This simple chocolate pie crust is nut free, grain free, gluten free, low carb, and sugar free—truly the most perfect allergy-friendly pie crust for your favorite keto recipes.
Low Carb Pie Crust Recipe
It may not win awards for beauty, but the taste makes up for it in every way. Think of it as the easiest press-in chocolate crust—slightly chewy, a little flaky, and just the right touch of sweetness.
Best part? You don’t need to roll anything out. Just blend the simple ingredients in your food processor, press into the pan, and bake.
Made with sunflower seed flourinstead of the usual almond flour or coconut flour, this crust is a game changer for anyone living a low carb life with nut allergies. It’s also versatile: swap in melted coconut oil or vegan butter plus a flax egg for a completely dairy-free option.
Coconut Flour Chocolate Pie Crust
I’ve been trying to perfect a sugar free chocolate crust that’s both low carb and nut free for years. My youngest has severe tree nut and peanut allergies, while my oldest has peanut and soy allergies.
Combine that with my low-carb diet lifestyle and it’s been a challenge. Most keto pie recipes rely on almond flour, or sometimes coconut flour chocolate pie crusts, but those weren’t options for us.
Yes, I’ve made plenty of coconut flour desserts—from my Cream-Filled Vanilla Coconut Cupcakes to my Chocolate Coconut Mounds Pie—but my youngest just doesn’t like coconut flavor. So for years, this crust gave me angst!
Finally, I can confidently say this one is a winner. It works for any keto pie recipe like pudding pies, peanut butter pie, cheesecake mousse fillings, or chocolate fillings of all kinds. You name it—this crust holds up beautifully (though it’s not a fit for savory pies since it’s chocolate!).
Why You’ll Love This Chocolate Pie Crust
If you’ve ever struggled with a sweet tooth but needed to stay on track with your low-carb diet, this crust will be your new best friend.
It’s not overly sweet, but just enough to curb cravings without spiking your blood sugar. The combination of simple ingredients—from sunflower seed flour to a touch of sweetener and raw cacao powder—gives you that rich chocolate flavor you’d expect from a traditional dessert.
What makes this the best part is that you don’t need fancy techniques to make it. You don’t have to roll it out or chill it before baking.
Just mix the dry ingredients together, add the wet ingredients, press into your pan, and bake pie crust perfection. It’s the easiest press-in chocolate crust you’ll ever try, and it comes out with the ideal balance of chewiness and flakiness every time.
Nutritional Information
Macros will vary depending on the keto flour used, but this low carb chocolate crust is designed to help stabilize blood sugar and support balanced blood glucose levels while still fitting into your low carb eating plan.
Each slice is just a few grams net carbs—perfect for the low-carb diet lifestyle. The printable recipe card is at the bottom of this page.
Try this crust with my chocolate filling from my Chocolate Pecan Pieor even as the base for a creamy peanut butter pie. Once you taste it, you’ll see why I call it the best texture you can get from a nut-free, low-carb crust!
Another thing I love is how versatile it is. This isn’t just a crust you’ll make once for the holidays. It works year-round for keto pie recipes of all kinds.
Think chocolate pudding pies, peanut butter mousse pies, or even a creamy keto chocolate pie made with heavy whipping cream folded into a luscious mousse filling. The chocolate base complements them all beautifully.
And while the recipe itself is nut free and gluten free, you can adapt it for your own family’s needs.
Need dairy-free? Swap the butter for melted coconut oil.
Need vegan? Use a flax egg.
No matter what, the end result is a sugar free chocolate crust that looks simple but tastes indulgent.
If you’ve been living a low carb life and are craving a reliable dessert crust, this one is a true keeper. Not only will it satisfy that chocolate craving, but it will let you enjoy pie again—without the guilt.
The low-carb eating lifestyle doesn’t have to feel restrictive, and recipes like this prove that with a little creativity, you can still enjoy your favorites while keeping your health and blood glucose in balance.
1/2cupAllulose confectionersor erythritol or 1/2 teaspoon pure stevia extract or monk fruit (adjust amount of sweetener to taste, depending on your keto sweetener)
Add all dry and wet ingredients into a food processor and blend until smooth. (An electric mixer can work too.)
Grease a 9-inch pie plate, press mixture evenly into the pan, and smooth with the back of a spoon or cover with plastic wrap to press evenly.
Use a fork to prick the bottom of the crust.
Bake crust 10-12 minutes.
Cool completely before filling with chocolate pudding, cream pie, or your favorite keto chocolate pie recipe
Notes
If you try to make sunflower seed flour yourself, just know it won’t get as fine as the pre-ground kind you can find online. Using homemade flour will give you a chewier crust.
Always start with unsalted, raw sunflower seeds.
If you don’t have allergies, you can easily swap almond flour for the sunflower seed flour.
Meal planning doesn’t have to be a chore that you need to do weekly. Turn this job over to us and let us help you with one less thing you need to do. We choose meals that are all gluten free, low carb and keto and create the shopping list for you.
The best part is that if you aren’t crazy about one of the meals you can easily delete it and the shopping list will make those adjustments for you. It really doesn’t get any easier! You can also add anything onto the meal plan you like.
If you’re the type of person who just wants to be told what to eat to lose weight, I would recommend trying our keto and fasting meal plans got weight loss. If you are simply maintaining weight, the low carb meal plan is a great option.
What is even more amazing with our meal plan software is that each week, you can change which membership you prefer.
You can try them all! Just be sure to make those changes prior to Thursday of the week for the next weeks meal plan. Happy Cooking!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This Keto Italian Pasta Salad is filled with fresh flavors, but without all the carbs of a traditional pasta salad. Just 5 net carbs per serving which is perfect for those on a low carb and/ or keto diet!
Do you love General Tso Chicken, but don’t want all the high carb flour coating or added sugar filled sauce? This easy low carb keto version tastes like Chinese food takeout, but is a healthy, sugar free and sweetener free recipe. It’s a delicious gluten-free option for a quick weeknight dinner the whole family will love. Just 3 g net carbs and 45 g protein.
These Easy Low Carb Keto Pumpkin Spice Macaroons are a delight to make and enjoy this fall season. Just a few simple ingredients for these gluten free, keto, nut free, sugar free, low carb coconut macaroons!
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.
If you’re a pumpkin lover, this low carb keto high protein cottage cheese pumpkin mousse is a creamy delicious mousse that has 15 grams of protein and 5 grams net carbs!
Low Carb Pumpkin Mousse
If you’re into cozy flavors but want to keep things light and guilt-free, this Low Carb High Protein Pumpkin Cottage Cheese Mousse might just become your new favorite treat.
Picture this: creamy pumpkin mixed with cottage cheese, whipped up into a fluffy, luscious mousse that’s both satisfying and super easy to whip together. It’s kind of like dessert and a protein boost had a baby, and honestly, that’s a win-win in my book.
Whether you’re following a keto diet, low carb diet or just looking to reduce your sugar intake, this recipe can fit into your macros for the fall season.
What Makes This Recipe Great
Low carb and high protein, all in one.This recipe nails that balance of being low in carbs while packing a solid protein punch, thanks to cottage cheese. You get to enjoy a tasty pumpkin dessert without worrying about messing up your macros.
MMM™ Approved– If you’re in Midlife like me, my midlife macro method is more of a moderate fat approach with high protein focus and still low carb. This recipe fits perfectly whether for a deficit day for weight loss or in maintenance.
Super simple ingredients. With just a few things you probably already have in the fridge or pantry, this mousse comes together fast. No complicated steps or weird equipment needed—just mix, blend, and chill. It’s perfect for busy days when you want something tasty without fussing in the kitchen.
