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Easy Vanilla Blender Cake

Easy Vanilla Blender Cake

It is Halle Berry’s birthday on August 14th! My recipe for Easy Blender Cake is in honor of my dear friend!

Everyone loves my Easy Chocolate Blender Cake so I thought it was time to make an Easy Vanilla Blender Cake recipe for all of you! If you make this recipe, make sure to tag Halle as well as myself and wish her a Happy Birthday!


I added Further Food vanilla collagen to my Easy Vanilla Blender Cake for an extra health boost! For the frosting, I also used Further Food Chocolate collagen!

1/3 of the protein in your body is collagen: skin, hair, nails, joints, gut, bones, ligaments.

Collagen doesn’t support muscle but it does support other parts of a healthy body. Especially our gut!


  1. Can help with skin elasticity and aging. This means when losing a lot of weight it can help the skin shrink better, reduce wrinkles and cellulite
  2. It can help strengthen hair and reduce hair loss
  3. Improves joint health
  4. Builds bone strength
  5. Contains 18 amino acids that help muscle and ligament repair and recovery
  6. Collagen contains glycine that helps with immune system health and helps with digestion


Easy Vanilla Blender Cake

Prep time

Cook time

Total time


  • 1½ cups Swerve confectioners (or equivalent natural sweetener)
  • ½ cup butter, melted (or butter-flavored coconut oil if dairy free)
  • 4 large eggs
  • 1 teaspoon vanilla extract (or almond)
  • 1¾ cups blanched almond flour
  • 1¼ cups Further Food vanilla collagen
  • ½ cup coconut flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp Redmond Real Salt
  • ¾ cup very hot water
  • ¾ cup powdered Swerve or allulose (or 1 cup if using unsweetened cocoa powder)
  • 4 tablespoons Further Food Chocolate Collagen (or unsweetened cocoa powder)
  • 4 tablespoons heavy cream (or coconut cream if dairy free)
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon Redmond Real salt
  • ¾ cup powdered Swerve or allulose (or 1 cup if using unsweetened cocoa powder)
  • ½ cup Further Food chocolate collagen (or unsweetened cocoa powder)
  • ½ cup butter, softened (or butter flavored coconut oil if dairy free)
  • 2 tablespoons unsweetened almond milk (or heavy cream)
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon Redmond Real salt
  1. Preheat the oven to 350F and grease a 9 inch bundt pan really well with butter.
  2. Put the natural sweetened, butter, eggs and vanilla into a blender and pulse until well-blended and smooth. Add the almond flour, collagen, coconut flour, baking powder, baking soda and salt. Pour the hot water over the top (it will start to bubble as it hits the baking powder and soda) and pulse, scraping down the sides of the blender once or twice, until smooth.
  3. Pour into the prepared pan and bake for 45 minutes, or until cracked on top and springy to the touch. Remove from oven and allow to cool for about 10 minutes before turning out onto a wire rack to cool complete before glazing. TIP: To cool, I suggest placing the bundt pan in an ice bath for 10 minutes. This way, the cake won’t break or crack when removing it from the pan.
  4. To make the easy chocolate glaze, place all the ingredients into a medium bowl and stir well to combine. Taste and adjust sweetness to your liking. Drizzle over cooled cake.
  5. If making the Easy Chocolate Frosting, place the sweetener, collagen and softened butter into a large bowl. Use a hand mixer and combine until smooth. Slowly add the unsweetened almond milk to thin the frosting. Add the vanilla and salt. Taste and adjust sweetness to your liking.
Nutritional Information:

Easy Chocolate Glaze Option 1: 276 calories, 20g fat, 18g protein, 8g carbs
Easy Chocolate Frosting Option 2: 343 calories, 26g fat, 21g protein, 8g carbs
Vanilla Cake without Glaze/Frosting: 251 calories, 18g fat, 16g protein, 7g carbs


“Hi Maria! I am feeling so grateful that I found you and how my life has changed for the better!!

A few weeks ago I sent you a message about how my IBS and fibromyalgia are better but I also wanted to share with you that I feel better now at 51 then ever have before.

I have lost over 34 pounds which I never thought was possible!

So happy I followed your personalized supplement plan and the suggestions you had for me. I went from being a M/L to an xs/xxs!! Thank you!!!!! -Michelle

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Published at Sun, 07 Aug 2022 12:00:28 +0000

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Is Flaxseed Keto Friendly?

Is Flaxseed Keto Friendly?

“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”

Is flaxseed keto friendly? Let’s analyze its nutritional information and find out if people on the keto can incorporate it to their keto diet.

Is Flaxseed Keto Friendly
Voraorn Ratanakorn /

What Is A Flaxseed?

A flaxseed comes from the flowering plant called flax. The plant is cultivated as both food and fiber crop. And its seeds (or the flaxseeds) have a nutty flavor and can be eaten on their own or crushed.

Flaxseed is an ingredient in cereals, crackers, energy bars and other snack foods. You can also incorporate a few tablespoons of ground flaxseed to some of your food like oatmeal, smoothies or even soups.

Nutritional Information For Flaxseed

Let us analyze flaxseeds’ nutritional information before answering the question: is flaxseed keto friendly?

A tablespoon of flaxseeds weighing 10g has 55 calories, 4.3g of total fat and 3g of total carbs. However, it only has 0.2g of net carbs because 2.8g of its total carbs come from dietary fiber. Additionally, it has 1.9g of protein, 84mg of potassium and 3.1mg of sodium.

Is Flaxseed Keto Friendly?

Flaxseeds are excellent for keto. They are both low in net carbs (0.2g per tablespoon) and a great source of healthy fats (4.3g per tablespoon).

Salad With Chicken Breast, Quail Eggs And Flaxseeds
Sunvic /

Furthermore, they are minimally processed. So, they are free from any harmful or unhealthy ingredients.

Where To Get Flaxseeds?

You can buy flaxseeds on Amazon. See list below:

Published at Wed, 03 Aug 2022 10:52:07 +0000

Is It Keto Friendly?

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Is V8 Splash Keto Friendly?

So Is V8 Splash Keto Friendly Or just Good tasting?

Is V8 Splash Keto Friendly?


V8 Splash is a popular juice brand available in various flavors. Several people following the ketogenic diet want to know – is V8 Splash keto friendly? This post will discuss the nutritional value of V8 Splash to find out if it is keto friendly. However, before that, let us find out what V8 Splash is.

