This 1-Minute Sugar-Free Keto Peanut Butter Mug Cake is a delicious and easy low carb, grain free and gluten free treat any day of the week!

Healthy Single-Serving Gluten-Free Mug Cake  (Microwave, Air Fryer or Regular Oven)

If you’re a peanut butter lover with a serious sweet tooth, this healthy mug cake is about to become your favorite dessert.

This Sugar-Free Low-Carb Peanut Butter Mug Cake is:

• Keto friendly
• Gluten-free
• Grain-free
• Single serving
• Ready in minutes
• Made in a coffee mug or small bowl
• Blood sugar conscious

And the best part? It satisfies sweet cravings without sending you back into the pantry for “just a little bit more.”

I first published this keto mug cake recipe nearly 10 years ago. Back then I was deep into classic high-fat keto recipes. And while that approach works beautifully for many people, especially at first, things change in midlife.

If you’re here now, you probably already know that.

I’m Brenda Bennett, founder of Sugar Free Mom and creator of the Midlife Macros™ Method, and this updated version reflects what I teach today- moderate fat, higher protein, and intentional ingredients that help balance blood sugar for long-term health.

Let’s update this classic.

Why This Peanut Butter Mug Cake Still Works (10 Years Later)

When sweet cravings hit, they hit fast. And the mistake most people make?

They grab something that doesn’t actually satisfy them.

You eat it. You’re still unsatisfied.

You go back for something else. And before you know it, your calorie intake doubled.

That’s where peanut butter shines.

Natural peanut butter provides:

• Healthy fats
• Protein
• Deep peanut butter flavor
• Satiety that actually sticks

But here’s what I teach inside my Sugar Free Mom Tribe membership and weekly Midlife Macro meal plans:

Portion matters and balancing fat matters in midlife.

This single serving peanut butter cake gives you the flavor and comfort of a full-size cake without turning into an all-night grazing situation.

Why Coconut Flour Instead of Almond Flour?

You’ll notice I use coconut flour instead of almond flour here.

Coconut flour:

• Is higher fiber
• Lower net carb
• More absorbent
• Helps the cake rise properly in a microwave-safe mug

Almond flour works differently and would require a full recipe adjustment. Oat flour is not recommended for keto lifestyle or low-carb meals.

How to Make This Healthy Mug Cake

You can make this in:

• A microwave oven
• An air fryer
• A regular oven

Choose what works best for you.

Microwave Method (Fastest Option)

1. Microwave peanut butter for 20–30 seconds to soften.
2. In a small bowl or large mug, mix peanut butter with remaining ingredients until smooth cake batter forms.
3. Pour into greased microwave-safe mug or ramekin.
4. Cook on full microwave power for 60 seconds.
5. Check center with a toothpick.

If the center is still wet, cook an additional 15–20 seconds depending on your microwave power.

Cooking time varies slightly based on mug size and microwave oven strength.

Let cool slightly before eating.

Air Fryer Method (Better Texture)

If you’ve never tried air frying a mug cake- this might become your favorite method.

• Preheat air fryer to 320°F
• Place filled ramekin inside
• Cook 6–8 minutes
• Check center for doneness

This creates a more even cake rise and similar texture to a traditional peanut butter cake.

Regular Oven Method 

If making more than one:

• Preheat oven to 350°F
• Bake 10–15 minutes
• Toothpick in center should come out clean

You can also double the full recipe and bake in a small dish for a slightly larger cake.

Midlife Macro Swap: Peanut Butter Powder Version

If you’re following my Midlife Macros™ Method, this swap lowers fat and increases protein while keeping that peanut butter flavor.

Instead of:

1 tablespoon natural peanut butter

Use:

• 2 tablespoons sugar free peanut butter powder
• 1.5 tablespoons water to rehydrate

You may need an extra tablespoon almond milk to maintain similar texture.

Why this works for midlife:

• Lower fat intake on deficit days
• Higher protein per calorie
• Still balances blood sugar
• Easier to stay within daily macros

This is especially helpful for women over 40 who notice weight gain despite staying low carb and/or keto.

Classic high-fat keto recipes are not “wrong.” But in midlife, we often need a little bit more strategy.

Can I Use Almond Butter?

Yes. Almond butter works beautifully for a slightly milder flavor.

Can I Use Dairy Milk?

You can, but almond milk keeps it lower carb.

Why Didn’t My Cake Rise?

Make sure baking powder is fresh and you don’t overmix the cake batter.

Can I Make This Nut-Free?

Use sunflower seed butter and swap almond milk for coconut milk.

Why I Updated This Recipe

Ten years ago, I would have told you more fat was always better.

Today, as a certified nutritional therapy practitioner, keto coach, and life coach for women in midlife, I teach balance.

We focus on:

• Nutrient-dense whole foods
• High protein
• Moderate fat
• Intentional portions
• Long-term health

This recipe now fits beautifully into my weekly Midlife Macro meal plans inside the Sugar Free Mom Tribe community.

Because dessert isn’t the problem.

Lack of structure is. And a healthy single serving mug cake like this gives you structure.

If you’re a peanut butter lover with sweet cravings, this keto mug cake recipe is one of the easiest ways to stay on track.

It’s:

• A healthy mug cake
• A low carb mug cake
• A gluten-free mug cake
• A quick keto dessert
• A single serving solution
• Perfect for special occasions or just a random Tuesday

And whether you use natural peanut butter or peanut butter powder, you’re choosing intention over impulse.

That’s the difference.

1- Minute Sugar Free Peanut Butter Mug Cake

 

The post Sugar Free Low Carb Keto Peanut Butter Mug Cake appeared first on Sugar-Free Mom.

These Easy Sugar-Free Keto Chocolate Peanut Butter Fudge Truffles are little bites so good you’ll never notice they are sugar-free!

Sugar Free Chocolate Peanut Butter Truffles

These Easy Sugar-Free Keto Chocolate Peanut Butter Truffles are one of those recipes that remind me why I started SugarFreeMom.com back in 2011 and why I’m still here.

They’re rich, chocolatey, indulgent, and taste like a classic peanut butter cup… yet they’re low carb, sugar-free, and made with simple ingredients you can pronounce. No powdered sugar, no added sugars, and no blood sugar rollercoaster afterward.

This recipe was originally written in 2013, long before I went back to nutrition school, before “midlife macros” was even a phrase, and before sugar-free treats were widely available.

Looking back now, I’m proud of how intuitive this recipe was and with a few thoughtful updates, it fits beautifully into how I eat and teach today.

Whether you’re making these for special occasions, the holidays, Valentine’s Day, or just because your sweet tooth is calling, these truffles deliver a perfect blend of indulgence and intention. Recipe instructions have been updated for an easier method then double boiler and new pictures have been added as well.

Why These Sugar-Free Chocolate Peanut Butter Truffles Still Work

There’s a reason peanut butter and chocolate are a timeless combination. The nutty flavor of peanut butter paired with rich chocolate creates a truly indulgent experience — and when done right, you don’t need sugar to make it delicious.

These truffles offer:

• A guilt-free treat for anyone reducing sugar intake
• A low carb dessert option that still feels satisfying
• A healthier format than traditional fudge or candy
• Flexibility for a variety of dietary needs

They’re soft, creamy, melt-in-your-mouth bites with that classic love affair of peanut butter and chocolate without the excess consumption that often comes with sugar-laden candy.

The Inspiration Behind the Recipe

This recipe is inspired by my grandma’s old-fashioned fudge buttons-the kind made with butter, cocoa, powdered sugar, milk, and peanut butter. I loved those flavors growing up, but I wanted to recreate them in a way that aligned with a sugar free, low carb lifestyle.

After one unsuccessful attempt (and a kitchen mess), the second and third versions were perfected. All thanks to my grandma and a little kitchen persistence.

The result? A sugar-free chocolate peanut butter fudge truffle that delivers the same nostalgic flavor, just without the added sugars.

My boys who have peanut and tree nut allergies were especially happy when they were able to eat these yummy chocolate bites since I used sunbutter the second time I made them. Hubby and daughter enjoyed the first batch using peanut butter. I like both!

Ingredient Breakdown (And Why They Matter)

Sugar-Free Chocolate Chips

I recommend premium sugar-free chocolate chips sweetened with stevia or monk fruit. They melt beautifully, taste like real chocolate, and don’t contain added sugars.

Look for options made with:

• Cocoa butter
• Chocolate liquor
• No maltitol (to avoid digestive upset and laxative effect)

Tip: Always check labels — some “sugar-free chocolate” products still include hidden sugars or sugar alcohols that can spike blood sugar.

Peanut Butter (or SunButter)

Use real peanut butter with just peanuts and salt for the best flavor and texture. This creates the perfect balance of smooth peanut butter and chocolate.

Nut-free option:

• Swap peanut butter for sunflower seed butter to accommodate peanut or tree nut allergies.

Butter

Butter adds richness and helps create that classic fudge-like texture.

Dairy-free swaps:

• Coconut oil
• Dairy-free butter

Both options still provide a creamy mouthfeel and delicious flavor.

Milk

A small amount of milk softens the truffle mixture and makes it scoopable.

Dairy-free milk swaps:

• Unsweetened almond milk
• Unsweetened coconut milk (carton, not canned)
• Unsweetened macadamia milk

Stevia or Monk Fruit

A few droppers of chocolate-flavored monk fruit or chocolate stevia enhance sweetness without overpowering the chocolate.

Start small — you can always add more, but you can’t take it out.

Coconut Oil (Chocolate Coating)

Coconut oil helps thin the melted chocolate for dipping and creates a smooth, glossy coating that sets beautifully when chilled.

Optional Swap: Using Sugar-Free Peanut Butter Powder Instead of Natural Peanut Butter

I often get asked if these truffles can be made with sugar-free peanut butter powder instead of natural peanut butter, especially by women following midlife macros who want to lower fat slightly.

The short answer is yes, but it does require a small adjustment so the truffles still hold their shape.

