Easy Low Carb Keto Meal plans the whole family will enjoy!
Low-Carb Keto Intermittent Fasting Meal Plans
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 Keto Smoked Salmon Fat Bombs need just 5 simple ingredients and no cooking required making them quick, easy and a perfect snack anytime! Just 2 g net carbs!
This Sugar-Free Low Carb Blueberry Cream Pie was inspired by my recent trip to Prince Edward Island, Canada with Wyman's of Maine.
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.
These Keto Smoked Salmon Fat Bombs need just 5 simple ingredients and no cooking required making them quick, easy and a perfect snack anytime! Just 2 g net carbs!
Healthy Fats on Low-Carb Diet
If you're new to the keto diet, you may be wondering what are keto fat bombs and why you would want one?
These tasty fat bombs are great little snacks that provide healthy fatty acids when following a keto lifestyle or low carb diet. These little bites are usually a combination of some sort of healthy fat, like grass fed butter, coconut oil, nuts or seeds.
This is a perfect combo with a creamy texture! Cream cheese is the fat of choice and creamy base I'm using for these everything but the bagel fat bombs.
But today I'm sharing a different kind of easy keto fat bomb using a favorite protein of mine, smoked salmon! Salmon is a fantastic fatty fish full of Omega 3.
They are awesome for a great snack or to serve as a keto appetizer the next time you have a party, even the non keto crowd will love. Add some keto crackers for a charcuterie board.
It's important to have a balance of Omega 3 and Omega 6 in our diets. Unfortunately many packaged processed snacks are high in Omega 6 which can cause inflammation in the body.
Do I Need to Eat High Fat on a Keto Diet?
The keto diet is all about low carb and leveraging fat so that your body will get into a state of ketosis.
When you're hungry, eating something with a healthy amount of fat is a great way to keep you satiated and help balance blood sugar.
High fat won't spike your insulin as much as something with high carbs. So eating something that has a very low amount of carbs with the higher fat is important. It will also help keep you full for a longer period of time.
Whenever you eat your insulin spikes, but eating something with fewer carbs reduces how high or how often it spikes. When insulin spikes, you won't be able to lose weight, in fact you store fat.
Reducing the amount of times your insulin spikes is the key so that your body will be able to burn fat, specifically, your own body fat for weight loss.
Everyone is different and dietary fat amounts will also be different depending on your health goals. If you have struggled to lose weight on a keto diet with higher fat, consider lowering the fat and upping the protein.
As a certified nutritional therapy practitioner, keto coach, sugar detox coach and life coach, I recommend to all my members of my sugar free tribe weight loss membership to eat a nutrient dense whole foods diet that prioritizes protein and helps balance blood sugar and end sugar cravings.
I've also created a course called Stall Busters that provides 4 weeks of meal plans with leveraging the fat intake. Each week you take a quiz and I recommend the meal plan with either 70%, 60% or 50% daily fat intake.
My 30-day Sugar Elimination Diet book also have a 30 day high protein meal plan that offers either a low carb or keto meal plan to choose from.
Everything But the Bagel Seasoning
Trader Joe's sells their infamous Everything But the Bagel Seasoning and using it as a coating for this quick recipe is what makes them extra specially delicious!
If you don't live near a Trader Joes I've given instructions on how to create your own seasoning at home. I bet you have all the ingredients you need for it as well. Red onion adds a little crunch and capers a nice spice!
Obviously without some sort of coating these fat bombs will be quite sticky to pick up and eat, but if it's just you at home, you can leave off the bagel seasoning.
Just be sure to keep them chilled in the fridge in an airtight container. Either way they are a scrumptious way to get in your macros on a ketogenic diet!
In fact, I'd be happy to just eat a few and call it a meal in my opinion!
Combine all of the ingredients, except the bagel seasoning, in a medium bowl and mix well to combine.
Roll into 8 equal sized balls then roll in the bagel seasonings.
Store in an airtight container in the refrigerator for up to one week.
Video
Notes
If you don't have store bought bagel seasonings you can make your own by using a 1 teaspoon each of sea salt, dried minced onion and garlic, white and black sesame seeds and poppy seeds.This recipe was published first in February 2019 and updated in March 2021.
This is the best low carb cottage cheese cloud bread that has 9 grams of protein and just 1 gram carbohydrates per slice! The next time you want to make a keto bread, try this satisfying cottage cheese cloud bread! Be sure to read my blog post that shares the best uses of the 4 different types of keto cloud bread recipes!
WHAT IS CLOUD BREAD?
If you're following a ketogenic diet or low-carb diet, you know exactly what this great recipe is! Cloud bread has been around for a long time on the internet and for good reason.
Long before both TikTok and the keto diet existed, there was another popular trend: the Atkins diet. Dr. Robert Atkins launched the low carb diet in the 1960s.
The Atkins diet became so popular that Dr. Atkins himself rolled out a recipe book in 1972 for followers to try out some low-carb options at home. One of the most popular was the recipe for Atkins Diet Revolution Rolls: a fluffy bread, yet flimsy alternative with the main ingredients being eggs, sugar substitute, and cream cheese.
You may have all ready tried the orginial recipe of cloud bread and wasn't quite thrilled or satisfied with the texture. It does tends to be light and have an airy texture, but eggy and moist and not at all like a piece of regular bread to make a sandwich with.
The kids and I hated the fact that upon the first bite, it was stuck to the roof of your mouth and all we tasted was the cream cheese. So I wasn't that impressed, The rolls, often called oopsie bread rolls or sandwich buns are great for burgers or sandwiches if you don't mind that cream cheese cloud bread taste.
It's one of the easiest ways to enjoy "bread" without all the carbs. This easy recipe makes rolls or a loaf.
I had to change the original recipe the first time I made it. That's what I did back in 2016, I first published my adaption to the fluffy Cloud Bread recipe including whey protein powder to provide a bit more substance.
I removed the traditional cream cheese mixture and used sour cream instead. It produced a fluffy cloud keto bread recipe like no other!
If you see the use of protein powder in cloud bread anywhere else, you know it was first published by me in 2016, so all others are copycats.
Cottage Cheese Breads
If you happen to be on tik tok and have seen the 2-ingredient cottage cheese bread, you will see it uses just liquid egg whites and cottage cheese though some other cottage cheese bread recipes actually use bread flour or all purpose flour and are NOT keto friendly or gluten free.