Creamy and fluffy texture. The cottage cheese adds a smooth creaminess, while whipping the mixture up creates this airy mousse that feels light yet satisfying. It’s like enjoying that pumpkin pie filling at this time of year, but without the heaviness or the crust.
Simple Ingredients and Substitutions
Cottage Cheese is the main ingredient for both protein and creaminess. If you’re not a fan of curds, you can swap it with a smooth ricotta or even Greek yogurt for a slightly different texture but still loads of protein.
Pumpkin Puree– Canned pumpkin puree that only has pure pumpkin in it and nothing else added works best here for that rich, natural pumpkin flavor.
Make sure it’s 100% pumpkin and not pie filling since that often has added sugars and spices. Fresh roasted pumpkin can work as well but might need a bit more mashing.
Sweetener-I like using a low-carb sweetener like pumpkin liquid stevia but monk fruit is good too. If you’re not sugar free, a little maple syrup or honey can be a nice natural touch but will add carbs.
Vanilla extract helps bring out the whole dessert vibe. Pure vanilla is best, but imitation vanilla extract works in a pinch.
Spices-Classic pumpkin pie spices—cinnamon, nutmeg, and a pinch of clove—round out the flavor nicely. If you don’t have them all, just cinnamon is totally fine and still yummy.
Brenda’s Pro Chef Tips
#1 Use full-fat cottage cheese for creaminess.
Choosing full-fat cottage cheese gives you that rich texture and better mouthfeel. Low-fat versions tend to be grainy and dry, which isn’t quite what you want in a mousse.
#2 Blend until ultra-smooth- For best results, make sure to blend the cottage cheese and pumpkin really well to get rid of any lumps.
A high-speed blender or food processor does the trick, but a good whisk and patience work too—just keep at it for a few minutes.
#3 Chill the mousse for best texture.
Once mixed, let the mousse chill for at least an hour in the fridge. This helps the flavors meld and gives you that nice, firm mousse texture rather than something runny.
#4 Adjust sweetness gradually
Start with less sweetener than you think you need and taste as you go. Everyone’s sweet tooth is different, and it’s easier to add more than to fix something too sweet.
#5 Experiment with toppings
Try toasted nuts, or roasted pumpkin seeds, a sprinkle of cinnamon, or a drizzle of sugar-free caramel on top. It adds a little crunch or extra flavor punch without complicating the recipe.
Best Store-Bought Brands
Cottage Cheese: Green Valley lactose free cottage cheese is what I usually use or Lactaid brand. Good Culture and Daisy are great classic choices too for high-quality, creamy cottage cheese with just the right texture that blends smoothly into desserts like this mousse.
Pumpkin Puree: Libby’s 100% Pure Pumpkin Libby’s is widely loved for its consistent flavor and smooth texture, making it perfect for any pumpkin recipe, including this mousse.
Add a dollop of whipped cream Throw a little heavy whipping cream into a whipped cream dispenser and add a dollop on top to turn this mousse into an even richer treat—totally optional but always a hit.
Mix in some espresso powder For a subtle mocha twist, blend in a pinch of espresso powder. It adds a bit of complexity and pairs surprisingly well with pumpkin.
Stir in chopped toasted pecans Tossing in some toasted pecans gives a crunchy texture that contrasts nicely with the smooth mousse and adds a nutty note.
Drizzle with sugar-free caramel A sugar-free caramel drizzle amps up the sweetness and makes this feel a bit more like a fancy dessert without the guilt.
Sprinkle cinnamon or pumpkin spice Just adding a little extra spice on top before serving creates that warm, cozy vibe for the perfect autumn feel.
Troubleshooting Common Problems
Mousse is Too Lumpy Make sure to blend the cottage cheese really well, and if lumps persist, passing the mixture through a fine mesh sieve can smooth it out.
Mousse is Too Runny Chilling is key—give it enough time in the fridge to set properly. If it’s still too runny, adding a bit more cottage cheese or some cream cheese can help firm it up.
Pumpkin Flavor is Too Mild Boost the flavor a bit with more pumpkin pie spices. A dash of maple extract can also enhance that autumn vibe.
Too Sweet or Not Sweet Enough Adjust your sweetener carefully by tasting as you blend. Remember, some sweeteners can taste sweeter when cold, so err on the side of less.
Aftertaste from Sweetener If your low-carb sweetener has an aftertaste you don’t love, try mixing in a bit of vanilla extract or cinnamon to mask it.
Freezing & Storing Leftovers
Freezing: You can freeze this mousse in an airtight container or individual cups for 1-2 months. Thaw it in the fridge overnight before enjoying; the texture might be slightly less airy but still tasty.
Storing: Keep leftover mousse covered in the fridge for up to 3 days. Give it a quick stir before serving as some separation may occur, but it’s still delicious.
This pumpkin mousse makes a great little treat for the pumpkin season that’s both comforting and kind to your carb count. It’s a simple mix of cottage cheese, pumpkin, and spices whipped into a fluffy delight you can enjoy anytime. The pumpkin mixture is in 4 nice portion control sizes. Give it a try—you might find it’s the easiest way to bring a bit of cozy fall flavor into your day without any fuss.
Prep Time 5 minutesminutes
Servings 4servings
Calories 107kcal
Author Brenda Bennett/Sugar Free Mom
Ingredients
1cupfull fat cottage cheese
1cuppumpkin puree
2tbspunsweetened almond milkor heavy cream for classic keto
Add cottage cheese and pumpkin to a food processor, blend until smooth or use a large bowl and electric hand mixer to blend.
Sprinkle gelatin powder over almond milk in a small bowl and heat in microwave for 30 seconds, stir until dissolved. Set aside.
Add collagen and pumpkin spice, vanilla extract and sweetener to the processor and process until smooth. Taste and adjust sweetener of choice before proceeding.
Drizzle in gelatin and blend once more until incorporated.
Pour into 4 serving glasses and refrigerate for at least 1 hour or more. If overnight, cover with plastic wrap.
Store leftovers in an airtight container in the fridge for up to 3 days.
My brand-new book Good, Better, Best releases September 23, 2025, and I’m celebrating with something special just for you! When you preorder the book, you’ll get access to an exclusive bonus cookbook filled with recipes you won’t find anywhere else. These recipes were created to show you how the Good, Better, Best method works in real life—helping you make choices that fit your day, your schedule, and your goals.
What’s Inside the Bonus Book
Here’s a sneak peek at what you’ll get when you preorder:
✨ 8 Brand-New Recipes broken into the three Good, Better, Best tiers:
Good: Three recipes you can make in 15 minutes or less, using pantry and freezer staples.
Better: Three recipes ready in 20–30 minutes, a little more hands-on but still simple for weeknights.
Best: Two recipes that take about 30 minutes to cook or chill—perfect for batch cooking, entertaining, or family meals.
Every recipe is:
✅ Low-carb
✅ Sugar-Free
✅ Gluten-free
✅ Family-friendly
They fit seamlessly into the same flexible system you’ll find inside Good, Better, Best.
Why These Recipes Matter
In 2024, I gained 15 pounds during perimenopause and had to completely rethink the way I approached food and weight maintenance.
What I discovered was life-changing: I didn’t need more rules—I needed flexibility with structure. That’s exactly what these bonus recipes (and the book itself) provide.
They’ll show you how to:
Tame impulsive decisions and cravings
Roll with real-life challenges without “starting over Monday”
Cook meals that truly satisfy without sabotaging your goals
Restructure the macros aiming for higher protein, moderate fat and low carb.
These are the exact kinds of recipes that helped me lose the weight I gained and maintain it by working with my hormones, not against them.
