This delicious dairy free low carb strawberry overnight oats recipe is an easy breakfast with the best texture and 22 grams of protein!
Dairy-Free Overnight “Oats” Without Oats
If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.
But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.
That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.
This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.
Why I Don’t Use Oats (Even Certified Gluten-Free Oats)
Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.
Here’s why I skip oats completely, even certified gluten-free oats:
High carb load – oats can spike blood sugar and increase cravings
Not ideal for insulin resistance – especially important in midlife
Can stall weight loss – even when labeled “healthy”
Glyophosphate exposure concerns – oats are commonly sprayed before harvest
Low protein compared to need – not enough to support muscle and metabolism
Place all ingredients except strawberries, in a mixing bowl and stir together.
You need two serving glasses or two- 8 ounce mason jars.Add 1/4 of the chopped strawberries to the bottom of each mason jar. Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
Place in the fridge overnight or at least 3-4 hours to thicken.
Notes
8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.Midlife Macro Approved
This Keto Sugar-Free Flan is dairy free, low carb and gluten free! Just 8 ingredients needed to make this fancy looking, tasty, perfect keto dessert for your keto diet! Just 3 net carbs per serving!
Is Regular Flan Keto Friendly?
My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.
But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!
This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.
Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.
Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!
Take the worry out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.
Is Creme Caramel the same thing as Flan?
Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.
Is Creme Brûlée the same thing as flan?
No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.
Sugar-Free Caramel Sauce
The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead.
My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!
How to Make Sugar-Free Flan
To view the nutritional information, see exact measurements and print the recipe, please scroll to the bottom of the blog post to view the recipe card.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.
Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean.
Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.
Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.
Tools to Make Keto Coconut Flan
10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!
Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe.
Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath.
How to Swap Sugar Substitutes
There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.
Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.
Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.
Keto Dairy Free Coconut Flan
Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!
How to Store Low-Carb Flan
You can store leftover flan covered in the refrigerator for up to 5 days.
FAQs
Can I make this with whole milk instead of coconut cream?
Yes you can with the same amount as I used.
Can I use heavy cream instead of coconut milk?
Yes you can use the same amount of heavy cream as I used coconut milk.
Can I swap the coconut milk with unsweetened almond milk?
No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.
Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?
You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.
Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?
Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.
I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.
2tbspbutteror use ghee or vegan butter for dairy free
Instructions
Preheat oven to 325 degrees F.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate. If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.
Video
Notes
3 g net carbs. This has 12 servings. This recipe was first published in February 2014 and updated with video in May 2020.
Just a handful of ingredients and very little time to make this easy fresh salsa, homemade pico de gallo recipe. A great recipe for the summer with zesty fresh flavor and just 3 net grams of carbs per serving.
Homemade Pico de Gallo Recipe
Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa is a versatile condiment served in Mexican cuisine to enjoy with tortilla chips, fish tacos, fajitas and many other proteins.
Authentic pico de gallo is made with Roma tomatoes, white raw onion or yellow onion, fresh cilantro, jalapeno peppers and fresh lime juice.
The main difference between a store bought classic salsa in a jar and this raw salsa is that a good pico de gallo is an uncooked salsa. Chunky salsa in a jar is usually a cooked salsa.
You will never want store bought salsa again after trying this delicious pico de gallo!
White Onion versus Red Onion
Traditional pico de gallo recipe usually includes fresh white onion since it has a stronger bite than using red onion, but it can be harder to digest for some people, like myself, so red onion was my preference for this classic Mexican salsa.
Which Fresh Tomatoes are Best
When in season look for the best ripe tomatoes you can find at your local farmers market or grocery store. I found large Beefsteak tomatoes, but the classic recipe uses Roma tomatoes.
Fresh plum tomatoes or even cherry tomatoes would also be delicious.
Fresh Ingredients
Fresh Tomatoes– ripe red tomatoes (plum, cherry, Roma, Beefsteak)
Jalapeno pepper– jalapeno peppers are tolerable for most people as far as spice, but if you and your family really love spicy, serrano peppers would be great.
Fresh Garlic
Fresh limes
Fresh chopped cilantro
Cumin
Salt and pepper
How to Make Easy Pico de Gallo
Please view the recipe card at the bottom of this blog post for the exact ingredients and ability to print as well.
Seriously one of the easiest recipes you will ever make. Once you dice up the simple ingredients needed, you simply add them all to a medium bowl and toss together.
For best flavor and to allow the ingredients to marry, allow to chill in the refrigerator for 2-3 hours.
How to Customize This Low Carb Pico de Gallo
One of the best things about this easy pico de gallo recipe is how customizable it is. You can easily adjust the ingredients based on your taste preferences or dietary needs.
For a milder version, reduce or omit the jalapeño peppers
For more heat, swap in serrano peppers or leave the seeds in
Add diced avocado for a creamy twist
Mix in chopped cucumber for a refreshing, hydrating variation
Add a pinch of smoked paprika for a subtle smoky flavor
Yes, but for the best flavor and texture, pico de gallo is best enjoyed within 24–48 hours.
If making ahead:
Store in an airtight container in the refrigerator
Drain excess liquid before serving if needed
Add a squeeze of fresh lime juice before serving to brighten the flavor
Because this is a fresh salsa recipe, it will soften over time, but the flavor will continue to develop.
How to Serve Pico de Gallo
My favorite way to enjoy pico de gallo is with my low carb nacho tortilla chips, but I also love making burrito bowls using cauliflower rice, shredded chicken, avocado, sour cream and this fresh salsa recipe on top.
You can serve this chilled from the fridge or allow to sit a room temperature, it’s personal preference.
More Mexican dishes to serve with the best pico de gallo:
These homemade keto nachos are a delicious, healthier crunchy keto chips nacho recipe without tortilla chips! Healthier Nachos don’t have to be loaded down with chips and this recipe proves it!
The Best Low Carb Nachos Without Tortilla Chips
Who says you need tortilla chips to enjoy nachos?
This easy low carb keto nacho recipe proves you can skip the chips entirely and still have a crunchy, cheesy, satisfying plate of nachos that fits perfectly into a low carb diet or keto lifestyle.
And honestly?
Nachos have never really been about the chips.
It’s always been about the ground beef (or turkey), melted cheddar cheese, sour cream, and all your favorite nacho toppings layered together into the perfect bite.
This keto nacho chips recipe—originally published in 2014—was truly ahead of its time. And now with the rise of midlife macro eating, it’s more relevant than ever.
When I started to think about the Super Bowl coming up and game day comfort foods, it got me thinking that finger foods are where it’s at. No one wants to sit down at the table; instead they’d rather eat a party appetizer in front of the TV to watch the game.
Making a healthier version of nachos has always been on my mind and the Super Bowl prompted my desire to bring you a waist conscious, but still yummy perfect snack that you’d be happy to share with friends who may not be on a keto diet or low carb diet.
Why These Chip-Free Keto Nachos Work for Midlife Fat Loss
If you’ve been following my Midlife Macro Method, you already know:
We focus on high protein
We keep fat moderate (not excessive like traditional keto)
We reduce unnecessary carbs without sacrificing satisfaction
Traditional nachos made with regular tortilla chips? They’re easy to overeat, low in protein, and loaded with processed carbs.
These chip-free nachos flip the script:
✔ High protein from ground meat ✔ Lower carbs using fresh veggies instead of chips ✔ Controlled fats with balanced cheese portions ✔ Packed with fiber to keep you full
This makes them midlife macro approved and perfect for fat loss without feeling deprived.
The Best Low Carb Nacho “Chips” (No Chips Needed!)
Instead of keto tortilla chips or store-bought options, this recipe uses fresh vegetables as the base.
My favorite low carb chip swaps:
Bell peppers (red, yellow, green) – sturdy and slightly sweet
Zucchini slices – mild and easy to layer
Fennel – surprisingly the BEST natural scooper
Celery sticks – great crunch if you don’t like fennel
Jicama slices or jicama fries – extra crunch option
Low carb tortillas (cut and baked) – if you want a more traditional feel
Bag of pork rinds – for a crunchy keto snack version
Pro tip: If you want softer “chips,” lightly roast or blanch your veggies on a baking sheet with parchment paper before adding toppings.
Helpful Tips for the Best Keto Nachos
I enjoyed the crunch of the fresh cut veggies with all the nacho toppings over them. My hubby is less of a fan of the crunch from raw veggies and would have preferred if I had blanched them a bit or even baked them.
