This Coconut Flour Keto Chocolate Pie Crust is the easiest Press-In chocolate no bake crust for all your pie needs! This low carb pie crust is Almond flour free, Nut Free, Gluten Free and the best part is no baking is required! Just 1 gram net carbs per serving!
Chocolate Keto Pie Crust
This Easy No Bake Low Carb Keto Chocolate Pie Crust is the ultimate press-in crust for all your favorite chocolate desserts!
Made with coconut flour, unsweetened cocoa powder, sunflower seeds, and a low-carb sweetener, this rich chocolate crust is perfect for any keto pie recipe that requires a delicious no bake chocolate pie crust.
Unlike traditional pie crusts that require rolling dough, chilling, and baking, this low carb pie crust is incredibly simple. Everything is blended in a food processor and pressed directly into a pie pan for the easiest crust you’ll ever make.
Even better, this keto chocolate pie crust is naturally gluten free, grain free, and nut free, making it a fantastic option for those avoiding almond flour or tree nuts.
And the best part? Each serving has just 1 gram net carbs, making it perfect for anyone following a keto diet, low carb lifestyle, or my Midlife Macro Method.
Why You’ll Love This Keto Chocolate Pie Crust
If you’ve ever struggled with rolling out a traditional pie crust or dealing with sticky keto dough, you’ll love this press-in chocolate pie crust.
This recipe eliminates all the fuss of traditional baking and delivers a rich chocolate flavor that pairs beautifully with creamy fillings like chocolate mousse pie, peanut butter pie, cheesecake filling, or even a low carb grasshopper mousse pie.
Here’s why this crust is so popular:
• No bake recipe – no oven required
• Press-in crust – no rolling dough needed
• Nut free option – made with sunflower seeds instead of almond flour
• Keto friendly – just 1 gram net carbs per slice
• Gluten free and grain free
• Perfect chocolate flavor from unsweetened cocoa powder
• Easy to make in a food processor
This no bake chocolate pie crust is one of the best parts of making a keto dessert, because it comes together in minutes and works with so many different fillings.
Simple Crust Ingredients
One of the best things about this recipe is that it uses simple keto pantry ingredients you may already have on hand.
This keto pie crust recipe is made with just six ingredients:
Blending these ingredients in a food processor creates a smooth, slightly sticky dough that presses perfectly into a 9-inch pie pan or even a springform pan.
The Best Chocolate Flavor for Keto Desserts
The rich chocolate flavor in this crust comes from unsweetened cocoa powder, which gives the crust a deep chocolate taste without adding sugar.
You can also substitute raw cacao powder if you prefer a slightly richer and more intense chocolate flavor. Both cocoa powder and cacao powder work well in low carb baking.
Because the cocoa powder is combined with coconut flour and sunflower seeds, the texture becomes firm and sliceable once chilled.
The result is a crust that holds together beautifully when cut but still has a slightly soft, brownie-like texture.
Nut Free Keto Pie Crust Option
Many keto pie crust recipes rely heavily on almond flour or almond meal, but this recipe was designed to be nut free.
Instead of almond flour, it uses sunflower seeds, which are a fantastic alternative for people with nut allergies.
When blended in a food processor, sunflower seeds create a texture similar to almond meal while remaining completely nut free.
If you do not have a nut allergy, you can also substitute:
Powdered sweetener works best because it dissolves easily and prevents a gritty texture.
Granulated sweeteners can work, but they may leave a slightly crunchy texture in the crust.
If you are unsure which sweetener to use, you can refer to my Sweetener Guide & Conversion Chart, which explains the best keto sweeteners for baking.
Helpful Tips for the Perfect No Bake Chocolate Pie Crust
Use a Food Processor
A food processor makes this recipe incredibly quick and easy by grinding the sunflower seeds and mixing everything together evenly. You could also use a hand electric mixer.
Press the Crust Firmly
When pressing the crust into the pie pan, use the bottom of a measuring cup or glass bowl to pack it tightly.
This ensures the crust holds together well when slicing.
Chill Before Filling
Allow the crust to chill in the refrigerator before adding the pie filling. This helps the butter or coconut oil solidify and keeps the crust firm.
Use Plastic Wrap for Storage
If making the crust ahead of time, cover it tightly with plastic wrap to prevent it from drying out in the refrigerator.
Can I Make This in a Springform Pan?
Yes! This crust works wonderfully in a springform pan, especially for desserts like:
The rich chocolate flavor of the crust pairs beautifully with creamy fillings like cream cheese, coconut cream, whipped cream, or chocolate mousse.
Can I swap the coconut flour?
No, it isn’t easy to swap coconut flour with other low carb keto flours because coconut flour is quite dense and requires more liquids for moisture.
For example, 1/4 cup coconut flour is about equal to 1 cup almond flour.
For this easy no bake pie crust, I promise, you won’t taste the coconut flavor since the chocolate flavor is the star.
Can I Use Coconut Oil Instead of Butter?
Absolutely.
This recipe works with either:
• Melted butter
• Melted coconut oil
Using coconut oil makes the crust completely dairy free, while butter adds a slightly richer flavor.
Both options work perfectly in this no bake keto pie crust.
Can I use raw cacao powder instead of cocoa powder?
Yes you can swap cacao powder and cocoa powder evenly in any recipes.
Can I freeze this no bake chocolate pie recipe?
Yes you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.
How do I store this no bake keto pie crust?
Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
Easy Keto Dessert Recipes for filling this No Bake Pie Crust
No Bake Keto Chocolate Pie Crust (Low Carb, Nut Free, Gluten Free)
If you’re looking for a simple, delicious, and versatile keto pie crust, this no bake chocolate pie crust is one you’ll come back to again and again.It’s rich in chocolate flavor, incredibly easy to make, and perfect for everything from grasshopper mousse pie to chocolate peanut butter pie.
8tbspunsalted butterroom temperature or melted coconut oil
Instructions
Place all ingredients into a food processor and process until smooth. Grease a 9-inch pie pan.
Press into pie pan.
Once made, you can store this covered with plastic wrap in the refrigerator for up to 3 days until you are ready to add your no bake pie filling to make any keto pie recipe you like.
