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How to Make Easy Sugar-Free Quick Pickled Vegetables

Brenda Bennett — Mon, 01 Jun 2026 10:00:00 +0000

Looking for an easy way to add bold flavor to your meals without extra sugar? These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.

Quick Pickle Vegetables

Whether you’re making quick pickled red onions, pickled cucumbers, green beans, cauliflower, radishes, or a colorful mix of fresh veggies, this quick pickle brine is one of the easiest ways to preserve vegetables and add a burst of flavor to salads, burgers, sandwiches, tacos, grain-free bowls, and more.

Quick pickling is one of the best kitchen skills to learn because it requires no special equipment, no canning process, and very little hands-on time. Just a jar, a sharp knife, a few pantry staples, and your refrigerator.

Why You’ll Love These Sugar-Free Refrigerator Pickles & Veggies

No added sugar
No canning required
Ready in as little as 30 minutes
Great way to use up fresh vegetables
Naturally low carb and keto-friendly
Easy to customize with fresh herbs and spices
Perfect for meal prep
Adds flavor without extra calories

Unlike traditional sweet pickles or bread-and-butter pickles, these refrigerator pickles let the natural flavor of the vegetables shine through while providing that classic tangy crunch.

What Are Quick Pickles?

Quick pickles, also called refrigerator pickles, are vegetables soaked in a vinegar-based brine rather than undergoing a traditional fermentation process. They are stored in the refrigerator and become flavorful within hours instead of days or weeks.

The biggest difference between traditional fermented pickles and quick pickles is that quick pickles use vinegar for acidity and preservation rather than relying on beneficial bacteria to create lactic acid during fermentation.

Best Vegetables for Quick Pickling

One of the great things about quick pickling is that almost any vegetable works.

Try:

Red onions
Cucumbers
Green beans
Radishes
Cauliflower florets
Bell peppers
Jalapeños
Carrots
Cabbage
Asparagus
Turnips

Quick pickled red onions are especially popular because they turn a beautiful bright pink color after soaking in the brine.

Ingredients You’ll Need

For the Quick Pickle Brine

2 cups apple cider vinegar or white vinegar or 1 cup each
2 cups water
2 tablespoons kosher salt
2-4 tablespoons Allulose liquid (optional)
2 tablespoons pickling spice or see below

Optional Flavor Boosters

Fresh dill
Dill seed
Mustard seeds
Coriander seeds
Garlic cloves
Black peppercorns
Red pepper flakes
Fresh herbs

A simple 1:1 ratio of vinegar to water works beautifully for most quick pickling recipes.

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.

Step 2: Fill the Jar

Pack vegetables tightly into a clean glass jar or mason jar.

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

Vinegar
Water
Salt
Pickling spice

Bring to a low boil and whisk until the salt and sweetener if using, dissolves.

Step 4: Pour Over Vegetables

Pour the brine over the vegetables until completely covered. Let cool about 30 minutes.

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

Red onions: 30 minutes to 1 hour
Cucumbers: 24 hours
Mixed vegetables: 24–48 hours

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

Dill Refrigerator Pickles

Add:

Fresh dill
Garlic cloves
Black peppercorns

These taste similar to classic dill pickles without any added sugar.

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

Cauliflower
Carrots
Red onions
Bell peppers
Green beans

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

Because these are quick refrigerator pickles and not canned pickles, they must remain refrigerated.

Stored properly in an airtight container, most quick pickled vegetables stay fresh for 2 to 4 weeks.

Can Quick Pickled Vegetables Support Gut Health?

While quick pickled vegetables made with vinegar are not fermented and don’t contain the beneficial bacteria found in traditional fermented foods like sauerkraut, kimchi, or naturally fermented pickles, they can still support a healthy gut in several ways.

1. They Help You Eat More Vegetables

Most Americans fall short on vegetable intake. Adding tangy quick pickled vegetables to meals makes vegetables more appealing and can help increase your daily fiber intake.

Fiber acts as a prebiotic, feeding the beneficial bacteria already living in your gut.

2. Vinegar May Support Digestion

The vinegar used in quick pickling, especially apple cider vinegar, contains acetic acid, which may help support digestion and healthy blood sugar balance when consumed with meals.

