. The beer or ale adds great flavor and is a wonderful addition to this stew.

LOW CARB INSTANT POT KETO BEEF STEW

This Low Carb Instant Pot Keto Beef Stew takes under an hour from start to finish using fresh, whole nutrient dense foods and is comfort in a bowl on a cold winter’s day! Stove top cooking method is also provided below.

LOW CARB SLOW COOKER

The best fall keto recipes must include using the slow cooker in my opinion. It’s the perfect choice when it comes to being a busy working mom on busy weeknights and all these low carb recipes can easily be prepped the night before or the morning before you are headed out for the day. 

SLOW COOKER LOW CARB BEEF SHORT RIBS (PALEO, KETO)

These Crock Pot Low Carb Keto Beef Short Ribs recipe make the most satisfying and delicious meal, served over mashed cauliflower.

It’s comfort in a dish! Sear ribs to perfection then slow cooking the meat makes it simply fall apart. And that first bite and that flavorful sauce does not disappoint. It’s everything you hoped it would be and more.

CROCK POT LOW CARB BBQ BABY BACK RIBS

Crock Pot BBQ baby back ribs are made healthier and without added sugar! They’re the ultimate football food! Perfect for any party you’re having! I can’t think of anything more fun to eat then finger licking good ribs! 

EASY LOW CARB KETO CHILI (SLOW COOKER OR INSTANT POT)

This Easy Slow Cooker Keto Chili is a hearty, no-bean, low carb, keto, gluten free chili and no one will miss the beans!

This keto-friendly chili has 7 grams of net carbs per serving and total carbs are 9 grams. On a cold winter’s day there is nothing like a warm bowl of chili served up with a side of low carb cornbread!

KETO WHITE CHICKEN CHILI (INSTANT POT OR SLOW COOKER)

This delicious Keto White Chicken Chili can be made in the Instant Pot in 20 minutes or slow cooker if you prefer. Perfect for a busy weeknight! Just 5 net carbs per serving which will fit easily on your low carb diet or keto diet.

KETO LOW CARB SLOW COOKER BALSAMIC CHICKEN THIGHS

Low Carb Keto Slow Cooker Balsamic Chicken Thighs are a perfect meal for a busy weeknight. You can make this in your slow cooker, Instant pot or you can bake them! Just 4 carbs per serving!

With a few ingredients and 2-4 hours in your slow cooker, you have the most tender, mouthwatering, flavorful, chicken the whole family will love!

SLOW COOKER TAHINI CHICKEN THIGHS (LOW CARB AND GLUTEN FREE)

Juiciest Low Carb Chicken Thighs you will ever taste made easily in your slow cooker! This tasty Tahini mixture is spread over the chicken making a luscious broth. It’s made with just 8 ingredients and its gluten free too!

SLOW COOKER BALSAMIC PORK TENDERLOIN (KETO, LOW CARB)

Slow Cooker Balsamic Pork Tenderloin is a wonderful keto, low carb, gluten free dinner the whole family will enjoy!

If you’re looking for a lean protein pork tenderloin is a fantastic choice! Seasoned perfectly and seared well before cooking in the slow cooker and you’ve got an easy weeknight meal or weekend.

KETO SLOW COOKER BALSAMIC CAPRESE STUFFED CHICKEN THIGHS

This easy slow cooker recipe for Balsamic Caprese Stuffed Chicken Thighs is out of this world delicious! It’s also keto, low carb, gluten free and grain free! Quick Skillet directions also provided!

CROCK POT LOW CARB CHEESEBURGER CHILI

Crock Pot Low Carb Cheeseburger Chili is a cheeseburger lover’s dream, all made low carb and in the slow cooker!

Cheeseburger Chili is a great idea mashed up with all the flavors or a juicy burger, topped with a cheddar cheese sauce and cheddar cheese croutons.

CROCK POT LOW SUGAR MAPLE BBQ PULLED BEEF

No Sugar Added Maple BBQ Pulled Beef made low carb and in your slow cooker! This is easy, tasty and fool proof for picky eaters.  Toss it on a bun or a make a taco or top it on a portobello mushroom cap as seen here!

CROCK POT CHICKEN MARSALA

Traditional Chicken Marsala made simple in the slow cooker! I can’t think of an easier meal than one made in the crock pot. 

When you have the right recipe with the perfect amount of liquids and ingredients you can make some magic in the crock pot!

SLOW COOKER KETO MEXICAN BREAKFAST CASSEROLE {LOW CARB & GLUTEN FREE}

This Slow Cooker Keto Mexican Breakfast Casserole is low carb and naturally gluten free! Slow cooker or baking option included! Having breakfast warm and ready is key to starting a day on the right foot.

You can actually prep this the night before if you prefer, just wait to slow cooker until the morning. Or make it on the weekend and store in the fridge for an easy breakfast that everyone can just help themselves with. 

EASY LOW CARB SKILLET RECIPES

When I can make keto dinners for the whole family in one pan on the stove, I am a happy woman! The following are all my easy keto recipes made on your stove top in under 30 minutes!

SUGAR FREE LOW CARB KETO PUMPKIN CHILI

This hearty, comforting low carb pumpkin chili has all the flavors of fall and is gluten free, low carb, sugar free, and keto!

It’s made easily in a skillet on your stove top! If you’ve never made an easy skillet chili, you are going to love this skillet pumpkin chili recipe today! If you’ve never tried roasted fresh pumpkin in your chili before, you are going to be blown away!

LOW CARB LEMON CHICKEN PICCATA MEATBALLS (KETO, NUT FREE, GLUTEN FREE)

When you’re looking for a quick and easy, low carb dinner you can get on the table for the family in under 30 minutes, these lemon chicken piccata meatballs should be on the menu! 

Just 15 minutes to prep these delicious, low carb lemon chicken piccata meatballs and just under 15 minutes to cook in a luscious, buttery, creamy piccata sauce! Keto friendly, gluten free, nut free and just 2 net carbs per serving!

 KETO CHICKEN MUSHROOM CASSEROLE (ONE PAN)

Keto Chicken Mushroom Casserole is a perfect low carb meal made quickly and easily in one pan! The whole family will love this creamy casserole, even the picky ones! Creamy chicken and mushrooms go so well together.

QUICK KETO SKILLET LASAGNA

This Quick Easy Keto Skillet Lasagna uses simple ingredients and is ready in under 30 minutes! Having simple recipes with just a few ingredients is the best way to handle busy work weeks with a family.

When you can make simple low carb dinners in under 30 minutes that the whole family will enjoy and not complain about, that my friend is priceless!

LOW CARB FRENCH ONION MEATBALLS (GLUTEN FREE, KETO)

These tasty keto meatballs have all the flavors of French Onion soup packed in a perfect sized meatball! They are gluten free, grain free, low carb and perfect for a family meal!

Just a few simple ingredients and a short amount of time in the kitchen and this is an easy weeknight meal for a family. Double the recipe and freeze unbaked meatballs for another night when you’re short on time. 