Storage; you can freeze this pie crust just be sure to cover with with plastic wrap and then wrap with aluminum foil. Keeps in the freezer for up to 3 months.
Video
Notes
1 g net carbThis recipe was first published in Feb. 2017.
These sugar free keto caramel peanut butter Easter eggs have a layer of creamy caramel that makes this Easter egg the most decadent of all! It’s my keto version of the new Reese’s peanut butter cups with caramel! Plus a new method for standard size peanut butter cups!
Keto Easter Eggs
This sweet treat is an amazingly, fairly easy recipe that is simply perfect for including in your kids Easter basket! Easter season is here and this is the best Easter dessert for all the family and friends, even those not following a low carb diet!
My daughter’s favorite Easter candy is always peanut butter eggs. For years now for all our Easter celebrations, she asks me to make my healthy peanut butter eggs and I love that she thinks mine are better than any store bought variety.
It was my daughter and hubby who then suggested combining the peanut butter and caramel after they saw that Reese’s had done it.
I was honestly skeptical of it working since I love my low carb peanut butter eggs and my new caramel eggs on their own and thought the two flavors would compete, but I was wrong!
My hubby and daughter say these taste like the real thing, but even better actually!
The creamy peanut butter layer with the creamy caramel is a match made in heaven! Don’t knock it till you try it!
Carbs in Reese’s Eggs
If you’re following a keto diet or a low carb diet and sugar free diet, you will want to steer clear of any of Reese’s peanut butter eggs or their newest variety that includes a layer of caramel.
According to Cronometer, one Reese’s Peanut Butter egg has 18 grams total carbs, 170 calories, 10 grams fat, 16 grams sugar and 1 gram dietary fiber, so that’s 17 grams net carbs.
The added sugar and carbs in these surely kick you out of ketosis and spike your blood sugar.
Carbs in Keto Peanut Butter Caramel Eggs
While there’s a few extra steps to make these combination Easter egg recipe as opposed to making the homemade peanut butter eggs or just the caramel Easter eggs, these are worth it!
Just 4 total grams of carbs or 3 g net carb per egg! Nutrition label has the rest of the information below in the recipe card, bottom of this blog post.
You could swap the heavy cream for the caramel with canned coconut milk and the butter with coconut oil if you want to make these dairy free.
For the chocolate coating, you will need to purchase a chocolate bar or chocolate chips that specify dairy free, like the brand Enjoy Life.
Low Carb Sweetener Guide
If you want to change the low carb sweetener I used, please see my conversion chart to decide how much to use.
I recommend using a powdered sweetener to replace the liquid sweetener in the caramel and one that does not contain erythritol or your caramel will crystalize.
When I recently made these for my daughter’s birthday, I adapted the recipe to use a standard peanut butter cup silicone moldinstead of shaping them into Easter eggs. This makes them quicker and easier for everyday treats or celebrations.
For this version, I also slightly changed the order of the steps.
First, I coated the bottom of the silicone mold with melted chocolate and froze it until firm. Then I added the peanut butter layer and froze that while I prepared the caramel.
However, I only froze the peanut butter layer for about 15 minutes, which turned out not to be quite long enough. When I poured the warm caramel over the peanut butter layer, it softened the peanut butter and the layers blended together a bit.
They still taste incredible, but the layers aren’t as visually distinct as in the original Easter egg method.
Why the Original Easter Egg Method Creates Better Layers
In the original recipe, the steps are done differently to create clean, distinct layers.
First, the caramel layer is made and frozen in the Easter egg silicone mold until firm. Once frozen, the caramel pieces are popped out and set aside on a baking sheet in the freezer.
Next, the peanut butter layer is made and molded separately.
Remove the frozen caramel egg mold from the freezer and add a spoonful of the peanut butter mixture over each frozen caramel layer, spreading gently to cover.
Place the mold back into the freezer for at least 30 minutes, or until the peanut butter layer is fully firm before moving on to the chocolate coating step.
Tip: Freezing the peanut butter layer long enough is important. If it isn’t fully frozen before adding chocolate, the layers can soften and blend together instead of staying nicely defined.
Which Method Should You Use?
Both methods are delicious, but they produce slightly different results.
If you want the quickest method, the peanut butter cup version works great and is perfect for parties or birthdays.
If you want the most distinct peanut butter and caramel layers, follow the original Easter egg instructions and freeze each layer completely before assembling.
Either way, the combination of creamy peanut butter, buttery caramel, and chocolate makes these one of my family’s favorite sugar free treats.
Place the sweetener and butter in a small saucepan over medium low heat. Whisk or use a wooden spoon to continue to stir for about 3 minutes or until golden in color. If butter separates, take off heat and whisk vigorously.
On low heat, add heavy cream slowly and continue to stir for about 3-5 minutes or until the mixture thickens and coats the back of the spoon. Should be runny but not solid. Remove from heat.
Fill egg molds just about 1/4 of the way up with caramel and freeze for 30 minutes while you prepare peanut butter layer.
Prepare Peanut Butter Layer
Add peanut butter and butter to a microwavable bowl or heatproof bowl and melt together for 30 seconds – 1 minute. Stir until smooth. Add sweetener and taste.
Remove egg mold from freezer and add a spoonful of peanut butter mixture over the frozen caramel. Set it back in the freezer for 30 minutes.
Assembly
Remove 6 of the frozen peanut butter caramel from egg molds and set aside on a parchment paper lined baking sheet pan. Place the other 6 back in freezer while you work with 6.
Make chocolate coating by melting the chocolate chips and butter for 30 seconds in the microwave. Or use the double boiler method.
Stir until smooth.
Pour melted chocolate mixture into the 6 empty molds to coat sides of mold, half way up the molds.
Drop the frozen peanut butter caramel into the chocolate and press down so the chocolate encases the peanut butter caramel.
Spread more chocolate with a spoon to completely cover egg. Repeat with remaining 6 frozen peanut butter caramel. Refrigerate to set about 30 minutes to set.
Store in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
Keep refrigerated until ready to serve. Let them sit out to come to room temperature for just a few minutes.
Standard Size Peanut Butter Cup Directions & Assembly
Melt the chocolate chips and butter together in a microwave-safe bowl in 30-second intervals, stirring until smooth.Spoon a small amount of melted chocolate into the bottom of a silicone peanut butter cup mold. Use the back of a spoon or pastry brush to spread the chocolate slightly up the sides. Place the mold in the freezer for about 10 minutes, or until the chocolate is firm.
