WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH

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

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

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

HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)

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

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

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

OVEN METHOD (RECOMMENDED)

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

SLICE your whole squash from stem to tail, lengthwise.

DRIZZLE olive oil over each half and rub evenly.

SPRINKLE with sea salt.

FLIP cut side down onto the baking dish.

BAKE:

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

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

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

HOW TO MAKE CREAMY KETO ALFREDO SAUCE

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

Tips for Perfect Alfredo Sauce:

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

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

CAN I ADD CHICKEN OR OTHER PROTEIN?

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

Best protein options:

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

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

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

SPAGHETTI SQUASH BOATS OPTION

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

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

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

IS SPAGHETTI SQUASH KETO? 

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

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

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

Spaghetti Squash Nutrition      

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

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

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

Other zucchini noodle recipes you might like:

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

LOW CARB SWAPS & VARIATIONS

This recipe is incredibly flexible:

Dairy-Free Option

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

Lower Fat Version

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

Vegetable Swaps

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

OTHER WAYS TO COOK SPAGHETTI SQUASH

If you want a different way:

Instant Pot Method

Great for saving time!

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

Microwave Method

Fastest option:

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

Skillet Finish (Highly Recommended)

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

LOW CARB ALFREDO SPAGHETTI SQUASH

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Alfredo Spaghetti Squash

Prep Time 1 minute minute

Cook Time 15 minutes minutes

Total Time 16 minutes minutes

Servings 8 @ 2.6 ounces

Calories 319kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

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

Alfredo Sauce

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

Optional toppings:

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

Instructions

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

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

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

Alfredo Sauce

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

Assembly

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

Notes

4 g net carbs per serving. 

This post was first published in 2021.

Nutrition

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

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

EASY CABBAGE ROLLS

Traditional cabbage rolls tend to take a lot of time to make and often use ground meat, white rice, tomato sauce and spices, typically baked in a baking dish for quite a while.

These cabbage rolls are a little twist and my take on easier cabbage rolls with a low carb, ketogenic diet approach.

These keto cabbage rolls skip the rice and instead keep things light, fresh, and full of flavor using a Thai-inspired filling. If you’ve ever made traditional cabbage rolls, you’ll love how much quicker and simpler this cooking process is! Feel free to use cauliflower rice if you prefer!

These Keto Thai Crispy Cabbage Rolls make the tastiest dinner or eat only 1 roll for a lunch meal to cut your carbs in half. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and if you don’t have precooked leftover chicken just roast up some chicken breasts or thighs and use them instead.

Choosing the Best Cabbage Leaves

Green cabbage works best for this cabbage roll recipe because of its sturdy outer leaves, but you can also use inner leaves if they are large enough to roll.

To make rolling easier:

• Use the outer leaves of a whole head of cabbage
• Soften leaves in boiling water for 1–2 minutes
• Transfer to an ice bath to stop cooking
• Pat dry with a paper towel before filling

You can also use:

• Swiss chard (as written)
• Napa cabbage (more tender, great for quick rolls)
• Kale or cavolo nero (remove thick stems)

CARB COUNT  IN SWISS CHARD VERSUS CABBAGE 

Just 1 cup (175 grams) of cooked Swiss chard packs (3): Calories: 35. Protein: 3.3 grams. Carbs: 7 grams.

Since I chose to use chard for the rolls, instead of cabbage my carb count in the nutrition info below is a bit higher than if you choose to use cabbage leaves for the rolls. I love the crispy chard leaves, but cabbage leaves will be just as delicious!

Cooked cabbage (1 cup) contains 3.6g of carbs, 1.3g of protein, 0.1g of fat, and 23 calories. We use 1 cup for the filling but this is divided by 4 servings for the recipe. Each serving is 3 rolls which is a wonderful amount for a dinner meal.

SAVE TIME WITH COOKED ROTISSERIE CHICKEN

You will save a lot of time if you simply buy an already cooked rotisserie chicken. This makes this keto meal perfect for busy weeknights or meal prep.

But if you don’t have precooked chicken, no problem! Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven at 350 degrees F. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.

You can also swap in:

• Leftover grilled chicken or even shrimp
• Ground chicken (cook first)
• Ground turkey
• Ground pork or ground beef for a richer flavor

CAN I SWAP THE ALMONDS?

Yes, if you have an allergy to tree nuts and want to swap the almond butter in the dressing you certainly can.

I’d suggest this sugar free peanut butter as a good swap. If you have a peanut allergy then I would say try sunflower seed butter or even tahini which is sesame butter. 

You can also swap the almonds in the salad ingredients for another nut or even sunflower seeds or pumpkin seeds or sesame seeds for a little bit of crunch.

SAUCE AND FLAVOR SWAPS

This Thai-inspired dressing is what gives these cabbage rolls their bold flavor, but you can easily adjust based on what you have:

• Add fish sauce for deeper umami flavor
• Use rice vinegar instead of apple cider vinegar
• Adjust sriracha for spice level
• Add garlic powder if you don’t have fresh garlic
• Fresh ginger adds the best flavor, but ground ginger works in a pinch

OTHER COOKING METHODS (NOT JUST OVEN)

These low carb cabbage rolls are very versatile and can be cooked in different ways depending on what works best for you:

Oven (as written):

Bake at medium-high heat (350°F) until slightly crispy.

Air Fryer:

• Cook at 375°F for 8–10 minutes
• Creates extra crispy cabbage leaves

Stovetop (Skillet):

• Heat a large pan with olive oil
• Place rolls seam side down
• Cook until lightly browned on all sides

Instant Pot (Steaming method):

• Place rolls in a baking dish or on a trivet
• Add 1 cup water
• Steam for 3–4 minutes
• Great for softer cabbage rolls

Meal Prep Option:

Turn this into a “crack slaw” style dish by skipping the rolls and sautéing everything together in a large pot or skillet.

MAKE IT A FREEZER-FRIENDLY CASSEROLE

Want to skip rolling completely?

Turn this into a freezer-friendly casserole:

• Layer cabbage, filling, and sauce in a baking dish
• Cover with aluminum foil
• Bake until heated through

This is a great option for feeding the whole family or making a double batch for later.

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

• Keep filling separate from leaves if prepping ahead
• Reheat in oven or air fryer for best texture

EXTRA TIPS FOR BEST RESULTS

• Use large cabbage leaves for easier rolling
• Don’t overfill (about 1/4 cup filling works best)
• Always place seam side down when baking
• Pat leaves dry after boiling water step to prevent soggy rolls
• Add a drizzle of sesame oil before serving for extra flavor

HOW TO STORE THAI CHICKEN CABBAGE ROLLS

Best to cook and enjoy fresh when you are ready to eat, but this can be prepared the day before and placed in the oven when ready for your meal.

Store leftovers in an airtight container in the fridge for up to 3–4 days.

For best results:

• Reheat in oven or air fryer for best texture
• Keep filling separate from leaves if prepping ahead
• Store left overs in an airtight container in the fridge for up to 2 days. 

Keto Thai Chicken Crispy Cabbage Roll Recipe

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Keto Thai Chicken Crispy Cabbage Rolls

These Keto Thai Crispy Cabbage rolls make the tastiest low-carb lunch or dinner. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.

The filling is packed with Thai flavors without any preservatives and you can use precooked leftover chicken or just roast up some chicken breasts or thighs and use these instead.

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Servings 4 @ 3 rolls

Calories 279kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Thai Chicken Salad Ingredients

• 4 cups chicken cooked, shredded (or 280g)
• 1 cup white cabbage shredded (or 90g)
• 1 carrot grated (or 60g)
• 1/3 cup cilantro fresh, chopped (or 20g)
• 1/4 cup almonds toasted, chopped (or 36g) Optional
• 1/4 cup green onions chopped (or 25g)
• 1/2 red pepper sliced (or 82g)
• 1/4 teaspoon sea salt (or to taste)
• 10 ounces chard leaves, stems discarded (or cabbage leaves of choice) (or 280g)
• 1 tablespoon olive oil for brushing

Dressing

• 4 tablespoons sugar free PBfit powder or almond butter or sunflower seed butter
• 2 tablespoon coconut aminos (or gluten free soy sauce)
• 2 tablespoons sesame oil toasted or avocado oil
• 2 tablespoon apple cider vinegar
• 2 tbsp lime juiced
• 1 tablespoon sriracha
• 1 tablespoon fresh ginger grated
• 1 clove garlic minced

Instructions

• Preheat the oven to 350F / 180C / 160 fan.

Dressing

• Place all the dressing ingredients in a mixing bowl and whisk with a hand balloon whisk to combine. Adjust consistency with a touch of water if you like it a bit thinner.

Thai Chicken Salad

• Toss the chicken salad ingredients with the dressing (except chard leaves and olive oil).
• Place the chard or cabbage leaves in mixing bowl and cover with boiling water. Rest for 45 seconds – 1 minute to soften. Remove and place on a paper towel. Pat dry.
• Add approx 1/4 cup of filling to each large leaf. If your leaves are smaller you can put a couple of leaves together. Tuck in the sides around the filling then roll up.
• Place the stuffed leaves (folded side on the bottom) on a baking tray lined with greaseproof paper and brush with a little olive oil. Option to enjoy raw or for more of a crispy warm roll, bake in the oven for about 15 minutes until slightly crisp.

Recipe Notes

• If you're using optional almonds and they aren’t roasted simply roast in the oven first for about 5 – 8 minutes. Allow to cool and then chop before adding to the salad filling.
• If you don’t have precooked chicken. Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.
• I used chard leaves for this recipe, but feel free to substitute with any cabbage leaf, or kale if you prefer. Just chop off the stalks as these are harder to roll. Something with a nice big leaf is best.

Storage

• Airtight container in the fridge for 1 day. Best to cook and enjoy when ready to eat but can be prepared the day before and placed in the oven when ready to eat.

Notes

Net Carbs: 8 g

If you wanted to add cauliflower rice to the filling ingredients you could certainly do that. 

This recipe was first published in may 2021.

Nutrition

Serving: 1@ 3 rolls | Calories: 279kcal | Carbohydrates: 11g | Protein: 16g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 41mg | Sodium: 606mg | Potassium: 497mg | Fiber: 3g | Sugar: 2g | Vitamin A: 7135IU | Vitamin C: 35mg | Calcium: 63mg | Iron: 2mg

The post Low Carb Keto Thai Chicken Cabbage Rolls Recipe appeared first on Sugar-Free Mom.

Easy Keto Low Carb Spicy Shrimp Tacos with Slaw

(Healthy, High Protein, 30-Minute Meal)

If you’re looking for the best shrimp tacos that are quick, flavorful, and actually support your goals in midlife—these easy keto shrimp tacos are it.

These low carb shrimp tacos are made with seasoned shrimp, crisp cabbage slaw, and a creamy, tangy sauce, all wrapped in lettuce wraps or your favorite low carb tortillas.

They’re perfect for a busy weeknight, ready in under 30 minutes, and packed with protein without going overboard on fat—making them ideal for my Midlife Macro Method.

Why These Are the Best Healthy Shrimp Tacos

These aren’t just delicious tacos… they’re designed to actually work for your body—especially if you’re in perimenopause or menopause and traditional keto stopped working.

• High protein, moderate fat
• Only 3g net carbs per serving
• Made with fresh ingredients
• Perfect for taco night
• Family-friendly and customizable

If you’ve ever felt stuck doing high-fat keto, this recipe is going to feel like a breath of fresh air.

LOWER FAT KETO

The biggest controversy with a ketogenic diet has always been in the dietary fat amount one should consume for weight loss.