3. Herbs and Spices Offer Additional Benefits

Many common pickling ingredients contain plant compounds that support digestive health:

Fresh dill provides antioxidants and may help soothe digestion.
Garlic contains prebiotic fibers that feed beneficial gut bacteria.
Mustard seeds contain compounds that may support digestion.
Coriander seeds have traditionally been used to ease digestive discomfort.

4. Pair Them With Fermented Foods

For even greater gut health benefits, serve quick pickled vegetables alongside fermented foods such as:

Sauerkraut
Kimchi
Plain kefir
Unsweetened yogurt
Fermented pickles

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

✔ Choose vinegar with at least 5% acidity. I used a combo of apple cider and white vinegar.

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

✔ Experiment with fresh dill, garlic, mustard seed, and coriander.

✔ Use glass jars rather than plastic containers for best flavor.

Frequently Asked Questions

Can I make quick pickles without sugar?

Absolutely. This recipe is completely sugar-free and still delivers plenty of flavor thanks to vinegar, salt, herbs, and spices.

What’s the best vinegar for quick pickling?

White vinegar provides a clean, classic pickle flavor while apple cider vinegar offers a slightly milder, sweeter taste. Both work well.

Can I pickle different vegetables together?

Yes! Mixed vegetable pickles are a great way to use up produce before it spoils.

Do quick pickles need to be canned?

No. Refrigerator pickles are specifically designed to skip the canning process and be stored in the refrigerator.

Making easy sugar-free quick pickled vegetables is one of the simplest ways to add flavor, crunch, and color to your meals. With no added sugar, minimal ingredients, and endless customization options, this refrigerator pickle recipe is perfect for anyone following a low-carb, keto, or sugar-free lifestyle.

Whether you’re making quick pickled red onions, dill pickles, green beans, or a colorful mix of fresh vegetables, you’ll love having a jar ready in the refrigerator to instantly elevate any meal.

Are Quick Pickled Vegetables Probiotic?

No. Most quick pickled vegetables are made with vinegar and do not undergo fermentation, so they generally do not contain live probiotic bacteria.

However, they can still support gut health by encouraging vegetable intake, increasing fiber consumption, and providing flavorful variety that makes healthy eating more enjoyable.

Easy Sugar Free Quick Pickled Vegetables

How to Make Easy Sugar Free Quick Pickled Vegetables

These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.

Prep Time 10

Servings servings @ 1/2 cup drained vegetables

Calories 28kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

64 oz mason jar or two-32 ounce mason jars

Ingredients

8 ounces green beans about 2 cups
8 ounces cucumbers sliced, about 2 cups
4 ounces carrots sliced into sticks, about 3/4 cup
4 ounces red onion sliced, about 3/4 cup
4 ounces bell peppers sliced, about 3/4 cup

Brine

2 cups water
2 cups vinegar ( I used 1 cup apple cider and 1 cup white vinegar)
2 tablespoons salt
2 tablespoons pickling spice or see notes above
2-4 tablespoons Allulose liquid optional to balance flavors

Instructions

Wash and dry your vegetables thoroughly. Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.
Pack vegetables tightly into a clean glass jar or mason jar. Add any fresh herbs or spices you enjoy.
Add the brine ingredients into a medium saucepan and bring to a low simmer. Turn off heat and pour brine over vegetables in the jar. Allow to cool for about 30 minutes then seal with a cover and refrigerate.
For best flavor: The longer they sit, the more flavorful they become.
Red onions: 30 minutes to 1 hour
Cucumbers: 24 hours
Mixed vegetables: 24–48 hours
Quick pickled vegetables stay fresh for 2 to 4 weeks in the refrigerator.

Notes

4 g net carbs per 1/2 cup drained vegetables

Here’s my video tutorial on Pinterest.

Nutrition

The post How to Make Easy Sugar-Free Quick Pickled Vegetables appeared first on Sugar-Free Mom.

Easy Low Carb Keto Mediterranean Cauliflower Salad

Brenda Bennett — Wed, 20 May 2026 11:25:20 +0000

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

Easy Mediterranean Roasted Cauliflower Salad

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

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

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

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

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

Mediterranean Salad Recipe

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

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

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

Keto Potluck and BBQs

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

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

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

Roasted Cauliflower

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

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

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

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

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

Can I use Cauliflower Rice Instead?

