Keto Popcorn Chicken

I made this on a weekend when my daughter asked for small bite size pieces of chicken like from drive-thru for popcorn chicken. I was happy to experiment!

I tested this recipe multiple times to get the texture just right. I wanted true bite-sized nuggets with a crispy coating — not flat patties, not soggy bottoms, and definitely not greasy fried chicken cooked in unhealthy oils.

After tweaking exact measurements, adjusting the egg mixture, and testing both the air fryer basket and a prepared baking sheet in the oven, I finally nailed it.

And the best part?

My daughter and my future son-in-law absolutely loved them. That’s always my final test.

Why This Is the Best Keto Chicken Nuggets Recipe

Unlike traditional breaded chicken or deep-fried chicken, this recipe:

• Uses no bread crumbs
• Keeps net carbs extremely low and fat moderate, not high like classic keto recipes
• Avoids unhealthy oils
• Uses crushed pork rinds (pork panko) for the crispy coating
• Works in both high heat oven baking and the air fryer

This is a true copycat recipe for crispy popcorn chicken, but without the extra carbs. All nutritional information is on the printable recipe card at the bottom of this page.

My Testing Experience (What Actually Worked)

When I first made these, I used a different canned chicken that my hubby had brought it and realized after the fact it contained modified food starch. Note to self, always check ingredients first.

I truly thought it was just chicken, lesson learned. Anyway, that added moisture and caused the chicken pieces to flatten. They were tasty but didn’t hold their shape.

Once I switched to organic canned chicken and increased the grated parmesan cheese, everything changed.

Here’s what made the difference:

• Pressing the chicken with a paper towel to remove excess moisture
• Increasing the dry ingredients (especially parmesan cheese)
• Using exact measurements for the egg mixture
• Keeping the pieces small (½ tablespoon size)
• Baking at high heat

The oven actually made them crispier than the air fryer.

Storage & Meal Prepping

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

To reheat:

• Oven at high heat for 5–7 minutes
• Air fryer 3–4 minutes

These make a perfect quick snack, easy side dish, or addition to keto meals.

They’re also fantastic for movie nights when you want something crispy without the extra carbs.

Each serving keeps net carbs extremely low while delivering solid protein and satisfying fat.

This is not just another great recipe -it’s one that fits a low carb lifestyle and supports balanced macros without using unhealthy oils or bread crumbs.

It proves you can enjoy crispy, breaded chicken on a midlife macro low carb diet or keto diet without sacrificing flavor.

Dipping Sauce Ideas

These are delicious with:

• Keto ketchup
• Honey mustard
• Favorite dipping sauce of choice, Ranch is mine!

My family especially loved them with honey mustard.

How Many Pieces This Recipe Makes

This recipe was tested using different scoop sizes to give you flexible options depending on how you want to serve them.

Using the full recipe, you can expect:

• About 16 large nuggets (using a 2 tablespoon scoop)
• About 24 medium nuggets (using a 1 tablespoon scoop)
• About 40–48 popcorn-sized pieces (using a ½ tablespoon scoop)

In my testing, I actually made part of the batch using a larger scoop and the rest smaller, and both worked great. The smaller popcorn-sized pieces crisp up the best and give you that classic bite-sized “popcorn chicken” feel.

What Size Should You Make?

Popcorn chicken (½ tbsp – recommended): Bite-sized, crispier, and perfect for dipping. This is my favorite way to make them.

Large nuggets (2 tbsp): More like traditional chicken nuggets or small patties. Great for a meal.

Medium nuggets (1 tbsp): A nice in-between size — still filling but easier to portion.

How This Recipe Compares to My Other Chicken Nugget Recipes

If you’ve been following me for a while, you know I’ve created quite a few low carb keto chicken nuggets recipes over the years and each one serves a slightly different purpose.

This new Keto Popcorn Chicken recipe is honestly the result of everything I’ve learned along the way.

Here’s how it compares to my other popular recipes so you can decide which one fits your goals best.

Carnivore / Paleo Keto Chicken Nuggets (Simplest Ingredients)

My Carnivore Keto Chicken Nuggets are the most minimal version.

• Just 4 main ingredients + spices 
• No fillers, no coatings
• Very simple and quick to make
• Great for meal prep or strict low-carb eating

Cottage Cheese Chicken Nuggets (Highest Protein)

My Cottage Cheese Chicken Nuggets are still one of my most popular recipes — and for good reason.

• Extremely high protein (about 32g per 4 nuggets) 
• Very moist and juicy texture
• Made with ground chicken and blended cottage cheese
• Air fryer gives that fast-food nugget feel

Oven Fried Cheesy Chicken Nuggets (Classic Keto Nugget)

My Oven Fried Cheesy Chicken Nuggets are one of my older recipes, but still a family favorite.

• More of a traditional nugget shape
• Uses Parmesan + flaxseed coating for crunch 
• Baked instead of fried
• Kid-approved and very flavorful

This Keto Popcorn Chicken Recipe

This new recipe is where everything finally came together.

What makes it different:

• Made with canned organic chicken breast (no fillers)
• Uses Parmesan inside the mixture for a firmer texture
• Designed specifically for small, bite-sized popcorn chicken
• Pork panko coating for that crispy exterior
• Works best in the oven for maximum crispiness (tested!)

Why This One Fits My Midlife Macro Method Best

This recipe hits the sweet spot:

• High protein
• Moderate fat
• Low carb
• Better portion control with smaller pieces

Easy Crispy Low Carb Keto Popcorn Chicken

Print

Easy Crispy Low Carb Keto Popcorn Chicken

If you’ve been craving crispy popcorn chicken but want to stay on your keto diet or low carb diet, this Keto Popcorn Chicken recipe is about to become your new favorite.

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Servings 4 @ 6 popcorn nuggets

Calories 250kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 10 ounces canned organic chicken breast (drained)
• 2 ounces cream cheese
• 1 large egg
• 2 tbsp liquid egg whites
• 3/4 cup Parmesan cheese grated
• 1/2 tsp salt
• 1/4 tsp white pepper
• 1/4 tsp garlic powder

Outer coating

• 1/3 cup pork panko
• 1/2 tsp smoked paprika

Instructions

• Drain the canned chicken thoroughly. Place in a clean kitchen towel or paper towels and press firmly to remove as much moisture as possible. This step is essential to prevent spreading.

  Lightly shred the chicken with a fork.
• In a large bowl, combine the chicken, cream cheese, egg, egg whites, Parmesan cheese, salt, white pepper, and garlic powder.

  Mix until fully combined. The mixture should be thick, tacky, and moldable, not wet. If needed, refrigerate for 10 minutes to firm up.
• In a shallow bowl, mix pork panko and smoked paprika.
• Using your preferred scoop size, portion the mixture and lightly roll into nuggets without flattening.

  Coat each piece in the pork panko mixture, pressing lightly so it adheres.

  Place on a parchment-lined baking sheet or air fryer tray with space between each piece.

Air Fryer Method

• Preheat air fryer to 380°F. Lightly spray basket.

  Place nuggets in a single layer without overcrowding. Spray tops lightly with oil.

  Cook for 6 minutes. Shake or flip.

  Cook an additional 5–6 minutes, until internal temperature reaches 165°F.

Oven Method (best crispy texture)

• Preheat oven to 425°F. Lightly spray nuggets with avocado or olive oil spray.

  Bake for 12 minutes. Flip each piece.

  Bake an additional 3–5 minutes, until internal temperature reaches 165°F and the exterior is lightly golden.

  Optional: Broil for 1–2 minutes for extra crispness.

Notes

See the instructional video on Pinterest.

Nutrition

Serving: 1serving @ 6 pieces | Calories: 250kcal | Carbohydrates: 2g | Protein: 26g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 3g | Cholesterol: 34mg | Sodium: 870mg | Potassium: 44mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 525IU | Vitamin C: 0.03mg | Calcium: 237mg | Iron: 0.4mg

The post Easy Crispy Low Carb Keto Popcorn Chicken Recipe appeared first on Sugar-Free Mom.

Keto Hot Dog Bun Recipe

Summer time is all about convenience and stress free cooking!

Grilling outside, pool parties, the beach and BBQ parties are all about easy foods to enjoy and my goal is making them all keto recipes!

And homemade keto burger buns and low carb hot dog buns are just one of the favorites at this time of year.

Nitrate Free Hot Dogs

I can’t tell you I’m a hot dog lover, but I can say every once in a while I’m in the mood for a hot dog.

I prefer to buy hot dogs that are as clean as possible preferably without any nitrates or any added sugar. The brand I often buy is Applegate. 

My post today isn’t about what kind of hot dog rocks your world, but it’s more about what you’re putting that hot dog on.

Carbs in Traditional Hot Dog Buns

According to the app Cronometer, one regular 6 inch white flour hot dog bun has 21.6 grams of total carbs!!

That’s too many for anyone following a keto diet as many eat that amount for the entire day! Definitely not something to eat if you’re watching your carb intake and blood sugar. 

Our keto hot dog bun recipe has just 1 total grams of carbs per bun. All the nutrition information is at the bottom of this page on the printable recipe card. 

Cloud Bread Loaf Recipe

I transformed my Cloud Bread Loaf recipe into hamburger buns and they were a great success. So I thought, why not show you how easy it is to make my loaf into heavenly low carb hot dog rolls.

Use any cardboard that’s oven safe. I had these in my cupboard so that’s what I used.

I cut them up and used them for slits in the center of each hot dog and divided the batter in half for 5 sections on each side of the pan.

Disposable Paper Bread Loaf

You can see from the photos once it comes out of the oven it does deflate some, but no worries they are still delicious!

Simply slice around the cardboard and those are your center slits for each bun.

Slice into 10 rolls and you’re almost done. The magic happens when you brown these in a skillet!

Grease skillet with avocado oil or use some olive oil or coconut oil cooking spray and cook until golden brown each side.

Simple Recipe for Keto Hot Dog Buns

I mean it’s still low carb Cloud bread but hey, it’s pretty good bread-like texture when you feel like a hot dog in a bun! You can also use this same recipe to make into a keto hamburger bun recipe. 

It’s a great way to enjoy a low carb hot dog on a bun whenever you want for your next cookout! I kept mine refrigerated and reheated them the next few days we wanted them.

Even the kids loved them!

What do you think? They pass for a pretty good looking low carb hot dog bun don’t you think?

More Keto Cloud Bread recipes:

Cloud Bread Grilled Cheese

Cloud Bread French Toast

Cloud Bread Loaf

Cheesy Garlic Cloud Bread Texas Toast

Cottage Cheese Cloud Bread

​Cottage Cheese Hawaiian Sweet Rolls

Low Carb Cloud Bread Hot Dog Buns

Print

Cloud Bread Hot Dog Rolls

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 10 buns

Calories 101kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated
• 1/2 tsp cream of tartar or white vinegar
• 6 ounces sour cream
• 1/2 tsp baking soda (you can replace with baking powder but the baking soda and sour cream create a nice rise and fluffiness to the buns)
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/2 cup whey protein powder

Instructions

• Preheat oven at 300 degrees F.
• Place your egg whites in a stand mixer or large bowl using an electric hand mixer, with the cream of tartar and whip until stiff peaks. Set aside.
• Place the leftover yolks in a bowl with the remaining ingredients and stir well to combine.
• Fold in a small amount of whipped egg whites into the yolk mixture a little at a time until it's all incorporated.
• Pour this into a greased 9 by 13 baking pan.
• Cut the cardboard into 10 pieces about 3 inches in length for the center slits to resemble a slice in a hot dog roll.
• Place Just halfway into batter not all the way to bottom. 5 on one side of the dish and 5 on the other half of the dish and divide batter in half using two baking cardboard liners.
• Bake 30 minutes or until a toothpick or skewer stick in the center comes out clean.
• Allow to cool completely before removing cardboard sections. Use a sharp knife and work around cardboard to loosed and lift them out.
• Slice into 10 hot dog rolls about an inch on either side of the center slice you made with the cardboard.
• Place them on a baking sheet and heat a skillet with butter or cooking spray to brown each side of hot dog roll.
• If not eating right away, place in an air tight container, use parchment paper to layer rolls on top of one another, keep refrigerated.

  When ready to serve from the refrigerator simply reheat in a toaster oven for just a minute to warm or in a dry hot skillet.
• Enjoy with my sugar free ketchup! 

Notes

Since there is no dietary fiber in this recipe, the 1 total gram of carbs cannot be subtracted from any fiber. So it’s the same, 1 g net carbs. 

This recipe was first published in July 2016.

Nutrition

Serving: 1bun | Calories: 101kcal | Carbohydrates: 1g | Protein: 9g | Fat: 5.4g | Saturated Fat: 2.4g | Cholesterol: 117mg | Sodium: 133mg | Sugar: 0.6g

The post Fluffy Gluten Free Low Carb Keto Hot Dog Buns Recipe appeared first on Sugar-Free Mom.

