This is a quick and easy, fudgey sugar free keto mug brownie recipe that makes just 2 servings! This is an exclusive keto recipe from my new book The 30-Day Sugar Elimination Diet! This keto brownie recipe can be enjoyed on a keto diet or low carb diet at just 4 g net carbs per serving.
Keto Brownie Mug Cake
If you’ve got a sweet tooth and want a quick fix that won’t derail your goals, this low carb keto mug brownie is about to become your go-to. It’s rich, fudgy brownie perfection made in a microwave-safe mug in just about 60 seconds.
This single-serving dessert (well… technically 2 servings!) is perfect for portion control, especially when chocolate cravings hit hard. Unlike traditional mug cakes, this isn’t light and fluffy-it’s dense, moist, and truly tastes like the real deal chocolate brownie.
Even better? This sugar-free, gluten-free, low carb dessert fits beautifully into a low carb diet or keto lifestyle, with just 4 g net carbs per serving and simple ingredients you likely already have in your kitchen.
Keto Mug Brownie vs Traditional Mug Cakes
Most traditional mug cakes are made with refined flour and added sugar, which can spike blood sugar and leave you craving more.
If using liquid stevia, start small (about 10–15 drops) and adjust
For best taste and structure, a granular monk fruit blend gives that classic brownie texture
Chocolate Options
Use sugar-free chocolate chips for extra richness
Or skip them for fewer calories and still enjoy a deep chocolate flavor
What if I don’t like espresso powder?
You can leave it out, but it really enhances that deep dark chocolate flavor without tasting like coffee.
Can I make this without a microwave?
Yes! The oven method works perfectly and gives a slightly more cake-like texture while still staying fudgy.
Can I double the recipe?
You can, but I recommend keeping it as a single-serving dessert for portion control and freshness.
Pro Tips for the Best Fudgy Mug Brownie
Add a pinch of salt to balance sweetness
Use a microwave-safe mug or small bowl for even cooking
Microwave in 30-second intervals to avoid overcooking
Don’t skip the espresso powder—it enhances chocolate flavor (no coffee taste!)
Slightly undercook for that gooey fudgy brownie center
Storage Tips
Store covered in the fridge up to 1 week
Reheat for 30 seconds or enjoy chilled
Texture stays soft and fudgy even after reheating
What is The 30-Day Sugar Elimination Diet?
My book, The 30-Day Sugar Elimination Diet, includes everything you need to go sugar-free for one full month. It’s a program to help you detox from sugar, eliminate cravings for sugar and carbs, balance your blood sugar to feel better and lose weight. Plus it has over 90 new low-carb and keto recipes!
I tell you how to prepare for the plan, stock your kitchen and cook tasty meals that will leave you 100% satisfied all while weaning yourself off of sugar and without the nasty withdrawal symptoms!
Inside, you’ll find recipes for breakfasts, lunches and dinners, along with suggestions for snacks and sugar-free treats if you want them. Detailed shopping lists tell you everything you to buy. Detoxing from sugar couldn’t be simpler!
I have a huge collection of books on health and wellness, healthy eating and of course, cookbooks. Im an RN and advocate for using nutrition to improve our health and prevent illness.
I am a strong proponent of eating sugar-free/low carb/keto. I’ve followed Brenda Bennett for a long time. And I have used many of her recipes.
However, this book is one of the best I’ve ever seen.
Her education about the benefits and theories of this life-style (I won’t use the word “diet”) is easy to read and comprehend.
The recipes are simple to follow, easy to prepare, and a minimum of ingredients.
She includes a fabulous 30 day eating plan which is so easy to follow. You will have a shopping list for pantry items. Then, with the recipes for 1 week you’ll have a list of other ingredients you’ll need. But only in the amount you need for that week. And leftovers are included so you won’t waste any ingredients or food.
My husband eats differently from me. So, I am often cooking for me. These recipes are perfect! Many of them are for 2 servings.
This is my favorite eating plan/cookbook. Lastly, I implore you to give up sugar! You can live without it. Your health will improve and your excess weight will come off. I’ve lived it for years. Congratulations Brenda. Well done!
I’m looking for a way to get my pre-diabetic husband and myself off an overloaded sugar lifestyle. I’ve read through this book and think it’s doable because the recipes look uncomplicated – with ingredients I am familiar with and quick to prepare. They also look like the portions are enough to keep us from feeling deprived of food. I also like that this author has places I can look to for extra help and support. So here’s to success!
Brenda’s the real deal and thus book is amazing! My journey to becoming sugar/gluten free started cold turkey in 2015 as I came to realize I had a sugar addition. I’ve personally experienced much of what Brenda shares in her book and on her blog, and her approach & tactics really work. I’ve tried several of her recipes and they’re legit good. This book is worth the buy!!
I started this program in Jan of this year with the 6 week Sugar Detox and Tribe Membership. Best decision I ever made. My A1C was 9.3. Today 11 months latter my A1C is 6.2. My Doctor is 100% behind this plan as well. I am almost at my first goal weight of 250 and went from size 26W plus to 20W. I challenge you to join the SugarFree Mom tribe!
This easy dessert is one of my favorite ways to satisfy a craving without falling off track. Whether you’re following a low carb diet, keto lifestyle, or just trying to reduce sugar, this low carb keto mug brownie recipe hits that perfect sweet spot.
It’s fast, customizable, and truly tastes like a delicious brownie—no compromise needed.
Best Sugar Free Gluten Free Low Carb Keto Mug Brownie
This easy dessert is one of my favorite ways to satisfy a craving without falling off track. Whether you’re following a low carb diet, keto lifestyle, or just trying to reduce sugar, this low carb keto mug brownie recipe hits that perfect sweet spot.This exclusive recipe is from my book, The 30-Day Sugar Elimination Diet.
Prep Time 5 minutesminutes
Servings 2brownies
Calories 235kcal
Author Brenda Bennett/Sugar-Free Mom
Ingredients
1eggbeaten
2tablespoonsheavy creamor canned coconut milk
1tablespoonsalted buttersoftened, plus more for greasing or coconut oil
In a small bowl, stir together the egg, heavy cream, butter, and vanilla extract until combined. In a medium bowl, whisk together the dry ingredients, including the chocolate chips, if using. stir the wet ingredients into the dry until combined.
Divide the batter evenly between the two prepared microwave-safe mug.
Microwave one brownie at a time in 30-second intervals until the center is no longer wet and a toothpick inserted in the center comes out clean. (Mine was done after 1 minute of cooking on high power.)
Store covered in the refrigerator for up to 1 week. Reheat in the microwave for 30 seconds or enjoy chilled from the fridge.
To make in the oven instead of microwave, see notes above.
Notes
4 g net carbsThis recipe was first published in December 2022.
This Sugar Free Low Carb Keto Italian Lemon Cream Cake is a stunningly beautiful, elegant cake that’s perfect for any celebration, from a friend’s birthday to holidays with your Italian family. Best of all, it’s completely gluten free, nut free, and low carb, with just 4g net carbs per slice.
Why This is the Best Keto Lemon Cake
If you’ve been struggling to find a keto lemon cake that actually tastes like a real bakery dessert, this is the one.
It’s soft, light, full of fresh lemon flavor, and layered with a creamy filling that makes every bite feel indulgent, without going off track.
This isn’t just another lemon cake recipe-it’s one that truly delivers on texture and flavor, even for those not following a keto diet.
You get that classic lemon cake experience without the heaviness or dryness that can sometimes happen with coconut flour recipes.
What makes it stand out:
Soft, fluffy coconut flour cake batter
Bright lemon flavor from fresh lemon juice and lemon zest
Creamy mascarpone filling (similar to a light cream cheese frosting)
Buttery crumb topping that bakes golden brown
Just 4g net carbs per slice
This is the kind of cake that gets rave reviews, even from non-keto friends and family.
Italian Cream Cake vs Italian Lemon Cream Cake
Here’s something that might surprise you…
Traditional “Italian Cream Cake” isn’t actually Italian.
Growing up in an Italian family, with my father from Sicily and my Nonna born and raised in Italy, we never once had that version of a cream cake. The one you often see-with coconut, pecans, and a yellow cake base, actually comes from the Southern United States.
But this Italian Lemon Cream Cake is the one my family fell in love with.
It’s light, fresh, and centered around simple flavors—lemon, cream, and a delicate cake texture. It reminds me much more of the desserts you’d expect from an Italian kitchen: not overly sweet, but beautifully balanced and elegant.
When my parents would take us to Olive Garden they discovered this Italian Lemon Cream Cake and then for every holiday or family party, would purchase one to enjoy together.
The origin of this Italian Lemon Cream Cake is also not one found in Italy, but with a lemon mascarpone filling, lemon flavored yellow cake and butter crumb topping, this is more Italian than any other version you’ll try.
How to Make a Keto Italian Lemon Cream Cake
This recipe comes together in three simple parts, and once you understand the flow, it’s much easier than it looks.
Cake Batter
The base of this cake uses a coconut flour mixture, which keeps it nut free while still giving structure and softness when done correctly.
I adapted my fabulous Coconut Flour Muffin recipe to create this perfectly, nut free, keto yellow layer cake!
Making an easy zingy, lemony, creamy filling wasn’t hard at all. The biggest issue for some is your choice of keto sweetener to use.
Because coconut flour absorbs a lot of liquid, the combination of eggs, sour cream, butter, and heavy cream is essential. This is what creates that moist, tender crumb instead of a dry texture.
This combination avoids the cooling effect and gives a smoother, more natural sweetness. If you’re adjusting sweetness levels, always start small, taste, and adjust as needed.
I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My Keto Sweetener Guide and Conversion Chart is written from my vast experience with experimenting with all these sweeteners.
You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.
You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking.
Tools to make an Italian Lemon Cream Cake
KitchenAid Mixer– Using both the paddle attachment for the cake ingredients and then using the whisk attachment to create a fluffy mascarpone filling, this mixer is my best friend!