Always check the ingredients on tiktok- make the ones that don't include regular refined flours and sugar because there are a ton of content creators who care nothing about using quality ingredients for keto and are just looking for a quick viral video for themselves.
CAN I SWAP THE WHEY PROTEIN POWDER?
The whey protein powder acts like gluten would in baked gluten-free alternatives. It not only provides a great fluffy texture, it helps give the bread height and lift and a nice bite!
If you can't use whey protein, look at the other bread options I've listed below that don't include whey.
BEST COTTAGE CHEESE BRANDS
Full-fat cottage cheese is best, either 4% or 2% 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 the Lactaid brand is also a great brand as is, the Good Culture brand.
Can I swap cottage cheese in keto breads?
If you really don't want to try using cottage cheese, you could swap it with ricotta cheese but please note, you will add more fat, more calories and more carbs, but it's just about the same as far as protein.
How to use the 4 different types of Cloud Bread
All of these low carb cloud bread recipes are high protein and have anywhere from 8 grams of protein to 10 grams.
Want the best French Toast or Grilled Cheese?
Grilled Cheese or French Toast use my orginial cloud bread loaf with sour cream. Greek yogurt could also be swapped.
Perfect for a sandwich like white bread use this NEW recipe for Cottage cheese cloud bread as it has more structure and less deflating. The printable recipe card is at the bottom of this blog post with full instructions.
Cottage Cheese Cloud bread Nutritional Information
This cottage cheese bread with egg white protein powder is the lowest in fat and the highest in protein of all the bread recipes. It also needs dried whole egg powder instead of fresh eggs, but it makes the best toast!
Cottage Cheese Bread with Egg White Protein Powder (lowest fat, highest in protein)
Once your loaf has cooked and cooled completely, slice into 12 slices.
The best way to store is in an airtight container in the fridge for a week or you can lay slices between pieces of parchment paper then in an airtight container in the freezer for up to 2 months.
½teaspoonoptional: ¼ teaspoon each of garlic powder and onion powderFor savory bread only, skip for French Toast
Optional: top with sesame seeds or bagel seasoning.
1teaspoonoptional: vanilla steviafor French Toast
Instructions
Preheat oven at 300 degrees F.
Place your egg whites in a stand mixer or electric hand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a bowl with the remaining ingredients and whisk and stir well to combine. You can also just add these ingredients to a blender and blend until smooth.
Fold in a small amount of egg yolk mixture into the egg white mixture a little at a time until it's all incorporated.
Pour this into a parchment lined and greased 9 by 5 loaf pan. If making rolls, use a parchment-lined baking sheet pan.
Bake on the middle shelf of oven for 50 minutes or until a toothpick or skewer stick in the center comes out clean and it's golden brown. (See notes above if you are making rolls, cooking time changes.) Shut the oven off but do not open the door and allow it to stay 10 more minutes in the oven.
Enjoy warm, toasted with a little butter or cooled and used for a sandwich!
See storage instructions above.
Notes
If you decide to make these as oopsie rolls you should get 8 and the nutrition info is doubled.PLEASE NOTE: When making these as rolls and not as a loaf, the cooking time will only be 20-25 minutes.The cloud bread recipe with sour cream was published first on 2016 and updated and improved in 2021. This cottage cheese cloud bread loaf is adapted from the original in 2016.
This Slow Cooker Keto Lemon Cake is sugar free, gluten free, grain free, low carb and filled with a lemony custard and fresh blueberries! Just 1 g net carbs and perfect for either a low carb diet or keto diet!
Low Carb Custard Lemon Cake Recipe
If you love creamy custard and you love all things lemon, you will love this easy lemon cake made in the slow cooker or oven directions provided below!
This combo of custard plus cake textures will rock your boat! Lemon lovers should look no further, this is full of lemony, zesty flavor, but even if you're not much into lemon you can easily adjust the amount used in this recipe to your liking!
If you've never made a dessert in a crock pot, welcome to a whole new world you will soon fall in love with! If you can accept a free form style of dessert, using the slow cooker is the way to a stress free dessert experience!
Carbs in Traditional Custard Cake
According to the Cronometer app I use, 100 grams or one serving of custard cake that uses regular sugar has 54.2 grams of carbs and 370 calories. That is a blood sugar spike instantly after eating it.
Our keto version of custard cake has 191 calories and just 3 grams of carbs for one serving plus 2 grams dietary fiber so that is just 1 g net carbs.
Much better for those of us on a keto diet or low carb diet and being careful of raising blood sugar. The full nutritional information is at the bottom of this blog post in the recipe card.
How many carbs should I eat on Keto?
Balanced blood sugar is an important part to pay attention to if you are working on weight loss.
Whether you follow a ketogenic diet or not, if you spike your blood sugar eating high carb and sugar foods, you stop your bodies ability to tap into it's own fat stores to lose weight.
High blood sugar means fat storage.
I recommend to my coaching clients to eat no more than 40-50 total carbs per day if you are on a low carb diet and 20-30 total carbs per day on a keto diet.
How much fat should I be eating to lose weight?
Each person is different and there is no one size fits all that works for everyone. A keto diet also does not mean you need to eat a high fat diet.
If you haven't been successful losing weight on a traditional keto diet eating 70% fat, try reducing it to 60% or 50% daily fat intake a few days a week which may help budge your weight loss.
I even created a course called Stall Busters which provides you 4 weeks of meal plans plus a weekly quiz that accesses your progress and recommends meal plans that I provide with 50%, 60% and 70% fat intake.
Slow Cooker Keto Custard Cake
Crock Pots or slow cookers, whatever you like to call them, are awesome to use for savory meals any time of the year.
But once you venture to the dessert side, you will be surprised at how quickly you will be hooked to making a slow cooked low carb dessert for friends and family.
As long as you're not looking for a perfect looking cake, neat and tidy kind of cake and you're more interested in delicious recipes with simple ingredients, this tasty treat is perfect for family and/or company. This is a perfect dessert in the crock pot!
Dump the cake batter, make sure it's plugged in, cover and set! Come back in a few hours for some delicious custard cake with the perfect balance of bright lemon flavors!
