Keto Mini Ginger Cakes with Warm Apple Compote

Autumn is in the air and warm spices, like ginger and cinnamon, are calling to me! These Mini Ginger Cakes make the perfect fall dessert. The warm, lightly spiced apple compote puts it over the top! The collagen peptide powder is a secret ingredient that keeps the cake tender and moist, even days later (no dry or stale cake!). That means they store very well. Also, the cakes can be made ahead, wrapped with plastic wrap and frozen too! Use a bundt mini cakes baking pan to make them extra special or, if you don’t have one, you can use a regular size muffin pan or even a donut pan.

Keto Mini Ginger Cakes with Warm Apple Compote

Makes 8 mini cakes and 8 servings of compote

Ginger Cakes:

1/4 cup strong Apple Spice Herbal Tea (any brand), brewed and cooled

2 tablespoons unsalted butter, softened

½ cup granulated low carb sweetener of choice 

2 large eggs, room temperature 

1 teaspoon apple cider vinegar

1 teaspoon vanilla extract

½ cup coconut flour

1 teaspoon baking powder

½ teaspoon baking soda

1½ teaspoons ground ginger

1/4 teaspoon salt

2 tablespoons unflavored collagen peptide powder (such as Vital Proteins brand)

2 tablespoons crystallized ginger, finely chopped

Apple Compote:

1 tablespoon unsalted butter

1½ cups Gala apples, diced small

2 tablespoons lemon juice

1/3 cup allulose sweetener 

1/4 teaspoon ground cinnamon (optional)

1/4 cup strong Apple Spice Herbal Tea (any brand), brewed

1. Preheat the oven to 350°F. Generously spray 8 wells of a mini Bundt pan with nonstick baking spray, especially the center post of each cake; set aside.

2. In the bowl of a food processor, add the softened butter and granulated sweetener and pulse to combine. Add the eggs, one at a time, pulsing after each addition. Add the brewed and cooled tea, vanilla extract, apple cider vinegar and pulse to combine. (If you do not have a food processor, you may do this in a mixing bowl using an electric mixer.)

3. In a small bowl, mix together the coconut flour, collagen peptides, baking powder, baking soda, ground ginger, and salt. Whisk to combine and to remove any lumps. Add to the wet ingredients in the processor and pulse to combine. Fold in the chopped crystallized ginger.

4. Divide the batter evenly among the prepared wells of the pan. Tap the pan forcefully on the counter several times to settle the batter and to remove air bubbles.

5. Bake until the edges are golden brown and a wooden pick inserted in the center of each cake comes out clean, 13 to 15 minutes. Let the cakes cool in the pan for 10 minutes. Transfer to a wire rack and let the cakes cool completely. Cooled cakes can be stored at room temperature for one to two days, or in the refrigerator for up to a week. (The cakes can also be frozen after being wrapped carefully in plastic wrap for up to two months.) Serve cakes at room temperature.

6. Just before serving, garnish cakes with a dusting of confectioners sweetener, if desired. Spoon the warmed apple compote into the well of each cake. Serve immediately.

To make the Apple Compote:

1. In a medium nonstick, sauté pan, melt the butter over medium high heat. Add the chopped apples, lemon juice, cinnamon (if using), and sweetener. Cook and stir for 2 to 3 minutes. Add the tea and cover the pan, reducing heat to medium low. Cook until the apples are just starting to be tender, approximately 5 to 10 minutes, stirring occasionally.

2. Using a slotted spoon, transfer the apple pieces to a bowl.

3. Increase heat to medium high and cook remaining liquid until reduced and slightly thickened and syrupy. Add the syrup to the apples, stirring to coat. Use immediately or transfer to a covered container and refrigerate for up to 3 days. Warm compote gently before serving.

Nutritional Information per serving of 1 mini cake and 2 TB apple compote: 100 calories, 10.5 g carbohydrate (4.6 g dietary fiber, 4.1 g sugars), 6.6 g total fat (4.1 g saturated fat), 58 mg cholesterol, 231 mg sodium, 56.2 mg calcium, 77 mg potassium, 1 mg iron, 65 IU Vit A, 1 mg Vit C, 4.8 g protein. Net carbs per serving: 5.9 grams

Photos and recipe by Kathy Sheehan, copyright 2025

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Shrewsbury Biscuits (aka Shrewsbury Cakes)

Shrewsbury Biscuits, also known as Shrewsbury Cakes, are a classic English dessert with a history stretching back to at least the 17th century. The first time these cookies were printed in a cookbook was in 1658. This Renaissance-era cookbook called The Compleat Cook included a recipe using sugar, flour, eggs, butter, and lemon zest. Shrewsbury Biscuits are still a popular cookie in the UK, and are especially enjoyed at teatime. In keeping with tradition, I have developed this low carb, sugar-free version that includes lemon zest, which is one of the most common flavorings. They are light, delicate, and buttery! I think you will agree with the British, these delightful and distinctive shortbread cookies are perfect with a cup of tea!

Low Carb Shrewsbury Biscuits

Makes 12-14 cookies

1½ cups almond flour, spooned and leveled

1/4 cup coconut flour, spooned and leveled

1/4 teaspoon sea salt

Zest of 1 lemon (about 2 teaspoons) 

6 tablespoons unsalted butter, softened

1/3 cup granulated erythritol sweetener (erythritol is needed for a crisp cookie)

1 egg yolk

½ teaspoon vanilla extract

1. In a small bowl, whisk together the almond flour, coconut flour, lemon zest, and salt. Set aside.

2. Add the softened butter and sweetener to a large mixing bowl and, using an electric mixer, cream together. Add the vanilla extract and egg yolk and beat on medium until combined.

3. Add the dry ingredients to the bowl. Mix together with the electric mixer until a dough forms. The dough may appear crumbly, but should come together when you press it between your fingers. Form the dough into a ball and wrap with plastic wrap. Place the dough in the refrigerator to chill for about 30 minutes.

