Looking for an easy way to add bold flavor to your meals without extra sugar? These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.
Quick Pickle Vegetables
Whether you’re making quick pickled red onions, pickled cucumbers, green beans, cauliflower, radishes, or a colorful mix of fresh veggies, this quick pickle brine is one of the easiest ways to preserve vegetables and add a burst of flavor to salads, burgers, sandwiches, tacos, grain-free bowls, and more.
Quick pickling is one of the best kitchen skills to learn because it requires no special equipment, no canning process, and very little hands-on time. Just a jar, a sharp knife, a few pantry staples, and your refrigerator.
Why You’ll Love These Sugar-Free Refrigerator Pickles & Veggies
No added sugar
No canning required
Ready in as little as 30 minutes
Great way to use up fresh vegetables
Naturally low carb and keto-friendly
Easy to customize with fresh herbs and spices
Perfect for meal prep
Adds flavor without extra calories
Unlike traditional sweet pickles or bread-and-butter pickles, these refrigerator pickles let the natural flavor of the vegetables shine through while providing that classic tangy crunch.
What Are Quick Pickles?
Quick pickles, also called refrigerator pickles, are vegetables soaked in a vinegar-based brine rather than undergoing a traditional fermentation process. They are stored in the refrigerator and become flavorful within hours instead of days or weeks.
The biggest difference between traditional fermented pickles and quick pickles is that quick pickles use vinegar for acidity and preservation rather than relying on beneficial bacteria to create lactic acid during fermentation.
Best Vegetables for Quick Pickling
One of the great things about quick pickling is that almost any vegetable works.
Try:
Red onions
Cucumbers
Green beans
Radishes
Cauliflower florets
Bell peppers
Jalapeños
Carrots
Cabbage
Asparagus
Turnips
Quick pickled red onions are especially popular because they turn a beautiful bright pink color after soaking in the brine.
These taste similar to classic dill pickles without any added sugar.
Pickled Green Beans
A crunchy addition to charcuterie boards and salads.
Mixed Pickled Vegetables
Combine:
Cauliflower
Carrots
Red onions
Bell peppers
Green beans
This colorful combination makes a great side dish or snack.
How Long Do Refrigerator Pickles Last?
Because these are quick refrigerator pickles and not canned pickles, they must remain refrigerated.
Stored properly in an airtight container, most quick pickled vegetables stay fresh for 2 to 4 weeks.
Can Quick Pickled Vegetables Support Gut Health?
While quick pickled vegetables made with vinegar are not fermented and don’t contain the beneficial bacteria found in traditional fermented foods like sauerkraut, kimchi, or naturally fermented pickles, they can still support a healthy gut in several ways.
1. They Help You Eat More Vegetables
Most Americans fall short on vegetable intake. Adding tangy quick pickled vegetables to meals makes vegetables more appealing and can help increase your daily fiber intake.
Fiber acts as a prebiotic, feeding the beneficial bacteria already living in your gut.
2. Vinegar May Support Digestion
The vinegar used in quick pickling, especially apple cider vinegar, contains acetic acid, which may help support digestion and healthy blood sugar balance when consumed with meals.
3. Herbs and Spices Offer Additional Benefits
Many common pickling ingredients contain plant compounds that support digestive health:
Fresh dill provides antioxidants and may help soothe digestion.
Garlic contains prebiotic fibers that feed beneficial gut bacteria.
Mustard seeds contain compounds that may support digestion.
Coriander seeds have traditionally been used to ease digestive discomfort.
4. Pair Them With Fermented Foods
For even greater gut health benefits, serve quick pickled vegetables alongside fermented foods such as:
Sauerkraut
Kimchi
Plain kefir
Unsweetened yogurt
Fermented pickles
This combination provides both prebiotic fibers and probiotic bacteria.
Tips for the Best Quick Pickles
✔ Use fresh vegetables for the best crunch.
✔ Choose vinegar with at least 5% acidity. I used a combo of apple cider and white vinegar.
✔ Store only in the refrigerator.
✔ Let vegetables sit at least 30 minutes before serving.
✔ Experiment with fresh dill, garlic, mustard seed, and coriander.
✔ Use glass jars rather than plastic containers for best flavor.
Frequently Asked Questions
Can I make quick pickles without sugar?
Absolutely. This recipe is completely sugar-free and still delivers plenty of flavor thanks to vinegar, salt, herbs, and spices.
What’s the best vinegar for quick pickling?
White vinegar provides a clean, classic pickle flavor while apple cider vinegar offers a slightly milder, sweeter taste. Both work well.
Can I pickle different vegetables together?
Yes! Mixed vegetable pickles are a great way to use up produce before it spoils.
Do quick pickles need to be canned?
No. Refrigerator pickles are specifically designed to skip the canning process and be stored in the refrigerator.
Making easy sugar-free quick pickled vegetables is one of the simplest ways to add flavor, crunch, and color to your meals. With no added sugar, minimal ingredients, and endless customization options, this refrigerator pickle recipe is perfect for anyone following a low-carb, keto, or sugar-free lifestyle.
Whether you’re making quick pickled red onions, dill pickles, green beans, or a colorful mix of fresh vegetables, you’ll love having a jar ready in the refrigerator to instantly elevate any meal.
Are Quick Pickled Vegetables Probiotic?
No. Most quick pickled vegetables are made with vinegar and do not undergo fermentation, so they generally do not contain live probiotic bacteria.
However, they can still support gut health by encouraging vegetable intake, increasing fiber consumption, and providing flavorful variety that makes healthy eating more enjoyable.
How to Make Easy Sugar Free Quick Pickled Vegetables
These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.
Wash and dry your vegetables thoroughly. Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.
Pack vegetables tightly into a clean glass jar or mason jar. Add any fresh herbs or spices you enjoy.
Add the brine ingredients into a medium saucepan and bring to a low simmer. Turn off heat and pour brine over vegetables in the jar. Allow to cool for about 30 minutes then seal with a cover and refrigerate.
For best flavor: The longer they sit, the more flavorful they become.Red onions: 30 minutes to 1 hourCucumbers: 24 hoursMixed vegetables: 24–48 hours
Quick pickled vegetables stay fresh for 2 to 4 weeks in the refrigerator.
If you love traditional custard, but want a healthier keto and dairy free version with simple ingredients and just 3 g net carbs, this creamy keto coconut custard is about to become one of your favorite sugar free dessert recipes.
Keto Dairy Free Coconut Custard
This easy keto custard recipe has the silky smooth texture of classic baked custard, but it’s completely dairy-free, low carb, gluten free, and Midlife Macro Approved.
It’s rich, creamy, lightly sweet, and incredibly satisfying for anyone following a keto diet, low carb lifestyle, or simply trying to reduce sugar without giving up delicious keto dessert recipes.
The best part? I tested this recipe with both unsweetened almond milk and plain water in place of the almond milk so my son could enjoy it nut free, and honestly, it was just as delicious with the same creamy texture!
Whether you call it coconut custard, baked custard, egg custard, or even crème anglaise inspired custard cups, this recipe is one of the easiest ways to satisfy a sweet tooth while keeping carbs low.
Why You’ll Love This Easy Keto Custard Recipe
This sugar free dairy free custard is:
Low carb and keto friendly
Just 3 g net carbs per serving
Dairy-free and gluten free
Carnivore friendly with simple swaps
Made with healthy fats from coconut milk
Protein packed thanks to collagen and whole eggs
Perfect warm or chilled
Great for meal prep
Silky smooth texture without heavy cream
Made with simple ingredients you probably already have
Unlike traditional custard recipes that rely on heavy cream, double cream, or sweetened condensed milk, this low carb custard uses canned coconut milk for richness and a creamy custard texture.
The coconut cream from canned coconut milk gives this baked custard its rich texture while keeping it completely dairy free.
Using collagen also adds extra protein and helps create an even creamier custard mixture without needing xanthan gum or gelatin powder.
