Low-Carb Keto Fasting Meal Plan Menu Week 49

Ketogenic Low Carb Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

Making healthy low carb meals for a family can be difficult, I get it. I've been there. Trying to please picky kids and picky spouse who might not be following your low carb or keto diet is a challenge. I've had that challenge myself for over 10 years with my hubby and finally the last year now he's been following a keto diet with me. 

But even if the family never get on board with a low carb or keto diet, and it's just you, you can still stick to your plan and make everyone a wonderful dinner meal. No one will notice or care if it's low carb or keto, they will just notice how delicious it is, promise! 

All my recipes are family friendly and picky kid and hubby approved. All the recipes you know and love on my website are also used within our meal plans. Whether or not you choose the keto meal plan or the low carb meal plan, you will get a fabulous week of easy family meals that everyone will love. 

 Week 49 menu is up today!  LEARN MORE HERE!

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.

Here's a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Air Fryer Salmon

Keto Chicken Zoodle Soup

Slow Cooker Beef Short Ribs

Nut Free Pizza Pockets

 Week 49 menu is up today!  LEARN MORE HERE!

     

Low Carb Chicken Chili Keto Stuffed Peppers (Gluten Free)

This delicious keto stuffed peppers recipe is an easy low-carb recipe the whole family will love! Enjoy on your keto diet or low carb diet with just 5 net carbs per serving! This recipe comes from my new book, The 30-Day Sugar Elimination Diet.

Are Peppers Keto?

Whether you use green bell peppers or red peppers, it really depends on how much the peppers weigh and how much you consume that determines how many carbs you enjoy. No food is keto. Ketosis is a metabolic state.

When in ketosis your body will use your own stored body fat as fuel instead of glucose. Getting into ketosis requires one to eat very low carbs, often 20 total carbs a day, though some can enjoy up to 50 total carbs a day, it is all very bio-individual.

Total carbs in one large pepper that weighs about 164 grams is 9.9 grams. For those on a ketogenic diet eating one might be half of your carbs for the day which may not fit well into your macros.

A small bell pepper with 74 grams is only 4.5 grams of total carbs. So it really is about the amount you decide to have that determines whether you can fit it into your daily carb intake.

What is The 30-Day Sugar Elimination Diet?

My new book, The 30-Day Sugar Elimination Diet, includes everything you need to go sugar-free for one full month. It's a program to help you detox from sugar, eliminate cravings for sugar and carbs, balance your blood sugar to feel better and lose weight. Plus it has over 90 new low-carb and keto recipes! 

I tell you how to prepare for the plan, stock your kitchen and cook tasty meals that will leave you 100% satisfied all while weaning yourself off of sugar and without the nasty withdrawal symptoms!

Inside, you'll find recipes for breakfasts, lunches and dinners, along with suggestions for snacks and sugar-free treats if you want them. Detailed shopping lists tell you everything you to buy. Detoxing from sugar couldn't be simpler!

Once you preorder my new book, just send me an email with a copy of your invoice showing that you preordered The 30-Day Sugar Elimination Diet and you will receive my Free Bonus Cookbook. My email for this bonus is Bonus@Sugarfreemom.com.

Low Carb Rice Options

Regular rice is not low carb or keto friendly so when it comes to making any stuffed pepper recipes, the best way to lower the carbs is to swap out the rice for something else.

Cauliflower Rice- Cauliflower rice is easy to find at most grocery stores in the frozen section. You can also make your own by using a food processor to process raw cauliflower florets until they resemble rice. It has about 4 total carbs for 3 ounces.

Palmini Rice- Palmini rice is made from hearts of palm and has 4.5 grams of total carbs for 3 ounces. This is best found online as most stores don't carry it.

Miracle or Shirataki Rice- Miracle rice is made from kojac root. The Glucomannan fiber is extracted from the Konjac root and mixed with water and limewater. This creates a gelatinous substance called konnyaku which is made into noodle-like or rice-like substances. These can find these in the produce section at Walmart and online. It has 3 grams of carbs for 3 ounces.

How to Make Easy Stuffed Peppers

To view exact measurements, print recipe, see nutritional values, please scroll to the bottom of this blog post to view the recipe card.

Ingredients

Bell peppers 

extra virgin olive oil

salt

For the Filling

extra virgin olive oil

ground chicken

butter or avocado oil

yellow onions 

garlic, minced

Miracle rice (For Low Carb use cauliflower rice or Palmini rice)

canned green chiles, drained

my low carb marinara sauce or use Rao's low carb marinara

ground cumin

ground dried oregano

salt

pepper

Optional

  • 1 cup shredded cheddar cheese
  • 1 tbsp fresh parsley chopped
  • parmesan cheese

Directions

Preheat oven to 375 degrees F.

Cut off the tops of the peppers and remove the seeds and the membranes; set the tops aside. Rub the peppers inside and out with the oil, then sprinkle the insides with the salt.

Place the peppers cut side down, on a rimmed baking sheet pan. Bake until tender, 15-20 minutes.

Meanwhile, make the filling. Cut around the stems of the reserved pepper tops to remove them. Dice the tops and set aside.

Heat the oil in a large skillet over medium heat. Add the ground chicken and cook, stirring often to crumble it, until nicely browned, about 8 minutes. Remove from the pan and set aside.

Add the butter to the skillet, still over medium heat. Add the diced pepper tops, onions, and garlic and saute until the vegetables are soft and translucent, about 5 minutes.

Stir in the rice, green chiles, marinara sauce, cumin, oregano, salt and pepper. Cook until the rice is tender. Stir in the cooked chicken and ½ cup of the cheese, if using.

Nestle the cooked peppers, cut side up, in a medium baking dish. Evenly spoon the meat mixture into the peppers. If desired, spread a spoonful of sauce over the top of the peppers.

Cover and bake until heated through, about 20 minutes in a preheated oven. If using cheese, uncover, top with remaining ½ cup of cheese, and bake until the cheese is melted, about 5 minutes. Garnish with parsley, if desired and serve immediately.

How to Store Stuffed Peppers

Store leftover in an airtight container in the refrigerator for up to two days or wrap in parchment, then aluminum foil, seal in a plastic bag and freeze for up to 3 months.

Defrost frozen peppers in the refrigerator overnight then reheat on a rimmed baking sheet in a preheated 350 degree oven for 20-30 minutes.

FAQs

Can I change the ground chicken for ground beef?

Yes you can swap the ground chicken for ground beef in this stuffed pepper recipe.

Can I use mozzarella cheese instead of cheddar?

Sure, you can swap the cheddar cheese for mozzarella cheese if you prefer.

Can I use ground Italian sausage?

Yes, Italian sausage with the casing removed can be used in place of the ground chicken.

Can I use this for meal prep?

This is a great meal for meal prep! Simply prepare, cook and cool then package into half or whole servings in containers to store in the fridge or freezer.

Thank you for supporting my small business and family through your purchase of my new book, The 30-Day Sugar Elimination Diet!

Chicken Low Carb Keto Stuffed Bell Pepper Recipe

Print

Low Carb Chicken Chili Keto Stuffed Peppers (Gluten Free)

This recipe comes from my new book, The 30-day Sugar Elimination Diet.
Prep Time 15 minutes
Cook Time 40 minutes
Servings 8 (half stuffed pepper)
Calories 181kcal

Ingredients

For the Filling

Optional

  • 1 cup shredded cheddar cheese
  • 1 tablespoon fresh parsley chopped

Instructions

  • Preheat oven to 375 degrees F.
  • Cut off the tops of the peppers and remove the seeds and the membranes; set the tops aside. Rub the peppers inside and out with the oil, then sprinkle the insides with the salt. Place the peppers cut side down, on a rimmed baking sheet pan. Bake until tender, 15-20 minutes.
  • Meanwhile, make the filling. Cut around the stems of the reserved pepper tops to remove them. Dice the tops and set aside.
  • Heat the oil in a large skillet over medium heat. Add the ground chicken and cook, stirring often to crumble it, until nicely browned, about 8 minutes. Remove from the pan and set aside.
  • Add the butter to the skillet, still over medium heat. Add the diced pepper tops, onions, and garlic and saute until the vegetables are soft and translucent, about 5 minutes.
  • Stir in the rice, green chiles, marinara sauce, cumin, oregano, salt and pepper. Cook until the rice is tender. Stir in the cooked chicken and ½ cup of the cheese, if using.
  • Nestle the cooked peppers, cut side up, in a medium baking dish. Evenly spoon the filling into the peppers. If desired, spread a spoonful of sauce over the filling in each pepper. Cover and bake until heated through, about 20 minutes. If using cheese, uncover, top with remaining ½ cup of cheese, and bake until the cheese is melted, about 5 minutes. Garnish with parsley, if desired and serve immediately.
  • Store leftover in an airtight container in the refrigerator for up to two days or wrap in parchment, then aluminum foil, seal in a plastic bag and freeze for up to 3 months. Defrost frozen peppers in the refrigerator overnight then reheat on a rimmed baking sheet in a preheated 350 degree oven for 20-30 minutes.

Notes

If you choose to enjoy the whole stuffed pepper, here is the nutritional information:
1 whole stuffed pepper
Calories: 362
Fat: 26 g
Protein: 22 g
Carbs: 14 g
Dietary Fiber: 5g
Net Carbs: 9g

Nutrition

Serving: 1half stuffed pepper | Calories: 181kcal | Carbohydrates: 7g | Protein: 11g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 56mg | Sodium: 418mg | Potassium: 459mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1970IU | Vitamin C: 82mg | Calcium: 18mg | Iron: 1mg
     

Sugar Free Keto Thumbprint Cookies (Nut Free, Gluten Free)

These Keto Classic thumbprint cookies are made gluten free, low carb, nut free and sugar free and taste just like traditional thumbprint cookies! Just 2 g net carbs per serving for delicious low carb cookies! Perfect for the holiday season whether you follow a keto diet, low carb diet or just looking to reduce your regular sugar intake.

Sugar Free Low Carb Thumbprint Cookies

The classic thumbprint keto cookies are made with a simple keto sugar cookie dough and are filled with either sugar-free raspberry jam or sugar free chocolate chips.