Why the Swap Isn’t 1:1

Natural peanut butter works in this recipe because it provides:

• Fat (structure)
• Thickness (body)
• Creamy texture

Peanut butter powder, on the other hand, is mostly defatted peanut solids, so if you swap it straight across without adjustments, the mixture will be:

• Too dry
• Crumbly
• Unable to hold its shape once chilled

How to Successfully Use Peanut Butter Powder

If replacing 1/2 cup natural peanut butter, here’s what to do:

Use:

• 1/2 cup sugar-free peanut butter powder
• PLUS 1/4 cup liquid total

Best liquid options (choose one):

• Unsweetened almond milk
• Unsweetened coconut milk (carton)
• Dairy milk if tolerated

Add Back Some Fat for Structure

To replace the fat lost from removing natural peanut butter, you’ll also need:

• 2 additional tablespoons butter (or dairy-free butter)

This restores enough fat so the truffles:

• Set properly
• Hold their shape
• Stay creamy instead of chalky

How to Mix It In

1. Melt the butter and chocolate chips first.
2. Whisk peanut butter powder with the milk until thick and smooth.
3. Stir the peanut butter mixture into the melted chocolate.
4. Proceed with chilling and shaping as written.

Texture Expectation

• Slightly firmer than the original version
• Less oily mouthfeel
• Still rich and chocolate-forward

This version is a great option if you’re aiming for a lower-fat, still-satisfying treat — especially for midlife weight loss phases where fat tolerance can be lower.

Tip: If the mixture feels too soft after chilling, refrigerate an additional 10–15 minutes before rolling.

How These Fit Into a Low Carb or Keto Lifestyle

These truffles are not an everyday treat — and that’s intentional.

They’re designed for:

• Special occasions
• Holidays
• Dessert when you want something truly satisfying

Because they’re rich and flavorful, one truffle goes a long way. That’s the joy of guilt-free indulgence done right — quality ingredients, mindful portions, and no added sugars.

Stored properly in an airtight container in the refrigerator, they hold their shape and texture perfectly.

Storage Tips

• Keep refrigerated until ready to serve
• Store in an airtight container
• Best enjoyed chilled or slightly softened at room temperature

Because these are made with melted chocolate and natural fats, they will soften if left out too long at room temperature.

These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.

They honor the classic taste of peanut butter cups while offering a healthier, low carb format that supports mindful indulgence -especially when you want something special without derailing your goals.

Make a batch, store them in the fridge, and enjoy the joy of guilt-free indulgence — one truffle at a time.

Easy Sugar Free Keto Chocolate Peanut Butter Truffles

 

The post Easy Sugar Free Keto Chocolate Peanut Butter Truffles appeared first on Sugar-Free Mom.

When you want a delicious low carb dessert that still fits your macros, this quick low carb keto lemon tiramisu will hit the spot! Less than 4 g net carbs and 12 grams of protein, plus authentic texture and bright lemon flavor!

Midlife Macros Friendly Lemon Tiramisu

If you’ve been following my recipes for any length of time, you know I love experimenting with low-carb desserts, keto desserts, and creative ways to turn classic Italian favorites into something that actually works for midlife bodies. This new creation might be one of my favorites yet.

Instead of using individual cakes or a sheet pan pancake recipe, I turned my lemon soufflé cake into a full 9 x 13 cake, sliced it into strips just like lady fingers, and used it as the soft sponge layer for a lemon tiramisu recipe. The result? A featherlight, creamy, perfectly balanced dessert that feels indulgent but still fits beautifully into a midlife macro approach.

This is not just another keto tiramisu recipe. It’s a smart, satisfying low-carb dessert that delivers incredible texture, bright lemon flavor, and that classic Italian dessert tiramisu experience—without the high fat or sugar crash.

Why Lemon Soufflé Cake Works So Well as a Sponge Cake

A traditional recipe for tiramisu relies on lady fingers or sponge cake layers dipped in a coffee soak while staying soft and delicate. The moment I sliced my individual lemon soufflé cake, I knew it was the perfect choice for a low-carb tiramisu.

Here’s why it works so well:

• The cake has a naturally creamy texture and perfect texture when baked properly
• It slices cleanly into single layer strips similar to homemade ladyfingers
• It stays tender even after chilling
• It absorbs flavor beautifully without turning soggy

Because this cake uses whole eggs, egg yolks, and beaten egg whites, and dried egg whites you get that classic airy structure similar to a traditional Italian sponge cake. When the whipped egg whites reach stiff peaks, they create lift without heaviness, which is key for tiramisu-style desserts.

This makes it a nice substitute for traditional lady fingers and a great option for anyone following a low‑carb diet, keto diet, or simply looking for a lighter dessert.

Turning a Lemon Cake into Lemon Tiramisu

Instead of a coffee liqueur soak or strong coffee used in traditional Italian tiramisu, this version leans into lemon flavor. Think bright, fresh, and slightly tangy—perfect for spring, dinner parties, or any special occasion.

The lemon elements come from:

• Lemon juice for brightness
• A light lemon syrup soak
• Optional lemon curd layered into the mascarpone mixture
• Garnishes like lemon slices or fresh berries

My lemon soufflé cake recipe that made individual servings now becomes the base, sliced into strips and layered just like coffee‑soaked savoiardi biscuits would be in a classic tiramisu. See the souffle cake recipe for swaps for the dried egg whites.

The Creamy Lemon Layer: Greek Yogurt + Cream Cheese Balance

For this version, I didn’t use heavy cream or whipped cream at all. Instead, I created a lighter, higher-protein layer using nonfat plain Greek yogurt combined with cream cheese, which turned out to be the perfect balance for a true midlife macro dessert.

This swap keeps the dessert creamy and satisfying without adding unnecessary fat, while still delivering that classic tiramisu-style richness.

What I Used Instead of Heavy Cream

• Nonfat plain Greek yogurt for protein and structure
• Cream cheese for richness and body
• Vanilla extract for flavor
• Monk fruit sweetener to keep it sugar free

When blended together in a large bowl using a hand mixer or electric mixer, the result is a smooth, lightly tangy cream with a beautifully creamy texture that pairs perfectly with the lemon sponge cake layers.

Why This Works So Well (Even Without Low‑Fat Cream Cheese)

I want to clarify something important here: while I used nonfat plain Greek yogurt, I did not use low‑fat cream cheese. I used regular American cream cheese.

Mascarpone cheese and cream cheese are actually closer nutritionally than many people realize. Mascarpone is slightly higher in fat, but both provide richness, structure, and mouthfeel. The key difference in this recipe is that pairing full‑fat cream cheese with nonfat Greek yogurt creates a balanced middle ground.

Here’s why this combination still works beautifully for midlife:

• Cream cheese provides the fat needed for satiety and flavor
• Greek yogurt adds protein and lightness
• The overall fat load is lower than a heavy‑cream‑based tiramisu
• Texture stays creamy, not dense or greasy

This approach supports a low‑carb diet and midlife macro goals without chasing ultra‑low‑fat swaps that often sacrifice satisfaction. You get enough fat to feel full, enough protein to stabilize blood sugar, and a dessert that still feels like the real thing.

Assembly Tips for Best Results

To assemble this lemon tiramisu using the soufflé cake:

1. Bake the lemon soufflé cake in a 9 x 13 pan lined with parchment paper
2. Allow the cake to cool completely
3. Slice into strips similar in size to keto ladyfingers
4. Lightly brush or spoon lemon syrup over each layer
5. Spread an even layer of mascarpone cream
6. Repeat layers, finishing with mascarpone on top

Cover with plastic wrap and chill for several hours or overnight. This resting time allows the flavors to meld and gives the dessert its signature structure

Texture, Flavor, and Why This Works for Midlife

One reason this classic dessert feels so satisfying is the balance. You get:

• Protein from eggs and dairy
• Moderate fat for satiety
• Lower carbs than traditional tiramisu

For women in midlife, a keto dessert recipe that combines protein and fat help stabilize blood sugar and reduce cravings. This is why this dessert works so well within a midlife macro framework and low carb diet or keto diet—it supports your goals instead of derailing them.

It’s indulgent enough to satisfy a sweet tooth, yet light enough that you don’t feel weighed down.

Variations and Fun Facts

• Layer in fresh berries for contrast
• Use a spring form pan for a more traditional presentation
• Try individual servings next time for dinner parties

Fun fact: Traditional tiramisu relies on raw eggs, often made using a double boiler to create a featherlight zabaglione. This version avoids raw eggs while still delivering that classic airy feel.

Storage and Make-Ahead Tips

This is my new favorite dessert and actually gets better with time. Store covered in the refrigerator for up to 4 days. The flavors deepen, and the cake layers stay soft without falling apart.

Sugar Free Lemon Keto Tiramisu Cake

The post Quick Low Carb Gluten Free Keto Lemon Tiramisu appeared first on Sugar-Free Mom.

These easy keto Sweet & Spicy Bacon Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.

Keto Bacon Wrapped Chicken Bites

Searching for an easy finger food keto appetizer for the Big Game Day?  Look no further than these easy Bacon Wrapped Chicken Bites!

Dipping bite sized, juicy chicken, wrapped in bacon into a creamy dressing like my homemade Ranch dressing makes for an awesome appetizer. These disappeared before I could have a few for myself!

Sweet & Spicy Flavor Without Sugar

Instead of regular brown sugar, this recipe uses a sugar-free blend that still delivers that crave-worthy flavor.

The seasoning includes:

• chili powder
• a little heat for spicy bacon
• and just enough sweetness to balance it out

The result? Spicy bacon chicken bites that taste indulgent but fit perfectly into a delicious low carb lifestyle.

Why These Sweet & Spicy Bacon Chicken Bites Work for Everyone

These sugar-free sweet & spicy bacon chicken bites have quickly become one of my most requested chicken recipes, especially when friends are coming over or someone needs an easy low-carb meal that doubles as a delicious appetizer.

I’ve been creating low-carb, keto recipes for years, and this one checks all the boxes:

• bite-size pieces
• bold flavor
• easy clean-up
• and flexible cooking methods

Whether you’re serving picky eaters, following a low-carb journey, or entertaining on game day, these bacon chicken bites never disappoint.

Quick Keto Chicken Bites

Aside from the necessary cutting of the chicken and bacon into bite sized pieces and mixing some seasonings and spices together, it’s really not that cumbersome.

A few minutes of time in the kitchen, but if you get your kids involved in wrapping the chicken you’ll be free in no time!

The Best Chicken to Use

You can make this recipe with:

• chicken breast
• chicken tenders
• or chicken tenderloins

Cut the chicken into bite-sized pieces or chicken strips, depending on whether you want true finger food or a more filling option that can become a full meal.

Tip: Thicker pieces stay juicy chicken inside, especially when wrapped with bacon.

How to Make Crispy Bacon Bites

As you can see from the photos I have some crispier looking bites and some not so crispy bites. This is for one reason, dependent on what you bake it on and whether you want crispy bacon or not.

