These easy gluten free, low carb keto popovers require just 6 ingredients are fluffy, airy and a perfect roll with any main dish! 1 g net carb and 11 grams protein per serving!
What are Popovers?
Traditional popovers are very light and airy rolls made from eggs, milk and flour.
The batter is very thin which helps the popovers rise to great heights and provide a nice, light texture. Since we are making these keto friendly popovers, the use of white flour is a no go.
Without using white flour which has gluten in it and provides structure and that nice chewy texture, using just a small amount of coconut flour and egg white protein powder will give us the same results.
In order to get these beauties to rise well, we add both baking powder and baking soda to ensure they will stay lifted after they bake and come out of the oven.
Carbs in Traditional Popovers
According to the app Cronometer, 1 popover at 63 grams has 125 calories and 18 grams of carbs. That is too high for anyone following a ketogenic diet as it will most likely spike blood sugar and insulin and kick you out of ketosis as well as could cause cravings.
Carbs in our Keto Popovers
Our keto popovers have just 90 calories and 2 total grams of carbs with 1 gram dietary fiber and 1 gram net carbs.
Much better for a keto diet or low carb diet and won’t spike blood glucose. One keto popover also has 11 grams of protein which is pretty fantastic!
All nutritional information is at the bottom of this page on the printable recipe card.
Coconut is not a Nut
I’d like to clear up this constant question get asked almost daily about whether coconut is a nut. While the US Food & drug Administration (FDA) claims that coconut is a tree nut becomes it comes from a tree, it is in fact a FRUIT.
People who have tree nut allergies may be allergic to coconut as well, but being allergic to coconut is not the same as having a tree nut allergy.
My own son was diagnosed with a Peanut and Tree Nut allergy at the age of 2. He has safely eaten coconut all these years without issue and he is now 14. Coconut is a fruit, called a drupe. It’s like a peach with a pit.
The American College of Allergy, Asthma and Immunology says it well: “Coconut is not a botanical nut: it is classified as a fruit, even though the FDA recognizes coconut as a tree nut.
While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.”
Tools to Make Popovers
Popover Pan– A simple pan with height that truly helps the popovers stay lifted. Of course you could also just use a muffin pan but you won’t get the height like these.
Mixing Bowl set– Super convenient to have a few different sizes of glass mixing bowls.
Whisk-A large whisk will help you get those perfect airy pockets in these popovers.
Low Carb or Keto Meal Plans
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.
Grease a popover pan generously with coconut oil. Place the popover pan or 12 capacity muffin tins in the oven while it is preheating.
In a large bowl, whisk the eggs, water, baking powder, soda, salt, egg white protein powder and coconut flour together.
Carefully remove the hot popover pan from the oven with oven mitts. Fill each about half way with batter. Place on the middle rack with no racks above it so when the popovers rise they won't get stopped by a rack.
Bake popovers for 20 minutes then remove and use a toothpick to poke 3 holes into each popover. Return to the oven to bake additional 5 minutes.
Enjoy immediately. Best if eaten fresh.
Notes
1 g net carbsI have tried this with whey protein powder in place of the egg white protein powder and it worked but didn’t get as much lift and height.This recipe was first published in August 2020.
This Creamy No Bake Keto Dairy Free Cheesecake will completely surprise even the dairy lovers with the delicious texture, taste and how easy it is to make!
Dairy Free Cheesecake
If you’ve been a follower of mine for a long time, you know I am a dairy lover. I’ve got a billion and one cheesecake and mousse recipes on my blog and I hope to bring more of those keto dessert recipes to you.
But currently, my daughter is feeling better on a dairy free diet and I’ve been ordered by my doctor to remove dairy, which makes me cry like a baby as I miss my heavy cream in my coffee so badly.
But alas, dairy can cause inflammation in many and like my post about my Epstein Barr diagnosis, if you have a particular dairy intolerance or allergy then maybe this dairy free recipe will be a Godsend for you as well.
You see I REALLY miss cheesecake and I was having a party with family and just really wanted to make a low-carb cheesecake dessert I too could enjoy. Bonus is, even the non keto family members, LOVED this low carb cheesecake recipe.
Making a traditional cheesecake keto is fairly easy. You’ve got to love the sweetener you use because if you don’t, you won’t like your cheesecake.
The choice of sweetener is always yours and while I recommend what I prefer and use in this recipe and all my others, if you’ve not tried the sweetener you might not like the recipe.
So know your favorite sweetener and use that. The wonderful thing about this recipe is you can taste and adjust as you go. There are no eggs in this recipe so you won’t have to worry about getting sick trying a taste or two.
Making a cheesecake no bake is a bit harder than baked cheesecake, as you need something to make it hold it’s form. My choice is gelatin for this recipe. I would not recommend making it without but you could swap it with guar gum if you prefer.
I made this without any buttery crust because I honestly feel that it truly doesn’t need it, but feel free to add a no bake buttery pie crust if you prefer.
I have this cheesecake crust made with melted butter and coconut flour. I also have another no bake pie crust using raw almond flour which I don’t have an issue with but you could also replace it with raw unsalted sunflower seeds or even make it with pecans for a pecan crust.
Paleo Vegan Cheesecake
What makes a recipe paleo? It needs to be ingredients it their purest forms such as foods that could have been hunted and gathered and nothing artificial. Dairy is not a paleo friendly food or vegan.
But what about the sweetener I used, is that paleo? Yes, Monk fruit is paleo and is the perfect sweetener as many who don’t like the aftertaste of stevia or the cooling effect of Swerve, will LOVE Monk Fruit.
You could also use pure maple syrup for either a paleo or vegan diet but for a keto diet, that would have too many carbs in it and may cause blood sugar spikes and cravings.
Nut Free Cheesecake
Some of you might be saying this delicious real cheesecake recipe is NOT tree nut free because it contains coconut. I am here to clear the record on this controversial topic. Coconut is a DRUPE. It is NOT a tree nut.
Even though the FDA has stated it’s considered a tree nut, it is like a peach with a pit, it is a drupe. While some people who have tree nut allergies may also be allergic to peanuts and/or coconuts, neither are tree nuts. Peanuts are legumes and coconuts are drupes.
Of course if you have tree nut allergies as my youngest son does, please ask your own allergist if you can enjoy coconut or get tested to find out if you even need to be avoiding it. My youngest is NOT allergic to coconuts and our allergist is not concerned with us using it.
This is our new favorite dessert made dairy free and I’m super proud I accomplished the same texture I love from real cheesecake made with dairy!