Add the peanut butter and butter to a microwave-safe bowl and heat for 30 seconds to 1 minute, stirring until smooth. Stir in the sweetener and mix until combined.
Remove the mold from the freezer and spoon the peanut butter mixture over the hardened chocolate base. Spread evenly and return the mold to the freezer for about 15–30 minutes to firm up.
Make the caramel according to the directions in the recipe while the peanut butter layer freezes.
Spoon a small amount of warm caramel over the peanut butter layer in each mold. Place the mold back into the freezer for at least 15 minutes.
Cover the caramel with the remaining melted chocolate, spreading gently to seal the cups.
Place the mold back into the freezer for 20–30 minutes, or until the chocolate is fully set.
Store in the refrigerator or freezer until ready to serve.
Notes
3 g net carbs per eggThis recipe was first published in March 2024.
This Keto Instant Pot Chicken Carnitas recipe is perfect for any night of the week! Oven directions also provided!
EASY KETO INSTANT POT CHICKEN CARNITAS (CRISPY & FULL OF BIG FLAVORS)
This easy keto carnitas recipe gives you all the big flavors of traditional Mexican carnitas, but made with shredded chicken instead of pork shoulder and ready in a fraction of the time using your top pressure cooker.
While traditional Mexican carnitas are often made with pork butt or pork shoulder and slow cooked for hours in a slow cooker, this chicken version gives you the same crispy carnitas texture in under an hour.
It’s the perfect recipe for any night of the week when time is short but you still want a flavorful Mexican dish the whole family will love.
If you’re looking for:
Keto carnitas
Crispy chicken carnitas
Instant Pot recipes for busy weeknights
A versatile Mexican recipe
Or an easy burrito bowl base
This one checks every box.
WHY THIS CHICKEN CARNITAS RECIPE WORKS
The combination of lime juice, fresh juice from citrus, cumin, oregano, black pepper, kosher salt, garlic, onion, bay leaves and olive oil creates that signature carnitas flavor.
The pressure cooking process keeps the boneless skinless chicken thighs (or whole chicken as written) incredibly tender. Then, broiling transforms the shredded chicken into those irresistible crispy bits that make carnitas recipes so special.
The result?
Juicy meat with crispy edges — just like traditional carnitas, but lighter and higher in protein.
INSTANT POT OR OVEN METHOD
This recipe includes both a pressure cooker version and an oven method.
If you don’t have an Instant Pot, you can use the oven method and still get amazing results. It simply takes longer than the top pressure cooker approach.
You could even adapt this for a slow cooker if needed — just allow several hours for the chicken to become tender enough to shred easily.
Typically you may see pork carnitas recipes more often than chicken and while pork is delicious it does take a very long time to cook.
I actually have a fabulous pork carnitas recipe in my cookbook, Naturally Keto! Regardless if your a pork fan, I can guarantee you will love this chicken carnitas recipe just as much as you would enjoy pork! Trust me, make this for the family and you will be loved by all!
TIPS FOR THE BEST CRISPY CARNITAS
1. Use a Slotted Spoon
Transfer the shredded chicken to a baking sheet using a slotted spoon. This prevents too much extra liquid from soaking the meat before broiling.
2. Don’t Toss the Cooking Liquid
The cooking liquid is packed with flavor. Save it! If the meat looks dry after broiling, drizzle a little extra liquid back over the top.
Spread the shredded chicken in an even layer so the broiler creates crispy bits instead of steaming the meat.
KETO INSTANT POT RECIPES
The instant pot is a wonderful addition to your low carb kitchen. It can cut typical cooking time by half for most recipes making it the perfect way to enjoy a wonderful home cooked meal on a busy weeknight.
This keto chicken carnitas recipe is made for those nights when time is short. You can get this on the table in under an hour!
If you’ve been around here for a while, you know I don’t just create keto recipes anymore — I focus on moderate fat, higher protein, sustainable low carb for women in midlife.
And this chicken carnitas recipe is a perfect example of that balance.
Traditional carnitas made with pork shoulder or pork butt are delicious, but they’re also significantly higher in fat. That can make it harder to stay in a calorie deficit if fat loss is your goal.
Using chicken instead gives you:
Higher protein per serving
More flexibility with fats
Easier portion control
Better alignment with a deficit day
This makes it ideal for:
A high-protein burrito bowl
Mexican cauliflower rice bowls
Lettuce wraps
Or simple shredded chicken with veggies
You can always add fat (olive oil, sour cream, queso fresco, avocado) on maintenance days. But it’s much harder to remove fat once it’s built into the protein source.
That’s why I love using chicken here — it gives you control.
These Keto Crispy Chicken Carnitas are made in the instant pot for the ultimate in succulent meat. Then crisped under the broiler to add that delicious crispy flavor. An oven method has also been provided.
Add all the ingredients to the Instant Pot except the lime juice, olive oil and coriander. Make sure you add the lime zest, though.
Cook for 45 minutes on manual high (making sure the valve is shut). Once cooked, release the valve and allow to release for 10 minutes or until you can remove the lid.
Remove the chicken with a slotted spoon and place on a chopping board. Allow to cool for 15 minutes so not hot and then shred the meat using 2 forks. Discard any bones, gristle and excess skin (just take the nice bits of skin that can be crisped up) and place the meat on a non stick baking tray.
Drain the juices from the instant pot discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. Add about 6 tbsp of the broth and 2 tbsp of olive oil to the meat in the tray and toss to combine.
Place under the broiler and broil on high for about 8 – 10 minutes, turning a few times until the skin and meat gets crispy, or to your liking. Toss with lime juice and coriander to serve.
OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.
OVEN METHOD
Preheat the oven to 400 F or 200C / 180 fan. Place the chicken in a roasting tin, removing the string. Add all the spices and seasoning over the chicken skin plus 1 tbsp of olive oil. Rub. Add the onion, garlic, coconut aminos, chicken stock and lime zest to the tray.
Cover the chicken with foil and cook for 1 hour.