4. While the dough is chilling, preheat the oven to 325°F. Line a baking sheet with parchment paper and set aside.

5. Once chilled, lay out a piece of parchment paper or plastic wrap on a working surface. Turn the dough out onto the parchment paper, flatten it, and place another piece of parchment paper or plastic wrap on top. Roll the dough with a rolling pin until it is about 1/4 inch thick.

6. Use a 2 inch round, fluted biscuit or cookie cutter to cut out your cookies. Place each cookie evenly spaced on the prepared baking sheet, leaving about 1 inch of space between each cookie. These cookies do not spread when they are baked. Repeat until all the dough is used. (This recipe yields about 12 to 14 cookies.) Decorate with a crisscross pattern, if desired (see notes below). At any time, if the dough becomes difficult to handle, place it in the refrigerator for 10 minutes. This dough is much easier to handle when slightly chilled.

7. Place the cookies in the preheated oven on the middle rack and bake for 12 to 14 minutes or until the edges turn golden brown. Do not overbake. You want the tops of the cookies to be just firm to the touch, but still light in color. Remove the cookies from the oven and allow to cool completely on the baking sheet before handling. The cookies will be soft and quite delicate when warm from the oven, but will crisp up on the pan and become firmer as they cool. Cookies can be stored in an airtight container at room temperature for a week.

Notes: The crisscross pattern is traditional in this cookie. The interesting story behind this design is that sophisticated ladies sipping tea in a bygone era would never have considered picking up a whole cookie and biting into it, risking crumbs falling on their fine clothing! That would have been extremely lacking in good manners! Instead, the crisscross pattern provided score lines that made it easy to break the cookie into neat, tiny, bite-size pieces. Less mess and definitely more sophisticated. Although it may look complicated, this design can be easily made using a clean fine tooth comb and a toothpick! Here’s how to do it:

1.) Press the comb across the center of the cookie, then again about 3/4 of an inch from each edge, so there are three parallel lines. Don’t press all the way down, but just about halfway.  2.) Turn the comb 90° and repeat. You should end up with a diamond design, or little squares. 3.) Now use the toothpick to poke a hole into the center of each square. It’s okay to push it all the way down.

Nutritional Information per cookie: 121 calories, 3.8 g carbohydrates (1.6 g dietary fiber, 0.6 g sugars), 11 g total fat (4 g saturated fat, 0 g trans fat), 28 mg cholesterol, 41 mg sodium, 29 mg calcium, 72 mg potassium, 0 mg iron, 51 IU Vit A, 3 g protein. Net carbs per cookie: 2.2 grams

Recipe and photos by Kathy Sheehan, copyright 2025

All rights reserved. Please do not duplicate this recipe without the author’s permission.

Keto Peanut Butter Chocolate Chip Cookies

These delicious cookies, loaded with chocolate and crunchy peanut bits, are a real treat! They come together quickly and easily. Perfect for dessert, snacking or to give as gifts. This recipe may become one of your favorites, as it is mine!

Keto Peanut Butter Chocolate Chip Cookies

Makes 20 cookies

½ cup coconut flour

2 tablespoons unflavored collagen peptide powder

1/4 teaspoon salt

½ teaspoon baking soda

1/4 teaspoon baking powder

1/4 cup unsalted butter, softened (½ stick)

1/4 cup creamy peanut butter (no sugar added)

1/4 cup allulose (or monkfruit-erythritol blend)

6 tablespoons brown sugar substitute 

1 large egg, room temperature 

1 teaspoon vanilla extract

2/3 cup sugar free chocolate chips

1/3 cup peanuts, chopped

1. Preheat the oven to 325°F. Line two cookie sheets with parchment paper; set aside.

2. In a small bowl, combine the coconut flour, collagen peptides, salt, baking soda and baking powder. Blend with a fork until no lumps remain; set aside.

3. In the bowl of a standing mixer fitted with a paddle attachment, cream together the softened butter, brown sugar substitute and allulose until light and fluffy. Add the egg and vanilla, beating to combine. Scrape down the bowl with a rubber spatula as needed. Add the dry ingredients and beat until combined and a smooth dough forms.

4. Using a rubber spatula, fold the chocolate chips and chopped peanuts into the cookie dough until well distributed.

5. Using a 1½ tablespoon cookie scoop, scoop the cookies onto the parchment lined cookie sheets and gently flatten the tops slightly with your fingertips. Bake for 12 to 13 minutes until light brown around the edges and golden on the top, rotating the pans halfway through the baking time. Allow the cookies to cool completely on the pans before removing them to a wire rack to cool completely.

Nutritional Information per cookie: 94 calories, 5.7 g carbohydrate (2.7 g dietary fiber, 1.7 g sugars), 6.8 g total fat (3.2 g saturated fat, 0 g trans fat), 15 mg cholesterol, 92 mg sodium, 4.4 mg calcium, 20 mg potassium, 25 IU Vit A, 2.8 g protein. Net carbs per cookie: 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2025

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Chocolate Dipped Peanut Butter Pretzel Bites (Gluten Free!)

These delicious Chocolate Dipped PB Pretzel Bites call for gluten free mini pretzels, making them gluten free, grain free and low carb! So easy to make and no baking involved. This is a fun activity to do with the kids. You can decorate them with sprinkles to customize them for any occasion. The pretzels stay crunchy, which pairs nicely with the creamy peanut butter filling and luxurious chocolate coating. Looking for a low carb food gift to share with friends? These pretzel cookies travel well and stay fresh for many weeks!

Low Carb Chocolate Dipped Peanut Butter Pretzel Bites

Makes 25 cookies

1/3 cup creamy peanut butter (no sugar added)

2 tablespoons unsalted butter, softened to room temperature 

1/3 cup powdered low carb sweetener of choice

2 tablespoons coconut flour

2 tablespoons peanut butter powder (no sugar added)

1/8 teaspoon salt

½ teaspoon vanilla extract

50 gluten free, mini pretzels (1 carb each*, see note below)

1 cup sugar free semi-sweet or dark chocolate chips (I like keto-friendly Guittard 72% cocoa chips)

1. Place the peanut butter and softened butter into a mixing bowl and beat until smooth. (This can be done using an electric mixer or by hand.) Add in the powdered sweetener, coconut flour, peanut butter powder, salt and vanilla. Continue mixing until well combined. Chill mixture to firm up so it can be rolled into balls more easily.