This is the best vegan cheesecake and in my opinion tastes just like the real thing! I hope you enjoy this dairy free cheesecake and much as we did!
Here are some other dairy free recipes you might enjoy:
Grease an 8-inch spring form pan or line with parchment paper. Set aside.
Canned coconut milk should be refrigerated overnight. When ready to make recipe, flip can over and open. Remove all but 1/4 cup of the coconut water, discard remaining liquid, but scoop out the cream. Place the coconut cream and 1/4 cup coconut water into a stand mixer or large bowl using an electric hand mixer. Use whisk attachment and mix on high speed until thickened, could take up to 10 minutes.
While it's mixing, add the vanilla extract, salt and 1/3 cup monk fruit sweetener. Set aside once thickened.
In a small sauce pan add water and sprinkle gelatin. Bring to a boil and stir until dissolved. Set aside to cool.
In another mixing bowl add the cream cheese, yogurt and 1/3 cup Monk Fruit sweetener. Use a hand electric mixer or stand mixer and blend on high until well combined. Taste and adjust sweetness if needed. On low speed, drizzle in the cooled gelatin until combined.
Fold in the whipped coconut cream. Pour mixture into pan and refrigerate for 3-4 hours or overnight. Serve as is or top with blackberry syrup if desired.
Optional Blackberry Syrup
Place blackberries and water in a small sauce pan over medium heat. Mash berries while mixture comes to a boil. Once there are no large berries and all well mashed, turn off heat. Place a fine mesh strainer over a bowl and pour in mashed berries. Use a spatula to mash berries against the mesh strainer to release all the juices so you will have a nice seedless syrup.
Return the strained blackberry juice to the sauce pan on the stove and heat over medium heat. Add salt, Monk Fruit sweetener and sprinkle xanthan gum. Bring to a boil, constantly stirring, about 5 minutes to thicken syrup. Remove from heat. Refrigerate for 30 minutes before pouring over chilled cheesecake.
Notes
Nutrition Information DOES NOT include blackberry syrup. 7 grams of net carbsThis recipe was first published in July 2019.
This traditional but Keto Tres Leches Cake is grain free, gluten free, sugar free, nut free, and low carb! Just 3 g net carbs!
What is Tres Leches Cake?
A traditional Tres Leches cake recipe is as type of sponge cake or butter cake using 3 kinds of milk to soak the cake in, typically evaporated milk, sweetened condensed milk and heavy cream.
Perfect for a special occasion, like Cinco de Mayo, which is May 5th!
Although my version is low carb and sugar free vanilla sponge cake, my keto recipe takes on the traditional with a vengeance!
It’s moist texture combined with our keto cream recipe then topped with some amazingly delicious sugar free whipped cream, you will impress even the non low carb friends and family in your life!
Carbs in Traditional Tres Leches
According to the app Cronometer, one slice, about 124 grams of Trader Joe’s Tres Leches cake has 29 grams of carbs with 360 calories!
That is way too many carbs if you’re on a keto diet or even low carb diet as a spike in blood glucose will surely follow then a crash and more cravings. Don’t give in to temptations at the market, make it at home where you can control the ingredients!
Carbs in our Keto Tres Leches
This beautiful new recipe will curb your sweet tooth for sure and it’s has just 5 total grams of carbs!
If you follow net grams of carbs, the dietary fiber is 2 grams so that makes this keto tres leches cake just 3 g net carbs per slice!
All the rest of the nutritional information is on the printable recipe card at the bottom of this page.
Low Carb Keto Tres Leches Cake
With an airy light texture despite the top of the cake being soaked in delicious milk and cream, it’s oozing pockets of cream that spill out when sliced, is nothing less than spectacular!
Many low carb cakes are often made with almond flour, but since my youngest son has a tree nut allergy, I very rarely use almond flour. My favorite option is coconut flour.
While it does take some time to learn to bake with coconut flour, you would be surprised at how much lighter of a cake you’ll get as opposed to using almond flour.
I’m sure many of you have been burned by one to many recipes using coconut flour that truly just made you think you hated coconut flour, but honestly it was probably the recipe itself.
If the recipe using coconut flour doesn’t have enough liquids to support its absorbent nature, baked goods will be dry.
You want to see those holes, don’t feel like you made a mistake in baking it. The holes hold all that creaminess!
If I were trying to impress company that weren’t accustomed to sugar free low carb desserts, this is the one I’d make. It’s fool proof and perfect.
Make this for your next family and friends get together and you will impress them beyond belief!
AND I would know this because NONE of my family is low carb and sugar free BUT me, so I brought it, they tried it and they loved it, even the picky hubby of mine! Rave reviews!
Can I swap the milk and cream?
If you want to swap the coconut milk with regular milk, or another milk of choice, that works too. If you don’t have Half & Half or prefer not to use it, you can use all heavy cream instead.
I also have my keto condensed milk recipe that would also be a good replacement of the Half & Half and heavy whipping cream.
Take the guess work out of meal planning! Now more than ever we are home and need to make healthy meals for the family.
Don’t let it stress you out, just get started with our meal planning service instead! All the work is done for you and you just ave to shop!
Easy family friendly recipes that please everyone, even the picky family members is what we strive to do best here at sugarfreemom.com. We hope you love and trust all the free low carb and keto recipes we put out here on a weekly basis.
If you do love these recipes then trying our meal plans might help you take your life style to the next level.
The meal plans are provided every Friday with a shopping list so all you need to do is food shop on the weekend and begin on Sunday each week. Whether you follow a low carb diet or keto diet or just a sugar free diet, all these recipes can work for your diet choices.
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
These Keto Sugar Free Low Carb Pumpkin Spice Donuts are gluten free, grain free, almond flour free and can be paleo as well. These are perfect for chilly spring or fall mornings!
This recipe is so simple and really adaptable as far as the veggies you pick. It only takes about 10 minutes to prepare and about 10 minutes to cook the kabobs on each side. It’s a 30 minute dinner, who doesn’t like that?!
This Mock Potato Salad is Low Carb, Keto, gluten free, paleo and made with cauliflower and a tasty dressing that is as close to traditional potato salad as you can get!
Sugar-Free Key Lime Pie Bars require no baking and are keto, low carb, gluten free and tree nut free! Easy and fabulous summer dessert!
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 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total 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.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
This delicious keto strawberry chia jam is free of added sugar as well as pectin free and with no canning involved! It’s a homemade jam recipe all jam lovers will enjoy as well as anyone on a keto diet or low-carb diet.