What is V8 Splash?

V8 Splash is a juice cocktail containing high-fructose corn syrup, concentrated juice of carrots, vegetable juice, apple juices, natural flavoring, and mango puree. The ingredients may differ depending on the flavor of the V8 Splash juice. It is available in Strawberry, Orange, Lemonade, Cran Strawberry flavor, and more. Campbell Soup Company produces V8 Splash. It is a US-based processed food and snack company.

Nutritional Information for V8 Splash

If you read the nutritional value of the V8 Splash Berry Blend, you find it gives you 70 calories per portion size of 243g. It also contains 34mg potassium. The net amount of carbohydrates per portion size is 18g.


Image Credit:

Can You Drink V8 Splash on Keto?

Is V8 Splash Keto Friendly? No, V8 Splash juice is not Keto friendly. It is a highly processed drink that contains 18g of carbs per portion size of 243g. Since you have to limit your net carb consumption to 30g to 50g per day to stay in ketosis, you can’t afford to get 18g of carbs from just one drink. V8 Splash also contains high-fructose corn syrup, which may elevate your blood sugar and prevent you from reaching ketosis. Don’t worry, there are better keto friendly alternatives to V8 Splash available in the market.

Keto Alternatives to V8 Splash

Organifi Red Juice

Organifi Red Juice is an organic superfood powder drink that gives you 2g of net carbs per serving. This energy powder drink contains organic berries, beetroot powder, acai, and more.

5 Hour Energy

5 Hour Energy is an energy shot from Essentials LLC. The energy drink provides energy for hours and keeps you alert. It contains zero net carbs per serving.

Humm Probiotic Kombucha

Humm Probiotic Kombucha is a gluten-free drink that contains organic raw carbonated Kombucha, Green tea, black tea, and monk fruit. The serving of 330ml gives you only 3% of net carbs.

Published at Tue, 22 Feb 2022 08:52:42 +0000

Is It Keto Friendly?

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Keto Coffee Creamer

Keto Coffee Creamer

Learn how to make keto coffee creamer at home with just 3 ingredients! Ready in just 2 minutes and almost zero carbs, it’s perfectly sweet and creamy and comes with 10 flavor options!

keto coffee creamer

I have a full-fledged coffee addict.

I cannot go a day without at least two cups of coffee. While my first coffee has to be black and unsweetened, the second cup is the fun one.

Since starting a low carb diet, I’ve had to switch out the coffee whiteners and creamers I typically use. Instead, I’ve switched to sugar free options!

Is coffee creamer keto friendly? 

Most coffee creamers are not suitable for a keto diet. They are primarily made up of sugar and thickeners, which are additional carbs. 

While the grocery stores do stock a few keto friendly coffee creamers, they have a laundry list of ingredients. They also often contain artificial sweeteners, which can actually contain hidden carbs! Luckily, making your own creamer is so easy to do and takes minimal prep!

Why you’ll love this homemade keto coffee creamer recipe

  • 3 Ingredients. Coconut milk, heavy cream, and a sugar substitute is all you’ll need!
  • Ready in 5 minutes. From prep to saucepan, the entire time to make this is less than 5 minutes. 
  • Easily made dairy free. Swap out the heavy cream for a plant based double cream and you’ll be sorted. 
  • 10 flavor options. From hazelnut to pumpkin or even Italian sweet cream, there is something for everyone.

What I love about this homemade creamer is that it is SO much more affordable than anything store bought. It also uses easy and clean ingredients, so you can feel good about whitening your coffee with it. 

How to make keto creamer for coffee

The Ingredients.

  • Canned coconut milk- You must use the coconut milk from a can, not from a carton. The latter does not have the same thickness required. 
  • Heavy cream- Just a little is used to balance out the coconut milk. You can also use keto condensed milk if you prefer a sweeter creamer. 
  • Granulated sweetener of choice- Either a brown sugar substitute, keto powdered sugar, or allulose. Do not use erythritol or monk fruit sweetener, as these do not dissolve like traditional sugar does. 

The Instructions.

Separate the coconut milk: Start by shaking the can of coconut milk well, in case parts of it have separated.

Make the creamer: add the contents into a small saucepan, along with the heavy cream and sweetener. On medium heat, bring it to a gentle simmer. Once it simmers, remove the pan from the heat.

Thicken and refrigerate: Cover the pan with a lid and let it sit until it has reached room temperature. Gently whisk it together, before refrigerating it until it has chilled. 

keto creamer

Tips for success

  • Don’t worry if your creamer separates, as a quick shake of it will sort it out. 
  • If you’d prefer a thicker creamer, add an extra 2 tablespoons of heavy cream.
  • Store the creamer in sterilized jars to avoid any cross contamination. 

Flavor variations

While this creamer tastes great on its own, here are some fun flavors for some variety! For the flavor extracts, add them into the saucepan with all the ingredients and simmer together. 

  • French vanilla- Add 1 vanilla bean and 1/2 teaspoon vanilla extract. 
  • Hazelnut- Use keto brown sugar as the sweetener and 1 teaspoon hazelnut extract. 
  • Caramel- Replace one tablespoon of sweetener with two tablespoons of keto caramel
  • Italian sweet cream- Add 1 teaspoon butter extract and 1/2 teaspoon vanilla extract. 
  • Mocha- Add 2 tablespoons of unsweetened cocoa powder. 
  • Pumpkin spice– Add pumpkin puree and pumpkin pie spice. 
  • Chocolate– Add 3 tablespoons of unsweetened cocoa powder and 1 teaspoon vanilla extract. 

Storing and freezing instructions

  • To store: Creamer should always be stored in the refrigerator, in a sealed jar or bottle. It will keep well for up to 1 month. 
  • To freeze: Place the creamer in a freezer friendly container and store it in the freezer for up to 6 months. 

Which coffee creamer are keto approved?

If you don’t want to make your own creamer, try these keto approved ones that all have less than 3 grams of net carbs and mix well with coffee.

Ways to use low carb coffee creamer

The most obvious use for the creamer is with your favorite coffee beverages. Some ideas include iced coffee, nitro cold brew, cold brew, and even bulletproof coffee

Coffee creamer also works well in frozen desserts and low carb breakfasts. Drizzle some over some keto ice cream or frozen yogurt, stir it into keto oatmeal, or even a chia pudding

keto coffee creamer recipe

More keto coffee drink recipes to try

Frequently Asked Questions

Is almond milk coffee creamer keto?