The one issue with precooking the veggies is that you don’t want to over cook them and end up with veggies you can’t pick up and eat with your fingers.
But if that’s something you don’t care about and would rather eat these with a fork and knife then simply steam them untill tender or blanch them in boiling salted water for a few minutes. Then layer the filling as the recipe suggests.
Using pre-shredded cheese-be cautious – it contains anti-caking agents; fresh shredded melts better
Don’t overload with toppings or veggies will get soggy
Use a pizza cutter to portion easily if layered thick
Serve immediately—these are best fresh
Store leftovers in an airtight container and reheat in air fryer
When I first tried this recipe back in 2014, my children were little and wouldn’t eat the veggie nachos, so I wanted to make sure to have enough filling so that they could have tacos instead.
If you would like left over filling like the bowl you see in the picture to use as tacos or just to have extra filling for another day, uses 1.5 pounds of ground turkey. Double the amount of each taco seasoning as well.
This recipe proves something I teach all the time: You don’t need to give up your favorite foods to lose weight.You just need a better strategy.And this is exactly what the Midlife Macro Method is about. Food does not control you. You make it work for you.
1cupfennel bulbouter layer removed, sliced in half
½cupzucchini sliced
1cupcheddar cheeseshredded
Optional Toppings jalapeño, green chilies, sour cream, avocado, bacon
Instructions
Cook ground turkey over medium high heat until browned.
Add seasonings. Stir to combine.
Add salsa and cook until warmed through. Set aside.
Place fresh cut veggies onto a serving platter that can be baked or microwaved. Top veggies with meat mixture.
Sprinkle shredded cheese over all.
Bake for 15 minutes at 350 degrees or until cheese is melted or microwave for 5 minutes.
Add optional favorite toppings and enjoy!
Notes
4 g net carbs per serving. This entire recipe makes 8 servings so just divide your plate you are serving nachos on into 8 sections and enjoy!This recipe was first published in 2014. Original recipe used 1/2 cup black beans.
This Easy Keto Chicken Fajita Stuffed Zucchini recipe is gluten free, low carb and super easy to make!
Low Carb Zucchini Boat Recipe
If you’re looking for a simple recipe that’s packed with flavor, high in protein, and perfect for a busy weeknight, these Easy Low Carb Keto Chicken Fajita Stuffed Zucchini boats are about to become your new favorite meal.
This dish checks all the boxes:
Low carb meals for weight loss or blood sugar balance
High protein to keep you full and satisfied
Meal prep friendly for busy weeks
A great way to use fresh summer zucchini
Think of this as your favorite chicken fajitas, but instead of using taco shells or tortillas, we’re using nutrient-dense whole foods—zucchini boats—to keep carbs low while maximizing flavor and nutrition.
Why You’ll Love These Chicken Fajita Zucchini Boats
There’s something about zucchini dinner recipes that just feel light, fresh, and satisfying—especially when paired with bold taco flavor spices and juicy chicken.
These healthy zucchini boats are:
Gluten free and keto diet friendly
Made with simple, real food ingredients
Perfect for the whole family (with easy swaps!)
A great option if you’re working on balancing blood sugar
Loaded with g protein to support your metabolism
And the best part? Everything cooks on a baking sheet, making cleanup easy and stress-free.
Cheesy.
Satisfying.
Stuffed with goodness.
Yet…….
Healthy and Low Carb.
Can’t beat that kind of a meal any night of the week!
What Are Zucchini Boats?
If you’ve never made stuffed zucchini, you’re in for a treat.
Zucchini boats are simply:
Large zucchinis sliced in half lengthwise
The center scooped out (a melon baller works perfectly!)
Then filled with a delicious mixture like this chicken fajita stuffing
They’re one of the easiest ways to turn vegetables into a complete meal—and a great alternative to zucchini noodles or pasta.
Zucchini is the king of all vegetables in my opinion when summer comes. It’s so easy to create fabulous low carb recipes without much work in the kitchen. This recipe is the perfect example!
Pro Tips for the Best Zucchini Boats
These simple tips will take this great recipe to the next level:
Prevent Excess Moisture
Zucchini naturally holds water, so:
Don’t over-scoop the center
Pre-baking helps reduce excess moisture
You can lightly salt the zucchini before baking to draw out water
Use the Right Size Zucchini
Choose large zucchinis for sturdy boats
Avoid overly large ones with tough zucchini skin
Sheet Pan Success
Spread chicken and veggies evenly on the baking sheet
Don’t overcrowd—this helps everything roast instead of steam
Easy Swaps and Variations
This recipe is incredibly flexible depending on your preferences or what you have on hand.
Protein Swaps
Use ground chicken or ground turkey
Try ground beef for a richer flavor
Use leftover chicken or rotisserie chicken for a faster version
Dairy-Free Option
Skip the cheese or use dairy-free alternatives
Replace sour cream with dairy-free options
Add More Flavor
Add tomato sauce or pasta sauce for a saucier filling
Toss in black olives or jalapeños for extra kick
For the Family
If your kids aren’t into zucchini:
Serve the filling in traditional tacos by the brand Siete
Use my cheesy taco shells or these wraps for the kids
This makes it a win-win meal for everyone at the dinner table. Here’s my own homemade taco seasoning to make ahead and have on hand whenever you want fajitas or tacos!
If you need an even quicker recipe that doesn’t include zucchini, these are my sheet pan chicken fajitaswill be perfect! Or maybe my chicken taco soup is what you’re feeling like.
Because knowing what to do is one thing…actually doing it consistently—without overthinking every meal—is where most women get stuck.
Here’s what my meal plans do for you:
Take the guesswork out of hitting your protein goals
Keep your meals in a low carb, moderate fat range that actually works in midlife
Help you stay in a calorie deficit (without tracking everything obsessively)
Give you simple recipes (like these zucchini boats!) that the whole family can enjoy
Reduce decision fatigue so you can stay consistent
Each week, you’ll get a full plan designed with the Midlife Macro Method in mind:
High protein meals
Balanced macros for fat loss
Easy swaps for personal preference
Practical, real-life recipes (not complicated or time-consuming)
Perfect if you:
Feel stuck in a plateau
Don’t know if your macros are “right”
Are tired of jumping between diets
Want structure without restriction
And the best part?
You don’t have to start over every Monday… you just follow the plan and keep moving forward.
If you’re ready to stop guessing and start seeing results, my weekly meal plans are linked below and updated every Thursday so you’re ready for the week ahead.
Add all your favorite taco toppings you love when you make some traditional chicken fajitas and stuff that incredible filling into the cooked, scooped out zucchini.It's perfect for feeding a crowd of guests as well.
Slice zucchini in half lengthwise then scoop out some of the center to make room for filling. Place scooped out zucchini in a bowl and set aside.
Rub oil over zucchini boats and place on a baking sheet.
Bake for 20 minutes until fork tender.
Slice peppers and onion and place into bowl with scooped out zucchini.
Add in the chopped uncooked chicken.
Drizzle oil into bowl of chicken and veggies and toss together.
Whisk together the seasonings and toss into bowl.
Spread veggies and chicken onto another baking sheet.
Bake chicken and veggies for 25-30 minutes or until peppers are tender.
Scoop chicken fajita filling into zucchini boats and add top with shredded cheese if desired. You can return them to the oven for 5 minutes to melt cheese if you like.
Squirt some lime juice over filling and add optional toppings if desired.
This sugar free low carb keto sheet pan chocolate cake is everything you want in a dessert-rich chocolate flavor, moist texture, and easy prep without the sugar or high carbs. Whether you’re following a keto diet, low carb diet, or just looking for a healthier chocolate cake, this recipe delivers incredible results every time.
Why You’ll Love This Keto Chocolate Cake
This recipe is designed to be easy enough for a first time keto baker, but impressive enough to serve guests.
Made in a sheet pan for simple baking and easy portion control
Uses low carb ingredients like almond flour and coconut flour
Naturally gluten-free and sugar-free
Rich, moist chocolate cake texture (no dry keto cake here)
Perfect for birthdays, holidays, or just satisfying a sweet tooth
Only 3g net carbs per serving
The combination of sour cream and almond milk creates a tender crumb while keeping the cake from becoming too heavy, a common issue with keto cakes.