Some experts believe high fat is best, anywhere from 70-80% daily. Others believe it’s best to use fat as a lever and adjust to anywhere from 50-70% depending on your goals and if you have any underlying conditions or autoimmune disease. 

In my experience before I was diagnosed with hypothyroidism, I was gaining weight on a keto diet of 70% fat. I was not able to lose weight until I lowered my dietary fat intake and increased my protein intake. Again, everyone is different and changing things that are not working for you is the key.

In order to see weight loss, I  reduced to 60% dietary fat and started incorporating intermittent fasting as well as getting properly diagnosed and on medication to treat my low functioning thyroid. How much fat you should eat to lose weight on a ketogenic diet is one that will have to be determined as you follow the basic keto macros and see what works for you.

I was so encouraged that I wasn’t broken when it came to weight loss and inspired to share this with others that I created a 4 week Stall Buster Keto course for those struggling to lose weight on the traditional keto macros or those just stuck in their weight loss. 

Lower Fat Keto (What Actually Works)

There’s a lot of confusion around keto and fat intake.

Instead of forcing high fat, I teach using fat as a lever, not a goal.

For many women, especially in midlife:

• Too much fat = stalled weight loss
• Not enough protein = cravings + muscle loss

So recipes like these spicy shrimp tacos focus on:

• Lean proteins like raw shrimp
• Light sauces instead of heavy ones
• Optional fats (like cheese or avocado)

This gives you flexibility while still staying low-carb and satisfying.

My Shift from High Fat Keto to Midlife Macros

There was a time I followed a strict keto diet with 70–80% fat… and instead of losing weight, I was gaining.

When perimenopause hit, everything changed.

My body became more sensitive to:

• Excess dietary fat
• Hormonal fluctuations
• Stress and inflammation

And what I discovered (through my own journey and coaching thousands of women) is this:

More fat isn’t always better—especially in midlife.

So I adjusted:

• Lowered fat to a moderate range
• Increased protein intake
• Focused on real, whole foods

And that’s exactly how my Midlife Macro Method was born.

These healthy shrimp tacos are a perfect example of that approach:

✔ Lean protein (shrimp)

✔ Controlled healthy fats (olive oil, optional avocado)

✔ Low carbs

✔ Balanced for fat loss without deprivation

Other Fish Taco Options

Not a shrimp fan? No problem.

You can swap with:

• Salmon
• Cod
• Any white fish
• Even leftover grilled fish

But shrimp is my go-to because it cooks in just minutes, making this perfect for a quick weeknight dinner.

Other ideas would be these salmon nuggets or just baking some salmon with the spices in this recipe.

Slaw Variations

Not into creamy slaw? Try:

• Vinegar-based cabbage slaw
• Avocado slaw
• Italian Slaw Simple lime + olive oil dressing

Or keep it super simple with:

Lime juice

Shredded cabbage

Fresh cilantro

The slaw recipe with our keto spicy shrimp includes a plain Greek yogurt but that could easily be swapped with a dairy free yogurt if needed or just mayonnaise.

Taco Variations (Keep It Low Carb or Flexible)

You can easily customize depending on your needs:

Low Carb Options

• Lettuce wraps (Bibb lettuce works great)
• Almond flour tortillas
• Nut Free tortillas
• Cauliflower Tortillas

This is what I love—one meal, multiple ways, no need to cook separate dinners.

If you don’t feel like making tortillas at all, you can use some romaine leaves as boats or Bibb lettuce to use as cups or even iceberg to use as a wrap!

LOW CARB KETO SPICY SHRIMP TACOS

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Low-Carb Keto Spicy Shrimp Tacos

The tastiest fish tacos ever! If you’re a taco fan these super easy Low-Carb Keto Spicy easy Shrimp Tacos will blow your mind. So simple and yet so delicious. Made with simple spices in a light and fresh garlic cilantro yogurt sauce, they’re healthy and low in carbs. This meal makes for a speedy lunch or lighter low-carb dinner.

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Servings 6

Calories 110kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Shrimp

• 12.5 ounces raw shrimp peeled (or 360g)
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 2 teaspoons cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/3 teaspoon salt
• 1/3 teaspoon pepper
• 1 tablespoon olive oil

Tortillas

• 1 batch almond flour tortillas. Click here for recipe.

Garlic Cilantro Yogurt

• 1/2 cup plain Greek yogurt (or coconut, cashew or almond for dairy-free)
• 1/8 teaspoon salt
• 1/4 teaspoon apple cider vinegar
• 1 teaspoon lemon
• 14 grams cilantro finely chopped
• 1 clove garlic minced
• 1 teaspoon extra virgin olive oil

Slaw

• 2 cups white cabbage shredded (or 200g)
• 2 medium green onions chopped (or 30g)
• 10 grams cilantro chopped

Optional Extras

• 1 avocado fresh, diced (or 150g) (optional)
• 1/4 cup cheddar cheese grated (or 28g) (optional)
• lime wedges (optional)
• sour cream

Instructions

Shrimp

• Place the shrimp in a mixing bowl. Add the spices and seasoning (chili, paprika, cumin, garlic powder, onion powder, salt and pepper). If you have time, allow to marinade for 1 hour or overnight. Set aside.

Tortillas

• Meanwhile, prepare the tortillas as per my recipe. Click here for recipe.

Garlic Cilantro Yogurt and Slaw

• First prepare the garlic cilantro yogurt by adding all the ingredients to a mixing bowl and stir to combine. Season to taste. Add the shredded cabbage, green onion and cilantro to the yogurt and toss to combine.

Shrimp

• Heat 1 tbsp of olive oil over a medium heat. Add the shrimp and cook for about 2 mins. Add 1 tbsp of water to loosen into a bit of a sauce and fry until cooked through, about another 2 – 3 minutes.

Assembling Tacos

• Add some slaw to the tortillas, top with shrimp, optional avocado, cheese and highly recommended squeeze of lime!

Storage

• Best fresh but the tacos can be made in advance and stored in the fridge for two days or frozen.

Notes

Net Carbs 3 g

Recipe Note: Nutritional Info does not include almond flour tortillas which have 2 net carbs per tortilla.

Midlife Macro Approved!

This recipe was first published in June 2021.

Nutrition

Serving: 1taco | Calories: 110kcal | Carbohydrates: 4g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 150mg | Sodium: 651mg | Potassium: 177mg | Fiber: 1g | Sugar: 2g | Vitamin A: 525IU | Vitamin C: 15mg | Calcium: 129mg | Iron: 2mg

The post Easy Keto Low Carb Spicy Shrimp Tacos with Slaw appeared first on Sugar-Free Mom.

The Liver Reset

Your liver is one of the most important organs in the body when it comes to overall health, energy levels, metabolism, and detoxification.

Every day your liver works behind the scenes to support healthy liver function, filter toxins, process nutrients from the foods you eat, regulate liver enzymes, and help maintain digestive health and immune system balance.

 If you’re working on weight loss this year, supporting your liver of toxins can be the first line of defense toward your health goals.

In fact, the liver is your body’s primary detoxification organ, responsible for supporting the body’s natural detox process and protecting your liver cells from damage caused by oxidative stress, heavy metals, alcohol intake, medications, poor diet, and environmental toxins.

The good news? Your body already has powerful detoxification pathways designed to eliminate toxins naturally.

But in today’s world of processed foods, unhealthy foods, personal care products, medications, and chronic stress, those pathways can become overloaded.

When that happens, many people start noticing early warning signs such as:

• Brain fog
• Low energy levels
• Digestive health issues
• Difficulty maintaining a healthy weight
• Increased liver inflammation
• Poor insulin sensitivity
• Sluggish metabolism
• Hormone imbalances

Over time, these stressors may increase the risk of fatty liver disease, disrupt healthy liver tissue, and contribute to long-term health conditions if healthy habits are not restored.

The good news is that simple lifestyle changes, nutrient-rich foods, and targeted dietary supplements can support your liver’s healing process and restore optimal health.

What Does the Liver Actually Do?

Your liver performs more than 500 major roles in the body, making it one of the hardest-working organs you have.

Some of its most important functions include:

• Supporting the body’s detox process

• Breaking down toxins from alcohol intake and prescription medications

• Processing amino acids and essential nutrients from food

• Regulating blood sugar and insulin sensitivity

• Producing bile to support digestive health

• Protecting the body from viral infections and inflammation

• Maintaining healthy liver enzymes and blood tests

The liver also plays a major role in fat metabolism, which is why poor diet, excess alcohol, and fat buildup in the liver can increase the risk of fatty liver disease and other long-term liver issues.

It also helps regulate cholesterol, hormone metabolism, and nutrient storage. This is one reason liver health can affect many systems in the body, including energy levels, digestion, hormone balance, and even mental clarity.

Supporting healthy liver function is not about extreme detox diets or restrictive diets. Instead, it’s about giving your body the nutrients, foods, and habits it needs to activate the body’s natural detoxification pathways so your liver can do the job it was designed to do.

Signs Your Liver May Need Extra Support

Your liver is incredibly resilient, but it can become overwhelmed by modern lifestyle stressors.

Exposure to environmental toxins, highly processed foods, long-term alcohol use, medications, and chronic stress can place extra demands on the liver over time.

Some early signs of liver stress or liver problems may include:

• Persistent brain fog

• Low or unstable energy levels

• Digestive discomfort or bloating

• Difficulty losing weight or maintaining a healthy weight

• Skin issues or inflammation

• Dark urine or digestive sluggishness

• Elevated liver enzymes on blood tests

These symptoms don’t always mean severe damage, but they may signal that your body could benefit from additional liver support and detoxification support.

Many people are surprised to learn that improving liver health can positively impact energy, metabolism, digestion, and overall wellness.

7 Ways to Detox and Support Liver Health Naturally

One of the most powerful ways to support your body’s natural detox process is through the foods you eat every day.

Your liver relies on essential nutrients, antioxidants, amino acids, and healthy fats to carry out its detoxification work. When the body is deprived of these nutrients, detoxification pathways may slow down and toxins can accumulate.

Instead of following restrictive detox diets, focusing on nutrient-rich foods that support liver health is often the best way to improve long-term wellness.

1. Include Cruciferous Vegetables

Cruciferous vegetables are some of the most powerful foods for supporting liver detoxification.

These vegetables help activate detox enzymes that assist the body in removing toxins and reducing oxidative stress.

Examples include:

• Broccoli

• Brussels sprouts

• Cauliflower

• Cabbage

• Arugula

• Kale

These vegetables contain sulfur compounds that support the liver’s detox process and help protect liver cells from damage.

2. Increase Leafy Greens

Dark leafy greens support liver function by helping the body neutralize toxins and reduce inflammation.

They are also rich in vitamin C, antioxidants, and minerals that support the immune system and detoxification pathways.

Some excellent options include:

• Spinach

• Swiss chard

• Collard greens

• Romaine lettuce

• Kale

Adding leafy greens to your daily meals can help support digestive health and overall health while providing important micronutrients the liver needs to function properly.

3. Prioritize Healthy Fats

Healthy fats play an important role in liver health and metabolic function. Fats such as olive oil and avocado support insulin sensitivity and may help reduce fat buildup in the liver.

When people consume excessive processed foods and unhealthy fats, the liver may store excess fat, increasing the risk of fatty liver disease.

These fats can help improve metabolic balance and support healthy liver tissue.

Examples of healthy fats include:

• Olive oil

• Avocado

• Nuts and seeds

• Fatty fish such as salmon

These foods provide nutrients that help reduce inflammation and support optimal health.

4. Increase  Citrus Fruits

Citrus fruits contain vitamin C and antioxidant compounds that support the body’s detoxification pathways.

Foods like:

• Lemon juice

• Grapefruit juice

• Oranges

• Limes

Can help stimulate digestion and support liver enzyme activity.