The name thumbprint comes from the classic method of using your thumb to make a "well" in the center of the cookie for the filling.

Alternately you can also use a rounded half teaspoon to make that small well in each of the cookie dough balls, but it's of course more fun to use your thumb! They taste like a soft, pillowy cloud of buttery sugar cookie dough! I adapted this keto cookie recipe from my Sugar Free Sugar Cookies! 

Keto Nut Free Flour Options

Making keto friendly recipes without nut flours can be very challenging. My goal has always been to make recipes my whole family can enjoy, but since my youngest son has a tree nut allergy, I've had to work really hard on adapting with nut free keto flour replacements.

Each of these nut free keto flours below can be difficult to work with, but I have perfected them in my recipes. While each of these is not an easy one to one swap with something like almond flour or even with each other, there are ways to work around their absorbency. 

Coconut Flour- Coconut flour is the most absorbent of all nut free keto flours. It is not a tree nut, it is a drupe, like a peach with a pit. While some people do have allergies to coconut and tree nuts, there are some like my son that can easily use coconut flour without issue. It is not a tree nut.

Only about one third or even one fourth of a cup is equal to about 1 cup of almond flour, sesame flour and sunflower seed flour. Doubling the eggs and liquids in a recipe swap with coconut flour is important so your end baked good isn't dry. 

Sesame Flour- Sesame flour can be used, almost evenly when replacing almond flour in a recipe. The difficult part is that in some recipes you may need less almond flour as opposed to sesame, it's all in the look and texture of the batter.

If a recipe calls for 1 cup of almond flour, I'd suggest using just ½ cup of sesame flour, mix the batter and if it looks too wet, add just ¼ cup more until it looks combined but not wet and sticky. 

Sunflower Seed Flour- Sunflower seeds can be ground in your own blender or food processor if you prefer as it is less expensive than buying it already ground.  If you process too much, you will end up with sunflower seed butter.

When using sunflower seeds, the natural chlorophyl will turn baked goods green when the recipe has baking soda or baking powder in it. Often you can equally swap sunflower seed flour with the same amount of almond flour in most recipes. 

Keto Sweeteners

There are quite a few low carb powdered or confectioners sweeteners out on the market, but there are only a couple I would recommend.

The most popular one that many low carb keto bloggers use and myself included, is from Swerve. There is nice and fine and works well in so many recipes. It is only 70% as sweet as sugar so keep that in mind.

The next confectioners low carb sweetener I have been using more recently is from Sweetleaf, called Better than Sugar. The powdered combines erythritol and stevia and has just as much sweetness as sugar. It is just as fine as the Swerve brand. 

You can use my Keto Sweetener Guide & Conversion Chart to help you decide which sweetener and how much you should use.

How to Make Raspberry Thumbprint Cookies

To see exact measurements, print recipe and view nutritional information, scroll to the bottom of this blog post to view the recipe card.

Thumbprint Cookie Dough

unsalted softened butter or coconut oil

Keto confectioners sweetener

vanilla extract or almond extract

egg, room temperature

sesame flour or almond flour or almond meal

coconut flour

gelatin

baking soda

baking powder

sea salt

Center Filling Options

Instructions

Place your butter, sweetener, vanilla extract and egg in a stand mixer or large mixing bowl and use an electric hand mixer to combine well.

In another bowl, whisk all the dry ingredients together. Pour half of the dry ingredients into the wet ingredients and blend until combined. Add remaining dry to wet and combine.

Line a large baking sheet pan with parchment paper.

Use a tablespoon or measure out 18 grams or .5 ounce of dough and roll into small balls. Place balls about 2 inches apart on baking tray. Once all balls are made, use your thumb or a rounded ½ teaspoon and make an indent into the center of each cookie. Freeze for 1 hour.

Preheat oven to 350 degrees F. Remove cookies form freezer and bake for 7-8 minutes. Remove from oven and indent the centers of the cookies again. Add ½ teaspoon of your filling of choice.

Place bake into the oven for 1-2 minutes more. Remove from oven but do not touch until they are completely cool. Please note; if using sugar free chocolate chips, if they don't melt together enough, simply use a toothpick to swirl the chips together.

How to Store Low-Carb Thumbprint Cookies

These keto thumbprint cookies will stay fresh and moist if kept in the refrigerator for up to 5 days. If left out on the counter, they will be good for 2 days before drying out. You can also freeze these smaller portions, in an airtight container for up to a month.

Best Keto Thumbprint Cookies

Print

Sugar Free Keto Thumbprint Cookies (Nut Free, Gluten Free)

Prep Time 20 minutes
Cook Time 10 minutes
Servings 18 cookies
Calories 72kcal
Author Brenda Bennett/Sugar-Free Mom

Ingredients

Thumbprint Cookie Dough

Center Filling

  • 3 tablespoon sugar free jam or sugar free chocolate chips

Instructions

  • Place your butter, sweetener, vanilla extract and egg in a stand mixer or large bowl and use an electric hand mixer to combine well.
  • In another bowl, whisk all the dry ingredients together. Pour half of the dry ingredients into the wet ingredients and blend until combined. Add remaining dry to wet and combine.
  • Line a large baking sheet pan with parchment paper.
  • Use a tablespoon or measure out 18 grams or .5 ounce of dough and roll into a ball. Place balls about 2 inches apart on sheet pan. Once all balls are made, use your thumb or a rounded ½ teaspoon and make an indent into the center of each cookie. Freeze for 1 hour.
  • Preheat oven to 350 degrees F. Remove cookies form freezer and bake for 7-8 minutes. Remove from oven and indent the centers of the cookies again. Add ½ teaspoon of your filling of choice. Place bake into the oven for 1-2 minutes more. Remove from oven but do not touch until they are completely cool. Please note; if using sugar free chocolate chips, if they don't melt together enough, simply use a toothpick to swirl the chips together.

Storage

  • Once cooled, you can keep them on the counter for 2-3 days, but they will stay fresher and soft and moist, if you keep them stored in an airtight container in the refrigerator for up to 7 days. You can also freeze for up to a month.

Notes

The nutrition info above does not include any jam or chocolate in the center. Each thumbprint needs only ½ teaspoon of any filling of choice. You will need 3 tablespoons of any filling of choice to fill 18 thumbprint cookies.
Net Carbs with sugar free strawberry jam= 2g
Net Carbs with Lily's sugar free chocolate=2g
Net Carbs for 1 cookie, no filling: 1g
 
This recipe was first published in December 2020.

Nutrition

Serving: 1cookie | Calories: 72kcal | Carbohydrates: 2g | Protein: 3g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 23mg | Sodium: 44mg | Potassium: 10mg | Fiber: 1g | Sugar: 1g | Vitamin A: 171IU | Calcium: 6mg | Iron: 1mg
     

Low Carb Turkey Pot Pie (Keto, Gluten Free, Nut Free)

This Keto Turkey Pot Pie is the perfect family recipe for leftover turkey or even leftover chicken! It's the ultimate comfort food made gluten free, low carb, and nut free, making it an easy turkey pot pie to serve to guests with allergies! Just 7 net carbs per serving!

Easy Keto Turkey Pot Pie Recipe

This turkey pot pie recipe is one of the easiest ones you'll find!

No need to make a pie crust and a top layer. Just top this homemade turkey pot pie with these easy keto low carb drop biscuit topping !

This delicious pot pie recipe makes life a whole lot easier with minimal effort to feed a family with leftovers your Thanksgiving or Christmas turkey! 

Of course if you would prefer a keto pie crust, use my delicious keto flaky crust, double it though, it you want a bottom and top crust for this recipe. 

How to Make Keto Turkey Pot Pie or Keto Chicken Pot Pie Recipe

To see exact measurements, print recipe and view nutritional information, please scroll to the bottom of this blog post to view the printable recipe card.

I adapted this recipe from one I made years ago that was gluten free, but not low carb. The filling was easily adapted without potatoes and the biscuits were delicious but not low carb. Feel free if you're not low carb to check out my first Turkey or Chicken Pot Pie recipe.

Turkey Pot Pie Filling

celery 

carrots 

chicken broth

extra virgin olive oil

onion 

coconut flour

heavy whipping cream or use coconut milk for dairy free

xanthan gum to thicken or use glucomannan

turkey cooked, diced or replace with cooked chicken or rotisserie chicken

Italian seasonings

salt

pepper

Keto Drop Biscuits

coconut flour

salt

baking powder

garlic powder

onion powder

butter or use coconut oil for dairy free

eggs

fresh basil 

fresh parsley 

cheddar cheese or use dairy free cheese

Directions for Filling of Keto Pot Pie Recipe

Place celery, carrots and broth in a large pot and bring to a boil. Cover and simmer until tender, about 10 minutes.

Place oil and onion into a large skillet and cook over medium heat until onion is tender, 4-5 minutes.

Sprinkle coconut flour over the onion then add in the heavy cream. Stir together until mixed. Add in the broth, carrots and celery into the skillet. 

Sprinkle xanthan gum over the vegetables and broth in the skillet. Bring to a boil, reduce to medium low and continue to stir until mixture starts to thicken, about 10 minutes. 

Once thickened, turn off heat and add in turkey and Italian seasoning, taste and adjust salt and pepper if needed. 

Pour into a 9 by 13 baking casserole dish. Preheat oven to 375 degrees while you make the biscuits.

Keto Drop Biscuits

In a large bowl whisk flour and dry seasonings together.

Stir in the melted butter until combined, work out clumps.

Stir in eggs, fresh herbs and cheese. Make large 6 free form mounds and drop on top of the filling of the pot pie. 

Bake 20-25 minutes or until biscuits are golden brown.

FAQs

Can I make this with a bottom crust?

Yes you can make this with a keto pie crust, just use a 9 or 10 inch pie plate or cast-iron skillet and pre-bake the pie crust before adding filling.

How to Store

Cover the pot pie with aluminum foil or plastic wrap and place in the fridge for up to 3 days.

How to Reheat

for best results, reheat the pot pie covered, in a preheated 350 degree oven for 30 minutes. You can also microwave individual pieces in a microwave-safe bowl for a minute but it's better using the oven.