Made with simple pantry ingredients like almond flour, coconut flour, unsweetened cocoa powder, and sour cream, this cake creates the perfect balance of deep chocolate flavor and fluffy texture. It’s topped with a creamy keto chocolate frosting that takes it to the next level.
If you’ve ever struggled to find the best keto chocolate cake recipe that doesn’t taste dry or dense-this is it.
TRUFFLE CAKE
To make a chocolate truffle cake, you use the same ingredients you would use to make a chocolate truffle; chocolate, cream and butter. Simply change out the proportions used to make truffles for a larger, more substantial cake that serves 16.
Add a creamy, delicious chocolate frosting to cover and you’ve got a decadent dessert to share with family and friends!
Minimal effort and absolutely gorgeous to share with everyone! Just a small piece is all you need of this luscious, rich, keto chocolate truffle cake!
What Makes This a “Truffle Cake”?
A traditional chocolate truffle is made from chocolate, cream, and butter. This recipe takes those same rich, indulgent flavors and transforms them into a soft, moist chocolate cake.
Instead of a dense ganache, you get:
A light but rich sponge cake
A creamy keto chocolate cream cheese frosting
A dessert that feels indulgent without being overly heavy
It’s the perfect balance between a flourless chocolate cake recipe and a classic chocolate cake-without the need for regular flour or real sugar.
Key Ingredients for the Best Results
Understanding your ingredients will help you get the best texture and flavor every time.
Dry Ingredients
Almond flour – Provides structure and keeps the cake moist
Coconut flour – Absorbs moisture and prevents a soggy texture (a little goes a long way!)
Unsweetened cocoa powder – Adds deep chocolate flavor
Baking powder & baking soda – Help create a light, fluffy cake
Pinch of salt – Enhances the chocolate flavor
Wet Ingredients
Eggs (separated) – Whipped egg whites give lift and fluffiness
Sour cream – Adds moisture and richness
Almond milk – Keeps the batter smooth without extra carbs
Butter or coconut oil – Adds fat and flavor
Vanilla extract – Enhances sweetness without sugar
Sweetener
Use a low carb sugar substitute like monk fruit blends
Adjust sweetness to your preference (especially if you have a strong sweet tooth)
How to Make a Keto Sheet Pan Chocolate Cake
This method ensures best texture and consistent results.
Step-by-Step Overview
Preheat oven and line your cake pan with parchment paper
Cream egg yolks and sweetener until lighter in color
Add wet ingredients:
melted butter
almond milk
vanilla extract
sour cream
In a separate bowl, mix all dry ingredients
In a clean bowl, whip egg whites until fluffy
Combine wet and dry ingredients
Gently fold in egg whites (do not overmix)
Spread evenly into your sheet pan
Bake until center of the cake is set and a toothpick comes out mostly clean
Pro Tip: Don’t overbake. Keto cakes firm up as they cool, so pulling it out slightly early keeps it moist.
Swapping sweeteners in my recipes is not hard at all today. I’ve made it even easier with my new sweetener conversion chart! I’ve been creating sugar free recipes for the last 15 years using many different sweeteners.
My conversion chart is written from my vast experience with experimenting with all these sweeteners.
You may see many of these conversion charts online, but they are not all the same and some I’ve seen I greatly disagree with.
You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking.
Keto Chocolate Frosting
This keto chocolate cream cheese frosting is smooth, creamy, and perfectly balanced.
Heavy cream creates a light whipped texture
Mascarpone or cream cheese adds richness
Cocoa powder deepens the chocolate flavor
Powdered sweetener keeps it smooth
Spread evenly over the cooled cake for a classic sheet pan dessert look.
Helpful Tips for Best Texture
Getting the perfect keto cake texture can be tricky—here’s how to avoid common mistakes:
Use room temperature ingredients for better mixing
Don’t skip whipping egg whites if you want a lighter cake
Avoid overmixing after adding egg whites
Measure coconut flour carefully (too much = dry cake)
Let cake fully cool before frosting
Easy Ingredient Swaps
This recipe is flexible and works well with substitutions.
Smaller pans create thicker, more cake-like slices
Use parchment paper for easy removal
Spread batter evenly for consistent baking time
A half sheet pan will create a thinner cake and bake faster
Storage and Freezing
Store in an airtight container in the fridge for up to 3 days
Freeze slices individually for up to 2 months
Let thaw at room temperature or overnight in the fridge
This cake actually tastes even better the next day as flavors deepen.
If you’ve tried other keto cakes that turned out dry, dense, or disappointing, this recipe is a game changer. The combination of almond flour, a little coconut flour, sour cream, and cocoa powder creates a truly satisfying moist chocolate cake that rivals any traditional version.
This is one of those recipes that proves you don’t need regular flour or real sugar to make something absolutely delicious.
And the best part? It’s simple enough to make anytime, even if it’s your first time baking a keto cake.
All the flavor of one epic keto chocolate cake, simplified into an easy sheet pan version. Using sour cream adds a nice fluffiness to the sponge cake and a mild sharpness that complements the rich cacao. This Easy Chocolate Mascarpone Sheet Pan Truffle Cake is topped with a chocolate mascarpone cream icing that is super creamy and lush.
Preheat the oven to 350F / 180C / 160 fan. Line a 9" x 6.5" x 1.5" inch pan or (21 x 17.5 x 4cm) baking tray with parchment paper.
Add the egg yolks and low-carb sweetener to a mixing bowl. Cream together using an electric whisk for about 2 minutes until paler in color. Add the butter, almond milk, vanilla and sour cream and whisk again until combined.
In a clean mixing bowl, whisk the egg whites until fluffy. (Note: make sure your whisk paddles are clean.)
In a third mixing bowl, mix the dry ingredients together. Add the egg butter mix and quickly whisk or stir to combine. Gently whisk through the egg whites. Don’t over whisk or the egg whites will deflate resulting in a heavier cake.
Place cake batter on the sheet pan and place in the oven and bake 30- 35 mins until you can insert and remove a skewer without many crumbs sticking. Don’t over bake as this cake will firm up as it cools.
Allow to fully cool.
[For Meal Plan Members Only]: please make sure your serving size setting is set for 16 to ensure proper baking time.
To make the frosting, place the cream in a clean large mixing bowl and whisk using a hand mixer until almost thick. Just under when it starts to stiffen. Stir through rest of ingredients using a spatula until smooth. Taste and adjust the sweetness to taste.
Add the mascarpone frosting to the chocolate sheet pan cake using a palate knife or spatula and cut into 16 squares. Option to dust with a little grated dark chocolate if you like.
Storage: Airtight container in the fridge for up to 3 days or freezer for 2 months.
Notes
3 g net carbs. Nutritional Information includes frosting.This recipe was first published in April 2021.
This easy, low carb keto Alfredo spaghetti squash is a creamy, comforting, low carb pasta dish that’s perfect for a cozy dinner, meal prep, or even serving the whole family. If you’re following a low-carb diet or keto diet, this recipe gives you all the satisfaction of a traditional chicken Alfredo spaghetti squash, without the heavy carbs.
WHY YOU’LL LOVE THIS LOW CARB ALFREDO SAUCE DISH
This low carb pasta dish is one of the best methods to enjoy comfort food while staying on track with your goals. Unlike traditional restaurant Alfredo, this homemade version allows you to control ingredients, fat content, and portion sizes.
Perfect keto spaghetti squash Alfredo
Family-friendly and great for the whole family
Naturally gluten free and low in net carbs
Can be made with shredded chicken, rotisserie chicken, or kept vegetarian
Easily customizable with different proteins or veggies like zucchini noodles or even Brussels sprouts
Whether you’re making this as a complete meal, a healthier option, or a simple side dish, this cheesy goodness delivers a rich, creamy Alfredo sauce paired with tender spaghetti-like strands of roasted squash.
HOW TO COOK SPAGHETTI SQUASH (BEST METHOD)
This is one of the easiest and best methods for cooking a fabulous low carb vegetable like spaghetti squash!
Depending on the size of your squash, baking time will vary, but this foolproof method creates perfectly tender squash strands every time.
These tender spaghetti-like strands are the perfect low carb substitution for traditional pasta like fettuccine noodles.
OVEN METHOD (RECOMMENDED)
PREHEAT your oven to 400 degrees F. Line a baking sheet with parchment.
SLICE your whole squash from stem to tail, lengthwise.
DRIZZLE olive oil over each half and rub evenly.
SPRINKLE with sea salt.