KETO SKILLET CHICKEN PARMESAN (NUT FREE, LOW CARB)

This Easy Low Carb Keto Skillet Chicken Parmesan is made in one pan and in 30 minutes! It’s a nut free, keto, low carb chicken parmesan that is as good as grandma’s!

Now you can enjoy a delicious low carb chicken parmesan even on a busy weeknight! This recipe makes it quicker, easier and still just as delicious as if you had baked it!

KETO BACON CHICKEN ROSTI SKILLET

If you love a good keto chicken pot pie filling, but don’t want all the heavy pastry, this Low-Carb Chicken and Bacon Rosti Pie Skillet is made for you!

It combines two great loves, a classic creamy chicken bacon pie filling with a keto friendly Rosti topping, made from zucchini and turnip! 

QUICK KETO ITALIAN SAUSAGE ZUCCHINI SKILLET (ONE PAN MEAL)

This quick and easy family-friendly keto meal is made with just 8 ingredients and takes less then 30 minutes from start to finish!

The savory spices in the scrumptious Italian sausage once cooked creates an amazing juice to then cook your veggies in, all in one pan. It’s a win win using one skillet, not only for all the amazing the flavors that it creates but for the ease of cleaning up!

LOW CARB MEXICAN TAMALE SKILLET PIE (GLUTEN FREE, GRAIN FREE)

This Low Carb Mexican Tamale Skillet Pie is Gluten Free and Grain Free too! What is it about Mexican food that makes you want to indulge? Is it the spicy flavors or all the cheese? 

Whatever it may be that makes you swoon, this Mexican Skillet pie is anything but sinful!

AIR FRYER & INSTANT POT

During the holiday season, your oven might be full and packed but having an air fryer or instant pot can help get more food cooked in less time!

Hearty stews and creamy soups can be cooked in half the time as on the stove top or in the slow cooker. These easy keto dinner recipes are perfect for the cold weather nights.  

KETO INSTANT POT CHICKEN CARNITAS (OVEN DIRECTIONS INCLUDED)

This Keto Instant Pot Chicken recipe is perfect for any night of the week! Oven directions also provided!

These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor.

 KETO LOW CARB INSTANT POT ITALIAN BEEF

This Low Carb Keto Instant Pot Italian Beef recipe is quick, easy and full of amazing flavor! Slow cooker option also available! Either cooking method will produce juicy, tender beef that the whole family will love! Just 4 grams net carbs!

INSTANT POT COPYCAT CHIPOTLE BARBACOA BEEF (KETO, LOW CARB)

This Instant Pot Copycat Chipotle Barbacoa beef tastes just like the traditional and it’s even better knowing it’s keto and low carb! Slow cooker method is also provided.

The Instant Pot is one of the best ways to get that slow cooked and tender meat you’re looking for in less than half the time it would typically take if slow cooked.

INSTANT POT (PRESSURE COOKER) LOW CARB WHOLE CHICKEN AND GRAVY

This Easy Instant Pot, or rather, Electric Pressure cooker recipe, for a Whole Chicken and Low Carb Gravy is perfect for any busy person when weeknight dinners are difficult because time is short.

This can be made from start to finish in under an hour for any weeknight!

KETO BACON CHEDDAR STUFFED AIR FRYER BURGERS

A delicious, bacon cheddar stuffed air fryer burger for any busy weeknight made in under 30 minutes! Air Fryer burgers takes dinner to a stress free level.

No need to heat the grill or the oven, the air fryer does all the work! All you need to do is a simple flip, half way through cooking, top with cheese if desired and you’re done!

KETO AIR FRYER SALMON

This easy keto air fryer salmon recipe is a quick low-carb, high protein, whole30 easy dinner that can be ready in 15 minutes with a delicious zingy, sugar-free dressing and perfect served with a side of any low-carb vegetable you enjoy!

GLUTEN FREE LOW CARB KETO COCONUT SHRIMP (NUT FREE, AIR FRYER OPTION)

This Keto Coconut Fried Shrimp recipe will hit all the right notes in your mouth! It’s a tasty, finger food party appetizer or entree to serve to even the non low carb family and friends!

If you’ve never tried coconut shrimp, now is the time my friends! It’s basically an easy way to enjoy tasty shrimp! Fresh Shrimp coated in shredded coconut which is then fried, pan-fried, baked or even air fried!

AIR FRYER KETO BREADED MUSHROOMS

These gluten-free, air fryer, crispy keto breaded mushrooms make a great side dish to serve with any protein of choice or enjoy as a delicious appetizer with your favorite dipping sauce! Just 4 total grams of carbohydrates or 3 net carbs per serving!

KETO LOW CARB CASSEROLES

When the cooler weather hits, I love me some cozy casseroles that include delicious protein, with keto vegetables, fresh herbs and are all in one dish for a complete meal. 

LOW CARB HASHBROWN BREAKFAST CASSEROLE

This comforting low carb hashbrown breakfast casserole is perfect to feed a crowd, great for making ahead, and provides amazing leftovers! Full of protein and only 2 net carbs per serving!

It’s a hearty, satisfying meal that can be enjoyed for breakfast, lunch of dinner! You can easily make this a day or two ahead, keep refrigerated until ready to bake.

 LOW CARB KETO BREAKFAST CASSEROLE WITH SAUSAGE AND CHEESE (GLUTEN FREE)

If you’re looking for a delicious breakfast the whole family will love and an easy meal prep to make ahead for busy mornings, this easy keto breakfast casserole recipe is the perfect recipe for you! Just 4 total carbs per serving or 3 net carbs.

KETO CAESAR CHICKEN CASSEROLE WITH BROCCOLI

This Keto Caesar Chicken Casserole is an exclusive recipe I’m sharing from my cookbook, Naturally Keto! 

This Caesar chicken casserole has all the flavors of an amazing, hearty low carb meal made quick and easy for the whole family. Caesar dressing mixed with delicious Rotisserie chicken, broccoli and of course cheese, is an all in one, family winning recipe everyone will devour! 

LOW CARB REUBEN STYLE CAULIFLOWER CASSEROLE WITH PASTRAMI MEATBALLS

Low Carb Reuben Style Cauliflower Casserole with Pastrami Meatballs is a combination of the flavors of a classic Reuben sandwich, but with a family friendly twist in casserole form.

The classic pastrami and dressing that makes the Reuben what it is, makes for a tasty way to spice up a casserole meal for a family.

KETO PIZZA CAULIFLOWER CASSEROLE (LOW CARB AND GLUTEN FREE)

This Keto Pizza Cauliflower Casserole is a low carb lover’s pizza dream! I’ve finally found a way to enjoy everything I love about a meat lover’s pizza with a whole lot less carbs. It’s my hidden cauliflower recipe strikes again!

KETO CORNBREAD CASSEROLE (LOW CARB AND GLUTEN FREE)

This Easy Mexican Cornbread Casserole is Keto, Low Carb, Gluten Free, Grain Free and one of the most comforting and satisfying meals you can make for your family!

With a layer of cornbread as the base, a mixture of spices with organic grass fed ground beef and another layer of cheesy cornbread on top, this scrumptious meal is not only a family friendly one, but simple enough for any busy weeknight!