Starting the day with fresh lemon juice in water is a simple habit many people use to gently stimulate digestion and liver function.

A liver-supportive diet should include nutrient-rich foods that provide essential nutrients such as:

• Vitamin C

• Vitamin E

• Healthy fats like olive oil

• Amino acids from protein sources

• Antioxidants found in leafy greens and citrus fruits

These nutrients help protect the liver from oxidative damage while supporting healthy liver tissue repair.

5. Drink Herbal Teas and Green Tea

Green tea contains antioxidants that help reduce oxidative stress and protect liver cells from damage.

Herbal teas may also support digestion and hydration, which can indirectly support the body’s detoxification process.

Many people find that incorporating herbal teas throughout the day helps support both digestive health and energy levels.

6. Reduce Alcohol and Processed Foods

Excess alcohol intake, highly processed foods, and poor diet increase inflammation and may contribute to fat buildup in the liver over time.

Reducing these foods while increasing whole nutrient-rich foods can dramatically improve liver health and overall health.

Making small daily improvements in food choices can help support healthy liver enzymes and reduce long-term risk factors for liver disease.

7. Prioritize Healthy Lifestyle Habits

Nutrition is only one part of supporting liver health. Lifestyle habits also play an important role in supporting long-term wellness.

Physical Activity

Regular physical activity helps improve insulin sensitivity and supports metabolic health.

Exercise can also help reduce fat buildup in the liver and improve overall energy levels.

Even simple habits like daily walking can help support healthy liver function.

Reducing Environmental Toxins

Many everyday products expose us to chemicals that the liver must detoxify.

Examples include:

• Personal care products, like make up and hair products

• Household cleaners

• Environmental toxins

• Pesticides

Reducing exposure to unnecessary chemicals may help decrease the body’s toxin burden and support the liver’s detox process.

Small changes like choosing cleaner personal care products, improving air quality in your home, and focusing on whole foods instead of heavily processed foods can reduce the toxic load your liver must handle.

Supporting the Body’s Natural Detoxification System

Your body is designed with an incredible detoxification system that works around the clock to protect your health.

The liver plays a central role in this process, helping eliminate toxins while supporting digestion, metabolism, and immune system function.

By focusing on nutrient-rich foods, healthy habits, and lifestyle changes, you can support your body’s detox pathways and promote long-term health.

Supporting the liver is not about extreme cleanses or short-term detox diets. Instead, it’s about giving the body the nutrients it needs to restore balance and support the healing process.

When these foundational habits are in place, the body can better regulate inflammation, support healthy liver tissue, and maintain stable energy levels throughout the day.

Providing your body with an abundance of the nutrients required for detoxification through supplement form is a key way to aid in liver health and whole body detox support. A comprehensive supplement formula I recommend is the Reset Restore Renew Detox Packs created by functional dietitian Ali Miller, RD.

These detox packs are designed to support the body’s natural detoxification pathways, particularly the liver’s two-phase detox process.

Reset Restore Renew Detox Packs serve to Reset your Metabolism, Restore your Digestion and Renew your Vitality!

The Reset, Restore, Renew Detox Packs combine three formulas that work together to support detoxification and cellular protection.

What’s included in each pack:

Antioxidant Blend to protect your body during toxin release and promote anti-aging support (1 capsule per pack)

Phase 1 Detox Supplement to provide liver and gallbladder support as well as bile flow in trapping toxins and supporting conversion of fat soluble toxins to water solubility (1 capsule per pack).

Phase 2 Detox Supplement to provide sulfur containing amino acids to promote excretion of toxins, reduction of toxic by-products, improved muscle and nerve function (3 capsules per pack).

In my program I will guide you how to use these Detox Packs to level up your liver and start to achieve your wellness goals.

When used alongside a diet rich in cruciferous vegetables, leafy greens, healthy fats, and nutrient-dense foods, targeted supplements like this can help support the body’s natural detox process and promote long-term metabolic health.

As always, supplements should be used as part of a comprehensive approach that includes whole foods, lifestyle changes, and supportive habits that reduce toxin exposure and nourish the body.

Join the Liver Reset Program

If you’re ready to support your liver and feel better from the inside out, I created a guided Liver Reset program designed to help you build healthy habits and support your body’s natural detox pathways.

Inside the program we focus on:

✔ Supporting healthy liver function

✔ Improving energy levels and digestion

✔ Reducing inflammation and oxidative stress

✔ Support metabolic health and healthy weight

✔ Learning practical lifestyle changes that support long-term wellness

You’ll also receive live coaching, guidance, and community support inside the Sugar Free Mom Tribe.

👉 Learn more about the Liver Reset here

The post Liver Reset: 7 Ways to Detox & Support Liver Health appeared first on Sugar-Free Mom.

Grain Free Irish Soda Bread (Low Carb, Sugar Free, Nut Free Option)

This Grain Free Irish Soda Bread is a delicious low-carb twist on the traditional Irish quick bread that’s often served around St. Patrick’s Day.

My version is keto friendly, gluten free, sugar free, and grain free, yet still delivers the rustic texture and slightly tangy flavor that makes classic soda bread so comforting.

When I first published this recipe back in 2015, sunflower seed flour wasn’t easy to find in grocery stores. So I created a nut-free Irish soda bread by grinding raw sunflower seeds in my food processor to make homemade sunflower seed flour.

Today, thankfully, sunflower seed flour is widely available, which makes this recipe much easier to prepare. No grinding required!

Simply use sunflower seed flour for a completely nut-free low-carb soda bread, or substitute almond flour if you don’t have nut allergies.

This updated method saves time while keeping the same hearty, satisfying results.

What Is Traditional Irish Soda Bread?

Traditional Irish soda bread is a simple quick bread made without yeast. Instead, it rises thanks to the reaction between baking soda and buttermilk, which creates bubbles that help the bread rise.  

Historically, soda bread became popular in Ireland during the 1800s because it was inexpensive and easy to make, requiring only a few basic ingredients.  

The most traditional recipes contained just four ingredients:

• Flour
• Baking soda
• Salt
• Buttermilk  

Modern versions—especially in the United States—often include additions like butter, eggs, sugar, or raisins.

My recipe keeps the rustic texture and flavor of soda bread, while making it grain free and low carb so it fits a keto lifestyle.

Why You’ll Love This Low Carb Irish Soda Bread

If you’re following a low carb, keto, or sugar-free lifestyle, traditional soda bread made with wheat flour simply doesn’t fit your macros.

This recipe solves that problem.

It’s:

✔ Grain free

✔ Gluten free

✔ Sugar free

✔ Keto friendly

✔ Low carb

✔ Nut free option

✔ St. Patrick’s Day perfect

And it still delivers the rustic, hearty loaf texture that Irish soda bread is known for.

It’s also a wonderful bread to serve alongside:

• soups
• stews
• corned beef and cabbage
• or simply toasted with butter.

Carbs in Traditional Irish Soda Bread

Traditional Irish soda bread is made with all purpose flour, buttermilk, salt and baking soda.

According to Cronometer, 1 slice, or about 60 grams has 165 calories, and 31.7 grams total carbs. Too high for a ketogenic diet and would kick you out of ketosis. 

Our low carb keto-friendly recipe for Irish soda bread has 7 grams total carbs per serving. Much better for a keto diet or low carb diet and would not kick you out of ketosis. 

Nut Free Irish Soda Bread

Here’s the thing about making a nut free, grain free Keto Irish soda bread: It will not be identical to traditional, but it will still be a delicious bread for your St. Patrick’s day celebrations. If you can get passed the fact it will be different in texture, you will love this recipe.

But the big deal about having a child with tree nut allergies is, I can’t use low carb flours like almond flour.

Nut-Free vs Almond Flour Options

One of the most common questions I get from readers is:

Can I make this bread with almond flour instead of sunflower seed flour?

Yes!

This recipe works beautifully either way.

Nut-Free Version

Use sunflower seed flour for a completely nut-free loaf.

This is perfect for:

• nut allergies
• school safe baking
• those avoiding almond flour

Sunflower seed flour gives the bread a hearty texture similar to whole-grain breads.

Almond Flour Version

If you don’t need a nut-free option, you can substitute fine blanched almond flour.

Almond flour creates a slightly softer crumb and lighter color.

Both versions are low carb and keto friendly.

Tools needed Low Carb Irish Soda Bread

Cast iron skillet– The one I used is 8 inches. It makes for a perfect round loaf.

You can use this cast iron skillet for a bunch of other keto recipes like my Deep Dish Cauliflower Pizza and my Keto Chocolate Chip Skillet Cookie Pie. 

Food Processor– This works wonderfully to chop nuts and seeds finely, making this nut free keto bread perfect in texture with a crusty exterior, with little effort on your part. 

Why I Love Sunflower Seed Flour

Sunflower seed flour has become one of my favorite nut-free low carb baking flours.

Benefits include:

• naturally grain free
• nut free
• gluten free
• mild flavor
• high in healthy fats
• good source of vitamin E and magnesium

It’s also a great option for people who enjoy keto baking but want a break from almond flour.

If you’ve ever ground sunflower seeds in a food processor before, you’ll appreciate how much easier this recipe is now that sunflower seed flour is readily available.

Ingredients for Keto Sugar Free Irish Soda Bread

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

sunflower seeds raw, unsalted (if you don’t have a tree nut allergy, you can swap this with almonds or almond meal)

ground flaxseed

coconut flour

Sweetener granulated

baking powder

salt

butter cold unsalted (coconut oil could also be used to make this a paleo bread)

large eggs

unsweetened coconut milk ( or heavy cream or you could also swap with almond milk if no nut allergies)

optional; raisins or currants

Tips for Perfect Soda Bread Texture

Soda bread is very different from yeast bread.

Because it relies on baking soda instead of yeast, the dough should be handled very gently.

Traditional soda bread dough is typically mixed quickly and shaped into a round loaf without kneading.  

Some tips for success:

• Don’t overmix the dough

• Shape into a rustic round loaf

• Score the top before baking

• Bake immediately after mixing

The classic cross cut on top of soda bread is both decorative and practical—it allows heat to penetrate the loaf during baking.

Perfect for St. Paddy’s Day

Irish soda bread is one of the most iconic foods served for St. Patrick’s Day celebrations.

If you’re celebrating but still want to stay low carb, this recipe is the perfect addition to your table.

Serve it with:

• Irish stew
• corned beef and cabbage
• grass-fed butter
• or toasted with cream cheese.

How to Store Grain Free Soda Bread

Because this bread doesn’t contain preservatives or wheat gluten, it’s best enjoyed within a couple of days.

Storage tips:

Room temperature: up to 2 days

Refrigerator: up to 5 days

Freezer: up to 2 months

Slices can also be lightly toasted to bring back the texture.

St. Patrick’s Day Low Carb Recipes

Keto Low Carb Irish Soda Bread Muffins

Reuben Cabbage Rolls

Instant Pot Keto Corned Beef and Cabbage

Keto Irish Soda Bread

Print

Easy Low Carb Nut Free Keto Irish Soda Bread Recipe

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 12 servings

Calories 198kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 cups sunflower seed flour or raw, unsalted sunflower seeds
• 1/2 cup ground flaxseed
• 2 tablespoons coconut flour
• 1/4 cup Monk Fruit Allulose sweetener granulated
• 2 teaspoon baking powder
• 1/2 teaspoon salt
• 2 tablespoons butter cold unsalted
• 2 eggs
• 1/4 cup unsweetened coconut milk

Optional

• 1/4 cup raisins or currants

Instructions

• Preheat oven to 350 degrees.
• (Only needed if you are using sunflower seeds. Grind the sunflower seeds in a food processor.)
• Add the sunflower seed flour, flaxseed, coconut flour, sweetener, baking powder (or soda) and salt in a food processor and process to combine.
• Pulse in the butter.
• Add ingredients, eggs and coconut milk.
• Remove dough and transfer to a bowl.
• Mix in raisins or currants.
• Wet hands to form shape and place in a greased cast iron skillet.
• Score a cross in the top of the loaf and bake 30 minutes.
• Reduce the temperature to 325 and bake another 5-10 minutes or until golden on top.
• Allow to cool before slicing with a serrated knife.