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

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

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

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

Make this a Main Course

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

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

More Low-Carb Recipes for Easy Salads

Mock Cauliflower Potato Salad recipe

Tomato Olive Salad with Balsamic Reduction

Caprese Zucchini Noodle Salad

Antipasto Cauliflower Rice Salad

Easy Mediterranean Cauliflower Salad

Mediterranean Roasted Cauliflower Salad

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

Prep Time 15

Cook Time 45

Total Time 1

Servings servings

Calories 227kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Dressing

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

Instructions

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

Video

Notes

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

Net Carbs: 6g

Nutrition

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

Simple Low Carb Keto Chicken Burger Patties Recipe

Brenda Bennett — Sun, 17 May 2026 13:13:33 +0000

These easy keto chicken burger patties served with chipotle mayo slaw will satisfy that burger need without the need for a bun!

Easy Chicken Burgers

These easy keto chicken burgers with creamy chipotle mayo slaw are the perfect healthy burger recipe when you want something with less fat than traditional ground beef burgers, but still crave a satisfying, flavor-packed complete meal.

29 grams of protein for each chicken patty! All the nutritional information is at the bottom of this page on the printable recipe card.

Made with juicy chicken thighs, simple ingredients, and served without a bun, these healthy chicken burgers are low carb, high in protein, and absolutely delicious for an easy weeknight meal.

If you’ve been looking for a great way to enjoy burgers on a low carb diet or ketogenic diet without feeling heavy or overly full, these juicy chicken patties are one of sugar free mom’s best recipes.

They’re packed with flavor, naturally gluten-free, and perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method approach.

Unlike classic keto recipes that rely heavily on cheddar cheese or mozzarella cheese and extra fat, these healthy burgers focus more on protein while still giving you incredible texture and taste.

Served without a bun, and topped with chipotle mayo slaw, giving you a party in your mouth! These can be made on the grill, stove top or even baked in the oven, however you decide to make these chicken burgers, you will not be disappointed!

If you truly desire a keto roll with these, you might enjoy these cheesy fat head rolls , or my fluffy cottage cheese flourless high protein rolls.

Why You’ll Love These Keto Chicken Burgers

Easy recipe made with simple ingredients
High-protein meal that keeps you satisfied
Perfect for weight loss and blood sugar balance
Great for meal prep and easy weeknight meals
Naturally gluten-free and low carb
Crispy outside with juicy burger patties inside
Can be cooked in the air fryer, frying pan, grill, or oven
Whole family approved
Delicious with or without a keto hamburger bun

These easy chicken patties are especially helpful in midlife when many women notice classic high-fat keto meals no longer leave them feeling their best.

Prioritizing protein with moderate fat can help support satiety, muscle maintenance, and healthier body composition while still enjoying comforting keto meals.

The Secret to Juicy Chicken Burgers

The best way to make flavorful keto chicken burgers is using boneless skinless chicken thighs instead of chicken breast fillets alone. Chicken thighs provide more moisture and flavor which helps keep the burgers juicy instead of dry.

You can absolutely use:

Ground chicken
Ground turkey
Ground beef
Leftover rotisserie chicken
Canned chicken

But dark meat chicken thighs truly create the best texture for homemade chicken burgers.

If using chicken breast only, I recommend adding a little olive oil or avocado oil to help prevent dryness.

Midlife Macro Friendly Burgers

One thing I personally love about these healthy chicken burgers is that they fit beautifully into my Midlife Macro Method.

Instead of relying on massive amounts of cheese, cream cheese, pork rinds, or heavy fat bombs like many classic keto meals, this recipe prioritizes:

Protein
Flavor
Fiber-rich slaw
Moderate healthy fats
Lower total carbs

That combination can help keep you fuller longer without feeling overly stuffed or sluggish.

These burgers are also a great high-protein meal option after strength training workouts or on busy nights when you need a quick meal without sacrificing your goals.

Tools to Make Chicken Burgers

Food Processor– The best way to make a ground chicken in no time. Or just use already ground chicken, but I prefer grinding chicken thighs myself, just like in my Chicken Nugget recipe, plus it’s less expensive.

Mandoline– Or a really sharp chef knife to slice your cabbage very thin.

Large Bowl– Multiple sizes that stack perfectly in any kitchen.

Cast Iron Pan– If you decide not to grill these chicken burgers, using a cast iron pan is the nest way to get a nice crispy outside texture but ensure a moist burger inside.

Helpful Swaps and Variations

This favorite recipe is very versatile and easy to customize.

Dairy-Free Option

This recipe is naturally dairy free if you use olive oil or avocado oil instead of ghee.