KETO BACON CHEESEBURGER CASSEROLE (NEW & IMPROVED!)

This Bacon Cheeseburger Casserole is made low carb secretly using cauliflower as the base and no one will know! It’s low carb, keto, gluten free, nut free and grain free!

New & Improved Method makes this a much easier casserole to get on the table fast even on a busy weeknight! Just 4 grams of net carbs per serving, perfect for those on a low carb diet or keto diet!

LOW CARB SIDE DISHES

Side dishes with fewer carbs make the holidays happier for those of us on a keto diet or low carb diet. These keto fall recipes are some of our favorites for the holiday season.

LOW CARB APPLE SAUSAGE CORNBREAD STUFFING

This Apple Sausage Cornbread Stuffing is a fantastic low carb stuffing that is full of flavor, no one will notice it’s low in carbs! In memory of my sweet grandma who always made the spiciest of stuffings, I made my version on the spicy side.

Now it’s not as spicy and she used to make where you actually needed a moment between bites to sit back and wipe the sweat off your brow. You can really alter the flavor and spices and much as you like.

 KETO ITALIAN SAUSAGE STUFFING (LOW CARB, GLUTEN FREE, NUT FREE)

If you’re on a keto or low carb diet, you can still enjoy stuffing for Thanksgiving using my keto coconut flour bread! This tastes just like my Italian Grandma’s Authentic stuffing and I know you are going to love it! 

KETO LOW CARB CRANBERRY SAUCE

This easy keto, low carb cranberry sauce has a hint of orange, and is perfectly sweet, but made without adding sugar and has just 5 ingredients!

This easy keto cranberry sauce takes little time in the kitchen and is packed full of flavor! No one will be able to tell this cranberry sauce is sugar free and low carb!

KETO BROCCOLI TOTS

These easy keto broccoli tots are a delicious, nutritious snack or side with any entree. The whole family will love, even the non low carbers. Just 5 net carbs per serving!

If you’re looking for a really tasty low-carb savory snack or even breakfast, these Keto Broccoli Tots are a favorite. They’re great for both adults and kids so if you need to fuel the whole household in one easy meal.

LOW-CARB KETO GREEN BEAN CASSEROLE

Low Carb Keto Green Bean Casserole is creamy, easy and the perfect side dish! Creating a delicious, low carb, keto version isn’t as difficult as you would think and is a even tastier, in my opinion, using fresh ingredients.

KETO SLOW COOKER CABBAGE AND ONIONS

Slow Cooker Cabbage and Onions is a classic side dish that can be enjoyed with any main entree! It’s keto, low carb, gluten free and easy!

Besides the ease of using the slow cooker, the cabbage takes on a different flavor when all the delicious seasonings and onions have a change to hang out together cooking low and slow.

KETO LOW CARB PUMPKIN CAULIFLOWER MASH

This pureed pumpkin and cauliflower mash is a delightful twist on the typical Thanksgiving and fall favorites. This recipe is my idea of boycotting the mashed potatoes and sweet potatoes for a lower carb dish that I can enjoy.

SLOW COOKER CREAMY CAULIFLOWER MASH

This Easy Slow Cooker Recipe for Creamy Mashed Cauliflower is a winning Low Carb, gluten free recipe! Instructions also include steaming cauliflower if you don’t own a slow cooker.

Creamy Mashed Cauliflower can be as comforting as creamy mashed potatoes when you have the perfect combination of ingredients. This recipe is a winning recipe!

LOW CARB BREADS

We all know when it comes to weight loss, indulging in breads too often is a sure fire way to fail on your goals.

The best part about these quick breads is your taste buds won’t notice the difference in their lower carb count and the best thing is that none will spike your blood sugar. 

KETO BROWN BUTTER PUMPKIN BREAD (NUT FREE, LOW CARB)

This Delicious Keto Low Carb, Nut Free, Brown Butter Pumpkin Bread is the perfect fall bread for the fall season to enjoy with your coffee or tea! Ideal if you’re on a ketogenic diet with just 3 grams of net carbs. It’s also almond flour free, and gluten free!

PUMPKIN CLOUD BREAD (LOW CARB AND GLUTEN FREE)

This Easy Fool Proof Recipe for Keto Low Carb Cloud Bread is not only scrumptious for the Fall season, but makes perfect Low Carb Pumpkin French Toast! Just 84 calories per slice and 2 Net Carbs!

SUGAR-FREE LOW CARB CHOCOLATE PUMPKIN BREAD (NUT FREE)

This Keto Sugar-Free, Low Carb but Nut Free Chocolate Pumpkin Bread is gluten free and grain free as well! It’s the season for all things pumpkin and the combo of chocolate and pumpkin in bread form has always and will continue to be the worlds best of the best of the fall recipes!

KETO PUMPKIN TWISTS (NUT FREE FATHEAD DOUGH)

These Sugar-Free Low Carb Pumpkin Twists are very easy to make, gluten free, grain free and perfect for holiday parties! No utensil required, just grab a napkin! Or enjoy these for a comforting brunch or breakfast on the weekend.

They taste sinful and indulgent but are healthfully made with the low carb in mind.

KETO NUT FREE GARLIC BREAD

This amazing recipe for keto nut free garlic bread is easy to make at home and so tasty your family will be requesting it often! Just 3 net carbs per serving and enjoy with your favorite entree! 

FOR REAL KETO TORTILLAS (NUT FREE, PALEO)

If you’re looking for an authentic yet Low Carb Tortilla, try these nut free, keto, paleo and gluten free tortillas! These are the most legit keto tortilla you will ever have! Just 1 net carb per tortilla! This recipe comes from my cookbook Naturally Keto!

LOW CARB DESSERTS & SNACKS

We’ve got all your favorite keto pumpkin desserts and many other favorites for a perfect dessert for the fall and winer season. A satisfying easy keto dessert will always include a healthy fat so you only need a small piece for a special occasion.

KETO LOW CARB APPLE DUMP CAKE (GLUTEN FREE)

Keto Low Carb Apple Dump Cake is a simple recipe that is grain free, gluten free and made with no added sugar! Just 5 g net carbs using apples for those on a low carb diet and 1 g net carbs using zucchini for those on a keto diet.

SUGAR FREE LOW CARB KETO APPLE POKE CAKE RECIPE

This is the ultimate keto cake for fall or special occasions the whole family will enjoy. This Low-Carb Keto Poke Cake uses zucchini instead of apple, and just 4 g net carbs per serving.

Thanks to the quick homemade easy recipe for cinnamon apple puree, this delicious cake is flavorsome and moist.

KETO LOW CARB CARAMEL APPLE CHEESECAKE BARS

These Amazing Keto, Low Carb, Gluten Free Caramel Apple Cheesecake Bars are a perfect Fall dessert that even your non sugar-free low carb friends will devour! It’s a pretty simple recipe with 3 easy layers of deliciousness!

EASY SUGAR-FREE PUMPKIN PIE (KETO, LOW CARB)

This Easy Sugar Free Pumpkin Pie has a low carb, gluten free and nut free pie crust with a creamy keto pumpkin pie custard filling all made sugar free! Just 4 net carbs per serving! Or make in the slow cooker as keto pumpkin bars instead.