Food Processor– The Butter Crumb topping is literally made in minutes with nice, cold butter, pulsing it in the food processor. You would have to cut the butter into the coconut flour for quite some time to create the same crumb topping effect.
Spring Form Cake Pans-Spring form pans are one of the best kinds of cake pans, helping you easily remove delicate cakes without destroying the cake. I use two-9-inch spring form pans for this recipe.
Ingredient Swaps
If you’re missing an ingredient or need to make adjustments, here are the best swaps that still keep the texture and flavor on point.
Coconut Flour Substitutes
Coconut flour is very absorbent, so substitutions need to be done carefully.
Do not swap 1:1 with almond flour
If using almond flour:
Use about 3–4 times more
Reduce liquid slightly
Mascarpone Cheese Swap
If you don’t have mascarpone, you can still make this work beautifully.
Cream cheese (full fat)
Dairy-free cream cheese alternative
This will create a slightly tangier flavor but still a creamy, delicious filling.
Sour Cream Substitutes
Sour cream helps create moisture and richness in the cake.
Good alternatives include:
Full-fat Greek yogurt
Coconut cream (for dairy-free)
Labneh
Xanthan Gum vs Glucomannan
Both help bind and stabilize the cake.
Xanthan gum → more common, reliable structure
Glucomannan → natural fiber, very powerful thickener
Use one or the other—not both.
Xanthan gum is a common food additive that helps to thicken and stabilize foods, especially baked goods that are gluten free. It’s provides that texture that gluten would have provided.
It’s a soluble fiber that your body doesn’t breakdown and can’t digest so it doesn’t provide any calories or carbs. Some people don’t like to use it because it is a sugar derived typically from corn. If you’re not a fan of using xanthan gum, glucomannan is the next best choice.
Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form.
Because of its ability to soak up liquids, it is an impressive thickener and emulsifier. If you’ve never heard of it before, maybe you’ve tried shiritaki noodles? It is the main ingredient for those noodles and has very little carbs and calories. Either of these will work well in this recipe.
Helpful Tips for Best Results
Getting the texture right with a keto cake is all about the little details.
Bring all ingredients to room temperature
Don’t overmix the cake batter
Use fresh lemon juice for the best lemon flavor
Let the cake cool completely before assembling
Store in an airtight container in the fridge
Serving Ideas
This cake is beautiful enough to serve as a whole cake for special occasions, but you can easily dress it up or keep it simple depending on your needs.
Top with fresh berries
Light dusting of powdered monk fruit
Serve as a naked cake (skip sides if preferred)
Add extra lemon zest on top for presentation
This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent.
It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free.
Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.
All my Italian family absolutely loved this copycat version of the Olive Garden Italian Lemon Cream Cake! I enjoyed this for my birthday and would make it and take it to any party with non keto friends! It’s a show stopper! Enjoy!
Low Carb Italian Lemon Cream Cake (Keto, Nut Free)
This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent. It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free. Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.
Preheat oven to 350 degrees F. Grease two 9 inch spring form pans and set aside.
Whisk together coconut flour, Sweetener, baking soda, powder, salt and glucomannan or xanthan gum. Set aside.
To a stand mixer or use an electric hand mixer and a large bowl, add wet ingredients-the sour cream, softened butter, heavy cream, lemon extract and stevia and blend until combined. Add one egg at a time until combined. Pour in half the dry ingredients and blend until well combined. Add remaining dry ingredients until nicely incorporated.
Pour cake batter evenly into each cake pan. Bake for 25 -30 minutes or until a toothpick in center comes out clean. Allow to cool 5 minutes then use a butter knife to loosen all around the edges of the cake. Allow to cool completely before removing the sides of the spring form pan.
Filling
Place all the ingredients, except the heavy cream, into a clean medium bowl or stand mixer and blend until smooth using the paddle attachment. Taste and adjust sweetener if needed. Pour in the heavy cream with the whisk attachment, whisk on medium high until nice and smooth and thickened. Set aside in the refrigerator until the cake is cooked and cooled.
Butter Crumb Topping
Place the dry ingredients into a food processor and process to combine. Add in cold butter. Pulse until crumbs form. Do not over process. Set aside.
Assemble
Place one cake layer on your serving plate. Spread about 3/4 of the filling onto the cake, saving 1/4 of filling for the top layer. Place the second cake layer over the filling. Spread the remaining filling over the top. Carefully using your hands, sprinkle over the crumb topping over the top of the cake and sides, pushing lightly into the cake. Keep refrigerated until ready to serve.
Video
Notes
Net Carbs: 4gThis recipe was published first in January 2020 and updated in April 2021.
These sugar free keto mini mocha cheesecakes are quick and easy to make and have 13 grams of protein and just 6 grams net carbs!
Keto Mini Mocha Cheesecakes
Coffee lovers and chocolate lovers looking for a decadent keto treat will love these mini mocha cheesecakes that are rich, satisfying, and actually support your goals, this recipe checks every box.
Unlike a traditional cheesecake made with sugar, flour, and a high-fat cheesecake filling, these low carb individual cheesecakes are designed for a keto diet, balanced macros, and stable blood sugar-without sacrificing flavor.
Even better? No water bath, no springform pan, and no complicated steps to make a batch of mini cheesecakes.
Most low carb cheesecakes are either too high in fat or too small to feel satisfying. This recipe solves both problems.
Instead of a traditional cheesecake filling made with heavy cream and lots of fat, these low carb mini cheesecakes use nonfat Greek yogurt and eggs to create a creamy texture with more protein and fewer calories.
You still get that decadent flavor, but in a way that helps:
Support stable blood sugar
Reduce cravings
Keep you full longer
Fit into my midlife macro approach
This recipe keeps things lighter and more balanced by using:
Greek yogurt instead of heavy cream
A naturally creamy cheesecake batter without excess fat
A smart sugar substitute instead of regular sugar
Just a small amount of coconut flour instead of almond flour or white refined flour.
The result is a dessert with a creamy texture that feels indulgent but fits your lifestyle. Nutritional information is located at the bottom of this page on the printable recipe card.
Tips for Best Results
Getting that perfect creamy mocha cheesecake texture is easy if you follow these tips:
Use room temperature ingredients for smoother blending
Don’t overmix—just scrape the sides of the bowl as needed
Avoid overbaking—slightly soft centers are ideal
No need for a water bath—these bake perfectly without it
Chill fully before serving for best texture
Easy Swaps & Substitutions
Don’t Like Coffee Flavor?
No problem—you can still enjoy these as low carb cheesecakes:
If you’ve been following me, you know I don’t believe in cutting out dessert. I just make them sugar free and work for me, not against me.
Instead, I focus on:
Prioritizing protein
Keeping carbs controlled
Creating meals (and treats) that actually satisfy
These keto mini cheesecakes are a perfect example of that balance.
My Simple Mocha Topping (as shown)
One of the best things about these mini mocha cheesecakes is how easy they are to dress up—even when you keep them right in the ramekins (no need to remove them or create extra work).
Here are a few simple, beautiful topping ideas you can use:
This is what I did—and it’s quick, elegant, and perfect for photos:
Lightly dust the tops with unsweetened cocoa powder
Use a mini strainer and gently tap for an even finish
Leave cheesecakes in the ramekins for easy serving (and less mess)
Add 2–3 whole coffee beans on top for a mocha look
Pipe a small swirl of plain Greek yogurt in the center
Easy piping tip (no fancy tools needed):
Add yogurt to a small ziplock bag
Push it into one corner
Snip the tip with scissors
Pipe a simple swirl right into the center
It creates a clean, bakery-style finish without needing a piping bag.
Other Easy Topping Ideas
If you want to switch it up, here are more options that still keep things low carb and keto friendly:
This easy homemade keto breakfast sausage is a completely clean breakfast protein your whole family will love. Made with simple ingredients, no added sugar, and no fillers, this recipe creates delicious breakfast sausage patties that taste even better than anything from the store.
Why Make Your Own Breakfast Sausage?
If you’ve never made your own homemade breakfast sausage before, you’ll be surprised how simple it is and how much better you feel knowing exactly what’s in your food.
Most store-bought options—even the “healthy” ones—often contain hidden sugar, additives, or low-quality meat from conventional pig farms.
Making your own allows you to:
Choose high-quality ground meat
Avoid added sugar and fillers
Use pasture-raised pork or regeneratively raised meats
Control flavor, salt, and spice levels
Create a completely clean breakfast protein
If you can, look for pork from dedicated family farms that prioritize:
Low-stress environments
Natural behaviors
No added growth hormones
Better soil health through regenerative agriculture practices
This not only improves flavor, but also nutrient density.
SUGAR FREE BREAKFAST SAUSAGE
Since sugar is totally unnecessary to a delicious breakfast sausage, I figured a new recipe was due!
My recipe for sugar free keto breakfast sausage will leave you feeling very satisfied and shocked at how easy it easy to prepare at home. Once you make this, you will never go back to store bought breakfast sausage again!
Midlife Macro Tip: Prioritize Protein First
If you’re following my midlife macro approach, this recipe is a perfect example of how to start your day.
Many women are under-eating protein without realizing it.
When you prioritize protein:
Cravings decrease
Blood sugar stabilizes
You stay full longer
Fat loss becomes easier
These sausage patties are a simple way to build a high-protein breakfast without overdoing fat.
Most of the women I coach in my tribe community, are under-eating protein and when they finally start tracking how much they should be having, it is always a jaw dropping experience.
But many woman in my group coaching have noticed a considerable difference in sugar cravings disappearing when they increase their protein intake.
If you’ve not tried increasing your protein to decrease cravings, I highly recommend and you can start by making these breakfast sausages!
Ingredient Swaps & Variations
Make this recipe work for YOU:
Protein Options
Ground pork (classic, most flavorful)
Ground turkey (leaner, great for lower fat days)
Ground chicken (mild and lighter)
Tip: If using lean meats, add a little avocado oil to prevent dryness.