How to Freeze

Bake, cool and cover with plastic wrap then aluminum foil and freeze for up to two months.

Anyway, regardless if you're low carb or not, this recipe is delicious and a great way to use up leftover turkey or chicken.

Adding in a few simple ingredients and pantry items you most likely have in your kitchen, nothing fancy here folks, and you've got a winning recipe the whole family will devour!

Honestly I think it's even better the next day!

It's simple, it's nutritious, it's comforting and it uses leftovers! How could you not love a recipe like that?

Unless of course you're not eating turkey on Thanksgiving? Well, then try it with ham? Ham pot pie? Maybe? Maybe not. I'm not quite sold on that, but I have made with with leftover chicken breast and it's just as good!

Enjoy and Happy Thanksgiving!

More Leftover turkey or chicken recipes:

Low-Carb Turkey Pot Pie (Gluten Free, Nut Free)

Print

Keto Turkey Pot Pie

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6
Calories 371kcal

Ingredients

Turkey Pot Pie Filling

Keto Drop Biscuits

Instructions

Turkey Pot Pie Filling

  • Place celery, carrots and broth in a large pot and bring to a boil. Cover and simmer until tender, about 10 minutes.
  • Place oil and onion into a large skillet and cook over medium heat until onion is tender, 4-5 minutes.
  • Sprinkle coconut flour over the onion then add in the heavy cream. Stir together until mixed. Add in the broth, carrots and celery into the skillet. 
  • Sprinkle xanthan gum over the vegetables and broth in the skillet. Bring to a boil, reduce to medium low and continue to stir until mixture starts to thicken, about 10 minutes. 
  • Once thickened, turn off heat and add in turkey and seasonings, taste and adjust salt and pepper if needed. 
  • Pour into a 9 by 13 baking dish. Preheat oven to 375 degrees while you make the biscuits.

Keto Drop Biscuits

  • In a large bowl whisk flour and dry seasonings together.
  • Stir in the melted butter until combined, work out clumps.
  • Stir in eggs, fresh herbs and cheese. Make large 6 free form mounds and drop on top of pot pie. 
  • Bake 20-25 minutes or until biscuits are golden brown.

Notes

Net Carbs: 7g
This recipe was first published in November 2018 and updated with video in November 2020.

Nutrition

Serving: 1cup pot pie filling and 1 biscuit | Calories: 371kcal | Carbohydrates: 11g | Protein: 19g | Fat: 27g | Saturated Fat: 12g | Cholesterol: 175mg | Sodium: 904mg | Potassium: 573mg | Fiber: 4g | Sugar: 2g | Vitamin A: 2400IU | Vitamin C: 11.4mg | Calcium: 207mg | Iron: 1.6mg
     

Perfect Get Ahead Keto Gravy (Low Carb, Gluten Free)

This homemade keto gravy is an easy make ahead brown gravy to enjoy for your holiday meal! Less than 1 net carbs per serving!

Is Traditional Gravy Keto Friendly?

Homemade gravy is often made using turkey drippings and a thickening agent, like regular flour.

If you are gluten free and following a keto diet, regular gravy and even store-bought gravy will be high in carbs and gluten.

But no worries because a delicious low-carb gravy is very easy to make using keto thickeners and meat drippings.

This is a really good gravy that is gluten-free gravy, as well being a keto-friendly gravy recipe that can be enjoyed whether you follow a low-carb diet or ketogenic diet.

Low Carb Gravy Recipe

The basic ingredients for low carb or keto recipes you will see online for a delicious gravy often uses almond flour, turkey pan drippings, and either chicken broth, beef broth or bone broth.

I have used coconut flour to make a rue and that does work but I didn't want to include any flours in this easy keto gravy recipe.

The only problem with wanting to make ahead gravy before turkey day is that no one wants to cook a whole turkey before Thanksgiving, right?

The best thing about our creamy gravy recipe is that it takes a short cut by using chicken wings and vegetables to make a delicious chicken stock and uses simple ingredients plus once secret ingredient to thicken the gravy.

After you cook the chicken wings you can freeze the meat from the chicken wings for another fast meal.

How to Make the Best Keto Gravy

To view the exact measurements, print this delicious recipe and see the nutritional information, please scroll to the bottom of this page to view the recipe card.

Ingredients

chicken wings

salt

black pepper

clove of  garlic or garlic powder

carrots

celery

fresh thyme sprigs

fresh parsley

fresh rosemary

ground marjoram (optional)

bay leaves

onion 

water

red wine

unsalted butter 

balsamic vinegar (or coconut aminos)

Dijon mustard

glucomannan powder (to thicken) or xanthan

Instructions

Preheat oven to 425F / 220C / 200fan.

Season the chicken wings with salt and pepper. Place on parchment lined baking tray or roasting pan with the garlic (drizzled in a little oil) and roast for about 1 hour, or until golden.

Cooking times of the wings will depend on the size of them. Remove the garlic after 30 minutes.

Add the wings, garlic, carrots, celery, herbs, onion, and water to a large Dutch oven or stock pot. Over medium-high heat, Bring to a boil then simmer for 2 hours until nice and fragrant.

Remove the wings, allow to cool and shred the meat for another recipe. (You can place this back on a baking tray to crisp up if you like and use for tacos.)

Strain the remaining stock by smashing up the veggies and pushing through mesh strainer to get the veggies juices into the stock. Allow the stock to cool and skim off any fat.

If baking before the big day place in the fridge. If making way in advance, place in a ziplock bag in the freezer. Then defrost day before or defrost in microwave on the day. You should have about 4 cups of stock left.

On the Day you Serve Gravy

Add the 4 cups stock to a medium saucepan along with the red wine, butter, balsamic (or coconut aminos) and Dijon.

Bring to a boil over medium heat, then reduce to medium-low heat and cook for about 20 mins to concentrate it. Add glucomannan powder (or xanthan) to thicken.

I ended up with 1 cup gravy after boiling. Serving size is ¼ cup.

Note: as it cools it will get thicker. If it thickens and cools too much just place back on the heat to warm through and it will thin down. Taste and adjust seasoning to taste.

Serve all over your favorite keto dinner!

Storage

Place cooled gravy in an airtight container in the Fridge for up to 3 days or freezer for 2 months.

Xanthan Gum versus Glucomannan Powder

If it's an unfamiliar ingredient to you, let me explain why it's such a great option. Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant.

This fiber is the same ingredient used to make Miracle noodles or Shiritayaki noodles.

It's been used for a very long time in Japanese cooking as a thickener. Before I discovered it, I was using xantham gum as a thickener for my gravy, but it gets somewhat goopy and a bit to gel-like.

Many people don't like the slimy texture that can often happen if you use too much xanthan gum. I'd recommend trying glucomannan if you're not a fan of xanthan, it's definitely a must in my keto kitchen!

FAQs for Low Carb Gravy

Can I use a whole chicken instead of wings?

You could use any bone in chicken you like instead of wings, you could even use turkey thighs, turkey breasts or drumsticks as well.

Can I use Tapioca Starch instead of glucomannan?

Tapioca starch does thicken but it is a higher carb than glucomannan and many of my clients in my 6 week sugar detox course have better results when they do not ingest tapioca starch.

Can I use corn starch to thicken?

Yes corn starch can also be used to thicken but I avoid corn starch as it is a genetically modified organism and is also higher carb than glucomannan.

Low Carb Keto Thanksgiving Sides

Italian Keto Stuffing

Cornbread Apple Stuffing

Keto Biscuits

Cranberry Sauce

Green Bean Casserole

Keto Cornbread

The Best Make Ahead Low Carb Keto Gravy

Print

Get Ahead Keto Gravy

Prep Time 10 minutes
Cook Time 3 hours 20 minutes
Servings 4
Calories 40kcal
Author Jo Harding

Ingredients

  • 2 pounds chicken wings
  • ¾ teaspoon salt
  • ½ teaspoon pepper
  • ½ bulb garlic
  • 2 medium carrots
  • 4 ribs celery
  • 8 grams thyme springs
  • 1.5 tablespoons fresh parsley
  • 2 sprigs rosemary
  • 1 teaspoon marjoram (optional)
  • 3 bay leaves
  • 1 medium onion cut into wedges
  • 12.5 cups water
  • 2 ounces red wine
  • 1 tablespoon butter unsalted
  • 1.5 teaspoon balsamic vinegar (or coconut aminos)
  • 1 teaspoon Dijon mustard
  • ½ teaspoon glucomannan powder (to thicken) (or xanthan)

Instructions

  • Preheat oven to 425F / 220C / 200fan.
  • Season the chicken wings with salt and pepper. Place on parchment lined baking tray with the garlic (drizzled in a little oil) and roast for about 1 hour, or until golden. Cooking times of the wings will depend on the size of them, should be done in about 35-45 minutes. Remove the garlic after 30 minutes.
  • Add the wings, garlic, carrots, celery, herbs, onion, and water to a large Dutch oven or stock pot. Bring to boil then simmer for 2 hours until nice and fragrant. Remove the wings, allow to cool and shred the meat for another recipe. (You can place this back on a baking tray to crisp up if you like for tacos.)
  • Strain the remaining stock by smashing up the veggies and pushing through all the goodness of the veggies juices into the stock. Allow the stock to cool and skim off any fat. If baking before the big day place in the fridge. If making way in advance, place in a ziplock bag in the freezer. Then defrost day before or defrost in microwave on the day. You should have about 4 cups of stock left.

On the Day

  • Add the 4 cups stock to a pan along with the red wine, butter, balsamic (or coconut aminos) and Dijon.
  • Bring to a boil, then reduce to medium heat and cook for about 20 mins to concentrate it. Add glucomannan powder (or xanthan) to thicken. Note: as it cools it will get thicker. If it thickens and cools too much just place back on the heat to warm through and it will thin down. Taste and adjust seasoning to taste. I ended up with 1 cup gravy. Serving size is ¼ cup.
  • Serve all over your favorite keto dinner!
  • Storage: Airtight container in Fridge for up to 3 days or freezer for 2 months.