Carbs in Traditional Jam
According to the app I use, Cronometer, 1 tablespoon of store bought strawberry jam has 6 grams of carbs, which is quite a lot since who just eats 1 tablespoon right?
So 2 tablespoons is 12 grams of total carbs and that is too much for anyone on a ketogenic diet since most only have 20 carbs or less a day.
Sugar Free Store-Bought Jams
The carbs and sugar might be lower in store bought sugar free jam that you can find in most grocery stores, but that doesn’t mean the ingredients are good for anyone watching what you put in your body.
I don’t want artificial sweeteners or a ton of preservatives in my food.
According to Cronometer, Smucker’s seedless strawberry jam with Splenda has almost as many carbs as the regular kind with sugar, it has 5 grams of carbs so you’re not saving much in that area.
Not to mention the negative effects of ingesting Splenda which is known in may studies to spike blood sugar.
Carbs in our Sugar-Free Jam Recipe
Our easy peasy healthy recipe for sugar free strawberry jam has just 2 grams of carbs for 2 tablespoons which is fantastic! It has a lovely jelly-like consistency because of the wonderful chia seeds.
This is the easiest jam to make with just a few simple ingredients and suitable for a keto & diabetic lifestyle.
All the nutritional data is on the printable recipe card at the bottom of this page.
Keto Strawberry Jam Recipe
With the spring season officially here now and the weather warming up for us in New England, beautiful fresh strawberries are in season and require little effort to make your own jam at home to enjoy.
I couldn’t think of a better way to begin this season than bringing you a keto jam recipe that is perfect for either picking your own strawberries or buying them locally from a farm near you while in season.
Can I use Frozen Strawberries?
You can make this when it isn’t berry season and use frozen berries instead of fresh real strawberries, thaw the frozen berries first then drain them well before continuing with this great recipe.
Spending less time in the kitchen and more time outside soaking in the fresh air and sunshine, and relaxing is what I crave!
This refrigerator jam is the way to bring fresh berry season in your home without the process of canning which can be a lot of time spent in the kitchen instead of outdoors.
Can I use other fresh fruit?
Yes feel free to use other berries like blackberries, blueberries, raspberries or even cranberries to make a delicious chia jam recipe.
Can I change the low carb sweetener used?
If you don’t have liquid stevia you can use powdered stevia.
You could use maple syrup if you prefer but please note it will add a significant amount of carbs and it will change the carb count in the nutrition information that I have listed in the recipe card.
Health Benefits of Chia Seeds
Tiny but mighty!
Chia seeds are packed with fiber, omega-3 fatty acids, and plant-based protein—making them a hormone-supporting powerhouse. They help balance blood sugar, reduce inflammation, and keep you feeling full longer.
Process all ingredients together in a high powdered blender or food processor until desired consistency. I pulsed the berry mixture in my blender to still retain some bits of strawberries in the mixture.
Taste and adjust sweetness as desired.
Pour into a mason jar and refrigerate for an hour to gel or overnight.
Makes 16 ounces after blending.
Notes
This recipe makes 16 ounces or 32 tablespoons. One serving is 2 tablespoons.This recipe was first published in June 2014.
Just 4 simple ingredients and 10 grams of protein in this delicious keto strawberry cottage cheese pudding recipe! This protein pudding uses hard boiled eggs plus full-fat cottage cheese for the best tasting creamy cottage cheese pudding with fresh strawberries!
Hard Boiled Egg Pudding
My good friend and fellow food blogger Maria Emmerich, is the mastermind behind this genius idea to add eggs to pudding to get her son who hated eggs when he was a toddler to get in more protein.
I adapted from her recipe in 2020 when my daughter who also just hates eggs came home from college. I did start with the amount of hard boiled eggs Maria uses in her recipe but found the smell was a dead giveaway, at least for my family, so I started using scrambled eggs for the pudding.
The reason I used hard boiled eggs for this recipe, was because we had leftovers eggs after decorating them for Easter, but scrambled eggs can also be used.
Even if you’re not a fan of cottage cheese or eggs, the best part is, you won’t even taste either in this keto strawberry pudding!
High Protein Recipes
Though many online recipe creators are now using cottage cheese as the secret ingredient in recipes, you do have to check ingredients well when it comes to TikTok or Facebook and Instagram.
Many cottage cheese recipes may be high in protein, but still high in sugar or carbs. I’ve seen many on TikTok- make recipes with cottage cheese, but full of sugar like honey, maple syrup and white refined sugar.
Our delicious strawberry pudding can be enjoyed for a healthy breakfast, or snack. The printable recipe card is at the bottom of this page.
Best Cottage Cheese Brands
Full-fat cottage cheese is best for this pudding, either 4% or 2% cottage cheese will yield the best results.
You can find many options for cottage cheese at your local grocery stores, but specific brands vary in taste and creamy texture.
I don’t recommend fat free cottage cheese because it won’t be as satisfying as full fat cottage cheese or as creamy.
I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance. The brand I like best is Green Valley organic, but Lactaid is also a great brand as is the Good Culture brand.
Just be sure to get plain cottage cheese and nothing with pineapple or other added ingredients.
Do I need the Collagen?
No, you can make this cottage cheese pudding without collagen but it adds more protein and has so many amazing benefits that I try to include 1-2 scoops of pure collagen every day in my coffee, tea, or smoothies.
Benefits of collagen include improved cartilage tissue, reduced joint pain, improved bone density, improved hair & nail growth, supports leaky gut repair, reduced cellulite and improved mobility.
I use Grass-fed Pure collagen from the Naturally Nourished line which is lab-tested for purity to ensure there are no heavy metals including mercury, lead, cadmium, and arsenic. Use sugarfreemom10 at check out for a discount to this amazing collagen!
Yes if you’d like to replace strawberries with another low carb berry you can do that in the same amount. I’d recommend blackberries, blueberries or raspberries.
Take the guess work out of meal planning! Now more than ever we are home and need to make healthy meals for the family.
Don’t let it stress you out, just get started with our meal planning service instead! All the work is done for you and you just ave to shop!
Easy family friendly recipes that please everyone, even the picky family members is what we strive to do best here at sugarfreemom.com. We hope you love and trust all the free low carb and keto recipes we put out here on a weekly basis.
If you do love these recipes then trying our meal plans might help you take your life style to the next level.
The meal plans are provided every Friday with a shopping list so all you need to do is food shop on the weekend and begin on Sunday each week.