Make It Less Spicy

Reduce the chipotle flakes and chili powder for a milder flavor.

Add More Heat

Love buffalo wings or spicy food? Add extra chipotle powder or hot sauce to and now you’ve got buffalo chicken burgers.

No Food Processor?

You can simply use already prepared ground chicken from the grocery store which will be the easiest way to mix it all together.

No Mayo?

Use Greek yogurt instead for a lighter high-protein sauce.

Want a Bun?

Serve on:

Other Burger Recipes you might like:

Best Cooking Methods

These keto chicken burgers can be made several different ways depending on what works best for your schedule.

Frying Pan

Cook in a large nonstick skillet or cast iron pan over medium-high heat until golden brown and cooked through.

Air Fryer

The air fryer is one of the easiest ways to cook these easy chicken patties.

Preheat air fryer to 375 degrees F
Place patties in a single layer on parchment paper
Cook about 4-5 minutes per side

Grill

Perfect during grilling season for a healthy burger option.

Oven

Bake on a parchment paper lined baking sheet at 400 degrees F until fully cooked.

Tips for the Best Chicken Burgers

Use Wet Hands

Wet hands make shaping burger patties much easier since the chicken mixture can be sticky.

Don’t Overcook

Chicken burgers dry out quickly if cooked too long.

Medium Heat Works Best

Cooking over medium heat instead of very high heat helps create a crispy outside while keeping the inside moist.

Make Larger Patties

The chicken patties shrink slightly during cooking, so start with slightly larger patties.

What to Serve with Keto Chicken Burgers

These healthy burgers pair perfectly with:

Storage Tips

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

To reheat:

Frying pan over medium heat
Air fryer for a few minutes
Oven at 350 degrees F

The slaw is best enjoyed fresh but can be stored separately for about 1 day.

Keto Chicken Burgers with Chipotle Mayo Slaw

These must try Keto Chicken Burgers are healthy and low in carbs. They have a nice kick to them, but they are not too spicy. They are lean, filling and satisfying without the need for a bun. They can be made on the stove top, on the grill or baked in the oven. And they are served with a generous portion of Chipotle Mayo Slaw. A versatile low-carb dinner recipe that’s perfect all year round.

Prep Time 30

Cook Time 10

Servings burgers

Calories 283kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

BURGERS

3 skinless boneless chicken thighs (250g) (or ground chicken or chicken breasts)
1 clove garlic minced (4g)
1 ounce onion finely diced (35g)
1 tbsp tomato puree
1 tbsp chili pepper fresh, mild/medium, chopped (6g)
1/4 tsp salt or to taste
1/4 tsp black pepper cracked (or to taste)
1 tbsp parsley chopped (4g)
1 tbsp ghee for frying (or olive oil or avocado oil)

SLAW

1/2 cup red cabbage (35g)
1/2 cup white cabbage (70g)
1 medium green onion (15g)
2 tbsp parsley chopped (8g)

CHIPOTLE MAYONNAISE

4 tbsp avocado oil mayonnaise replace with plain Greek yogurt for MMM
1 tsp lime juice or to taste
1 pinch sea salt
1/2 tsp paprika
1/4 tsp chili powder
1 pinch chili flakes chipotle (start small and increase to taste)
1 pinch black pepper cracked

Instructions

CHICKEN BURGERS

Place the chicken in a food processor along with the garlic and onion. Blitz to combine. Transfer to a bowl and mix with the tomato puree, chili, salt, pepper and parsley until combined.
Press into two burger patties or use a burger press. Add the ghee to a non stick frying pan. Fry the chicken burgers for about 3 – 4 minutes per side on low / medium heat (6 – 8 minutes in total) or until cooked through. Make sure the heat is not too high so you do not burn the outside.

SLAW

Shred the red and white cabbage using a mandoline, or sharp knife. Finely dice the onion and parsley. Transfer to a bowl and mix to combine.

MAYO

In a clean small bowl, mix the mayo ingredients together using a spoon. Stir through the slaw, keeping about 1.5 tbsp back to add on top of the burgers.

TO SERVE

Serve burgers with mayo and top with slaw.

STORAGE

Best served fresh or can be stored in airtight container in the fridge for up to 1 day and the burgers reheated.

