stevia Archives - Sugar-Free Mom

Sugar Free Low Carb Keto Peanut Butter Mug Cake

Brenda Bennett — Thu, 12 Feb 2026 19:52:44 +0000

This 1-Minute Sugar-Free Keto Peanut Butter Mug Cake is a delicious and easy low carb, grain free and gluten free treat any day of the week!

Healthy Single-Serving Gluten-Free Mug Cake (Microwave, Air Fryer or Regular Oven)

If you’re a peanut butter lover with a serious sweet tooth, this healthy mug cake is about to become your favorite dessert.

This Sugar-Free Low-Carb Peanut Butter Mug Cake is:

Keto friendly
Gluten-free
Grain-free
Single serving
Ready in minutes
Made in a coffee mug or small bowl
Blood sugar conscious

And the best part? It satisfies sweet cravings without sending you back into the pantry for “just a little bit more.”

I first published this keto mug cake recipe nearly 10 years ago. Back then I was deep into classic high-fat keto recipes. And while that approach works beautifully for many people, especially at first, things change in midlife.

If you’re here now, you probably already know that.

I’m Brenda Bennett, founder of Sugar Free Mom and creator of the Midlife Macros™ Method, and this updated version reflects what I teach today- moderate fat, higher protein, and intentional ingredients that help balance blood sugar for long-term health.

Let’s update this classic.

Why This Peanut Butter Mug Cake Still Works (10 Years Later)

When sweet cravings hit, they hit fast. And the mistake most people make?

They grab something that doesn’t actually satisfy them.

You eat it. You’re still unsatisfied.

You go back for something else. And before you know it, your calorie intake doubled.

That’s where peanut butter shines.

Natural peanut butter provides:

Healthy fats
Protein
Deep peanut butter flavor
Satiety that actually sticks

But here’s what I teach inside my Sugar Free Mom Tribe membership and weekly Midlife Macro meal plans:

Portion matters and balancing fat matters in midlife.

This single serving peanut butter cake gives you the flavor and comfort of a full-size cake without turning into an all-night grazing situation.

Why Coconut Flour Instead of Almond Flour?

You’ll notice I use coconut flour instead of almond flour here.

Coconut flour:

Is higher fiber
Lower net carb
More absorbent
Helps the cake rise properly in a microwave-safe mug

Almond flour works differently and would require a full recipe adjustment. Oat flour is not recommended for keto lifestyle or low-carb meals.

How to Make This Healthy Mug Cake

You can make this in:

A microwave oven
An air fryer
A regular oven

Choose what works best for you.

Microwave Method (Fastest Option)

Microwave peanut butter for 20–30 seconds to soften.
In a small bowl or large mug, mix peanut butter with remaining ingredients until smooth cake batter forms.
Pour into greased microwave-safe mug or ramekin.
Cook on full microwave power for 60 seconds.
Check center with a toothpick.

If the center is still wet, cook an additional 15–20 seconds depending on your microwave power.

Cooking time varies slightly based on mug size and microwave oven strength.

Let cool slightly before eating.

Air Fryer Method (Better Texture)

If you’ve never tried air frying a mug cake- this might become your favorite method.

Preheat air fryer to 320°F
Place filled ramekin inside
Cook 6–8 minutes
Check center for doneness

This creates a more even cake rise and similar texture to a traditional peanut butter cake.

Regular Oven Method

If making more than one:

Preheat oven to 350°F
Bake 10–15 minutes
Toothpick in center should come out clean

You can also double the full recipe and bake in a small dish for a slightly larger cake.

Midlife Macro Swap: Peanut Butter Powder Version

If you’re following my Midlife Macros™ Method, this swap lowers fat and increases protein while keeping that peanut butter flavor.

Instead of:

1 tablespoon natural peanut butter

Use:

2 tablespoons sugar free peanut butter powder
1.5 tablespoons water to rehydrate

You may need an extra tablespoon almond milk to maintain similar texture.

Why this works for midlife:

Lower fat intake on deficit days
Higher protein per calorie
Still balances blood sugar
Easier to stay within daily macros

This is especially helpful for women over 40 who notice weight gain despite staying low carb and/or keto.

Classic high-fat keto recipes are not “wrong.” But in midlife, we often need a little bit more strategy.

Can I Use Almond Butter?

Yes. Almond butter works beautifully for a slightly milder flavor.

Can I Use Dairy Milk?

You can, but almond milk keeps it lower carb.

Why Didn’t My Cake Rise?

Make sure baking powder is fresh and you don’t overmix the cake batter.

Can I Make This Nut-Free?

Use sunflower seed butter and swap almond milk for coconut milk.

Why I Updated This Recipe

Ten years ago, I would have told you more fat was always better.

Today, as a certified nutritional therapy practitioner, keto coach, and life coach for women in midlife, I teach balance.

We focus on:

Nutrient-dense whole foods
High protein
Moderate fat
Intentional portions
Long-term health

This recipe now fits beautifully into my weekly Midlife Macro meal plans inside the Sugar Free Mom Tribe community.

Because dessert isn’t the problem.

Lack of structure is. And a healthy single serving mug cake like this gives you structure.

If you’re a peanut butter lover with sweet cravings, this keto mug cake recipe is one of the easiest ways to stay on track.

It’s:

A healthy mug cake
A low carb mug cake
A gluten-free mug cake
A quick keto dessert
A single serving solution
Perfect for special occasions or just a random Tuesday

And whether you use natural peanut butter or peanut butter powder, you’re choosing intention over impulse.

That’s the difference.

1- Minute Sugar Free Peanut Butter Mug Cake

Sugar-Free Low Carb Keto Peanut Butter Mug Cake

If you’re a peanut butter lover with sweet cravings, this keto mug cake recipe is one of the easiest ways to stay on track.

Course Dessert

Prep Time 2

Cook Time 1

Total Time 3

Servings servings

Calories 102kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 tbsp sugar free peanut butter powder unsweetened
1.5 tbsp water
2 tbsp coconut flour
1 egg beaten
2 tbsp unsweetened almond milk
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 tsp vanilla or toffee flavored liquid stevia

Optional Topping for 1 cake

1 tbsp sugar free peanut butter powder
2 tbsp heavy whipping cream
1/4 tsp vanilla liquid stevia

Instructions

Mix the peanut butter powder with the water until a smooth paste. Grease 2- 8 ounce- ramekins.
Stir in the remaining ingredients in with the peanut butter powder until well combined.
Evenly pour the batter into the greased ramekins.
Microwave each ramekin for 1 minute then check the center of the cake with a toothpick. If it comes out clean, let cool slightly and enjoy. If it's still slightly wet on the toothpick, microwave for another 20-30 seconds.
To make topping simply add to a stand mixer and blend on high until desired texture or use a hand mixer to whip.
Add desired topping once cake is cool.
To make a layered cake as in the pictures, place some frosting on one cake, then place second cake on top of the other. Add the rest of the topping and enjoy.

Notes

3 g net carbs per 1 mug cake

This recipe was first published in June 2016 using natural no sugar added peanut butter. If you wish to use that, use 1 tbsp and remove the water in this recipe that was needed for the pb powder.

Brenda’s Notes:

You can bake this in the oven at 350 degrees for about 10-15 minutes or until a toothpick in center comes out clean.
Nutrition info does not include optional topping.
Makes this Nut Free: You can replace the unsweetened almond milk with coconut milk if desired but this will increase the calorie amount. Use sunflower seed butter to replace peanut butter.
To make this layered cake for 2, double the topping recipe.

Nutrition

The post Sugar Free Low Carb Keto Peanut Butter Mug Cake appeared first on Sugar-Free Mom.

Low Carb Keto Frozen Peppermint Hot Chocolate

Brenda Bennett — Sun, 09 Nov 2025 16:02:22 +0000

Sugar Free Low Carb Keto Frozen Peppermint Hot Chocolate!

Frozen Hot Chocolate Recipe

If you’ve ever wandered into a coffee shop during the holiday season—Starbucks, Dunkin’, or your favorite cozy local spot—you’ve probably seen those festive signs for Frozen Hot Chocolate or Peppermint Mocha drinks.

They’re frothy, chocolatey, and crowned with a swirl of whipped cream. Tempting, right?

But if you’re living a sugar-free, low-carb, or keto diet lifestyle, you already know that those coffee shop versions are loaded with sugar, artificial syrups, and enough carbs to knock you out of ketosis before you finish your cup.

That’s exactly why I decided to create my own Sugar Free Low Carb Keto Frozen Peppermint Hot Chocolate—a rich, creamy, satisfying drink made with simple ingredients, no added sugar, and all the indulgent chocolate flavor you crave.

And this version includes one secret ingredient that changes everything: cottage cheese.

Why Cottage Cheese?

You might not think to put cottage cheese in a frozen hot chocolate, but trust me—it’s the game changer. It adds a thick, creamy texture while packing in protein to keep you satisfied.

It’s one of my favorite low-carb options for boosting protein and balancing macros in my Midlife Macro Method™ recipes.

The cottage cheese blends completely smooth, giving you that milkshake-like texture without needing ice cream or added thickeners.

Simple Ingredients for the Perfect Frozen Hot Chocolate

You only need a handful of low-carb, keto-friendly ingredients—all of which you probably already have on hand if you follow a sugar-free lifestyle:

Unsweetened cocoa powder – for that deep chocolate flavor
Unsweetened almond milk or heavy cream – for creaminess (use full-fat for a thicker texture or almond milk for fewer calories)
Full-fat cottage cheese – adds creaminess and protein
Peppermint extract – just a drop adds that cool, refreshing peppermint twist
Your favorite low-carb sweetener – I love using stevia, but you can use monk fruit, erythritol, or an allulose blend
Ice cubes – for that frozen, milkshake-like consistency
Whipped cream – because it’s the holidays, and you deserve it

That’s it—just 6 simple ingredients that turn into the richest, most refreshing keto peppermint frozen drink ever.

Coffee Shop Envy Meets Kitchen Creativity

Being sugar-free for over 12 years now, I’ve never actually had one of those frozen hot chocolates.

Do I feel like I’m missing out? Not one bit.

