Low Carb Keto Almond Ricotta Cake is a delicious and simple gluten free cake recipe! Just 6 grams of carbs and 9 grams of protein per slice! Whether you’re on a keto diet, low carb diet or reducing your sugar intake, this easy keto Italian ricotta cake can work for you!
The Best Low Carb Ricotta Cake (Keto lemon almond cake)
If you’re from an Italian heritage, you most certainly know about using ricotta cheese in desserts. A traditional Italian ricotta cake is simple, elegant, and incredibly tender.
If you’ve only used ricotta cheese for savory dishes like lasagna, you are in for a delicious dessert surprise.
This keto ricotta cake is a low carb twist on a simple Italian cake — dense yet tender, lightly sweet, and bursting with bright lemon flavor from fresh lemon zest.
A touch of almond extract enhances the natural nuttiness of almond flour, creating the best part of this recipe: a tender cake with incredible creaminess from the ricotta cheese.
It’s the perfect keto cake to enjoy with a cup of coffee, serve as a weeknight dessert, or bring to a special gathering. Whether you follow a ketogenic diet, low carb lifestyle, or just want better blood sugar balance, this cake is a great option the whole family will love.
Easy Keto Ricotta Cake
One of the reasons this is such a great success recipe is that it uses simple ingredients you likely already have in your keto pantry.
No complicated steps. No artificial ingredients. No starchy root vegetables. Just wholesome, real-food baking.
This cake doesn’t rely on baking powder for lift. Instead, whipped egg whites folded into the cake batter create structure and lightness while still keeping that classic dense Italian texture.
The result? A delicious cake with soft peaks inside and golden edges on top.
If you’re brand new to keto recipes, this is a very simple directions type of recipe that gives you confidence in low carb baking.
Almond Flour or Almond Meal?
For this low carb ricotta cake, I use blanched almond flour for its fine texture and light color.
Almond flour is made from blanched almonds with skins removed.
Almond meal is made from whole almonds with skins on.
You can use almond meal, but expect a darker, slightly more rustic texture. Both are low carb options, but almond flour creates the most tender cake.
Yes! If you need a nut free option, you can replace the almond flour with sunflower seed meal.
Sunflower seed meal is simply ground sunflower seeds and works beautifully as a low carb, keto-friendly substitute in many baking recipes. It keeps this ricotta cake tender while still fitting into a low carb or ketogenic diet.
How to Substitute
Replace the almond flour with an equal amount of finely ground sunflower seed meal (by weight for best results).
The texture will be very similar to almond meal.
The flavor is slightly more earthy but still delicious.
Important Tip
Sunflower seed meal can sometimes react with baking soda or baking powder and turn slightly green.
This recipe does not use baking powder or baking soda, so that reaction is very unlikely. However, if you notice a faint green tint after baking, don’t worry — it’s completely safe and does not affect taste.
This makes it a great option for those avoiding almonds, following a nut free diet, or baking for a closed Christian group, school event, or family gathering where allergies may be a concern.
Why This Is The Best Keto Ricotta Cake
Made with almond flour (not wheat flour)
Sweetened with Monk Fruit Allulose confectioner’s sugar substitute
No bitter aftertaste like some erythritol blend sweeteners
Naturally gluten free
Perfect balance of lemon flavor and almond extract
Dense, moist crumb with fluffy egg whites folded to stiff peaks
A great option for blood sugar control
Stores beautifully in an airtight container
This recipe is proof you can enjoy essential keto desserts without sacrificing flavor or texture.
Tips for Success
Make sure egg whites are whipped to stiff peaks using a clean bowl and electric mixer.
Bring butter and ricotta cheese to room temperature before mixing.
Use a large bowl for folding so you don’t deflate the egg whites.
Gently fold using a silicone spatula to keep the batter light.
Do not overmix once egg whites are added.
Line your cake pan with parchment paper for easy removal.
Honestly I can’t think of an easier baking recipe than this one if you’re brand new to keto baking. Other recipes you might like are some of my no bake desserts, like my Raspberry Cheesecake Mousse or my No Bake Coffee Cheesecake!
Serving Ideas
Serve with fresh select fruits like raspberries or strawberries.
Add a dollop of heavy whipping cream or heavy cream whipped with vanilla.
Enjoy with a cup of coffee for an afternoon treat.
Make it in a bundt pan or layer cake style for special occasions.
This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.
It’s a great recipe whether you’re living a keto lifestyle, following a low carb diet, or simply looking for more natural sweetener options without zero calories artificial ingredients, this cake is a beautiful balance of tradition and health.
This simple Italian cake is one of those essential keto desserts that proves you don’t need complicated ingredients to create something truly delicious.
Preheat the oven to 325 degrees F. Grease a 9-inch round spring form pan.
To a stand mixer or a bowl using a handheld mixer, add the butter, ricotta, egg yolks, almond extract, sweetener, stevia and salt. Blend until combined.
Next add the almond flour and lemon zest and blend again until incorporated. Set aside.
Add your egg whites to a clean mixing bowl with cream of tartar. Whip egg whites until stiff peaks form.
Fold half of the egg whites into the almond mixture, then once combined fold in the remaining.
Pour the batter into the pan and sprinkle with slivered almonds.
Bake for 40-45 minutes until the edges are golden and a toothpick in the center comes out clean. Cool 10 minutes then use a butter knife to lossen edges before removing sides of spring form pan. Allow to cool completely then dust with confectioners to serve.
Store in an airtight container in the refirgerator for up to 5 days.
Video
Notes
This recipe was first published in June 2019 and updated with video in February 2021.Net Carbs: 4 g
These Keto High Protein Yogurt Pancakes may not look like your typical pancakes but they are fluffy, baked and have 19 grams of protein for one!
Keto Fluffy Yogurt Pancakes
If you love fluffy pancakes but want something that actually supports your goals instead of spiking your blood sugar, these Easy Keto High Protein Baked Fluffy Yogurt Pancakes are about to become your new favorite breakfast.
This recipe was created completely by accident.
While filming my keto cottage cheese Hawaiian sweet rolls, I swapped the cottage cheese for low fat plain Greek yogurt, skipped the egg white protein powder, and used just 1 cup whey protein powder. Then I thought…
What if I sweeten these slightly and bake them as pancakes instead of rolls?
So I poured the pancake batter into my silicone hamburger mold, baked them low and slow, and they came out perfectly golden brown, fluffy, and sturdy enough to hold toppings.
And just like that — we had a brand new keto pancake recipe.
You might notice these don’t look like flat, diner-style regular pancakes and that’s completely intentional.
Because this recipe is built on whipped egg whites and whey protein instead of traditional flour, they bake up taller, sturdier, and more structured, almost like a cross between fluffy pancakes and a soft roll.
That extra lift is exactly what allows them to deliver 19 grams of protein with just 2g net carbs while still staying light and tender inside.
They’re baked, not fried on medium heat in a skillet, which makes them incredibly easy and perfect for busy mornings when you want a high protein breakfast without standing over the stove.
Why These Greek Yogurt Protein Pancakes Work
Unlike regular pancakes made with all purpose flour, oat flour, or cups almond flour, these are built on protein.
There is:
No coconut flour
No regular pancake mix
No added sugars
No collagen protein powder
No cream cheese
No sour cream
No dairy products beyond yogurt
No peanut butter
No coconut oil
Just a strategic combination of:
Egg whites
Egg yolks
Whey protein
Baking powder
Monk fruit
Greek yogurt
The whipped egg whites are the base of these gluten-free pancakes, giving them structure and lift. That’s the secret to getting that fluffy texture without traditional flour.
This is one of the best things about baking with egg whites — you get height and structure without excess fat.
The Midlife Macro™ Advantage
If you’re following my keto diet plan or Midlife Macro™ method, you know the hardest parts of any diet are:
Getting enough grams of protein
Managing blood sugar
Avoiding added sugars
Staying satisfied so you’re not snacking all day
Each pancake delivers:
143 calories
19 grams protein
2g net carbs
6g fat
This is not a high-fat keto pancake recipe. This is moderate fat, high protein, and metabolically supportive — especially for women in perimenopause and menopause.
And yes — eat the yolks. The yolks provide fat-soluble nutrients and are one of the best things you can include in high protein breakfasts.
Stop skipping them for lower calorie “egg whites only” versions. Your hormones will thank you.
The combination of ingredients here creates structure, lift, and moisture.
Changing it will affect the final result.
Can I cook these on the stovetop?
No. This baked method is key for structure and fluffiness. You could of course try not whipping the egg whites and mixing all ingredients together and fry like regular pancakes, but I haven’t tested this method.
Can I use regular pancake flour?
No. This is a keto protein pancake recipe and will not work with other keto flours.
Can I store pancake batter?
No. Bake immediately for best results.
Are these good for busy mornings?
Yes. Make ahead and store in airtight container for quick low carb breakfasts all week.
As a food blogger and recipe developer, sometimes the best creations happen when you’re testing something else.
These easy protein pancakes are:
Gluten-free
Low carb
High protein
Made with simple ingredients
Perfect for regular rotation
A delicious keto breakfast recipe
Supportive of stable blood sugar
And honestly? They may be one of my new favorite high protein breakfasts.
Don’t Want Whey or Yogurt?
If you’re dairy-sensitive, avoiding whey protein powder, or simply prefer a more carnivore-style approach, I already have a similar option for you.
If you don’t tolerate dairy products well, or you want something even more simple and minimal, that recipe might be the better fit for you.
The biggest difference?
These baked fluffy yogurt pancakes have a slightly softer, lightly sweet taste from the monk fruit and yogurt, while the carnivore version is more neutral and savory.
Both:
Support blood sugar stability
Work beautifully for high protein breakfasts
Are low carb
Help you hit your grams of protein without relying on regular pancakes or regular pancake mix
So choose the version that works best for your body and your goals.
