Getting your family on board to eating low carb and keto can be a challenge. I’ve done it alone for many years and never wanted to make separate meals for myself and my family.
That’s why I create easy, family friendly, picky kid and hubby approved recipes the whole family will enjoy!
My meal plans revolve around meals for the family that just so happen to be low carb. It’s a win win situation! Once they taste delicious meals, they really won’t care whether they are low carb and/or keto, they’ll just care it tastes good!
Once you’ve got them enjoying delicious low carb dinners, start preparing some fantastic desserts and work your way to the breakfast recipes.
If you can get them starting their day with a low carb breakfast and ending their day with a low carb dinner, that is half the battle won! It truly doesn’t take long to get the whole family on board!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
Here’s an easy summer recipe that takes only a few minutes to prepare and cook but looks quite elegant to serve to guests for dinner, Grilled Caprese Style Portobellos.
This Crock Pot Sugar Free Keto BBQ Chicken Recipe is the best way to feed a crowd or enjoy an easy Low Carb Keto meal! Slow cooker or instant pot cooking methods included!
Super Creamy But Dairy Free Strawberry Cream Popsicles are made with just 3 ingredients!
Meal Plan Membership
Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.
Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.
You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.
The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow you the option to remove, add, start with a blank menu and create your own if you so wish.
You can choose from Three Meal Plan Options:
Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
This easy slow cooker fudge is the best Sugar-Free Dairy Free Low Carb Keto Fudge you will ever try and couldn’t be any easier or more delicious! Stove top directions included.
Easy Crock Pot Fudge
This Easy Sugar-Free Fudge recipe is made with just 5 simple ingredients and in the Slow Cooker! You can’t beat an easier dessert for a sweet tooth and for the summer time or for the Holidays!
I originally created this recipe in 2011 before I was even low carb and did use honey. You can use any sweetener you prefer but the full printable recipe on the recipe card below is by far my favorite! It’s Keto, Gluten Free, and completely Sugar-Free so it’s a diabetic-friendly recipe!
My family asks for this fudge all year through, not just for the holidays! When I first made this recipe in 2011 it was before Lily’s Sweets created their amazing Sugar-Free Chocolate chips.
My orginial recipe also used carob chips which are naturally unsweetened, but Lily’s Chocolate Chips are the perfect solution for a low carb fudge!
Low Carb Sweeteners
Although I’m not much of a fudge girl, my family loves it! I was inspired to make some after seeing a recipe from Skinny Crock Pot that seemed to be an easy recipe and simple to do and one that wouldn’t involve too much time on my part.
I adapted the original recipe to eliminate honey and make it with Stevia instead so it didn’t spike my own blood glucose levels.
Although it is a bit sticky to the touch, it IS delicious and everyone who tried it couldn’t believe it was sugar-free and dairy free! Of course you could still use honey or maple syrup, but not having tried it that way I can not comment on taste or texture.
Please note that changing any ingredients from my recipe below will alter the nutritional information on the recipe card.
A smaller crock pot, 3 or 4 quart will work better than a larger one. If you plan ahead and have the ingredients ready, you could make this for Christmas now and freeze until your ready to serve!
You could certainly add some chopped nuts within the fudge mixture before spreading into the dish and refrigerating. I will be a favorite sweet treat for the whole family!
OLD PIC Below from 2011!!!! Above pics are with Lily’s Sugar-Free Chocolate chips.
Can I use fresh coconut milk instead of canned?
UPDATE: May 2014: Recently I tried this recipe using fresh coconut milk from Silk and it was phenomenal. In fact I think even better than using canned coconut milk and again made with sugar-free chocolate chips as mentioned. A big hit with my entire family!
Can I use coconut oil instead of coconut milk?
I would not recommend swapping coconut oil for the coconut milk because it will be quite greasy and not creamy homemade fudge.
Can I use cocoa powder instead of chocolate chips?
No I do not recommend swapping the sugar free chocolate chips with unsweetened cocoa powder because the chocolate chips are sweetened with low carb sweetener so you would need to add quite a lot of sweetener and I think the end result would also be very dry because of the cocoa powder.
Can I swap the coconut milk with dairy milk?
Yes you could swap the coconut milk with whole milk if you don’t need the fudge to be dairy free, You could also heavy cream
Can I use unsweetened chocolate?
You can use unsweetened chocolate if you prefer but you will have to add a significant amount of sweetener to make it taste like a traditional fudge recipe.
Creamy Keto Fudge Recipe
This dairy-free fudge may be sweet enough for you with just the sugar-free chocolate chips.
Typically those who are not on a low carb diet are used to very sweet type dark chocolate fudge, so if you are making this for others I would suggest adding in additional sweetener as I did in the video.
Scoop just the thick part from the can of coconut milk, save the rest for a smoothie, add chocolate chips, vanilla, optional stevia and salt in a small 3 or 4 quart crock pot.
Cover and cook on low 2 hours.
Uncover, turn off and let sit (no stirring please) for 30 minutes to 1 hour.
Stir well for 5 minutes until smooth.
Line a one quart casserole dish with parchment paper and spread mixture in.
Chill 30 minutes or until firm then slice pieces with a sharp knife.
Store low-carb fudge recipe in an airtight container in the fridge for up to 2 weeks.
Stove Top method
Add the coconut milk, and sugar free chocolate chips to a double boiler and cook over low heat until melted.Stir in sweetener, vanilla extract and salt until smooth. Remove from heat.Taste and decide if you need more sweetness. Spread batter into a parchment lined loaf pan. Refrigerate 30 minutes.
Today I’m thrilled to share an inspiring conversation with Jennie, a dedicated Sugar Free Mom Tribe member who went from 196 pounds to 148 pounds and dropped from a size 16 to a size 8. Not only has she reached her goals, but she’s successfully maintained them. Her story is proof that lasting success is possible when you have the right tools, mindset, and support.
Can you start by telling us a little bit about yourself—where you’re from, what brought you to the tribe, and what your life looked like before this journey began?
My Name is Jennie Walker I am 53 years old. I live in Michigan with my husband Matt of 33 years. I have two boys. Trent is 30 and Brendan is 26. I also have two miniature Schnauzers, Monty and Lewy.
My journey into my sugar free world started on March 11, 2024.
The November before I did an Amazon order for Christmas and I remember looking at the 30- Day Sugar Elimination Book but did not realize I put it in my cart. So, when I received my order the book came with it. I did think about returning but instead I started reading it.
Then on March 9, 2024, I asked my husband if he wanted to try this Sugar Free diet with me and use this cool book that tells us what to eat and why we are eating it. He agreed and we started on March 11, 2024.
After 30 days and completing the book, we really knew what to do to continue. I was down 17 pounds, and he was down 21.
Being a former Weight Watcher customer and leader I was petrified to not have support.
Once I got to the back of the book and learned Brenda had a Tribe I immediately went and talked to my doctor. She did not care what I was doing, just glad I was doing it and wrote me a letter to provide to my HSA so that they would cover the cost of being in the Tribe.
I have been a member since and I am officially in Maintenance. I Started at 196 and got to my goal of 148.
How many times have you attempted weight loss in the past, and what would you say made those attempts fall short in terms of maintenance?
It really has been on and off again my whole life. I have exercised I mean really alot of exercise for years. Exercise always dictated how and what I could eat. I have always been part of Weight Watchers.
I was a Lifetime member and a Leader at one point. The reason why I could not hold onto my weight loss is because Weight Watchers never explained why they did what they did.
You just followed it and hoped for the best. Brenda explained the science behind why it works and how it works in her books. This gave me more faith in believing what I was doing this time around would really work.
What was your biggest fear about maintenance before joining the SFM Tribe?
My biggest fear is that I would lose it!!!!! It is so easy to happen. You do not get the excitement about losing weight any longer.
Bad habits are easy to fall back into because you are where you should be and you know it won’t hurt you. I am just so afraid that will happen.
I just do not want to wake up every day ever again and not have the feeling I have when I am putting what serves me best into my body.
What shifted for you in this program that helped you finally maintain instead of starting over again?
On the day that I could go into my closet and pick things out that I had not worn in years (THEY FIT). The energy I had every day.
The sleep good god I sleep so goooooood! The thing is we realized that we really enjoyed eating like this and how it made me feel. I have never been on any other diet where I felt as good as I did.
How did the tribe support your mindset and habits during the transition from weight loss to maintenance?
The best part of the Tribe is that you have access to so many people that are going through the same thing you are.
The Facebook page, the separate chats in messenger and the meetings we have every week really provide support. The biggest thing are the challenges that Brenda does every month.
This helps me stay in check and reminds me what I must do to stay in Maintenance. It makes me accountable to myself. When people in our group tell me how good I am doing I cannot let them down.
Were there specific tools, routines, or mindset shifts that made the biggest difference for you during maintenance?
I use the Carb Manager and Eato App to track my food calories and macros. I can tell you my 30-day Sugar Elimination book has been loved a lot. I use it almost every day.
I had to replace the routines that did not work for me. Every day when I would come home from work I go into the pantry, grab a bag of chips and eat the whole bag.
Now when I come home from work I immediately walk out to my garden or water my flowers. I find some activity until dinner time then I make a dinner that will serve me and not harm me.
I never thought about what I was putting into my body. Once I understood what was in processed food and how I felt when I did not eat it any longer is when I knew I could do this.
People say it’s impossible to take sugar, gluten and processed food out of your diet, but we did it and if you know how that makes you feel there is no going back to it.
Was there a moment you realized, “I’m actually maintaining!”? What did that feel like?
I remember when I did the first monthly challenge after I hit my goal, and I stayed the same or lost 1 pound that is when I knew I was Maintaining.
How do you define success now, compared to when you were focused solely on losing weight?
When you go and get your blood work done and your doctor tells you that you are the definition of good health.
I just had mine done and he told me that he does not very often have results where he does not see anything wrong and that everything was within a normal level. I never realized how excited that made me.
At 53 years old my doctor told me I am the definition of good health. What!!!!!!!!!!!
How do you handle fluctuations on the scale now versus before?
I am very used to going up a few pounds then going down a few pounds. Someone once told me that for people in maintenance this is normal.
So, I give myself grace with 5 pounds. I never stress if I go up or down 5 pounds. It really has become second hand for me now. I love it! The fact that Brenda also addresses and explains why you may stall or notice fluctuations was also very helpful.
What beliefs about food, your body, or weight have changed the most since maintaining?
Thanks to Brenda I have a full understanding of what Sugar Gluten and Processed food does to me because of that I have never felt so determined to keep the muck out of my body. I went from 196 to 148 because I keep it out of my body. I went from a size 16 to and 8 and I wear medium shirts.
Not to mention people tell me I glow, my skin looks so much healthier, and my hair has changed so much no more shedding. It is absolutely true what my grandma always told me you truly are what you eat!
How has your day-to-day life changed now that you are in maintenance?
It really has not changed at all. I was afraid to change anything. Change is very unsettling to me. I did not want slip back into old habits.
We still follow what the 30- day sugar elimination book taught us. We plan out what we eat every day to make sure what we eat serves us best. The best part is that my husband and I are accountable to each other.
I do not want to let him down and he does not want to let me down. I just think it helps your marriage as well it is a good thing to feel good in your own skin. It creates confidence.
What does you’re eating and movement routine look like now? Is it different than during weight loss?
My eating routine and movement have not changed. After a year in a half, we are still sugar free and I make sure I get movement every day, I do mix it up though I either run, do Zumba or ride my bike. Or simply go for a walk.
Every day my goal is to burn 500 calories. I also make sure I get 20 minutes of sunshine. Vitamin D does amazing things for me.