Step 1: Prepare the Egg Mixture
Preheat your oven and gather all ingredients at room temperature for the best creamy texture.
Add the coconut milk, almond milk or water, whole eggs, collagen, vanilla extract, vanilla stevia, cinnamon, and salt to a blender, stand mixer, hand mixer, or food processor.
Blend until smooth.
Step 2: Fill the Custard Cups
Grease individual ramekins or custard cups with coconut oil or cooking spray.
Pour the cream mixture evenly into each ramekin.
Sprinkle the tops with cinnamon or nutmeg.
Step 3: Bake the Custard
Place ramekins onto a large baking dish or baking sheet pan.
Bake until the center is just set and the custard has a soft jiggle.
Cool on a wire rack before serving.
Enjoy warm or chilled straight from the refrigerator topped with fresh berries.
Can I Use Water Instead of Unsweetened Almond Milk?
Yes! I tested both versions.
Using water instead of unsweetened almond milk still created a creamy custard with a silky smooth texture. This is a great option if you need:
Nut free custard
Tree nuts free desserts
Fewer ingredients
Lower additional cost
A simple pantry-friendly keto dessert
Honestly, next time I make this, I may even use water again because it worked so well.
Do I Need a Water Bath?
No water bath or bain marie is needed for this easy keto custard recipe.
Traditional custard recipes often use hot water in a larger baking dish to gently cook the egg mixture, but this recipe works beautifully without the extra step.
That means:
Less prep time
Less mess
Easier cleanup
Perfect results every time
Is Coconut Custard Good for Weight Loss?
This low carb egg custard can absolutely fit into a weight loss lifestyle because it’s:
Healthy fats
Rich in protein
Low in total carbs
Very satisfying
The combination of eggs, coconut milk, and collagen helps support fullness while keeping net carbs low.
It’s also Midlife Macro Approved, making it a great keto dessert option for women in perimenopause and menopause looking for a balanced low carb dessert.
Helpful Tips for the Best Keto Custard
Use Room Temperature Eggs
Cold eggs can affect the creamy texture of the custard mixture.
Don’t Overbake
The best keto custard still jiggles slightly in the center when removed from the oven. Overbaking can create a rubbery texture.
Chill for a Firmer Texture
Refrigerating overnight creates an even richer baked custard consistency.
Store Properly
Store in an airtight container or cover ramekins with plastic wrap for up to 5 days.
Can I Make This Ahead of Time?
Absolutely. This baked custard tastes even better chilled the next day.
Can I Freeze Keto Custard?
Yes, although the creamy texture is best fresh or refrigerated.
Is This Recipe Dairy Free?
Yes! There’s no heavy cream, heavy whipping cream, or dairy products.
Is This a Traditional Custard?
It’s inspired by traditional custard but made into a healthier keto version using low carb ingredients. My whole family loved this dairy-free custard!
Creamy sugar free dairy free keto coconut custard made with simple ingredients and just 3 g net carbs per serving. This easy low carb baked custard is silky smooth, rich, protein packed, and perfect warm or chilled for a delicious keto dessert the whole family will love.
This easy keto Mediterranean Cauliflower Salad is the perfect side dish complementing any main entree or serving as a vegetarian Mediterranean dish full of low carb vegetables and gluten free too!
Easy Mediterranean Roasted Cauliflower Salad
Although I’m an full blooded Italian I crave, like nobodies business, Mediterranean flavors. Not surprisingly as they are pretty similar.
I never grew up eating black olives, it was always green with pimentos, Kalamata and flavors of Greek salad. We always had red onion, fresh tomatoes and of course fresh parsley in our house and in our meals, at least a few times a week.
Everything, and I mean most everything, was topped with olive oil. My mom rarely made much with butter, except every lazy Sunday night like clock work she would make me and my three brothers the best grilled cheese sandwiches in all the land!
It’s a great option for those on a keto diet with just 6 g net carbs.
Now that I’m on a low carb diet, I love using raw cauliflower in unique ways, hence the creation of this salad. While most cauliflower salad recipes are more of a mock potato salad style, this one has that European flare!
Mediterranean Salad Recipe
A squirt of lemon was always added to our typical fish dinners on Friday nights. As a child I could never quite understand why my dad was so in love with adding lemon.
But then I grew up and I realized how much lemon makes such a difference in some of my favorite recipes and especially keto salads!
I never grew up eating feta cheese either, but the flavors when mixed with fresh roasted vegetables are undeniably delicious in this Mediterranean cauliflower salad. Obviously you can eliminate the feta cheese if your dairy free.
Keto Potluck and BBQs
The oven-roasted cauliflower in this lovely dish has so much flavor, it’s perfect as it is. It’s a fantastic healthy option side dish to bring to a potluck or serve at a summer BBQ party.
Make the lemon dressing ahead with fresh herbs and the flavors will be even better the next day! If you’re not a fan of cauliflower you could even swap it with roasted broccoli, green beans, red peppers or Brussels sprouts.
If you’re not a fan of red onion of course you can leave it out. If you prefer different olives or another veggie please adapt as you think your family would enjoy.
Roasting all veggies with some good quality extra virgin olive oil and seasonings is how this low carb recipe gets amazing flavors!
It’s one of my families most favorite ways to enjoy all kinds of vegetables when I roast them. I know you might be tempted to skip the roasting step, but please trust me on this, you shouldn’t skip it because cooked cauliflower that’s been roasted is so much better than raw.
I will say it again, one more time, YOU MUST NOT LEAVE OUT THE MOST IMPORTANT STEP for this salad. The large florets NEED to roast.
The flavor of roasted cauliflower is beyond amazing and so much tastier than adding it raw in this salad. While you’re at it, you could make this a double batch and freeze in individual portions for an easy way to meal plan ahead!
Can I use Cauliflower Rice Instead?
If you really don’t want to roast the cauliflower florets for this cauliflower salad recipe, you could use cauliflower rice. I would recommend grating a fresh head of cauliflower using a food processor.
I think fresh is best because frozen cauliflower rice tends to hold a lot of moisture and will water down the flavors of the dressing.
I Don’t like Lemon what else can I use?
If you’re not a fan of lemon dressing, you can swap it with the same amount of red wine vinegar.
Make this a Main Course
An excellent choice to increase protein for this vegetarian salad is to add some cooked grilled chicken, or grilled steak tips or even canned tuna or canned salmon will work for a complete meal.
Just 6 g net carbs per serving for just the salad as is. If you add protein to make it a main dish, you will need to add the nutritional amount to what you see below on my printable recipe card.
This easy keto Mediterranean Cauliflower Salad is the perfect side dish complementing any main entree or serving as a vegetarian Mediterranean dish full of low carb vegetables and gluten free too!
If you’re a woman over 40, in perimenopause or menopause struggling with stubborn weight gain, increased hunger, cravings, low energy, or feeling like your old keto plan no longer works, this simple high-protein midlife macro meal plan may be exactly what you need.
The Midlife Macro Method
My Midlife Macro Method is designed specifically for women in midlife who want a realistic, sustainable way to lose weight, preserve muscle, support hormones, and simplify healthy eating without feeling deprived.
Unlike traditional keto plans that rely heavily on high fat intake, my Midlife Macro Meal Plans focus on:
Higher protein intake
Moderate healthy fats
Lower carbs
Strategic maintenance days
Real food meals
Easy meal prep
Sustainable fat loss
The goal is not perfection.
The goal is consistency with a way of eating that works for your changing body in midlife.
Why Midlife Women Often Need More Protein
One of the biggest nutritional shifts many women need in midlife is increasing protein intake.
As estrogen changes during perimenopause and menopause, many women experience:
Increased belly fat
Muscle loss
More cravings
Slower metabolism
Reduced insulin sensitivity
Low energy
Difficulty maintaining weight loss
One of the most effective ways to support healthy body composition in midlife is prioritizing protein at every meal.