Keto Cocktail Sauce

When it comes to holiday parties, hands down, Shrimp Cocktail is a much loved favorite! Even my kids love it and it’s one of the easiest appetizers you can have for a party.

If you’re a pro at reading nutrition labels, I’m sure you’ve seen by now, pretty much any condiment you want to buy on shelves at local grocery stores, contain some form of sugar like high fructose corn syrup or an artificial sweetener in small amounts to make it sugar free. 

Often you need to look at specialty health store or online to find products that are truly sugar free.

I’ve done my share of label reading and often many of the sugar free products you can purchase are super expensive but also many use unhealthy inflammatory oils like canola oil.

The only brand I like to use when time is limited is the Primal Kitchen brand for a great condiment that uses avocado oil.

Yes the convenience is wonderful when time is limited, but this easy recipe today will win you over at how quick sugar free cocktail sauce can be and delicious it is.

Carbs in Traditional Cocktail Sauce

According to the app Cronometer, 1 ounce of Heinz cocktail sauce has just 4.3 carbs so that’s really not too bad but for me it’s more about the ingredients used.

 According to the ingredients list for Heinz Cocktail Sauce, the main components include: tomato concentrate (tomato paste, water), distilled vinegar, high fructose corn syrup, horseradish, corn syrup, salt, soybean oil, dehydrated onions, natural flavor (contains mustard), spices, onion powder, and garlic powder. 

Carbs in our Keto Cocktail Sauce

Our delicious cocktail sauce has 3 grams net carbs for 2 tablespoons. All the rest of the nutrition information is in the printable recipe card located at the bottom of this page. 

Most of the carbs are coming from the organic tomato puree within the salsa and sugar free ketchup.

So while our low carb cocktail sauce doesn’t have much less total carbs then a store bought cocktail sauce, at least it doesn’t contain artificial ingredients and sugar that keep products shelf stable in the market. 

Simple Ingredient List

This is a super short list of just 5 ingredients needed for this keto cocktail sauce.

​Mild or Spicy Salsa– I have my own homemade recipe you could make or you can purchase it.

Sugar Free Ketchup– Here’s my homemade sugar free ketchup recipe that also takes just minutes in your blender or you can purchase this one from Primal Kitchen. 

Horseradish sauce- I did not make my own, but you can certainly use fresh horseradish if you can find it at your local grocery store or buy this one. 

Lemon juice, or lime juice or even apple cider vinegar could be used if you have neither lemon or lime juice. You just need a little acid to give this some tang.

Hot sauce for a little spice! I used Tabasco brand.

Pinch of sea salt or to taste

​Some keto recipes for cocktail sauce contain Worcestershire sauce but I’ve not added that to my recipe. I don’t think it’s needed for taste or color. 

Making your own cocktail sauce really takes no time at all and you can be sure it has the best taste!

​You could even use this cocktail sauce as a perfect dipping sauce for my homemade chicken nuggets recipe or chicken tenders. It’s definitely not just for shrimp in my opinion!

Homemade or Store Bought Keto Sauces

If you don’t have time to make my sugar free ketchup or homemade salsa then use the links in the recipe to find them online, but those are also quick recipes that take little of your time in the kitchen.

Every Christmas Eve my Italian mom makes us the Feast of 7 Fishes dinner and I am in charge of bringing my Grandmother’s Butterballs and Shrimp Cocktail.

The best part about making this keto tangy cocktail sauce at home is how much you can control the spice in the final recipe.

Always start with a little hot sauce and increase as you like. You can always add more prepared horseradish too, but you can’t take it away if it’s too spicy!

While this sugar-free recipe does not include any sugar added, there are natural sugars in organic tomato paste within the salsa and ketchup which is why you see 1 gram in the nutrition info.

When you are following a keto diet or low carb diet it’s important to read labels when purchasing store bought salsa as many do in fact include sugar.

More Keto Appetizer Recipes

Pigs in a Blanket

BBQ wings

Salt & Pepper Wings

Spicy Stuffed Mushrooms

Homemade Cocktail Sauce Recipe

Print

Quick Blender Low Carb Sugar-Free Cocktail Sauce

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 16

Calories 20kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 8 ounces mild or medium salsa here’s my homemade recipe
• 8 ounces homemade sugar-free ketchup or store bought
• 2 tbsp horseradish sauce or 1 teaspoon fresh horseradish
• 2 tsp lemon juice or lime juice concentrate
• 1/4 tsp hot sauce or to taste I used Tabasco
• Optional: pinch sea salt

Instructions

• Add everything to your high powered blender and pulse 3-4 times or until desired consistency. You could also add all ingredients to a small bowl and use an immersion blender to process. 
• Taste and adjust spice and salt if needed.
• Keep refrigerated in an airtight container until ready to serve.

Video

Notes

 3 g net carb per serving. The entire recipe has 16 ounces or 32 tablespoons. One serving is 2 tablespoons. 

This recipe was first published in Dec. 2016.

Nutrition

Serving: 1g | Calories: 20kcal | Carbohydrates: 3.2g | Protein: 0.3g | Fat: 0.7g | Cholesterol: 1mg | Sodium: 149mg | Fiber: 0.2g | Sugar: 1g

The post Easy Low Carb Sugar-Free Keto Shrimp Cocktail Sauce appeared first on Sugar-Free Mom.

Easy Pulled Barbecue Chicken Recipe

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

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

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

Sugar Free BBQ Pulled Chicken

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

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

Keto BBQ Pulled Chicken & Side Dishes

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

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

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

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

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

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

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

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

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

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

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

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

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

Swapping Sugar Free Low Carb Sweeteners

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

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

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

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

Why do you add cocoa powder?

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

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

More Keto BBQ Recipes

BBQ Chicken Wings

BBQ Baby Back Ribs

Low Carb Hamburger Bun Recipes

Cottage Cheese Cloud Bread Rolls

Single Serve Hamburger Roll

Keto Hamburger Buns

Crock Pot Sugar Free BBQ Pulled Chicken

Print

Crock Pot Sugar Free BBQ Pulled Chicken

Prep Time 15 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 15 minutes minutes

Servings 8

Calories 219kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

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

BBQ Sauce Ingredients

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

Instructions

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

For the BBQ Sauce

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

Slow Cooker Method

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

Instant Pot Instructions

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

Video

Notes

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

Midlife Macro Method™ Approved! 

Nutrition

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

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

Cabbage Rolls

These stuffed cabbage rolls aren’t your typical tomato sauce, beef and rice mixture. This keto reuben casserole takes on the flavors of corned beef and cabbage with a slight twist, more like a classic Reuben sandwich, but without the Rye bread.

When it’s almost St. Patrick’s Day, Corned Beef and Cabbage is a winning meal in my house because it’s the one and only time I can willingly get my kids to eat some cabbage.

Although they clearly aren’t too keen on cabbage, they will eat it when it accompanies corned beef and this tastes like Reuben sandwiches just without bread. 

Carbs in Traditional Cabbage Rolls

According to the Cronometer app, a stuffed cabbage roll with beef, rice and tomato sauce has 21 grams of carbs and 240 calories.

That amount of carbs is too high for one roll if you’re following a keto lifestyle . Most people eat around 20-30 total carbs for the day, not a meal in order to stay in ketosis and burn stored body fat. 

​The best part about our keto cabbage recipe is that it won’t kick you out of ketosis and is low enough in carbs, you can enjoy more than one roll! 

​Carbs in Keto Reuben Cabbage Rolls

​Our low-carb recipe is a delicious way to enjoy the flavors of a reuben in an easy cabbage roll. It’s the perfect choice when you might be craving your favorite reuben sandwich on your keto diet!

One stuffed roll has 9 grams of protein and 4 total carbs and 181 calories. It’s also a perfect way to use any leftover corned beef from St. Patrick’s day. 

Low-Carb Reuben Cabbage Rolls

Most reuben roll recipes use some sort of dough to make them, but obviously using cabbage instead of dough makes them easily keto friendly. The corned beef and cabbage actually gets cooked separately in this recipe.

The corned beef gets shredded and all the remaining ingredients are added to a bowl then stuffed into the all ready cooked cabbage leaves.

A creamy homemade keto Thousand Island dressing inside and on top and it’s an excellent meal with plenty of left overs!

Feel free to remove the center stem of the cabbage leaf and make your rolls a little smaller. They do tend to have a tough stem, but if the cabbage is cooked long enough in boiling water it should be soft enough to roll up with this luscious filling inside.

How to Make Keto Reuben Cabbage Rolls

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

Ingredients

cabbage head (you will use at least half of the cabbage)

corned beef (if you don’t want to cook this, swap with pastrami)

sauerkraut 

Swiss cheese

Thousand Island Dressing

sour cream 

sugar-free ketchup

dill pickle relish 

white wine vinegar

sea salt & black pepper

Instructions

Remove each stem in the center of the leaf of cabbage head.

Bring a large pot of water to a boil and add salt. Place the head of cabbage in the boiling, salted water and boil for about 10 minutes or until leaves are soft . Drain and dry leaves on a paper towel and set aside.

Cook your corned beef according to it’s package. May take between 2-3 hours.

Drain and shred corned beef.

Preheat oven to 350 degrees.

In a large bowl, combine the corned beef, sauerkraut and Swiss cheese. Mix well. Set aside.

Stir dressing ingredients together, add salt and pepper to taste.

Pour half of the thousand island dressing into the filling ingredients and mix to combine. Reserve the rest.

Spread some dressing into the bottom of a 9 by 13 baking dish.

Lay one cabbage outer leaf on work surface, fill a small amount in the center of the cabbage leaf. Roll up one side, then ends, then other side, and place seam side down into casserole dish. Make 16 rolls.

Cover rolls with reserved dressing.

Cover pan and bake 30 minutes.

Stuffed Cabbage

Since typical stuffed cabbage rolls usually have tomato or marinara sauce on the bottom and covered over them, I knew a creamy dressing was a must here.

The creamy keto dressing takes this recipe over the top and the family will be asking for it again and again, not just around St. Patrick’s Day!

Looking for more awesome keto recipes using corned beef? Check out this scrumptious looking simple Reuben Salad, or this delicious looking Reuben Soup, or maybe a little something like this Reuben Dip would be perfect for a party!

I made my own homemade Thousand Island dressing for this recipe but of course you can use a store bought, just be sure to check the label for added sugar. Hope you enjoy this little twist on corned beef and cabbage!

Low Carb Keto Reuben Cabbage Rolls

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Low Carb Keto Reuben Cabbage Rolls

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 16 rolls

Calories 181kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

• 16 leaves cabbage
• 1 pound corned beef
• 1 cup sauerkraut or 143 grams
• 8 ounces Swiss cheese or 240 grams

Thousand Island Dressing

• 2 cups sour cream or 471 grams
• 1/2 cup sugar free ketchup
• 1/3 cup dill pickle relish or 87 grams
• 1 tbsp white wine vinegar
• salt & pepper to taste

Instructions

• Remove the center stem of the cabbage.
• Bring a large pot of water to a boil and add salt. Place the head of cabbage in the boiling, salted water and boil for about 10 minutes or until leaves are soft . Drain and dry leaves well and set aside.
• Cook your corned beef according to it’s package. May take between 2-3 hours.
• Drain and shred corned beef.
• Preheat oven to 350 degrees.
• In a large bowl, combine the corned beef, sauerkraut and Swiss cheese. Mix well. Set aside.
• Stir dressing ingredients together, add salt and pepper to taste.
• Pour half the dressing into the filling ingredients and mix to combine. Reserve the rest.
• Spread some dressing into the bottom of a 9 by 13 pan.
• Lay one cabbage leaf on work surface, fill a small amount in the center of the cabbage leaf. Roll up one side, then ends, then other side, and place seam side down into pan. Make 16 rolls.
• Cover rolls with reserved dressing.
• Cover pan and bake 30 minutes.
• Enjoy!

Video

Notes

This recipe was first published in March 2017 and updated with video in March 2020.

Nutrition

Serving: 1roll | Calories: 181kcal | Carbohydrates: 4g | Protein: 9g | Fat: 14g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 45mg | Sodium: 547mg | Potassium: 151mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 308IU | Vitamin C: 10mg | Calcium: 161mg | Iron: 1mg

The post Easy Best Low Carb Keto Reuben Cabbage Rolls Recipe appeared first on Sugar-Free Mom.

Best Camping Food Tips

Learn all our best tips on how to prep and pack your low carb keto camping recipes for your next adventure outdoors!

A great way to help keep your cooler cool, is to pack frozen berries. Pack frozen berries in a ziplock bag. They will simply defrost while being in the cooler, then you can enjoy an easy snack of refreshing berries with a keto trail mix or our granola recipe below. Also a great choice to add to your pancakes.