Are there foods or habits you have learned to include sustainably instead of feeling like you’re “on or off” something?
I have added fruits back into my diet. But I rarely go outside of what I normally do. If I do I make sure to check what it is doing to my blood sugar if it spikes it I know that is one thing I cannot add in.
Like Watermelon, I love it and I really think it has never made anyone fat but when I eat it, I feel terrible. You get that sugar high then you crash.
What was the most surprising challenge during maintenance, and how did you overcome it?
Dealing with not having the excitement of losing weight. You will find that other things like doctor reports goals you set for yourself is what makes you happy. And the biggest was getting through special occasions.
For me this hard because if you are in maintenance one day out of the month is not going to hurt you. So, I have been working on that for sure especially this summer with all the vacations. I have set a goal to not indulge during special occasions.
What do you do when you notice old habits trying to sneak back in?
I own it! We are not perfect! I just remind myself of how I feel when I stay on my plan and do better.
Old Habits are hard to stop good lord we all know that, but I make it my goal to not go back to them. It really helps that I do not bring anything that will tempt me into my house.
If you could go back and talk to your past self, the one who always regained the weight—what would you say?
You are an idiot to keep trying these diets that do not work. I mean is it ok to eat thirty oreos and hit your twenty-three points and be done for the day Weight Watchers says its ok well no it is not.
I knew how taking sugar gluten and processed food out of my body did for me. If I could bottle that up and sell it, I would be rich. I just try to think about how I felt when I was so unhealthy and that is all I need.
What would you say to a tribe member who is afraid of maintenance or doubts that they can do it too?
I would say that they just need to stay in the lane they are in, and maintenance is not that hard.
I certainly thought it was, but you must just make it your lifestyle and to look at it like I have been doing this the whole time to get here why not just keep doing what got you there so you can stay there.
What is one thing that you think everyone needs to understand about maintenance that no one really talks about?
Yes, you will not have that excitement around losing weight any longer but so many other events will prove that being in maintenance is exciting.
That trip to the doctor every year is huge for me just to see the look on his face. The clothes you can wear. The way your husband looks at you. Trust me, it is wonderful.
Is there a personal mantra or belief that has helped you keep going, even when things felt hard?
This is for me, I want to be around for my family and the way my husband tells me I look, my goodness I can live off that.
What is next for you in this journey—goals, mindset, or otherwise?
My goal is to be the best I can be. I am so thankful that I found Brenda, Angie, and this Tribe. This is something I will never NOT be part of.
My goal is to make maintenance be just what I do and not something I struggle with, and I am winning at that for sure. I have found something that works and is sustainable.
Please help me congratulate Jennie on her Maintenance Success and becoming the New Maintenance Mentor Coach inside the Sugar Free Mom Tribe Community!
Making homemade sugar-free, nitrate-free bacon isn’t just feasible—it’s actually pretty easy and tastes better than any store bought sugar-free bacon. You get all that smoky, salty goodness without worrying about hidden sugars or preservatives sneaking in.
Easy Homemade Bacon Recipe
If you’ve ever picked up bacon at the store and noticed all those sugars and nitrates packed into every bite, you’re not alone in wanting something cleaner and healthier.
Making your own sugar-free, nitrate-free bacon at home might sound like a big deal, but it’s actually super doable and way more satisfying than you’d expect.
Plus, you get to control exactly what goes into it—no funny business. Whether you’re avoiding nitrates for health reasons or cutting sugar out of your life, this recipe has your back with a straightforward approach and tasty results.
Once you master this, you can tinker with flavors and create your own personalized bacon vibe. It really beats anything from a package when you think about it. So go ahead, get cooking, and enjoy bacon exactly how you want it.
What Makes This Recipe Great
Real control over ingredients. You can skip all the sneaky sugars and chemical nitrates often found in store-bought regular bacon, making your own bacon free of sodium nitrite and sugars is perfect for folks with dietary needs or simply those who want a cleaner plate.
Knowing exactly what’s in your bacon puts you in the driver’s seat, which is pretty satisfying.
Simplicity meets flavor. This recipe uses a small amounts of natural ingredients to bring out bacon’s smoky, savory goodness without drowning it in sugar or preservatives. The curing process is straightforward, but the end result is still that rich, mouth-watering flavor you crave.
Customizable and fun to make. Making bacon at home might seem intimidating, but the process is actually quite simple and you can tweak it to your liking—whether that’s extra smoky, salty, or somewhere in between. It’s a kitchen project that’s more like a fun experiment than a chore.
Simple Ingredients and Substitutions
Uncured Pork Belly This is your go-to cut for homemade bacon since it has the perfect fat-to-meat ratio to get that classic bacon texture. If you can’t find a piece of pork belly, pork shoulder can work, but just know the fat content will be lower, so it won’t be quite as crispy or juicy.
Sea Salt Salt is the key to curing here, drawing out moisture and preserving the meat. You can use any coarse salt, but avoid iodized salt since it can affect flavor and color during curing.
Curing Salt Substitute Since we’re avoiding nitrates, you won’t be using traditional pink curing salt. Instead, this recipe relies on sea salt and smoke for preservation and flavor, which means you should keep the bacon refrigerated and use it within a week or so. You can also add celery powder if you want a natural source of nitrates but that’s optional.
Liquid Smoke or Wood Chips Liquid smoke is an easy way to get that smoky flavor without fancy equipment like a smoker. If you’re feeling adventurous and have a smoker, go for wood chips like hickory or applewood for an authentic vibe.
Spices and Sweetener Substitute Typical store-bought bacon has sugar, but our sugar-free version we’re leaving it out completely and a low carb brown sugar sweetener for a touch of sweetness. Garlic powder, and paprika can add a cool depth without any extra sugar, but those are optional.
Pro Chef Tips
#1 Use a kitchen scale Getting the pork belly’s weight is important to calculate the right amount of salt for curing. Too little salt means it won’t cure properly, too much and it can get overwhelmingly salty. We used an 8 pound slab of pork belly. If you can’t find one that big and can only find one half that size, you will need to reduce the salt, pepper and low carb sweetener by half.
#2 Pat dry before curing Make sure to pat your raw meat pork belly dry with paper towels before you apply the cure mix. Excess moisture can slow down the curing process and prevent the seasonings from sticking well.
#3 Cure in the fridge Wrap the pork belly tightly and let it dry cure in the fridge for about 5 to 7 days. Check it daily, turning it over to redistribute the cure evenly every 2 days.
#4 Rinse and dry after curing Once the dry curing is complete, rinse off the salt and spices under cool water, then pat dry thoroughly. Drying it well is key for getting that nice bark during smoking or cooking.
#5 Smoke low and slow If you have a smoker, aim for around 175°F to 200°F and smoke the pork belly for about 2 to 3 hours until it hits an internal temp of 150°F. This gentle heat helps develop flavor without cooking it too fast.
#6 Or oven method No smoker? No biggie. After curing, roast it in the oven at 200°F for a couple of hours to mimic that slow smoke effect. You can add liquid smoke to your spice rub for flavor.
#7 Slice cold for neat bacon strips Chill your bacon after smoking before slicing. Cold bacon slices cleaner and thinner than room temperature, which is perfect for crisping up in the pan.
Recipe Variations
Add herbs: Try tossing in fresh rosemary or thyme during the curing process for a herby twist.
Spice it up: Throw in cayenne pepper or smoked paprika if you like your bacon with a little heat.
Different smoke flavors: Experiment with different wood chips like cherry or mesquite for unique smoky profiles.
No smoke option: Skip smoking and just roast with liquid smoke in the rub for a quick, easier version.
Maple flavor upgrade: Use a sugar-free maple syrup substitute in the cure for a classic maple bacon vibe without sugar.
What To Serve With Homemade Bacon
Avocado toast Creamy avocado pairs super well with bacon’s salty crunch for a simple, satisfying bite.
Eggs any style Bacon and eggs is a timeless combo for a reason—protein and flavor hitting all the right notes.
Salads Crispy bacon bits add a smoky, crunchy punch to salads without weighing you down.
Roasted veggies Serve alongside roasted Brussels sprouts or asparagus for a balanced, tasty plate.
Breakfast bowls Use your bacon as the star in a wholesome breakfast bowl with grains, greens, and a soft-boiled egg.
Troubleshooting Common Problems with this Recipe
Bacon too salty If you accidentally over-salt, soak the pork belly in cold water for a few hours before cooking, changing the water occasionally to draw out excess salt.
Bacon not smoky enough Make sure your smoker is producing enough clean smoke or add 1 tsp liquid smoke to the rub before cooking to boost flavor.
Bacon too chewy Thinly slice the bacon after it’s fully smoked and cooled to avoid a rubbery texture. Overcooking can also result in chewiness, so monitor internal temperatures carefully.
Uneven curing Turn the pork belly regularly during curing and ensure your cure mix is evenly applied on all sides to get consistent flavor.
Meat spoiling during curing Always cure in the fridge and use fresh, quality pork belly. Don’t cure longer than recommended to avoid spoilage risks.
Freezing & Storing Leftovers
Freezing: Wrap your cooked bacon that’s come to room temperature tightly in plastic wrap and place in a freezer-safe bag. Freeze for up to 3 months. When ready, thaw overnight in the fridge before reheating.
Storing: Store cooked bacon in an airtight container or ziplock bag in the fridge for up to 5 days. Keep it crisp by reheating in a skillet or oven instead of the microwave when possible.
Can I make this bacon without smoking it?
Yes, you can use the oven method with liquid smoke in your spice rub to get that smoky flavor without a smoker.
How long can I keep this bacon once cured?
Since this version skips nitrates, it’s best eaten within 7-10 days if kept refrigerated.
Can I reuse the curing mix?
For best results it’s best to make fresh cure ingredients each time because salt and spices get soaked up and won’t have the same effect.
Does the bacon freeze well before cooking?
Yes, you can freeze the cured pork belly before cooking. Just thaw fully in the fridge before smoking or roasting.
How to Make Homemade Sugar Free Nitrate Free Bacon
If your pork belly still has the skin on it, you will need to remove it. Use a sharp knife to remove skin but leave as much of the fat on the belly as possible.
Mix salt, pepper and low carb sweetener together in a small bowl.
Place your pork belly in a deep dish like a turkey roasting pan, rub the dry rub mixture all over the top, bottom and sides of the pork belly.
Place in the fridge, covered for 7 days, turning the pork belly over every 1-2 days. After 7 days, remove pork belly and rinse under cold running water. Pat dry with paper towels.
Optional: Place pork belly on a wire rack, uncovered, in the fridge for 7-8 hours. The drier the pork, the better the smoke will "stick" to the bacon.
Smoke in a Smoker
Preheat your smoker to 180 degrees F. Preheat for at least 5 minutes before placing pork belly in smoker.
Place pork belly on grill grates in smoker and close lid. Smoke until the internal temperature of the pork belly is 150 degrees F, about 2-3 hours.
Smoke in the Oven
Preheat oven to 180 degrees F.
Soak wood chips in water for 4 hours. Line a baking sheet pan with parchment paper. Spread wood chips on paper. Place a wire rack on top of the wood chips and then place pork belly on the rack. Cover with parchment paper.
Place baking sheet in oven for 2-3 hours until internal temperature reaches 150 degrees F.
Slicing and Storing
Once bacon has been smoked, allow to cool then refrigerate until you are ready to slice it and store it.