Protein helps support:
Muscle preservation
Satiety
Blood sugar balance
Healthy metabolism
Hormone balance
Strength training recovery
Better appetite control
That’s why my Midlife Macro Meal Plans focus heavily on protein-forward meals that are still easy and enjoyable for real life.
What Makes My Midlife Macro Meal Plans Different?
My weekly meal plans are designed to help women stop overthinking food.
You do not need another restrictive diet. You need a simple structure you can actually maintain.
Each weekly plan includes:
High protein recipes
Balanced meals
Easy leftovers
Quick prep breakfasts
Lower carb meals
Family-friendly dinners
Macros already calculated
A realistic approach for busy women
The plans are also designed to reduce decision fatigue which is one of the biggest reasons women struggle to stay consistent.
When you already know what you’re eating, shopping becomes easier, prep becomes faster, and healthy eating feels much less overwhelming.
This Week’s Midlife Macro Meal Plan Recipes
This week’s meal plan is packed with easy, satisfying meals designed for busy women who want simple structure without spending hours in the kitchen.
Since this week includes Memorial Day weekend, I also included optional desserts and snacks you can strategically enjoy with your maintenance day.
Here are just some of the delicious recipes on this weeks plan:
Cottage Cheese Pancakes
These high-protein pancakes are one of my favorite breakfast options for midlife women because they help keep you full and satisfied for hours.
Instead of a carb-heavy breakfast that spikes blood sugar and leaves you hungry again quickly, starting the day with protein can help support:
Better appetite control
Stable energy
Fewer cravings
Improved blood sugar balance
These are featured on Days 1, 3 and 4 this week for easy meal prep and simplicity.
90 Second Banana Nut English Muffin
This quick microwave or oven cooked breakfast is perfect for busy mornings when you need something fast but still aligned with your goals.
These steak kabobs are an easy weeknight dinner that feels fun and satisfying while still supporting your goals.
Using protein-focused meals with vegetables instead of highly processed foods helps support:
Insulin sensitivity
Blood sugar stability
Reduced cravings
Long-term consistency
Taco Stuffed Zucchini Boats
This dinner is one of my favorite examples of how comfort food can still fit into a healthy midlife lifestyle.
These taco stuffed zucchini boats adds fiber and volume while the taco filling provides satisfying protein that helps keep hunger under control.
And using leftovers strategically for lunch later in the week helps reduce cooking time and simplify meal prep.
Why Strategic Maintenance Days Matter
One of the biggest differences inside my Midlife Macro Method is teaching women how to use a strategic maintenance day.
This is not a cheat day.
A maintenance day can help support:
Hormonal balance
Reduced cravings
Better adherence
Improved energy
Metabolic support
Long-term sustainability
This week’s optional Memorial Day desserts and snacks are designed to fit into that balanced approach without spiraling into an all-or-nothing mindset.
These keto desserts can still be enjoyed on this meal plan even when working on fat loss.
These easy keto chicken burger patties served with chipotle mayo slaw will satisfy that burger need without the need for a bun!
Easy Chicken Burgers
These easy keto chicken burgers with creamy chipotle mayo slaw are the perfect healthy burger recipe when you want something with less fat than traditional ground beef burgers, but still crave a satisfying, flavor-packed complete meal.
29 grams of protein for each chicken patty! All the nutritional information is at the bottom of this page on the printable recipe card.
Made with juicy chicken thighs, simple ingredients, and served without a bun, these healthy chicken burgers are low carb, high in protein, and absolutely delicious for an easy weeknight meal.
If you’ve been looking for a great way to enjoy burgers on a low carb diet or ketogenic diet without feeling heavy or overly full, these juicy chicken patties are one of sugar free mom’s best recipes.
They’re packed with flavor, naturally gluten-free, and perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method approach.
Unlike classic keto recipes that rely heavily on cheddar cheese or mozzarella cheese and extra fat, these healthy burgers focus more on protein while still giving you incredible texture and taste.
Served without a bun, and topped with chipotle mayo slaw, giving you a party in your mouth! These can be made on the grill, stove top or even baked in the oven, however you decide to make these chicken burgers, you will not be disappointed!
Can be cooked in the air fryer, frying pan, grill, or oven
Whole family approved
Delicious with or without a keto hamburger bun
These easy chicken patties are especially helpful in midlife when many women notice classic high-fat keto meals no longer leave them feeling their best.
Prioritizing protein with moderate fat can help support satiety, muscle maintenance, and healthier body composition while still enjoying comforting keto meals.
The Secret to Juicy Chicken Burgers
The best way to make flavorful keto chicken burgers is using boneless skinless chicken thighs instead of chicken breast fillets alone. Chicken thighs provide more moisture and flavor which helps keep the burgers juicy instead of dry.
You can absolutely use:
Ground chicken
Ground turkey
Ground beef
Leftover rotisserie chicken
Canned chicken
But dark meat chicken thighs truly create the best texture for homemade chicken burgers.
If using chicken breast only, I recommend adding a little olive oil or avocado oil to help prevent dryness.
Midlife Macro Friendly Burgers
One thing I personally love about these healthy chicken burgers is that they fit beautifully into my Midlife Macro Method.
Instead of relying on massive amounts of cheese, cream cheese, pork rinds, or heavy fat bombs like many classic keto meals, this recipe prioritizes:
Protein
Flavor
Fiber-rich slaw
Moderate healthy fats
Lower total carbs
That combination can help keep you fuller longer without feeling overly stuffed or sluggish.
These burgers are also a great high-protein meal option after strength training workouts or on busy nights when you need a quick meal without sacrificing your goals.
Tools to Make Chicken Burgers
Food Processor– The best way to make a ground chicken in no time. Or just use already ground chicken, but I prefer grinding chicken thighs myself, just like in my Chicken Nugget recipe, plus it’s less expensive.
Mandoline– Or a really sharp chef knife to slice your cabbage very thin.
Large Bowl– Multiple sizes that stack perfectly in any kitchen.
Cast Iron Pan– If you decide not to grill these chicken burgers, using a cast iron pan is the nest way to get a nice crispy outside texture but ensure a moist burger inside.
Helpful Swaps and Variations
This favorite recipe is very versatile and easy to customize.
Dairy-Free Option
This recipe is naturally dairy free if you use olive oil or avocado oil instead of ghee.
Make It Less Spicy
Reduce the chipotle flakes and chili powder for a milder flavor.
Add More Heat
Love buffalo wings or spicy food? Add extra chipotle powder or hot sauce to and now you’ve got buffalo chicken burgers.
No Food Processor?
You can simply use already prepared ground chicken from the grocery store which will be the easiest way to mix it all together.
No Mayo?
Use Greek yogurt instead for a lighter high-protein sauce.
These must try Keto Chicken Burgers are healthy and low in carbs. They have a nice kick to them, but they are not too spicy. They are lean, filling and satisfying without the need for a bun. They can be made on the stove top, on the grill or baked in the oven. And they are served with a generous portion of Chipotle Mayo Slaw. A versatile low-carb dinner recipe that’s perfect all year round.
Prep Time 30 minutesminutes
Cook Time 10 minutesminutes
Servings 2burgers
Calories 283kcal
Author Brenda Bennett/Sugar Free Mom
Ingredients
BURGERS
3skinless boneless chicken thighs(250g) (or ground chicken or chicken breasts)
Place the chicken in a food processor along with the garlic and onion. Blitz to combine. Transfer to a bowl and mix with the tomato puree, chili, salt, pepper and parsley until combined.
Press into two burger patties or use a burger press. Add the ghee to a non stick frying pan. Fry the chicken burgers for about 3 – 4 minutes per side on low / medium heat (6 – 8 minutes in total) or until cooked through. Make sure the heat is not too high so you do not burn the outside.
SLAW
Shred the red and white cabbage using a mandoline, or sharp knife. Finely dice the onion and parsley. Transfer to a bowl and mix to combine.