Sure, sometimes I see someone walking out of a coffee shop with a tall, icy drink topped with whipped cream, and there’s a flicker of frozen-drink envy. But that feeling disappears fast—because I know how awful it feels to be ruled by cravings. I’ve been there. The highs, the crashes, the endless cycle of just one more.

Now, when those cravings pop up, I turn them into creative inspiration. Instead of giving in, I head to my kitchen to craft my own version—something that fits my low-carb lifestyle, supports my metabolism, and still tastes like a holiday treat.

Even my kids love this one! They call it “Christmas in a cup.”

When I serve it in festive mugs topped with whipped cream, no one misses the sugar. It’s become one of our favorite winter treats—especially after sledding or watching a movie by the fireplace.

And honestly? It’s just as good as any version you’d get from a coffee shop, without the sugar crash or the $6 price tag.

To me, being sugar-free isn’t about deprivation—it’s about empowerment.

When you can make delicious, low-carb recipes like this at home, you’ll never feel deprived or left out again. Instead, you’ll feel in control.

Frozen Hot Chocolate might seem like a small thing, but these little wins are what make a sugar-free lifestyle sustainable. You don’t need motivation when your taste buds and metabolism both thank you for it.

So grab your blender, your favorite sweetener, and that peppermint extract, and give this a try today. You’ll never look at coffee-shop drinks the same way again.

Tips for the Best Texture and Flavor

For an ultra-creamy consistency, use a mix of heavy whipping cream and unsweetened almond milk.
Want a dairy-free option? Try coconut cream instead of heavy cream.
Adjust sweetness to taste—different low-carb sweeteners vary in strength.
Add a few sugar-free chocolate chips on top for extra decadence.
For a winter-wonderland touch, add crushed keto peppermint candies or a drizzle of sugar-free chocolate syrup.

Why Make This Instead of Buying It?

Because you control the ingredients.

At coffee shops, even “sugar-free” versions can hide carbs in syrups, whipped cream, or milk. Making your own at home means you know exactly what’s going into your mug—no mystery sweeteners or artificial junk.

You can also adjust it to your preferences:

Want extra richness? Add more heavy cream.
Need it lighter? Use more unsweetened almond milk.
Love that minty kick? Add a few extra drops of peppermint extract.

This recipe proves that indulgence and health don’t have to be opposites. You can enjoy every sip of chocolatey, frosty goodness while staying true to your sugar-free lifestyle and keto diet goals.

Low Carb Frozen Peppermint Hot Chocolate

Prep Time 5

Total Time 5

Servings serving

Calories 281kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1/2 cups unsweetened almond milk
1/4 cup cottage cheese
2 tablespoons sugar free chocolate chopped
1 scoop chocolate protein powder
1/2 tsp peppermint extract
1 tsp peppermint liquid stevia
1/2 cup ice
optional: sugar free mints crushed over the top

Instructions

Add all ingredients into a high powered blender and blend on high until thoroughly combined.
Taste and adjust sweetener if needed.
Top with sugar free whipped cream
if desired and a sprinkle of crushed sugar free mints.

Notes

8 g net carbs

If you’re not a fan of peppermint simply leave out the extract and use chocolate flavored stevia instead.

My original recipe was first published in 2015 and I was making it for my kids and myself. I’ve updated the recipe for 1 serving now. Please use the Print recipe option to then change your servings and the ingredients will update for you.

Nutrition

The post Low Carb Keto Frozen Peppermint Hot Chocolate appeared first on Sugar-Free Mom.

Best Sugar Free Low Carb Keto Chocolate Pumpkin Bread

Brenda Bennett — Mon, 03 Nov 2025 00:20:49 +0000

This Keto Chocolate Pumpkin Bread is moist, rich, and loaded with cozy fall flavor — yet it’s sugar-free, low carb, gluten-free, grain-free, and nut-free! Perfect for pumpkin season and anyone following a keto diet, low carb diet or simply wanting to enjoy a healthy, easy recipe that satisfies without the sugar crash.

Why You’ll Love This Keto Chocolate Pumpkin Bread

When pumpkin meets chocolate, it’s magic — especially in a tender-crumb, quick bread that’s full of flavor and not dense or dry.

The pumpkin puree gives just enough moisture and natural sweetness while adding that perfect texture you expect from the best low carb pumpkin bread (think banana bread, but better!).

This loaf is:

Nut-free – made with coconut flour and flaxseed meal, no almond flour needed.
Refined sugar-free – sweetened with my favorite monk fruit allulose blend for the right texture and taste.
Perfect for fall – full of pumpkin spice, chocolate, and cozy comfort.
Kid-approved – even my youngest son (the coconut flavor detective!) loves this bread and can’t tell it’s low carb.

Whether you’re toasting a slice with butter, adding a smear of cream cheese, or sprinkling on sugar-free chocolate chips, this bread makes the perfect breakfast, snack, or dessert all season long.

Grain-Free & Nut-Free Pumpkin Bread

Creating a grain-free, almond flour-free pumpkin bread with the right texture was no easy feat! I tested this recipe six times to get the balance of coconut flour, cocoa powder, and sweetener just right.

Coconut flour absorbs a lot of moisture, so the ratio of wet to dry ingredients really matters. The result? A perfectly moist, tender crumb without any grittiness or dry texture.

If you’re new to coconut flour, don’t worry — it doesn’t overpower this bread. The pumpkin flavor and chocolate shine through beautifully. For those with nut allergies, this is the ultimate nut-free keto pumpkin bread recipe you’ll make again and again.

Super moist and full of chocolate and pumpkin flavor. My youngest son who has the tree nut allergy is not a fan of anything flavor of coconut. He is also the greatest detector of coconut in my recipes and a tough critic.

He loved this chocolate chip pumpkin bread and could not taste any coconut flavor. The other ingredients are the star in this hearty and dense bread.

Serving Ideas

Toast a slice and top with coconut butter or sugar-free whipped cream.
Spread with cream cheese for breakfast.
Make mini loaves for holiday gifts!

This great recipe for keto pumpkin chocolate chip bread fits perfectly into your low carb lifestyle — with only 4g net carbs per slice.

Brenda’s Notes

Keep leftovers wrapped in paper towels inside an airtight container at room temperature for up to 3 days, or refrigerate for up to a week.

I’ve tested this recipe multiple times to get the right texture — moist, not too dense, and full of flavor.

Coconut oil or avocado oil can be swapped for butter if you prefer dairy-free.

Do not substitute cups of almond flour — it’s not a 1:1 swap for coconut flour and will drastically change the texture.

Looking for more Pumpkin Recipes?

Storage Tips

This keto chocolate pumpkin bread keeps beautifully if stored properly so you can enjoy a slice (or two!) all week long.

Freezer: Wrap individual slices in parchment paper, then store in a zip bag or airtight container for up to 3 months. Thaw overnight in the fridge or pop in the toaster oven straight from frozen.

Room Temperature: Store covered with paper towels inside an airtight container for up to 2 days to keep the top from getting too moist.

Refrigerator: For longer freshness, refrigerate up to 7 days. Let slices come to room temp before serving, or toast gently for the perfect warm bite with a little butter.

Sugar-Free Low Carb Chocolate Pumpkin Bread

Best Sugar Free Low Carb Keto Chocolate Pumpkin Bread

This Keto Chocolate Pumpkin Bread was originally posted in 2016 and updated in 2018 with a video — and now refreshed again for pumpkin season! It remains one of my most popular keto recipes for fall. Try it once, and it’ll become your go-to sugar-free chocolate pumpkin bread every year.

Prep Time 20

Cook Time 1

Total Time 1 20

Servings slices

Calories 152kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1 cup Coconut Flour
1/2 cup Flaxseed Meal
1/2 cup unsweetened cocoa powder
1 cup Monk Fruit Allulose granulated sweetener
1 tsp baking powder
1/2 tsp baking soda
3 tsp pumpkin pie spice
1/2 tsp salt
6 eggs
12 ounces pumpkin puree canned, not pumpkin pie filling
1/2 cup butter softened
1 tsp maple extract
1 tsp chocolate liquid monk fruit

Optional toppings

raw unsalted pumpkin seeds
sugar-free chocolate chips

Instructions

Preheat oven to 350°F. Line a 9×5-inch loaf pan with parchment paper.
Whisk all dry ingredients (first eight listed) in a large mixing bowl.
In a stand mixer (or use a hand mixer), blend the eggs and the 1.5 cup of pumpkin puree until smooth.
Add butter, extracts, and sweetener and mix again.
Gradually add dry ingredients, mixing just until combined.
Pour batter into your prepared loaf pan.
Pour batter into a parchment lined 9 by 5 loaf pan.
Top with optional sugar-free chocolate chips or pumpkin seeds, if desired.
Bake 50–60 minutes or until a toothpick inserted in the center comes out clean.
Cool 15 minutes, then lift from the pan and cool completely on a wire rack before slicing.
Tip: You can also make these as chocolate pumpkin muffins — just reduce the bake time to about 30–35 minutes.
Storage info right above this printable recipe card.

Video

Notes

4 g net carbs

Nutrition

The post Best Sugar Free Low Carb Keto Chocolate Pumpkin Bread appeared first on Sugar-Free Mom.

Perfect Gluten Free Low Carb Apple Dump Cake Recipe

Brenda Bennett — Sun, 19 Oct 2025 11:37:02 +0000

This Keto Low Carb Apple Dump Cake is an easy, one-bowl dessert that’s grain free, gluten free, and sugar free — now updated to be even softer and moister thanks to my latest test using sunflower seed meal and Greek yogurt. It’s the perfect fall dessert recipe made with fresh apples (or zucchini for keto) and delivers the comforting flavor of apple pie filling with only 5 g net carbs per serving (or just 1 g net carb using zucchini).

Are Apples Keto Friendly?

No foods are technically “keto.” Ketosis is a metabolic state your body enters when carbs are very low.

One small apple (149 g) has about 20 g total carbs, which could use up an entire day’s carb limit for strict keto followers.

Some people following a keto diet will only allow themselves 20 grams of carb intake for the entire day so eating one small apple would not be helpful for them and may kick them out of ketosis.

However, using a small amount of apple in a recipe that makes many servings can absolutely fit into both a low-carb and midlife-macro-balanced lifestyle.