2. Portion the peanut butter mixture into approximately 1 inch balls, then press each ball between two mini pretzels. Continue until you have 25 pretzel bites.

3. Melt chocolate in the microwave in 15 second intervals, stirring well between each interval, until fully melted. (I like to do this at 50% power so the chocolate does not burn or seize while melting.) You can also melt the chocolate in a double boiler, if you’d prefer.

4. Dip one side of each pretzel bite into the melted chocolate, scrape the bottom along the rim of the bowl to remove any drips and then place each dipped pretzel bite onto a tray lined with parchment paper. If desired, while the chocolate is still wet, sprinkle with decorative sprinkles. Allow the pretzel bites to cool and set up before serving. To hasten this process, you may place them in the refrigerator for a few minutes until the chocolate is set.

5. These Pretzel Bites can be stored at room temperature, if you plan to eat them within a day or two. Otherwise, store them in a refrigerator for longer storage.

*Note: Snyder Gluten Free Mini Pretzels are 1 carb per piece. If you use a different brand of pretzel, the nutritional information and carb count in the final product may be slightly different.

Nutritional Information per 1 pretzel bite: 52 calories, 4.5 g carbohydrate (1.3 g dietary fiber, 0.6 g sugars, 0.6 g sugar alcohols), 3.8 g total fat (1.5 g saturated fat, 0 g trans fat), 2 mg cholesterol, 57 mg sodium, 3.8 mg calcium, 11 mg potassium, 8 IU Vit A, 1.2 g protein. Net carbs per bite: 2.6 grams

Photos and recipe by Kathy Sheehan, copyright 2024

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Molasses Cookies (the real deal!)

The other day, my husband came home with a bag of molasses cookies from his favorite local cookie bakery. Needless to say, I was greatly inspired to create a real, authentic molasses cookie for myself that is both low carb and low sugar. I am happy to say that I have succeeded! This recipe calls for real molasses. The net carb count per cookie is less than 3 grams, of which 0.75 g comes from the molasses. I think it’s a carb-worthy ingredient because it imparts the unmistakable authentic flavor you expect. Without it, the cookie would no longer taste like a traditional, old-fashioned molasses cookie. So, don’t leave it out!

Low Carb Molasses Cookies (the real deal!)

Makes 20 cookies

½ cup coconut flour

2 tablespoons unflavored collagen peptide powder

2 teaspoons ground ginger

1 teaspoon ground cinnamon

½ teaspoon allspice

1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg

1/8 teaspoon ground black pepper

½ teaspoon salt

½ teaspoon baking soda

1/4 teaspoon baking powder

½ cup unsalted butter, softened

1/4 cup brown sugar substitute, packed

1/4 cup allulose or erythritol blend sweetener 

1 tablespoon molasses

1 large egg, room temperature 

1. Preheat the oven to 325°F. Line a cookie sheet with parchment paper or a silicone baking mat and set aside.

2. In a small bowl, combined the coconut flour, collagen peptides, spices, pepper, salt, baking soda, and baking powder. Mix with a fork until no lumps remain.

3. In the bowl of a stand mixer, fitted with a paddle attachment, cream together, the softened butter, brown sugar substitute, and allulose or erythritol sweetener until light and fluffy. Add the egg and the molasses, beating to combine after each addition. Scrape the bowl down with a rubber spatula as needed. Add the dry ingredients to the butter mixture and mix to combine into a thick dough.

4. Using a small cookie scoop or rounded teaspoon, scoop the cookie dough out onto the parchment lined baking pan and gently flatten the tops slightly with your palm. (These cookies do not spread much during baking.) Bake in the preheated oven for 13 to 15 minutes, rotating the pan halfway through the baking time. Remove from oven and allow the cookies to cool completely on the pan before transferring them to a wire rack.

Nutritional Information per cookie: 67 calories, 3.7 g carbohydrates (1.1 g dietary fiber, 1.6 g sugars), 5.6 g total fat (3.6 g saturated fat), 22 mg cholesterol, 105 mg sodium, 11.1 mg calcium, 23 mg potassium, 47 IU Vit A, 1.5 g protein. Net carbs per cookie: 2.6 grams

Recipe and photos by Kathy Sheehan, copyright 2024

All rights reserved. Please do not duplicate this recipe without the author’s permission.

Low Carb Savory Amish Onion Cake

This delicious savory bread makes a great accompaniment with soup or stew on a cold winter day. It’s also excellent grilled and topped with poached eggs for breakfast or brunch. It’s based on a traditional Amish recipe in which the cake is meant to be slightly sweet, while the topping of caramelized onions are seasoned so that they’re savory with a slight peppery kick. The combination is wonderful! This low carb remake of the traditional recipe is made very easy because it uses a boxed keto muffin mix as its base! The bread is soft and cake-like, hence the name. You can bake it in any 8” baking dish or cast iron skillet, but I like using a springform pan. When it’s removed from the mold, it makes an impressive presentation at the table.

Low Carb Savory Amish Onion Cake

Makes 12 servings

Onion Topping:

3 medium onions, chopped

3 tablespoons unsalted butter

1 ½ teaspoons poppy seeds (optional)

½ teaspoon salt

1 teaspoon paprika

½ teaspoon coarsely ground black pepper

Bread Batter:

5 large eggs

1/4 cup avocado oil

½ cup sour cream

¾ cup low carb milk of choice

¾ teaspoon onion powder

¾ teaspoon paprika

1/4 teaspoon black pepper

1 pkg. (10 oz.) King Arthur All-Purpose Keto Muffin Mix

1. In a large skillet, cook onions and 3 tablespoons unsalted butter over low heat for 10 minutes until softened. Stir in the 1/2 teaspoon salt, 1 teaspoon paprika, 1/2 teaspoon coarsely ground black pepper and poppy seeds, if using. Cook on low to medium-low until the onions are golden brown, stirring occasionally. Remove from heat; set aside.

