sausage Archives - Sugar-Free Mom

Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe

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

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

Keto Cheddar Sausage Stuffed Bagels

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

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

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

Why These Low Carb Bagels Work

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

These bagel bites check all the boxes:

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

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

Perfect for Meal Prep and Busy Weeks

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

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

These cheddar sausage stuffed bagels are ideal for:

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

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

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

Ingredients for Cheddar Sausage Stuffed Bagels

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

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

Easy Swaps and Variations

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

Protein swaps:

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

Dairy-free option:

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

Flavor variations:

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

Midlife Macro Tips for This Recipe

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

Here’s how to use it effectively:

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

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

Air Fryer Option

Yes, you can make these in the air fryer.

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

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

Storage and Reheating

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

These reheat beautifully and keep their texture.

New Here?

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

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

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

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

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

If you’re ready for more support:

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

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

Low Carb Keto Cheddar Sausage Stuffed Bagels

Low Carb Cheddar Sausage Stuffed Bagels

Prep Time 20

Cook Time 25

Total Time 45

Servings

Calories 203kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

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

Instructions

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

Notes

Net Carbs: 1.9 g

Midlife Macro Approved!

This recipe was first published in Jan 2016.

Nutrition

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

Low Carb Cheesy Sausage Stuffed Mushrooms (Keto)

Brenda Bennett — Mon, 24 Aug 2020 12:00:00 +0000

Low Carb Keto Cheesy Spicy Sausage Stuffed Mushrooms is an easy appetizer to whip up for the any party!

Keto Stuffed Mushrooms

When it comes to entertaining, I’m all about easy recipes that take little time to prepare, but provide my guests with a little something satisfying to hold them over before the first course. Just a few ingredients and little time in the kitchen and this fabulous keto appetizer will be your most favorite way to feed your friends and family!

If you’d agree with me that appetizers don’t have to be full of carbs to be fantastically delicious than you will be nothing more than delighted to make these keto stuffed mushrooms for your guests.

The hardest part, which isn’t hard at all in fact, is simply cooking the sausage! Once that is ready you stir in the spices and add some cream cheese and you’re practically done!

Make Ahead Keto Appetizer

The lightly dried chili pepper and parsley flakes sprinkled on top makes for a festive look, don’t you think? Of course these are totally optional spices and if you don’t like either of these just leave them off or even add some grated parmesan for a little something extra.

Make ahead up to 2 days ahead for easy, stress free entertaining. Reheat in the baking pan you cooked them in or transfer to a serving plate. Entertaining doesn’t have to be stressful and sometimes, just easy appetizers and some desserts are all you need for a great low-carb and keto foodie party!

Other Appetizers you might like; Keto Crackers, Guacamole, Cauliflower Hummus

Low Carb Keto Meal Plans

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday. You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like. The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow you the option to remove, add, start with a blank menu and create your own if you so wish. Learn More about our meal plans!

Low Carb Keto Cheesy Sausage Stuffed Mushrooms

Low Carb Keto Cheesy Spicy Sausage Stuffed Mushrooms

Prep Time 20

Cook Time 30

Total Time 50

Servings @ 2 stuffed mushrooms

Calories 164kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

24 ounces Baby Bella mushrooms stems removed
12 ounces pork sausage
1 teaspoon garlic powder
1 teaspoon dried basil
1 teaspoon dried parsley
2 -3 teaspoons chili powder
8 ounces cream cheese softened
Optional: Crushed Red Chili Pepper Flakes and Parsley

Instructions

Preheat oven to 350 degrees F.
Scoop the inside of each mushroom to make room for the stuffing.
Place each mushroom into a 9 by 13 baking dish. Set aside.
Brown the sausage in a skillet over medium heat.
Once browned, stir to seasonings and combine. Taste and adjust seasonings as desired.
Place the cream cheese in a stand mixer then add in your sausage.
Blend until combined.
Stuff each mushroom with mixture. ( If making ahead, you can cover and refrigerate for up to 2 days.)
Bake for 30 minutes.
Once out of the oven sprinkle on chili pepper and parsley if desired.
Remove mushrooms to a serving platter.
Enjoy warm or at room temperature.