LOW CARB MINI KETO PUMPKIN CHEESECAKE

This keto pumpkin no bake cheesecake recipe is perfectly portioned into mini cheesecakes for easy entertaining!

Whether you are following a keto diet or low carb diet or just looking to reduce your sugar, these are just 4 grams of net carbs per serving!

SUGAR FREE LOW CARB PUMPKIN PIE CUPCAKES (KETO, GLUTEN FREE)

These Sugar Free Keto Low Carb Pumpkin Pie Cupcakes are heavenly! You’d never notice they are made grain free, gluten free, sugar free and even low in calories!

These sugar free pumpkin pie cupcakes are basically mini pumpkin pies without a crust and served with a luscious sugar free pumpkin cheesecake mousse as the frosting!

Sugar Free Keto Pumpkin Mousse

SUGAR FREE KETO COCONUT FLAN {DAIRY FREE & GLUTEN FREE}

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

LOW CARB CANDIED BACON PECAN PIE BARS

These Low Carb Candied Bacon Pecan Pie Bars are grain free, keto, sugar-free and absolutely amazing in texture and taste! This recipe will be the perfect option to bring to a holiday party and even your non low carb loving friends will be shocked these candied bacon pecan pie bars are sugar free!

Sugar Free Keto Chocolate Pumpkin Mousse Cake

EASY SLOW COOKER SUGAR-FREE LOW CARB KETO FUDGE (DAIRY FREE & STOVE TOP OPTION)

Crock Pot Dairy Free Fudge couldn’t be any easier or more delicious! Now made completely sugar free with a few adaptions from the original!

This Easy Fudge recipe is made with just 5 ingredients and in the Slow Cooker! You can’t beat an easier dessert!

The post 75 Best Low-Carb Keto Recipes for Fall & Winter appeared first on Sugar-Free Mom.

Best Keto Chili Recipe

On a cold winter’s day there is nothing like a warm bowl of chili served up with a side of low carb cornbread!

This comforting no bean chili recipe is amazing whether you’re on a low carb diet or following a ketogenic diet!

Even if you’re a die hard bean lover when it comes to enjoying your favorite traditional chili recipe, I can almost guarantee, you won’t miss the beans here. My keto version is filling, satisfying and delicious!

It’s a great way to feed a crowd for a party as well!

Keto Sides to serve with Chili

I have to admit when I served this bowl of no-bean, but hearty low carb chili to my hubby, I was sure to get a few snarks and grumbles.

In fact, I never even mentioned there were no beans in it when I handed him the bowl. I made sure to have a nice piece of my Keto Cornbread on the side so he wouldn’t complain too much.

More easy sides:

Mexican Cauliflower Rice

Avocado Tomato Salad

Green Beans

Arugula salad

If you’re new to my blog then you may not know that my hubby is a non low carber and one who loves his meat, potatoes and carbs.

We’ve been happily married for 25 years but 16 of them I’ve been sugar-free and the last 8 low carb. He “tried” for a short time last New Years to eat low carb, even with all the delicious meals I make, he still can’t seem to give up sugar or carbs.

I’ve learned that you just can’t make someone do anything they don’t want to do. Motivation has to come from within and no amount of nagging will help the situation as much as I want him to be healthier. The best way to help him is to show him how I sustain my low carb lifestyle with amazing tasty recipes!

You can read all about my Low Carb Journey here.

At least he eats everything I make and usually loves everything I make, but a NO BEAN CHILI? I was worried I’d pushed my luck too far!

To my complete surprise he LOVED it! I was shocked! Not because I don’t think it’s fabulous. But because this man of mine loves beans!

Shocked I was. Happy, but utterly shocked. He said he didn’t even mind there weren’t beans and said this was the best chili I’ve ever made, plus less tooting later if you know what I mean LOL!

How to Make Easy Keto Chili Recipe in the Instant Pot

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

Ingredients

Ground beef

Onion 

Garlic 

Ground cumin

Chili powder

Dried oregano

Sea salt

Black pepper

Red or green peppers

Jalapeno 

Marinara sauce

Diced tomatoes

Tomato paste

Unsweetened cocoa powder

Beef broth

Favorite toppings; sour cream, cheddar cheese, green onions, fresh chopped cilantro, avocado, green chilies

Directions for Instant Pot Chili

Set a 6-quart Instant pot to the saute mode and pour in the oil. Add the onions, jalapeños and bell peppers and saute for 4 to 6 minutes or until tender.

Add the ground beef, garlic, and dry seasonings and cook until browned and no longer pink, stirring often to crumble the meat.

Stir in the marinara sauce, broth, tomatoes with green chilis, tomato paste, and cocoa powder. Cover and set the Instant Pot to the manual mode on high pressure for 20 minutes. Perform a quick release of the pressure. Remove the lid carefully, watching out for the steam.

Serve hot, with or without the optional toppings.

Store any leftover chili after it has cooked and cooled in an airtight container in the refrigerator for up to 3 days. This can also be frozen for up to 2 months.

Brenda’s Notes:

• The sugar grams you see in the nutrition info below come from the tomatoes used in the recipe. You could always increase the beef broth and reduce the tomatoes used but it wont be as thick as you see in the pictures here.
• You could certainly reduce the calories if you need to by replacing the ground beef with ground turkey. You will need a little bit of oil to brown the turkey in a skillet.
• You can add more spice, just taste and adjust seasonings to your preferences.
• You could also make this on the stove top by cooking the beef, onions, peppers, garlic in a large Dutch oven over medium heat until meat is no longer pink. Add all remaining ingredients, bring to a boil then reduce heat to low and simmer 1 hour or longer. The longer you simmer it the better!
• Here’s the Low Carb “Corn” Bread recipe and I made it in a cast iron skillet.

More Chili Keto Recipes

White Chicken Chili

Pumpkin Low-Carb Chili

Cheeseburger Chili

Keto Low-Carb Chili

Print

Slow Cooker Low Carb No-Bean Chili

Prep Time 15 minutes minutes

Cook Time 8 hours hours

Total Time 8 hours hours 15 minutes minutes

Servings 12 @1.5 cups

Calories 363kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 3 pounds ground beef I use Butcherbox
• 2 cups onion chopped
• 4 cloves garlic minced
• 1 tbsp ground cumin
• 1-3 tsp chili powder
• 1 tsp dried oregano
• 1 tsp salt
• 1 tsp pepper
• 3/4 cup sweet red pepper chopped
• 1 small jalapeno seeded, finely chopped
• 24 ounces marinara sauce
• 14 ounces diced tomatoes
• 4 tbsp tomato paste
• 2 tbsp unsweetened cocoa powder
• 3 cups beef broth

Instructions

• Brown your ground beef with the onion and garlic in a large skillet until no longer pink.
• Stir in the dry seasonings then place it into the slow cooker.
• Add all remaining ingredients into the slow cooker and stir to combine.
• Cook on low 8 hours or high 4 hours. (To make in the Instant Pot please see blog post above)
• Optional toppings: green chiles, cheddar cheese, sour cream, avocado

Notes

Net Carbs: 7g

This recipe was first published in Jan. 2016 and updated in 2017 with a video and some adaptions. I reduced the beef broth by half from the orginial recipe because some comments mentioned it wasn’t as thick as a chili should be. You can reduce the broth even more or even eliminate it if the canned tomatoes seem like enough to you. 