Remove the foil and continue cooking for a further 20 – 30 minutes until the skin is golden, and the juices run clear when you insert a skewer. Note: Depending on the size of your chicken you may need to adjust the timings. On average, 25 minutes per pound plus 25 minutes to crisp up the skin.
Place the chicken on a chopping board. Allow to rest for 15 minutes and then shred the meat using 2 forks. Discard any bones, gristle etc and place the meat on a non stick baking tray.
Drain the juices from the roasting tin discarding the onion, garlic and bay leaves. I used a gravy strainer here so I didn’t get the fat too. The next step is optional for the oven method depending on how crispy your chicken is. Add about 6 tbsp of the broth and 2 tbsp of olive oil and toss to combine. Broil for 5 – 8 minutes or to your liking. Toss with lime juice and coriander to serve. Note you need 3 tbsp of olive oil in total for the oven method.
If you choose not to broil add 2 tbsp of olive oil with the lime and coriander before serving.
OPTIONAL but advised. Add the remaining broth to a saucepan and simmer for about 10 – 15 minutes until concentrated. Use this poured over the meat if you like, great if served with cauliflower mash.
STORAGE
Storage: Fridge for 4 days or freezer for 2 months
Notes
Net Carbs 3gThis recipe was first published in February 2021.
These Sugar Free Low Carb Keto Girl Scout Tagalong Cookies are a homemade version of the classic Girl Scout Peanut Butter Patties, but without the sugar or high carbs. This keto treat has everything you love about the real thing- a buttery shortbread cookie base, creamy peanut butter filling, and a smooth chocolate coating on top of the cookie.
Keto Copycat Girl Scouts Tagalongs
If Tagalongs are your favorite Girl Scout cookies, you’ll love this homemade version.
These keto Tagalong cookies are made with simple ingredients like sesame flour, natural peanut butter, sugar free chocolate chips, vanilla extract, and butter so you can enjoy them during girl scout cookie season without the sugar crash.
The best part? These keto cookies taste just like traditional Peanut Butter Patties but only contain a fraction of the carbs. That means you can enjoy a nostalgic cookie without sabotaging your goals.
Whether you call them Peanut Butter Patties or Tagalongs, these keto Tagalong bars and cookies are one of my favorite keto recipes to make when cravings hit.
KETO HOMEMADE TAGALONG COOKIES
Tagalong cookies, also called Peanut Butter Patties, are one of the most iconic Girl Scout cookies ever made. Traditionally they feature a vanilla flavored shortbread cookie, topped with creamy peanut butter, then coated in chocolate.
Of course the real thing is loaded with sugar and refined flour, which can spike blood sugar and leave you wanting more.
My keto tagalong cookies solve that problem. Instead of traditional flour, the cookie dough uses sesame flour and coconut flour, making these cookies naturally gluten free, grain free, and low carb.
The cookie base bakes on a baking sheet lined with pieces of parchment paper, creating the perfect foundation for the peanut butter layer.
Once the peanut butter filling is added to the top of the cookie, the cookies are dipped in melted dark chocolate chips for that classic smooth chocolate coating.
The final result is a keto treat that tastes indulgent but still fits perfectly into a low carb lifestyle.
TIPS FOR SUGAR FREE KETO TAGALONGS
When you start with a delicious shortbread cookie base, making keto Tagalong cookies at home becomes incredibly simple.
I actually used my keto thumbprint cookie dough for the base of this recipe. The first step is making the cookie dough and pressing it into round cookies on a lined baking sheet.
Since thumbprint cookies already have an indent in the center of the cookie, they work perfectly for holding the peanut butter filling.
Here are my best tips for perfect homemade keto Tagalongs every time:
Freeze before dipping in chocolate
After adding the peanut butter filling, place the cookies in the freezer for about 20 minutes. This step is very important. If the peanut butter is too soft, the melted chocolate will cause it to slide off the cookie.
Use the right chocolate dipping technique
Do not flip the entire cookie into the chocolate.
Instead:
Place the bottom of the cookie into the melted chocolate.
Spoon chocolate over the top of the cookie.
Lift the cookie with a fork.
Gently tap to remove excess chocolate.
This method creates a beautiful smooth chocolate coating without lumps.
Make the cookie indent correctly
Use your thumb or the bottom of a round measuring spoon to create a shallow indent in the center of the cookie. You want the peanut butter filling to spread across most of the top of the cookie, but not reach the edges.
Allow cookies to cool completely
Let the cookies cool on the baking sheet pan before adding the peanut butter filling. Warm cookies are fragile and may crumble under the weight of the filling.
Helpful Baking Tips
These small tips make a big difference when making keto tagalong cookies:
These brands create the perfect smooth chocolate coating for these keto tagalong cookies.
Adding a small amount of coconut oil to the chocolate while melting helps create a thinner chocolate that coats the cookies beautifully.
Low Carb Sweetener Options
For the best texture in these keto Tagalong cookies, I recommend using a powdered low carb sweetener. Powdered sweeteners blend much better into the cookie dough and peanut butter filling, giving you a smoother texture without any graininess.
My favorite sweetener to use now is Monk Fruit Allulose Confectioners. It provides a clean sweetness without the cooling aftertaste that some sugar alcohols can have. It also blends beautifully into both the shortbread cookie base and the peanut butter filling.
Another benefit of using a monk fruit allulose blend is that it helps keep the cookies softer and more similar in texture to the real thing, especially once the smooth chocolate coating hardens.
If you only have a granulated monk fruit sweetener, you can easily turn it into a powdered version by blending it in a high powered blender for about 20 seconds until it becomes a fine powder.
When making keto cookies, powdered sweetener is always the best way to achieve a classic cookie texture without the gritty feel that can sometimes happen with granulated sweeteners.
If you prefer your peanut butter filling a little sweeter, you can add an extra tablespoon of powdered monk fruit sweetener to taste.
Storage Tips
Once the chocolate has hardened, store your keto tagalong cookies in an airtight container.
They can be stored:
• In the refrigerator for up to 1 week
• In the freezer for up to 2 months
These cookies actually taste even better chilled because the peanut butter filling and chocolate coating firm up nicely.
Make the recipe for the Thumbprint cookies but do not add any filling in step 5. Once out of the oven, allow to cool completely before proceeding.