While there is no dairy in almond milk coffee creamer, it still contains added sugar and has over 10 grams of carbs per serving. It is not recommended for a low carb diet.

What can I sweeten my coffee with on keto?

If you don’t want the dairy in your coffee (from either coffee creamer or keto milk), you can use a liquid sweetener. These include keto maple syrup, keto simple syrup, and keto honey.

Can I make this dairy free?

Switch out the heavy cream for a plant based double cream and you’ll have a dairy free creamer.

keto coffee creamer
  • In a small saucepan, add your coconut milk, cream, and sweetener. On medium heat, bring it to a gentle simmer and let it gently bubble. Once the sweetener has dissolved, remove it from the heat.
  • Place a lid on top of the saucepan and let sit for 40 minutes, or until it reaches room temperature. Once it has cooled, whisk it well to ensure there has been no separation.
  • Transfer to a glass bottle or jar and refrigerate until ready to use.
* Keto brown sugar, allulose, or a keto powdered sugar is preferred. Do not use erythritol or monk fruit sweetener, as they do not dissolve well. 
TO STORE: Creamer should always be stored in the refrigerator, in a sealed jar or bottle. It will keep well for up to 1 month. 
TO FREEZE: Place the creamer in a freezer friendly container and store it in the freezer for up to 6 months. 

Serving: 1serving | Calories: 6kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Sodium: 1mg | Potassium: 1mg | Vitamin A: 28IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg | NET CARBS: 1g

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Published at Thu, 07 Apr 2022 08:00:28 +0000


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What Are Trans Fats and How Do They Affect Your Health?

What Are Trans Fats and How Do They Affect Your Health?

You’ve probably heard that trans fats are a major no-no in your foods. For years, we’ve been told to cut back or eliminate these fats from our diets.

But have you ever wondered why trans fats are considered unhealthy? Especially on a keto diet, your goal is to get most of your calories from dietary fats. So, are trans fats really a problem?

This article shows you what trans fats are, foods that contain them, and why they’re a big deal for your health.

What are Trans Fats?

Trans fats are created by adding hydrogen to liquid vegetable oils, making them more solid at room temperature — and therefore more convenient for use in processed foods. This addition of hydrogen creates “partially hydrogenated” oils, the primary source of trans fats in the American diet. While most trans fats are created artificially, some do occur in nature. Beef, lamb, and dairy products all contain some trans fats.

Like any supervillain, there’s a backstory behind the creation of artificial trans fats. Back in 1901, German chemist Wilhelm Normann began experimenting with adding hydrogen to liquid oils[*].

This addition of hydrogen made liquid fats semi-solid at room temperature — which, in turn, made them far more advantageous for use in many commercially produced foods. Partially hydrogenated oils had a longer shelf life and provided structural support to foods like ice cream, margarine, and pastry dough. The food industry saw this as a major breakthrough.

Over the course of the 20th century, trans fats became a common addition to lots of food products. What people didn’t realize, however, was that messing with Mother Nature sometimes has consequences. It wasn’t until the 1950s that the first concerns about artificially created trans fats arose. During the second half of the 20th century and into the 21st, scientific evidence mounted to show that trans fats in partially hydrogenated oils were probably doing more harm than good.

How Trans Fats Affect Your Health

Sometimes, the hype around a certain ingredient or nutrient is more fanfare than science. But in the case of artificially created trans fats, the research is clear: this type of fat harms your health. Even though trans fats are unsaturated fats (as opposed to saturated fats, which also may come with health risks) they’re not considered a healthy fat.

Here’s how consuming too much trans fats affects you.

Trans Fats and Blood Vessels

Among the biggest concerns around trans fats is their impact on blood vessels, since well-functioning blood vessels are essential for heart and brain health.

Trans fats have been shown to raise bad low-density lipoprotein (LDL) cholesterol while decreasing good high-density lipoprotein (HDL) cholesterol[*]. When your blood vessels become clogged with LDL cholesterol, they harden and weaken. This results in an increased risk of heart attack and stroke.

Trans Fats and Inflammation

Inflammation leads to adverse health outcomes, from autoimmune disorders to heart disease[*]. For obvious reasons, most of us would like to keep our bodies free of this chronic “high-alert” state.

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Eliminating trans fats is an important part of an anti-inflammatory dietary strategy, since multiple studies have found a connection between eating artificial trans fats and overall inflammation[*][*].

Trans Fats and Diabetes

More research is needed to uncover the exact relationship between trans fats and type 2 diabetes, but here’s what the current research says:

For example, one large longitudinal study of over 84,000 women found that those who consumed lower amounts of trans fats were less likely to develop type 2 diabetes[*]. However, note that trans fat consumption was one of only several factors in their diet.

Other similar studies have had murkier results. A 2006 review pointed out that inconsistencies and methodological problems in most studies on trans fats and diabetes made it difficult (if not impossible) to draw firm conclusions about a connection between the two.[*]

Still, since trans fats increase a person’s risk of heart disease — especially in those with diabetes. So, despite limited evidence, it’s best to stay away from hydrogenated oils.

Trans Fats and Cancer

Since trans fats drive inflammation (and since they appear in processed, weight gain-promoting foods like breakfast cereals, potato chips, doughnuts and ice cream) — it’s no surprise that they’ve been linked to cancer[*].

A 2020 systematic review explored the effects of trans fatty acids on 19 different types of cancer. The researchers found a relationship between eating trans fats and the risk of prostate and colorectal cancer[*].

Another review from 2021 found that higher intakes of industrial trans fats led to elevated risk of breast cancer[*]. Future research may shed more light on the cancer-trans fat link, but for now, it’s safe to say that avoiding trans fats is probably smart for preventing the “big C.”

Which Foods Contain Trans Fats?

As the dangers of consuming trans fats became more and more apparent, public health authorities decided to take action to eliminate them in the U.S. food supply.

In 2015, the Food and Drug Administration (FDA) ruled that artificially created trans fats were unsafe to eat. They gave food manufacturers a generous three years to take them out of their products, with a deadline of June 2018. However, for food products produced prior to this date, the FDA extended the deadline to January 2020[*].