Notes

Net Carbs: 2g per serving

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

Nutrition

The post Low Carb Cheesy Sausage Stuffed Mushrooms (Keto) appeared first on Sugar-Free Mom.

Low Carb Italian Sausage Quiche

Brenda Bennett — Mon, 18 Feb 2019 11:00:00 +0000

This savory Cheesy Italian Sausage Pepper Quiche is gluten free, low carb and keto! Perfect for brunch or an easy meal any night of the week!

Italian Style Quiche

There’s just something about an All- in-One kind of meal. You know those meals that include your protein and veggies and all in a nice little package called a pie?

This meal is everything you love about savory pies and more. A cheesy quiche with crumbles of perfectly spiced sausage, the smokey flavor of roasted red peppers and oozing mozzarella in every crack and crevice.

Have I made you hungry yet?

Coconut Flour Pie Crust

The best savory pies start with the best savory pie crust. If your pie crust is soggy or just not that great, the filling won’t really matter.

A flaky crust is needed in this delicious Italian inspired pie. Mine just happens to be grain free, low carb and nut free. You won’t find many low carb crusts without almond flour but in our case, with a tree nut allergic child, that’s how I work.

You don’t have to use my coconut flour pie crust, but you just might want to. This pie crust works wonderful with sweet pies too, like my Lemon Cream pie!

It will be hard once this beauty is out of the oven, but you really must let it cool for a bit before slicing. It holds better when it’s had a chance to cool a while. About 15 minutes is all you will need to wait then serve yourself a nice hearty piece.

Sprinkle on little chopped fresh parsley for some color and freshness and dig in!

A hearty quiche to enjoy for breakfast, brunch, lunch or dinner that will satisfy everyone in the family!

Meal Planning

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!

Low Carb Italian Sausage Quiche

Low Carb Cheesy Italian Sausage Quiche

Prep Time 20

Cook Time 1

Total Time 1 20

Servings servings

Calories 593kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1 pre-baked low carb coconut flour pie crust
16 ounces Italian sausage casings removed
1/2 cup roasted red peppers chopped
1 cup heavy cream
3 eggs
1/3 cup ricotta cheese
1/3 cup sour cream
1 cup mozzarella cheese shredded, divided
Optional: chopped fresh parsley to top

Instructions

Preheat oven to 350 degrees F.
Cook the sausage in a large skillet over medium high heat until browned.
Remove with a slotted spoon and place into pie shell.
Add roasted red peppers over the sausage.
Sprinkle 1/2 cup of mozzarella cheese over the sausage and peppers. Reserve the rest for the topping.
In a bowl whisk together the heavy cream, and eggs.
Stir in ricotta and sour cream until combined well.
Pour mixture into pie shell.
Add remaining 1/2 cup of mozzarella cheese.
Place pie onto a baking sheet.
Cover crust edges with aluminum foil to avoid burning.
Bake until center is just set, about 1 hour.
Remove from oven and cool 15 minutes before slicing and serving.
Top with fresh chopped parsley if desired.

Notes

Net Carbs: 5g

You could also divide this into 12 smaller servings instead of 8 large servings.

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

Nutrition

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Cheesy Sausage Spinach Zucchini Cups (Gluten Free, Low Carb)

Brenda Bennett — Mon, 20 Feb 2017 11:00:00 +0000

Cheesy Stuffed Zucchini Cups filled with Sausage and Spinach make for perfect finger food for a party!

This easy, low carb appetizer is a great idea for football game watching or any party because utensils aren’t required! The hardest part is scooping out the zucchini, all the rest is a simple filling prepared on the stove then the cups are filled and baked!

I don’t know about you but I’m always looking for recipes that are great for sharing with others and don’t require a lot of dishes and utensils because I truly hate doing dishes! I recently had a fundraiser Silent Auction dinner for my daughters American Heritage Girls event and finger food meals were asked for.