It also helped me create my new Midlife Macro Method which I shared in my Tribe community last month. Many women who could not lose weight for a very long time finally finding something that worked!
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!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This sugar free, low carb espresso coffee cake has rich coffee flavors, a buttery crumb topping and an espresso glaze drizzle, making a very tasty breakfast or snack. It’s gluten free, keto, and nut free as well!
Sugar Free Sweet & Spicy Bacon Wrapped Chicken Bites! A low carb, keto, easy, finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.
This easy Low Carb Keto Spaghetti Aglio e Olio needs only 5 ingredients and is ready in 5 minutes! Great side dish or main entree with any protein of choice! Just 5 net carbs per serving!
If you’re looking for a super easy, Sugar Free Dessert to swoon your loved ones, these Keto No Bake Strawberry Cheesecake Jars are a must make.
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.
These amazing Keto Low Carb Gluten Free Caramel Apple Cheesecake Bars are a perfect Fall dessert that even your non sugar-free low carb friends will devour! Just 4 g net carbs!
Keto Caramel Apple Cheesecake
I can’t think of a more Fall type dessert and perfect way to enjoy the season than something that has caramel and apples and rich cheesecake in it, can you?
It’s the season of all things apple, but many of you are all ready into pumpkin. I am too, don’t get me wrong, especially since everyone is going crazy for my latest video of the Pumpkin Cheesecake Mousse!
But I decided to get “seasonal” and make sure to include an apple recipe with a creamy filling this September! This will be your favorite way to enjoy a few apple recipes this season!
Keto Shortbread Crust
It may seem like a bit of work, but it’s a pretty simple recipe with 3 easy layers of deliciousness!
The first layer is a buttery shortbread crust made without almond or other nuts for those who have tree nut allergies like my youngest son.
The middle is all cream cheese mixture for a simple cheesecake filling. It’s topped with an apple layer of delicious crumb of apples and coconut flour mixture to make it have some fabulous texture once baked!
Sugar-Free Caramel Sauce
Of course it’s best if chilled, but you could certainly enjoy it straight from the oven. Just be sure to allow it some time to set aside or it will fall apart when you try cutting into it.
Cheesecake and crusts without gluten are known for that, just part of the issue baking low carb. Wait a bit and this will slice easily.
My hubby and the kids thought this delicious keto apple pie cheesecake bars were phenomenal! They are usually quite picky, especially the hubby, but everyone thought the flavor and texture was out of this world!
Can I swap fresh apples?
Yes if you are following a strict keto diet and don’t want to use apples, you can swap with chayote squash. That will drop the carbs down.
All nutritional information is on the printable recipe card below.
Preheat oven to 350 degrees F. Combine crust ingredients together in a bowl or food processor and stir well until combined. Spread crust mixture onto a parchment paper lined, 8-by-8-inch baking dish.
Combine all cream cheese layer ingredients in a stand mixer, or use an electric mixer on medium speed, until smooth and well incorporated. Taste and adjust stevia if needed. Spread the cheesecake filling over the crust evenly.
Mix the apple topping ingredients together in a small bowl, then sprinkle apple pie topping over the cheesecake. Bake for 30 minutes, then chill 3-4 hours to set or overnight. Top with sugar-free caramel sauce, or sugar free whipped cream if desired.
Store any leftovers in an airtight container in the fridge for up to 5 days.
Video
Notes
4 g net carbs. This recipe makes 16 bars. BRENDA’S NOTES:
These easy keto cottage cheese chicken nuggets are quickly made in under 15 minutes and taste like fast food chicken nuggets that even picky eaters will love! Less than 2 g net carbs per serving!
Easy Keto Low Carb Chicken Nuggets
If you’ve been following me for a while, you know I’ve made my fair share of low-carb, keto-friendly chicken nugget recipes—some with cream cheese, some with cheddar, some with mozzarella cheese, some baked, some air fried.
But these new Cottage Cheese Chicken Nuggets? Hands down, they are the best batch I’ve ever made.
My daughter even said: “Mom, these are even better than your cream cheese nuggets. They’re moister, juicier, and taste like real nuggets!”
That’s a win in my book.
These high protein chicken nuggets have 32 grams of protein per 4! All nutrition data is on the printable recipe card at the bottom of this page.
Why Cottage Cheese Makes These Nuggets Exceptional
So what’s the secret to these easy keto chicken nuggets that got a thumbs up from my picky daughter who’s not on a keto diet? It’s the cottage cheese!
No food processor needed either!
Juicy and tender: Cottage cheese keeps the ground chicken from drying out, which can easily happen in chicken nugget recipes.
Protein boost: Cottage cheese is naturally high in protein but lower in fat than cream cheese, so these nuggets fit perfectly into my Midlife Macro Method™ for high-protein, moderate-fat meals.
Better texture: Once drained and blended, cottage cheese gives just the right amount of creaminess to hold everything together without being heavy or greasy.
Keto-friendly crunch: Instead of breadcrumbs, I used pork rinds panko both inside the mix and as the crispy coating. It’s carb-free and gives that golden brown nugget bite everyone loves.
No almond flour or coconut flour needed!
Recipe Variations
Skip the Cottage Cheese: If you’re not into cottage cheese, swap it for cream cheese or Greek yogurt, but keep in mind it changes the texture a bit.
Spicy Kick: Add chili powder or cayenne pepper to the mix for a bolder, spicy nugget experience.
Add Herbs: Fresh or dried herbs like parsley, dill, or chives can add a fresh pop of flavor right into the mix.
Quick and Easy Cooking Method
I tested these keto chicken nuggets recipe in the air fryer, and honestly, I don’t think I’ll ever make them any other way again.
Air fry at 400°F for 5 minutes, flip, then cook another 5 minutes.
Perfectly golden on the outside, tender and moist inside.
Of course, you can also bake them in the oven or pan-fry if you prefer, but the air fryer gave me that fast-food nugget vibe with zero mess. Full instructions are all methods are below in the recipe card.
Meal Prep & Freezer Friendly
Another reason this keto nuggets recipe is going to the top of my list? It’s incredibly meal-prep friendly.
Freeze unbaked nuggets: Shape, coat, and freeze on a baking sheet. Once solid, transfer to a freezer bag. Cook straight from frozen, just adding a few extra minutes.
Freeze after baking: Bake or air fry, let them cool completely, then freeze. Reheat in the air fryer or oven for a quick, protein-packed meal anytime.
Either way, you can make a double batch and always have healthy, kid-approved nuggets ready to go.
Freezing & Storing Leftovers
Freezing: Cool the cooked nuggets completely, then store them in a single layer on a baking sheet in the freezer. Once frozen, transfer to an airtight container or freezer bag. Freeze for up to 2 months. Reheat straight from frozen using the oven or air fryer.
Storing: Keep leftover nuggets in an airtight container in the fridge for up to 3 days. To reheat, use the oven to keep them crispy or the microwave for convenience.
How To Reheat
Oven Method Preheat the oven to 350°F (175°C). Place nuggets on a baking sheet, loosely cover with foil to avoid drying out, and bake in preheated oven for 10-12 minutes until heated through and crispy.
Microwave Method Place nuggets on a microwave-safe plate and cover with a damp paper towel. Microwave on high for 1-2 minutes. This is quick but might soften the coating a bit.
Air Fryer Method Preheat the air fryer to 350°F (175°C). Heat nuggets for 5-7 minutes, shaking halfway through. This keeps the coating crispy while warming the inside nicely.
Stovetop Method Warm a skillet over medium heat with a little oil. Cook nuggets for 3-4 minutes per side until heated through and crisp. Cover with a lid if they need a little extra warming on the inside.