Mix the filling ingredients together and taste and adjust sweetener as needed. Fill the 18 cookies with about a teaspoon of the peanut butter filling. Freeze for 30-60 minutes, or until the peanut butter is frozen and no longer wet to the touch.
Combine the coating ingredients together in a shallow bowl and melt for 30 seconds intervals in the microwave, (of course you can also melt on the stove over low heat if you prefer) stir until smooth and no lumps of chocolate are visible.
Remove the frozen cookies and place one at a time into the melted chocolate. Spoon the chocolate over the top of the cookie. Use a fork to lift the cookie out of the chocolate and gently tap the fork on the side of the bowl to allow the chocolate to flow over the sides while removing excess from the bottom of the cookie. Place back onto parchment lined baking pan. Once all the cookies have been coated, place pan in the fridge to set for about 30 minutes.
Storage: Best if kept in the refrigerator in an airtight container for up to 7 days.
Notes
3 g net carbsThis recipe was first published in March 2021.
These Sugar Free Low Carb Keto Peppermint Patties are simple to make with creamy peppermints in the center and a rich milk chocolate coating. Perfect for a low carb lifestyle, sugar-free diet or Keto diet!
Easy Sugar Free Peppermint Patties
If you’re a longtime fan of York peppermint patties but living a keto lifestyle, you already know traditional candies are loaded with added sugar, artificial peppermint flavor, maltitol syrup, soy lecithin, palm oil, palm kernel oil, milk fat, and ingredients that just don’t align with a sugar-conscious individual.
But good news.
These Sugar Free Peppermint Patties deliver that creamy texture of peppermint patties, rich dark chocolate coating, and invigorating flavor of peppermint without the sugar crash, without artificial flavors, and make a delicious treat guilt-free.
They’re:
Sugar-free
Low carb
Keto diet approved
Made with simple, highest quality ingredients
Easy enough for anyone with a blender
Perfect for silicone molds or free-form shapes
And yes… hubby says they’re better than the real thing.
Keto Peppermint Patties
Take a bite into a peppermint patty and enjoy the soft minty flavor in every bite! If you’re on a keto diet then traditional peppermint patties are off limits, but it’s very easy to make these sugar free and keto!
I love them even more than knowing I can enjoy 4 little mint peppermint patties for just 1 carb! No guilt and I can stay within my macros.
I wrote this recipe back in May of 2013 so I felt like a little update was needed. Added a video and some new photos but the basic original recipe wasn’t modified much, but in fact I made the directions a bit easier.
If you’re trying to pull these guilt-free treats with your family who may not be too keen on a keto sweet treat, I’d suggest buying the mold.
That way, they look pretty similar to traditional peppermint patties and they will be more inclined to want to try them.
I’ve made them free forming the shapes which are fine too, but I like the mold shape best as you know you’ve definitely got them all even and with an accurate amount for each one.
This is one of the older pics I decided to keep as you can see how great than minty filling is.
The Creamy Minty Filling
The base of this minty filling is softened coconut oil blended with:
A creamy texture that mimics the classic creamy peppermint center you remember from your favorite candy growing up.
When I first made these years ago, I free-formed them on a baking sheet. They worked beautifully. But once I started using silicone candy molds, they looked just like traditional candies and my picky family was much more willing to try them.
Sometimes presentation matters.
Silicone molds are perfect for candy making. You don’t need to grease them and everything just easily pops right out.
I used a silicone mold when I made these before and they were a bit larger, but I chose this plastic mold for the mini shape I felt was more resemblant of the patties.
These received winning approval from my ENTIRE picky family! Hubby, teen and two younger kiddies, plus a friend and her daughter that stopped by as well!
However you decide to make them, they will be a hit. Homemade candy doesn’t have to be so intimidating.
I like melting chocolate with coconut oil to create a smooth consistency that coats beautifully.
Pro tip: If you want a richer milk chocolate style coating, you can add a tablespoon of heavy cream to your melted chocolate for a softer bite.
Hubby personally prefers the darker chocolate coating because he says it balances the minty freshness better. My teens like it sweeter. So you can adjust depending on your sweet tooth.
In a blender add all ingredients except chocolate coating ingredients and blend until combined. Taste and adjust sweetener if needed.
Spread evenly into molds or free form small circles on a parchment lined baking pan, making circles 2 inches by 1.5 inches. Freeze patties for 20-30 minutes.
Melt chocolate and coconut oil together in a bowl and mix until smooth. Remove patties from freezer and mold if used. Dip one patty into melted chocolate at a time using a fork, tap off excess chocolate and place on parchment lined baking pan. Allow to set by refrigerating for 30 minutes. Best if kept refrigerated.
Video
Notes
This recipe was originally published in 2013, updated in 2019, and refreshed again for 2026 with additional tips, swaps, and detailed instructions to help you create the perfect sugar-free peppermint patties every time.This is the mold I purchased on Amazon.
Marcy’s weight loss success story started when she decided to join the Sugarfreemomtribe. She went from a size 12 to a size 6 in 6 months following the Midlife Macros™ Method!
I have been following you on FB for YEARS and making recipes here and there. I decided the day before the MMM program started to try one final thing and give up because that is what my doctors were telling me anyway.
Did you have any weight struggles before joining the course and membership?
Yes, my weight issues/struggles started in my early 30’s, like 32/33.
What other weight loss programs had you tried and how successful were they to keep your weight off?
Weight Watchers for years and it worked until it didn’t, My Fitness Pal (calories), then I tried increasing my protein intake, HITT workouts, running, NOTHING budged the scale. Not even ½ pound. Nothing.
How much weight did you lose and what other non scale victories have you had?
I have lost 34 pounds to date. I can bend over and tie my shoes without gasping for air because my stomach was so big!!
I am now in a size 6 pants. I haven’t been a size 6 since I was 19/20 and that was very short lived – I only had one pair of size 6 jeans because it didn’t last long. I averaged a size 8 most of my life until 32/33.
Measurements on 8/4/2025 were:
Hips 44
Chest 42
Waist 41
Arms 12.5
Thighs 20
Measurements on 2/22/2026
Hips 37
Chest 34.5 (boy do my bras feel different!!)