You should have about a little more than 5 pounds of bacon. Use a meat slicer or slice thinly with a sharp knife. The thickness of the bacon will determine the amount of slices per pound you can yield.For thick cut bacon, slice about a 1/8 inch (3.2mm) thick. You should be able to get 12-14 slices per pound. For thinly slices bacon, slice 1/32 inch (0.8mm) and you should be able to get 16-18 slices per pound.
Once sliced, store in a gallon ziplock bag, label with date. Refrigerate for up to 7 days or freeze for up to 3 months.
To Bake Bacon
Preheat oven to 400 degrees F. Place slices onto a large baking sheet pan, do not overlap. Bake for 20 minutes. Remove, drain bacon grease and place bake in the oven for 5 minutes more to get crispy. Alternatively you can fry slices of bacon in smaller batches to fit in a frying pan and cook until crisp.
How to Reheat
Oven Method- Preheat your oven to 350°F (175°C). Layer bacon on a baking sheet lined with parchment and heat for about 10 minutes, flipping halfway through. This way it stays crispy without getting rubbery.Skillet Method- Warm a non-stick skillet over medium heat and cook bacon slices for a couple of minutes on each side. This method helps keep the crisp texture and heats evenly.Air Fryer Method-Pop the bacon in an air fryer for 5 minutes at 350°F for quick reheating that keeps the crisp without drying it out.
Notes
8-pound pork belly yields about 5.2 pounds of cookedFor thinly sliced bacon:
Meal planning can sometimes be overwhelming, especially with a picky family! If you’ve been struggling to make meals at home for your whole crew and you’re also trying hard to stick to your low carb and/or keto diet, I’ve got you covered!
No more stress because my meal plans are family friendly and picky eater approved recipes!
Once you decide to get organized and head to the supermarket with a great shopping list in hand, you’ll wonder why you ever waited so long to get meal planning. It’s a time saver because you’re all set with a shopping list, easy to print and you’re ready to off.
Summer is half over and then it gets crazy with back to school! Start now and you’ll be ahead of the game and that stress won’t creep up on you when the kids come home asking what’s for dinner!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This single serve muffin is a perfectly quick and easy breakfast made in 2 minutes in a mug to go! It’s low carb, dairy free, gluten free and sugar free!
This Easy, Keto, Sugar Free, Dairy Free Cinnamon Ice Cream needs just a few ingredients and minimal effort for a spectacular healthy dessert!
Meal Plan Membership
Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.
Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.
You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.
The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow you the option to remove, add, start with a blank menu and create your own if you so wish.
You can choose from Three Meal Plan Options:
Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
You can make incredibly easy, creamy, sugar-free vanilla ice cream at home without an ice-cream maker! This no churn delicious keto vanilla ice cream will be soft and scoop-able right out of the freezer! Just 2 total carbs per serving! Perfect for those on a low carb diet or keto diet!
KETO SUGAR FREE Homemade VANILLA ICE CREAM
You need just 5 simple ingredients to make this easy, no churn, creamy sugar-free vanilla ice cream at home. This ice cream tastes so decadent and creamy, you will be amazed!
Sure, you can certainly buy many different keto low carb ice cream at any grocery store today, but for some of us, the low carb sweeteners and sugar alcohols used cause digestive issues.
Some of these store bought keto ice creams say keto on the label but do in fact contain actual white refined sugar or corn syrup and will spike blood sugar levels.
There is really no need to buy any store bought keto ice cream after you make this simple no churn ice cream at home. You will be hooked at how easy it is and how deliciously creamy it is RIGHT OUT OF THE FREEZER.
Plus, there are so many ways to change up the flavors with this basic sugar free vanilla ice cream recipe!
No Churn Vanilla Ice Cream Recipe
I wrote my first single serve vanilla ice cream recipe back in 2013, but it needed an ice cream machine to make it work perfectly. I decided an update to that homemade ice cream recipe was in order.
Since I wanted something simple for my next book I’m in the process of finishing for my publisher, I knew this vanilla ice cream needed to be EASY and that meant no ice cream machine needed!
My next book is based on my 6 Week Sugar Detox Course and all the recipes will be simple ingredient whole foods and quick as well. The other change to the recipes in my new book will be the serving amounts.
All the meals you see here on my website are family friendly and make a whole lotta servings, like 8 or more. For the new book, which will be more like a 30 day sugar detox cleanse, it’s meant for a single person to do on their own, so servings are 4 or less!
Do I have to use eggs?
I wanted this recipe to be creamy right out of the freezer, just like my amazing Butter Pecan Ice Cream, and the only way to do that is with my secret ingredient you will read about below.
I will say, yes, you most certainly need to use eggs to make this the creamiest ice cream you have ever had! You can not replace the eggs with anything, I’m sorry, they are needed for the creamy texture of this sugar-free ice cream.
Ingredients for Homemade Keto Ice Cream
Egg yolks are a must for this recipe to make it luscious and smooth! You just can’t swap anything else for the yolks!
Heavy whipping cream is also a must if you want the satiating taste that comes from good healthy fat! Every single bite will be heavenly!
Low Carb Sweeteners I linked to my Natural Sweeteners Guide and Conversion chart if you prefer to change the sugar substitute I’ve used.
Pinch salt
Vanilla Extract or you can scrape one vanilla bean into the ice cream base.
Secret Ingredient for Soft Keto ICE CREAM Recipe
The secret ingredient that makes perfectly soft, scoop-able ice cream right out of the freezer is all in the low-carb sweeteners.
I use a combination of two kinds for this recipe, but the one that is essential to the ice cream not crystalizing is the liquid Allulose. Do not swap it out. Do not use a granulated sweetener or you will end up with an icy block.
I first discovered the ability of liquid Allulose to keep ice cream soft, when I made my Coffee Semi-freddo recipe. It was amazing! If you want to use Monk fruit, you should process it in a food processor to make it finer in texture. Without the liquid allulose your ice cream will have a firmer consistency.
HOW TO MAKE SUGAR FREE VANILLA ICE CREAM
The recipe card and nutritional information with option to print the recipe is at the very bottom of this post.
Startwith a double boiler or place a bowl over a pot of simmering water over medium heat.
Whisk the yolks and confectioner’s sweetener together in the bowl and continue to stir until it thickens, about 5-8 minutes.
Stir constantlythen test thickness by scraping the back of a spoon ( I used a wooden spoon) along the bottom of the bowl. If you can clearly see the bottom when you scrape, it should be done. Remove from heat and set aside.
Pour the heavy cream, Allulose, salt and vanilla extract in a stand mixer with the whisk attachment. Blend until stiff peaks form. Taste and adjust sweetener if needed.
Stira spoonful into the egg mixture to temper the eggs. Continue to spoon about 3 more times. Place the mixer on low speed and pour in the egg mixture to combine them together.
Pourthis into your loaf pan and freeze for 4-5 hours.
More Sugar Free Ice Cream Flavors You Can Make
Maple Ice Cream– add 1/2 teaspoon maple extract and 1/2 teaspoon cinnamon
You can not replace liquid Allulose with the same amount of liquid stevia. Liquid stevia is used in small amounts as it is 300 times sweeter than sugar.
Can I replace liquid Allulose with granular Allulose?
Yes although I have not tested this out, I do believe you will get the same soft texture using granular Allulose.
What can I replace liquid Allulose with?
You can make my Keto Simple Syrup using granular Allulose or monk fruit to replace liquid Allulose in this recipe.
Can I lower the fat content and replace the cream?
You could use whole milk to replace the heavy cream in this ice cream recipe. I do not recommend using unsweetened almond milk in place of the heavy cream, as you won’t get that creamy texture.
Can I replace egg yolks with egg whites?
No, do not replace the egg yolks with egg whites. The yolks are what produces the creamy soft ice cream.
Can I replace Monk Fruit confectioners with granular stevia blends?
I would not use any granular stevia blends unless you can find one that is a finer confectioners style. Be careful as many stevia blends actually include sugar in some form. Always read the ingredient list.
I use the Monk Fruit Allulose confectioners because the Allulose helps the ice cream stay soft after being frozen and has not caused ice crystals like erythritol does.
How to Store Sugar-Free Ice Cream Recipe
Once you poured the ice cream mixture into your loaf pan, cover with plastic wrap and freeze for 4-5 hours or place into an airtight container instead of a loaf pan. This will last 2 months in the freezer.
More Keto Ice Cream Recipes
All these delicious homemade ice cream recipes are sugar free, low carb and keto friendly! Making your own homemade ice cream couldn’t be any easier with these delicious ice cream recipes!
Use a double boiler or place a bowl over a pot of simmering water.
Whisk the yolks and confectioner’s sweetener together in the bowl and continue to stir until it thickens, about 5-8 minutes.
Stir constantly then test thickness by scraping a wooden spoon along the bottom of the bowl. If you can clearly see the bottom when you scrape, it should be done. I also test using a thermometer and when it registers 160 degrees your yolks are perfect. Remove from heat and set aside.
Pour the heavy cream, Allulose, salt and vanilla extract in a stand mixer with the whisk attachment or large bowl using an electric hand mixer. Blend until stiff peaks form. Taste and adjust sweetener if needed.
Stir a spoonful into the egg mixture to temper the eggs. Continue to spoon about 3 more times. Place the mixer on low speed and pour in the egg mixture to combine them together.
Pour this into your loaf pan and freeze for 4-5 hours.
These Keto, Sugar Free Double Chocolate Peanut Butter Ice Cream Popsicles are going to make your low carb dreams come true!!!! Just 3 grams net carbs!
Easy Recipe for Chocolate Peanut Butter Popsicles
Chocolate and peanut butter is surely the most classic combo. I can’t think of a better combination for easy sugar-free popsicles on a hot day then pairing these two flavors together melted chocolate coated or drizzled in a sugar free dark chocolate shell!!
You really don’t even need to make these in molds, just eat them on a stick like ice cream bars. This is the perfect indulgence as regular ice cream served in a bowl, but obviously for portion control the popsicle idea is best. Either way this is a favorite summer dessert!
It’s like frozen fudge on a wooden stick!
Naturally my sweetener of choice is the Chocolate liquid stevia from Sweetleaf! It’s the perfect amount for the chocolate layer flavor! It tastes fantastic and it blends well in non baking desserts! But feel free to use any low carb sweetener you enjoy to balance blood sugar.
All the nutritional information is located at the bottom of this page on the printable recipe card.
5 Simple Popsicle Ingredients & Substitutions
Heavy Whipping Cream or Canned Coconut milk for dairy free. You could turn these into healthy peanut butter chocolate yogurt pops by using Greek yogurt for less fat than heavy cream.
Low Carb Sweetener- Chocolate Stevia or Liquid Monk Fruit
Unsweetened Almond Milk or canned coconut cream for dairy free
Unsweetened Smooth Peanut Butter or sunflower seed butter
Unsweetened Cocoa Powder or melted sugar free chocolate
This popsicle recipe takes just minutes to blend together in a high speed blender or food processor. The hardest part of course is waiting for the popsicles to freeze. Once frozen they are just delicious as is or remove them from the mold and coat with my Sugar Free Magic Shell for an extra special treat.
You could even make this into regular ice cream. Just blend in blender and instead of pouring into molds, add to your ice cream machine and let it do it’s thing. You’ll have soft serve in about 15 minutes, or a bit longer. I have an ice cream attachment for my KitchenAid.
Peanut Free Keto Popsicles
If you have a peanut allergy in the family, you can easily swap out the peanut butter used for almond butter or cashew butter or another nut butter. If you have a tree nut allergy, simply swap out the almond milk with coconut milk and use sunflower seed butter.
FUDGEY! CREAMY!! CHOCOLATEY!!