Avocados are a favorite keto snack with a healthy high fat content which will keep you satiated, is easily portable or add avocado slices to many of the below low carb recipes.

Place whole tomatoes inside a crush proof container. Make a fresh loaf of keto bread or have one previously made and take out of the freezer. Purchase deli meats and make a nice sandwich with fresh sliced tomatoes.

Pack hard cheeses, cheese sticks, no sugar added jerky, pepperoni and nuts for a quick and healthy protein filled quick snack. And enjoy leftover pepperoni on the portobello pizza recipe below.

Store bought jerky options we like are the brand Chomps, Paleo Valley, Vermont and Archer.

Nut butters like almond butter and peanut butter are also a great option, especially when they come in single serving packets. 

Mustard is a great keto condiment and tastes amazing on sandwiches, burgers and hot dogs.  

If you like to have fish on the grill or in a tin foil pouch on the fire, vacuum seal each portion individually so the smell and juices do not leak onto other food in the cooler.

Many vegetables can be cooked on the grill in a foil pan or in a tin foil pouch on the fire. Add butter or olive oil and your favorite seasonings, such as salt and pepper, garlic and onion powder.

Some vegetables that do not require refrigeration include broccoli, cauliflower, asparagus, peppers and mushrooms.

Packing a can opener to make a quick tuna or chicken salad for lunch can be enjoyed alone or as a sandwich with keto bread. You may find it easier to bring along a pouch of tuna, no can opener required.

Pork rinds make for a crunchy chip alternative with zero carbs and packed with protein.

All keto backpackers anyone camping, hiking or doing outdoor activities, need to stay hydrated or your energy level will fade fast and the last thing you want is to pass out from dehydration.

Bring plenty of water, sparkling water, carry packets of electrolytes or sea salt or make our homemade electrolyte beverage. 

Low Carb Breakfast Ideas

INSTANT POT EASY PEEL HARD BOILED EGGS

The way to cooking perfect easy peel hard boiled eggs, where the shells come off easily without destroying the white while peeling is The Instant Pot Easy Peal Hard Boiled Eggs method.

Make a batch of hard boiled eggs before your camping trip, peel them and store them in ziplock bags for easy keto meals.

4 INGREDIENT KETO LOW CARB VANILLA RICOTTA PANCAKES

Just 4 Ingredients needed to make these Flourless Keto Low Carb Vanilla Ricotta Pancakes! Just 1 total carb per serving! Who doesn’t love pancakes on a camping trip.

Simply blend all the ingredients together at home, pack in sealed container, store in the fridge or cooler, when ready to make, shake and pour on hot skillet when camping.

EASY SUGAR FREE BREAKFAST SAUSAGE

This easy recipe for breakfast sausage makes for a wonderful protein filled breakfast to serve to your family! It’s made without sugar, or fillers, and much tastier than any store bought breakfast sausage!

My recipe for sugar free keto breakfast sausage will leave you feeling very satisfied and shocked at how easy it easy to prepare at home. Make a batch and store in an airtight container and heat up on a skillet while camping. 

LOW CARB BLUEBERRY MUFFINS

These Scrumptious Low Carb Blueberry Muffins are Dairy Free, Gluten Free, Grain Free, Keto and perfect to make ahead for breakfast on the go!

Make a dozen or two, freeze up to 2 months. Pack in an airtight container and enjoy once defrosted. Enjoy toasted on the grill or cut in half, add butter then wrap in foil and heat over hot coals.

SUGAR-FREE CHOCOLATE CHIP MUFFINS 

Another delicious muffin to enjoy for breakfast while camping. These are the most scrumptious, Keto, Sugar-Free Low Carb Chocolate Chip Muffins made with sour cream! Perfect Texture to traditional muffins, plus Gluten Free and Nut Free!

Change out the chocolate chips to blueberries or raspberries even. Make a dozen or two, freeze up to 2 months. Pack in an airtight container and enjoy once defrosted. Enjoy toasted on the grill or cut in half, add butter then wrap in foil and heat over hot coals.

SUGAR FREE KETO BLUEBERRY SCONES (NUT FREE, GLUTEN FREE)

Easy Sugar-Free, Keto, Nut Free, Low Carb Blueberry Scones! In less than 30 minutes you can make a batch of these keto scones at home. They are the perfect texture. Then store in an airtight container and bring on your camping trip. Eat as is or heat up on the grill with a little butter for a delicious protein packed breakfast or snack.

Low Carb Keto Nut Free English Muffins

These Low Carb English Muffins are Grain Free, Gluten Free, Nut Free, Keto and can be Paleo. Making Healthy Homemade English Muffins at home has never been easier! These can be baked at home, cooled and frozen individually.

Pack for your camping trip and heat up on the grill. Then add your favorite topping of butter, nutella or jam.

Low Carb Lunch Ideas

LOW CARB BUFFALO RANCH CHICKEN SALAD LETTUCE WRAPS

CHICKEN SALAD CUCUMBER BITES

Do you LOVE super easy and made with little effort and seriously low in calories. Make this chicken salad before you leave on your camping trip and store in a tupperware container.

Once ready for lunch, slice your cucumber and fill with chicken salad and enjoy a delicious lunchtime treat.

KETO ANTIPASTO SKEWERS

Choosing antipasto items for serving as a keto kabob is fun and simple to do. I chose items that you can enjoy on the carnivore diet.

If you want a few more options and you’re not worried about keeping it carnivore, simply add some olives and vegetables.  Make ahead and store in an airtight container. Makes for a quick and easy lunch after setting up camp.

SUGAR-FREE HOMEMADE NUTELLA

This Homemade Nutella is actually healthy, sugar-free, dairy free, low carb and made with only 5 ingredients!

Make a batch of nutella along with a loaf of keto bread for delicious treat for long trips. 

SUGAR-FREE STRAWBERRY REFRIGERATOR JAM

Strawberry jam, free of added sugars and pectin free as well and with no canning involved is a recipe all jam lovers will enjoy! You can also use other berries as well, blackberries, blueberries, raspberries would be wonderful!

Make a loaf of low carb keto bread and a batch of this delicious jam before you leave for camping and your family can enjoy nut butter and jam sandwiches.

LOW CARB KETO RASPBERRY CHIA JAM

This easy, 6 ingredient low carb, keto raspberry chia jam takes very little time to prepare and is perfect on low carb, keto toast or keto bagels.

Make a loaf of keto bread or a batch of keto bagels before you leave for camping and enjoy for breakfast or as a sandwich for lunch with your favorite nut butter.

Low Carb Dinners

EASY MARINATED KETO BEEF STEAK KABOBS

These low carb keto beef kabobs are super easy to make on the grill or in the oven and the simple marinade ingredients is my favorite go-to keto recipe.

This is a great option for those on a low carb diet or keto diet.  Two grilled steak kabobs are just 8 net carb! 

QUICK KETO TERIYAKI CHICKEN

This quick keto Teriyaki chicken recipe can be made in 15 minutes! Mix the sauce ingredients at home and store in a non spill container.

Preheat your cast iron skillet on the grill. Heat the oil on high heat, then add the chicken seasoned with salt and pepper. Cook until no longer pink. Shake the premade sauce and pour over the chicken. Bring to a boil a cook for a few more minutes until the sauce thickens. 

Serve in a lettuce wrap or low carb wraps of choice. 

KETO GARLIC BUTTER STEAK BITES

After setting up your campsite, you will be ready for this easy recipe for keto garlic butter steak bites, that are juicy, tender and ready in just 10 minutes! Mix the garlic butter at home and store in a spill proof container. Season the steak bites at home and store in an airtight container or zip lock bag.

When ready heat up the cast iron skillet on the grill with garlic butter and toss in the steak bites and in minutes you will have an amazingly delicious dinner.

KETO INSTANT POT CHICKEN CARNITAS (OVEN DIRECTIONS INCLUDED)

These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. An oven method has also been provided. What is great about this recipe is that you can make a double portion two months in advance. Enjoy for dinner and then freeze the remainder in an airtight container.

When packing for your camping trip place in your cooler. Once defrosted heat up in a cast iron skillet on the grill or in tin foil packs over hot coals and enjoy in keto tortillas.

KETO SPICY BEEF LETTUCE WRAPS

These easy keto spicy beef lettuce wraps are perfect for a fast dinner on your camping trip!

Make a double portion the week before your camping trip or even a month prior and freeze. Then heat up in a cast iron skillet on the grill and serve in a lettuce wrap or keto tortillas!

LOW CARB PORTOBELLO PIZZAS

Low Carb Portbello Pizzas are easy for a quick dinner, perfectly portioned and totally personalized! It’s hearty, satiating and delicious! Great on the open flame!

LOW CARB LEMON GARLIC CHICKEN KEBABS

This easy keto chicken kebab recipe can be grilled or made in the oven and is served with a luscious tzatziki sauce and low carb feta tomato salad for a perfect family friendly easy low-carb meal! 

LOW CARB CHICKEN CHILI KETO STUFFED PEPPERS

This keto stuffed peppers recipe is an easy low-carb recipe the whole family will love! Enjoy on your keto diet or low carb diet with just 5 net carbs per serving!

Make a batch or two of these delicious peppers and enjoy for a family meal. Then freeze the leftovers for up to 3 months for your camping trip. Throw in your cooler and once defrosted, wrap in foil, heat over hot coals and enjoy!

KETO WHITE CHICKEN CHILI

This delicious Keto White Chicken Chili can be made in the Instant Pot in 20 minutes or slow cooker, if your prefer. Perfect for a busy weeknight!

Make a double batch. Enjoy for dinner then freeze the rest in an airtight container. Pack in your cooler and once defrosted, place in your cast iron skillet/pot and reheat on the grill or over the fire.

EASY KETO TACO SOUP

Another easy and delicious soup to enjoy while camping. Enjoy this Keto Taco Soup that is fuss-free and ridiculously easy to make and packed to the brim with incredible flavor.

Make a double batch. Enjoy for dinner then freeze the rest in an airtight container. Pack in your cooler and once defrosted, place in your cast iron skillet/pot and reheat on the grill or over the fire.

GRILLED CAPRESE STYLE PORTOBELLOS

Here’s an easy summer recipe that takes only a few minutes to prepare. Portobello mushroom caps are the perfect mushroom for the job.

Topped with fresh tomato and deliciously creamy mozzarella cheese and these will melt in your mouth! Quick and delicious meal on and off the grill in under 10 minutes.

BEEF ZUCCHINI BURGERS WITH FETA SAUCE

Beef Zucchini Burgers with Feta Cheese Sauce is a fabulous and healthy way to use up some abundance of zucchini you might have on hand!

Heat of the grill for a delicious dinner at your camp site.

LOW CARB POBLANO PORK BURGERS WITH JALAPENO AILOLI

These Low Carb Poblano Pork Burgers with Jalapeno Ailoli are a great addition for any cook out or camp out. Fire up the grill and enjoy delicious burgers with your family.

GRILLED CHICKEN WITH FRESH HERB MARINADE

Grilling chicken is a wonderful easy camping dinner, but adding fresh herbs as a marinade transforms it from ordinary to extraordinary! When packing your cooker, marinade the chicken in a zip lock bag while driving.

Once your camp site is set up, heat the grill and you are sure to have a flavorful and delicious grilled chicken for dinner.

BAKED SALMON IN FOIL POUCH

Baking Salmon in a sealed tight aluminum foil pouch makes for the moistest fish you’ve ever had! Enveloping the fish in a piece of foil that is lined in parchment then wrapping it tight like a present seals in all the flavors. A great dinner on the grill when camping.

GRILLED PESTO SHRIMP SKEWERS

Grilled Pesto Shrimp Skewers are the easiest and tastiest of shrimp recipes perfect for BBQ! When you have homemade pesto, finding ways to use it up is easy! Here’s a quick way to make tasty shrimp on the grill!

Marinade the shrimp in a zip lock bag in the cooler while driving. During set up of your camp site, soak the skewers in water for 30 minutes then place four to five shrimp on a skewer and grill for a quick and easy protein packed delicious dinner!

GRILLED TURKEY MEATBALL KABOBS WITH BALSAMIC GLAZE

Grilling is the essence of summertime, don’t you think? It’s so easy and t’s just nice to be outside cooking! This recipe is so simple and really adaptable as far as the veggies you pick. It only takes about 10 minutes to prepare and about 10 minutes to cook the kabobs on each side.

You can prep the skewers at home so they are ready to throw on the grill once the camp site is set up.

Low Carb Sides

KETO GRILLED CHEESY PROSCIUTTO WRAPPED ASPARAGUS

This Easy Keto Grilled Asparagus recipe wrapped in Provolone Cheese and Prosciutto makes it the Best Grilled Asparagus you’ve ever had! It’s gluten free, low carb and keto approved!

