Sugar Free Vanilla Frosted Keto Donuts (Nut Free, Dairy Free)

These sugar-free keto low carb donuts are made without any flours! They are high in protein with 10 grams and just 2 g net carbs!

Low Carb Donut Recipe

This easy keto donuts recipe doesn't need coconut flour, almond flour, sunflower seed flour or any hard to find ingredients.

Just simple ingredients you already have in your keto kitchen. These are the best keto donuts with a cup of coffee on your keto diet or low carb diet, providing 10 grams of protein per donut!

You will feel completely satisfied and be guilt-free knowing these donuts won't cause you a sugar crash in an hour!

Carbs in Dunkin Donuts and Krispy Kreme Donuts

Traditional donuts from a donut shop will not be something to enjoy on your ketogenic diet since the high carbs will certainly kick you out of ketosis. Even if you are on a low carb diet, when you spike your blood glucose you will have sugar cravings.

A glazed donut from Dunking Donuts has 31 grams of total carbs and 260 calories with only 3 grams of protein.

A glazed donut from Krispy Kreme has 22 grams of total carbs and 190 calories and only 3 grams of protein.

Our glazed donut has 170 calories and just 3 grams of total carbs with 10 grams of protein. This low carb donut will not cause sugar cravings and will not spike blood sugar.

All nutritional information is at the bottom of this blog post directly under the recipe card.

Delicious Keto Donut Recipe

Our keto doughnuts resemble more like cake donuts in texture, but for sugar-free donuts these are a great recipe that won't spike blood sugar like classic donuts would. The creamy, dairy free vanilla cream cheese frosting with sugar-free sprinkles make these wonderful sweet treats for the whole family!

I always share how my family likes or dislikes any recipes and while my kids definitely think these low carb donuts do not taste like the real thing, they still enjoyed them nonetheless!

Tools for Keto Donuts

Stand Mixer or Hand Mixer and large bowl

High Powered Blender or Food Processor could also be used.

Silicone Donut Pan- I do not recommend metal as it sticks even when greasing it.

How to Make Keto Donuts

Please view the exact measurements and printing ability below in the recipe card at the very bottom of this post.

Wet Ingredients

3 large eggs, best if they are at room temperature which will help make stiff peaks when whipping whites.

white vinegar

mayonnaise

Allulose liquid or use my Keto Simple Syrup

vanilla extract

vanilla liquid stevia

Vanilla Frosting

dairy free cream cheese

vanilla extract

vanilla liquid stevia

Dry Ingredients

baking powder

baking soda

vanilla egg white protein powder

salt

Directions

Preheat oven at 300 degrees F.

Place your egg whites in a stand mixer with the vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.

Place the egg yolks in a high powered blender with the remaining ingredients and blend until smooth.

Spoon some of the yolk mixture into the whipped egg whites. Do this in 3 batches until combined.

Pour donut batter into each cavity of the silicone donut pan or use a piping bag if you prefer.

Bake on the middle shelf of oven for 15 minutes. Once cool, you can make the vanilla frosting.

Place frosting ingredients into a large mixing bowl or a large bowl for a stand mixer and blend with the paddle attachment or electric hand mixer until smooth. Taste and adjust sugar substitute to see if you need it sweeter.

Spread frosting onto each donut and if you desire, use sugar-free sprinkles.

Sugar Free Keto Sweetener Options

Liquid Allulose is wonderful in this recipe because it helps provide a soft and chewy texture, but it does not add much sweetness.

Including vanilla liquid stevia helps bring that sweetness level up to more of a sweetness similar to a traditional donut recipe.

If you don't have liquid Allulose, you can make my Keto Simple Syrup to replace it using the same amount. In fact the vanilla flavored simple syrup would be amazing in this recipe.

If you don't have vanilla liquid stevia, you could use extra vanilla extract and another low carb sweetener, perhaps Monk Fruit sweetener or Swerve sweetener. Use my conversion chart to decide how much to use in place of liquid stevia.

How to Store Keto Donuts

Store vanilla frosted keto donuts in an airtight container in the refrigerator for up to 3 days.

FAQs

Can I replace the mayonnaise?

I've not tested this out removing the mayonnaise for anything else but in my dairy free cloud bread recipe which is similar, I did suggest replacing mayonnaise with dairy such as sour cream or cream cheese. Again, not tested in this recipe but it might be an option.

Why is there no xanthan gum?

I've found that xanthan gum makes the donuts deflate.

Can I add cocoa powder to make these chocolate keto donuts?

You could add cocoa powder to make these keto chocolate donuts, but just a little so you don't dry them out, maybe just 1-2 tablespoons.

Can I use coconut cream to replace vegan cream cheese?

Yes you can use canned coconut cream to replace the dairy free cream cheese used in the vanilla frosting recipe for these keto donuts.

Can I use heavy cream to replace the dairy free cream cheese?

Yes you could use heavy cream to replace the cream cheese in the frosting but you will want to stabilize the whipped cream. Please see this whipped cream frosting recipe.

More Sugar Free Donut Keto Recipes

Apple Cider Donuts

Cinnamon Donuts

Chocolate Glazed Almond Flour Donuts

Chocolate Donuts

Turn these Dairy Free Blueberry muffins into blueberry donuts simply by pouring the cake batter into a silicone donut pan.

You could turn the vanilla frosting into a strawberry flavor by using berry liquid stevia and natural food coloring to make it pink. You could also add some freeze dried strawberries over the top of the frosting for keto strawberry donuts!

Best Tips for Perfect Keto Donuts

This recipe was adapted from my Dairy Free Cloud Bread Loaf and Mini Bagels using a mini donut pan.

Silicone donut molds are the best to use in my opinion since they easily pop right out without losing any donut, which has happened when I made these for the first time using a very greased metal donut pan.

You could turn these into 12 mini donuts just by using a mini donut pan instead of a large donut pan for 6.

Sugar Free Keto Donuts (Nut Free, Dairy Free)

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Keto Dairy Free Vanilla Frosted Donuts

Prep Time 15 minutes
Cook Time 21 minutes
Total Time 1 hour 5 minutes
Servings 6 donuts
Calories 171kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

Vanilla Frosting

Instructions

  • Preheat oven at 300 degrees F.
  • Place your egg whites in a stand mixer with the vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
  • Place the egg yolks in a high powered blender with the remaining ingredients and blend until smooth.
  • Spoon some of the yolk mixture into the whipped egg whites. Do this in 3 batches until combined.
  • Pour batter into each cavity of the donut pan.
  • Bake on the middle shelf of oven for 15 minutes. Allow to cool before adding frosting.

Vanilla Frosting

  • Place frosting ingredients into a large mixing bowl or a large bowl for a stand mixer and blend with the paddle attachment or electric hand mixer until smooth. Taste and adjust sugar substitute to see if you need it sweeter.
    Spread frosting onto each donut and if you desire, add sugar-free sprinkles.

Notes

Net Carbs: 2g
Nutrition info includes frosting. 

Nutrition

Serving: 1donut with frosting | Calories: 171kcal | Carbohydrates: 3g | Protein: 10g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 85mg | Sodium: 137mg | Potassium: 66mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 119IU | Calcium: 27mg | Iron: 0.4mg
     

Low-Carb Keto Fasting Meal Plan Menu Week 33

Ketogenic Low Carb Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

Whether you and your family are doing a low carb or keto diet together or not, you can use family friendly meals that everyone will enjoy. The whole point in making a sustainable low carb or keto lifestyle is to make it uncomplicated.

Easy family meals makes life a whole lot less stressful, especially knowing you don't need to make different meals to please everyone. That's what I've been doing for years and years in my family. It works and these meals plans will help you too! Let's get on with the recipes this week ahead!

If you love my recipes for yourself and family, you might be interested in my meal planning membership. Weekly low carb keto dinner meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren't interested in one of the dinner meals you can swap it out for something else!

You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you'll take advantage of it. You can have a sustainable low carb/keto lifestyle when you're well prepared and planning meals is the key!  LEARN MORE TODAY!

Unlike other meal plans you may have tried, this meal plan is adjustable! This means if you're not crazy about a particular meal, you can swap it out for something else and the best part is that the shopping list adjusts accordingly! Besides that, if you don't have a large family like I do, you can adjust the servings of all the meals and again the shopping list will adjust. It's pretty amazing software!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You'll have that early in order to go  food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don't like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It's the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

  1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day. 
  2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.
  3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 TOTAL carbs per day.