Nutrition

Serving: 1.5cups | Calories: 363kcal | Carbohydrates: 9g | Protein: 21g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 80mg | Sodium: 713mg | Potassium: 544mg | Fiber: 2g | Sugar: 3g | Vitamin A: 495IU | Vitamin C: 19.8mg | Calcium: 51mg | Iron: 3.4mg

The post Easy Low Carb Keto Chili (Slow Cooker or Instant Pot) appeared first on Sugar-Free Mom.

INSTANT POT KETO BEEF STEW

An American comforting classic recipe is beef stew and for good reason. It has everything you want in a warm bowl of stew, mouthwatering tender beef, succulent vegetables in a flavorful broth made all in one pot.

The word “stew’ refers to the method of cooking small pieces of meat, simmering for hours until tender.

The Instant Pot can give you the tender texture that feels like the meat has been simmered for hours, but it’s done in more than half that time.

How to Make a Thicker Broth

To make a thicker broth for any stew or soup recipe where you are not using any flour or gluten, you will need a thickening agent. Most low carb recipes use xanthan gum and while this is fine to use, I prefer using glucomannan.

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

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

Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form. Because of its ability to soak up liquids, it is an impressive thickener and emulsifier.

How to Make Instant Pot Keto Beef Stew

Ingredients

You need beef chuck roast or beef stew meat, oil, salt, pepper, bone broth, garlic, tomato paste, Italian seasonings, onion, carrots, Daikon radish, mushrooms and optional glucomannan to thicken.

Instructions

If using chuck roast and not already cut stew meat, cut the beef into 1.5-2 inch cubes.

Heat 1 tablespoon oil in the Instant Pot using the sauté mode. When the pot is hot, add half the beef. Sprinkle with half the salt and pepper.

Brown the beef on the first side, don’t move it for about 5 minutes or until browned and easily releases from the bottom of the pot. Flip over and brown the other side. Remove to a covered container to keep warm.

Add the rest of the oil and the remaining beef to brown as you did with the first half. Return the other half of the beef back into the pot.

Pour in the broth, garlic, tomato paste, dried seasonings and stir to combine.

Add the onions, carrots, radish, and mushrooms. Turn off sauté mode.

Close the lid and cook on manual mode at high pressure for 35 minutes. It will take about 10-15 minutes for the pressure to come to temperature. Once the timer ends, allow the pressure to naturally release for 10 minutes. Then using a long wooden spoon, push the steam valve to release pressure quickly.

Carefully open the lid, stir beef stew and decide if you’d like a thicker broth. If so, sprinkle the glucomannan over the stew, stir to combine.

Serve with a sprinkle of fresh parsley and enjoy immediately!

How to Make Keto Beef Stew without Instant Pot

If you don’t have an Instant Pot, you can easily make this on your stove using a large, heavy pot or Dutch oven.

Follow the directions but instead of adding the oil and cooking the beef in the instant pot, add to your Dutch oven over medium high heat. Continue until step number 5. Bring to a boil then simmer.

Cover and cook, until the beef is tender, about 1 1/2 hours. Add the onions, carrots and radish, simmer, covered, until vegetables are tender, about 30 minutes more. Add mushrooms, in the last 15 minutes of cooking vegetables.

If you would like your broth thicker please refer to paragraph above with information on how to thicken this beef stew.

What Can Replace Radish?

If you can’t find Daikon radish, regular little red radishes will also work. You won’t even have to peel them because the color will just come off as they cook in the stew.

If you’d prefer to try another low carb vegetable besides radish, I would recommend turnip or rutabaga.

Instant Pot Keto Beef Stew

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Instant Pot Keto Beef Stew

Prep Time 30 minutes minutes

Cook Time 35 minutes minutes

Servings 8 servings @1.5 cups

Calories 292kcal

Author Brenda Bennett

Ingredients

• 2 pounds beef chuck roast boneless (or beef stew meat)
• 2 tablespoons extra virgin olive oil divided
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 4 cups beef bone broth
• 3 cloves garlic minced
• 2 tablespoons tomato paste
• 1 teaspoon dried Italian seasoning
• 1 teaspoon dried thyme
• 8 ounces onion chopped
• 8 ounces carrots cut unto 1-inch pieces
• 6 ounces Daikon radish peeled, cut into 1-inch pieces
• 6 ounces Baby Brown Pearl Mushrooms
• 1 teaspoon glucomannan (optional to thicken)

To Serve

• 1 tablespoon fresh parsley chopped

Instructions

• If using chuck roast and not already cut stew meat, cut the beef into 1.5-2 inch cubes.
• Heat 1 tablespoon oil in the Instant Pot using the sauté mode. When the pot is hot, add half the beef. Sprinkle with half the salt and pepper.
• Brown the beef on the first side, don’t move it for about 5 minutes or until browned and easily releases from the bottom of the pot. Flip over and brown the other side. Remove to a covered container to keep warm.
• Add the rest of the oil and the remaining beef to brown as you did with the first half. Return the other half of the beef back into the pot.
• Pour in the broth, garlic, tomato paste, dried seasonings and stir to combine.
• Add the onions, carrots, radish, and mushrooms. Turn off sauté mode.
• Close the lid and cook on manual mode at high pressure for 35 minutes. It will take about 10-15 minutes for the pressure to come to temperature. Once the timer ends, allow the pressure to naturally release for 10 minutes. Then using a long wooden spoon, push the steam valve to release pressure quickly.
• Carefully open the lid, stir beef stew and decide if you’d like a thicker broth. If so, sprinkle the glucomannan over the stew, stir to combine.
• Serve with a sprinkle of fresh parsley and enjoy immediately!

Notes

Net Carbs : 7g per serving

One serving is 1.5 cups

Nutrition

Serving: 1serving | Calories: 292kcal | Carbohydrates: 9g | Protein: 28g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 78mg | Sodium: 488mg | Potassium: 686mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4864IU | Vitamin C: 11mg | Calcium: 52mg | Iron: 3mg

The post Low Carb Instant Pot Keto Beef Stew appeared first on Sugar-Free Mom.

What is Barbacoa Beef ?

Barbacoa beef is a traditional Mexican dish made from cow, goat or lamb and typically slow cooked with various spices, especially adobo chilis!

It has become quite popular if you’ve frequented a Chipotle restaurant and tried it. My homemade recipe is just as flavorful and delicious and made quicker in the Instant Pot, but just as tender and moist!

How to Make Barbacoa in the Instant Pot

The Instant Pot is one of the best ways to get that slow cooked and tender meat you’re looking for in less than half the time it would typically take if slow cooked.

Pressure cooking today in the Instant pot is also a whole lot easier than the way I learned from my grandmother and mother using the old fashioned pressure cookers that jiggled and hissed the entire time they cooked!