MAYO
In a clean small bowl, mix the mayo ingredients together using a spoon. Stir through the slaw, keeping about 1.5 tbsp back to add on top of the burgers.
TO SERVE
Serve burgers with mayo and top with slaw.
STORAGE
Best served fresh or can be stored in airtight container in the fridge for up to 1 day and the burgers reheated.
Notes
3 g net carbs per burger (no slaw or mayo)Here’s the nutrition info including the chipotle mayo and slaw for each burger: Calories: 501, Carbs: 8g, Protein: 34g, Fat: 39g, Fiber: 2gIf using Greek yogurt in place of mayo and including it in nutrition with burger: Calories: 305, Carbs: 5g, Protein: 37g, Fat: 15g, Fiber: 1g
This is one of the easiest recipes for the Best Homemade keto Restaurant-Style Salsa Recipe that’s low in calories, made with healthy tomatoes, no added sugars and it can be mild or spicy to your preference. Just 4 grams of net carbs per serving with natural ingredients!
Homemade Salsa versus Store-Bought Salsa
Salsa is the BEST invention ever…. hands down! Buying store-bought salsa is so convenient I know, I’ve done it! I love the stuff and so does my family! BUT I was sick of buying a jar a week.
I always get inspired when we head to our favorite Mexican restaurant and they make the homemade guacamole right at the table for you and then give you that fresh salsa! Just simple ingredients but they pack a flavor punch! I finally decided to make my own great recipe for the best salsa.
I scoured the internet looking over fresh salsa recipes from Giada, Paula Dean and Ree Drummond. I mixed up what I liked and what I knew my family liked, then changed some of the fresh ingredients and added some other things to make it my own easy blender salsa recipe that pleased everyone.
The good news is that my recipe card gives you instructions to make it either a chunky salsa or a smooth low carb salsa that is typical of what you would enjoy at a restaurant.
Homemade Chunky Keto Salsa Recipe
These pictures are using some fresh plum tomatoes and it was super tasty. You could also use Roma tomatoes. In fact my husband prefers using only fresh tomatoes.
Whole tomatoes can be a hit or miss at the grocery store in the winter as far as ripeness and taste so I convinced him it would still be just as good using canned. He was skeptical, but actually loves it just as much, if not a little more!
I love it for the simple fact that canned tomatoes last forever in your pantry which means you can make this easy salsa any time. 😉 Perfect for Super Bowl Sunday or any night you decide to enjoy some Keto Mexican Recipes!!
To keep the texture chunky just process it only a few times.
Homemade Restaurant Style Salsa
This is our favorite salsa recip,e but it is only mildly spicy because my family can’t handle too much heat.
If you want spicy salsa, you can keep the seeds and membrane in the fresh jalapenos and then you get a lot more heat and spice from it. You could also add some chipotle pepper or green chiles as well.
I love me some chunks of tomato in my chunky fresh salsa, but the kids prefer smooth salsa, so the next time I made it I processed it about 10 times to get it to their liking. Mexican restaurants salsa is more pureed not chunky.
Do what you like, is what I say!
It makes a lot but we want a lot because we eat this easy recipe up pretty quickly in my house.
I top this flavorful fresh tomato salsa on many things, like our favorite keto tacos, breakfast burrito, keto carnitas, taco casserole and sometimes even in a taco salad!
My kids of course eat it up with crunchy tortilla chips. I buy the Siete brand as they are made with Cassava flour and use avocado oil instead of canola or soybean oil.
Zero Carb Tortilla Chips
If you want very low carb keto homemade tortilla chips, I recommend purchasing egg white wraps and simply toasting them.
Here’s how to make low carb chips:
I cut the egg white wraps into triangles, then spray with avocado oil cooking spray on both sides and add a sprinkle of Redmond Real Salt on both sides.
I air fry at 400 degrees F for 3-5 minutes and flip over once. Not exactly the same as corn chips but pretty darn good enough when you’re following a keto diet and definitely delicious with the fresh flavors of my chunky homemade salsa recipe!
Can I make less Of this Easy Salsa Recipe?
My salsa recipe makes about 5 and half cup of salsa. You can certainly reduce this amount if it’s too much for your household. Once you click print below in the recipe card you will have an option to change the serving amount and nutritional data.
If you want to make a smaller batch of this amazing best keto salsa, skip the whole peeled tomatoes and just stick with the diced tomatoes in the salsa ingredients for this whole recipe and reduce the remaining ingredients by half.
If using fresh tomatoes, you could also just use about 3 large ripe tomatoes instead of either of the cans of tomatoes.
Keto Mexican Food
It’s not too difficult to order keto friendly food at a Mexican restaurant. While tacos and burritos aren’t a great option since they include a flour tortilla, asking for fajitas is easy to customize for keto since the tortillas come on the side.
Just skip the soft tortillas and enjoy the chicken, steak or shrimp with the peppers and onions and toppings like sour cream, cheese, guacamole.
Skip the rice and refried beans and you’ll be good to go! Skip the corn tortillas and bring your own pork rinds or ask for fresh bell peppers to dip into your salsa or guacamole!
Here’s a picture of the salsa more pureed and typical of restaurant style salsa, YUM either way!
Football Games Day -Super Bowl- Keto Food & Snacks:
I haven’t tried freezing my salsa recipe only because it’s gone so fast in my house. But I do think it would be fine to freeze in an airtight container in the freezer for at least a month.
The good news is you do not have to figure this out alone.
My meal plans are designed to help midlife women create a powerful shift toward sustainable results, healthier habits, and long-term success with healthy eating. Register by Wednesday at midnight eastern and the new meal plan will be in your inbox Thursday morning!
Creamy Slow Cooker Low Carb Keto Asiago Ranch Chicken is the ultimate comfort food for busy weeknights! This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!
Keto Ranch Chicken
If you’re looking for an easy recipe the whole family will love, this crock pot chicken recipe is one of the best ways to create a cozy dinner without spending hours in the kitchen.
Tender spicy chicken breasts slow cooked in a rich creamy asiago cheese sauce with herbs, garlic powder, cream cheese, chicken broth, and ranch-inspired flavors makes this a fast food favorite copycat made healthier at home.
Whether you’re following a keto lifestyle, low-carb health plan, or my Midlife Macro approach with higher protein and moderate fat, this delicious recipe delivers satisfying comfort while helping you stay on track with your macro targets.
Simple ingredients on hand like boneless chicken breast, broth and cheese makes this an easy recipe to whip up.
If you need this to be ready after a long day at work, just cook on low for 6 hours and 30 minutes then keep warm until you get home.
It’s creamy and comforting without all the carbs. You could of course serve this over pasta if you desire.
My family enjoyed it topped with bacon as a sandwich. The buns you see below are Against the Grain rolls and made from mozzarella cheese in fact. They aren’t low carb so I skipped the bun and just enjoyed this chicken with a side salad topped with bacon of course!
My only suggestion is to make sure to pound the breasts thinner than you see in my picture above. I could not find my meat tenderizer tool and tried to pound the chicken with plastic wrap between the pieces and a wooden spoon, didn’t work that great. So moral of the story, proper tools in the kitchen make a difference lol!
Why Slow Cooker Meals Make Life Easier
Using a crock pot during busy seasons of life has always been one of my favorite health habits. Between work, activities, exercise tracker goals, appointments, and trying to stay consistent with healthy eating, having simple low carb keto recipes ready to go is a game changer.
One of the best tips I can give anyone trying to stay consistent with healthy eating is this:
Plan ahead
Keep simple ingredients stocked
Use kitchen tools that make life easier
Prep protein in advance
That’s exactly why this creamy asiago ranch chicken has become one of my favorite weekly meal ideas.
The slow cooker does all the work while you focus on your day. Then dinner is ready when you need it.
If you’re someone who struggles with grabbing takeout or drive-thru meals during hectic evenings, having easy recipes like this on hand can completely change your routine.
What Makes This Creamy Asiago Chicken So Good
This isn’t just another basic crock pot chicken recipe.