2. Whisk together the eggs, avocado oil and sour cream using an electric mixer. Add the milk and whisk to blend well. Add the onion powder, paprika, black pepper, and keto muffin mix. Beat until well combined.

3. Spread the batter into a greased 8 inch cast iron skillet, baking pan or spring form pan. Spoon onion mixture over the batter. Bake at 350°F for 45 to 55 minutes or until a toothpick inserted in the center comes out clean and the internal temperature reaches between 200°- 205°F. Cool for about 20 minutes. Serve warm. 

4. Store any leftovers in an airtight container or cake keeper. It can be stored at room temperature for 2 days. Refrigerate for longer storage. Always warm to room temperature before serving.

Nutritional Information per serving: 161 calories, 12.9 g carbohydrate (1.6 g dietary fiber, 2.4 g sugars, 10 g sugar alcohols), 12.6 g total fat (5.3 g saturated fat, 0 g trans fat), 89 mg cholesterol, 304 mg sodium, 101.6 mg calcium, 186 mg potassium, 2 mg iron, 128 IU Vit A, 2 mg Vit C, 4.3 g protein. Net carbs per serving: 1.3 grams

Photos and recipe by Kathy Sheehan, copyright 2024

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Dutch Speculaas Spice Cookies

These delightfully spiced cookies are a traditional favorite in the Netherlands, a recipe that originates from the 17th century! If you’ve ever flown on an airplane, you might have been offered Speculaas cookies as a snack. Although not as crispy as the original, this low-carb version has the same delicious buttery, spice flavors! The advantage of starting with a boxed keto cake mix is that it includes ingredients that you might normally not have in your pantry, such as a psyllium fiber blend or fructan fiber. These ingredients provide structure, improves texture and increases the nutritional benefit without the hassle or expense of going out and buying each individual ingredient. Enjoy these cookies with a cup of tea or coffee on a cold winter’s day or they make a wonderful gift to share with your friends and family committed to living a healthier lifestyle! 

Keto Dutch Speculaas Spice Cookies

Makes 24 cookies

Cookies:

1 package (255g) King Arthur’s Yellow Keto Cake Mix

6 tablespoons erythritol-based brown sweetener (such as Swerve Brown)

5 teaspoons Speculaas spice mix

16 tablespoons unsalted butter (2 sticks)

1/4 cup water

1 large egg, beaten

1 tablespoon low carb milk of choice or water

Add-ins and Garnish:

2/3 cup sliced almonds (or pecans for lower oxalate), chopped

Whole sliced almonds for garnish, optional

1. Preheat the oven to 350°F. Lightly grease, or line with parchment paper, two large baking sheets.

2. Put the butter and water into a small saucepan or measuring cup. Warm over medium heat on the stove or in the microwave until the butter melts. Remove from the heat and allow to cool a bit.

3. Using a stand mixer fitted with the flat beater, combine the cake mix, erythritol-based brown sweetener, Speculaas spice and melted butter, and beat gently until the dough forms into large clumps.

4. Add the egg and milk (or water) and mix briefly to combine. Scrape the bottom and sides of the bowl and beat at medium speed until the dough is smooth. Cover the bowl and allow the dough to rest at room temperature for about 15 minutes. This will allow the coconut flour and fiber blends in the mix to absorb any excess liquid. 

5. Mix briefly, then fold in the chopped nuts. Scoop large, heaping tablespoonfuls of dough onto the prepared baking sheets, leaving about 2” between them. (I like using a large cookie scoop for this.) With the bottom of a greased measuring cup or spatula, flatten each mound of dough until about 1/4” thick. If you’d like a fluted edge to your cookies, then use a fluted biscuit or cookie cutter and press into the flatten disc of dough and remove any excess dough from around the edge of the cutter and return it to the mixing bowl to be reused. These cookies will not puff up or spread while baking. If desired, you may garnish each cookie in the center with whole sliced almonds laid out in a flower or star pattern.

6. Bake the cookies until the edges are browned and the centers are set, but still soft, 13 to 15 minutes. Remove them from the oven and allow the cookies to cool completely on the baking sheets. Note: These cookies are very soft when warm. They will firm up as they cool, although they will not be super crisp.

7. Store the cooled cookies, well wrapped or in a sealed container, at room temperature for several days. They freeze well for longer storage.

Nutritional Information per cookie: 131 calories, 5.7 g carbohydrate (4.4 g dietary fiber, 0.8 g sugars, 1.7 g sugar alcohols), 13.1 g total fat (7.1 g saturated fat, 0 g trans fat), 28 mg cholesterol, 94 mg sodium, 28.4 mg calcium, 56 mg potassium, 1 mg iron, 75 IU Vit A, 1.3 g protein. Net carbs per serving: 2.3 grams

Photos and recipe by Kathy Sheehan, copyright 2024

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Tater Tots

You won’t believe these “tater tots” are potato-free! Their taste and texture is spot on! Crunchy on the outside and tender on the inside. Dip them in sugar free ketchup and relive a taste from your childhood. There are a lot of faux-tato tot recipes out there, and I’ve made quite a few, but this recipe is my favorite, by far. So simple and requiring only a few ingredients, plus some spices you already have in your cabinet. Make dinner fun tonight!!

Keto Tater Tots

Makes 2 servings

6 ounces frozen riced cauliflower (about 2 cups)

½ cup whole milk cottage cheese (4%)

1/4 teaspoon salt

Ground pepper to taste

1/8 teaspoon garlic powder

1/8 teaspoon onion powder

1/8 teaspoon paprika (I used sweet paprika, but smoked paprika would be good too)

2 tablespoons + 1/3 cup pork rind panko

1. Cook riced cauliflower in a skillet over medium heat until thawed and beginning to be tender. Remove to a plate, covered with a paper towel, and allow the excess liquid to wick away.