Whether you follow a low carb diet or keto diet or just a sugar free diet, all these recipes can work for your diet choices.
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This Easy Keto Grilled Asparagus recipe wrapped in Provolone cheese and Prosciutto makes it the best grilled asparagus you’ve ever had! Just 4 simple ingredients and you’ve got a gluten free, low carb and ketogenic diet approved low-carb recipe! I’ve also included oven directions if you prefer!
These beautiful Keto Lemon Curd Tarts with raspberries are fresh, easy, gluten free, grain free, low carb and just 10 ingredients!
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 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total 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.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
If you’ve been stuck or stalled in your weight loss efforts, and tired of quick fixes, or just ready for a reset that’s rooted in real food, sustainable habits, and deep support, then this is the challenge for you!
21-Day Reset for Spring
Spring is here, and with it comes the perfect opportunity to refresh, renew, and reset. If you’ve been feeling sluggish, battling sugar cravings, or simply wanting to feel better in your own skin, you’re not alone.
That’s why I’m inviting you to join our 21-Day Spring Reset Challenge inside the Sugar Free Mom Tribe.
My all-new 21-Day Challenge inside the SFM Tribe, is more than just a challenge for starting or working towards your weight loss journey—it’s a lifestyle shift grounded in five powerful pillars. These pillars are the heart of our focus for overall health and to help you achieve your health goals.
When practiced together, these lifestyle changes and foundations will help balance hormones, reduce cravings, increase energy levels and support long-term weight loss goals through a balanced diet that focuses on whole food.
Here’s what I like to focus on during the 21 Day Challenge inside the SugarFreeMom Tribe program for sustainable weight loss that stays off:
Sunlight – The Hormone Reset Tool You’re Probably Missing
Getting morning sunlight isn’t just a feel-good ritual—it’s foundational and crucial for optimal health. Sunlight regulates our circadian rhythm, supports melatonin production at night, and boosts cortisol in the morning (in a good way!).
This simple daily habit helps balance all your hormones, from insulin to thyroid, and improves your mood and energy naturally. This one habit will be life changing and honestly easier than you think to start incorporating into your day.
No Sugar, No Refined Carbs & No Snacking
This one is a game-changer. Removing sugar and refined carbs while also cutting out constant snacking allows your blood sugar to stabilize and your cravings to quiet down.
You’ll learn to eat intentionally and listen to your hunger cues—maybe for the first time in a long time.
This means that processed foods are not part of this challenge and meal planning will be necessary. But no worries if you aren’t much of a cook, I keep meal plans very simple with a focus on single ingredient foods, protein, vegetables and healthy fats.
Prioritize Protein – Your Secret to Satiation and Strength
Protein isn’t just about building muscle—it’s a great way to feeling full and satisfied.
In this challenge, we’re focusing on high-quality protein with every meal to preserve lean muscle mass and support your body in a calorie deficit if your goal is to lose excess weight and have fat loss, not just water weight.
Protein and nutrient-dense foods keep you satiated and less likely to give in to cravings at the end of a long day.
Track Your Macros – Data is Empowerment
Whether you follow low-carb, keto, or something in between, tracking your macros gives you clarity and insight.
You’ll discover which foods fuel you, which ones trigger cravings, and how your unique body responds.
This isn’t a one-size-fits-all program—you’re a bio-individual, and we honor that by helping you figure out what truly works for you.
Your Pillar, Your Choice
This final pillar is personalized.
Choose an additional focus that will stretch you and support your goals: maybe that’s going dairy-free, going carnivore, improving your sleep, daily movement, physical activity, resistance training or intermittent fasting.
None of those are required and you get to decide what area you want to focus on based on your current individual needs and for the best results during this 21-day whole body reset diet.
The best part? You won’t be doing this alone.
Inside the Tribe, you’ll have community, accountability, live coaching, and everything you need to succeed. No gimmicks, no perfection required—just real progress with real support.
In just three weeks, you can transform your relationship with food, boost your energy, and establish habits that support long-term health. Unlike restrictive diets, our reset focuses on nourishing your body with whole foods, balancing blood sugar, and fostering a supportive community to keep you motivated.
Enrollment is open now, and the challenge kicks off April 30! Let’s make these 21 days count.
No, this 21 day challenge focuses on whole foods and you can decide whether you want to follow a low carb or keto 21-day diet.
No sugar or refined carbs are the key when choosing the type of foods you want to eat for your personal diet plan, but also to balance blood sugar and tap into your body’s natural ability to use stored body fat for fuel.
Do I have to buy a meal plan?
No, you can create your own meals based on your what you prefer. You will need to keep in mind portion control and depending on your body fat goals calorie restriction might be needed.
I do offer a 7 day,21 day and 28 day eating plans that provides you shopping lists to make it easier for you.
Can I do this if I have a medical condition?
Since I am not a doctor, it is best to ask you doctor for medical advice before starting any diet.
Do I have to be on Facebook for this challenge?
No, Facebook is not required. I coach weekly on Zoom during the challenge and there are 3 more Zoom meetings per week for accountability and support during the challenge.
There is a private Facebook group for the Tribe, which gives you 24/7 access to the community but is not required to join.
What You’ll Experience:
Conquer Sugar Cravings: Learn how to identify and overcome triggers that lead to unhealthy snacking.
Balanced Blood Sugar: Discover meals that keep you satisfied and energized throughout the day.
Sustainable Habits: Establish routines that make healthy eating a natural part of your lifestyle.
Community Support: Connect with like-minded individuals who are on the same journey, offering encouragement and accountability.
The Power of Community
Studies have shown that being part of a supportive group can significantly enhance weight loss and maintenance efforts.
A study published in the American Journal of Hypertension found that peer support groups can lead to significant reductions in blood pressure and improve health outcomes.
While results will vary depending on the amount of weight you need to lose, many women have seen incredible results from mental clarity, improved gut health, less inflammation, water retention gone, joint pain gone and of course excess pounds gone!
“I’ve lost 12 pounds and 11.5 inches. My A1C went from 7.5 to 6.7. My doctor just cut my blood pressure medicine in half. Joining this group is the best thing I could have done for my health.” – Ann
“I have lost a total of 16 pounds & 12.25 inches since the 5-day sugar detox. My joints don’t hurt anymore, I’m not as tired, and I’m not constantly hungry or consumed by snacking after dinner.” – Kim
One-time fee of $79 for 4 weeks of live support during the challenge (does not auto-renew). Support starts on date you sign up and ends on May 30th.