That said, some commercially available foods may still contain trans fats, since it could take years for foods produced prior to 2020 to cycle completely out of the American food system.

Anything that contains partially hydrogenated oils contains trans fats. Common culprits include buttered microwave popcorn, pastries and baked goods, pizza dough, coffee creamers, and fried foods like french fries.

Interestingly, all trans fats aren’t created in a lab. Some occur naturally as well. When ruminant animals like cows, sheep, and goats eat grass, the bacteria in their stomachs produce trans fats. For this reason, dairy products from these animals contain about 2-7% trans fats, and meats like beef have about 1% trans fat[*][*]. However, research on natural trans fats indicates that, when consumed in moderate amounts, they don’t come with the same health risks as artificial trans fats[*].

How Much Trans Fat Can I Consume Per Day?

While it’s best to keep trans fats out of our diets, especially since the FDA no longer considers them generally safe for consumption, consuming a tiny bit of trans fat won’t significantly affect your health. Less than 2 grams of trans fats per day is considered safe[*].

Furthermore, the American Heart Association suggests reducing your intake of foods with partially hydrogenated vegetable oils[*].

How to Limit Daily Trans Fat Consumption

Since most trans fats are gradually making their way out of our food system, there’s not as much need for vigilance around them as there once was. Still, it’s always smart to check ingredient lists for those tell-tale partially hydrogenated oils. Some may still lurk in packaged foods like popcorn, doughnuts, or potato chips.

Even if a nutrition facts label lists trans fat grams as zero, the presence of partially hydrogenated oils tells a different story. If a food contains these oils, it means trans fats exist in small amounts — and, as explained above, small amounts matter. The only way to make sure a food is trans fat free is to read food labels.

In addition to limiting potential trans fat in your grocery shopping, consider your choices when dining out. Avoiding fried, processed, and fast foods at restaurants is another way to ensure you’re not unintentionally consuming trans fats.

The Bottom Line

Although artificially created trans fats have been banned from the U.S. food supply as of 2018, it’s possible they may still linger in some processed foods. The best way to spot hidden trans fats is to be a diligent label reader, checking for hydrogenated oils in ingredient lists.

As for the trans fats that naturally occur in animal products, there’s no need to worry, since research shows they aren’t harmful. To minimize trans fat consumption (and to maintain good health in general), stick to a diet of minimally processed, whole foods.

Published at Tue, 05 Apr 2022 15:00:42 +0000


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Keto Alfredo Sauce

Keto Alfredo Sauce

This keto alfredo sauce is a simple white sauce made with just 4 ingredients! Versatile and perfect on all kinds of dishes, it’s low in carbs but full of flavor! 

keto alfredo sauce

When I’m craving carbs, a rich and creamy sauce can satisfy all the cravings. Sure, I could make a low carb lasagna or a deep dish pizza but I’m a simple man and I love some alfredo sauce.

What is alfredo sauce?

Alfredo sauce is a simple white cream-based sauce that is used in a plethora of pasta dishes. It uses simple ingredients and can be as cheesy or creamy as you want it to be! Traditional alfredo sauce often needs flour or starch to thicken it, including the jarred variety. Luckily, making a homemade low carb version is so simple.

Why you’ll love this keto alfredo sauce recipe

  • 4 Ingredients. Butter, heavy cream, parmesan cheese, and garlic. That is it.
  • Ready in just 10 minutes. This is the sauce you can whip up with your pantry staple ingredients.
  • Versatile for tons of dishes. The obvious choices are keto pasta or gnocchi, but you can serve it over vegetables or even on meat (we love it on a pork chop).
  • Rich and creamy. It ticks all the boxes in terms of texture and flavor.

How to make a keto alfredo sauce

The Ingredients

  • Butter- Unsalted butter. Use a very good quality butter, as the flavor really shines through.
  • Heavy cream- Also known as thickened cream or double cream. Avoid using reduced fat or low fat varieties, as it will yield a more watery sauce.
  • Parmesan cheese- Freshly grated or refrigerated parmesan cheese. Do not use the shelf stable variety, as it won’t melt and it will leave the sauce gritty.
  • Garlic- Freshly minced garlic.

The Instructions

Start by adding the butter into a small saucepan and placing it over low heat. Once melted, add the minced garlic and cook for 1-2 minutes, until fragrant. Gently stir through the heavy cream, and slowly mix, until it simmers.

Let it simmer for 3-4 minutes, allowing it to thicken. Remove from the heat and fold in the parmesan cheese. Let the cheese melt into the sauce before serving it over your favorite entrée or main course.

low carb alfredo sauce

Storing and freezing instructions

  • To store: Alfredo sauce will keep well stored in the refrigerator for up to 3 days. Keep it in a sealable container and reheat it in the microwave or stovetop.
  • To freeze: Place the leftover sauce in a shallow container and store it in the freezer for up to 6 months.

What to serve with alfredo sauce

While traditional pasta and noodles are out of the question, there are tons of keto options that taste just as good, if not better.

  • Low carb pasta– Store bought keto pasta, like penne or shirataki noodles. You can also try homemade kinds like almond flour pasta, keto pasta, or keto gnocchi.
  • Vegetable noodles- Zucchini noodles (zoodles), butternut squash noodles, or even spaghetti squash.
  • Steamed vegetables– Low carb vegetables like broccoli, green beans, cauliflower, or asparagus.
  • Grilled meatbaked chicken thighs, grilled chicken breasts, or steak.
  • Seafoodbaked salmon, Chilean sea bass, and haddock.
alfredo sauce

More keto sauces to try

Frequently Asked Questions

Is alfredo sauce keto?

Traditional alfredo sauce is not keto friendly, as it uses high carb thickeners and fillers.

How many carbs are in alfredo sauce?

This keto alfredo sauce recipe has less than 2 grams net carbs per serving.

Can you have store bought alfredo sauce on keto?

The lowest carb store bought alfredo sauce has 7 grams of carbs per serving. While not overly high in carbs, there are better alternatives when in ketosis.