On your next camping trip, this makes for a great side dish made on the grill with grilled chicken, steak or pork. 

SUMMER CONFETTI SALAD-LOW CARB AND GLUTEN FREE

This fresh and bright Summer Confetti Salad is the perfect low carb side dish! Easily customized to include more of your favorite veggies – or leave out the ones your family isn’t a fan of!

Make at home and store in an airtight container or a zip lock bag and transport in your cooler. Serve cold as a delicious side dish to your burger or grilled meat.

EASY KETO LOW CARB MEDITERRANEAN CAULIFLOWER SALAD

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

Make a double batch of this amazing recipe and freeze a portion to take on your camping trip. 

KETO BROCCOLI SALAD

This low-carb broccoli salad is perfect for those on a keto diet or low carb diet with just 6 net carbs per serving.

Made with fresh broccoli and a few simple ingredients makes this fantastic because of the easy meal prep to make it ahead and bring on your next camping trip.

LOW CARB KETO CUCUMBER DILL SALAD

This Low Carb Sweet Keto Cucumber Salad recipe is a refreshing keto side dish with any main dish!

Just 2 grams of net carbs or 4 total grams of carbs per serving which is perfect for a ketogenic diet or low-carb diet especially when made ahead and enjoyed at the campground.

LOW CARB KETO CHEESY SWEET PEPPER POPPERS

These Cheesy Low Carb Keto Sweet Pepper Poppers are a perfect finger food dish for your next camping trip with just 7 ingredients and 1 net carb per pepper!

At home stuff peppers and store in an airtight container. When ready to cook, wrap in tin foil and heat on the grill, over the campfire or on hot coals.

LOW CARB KETO ZUCCHINI NOODLES CAPRESE SALAD

This gorgeous Caprese Fresh Zucchini Noodle Pasta Salad is keto, gluten free, low carb and simple with just 4 ingredients and a delicious dressing! Just 3g net carbs per serving!

Make at home and store in an airtight container or a zip lock bag and transport in your cooler. Serve cold as a delicious side dish to your burger or grilled meat.

Low Carb Keto Breads

KETO LOW CARB CLOUD BREAD LOAF

This Keto Low Carb Cloud Bread Loaf has been given an update and is now new and improved! No more eggy or spongey texture! Truly like a white bread but with zero net carbs! Make a loaf or two and store in the freezer for up to 2 months.

Take out of the freezer and store in an airtight container and have for quick lunches on your camping trip all week long.

PALEO KETO HAMBURGER BUNS

Easy Fluffy Keto Hamburger Buns are the only buns you will ever need on your ketogenic or low carb diet! You can make a batch or two a couple months ahead of time and freeze for up to 3 months.

Right before your camping trip take hamburger buns out of the freezer and store in an airtight container for up to 4 days and enjoy delicious hamburgers over the fire or on the grill. Don’t forget the keto ketchup.

LOW CARB CLOUD BREAD HOT DOG ROLLS

Hot dogs are just one of the favorites at this time of year. Enjoy a low carb hot dog on a bun whenever you want!

Make a batch of hot dog rolls a day or two before camping. Keep in an airtight container with parchment between each roll in the cooler and reheat over the fire or on the grill.

LOW CARB KETO ALMOND FLOUR TORTILLAS (PALEO, GLUTEN FREE)

These beautiful keto tortillas are perfectly pliable to use as a wrap! They taste amazing and will satisfy your bread craving!

These keto almond flour tortillas are easy to make, delicious to eat and need just a few simple ingredients and each serving has just 2 net carbs! You can also make these nut free by swapping the almond flour with sunflower seed flour.

Make a batch or two prior to your camping trip. Place parchment paper between each tortilla and freeze. Once defrosted on your camping trip enjoy a sandwich wrap for lunch.

SINGLE SERVING LOW CARB DINNER ROLLS (DAIRY FREE, GLUTEN FREE)

These incredibly delicious microwave low carb rolls are made quickly into two single serving rolls for when you are missing bread, but don’t have a lot of time. Just 3g net carbs per roll. Oven directions also provided.

Make several servings of these delicious rolls the day prior to your camping trip. Store in an airtight container and enjoy as a delicious sandwich or burger once you set up camp.

Sugar Free Keto Condiments

BEST HOMEMADE SUGAR FREE KETO KETCHUP RECIPE

This Easy Blender Ketchup is Made with No Added Sugars! It’s quick and easy, gluten free and low carb and great for burgers and hot dogs while camping.

EASY SUGAR FREE KETO BBQ SAUCE

We all like convenience and this easy, quick, sugar-free, keto BBQ sauce made at home is perfect for busy people and doesn’t contain questionable ingredients that many store bought brands include!

Enjoy on a rack of ribs cooked over the camp fire or on the grill.

DAIRY FREE KETO RANCH DRESSING

This Dairy Free Keto Ranch Dressing is perfect for any salad or use as an appetizer with fresh veggies! Made quickly with just 4 main ingredients plus seasonings.

Just because you are camping doesn’t mean you can’t enjoy a refreshing salad for lunch or as a side for dinner. Lettuce in a bag with pre-chopped veggies and pre-cooked protein tossed with this delicious dressing makes for a quick and satisfying meal. 

Keto Snacks

KETO LOW-CARB SUGAR-FREE GRANOLA

Here’s a crunchy snack that’s made easily in your crock pot or oven and perfect for an on-the-go treat when camping!

It can be made days prior and stored in an airtight container for up to two weeks. Slow cooking makes my life so much better. Dump in the ingredients and be on your way to do other things!

SUGAR-FREE LOW CARB GRANOLA BARS (GRAIN FREE)

These Sugar-Free Low Carb Grain Free Granola Bars are the BEST Homemade bars you will have! They’re crunchy, chewy, salty and sweet and shelf stable!

Another great snack you can make days or weeks before your camping trip, wrap individually and store in an airtight container. Shelf stable for 3-4 weeks. 

SUGAR FREE LOW CARB KETO CHOCOLATE PROTEIN BARS (NUT FREE)

These delicious Homemade Keto Protein Bars are a no bake recipe that’s low carb, sugar free, gluten free and nut free as well!

Just 5 minutes of prep time to make a perfectly healthy no-bake energy bar for a grab-n-go snack while camping! Just 5 total grams of carbs or 3 net grams of carbs per serving and 6 grams of protein per bar!

SUGAR FREE CHOCOLATE CHIP GRANOLA BARS

These easy keto granola bars are perfect for a snack or breakfast or anytime! Make weeks or even months ahead of time.

Store in the freezer prior to your camping trip, then take out and store in an airtight container for up to 5 days.

NO BAKE MAPLE VANILLA PROTEIN BARS

These keto no bake protein bars are packed full with protein and are low carb, egg free & gluten free! Make a batch before heading out for your camping trip and enjoy all week long.

KETO CHOCOLATE ALMOND CRUNCH FAT BOMB BARK

Chocolate Almond Crunch Fat Bomb Bark made keto, low carb, gluten free, grain free and are easy to make!

When you’re following a low-carb diet, making sure you have enough healthy fats to keep you feeling fuller for longer is so important. Fat bombs are a super easy way to ensure you’re getting those healthy fats in.

SUGAR-FREE LOW CARB CHOCOLATE CHIP COOKIES (KETO, NUT FREE)

These are the BEST CHEWY LOW CARB KETO Sugar-Free Chocolate Chip Cookie you will ever need or want!

Make a batch before your camping trip and store in a zip lock bag in the cooler so the chocolate chips do not melt. Enjoy a healthy keto treat when the craving hits while camping!

NO BAKE SUGAR-FREE LEMON TRUFFLES (KETO, GLUTEN FREE)

These Creamy Lemon Cheesecake truffles are a No Bake dessert that is not only sugar free, but keto, gluten free, grain free and nut free too!

Make a batch in 10 minutes and keep refrigerated in an airtight crush-proof container. Pack in your cooler and enjoy a refreshing lemony treat after a hike or kayaking.

Sugar Free Beverages

KETO HOMEMADE ELECTROLYTE DRINK (LEMON, ORANGE AND LIME)

Electrolyte drinks have become very popular for those who exercise intensely and want to replenish what the body needs quickly to recover faster and feel great. This Homemade Keto Electrolyte Drink is a fantastic way to get in vitamins and minerals and you can control the sweetness using your favorite sugar free sweetener.

These drinks are great to have before and after a nice hike in the woods when camping. Make a batch of each flavor before leaving for your camping trip.

Pour into clean water bottles and freeze. It will help keep your contents in the cooler cool and once defrosted you can enjoy and stay hydrated.

HOMEMADE SUGAR-FREE KOOL AID {FRUIT PUNCH WITH NO ARTIFICIAL SWEETENERS}

Homemade Sugar Free Kool-Aid or basically fruit punch without sugar and with nothing artificial is a mother’s dream! Finding a beverage that children will enjoy that doesn’t have sugar or at least some form of sweetness is no easy task.

And when camping with kids on a hot summer’s day, this refreshing beverage is a home run. Make a batch before leaving for your camping trip.

Pour into clean water bottles and freeze. It will help keep your contents in the cooler cool and once defrosted you can enjoy and stay hydrated.

SUGAR-FREE LEMON THYME ICED TEA

Lemon Thyme Iced Tea is the perfect beverage for a hot summer day and making it naturally sugar-free is easy and still just as delicious as traditional iced tea! If you’re a tea lover you will love this thirst-quenching recipe!

Make a batch before leaving for your camping trip. Pour into clean water bottles and freeze. It will help keep your contents in the cooler cool and once defrosted you can enjoy and stay hydrated.

The post 56 Best Keto Camping Recipes Ideas for Low Carb appeared first on Sugar-Free Mom.

Homemade Sugar-Free Ketchup

Is ketchup your favorite condiment? Do your kids love regular ketchup? You can stop buying store-bought ketchup from now on and make your own homemade ketchup that is a healthier, better for you, version at home, quickly and EASILY!!

This healthy ketchup recipe with simple ingredients, makes a lot so you won’t need to make it often. My younger two children who are quite picky have given it a stamp of approval! I love that it has no high fructose corn syrup or artificial sweeteners!

It’s just the right, luscious, smooth texture as what the kiddies are used to. You can use honey if you prefer it over my sugar-free sweetener of choice.

I’d say ½ a cup if you think the family needs it as sweet as store bought tomato ketchup. With the amount I used my kids liked it this way just fine, but it’s definitely not as sweet as bottled ketchup.

I think once you taste it, you’ll never go back to buying any store bought ketchup again!

But of course if you don’t have time to make your own homemade version, you can find a few sugar free ketchup options at your local grocery store.

The best sugar free ketchup for those on a keto diet or low carb diet that doesn’t have artificial sweeteners, is Primal Kitchen ketchup in my opinion. They also have another popular condiment, sugar free BBQ sauce! 

Sugar and Carbs in Traditional Ketchup

The basic ingredients in ketchup are tomatoes, spices, water, oil and vinegar but unfortunately, store bought ketchup always contains sugar making the sugar content quite high.

If you’re looking to reduce your daily sugar intake, the best thing to do is look for sugar in the main ingredients listed on the jar. My rule of thumb is if sugar is listed within the first 5 ingredients, I do not buy it. 

Not only is the grams of sugar and carbs higher in store bought ketchup, the sugars in Heinz are highly inflammatory.

High fructose corn syrup and corn syrup should be avoided when you are trying to balance your blood sugar so you can stop the cravings and lose the weight. 

Nutritional information in store bought ketchup Heinz based on one serving size which is one tablespoon:

Calories: 20

Carbs: 5g

Sugar: 4g

Carbs in our Homemade Ketchup Recipe

In my recipe card below the recipe ingredients you will see all the details but here’s just calories, carbs and sugar.

Our serving size is 1 ounce:

Calories: 15

Carbs: 2g

Sugar: 1g

G Hughes Sugar Free Ketchup isn’t any better than Heinz. Though it doesn’t include high fructose corn syrup, it does include modified corn starch and Sucralose which is shown in studies to spike blood sugar just as much as regular cane sugar. 

It’s just a good idea to make it at home so you can to avoid these common ingredients that won’t help you when it comes to weight loss and balancing blood sugar. 

Best Natural Sugar Substitutes

I prefer using keto sweeteners that have natural ingredients. My preferred sweeteners are Swerve, Allulose, Monk Fruit sweetener, and pure Stevia.

Feel free to use my Natural Sweetener Guide & Conversion Chart if you would like to swap out the sweetener I used in my sugar-free ketchup recipe. 

You could substitute maple syrup, coconut sugar or honey, but all of those are still sugar, have high carbs and will spike your blood sugar. 