Video

Notes

Net Carbs: 3g

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

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.

Nutrition

Serving: 1serving | Calories: 198kcal | Carbohydrates: 7g | Protein: 7g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 32mg | Sodium: 126mg | Potassium: 235mg | Fiber: 4g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 0.5mg | Calcium: 52mg | Iron: 1mg

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

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

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

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

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

If you’re looking for:

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

This one checks every box.

WHY THIS CHICKEN CARNITAS RECIPE WORKS

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

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

The result?

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

INSTANT POT OR OVEN METHOD

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

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

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

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

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

TIPS FOR THE BEST CRISPY CARNITAS

1. Use a Slotted Spoon

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

2. Don’t Toss the Cooking Liquid

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

You can also:

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

3. Spread It Out for Crispiness

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

KETO INSTANT POT RECIPES

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

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

Other keto instant pot recipes you might like:

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

SERVING IDEAS (LOW CARB & FAMILY FRIENDLY)

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

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

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

WHY CHOOSE CHICKEN OVER PORK?

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

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

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

EASY SWAPS & ADDITIONS

Want to customize it? Here are some simple options:

Add fresh cilantro at the end for brightness.

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

Add serrano pepper for extra heat.

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

Stir in salsa verde before broiling for added flavor.

MEAL PREP & STORAGE

This chicken carnitas recipe is perfect for meal prep.

Store leftovers in an airtight container up to 4 days.

To freeze:

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

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

WHY THIS RECIPE FITS MY MIDLIFE MACRO™ APPROACH

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

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

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

Using chicken instead gives you:

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

This makes it ideal for:

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

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

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

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

KETO INSTANT POT CHICKEN CARNITAS

Print

Keto Instant Pot Crispy Chicken Carnitas

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

Prep Time 10 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Servings 6

Calories 296kcal

Author Jo Harding

Ingredients

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

Instructions

INSTANT POT METHOD

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

OVEN METHOD

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

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

STORAGE

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

Notes

Net Carbs 3g

This recipe was first published in February 2021. 

Nutrition

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

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

Keto Bacon Wrapped Chicken Bites

Searching for an easy finger food keto appetizer for the Big Game Day?  Look no further than these easy Bacon Wrapped Chicken Bites!

Dipping bite sized, juicy chicken, wrapped in bacon into a creamy dressing like my homemade Ranch dressing makes for an awesome appetizer. These disappeared before I could have a few for myself!

Sweet & Spicy Flavor Without Sugar

Instead of regular brown sugar, this recipe uses a sugar-free blend that still delivers that crave-worthy flavor.

The seasoning includes:

• chili powder
• a little heat for spicy bacon
• and just enough sweetness to balance it out

The result? Spicy bacon chicken bites that taste indulgent but fit perfectly into a delicious low carb lifestyle.

Why These Sweet & Spicy Bacon Chicken Bites Work for Everyone

These sugar-free sweet & spicy bacon chicken bites have quickly become one of my most requested chicken recipes, especially when friends are coming over or someone needs an easy low-carb meal that doubles as a delicious appetizer.

I’ve been creating low-carb, keto recipes for years, and this one checks all the boxes:

• bite-size pieces
• bold flavor
• easy clean-up
• and flexible cooking methods

Whether you’re serving picky eaters, following a low-carb journey, or entertaining on game day, these bacon chicken bites never disappoint.

Quick Keto Chicken Bites

Aside from the necessary cutting of the chicken and bacon into bite sized pieces and mixing some seasonings and spices together, it’s really not that cumbersome.

A few minutes of time in the kitchen, but if you get your kids involved in wrapping the chicken you’ll be free in no time!

The Best Chicken to Use

You can make this recipe with:

• chicken breast
• chicken tenders
• or chicken tenderloins

Cut the chicken into bite-sized pieces or chicken strips, depending on whether you want true finger food or a more filling option that can become a full meal.

Tip: Thicker pieces stay juicy chicken inside, especially when wrapped with bacon.

How to Make Crispy Bacon Bites

As you can see from the photos I have some crispier looking bites and some not so crispy bites. This is for one reason, dependent on what you bake it on and whether you want crispy bacon or not.

If you choose to bake these on a regular baking pan these will produce those crispy succulent looking bites. You can also place the bites on a cooling rack over a baking pan if you’d rather have less grease and less crispy pieces of bacon.

Of course my kids and I liked the crispier bacon and my hubby liked the less crispy bacon. Either way they are sure to please everyone and bake pretty quickly.

Bacon Makes Everything Better

For the best results, use:

• thin bacon or bacon slices
• wrap each piece of chicken snugly
• and place seam side down on the pan or rack

As the bacon cooks, it turns into crispy bacon with that perfect salty bacon flavor that balances the sweet and spicy seasoning.

You can even pre-cook the bacon slightly if you prefer crispier bacon or want to reduce cooking time.

Ingredients for Sugar Free Bacon Chicken Bites

You needs just 5 ingredients and one optional if you choose!

I’m using chicken tenderloin, but you can use chicken thighs if you prefer. You also need bacon, brown sugar sub, chili powder, pepper and sugar free maple syrup which is optional.

Prepare my Homemade Ranch Dressing to serve with.

Please note; you can make these spicier, but since I was serving these to my kids I made them less spicy. These are only mildly spicy. These can be enjoyed room temperature as well!

Oven or Air Fryer Directions

This recipe works beautifully both ways:

Oven Method

• Use a rimmed baking sheet
• Add a cooling rack or wire rack on top for airflow
• This helps the bacon crisp evenly and keeps clean-up easy

Oven method instructions are on the printable recipe card below.

Air Fryer Method

If you love air fryer bacon, you’ll love this version.

• Follow the air fryer directions
• Cook until the bacon is crisp and the internal temperature of the chicken reaches 165°F

If you have an air fryer and prefer using that instead of the oven, no problem! 

You will need to cook these in two batches, one pound at a time. 

Preheat air fryer to 400 degrees F.

Wrap the bacon around each piece of chicken and place half the chicken onto your air fryer basket.

Air fry for 10 minutes, check internal temperature is 165 degrees F, if not air fry for just a few minutes more.

Drizzle sugar free maple syrup over the bites if desired and air fry one minute more and enjoy!

Continue the same procedure with the rest of the chicken bites.

Both methods give you delicious bites with minimal mess.

Serving Ideas & Dipping Sauces

These are amazing on their own, but even better with a dipping sauce.

Try serving with:

• homemade ranch dressing
• blue cheese dressing
• barbecue sauce (sugar-free)
• or your favorite dipping sauce

They’re also fantastic alongside jalapeño poppers or keto sweet pepper poppers for a full game-day spread.

Keto Bacon Wrapped Chicken Bites

Print

Keto Sweet & Spicy Bacon Chicken Bites

These Sugar Free Bacon Wrapped Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 8 @ 4 ounces

Calories 367kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 2 pounds chicken tenderloin boneless, cut into 1 inch cubes
• 16 ounces bacon cut in half
• 1/2 cup Monk Fruit Allulose Brown Sugar Sub
• 1 tsp chili powder
• 1/2 tsp pepper

Optional

• 1/4 cup sugar free maple syrup

Instructions

• Preheat oven to 400 degrees F.
• Wrap the pieces of bacon over each piece of chicken.
• Line two baking sheets with aluminum foil or you can use a cooling rack over the baking pan.
• Whisk the last 3 ingredients together in a bowl and roll each chicken bite into the mixture.
• Place chicken bites on baking pans or cooling rack over pans.
• Bake for 25- 30 minutes or until bacon is crispy to your preference. Drizzle optional sugar free maple syrup over the bites and broil for 2-3 minutes until crisp.
• Prepare my Homemade Dairy Free Ranch Dressing

  to serve with.

Video

Notes

This recipe was first published in July 2015 and updated with video and new pictures in August 2020.

Nutrition

Serving: 1serving @ 4 ounces | Calories: 367kcal | Carbohydrates: 1g | Protein: 31g | Fat: 25g | Saturated Fat: 8g | Cholesterol: 110mg | Sodium: 511mg | Potassium: 537mg | Fiber: 1g | Sugar: 1g | Vitamin A: 129IU | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg

The post Easy Low Carb Keto Sweet & Spicy Bacon Chicken Bites appeared first on Sugar-Free Mom.

Low Carb Chicken Piccata Meatballs

Just 15 minutes of prep time and about 6–8 minutes per side of cooking time is all it takes to make these low carb chicken piccata meatballs, and they are always a huge hit with my family.

This is one of those easy weeknight dinner recipes that feels special enough to serve guests, yet simple enough for busy weeknights.

These tender chicken meatballs are made with lean ground chicken, formed in a large mixing bowl, then quickly browned in a large skillet over medium heat before finishing in a rich, buttery lemon butter piccata sauce.

The sauce is zesty, bright, and perfectly balanced with fresh lemon juice, lemon zest, briny capers, and a splash of chicken stock or low sodium chicken broth.

This recipe is:

• Keto friendly
• Gluten-free
• Nut-free
• Just 2 net carbs per serving

Even family members not following a low carb or keto calorie diet love these meatballs. Serve them over zucchini noodles, spaghetti squash, or cauliflower mash for a complete low carb meal, or alongside green beans sautéed in olive oil.

If you’re feeding non-keto eaters, they’re delicious with egg noodles or even a slice of crusty bread to soak up the extra sauce.

Similar to my classic chicken piccata recipe, this version skips the extra steps of dredging chicken cutlets in flour and egg wash. Instead, the chicken meatballs are mixed once, rolled with wet hands or a cookie scoop, and cooked in a single pan—less mess, less cleanup, and maximum flavor.

Why You’ll Love These Chicken Piccata Meatballs

• One-pan recipe using a large skillet
• 5–7 minutes to brown, then finished in sauce
• Made with exact ingredients you likely already have
• Perfect for meal prep and stores well in an airtight container
• Reheats beautifully the next time you need a quick meal

The meatballs stay incredibly tender, and the sauce thickens just enough to cling to every bite without becoming heavy or gummy.

What is Glucomannan?

For this piccata sauce, I chose to use glucomannan powder instead of xanthan gum as a thickener. I’ve used glucomannan before in recipes like my keto Salisbury steak gravy, and it works beautifully in buttery sauces.

Glucomannan is a natural, water-soluble dietary fiber made from the root of the konjac plant. It’s the same fiber used to make shirataki noodles (also known as Miracle noodles) and has been used for generations in Japanese cooking.

Before discovering glucomannan, I often used xanthan gum, but many people find xanthan gum can become gel-like or slimy, especially if too much is added. Glucomannan thickens sauces smoothly and evenly, giving this lemon butter sauce a silky texture without clumping.

It has become a staple in my low carb kitchen, especially for sauces, gravies, and creamy dishes.

What can I Replace Glucomannan with?

If you don’t have glucomannan on hand, you can substitute xanthan gum using the same amount listed in the recipe. Be sure to whisk it in slowly and avoid over-thickening.

Can the Piccata Sauce Be Made Dairy-Free?

Yes! This friendly chicken piccata meatballs recipe can easily be made dairy-free.