Easy Keto High Protein Baked Fluffy Yogurt Pancakes
Preheat oven at 300 degrees F. Place a silicone hamburger mold onto a baking sheet pan. Set aside.
Place your egg whites in a stand mixer or electric hand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a bowl with the remaining ingredients and whisk and stir well to combine. You can also just add these ingredients to a blender and blend until smooth.
Fold in a small amount of egg yolk mixture into the egg white mixture a little at a time until it's all incorporated.
These are the Best Dairy Free Keto Chaffle Recipe made with just 5 ingredients and made in 5 minutes! Nut free, gluten free, paleo, grain free, quick and tasty for breakfast or even use as sandwich bread. 3 variations (Basic Dairy Free Chaffle, Dairy Free Cinnamon Sugar Chaffle, and Dairy Free Chocolate Chaffle). Just 1 net carbs per serving!
Chaffles vs Traditional Waffles
If you are new to the keto community, cheese chaffles are all the rage these days!
You can find a bunch of different ways to create the classic chaffle on Facebook. They can be a quick breakfast for anyone and require just 2 ingredients; 1 egg and 1/2 cup of shredded mozzarella cheese.
Some keto chaffle recipes use cream cheese and other cheeses for savory chaffles, but for the most part it is basically a cheese waffle. If you haven’t tried them yet, you should!
Though they are made with cheese, these crisp up after cooking them in your waffle iron and are amazing topped with sugar free maple syrup and butter!
Plus, you can go crazy with different variations of this basic chaffle recipe. From savory to sweet options, if you can think of it, you can turn it into a crispy chaffle, like Pizza chaffles, garlic bread chaffles, cookie chaffles, chocolate chaffles, etc.
Chaffles got its name from Cheese and regular waffles= Chaffles!
I’m not sure who created this concoction, but it works and it works well for those of us on a keto diet or low carb diet.
But the biggest issue with this basic recipe with main ingredients being cheese that works for so many , is that sadly it’s not something those who cannot have dairy can enjoy. My own daughter is dairy free because of stomach issues and this pushed me to create a keto dairy free chaffle for her to enjoy.
Simple Ingredients for Dairy Free Keto Chaffles
Creating a dairy-free option for a keto chaffle wasn’t an easy task. I first tried using vegan cheese options but really did not like the flavor.
So essentially this dairy free keto chaffle has no cheese in it at all, but it tastes amazing and is just as quick as making a classic keto chaffle.
You only need 5 ingredients to make these: coconut flour, gelatin, egg, mayonnaise, and salt.
You could try swapping shredded mozzarella for vegan cheese in the classic chaffle recipe mixed with one egg to see if you like that.
Most of the vegan cheese I’ve found contains nuts or ingredients I choose not to ingest like soy so vegan cheese is not a nut-free option for many. My youngest has a tree nut allergy so nuts are not an option for us.
Eliminating the cheese from the classic keto chaffle to make a dairy free keto chaffle, doesn’t really make it a chaffle, it’s more just mini waffles, but the name is catchy!
The recipe is still easy with just 4 ingredients if you don’t count a sprinkle of salt.
The addition of beef gelatin powder might seem odd, but I created a fantastic Belgian waffles on page 95 of my cookbook, Naturally Keto and decided adding it here for this recipe might work, and it really does create a fluffy texture!
Keto Chaffle Recipe Variations
Your basic dairy free chaffle recipe is below, which has a nice neutral flavor without added sweetness.
You can always add your favorite sugar free sweetener if you like your traditional chaffle like that for breakfast.
Here are two sweet chaffles to my basic dairy free keto 5 Ingredient chaffle:
Cinnamon Sugar Chaffle
Add 1-2 teaspoons of ground cinnamon to the batter, 1 teaspoon of vanilla extract, 1 tablespoon Brown Sugar Sub, 1 tablespoon Allulose Maple Syrup or your favorite sugar free keto maple syrup sweetener.
Top with coconut cream and sugar free chocolate chips if desired. Dessert chocolate waffles can easily be enjoyed on your keto lifestyle.
Tools to make Dairy Free Keto Chaffles
Dash Mini Waffle Maker-The mini waffle maker is fun, doesn’t take up much space and quick to heat up and makes the best size for a keto low-carb waffle sandwich!
Standard Waffle Maker– If you don’t want to purchase a dash mini waffle iron and you already have a standard waffle maker, you should be able to make typical waffles with this waffle batter. The amount of batter you need for a traditional waffle would equal two mini.
Can I replace gelatin with collagen peptides?
Collagen peptides will not work to replace gelatin as it does not gel up like gelatin does and the consistency and texture of the dairy free waffle will be altered.
Store these low carb waffles in the fridge in an airtight container for up to 3 days.
This recipe for Dairy Free Mini Waffles or Chaffles is in my new book, The 30-Day Sugar Elimination Diet, that will be coming out in December! It’s available now!
Are these gluten-free waffles?
Yes these are all gluten free.
Can I add xanthan gum?
You do not need to add xanthan gum because the texture is perfect.
Can I add peanut butter?
I have not tested the basic keto chaffle recipe adding peanut butter, but I think if you do add just add one tablespoon.
5 Top Tips for Best Dairy Free Chaffle
Top Tip #1
Gather all your ingredients while you let the waffle iron heat up.
Top Tip #2
Be sure to spray the waffle iron prior to pouring batter. Use avocado oil spray for its mild flavor.
Top Tip #3
Whisk your dry ingredients together first then add liquid ingredients to help avoid lumps in the batter.
Top Tip #4
If you don’t like the eggy taste, replace one egg with two egg whites.
Top Tip #5
If you don’t like coconut flour you can swap it with 2 tablespoons of almond flour but reduce your eggs to just one.
In a small bowl, whisk together the coconut flour, beef gelatin and salt.
Whisk in the eggs, and mayo into the dry mixture. Spray the waffle maker with avocado oil spray.
Separate the chaffle batter into thirds and place 1/3 portion into the waffle iron maker. Close the lid and wait for the light to shut off, about 2 minutes. Check that it's browned to the desire you like. Remove carefully to a plate and spray the waffle maker again with oil spray. Repeat with the remaining 2 portions of batter.
Enjoy your cooked chaffle immediately or refrigerate and use for a sandwich anytime.
Notes
1 g net carbsThis recipe was first published in February 2020.
This amazing sugar free, low carb, keto caramel sauce is made with just a few ingredients and can be customized with your favorite sugar free, low carb sweetener!
Keto Low-Carb Caramel sauce
If you’ve been searching for the best keto caramel sauce that tastes like traditional caramel sauce made with real sugar- but without the blood sugar spike-this is it.
This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe is rich, buttery, smooth, and deeply golden with that classic deeper brown caramel flavor you love.
It’s made with simple ingredients, ready in a short time, and perfect for anyone following a keto diet, low carb diet, Atkins diets, or just reducing actual sugar.
Unlike traditional caramel sauce made with white sugar, brown sugar, or table sugar, this homemade keto caramel sauce uses a low carb sweetener that keeps net carbs low while delivering that true caramel flavor.
Let’s make the perfect keto caramel sauce.
Why You’ll Love This Sugar-Free Caramel Sauce
Caramel is one of those delicious toppings that instantly elevates a dessert.
But traditional caramel sauce is made with real sugar and malt extract, which causes a rapid rise in blood sugar and doesn’t align with a low-carb diet.
Whether drizzled over vanilla low carb ice cream or over French Toast, waffles or, or pancakes or to dip with some fresh berries, it’s comfort food.
Some of you might even enjoy this in your morning coffee!
Making a keto caramel sauce is super easy and requires just some basic ingredients like butter and cream. Any low carb sweetener will work for this recipe, but please read below for the one I think works best!
This version:
Has just 1 gram net carbs per tablespoon
Uses no white sugar or brown sugar
Is made with heavy cream and unsalted butter
Thickens beautifully without a candy thermometer
Stores easily in a mason jar or glass jar
Reheats perfectly
Works for keto dessert recipes and low carb recipes
It’s truly a friendly caramel for midlife macros and anyone watching grams of carbs.
MICROWAVE SALTED CARAMEL SAUCE
I adapted this easy recipe for keto caramel sauce from my cookbook , Naturally Keto, which uses a few more ingredients for that perfect caramel flavor, but I wanted to make this recipe a little bit easier with less ingredients.
If you prefer to use the microwave rather than have to stand over the pot on the stove, check out my Keto Microwave Salted Caramel Sauce recipe.
TOOLS TO MAKE KETO CARAMEL SAUCE
Medium sized sauce pan– If you’re in the market for a really good, non-toxic pan, this stainless steel one is the way to go.
Large wooden spoon– I stopped using plastic spoons a long time ago, when I learned about all the toxins that can leach when heating. Now all I use are wooden spoons!
Mason jar– I use different sized mason jars for just about everything. To store things in like my Keto Gummy Bears and to keep my ingredients fresh in the fridge, like for my baking soda and my Keto Cereal and Granola.
Best Keto Sweeteners for Caramel Sauce
Not all keto sweeteners behave the same when heated over medium heat.
My favorite option. It browns beautifully and mimics traditional caramel sauce texture. It doesn’t crystallize like erythritol sweeteners and gives a deeper brown color.
Allulose (Granulated or Liquid)
Allulose works very well because it caramelizes similarly to real sugar. If using half allulose and half monk fruit, that works too.
Erythritol Sweeteners
Due to recent discussions around erythritol sweeteners and adverse reactions in high amounts, I’ve updated older recipes to favor monk fruit allulose blends instead.
Avoid using a popular low carb sweetener that doesn’t caramelize -it won’t produce the best way to achieve caramel flavor.
This recipe is just enough to use for my new Keto Instant Pot Cheesecake that serves 8!
Storage Tips
If it thickens too much, add a little bit of heavy cream and stir.
Store in a glass jar or mason jar.