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

Keto Sheet Pan Mini Meatloaves Dinner

Keto Chicken BLT Salad

Lemon Chicken Piccata Meatballs

Italian Melt Roasted Cauliflower Steaks

Week 33 menu is up today and will be emailed out tomorrow for all those who are members. This means you can get started this weekend! LEARN MORE!

     

Easy Keto Low Carb Chocolate Ice Cream (Dairy Free)

This easy Keto Chocolate Ice Cream might look typical, but is anything but, made with no added sugar, dairy free and with only 4 ingredients! No eggs needed for the creamiest ice cream you'll ever have! Just 4 net carbs per serving!

choc dairy free ice cream2 (1 of 1)

Keto Ice Cream Recipe

Creamy dreamy chocolate ice cream....nothing like it! Maybe you're more of a vanilla lover, but most can't resist chocolate flavored ice cream with a creamy texture.

Making a dairy free and sugar free healthy ice cream recipe has been on my mind ever since I brought you my Single Serve Low Carb Vanilla Ice Cream. I fully intended to work on adapting that very recipe as well, but this one just happened first!

This low carb chocolate ice cream recipe does require the use of an ice cream maker but is is truly as simple recipe with less than 5 ingredients!

Using canned coconut cream or milk, produces the creamiest homemade ice cream and surprisingly all you still taste is chocolate flavor and nothing else!

The reason I chose to try this you ask? I had an impulse buy of ice cream one day at Whole Foods and purchased coconut milk ice cream.

Unfortunately it tasted so good I ate more than the ¼ cup serving and with the sugar substitute used in it, I had quite the stomachache for hours and had some intense sugar cravings because of the artificial sweeteners used. Sweeteners like Maltitol, Sorbitol, Sucralose, and aspartame are known to spike blood sugar levels in many studies which cause more cravings.

I knew making it at home would be the best choice as I could use my low carb sweetener to sweeten it without side effects.

choc dairy free ice cream3 (1 of 1)

Keto-Friendly Ice Cream

 This is a low-carb ice cream with fiber and protein in it as well. 

You may now be looking at the higher fat content in this ice cream and your desire to make this will come to a screeching halt! Healthy fat like coconut milk should not be feared. Fat is satiating and this is still a healthy chocolate ice cream for special occasions.

You must remember the point of this type of ice cream, it's dairy free for those with lactose issues.

If you want to reduce the fat content and still keep it dairy free you could sub half of the coconut milk with unsweetened almond milk or even heavy cream if dairy isn't an issue for your. Still delicious in my mind anyway and still low carb and a creamy keto sugar-free ice cream recipe.

If you're looking for a no churn ice cream, I've got a few: No Churn Vanilla Ice Cream, No Churn Strawberry Frozen Yogurt.

Ice Cream Base Ingredients

Canned coconut milk - 13.5 ounce

Unsweetened cocoa powder

Chocolate stevia or see other sweeteners below

My Keto Simple Syrup- I used the coffee flavored simple syrup which enhances the chocolate flavor, but you could just use Allulose which is a liquid sweetener which keeps ice cream smooth and soft from the freezer.

If you can't get your hands on Allulose in liquid form, you can also use MCT oil to create a smooth creamy texture that won't form ice crystals.

Optional Ingredients

Pinch Sea Salt

Sugar-Free Chocolate Chips

Sugar Free Magic Shell

choc dairy free ice cream1 (1 of 1)

How to Make Sugar-Free Chocolate Ice Cream

Mix ingredients in blender. Taste and adjust sweetener before pouring in your ice cream machine.

Carefully pour mixture into an ice cream machine and follow manufacturer's instructions.

Serve immediately or see storage info above.

Low Carb Sweetener Options

If you don't have chocolate liquid stevia you can just use plain or even vanilla. I tried just ½ teaspoon and let my children share with me but we all thought it was not sweet enough.

If you don't have any liquid stevia you can use packets of stevia. I would suggest 3.

You could also try Chocolate liquid Monk Fruit or use my Sweetener Guide & Conversion Chart for other options.

If you don't want to make my Coffee Simple Syrup, use liquid Allulose.

I do not recommend using erythritol because it tends to crystalize the ice cream and after freezing is very rock solid and hard.

Original Recipe UPDATE 5/20/14:

I doubled this recipe for guests using the following amounts, I used 4 cups of fresh not canned (either is fine) coconut milk, ¼ cup unsweetened cocoa powder, ¼ teaspoon salt. 2 teaspoons chocolate stevia.

Storage

Store just like you would with regular ice cream in a freezer-safe container for up to two months. Allow to come to room temperature for about 30 minutes.

Nutritional information below does not include any optional ingredient on top.

More Low Carb Ice Cream Recipes

Butter Pecan ice Cream

Blackberry Gelato

Chocolate Sorbet

Keto Chocolate Ice Cream Recipe

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Chocolate Ice Cream {Dairy Free & Low Carb}

Course Dessert
Prep Time 5 minutes
Total Time 5 minutes
Servings 3 servings
Calories 242kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

Instructions

  • Mix ingredients in blender. Taste and adjust sweetener before pouring in your ice cream machine.
  • Carefully pour mixture into an ice cream machine and follow manufacturer's instructions.
  • Serve immediately or see storage info above.

Notes

4 net carbs per serving
This recipe was originally published in February 2014. 

Nutrition

Serving: 1serving | Calories: 242kcal | Carbohydrates: 6g | Protein: 2g | Fat: 25g | Saturated Fat: 22g | Sodium: 17mg | Fiber: 2g
     

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

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

Homemade Pico de Gallo Recipe

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

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

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

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

White Onion versus Red Onion

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

Which Fresh Tomatoes are Best

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

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

Fresh Ingredients

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

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

Fresh Garlic

Fresh limes

Fresh chopped cilantro

Cumin

Salt and pepper

How to Make Easy Pico de Gallo

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

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

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

How to Serve Pico de Gallo

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

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

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

Instant Pot Chicken Tacos

Taco Soup

Chicken Carnitas

Instant pot Barbacao

Storage

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

Easy Pico de Gallo Recipe

Print

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

Prep Time 9 minutes
Servings 9 @ ⅓ cup
Calories 17kcal
Author Brenda Bennett/Sugar-Free Mom

Ingredients

  • 2 cups diced fresh tomatoes Roma or see notes above
  • ½ cup diced red onion
  • ¼ cup fresh cilantro chopped
  • 1 tablespoon jalapeno pepper seeds removed, minced
  • 1 fresh lime juiced
  • 2 cloves garlic minced
  • ½ teaspoon cumin
  • ¼ teaspoon salt
  • teaspoon pepper

Instructions

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

Notes

Net Carbs: 3g per ⅓ cup serving

Nutrition

Serving: 1@ ⅓ cup | Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 87mg | Potassium: 155mg | Fiber: 1g | Sugar: 2g | Vitamin A: 492IU | Vitamin C: 10mg | Calcium: 13mg | Iron: 0.3mg
     

Keto Low-Carb Strawberry Frozen Yogurt

This creamy, keto, low carb, strawberry frozen yogurt is quick and easy to make and perfect for any time of day! No Ice Cream maker needed! Just 6 grams of net carbs!

Frozen Low Carb Yogurt

The beauty of frozen yogurt as opposed to standard ice cream, is the instant soft serve texture every time.

Frozen strawberry yogurt is often made with fresh strawberries but non fruit varieties, like vanilla, or chocolate are just as popular.

Even better than the soft serve texture is that anyone can make it at home, without the need for an ice cream maker. This low carb frozen yogurt recipe just requires the help of a high speed blender or food processor to get the yogurt mixture to a smooth, creamier texture we have grown to love. 

Perfect Sugar-Free Dessert

This easy recipe uses frozen strawberries and plain Greek yogurt with no added sugar. It's a quick low carb delicious dessert for when you have a sweet tooth craving on your low-carb diet.

Good recipes like this make creating your meal plans for your low carb lifestyle so satisfying and delicious without the need to turn to high carb desserts.

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

Tools to Make Keto Frozen Yogurt

High Powered Blender- I love my Vitamix, worth every penny in my opinion. I've also had a Blendtec for years and after about 7 years it finally stopped working well, I switched over to Vitamix. 

