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.

That’s why I created my Midlife Macro Method, focusing on:

• High protein
• Moderate fat (not extreme keto)
• Low carb for blood sugar balance
• Sustainable fat loss without restriction

If you’re ready for more support:

• My Midlife Macro Meal Plans take the guesswork out of what to eat
• My coaching inside the Sugar Free Mom Tribe helps you stay consistent
• My best selling book, The 30 Day Sugar Elimination Diet has helped thousands of people lose weight and my new book Good, Better, Best walks you through a realistic approach to long-term success.

You don’t need to be perfect—you just need a plan that works for your life.

Low Carb Keto Cheddar Sausage Stuffed Bagels

The post Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe appeared first on Sugar-Free Mom.

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.

So I adjusted:

• Lowered fat to a moderate range
• Increased protein intake
• Focused on real, whole foods

And that’s exactly how my Midlife Macro Method was born.

These healthy shrimp tacos are a perfect example of that approach:

✔ Lean protein (shrimp)

✔ Controlled healthy fats (olive oil, optional avocado)

✔ Low carbs

✔ Balanced for fat loss without deprivation

Other Fish Taco Options

Not a shrimp fan? No problem.

You can swap with:

• Salmon
• Cod
• Any white fish
• Even leftover grilled fish

But shrimp is my go-to because it cooks in just minutes, making this perfect for a quick weeknight dinner.

Other ideas would be these salmon nuggets or just baking some salmon with the spices in this recipe.

Slaw Variations

Not into creamy slaw? Try:

• Vinegar-based cabbage slaw
• Avocado slaw
• Italian Slaw Simple lime + olive oil dressing

Or keep it super simple with:

Lime juice

Shredded cabbage

Fresh cilantro

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.

Taco Variations (Keep It Low Carb or Flexible)

You can easily customize depending on your needs:

Low Carb Options

• Lettuce wraps (Bibb lettuce works great)
• Almond flour tortillas
• Nut Free tortillas
• Cauliflower Tortillas

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!

LOW CARB KETO SPICY SHRIMP TACOS

The post Easy Keto Low Carb Spicy Shrimp Tacos with Slaw appeared first on Sugar-Free Mom.

If you’re looking for a low carb appetizer, high-protein snack, or an easy appetizer recipe for gatherings, these healthy low carb keto avocado deviled eggs are one of my favorite go-to recipes.

Why You’ll Love These Avocado Deviled Eggs

They’re creamy, packed with flavor, loaded with healthy fats, and naturally low in carbs-making them perfect for anyone following a low-carb diet or keto lifestyle.

And let’s be honest… deviled eggs are always a great choice. But adding avocado takes them to a whole new level.

• Low-carb & keto friendly (just ~1 g net carbs per serving)
• Made with simple ingredients you already have
• Perfect for meal prep or a party platter
• Naturally gluten-free
• A great way to use up hard boiled eggs (hello, leftover Easter eggs!)
• Packed with protein and healthy fats to keep you full

How to Make Perfect Hard-Boiled Eggs

Getting perfect hard-boiled eggs is key for the best deviled eggs.

1. Place eggs in a large pot and cover with cold water
2. Bring to a boil over medium-high heat
3. Once boiling, cook for 10–12 minutes
4. Transfer immediately to an ice bath (ice water)

This step is crucial—it stops cooking and makes peeling so much easier.

Pro Tip: Older eggs peel better than super fresh ones.

The Best Part About This Recipe

The creamy texture from the avocado makes these feel indulgent, but they’re actually incredibly nourishing.

Unlike traditional deviled eggs, this version adds:

• More fiber
• More potassium
• Heart-healthy fats

It’s truly a great option when you want something satisfying without feeling heavy.

Why Healthy Fats Matter (Especially in Midlife)

Let’s talk about why this recipe is more than just delicious.

Avocados are rich in monounsaturated fats, which:

• Support heart health
• Help stabilize blood sugar
• Keep you fuller longer (less grazing!)
• Support hormone balance

And in midlife, this matters even more.

When you pair healthy fats with protein, you create meals and snacks that help reduce cravings and support fat loss—not just weight loss.

Why Eggs Are One of the Best Foods You Can Eat

Eggs are one of the most nutrient-dense foods on the planet.

Each egg contains:

• High-quality protein
• Choline (important for brain and liver health)
• B vitamins for energy
• Healthy fats

And here’s something I tell my clients all the time…

 Protein becomes even more important as we age.

Why?

• Helps preserve lean muscle
• Supports metabolism
• Keeps you full longer
• Reduces cravings and overeating

This is why I always emphasize protein-first meals in my Midlife Macro Method.

And these deviled eggs? They’re an easy way to do exactly that.

Tips for the Best Avocado Deviled Eggs

• Use a ripe avocado (soft but not mushy)
• Add extra lemon juice to prevent browning
• Use a piping bag for that classic deviled egg look
• Chill before serving for best flavor
• Don’t skip seasoning—salt brings everything together

Easy Swaps & Variations

Want to customize this recipe? Here are some great options:

Dairy-Free

Already naturally dairy-free

Mayo-Free Option

Swap mayo with:

• Greek yogurt (if not dairy-free)
• Mashed avocado + olive oil

Spice It Up

Add:

• Cayenne pepper
• Chili powder
• Hot sauce

No Pickles?

Use:

• Capers
• Relish
• Or skip altogether

Extra Protein Boost

Top with:

• Crumbled bacon
• Chopped turkey bacon
• Smoked salmon

Storage Tips

• Store in an airtight container
• Best eaten within 1–2 days
• Add extra lemon juice if prepping ahead to prevent browning

Healthy Low Carb Keto Avocado Deviled Eggs Recipe

The post Healthy Low Carb Keto Avocado Deviled Eggs Recipe appeared first on Sugar-Free Mom.

This is a quick and easy, fudgey sugar free keto mug brownie recipe that makes just 2 servings! This is an exclusive keto recipe from my new book The 30-Day Sugar Elimination Diet! This keto brownie recipe can be enjoyed on a keto diet or low carb diet at just 4 g net carbs per serving.

Keto Brownie Mug Cake

If you’ve got a sweet tooth and want a quick fix that won’t derail your goals, this low carb keto mug brownie is about to become your go-to. It’s rich, fudgy brownie perfection made in a microwave-safe mug in just about 60 seconds.

This single-serving dessert (well… technically 2 servings!) is perfect for portion control, especially when chocolate cravings hit hard. Unlike traditional mug cakes, this isn’t light and fluffy-it’s dense, moist, and truly tastes like the real deal chocolate brownie.

Even better? This sugar-free, gluten-free, low carb dessert fits beautifully into a low carb diet or keto lifestyle, with just 4 g net carbs per serving and simple ingredients you likely already have in your kitchen.

Keto Mug Brownie vs Traditional Mug Cakes

Most traditional mug cakes are made with refined flour and added sugar, which can spike blood sugar and leave you craving more.

This version:

• Uses almond flour or sunflower seed flour
• Contains no refined sugar or regular chocolate chips
• Is naturally low carb and keto-friendly
• Keeps you satisfied with healthy fats and protein

The result? A fudgy keto mug brownie recipe that satisfies without the crash.

Why You’ll Love This Recipe

• Quick cooking time – ready in about 1 minute
• Single serving dessert – no leftovers tempting you
• Low carb keto brownie mug cake with simple pantry ingredients
• Microwave or oven option
• Easy to make dairy free, nut free, and sugar-free
• Perfect when you want a special treat without overdoing it

Ingredient Swaps & Customizations

Make it Dairy-Free

You can easily turn this into a dairy-free keto mug brownie:

• Replace heavy cream → canned full-fat coconut milk
• Replace butter → coconut oil or even olive oil

This keeps it rich and moist while still being completely dairy free.

Make it Nut-Free

For those with a nut allergy, simply swap:

• Almond flour → sunflower seed flour (same amount)

 Tip: Sunflower seed flour can sometimes turn slightly green due to a reaction with baking powder-totally safe and doesn’t affect taste!

Updated Sugar-Free Sweetener Options (No Swerve)

Since I no longer use Swerve, here are my preferred swaps:

• Monk fruit-allulose blend (granular sweetener) – best texture
• Chocolate liquid stevia – enhances chocolate flavor
• Vanilla stevia – adds warmth and sweetness

 Tip:

•  My Sweetener Guide and Conversion chart can help you determine how much to use. 
• If using liquid stevia, start small (about 10–15 drops) and adjust
• For best taste and structure, a granular monk fruit blend gives that classic brownie texture

Chocolate Options

• Use sugar-free chocolate chips for extra richness
• Or skip them for fewer calories and still enjoy a deep chocolate flavor

What if I don’t like espresso powder?

You can leave it out, but it really enhances that deep dark chocolate flavor without tasting like coffee. 

Can I make this without a microwave?

Yes! The oven method works perfectly and gives a slightly more cake-like texture while still staying fudgy.

Can I double the recipe?

You can, but I recommend keeping it as a single-serving dessert for portion control and freshness.

Pro Tips for the Best Fudgy Mug Brownie

• Add a pinch of salt to balance sweetness
• Use a microwave-safe mug or small bowl for even cooking
• Microwave in 30-second intervals to avoid overcooking
• Don’t skip the espresso powder—it enhances chocolate flavor (no coffee taste!)
• Slightly undercook for that gooey fudgy brownie center

Storage Tips

• Store covered in the fridge up to 1 week
• Reheat for 30 seconds or enjoy chilled
• Texture stays soft and fudgy even after reheating

What is The 30-Day Sugar Elimination Diet?

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

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

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

Reviews on Amazon

RoseieLB

5.0 out of 5 stars

 Very easy to follow. This is so well written.

I have a huge collection of books on health and wellness, healthy eating and of course, cookbooks. Im an RN and advocate for using nutrition to improve our health and prevent illness.

I am a strong proponent of eating sugar-free/low carb/keto. I’ve followed Brenda Bennett for a long time. And I have used many of her recipes.