Notes

Net Carbs=  0.9 grams
Serving size is ¼ cup

Nutrition

Serving: 1serving @ ¼ cup | Calories: 40kcal | Carbohydrates: 1g | Protein: 0.1g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 473mg | Potassium: 26mg | Fiber: 0.1g | Sugar: 0.4g | Vitamin A: 90IU | Vitamin C: 0.01mg | Calcium: 5mg | Iron: 0.1mg
     

Low Carb Keto Mini Pumpkin Pecan Caramel No Bake Cheesecakes

This keto pumpkin no bake cheesecake recipe is perfectly portioned into mini cheesecakes for easy entertaining! Whether you are following a keto diet or low carb diet or just looking to reduce your sugar, these are just 4 grams of net carbs per serving!

Mini Keto No Bake Cheesecakes

A no bake dessert will always win out for me over a baked one when it comes to holidays and hosting a large group of people.

This no bake keto cheesecake recipe could be made as a whole traditional cheesecake if you prefer, but making them into a mini sized sugar-free cheesecake makes for easy portion control, easy serving and overall just an easy dessert recipe.

I have quite a few low carb cheesecake recipes on my blog that can be enjoyed this Thanksgiving as well as traditional Thanksgiving recipes! Some are no bake recipes and others are for baked cheesecake.

Sugar-Free Pumpkin Pie

No Bake Pumpkin Pie Bars

No Bake Pumpkin Cheesecake

Pumpkin Cheesecake Mousse

Pumpkin Cream Cheese Roll

Low Carb Sugar Free Cheesecake Recipe (Keto, Gluten Free)

How to Make No Bake Keto Cheesecake Crust

almond flour (see below if you want to make this nut free)

pecans

softened unsalted butter

Swerve sweetener (If you want to change the sweetener, add a small amount of your favorite sweetener, then taste and adjust)

vanilla extract

Directions

Place the pecans in a high speed blender and process until fine. Mix blended pecans with almond flour.

Transfer to a bowl and add the butter, sweetener and vanilla. Mix until like fine sand.

With butter, grease non-stick mini muffin tins with loose bottoms or silicone for easy removal.

Add the crust ingredients to each muffin cup and use the back of a teaspoon to smooth the edges.

How to Make Keto No Bake Cheesecake Filling

To view the exact measurements, scroll to the bottom of this blog post to view the recipe card which also has nutritional information.

Heavy cream- see below to make this dairy free

Cream cheese- softened or room temperature will help incorporate better

Swerve sweetener- powdered sweetener is best as your cheesecake filling will be gritty and not smooth if using granulated sweetener

Pumpkin puree- do not use pumpkin pie filling filled with sugar

Vanilla extract

Pumpkin pie spice or use a combination of cinnamon, nutmeg and ginger.

Gelatin- this will help keep the structure of the no bake cheesecake filling

Hot water

Directions

Whip the cream using an electric mixer until nice and firm with stiff peaks. Set aside.

Add the gelatin and hot water to a small bowl and mix to combine. If it doesn’t melt, place in the microwave for 10 seconds.

In a clean bowl whip the softened cream cheese, sweetener, pumpkin puree, vanilla and spices with an electric mixer until smooth.

Add the whisked heavy cream and blend until just combined. Stir through the melted gelatin.

Spoon the cheesecake filling over the bases in the pie pan, cover and chill at least 4 hours or, even better, overnight in the fridge. You can also place in the freezer if you need them sooner or want them firmer.

When ready to serve, make the caramel.

How to Make the Sugar Free Cheesecake Topping

Sugar Free Caramel

Allulose -if you can't buy this or find it, please use my recipe for Keto Simple Syrup to replace the liquid Allulose. I would not recommend using a granular sweetener or even confectioners as they tend to crystalize.

Butter

Heavy cream

Sea salt

Pecans, chopped

Directions

Add the allulose and butter to a pan. Melt on a medium heat for 2.5 - 3 minutes until golden.

Add the cream, you may like to move for a second off the heat to stop it spitting, then cook for about 2 more minutes on a low heat until thick.

Turn off the heat and stir through the salt and chopped peans.

Allow the caramel to cool a little, then spoon over the cheesecakes to serve.

If at any point the caramel sets too thick you can simply reheat again in the pan or warm in the microwave.

FAQs

Can I change the Almond Flour Crust? 

Yes, you can swap out the almond flour for sunflower seed flour to make it nut free and you can replace the pecans with sunflower seeds or pumpkin seeds. I also have a no bake chocolate pie crust that would work for this recipe.

Can I make this dairy free?

Yes you can make this no bake cheesecake filling dairy free by swapping the heavy cream with canned coconut milk.

Replace the cream cheese with dairy free cream cheese.

Can I replace the Allulose?

You can replace the Allulose with another sweetener, but I would caution you to use granular sweetener as it will crystalize your caramel topping.

Here is my sweetener guide and conversion chart to help you with sweetener options.

I would recommend making my Keto Simple syrup to replace liquid Allulose.

Can I make this nut free?

Yes you can make this easy keto dessert nut free. See notes above for swapping the almond flour crust.

The cheesecake filling is already nut free and you can make the caramel sauce, just leave out the added pecans.

Can I make this ahead?

Yes absolutely you can make the crust and filling ahead and store in the refrigerator for up to 3 days. Wait to make the caramel until the day you plan to serve them.

How to Store No Bake Cheesecake?

Place mini cheesecakes in an airtight container and store in the refrigerator for up to 3 days or freeze for up to 2 months. 

Mini Keto Pumpkin Caramel No Bake Cheesecakes

Print

Sugar Free Keto Pumpkin Pecan Caramel Mini Cheesecakes

Prep Time 20 minutes
Servings 10 mini cheesecakes
Calories 262kcal
Author Jo Harding

Ingredients

Base

Cheesecake Filling

Caramel

Instructions

No Bake Crust

  • Place the pecans in a high speed blender and process until fine. Mix blended pecans with almond flour. Transfer to a bowl and add the butter, sweetener and vanilla, Mix until like fine sand.
  • With butter, grease non-stick mini cheesecake tins with loose bottoms. Add the base mix to each one and use the back of a teaspoon to smooth the edge base.

Filling

  • Whip the cream using an electric mixer until nice and firm. Set aside.
    Add the gelatin and hot water to a small bowl and mix to combine. If it doesn’t melt, place in the microwave for 10 seconds.
  • In a clean bowl whip the cream cheese, sweetener, pumpkin puree, vanilla and spices with an electric mixer until smooth. Add the whisked heavy cream and blend until just combined. Stir through the melted gelatin.
  • Spoon the cheesecake filling over the bases, cover and chill at least 4 hours or, even better, overnight in the fridge. You can also place in the freezer if you need them sooner or want them firmer.
    When ready to serve, make the caramel.

Caramel

  • Add the allulose and butter to a pan. Melt on a medium heat for 2.5 - 3 minutes until golden.
  • Add the cream, you may like to move for a second off the heat to stop it spitting, then cook for approx. 2 more minutes on a low heat until thick.
    Turn off the heat and stir through the salt and chopped peans.
  • Allow the caramel to cool a little then spoon over the cheesecakes to serve.
    If at any point the caramel sets too thick you can simply reheat again in the pan or warm in the microwave.

Storage

  • Fridge for up to 3 days or freezer for 2 months.

Notes

Net Carbs 4g

Nutrition

Serving: 1serving | Calories: 262kcal | Carbohydrates: 6g | Protein: 4g | Fat: 26g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 33mg | Sodium: 116mg | Potassium: 106mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3283IU | Vitamin C: 1mg | Calcium: 48mg | Iron: 1mg
     

Low Carb Keto Smoked Salmon Cream Cheese Stuffed Mini Peppers

This easy mini sweet peppers are stuffed with a delicious cream cheese mixture and topped with smoked salmon for a perfect appetizer for game day or finger foods for any party! Perfect whether on a keto diet or low carb diet with Just 2 total carbs per serving!

Cream Cheese Stuffed Mini Peppers

Looking for a ready in 5 minute healthy keto snack or tasty appetizer with simple ingredients?

When it comes to entertaining I am all about easy recipes and these tasty peppers are a delicious appetizer to serve to the even non low carb friends and family in your life.

These Low Carb Smoked Salmon Cream Cheese Mini Bell Peppers are no bake, ready in quick time, perfect as keto appetizers for the Super Bowl game night or simply having a batch on hand in the fridge for snacking.

How to Make Keto Stuffed Mini Pepper Recipe

To see exact measurements, print recipe and view the nutrition information please scroll to the bottom of the blog post to view the recipe card.

Ingredients

Mini red bell peppers or yellow and orange

Cream cheese (or cream cheese with chives)

Pro Tip: Make sure your cream cheese is room temperature as it will be easier to fill your raw mini peppers.

Ripe avocado, mashed

Smoked salmon

Black pepper

Instructions

Slice peppers in half lengthwise, remove the stalk and de-seed.

Add ½ tablespoon cream cheese to pepper halves, followed by avocado and top with smoked salmon and black pepper.

To Serve: Optional - squeeze fresh lemon juice over each filled pepper.

Variations for Keto Stuffed Peppers

Kind of peppers

You can use any kinds of peppers you like. You can swap sweet bell mini peppers with jalapeno peppers for a spicy but easy appetizer. You can also vary the size of your peppers and choose something like Romano peppers that are sweet like Bell peppers.

Cheese options

There are so many kinds of cheese you could include in filling these stuffed mini peppers. You could add other shredded cheeses over the top if cooking the stuffed peppers, like using shredded mozzarella.

Cooked Stuffed Peppers versus Raw Mini Peppers

If you're not a fan of raw mini peppers, simply cook them first for about 15 minutes at 400 degrees F to soften, then add some optional fillings.

Cooked ground beef mixed with taco seasoning and cream cheese, top with cheddar cheese then place back in the oven to melt cheese for about 5 minutes.

Sprinkle some chopped green onions and enjoy! You could also throw them in the air fryer to soften the raw peppers before adding filling ingredients.

I'd drizzle a little olive oil inside the peppers, cook for about 8-10 minutes in the air fryer then add ground meat, cream cheese and some kind of gooey cheese you prefer.