Silicon Ice Cube Tray- The yogurt gets frozen in small cubes and the silicone tray makes for easy removal.

Silicone Spatula- Scraping down the sides of the blender really helps with this spatula. 

Shopping List

Frozen strawberries

Greek plain full-fat yogurt

Lemon juice

Unsweetened almond milk- you can swap with heavy whipping cream or coconut milk if desired.

Sugar-free syrup -optional, I used Lakanto sugar-free maple syrup but other sugar-free sweetener options would be fine, like my Sugar Free Keto Simple Syrup recipe.

How to Make keto Frozen Yogurt

Place yogurt in ice cube tray (makes about 9 ice cubes) and freeze for 2 hours, or until set, or overnight.

Add frozen yogurt and remaining ingredients to blender and process until smooth. I used a plunger that came with Vitamix to help it process. Scrape the sides with a silicone spatula several times in-between blends.

Once smooth, serve immediately or transfer to a piping big with a large flower shaped nozzle and swirl.

Optional for extra fancy presentation use the star tip in your decorating tool and swirl into serving glasses. Top with optional sugar free chocolate chips.

Keto Ice Cream Recipes

This Keto Butter Pecan Ice Cream will hit all the right spots for you! Just as decadent as sugar laden butter pecan but without the guilt!

If you love fruity flavors try my Blackberry Gelato or if coffee is more your thing, this Coffee SemiFreddo amazing and no ice cream machine needed!

My No Churn Vanilla Keto Ice Cream is also an easy, delicious recipe to enjoy without needed an ice cream machine!

FAQs

Can I use fresh berries instead of frozen?

You could use fresh berries instead of frozen but you may need to freeze after mixing in blender as it may not be ready as soft serve.

Can I use heavy cream instead of plain yogurt?

You would need to whip the heavy cream to stiff peaks then fold in the berries once blended.

Can I use regular yogurt not Greek?

You could use regular yogurt but you won't have as thick and creamy soft serve frozen yogurt as you will with using Greek yogurt.

Can I use coconut milk instead of yogurt?

You could replace the yogurt to make this dairy free by using coconut milk, but I would recommend canned coconut milk rather than a carton of fresh coconut milk.

Can I use fat-free yogurt?

I would not recommend using fat-free yogurt for making this low-carb frozen yogurt.

Storage

Place frozen yogurt in an airtight container in the freezer for up to 1 month. When you are ready to enjoy, allow to soften on the counter for 15-20 minutes to come to room temperature to enjoy.

Keto Low Carb Strawberry Frozen Yogurt

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Low-Carb Strawberry Fro-Yo

This Low-Carb Strawberry Fro-Yo is the best keto dessert for Summer. It is soft serve so you can whip up a batch in super quick time and doesn’t require hours of setting in the freezer.
Prep Time 15 minutes
Cook Time 2 hours
Servings 6
Calories 41kcal
Author Jo Harding

Ingredients

  • ¾ cup greek yogurt (full-fat, plain)
  • 3 cups strawberries (frozen, not fresh) (447g)
  • 1 tablespoon lemon juice
  • 2 tablespoon unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 1 tablespoon sugar-free maple syrup (Lakanto) (1-2 tablespoon to taste) (optional)

Instructions

  • Place yogurt in ice cube tray (makes about 9 ice cubes) and freeze for 2 hours, or until set, or overnight.
  • Add frozen yogurt and remaining ingredients to blender and process until smooth. I used a plunger that came with Vitamix to help it process. Scrape the sides with a silicone spatula several times in-between blends.
  • Once smooth, serve immediately or transfer to a piping big with a large flower shaped nozzle and swirl.
  • Storage: Best made and enjoyed fresh.

Notes

Net Carbs 6g
This recipe was first published in June 2020.

Nutrition

Serving: 1serving | Calories: 41kcal | Carbohydrates: 7g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 10mg | Potassium: 145mg | Fiber: 1g | Sugar: 4g | Vitamin A: 9IU | Vitamin C: 43mg | Calcium: 39mg | Iron: 1mg

Jo is the creative food photographer and stylist behind the healthy eating blog, Modern Food Stories. Jo's a testament that once you find the right approach for you, you can overcome chronic illness through the healing power of food. She believes the secret to radiant health starts and ends with a healthy gut so all her recipes are grain, gluten and refined sugar free. Many are also dairy-free.

     

Low-Carb Keto Fasting Meal Plan Menu Week 32

Ketogenic Low Carb Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

Being on the keto diet has helped me in so many ways. I wrote this post back in 2018 about the differences of Low Carb versus Keto for those of you who may not still understand the differences.

It's been one of the best things I could have done and I highly recommend that if you are still struggling with certain foods that have a strong hold over you, start the keto diet.

It's not as hard as you think and in fact my meal plans can help you if you have no idea where to begin. I've also written a post about my 3 year update with Keto! 

All my meal plans are low carb and keto. You can now choose the low carb option which allows up to 40 net carbs per day or the keto option which is no more than 20 net carbs per day.

If you enjoy my recipes, you will enjoy the meal plans. My hope is that you will be encouraged, have less stress because all the work is planned out for you and you will be able to enjoy food freedom as well.

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You'll have that early in order to go  food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don't like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It's the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish

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

Keto Air Fryer Salmon

Keto Chicken Pad Thai

Keto Chicken Crust Pizza

Keto Air Fryer Buffalo Cauliflower

Week 32 menu is up today and will be emailed out tomorrow for all those who are members. This means you can get started this weekend! LEARN MORE!

     

Sugar Free Keto Simple Syrup (Allulose, Monk Fruit, Stevia)

This easy sugar free keto simple syrup recipe can be made in less than 5 minutes with Allulose, Monk Fruit or Stevia! Perfect for the keto diet, with no carbs or calories, you can use this sugar-free syrup as you would traditional simple syrup for all your keto cocktails and cold drinks.

What is Simple Syrup?

Classic simple syrup is made with regular sugar and is used as a liquid sweetener most often to sweeten your favorite drinks. It's made with equal parts water and table sugar boiled until the sugar dissolves, leaving a liquid sugar syrup that mixes well in your favorite cocktails.

Is Simple Syrup Keto Friendly?

The problem with regular simple syrup is that it is pure sugar and will spike blood sugar and kick you out of ketosis so it is not keto friendly.

If you following a low carb diet and not a keto diet, this spike in blood sugar is still problematic because spiking your blood sugar will most definitely cause sugar cravings.

The Best Sugar-Free Sweetener

The best keto sweetener to make this keto syrup is Allulose in my opinion. It is a great replacement to real sugar as it dissolves perfectly in boiling water.

I do not recommend using erythritol because of it's cooling effect on the tongue and since it's a sugar alcohol it tends to crystalize.

Allulose Low Carb Sweetener

 Allulose occurs naturally in only a few foods, such as wheat, raisins, and figs. The body isn’t able to metabolize allulose.

Instead, nearly all of it passes into the urine without being absorbed, thereby contributing negligible carbs and calories.  It works wonderfully in homemade ice cream to keep the texture smooth and soft rather than hard after freezing.

Replacing Allulose with Monk Fruit

Monk fruit extract comes from the monk fruit, luo han guo, a cousin of the cucumber and melon that's native to China and Thailand.

Monk fruit is rarely used fresh but more often is dried and used as a sweetener. It is 300% sweeter than sugar, but is calorie-free and does not raise blood sugar levels.

It is sold as a pure liquid concentrate and also can be found combined with erythritol to swap cup for cup with sugar. I love the Lakanto brand Monk fruit. 

To replace the Allulose used to make the keto simple syrup, I used 2 tablespoons of Pure Organic Monk fruit Powder, which does not have any erythritol in the mixture. If you use a Monk Fruit blend that contains erythritol, please note that it can cause crystallization.

Replacing Allulose with Stevia

Stevia comes from the stevia plant, typically grown in Paraguay. Its leaves are boiled down to produce the liquid form on the market today. Stevia leaves are also dried and sold as pure concentrated extract with no added fillers.

A calorie-free option, it is 300 times sweeter than sugar and does not cause digestive issues, does not raise blood sugar or spike insulin. 

The type of stevia I use the most in my recipes is the liquid form from the brand Sweetleaf. depending on the extraction process used, some brands may be sweeter or more bitter than others. 

To replace the Allulose used to make the keto simple syrup, I used 4 packets of Organic Stevia, which does not have any erythritol in the mixture. If you use a Stevia blend that contains erythritol, please note that it can cause crystallization.