Carbs in Regular Apple Dump Cake vs. This Low Carb Version

Traditional dump cake recipes made with boxed yellow cake mix, sugar, and canned apple pie filling can easily top 55 to 65 grams of total carbs per slice, with more than 35 grams of added sugar.

In this updated Sugar-Free Mom version, a serving made with fresh apples has 9 grams total carbs and 6 grams net carbs, and the fully keto version made with zucchini and apple pie extract drops to just 6 total and 4 g net carb per serving — all with zero added sugar. You still get that cozy, apple-pie-style comfort, just without the carb crash that usually follows.

A Simple Fall Favorite

We moved from the city to the countryside a few years ago, and it felt fitting to post this apple recipe after finding a gorgeous apple tree in our new backyard.

Like our family’s slower pace, this recipe reminds me that the best things in life are simple — just a few basic ingredients mixed in a baking dish and baked to cozy perfection.

How to Make Low Carb Apple Cake

I love easy dump cake recipes because you literally just throw all the simple ingredients together in a baking dish and bake it! Boom! Done!

This is one of our favorites at this time of year and the easiest dessert for a family.

This apple dump cake makes me happy and peaceful just looking at it. It reminds me that life can be simple, just like simple recipes, and it’s ok. Because as long as you have your family and some essentials you can do anything.

We use fresh apples but below you will find an adaption to lower the carbs to help you fit this into your ketogenic diet.

Ingredients

To view exact amounts, see nutrition info and print recipe, please scroll to the bottom of this post to view the printable recipe card.

Coconut flour

Sunflower seed meal — nut-free, grain-free, and keeps the cake moist

Monk Fruit Allulose granular sweetener

Ground Cinnamon

Baking powder

Large eggs

Melted Butter

Plain lactose-free Greek yogurt – I use the FAGE 5.3 oz cup for added protein and moisture

Cinnamon liquid stevia (or vanilla stevia)

Fresh apples, peeled and chopped (or zucchini for keto)

Directions (Updated Method)

Cool 10–15 minutes covered before slicing.

Preheat oven to 350 °F. Grease a 9 × 13-inch baking dish.

In a mixing bowl, whisk together coconut flour, sunflower seed meal, sweetener, baking powder, cinnamon, and salt.

In another bowl, whisk eggs, melted butter, and Greek yogurt until smooth. Add stevia drops if desired.

Pour the wet ingredients into the dry and stir until combined.

Fold in the apple mixture (or zucchini).

Spread evenly into the prepared dish.

Cover with aluminum foil and bake for 35 minutes.

Remove foil (leave center slightly exposed) and continue baking for 15-20 minutes at 350 °F, until edges are golden and the center is just set.

Enjoy hot out of the oven or room temperature with some sugar free whipped cream or add a scoop of ice cream!

How to Make this a Keto Dump Cake

To lower carbs even more:

Add ½ tsp apple pie extract to mimic baked apple flavor.This swap reduces total carbs from 10 g to 6 g and net carbs to 1 g per serving — all the comfort of apple pie without the sugar.

Replace the apples with peeled, sliced zucchini.

While it might not be the prettiest of cakes, it is a super easy dessert! Topped with a little sugar-free whipped cream, or keto vanilla ice cream, you’ve got comfort on a plate.

No need for fancy anything at this country home we are in, just as this cake needs nothing fancy to make it spectacular.

With minimal effort on your part, this apple dump cake is a reminder that the simple things in life always make for the best recipe.

Low-Carb Apple Desserts

Keto Sugar Free Apple Cake

Apple Pie Dutch Baby Pancake

Apple Cheesecake Bars

Apple Cider Donuts

Apple Poke Cake

Keto Apple Muffins with cream cheese

Baking Tips

If the center jiggles too much at 35 minutes, raise temp to 350 °F and bake 10–15 min longer, tenting edges with foil if needed.
The cake will continue to set as it cools.
Store leftovers in an airtight container in the fridge for up to 5 days.
Reheat slices briefly in the microwave or oven to restore that just-baked texture.

Brenda’s Notes:

I use an apple corer-peeler tool to make prep quick and even.

If you don’t have Monk Fruit Allulose, check my Sweetener Conversion Chart to adjust another sugar-free sweetener.

The Greek yogurt keeps the cake moist and adds protein — no need for heavy cream in this version.

For a fall twist, sprinkle the top with a little sugar-free cinnamon “crumble” before baking..

UPDATED October 2025: This recipe originally used 1 cup coconut flour and 1/2 cup butter. I decided to perfect it since many commenters were saying it was dry. I added Greek yogurt to increase the protein and reduced the butter, below you have options to make it keto using zucchini instead.

Gluten Free Low Carb Apple Dump Cake

Keto Low Carb Apple Dump Cake

Prep Time 20

Cook Time 45

Total Time 1 5

Servings servings

Calories 153kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1/2 cup coconut flour
1/2 cup sunflower seed meal or almond flour
1/2 cup Monk fruit Allulose brown sweetener
1 teaspoon cinnamon
1 tsp apple pie spice
1.5 teaspoons baking powder
pinch salt
6 eggs beaten
5.3 ounce plain Greek yogurt
6 tbsp butter melted, cooled
1 teaspoon cinnamon liquid stevia or see notes above
4 cups apples Gala or Fuji, peeled, cored, sliced or zucchini see notes in post above
1/2 tsp apple pie extract optional if using zucchini

Instructions

Preheat oven to 350 °F. Grease a 9 × 13-inch baking dish.
In a mixing bowl, whisk together coconut flour, sunflower seed meal, sweetener, cinnamon, apple pie spice, baking powder, and salt.
In another bowl, whisk eggs, melted butter, and Greek yogurt until smooth. Add stevia drops if desired. Pour the wet ingredients into the dry and stir until combined.
Fold in the apple mixture (or zucchini).
Spread evenly into the prepared dish.
Cover with aluminum foil and bake for 35 minutes.
Remove foil (leave center slightly exposed) and continue baking for 15-20 minutes at 350 °F, until edges are golden and the center is just set.
Cool 10–15 minutes covered before slicing.
Enjoy with some sugar free whipped cream!

Notes

This recipe was first published in Nov. 2015. Midlife Macro Method™ Approved!

6 grams net carbs using apples

For Keto, swap apples with zucchini;

Calories: 141

Carbs: 6 g

Protein: 6 g

Fat: 11 g

Fiber: 2 g

Net Carbs: 4 g

Nutrition

The post Perfect Gluten Free Low Carb Apple Dump Cake Recipe appeared first on Sugar-Free Mom.

Sugar Free Low Carb Chocolate Peanut Butter Popsicles

Brenda Bennett — Tue, 08 Jul 2025 11:07:58 +0000

These Keto, Sugar Free Double Chocolate Peanut Butter Ice Cream Popsicles are going to make your low carb dreams come true!!!! Just 3 grams net carbs!

Easy Recipe for Chocolate Peanut Butter Popsicles

Chocolate and peanut butter is surely the most classic combo. I can’t think of a better combination for easy sugar-free popsicles on a hot day then pairing these two flavors together melted chocolate coated or drizzled in a sugar free dark chocolate shell!!

You really don’t even need to make these in molds, just eat them on a stick like ice cream bars. This is the perfect indulgence as regular ice cream served in a bowl, but obviously for portion control the popsicle idea is best. Either way this is a favorite summer dessert!

It’s like frozen fudge on a wooden stick!

Naturally my sweetener of choice is the Chocolate liquid stevia from Sweetleaf! It’s the perfect amount for the chocolate layer flavor! It tastes fantastic and it blends well in non baking desserts! But feel free to use any low carb sweetener you enjoy to balance blood sugar.

All the nutritional information is located at the bottom of this page on the printable recipe card.

5 Simple Popsicle Ingredients & Substitutions

Heavy Whipping Cream or Canned Coconut milk for dairy free. You could turn these into healthy peanut butter chocolate yogurt pops by using Greek yogurt for less fat than heavy cream.

Low Carb Sweetener- Chocolate Stevia or Liquid Monk Fruit

Unsweetened Almond Milk or canned coconut cream for dairy free

Unsweetened Smooth Peanut Butter or sunflower seed butter

Unsweetened Cocoa Powder or melted sugar free chocolate

Equipment

Wooden Popsicle Sticks

Popsicle Mold

High Speed Blender or Food Processor

Easy Keto Ice Cream

This popsicle recipe takes just minutes to blend together in a high speed blender or food processor. The hardest part of course is waiting for the popsicles to freeze. Once frozen they are just delicious as is or remove them from the mold and coat with my Sugar Free Magic Shell for an extra special treat.

You could even make this into regular ice cream. Just blend in blender and instead of pouring into molds, add to your ice cream machine and let it do it’s thing. You’ll have soft serve in about 15 minutes, or a bit longer. I have an ice cream attachment for my KitchenAid.

Peanut Free Keto Popsicles

If you have a peanut allergy in the family, you can easily swap out the peanut butter used for almond butter or cashew butter or another nut butter. If you have a tree nut allergy, simply swap out the almond milk with coconut milk and use sunflower seed butter.

FUDGEY! CREAMY!! CHOCOLATEY!!

You can either just dip the tops of the popsicles or drizzle all over or spread the melted chocolate mixture on one side, let it harden for a minute than flip over onto the other side and coat the entire popsicle.

And super hard to take pictures of before they melt and I want to devour one!

More Low Carb Recipes for Popsicles you might love:

Can I swap the Stevia?

If you don’t have chocolate stevia you can use vanilla or clear. If you don’t like stevia use any low carb sweetener you like. I also love Liquid Monk Fruit. Try a small amount of sweetener perhaps just 1/4 cup, taste and increase as needed before pouring into molds.

What if I don’t want to make the Magic Shell?

If you don’t want to make the Sugar Free Magic Shell to cover the popsicles they will be delicious even without it or you can use 1.5 cups Sugar Free Chocolate Chips and 2 tbsp coconut oil, melt together and dip frozen popsicles in that.