Equipment for Low-Carb Ketchup Recipe

I’ve made this in my high powered blender (Vitamix) without cooking anything on the stove but I eliminated the fresh onion and used some dried minced instead.  Using the blender and you can make this faster anytime you want and it still have a rich tomato flavor. 

You could probably also use an immersion blender or food processor. 

You can certainly still make it on the stove and I do think it provides a better mingling of flavors but in the blender is great for when you run out and have no time!

This recipe was originally posted in May of 2013. I felt that it needed to come out of the archives with new photos and video because it is such a great recipe and deserves to be featured!

How to Store Low Carb Ketchup

I bought this cute Ketchup bottle to put mine in to be able to easily serve our own ketchup.  I also used a Mason Glass Jar to store the rest in the fridge for up to 6 months.

I promise you, this homemade ketchup is the real deal and your taste buds will be thanking you!

In my new book, The 30 Day Sugar Elimination Diet, I’ve got an amazing recipe for French Fries using Rutabaga and those who have made it said, they had no idea rutabaga could taste just as good as sweet potato fries or white potato fries with a lot less carbs! 

Homemade Keto Ketchup

Print

Healthier Homemade Tomato Ketchup

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 38 ounces

Calories 15kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 28 ounce tomato puree
• 6 ounce tomato paste
• 1 tbsp olive oil
• 2 cloves garlic minced
• 1/4 cup apple cider vinegar
• 1/4 cup red wine vinegar or white vinegar
• 1 tbsp. dried minced onion or 1 tsp onion powder
• 1/4 teaspoon ground cloves
• 1/2 teaspoon oregano
• 1 teaspoon salt
• 1/4 cup Swerve granular sweetener or sugar substitute of choice

US Customary – Metric

Instructions

• Add all ingredients to a blender and pulse until desired consistency.
• Taste and adjust spices and sweetener if needed.
• Store in airtight containers in the fridge.

For Stove Top cooking:

• Heat oil over low heat, saute garlic until fragrant.
• Add 1 cup chopped onion and cook until softened.
• Pour in vinegars, sweetener of choice and salt.
• Bring to a boil over medium heat.
• Add tomato puree and paste.
• Bring to a boil.
• Add in cloves and oregano.
• Cook until reduced and sauce thickens about 15-20 minutes.
• Pour into blender and blend until smooth.
• Pour into Ketchup Bottle or Mason Jars.
• Refrigerate. Makes 30 ounces if cooking on stove top. If not cooking and doing blender method, it's 38 ounces. Nutrition Info is for 38 ounces.

  Enjoy over hot dogs, kielbasa, sausage, eggs or our low carb French Fries!

Nutrition

Serving: 1ounce | Calories: 15kcal | Carbohydrates: 2g | Sodium: 102mg | Potassium: 138mg | Sugar: 1g | Vitamin A: 175IU | Vitamin C: 3.2mg | Calcium: 6mg | Iron: 0.5mg

The post Best Homemade Sugar Free Keto Ketchup Recipe (How To Video) appeared first on Sugar-Free Mom.

Cheesy Keto Cauliflower Tater Tots Recipe

Oven fried low carb cauliflower tots can actually get that crispy outer coating just as if you had fried them!

These delicious keto Cauliflower tots are made without grains and looks like a potato puff or some know them as Tater Tots. These look good enough to get even the pickiest of kids to eat them!

I can’t help it, but I have an insane desire to fool my kids into eating cauliflower. It’s an addiction really. I do it all the time, like in my Bacon Cheeseburger Hidden Cauli Casserole, and the many others that came from that recipe. It’s seems they may be catching on to my tricks, but they also don’t seem to care and still eat it regardless. So mom is winning here!

This keto cauliflower tots recipe is an adaption from my Mock Tater Tots original recipe in my first cookbook. I’ve recently just released my 3rd book, The 30-Day Sugar Elimination Diet that sold out first printing and is a best seller on Amazon!

I added some mozzarella to really give it some substance and that cheese really overpowers the traditional taste of mashed cauliflower, which is good for my kids since they typically hate cauliflower and can detect it easily.

But it wasn’t just for my kids, this recipe was for me. I was craving some carbs like crazy and needed something to curb that craving. I was browsing my cookbook and there it was, adapt and conquer! My whole family loved these crispy tots!

Carbs in Classic Tater Tots

Regular tater tots made with potato and refined flours are not keto friendly or low carb. Keto tater tots use cauliflower to replace potato.

32 grams of store bought potato “tater” tots have about 9 grams of carbs and less than 1 gram of protein and no dietary fiber.

Our keto tater tots serving size is 4 large tots around 60 grams in weight, having 6 total carbs and 11 grams of protein and 3 grams dietary fiber. Per serving just 3 grams of net carbs.

How to Make Low Carb Cauliflower Tots

To view the nutritional information please scroll down to the recipe card at the bottom of this blog post.

Ingredients

cauliflower florets (or frozen riced cauliflower thawed)

parmesan cheese

coconut flour

mozzarella (cheddar cheese can also be used instead)

eggs

garlic powder (feel free to add onion powder if you like)

garlic salt

Instructions

Preheat oven to 425 degrees F.

Place steamed cauliflower in a food processor and pulse until it resembles cauliflower rice.

If using store bought cauliflower rice, thaw it and squeeze as much moisture from the rice as possible.

Fresh cauliflower doesn’t have the excess moisture that frozen cauliflower rice has. It can be used but be sure as much excess water is removed. The best way I have don this is placing frozen thawed cauli rice in a clean hand towel and squeezing multiple times.

Pour cauliflower mixture it into a large bowl and stir in the rest of the ingredients until combined.

Line a baking sheet with parchment paper.

Using a small cookie scoop or about a tablespoon of the mixture, form into small tater tot shapes and place onto baking tray.

I was able to make 32 tots.

Bake for 15 minutes then flip them over for cook another 5 minutes until golden brown.

Cool slightly, then enjoy with some sugar-free ketchup!

FAQs for Cheesy Cauliflower Tots Recipe

Can I make these in the air fryer?

Yes you can air fry these if you prefer. Preheat your air fryer to 400 degrees F. Spray air fryer tray with cooking spray and place tots in a single layer in air fryer. Air fry for 5 minutes then flip over and air fry until golden brown, about 3-5 minutes more.

Can I swap the coconut flour with almond flour?

I have not tested this recipe swapping coconut flour with almond flour though i am sure you could do that.

Please not that 1/4 cup coconut flour is equal to about 1 cup almond flour. Coconut flour is much more dense and absorbent and that’s why it works so well in this recipe. If you do swap almond flour and use 1 cup amount, you will have at least double the batter to form tots.

Can I fry these cauliflower tots in oil instead of bake?

You could certainly fry these in oil a few at a time in a hot pan with some avocado oil or coconut oil, be sure to use enough oil in the pan, but it just seems like more work than needed in my opinion. 

Baking at a high temperature really can produce that same kind of outer texture you’re looking for.

How to Store Keto Tots

After tots have cooked and cooled, remove any excess oil placing on paper towels. Place in a single layer between pieces of parchment paper in an airtight container in the fridge for up to 5 days. You can also freeze for up to 3 months.

If you have some no sugar added ketchup, dip these in that or make your own Homemade Ketchup! 

Cheesy goodness baked to perfection and a delicious side dish!

You may have trouble eating just 4 per serving on your low-carb diet or keto diet! Be sure to share and don’t tell the kids until AFTER they try them, works in my house!

More Keto Recipes using Cauliflower

Thin Crust Pizza with Cauliflower Crust

Deep Dish Cauliflower Pizza

Cauliflower Bread Sticks

Cauliflower Tortillas

Keto Cauliflower Tots (Low Carb and Gluten Free)

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Crispy Cheesy Cauliflower Tots (Low Carb & Gluten Free)

Recipe Adapted from the Sugar-Free Mom Cookbook

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 8 servings @4 tots

Calories 140kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 4 cups cauliflower
• 1 cup parmesan
• 1/3 cup coconut flour
• 1 cup mozzarella
• 2 eggs
• 1 tsp garlic powder
• 1/2 tsp garlic salt

Instructions

• Preheat oven to 425 degrees F.
• Place steamed cauliflower in a food processor and pulse until it resembles crumbs.
• Pour it into a bowl and stir in the remaining ingredients until combined.
• Line a baking sheet with parchment paper.
• Using a cookie scoopor about a tablespoon of the mixture, form cylinder shapes.
• I was able to make 32 tots.
• Bake for 15 minutes then flip them over for cook another 5 minutes.
• Cool slightly then enjoy!

Notes

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

Net Carbs: 3g

Nutrition

Serving: 1@ 4 tots | Calories: 140kcal | Carbohydrates: 6g | Protein: 11g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Trans Fat: 0.004g | Cholesterol: 60mg | Sodium: 464mg | Potassium: 191mg | Fiber: 3g | Sugar: 1g | Vitamin A: 252IU | Vitamin C: 24mg | Calcium: 236mg | Iron: 1mg

The post Keto Cauliflower Tots (Low Carb & Gluten Free) appeared first on Sugar-Free Mom.

Keto Nut Free Fathead Dough

Some might call these bagel dogs, or sausage rolls, or little smokies, but whatever you call these, they are a fun, easy meal for the family.

My Fathead Magic Dough is perfect for savory and sweet recipes. The original recipe for this keto dough use almond flour with mozzarella cheese, but for a family who has tree nut allergies like us, that won’t work.

I adapted it using coconut flour and have made so many wonderful “magical” keto recipes that have impressed not only my family, but friends who aren’t low carb as well. 

My new method for making fat head dough easier to work with is more efficient and less of an arm workout! Check out the video below to see how easy these low carb pig in a blanket keto version comes together! 

The Keto Pizza Rolls I recently shared are incredible, even my picky hubby loved them. From Rolls, to Danish, to Cinnamon Rolls, this dough really is fabulous!

This recipe I’m sharing today was a win for my kids and hubby. I’m sure you’ve seen or tried “pigs in a blanket” with the traditional crescent roll from a can right?

This version is just as tasty, a bit more work than popping open a can of dough, but still, a perfect quick lunch or dinner or kids party.

Low-Carb Pigs in a Blanket Ingredients

Nutritional Information is located in the recipe card at the bottom of this blog post.

Shredded mozzarella cheese

Cream cheese

Eggs

Coconut flour

Italian seasoning

Onion powder

Garlic powder

Baking powder

Hot dogs, uncured, nitrate free

Instructions

Preheat oven to 400 degrees F. Add all ingredients for the dough into the food processor and process until combined. Place into a microwavable safe bowl and microwave for 2 minutes or melt over low heat on the stovetop. Stir together until well combined. 

Wet hands as dough will be a bit sticky.

Separate the dough with a pizza cutter or sharp knife into 12 balls about 1-1.2 ounces each. Roll each ball using a rolling pin between two pieces of parchment paper to about 8 inches in length. 

Wrap the hotdog with the dough starting at one end to the other. Place on a baking sheet pan lined with a piece of parchment paper. Continue with the rest.

Top with optional egg wash and toasted sesame seeds and black pepper if desired or even bagel seasoning.

Bake in a preheated oven at 400 degrees F for 15-20 minutes until golden brown. 

Low Carb Pigs in a Blanket FAQs

Are Pigs in a Blanket Keto?

No, traditional pigs in the blanket are made with crescent roll dough which is made with white flour and not recommended for a keto diet as it is high in carbs.

Can fathead dough be made dairy free?

You would have to replace the cream cheese with a dairy free cream cheese as well as the mozzarella cheese with a dairy free option.

Can coconut flour be swapped with almond flour in the dough recipe?

I’ve not tested this recipe swapping the coconut flour but I would guess you need at least 1 cup almond flour or even a bit more to equal the amount of coconut flour used in this recipe. This will probably give you more servings as well since you’ll have more dough.

Can I use this piece of dough for pizza crusts?

Yes this fathead dough is fantastic for pizza!

Can these pigs in a blanket be frozen?

Yes these can be frozen. Once cooked and cooled you can wrap individually in plastic wrap and place in a sealed airtight container to store in the freezer for up to 3 months.

How to Reheat

Thaw from freezer overnight then bake in a 350 degree oven for 12-15 minutes.

Isn’t Coconut a Nut?

I’d like to clear up this constant question get asked almost daily about whether coconut is a nut. While the US Food & drug Administration (FDA) claims that coconut is a tree nut becomes it comes from a tree, it is in fact a FRUIT.

People who have tree nut allergies may be allergic to coconut as well, but being allergic to coconut is not the same as having a tree nut allergy.

My own son was diagnosed with a Peanut and Tree Nut allergy at the age of 2. He has safely eaten coconut all these years without issue and he is now 14. Coconut is a fruit, called a drupe. It’s like a peach with a pit. 