2 Simple Ingredients Homemade Keto Simple Syrup

You just need a cup of water, filtered or distilled water and a cup of a natural sweetener as I mentioned above.

How to Make Keto Simple Syrup

Please view the recipe card at the very bottom of this blog post which is where you can also print this simple recipe.

Add your water and low carb sugar substitute to a small saucepan and bring to a boil.

Remove from the heat and add any flavor options below. Once it comes to room temperature, pour into a glass jar to finish cooling. Do not cover until it's cooled completely.

How to Use Sugar Free Keto Simple Syrup

The vanilla flavored homemade sugar-free simple syrup is delicious in your morning coffee, as well as the coffee flavored simple syrup option to add to your iced coffee!

The base keto simple syrup is great for homemade lemonades, iced tea, cold drinks, like seltzer's or any keto drinks you love. Of course it's a great addition to any low carb cocktails!

Use Keto Simple Syrup in my Dairy Free Bread

You can use the Base Keto Simple Syrup recipe below to replace the liquid Allulose in my Dairy Free Cloud Bread Loaf or Rolls!

Shelf Life and Storage

Store in an airtight container on the counter for up to one month or refrigerate for up to 6 months.

Best Sugar-Free Simple Syrup Recipe

Print

Sugar Free Keto Simple Syrup

Prep Time 1 minute
Cook Time 5 minutes
Servings 12 tablespoons
Calories 1kcal
Author Brenda Bennett/Sugar-Free Mom

Ingredients

Base Simple Syrup

Vanilla Simple Syrup

Coffee Simple Syrup

Berry Simple Syrup

Mint Simple Syrup

  • 4 fresh mint leaves or ½ teaspoon peppermint extract

Maple Syrup

Instructions

  • Pour water and sweetener into a small saucepan over medium heat on stove.
  • Bring to a boil and continue to simmer and stir for 3-5 minutes until sweetener is dissolved.
  • If you want to thicken, sprinkle in xanthan gum and whisk until dissolves and thickens, just needs 1-2 minutes.
  • Remove from heat and whisk in any flavorings you like. If using fresh mint leaves, add them to the water while its simmering then remove.
  • Cool then pour into mason jars for storing.
  • Storage: Covered on counter for 1 month or in the fridge for 6 months.

Notes

Nutrition info is based on using xanthan gum and vanilla bean. If you use neither there are no calories or carbs per serving.

Nutrition

Serving: 1tablespoon | Calories: 1kcal | Carbohydrates: 0.1g | Fat: 0.03g | Sodium: 3mg | Potassium: 0.2mg | Fiber: 0.05g | Calcium: 1mg

     

Kristi's Weight Loss Success Story

Kristi has dropped 3 dress sizes, lost 32 pounds, her Fibromyalgia pain is almost gone and her sugar cravings have disappeared!

I think I've had sugar issues for years. I loved chocolate cake and my sodas. Sonic knew me by my name and they'd have my order ready when I pulled in every day. I would drink so many sodas, big 32 ounce drinks every day. 

I was a size 0 and could eat whatever I wanted until I had my son at the age of 23. The weight gain from that pregnancy and a couple more kids after that just made me struggle with extra weight for all these years. 

I've had for Fibromyalgia for 10 years and Rheumatoid Arthritis got diagnosed last year and that's how I found your program.

The doctor wanted me to go on a stronger medication that would require me to do blood work every 4 weeks, but I wasn't convinced I had rheumatoid arthritis so I kept asking the doctor if my diet was what was causing me all of my pain. 

The doctor said, not with rheumatoid arthritis. Your diet can't change that, you have to take the medication to control it. So I lied to my doctor and told her I was taking the medication, but I did not and started your program. I went back in a few months and told her I changed my diet and was feeling less pain.

My joint pain is almost gone! I used to be curled up on the couch all day long in pain. 

I used to not make it past 3 pm every day because my fatigue was so bad. I couldn't function or even look at my phone and would need a 2 hour nap. Now my fatigue is gone!

What is you age and where do you live?

I am 45 and from South Texas.

How did you find Sugarfreemom.com and when did you decide to join the 6 week Sugar Detox course?

I was talking to a friend of a friend who is a Dietician and she mentioned it. She said she had a $50 off coupon and I decided try it. I only had 2 days to think about it before the next session started in January 2022 and I did not want to go on a stronger medication. 

Did you have any health or weight struggles before joining the course and membership?

Diagnosed with Fibromyalgia and Rheumatoid Arthritis. Was also told I had celiacs, but never tried a gluten free diet as I didn’t think I could stick with it. I always looked bloated and my weight was rising to highest I had ever been. 

What other programs have you tried before joining the sugar detox program?

I tried Ideal Protein several years ago (before Keto was a big thing). I didn’t like the packets of food and it didn’t prepare me for the last stage (being on my own). I would get very sick with horrible withdrawal symptoms, even throwing up. I lost 30 pounds in 3 months but gained it all back.

I did not have any withdrawal symptoms when I started your 6 week detox course, a small headache, but nothing close to what I had on the Ideal protein diet. I stuck to tracking and 20 total carbs a day.

How much weight did you lose and what other non- scale victories have you had?

I have lost 32 pounds now and still counting! I weigh 128 and last year at this time I was 165 pounds! Dropped 3 dress sizes and clothes fit me so much better.

The bloating is gone, fatigue is gone and most of my achy joint pain is gone as well. 

What were you typically eating before making this lifestyle change?

I typically ate fast food at least once a day, if not twice a day. It was just easier (or so it seemed). I also loved my sweets and ate brownies, chocolate cake, cookies every single night. 

I had a snack bin in my car and always had something to munch on throughout the day. I was hungry first thing in the morning.

What SugarFreemom recipes or resources have helped you?

Your cookbook and website of recipes have helped a lot.

Loaded Cauliflower bake is one of my favorite and replaced mash potatoes. We make it at least once a week because my boys love it! Oh and your cheesecake is great for birthdays and celebrations!

What does a typical day of eating look like now for you?

I’m usually not that hungry. If I have breakfast it’s 2 eggs with cheese and 2 slices of bacon. Then I’ll have nuts and/or jerky for lunch and have a healthy dinner. Or I drink a Premier Protein shake in the morning, have leftovers for lunch from the night before and healthy dinner.

I always carry jerky sticks with me in my purse if I ever get hungry. I also have a big Yeti cup I keep filled with water and fresh squeezed lemon that I take everywhere with me. 

What have you learned from your journey?

That I am stronger than I thought I was. I didn’t think that 7 months from starting this I would still be sugar free and eating healthy.

The benefits of less fatigue and less pain outweigh my desire to cheat and eat things I shouldn’t. 

Final thoughts or takeaways?

I am so happy to come across your program. I tell everyone about it and they usually say “I could never do that”.

If I can do it, I believe anyone could! This program works because I was a huge sugar addict. It’s not a diet to me anymore. It’s a new way of life!

Learn More about the SugarFreeMom Tribe Weight Loss Support Membership!

Everything that Kristi learned in the 6 week Sugar Detox Course is now available in my next book coming out December 6th 2022!

The 30-Day Sugar Elimination Diet is now available for pre-order which guarantees you will receive a copy on release date before they sell out!

     

Sugar Free Low Carb Keto Chocolate Protein Bars (Nut Free)

These delicious Homemade Keto Protein Bars are a no bake recipe that's low carb, sugar free, gluten free and nut free as well! Just 5 minutes of prep time to make a perfectly healthy no-bake energy bar for a grab-n-go snack! Just 5 total grams of carbs or 3 net grams of carbs per serving and 6 grams of protein per bar!

Homemade Keto Protein Bars

When it comes to low-carb bars, I love them all; creamy, salty, chewy, nut filled, coconut filled, etc. I'm all in, but especially if it's chocolate flavored.

But I'm not all in when it comes to sugar. Making a dark chocolate candy bar for just the sake of snacking wasn't my plan here. If I'm going to have a low carb snack I want it to include a high protein amount, with healthy fats, no artificial sweeteners or added sugar and of course low in grams of net carbs to fit into my low-carb diet.

The Best Low Carb Protein Bars

Most store bought keto protein bars on the market today contain nuts. Often they include either almond flour or almond butter or cashews or some form of nut butters.