Keto Chocolate Peanut Butter Popsicles

Sugar Free Chocolate Peanut Butter Ice Cream Popsicles

Prep Time 5

Servings

Calories 170kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

1 cup heavy whipping cream or for dairy free use canned coconut cream
1 tsp Chocolate liquid stevia or liquid monk fruit
1.5 cups unsweetened almond milk
1/2 cup natural peanut butter no sugar added
1/4 cup unsweetened cocoa powder
1 cup Sugar Free Magic Shell Optional

Instructions

Mix by hand or use a blender or food processor to blend all the ingredients together, except the optional chocolate coating. Blend just for a few seconds to combine the simple ingredients. If you blend too long the popsicle mixture will become like whipped cream due to the heavy cream in the recipe. Taste and adjust sweetener as needed.
Pour into popsicle molds and freeze for 2-3 hours or until hardened. Once hardened, remove by holding mold under warm running water to better facilitate release from molds.
Place popsicles onto a parchment paper-lined baking sheet. Drizzle the chocolate coating or pour and spread coating with a spoon over both sides of popsicle if desired. Place back on baking sheet to freeze again for about 10 minutes or overnight.

Video

Notes

3 g net carbs

Brenda Notes:

This recipe was first published in May of 2015 and got an update of new photos and video in June 2018.

Nutrition

The post Sugar Free Low Carb Chocolate Peanut Butter Popsicles appeared first on Sugar-Free Mom.

Sugar Free Frozen Coconut Daiquiri Slushie Mocktail

Brenda Bennett — Thu, 03 Jul 2025 11:00:40 +0000

This Sugar Free Frozen Coconut Daiquiri mocktail slushie is made without sugar, super quick and tasty! It’s low carb, keto friendly and can easily become a cocktail if you prefer! Just 3 simple ingredients and minutes to make!

Carbs in Traditional Daiquiris

According to Cronometer the app I use, a frozen strawberry alcoholic daiquiri haas 39 grams of carbs in one serving. Way to high for anyone following a keto diet or even low carb diet as it will surely kick you out of ketosis, spike your blood sugar and cause cravings.

Carbs in our Sugar Free Frozen Daiquiris

Our recipe makes a number of servings so if this is just for you and your spouse feel free to cut the recipe in half. Just 3 grams of net carbs per serving.

All the rest of the nutritional information is at the bottom of this page on the printable recipe card.

Have you ever had a tough day that made you start dreaming of a tropical island get away, sitting on a lounge chair on a beautiful hot day with a cool island breeze blowing through your hair and frozen drink beverage in your hand?

Some days I’m dreaming more frequently than others and this has been a tough week. When deadlines and schedules and activities and vacations and camps and life just get so crazy I tend to wander in my thoughts and this dream is one that never gets old.

I will be envisioning this dream until we get that tropical island get away for a our 20th anniversary in 2 years!

I know, 2 years is a long time to wait for such a dream to come true, but it will be worth the wait when it finally happens! We plan to go all out, invite friends and family to join us on this tropical, yet to be determined island get away, in the winter season of course because isn’t that the best time to enjoy the tropics?

Obviously I’ve got to have some patience for waiting for this escape. It’s not to say we won’t be doing any vacations, we will be headed to Universal Studios in Florida with the kids next week, but you know that is just not the same kind of vacation as the tropical island get away of my dreams.

That’s called a work vacation. You need a vacation from the theme park vacation.

Can I swap out the coconut?

If you really don’t like coconut drinks or just any coconut flavor you can swap the canned coconut milk with heavy cream and the coconut water can be replaced with unsweetened almond milk.

Can I make this a Cocktail instead?

Of course if you prefer alcoholic drinks, you can add any type of rum you like. For the number of servings, I recommended 6 ounces of white rum but you could also use dark rum if you prefer. Or if you still want that rum taste but no alcohol, use rum extract instead.

Can I swap out the Coconut Stevia?

Yes if you don’t have coconut stevia or don’t want to buy it or just don’t like stevia feel free to use any favorite natural sweeteners you prefer. I’d recommend a liquid low carb sweetener versus a granulated or confectioners brand.

This liquid Monk Fruit is one of my favorites but a different brand can also work well. You could also make my sugar free simple syrup recipe as well.

This mocktail cocktail recipe makes me happy. Not sure if it’s the cream of coconut I love or just the creamy texture of a frozen drink, but it makes me dream happy dreams.

Sipping this coconut daiquiri recipe that’s pretty close to an original recipe for a classic daiquiri, but without the sugar and high carb count, makes that dream feel like reality for just a moment with my eyes closed.

The tropical island get away doesn’t feel so far away when enjoying this perfect drink outside on my deck with my eyes closed and my son playing on his ukulele.

Paradise is waiting……….you are just one sip away to a tropical Paradise…….in your dreams!

Sugar Free Frozen Coconut Daiquiri Slushie Mocktail

Prep Time 5

Servings

Calories 222kcal

Ingredients

13.6 ounce unsweetened coconut milk or 3/4 cup solid coconut cream
1 tsp Liquid Stevia Coconut Sweet Drops or see notes above
1/2 cup coconut water this is not extra, it can come from the can already used above
3 cups ice

Optional

2 tsp rum extract or 6 ounces white rum added to blender
1 tsp lime juice

Instructions

Add all ingredients into a high-powdered blender and blend until ice is crushed and mixture is slushie! Taste and adjust sweetener, as needed.
This recipe makes 4 servings. Each glass should have about 8 ounces per serving.

Notes

If using white rum as opposed to rum extract, you can eliminate the coconut water.

3 g net carbs per serving the nutrition info does not include optional rum.

This recipe was first published in July 2015.

Nutrition

The post Sugar Free Frozen Coconut Daiquiri Slushie Mocktail appeared first on Sugar-Free Mom.

Easy Low Carb Keto Nut Free Irish Soda Bread Muffins

Brenda Bennett — Wed, 05 Mar 2025 11:28:43 +0000

This Low Carb Keto Irish soda bread is amazing in texture and is nut free, grain free and a gluten free bread recipe! Just 5 grams of net carbs per serving!

Keto Irish Soda Bread Recipe

Traditional Bread is made with white all purpose flour or whole wheat flour, buttermilk and baking soda which acts as it’s leavening agent. Obviously making a healthier gluten free bread recipe does require a change in the typical ingredients like the choice of flour.

But capturing that texture in a keto bread was what I was going for in this recipe for traditional soda bread with a rustic texture and I’ve got a pretty good feeling you’re going to love it as well!

Carbs in traditional Irish Soda Bread

According to the app I use, Cronometer, one slice or 60 grams has 31.6 grams of carbs and that is really too high in carbs for anyone on a ketogenic diet or low carb diet because it will spike ones blood sugar and could cause cravings.

Our low carb keto-friendly recipe has 7 total grams of carbs and had 4 grams of dietary fiber so it’s 3 g net carbs. All nutritional information is on the printable recipe card at the bottom of this page.

Quick Bread Recipe

While my choice of ingredients of this simple quick bread as muffins might be quite unique, they work well together and form a delicious batter that creates a pretty terrific little biscuit.

Even if you’re not on a low carb diet or keto diet, this keto soda bread recipe is a tree nut allergy friendly keto version that’s a perfect choice for anyone with food allergies to tree nut allergies, and gluten allergies.

Even if you’re not Irish or celebrate st. Patrick’s day with the traditional Corned Beef and Cabbage, these biscuits will be ones you might enjoy any time of year.

I adapted my recipe slightly from my orginial grain free keto Irish Soda Bread which is fantastic as well. But for these little biscuits I wanted a little bit of a lighter texture than the dense bread provides.

Currants or Raisins

You can choose to add currants or raisins, my family loved the currants in these, but honestly you can hardly taste a difference in my opinion. Currants are a little bit smaller and drier than raisins.

My family made lots of positive comments while enjoying these muffins for breakfast, toasted with a little butter. No need to wait until St. Paddy’s day comes around to make a fabulous muffin!

The nutrition info in the recipe card below does not include using raisins. But I’ve also included in the Notes section in the recipe card, the nutritional information if you do include raisins.

What to Serve with Keto Irish Soda Bread Muffins

Hearty soups to enjoy this low carb bread recipe today would be my unstuffed cabbage roll soup or this slow cooker cabbage soup with sausage.

You also might like to enjoy any of these St.Patrick’s Day Low-Carb Recipes:

Reuben Calzone

Corned Beef & Cabbage

Reuben Style Pastrami Meatballs Casserole

If you want to make this into a larger bread you can use my original Irish Soda Bread loaf and cook in a nicely greased cast iron skillet.

Easy Low Carb Keto Nut Free Irish Soda Bread Muffin

Low Carb (Nut Free) Irish Soda Bread Muffins

Prep Time 15

Cook Time 30

Servings

Calories 188kcal

Ingredients

2 cups sunflower seeds raw, unsalted or store bought sunflower seed flour
1/2 cup ground flaxseed
2 tablespoons coconut flour
1/4 cup Monk Fruit Allulose sweetener granulated
2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons butter cold, unsalted or coconut oil
2 eggs
1/4 cup unsweetened coconut milk (or or unsweetened almond milk or heavy cream or buttermilk)
1/4 cup raisins (or currants) optional

Instructions

Preheat oven to 350 degrees.
Grind the sunflower seeds in a food processor.
Add the dry ingredients; flaxseed, coconut flour, sweetener, baking powder and salt to the ground sunflower seeds.
Pulse in the butter.
Add in the wet ingredients; eggs and coconut milk.
Remove dough and transfer to a bowl.
Mix in raisins or currants if using.
Grease a muffin pan or use cupcake liners.
Bake for 20 minutes.
Reduce the temperature to 325 and bake another 5-10 minutes or until golden brown on top and toothpick in center comes out clean.
Allow to cool, approximately 10 minutes, then remove from the muffin pan before serving. Use a sharp knife and spread on some butter.
Storage: Place leftovers in an airtight container at room temperature for up to 2 days or refrigerate for up to 4 days or freeze for 2 months.

Video

Notes

5 grams of net carbs per muffin that is including raisins.

No raisins is included in the nutrition info below.

If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.

This recipe was first published in March 2017.

Midlife Macro Approved

Nutrition

The post Easy Low Carb Keto Nut Free Irish Soda Bread Muffins appeared first on Sugar-Free Mom.

No Bake Sugar Free Keto Peanut Butter Mousse Pie

Brenda Bennett — Wed, 03 Jul 2024 00:34:01 +0000

This easy sugar free, low carb, keto, peanut butter cheesecake mousse pie is made without sugar, low in carbs, gluten free with a no bake chocolate pie crust and needs no baking at all!