Waist 33.5
Arms 11
Thighs 20
What were you typically eating before making this lifestyle change?
My portions were out of control. I was eating enough for 2 but when I tried to decrease my portions in the past, I’d get the shakes, feel weak, and dizzy but not this time because I am fueling my body with the RIGHT foods this time.
What sugarfreemom resources have helped you?
The dessert recipes because I am going to be honest, I will never give up my sweets completely. The tribe has been extremely helpful and inspiring for sure.
What does a typical day of eating look like now for you?
I used to have 3 meals, 2 snacks and a dessert. Now I have 3 meals and no dessert MOST days.
Some days (around my period), I find myself unreasonable hungry so I will have a Zevia or pork rinds (I hate them) if I am hungry enough and that has been working/helping. I will also, brush my teeth or chew some Pur cinnamon gum to chase the urge away.
Do you exercise?
My weekly exercise is: 30 minutes on the treadmill at 3.4, and 1.5 elevation, and a 16 pound weighted vest. 3-4 “toning”: one leg day, one arm day, and my Ab and butt day rotate. Nothing drastic or intense. This is something I do not mind doing and only don’t do if I am very sick.
What have you learned from your journey?
It is possible if you are educated by someone who knows what they are talking about.
Final thoughts or takeaways you want to share.
You gave me the tools I needed to help me fit those puzzle pieces together.
I am a very simple person. I have found a combination that works for me, and I enjoy, and I have pretty much eaten the same thing for breakfast, lunch, and supper since August 4th.
I have stuck with this as it works. I am satisfied 90% of the time (the weeks of my period are rough, always have been), and my meal prep is under an hour and this all works for me 1,000%.
If not, I would have failed by now like I did with ALL my other efforts.
If you want it bad enough, you CAN do it, and it is worth it.
This is the BEST Keto Low Carb Coconut Flour bread you’ll ever try! The texture of this keto bread resembles soft wheat bread and it’s perfect for low carb sandwiches! If you are following a ketogenic diet or low carb diet and you also have nut allergies, you can enjoy a slice of this delicious bread anytime!
Best Keto Coconut Flour Bread Recipe
This is a quick bread, meaning no bread machine is needed. It is a low carb bread recipe of your dreams! No, I mean it, this is the best keto bread made with the use of coconut flour, you will ever find on the internet and perfect for a keto diet.
None will compare, not even an almond flour bread recipe! You probably have all the ingredients need to make this easy low carb bread!
Keto Bread versus Cloud Bread
Following a low-carb diet now for the last 5 years has led me to the deepest desire to make a real sandwich bread. The biggest struggle with making a keto bread is that in my home, my youngest has a tree nut allergy and almond flour isn’t something I can use.
Learning to work with coconut flour has been challenging to say the least, but with the right amount of liquid, masterpieces can happen and this low carb bread is one of them!
The biggest difference with this bread and my Cloud Bread recipe is that it has substance. While the cloud bread is low carb, many people find it to have an egg taste.
It is great for making Cloud Bread French Toast, I felt it wasn’t quite right for typical sandwiches I was hoping for, it’s very airy and light. So the experimenting with coconut flour has continued for quite a few years.
Low Carb Bread versus Traditional Bread with Gluten
The biggest issue and challenge with low carb bread recipes is always the lack of using gluten which comes from refined flours.
Since there’s no refined flours, wheat flour and no gluten in this recipe, replicating that chewy bite, soft airy texture and melt in your mouth flavor, has to be created in some other way.
I’ve done this with xanthan gum and aluminum free baking powder. This combination, plus a little bit of fiber from ground flaxseed is what makes this low carb bread resemble that texture you might remember from your prior carb eating.
Soft Pliable Coconut Flour Bread
A little bit of toasted sesame seeds on top before baking and this was the most amazing sandwich I’ve enjoyed in years! I couldn’t wait to finish the photos so I could devour it!
Most often when baking a bread with a 1/2 cup of coconut flour, it’s quite dense, almost pound cake style. Many people who have tried coconut flour recipes think they hate coconut flour.
It’s not the case in this recipe! It’s the flaxseed that makes this perfect I think!
I recently made this Low Carb Flax Meal Bread and that’s what gave me the idea to add some flax to this bread. The Flax Meal bread uses almond flour and has dairy in it so both of my kids can’t enjoy that gluten-free recipe. I knew I had to develop something for my kids to enjoy as well and this one is it!
How to Make Dairy Free Coconut Flour Bread
This coconut flour bread recipe can be made paleo simply by the heavy cream swap I mention in the recipe. My daughter has been having some issues with her stomach and dairy seems to be the culprit.
So for a time now I’ve got plans to deliver more paleo recipes since my dear daughter is so sad about the loss of her beloved cream cheese, sour cream, and basically any cheese for that matter.
She’s especially sad about the Keto Fathead Low Carb Cinnamon Rolls she loves that I make. I don’t know if I can make those dairy free, but I may certainly try for her sake!
Obviously a homemade loaf of bread doesn’t have all the artificial ingredients that make store bought, regular wheat bread on shelves has so it won’t last as long as they do. After this keto coconut bread is cooled completely on a cooling rack, you can slice it and wrap it in aluminum foil.
If you plan to eat it over the next 2-3 days it can stay on the counter. If you think you’ll need a bit longer, you can store in the freezer wrapped well in an airtight container, with parchment between the slices. Then pull out the slices you want in the morning and toast.
You can do the same in the refrigerator and the bread should last up to 7 days refrigerated.
Store in airtight container:
Freezer: parchment between slices
Counter: 2–3 days
Refrigerator: up to 7 days
Best Tips for Keto Bread made with Coconut Flour!
A few notes: If you have chickens and very large eggs compared to store bought chicken eggs, you should use just 4-5 instead of 6.
This bread is not sweet although you see the sweetener in there. The slight hint of sweetness is needed in case you have a child like mine who can detect any coconut in a recipe.
Make sure your baking powder is aluminum free because it will cause most baked goods to turn green and have a tinny flavor.
If you love savory breads, try adding some onion and garlic powder to the mix!
Hope you enjoy this fantastic “bread”!
UPDATE: I’ve heard a lot of people say in comments it’s too much cinnamon so I reduced it by half when I made it again for our family and it was lighter in color than in my pics. I also reduced the sweetener by half and it tasted just fine, just a hint of sweetness.