If you choose to bake these on a regular baking pan these will produce those crispy succulent looking bites. You can also place the bites on a cooling rack over a baking pan if you’d rather have less grease and less crispy pieces of bacon.

Of course my kids and I liked the crispier bacon and my hubby liked the less crispy bacon. Either way they are sure to please everyone and bake pretty quickly.

Bacon Makes Everything Better

For the best results, use:

• thin bacon or bacon slices
• wrap each piece of chicken snugly
• and place seam side down on the pan or rack

As the bacon cooks, it turns into crispy bacon with that perfect salty bacon flavor that balances the sweet and spicy seasoning.

You can even pre-cook the bacon slightly if you prefer crispier bacon or want to reduce cooking time.

Ingredients for Sugar Free Bacon Chicken Bites

You needs just 5 ingredients and one optional if you choose!

I’m using chicken tenderloin, but you can use chicken thighs if you prefer. You also need bacon, brown sugar sub, chili powder, pepper and sugar free maple syrup which is optional.

Prepare my Homemade Ranch Dressing to serve with.

Please note; you can make these spicier, but since I was serving these to my kids I made them less spicy. These are only mildly spicy. These can be enjoyed room temperature as well!

Oven or Air Fryer Directions

This recipe works beautifully both ways:

Oven Method

• Use a rimmed baking sheet
• Add a cooling rack or wire rack on top for airflow
• This helps the bacon crisp evenly and keeps clean-up easy

Oven method instructions are on the printable recipe card below.

Air Fryer Method

If you love air fryer bacon, you’ll love this version.

• Follow the air fryer directions
• Cook until the bacon is crisp and the internal temperature of the chicken reaches 165°F

If you have an air fryer and prefer using that instead of the oven, no problem! 

You will need to cook these in two batches, one pound at a time. 

Preheat air fryer to 400 degrees F.

Wrap the bacon around each piece of chicken and place half the chicken onto your air fryer basket.

Air fry for 10 minutes, check internal temperature is 165 degrees F, if not air fry for just a few minutes more.

Drizzle sugar free maple syrup over the bites if desired and air fry one minute more and enjoy!

Continue the same procedure with the rest of the chicken bites.

Both methods give you delicious bites with minimal mess.

Serving Ideas & Dipping Sauces

These are amazing on their own, but even better with a dipping sauce.

Try serving with:

• homemade ranch dressing
• blue cheese dressing
• barbecue sauce (sugar-free)
• or your favorite dipping sauce

They’re also fantastic alongside jalapeño poppers or keto sweet pepper poppers for a full game-day spread.

Keto Bacon Wrapped Chicken Bites

The post Easy Low Carb Keto Sweet & Spicy Bacon Chicken Bites appeared first on Sugar-Free Mom.

If you are looking for a filling, quick, fiber filled, full of protein, low carb, breakfast that will keep you full till lunch, this keto peanut butter mug muffin for you! Made with ground flax, sugar free powdered peanut butter, coconut flour and an egg and it makes an amazing breakfast that will not leave you hunger within an hour.

Sugar Free Peanut Butter Mug Muffin

This sugar free Peanut Butter Muffin or healthy mug cake, whatever you want to call it, is the answer to a busy person’s dream for a healthy breakfast in minutes! 

This keto mug cake recipe takes me all the way back to 2013 and honestly, I’m still proud of it.

Before nutrition school. Before making sugar free, delicious low carb recipes then keto recipes. 

Before talking about hormones, perimenopause, or midlife metabolism.

Before “high-protein keto desserts” became a thing.

I created this Sugar Free Low Carb Keto Peanut Butter Mug Muffin because I wanted something simple, warm, satisfying, and intentional. Something that would hit the spot without sending me back for seconds… or thirds.

And here we are, more than a decade later, and this easy recipe for a little mug muffin still works even better now that I understand why.

Today I’m updating this post slightly adding new photos but left some of the older ones so you can see how I’ve improved.

Updating not to overhaul it, but to bring it into alignment with what I now teach about midlife macros, blood sugar balance, protein intake, and hormone support-especially for women in perimenopause and menopause.

Why Mug Muffins Still Matter (Especially in Midlife)

If you’ve followed me for any length of time, you know I’m a big believer in single-serve recipes and I also really love a gluten-free mug cake that can satisfy a sweet tooth fast. 

Not because we lack willpower.

Not because food is “bad.”

But because decision fatigue and stress are real,especially in midlife.

A keto mug muffin:

• removes portion guesswork
• satisfies sweet cravings without overeating
• supports consistency instead of perfection
• fits into a midlife macros low carb or keto lifestyle
• and helps prevent the “I already blew it” mindset

This is exactly why this peanut butter mug muffin has remained one of my favorite keto desserts over the years.

The Ingredient I Didn’t Fully Appreciate Back Then: Flaxseed

When I first published this easy keto peanut butter mug cake recipe, I used flaxseed meal because it worked as an almond flour replacement since my youngest son has a tree nut allergy.

What I didn’t fully understand in 2013- but absolutely do now- is how powerful flaxseed is for midlife women.

Health Benefits of Flaxseed for Midlife Women

• ​Flaxseed is rich in:Lignans, which support healthy estrogen metabolism
• Soluble fiber, which helps stabilize blood sugar
• Omega-3 fatty acids, which support a healthy inflammatory response by reducing chronic inflammation
• Gentle digestive support, especially helpful during hormonal shifts

For women in perimenopause and menopause, flaxseed can help support:

• blood sugar regulation
• hormone balance
• satiety and fullness
• and reduced cravings

That makes this peanut butter cake mug muffin not just sugar-free and low carb, but strategic.

Why I Use Sugar-Free Powdered Peanut Butter Instead

 I use sugar-free powdered peanut butter rather than traditional natural peanut butter and that choice is very intentional.

Powdered peanut butter gives you:

• all the peanut flavor
• significantly less fat
• fewer calories
• and a higher protein-to-fat ratio

For women in midlife, this matters.

As hormones shift, many of us no longer thrive on ultra-high fat the way we may have earlier in our keto journey. Instead, we do better with:

• adequate protein
• moderate fat
• stable blood sugar
• and meals (or desserts) that feel satisfying without being heavy

Using powdered peanut butter allows this mug muffin to stay aligned with a midlife macro approach, low carb, high protein and moderate fat.

High Protein Matters More Than Ever in Midlife

One of the biggest shifts I’ve made in recent years is prioritizing protein, especially for women over 40.

This mug muffin isn’t just low carb- it’s also high in protein, which helps:

• support lean muscle
• improve satiety
• reduce blood sugar swings
• and prevent nighttime cravings

Protein plus fiber plus fat = calm, satisfied, and done.

That’s exactly what we want from any meal or dessert we eat.

Texture & Flavor Notes

This mug muffin has a soft, moist texture, a very similar texture to a baked muffin rather than a cake.

You can customize it easily:

• Swap powdered peanut butter for almond butter
• Add sugar-free chocolate chips or Lily’s peanut butter chips
• Drizzle with warm peanut butter sauce
• Top with sugar free whipped cream or coconut cream
• Top with a dollop of plain Greek yogurt and Strawberry preserves

It’s incredibly versatile which is why it’s still relevant all these years later.

Why I’m Still Sharing This Recipe Over a Decade Later

This recipe reminds me that:

• you can evolve without abandoning what worked
• you don’t need extreme rules to succeed
• and simple, intentional choices add up

I didn’t know everything back then, but I knew enough to create something that helped women stay consistent.

Now, with what we know about protein, flaxseed, blood sugar, and midlife metabolism, this Sugar Free Low Carb Keto Peanut Butter Mug Muffin is even better.

And sometimes?

One warm, high-protein mug muffin really is enough.

Can I Swap Powdered Peanut Butter for Peanut Flour?

Yes — but with a few important notes.

Powdered peanut butter and peanut flour are similar, but they’re not identical, so the results will be slightly different.

Here’s how they compare:

No added salt unless specified

Sugar-free powdered peanut butter

• Made from defatted peanuts
• Lightly processed for flavor
• Often contains a small amount of added salt
• Tends to be a bit smoother and more “peanut-buttery” in taste

Peanut flour

• Also made from defatted peanuts
• Finer and more neutral in flavor
• Slightly drier and more absorbent

How to Swap It Successfully

If you’re using peanut flour instead of powdered peanut butter:

• Use the same amount
• Expect a slightly drier texture
• Add 1–2 teaspoons of more liquid (water, almond milk) 
• Consider adding a pinch of salt for flavor

More Mug Cake Recipes

Chocolate Peanut Butter Mug Cake

1 minute Chocolate Cake

Sugar Free Red Velvet Mug Cake

Keto Cannoli Mug Cake

Sugar Free Low Carb Keto Peanut Butter Mug Muffin

 

The post Sugar Free Low Carb Keto Peanut Butter Mug Muffin appeared first on Sugar-Free Mom.

This amazing air fryer high protein keto roll has 12 grams of protein and less than 1 g net carbs! Easily made in your air fryer or oven. 

How my High-Protein Keto Rolls turned into a single serving

Sometimes the best recipes don’t start with a plan.

They start with hunger.

This one came together on a very real, very relatable day. I came home after a workout, I was hungry now, and I needed something that felt like a real breakfast, not just a snack. I didn’t want to cook a full meal, I didn’t want to pull out a bunch of ingredients, and I definitely didn’t want to wait.

That’s when this single-serve high-protein keto roll experiment happened and honestly, I didn’t expect it to work as well as it did.

What surprised me most wasn’t just that it worked… it was that it turned into something I immediately wanted to make again.

The Original Recipe That Started It All

This great recipe exists because of the original batch recipe.

My High-Protein Fluffy Keto Low Carb Rolls (makes 6 rolls) have been doing incredibly well on Instagram and Facebook because they taste like regular bread rolls with gluten!

So many of you have been making them, tagging me, leaving comments, and sharing your photos. That feedback is always what pushes me into the kitchen to keep testing.

The original recipe:

• Makes 6 fluffy keto bread rolls
• Uses egg white protein powder for structure
• Has no almond flour, coconut flour, wheat flour, or psyllium husk powder
• Delivers about 12 grams of protein per roll

They’ve been used as hamburger buns, breakfast sandwiches, dinner rolls, and even toasted with melted cheese. Seeing how versatile they are made me wonder…

Could I make just one?

Why I Wanted a Single-Serving Version

Here’s the thing I know many of you relate to- sometimes you don’t need six rolls.

You need one roll.