Low Carb Peanut Butter Cheesecake Mousse Pie

When you hear no bake recipe does it make you excited? I’m all about less heating up the kitchen in the warmer months so my mission has been to create luscious no bake recipes with simple ingredients lately.

If you’re a peanut butter lover, this peanut butter mousse recipe will be your new favorite no bake pie!

This recipe was first published in July 2014 and updated with video in August 2019.

Ever since I made my no bake raspberry cheesecake mousse and before that my pumpkin cheesecake mousse, and a mint chocolate cheesecake mousse, I knew a peanut butter one was a must have for the summer.

The best part about having guests for a party is that I make new recipes for them, and quite honestly having this incredible no bake dessert pie around for too long in my house would have been too much of a temptation for me and the hubby.

Keto Chocolate Peanut Butter Pie

If you saw my recipe of Sparkling Basil Lemonade then you know why everyone was coming over for a party. If not you can check it over now and come back here for the review from my friends about this keto friendly peanut butter pie!

The lovely friends who joined me for the party were my guinea pigs and all tried a piece to offer their opinions. I love honest opinions, but I was pretty confident this peanut butter mousse recipe was gonna rock their world.

Many who attended are not accustomed to eating sugar-free desserts and none of them are following a keto diet or low carb diet, so I knew it had to be good to prove to them desserts without sugar can be just as delicious and helpful for those who have a sweet tooth.

I mean seriously, does it look any different or less delicious knowing it’s made sugar free? I think not!

Can I Replace the Peanut Butter?

If you have an allergy or just not a fan of peanut butter, you can swap it with sunflower seed butter, almond butter, macadamia nut butter or cashew butter if you prefer.

Can I Swap the Stevia?

You can use powdered Allulose in the filling, but the liquid is best when blended because granulated sweetener will make a grainy texture.

If you don’t have the vanilla liquid stevia, plain will work as well as hazelnut or English toffee flavor.

If you want a sweeter filling, increase the liquid vanilla stevia to another 1/2 teaspoon. You could also add 1/4 cup powdered Swerve to the filling instead of increase the vanilla stevia.

You can use whatever sweetener you like in the chocolate syrup. Just start with a small amount, taste and adjust.

Can I Make this No Bake Peanut Butter Pie Dairy Free?

You could make the pie filling dairy free by replacing the heavy cream with coconut cream and replacing the cream cheese with dairy free vegan cream cheese.

Sugar Free Keto Chocolate Syrup

The chocolate syrup is a fantastic creation that can be made for any dessert or over ice cream or served to dip with fresh fruit.

I made more than needed for the pie so it’s not included in the recipe nutrition data because I’m not sure how much everyone topped their pie with. I also had quite a bit left over.

This is not a low calorie or low fat type pie. My goal has always been and remains the same, removing the sugar in recipes.

This is certainly not an every day kind of dessert. When you want to wow some friends or for any special party this is a winning recipe. Since this is low in carbs, it’s a perfect treat for a diabetic.

The verdict at the party:

Out of 10 people, 2 felt it could be sweeter. 8 said it was sweet enough for them, in fact it was just PERFECT! BUT even those who said it could be a bit sweeter, ATE the entire piece given them!

More Easy Keto Desserts

Keto Chocolate Mousse

No Bake Chocolate Crust

Lemon Cream Keto Pie Recipe

Individual Cheesecake Peanut Butter Dessert

Strawberry Cheesecake Keto Mousse Jars

No Bake Peanut Butter Cups Cheesecake

No Bake Keto Peanut Butter Pie Recipe

No Bake Sugar- Free Peanut Butter Cheesecake Mousse Pie

Prep Time 20

Total Time 20

Servings pieces

Calories 281kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Crust

3/4 cup unsweetened shredded coconut
1/4 cup unsweetened cocoa powder
1/2 cup sunflower seeds raw, unsalted or use almond flour if no nut allergies
4 tablespoons butter room temperature
1/4 teaspoon salt
1/4 cup sugar free granulated sweetener (I used Monk Fruit & Allulose blend)

Filling

2 cups heavy cream or see notes above to make dairy free
8 ounces cream cheese softened
1/2 cup unsweetened peanut butter or see notes above for swapping
1 teaspoon vanilla extract
1 teaspoon vanilla liquid stevia or see notes above

Chocolate Syrup Topping

1/2 cup unsweetened cocoa powder
4 tablespoons coconut oil softened or melted butter
3 tablespoons monk fruit allulose confectioners or any sweetener you like to taste

Instructions

Combine all crust ingredients in a food processor and blend until incorporated to a fine crumb. You could also combine all ingredients in a large bowl if you are using almond flour and not sunflower seeds which need to be ground.
Spread crust mixture into the bottom and sides of an 8 inch pie plate. Set aside.
In a stand mixer with the whisk attachment, blend the cream cheese until smooth then add the peanut butter, vanilla extract and stevia until combined well, no lumps.
Pour in the heavy whipping cream into a large mixing bowl and use an electric mixer to blend on high until stiff peaks. Fold the whipped cream into the peanut butter mixture.
Taste and adjust sweetener if needed.
Spread creamy peanut butter filling mixture into the chocolate cookie crust and refrigerate 2 hours.
When ready to serve, whisk together the chocolate syrup ingredients until smooth. Heat coconut oil slightly to make syrup liquidy when pouring over pie.
Serve additional syrup on the side for extra on individual pieces if desired.
Keep pie refrigerated and covered with plastic wrap or store individual pieces in an airtight container. Chocolate syrup does not need refrigeration.

Video

Notes

4 g net carbs

The chocolate syrup is not included in the nutritional information.

This recipe was first published in July 2014 and updated with video in August 2019.

Nutrition

The post No Bake Sugar Free Keto Peanut Butter Mousse Pie appeared first on Sugar-Free Mom.

Easy Sugar Free Dairy Free Keto Chocolate Sorbet

Brenda Bennett — Sun, 02 Jun 2024 16:13:01 +0000

This decadent Chocolate Sorbet is made sugar free, dairy free, vegan, keto, low carb and low in calories, just 13 per serving! It’s super easy with just a few ingredients! No milk or eggs needed to make an incredible creamy texture like regular ice cream! The hardest part is waiting for it in the freezer!

Sugar Free Vegan Chocolate Sorbet

I could never live without chocolate. It would be a sad life. And I’m not into sad. What I am into is making chocolate recipes that feel indulgent, but are anything but.

Recipes that require just a little time, but provide the biggest bang for my buck.

Since it’s officially ice cream season and summer parties will be happening every weekend, homemade ice cream or low carb ice cream, will be your quickest dessert win when the family or you want something delicious and cold on a hot day!

This great dairy-free dessert recipe is one of the easiest I’ve ever made and dare I say one of the best!

When you can have a creamy, chocolate frozen treat for just 15 calories for a 1/2 cup and just 2 net carbs I think that’s pretty amazing!

Classic Chocolate Sorbet

It all began when I was on my treadmill in the basement watching a recorded Ina Garten on the Food Network. Do you exercise and watch cooking shows?

It’s honestly where I get my most creative ideas, on the treadmill and watching a cooking show, go figure right?

One idea just snowballs into another and then I slow down on the treadmill so I can type it into my notes on my phone so I don’t forget!

Obviously Ina isn’t into sugar free cooking or baking, but she inspired me to create this recipe today.

I was quite unsure to use so much coffee in the recipe because I didn’t want a coffee flavor, but she was right, it just makes the dark chocolate flavor even more intense! I should know better than to question her.

Ina Garten used espresso, but I used decaf coffee so my kids could try it.

Sorbet verus Sherbet

Sorbet doesn’t contain any dairy at all, but sherbet contains a little bit of heavy whipping cream or milk to make the texture more like regular ice cream.

You can certainly do that in this sugar free chocolate ice cream recipe by replacing the water with heavy cream if you desire, but I honestly don’t think you need to.

This is like a creamy keto ice cream recipe even though it doesn’t have any dairy!

If you want to keep this recipe dairy free and don’t want to add cream, use full-fat coconut milk or if not tree nut allergies, you could use unsweetened almond milk or cashew milk instead the water.

Tools to Make Chocolate Sorbet

Blender– Quick and easy to mix all ingredients fast!

Ice Cream Machine– I use an ice cream attachment for my Kitchenaid and absolutely love it.

Whenever I want to make ice cream, I just grab the bowl which I keep in the freezer ready to go. Super simple.

But I have heard wonderful things about the Cuisinart ice cream machine so I linked it here and the Ninja Creami!

Sorbet is more of a soft serve so freezing it after it has been in your ice cream machine is the best bet.

It’s a perfect allergy friendly dessert when company comes over!

No one needs to know it’s low carb, sugar free, or low in calories because they will never even notice! All they will care about is how rich and creamy it is!

Can I swap the low carb sweetener used?

You can use any sugar substitute you like for this egg free, sugar free sorbet.

If you don’t have liquid chocolate stevia, use vanilla or clear.

You can also use chocolate monk fruit sweetener which is equally as delicious.

If you eliminate the stevia the sorbet will not be as sweet.

Swerve or erythritol is not one for one in sweetness to typical regular sugar and also when you use too much of it many people notice an unpleasant experience with it being cooling on the tongue.

You can really use any sweetener of choice since this recipe doesn’t contain egg whites or egg yolks so feel free to taste and adjust your keto friendly sweetener for your taste.

Do I need to use an ice cream maker?

Yes you do need to make the sugar-free ice cream mixture in an ice cream machine to get the creamy texture desired.

Does the brand of cocoa powder matter?

Yes, it matters what kind of cocoa powder you use. Regular unsweetened cocoa powder can tend to be bitter.

I always get a good quality cocoa powder like this one.