I also made my slices thinner and adjusted the amount of slices you can get in this loaf, I’m updating the nutrition info for 14 slices as opposed to what it was originally as just 12 slices. I’m sticking by my decision to use 1 tsp of cinnamon as I just love it with the look of wheat bread.
Egg Size Matters
The eggs will always be a problem as far as size. If you use store bought eggs that say large, they are really small compared to eggs from chickens I have.
To make this easier on everyone I measured the small chicken eggs I’ve used and placed the amount in ounces to give you a better idea.
If you measure out the eggs you have and they are very large then you may only need 4-5. If after you’ve adjusted the egg amount and it still seems wet to you, reduce the oil to 1/3 cup.
UPDATE MAY 28, 2018: I reduced the olive oil to 1/3 cup instead of the orginial recipe using 1/2 cup because a few comments mentioned it was still moist in the center. I also decided to just try water in place of the heavy cream or coconut milk.
BOTH of these changes have equalled perfect success! So whether to have the original recipe printed and that’s working fine for you or you decide to use the below recipes, now that I’ve changed a couple things, either will work just fine! And it reduced the net carb count per slice from 2 to 1 gram per slice!
IMPORTANT RECIPE UPDATE (2026)
After additional testing, I have updated this Easy Keto Coconut Flour Bread recipe to improve texture and simplify ingredients.
Originally this recipe used xanthan gum and sweetener. After testing:
2026 Update: Originally this recipe used xanthan gum and sweetener. After testing: I replaced 1 tsp xanthan gum with unflavored beef gelatin, I removed sweetener completely, I tested whipping egg whites separately (no meaningful height difference) Height remains comparable to original. The gelatin provides structure without gumminess and gives a more “real bread” texture similar to traditional bread -without wheat flour.If you printed the original recipe and it works for you, that version is still fine. But this updated version is now my preferred method. Nutrition info is updated for 12 slices.
Sprinkle 2 teaspoons gelatin over 2 tablespoons cool water. Let sit 5 minutes. Warm gently until just melted and stir to remove lumps. Set aside.
In a stand mixer place the wet ingredients: eggs, oil, water or milk and blend until combined.
Add the remaining dry ingredients to the mixer and blend until incorporated. Drizzle in the cooled gelatin, mix to combine and pour the batter into the loaf pan.
Sprinkle optional toasted sesame seeds on top of loaf if desired.
Bake for 10 minutes then reduce temperature to 350°F and bake another 35-40 minutes, or until: Toothpick comes out clean. Center is set.
Allow to cool for 30 minutes before removing to a wire rack.
Cool completely before slicing into 12 slices.
Storage
Store in airtight container:Counter: 2–3 daysRefrigerator: up to 7 daysFreezer: parchment between slices
Video
Notes
2 g Net Carbs per sliceMy original recipe was first published in 2017. For the directions I left them as is, not separating the eggs, but for the youtube video, you will see this option. Midlife Macro Approved
Just 5 simple ingredients needed to make this creamy sugar free, dairy free mint green protein smoothie! 12 grams of protein and perfect fun treat for St.Patrick’s day!
Sugar Free Shamrock Shake
A Mint Chocolate Chip Shamrock Shake Inspired Green Smoothie That Fits Your Midlife Macros™.
If you’ve ever wanted a shamrock shake that actually supports your hormones, blood sugar, and protein goals… this is it.
This Sugar Free Dairy Free Mint Green Protein Smoothie is creamy, refreshing, naturally sweet, and packed with healthy ingredients that truly nourish your body. It’s the perfect green smoothie for St. Patrick’s Day or honestly, any day you want something minty, fun, and energizing.
And yes, it’s that beautiful green color.
Before you scroll past because of the leafy greens, hear me out. The green color might take a minute to get used to, but the creamy texture and minty flavor make this smoothie taste like a mint chocolate chip smoothie or even a healthy shamrock shake.
Only this one won’t spike your blood sugar or leave you hungry an hour later.
In midlife, we are not chasing low calorie just to be low calorie.
We are chasing:
Adequate protein
Moderate fat
Controlled carbs
Stable blood sugar
Nutrient density
This smoothie delivers exactly that.
With collagen peptides as the base protein, you’re supporting:
Skin elasticity
Hair and nails
Joint health
Gut lining support
And if you choose to add the optional scoop of unflavored whey protein, you boost total grams of protein significantly — making this a higher protein breakfast option that keeps you satisfied until your next meal.
Base recipe macros (without whey):
Calories: 155
Protein: 12g
Carbs: 7g
Net Carbs: 6g
Fat: 10g
With whey added:
Calories: 230
Protein: 29g
Carbs: 8g
Net Carbs: 7g
Fat: 10g
That’s a major protein upgrade for women in perimenopause and menopause who struggle to hit 100g+ per day.
This is how we do “fun” foods in a way that supports our goals.
Simple Ingredients, Big Flavor
One thing I love about this smoothie is that it uses simple ingredients you likely already have in your kitchen.
No frozen banana or medjool dates, which is in so many store bought smoothis and high in carbs and sugar.
Also minus, coconut water, oat milk and hidden sugars.
Why Avocado Makes This So Creamy
Instead of ice cream, Greek yogurt, or frozen fruit, we use avocado.
Avocado gives:
Creamy texture
Healthy monounsaturated fats
Potassium
Fiber
Natural richness
This is what gives that extra creaminess without needing dairy.
If you’ve never used avocado in a smoothie, this is the best way to try it. The minty flavor completely balances it.
The peppermint extract and Liquid Stevia in Peppermint flavor give this smoothie that classic mint smoothie flavor -similar to a mint chocolate chip smoothie or a traditional shamrock shake.
Now it tastes like dessert, but it still fits your macros.
Your Choice of Greens
Fresh Spinach vs Baby Spinach vs Arugula
This recipe calls for fresh spinach, about 30 grams lightly packed.
Spinach gives:
Vitamin A
Vitamin C
Iron
Folate
Potassium
It blends beautifully and keeps that beautiful green color.
But let’s talk about something important- oxalates.