Midlife Macro Method™ Approved
That means you can enjoy these homemade chicken nuggets guilt-free on a calorie deficit day, or pair them with avocado or a creamy dip on a maintenance day.
Either way, they fit right into my Midlife Macro Method™ approach. I’d recommend doubling the serving amount for a high protein meal!
You could but they make not be as moist and juicy as with using ground chicken.
Can I use a rotisserie chicken?
Again as with the canned chicken, already cooked chicken will yield a drier chicken nugget so fresh ground chicken is best in my opinion.
Can I use chicken breast pieces instead of ground?
Yes, as long as it’s fresh, uncooked I think it will be as equally moist if you can’t find ground chicken. Just use your food processor to grind the meat.
Can I use this recipe for other meats?
Totally. Try it with turkey or even pork tenderloin cut into bite-sized pieces for a twist on the classic nuggets.
Is cottage cheese the only way to keep these nuggets moist?
It gives great moisture, but you can experiment with Greek yogurt or even mashed avocado for different textures.
Can I make this recipe dairy-free?
Not really with cottage cheese as a main ingredient, but you could try a dairy-free cream cheese if you’re up for some experimenting.
How should I store leftover uncooked nuggets?
Keep them in a sealed container in the fridge and cook within 24 hours for best texture and safety.
Air Fryer Chicken Nuggets
Whether you’re making these for your kids, meal prepping for yourself, or looking for a new high-protein, keto-friendly recipe to add to your rotation, these Cottage Cheese Chicken Nuggets check every box: easy, delicious, nutritious, and freezer-friendly.
Honestly, I didn’t think I’d beat my cream cheese nugget recipe—but cottage cheese proved me wrong. This one’s here to stay!
These low carb keto cottage cheese chicken nuggets are a shining example of how simple ingredients can come together to create something really tasty and satisfying. They’re versatile enough for snacks, meals, or even a party platter, and the best part is you don’t have to compromise on flavor or texture. Whether you’re new to keto or just looking to shake up the usual chicken nugget routine, these hit the spot without fuss.
Place the ground chicken in a large bowl. Set aside.
Place the cottage cheese in a fine mesh strainer to drain or use a cheesecloth and allow to sit for about 5 minutes to remove excess liquids.
While the cottage cheese is sitting, place all the remaining ingredients into the large bowl with the ground chicken and stir to combine. Stir in the cottage cheese.
Using a large cookie scoop, about 1.5 tablespoons, scoop mixture and place onto a parchment lined baking sheet. Shape into a nugget and flatten slightly.
Mix together the coating ingredients in a shallow bowl and roll each nugget in seasoned pork rind panko, pressing gently to adhere.
Air Fry Method
If you don't have an extra large air fryer basket, place half of the nuggets in the basket and refrigerate the rest or freeze. Air fry at 400 degrees F. for 10 minutes, flipping over half way through.
Oven Method
Place nuggets in an even layer onto a greased baking sheet pan or use parchment paper. Bake in a preheated 425 degrees F oven for 15-20 minutes.
Stove Top Method
Pan fry over medium heat in a large skillet using bacon fat or avocado oil, olive oil, coconut oil or oil of choice for 3-4 minutes per side.Cooking until internal temperature is 165 degrees F.
Keep leftover nuggets in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
These scrumptious Sugar-Free Keto Paleo Maple Tea Donuts are nut free, dairy free, gluten free, grain free and even keto and low carb! Just 3 g net carbs!
Low Carb Donuts
Fall is a special time of year for our family and always provides some wonderful opportunities for spending quality time together. Apple picking, corn mazes and pumpkin carving are a tradition for us every fall and often ends in sitting around the table together to enjoy a meal or snack.
Donuts were often a special weekend treat my parents would get for us growing up. Now that I don’t eat those carb filled sugar filled donuts and don’t want my kids eating them either, creating a low-carb donuts but nut free version was important to me since my youngest son has a tree nut and peanut allergy.
Food allergies for my son have been hard but now dairy free became a necessity for my daughter recently so I’m working hard to make dairy free so she could also enjoy these.
With a perfect combination of coconut and sesame flours as the flavor of brewed tea, these maple tea donuts have all the warm fall flavors and amazing soft spongey texture. Perfect fluffy donut with maple flavor and won’t spike your blood sugar if you’re diabetic or following a keto diet.
As a mother of 3 I try my best to create special memories my kids will cherish when they become adults and have children. Being a sugar-free food blogger, I am constantly reinventing traditional recipes to make them healthier for myself and my family. My kids are getting accustomed to what unique twist I will make from a classic recipe and today’s keto donuts recipe is no different
Carbs in Traditional Plain Donuts
According to Cronometer, a plain donut from Dunkin Donuts has 23 grams of carbs, and 200 calories and very little dietary fiber, .7 so the net carb count would be 22.3 grams.
Whether you track total carbs or net carbs, either are way too high if you’re on a keto diet or looking to improve insulin resistance and have better blood sugar balance.
Our maple tea low carb keto donut recipe has 7 grams of carbs, 4 grams of dietary fiber for a final carb count of 3 grams net carbs. All the nutritional information is on the printable recipe card at the bottom of this page.
I doubt there are many kids who’ve never been to a donut shop and haven’t tried a traditional donut so the taste of one is probably something they’ve enjoyed.
Taking a comfort kind of food like this and reimagining it into a guilt free one is most likely not something kids might be too excited about. Except of course, once they taste them. Then their minds will be blown!
My kids were super surprised and thrilled with these keto maple donuts and were almost in shock at how good they were! Reinventing a carb laden donut with a gluten, grain, and sugar free one might not get you too excited, but if you’ve been following my blog long enough, you know this is how I work.
Don’t need a dairy free donut recipe? Maybe pumpkin donuts might be more what you’re looking for! Try these Pumpkin Spice Keto Donut recipe for a nice treat and they also have a paleo option as well!
Even the optional frosting maple glaze is sugar free and dairy free! The BEST part about these donuts is using Lipton Cold Brew!
No boiling needed, just steep a few minutes and the rest just goes in the mixer! It’s quick and easy and your family will most certainly thank you!
Can I swap the sesame flour?
Sesame flour and almond flour don’t behave exactly the same, but for most baking recipes you can substitute them close to a 1:1 ratio by volume.
The main difference: sesame flour is denser and more absorbent than almond flour.
Here’s a quick guideline:
½ cup sesame flour ≈ ¾ cup almond flour
If the batter seems too wet, reduce liquids slightly.
If it seems too dry, add 1–2 tablespoons more liquid or extra egg whites.
Can I swap the sweetener?
You can swap the sweeteners I used with powdered erythritol but there may be an aftertaste or a cooling effect from that particular low-carb sweetener.
Why I Use Two Sweeteners in This Recipe
You’ll notice that I use both monk fruit with allulose and a touch of cinnamon liquid stevia here. People often ask, “Why both? Isn’t one enough?”
After years of creating sugar-free recipes since 2011, I’ve found that blending sweeteners gives the best overall flavor. Each one has its strengths, but also its quirks:
Monk fruit with allulose provides a clean sweetness and helps with bulk and texture, especially in baked goods.
Liquid stevia (in this case, cinnamon-flavored) adds a little extra pop of sweetness and warmth without adding bulk.
When you combine them, they balance each other out. The stevia helps enhance flavor notes, while the allulose rounds out any sharper edges. Together, they smooth away any aftertaste you might notice if you used just one alone.
It’s this layering approach that has allowed me to make recipes taste as close to traditional sugar-sweetened versions as possible—without the sugar.
Why This Recipe Uses Both Baking Powder and Baking Soda
When it comes to leavening agents, I often get asked, “Why do you need both?”