More Sugar Free Keto Ice Cream Recipes

Keto Peanut Butter Cottage Cheese Ice Cream

Blackberry Gelato

Dairy Free No Churn Keto Chocolate Ice Cream (Coconut Milk Ice Cream)

Sugar Free Dairy Free Keto Chocolate Sorbet

Sugar Free Dairy Free Chocolate Sorbet

Prep Time 20

Total Time 20

Servings @ 1/3 cup

Calories 13kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

1/2 cup unsweetened cocoa powder
1/2 cup Allulose
1/8 teaspoon ground cinnamon
1/8 teaspoon sea salt
1 1/2 cups water
1/2 cup coffee strong brewed or decaf
1/2 teaspoon vanilla extract
1 teaspoon chocolate liquid stevia

Instructions

Pour all the ingredients into the blender and blend it on high until thoroughly combined. Taste and adjust sweetness if needed.
Place mixture into the refrigerator to chill for one hour.
Once chilled, add the mixture into an ice cream machine and follow manufacturers instructions.
Mine was thick and perfect after 20 minutes. Remove from machine and place in a container to freeze for one hour or overnight, until firm enough to scoop.
Enjoy with your favorite chopped or shaved chocolate over the top!

Video

Notes

Net Carbs: 2g

If you have on hand some heavy cream or unsweet almond or coconut milk, you could replace the water used with any of those. But the pictures you see in the post is using water just like Ina Garten did, except hers also had sugar.

This recipe was first published in April 2015 and updated with video in June 2020.

Nutrition

The post Easy Sugar Free Dairy Free Keto Chocolate Sorbet appeared first on Sugar-Free Mom.

Easy Low Carb Keto Frozen Strawberry Cheesecake Pie

Brenda Bennett — Sun, 12 May 2024 23:22:04 +0000

This easy no bake keto strawberry cheesecake pie is a frozen delight made sugar free, nut free, gluten free and low carb! Just 5 g net carbs!

WHAT IS FROZEN CHEESECAKE PIE?

A keto frozen cheesecake pie is a cross between a creamy ice cream and a decadent low carb cheesecake!

It’s the ultimate in keto desserts that taste sinful, but it’s anything but! It’s sugar free, low carb, gluten free, and guilt free!

Swap out any delicious berry you like if you’re not a fan of fresh strawberries or it’s not strawberry season in your area.

If you need a non- frozen type pie, but one just as easy to make, this Strawberry Mousse Pie is pretty awesome ,as is this Peanut Butter Cheesecake Pie!

NO BAKE EASY KETO STRAWBERRY DESSERT

So what makes a really good frozen pie suitable for a keto diet or low carb diet? Is it that it won’t spike your blood sugar and even has 5 g protein?

Is it the fact that no baking time is involved? Is it the fact that anything frozen is just a fabulous great recipe?

Or is it the fact, that you can prepare it ahead of time and bring it to any party on a hot summer day and it will be finished off before you can blink?

I think it might be ALL of those reasons!

Whatever your ambition for an easy pie and decadent low carb strawberry cheesecake, making this will win over anyone to using a sugar free sweetener of choice, as they will honestly have NO idea since they certainly won’t taste any difference.

NUT FREE KETO PIE CRUST

I brought this pie over to my extended families house for Father’s Day and what a hit!

Since we have nut allergies in our family, the keto nut free crust I came up with has an incredible nutty flavor without added nuts.

You could also try my Keto Nut Free Coconut Flour Pie Crust with this frozen cheesecake pie.

No baking is needed for the crust either which is helpful. Just grind in your food processor and spread into the pie dish. Easy peasy decadent cheesecake pie!

I had only 4 hours of freezing time which was just enough before it was served at my sister in laws. It was out on the deck and with the heat, it was just soft enough to cut through and slice.

HOW TO PREP AHEAD FROZEN CHEESECAKE PIE

If you do prepare this scrumptious keto strawberry cheesecake pie the day before and freeze overnight, you will need more time on the counter to defrost before serving.

I tried it again and it took a good 30-40 minutes before I could slice through it easily with a sharp knife.

BEST TIPS FOR PERFECT FROZEN LOW CARB STRAWBERRY PIE

You don’t have to use erythritol in the crust, stevia is fine too or leave out the sweetener all together if you prefer. It won’t change the nutritional information.

You can sub the butter in the crust for coconut oil if you prefer.

You can replace the strawberries for another berry.

You could also change the liquid stevia to powdered if that’s all you have, here’s my Sweetener Guide and Conversion Chart.

To add some color into the pink filling, I sliced 2 more strawberries and inserted them inside the pie so when you cut into it you see a few pieces of strawberries here and there.

You could swap sunflower seeds with almonds or pecans if you don’t have tree nut allergies.

More Strawberry No Bake Cheesecake Recipes

Strawberry Fat Bombs

Strawberry Whipped Cream

Strawberry Cream Pies

Cheesecake Strawberry Ice Cream

Strawberry Cheesecake Jars

Strawberry Cheesecake Dip

Even frozen you can still taste the creamy cheesecake texture in this great dessert! Top with a dollop of more sugar free whipped cream and a strawberry to each slice before serving.

BEST TIPS FOR FROZEN STRAWBERRY PIE

You don’t have to use erythritol in the crust, stevia is fine too or leave out the sweetener all together if you prefer. It won’t change the nutritional information.

You can sub the butter in the crust for coconut oil if you prefer.

You can replace the strawberries for another berry.

You could also change the liquid stevia to powdered if that’s all you have, here’s my Sweetener Guide and Conversion Chart.

To add some color into the pink filling I sliced 2 more strawberries and inserted them inside the pie so when you cut into it you see a few pieces of strawberries here and there.

You could swap sunflower seeds with almonds or pecans if you don’t have tree nut allergies.

SUGAR FREE FROZEN STRAWBERRY CHEESECAKE PIE

Sugar-Free Frozen Strawberry Cheesecake Pie

Prep Time 20

Total Time 20

Servings servings

Calories 316kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Crust

3/4 cup sunflower seeds if no tree nut allergies you can replace with almond flour
3/4 cup unsweetened shredded coconut
1/4 teaspoon salt
1/4 cup Swerve confectioners sweetener or another sugar free powdered sweetener
6 tablespoons butter melted

Filling

2 cups fresh strawberries sliced, or frozen can be used
1-1/2 teaspoons lemon juice
1/4 teaspoon salt
1 teaspoon liquid lemon stevia or replace with vanilla extract if you prefer
16 ounces full-fat cream cheese softened
1 cup heavy whipping cream
1/2 teaspoon vanilla liquid stevia

Instructions

In a food processor grind the sunflower seeds, coconut, erythritol or stevia and salt together until fine crumbs.
Slowly pour in melted butter and process until combined.
Press mixture into the bottom and up sides of a 9 inch pie plate then set aside.
In a blender, add strawberries, lemon juice, salt and liquid stevia.
Blend until pureed. Taste and adjust strawberry puree and add more sweetener if needed. Set aside.
In a stand mixer, or large bowl using an electric hand mixer, whip cream cheese until smooth with no clumps.
Pour in heavy cream and vanilla stevia and blend on high until stiff peaks and nicely whipped.
Pour the pureed strawberries into the whipped cream cheese filling mixture and blend until incorporated well.
Pour strawberry mixture into pie crust, cover and freeze for 4 hours or overnight.

Video

Notes

This recipe was first published in 2014 and updated in 2021.

Nutritional Info is with Crust and Net Carbs: 5 g

If you remove the crust;

Calories: 204
Carbs: 4g
Protein: 2g
Fat: 20g
Fiber: 1g
Net Carbs: 3g

Nutrition

The post Easy Low Carb Keto Frozen Strawberry Cheesecake Pie appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Lemon Custard Pie Recipe

Brenda Bennett — Tue, 27 Feb 2024 12:15:32 +0000

This beautiful Sugar Free Lemon Custard Pie is keto, gluten free, grain free and low carb and makes a beautiful stunning presentation for a party! Read my helpful tips below to make the perfect custard pie!

SUGAR FREE LEMON CUSTARD PIE

This amazing lemon custard pie filling actually forms its own crust. It’s light and refreshing for a spring or summer dessert.

With just a few simple ingredients you can whip this beauty up in no time for a special occasion or just a weeknight treat!

Lemon lovers and those on a keto diet or low carb diet will love this easy lemon pie recipe with just 1 net carb per slice! All nutrition information is below in the recipe card.

If you’re a regular follower around here, you know I love custards and healthy recipes. Anything creamy and I’m ready to dive in. I’ve adapted my Coconut Custard Pie and my Crock Pot Blueberry Lemon Custard Pie to make this easy pie that is super satisfying.

If you prefer individual serving desserts for easy portion control, my easy egg custard or my slow cooker maple custard would be right for you.

But for those who really want a comforting custard with a delicious crust, try these personal egg custard tarts!

Carbs in Traditional Custard Pie

According to Cronometer, a commercially prepared custard pie with one piece being 105 grams, or 1/6 of an 8 inch pie has 21.8 grams of total carbs and 12 grams of sugar.

Our Keto Lemon Custard Pie has 2 grams of total carbs which will not spike your blood glucose and will not cause sugar cravings either. It’s a win win!

KETO LEMON DESSERT RECIPES

I’m a lemon lover all the way so I have a few delicious recipes besides this one that might tickle your fancy to make.

If you don’t want a large pie like this in the house perhaps my Lemon Mug Cake would be best as it’s just a single serving. If you like single serving type keto recipes I have a recipe for mini lemon meringue pie and sugar-free lemon curd parfaits.

I’ve also got an easy creamy, lemon cheesecake mousse you might love! Lemon Cheesecake Truffles for a bite sized treat! My Blueberry Lemon Custard Cake is made in the slow cooker for easy convenience!

USE A WATER BATH FOR SUGAR-FREE LEMON PIE

The first time I made this keto lemon pie, I didn’t use a water bath to bake and that was a mistake. The entire pie cooked beautifully around the edges, but the center was mush and uncooked.

So the next time I made this, I made sure it went into a water bath so it would be perfectly cooked without the outer edges of the pie getting dried out.

Since the 8 inch pie dish didn’t fit into a 9 by 13 baking dish, I opted for a turkey roasting pan and it fit perfectly. Lesson here is, don’t forgo that step of a water bath, it’s important!

KETO TOPPINGS FOR CUSTARD PIE

Some simple fresh raspberries, blueberries or blackberries would be just enough to top this custard pie. If you want to get a little more decadent add some sugar free whipped cream.

You can also top this custard pie with a dairy free whipped cream if you prefer.