However, this book is one of the best I’ve ever seen.

Her education about the benefits and theories of this life-style (I won’t use the word “diet”) is easy to read and comprehend.

The recipes are simple to follow, easy to prepare, and a minimum of ingredients.

She includes a fabulous 30 day eating plan which is so easy to follow. You will have a shopping list for pantry items. Then, with the recipes for 1 week you’ll have a list of other ingredients you’ll need. But only in the amount you need for that week. And leftovers are included so you won’t waste any ingredients or food.

My husband eats differently from me. So, I am often cooking for me. These recipes are perfect! Many of them are for 2 servings.

This is my favorite eating plan/cookbook. Lastly, I implore you to give up sugar! You can live without it. Your health will improve and your excess weight will come off. I’ve lived it for years. Congratulations Brenda. Well done!

---

bgailk

5.0 out of 5 stars

 At first glance/preview this plan looks doable

I’m looking for a way to get my pre-diabetic husband and myself off an overloaded sugar lifestyle. I’ve read through this book and think it’s doable because the recipes look uncomplicated – with ingredients I am familiar with and quick to prepare. They also look like the portions are enough to keep us from feeling deprived of food. I also like that this author has places I can look to for extra help and support. So here’s to success!

---

CamiJo

5.0 out of 5 stars

 Excellent Book! It’s the real deal!

Brenda’s the real deal and thus book is amazing! My journey to becoming sugar/gluten free started cold turkey in 2015 as I came to realize I had a sugar addition. I’ve personally experienced much of what Brenda shares in her book and on her blog, and her approach & tactics really work. I’ve tried several of her recipes and they’re legit good. This book is worth the buy!!

---

Tracy Cox

5.0 out of 5 stars

 Life Changing Plan

I started this program in Jan of this year with the 6 week Sugar Detox and Tribe Membership. Best decision I ever made. My A1C was 9.3. Today 11 months latter my A1C is 6.2. My Doctor is 100% behind this plan as well. I am almost at my first goal weight of 250 and went from size 26W plus to 20W. I challenge you to join the SugarFree Mom tribe!

Perfect Single-Serve Dessert Mug Cake Recipes

1 Minute Sugar Free Keto Chocolate Mug Cake

Keto Chocolate Peanut Butter Mug Cake

Sugar Free Keto Cinnamon Roll Mug Cake

Low Carb Cannoli Mug Cake

Sugar Free Keto Tiramisu Mug Cake

Sugar Free Pumpkin Mug Cake

This easy dessert is one of my favorite ways to satisfy a craving without falling off track. Whether you’re following a low carb diet, keto lifestyle, or just trying to reduce sugar, this low carb keto mug brownie recipe hits that perfect sweet spot.

It’s fast, customizable, and truly tastes like a delicious brownie—no compromise needed.

Sugar-Free Low Carb Keto Mug Brownie

The post Best Sugar Free Gluten Free Low Carb Keto Mug Brownie appeared first on Sugar-Free Mom.

This Sugar Free Low Carb Keto Italian Lemon Cream Cake is a stunningly beautiful, elegant cake that’s perfect for any celebration, from a friend’s birthday to holidays with your Italian family. Best of all, it’s completely gluten free, nut free, and low carb, with just 4g net carbs per slice.

Why This is the Best Keto Lemon Cake

If you’ve been struggling to find a keto lemon cake that actually tastes like a real bakery dessert, this is the one.

It’s soft, light, full of fresh lemon flavor, and layered with a creamy filling that makes every bite feel indulgent, without going off track.

This isn’t just another lemon cake recipe-it’s one that truly delivers on texture and flavor, even for those not following a keto diet.

You get that classic lemon cake experience without the heaviness or dryness that can sometimes happen with coconut flour recipes.

What makes it stand out:

• Soft, fluffy coconut flour cake batter
• Bright lemon flavor from fresh lemon juice and lemon zest
• Creamy mascarpone filling (similar to a light cream cheese frosting)
• Buttery crumb topping that bakes golden brown
• Just 4g net carbs per slice

This is the kind of cake that gets rave reviews, even from non-keto friends and family.

Italian Cream Cake vs Italian Lemon Cream Cake

Here’s something that might surprise you…

Traditional “Italian Cream Cake” isn’t actually Italian.

Growing up in an Italian family, with my father from Sicily and my Nonna born and raised in Italy, we never once had that version of a cream cake. The one you often see-with coconut, pecans, and a yellow cake base, actually comes from the Southern United States.

But this Italian Lemon Cream Cake is the one my family fell in love with.

It’s light, fresh, and centered around simple flavors—lemon, cream, and a delicate cake texture. It reminds me much more of the desserts you’d expect from an Italian kitchen: not overly sweet, but beautifully balanced and elegant.

When my parents would take us to Olive Garden they discovered this Italian Lemon Cream Cake and then for every holiday or family party, would purchase one to enjoy together.

The origin of this Italian Lemon Cream Cake is also not one found in Italy, but with a lemon mascarpone filling, lemon flavored yellow cake and butter crumb topping, this is more Italian than any other version you’ll try. 

How to Make a Keto Italian Lemon Cream Cake

This recipe comes together in three simple parts, and once you understand the flow, it’s much easier than it looks.

Cake Batter

The base of this cake uses a coconut flour mixture, which keeps it nut free while still giving structure and softness when done correctly.

I adapted my fabulous Coconut Flour Muffin recipe to create this perfectly, nut free, keto yellow layer cake!

Making an easy zingy, lemony, creamy filling wasn’t hard at all. The biggest issue for some is your choice of keto sweetener to use.

Because coconut flour absorbs a lot of liquid, the combination of eggs, sour cream, butter, and heavy cream is essential. This is what creates that moist, tender crumb instead of a dry texture.

Key ingredients in the cake:

• Coconut flour
• Monk fruit allulose sweetener
• Sour cream
• Heavy cream
• Eggs
• Lemon extract

Lemon Cream Filling

The filling is where this cake really shines. It’s creamy, light, and full of lemon flavor without being overpowering.

It blends together into something that tastes like a cross between whipped cream and a soft cream cheese frosting.

You’ll use:

• Mascarpone cheese (or cream cheese)
• Monk fruit allulose
• Lemon juice + lemon zest
• Heavy whipping cream

Butter Crumb Topping

This simple topping adds texture and that bakery-style finish that makes this feel like a keto home bakery dessert.

Made with cold butter and coconut flour, it bakes into a lightly crisp, golden brown crumble that contrasts perfectly with the soft cake layers.

Best Sweeteners for This Recipe (Updated)

Over the years, I’ve tested a lot of sweeteners, and I no longer use Swerve in my recipes.

For this cake, the best results come from:

• Monk fruit allulose blend (confectioners)
• Liquid lemon stevia (optional, to enhance sweetness)

This combination avoids the cooling effect and gives a smoother, more natural sweetness. If you’re adjusting sweetness levels, always start small, taste, and adjust as needed.

I’ve been creating sugar free recipes for the last 15 years using many different sweeteners. My Keto Sweetener Guide and 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. 

Tools to make an Italian Lemon Cream Cake

KitchenAid Mixer– Using both the paddle attachment for the cake ingredients and then using the whisk attachment to create a fluffy mascarpone filling, this mixer is my best friend!

Food Processor– The Butter Crumb topping is literally made in minutes with nice, cold butter, pulsing it in the food processor. You would have to cut the butter into the coconut flour for quite some time to create the same crumb topping effect. 

Spring Form Cake Pans-Spring form pans are one of the best kinds of cake pans, helping you easily remove delicate cakes without destroying the cake. I use two-9-inch spring form pans for this recipe. 

Ingredient Swaps 

If you’re missing an ingredient or need to make adjustments, here are the best swaps that still keep the texture and flavor on point.

Coconut Flour Substitutes

Coconut flour is very absorbent, so substitutions need to be done carefully.

• Do not swap 1:1 with almond flour
• If using almond flour:
  • Use about 3–4 times more
  • Reduce liquid slightly

Mascarpone Cheese Swap

If you don’t have mascarpone, you can still make this work beautifully.

• Cream cheese (full fat)
• Dairy-free cream cheese alternative

This will create a slightly tangier flavor but still a creamy, delicious filling.

Sour Cream Substitutes

Sour cream helps create moisture and richness in the cake.

Good alternatives include:

• Full-fat Greek yogurt
• Coconut cream (for dairy-free)
• Labneh

Xanthan Gum vs Glucomannan

Both help bind and stabilize the cake.

• Xanthan gum → more common, reliable structure
• Glucomannan → natural fiber, very powerful thickener
• Use one or the other—not both.

Xanthan gum is a common food additive that helps to thicken and stabilize foods, especially baked goods that are gluten free. It’s provides that texture that gluten would have provided.

It’s a soluble fiber that your body doesn’t breakdown and can’t digest so it doesn’t provide any calories or carbs. Some people don’t like to use it because it is a sugar derived typically from corn. If you’re not a fan of using xanthan gum, glucomannan is the next best choice.

Glucomannan is a natural, water soluble, dietary fiber made from the root of the konjac plant. It can be found as a powder, which is what I used in this recipe, but can also be found in capsule form.

Because of its ability to soak up liquids, it is an impressive thickener and emulsifier. If you’ve never heard of it before, maybe you’ve tried shiritaki noodles? It is the main ingredient for those noodles and has very little carbs and calories. Either of these will work well in this recipe.

Helpful Tips for Best Results

Getting the texture right with a keto cake is all about the little details.

• Bring all ingredients to room temperature
• Don’t overmix the cake batter
• Use fresh lemon juice for the best lemon flavor
• Let the cake cool completely before assembling
• Store in an airtight container in the fridge

Serving Ideas

This cake is beautiful enough to serve as a whole cake for special occasions, but you can easily dress it up or keep it simple depending on your needs.