Here’s the scoop:
Baking powder is a complete leavener on its own—it already has an acid mixed in, so it reacts when combined with liquid and again when heat is applied. It gives the donuts a light, fluffy lift.
Baking soda needs an acid to activate. In this recipe, ingredients like the maple tea (slightly acidic) and sweeteners help provide that balance. Baking soda not only helps with a great rise, but it also improves the browning and can cut any bitterness from the flours.
Using both together creates just the right fluffier texture and color: baking powder ensures reliable lift, while baking soda fine-tunes the rise, flavor, and golden finish.
It’s a little baking science trick that makes these donuts soft and airy instead of dense or flat.
We’ve got some delicious keto and low carb meals on the weekly meal plan this week and if you’re not a member you are missing out! Our meal plans take the guess work out of macro counting.
All you need to do is choose a keto meal plan or a low carb meal plan and we do the rest of the work for you. Each day on the keto meal plan is not more than 20 net carbs and the low carb meal plan is not more than 40 net carbs.
Each week you can also change the meal plan to try it out for deciding which suits you best for your goals.
On the menu we always provide a variety of family friendly, picky eater approved recipes. Your family won’t even notice they are eating a low carb meal, they’ll just think it’s delicious!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
This beautiful Greek Goddess Kale Salad is a hearty salad to serve as an entree or to compliment a meal! It’s low carb, gluten free, vegetarian and easy to customize, but the star of this salad is the creamy dressing!
This delicious Keto White Chicken Chili can be made in the Instant Pot in 20 minutes or slow cooker if your prefer. Perfect for a busy weeknight and a favorite for the whole family! Just 5 net carbs per serving which will fit easily on your low carb diet or keto diet.
If you love a good keto chicken pot pie filling, but don’t want all the heavy pastry, this Low-Carb Chicken and Bacon Rosti Pie Skillet is made for you! It combines two great loves, a classic creamy chicken bacon pie filling with a keto friendly Rosti topping, made from zucchini and turnip!
These easy keto salted caramel cheesecake bites are the perfect size for portion control and great for a party as a no utensils required keto 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.
These easy Keto Banana Cream Pie Parfaits are a scrumptious, low carb snack for the whole family. Just 6 g net carbs per parfait!
Homemade Keto Banana Cream Pudding
Creamy, Homemade No- Sugar- Added, banana flavored pudding is layered between keto cookie crumbles using my grain free, sugar free vanilla wafers all in a perfect travel size mason jar for an easy grab-n-go snack for the kids!
I first wrote this recipe back in 2016 when my kids were in a gazillion activities and we were pretty much on the go most days of the week. Snacks could have been a help or a hindrance. Too many snacks destroy dinner plans even for adults.
My philosophy has always been that although I eat completely sugar -free and high protein low carbs, I don’t force my kids to eat this way because they didn’t need such a low carb diet as I did to be at a normal weight.
With that being said, I limit their snacks to low sugar lower carb options and/or which only have natural sugars. I also prefer not to give them any artificial sweeteners that most often come in sugar-free packaged puddings.
This requires me to constantly make my own snacks using nutrient dense whole foods for them since most packaged type snacks are full of sugars and artificial colors and flavors.
But I also don’t want to be slaving in the kitchen all day making snacks. I need convenience and this recipes hits the mark for that!
Is Banana Keto?
No, banana is not a keto friendly fruit as it is high in carbs. But this pudding doesn’t include any banana, just flavor extracts to mimic it.
My kids have been asking me for a banana cream pie for some time now.
I rarely make pies except for special occasions, like this Lemon Cream Pie, but healthy dessert options for snacks is more what we need around here, plus being a sugar detox coach, this is what I live for!
I do feel in order for it to be a parfait though you do need to include my sugar-free vanilla wafers as the cookie crumbles.
If you use another cookie the nutritional information will change. I did not include the sugar free whipped cream in the nutrition info.
If you don’t want to make the recipe for the keto vanilla wafers, this brand on Amazon called HighKey cookies has a good option and do taste like Nilla Wafers.
On-the-Go Snack
You don’t need the sugar free whipped cream if you are on the run and grabbing these for a car ride to a soccer game, dance class or music lesson!
Simply cover each jar in the fridge and attach a spoon to the side of the jar with an elastic band and your kids are good to go!
Optional Banana Cream Parfaits
I did not include the banana slices between banana pudding layers in my nutrition info for those of us who eat low carb or keto.
There is enough banana flavor in the pudding and the vanilla wafer crumbles is perfect between the layers.
Carbs in Jell-O Instant Banana Cream Pudding
Just to compare the amount of sugar in Jell-O Instant Banana Cream Pudding referencing caloriecount.com, one serving has 18 grams of sugar, no fiber at all and 23 grams of total carbs.
I think my high-protein banana cream pie parfaits recipe is a much better option!
No Bake Desserts
If you don’t want to cook any desserts at all, I have a few no bake options for you:
In a medium saucepan mix together the whole milk and heavy cream.
Remove 1 cup and place in a small bowl. Set aside.
Bring the whole milk and cream and heat on medium-low heat.
While that is heating add the yolks, guar gum, sweetener and salt to a large mixing bowl. Mix well then pour in the set aside cup of milk and cream and mix together.
Pour the egg yolk mixture into the large pot of milk and cream and increase to medium heat to bring to a boil then simmer 5 minutes.
Whisk constantly, pouring in the vanilla extract, vanilla stevia and banana extract. Continue to whisk until mixture thickens to pudding consistency, about 5 minutes.
Remove from heat, pour into a bowl and cover a piece of plastic wrap or parchment paper directly onto the surface of the pudding so a skin does not form. Allow to cool to room temperature.
To Assemble:
Sprinkle sugar free cookie crumble into bottom of each mason jar.
Spoon in 1/4 cup pudding over crumbles.
If using fresh bananas, layer 3 slices of banana over pudding.
Sprinkle more cookie crumbles.
Finish with 1/4 cup more of pudding.
Top with sugar free whipped cream and more cookie crumbles if desired.
If you’ve ever felt like eating healthy takes too much time, effort, or brain power, this book will be your secret weapon. Inside, I give you a tiered system—Good, Better, Best—so no matter how busy, stressed, or tired you are, you’ll always have an option that fits your day.
✅ Good: quick recipes ready in 15 minutes or less
✅ Better: meals that take 15–30 minutes
✅ Best: cozy, from-scratch dishes when you have more time
Plus, I’ve included three 7-day meal plans to help you put it all together and keep your health goals on track without overthinking it.
If you’re ready for meals that actually fit your real life, this meatloaf is just a taste of what’s inside!
If you’re anything like me, you know the struggle of craving all those comforting Italian flavors while trying to keep it low carb and keto diet friendly. This recipe totally hits that sweet spot—a super tasty, easy Italian meatloaf that’s packed with flavor but skips the carb overload.
It’s hearty, savory, and you don’t need to spend hours in the kitchen to pull it off. Great options for when you want to meal prep healthy meals for the week ahead for the whole family.
Bold Italian flavors packed in every bite. This meatloaf isn’t just your run-of-the-mill dish; it’s loaded with herbs, garlic, and a hint of parmesan that give it that classic Italian vibe. Every slice bursts with savory goodness that feels indulgent but stays keto-friendly.
Super simple with minimal ingredients. If you’re not into fussing over complicated recipes, this one’s for you. Few core ingredients come together quickly, making it ideal for busy days when you want something homemade without the hassle.
Low carb, keto-approved comfort food. No need to miss out on your favorite comfort dishes just because you’re watching your carbs. This recipe skips typical bread crumbs that you often see in traditional meatloaf recipes and uses clever substitutes and smart choices so you get all the yum without the carb count stacking up.