Italian sausage is also a delicious option. You could also add some cauliflower rice to the ground meat mixture to make it more hearty.

Storage Instructions

Prepare your stuffed peppers recipe on a lined baking sheet pan then cover with plastic wrap or place them in an airtight container in fridge for 1 day.

Meal Prep

You can definitely make these a day ahead of time, but If you want to keep them nice and crisp, just prep the mini peppers and do not add cream cheese filling.

Freeze

I do not recommend freezing raw mini peppers with cream cheese mixture. Any cooked stuffed peppers would be fine to freeze in an airtight container for up to 1 month.

More Low Carb Appetizer Recipes

Cheesy Stuffed Mushrooms

Chicken Salad Cucumber Bites

Mini Bunless Cheeseburger Bites

Sour Cream & Onion Cucumber Chips

Salt & Vinegar Zucchini Chips

More Keto Stuffed Peppers Recipes

Mediterranean Stuffed Peppers

Cheesy Sweet Pepper Poppers (Like Jalapeno poppers but sweet, not spicy)

Low Carb Keto Cream Cheese Stuffed Mini Peppers

Print

Low Carb Keto Smoked Salmon and Cream Cheese Snacking Peppers

Looking for a ready in 5 minute healthy keto snack? These Low Carb Smoked Salmon + Cream Cheese Snacking Peppers are no bake, ready in quick time and perfect for packing into a lunchbox, for Super Bowl game night or simply having a batch on hand in the fridge for if you’re a bit peckish.
Prep Time 10 minutes
Servings 5 servings @ 2 stuffed halves
Calories 79kcal
Author Jo Harding

Ingredients

  • 5 mini peppers
  • 5 tablespoons cream cheese (or cream cheese with chives)
  • 3 tablespoons avocado mashed
  • 40 grams smoked salmon or about 1.5 ounces
  • 1 pinch black pepper

Instructions

  • Slice peppers in half lengthwise, remove the stalk and de-seed.
  • Add ½ tablespoon cream cheese to each half, followed by avocado and top with smoked salmon and black pepper.
  • To Serve: Optional - squeeze fresh lemon juice over each filled pepper.
  • Storage: Fridge for 1 day.

Notes

Net Carbs 
1 serving size is 2 stuffed halves

Nutrition

Serving: 1serving is 2 stuffed halves | Calories: 79kcal | Carbohydrates: 2g | Protein: 3g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 16mg | Sodium: 108mg | Potassium: 35mg | Fiber: 0.02g | Sugar: 1g | Vitamin A: 206IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 0.1mg
     

Everything But the Turkey Keto eCookBook

If you're looking for a way to stay keto and low carb through Thanksgiving, this eBook for purchase will be just what you need! Tried and true family favorites made low carb and keto! 

Low Carb Keto Thanksgiving Recipes

Are you just starting on a low carb diet and not sure how to navigate the holidays? If Thanksgiving has you concerned, I'm here to share, you can most certainly maintain a low carb diet even through the holidays.

Being prepared with fabulous recipes that are equally as delicious as traditional gluten and sugar counterparts and no guilt!

This Thanksgiving eBook has all you need to create a wonderful meal for yourself and your family.

If you're not hosting one of these recipe will surely be wonderful to take to your host as an option to help with their meal planning, allowing you to still enjoy yourself without feeling tempted to eat something higher carb.

The 30 Day Sugar Elimination Diet

The 30 Day Sugar Elimination Diet

My new book is due to release in just a few weeks! Preordering is the best way to guarantee you get a copy when it releases on December 6th!

My new book, The 30-Day Sugar Elimination Diet, includes everything you need to go sugar-free for one full month. It's a program to help you detox from sugar, eliminate cravings for sugar and carbs, balance your blood sugar to feel better and lose weight.

I tell you how to prepare for the plan, stock your kitchen and cook tasty meals that will leave you 100% satisfied all while weaning yourself off of sugar and without the nasty withdrawal symptoms!

Inside, you'll find recipes for breakfasts, lunches and dinners, along with suggestions for snacks and sugar-free treats if you want them. Detailed shopping lists tell you everything you to buy. Detoxing from sugar couldn't be simpler!

You can choose the diet track that suits your needs, keto or low-carb, both are interchangeable and easy to follow.

PREORDER THE 30 DAY SUGAR ELIMINATION DIET HERE

Everything But the Turkey eBook for $7.99.

The entire shopping list is provided along with all the recipes except the turkey to have an incredible low carb Thanksgiving! Enjoy! 
 

     

Keto Sugar-Free Pumpkin No Bake Cheesecake (Gluten Free, Nut Free)

These decadent Pumpkin No Bake Cheesecake is nut free, gluten free, low carb, keto and sugar free! Whether you're on a keto diet or low carb diet, this is just 5 grams of net carbs per serving and will definitely satisfy your sweet tooth!

low carb sugar-free pumpkin cheesecake1 (1 of 1)

Keto No-Bake Cheesecake

Although Pumpkin Pie is traditional for Thanksgiving, sometimes easy wins out and this no bake keto cheesecake recipe today is easy because no baking is required!

I like to make my life easier and I do like to bake dessert, but I'd rather bang out a beautiful no bake keto dessert recipe to make all my friends and family think I slaved in the kitchen all day when I really didn't.

I like an easy dessert recipe that requires little effort, but no one will know and all that they will say is how amazing and incredible the dessert is they are inhaling. Not to mention their utter shock when you tell them it contains no sugar, no gluten, and it's actually low carb too! Ha!

Yes, that is what I live for.

Such is the case in this easy keto cheesecake recipe. I did not feel like baking. I have made some pretty successful no bake cheesecake bars, like my Peanut Butter Cheesecake Mousse Pie, Key Lime Pie Bars, Blueberry Cheesecake Bars, Apple Cheesecake Bars and just knew a pumpkin low carb cheesecake had to happen.

low carb sugar free pumpkin cheesecake2 (1 of 1)

Traditional cheesecake versus Keto-Friendly Cheesecake

Regular cheesecake you can buy at the store or many you see online are filled with regular sugar and usually wheat flour if there's a crust. Carbs are high and are definitely not keto friendly.

If you're looking to eat less sugar this year making a sugar-free cheesecake will be a great thing for you because you really won't notice any difference.

This keto no-bake cheesecake recipe almost failed on me.

I kind of forgot to add the gelatin that I needed in order to make this set properly. Well to be honest I did actually make this without the gelatin the first time I tried this.

And then I placed it in the fridge to set, went back to check on it an hour later and it was mush. AND then I remembered what I forgot! Never too late I thought, I will not be defeated today! I had all ready had  a failed recipe I could not salvage this morning and was determined to not waste all my ingredients on this one.

So I scooped off all the luscious pumpkin sugar free cheesecake batter that was mush, plopped it back into my food processor. Prepared the gelatin needed, re-blended it all.

I had to make another keto cheesecake crust because it was not salvageable, but in the end, Success!!

sugar free low carb pumpkin cheesecake3 (1 of 1)

How to Make No Bake Cheesecake

To view exact measurements, print recipe and see nutritional information, please scroll to the bottom of this blog post to view the recipe card.

Ingredients

Crust

unsweetened shredded coconut

sesame seeds raw, unsalted or sunflower seeds or almond meal

ground cinnamon

Swerve sweetener, granular is fine

sea salt

room temperature unsalted butter 

Filling

1 envelope gelatin

softened cream cheese 

pumpkin puree (not pie filling)

coconut flour

vanilla extract

pumpkin pie spice

salt

pumpkin liquid stevia

Directions

Line an 8 by 8 pan or 9 inch springform pan with parchment paper.

Add all crust ingredients to a food processor and pulse until fine crumbs.

Evenly press crust mixture into the bottom of the pan.

Pour 1 cup water into a small sauce pan and heat over medium heat until simmering.

Add gelatin and simmer and stir until dissolved. Set aside to cool.

Add cream cheese to a stand mixer or large bowl and use an electric mixer to blend on low until smooth in texture.

Add remaining ingredients and blend until all incorporated and no visible lumps of cream cheese. Taste and adjust sweetener if needed.

Keep stand mixer on low while pouring in cooled gelatin and continue until it's all absorbed.

Pour filling onto crust and cover and refrigerate until set, about 2 hours.

Top with sugar free whipped cream or drizzle melted sugar free dark chocolate over the top of the cheesecake if desired!

FAQs

Can I swap the liquid stevia for monk fruit sweetener?

I would not recommend using granulated sweetener as the cheesecake filling will be gritty. For the best texture please use any low carb powdered sweetener you prefer.

Can I make this an almond flour crust instead?

You can replace the sesame seeds with almond flour if you prefer.

Can I use low fat cream cheese instead of full fat cream cheese?

You can use low fat cream cheese if you prefer.

Can I use graham crackers for the crust?

I would not recommend using graham crackers as they are full of sugar and will spike blood sugar.

Can I swap the butter with coconut oil?

Yes you can swap butter with coconut oil in the crust recipe.

How do I store this?

You can cover the entire cheesecake right in its pie pan with plastic wrap and store in the fridge for up to 5 days or you can cut into individual slices and place in an airtight container in the freezer for up to 2 months.

More Sugar Free Dessert Recipes for Thanksgiving

2 Minute Mini Keto Cheesecake Recipe

Crustless Baked Cheesecake

Pumpkin Pie

Chocolate Pecan Pie

Pecan Cream Pie

Keto Sugar Free Pumpkin No Bake Cheesecake

Print

No Bake Sugar-Free Pumpkin Cheesecake

Course Dessert
Prep Time 20 minutes
Total Time 20 minutes
Servings 12
Calories 223kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

Crust

Filling

Instructions

  • Line an 8 by 8 pan or spring form with parchment paper.
  • Add all crust ingredients to a food processor and pulse until fine crumbs.
  • Evenly press crust mixture into the bottom of the pan.
  • Pour 1 cup water into a small sauce pan and heat over medium heat until simmering.
  • Add gelatin and simmer and stir until dissolved. Set aside to cool.
  • Add cream cheese to a stand mixer and blend on low until smoother in texture.
  • Add remaining ingredients and blend until all incorporated and no visible lumps of cream cheese.
  • Keep stand mixer on low while pouring in cooled gelatin and continue until it's all absorbed.
  • Pour filling onto crust and cover and refrigerate until set, about 2 hours.
  • Top with whipped cream if desired!