Ready to take the first step towards a healthier, more vibrant you? Join the Sugar Free Mom Tribe and be part of a community that’s committed to supporting each other every step of the way.
By focusing on whole foods, community support, and sustainable new habits that actually stick, the 21-Day Spring Reset Challenge offers a comprehensive approach to health and wellness. Don’t miss this opportunity to transform your life this spring!
These Low Carb Ham and Cheese Keto Scones is the perfect way to use up any leftover ham from the holidays. Moist, yet crumbly, they’re a great savory alternative to traditional scones. This keto scones recipe is perfect to dunk into your favorite soup or just as an afternoon snack with a cup of coffee. Just 3 net grams of carbs..
Keto Savoury Scones
These delicious keto scones are perfect whether you’re on a keto diet or low carb diet or not. The whole family will enjoy these gluten free cheddar scones.
This savory scone recipe has an amazing texture and great flavor. With a combination of two low carb flours, coconut and almond, and a combination of two kinds of cheeses, cheddar and parmesan, this makes a nice moist but crumbly authentic cheese scones- with texture.
This is NOT a fathead dough recipe that uses mozzarella cheese or cream cheese, in fact neither is in this great recipe.
Carbs in Scones
According to the app Cronometer, which is the one I use, a traditional white flour cheese scone has 312 calories and 45.6 grams of carbs.
Our low-carb scone with cheese and ham has just 8 total carbs for one scone, or 3 net g carbs, but still won’t spike your blood sugar as a traditional scone would.
Low carb Sugar Free Scone Ingredients
These savory cheese chive scones use simple ingredients that many of you who follow a keto diet or low carb diet should have in your keto pantry.
Almond Flour- to make this nut free, you can swap with sunflower seed meal.
Coconut Flour
Xanthan gum
Baking powder
Butter
Egg
Unsweetened Almond Milk or see notes below on making these scones nut free
Dijon mustard
Cooked Ham or see notes about swaps
Cheddar cheese
Parmesan cheese
Chives
Steps to Make Low Carb Scones
At the bottom of this blog post is the printable recipe card with nutritional information. Also, many of my low-carb recipes are nut free since my youngest son has a tree nut and peanut allergy.
So whenever you see almond flour, I always share within the recipe blog post that it can easily be swapped and cup for cup in the same amount with sunflower seed flour.
In a large bowl, stir together the dry ingredients; almond flour, coconut flour, xanthan gum and baking powder.
Rub the cubed butter into the dry ingredients or use a food processor to pulse.
Add the wet ingredients; egg, almond milk, dijon and mix or pulse in food processor until dough forms.
The dough will be a little sticky. Let your sticky dough rest for just a couple of minutes then stir through ham and cheeses and chives.
Shape the dough into a round disk and place onto a parchment paper lined large baking sheet pan.
Flatten it out just a bit (I gently used a rolling pin) then shape the edges to round and seal any cracks. Cut into triangles and brush the top of the scones with half the melted butter.
You will bake for about 20-25 minutes but remove at 20 minutes.
Cover loosely with tin foil and bake on prepared baking sheet pan for about 20 mins. Remove the foil, brush with the remaining melted butter and cook uncovered for 5 – 10 mins more until golden brown.
Please note, the baking process changes with an electric oven and gas oven. Electric ovens cook quicker than gas so be sure to bake a bit less if using an electric oven.
These keto cheese scones will be firm on the interior and a little soft in the middle. Allow to cool to firm up while resting on the lined baking sheet.
Can I Make these Savory Scones Nut Free?
Yes, you can make this easy scone recipe nut free. Please swap out the almond flour with sunflower seed flour in the same amount.
Use a measuring cup and scoop from the bag, but do not pack down into the measuring cup, just shake off any excess above the cup.
Replace the unsweetened almond milk in keto recipes with heavy cream or coconut milk for nut free.
Could I swap the ham?
Yes if you want to swap out the ham for something else, cooked bacon would be a great option.
These Low Carb Ham and Cheese Scones are the ultimate way to use up any leftover Thanksgiving, Christmas or Easter Hams. Moist yet crumbly they’re a great savory alternative to the humble scone that are the perfect accessory to dunk into your favorite soup… or simply nibble on their own for a delicious low carb snack with afternoon tea.
In a large bowl, stir together the dry ingredients; almond flour, coconut flour, xanthan gum and baking powder.
Rub the cubed butter into the dry ingredients or use a food processor to pulse.
Add the egg, almond milk, dijon and mix or pulse in food processor until dough forms. The dough will be a little sticky. Let your sticky dough rest for just a couple of minutes then stir through ham and cheeses and chives.
Shape the dough into a round disk and place onto a parchment lined large baking sheet pan.
Flatten it out just a bit (I gently used a rolling pin) then shaped the edges to round and seal any cracks. Cut into triangles and brush the top of the scones with half the melted butter.
Cover loosely with tin foil and bake on prepared baking sheet pan for about 20 minutes. Remove the foil, brush with the remaining melted butter and cook uncovered for 5 – 10 mins more until golden brown. The scones will be firm on the interior and a little soft in the middle. Allow to cool to firm up on the lined baking sheet.
Use a sharp knife or pastry cutter slice and serve with more butter if desired. Pop in the microwave to warm up and soften if desired.
Storage: Airtight container in the fridge for 3 days or freezer for 2 months.
Notes
3 g net carbsNutritional information does not include extra butter for serving.This recipe was first published in December 2023.
This easy homemade boiled egg mayonnaise is a great way to use up hard-boiled eggs from Easter! Instead of worrying about consuming raw eggs, you’ve got a safe and easy way to make the best mayonnaise at home! Our healthy mayo has half the fat of regular mayonnaise. Just 50 calories, and only a half gram of carbs for 1 tablespoon!
Nutritional information for Regular Store Bought Mayonnaise
According to the app Cronometer I use, Primal Kitchen mayonnaise made with avocado oil has 100 calories, no protein, no carbs and 12 grams of fat in 1 tablespoon.
Even if you make your own mayonnaise at home, most recipes have at least a 1/2 cup of some type of oil.
I’m not opposed to using regular mayonnaise that uses raw egg yolks and I love the brands Primal Kitchen and Chosen because they don’t use inflammatory seed oils.
But recently I’ve started to lower my fat intake and decided to make my own mayo at home where I could adjust the ingredients to suit my higher protein keto diet lifestyle.
Our keto boiled egg version has 103 calories, 1 gram of carbs, 3 grams of protein and 10 grams of fat for 2 tablespoons. All nutritional information is at the bottom of this page on the printable recipe card.