Keep in an airtight container in the fridge.
Lasts up to 2 weeks.
Reheat in microwave for 30 seconds or warm gently in a sauce pan over low heat.
Midlife Macro Note
Traditional caramel sauce made with actual sugar is high in total carbohydrate and spikes blood sugar.
This version keeps total carbohydrate and net carbs low, making it supportive for fat loss while still enjoying dessert in small amounts.
Because it’s rich from heavy cream and butter, a tablespoon goes a long way, but yes this can be enjoyed on my midlife macro program.
Can I use coconut milk instead of heavy cream?
Yes. Full-fat coconut milk works well for dairy-free caramel sauce.
Does this taste like traditional caramel sauce?
Yes. Thanks to allulose, it develops a deeper brown and authentic caramel flavor similar to real sugar caramel.
Why did my sauce crystalize?
If you used erythritol sweeteners, they tend to crystalize after refrigeration. Reheat gently to dissolve.
Can I use half allulose?
Yes — half allulose and half monk fruit works beautifully.
Do I need a candy thermometer?
No. This is an easy recipe that does not require precise candy temperature.
With simple ingredients, a medium sauce pan, and about 15 minutes, you can make homemade keto caramel sauce that rivals traditional caramel sauce — without impacting blood sugar.
Whether you’re topping vanilla ice cream, drizzling over cheesecake, or adding it to your favorite keto dessert, this is truly the best keto caramel sauce for anyone living a low-carb diet lifestyle.
This Easy Sugar Free Low Carb Keto Caramel Sauce Recipe proves you don’t need white sugar, brown sugar, malt extract, or actual sugar to create rich caramel recipes.
Place the butter in a medium sized sauce pan over low heat, once melted whisk in the sweetener and cook for 3-4 minutes until nicely browned.
Pour in the heavy cream and salt and bring to a boil, then simmer for 8-10 minutes until mixture starts to thicken. Once the mixture coats the back of a spoon and is reduced by half, it's done.
Remove from the heat and stir in the caramel extract.
Taste and adjust sweetener if needed. Use immediately and/or store in a glass mason jar in the fridge. Reheat in the microwave for 30 seconds.
This cozy keto French Onion Chicken soup has 30 grams of protein per serving. It’s a comforting, satisfying and easy recipe for the slow cooker or stove top.
French Onion Slow Cooker Chicken Soup (Keto, High Protein & Cozy)
I originally tested this French Onion Slow Cooker Chicken Soup on New Year’s Eve with friends.
It was one of those nights where you want something warm, comforting, and special — but still aligned with how you eat. Everyone loved it. Bowls were scraped clean.
Now it’s February and it’s become a family favorite and been on repeat. While New Year’s Eve is behind us, winter absolutely is not. Cozy soups are still very much in season.
In fact, this is the time of year when we crave warm, rich meals the most, don’t you think?
This recipe takes everything we love about classic French onion soup — the sweet caramelized onions, the deep flavor, the melted cheese — and turns it into a high-protein, low carb, keto French onion chicken recipe that actually satisfies.
And that protein piece? That matters more than ever in midlife.
Why This Is the Best Keto French Onion Chicken Soup for Midlife
Traditional French onion soup is mostly bread, cheese, and broth. Delicious? Yes. Satisfying long term? Not always.
This version swaps in:
chicken breasts
yellow onions
Rich chicken broth
Creamy, nutty Gruyere cheese
Fresh thyme and a quick keto bread on top, optional of course
You still get that deep golden brown, caramelized onion flavor. But instead of relying on bread for bulk, we prioritize tender chicken.
The result is an easy French onion chicken soup with:
Higher protein
Moderate fat
Lower net carbs
Long-lasting satiety
That’s what makes this one of my favorite low carb recipes for winter.
Why Protein Is So Important in Midlife
Let’s talk about something that doesn’t get enough attention: protein and satiety.
As we move through perimenopause and menopause, muscle loss naturally accelerates. If we’re not intentionally prioritizing protein, we lose lean mass. And when we lose muscle, metabolism slows, bones get weaker, and we can’t bounce back from injury as we did when we were younger.
Protein does several powerful things:
Helps preserve muscle
Supports blood sugar stability
Increases satiety
Reduces cravings later in the day
Helps prevent overeating
When you eat a bowl of traditional French onion soup, it may taste comforting, but it’s often lacking protein. That can lead to feeling hungry again quickly.
This keto French onion chicken recipe gives you the same comfort-but because it’s built around chicken, it helps you stay full longer.
This fits beautifully into my midlife macro approach:
I made one batch (4 servings) in an 8 by 4 loaf pan and microwaved it for 2.5 minutes, sliced it, then toasted the slices and laid a slice right into each bowl of soup.
Then I:
Sprinkled extra Gruyere on top
Ladled hot broth over the bread
That’s it. No broiling.
The bread softens slightly and absorbs that beautiful broth without becoming mushy.
You still get the French onion experience, just with protein-forward bread instead of a carb-heavy baguette.
Add chicken breasts, broth, garlic, thyme, vinegar, salt, and pepper. Bring to a boil over medium heat.
Reduce to a simmer and cook 25–30 minutes.
Check internal temperature (165 degrees F). Shred chicken and return to pot.
Adding Cheese to Serve
Option 1: Add Cheese to Individual Bowls (What I Did)
Ladle hot soup into serving bowls. Add keto bread or croutons if using. Top each with shredded Gruyere cheese. Pour hot broth over the top to melt the cheese.
Option 2: Stir Cheese Into the Entire Slow Cooker or Dutch oven
If you prefer a richer, more uniform soup:Add 1½ cups shredded Gruyere directly to the slow cooker. Stir until fully melted and incorporated.
Storage
Store in an airtight container up to 4 days. Freeze in a freezer-safe container up to 3 months. Portion into single servings for easy lunches.
This 1-Minute Sugar-Free Keto Peanut Butter Mug Cake is a delicious and easy low carb, grain free and gluten free treat any day of the week!
Healthy Single-Serving Gluten-Free Mug Cake (Microwave, Air Fryer or Regular Oven)
If you’re a peanut butter lover with a serious sweet tooth, this healthy mug cake is about to become your favorite dessert.
This Sugar-Free Low-Carb Peanut Butter Mug Cake is:
Keto friendly
Gluten-free
Grain-free
Single serving
Ready in minutes
Made in a coffee mug or small bowl
Blood sugar conscious
And the best part? It satisfies sweet cravings without sending you back into the pantry for “just a little bit more.”
I first published this keto mug cake recipe nearly 10 years ago. Back then I was deep into classic high-fat keto recipes. And while that approach works beautifully for many people, especially at first, things change in midlife.
If you’re here now, you probably already know that.
I’m Brenda Bennett, founder of Sugar Free Mom and creator of the Midlife Macros™ Method, and this updated version reflects what I teach today- moderate fat, higher protein, and intentional ingredients that help balance blood sugar for long-term health.
Let’s update this classic.
Why This Peanut Butter Mug Cake Still Works (10 Years Later)
When sweet cravings hit, they hit fast. And the mistake most people make?
They grab something that doesn’t actually satisfy them.
You eat it. You’re still unsatisfied.
You go back for something else. And before you know it, your calorie intake doubled.
Mix the peanut butter powder with the water until a smooth paste. Grease 2- 8 ounce- ramekins.
Stir in the remaining ingredients in with the peanut butter powder until well combined.
Evenly pour the batter into the greased ramekins. Microwave each ramekin for 1 minute then check the center of the cake with a toothpick. If it comes out clean, let cool slightly and enjoy. If it's still slightly wet on the toothpick, microwave for another 20-30 seconds.
To make topping simply add to a stand mixer and blend on high until desired texture or use a hand mixer to whip.
Add desired topping once cake is cool. To make a layered cake as in the pictures, place some frosting on one cake, then place second cake on top of the other. Add the rest of the topping and enjoy.
Notes
3 g net carbs per 1 mug cakeThis recipe was first published in June 2016 using natural no sugar added peanut butter. If you wish to use that, use 1 tbsp and remove the water in this recipe that was needed for the pb powder. Brenda’s Notes:
You can bake this in the oven at 350 degrees for about 10-15 minutes or until a toothpick in center comes out clean.
Nutrition info does not include optional topping.
Makes this Nut Free: You can replace the unsweetened almond milk with coconut milk if desired but this will increase the calorie amount. Use sunflower seed butter to replace peanut butter.
To make this layered cake for 2, double the topping recipe.
These Easy Sugar-Free Keto Chocolate Peanut Butter Fudge Truffles are little bites so good you’ll never notice they are sugar-free!
Sugar Free Chocolate Peanut Butter Truffles
These Easy Sugar-Free Keto Chocolate Peanut Butter Truffles are one of those recipes that remind me why I started SugarFreeMom.com back in 2011 and why I’m still here.
They’re rich, chocolatey, indulgent, and taste like a classic peanut butter cup… yet they’re low carb, sugar-free, and made with simple ingredients you can pronounce. No powdered sugar, no added sugars, and no blood sugar rollercoaster afterward.
This recipe was originally written in 2013, long before I went back to nutrition school, before “midlife macros” was even a phrase, and before sugar-free treats were widely available.
Looking back now, I’m proud of how intuitive this recipe was and with a few thoughtful updates, it fits beautifully into how I eat and teach today.
Whether you’re making these for special occasions, the holidays, Valentine’s Day, or just because your sweet tooth is calling, these truffles deliver a perfect blend of indulgence and intention. Recipe instructions have been updated for an easier method then double boiler and new pictures have been added as well.
Why These Sugar-Free Chocolate Peanut Butter Truffles Still Work
There’s a reason peanut butter and chocolate are a timeless combination. The nutty flavor of peanut butter paired with rich chocolate creates a truly indulgent experience — and when done right, you don’t need sugar to make it delicious.