The American College of Allergy, Asthma and Immunology says it well: “Coconut is not a botanical nut: it is classified as a fruit, even though the FDA recognizes coconut as a tree nut.

While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.”

Tools to Make Keto Pigs in a Blanket

Food Processor-You don’t need a super large processor for this recipe using my new method for making keto fat head dough.

Glass Bowl– You only need one for this recipe but it’s always a good idea to have a variety of sizes in the kitchen.

Parchment Paper– Save yourself from scrubbing your sheet pans because parchment is the best!

Large Baking Sheet Pan– You’ll make a dozen keto pigs in the blanket for this recipe so a large baking sheet is a must.

Sometimes simple recipes are the best and this one is no exception. It makes a fun, party friendly appetizer as well!

What to Serve with Keto Little Piggies

Dipping Sauce & Condiments

Keto Ketchup, Low Carb Marinara Sauce, Keto BBQ Sauce, Ranch dressing

Appetizers

Wings, Meatballs, Mozzarella Sticks

Salads

Iceberg Wedge Salad, Keto Coleslaw, Broccoli Salad

Keto Low Carb Pigs in a Blanket (Nut Free, Gluten Free)

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Low Carb Pigs in a Blanket

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12 pigs in a blanket

Calories 215kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 2 cups mozzarella cheese shredded
• 2 oz cream cheese
• 2 eggs
• 1/2 cup coconut flour
• 1 tsp Italian seasoning
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp baking powder
• 12 hot dogs uncured, nitrate free, I used Applegate

Instructions

• Preheat oven to 400 degrees F. Add all ingredients for the dough into the food processor and process until combined. Place into a microwavable bowl and microwave for 2 minutes or melt over low heat on the stovetop. Stir together until well combined. 
• Wet hands as dough will be sticky.
• Separate the dough into 12 balls about 1-1.2 ounces each. Roll each ball between two pieces of parchment to about 8 inches in length. 
• Wrap the hotdog with the dough starting at one end to the other. Place on a parchment lined baking sheet. Continue with the rest.
• Top with toasted sesame seeds and black pepper if desired.
• Bake for 15-20 minutes until golden brown. 

Notes

This recipe was first published in February 2018 and updated with my new method for working with fat head dough and including a video. 

Nutrition

Serving: 1piece | Calories: 215kcal | Carbohydrates: 3g | Protein: 13g | Fat: 16g | Saturated Fat: 8g | Cholesterol: 72mg | Sodium: 653mg | Potassium: 51mg | Fiber: 1g | Vitamin A: 230IU | Calcium: 114mg | Iron: 0.4mg

The post Low Carb Keto Pigs in a Blanket (Gluten Free, Nut Free, How To Video) appeared first on Sugar-Free Mom.

Are Chicken Nuggets Keto?

Regular chicken nuggets made with wheat flour and seed oils are not keto friendly. Vegetable oils like canola oil, and soybean oil are highly inflammatory in the body which can make it difficult if you are trying to lose weight on a keto diet or low carb diet.

Here’s the breakdown for you:

Carbs in Frozen chicken nuggets like the brand Tyson has 15 grams of carbs per 10 nuggets and just 14 grams of protein.

Carbs in Fast Food Chicken Nuggets like McDonald’s chicken nuggets have 15 grams of carbs for a 6 piece meal with just 15 grams of protein. While they use white chicken breast, the breading is not gluten free and is high carb.

Carbs in Traditional Chicken Nuggets that you can make at home with breadcrumbs made with white bread flour has 12 grams of carbs for 5 nuggets and 30 grams of protein.

Carbs in our Homemade Keto Chicken Nuggets; The serving is 6 nuggets for just 2 net carbs or 3 total carbs and 40 grams of protein! I think ours wins!

Paleo Chicken Nuggets

Chicken nuggets aren’t just for kids. If you love easy keto recipes that require just a few ingredients that the whole family will eat, this healthy chicken nuggets recipe is for you!

After I posted my recipe for my Oven Fried Cheesy Keto Chicken Nugget recipe everyone went wild and loved them!

The only problem was since that recipe contains cheese, many people who are dairy free, including my own daughter, could not enjoy them. 

I was determined to make these paleo, but still delicious chicken nuggets, and I have conquered and won!

These are the best keto chicken nuggets and even easier then my orginial since I went with using already ground chicken instead of grinding chicken breast. Of course you can still do that if you prefer since it is  less expensive then buying ground chicken.

Either way, this recipe is now a family favorite and I believe you’re going to love it as well. 

Carnivore Chicken Nuggets

If you’ve not heard about the carnivore diet, it’s simply a direction the keto diet movement has made.

It’s an elimination diet that is a very low carb diet with minimal if any carbs and really does help many who have autoimmune or other conditions. It truly can heal the body through simply eating protein and salt. Some include dairy as well.

This family friendly chicken nuggets recipe can be carnivore by removing the seasonings I used and using full fat cream cheese.

I’ve tested these keto low-carb chicken nuggets both ways, using regular cream cheese as well as using dairy free cream cheese to keep them paleo and both were successful. 

Tools to Make Keto Chicken Nuggets

Stand Mixer– Using a stand mixer is efficient for these keto chicken nuggets because it helps blend everything so quickly. 

Large Cookie Scooper-The batter will be sticky and soft so using a cookie scooper to drop the meat mixture into the outer coating is a great way to decrease having the mixture stick to your fingers. Once you drop in the meat mixture, roll it around a bit and coat it, then pat and shape into a nugget.

Baking Sheet Pan-You will need two large baking sheets for these since this paleo chicken nugget recipe makes over 2 dozen. 

Air Fryer– If you want to air fry these nuggets and have a large family like me, we have an extra large air fryer basket by the brand Phillips.

What to Serve with Low Carb Nuggets

Our favorite dipping sauce to serve with these keto air fryer chicken nuggets is of course, Keto Ranch dressing! Other sauces you night like to dip these nuggets in, Sugar Free Ketchup or even marinara sauce!

If you are serving these nuggets as your main course, here are some keto sides to enjoy with:

Keto Broccoli Tots

Zucchini Fritters

Cauliflower Tots

How to Make Keto Chicken Nuggets Recipe

This is a quick overview of the ingredients. To see the exact measurements and the option to print the recipe, please scroll down to the very bottom of the blog post and you will find the recipe card along with nutritional information.

Simple Ingredients

Ground chicken or chicken breast or chicken thighs

Dairy free cream cheese (I used Kitehill) For Carnivore- use full fat cream cheese

Large egg

Onion powder, optional for carnivore

Garlic powder, optional for carnivore

Paprika, optional for carnivore

Cayene pepper, optional for carnivore

Sea salt, I use Redmond’s

Black pepper, optional for carnivore

Keto Breading

Panko crushed pork rinds (just like bread crumbs but keto friendly)

Dried Italian seasonings, optional for carnivore

Sea salt

Black pepper optional for carnivore

Instructions

Preheat oven to 425 degrees F. Use olive oil or avocado oil cooking spray to grease two large baking sheet pans or use parchment paper to line the pans. Set aside.

Place all the ingredients, except the outer coating, into a stand mixer mixing bowl with the paddle attachment.

Blend until well combined. Refrigerate 30 minutes. If you are using chicken breast or thighs, you will need to use a food processor to grind the meat with the rest of the ingredients.

 Whisk the coating ingredients together in a shallow small bowl.

The mixture will be soft and sticky. Use a large cookie scoop or measure 2 tablespoons of the chicken mixture. Drop and roll into the coating mixture and pat all around to coat the chicken and shape into a nugget and place onto baking tray. 

Make 28 nuggets. Bake 15 minutes, flip over and bake another 10 minutes or until nicely browned. 

Air Fryer Option

Preheat the air fryer to 400 degrees. You will need to cook in batches and place about 12 nuggets in a single layer onto the air fryer basket.

Cook for 10-12 minutes then flip them over and cook another 3-5 minutes or until golden brown. Continue with remaining ingredients.

More Keto Air Fryer Recipes

Air Fryer Salmon

Air Fryer Mozzarella Sticks

Air Fryer Coconut Shrimp

Air Fryer Buffalo Cauliflower

Air Fryer Stuffed Burgers

How to Store Keto Chicken Nuggets

Store any leftover nuggets in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.

Crispy Keto Chicken Nuggets

Print

Keto Paleo Chicken Nuggets (optional Carnivore)

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 6 servings @ 6 nuggets each

Calories 394kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 2 pounds ground chicken
• 8 ounces dairy free cream cheese (I used Kitehill) For Carnivore- use full fat cream cheese
• 1 large egg
• 1/2 tsp onion powder optional for carnivore
• 1/2 tsp garlic powder optional for carnivore
• 1/4 tsp paprika optional for carnivore
• 1/4 tsp cayene pepper optional for carnivore
• 1 tsp sea salt I use Redmond's
• 1/4 tsp black pepper optional for carnivore

Coating

• 1 cup panko pork rinds
• 1/2 tsp dried Italian seasonings optional for carnivore
• 1/2 tsp sea salt
• 1/4 tsp black pepper optional for carnivore

Instructions

• Preheat oven to 425 degrees F. Grease two large baking sheet pans. Set aside.
• Place all the ingredients, except the outer coating, into a stand mixer with the paddle attachment. Blend until well combined. Refrigerate 30 minutes.
•  Whisk the coating ingredients together in a shallow bowl.
• The mixture will be soft and sticky. Use a large cookie scoop or measure 2 tablespoons of the chicken mixture. Drop and roll into the coating mixture and pat all around to coat the chicken and shape into a nugget. 
• Make 28 nuggets. Bake 15 minutes, flip over and bake another 10 minutes or until nicely browned. 

Air Fryer Option

• Preheat the air fryer to 400 degrees. You will need to cook in batches and place about 12 nuggets onto the grate of the air fryer. Cook for 10 minutes then flip them over and cook another 5 minutes. Continue with remaining nuggets.

Notes

Above Nutrition info is for using dairy free cream cheese for a paleo diet.

This recipe was first published in March 2020.

Here is the nutritional info for using full fat cow’s milk cream cheese for a carnivore diet and no seasonings except sea salt:

Calories per serving: 439

Total Carbs: 2g

Protein: 40g

Total Fat: 31g

Sat Fat: 13g

Cholesterol: 222mg

Sodium: 1067mg

Fiber: 1g

Sugar: 1g

Calcium: 51mg

Potassium: 854mg

Iron: 2mg

Vit A: 559 IU

Nutrition

Serving: 1serving @ 6 nuggets | Calories: 394kcal | Carbohydrates: 3g | Protein: 40g | Fat: 25g | Saturated Fat: 6g | Cholesterol: 180mg | Sodium: 1179mg | Potassium: 802mg | Fiber: 1g | Sugar: 1g | Vitamin A: 92IU | Calcium: 17mg | Iron: 1mg

The post Keto Chicken Nuggets (Carnivore & Air Fryer option) appeared first on Sugar-Free Mom.

Keto Cheeseburger Lettuce Wraps

These Low Carb Cheeseburger Lettuce wraps are a fun take on the humble classic with a twist. Your favorite cheeseburger… but it’s a bunless burger, less heavy and in one handy lettuce cup.

If you don’t have time to make keto hamburger buns, these are a great way to enjoy a lighter keto lunch or snack and curb that burger craving.

The best part is you can avoid even making a burger patty!

Served with a great sugar-free special burger sauce and lots of dill pickles! Yum!

Ingredients for Keto Burgers

This is a ground beef filling for our lettuce cups but but could easily be made into beef patties for low-carb burgers if you prefer. For exact measurements, please view the entire written recipe at the bottom of this blog post.

Ground beef 

Small onion, finely diced

Garlic, minced

Salt 

Black pepper 

Cheddar cheese, sliced or sharp cheddar, or provolone cheese

Special Sauce Ingredients

For exact measurements, please view the entire written recipe at the bottom of this blog post.

Mayonnaise

Sugar-free ketchup

Dijon mustard 

Coconut aminos

Red pepper flakes

Garlic powder

Black pepper 

How to Make Keto Lettuce Wrap Burgers

Step 1

Add the ground beef to a non-stick large skillet over medium-high heat and fry for 2 minutes, breaking up the beef with a spatula. Add the onion and garlic and cook for a further 4 – 6 minutes or until cooked through.

Meanwhile, prepare the burger sauce by adding all the ingredients to a small bowl and stirring to combine.

Add the cheddar cheese slices to the top of the beef. Cover with a lid and allow the cheese to melt for 2 – 3 minutes. If the beef is dry looking, add a touch of water.

Step 2

Slice the hard white stalks off the butterhead lettuce leaves.

Step 3

Lay 3 very large lettuce leaves on a sheet of parchment paper (2 on the bottom and 1 on top).