2. Meanwhile, blitz the cottage cheese in a food processor or blender until smooth. Transfer to a bowl and add the salt, pepper, garlic powder, onion powder, paprika and 2 tablespoons pork rind panko. Stir to combine.

3. Add the cooled cauliflower and stir to combine. Form mixture into tots, roll them in the remaining 1/3 cup pork rind panko that has been spread in a layer on a plate and place them on a baking sheet that has been greased well. Spray the top of each tot with cooking spray or brush lightly with avocado oil.

4. Bake in a 450°F oven for about 20 minutes (in a convection oven or air fryer, cook at 425°F), turning each tot over halfway through cooking. Continue baking until lightly browned. Remove from oven and allow the tots to cool on the baking pan for a few minutes to firm up a bit. Serve with sugar-free ketchup, if desired. Enjoy! 

5. Storage: These are best served immediately, but leftovers can be stored in a covered container in the refrigerator and reheated on a baking sheet in a 375°F oven for 10 to 12 minutes, or until heated through and the pork rind panko coating crisps up.

Nutritional Information per serving (½ recipe): 121 calories, 6.8 g carbohydrates (2.1 g dietary fiber, 3.6 g sugars), 5 g total fat (2.5 g saturated fat, 0 g trans fat), 25 mg cholesterol, 675 mg sodium, 60.9 mg calcium, 6 mg potassium, 65 IU Vit A, 42 mg Vit C, 13.6 g protein. Net carbs per serving: 4.7 grams

Photos and recipe by Kathy Sheehan, copyright 2023

All rights reserved. Please do not duplicate without the authors permission. 

Old Fashioned Low Carb Hot Chocolate (based on Tasha Tudor’s recipe)

Before the invention of processed hot cocoa powder mix in a box, when you wanted hot chocolate, you got out your saucepan! Sadly, hardly anyone makes real hot chocolate from scratch anymore, which is too bad because the powdered mix is a pale comparison to the real thing! Recently, I was reading my first edition copy of Take Joy! by Tasha Tudor, one of my favorite holiday books since childhood, and her book The Tasha Tudor Cookbook. Her recipe for hot chocolate, made the old fashioned way, inspired this sugar free, low carb version. This hot chocolate is so rich, creamy and decadent, you’ll never guess it is sugar free and only 3g net carbs per serving. (I prefer using a combination of sweeteners in this recipe, but feel free to use whatever zero carb sweetener you like and have on hand equivalent to 6-8 tablespoons, or to taste.) Add some of this hot chocolate to your coffee for a mocha that is out of this world!

Old Fashioned Low Carb Hot Chocolate

Makes 4 servings

2½ cups low carb milk of choice

½ cup heavy cream

1/4 teaspoon xanthan gum

2 ounces unsweetened baker’s chocolate, chopped

2 tablespoons allulose

2 tablespoons powdered erythritol sweetener 

½ teaspoon stevia powder (or add an additional tablespoon erythritol)

A pinch of salt

1 cup boiling water

1½ tablespoons unsweetened cocoa powder

1 teaspoon vanilla extract

10 drops monkfruit extract or stevia drops, to taste

1. Place the milk and cream into a sauce pan and scald over medium low heat. Add the xanthan gum and whisk until combined. Set aside and keep warm.

2. Meanwhile, pour 1 cup of water into a sauce pan and bring to a boil, then remove from heat. Place the chopped chocolate in a heat proof bowl and set it over the hot water until the chocolate has melted. (You can use a double boiler for this step, if you have one.)

3. Stir the sweeteners, salt and cocoa powder into the melted chocolate. Slowly whisk in the boiling water until the sweeteners and cocoa powder have dissolved. Pour the chocolate mixture back into the sauce pan. Boil the chocolate mixture for five minutes over low heat, stirring frequently.

4. Add the chocolate mixture to the hot milk and whisk until combined. Add the vanilla and monkfruit extract (or stevia drops). Whisk again until frothy and taste. Adjust sweetness to your liking. Serve warm topped with whip cream, if desired. (If you have any leftover, it can be stored in the refrigerator for up to 4 days. Reheat to serve.)

Nutritional Information per 1 cup serving: 212 calories, 8 g carbohydrate (2.8 g dietary fiber, 0.2 g sugars, 2 g sugar alcohols), 18.7 g total fat (11.8 g saturated fat, 0 g trans fat), 39 mg cholesterol, 163 mg sodium, 284 mg calcium, 33 mg potassium, 2 mg iron, 118 IU Vit A, 5 mg caffeine, 3 g protein. Net carbs per serving: 3.2 grams

Recipe and photo by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission.

Keto Decorative Snack Cakes with Ganache Topping

This post describes a technique for making adorable, miniature snack cakes using a decorative, silicone baking mold. You can use any low carb, sugar free cupcake recipe or boxed cake mix. I recently bought the Wilton Winter Snowflake Baking and Candy Mold and Heart Mold and, as you can see, the results are impressive! The warm ganache icing is poured into the mold, topped with a previously baked and cooled cake and then placed in the freezer to set. Later, when the cake is unmolded, the ganache topping is beautifully embossed!! These snack cakes may look fancy, but they’re really quite easy to make. Try this same technique with any silicone baking mold for a healthy, sugar free, low carb dessert that can be customized for any occasion!

Keto Decorative Snack Cakes with Ganache Topping

Number of servings depends on your baking mold

Directions:

1. Use any low carb, sugar free cupcake or cake recipe or boxed cake mix to make the mini cakes. Depending on the number of cakes in your mold, the recipe may need to be halved. Since my molds have six snowflakes or hearts, I halved my recipe to make six cakes. Follow the recipe, but be aware the baking time may need to be shortened. Bake until the top springs back when touched and a toothpick comes out clean. Do not make the frosting, if included in the recipe, because it’s not needed. Here are a few links to my favorite recipes I’ve tried in the past and can recommend:

Low Carb White Chocolate Peppermint Cake

Low Carb Hot Cocoa Cake

Low Carb Yellow Cake

Gingerbread Cupcakes

Chocolate Peppermint Cupcakes

Other Ingredients:

Decorative sprinkles

1 cup Lily’s sugar free baking chips (any flavor)

2½ ounces heavy cream (6 tablespoons)

2. Spray the silicone baking mold with non-sticking baking spray. Follow the directions in your recipe or on the box to make the cake batter. Spoon batter into each cavity until 3/4 full. Tap the mold on the counter to level out the batter and remove any air bubbles. Bake according to recipe or package directions, until the tops spring back when lightly touched in the center and a toothpick comes out clean. After the cupcakes are baked, take them out of the baking mold and cool completely on a wire rack before proceeding. 