Notes

3 g net carbs per burger (no slaw or mayo)

Here’s the nutrition info including the chipotle mayo and slaw for each burger: Calories: 501, Carbs: 8g, Protein: 34g, Fat: 39g, Fiber: 2g

If using Greek yogurt in place of mayo and including it in nutrition with burger: Calories: 305, Carbs: 5g, Protein: 37g, Fat: 15g, Fiber: 1g

This recipe was first published in August 2020.

Midlife Macro Approved

Nutrition

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

Easy Homemade Low Carb Keto Restaurant Style Salsa

Brenda Bennett — Thu, 14 May 2026 15:10:05 +0000

This is one of the easiest recipes for the Best Homemade keto Restaurant-Style Salsa Recipe that’s low in calories, made with healthy tomatoes, no added sugars and it can be mild or spicy to your preference. Just 4 grams of net carbs per serving with natural ingredients!

Homemade Salsa versus Store-Bought Salsa

Salsa is the BEST invention ever…. hands down! Buying store-bought salsa is so convenient I know, I’ve done it! I love the stuff and so does my family! BUT I was sick of buying a jar a week.

I always get inspired when we head to our favorite Mexican restaurant and they make the homemade guacamole right at the table for you and then give you that fresh salsa! Just simple ingredients but they pack a flavor punch! I finally decided to make my own great recipe for the best salsa.

I scoured the internet looking over fresh salsa recipes from Giada, Paula Dean and Ree Drummond. I mixed up what I liked and what I knew my family liked, then changed some of the fresh ingredients and added some other things to make it my own easy blender salsa recipe that pleased everyone.

The good news is that my recipe card gives you instructions to make it either a chunky salsa or a smooth low carb salsa that is typical of what you would enjoy at a restaurant.

Homemade Chunky Keto Salsa Recipe

These pictures are using some fresh plum tomatoes and it was super tasty. You could also use Roma tomatoes. In fact my husband prefers using only fresh tomatoes.

Whole tomatoes can be a hit or miss at the grocery store in the winter as far as ripeness and taste so I convinced him it would still be just as good using canned. He was skeptical, but actually loves it just as much, if not a little more!

I love it for the simple fact that canned tomatoes last forever in your pantry which means you can make this easy salsa any time. 😉 Perfect for Super Bowl Sunday or any night you decide to enjoy some Keto Mexican Recipes!!

To keep the texture chunky just process it only a few times.

Homemade Restaurant Style Salsa

This is our favorite salsa recip,e but it is only mildly spicy because my family can’t handle too much heat.

If you want spicy salsa, you can keep the seeds and membrane in the fresh jalapenos and then you get a lot more heat and spice from it. You could also add some chipotle pepper or green chiles as well.

I love me some chunks of tomato in my chunky fresh salsa, but the kids prefer smooth salsa, so the next time I made it I processed it about 10 times to get it to their liking. Mexican restaurants salsa is more pureed not chunky.

Do what you like, is what I say!

It makes a lot but we want a lot because we eat this easy recipe up pretty quickly in my house.

I top this flavorful fresh tomato salsa on many things, like our favorite keto tacos, breakfast burrito, keto carnitas, taco casserole and sometimes even in a taco salad!

My kids of course eat it up with crunchy tortilla chips. I buy the Siete brand as they are made with Cassava flour and use avocado oil instead of canola or soybean oil.

Zero Carb Tortilla Chips

If you want very low carb keto homemade tortilla chips, I recommend purchasing egg white wraps and simply toasting them.

Here’s how to make low carb chips:

I cut the egg white wraps into triangles, then spray with avocado oil cooking spray on both sides and add a sprinkle of Redmond Real Salt on both sides.

I air fry at 400 degrees F for 3-5 minutes and flip over once. Not exactly the same as corn chips but pretty darn good enough when you’re following a keto diet and definitely delicious with the fresh flavors of my chunky homemade salsa recipe!

Can I make less Of this Easy Salsa Recipe?

My salsa recipe makes about 5 and half cup of salsa. You can certainly reduce this amount if it’s too much for your household. Once you click print below in the recipe card you will have an option to change the serving amount and nutritional data.

If you want to make a smaller batch of this amazing best keto salsa, skip the whole peeled tomatoes and just stick with the diced tomatoes in the salsa ingredients for this whole recipe and reduce the remaining ingredients by half.

If using fresh tomatoes, you could also just use about 3 large ripe tomatoes instead of either of the cans of tomatoes.