To do so:

• Replace the heavy cream with full-fat coconut milk or coconut cream
• Keep the lemon juice, capers, and chicken broth the same

The result is still rich and flavorful, with a subtle background creaminess that works beautifully with the zesty lemon.

What can I swap Pork Rinds with?

The pork rinds help bind the meatball ingredients and keep them moist, but there are several easy swaps:

• Almond flour – use the same amount
• Sesame flour – great for nut-free households
• Coconut flour – reduce to ⅓ cup instead of ½ cup

If you’re avoiding pork products or simply don’t enjoy them, these swaps work well without changing the texture too much.

Low Carb Sides to Serve with Lemon Chicken Piccata Meatballs

Cauliflower Rice

Zucchini Noodle Salad

Mashed Cauliflower

Storage & Reheating Tips

The sauce may settle—just stir from the bottom of the skillet to recombine

Store leftovers in an airtight container in the fridge for up to 4 days

Reheat gently in a skillet over medium heat, adding a splash of chicken stock if needed

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

Easy Low Carb Keto Chicken Piccata Meatballs Recipe

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Easy Low Carb Keto Chicken Piccata Meatballs Recipe

These Low Carb Chicken Piccata Meatballs are the perfect dish when you want something comforting, quick, and full of flavor without spending hours in the kitchen. Whether you’re serving them over veggie noodles or alongside a simple side, they’re proof that low carb dinners can still feel indulgent and satisfying.

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 6 @ 4 meatballs per serving

Calories 379kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Chicken Meatballs

• 2 pounds ground chicken
• 1 large egg
• 1/2 cup pork rind crumbs or see notes above for swaps
• 1/4 cup fresh parsley
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon lemon zest
• 1/4 teaspoon black pepper
• 2 tablespoons avocado oil or coconut oil or olive oil

Piccata Sauce

• 1.5 cups chicken bone broth
• 4 cloves garlic minced
• 1/3 cup heavy cream
• 1/3 cup lemon juice
• 1/4 cup capers with juice
• 1/2 teaspoon gluocomannan optional to thicken
• 1/4 cup fresh parsley to garnish optional
• 1/2 lemon optional

Instructions

Meatballs

• Mix the egg with dry seasonings, lemon zest, pork rind crumbs, and fresh parsley together in a large bowl. Once combined, mix in the chicken.
• Use a large cookie scoop to make 24 meatballs. Place them on a parchment lined baking sheet pan.
• Heat the avocado oil in a large cast iron skillet over medium high heat. Place half the meatballs into the skillet and cook until browned. Remove, keep warm, then continue with remaining meatballs and remove. Please note, meatballs will not be fully cooked at this point.

Sauce

• To the same skillet you cooked the meatballs in, pour in all the sauce ingredients and bring to a simmer while scraping bits from bottom of skillet. Cook about 5-8 minutes until sauce thickens. Option to thicken quicker is to add gluocamannan.
• Once sauce is thickened to your liking, nestle the meatballs back in the sauce. Spoon sauce over the meatballs and cook about 5-8 minutes to finish cooking meatballs through. Internal temperature should be 165 degrees F.
• When ready to serve, squirt some lemon juice and fresh chopped parsley over the meatballs.

Notes

Net carbs; 2 grams per serving

This post was first published in February 2022.

Serving size is 4 meatballs

Midlife Macros™ Approved!

Nutrition

Serving: 1serving @ 4 meatballs | Calories: 379kcal | Carbohydrates: 3g | Protein: 35g | Fat: 25g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 138mg | Sodium: 619mg | Potassium: 834mg | Fiber: 1g | Sugar: 1g | Vitamin A: 222IU | Vitamin C: 10mg | Calcium: 21mg | Iron: 2mg

The post Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free) appeared first on Sugar-Free Mom.

You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)

I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.

This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.

Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.

And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like coconut flour, flaxseed, sour cream, eggs, and everything bagel seasoning.

If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:

Sugar and refined carbs are the real problem — not fat.

The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.

Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.

I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.

Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!

How My Body (and My Approach) Has Changed Over the Years

I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.

I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.

After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.

Then came blogging full-time.

You know the drill…

“Just a bite to test.”

“One more taste for texture.”

“It’s my job, right?”

Those little bites add up.

The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.

I truly believed I could just exercise it off.

Wrong.

Did. Not. Budge.

For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.

What Midlife Taught Me About Food, Fat, and Satisfaction

As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.

First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.

Second, I learned that satisfaction matters more than restriction.

What actually keeps me full, energized, and stable is:

• Healthy fats like extra virgin olive oil, avocado oil, coconut oil
• Adequate protein
• Low carb, whole-food ingredients that don’t spike blood sugar

This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.

So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.

Why You Don’t Have to Give Up Bread (Yes, Even Bagels)

One thing I want you to hear loud and clear:

You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.

This keto bagel recipe is a perfect example.

These bagels are NOT made using a fathead dough base which often uses almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.

BUT these still bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.

I’ve tested this recipe every which way:

• Swapping sour cream for heavy cream (too soft)
• More flaxseed meal, less coconut flour (not great flavor)
• More coconut flour, less protein (wrong texture)

This version is the best balance of taste, texture, and satisfaction I’ve found.

Will it taste like a white flour, sugar-laden bakery bagel?

No — and it’s not meant to.

But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.

The Perfect High-Protein, Low Carb Breakfast

Slice one of these bagels, toast it, add a little butter, and top it with:

• A fried or scrambled egg
• Some bacon or sausage

And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.

These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.

Low carb doesn’t mean deprived.

Healthy fats don’t need to be feared.

And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.

This recipe has stood the test of time for a reason.

Here are some other recipes you might like:

• Cream Cheese Stuffed Mini Bagels
• Cheddar Sausage Stuffed Bagels
• Egg Muffin Tops

Here’s the link to the donut pan I purchased for the recipe.

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

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Easy Low Carb Keto High Protein Everything Bagels

Course Breakfast

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 12 bagels

Calories 134kcal

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 protein powder or 2- 1/4 scoops (86grams)

Seasoning Topping

• 1 teaspoon dried parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried minced onion
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/2 teaspoon sea salt

Instructions

• Preheat oven to 350 degrees.
• In a stand mixer with the paddle attachment add the eggs and sour cream and blend until combined well.
• In a large mixing bowl whisk the flaxseed, salt, baking powder, coconut flour and protein powder together.
• Slowly pour the dry ingredients into the wet in the stand mixer until incorporated.
• In a small bowl whisk the seasonings together for the topping. Set aside.
• Grease two 6 capacity doughnut pans liberally.
• Sprinkle about 1/4 teaspoon of the seasonings directly into each section.
• Pour batter evenly into each.
• Evenly sprinkle the rest of the seasoning mixture onto the batter of each bagel.
• Bake bagels for 25 minutes until golden brown.
• Cool slightly then remove from pan. Keep refrigerated until ready to toast and serve with your favorite toppings, or make a breakfast sandwich with a fried egg, and bacon!

Video

Notes

This recipe was first published in January of 2015 and updated with a video in 2017. 

Midlife Macros Approved!

Nutrition

Serving: 1bagel | Calories: 134kcal | Carbohydrates: 4.2g | Protein: 12.1g | Fat: 6.8g | Saturated Fat: 2.2g | Cholesterol: 188mg | Sodium: 279mg | Fiber: 2.5g | Sugar: 0.8g

The post Easy Low Carb Keto High Protein Everything Bagels appeared first on Sugar-Free Mom.

Low Carb Bread Pudding: A Classic Dessert Made Keto

Traditional bread pudding is a timeless dessert, often made with a loaf of bread, milk or heavy cream, eggs, and table sugar to create a soft, custardy texture. As the bread pudding bakes in a preheated oven, the custard thickens and the top becomes perfectly golden brown.

While delicious, traditional bread pudding relies heavily on refined carbs and simple sugar, which can spike blood sugar and leave you feeling sluggish.

This low carb bread pudding recipe keeps everything you love — the creamy custard mixture, warm cinnamon flavor, and soft bread cubes — while using smart ingredient swaps to create a keto-friendly dessert that won’t derail your goals.

This is one of those low-carb desserts that feels indulgent but still aligns with intentional eating, especially in midlife when blood sugar balance, and protein matter more than ever.

What Makes This the Best Keto Bread Pudding Recipe

This recipe checks all the boxes:

• Sugar-free bread pudding with a clean sugar swap
• Nut-free (no almond flour needed)
• Gluten-free
• Keto desserts friendly
• Made with healthy fats
• Works as a low carb dessert, breakfast, or brunch
• Loved by the whole family

The base of this recipe is my nut-free coconut flour bread, which is cut into 1-inch cubes and left out to dry overnight. Using stale bread is key for best results because it absorbs the rich cream mixture without falling apart.

Easy Keto Bread: The Perfect Base

We start with my gluten-free, nut-free, keto coconut flour bread, baked in a loaf pan. This bread recipe does need to be made ahead of time, which actually makes this bread pudding an excellent make-ahead recipe.

Why Dry the Bread?

After baking, allow the bread to cool completely, then cut it into bread pieces or bread cubes. Spread them out on a baking sheet pan and leave uncovered at room temperature overnight.

Dry bread is essential because:

• It soaks up the egg mixture evenly
• Prevents a soggy center
• Creates a creamy interior with a golden top

This step alone is what separates an okay bread pudding from the best bread pudding.

The Custard Mixture: Rich, Creamy & Sugar-Free

The heart of any bread pudding recipe is the custard. In a large mixing bowl, you’ll whisk together:

• Eggs (your egg mixture)
• Heavy cream, coconut milk, or unsweetened almond milk
• Vanilla extract
• A teaspoon of cinnamon
• A sugar free sweetener like monk fruit /allulose

This custard mixture is poured over the dried bread cubes in a baking dish, allowing everything to soak and settle before baking.

Dairy Options

You can easily adapt this recipe depending on what you have:

• Heavy cream for a richer dessert
• Coconut milk for dairy-free
• Unsweetened almond milk for lighter macros
• Sour cream or cream cheese for extra creaminess

Choosing the Right Sugar Substitute

This recipe uses allulose, one of my favorite sugar substitutes for baking.

Why Allulose Works So Well

• It’s a simple sugar structurally, but not metabolized
• Does not spike blood sugar
• About 70% as sweet as table sugar
• Creates a beautifully golden brown top
• No gritty texture
• No cooling aftertaste

If needed, you can also use:

• Monk fruit blends
• Erythritol blends (though browning will be lighter)

This sugar swap is one of the reasons this bread pudding feels like a perfect keto dessert without tasting “diet.”

Optional Add-Ins for Flavor & Texture

One of the best parts of bread pudding is how customizable it is. You can keep it classic or dress it up for special occasions.

Optional add-ins include:

• Sugar-free chocolate chips
• Fresh cranberries
• Fresh berries
• Cinnamon roll-style swirl
• Sugar-free caramel sauce drizzle

These additions make it ideal for spring gatherings, holidays, or a cozy weekend brunch.

Tools to Make Low Carb Bread Pudding

8 by 4 loaf pan– I love using ceramic loaf pans for all my bread recipes. I feel it gives a nice crusty outer texture and cooked so evenly.

9 by 13 Ceramic baking dish– Whether it’s for a dessert, or a savory casserole like my Bacon Cheeseburger Casserole, you always can use a 9 by 13 baking dish. 

Baking sheet pans– You will need a large sheet pan to cut the bread up in cubes and allow it to sit out on the counter overnight to dry.

Vegetable peeler-This is optional and not necessary but I use a vegetable peeler for shaving chocolate over my sugar free whipped cream to make this bread pudding look a bit more fancy to serve. 