Leaving enough space to roll up.

Top the middle of the leaves with a little cheeseburger beef, tomatoes, dill pickles, burger sauce and optional sesame seeds.

More optional items; avocado slices, red onions, sugar-free ketchup and dijon mustard.

Step 4

Cut the woodier part out of the stalk from your swiss chard or cavolo nero leaf. About 1/3 of the way from the bottom. This will help it roll.

Step 5

Place rolled up lettuce leaf inside larger swiss chard and rollup. Slice in half.

Serve with extra burger sauce. Serving size is 2 large rolls or 4 halves per serving.

Best Tips for Cheeseburger Lettuce Wraps

Type of Lettuce to use:

Iceberg lettuce and Romaine lettuce aren’t ideal as they don’t fold as well as other kinds of lettuce. Use the largest fresh lettuce leaves you can find.

Butterhead is the best, but Boston lettuce and Bibb lettuce also works well.

Just make sure the leaves are big. I chose lettuce because it’s always what’s in a burger and then I used a slice of cavolo nero, or you can use swiss chard if you prefer, to secure the lettuce in place.

Alternatively, you can use all swiss chard or any greens with large leaves. The larger the leaves the less fiddly and easier to roll.

When using cavolo nervo or swiss chard, cut out the stem along the middle – not all the way though (see step photo above) so it’s easy to roll up.

How to Store Lettuce Burger Wraps

Best if served fresh. You can make the filling and refrigerate that in an airtight container for up to 2 days until ready to serve with lettuce wraps.

Serve with Low Carb Zucchini French Fries

Keto Low Carb Cheeseburger Lettuce Wraps

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Keto Low Carb Cheeseburger Lettuce Wraps

These Low Carb Cheeseburger Lettuce Wraps are a fun take on the humble classic with a twist. If you don’t have time to make buns or are looking for a lighter keto lunch or snack, these are super delicious to make.

Prep Time 30 minutes minutes

Servings 5 @ 2 halves or 1 large roll up

Calories 485kcal

Author Jo Harding

Ingredients

Ground Beef

• 15 ounces ground beef (10 – 15% fat)
• 1 small onion finely diced
• 2 cloves garlic minced
• 1/2 teaspoon salt (or to taste)
• 1/2 teaspoon pepper (or to taste)
• 5 slices cheddar cheese (or provolone)

Burger Sauce

• 1/2 cup mayonnaise
• 1.5 tablespoons sugar-free ketchup
• 1 teaspoon Dijon mustard 1
• 1 teaspoon coconut aminos
• 1 teaspoon red pepper flakes
• 1/3 teaspoon garlic powder
• 1/4 teaspoon black pepper ground

Roll Up

• 8.5 ounces butterhead lettuce leaves (approx 2 – 5 leaves per roll depending on the size of your leaves)
• 1 cup cherry tomatoes quartered
• 1/2 cup pickles sliced
• 1 tablespoon sesame seeds toasted (optional)
• 10 large chard (or cavolo nero stems)

Instructions

• Add the ground beef to a non-stick frying pan and fry for 2 minutes, breaking up the beef with a spatula. Add the onion and garlic and cook for a further 4 – 6 minutes or until cooked through.
• Meanwhile, prepare the burger sauce by adding all the ingredients to a bowl and stirring to combine.
• Add the cheese slices to the top of the beef. Cover with a lid and allow the cheese to melt for 2 – 3 minutes. If the beef is dry add a touch of water.
• Slice the hard white stalks off the butterhead lettuce leaves.
• Lay 3 very large lettuce leaves on a sheet of greaseproof paper (2 on the bottom and 1 on top). Leaving enough space to roll up, top the middle of the leaves with a little cheeseburger beef, tomatoes, pickles, burger sauce and optional sesame seeds.
• If your leaves are big enough you can tuck the wides in and rollup like a burrito. If not add 1 – 2 lettuce slices on top and roll up. Don’t overfill the middle or you won’t be able to rollup. Don’t worry if it’s not perfect as we’re going to secure it all with a large chard or cavolo nero leaf.
• Cut the woodier part out of the stalk from your chard or cavolo nero leaf. About 1/3 of the way from the bottom. This will help it roll.
• Place rolled up lettuce leaf inside larger chard / cavolo nero leaf and rollup. Slice in half. Serve with extra burger sauce. Serving size is 2 large rolls or 4 halves per serving.
• Option to use all chard leaves if you can’t find really large lettuce leaves as this is easier to roll.
• Storage: Best Fresh

Notes

Net Carbs 7g

 

Serving size is 2 large rolls or 4 halves per serving.

Nutrition

Serving: 1serving | Calories: 485kcal | Carbohydrates: 10g | Protein: 22g | Fat: 40g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 85mg | Sodium: 943mg | Potassium: 851mg | Fiber: 3g | Sugar: 3g | Vitamin A: 7931IU | Vitamin C: 39mg | Calcium: 237mg | Iron: 5mg

The post Keto Low Carb Cheeseburger Lettuce Wraps appeared first on Sugar-Free Mom.

Cheesy, gooey, meaty, bread-y…is that a word? All the flavors of a bacon cheeseburger wrapped up in a keto dough the whole family will love!

It’s all about that cheese and filling in this cheeseburger calzone! Biting into a sinfully tasty carb-like laden cheeseburger stuffed into a calzone! But it’s not high carbs!

Cheesy and meaty, but it is NOT, I repeat NOT traditional bread dough or pizza dough, not carb-y and certainly not sinful either!

NO.BREAD.AT.ALL.

KETO NUT FREE FAT HEAD DOUGH

The low carb calzone is made from….wait for it…………..MOZZARELLA CHEESE! My own version of the famous fathead dough, but I use coconut flour since I can’t use almond flour since my son has a tree nut allergy.  I first published this recipe in April of 2015, but updated it with a video for you!

Since I made this dough I’ve used it for not only savory but sweet recipes like my Cheese Danish! I’ve made a Chicken Parm Calzone and Pizza Pockets too!

Have you fallen off your chair yet? How is it possible? Well when I made my Grain Free Low Carb Pizza Dough I knew this calzone had to happen.

I have a very old, back at the start of my blog, Whole Wheat Cheeseburger Calzone (you can look and go laugh at the pics)  that I knew could be adapted and remade into a low carb pizza crust.

And we were not disappointed. My family in fact was in awe!

What is Fat Head Dough?

I’m not the first one to create this type of pizza dough. The original recipe was called Fat Head Pizza. 

The orginial fat head dough used almond flour, cream cheese and mozzarella, and it was genius! But when you have a child with a nut allergy, making anything with almond flour is an issue, so I use coconut flour and I think it works fabulously! 

Is Fat Head Dough Keto?

Yes, fathead dough made from cheese and low carb flour is keto friendly and very low in carbs making it ideal for either a ketogenic diet or low carb diet or anyone looking to reduce blood sugar spikes.

Sugar Free Keto Condiments

Placed on the side a little sugar free ketchup and yellow mustard to dip and a few pickle slices and I call that a pretty easy dinner night!

No kneading dough, no yeast, no rising and waiting. Easy peasy and perfectly pick-up-able!

Keto Pizza Dough ( Nut Free)

Obviously you must start with the keto pizza recipe in order to make the low carb cheeseburger calzone, but that is a pretty quick low carb dough recipe in itself. In less than an hour, or dare I say even 30 minutes if you have kids who can help,  you can have this keto cheeseburger calzone on the table.

I think you’ve probably noticed I forgot the crispy bacon in the recipe. But I want it in there! And it should be in there!  Because …..you know it……everything is better with bacon!

How to Make Keto Cheeseburger Calzone

Ingredients

Prepared Low Carb Pizza Dough Recipe, unbaked

Ground Beef or Ground Turkey or even Italian ground sausage can be used.

Onion powder

Minced garlic

Italian seasoning

Black pepper

Cream cheese

Sugar-Free Ketchup– I used my own recipe here but there are some good brands like Primal Kitchen that don’t include crap ingredients.

Mozzarella cheese– shredded

Directions

Prepare the pizza dough on a parchment lined 9 by 12 inch baking sheet pan, but DO NOT precook it as you would for the pizza recipe. Spread the dough as far along the edges of the pizza pan as you can.

Pre-heat oven to 400 degrees F.

Place the bacon on a baking sheet pan and cook for 20 minutes or until crisp. Once cooled, break into pieces.

Increase oven temperature to 425 degrees F. Place the ground beef in the large skillet on medium-high heat and cook until browned and no longer pink. You can remove excess grease if you prefer.

Add all the rest of the ingredients to the meat mixture and cook until cheese is melted and combined well. Add the bacon and stir to combine.

Spread the filling down the center of the pizza dough.

Hold the edge of the parchment to lift one side of the dough and fold dough over on top of the filling as far as you can bring it.

Fold the other half over and seal closed simply press edges of dough with wet fingers to close together.

Bake for 20-25 minutes or until deep golden brown.

Let cool out of the oven 10-15 minutes before slicing.

Enjoy with condiments and pickles!

More Keto Cheeseburger Recipes;

Bacon Cheeseburger casserole

Bacon Cheeseburger Stuffed Zucchini

Cheeseburger Chili

Mini Cheeseburger Bites

RECIPE UPDATE

I’ve updated this recipe in June 2021 to make it a bit quicker and easier. The orginial recipe cooked the bacon in a skillet and then cooked the ground meat in the same pan.

I’ve changed the recipe to bake the bacon instead and while that is cooking you can brown ground beef.

I’ve also changed the fat head dough to be made quicker in the food processor and then  heat to melt it all together making it much easier to form the dough. Nutrition Facts below do not include optional dips or sauces.

KETO BACON CHEESEBURGER CALZONE

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Low Carb Keto Bacon Cheeseburger Calzone

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 16 @ 1 piece

Calories 349kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• Prepared Recipe for Low Carb Pizza Dough

Filling

• 6 slices no sugar added bacon
• 1 1/2 pound ground beef or ground turkey or venison
• 1/2 teaspoon onion powder
• 1 teaspoon minced garlic
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon pepper
• 6 ounces cream cheese
• 1/4 cup sugar free ketchup
• 2 cup shredded mozzarella

Instructions

• Prepare the pizza dough on a parchment lined 9 by 12 inch baking sheet but DO NOT precook it as you would for the pizza recipe. Spread the dough as far along the edges of the pan as you can.
• Preheat oven to 400 degrees F.
• Place the bacon on a baking sheet and cook for 20 minutes or until crisp. Once cooled, break into pieces.
• Increase oven temperature to 425 degrees F. Place the ground beef in the large skillet on medium high heat and cook until browned and no longer pink.
• Add all the rest of the ingredients and cook until cheese is melted and combined well. Add the bacon and stir to combine.
• Spread the filling down the center of the pizza dough.
• Hold the edge of the parchment to lift one side of the dough over on top of the filling as far as you can bring it.
• Fold the other half over and seal closed simply by pressing the dough with wet fingers.
• Bake for 20-25 minutes or until golden brown.
• Let cool out of the oven 10-15 minutes before slicing.
• Enjoy with condiments and pickles!

Notes

Net Carbs:  2 g

This recipe was first published on April 2015.

Nutrition

Serving: 1piece | Calories: 349kcal | Carbohydrates: 5g | Protein: 21g | Fat: 26g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 625mg | Potassium: 142mg | Fiber: 3g | Sugar: 2g | Vitamin A: 239IU | Vitamin C: 1mg | Calcium: 90mg | Iron: 1mg

The post Low Carb Keto Bacon Cheeseburger Calzone appeared first on Sugar-Free Mom.

Easy Keto Broccoli Tots

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

You can use fresh or frozen broccoli and can customize the dip to suit your mood. Pack into lunchboxes for a healthy on- the- go snack.

What to Serve with Broccoli Tots

I’ve got lots of easy entrees that would be perfect with a side of broccoli tots.

Single Serve Crustless Pizzas

Slow Cooker Balsamic Chicken Thighs

Lemon Piccata Meatballs

Low Carb Keto Crack Slaw

Sheet Pan Mini Meatloaves

Sheet Pan Cilantro Lime Chicken

How to Make Keto Broccoli Tots

Ingredients

Broccoli florets, eggs, Parmesan, Mozzarella, almond flour or see FAQs below to make it nut free, Italian seasoning, garlic and onion powder, salt and pepper, smoked paprika and olive oil.

Directions

Step 1

Preheat the oven to 400F / 200C / 180fan.

Place the broccoli florets in a steamer in a large pan filled with a little water and steam for 3 – 5 minutes on a medium heat until el-dente.

Option to use frozen broccoli (timings may vary slightly so cook until just crisp with a bite). Option to simmer in 1 inch of water if you don’t have a steamer but just until the broccoli is el-dente, not mushy.