Notes

Net Carbs: 5g 
This recipe was first published on my blog in November 2014.

Nutrition

Serving: 1slice | Calories: 223kcal | Carbohydrates: 8g | Protein: 5g | Fat: 20g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 34mg | Sodium: 207mg | Potassium: 185mg | Fiber: 3g | Sugar: 2g | Vitamin A: 6785IU | Vitamin C: 2mg | Calcium: 156mg | Iron: 3mg
     

Low-Carb Keto Fasting Meal Plan Menu Week 46

Ketogenic or Low Carb Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

The meals that we feature on my website and in our menu plans are made for families.

If you're following a low carb or ketogenic diet and you're doing it alone, the meals here are made for you!

All of these recipes use whole food ingredients and are easy to make for any busy weeknight.

Recipes that require a bit more time are scheduled for the weekend, and even desserts making during the week, a bit easier. You're family will never complain eating these recipes because they don't taste like diet food in the least!

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. 

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, or start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day. 

Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.

Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 TOTAL carbs per day

Here's a glimpse of just a few recipes that are on our meal plan this next week ahead!

Keto Cream of Chicken Soup with Cabbage

Mexican Cornbread Casserole

Crispy Oven Fried Low Carb Zucchini Fries

Keto Cheesy Chicken Nuggets with Creamy Roasted Red Pepper

Week 46 menu is ready! This means you can get started this weekend! LEARN MORE!

     

Best Quick Keto Lasagna Recipe (Low Carb, Gluten Free)

This easy keto lasagna recipe tastes just like the real thing! This low carb lasagna recipe has just 5 total carbs per serving with 14 g protein! This is a classic lasagna recipe the whole family will enjoy!

Keto-Friendly Lasagna Recipe

Favorite comfort food in my house growing up was always a cheesy lasagna. When I decided to follow a keto diet, I knew I needed to turn my Mom's high-carb lasagna and my favorite Italian comfort food into a keto lasagna, but still keep the flavors of traditional lasagna.

Regular lasagna uses refined pasta and is very high in carbs if you are following a keto lifestyle. It's also too high in carbs for many following a low carb diet and will definitely spike blood sugar.

To make my lasagna keto, swapping the traditional white flour pasta for a lower carb option was the key.

Is Tomato Sauce Keto Friendly?

Tomatoes can be enjoyed on a keto diet.

The key to be able to enjoy tomatoes is the amount you enjoy. One tomato, 100 grams or 1 medium tomato has 3.9 grams of total carbs.

Most often you are not eating a whole tomato in most recipes, like my Keto Hot Brown sandwiches that have just one slice on it, which is only 25 grams or about 1 total carb for that slice. So tomatoes are keto friendly.

Tomato sauce varies in carb content depending on the brand and what other ingredients they add to the sauce. Most jarred or canned sauces have about 6 total carbs for ½ cup.

The brand I like when I don't want to make my own homemade low carb marinara sauce, is the brand Rao's which has just 3 grams of total carbs in ½ cup.

Either of these options are keto friendly and can be enjoyed whether on a low carb diet or ketogenic diet.

Low-Carb Lasagna Recipes

I have a few options to take the place of lasagna noodles in my low carb recipes you can choose from.

Keto Lasagna Skillet

Keto Zucchini Lasagna (You could also replace zucchini and make this an eggplant lasagna)

Keto Cabbage Lasagna

Low Carb Mexican Lasagna

Spaghetti Squash Lasagna (you could also swap with zucchini noodles)

How to Make Easy Keto Lasagna

To see exact measurements, print recipe and view nutritional information, please scroll to the bottom of this blog post to see recipe card.

Ingredients

Keto Egg noodles recipe (my recipe for keto lasagna noodles) or you can swap with store bought egg white wraps

Grass fed ground beef ( you could also swap with Italian sausage)

Avocado oil or olive oil

Garlic 

Salt

Pepper

My recipe for marinara sauce divided (Store bought low carb marinara sauce can be used instead of making my recipe. I like Rao's brand).

Ricotta cheese (you could also replace with cottage cheese or even cream cheese)

Mozzarella 

Large eggs

Dried parsley or Italian seasoning which combines parsley, basil and oregano

Dried basil

Dried oregano

Onion powder

Garlic powder

Salt

Crushed red pepper

Parmesan cheese 

Instructions

Preheat oven to 375 degrees F.

Cook ground beef in oil in a large skillet over medium-high heat until browned completely. You can drain excess fat from your ground beef before adding remaining ingredients if you prefer.

Add garlic, salt and pepper and 1 cup tomato sauce. Set aside ground beef mixture.

In a bowl combine ricotta cheese, 1 cup mozzarella (save the other cup for topping), eggs, seasonings and parmesan. Set aside.

To assemble in a 9 by 13 casserole dish:

In a large baking dish, lay 4 egg wraps to cover the bottom of the pan. Spread half the cheese mixture over the wraps.

Spread half the meat sauce over the ricotta mixture.

Lay more 4 more wraps over the layers of meat and repeat again with the rest of the cheese and meat mixture. Finish with the final slices of 4 wraps.

Top with 1 cup pasta sauce and 1 cup mozzarella cheese. 

Bake 30 minutes covered with aluminum foil, then uncover for 10 minutes. Give it a quick 5 minute broil if you like a crispier topping.

Garnish with fresh chopped parsley for serving and grated parmesan cheese if desired.

Low Carb Sides to Serve with Keto Lasagna

A simple salad is always a refreshing option when it comes to a hearty lasagna. My Arugula Salad would be delicious and easy to serve with this or my Cucumber Salad would also be wonderful.

FAQs

Can I replace egg wraps with something else?

Yes, if you don't want to make my egg noodle/wraps or can't find the egg white wraps in your local grocery store, you can easily swap with deli meat. You could use turkey slices or deli chicken slices or even deli ham.

Can I replace ground beef with ground chicken?

Yes you can replace the ground beef with ground chicken or ground turkey or even ground pork or ground sausage.

Can I make this dairy free?

Yes you can make this lasagna dairy free, I did it for my daughter!

I replaced the ricotta with Kite Hill dairy free ricotta cheese. I replaced the mozzarella with Violife Dairy Free Mozzarella.

My daughter has no problem with Parmesan cheese, but to replace that, I would recommend nutritional yeast as a good dairy free substitute.

Storage and Reheat Instructions

Once cooled, store leftovers in an airtight container in the fridge for 3-4 days or freezer for you to 3 months.

Print

Best Quick Keto Lasagna (Low Carb, Gluten Free)

Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 12 servings
Calories 172kcal
Author Brenda | Sugar Free Mom

Ingredients

Instructions

  • Preheat oven to 375 degrees F.
  • Cook ground beef in oil in a large skillet until browned completely. You can drain excess fat from your ground beef before adding remaining ingredients if you prefer. Add garlic, salt and pepper and 1 cup of marinara sauce. Set aside.
  • In a bowl combine ricotta cheese, 1 cup mozzarella (save the other cup for topping), eggs, seasonings and parmesan. Set aside.

To assemble in a 9 by 13 casserole dish:

  • Lay 4 egg wraps to cover the bottom of the dish. Spread half the cheese mixture over the wraps.
  • Spread half the meat mixture over the cheese mixture.
  • Lay more 4 more wraps and repeat again with the rest of the cheese and meat mixture. Finish with the final slices of 4 wraps.
  • Top with 1 cup marinara sauce and 1 cup mozzarella cheese. Bake 30 minutes covered then uncovered for 10 minutes. Give it a quick 5 minute broil if you like a crispier topping.

Notes

Total Servings: 12
Net Carbs  for 1 serving: 4.6g
 

Nutrition

Serving: 1serving | Calories: 172kcal | Carbohydrates: 5g | Protein: 14g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Cholesterol: 50mg | Sodium: 519mg | Potassium: 34mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 201IU | Vitamin C: 0.1mg | Calcium: 196mg | Iron: 0.4mg
     

Low Carb Sugar Free Cheesecake Recipe (Keto, Gluten Free)

This Easy Sugar-Free Low Carb Keto Cheesecake recipe is a thick, creamy and satisfying, sugar free dessert for your low carb diet or keto diet! Just 3 total carbs for a keto friendly, grain free, gluten free, delicious traditional cheesecake! 

Baked versus No Bake Cheesecake

Baking a really good cheesecake takes a bit of prep time, but the outcome is well worth it, especially if you are on a ketogenic diet and miss this classic dessert.

This is a great recipe for entertaining family and friends that might not be following a sugar free diet because this tastes like the real thing!

You really can't beat a thick, dense, creamy cheesecake and it is one of the easiest low-carb desserts around. The thicker the texture makes for the best cheesecake, in in my opinion.

I don't want a fluffy and light texture when it comes to a classic cheesecake. Cheesecake Mousse is another story but for regular cheesecake, it's got to be dense.

When you finish eating your slice you are s.a.t.i.s.f.i.e.d. in all the right ways, but the most important thing is, you won't spike your blood sugar so it won't cause you to crash hours later or lead to sugar cravings.

This keto cheesecake will not disappoint you. If in the past you've made other sugar free, low carb cheesecakes and felt they were just ok, you will never need another cheesecake recipe after trying this one. I promise you.

While I do have a ton of no bake keto cheesecake recipes like my No Bake Blueberry Cheesecake Bars, No Bake Keto Pumpkin Cheesecake and my No Bake Coffee Cheesecake, if you've not made a traditional sugar free cheesecake in the oven, I ask you to consider trying this amazing keto low carb cheesecake!

I've got a Peanut Butter Cheesecake and a Strawberry Cheesecake Mousse pie recipe and thought about making this one a different flavor, but decided the basic is by far the best.

You can totally change it up by adding sugar free chia jam or different extracts in the mixture.

In my process of testing this recipe using different amounts of ingredients to get the texture I was seeking, even the first attempts were devoured by my family. They weren't as good as this one, but they weren't complaining.

