Sugar Free Pumpkin Pie Custard

I already have a popular Sugar Free Keto Pumpkin Pie Custard on my website, but I had some ricotta cheese in the refrigerator that I needed to use. I decided to create another version using part-skim ricotta to increase the protein without relying on heavy cream.

The result was perfectly creamy, lightly spiced and absolutely delicious. Both recipes taste just like pumpkin pie filling, but this ricotta version provides 11 grams of protein per serving!

Each individual custard has 184 calories, 7 grams of total carbs, 1 gram of fiber and 6 grams of net carbs.

Easy Keto Pumpkin Custard Recipe with Ricotta

This easy keto pumpkin custard recipe combines pureed pumpkin, ricotta cheese, cream cheese, eggs, vanilla, pumpkin pie spice and your favorite low carb sweetener.

The main ingredients go into one bowl before the mixture is divided among four ramekins. The custards bake in a hot water bath, which helps them cook gently and evenly.

Once chilled, the texture is somewhere between traditional pumpkin pie filling and creamy ricotta cheesecake. There is no crust to make, roll or bake, so it is also a simple gluten-free and grain-free dessert for the holiday season.

Why Ricotta Gives This Crustless Pumpkin Pie a Creamy Texture

Part-skim ricotta adds body and creaminess while also increasing the amount of protein in each serving. A small amount of cream cheese helps create a smooth, rich custard without the heavy cream used in many traditional pumpkin custard recipes.

For the nutritional information listed in the recipe, be sure to use part-skim ricotta. Whole-milk ricotta should also work, but it will make the custard richer and increase the calories and fat.

Ricotta can vary in moisture. If yours looks especially watery, drain off any visible liquid before measuring it.

Is Pureed Pumpkin Keto-Friendly?

Pumpkin is a winter squash, but it can still fit into a keto or low-carb diet when portion size is considered. This entire recipe uses just ½ cup of pumpkin puree divided among four custards.

Be sure to purchase canned pure pumpkin with pumpkin as the only main ingredient. Do not use canned pumpkin pie filling, which already contains sugar and other ingredients.

Main Ingredients for Low Carb Pumpkin Custard

Here is what you will need:

• Part-skim ricotta cheese
• Pure pumpkin puree
• Cream cheese
• Eggs
• Pumpkin pie spice
• Pumpkin Liquid stevia or another low carb sweetener
• Vanilla extract
• Salt

Pumpkin pie spice typically contains warming spices such as cinnamon, ginger, nutmeg, cloves and sometimes allspice. You can use a store-bought blend or your favorite homemade pumpkin spice mixture.

How to Bake Pumpkin Ricotta Custard in a Water Bath

A water bath provides gentle, even heat around the ramekins. This helps the custard bake evenly and gives it a softer, creamier texture.

Place the filled ramekins inside an 8-by-8-inch baking dish. Carefully pour hot water into the larger dish until it reaches halfway up the sides of the ramekins. Take care not to splash water into the pumpkin mixture.

Bake until the custards are set and a knife inserted into the center comes out clean. Let them cool before transferring them to the refrigerator. These custards taste best after chilling for at least one or two hours.

Low Carb Sweetener Options

I used pumpkin spice liquid stevia, but vanilla liquid stevia, cinnamon stevia or a combination of liquid stevia and maple extract would also complement the pumpkin flavor.

You can use another low carb sweetener if you prefer, but the amount needed will depend on the product and its sweetness level. A powdered sweetener will dissolve more easily than a coarse granulated sweetener, which may leave the custard with a grainy texture.

I no longer use erythritol as a sweetener in my recipes due to many people worried about using it since in some studies it can cause blood clotting. 

Use my Sugar Free Sweetener Guide and Conversion Chart to find the correct amount for your preferred sweetener.

I love using a little maple extract which provides flavor but does not add sweetness, so it should be combined with a sweetener.

Regular maple syrup, honey or coconut sugar would increase the total carbs and the recipe would no longer be sugar free or keto friendly.

Can I Make Dairy-Free Pumpkin Custard or a Paleo Version?

Ricotta and cream cheese create the structure and texture of this particular recipe, so replacing them with almond milk or coconut milk would not be a direct substitution.

If you need a dairy-free pumpkin custard or Paleo-friendly dessert, make my original Keto Pumpkin Pie Custard instead. That recipe is easy to adapt to be made without dairy by replacing the heavy cream with unsweetened coconut milk or cashew milk.

Can I Use Fresh Pumpkin Instead of Canned Pumpkin Puree?

You can use homemade fresh pumpkin puree, but its moisture content can vary. Drain watery puree before measuring so the custard sets properly.

Use exactly ½ cup of pumpkin puree for this recipe. Do not substitute pumpkin pie filling because it contains added sugar and may already contain spices and other ingredients that will change the flavor, texture and grams of total carbs.

Frequently Asked Questions About Keto-Friendly Pumpkin Custard

Can I use whole-milk ricotta?

Yes. Whole-milk ricotta should produce a richer custard, but it will increase the fat and calories. Use part-skim ricotta if you want the nutritional information shown in the recipe.

Can I substitute cottage cheese for ricotta?

I have not tested cottage cheese in this recipe. Cottage cheese is often wetter and has a different texture, so it would need to be blended smooth and possibly drained. For the best tested result, I recommend ricotta.

Can I replace the cream cheese with Greek yogurt?

I have not tried this substitution. Greek yogurt contains more moisture and may make the custard softer or tangier. Cream cheese produces the tested creamy texture and helps the custard set.

Do I have to use a water bath?

I recommend the water bath for the creamiest, most evenly baked custard. Please note that direct oven heat can cause the edges to overbake before the center is set.

Can I bake the mixture in one large dish?

I tested this recipe in four 6-ounce ramekins. A larger custard should work, but the baking time will need to be adjusted. Begin checking when the center is mostly set with only a slight jiggle.

Can I make this pumpkin custard ahead of time?

Yes! It needs at least one or two hours to chill, so it is a wonderful make-ahead dessert for Thanksgiving or any fall gathering. You can also prepare it the night before serving.

Is pumpkin ricotta custard served warm or cold?

For the best flavor and texture, serve it chilled. Top each custard with sugar-free whipped cream or Greek yogurt and a sprinkle of cinnamon, nutmeg or pumpkin pie spice.

More Healthy Pumpkin Recipes

If you love the flavor of pumpkin pie filling, try my original Sugar Free Low Carb Pumpkin Pie Custard. My easy crustless pumpkin pie option and can be adapted for a dairy-free or Paleo diet.

Sugar Free Pumpkin Pie Cupcakes

Sugar Free Keto Pumpkin Cake Roll

Sugar Free Low Carb Pumpkin Pie Fudge

Sugar Free Keto Pumpkin Pie Ice Cream

1 Minute Sugar Free Chocolate Pumpkin Fudge Cookie

Sugar Free Keto Pumpkin Ricotta Custard

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Sugar Free Keto Low Carb Pumpkin Ricotta Custard

Course Dessert

Prep Time 5 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 184kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 1 cup Part Skim Ricotta Cheese
• 1/2 cup pumpkin puree not pumpkin pie filling
• 2 ounces cream cheese
• 2 eggs beaten
• 1-2 teaspoons pumpkin pie spice use 2 if you like a strong pumpkin flavor
• 1-2 teaspoons pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt

Instructions

• Preheat oven to 350 degrees.
• Spray four- 6-ounce ramekins or custard cups with olive oil cooking spray.
• In a large mixing bowl or stand mixer mix together ricotta, pumpkin, cream cheese, eggs, spices, vanilla extract and sweetener.
• Pour evenly into ramekins. Place into an 8 by 8 baking dish. Fill dish with hot water reaching half way up ramekins.
• Bake for 35-40 minutes or until a knife in center comes out clean.
• Cool for about 30 minutes then refrigerate 1-2 hours or overnight.
• Invert onto a plate or serve from dish.
• Top with sugar free whipped cream or Greek yogurt. Sprinkle with pumpkin pie spice.
• Store covered with plastic wrap in the fridge for up to 5 days. 

Video

Notes

Net Carbs: 6 g

Midlife Macro™ approved recipe!

Nutrition

Serving: 1custard | Calories: 184kcal | Carbohydrates: 7g | Protein: 11g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Cholesterol: 34mg | Sodium: 124mg | Potassium: 164mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5196IU | Vitamin C: 1mg | Calcium: 194mg | Iron: 1mg

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

Sugar Free Keto Frozen Whipped Coffee

It’s light, fluffy and creamy when first whipped, then becomes perfectly soft and scoopable after freezing overnight.

Made with just four simple ingredients—instant coffee, hot water, zero-sugar honey and optional vanilla stevia—this easy frozen whipped coffee contains no added sugar and no erythritol.

Simply add one serving to a glass of cold milk with ice cubes and stir. The frozen coffee slowly melts into the milk, creating a creamy iced latte with incredible coffee flavor.

If you loved my original Sugar Free Whipped Dalgona Coffee, this frozen version makes enjoying it even easier!

What Is Frozen Whipped Dalgona Coffee?

Traditional Dalgona coffee is made by whipping equal amounts of instant coffee, granulated sugar and hot water until the mixture becomes pale, thick and fluffy.

The whipped coffee became popular in South Korea before turning into one of the biggest social media coffee trends. It is usually spooned over hot or cold milk and stirred before drinking.

Frozen whipped Dalgona coffee takes that same idea one step further. After whipping, the coffee mixture is transferred to a freezer-safe container and frozen overnight.

Instead of freezing into a solid block, this sugar-free version remains soft enough to scoop directly from the freezer.

It’s an easy way to prepare multiple servings of my keto Dalgona coffee at once! I simply updated my Keto Dalgona Coffee to make more servings and it’s perfect!

Why This Keto Dalgona Coffee Stays Soft in the Freezer

Traditional frozen whipped coffee depends on a large amount of sugar to create its soft, scoopable texture. Removing the sugar without replacing its function can cause the coffee to freeze too hard or become icy.

For this recipe, I used Wholesome Yum Zero Sugar Honey. It is made with a monk fruit and allulose blend as well as soluble tapioca fiber.

I have successfully used liquid allulose to keep my keto ice cream soft and my keto breads tender, so I knew it was the best keto-friendly sweetener to test in this frozen coffee.

The allulose helps the mixture remain soft after freezing, while the soluble fiber gives it additional body. The final texture is light, creamy and scoopable without using sugar, corn syrup or erythritol.

Ingredients for Sugar-Free Frozen Whipped Coffee

The exact measurements are located in the printable recipe card at the bottom of this post.

Instant coffee

You must use instant coffee or instant espresso for Dalgona coffee.

Instant coffee dissolves completely in the hot water and creates the foam needed for the mixture to whip.

Regular ground coffee, brewed coffee or brewed espresso coffee will not work. Instant espresso can be used, but its flavor may be much stronger and slightly more bitter.

Use a decaffeinated instant coffee if you want less caffeine.

Zero-sugar honey

The zero-sugar honey provides sweetness, body and the soft frozen texture. I used only ¼ cup for the entire six-serving recipe.

Regular honey contains sugar and carbohydrates, so it would not produce the same sugar-free keto coffee. Be sure you are using the specific zero-sugar honey substitute linked in the recipe.

Hot water

The water needs to be hot enough to dissolve the instant coffee and loosen the thick honey substitute.

Measure carefully. Adding too much water can prevent the mixture from reaching stiff peaks and may produce an icier texture after freezing.

Vanilla stevia

Vanilla stevia is optional, but it helps balance the strong coffee flavor without adding bulk or additional carbohydrates.

Taste the whipped mixture before freezing and adjust the stevia to your preference. Remember that foods often taste slightly less sweet once frozen.

Best Sugar-Free Sweeteners for Frozen Dalgona Coffee

Allulose is my preferred sweetener for this recipe because of the soft texture it creates after freezing.

A monk fruit and allulose blend may also work, but different brands vary in sweetness and concentration. Powdered or confectioners allulose should dissolve more easily than a coarse granulated sweetener, but it has not been tested in this exact frozen recipe.

I would not recommend replacing the zero-sugar honey with an erythritol-based sweetener. Erythritol can recrystallize as it cools and may produce a grainier or harder frozen texture.

If you substitute another sweetener, you may need to adjust both the sweetener and hot water. For guaranteed results, use the zero-sugar honey tested in the recipe.

How to Make Sugar Free Keto Frozen Whipped Dalgona Coffee

Add the instant coffee, zero-sugar honey and optional vanilla stevia to the bowl of a stand mixer fitted with the whisk attachment.

Pour in the hot water and begin mixing on low speed so the ingredients do not splash out of the bowl. Increase to high speed and whip until the coffee becomes lighter in color, increases in volume and forms stiff peaks.

Scrape down the sides of the bowl as needed. An electric hand mixer and deep bowl will also work. You can use a hand whisk, but it will require considerably more time and effort.

Transfer the whipped coffee to a shallow freezer-safe container with a tight-fitting lid. Freeze for at least 8 hours or overnight.

The total finished batch weighs approximately 140 grams. One serving is one-sixth of the batch, or approximately 23 grams of frozen whipped coffee.

How to Serve Frozen Whipped Coffee

Place ice cubes in a glass and add about 8 ounces of unsweetened almond milk or your favorite milk.