Keto alfredo sauce recipe
  • 2 tablespoon butter
  • 3 cloves garlic minced
  • 1 1/4 cups heavy cream
  • 1/3 cup parmesan cheese finely grated
  • In a small saucepan, add the butter and place it over low heat. Once it has melted, add the minced garlic and cook for 1-2 minutes, until fragrant. Add the heavy cream and bring to a simmer, stirring gently. Once it begins to simmer, let it do so for 5 minutes, before removing from the heat.
  • Fold through the parmesan cheese and let sit for 5 minutes, to melt into the sauce. Whisk gently to ensure there are no clumps and serve over pasta, chicken, fish, or vegetables.
TO STORE: Alfredo sauce will keep well stored in the refrigerator for up to 3 days. Keep it in a sealable container and reheat it in the microwave or stovetop.
TO FREEZE: Place the leftover sauce in a shallow container and store it in the freezer for up to 6 months.

Serving: 1serving | Calories: 196kcal | Carbohydrates: 2g | Protein: 3g | Fat: 24g | Sodium: 141mg | Potassium: 49mg | Fiber: 1g | Vitamin A: 889IU | Vitamin C: 1mg | Calcium: 102mg | Iron: 1mg | NET CARBS: 1g

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Published at Wed, 23 Mar 2022 08:00:43 +0000

Appetizers and Sides

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Keto Mayonnaise

Keto Mayonnaise

Making homemade keto mayonnaise could not be any easier than this! Just 4 ingredients and 2 minutes to make this creamy condiment that tastes BETTER than anything store bought!

keto mayo

It’s a proven fact that condiments and sauces made from scratch ALWAYS taste better than anything from the grocery store.

Sure, it’s convenient to buy them pre-made, but when something is already so simple and easy to make, you have no excuses.

For a long time, I used to always buy jars of mayonnaise but since started a keto diet, like many of my other favorite sauces, I make it from scratch.

Is mayo keto? 

It’s easy to assume mayo to be naturally keto friendly, as it uses common low carb ingredients like egg yolks and oil. One of the most famous brands, Hellman’s, is keto friendly. However, many other commercial brands use tons of sugar and thickeners in them, which drive up the overall carb count.

While there are some keto friendly brands out there, making it yourself at home is so easy and so much more delicious. I used avocado oil, but any neutral oil works!

Why you’ll love this keto mayo recipe

  • No sugar and no dairy needed. Traditional mayonnaise has both, but not this keto version! 
  • 4 Ingredients only. All you need are egg yolks, mustard, avocado oil, and lemon juice.
  • Ready in 2 minutes. You could literally make a chicken or egg salad THEN make the mayonnaise from scratch, and lunch will be ready in no time. 
  • Easy to customize. Add extra spices or some hot sauce for a fiery hit! 

What I love about this homemade mayo is just how versatile it is! Use it as a salad dressing, as a dip of chips, or spread it on some keto bread to make a sandwich. It is so thick and creamy, you’ll be eating it with a spoon.

Ingredients needed

  • Egg yolks- Room temperature eggs are a must. Save the whites to make some meringue cookies
  • Dijon mustard- Use a good quality mustard, like the Maille brand. 
  • Avocado oil- A neutral flavored oil that works perfectly in a mayo recipe. You can also use safflower oil or olive oil. 
  • Lemon juice- Balances out the other ingredients and gives the mayo a subtle tang. You can also use white vinegar.  
  • Salt and pepper- To taste. 

How to make keto mayonnaise

Start by adding the egg yolks and mustard into a mixing bowl and whisking together until combined and smooth. Next, slowly add the avocado oil, then the vinegar. Add salt and pepper to taste.

Now, transfer the homemade mayo into a sterilized jar or container and place it in the refrigerator for an hour to thicken.

keto mayo recipe

Expert tips for success

  • Add the avocado oil slowly, around one teaspoon at a time. This ensures that the yolks and oil do not separate, and form a uniform condiment.
  • Your eggs and oil must be at room temperature, not pre-refrigerated. 
  • For a sweeter mayonnaise, you can add some keto powdered sugar to it. Only add it AFTER you’ve mixed all the other ingredients. 

Storing and freezing instructions

  • To store: Homemade mayo can be stored in the refrigerator, covered, for up to 5 days. 
  • To freeze: Place leftovers in a shallow container and store it in the freezer for up to 6 months. 

How to use and serve this mayo

Some of our favorite keto salads that use this mayo include a broccoli salad, cauliflower potato salad, potato salad, coleslaw, and a kani salad.

You can also use it as a dipping sauce for chicken wings, keto French fries or the crusts from a keto pizza

keto mayonnaise

More keto condiments and sauces to try

Frequently Asked Questions

Is mayonnaise good for keto?

Mayo is fantastic for a low carb diet, as it is virtually carb free and works in tons of dishes.

Which mayonnaise is best for keto?

Homemade mayo is always is the best option, as you know exactly what is in it. However, store-bought brands using whole eggs and oil with no added sugar are great alternatives.

Is Hellman’s mayonnaise keto friendly?

Hellman’s mayo is keto friendly, as each tablespoon serving has no carbs.

keto mayonnaise
  • 2 egg yolks room temperature
  • 1 tablespoon Dijon mustard
  • 1 cup avocado oil * See notes
  • 2 teaspoon lemon juice
  • In a large mixing bowl, whisk together the yolks and Dijon mustard until combined and smooth.

  • Slowly add the oil in, one teaspoon at a time, while continuing to whisk the mixture. Once all the oil has been added in and the mixture is unform, whisk in the lemon juice. Add the salt and pepper to taste.

  • Transfer the mixture into a sealable container or sterilized jar. Refrigerate for an hour, to thicken.

One serving is a heaping tablespoon (15 mls).
* You can use another neutral flavored oil, like safflower oil, olive oil, or vegetable oil. 
TO STORE: Homemade mayo can be stored in the refrigerator, covered, for up to 5 days. 
TO FREEZE: Place leftover mayo in a shallow container and store it in the freezer for up to 6 months. 

Serving: 1serving | Calories: 81kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Sodium: 7mg | Potassium: 1mg | Fiber: 1g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

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Published at Wed, 30 Mar 2022 07:59:10 +0000

Appetizers and Sides

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Fast and easy grated cheese chips

Fast and easy grated cheese chips

Prep time: 15-20 minutes

Fast and easy chips made from grated cheese.