• Top with fresh berries
• Light dusting of powdered monk fruit
• Serve as a naked cake (skip sides if preferred)
• Add extra lemon zest on top for presentation

This low carb Italian lemon cream cake is one of those recipes that proves you don’t have to give up dessert to stay consistent.

It’s elegant enough for a celebration, simple enough to make at home, and delicious enough that no one will ever guess it’s sugar free.

Whether you’re making this for your family, a special event, or just because you’re craving something sweet, this cake truly delivers every time.

All my Italian family absolutely loved this copycat version of the Olive Garden Italian Lemon  Cream Cake! I enjoyed this for my birthday and would make it and take it to any party with non keto friends! It’s a show stopper! Enjoy! 

 Low Carb Italian Lemon Cream Cake (Keto, Nut Free)

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

These sugar free keto mini mocha cheesecakes are quick and easy to make and have 13 grams of protein and just 6 grams net carbs!

Keto Mini Mocha Cheesecakes

Coffee lovers and chocolate lovers looking for a decadent keto treat will love these mini mocha cheesecakes that are rich, satisfying, and actually support your goals, this recipe checks every box.

Unlike a traditional cheesecake made with sugar, flour, and a high-fat cheesecake filling, these low carb individual cheesecakes are designed for a keto diet, balanced macros, and stable blood sugar-without sacrificing flavor.

Even better? No water bath, no springform pan, and no complicated steps to make a batch of mini cheesecakes.

Most low carb cheesecakes are either too high in fat or too small to feel satisfying. This recipe solves both problems.

Instead of a traditional cheesecake filling made with heavy cream and lots of fat, these low carb mini cheesecakes use nonfat Greek yogurt and eggs to create a creamy texture with more protein and fewer calories.

You still get that decadent flavor, but in a way that helps:

• Support stable blood sugar
• Reduce cravings
• Keep you full longer
• Fit into my midlife macro approach

This recipe keeps things lighter and more balanced by using:

• Greek yogurt instead of heavy cream
• A naturally creamy cheesecake batter without excess fat
• A smart sugar substitute instead of regular sugar
• Just a small amount of coconut flour instead of almond flour or white refined flour.

The result is a dessert with a creamy texture that feels indulgent but fits your lifestyle. Nutritional information is located at the bottom of this page on the printable recipe card.

Tips for Best Results

Getting that perfect creamy mocha cheesecake texture is easy if you follow these tips:

• Use room temperature ingredients for smoother blending
• Don’t overmix—just scrape the sides of the bowl as needed
• Avoid overbaking—slightly soft centers are ideal
• No need for a water bath—these bake perfectly without it
• Chill fully before serving for best texture

Easy Swaps & Substitutions

Don’t Like Coffee Flavor?

No problem—you can still enjoy these as low carb cheesecakes:

• Skip espresso powder → chocolate version
• Add cinnamon for warmth
• Add peppermint for a holiday season dessert
• Use decaf instant coffee if sensitive

No Coconut Flour?

You can substitute:

• Almond flour or almond meal (if not nut-free) but please note you will need to use at least 3-4 tablespoons instead of one.
• Increase slightly and adjust for texture

Sweetener Options

Choosing the right sugar substitute matters. You can use any low carb sweetener you like but here are my favorites.

• Powdered monk fruit → best texture
• Allulose → no cooling effect
• Erythritol → can be used but may feel cooling

​My best tip to avoid an aftertaste is to use two sweeteners which help cancel out the after tastes of either.

I am using both chocolate liquid monk fruit and vanilla liquid stevia. Taste your batter before adding eggs to see if it’s sweet enough for you. 

Dairy Swaps

• Replace Greek yogurt with blended cottage cheese
• Use lactose-free yogurt if needed

Want a Cheesecake Base?

If you prefer a crust or cheesecake base, try:

• A low carb cookie crust
• Coconut flour + melted butter
• Press into the bottom before adding batter

Want to make them in a muffin tin?

​If you want to make these in a standard muffin cups pan, I would use paper cupcake liners or silicone liners or pan for easy removal.

You won’t be able to make 12 but you should be able to make at least 9 mini keto cheesecake bites with the basic ingredients in this easy recipe. 

Why This Works for Blood Sugar and the Keto Diet

These keto mini little cheesecakes are designed to support:

• Stable blood sugar
• Lower total carbs
• Higher protein for satiety

Per serving:

• Calories: 109
• Protein: 13g
• Fat: 3g
• Total Carbs: 9g
• Fiber: 3g
• Net Carbs: 6g

Because they’re balanced—not just high fat—they’re much easier to include in a sustainable routine.

Storage Tips

• Store in an airtight container in the fridge
• Best within 3 days
• Can be frozen for up to 1–2 months
• Thaw overnight in refrigerator

Midlife Macro Friendly Dessert

If you’ve been following me, you know I don’t believe in cutting out dessert. I just make them sugar free and work for me, not against me.

Instead, I focus on:

• Prioritizing protein
• Keeping carbs controlled
• Creating meals (and treats) that actually satisfy

These keto mini cheesecakes are a perfect example of that balance.

My Simple Mocha Topping (as shown)

​One of the best things about these mini mocha cheesecakes is how easy they are to dress up—even when you keep them right in the ramekins (no need to remove them or create extra work).

Here are a few simple, beautiful topping ideas you can use:

​This is what I did—and it’s quick, elegant, and perfect for photos:

• Lightly dust the tops with unsweetened cocoa powder
  • Use a mini strainer and gently tap for an even finish
• Leave cheesecakes in the ramekins for easy serving (and less mess)
• Add 2–3 whole coffee beans on top for a mocha look
• Pipe a small swirl of plain Greek yogurt in the center

Easy piping tip (no fancy tools needed):

• Add yogurt to a small ziplock bag
• Push it into one corner
• Snip the tip with scissors
• Pipe a simple swirl right into the center

It creates a clean, bakery-style finish without needing a piping bag.

Other Easy Topping Ideas

If you want to switch it up, here are more options that still keep things low carb and keto friendly:

• Sugar free whipped cream-Light, fluffy, and classic
• Dark chocolate shavings or melted chocolate drizzle-Adds richness and a more decadent feel
• Cocoa powder + cinnamon dusting-Great if you skip the coffee flavor
• Chopped sugar free chocolate chips-Adds a little texture

Keep It Simple (My Favorite Approach)

Honestly, these have such a naturally creamy texture and rich flavor, they don’t need much.

A simple dusting + a small swirl + a few coffee beans is more than enough to make them feel special without adding extra carbs or effort.

Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes

The post Easy Sugar Free Low Carb Keto Mini Mocha Cheesecakes appeared first on Sugar-Free Mom.

This easy homemade keto breakfast sausage is a completely clean breakfast protein your whole family will love. Made with simple ingredients, no added sugar, and no fillers, this recipe creates delicious breakfast sausage patties that taste even better than anything from the store.

Why Make Your Own Breakfast Sausage?

If you’ve never made your own homemade breakfast sausage before, you’ll be surprised how simple it is and how much better you feel knowing exactly what’s in your food.

​Most store-bought options—even the “healthy” ones—often contain hidden sugar, additives, or low-quality meat from conventional pig farms.

Making your own allows you to:

• Choose high-quality ground meat
• Avoid added sugar and fillers
• Use pasture-raised pork or regeneratively raised meats
• Control flavor, salt, and spice levels
• Create a completely clean breakfast protein

If you can, look for pork from dedicated family farms that prioritize:

• Low-stress environments
• Natural behaviors
• No added growth hormones 
• Better soil health through regenerative agriculture practices

This not only improves flavor, but also nutrient density.

SUGAR FREE BREAKFAST SAUSAGE

Since sugar is totally unnecessary to a delicious breakfast sausage, I figured a new recipe was due!

My recipe for sugar free keto breakfast sausage will leave you feeling very satisfied and shocked at how easy it easy to prepare at home. Once you make this, you will never go back to store bought breakfast sausage again!

Midlife Macro Tip: Prioritize Protein First

If you’re following my midlife macro approach, this recipe is a perfect example of how to start your day.

Many women are under-eating protein without realizing it.

When you prioritize protein:

• Cravings decrease
• Blood sugar stabilizes
• You stay full longer
• Fat loss becomes easier

These sausage patties are a simple way to build a high-protein breakfast without overdoing fat.

Most of the women I coach in my tribe community, are under-eating protein and when they finally start tracking how much they should be having, it is always a jaw dropping experience.

But many woman in my group coaching have noticed a considerable difference in sugar cravings disappearing when they increase their protein intake.

If you’ve not tried increasing your protein to decrease cravings, I highly recommend and you can start by making these breakfast sausages! 

Ingredient Swaps & Variations

Make this recipe work for YOU:

Protein Options

• Ground pork (classic, most flavorful)
• Ground turkey (leaner, great for lower fat days)
• Ground chicken (mild and lighter)

 Tip: If using lean meats, add a little avocado oil to prevent dryness.

Seasoning Swaps

No Bell’s seasoning? Try:

• Sage + thyme + rosemary + black pepper
• Add hickory smoked salt for that classic sausage flavor
• Increase red pepper flakes for a spicy version

Flavor Add-Ins

• Fresh garlic instead of powder
• Fresh herbs instead of dried
• Fennel seeds (key for that traditional sausage taste)
• A pinch of paprika for warmth

How to Cook Homemade Sausage Patties

• Use a large skillet over medium heat
• Don’t overcrowd the pan
• Press a small indent in each patty (helps them cook evenly)
• Cook patties until browned and internal temperature reaches 165°F

You can also bake them on a baking sheet at 400°F for an easy hands-off option.

Make Ahead, Store & Freeze

This recipe is perfect for meal prep.

Option 1: Freeze Raw

• Roll into a 12 inch log
• Store in an airtight container or plastic bag
• Slice and cook when needed

Option 2: Cook First

• Reheat quickly in a skillet
• Store in fridge up to 3 days
• Freeze up to 1 month

You can also prepare this recipe as instructed below, cook the patties, then allow them to cool completely. Place into an airtight container, layered with parchment and not overlapping.