Simple Ingredients and Substitutions
Ground Beef-Ground beef is the star here, offering rich flavor and satisfying texture. If you want a bit lighter option, ground turkey or chicken works too, but the beef definitely gives the best flavor punch.
If you’re following my MMM™ macros you can swap the beef with ground chicken or turkey.
Pork Rinds-Using pork rinds instead of keto flours like almond flour, increases the protein and makes it perfect for anyone with a tree nut allergy or just wanting to avoid almonds.
Parmesan Cheese-Grated parmesan not only adds a salty, cheesy depth but also helps keep things moist. You can swap in pecorino romano if you want a slightly sharper flavor.
Italian Seasoning-A staple blend of herbs like oregano, basil, and thyme that gives the meatloaf its authentic Italian flair. No Italian seasoning? Just mix dried oregano, basil, and rosemary from your spice rack.
Eggs-Eggs help hold everything together, making sure your meatloaf slices without falling apart. If you’re allergic or avoiding eggs, flax eggs (ground flaxseed mixed with water) can be a handy swap.
Garlic and Onion-These add that classic savory base flavor that just makes everything taste homemade and cozy. Fresh cloves and onions are best, but garlic powder and onion powder work in a pinch.
Marinara Sauce– My low carb marinara sauce recipe is the best one in my humble opinion but if you don’t have time to make it, using a low carb marinara sauce like from the brand Rao’s will work just as good.
Pro Chef Tips
#1 Keep your meat mixture cool. Mixing the meatloaf ingredients is easier and cleaner if your beef isn’t too warm. Chill your beef and other ingredients before mixing to keep everything firm and easier to shape.
#2 Don’t skip the rest time before baking. Once your meatloaf is shaped, let it sit for about 10 minutes. This little pause helps the ingredients meld and keeps your loaf from cracking or falling apart while it cooks.
#3 Shape by hand. You can use a typical loaf pan for baking the meatloaf mix but shaping by hand on a baking sheet gives a rustic, crispy crust and more even sized pieces when serving.
#4 Use fresh herbs whenever possible. If you can grab fresh basil or parsley, toss some in with the meat mixture for an even brighter Italian vibe. It’s a small step that makes a big flavor difference
Recipe Variations
Veggie Boost Mix in diced zucchini, spinach, or mushrooms for some sneaky veggie power-ups.
Spicy Twist Add red pepper flakes or a bit of chopped jalapeño to spice things up if you’re feeling bold.
Meat Mix-Up Blend ground beef with Italian sausage for a richer, more complex flavor.
Sauce Style Top with a dollop of pesto instead of traditional tomato sauce to switch things up.
Troubleshooting Common Problems with this Recipe
Meatloaf Falls Apart-Make sure you don’t skip the egg or binder. Also, don’t overmix the meat—stir just until combined. Letting the loaf rest before baking helps it hold shape too.
Too Dry– Overbaking can dry it out, so check your oven temp.
Baking Unevenly-If the top is browning too fast but the middle is underdone, loosely cover with foil halfway through baking.
Freezing & Storing Leftovers
Freezing: Let the meatloaf cool completely before wrapping it tightly in foil and then a freezer bag or placing it in an airtight container.
Freeze for up to 2 months. To reheat, thaw in the fridge overnight then warm in the oven or microwave.
Storing: Keep leftover meatloaf in an airtight container in the fridge for 3-4 days. Reheat gently in the oven or microwave for best texture and taste.
How To Reheat
Oven Method Preheat oven to 350°F (175°C). Place meatloaf slices on a baking sheet, cover with foil to keep moisture in, and heat for 15-20 minutes until warmed through.
Microwave Method Pop your slices on a microwave-safe plate, cover with a damp paper towel, and heat on medium-high for about 1-2 minutes. Watch for overheating to prevent drying out.
Stovetop Method Warm a skillet over medium heat, add a tiny splash of oil or butter, and gently reheat meatloaf slices covered for a few minutes, flipping halfway. Keeps it juicy and adds a little crisp edge.
Air Fryer Method Set your air fryer to 350°F (175°C), and heat meatloaf pieces for 5-7 minutes to re-crisp edges while warming the inside. Great for leftovers that need a little crunch back.
Ways to Use Leftovers
Meatloaf Sandwich Stack slices in low-carb bread with fresh greens, a smear of mayo or mustard, and tomato for a quick, tasty lunch.
Meatloaf Salad Bowl Chop up leftover meatloaf and toss with mixed greens, olives, feta cheese, and a drizzle of Italian dressing for a filling salad.
Stuffed Peppers Fill hollowed bell peppers with diced meatloaf, tomato sauce, and cheese, then bake for a new twist on leftovers.
Meatloaf Lettuce Wraps Use large butter lettuce leaves to wrap slices with a bit of sugar-free marinara and shredded mozzarella for a handheld meal.
Can I make this meatloaf in advance?
Absolutely, you can prep the mixture earlier in the day or even the day before, then bake when you’re ready. Just keep it covered and chilled until cooking time.
What’s the best way to reheat without drying it out?
Using a low and slow oven method with a foil cover helps retain moisture best. Microwave works too but can dry the edges if overdone.
Can I freeze the uncooked meat mixture?
Yes, just shape it into a loaf, wrap tightly with plastic wrap, and freeze. Thaw overnight in the fridge before baking.
Is this recipe dairy-free?
It’s not by default because of the parmesan cheese, but you could skip the cheese or use a dairy-free alternative.
How do I know when the meatloaf is done?
Internal temperature should hit 160°F (71°C).
What To Serve With Low carb Meatloaf recipe
Cauliflower Mash Creamy cauliflower mash is the perfect low-carb stand-in for potatoes and soaks up meatloaf juices like a champ.
Roasted Brussels Sprouts Caramelized and crispy sprouts add a nice crunch and earthy flavor that balances the meal.
Simple Green Salad A crisp salad with vinaigrette keeps the meal light and fresh alongside the hearty meatloaf.
Garlic Green Beans Quick sautéed green beans with garlic and butter bring a savory side that’s easy to pull together.
Keto Garlic Bread Made with my cottage cheese cloud bread, this low-carb garlic bread is perfect for mopping up sauces.
My hubby loves a hearty meatloaf, and since I'm Italian, I had to create my own spin on the traditional meatloaf. My whole family loves how tender this meatloaf is and how delicious the leftovers are for lunches.
Preheat oven to 350 degrees F. Line a rimmed baking sheet pan with parchment paper.
Place the ground beef, eggs, onion, pork panko, cream and 1/4 cup marinara sauce to a large bowl and mix gently with your hands to combine together. Gently mix in the mozzarella, garlic, parsley, Italian seasoning, salt and pepper. Please note; over mixing will compact the meat too much and make it tough.
Scoop the meat mixture onto prepared baking sheet pan. Shape into a loaf that is 8 inches long by 4 inches wide and 2 inches thick.
Bake for 45 minutes then remove and top with remaining 1/4 cup marinara sauce and Parmesan cheese. Bake another 10-15 minutes or until an internal thermometer in the center of the loaf registers 165 degrees F.
Allow to rest for 10 minutes before slicing. Serve with additional marinara sauce, parmesan cheese and fresh parsley if desired.
Low Carb Baked Caramel Cheesecake Stuffed Apples have no added sugars, are gluten free, grain free and a perfect fall dessert! Just 8 g net carbs!
Low Carb Cheesecake Stuffed Baked Apples
A ripe baked apple, especially in fall, makes for a tasty treat! But when you take that perfectly baked apple and use it as a shell for a caramel flavored cheesecake, well that my friends is the icing on the cake.