These truffles offer:
A guilt-free treat for anyone reducing sugar intake
A low carb dessert option that still feels satisfying
A healthier format than traditional fudge or candy
Flexibility for a variety of dietary needs
They’re soft, creamy, melt-in-your-mouth bites with that classic love affair of peanut butter and chocolate without the excess consumption that often comes with sugar-laden candy.
The Inspiration Behind the Recipe
This recipe is inspired by my grandma’s old-fashioned fudge buttons-the kind made with butter, cocoa, powdered sugar, milk, and peanut butter. I loved those flavors growing up, but I wanted to recreate them in a way that aligned with a sugar free, low carb lifestyle.
After one unsuccessful attempt (and a kitchen mess), the second and third versions were perfected. All thanks to my grandma and a little kitchen persistence.
The result? A sugar-free chocolate peanut butter fudge truffle that delivers the same nostalgic flavor, just without the added sugars.
My boys who have peanut and tree nut allergies were especially happy when they were able to eat these yummy chocolate bites since I used sunbutter the second time I made them. Hubby and daughter enjoyed the first batch using peanut butter. I like both!
Ingredient Breakdown (And Why They Matter)
Sugar-Free Chocolate Chips
I recommend premium sugar-free chocolate chips sweetened with stevia or monk fruit. They melt beautifully, taste like real chocolate, and don’t contain added sugars.
Look for options made with:
Cocoa butter
Chocolate liquor
No maltitol (to avoid digestive upset and laxative effect)
Tip: Always check labels — some “sugar-free chocolate” products still include hidden sugars or sugar alcohols that can spike blood sugar.
Use real peanut butter with just peanuts and salt for the best flavor and texture. This creates the perfect balance of smooth peanut butter and chocolate.
Nut-free option:
Swap peanut butter for sunflower seed butter to accommodate peanut or tree nut allergies.
Butter
Butter adds richness and helps create that classic fudge-like texture.
Both options still provide a creamy mouthfeel and delicious flavor.
Milk
A small amount of milk softens the truffle mixture and makes it scoopable.
Dairy-free milk swaps:
Unsweetened almond milk
Unsweetened coconut milk (carton, not canned)
Unsweetened macadamia milk
Stevia or Monk Fruit
A few droppers of chocolate-flavored monk fruit or chocolate stevia enhance sweetness without overpowering the chocolate.
Start small — you can always add more, but you can’t take it out.
Coconut Oil (Chocolate Coating)
Coconut oil helps thin the melted chocolate for dipping and creates a smooth, glossy coating that sets beautifully when chilled.
Optional Swap: Using Sugar-Free Peanut Butter Powder Instead of Natural Peanut Butter
I often get asked if these truffles can be made with sugar-free peanut butter powder instead of natural peanut butter, especially by women following midlife macros who want to lower fat slightly.
The short answer is yes, but it does require a small adjustment so the truffles still hold their shape.
Why the Swap Isn’t 1:1
Natural peanut butter works in this recipe because it provides:
Fat (structure)
Thickness (body)
Creamy texture
Peanut butter powder, on the other hand, is mostly defatted peanut solids, so if you swap it straight across without adjustments, the mixture will be:
Too dry
Crumbly
Unable to hold its shape once chilled
How to Successfully Use Peanut Butter Powder
If replacing 1/2 cup natural peanut butter, here’s what to do:
Whisk peanut butter powder with the milk until thick and smooth.
Stir the peanut butter mixture into the melted chocolate.
Proceed with chilling and shaping as written.
Texture Expectation
Slightly firmer than the original version
Less oily mouthfeel
Still rich and chocolate-forward
This version is a great option if you’re aiming for a lower-fat, still-satisfying treat — especially for midlife weight loss phases where fat tolerance can be lower.
Tip: If the mixture feels too soft after chilling, refrigerate an additional 10–15 minutes before rolling.
How These Fit Into a Low Carb or Keto Lifestyle
These truffles are not an everyday treat — and that’s intentional.
They’re designed for:
Special occasions
Holidays
Dessert when you want something truly satisfying
Because they’re rich and flavorful, one truffle goes a long way. That’s the joy of guilt-free indulgence done right — quality ingredients, mindful portions, and no added sugars.
Stored properly in an airtight container in the refrigerator, they hold their shape and texture perfectly.
Storage Tips
Keep refrigerated until ready to serve
Store in an airtight container
Best enjoyed chilled or slightly softened at room temperature
Because these are made with melted chocolate and natural fats, they will soften if left out too long at room temperature.
These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.
They honor the classic taste of peanut butter cups while offering a healthier, low carb format that supports mindful indulgence -especially when you want something special without derailing your goals.
Make a batch, store them in the fridge, and enjoy the joy of guilt-free indulgence — one truffle at a time.
These Sugar-Free Chocolate Peanut Butter Truffles are proof that you don’t need powdered sugar, added sugars, or artificial ingredients to create a truly delectable treat.
When you want a delicious low carb dessert that still fits your macros, this quick low carb keto lemon tiramisu will hit the spot! Less than 4 g net carbs and 12 grams of protein, plus authentic texture and bright lemon flavor!
Midlife Macros Friendly Lemon Tiramisu
If you’ve been following my recipes for any length of time, you know I love experimenting with low-carb desserts, keto desserts, and creative ways to turn classic Italian favorites into something that actually works for midlife bodies. This new creation might be one of my favorites yet.
Instead of using individual cakes or a sheet pan pancake recipe, I turned my lemon soufflé cake into a full 9 x 13 cake, sliced it into strips just like lady fingers, and used it as the soft sponge layer for a lemon tiramisu recipe. The result? A featherlight, creamy, perfectly balanced dessert that feels indulgent but still fits beautifully into a midlife macro approach.
This is not just another keto tiramisu recipe. It’s a smart, satisfying low-carb dessert that delivers incredible texture, bright lemon flavor, and that classic Italian dessert tiramisu experience—without the high fat or sugar crash.
Why Lemon Soufflé Cake Works So Well as a Sponge Cake
A traditional recipe for tiramisu relies on lady fingers or sponge cake layers dipped in a coffee soak while staying soft and delicate. The moment I sliced my individual lemon soufflé cake, I knew it was the perfect choice for a low-carb tiramisu.
Here’s why it works so well:
The cake has a naturally creamy texture and perfect texture when baked properly
It slices cleanly into single layer strips similar to homemade ladyfingers
It stays tender even after chilling
It absorbs flavor beautifully without turning soggy
Because this cake uses whole eggs, egg yolks, and beaten egg whites, and dried egg whites you get that classic airy structure similar to a traditional Italian sponge cake. When the whipped egg whites reach stiff peaks, they create lift without heaviness, which is key for tiramisu-style desserts.
This makes it a nice substitute for traditional lady fingers and a great option for anyone following a low‑carb diet, keto diet, or simply looking for a lighter dessert.
Turning a Lemon Cake into Lemon Tiramisu
Instead of a coffee liqueur soak or strong coffee used in traditional Italian tiramisu, this version leans into lemon flavor. Think bright, fresh, and slightly tangy—perfect for spring, dinner parties, or any special occasion.
The lemon elements come from:
Lemon juice for brightness
A light lemon syrup soak
Optional lemon curd layered into the mascarpone mixture
Garnishes like lemon slices or fresh berries
My lemon soufflé cake recipe that made individual servings now becomes the base, sliced into strips and layered just like coffee‑soaked savoiardi biscuits would be in a classic tiramisu. See the souffle cake recipe for swaps for the dried egg whites.
The Creamy Lemon Layer: Greek Yogurt + Cream Cheese Balance
For this version, I didn’t use heavy cream or whipped cream at all. Instead, I created a lighter, higher-protein layer using nonfat plain Greek yogurt combined with cream cheese, which turned out to be the perfect balance for a true midlife macro dessert.
This swap keeps the dessert creamy and satisfying without adding unnecessary fat, while still delivering that classic tiramisu-style richness.
What I Used Instead of Heavy Cream
Nonfat plain Greek yogurt for protein and structure
Cream cheese for richness and body
Vanilla extract for flavor
Monk fruit sweetener to keep it sugar free
When blended together in a large bowl using a hand mixer or electric mixer, the result is a smooth, lightly tangy cream with a beautifully creamy texture that pairs perfectly with the lemon sponge cake layers.
Why This Works So Well (Even Without Low‑Fat Cream Cheese)
I want to clarify something important here: while I used nonfat plain Greek yogurt, I did not use low‑fat cream cheese. I used regular American cream cheese.
Mascarpone cheese and cream cheese are actually closer nutritionally than many people realize. Mascarpone is slightly higher in fat, but both provide richness, structure, and mouthfeel. The key difference in this recipe is that pairing full‑fat cream cheese with nonfat Greek yogurt creates a balanced middle ground.
Here’s why this combination still works beautifully for midlife:
Cream cheese provides the fat needed for satiety and flavor
Greek yogurt adds protein and lightness
The overall fat load is lower than a heavy‑cream‑based tiramisu
Texture stays creamy, not dense or greasy
This approach supports a low‑carb diet and midlife macro goals without chasing ultra‑low‑fat swaps that often sacrifice satisfaction. You get enough fat to feel full, enough protein to stabilize blood sugar, and a dessert that still feels like the real thing.
Assembly Tips for Best Results
To assemble this lemon tiramisu using the soufflé cake:
Bake the lemon soufflé cake in a 9 x 13 pan lined with parchment paper
Allow the cake to cool completely
Slice into strips similar in size to keto ladyfingers
Lightly brush or spoon lemon syrup over each layer
Spread an even layer of mascarpone cream
Repeat layers, finishing with mascarpone on top
Cover with plastic wrap and chill for several hours or overnight. This resting time allows the flavors to meld and gives the dessert its signature structure
Texture, Flavor, and Why This Works for Midlife
One reason this classic dessert feels so satisfying is the balance. You get:
Protein from eggs and dairy
Moderate fat for satiety
Lower carbs than traditional tiramisu
For women in midlife, a keto dessert recipe that combines protein and fat help stabilize blood sugar and reduce cravings. This is why this dessert works so well within a midlife macro framework and low carb diet or keto diet—it supports your goals instead of derailing them.