Add one serving of frozen whipped coffee. Allow it to soften in the cold milk for a minute, then stir well to create a creamy iced keto latte.

Other serving options include:

• Unsweetened coconut milk
• Unsweetened cashew milk
• Unsweetened Almond milk
• Fairlife milk
• Warm milk for a hot latte

The calories, protein, carbohydrates and net carbs of the complete drink will depend on the milk you choose. The nutritional information in the recipe card is for the frozen whipped coffee only.

Common Mistakes When Making Dalgona Coffee

Using regular ground coffee

Only instant coffee or instant espresso will dissolve and whip properly. Ground coffee will leave grounds in the mixture and will not create the same foam.

Adding too much water

Measure the hot water carefully. Extra liquid can prevent the coffee from becoming thick enough to hold stiff peaks.

Not whipping long enough

The mixture will first look dark and foamy. Continue beating with an electric mixer until it becomes lighter, thicker and visibly increases in volume.

Changing the sweetener

Not every sugar-free sweetener behaves the same way in the freezer. Stevia and monk fruit provide sweetness, but they do not add the same bulk or control the frozen texture the way allulose does.

How to Store Frozen Whipped Coffee

Keep the frozen whipped coffee in a covered, freezer-safe container.

Scoop out only the amount you need and return the container to the freezer immediately. Keeping it tightly covered will protect the coffee flavor and help prevent ice crystals from forming.

This is a convenient make-ahead recipe because you can prepare six servings at one time and enjoy a quick iced keto coffee whenever you want one.

Frequently Asked Questions

Is Dalgona coffee keto-friendly?

Traditional Dalgona coffee is made with a significant amount of granulated sugar and is not appropriate for a keto or low carb diet.

This version uses zero-sugar honey made with monk fruit and allulose. Be sure to serve it with unsweetened milk and include the milk when calculating the total carbohydrates and net carbs in your drink.

You can also use liquid Allulose if you don’t have the zero sugar honey.

Why isn’t my coffee turning into whipped Dalgona coffee?

The most common reason is using brewed coffee or ground coffee instead of instant coffee.

Also check that you measured the ingredients accurately, used hot water and whipped the mixture long enough. A stand mixer or electric hand mixer will produce the fastest and fluffiest results.

Can you premake Dalgona coffee?

Yes! That is the best part of this frozen recipe. Make the entire batch, freeze it overnight and scoop out one serving whenever you want a quick whipped keto coffee.

More Sugar-Free Keto Coffee Recipes

If you love this frozen whipped coffee, try these next:

• Sugar Free Pumpkin Frappuccino
• Iced Bulletproof Coffee
• Sugar Free Caramel Mocha Iced Coffee
• Keto Coffee Semifreddo
• Sugar Free Coffee Cheesecake

Sugar Free Low Carb Keto Frozen Dalgona Coffee

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Sugar Free Keto Frozen Whipped Dalgona Coffee

Prep Time 3 minutes minutes

Servings 6 servings

Calories 19kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 3 tbsp Instant coffee or see other options above
• 1/4 cup Zero Sugar Honey (see sweetener options above)
• 1/4 cup hot water
• 1/2 tsp vanilla stevia optional

Instructions

• Combine all the ingredients, except the hot water, into a stand mixer with the whisk attachment or large mixing bowl using a hand held mixer. Mix to combine.
• Pour in the hot water and turn the stand mixer on high speed, number 6, for 1 minute. Scrap down the sides of the bowl and blend on high again for 2-3 more minutes for the right consistency or until lighter in color and whipped in texture. Taste and adjust to your level of sweetness.
• Spread evenly into a glass container and score using a butter knife into 6 servings then cover and freeze for 3-6 hours or overnight.
• Pour a cup of unsweetened almond milk or milk of choice and scoop the whipped coffee into your glass. Store in the freezer for up to a month.

Video

Notes

Net Carbs: 2 grams per serving.  MMM™ Approved

Total carbohydrates include approximately 4 grams of fiber and 6.7 grams of allulose from the zero-sugar honey, which have been subtracted when calculating net carbohydrates.

I weighed the total amount before freezing and it was 140 grams so 1/6th serving would be 23 grams or just score into 6 servings. 

Pin the video to Pinterest Here 

Nutrition

Serving: 1serving | Calories: 19kcal | Carbohydrates: 13g | Protein: 0.3g | Fat: 0.01g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.002g | Sodium: 1mg | Potassium: 89mg | Fiber: 4g | Calcium: 4mg | Iron: 0.1mg

The post Sugar Free Keto Frozen Whipped Dalgona Coffee appeared first on Sugar-Free Mom.

Keto No Bake Mini Oreo Cheesecake Bites

Because they require no baking, these mini cheesecakes are especially convenient when you need a make-ahead dessert. Prepare them in advance, refrigerate until firm, and serve them straight from the fridge whenever you’re ready for something sweet.

These bite-sized cheesecakes have everything you want in a decadent dessert: a chocolate cookie base, a smooth and creamy filling, and my mock crushed sugar-free sandwich cookies flavor in every bite. Their individual size also makes them easy to serve at parties, holidays, and family gatherings.

Using my no bake, sugar-free Oreo-style cookie crumble helps create the familiar cookies-and-cream flavor while keeping the dessert lower in carbohydrates than traditional Oreo cheesecake. Be sure to check the nutrition label on your keto Oreo cookies to top the cheesecakes, as carb counts can vary considerably between brands.

The Appeal Of Keto Friendly Desserts

Following a low-carb or keto lifestyle doesn’t mean you have to give up dessert. The secret is choosing ingredients that provide the sweetness and texture you love without relying on traditional sugar.

These mini Oreo cheesecakes are a wonderful example. Cream cheese creates a naturally rich filling, while a keto-friendly sweetener adds sweetness without the usual sugar. My cookie crumble is just like sugar-free chocolate sandwich cookies to bring that recognizable cookies-and-cream flavor to the crust and filling.

Another advantage is portion control. Since each cheesecake is made individually, you can enjoy a satisfying dessert without having to cut or measure a slice from a larger cheesecake.

Ingredients Needed For Sugar Free Keto No Bake Mini Oreo Cheesecakes

You only need a handful of ingredients to prepare these easy no-bake treats. Refer to the recipe card below for the exact quantities used in this recipe.

• Sugar-free Oreo-style chocolate sandwich cookies
• Melted butter for the cookie crust
• Full-fat cream cheese, softened
• Powdered low-carb sweetener
• Heavy whipping cream
• Vanilla extract
• Additional cookies for the topping

For the smoothest filling, allow the cream cheese to soften at room temperature before mixing. Powdered sweetener is preferable to granulated sweetener because it dissolves more easily and is less likely to give the filling a gritty texture.

When choosing sandwich cookies, always check the package information. A product labeled “sugar free” is not automatically keto-friendly, and some varieties may contain ingredients or sugar alcohols that do not work for everyone.

Step By Step Preparation Guide

Begin by lining a mini muffin pan with paper or silicone liners. This makes the chilled cheesecakes much easier to remove and serve.

Combine the cookie ingredients to make the crumbs in a food processor with the melted butter, then divide in half and use one half of the mixture evenly among the prepared cups. Press each portion firmly into the bottom to create a compact crust.

Next, beat the softened cream cheese with the powdered sweetener and vanilla until the mixture is completely smooth.

(This is an additional step not on the recipe card). In a separate bowl, whip the heavy cream until it forms firm peaks. Gently fold the whipped cream into the cream cheese mixture to keep the filling light and airy. You could skip this step like I did, if you prefer and just add the heavy cream to the mixer to blend together.

Spoon or pipe the cheesecake mixture over each prepared crust and smooth the tops as best you can. If using, add an Oreo cookie right into the middle of the cheesecake cups.

Refrigerate the mini cheesecakes for the amount of time specified in the recipe card, or until the filling is firm enough to hold its shape. Garnish them with more cookie crumbs or another favorite keto-friendly topping, like my sugar free whipped cream, before serving.

Tips For Making Perfect Mini Cheesecakes

Use room-temperature cream cheese for a lump-free filling. Cold cream cheese is more difficult to blend and may leave small lumps behind.

Whip the heavy cream in a cold bowl for the best volume. Once it has been folded into the cream cheese, avoid overmixing so the filling stays fluffy.

Press the crust down firmly with the back of a small spoon or the end of a flat measuring cup or a paper cupcake liner. A tightly packed crust is less likely to crumble when the cheesecakes are removed from their liners.

Most importantly, allow enough time for the cheesecakes to chill completely. Although it may be tempting to serve them immediately, chilling gives the filling time to firm up and helps all the flavors come together.

Nutritional Benefits Of This Sugar Free, Keto Dessert

Traditional Oreo cheesecake can contain a substantial amount of added sugar. This version uses sugar-free cookies and a low-carb sweetener, making it a more suitable choice for many people limiting their sugar or carbohydrate intake.

The cream cheese and heavy cream also contribute fat and richness, helping a small serving feel satisfying. However, “sugar free” does not necessarily mean carb free or calorie free. Use the nutrition information calculated from your specific ingredients and serving size for the most accurate values.

Readers with dietary restrictions should also review every product label carefully. Ingredients and nutritional values can differ significantly between brands.

Serving Suggestions And Storage Tips

Serve these mini cheesecakes cold, straight from the refrigerator. For a simple presentation, top each one with a sprinkle of chocolate cookie crumbs. You could also add a small swirl of sugar-free whipped cream just before serving.

Keep leftover cheesecakes in a covered container in the refrigerator for up to 3 days. Separating the layers with parchment paper can help protect the toppings and prevent the cheesecakes from sticking together.

If you plan to freeze them, first test how your chosen sweetener and dairy ingredients respond to freezing and thawing. Freeze the cheesecakes without delicate toppings, then thaw them in the refrigerator before serving.

Variations And Add Ons To Customize Your Cheesecakes

There are plenty of simple ways to customize these mini no-bake cheesecakes:

• Add a little unsweetened cocoa powder for a more intense chocolate filling.
• Mix in sugar-free chocolate chips for extra texture.
• Add peppermint extract for a chocolate-mint variation.
• Swirl in a small amount of natural, no-sugar-added peanut butter.
• Top each cheesecake with fresh raspberries or sliced strawberries.
• Use a different flavor of keto-friendly sandwich cookie for the crust.
• Add sugar-free chocolate sauce immediately before serving.

Whenever you add or substitute an ingredient, remember to recalculate the nutritional information if keeping track of net carbohydrates is important to you.

Enjoying Guilt Free Indulgence

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prepare a batch ahead of time and keep them chilled until dessert is served. With a crunchy chocolate crust and a luscious cream cheese filling, these mini cheesecakes prove that a lower-sugar dessert can still feel wonderfully indulgent.

Sugar Free Low Carb Keto Mini No Bake Oreo Cheesecakes

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Sugar Free Low Carb Keto Mini Oreo Cheesecakes

These Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes make it easy to enjoy a creamy cookies-and-cream dessert without turning on the oven. Their individual size is perfect for sharing, while the simple no-bake preparation makes them convenient for parties, holidays, or an everyday treat.

Prep Time 20 minutes minutes

Servings 12 cheesecakes

Calories 273kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

Cookie Crumbs

• 1/2 cup unsweetened cocoa powder
• 1/3 cup sunflower seeds raw, unsalted
• 1/3 cup coconut flour
• 1/3 cup Monk Fruit Allulose Confectioners
• 6 tbsp unsalted butter softened
• pinch salt

No Bake Cheesecake Filling

• 16 ounces cream cheese softened
• 1/2 cup heavy cream
• 1-2 tsp Chocolate Liquid Stevia or Vanilla or to taste

Optional Toppings

• 12 mini highkey keto oreo cookies
• 1 cup sugar free whipped cream

Instructions

• Place paper liners or silicone cupcake liners into a 12 capacity muffin pan. Set aside.
• Place the first six ingredients into a food processor and process until fine crumbs form. Separate in half.
• Using half the cookie crumb mixture, place about 2 teaspoons of cookie crumbs into each cupcake liner and press down to flatten evenly. Set aside.
• Place the cream cheese into a stand mixer and blend on high until smooth. Pour in the heavy cream and sweetener and blend until smooth and whipped in texture. Alternatively, you could whip the heavy cream separately and fold it into the cream cheese.

  Taste and adjust sweetener if needed.
• Stir the cookie crumbs into the cream cheese mixture and fill the 12 capacity muffin pan.

  If using mini oreos, push half way into the center of each cheesecake cupcake or top with sugar free whipped cream and serve.

  Refrigerate until ready to serve. Store refrigerated for up to 3 days.

Video

Notes

5 g net carbs for one mini oreo cheesecake and does not include optional toppings

Pin the video here.

Nutrition

Serving: 1serving | Calories: 273kcal | Carbohydrates: 8g | Protein: 4g | Fat: 26g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 53mg | Sodium: 126mg | Potassium: 52mg | Fiber: 3g | Sugar: 2g | Vitamin A: 683IU | Calcium: 38mg | Iron: 0.04mg

The post Sugar Free Low Carb Keto No Bake Mini Oreo Cheesecakes appeared first on Sugar-Free Mom.

Sugar Free Homemade Keto Marshmallows

If you’ve been following me for a while, you know I love a good recipe challenge. And let me tell you…this one has been sitting on my foodie bucket list for years.