FLIP cut side down onto the baking dish.
BAKE:
1 hour for a 2-pound squash
30–45 minutes for smaller squash
TEST FOR DONENESS: Use a fork to gently pull strands. If they don’t separate easily, return to the oven for another 10–15 mins.
This method creates the best texture—not watery, not mushy, just perfectly golden brown edges with tender strands.
HOW TO MAKE CREAMY KETO ALFREDO SAUCE
This rich and creamy Alfredo sauce is what makes this dish truly indulgent. Made with heavy cream, parmesan cheese, butter, and cream cheese, it creates a velvety creamy cheese sauce that coats every strand.
Tips for Perfect Alfredo Sauce:
Use freshly grated parmesan cheese for best melting
Keep heat at medium heat to avoid curdling
Stir continuously for a smooth texture
Add a touch of cream cheese for extra thickness if desired
You’ll end up with a rich low carb Alfredo sauce that rivals any restaurant version.
CAN I ADD CHICKEN OR OTHER PROTEIN?
Absolutely! This easily becomes a chicken Alfredo spaghetti squash meal.
Best protein options:
Chicken breasts (baked or pan-seared)
Rotisserie chicken for convenience
Ground turkey or beef
Shrimp for a seafood twist
Use about 1 pound of protein to make this a complete meal.
Cut into bite-sized pieces or use shredded chicken and stir into the sauce before combining with the squash.
SPAGHETTI SQUASH BOATS OPTION
Instead of mixing everything in a bowl, you can make spaghetti squash boats:
Leave strands in the squash shells
Add Alfredo sauce and toppings
Broil until bubbly and slightly golden brown
This presentation is great for entertaining and makes portion sizes easy.
IS SPAGHETTI SQUASH KETO?
Spaghetti squash is a wonderful alternative for replacing traditional high carb spaghetti in your favorite dishes.
It can most certainly be enjoyed on a ketogenic diet when you are mindful of portion sizes. You can see the nutritional info below.
While it is a higher carb vegetable than something like zucchini, it is still a good option when you want a perfect substitute for spaghetti.
Spaghetti Squash Nutrition
Serving Size: 1 cup (155g)
Calories: 76
Fat: 4g
Carbohydrates: 7g (Net Carbs: 5.5g)
Fiber: 2.5g
Protein: 1g
Zucchini Noodles are also another option but they can be much thicker and not as fine and light as using spaghetti squash.
According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. You could use zucchini noodles to make this Alfredo recipe if you prefer.
Preheat your oven to 400 degrees F. Slice your spaghetti squash lengthwise from stem to tail and scrape out the seeds. Place on a parchment lined baking pan. Drizzle a half tablespoon of olive oil onto each half of the squash and rub it all over with your fingers. Sprinkle some sea salt into each half. Flip the squash over ,cut side down, on the pan. Bake for 1 hour.
Once out of the oven, let cool until you can handle it. Using a form scrape from the sides down to the center of each half and remove "spaghetti" to a bowl. Your shell should be hollow if you scraped as much of the spaghetti as you could. Set aside to make the Alfredo sauce.
Alfredo Sauce
Bring 1/4 cup of the butter, the cream and garlic to a boil in a large saucepan over medium heat. Reduce the heat to a simmer and stir in the egg yolk until well incorporated.
Stir in the onion powder, salt and pepper. continue to simmer stirring, until the sauce thickens, about 15 minutes.
Remove from the heat and stir in the Parmesan cheese, and any optional ingredients if desired.
Assembly
Once your sauce is done, toss in the spaghetti squash and stir to combine well. Divide in half and spoon back into the empty squash shells to serve. Top with optional crispy bacon and fresh chopped parsley.
Storage: Keep any left overs in an air tight container in the refrigerator for up to 5 days.
Notes
4 g net carbs per serving. This post was first published in 2021.
This Sugar-Free Gluten Free Low Carb Keto Sponge Cake is also nut free with all the traditional flavors and textures of a sponge cake.
Low Carb Sponge Cake
A sponge cake is basically just a very light and airy cake made with eggs, flour and sugar, but this recipe is low carb and just as delicious as its higher carb cousin!
Traditional sponge cakes rely on wheat flour and sugar to create that soft structure, but this version swaps those out for low carb, gluten-free ingredients while still giving you that same fluffy texture.
This Low Carb Cake is a masterpiece made grain free, gluten free, nut free and just around 100 calories per slice with less than 1 gram of carbs!
If you’ve been searching for a sugar-free low carb sponge cake that actually tastes like the real thing, this is one you’ll come back to again and again.
Unlike many almond flour cakes or coconut flour cake recipes that can feel heavy or dense, this sponge cake stays light because of how the eggs are handled.
The structure comes from properly whipped egg whites and gently folded batter, which is key for achieving that airy keto Victoria sponge cake texture.
From Failed Angel Food to Perfect Cake
Funny thing is, making this sponge cake was never my intention. I was trying to make an angel food cake. And after 4 attempts of it deflating I just gave up and adapted my recipe to include yolks and turn a failed recipe into a winning one!
When working with egg whites, especially when trying to achieve stiff peaks, small details matter—like making sure your bowl is completely clean and your egg whites are at room temperature. These little things can make a big difference in whether your cake rises or falls.
Don’t you love when the unexpected happens and turns out better than you would have thought or imagined?
Yep. Some recipes are like that for me. This one is beyond good.
Better than I would have expected considering it’s made without grains, gluten, or artificial sweeteners.
Why This Keto Sponge Cake Recipe Works
I want to note that although the angel food cake had 4 failing attempts, the family still ate it all up. The taste was incredible. The height was another story. But I will attempt again!
So with that I set my heart on the sponge cake and of course it came easily and without any angst on my part. No height needed in this beauty. It is perfect as is. A soft, light, and airy sponge cake.
What makes this one of the best keto sponge cake recipes is the balance of ingredients:
After completely cooling I added some sugar-free whipped cream and fresh berries. Since there were leftovers after each of my 3 kids and hubby and I had a piece, I needed to refrigerate it. If I hadn’t added the topping I probably could have left it out on the counter.
Guess what? It tasted even better the next day.
In fact these last two pics are straight from the fridge. The chilling time made it a bit more dense but the spongey texture was still just perfect.
This makes it a great option if you want to prepare a large cake ahead of time for gatherings, holidays, or even something like Mother’s Day. It also works beautifully as a base layer cake with a cream cheese frosting or whipped cream layered between.
Tips for Success (Don’t Skip These!)
If this is your first time making a sponge cake, don’t worry—just follow these simple tips:
First, make sure your egg whites are whipped to stiff peaks. This means when you lift the beaters, the peaks hold their shape and don’t collapse. This step is crucial for a light and airy result.
Second, when combining wet ingredients and dry ingredients, be gentle. Overmixing will deflate the batter and result in a dense cake instead of a fluffy one.
Third, use a large mixing bowl and fold slowly. Folding instead of stirring helps keep air in the batter.
Finally, line your pan with parchment paper if needed, especially if you’re not using a springform pan, to ensure easy removal.
Ingredient Notes & Easy Swaps
This recipe uses simple low carb pantry staples, but here are a few helpful notes:
Coconut flour cannot be swapped for almond meal or wheat flour—it absorbs much more liquid
Whey protein powder helps create structure; skipping it may change the texture
You can use plain or vanilla protein powder depending on what you have
Use your favorite low carb sweetener if you don’t have Swerve
Almond milk or heavy cream are not needed in this recipe, which helps keep it light
If you’re looking for a dairy-free option, you can swap the butter for coconut oil, though it may slightly change the flavor.
Serving Ideas
This cake is delicious on its own, but you can easily elevate it:
Top with fresh berries and whipped cream
Add a light glaze with lemon juice and sweetener drizzled over the top of the cake
Layer it with cream cheese frosting for a birthday-style cake
It’s one of those perfect cake recipes that works for so many occasions.
Tools to Make Keto Sponge Cake
Stand Mixer- Helps whip egg whites to perfect stiff peaks in no time at all!
Electric Hand Mixer– If you don’t want to spend the money on the stand mixer, this is the next best thing to whipping up egg whites in no time!
8 inch Spring Form Cake Pan-Springform pans are not only helpful for this cake recipe and easier removal of it than using regular cake pans, but it works well for any low carb cake recipe like my Low Carb Cheesecake and my Carrot Cake and just about any other keto recipes and dessert you want to make.