It’s indulgent enough to satisfy a sweet tooth, yet light enough that you don’t feel weighed down.
Variations and Fun Facts
Layer in fresh berries for contrast
Use a spring form pan for a more traditional presentation
Try individual servings next time for dinner parties
Fun fact: Traditional tiramisu relies on raw eggs, often made using a double boiler to create a featherlight zabaglione. This version avoids raw eggs while still delivering that classic airy feel.
Storage and Make-Ahead Tips
This is my new favorite dessert and actually gets better with time. Store covered in the refrigerator for up to 4 days. The flavors deepen, and the cake layers stay soft without falling apart.
It’s an ideal make‑ahead low‑carb tiramisu, perfect for entertaining or enjoying a slice throughout the week.Brenda Bennett, creator of the Midlife Macro Method
Preheat oven at 325 degrees F and place a silicone hamburger mold on top of a 9 by 13 baking sheet pan.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a large bowl with yogurt, lemon juice and then remaining ingredients and blend until incorporated and a smooth batter forms.
Fold the stiff egg whites into the egg yolk mixture in 3 batches until it's all incorporated.
Pour the batter into the 9 by 13 baking pan.
Bake on the middle-lower rack for 40–45 minutes, rotating the pan once at about the 25-minute mark.
The cake is done when the center is set, springs back lightly when touched, and a toothpick inserted into the center comes out clean or with a few moist crumbs (not wet batter).
Remove from the oven and allow the cake to cool completely in the pan before lifting out or slicing. This step is essential for structure.Once fully cooled, slice the cake into strips resembling ladyfingers and set aside. I was able to make 30.
Lemon Cream Cheese Filling
Place the cream cheese, Greek yogurt, powdered sweetener, lemon juice, zest and salt into a stand mixer with the paddle attachment or into a large bowl and using a hand electric mixer to blend until smooth.
Taste mixture and decide if it's lemony enough. If not add the lemon extract. Also decide if you need any additional sweetener like the lemon stevia. Place in the fridge until ready to assemble.
Lemon Syrup
In a small bowl or measuring cup, combine the water, lemon juice, and low-carb powdered sweetener.Whisk well until the sweetener is fully dissolved. (No heating needed—the powdered sweetener dissolves easily in the liquid.)Set aside and use to lightly brush or spoon over the lemon soufflé cake layers during assembly.Tip:This syrup is meant to gently moisten the cake, not soak it. A light hand keeps the layers soft but structured.
Assembly
Choose an 8 by 8 serving dish or baking dish for assembly. This recipe makes three layers when assembled in an 8×8 square glass dish, creating a taller, more traditional tiramisu-style dessert.Place a single layer of the lemon soufflé cake strips on the bottom of the dish.Lightly brush with lemon syrup.Spread an even layer of the lemon cream cheese filling over the cake.Repeat layers—cake, syrup, cream—until all components are used, finishing with the cream layer on top.Cover and refrigerate for at least 4 hours, preferably overnight, to allow the layers to set and flavors to meld.Before serving, garnish if desired with lemon zest, sugar-free sprinkles, or a light dusting of powdered low-carb sweetener.
Video
Notes
Net carbs: 3.6gThere are 12 servings in this dessert, but if you prefer to make 9 servings your nutritional data will change to:Calories: 240, Carbs: 6g, Protein: 16g, Fat: 17g, Fiber: .1g Net Carbs: 5.9gLady Fingers sponge is adapted from my lemon souffle cakes.
These easy keto Sweet & Spicy Bacon Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.
Keto Bacon Wrapped Chicken Bites
Searching for an easy finger food keto appetizer for the Big Game Day? Look no further than these easy Bacon Wrapped Chicken Bites!
Dipping bite sized, juicy chicken, wrapped in bacon into a creamy dressing like my homemade Ranch dressing makes for an awesome appetizer. These disappeared before I could have a few for myself!
Sweet & Spicy Flavor Without Sugar
Instead of regular brown sugar, this recipe uses a sugar-free blend that still delivers that crave-worthy flavor.
The seasoning includes:
chili powder
a little heat for spicy bacon
and just enough sweetness to balance it out
The result? Spicy bacon chicken bites that taste indulgent but fit perfectly into a delicious low carb lifestyle.
Why These Sweet & Spicy Bacon Chicken Bites Work for Everyone
These sugar-free sweet & spicy bacon chicken bites have quickly become one of my most requested chicken recipes, especially when friends are coming over or someone needs an easy low-carb meal that doubles as a delicious appetizer.
I’ve been creating low-carb, keto recipes for years, and this one checks all the boxes:
bite-size pieces
bold flavor
easy clean-up
and flexible cooking methods
Whether you’re serving picky eaters, following a low-carb journey, or entertaining on game day, these bacon chicken bites never disappoint.
Quick Keto Chicken Bites
Aside from the necessary cutting of the chicken and bacon into bite sized pieces and mixing some seasonings and spices together, it’s really not that cumbersome.
A few minutes of time in the kitchen, but if you get your kids involved in wrapping the chicken you’ll be free in no time!
The Best Chicken to Use
You can make this recipe with:
chicken breast
chicken tenders
or chicken tenderloins
Cut the chicken into bite-sized pieces or chicken strips, depending on whether you want true finger food or a more filling option that can become a full meal.
Tip: Thicker pieces stay juicy chicken inside, especially when wrapped with bacon.
How to Make Crispy Bacon Bites
As you can see from the photos I have some crispier looking bites and some not so crispy bites. This is for one reason, dependent on what you bake it on and whether you want crispy bacon or not.
If you choose to bake these on a regular baking pan these will produce those crispy succulent looking bites. You can also place the bites on a cooling rack over a baking pan if you’d rather have less grease and less crispy pieces of bacon.
Of course my kids and I liked the crispier bacon and my hubby liked the less crispy bacon. Either way they are sure to please everyone and bake pretty quickly.
Bacon Makes Everything Better
For the best results, use:
thin bacon or bacon slices
wrap each piece of chicken snugly
and place seam side down on the pan or rack
As the bacon cooks, it turns into crispy bacon with that perfect salty bacon flavor that balances the sweet and spicy seasoning.
You can even pre-cook the bacon slightly if you prefer crispier bacon or want to reduce cooking time.
Ingredients for Sugar Free Bacon Chicken Bites
You needs just 5 ingredients and one optional if you choose!
I’m using chicken tenderloin, but you can use chicken thighs if you prefer. You also need bacon, brown sugar sub, chili powder, pepper and sugar free maple syrup which is optional.
Please note; you can make these spicier, but since I was serving these to my kids I made them less spicy. These are only mildly spicy. These can be enjoyed room temperature as well!
Oven or Air Fryer Directions
This recipe works beautifully both ways:
Oven Method
Use a rimmed baking sheet
Add a cooling rack or wire rack on top for airflow
This helps the bacon crisp evenly and keeps clean-up easy
Oven method instructions are on the printable recipe card below.
Air Fryer Method
If you love air fryer bacon, you’ll love this version.
Follow the air fryer directions
Cook until the bacon is crisp and the internal temperature of the chicken reaches 165°F
If you have an air fryer and prefer using that instead of the oven, no problem!
You will need to cook these in two batches, one pound at a time.
Preheat air fryer to 400 degrees F.
Wrap the bacon around each piece of chicken and place half the chicken onto your air fryer basket.
Air fry for 10 minutes, check internal temperature is 165 degrees F, if not air fry for just a few minutes more.
Drizzle sugar free maple syrup over the bites if desired and air fry one minute more and enjoy!
Continue the same procedure with the rest of the chicken bites.
Both methods give you delicious bites with minimal mess.
Serving Ideas & Dipping Sauces
These are amazing on their own, but even better with a dipping sauce.
These Sugar Free Bacon Wrapped Chicken Bites are a perfect finger food appetizer for any party! One serving has 0 net carbs! Oven and Air Fryer Directions Provided.
Prep Time 20 minutesminutes
Cook Time 30 minutesminutes
Total Time 50 minutesminutes
Servings 8@ 4 ounces
Calories 367kcal
Author Brenda Bennett | Sugar Free Mom
Ingredients
2poundschicken tenderloinboneless, cut into 1 inch cubes
Wrap the pieces of bacon over each piece of chicken.
Line two baking sheets with aluminum foil or you can use a cooling rack over the baking pan.
Whisk the last 3 ingredients together in a bowl and roll each chicken bite into the mixture.
Place chicken bites on baking pans or cooling rack over pans.
Bake for 25- 30 minutes or until bacon is crispy to your preference. Drizzle optional sugar free maple syrup over the bites and broil for 2-3 minutes until crisp.
If you are looking for a filling, quick, fiber filled, full of protein, low carb, breakfast that will keep you full till lunch, this keto peanut butter mug muffin for you! Made with ground flax, sugar free powdered peanut butter, coconut flour and an egg and it makes an amazing breakfast that will not leave you hunger within an hour.
Sugar Free Peanut Butter Mug Muffin
This sugar free Peanut Butter Muffin or healthy mug cake, whatever you want to call it, is the answer to a busy person’s dream for a healthy breakfast in minutes!
This keto mug cake recipe takes me all the way back to 2013 and honestly, I’m still proud of it.
Before nutrition school. Before making sugar free, delicious low carb recipes then keto recipes.
Before talking about hormones, perimenopause, or midlife metabolism.
Before “high-protein keto desserts” became a thing.
I created this Sugar Free Low Carb Keto Peanut Butter Mug Muffin because I wanted something simple, warm, satisfying, and intentional. Something that would hit the spot without sending me back for seconds… or thirds.