You can now store in the refrigerator for up to 3 days or freeze for up to a month. 

Perfect for busy mornings or adding to:

• Breakfast burritos
• Egg scrambles
• Sausage gravy
• Meal prep bowls

KETO LOW CARB BREAKFAST RECIPES

I’ve got a ton of keto breakfasts and low carb breakfasts that would compliment these breakfast sausage patties nicely.

Here in my pictures you are seeing my dairy free chaffles and they are amazing! The whole family loves these for sandwiches, as well as topped with butter and syrup.

Another keto breakfast option to accompany these sugar free breakfast sausages, my cloud bread waffles , or cloud bread French Toast. 

But we can’t forget eggs right? Try any of these delicious recipes with my sugar free breakfast sausage; low carb baked eggs in peppers, Cheesy Spinach Baked Eggs, Ham & Cheese Quiche. 

EASY SUGAR FREE BREAKFAST SAUSAGE 

The post Easy Sugar Free Low Carb Keto Breakfast Sausage appeared first on Sugar-Free Mom.

Jeanne has lost 40 pounds and her blood sugar and liver enzymes are in normal ranges!

What is your age and where do you live?

Age: 67, I live in NV

How did you find sugarfreemom and when did you decide to join the 6 week Sugar Detox course?

The sugarfreemom.com link came up on my computer screen when I was looking for low carb recipes. I joined the 6-week Sugar Detox course & started on May 1^st, 2025.

Did you have any health or weight struggles before joining the course and membership?

Yes, I had some serious weight struggles before joining the course. I was having a lot of reactions to food in general. When I started the program, I just ate meat & vegetables.

I stopped all grains, wheat, gluten, dairy, high carb vegetables like corn. Within 1 week I was having less reactions to food on my plate. I immediately started feeling lighter with reduced joint pain.

What other programs have you tried before joining the sugar detox program?

I have tried a variety of diets such as:

• Optiva (this is prepackaged food, low calories, puts you into ketosis, you eat every 2 hours). I lost 50 lbs on this program but gained it all back within 6 months of going back to eating regular food.
• I tried Weight watchers (this didn’t work for me at all). I tried Atkins (but I got constipated on this strict program & I felt tired most of the time).
• I also lost 50 lbs in Lindora (over a 6-month period). All the weight came back when I went back to eating regular food. (I purchased a lot of Lindora food from the office I visited weekly).

How much weight did you lose and what other non scale victories have you had?

So far, I have lost 40 lbs. I am still 10 lbs from my initial goal. (At the urgent care I was 205 lbs) This triggered me to go home & look for an online program to connect with.

My liver enzymes are all within normal range now. Blood sugar levels are in normal range now.

I sleep better not only due to my blood sugar is normalized now, but I also sleep better now because I do movement daily now & that has become a regular thing for me.

On the 1^st of each month, I take my measurements on my abdomen, chest, arms, hips, legs & neck. I also take a photo 1^st of each month from the front, back & sides.

This helps me see my progress visually. Especially when I look back at the first few months.

I work-out with weights for my upper body 3 days a week, twice a week lower body, 3 times a week my core.

I try to walk daily (at least 5 days a week). My workouts are limited to 30 minutes (I avoid exhausting myself). I am getting stronger, now working out with many of my exercises with 10 lb dumbbells, I started back in May with 6 lb dumbbells.

What does a typical day of eating look like for you now?

A typical day of eating looks like now: I start eating at 10am – I go to bed around 10pm. So I try to have a 12-hour fasting window each day.

Breakfast is usually a piece of sausage or liver & some greens. My goal with each meal is at least 30 grams of protein.

Lunch I have more meat & vegetables. Dinner meat & vegetables.

If I get hungry between meals or crave something with chocolate…I will make myself a chocolate protein shake that has 2 grams of carbs & 30 grams of protein with coconut milk.

I consciously plan out my water each day, I fill up my glass jars…put them on the dining table. I make sure I drink them before the day is done.

I plan out my meals the night before, taking out whatever I need from the freezer. I plan out all meals that have protein, 1 month in advance.

I cook for foods in a “batch” manner. Now I make 2 lbs of turkey, chicken or beef meatballs in advance & freeze them.

I always have Primal sauces on hand that I can add to my meals.

I always keep the egg noodles on hand when I am craving something that looks & tastes like a carb.

I am prepared with my own healthy snacks, ie. Cottage cheese, plain yogurt, piece of string cheese wrapped in a slice of ham or baked pig skins.

For dessert I have 2 tbsp heavy cream over ½ cup frozen blueberries

What SugarFreemom recipes or resources have helped you?

The Sugar Free Mom recipes that have helped me greatly with dinner variety and tasty desserts.

The Sugar Free Mom keto chocolate cake (I make them in donut shapes), all her meatball recipes, and breakfast recipes have been great for us.

My latest & best tip for my family has been the low carb keto & ham cottage cheese egg muffins. I make them & freeze them. When they want some food, they heat 2 up in a pan for 5 minutes (this is so healthy & fills them up).

What have you learned from your journey?

I celebrate where I am now, I praise myself & tell myself, “you’re doing a great job…these changes are successful…I am getting stronger…I have greater endurance.

I am sleeping deeper & I feel rested when I wake up…the scale isn’t everything…I look at all wins in my life…I am winning & learning each day.

I’ve learned how to travel and stay on track. I pack all my food in a small travel pouch.

I’ve learned self-care as a priority. Weekly group support is working for me.

I attend the accountability group on Monday nights, the Tuesday group in the morning, Wednesday Coaching from you & Accountability group on Thursday night.

Final thoughts or takeaways?

You never know the advantages your family will also have when you make changes.

My blood sugar is stable now; I have very few a-fib events that were triggered by low blood sugar & foods that were causing inflammation in my system.

I prepare & cook much healthier meals for my family. They love the new recipes I am making.

My husband has lost 20 lbs & walking with me almost every day. My son & husband are both eating the healthy protein snacks I make for them.

My husband has stopped all the brown sugar to his tea, this was a lifelong habit that I worried he would never break.

This photo is taken 3.2.26, in the photo at the top of the page, my size 12 black shorts that I wore when I started the program & they were tight on me.

I had 3 c-sections, a lot of fat would accumulate 2″ below my bellybutton. At the start of the program this area was 46 inches. 

In my size 8 red shorts (the same company of the black shorts) but a smaller size. My waist today is 36.5. (4.5 inches off my waist). 2″ below my belly button is now 38.5 (7.5 inches off this area). 

You can listen to Jeanne’s interview here, just scroll down until you see her video with her long hair down.

LEARN MORE ABOUT THE SUGARFREEMOM TRIBE COMMUNITY AND GROUP COACHING PROGRAM.

LIVER RESET STARTS APRIL 1st!

The post Jeanne’s Weight Loss Success Story appeared first on Sugar-Free Mom.

These Keto Italian Easter Cookies or also called, Egg Biscuits, are low carb, sugar free, gluten free and with an incredible texture so delicious and close to traditional Italian Easter cookies you will be amazed!  

Sugar Free Italian Cookies

Easter Sunday is coming so it’s the perfect time to make one cookie that is always on our Easter dessert table!  These beautiful Italian cookies are now a sugar free, low carb, keto easy recipe. 

It’s been a pretty long time since I’ve actually had a traditional Italian cookie with sugar, probably been over 15 years now, but I do remember that perfect texture and subtle sweetness of this perfect cookie.

It was kind of dense, but light at the same time. Hard to explain if you’ve never tried them, but oh so memorable, especially with a cup of coffee.

My grandmother would make them every Easter and since she’s passed my mother has carried on that tradition, but this year it was my turn.

Mom had other obligations and our Italian egg biscuits were not on her list. Of course I knew I had to try my best to make not only my mother proud, but the legacy of my grandmother proud as well And I believe she would be with these classic cookies made healthier.

My mom has said, “these have the same texture as Grams!” 

Carbs in Italian Cookie Egg Biscuits

Classic Italian Easter cookies have about 23 grams of total carbs per cookie with 146 calories. A little bit too high in carbs for a keto diet and will spike blood sugar. 

Carbs in our Keto Easter Cookie Recipe

One of our keto cookies has just 2 total carbs per cookie and just 76 calories. 

Printable recipe card has all the rest of the nutritional information for you at the bottom of this blog post.

Making traditional holiday recipes for Easter or Christmas time and turning them into low carb recipes hasn’t been easy, but I always seem to find a way. I still want to feel like I’m not missing out on anything living a low carb lifestyle!

My other traditional favorites made healthier are my Paleo Pecan Snowball cookies, Carrot Cake Cheesecake, Peanut Butter Easter Eggs and Keto Cookie Dough Easter Eggs, all perfect for this Easter baskets!

That round biscuit shape is one way this classic Italian cookie is unique and stands out from other cookies. 

My children and husband thought they were delicious and just as good as the traditional ones they remember from Easters past. Hope you enjoy these lovely delicious cookies on your Easter table!

Updated Sweetener Options (2026)

Over the years, I’ve simplified the sweeteners I personally use and recommend in my kitchen. I no longer use erythritol sweetener blends, and this recipe has been updated to reflect the options I trust and bake with regularly.

For these Italian Egg Biscuits, here are my preferred sugar-free sweetener choices:

• Monk Fruit Allulose Blend (granulated) – my go-to granulated sweetener for the best texture and mild sweetness
• Allulose (granulated) – creates a softer, more traditional texture without cooling effect
• Confectioners Monk Fruit Allulose Blend – powdered sweetener is perfect if you want a smoother dough
• Liquid Monk Fruit or Liquid Stevia – great for reducing bulk sweeteners if preferred

Important Note:

Allulose is less sweet than traditional sugar, so if you are swapping between sweeteners, you may need to adjust to taste.

