These keto-friendly "Rice" Krispie Marshmallow Chocolate Clusters are a perfect treat for anyone who loves chocolate but wants to stay on track with their healthy eating habits.

This easy dessert recipe uses roasted sunflower seeds to replace the crunchy Krispies, sugar-free milk chocolate (although dark chocolate would work just as well!), and finally homemade sugar-free marshmallows.

Just like these 3-Ingredient Keto Chocolate Macadamia Clusters, these 5-ingredient chocolate clusters are great as a dessert or snack, and are perfect for anyone following a healthy sugar-free diet.

Recipe Tips

Dark chocolate can be used instead of sugar-free milk chocolate. If you're using sugar-free milk chocolate, use healthy options like Lilly's.

If you can find ready-made sugar-free marshmallows, go for it. Just avoid options with Maltitol and Sorbitol as these will spike your blood sugar levels despite the fact they are often labeled "sugar-free".

As with any sweet treat, it's important to watch your portion sizes to avoid overindulging. Fortunately, with this recipe, that's easy to do – the servings are small, so you can enjoy a delicious snack without going overboard. These clusters are a great addition to any keto-friendly snack lineup, so be sure to give them a try and see for yourself!

Preparation time

Hands-on:    15 minutes
Overall:     1 hour 30 minutes

Nutritional values (per serving, 1 piece)

Total Carbs 8.8 grams
Fiber 6 grams
Net Carbs 2.8 grams
Protein 3.5 grams
Fat 14.5 grams
of which Saturated 5.6 grams
Energy 157 kcal
Magnesium 38 mg (10% RDA)
Potassium 75 mg (4% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (9%), fat (84%)

Ingredients (makes 12 clusters)

Instructions

  1. Preheat the oven to 140 °C/ 285 °F (fan assisted), or 160 °C/ 320 °F (conventional). If you're using homemade marshmallows or if the sugar-free marshmallows are too big, cut into smaller pieces.
  2. Place the sunflower seeds in a baking tray and transfer into the oven. Bake for 25 to 30 minutes, rotating the tray halfway for even baking. Once roasted, remove from the oven and set aside and let it cool down completely.
  3. Meanwhile, melt the sugar-free milk chocolate bar (or chips) and cacao butter (or coconut oil) in a double boiler, or heat-proof bowl placed over a small saucepan filled with 1 cup of water, over medium heat. Mix until well combined and set aside to cool down to room temperature.
  4. When cool but still runny, add the roasted and cooled sunflower seeds.
  5. Add the sugar-free marshmallows and stir to combine until completely covered in chocolate.
  6. Line a tray with parchment paper. Using a spoon, create 12 clusters. Transfer into the fridge to set for 30 minutes.
  7. Store in the fridge for up to 2 weeks, or in the freezer for up to 3 months. Clusters made with cacao butter will be stable at room temperature but will melt if using coconut oil.


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Keto "Rice" Krispie Marshmallow Chocolate Clusters

Looking for a delicious and easy-to-make keto-friendly meal? Try this Bacon & Avocado Chaffle Sandwich recipe that features a super fluffy chaffle with no cheese bits or eggy taste, loaded with crispy bacon and creamy avocado. Perfect for a satisfying and low-carb, high-protein meal any time of day.

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Bacon & Cheese Chaffle Sandwich

This high-protein Chinese chicken noodle soup recipe features a delicious twist with shirataki noodles, homemade chicken stock, and fresh veggies. Seasoned with fragrant aromatics, this low-carb and low-calorie soup is perfect for chilly days or when you're feeling under the weather.

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Low-Carb Chinese Chicken Noodle Soup

Get ready for a flavor explosion with my Muhammara Dip recipe!

If you're looking for a healthy and delicious dip that's perfect for game night, the Super Bowl, or a summer barbecue, you've come to the right place. This easy dip recipe is sure to impress your guests and keep them coming back for more.

Traditional Muhammara is a roasted pepper dip with origins in Syria and Lebanon, although there are different variations of it in different Middle Eastern countries. I skipped the commonly used pomegranate molasses and made a few other tweaks to fit an easy low-carb lifestyle.

Made with roasted red peppers, walnuts, and a blend of spices, this low-carb dip is packed with healthy fats and unbeatable flavor. So, fire up your food processor and let's get started.

Recipe Tips

Adjust the heat and umami to your palate! Traditional Muhammara uses Aleppo chile flakes which give this dip extra heat. I used a combination of sweet pepper flakes and smoked Ancho chile powder which is a great option if you like your dip mild. Or you can use Chipotle chile powder if you prefer your dip hot.