Seasoning Swaps
No Bell’s seasoning? Try:
Sage + thyme + rosemary + black pepper
Add hickory smoked salt for that classic sausage flavor
Increase red pepper flakes for a spicy version
Flavor Add-Ins
Fresh garlic instead of powder
Fresh herbs instead of dried
Fennel seeds (key for that traditional sausage taste)
A pinch of paprika for warmth
How to Cook Homemade Sausage Patties
Use a large skillet over medium heat
Don’t overcrowd the pan
Press a small indent in each patty (helps them cook evenly)
Cook patties until browned and internal temperature reaches 165°F
You can also bake them on a baking sheet at 400°F for an easy hands-off option.
Make Ahead, Store & Freeze
This recipe is perfect for meal prep.
Option 1: Freeze Raw
Roll into a 12 inch log
Store in an airtight container or plastic bag
Slice and cook when needed
Option 2: Cook First
Reheat quickly in a skillet
Store in fridge up to 3 days
Freeze up to 1 month
You can also prepare this recipe as instructed below, cook the patties, then allow them to cool completely. Place into an airtight container, layered with parchment and not overlapping.
You can now store in the refrigerator for up to 3 days or freeze for up to a month.
Perfect for busy mornings or adding to:
Breakfast burritos
Egg scrambles
Sausage gravy
Meal prep bowls
KETO LOW CARB BREAKFAST RECIPES
I’ve got a ton of keto breakfasts and low carb breakfasts that would compliment these breakfast sausage patties nicely.
Here in my pictures you are seeing my dairy free chaffles and they are amazing! The whole family loves these for sandwiches, as well as topped with butter and syrup.
Form 16 balls and flatten by gently pressing in the center of each ball to form an indent. This will help keep their shape.
Heat the oil in a large skillet over medium high heat. Once oil is hot, place 8 patties into the skillet. Cook 3-4 minutes on each side until browned and internal temperature reaches 165 degrees F. Remove from the skillet and cook remaining 8 patties in the same manner. Serve with fresh chopped parsley over the top.
Notes
This recipe was first published in Feb. 2021 and updated in March 2026.Midlife Macro Approved
Jeanne has lost 40 pounds and her blood sugar and liver enzymes are in normal ranges!
What is your age and where do you live?
Age: 67, I live in NV
How did you find sugarfreemom and when did you decide to join the 6 week Sugar Detox course?
The sugarfreemom.com link came up on my computer screen when I was looking for low carb recipes. I joined the 6-week Sugar Detox course & started on May 1st, 2025.
Did you have any health or weight struggles before joining the course and membership?
Yes, I had some serious weight struggles before joining the course. I was having a lot of reactions to food in general. When I started the program, I just ate meat & vegetables.
I stopped all grains, wheat, gluten, dairy, high carb vegetables like corn. Within 1 week I was having less reactions to food on my plate. I immediately started feeling lighter with reduced joint pain.
What other programs have you tried before joining the sugar detox program?
I have tried a variety of diets such as:
Optiva (this is prepackaged food, low calories, puts you into ketosis, you eat every 2 hours). I lost 50 lbs on this program but gained it all back within 6 months of going back to eating regular food.
I tried Weight watchers (this didn’t work for me at all). I tried Atkins (but I got constipated on this strict program & I felt tired most of the time).
I also lost 50 lbs in Lindora (over a 6-month period). All the weight came back when I went back to eating regular food. (I purchased a lot of Lindora food from the office I visited weekly).
How much weight did you lose and what other non scale victories have you had?
So far, I have lost 40 lbs. I am still 10 lbs from my initial goal. (At the urgent care I was 205 lbs) This triggered me to go home & look for an online program to connect with.
My liver enzymes are all within normal range now. Blood sugar levels are in normal range now.
I sleep better not only due to my blood sugar is normalized now, but I also sleep better now because I do movement daily now & that has become a regular thing for me.
On the 1st of each month, I take my measurements on my abdomen, chest, arms, hips, legs & neck. I also take a photo 1st of each month from the front, back & sides.
This helps me see my progress visually. Especially when I look back at the first few months.
I work-out with weights for my upper body 3 days a week, twice a week lower body, 3 times a week my core.
I try to walk daily (at least 5 days a week). My workouts are limited to 30 minutes (I avoid exhausting myself). I am getting stronger, now working out with many of my exercises with 10 lb dumbbells, I started back in May with 6 lb dumbbells.
What does a typical day of eating look like for you now?
A typical day of eating looks like now: I start eating at 10am – I go to bed around 10pm. So I try to have a 12-hour fasting window each day.
Breakfast is usually a piece of sausage or liver & some greens. My goal with each meal is at least 30 grams of protein.
Lunch I have more meat & vegetables. Dinner meat & vegetables.
If I get hungry between meals or crave something with chocolate…I will make myself a chocolate protein shake that has 2 grams of carbs & 30 grams of protein with coconut milk.
I consciously plan out my water each day, I fill up my glass jars…put them on the dining table. I make sure I drink them before the day is done.
I plan out my meals the night before, taking out whatever I need from the freezer. I plan out all meals that have protein, 1 month in advance.
I cook for foods in a “batch” manner. Now I make 2 lbs of turkey, chicken or beef meatballs in advance & freeze them.
I always have Primal sauces on hand that I can add to my meals.
I always keep the egg noodles on hand when I am craving something that looks & tastes like a carb.
I am prepared with my own healthy snacks, ie. Cottage cheese, plain yogurt, piece of string cheese wrapped in a slice of ham or baked pig skins.
For dessert I have 2 tbsp heavy cream over ½ cup frozen blueberries
What SugarFreemom recipes or resources have helped you?
The Sugar Free Mom recipes that have helped me greatly with dinner variety and tasty desserts.
My latest & best tip for my family has been the low carb keto & ham cottage cheese egg muffins. I make them & freeze them. When they want some food, they heat 2 up in a pan for 5 minutes (this is so healthy & fills them up).
What have you learned from your journey?
I celebrate where I am now, I praise myself & tell myself, “you’re doing a great job…these changes are successful…I am getting stronger…I have greater endurance.
I am sleeping deeper & I feel rested when I wake up…the scale isn’t everything…I look at all wins in my life…I am winning & learning each day.
I’ve learned how to travel and stay on track. I pack all my food in a small travel pouch.
I’ve learned self-care as a priority. Weekly group support is working for me.
I attend the accountability group on Monday nights, the Tuesday group in the morning, Wednesday Coaching from you & Accountability group on Thursday night.
Final thoughts or takeaways?
You never know the advantages your family will also have when you make changes.
My blood sugar is stable now; I have very few a-fib events that were triggered by low blood sugar & foods that were causing inflammation in my system.
I prepare & cook much healthier meals for my family. They love the new recipes I am making.
My husband has lost 20 lbs & walking with me almost every day. My son & husband are both eating the healthy protein snacks I make for them.
My husband has stopped all the brown sugar to his tea, this was a lifelong habit that I worried he would never break.
This photo is taken 3.2.26, in the photo at the top of the page, my size 12 black shorts that I wore when I started the program & they were tight on me.
I had 3 c-sections, a lot of fat would accumulate 2″ below my bellybutton. At the start of the program this area was 46 inches.
In my size 8 red shorts (the same company of the black shorts) but a smaller size. My waist today is 36.5. (4.5 inches off my waist). 2″ below my belly button is now 38.5 (7.5 inches off this area).
You can listen to Jeanne’s interview here, just scroll down until you see her video with her long hair down.
These Keto Italian Easter Cookies or also called, Egg Biscuits, are low carb, sugar free, gluten free and with an incredible texture so delicious and close to traditional Italian Easter cookies you will be amazed!
Sugar Free Italian Cookies
Easter Sunday is coming so it’s the perfect time to make one cookie that is always on our Easter dessert table! These beautiful Italian cookies are now a sugar free, low carb, keto easy recipe.
It’s been a pretty long time since I’ve actually had a traditional Italian cookie with sugar, probably been over 15 years now, but I do remember that perfect texture and subtle sweetness of this perfect cookie.
It was kind of dense, but light at the same time. Hard to explain if you’ve never tried them, but oh so memorable, especially with a cup of coffee.
My grandmother would make them every Easter and since she’s passed my mother has carried on that tradition, but this year it was my turn.
Mom had other obligations and our Italian egg biscuits were not on her list. Of course I knew I had to try my best to make not only my mother proud, but the legacy of my grandmother proud as well And I believe she would be with these classic cookies made healthier.
My mom has said, “these have the same texture as Grams!”
Carbs in Italian Cookie Egg Biscuits
Classic Italian Easter cookies have about 23 grams of total carbs per cookie with 146 calories. A little bit too high in carbs for a keto diet and will spike blood sugar.
Carbs in our Keto Easter Cookie Recipe
One of our keto cookies has just 2 total carbs per cookie and just 76 calories.
Printable recipe card has all the rest of the nutritional information for you at the bottom of this blog post.
Making traditional holiday recipes for Easter or Christmas time and turning them into low carb recipes hasn’t been easy, but I always seem to find a way. I still want to feel like I’m not missing out on anything living a low carb lifestyle!
That round biscuit shape is one way this classic Italian cookie is unique and stands out from other cookies.
My children and husband thought they were delicious and just as good as the traditional ones they remember from Easters past. Hope you enjoy these lovely delicious cookies on your Easter table!
Updated Sweetener Options (2026)
Over the years, I’ve simplified the sweeteners I personally use and recommend in my kitchen. I no longer use erythritol sweetener blends, and this recipe has been updated to reflect the options I trust and bake with regularly.
For these Italian Egg Biscuits, here are my preferred sugar-free sweetener choices:
Monk Fruit Allulose Blend (granulated) – my go-to granulated sweetener for the best texture and mild sweetness
Allulose (granulated) – creates a softer, more traditional texture without cooling effect
You may notice in my updated photos that these cookies are a bit more golden than before.
That’s because I now use monk fruit with allulose instead of erythritol.
Allulose behaves more like real sugar when baking, which means it browns and caramelizes, giving these cookies a more golden color and slightly richer flavor.
This is completely normal and actually a benefit of baking with allulose-just keep an eye on baking time so they don’t overbrown.