It truly doesn’t get any better than a creamy cheesecake made without any added sugars and the natural sweetness from the apple all soaked into to it.
I’m drooling just thinking about a bite of these! Perfect way to curb the sweet tooth and lovely for a special occasion celebration in the fall.
The best part about this easy dessert recipe is that once you do the hard work of scooping out the insides of the apples, the rest is super easy. Your mixer will do the work and you will fill, bake, chill and enjoy hearing the oohs and aaahs from your family!
This recipe gives me fond memories of the fall season enjoying caramel apples on a stick. But the difference is, the apple has been hollowed out and filled with luscious creamy cheesecake filling instead of covered with sugary sticky caramel toffee!
My kids and friends who came over ate these up with their fingers! No fork needed and they ate all of the apple as well!
Carbs in Apples
1 small apple at 149 grams has about 77 calories and 20 grams of total carbohydrates. Some people following a keto diet will only allow themselves 20 grams of carb intake for the entire day so eating one small apple would not be helpful for them and may kick them out of ketosis.
Using a small amount of a higher-carb fruit like apple in a recipe that makes many servings is something that can be enjoyed whether you are following a keto diet or low carb diet.
In the case of this stuffed apple, we are removing the insides and leaving just a thin amount, about 1/4 inch from the skin which is why this low carb recipe can be enjoyed by many on a low carb diet or keto diet.
Which Kind of Apples should I use?
The first time I made this stuffed apples recipe I used Macintosh apples. The kids liked the soft exterior but I found them to be a bit mushy. The second time I made this I tried Red Delicious apples and the firmer apple appealed more to me then the kids.
I think even Granny Smith apples would be a great option. Any fresh apples that you personally enjoy during apple season will work here.
Low Carb Sweetener Swaps
If you don’t have cinnamon steiva, add a 1/2 tsp of ground cinnamon and liquid Monk Fruit sweetener.
Sugar Free Maple Syrup Options
When I first wrote this recipe in 2015, there weren’t as many low carb syrup options and I had found Surkin Gold Fiber Syrup which provided the caramel flavor. But since then, there are a ton of sugar free syrups to use and now I have updated this recipe using Allulose maple flavored syrup.
If you can’t buy that where you live, you might want to add more than a teaspoon of maple extract. You could also try Lakanto Sugar Free Maple Syrup.
Recently, I had large apples so I cut them in half, and they were perfect for us! In fact we prefer the cheesecake filled like this instead of my previous method for the whole apple
Prep Time 20 minutesminutes
Cook Time 30 minutesminutes
Total Time 50 minutesminutes
Servings 12halves of stuffed apples
Calories 132kcal
Author Brenda Bennett | Sugar Free Mom
Ingredients
1.5poundsapplesor 3 pounds prior to scooping out insides
Chop off the tops of the apples, scoop out the center of each apple with a melon baller to 1/4 inch from edges and discard. Place apples in a greased baking dish or baking sheet pan.
Preheat oven to 350 degrees.
In a stand mixer add the cream cheese and mix until smooth.
Add remaining ingredients, except optional toppings and mix until well combined. Taste and adjust sweetener if needed.
Pour batter into each apple, sprinkle Brown Sugar sub if using over the creamy filling and bake 30 minutes.
Cool then refrigerate for at least 3 hours or overnight.
Enjoy with a drizzle of Caramel Sauce (here's my homemade keto recipe).
Storage: Place any leftover stuffed cheesecake apples in an airtight container in the fridge for up to 5 days.
Notes
8 g net carbs per servingThis recipe was first published in 2015 and updated in 2025 to be even better!MMM™ Approved!
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!
Here’s a glimpse of just a few recipes that are on our meal plan this next week ahead!
Easy Low Carb Baked Sliders aka White Castle Sliders. When you want to feed a crowd and the weather may not be the best to grill or you just don’t feel like making burgers, these Easy Baked Sliders will be your favorite new recipe!
Cheesy Bacon Hasselback Zucchini made on the grill, in the oven or air fryer, either way it’s a crowd pleasing easy recipe! Keto, Low Carb, Gluten Free, Crowd Pleaser healthy side dish! Just 1 g net carbs!
This sugar free, keto, scrambled egg low carb vanilla pudding recipe is easy to make with just 6 simple ingredients! It has 2 eggs per serving with just 2 net carbs and is truly the smoothest, tastiest sugar free homemade vanilla pudding you will ever try!
If you are looking for an easy keto cookie, these sugar free Chocolate Crinkle Cookies are ready in 20 minutes. No chilling required and made in one bowl!
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.
These easy keto cottage cheese cinnamon raisin bagels are delicious chewy bagels made with simple ingredients, and 13 grams of protein.
Carbs in Cinnamon Raisin Traditional Bagels
According to the app Cronometer, one cinnamon raisin bagel by Thomas’ brand has 55 grams of total carbs and 280 calories! That amount of carbs is more than one eats in a day on the keto diet.
Our cottage cheese cinnamon raisin bagels are MMM™ approved as they are just 7 g net carbs with raisins or 2 g net carbs without raisins and just 81 calories!
High Protein Bagels
Most of the 3-ingredient cottage cheese bagels I’ve seen on the internet usually contain dry ingredients like self-rising flour, all purpose flour or even gluten-free flour but sure, all using 3 simple ingredients making them high protein bagels, but none of them are keto bagels.
I did see one influencer on tiktok- make keto high-protein bagels recipe but it included almost 2 cups of almond flour which is something I don’t want to use since my youngest son has a tree nut and peanut allergy and it doesn’t agree with me either.
My goal for this keto bagel recipe was to get in a higher protein to create chewy low carb bagels with the right consistency for that bagel shape I wanted and still fit into my midlife macro method™ that has more moderate fat, instead of high fat typically seen in keto diet recipes.
I adapted this cinnamon raisin easy bagel recipe from my newest version for keto cottage cheese bagels that truly have the texture of regular bagels and have taken the internet by storm!
If you’ve been on the keto train or the next time you are craving a soft, warm, cinnamon-swirled goodie, these homemade bagels will become your new best friend.
These Easy Keto Cinnamon Raisin Cottage Cheese Bagels have a delightful texture that’s chewy yet tender, plus they’re packed with cozy cinnamon flavor and sweet little bursts of juicy raisins.
Full Fat Cottage Cheese or Low Fat?
What makes them truly unique is the use of cottage cheese, lending a creamy twist that also keeps them keto-friendly.
You can use full-fat cottage cheese but since I am working on more keto recipes with moderate fat for my midlife macro method I opted for 2% low fat cottage cheese and you really can’t even notice the difference.
If you have a lactose intolerance, please use my homemade 2% lactose free cottage cheese recipe. Good Culture brand as well as Green Valley lactose free cottage cheese are great brands.
What Makes This Recipe Great
Whether you’re craving a special breakfast or a tasty snack, these bagels bring that comforting, bakery-fresh feel without derailing your low-carb goals.
And trust me, working with cottage cheese in bagels is a fun little kitchen adventure worth trying. Plus, no fathead dough or almond flour for this keto recipe!
Simple and keto-friendly. This recipe uses cottage cheese as the main ingredient to craft a fluffy bagel that satisfy your carb cravings but keep things keto-compliant. It’s a win-win for anyone looking to enjoy bagels without the carb overload.
Comfort in every bite. The cinnamon and raisin combo is classic for a reason—it delivers a warm, mildly sweet flavor profile that feels like a gentle hug. Plus, the slight tang from the cottage cheese adds a little extra depth.
Effortlessly delicious. Our homemade bagel dough comes together quickly with minimal ingredients and no fancy techniques, making them perfect for busy mornings or an easy weekend treat. They’re an inviting option even if you’re new to keto baking.