The combination of:
Asiago cheese
Cream cheese
Chicken broth
Garlic powder
Fresh herbs
White wine
Ranch-inspired seasoning
creates an ultra creamy sauce with rich flavor and juicy tender chicken thighs or chicken breasts.
The asiago cheese adds a bold savory flavor that takes this dish to the next level compared to traditional creamy chicken recipes.
The best part?
It tastes indulgent while still being:
low carb
keto friendly
high protein
gluten free
comforting and satisfying
Low Carb Comfort Food Without the Heavy Carbs
Traditional creamy chicken dishes are often served over pasta, rice, or potatoes which can quickly increase total carbs and make blood sugar management more difficult.
This low carb version keeps the flavor while dramatically lowering the carb count. Full macronutrient breakdown is at the bottom of this page on the printable recipe card.
Nutrition Facts for one serving provides:
38 g protein
4.6 g total carbs
15.8 g fat
Making this an excellent option for:
macro targets
glucose tracking
high protein meal plans
keto diet recipes
midlife weight loss goals
For my Midlife Macro approach, this recipe works beautifully because it prioritizes protein first while keeping fat moderate instead of excessive like classic keto recipes.
Midlife Macros vs Classic Keto
Many women discover that traditional high fat keto no longer works as effectively in midlife.
While keto helped me eliminate cravings years ago, my body changed in perimenopause and menopause. I needed:
The good news is you do not have to figure this out alone.
My meal plans are designed to help midlife women create a powerful shift toward sustainable results, healthier habits, and long-term success with healthy eating. Register by Wednesday at midnight eastern and the new meal plan will be in your inbox Thursday morning!
This creamy keto asiago ranch chicken is packed with flavor, easy to prepare, high in protein, and fits perfectly into a low carb lifestyle, keto diet recipes collection, or even your weekly meal prep routine. 38 grams of protein and less than 5 g net carbs per serving!
If you’re a peanut butter lover looking for an easy dessert recipe that fits a low carb diet or keto diet, this Dairy Free Low Carb Keto Peanut Butter Protein Fluff is about to become your new favorite sweet treat! This creamy mousse-like texture comes together with just 3 simple ingredients and takes only 5 minutes to make.
Sugar Free Dairy Free Keto Peanut Butter Fluff in Minutes
No gelatin, no chia seeds, no pudding mix, and no waiting for it to set in the fridge. Just instant creamy peanut butter fluff that satisfies sweet cravings while still being Midlife Macro Approved.
As I’ve gotten older and entered midlife, I’ve found that keeping my fats more moderate on most days works much better for my energy, appetite, and body composition goals.
While I still enjoy my classic higher-fat keto desserts on weekends and special holidays, my newer recipes are designed with more protein, moderate fat, and lower carbs in mind.
I’ve also been intentionally creating more dairy free options because many women in perimenopause and menopause notice dairy can sometimes feel inflammatory or harder to digest.
That doesn’t mean dairy is “bad,” but having options is always helpful. This easy peanut butter mousse recipe gives you all the creamy texture and peanut butter flavor you want without needing heavy cream, cream cheese, or sugar-free pudding mixes.
Why You’ll Love This Dairy Free Peanut Butter Protein Fluff
There’s a lot to love about this easy keto dessert recipe:
Just 3 ingredients
No bake dessert
Ready in minutes
No electric mixer needed
No stiff peaks or soft peaks required
No gelatin needed
No chilling required to thicken
Great for sweet cravings
Moderate fat and high protein
Perfect for meal prep
Great option for midlife macros
Dairy free and gluten free
Naturally sweetened
6 g net carbs per serving
Unlike those sugar free artificial pudding boxes filled with questionable ingredients, this peanut butter fluff uses real food ingredients you can feel good about.
My Midlife Macro Approach
Back in my earlier keto days, many of my recipes were much higher in fat because that was the traditional keto approach.
Today, I personally follow a higher protein, moderate fat, low carb approach most of the time because I’ve found it supports satiety, muscle preservation, and sustainable fat loss much better in midlife.
That’s why I love using peanut butter protein powder in recipes like this instead of regular peanut butter alone. You still get delicious peanut butter flavor, but with:
More protein
Less fat
Lower calories
Lower carbs
I save my classic high-fat desserts and recipes for holidays, vacations, or maintenance days instead of making them my everyday approach.
Ingredients Needed
You only need 3 simple ingredients for this creamy peanut butter mousse:
The good news is you do not have to figure this out alone.
My meal plans are designed to help midlife women create a powerful shift toward sustainable results, healthier habits, and long-term success with healthy eating. Register by Wednesday at midnight eastern and the new meal plan will be in your inbox Thursday morning!
Dairy Free Low Carb Keto Peanut Butter Protein Fluff
Mix ingredients together until smooth! Taste and adjust sweetener if needed. Enjoy immediately or refrigerate for up to 3 days in an airtight container or covered. Makes 4 servings at 1/2 cup.,
If a keto diet is no longer working for you in midlife to keep weight off, it’s time to pivot. My midlife macro meal plan is a simple approach that will give you real results especially if you are stalled or struggling to maintain weight.
Midlife Macro Meal Plan Ideas for Weight Loss, Muscle Mass, and Hormone Balance
If you’re a midlife woman struggling with weight gain, belly fat, low energy levels, cravings, or feeling like your old way of eating no longer works, you are not alone.
One of the biggest shifts I’ve learned after years of following a classic keto approach is that many midlife women like myself, need a more balanced macro-balanced diet focused on lean protein, moderate fat, lower carbs, and real food to support hormone balance, insulin sensitivity, muscle mass, and overall health.
These weekly meal plans are designed specifically for midlife women who want:
Sustainable weight management
Better blood sugar balance
Improved energy levels
Better protein intake
Healthy weight loss goals
Support for building muscle
A realistic calorie deficit without feeling deprived
A healthy diet built around nutrient-dense whole foods
Unlike many high-fat diets, my Midlife Macro Method focuses on prioritizing protein goals while keeping fats moderate and carbs lower to support midlife metabolism and hormonal balance.
Why Midlife Women Need a Different Approach
As estrogen changes during perimenopause and menopause, many women notice:
Increased belly fat
Reduced insulin sensitivity
Muscle loss
Slower metabolism
More cravings
Lower energy
Difficulty staying in a calorie deficit
Weight gain despite eating “healthy”
One common mistake is continuing to follow extremely high-fat diets without enough grams of protein to support muscle mass and metabolic health.
My Midlife Macro Method focuses on:
Higher protein intake, about 30-50 g protein per meal
Moderate fat, not low fat, about 50-70 g fat on deficit days
Lower carb meals, not as low as keto
Meal planning for consistency
Nutritional balance
Portion sizes that support satiety
Real food instead of processed “diet foods” or “keto” packaged foods
Protein becomes especially important in midlife because preserving muscle mass supports:
Bone health
Brain function
Healthy weight management
Immune system support
Total daily energy expenditure
Better blood sugar control
Improved hormone balance
What Makes My Midlife Macro Meal Plans Different?
My weekly meal plans are not about perfection.
They are designed to help you:
Enjoy favorite foods in healthier ways
Stay consistent
Hit your protein goals
Reduce decision fatigue
Simplify meal prep
Support healthy eating long term
Each monthly meal plan includes recipes with balanced macronutrient intake using:
Lean protein
Healthy fats
Dietary fiber
Low carb vegetables
Nutrient-dense whole foods
I also teach women how to use a strategic maintenance day instead of endless restriction. A maintenance day is not a cheat day.
It’s a powerful tool that helps support:
Hormonal balance
Better recovery
Physical activity performance
Reduced cravings
Sustainable caloric intake
Long-term consistency
Real Midlife Success Story from Pat
One of the ladies on our weekly meal plan subscription, Pat, recently shared an inspiring update.
After her husband received a difficult health diagnosis, stress and emotional eating caused her to gain 9 pounds.