If you’re rather have full-fat mayo, increase the oil used below to 1/2 cup.
Why cooked eggs?
I am just not comfortable consuming raw whole eggs and chose to create this version with hard-boil eggs.
Can I swap the oil?
I love extra virgin olive oil but if you don’t want to use extra virgin olive oil, you can use avocado oil which is mild in flavor. Any flavor of the oil you like can work in this recipe.
If you’re following a Carnivore diet, you could also swap the oil with bacon fat or lard if you prefer. If you need more carnivore ideas, I’ve been creating new recipes so be sure to subscribe to my free email list so you don’t miss them on social media.
Best Tips for Smooth Mayonnaise
Make sure you use a smaller but powerful blender like a Nutribullet or Ninja.
If you only have a large standard sized blender like a Blendtec or Vitamix, you will need to double the recipe because this recipe is a smaller serving and won’t blend smooth in a standard blender that has a larger base.
Same thing if you want to use a food processor is you will have to double the recipe as it’s just not enough mixture to fully process in a standard food processor.
I have also tested this recipe using a mason jar and immersion blender and found that I could not get the mixture as smooth as I wanted it, so that option is not recommended.
Cook your hard boiled eggs and allow them to cool in the fridge for at least an hour before making this mayo recipe. A cold egg is best to create a smooth mayo.
The water in this great recipe is optional if the mixture is thicker than you’d like it to be. It’s certainly spreadable but you may need 1 or 2 tablespoons of water.
Place all ingredients, except water and salt, into a small high powered blender, like a Ninja or NutriBullet. Blend until smooth. Please see notes above about using a standard sized blender.Add 1/4 teaspoon of salt and blend again. Taste and decide if you need more. If the mixture is too thick for your liking, add in the water and blend until smooth.
Store in an airtight container in the fridge for up to 7 days.
Notes
One serving is 2 tablespoons. There is 1 total cup in this recipe.
Creating low carb meal plans doesn’t have to be difficult or a chore, it can actually be quite fun! Once you’ve got some delicious recipes you know your family loves, making a plan isn’t hard at all.
If you’ve been coming to my website for low carb recipes then you will love the meal plans we create on a weekly basis. All my recipes made nicely, with variety, each week that includes a shopping list as well.
You can swap out any of the meals for something else and the shopping list will update correctly for you. If you’re just starting out eating low carb this plan will be perfect for you, allowing up to 40 net carbs daily.
If you’ve been low carb for a long time and ready to try the keto diet, you can easily do that with our meal plans as well. Each week if you like you can easily switch between the two plans.
The keto meal plans provide all these wonderful recipes from my website that you already love and we also calculate the macros for you. Each day is not more than 20 net carbs. It will be a whole lot easier to stick to the keto diet when your weekly food is easily planned out.
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
These Easy Sugar Free Keto Raspberry Easter Jello Eggs are fun for Easter for the family!
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 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total 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.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
You’d never know this Chocolate Keto Tiramisu recipe for a Cake Roll is actually low carb and sugar free and even nut free, just by looking at it or even tasting it! Most low carb desserts are made with almond flour, but not in this luscious keto dessert!
Keto Low Carb Tiramisu Cake Roll
When you’re looking for an impressive dessert for family and friends who might not be sugar free or low carb, this is the one that will surprise all of them!
The chocolate cake has a light and airy texture and every single bite is creamy and delicious with all the flavors of a traditional tiramisu dessert without all the trouble of one.
If you’re looking at this and have never made a chocolate cake roll before you might be a little intimidated as I was once.
I’ve had plenty of trials with this recipe, but this final version is the one that will make anyone have success.
Our low-carb tiramisu cake roll makes 12 large slices in this delicious recipe and one slice has just 7 total grams of carbs or 3 g net carbs.
All the nutritional information is on the full printable recipe card at the bottom of this page.
Classic Tiramisu
While this keto cake roll is not an authentic tiramisu classic Italian dessert, the delicious cream mascarpone mixture and keto coffee syrup resemble this classic dessert.
Obviously a low carb tiramisu recipe for a cake roll will exclude high-carb ingredients like refined wheat flour, all purpose flour and refined sugar, you can still enjoy this favorite dessert on a keto diet or low carb diet.
I can’t say it will taste exactly like the real thing, but it will be decadent, delicious dessert and a perfect show stopping recipe for special occasions.
Cake Rolls
Let’s be honest though, it takes a bit of time to assemble something like this, while the baking of the cake itself takes as little as ten minutes.
The cooling time and chilling time takes a bit more longer than a traditional recipe for a cake, but the outcome is well worth the work.
Nut Free Cake Roll
My youngest has a tree nut allergy but also really just hates anything that has coconut flavor. Hiding it has been my goal as a low carb recipe developer since I can’t use almond flour in family keto recipes.
A product you may have never heard of before that is in this recipe is psyllium husk powder. The seeds themselves are indigestible, but are processed into powder for easier consumption.
They are a wonderful source of dietary fiber, but here in this recipe, I’m using it to help the sponge cake layers itself not break when rolled, which happened 4 other times I tried making it.
Ground psyllium seed husk helps bind moisture and makes keto version breads less crumbly so after seeking advice of my friend from Low Carb So Simple I added just a little and success happened.
Sugar Free Chocolate Ganache
The detailed instructions below are quite simple really, bake the cake in 10 minutes, roll while warm, allow to cool completely, add coffee syrup and creamy filling, roll back up, chill it a while then add the sugar free chocolate ganache over the top.
Here’s a simple 3 ingredient sugar free Chocolate Ganache that doesn’t even use cold heavy cream.
The cooling and chilling are what take the longest time than anything else in this keto tiramisu dessert cake roll recipe.
I actually made this for Easter with all my extended family and it was a huge hit with all of them who are not sugar free and low carb. My kids loved it, even the littlest with the tree nut allergy. He said with a mouthful of cake, “THIS IS SO DELICIOUS MOMMY!”
I think he has no idea coconut flour was in it and I will never tell!
Line a large baking sheet with parchment paper and grease. Set aside.
Chop the chocolate by hand or in a food processor until fine crumbs.
Add the remaining dry ingredients into the food processor and blend until combined.
In a stand mixer or large bowl using an electric mixer, add the eggs and remaining ingredients for the cake and blend until combined.
Slowly pour in the dry ingredients into the wet and blend until all incorporated.
Remove immediately and add a sprinkle of cocoa powder over the cake.