Christmas Morning & Make-Ahead Convenience

This recipe has become one of our favorite Christmas morning bread pudding traditions. It’s a great way to enjoy something special without standing in the kitchen all morning.

Make It Ahead

• Assemble the night before
• Cover with plastic wrap
• Refrigerate overnight
• Bake fresh in the morning

It also tastes incredible the next day, making leftovers a win.

Serving Suggestions

Serve warm with:

• Sugar-free whipped cream
• Fresh berries
• Sugar-free caramel sauce
• A dusting of cinnamon

It’s just as delicious as a dessert recipe or paired with coffee for brunch.

Storage & Leftovers

• Store in an airtight container
• Refrigerate up to 4 days
• Reheat gently in the oven or microwave

The texture holds beautifully, making it ideal for meal prep.

Midlife Macros™ Friendly

This recipe fits beautifully into a midlife macro approach:

• Moderate carbs
• Satiating healthy fats
• Balanced sweetness
• Easy to pair with protein (eggs, Greek yogurt, cottage cheese)

For women in midlife, enjoying low carb desserts like this — without blood sugar spikes — is key to consistency and long-term success.

Sugar Free Low Carb Keto Nut Free Bread Pudding

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Sugar Free Low Carb Keto Nut Free Bread Pudding

This easy keto bread pudding proves that you don’t have to give up classic comfort foods to eat well. With smart swaps, thoughtful preparation, and exact measurements, you get a delicious dessert that supports your goals.

Whether you’re serving it for brunch, a holiday morning, or as a cozy dessert, this Sugar-Free Low Carb Keto Nut-Free Bread Pudding is a recipe your family will ask for again and again.

Prep Time 1 hour hour 15 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Servings 12 servings

Calories 157kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 8 slices My Low CarbCoconut Flour Bread cubed, dried overnight
• 6 large eggs beaten
• 2 cups heavy cream
• 2 tsp ground cinnamon
• 1 tsp vanilla extract
• 1 tsp maple extract
• 1 cup Monk Fruit Allulose brown sugar
• 1 tsp vanilla liquid stevia
• pinch salt

Optional topping

• 1/3 cup frozen cranberries
• 1 ounce sugar free chocolate chips or bar broken in chunks
• sugar free whipped cream to serve

Topping

• 1/2 stick butter melted
• 1/2 cup liquid Allulose

Instructions

• Prepare my coconut flour bread the day before you plan to make this bread pudding. You'll have 14 slices of bread but only need 8 slices for this recipe. Once baked and cooled, slice bread into 1 inch cubes and lay on a baking sheet to dry overnight on the counter. If you don't have time for this step, you can toast the cubes in a 350 degree oven for 5-10 minutes to dry the bread out.
• Grease a 9 by 13 baking dish. Preheat oven to 350 degrees F. Pour the dried cubed bread into the greased dish.
• In a bowl stir together the remaining ingredients and pour over the cubed bread.
• If adding in optional toppings, sprinkle those all over the bread. If not using optional toppings skip this step.
• Mix together the melted butter and allulose sweetener or choice sweetener and pour all over the bread.
• Bake for 40-45 minutes or until center is set and bread is browned.

Notes

Optional cranberries and chocolate chunks not included in nutritional info.

Net Carbs: 1g per serving

This recipe was first published in Jan 2020.

Nutrition

Serving: 1serving | Calories: 157kcal | Carbohydrates: 3g | Protein: 6g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 162mg | Sodium: 74mg | Potassium: 39mg | Fiber: 2g | Sugar: 1g | Vitamin A: 271IU | Calcium: 20mg | Iron: 1mg

The post Sugar Free Low Carb Keto Nut Free Bread Pudding appeared first on Sugar-Free Mom.

Leftover Turkey Recipes for the Holidays

This slow cooker keto turkey rice soup is the comforting bowl your body craves after Thanksgiving, Christmas, or whenever you’ve got leftover turkey meat waiting to be used.

Warm, soothing, and loaded with vegetables, this nutrient-packed low-carb turkey tasty soup fits perfectly into a keto diet, low-glycemic diet, low-carb lifestyle, or even just your weekend food prep routine.

With simple ingredients like turkey broth, bone broth, fresh herbs, and your choice of miracle rice or cauliflower rice, this recipe delivers huge flavor with minimal work.

Whether you enjoy this on a chilly cold day, after a long day of holiday cooking, or as part of your weekly low-carb meal prep, this savory, nourishing soup is one of the best ways to use leftover turkey.

Why You’ll Love This Low-Carb Turkey Soup

This low-carb soup recipe has been a reader favorite since 2013 for three reasons:

✔ Perfect for Leftover Turkey

During the holidays we always end up with leftover Thanksgiving turkey or even a turkey carcass that can be simmered into a delicious homemade turkey stock.

Instead of letting it go to waste, turn it into this deeply flavorful soup. But don’t worry—if you don’t have leftovers, use leftover chicken for chicken soup or ground turkey or chopped raw turkey breast also works and cooks beautifully in the slow cooker.

✔ Supports Keto, Low-Carb, & Midlife Macros

Using miracle rice keeps the net carbs extremely low. You’ll get all the texture and satisfaction of a classic turkey rice leftover soup but without white rice, brown rice, or wild rice—all of which traditionally add too many carbs for keto or low-glycemic diets.

✔ Easy Slow Cooker Recipe

Just toss everything into a large stock pot or slow cooker, set to medium heat or medium-high heat, and let the flavors develop as it simmers for hours. Perfect for busy schedules, post-holiday recovery, or stress-free winter cooking.

Choosing Miracle Rice vs. Cauliflower Rice

Both work beautifully here.

Miracle Rice (Shirataki/Konjac Rice)

• Zero calories
• Zero net carbs
• Takes on the best flavor of the broth and seasoning
• Great option for low-carb or keto soup recipes
• Rinse well before adding to remove its natural aroma

Miracle rice is made from glucomannan, an indigestible fiber from the konjac yam, making it ideal for anyone following a keto & low net carb lifestyle.

Cauliflower Rice

• Still low carb but higher than miracle rice
• Adds great texture
• Naturally blends with turkey soup flavors
• Add during the last 20–30 minutes to keep from overcooking

This swap is perfect if you prefer whole-food ingredients or don’t love konjac-based products.

What Makes a Really Delicious Leftover Turkey Soup Recipe?

This soup builds layers of flavor by sautéing shallots, garlic cloves, carrots, and stalks of celery before slow cooking.

Adding herbs like thyme, oregano, basil, and bay leaf (optional) infuses the broth with depth. Using either turkey broth, chicken broth, or bone broth ensures every sip is rich and satisfying.

Want an extra punch? Add a tiny bit of:

A splash of lime juice for brightness

Poultry seasoning

Creole seasoning (for a subtle kick)

Fresh parsley

Black pepper

How to Build the Best Low-Carb Leftover Turkey Soup

Creating a truly delicious turkey soup is all about layering flavors and choosing quality ingredients. Start by sautéing aromatics over medium heat or medium-high heat—this step adds a richness you never achieve by tossing everything into the pot raw. While some slow cooker recipes skip this, don’t! It’s the first step toward exceptional flavor.

Next, consider your broth. A turkey broth, homemade turkey stock, seasoned chicken stock, or bone broth works beautifully. Bone broth especially adds collagen, minerals, and depth to the soup, making it both deeply satisfying and nourishing.

Then think about your “rice.” Traditional long-grain rice, white rice, or brown rice will spike carbs too high for keto or low-glycemic diets. That’s why miracle rice and cauliflower rice are the perfect alternatives.

Miracle rice offers a nearly zero-carb solution, while cauliflower rice gives you a whole-food option with the same comfort you expect from a warm bowl of turkey rice soup.

Finally, finish your soup with fresh herbs like parsley, thyme, or basil. The brightness cuts through the richness of the broth and brings the soup to life.

Make This Soup Your Own

This recipe is easy to modify depending on what you have during the holiday season or weekend food prep:

• Add daikon radish for a potato-like texture
• Add extra vegetables processed in the food processor for a finer texture
• Add more spice with creole seasoning
• Use coconut-lime turkey rice soup flavors: add coconut milk + lime juice
• Add a squeeze of lemon for acidity
• Swap kale for spinach if you prefer a softer green

You can even include leftover vegetables from Thanksgiving—green beans, roasted carrots, or even leftover celery from stuffing prep.

Why This Turkey Soup Is Perfect After Thanksgiving

Holiday meals are often rich, heavy, and high in fat. The next day, most of us crave something warm, hydrating, and nourishing. This soup checks every box:

• Hydrating from broth
• Low in carbs
• Packed with protein
• Gentle on digestion
• Comforting without feeling heavy

It’s the perfect leftover turkey recipe when you want to get back on track without sacrificing flavor or satisfaction.

More Low-Carb recipes you might like:

• Crock Pot Shredded Mexican Style Chicken
• Crock Pot Balsamic Chicken

Recipe Notes & Substitutions

Add soy sauce or coconut aminos for deeper umami flavor.

Net Carbs: 4g

If you’re not a fan of miracle rice, sub cauliflower rice but note this raises the carbs.

Add a little coconut milk for a creamy version.

Use leftover turkey bones to make your own broth for even better flavor.

This recipe works with a slow cooker, crock pot, or instant pot recipes with minor adjustments.

Great for Meal Prep & Storage

This soup stores beautifully, making it perfect for meal prep, holiday dinners, weekend food prep, or busy weeknights.

Freeze without the miracle rice for longer storage, then add fresh when reheating.

Store in an airtight container or mason jar for 3–4 days.

The flavors deepen as it sits—seriously even better the next day!

Slow Cooker Keto Turkey Rice Soup Recipe

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Slow Cooker Keto Turkey Kale Rice Soup

Prep Time 15 minutes minutes

Cook Time 8 hours hours

Total Time 8 hours hours 15 minutes minutes

Servings 8 servings @ 1.75 cups

Calories 81kcal

Author Brenda Bennett / Sugar Free Mom

Ingredients

• 1 tablespoon avocado oil or olive
• 1/2 cup shallots chopped
• 1 clove garlic minced
• 1/2 cup carrots sliced
• 1 cup celery sliced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 cups turkey cooked, chopped
• 4 cup turkey broth or chicken or bone broth
• 4 cups water
• 1 cup miracle rice
• 4 cups kale stems removed, chopped or 100 grams
• optional topping: 1/4 cup fresh chopped parsley grated Parmesan cheese

Instructions

• Heat oil in a large skillet and cook shallots, garlic, carrots, and celery stirring frequently until veggies are softened, about 10 minutes.
• Add salt, pepper, basil, oregano, and thyme and cook about a minute more.
• Add all the ingredients, except miracle rice to a large crock pot.
• Cook 3-4  hours on high until kale is soft. Rinse miracle rice well and drain then add to pot the last 30 minutes of cooking time.
• Top with fresh parsley and Parmesan cheese.

Video

Notes

Net Carbs 4 g net carbs for  1.75  cup serving

This recipe was first published in January 2013 using white rice.

Updated in December 2019 using miracle rice, and updated photos.

If you’re not a fan of miracle rice, you could swap it  with cauliflower rice. Please note that will increase your total carbs. 

Midlife Macros™ approved! 

Nutrition

Serving: 1serving @ 1.75 cups | Calories: 81kcal | Carbohydrates: 5g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 783mg | Potassium: 373mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4754IU | Vitamin C: 49mg | Calcium: 75mg | Iron: 1mg

The post Easy Slow Cooker Leftover Low Carb Turkey Rice Soup appeared first on Sugar-Free Mom.