And here we are, more than a decade later, and this easy recipe for a little mug muffin still works even better now that I understand why.
Today I’m updating this post slightly adding new photos but left some of the older ones so you can see how I’ve improved.
Updating not to overhaul it, but to bring it into alignment with what I now teach about midlife macros, blood sugar balance, protein intake, and hormone support-especially for women in perimenopause and menopause.
Why Mug Muffins Still Matter (Especially in Midlife)
If you’ve followed me for any length of time, you know I’m a big believer in single-serve recipes and I also really love a gluten-free mug cake that can satisfy a sweet tooth fast.
Not because we lack willpower.
Not because food is “bad.”
But because decision fatigue and stress are real,especially in midlife.
A keto mug muffin:
removes portion guesswork
satisfies sweet cravings without overeating
supports consistency instead of perfection
fits into a midlife macros low carb or keto lifestyle
and helps prevent the “I already blew it” mindset
This is exactly why this peanut butter mug muffin has remained one of my favorite keto desserts over the years.
The Ingredient I Didn’t Fully Appreciate Back Then: Flaxseed
When I first published this easy keto peanut butter mug cake recipe, I used flaxseed meal because it worked as an almond flour replacement since my youngest son has a tree nut allergy.
What I didn’t fully understand in 2013- but absolutely do now- is how powerful flaxseed is for midlife women.
Health Benefits of Flaxseed for Midlife Women
Flaxseed is rich in:Lignans, which support healthy estrogen metabolism
Soluble fiber, which helps stabilize blood sugar
Omega-3 fatty acids, which support a healthy inflammatory response by reducing chronic inflammation
Gentle digestive support, especially helpful during hormonal shifts
For women in perimenopause and menopause, flaxseed can help support:
blood sugar regulation
hormone balance
satiety and fullness
and reduced cravings
That makes this peanut butter cake mug muffin not just sugar-free and low carb, but strategic.
Why I Use Sugar-Free Powdered Peanut Butter Instead
Top with a dollop of plain Greek yogurt and Strawberry preserves
It’s incredibly versatile which is why it’s still relevant all these years later.
Why I’m Still Sharing This Recipe Over a Decade Later
This recipe reminds me that:
you can evolve without abandoning what worked
you don’t need extreme rules to succeed
and simple, intentional choices add up
I didn’t know everything back then, but I knew enough to create something that helped women stay consistent.
Now, with what we know about protein, flaxseed, blood sugar, and midlife metabolism, this Sugar Free Low Carb Keto Peanut Butter Mug Muffin is even better.
And sometimes?
One warm, high-protein mug muffin really is enough.
Can I Swap Powdered Peanut Butter for Peanut Flour?
Yes — but with a few important notes.
Powdered peanut butter and peanut flour are similar, but they’re not identical, so the results will be slightly different.
Here’s how they compare:
No added salt unless specified
Sugar-free powdered peanut butter
Made from defatted peanuts
Lightly processed for flavor
Often contains a small amount of added salt
Tends to be a bit smoother and more “peanut-buttery” in taste
Peanut flour
Also made from defatted peanuts
Finer and more neutral in flavor
Slightly drier and more absorbent
How to Swap It Successfully
If you’re using peanut flour instead of powdered peanut butter:
Use the same amount
Expect a slightly drier texture
Add 1–2 teaspoons of more liquid (water, almond milk)
If you are looking for a filling, quick, fiber filled, full of protein, but low carb, no sugar added breakfast that will keep you full till lunch, this is the muffin for you! Made with ground flax, powdered peanut butter, coconut flour and an egg as well makes an amazing breakfast that will not leave you hunger within an hour.
This amazing air fryer high protein keto roll has 12 grams of protein and less than 1 g net carbs! Easily made in your air fryer or oven.
How my High-Protein Keto Rolls turned into a single serving
Sometimes the best recipes don’t start with a plan.
They start with hunger.
This one came together on a very real, very relatable day. I came home after a workout, I was hungry now, and I needed something that felt like a real breakfast, not just a snack. I didn’t want to cook a full meal, I didn’t want to pull out a bunch of ingredients, and I definitely didn’t want to wait.
That’s when this single-serve high-protein keto roll experiment happened and honestly, I didn’t expect it to work as well as it did.
What surprised me most wasn’t just that it worked… it was that it turned into something I immediately wanted to make again.
The Original Recipe That Started It All
This great recipe exists because of the original batch recipe.
So many of you have been making them, tagging me, leaving comments, and sharing your photos. That feedback is always what pushes me into the kitchen to keep testing.
The original recipe:
Makes 6 fluffy keto bread rolls
Uses egg white protein powder for structure
Has no almond flour, coconut flour, wheat flour, or psyllium husk powder
Delivers about 12 grams of protein per roll
They’ve been used as hamburger buns, breakfast sandwiches, dinner rolls, and even toasted with melted cheese. Seeing how versatile they are made me wonder…
Could I make just one?
Why I Wanted a Single-Serving Version
Here’s the thing I know many of you relate to- sometimes you don’t need six rolls.
I wanted something closer to a keto biscuit/ roll / keto bun hybrid, but without fathead dough, mozzarella cheese, or cream cheese baked into the batter.
Just eggs.
And protein.
The After-Workout Experiment
I had just gotten home from working out, and I could feel that familiar hunger creeping in, the kind where waiting too long usually leads to poor choices.
I grabbed:
One egg
Egg white protein powder
Plain nonfat Greek yogurt (instead of sour cream)
Baking powder
That was it. No almond flour, coconut flour, mozzarella cheese, or psyllium husk powder.
I separated the egg, used a milk frother to whip the egg white (it didn’t form stiff peaks, more like frothy milk foam), mixed the yolk with the protein powder and yogurt, folded everything together, and crossed my fingers.
Instead of turning on the oven, I reached for the air fryer. But you could also just bake in a regular preheated oven, it will just take a bit longer.
Turning It Into the Perfect Breakfast
This is where it went from “successful experiment” to I need this again tomorrow.
I popped the sliced roll into the toaster on a regular setting until lightly golden.
Then I topped it with:
1 tablespoon cream cheese per side
Smoked salmon
Capers
Homemade pickled onions
It tasted like something you’d order at a café-but it fit my Midlife macros, my low-carb lifestyle, and my post-workout hunger.
This is the kind of breakfast that keeps blood sugar stable, delivers enough grams of protein, and actually feels satisfying.
Nutritional Information is all on the printable recipe card at the bottom of the page
For the single roll alone:
Around 12 g protein
About 1 grams of carbs
When you add eggs, cream cheese, or smoked salmon, you can easily hit 20–30 grams of protein, which is ideal for midlife metabolism and muscle support.
This is exactly why I love recipes like this- they’re flexible. You can build them around your favorite fillings:
Eggs and bacon for Breakfast sandwiches
Keto dinner rolls with any main entree
Cream cheese with smoked salmon
Why I Love Sharing the Process
Some of my favorite recipes on SugarFreeMom.com came from moments just like this- real life, real hunger, and a little curiosity.
I love showing you not just the polished recipe, but how a recipe comes to be. Because that’s how confidence in the kitchen is built.
If you love this single-serve version, the delicious recipe for the original 6-roll recipe is still my go-to when I want meal prep, family dinners, or freezer-friendly keto bread rolls.
Both have a place.
And sometimes… you just need one roll.
Can I Swap the Greek Yogurt for Cottage Cheese?
Yes, you can, but the texture will be different.
This swap works best if you understand why Greek yogurt behaves better in this recipe.
Plain Greek yogurt is:
Thick and smooth
Low in moisture
Evenly distributed when mixed
That’s why it helps create a lighter, more stable biscuit texture in a single-serve, high-protein recipe like this.
What Happens If You Use Cottage Cheese Instead?
If you use cottage cheese as-is
The batter will be wetter
The biscuit may be more eggy
The center may take longer to set
Texture will be softer and less uniform
This is because cottage cheese contains more liquid and curds, which don’t blend smoothly on their own.
If someone really wants to swap it, this is the best approach:
Use full-fat or low-fat cottage cheese
Blend it first until completely smooth
Measure the same amount: 1 tablespoon
Expect a slightly denser, more custard-like biscuit
Even blended, cottage cheese will still produce a less fluffy result than Greek yogurt, but it will work.
Lazy Method (No Egg Separation)
If you don’t want to separate the egg or whip the egg white, you can absolutely make this high-protein keto biscuit using a simpler, mix-and-bake method. Just know that the texture will be denser, not as light as the whipped version.
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
Can I Use Whey Protein Instead of Egg White Protein?
Yes — but the best choice depends on how you’re making it.
When I tested this recipe with unflavored whey protein, it worked beautifully in the mini waffle maker. The texture was soft, tender, and perfect for protein waffles.
However, for the air fryer roll version, I still recommend using unflavored egg white protein powder.
Here’s why:
Egg white protein gives more structure and lift.
It creates a firmer, more bread-like texture.
It holds its shape better in the air fryer.
It slices cleanly for sandwiches.
Whey protein is softer and more delicate. In the waffle maker, that’s perfect. In the air fryer roll, it can be slightly too tender and won’t rise the same way.
Here’s the simple breakdown:
Air fryer roll → Egg white protein is best
Mini waffle maker → Whey protein works great
Want the most structure? → Use egg white protein
Want quick and easy waffles? → Whey is a great option
Both versions keep the protein high and fit beautifully into my Midlife Macro Method, especially for midlife women who need adequate protein to protect muscle while keeping fats moderate.
Can I Make This in a Mini Waffle Maker Instead of the Air Fryer?
Yes — and it’s FAST.
A reader shared that she skipped the air fryer and poured the batter into a Mini Dash Waffle Maker— and made two small waffles instead.
So of course I had to try it.
It worked perfectly.
Here’s how:
Preheat your mini waffle maker.