Coconut is Not a Nut
My youngest child, who is quite the coconut hater, can't tell this slow cooker cake is made with coconut, and that has been what has driven me to continue to persevere with coconut flour.
Youngest has a tree nut allergy so very often I've got to make low carb recipes using coconut flour as opposed to almond flour. Often he can detect it and makes complaints. But not this year folks, not this year. I am winning 5 out of 5 thus far!
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."
You can substitute the Swerve sweetener with another sugar free sweetener of choice, but often other brands are sweeter so I would either use ¼ cup of something else or eliminate the lemon stevia.
If you don't want to use any sweetener that contains erythritol, you could swap the Swerve sweetener I used with this Monk Fruit Sweetener that also includes Allulose in it's blend and no erythritol.
You could even use canned coconut milk in place of the heavy cream and make it dairy free. I don't recommend using unsweetened almond milk and it doesn't have enough fat to make this cake custard like in texture.
Can I swap the lemon?
If you're not a fan of lemon as much, reduce the amount of juice I used here to just ¼ cup or you could even swap it with lime juice if you prefer.
If you're not much of a fan of lemon than perhaps you'd like my Crock Pot Fudge.
Can I swap the coconut flour with almond?
I get asked this question almost daily and the short answer is no they can't be swapped, at least not with the same amount. Coconut flour is dense and needs more liquids and eggs.
About ¼ cup of coconut flour is equal to about 1 cup almond flour.
I would still recommend using coconut flour as you really will not detect a coconut flavor because the lemon is a strong flavor and takes over in this lemon cake.
Can I make this in the oven instead?
Yes if you don't want to use the slow cooker, you could bake this in the oven instead.
I'd recommend preheating your oven to 325 degrees and greasing a 9 by 13 baking dish.
Follow the instructions and pour the batter into the greased baking dish. Baking time will vary depending on whether you have a gas or electric oven.
If you have an electric oven bake for 30 minutes or until the center is puffed and a toothpick in center comes clean. If you have a gas oven you may need to bake 5-10 minutes longer.
Easy Low Carb Keto Meal Plans for the whole family!
Low-Carb Keto Intermittent Fasting Meal Plans
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 children's 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 Keto Unstuffed Cabbage Roll Soup is a comforting, hearty, low carb meal made easily in your slow cooker, stove top or Instant Pot for any busy weeknight or a cold day!
This easy slow cooker recipe for Balsamic Caprese Stuffed Chicken Thighs is out of this world delicious! It's also keto, low carb, gluten free and grain free! Quick Skillet directions also provided!
Keto Magic Bars are easy to make using a homemade sugar free sweetened condensed milk and can be easily adapted to your favorite fillings! These keto magic bars are actually nut free using seeds instead of pecans. The seeds and coconut provide just the right amount of crunch and chew!
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.
Sugar Free Dalgona Coffee needs just 3 main ingredients and you've got a keto, low carb, paleo, fantastic whipped coffee beverage enjoyed iced or hot!
WHAT IS DALGONA COFFEE?
Whipped coffee or Korean Dalgona coffee, popular in South Korea, has been around for a long time. Just recently the latest trend on Tik Tok became a viral TikTok coffee that everyone was making and then Instagram too.
It's a creamy coffee whip beverage made with just equal parts of instant coffee or instant espresso, and sugar and hot water.
Obviously when you're on a keto diet or low carb diet or just trying to reduce your sugar intake, you want to avoid added sugar and avoid the original Dalgona coffee recipe. I made it sugar free following the original recipe.
I was super skeptical and quite surprised how it actually thickened like the regular Dalgona coffee and became whipped in texture like a coffee foam, even though I swapped the sugar for a a little bit of sugar free sweetener.
So this whipped coffee mixture works and it works wonderfully and is perfectly delightful when combined with ice cold unsweetened almond milk or your favorite milk. You could also use unsweetened coconut milk or heavy cream if you prefer.
Once thoroughly mixed, it takes on a frappuccino style whipped consistency coffee drink that is completely luscious! It's perfect for any coffee lover who wants a keto coffee without too much extra ingredients and fat.
It has just 2 grams of carbohydrates or 1 g net carbs. All nutritional information is at the bottom of this page on the printable recipe card.
I experimented with the ratios of instant coffee (it does not work with already brewed coffee), sugar free sweetener and water quite a bit.
While my husband and oldest son liked the orginial ratio of 2 tablespoons of coffee with 2 tablespoons of sweetener and 2 tablespoons of hot water, I felt it was quite bitter, as did my teenage daughter.
You can certainly try the original ratios to see how you like it, but if you're anything like me and not really into strong, bitter coffee, try my recipe below.
With the addition of spices and extracts and using a bit less coffee, this keto version is amazing!
Natural Sugar-Free Sweetener Options
I've tried this recipe multiple times with different low carb sweeteners. The one I feel is best, with no graininess, is Swerve confectioners. I did also like the flavor using the Swerve Brown sugar sub, but it did have somewhat of a grainy texture because the brown sugar substitute is granulated Swerve.
I haven't tried it with Monk Fruit as most contain erythritol and I felt it would also be grainy. The only monkfruit sweetener I've found that doesn't have erythritol is liquid monk fruit but I've not tested this recipe using that.
I've also tried this with liquid Allulose and powdered Allulose. I am a fan of Allulose as a sweetener in recipes like ice cream, see my Coffee Semi-Freddo, I did not like the flavor as much for this recipe, but it will still work if you prefer to use it.
My preference is still the confectioners Swerve, not a granulated sweetener, for best results but feel free to use my SWEETENER GUIDE AND CONVERSION CHART .
TOOLS TO MAKE Keto DALGONA COFFEE Recipe
You really just need a stand mixer, or bowl using an electric mixer or a hand mixer to make this very quickly. It will take about 3 minutes to get it whipped really well to stiff peaks.
You can do this by hand using a hand whisk, but it will take forever and in my opinion, not worth my time, use the mixer for a quick fluffy coffee, folks!
Sugar Free Whipped Coffee Recipe
I personally think the best way to having this sugar free whipped coffee over cold milk and some ice cubes. I used unsweetened almond milk over ice and it was the tastiest.
It completely surprises me that even without heavy cream, I am enjoying an iced frappe like latte.
It's best to stir the whipped coffee into the iced almond milk to really get it absorbed well. This will make the texture creamy and the latte taste even better than sipping it with it just sitting on top of the milk.