I’ve made everything from keto breads and cheesecakes to sugar-free candy, but homemade keto marshmallows always intimidated me.

Traditional marshmallows rely on hot sugar syrup, corn syrup, and very precise candy-making techniques. Recreating that same fluffy texture without table sugar or corn syrup seemed almost impossible.

But after years of recipe testing, I finally felt confident enough to give these easy sugar-free marshmallows a try.

My very first batch wasn’t a complete failure, but it wasn’t exactly what I was hoping for either.

I used pure liquid allulose, and while the marshmallow mixture whipped beautifully and became bright white, it stayed just a little too soft. That’s when I realized the extra moisture from liquid allulose was preventing the marshmallows from setting as firmly as I wanted.

For my second attempt, I kept everything exactly the same except for one important change.

Instead of liquid allulose, I used a confectioners-style monk fruit allulose blend, and it made all the difference!

The marshmallow mixture whipped into thick, glossy stiff peaks, set beautifully at room temperature, and gave me the fluffy texture I’d been dreaming about. I also switched from an 8×8 pan to a 9×9 pan, which created the perfect marshmallow height.

I can honestly say these are everything I hoped they’d be.

Soft.

Fluffy.

Light.

And completely sugar free.

Why You’ll Love These Homemade Keto Marshmallows

Whether you’re following a keto diet, low carb diet, or simply trying to reduce your blood sugar spikes, these homemade marshmallows are an easy recipe you’ll want to make again and again.

They’re:

• Zero added sugar
• Low carb and keto friendly
• Naturally gluten free
• Only 3 calories each
• Made without corn syrup
• No egg whites required
• Perfect for hot chocolate
• Great for s’mores
• Delicious in protein shakes
• Perfect sweet treat for holidays or everyday snacking

Unlike store-bought marshmallows, these contain simple ingredients you can actually pronounce.

Why I Use Grass-Fed Gelatin

One of the reasons I love making homemade marshmallows is that they’re actually a delicious way to enjoy one of my favorite functional ingredients, grass-fed gelatin powder.

I personally only use and recommend grass-fed beef gelatin because it comes from pasture-raised cattle rather than conventionally raised animals. While all gelatin provides collagen-building amino acids, choosing grass-fed sources gives me greater confidence in the quality of the finished product.

Gelatin is rich in amino acids like glycine, proline, and hydroxyproline, which are the primary building blocks of collagen.

These amino acids may help support:

• Healthy skin elasticity
• Strong hair and nails
• Joint comfort
• Bone health
• Healthy digestion
• A healthy gut lining
• Better recovery after exercise
• Muscle maintenance as we age

Glycine is especially interesting because it also plays a role in supporting relaxation and restful sleep, which makes these marshmallows a fun bedtime treat in a cup of sugar-free hot chocolate.

Of course, I’m not eating marshmallows as my primary collagen source, but I certainly don’t mind getting a little extra nutrition while satisfying my sweet tooth!

Ingredients You’ll Need

One of my favorite things about this marshmallow recipe is how incredibly simple it is.

You’ll only need:

• Cold water
• Grass-fed gelatin powder
• Monk fruit allulose sweetener
• Vanilla extract
• Vanilla liquid stevia
• Salt

That’s it.

No corn syrup.

No sugar.

No artificial food coloring.

No preservatives.

Why This Sweetener Works Best

After testing multiple batches, I can confidently recommend using a confectioners-style monk fruit allulose blend instead of liquid allulose.

Liquid allulose contains additional water, which can make the marshmallow mixture softer and delay setting.

The powdered monk fruit allulose blend dissolves quickly in the hot syrup while allowing the gelatin to create those beautiful fluffy stiff peaks.

Unlike regular sugar, keto-friendly sweeteners don’t caramelize exactly the same way, so you don’t need to cook them to the traditional 240°F soft-ball stage.

A simple rolling boil for about two minutes (or approximately 210°F if using a candy thermometer) worked perfectly during testing.

Tips for Perfect Keto Marshmallows

If this is your first time making marshmallows, don’t worry-they’re much easier than they seem.

A few helpful tips:

• Bloom the gelatin completely before adding the hot syrup.
• Use the whisk attachment on a stand mixer for the fluffiest texture.
• Pour the hot syrup directly into the gelatin instead of along the sides of the bowl.
• Whip on high speed for about 15 minutes.
• Wait until the mixture forms stiff peaks before transferring it to your prepared pan.
• Work quickly once mixing is finished because the marshmallow mixture starts setting almost immediately.
• Allow them to dry uncovered at room temperature overnight for the best texture.
• Use a lightly greased sharp knife for clean slices.

Frequently Asked Questions

Can I use liquid allulose?

I don’t recommend it.

My first test batch used liquid allulose, and while it whipped beautifully, the marshmallows remained softer because of the extra moisture.

For best results, stick with a powdered monk fruit allulose blend.

Can I use regular sugar?

Absolutely, but then these would simply become traditional marshmallows, and the nutrition information would change dramatically.

My goal was creating low carb marshmallows that taste like the real thing without affecting blood sugar the same way.

Can I use erythritol instead of the monk fruit allulose blend?

I don’t recommend it.

While many older keto marshmallow recipes use erythritol or erythritol-based sweeteners, I no longer develop recipes with erythritol because it doesn’t perform as well in many desserts and candy recipes.

Erythritol tends to recrystallize as it cools, which can leave marshmallows with a gritty or crunchy texture instead of the soft, fluffy texture you’re looking for. It also has a noticeable cooling sensation that can overpower the classic vanilla marshmallow flavor.

After extensive recipe testing, I’ve found that a monk fruit allulose blend creates a much smoother marshmallow mixture with a softer bite that’s much closer to traditional marshmallows.

If you have an erythritol-based sweetener like Swerve Confectioners, I don’t recommend substituting it in this recipe. For the best results, stick with the confectioners-style monk fruit and allulose blend listed in the recipe.

Do these taste like store-bought marshmallows?

Honestly, yes!

The texture of my low-carb marshmallows is surprisingly close to classic marshmallows, although they’re just slightly softer because they’re made without traditional sugar syrup.

Do I need a candy thermometer?

No.

A candy thermometer is helpful if you have one, but simply bringing the syrup to a rolling boil and cooking for about two minutes worked perfectly in my testing.

How should I store them?

Store your sugar-free marshmallows in an airtight container in a cool, dry place for up to two weeks.

For longer storage, freeze them for up to three months.

Can I roast these over a campfire?

Not exactly.

These low carb marshmallows taste remarkably similar to traditional marshmallows, but they won’t toast or caramelize the same way over an open flame. Regular marshmallows brown because the sugar caramelizes and melts.

Since these are made with a keto-friendly sweetener instead of table sugar or corn syrup, they don’t develop that golden, toasted exterior.

If you hold them over a flame too long, they’ll simply soften, melt, and eventually drip off the skewer rather than puffing up and turning golden brown like store-bought marshmallows.

That said, they’re still absolutely delicious:

• Floating in hot chocolate
• Chopped into homemade keto ice cream
• Added to protein shakes
• Mixed into sugar-free rice crispy treats
• Enjoyed as a sweet snack right out of the container

If you’d like a lightly toasted finish, a small kitchen or crème brûlée torch may lightly brown the outside. I recommend using quick passes with the flame rather than holding it in one spot, as keto-friendly sweeteners can melt faster than regular sugar. If you try this, let me know how it works for you!

After years of putting this recipe off, I’m so glad I finally checked homemade keto marshmallows off my foodie bucket list.

Sometimes the recipes that seem the most intimidating turn out to be some of the most rewarding. Once I swapped the liquid allulose for a confectioners-style monk fruit allulose blend, everything came together beautifully.

Whether you’re dropping one into hot chocolate, making sugar-free s’mores, adding them to protein shakes, or simply enjoying one as a little sweet treat, I think you’ll be amazed that something this fluffy can be completely sugar free, low carb, and keto friendly.

Easy Sugar-Free Marshmallows Recipe

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Easy Sugar Free Low Carb Keto Marshmallows Recipe

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 20 servings

Calories 3kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/2 cup cold water
• 3 tbsp gelatin
• 2/3 cup water
• 1 cup monk fruit allulose blend confectioners
• 1 tsp vanilla extract
• 1 tsp vanilla stevia
• pinch sea salt

Instructions

• Line a 9×9-inch pan with parchment and lightly grease. Set aside. If using a stand mixer, fit it with the whisk attachment. Have all your ingredients ready to go.
• Pour the cold water (1/2 cup) into your stand mixer's bowl or a large glass bowl. Sprinkle the gelatin in and allow to bloom.
• Pour the remaining water (2/3 cup) into a saucepan, and pour in the monk fruit allulose sweetener. Bring to a boil over medium heat, allowing the sweetener to completely dissolve.

  If you have a kitchen thermometer, heat the mixture until it reaches about 210°F (100°C). Don’t worry if you don’t have one—simply bring it to a rolling boil and let it cook for about 2 minutes.

  Unlike regular sugar, sugar alcohols don’t caramelize or reach the same high temperatures used in traditional candy making, so boiling for 2 minutes ensures the mixture is hot enough for the recipe to work properly.
• At this point, you’ll want to work fairly quickly so the mixture stays hot. Turn your stand mixer to low speed just long enough to break up the bloomed gelatin, then carefully pour the hot syrup into the bowl, aiming for the gelatin rather than the sides of the bowl to minimize cooling.

  Increase the mixer to high speed and whip continuously for about 15 minutes. Add the salt around the 8-minute mark, then the vanilla extract (and liquid stevia, if using) around 12 minutes. By the end of mixing, the marshmallow mixture should be thick, glossy, and fluffy, holding stiff peaks. If you’re using a glass mixing bowl, it should feel only slightly warm to the touch.
• Turn off the mixer and immediately pour the marshmallow mixture into your prepared baking dish. Work quickly, as the mixture begins to set fast. Don’t worry about scraping every last bit from the whisk or bowl—trying to get it all can cause the marshmallow to firm up before you get it into the pan.
• Allow the marshmallows to set uncovered at room temperature for at least 6 hours, or preferably overnight, until they are firm and easy to handle. Gently lift them out of the pan and cut into squares using a lightly greased knife for clean edges.

  Unlike traditional marshmallows, these keto marshmallows aren’t overly sticky, so there’s usually no need to coat them in powdered sweetener. If they do feel tacky, simply rub a tiny amount of coconut oil on your knife or hands to prevent sticking. In very warm or humid weather, you can lightly dust them with powdered allulose or your favorite powdered keto sweetener if desired.

  Store the marshmallows in an airtight container in a cool, dry place for up to 2 weeks. For longer storage, freeze them for up to 3 months.

Video

Notes

I greased my knife to slice into 4 columns and 5 rows making 20 total.

Nutrition

Serving: 1serving | Calories: 3kcal | Carbohydrates: 0.02g | Protein: 1g | Fat: 0.001g | Sodium: 2mg | Potassium: 0.4mg | Sugar: 0.02g | Calcium: 1mg | Iron: 0.01mg

The post Easy Sugar Free Low Carb Keto Marshmallows Recipe appeared first on Sugar-Free Mom.

Keto Ice Cream Sandwiches

There is nothing better on a hot summer day than biting into a thick, creamy ice cream sandwich. Traditional ice cream sandwiches are loaded with added sugars, refined flour, and enough sugar to send blood sugar soaring.

Thankfully, making a homemade keto ice cream sandwich is much easier than you might think.

This easy no bake keto ice cream sandwich recipe combines a rich chocolate cookie dough with my creamy homemade Ninja protein ice cream for the ultimate sugar-free dessert.

There is no baking, no ice cream maker, and no complicated steps. Just press the chocolate dough into a pan, layer with your favorite keto ice cream, freeze, and slice.

Whether you’re following a keto lifestyle, watching your carbs, living gluten-free, or simply looking for a healthier frozen dessert, this recipe tastes remarkably close to the real thing while containing just 7 grams of net carbs per sandwich. Nutritional Information is at the bottom of this page on the printable recipe card. 

Why You’ll Love This Recipe

• No bake recipe
• Perfect for summer
• Rich chocolate cookie dough
• Creamy homemade keto ice cream
• Gluten free
• Grain free
• Sugar free
• No added sugars
• Only 7 grams net carbs
• Easy to customize with different flavors
• Great make-ahead dessert
• Stores well in the freezer for months

Ingredients you’ll need

The best part about these keto ice cream sandwiches is that every ingredient is simple and easy to find.

No Bake Chocolate Cookie Dough

• sunflower seed meal or almond meal
• unsweetened cocoa powder
• coconut flour
• chocolate liquid monk fruit
• pinch of salt
• room temperature butter (or melted coconut oil)

The combination creates a soft cookie dough that freezes beautifully while staying tender enough to bite into straight from the freezer.

Homemade Keto Ice Cream Recipes

I highly recommend using my Ninja Protein Ice Cream recipe as the ice cream base. It stays creamy, packs in extra protein, and has a fraction of the calories found in traditional vanilla ice cream.