Not sure what to serve this Muhammara dip recipe with? Try crunchy carrots, cucumber slices or bell peppers. And if you're craving a crunchy snack, there's a ton of healthy low-carb crackers here:

Preparation time

Hands-on:    5 minutes
Overall:     30 minutes

Nutritional values (per serving, about 1/4 cup, 60 g/ 2.1 oz)

Total Carbs 6.9 grams
Fiber 2.2 grams
Net Carbs 4.6 grams
Protein 1.9 grams
Fat 11.3 grams
of which Saturated 1.4 grams
Energy 131 kcal
Magnesium 21 mg (5% RDA)
Potassium 210 mg (11% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (6%), fat (79%)

Ingredients (makes about 2 cups, 8 servings)

  • 3 large red peppers, seeds and stalks removed (500 g/ 1.1 lb)
  • 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
  • 2 garlic cloves, sliced
  • 1/2 cup walnut halves (50 g/ 1.8 oz)
  • 4 tbsp unsweetened tomato puree (60 g/ 2.1 oz)
  • 2 tbsp lemon juice (30 ml) or 1 tbsp red wine vinegar
  • 1 tsp ground cumin
  • 1 1/2 tsp red pepper flakes
  • 1/2 tsp smoked chile powder (Ancho for mild, Chipotle for hot)
  • 1 tbsp balsamic vinegar
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • Optional: 1-2 tbsp Allulose and fresh parsley

Instructions

  1. Start by roasting the peppers. Place whole peppers in a baking dish and bake on high at 230 °C/ 445 °F (fan assisted), or 250 °C/ 480 °F (conventional) for about 20 minutes.
  2. When the peppers are charred, remove them from the oven and cover the dish with a lid for 5 minutes to sweat. This will help with peeling. Once cool enough to touch, remove the core & seeds and peel off the skins.
  3. While the peppers are baking, peel and slice the garlic and prepare all of the ingredients.
  4. Place all of the ingredients in a food processor; roasted peeled peppers, olive oil, sliced garlic, walnuts, tomato puree, lemon juice (or half the amount of red wine vinegar), cumin, red pepper flakes, smoked chile powder, balsamic vinegar, salt and pepper. You can optionally add 1 to 2 tablespoons of low-carb sweetener such as Allulose or Erythritol.
  5. Process until smooth and creamy.
  6. Transfer into sealable containers. Store sealed in the fridge for up to a week. For longer storage, freeze for up to 3 months.
  7. Optionally, garnish with some parsley leaves and crumbled walnuts. Serve with any low-carb crackers (see recipe tips above), or crunchy vegetables such as carrots, cucumbers or bell peppers.


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Muhammara - How to Make Roasted Red Pepper Dip

Indulge in a healthy and delicious treat with our spiced nut chocolate bark! Made with a blend of mixed nuts baked with the perfect blend of cinnamon, vanilla and sea salt, this low-carb snack is coated in rich and creamy 90% dark chocolate.

Perfect for satisfying your sweet tooth while staying on track with your health goals, this chocolate bark is a must-try for all chocolate and nut lovers.

Recipe Tips

We're using several types of nuts. However, this bark will work just as well with just one to two types of nuts or even seeds if you follow a nut-free diet.

Make nuts easier to digest by activating them! Activation involves soaking the nuts in water for a specific amount of time, which helps to release enzymes and increase the bioavailability of important nutrients such as vitamins and minerals. Additionally, activating nuts makes them easier to digest and can enhance their natural sweetness and nutty flavor.

To activate nuts, simply soak them in filtered water for the recommended time (usually around 8-12 hours for almonds and 4-6 hours for other nuts), then rinse and drain them before using in recipes. This simple step can add an extra boost of nutrition and flavor to your favorite dishes.

Is 90% dark chocolate too bitter for you? You can use same amount of 85% dark chocolate, or even use sugar-free milk chocolate sweetened with healthier low-carb options such as Stevia, Erythritol or Allulose.

Need to make these keto bars travel friendly? Use cacao butter instead of coconut oil! Unlike coconut oil, cacao butter is stable at room temperature.

Preparation time

Hands-on:    15 minutes
Overall:     1 hour 30 minutes

Nutritional values (per serving, 1 piece)

Total Carbs 5.5 grams
Fiber 2.2 grams
Net Carbs 3.3 grams
Protein 3.6 grams
Fat 17.3 grams
of which Saturated 6 grams
Energy 179 kcal
Magnesium 52 mg (13% RDA)
Potassium 175 mg (9% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (8%), fat (85%)

Ingredients (makes 16 bars)

Instructions

  1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Ideally, use activated nuts in this recipe (see recipe tips above.) In a mixing bowl, combine the brown low-carb sweetener, cinnamon, vanilla powder (or vanilla extract), salt and melted butter.
  2. Add the nuts and stir to combine.
  3. Place them on a baking tray and spread for even baking. Bake for 12 to 15 minutes, turning the tray halfway. Remove from the oven and set aside.
  4. Meanwhile, melt the dark chocolate and coconut oil (or cacao butter) in a double boiler, or heat-proof bowl placed over a small saucepan filled with 1 cup of water, over medium heat. Mix until well combined and set aside to cool slightly.
  5. Pour the chocolate mixture into a parchment-lined baking dish, glass container or a silicon cake pan. Scatter the roasted nuts over the top.
    Note: We're using a 20 x 20 cm (8 x 8 inch) silicon cake pan.
  6. Refrigerate for about 1 hour, or until set and ready to slice.
  7. Once set, slice or break into pieces. Keep refrigerated for up to 1 week or freeze for up to 3 months.


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Keto Spiced Nut Chocolate Bark

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