One roll that:

• Fits a low-carb diet or keto diet and Midlife Macros™
• Has enough protein to actually satisfy you
• Doesn’t spike blood sugar
• Can be made in 10–15 minutes
• Doesn’t require pulling out a food processor

I wanted something closer to a keto biscuit/ roll / keto bun hybrid, but without fathead dough, mozzarella cheese, or cream cheese baked into the batter.

Just eggs.

And protein.

The After-Workout Experiment

I had just gotten home from working out, and I could feel that familiar hunger creeping in, the kind where waiting too long usually leads to poor choices.

I grabbed:

• One egg
• Egg white protein powder
• Plain nonfat Greek yogurt (instead of sour cream)
• Baking powder

That was it. No almond flour, coconut flour, mozzarella cheese, or psyllium husk powder.

I separated the egg, used a milk frother to whip the egg white (it didn’t form stiff peaks, more like frothy milk foam), mixed the yolk with the protein powder and yogurt, folded everything together, and crossed my fingers.

Instead of turning on the oven, I reached for the air fryer. But you could also just bake in a regular preheated oven, it will just take a bit longer.

Turning It Into the Perfect Breakfast

This is where it went from “successful experiment” to I need this again tomorrow.

I popped the sliced roll into the toaster on a regular setting until lightly golden.

Then I topped it with:

• 1 tablespoon cream cheese per side
• Smoked salmon
• Capers
• Homemade pickled onions

It tasted like something you’d order at a café-but it fit my Midlife macros, my low-carb lifestyle, and my post-workout hunger.

This is the kind of breakfast that keeps blood sugar stable, delivers enough grams of protein, and actually feels satisfying.

Nutritional Information is all on the printable recipe card at the bottom of the page

For the single roll alone:

• Around 12 g protein
• About 1 grams of carbs

When you add eggs, cream cheese, or smoked salmon, you can easily hit 20–30 grams of protein, which is ideal for midlife metabolism and muscle support.

This is exactly why I love recipes like this- they’re flexible. You can build them around your favorite fillings:

• Eggs and bacon for Breakfast sandwiches
• Keto dinner rolls with any main entree
• Cream cheese with smoked salmon

Why I Love Sharing the Process

Some of my favorite recipes on SugarFreeMom.com came from moments just like this- real life, real hunger, and a little curiosity.

I love showing you not just the polished recipe, but how a recipe comes to be. Because that’s how confidence in the kitchen is built.

If you love this single-serve version, the delicious recipe for the original 6-roll recipe is still my go-to when I want meal prep, family dinners, or freezer-friendly keto bread rolls.

Both have a place.

And sometimes… you just need one roll.

Can I Swap the Greek Yogurt for Cottage Cheese?

Yes, you can, but the texture will be different.

This swap works best if you understand why Greek yogurt behaves better in this recipe.

Plain Greek yogurt is:

• Thick and smooth
• Low in moisture
• Evenly distributed when mixed

That’s why it helps create a lighter, more stable biscuit texture in a single-serve, high-protein recipe like this.

What Happens If You Use Cottage Cheese Instead?

If you use cottage cheese as-is

• The batter will be wetter
• The biscuit may be more eggy
• The center may take longer to set
• Texture will be softer and less uniform

This is because cottage cheese contains more liquid and curds, which don’t blend smoothly on their own.

If someone really wants to swap it, this is the best approach:

• Use full-fat or low-fat cottage cheese
• Blend it first until completely smooth
• Measure the same amount: 1 tablespoon
• Expect a slightly denser, more custard-like biscuit

Even blended, cottage cheese will still produce a less fluffy result than Greek yogurt, but it will work.

Lazy Method (No Egg Separation)

If you don’t want to separate the egg or whip the egg white, you can absolutely make this high-protein keto biscuit using a simpler, mix-and-bake method. Just know that the texture will be denser, not as light as the whipped version.

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?  

Can I Use Whey Protein Instead of Egg White Protein?

Yes — but the best choice depends on how you’re making it.

When I tested this recipe with unflavored whey protein, it worked beautifully in the mini waffle maker. The texture was soft, tender, and perfect for protein waffles.

However, for the air fryer roll version, I still recommend using unflavored egg white protein powder.

Here’s why:

• Egg white protein gives more structure and lift.
• It creates a firmer, more bread-like texture.
• It holds its shape better in the air fryer.
• It slices cleanly for sandwiches.

Whey protein is softer and more delicate. In the waffle maker, that’s perfect. In the air fryer roll, it can be slightly too tender and won’t rise the same way.

Here’s the simple breakdown:

Air fryer roll → Egg white protein is best

Mini waffle maker → Whey protein works great

Want the most structure? → Use egg white protein

Want quick and easy waffles? → Whey is a great option

Both versions keep the protein high and fit beautifully into my Midlife Macro Method, especially for midlife women who need adequate protein to protect muscle while keeping fats moderate.

Can I Make This in a Mini Waffle Maker Instead of the Air Fryer?

Yes — and it’s FAST.

A reader shared that she skipped the air fryer and poured the batter into a Mini Dash Waffle Maker — and made two small waffles instead.

So of course I had to try it.

It worked perfectly.

Here’s how:

1. Preheat your mini waffle maker.
2. Pour half the batter into the center.
3. Cook 2–3 minutes (until golden and set).
4. Repeat with remaining batter.

You’ll get:

• Two small protein waffles
• Crispy edges
• Soft interior
• Ready in minutes

This method is quicker than the air fryer and perfect when you want something toast-able or for sandwiches or topped with cream cheese, strawberry jam, eggs, or avocado.

Macros for these two waffles using the unflavored whey protein, egg and plain Greek 2% yogurt is: Calories: 136, Protein: 17g, Carbs: 2g, Fat: 6g

Easy Air Fryer Single Serve High Protein Keto Bread

The post Easy Air Fryer Single Serve High Protein Keto Bread appeared first on Sugar-Free Mom.

These keto hot chocolate cookies are perfect for the winter or holiday season! These chewy cookies with gooey marshmallows on top can be enjoyed on a keto diet with just 2 g net carbs per cookie! 

Keto Chocolate Cookies Recipe with Keto Marshmallows

When the winter season hits our state, I am all about a warm mugful of hot chocolate! But being on a ketogenic diet, I would rather make myself a delicious treat at home so I can control what goes in it and use a premium array of ingredients!

​Thinking about hot chocolate gave me the idea for a hot chocolate cookie with marshmallows, but I didn’t want a crunchy cookie!

​I wanted a chewy, chocolate cookie recipe that tastes like you were having a cup of hot chocolate with a luxurious velvety texture and these keto cookies are it! Curbs that sweet tooth for sure!

Carbs in Traditional Hot Chocolate Mix

​According to the app I use, Cronometer. 1 envelope of a hot chocolate packet prepared with 6 ounces of water has23 grams of total carbs in it and 18.7 grams of sugar!

That would certainly spike ones blood sugar and cause cravings for more! 

Carbs in our Hot Chocolate Recipe

I know you can find sugar free hot chocolate mix at a grocery store today but often the ingredients aren’t the best as they use artificial sweeteners and those are known to spike blood sugar.

I stay away from store bought sugar free items and just make it myself at home which is really simple!

Our keto hot chocolate recipe needs just 4 simple dry ingredients and then you add your favorite milk of choice.

This keto hot chocolate recipe for delicious chocolate goodness has just 5 net carbs using unsweetened almond milk per serving size. The hot chocolate powder can also store in an airtight container for up to 2 months. 

If you don’t want any carbs or calories, you can try KetoChow Cocoa electrolytes which I love! 

Sugar-Free Marshmallows

I didn’t have time to make a recipe for sugar free marshmallows, so I purchased these mini Choczero marshmallows on Amazon.

They taste great and melted wonderfully on top of these festive cookies! They stayed nice and gooey on the cookie even the day after being baked! 

Sugar-Free Chocolate Chips

I used Lily’s semi-sweet dark chocolate chips that are sugar free made with stevia. I just melted about 1/2 cup and drizzled over the top of each cookie. 

​If you can’t get that brand or don’t like either low carb sweetener, the Choczero brand has milk chocolate chips made with Monk Fruit.

GoodSam is another brand that has a different sweetener for their chips using Allulose you may like instead. 

Can I change the Sugar Substitutes?

You can certainly use your favorite sweetener to make these tasty cookies. I think the best results are using a combination of a natural sweetener like stevia, allulose, or monk fruit, to help alleviate any aftertaste. 

Here’s my Ultimate Sweetener Guide & Conversion Chart.

I used a powdered monk fruit sweetener as well as chocolate monk fruit sweetener in liquid form which really makes for a rich chocolate flavor and like a mug of hot cocoa.

In fact, I use the liquid chocolate monk fruit in warm unsweetened almond milk because it tastes just like having a cup of hot chocolate without the carbs or added sugar. 

Can I make these dairy free?

Yes, you can make these easy keto chocolate cookies dairy free by swapping the butter with softened room temperature coconut oil.

Can I use almond flour instead?

The best part about using sunflower seed flour to make nut free keto recipes is that it’s the perfect choice to swap with almond flour because you can use the same exact amount. 

More Festive Cookie Recipes

Keto Chocolate Chip Cookies (chewy or crunchy)

Keto Peanut Butter Cookies

Keto Thumbprint Cookies

Keto Cranberry Pistachio Cookies

Keto Pecan Snowballs

Sugar Free Keto Hot Chocolate Cookies 

The post Best Sugar Free Low Carb Keto Hot Chocolate Cookies appeared first on Sugar-Free Mom.

This delicious classic keto Italian lemon zabaglione needs just 4 simple ingredients and 10 minutes of time to make! Just 3 grams of carbs!

A Classic Italian Dessert Made the Easiest Way

Lemon zabaglione is considered a classic Italian dessert, traditionally made with rich egg yolks, sugar, and dessert wines like Marsala or Vin Santo.

Over the years, I’ve learned that the easiest way to make it at home is using a double boiler and keeping the heat low and steady.

This recipe starts with a simple egg yolk mixture, no flour, no egg whites, no baking -just yolks, sweetener, lemon juice, and gentle heat.

Cooking it over a pot of water instead of direct heat gives you full control and prevents scrambling. The key is low heat, constant whisking, and patience.

If you’ve never made zabaglione before, don’t overthink it. This is truly a great way to impress guests without a lot of effort.

About the Wine (and Alcohol Content)

Traditionally, zabaglione is made with sweet wine, most often Marsala wine, though other dessert wines like Vin Santo are also used depending on the Italian version and region.