I always recommend checking out my Sweetener Guide & Conversion Chart so you can confidently swap based on what you have on hand.

Why These Cookies Are More Golden

You may notice in my updated photos that these cookies are a bit more golden than before.

That’s because I now use monk fruit with allulose instead of erythritol.

Allulose behaves more like real sugar when baking, which means it browns and caramelizes, giving these cookies a more golden color and slightly richer flavor.

This is completely normal and actually a benefit of baking with allulose-just keep an eye on baking time so they don’t overbrown.

Small Batch Testing (12 Cookies)

When I filmed my YouTube video, I wanted a smaller batch for testing, so I reduced the recipe from 36 cookies down to 12 cookies.

And guess what? They came out perfect.

• Same soft texture of the cookies
• Same light, slightly cakey crumb
• Same classic Italian Easter cookie flavor

This is a great option if:

• You don’t need a large batch
• You want to test the recipe first
• You’re baking for a smaller household

Go to the recipe card and click Print but before you do, simply reduce the servings from 36 cookies to 12 and the ingredient amounts will update for you, then follow the recipe exactly as written.

Medium Batch + Sunflower Seed Flour Test (24 Cookies)

I also tested a 24-cookie batch and made a flour swap for those who need a nut-free option.

What I changed:

• Reduced recipe from 36 → 24 cookies
• Swapped almond flour → sunflower seed flour
• Removed almond extract and swapped with anise extract

Results:

I ended up with 22 cookies (some scoops were a bit heaping instead of level), but overall:

• Great option for nut-free baking for low carb cookies
• Texture is more of softer cookies than traditional but still delicious
• Flavor was just as good

Key Differences to Note:

• Color: Sunflower seed flour creates a darker cookie
• Shape: Cookies spread a bit more and are less rounded
• Texture: Slightly flatter, but still tender and enjoyable

My original version (almond + coconut flour) gives you that classic domed Italian Easter cookie look, while sunflower seed flour is a great allergy-friendly alternative.

 Pro Tips for Best Results

• Use a level cookie scoop for consistent sizing
• Don’t overbake-these are meant to stay soft
• Let cookies cool before glazing for best texture
• If using sunflower seed flour, expect a slightly different appearance (but still delicious!)

Glaze Options (Thin vs Thick Finish)

I also tested a few glaze variations depending on the look and texture you want for your cookies.

Thin, Classic Drizzle (Light & Translucent)

For my 12-cookie batch, I followed my original glaze recipe but used:

• Skim milk
• or use Unsweetened almond milk

Both of these are lower in fat, which creates a thinner, more translucent glaze.

 Result:

• Light, delicate coating
• Slightly glossy but not bright white
• Drizzles easily over the cookies

This is perfect if you want that classic, lightly glazed Italian almond cookies look.

Thick, Frosted Coating (Dip Style)

For my nut-free sunflower seed flour version, I wanted a thicker finish, so I used:

• Heavy cream

Result:

• Much thicker, almost like a frosting
• Great for dipping instead of drizzling
• Stays on the cookie without running off
• More opaque and richer in appearance

This works beautifully if you prefer a fully coated cookie with a bold, bakery-style finish.

Topping this sweet treat with my simple sugar-free icing sugar glaze and a few natural sugar free colorful sprinkles, these are festive and ready for Easter or Good Friday or the next time you want a fantastic cookie on your keto diet!

You can use this buttercream frosting if you prefer instead of making the glaze. 

 Which Should You Choose?

It really depends on the final look you want:

• Use skim milk or almond milk → for a light drizzle and traditional look
• Use heavy cream → for a thick, frosted coating that holds its shape

Both options are delicious—it’s just a matter of preference!

Storage

For best results and too keep them nice and moist, I’d recommend storing in an airtight container in the fridge for up to 3 days.

These can also be baked then frozen in a freezer bag and thawed for when you are ready to serve.

If you like instructional videos, watch my youtube video showing both versions and the two options for the glaze on top!

Keto Italian Easter Cookies 

The post Sugar Free Low Carb Keto Italian Easter Cookies appeared first on Sugar-Free Mom.

These easy sugar free keto protein custards are just as comforting as traditional egg custards but made even better with 13 grams of protein! 

Low Carb Keto Custard

You can’t go wrong when it comes to custards! Easily made low carb and sugar-free and a perfect way to enjoy a luscious and creamy, but light dessert anytime. 

If you’ve seen my Pumpkin Custard recipe or even my Apple Custard recipe you had to know this one was coming right?

Made specifically for those who wanted a protein packed but dessert like treat and one to be enjoyed without guilt any day of the week!

With some added natural protein powder you’ve got a snack that actually could be eaten for breakfast if you so choose, it’s that healthy!

Cinnamon and vanilla are a match made in heaven to me, but of course this recipe is completely versatile and any flavors or spices can be subbed to your hearts content.

How to Make This Keto Vanilla Custard Dairy-Free (and Still Creamy!)

This keto egg custard is one of those classic desserts that feels indulgent but is actually made with simple, whole food ingredients.

Traditionally, regular custard uses heavy cream, but if you’re dairy-free or just looking to lighten things up, there are some easy swaps that still give you that velvety texture and rich flavor.

To make this a dairy-free keto vanilla custard, use a combination of full-fat coconut milk with the almond milk and replace the vanilla whey protein powder with a dairy free option.

Coconut milk will give you that creamy custard consistency thanks to its healthy fats, while almond milk can help lighten it slightly if you prefer a less rich result.

👉 My favorite combo:

• 2 cups coconut milk
• 1 cup unsweetened almond milk

This keeps the custard creamy without being too heavy, making it perfect for those following my Midlife Macros™ approach.

This recipe make  6 wonderful servings or make into one larger pie dish if you like and serve topped with Dairy Free Whipped Cream!

Key Tips for the Best Low Carb Keto Custard Recipe

Making homemade custard is simple, but a few small details make all the difference between good and the most delicious custard.

1. Use Room Temperature Eggs

Using whole eggs or just egg yolks at room temperature helps create a smooth cream mixture and prevents curdling.

2. Don’t Skip the Water Bath

A water bath (placing your individual ramekins in a casserole dish filled with boiling water) ensures gentle, even cooking. This prevents sudden temperature changes that can ruin that creamy texture.

3. Low and Slow is Key

Bake at medium-low heat to achieve that classic creamy custard consistency. High heat can cause the eggs to scramble instead of setting properly.

4. Strain for a Silky Finish

Pour your mixture through a mesh strainer into your ramekins to remove any cooked egg bits and ensure a perfectly smooth result.

Protein Boost Option (Midlife Macro Friendly!)

If you want to increase the protein even more and make this even more satisfying, you can add an additional scoop of your favorite clean protein powder.

• Add and additional scoop protein powder to the warm cream mixture
• Blend well to avoid clumping

This turns it into an even higher protein low carb egg custard that fits beautifully into your daily macros.

Flavor Variations You’ll Love

This keto vanilla custard is a perfect base recipe, but you can easily customize it:

• Want a crunchy top? Sprinkle some low carb brown sweetener on top and lightly torch it for a crème brûlée-style crunchy top.
• Add a little bit of nutmeg on top before baking (if you’re a fan of nutmeg!)
• Top with fresh berries or a mix of fresh raspberries after chilling
• Sprinkle a touch of sea salt for a sweet-salty finish

 How Do You Know It’s Done?

The custard is ready when:

• The center is just slightly jiggly
• A knife inserted near the center comes out mostly clean
• Or it coats the back of a spoon

Total baking time is typically approximately 30–40 minutes, depending on your oven and ramekin size.

Storage & Meal Prep

This recipe is perfect for built-in portion control when made in individual ramekins.

• Store in an airtight container in the fridge
• Best enjoyed within 3–4 days
• Cover with plastic wrap to prevent a skin forming on top of the custard

For only 1 gram of carbs and 87 calories each, you could indulge in more than one!

• If you don’t have vanilla stevia in liquid, just use plain liquid stevia or powdered is fine too.
• Check out my adaption of this: COFFEE CUSTARD!!

 

The post Easy Sugar Free Low Carb Keto Vanilla Protein Custard appeared first on Sugar-Free Mom.

Learn 7 ways to detox and support liver health with my Liver reset program.

The Liver Reset

Your liver is one of the most important organs in the body when it comes to overall health, energy levels, metabolism, and detoxification.

Every day your liver works behind the scenes to support healthy liver function, filter toxins, process nutrients from the foods you eat, regulate liver enzymes, and help maintain digestive health and immune system balance.

 If you’re working on weight loss this year, supporting your liver of toxins can be the first line of defense toward your health goals.

In fact, the liver is your body’s primary detoxification organ, responsible for supporting the body’s natural detox process and protecting your liver cells from damage caused by oxidative stress, heavy metals, alcohol intake, medications, poor diet, and environmental toxins.

The good news? Your body already has powerful detoxification pathways designed to eliminate toxins naturally.

But in today’s world of processed foods, unhealthy foods, personal care products, medications, and chronic stress, those pathways can become overloaded.

When that happens, many people start noticing early warning signs such as:

• Brain fog
• Low energy levels
• Digestive health issues
• Difficulty maintaining a healthy weight
• Increased liver inflammation
• Poor insulin sensitivity
• Sluggish metabolism
• Hormone imbalances

Over time, these stressors may increase the risk of fatty liver disease, disrupt healthy liver tissue, and contribute to long-term health conditions if healthy habits are not restored.

The good news is that simple lifestyle changes, nutrient-rich foods, and targeted dietary supplements can support your liver’s healing process and restore optimal health.

What Does the Liver Actually Do?

Your liver performs more than 500 major roles in the body, making it one of the hardest-working organs you have.