It’s an easy cake, don’t let egg white whipping scare you. This comes together without a problem and the batter is light enough to fold the egg whites into.
Wonderful idea for Mother’s Day I think!
Brenda’s Notes:
You don’t need to use a vanilla protein powder, plain is fine, that is just what I had in my cupboard.
This delicious Keto Thai Chicken Cabbage Rolls recipe has a spicy and tangy dressing all wrapped up in a crispy cabbage, making it a quick and easy keto meal any night of the week!
EASY CABBAGE ROLLS
Traditional cabbage rolls tend to take a lot of time to make and often use ground meat, white rice, tomato sauce and spices, typically baked in a baking dish for quite a while.
These cabbage rolls are a little twist and my take on easier cabbage rolls with a low carb, ketogenic diet approach.
These keto cabbage rolls skip the rice and instead keep things light, fresh, and full of flavor using a Thai-inspired filling. If you’ve ever made traditional cabbage rolls, you’ll love how much quicker and simpler this cooking process is! Feel free to use cauliflower rice if you prefer!
These Keto Thai Crispy Cabbage Rolls make the tastiest dinner or eat only 1 roll for a lunch meal to cut your carbs in half. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.
The filling is packed with Thai flavors without any preservatives and if you don’t have precooked leftover chicken just roast up some chicken breasts or thighs and use them instead.
Choosing the Best Cabbage Leaves
Green cabbage works best for this cabbage roll recipe because of its sturdy outer leaves, but you can also use inner leaves if they are large enough to roll.
To make rolling easier:
Use the outer leaves of a whole head of cabbage
Soften leaves in boiling water for 1–2 minutes
Transfer to an ice bath to stop cooking
Pat dry with a paper towel before filling
You can also use:
Swiss chard (as written)
Napa cabbage (more tender, great for quick rolls)
Kale or cavolo nero (remove thick stems)
CARB COUNT IN SWISS CHARD VERSUS CABBAGE
Just 1 cup (175 grams) of cooked Swiss chard packs (3): Calories: 35. Protein: 3.3 grams. Carbs: 7 grams.
Since I chose to use chard for the rolls, instead of cabbage my carb count in the nutrition info below is a bit higher than if you choose to use cabbage leaves for the rolls. I love the crispy chard leaves, but cabbage leaves will be just as delicious!
Cooked cabbage (1 cup) contains 3.6g of carbs, 1.3g of protein, 0.1g of fat, and 23 calories. We use 1 cup for the filling but this is divided by 4 servings for the recipe. Each serving is 3 rolls which is a wonderful amount for a dinner meal.
SAVE TIME WITH COOKED ROTISSERIE CHICKEN
You will save a lot of time if you simply buy an already cooked rotisserie chicken. This makes this keto meal perfect for busy weeknights or meal prep.
But if you don’t have precooked chicken, no problem! Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven at 350 degrees F. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.
You can also swap in:
Leftover grilled chicken or even shrimp
Ground chicken (cook first)
Ground turkey
Ground pork or ground beef for a richer flavor
CAN I SWAP THE ALMONDS?
Yes, if you have an allergy to tree nuts and want to swap the almond butter in the dressing you certainly can.
These Keto Thai Crispy Cabbage rolls make the tastiest low-carb lunch or dinner. They can be eaten raw or cooked so the cabbage leaves get a bit crispy and the filling is warm.The filling is packed with Thai flavors without any preservatives and you can use precooked leftover chicken or just roast up some chicken breasts or thighs and use these instead.
Place all the dressing ingredients in a mixing bowl and whisk with a hand balloon whisk to combine. Adjust consistency with a touch of water if you like it a bit thinner.
Thai Chicken Salad
Toss the chicken salad ingredients with the dressing (except chard leaves and olive oil).
Place the chard or cabbage leaves in mixing bowl and cover with boiling water. Rest for 45 seconds – 1 minute to soften. Remove and place on a paper towel. Pat dry.
Add approx 1/4 cup of filling to each large leaf. If your leaves are smaller you can put a couple of leaves together. Tuck in the sides around the filling then roll up.
Place the stuffed leaves (folded side on the bottom) on a baking tray lined with greaseproof paper and brush with a little olive oil. Option to enjoy raw or for more of a crispy warm roll, bake in the oven for about 15 minutes until slightly crisp.
Recipe Notes
If you're using optional almonds and they aren’t roasted simply roast in the oven first for about 5 – 8 minutes. Allow to cool and then chop before adding to the salad filling.
If you don’t have precooked chicken. Simply season chicken breasts with salt and pepper and a drizzle of olive oil and place chicken breasts in the oven. Bake for about 30 minutes or until cooked through. Shred the meat between two forks.
I used chard leaves for this recipe, but feel free to substitute with any cabbage leaf, or kale if you prefer. Just chop off the stalks as these are harder to roll. Something with a nice big leaf is best.
Storage
Airtight container in the fridge for 1 day. Best to cook and enjoy when ready to eat but can be prepared the day before and placed in the oven when ready to eat.
Notes
Net Carbs: 8 gIf you wanted to add cauliflower rice to the filling ingredients you could certainly do that. This recipe was first published in may 2021.
These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 2 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!
Low Carb Coconut Macaroons
If you’re a fan of coconut, these little cookies will be right up your alley! Coconut macaroons are deliciously light keto cookies made with only a few ingredients. The best part of course, they are sugar free!
Adding a little melted unsweetened chocolate chips drizzled over the top makes these the perfect little non guilty pleasure, but totally optional!
Using an ice cream scoop will ensure the perfect little size for your cookie batter! Once completely cooled on a wire rack the cookies can be coated with melted, unsweetened carob chips or sugar free chocolate chips, like the brand Lily’s.
Place a baking pan underneath the rack to catch all the yummy drippings.
WHAT MAKES THESE KETO MACAROONS SPECIAL
These sugar-free macaroons are:
Dairy Free
Gluten Free
Low Carb
Keto Friendly
Made with simple, real ingredients
Each cookie has:
A soft, chewy center with lightly crisp edges
Just 1 g net carbs- all nutritional information is on recipe card at bottom of page
A naturally sweet coconut flavor
Macaroons versus Macarons
Macaroons (Mac-a ROON) and macarons (Mac-a- ROHN) are two very different types of cookies.
A macaroon is a chewy coconut based, mounded type of cookie often dipped in chocolate, while a macaron has two almond based wafers that are filled with ganache or jam.
I love both types of cookies, but haven’t yet tackled a keto low carb version of a macaron. So this recipe is my low carb version of a Macaroon.
Coconut Butter vs Coconut Oil (Do Not Swap!)
One of the most common questions I get on this recipe is whether you can swap coconut oil for coconut butter. The short answer is no—they are not the same and should not be substituted.
Coconut butter is made from the whole coconut flesh that has been pureed into a thick, creamy consistency. It contains both the fat and fiber of the coconut, which makes it perfect for binding ingredients together in recipes like these chewy coconut macaroons.
Coconut oil, on the other hand, is just the extracted fat from coconut. It is liquid when melted and does not contain any fiber or solids.
Why coconut butter is essential in this recipe:
Helps create that soft, chewy texture
Acts as a binding agent to hold the macaroons together
Adds natural coconut flavor and slight sweetness
What happens if you use coconut oil instead:
The mixture will be too loose or too greasy
Macaroons may spread instead of holding their shape
Final texture will be crumbly or fall apart
If your mixture feels dry, the solution is to add more coconut butter, not coconut oil.
Tip:
If your coconut butter is very firm, gently warm it until soft and pourable before adding it to the batter.
TIPS FOR PERFECT CHEWY COCONUT MACAROONS
These simple tips will help you get that perfect chewy texture every time:
If mixture feels dry: Add 1 tablespoon melted coconut butter
Use room temperature egg whites for better volume
Beat egg whites until frothy or soft peaks, not dry stiff peaks
Don’t overmix once coconut is added
Always pack the mixture firmly when scooping
SCOOPING TIP (THIS HELPS A LOT)
Using a large cookie scoop is helpful for even sizing, but don’t rely on it to release perfectly as these have a delicate consistency.
For best results:
Scoop mixture
Press firmly into scoop
Use your fingers or butter knife to gently release and shape
This ensures your keto macaroons hold their classic mound shape.