You’re also less likely to have an explosion with the new Instant Pots as what could have happened back in the day. As long as you follow the instructions in the recipe below, you will have a fool proof and fail proof tender succulent beef that you can enjoy in tortillas, or make a bowl with cauliflower rice!

Directions

Add the oil to the instant pot and press “saute” setting. Once heated, add the roast and brown on each side. While it’s browning, make the sauce.

Add all remaining ingredients into a blender and blend on high until smooth. Once the meat is browned, pour sauce over it. Cover the instant pot and pressure cook on high for 60 minutes.

Allow to naturally release by turning off the pot. Leave alone and wait until the float valve has gone down which could take up to 30 minutes. Once depressurized, remove cover and shred meat with two forks.

Serve with my “For Real” Tortillas from my new cookbook, Naturally Keto or add it to a bowl with cauliflower rice and additional toppings like cheese, sour cream, avocado, salsa.

Low Carb Instant Pot Recipes

I love using my instant pot for various recipes when i really don’t have the time to prep a meal in my slow cooker in the morning. Here are some other Instant Pot recipes you might like:

• Instant Pot Whole Chicken and Gravy
• Instant Pot Corned Beef and Cabbage
• Instant Pot Italian Sausage and Pepper Soup

“For Real” Paleo Keto Tortillas

Naturally Keto Cookbook

Inside my keto cookbook you will find:

• Over 125+ low carb, ketogenic, high fat recipes
• 50 plus Dairy Free Recipes and many with Dairy Free-Options
• 75 Egg-Free Recipes
• Over 115 that are nut free!
• A beautiful photograph for EVERY SINGLE RECIPE!
• Nutritional information for every recipe
• Step-By-Step Instructions
• Recipes labeled Dairy free, Nut Free, Stove Top, 30 minutes or less
• Storage and prepping instructions
• A beginner’s guide to keto
• Tips on dealing with a reluctant spouse
• Fool proof recipes for entertaining a non-keto crowd
• How to swap ingredients for allergies
• 4 week meal plans (including a dairy free week)!

Whether you’re just trying to remove sugar from your life, or just learning to eat low carb or even if you’ve been doing keto for a long time, Naturally Keto will bring you recipes that satisfy and inspire you, that even the novice cook can make with nothing too complicated or fancy or hard to find ingredients. This book provides you keto friendly family meals that everyone will love, even the picky ones.

How to Make Barbacoa in Slow Cooker

If you don’t have an Instant Pot you can still make this tender barbacoa in your slow cooker.

Directions

Add the oil to a large skillet on the stove over medium high heat. Once heated, add the roast and brown on each side. While it’s browning, make the sauce.

Add all remaining ingredients into a blender and blend on high until smooth. Once the meat is browned place it into your slow cooker. Pour sauce over it. Cover and cook on high for 4-6 or until tender and you are able to shred easily with a fork or low for 8-10 hours.

Keto Instant Pot Barbacoa Beef

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Instant Pot Copycat Chipotle Barbacoa Beef (Keto, Low Carb)

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Servings 8 servings @ 4 ounces

Calories 249kcal

Author Brenda Bennett/SugarFreeMom

Ingredients

• 2 pounds Beef Chuck Roast cut into chunks
• 2 tbsp avocado oil
• 2/3 cup beef bone broth
• 1 chipotle chili (puree)
• 3 cloves garlic minced
• 1 tbsp apple cider vinegar
• 3 tbsp lime juice
• 2 tsp dried oregano
• 1 tbsp cumin
• 2 tsp salt
• 1 tsp pepper

Instructions

• Add the oil to the instant pot and press "saute" setting. Once heated, add the roast and brown on each side. While it's browning, make the sauce.
• Add all remaining ingredients into a blender and blend on high until smooth. Once the meat is browned, pour sauce over it. Cover the instant pot and pressure cook on high for 60 minutes.
• Allow to naturally release by turning off the pot. Leave alone and wait until the float valve has gone down which could take up to 30 minutes. Once depressurized, remove cover and shred meat with two forks.
• Serve with my "For Real" Tortillas or add it to a bowl with cauliflower rice and additional toppings like cheese, sour cream, avocado, salsa.
• If you don't have an Instant Pot you can make this in the slow cooker. Instructions are above within the post.

Notes

Net Carbs: 1g

This recipe was first published in Sept. 2019.

For Real Tortilla Recipe Here

Naturally Keto Cookbook Here

Nutrition

Serving: 1serving @ 1/2 cup | Calories: 249kcal | Carbohydrates: 2g | Protein: 23g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 78mg | Sodium: 706mg | Potassium: 401mg | Fiber: 1g | Sugar: 1g | Vitamin A: 118IU | Vitamin C: 2mg | Calcium: 32mg | Iron: 3mg

The post Instant Pot Copycat Chipotle Barbacoa Beef (Keto, Low Carb) appeared first on Sugar-Free Mom.

EASY PEEL FARM FRESH EGGS

The way to cooking perfect easy peel hard boiled eggs, where the shells come off easily without destroying the white while peeling, and with a delicious, silky yolk, has been debated for years. If you’ve tried boiling and steaming and still have terrible issues with the peeling, I can so relate! We have chickens so farm fresh is what we use, but that doesn’t mean they’ve been easier to peel then store bought. I’ve even tried using older eggs as opposed to fresher ones, but no attempts have been successful until now! The Instant pot is the key to perfect hard boiled eggs that peel easily without fear of losing the delicious custardy whites when peeling the shell!

INSTANT POT VERSUS EGG STEAMER

While steaming eggs is a much better option than boiling, it is still not my preferred method for easy peeling. Steaming does produce a more tender cooked egg and less cracking as opposed to boiling, but if you truly don’t want to fight that peel every time you make hard or soft boiled eggs, invest in an Instant Pot. It’s quicker then steaming or boiling with just 3 minutes to cook! You will need a wire rack or egg rack like this to level your eggs in the pot. 

CAN I SKIP THE ICE WATER BATH?

One thing remains the same for all the different methods for hard or soft boiling eggs and that is ICE WATER! Yes! As soon as your eggs are done, they need a quick little bath in icy cold water for just about 30 seconds. If you leave them any longer, your hard boiled eggs will be cold and unappetizing. Do not forgo this step! It makes all the difference in the world to perfect hard boiled eggs.  

EGG SIZES MATTER

The size of your eggs will be the determining factor for time in the Instant pot. If you have small store bought eggs, just 5 minutes cook time will be enough. If you have large eggs, 6 minutes cook time is needed. But extra large eggs will need about 7 minutes. 

We like our yolks cooked but not dry so with our farm fresh chicken eggs that are pretty large than typical store bough eggs, we opted for 6 minutes. If you want very dry yolks cook your small to large eggs for 7 minutes. 

Wanting soft boiled, runny yolks? Check out this recipe for Instant Pot Easy Peel Soft Boiled Eggs! 

HOW TO COOK EGGS IN THE INSTANT POT

COLD WATER– Place 2 cups of cold water into your Instant Pot.

RACK– Place a silicone or wire rack into the pot to level the eggs and keep them from moving. 