I originally wanted to stuff zucchini as I often have as a large half, often called zucchini boats. I’ve made Bacon Cheeseburger Stuffed Zucchini Boats and Chicken Fajita Stuffed Zucchini Boats that are fantastic but wouldn’t really be easy enough to pick up and walk around while doing the silent auction.

I looked over some ideas on Pinterest of course and came across my friend Kalyn from Kalyn’s Kitchen. It was her Meat Tomato Zucchini Cup recipe that caught my eye.

Boom! I loved the idea of the way the zucchini were cut and scooped making perfect little cups.

So I went ahead, made my tasty filling and scooped them into the perfectly portioned zucchini cups.

I brought them to the event, reheated them slightly in the oven, although these are still tasty at room temperature as well, and I grabbed one for myself. I brought home an empty dish! They were the only low carb option for a hot appetizer available so I was pretty glad I brought them.

Whether you use them for a party or not, or just an easy lunch meal for yourself during the week, these are fun to eat! If the kids don’t like zucchini you could use the filling and put them into my Cauliflower Tortillas and make them some quesadillas!

Cheesy Sausage Spinach Zucchini Cups

Prep Time 15

Cook Time 20

Total Time 35

Servings

Calories 177kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

3 zucchini about 1.5 pounds
8 ounces sweet Italian sausage casings removed
3 ounces chopped onion
4 ounces cream cheese
3 ounces fresh spinach
optional topping: grated asiago cheese

Instructions

Preheat oven to 350 degrees F.
Slice zucchini in 1-1.5 inch pieces. Should make 6 from each zucchini, totaling 18 pieces.
Scoop out the center of each leaving 1/4 inch on the sides and being careful not to scoop through the bottom. Discard what you scooped out.
Set these zucchini "cups" in a 9 by 13 pan. Set aside.
Cook sausage and onion together over medium high heat in a skillet until sausage is no longer pink.
Stir in cream cheese until completely melted throughout. Taste mixture and decide if you need any salt and pepper. I didn't use any.
Turn off the heat and stir in the spinach until wilted.
Fill zucchini "cups" with the filling then top with optional cheese if desired.
Bake for 20 minutes.
Enjoy warm or room temperature.

Nutrition

The post Cheesy Sausage Spinach Zucchini Cups (Gluten Free, Low Carb) appeared first on Sugar-Free Mom.

Quick Italian Sausage & Pepper Soup

Brenda Bennett — Mon, 22 Feb 2016 11:00:00 +0000

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.

It doesn’t take a lot to make me happy.

It doesn’t take much to make my hubby happy either.

A hot bowl of soup on a cold winter’s day is all we need and want.

The Instant Pot has been getting lots of exposure these days. You’ve heard of it right?

It’s a fool proof way to learn to use a pressure cooker without worry of it on the stove and having to make sure the heat is just right when cooking.

This one has all the settings to make life a lot easier making traditionally longer meals in half the time. It’s electric too, you plug it in like a crock pot!

I have been a pressure cooker lover since I was a young girl.

Hearing that little jingle in the kitchen on many days of the week and especially on Sundays in my Italian home, brought happy thoughts of some good food we were about to eat.

I even made a video showing how to use one:

See? EASY!

Never in all my childhood did a pressure cooker every explode so I never had that fear that many do have with the thought of using one.

But I realize that many people don’t want to bother with learning how to use a traditional pressure cooker so for Christmas I asked the hubby to buy me the Instant Pot so I could bring you more glorious quick recipes using it.

This is my first recipe using this awesome kitchen appliance, but I have others for the traditional pressure cooker I will be converting into directions for the Instant Pot as well.

If you don’t have an Instant Pot I have directions below to make the recipe in the slow cooker. If you don’t have a slow cooker you can follow the same directions and just make it on the stove top and cook the soup for 30 minutes on a low simmer. But both the Instant Pot and the Crock Pot are well worth the money for saving time as a busy mom!