You can also use:

• my no churn vanilla ice cream
• keto chocolate ice cream (dairy free)
• strawberry protein ice cream
• cottage cheese peanut butter ice cream
• keto coffee ice cream

The Best Sweetener for Keto Ice Cream Sandwiches

One reason these sugar-free ice cream sandwiches taste so much like the real thing is using monk fruit instead of traditional sugar.

Unlike regular sugar, our sugar-free version tastes amazing using monk fruit sweetener which adds sweetness without added sugars or extra carbs, making it one of the best sweeteners for anyone following a keto lifestyle or low carb eating plan.

If you prefer, you could also use:

• powdered allulose
• powdered monk fruit blend
• powdered erythritol (although I personally no longer recommend it)

How to Make No Bake Keto Ice Cream Sandwiches

These come together surprisingly quickly.

1. Add all cookie dough ingredients to a food processor.
2. Process until a soft dough forms.
3. Press dough between parchment paper into prepared pans.
4. Freeze briefly if needed.
5. Spread softened homemade keto ice cream evenly over one cookie layer.
6. Top with the second cookie layer.
7. Freeze for about one hour until firm.
8. Slice into sandwiches.
9. Individually wrap with parchment paper or plastic wrap for easy grab-and-go treats.

Tips for Success

• Use room temperature butter for the smoothest cookie dough.
• A food processor makes mixing incredibly easy.
• If the ice cream becomes too soft, return it to the freezer for 10-15 minutes before assembling.
• Press the cookie dough firmly so it doesn’t crumble.
• Run a sharp knife under hot water before slicing.
• Freeze the finished sandwiches before wrapping individually.
• Store in an airtight container for up to two months.

Frequently Asked Questions

Can I make these without an ice cream maker?

Absolutely! My Ninja Protein Ice Cream recipe works wonderfully, but you can use any homemade ice cream or your favorite store-bought low carb ice cream.

Can I use almond flour?

Yes. Almond flour or almond meal both work well if you don’t have a nut allergy. Sunflower seed meal is an excellent nut-free option.

Why use coconut flour?

Coconut flour helps absorb moisture and gives the cookie dough structure without needing to bake it.

Can I use heavy cream?

If you’re making your own homemade ice cream from scratch, heavy cream creates an incredibly creamy texture. For this recipe, simply use your favorite prepared keto ice cream.

How long do they last?

When wrapped individually in parchment paper or plastic wrap and stored in an airtight freezer container, these homemade keto ice cream sandwiches stay fresh for up to 2 months.

More Frozen Keto Desserts You’ll Love

If you love this keto ice cream sandwich recipe, be sure to try these other reader favorites:

• Ninja Protein Vanilla Ice Cream
• Keto Chocolate Ice Cream
• Frozen Sugar-Free Strawberry Ice Cream Pie
• Cottage Cheese Ice Cream
• Frozen Peanut Butter Cups

Storage Tips

Wrap each sandwich individually in parchment paper before placing them into a freezer-safe container or freezer bag for up to 2 months.

This prevents freezer burn and makes it easy to grab a single serving whenever you’re craving a delicious treat.

Easy No Bake Low Carb Keto Ice Cream Sandwiches

Print

Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe

Prep Time 20 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 339kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Cookie Dough

• 1 cup sunflower seed meal or almonds or almond meal if no nut allergy
• 1 cup unsweetened cocoa powder
• 1 cup coconut flour
• 2 tsp chocolate liquid monk fruit
• 1 tsp salt
• 16 tbsp unsalted butter room temperature or melted coconut oil

Sugar Free Keto Ice Cream

• 2 batches recipe of my ninja protein ice cream

Instructions

• Place all ingredients into a food processor and process until smooth or a large bowl and mix until combined.
• Press into two parchment lined 8 by 8 pans or one 9 by 13 pan.
• If using two-8 by 8 pans: Divide the dough in half and press each half into each pan. Use another piece of parchment on top of the dough and press with hands or a flat measuring cup to make it even. Spread softened ice cream over one half. Top with the other dough.
• If using the 9 by 13, remove cookie dough by lifting the parchment paper out of the pan and place onto a cutting board. Cut dough in half and reserve one half for top layer. Spread softened ice cream onto one half as evenly as you can, then top with the other layer.
• Freeze for 1 hour, then slice into 12 sandwiches. Individually wrap with foil or parchment. Store in freezer for up to two months.

Video

Notes

7 g net carbs

Nutrition

Serving: 1serving | Calories: 339kcal | Carbohydrates: 15g | Protein: 8g | Fat: 29g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 40mg | Sodium: 70mg | Potassium: 4mg | Fiber: 8g | Sugar: 1g | Vitamin A: 466IU | Calcium: 4mg | Iron: 0.003mg

The post Easy No Bake Low Carb Keto Ice Cream Sandwich Recipe appeared first on Sugar-Free Mom.

Why You’ll Love This High Protein Brownie

Unlike many protein mug cake recipes that rely on chocolate protein powder or almond flour, this protein mug cake recipe has a rich chocolate flavor without any whey protein powder, flour, cottage cheese or added sugar.

The result is a soft, gooey center with plenty of chocolate flavor to satisfy a chocolate craving for a sweet tooth while keeping carbs low and with 8 grams of protein.

• Ready in about 1 minute using the microwave brownie instructions.
• Just a handful of simple ingredients.
• Flourless, gluten free, sugar free, and low carb.
• Naturally high in protein thanks to Greek yogurt and an egg yolk.
• Rich chocolate flavor with a fudgy brownie batter texture.
• No almond flour, coconut flour, or protein powder needed.
• Perfect when you’re craving a sweet treat but don’t want leftovers tempting you.
• Also includes oven and air fryer instructions.

What Makes This Mug Brownie Different?

Years ago I shared my Best Sugar Free Gluten Free Low Carb Keto Mug Brownie in my cookbook, The 30-Day Sugar Elimination Diet. That recipe makes two servings and uses sunflower seed flour along with a few more pantry ingredients.

After hearing from so many readers who wanted something even easier with less dry ingredients, I started experimenting with a single-serve brownie recipe using fewer ingredients. After several rounds of testing, I discovered that using just an egg yolk instead of a whole egg created the rich, fudgy brownie texture I was looking for.

The result is this Sugar Free Flourless High Protein Brownie Mug Cake. It’s made with minimal ingredients, has an incredibly gooey center, and it’s a quick fix to satisfy a chocolate craving in minutes.

Ingredient Notes

You only need a few pantry staples:

• Egg yolk creates an incredibly rich, fudgy brownie instead of a rubbery texture.
• Plain Greek yogurt adds moisture, protein, and keeps the brownie soft.
• Unsweetened cacao powder provides deep chocolate flavor or unsweetened cocoa powder
• Vanilla extract enhances the chocolate.
• Vanilla liquid stevia sweetens without sugar 
• Sea salt balances the sweetness.
• 85% dark chocolate creates delicious pockets of melted chocolate throughout the brownie.

Recipe Tips for 1 Minute Protein Brownie

• Microwave strengths vary, so begin checking around 45 seconds.
• The top should look set while the center stays slightly soft.
• Allow the brownie to rest for 2 to 3 minutes after cooking. It continues cooking as it cools, giving you the perfect gooey brownie texture.
• Overcooking is the biggest reason mug cakes become dry or rubbery.

Easy Ingredient Swaps

Need to customize this recipe? Here are a few simple substitutions.

Dairy-Free

Replace the Greek yogurt with your favorite unsweetened dairy-free yogurt. Unsweetened coconut yogurt or almond milk yogurt both work well. Keep in mind the protein content will be lower.

Sweetener

Any liquid sugar-free sweetener can be used, including liquid monk fruit or liquid allulose. Adjust to your preferred sweetness.

Cocoa Powder

Natural cocoa powder can be substituted for cacao powder if that’s what you have on hand. Cacao powder simply provides a slightly richer chocolate flavor.

Chocolate

The chopped 85% dark chocolate or higher is optional, but highly recommended if you love pockets of melted chocolate. You can also use your favorite sugar-free chocolate bar.

Frequently Asked Questions

Can I make this ahead of time?

This recipe is best enjoyed warm immediately after cooking while the center is still soft and fudgy.

Why only use the egg yolk?

The yolk adds richness and helps create a moist, fudgy brownie. Using a whole egg can make small mug cakes slightly more cake-like and less dense.

Can I use protein powder?

I don’t recommend it for this recipe. Protein powder absorbs a lot of moisture and changes the texture. This recipe gets its protein naturally from the Greek yogurt and egg yolk.

Can I bake this instead of microwaving?

Yes! I’ve included microwave, oven, and air fryer instructions so you can choose whichever cooking method you prefer.

More Single-Serve Desserts You’ll Love

If you love easy desserts and chocolate-y treats made with wholesome ingredients that are single-serve recipes, be sure to check out these favorites:

• Lemon Mug Cake
• Chocolate Soufflé Cake
• Peanut Butter Cheesecake Mousse
• Strawberry Cheesecake Jars
• Angel Food Cake Parfaits

Sugar Free Chocolate Protein Mug Cake

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Sugar Free Flourless High Protein Brownie Mug Cake

This easy High Protein Brownie Mug Cake is flourless, gluten free, sugar free, and low carb. Made with Greek yogurt, rich cacao, and dark chocolate, it’s a single-serving dessert that’s ready in about one minute.

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Servings 1 serving

Calories 106kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1 large egg yolk
• 2 tbsp 2% plain Greek yogurt
• 2 tbsp cacao powder
• 1/2 tsp vanilla extract
• 1/2 tsp vanilla liquid stevia
• pinch sea salt

Optional

• 1 tbsp 85% dark chocolate or 1 square, chopped

Instructions

Microwave Instructions

• Lightly grease an 8-ounce microwave-safe ramekin or mug.
• Whisk the egg yolk and Greek yogurt until smooth.
• Stir in the cacao powder, vanilla, vanilla stevia, and sea salt until well combined.
• Fold in the chopped dark chocolate, if using.
• Microwave for 45–60 seconds. The edges should be set while the center remains slightly soft.
• Let the brownie rest for 2–3 minutes before enjoying. It will continue to set as it cools.

Oven Instructions

• Preheat the oven to 350°F .
• Prepare the batter as directed above.
• Pour into a lightly greased 8-ounce oven-safe ramekin.
• Bake for 8–10 minutes, until the edges are set and the center is still slightly soft.
• Let cool for 5 minutes before serving.

Air Fryer Instructions

• Preheat the air fryer to 325°F.
• Grease an 8-ounce oven-safe ramekin.
• Prepare the batter and pour it into the ramekin.
• Air fry for 7–9 minutes, until the edges are set but the center is still slightly soft.
• Let it rest for 5 minutes before serving. It will continue to set and become fudgy as it cools.

Video

Notes

4 g net carbs, not including the optional dark chocolate

• The egg yolk creates a richer, more brownie-like texture than a whole egg.
• Don’t overbake. This dessert is best when the center is still fudgy.
• Midlife Macro Approved
• Watch me make this on Pinterest.

Nutrition

Serving: 1serving | Calories: 106kcal | Carbohydrates: 8g | Protein: 8g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 185mg | Sodium: 23mg | Potassium: 173mg | Fiber: 4g | Sugar: 2g | Vitamin A: 263IU | Calcium: 70mg | Iron: 2mg

The post Sugar Free Flourless High Protein Brownie Mug Cake appeared first on Sugar-Free Mom.

Homemade Salsa versus Store-Bought Salsa

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

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

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

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

Homemade Chunky Keto Salsa Recipe

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

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

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

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

Homemade Restaurant Style Salsa

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

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

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

Do what you like, is what I say!

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

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

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

Zero Carb Tortilla Chips

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

Here’s how to make low carb chips:

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

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

Can I make less Of this Easy Salsa Recipe?

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

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

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

Keto Mexican Food

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

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

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

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

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

​Stuffed Mushrooms

Stuffed Burgers with Cheese & Bacon

Buffalo Cauliflower 

Buffalo Chicken Salad

Pico De Gallo Salsa

Homemade Guacamole

Homemade Cheese Tacos

Instant Pot No Bean Chili

Cornbread Muffins

White Chicken Chili

​Cheesecake Brownies

Pecan Pie Brownies

Chocolate Chip Cookies

Can I freeze this salsa?

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

the Midlife Macro Meal Plans

If you’re tired of:

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

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

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

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

Best Homemade Salsa Recipe

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Easy Homemade Low Carb Keto Restaurant Style Salsa

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 16 servings

Calories 35kcal

Author Brenda Bennett

Ingredients

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

Instructions

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

Notes

4 g net carbs for 1/2 cup serving

Midlife Macro Approved

This recipe was first published in Feb. 2013.

Nutrition

Serving: 1serving @ 4 ounces | Calories: 35kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 192mg | Potassium: 237mg | Fiber: 2g | Sugar: 4g | Vitamin A: 470IU | Vitamin C: 22mg | Calcium: 31mg | Iron: 1mg

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

Is Regular Flan Keto Friendly?

My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.

But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!

This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.

Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.

Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!

Take the worry  out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.

Is Creme Caramel the same thing as Flan?

Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.

Is Creme Brûlée the same thing as flan?

No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.

Sugar-Free Caramel Sauce

The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead. 

My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!