You can either just dip the tops of the popsicles or drizzle all over or spread the melted chocolate mixture on one side, let it harden for a minute than flip over onto the other side and coat the entire popsicle.
And super hard to take pictures of before they melt and I want to devour one!
More Low Carb Recipes for Popsicles you might love:
If you don’t have chocolate stevia you can use vanilla or clear. If you don’t like stevia use any low carb sweetener you like. I also love Liquid Monk Fruit. Try a small amount of sweetener perhaps just 1/4 cup, taste and increase as needed before pouring into molds.
What if I don’t want to make the Magic Shell?
If you don’t want to make the Sugar Free Magic Shell to cover the popsicles they will be delicious even without it or you can use 1.5 cups Sugar Free Chocolate Chips and 2 tbsp coconut oil, melt together and dip frozen popsicles in that.
Mix by hand or use a blender or food processor to blend all the ingredients together, except the optional chocolate coating. Blend just for a few seconds to combine the simple ingredients. If you blend too long the popsicle mixture will become like whipped cream due to the heavy cream in the recipe. Taste and adjust sweetener as needed.
Pour into popsicle molds and freeze for 2-3 hours or until hardened. Once hardened, remove by holding mold under warm running water to better facilitate release from molds.
Place popsicles onto a parchment paper-lined baking sheet. Drizzle the chocolate coating or pour and spread coating with a spoon over both sides of popsicle if desired. Place back on baking sheet to freeze again for about 10 minutes or overnight.
Video
Notes
3 g net carbsBrenda Notes:This recipe was first published in May of 2015 and got an update of new photos and video in June 2018.
Have you ever craved that creamy, dreamy ricotta cheese but had to skip it because of lactose? Well, I found a way to make homemade ricotta that’s totally lactose free and just as tasty, if not better. No fancy equipment or weird ingredients, just 2 simple ingredients you can easily find in your local supermarket.
What’s the Difference Between Lactose Intolerance and Dairy Intolerance?
Lactose intolerance is a digestive issue where the body doesn’t produce enough of the enzyme lactase, which is needed to break down lactose—the natural sugar found in milk.
When someone with lactose intolerance eats or drinks foods containing lactose, they may experience bloating, gas, stomach cramps, or diarrhea.
Dairy intolerance is a broader term and can include lactose intolerance, but it may also refer to a sensitivity to proteins in dairy, such as casein or whey.
People with dairy intolerance might have symptoms like skin issues, headaches, sinus congestion, or digestive problems—even if the dairy product is lactose-free.
So while lactose-free dairy (like this homemade ricotta) can work for those with lactose intolerance, it may not be suitable for people with a full dairy intolerance or allergy.
Lactose Intolerance and Dairy Ricotta
I’m Sicilian Italian and grew up enjoying all dairy cheeses like ricotta cheese, whole fresh milk, yogurt, mozzarella, burrata, heavy cream, and cream cheeses.
It wasn’t until my 40’s did I start noticing I might have a lactose intolerance since I would find myself slightly constipated after eating too much ricotta, yogurt, or other cheeses in a day.
I do remember though being sick to my stomach being school after having a few cups of milk in a few bowls of cereal and finally put it together that I have a threshold of the amount of lactose I can enjoy on a day to day basis without serious consequences.
My daughter and youngest son discovered this in their teens so they can choose more wisely regarding their favorite recipes with regular milk or other creamy cheeses and whether to indulge or not.
What Makes This Homemade Ricotta Cheese Great
Lactose free and fresh.This recipe lets you make ricotta cheese without the lactose, meaning you get to enjoy that creamy texture without any tummy troubles. Plus, making it fresh at home means it tastes way better than store-bought versions.
Super simple ingredients. No need for fancy cheese cultures or additives here—just milk, an acid like lemon juice or vinegar, and some salt. It’s almost like magic happens in your pot, turning simple milk into creamy goodness.
Versatile cheese that’s hard to beat. Use it sweet with Sugar Free honey and fruit or savory in keto lasagna, or just spread on crusty low carb keto bread. This lactose free ricotta style cheese recipe is a blank canvas for all your cooking experiments.
Milk– A half gallon of Whole milk, lactose free, is your go-to here for that rich, creamy texture. To make this lactose free ricotta, use lactose-free whole milk. It works perfectly to keep this recipe truly lactose free without compromising the taste.
But I have also tested this 2 % reduced fat lactose free milk and it was just as delicious. This is the version I shared below as this fits perfectly into my Midlife Macros.
Acid (Lemon Juice or Vinegar)– Lemon juice is great for a mild unique tang and freshness, but white vinegar works, too, especially if you want a slightly sharper flavor. I’ve not tried it but lime juice might also work. Both help the milk curdle gently to form those lovely curds.
Sea Salt-Salt is a must to bring out the flavor in your easy lactose free ricotta recipe. Sea salt or kosher salt works best.
Store-Bought Part-Skim Ricotta
Yes you can purchase part-skim ricotta cheese or whole milk ricotta cheese at most supermarkets but it’s rare to find any lactose free ricotta cheese and believe me I have looked everywhere. Also store bought usually contains ingredients like gums, or stabilizers.
There are also many brands that now make dairy-free ricotta cheese but often they may include nuts or almond milk for an almond ricotta cheese and that won’t work for someone who has a tree nut allergy like my son.
I have also seen other brands with vegan ricotta cheese but for me, I don’t like all the additives and vegan alternative ingredients used.
Lactose Free Homemade Ricotta Cheese
I’ve never seen it at any of my local markets so if you can’t find part-skim lactose-free ricotta at the store either, making your own lactose free ricotta cheese is your best option.
Homemade may cost a little more per cup, but:
You get clean, additive-free, lactose-free cheese
You control fat, flavor, and freshness
You can’t currently buy a lactose-free, part-skim ricotta anywhere
Chef Tips
#1 Use fresh, high-quality milk. The better your milk, the creamier and tastier your ricotta will be since this recipe keeps things simple and the milk flavor really shines through.
#2 Don’t rush the curdling process. After adding your acid, let the milk sit undisturbed for at least 15-20 minutes so the curds can form properly. It’s like letting the magic happen slowly instead of trying to rush it.
#3 Drain with care. Don’t rinse. Use a fine mesh strainer lined with layers of cheesecloth or a clean kitchen towel, and let the curds drain until they reach your desired consistency.
Don’t press or squeeze. more moisture for creamier ricotta, less if you want it thicker.
#4 Save the whey. That leftover acidic liquid isn’t just for the bin; it’s packed with a bunch of nutrients and can be used for smoothies, soups, or replacing water in bread dough for more flavor.
#5 Season after draining. Once drained, stir in your salt gently to keep that fresh ricotta flavor balanced without overworking the curds.
#6 Use whole milk if you want a more classic creamy finish or add a touch of cream after draining (optional but luxurious).
What To Serve With Homemade Lactose Free Ricotta Cheese
Fresh Fruit Pair your ricotta with berries, or sliced peaches to add a juicy, sweet dimension that complements the creamy cheese.
Grilled Vegetables The mild flavor of ricotta balances savory dishes using smoky grilled veggies like zucchini, eggplant, or bell peppers beautifully.
Salads Spoon dollops over fresh greens to add creaminess and a touch of luxury to simple salads.
Troubleshooting Common Problems with this Recipe
Ricotta is Too Wet Make sure to let the curds drain for enough time so excess whey is removed. If it’s still watery, drain longer or gently press the cheesecloth to remove more liquid.
Curds Don’t Form Properly Check that your milk is fresh and not ultra-pasteurized. Also, make sure you add enough acid and allow the mixture to sit undisturbed for 10-15 minutes.
Ricotta is Grainy Overheating or stirring too vigorously can break down the curds. Keep heat moderate and stir gently only when necessary.
Whey is Not Clear If the whey looks cloudy or milky, the curds might not have separated fully; try increasing the amount of acid slightly next time.
Bitter Aftertaste Using too much vinegar or lemon juice can cause bitterness. Start with less acid and add gradually while watching for curd formation.
Freezing & Storing Leftovers
Freezing: Ricotta doesn’t freeze perfectly since the texture can get a bit grainy after thawing. If you do freeze it, scoop into an airtight container and use within 2 months. Thaw in the fridge and stir gently before use.
Storing: Keep ricotta in an airtight container in the refrigerator for up to 3 days. It’s best fresh, but if it separates slightly, just stir it back together before serving.
What to do with leftover Whey
Don’t throw out the leftover liquid whey after draining your ricotta cheese. Freeze it into an ice cube mold and store in a ziplock bag with the date made on it.
Then whenever you make a smoothie, add 1-2 frozen cubes of whey to your smoothie in the blender adding additional protein.
Homemade Popsicles– Blend whey with frozen berries, lemon, and monk fruit for a high-protein frozen treat.
Gelatin Gummies– Use whey in place of some water in your homemade sugar-free gelatin snacks.
Chia Pudding – Replace nut milk with whey in chia pudding; mix with cocoa powder and stevia for a chocolate version.
Homemade Electrolyte Drink – Combine whey with lemon juice, sea salt, and stevia for a natural replenishing drink.
Hot Protein Drink – Warm whey with cinnamon, vanilla, and a sweetener for a cozy protein-rich “latte.”
Why is this so high in protein and so low in carbs?
Most store-bought ricotta is made with whole milk or even a mix of milk + cream, which raises the fat content significantly.
I used lactose-free 2% milk which has moderate fat. Store-bought uses whole milk or adds cream which makes it higher fat, lower protein concentration.
Store-bought ricotta is often:
Enriched with cream for texture
Filled with gums or stabilizers to make it thickerThese dilute the protein content while bumping up fat and calories.
Homemade version is:
Pure curds from 2% milk
No added cream
No fillers
Result: More real protein per bite, less fat per serving.
In our homemade batch:
You keep most of the protein-rich curds
You don’t over-drain or rinse excessively
This means your final product is denser in protein than store-bought ricotta, which is often more watery and less curd-dense per spoonful.
Pour milk into a large saucepan. Heat milk to 185°F, stirring gently over medium heat. For best results use a cooking thermometer to check temperature.
Remove from heat. Stir in acid slowly.
Let sit 15–20 minutes. Do not stir.
Strain through fine cheese cloth, muslin cloth or nut milk bag — but don’t rinse!
Let drain only 10–15 minutes for soft runnier ricotta; longer for firmer, drier ricotta, 20-25 minutes.
Scoop into container and chill.
Creamier texture? Stir in 1–2 tbsp of cream after draining.
Once chilled, the curds firm up and blend together, giving you that ricotta-like smoothness.
See additional notes above for optional add ins.
Store in an airtight container in the fridge for up to 3 days.
Notes
This recipe yields two servings. If you yield 1 cup that would be 1/2 cup per serving. The nutrition information in this recipe card is for using 2% reduced fat lactose free milk.If you decide to have this be 3 servings nutrition info would change to:Calories: 208Protein: 28.8gFat: 7.8gCarbs: .8g
Have you ever heard someone say they have finally found food freedom? Maybe you haven’t. Maybe you have no idea what that even means. Maybe you have it and are truly living your best life.
Whichever the case may be, food freedom is when you can finally be free of the bonds that food may hold on you. Certain foods can be addictive. I was addicted to sugar.
My story to sugar freedom goes way back many many years ago now. But even having sugar freedom, I was still suffering from bondage to carbs. I didn’t realize how much I was needing/wanting/eating until I went keto.
Being on the keto diet has helped me in so many ways. I wrote this post about the differences of Low Carb versus Keto for those of you who may not still understand the differences.
It’s been one of the best things I could have done and I highly recommend that if you are still struggling with certain foods that have a strong hold over you, start the keto diet.