Some of its most important functions include:

• Supporting the body’s detox process

• Breaking down toxins from alcohol intake and prescription medications

• Processing amino acids and essential nutrients from food

• Regulating blood sugar and insulin sensitivity

• Producing bile to support digestive health

• Protecting the body from viral infections and inflammation

• Maintaining healthy liver enzymes and blood tests

The liver also plays a major role in fat metabolism, which is why poor diet, excess alcohol, and fat buildup in the liver can increase the risk of fatty liver disease and other long-term liver issues.

It also helps regulate cholesterol, hormone metabolism, and nutrient storage. This is one reason liver health can affect many systems in the body, including energy levels, digestion, hormone balance, and even mental clarity.

Supporting healthy liver function is not about extreme detox diets or restrictive diets. Instead, it’s about giving your body the nutrients, foods, and habits it needs to activate the body’s natural detoxification pathways so your liver can do the job it was designed to do.

Signs Your Liver May Need Extra Support

Your liver is incredibly resilient, but it can become overwhelmed by modern lifestyle stressors.

Exposure to environmental toxins, highly processed foods, long-term alcohol use, medications, and chronic stress can place extra demands on the liver over time.

Some early signs of liver stress or liver problems may include:

• Persistent brain fog

• Low or unstable energy levels

• Digestive discomfort or bloating

• Difficulty losing weight or maintaining a healthy weight

• Skin issues or inflammation

• Dark urine or digestive sluggishness

• Elevated liver enzymes on blood tests

These symptoms don’t always mean severe damage, but they may signal that your body could benefit from additional liver support and detoxification support.

Many people are surprised to learn that improving liver health can positively impact energy, metabolism, digestion, and overall wellness.

7 Ways to Detox and Support Liver Health Naturally

One of the most powerful ways to support your body’s natural detox process is through the foods you eat every day.

Your liver relies on essential nutrients, antioxidants, amino acids, and healthy fats to carry out its detoxification work. When the body is deprived of these nutrients, detoxification pathways may slow down and toxins can accumulate.

Instead of following restrictive detox diets, focusing on nutrient-rich foods that support liver health is often the best way to improve long-term wellness.

1. Include Cruciferous Vegetables

Cruciferous vegetables are some of the most powerful foods for supporting liver detoxification.

These vegetables help activate detox enzymes that assist the body in removing toxins and reducing oxidative stress.

Examples include:

• Broccoli

• Brussels sprouts

• Cauliflower

• Cabbage

• Arugula

• Kale

These vegetables contain sulfur compounds that support the liver’s detox process and help protect liver cells from damage.

2. Increase Leafy Greens

Dark leafy greens support liver function by helping the body neutralize toxins and reduce inflammation.

They are also rich in vitamin C, antioxidants, and minerals that support the immune system and detoxification pathways.

Some excellent options include:

• Spinach

• Swiss chard

• Collard greens

• Romaine lettuce

• Kale

Adding leafy greens to your daily meals can help support digestive health and overall health while providing important micronutrients the liver needs to function properly.

3. Prioritize Healthy Fats

Healthy fats play an important role in liver health and metabolic function. Fats such as olive oil and avocado support insulin sensitivity and may help reduce fat buildup in the liver.

When people consume excessive processed foods and unhealthy fats, the liver may store excess fat, increasing the risk of fatty liver disease.

These fats can help improve metabolic balance and support healthy liver tissue.

Examples of healthy fats include:

• Olive oil

• Avocado

• Nuts and seeds

• Fatty fish such as salmon

These foods provide nutrients that help reduce inflammation and support optimal health.

4. Increase  Citrus Fruits

Citrus fruits contain vitamin C and antioxidant compounds that support the body’s detoxification pathways.

Foods like:

• Lemon juice

• Grapefruit juice

• Oranges

• Limes

Can help stimulate digestion and support liver enzyme activity.

Starting the day with fresh lemon juice in water is a simple habit many people use to gently stimulate digestion and liver function.

A liver-supportive diet should include nutrient-rich foods that provide essential nutrients such as:

• Vitamin C

• Vitamin E

• Healthy fats like olive oil

• Amino acids from protein sources

• Antioxidants found in leafy greens and citrus fruits

These nutrients help protect the liver from oxidative damage while supporting healthy liver tissue repair.

5. Drink Herbal Teas and Green Tea

Green tea contains antioxidants that help reduce oxidative stress and protect liver cells from damage.

Herbal teas may also support digestion and hydration, which can indirectly support the body’s detoxification process.

Many people find that incorporating herbal teas throughout the day helps support both digestive health and energy levels.

6. Reduce Alcohol and Processed Foods

Excess alcohol intake, highly processed foods, and poor diet increase inflammation and may contribute to fat buildup in the liver over time.

Reducing these foods while increasing whole nutrient-rich foods can dramatically improve liver health and overall health.

Making small daily improvements in food choices can help support healthy liver enzymes and reduce long-term risk factors for liver disease.

7. Prioritize Healthy Lifestyle Habits

Nutrition is only one part of supporting liver health. Lifestyle habits also play an important role in supporting long-term wellness.

Physical Activity

Regular physical activity helps improve insulin sensitivity and supports metabolic health.

Exercise can also help reduce fat buildup in the liver and improve overall energy levels.

Even simple habits like daily walking can help support healthy liver function.

Reducing Environmental Toxins

Many everyday products expose us to chemicals that the liver must detoxify.

Examples include:

• Personal care products, like make up and hair products

• Household cleaners

• Environmental toxins

• Pesticides

Reducing exposure to unnecessary chemicals may help decrease the body’s toxin burden and support the liver’s detox process.

Small changes like choosing cleaner personal care products, improving air quality in your home, and focusing on whole foods instead of heavily processed foods can reduce the toxic load your liver must handle.

Supporting the Body’s Natural Detoxification System

Your body is designed with an incredible detoxification system that works around the clock to protect your health.

The liver plays a central role in this process, helping eliminate toxins while supporting digestion, metabolism, and immune system function.

By focusing on nutrient-rich foods, healthy habits, and lifestyle changes, you can support your body’s detox pathways and promote long-term health.

Supporting the liver is not about extreme cleanses or short-term detox diets. Instead, it’s about giving the body the nutrients it needs to restore balance and support the healing process.

When these foundational habits are in place, the body can better regulate inflammation, support healthy liver tissue, and maintain stable energy levels throughout the day.

Providing your body with an abundance of the nutrients required for detoxification through supplement form is a key way to aid in liver health and whole body detox support. A comprehensive supplement formula I recommend is the Reset Restore Renew Detox Packs created by functional dietitian Ali Miller, RD.

These detox packs are designed to support the body’s natural detoxification pathways, particularly the liver’s two-phase detox process.

Reset Restore Renew Detox Packs serve to Reset your Metabolism, Restore your Digestion and Renew your Vitality!

The Reset, Restore, Renew Detox Packs combine three formulas that work together to support detoxification and cellular protection.

What’s included in each pack:

Antioxidant Blend to protect your body during toxin release and promote anti-aging support (1 capsule per pack)

Phase 1 Detox Supplement to provide liver and gallbladder support as well as bile flow in trapping toxins and supporting conversion of fat soluble toxins to water solubility (1 capsule per pack).

Phase 2 Detox Supplement to provide sulfur containing amino acids to promote excretion of toxins, reduction of toxic by-products, improved muscle and nerve function (3 capsules per pack).

In my program I will guide you how to use these Detox Packs to level up your liver and start to achieve your wellness goals.

When used alongside a diet rich in cruciferous vegetables, leafy greens, healthy fats, and nutrient-dense foods, targeted supplements like this can help support the body’s natural detox process and promote long-term metabolic health.

As always, supplements should be used as part of a comprehensive approach that includes whole foods, lifestyle changes, and supportive habits that reduce toxin exposure and nourish the body.

Join the Liver Reset Program

If you’re ready to support your liver and feel better from the inside out, I created a guided Liver Reset program designed to help you build healthy habits and support your body’s natural detox pathways.

Inside the program we focus on:

✔ Supporting healthy liver function

✔ Improving energy levels and digestion

✔ Reducing inflammation and oxidative stress

✔ Support metabolic health and healthy weight

✔ Learning practical lifestyle changes that support long-term wellness

You’ll also receive live coaching, guidance, and community support inside the Sugar Free Mom Tribe.

👉 Learn more about the Liver Reset here

The post Liver Reset: 7 Ways to Detox & Support Liver Health appeared first on Sugar-Free Mom.

These homemade sugar free keto copycat thin mint cookies taste like the real thing but our low carb version uses healthy ingredients to make a delicious mint chocolate classic cookie without all the sugar and carbs! This favorite girl scout cookie makeover has just 3 g net carbs!

Sugar Free Girl Scouts Thin Mints Recipe

These are the classic girl scout cookies but made for anyone on a sugar free diet, low carb diet or keto diet!

Traditional thin mints are sugar filled and high carb and definitely a downfall for those who can’t resist temptation when Girl Scouts are at every grocery store selling their famous cookies.

Don’t give in my friends! These will most certainly spike your blood sugar and cause serious sugar cravings for more! It’s not worth it.

The reason you can make this a sustainable way of life is when you never feel like you are missing out on anything and this recipe is the most perfect way to feel satisfied and not deprived.

But now, you don’t have to give in to temptation because we’ve created the best keto classic girl scout cookie copycat using amazing low carb ingredients for perfectly delicious sugar free thin mint cookies easily made at home!

Easy Sugar Free Thin Mint Cookie Recipe

These Low Carb Keto Homemade Thin Mints are soft on the inside and crisp chocolate cookie on the outside.

Made with an almond flour center, you get a nice mix of vanilla and a mild hint of peppermint flavor and cocoa powder in the center and in the melted chocolate coating, too.

Crisp mint chocolate cookies perfectly dunk-able and the best crispy little cookies with a minty flavor!!

Make the batch the next time a craving hits or it’s girl scout cookie season! Enjoy one or two then freeze the rest for when that craving hits. Place in the fridge to defrost a bit or sit on the counter to come to room temperature and enjoy whenever you need a quick chocolate fix!