How to Make Sugar-Free Flan

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

Main Ingredients

Eggs

Egg yolks

Canned coconut milk 

Vanilla extract

Coconut liquid stevia or vanilla stevia

Caramel sauce

Monk Fruit Allulose Brown substitute or another brown sugar free sweetener of choice

Butter or use ghee or vegan butter for dairy free

Directions

Preheat oven to 325 degrees F.

In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.

In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.

Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.

Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.

Bake 1 hour or until a knife inserted near the center comes out clean.

Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Tools to Make Keto Coconut Flan

10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!

Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe. 

Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath. 

How to Swap Sugar Substitutes

There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.

Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.

Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.

Keto Dairy Free Coconut Flan

Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!

How to Store Low-Carb Flan

You can store leftover flan covered in the refrigerator for up to 5 days.

FAQs

Can I make this with whole milk instead of coconut cream?

Yes you can with the same amount as I used.

Can I use heavy cream instead of coconut milk?

Yes you can use the same amount of heavy cream as I used coconut milk.

Can I swap the coconut milk with unsweetened almond milk?

No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.

Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?

You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.

Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?

Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.

I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.

More Low-Carb Dessert Recipes

Keto Creme Brûlée

Keto Egg Custard

Slow Cooker Keto Maple Custard

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Print

Sugar Free Keto Coconut Flan

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 12 slices

Calories 207kcal

Ingredients

Custard

• 6 eggs
• 2 egg yolks
• 27 ounces canned coconut milk or 2 (13.5 ounce each) cans
• 2 tsp vanilla extract
• 2 tsp coconut liquid stevia or vanilla stevia

Caramel sauce

• 1/2 cup Monk Fruit Allulose Brown sweetener or another brown sugar free sweetener of choice
• 2 tbsp butter or use ghee or vegan butter for dairy free

Instructions

• Preheat oven to 325 degrees F.
• In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
• In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
• Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
• Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

  If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Video

Notes

3 g net carbs. This has 12 servings. 

This recipe was first published in February 2014 and updated with video in May 2020.

Nutrition

Serving: 1slice | Calories: 207kcal | Carbohydrates: 4g | Protein: 5g | Fat: 20g | Saturated Fat: 16g | Cholesterol: 119mg | Sodium: 59mg | Potassium: 201mg | Fiber: 1g | Sugar: 2g | Vitamin A: 221IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg

The post Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan appeared first on Sugar-Free Mom.

Low Carb Sponge Cake

A sponge cake is basically just a very light and airy cake made with eggs, flour and sugar, but this recipe is low carb and just as delicious as its higher carb cousin!

Traditional sponge cakes rely on wheat flour and sugar to create that soft structure, but this version swaps those out for low carb, gluten-free ingredients while still giving you that same fluffy texture.

This Low Carb Cake is a masterpiece made grain free, gluten free, nut free and just around 100 calories per slice with less than 1 gram of carbs!

If you’ve been searching for a sugar-free low carb sponge cake that actually tastes like the real thing, this is one you’ll come back to again and again.

Unlike many almond flour cakes or coconut flour cake recipes that can feel heavy or dense, this sponge cake stays light because of how the eggs are handled.

The structure comes from properly whipped egg whites and gently folded batter, which is key for achieving that airy keto Victoria sponge cake texture.

From Failed Angel Food to Perfect Cake

Funny thing is, making this sponge cake was never my intention. I was trying to make an angel food cake. And after 4 attempts of it deflating I just gave up and adapted my recipe to include yolks and turn a failed recipe into a winning one!

When working with egg whites, especially when trying to achieve stiff peaks, small details matter—like making sure your bowl is completely clean and your egg whites are at room temperature. These little things can make a big difference in whether your cake rises or falls.

Don’t you love when the unexpected happens and turns out better than you would have thought or imagined?

Yep. Some recipes are like that for me. This one is beyond good.

Better than I would have expected considering it’s made without grains, gluten, or artificial sweeteners.

Why This Keto Sponge Cake Recipe Works

I want to note that although the angel food cake had 4 failing attempts, the family still ate it all up. The taste was incredible. The height was another story. But I will attempt again!

So with that I set my heart on the sponge cake and of course it came easily and without any angst on my part. No height needed in this beauty. It is perfect as is. A soft, light, and airy sponge cake.

What makes this one of the best keto sponge cake recipes is the balance of ingredients:

• A low carb sweetener keeps it sugar-free without compromising taste
• Egg whites whipped to stiff peaks create lift
• Egg yolks provide richness and structure
• Coconut flour keeps it low carb while absorbing moisture
• Whey protein powder helps stabilize the cake batter

Texture, Storage & Next Day Results

After completely cooling I added some sugar-free whipped cream and fresh berries. Since there were leftovers after each of my 3 kids and hubby and I had a piece, I needed to refrigerate it. If I hadn’t added the topping I probably could have left it out on the counter.

Guess what? It tasted even better the next day.

In fact these last two pics are straight from the fridge. The chilling time made it a bit more dense but the spongey texture was still just perfect.

This makes it a great option if you want to prepare a large cake ahead of time for gatherings, holidays, or even something like Mother’s Day. It also works beautifully as a base layer cake with a cream cheese frosting or whipped cream layered between.

Tips for Success (Don’t Skip These!)

If this is your first time making a sponge cake, don’t worry—just follow these simple tips:

First, make sure your egg whites are whipped to stiff peaks. This means when you lift the beaters, the peaks hold their shape and don’t collapse. This step is crucial for a light and airy result.

Second, when combining wet ingredients and dry ingredients, be gentle. Overmixing will deflate the batter and result in a dense cake instead of a fluffy one.

Third, use a large mixing bowl and fold slowly. Folding instead of stirring helps keep air in the batter.

Finally, line your pan with parchment paper if needed, especially if you’re not using a springform pan, to ensure easy removal.

Ingredient Notes & Easy Swaps

This recipe uses simple low carb pantry staples, but here are a few helpful notes:

• Coconut flour cannot be swapped for almond meal or wheat flour—it absorbs much more liquid
• Whey protein powder helps create structure; skipping it may change the texture
• You can use plain or vanilla protein powder depending on what you have
• Use your favorite low carb sweetener if you don’t have Swerve
• Almond milk or heavy cream are not needed in this recipe, which helps keep it light

If you’re looking for a dairy-free option, you can swap the butter for coconut oil, though it may slightly change the flavor.

Serving Ideas

This cake is delicious on its own, but you can easily elevate it:

• Top with fresh berries and whipped cream
• Add a light glaze with lemon juice and sweetener drizzled over the top of the cake
• Layer it with cream cheese frosting for a birthday-style cake
• Serve with a side of sugar-free chocolate sauce

It’s one of those perfect cake recipes that works for so many occasions.

Tools to Make Keto Sponge Cake

Stand Mixer- Helps whip egg whites to perfect stiff peaks in no time at all! 

Electric Hand Mixer– If you don’t want to spend the money on the stand mixer, this is the next best thing to whipping up egg whites in no time!

8 inch Spring Form Cake Pan-Springform pans are not only helpful for this cake recipe and easier removal of it than using regular cake pans, but it works well for any low carb cake recipe like my Low Carb Cheesecake and my Carrot Cake and just about any other keto recipes and dessert you want to make. 

It’s an easy cake, don’t let egg white whipping scare you. This comes together without a problem and the batter is light enough to fold the egg whites into.

Wonderful idea for Mother’s Day I think!

Brenda’s Notes:

• You don’t need to use a vanilla protein powder, plain is fine, that is just what I had in my cupboard.
• Looking for a Mother’s Day keto cake recipe?  Try these! Carrot Cake Cheesecake, Almond Ricotta Cake, Coffee Cheesecake

Sugar-Free Keto Low Carb Sponge Cake

Print

Sugar-Free Low Carb Sponge Cake

Course Dessert

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12

Calories 107kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 9 eggs separated
• 1/2 tsp cream of tartar
• 1/2 tsp vanilla extract
• 1 tsp vanilla liquid stevia
• 1 tbsp lemon zest
• 1/4 cup coconut flour
• 1/4 cup vanilla protein powder
• 1/2 cup low carb confectioners sweetener
• 1/2 tsp baking soda
• 1/2 tsp salt
• 4 tbsp butter melted and cooled
• optional toppings: fresh sugar-free whipped cream and berries

Instructions

• Grease an 8 inch spring form pan and preheat oven to 350 degrees.
• Place your egg whites and cream of tartar in a stand mixer and mix until stiff peaks form. Set aside.
• Place your yolks in another bowl and whisk with vanilla extract, liquid stevia and lemon zest.
• In another bowl whisk together the remaining dry ingredients.
• Combine the yolks and dry ingredients together until smooth.
• In small portions a little at a time, fold the egg whites into the yolk and flour mixture, be careful not to over mix and deflate your egg whites.
• Drizzle the melted, cooled butter on the side of the bowl to slowly fold it into the batter.
• Pour batter into pan and bake 30 minutes or until golden on top and a toothpick in center comes out clean.
• Allow to cool completely before removing and adding optional toppings.
• Keep refrigerated.

Video

Notes

Net Carbs: 0.9g

This recipe was first published in April 2016 and updated with video in May 2020.

Nutrition

Serving: 1slice | Calories: 107kcal | Carbohydrates: 1.9g | Protein: 7.3g | Fat: 7.1g | Saturated Fat: 2.9g | Cholesterol: 145mg | Sodium: 133mg | Fiber: 1g

The post Sugar Free Gluten Free Low Carb Keto Sponge Cake appeared first on Sugar-Free Mom.

Keto Lemon Cheesecake Bars

This recipe has been completely updated from my original version to reflect how I bake and create recipes today—simpler ingredients, better texture, and a more reliable method for that perfect smooth cheesecake layer every time.

These bars are:

• Sugar free
• Low carb and keto-friendly
• Grain free and gluten free
• Nut-free option using coconut flour
• Made with real, simple ingredients

And best of all—this is an easy no bake recipe that comes together quickly with minimal effort.

The Perfect Low-Carb Lemon Dessert

There’s something about fresh lemon desserts that just feels light, bright, and satisfying—especially when you want something sweet without feeling weighed down.

Unlike traditional cheesecakes that require a water bath, baking time, and careful monitoring, this no-bake cheesecake skips all of that while still giving you that rich, creamy texture you love with a smooth lemon bar layer and sweet shortbread crust made with shredded coconut.

The combination of:

• fresh lemon juice
• cream cheese
• heavy cream
• and a touch of gelatin

creates a stable, silky smooth cheesecake filling that slices beautifully and holds its shape.

Paired with a lightly sweet coconut flour crust, every bite has that perfect balance of creamy texture and soft crumble.

Why This Updated Recipe Works Better

This isn’t just a simple ingredient swap—this updated version fixes common issues people run into with no-bake cheesecakes.

1. No Gritty Texture

Using monk fruit allulose confectioners sweetener instead of older blends that are a granular sweetener or made with erythritol, like Swerve, gives you a much smoother result. No cooling effect, no graininess—just a clean, sweet flavor.

2. Improved Lemon Flavor

Increasing the lemon juice to ¾ cup fresh lemon juice gives these bars that bold, citrusy flavor without overpowering the cheesecake base.

3. Better Structure with Gelatin

Using 2 teaspoons gelatin ensures the bars set properly while still keeping that soft, creamy texture.

4. Updated Mixing Method

Blending the cream cheese first until smooth, then whipping in the heavy cream before adding the lemon mixture creates a light, airy filling instead of a dense one.

Helpful Swaps & Variations

Sweetener Options

• Best choice: monk fruit allulose confectioners
• Avoid erythritol-heavy sweeteners to prevent gritty texture

Dairy-Free Option

• Use dairy-free cream cheese
• Swap heavy cream with full-fat coconut cream

Nut-Free & Allergy Friendly

• This recipe already uses coconut flour instead of almond flour, making it ideal for those with tree nut allergies

Texture Tips for Success

• Always start with softened cream cheese
• Blend thoroughly before adding liquids
• Let gelatin cool slightly before mixing in
• Use powdered sweetener for the smoothest result

Can I use bottled lemon juice?

Fresh lemon juice is highly recommended for the best flavor, but bottled will work in a pinch.

Why is my cheesecake not setting?

This usually happens if:

• The gelatin wasn’t fully dissolved
• The mixture was too hot or too cold when combined
• Not enough chill time

Can I freeze these?

Yes! These freeze beautifully. Just thaw in the refrigerator before serving.

Can I make this in advance?

Absolutely—this is actually a great make-ahead dessert for gatherings.

More Lemon Desserts You’ll Love

If you’re a fan of lemon desserts, here are a few more favorites:

• High protein lemon pudding
• Lemon tiramisu-style dessert
• Lemon curd parfaits

Storage Tips

• Store in an airtight container in the refrigerator for up to 5 days
• For longer storage, freeze individual bars and thaw as needed
• Keep chilled until ready to serve to maintain structure

Other NO BAKE Recipes You Might Enjoy:

• Coconut Cream Lime Cheesecake
• Mini Citrus Cheesecake Bites
• Peanut Butter Cheesecake Mousse Pie
• Frozen Strawberry Cheesecake Pie

Print

Sugar Free No Bake Lemon Cheesecake Bars

These No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are everything you want in a dessert—simple, refreshing, creamy, and satisfying. They’re proof that you don’t need added sugar or complicated steps to create something truly delicious.