Small Batch Testing (12 Cookies)
When I filmed my YouTube video, I wanted a smaller batch for testing, so I reduced the recipe from 36 cookies down to 12 cookies.
And guess what? They came out perfect.
Same soft texture of the cookies
Same light, slightly cakey crumb
Same classic Italian Easter cookie flavor
This is a great option if:
You don’t need a large batch
You want to test the recipe first
You’re baking for a smaller household
Go to the recipe card and click Print but before you do, simply reduce the servings from 36 cookies to 12 and the ingredient amounts will update for you, then follow the recipe exactly as written.
Medium Batch + Sunflower Seed Flour Test (24 Cookies)
I also tested a 24-cookie batch and made a flour swap for those who need a nut-free option.
Removed almond extract and swapped with anise extract
Results:
I ended up with 22 cookies (some scoops were a bit heaping instead of level), but overall:
Great option for nut-free baking for low carb cookies
Texture is more of softer cookies than traditional but still delicious
Flavor was just as good
Key Differences to Note:
Color: Sunflower seed flour creates a darker cookie
Shape: Cookies spread a bit more and are less rounded
Texture: Slightly flatter, but still tender and enjoyable
My original version (almond + coconut flour) gives you that classic domed Italian Easter cookie look, while sunflower seed flour is a great allergy-friendly alternative.
Pro Tips for Best Results
Use a level cookie scoop for consistent sizing
Don’t overbake-these are meant to stay soft
Let cookies cool before glazing for best texture
If using sunflower seed flour, expect a slightly different appearance (but still delicious!)
Glaze Options (Thin vs Thick Finish)
I also tested a few glaze variations depending on the look and texture you want for your cookies.
Thin, Classic Drizzle (Light & Translucent)
For my 12-cookie batch, I followed my original glaze recipe but used:
Skim milk
or use Unsweetened almond milk
Both of these are lower in fat, which creates a thinner, more translucent glaze.
Result:
Light, delicate coating
Slightly glossy but not bright white
Drizzles easily over the cookies
This is perfect if you want that classic, lightly glazed Italian almond cookies look.
Thick, Frosted Coating (Dip Style)
For my nut-free sunflower seed flour version, I wanted a thicker finish, so I used:
Heavy cream
Result:
Much thicker, almost like a frosting
Great for dipping instead of drizzling
Stays on the cookie without running off
More opaque and richer in appearance
This works beautifully if you prefer a fully coated cookie with a bold, bakery-style finish.
Topping this sweet treat with my simple sugar-free icing sugar glaze and a few natural sugar free colorful sprinkles, these are festive and ready for Easter or Good Friday or the next time you want a fantastic cookie on your keto diet!
You can use this buttercream frosting if you prefer instead of making the glaze.
Which Should You Choose?
It really depends on the final look you want:
Use skim milk or almond milk → for a light drizzle and traditional look
Use heavy cream → for a thick, frosted coating that holds its shape
Both options are delicious—it’s just a matter of preference!
Storage
For best results and too keep them nice and moist, I’d recommend storing in an airtight container in the fridge for up to 3 days.
These can also be baked then frozen in a freezer bag and thawed for when you are ready to serve.
If you like instructional videos, watch my youtube video showing both versions and the two options for the glaze on top!
In a stand mixer, mix the eggs, butter, vanilla and almond extract, vanilla stevia and milk.
In a large bowl, whisk the dry ingredients; the flours, protein powder, confectioners sweetener, baking powder and salt together then mix with wet ingredients until combined.
Use a cookie scoop to make 1-inch balls (about 36 mounds) of batter placing on two parchment lined prepared baking sheets.
Bake for 20 minutes and allow to cool completely on a wire rack before frosting.
Make the simple glaze by stirring the ingredients together until smooth.
Dip the cooled cookies into the glaze, add sprinkles if desired and place cookies onto parchment paper prepared cookie sheet pan allow to set before storing in an airtight container.
Video
Notes
1 g net carbs per cookieThis recipe was first published in April 2017 using Bob’s Red Mill Paleo Baking Flour and then adapted in March 2018 using an almond and coconut flour ratio I felt was best for the proper texture of this cookie. Reposted with video in April 2019.Retested and Updated for the nut free version in March 2026. Youtube video shows both nut free and original as well as glaze options.
These easy sugar free keto protein custards are just as comforting as traditional egg custards but made even better with 13 grams of protein!
Low Carb Keto Custard
You can’t go wrong when it comes to custards! Easily made low carb and sugar-free and a perfect way to enjoy a luscious and creamy, but light dessert anytime.
Made specifically for those who wanted a protein packed but dessert like treat and one to be enjoyed without guilt any day of the week!
With some added natural protein powder you’ve got a snack that actually could be eaten for breakfast if you so choose, it’s that healthy!
Cinnamon and vanilla are a match made in heaven to me, but of course this recipe is completely versatile and any flavors or spices can be subbed to your hearts content.
How to Make This Keto Vanilla Custard Dairy-Free (and Still Creamy!)
This keto egg custard is one of those classic desserts that feels indulgent but is actually made with simple, whole food ingredients.
Traditionally, regular custard uses heavy cream, but if you’re dairy-free or just looking to lighten things up, there are some easy swaps that still give you that velvety texture and rich flavor.
To make this a dairy-free keto vanilla custard, use a combination of full-fat coconut milk with the almond milk and replace the vanilla whey protein powder with a dairy free option.
Coconut milk will give you that creamy custard consistency thanks to its healthy fats, while almond milk can help lighten it slightly if you prefer a less rich result.
This keeps the custard creamy without being too heavy, making it perfect for those following my Midlife Macros™ approach.
This recipe make 6 wonderful servings or make into one larger pie dish if you like and serve topped with Dairy Free Whipped Cream!
Key Tips for the Best Low Carb Keto Custard Recipe
Making homemade custard is simple, but a few small details make all the difference between good and the most delicious custard.
1. Use Room Temperature Eggs
Using whole eggs or just egg yolks at room temperature helps create a smooth cream mixture and prevents curdling.
2. Don’t Skip the Water Bath
A water bath (placing your individual ramekins in a casserole dish filled with boiling water) ensures gentle, even cooking. This prevents sudden temperature changes that can ruin that creamy texture.
3. Low and Slow is Key
Bake at medium-low heat to achieve that classic creamy custard consistency. High heat can cause the eggs to scramble instead of setting properly.
4. Strain for a Silky Finish
Pour your mixture through a mesh strainer into your ramekins to remove any cooked egg bits and ensure a perfectly smooth result.
Protein Boost Option (Midlife Macro Friendly!)
If you want to increase the protein even more and make this even more satisfying, you can add an additional scoop of your favorite clean protein powder.
Add and additional scoop protein powder to the warm cream mixture
Blend well to avoid clumping
This turns it into an even higher protein low carb egg custard that fits beautifully into your daily macros.
Flavor Variations You’ll Love
This keto vanilla custard is a perfect base recipe, but you can easily customize it:
Learn 7 ways to detox and support liver health with my Liver reset program.
The Liver Reset
Your liver is one of the most important organs in the body when it comes to overall health, energy levels, metabolism, and detoxification.
Every day your liver works behind the scenes to support healthy liver function, filter toxins, process nutrients from the foods you eat, regulate liver enzymes, and help maintain digestive health and immune system balance.
If you’re working on weight loss this year, supporting your liver of toxins can be the first line of defense toward your health goals.
In fact, the liver is your body’s primary detoxification organ, responsible for supporting the body’s natural detox process and protecting your liver cells from damage caused by oxidative stress, heavy metals, alcohol intake, medications, poor diet, and environmental toxins.
The good news? Your body already has powerful detoxification pathways designed to eliminate toxins naturally.
But in today’s world of processed foods, unhealthy foods, personal care products, medications, and chronic stress, those pathways can become overloaded.
When that happens, many people start noticing early warning signs such as:
Brain fog
Low energy levels
Digestive health issues
Difficulty maintaining a healthy weight
Increased liver inflammation
Poor insulin sensitivity
Sluggish metabolism
Hormone imbalances
Over time, these stressors may increase the risk of fatty liver disease, disrupt healthy liver tissue, and contribute to long-term health conditions if healthy habits are not restored.
The good news is that simple lifestyle changes, nutrient-rich foods, and targeted dietary supplements can support your liver’s healing process and restore optimal health.
What Does the Liver Actually Do?
Your liver performs more than 500 major roles in the body, making it one of the hardest-working organs you have.
Some of its most important functions include:
• Supporting the body’s detox process
• Breaking down toxins from alcohol intake and prescription medications
• Processing amino acids and essential nutrients from food
• Regulating blood sugar and insulin sensitivity
• Producing bile to support digestive health
• Protecting the body from viral infections and inflammation
• Maintaining healthy liver enzymes and blood tests
The liver also plays a major role in fat metabolism, which is why poor diet, excess alcohol, and fat buildup in the liver can increase the risk of fatty liver disease and other long-term liver issues.
It also helps regulate cholesterol, hormone metabolism, and nutrient storage. This is one reason liver health can affect many systems in the body, including energy levels, digestion, hormone balance, and even mental clarity.
Supporting healthy liver function is not about extreme detox diets or restrictive diets. Instead, it’s about giving your body the nutrients, foods, and habits it needs to activate the body’s natural detoxification pathways so your liver can do the job it was designed to do.
Signs Your Liver May Need Extra Support
Your liver is incredibly resilient, but it can become overwhelmed by modern lifestyle stressors.
Exposure to environmental toxins, highly processed foods, long-term alcohol use, medications, and chronic stress can place extra demands on the liver over time.
Some early signs of liver stress or liver problems may include:
• Persistent brain fog
• Low or unstable energy levels
• Digestive discomfort or bloating
• Difficulty losing weight or maintaining a healthy weight
• Skin issues or inflammation
• Dark urine or digestive sluggishness
• Elevated liver enzymes on blood tests
These symptoms don’t always mean severe damage, but they may signal that your body could benefit from additional liver support and detoxification support.