I love that we can now find so many delicious keto protein bars online, but when you have a nut allergy or your child or spouse does, it makes it impossible to purchase most granola bars and low carb keto protein bars available. 

When you're eating a keto diet and even a low carb diet, getting in a good amount of protein and healthy fats will help with satiation.

Keeping the carbs low, these bars have a total of 5 carbs with dietary fiber at 2 grams. If you count net carbs, these have 3 grams per serving. If you are also tracking calories, one of my keto protein bars has just 150 calories.

The great thing about my keto protein bars is they do not need refrigeration making them easy to grab and go! 

Nut Free Keto Delicious Recipes

This recipe came out of a little desire for my youngest to have some nut-free, chocolate gluten-free protein bars that were homemade knowing exactly what was in it.

If you've not followed me for very long you might not know my youngest has a tree nut and peanut allergy.

It's been a few long years of struggle trying to find anything store bought that didn't cause a reaction for him. My desire has always been to make most of the recipes on my blog nut free for him.

I'm particularly proud of these little healthy protein bars. They have great texture and a smooth creamy fudge feel in your mouth.

Have you ever had a Nestle crunch bar? Well, these low carb bars have a slight crunch to them coming from the grounds sunflower seeds and remind me of those crunch bars. Having some difference in texture really makes this a satisfying snack.

I try to use sunflower seeds often as a wonderful replacement for what most nuts do in a recipe. Some other recipes you might like:

HOW TO MAKE KETO NUT FREE BARS

This is a super simple recipe to make at home! To view exact measurements, nutritional information and print recipe please scroll down to the bottom of the blog post for the recipe card.

Simple Ingredients Needed:

Sunflower seeds -Make sure to purchase raw and unsalted

 Sunflower seed butter or tahini which is ground sesame seeds

Chocolate protein powder- My favorite protein powder is the Jay Robb brand as it has very few ingredients and no junk or artificial ingredients.

Unsweetened cocoa powder 

Swerve confectioners sweetener -See my Sweetener guide & Conversion chart to swap this with another low carb sweetener.

Sea Salt

Butter- Having your butter soft or room temperature will give you the best results when combining in food processor. Coconut oil could also replace butter.

Optional Coating: ½ cup sugar free chocolate chips and 1 tablespoon butter

Directions

How to Make your own protein bars at home;

Place all keto-friendly ingredients into a food processor and blend until smooth. If you don't have a food processor, use a sharp knife and chop the sunflower seeds as best you can.

Scrape down the sides of the processor and blend again until it looks shiny and slightly wet. You could try placing all your ingredients into a blender but you may need to do that in batches since there isn't much surface area. 

Taste and adjust sweetener if needed.

Spread batter into a parchment lined 8 by 4 inch loaf pan. I have tried these in a square 8 by 8 baking pan, but for me I felt the bars were a bit too thin for my liking. I prefer using the loaf pan instead for nice height.

Use the sides of the parchment paper over the top of the batter and then you can press it down to flatten evenly without getting your hands dirty. 

Refrigerate for 30 minutes. Slice into 8 bars, then cut these keto protein bars in half to make 16 bars.

If using optional coating, melt sugar free chocolate chips and butter in microwave for 1 minute or on the stove top. Stir until smooth and no lumps.

Drizzle sugar-free chocolate on top of the bars and/or dip the bottom half of the bars into the melted chocolate and lay on a parchment lined baking sheet. 

How to Store Keto Protein Bars

This picture makes me think of those 3 Musketeer bars from when I was a kid. But the recipe today doesn't have that light and airy texture as a 3 Musketeer would have. These are dense with a slight crunch and complete fudginess through and through.

Whether you're just having a craving for chocolate or need a little afternoon pick-me-up or simply want a treat, these allergy friendly protein bars are the perfect thing!

Store them in an airtight container on your counter for up to 5 days or in the fridge for up to 2 weeks or freeze for a month and thaw whenever you like.

Swapping Ingredients

If you don't have nut allergies in your family you can sub the sunflower seeds for any nut of choice you like. You can also replace the sunflower seed butter with any nut butter you like.

If you don't have  Swerve, you can use another confectioners style keto sweetener. I'd recommend Monk Fruit or Allulose.

You could also just choose a sweetener you enjoy, add a small amount then taste and adjust to your liking. Here's my sweetener guide and conversion chart. 

Butter can also be replaced for the coconut oil to make these dairy free keto protein bars.

Low Carb Easy Keto Protein Bars

Print

Low Carb Keto Chocolate Protein Bars (Nut Free)

Prep Time 5 minutes
Total Time 10 minutes
Servings 16 bars
Calories 151kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

Instructions

  • Place all ingredients into food processor and blend until smooth.
  • Scrape down sides and blend again.
  • Taste and adjust sweetener if needed.
  • Spread batter into a parchment lined loaf pan.
  • Refrigerate for 30 minutes.
  • Slice into 8 bars then cut bars in half to make 16 bars.
  • Freeze for 30 minutes if you are planning on making optional coating.
  • If using optional coating, melt chocolate chips and butter in microwave for 1 minute or stove top. Stir until smooth and no lumps.
  • Dip the bottom half of the bars into the melted chocolate and lay on a parchment lined baking sheet. Drizzle more chocolate on top of bars if desired.
  • Storage: Refrigeration is not needed and these can stay on your counter in an airtight container, but in hot summer months it is best to keep them refrigerated.

Notes

Net Carbs: 3g
This recipe was first published in February of 2017 and updated in July 2021. 

Nutrition

Serving: 1bar | Calories: 151kcal | Carbohydrates: 5g | Protein: 6g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 132mg | Potassium: 78mg | Fiber: 2g | Sugar: 1g | Vitamin A: 182IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 1mg
     

Low-Carb Keto Fasting Meal Plan Menu Week 31

Ketogenic Low Carb Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

Getting your family on board to eating low carb and keto can be a challenge. I've done it alone for many years and never wanted to make separate meals for myself and my family.

That's why I create easy, family friendly, picky kid and hubby approved recipes the whole family will enjoy! 

My meal plans revolve around meals for the family that just so happen to be low carb. It's a win win situation! Once they taste delicious meals, they really won't care whether they are low carb and/or keto, they'll just care it tastes good! 

Once you've got them enjoying delicious low carb dinners, start preparing some fantastic desserts and work your way to the breakfast recipes.

If you can get them starting their day with a low carb breakfast and ending their day with a low carb dinner, that is half the battle won! It truly doesn't take long to get the whole family on board!

Week 31 menu is up today! LEARN MORE HERE!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You'll have that early in order to go  food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don't like a meal, simply delete it and swap it with another meal you like.

The shopping list will automatically adjust. It's the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish.

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

Dairy-Free Keto Chicken Curry

Keto Southern Fried Turkey Tenders with Roasted Sprouts

Keto Pizza Cauliflower Casserole

Keto Sheet Pan Chicken Crack Slaw

Week 31 menu is up today! LEARN MORE HERE!

     

Low Carb Keto Cucumber Dill Salad

This Low Carb Sweet Keto Cucumber Salad recipe is a refreshing keto side dish with any main dish! Just 2 grams of net carbs or 4 total grams of carbs per serving which is perfect for a ketogenic diet or low-carb diet!

Keto Cucumber Dill Salad

Who doesn't love a fresh and easy salad in hot summer months? This simple sliced cucumber dill salad can be made in little time and ready when you are, to take and head to that summer BBQ! 

In the warmer months of the year, I'm all about less time in the kitchen and more time with family and friends. This is one of my  "go-to" recipes for all the pool parties! Everyone loves it, and the ones who hate red onion can simply pick it out.

You could also add some tasty black or green olives to this crunchy, crispy salad of fresh cucumber slices with a delicious dressing of simple ingredients.

For a Mediterranean Cucumber Salad, add some kalamata olives and feta cheese and green onions. This is a very versatile recipe!

You could eliminate the onion if you're not a fan, but red onion does not have such a strong bite as raw regular yellow onion and adds some pretty color and more crunch to this salad.

Fresh herbs like fresh dill chopped on top is optional or try adding fresh basil if you're not a fan of dill. You could also just toss this with the vinegar alone and call it a day and eliminate the stevia if you would rather not have a sweetness to the salad.

This is more of a keto German cucumber salad which does not include olive oil, but feel free to add some as it's a great addiction to this salad.