3. Once the cakes are cooled, wash the baking mold to remove any crumbs or oil and dry thoroughly. Spoon 1/8 to 1/4 teaspoon sprinkles into each cavity and set aside. 

4. Make the Chocolate Ganache: In a small saucepan, heat the heavy cream until beginning to simmer. Stir to make sure all of the cream is heated through and bring to a gentle simmer again. Meanwhile, place the sugar free baking chips into a heat-proof bowl. Once the cream is hot, pour over the chocolate chips and allow to sit for 5 minutes. Whisk until smooth. (Note: Lily’s Sugar Free Baking Chips come in a variety of flavors. If you use plain white chocolate, you can add ½ teaspoon of any flavor extract to the ganache to create your own flavor. For example, add caramel extract to make a caramel flavored white chocolate ganache! Also, you can color the ganache with a drop or two of gel food coloring.)

5. Carefully, pour the chocolate ganache into the baking mold, covering the sprinkles, until about 1/4 - ½ inch deep (see photo above). Take one of the cooled cakes and insert it into the mold (like a puzzle), on top of the warm ganache, and press down gently. Repeat with the remaining cakes. Place the baking mold on a flat tray or baking sheet and tap on the counter to help settle the warm ganache into the grooves and lines of the mold’s design.

6. Place the mold into the freezer and allow to set for a minimum of 3 hours, and 4 hours is even better. (This is important! You want the chocolate ganache to be completely frozen to make unmolding the cakes easier.)

7. Remove from freezer and, while the cakes are frozen, unmold them and place them, cake side down, on a platter. The cakes can be stored in the refrigerator for up to a week. For the best flavor and texture, remove from the refrigerator and allow the cakes to come to room temperature before serving.

Nutritional Information per cake varies, depending on the recipe used.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Keto Lemon Curd and Goat Cheese Spread

The other day I went to a party and the hostess served a delicious spread that was lemon curd topped with goat cheese that she had picked up at the Farmer’s Market. It was really good! Traditional lemon curd is mostly sugar, so I couldn’t do more than sample it at the party. I came home and, the very next day, made myself some sugar-free lemon curd using my easy, microwave method and topped it with plain, soft goat cheese. If you are not a fan of goat cheese, like my husband, you can blend together a combination of cream cheese and ricotta to replace the goat cheese. The taste is very similar, but it is even creamier and more spreadable. This makes a wonderful appetizer served with low carb crackers or spread it on your keto toast or pancakes for breakfast.

Keto Lemon Curd and Goat Cheese Spread

Makes 1 1/2 cups

1/2 cup (or more) sugar free Microwave Keto Lemon Curd (click here for the recipe)

Topping:

8 oz. plain, soft goat cheese

OR

Process in a food processor until smooth:

4 oz. cream cheese, softened

1/2 cup whole milk ricotta cheese

A pinch of salt

2 drops monkfruit extract or stevia (optional)

1/8 teaspoon vanilla extract (optional)

1. Allow the lemon curd to set up and cool completely in the refrigerator. To prevent a skin forming on the top, place plastic wrap directly on the lemon curd as it cools.

2. In a small glass serving bowl, spread the cooled lemon curd on the bottom of the bowl. Depending on the size of your bowl, you will use 1/2 cup or more. You want the lemon curd to come up the side of the bowl about 1/4th of the way. (I put mine into three 4 oz. Mason jars because I didn’t plan to serve it all at once, see photo below.)

3. Carefully, spoon in the goat cheese or the cream cheese/ricotta mixture and smooth the top with the back of a spoon or an offset spatula. Cover and store in the refrigerator until ready to serve.

Nutritional Information per 2 tablespoons: 102 calories, 1.9 g carbohydrate (0 g dietary fiber, 0.4 g sugars, 0.4 g sugar alcohols), 9.7 g total fat (6.2 g saturated fat, 0 g trans fat), 41 mg cholesterol, 50 mg sodium, 31.6 mg calcium, 25 mg potassium, 96 IU Vit A, 2.3 g protein. Net carbs per serving: 1.5 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate without the author’s permission. 

Sugar Free Peppermint Hard Candy

I love the taste of candy cane at this time of year. But, unfortunately, the sugar-free peppermint candies available in the stores are sweetened with the offending sugar alcohols isomalt, sorbitol or mannitol, all of which can cause embarrassing gas, bloating and loose stools… not the fun side effect you hope to experience from eating candy! I made these candies, not only for eating, but for sprinkling on my holiday baked goods or adding to my favorite ice cream flavor: Peppermint Stick Ice Cream! It is necessary to have a candy thermometer or probe thermometer to achieve correct hard-crack stage this candy requires. Also, erythritol-based sugar substitute is a must.  I’ve tried making this candy with allulose, but it turned out softer and chewy, like taffy, instead of a hard candy. Not bad, but not exactly what I was looking for. If you would like an alternative to the sugar-free candies available commercially, to crush and add to your ice cream or sprinkle on top of your keto baked goods, this is the recipe for you!

Sugar Free Peppermint Hard Candy

Number of servings varies (Yields 1/2 cup crushed candies)

1/2 cup erythritol-based powdered sweetener (I prefer Lakanto Monkfruit Powdered Sweetener)

1/16 teaspoon cream of tartar

1/3 cup water

1/2 teaspoon peppermint extract, or to taste

1 drop of gel food coloring (optional)

Equipment Needed:

Candy thermometer or Digital Probe thermometer*

1. In a small, heavy saucepan, very gently stir together the sweetener, cream of tartar and water over medium high heat just until the dry ingredients are dissolved. Stop stirring and allow to come to a boil. Continue to boil, without stirring, until the mixture reaches between 300 - 310°F. The mixture will remain clear and not thicken into a syrup. Temperature is the only way to determine if it has reached the hard crack stage. (Do not overcook or the mixture will begin to take on a bitter, burnt flavor.) Remove from heat.