For my lemon zabaglione, I used a dry white wine, which keeps the flavor light and lets the lemon shine. During cooking, the alcohol content cooks off gently as the egg mixture thickens, leaving behind flavor without tasting boozy.

That said, this dessert is just as delicious without wine.

Wine-Free Option

If you prefer to skip alcohol altogether:

• Simply replace the wine with water
• You’ll still get a smooth, creamy, traditional zabaglione texture

This makes it perfect for a dinner party, holidays, or anyone avoiding alcohol.

Texture Matters: Low Speed, Low Heat, Big Results

The secret to a perfect lemon zabaglione is resisting the urge to rush.

• Keep the heat low
• Whisk constantly at a steady, low speed
• Scrape the bottom of the bowl often so nothing sticks

As the mixture thickens, it will turn glossy and pale yellow. This is where zabaglione differs from lemon curd, it thickens through air and gentle heat, not butter or starch.

Once finished, it can be served:

• Warm
• At room temperature
• Or chilled

All three are delicious, depending on your favorite way to enjoy it.

How I Serve Lemon Zabaglione

My favorite way to serve this simple Italian dessert is spooned over fresh berries or fresh fruits. The acidity of the fruit balances the richness of the egg yolks perfectly, especially after a heavy meal.

Other serving ideas:

• Over slices of pound cake
• With a light dusting of cocoa powder (more traditional for classic zabaglione)
• Alongside almond biscotti for dipping

It’s a wonderful option for anyone with a sweet tooth who doesn’t want a heavy slice of cake.

Making It Low Carb (and Still Traditional)

Because this recipe relies on egg yolks and gentle cooking rather than flour or starch, it’s naturally low carb and works well for those following a keto diet or simply cutting back on sugar.

Using allulose keeps the texture smooth and prevents crystallization, which is especially important for egg-based desserts like this. It’s one of the reasons this recipe fits seamlessly into my style of cooking, traditional flavors, modern ingredients.

When I Turned It Into a Mascarpone Cream

To make more servings, I turned this classic version of lemon zabaglione into a mascarpone-based cream by folding in mascarpone cheese and a little heavy cream. This creates a softer, mousse-like texture that’s slightly less yellow and a bit more mild in lemon flavor.

Honestly, I was nervous about this version.

But when my dad, who is Italian and Sicilian-tried both, he loved them equally. He even called me the next day to tell me the truth (and if you know Italian dads, you know they will tell you the truth).

He also loved my parmesan biscotti served with stracciatella soup, which made the whole meal feel very traditional and very personal.

Lemon Zabaglione Mascarpone Cream (To Make More Servings)

If you’d like to stretch this recipe to serve more people, you can turn it into a lemon zabaglione mascarpone cream. This version is slightly less yellow and less lemon-forward, but still creamy, smooth, and absolutely delicious.

This is exactly how I made it to increase servings.

Additional Ingredients

• ¾ cup mascarpone cheese
• 2 tablespoons heavy cream

How to Make the Mascarpone Version

1. Once the zabaglione has finished cooking, let it cool slightly.
2. In a separate bowl, whisk the mascarpone until smooth.
3. Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
4. Gently fold the mascarpone mixture back into the remaining zabaglione.
5. Stir in the heavy cream until smooth and spoonable.

Yield & Texture Notes

• Increases the yield to about 1¾–2 cups, depending on how gently it’s folded
• Texture becomes mousse-like and creamy
• Color will be lighter and less yellow
• Lemon flavor is softer but still present

Lemon Zabaglione Mascarpone Cream

• Refrigerate in an airtight container for up to 3 days.
• Texture will firm up slightly when cold.
• Stir gently before serving to restore creaminess.
• Best served chilled or just slightly cool.
• Do not freeze, as texture may separate.

Serve either version with berries, biscotti, or alongside another lemon dessert for an elegant finish. For Christmas I made my Almond Amaretti Cookies from my cookbook, Naturally Keto.

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks. 

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?  

The post Sugar Free Low Carb Keto Italian Lemon Zabaglione appeared first on Sugar-Free Mom.

If you’re a lemon lover and you’re looking for a light, elegant dessert that’s also high protein, that won’t spike your blood sugar or blow your macros for the day, these Easy High-Protein Low-Carb Keto Lemon Soufflé Cakes are going to become a favorite.

High Protein Lemon Soufflé Cakes

These are not pancakes and not dense cakes and they are not made with cream cheese or cottage cheese. They’re light, fluffy, individual soufflé-style cakes made with simple ingredients and baked gently for the best fluffy texture.

Each keto lemon cake is:

• High protein
• Low carb
• Keto-friendly
• Made without almond flour or coconut flour
• Perfect as a healthy dessert or light treat any day of the week
• ​Tangy lemon flavor
• Great for meal prepping

From Sheet Pan Pancake to Soufflé Cake

These sugar free lemon soufflé cakes actually started as a recipe development experiment during one of my Facebook Live cooking shows.

I originally adapted the batter from my sheet pan pancake recipe, testing it as individual cakes using lactose-free whole-milk ricotta and baking at 350°F. While they tasted good, they browned too quickly and were slightly dry in the center.

That’s when I knew the recipe needed refining.

On the next test, I:

• Swapped ricotta for plain nonfat Greek yogurt
• Lowered the oven temperature to 325°F
• Baked them low and slow for 25–28 minutes
• Folded the egg whites gently for maximum lift

The result? Light, fluffy, perfectly cooked lemon soufflé cakes with a soft center and golden tops, no dryness at all. This version is the clear winner.

Why Greek Yogurt Works So Well

Using nonfat plain Greek yogurt instead of ricotta makes these:

• Lighter in texture
• Higher in protein
• Lower in fat
• Easier for most people to find and use

Greek yogurt keeps the cakes moist without weighing them down, which is especially important when you’re baking with egg whites and egg white protein powder.

It also makes these cakes a great snack option to enjoy for anyone following:

• A low-carb diet
• A keto diet
• Or my Midlife Macro Method

Perfect for Midlife Macros

These lemon soufflé cakes fit beautifully into Midlife Macros, especially if you’re someone who still wants dessert, just in a smarter way.

Each individual cake has:

• High protein to support muscle and metabolism
• Very low net carbs and lower fat
• Just enough fat to feel satisfying
• No regular sugar and no flour

They’re ideal for:

• A planned keto dessert on a maintenance day or even on a deficit day since the calories are so low, which was completely unintentional on my part but it works!
• A lighter sweet treat when cravings hit
• Anyone focused on balancing blood sugar and choosing nutrient-dense whole foods

This is exactly what I mean when I say you don’t need to eliminate desserts, you just need better options.

What Makes These Soufflé-Style

The key to the fluffy texture is whipped egg whites.

By separating the eggs and whipping the whites to stiff peaks (with a little white vinegar for stability), then gently folding them into the yolk mixture, you create natural lift without flour.

These cakes:

• Puff up beautifully while baking
• Gently settle as they cool (that’s normal for soufflés)
• Stay soft and airy inside

They’re best served:

• Slightly warm or fully cooled and chilled
• Topped with Greek yogurt or if you really want to indulge add some of my sugar-free whipped cream!
• Finished with fresh berries or extra lemon zest

Can I swap the Greek yogurt for ricotta cheese?

Yes. I originally tested these lemon soufflé cakes using lactose-free whole-milk ricotta during a Facebook Live cooking show showing my recipe development using my sheet pan keto pancake recipe as the base.

That version baked faster at a higher temperature and browned more quickly, which made the centers slightly drier. While ricotta works, I found that plain nonfat Greek yogurt produces a lighter, fluffier texture when baked at a lower temperature.

If you use ricotta:

• Use ¾ cup whole-milk ricotta
• Bake at 325°F
• Expect a slightly denser, more cake-like texture

What can I use instead of egg white protein powder?

The egg white protein powder helps give these lemon soufflé cakes structure and keeps them high in protein without adding flour.

If you don’t have egg white protein powder, here are your best options:

Option 1: Whey Protein Powder (Best Swap)

• Use ½ cup unflavored whey protein powder
• Texture will be slightly softer and less airy
• Works well for a cake-style result

Option 2: Collagen Peptides

• Use ½ cup collagen peptides
• Results will be softer and more custard-like
• Collagen does not provide the same structure, so expect less lift

Can I use almond flour or coconut flour instead of protein powder?

No — those are not good substitutes in this recipe.

Almond flour and coconut flour:

• Change the texture completely
• Add unnecessary carbs and fat
• Turn this into a dense cake instead of a light soufflé

This recipe was designed to be flourless for a reason.

Can I use sour cream instead of Greek yogurt?

Yes, sour cream works structurally, but the texture will be different.

Sour cream creates:

• A richer crumb
• Slightly less lift
• More browning at higher temperatures

Greek yogurt keeps these cakes lighter and more soufflé-like, which is why it became my final choice.

Storage Tips

• Store in an airtight container in the refrigerator for up to 5 days
• Freeze for up to 3 months
• Thaw overnight in the fridge and enjoy cold or gently warmed

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks. 

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?  

The post Easy High Protein Low Carb Keto Lemon Soufflé Cake appeared first on Sugar-Free Mom.

Sugar Free Low Carb Keto Cannoli Mug Cake for Two is a perfectly portioned dessert for any night of the week that still satisfies your sweet tooth — without the sugar crash.

Cannoli Keto Mug Cake

If you’ve ever found yourself craving something sweet late at night, standing in the kitchen wondering if it’s worth baking an entire cake just to satisfy that craving, this Sugar-Free Low Carb Keto Cannoli Mug Cake for Two is exactly what you need.

This recipe was first published back in 2015, and it’s still one of my most popular low-carb desserts today — which honestly makes me smile because at the time, keto mug cakes weren’t everywhere yet.

In fact, layering mug cakes into an actual “mini cake” wasn’t something I saw many bloggers doing at all back then. It was one of those why hasn’t anyone done this yet? moments.

Fast forward years later, and mug cakes are everywhere — but this one still stands out because it’s perfectly portioned, quick, satisfying, and tastes like a true Italian cannoli-inspired dessert without the sugar overload.

If you’re someone who struggles with sweet tooth cravings, blood sugar balance, or portion control — especially at night — this recipe was made for you.

Why Keto Mug Cakes Are One of My Favorite Low-Carb Desserts

I’ve been creating sugar-free, low-carb, and keto recipes for nearly two decades now, and keto mug cakes remain one of my favorite tools for long-term success.