Keto Mexican Food

It’s not too difficult to order keto friendly food at a Mexican restaurant. While tacos and burritos aren’t a great option since they include a flour tortilla, asking for fajitas is easy to customize for keto since the tortillas come on the side.

Just skip the soft tortillas and enjoy the chicken, steak or shrimp with the peppers and onions and toppings like sour cream, cheese, guacamole.

Skip the rice and refried beans and you’ll be good to go! Skip the corn tortillas and bring your own pork rinds or ask for fresh bell peppers to dip into your salsa or guacamole!

Here’s a picture of the salsa more pureed and typical of restaurant style salsa, YUM either way!

Football Games Day -Super Bowl- Keto Food & Snacks:

Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Chocolate Chip Cookies

Can I freeze this salsa?

I haven’t tried freezing my salsa recipe only because it’s gone so fast in my house. But I do think it would be fine to freeze in an airtight container in the freezer for at least a month.

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Best Homemade Salsa Recipe

Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5

Total Time 5

Servings servings

Calories 35kcal

Author Brenda Bennett

Ingredients

28 ounces canned whole peeled tomatoes drained
20 ounces canned diced tomatoes
1 cup chopped red onion or white onions, Vidalia is the one prefer
1 cup chopped red pepper
1 jalapeno membrane and seeds removed, chopped or serrano peppers
2 cloves chopped fresh garlic
1/2 cup chopped fresh cilantro
1 tbsp fresh lime juice
1/2 teaspoon salt
1/2 teaspoon ground cumin
1 tablespoon olive oil
optional: chili powder

Instructions

Place all ingredients in a food processor and pulse 5 times for chunkier salsa or up to 10 times for restaurant style salsa.
Makes about 5 1/2 cups. I serve my salsa room temperature after blending it but refrigerate if you are making it ahead of time or ahead of game day.
Store leftover salsa in an airtight container in the fridge for up to 7 days.

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

The post Easy Homemade Low Carb Keto Restaurant Style Salsa appeared first on Sugar-Free Mom.

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Brenda Bennett — Wed, 13 May 2026 12:34:33 +0000

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken is the ultimate comfort food for busy weeknights! This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!

Keto Ranch Chicken

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

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

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

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

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

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

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

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

Why Slow Cooker Meals Make Life Easier

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

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

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

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

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

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

What Makes This Creamy Asiago Chicken So Good

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

The combination of:

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

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

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

The best part?

It tastes indulgent while still being:

low carb
keto friendly
high protein
gluten free
comforting and satisfying

Low Carb Comfort Food Without the Heavy Carbs

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

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

Nutrition Facts for one serving provides:

38 g protein
4.6 g total carbs
15.8 g fat

Making this an excellent option for:

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

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

Midlife Macros vs Classic Keto

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

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

more protein
moderate fat
lower carbs
balanced calories

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

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

This helps support:

energy levels
satiety
muscle preservation
blood sugar balance
sustainable fat loss

Helpful Tips for the Best Crock Pot Asiago Ranch Chicken

Pound the Chicken Evenly

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

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

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

a rolling pin
heavy pan
wooden spoon

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

Use Freshly Grated Asiago Cheese

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

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

Don’t Skip the Cream Cheese

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

It also:

adds richness
balances flavors
helps thicken the sauce naturally

Cook Low and Slow for Best Results

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

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

Easy Ways to Serve This Recipe

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

Here are some low carb serving ideas:

Low Carb Options

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

Family Friendly Options

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

pasta
rice
mashed potatoes

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

Can I Use Chicken Thighs Instead of Chicken Breasts?

Absolutely!

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

Just note:

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

Both are delicious options depending on your macro targets.

Can I Skip the White Wine?

Yes.

You can replace the dry white wine with:

additional chicken broth
bone broth
unsweetened almond milk

Can I Make This in the Instant Pot?

Yes, though the texture is slightly different.

For Instant Pot instructions:

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

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

Meal Prep and Storage Tips

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

Storage Tips

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

Reheating Tips

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken

Creamy Low Carb Keto Asiago Ranch Chicken

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

Prep Time 15

Cook Time 3 30

Total Time 3 45

Servings servings

Calories 322kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

Instructions

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

Notes

This recipe was first published in May 2015.