Just because you’re eating low-carb, sugar-free, or gluten-free doesn’t mean your Thanksgiving meal has to feel restrictive. In fact, the opposite is true—you can enjoy all your favorite holiday meals and flavors with stable blood sugar, fewer cravings, better energy, and zero food guilt or carb overload the next day.

Thanksgiving is one of my absolute favorite holidays of the entire year. It brings together family, tradition, nostalgia, and—of course—so much incredible food.

But if you’ve been following a low-carb, gluten-free, sugar-free, keto, or Midlife Macro Method™ lifestyle, you already know that the holidays can feel a bit intimidating.

One day of traditional high-carb holiday foods can spike blood sugar, stall weight loss, trigger cravings, and leave many of us feeling bloated and sluggish for days afterward. And for women in midlife especially, that blood-sugar roller coaster hits even harder.

As a midlife woman myself, I’ve learned that keeping carbs moderate, protein high, and fat strategically balanced helps keep cravings at bay through the entire holiday season. So you’ll also see some newer Good-Better-Best options and higher-protein swaps throughout this Thanksgiving food roundup to keep you on track without missing out.

My goal for you is simple: enjoy the holiday fully, feel satisfied, and wake up the next day feeling GOOD—not guilty. For me, that means celebrating with recipes that nourish your body while honoring the flavors you love. Whether you’re craving pumpkin, pecans, cranberry, chocolate, Brussels sprouts, or a perfect stuffing replacement, there is something here for everyone. 

And if you’ve got family members who don’t follow a low-carb lifestyle, I promise—they won’t even notice. Many of these dishes have become staples at my own family gatherings, and nobody ever feels like they’re eating the “healthy version.”

As you browse this round-up, you’ll find updated appetizers, soups, salads, sides, mains, breads, and desserts—many of which include step-by-step instructions, make-ahead options, and tips for swapping ingredients to fit dairy-free, nut-free, or higher-protein needs. I also included my newest cottage cheese and Greek yogurt–based desserts, which help keep fat moderate and protein higher without sacrificing that creamy, decadent holiday texture.

Whether you’re hosting, traveling, or bringing a dish to the party or special occasion, this round-up includes everything you need for a delicious, sugar-free Thanksgiving menu your whole family will love. I’ve also adding sone brand new recipes to this round up while still keeping it a keto-friendly Thanksgiving!

If you’re hosting this year, pick at least three dishes from this list that you know will support your goals. If you’re traveling, choose one or two recipes that can easily be prepped ahead and packed with you. Every little bit of planning helps you stay consistent, and it’s one of the tools I teach inside my coaching and my Good Better Best approach—make the good choice when the perfect choice isn’t possible.

Most importantly, remember this: your holiday can be delicious, festive, and deeply satisfying—without the sugar crash and without the next-day regret. This updated Thanksgiving round-up gives you everything you need to enjoy a beautiful feast that supports your body, your goals, and your midlife metabolism.

Over the years, I’ve created and shared hundreds of healthy holiday recipes, and this updated 2025 collection brings together the very best of the best. These are family-tested, holiday-approved, crowd-pleasing dishes you can proudly serve at any Thanksgiving gathering, whether you’re hosting the whole family or bringing a single dish to share.

Happy Thanksgiving!

Holiday APPETIZERS & Holiday STARTERS (Updated)

Traditional Thanksgiving recipes turned Low-Carb, and Sugar-Free!

Cottage Cheese Cranberry Dip by SFM

Cranberry Cream Cheese Danish

Cranberry Salsa

Keto Espresso Martini Mocktail

Keto Holiday Eggnog

Sugar-Free Candied Bourbon Pecans from Sugar Free Mom

Sweet & Spicy Bacon Chicken Bites from Sugar Free Mom

Low Carb Apple Onion Tartlets from All Day I Dream About Food

Low Carb Baked Brie from Maria Mind Body Health

Salt & Vinegar Zucchini Chips from Sugar Free Mom

Maple Rosemary Cocktail Nuts from All Day I Dream About Food

Mediterranean Roasted Eggplant Dip from Sugar Free Mom

Crispy Parmesan Tomato Chips from Sugar Free Mom

Mediterranean Antipasto Roasted Cauliflower Salad from Sugar Free Mom

Low Carb Pomegranate Cheese Bites from Sugar Free Mom

Low Carb Cheddar Cheese Straws from All Day I Dream About Food

Low Carb Festive Turkey Meatballs with Cranberry Glaze from I Breathe I’m Hungry

Garlic Butternut Bisque from Sugar Free Mom

Bacon Feta Stuffed Mushrooms from I Breathe I’m Hungry

Fabulous Thanksgiving Sides for your Holiday Table (Newly Expanded)

The heart of the Thanksgiving table — all low-carb, gluten-free & sugar-free.

Keto Green Bean Casserole

Keto Italian Stuffing

Cottage Cheese Cornbread Muffins

Cornbread Muffins with Cranberry & Jalapeno

Low Carb Sweet Potato Casserole

Low Carb Apple Sausage Cornbread Stuffing

Prep Ahead Keto Gravy

Low Sugar Orange Cranberry Sauce from Sugar Free Mom-Sugar Free cranberry sauce recipe made with fresh cranberries

Oven Fried Garlic Parmesan Green Beans from Sugar Free Mom

Brussels Sprouts au Gratin from Wholesome Yum

Low Carb  Pumpkin Cauliflower Mash from Sugar Free Mom

Keto Thanksgiving Stuffing from The Nourished Caveman

Roasted Asparagus from Kalyn’s Kitchen

Roasted Brussels Sprouts with Leeks, Bacon, Cranberries from Sugar Free Mom

Low Carb Pumpkin Bread Sausage Stuffing from I Breathe I’m hungry

No Sugar Added Twice Baked Sweet Potatoes from Sugar Free Mom

Low Carb Cheddar Herb Drop Biscuits from Sugar Free Mom

Brussels Sprouts with Lemon and Pine Nuts from I Breathe I’m Hungry

Low Carb Pecan Cranberry Brussels Sprout Salad from Sugar Free Mom

Low Carb Pumpkin Lasagna from Low Carb Yum

Low Carb Candied Yams with Marshmallows from Keto Diet App

Shaved Brussles Sprouts Pecan Spinach Salad with Bourbon Balsamic Dressing Sugar Free Mom

Spicy Low Carb Sausage Cheddar Stuffing from All Day I Dream About Food

Low Carb Green Bean Casserole from Peace Love and Low Carb

Keto Primal Thanksgiving Stuffing from Keto Diet App

Buttery Bacon Brussels Sprouts from Ditch the Carbs

Low Carb Sweet Potato Casserole form Maria Mind Body Health

Roasted Green Beans from Kalyn’s Kitchen

Jalapeno Cheddar Cauliflower Muffins from I Breathe I’m Hungry

Mile High Keto Biscuit Mix from Fluffy Chix Cook

Green Bean Bundles from Maria Mind Body Health

Cranberry Jalapeno Cornbread Muffins from All Day I Dream About Food

Roasted Butternut Squash Pomegranate Salad from Sugar Free Mom

Grain Free Cheesy Corn Bread (Low Carb, Nut Free) from Sugar Free Mom

MAIN DISHES (NEW SECTION!)

Thanksgiving dinner isn’t complete without the turkey—but low-carbers need variety too!

Here are your updated, midlife-macro friendly ideas:

Keto Southern Fried Turkey Tenders

Turkey & Ham Leftover Low-Carb Meals

These options are great for leftover turkey from your Thanksgiving Feast!

Low Carb Turkey Hash

Low Carb Turkey Pot Pie

Low Carb Turkey Soup

Cranberry Turkey Salad

Ham & Cheese Scones

Ham & Cheese Cottage Cheese Egg Muffins

Sugar Free Low Carb Thanksgiving Desserts

(now updated recipes!)

Your sugar-free, grain-free Thanksgiving dessert table just got an upgrade.

Having your favorite sweetener on hand will help make some of these keto recipes easier. Finding the right balance of sweetness is key when it comes to your favorite dessert.

I use the following sweeteners for my low-carb diet and low-carb recipes with great success: Besti Powdered Monk Fruit Allulose Blend, Powdered Allulose, Liquid Stevia, Liquid Monk Fruit, Best Monk Fruit Allulose Brown sweetener. 

NEW Sugar Free Dessert Recipes

​Sugar-Free Keto Pumpkin Cake Roll

Eggnog Cream Pie

Eggnog Flan

Sugar Free Pecan Pie

Candied Pecan Pie Bars

Candied Pecans

Chocolate Pecan Pie

No Bake Pumpkin Pecan Caramel Cheesecake

No Bake Keto Pecan Cream Pie

No Bake Pumpkin Cheesecake

Pumpkin Dessert Lasagna

Cranberry Cheesecake Pie

No Bake Cranberry Holiday Cheesecake

Cranberry Cottage Cheese Holiday Bread

Crock Pot Pumpkin Pie Bars

Chocolate Pumpkin Mousse Cake

Easy Sugar Free Pumpkin Pie

Paleo Pecan Pumpkin Pie Fudge from Sugar Free Mom

Low Carb Pumpkin Pie Custard from Sugar Free Mom

Sugar Free Pumpkin Cheesecake Dip from Sugar Free Mom

Chocolate Ganache Macaroon Pie from All Day I Dream About Food

Keto Pumpkin Pie from Maria Mind Body Health

Sugar Free Pumpkin Pie Cookie Dough Bites from Sugar Free Mom

Gluten Free Pumpkin Cheesecake from I Breathe I’m Hungry

Low Carb Pumpkin Pie Cupcakes from Sugar Free Mom

Grain Free Pumpkin N’Oatmeal Cookies from Sugar Free Mom

Low Carb Caramel Nut Brownies from I Breathe I’m Hungry

Low Carb Pumpkin Cheesecake Mousse from Sugar Free Mom

Macadamia Chocolate Fat Bombs from The Nourished Caveman

Almond Milk Pumpkin Pie from Low Carb Yum

Low Carb Pecan Pie from Maria Mind Body Health

Paleo Pecan Pie Bars from Wholesome Yum

Low Carb Pumpkin Cheesecake with Maple Bacon Crust from I Breathe I’m Hungry

Paleo Pumpkin Truffles from Sugar-Free Mom

Low Carb French Silk Pie from Maria Mind Body Health

Low Carb Caramel Apple Stuffed Cheesecakes from from Sugar Free Mom

Low Carb Chocolate Pumpkin Cheesecake Mousse from Sugar-Free Mom

This round up Thanksgiving post was first published in November 2015 and updated for 2025.

HAPPY THANKSGIVING!

The post Best Sugar-Free Low Carb Keto Thanksgiving Recipes appeared first on Sugar-Free Mom.

The Midlife Macro Meal Plan: A High-Protein, Hormone-Balancing Plan for Women in Midlife

If you’ve ever said, “I don’t have time to eat healthy,” or found yourself grabbing something from the drive-thru because nothing was planned — you’re not alone.

That’s exactly why I created the Midlife Macro Meal Plan™, launching this Friday morning at 6 AM!

This brand-new in-house meal plan membership is built around my Midlife Macro Method™ — a realistic, sustainable high-protein diet that helps midlife women boost energy levels, balance hormones, protect bone health, and finally achieve their weight loss goals without restriction or overwhelm.

When High-Fat Keto Stopped Working

For nearly nine years, a high-fat keto lifestyle helped me lose weight, reverse cravings, and maintain a healthy weight. I believed keto was my forever plan — until perimenopause hit.

In 2024, everything changed. My hormones shifted, my metabolism slowed, and even though I was eating the same way, I started gaining weight. My caloric intake hadn’t changed, my daily activities were consistent, but my body wasn’t responding the same way.