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 18 bars

Calories 253kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

Crust

• 1.5 cups unsweetened shredded coconut
• 3/4 cup coconut flour
• 1/4 teaspoon salt
• 1/4 cup Monk Fruit Allulose Confectioners sweetener
• 1/2 cup butter softened or 8 tbsp melted butter or coconut oil

Cheesecake

• 3/4 cup lemon juice about 3-4 large fresh lemons
• 2 tsp gelatin
• 16 ounces cream cheese softened
• 1 cup heavy cream
• 1/4 teaspoon salt
• 2 teaspoons lemon liquid stevia

Instructions

• Place the crust ingredients into a food processor and blend until combined.
• Spread into a 9 by 13 pan to make an even layer on the bottom of the baking dish.
• In a small saucepan, add the fresh lemon juice. Sprinkle gelatin over the top and allow it to bloom for a minute. Gently heat, stirring until fully dissolved. Remove from heat and allow to cool slightly before adding to the filling.
• Stir the mixture until dissolved and remove from heat to cool for 10 minutes.
• Beat the cream cheese first until completely smooth into a stand mixer.
• Add heavy cream and whip until light and fluffy.
• Slowly add the cooled gelatin into the stand mixture and blend on low for just a minute to combine. Add salt and lemon liquid stevia and mix until smooth.
• Pour this evenly over the crust layer.
• Add some grated lemon zest over the top of desired.
• Refrigerate uncovered for 2-3 hours to set.
• Cut into 18 squares and enjoy!
• Keep refrigerated.

Video

Notes

4 g net carbs

This recipe was first published in March 2015. See the video tutorial on Pinterest here. 

Nutrition

Serving: 1bar | Calories: 253kcal | Carbohydrates: 7g | Protein: 3g | Fat: 24g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 39mg | Sodium: 198mg | Potassium: 87mg | Fiber: 3g | Sugar: 2g | Vitamin A: 497IU | Vitamin C: 4mg | Calcium: 29mg | Iron: 0.3mg

The post No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars appeared first on Sugar-Free Mom.

Keto Mini Mocha Cheesecakes

Coffee lovers and chocolate lovers looking for a decadent keto treat will love these mini mocha cheesecakes that are rich, satisfying, and actually support your goals, this recipe checks every box.

Unlike a traditional cheesecake made with sugar, flour, and a high-fat cheesecake filling, these low carb individual cheesecakes are designed for a keto diet, balanced macros, and stable blood sugar-without sacrificing flavor.

Even better? No water bath, no springform pan, and no complicated steps to make a batch of mini cheesecakes.

Most low carb cheesecakes are either too high in fat or too small to feel satisfying. This recipe solves both problems.

Instead of a traditional cheesecake filling made with heavy cream and lots of fat, these low carb mini cheesecakes use nonfat Greek yogurt and eggs to create a creamy texture with more protein and fewer calories.

You still get that decadent flavor, but in a way that helps:

• Support stable blood sugar
• Reduce cravings
• Keep you full longer
• Fit into my midlife macro approach

This recipe keeps things lighter and more balanced by using:

• Greek yogurt instead of heavy cream
• A naturally creamy cheesecake batter without excess fat
• A smart sugar substitute instead of regular sugar
• Just a small amount of coconut flour instead of almond flour or white refined flour.

The result is a dessert with a creamy texture that feels indulgent but fits your lifestyle. Nutritional information is located at the bottom of this page on the printable recipe card.

Tips for Best Results

Getting that perfect creamy mocha cheesecake texture is easy if you follow these tips:

• Use room temperature ingredients for smoother blending
• Don’t overmix—just scrape the sides of the bowl as needed
• Avoid overbaking—slightly soft centers are ideal
• No need for a water bath—these bake perfectly without it
• Chill fully before serving for best texture

Easy Swaps & Substitutions

Don’t Like Coffee Flavor?

No problem—you can still enjoy these as low carb cheesecakes:

• Skip espresso powder → chocolate version
• Add cinnamon for warmth
• Add peppermint for a holiday season dessert
• Use decaf instant coffee if sensitive

No Coconut Flour?

You can substitute:

• Almond flour or almond meal (if not nut-free) but please note you will need to use at least 3-4 tablespoons instead of one.
• Increase slightly and adjust for texture

Sweetener Options

Choosing the right sugar substitute matters. You can use any low carb sweetener you like but here are my favorites.

• Powdered monk fruit → best texture
• Allulose → no cooling effect
• Erythritol → can be used but may feel cooling

​My best tip to avoid an aftertaste is to use two sweeteners which help cancel out the after tastes of either.

I am using both chocolate liquid monk fruit and vanilla liquid stevia. Taste your batter before adding eggs to see if it’s sweet enough for you. 

Dairy Swaps

• Replace Greek yogurt with blended cottage cheese
• Use lactose-free yogurt if needed

Want a Cheesecake Base?

If you prefer a crust or cheesecake base, try:

• A low carb cookie crust
• Coconut flour + melted butter
• Press into the bottom before adding batter

Want to make them in a muffin tin?

​If you want to make these in a standard muffin cups pan, I would use paper cupcake liners or silicone liners or pan for easy removal.

You won’t be able to make 12 but you should be able to make at least 9 mini keto cheesecake bites with the basic ingredients in this easy recipe. 

Why This Works for Blood Sugar and the Keto Diet

These keto mini little cheesecakes are designed to support:

• Stable blood sugar
• Lower total carbs
• Higher protein for satiety

Per serving:

• Calories: 109
• Protein: 13g
• Fat: 3g
• Total Carbs: 9g
• Fiber: 3g
• Net Carbs: 6g

Because they’re balanced—not just high fat—they’re much easier to include in a sustainable routine.

Storage Tips

• Store in an airtight container in the fridge
• Best within 3 days
• Can be frozen for up to 1–2 months
• Thaw overnight in refrigerator

Midlife Macro Friendly Dessert

If you’ve been following me, you know I don’t believe in cutting out dessert. I just make them sugar free and work for me, not against me.

Instead, I focus on:

• Prioritizing protein
• Keeping carbs controlled
• Creating meals (and treats) that actually satisfy

These keto mini cheesecakes are a perfect example of that balance.

My Simple Mocha Topping (as shown)

​One of the best things about these mini mocha cheesecakes is how easy they are to dress up—even when you keep them right in the ramekins (no need to remove them or create extra work).

Here are a few simple, beautiful topping ideas you can use:

​This is what I did—and it’s quick, elegant, and perfect for photos:

• Lightly dust the tops with unsweetened cocoa powder
  • Use a mini strainer and gently tap for an even finish
• Leave cheesecakes in the ramekins for easy serving (and less mess)
• Add 2–3 whole coffee beans on top for a mocha look
• Pipe a small swirl of plain Greek yogurt in the center

Easy piping tip (no fancy tools needed):

• Add yogurt to a small ziplock bag
• Push it into one corner
• Snip the tip with scissors
• Pipe a simple swirl right into the center

It creates a clean, bakery-style finish without needing a piping bag.

Other Easy Topping Ideas

If you want to switch it up, here are more options that still keep things low carb and keto friendly:

• Sugar free whipped cream-Light, fluffy, and classic
• Dark chocolate shavings or melted chocolate drizzle-Adds richness and a more decadent feel
• Cocoa powder + cinnamon dusting-Great if you skip the coffee flavor
• Chopped sugar free chocolate chips-Adds a little texture

Keep It Simple (My Favorite Approach)

Honestly, these have such a naturally creamy texture and rich flavor, they don’t need much.

A simple dusting + a small swirl + a few coffee beans is more than enough to make them feel special without adding extra carbs or effort.

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Print

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 5 servings

Calories 109kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 cups nonfat plain Greek yogurt
• 2 large eggs
• 1/3 cup unsweetened cocoa powder
• 2 tablespoons chocolate collagen peptides
• 1 tablespoon coconut flour
• 1 teaspoon instant espresso powder
• 1 teaspoon chocolate liquid monk fruit or 1/2 cup low carb powdered sweetener
• 1 teaspoon vanilla liquid stevia or 1/4 cup low carb sweetener
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• pinch salt

Instructions

• Preheat the oven to 300 degrees F. Grease 5-8 ounce ramekins and set onto a small baking tray. Set aside.
• In a large bowl or stand mixer, add all ingredients and stir to combine.
• Divide batter evenly into each ramekin. Tap gently to level.
• Bake for 25-30 minutes or until set.
• Let come to room temperature removing ramekins from pan onto a wire rack, then refrigerate at least 2 hours, covered.
• Top with a dollop of plain Greek yogurt or sugar free whipped cream if desired. See other ideas above.
• Keep covered and refrigerated for up to 3 days in the fridge.

Notes

6 g net carbs, Midlife Macros™ Approved

See the instructional video on Pinterest.

Nutrition

Serving: 1serving | Calories: 109kcal | Carbohydrates: 9g | Protein: 13g | Fat: 3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.03g | Trans Fat: 0.004g | Cholesterol: 4mg | Sodium: 149mg | Potassium: 205mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3IU | Calcium: 106mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes appeared first on Sugar-Free Mom.

Sugar Free Italian Cookies

Easter Sunday is coming so it’s the perfect time to make one cookie that is always on our Easter dessert table!  These beautiful Italian cookies are now a sugar free, low carb, keto easy recipe. 

It’s been a pretty long time since I’ve actually had a traditional Italian cookie with sugar, probably been over 15 years now, but I do remember that perfect texture and subtle sweetness of this perfect cookie.

It was kind of dense, but light at the same time. Hard to explain if you’ve never tried them, but oh so memorable, especially with a cup of coffee.

My grandmother would make them every Easter and since she’s passed my mother has carried on that tradition, but this year it was my turn.

Mom had other obligations and our Italian egg biscuits were not on her list. Of course I knew I had to try my best to make not only my mother proud, but the legacy of my grandmother proud as well And I believe she would be with these classic cookies made healthier.

My mom has said, “these have the same texture as Grams!” 

Carbs in Italian Cookie Egg Biscuits

Classic Italian Easter cookies have about 23 grams of total carbs per cookie with 146 calories. A little bit too high in carbs for a keto diet and will spike blood sugar. 

Carbs in our Keto Easter Cookie Recipe

One of our keto cookies has just 2 total carbs per cookie and just 76 calories. 

Printable recipe card has all the rest of the nutritional information for you at the bottom of this blog post.

Making traditional holiday recipes for Easter or Christmas time and turning them into low carb recipes hasn’t been easy, but I always seem to find a way. I still want to feel like I’m not missing out on anything living a low carb lifestyle!

My other traditional favorites made healthier are my Paleo Pecan Snowball cookies, Carrot Cake Cheesecake, Peanut Butter Easter Eggs and Keto Cookie Dough Easter Eggs, all perfect for this Easter baskets!

That round biscuit shape is one way this classic Italian cookie is unique and stands out from other cookies. 

My children and husband thought they were delicious and just as good as the traditional ones they remember from Easters past. Hope you enjoy these lovely delicious cookies on your Easter table!

Updated Sweetener Options (2026)

Over the years, I’ve simplified the sweeteners I personally use and recommend in my kitchen. I no longer use erythritol sweetener blends, and this recipe has been updated to reflect the options I trust and bake with regularly.

For these Italian Egg Biscuits, here are my preferred sugar-free sweetener choices:

• Monk Fruit Allulose Blend (granulated) – my go-to granulated sweetener for the best texture and mild sweetness
• Allulose (granulated) – creates a softer, more traditional texture without cooling effect
• Confectioners Monk Fruit Allulose Blend – powdered sweetener is perfect if you want a smoother dough
• Liquid Monk Fruit or Liquid Stevia – great for reducing bulk sweeteners if preferred

Important Note:

Allulose is less sweet than traditional sugar, so if you are swapping between sweeteners, you may need to adjust to taste.

I always recommend checking out my Sweetener Guide & Conversion Chart so you can confidently swap based on what you have on hand.

Why These Cookies Are More Golden

You may notice in my updated photos that these cookies are a bit more golden than before.

That’s because I now use monk fruit with allulose instead of erythritol.

Allulose behaves more like real sugar when baking, which means it browns and caramelizes, giving these cookies a more golden color and slightly richer flavor.

This is completely normal and actually a benefit of baking with allulose-just keep an eye on baking time so they don’t overbrown.

Small Batch Testing (12 Cookies)

When I filmed my YouTube video, I wanted a smaller batch for testing, so I reduced the recipe from 36 cookies down to 12 cookies.

And guess what? They came out perfect.

• Same soft texture of the cookies
• Same light, slightly cakey crumb
• Same classic Italian Easter cookie flavor

This is a great option if:

• You don’t need a large batch
• You want to test the recipe first
• You’re baking for a smaller household

Go to the recipe card and click Print but before you do, simply reduce the servings from 36 cookies to 12 and the ingredient amounts will update for you, then follow the recipe exactly as written.

Medium Batch + Sunflower Seed Flour Test (24 Cookies)

I also tested a 24-cookie batch and made a flour swap for those who need a nut-free option.