Here's the LIVE Video showing you how I made this delicious coffee:
Combine all the ingredients, except the hot water, into a stand mixer with the whisk attachment or large mixing bowl using a hand held mixer. Mix to combine.
Pour in the hot water and turn the stand mixer on high speed, number 6, for 1 minute. Scrap down the sides of the bowl and blend on high again for 2-3 more minutes for the right consistency or until lighter in color and whipped in texture. Taste and adjust to your level of sweetness.
Heat a cup of unsweetened almond milk or milk of choice or serve milk over ice and spoon half the whipped coffee into your glass. If enjoying this iced, I'd suggest stirring to combine the whipped coffee into the milk very well to make more like a latte.
Video
Notes
Net Carbs: 1 gThis recipe was first published in April 2020 and updated in September 2021.
This creamy keto lemon cottage cheese fluff is even better than a keto cheesecake fluff recipe because it's got more protein and less carbs! Just 5 ingredients needed and you've got an amazing, quick and delicious sweet treat for your sweet tooth!
Cottage Cheese Lemon Mousse
You can call it mousse or fluff, either way, it's a decadent and satisfying keto dessert. Just 3 total g carbs with 6 g protein. All the rest of the nutritional info is below at the bottom of this page on the printable recipe card.
This is a great sugar free dessert whether you are on a low-carb diet or keto diet.
The simple ingredients required are probably already in your pantry and fridge.
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.
Lemon Juice & Zest- I used fresh lemon juice but bottled lemon juice would work fine as well. Zest is optional to add to the mixture at the end.
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.
Powdered erythritol like Swerve confectioners, would work but just use a small amount so your mixture doesn't get dry in texture. 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 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.
Equipment Needed
Stand Mixer or hand mixer- I think a using a stand electric mixer is easier but you can certainly use a large mixing bowl and hand mixer on high speed to create that smooth texture. I don't think an immersion blender will work as well.
Blender or food processor-I start off using the blender to remove the curds in the cottage cheese before adding to the stand mixer. If you're not bothered by the curds, you can skip this step.
Not a Fan of Cottage Cheese?
If you're not a fan of cottage cheese you can swap it out with ricotta cheese. I'd recommend full fat or part skim. You will add more calories and fat but it's about the same for grams of protein.
You could probably swap the cottage cheese with plain Greek yogurt but you would not have the high protein as with using cottage cheese.
If you really don't care about the about of protein, you can swap the cottage cheese with cream cheese. This will add more carbs, fat and less protein but it will still be a delicious lemon cheesecake fluff recipe.
If you still want a fluff recipe this Chocolate Keto Fluff Recipe is a delicious keto cheesecake fluff and only needs 5 ingredients and is a no bake dessert.
Can I swap the lemon juice?
Yes if you don't like fresh lemon flavor you can swap it with lime juice and lime zest or make it citrus flavor using fresh orange juice and zest.
1teaspoonlemon steviaor vanilla stevia or your favorite low carb sweetener to taste
1teaspoonlemon zestoptional
Instructions
Place the cottage cheese in a blender or food processor to remove clumps. Set aside.
Pour lemon juice 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. Set aside to cool.
Pour the heavy cream into a separate bowl and use an electric mixer to whip until stiff peaks. Add sweetener and vanilla 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 lemon juice gelatin mixture.
Add optional zest if using and spoon a ½ cup of the fluff into dessert cups or use a piping bag if desired.
Storage: Airtight container or covered in the fridge for up to 3 days.
These Sugar Free, Low Carb, Keto, Nut Free Cream Cheese Cookies need just 9 ingredients and are pillowy soft and scrumptious keto cookie recipe! Be sure to read my helpful, fool-proof tips in the post below.
Keto CREAM CHEESE COOKIE Recipe
If you have never added cream cheese to cookies before, you are in for something magical!
The addition of cream cheese in a cookie adds just the right amount of moisture and tang and creates this beautiful, puffy -pillow- like cookie, which magically melts in your mouth!
When I created this classic keto vanilla waferback in 2015, I knew was finally perfecting my coconut flour recipes! I've had to avoid using almond flour for family keto recipes since my youngest son has a tree nut and peanut allergy.
These classic keto vanilla wafers were nice and crisp, just like I remember eating from my pre sugar free life!
That recipe uses egg yolks to create a crisp cookie so I adapted from there with the addition of cream cheese making these delicious cookies soft, pillowy and cloud like using coconut flour as my keto flour of choice!
I promise you there is absolutely no flavor of coconut in these soft cookies.
Carbs in Traditional Cream Cheese Cookies
Cronometer is the app I use for nutritional information. One classic cream cheese cookie has 7 total grams of carbs and will spike blood sugar and most likely cause cravings and kick you out of ketosis if you are following a ketogenic diet.
If you're on a low-carb diet you want to avoid including foods that spike your blood sugar even if you aren't focused on ketosis. Any foods that have added sugar will raise blood glucose will cause unbalanced blood sugar and constant cravings.
Our tasty cookie is perfect for a sweet treat because it has just 2 g net carbs so when you're sweet tooth is calling, make these easy keto cream cheese cookies.
Store them in your freezer and enjoy whenever you need and easy keto dessert
Nutritional data is at the bottom of this page in the printable recipe card.
Tips for best results low-carb cream cheese cookies
Cream Cheese and unsalted Butter both need to be at room temperature in order to be mixed smoothly with all other ingredients.
Lumps from your cream cheese is not what you want for any type of cream cheese cookie recipe, so please make sure your cream cheese has been out of the fridge sitting on the counter for at lest 1 hour or 2.
Room Temperature eggs incorporate better into the batter than cold eggs from the fridge.
Use a cookie scoop to get the perfect amount for each cookie, which ensures they will all bake evenly in your oven.
Use parchmenton your large cookie sheet pan so the cookies won't get overly browned on the bottom while cooking.
FREEZE cream cheese keto cookies for one hour before baking or they will flatten like a pancake due to the amount of butter and cream cheese in the cookies.
COOL COMPLETELY BEFORE HANDLING!This is a super important tip because warm or hot out of the oven cookies made without gluten and binders will crumble!
They will still cook slightly once out of the oven, but do not remove them from the baking sheet pan. Just let them cool completely on the pan they were baked on.