Many cucumbers are bitter and have a high water content which can make salads a bit soggy.

Using the English cucumber will keep the salad crispier as well as removing the seeds which has most of the bitterness and water in them. I left the skin on the English cucumbers because it's not waxy like regular cucumbers so unpeeled cucumber is the way I like this salad the best. 

I would recommend peeling the skin since if you are using a regular large cucumber, but that's just my personal preference. 

Are Cucumbers Keto?

Yes cucumbers are keto friendly!

Cucumbers have a good source of vitamin K, vitamin C, magnesium and potassium.

In 100 grams a raw, cucumber with peel has just 3.6 grams of total carbs and 1.1 grams of fiber, which brings you to 2.4 grams of net carbohydrates making them ideal as a keto-friendly snack.

They are a great addition if your on a weight loss journey and want a crunchy healthy snack!

Can I Make this Cucumber Salad Ahead of Time?

Enjoy this for any cook out or outdoor get together. It is nice even room temperature as opposed to chilled in the refrigerator. It can easily be made a day ahead and covered, ready for your party when you are. I take this to all my summer parties because it won't go bad being outside, nor get anyone sick if it's not refrigerated. 

Can I leave out the Stevia in the dressing?

If you don't have lemon liquid stevia, you can use clear stevia or leave it out if you prefer no sweetness to this salad.

I recommend replacing the lemon stevia with 1 -2 teaspoons of fresh lemon juice or even lime juice.

You can of course,  use any sweetener you prefer, but granulated sugar free sweeteners might not be the best choice here as you certainly don't want a grittiness on your cucumbers.

How Can I make this a Creamy Cucumber Salad?

If you want a creamy cucumber salad, just add ½ cup of sour cream or mayonnaise into the dressing. Both are delicious healthy fats.

More Easy Keto Salads you might like:

Why so much Salt?

The reason for the heavy amount of salt added to the cucumbers,  is to pull the bitterness out of the cucumbers.

Of course you can taste them and if they are fine and not at all bitter to you, skip the draining step and toss everything together.

For the approximate nutritional breakdown below I've only calculated 1 teaspoon of salt here since most of it gets washed off and rinsed anyway.

Keto Cucumber Dill Salad

Print

Keto Cucumber Dill Salad with Sugar Free Dressing

Prep Time 20 minutes
Total Time 20 minutes
Servings 6
Calories 17kcal
Author Brenda Bennett

Ingredients

  • 4 cups English cucumber (or 2 large cucumbers)
  • 3 ounces red onion sliced thin
  • 1 ½ tablespoons salt
  • 2 tablespoons white wine vinegar
  • ½ teaspoon lemon liquid stevia
  • 2 tablespoons fresh dill chopped
  • juice of half a lemon or lime (about 1 tbsp)

Instructions

  • Slice the cucumbers lengthwise and remove the seeds with a spoon or melon ball scooper. Slice thin. Should be about 4 cups of cucumbers.
  • Place onion and cucumbers in a bowl and toss with salt.
  • Place into a colander and allow to drain for 20 minutes.
  • Press out liquid, rinse well with cold water.
  • In a serving bowl whisk white wine vinegar and stevia together.
  • Add cucumbers and onion and toss to combine well.
  • Top with fresh dill and lemon.
  • Keep refrigerated until ready to serve.

Notes

This recipe was first published in July 2013 and updated with new pics and video in May 2019.

Nutrition

Serving: 1cup | Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 123mg | Fiber: 1g | Sugar: 2g | Vitamin A: 85IU | Vitamin C: 3mg | Calcium: 14mg | Iron: 0.2mg
     

Dairy Free Keto Chaffle Recipe (Sugar Free, Gluten Free, Nut Free)

Dairy Free Keto Chaffle Recipe are keto waffles made with just 5 ingredients and made in 5 minutes! Nut free, gluten free, paleo, grain free and quick and tasty for breakfast or even use as sandwich bread.  3 variations (Basic Dairy Free Chaffle, Dairy Free Cinnamon Sugar Chaffle, and Dairy Free Chocolate Chaffle). Just 1 net carbs per serving!

What are Chaffles?

If you are new to the keto community, cheese chaffles are all the rage these days!

You can find a bunch of different ways to create the classic chaffle on Facebook. They can be a quick breakfast for anyone and require just 2 ingredients; 1 egg and ½ cup of shredded mozzarella cheese.

Some keto chaffle recipes use cream cheese and other cheeses for savoury chaffles, but for the most part it is basically a cheese waffle. If you haven't tried them yet, you should!

Though they are made with cheese, these crisp up after cooking them in your waffle iron and are amazing topped with sugar free maple syrup and butter!

Plus, you can go crazy with different variations of this basic chaffle recipe. From savory to sweet options, if you can think of it, you can turn it into a crispy chaffle, like Pizza chaffles, garlic bread chaffles, cookie chaffles, chocolate chaffles, etc. 

Chaffles got its name from Cheese and waffles= Chaffles!

I'm not sure who created this concoction, but it works and it works well for those of us on a keto diet or low carb diet.

But the biggest issue with this basic recipe with main ingredients being cheese that works for so many , is that sadly it's not something those who cannot have dairy can enjoy. My own daughter is dairy free because of stomach issues and this pushed me to create a keto dairy free chaffle for her to enjoy. 

How to Make Dairy Free Keto Chaffles

Creating a dairy-free option for a keto chaffle wasn't an easy task. I first tried using vegan cheese options but really did not like the flavor.

So essentially this dairy free keto chaffle has no cheese in it at all, but it tastes amazing and is just as quick as making a classic keto chaffle.

You could try swapping shredded mozzarella for vegan cheese in the classic chaffle recipe mixed with one egg to see if you like that. Most of the vegan cheese I've found contains nuts or ingredients I choose not to ingest like soy so vegan cheese is not a nut-free option for many. My youngest has a tree nut allergy so nuts are not an option for us.

Eliminating the cheese from the classic keto chaffle to make a dairy free keto chaffle, doesn't really make it a chaffle, it's more just mini waffles, but the name is catchy! 

The recipe is still easy with just 4 ingredients if you don't count a sprinkle of salt.  The addition of beef gelatin powder might seem odd, but I created a fantastic Belgian waffles on page 95 of my cookbook, Naturally Keto and decided adding it here for this recipe might work, and it really does create a fluffy texture! 

Keto Chaffle Variations

Your basic dairy free chaffle recipe is below, which has a nice neutral flavor without added sweetness. You can always add your favorite sugar free sweetener if you like your waffles like that for breakfast.

Here are two variations to my basic dairy free keto 5 Ingredient chaffle:

Cinnamon Sugar Chaffle

Add 1-2 teaspoons of ground cinnamon to the batter, 1 teaspoon of vanilla extract, 1 tablespoon Swerve Brown Sugar Sub, 1 tablespoon Allulose Maple Syrup  or your favorite sugar free keto maple syrup sweetener.

Chocolate Chaffle

Add 1 tablespoon of unsweetened cocoa powder or cacao powder, a pinch of salt, and ½ teaspoon chocolate liquid stevia. 

Top with coconut cream and sugar free chocolate chips if desired. Dessert chocolate waffles can easily be enjoyed on your keto lifestyle.

Tools to make Dairy Free Keto Chaffles

Dash Mini Waffle Maker-The mini waffle maker is fun, doesn't take up much space and quick to heat up and makes the best size for a keto low-carb waffle sandwich!

Standard Waffle Maker- If you don't want to purchase a dash mini waffle iron and you already have a standard waffle maker, you should be able to make typical waffles with this waffle batter. The amount of batter you need for a traditional waffle would equal two mini. 

Frequently Asked Questions

Can I replace gelatin with collagen peptides?

Collagen peptides will not work to replace gelatin as it does not gel up like gelatin does and the consistency and texture of the dairy free waffle will be altered.

Can I use a different low carb sweetener?

Yes you can use any low carb sweetener you prefer. Please see my complete guide to low carb sweeteners here

How do I store these low carb waffles?

Store these low carb waffles in the fridge in an airtight container for up to 3 days.

This recipe for Dairy Free Mini Waffles or Chaffles is in my new book, The 30-Day Sugar Elimination Diet, that will be coming out in December! It's available now for preorder!

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

You do not need to add xanthan gum because the texture is perfect.

Can I add peanut butter?