What I changed:

• Reduced recipe from 36 → 24 cookies
• Swapped almond flour → sunflower seed flour
• Removed almond extract and swapped with anise extract

Results:

I ended up with 22 cookies (some scoops were a bit heaping instead of level), but overall:

• Great option for nut-free baking for low carb cookies
• Texture is more of softer cookies than traditional but still delicious
• Flavor was just as good

Key Differences to Note:

• Color: Sunflower seed flour creates a darker cookie
• Shape: Cookies spread a bit more and are less rounded
• Texture: Slightly flatter, but still tender and enjoyable

My original version (almond + coconut flour) gives you that classic domed Italian Easter cookie look, while sunflower seed flour is a great allergy-friendly alternative.

 Pro Tips for Best Results

• Use a level cookie scoop for consistent sizing
• Don’t overbake-these are meant to stay soft
• Let cookies cool before glazing for best texture
• If using sunflower seed flour, expect a slightly different appearance (but still delicious!)

Glaze Options (Thin vs Thick Finish)

I also tested a few glaze variations depending on the look and texture you want for your cookies.

Thin, Classic Drizzle (Light & Translucent)

For my 12-cookie batch, I followed my original glaze recipe but used:

• Skim milk
• or use Unsweetened almond milk

Both of these are lower in fat, which creates a thinner, more translucent glaze.

 Result:

• Light, delicate coating
• Slightly glossy but not bright white
• Drizzles easily over the cookies

This is perfect if you want that classic, lightly glazed Italian almond cookies look.

Thick, Frosted Coating (Dip Style)

For my nut-free sunflower seed flour version, I wanted a thicker finish, so I used:

• Heavy cream

Result:

• Much thicker, almost like a frosting
• Great for dipping instead of drizzling
• Stays on the cookie without running off
• More opaque and richer in appearance

This works beautifully if you prefer a fully coated cookie with a bold, bakery-style finish.

Topping this sweet treat with my simple sugar-free icing sugar glaze and a few natural sugar free colorful sprinkles, these are festive and ready for Easter or Good Friday or the next time you want a fantastic cookie on your keto diet!

You can use this buttercream frosting if you prefer instead of making the glaze. 

 Which Should You Choose?

It really depends on the final look you want:

• Use skim milk or almond milk → for a light drizzle and traditional look
• Use heavy cream → for a thick, frosted coating that holds its shape

Both options are delicious—it’s just a matter of preference!

Storage

For best results and too keep them nice and moist, I’d recommend storing in an airtight container in the fridge for up to 3 days.

These can also be baked then frozen in a freezer bag and thawed for when you are ready to serve.

If you like instructional videos, watch my youtube video showing both versions and the two options for the glaze on top!

Keto Italian Easter Cookies 

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Keto Italian Easter Cookies

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 36 cookies

Calories 76kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

• 4 eggs room temperature
• 1/2 cup unsalted butter softened or coconut oil for dairy free
• 1 tsp vanilla extract
• 1/2 tsp almond extract or anise extract for nut free
• 1/2 tsp vanilla stevia
• 1/4 cup unsweetened almond milk or heavy cream for nut free
• 2 cups almond flour or sunflower seed flour for nut free
• 1/2 cup coconut flour
• 2 tbsp whey protein isolate
• 3/4 cup Monk Fruit Allulose Confectioners
• 1 tbsp baking powder
• 1 tsp xanthan gum
• pinch salt
•  lemon zest or orange zest optional

Glaze

• 1 cup Monk Fruit Allulose Confectioners or powdered sugar substitute
• 1/4 cup unsweetened almond milk or heavy cream
• 1 tsp almond extract or anise extract

US Customary – Metric

Instructions

• Preheat oven to 350 degrees F.
• In a stand mixer, mix the eggs, butter, vanilla and almond extract, vanilla stevia and milk.
• In a large bowl, whisk the dry ingredients; the flours, protein powder, confectioners sweetener, baking powder and salt together then mix with wet ingredients until combined.
• Use a cookie scoop to make 1-inch balls (about 36 mounds) of batter placing on two parchment lined prepared baking sheets.
• Bake for 20 minutes and allow to cool completely on a wire rack before frosting.
• Make the simple glaze by stirring the ingredients together until smooth.
• Dip the cooled cookies into the glaze, add sprinkles if desired and place cookies onto parchment paper prepared cookie sheet pan allow to set before storing in an airtight container.

Video

Notes

1 g net carbs per cookie

This recipe was first published in April 2017 using Bob’s Red Mill Paleo Baking Flour and then adapted in March 2018 using an almond and coconut flour ratio I felt was best for the proper texture of this cookie. 

Reposted with video in April 2019.

Retested and Updated for the nut free version in March 2026. Youtube video shows both nut free and original as well as glaze options. 

Nutrition

Serving: 1cookie | Calories: 76kcal | Carbohydrates: 2g | Protein: 2g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 24mg | Sodium: 37mg | Potassium: 40mg | Fiber: 1g | Vitamin A: 105IU | Calcium: 35mg | Iron: 0.4mg

The post Sugar Free Low Carb Keto Italian Easter Cookies appeared first on Sugar-Free Mom.

What is a Grasshopper Pie?

A Grasshopper is a sweet, mint flavored after dinner drink with its green color coming from creme de menthe.

It was created in 1918 in the French Quarter of Louisiana. While this something I have never drank or want to drink, the green color and the mint flavor work perfectly for celebrating St. Patrick’s Day with a family or even Easter with the fun, light green color!

The secret ingredient for this lovely special treat for St.Patrick’s day, is using a small amount of avocado to achieve that natural green color. You won’t notice any flavor of avocado because the peppermint extract and peppermint stevia will overcome that avocado taste. 

St. Patrick’s Day was never a holiday we’d celebrate when I was growing up,  in my Italian household. My mom never made green food and I never ate Corned Beef and Cabbage until I met my husband and married. But I must be honest, I love all the traditional holiday menu items and enjoy carrying on traditions for my kids!

My children see and hear about all things green during this time of year so I feel obligated as a momma to provide them some of these traditional favorites during this time of year.

Carbs in Grasshopper Pie Recipe

According to Cronometer, the app I use daily for my keto diet, says that one piece of a 9 inch pie with chocolate crust has 47.3 g total carbs and 432 calories.

That amount of carbs is too high if you’re on a keto diet. It may work for those on a low carb diet, but if you’re watching your sugar intake because you’re diabetic or have sugar cravings, this pie has 32 grams of sugar. 

​Carbs in Keto Grasshopper Pie

Our healthier version of a traditional Grasshopper pie, has just 3 grams net carbs and 5 grams total carbs. When your sweet tooth is calling, the best thing about our keto grasshopper pie is that it won’t spike your blood sugar. 

All remaining nutritional information is below in the recipe card, bottom of this post. 

Healthy Grasshopper Pie

But this dessert has been their number 1 favorite by far! The creamy filling is creamy mint mousse has always been their favorite, just like me. So adding some mint and some green color made this a win win for the whole family to celebrate St.Patty’s day!

Drizzle on a little more Chocolate sauce right before serving for extra deliciousness!

Super light texture, but totally satisfying in every bite.

It may be hard to resist one serving so it’s best if you enjoy this for a special occasion, when you can share with others!

Left overs can be dangerous, you’ve been warned!

Traditional Chocolate Cookie Crust

You can use any pie crust you like. The nutrition info includes my own no bake crust recipe and I think chocolate is the favorite for this type of pie.

But I’ve got others if you’re not into the no bake chocolate crust. 

All my crusts are nut free since my youngest has a tree nut allergy. 

This is a baked Chocolate pie crust, or try my Easy Keto Pie Crust or the crust from this No Bake frozen Strawberry Pie.

Can I change the peppermint stevia?

If you don’t have peppermint stevia it’s not the end of the world but it adds an extra punch to that mint flavor. You can use any sweetener you enjoy, I would say just 1/2 cup.

Since this is a no bake pie, you can truly use any low carb sweetener you like and taste as you go along. I would not recommend any low carb sweetener that is granulated for this creamy mousse pie.

For example low carb erythritol,  because this is a no bake pie and therefore the granulated sweetener will not incorporate well into the pie filling. It would leave you with a grainy texture in my experience and humble opinion. I’d recommend a low carb powdered sweetener or just use liquid sweeteners like stevia or monk fruit. 

Here’s my Ultimate Low Carb Sweetener Guide to help you decide how much of another sugar substitute to use instead of the ones I used in the whole pie. 

Can I replace avocado? 

If you have an allergy to avocado and can’t use it, replace it with more cream cheese in the same amount and then use some natural food coloring to achieve the light green color. 

Can I make this a Paleo Grasshopper Pie?

If you want to make this grasshopper pie dairy free you will need to replace the cream cheese with a vegan cream cheese and replace the heavy cream with canned coconut milk or coconut cream, just the white part of the can, which is nice and thick. 

​Can I use fresh mint leaves? 

If you want to use real mint leaves instead of mint extract, you could do that. I’d recommend processing it with a small amount of water in a blender to make more of a puree that can easily be mixed in with the cream cheese and heavy whipping cream.

More Sugar Free Minty Desserts: 

• Healthier Low Carb Shamrock Shake
• Sugar-Free Mint Chocolate Chip Ice Cream
• Sugar-Free Grasshopper Milkshake

Sugar Free Keto Grasshopper Mousse Pie

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Sugar-Free Grasshopper Mousse Pie

Course Dessert

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 12 pieces

Calories 261kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

No Bake Chocolate Pie Crust

• 3/4 cup unsweetened shredded coconut
• 1/4 cup unsweetened cocoa powder
• 1/2 cup sunflower seeds raw, unsalted  (or almonds if no nut allergy)
• 4 tbsp butter room temperature
• 1/4 tsp salt
• 1/4 cup Monk Fruit Allulose Confectioners  or use Chocolate stevia or Chocolate Monk Fruit. 

Filling

• 1/2 cup water
• 1 tsp gelatin
• 5 ounces avocado mashed
• 8 ounces cream cheese softened
• 1 tsp peppermint extract
• 1 tsp peppermint liquid stevia
• pinch salt
• 1 cup heavy cream
• Optional Topping: Sugar-Free Chocolate Sauce (add some mint stevia to melted sugar-free chocolate chips and coconut oil)

Instructions

Pie Crust

• To make the pie crust, combine all ingredients into a food processor and blend just enough to combine. Don’t over blend or you will have the texture of peanut butter.
• Taste crust batter to see if you need more salt or sweetness.
• Using your fingers spread and mold crust onto the bottom and sides of pie plate. Set aside.

Pie Filling

• Pour the water into a small saucepan and sprinkle the gelatin on top.
• Turn on low heat, stirring constantly until gelatin is dissolved. Let cool.
• Place the avocado, cream cheese, peppermint extract, stevia and salt into a stand mixer and blend on high until smooth or place in a large bowl and use an electric hand mixer to blend.
• Taste and adjust sweetness if needed.
• Pour in heavy whipping cream in another mixing bowl and use an electric mixer to blend on high until soft peaks form. Fold into the cream cheese mixture.
• Gradually pour in the cooled gelatin and stir until combined.
• Pour filling into pie crust.
• Refrigerate at least 2 hours, loosely covered or up to 1 day in an airtight container.
• When ready to serve add optional chocolate drizzle if desired.

Video

Notes

3 g net carb count

12 servings for entire thing

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

Nutrition

Serving: 1serving | Calories: 261kcal | Carbohydrates: 5g | Protein: 3g | Fat: 25g | Saturated Fat: 14g | Cholesterol: 30mg | Sodium: 147mg | Potassium: 178mg | Fiber: 2g | Sugar: 1g | Vitamin A: 390IU | Vitamin C: 1.3mg | Calcium: 29mg | Iron: 0.9mg

The post Easy No Bake Sugar Free Low Carb Keto Grasshopper Pie appeared first on Sugar-Free Mom.

Chocolate Keto Pie Crust

This Easy No Bake Low Carb Keto Chocolate Pie Crust is the ultimate press-in crust for all your favorite chocolate desserts!

Made with coconut flour, unsweetened cocoa powder, sunflower seeds, and a low-carb sweetener, this rich chocolate crust is perfect for any keto pie recipe that requires a delicious no bake chocolate pie crust.

Unlike traditional pie crusts that require rolling dough, chilling, and baking, this low carb pie crust is incredibly simple. Everything is blended in a food processor and pressed directly into a pie pan for the easiest crust you’ll ever make.

Even better, this keto chocolate pie crust is naturally gluten free, grain free, and nut free, making it a fantastic option for those avoiding almond flour or tree nuts.

And the best part? Each serving has just 1 gram net carbs, making it perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method.

Why You’ll Love This Keto Chocolate Pie Crust

If you’ve ever struggled with rolling out a traditional pie crust or dealing with sticky keto dough, you’ll love this press-in chocolate pie crust.

This recipe eliminates all the fuss of traditional baking and delivers a rich chocolate flavor that pairs beautifully with creamy fillings like chocolate mousse pie, peanut butter pie, cheesecake filling, or even a low carb grasshopper mousse pie.

Here’s why this crust is so popular:

• No bake recipe – no oven required

• Press-in crust – no rolling dough needed

• Nut free option – made with sunflower seeds instead of almond flour

• Keto friendly – just 1 gram net carbs per slice

• Gluten free and grain free

• Perfect chocolate flavor from unsweetened cocoa powder

• Easy to make in a food processor

This no bake chocolate pie crust is one of the best parts of making a keto dessert, because it comes together in minutes and works with so many different fillings.