HOW TO MAKE KETO CREAM CHEESE COOKIES
Add softened butter and cream cheese to a stand mixer or a large bowl and hand electric mixer and blend until smooth. Blend in your eggs, vanilla extract and sugar substitute.
PLEASE NOTE***If you are unsure about the sweeteners being used, wait to add your eggs, just add the granular sweetener and taste and see if the mixture is to your sweetness level. If not add more, then mix in your eggs.
Whisk your dry ingredients together then add just half of this mixture to your cream cheese mixture. Blend on low speed until incorporated. Add in remaining dry ingredients and blend once again until combined.
Scoop batter using a large cookie scooper and place onto a parchment lined baking sheet pan. Roll each mound of batter into a nicely shaped ball. Flatten slightly, but not too much so you keep the puffy, pillow like shape.
FREEZEfor one hour before baking so they keep their shape! Then Bake for about 20 minutes until the edges are golden brown and the center has some cracks.
COOL COMPLETELY or they will crumble! That is just the nature of gluten free, sugar free baking since there is no gluten being used.
BEST SUGAR FREE FROSTING FOR KETO Cream cheese COOKIES Recipe
You can simply sprinkle on a dusting of powdered sugar-free sweetener if you don't want to take the time to make frosting, but you have a couple of options if you prefer frosted cookies.
I would not recommend a granulated sweetener for frosting as it will become grainy and unpleasant.
Learn about how to start a keto diet here with my Free Keto Basics Course which takes just 15 minutes and once complete you get a Free 7 day keto diet meal plan.
Place your softened butter and cream cheese into a stand mixer or large bowl and use an electric hand mixer to combine until smooth. Blend in your eggs, vanilla extract and vanilla stevia.
Whisk together the remaining dry ingredients and add a half of this to your stand mixer. Blend until smooth then add remaining dry mixture and blend again.
Place a piece of parchment paper onto a large baking sheet pan. Use a large cookie scoop, or 2 tablespoons to measure out cookie batter and place onto baking pan about an inch apart from each other. You should be able to make 15 large cookies. Use your hands to roll the batter into balls then flatten each ball slightly but keeping a puffy pillow like shape.
Freeze the cookies for 1 hour. Once out of the freezer, preheat oven to 350 degrees F.
Bake 18-22 minutes until slightly browned around the edges and bottoms are browned. Allow to cool completely. Do not attempt to remove them from the baking pan until they are cooled. Enjoy!
Storage
Best if kept refrigerated in an airtight container for up to 5 days.
Notes
Net Carbs: 2 gBrenda's Notes:If you would like to swap out the vanilla stevia or the Better Than Sugar, use my sweetener conversion chart to help you determine how much to use of your favorite sweetener. This recipe was first published in April 2021.
Easy Low Carb Keto Meal Plans for the whole family!
LOW-CARB KETO INTERMITTENT FASTING MEAL PLANS
Whether you're just starting to eat keto or low carb, you need great meals that can feed the family. They may not even be on board with this lifestyle decision, but it doesn't matter one bit. I've developed hundreds of recipes that the whole family will enjoy. I've got over 1000 recipes on my website and now they can be used for meal planning made easier for you.
Our meal plans come with shopping lists but not only that, you can customize the meals to the servings you desire or need and the shopping list adjusts. It's a fabulous software that even allows you to delete recipes or swap them for something else. If you're a fan of my recipes I know you will enjoy the meal plans.
Because let's face it, some of us may be following a keto diet all by ourselves and our families are not doing it with us. I've been sugar free for 15 years and low carb since 2013 then keto in 2015 and I've been doing this by myself, meaning I was the only one in my household eating this way 100% of the time.
My hubby finally decided to try keto in 2018 and has lost 50 pounds and continues to say how much more satisfied he's ever felt in his whole life. He wishes he had started sooner. But the amazing thing is I started my blog back in 2011 and I still made all these low carb sugar free recipes and the kids and hubby ate everything I made.
They loved all the recipes and couldn't really tell if something was sugar free or not. That's a pure win in my book! You can make this lifestyle work even if you are the only one doing it. Make my recipes, enjoy meals with your family, follow the meal plans and you will succeed. Everyone will be a happy camper!
Here's a glimpse of just a few recipes that are on our meal plan this next week ahead!
These easy 3 ingredient cottage cheese waffles have 25 grams of protein for 2 delicious keto waffles and just 2 grams of total carbs! The best part about this easy recipe is that no flours are needed and it's ready in under 10 minutes!
This delicious keto stuffed peppers recipe is an easy low-carb recipe the whole family will love! Enjoy on your keto diet or low carb diet with just 5 net carbs per serving! This recipe comes from my new book, The 30-Day Sugar Elimination Diet.
This luscious Sugar-Free High Protein Chocolate Smoothie is keto, low carb, gluten free and can also be made dairy free!
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.
This easy Sugar-Free Keto Peanut Butter Mousse recipe takes just minutes to prepare and requires just 4 Ingredients! Easy substitutes to make this Peanut Free!
NO BAKE KETO MOUSSE
When you take just 4 simple ingredients and can turn them into a no bake dessert that tastes like a peanut butter cup in creamy mousse form, it's priceless! If you have a sweet tooth, this is the easiest and quickest way to curb your sweet cravings fast!
If you're all ready on board with a low carb, sugar-free way of eating, these ingredients will most likely all be in your fridge and pantry. With one simple substitute you can also make this keto mousse, peanut free for those with peanut allergies if needed!
Just 5 g net carbs for one serving which is easy to fit into your macros for a keto diet or low carb diet. The rest of the nutritional information is at the bottom of this page on the recipe card.
Best UNSWEETENED PEANUT BUTTER
Making no bake recipes in the summer is how I like to roll! Actually I like no bake easy keto desserts any time of year and mousse is my favorite!
Nothing artificial, no additives, just simple and spectacular for a mousse that will have even your non sugar-free friends won over!
No Sugar Added Natural Peanut Butter isn't hard to find in most markets today. I usually buy it at Whole Foods, but online through Amazon, this is the Peanut Butter brand I love, nothing but peanuts and salt and super creamy with no added sugar.
SWAPS FOR PEANUT BUTTER
If you're not a fan of peanut butter, you can simply swap the peanut butter mixture with your choice of another nut butter or nut free butter.