How to Make this Easy Keto Cheesecake Recipe

To view the exact measurements, print recipe and see nutrition information, please scroll to the bottom of this blog post to view the recipe card.

Ingredients

softened cream cheese 

room temperature eggs

egg yolk

sour cream

lemon juice and lemon zest

vanilla liquid stevia

vanilla extract

Swerve confectioner's sweetener

baking powder

salt

No Bake Peanut Butter Cheesecake

Instructions

Preheat oven to 325 degrees F.

Combine all ingredients into a stand mixer or large bowl and use an electric hand mixer until you have no clumps and a smooth texture.

Grease an 8 inch springform pan and pour the cheesecake filling into the pan. Even off the top then wrap the bottom of the pan with aluminum foil. 

Make a water bath by placing the springform pan into a larger pan. Fill the roasting pan with hot water, until half way up the sides of the pan. 

Bake for 45 minutes in the center of the oven. Turn off oven, do not open oven door. Let the cheesecake stay in the oven for 1 hour. 

Top Tip: The key to not getting the cheesecake to crack is allowing it to sit in the oven in step number 5, don't be tempted to open the door, just be patient.

Remove cheesecake from the oven, remove aluminum foil and cover cheesecake with plastic wrap. Refrigerate for 2-3 hours or overnight.

When you are ready to serve, use a sharp knife to loosen edges of the cake then release clasp of springform pan.

Sugar Free Keto Instant Pot Cheesecake

Optional Toppings

Top with sugar free whipped cream and/or sugar free maple syrup if desired!

Shown below is my homemade sugar-free caramel sauce.

Sugar Free Caramel Sauce

Sugar-Free Cheesecake Crust Options

I decided to skip the crust, but you can certainly use this Easy Keto Pie Crust recipe if you prefer.

Update 4/2018: I made this recipe for company and by accident I added 1 cup of sour cream instead of using ½ cup as in my original recipe. It came out even better and thicker and creamier and I just had to adjust the recipe because of it.

It didn't change the carb count at all. It only changed the calories from 363 per serving to what you now see below. Also the slices are LARGE! You may not even be able to finish one piece.

The original recipe was for 8 servings, but it really is too much so I changed the amount to 12 servings. If you decide that is too small and want 8 servings your calories will be 380 and your carbs will be 4grams as opposed to what you see below.

No Bake Pumpkin Cheesecake

Low carb Sugar Free Sweetener Options

You can certainly swap out the sweeteners I used with whatever sweetener you prefer. I combine Swerve and stevia in my recipes because they balance each other out well.

Swerve can tend to have a cooling effect so I just use a small amount and some people say stevia is bitter, but the vanilla stevia is really not bitter, it's the best choice here.

Feel free to use at least ½ cup of sweetener of choice if you like just a small amount of sweetness for your desserts.

Use up to a full cup if you want to have a sweeter cheesecake. Here is my Sweetener Guide & Conversion Chart to help you decide on how much to use of other sweeteners.

Finding a sugar replacement is really a personal preference and you may need to try a few different keto-friendly sweetener before deciding on the one you want to use most often in dessert recipes.

Storage

Place individual slices in an airtight container in the fridge for up to 5 days or freezer for up to 1 month. You can also just cover the entire cheesecake with parchment paper or plastic wrap.

2 Minute Sugar-Free Cheesecake (Keto, Low Carb)

Best Keto Cheesecake Recipes

Instant Pot Cheesecake

Peanut Butter Cheesecake

Chocolate Cheesecake

2 Minute Cheesecake

Sugar Free Low Carb Cheesecake Recipe

Print

Low Carb Keto Cheesecake

Servings 12 people
Calories 253kcal
Author Brenda Bennett |Sugar Free Mom

Ingredients

Instructions

  • Preheat oven to 325 degrees F.
  • Combine all ingredients into a stand mixer or use an electric hand mixer until you have no clumps and a smooth texture.
  • Grease an 8 inch spring form pan and pour the batter into the pan. Even off the top then wrap the bottom of the pan with aluminum foil. 
  • Place the spring form pan into a large roasting pan. Fill the roasting pan with hot water, until half way up the sides of the spring form pan. 
  • Bake for 45 minutes. Turn off oven, do not open oven door. Let the cheesecake stay in the oven for 1 hour. 
  • Remove cheesecake from the oven, remove aluminum foil and cover cheesecake with plastic wrap. Refrigerate for 2-3 hours or overnight.
  • Top with sugar free whipped cream and sugar free maple syrup if desired!

Notes

This recipe was first published in March 2018.

Nutrition

Serving: 1slice | Calories: 253kcal | Carbohydrates: 3g | Protein: 5g | Fat: 24g | Saturated Fat: 13g | Cholesterol: 129mg | Sodium: 262mg | Potassium: 162mg | Sugar: 2g | Vitamin A: 960IU | Vitamin C: 0.3mg | Calcium: 103mg | Iron: 0.5mg
     

Low-Carb Keto Fasting Meal Plan Menu Week 45

Ketogenic or Low Carb and Intermittent Fasting Meal Plans sent right to your email each week!

Low-Carb, Keto and Fasting Meal Plans

We have 3 types of meal plans for whether you are following a low carb diet, ketogenic diet or ketogenic diet with intermittent fasting. Each meal plan provides you breakfast, lunch, dinner and snacks and creates a weekly shopping list for you.

If you don't like any of the recipes you can easily swap them out for something else and the shopping list will adjust for you.

Each week you can change which meal plan you try. Just head to your personal settings and switch out to try any of the other meal plan options we have. We send out our meal plans on Friday mornings so be sure to change your settings by Thursday each week.

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. 

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, or start with a blank menu and create your own if you so wish. 

You can choose from Three Meal Plan Options:

  1. Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day. 
  2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.
  3. 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.

Here's a glimpse of just a few recipes that are on our meal plan this next week ahead!

Creamy Chicken Thyme Soup

Keto Veal Parmesan

Keto Spicy Thai Noodle Bowl

Oven Fried Buffalo Cauliflower Bites with Dairy Free Ranch

 Week 45 menu is ready! This means you can get started this weekend! LEARN MORE!

     

Easy Low Carb Keto Cornbread Recipe {Almond Flour Free, Gluten Free, HOW-TO-VIDEO}

This Low Carb Cornbread recipe is grain free, gluten free, almond flour free, made without actual corn or cornmeal and tastes just like traditional cornbread. If you're on a keto diet, one piece has just 1 g net carbs!

grain free cheesy cornbread3 (1 of 1)

Easy Keto Cornbread

When I think of Thanksgiving I always think about bread, but nowadays I mean keto bread!

I grew up in an Italian household and while we always celebrated with most of the traditional classic recipes, Italian bread always was preferred than any other.

In fact, I rarely remember a Thanksgiving that real cornbread, and definitely not sweet cornbread, was ever served. We always preferred soft Rolls or Italian Buns.

Once I met my husband that changed and I fell in love with the soft texture of that cornbread batter, but crisp exterior of this classic southern cornbread.

Being that we recently moved out of a city like neighborhood about 30 minutes away to the "woods" in a country setting, it is only fitting that this experience would bring abut many obstacles for my children.

However being that we have just moved into our country home, the inspired story I bring you today is all about getting my kids to learn how to de-clutter their stuff as they have had to unpack and organize their rooms.

Not an easy task if you have hoarders in the house. Apparently and I say this in love, all my kids and hubby are hoarders. Can't seem to part with anything. Big problem for sure especially with the holiday of Christmas soon upon us!

I've been working on them as well as myself and making 3 piles: Giveaway/Donate, Trash, Keep.

So far we still have boxes in each bedroom. A little at a time while still "living" and doing day to day tasks is what it's all about. One box at a time. One decision at a time.

One giant step for mom in helping her kids see what's really important and what's not and how you can bless others by giving away the things you no longer need or want.

I hope you too are inspired to de-clutter before the holidays!

How to Make Low-Carb Cornbread Recipe

Ingredients

Room temperature eggs

Unsweetened Coconut milk

Softened butter 

Coconut flour 

Salt

Baking soda

Sweet corn extract

Shredded cheddar cheese

Optional: ¼ teaspoon liquid stevia or ½ cup Swerve granulated sweetener

Instructions

Preheat oven to 350 degrees F.

Grease an 8 by 8 baking dish or a cast iron skillet. 

In a stand mixer or mixing bowl, whisk or blend on low the wet ingredients; eggs, milk and butter.

In another bowl whisk the dry ingredients; flour, salt, baking soda, optional stevia and corn extract together.

Pour this into the stand mixer on low or stir to combine.

Once mixed, add the cheese and stir to combine well.

Pour into baking dish and bake 40-45 minutes until golden brown.

Allow to cool slightly before serving.

Storage: airtight container on the counter for up to 5 days.

FAQs for the Best Keto Cornbread

Do I have to use a cast-iron skillet?

No, you can use any dish you like but the cast iron holds heat the best and gives the crisp exterior that glass or metal pans will not provide.

Do I need to use sweet corn extract?

If you want a corn flavor, the extract is needed. I highly recommend buying this Sweet Corn Extract for this recipe and any time you are making a low carb recipe that needs the flavor of corn without the carbs.

Can I turn this recipe into keto cornbread muffins?

Yes, I've turned this cornbread into cranberry jalapeno cornbread muffins!

Can I swap the coconut milk?

You can sub the coconut milk with whatever milk you prefer. I've tried this with almond milk, coconut milk, cows milk, Half & Half and heavy cream.

What is the Nutritional Information for this allergy friendly cornbread?

Please scroll to the bottom of this blogpost to view the recipe card with nutrition info.

What do I serve as an entree for this side dish cornbread?

My No Bean Keto Chili is perfect with this recipe!

Should I add low carb sweetener?

It's optional, but if you prefer sweet cornbread that yes add some. If you don't like stevia, use whatever sweetener you prefer that would equal about ¼ cup of sugar sweetness. Here's my Sweetener Guide & Conversion Chart.

How do I store this savory cornbread?

Store in an airtight container on the counter for up to 5 days.