BEST TYPE OF COCONUT TO USE
For this keto coconut macaroon recipe, the best choice is:
These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 1 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!
Preheat oven to 325 degrees F. Line a sheet pan with parchment paper. Place the egg whites in a stand mixer or a large bowl and use an electric mixer with the cream of tartar and blend until frothy. Set aside.
Place the coconut butter in a microwavable bowl and microwave 1 minute until melted. Set aside to cool.
Add in the salt, stevia, vanilla extract, and shredded coconut into the stand mixer and blend until just combined. Pour in the melted coconut butter and blend again.
Using a large cookie scoop, scoop coconut mixture and pat down into the scoop to pack it in well. Release these onto the baking sheet pan, spacing each macaroon about one inch apart from each other.
Bake 20-25 minutes until lightly golden. Cool 5 minutes then transfer to wire rack. Once completely cooled, you can melt the optional chocolate chips and drizzle over each macaroon. Top with optional toasted large coconut flakes if desired.
Video
Notes
Net Carbs: 2 gThis recipe was first published in May 2013 and updated with new pictures and video in June 2019.If you don’t have coconut liquid stevia, you can use vanilla stevia or plain stevia.
This easy sugar-free, keto raspberry clafoutis is a beautiful, delicious low carb dessert to make for family and friends using any seasonal summer fruit you like!
Keto Clafoutis
The ultimate spring meets summer dessert! This Easy Keto Low Carb Clafoutis is made in a blender to make it super simple and quick to make.
It’s so comforting, creamy and bursting with fresh berries. At just 3 grams of net carbs per serving it’s a comforting keto sweet treat that won’t send your blood sugar levels soaring! Perfect for those on a ketogenic diet!
WHAT IS A CLAFOUTIS?
Clafoutis is a baked traditional French dessert that is very simple to make and is elegant to serve to guests any night of the week. It’s a cross between a custard and a flan.
Traditional clafoutis uses regular flour and fresh cherries as the fruit, but other fresh fruit, like fresh raspberries, wild blueberries, fresh blackberries and even peaches would work nicely.
The flan-like batter is essentially made with eggs and heavy cream and could be enjoyed for breakfast or dessert. It whips up so easily in the blender and then you just pour batter into your shallow dish to bake, you will wonder why you’ve never attempted this fantastic recipe before!
DO YOU EAT CLAFOUTIS COLD?
You can eat this sugar free clafoutis cold topped with some delicious keto yogurt or sugar free whipped cream and more berries if you like. Typically it is a dessert that is served lukewarm.
You could make this ahead of guests coming over and leave out of the oven on the counter for about 15-20 minutes to cool slightly.
My preference is cold since that’s how I enjoy custard type desserts. This keto clafoutis will firm up a bit once refrigerated. I say serve it the way you want, warm or cold, it’s absolutely delicious either way!
LOW CARB FRUIT OPTIONS FOR CLAFOUTIS
While raspberries are one of the best keto-friendly fruits, you can easily customize this recipe with other low carb fruits:
Blackberries
Strawberries (sliced)
Blueberries (in moderation)
Chopped peaches (for a slightly higher carb option)
Keeping fruit portions moderate helps maintain the low carb and keto-friendly macros, especially if you’re following a ketogenic or midlife macro approach.
HOW TO MAKE CLAFOUTIS
You can whip this dessert up in no time at all. Just 5 minutes to prep and 25 to bake!
Start by preheatingthe oven to 375 degrees F.
Greasea 9-inch gratin dish or a 10-inch flan dish or ceramic pie dish with butter.
Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
Scatter fruit, about half of the raspberries into the pie plate. Pour the batter over the berries and then top with the rest of the berries pressing them into the batter.
Bake for about 25 minutes until almost set, but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
To make sure your sugar free clafoutis turns out perfectly every time, here are a few simple tips:
Use fresh or frozen raspberries: Fresh raspberries hold their shape best, but frozen can work—just don’t thaw them first or they may release too much moisture.
Don’t over blend the batter: Over blending can incorporate too much air and affect the custard texture.
Watch the center: The key to a perfect clafoutis is removing it when the center still has a slight jiggle. It will continue to set as it cools.
Use a shallow dish: A wide, shallow baking dish helps the custard cook evenly and gives you that classic clafoutis texture.
Let it rest before serving: Even if you prefer it warm, letting it sit for 10–15 minutes helps it firm up and slice more cleanly.
TOOLS NEEDED TO MAKE KETO CLAFOUTIS
Just two kitchen gadgets needed for this easy comforting keto treat!
Ceramic 10 inch pie dish A ceramic custard or flan pie dish or tart pan will hold its heat better than a metal pan. You could also use a glass pie dish or even a cast iron skillet though I have not tested this recipe using either so the baking time might vary.
The texture if this sugar free clafoutis is a cross between a custard and a flan. If you refrigerate it rather then eat it lukewarm, it will become firmer and more flan like. If you eat it warm right out of the oven, it will be more custard like.
If you like a soft center, do not over bake and take it out of the oven when the center is still jiggly. If you want a firmer texture, bake an additional 5 minutes and allow to cool then refrigerate for a couple of hours or overnight.
SWAPS AND SUBSTITUTIONS
This easy keto clafoutis is very versatile and can be adapted based on what you have on hand:
Nut-Free Option: Swap almond flour for coconut flour (as listed in the recipe), but note coconut flour absorbs more liquid use only 1/4 cup.
Sweetener Options:Monk fruit allulose blend gives the best texture, but you can use powdered erythritol or allulose alone.
Flavor Variations: Add almond extract instead of vanilla, or a pinch of cinnamon for a warm flavor twist.
Can I make this ahead of time?
Yes! This clafoutis is perfect for making ahead. Store in the fridge and serve cold or gently reheat.
Why is my clafoutis watery?
Too much moisture from fruit (especially frozen) or underbaking can cause this. Make sure to bake until just set and avoid thawed frozen fruit.
Can I freeze clafoutis?
Freezing is not recommended as it changes the custard texture.
HOW TO STORE CLAFOUTIS
If you do have any left overs, which is highly unlikely, but if you do, you will need to cover the pie pan with parchment or plastic wrap and refrigerate.
It can be stored in the refrigerator for up to 3 days. I do not recommend freezing this. You can reheat in a 300 degree F oven until warm.
This delicious, now keto, baked French dessert is a great recipe for curbing your sweet tooth!
Grease a 24 cm flan dish or a 10 inch diameter pie dish with butter.
Add all the batter ingredients to a blender, starting with the wet and blend until smooth. Don’t over blend.
Spread 2/3 of the raspberries on the base. Pour over the batter and then top with the rest of the berries pressing them into the batter.
Bake for about 25 minutes until almost set but the clafoutis has a slight jiggle in the middle. Option to bake for 5 more minutes if you like a firmer, totally set clafoutis. I like mine with a slight softer custard feel in the middle. It also firms up as it cools so try not to over cook.
Option to dust on powdered sweetener and serve with whipped cream, Greek yogurt or coconut yogurt.
Storage: In the fridge for up to 3 days.
Video
Notes
3 g Net CarbsThis recipe was first published in June 2021.
If you’re looking for the best no-bake lemon dessert that’s creamy, refreshing, and fits your low-carb, keto lifestyle, these No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are going to become a favorite. Just 4g net carbs!
Keto Lemon Cheesecake Bars
This recipe has been completely updated from my original version to reflect how I bake and create recipes today—simpler ingredients, better texture, and a more reliable method for that perfect smooth cheesecake layer every time.
These bars are:
Sugar free
Low carb and keto-friendly
Grain free and gluten free
Nut-free option using coconut flour
Made with real, simple ingredients
And best of all—this is an easy no bake recipe that comes together quickly with minimal effort.
The Perfect Low-Carb Lemon Dessert
There’s something about fresh lemon desserts that just feels light, bright, and satisfying—especially when you want something sweet without feeling weighed down.
Unlike traditional cheesecakes that require a water bath, baking time, and careful monitoring, this no-bake cheesecake skips all of that while still giving you that rich, creamy texture you love with a smooth lemon bar layer and sweet shortbread crust made with shredded coconut.
The combination of:
fresh lemon juice
cream cheese
heavy cream
and a touch of gelatin
creates a stable, silky smooth cheesecake filling that slices beautifully and holds its shape.
Paired with a lightly sweet coconut flour crust, every bite has that perfect balance of creamy texture and soft crumble.