My boys couldn't try this creamy peanut butter dessert because they have peanut and tree nut allergies but my hubby, sister in law and daughter were the taste testers. Hubby and daughter love peanut butter cups so this was right up their alley!
Hubby said, "You should rename this PEANUT BUTTER CUP MOUSSE because it tastes JUST like one with the toppings!"
He thought is had so much peanut butter flavor and did not notice any aftertaste which seems to always be his problem with stevia when I make a no bake recipe like this.
He was pleasantly surprised since he is a peanut butter lover of all things but not always my keto recipes! My daughter and sister in law absolutely loved it as well! Winning for all of us!
BEST LOW CARB SWEETENERS
All my my low carb desserts are easy to switch out the low carb sweeteners. This easy dessert recipe is a super versatile recipe as far as if you want to skip any sweeteners or just add a little bit, it's totally up to you. Just use a small amount and taste and adjust as you like.
If you're just not a fan of using liquid stevia as I have in this recipe, no problem! One of our newer favorite low carb sweeteners that doesn't leave an aftertaste, is Better than Sugar by Sweetleaf.
They have a confectioners powdered sweetener which would be best for this recipe and they also have a granulated option. It's a combination of erythritol and stevia and has plenty of sweetness as sugar would provide.
Swerve confectioner sweetener is also low carb, but doesn't have as much sweetness and you may need to use a bit more to get this as sweet as you like. Allulose would be another option, but again it isn't as sweet as using the Better than Sugar sweetener.
If you're not wanting to use any erythritol products, Allulose comes in a liquid, which would probably work best in this recipe, but it also comes granulated if you prefer.
I do not recommend any granulated sweetener in this smooth creamy mousse recipe as it will be grainy and that's not good when it comes to a no bake smooth mousse recipe.
4ouncescream cheeseroom temperature or mascarpone cheese
Instructions
Whip the heavy cream in a stand mixer with the vanilla stevia or your choice of sweetener to taste. Once whipped remove and set aside.
Add the peanut butter and cream cheese together in the stand mixer and blend until smooth or use a large mixing bowl and an electric mixer.
Fold the whipped cream into the mixture in the stand mixer until all incorporated.
Taste and adjust sweetener if needed.
Pipe into serving cups and refrigerate to set about 2-3 hours or overnight.
Video
Notes
Optional Toppings: Sugar-Free Chocolate melted over the top with some roasted chopped peanuts!NET CARBS without toppings: 5 gThis recipe was first published in August 2017 and updated in March 2021.
Our sugar-free, low-carb, recipe today is a classic keto pound cake made into easy bite-sized bars full of lemon flavor. These easy keto lemon pound cake bars are perfect for a Spring brunch holiday, breakfast or a healthy anytime keto treat to curb your sweet tooth.
CARBS IN LEMON POUND CAKE
The traditional pound cake got its name for the very fact it uses simple ingredients in a very simple and equal amount; a pound each of flour, eggs, butter and sugar.
Pound cakes are usually baked in a loaf or bundt pan and finished with a dusting of confectioners sugar, but today of course, we are making a sugar-free, keto cake!
By removing sugar and white flour from the traditional recipe, we turn a very high carb pound cake into a fabulous low carb lemon pound cake that everyone will love, even the non-keto family and friends!
Carbs in traditional lemon pound cake such as Starbucks Ice Lemon Pound Cake in 100 grams has 52.8 g carbs according to the app Cronometer. WOW!! That's very high and definitely not recommended on a low carb or keto diet.
Carbs in our Keto Lemon Loaf are 8 total carbs or 4 net carbs which is considerably better for a ketogenic diet and won't spike your blood sugar. All the rest of the nutritional information is in the recipe card at the bottom of the page for our low-carb pound cake recipe.
SUGAR FREE KETO SWEETENERS
One of our newer favorite low carb sugar substitute sweeteners that doesn't leave an aftertaste, is Better than Sugar by Sweetleaf. They have a confectioners powdered sweetener which would be best for this recipe and they also have a granulated option.
It's a combination of erythritol and stevia and has plenty of sweetness as sugar would provide. Swerve confectioners sweetener is also low carb, but doesn't have as much sweetness and you may need to use a bit more to get this as sweet as you like.
Allulose would be another option, but again it isn't as sweet as using the Better than Sugar sweetener. Allulose comes in a liquid, and granulated form which would be best for this keto low carb lemon cake.
Can I Add a Sugar Free Frosting?
Yes, if you want to include a keto frosting over the top of the cake, you can use any of the following options:
If you wanted to make a sweet lemon glaze, you this icing recipe from my Air Fryer Lemon Cookie recipe over the top of the pound cake.
CAN YOU SWAP OUT THE DAIRY?
Yes you absolutely can swap out the dairy used in this keto pound cake recipe for non dairy options.
Butter can be swapped for coconut oil, or vegan butter or ghee if you can tolerate clarified butter that has very little lactose in it.
You can swap the yogurt used in this beautiful keto lemon cake recipe for canned coconut cream or coconut yogurt or almond yogurt.
CAN YOU SWAP ALMOND FLOUR?
Yes! If you need to swap out the almond flour, a great nut free alternative is using sesame flour.
If after blending, the batter is still quite wet, add a but more to get the texture the consistency of cake batter.
Sunflower seed flour could be used, but the baking soda will cause a chemical reaction due to the chlorophyl in the seeds causing a green tint to your baked goods. Remove the baking soda if using sunflower seed flour to avoid that greenish color.
A classic keto lemon cake made into easy bite-sized bars today. These Easy Keto Lemon Pound Cake Bars are perfect for breakfast or a healthy anytime sweet treat on your keto diet, low carb diet or sugar free diet.
I used a little butter for that great tasting cake but having the addition of Greek yogurt really helps with the light and fluffiness of these lemon pound cake bars. Having a combination of flours too, rather than just one, also makes these nice and moist and spongy.
Can I Swap Lemon for Orange?
Yes, if you're not into lemon or the rest of your family aren't lemon lovers like yourself, you can swap all the juices and zest for orange extract or fresh orange juice and zest.
More Lemon Keto Desserts
Here are some of our most favorite recipes that everyone loves!