Simple Crust Ingredients 

One of the best things about this recipe is that it uses simple keto pantry ingredients you may already have on hand.

This keto pie crust recipe is made with just six ingredients:

• Sunflower seeds or sunflower seed flour

• Unsweetened cocoa powder

• Coconut flour

• Low-carb sweetener of choice

• Sea salt

• Melted butter or melted coconut oil

Blending these ingredients in a food processor creates a smooth, slightly sticky dough that presses perfectly into a 9-inch pie pan or even a springform pan.

The Best Chocolate Flavor for Keto Desserts

The rich chocolate flavor in this crust comes from unsweetened cocoa powder, which gives the crust a deep chocolate taste without adding sugar.

You can also substitute raw cacao powder if you prefer a slightly richer and more intense chocolate flavor. Both cocoa powder and cacao powder work well in low carb baking.

Because the cocoa powder is combined with coconut flour and sunflower seeds, the texture becomes firm and sliceable once chilled.

The result is a crust that holds together beautifully when cut but still has a slightly soft, brownie-like texture.

Nut Free Keto Pie Crust Option

Many keto pie crust recipes rely heavily on almond flour or almond meal, but this recipe was designed to be nut free.

Instead of almond flour, it uses sunflower seeds, which are a fantastic alternative for people with nut allergies.

When blended in a food processor, sunflower seeds create a texture similar to almond meal while remaining completely nut free.

If you do not have a nut allergy, you can also substitute:

• Almond meal

• Almond flour

• Pecan flour

However, if you are baking for someone with allergies, sunflower seeds are the safest option!

Why Coconut Flour Works Best in This Recipe

You may notice this crust includes coconut flour, which is a unique low-carb flour that behaves very differently from almond flour.

Coconut flour is extremely absorbent and helps bind the crust together when combined with butter or coconut oil.

Because of its density, coconut flour cannot be swapped directly with other flours.

For reference:

¼ cup coconut flour = about 1 cup almond flour

This means substituting coconut flour with almond flour in this recipe would completely change the structure of the crust.

The good news is that the chocolate flavor completely masks the coconut taste, so you won’t notice any coconut flavor in the finished pie.

Choosing the Best Keto Sweetener

This crust uses a powdered low-carb sweetener so the texture stays smooth.

Some great options include:

• Monk Fruit Allulose blend

• Powdered monk fruit sweetener

• Allulose sweetener

Powdered sweetener works best because it dissolves easily and prevents a gritty texture.

Granulated sweeteners can work, but they may leave a slightly crunchy texture in the crust.

If you are unsure which sweetener to use, you can refer to my Sweetener Guide & Conversion Chart, which explains the best keto sweeteners for baking.

Helpful Tips for the Perfect No Bake Chocolate Pie Crust

Use a Food Processor

A food processor makes this recipe incredibly quick and easy by grinding the sunflower seeds and mixing everything together evenly. You could also use a hand electric mixer. 

Press the Crust Firmly

When pressing the crust into the pie pan, use the bottom of a measuring cup or glass bowl to pack it tightly.

This ensures the crust holds together well when slicing.

Chill Before Filling

Allow the crust to chill in the refrigerator before adding the pie filling. This helps the butter or coconut oil solidify and keeps the crust firm.

Use Plastic Wrap for Storage

If making the crust ahead of time, cover it tightly with plastic wrap to prevent it from drying out in the refrigerator.

Can I Make This in a Springform Pan?

Yes! This crust works wonderfully in a springform pan, especially for desserts like:

• Keto cheesecakes

• Chocolate mousse cakes

• Layered no-bake desserts

A springform pan makes it easier to remove slices cleanly without damaging the crust.

Best Fillings for This Keto Chocolate Pie Crust

This versatile low carb chocolate crust works with so many different desserts.

Some of my favorite keto pie recipes that pair perfectly with this crust include:

• Keto Chocolate Peanut Butter Pie

• Low Carb Grasshopper Mousse Pie

• Chocolate Samoa Pie

• Sugar Free Chocolate Mousse Pie

• No Bake Cheesecake Filling

• Whipped Cream Chocolate Pie

The rich chocolate flavor of the crust pairs beautifully with creamy fillings like cream cheese, coconut cream, whipped cream, or chocolate mousse.

Can I swap the coconut flour?

No, it isn’t easy to swap coconut flour with other low carb keto flours because coconut flour is quite dense and requires more liquids for moisture.

For example, 1/4 cup coconut flour is about equal to 1 cup almond flour. 

For this easy no bake pie crust, I promise, you won’t taste the coconut flavor since the chocolate flavor is the star. 

Can I Use Coconut Oil Instead of Butter?

Absolutely.

This recipe works with either:

• Melted butter

• Melted coconut oil

Using coconut oil makes the crust completely dairy free, while butter adds a slightly richer flavor.

Both options work perfectly in this no bake keto pie crust.

Can I use raw cacao powder instead of cocoa powder?

Yes you can swap cacao powder and cocoa powder evenly in any recipes.

Can I freeze this no bake chocolate pie recipe?

Yes you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

How do I store this no bake keto pie crust?

Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.

Easy Keto Dessert Recipes for filling this No Bake Pie Crust

Chocolate Cream Pie

Keto Chocolate Mousse

Chocolate Pudding

Creamy Peanut Butter Filling for this cheesecake peanut butter dessert

Frozen Strawberry Cheesecake Pie

Cottage Cheese Lemon Fluff

No Bake Keto Chocolate Crust

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No Bake Keto Chocolate Pie Crust (Low Carb, Nut Free, Gluten Free)

If you’re looking for a simple, delicious, and versatile keto pie crust, this no bake chocolate pie crust is one you’ll come back to again and again.

It’s rich in chocolate flavor, incredibly easy to make, and perfect for everything from grasshopper mousse pie to chocolate peanut butter pie.

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12 servings

Calories 127kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup sunflower seeds raw, unsalted  or sunflower meal or almonds or almond meal if no nut allergy
• 1/2 cup unsweetened cocoa powder
• 1/2 cup coconut flour
• 1/2 cup Monk Fruit Allulose powdered sweetener or any sweetener of choice
• 1/2 tsp salt
• 8 tbsp unsalted butter room temperature or melted coconut oil

Instructions

• Place all ingredients into a food processor and process until smooth. Grease a 9-inch pie pan.
• Press into pie pan.
• Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
• Storage; you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.

Video

Notes

1 g net carb

This recipe was first published in Feb. 2017.

Nutrition

Serving: 1serving | Calories: 127kcal | Carbohydrates: 5g | Protein: 2g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 20mg | Sodium: 157mg | Potassium: 38mg | Fiber: 4g | Sugar: 0.2g | Vitamin A: 236IU | Vitamin C: 0.1mg | Calcium: 7mg | Iron: 0.3mg

The post Easy No Bake Low Carb Keto Chocolate Pie Crust Recipe appeared first on Sugar-Free Mom.

The Best Low Carb Ricotta Cake (Keto lemon almond cake)

If you’re from an Italian heritage, you most certainly know about using ricotta cheese in desserts. A traditional Italian ricotta cake is simple, elegant, and incredibly tender.

If you’ve only used ricotta cheese for savory dishes like lasagna, you are in for a delicious dessert surprise.

This keto ricotta cake is a low carb twist on a simple Italian cake — dense yet tender, lightly sweet, and bursting with bright lemon flavor from fresh lemon zest.

A touch of almond extract enhances the natural nuttiness of almond flour, creating the best part of this recipe: a tender cake with incredible creaminess from the ricotta cheese.

It’s the perfect keto cake to enjoy with a cup of coffee, serve as a weeknight dessert, or bring to a special gathering. Whether you follow a ketogenic diet, low carb lifestyle, or just want better blood sugar balance, this cake is a great option the whole family will love.

Easy Keto Ricotta Cake

One of the reasons this is such a great success recipe is that it uses simple ingredients you likely already have in your keto pantry.

No complicated steps. No artificial ingredients. No starchy root vegetables. Just wholesome, real-food baking.

This cake doesn’t rely on baking powder for lift. Instead, whipped egg whites folded into the cake batter create structure and lightness while still keeping that classic dense Italian texture.

The result? A delicious cake with soft peaks inside and golden edges on top.

If you’re brand new to keto recipes, this is a very simple directions type of recipe that gives you confidence in low carb baking.

Almond Flour or Almond Meal?

For this low carb ricotta cake, I use blanched almond flour for its fine texture and light color.

• Almond flour is made from blanched almonds with skins removed.
• Almond meal is made from whole almonds with skins on.

You can use almond meal, but expect a darker, slightly more rustic texture. Both are low carb options, but almond flour creates the most tender cake.

I also like Bob’s Red Mill Almond Flour as well as Anthony’s Almond flour. 

Can I Make This Nut Free?

Yes! If you need a nut free option, you can replace the almond flour with sunflower seed meal.

Sunflower seed meal is simply ground sunflower seeds and works beautifully as a low carb, keto-friendly substitute in many baking recipes. It keeps this ricotta cake tender while still fitting into a low carb or ketogenic diet.

How to Substitute

• Replace the almond flour with an equal amount of finely ground sunflower seed meal (by weight for best results).
• The texture will be very similar to almond meal.
• The flavor is slightly more earthy but still delicious.

Important Tip

Sunflower seed meal can sometimes react with baking soda or baking powder and turn slightly green.

This recipe does not use baking powder or baking soda, so that reaction is very unlikely. However, if you notice a faint green tint after baking, don’t worry — it’s completely safe and does not affect taste.

This makes it a great option for those avoiding almonds, following a nut free diet, or baking for a closed Christian group, school event, or family gathering where allergies may be a concern.

Why This Is The Best Keto Ricotta Cake

• Made with almond flour (not wheat flour)
• Sweetened with Monk Fruit Allulose confectioner’s sugar substitute
• No bitter aftertaste like some erythritol blend sweeteners
• Naturally gluten free
• Perfect balance of lemon flavor and almond extract
• Dense, moist crumb with fluffy egg whites folded to stiff peaks
• A great option for blood sugar control
• Stores beautifully in an airtight container

This recipe is proof you can enjoy essential keto desserts without sacrificing flavor or texture.

Tips for Success

• Make sure egg whites are whipped to stiff peaks using a clean bowl and electric mixer.
• Bring butter and ricotta cheese to room temperature before mixing.
• Use a large bowl for folding so you don’t deflate the egg whites.
• Gently fold using a silicone spatula to keep the batter light.
• Do not overmix once egg whites are added.
• Line your cake pan with parchment paper for easy removal.

Honestly I can’t think of an easier baking recipe than this one if you’re brand new to keto baking. Other recipes you might like are some of my no bake desserts, like my Raspberry Cheesecake Mousse or my No Bake Coffee Cheesecake!

Serving Ideas

• Serve with fresh select fruits like raspberries or strawberries.
• Add a dollop of heavy whipping cream or heavy cream whipped with vanilla.
• Enjoy with a cup of coffee for an afternoon treat.
• Make it in a bundt pan or layer cake style for special occasions.

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

It’s a great recipe whether you’re living a keto lifestyle, following a low carb diet, or simply looking for more natural sweetener options without zero calories artificial ingredients, this cake is a beautiful balance of tradition and health.

KETO ALMOND RICOTTA CAKE

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Keto Italian Almond Ricotta Cake

This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.

Prep Time 35 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 12 servings

Calories 274kcal

Author Brenda Bennett /Sugar Free Mom

Ingredients

• 1/2 cup butter softened
• 1 cup part-skim Ricotta cheese
• 4 eggs separated
• 1 teaspoon almond extract
• 3/4 cup Monk Fruit Allulose confectioners
• 1/2 teaspoon vanilla stevia
• 1/4 teaspoon salt
• 2.5 cups almond flour or 250 grams
• 1 teaspoon lemon zest
• 1/2 teaspoon cream of tartar
• 1/3 cup slivered almonds

Instructions

• Preheat the oven to 325 degrees F. Grease a 9-inch round spring form pan.
• To a stand mixer or a bowl using a handheld mixer, add the butter, ricotta, egg yolks, almond extract, sweetener, stevia and salt. Blend until combined.
• Next add the almond flour and lemon zest and blend again until incorporated. Set aside.
• Add your egg whites to a clean mixing bowl with cream of tartar. Whip egg whites until stiff peaks form.
• Fold half of the egg whites into the almond mixture, then once combined fold in the remaining.
• Pour the batter into the pan and sprinkle with slivered almonds.
• Bake for 40-45 minutes until the edges are golden and a toothpick in the center comes out clean. Cool 10 minutes then use a butter knife to lossen edges before removing sides of spring form pan. Allow to cool completely then dust with confectioners to serve.
• Store in an airtight container in the refirgerator for up to 5 days.

Video

Notes

This recipe was first published in June 2019 and updated with video in February 2021.

Net Carbs: 4 g

Nutrition

Serving: 1slice | Calories: 274kcal | Carbohydrates: 6g | Protein: 9g | Fat: 24g | Saturated Fat: 7g | Cholesterol: 85mg | Sodium: 154mg | Potassium: 62mg | Fiber: 2g | Sugar: 1g | Vitamin A: 405IU | Vitamin C: 0.2mg | Calcium: 110mg | Iron: 1.3mg

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