Drain if boiling or remove from the steamer and allow to cool. Pat dry with paper towels, more important if you’ve boiled it.

Step 2

Chop the florets really small with a sharp knife.

Place the chopped broccoli in a mixing bowl with all other ingredients (except the olive oil) and mix with your hands to combine.

Step 3

Use a small ice cream scoop (2 inch head diameter) to form into balls and then shape into little logs with your fingers.

Place on a baking tray lined with greaseproof paper and spray with about 4 – 5 squirts of olive oil per broccoli tot. Bake for 20 – 25 minutes until golden.

Optional to serve with sugar-free ketchup, Greek yogurt or sour cream.

Keto Broccoli Tots FAQS

Can these broccoli tots be frozen?

Yes these keto broccoli tots can be frozen for up to 2 months. simply bake, cool completely and place into an airtight container in your freezer.

Can I swap out the almond flour?

Yes you can make these broccoli tots nut free by swapping the same amount used in the recipe with sunflower seed flour.

Can I make these dairy free?

Yes you can make these broccoli tots dairy free by replacing the grated parmesan with nutritional yeast and the mozzarella with a dairy free alternative.

Can I air fry these broccoli tots?

Yes you can air fry these broccoli tots. Preheat your air fryer to 400 degrees. Place a piece of parchment paper on your basket.

Add half the tots or as many as will fit without overcrowding. Air fry for 10 minutes, flip over and air fry another 5 minutes or until golden brown.

Keto Broccoli Tots

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Keto Broccoli Tots

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

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Calories 235kcal

Author Jo Harding

Ingredients

• 10.5 ounces broccoli florets
• 3 large eggs
• 1/2 cup grated parmesan
• 1/3 cup shredded mozzarella cheese
• 1/4 cup almond flour or sunflower seed flour for nut free
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/3 teaspoon salt or to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon smoked paprika (or a pinch of chili flakes)
• 1 tablespoon olive oil to cook

Instructions

• Preheat the oven to 400F / 200C / 180fan.
• Place the broccoli florets in a steamer in a large pan filled with a little water and steam for 3 – 5 minutes on a medium heat until el-dente. Option to use frozen broccoli (timings may vary slightly so cook until just crisp with a bite). Option to simmer in 1 inch of water if you don’t have a steamer but just until the broccoli is el-dente, not mushy. Drain if boiling or remove from the steamer and allow to cool. Pat dry with paper towels, more important if you’ve boiled it.
• Chop the florets really small with a sharp knife.
• Place the chopped broccoli in a mixing bowl with all other ingredients (except the olive oil) and mix with your hands to combine.
• Use a small ice cream scoop (2 inch head diameter) to form into balls and then shape into little logs with your fingers. This should make 12 tots.
• Place on a baking tray lined with greaseproof paper and spray with about 4 – 5 squirts of olive oil per broccoli tot.
• Bake for 20 – 25 minutes until golden.
• Optional: Serve with sugar-free ketchup, Greek yogurt or sour cream.
• Storage: Tupperware in the fridge for 3 days or freezer for 2 months

Notes

Net Carbs 5g

Serving size is 3 tots.

Nutrition

Serving: 1serving of 3 tots | Calories: 235kcal | Carbohydrates: 8g | Protein: 15g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 158mg | Sodium: 522mg | Potassium: 326mg | Fiber: 3g | Sugar: 2g | Vitamin A: 908IU | Vitamin C: 66mg | Calcium: 266mg | Iron: 2mg

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WHAT IS FRENCH MEAT PIE?

A French Canadian meat pie is also known as a Tourtiere. It was traditionally made with ground wild game, mashed potato, onion, spices and baked in a double pie crust.

Today you will find many different variations of ground meat being used, but since my own husband remembers his Meme (grandma), making it with ground pork, that’s what I used for this delicious meat pie.

LOW CARB KETO FRENCH MEAT PIE

It’s really the warm spices that make this French meat pie unique and what my husband remembers the most when he was served this as a child.

To make this a Low Carb French Meat Pie, I substituted the mashed potato for Daikon radish. It works wonderfully because once it’s cooked, you can not notice any of the typical radish bite.

The spices, onion and ground meat are the stars of this recipe and the radish is the filler that holds it all together.

If you’re not a fan of radish, read below the other low carb vegetable options to swap out the radish with.

What can I replace Daikon radish with?

If you can’t find Daikon radish, you can replace it with the red little radish most often found in a market. I’d suggest peeling as it may turn your meat pinkish.

If you’d rather try other low carb vegetables, you can replace Daikon radish with turnips or even rutabaga, but please note that both of those options will increase your carbs and nutrition information below.

How to Make Keto French Meat Pie

To make a traditional French meat pie, you do need two pie crusts. I used my Coconut Flour Pie Crust but you can use whatever low carb pie crust you like.

Ingredients

After making the pie crusts, you need Daikon radish, or see my other options above if you can’t find Daikon, onion, ground pork, extra virgin olive oil, spices, like Bell’s seasonings and salt. Bell’s seasonings is a combination of  Rosemary, Oregano, Sage, Ginger, Marjoram, Thyme and Pepper.

Directions

Preheat your oven to 400 degrees F. Prepare the pie crust dough making sure to double the recipe for two pie crusts. Shape the dough into a ball, flatten, wrap in plastic wrap and refrigerate while you make the filling.

Peel and chop the radish. Chop the onion. Add the oil to a large skillet over medium high heat. Add the radish, onion, salt and garlic. Saute for 5 minutes or until onion is tender.

Add the pork to the skillet and cook until it is no longer pink. Stir in all the dry spices and seasonings. Cook for another 5 minutes then remove from heat.

Work in batches and place half the pork filling into a food processor. Pulse until desired texture. We processed until the radish pieces were no longer visible and it looks just like ground meat. Remove to a bowl and process the other half of the filling. Set aside.

Assemble the Pie

Remove the dough from the fridge and divide in half. Place two pieces of parchment on your counter and another piece over the dough. Use a rolling pin to roll out the dough to about 12 inches in diameter to fit a 9 inch pie pan.

Place the dough and gently press into the pie pan, removing excess crust on the edges. Add the meat filling. Brush the edges of the crust with the beaten egg.

Roll out the top pastry dough and place on top of the filling. Fold the top crust under the bottom crust and pinch or flute the edges. Brush with the remaining beaten egg. Cut vent holes.

Bake the pie in the preheated oven for 30 -35 minutes or until top crust is golden brown.

Remove from the oven and allow to cool for at least 15 minutes before serving.

Sugar Free Toppings for French Meat Pie

My French Canadian husband was aghast that I topped this keto French meat pie with sugar free barbecue sauce. It was my piece and for pork I think it goes together rather nicely.

Hubby says, his Meme would always serve this pie with ketchup and pickles.

So it’s personal choice I guess, either are delicious!

Low Carb Sides to Serve with French Meat Pie

Simple low carb sides that would be delicious with this low carb French meat pie;

Wedge Salad

Cauliflower Rice

Cucumber Dill Salad

Cauliflower Mock Potato Salad

Zucchini Halloumi Balls

How to Store & Reheat French Meat Pie

Cover leftovers and refrigerate for up to 3 days.

Reheat individual pieces by placing them into a toaster oven at 350 degrees F for 15-20 minutes.

Low Carb Keto French Meat Pie

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Low Carb Keto French Meat Pie

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Servings 12 servings

Calories 482kcal

Ingredients

• 2 my low carb coconut flour pie crust recipe do not par-bake
• 12 ounces Daikon radish peeled, diced
• 1/2 cup onion finely chopped
• 1 tbsp extra virgin olive oil
• 1/2 tsp salt
• 1 clove garlic minced
• 2 pounds ground pork
• 1.5 tsp Bells Seasoning
• 1/2 tsp ground cinnamon
• 1/4 tsp celery seed
• 1/4 tsp ground cloves
• 1/4 tsp Allspice
• 1/4 tsp ground nutmeg
• 1 tsp salt
• 1/4 tsp pepper
• 1 large egg beaten

Instructions

• Preheat your oven to 400 degrees F. Prepare the pie crust dough making sure to double the recipe for two pie crusts. Shape the dough into a ball, flatten, wrap in plastic wrap and refrigerate while you make the filling.
• Peel and chop the radish. Chop the onion. Add the oil to a large skillet over medium high heat. Add the radish, onion, salt and garlic. Saute for 5 minutes or until onion is tender.
• Add the pork to the skillet and cook until it is no longer pink. Stir in all the dry spices and seasonings. Cook for another 5 minutes then remove from heat.
• Work in batches and place half the pork filling into a food processor. Pulse until desired texture. We processed until the radish pieces were no longer visible and it looks just like ground meat. Remove to a bowl and process the other half of the filling. Set aside.

Assemble the Pie

• Remove the dough from the fridge and divide in half. Place two pieces of parchment on your counter and another piece over the dough. Use a rolling pin to roll out the dough to about 12 inches in diameter to fit a 9 inch pie pan.
• Place the dough and gently press into the pie pan, removing excess crust on the edges. Add the meat filling. Brush the edges of the crust with the beaten egg.
• Roll out the top pastry dough and place on top of the filling. Fold the top crust under the bottom crust and pinch or flute the edges. Brush with the remaining beaten egg. Cut vent holes.
• Bake the pie in the preheated oven for 30 -35 minutes or until top crust is golden brown.
• Remove from the oven and allow to cool for at least 15 minutes before serving.

Notes

Net Carbs: 5g

Nutrition

Serving: 1serving | Calories: 482kcal | Carbohydrates: 12g | Protein: 18g | Fat: 38g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 54mg | Sodium: 243mg | Potassium: 294mg | Fiber: 7g | Sugar: 1g | Vitamin A: 6IU | Vitamin C: 7mg | Calcium: 22mg | Iron: 1mg

The post Low Carb Keto French Meat Pie (Gluten Free, Nut Free) appeared first on Sugar-Free Mom.

What is Halloumi? 

Halloumi cheese is a fantastic alternative for those who have sensitivities to cow’s milk. Halloumi cheese is traditionally made form sheep’s milk but can also be made from goats milk. It’s a mild, semi-hard cheese that has a high melting point. You can actually fry or grill it so it gets crispy on the outside and is semi soft on the inside.  My daughter has some lactose issues with cows milk but has no problem enjoying halloumi cheese as well as Manchego cheese which is also made from sheep’s milk.

Mediterranean Zucchini Balls

Fresh herbs and lemon zest add that tasty Mediterranean flavor to these easy zucchini balls. They can even be prepped in advance and saved in the fridge until you’re ready to cook them off at the last minute. Wonderful for an appetizer or side with a tasty dip. Enjoy with my homemade ketchup or Ranch!

Meal Planning

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

Naturally Keto Starter Pack Giveaway

Look at all these amazing products! Over $200 worth of amazing products to use in my new cookbook! You’ll certainly be ready for the holiday season with all these products and my cookbook. It’s an incredible bundle of goodies! Enter this Giveaway Here! 

More Zucchini Recipes:

• Hassleback Zucchini
• Taco Stuffed Zucchini
• Salt and Vinegar Zucchini Chips

Keto Halloumi Zucchini Balls

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Keto Halloumi Zucchini Balls

Prep Time 45 minutes minutes

Cook Time 10 minutes minutes

Servings 12 balls

Calories 55kcal

Author Naomi Sherman

Ingredients

• 2 medium zucchini
• 1 shallot chopped finely
• 2 cloves garlic minced
• 4 ounces halloumi cheese cut into pea sized chunks
• 1 egg
• 3 tbsp fresh basil finely chopped
• 1 tbsp fresh parsley finely chopped
• 2 tsp lemon zest
• 4 tbsp ground flaxseed
• 1/4 tsp salt
• 1/8 tsp pepper
• oil for frying

Instructions

• Grate the zucchini and place in a colander to drain for 10 minutes.
• Place into a clean cloth and squeeze until almost dry.
• Place in a large mixing bowl and add all of the other ingredients, except for the oil, and
  mix really well.
• Roll into balls and place n a plate or tray and refrigerate for 30 minutes to 1 hour.
• Heat a few tablespoons of oil in a frying pan and shallow fry the balls in batches until golden.
• Store in the refrigerator for up to 5 days.

Notes

Net Carbs: 1g

Nutrition

Serving: 1ball | Calories: 55kcal | Carbohydrates: 2g | Protein: 4g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 14mg | Sodium: 170mg | Potassium: 97mg | Fiber: 1g | Sugar: 1g | Vitamin A: 147IU | Vitamin C: 7mg | Calcium: 104mg | Iron: 1mg

Naomi is the force behind Naomi Sherman | Food Creative. She is passionate about recipe development, food photography and styling. An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born. She fiercely believes that what you put in your body is one of the most important factors for your physical, and mental, wellbeing.

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