Pour half the batter into the center.
Cook 2–3 minutes (until golden and set).
Repeat with remaining batter.
You’ll get:
Two small protein waffles
Crispy edges
Soft interior
Ready in minutes
This method is quicker than the air fryer and perfect when you want something toast-able or for sandwiches or topped with cream cheese, strawberry jam, eggs, or avocado.
Macros for these two waffles using the unflavored whey protein, egg and plain Greek 2% yogurt is: Calories: 136, Protein: 17g, Carbs: 2g, Fat: 6g
Easy Air Fryer Single Serve High Protein Keto Bread
Place the egg white in a small bowl and use a milk frother to whip it. Note: It will look more foamy/frothed (like milk foam) rather than classic stiff peaks — that’s totally fine and still works for this single serving. Set aside.
In a separate bowl, whisk together: Egg yolk, Greek yogurt, Egg white protein powder, Baking powder, Salt (if using) Mix until smooth.
Gently fold the frothed egg white into the yolk mixture. It won’t fully disappear — that’s normal. Just fold until combined.
Air Fryer Method
Preheat air fryer to 325°FLine a shallow 8 ounce ramekinwith parchment or liner. Lightly grease the parchment. Air fry 8-10 minutes. Check center.Return to air fryer for 1- 2 more minutes if needed.Rest 2 minutes before removing.
Let cool 1–2 minutes. Slice in half. Toast on a regular toaster setting until lightly golden.
Oven Method
Air fryers cook hotter and faster than conventional ovens, so the oven temperature needs to be slightly higher to achieve the same result.Preheat oven to 350°F. Bake for 14–16 minutes.
Store in an airtight container in the fridge for up to 3 days. (Let the roll cool completely before storing to prevent condensation.)
Mini Dash Waffle Maker
Preheat your mini waffle maker.Pour half the batter into the center.Cook 2–3 minutes (until golden and set).Repeat with remaining batter.
These keto hot chocolate cookies are perfect for the winter or holiday season! These chewy cookies with gooey marshmallows on top can be enjoyed on a keto diet with just 2 g net carbs per cookie!
Keto Chocolate Cookies Recipe with Keto Marshmallows
When the winter season hits our state, I am all about a warm mugful of hot chocolate! But being on a ketogenic diet, I would rather make myself a delicious treat at home so I can control what goes in it and use a premium array of ingredients!
Thinking about hot chocolate gave me the idea for a hot chocolate cookie with marshmallows, but I didn’t want a crunchy cookie!
I wanted a chewy, chocolate cookie recipe that tastes like you were having a cup of hot chocolate with a luxurious velvety texture and these keto cookies are it! Curbs that sweet tooth for sure!
Carbs in Traditional Hot Chocolate Mix
According to the app I use, Cronometer. 1 envelope of a hot chocolate packet prepared with 6 ounces of water has23 grams of total carbs in it and 18.7 grams of sugar!
That would certainly spike ones blood sugar and cause cravings for more!
Carbs in our Hot Chocolate Recipe
I know you can find sugar free hot chocolate mix at a grocery store today but often the ingredients aren’t the best as they use artificial sweeteners and those are known to spike blood sugar.
I stay away from store bought sugar free items and just make it myself at home which is really simple!
Our keto hot chocolate recipe needs just 4 simple dry ingredients and then you add your favorite milk of choice.
This keto hot chocolate recipe for delicious chocolate goodness has just 5 net carbs using unsweetened almond milk per serving size. The hot chocolate powder can also store in an airtight container for up to 2 months.
GoodSam is another brand that has a different sweetener for their chips using Allulose you may like instead.
Can I change the Sugar Substitutes?
You can certainly use your favorite sweetener to make these tasty cookies. I think the best results are using a combination of a natural sweetener like stevia, allulose, or monk fruit, to help alleviate any aftertaste.
In fact, I use the liquid chocolate monk fruit in warm unsweetened almond milk because it tastes just like having a cup of hot chocolate without the carbs or added sugar.
Can I make these dairy free?
Yes, you can make these easy keto chocolate cookies dairy free by swapping the butter with softened room temperature coconut oil.
Can I use almond flour instead?
The best part about using sunflower seed flour to make nut free keto recipes is that it’s the perfect choice to swap with almond flour because you can use the same exact amount.
Preheat oven to 350 degrees F. Line a large baking sheet pan lined with parchment paper.
Add softened butter, low carb powdered sweetener, vanilla extract, liquid monk fruit and egg to a large mixing bowl using electric hand mixer or bowl of stand mixer and blend on low speed to combine.
Add the sunflower seed flour, cocoa powder, cream of tartar, baking powder, baking soda and salt and blend to combine. The cookie batter will be sticky, so it's recommended to refrigerate for at least 30 minutes before baking otherwise you may end up with a thinner cookie than desired.
Use a large cookie scoop and make 16 mounds of batter placing each onto prepared baking sheet pan.
Use the back of a teaspoon and make a small indent in the center of each cookie. Bake cookies for 10 minutes then remove from the oven.
Place 3 mini marshmallows into the center of each cookie.
Bake 5-8 minutes until the marshmallows are melted and the edges of the cookies are browned.
Allow to cool then drizzle melted chocolate over each cookie if desired.
Store cookies in an airtight container in the fridge for up to 3 days or freeze for 3 months.
Notes
Net carbs for 1 cookie: 2 g Nutritional information does not include optional chocolate drizzle but does include the marshmallows.This recipe was first published in Dec. 2023
This delicious classic keto Italian lemon zabaglione needs just 4 simple ingredients and 10 minutes of time to make! Just 3 grams of carbs!
A Classic Italian Dessert Made the Easiest Way
Lemon zabaglione is considered a classic Italian dessert, traditionally made with rich egg yolks, sugar, and dessert wines like Marsala or Vin Santo.
Over the years, I’ve learned that the easiest way to make it at home is using a double boiler and keeping the heat low and steady.
This recipe starts with a simple egg yolk mixture, no flour, no egg whites, no baking -just yolks, sweetener, lemon juice, and gentle heat.
Cooking it over a pot of water instead of direct heat gives you full control and prevents scrambling. The key is low heat, constant whisking, and patience.
If you’ve never made zabaglione before, don’t overthink it. This is truly a great way to impress guests without a lot of effort.
About the Wine (and Alcohol Content)
Traditionally, zabaglione is made with sweet wine, most often Marsala wine, though other dessert wines like Vin Santo are also used depending on the Italian version and region.
For my lemon zabaglione, I used a dry white wine, which keeps the flavor light and lets the lemon shine. During cooking, the alcohol content cooks off gently as the egg mixture thickens, leaving behind flavor without tasting boozy.
That said, this dessert is just as delicious without wine.
Wine-Free Option
If you prefer to skip alcohol altogether:
Simply replace the wine with water
You’ll still get a smooth, creamy, traditional zabaglione texture
This makes it perfect for a dinner party, holidays, or anyone avoiding alcohol.
Texture Matters: Low Speed, Low Heat, Big Results
The secret to a perfect lemon zabaglione is resisting the urge to rush.
Keep the heat low
Whisk constantly at a steady, low speed
Scrape the bottom of the bowl often so nothing sticks
As the mixture thickens, it will turn glossy and pale yellow. This is where zabaglione differs from lemon curd, it thickens through air and gentle heat, not butter or starch.
Once finished, it can be served:
Warm
At room temperature
Or chilled
All three are delicious, depending on your favorite way to enjoy it.
How I Serve Lemon Zabaglione
My favorite way to serve this simple Italian dessert is spooned over fresh berries or fresh fruits. The acidity of the fruit balances the richness of the egg yolks perfectly, especially after a heavy meal.
It’s a wonderful option for anyone with a sweet tooth who doesn’t want a heavy slice of cake.
Making It Low Carb (and Still Traditional)
Because this recipe relies on egg yolks and gentle cooking rather than flour or starch, it’s naturally low carb and works well for those following a keto diet or simply cutting back on sugar.
Using allulose keeps the texture smooth and prevents crystallization, which is especially important for egg-based desserts like this. It’s one of the reasons this recipe fits seamlessly into my style of cooking, traditional flavors, modern ingredients.
When I Turned It Into a Mascarpone Cream
To make more servings, I turned this classic version of lemon zabaglione into a mascarpone-based cream by folding in mascarpone cheese and a little heavy cream. This creates a softer, mousse-like texture that’s slightly less yellow and a bit more mild in lemon flavor.
Honestly, I was nervous about this version.
But when my dad, who is Italian and Sicilian-tried both, he loved them equally. He even called me the next day to tell me the truth (and if you know Italian dads, you know they will tell you the truth).
Lemon Zabaglione Mascarpone Cream (To Make More Servings)
If you’d like to stretch this recipe to serve more people, you can turn it into a lemon zabaglione mascarpone cream. This version is slightly less yellow and less lemon-forward, but still creamy, smooth, and absolutely delicious.
This is exactly how I made it to increase servings.
Additional Ingredients
¾ cup mascarpone cheese
2 tablespoons heavy cream
How to Make the Mascarpone Version
Once the zabaglione has finished cooking, let it cool slightly.
In a separate bowl, whisk the mascarpone until smooth.
Whisk 2–3 tablespoons of the zabaglione into the mascarpone to loosen it.
Gently fold the mascarpone mixture back into the remaining zabaglione.
Stir in the heavy cream until smooth and spoonable.
Yield & Texture Notes
Increases the yield to about 1¾–2 cups, depending on how gently it’s folded
Texture becomes mousse-like and creamy
Color will be lighter and less yellow
Lemon flavor is softer but still present
Lemon Zabaglione Mascarpone Cream
Refrigerate in an airtight container for up to 3 days.
Texture will firm up slightly when cold.
Stir gently before serving to restore creaminess.
Best served chilled or just slightly cool.
Do not freeze, as texture may separate.