Here’s why:

• They’re perfectly portioned desserts

• No leftovers sitting on the counter calling your name

• Quick enough to make even on a busy weeknight

• Ideal for people learning to balance blood sugar

• Great for anyone coming off my 30-day sugar elimination diet or sugar detox

Instead of baking a full cake and relying on willpower, mug cakes help you work with your biology, not against it.

This keto cannoli mug cake part is divided into 4 servings and truly fulfills that sweet tooth craving without turning into an all-night grazing situation.

And because this recipe makes two layers, it feels special — like a real dessert — not just “diet food in a mug.”

A Note on Cake Decorating (or Lack Thereof)

I’ll be honest — I am not a cake decorator.

Never have been. No ambition to become one. I care far more about taste, texture, and ingredients than whether my frosting is perfectly smooth. Give me creamy frosting, plop it on, add toppings, and I’m happy.

So if your layered mug cake looks a little rustic? Perfect. We’ll call it artisan. 😉

I feel no shame in calling myself a lame cake decorator. It’s an art and clearly a skill I have not mastered. Does it mean my cake is anything else than amazing in taste, certainly not. So I hope you can look past the flaws.

Microwave OR Oven Directions — Your Choice

One of the best parts about this sugar-free low carb cannoli mug cake is that you can make it in the microwave OR the oven, depending on what you prefer.

Microwave Directions

Perfect when you want dessert now.

• Mix the dry ingredients in a bowl

• Add the wet ingredients and whisk

• Pour into greased ramekins

• Microwave one at a time for about 1 minute each

You’ll have two small cakes ready in under 2 minutes total.

Oven Directions

Ideal if you don’t use a microwave or want a slightly firmer texture.

• Preheat oven to 350°F

• Bake for 10 minutes

• Let cool completely before frosting

Both methods work beautifully — choose what fits your lifestyle.

Coconut Flour vs Almond Flour in Mug Cakes

This recipe uses coconut flour, which behaves very differently than almond flour.

Coconut flour:

• Is more absorbent

• Requires fewer dry ingredients

• Creates a lighter, sponge-like texture

• Works well for microwave baking

Almond flour mug cakes tend to be heavier and oil-dense, and some people say a bit “grainy”, while coconut flour allows this cake to stay light — perfect for layering.

Tools to Make Low Carb Keto Mug Cake

Glass mixing bowls-Having a glass mixing bowl set of multiple sizes is really useful because they can go in the microwave or over a sauce pan of simmering water to melt chocolate or anything else. 

Shallow Quiche Ramekins– These quiche ramekins make layering a mug cake much easier as they are flatter then using a standard sized ramekin. 

Cake Decorating Turntable-If you want to decorate better than I have, it’s best to just invest in a nice turntable with appropriate spatulas for decorating. 

Cannoli Flavor Without the Sugar

Traditional cannoli filling relies heavily on sugar. This version keeps the classic cannoli flavor using:

• Almond extract

• Liquid stevia

• Creamy cannoli frosting

• Optional sugar-free chocolate chips

• Chopped pistachios (traditional for cannoli)

You can customize the frosting based on your needs — dairy-free, nut-free, or classic cream cheese-based.

Sugar-Free Frosting Options

Nutrition information does not include frosting, since you can choose what works best for you.

Popular options:

• Vanilla Cream Cheese Frosting
• Vanilla Butter Cream Frosting
• Chocolate Buttercream Frosting
• Peanut Butter Buttercream Frosting
• Cannoli Frosting

This cake is essentially a neutral low-carb base, which makes it incredibly versatile.

Why This Recipe Still Matters Today

This isn’t just a mug cake.

It’s a reminder that you don’t need to eliminate dessert to be healthy — you just need better options. Perfectly portioned desserts like this help you enjoy food while still supporting long-term health, blood sugar balance, and sustainability.

That’s why this is my favorite keto dessert recipe that has stood the test of time — and why it’s still just as relevant today as it was in 2015.

More Keto Low Carb Mug Cakes

Keto Chocolate Mug Cake

Keto Peanut Butter Mug Cake

Keto Red Velvet Mug Cake for Two

Keto Cinnamon Roll Mug Cake

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?  

Sugar Free Low Carb Cannoli Mug Cake for Two

 

The post Sugar Free Low Carb Keto Cannoli Mug Cake for Two appeared first on Sugar-Free Mom.

This easy sugar-free coconut cream pie is pure nostalgia with a modern, low-carb twist. Creamy, rich, and deeply coconut-forward, this classic dessert has been completely transformed into a keto dessert that fits beautifully into a low-carb or keto diet—without sacrificing flavor, texture, or that old-fashioned comfort we all love.

Sugar-Free Coconut Cream Pie

This luscious, sugar-free coconut cream pie is heaven on a fork and not as hard as you think to make at home!  

With a low-carb flaky pie crust, a silky coconut cream filling, and just 3 grams of net carbs per serving, this is the kind of dessert that makes you forget you’re eating sugar-free. It’s a true classic dessert made for keto and sugar free.

If you’ve ever thought coconut cream pie was too complicated, let me reassure you: while there are a few steps, this recipe is absolutely doable at home—even if this is your first time making a homemade custard-style filling.

All nutritional information is at the bottom of this page on the printable recipe card.

All coconut lovers will appreciate this luscious keto coconut cream pie made with a homemade gluten-free pie crustand a rich, creamy coconut custard filling that sets perfectly in the refrigerator.

Each bite delivers that unmistakable coconut flavor you remember from grandma’s time—without the sugar overload.

Traditional coconut cream pie is loaded with sugar, refined flour, and pudding mix, making it impossible to enjoy on a low-carb or keto diet. This low-carb coconut cream pie skips all of that while still achieving the same luxurious texture using simple, real ingredients.

Using egg yolks instead of whole eggs is the secret to achieving a smooth, velvety custard filling. Egg yolks create richness and help the filling set properly without becoming rubbery or eggy.

Coconut Cream Pie vs. Coconut Custard Pie

While these two desserts are often confused, there is a clear difference between a coconut cream pie and a coconut custard pie.

• Coconut Custard Pie: The filling is poured into the crust and baked in the oven. It’s a simpler method and creates a firmer, more egg-forward texture.
• Coconut Cream Pie: The filling is cooked on the stovetop in a large saucepan over medium-low heat, thickened first, then poured into a baked pie crust and chilled until fully set.

This easy coconut cream pie recipe is a true coconut cream pie, meaning the filling is cooked, thickened, and cooled before slicing. The result is a rich custard-style filling that holds its shape beautifully.

If you’re looking for a dairy-free option, my sugar-free coconut custard pie is a great alternative since it relies solely on coconut milk and eggs.

The Keto Pie Crust Options

You have a few excellent choices when it comes to the crust part of this recipe. Each option works well depending on your dietary needs. Unlike traditional pie crust, ours does not have any wheat flour, and all options offer you a gluten-free pie crust. 

Low-Carb Flaky Pie Crust

This is my go-to keto pie crust, made with coconut flour not almond flour, coconut oil or butter, and exact measurements to ensure success. It bakes up golden brown and sturdy enough to hold the creamy filling.

​Low-Carb Chocolate Pie Crust

This is a nice complement to the coconut flavor and is also a nut free alternative for those with tree nut allergies!

Crustless Option

If you prefer, you can skip the crust entirely and serve the coconut cream filling in individual bowls or ramekins for an easy, elegant dessert.

Making the Creamy Coconut Filling

The heart of this recipe is the creamy coconut filling. Here’s what makes it work:

• Egg yolks (tempered slowly to avoid scrambling)
• Heavy cream and canned coconut milk for richness
• Unsweetened shredded coconut for texture
• Xanthan gum to help the filling set
• Vanilla extract and coconut extract for flavor depth

When cooking the filling, stir constantly with a wooden spoon, making sure to scrape the back of a spoon along the bottom of the saucepan. You’ll know the filling is ready when it thickens enough to coat the spoon.

Once thickened, pour the filling into the baked pie crust, smooth the top of the pie, and cover directly with plastic wrap to prevent a skin from forming. Chill for several hours or overnight.

Can I skip the Unsweetened Shredded Coconut?

Yes! If you’re not a fan of coconut texture, simply leave out the unsweetened shredded coconut. The result will be an ultra-smooth custard filling.

For added flexibility, you can toast unsweetened coconut flakes separately and sprinkle them over the surface just before serving. This gives guests the option to customize their slice.

Whipped Cream Topping

No low carb coconut cream pie is complete without a fluffy whipped cream topping.

Use cold heavy whipping cream and beat in a large mixing bowl until stiff peaks form. Lightly sweeten with your preferred low-carb sweetener and add a splash of vanilla extract.

Spread or pipe the whipped topping over the chilled pie, then garnish with toasted coconut flakes for a beautiful finishing touch.

You can also use my favorite whipped cream canister!

Low Carb Sweetener Swaps

There are many sugar-free sweeteners on the market today: figuring out which is the best to use for one purpose or another can be quite confusing.

Unfortunately, the product labels can be misleading, and not all sugar-free sweeteners are created equal. 

Choosing the right sugar-free sweetener makes all the difference. Over the years, I’ve tested them all—from stevia to erythritol and monk fruit to allulose.

For creamy desserts like this one, allulose or a monk fruit blend works best because they dissolve smoothly and don’t recrystallize.

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

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

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

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

Coconut is Not a Tree Nut

Despite common belief, coconut is not a botanical nut—it’s a fruit called a drupe. While the FDA lists coconut as a tree nut for labeling purposes, many people with tree nut allergies can safely consume coconut.

As always, if you have allergies, consult your allergist before trying new ingredients.

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

More Keto Coconut Desserts

• Coconut Lime Cheesecake
• Lime Coconut Yogurt Chocolate Cups
• Coconut Flan
• Chocolate Coconut Cookies
• Dairy Free Chocolate Coconut Popsicles

Storage Tips

• Cover the pie tightly with plastic wrap or if leftover pieces store in an airtight container in the fridge.
• Store in the refrigerator for up to 7 days
• Best served chilled

This delicious keto coconut cream pie actually tastes even better the next day, once the filling has fully set.

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?  

Keto Coconut Cream Pie Recipe

The post Easy Sugar Free Low Carb Keto Coconut Cream Pie appeared first on Sugar-Free Mom.

Whether you’re on a keto diet, carnivore diet, low carb diet or just looking to add more protein each day, these fluffy high protein keto rolls are for you and don’t taste like styrofoam! 

Best High Protein Keto Rolls

If you’ve been around here for a while, you know cloud bread has been part of my kitchen for nearly a decade.