I have not tested the basic keto chaffle recipe adding peanut butter, but I think if you do add just add one tablespoon.

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

Gather all your ingredients while you let the waffle iron heat up.

Top Tip #2

Be sure to spray the waffle iron prior to pouring batter. Use avocado oil spray for its mild flavor.

Top Tip #3

Whisk your dry ingredients together first then add liquid ingredients to help avoid lumps in the batter.

Top Tip #4

If you don't like the eggy taste, replace one egg with two egg whites. 

Top Tip #5

If you don't like coconut flour you can swap it with 2 tablespoons of almond flour but reduce your eggs to just one.

Recipe video can be viewed here on Facebook or Instagram here.

Dairy Free Keto Chaffle Recipe

Print

Dairy Free Keto Chaffle

Prep Time 2 minutes
Cook Time 3 minutes
Servings 3 mini chaffles
Calories 109kcal
Author Brenda Bennett/ Sugar Free Mom

Ingredients

Instructions

  • In a small bowl, whisk together the coconut flour, beef gelatin and salt.
  • Whisk in the eggs, and mayo into the dry mixture. Spray the waffle maker with avocado oil spray.
  • Separate the batter into thirds and place ⅓ portion into the waffle maker. Close the lid and wait for the light to shut off, about 2 minutes. Check that it's browned to the desire you like. Remove carefully to a plate and spray the waffle maker again with oil spray. Repeat with the remaining 2 portions of batter.
  • Enjoy immediately or refrigerate and use for a sandwich anytime.
  • Recipe video can be viewed here on Facebook or Instagram here.

Notes

Net Carbs: 1g
This recipe was first published in February 2020.

Nutrition

Serving: 1chaffle | Calories: 109kcal | Carbohydrates: 2g | Protein: 7g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 146mg | Sodium: 202mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 204IU | Calcium: 21mg | Iron: 1mg
     

Sugar Free Keto Coconut Cream Pie (Nut Free)

This luscious, sugar-free coconut cream pie is heaven on a fork and not as hard as you think to make at home! With a low-carb flaky pie crust and a creamy coconut filling, this is the best coconut cream pie made keto friendly you will ever have! Just 3 net grams of carbs per serving!

Sugar-Free Coconut Cream Pie

All coconut lovers will enjoy this delicious keto coconut cream pie with homemade pie crust and rich creamy coconut flavor in your first bite!

If you're on a keto diet or low carb diet, traditional coconut cream pie is much too high in carbs to be enjoyed while losing weight or trying to get into ketosis. Our recipe today for sugar-free coconut cream pie has just 3 net carbs per slice!

Using egg yolks as opposed to whole egg with egg whites is how to make this coconut pie the creamiest keto dessert recipe you've ever had!

Coconut Cream Pie versus Coconut Custard Pie

The biggest difference between a coconut cream pie and a coconut custard pie is in how the pie filling is made.

A low carb coconut custard pie is baked in the oven and just a simple mixture is combined together making for a very simple recipe.

A coconut cream pie involves a bit more work by preparing the filling ingredients on the stove to thicken before adding it to the pie shell and allowing it to set in the fridge for several hours.

Both are delicious pies, but if you need a dairy free, creamy coconut pie then use my Sugar Free Coconut Custard recipe since there is no dairy at all in that recipe. 

Can I skip the Unsweetened Shredded Coconut?

If you aren't a fan of shredded coconut in this pie, you can certainly leave it out of the coconut cream filling.

If you don't add any into the pie then you will have a smoother creamy texture, but including some within this low-carb coconut cream pie recipe gives a bit more texture to each bit. Either way, it's delicious!

You could also consider toasting the unsweetened coconut and serving it on the side in a small bowl for guests to add to the top of their own slice. 

HOW TO MAKE SUGAR FREE COCONUT CREAM PIE

To view entire recipe with exact measurements please scroll down to the bottom of the blog post where you will see the recipe card and print option.

Ingredients

pre-made coconut flour pie crust

Canned Full Fat coconut milk

Better Than Sugar Confectioners

Salt

Coconut extract or vanilla extract

Egg yolks

Gelatin

Cream cheese

Heavy cream

Coconut stevia 

Unsweetened shredded coconut (OPTIONAL)

Directions

First, in a large saucepan, over medium-low heat, add the coconut milk, sweetener, salt, and extract. Stir to combine. Do not boil.

Whisk the eggs in a large mixing bowl. Temper the eggs by adding a small amount of the coconut cream mixture into the eggs a little at a time. Do this 3 times then stir in all the eggs into the sauce pan on the stove. Bring to a simmer.

Sprinkle the gelatin over the coconut milk and whisk until dissolved. Continue to stir until mixture thickens and internal temperature is 175 degrees F. Remove from the heat. Allow coconut mixture to cool about 1 hour.

Add the cream cheese to the stand mixer with the paddle attachment and blend until smooth.

If you want to make the optional toasted coconut flakes, add the shredded coconut to a dry skillet and cook on low heat, stirring constantly, until golden brown.

Once cream cheese is smooth, pour in half the toasted coconut and blend through. Save remaining for decorating the pie.

Sprinkle remaining shredded coconut over the pie and refrigerate 6 hours or overnight.

Optional whipped cream topping: When you are ready to serve, use a whipped cream canister to decorate crust of pie.

How to Swap Low Carb Sweeteners

There are many sugar-free sweeteners on the market today: figuring out which is the best to use for one purpose or another can be quite confusing. Unfortunately, the product labels can be misleading, and not all sugar-free sweeteners are created equal. 

When I first went sugar-free in 2004, I didn't know any sugar-free sweeteners beyond aspartame, Splenda and stevia.

I tried several artificial sweeteners, and after two years sugar-free, my sugar cravings were still just as bad, if not worse. That was when I decided to start creating recipes with natural sugar-free sweeteners and nothing artificial.

The most natural sugar free sweeteners are stevia, Monk fruit, erythritol, xylitol and Allulose, but there are some big differences when it comes to using these in your recipes.

Here's my extensive Natural Sweetener Guide and Conversion Chart that will help you determine which sweetener to use for certain baking needs and how much to use compared to other sweeteners I might use in my recipes. 

Coconut is Not a Tree Nut

I'd like to clear up this constant question get asked almost daily about whether coconut is a nut. While the US Food & drug Administration (FDA) claims that coconut is a tree nut becomes it comes from a tree, it is in fact a FRUIT. People who have tree nut allergies may be allergic to coconut as well, but being allergic to coconut is not the same as having a tree nut allergy.

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

The American College of Allergy, Asthma and Immunology says it well: "Coconut is not a botanical nut: it is classified as a fruit, even though the FDA recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet."

More Keto Coconut Desserts

Storage

Store this pie covered with plastic wrap and refrigerate for up to 7 days.

Keto Coconut Cream Pie Recipe

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Sugar Free Keto Coconut Cream Pie

Servings 12 servings
Calories 280kcal
Author Brenda Bennett/Sugar-Free Mom

Ingredients

Instructions

  • In a large saucepan, over medium low heat, add the coconut milk, sweetener, salt, and extract. Stir to combine. Do not boil.
  • Whisk the eggs in a small bowl. Temper the eggs by adding a small amount of the coconut mixture into the eggs a little at a time. Do this 3 times then stir in all the eggs into the sauce pan on the stove. Bring to a simmer. Sprinkle the gelatin over the coconut milk and whisk until dissolved. Continue to stir until mixture thickens and internal temperature is 175 degrees F. Remove from the heat. Allow coconut mixture to cool about 1 hour.
  • Add the cream cheese to the stand mixer with the paddle attachment and blend until smooth. If you are using the optional shredded coconut, add it to a dry skillet and cook on low heat, stirring constantly, until browned. Once cream cheese is smooth, pour in half the toasted coconut and blend through. Save remaining for topping.
  • Add the cooled coconut mixture to the cream cheese in the stand mixer. Blend until well combined and smooth. Taste and adjust sweetener. Pour in 1 cup heavy cream and liquid stevia, switch to the whisk attachment and whisk on medium speed for about 10 minutes to slightly thicken. Taste and adjust sweetener. Pour the batter into the pie crust.
  • If using optional shredded coconut, sprinkle remaining shredded coconut over the pie and refrigerate 6 hours or overnight. Optional topping: When you are ready to serve, use a whipped cream canister to decorate crust of pie.