Many people are surprised to learn that improving liver health can positively impact energy, metabolism, digestion, and overall wellness.
7 Ways to Detox and Support Liver Health Naturally
One of the most powerful ways to support your body’s natural detox process is through the foods you eat every day.
Your liver relies on essential nutrients, antioxidants, amino acids, and healthy fats to carry out its detoxification work. When the body is deprived of these nutrients, detoxification pathways may slow down and toxins can accumulate.
Instead of following restrictive detox diets, focusing on nutrient-rich foods that support liver health is often the best way to improve long-term wellness.
1. Include Cruciferous Vegetables
Cruciferous vegetables are some of the most powerful foods for supporting liver detoxification.
These vegetables help activate detox enzymes that assist the body in removing toxins and reducing oxidative stress.
Adding leafy greens to your daily meals can help support digestive health and overall health while providing important micronutrients the liver needs to function properly.
3. Prioritize Healthy Fats
Healthy fats play an important role in liver health and metabolic function. Fats such as olive oil and avocado support insulin sensitivity and may help reduce fat buildup in the liver.
When people consume excessive processed foods and unhealthy fats, the liver may store excess fat, increasing the risk of fatty liver disease.
These fats can help improve metabolic balance and support healthy liver tissue.
Reducing exposure to unnecessary chemicals may help decrease the body’s toxin burden and support the liver’s detox process.
Small changes like choosing cleaner personal care products, improving air quality in your home, and focusing on whole foods instead of heavily processed foods can reduce the toxic load your liver must handle.
Supporting the Body’s Natural Detoxification System
Your body is designed with an incredible detoxification system that works around the clock to protect your health.
The liver plays a central role in this process, helping eliminate toxins while supporting digestion, metabolism, and immune system function.
By focusing on nutrient-rich foods, healthy habits, and lifestyle changes, you can support your body’s detox pathways and promote long-term health.
Supporting the liver is not about extreme cleanses or short-term detox diets. Instead, it’s about giving the body the nutrients it needs to restore balance and support the healing process.
When these foundational habits are in place, the body can better regulate inflammation, support healthy liver tissue, and maintain stable energy levels throughout the day.
Providing your body with an abundance of the nutrients required for detoxification through supplement form is a key way to aid in liver health and whole body detox support. A comprehensive supplement formula I recommend is the Reset Restore Renew Detox Packs created by functional dietitian Ali Miller, RD.
These detox packs are designed to support the body’s natural detoxification pathways, particularly the liver’s two-phase detox process.
Reset Restore Renew Detox Packs serve to Reset your Metabolism, Restore your Digestion and Renew your Vitality!
The Reset, Restore, Renew Detox Packs combine three formulas that work together to support detoxification and cellular protection.
What’s included in each pack:
Antioxidant Blend to protect your body during toxin release and promote anti-aging support (1 capsule per pack)
Phase 1 Detox Supplement to provide liver and gallbladder support as well as bile flow in trapping toxins and supporting conversion of fat soluble toxins to water solubility (1 capsule per pack).
Phase 2 Detox Supplement to provide sulfur containing amino acids to promote excretion of toxins, reduction of toxic by-products, improved muscle and nerve function (3 capsules per pack).
In my program I will guide you how to use these Detox Packs to level up your liver and start to achieve your wellness goals.
When used alongside a diet rich in cruciferous vegetables, leafy greens, healthy fats, and nutrient-dense foods, targeted supplements like this can help support the body’s natural detox process and promote long-term metabolic health.
As always, supplements should be used as part of a comprehensive approach that includes whole foods, lifestyle changes, and supportive habits that reduce toxin exposure and nourish the body.
Join the Liver Reset Program
If you’re ready to support your liver and feel better from the inside out, I created a guided Liver Reset program designed to help you build healthy habits and support your body’s natural detox pathways.
Inside the program we focus on:
✔ Supporting healthy liver function
✔ Improving energy levels and digestion
✔ Reducing inflammation and oxidative stress
✔ Support metabolic health and healthy weight
✔ Learning practical lifestyle changes that support long-term wellness
You’ll also receive live coaching, guidance, and community support inside the Sugar Free Mom Tribe.
These homemade sugar free keto copycat thin mint cookies taste like the real thing but our low carb version uses healthy ingredients to make a delicious mint chocolate classic cookie without all the sugar and carbs! This favorite girl scout cookie makeover has just 3 g net carbs!
Sugar Free Girl Scouts Thin Mints Recipe
These are the classic girl scout cookies but made for anyone on a sugar free diet, low carb diet or keto diet!
Traditional thin mints are sugar filled and high carb and definitely a downfall for those who can’t resist temptation when Girl Scouts are at every grocery store selling their famous cookies.
Don’t give in my friends! These will most certainly spike your blood sugar and cause serious sugar cravings for more! It’s not worth it.
The reason you can make this a sustainable way of life is when you never feel like you are missing out on anything and this recipe is the most perfect way to feel satisfied and not deprived.
But now, you don’t have to give in to temptation because we’ve created the best keto classic girl scout cookie copycat using amazing low carb ingredients for perfectly delicious sugar free thin mint cookies easily made at home!
Easy Sugar Free Thin Mint Cookie Recipe
These Low Carb Keto Homemade Thin Mints are soft on the inside and crisp chocolate cookie on the outside.
Made with an almond flour center, you get a nice mix of vanilla and a mild hint of peppermint flavor and cocoa powder in the center and in the melted chocolate coating, too.
Crisp mint chocolate cookies perfectly dunk-able and the best crispy little cookies with a minty flavor!!
Make the batch the next time a craving hits or it’s girl scout cookie season! Enjoy one or two then freeze the rest for when that craving hits. Place in the fridge to defrost a bit or sit on the counter to come to room temperature and enjoy whenever you need a quick chocolate fix!
Simple Ingredients for Sugar Free Thin Mints
To see exact measurements, print recipe and view nutritional information, please scroll to the bottom of this blog post for the recipe card.
Place cookies in an airtight container and store in the fridge for 5 days. You can also freeze for up to 3 months.
What Sugar Free Chocolate Chips should I use?
I use two low-carb chocolate brands that use stevia and monk fruit. If you like stevia, Lily’s have a delicious sugar free milk chocolate chips or Lily’s dark chocolate chips, though this brand does also contain a small amount of erythritol.
The other brand I use is Choczero sweetened with Monk Fruit and is just as good but doesn’t melt as well as the Lily’s brand, but still tastes great!
How to Make Sugar Free Chocolate Coating
Combine the chocolate, oil, and extract in a glass bowl and set over a pan of simmering water. Stir regularly and allow to melt.
Dip each cookie in melted chocolate using a fork to turn and allow the excess to drip off.
Place on a parchment lined baking tray and place in the fridge to set for about 15 minutes.
Can I swap Almond Flour with Coconut Flour?
No almond flour and coconut flour can not be evenly swapped in recipes. Coconut flour is dense and requires more eggs and liquid and less flour. 1/3-1/4 cup coconut flour is about equal to 1 cup almond flour.
How can I make these low carb cookies nut free?
To make this thin mint recipe nut free, simply swap the almond flour with sunflower seed flour in the same amount. If you have sunflower seeds you can grind them yourself in a food processor to make your own flour.
Can I make this recipe dairy free?
Yes to make this recipe dairy free swap the butter with coconut oil. I recommend using refined coconut oil because it has no taste and your thin mint cookies will not have any coconut flavor.
The ultimate girl scout cookie! These Low Carb Keto Mint Thins are soft on the inside and crisp on the outside. Made from an almond flour center, you get a nice mix of vanilla and a mild hint of mint in the center and in the chocolate, too. Perfectly dunkable and ultimately moorish! Enjoy!
Add the dry ingredients; almond flour, cacao powder and salt to a mixing bowl. Stir to combine.
In a separate bowl, whisk the butter and sweetener together with an electric whisk on medium speed until smooth and creamy, about 2 minutes.
In another clean mixing bowl, whisk the egg white until fluffy.
Add the vanilla and peppermint to the butter mix and gradually add the almond flour mix in 1/2 cup amounts, whisking with an electric whisk until just combined. Gently whisk in the egg whites.
Roll the dough between two layers of parchment paper (about 1/4 inch thick) and place in the freezer for 15 minutes.
Preheat the oven to 350°F. Line two baking sheets with parchment paper.
Remove the top layer of parchment paper and cut circles using a 2-inch cookie cutter. Place the cut cookies on the prepared baking sheets with a 1 inch space between them. Re-roll the scraps of dough to make more cookies. If the dough becomes too soft just place back in the freezer as this makes it easier to cut.
Bake for 11 – 12 minutes. They still should be a little soft coming out of the oven as they will firm up as they cool. Allow to cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.
Chocolate Coating
Using the double boiler method so the melty chocolate doesn't get scorched, combine the chocolate, oil, and extract in a glass bowl and set over a pan of simmering water. Stir regularly and allow to melt. Stir until smooth and take off the heat.
Dip cookies one at a time in chocolate using a fork to turn allow excess chocolate drip off.
Place dipped cookies on a parchment-lined plate or on sheets of parchment paper lined baking tray and place in the fridge to set for about 15 minutes.
Storage
Place leftover cookies in an airtight container in the fridge for 5 days.
Notes
3 g net carbs per cookieThis recipe was first published in March 2023.
This super quick and easy High Protein Low Carb Keto Mint Chip Ice Cream can be made in the Ninja Creami or without it! Just 5 ingredients and 17 grams protein!
If you love mint chip ice cream, but you want something without added sugars, without tons of artificial sweeteners, and something you can easily make at home, this keto chocolate chip mint ice cream recipe is going to become one of your favorite sugar-free treats.
This sugar-free mint chocolate chip ice cream has a creamy texture, refreshing light peppermint taste, and just enough chocolate chips to give you that classic mint chocolate chip ice cream scoop experience—but made with simple ingredients you probably already have in your kitchen.
The best part? You can make this recipe using the Ninja Creami, but I’ll also share options for making your own homemade ice cream pints without any special equipment.