This keto custard gorgeous pie presents so beautifully for a party, especially Easter or Mother’s Day!

But you certainly don’t need a special holiday to enjoy this delicious lemon pie, it’s fantastic all through the year, weekend or weeknight. This delicious treat is a winner and a very easy recipe!

TIPS FOR SWAPPING INGREDIENTS

No coconut flavor is evident using the coconut flour, but if you really are opposed to using it, try some almond flour instead. You will need double the amount using fine almond flour to replace coconut flour.

If you don’t have lemon stevia you can use plain stevia or even vanilla stevia. If you use plain stevia or vanilla I would recommend adding some lemon extract to compensate since the lemon stevia adds more lemon flavor.

If you don’t use stevia at all, you can use whatever sugar substitute sweetener you prefer that would equal about 1/2 -1 cup depending on how sweet you prefer your delicious pie. Here is my Sweetener Conversion Chart to help you find the right amount of other low-carb sweeteners to use!

I would not suggest swapping out the heavy cream, but if you do need it dairy free, possibly using coconut milk from the can would work, although I’ve not tried it.

SUGAR FREE KETO LEMON CUSTARD PIE

Sugar Free Lemon Custard Pie (Keto, Low Carb)

Prep Time 15

Cook Time 1

Total Time 1 15

Servings servings

Calories 200kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

4 eggs separated
1 teaspoon white vinegar
2 cups heavy cream or 500ml
1 teaspoon vanilla extract
2 tablespoons fresh lemon juice
2 teaspoons lemon zest
1 teaspoon lemon liquid stevia
1/4 cup butter melted
4 tablespoons coconut flour or 30 grams
1/4 teaspoon salt

Instructions

Preheat oven to 325 degrees F.
Beat egg whites and vinegar in a stand mixer or place in a large mixing bowl and use an electric mixer until stiff peaks form. Set aside.
In a large bowl, whisk together remaining ingredients.
Fold egg whites into egg yolks mixture.
Grease pie dish and pour filling in.
Place a pie plate into a large roasting pan for a water bath.
Place roasting pan in oven and pour in hot water half way up sides of the pie dish.
Bake 50-60 minutes until lightly golden brown and center is set and allow to cool then refrigerate until chilled. Add some fresh berries and sugar free whipped cream to serve this scrumptious pie.
Storage; Once cool you can cover the entire pie and refrigerate for up to 7 days or you can place individual pieces in an airtight container and store in the fridge or freeze for up to 3 months.

Video

Notes

Net Carbs: 1 g

Use my Sweetener Conversion Chart to swap out the liquid stevia if you prefer.

This recipe was first published in May 2017 and updated in May 2021.

Nutrition

The post Sugar Free Low Carb Keto Lemon Custard Pie Recipe appeared first on Sugar-Free Mom.

Best Sugar Free Low Carb Keto Pumpkin Pie Custard

Brenda Bennett — Wed, 04 Oct 2023 11:31:55 +0000

This Healthy Keto Crustless Pumpkin Pie Custard is Sugar Free, Low Carb, Gluten Free, Grain Free and tastes like traditional pumpkin pie minus the sugar! Just 5 g net carbs!

Sugar Free Low Carb Pumpkin Pie Custard

This easy sugar free pumpkin pie custard has all of the flavors and texture of a regular pumpkin pie without all the calories and crust from a traditional one!

This pumpkin custard recipe comes from adapting my low carb pumpkin pie recipe minus the coconut flour keto pie crust for even fewer carbs.

I realize it’s still only October but everyone is going crazy for Pumpkin recipes and it feels like the Holiday season will be here very soon! My Pumpkin Cheesecake Mousse went viral within days and I’m so grateful!

This very popular pumpkin recipe was originally posted in October of 2012 and has been a huge Pinterest recipe during every fall season, especially as a Thanksgiving dessert!

I gave it updated photos in October of 2015 and today I’m sharing this video with you to show how simple this recipe really is!

Is Pumpkin Keto?

Whether you make homemade pumpkin puree or purchase canned pure pumpkin puree, yes, pumpkin is keto friendly!

1 cup of pumpkin puree has 8 net carbs and in this recipe for our homemade pumpkin pie custard, we are making 6 individual custards using just 15 ounces of canned pumpkin puree.

Just make sure when buying canned pumpkin at your local grocery store, that the only main ingredients are pumpkin and maybe salt, that is all.

Do not purchase pumpkin pie filling which contains sugar, has 71 grams of carbs in 1 cup and will spike blood sugar.

Our recipe for pumpkin custard needs just 7 ingredients and has just 7 total carbs!!

This perfect keto pumpkin pie custard is simple and an easy dessert for entertaining anyone on a keto diet or low carb diet. So delicious, even if you’re not much of a pumpkin lover!

Currently in life we are packing for a move to a small little country setting in the woods. We will still be in my home state of Rhode Island, but the scenery from city to country will be remarkable!

The nearest store is about 20 minutes away. It’s going to take me some time to get used to that since I end up at the grocery frequently during the week.

Some times more like 3-5 times depending on if a recipe failed and I need more ingredients. Now I’m about 5 minutes from Whole Foods. I must learn to buy in bulk I suppose.

Delicious Keto Pumpkin Custard Recipe

You can enjoy these little pumpkin dessert custards in the ramekin you bake them in or pop them out upside down on a plate. Make sure you grease them well or they won’t be too pretty when inverted upside down.

The good thing though is that you can cover them with some whipped cream!

If you need dairy free try some Dairy Free Whipped Cream on top or leave it without out, but be sure to chill them! Tastes much better than warm since I tried it both ways of course.

This healthy pumpkin custard recipe is in perfect little portions when made in 7 ounce ramekins. Of course even if you decide to eat two, (because they are so good!) the amazingly low calories won’t kill your calorie budget for the day!

Low Carb Sweetener Options

This easy recipe is made without artificial sweeteners or sugar alcohols and only natural stevia, no aftertaste is evident at all.

In fact my super picky husband and oldest son actually LOVE this custard, and hubby is always the first one to comment if he notices an aftertaste!

But of course you can use whatever low carb sweetener you prefer really. I do not recommend using granulated sweetener as the pumpkin mixture will be grainy instead of smooth.

I haven’t found a low carb brown sugar sweetener that is powdered only granulated so for best results, I don’t recommend using that for this recipe.

Here’s my conversion chart if you choose to use other sugar substitutes.

Can I use Maple Syrup or Coconut Sugar?

Of course you can choose to use any sweetener, but adding either maple syrup or coconut sugar will add higher total carbs and will spike blood sugar and this recipe will no longer be sugar free.

Can I make this a Paleo-friendly dessert?

Yes, this can easily become a dairy free pumpkin custard by replacing the heavy cream with either unsweetened coconut milk or cashew milk.

If you are using 1% milk the nutrition info is: 76 calories, fat: 6.7g, cholesterol: 125mg, sodium: 56mg, carbs: 7g, dietary fiber: 2g, sugars: 3g, protein: 5g.

I had to keep one old picture because this is the one below that gets pinned the most!

More Healthy Pumpkin Recipes

Pumpkin Cream Cheese Muffins

Pumpkin Roll

Pumpkin Pie

Easy Low Carb Pumpkin Pie Custard

Best Sugar Free Keto Low Carb Pumpkin Pie Custard

Course Dessert

Prep Time 5

Cook Time 45

Total Time 50

Servings servings

Calories 139kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

15 ounces pumpkin puree not pumpkin pie filling
1/2 cup heavy cream or use coconut cream for paleo pumpkin pie custard
4 eggs beaten
1/2 teaspoon salt
2 teaspoons vanilla extract
2 teaspoons pumpkin pie spice
1 teaspoon pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
Optional: sugar free whipped cream

Instructions

Preheat oven to 350 degrees.
Spray 6 ramekins or custard cups with olive oil cooking spray.
In a large mixing bowl or stand mixer mix together pumpkin, cream eggs, spices and stevia.
Pour evenly into ramekins.
Bake for 45-50 minutes or until a knife in center comes out clean.
Best served cold.
Invert onto a plate or serve from dish.
Top with sugar free whipped cream! Sprinkle with more nutmeg!
Store covered with plastic wrap in the fridge for up to 5 days.

Video

Notes

Net Carbs: 5 g

This recipe was first published in October 2012.

Midlife Macro™ approved recipe!

Nutrition

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

Low Carb Sugar Free Frozen Peanut Butter Cups Recipe

Brenda Bennett — Thu, 27 Jul 2023 10:27:04 +0000

These Frozen Sugar-Free Peanut Butter Cups, or healthy fat bombs, are just as good as traditional Reese’s peanut butter cups, only frozen is even better to curb that sweet tooth! Just 3.6 grams of net carbs or 4 total grams of carbs per serving.

Keto Peanut Butter Cup Recipe

These little creamy frozen peanut butter cups are what summer dreams are made of! It’s the classic combination of chocolate and peanut butter that has a creamy peanut butter center covered in a smooth milk chocolate and is always a win in my opinion!

Made without added sugar, perfect for a low carb diet, keto diet and gluten free.

Pretty quick prep time with simple ingredients too! The hardest part is waiting for the ice cream to harden before coating them in chocolate and enjoying this sugar free sweet treat!

Homemade Peanut Butter Cups in Frozen Form

I’m always looking for easy recipes and favorite treats in the summer. You know the kind that give you the most bang for your buck in the kitchen. The ones that leave you feeling completely satisfied and pretty enough to serve to unexpected summer time guests.

This is one of those recipes to keep in your freezer at all times, especially if your a big fan of peanut butter cups!

Chocolate and peanut butter of course is a classic combo that never gets old. But adding in the frozen aspect and it’s even more heavenly.

These little keto chocolate peanut butter cups didn’t last long in my home at all. Within days my daughter, my hubby, my sister-in-law and I had eaten them all up. And I feel absolutely no guilt whatsoever!

Once you make these, you may never want a regular peanut butter cup again. Just Saying.

Low Carb Sweeteners

I don’t use artificial sweeteners in any of my recipes. I only use natural sugar free sweeteners like Allulose, Monk Fruit, Stevia and Erythritol.

Most artificial sweeteners like Sucralose, Aspartame, Splenda, etc will usually spike blood sugar studies show. Sugar alcohols like Xylitol, Maltitol and Sorbitol can cause digestive upset, like bloating and cramping and xylitol is deathly to dogs if ingested.