Recipe Variations
Skip the Raisins: Enjoy with or without raisins to suit your personal macros. If you’re just not a fan of raisins, leave them out or swap in chopped nuts like pecans or walnuts for crunch.
Add More Spice: Try adding a pinch of ground nutmeg or cloves to the dough for a cozy twist on the cinnamon flavor profile.
Sweeten It Up: For a little more sweetness without carbs, toss in a keto-friendly sweetener like vanilla stevia sweetener.
Savory Version: If you’re not in a sweet mood, omit the cinnamon and raisins, and add herbs like rosemary or thyme, plus some grated cheese for a savory bagel.
Freezing & Storing Leftovers
Freezing: For longer storage, once completely cooled, wrap the bagels individually in plastic wrap or place them in freezer bags. Freeze for up to 2 months. When ready to enjoy, thaw at room temperature or toast straight from frozen.
Storing: Store bagels in an airtight container or resealable bag at room temperature for 1- 2 days. For longer freshness, keep them in the fridge for up to a week, but note they may lose some softness.
Can I swap cottage cheese?
If you don’t have cottage cheese on hand you can swap it with ricotta cheese but that will greatly increase calories, carbs and fat.
For best results, I do not recommend swapping the cottage cheese with cream cheese as it will not be a fluffy bagel and will be heavy and dense.
You could swap with plain Greek yogurt and make Greek yogurt bagels and the nutritional information would be pretty close to what I have listed below on the printable recipe card.
Can I form the bagel dough in thick ropes and placed on a parchment paper lined sheet pan?
The whipped cottage cheese and all ingredients are added to a food processor because it is not a sticky dough. The piece of dough forms but it is not moldable, it is still pourable and needs a silicone standard size donut pan.
These Easy Keto Cinnamon Raisin Cottage Cheese Bagels prove that low-carb baking doesn’t have to be boring or complicated. They offer that cozy cinnamon warmth combined with a delicate chew and subtle sweetness, perfect for elevating your morning or afternoon snack.
Preheat oven to 350 degrees F. Place your silicone standard donut pan onto a baking sheet pan.
Place all the ingredients, except raisins if using, into a food processor or large bowl using an electric mixer to blend until smooth.
Separate raisins, if using, into 4 equal piles and sprinkle into each donut mold. Pour batter into each cavity of the mold.
Bake for 22-25 minutes until golden brown and firm to the touch.
Allow to cool 5 minutes then remove. Slice and toast.
Store: Up to 5 days in an airtight container in the fridge. Can be frozen for up to 3 months, wrap individually.
Notes
Changing or swapping any ingredient, bagels may not rise or create chewy texture. The raisins are optional. If you add the 1 ounce of raisins to these the nutritional information changes to:Calories: 102, Carbs: 9g, Protein: 13g, Fat: 2g, Fiber: 2g, Net carbs: 7g
These easy Low Carb Keto Taco Tomatoes are perfect for taco night or for brunch! If you’re a tomato lover and on a low carb diet, these tomato tacos have just 4 g net carbs!
Carbs in Traditional Tacos
When it’s Taco Tuesday, but your following a ketogenic lifestyle, you may want to skip the traditional tacos in flour tortillas.
One flour tortilla with ground beef mixture and cheese has about 51 grams of carbs according the app Cronometer. That’s more than many on a keto diet eat in one day!
The best way to still enjoy that taco flavor is just getting creative with what you put all that taco goodness into. Rather than using tortilla chips or shells, we are scooping out the insides of the tomatoes from our garden for a fun twist on tradition and a lot less carbs.
To me the inside of a taco is the best part, and the delicious toppings. I’ve never liked regular taco shells made from flour or corn.
But if you’ve been on a keto diet or low carb diet and the carb count for regular tacos is over your personal macros, make our easy stuffed taco tomato recipe instead with just 4 total grams of carbs per tomato.
The printable recipe card with all nutritional information is at the bottom of this page.
Our taco meat mixture has more protein than traditional tacos with the addition of eggs. This is why it’s a fabulous brunch idea! If you’re not a fan of the eggs, you can remove them and just enjoy the taco meat without it but it does add a whole lot more protein.
Keto Stuffed Tomatoes
This new recipe is for a Mother’s Day brunch and I joined with some other fabulous momma bloggers to bring you a Mother’s Day Wisdom link up on how to find a balance working and being a mother.
I surely am not the expert on this subject in the least because finding balance is hard! I’m not the least bit organized and fail miserably in this area. I wish I could tell you I’ve got it all together and I’m happily balancing my family obligations with my food blogging business, but sadly this is not the case.
What I have learned though over the years of raising my children and working outside the home and now at home, one thing remains the same, my kids just want my time. Time where I focus on them, listen to them, play a game with them, make a snack together, read together, watch a movie, whatever it may be they just prefer my time.
So as I ponder on how to impart some sort of wisdom to all of you on how to balance motherhood, I can only share that often for me it’s not quantity of time, but quality of time with my kids that they appreciate and desire the most.
We as mom’s are so busy with so many chores and activities, volunteer work and just day to day lives to keep our family running smoothly that making an effort to sit down and slow down is rare.
As much as making time for the children is important, making time for oneself is equally as important. I make time for myself by getting up at the crack of dawn to work out because it makes me feel better, puts me in a better mood and just makes me happy. When I don’t make time for myself, I find I’m short tempered and frustrated with my family, not a place I like to be.
Baked Tomatoes or Fresh Tomatoes
My hubby is not really a fan of warm cooked tomatoes so he would have preferred them not baked. You could certainly skip the baking of the tomatoes if you prefer crisp and fresh and just scoop the taco meat right in them!
I love them warm and soft when their natural sweetness comes through! This probably wouldn’t be a choice of my kids but the hubby and I loved it!
I love recipes that can accommodate picky kids as well so use this filling for regular taco shells or breakfast burritos using scrambled egg and fill into tortilla wraps with your favorite toppings!
With this upcoming Mother’s Day, I will try not to focus on all the things I haven’t gotten to on my To Do list , but instead focus on the present and precious moments enjoying my family.
Healthy kids, loving hubby, and good health of my parents are on my gratitude list. Having healthy food options on Mother’s Day also brings me joy. I don’t want to hurt by body with unhealthy choices and this recipe I’m sharing today is one I’d love for a healthy brunch recipe!
Can I swap tomatoes?
I love fresh summer tomatoes, but if you don’t like tomatoes, this low-carb recipe for taco meat can be stuffed into a zucchini, or bell peppers.
Yes if you prefer to swap the ground turkey with ground chicken or ground beef, the recipe will taste just as good. I am using ground turkey to keep the moderate fat intake with lean proteins for my Midlife Macro Method program.
Here are my fabulous blogging buddies to inspire you for Mother’s day with a new recipe as well as some tips to balancing this crazy life!
Add oil to a large skillet. Cook turkey and onion in oil over medium heat until turkey is browned and is no longer pink and onion is tender. Whisk in beaten eggs and cook until scrambled.
Reduce heat to low and add the seasonings and cheddar cheese and stir to combine. Set aside.
Cut the stem and scoop out the center seeds and flesh of each tomato and place in an 9 by 13 baking dish pan. Set aside.
Spoon 1/2 cup taco mixture filling into each tomato.
Bake in your preheated oven for 20 minutes.
On top of each tomato and some salsa, fresh herbs and a dollop of sour cream if desired.
Store leftovers in an airtight container in the fridge for up to 3 days.
Notes
Eating 1 is sufficient if you are having brunch so serving size is just for one stuffed tomato, but it making for dinner, just double the nutrition info and enjoy 2!This recipe was first published in May 2014.