If you’re following a low carb, keto diet, or my Midlife Macro Method, this dessert can easily fit into your day as a satisfying cold dessert idea.
Why Make Your Own Sugar-Free Ice Cream?
Store-bought sugar free ice creams often rely on large amounts of sugar alcohol, artificial sweeteners, or heavy cream to create a creamy texture.
While brands like Halo Top created a huge demand for lighter frozen desserts, many still contain ingredients that can cause digestive upset or simply don’t taste like the real thing.
Making your own keto mint chocolate chip ice cream recipe at home allows you to control:
• The type of sugar substitutes
• The sweetness level
• The type of milk or yogurt used
• The amount of healthy fats
• The flavor intensity of the mint
You also get to enjoy fresh homemade keto pint of ice cream with ingredients you trust.
Why the Ninja Creami Works So Well
The Ninja Creami has become incredibly popular because it transforms frozen mixtures into a creamy dessert with an amazing best texture—without the need for traditional churning.
Instead of using a classic Cuisinart ice cream maker, the Ninja Creami processes a frozen base inside a freezer-safe container and turns it into smooth, delicious ice cream.
That means you can make:
• Protein ice cream recipes
• Sugar-free ice cream desserts
All from ingredients you blend together first.
The result is a dessert with a creamy texture that feels much closer to traditional regular ice cream than many diet versions.
The Secret to Creamy Sugar-Free Ice Cream
One challenge when making sugar-free ice cream that is midlife macro friendly is achieving the right texture without traditional sugar or heavy cream.
In this recipe I use a combination of:
• Greek yogurt for protein and body
• Almond milk for lightness
• Avocado for healthy fats and creaminess
The avocado helps prevent ice crystals and creates a smooth mouthfeel similar to using heavy whipping cream, but with a lighter nutrition profile.
You won’t taste the avocado at all. It simply helps give the ice cream that classic mint chip ice cream texture.
Choosing the Right Mint Flavor
For this recipe you can use either:
• Peppermint extract
• Peppermint stevia
Both create that classic light peppermint taste we associate with thin mint ice cream and other mint desserts.
Peppermint stevia has the advantage of sweetening the mixture at the same time, while peppermint extract allows you to choose your own sweetener.
Sweetener Options
One of the most common questions I receive when creating sugar-free desserts is what sweetener works best.
Here are some great options for this keto mint chocolate chip recipe.
Monk Fruit Sweetener
Monk fruit sweetener is one of my favorites because it provides sweetness without impacting blood sugar levels.
It works beautifully in frozen desserts but I would only recommend the liquid or the powdered option.
Liquid Stevia
Liquid stevia adds sweetness without adding bulk ingredients.
Peppermint stevia is especially convenient for mint ice cream.
Allulose
Allulose creates a softer texture and prevents ice crystals, making it a great option for homemade ice cream recipes.
Dairy and Milk Options
You can easily customize this recipe based on what you have on hand.
Almond Milk
Unsweetened almond milk keeps the ice cream light and low carb.
Coconut Milk
For a richer dessert you can substitute coconut milk, which adds more healthy fats and creaminess.
Whole Milk or Heavy Cream
If you’re following a keto diet, whole milk or heavy cream can also work in this recipe.
Chocolate Chip Options
For the classic mint chocolate chip ice cream experience, add chopped or mini dark chocolate chips.
Look for sugar-free chocolate chips made with stevia or monk fruit.
You can also chop a sugar-free dark chocolate bar into small pieces for a more authentic texture.
Don’t Have a Ninja Creami?
No problem.
You can still make this keto mint chocolate chip ice cream without special equipment.
Here are two simple options.
Blender Method
Blend the ice cream base ingredients and freeze in a shallow container.
Once frozen, break it into chunks and process in a blender or hand mixer until creamy.
This recreates a similar texture to a traditional churn recipe.
Stir-Freeze Method
Freeze the mixture in an airtight container.
Every 30 minutes stir the mixture with a fork to break up ice crystals until fully frozen.
This technique was used by many culinary students before home ice cream machines became common.
Natural Color Options
Traditional mint ice cream gets its color from green food coloring.
If you’d like a natural alternative and don’t want to use mashed avocado like I did, try:
• Matcha powder
• Spinach powder
These ingredients create a subtle menthe color without artificial dyes.
Tips for the Best Texture
To achieve the best texture when making homemade ice cream pints, keep these tips in mind.
• Always freeze the mixture flat in your container
• Use full-fat yogurt if you want richer texture
• Add a small amount of healthy fat like avocado
• Avoid too much liquid sweetener
These small adjustments can make the difference between icy frozen yogurt and a truly creamy mint chocolate chip ice cream.
A Sugar-Free Treat That Fits Your Lifestyle
One of the biggest struggles when following a low carb or keto diet is feeling like desserts are off limits.
But enjoying an occasional sugar-free treat can actually help you stay consistent long term.
When made with whole ingredients and balanced macros, desserts like this can easily fit into a healthy lifestyle.
That’s exactly why I love creating recipes like this low carb peppermint ice cream.
You get the flavor of your favorite ice cream parlor dessert—but made at home with ingredients that support your goals.
Whisk or use a blender and add the yogurt, almond milk, avocado, peppermint stevia, and salt, process until smooth. Taste and adjust sweetener. I found it tasted LESS sweet after being frozen, so you may want to add a bit more sweetener.
Pour into the Ninja Creami pint container.
Freeze flat 8–12 hours.
Spin on Lite Ice Cream.
If crumbly, add 1–2 tbsp almond milk and Re-Spin.
Add chocolate chips and run Mix-In.
Notes
The nutrition info doesn’t include the 1 tbsp chocolate chips.If the carbs are too high for your macros, replace avocado with fresh spinach. Calories will be 101, Carbs will be 6g, Protein will be 16g, Fat will be 2g.
This Low Carb Keto Irish soda bread is amazing in texture and is nut free, low carb, grain free and a gluten free bread recipe! Just 5 grams of net carbs per serving!
This Grain Free Irish Soda Bread is a delicious low-carb twist on the traditional Irish quick bread that’s often served around St. Patrick’s Day.
My version is keto friendly, gluten free, sugar free, and grain free, yet still delivers the rustic texture and slightly tangy flavor that makes classic soda bread so comforting.
When I first published this recipe back in 2015, sunflower seed flour wasn’t easy to find in grocery stores. So I created a nut-free Irish soda bread by grinding raw sunflower seeds in my food processor to make homemade sunflower seed flour.
Today, thankfully, sunflower seed flour is widely available, which makes this recipe much easier to prepare. No grinding required!
Simply use sunflower seed flour for a completely nut-free low-carb soda bread, or substitute almond flour if you don’t have nut allergies.
This updated method saves time while keeping the same hearty, satisfying results.
What Is Traditional Irish Soda Bread?
Traditional Irish soda bread is a simple quick bread made without yeast. Instead, it rises thanks to the reaction between baking soda and buttermilk, which creates bubbles that help the bread rise.
Historically, soda bread became popular in Ireland during the 1800s because it was inexpensive and easy to make, requiring only a few basic ingredients.
The most traditional recipes contained just four ingredients:
Flour
Baking soda
Salt
Buttermilk
Modern versions—especially in the United States—often include additions like butter, eggs, sugar, or raisins.
My recipe keeps the rustic texture and flavor of soda bread, while making it grain free and low carb so it fits a keto lifestyle.
Why You’ll Love This Low Carb Irish Soda Bread
If you’re following a low carb, keto, or sugar-free lifestyle, traditional soda bread made with wheat flour simply doesn’t fit your macros.
This recipe solves that problem.
It’s:
✔ Grain free
✔ Gluten free
✔ Sugar free
✔ Keto friendly
✔ Low carb
✔ Nut free option
✔ St. Patrick’s Day perfect
And it still delivers the rustic, hearty loaf texture that Irish soda bread is known for.
Traditional Irish soda bread is made with all purpose flour, buttermilk, salt and baking soda.
According to Cronometer, 1 slice, or about 60 grams has 165 calories, and 31.7 grams total carbs. Too high for a ketogenic diet and would kick you out of ketosis.
Our low carb keto-friendly recipe for Irish soda bread has 7 grams total carbs per serving. Much better for a keto diet or low carb diet and would not kick you out of ketosis.
Nut Free Irish Soda Bread
Here’s the thing about making a nut free, grain free Keto Irish soda bread: It will not be identical to traditional, but it will still be a delicious bread for your St. Patrick’s day celebrations. If you can get passed the fact it will be different in texture, you will love this recipe.
But the big deal about having a child with tree nut allergies is, I can’t use low carb flours like almond flour.
Nut-Free vs Almond Flour Options
One of the most common questions I get from readers is:
Can I make this bread with almond flour instead of sunflower seed flour?
Food Processor– This works wonderfully to chop nuts and seeds finely, making this nut free keto bread perfect in texture with a crusty exterior, with little effort on your part.
Why I Love Sunflower Seed Flour
Sunflower seed flour has become one of my favorite nut-free low carb baking flours.
Benefits include:
naturally grain free
nut free
gluten free
mild flavor
high in healthy fats
good source of vitamin E and magnesium
It’s also a great option for people who enjoy keto baking but want a break from almond flour.
(Only needed if you are using sunflower seeds. Grind the sunflower seeds in a food processor.)
Add the sunflower seed flour, flaxseed, coconut flour, sweetener, baking powder (or soda) and salt in a food processor and process to combine.
Pulse in the butter.
Add ingredients, eggs and coconut milk.
Remove dough and transfer to a bowl.
Mix in raisins or currants.
Wet hands to form shape and place in a greased cast iron skillet.
Score a cross in the top of the loaf and bake 30 minutes.
Reduce the temperature to 325 and bake another 5-10 minutes or until golden on top.
Allow to cool before slicing with a serrated knife.
Video
Notes
Net Carbs: 3gThis recipe was first published in March 2015 and updated with video in March 2020. If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.
This decadent, creamy Keto Grasshopper Mousse Pie is a no bake dessert made sugar free, low carb, gluten free, keto and nut free as well! Just 3 g net carbs per serving!