I realize that many people find that natural sweeteners may have an after taste or artificial flavor, but once you’ve chosen the sweetener you like best, keep trying and your taste buds will eventually come to like low carb sweeteners.

Powdered erythritol is the next best thing if you don’t want to use the liquid stevia I used in this recipe, but really for best results, liquid stevia, liquid Monk Fruit or Allulose would be my recommendations for any kind of ice cream sugar free treat.

Feel free to use my Sweetener Guide & Conversion chart to determine how much of another sweetener to use.

The best thing to perfect the sweetness level you want is to always taste before churning or freezing the peanut butter mixture.

You can always add more sweetener but you can’t take it away if you add too much so be sure to start with a small amount.

Can I use Maple Syrup?

You can use any sweetener you prefer since you can simply taste it and decide how much you like for your sweetness level.

Maple syrup is sugar, just like regular table sugar, though it is a more natural form of sugar, it is still sugar which means it will spike your blood glucose. If you’re a diabetic, i would not recommend using maple syrup or honey or coconut sugar.

Stick to the low carb sweeteners mentioned above and you will keep your blood sugar balanced. When blood sugar is balanced and doesn’t spike, you won’t have sugar or carb cravings. When blood sugar is balanced, you will lose weight if you are eating a low carb or ketogenic diet.

Everyone will need a different amount of carbohydrates to lose weight. Some will be able to enjoy more carbs then others who may have insulin resistance. It’s always best to test your own blood sugar after enjoying any low carb dessert to see how it effects you.

Here’s my video showing how easy these really are!

More Frozen Low-Carb Treats for Summer

Chocolate Peanut Butter Fudge Pops

Frozen Strawberry Sorbet

Frozen Strawberry Cream Pie

Strawberry Fudge Pops

Peanut Butter Popsicles

Frozen Keto Peanut Butter Cups Recipe

Sugar Free Frozen Peanut Butter Cups

Servings servings

Calories 181kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

1 cup heavy cream
1/2 cup natural peanut butter unsweetened
8 ounces cream cheese softened
1 tsp vanilla extract
1 tsp vanilla liquid stevia
12 ounces sugar free chocolate chips or dark chocolate bar
crushed peanuts or flaky sea salt optional

Instructions

In a stand mixer, blend all the ingredients——(except your favorite sugar-free chocolate chips and crushed peanuts)—together until thoroughly combined. Taste and adjust Stevia if needed.
Pour peanut butter filling into mini muffin cups lined with silicone liners or paper liner for easy removal. Freeze for 1 hour before coating with chocolate.
To make outer chocolate coating, simply melt chocolate using a double boiler method or melt in a microwaveable bowl, at 30-second intervals, stirring until smooth.
Remove frozen peanut butter mini cups out of the silicone molds and place onto a baking sheet pan lined with parchment paper. Dip one frozen peanut butter cup into melted chocolate at a time. Remove with a fork and tap excess chocolate on the side of the bowl.
If desired, immediately top each with crushed peanuts before the chocolate hardens. Continue with remaining melted chocolate and mini cups then return to the freezer for at least 30 minutes or until ready to serve. Allow about 5 minutes to come to room temperature to enjoy.
Storage; Store frozen healthy peanut butter cups in an airtight container or sealed container in the freezer for up to 6 months.
Nutritional information below includes using the chocolate chips for coating these frozen Reese's cups, but does not include optional crushed peanuts.

Notes

Net Carbs: 3.6g

This recipe was first published in 2016.

Nutrition

The post Low Carb Sugar Free Frozen Peanut Butter Cups Recipe appeared first on Sugar-Free Mom.

Sugar Free Low Carb Pumpkin Pie Cupcakes (Keto, Gluten Free)

Brenda Bennett — Mon, 21 Sep 2020 12:00:00 +0000

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!

Pumpkin Pie Cupcakes

It’s just the middle of September, but Pumpkin recipes have overtaken my Pinterest feed. Now you might be asking yourself what the heck pumpkin pie cupcakes are? Are they a cupcake or pumpkin pie? Well friends, they are both! 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!

Personally, I’d rather have these in my house than a whole pumpkin pie because these are perfectly portioned and one is truly enough to satisfy!

Best in my opinion when chilled then the flavors can really blend well together and taste incredible! Of course if you prefer warm pumpkin pie with some sugar free pumpkin whipped cream on top that works too! You do you!

Sugar Free Brown Sugar Sweetener Options

The topping that looks like brown sugar is actually a sugar free brown sugar substitute I was recently sent samples to try called Sukrin Gold and it worked perfectly on top of these babies. Swerve also has a wonderful brown sugar substitute as does Lakanto.

Honestly, this kind of dessert appeals to me more than a typical pumpkin pie with crust, because it’s so much less work!

Low Carb and Keto Meal Planning

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. 30 % Off for September! Use code; BACKTOSCHOOL at checkout! Learn More about our meal plans!

Other Keto Pumpkin Recipes:

Sugar Free Low Carb Pumpkin Pie Cupcakes

Low Carb Pumpkin Pie Cupcakes

Prep Time 15

Cook Time 30

Total Time 45

Servings cupcakes

Calories 80kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

15 oz pumpkin puree not pie filling
2 eggs
1 tsp maple extract
1 tsp vanilla extract
1 tsp vanilla liquid stevia
1/2 cup heavy cream
1/4 cup coconut flour
1/4 cup ground flaxseed
1/4 tsp baking soda
1/4 tsp baking powder
1 tsp pumpkin pie spice
1/4 tsp salt
1/2 tsp ground cinnamon
1/2 cup Monk Fruit Allulose sweetener

Frosting

Low Carb Pumpkin Cheesecake Mousse

Instructions

Preheat oven to 350 degrees.
Place the pumpkin, eggs, extracts, liquid stevia and heavy cream into a stand mixer and blend until combined.
Whisk the remaining ingredients in another bowl.
With the mixer on low slowly add the dry ingredients to the wet in the mixer.
Mix until fully incorporated.
Use silcone cupcake liners or spray 12 capacity muffin pan with olive oil cooking spray.
Fill each muffin cup and bake for 30 minutes.
Cool 15 minutes then use a knife to loosen around edges.
Keep in muffin pan and refrigerate for one hour.
Remove from pan and frost as desired.
Optional Topping over Frosting: Sugar Free Brown Sugar Substitute

Notes

Nutrition Info is without frosting on muffin.
Net Carbs: 3g

This recipe was first published in September 2015 and updated and reposted with video in September 2020.

Nutrition

The post Sugar Free Low Carb Pumpkin Pie Cupcakes (Keto, Gluten Free) appeared first on Sugar-Free Mom.

Keto Pumpkin Twists (Nut Free Fathead Dough)

Brenda Bennett — Tue, 19 Nov 2019 12:00:00 +0000

These Sugar-Free Low Carb Pumpkin Twists are made using my nut free Fat Head Low Carb dough recipe. They are very easy to make, gluten free, grain free and perfect for holiday parties!

Pumpkin Twists

These easy danish like pumpkin twists are 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.

Nut Free Fathead Dough

I’m sure you’ve seen them around on Facebook or Pinterest, the sugar filled carb crescent roll kind. That’s in fact where I got my first idea to turn my fat head low carb pizza dough into twists. I had seen a video for traditional ones and decided to give a go at a low carb version.

And it was worth it! These are fabulous! The family was won over with these keto twists! The pumpkin pie filling is just perfect for this nut free fathead dough! If you’ve never tried my nut free fathead dough, you must give this recipe a go or try my very popular Keto Cinnamon Rolls!

I hope you’ve enjoyed my numerous pumpkin recipes this season!

Best Sugar Free Confectioners

These are lovely with a little drizzle of sugar free confectioners mixed with a little coconut milk to make a fabulous icing! The brand I love is Swerve! I have to say I have tried other sugar free erythritol products and nothing is as fine and smooth as using the Swerve confectioners. Everything else I’ve tried is grainy and I am not a fan of grainy in a frosting.

Meal Plan Membership

If you love recipes like this for yourself and family, you will love my meal planning membership. Weekly low carb and/or keto 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!

Keto Pumpkin Twists (Nut Free Fathead Dough)

Low Carb (Fat Head) Pumpkin Twists

Prep Time 15

Cook Time 15

Total Time 30

Servings twists

Calories 132kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Dough

4 cups part skim mozzarella shredded
4 ounces cream cheese
1 cup coconut flour
1/2 tsp salt
1/2 tsp vanilla stevia
4 eggs beaten

Filling

1/2 cup pumpkin puree
1 egg yolk
1 tsp pumpkin pie spice
1/2 tsp pumpkin spice liquid stevia
1 tbsp sugar free maple syrup skip if you don’t have it and use more stevia to taste
Optional drizzle: 1/2 cup Swerve confectioners with 1 tbsp coconut milk

Instructions

Preheat oven to 375 degrees F.
Add all ingredients for the dough into the food processor, then add to a microwavable bowl and microwave for 2 minutes or until nicely melted.
Wet hands with water and spread the dough onto a parchment lined baking sheet.
I made mine 16 x 11 inch rectangle. Set aside.
In a bowl mix the pumpkin, yolk, spice and sweeteners.
Spread this filling all over the dough.
Fold the dough over in half then slice 18 slices with an oiled pizza cutter.
Separate slices about an inch apart. You may need two baking sheets with parchment as the twists will spread slightly when baking.
Hold each end of each slice and gently twist once.
Bake 12-15 minutes.
Cool then make the optional glaze if desired before serving.

Notes

Net Carbs: 3g

Brenda’s Notes:

You can use any dough you prefer but the nutrition info below reflects using my dough linked in the recipe.
You can use any sweetener you prefer as well. Simply do not add the yolk, add the sweetener of choice first, probably just 1/4 cup to start then taste and adjust. Once you’ve got the filling to your desired sweetness add the egg yolk.
I kept these refrigerated although I don’t think it’s necessary but I prefer them chilled.
This recipe was first published in November 2016 and updated with video in November 2019.

Nutrition

The post Keto Pumpkin Twists (Nut Free Fathead Dough) appeared first on Sugar-Free Mom.