Bake in preheated oven for 10 minutes.
Remove immediately and add a sprinkle of cocoa powder over the cake.
Cover with a clean linen towel. Place another baking sheet pan the same size on top and flip over.
Immediately and carefully remove the parchment paper on this side. Sprinkle with more cocoa powder and another clean towel or use more parchment.
Roll up, starting at the short side, while the cake is still warm. Let cake cool completely before proceeding.
Once cooled, unroll carefully. Set aside.
Coffee Syrup
In a small bowl, whisk together the syrup ingredients and use a pastry brush to cover the cake with the keto syrup.
Mascarpone Filling
Make the mascarpone cream filling in a stand mixer or separate bowl using a hand mixer, blend on high until smooth and spread this creamy mascarpone filling evenly over the entire cake.
Roll cake back up, cover with parchment and refrigerate for at least 2 hours.
Ganache
Heat the heavy cream in a sauce pan over low heat or you can use a double boiler pan, until just gently simmering, do not boil. Remove from heat and whisk in the remaining ingredients. Taste and adjust sweetener if needed.
Cover cake with ganache and refrigerate. Use parchment over both rolled ends but leave the ganache on top uncovered in the fridge.
Allow to chill for 3 hours or overnight before serving.
Storage
Storage: Cover cake roll with plastic wrap and keep refrigerated for up to 7 days. You can also wrap individual pieces or store in an airtight container and freeze for up to 3 months.
Video
Notes
Net Carbs: 3 gIf you’d like to change out the low carb sweeteners I used, please see my Sweetener Guide & Conversion chart. This recipe was first published in April 2016 and updated with video and content April 2019.
This Loaded Cauliflower bake is a low carb, keto cheesy side dish that even non low carb fans and picky eaters will enjoy! Perfect side dish with any dinner!
Loaded Mashed Cauliflower Casserole
Cheese and bacon. Bacon and cheese. Can’t have one without the other it seems. At least in most epic keto diet recipes that make you drool, they are the stars of the dish and this one is no exception.
But this loaded cauliflower casserole dish uses pancetta, the bacon of Italians. And while loaded cauliflower wouldn’t be consumed by my old fashioned Italian Nonna, this is still a winning great side dish for any party or holiday.
Carbs in Loaded Mashed Potatoes
Just like a loaded baked potato, loaded mashed potatoes are super high in carbs and wouldn’t be consumed when following a keto diet.
Some people on a low carb diet might be able to include potatoes but for many on either diet, potatoes are too high and will spike blood sugar.
According to the app Cronometer, a serving of loaded mashed potatoes from Chili’s has 350 calories, and 33 grams of carbs!
That amount is more than most people eat in a whole day on a ketogenic diet.
Carbs in our Loaded Mashed Cauliflower
Cauliflower is a much healthier alternative to potatoes for a low cab diet.
Our mashed cauliflower casserole recipe has just 3 net grams of carbs and with the added protein from a few slices bacon or pancetta, you have 18 grams of protein per serving.
The printable recipe card is at the bottom of this page with all the rest of the nutritional information.
Loaded Cauliflower Mash
When you hear the word ‘loaded’ what do you think? Loaded with calories? Loaded with goodness? Maybe loaded is a dirty word for some, that is, if you are into your New Year’s Resolution at full force.
But loaded means so many good comfort food things in the keto, low carb world! Loaded with all things delicious in this creamy cheesy mashed cauliflower.
But whether you’re keto or low carb or not even close to either of those things, you will still enjoy this cauliflower casserole.
Here’s my Keto journey in case your interested in beginning. All I can say is it’s worth it. You will never be hungry. You always feel satiated and you can enjoy things you thought were once forbidden. And that is food freedom in my opinion.
I pulled off the unthinkable in my Italian household. I made this as a side for Christmas day along with my mom’s prime rib! And the only one who knew it was made with cauliflower was the hubby and he didn’t tell!
If my dad did think it tasted different than potatoes, he never mentioned it. So this is a win in my family.
AND they all ate it up. The Kiddies. The Picky Hubby. My Italian father who comes from Rome and doesn’t even like mashed anything.
And they all loved it. So whether you tell them what inside or not, just be sure to tell them AFTER they try it.
Can I use Cauliflower Rice instead?
If you don’t want to use a fresh head of cauliflower and steam it, you can use frozen cauliflower rice. Just thaw it and cook.
Please note that a fresh head of cauliflower cooks until tender then we drain the excess moisture so you will also need to drain excess water from cauliflower rice.
The best way to do that is after cooking the riced cauliflower, place it into a clean hand towel and squeeze out as much liquid as possible then follow the rest of the instructions for this particular recipe.
If you need a little more help and guidance on your health journey you can check out my Sugar Detox Course and well as my Cookbooks for more helpful recipes.
You can subscribe for free by email so you won’t ever miss any recipes I share on social media and just for subscribing you receive a FREE recipe from my Cookbook!
Cut off stems of the head of cauliflower and steam cauliflower florets until fork tender then place in a colander and let steamed cauliflower drain of excess water.
Place in a food processor and add butter, salt, pepper and garlic powder. You could do this in a large mixing bowl using an electric hand mixer, potato masher or immersion blender of you prefer.
Process or mash cauliflower until smooth, no lumps.
Preheat oven to 350 degrees F.
Cook pancetta or bacon in a saute pan over medium-high heat until crisp. Drain on paper towels.
Place pureed cauliflower in a bowl and stir in half of each kind of cheese. Save remaining cheese for topping.
Stir in pancetta, save some pieces for topping.
Stir in scallions and save some to sprinkle on top of the mashed cauliflower recipe when serving.
Grease pan with olive oil nonstick spray.
Spread mixture evenly into a 9 by 13 baking dish.
Sprinkle the rest of the cheese over the top of the mixture.
Bake for 30 minutes or until bubbling on the edges.
Allow to cool for 15-20 minutes before serving.
Sprinkle with plenty of bacon and scallions before serving.
Enjoy!
Storage: Store once cooled, covered with plastic wrap or in an airtight container in the fridge for up to 3 days.
Video
Notes
Net Carbs: 3 gBrenda’s Notes:
You can use frozen cauliflower if you don’t have fresh on hand. Just steam as you would with fresh florets and continue with recipe as follows.
If you don’t have pancetta, just use regular uncured, nitrate free bacon.
You could use any cheeses you like. Not a fan of gruyere, try gouda or smoked mozzarella.