EGGS– Place no more than 6 clean, organic eggs on the rack with some distance between them. 

COVER– Make sure your cover is sealed well and valve is set to “sealing”. 

SETTINGS– Press “manual” and set timer for 5-7 minutes (depending on the size of your eggs) at low pressure. Once it’s done, leave in the pot for 1 minute then quick release by switching valve to “venting”. When pin has dropped, carefully remove lid.

ICE BATH– Quickly remove your eggs using tongs and place into an icy cold bowl of water. Leave them there for just 30 seconds and remove. Peel and enjoy immediately!

INSTANT POT EASY PEEL HARD BOILED EGGS

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Instant Pot Easy Peel Soft Boiled Eggs

Prep Time 1 minute minute

Cook Time 6 minutes minutes

Servings 3 servings

Calories 143kcal

Author Brenda Bennett/Sugar-Free Mom

Equipment

• 6 quart Instant Pot
• Instant Pot Wire Egg Rack

Ingredients

• 6 large eggs
• 2 cups cold water

Instructions

• Place the insert rack into the Instant Pot. Pour in the water and place 6 eggs onto the rack.
• Make sure your cover is sealed well and valve is set to "sealing". 
• Press "manual" and set timer for 3 minutes at low pressure.
• Once timer beeps, press "cancel" and wait 1 minute. After 1 minute, use a long wooden spoon to move valve to "venting" for quick release.
• Once pressure is down and pin has dropped, carefully remove the lid. Be careful of steam. Remove eggs with tongs and place into a bowl of ice water for 30 seconds.
• Peel easily and enjoy!

Nutrition

Serving: 1serving @ 2 eggs | Calories: 143kcal | Carbohydrates: 1g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 372mg | Sodium: 142mg | Potassium: 138mg | Sugar: 1g | Vitamin A: 540IU | Calcium: 56mg | Iron: 2mg

The post Instant Pot Easy Peel Hard Boiled Eggs appeared first on Sugar-Free Mom.

PERFECT SOFT BOILED EGGS

The way to cooking perfect soft boiled eggs, where the shells come off easily without destroying the white while peeling, and with a delicious, oozing, silky, yolk, has been debated for years. If you’ve tried boiling and steaming and still have terrible issues with the peeling, I can so relate! We have chickens so farm fresh is what we use, but that doesn’t mean they’ve been easier to peel then store bought. I’ve even tried using older eggs as opposed to fresher ones, but no attempts have been successful until now! The Instant pot is the key to perfect soft boiled eggs that peel easily without fear of losing the delicious custardy whites!

HOW TO COOK EGGS IN THE INSTANT POT

COLD WATER– Place 2 cups of cold water into your Instant Pot

RACK– Place a silicone or wire rack into the pot to level the eggs and keep them from moving. 

EGGS– Place no more than 6 clean, organic eggs on the rack with some distance between them. 

COVER– Make sure your cover is sealed well and valve is set to “sealing”. 

SETTINGS– Press “manual” and set timer for 3 minutes at low pressure. Once it’s done, leave in the pot for 1 minute then quick release by switching valve to “venting”. When pin has dropped, carefully remove lid.

ICE BATH– Quickly remove your eggs using tongs and place into an icy cold bowl of water. Leave them there for just 30 seconds and remove. Peel and enjoy immediately!

EGGS ARE A PERFECT PROTEIN SOURCE

Whole eggs are one of the most nutritious foods you can consume. Eggs are an excellent source of quality protein, vitamins and minerals! They are rich in selenium, Vitamin B6, Vitamin B12, Vitamin A, Vitamin D as well as zinc, copper and iron.

The cholesterol hypothesis of heart disease is dead. Dietary cholesterol does not in fact raise blood cholesterol in most people. Here’s a youtube video from Dr. David Diamond if you’d like to learn how cholesterol is needed in the body and how it does not cause heart disease. 

THE TRICK FOR EASY PEELING

One thing remains the same for all the different methods for soft boiling eggs and that is ICE WATER! Yes! As soon as your eggs are done, they need a quick little bath in icy cold water for just about 30 seconds.

If you leave them any longer, your soft boiled eggs will be cold and unappetizing. Do not forgo this step! It makes all the difference in the world to perfect soft boiled eggs.  

STEAMING EGGS VERSUS INSTANT POT

While steaming eggs is a much better option than boiling, it is still not my preferred method for easy peeling. Steaming does produce a more tender cooked egg and less cracking as opposed to boiling, but if you truly don’t want to fight that peel every time you make soft boiled eggs, invest in an Instant Pot. It’s quicker then steaming or boiling with just 3 minutes to cook! You will need a wire rack or egg rack like this to level your eggs in the pot. 

KETO BREAKFAST SIDES

Some delicious keto breakfast side that would make for a wonderful brunch or breakfast would be my Cloud Bread French Toast, Breakfast Sausage Patties, Ricotta Pancakes, Dairy Free Chaffles, Coconut Flour Bread, Everything Bagel Bread, Chocolate Chip Muffins , Cinnamon Rolls or this amazing Italian Sausage Quiche. 

LOW CARB KETO MEAL PLANS

If you love meals like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb keto dinner meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key!  LEARN MORE TODAY!

EASY PEEL INSTANT POT SOFT BOILED EGGS

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Instant Pot Easy Peel Soft Boiled Eggs

Prep Time 1 minute minute

Cook Time 6 minutes minutes

Servings 3 servings

Calories 143kcal

Author Brenda Bennett/Sugar-Free Mom

Equipment

• 6 quart Instant Pot
• Instant Pot Wire Egg Rack

Ingredients

• 6 large eggs
• 2 cups cold water

Instructions

• Place the insert rack into the Instant Pot. Pour in the water and place 6 eggs onto the rack.
• Make sure your cover is sealed well and valve is set to "sealing". 
• Press "manual" and set timer for 3 minutes at low pressure.
• Once timer beeps, press "cancel" and wait 1 minute. After 1 minute, use a long wooden spoon to move valve to "venting" for quick release.
• Once pressure is down and pin has dropped, carefully remove the lid. Be careful of steam. Remove eggs with tongs and place into a bowl of ice water for 30 seconds.
• Peel easily and enjoy!

Nutrition

Serving: 1serving @ 2 eggs | Calories: 143kcal | Carbohydrates: 1g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 372mg | Sodium: 142mg | Potassium: 138mg | Sugar: 1g | Vitamin A: 540IU | Calcium: 56mg | Iron: 2mg

The post Perfect Easy Peel Instant Pot Soft Boiled Eggs appeared first on Sugar-Free Mom.

INSTANT POT CHEESECAKE

The Instant pot has so many advantages and is a great addition to your keto kitchen. It can save you so much time when it comes to making low carb dinners for your family, but it can also be used for amazing, keto desserts as well! I adapted my popular crustless vanilla cheesecake recipe to create a smaller version for the 8 inch spring form pan used inside the Instant pot.