  • Grated cheese
  • (Spices)
  • Paper towel
Grated cheese set to baking paper

How to make it

  1. Pre-heat oven to 200 celsius or 400 Fahrenheit.
  2. Place the grated cheese on the baking paper with any spices you like
  3. Put it in the oven and wait for a few minutes. Take them off when the cheese looks golden brown and is basically harder.
  4. Take the cheese off the oven and let the cheese cool down for a while. Cut it to any kind of pieces you like, with a pizza cutter, or scissors.
  5. Lift the cut pieces on a paper towel and let them dry a little bit.
  6. Place the chips in a bowl and enjoy!



Grated cheese (Spices) Paper towel

Pre-heat oven to 200 celsius or 400 Fahrenheit. Place the grated cheese on the baking paper with any spices you like. Put it in the oven and wait for a few minutes. Take them off when the cheese looks golden brown and is basically harder. Take the cheese off the oven and let the cheese cool down for a while. Cut it to any kind of pieces you like, with a pizza cutter, or scissors. Lift the cut pieces on a paper towel and let them dry a little bit.

Anyone tried these kind of chips? 😅

Published at Tue, 29 Mar 2022 17:17:14 +0000


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Easy Protein Sparing Sweet and Sour Chicken

Easy Protein Sparing Sweet and Sour Chicken

I love this recipe for Sweet and Sour Chicken and I know you will too!

My recipe is EASY and it is protein sparing! So if you are looking for a high protein, low fat recipe to fit your macros, my easy protein sparing sweet and sour chicken will blow your mind!

To make my easy protein sparing Sweet and Sour Chicken, I used Keto Primo sugar free ketchup!

Keto Primo ketchup is super delicious and makes my sweet and sour chicken recipe extra delicious!

Keto Primo makes sugar free ketchup and sugar free BBQ sauce! My whole family loves their sauces! I also love that Keto Primo is a small business that has very kind owners! You all know I love supporting small business!

The founders of Keto Primo were prompted to research Keto due to their own health issues.  The company’s mission is to use food as “culinary medicine”.

From Diana: I struggle with food addiction.  I crave bread, rice and tortillas! Over the years, I tried every diet fad and underwent gastric bypass surgery to lose weight.  I didn’t realize that most of these diets were actually harmful to my health.  Now I found myself suffering from diabetes, high blood pressure and menopause.

I was convinced to try Keto due to stories of individuals with extreme health conditions who had experienced major personal transformations.  These people suffered from epilepsy, joint pain, inflammation, diabetes, cancer, alzheimer’s, dementia and more.

After researching Keto for months, I realized I could succeed. The Keto way of eating focused on healthy fats, such as avocados and cheese. These are foods I love to eat! For the first time, I would not feel deprived or guilty.

From Emily: Over the past few years, I became convinced that the typical American diet is a major cause of the health crisis in this country. I had lost both of my parents and several other close family members to cancer. I wondered if food really could be used as a form of medicine, to help prevent cancer and other diseases.

I heard such contradicting information in regard to “healthy diet” however.  It gave way to total frustration and confusion.

Discovering Keto was a turning point. Keto had just started catching on in our community. Person by person, I witnessed major transformations. It was much more than weight loss. You could see a difference in the health of their skin. You could feel a positive change in their energy. Then, I started hearing about Keto all over social media.  I joined 

Facebook groups and tried to learn as much as I could. I watched “The Magic Pill” on Netflix.  Even then, it took me several months of trying to understand Keto before I actually started to make changes.

It was hard to wrap my mind around the idea of eating 75% healthy fats. This is the opposite of everything I grew up hearing, especially in the 1990’s and early 2000’s when “non-fat” products were advertised as the key to weight loss. Products like diet sodas, non-fat muffins and meal replacement shakes dominated the grocery store shelves. If only our society understood that being healthy is the goal and weight loss is the bonus.

When I started Keto, I noticed an immediate boost in energy! I came home from work and was playful with my children. We started walking to the park together and playing Frisbee.  I didn’t sit on the bench just watching them like before. I was playing with them.

This level of energy was unimaginable the year before.  I had nicknamed myself “mombie” because I felt like a walking zombie!  It seemed the demands of being a wife, mother and working full time had drained me over the years. 

I reasoned that “maybe after 40, this is as good as it gets”. I was wrong!

Over the following weeks and months, I experienced dramatic changes.  I no longer felt deprived. I was cooking family meals more and enjoying my food. I was able to focus at work. Weight began to drop off. Family and friends saw my progress and jumped aboard the Keto train. What an amazing ride.

As part of Diana and Emily’s research, they joined Keto social media groups. We all shared the same challenges in following Keto:

1.     Misinformation. Many people don’t have the time or passion to research and truly understand Keto. The internet is full of critics that spread misinformation and fear.  People often struggle to understand the difference between Keto versus low carb fad diets. 

2.     Hard to Find Foods.  Grocery shopping for the Keto diet is like trying to fit a square peg into a round hole. It involves carefully reading the ingredient label on everything you plan to purchase, only to discover that most of these foods have unhealthy added ingredients.  It is difficult to find  prepared foods that meet Keto requirements.  When foods are aimed towards Keto, they are often unreasonably expensive for a family to purchase.

3.     Meal Prep is Time Consuming. To maintain a strict Keto diet takes constant meal prep.  There are few prepared foods that are easily available for purchase.  With a busy life and family to care for, it is not possible to prep for every meal throughout the week. We simply don’t have time to cook every sauce or meal from scratch. Trying to find Keto friendly fast foods, restaurant food, or easy meal prep aids was next to impossible.

Keto Primo’s personal mission became this: to make the Keto way of eating sustainable by providing all natural, low sugar and delicious pantry staples. Not only was flavor critical (our products are kid tested and approved), but each ingredient is selected with purpose. We include super food ingredients such as pink Himalayan salt, apple cider vinegar and monk fruit extract. Our products are packaged in glass bottles to avoid dangerous chemicals from plastics leaching into the sauce.

A family’s diet is the result of the parents’ choices, and often meal prep is the mother’s responsibility. Keto is about knowledge and understanding.

After being on Keto and feeling a difference in their own health, it became Emily and Diana’s mission to share this way of eating with others. It is time to thrive.  Keto on!

So stock up on Keto Primo ketchup because you are going to want to make my easy protein sparing sweet and sour chicken weekly! It is like take-out without the guilt!