A classic keto cake made into easy bite-sized bars today. These Easy Keto Lemon Pound Cake Bars are perfect for Easter, breakfast or a healthy anytime keto treat.
Add the butter and almond milk to a pan and simmer until slightly warm (don’t allow it to boil). (Option to microwave if you prefer). Allow to cool for 1 minute and add the rest of the wet ingredients; egg yolks, sour cream, vanilla and lemon juice. Whisk to combine.
Place all the dry ingredients in a clean large mixing bowl and stir.
Add in the egg yolk mix and whisk with an electric whisk until combined.
Whisk the egg whites in a clean separate bowl using an electric whisk until thick and stiff peaks form.
Gently fold the egg whites through the lemon pound cake batter, or lightly beat with an electric mixer until smooth. Try not to over whisk so that batter doesn’t deflate.
Spoon the mixture into a grease parchment paper lined loaf pan (4 by 8 in) and bake for about 40 minutes or until an inserted toothpick can be inserted without crumbs sticking. Note: After 30 minutes loosely cover with prepared loaf pan with a sheet of foil (don’t seal tightly) this will prevent the top over browning while the cake continues to cook and firm up.
Remove the foil and allow to cool for 10 minutes in the pan and then cool on a wire rack before cutting into thick slices. Note: These easy Keto Lemon Pound Cake Bars will firm up when cooled so try not to over-bake.
Top with fresh berries and sugar free whipped cream if desired.
Storage: Airtight container in the fridge for up to 5 days.
Notes
4 g net carbs per sliceThis recipe was first published in March 2021.
If you have leftover hardboiled eggs from Easter or you just love egg salad or dill pickles, this easy recipe for dill pickle keto egg salad will be your new favorite delicious recipe!
ARE PICKLES KETO FRIENDLY?
If you're a pickle lover and on a keto diet, pickles are a great snack with very little calories and carbs.
As long as the ones you choose kosher dill pickles and not sweet pickles, which are not recommended on a keto diet. All sweet pickles are pickled cucumbers made with a brine that contains sugar.
When you are on a keto diet, you will want to avoid any pickles or sweet pickle relish, that contain sugar as they will be higher in carbs than dill pickles and may kick you out of ketosis. Be sure to read the ingredients of any pickle jar you find at the market.
If you see any sugar listed, avoid it and look for kosher dill pickles which come in spears, slices or whole and heavily seasoned with dill.
Pickles have a good amount of sodium and if you deal with leg cramps, pickles and sipping pickle juice can really help alleviate that issue.
About 1 medium dill pickle has 1 total carb and all you need for this amazing dill pickle egg salad recipe.
EGGS ARE A PERFECT PROTEIN SOURCE
Whole eggs are one of the most nutritious foods you can consume. Eggs are an excellent source of quality protein, vitamins and minerals! They are rich in selenium, Vitamin B6, Vitamin B12, Vitamin A, Vitamin D as well as zinc, copper and iron.
The cholesterol hypothesis of heart disease is dead. Dietary cholesterol does not in fact raise blood cholesterol in most people.
Here's a youtube video from Dr. David Diamond if you'd like to learn how cholesterol is needed in the body and how it does not cause heart disease.
HOW TO SERVE HEALTHY KETO EGG SALAD
To keep this beautiful and creamy egg salad keto friendly, enjoy this classic recipe just in a bowl with a fork , or in a lettuce wraps or with a leaf like a boat.
Another option is to try one of my amazing keto breads to enjoy real egg salad sandwiches or low carb tortilla!
The way to cooking perfect hard-boiled eggs, where the shells come off easily without destroying the white while peeling, and with a delicious, silky yolk, has been debated for years.
If you've tried boiling in cold water or steaming and still have terrible issues with the peeling, I can so relate!
We have chickens so farm fresh is what we use, but that doesn't mean they've been easier to peel then store bought. I've even tried using older eggs as opposed to fresher ones, but no attempts have been successful until now!
The Instant pot is the key to perfect hard boiled eggs that peel easily without fear of losing the delicious custardy whites when peeling the shell!
The best thing about the instant pot is you don't need to constantly watch it like you would with the cooking process on the stove to reach that rolling boil.
I always give my cooked eggs an ice water bath by adding my cooked eggs immediately to a bowl of ice water because this ice bath also helps with easy peeling.
Place the hard boiled eggs, red onion and dill pickles in a large bowl and stir together.
In a small bowl, whisk together the remaining ingredients. Taste and adjust salt if needed. Pour this over the egg, onion and pickles and stir to coat.
Easy Low Carb Keto Meal Plans for the whole family!
Low-Carb Keto Intermittent Fasting Meal Plans
Meal planning for a family can be a challenge, especially if you have picky eaters like me. Everyone wants something different, and some like my own kids have multiple food allergies with gluten and nuts.
I've dealt with all of this and have still managed to make meals for everyone, that all will eat and enjoy.
My recipes are always gluten free and 90% nut free with the occasional almond flour recipe.
These recipes are always family friendly, and often enough to provide left overs the next day. Enjoy either the keto meal plan, intermittent fasting or the low carb meal plan, all have no more than 20-30 carbs a day.
You will love the automatic shopping list that adjusts even if you delete and add new recipes to the menu. Meal planning for the family doesn't get any easier than this!
Here's a glimpse of just a few recipes that are on our meal plan this next week ahead!
This easy lettuce wrap burger recipe is the perfect way to enjoy a flavorful burger without needing low-carb rolls or making hamburger patties! If you're on a keto diet or just want a low carb meal, these can fit nicely into your meal plans.
These Easy Crispy Pork Cutlets are made with a simple gluten free, nut free, made with a keto, low carb breading, making this meal a quick weeknight dinner!
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 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.
These no bake, keto Easter chocolate nests are a crunchy, crispy little keto, low carb, sugar free and gluten free sweet treat everyone will love!
What are Chocolate Nests?
You must be asking yourself what Easter nests are actually, right? It's a chocolatey combination of different nuts and seeds in a little muffin cup and they look like nests, at least in my opinion.
They've got all the textures and flavors that make a perfect little sweet, but sugar free treat for an Easter basket.
Crunchy, salty, sweet and not to mention they are fun to eat with no utensils needed, just pick up and enjoy!
Traditional chocolate nests are made with crispy chow mein noodles or pretzel sticks mixed with melted chocolate and topped with mini chocolate eggs which are chocolate covered almonds .