This recipe was first published in January 2016 and updated with video in Nov. 2018.
Just a few simple ingredients and no baking required for this tasty keto coffee cottage cheese fluff! Just 2 grams of carbs and 6 grams of protein!
Coffee Cottage Cheese Fluff
This easy coffee keto cottage cheese fluff is adapted from my popular lemon cottage cheese fluff and is just perfect when you want a little flavor of coffee in a simple recipe that take just minutes to make.
Whether you’re following a keto diet, or low carb diet, or you’re new to following me on social media, I try my best to create delicious keto recipes that not only curb your sweet tooth but also have a good amount of protein intake.
I’m so glad the viral cottage cheese trend took over because I’ve been using it for years in savory and sweet recipes since it’s such a great source of protein.
The great thing about cottage cheese is that even if you’re not a fan of the texture, you can truly transform it into a creamy texture using an immersion blender, food processor or high-speed blender.
The curds literally get transformed into a creamy consistency and the flavor of cottage cheese truly gets masked by the other ingredients. You’ll find all the nutritional information below in the printable recipe card at the bottom of this page.
What you need to make this delicious sweet treat:
Coffee- Strong, brewed coffee whether you buy it at your local coffee shop or make it at home, either works.
Cottage cheese– Full-fat cottage cheese and make sure it’s plain cottage cheese with nothing added to it like fresh fruit.
Heavy Whipping Cream– Heavy cream makes this great recipe very luscious and thick. I would not recommend swapping it with almond milk and it doesn’t have enough fat and won’t thicken this fluff.
Gelatin– Gelatin is a must for this recipe to become fluffy and thick. Without it you will have a loose pudding like texture. If you don’t use gelatin, guar gum or xanthan gum might work but I’ve not tested this out in this recipe to confirm on texture.
Low Carb Sweetener- The best sugar free sweetener for any no bake cheesecake or in this case cottage cheese mixture for keto desserts is always a simple liquid low carb sweetener like vanilla stevia or lemon stevia or Monk fruit sweetener.
I would not recommend granulated sweetener in this easy recipe because it won’t be smooth, it will taste grainy.
I often get the question about using maple syrup in place of the low carb sweeteners I use in my healthy treats, and the answer of course is yes you can, but you will be adding more carbs and sugar to the recipe altering the nutritional info I provide fr each recipe.
Maple syrup is a better option than using white refined sugar of course but it’s still sugar and can spike blood sugar which can also cause cravings.
Best Brands of Cottage Cheese
Full-fat cottage cheese is best for this, either 4% or 2% creamy cottage cheese will yield the best results.
You can find many options for cottage cheese at your local grocery store, but specific brands vary in taste and texture.
I don’t recommend fat free cottage cheese because it won’t be as satisfying as full fat cottage cheese or as creamy.
I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance.
The brand I like best is Green Valley organic, but Lactaid is also a great brand as is the Good Culture cottage cheese brand.
Lactaid 4% Cottage Cheese nutritional info according to the app Cronometer in ½ cup serving has 13 g protein, 5 g total grams of carbs, 5 g fat and 110 calories along with a good amount of calcium, potassium and sodium.
Can I swap the cottage cheese?
Yes you can swap out the cottage cheese if you’re not a fan of cottage cheese. I’d recommend swapping with ricotta cheese in the same amount since it has about the same amount of protein.
You won’t need any gelatin if using ricotta cheese since it has a thicker texture and isn’t as wet and loose at using cottage cheese.
I’ve not tested it out myself but plain Greek yogurt would also be an option to swap the full fat
You could also swap the full-fat cottage cheese with cream cheese though you won’t have as much protein. If using cream cheese you can also eliminate the need for gelatin as cream cheese is very thick in texture.
Can I swap the sweetener used?
Whenever you see a low carb or keto dessert recipe with a sweetener you don’t like or want to use, you certainly can change it to whatever you prefer.
Place the cottage cheese in a high speed blender or food processor to remove clumps. Set aside.
Pour brewed coffee into a small saucepan and heat over low heat on the stove or place in a microwavable bowl and heat 1-2 minutes until boiling. Slowly whisk in gelatin a little at a time while continuing to whisk until it is completely dissolved and there are no lumps. Alternately if you just brewed the coffee it will be hot enough to keep in a mug, sprinkle gelatin and allow to bloom for 1-2 minutes then use a frother to whisk until dissolved.Set aside to cool.
Pour the heavy cream into a separate mixing bowl and use an electric mixer to whip until stiff peaks. Add sweetener and coffee extract if using.
Add the smooth cottage cheese to the whipped cream and blend together until incorporated. Have the mixer on low speed and slowly drizzle in the cooled coffee gelatin mixture.
Add optional coffee extract if using and spoon a 1/2 cup of the fluff into dessert cups or use a piping bag if desired. Refrigerate for 2-3 hours.
Storage: Store leftovers in an Airtight container or covered in the fridge for up to 3 days.
If you’re new to eating a low carb keto diet, you may have had some difficulty in planning your meals. I know all too well how difficult it can be, especially if you’re a busy mother as I am and have the different activities each night of the week.
I know how hard it can be when your spouse is not eating low carb and you’re doing it alone. I’ve been there and I’ve developed family friendly meals that please everyone.
I had to because it was a necessity in my house. I did not want to make 3 different meals each night for the picky kids and hubby.
If I can tell you one thing to help make your life easier when trying to stick to a low carb keto diet, you’ve got to plan ahead.
You’ve got to have fool proof, delicious meals on your menu or you’ll end up at the market grabbing things you know you shouldn’t be bringing home.
It can be tempting, but if you follow a plan, everything else falls into place. You’ll be less tempted to order take out, you’ll probably even save money on your food shopping each week rather than purchasing impulsive buys.
If you haven’t started meal planning now is the time, don’t wait. It does get easier once you begin and you’ll ask yourself why you didn’t start sooner!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This Dairy Free Low Carb Pumpkin Spice Latte is creamy delicious and tastes like you’re sipping a latte made at a coffee shop! This keto latte is so easy to make at home and has just 2 grams of carbs!
Crispy Cheese Taco Shells are low carb and keto using just cheese, no flour, no gluten, no other ingredients. It’s simple and quick made either in the microwave or oven!
This sugar free, keto, scrambled egg low carb vanilla pudding recipe is easy to make with just 6 simple ingredients! It has 2 eggs per serving with just 2 net carbs and is truly the smoothest, tastiest sugar free homemade vanilla pudding you will ever try!
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 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total 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.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