It’s not as hard as you think and in fact my meal plans can help you if you have no idea where to begin.
If you need a little help getting started with keto, I’ve got a Free Basics Keto course that takes just 15 minutes.
If you’d like to learn how to detox from sugar, I can help with my 5 day Sugar detox Challenge to help you get started!
All my meal plans are low carb and keto. You can now choose the low carb option which allows up to 40 net carbs per day or the keto option which is no more than 20 net carbs per day.
We also now have a keto with intermittent fasting option with 2 meals a day and no more than 20 total carbs per day. If you enjoy my recipes, you will enjoy the meal plans.
My hope is that you will be encouraged, have less stress because all the work is planned out for you and you will be able to enjoy food freedom as well.
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This Easy Low Carb Keto Fat Head Bacon Cheeseburger Calzone is grain free, gluten free and almond flour free as well! This keto calzone dough can also be used for making a low carb pizza crust!
Crock Pot Cheese Stuffed Turkey Meatballs in homemade marinara sauce is a family favorite in my house and perfect for a busy school night dinner! These are made grain free, low carb, keto, and gluten free!
These Easy Keto Salted Butterscotch Caramel Nut Clusters are the best holiday treat for any party! Keto, Low Carb, Gluten Free, Sugar Free and no baking required!
Meal Plan Membership
Our membership is simple. You can subscribe for a month to try it out or you can subscribe for a yearly membership.
Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday.
You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like.
The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow you the option to remove, add, start with a blank menu and create your own if you so wish.
You can choose from Three Meal Plan Options:
Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 50 total grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 30 total grams of carbs or less per day.
Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 total carbs per day.
Finally, we have our most popular, 28 day Low Carb and Keto Meal plan, that offers you one month of keto and one month of low carb! You’re getting 2 months of meal plans, all in one document, with shopping lists included.
This Sugar Free Frozen Coconut Daiquiri mocktail slushie is made without sugar, super quick and tasty! It’s low carb, keto friendly and can easily become a cocktail if you prefer! Just 3 simple ingredients and minutes to make!
Carbs in Traditional Daiquiris
According to Cronometer the app I use, a frozen strawberry alcoholic daiquiri haas 39 grams of carbs in one serving. Way to high for anyone following a keto diet or even low carb diet as it will surely kick you out of ketosis, spike your blood sugar and cause cravings.
Carbs in our Sugar Free Frozen Daiquiris
Our recipe makes a number of servings so if this is just for you and your spouse feel free to cut the recipe in half. Just 3 grams of net carbs per serving.
All the rest of the nutritional information is at the bottom of this page on the printable recipe card.
Have you ever had a tough day that made you start dreaming of a tropical island get away, sitting on a lounge chair on a beautiful hot day with a cool island breeze blowing through your hair and frozen drink beverage in your hand?
Some days I’m dreaming more frequently than others and this has been a tough week. When deadlines and schedules and activities and vacations and camps and life just get so crazy I tend to wander in my thoughts and this dream is one that never gets old.
I will be envisioning this dream until we get that tropical island get away for a our 20th anniversary in 2 years!
I know, 2 years is a long time to wait for such a dream to come true, but it will be worth the wait when it finally happens! We plan to go all out, invite friends and family to join us on this tropical, yet to be determined island get away, in the winter season of course because isn’t that the best time to enjoy the tropics?
Obviously I’ve got to have some patience for waiting for this escape. It’s not to say we won’t be doing any vacations, we will be headed to Universal Studios in Florida with the kids next week, but you know that is just not the same kind of vacation as the tropical island get away of my dreams.
That’s called a work vacation. You need a vacation from the theme park vacation.
Can I swap out the coconut?
If you really don’t like coconut drinks or just any coconut flavor you can swap the canned coconut milk with heavy cream and the coconut water can be replaced with unsweetened almond milk.
Can I make this a Cocktail instead?
Of course if you prefer alcoholic drinks, you can add any type of rum you like. For the number of servings, I recommended 6 ounces of white rum but you could also use dark rum if you prefer. Or if you still want that rum taste but no alcohol, use rum extract instead.
Can I swap out the Coconut Stevia?
Yes if you don’t have coconut stevia or don’t want to buy it or just don’t like stevia feel free to use any favorite natural sweeteners you prefer. I’d recommend a liquid low carb sweetener versus a granulated or confectioners brand.
This liquid Monk Fruit is one of my favorites but a different brand can also work well. You could also make my sugar free simple syrup recipe as well.
This mocktail cocktail recipe makes me happy. Not sure if it’s the cream of coconut I love or just the creamy texture of a frozen drink, but it makes me dream happy dreams.
Sipping this coconut daiquiri recipe that’s pretty close to an original recipe for a classic daiquiri, but without the sugar and high carb count, makes that dream feel like reality for just a moment with my eyes closed.
The tropical island get away doesn’t feel so far away when enjoying this perfect drink outside on my deck with my eyes closed and my son playing on his ukulele.
Paradise is waiting……….you are just one sip away to a tropical Paradise…….in your dreams!
1/2cupcoconut waterthis is not extra, it can come from the can already used above
3cupsice
Optional
2tsprum extract or 6 ounces white rum added to blender
1tsplime juice
Instructions
Add all ingredients into a high-powdered blender and blend until ice is crushed and mixture is slushie! Taste and adjust sweetener, as needed.This recipe makes 4 servings. Each glass should have about 8 ounces per serving.
Notes
If using white rum as opposed to rum extract, you can eliminate the coconut water.3 g net carbs per serving the nutrition info does not include optional rum. This recipe was first published in July 2015.
If you’ve ever lost weight only to find yourself gaining it back again (and again), I see you. You know what to eat, you’ve tried the plans, you’ve followed the rules. But when life gets hectic, stress kicks in, or your emotions take over, staying consistent can feel impossible. That’s why I wrote my new cookbook, Good, Better, Best—and I’m so excited to share that it’s now available for preorder on Amazon and in bookstores everywhere!
As a Nutritional Therapy Practitioner and someone who has personally battled emotional eating, I’ve seen just how often perfectionism and pressure sabotage progress.
After I wrote my best selling book, The 30-Day Sugar Elimination Diet and I saw the success of so many of you who bought the book, followed the plan and lost massive amounts of weight, I was thrilled! But when I checked back with many of you, more than half of you weren’t able to keep it off and that got my wondering why.
Many of you told me it was; lack of time to make healthy meals, lack of effort- having no energy at the end of a long day so the drive-thru became the norm, no time for prepping healthy snacks so convenience won, and giving in to sugar and refined carbs because you had lost your weight and thought you could handle a little.
So many of you are doing “all the right things”… but life isn’t a perfect environment. You can’t always follow a rigid meal plan or prep fresh meals three times a day. That’s not real life—and that’s where the Good, Better, Best method comes in.
But let me take you back to 2024, when I found myself in a place I didn’t expect to be.
My Personal Turning Point: Gaining Weight in Perimenopause
I’ve been sugar free, refined carb free since 2006 as a way to help me lose the baby weight from my last two kids but then quickly realized moderating sugar was a constant battle, so I quit it for good.
In 2011, I started my website to share my low carb and sugar free recipes and help others on their own personal weight loss diet removing old habits of turning to sugar and junk foods for comfort.
I wanted others to see long term, sustainable weight loss could be achieved without feeling deprived of the favorite food once loved prior to going gluten free and low carb. I learned over these years, really my whole life, that moderating even small amounts of sugar is not something I need to do anymore.
It just created insatiable hunger and spiked my blood sugar level so frequently, eliminating it for good was just better for my own mental health.
In 2012 , I went gluten free to help eliminate stomach digestive issues. In 2015 I started a keto diet in an effort to eliminate symptoms I was experiencing, which ended up being hypothyroidism, not diagnosed until 2018.
The keto diet helped me reduce many symptoms and has been a great way I’ve been able to maintain a healthy weight for years.
But in 2024 my physical body started changing. I gained around 15 pounds during this start of perimenopause, despite eating keto and doing what had worked for me in the past.
My usual tools and strategies just weren’t cutting it anymore. I increased my intermittent fasting, and exercise but the weight would not budge. I felt frustrated, discouraged, and honestly—embarrassed. After all, I teach this stuff. I had a hard time accepting this was how it would have to be just because I was in my 50’s now.
But what I learned through that experience and my own trials and errors changed everything.
I realized I had to stop fighting with my body and start working with my hormones. The old way of doing keto with high fat that I had done for a long time, didn’t fit this new stage of life. I needed a different approach—one that honored my shifting metabolism, addressed inflammation, and gave me structure without perfectionism.
I wanted to lose this extra weight that seemed to come out of nowhere even though my eating habits, physical activity, strength training and regular exercise didn’t change.
I wanted to lose this extra weight without sacrificing muscle mass, which is one of the most important things as we age. I wanted to help others who have found weight gain come on despite sticking to their healthy lifestyle plan and for anyone who recognizes themselves as a yo-yo dieter.
What worked? That’s exactly what I share inside this book. A natural way to lose weight and keep it off.
The mindset shifts, the meal planning strategies, the food-as-medicine approach, prioritizing protein to avoid loss of muscle, made a huge change to help me lose that weight and break the cycle for good to keep it off—it’s all in Good, Better, Best, especially in the practical sections and meal plans.
Instead of requiring perfection, my method helps you confidently make decisions in the moment that keep you on track—without guilt.
The Good, Better, Best method gives you back control of your choices and empowers you each day to overcome decision fatigue, roll with the punches, and succeed in your goal to maintain your weight.
You make decisions with one goal in mind: “What can I confidently choose to eat in this moment that still aligns with my goals and keeps me on track?” Even if if you don’t make the very best choice, it’s still a good enough choice.
What is Good, Better, Best Food?
100 Low Carb, allergy-friendly recipes that incorporate your time and desire!
Good (Enough): Simple and delicious recipes that will not compromise your health gains. Many take advantage of convenience items from your pantry, fridge, and freezer, so they’re perfect if you’re low on time, on the road, or need to satisfy a craving! Less than 15 minutes to make!
Better: When you have a bit more time but still don’t want to spend forever in the kitchen, these recipes require only 15 to 45 minutes to make. They’re made from scratch, so they’re a step up from “good” when you’re looking for more nutrient- dense options—think simple stir-fries, Instant Pot meals, and air fryer favorites.
Best: These are the healthiest and most involved recipes, many of which are great for freezer prep and batch cooking. These recipes are perfect for feeding your family, entertaining, and weekend meals.
You can mix and match between the three tiers and tailor your menu to suit your day or certain areas of your life that need a little bit of tweaking!
Taming the Toddler Brain
Ever feel like a part of you is throwing a tantrum when you’re trying to stay on track with food?
That’s your “toddler brain”—the part of your nervous system that craves immediate pleasure, hates restriction, and panics when it senses deprivation. If you’ve ever raided the pantry after a long day or eaten something you didn’t really want just to soothe yourself, you’ve met your inner toddler.
In Good, Better, Best, I teach you how to tame the toddler with compassion, not control. Instead of trying to silence her with rules, we acknowledge her, soothe her, and guide her toward better choices.
That might mean choosing a “Good enough” meal instead of nothing at all. Or it might mean using the 1-1-1 method (you’ll learn all about it!) to enjoy yourself at a party without spiraling afterward.
Conquering Impulse Decisions
One of the biggest struggles my readers and clients face is this: I was doing great, and then I just made a random choice I didn’t even think about… and it totally derailed me.
Sound familiar?