These nest cookies are something my grandmother made for us every Easter and was one of our favorite Easter candy treats.
This recipe is completely versatile and the simple ingredients used can easily be adapted to your personal choice.
Don't like almonds or macadamia nuts?
Switch them out for your favorite nuts of choice. Not a fan of pumpkin seeds or sunflower seeds?
Whatever you decide, the magic is in the melted chocolate and butter or coconut oil that creates this fantastic little crunchy egg nest!
Carbs in Cadbury Chocolate Egg Nests
Total carbs for one is 19.5 grams, which for a keto diet is too high and will kick you out for ketosis.
Carbs in Keto Chocolate Nests
Our keto version of these Easter treats have 5 grams of carbs and 3 grams net carbs per egg nest.
The rest of the nutritional information is in the recipe card below at the bottom of the blog post.
Easter Desserts
Easter is one of my most favorite holidays. Not only because of what it represents in my heart but it's the gathering of my family for traditions we started years and years ago.
I get to host my family and enjoy every minute of it, from planning the food we'll eat to planning the desserts we'll enjoy.
Everyone in my family knows, the desserts will always be sugar free and keto and thankfully it doesn't bother them at all.
They may not be a keto family but they all know a great dessert when they try it, keto or not.
Easter desserts don't have to be complicated and this recipe shows that a simple recipe can be just as delicious as a time consuming one. No one will be complaining if you serve these on your holiday table.
Best Sugar Free Chocolate
I love the Lily's brand for sugar free chocolate chips and chocolate bars. They have either dark chocolate chips or milk chocolate chips and either can be used in this easy recipe.
Add the almonds, pumpkin seeds, sunflower seeds, coconut, macadamia nuts and salt into a bowl. Mix to combine.
Break the chocolate into chunks. Add to a glass bowl along with the butter. Place over a pan filled with a cup of hot water, simmer on a medium heat until the chocolate melts. Stir regularly.
Remove from the heat and stir in the vanilla. Allow to cool slightly for a few minutes but not so it sets.
Stir the melted chocolate through the nut mix.
Line a muffin tin with cupcake liners. Split the mix evenly between 12 cupcakes and allow to cool for 2 hours until fully set. Alternatively, place in the fridge for 30 minutes for speedier cooling.
Notes
3 g net carbs per nest This recipe was first published in April 2019.
These sugar free chocolate peanut butter eggs have a layer of creamy caramel that makes this Easter egg the most decadent of all! It's my keto version of the new Reese's peanut butter cups with caramel!
Keto Easter Eggs
This sweet treat is an amazingly, fairly easy recipe that is simply perfect for including in your kids Easter basket! Easter season is here and this is the best Easter dessert for all the family and friends, even those not following a low carb diet!
My daughter's favorite Easter candy is always peanut butter eggs. For years now for all our Easter celebrations, she asks me to make my healthy peanut butter eggs and I love that she thinks mine are better than any store bought variety.
It was my daughter and hubby who then suggested combining the peanut butter and caramel after they saw that Reese's had done it.
I was honestly skeptical of it working since I love my low carb peanut butter eggs and my new caramel eggs on their own and thought the two flavors would compete, but I was wrong!
My hubby and daughter say these taste like the real thing, but even better actually!
The creamy peanut butter layer with the creamy caramel is a match made in heaven! Don't knock it till you try it!
Carbs in Reese's Eggs
If you're following a keto diet or a low carb diet and sugar free diet, you will want to steer clear of any of Reese's peanut butter eggs or their newest variety that includes a layer of caramel.
According to Cronometer, one Reese's Peanut Butter egg has 18 grams total carbs, 170 calories, 10 grams fat, 16 grams sugar and 1 gram dietary fiber, so that's 17 grams net carbs.
The added sugar and carbs in these surely kick you out of ketosis and spike your blood sugar.
Carbs in Keto Peanut Butter Caramel Eggs
While there's a few extra steps to make these combination Easter egg recipe as opposed to making the homemade peanut butter eggs or just the caramel Easter eggs, these are worth it!
Just 4 total grams of carbs or 3 g net carb per egg! Nutrition label has the rest of the information below in the recipe card, bottom of this blog post.
You could swap the heavy cream for the caramel with canned coconut milk and the butter with coconut oil if you want to make these dairy free.
For the chocolate coating, you will need to purchase a chocolate bar or chocolate chips that specify dairy free, like the brand Enjoy Life.
Low Carb Sweetener Guide
If you want to change the low carb sweetener I used, please see my conversion chart to decide how much to use.
I recommend using a powdered sweetener to replace the liquid sweetener in the caramel and one that does not contain erythritol or your caramel will crystalize.
Place the sweetener and butter in a small saucepan over medium low heat. Whisk or use a wooden spoon to continue to stir for about 3 minutes or until golden in color. If butter separates, take off heat and whisk vigorously.
On low heat, add heavy cream slowly and continue to stir for about 3-5 minutes or until the mixture thickens and coats the back of the spoon. Should be runny but not solid. Remove from heat.
Fill egg molds just about ¼ of the way up with caramel and freeze for 30 minutes while you prepare peanut butter layer.
Prepare Peanut Butter Layer
Add peanut butter and butter to a microwavable bowl or heatproof bowl and melt together for 30 seconds - 1 minute. Stir until smooth. Add sweetener and taste.
Remove egg mold from freezer and add a spoonful of peanut butter mixture over the frozen caramel. Set it back in the freezer for 30 minutes.
Assemble
Remove 6 of the frozen peanut butter caramel from egg molds and set aside on a parchment paper lined baking sheet pan. Place the other 6 back in freezer while you work with 6.
Make chocolate coating by melting the chocolate chips and butter for 30 seconds in the microwave. Or use the double boiler method.
Stir until smooth.
Pour melted chocolate mixture into the 6 empty molds to coat sides of mold, half way up the molds.
Drop the frozen peanut butter caramel into the chocolate and press down so the chocolate encases the peanut butter caramel.
Spread more chocolate with a spoon to completely cover egg. Repeat with remaining 6 frozen peanut butter caramel. Refrigerate to set about 30 minutes to set.
Store in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
Keep refrigerated until ready to serve. Let them sit out to come to room temperature for just a few minutes.