Why This Updated Recipe Works Better
This isn’t just a simple ingredient swap—this updated version fixes common issues people run into with no-bake cheesecakes.
1. No Gritty Texture
Using monk fruit allulose confectioners sweetener instead of older blends that are a granular sweetener or made with erythritol, like Swerve, gives you a much smoother result. No cooling effect, no graininess—just a clean, sweet flavor.
2. Improved Lemon Flavor
Increasing the lemon juice to ¾ cup fresh lemon juice gives these bars that bold, citrusy flavor without overpowering the cheesecake base.
3. Better Structure with Gelatin
Using 2 teaspoons gelatin ensures the bars set properly while still keeping that soft, creamy texture.
4. Updated Mixing Method
Blending the cream cheese first until smooth, then whipping in the heavy cream before adding the lemon mixture creates a light, airy filling instead of a dense one.
These No-Bake Sugar Free Low Carb Keto Lemon Cheesecake Bars are everything you want in a dessert—simple, refreshing, creamy, and satisfying. They’re proof that you don’t need added sugar or complicated steps to create something truly delicious.
Place the crust ingredients into a food processor and blend until combined.
Spread into a 9 by 13 pan to make an even layer on the bottom of the baking dish.
In a small saucepan, add the fresh lemon juice. Sprinkle gelatin over the top and allow it to bloom for a minute. Gently heat, stirring until fully dissolved. Remove from heat and allow to cool slightly before adding to the filling.
Stir the mixture until dissolved and remove from heat to cool for 10 minutes.
Beat the cream cheese first until completely smooth into a stand mixer.
Add heavy cream and whip until light and fluffy.
Slowly add the cooled gelatin into the stand mixture and blend on low for just a minute to combine. Add salt and lemon liquid stevia and mix until smooth.
Pour this evenly over the crust layer.
Add some grated lemon zest over the top of desired.
Refrigerate uncovered for 2-3 hours to set.
Cut into 18 squares and enjoy!
Keep refrigerated.
Video
Notes
4 g net carbsThis recipe was first published in March 2015. See the video tutorial on Pinterest here.
If you’ve been craving crispy popcorn chicken but want to stay on your keto diet or low carb diet, this Keto Popcorn Chicken recipe is about to become your new favorite. No keto flours like almond flour, or coconut flour, just chicken, eggs, seasonings and some cheese. Just 2 grams of carbs!
Keto Popcorn Chicken
I made this on a weekend when my daughter asked for small bite size pieces of chicken like from drive-thru for popcorn chicken. I was happy to experiment!
I tested this recipe multiple times to get the texture just right. I wanted true bite-sized nuggets with a crispy coating — not flat patties, not soggy bottoms, and definitely not greasy fried chicken cooked in unhealthy oils.
After tweaking exact measurements, adjusting the egg mixture, and testing both the air fryer basket and a prepared baking sheet in the oven, I finally nailed it.
And the best part?
My daughter and my future son-in-law absolutely loved them. That’s always my final test.
Why This Is the Best Keto Chicken Nuggets Recipe
Unlike traditional breaded chicken or deep-fried chicken, this recipe:
Uses no bread crumbs
Keeps net carbs extremely low and fat moderate, not high like classic keto recipes
Avoids unhealthy oils
Uses crushed pork rinds (pork panko) for the crispy coating
Works in both high heat oven baking and the air fryer
This is a true copycat recipe for crispy popcorn chicken, but without the extra carbs. All nutritional information is on the printable recipe card at the bottom of this page.
My Testing Experience (What Actually Worked)
When I first made these, I used a different canned chicken that my hubby had brought it and realized after the fact it contained modified food starch. Note to self, always check ingredients first.
I truly thought it was just chicken, lesson learned. Anyway, that added moisture and caused the chicken pieces to flatten. They were tasty but didn’t hold their shape.
Once I switched to organic canned chicken and increased the grated parmesan cheese, everything changed.
Here’s what made the difference:
Pressing the chicken with a paper towel to remove excess moisture
Increasing the dry ingredients (especially parmesan cheese)
Using exact measurements for the egg mixture
Keeping the pieces small (½ tablespoon size)
Baking at high heat
The oven actually made them crispier than the air fryer.
Storage & Meal Prepping
Store leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat:
Oven at high heat for 5–7 minutes
Air fryer 3–4 minutes
These make a perfect quick snack, easy side dish, or addition to keto meals.
They’re also fantastic for movie nights when you want something crispy without the extra carbs.
Each serving keeps net carbs extremely low while delivering solid protein and satisfying fat.
This is not just another great recipe -it’s one that fits a low carb lifestyle and supports balanced macros without using unhealthy oils or bread crumbs.
It proves you can enjoy crispy, breaded chicken on a midlife macro low carb diet or keto diet without sacrificing flavor.
My family especially loved them with honey mustard.
How Many Pieces This Recipe Makes
This recipe was tested using different scoop sizes to give you flexible options depending on how you want to serve them.
Using the full recipe, you can expect:
About 16 large nuggets (using a 2 tablespoon scoop)
About 24 medium nuggets (using a 1 tablespoon scoop)
About 40–48 popcorn-sized pieces (using a ½ tablespoon scoop)
In my testing, I actually made part of the batch using a larger scoop and the rest smaller, and both worked great. The smaller popcorn-sized pieces crisp up the best and give you that classic bite-sized “popcorn chicken” feel.
What Size Should You Make?
Popcorn chicken (½ tbsp – recommended): Bite-sized, crispier, and perfect for dipping. This is my favorite way to make them.
Large nuggets (2 tbsp): More like traditional chicken nuggets or small patties. Great for a meal.
Medium nuggets (1 tbsp): A nice in-between size — still filling but easier to portion.
How This Recipe Compares to My Other Chicken Nugget Recipes
If you’ve been following me for a while, you know I’ve created quite a few low carb keto chicken nuggets recipes over the years and each one serves a slightly different purpose.
This new Keto Popcorn Chicken recipe is honestly the result of everything I’ve learned along the way.
Here’s how it compares to my other popular recipes so you can decide which one fits your goals best.
If you’ve been craving crispy popcorn chicken but want to stay on your keto diet or low carb diet, this Keto Popcorn Chicken recipe is about to become your new favorite.
Drain the canned chicken thoroughly. Place in a clean kitchen towel or paper towels and press firmly to remove as much moisture as possible. This step is essential to prevent spreading.Lightly shred the chicken with a fork.
In a large bowl, combine the chicken, cream cheese, egg, egg whites, Parmesan cheese, salt, white pepper, and garlic powder.Mix until fully combined. The mixture should be thick, tacky, and moldable, not wet. If needed, refrigerate for 10 minutes to firm up.
In a shallow bowl, mix pork panko and smoked paprika.
Using your preferred scoop size, portion the mixture and lightly roll into nuggets without flattening.Coat each piece in the pork panko mixture, pressing lightly so it adheres.Place on a parchment-lined baking sheet or air fryer tray with space between each piece.
Air Fryer Method
Preheat air fryer to 380°F. Lightly spray basket.Place nuggets in a single layer without overcrowding. Spray tops lightly with oil.Cook for 6 minutes. Shake or flip.Cook an additional 5–6 minutes, until internal temperature reaches 165°F.
Oven Method (best crispy texture)
Preheat oven to 425°F. Lightly spray nuggets with avocado or olive oil spray.Bake for 12 minutes. Flip each piece.Bake an additional 3–5 minutes, until internal temperature reaches 165°F and the exterior is lightly golden.Optional: Broil for 1–2 minutes for extra crispness.
These Low Carb Keto Cheddar Sausage Stuffed Bagels are a tasty and easy baked bagel that has no grains, no nuts, no gluten and is 100% perfection!
Keto Cheddar Sausage Stuffed Bagels
These low carb keto cheddar sausage stuffed bagels are the ultimate high-protein, grain-free breakfast that’s easy to make, perfect for meal prep, and satisfying for the whole family.
Made with simple ingredients like coconut flour, mozzarella cheese, Italian sausage, and whey protein, these bagel bites are fluffy, cheesy, and incredibly filling-all while staying low in net carbs, under 2 grams. All nutritional info is at the bottom of this page.
If you’re looking for a keto snack, meal prep breakfast, or air fryer-friendly bagel alternative, this recipe is one you’ll come back to again and again.