Easy Protein Sparing Sweet and Sour Chicken

Prep time

Cook time

Total time


  • 2 teaspoons avocado oil or coconut oil
  • 1 pound boneless, skinless chicken breasts, cut into bitesized pieces
  • Redmond Real salt
  • ¼ cup chicken bone broth
  • 1/4 cup Keto Primo Ketchup
  • 2 tablespoons Swerve brown’ or brown allulose
  • 1 tablespoon wheat-free tamari
  • ½ tablespoon lime juice
  • ¼ teaspoon peeled and grated fresh ginger
  • 1 clove garlic, minced
  • For Garnish:
  • Sesame seeds
  • Sliced scallions
  • Lime wedges
  • Zero Carb PSMF Fried “Rice” (click HERE)
  1. Heat the oil in a large wok or cast-iron skillet over medium-high heat. Pat the chicken pieces dry with a paper towel and season well on all sides with salt.
  2. Fry the chicken in the hot oil until light golden brown on all sides, about 4 minutes. Remove the chicken from the wok and set aside.
  3. Add the remaining ingredients to the wok and boil over medium heat until reduced and thickened, about 10 minutes.
  4. Return the chicken to the wok and bring to a hard boil. Reduce the heat to medium and simmer for 10 minutes, until the chicken is cooked through and no longer pink inside.
  5. Garnish with sesame seeds, sliced scallions, and lime wedges.
  6. Store in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a greased skillet over medium heat for 5 minutes or until warmed to your liking.

252 calories, 11g fat, 35g protein, 2g carbs, 1g fiber
P:E Ratio 2.9


“This photo can show you some of my journey, and the Maria and Craig Emmerich’s way of keto helped me get off of thyroid medicine.

In December 2020, not sleeping more than and a few hours, and my heart rate was constantly high. I had blood work down and i was off the charts hyperthyroid and my autoimmune system went crazy with ignoring my gall bladder issues for 8 months.

I fought hard to keep my thyroid and avoid radiating it.  It’s not my first rodeo fighting to keep it. I always tell them I refuse to have it out because I will never feel normal if you only treat me based on lab numbers. To some 2.5 is a normal TSH but honestly it makes me feel like a slug and my autoimmune is under control better at 0.5-1.0.

I was put on hyperthyroid medicine, and with 2 weeks gained 10 pounds.

April 2021 my numbers were a little high for me to feel normal so I cut back to every other day. This was the month I found PSMF (protein sparing modified fasting) and started the Maria and Craig way of keto.

August: 2 months med free, 4 months 85-90% consistent eating the Maria and Craig Emmerich’s way, about 2 days a week of PSMF.

December 2021: back to normal lab results, still pretty consistent with Maria and Craig way of keto. High protein, moderate fat and ~30 grams of total carbs a day. Can’t wait to have the conversation with the doctor on me being off all the medication again soon.

Maria helped me get off of my thyroid meds, and feel like myself again.  Always fight for what you feel is best. I know I would have given in on a thyroid removal or radiating it I would not be on where I am today.

Cheers to 2022 and to start back to PSMF days for a few moths for a cut.” – Tiffany

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Published at Mon, 28 Mar 2022 09:00:32 +0000

Coupon Codes for Products I Love

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15 of the Best Keto Desserts to Buy in 2022

15 of the Best Keto Desserts to Buy in 2022

When it comes to desserts, what often comes to mind is sugar, which can raise your blood glucose levels quickly. Desserts may satisfy your sweet tooth, but they’re not the best for someone who’s following a keto diet.

Are there any sweets you can eat on keto? Fortunately, not everything is off-limits because there are keto desserts in stores that keep you within your daily carb goal.

Check out the best keto desserts to buy below, whether you’re craving something crunchy, chocolatey, or creamy.

The Best Keto Desserts You Can Buy

Here’s our quick list of store-bought keto desserts, starting with our very own treats. We’ve carefully selected options that are ready to eat so that you can indulge no matter the place and time while still staying on track.

  • Perfect Keto Mallow Munch Bars
  • Perfect Keto Nola Bars
  • Perfect Keto Keto Bars
  • Perfect Keto Keto Cookies
  • SuperFat Keto Cookie Bites
  • Lily’s Extremely Dark Chocolate
  • Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites
  • Rebel Strawberry Ice Cream
  • Lakanto Candied Nuts
  • Tom & Jenny’s Sugar-Free Coffee Soft Caramels
  • ChocZero White Chocolate Peppermint Squares
  • Quest Nutrition Peanut Butter Cups
  • Catalina Crunch Keto Sandwich Cookies
  • Molten Lavva Dairy Free Blueberry Pili Nut Yogurt
  • Enlightened Keto Marshmallow Peanut Butter Ice Cream Bars

1. Perfect Keto Mallow Munch Bars

keto desserts to buy

Keto-friendly desserts like these remind you of your childhood favorite — rice crispy treats. You can choose from Marshmallow, Chocolate, and Peanut Butter. Regardless of the flavor, each bar is low in net carbs and calories. Not only are these bars delicious, but they also contain at least 8 grams of protein to help meet your daily protein intake.

Nutrition facts (1 bar): Calories 80, Net carbs 2g, Fat 3-3.5g, Protein 8-9g

Price: 21.99$ at Perfect Keto 

2. Perfect Keto Nola Bars

keto desserts to buy

These chewy and satisfying granola-style bars are a great way to beat your granola craving without consuming too many carbs. We’ve used medium-chain triglycerides (MCTs) as one of the ingredients to increase your energy. Enjoy this sugar-free surprise before or after your workouts, or during busy mornings.

Nutrition facts (1 bar): Calories 140-150, Net carbs 2-3g, Fat 12g, Protein 6g

Price: $21.99 at Perfect Keto 

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3. Perfect Keto Keto Bars

keto desserts to buy

Bars are popular keto-friendly desserts to buy in the low-carb community, but these bars are a top choice. They’re free from artificial sweeteners, dairy, soy, and other ingredients that could kick you out of ketosis. Plus, there are lots of available flavors, including Peanut Butter Chocolate Chip, Almond Butter Brownie, and Salted Caramel.

Nutrition facts (1 bar): Calories 210-240, Net carbs 2-3g, Fat 17-18g, Protein 11-13g

Price: $43.99 at Perfect Keto 

4. Perfect Keto Keto Cookies

keto desserts to buy

These cookies pair well with an afternoon cup of coffee or you can use them as one of the ingredients in this keto shake recipe. If you like, have four Perfect Keto cookies and still remain in nutritional ketosis. These yummy bites are full of good ingredients such as grass-fed butter, grass-fed collagen, and sea salt.