That’s where decision fatigue and impulse eating sneak in. You’ve made a thousand decisions all day long, and when it comes time to eat, your brain is exhausted. It wants the fastest reward—not the best result.
In this book, I’ll show you how to conquer those impulsive decisions with tools like:
The 1-1-1 Method for social eating
A step-by-step plan for what to do if your weight creeps back up
A list of your personal non-negotiable food rules to keep you grounded
Scripts to shift your internal dialogue when the “I’ve blown it” toddler voice starts talking
You’ll learn how to pause, assess your options, and confidently ask: “What can I choose right now that aligns with my goals?” Even if it’s not the best or better food choices, it can still be a good choice.
That’s how you build momentum with practical tips to trust yourself again and finally end the yo-yo cycles.
A Book That Meets You Where You Are
Whether you’re in the messy middle of figuring things out, recovering from diet burnout, or simply wanting to maintain the progress you’ve already made, Good, Better, Best is here to walk with you.
This isn’t about being perfect—it’s about being consistent. And it’s about learning to trust yourself again with food, even when life throws curveballs.
These No Bake Mini Low Carb Keto Strawberry Cheesecakes are like tiny little clouds of creamy, fruity goodness that come together without even heating up your oven. I love how quick and fuss-free they are—a perfect way to impress friends and family when you don’t want to spend extra time in the kitchen. Plus, they’re perfectly portioned and no forks are required.
Why You Will Love this Recipe
No baking required. Honestly, skipping the oven is a game-changer here, no water bath or springform pan needed. You just mix, chill, and voila—amazing keto mini cheesecakes to share.
The best part is it’s perfect for hot days when you don’t want to heat up the kitchen or when you’re in a bit of a rush.
Keto-friendly and low carb. This recipe keeps things keto-approved with ingredients that won’t send your blood sugar skyrocketing or kick you out of ketosis if you’re on a keto diet.
So, you get to enjoy a sweet, satisfying treat without the guilt or the carb crash. This recipe makes a 12 batch of mini cheesecakes.
One mini low carb strawberry cheesecake with strawberry sauce on top has 5 g net carbs, total carbs are 9 grams and dietary fiber is 4 grams. All the nutritional information is at the bottom of this page on the printable recipe card.
Mini size, maximum flavor. These little cheesecakes pack a punch of rich cheesecake layer and fresh strawberry sauce in every bite. Plus, their mini size makes them great for portion control and sharing without the guilt.
Simple Ingredients and Substitutions
Cream Cheese This is the star of the show, bringing the creamy texture and tangy flavor that cheesecakes need. You can use full-fat cream cheese, but I chose reduced fat to fit into my midlife macros in perimenopause.
Softened cream cheese is easier to mix so be sure to take it out of the fridge to sit on the counter for about an hour.
Strawberries Fresh strawberries give the dessert that juicy, natural sweetness and a gorgeous pink hue. If fresh aren’t in season, frozen strawberries work too—just thaw and drain the juices before using.
Add a few blueberries on top for a red, white and blue patriotic keto dessert to share for the 4th of july!
Almond Flour Free Almond flour is often what is used in most keto desserts, but since my son has a peanut and tree nut allergy, I use coconut flour instead.
Feel free to swap with almond meal or almond flour if you prefer. Either way it’s a beautiful buttery shortbread crust that doesn’t need baking.
Sweetener Most keto recipes lean on erythritol sweetener or other sugar alcohols but my favorite low carb sweetener for this no bake desserts is vanilla stevia.
You can swap with any low-carb sweetener you like, just be sure it’s a 1:1 substitute for sugar. I recommend a low carb confectioners since it will blend better into the mini strawberry cheesecake batter versus granular which could make the end result grainy.
Heavy Cream Whipping this into the cream cheese base creates that light, fluffy texture everyone loves. You could also use coconut whipped cream if you want a dairy-free option, just keep in mind it might add a little bit of coconut flavor.
Pro Chef Tips
#1 Chill the cream cheese batter well Make sure your cream cheese batter is chilled for 2-4 hours or overnight before adding strawberry sauce to the finished cheesecake.
#2 Use a hand mixer for smooth texture A hand mixer is your best friend here—it helps get rid of any lumps and creates that dreamy, velvety filling. Nobody wants chunky cheesecake, so take an extra minute to blend it well.
#3 Let the crust chill enough Give your almond flour crust plenty of time to set in the fridge. A soggy crust is a bummer, so chilling it fully means you get a nice, firm base for your filling.
#4 Handle strawberries gently Fresh strawberries can be delicate, so slice or crush them carefully to keep some texture without turning it into a mushy mess.
#5 Don’t rush the chilling time Patience is key here—chill your assembled cheesecakes for a few hours or even overnight if you can. This step lets everything firm up perfectly and the flavors meld nicely.
Add a few blueberries on top for a red, white and blue patriotic keto dessert to share for the 4th of July!
Recipe Variations
Add a Chocolate Swirl: Mix a bit of melted sugar-free chocolate into the cream cheese filling before chilling for a decadent twist.
Citrus Kick: Add some lemon or lime zest to the cream cheese for a fresh, tangy flavor that complements the strawberries.
Berry Mix: Swap or mix strawberries with blueberries, raspberries, or blackberries for a colorful berry medley.
Filling Runny If your cheesecake filling is too soft or runny, it might be because the cream cheese wasn’t chilled enough or wasn’t whipped well with the heavy cream. Try whipping longer or chilling the mixture again before assembling or add in another teaspoon of gelatin.
Crust Crumbles If your coconut flour crust isn’t holding together, add a little bit more melted butter or press it down firmly into the mold before chilling. Make sure it chills long enough to set properly.
Cheesecake Doesn’t Set This usually means it didn’t chill long enough or the cream cheese mixture was too warm when put into the crust. Pop it back in the fridge or freezer and give it a few more hours.
Crust Tastes Bland Adding a pinch of cinnamon, vanilla extract, or even a touch of salt to the crust mix can boost flavor if it feels a bit plain.
Freezing & Storing Leftovers
Freezing: Pop your mini delicious keto cheesecake recipes in an airtight container and freeze for up to 1-2 months. When ready to eat, thaw them overnight in the fridge for best texture and flavor.
Storing: Store leftover cheesecakes in the fridge in a sealed container for 3-4 days. They might get a little firmer as they chill, but they’ll still be deliciously creamy when you dig in.
Can I use frozen strawberries instead of fresh?
Yes, frozen strawberries are fine, but thaw them fully and drain off any extra liquid before adding to avoid a soggy texture.
How long do these mini cheesecakes need to chill?
A minimum of 3-4 hours is good, but overnight chilling is ideal for that perfect set and flavor mash-up.
Can I make these ahead for a party?
Absolutely, these are great make-ahead treats. Just assemble them a day before and keep them in the fridge until party time. I used this cupcake container for easy traveling to the party we attended.
What if I don’t have coconut flour?
You can try ground pecans, walnuts, or even crushed low-carb cookies as a substitute for the crust.
Are these cheesecakes suitable for diabetics?
Since they’re low-carb and use sugar substitutes and have a low net carb count, they’re generally better for managing blood sugar than traditional classic cheesecake, but always check ingredients and consult your health guidelines.
This No Bake Keto Strawberry Cheesecake really is a no-brainer when you want something sweet but simple. The mix of creamy filling with fresh strawberry goodness feels fancy without the fuss. Plus, since they’re mini, it’s easy to enjoy a treat without overdoing it. Next time you want a keto dessert that’s quick and tasty, give these minis a go—you might just surprise yourself with how easy and delicious low-carb sweets can be.
Place your crust ingredients into a small bowl and use a fork to mash together until nicely combined, you could also use a food processor if you prefer. Add a heaping tablespoon of the crumb to each cupcake liner. Press down with the back end of a spoon to level the crumb. Refrigerate while you make the cheesecake filling.
Add water to a small microwavable bowl. Sprinkle gelatin and let bloom about 5 minutes do not stir. Microwave 30 seconds then stir until smooth, no lumps. Set aside.
Place the cream cheese, vanilla extract, sweetener of choice to a stand mixer with the paddle attachment or large bowl using a hand electric mixer. Blend until smooth, no lumps.
Pour in the heavy cream and salt. Blend until smooth and thick, about 5 minutes. On low speed, slowly drizzle in the cooled gelatin. Blend until incorporated. Taste mixture for sweetness level.
Fill each cupcake liner to the top, pressing down cheesecake filling into the cup and leveling on the top. Refrigerate for 3-4 hours or overnight.
Once chilled, add 1 tablespoon of strawberry sauce over the top of each mini cheesecake.
Keep refrigerated in an airtight container until ready to serve for up to 4 days or freeze for up to 1 month, thaw night before you want to serve them. I used this container to travel to a party so I didn't need to worry about getting it back.
Notes
Net carbs for 1 mini cheesecake: 5 g net carbs- This includes strawberry topping.If you use regular full fat cream cheese instead of reduced fat, your macros will change to:Calories: 308Carbs: 8gProtein: 4gFiber: 4gFat: 28g
This easy low carb keto strawberry sauce syrup is a delightful way to enjoy strawberries without added sugars. Just 3 simple ingredients for a luscious, glossy keto sauce with fresh strawberry flavor that’s perfect for pancakes, ice cream, or even cottage cheese or yogurt. Plus, it’s ready in 5 minutes!
Low Carb Strawberry Sauce
When strawberry season is here, making your own syrup with all natural ingredients, no sugar alcohol, or gums, and tastes delicious on so many things. It’s quicker than than you think and needs just basic ingredients you probably already have in your kitchen.
If you’re on a ketogenic diet or just watching your sugar intake, this will be a great addition to all your baked goodies or just to top on low carb pancakes, waffles or yogurt!
Just 1 gram of net carbs per serving to enjoy over any keto dessert you want! Printable recipe card is at the bottom of the page with all nutritional information.
Why you will love this recipe
Low carb and keto-friendly. This easy recipe for strawberry syrup skips the regular sugar but keeps all the bright, fruity strawberry flavor as the star of the show. It’s a sweet treat that fits comfortably within a low carb or keto diet, so you don’t have to compromise on taste.
Quick and easy to prepare. With just a handful of ingredients and minimal cooking time, this syrup comes together fast. Even if you’re not used to making your own toppings, you’ll find this recipe approachable and stress-free.
Versatile topping for many dishes. Whether you drizzle it over pancakes, swirl it into sugar free cheesecakes, or spoon it on ice cream, this strawberry syrup adds a fresh pop of flavor. It’s a smart way to dress up simple desserts and breakfast favorites.
Simple Ingredients and Substitutions
Strawberries
Fresh strawberries are key for that vibrant, natural flavor and color. If fresh aren’t in season, you can use frozen berries, just thaw and drain excess liquid before cooking.
Lemon juice
A splash of lemon juice brightens the flavors and balances the sweetness naturally. If you don’t have lemon, a bit of apple cider vinegar or lime juice works well too.
Low Carb Sweetener
Allulose is used for this recipe since it works well to keep the sauce syrup from crystalizing once refrigerated. You can use either liquid or confectioners. If you don’t have that or can’t buy that where you live, try making my Keto Simple Syrup recipe to use in place of it.
What To Serve With Quick Strawberry Sauce
Keto Pancakes and waffles Drizzling this syrup over low carb pancakes or waffles is a perfect way to start the day with a fruity boost.
Keto cheesecake Use the sauce as a topping on your favorite keto cheesecake for an elegant and fresh-flavored dessert.
Greek yogurt or cottage cheese Mix the syrup into creamy Greek yogurt or cottage cheese for a sweet and tangy snack or breakfast.