I felt frustrated, defeated, and confused.

That’s when I began studying how macronutrient intake changes for menopausal women and how midlife metabolism requires a more balanced approach. I realized I needed:

• More lean protein to preserve muscle mass and boost total daily energy expenditure
• Moderate healthy fats from olive oil, fatty fish, and almond butter instead of large amounts of butter or heavy cream
• More complex carbohydrates and dietary fiber from cruciferous vegetables (like broccoli, cauliflower, Brussels sprouts).

This small but powerful shift in macros helped me lose 14 pounds naturally, increase energy levels, and feel more like myself again — all while eating satisfying, real food.

That transformation became the foundation of the Midlife Macro Method™ — a plan focused on nutritional balance, sustainable fat loss, and a holistic approach to overall health.

Why the Midlife Macro Method™ Works for Midlife Women

Traditional keto is often too high in fat and too low in fiber for the changing hormone landscape of midlife women, that’s why many women just like me had weight gain continuing to follow a classic keto approach.

The Midlife Macro Method™ allows slightly more carbohydrate intake while keeping protein high and fats moderate — creating a balanced plate that supports healthy aging, bone health, and steady energy throughout the day. This plan made a huge difference in my own life being able to lose 14 pounds naturally in 2 months.

It’s a macro diet plan that combines the science of flexible dieting with a sustainable approach to hormone health.

By adjusting your protein intake, moderate fat with between 50- 70 g fat, and low carb with between 30-50 g carbohydrate in a personalized way (using a macro calculator), you can finally feel in control again.

This method supports:

• Fat loss without deprivation
• Muscle gain and preservation through enough protein
• Improved hormonal balance (especially estrogen levels)
• Better gut health through increased g fiber and nutrient-dense foods
• More stable energy levels for your daily activities and fitness goals

Calories Still Matter — But Consistency Matters More

Let’s talk about one of the most misunderstood topics in midlife nutrition: calories.

Yes — calories do matter when it comes to weight loss in midlife. Your body still needs to be in a calorie deficit to lose fat. The difference is how your body responds to that specific calorie amount during hormonal shifts.

In your 20s and 30s, a few days of cutting calories might bring quick results. But in midlife, an aggressive deficit can send a signal of stress — telling your body to hold on to fat, lower energy levels, and slow down metabolism.

That’s why consistency, not restriction, is the key. My Midlife Macro Meal Plan™ is built to create a gentle, sustainable calorie deficit through balanced macros and nutrient-dense meals, so you’re never starving or spiking stress hormones.

And just as important, each week includes a maintenance day — a deliberate higher-calorie day designed to remind your body it’s safe.

That maintenance day helps:

• Support thyroid function and metabolic flexibility
• Refill glycogen stores to keep workouts strong
• Prevent the “starvation mode” response that leads to plateaus
• Reduce cravings and support emotional balance

Your body can’t heal, release fat, or build muscle mass if it thinks it’s in danger. The maintenance day teaches your body, “You’re safe, you’re fed, you can let go.”

This is what makes the Midlife Macro Method™ so effective: smart deficit, steady consistency, and one weekly reset that keeps your hormones happy.

Adjusting Your Calories for Your Goals

Every woman’s calorie intake and needs are different — and that’s one of the things I emphasize inside the Midlife Macro Meal Plan™. On deficit days, your calories may be a bit lower or higher than someone else’s depending on your activity levels, regular exercise, metabolism, and specific goals.

Some women may need to eat around 1,400–1,600 calories, while others may feel best closer to 1,800 or more, depending on their total daily energy expenditure and lifestyle. The key is to start with structure and then make small, sustainable adjustments.

If you ever feel too hungry, tired, or notice your energy levels dropping, that’s your signal to increase your servings slightly — especially lean protein or high-fiber carbohydrates like cruciferous vegetables, or a little extra Greek yogurt or chicken breast. Protein helps keep you satisfied, protects muscle mass, and supports a faster metabolism even while in a calorie deficit.

This plan can also work beautifully for women who don’t need to lose weight but want to tone up, reduce belly fat, and feel more lean and strong. In that case, you’d eat at your maintenance calories while following the same macro structure — keeping carbs low to moderate and fat intake balanced for optimal hormone and insulin sensitivity.

So whether your goal is fat loss, muscle gain, or simply maintaining your healthy weight, this plan gives you the flexibility to meet your body where it’s at — without restriction, confusion, or burnout.

From My August Coaching Program to This New Meal Plan

In August, I led a month-long Midlife Macro Method™ Coaching Program inside my Tribe membership. Together we focused on macro meal planning, meal prep, and developing a sustainable approach to midlife weight loss.

The results were incredible — women saw fat loss, improved sleep, and renewed motivation. They stopped fearing carbs and learned how to enjoy healthy fats, lean protein, and even favorite meals like my chicken breast with roasted bell peppers or cottage cheese breakfast sandwiches — all while staying on track.

That success showed me one thing: women in midlife don’t need another diet. They need structure, flexibility, and support. That’s exactly what this new custom meal plan delivers.

What’s Inside Each Weekly Midlife Macro Meal Plan

Each weekly plan includes:

✅ A balanced diet that supports midlife metabolism, fat loss, and energy

✅ A complete grocery list and macro tracker to make shopping simple

✅ Family-friendly recipes using lean protein (chicken, fish, eggs, Greek yogurt), healthy fats (olive oil, avocado, nuts), and complex carbohydrates

✅ Leftover-based meals and easy meal prep ideas to save time

✅ Built-in macro meal planning guidance with specific calorie amounts and daily totals

✅ One maintenance day per week to help you reset hormones and metabolism

Each week’s menu keeps you satisfied with nutrient-dense, whole foods — including ingredients like chia seeds, pumpkin seeds, fatty acids, — so you never feel deprived or restricted.

You’ll learn how to meet your nutritional goals while living your real life — whether that means enjoying a p.m. snack of Greek yogurt with almond butter, or planning a recipe swap for family dinners.

Why This Is Different

This isn’t a cookie-cutter diet.

It’s a macro meal planner for real women who want the best results without having to figure it all out themselves or tracking every gram of fat or carb. It’s all done for you!

Unlike keto, which often limits grams of fiber, the Midlife Macro Method meals™ encourages balanced macronutrient intake, heart-healthy fats, and foods that support bone health and overall health.

It’s compatible with a Mediterranean diet style — rich in olive oil, fatty fish, and vegetables — but customized to your specific goals and physical activity levels.

Think of it as a healthy diet plan that brings together science, structure, and simplicity.

If You Tried the Free Sample Plan…

The free 7-day Midlife Macro Meal Plan was just a small preview of how freeing it feels to have everything planned out for you. No more late-night stress about dinner. No more “what’s for lunch?” panic.

Each plan eliminates the “I don’t have time to eat healthy” excuse and prevents the drive-thru dilemma that can sabotage your weight loss goals.

This is your solution to consistent, healthy eating — even with a busy schedule. If you missed the Free 7 day Meal Plan you can register for it here and will automatically receive in via an email with download link.

How to Join

You’ll need to register by Thursday at midnight to receive this week’s plan.

It’s just $14.99/month, and you can cancel anytime — no contracts, no hidden fees, just flexible support that fits your lifestyle.

👉 [Join the Midlife Macro Meal Plan Membership Now]

Once you register, the first plan will arrive in your inbox Friday at 6 AM, complete with a balanced meal prep guide, macro tracker, and custom grocery list to set you up for success.

This Is the Plan I Needed — and Now It’s Here for You

When perimenopause hit, I struggled for months trying to understand what my body needed. This plan is the exact holistic approach I wish I’d had then — a macro meal planning system designed to help midlife women eat in alignment with their bodies, goals, and hormones.

It’s not about perfection or restriction. It’s about learning what works for you.

If you’re ready to improve your energy, support healthy aging, and finally reach your fitness goals while still enjoying food — this is your next step.

Because midlife isn’t the end of your health journey.

It’s the beginning of doing it smarter — and with a plan that works.

Discover the Midlife Macro Meal Plan™ — a high-protein, balanced diet designed for midlife women to support hormone balance, metabolism, and weight-loss goals. Learn why calories still matter, how maintenance days reset your body, and how to achieve sustainable results.

The post Midlife Macro Meal Plans for Weight Loss for Women appeared first on Sugar-Free Mom.

LOW CARB KETO FASTING MEAL PLANS

The meals that we feature on my website and in our menu plans are made for families.

If you’re following a low carb or ketogenic diet and you’re doing it alone, the meals here are made for you!

All of these recipes use whole food ingredients and are easy to make for any busy weeknight.

Recipes that require a bit more time are scheduled for the weekend, and even desserts making during the week, a bit easier. You’re family will never complain eating these recipes because they don’t taste like diet food in the least!

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Turkey Sausage Spinach Mushroom Egg Bake

Turkey Sausage, spinach, mushrooms and eggs all  baked together into a warm casserole, naturally gluten free and low carb!

Keto Spicy Thai Noodle Bowl

This Easy Keto Spicy Thai Noodle Bowl is a quick 15 minute Low Carb Keto meal! 

Low Carb Italian Meatza Pizza

Low Carb Italian Meatza Pizza and my review of “The Ketodiet Cookbook” by Martina Slajerova of the Ketodiet App blog. 

Oven Fried Buffalo Cauliflower Bites with Dairy Free Ranch Dressing

Oven Fried Buffalo Cauliflower Bites with Dairy Free Ranch Dressing is the Ultimate Tailgating Football Food!!

Best Sugar Free Low Carb Keto Pumpkin Pie Custard

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!

Meal Plan Membership

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. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 45 appeared first on Sugar-Free Mom.

LOW CARB KETO FASTING MEAL PLANS

The meals that we feature on my website and in our menu plans are made for families. If you’re following a low carb or ketogenic diet and you’re doing it alone, the meals here are made for you!

All of these recipes use whole food ingredients and are easy to make for any busy weeknight.

Recipes that require a bit more time are scheduled for the weekend, and even desserts making during the week, a bit easier. You’re family will never complain eating these recipes because they don’t taste like diet food in the least!

Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Chocolate Coconut Flour Waffles

These Delicious Chocolate Waffles are gluten free, grain free, low carb, keto and absolutely perfect for breakfast or dessert! 

Cheesy Sausage Spinach Zucchini Cups

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

Low Carb Pizza Stuffed Chicken Breasts

Low Carb Pizza Stuffed Chicken Breasts are perfectly moist and with all the flavors of a pepperoni pizza, even non chicken breast lovers will enjoy this!

Slow Cooker Low Carb Beef Short Ribs

These Crock Pot Low Carb Keto Beef Short Ribs recipe make the most satisfying and delicious meal, served over mashed cauliflower. It’s comfort in a dish!

Low Carb Sugar-Free Salted Caramel Snickerdoodle Cookies

These Low Carb Sugar-Free Salted Caramel Snickerdoodle Cookies are gluten fee, grain free and perfect for the holidays!

Meal Plan Membership

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. 

You can choose from Three Meal Plan Options:

1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day. 
2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.

LEARN MORE ABOUT OUR LOW CARB OR KETO MEAL PLAN MEMBERSHIP HERE!

Meal Plans Done for You!

If you’re not quite ready to join the meal plan membership, we also offer already done for you meal plans!

We have a 7 day Low Carb Keto Meal Plan that includes macros and shopping list.

Here’s our newest meal plan which is 14 days Dairy Free Low Carb Keto Meal Plan with all macros and shopping lists.

We have a 21 day Keto Low Carb Meal Plan that includes all macros and shopping lists.

Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.

The post Low Carb Keto Intermittent Fasting Meal Plan week 41 appeared first on Sugar-Free Mom.