Keto & Low Carb Dessert Recipes

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Chayote is a very versatile squash that can be used as a replacement for potato or apple!  It works very well with many Keto Recipes and Low Carb Recipes.  This recipe is a great substitute for a "baked apple" dessert with a little sugar free Whipped Cream or Cool Whip on top!  It will fit your keto diet, too!

520 grams of cleaned and chopped chayote (equates to 2 chayote)

25 grams of ghee

6 grams of Apple Pie Spice

3 grams of Xylitol

pinch of sea salt

Melt the ghee in a high sided pan

Add in the seasoning and stir

Add the Chayote and saute until starting to get tender

Cover for 10 minutes on low heat

Sprinkle Xylitol and salt and stir

This would make 4 servings and you can top it with sugar free whip cream or cool whip

1 serving: 

Protein 1.1 grams

Net Carbs 5.2 grams

Fat 6.6 grams

Need a dessert for the Holidays? Low carb and keto diet friendly!

340g Riced Cauliflower

122g Unsweetened Almond Milk

1 envelope of Gelatin Powder

150g raw egg whites

64g TruTein Lemon Meringue Protein Powder

2Tbsp Sugar Free Coffee Syrup (Lemon flavor)

Weigh out 122g of Almond milk and stir in Gelatin Packet, set aside

In a metal bowl, beat (hand mixer) 150g egg whites to peaks

Slowly mix (Stand mixer on lowest setting) in 64g TruTein Lemon Meringue Pie Flavor Protein Powder

Add in 2 Tbsp sugar free syrup (Lemon or other flavor) and almond milk/gelatin mixture

Mix in Cauliflower, spray pie plate and pour in 

Bake at 400 degrees 30-40 minutes, let cool and cut

Makes 8 servings per pie

1 serving:

Protein 9.2 grams

Net Carbs 1.3 grams

Fat .5 grams

Who wants a chocolate peanut butter cake for dessert...that is low carb and keto diet friendly?  Check out the Facebook page for 2 additional variations on this!

4 eggs (150g)

1.5 cups Two Good Vanilla Yogurt (225g)

1 ounce Sugar Free Chocolate Torani Syrup

35g Unsweetened Cocoa Powder

35g PB2 Peanut Butter Powder

30g Lakanto Golden Monkfruit Sweetener Powder

1tsp pink salt

575-675g Cooked Riced Cauliflower (I used 2 12oz bags)

Blend all ingredients until smooth and bake at 375 degrees for 60 minutes

1/8 of the cake

 Protein 8.7
Net Carbs 7.5
Fat 8.7 

While everyone else has their sugar laden sweets for dessert ...I got your low carb and keto diet covered!

115g (1/2 cup) Unsweetened Almond/Coconut Milk

5g Unsweetened Cocoa Powder

.5g Fine Grained Sea or Pink salt
10 drops SweetLeaf English Toffee Stevia Drops

45g (1 medium) Whole Egg

100g Egg White

Preheat oven to 300 degrees

Set 3 ramekins in a water bath dish for the oven

Simmer Milk, Cocoa, Salt and Stevia until hot

Whisk Egg and Egg White

SLOWLY pour and whisk milk mixture into eggs

Ladle out into 3 ramekins and bake for 45 minutes.  Let cool and serve!

Each Ramekin would be 1 serving:

Protein 6 grams

Net Carbs .8 grams

Fat 2.6 grams

It is too easy to forget this is a whole food healthy dessert which can serve as a source of protein for your low carb or keto diet!

1 large egg

100g egg white
1/2 cup unsweetened coconut almond blend milk

1/2 tsp ground cinnamon

1/4 tsp each ground allspice, fennel, cloves, nutmeg, ginger, fine pink salt, vanilla extract

10 drops stevia or your sweetener of choice

Preheat oven to 300°

Set 3 ramekins in a water bath.

Simmer milk, seasonings, salt and stevia.

Whisk egg and egg whites in a separate bowl.

SLOWLY pour while whisking the milk mix into the egg. 

Ladle out into 3 ramekins and bake  40 minutes. Let cool and serve!

Each Ramekin would be 1 serving:

Protein 6 grams

Net Carbs 1.1 grams

Fat 2.6 grams

A pumpkin pie is actually more a custard in a crust, so the focus was definitely keeping that "pie" feel, while keeping it low carb/keto diet friendly, dairy free and nut free!  The ramekins (or a smaller pie plate) were the secret!  Enjoy your dessert!

300g cooked & drained/dried cauliflower
100g (3 medium) egg whites, whipped to peaks

42g (3 medium) egg yolks
100g canned pumpkin (NOT pumpkin pie filling)

150g lite coconut milk

8g Pumpkin Pie Spice

1 ounce Torani sugar free pumpkin pie syrup

6g Monkfruit Sweetener (or sugar free substitute of your choice)

Preheat oven to 400 degrees and set aside ramekins or pie plate in a water bath.

Steam, drain and dry the cauliflower (florets or riced) and place in food processor.

In a separate bowl, whip the egg whites and set aside.

Add all remaining ingredients into the food processor and blend until smooth.  Pour into large bowl.  Gently fold in the whipped egg whites until incorporated.

Spray 8 ramekins or 8" pie plate and fill with batter.  Cook 45 minutes (your oven and ramekins/pie plate may vary).  Let cool and serve.

Combined 2 great recipes to make one delicious dessert OR breakfast!

Preheat oven 300°

Make Waffles (Dash Waffle Maker made 4)

Puree 2 large eggs, 75g egg whites, 100g cooked chicken breast, 75g canned pumpkin, 1.25g cinnamon, .5tsp Vanilla Extract and pour in HOT waffle maker.  Cook extra long.  

Make Custard

Simmer 200g Unsweetened Almond milk, .25tsp Allspice, .5tsp cinnamon, .25tsp fennel powder, .25tsp clove powder, .25tsp ground nutmeg, .25tsp ground ginger, 1/8tsp vanilla extract, .25tsp fine sea salt

IN a separate bowl, whisk 2 large eggs and 75g egg whites.  SLOWLY pour hot milk mixture into bowl whisking continuously.  Add 10 drops of Liquid Stevia or sweetener of choice.  

Break up waffles evenly dispersed in 6 ramekins (depends on size of ramekins).  Evenly pour custard liquid over waffles and let soak in about 10 minutes. 

Bake in water bath 45 minutes.

Top with Sugar Free Maple Syrup or no sugar topping of choice. Low carb and keto diet protein goodness!

Per serving if recipe makes 6 Ramekins
Protein 10.1g

Net Carbs 1.6g

Fat 4.3g