I first shared my original cloud bread loaf back in 2016, and over the years I’ve continued improving and adapting it based on real life, changing nutritional needs, and especially what works best for midlife women.

Each version I’ve shared has served a purpose — and today, I’m excited to introduce my newest and most balanced version yet:

Best Easy Fluffy Flourless High-Protein Keto Rolls and How They Compare to My Other Cloud Bread Recipes

These rolls are soft, fluffy, savory, and truly satisfying, with 12 grams of protein per roll and just 2 gram of carbs — without being overly high-fat or relying on fillers. All nutritional information is on the printable recipe card at the bottom of this page. 

Before we dive into the new recipe, let me walk you through how each cloud bread version is different and why you might choose one over another.

Why the Recipes Look Different (and Why That’s Awesome)

Each version of cloud bread I’ve created over the years uses slightly different protein sources and fats — and that’s why their texture and macros vary.

Some use whey protein powder, some use egg white protein powder, and some combine protein with dairy like cottage cheese for added richness and structure. Even the use of allulose in some recipes helps with color and texture without adding carbs.

My newest version — the Best Easy Fluffy High-Protein Keto Rolls — was born out of necessity (hello, vacation leftovers!) and built to be higher in protein while still delicious, fluffy, and low-carb.

Why These Keto Rolls Are NOT Like Fathead Dough or Yeast Breads

If you’ve ever made fathead dough, you know it relies heavily on melted cheese, often mozzarella and cream cheese, to create structure. While fathead dough has its place in low-carb recipes, it’s very different from these high protein keto rolls.

These rolls:

• Do not use melted cheese
• Do not rely on almond meal, almond flour, coconut flour, oat fiber, or flaxseed meal
• Do not use yeast or require a dough rise like yeast breads

Instead, this is a simple recipe built on real food ingredients — eggs, sour cream, and egg white protein powder — creating a soft crumb and light bread texture without gluten, wheat flour, or vital wheat gluten.

That’s why these are often described as the closest thing to regular bread without actually being bread.

No Psyllium Gels, No Gums, No Guesswork

Many low-carb bread recipes depend on:

• Psyllium husk powder
• Whole psyllium husk
• Xanthan gum
• Chia seeds
• Hot water activation

While those ingredients can work, they also require exact measurements and can lead to gummy or dense results — especially the first time you make them.

These keto bread rolls skip all of that.

There’s:

• No hot water
• No gel-forming fibers
• No need for a food processor

Instead, the structure comes from whipped egg whites and protein powder, making this a great way to achieve consistent results every time.

Wet Ingredients vs Dry Ingredients (Why It Matters)

This recipe works because of how the wet ingredients and dry ingredients are combined.

Wet ingredients include:

• Egg yolks (room temperature for best results)
• Sour cream

Dry ingredients include:

• Egg white protein powder
• Baking powder
• Onion powder
• Garlic powder
• Salt

Whipping the egg whites separately creates lift, while gently folding in the batter preserves air — resulting in keto bread rolls that bake up golden brown, fluffy, and sturdy enough for hamburger buns or hot dog buns.

Why Protein Powder Is the Key Ingredient

Not all protein powders work the same way in low-carb baking.

Across my cloud bread recipes, you’ll see:

• Whey protein used for structure and elasticity
• Egg white protein powder used for lift and clean texture

This particular recipe relies on egg white protein, making it:

• Ideal for those avoiding whey
• Easier to digest for some low carbers
• A high protein option without added carbs

Each roll contains 12 grams of protein, making these one of the best keto dinner rolls for blood sugar balance and satiety.

Bread Texture Without Wheat Flour or Almond Flour

Many readers ask how keto bread can work without:

• Almond flour
• Coconut flour
• Ground flax seeds

The answer is protein structure, not flour.

Protein powders firm up as they bake, creating a soft crumb that mimics traditional bread texture — without the blood sugar spike associated with regular bread.

This makes these rolls ideal for:

• A low-carb diet
• A ketogenic diet and carnivore diets
• Anyone watching grams of net carbs or blood sugar

Each roll has just 2 grams of carbs, making it a solid option for both keto buns and low-carb buns.

Storage, Next Time Tips, and Best Results

• Store rolls in an airtight container or aluminum foil lined with a paper towel on the counter for up to 5 days. Refrigeration will produce a sticky exterior and best toasted.
• Freeze for longer storage and reheat as needed
• Toasting improves texture and flavor the next time you eat them

For best results:

• Use room temperature eggs
• Don’t overmix once the egg whites are folded in
• Bake on a prepared baking sheet using silicone molds or parchment paper

Why I Created These Keto Rolls

These rolls were created the way so many of my best low-carb recipes are — out of real life necessity.

After coming home from vacation, I had:

• Eggs
• Sour cream
• No cottage cheese
• No market trip yet

So I adapted my sheet pan pancake method, adjusted the seasonings, and turned it into a savory, delicious recipe that works as:

• Keto buns
• Keto bread rolls
• A base for sandwiches
• A side for soups or dinners

Sometimes the best keto bread recipes aren’t planned — they’re created in the moment.

Cloud Bread Nutrition Comparison

Recipe	Calories (per serving)	Protein (g)	Carbs (g)	Fat (g)
Original Low-Carb Cloud Bread Loaf (sour cream version)	76	8	1	4
Cottage Cheese Cloud Bread	67	9	1	3
Dairy-Free Cloud Bread	112	8	1	9
Best Easy Fluffy High Protein Keto Rolls (NEW)	140	12	2	9

 1. Original Low-Carb Cloud Bread Loaf

Best low carb bread for French Toast!

Key Ingredients

• Whole eggs + whipped egg whites
• Sour cream
• Whey protein powder — main protein source
• Baking powder + seasonings

Why this matters

• Whey protein gives structure and protein without adding carbs.
• Dairy (sour cream) adds moisture and richness.
• No added sweetener

2. Cottage Cheese Cloud Bread

Best Loaf for slicing and an easy keto bread recipe!

Key Ingredients

• Whole eggs + whipped egg whites
• Full-Fat Cottage cheese (blended smooth)
• Whey protein powder — added structural protein
• Egg white protein powder — additional protein + texture
• Allulose — for slight sweetness + color
• Baking powder + seasonings

Why this matters

• Combines two protein sources (whey + egg white protein) with cottage cheese for max protein and structure.
• Allulose helps browning and texture without raising carbs.
• Cottage cheese contributes moisture and dairy protein.
• I even created my own 2% delicious homemade keto cottage cheese recipe!

3. Dairy-Free Cloud Bread

Great recipe if you can’t have any dairy!

Key Ingredients

• Whole eggs + whipped egg whites
• Mayonnaise — fat & moisture
• Egg white protein powder — primary protein source
• Liquid allulose — sweetness + browning
• Baking powder + cream of tartar + salt

Why this matters

• No dairy at all — perfect for dairy sensitivities or elimination diets.
• Uses egg white protein powder instead of dairy proteins.
• Allulose helps with browning and a slight tender texture.

4. Best Easy Fluffy High Protein Keto Rolls 

“I came home from vacation with just eggs and sour cream in the fridge. No whey, no cottage cheese. Hubby was at the market, so I improvised by adapting my sheet-pan pancake method into these savory high-protein keto rolls.”

Key Ingredients

• Egg whites whipped to stiff peaks
• Egg yolks + sour cream
• Egg white protein powder — main protein boost
• Baking powder + onion & garlic powder + salt

Why this matters

• No whey protein used 
• Egg white protein keeps the rolls high in protein without gritty texture.
• The combination of egg white  + yolk batter gives lift and savory roll structure.

More Low Carb Buns you might enjoy:

Keto Hawaiian Sweet Rolls

Keto Brioche Stuffed Rolls

Cheesy Keto Air Fryer Rolls

Can I Swap the Egg White Protein Powder?

This is one of the most common questions I get with high-protein keto bread recipes, so here’s the honest answer based on testing in my own kitchen.

Yes — but with important differences

I tested this recipe using whey protein powder instead of egg white protein powder, and while it does work, the results are not identical.

When Using Egg White Protein Powder (Original Recipe)

• Rolls bake in 20–22 minutes
• Texture is lighter and fluffier
• Better lift and softer crumb
• More consistent rise

This is because egg white protein behaves like… eggs. It supports the whipped egg whites, helps trap air, and creates a true cloud-bread texture.

When Using Whey Protein Powder (Tested Swap)

• Rolls require longer baking time (28–30 minutes)
• Texture is denser and slightly heavier
• Less lift and less airy crumb
• Still delicious, but not as fluffy

Whey protein sets differently in baking. It firms up more quickly and doesn’t support air the same way egg white protein does, which is why the rolls need extra time in the oven.

Egg Size Matters (More Than You Think)

Another important detail: egg size affects the final texture.

• This recipe was tested using large eggs
• Using extra-large eggs can add too much moisture
• Using medium eggs may result in smaller rolls or less lift

If your eggs are on the larger side, you may need:

• A slightly longer bake time
• Or slightly smaller portions in the molds

Best Easy Fluffy Flourless High Protein Keto Rolls

The post Best Easy Fluffy Flourless High Protein Keto Rolls appeared first on Sugar-Free Mom.

This easy keto Sugar Free Lemon Mug Cake is low carb, nut free, gluten free, and a single serving for perfect portion control! Just 3 grams net carbs!

Easy Keto Lemon Mug Cake

There is just something about tangy lemon flavor that feels like hope in dessert form. Bright. Fresh. Clean. Even in the dead of winter here in New England, the smell of lemon instantly reminds me that spring will come again.

This Sugar-Free Lemon Mug Cake is one of those recipes I keep coming back to year after year, (first published in March 2015)—especially when I want a single serving sweet treat without leftovers calling my name from the counter.

It’s also one of the easiest recipes the next time you are craving a lemon dessert!

 It’s:

• Low carb and keto diet friendly
• Gluten free, grain free, and nut free
• Made with coconut flour (not almond flour)
• A true single serving with built-in perfect portion control
• Just 3 net carbs per serving

It’s the easiest way to satisfy a sweet tooth without blowing your goals.

Why Lemon Has Always Been My Go-To

I’m a lemon lover—always have been.

Lemon in my water, lemon in my seltzer and in lemon recipes as much as possible.

Sugar-Free Frozen Lemonade, this Strawberry Lemon Sorbet, and these delicious No Bake Lemon Cheesecake bars have been reader favorites for years.

But lemon is also personal for me.