Midlife Macro Approved

Nutrition

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

Easy Gluten Free Low Carb Keto Pico De Gallo Recipe

Brenda Bennett — Sun, 03 May 2026 16:39:58 +0000

Just a handful of ingredients and very little time to make this easy fresh salsa, homemade pico de gallo recipe. A great recipe for the summer with zesty fresh flavor and just 3 net grams of carbs per serving.

Homemade Pico de Gallo Recipe

Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa is a versatile condiment served in Mexican cuisine to enjoy with tortilla chips, fish tacos, fajitas and many other proteins.

Authentic pico de gallo is made with Roma tomatoes, white raw onion or yellow onion, fresh cilantro, jalapeno peppers and fresh lime juice.

The main difference between a store bought classic salsa in a jar and this raw salsa is that a good pico de gallo is an uncooked salsa. Chunky salsa in a jar is usually a cooked salsa.

You will never want store bought salsa again after trying this delicious pico de gallo!

White Onion versus Red Onion

Traditional pico de gallo recipe usually includes fresh white onion since it has a stronger bite than using red onion, but it can be harder to digest for some people, like myself, so red onion was my preference for this classic Mexican salsa.

Which Fresh Tomatoes are Best

When in season look for the best ripe tomatoes you can find at your local farmers market or grocery store. I found large Beefsteak tomatoes, but the classic recipe uses Roma tomatoes.

Fresh plum tomatoes or even cherry tomatoes would also be delicious.

Fresh Ingredients

Fresh Tomatoes– ripe red tomatoes (plum, cherry, Roma, Beefsteak)

Jalapeno pepper– jalapeno peppers are tolerable for most people as far as spice, but if you and your family really love spicy, serrano peppers would be great.

Fresh Garlic

Fresh limes

Fresh chopped cilantro

Cumin

Salt and pepper

How to Make Easy Pico de Gallo

Please view the recipe card at the bottom of this blog post for the exact ingredients and ability to print as well.

Seriously one of the easiest recipes you will ever make. Once you dice up the simple ingredients needed, you simply add them all to a medium bowl and toss together.

For best flavor and to allow the ingredients to marry, allow to chill in the refrigerator for 2-3 hours.

How to Customize This Low Carb Pico de Gallo

One of the best things about this easy pico de gallo recipe is how customizable it is. You can easily adjust the ingredients based on your taste preferences or dietary needs.

For a milder version, reduce or omit the jalapeño peppers
For more heat, swap in serrano peppers or leave the seeds in
Add diced avocado for a creamy twist
Mix in chopped cucumber for a refreshing, hydrating variation
Add a pinch of smoked paprika for a subtle smoky flavor

This makes it perfect for anyone following a keto diet, low carb lifestyle, or sugar-free way of eating.

Can You Make Pico de Gallo Ahead of Time?

Yes, but for the best flavor and texture, pico de gallo is best enjoyed within 24–48 hours.

If making ahead:

Store in an airtight container in the refrigerator
Drain excess liquid before serving if needed
Add a squeeze of fresh lime juice before serving to brighten the flavor

Because this is a fresh salsa recipe, it will soften over time, but the flavor will continue to develop.

How to Serve Pico de Gallo

My favorite way to enjoy pico de gallo is with my low carb nacho tortilla chips, but I also love making burrito bowls using cauliflower rice, shredded chicken, avocado, sour cream and this fresh salsa recipe on top.

You can serve this chilled from the fridge or allow to sit a room temperature, it’s personal preference.

More Mexican dishes to serve with the best pico de gallo:

Instant Pot Chicken Tacos

Taco Soup

Chicken Carnitas

Instant pot Barbacao

Storage

Store leftover pico in an airtight container in the refrigerator for up to 2 days.

Health Benefits of Fresh Pico de Gallo

This healthy pico de gallo recipe isn’t just delicious—it’s packed with nutrients from fresh, whole ingredients.

Tomatoes are rich in antioxidants like lycopene, which may support heart health
Cilantro contains compounds that may help support detoxification
Lime juice provides vitamin C and supports immune health
Onions and garlic contain beneficial sulfur compounds that may support metabolism and overall wellness

Because this is a raw, uncooked salsa, you’re getting the maximum nutritional benefit from each ingredient.

Common Mistakes to Avoid

If you’ve ever made pico de gallo that didn’t turn out quite right, here are a few common mistakes to avoid:

Using unripe or flavorless tomatoes
Cutting ingredients too large or unevenly
Skipping the resting time
Adding too much lime juice (it should enhance, not overpower)
Over-salting too early

Keeping these simple tips in mind will help you create the best homemade pico de gallo every time.