Why These Low Carb Bagels Work
When it comes to creating recipes that actually support weight loss in midlife, it’s not just about being low carb-it’s about being high protein, satisfying, and sustainable.
These bagel bites check all the boxes:
High protein for satiety and muscle support
Low carb to help manage cravings and blood sugar
Moderate fat (not overly high) for better fat loss in midlife
Easy to prep ahead for busy weeks
This is exactly how I approach recipes now through my Midlife Macro Method-not extreme keto, but a balanced, sustainable approach that actually works.
Perfect for Meal Prep and Busy Weeks
If you’re anything like me, you want meals that you can make once and enjoy multiple times.
My life is all about getting the most bang for my buck as far as time goes in the kitchen. I want to make it once, have a lot left over, to enjoy multiple times during the week. These bagels are the perfect thing to make ahead on the weekend and store in the fridge for the week ahead.
These cheddar sausage stuffed bagels are ideal for:
Meal prep breakfasts
Grab-and-go snacks
Feeding the whole family
A quick reheat option during the week
Make a batch on the weekend, store in the fridge, and reheat when needed. They hold up beautifully and save you from decision fatigue.
Healthy, easy, make ahead, low carb, satisfying! And if you too have someone in your family with a nut allergy, this is perfect for them. If you have someone who doesn’t like coconut like my youngest son, no problem, they will never even taste it!
Ingredients for Cheddar Sausage Stuffed Bagels
Eggs
Sour cream
Ground flaxseed
Sea salt
Baking powder
Coconut flour
Whey protein powder
Shredded cheddar cheese
Italian seasoning
Garlic powder
Italian sausage (casings removed, cooked and crumbled)
These ingredients create a fathead-style dough without almond flour, making this a great option for those needing a nut-free, gluten-free, low carb recipe.
Easy Swaps and Variations
This recipe is incredibly flexible depending on your preferences or dietary needs:
Protein swaps:
Ground turkey or chicken instead of pork sausage
Add cooked bacon for extra flavor
Dairy-free option:
Use dairy-free shredded cheese
Swap sour cream with coconut cream
Flavor variations:
Add bagel seasoning for a classic bagel flavor
Try onion powder or everything seasoning
Add jalapeños for heat
Midlife Macro Tips for This Recipe
This recipe is Midlife Macro Approved, meaning it fits into a fat-loss focused approach for women in perimenopause and menopause.
Here’s how to use it effectively:
Pair with a side of leafy greens or cruciferous vegetables
Add extra lean protein if needed to hit your daily goals
Keep fat moderate (this recipe already supports that balance)
Use as a meal prep breakfast to avoid skipping protein
Remember: protein is key for satiety, metabolism, and maintaining muscle as we age.
Air Fryer Option
Yes, you can make these in the air fryer.
Use silicone molds or a safe bowl
Cook at 325°F for about 12–15 minutes
Add cheese at the end and cook a few more minutes
This gives you a slightly crispier exterior while keeping the inside soft and cheesy.
Storage and Reheating
Store in the fridge up to 4 days
Freeze for longer storage
Reheat in microwave (30–60 seconds) or air fryer
These reheat beautifully and keep their texture.
New Here?
If you’re new to my content, here’s what you need to know:
I’ve been sharing sugar-free, low carb recipes since 2011, but my approach has evolved-especially for women in midlife.
What worked in our 20s and 30s doesn’t always work anymore.
This Keto Low Carb Spicy Shrimp Tacos with slaw recipe is a quick low carb meal that can be made in under 30 minutes! It’s fast, tasty, and a big hit with the whole family, keto or not!
Easy Keto Low Carb Spicy Shrimp Tacos with Slaw
(Healthy, High Protein, 30-Minute Meal)
If you’re looking for the best shrimp tacos that are quick, flavorful, and actually support your goals in midlife—these easy keto shrimp tacos are it.
These low carb shrimp tacos are made with seasoned shrimp, crisp cabbage slaw, and a creamy, tangy sauce, all wrapped in lettuce wraps or your favorite low carb tortillas.
They’re perfect for a busy weeknight, ready in under 30 minutes, and packed with protein without going overboard on fat—making them ideal for my Midlife Macro Method.
Why These Are the Best Healthy Shrimp Tacos
These aren’t just delicious tacos… they’re designed to actually work for your body—especially if you’re in perimenopause or menopause and traditional keto stopped working.
High protein, moderate fat
Only 3g net carbs per serving
Made with fresh ingredients
Perfect for taco night
Family-friendly and customizable
If you’ve ever felt stuck doing high-fat keto, this recipe is going to feel like a breath of fresh air.
LOWER FAT KETO
The biggest controversy with a ketogenic diet has always been in the dietary fat amount one should consume for weight loss.
Some experts believe high fat is best, anywhere from 70-80% daily. Others believe it’s best to use fat as a lever and adjust to anywhere from 50-70% depending on your goals and if you have any underlying conditions or autoimmune disease.
In my experience before I was diagnosed with hypothyroidism, I was gaining weight on a keto diet of 70% fat. I was not able to lose weight until I lowered my dietary fat intake and increased my protein intake. Again, everyone is different and changing things that are not working for you is the key.
In order to see weight loss, I reduced to 60% dietary fat and started incorporating intermittent fasting as well as getting properly diagnosed and on medication to treat my low functioning thyroid. How much fat you should eat to lose weight on a ketogenic diet is one that will have to be determined as you follow the basic keto macros and see what works for you.
I was so encouraged that I wasn’t broken when it came to weight loss and inspired to share this with others that I created a 4 week Stall Buster Keto course for those struggling to lose weight on the traditional keto macros or those just stuck in their weight loss.
Lower Fat Keto (What Actually Works)
There’s a lot of confusion around keto and fat intake.
Instead of forcing high fat, I teach using fat as a lever, not a goal.
For many women, especially in midlife:
Too much fat = stalled weight loss
Not enough protein = cravings + muscle loss
So recipes like these spicy shrimp tacos focus on:
Lean proteins like raw shrimp
Light sauces instead of heavy ones
Optional fats (like cheese or avocado)
This gives you flexibility while still staying low-carb and satisfying.
My Shift from High Fat Keto to Midlife Macros
There was a time I followed a strict keto diet with 70–80% fat… and instead of losing weight, I was gaining.
When perimenopause hit, everything changed.
My body became more sensitive to:
Excess dietary fat
Hormonal fluctuations
Stress and inflammation
And what I discovered (through my own journey and coaching thousands of women) is this:
More fat isn’t always better—especially in midlife.
The slaw recipe with our keto spicy shrimp includes a plain Greek yogurt but that could easily be swapped with a dairy free yogurt if needed or just mayonnaise.
This is what I love—one meal, multiple ways, no need to cook separate dinners.
If you don’t feel like making tortillas at all, you can use some romaine leaves as boats or Bibb lettuce to use as cups or even iceberg to use as a wrap!
The tastiest fish tacos ever! If you’re a taco fan these super easy Low-Carb Keto Spicy easy Shrimp Tacos will blow your mind. So simple and yet so delicious. Made with simple spices in a light and fresh garlic cilantro yogurt sauce, they’re healthy and low in carbs. This meal makes for a speedy lunch or lighter low-carb dinner.
Place the shrimp in a mixing bowl. Add the spices and seasoning (chili, paprika, cumin, garlic powder, onion powder, salt and pepper). If you have time, allow to marinade for 1 hour or overnight. Set aside.
Tortillas
Meanwhile, prepare the tortillas as per my recipe. Click here for recipe.
Garlic Cilantro Yogurt and Slaw
First prepare the garlic cilantro yogurt by adding all the ingredients to a mixing bowl and stir to combine. Season to taste. Add the shredded cabbage, green onion and cilantro to the yogurt and toss to combine.
Shrimp
Heat 1 tbsp of olive oil over a medium heat. Add the shrimp and cook for about 2 mins. Add 1 tbsp of water to loosen into a bit of a sauce and fry until cooked through, about another 2 – 3 minutes.
Assembling Tacos
Add some slaw to the tortillas, top with shrimp, optional avocado, cheese and highly recommended squeeze of lime!
Storage
Best fresh but the tacos can be made in advance and stored in the fridge for two days or frozen.
Notes
Net Carbs 3 gRecipe Note: Nutritional Info does not include almond flour tortillas which have 2 net carbs per tortilla.Midlife Macro Approved! This recipe was first published in June 2021.