Sugar-free ice cream Add a spoonful over sugar-free or low carb ice cream to enhance its flavor without extra carbs.
Pro Chef Tips
#1 Use ripe strawberries For the best flavor, pick strawberries that are fully ripe and fragrant. Underripe berries can make the syrup taste a bit tart or bland, so don’t be shy about giving them a sniff in the market.
#2 Stir continuously while simmering Keep the sauce moving gently with a spoon while it simmers to prevent burning on the bottom. This also helps the syrup thicken evenly and keeps the texture silky smooth.
#3 Adjust sweetness gradually Start with less sweetener and taste as you go. Everyone’s sweetness preference is different, and it’s easier to add more than to fix a sauce that’s too sweet.
#4 Cool before serving Let the sauce cool slightly before serving—it will thicken more as it cools, and the flavors meld together into something truly special.
#5 Store in a jar Pour your finished sauce into a clean glass jar with a tight lid and keep it refrigerated. It lasts well for about a week—handy for quick desserts or breakfast treats all week long.
Add vanilla. A splash of vanilla extract at the end of cooking adds a cozy warmth to the strawberry syrup, making it an even more luxurious topping.
Berry mix. Try mixing in other low carb berries like raspberries or blackberries for a more complex flavor profile.
Thicker syrup. To get an extra thick syrup, simmer it a bit longer or add a touch more xanthan gum gradually until it reaches your desired consistency.
Sparkling twist. Add a splash of sparkling water to the syrup right before serving for a fun, fizzy topping that’s perfect on cream cheese or ricotta.
Honey-flavored. Use a keto-friendly honey substitute or a few drops of honey extract to mimic that familiar honey undertone without the sugar spike.
Flavor Variations
Fresh mint leaves Adding finely chopped fresh mint leaves just before serving gives a fresh herbal note that brightens the strawberries beautifully.
Cinnamon A pinch of cinnamon stirred into the syrup during cooking adds warmth and a subtle spice that pairs wonderfully with the fruitiness.
Balsamic vinegar A small splash of high-quality balsamic vinegar deepens the flavor, offering a tangy-sweet complexity that’s surprising and delightful.
Almond extract Just a drop of almond extract paired with the strawberries adds a nutty aroma that enhances the overall flavor, especially on breakfast dishes.
Troubleshooting Common Problems with this Recipe
Syrup too thin
If your syrup turns out too runny, continue simmering it on low heat to reduce the water content. Adding a tiny pinch of xanthan gum for a thicker consistency without altering flavor.
Syrup too thick or gummy
If you add any thickening agents like xanthan gum, (I don’t think you need it) the syrup can become gummy. Simply stir in a small amount of water to loosen it up until you reach the perfect consistency.
Strawberries taste bland
Make sure to use ripe, real strawberries—their natural sweetness is essential. If needed, add a little more sweetener or a splash of lemon juice to enhance the flavor.
Syrup crystallizes in the fridge
Keto sweeteners like erythritol can crystallize when cooled that’s why I recommend Allulose. Give your syrup a quick stir or warm it gently before use to smooth it back out.
Flavor too tart
If the syrup is too tart for your liking, add a bit more sweetener gradually while simmering, tasting as you go to find your perfect balance.
Freezing & Storing Leftovers
Freezing:
Pour leftover strawberry syrup into an airtight container or freezer-safe container and freeze for up to 2 months. Thaw in the refrigerator overnight and stir well before serving to bring back its smooth texture.
Storing:
Keep the syrup refrigerated in a sealed jar for about 5 to 7 days. Stir before each use, as natural separation may occur but will not affect the flavor
Can I use frozen strawberries for this recipe?
Yes, frozen strawberries work well if fresh aren’t available. Just thaw and drain excess juice before cooking to avoid a watery syrup.
Is this syrup suitable for diabetics?
Because it uses keto-friendly sweeteners instead of sugar, this syrup is a better option for those managing blood sugar, but always consult with a healthcare provider about your personal diet.
Can I add other fruits to the syrup?
Absolutely, fresh fruit like low carb berries like raspberries and blackberries blend in beautifully and provide a different flavor twist.
How long does this syrup keep in the refrigerator?
Stored properly in an airtight jar, it stays fresh for about a week. Always check for any signs of spoilage before use.
Can this syrup be used in baking?
Yes, use it as a filling or drizzle for keto-friendly baked goods, but note the cooking times might affect its texture and moisture.
Best Keto Desserts to Top with Strawberry Sauce
Keto vanilla custard Pair the syrup with a smooth keto vanilla custard for a luscious, creamy dessert that complements the strawberry brightness.
Keto Chocolate mousse Rich, velvety chocolate mousse and this fruity syrup provide a fantastic contrast between dark and light flavors.
Low Carb Panna Cotta The syrup’s fresh, tangy notes add a lovely balance to the silky texture of panna cotta.
Low Carb Crustless Cheesecake Use as a topping on cheesecake for an indulgent, keto-friendly treat with an extra fruity punch.
This strawberry syrup is a charming little kitchen gem, proving that keto desserts don’t have to be dull or complicated. It shines on breakfast dishes and sweet treats, celebrating bright, natural fruit flavor in an easy-to-make sauce. Whether you’re just starting the keto journey or looking for a fresh way to enjoy fruit without the sugar shock, this recipe is your new go-to.
Prep Time 5 minutesminutes
Cook Time 8 minutesminutes
Servings 8tablespoons
Calories 10kcal
Author Brenda Bennett/Sugar Free Mom
Ingredients
8ouncesstrawberriesstems and hull removed
2tbsplemon juice
1/4cupAlluloseliquid or confectioners keto-friendly sweetener
Slice your strawberries and place them into a small sauce pan. Pour in lemon juice, sweetener and salt. Bring to a simmer over low-medium heat.
Stir continually and mash berries while stirring. Cook 8-10 minutes until sauce thickens and is reduced by half. Remove from heat. Once cool enough to taste, see if you need more sweetener. If not, pour into a mason jar, cover once cool and store in the fridge for up to 7 days.
It's a perfect topping mixed into yogurt, cottage cheese or as a dessert topping on keto ice cream or cheesecake.
Notes
This recipe makes a 1/2 cup of thick strawberry sauce syrup. Cook for less time if you want a thinner sauce with more yield. Nutritional information is for 1 serving and is 1 tablespoon and has 1 g net carbs.
60 of the best, healthy, low carb, keto July 4th recipes for holiday celebrations! We’ve got you covered with beverages, side dishes, main course meals, and of course, the best part, low-carb recipes for dessert! This round up post of the best keto recipes for the 4th of July has been updated for 2025.
We’ve got a list of delicious 4th of July Keto red white and blue dessert recipes for you in this round up, but of course, these healthy recipes are a great way to enjoy any special occasions like Labor day, Memorial day, and any summer BBQ!
Sugar-Free Frozen Coconut Daiquiri Slushie made without sugar and low-carb! This recipe makes you happy.
It makes you dream happy dreams and sipping this slushie makes that dream feel like reality for just a moment with your eyes closed. Paradise is waiting……….you’re just one sip away to a tropical Paradise…….in your dreams!
This Copycat Chick-Fil-A Frozen Lemonade is just 2 grams of carbs per serving! Super simple ingredients that create an amazing sugar-free, low-carb recipe sure to hit the spot on a hot summer day like your July 4th party!
This Homemade Keto Electrolyte Drink is an easy way to get in vitamins and minerals and you can control the sweetness using your favorite sugar-free sweetener.
It also costs a lot less to make at home than buying store bought electrolyte drinks.
Sugar-Free Copycat Starbuck’s Cool Lime Juice Refresher has just 16 calories per serving and no sugar added making this your new favorite way to quench your thirst!
Sparkling Sugar-Free Basil Lemonade is a wonderful refreshing beverage for the summer season made completely sugar-free!
This recipe takes lemonade to a whole new level by adding some fresh basil and seltzer making it a light fresh summery beverage with tart flavors! With only 3 calories and no sugar this is a drink you can enjoy every day without guilt for your healthy lifestyle.
This Low Carb Keto Instant Pot Italian Beef recipe is quick, easy and full of amazing flavor! Slow cooker option also available! Either cooking method will produce juicy, tender beef that the whole family will love!
Summer Sizzling here we come. These Low-Carb Lemon Garlic Chicken Kebabs will be a firm favorite barbecue staple this year.
Marinated in a familiar flavor of lemon juice, garlic and herbs, they’re a family crowd pleaser you’ll fall back on time and time again.
Enjoy this great dish on its own as a low-carb high protein snack or serve with my incredibly delicious tzatziki and cucumber, feta and tomato salad for a healthy yet filling meal.
If you’re looking for a really tasty chicken based low carb dinner this Cilantro Lime Chicken Traybake is a must make.
Crispy chicken thighs and roasted low-carb veggies all nuzzled in a sugar-free and sweetener-free tasty cilantro sauce. This delicious recipe is super easy to make and you can use any low carb veggies you like.
Super juicy and tender Salt & Pepper Keto BBQ Ribs slathered with a Sugar-Free BBQ Sauce, which literally is the best BBQ sauce you’ll ever try and without junk artificial ingredients! Serve with my creamy coleslaw!
This is the easiest method for making a quick low-carb crack slaw using a simple sheet pan and ready in less than 30 minutes!
This Easy Sheet Pan Chicken Crack Slaw is effortless. So simple and can be made with fresh chicken breast, thighs or leftover cooked roasted chicken. It’s rich in flavor without any added sugar or sweeteners.
Grilled Pesto Shrimp Skewers are the easiest and tastiest of shrimp recipes perfect for BBQ party!
When you have homemade pesto, finding ways to use it up is easy! Here’s a quick way to make tasty shrimp on the grill! I’d recommend serving this with my keto broccoli salad!
Grilling is the essence of summer time don’t you think? It’s so easy, there’s no heating the oven so the house stays cooler and it’s just nice to be outside cooking!
This recipe is so simple and really adaptable as far as the veggies you pick, we also love using red peppers and mushrooms.
It only takes about 10 minutes to prepare and about 10 minutes to cook the kabobs on each side. It’s a 30 minute dinner, who doesn’t like that?!
These low carb keto beef kabobs are super easy to make on the grill or in the oven and the simple marinade ingredients is my favorite go- to keto recipe.
This is a great option for those on a low carb diet or keto diet. I’d serve this with my mock potato salad!
Easy Fluffy Cheesy Low Carb Keto Cottage Cheese Biscuits made with coconut flour are incredibly delicious with a perfect soft inside and crusty outside from baking in a cast iron skillet. Just 8 ingredients! Ready in 20 minutes from start to finish!
Summertime is all about convenience and stress-free cooking!
Grilling outside, pool parties, the beach and BBQ parties are all about easy foods to enjoy! And hot dogs are just one of the favorites at this time of year.
You can make a quick and easy homemade sugar-free BBQ sauce in less then 5 minutes with just 6 ingredients needed and no added sugars or high fructose corn syrup!
This Easy Keto Grilled Asparagus recipe wrapped in Provolone Cheese and Prosciutto makes it the Best Grilled Asparagus you’ve ever had! It’s gluten-free, low-carb and keto approved!
Char Grilled Avocado with a Creamy Herb Dressing is a perfect, easy, keto friendly, low-carb, gluten-free meal, side or appetizer! If you’ve never grilled an avocado you are in for a treat!
The char taste of a grilled avocado is hard to beat and the creamy, soft warm avocado paired with the creamy tangy dressing is a winning combination!
This gorgeous Caprese Fresh Zucchini Noodle Pasta Salad is keto, gluten-free, low-carb and simple with just 4 ingredients and a delicious dressing! Just 3 g net carbs per serving!