Keto Cornbread Stuffing

This recipe today is all about easy.

And while you will be surprised that actually no corn or cornmeal is present in this recipe, it does in fact taste just like southern-style cornbread. Soft center, crumbly and crispy around the edges.

Make this recipe, cut into cubes and let dry overnight to make my Apple Cornbread Stuffing or My Italian Style Stuffing.

I even used it for this Mexican Cornbread Casserole recipe! I also used it for this Tamale Pie! It's Perfect for a low carb Thanksgiving Menu!

Low Carb Keto Cornbread Recipe

Print

Easy Low Carb Keto Cornbread {Nut Free, Gluten Free}

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 12 pieces
Calories 194kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

  • 4 eggs
  • 1 cup unsweetened Coconut milk
  • ½ cup butter soft, unsalted
  • 1 cup coconut flour 121grams
  • ½ teaspoon salt
  • 1 teaspoon baking soda
  • 1 tsp sweet corn extract
  • ½ cup shredded cheddar cheese
  • optional: ¼ teaspoon liquid stevia or ½ cup Swerve granulated sweetener

Instructions

  • Preheat oven to 350 degrees F.
  • Grease an 8 by 8 baking dish or a cast iron skillet. 
  • In a stand mixer or mixing bowl, whisk or blend on low eggs, milk and butter.
  • In another bowl whisk the flour, salt, baking soda, stevia and corn extract together.
  • Pour this into the stand mixer on low or stir to combine.
  • Once mixed, add the cheese and stir to combine well.
  • Pour into baking dish and bake 40-45 minutes.
  • Allow to cool slightly before serving.

Notes

Net carbs: 1g
 
This recipe was first published in November of 2015.

Nutrition

Serving: 1slice | Calories: 194kcal | Carbohydrates: 5g | Protein: 5g | Fat: 17g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 80mg | Sodium: 304mg | Potassium: 79mg | Fiber: 4g | Sugar: 1g | Vitamin A: 363IU | Vitamin C: 1mg | Calcium: 47mg | Iron: 1mg
     

Sugar Free Keto Pumpkin Roll (Gluten Free, Nut Free, Low Carb)

A fancy, show stopper, sugar-free keto pumpkin cake roll that everyone will love! This is a keto nut free, gluten free cake roll that you can easily master at home! A perfect fall dessert and Just 3 grams net carbs per serving!

Easy Keto Pumpkin Roll Recipe

It's pumpkin season, so I’m kicking off with a classic pumpkin recipe - a delicious Keto Pumpkin Roll filled with a luscious pumpkin cream cheese filling. It's made with coconut flour, not almond flour, for those who have tree nut allergies in the family like I do.

I hope this keto gluten-free Pumpkin Roll starts your pumpkin baking season off to a good start!

The fall season is never complete without some new keto pumpkin recipes and this one is spectacular! Your friends and family will be quite impressed when they see this beauty and once they taste it, they will all be in shock that it's sugar free!

Sugar Free Pumpkin Cream Cheese Filling

I prefer this pumpkin cream cheese filling to buttercream, but you could easily swap the filling with whatever you like.

The filling is adapted from my keto pumpkin mousse recipe and makes this low carb pumpkin roll nice and light and creamy. Use a good quality cream cheese like Philadelphia. It’s thicker and will make for a stiffer mousse.

The pumpkin roll is nut-free too. If you prefer a sugar free chocolate cake roll I've got this one you will love! If you do not have pumpkin pie spice, use cinnamon, ginger, nutmeg, and cloves or make my easy pumpkin spice recipe.

How To Prevent Cake Cracks

There’s a few tricks to prevent keto roll cakes from cracking. 

Use both psyllium husk powder and xanthan gum together. As there is pure pumpkin puree in the base without these, your roll won’t be pliable enough to roll.

I made one solely using psyllium husk and also one just using xanthan gum, but you need both together to prevent cracking.

These are essential to keep the structure of the roll shape.

For best results, wait 10 minutes before you roll this pumpkin roll cake. It needs to cool slightly out of the oven, but still should be warm. Too little or too long and it will crack.

When you start to roll it away from you using the paper, put one hand underneath and one on top to encourage it round very carefully. The edge of the parchment nearest to you can be rolled ups it goes inside as you roll it. Don’t wrap it too tight either or it will crack.

How To Make Keto Pumpkin Roll

To see exact measurements, print recipe and view nutritional information, please scroll to the bottom of this blog post to see the recipe card.

Roll Ingredients

Coconut flour

Swerve confectioners

Psyllium husk powder

Xanthan gum

Pumpkin pie spice

Baking powder

Salt

Eggs 

Pumpkin puree 

Liquid stevia 

Vanilla extract

Filling

Cream cheese

Canned pumpkin puree

Salt

Pumpkin pie spice

Pumpkin spice liquid stevia (or vanilla liquid stevia) (½ - 1 teaspoon to taste)

Vanilla extract

Heavy cream

Directions

Preheat your oven to 375 degrees F. Line a baking sheet (10 x 14 inches) with a piece of parchment paper and grease with soft butter. Set aside.

Mix the dry ingredients together in a large mixing bowl. Set aside.

In a stand mixer (or using a hand mixer) add the eggs and whisk for 2 minutes until really fluffy. Add rest of the remaining ingredients and blend until combined.

Slowly pour in the dry ingredients into the wet and blend until incorporated.

Spread batter onto the lined baking pan and smooth with a spatula.

Bake for 20 minutes.

Place another baking sheet pan the same size with a sheet of parchment on top (use the bottom of the pan without a lip) and flip over. Allow to cool for 1 minute and peel off the top parchment paper.

WAIT 9 - 10 MINUTES and then while it's still warm, gently roll the sponge away from you (starting at the short side) with the parchment paper. Cover with a clean tea towel to fully cool for about 1 hour while you prepare the filling.

Sugar Free Pumpkin Cream Cheese Icing

In a medium mixing bowl, add the cream cheese, pumpkin puree, salt, pumpkin spice, stevia and vanilla and blend using a hand whisk until smooth. Option to use a KitchenAid or stand mixer.

In a clean bowl, whisk the cream until thick. Fold the cream through the cream cheese mixture using a spatula until combined. (This will make the filling thicker and stiffer then simply just blending altogether at once.)

Taste and adjust sweetener to your liking. Chill the cream cheese frosting in the fridge for at least 30 minutes while the rest of the cake chills.

Unroll the sponge cake, making sure the parchment is underneath. Spread over half the filling leaving ¾ inch at the edges so it doesn’t overspill as you roll.

Carefully roll up once more making sure the join is under the bottom. Place in the fridge to chill covered with parchment or a clean tea towel for 1 - 2 hours.

Top with the rest of the chilled pumpkin cream filling and option to dust with pumpkin spice. Slice and serve.

If your roll cracks a little, don’t worry, the extra filling on top will hide it! Tastes good all the same!

Swapping Low Carb Sweeteners

Just use my Sweetener Guide and Conversion Chart if you'd like to swap out any of the sweeteners I used in this recipe. It gives you all the natural sweeteners I use and how much to use of each kind so it is very simple to make swaps. 

Storage

Cover with plastic wrap and place cake in the fridge for 4 days or 3 months in an airtight container in the freezer.

SUGAR FREE PUMPKIN ROLL WITH PUMPKIN FILLING

Print

Keto Pumpkin Roll with Pumpkin Cream Cheese Filling

It’s pumpkin season, so I’m kicking off with a classic pumpkin recipe - a Keto Pumpkin Roll filled with a luscious pumpkin cream cheese filling.
I hope this Keto Pumpkin Roll starts your pumpkin baking season off to a good start!
Prep Time 25 minutes
Cook Time 20 minutes
Servings 10
Calories 207kcal
Author Jo Harding

Ingredients

ROLL

FILLING

Instructions

ROLL

  • Preheat oven to 375F.
  • Line a baking sheet (10 x 14 inches) with parchment paper and grease with soft butter. Set aside.
  • Mix the dry ingredients together in a bowl. Set aside.
  • In a stand mixer (or using a hand mixer) add the eggs and whisk for 2 minutes until really fluffy. Add rest of the wet ingredients and blend until combined.
  • Slowly pour in the dry ingredients into the wet and blend until incorporated.
  • Spread batter onto the lined baking pan and smooth with a spatula.
  • Bake for 20 minutes.
  • Place another baking pan the same size with a sheet of parchment on top (use the bottom of the pan without a lip) and flip over. Allow to cool for 1 minute and peel off the top parchment paper.
  • WAIT 9 - 10 MINUTES and then whilst warm, gently roll the sponge away from you (starting at the short side) with the parchment paper. Cover with a clean tea towel to fully cool for about 1 hour whilst you prepare the filling.

FILLING

  • In a mixing bowl, add the cream cheese, pumpkin puree, salt, pumpkin spice, stevia and vanilla and blend using a hand whisk until smooth. Option to use a KitchenAid or stand mixer.
  • In a clean bowl, whisk the cream until thick. Fold the cream through the cream cheese mix using a spatula until combined. (This will make the filling thicker and stiffer than simply just blending altogether at once.)
  • Taste and adjust sweetener to your liking. Chill in the fridge for at least 30 minutes whilst the rest of the cake chills.
  • Unroll the sponge, making sure the parchment is underneath. Spread over half the filling leaving ¾ inch at the edges so it doesn’t overspill as you roll.
  • Carefully roll up once more making sure the join is under the bottom. Place in the fridge to chill covered with parchment or a clean tea towel for 1 - 2 hours. Top with the rest of the chilled pumpkin cream filling and option to dust with pumpkin spice. Slice + serve.
  • If your roll cracks a little, don’t worry, the extra filling on top will hide it! Tastes good all the same!
  • Storage: Fridge for 4 days or 3 months wrapped in the freezer.

Notes

Net Carbs 3g
This recipe was first published in October 2021.

Nutrition

Serving: 1slice | Calories: 207kcal | Carbohydrates: 5g | Protein: 4g | Fat: 18g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 107mg | Sodium: 118mg | Potassium: 168mg | Fiber: 2g | Sugar: 2g | Vitamin A: 4979IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 1mg