Notes

Net Carbs 3g (optional shredded coconut not included)
If you use optional shredded coconut, total carbs will be 8 instead of 6 and fiber will be 4, making net carbs 4 grams. 
This recipe was first published in July 2021.

Nutrition

Serving: 1slice | Calories: 280kcal | Carbohydrates: 6g | Protein: 4g | Fat: 26g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 103mg | Sodium: 185mg | Potassium: 110mg | Fiber: 3g | Sugar: 1g | Vitamin A: 209IU | Vitamin C: 1mg | Calcium: 22mg | Iron: 1mg
     

Low-Carb Keto Fasting Meal Plan Menu Week 30

Ketogenic Low Carb Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

Meal planning can sometimes be overwhelming, especially with a picky family! If you've been struggling to make meals at home for your whole crew and you're also trying hard to stick to your low carb and/or keto diet, I've got you covered! No more stress because my meal plans are family friendly and picky eater approved recipes! 

Once you decide to get organized and head to the supermarket with a great shopping list in hand, you'll wonder why you ever waited so long to get meal planning. It's a time saver because you're all set with a shopping list, easy to print and you're ready to off. 

Summer is half over and then it gets crazy with back to school! Start now and you'll be ahead of the game and that stress won't creep up on you when the kids come home asking what's for dinner!

Week 30 menu is up today! Get started this weekend! LEARN MORE HERE!

Meal Plan Membership

Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You'll have that early in order to go  food shopping before the meal plan begins on Sunday.

You will be able to view and print the meal plan and the shopping list. If you don't like a meal, simply delete it and swap it with another meal you like. The shopping list will automatically adjust. It's the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow  you the option to remove,  add, start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day. 

Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.

Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 TOTAL carbs per day.

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

Crock Pot BBQ Baby Back Ribs

French Onion Meatballs

BLT Cauliflower Quesadillas

Char Grilled Avocado with Creamy Herb Dressing

Week 30 menu is up today! Get started this weekend! LEARN MORE HERE!

     

Keto Low Carb Strawberry Ice Cream (No Churn Option)

You'd never know this Keto Strawberry Ice Cream is low carb, keto and made without sugar! This homemade ice cream can be made with or without an ice cream maker and has just 5 net carbs per serving making it ideal for those on a keto diet!

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Keto Strawberry Ice Cream Recipe

There's just something about homemade low carb ice cream in the summer that makes it tastier than any other time of year!

Could be the heat of summer and the cold creaminess of ice cream, but whatever it is, we all want it! I don't know anyone who isn't a lover of ice cream, do you?!!!

Making a creamy strawberry ice cream that is low carb and keto makes it taste even better knowing it won't spike your blood glucose and you can indulge without guilt!

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Homemade Strawberry Ice Cream Recipe

Making use of seasonal fruit like fresh strawberries is why this recipe today will rock your sugar-free ice cream world!

Sweet strawberry puree swirled into a cheesecake flavored ice cream mixture will make your tongue do a happy dance!

You don't have to make this swirl look, but it's worth the little bit of effort to make it happen.

If you decide to just blend the strawberry mixture into the cheesecake ice cream base in the ice cream machine, I won't judge you for it! It will be pretty in pink!

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How to Make Keto Strawberry Ice Cream

Simple Ingredients Needed (For exact measurements please view recipe card at the very bottom of post)

Strawberry Swirl

Fresh strawberries 

Fresh lemon juice

Swerve sweetener ( I used Confectioners)

Sea salt

Berry liquid stevia

Vanilla extract

Ice Cream Base

Cream cheese, softened

Half & Half

Heavy cream

Swerve sweetener Confectioners

Liquid Allulose helps to keep ice cream soft

Berry liquid stevia

optional: 1 tablespoon vodka or MCT oil to help with texture

Strawberry Swirl

Place the first 6 ingredients into a high powered blender or food processor and blend until smooth. Set aside.

Ice Cream

Place the softened cream cheese and half & half into a stand mixer and blend on high until smooth.

Add in the rest of the ingredients and blend on high until incorporated. Taste and adjust sweetener if needed.

Pour the cream cheese mixture into an ice cream machine and follow manufacturer's instructions. Mine is a KitchenAid attachment and it took about 20 minutes before it was soft serve texture.

Drizzle in the set aside strawberry swirl mixture into the ice cream machine on low or stir in by hand. Reserve some for topping.

Place ice cream into a 9 by 5 loaf pan, drizzle pureed strawberry over the top then freeze for 2-3 hours. If you reserved some of the pureed strawberry, keep it refrigerated until ready to serve over the ice cream.

How to Make No-Churn Keto Strawberry Ice Cream

You can make this delicious keto ice cream recipe without an ice cream machine!

I would recommend replacing the Half & Half with heavy whipping cream and whip the 2 cups in a stand mixer until stiff peaks then fold that into the remaining ingredients in the mixer. Pour into your loaf pan and freeze for 4-6 hours or overnight.

How to Make Dairy-free Strawberry ice Cream

If you want to make this a dairy free recipe without heavy cream ice cream you certainly can!

Just swap out the heavy whipping cream and Half & Half used for canned coconut milk or coconut cream instead. Replace the cream cheese with vegan cream cheese.

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Sugar Free Keto Sweeteners

This recipe was a winner with the entire family, picky kids and picky hubby who dislikes stevia!

My sugar substitute of choice is a combination of Swerve which is erythritol and liquid berry stevia. Hubby didn't notice any aftertaste so even those of you who aren't fans of stevia may like it as well!

I've also added liquid Allulose when I updated the orginial recipe because I've found it plays an important role in keeping the creamy texture of the ice cream without forming ice crystals. I've tried it in my Butter Pecan Ice Cream with great results.

Besides Swerve another low carb sweetener I would recommend is Monk Fruit. Please use my Sweetener Guide and Conversion Chart to help you decide on how much to use of another low-carb sweetener. 

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Impress ALL you friends with this deliciousness, whether they are sugar free and low carb or not!

Other Fabulous Homemade Keto Ice Cream Recipes

Frequently Asked Questions

What is Half & Half and what can I replace it with?

Half & Half is half whole milk and half cream, equal parts. You can replace it with unsweetened coconut milk or almond milk.

Do I have to use Berry Liquid Stevia?

No, if you don't have berry stevia you don't need to use berry flavored stevia, but it does enhance the strawberry flavor the best. Just add more of your favorite sweetener to taste.

What can I use instead of Swerve?


If you don't have Swerve and use another sugar free substitute, most other brands are sweeter than Swerve so I would suggest eliminating the stevia.

Do I need the liquid Allulose?

Yes for best results, I would not recommend making this without liquid Allulose but if you can't find it where you live, try using granulated Allulose and if you can't find that try adding MCT oil which will help keep a nice soft texture of this sugar-free strawberry ice cream.

Keto-Friendly Strawberry Ice Cream Recipe

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Low Carb Strawberry Cheesecake Ice Cream

Prep Time 15 minutes
Total Time 15 minutes
Servings 8 @ ½ cup
Calories 252kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

Strawberry Swirl

Ice Cream

Instructions

Strawberry Swirl

  • Place the first 6 ingredients into a high powered blender and blend until smooth. Set aside.

Ice Cream

  • Place the softened cream cheese and half & half into a stand mixer and blend on high until smooth.
  • Add in the remaining ingredients and blend on high until incorporated. Taste and adjust sweetener if needed.
  • Pour the cream cheese mixture into an ice cream machine and follow manufacturers instructions. Mine is a KitchenAid attachment and it took about 20 minutes before it was soft serve texture.
  • Drizzle in the set aside strawberry swirl mixture into the ice cream machine on low or stir in by hand. Reserve some for topping.
  • Place ice cream into a 9 by 5 loaf pan, drizzle pureed strawberry over the top then freeze for 2-3 hours. If you reserved some of the pureed strawberry, keep it refrigerated until ready to serve over the ice cream.

Notes

Net Carbs: 5g
This recipe was first published in July 2016 and updated with video in July 2020.

Nutrition

Serving: 1serving @½ cup | Calories: 252kcal | Carbohydrates: 6g | Protein: 3g | Fat: 24g | Saturated Fat: 14g | Cholesterol: 83mg | Sodium: 188mg | Potassium: 156mg | Fiber: 1g | Sugar: 3g | Vitamin A: 925IU | Vitamin C: 22mg | Calcium: 85mg | Iron: 1mg