This easy Mediterranean Roasted Cauliflower Salad is the perfect keto side dish complementing any main dishes or serving as a vegetarian Mediterranean dish full of low-carb vegetables and gluten-free too!
This coleslaw is anything but typical! Made without mayonnaise, but with a creamy dressing, with a hint of lime, it’s the easiest side to bring to any summer gathering!
Here’s an easy summer recipe that takes only a few minutes to prepare and cook but looks quite elegant to serve to guests for dinner, Grilled Caprese Style Portobellos. Portobello mushroom caps are the perfect mushroom for the job.
Topped with fresh tomato and deliciously creamy mozzarella cheese and these will melt in your mouth!
This easy tomato Salad with olives and a Balsamic Reduction is a quick and delicious tasty salad to enjoy when fresh tomatoes are at their peak!
Fresh heirloom tomatoes, olives, fresh herbs like basil and parsley combined with extra virgin olive oil and balsamic glaze make this elegant plate of deliciousness to serve as a side salad with any main dish!
These Easy Crispy Salt and Vinegar Zucchini Chips are gluten-free, grain-free, keto and low-carb too! You can make them in a dehydrator, oven or air fryer!
These easy low-carb zucchini chips are a hit for any party! Salt and vinegar flavor and very few carbs so it’s a guilt-free chip!
This Low-Carb Fruit Pizza is Keto, Gluten-Free and Nut-Free, Almond flour free! Just 2 net carbs per serving or 4 total carbs.
This healthy fruit pizza with patriotic colors is really the most perfect summer dessert for all the summer parties but especially for a low carb 4th of July celebration!
Chocolate Pots De Creme is made low-carb, gluten-free and without added sugar! Perfect for summer entertaining made easily in Mason Jars! Topped with fresh berries and you’re done!
This tangy Sugar-Free Keto Lemon Curd is layered between creamy Mascarpone cheese with optional blueberries, making these quick and easy keto lemon curd parfaits! Just 5 net carbs per serving!
Here’s a beautiful Low Carb 4th of July recipe! Independence day is a wonderful celebration in the United States and the way we celebrate with friends and family is always with patriotic desserts!
Red, white and blue desserts that are not only low-carb, and keto, but delicious, easy recipes for your summer BBQs!
Beautiful Sugar-Free Coconut Pudding presented in mason jars for a perfectly portioned keto, low-carb, paleo dessert!
Perfect to make it ahead and store in the fridge for whenever one of the kids asks for a snack. It’s sugar-free pudding! It’s dairy-free, it’s low-carb and it’s super easy!
These Creamy Lemony Cheesecake truffles are a No-Bake dessert that is not only sugar-free, but keto, gluten-free, grain-free and nut-free too!
Are you a lover of lemon or cheesecake? Either one will do as this combines the best of both. The added coconut cream gives it just a hint of coconut. It’s simple and tasty and very refreshing
If you’re looking for a super easy, these Keto No-Bake Strawberry Cheesecake Jars are a must make.
We start with an easy buttery, almond crumb at the base of the jar, then top with a 2-minute cream cheese filling and a speedy sugar-free strawberry jam. These cheesecake jars are ready in just 15 minutes and most likely will be eaten in a fraction of the time!
Sugar-Free Key Lime Pie Bars require no baking and are keto, low-carb, gluten-free and tree nut free!
Easy and fabulous summer dessert! A little bit of tartness, a smidge of sweetness, a crumbly light crust and all made keto, sugar-free making these key lime pie bars one of a kind!
Sugar-Free, Keto, Low-Carb Blueberry Cheesecake bars are a creamy, easy, no-bake dessert with 5 net carbs per serving!
The cheesecake crust is made from almond crumb and melted butter to create a super simple, buttery, almond flour crust and the filling is a lemony cream cheese topped with sugar-free simple blueberry swirl, which add intense bursts of fruity flavor.
This Beautiful Sugar-Free Lemon Cream Pie is a low-carb, gluten-free and keto sensation that even carb loving family and friends will enjoy!
Lemon lovers will adore this scrumptious pie! With a fabulous, flaky crust that is also low-carb and grain-free, even if you’re not quite into lemon you might just find yourself needing to try a piece!
This Amazingly Light and Airy Keto Angel Food Cake recipe is made without any keto flours, less than 70 calories and has just 1 total carbs per serving!
This is the BEST Strawberry Flavored Low-Carb Angel Food Cake and the most perfect summer dessert for your summer July party!
These are the BEST CHEWY LOW-CARB KETO Sugar-Free Chocolate Chip Cookie you will ever need or want!
Finger foods like cookies are the best things for warm weather parties!
This Low Carb Recipes of some of my favorite dishes, plus Keto Desserts can give you plenty of delicious food to enjoy with 60 low carb, keto 4th of July recipes! This post was first published in June 2023 and updated in June 2025.
If you’re craving a frozen treat that’s indulgent yet keeps your low-carb or keto goals on track, this Sugar Free Low Carb Keto Peanut Butter Frozen Yogurt is a delicious game-changer. Plus, making your own frozen yogurt means you control every ingredient, avoiding sneaky additives. 4 g net carbs per serving.
Carbs in Traditional Peanut Butter Frozen Yogurt
According to the app Cronometer, the Publix brand of premium peanut butter cup frozen yogurt has 23 grams of total carbs in 2/3 cup. That’s high for such a small serving plus it has 19 grams of sugar.
This is not something to indulge in on a ketogenic diet or even a low carb diet if you don’t want to spike blood glucose.
Carbs in our Keto Peanut Butter Frozen Yogurt
Next time you are wanting to enjoy a creamy peanut butter ice cream try our low carb keto peanut butter frozen yogurt instead!
You will still enjoy that nutty flavor and creamier texture you want and it won’t spike your blood sugar or hinder your weight loss goals.
Why you Will Love this Keto Peanut Butter Frozen Yogurt
It’s the perfect answer on warm days when you want something sweet to curb your sweet tooth, but without the sugar crash or carb overload. It tastes like peanut butter cups in frozen yogurt form!
Sugar-free and keto-friendly. This recipe uses natural sugar-free keto sweeteners that don’t spike your blood sugar, making it perfect for anyone following a ketogenic diet or simply avoiding sugar. It allows you to indulge in a guilt-free sweet treat without sacrificing taste or texture.
Creamy and satisfying texture. Thanks to Greek yogurt and peanut butter protein powder, this frozen peanut butter yogurt offers a luxuriously creamy mouthfeel that rivals traditional ice cream.
Each spoonful melts smoothly on the tongue with a hint of crunch if you opt to add some optional keto toppings like my favorite sugar free peanut butter flavor chips.
Minimal Effort. With just a few wholesome simple ingredients and minimal prep, you can whip up this keto frozen yogurt mixture fast, for an effortless, refreshing guilt-free dessert anytime.
Pro Chef Tips
#1 Use Full-Fat Greek yogurt. Full-fat yogurt contributes to the creamy texture and richer mouthfeel essential for frozen yogurt. Low-fat versions tend to be icy and less satisfying once frozen.
#2 Chill the mixture before freezing. Letting your yogurt and peanut butter blend chill in the fridge for at least an hour enhances the final texture when you freeze it. This step helps develop a smoother consistency and reduces ice crystal formation.
#3 Stir during freezing. If you don’t have an ice cream maker, stir the mixture every 30 minutes as it freezes. This mimics churning, breaking up ice crystals and keeping the yogurt silky smooth.
#4 Measure sweetener carefully. Since sugar alternatives can be much sweeter than sugar, add them gradually and taste to avoid over-sweetening. A perfectly balanced sweetness will highlight the natural peanut flavor without overshadowing it.
#5 Store in airtight containers. Prevent freezer burn and flavor loss by storing your frozen yogurt in airtight containers. Press plastic wrap directly onto the surface before sealing to keep it fresh longer.
Flavor Boosters
Toast Peanuts Top this keto frozen yogurt with some peanuts for crunch. Lightly toasting peanuts intensifies their natural flavor and adds a hint of smokiness to the frozen yogurt.
Add a Pinch of Sea Salt A small amount of sea salt enhances the sweetness and deepens the overall peanut butter powder flavor, balancing the profile beautifully.
Mix in a Touch of Cinnamon or Nutmeg Delicate spices can bring warmth and complexity, making the frozen yogurt feel cozy and inviting.
Troubleshooting Common Problems
Frozen Yogurt is Too Hard This can happen if there’s not enough fat or sugar substitute to keep it smooth. Try adding a bit more full-fat yogurt or a teaspoon of alcohol like vodka to soften the texture. Also using a liquid sweetener like liquid or powdered Allulose can help the frozen yogurt not freeze rock solid hard.
Grainy or Icy Texture Stir the mixture regularly while freezing if not using an ice cream machine to prevent ice crystals from forming. Using an ice cream maker, Ninja Creami can greatly improve creaminess.
Too Sweet or Not Sweet Enough Sweeteners vary in intensity—add gradually and taste test as you go. Remember, flavors mellow once frozen, so aim for slightly sweeter than you’d want initially. Use my Sweetener Guide & Conversion Chart to help you decide how much to use.
Peanut Butter Overpowers Flavor Balance strong peanut butter with a touch more vanilla or sea salt, to avoid bitterness.
Yogurt Separation After Freezing Use full-fat yogurt and mix ingredients thoroughly to prevent separation. Avoid refreezing thawed frozen yogurt as it can worsen texture.
Freezing Leftovers
Store leftover frozen yogurt in an airtight container or freezer-safe container to prevent freezer burn. Press plastic wrap over the surface before sealing to keep it fresh.
Frozen, it will keep well for up to 2 weeks; beyond that, texture may deteriorate.
I’d recommend using a glass container or another microwave-safe bowl, (avoid plastic as that can leash harmful chemicals into your food) then you can microwave the frozen yogurt from the freezer for just 15 seconds to soften and enjoy.
Can I use powdered peanut butter instead of peanut protein powder?
Yes, powdered peanut butter is lower in fat and calories but may create a less creamy texture. You might need to add a bit more yogurt or cream to balance consistency.
Can I make this recipe without an ice cream maker?
Yes, stirring the mixture while freezing helps maintain creaminess, mimicking an ice cream maker’s function. But for best results I do recommend using a Ninja Creami.
You could just blend up the ingredients in a food processor or high-speed blender and pour into a popsicle mold for a yummy keto ice cream frozen bar.
Can I use regular peanut butter instead of peanut protein powder?
If you want to use natural peanut butter that doesn’t contain anything else but peanuts and salt, you can do that.
Please note that the nutritional information I have below on the printable recipe card will change and it will add more calories and more fat.
This peanut butter frozen yogurt captures a perfect healthy treat of indulgence and nutritional mindfulness. Whether you’re savoring it as a solo treat on a hot summer day or sharing with friends, it’s a refreshing and satisfying dessert that respects your dietary goals.
Add all ingredients into a high speed blender and blend until smooth. Taste and adjust sweetener if needed.
Pour into a Ninja Creami container and freeze for 22 hours. Alternately you can also pour into a regular ice cream machine and follow manufacturer's instructions for soft frozen yogurt. Another option if you have neither, is to pour into popsicle molds for frozen yogurt bars.
For the Ninja Creami, remove frozen container, uncover and insert into base of Ninja Creami. Press ice cream. Check and if not smooth, add 1 tablespoon of unsweetened almond milk or coconut milk. Press Re-Spin.
Enjoy with optional toppings.
Notes
This recipe is 2 servings. 4 g net carbs per serving