Like many midlife women, she felt discouraged and overwhelmed.
But instead of giving up, she got back to meal planning, prioritizing protein intake, focusing on her calorie intake, and following the Midlife Macro Meal Plan again.
In just one week, she already lost 8 pounds and said she finally feels back in control again.
That’s the power of consistency and a realistic macro diet plan designed for real life.
This Week’s Midlife Macro Meal Plan Recipes
This week’s meal plans include some absolutely delicious meals that support healthy weight loss while helping you stay satisfied.
One of the hardest parts of changing your food intake is feeling like you can never enjoy bread again.
These sweet rolls help provide:
Extra grams of protein
Lower carbs
Better nutritional balance
A satisfying addition to meals
I love helping women recreate favorite foods in ways that better support their specific goals.
Why Protein Intake Matters More in Midlife
One of the most powerful shifts women make inside my Midlife Macro Method is increasing protein intake.
Adequate grams of protein help support:
Muscle mass
Bone health
Healthy metabolism
Satiety
Better body composition
Strength training recovery
Total calorie burn
Many midlife women simply are not eating enough protein throughout the day. Instead of focusing only on reducing food intake, I teach women to prioritize protein first.
This creates a much more sustainable approach to healthy weight loss.
Macronutrient Ratio: Midlife Macro Method vs. Classic Keto
One of the biggest differences between my Midlife Macro Method and a classic keto approach is the macronutrient ratio.
Traditional keto was originally designed as a very high-fat diet, often using:
70–80% fat
Moderate protein
Very low carbs
While many women initially lose weight on a classic keto approach, I’ve found that in midlife, especially during perimenopause and menopause, many women stop seeing results when fat intake stays too high and protein intake stays too low.
This is because midlife women are often dealing with:
Hormonal balance changes
Reduced muscle mass
Slower midlife metabolism
Lower total daily energy expenditure
Increased insulin resistance
More stubborn belly fat
Increased hunger and cravings
My Midlife Macro Method uses a very different macro-balanced diet approach focused on:
Higher protein intake
Moderate fat
Lower carbs
Better nutritional balance
Support for building muscle
Sustainable caloric intake
Classic Keto Approach
A classic keto approach often looks like:
70–80% fat
15–20% protein
5–10% carbs
This can sometimes lead to:
Not enough grams of protein
Difficulty preserving muscle mass
Excess calorie intake from fats
Weight loss stalls in midlife women
Increased hunger when protein is too low
Many women unknowingly add too much:
Butter
Heavy cream
Cheese
Fat bombs
Oils
High-fat snacks
Keto packaged snacks and desserts
Even healthy fats like olive oil, almond butter, fatty fish, and avocado can easily increase total calorie intake if protein is not prioritized first.
Midlife Macro Method Macronutrient Ratio
My Midlife Macro Method focuses on a more balanced macronutrient intake designed specifically for midlife women. I was able to lose 14 pounds in two months naturally using this method.
Instead of focusing on unlimited fat, I teach women to prioritize:
The good news is you do not have to figure this out alone.
My meal plans are designed to help midlife women create a powerful shift toward sustainable results, healthier habits, and long-term success with healthy eating. Register by Wednesday at midnight eastern and the new meal plan will be in your inbox Thursday morning!
If you love a classic lemon pound cake or those famous Starbucks lemon loaf slices, but want something lighter, higher in protein, and truly supportive for midlife fat loss goals, this new high protein keto lemon loaf might become your favorite low-carb recipe yet.
Sugar Free Low Carb Keto Lemon Loaf
This recipe was actually inspired by my popular lemon soufflé cake recipe after someone asked if it could be turned into a loaf for strawberry shortcake desserts.
After several recipe tests, I finally created the perfect balance between a moist crumb, bright lemon flavor, and enough structure to hold beautifully as a loaf cake while still staying light and fluffy.
Unlike traditional pound cake recipes made with white flour, maple syrup, or lots of sugar, this sugar-free lemon loaf is packed with protein, lower in carbs, and fits beautifully into my Midlife Macro Method.
Why This High Protein Lemon Loaf Works
Creating a keto lemon loaf recipe that is both high in protein and still moist can be tricky because protein powders and coconut flour absorb a lot of liquid.
Here’s what I discovered during recipe testing:
The first test without whipped egg whites created a very small, dense loaf.
The second test using 1/4 cup coconut flour became too dry.
The final version worked perfectly by:
whipping the egg whites separately until stiff peaks formed
gently folding them into the batter
reducing coconut flour to just 3 tablespoons
keeping Greek yogurt in the recipe for moisture and tenderness
The result is a fluffy lemon loaf with a moist crumb, bright lemon flavor, and incredible macros.
Midlife Macro Approved
One of the biggest struggles for women in perimenopause and menopause is finding desserts and snacks that actually support their goals instead of working against them.
Traditional keto recipes are often extremely high in fat and low in protein, which can make it harder to hit protein goals during a calorie deficit.
This low carb lemon loaf is different because each slice contains:
10 grams protein
just 3 total carbs
only 96 calories
moderate healthy fats
low sugar
gluten free ingredients
That makes this recipe a perfect fit for the Midlife Macro Method because it helps prioritize protein while keeping carbs low and fats moderate.
It also works beautifully as:
a high protein breakfast
post-workout snack
healthier dessert
afternoon coffee cake
strawberry shortcake base
meal prep option for busy weeks
The Secret to a Fluffy Keto Lemon Loaf
The most important step in this recipe is whipping the egg whites separately.
This technique creates air and structure that replaces what traditional flour would normally provide in a regular lemon pound cake recipe.
Tips for Success
Use room temperature eggs for best volume.
Make sure no egg yolk gets into the egg whites.
Whip until stiff peaks form.
Fold gently in batches to keep the batter airy.
Line your prepared loaf pan with parchment paper for easy removal.
Dairy Free Option
I also tested this recipe using canned coconut milk instead of Greek yogurt and it worked well for a dairy free lemon loaf option.
The texture is slightly different, but still delicious.
This is probably one of the most common questions I get with high protein baking recipes.
The short answer is: possibly, but the texture will change depending on what you use.
For this keto lemon loaf recipe, I specifically chose unflavored egg white protein powderbecause it gives the loaf structure while still keeping it light and fluffy. Since this recipe already relies heavily on whipped egg whites for lift, the egg white protein works naturally with the texture of the cake.
Can You Use Whey Protein Powder?
Yes, but results can vary quite a bit depending on the brand.
Whey protein absorbs liquid differently than egg white protein and can sometimes make baked goods:
Whey protein is still a great option nutritionally and is considered a complete protein with excellent amino acid absorption, which is why I often use it in smoothies, mock oats, and Midlife Macro recipes.
What About Plant-Based Protein Powder?
I do not recommend pea protein or most plant-based protein powders in this recipe.
Plant proteins absorb significantly more liquid and tend to create:
dry texture
gritty crumb
dense loaf
earthy flavor
If using plant protein, you would likely need additional liquid and recipe adjustments.
For the fluffy texture and moist crumb you see in these photos, egg white protein powder truly gave the best results after multiple tests.
That said, baking is always a little bit of kitchen science, and different brands can behave differently, so if you experiment with swaps, let us know in the comments how it turned out!
Can I Use Other Sweeteners Instead of Lemon Stevia?
Yes! If you don’t have lemon stevia, there are several low carb sweeteners you can use in this keto lemon loaf recipe.
I personally love using lemon stevia because it adds extra bright lemon flavor without adding extra liquid, carbs, or grams of sugar. It also keeps the ingredient list simple and works perfectly in high protein baking recipes like this one.
Best High Protein Sugar Free Low Carb Keto Lemon Loaf
If you love a classic lemon pound cake or those famous Starbucks lemon loaf slices, but want something lighter, higher in protein, and truly supportive for midlife fat loss goals, this new high protein keto lemon loaf might become your favorite low-carb recipe yet. Brenda Bennett, creator of the Midlife Macro Method
This delicious dairy free low carb strawberry overnight oats recipe is an easy breakfast with the best texture and 22 grams of protein!