When my throat feels scratchy or sore, I’ve literally taken the juice of an entire lemon as a quick shot. It might sound intense, but it works better for me than anything else I’ve tried. Lemon has always symbolized healing, freshness, and getting back on track—especially during cold, snowy months.

This mug cake was born out of that same mindset: something comforting, simple, and supportive.

The Testing Behind This Recipe

Before this recipe ever went live, I tested it four different times.

• Coconut flour only
• Coconut flour with flaxseed
• One egg vs two eggs
• More lemon juice vs less lemon juice

I was looking for fluffy texture, not rubbery. Moist, not dry. Lemon-forward but not overpowering.

This version is the winner.

Even if you think you don’t like coconut—trust me—the coconut flavor is not noticeable here. The lemon is the star. My youngest, who hates coconut in every form, absolutely loved this.

Sugar-Free Lemon Mug Cake Ingredients

Dry Ingredients

• Coconut flour
• Baking powder
• Pinch of salt

Wet Ingredients

• Egg
• Fresh lemon juice
• Heavy cream (or coconut cream)
• Lemon liquid stevia

Using coconut flour is essential here. Almond flour cannot be swapped evenly—the texture will not work.

Coconut Flour & Allergies: Let’s Clear This Up

I get this question almost daily.

Is coconut a tree nut?

Botanically speaking, coconut is actually a fruit (a drupe, like a peach with a pit). While the FDA classifies coconut as a tree nut for labeling purposes, it is not a botanical nut.

My own son was diagnosed with a peanut and tree nut allergy at age two. He has safely eaten coconut for years without issue.

That said, if you have allergies, always check with your allergist.

The American College of Allergy, Asthma & Immunology explains that while coconut reactions are possible, most people with tree nut allergies tolerate coconut just fine.

Why This Is the Perfect Mug Cake

This is one of those low carb mug cakes that actually works:

• Uses a microwave-safe mug or small ramekin
• No fancy equipment
• No leftover cake sitting on the counter
• Ready in about 1 minute of cooking time

It’s ideal for anyone following a low-carb lifestyle, ketogenic diet, or anyone simply wanting better portion control.

Easy Lemon Mug Cake Frequently Asked Questions

Can I make this dairy free?

Yes. Swap the heavy cream for canned coconut cream.

Can I use a different low-carb sweetener?

Absolutely. Use any low-carb sweetener you prefer. If you need help adjusting amounts, my Sweetener Guide & Conversion Chart makes it easy.

What size ramekin should I use?

A 7-ounce ramekin works best. You can also divide the batter into two smaller ramekins for 2 single servings of this sugar-free mug cake.

Can I bake this instead of microwaving?

Yes.

• Preheat oven to 350°F
• Bake for 10 minutes or until a toothpick comes out clean

What’s the frosting shown in the video?

That’s my sugar-free vanilla buttercream frosting—totally optional but delicious.

Why I Still Love This Recipe Years Later

This recipe may be simple, but it represents everything I believe in now more than ever:

• No all-or-nothing thinking
• No white-knuckling through cravings
• Simple recipes that support long-term health

Sometimes the best dessert is the one that lets you enjoy a few bites and move on—satisfied, not spiraling.

And if you’re someone who loves lemon as much as I do, this one never disappoints.

More Keto Mug Cake Recipes

Keto Peanut Butter Mug Cake

Keto Chocolate Mug Cake

Keto Cannoli Mug Cake

Keto Red Velvet Mug Cake

More Sugar Free Lemon Recipes: Lemon Cheesecake Mousse, Lemon Custard Pie, Crock Pot Lemon Blueberry Cake.

Other Low Carb Recipes You Might Like:

• 1 Minute Sugar Free Chocolate Mug Cake
• Pumpkin Chocolate Chip Mug Cake
• Red Velvet Couples Mug Cake
• Carrot Cake Mug Cake

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

The post Easy Keto Nut Free Low Carb Sugar Free Lemon Mug Cake appeared first on Sugar-Free Mom.

When you’re looking for a quick and easy, low carb dinner you can get on the table for the family in under 30 minutes, these easy keto lemon chicken piccata meatballs should be on your menu!

Low Carb Chicken Piccata Meatballs

Just 15 minutes of prep time and about 6–8 minutes per side of cooking time is all it takes to make these low carb chicken piccata meatballs, and they are always a huge hit with my family.

This is one of those easy weeknight dinner recipes that feels special enough to serve guests, yet simple enough for busy weeknights.

These tender chicken meatballs are made with lean ground chicken, formed in a large mixing bowl, then quickly browned in a large skillet over medium heat before finishing in a rich, buttery lemon butter piccata sauce.

The sauce is zesty, bright, and perfectly balanced with fresh lemon juice, lemon zest, briny capers, and a splash of chicken stock or low sodium chicken broth.

This recipe is:

• Keto friendly
• Gluten-free
• Nut-free
• Just 2 net carbs per serving

Even family members not following a low carb or keto calorie diet love these meatballs. Serve them over zucchini noodles, spaghetti squash, or cauliflower mash for a complete low carb meal, or alongside green beans sautéed in olive oil.

If you’re feeding non-keto eaters, they’re delicious with egg noodles or even a slice of crusty bread to soak up the extra sauce.

Similar to my classic chicken piccata recipe, this version skips the extra steps of dredging chicken cutlets in flour and egg wash. Instead, the chicken meatballs are mixed once, rolled with wet hands or a cookie scoop, and cooked in a single pan—less mess, less cleanup, and maximum flavor.

Why You’ll Love These Chicken Piccata Meatballs

• One-pan recipe using a large skillet
• 5–7 minutes to brown, then finished in sauce
• Made with exact ingredients you likely already have
• Perfect for meal prep and stores well in an airtight container
• Reheats beautifully the next time you need a quick meal

The meatballs stay incredibly tender, and the sauce thickens just enough to cling to every bite without becoming heavy or gummy.

What is Glucomannan?

For this piccata sauce, I chose to use glucomannan powder instead of xanthan gum as a thickener. I’ve used glucomannan before in recipes like my keto Salisbury steak gravy, and it works beautifully in buttery sauces.

Glucomannan is a natural, water-soluble dietary fiber made from the root of the konjac plant. It’s the same fiber used to make shirataki noodles (also known as Miracle noodles) and has been used for generations in Japanese cooking.

Before discovering glucomannan, I often used xanthan gum, but many people find xanthan gum can become gel-like or slimy, especially if too much is added. Glucomannan thickens sauces smoothly and evenly, giving this lemon butter sauce a silky texture without clumping.

It has become a staple in my low carb kitchen, especially for sauces, gravies, and creamy dishes.

What can I Replace Glucomannan with?

If you don’t have glucomannan on hand, you can substitute xanthan gum using the same amount listed in the recipe. Be sure to whisk it in slowly and avoid over-thickening.

Can the Piccata Sauce Be Made Dairy-Free?

Yes! This friendly chicken piccata meatballs recipe can easily be made dairy-free.

To do so:

• Replace the heavy cream with full-fat coconut milk or coconut cream
• Keep the lemon juice, capers, and chicken broth the same

The result is still rich and flavorful, with a subtle background creaminess that works beautifully with the zesty lemon.

What can I swap Pork Rinds with?

The pork rinds help bind the meatball ingredients and keep them moist, but there are several easy swaps:

• Almond flour – use the same amount
• Sesame flour – great for nut-free households
• Coconut flour – reduce to ⅓ cup instead of ½ cup

If you’re avoiding pork products or simply don’t enjoy them, these swaps work well without changing the texture too much.

Low Carb Sides to Serve with Lemon Chicken Piccata Meatballs

Cauliflower Rice

Zucchini Noodle Salad

Mashed Cauliflower

Storage & Reheating Tips

The sauce may settle—just stir from the bottom of the skillet to recombine

Store leftovers in an airtight container in the fridge for up to 4 days

Reheat gently in a skillet over medium heat, adding a splash of chicken stock if needed

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

Easy Low Carb Keto Chicken Piccata Meatballs Recipe

The post Low Carb Lemon Chicken Piccata Meatballs (Keto, Nut Free, Gluten Free) appeared first on Sugar-Free Mom.

This Easy Low Carb, Sugar Free Keto High Protein Everything Bagels are Gluten Free, Keto, made in under 30 minutes and perfect for anyone on a low carb diet, ketogenic diet or looking to increase your daily protein! These are also almond flour free made with simple ingredients!

You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)

I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.

This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.

Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.

And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like coconut flour, flaxseed, sour cream, eggs, and everything bagel seasoning.

If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:

Sugar and refined carbs are the real problem — not fat.

The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.

Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.

I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.

Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!

How My Body (and My Approach) Has Changed Over the Years

I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.

I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.

After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.

Then came blogging full-time.

You know the drill…

“Just a bite to test.”

“One more taste for texture.”

“It’s my job, right?”

Those little bites add up.

The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.

I truly believed I could just exercise it off.

Wrong.

Did. Not. Budge.

For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.

What Midlife Taught Me About Food, Fat, and Satisfaction

As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.

First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.

Second, I learned that satisfaction matters more than restriction.

What actually keeps me full, energized, and stable is:

• Healthy fats like extra virgin olive oil, avocado oil, coconut oil
• Adequate protein
• Low carb, whole-food ingredients that don’t spike blood sugar

This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.

So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.

Why You Don’t Have to Give Up Bread (Yes, Even Bagels)

One thing I want you to hear loud and clear:

You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.

This keto bagel recipe is a perfect example.

These bagels are NOT made using a fathead dough base which often uses almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.

BUT these still bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.

I’ve tested this recipe every which way:

• Swapping sour cream for heavy cream (too soft)
• More flaxseed meal, less coconut flour (not great flavor)
• More coconut flour, less protein (wrong texture)

This version is the best balance of taste, texture, and satisfaction I’ve found.

Will it taste like a white flour, sugar-laden bakery bagel?

No — and it’s not meant to.

But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.

The Perfect High-Protein, Low Carb Breakfast

Slice one of these bagels, toast it, add a little butter, and top it with:

• A fried or scrambled egg
• Some bacon or sausage

And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.

These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.

Low carb doesn’t mean deprived.

Healthy fats don’t need to be feared.

And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.

This recipe has stood the test of time for a reason.

Here are some other recipes you might like:

• Cream Cheese Stuffed Mini Bagels
• Cheddar Sausage Stuffed Bagels
• Egg Muffin Tops

Here’s the link to the donut pan I purchased for the recipe.

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

 

The post Easy Low Carb Keto High Protein Everything Bagels appeared first on Sugar-Free Mom.