What is a Grasshopper Pie?
A Grasshopper is a sweet, mint flavored after dinner drink with its green color coming from creme de menthe.
It was created in 1918 in the French Quarter of Louisiana. While this something I have never drank or want to drink, the green color and the mint flavor work perfectly for celebrating St. Patrick’s Day with a family or even Easter with the fun, light green color!
The secret ingredient for this lovely special treat for St.Patrick’s day, is using a small amount of avocado to achieve that natural green color. You won’t notice any flavor of avocado because the peppermint extract and peppermint stevia will overcome that avocado taste.
St. Patrick’s Day was never a holiday we’d celebrate when I was growing up, in my Italian household. My mom never made green food and I never ate Corned Beef and Cabbage until I met my husband and married. But I must be honest, I love all the traditional holiday menu items and enjoy carrying on traditions for my kids!
My children see and hear about all things green during this time of year so I feel obligated as a momma to provide them some of these traditional favorites during this time of year.
Carbs in Grasshopper Pie Recipe
According to Cronometer, the app I use daily for my keto diet, says that one piece of a 9 inch pie with chocolate crust has 47.3 g total carbs and 432 calories.
That amount of carbs is too high if you’re on a keto diet. It may work for those on a low carb diet, but if you’re watching your sugar intake because you’re diabetic or have sugar cravings, this pie has 32 grams of sugar.
Carbs in Keto Grasshopper Pie
Our healthier version of a traditional Grasshopper pie, has just 3 grams net carbs and 5 grams total carbs. When your sweet tooth is calling, the best thing about our keto grasshopper pie is that it won’t spike your blood sugar.
All remaining nutritional information is below in the recipe card, bottom of this post.
Healthy Grasshopper Pie
But this dessert has been their number 1 favorite by far! The creamy filling is creamy mint mousse has always been their favorite, just like me. So adding some mint and some green color made this a win win for the whole family to celebrate St.Patty’s day!
Drizzle on a little more Chocolate sauce right before serving for extra deliciousness!
Super light texture, but totally satisfying in every bite.
It may be hard to resist one serving so it’s best if you enjoy this for a special occasion, when you can share with others!
Left overs can be dangerous, you’ve been warned!
Traditional Chocolate Cookie Crust
You can use any pie crust you like. The nutrition info includes my own no bake crust recipe and I think chocolate is the favorite for this type of pie.
But I’ve got others if you’re not into the no bake chocolate crust.
All my crusts are nut free since my youngest has a tree nut allergy.
If you don’t have peppermint stevia it’s not the end of the world but it adds an extra punch to that mint flavor. You can use any sweetener you enjoy, I would say just 1/2 cup.
Since this is a no bake pie, you can truly use any low carb sweetener you like and taste as you go along. I would not recommend any low carb sweetener that is granulated for this creamy mousse pie.
For example low carb erythritol, because this is a no bake pie and therefore the granulated sweetener will not incorporate well into the pie filling. It would leave you with a grainy texture in my experience and humble opinion. I’d recommend a low carb powdered sweetener or just use liquid sweeteners like stevia or monk fruit.
Here’s my Ultimate Low Carb Sweetener Guide to help you decide how much of another sugar substitute to use instead of the ones I used in the whole pie.
Can I replace avocado?
If you have an allergy to avocado and can’t use it, replace it with more cream cheese in the same amount and then use some natural food coloring to achieve the light green color.
Can I make this a Paleo Grasshopper Pie?
If you want to make this grasshopper pie dairy free you will need to replace the cream cheese with a vegan cream cheese and replace the heavy cream with canned coconut milk or coconut cream, just the white part of the can, which is nice and thick.
Can I use fresh mint leaves?
If you want to use real mint leaves instead of mint extract, you could do that. I’d recommend processing it with a small amount of water in a blender to make more of a puree that can easily be mixed in with the cream cheese and heavy whipping cream.
To make the pie crust, combine all ingredients into a food processor and blend just enough to combine. Don’t over blend or you will have the texture of peanut butter.
Taste crust batter to see if you need more salt or sweetness.
Using your fingers spread and mold crust onto the bottom and sides of pie plate. Set aside.
Pie Filling
Pour the water into a small saucepan and sprinkle the gelatin on top.
Turn on low heat, stirring constantly until gelatin is dissolved. Let cool.
Place the avocado, cream cheese, peppermint extract, stevia and salt into a stand mixer and blend on high until smooth or place in a large bowl and use an electric hand mixer to blend.
Taste and adjust sweetness if needed.
Pour in heavy whipping cream in another mixing bowl and use an electric mixer to blend on high until soft peaks form. Fold into the cream cheese mixture.
Gradually pour in the cooled gelatin and stir until combined.
Pour filling into pie crust.
Refrigerate at least 2 hours, loosely covered or up to 1 day in an airtight container.
When ready to serve add optional chocolate drizzle if desired.
Video
Notes
3 g net carb count12 servings for entire thingThis recipe was first published in march 2016 and updated with video in March 2019.
This Coconut Flour Keto Chocolate Pie Crust is the easiest Press-In chocolate no bake crust for all your pie needs! This low carb pie crust is Almond flour free, Nut Free, Gluten Free and the best part is no baking is required! Just 1 gram net carbs per serving!
Chocolate Keto Pie Crust
This Easy No Bake Low Carb Keto Chocolate Pie Crust is the ultimate press-in crust for all your favorite chocolate desserts!
Made with coconut flour, unsweetened cocoa powder, sunflower seeds, and a low-carb sweetener, this rich chocolate crust is perfect for any keto pie recipe that requires a delicious no bake chocolate pie crust.
Unlike traditional pie crusts that require rolling dough, chilling, and baking, this low carb pie crust is incredibly simple. Everything is blended in a food processor and pressed directly into a pie pan for the easiest crust you’ll ever make.
Even better, this keto chocolate pie crust is naturally gluten free, grain free, and nut free, making it a fantastic option for those avoiding almond flour or tree nuts.
And the best part? Each serving has just 1 gram net carbs, making it perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method.
Why You’ll Love This Keto Chocolate Pie Crust
If you’ve ever struggled with rolling out a traditional pie crust or dealing with sticky keto dough, you’ll love this press-in chocolate pie crust.
This recipe eliminates all the fuss of traditional baking and delivers a rich chocolate flavor that pairs beautifully with creamy fillings like chocolate mousse pie, peanut butter pie, cheesecake filling, or even a low carb grasshopper mousse pie.
Here’s why this crust is so popular:
• No bake recipe – no oven required
• Press-in crust – no rolling dough needed
• Nut free option – made with sunflower seeds instead of almond flour
• Keto friendly – just 1 gram net carbs per slice
• Gluten free and grain free
• Perfect chocolate flavor from unsweetened cocoa powder
• Easy to make in a food processor
This no bake chocolate pie crust is one of the best parts of making a keto dessert, because it comes together in minutes and works with so many different fillings.
Simple Crust Ingredients
One of the best things about this recipe is that it uses simple keto pantry ingredients you may already have on hand.
This keto pie crust recipe is made with just six ingredients:
Blending these ingredients in a food processor creates a smooth, slightly sticky dough that presses perfectly into a 9-inch pie pan or even a springform pan.
The Best Chocolate Flavor for Keto Desserts
The rich chocolate flavor in this crust comes from unsweetened cocoa powder, which gives the crust a deep chocolate taste without adding sugar.
You can also substitute raw cacao powder if you prefer a slightly richer and more intense chocolate flavor. Both cocoa powder and cacao powder work well in low carb baking.
Because the cocoa powder is combined with coconut flour and sunflower seeds, the texture becomes firm and sliceable once chilled.
The result is a crust that holds together beautifully when cut but still has a slightly soft, brownie-like texture.
Nut Free Keto Pie Crust Option
Many keto pie crust recipes rely heavily on almond flour or almond meal, but this recipe was designed to be nut free.
Instead of almond flour, it uses sunflower seeds, which are a fantastic alternative for people with nut allergies.
When blended in a food processor, sunflower seeds create a texture similar to almond meal while remaining completely nut free.
If you do not have a nut allergy, you can also substitute:
Powdered sweetener works best because it dissolves easily and prevents a gritty texture.
Granulated sweeteners can work, but they may leave a slightly crunchy texture in the crust.
If you are unsure which sweetener to use, you can refer to my Sweetener Guide & Conversion Chart, which explains the best keto sweeteners for baking.
Helpful Tips for the Perfect No Bake Chocolate Pie Crust
Use a Food Processor
A food processor makes this recipe incredibly quick and easy by grinding the sunflower seeds and mixing everything together evenly. You could also use a hand electric mixer.
Press the Crust Firmly
When pressing the crust into the pie pan, use the bottom of a measuring cup or glass bowl to pack it tightly.
This ensures the crust holds together well when slicing.
Chill Before Filling
Allow the crust to chill in the refrigerator before adding the pie filling. This helps the butter or coconut oil solidify and keeps the crust firm.
Use Plastic Wrap for Storage
If making the crust ahead of time, cover it tightly with plastic wrap to prevent it from drying out in the refrigerator.
Can I Make This in a Springform Pan?
Yes! This crust works wonderfully in a springform pan, especially for desserts like:
The rich chocolate flavor of the crust pairs beautifully with creamy fillings like cream cheese, coconut cream, whipped cream, or chocolate mousse.
Can I swap the coconut flour?
No, it isn’t easy to swap coconut flour with other low carb keto flours because coconut flour is quite dense and requires more liquids for moisture.
For example, 1/4 cup coconut flour is about equal to 1 cup almond flour.
For this easy no bake pie crust, I promise, you won’t taste the coconut flavor since the chocolate flavor is the star.
Can I Use Coconut Oil Instead of Butter?
Absolutely.
This recipe works with either:
• Melted butter
• Melted coconut oil
Using coconut oil makes the crust completely dairy free, while butter adds a slightly richer flavor.
Both options work perfectly in this no bake keto pie crust.
Can I use raw cacao powder instead of cocoa powder?