Dairy-Free Overnight “Oats” Without Oats
If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.
But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.
That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.
This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.
Why I Don’t Use Oats (Even Certified Gluten-Free Oats)
Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.
Here’s why I skip oats completely, even certified gluten-free oats:
High carb load – oats can spike blood sugar and increase cravings
Not ideal for insulin resistance – especially important in midlife
Can stall weight loss – even when labeled “healthy”
Glyophosphate exposure concerns – oats are commonly sprayed before harvest
Low protein compared to need – not enough to support muscle and metabolism
Place all ingredients except strawberries, in a mixing bowl and stir together.
You need two serving glasses or two- 8 ounce mason jars.Add 1/4 of the chopped strawberries to the bottom of each mason jar. Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
Place in the fridge overnight or at least 3-4 hours to thicken.
Notes
8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.Midlife Macro Approved
This Keto Sugar-Free Flan is dairy free, low carb and gluten free! Just 8 ingredients needed to make this fancy looking, tasty, perfect keto dessert for your keto diet! Just 3 net carbs per serving!
Is Regular Flan Keto Friendly?
My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.
But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!
This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.
Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.
Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!
Take the worry out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.
Is Creme Caramel the same thing as Flan?
Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.
Is Creme Brûlée the same thing as flan?
No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.
Sugar-Free Caramel Sauce
The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead.
My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!
How to Make Sugar-Free Flan
To view the nutritional information, see exact measurements and print the recipe, please scroll to the bottom of the blog post to view the recipe card.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.
Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean.
Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.
Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.
Tools to Make Keto Coconut Flan
10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!
Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe.
Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath.
How to Swap Sugar Substitutes
There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.
Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.
Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.
Keto Dairy Free Coconut Flan
Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!
How to Store Low-Carb Flan
You can store leftover flan covered in the refrigerator for up to 5 days.
FAQs
Can I make this with whole milk instead of coconut cream?
Yes you can with the same amount as I used.
Can I use heavy cream instead of coconut milk?
Yes you can use the same amount of heavy cream as I used coconut milk.
Can I swap the coconut milk with unsweetened almond milk?
No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.
Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?
You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.
Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?
Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.
I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.
2tbspbutteror use ghee or vegan butter for dairy free
Instructions
Preheat oven to 325 degrees F.
In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate. If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.
Video
Notes
3 g net carbs. This has 12 servings. This recipe was first published in February 2014 and updated with video in May 2020.
Just a handful of ingredients and very little time to make this easy fresh salsa, homemade pico de gallo recipe. A great recipe for the summer with zesty fresh flavor and just 3 net grams of carbs per serving.
Homemade Pico de Gallo Recipe
Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa is a versatile condiment served in Mexican cuisine to enjoy with tortilla chips, fish tacos, fajitas and many other proteins.
Authentic pico de gallo is made with Roma tomatoes, white raw onion or yellow onion, fresh cilantro, jalapeno peppers and fresh lime juice.
The main difference between a store bought classic salsa in a jar and this raw salsa is that a good pico de gallo is an uncooked salsa. Chunky salsa in a jar is usually a cooked salsa.
You will never want store bought salsa again after trying this delicious pico de gallo!
White Onion versus Red Onion
Traditional pico de gallo recipe usually includes fresh white onion since it has a stronger bite than using red onion, but it can be harder to digest for some people, like myself, so red onion was my preference for this classic Mexican salsa.
Which Fresh Tomatoes are Best
When in season look for the best ripe tomatoes you can find at your local farmers market or grocery store. I found large Beefsteak tomatoes, but the classic recipe uses Roma tomatoes.
Fresh plum tomatoes or even cherry tomatoes would also be delicious.
Fresh Ingredients
Fresh Tomatoes– ripe red tomatoes (plum, cherry, Roma, Beefsteak)
Jalapeno pepper– jalapeno peppers are tolerable for most people as far as spice, but if you and your family really love spicy, serrano peppers would be great.
Fresh Garlic
Fresh limes
Fresh chopped cilantro
Cumin
Salt and pepper
How to Make Easy Pico de Gallo
Please view the recipe card at the bottom of this blog post for the exact ingredients and ability to print as well.
Seriously one of the easiest recipes you will ever make. Once you dice up the simple ingredients needed, you simply add them all to a medium bowl and toss together.
For best flavor and to allow the ingredients to marry, allow to chill in the refrigerator for 2-3 hours.
How to Customize This Low Carb Pico de Gallo
One of the best things about this easy pico de gallo recipe is how customizable it is. You can easily adjust the ingredients based on your taste preferences or dietary needs.
For a milder version, reduce or omit the jalapeño peppers
For more heat, swap in serrano peppers or leave the seeds in
Add diced avocado for a creamy twist
Mix in chopped cucumber for a refreshing, hydrating variation
Add a pinch of smoked paprika for a subtle smoky flavor
Yes, but for the best flavor and texture, pico de gallo is best enjoyed within 24–48 hours.
If making ahead:
Store in an airtight container in the refrigerator
Drain excess liquid before serving if needed
Add a squeeze of fresh lime juice before serving to brighten the flavor
Because this is a fresh salsa recipe, it will soften over time, but the flavor will continue to develop.
How to Serve Pico de Gallo
My favorite way to enjoy pico de gallo is with my low carb nacho tortilla chips, but I also love making burrito bowls using cauliflower rice, shredded chicken, avocado, sour cream and this fresh salsa recipe on top.
You can serve this chilled from the fridge or allow to sit a room temperature, it’s personal preference.
More Mexican dishes to serve with the best pico de gallo:
These homemade keto nachos are a delicious, healthier crunchy keto chips nacho recipe without tortilla chips! Healthier Nachos don’t have to be loaded down with chips and this recipe proves it!
The Best Low Carb Nachos Without Tortilla Chips
Who says you need tortilla chips to enjoy nachos?
This easy low carb keto nacho recipe proves you can skip the chips entirely and still have a crunchy, cheesy, satisfying plate of nachos that fits perfectly into a low carb diet or keto lifestyle.
And honestly?
Nachos have never really been about the chips.
It’s always been about the ground beef (or turkey), melted cheddar cheese, sour cream, and all your favorite nacho toppings layered together into the perfect bite.
This keto nacho chips recipe—originally published in 2014—was truly ahead of its time. And now with the rise of midlife macro eating, it’s more relevant than ever.
When I started to think about the Super Bowl coming up and game day comfort foods, it got me thinking that finger foods are where it’s at. No one wants to sit down at the table; instead they’d rather eat a party appetizer in front of the TV to watch the game.
Making a healthier version of nachos has always been on my mind and the Super Bowl prompted my desire to bring you a waist conscious, but still yummy perfect snack that you’d be happy to share with friends who may not be on a keto diet or low carb diet.
Why These Chip-Free Keto Nachos Work for Midlife Fat Loss
If you’ve been following my Midlife Macro Method, you already know:
We focus on high protein
We keep fat moderate (not excessive like traditional keto)
We reduce unnecessary carbs without sacrificing satisfaction
Traditional nachos made with regular tortilla chips? They’re easy to overeat, low in protein, and loaded with processed carbs.
These chip-free nachos flip the script:
✔ High protein from ground meat ✔ Lower carbs using fresh veggies instead of chips ✔ Controlled fats with balanced cheese portions ✔ Packed with fiber to keep you full
This makes them midlife macro approved and perfect for fat loss without feeling deprived.
The Best Low Carb Nacho “Chips” (No Chips Needed!)
Instead of keto tortilla chips or store-bought options, this recipe uses fresh vegetables as the base.