2. While the mixture is boiling, line a small heatproof bowl with foil and set aside. You may also use silicone candy molds to create individual, bite-sized candies.

3. When the mixture stops bubbling, add the extract and food coloring (if using) and stir to combine. Pour the mixture into the foil-lined bowl and allow to cool for about 15 minutes. (Or pour into a silicone candy mold to make individual candies.) Refrigerate the mixture several hours until completely set and hardened.

4. Remove the foil or pop out the individual candies from the silicone mold. To make peppermint candy sprinkles, place the harden candy disc in a plastic bag and gently break apart by lightly pounding with the handle of a butter knife. (This candy has a more delicate structure than hard candy made from real sugar, so don’t pound too aggressively.) The broken, gently crush candy makes an excellent mix-in for my Keto Peppermint Stick Ice Cream or as a topping on keto baked goods.

*Note: To achieve a hard candy, you need to use an erythritol-based sweetener. Allulose or Bocha Sweet will not firm up properly. (These two sweeteners make great taffy or chewy caramel, but not hard candies.) Also, you really need a candy thermometer or digital thermometer to make sure the boiling mixture reaches the right temperature, between 300-310°F, so it will set up correctly. Erythritol-based sweetener will not act like real sugar. It doesn’t thicken up into a syrup and will not ball up when added to cold water, so temperature is the only way to determine when you’ve reached the hard crack stage.

Nutritional Information per 1 tablespoon of crushed candy: 1 calorie, 6 g carbohydrate (0 g fiber, 0 g sugars, 12 g sugar alcohols), 0 g fat, 0 mg sodium, 10 mg potassium, 0 g protein. Net carbs per serving: 0 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission.

Scrambled Egg Creamy Lemon Pudding

Another simple keto pudding recipe using the fool-proof scrambled egg method! Lemon is the perfect flavor for a warm day; it’s so refreshing and light.

Scrambled Egg Creamy Lemon Pudding

Makes 3 generous servings (or 4 slightly smaller servings)

3 eggs, scrambled in 1 tablespoon of unsalted butter

1/4 cup powdered erythritol-based sweetener (I like LaKanto Monkfruit sweetener)

1/2 cup heavy cream

1/4 cup lemon juice (fresh or bottled)

1/4 cup sour cream

2 tablespoons unsweetened almond or coconut milk

A pinch of salt

1 teaspoon lemon zest (or 2 drops lemon essential oil for low oxalate)

1/2 teaspoon liquid stevia or monkfruit extract

1/4 teaspoon lemon extract (or to taste)

3/4 teaspoon unflavored gelatin powder

3/4 teaspoon xanthan gum

1. In a skillet, melt the 1 tablespoon of butter and add your whisked eggs to scramble. Stir and cook until the eggs no longer look wet and glossy. Spoon the scrambled eggs into a blender.

2. Add the remaining ingredients and blend on high, scraping the sides of the blender occasionally, until the mixture is completely smooth. It may look like the mixture is curdling at the beginning, but keep blending and it will smooth out. Taste and adjust sweetening and lemon flavoring, if needed to suit your taste. (I like mine tart!)

3. Pour into three ramekins or serving dishes and refrigerate for at least 3 hours, or overnight is even better. The longer it sets, the thicker your pudding will be. Enjoy with a dollop of whipped cream and berries (optional). This pudding can be stored in the refrigerator for up to 5 days.

Nutritional Information per serving (based on 3 servings): 210 calories, 3.8 g carbohydrate (0.3 g dietary fiber, 0.6 g sugars, 1 g sugar alcohols), 23.2 g total fat (13.9 g saturated fat, 0 g trans fat), 70 mg cholesterol, 60 mg sodium, 26.1 mg calcium, 52 mg potassium, 10 mg Vit C, 232 IU Vit A, 1.1 g protein. Net carbs per serving: 2.5 grams

Photos and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Cherry Stracciatella Ice Cream (Cherry Chip)

In Italian, the word stracciatella literally means, “rags or shards.” Stracciatella is made by drizzling a fine stream of chocolate into cold, churning ice cream. The chocolate thread instantly solidifies and, as it continues to be churned, breaks into flakes of melt-in-your-mouth, rich chocolate. This isn’t like any ordinary chocolate chip ice cream; it is luxurious! Normally, Stracciatella Gelato is vanilla-based. I wanted to take advantage of the gorgeous, ripe cherries available right now, so I made mine cherry-based instead. Because cherries are higher carb than berries, I take advantage of a high quality cherry extract to enhance the cherry flavor, so only a few chopped cherries are needed as a final mix-in. (I recommend Olive Nation brand, which can be purchased online.) This beautiful, delicately pink ice cream, laced with bits of cherry and sumptuous chocolate is quickly becoming a summer favorite at my house!

Low Carb Cherry Stracciatella Ice Cream (Cherry Chip)

Makes 8 servings

Cherry Ice Cream Base:

1 cup whole milk* (see note)

3 tablespoons erythritol-based sweetener (I used LaKanto Monkfruit sweetener)

6 tablespoons allulose

A pinch of salt

2 cups heavy cream

1 teaspoon vanilla extract

1 teaspoon cherry extract (I recommend Olive Nation brand)

1 drop of red food coloring (optional)

10 sweet, dark cherries (fresh or thawed from frozen), pitted and chopped

Chocolate Stracciatella:

2 tablespoons refined coconut oil, melted

3 squares of Lily’s sugar free dark chocolate bar, chopped (about 1 tablespoon)

2 tablespoons unsweetened cocoa powder

1/8 teaspoon vanilla extract

6-8 drops stevia or monkfruit extract, or to taste

1. In a medium bowl, whisk together the whole milk, sweeteners and salt. Whisk until the sweeteners are dissolved. Add the heavy cream, extracts and food coloring, if using. Cover and refrigerate a minimum of 2 hours, or overnight. Whisk mixture together again just before churning. 