Serve either version with berries, biscotti, or alongside another lemon dessert for an elegant finish. For Christmas I made my Almond Amaretti Cookies from my cookbook, Naturally Keto.
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
Bring a saucepan with a few inches of water to a gentle simmer.
In a heatproof bowl, whisk together the egg yolks, powdered allulose, lemon zest, lemon juice, lemon stevia, and wine (or water).
Place the bowl over the simmering water (the bowl should not touch the water).
Whisk constantly for 6–8 minutes, until the mixture is pale, glossy, and thick enough to coat the back of a spoon.
Remove from heat immediately. Pour into 3 serving glasses. Serve warm or chilled.
Top with fresh berries and extra lemon zest. Can be refrigerated in an airtight container for up to 24 hours. Texture will thicken slightly as it chills.
If you’re a lemon lover and you’re looking for a light, elegant dessert that’s also high protein, that won’t spike your blood sugar or blow your macros for the day, these Easy High-Protein Low-Carb Keto Lemon Soufflé Cakes are going to become a favorite.
High Protein Lemon Soufflé Cakes
These are not pancakes and not dense cakes and they are not made with cream cheese or cottage cheese. They’re light, fluffy, individual soufflé-style cakes made with simple ingredients and baked gently for the best fluffy texture.
Each keto lemon cake is:
High protein
Low carb
Keto-friendly
Made without almond flour or coconut flour
Perfect as a healthy dessert or light treat any day of the week
Tangy lemon flavor
Great for meal prepping
From Sheet Pan Pancake to Soufflé Cake
These sugar free lemon soufflé cakes actually started as a recipe development experiment during one of my Facebook Live cooking shows.
I originally adapted the batter from my sheet pan pancake recipe, testing it as individual cakes using lactose-free whole-milk ricotta and baking at 350°F. While they tasted good, they browned too quickly and were slightly dry in the center.
That’s when I knew the recipe needed refining.
On the next test, I:
Swapped ricotta for plain nonfat Greek yogurt
Lowered the oven temperature to 325°F
Baked them low and slow for 25–28 minutes
Folded the egg whites gently for maximum lift
The result? Light, fluffy, perfectly cooked lemon soufflé cakes with a soft center and golden tops, no dryness at all. This version is the clear winner.
Why Greek Yogurt Works So Well
Using nonfat plain Greek yogurt instead of ricotta makes these:
Lighter in texture
Higher in protein
Lower in fat
Easier for most people to find and use
Greek yogurt keeps the cakes moist without weighing them down, which is especially important when you’re baking with egg whites and egg white protein powder.
It also makes these cakes a great snack option to enjoy for anyone following:
These lemon soufflé cakes fit beautifully into Midlife Macros, especially if you’re someone who still wants dessert, just in a smarter way.
Each individual cake has:
High protein to support muscle and metabolism
Very low net carbs and lower fat
Just enough fat to feel satisfying
No regular sugar and no flour
They’re ideal for:
A planned keto dessert on a maintenance day or even on a deficit day since the calories are so low, which was completely unintentional on my part but it works!
This is exactly what I mean when I say you don’t need to eliminate desserts, you just need better options.
What Makes These Soufflé-Style
The key to the fluffy texture is whipped egg whites.
By separating the eggs and whipping the whites to stiff peaks (with a little white vinegar for stability), then gently folding them into the yolk mixture, you create natural lift without flour.
These cakes:
Puff up beautifully while baking
Gently settle as they cool (that’s normal for soufflés)
Yes. I originally tested these lemon soufflé cakes using lactose-free whole-milk ricotta during a Facebook Live cooking show showing my recipe development using my sheet pan keto pancake recipe as the base.
That version baked faster at a higher temperature and browned more quickly, which made the centers slightly drier. While ricotta works, I found that plain nonfat Greek yogurt produces a lighter, fluffier texture when baked at a lower temperature.
If you use ricotta:
Use ¾ cup whole-milk ricotta
Bake at 325°F
Expect a slightly denser, more cake-like texture
What can I use instead of egg white protein powder?
The egg white protein powder helps give these lemon soufflé cakes structure and keeps them high in protein without adding flour.
If you don’t have egg white protein powder, here are your best options:
Collagen does not provide the same structure, so expect less lift
Can I use almond flour or coconut flour instead of protein powder?
No — those are not good substitutes in this recipe.
Almond flour and coconut flour:
Change the texture completely
Add unnecessary carbs and fat
Turn this into a dense cake instead of a light soufflé
This recipe was designed to be flourless for a reason.
Can I use sour cream instead of Greek yogurt?
Yes, sour cream works structurally, but the texture will be different.
Sour cream creates:
A richer crumb
Slightly less lift
More browning at higher temperatures
Greek yogurt keeps these cakes lighter and more soufflé-like, which is why it became my final choice.
Storage Tips
Store in an airtight container in the refrigerator for up to 5 days
Freeze for up to 3 months
Thaw overnight in the fridge and enjoy cold or gently warmed
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
Easy High Protein Low Carb Keto Lemon Soufflé Cake
If you love lemon desserts, want something quick and easy, and still care about your macros, these keto-friendly lemon soufflés check all the boxes.They’re proof that low-carb meals and desserts don’t have to feel restrictive, they can feel elegant, satisfying, and delicious. If you make these, I’d love to hear what you think.— Brenda Bennett, creator of the Midlife Macro Method
Sugar Free Low Carb Keto Cannoli Mug Cake for Two is a perfectly portioned dessert for any night of the week that still satisfies your sweet tooth — without the sugar crash.
Cannoli Keto Mug Cake
If you’ve ever found yourself craving something sweet late at night, standing in the kitchen wondering if it’s worth baking an entire cake just to satisfy that craving, this Sugar-Free Low Carb Keto Cannoli Mug Cake for Two is exactly what you need.
This recipe was first published back in 2015, and it’s still one of my most popular low-carb desserts today — which honestly makes me smile because at the time, keto mug cakes weren’t everywhere yet.
In fact, layering mug cakes into an actual “mini cake” wasn’t something I saw many bloggers doing at all back then. It was one of those why hasn’t anyone done this yet? moments.
Fast forward years later, and mug cakes are everywhere — but this one still stands out because it’s perfectly portioned, quick, satisfying, and tastes like a true Italian cannoli-inspired dessert without the sugar overload.
If you’re someone who struggles with sweet tooth cravings, blood sugar balance, or portion control — especially at night — this recipe was made for you.
Why Keto Mug Cakes Are One of My Favorite Low-Carb Desserts
I’ve been creating sugar-free, low-carb, and keto recipes for nearly two decades now, and keto mug cakes remain one of my favorite tools for long-term success.
Here’s why:
• They’re perfectly portioned desserts
• No leftovers sitting on the counter calling your name
• Quick enough to make even on a busy weeknight
• Ideal for people learning to balance blood sugar
Instead of baking a full cake and relying on willpower, mug cakes help you work with your biology, not against it.
This keto cannoli mug cake part is divided into 4 servings and truly fulfills that sweet tooth craving without turning into an all-night grazing situation.
And because this recipe makes two layers, it feels special — like a real dessert — not just “diet food in a mug.”
A Note on Cake Decorating (or Lack Thereof)
I’ll be honest — I am not a cake decorator.
Never have been. No ambition to become one. I care far more about taste, texture, and ingredients than whether my frosting is perfectly smooth. Give me creamy frosting, plop it on, add toppings, and I’m happy.
So if your layered mug cake looks a little rustic? Perfect. We’ll call it artisan. 😉
I feel no shame in calling myself a lame cake decorator. It’s an art and clearly a skill I have not mastered. Does it mean my cake is anything else than amazing in taste, certainly not. So I hope you can look past the flaws.
Microwave OR Oven Directions — Your Choice
One of the best parts about this sugar-free low carb cannoli mug cake is that you can make it in the microwave OR the oven, depending on what you prefer.
Microwave Directions
Perfect when you want dessert now.
• Mix the dry ingredients in a bowl
• Add the wet ingredients and whisk
• Pour into greased ramekins
• Microwave one at a time for about 1 minute each
You’ll have two small cakes ready in under 2 minutes total.
Oven Directions
Ideal if you don’t use a microwave or want a slightly firmer texture.
• Preheat oven to 350°F
• Bake for 10 minutes
• Let cool completely before frosting
Both methods work beautifully — choose what fits your lifestyle.
Coconut Flour vs Almond Flour in Mug Cakes
This recipe uses coconut flour, which behaves very differently than almond flour.
Coconut flour:
• Is more absorbent
• Requires fewer dry ingredients
• Creates a lighter, sponge-like texture
• Works well for microwave baking
Almond flour mug cakes tend to be heavier and oil-dense, and some people say a bit “grainy”, while coconut flour allows this cake to stay light — perfect for layering.
Tools to Make Low Carb Keto Mug Cake
Glass mixing bowls-Having a glass mixing bowl set of multiple sizes is really useful because they can go in the microwave or over a sauce pan of simmering water to melt chocolate or anything else.
Shallow Quiche Ramekins– These quiche ramekins make layering a mug cake much easier as they are flatter then using a standard sized ramekin.
Cake Decorating Turntable-If you want to decorate better than I have, it’s best to just invest in a nice turntable with appropriate spatulas for decorating.
Cannoli Flavor Without the Sugar
Traditional cannoli filling relies heavily on sugar. This version keeps the classic cannoli flavor using:
This cake is essentially a neutral low-carb base, which makes it incredibly versatile.
Why This Recipe Still Matters Today
This isn’t just a mug cake.
It’s a reminder that you don’t need to eliminate dessert to be healthy — you just need better options. Perfectly portioned desserts like this help you enjoy food while still supporting long-term health, blood sugar balance, and sustainability.
That’s why this is my favorite keto dessert recipe that has stood the test of time — and why it’s still just as relevant today as it was in 2015.
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