SUGAR FREE CHEESECAKE

Creating sugar free desserts is always about using low carb sweeteners that you prefer. If you’re brand new to sugar free baking then it can be a little challenging to choose the right sweetener for your taste buds. Be sure to read the below paragraph about the low carb sweetener options you can use for this recipe. But honestly, making a traditional cheesecake into a sugar free cheesecake is really quite simple when you start with a fabulous creamy cheesecake recipe like mine. My orginial recipe which is in my cookbook,Naturally Keto, is adapted from my mom of course. She is an Italian American and knows how to make incredible, decadent desserts, but cheesecake and ricotta pie are some of her best recipes. 

TIPS FOR NO CRACKS INSTANT POT CHEESECAKE

My mistake as you can see from the above photo is that I did forget my paper towel would cause a design to form over the top of my cheesecake. Using parchment over the top of the cheesecake then using 2 paper towels will absorb the condensation that occurs while baking. 

While not completely needed, a layer of aluminum foil over the paper towels will also help prevent liquid over the top of the keto cheesecake.

The most important step to take to prevent cracking in the middle of your cheesecake is letting the Instant Pot Naturally Release. Do not do anything else, just turn it off and leave that cover on, no peeking! After one hour you can remove the lid and the foil, paper towel and parchment and you will have a perfect looking Instant Pot Keto Cheesecake! 

To make removal easier from the Instant Pot I used a silicone trivet. 

CRUST OR CRUSTLESS CHEESECAKE

You could certainly make a keto crust for this cheesecake, but honestly I don’t think you will miss not having one and you can save on carbs keeping it crustless. But totally up to you of course! If you want a crust, I’d recommend this crust from my no bake strawberry mousse pie recipe. 

BEST LOW CARB SWEETENER OPTIONS

Our favorite low carb sweetener that doesn’t leave an aftertaste, is Better than Sugar by Sweetleaf. We used the powdered sweetener and they also have a granulated option. It’s a combination of erythritol and stevia and has plenty of sweetness as sugar would provide.  Swerve confectioners sweetener is also low carb but doesn’t have as much sweetness and you may need to use a bit more to get this as sweet as you like.  Allulose would be another option but again it isn’t as sweet as using the Better than Sugar sweetener. Allulose comes in a liquid which would probably work best in this cheesecake recipe as well as my keto caramel sauce recipe, but it also comes granulated if you prefer. 

NO INSTANT POT? 

Use this recipe for my Crustless Low Carb Cheesecake made in the oven. 

SUGAR FREE KETO INSTANT POT CHEESECAKE

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Sugar Free Keto Instant Pot Cheesecake

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Servings 8 servings

Calories 253kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 16 ounces cream cheese softened
• 2 large eggs
• 1 egg yolk
• 1/2 cup sour cream
• 1/2 cup Better than Sugar confectioners or Swerve confectioners
• pinch salt
• 1 teaspoon vanilla extract

Entire recipe for Sugar Free Caramel Sauce

Instructions

• Pour 1.5 cups of water into the instant pot. Place the silicone trivet in the bottom of the instant pot. Liberally grease a 7.5 inch instant pot spring form pan. (8 inch can also be used).
• Place all the ingredients for the cheesecake into a mixer and blend until smooth. If you're concerned about the sweetener, wait to add the eggs until after you can taste the sweetener with the other ingredients. Once you adjust the sweetness of the batter, then incorporate your eggs. Pour this batter into the greased spring form pan.
• Place the pan onto the trivet. Place a piece of parchment over the top of the pan. Place 2 folded pieces of paper towel over the parchment. Place one piece of aluminum foil over the paper towels. Close the lid of the instant pot.
• Press manual mode and set the timer for 35 minutes on high pressure. After timer beeps, unplug the instant pot and leave it alone for 1 hour. After one hour, remove the lid and the pan from the instant pot. Remove parchment, paper towels and foil. Allow to cool on the counter for 30 minutes, then place in the refrigerator for 4-5 hours or overnight before serving.
• Remove from the spring form and enjoy with OPTIONAL: keto sugar free caramel sauce!
• Store left overs in the refrigerator in an airtight container for up to 5 days.

Notes

Nutrition Info does not include any toppings. Net Carbs: 3g

Cheesecake Nutrition Info with entire recipe of caramel sauce:

Calories: 374

Carbs: 4g

Protein: 6g

Fat: 38g

Nutrition

Serving: 1serving | Calories: 253kcal | Carbohydrates: 4g | Protein: 6g | Fat: 24g | Saturated Fat: 14g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 137mg | Sodium: 201mg | Potassium: 113mg | Sugar: 3g | Vitamin A: 951IU | Vitamin C: 0.1mg | Calcium: 79mg | Iron: 0.4mg

The post Sugar Free Keto Instant Pot Cheesecake appeared first on Sugar-Free Mom.

A hearty beef stew that tastes like its been simmering on the stove all day made in less than 30 minutes?!!

I kid you not friends!

It is possible using a pressure cooker! But whether you have one or not you can still make this traditional family favorite at home. Either way it’s cooked, it will be sure to please! Directions are included for cooking on the stove below. 🙂

Learning how to use a pressure cooker doesn’t have to be intimidating and is worth every penny if you purchase one. Saves you so much time in the kitchen. I grew up helping my grandmother and mom making all sorts of recipes in the pressure cooker so I was never afraid of it. I even posted a video of How To use one so you don’t have to be afraid of using one either. The new versions are so safe and really effortless!

The only thing you need to do is gather your ingredients and start timing! 😉

Quick & Hearty Beef Stew

[sc:Ziplist]

Ingredients

• 2 pounds Boneless Beef Chuck Roast, chunks
• 2 tablespoons oil
• 1-1/2 cup water*
• 1 teaspoon minced garlic
• 2 teaspoons salt
• 1/4 teaspoon pepper
• 1 medium onion, sliced or 1 cup
• 4 large carrots, cut in thirds
• 4 medium potatoes, quartered
• optional: fresh parsley, chopped

* Water can be replaced with beef broth if you choose.

Directions

Heat oil in your pressure cooker then brown meat. Once browned add water, garlic, salt and pepper. Close lid and bring to pressure. Cook for 20 minutes and release pressure. Add onion, carrots and potatoes. Close lid and bring to pressure. Cook for 5 minutes then release pressure. Carefully remove lid away from face. Divide among serving bowls and add fresh parsley if desired.

TO MAKE THIS ON THE STOVE:

Using a Dutch Oven heat your oil then brown your meat. Increase water to 2 cups and add it to your pot along with seasonings. Bring to a boil then cover and simmer for an hour. Add onion, carrots and potatoes and continue to simmer, covered, for 30 minutes or until vegetables are tender.

Nutrition Info

Servings: 12 cups* Calories per cup: 253* Fat: 14g* Cholesterol: 50mg* Sodium: 66mg* Carbs: 16g* Fiber: 2g* Sugar: 2g* Protein: 16g* Points+: 5*

Other recipes you might like:

• Chicken Cacciatore in the pressure cooker
• Crock Pot Beef Burgundy
• Crock Pot White Chicken Chili
• Beef Orzo Spinach Soup

The post Quick & Hearty Beef Stew appeared first on Sugar-Free Mom.