2. Pit and chop the cherries, or pulse in a food processor, to desired consistency. Place the chopped cherries and any accumulated juices into an airtight container and refrigerate until called for in the churning process.

3. When the ice cream base is almost ready to churn, make the Chocolate Stracciatella by melting the coconut oil in a glass or microwave-safe measuring cup. Add the chopped chocolate and stir until melted and smooth. Add the cocoa powder, vanilla extract and stevia or monkfruit extract. Stir until completely smooth. Taste and adjust sweetening as desired; set aside to cool a bit before proceeding. Just prior to churning the ice cream, whisk and, only if necessary, microwave for a few seconds. You want the chocolate in a liquid state, but not too warm, so it will solidify quickly and create a flaked effect when added to the cold ice cream at the end of the churning process.

4. Follow the directions for your ice cream maker. Pour the chilled ice cream base into your ice cream maker and churn until thickened and beginning to set. Add the chopped cherries and any accumulated juices and continue churning until quite cold, very thick and nearly set. Slowly drizzle the Chocolate Stracciatella, as the ice cream is churning, 1 teaspoon at a time, waiting for the previous teaspoon of chocolate to solidify and move on before adding the next teaspoon.

5. Spoon the ice cream into an airtight container and place in the freezer for a minimum of 3-4 hours or more before serving.

*Note about milk: I recommend the brand Fairlife Whole Milk because it has less sugar, is lactose free and has half the carbs of regular milk. If using regular whole milk, add 1.5 g carb per serving.

Nutritional Information per serving (1/2 cup): 257 calories, 4.6 g carbohydrate (0.8 g dietary fiber, 2 g sugar, 0.6 g sugar alcohols), 27.1 g total fat (16.4 g saturated fat, 0 g trans fat), 83 mg cholesterol, 49 mg sodium, 53.6 mg calcium, 21 mg potassium, 257 IU Vit A, 1 mg Vit C, 2.1 g protein. Net carbs per serving: 3.2 grams

Recipe and Photos by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Simple Keto Vanilla Ice Cream (Chipper Ice Milk)

Growing up in Oklahoma in the 1960’s and 70’s, I have a fond memory of a local dairy’s Chipper Ice Milk. Every time I stayed at my Grandmother’s house, she’d be sure to have a quart on hand because she knew it was a favorite treat that we didn’t get at home. I recently visited relatives in Oklahoma and a dear family friend introduced me to her keto vanilla ice cream, that tastes amazingly like the Chipper Ice Milk we all remembered and loved! Her homemade ice cream was so delicious, I asked for the recipe and her permission to post it. It’s just too delicious not to share! The best part is that it remains creamy and easy to scoop right out of the freezer, even after many days. The trick is the right ratio of sweeteners, both powdered erythritol (or LaKanto monkfruit-erythritol blend) and allulose are required. It is key that you use the right amount of allulose, no other sweetener will do, because it prevents the ice cream from turning into a block of ice! (Bocha Sweet might work, although I’ve never tried it.) No tempering of eggs, just whisk the ingredients together and churn! Keto never tasted so good!

Simple Keto Vanilla Ice Cream (Chipper Ice Milk)

Makes 8 servings

1 cup whole milk* (I used Fairlife brand, see note below)

3 tablespoons powdered erythritol sweetener (I used Powdered LaKanto Monkfruit-Erythritol sweetener)

6 tablespoons allulose

A pinch of salt

2 cups heavy cream

1 tablespoon pure vanilla extract

1. In a medium bowl, whisk together the milk, sweeteners and salt until the sweeteners are dissolved. Stir in the heavy cream and vanilla extract. Cover and refrigerate a minimum of 2 hours, or overnight is even better. Whisk mixture again before churning.

2. Follow the manufacturer’s directions for your ice cream maker and churn the mixture until quite thickened, about 15-20 minutes. At this stage, your ice cream will have a soft, creamy texture and can be eaten right away as a soft-serve, although it is preferred that you remove the churned ice cream to an airtight container and freeze for a minimum of 3-4 hours.

*Note about milk: You might be saying, “Hey, wait a minute! Milk is not keto!” That’s true. Regular Whole Milk is about 12-13 grams of carbohydrate per cup, all of which is lactose (sugar). I suggest Fairlife Whole Milk, which has less sugar and is half the carbs of regular whole milk. Because Fairlife is 6 g carbs per cup, when divided into the number of servings, it imparts less than 1 gram of carb per serving. If using regular whole milk, add 1.5 carbs per serving.

For the whole milk you can substitute unsweetened nut milk of choice, although the ice cream will be firmer when frozen due to the higher water content. To obtain the creamiest result, I suggest full-fat canned coconut milk. If using coconut milk, it will impart a slight coconut flavor. Also, if using coconut milk, the nutritional information per serving changes to: 257 calories, 2 g carbs (0 g fiber, 0.2 g sugars, 0.5 g sugar alcohols), 29.7 g total fat (19.1 g saturated fat), 79 mg cholesterol, 38 mg sodium, 5.3 mg calcium, 64 mg potassium, 1 mg iron, 236 IU Vit A, 0.6 g protein. 

Nutritional Information per 1/2 cup (made with Fairlife milk): 220 calories, 1.9 g carbohydrate (0 g dietary fiber, 0.9 g sugars, 0.5 g sugar alcohols), 24.7 g total fat (14.7 g saturated fat, 0 g trans fat), 83 mg cholesterol, 48 mg sodium, 50.2 mg calcium, 2 mg potassium, 255 IU Vit A, 1.6 g protein. Net carbs per serving: 1.4 grams

Recipe by Debbie Davidson, copyright 2021

Photos by Debbie Davidson and Kathy Sheehan

All rights reserved. Please do not duplicate without the author’s permission.