Spinach is higher in oxalates compared to some other leafy greens. For most people, occasional spinach in smoothies is not a problem. But if you:
Or are intentionally lowering oxalates
Have a history of kidney stones
Are sensitive to oxalates
You can absolutely swap spinach for:
Arugula (peppery, more bitter)
Mixed leafy greens
Romaine lettuce
Baby kale (milder than mature kale)
Arugula especially adds a slightly bitter note that pairs surprisingly well with mint. It also keeps that green smoothie vibe while offering a different phytonutrient profile.
Rotation is key. I’m always a fan of rotating leafy greens rather than overdoing one.
Choosing the Right Non-Dairy Milk
This recipe uses unsweetened almond milk, but you could also use:
Other nut milk
Non-dairy milk blends
Coconut milk beverage (not canned)
Cashew milk
I would skip:
Oat milk (higher carb)
Sweetened versions
Coconut water (higher sugar)
We want controlled carbs and stable blood sugar.
Collagen vs Whey Protein
Originally this recipe used whey protein, but now I’ve made whey optional.
Whether you’re celebrating St. Patrick’s Day, craving a mint chocolate chip smoothie, or just wanting a simple, low carb breakfast that aligns with your Midlife Macros™, this is one of the best ways to do it.And if you’ve never tried anything green like this before…Give it a chance. You just might find your new favorite morning ritual
Place avocado, spinach, protein powder if using and milk in a blender and blend until smooth. Add the Liquid Stevia or sweetener of choice, extract, and ice, and blend until thick. Taste and adjust stevia, as needed.
Notes
This recipe was first published in March 2014. Nutritional information above does not include whey protein since it is not dairy free. If you add whey, nutrition info changes to:Calories: 230, Carbs: 8g, Protein: 29g, Fat:10g, Fiber: 1g, 7 g net carbMidlife Macros™ Approved
This healthy sugar free keto blizzard recipe is so incredibly creamy, delicious and fast to make at home and has 23 grams of protein! You will be shocked when you see the main ingredient!
Sugar Free Keto Blizzard Recipe
High Protein • Low Carb • No Corn Syrup • Better Than Dairy Queen
If you’ve ever stood in line at Dairy Queen staring at the menu and wondering how many grams of carbs are in a Blizzard… this one’s for you.
During the Blizzard of 2026 here in Rhode Island (yes, the real snow kind-not the ice cream kind), I decided to make my own sugar-free keto blizzard at home.
No driving bans. Without High corn syrup or blood sugar spike.
And honestly? It might be better than the original. Actually I wouldn’t know as I have never tasted one, for real!
This easy, healthy, sugar free, low carb keto Blizzard recipe is thick, creamy, packed with 23 grams of protein, and fits beautifully into a keto diet, a low carb diet, or my Midlife Macro™ approach.
If you have a sweet tooth but want your dessert to support your goals — keep reading.
Why Make a Sugar-Free Keto Blizzard at Home?
Let’s be real.
Traditional Dairy Queen Blizzards are loaded with:
Corn syrup
Added sugar
Ice cream cones and mix-ins high in carbs
More grams of fat and sugar than most people realize
That combo can spike blood sugar, derail your keto lifestyle, and leave you hungrier later.
But when you make it at home?
You control:
The sweetener (no coconut sugar, no corn syrup)
The grams of carbs
Amount of protein
How much grams of fat
The choice of flavor add in options
And you can make it Midlife Macro™ friendly — higher protein, moderate fat, controlled carbs.
This isn’t just a dessert. You won’t even believe the ingredient that makes it so quick and easy and creamy!
It’s a strategic low carb meal component if you need more protein for the day.
Can This Fit a Ketogenic Diet?
Yes and here’s why.
Many people assume keto means just high fat. But true nutritional ketosis depends on:
Controlled grams of carbs
Adequate protein
Moderate healthy fats
This recipe keeps carbs low at 6g per serving (before add-ins) and avoids blood sugar spikes from traditional ice cream.
It’s also a great option if you’re pairing it with something savory like a bunless burger for dinner and want a low carb dessert afterward.
Why This Works for Midlife Macros™
If you’re following my Midlife Macro™ strategy (calorie deficit 6 days, maintenance 1 day), this is a powerful tool.
Many keto recipes are heavy in healthy fats but low in protein. While healthy fats are important, midlife women especially need adequate protein for:
Muscle preservation
Metabolic support
Blood sugar stability
Hormone balance
With 23g protein and just 6g fat per serving, this fits beautifully into a moderate fat, high protein approach.
It satisfies your sweet tooth without wrecking your macros.
Is This Better Than Dairy Queen?
If you’re on TikTok, you’ve probably seen people uploading “make Dairy Queen at home” videos. Many are loaded with sugar-free pudding mixes or ingredients that still spike blood sugar.
This recipe is:
No corn syrup or coconut sugar
Zero hidden starches or mystery stabilizers
Just simple whole food ingredients.
Even if you’re not a TikTok user, this is one of those keto recipes that feels indulgent but supports your keto lifestyle.
Flavor Variations
The best part about homemade sugar-free keto blizzards? You control the mix-ins.
These flavor variations let you keep things exciting while staying aligned with your low carb diet.
Tips for the Perfect Texture
Use a shallow bowl for even freezing.
Don’t overfreeze or it will become too solid.
Stir halfway through freezing.
If it gets too firm, let it sit at room temperature for 5 minutes.
You want thick and scoopable- just like a real Blizzard.
Can I use coconut sugar?
No. Coconut sugar is still sugar and will raise blood sugar.
Can I skip whey protein?
I would not recommend it. You’ll reduce the grams of protein significantly and change the texture.
Does this taste like cottage cheese?
No. Once blended smooth and frozen, it tastes like creamy soft serve.
A Sweet Tooth Solution That Loves You Back
Whether you’re living a keto lifestyle, following a low carb diet, or simply trying to avoid corn syrup and blood sugar crashes, this recipe proves you don’t have to give up dessert.
You can make healthy swaps and still enjoy flavor.
Can you satisfy your sweet tooth and stay aligned with your goals? Absolutley!
This healthy sugar free keto blizzard recipe is so incredibly creamy, delicious and fast to make at home! This keto blizzard has 23 grams of protein! You will be shocked when you see the main ingredient!
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.