Italian Sausage & Pepper Soup

Course Entree

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 467kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 tbsp extra virgin olive oil
2 pounds Italian sausage sweet or hot, cut into bite size pieces
4 cloves garlic minced
2 bell peppers or 2 cups chopped
1 cup onion chopped
2 tbsp red wine vinegar
2 cups chicken broth low sodium
2 cups water
28 ounce diced tomatoes with juice
1 teaspoon dried parsley or 1/4 cup freshly chopped
1 teaspoon dried basil or 1/4 cup fresh chopped
4 ounces spinach
optional” 1/2 cup grated parmesan cheese

Instructions

Instant Pot Directions

Press Saute to preheat cooker.
When “Hot” appears on display, add oil and sausage.
Keep lid open and cook until sausage is browned on all sides, about 5 minutes stirring occasionally.
Remove the sausage and add the garlic, peppers and onions.
Cook until softened, about 5 minutes.
Pour in vinegar, broth, water and tomatoes.
Add sausage back to pot and add seasonings.
*If using fresh herbs do not add in yet.
Close and lock lid.
Press “Soup” button.
After 10 minutes hit Cancel.
Open with Quick Release.
Add in fresh herbs if using, fresh spinach and optional grated cheese.

Crock Pot Directions

Heat oil in a large skillet and cook sausage until browned.
Add this and the remaining ingredients into a slow cooker, except fresh herbs and spinach.
Cook on low 6 hours.
In the last 15 minutes, add in fresh herbs and spinach.
Top with grated cheese to serve.

Notes

Net Carbs: 9.5g

Nutrition

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Low Carb Apple Sausage Cornbread Stuffing

Brenda Bennett — Mon, 23 Nov 2015 11:00:00 +0000

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!

I have to be honest. I’ve never been much of a stuffing girl on Thanksgiving. I’m not much of a turkey fan either. Weird I know, but being truthful here.

I’d always go for the ham and some sweet potatoes. And being Italian another tradition my mom makes is stuffed artichokes, yum!

Do you think less of me because the traditional Thanksgiving fare is not my cup of tea?

My gradmother always made the spiciest sausage stuffng and so as a kid growing up I wasn’t that much into it. My mom has toned it down and makes a great stuffing, no offense mom, but still I’d rather save my carbs for potatoes I guess.

But it the 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.

The addition of some sweet apple makes this a unique and tasty spin on traditional.

I’m always looking for new ideas to change up traditional, it’s just something I’ve got in my blood. My gram was always doing that too and well, I believe her love of cooking and memory lives on in me every time I try something new during the holidays.

Once the cornbread is made for this recipe, allow it to cool then cut into cubes. Lay on a baking sheet evenly and let it dry out overnight. It will be perfect for this recipe.

May your Thanksgiving be filled with family and friends who mean the most to you. Sharing food you make is a wonderful way to make memories for the next generation to remember you by, at least it has for me in my family which began with my Grandmother and carries on in my mom and now me.

Happy Thanksgiving!

Low Carb Cheesy Sausage Cornbread Stuffing

Prep Time 20

Cook Time 30

Total Time 50

Servings servings

Calories 217kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

Entire Grain Free Cheesy Corn Bread Recipe
1 pound hot or sweet Italian sausage casings removed
1 cup chopped apple
1/2 cup chopped onion
1/2 cup chopped celery
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup fresh parsley
optional: 1/4 tsp red pepper flakes
1 cup low sodium chicken broth

Instructions

Preheat oven to 325 degrees. Caot a 9 by 13 baking pan with olive oil cooking spray.
In a skilleet on medium heat, cook the sausge until browned.
Add apple, onion and celery and cok for another 10 minutes.
Season the mixture with salt, pepper, parsely and optional red pepper flakes.
Add the dried overnight cornbread cubes.
Bring broth to a simmer in a saucepan than pour over the stuffing mixture.
Toss mixture well until it seems moist but not wet. If needed another 1/2 cup of chicken broth can be used.
Cover with foil and bake for 25 minutes until heated through.
Remove foil and bake another 5 minutes to brown on top.
Enjoy!

Notes

Net Carbs per serving: 5g

There are 12 total servings.

Nutrition

The post Low Carb Apple Sausage Cornbread Stuffing appeared first on Sugar-Free Mom.