Simple Ingredients for Sugar Free Thin Mints

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

Ingredients

Cookies

almond flour

cacao powder or cocoa powder could be used

salt

 unsalted, room temperature butter 

Allulose granulated

large egg white

vanilla extract

peppermint extract

Chocolate Coating

sugar free chocolate chips or bars or a dark high quality chocolate, 85% (We used Lily’s dark chocolate chips)

coconut oil

peppermint extract

How to Store

Place cookies in an airtight container and store in the fridge for 5 days. You can also freeze for up to 3 months.

What Sugar Free Chocolate Chips should I use?

I use two low-carb chocolate brands that use stevia and monk fruit. If you like stevia, Lily’s have a delicious sugar free milk chocolate chips or Lily’s dark chocolate chips, though this brand does also contain a small amount of erythritol. 

The other brand I use is Choczero sweetened with Monk Fruit and is just as good but doesn’t melt as well as the Lily’s brand, but still tastes great!

How to Make Sugar Free Chocolate Coating

Combine the chocolate, oil, and extract in a glass bowl and set over a pan of simmering water. Stir regularly and allow to melt.

Dip each cookie in melted chocolate using a fork to turn and allow the excess to drip off.

Place on a parchment lined baking tray and place in the fridge to set for about 15 minutes.

Can I swap Almond Flour with Coconut Flour?

No almond flour and coconut flour can not be evenly swapped in recipes. Coconut flour is dense and requires more eggs and liquid and less flour. 1/3-1/4 cup coconut flour is about equal to 1 cup almond flour.

How can I make these low carb cookies nut free?

To make this thin mint recipe nut free, simply swap the almond flour with sunflower seed flour in the same amount. If you have sunflower seeds you can grind them yourself in a food processor to make your own flour.

Can I make this recipe dairy free?

Yes to make this recipe dairy free swap the butter with coconut oil. I recommend using refined coconut oil because it has no taste and your thin mint cookies will not have any coconut flavor.

Can I use a different low carb sweetener?

Yes if you can’t find Allulose, you can swap it with another low carb sweetener you like. Use my Sweetener Guide and conversion chart to decide how much to use.

More Keto Cookie Recipes

Keto Macaroons

Chewy Sugar Free Chocolate Chip Cookies

Keto Cream Cheese Cookies

Sugar Free Low Carb Pecan Snowballs

Sugar Free Peanut Butter Blossoms

Copycat Keto Tagalongs

Homemade Keto Thin Mints

The post Easy Low Carb Keto Copycat Girl Scout Thin Mints appeared first on Sugar-Free Mom.

This super quick and easy High Protein Low Carb Keto Mint Chip Ice Cream can be made in the Ninja Creami or without it! Just 5 ingredients and 17 grams protein!

Sugar-Free Mint Chocolate Chip Ice Cream (Ninja Creami, Low Carb, Keto Option)

If you love mint chip ice cream, but you want something without added sugars, without tons of artificial sweeteners, and something you can easily make at home, this keto chocolate chip mint ice cream recipe is going to become one of your favorite sugar-free treats.

This sugar-free mint chocolate chip ice cream has a creamy texture, refreshing light peppermint taste, and just enough chocolate chips to give you that classic mint chocolate chip ice cream scoop experience—but made with simple ingredients you probably already have in your kitchen.

The best part? You can make this recipe using the Ninja Creami, but I’ll also share options for making your own homemade ice cream pints without any special equipment.

If you’re following a low carb, keto diet, or my Midlife Macro Method, this dessert can easily fit into your day as a satisfying cold dessert idea.

Why Make Your Own Sugar-Free Ice Cream?

Store-bought sugar free ice creams often rely on large amounts of sugar alcohol, artificial sweeteners, or heavy cream to create a creamy texture.

While brands like Halo Top created a huge demand for lighter frozen desserts, many still contain ingredients that can cause digestive upset or simply don’t taste like the real thing.

Making your own keto mint chocolate chip ice cream recipe at home allows you to control:

• The type of sugar substitutes

• The sweetness level

• The type of milk or yogurt used

• The amount of healthy fats

• The flavor intensity of the mint

You also get to enjoy fresh homemade keto pint of ice cream with ingredients you trust.

Why the Ninja Creami Works So Well

The Ninja Creami has become incredibly popular because it transforms frozen mixtures into a creamy dessert with an amazing best texture—without the need for traditional churning.

Instead of using a classic Cuisinart ice cream maker, the Ninja Creami processes a frozen base inside a freezer-safe container and turns it into smooth, delicious ice cream.

That means you can make:

• Protein ice cream recipes

• Sugar-free ice cream desserts

All from ingredients you blend together first.

The result is a dessert with a creamy texture that feels much closer to traditional regular ice cream than many diet versions.

The Secret to Creamy Sugar-Free Ice Cream

One challenge when making sugar-free ice cream that is midlife macro friendly is achieving the right texture without traditional sugar or heavy cream.

In this recipe I use a combination of:

• Greek yogurt for protein and body

• Almond milk for lightness

• Avocado for healthy fats and creaminess

The avocado helps prevent ice crystals and creates a smooth mouthfeel similar to using heavy whipping cream, but with a lighter nutrition profile.

You won’t taste the avocado at all. It simply helps give the ice cream that classic mint chip ice cream texture.

Choosing the Right Mint Flavor

For this recipe you can use either:

• Peppermint extract

• Peppermint stevia

Both create that classic light peppermint taste we associate with thin mint ice cream and other mint desserts.

Peppermint stevia has the advantage of sweetening the mixture at the same time, while peppermint extract allows you to choose your own sweetener.

Sweetener Options

One of the most common questions I receive when creating sugar-free desserts is what sweetener works best.

Here are some great options for this keto mint chocolate chip recipe.

Monk Fruit Sweetener

Monk fruit sweetener is one of my favorites because it provides sweetness without impacting blood sugar levels.

It works beautifully in frozen desserts but I would only recommend the liquid or the powdered option.

Liquid Stevia

Liquid stevia adds sweetness without adding bulk ingredients.

Peppermint stevia is especially convenient for mint ice cream.

Allulose

Allulose creates a softer texture and prevents ice crystals, making it a great option for homemade ice cream recipes.

Dairy and Milk Options

You can easily customize this recipe based on what you have on hand.

Almond Milk

Unsweetened almond milk keeps the ice cream light and low carb.

Coconut Milk

For a richer dessert you can substitute coconut milk, which adds more healthy fats and creaminess.

Whole Milk or Heavy Cream

If you’re following a keto diet, whole milk or heavy cream can also work in this recipe.

Chocolate Chip Options

For the classic mint chocolate chip ice cream experience, add chopped or mini dark chocolate chips.

Look for sugar-free chocolate chips made with stevia or monk fruit.

You can also chop a sugar-free dark chocolate bar into small pieces for a more authentic texture.

Don’t Have a Ninja Creami?

No problem.

You can still make this keto mint chocolate chip ice cream without special equipment.

Here are two simple options.

Blender Method

Blend the ice cream base ingredients and freeze in a shallow container.

Once frozen, break it into chunks and process in a blender or hand mixer until creamy.

This recreates a similar texture to a traditional churn recipe.

Stir-Freeze Method

Freeze the mixture in an airtight container.

Every 30 minutes stir the mixture with a fork to break up ice crystals until fully frozen.

This technique was used by many culinary students before home ice cream machines became common.

Natural Color Options

Traditional mint ice cream gets its color from green food coloring.

If you’d like a natural alternative and don’t want to use mashed avocado like I did, try:

• Matcha powder

• Spinach powder

These ingredients create a subtle menthe color without artificial dyes.

Tips for the Best Texture

To achieve the best texture when making homemade ice cream pints, keep these tips in mind.

• Always freeze the mixture flat in your container

• Use full-fat yogurt if you want richer texture

• Add a small amount of healthy fat like avocado

• Avoid too much liquid sweetener

These small adjustments can make the difference between icy frozen yogurt and a truly creamy mint chocolate chip ice cream.

A Sugar-Free Treat That Fits Your Lifestyle

One of the biggest struggles when following a low carb or keto diet is feeling like desserts are off limits.

But enjoying an occasional sugar-free treat can actually help you stay consistent long term.

When made with whole ingredients and balanced macros, desserts like this can easily fit into a healthy lifestyle.

That’s exactly why I love creating recipes like this low carb peppermint ice cream.

You get the flavor of your favorite ice cream parlor dessert—but made at home with ingredients that support your goals.

Low Carb Keto Mint Chip Ice Cream Ninja Creami

The post Low Carb Keto Mint Chip Ice Cream Ninja Creami appeared first on Sugar-Free Mom.

This Low Carb Keto Irish soda bread is amazing in texture and is nut free, low carb, grain free and a gluten free bread recipe! Just 5 grams of net carbs per serving!

Grain Free Irish Soda Bread (Low Carb, Sugar Free, Nut Free Option)

This Grain Free Irish Soda Bread is a delicious low-carb twist on the traditional Irish quick bread that’s often served around St. Patrick’s Day.

My version is keto friendly, gluten free, sugar free, and grain free, yet still delivers the rustic texture and slightly tangy flavor that makes classic soda bread so comforting.

When I first published this recipe back in 2015, sunflower seed flour wasn’t easy to find in grocery stores. So I created a nut-free Irish soda bread by grinding raw sunflower seeds in my food processor to make homemade sunflower seed flour.

Today, thankfully, sunflower seed flour is widely available, which makes this recipe much easier to prepare. No grinding required!

Simply use sunflower seed flour for a completely nut-free low-carb soda bread, or substitute almond flour if you don’t have nut allergies.

This updated method saves time while keeping the same hearty, satisfying results.

What Is Traditional Irish Soda Bread?

Traditional Irish soda bread is a simple quick bread made without yeast. Instead, it rises thanks to the reaction between baking soda and buttermilk, which creates bubbles that help the bread rise.  