Nutrition facts (2 cookies): Calories 180-210, Net carbs 3-4g, Fat 15-19g, Protein 5-7g

Price: $32.99 at Perfect Keto 

5. SuperFat Keto Cookie Bites

keto desserts to buy

If you’re on the clean keto diet and are searching for low-carb desserts to buy that use only quality ingredients, these are for you. Plus, our cookies come in a resealable bag so you get to carry them wherever you go. Your family might even love them, and they wouldn’t believe these are actually healthy sweet treats.

Nutrition facts (4 cookies): Calories 140-150, Net carbs 2-3g, Fat 12-13g, Protein 4-5g

Price: $17.99 at Perfect Keto 

6. Lily’s Extremely Dark Chocolate

keto desserts to buy

You may have of Lily’s, a brand committed to bringing you better sweets (without refined and processed sugars). When it comes to eating chocolate on the keto diet, you should ideally go for options with at least 70% cocoa for less sugar. Thankfully, Lily’s has this extremely dark chocolate with a high 85% cocoa content. It’s sweetened using erythritol.

Nutrition facts (30g): Calories 160, Net carbs 2g, Fat 14g, Protein 3g

Price: $19.99 at Lily’s

7. Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites

keto desserts to buy

Here’s a high-fiber dessert that combines nuts, caramel, and sea salt. Enjoy them on their own or try including them in your next low-carb and gluten-free recipe. There are equal amounts of protein and fat per serving to keep you full for longer. These crunch bites are packed in a resealable container for convenience.

Nutrition facts (11 bites): Calories 110, Net carbs 4g, Fat 7g, Protein 7g

Price: Request it at Atkins

8. Rebel Strawberry Ice Cream

keto desserts to buy

If you’re an ice cream lover, you’ll be delighted with this strawberry-flavored treat that’s 100% grain-free with no added sugar. Rebel uses keto-friendly ingredients such as cream, egg yolks, and monk fruit. On the lookout for other flavors? They also offer Vanilla, Cookies and Cream, and Cherry Chip. These keto sweet snacks to buy are probably one of the best you can try.

Nutrition facts (⅔ cup): Calories 170, Net carbs 0.9g, Fat 16g, Protein 2g

Price: $5.99 at Rebel

9. Lakanto Candied Nuts

keto desserts to buy

Most candied nuts contain sugar, but these don’t. Instead, Lakanto makes use of monk fruit sweetener (a combination of erythritol and monk fruit extract). Keto-friendly and vegan-friendly, these candied nuts can be eaten on their own or added to your salad or yogurt for some crunch. Lakanto has three flavors, including Cinnamon and Maple.

Nutrition facts (¼ cup): Calories 150, Net carbs 3g, Fat 13g, Protein 4g

Price: $12.49 at Lakanto

10. Tom & Jenny’s Sugar-Free Coffee Soft Caramels

keto desserts to buy

At less than 12 grams of net carbs per five pieces, these are the best keto desserts to buy for coffee enthusiasts. Tom & Jenny’s caramels use quality ground Colombian coffee while also being careful to avoid artificial colors and preservatives. They have other exciting flavors like Chocolate and Spiced Rum.

Nutrition facts (5 pieces): Calories 100, Net carbs 0g, Fat 5g, Protein <1g

Price: $19.99 at Tom & Jenny’s

11. ChocZero White Chocolate Peppermint Squares

keto desserts to buy

Typical white chocolate has nearly 60 grams of carbs per serving, which isn’t great when you’re trying to stay keto. These ChocZero squares, however, are an exception. What’s more, this dessert combines white chocolate with peppermint for that creamy and fresh flavor you won’t forget. A pack of ChocZero has ten squares.

Nutrition facts (1 square): Calories 60, Net carbs 1g, Fat 4g, Protein 1g

Price: $4.99 at ChocZero

12. Quest Nutrition Peanut Butter Cups

keto desserts to buy

If you’re wondering where to buy keto desserts that taste like the real thing, you might love Quest’s peanut butter cups. You’ll be surprised that two cups provide 11 grams of protein. We’ve checked the ingredients and found whey protein isolate as one of the things listed. So, these cups would probably double as a pre or post-workout fuel source.

Nutrition facts (2 cups): Calories 190, Net carbs 1g, Fat 15g, Protein 11g

Price: $29.99 at Quest Nutrition

13. Catalina Crunch Keto Sandwich Cookies

keto desserts to buy

Catalina Crunch’s sandwich cookies get your keto macros right — they’re low in net carbs, moderate-protein, and high-fat. However, you might need to watch out for cane sugar and rice flour on the ingredients list if you’re on a strict clean keto diet. These cookies go perfectly with unsweetened almond milk.

Nutrition facts (2 cookies): Calories 90, Net carbs 5g, Fat 6g, Protein 4g

Price: $39 at Catalina Crunch

14. Molten Lavva Dairy Free Blueberry Pili Nut Yogurt

keto desserts to buy

Where to buy keto desserts that are creamy and dairy-free? This plant-based yogurt treat might interest you. It’s a great way to help keep your gut healthy since each cup has prebiotics and 50 billion probiotics. Aside from that, Lavva uses 100% real blueberries — one of the top low-carb fruits!

Nutrition facts (1 cup): Calories 160, Net carbs 9g, Fat 11g, Protein 2g

Price: Find out at your nearest retailer

15. Enlightened Keto Marshmallow Peanut Butter Ice Cream Bars

keto desserts to buy

Low in sugar and gluten-free, this marshmallow ice cream can be a healthy alternative to traditional ice cream. It’s one of the keto desserts you can buy that’s guilt-free (and also something new to share with the whole family). Other flavors include Vanilla Double Dough and Dark Chocolate.

Nutrition facts (1 bar): Calories 160, Net carbs 2g, Fat 15g, Protein 3g

Price: $10.00 at Enlightened

It’s best to avoid conventional desserts that are often loaded with sugar and additives. This list of store-bought treats makes low-carb living easy, especially when those sweet cravings strike. When eating any of these options, pay attention to your total carb intake. Enjoy, but don’t go overboard. 

Published at Mon, 21 Mar 2022 15:00:28 +0000