My favorite low carb chip swaps:
Bell peppers (red, yellow, green) – sturdy and slightly sweet
Zucchini slices – mild and easy to layer
Fennel – surprisingly the BEST natural scooper
Celery sticks – great crunch if you don’t like fennel
Jicama slices or jicama fries – extra crunch option
Low carb tortillas (cut and baked) – if you want a more traditional feel
Bag of pork rinds – for a crunchy keto snack version
Pro tip: If you want softer “chips,” lightly roast or blanch your veggies on a baking sheet with parchment paper before adding toppings.
Helpful Tips for the Best Keto Nachos
I enjoyed the crunch of the fresh cut veggies with all the nacho toppings over them. My hubby is less of a fan of the crunch from raw veggies and would have preferred if I had blanched them a bit or even baked them.
The one issue with precooking the veggies is that you don’t want to over cook them and end up with veggies you can’t pick up and eat with your fingers.
But if that’s something you don’t care about and would rather eat these with a fork and knife then simply steam them untill tender or blanch them in boiling salted water for a few minutes. Then layer the filling as the recipe suggests.
Using pre-shredded cheese-be cautious – it contains anti-caking agents; fresh shredded melts better
Don’t overload with toppings or veggies will get soggy
Use a pizza cutter to portion easily if layered thick
Serve immediately—these are best fresh
Store leftovers in an airtight container and reheat in air fryer
When I first tried this recipe back in 2014, my children were little and wouldn’t eat the veggie nachos, so I wanted to make sure to have enough filling so that they could have tacos instead.
If you would like left over filling like the bowl you see in the picture to use as tacos or just to have extra filling for another day, uses 1.5 pounds of ground turkey. Double the amount of each taco seasoning as well.
This recipe proves something I teach all the time: You don’t need to give up your favorite foods to lose weight.You just need a better strategy.And this is exactly what the Midlife Macro Method is about. Food does not control you. You make it work for you.
1cupfennel bulbouter layer removed, sliced in half
½cupzucchini sliced
1cupcheddar cheeseshredded
Optional Toppings jalapeño, green chilies, sour cream, avocado, bacon
Instructions
Cook ground turkey over medium high heat until browned.
Add seasonings. Stir to combine.
Add salsa and cook until warmed through. Set aside.
Place fresh cut veggies onto a serving platter that can be baked or microwaved. Top veggies with meat mixture.
Sprinkle shredded cheese over all.
Bake for 15 minutes at 350 degrees or until cheese is melted or microwave for 5 minutes.
Add optional favorite toppings and enjoy!
Notes
4 g net carbs per serving. This entire recipe makes 8 servings so just divide your plate you are serving nachos on into 8 sections and enjoy!This recipe was first published in 2014. Original recipe used 1/2 cup black beans.
This Easy Keto Chicken Fajita Stuffed Zucchini recipe is gluten free, low carb and super easy to make!
Low Carb Zucchini Boat Recipe
If you’re looking for a simple recipe that’s packed with flavor, high in protein, and perfect for a busy weeknight, these Easy Low Carb Keto Chicken Fajita Stuffed Zucchini boats are about to become your new favorite meal.
This dish checks all the boxes:
Low carb meals for weight loss or blood sugar balance
High protein to keep you full and satisfied
Meal prep friendly for busy weeks
A great way to use fresh summer zucchini
Think of this as your favorite chicken fajitas, but instead of using taco shells or tortillas, we’re using nutrient-dense whole foods—zucchini boats—to keep carbs low while maximizing flavor and nutrition.
Why You’ll Love These Chicken Fajita Zucchini Boats
There’s something about zucchini dinner recipes that just feel light, fresh, and satisfying—especially when paired with bold taco flavor spices and juicy chicken.
These healthy zucchini boats are:
Gluten free and keto diet friendly
Made with simple, real food ingredients
Perfect for the whole family (with easy swaps!)
A great option if you’re working on balancing blood sugar
Loaded with g protein to support your metabolism
And the best part? Everything cooks on a baking sheet, making cleanup easy and stress-free.
Cheesy.
Satisfying.
Stuffed with goodness.
Yet…….
Healthy and Low Carb.
Can’t beat that kind of a meal any night of the week!
What Are Zucchini Boats?
If you’ve never made stuffed zucchini, you’re in for a treat.
Zucchini boats are simply:
Large zucchinis sliced in half lengthwise
The center scooped out (a melon baller works perfectly!)
Then filled with a delicious mixture like this chicken fajita stuffing
They’re one of the easiest ways to turn vegetables into a complete meal—and a great alternative to zucchini noodles or pasta.
Zucchini is the king of all vegetables in my opinion when summer comes. It’s so easy to create fabulous low carb recipes without much work in the kitchen. This recipe is the perfect example!
Pro Tips for the Best Zucchini Boats
These simple tips will take this great recipe to the next level:
Prevent Excess Moisture
Zucchini naturally holds water, so:
Don’t over-scoop the center
Pre-baking helps reduce excess moisture
You can lightly salt the zucchini before baking to draw out water
Use the Right Size Zucchini
Choose large zucchinis for sturdy boats
Avoid overly large ones with tough zucchini skin
Sheet Pan Success
Spread chicken and veggies evenly on the baking sheet
Don’t overcrowd—this helps everything roast instead of steam
Easy Swaps and Variations
This recipe is incredibly flexible depending on your preferences or what you have on hand.
Protein Swaps
Use ground chicken or ground turkey
Try ground beef for a richer flavor
Use leftover chicken or rotisserie chicken for a faster version
Dairy-Free Option
Skip the cheese or use dairy-free alternatives
Replace sour cream with dairy-free options
Add More Flavor
Add tomato sauce or pasta sauce for a saucier filling
Toss in black olives or jalapeños for extra kick
For the Family
If your kids aren’t into zucchini:
Serve the filling in traditional tacos by the brand Siete
Use my cheesy taco shells or these wraps for the kids
This makes it a win-win meal for everyone at the dinner table. Here’s my own homemade taco seasoning to make ahead and have on hand whenever you want fajitas or tacos!
If you need an even quicker recipe that doesn’t include zucchini, these are my sheet pan chicken fajitaswill be perfect! Or maybe my chicken taco soup is what you’re feeling like.
Because knowing what to do is one thing…actually doing it consistently—without overthinking every meal—is where most women get stuck.
Here’s what my meal plans do for you:
Take the guesswork out of hitting your protein goals
Keep your meals in a low carb, moderate fat range that actually works in midlife
Help you stay in a calorie deficit (without tracking everything obsessively)
Give you simple recipes (like these zucchini boats!) that the whole family can enjoy
Reduce decision fatigue so you can stay consistent
Each week, you’ll get a full plan designed with the Midlife Macro Method in mind:
High protein meals
Balanced macros for fat loss
Easy swaps for personal preference
Practical, real-life recipes (not complicated or time-consuming)
Perfect if you:
Feel stuck in a plateau
Don’t know if your macros are “right”
Are tired of jumping between diets
Want structure without restriction
And the best part?
You don’t have to start over every Monday… you just follow the plan and keep moving forward.
If you’re ready to stop guessing and start seeing results, my weekly meal plans are linked below and updated every Thursday so you’re ready for the week ahead.
Add all your favorite taco toppings you love when you make some traditional chicken fajitas and stuff that incredible filling into the cooked, scooped out zucchini.It's perfect for feeding a crowd of guests as well.
Slice zucchini in half lengthwise then scoop out some of the center to make room for filling. Place scooped out zucchini in a bowl and set aside.
Rub oil over zucchini boats and place on a baking sheet.
Bake for 20 minutes until fork tender.
Slice peppers and onion and place into bowl with scooped out zucchini.
Add in the chopped uncooked chicken.
Drizzle oil into bowl of chicken and veggies and toss together.
Whisk together the seasonings and toss into bowl.
Spread veggies and chicken onto another baking sheet.
Bake chicken and veggies for 25-30 minutes or until peppers are tender.
Scoop chicken fajita filling into zucchini boats and add top with shredded cheese if desired. You can return them to the oven for 5 minutes to melt cheese if you like.
Squirt some lime juice over filling and add optional toppings if desired.