Yes you can swap cacao powder and cocoa powder evenly in any recipes.
Can I freeze this no bake chocolate pie recipe?
Yes you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.
How do I store this no bake keto pie crust?
Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
Easy Keto Dessert Recipes for filling this No Bake Pie Crust
No Bake Keto Chocolate Pie Crust (Low Carb, Nut Free, Gluten Free)
If you’re looking for a simple, delicious, and versatile keto pie crust, this no bake chocolate pie crust is one you’ll come back to again and again.It’s rich in chocolate flavor, incredibly easy to make, and perfect for everything from grasshopper mousse pie to chocolate peanut butter pie.
8tbspunsalted butterroom temperature or melted coconut oil
Instructions
Place all ingredients into a food processor and process until smooth. Grease a 9-inch pie pan.
Press into pie pan.
Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
Storage; you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.
Video
Notes
1 g net carbThis recipe was first published in Feb. 2017.
These sugar free keto caramel peanut butter Easter 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! Plus a new method for standard size peanut butter cups!
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.
When I recently made these for my daughter’s birthday, I adapted the recipe to use a standard peanut butter cup silicone moldinstead of shaping them into Easter eggs. This makes them quicker and easier for everyday treats or celebrations.
For this version, I also slightly changed the order of the steps.
First, I coated the bottom of the silicone mold with melted chocolate and froze it until firm. Then I added the peanut butter layer and froze that while I prepared the caramel.
However, I only froze the peanut butter layer for about 15 minutes, which turned out not to be quite long enough. When I poured the warm caramel over the peanut butter layer, it softened the peanut butter and the layers blended together a bit.
They still taste incredible, but the layers aren’t as visually distinct as in the original Easter egg method.
Why the Original Easter Egg Method Creates Better Layers
In the original recipe, the steps are done differently to create clean, distinct layers.
First, the caramel layer is made and frozen in the Easter egg silicone mold until firm. Once frozen, the caramel pieces are popped out and set aside on a baking sheet in the freezer.
Next, the peanut butter layer is made and molded separately.
Remove the frozen caramel egg mold from the freezer and add a spoonful of the peanut butter mixture over each frozen caramel layer, spreading gently to cover.
Place the mold back into the freezer for at least 30 minutes, or until the peanut butter layer is fully firm before moving on to the chocolate coating step.
Tip: Freezing the peanut butter layer long enough is important. If it isn’t fully frozen before adding chocolate, the layers can soften and blend together instead of staying nicely defined.
Which Method Should You Use?
Both methods are delicious, but they produce slightly different results.
If you want the quickest method, the peanut butter cup version works great and is perfect for parties or birthdays.
If you want the most distinct peanut butter and caramel layers, follow the original Easter egg instructions and freeze each layer completely before assembling.
Either way, the combination of creamy peanut butter, buttery caramel, and chocolate makes these one of my family’s favorite sugar free treats.
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 1/4 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.
Assembly
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.
Standard Size Peanut Butter Cup Directions & Assembly
Melt the chocolate chips and butter together in a microwave-safe bowl in 30-second intervals, stirring until smooth.Spoon a small amount of melted chocolate into the bottom of a silicone peanut butter cup mold. Use the back of a spoon or pastry brush to spread the chocolate slightly up the sides. Place the mold in the freezer for about 10 minutes, or until the chocolate is firm.
Add the peanut butter and butter to a microwave-safe bowl and heat for 30 seconds to 1 minute, stirring until smooth. Stir in the sweetener and mix until combined.
Remove the mold from the freezer and spoon the peanut butter mixture over the hardened chocolate base. Spread evenly and return the mold to the freezer for about 15–30 minutes to firm up.
Make the caramel according to the directions in the recipe while the peanut butter layer freezes.
Spoon a small amount of warm caramel over the peanut butter layer in each mold. Place the mold back into the freezer for at least 15 minutes.
Cover the caramel with the remaining melted chocolate, spreading gently to seal the cups.
Place the mold back into the freezer for 20–30 minutes, or until the chocolate is fully set.
Store in the refrigerator or freezer until ready to serve.
Notes
3 g net carbs per eggThis recipe was first published in March 2024.
This Keto Instant Pot Chicken Carnitas recipe is perfect for any night of the week! Oven directions also provided!
EASY KETO INSTANT POT CHICKEN CARNITAS (CRISPY & FULL OF BIG FLAVORS)
This easy keto carnitas recipe gives you all the big flavors of traditional Mexican carnitas, but made with shredded chicken instead of pork shoulder and ready in a fraction of the time using your top pressure cooker.
While traditional Mexican carnitas are often made with pork butt or pork shoulder and slow cooked for hours in a slow cooker, this chicken version gives you the same crispy carnitas texture in under an hour.
It’s the perfect recipe for any night of the week when time is short but you still want a flavorful Mexican dish the whole family will love.
If you’re looking for:
Keto carnitas
Crispy chicken carnitas
Instant Pot recipes for busy weeknights
A versatile Mexican recipe
Or an easy burrito bowl base
This one checks every box.
WHY THIS CHICKEN CARNITAS RECIPE WORKS
The combination of lime juice, fresh juice from citrus, cumin, oregano, black pepper, kosher salt, garlic, onion, bay leaves and olive oil creates that signature carnitas flavor.
The pressure cooking process keeps the boneless skinless chicken thighs (or whole chicken as written) incredibly tender. Then, broiling transforms the shredded chicken into those irresistible crispy bits that make carnitas recipes so special.
The result?
Juicy meat with crispy edges — just like traditional carnitas, but lighter and higher in protein.
INSTANT POT OR OVEN METHOD
This recipe includes both a pressure cooker version and an oven method.
If you don’t have an Instant Pot, you can use the oven method and still get amazing results. It simply takes longer than the top pressure cooker approach.
You could even adapt this for a slow cooker if needed — just allow several hours for the chicken to become tender enough to shred easily.
Typically you may see pork carnitas recipes more often than chicken and while pork is delicious it does take a very long time to cook.
I actually have a fabulous pork carnitas recipe in my cookbook, Naturally Keto! Regardless if your a pork fan, I can guarantee you will love this chicken carnitas recipe just as much as you would enjoy pork! Trust me, make this for the family and you will be loved by all!
TIPS FOR THE BEST CRISPY CARNITAS
1. Use a Slotted Spoon
Transfer the shredded chicken to a baking sheet using a slotted spoon. This prevents too much extra liquid from soaking the meat before broiling.
2. Don’t Toss the Cooking Liquid
The cooking liquid is packed with flavor. Save it! If the meat looks dry after broiling, drizzle a little extra liquid back over the top.
Spread the shredded chicken in an even layer so the broiler creates crispy bits instead of steaming the meat.
KETO INSTANT POT RECIPES
The instant pot is a wonderful addition to your low carb kitchen. It can cut typical cooking time by half for most recipes making it the perfect way to enjoy a wonderful home cooked meal on a busy weeknight.
This keto chicken carnitas recipe is made for those nights when time is short. You can get this on the table in under an hour!
If you’ve been around here for a while, you know I don’t just create keto recipes anymore — I focus on moderate fat, higher protein, sustainable low carb for women in midlife.
And this chicken carnitas recipe is a perfect example of that balance.
Traditional carnitas made with pork shoulder or pork butt are delicious, but they’re also significantly higher in fat. That can make it harder to stay in a calorie deficit if fat loss is your goal.
Using chicken instead gives you:
Higher protein per serving
More flexibility with fats
Easier portion control
Better alignment with a deficit day
This makes it ideal for:
A high-protein burrito bowl
Mexican cauliflower rice bowls
Lettuce wraps
Or simple shredded chicken with veggies
You can always add fat (olive oil, sour cream, queso fresco, avocado) on maintenance days. But it’s much harder to remove fat once it’s built into the protein source.
That’s why I love using chicken here — it gives you control.
These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor. An oven method has also been provided.
Add all the ingredients to the Instant Pot except the lime juice, olive oil and coriander. Make sure you add the lime zest, though.
Cook for 45 minutes on manual high (making sure the valve is shut). Once cooked, release the valve and allow to release for 10 minutes or until you can remove the lid.
Remove the chicken with a slotted spoon and place on a chopping board. Allow to cool for 15 minutes so not hot and then shred the meat using 2 forks. Discard any bones, gristle and excess skin (just take the nice bits of skin that can be crisped up) and place the meat on a non stick baking tray.
Drain the juices from the instant pot discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. Add about 6 tbsp of the broth and 2 tbsp of olive oil to the meat in the tray and toss to combine.
Place under the broiler and broil on high for about 8 – 10 minutes, turning a few times until the skin and meat gets crispy, or to your liking. Toss with lime juice and coriander to serve.
OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.
OVEN METHOD
Preheat the oven to 400 F or 200C / 180 fan. Place the chicken in a roasting tin, removing the string. Add all the spices and seasoning over the chicken skin plus 1 tbsp of olive oil. Rub. Add the onion, garlic, coconut aminos, chicken stock and lime zest to the tray.
Cover the chicken with foil and cook for 1 hour.
Remove the foil and continue cooking for a further 20 – 30 minutes until the skin is golden, and the juices run clear when you insert a skewer. Note: Depending on the size of your chicken you may need to adjust the timings. On average, 25 minutes per pound plus 25 minutes to crisp up the skin.
Place the chicken on a chopping board. Allow to rest for 15 minutes and then shred the meat using 2 forks. Discard any bones, gristle etc and place the meat on a non stick baking tray.
Drain the juices from the roasting tin discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. The next step is optional for the oven method depending on how crispy your chicken is. Add about 6 tbsp of the broth and 2 tbsp of olive oil and toss to combine. Broil for 5 – 8 minutes or to your liking. Toss with lime juice and coriander to serve. Note you need 3 tbsp of olive oil in total for the oven method.
If you choose not to broil add 2 tbsp of olive oil with the lime and coriander before serving.
OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.
STORAGE
Storage: Fridge for 4 days or freezer for 2 months
Notes
Net Carbs 3gThis recipe was first published in February 2021.