Easy Pico de Gallo Recipe

Easy Pico de Gallo (Keto, Low Carb, Gluten Free)

Prep Time 9

Servings @ 1/3 cup

Calories 17kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

2 cups diced fresh tomatoes Roma or see notes above
1/2 cup diced red onion
1/4 cup fresh cilantro chopped
1 tbsp jalapeno pepper seeds removed, minced
1 fresh lime juiced
2 cloves garlic minced
1/2 tsp cumin
1/4 tsp salt
1/8 tsp pepper

Instructions

Place all the ingredients into a medium bowl and toss together. Taste and adjust salt and pepper if needed. Refrigerate for 2-3 hours before serving.

Notes

Net Carbs: 3g per 1/3 cup serving

This post was first published in August 2022.

Nutrition

The post Easy Gluten Free Low Carb Keto Pico De Gallo Recipe appeared first on Sugar-Free Mom.

Low Carb Alfredo Spaghetti Squash

Brenda Bennett — Thu, 23 Apr 2026 18:48:16 +0000

This easy, low carb keto Alfredo spaghetti squash is a creamy, comforting, low carb pasta dish that’s perfect for a cozy dinner, meal prep, or even serving the whole family. If you’re following a low-carb diet or keto diet, this recipe gives you all the satisfaction of a traditional chicken Alfredo spaghetti squash, without the heavy carbs.

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:

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

Alfredo Spaghetti Squash

Prep Time 1

Cook Time 15

Total Time 16

Servings @ 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

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

Low Carb Keto Thai Chicken Cabbage Rolls Recipe

Brenda Bennett — Mon, 20 Apr 2026 20:45:49 +0000

This delicious Keto Thai Chicken Cabbage Rolls recipe has a spicy and tangy dressing all wrapped up in a crispy cabbage, making it a quick and easy keto meal any night of the week!

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

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

Cook Time 15

Servings @ 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

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

Brenda Bennett — Wed, 08 Apr 2026 12:36:10 +0000

This Keto Low Carb Spicy Shrimp Tacos with slaw recipe is a quick low carb meal that can be made in under 30 minutes! It’s fast, tasty, and a big hit with the whole family, keto or not!

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

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

Cook Time 15

Servings

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

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

Liver Reset: 7 Ways to Detox & Support Liver Health

Brenda Bennett — Thu, 19 Mar 2026 10:00:00 +0000

Learn 7 ways to detox and support liver health with my Liver reset program.

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.

14 Day Liver Detox Protocol

If you’re ready to support your liver and feel better from the inside out, I created a guided Liver Detox Protocol 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

👉 Learn more about the Liver Detox Here

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

Easy Low Carb Nut Free Keto Irish Soda Bread Recipe

Brenda Bennett — Fri, 13 Mar 2026 16:00:15 +0000

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

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)

Sweetener granulated

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

Easy Low Carb Nut Free Keto Irish Soda Bread Recipe

Prep Time 15

Cook Time 40

Total Time 55

Servings 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

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

Easy Low Carb Keto Instant Pot Chicken Carnitas

Brenda Bennett — Sun, 08 Mar 2026 23:03:57 +0000

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

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:

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

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

Cook Time 1 15

Servings

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

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

Easy Low Carb Keto Sweet & Spicy Bacon Chicken Bites

Brenda Bennett — Fri, 06 Feb 2026 20:05:41 +0000

These easy keto Sweet & Spicy Bacon Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.

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

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

Cook Time 30

Total Time 50

Servings @ 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

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

Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free)

Brenda Bennett — Mon, 12 Jan 2026 14:38:16 +0000

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

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

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

Cook Time 15

Servings @ 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

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

Easy Low Carb Keto High Protein Everything Bagels

Brenda Bennett — Sun, 11 Jan 2026 15:08:26 +0000

This Easy Low Carb, Sugar Free Keto High Protein Everything Bagels are Gluten Free, Keto, made in under 30 minutes and perfect for anyone on a low carb diet, ketogenic diet or looking to increase your daily protein! These are also almond flour free made with simple ingredients!

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:

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.

Easy Low Carb Keto High Protein Everything Bagels

Course Breakfast

Prep Time 15

Cook Time 25

Total Time 40

Servings 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

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