Historically, soda bread became popular in Ireland during the 1800s because it was inexpensive and easy to make, requiring only a few basic ingredients.  

The most traditional recipes contained just four ingredients:

• Flour
• Baking soda
• Salt
• Buttermilk  

Modern versions—especially in the United States—often include additions like butter, eggs, sugar, or raisins.

My recipe keeps the rustic texture and flavor of soda bread, while making it grain free and low carb so it fits a keto lifestyle.

Why You’ll Love This Low Carb Irish Soda Bread

If you’re following a low carb, keto, or sugar-free lifestyle, traditional soda bread made with wheat flour simply doesn’t fit your macros.

This recipe solves that problem.

It’s:

✔ Grain free

✔ Gluten free

✔ Sugar free

✔ Keto friendly

✔ Low carb

✔ Nut free option

✔ St. Patrick’s Day perfect

And it still delivers the rustic, hearty loaf texture that Irish soda bread is known for.

It’s also a wonderful bread to serve alongside:

• soups
• stews
• corned beef and cabbage
• or simply toasted with butter.

Carbs in Traditional Irish Soda Bread

Traditional Irish soda bread is made with all purpose flour, buttermilk, salt and baking soda.

According to Cronometer, 1 slice, or about 60 grams has 165 calories, and 31.7 grams total carbs. Too high for a ketogenic diet and would kick you out of ketosis. 

Our low carb keto-friendly recipe for Irish soda bread has 7 grams total carbs per serving. Much better for a keto diet or low carb diet and would not kick you out of ketosis. 

Nut Free Irish Soda Bread

Here’s the thing about making a nut free, grain free Keto Irish soda bread: It will not be identical to traditional, but it will still be a delicious bread for your St. Patrick’s day celebrations. If you can get passed the fact it will be different in texture, you will love this recipe.

But the big deal about having a child with tree nut allergies is, I can’t use low carb flours like almond flour.

Nut-Free vs Almond Flour Options

One of the most common questions I get from readers is:

Can I make this bread with almond flour instead of sunflower seed flour?

Yes!

This recipe works beautifully either way.

Nut-Free Version

Use sunflower seed flour for a completely nut-free loaf.

This is perfect for:

• nut allergies
• school safe baking
• those avoiding almond flour

Sunflower seed flour gives the bread a hearty texture similar to whole-grain breads.

Almond Flour Version

If you don’t need a nut-free option, you can substitute fine blanched almond flour.

Almond flour creates a slightly softer crumb and lighter color.

Both versions are low carb and keto friendly.

Tools needed Low Carb Irish Soda Bread

Cast iron skillet– The one I used is 8 inches. It makes for a perfect round loaf.

You can use this cast iron skillet for a bunch of other keto recipes like my Deep Dish Cauliflower Pizza and my Keto Chocolate Chip Skillet Cookie Pie. 

Food Processor– This works wonderfully to chop nuts and seeds finely, making this nut free keto bread perfect in texture with a crusty exterior, with little effort on your part. 

Why I Love Sunflower Seed Flour

Sunflower seed flour has become one of my favorite nut-free low carb baking flours.

Benefits include:

• naturally grain free
• nut free
• gluten free
• mild flavor
• high in healthy fats
• good source of vitamin E and magnesium

It’s also a great option for people who enjoy keto baking but want a break from almond flour.

If you’ve ever ground sunflower seeds in a food processor before, you’ll appreciate how much easier this recipe is now that sunflower seed flour is readily available.

Ingredients for Keto Sugar Free Irish Soda Bread

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

sunflower seeds raw, unsalted (if you don’t have a tree nut allergy, you can swap this with almonds or almond meal)

ground flaxseed

coconut flour

Sweetener granulated

baking powder

salt

butter cold unsalted (coconut oil could also be used to make this a paleo bread)

large eggs

unsweetened coconut milk ( or heavy cream or you could also swap with almond milk if no nut allergies)

optional; raisins or currants

Tips for Perfect Soda Bread Texture

Soda bread is very different from yeast bread.

Because it relies on baking soda instead of yeast, the dough should be handled very gently.

Traditional soda bread dough is typically mixed quickly and shaped into a round loaf without kneading.  

Some tips for success:

• Don’t overmix the dough

• Shape into a rustic round loaf

• Score the top before baking

• Bake immediately after mixing

The classic cross cut on top of soda bread is both decorative and practical—it allows heat to penetrate the loaf during baking.

Perfect for St. Paddy’s Day

Irish soda bread is one of the most iconic foods served for St. Patrick’s Day celebrations.

If you’re celebrating but still want to stay low carb, this recipe is the perfect addition to your table.

Serve it with:

• Irish stew
• corned beef and cabbage
• grass-fed butter
• or toasted with cream cheese.

How to Store Grain Free Soda Bread

Because this bread doesn’t contain preservatives or wheat gluten, it’s best enjoyed within a couple of days.

Storage tips:

Room temperature: up to 2 days

Refrigerator: up to 5 days

Freezer: up to 2 months

Slices can also be lightly toasted to bring back the texture.

St. Patrick’s Day Low Carb Recipes

Keto Low Carb Irish Soda Bread Muffins

Reuben Cabbage Rolls

Instant Pot Keto Corned Beef and Cabbage

Keto Irish Soda Bread

The post Easy Low Carb Nut Free Keto Irish Soda Bread Recipe appeared first on Sugar-Free Mom.

This decadent, creamy Keto Grasshopper Mousse Pie is a no bake dessert made sugar free, low carb, gluten free, keto and nut free as well! Just 3 g net carbs per serving!

What is a Grasshopper Pie?

A Grasshopper is a sweet, mint flavored after dinner drink with its green color coming from creme de menthe.

It was created in 1918 in the French Quarter of Louisiana. While this something I have never drank or want to drink, the green color and the mint flavor work perfectly for celebrating St. Patrick’s Day with a family or even Easter with the fun, light green color!

The secret ingredient for this lovely special treat for St.Patrick’s day, is using a small amount of avocado to achieve that natural green color. You won’t notice any flavor of avocado because the peppermint extract and peppermint stevia will overcome that avocado taste. 

St. Patrick’s Day was never a holiday we’d celebrate when I was growing up,  in my Italian household. My mom never made green food and I never ate Corned Beef and Cabbage until I met my husband and married. But I must be honest, I love all the traditional holiday menu items and enjoy carrying on traditions for my kids!

My children see and hear about all things green during this time of year so I feel obligated as a momma to provide them some of these traditional favorites during this time of year.

Carbs in Grasshopper Pie Recipe

According to Cronometer, the app I use daily for my keto diet, says that one piece of a 9 inch pie with chocolate crust has 47.3 g total carbs and 432 calories.

That amount of carbs is too high if you’re on a keto diet. It may work for those on a low carb diet, but if you’re watching your sugar intake because you’re diabetic or have sugar cravings, this pie has 32 grams of sugar. 

​Carbs in Keto Grasshopper Pie

Our healthier version of a traditional Grasshopper pie, has just 3 grams net carbs and 5 grams total carbs. When your sweet tooth is calling, the best thing about our keto grasshopper pie is that it won’t spike your blood sugar. 

All remaining nutritional information is below in the recipe card, bottom of this post. 

Healthy Grasshopper Pie

But this dessert has been their number 1 favorite by far! The creamy filling is creamy mint mousse has always been their favorite, just like me. So adding some mint and some green color made this a win win for the whole family to celebrate St.Patty’s day!

Drizzle on a little more Chocolate sauce right before serving for extra deliciousness!

Super light texture, but totally satisfying in every bite.

It may be hard to resist one serving so it’s best if you enjoy this for a special occasion, when you can share with others!

Left overs can be dangerous, you’ve been warned!

Traditional Chocolate Cookie Crust

You can use any pie crust you like. The nutrition info includes my own no bake crust recipe and I think chocolate is the favorite for this type of pie.

But I’ve got others if you’re not into the no bake chocolate crust. 

All my crusts are nut free since my youngest has a tree nut allergy. 

This is a baked Chocolate pie crust, or try my Easy Keto Pie Crust or the crust from this No Bake frozen Strawberry Pie.

Can I change the peppermint stevia?

If you don’t have peppermint stevia it’s not the end of the world but it adds an extra punch to that mint flavor. You can use any sweetener you enjoy, I would say just 1/2 cup.

Since this is a no bake pie, you can truly use any low carb sweetener you like and taste as you go along. I would not recommend any low carb sweetener that is granulated for this creamy mousse pie.

For example low carb erythritol,  because this is a no bake pie and therefore the granulated sweetener will not incorporate well into the pie filling. It would leave you with a grainy texture in my experience and humble opinion. I’d recommend a low carb powdered sweetener or just use liquid sweeteners like stevia or monk fruit. 

Here’s my Ultimate Low Carb Sweetener Guide to help you decide how much of another sugar substitute to use instead of the ones I used in the whole pie. 

Can I replace avocado? 

If you have an allergy to avocado and can’t use it, replace it with more cream cheese in the same amount and then use some natural food coloring to achieve the light green color. 

Can I make this a Paleo Grasshopper Pie?

If you want to make this grasshopper pie dairy free you will need to replace the cream cheese with a vegan cream cheese and replace the heavy cream with canned coconut milk or coconut cream, just the white part of the can, which is nice and thick. 

​Can I use fresh mint leaves? 

If you want to use real mint leaves instead of mint extract, you could do that. I’d recommend processing it with a small amount of water in a blender to make more of a puree that can easily be mixed in with the cream cheese and heavy whipping cream.

More Sugar Free Minty Desserts: 

• Healthier Low Carb Shamrock Shake
• Sugar-Free Mint Chocolate Chip Ice Cream
• Sugar-Free Grasshopper Milkshake

Sugar Free Keto Grasshopper Mousse Pie

The post Easy No Bake Sugar Free Low Carb Keto Grasshopper Pie appeared first on Sugar-Free Mom.