This is the best keto creme caramel (aka flan) you'll ever try! Creamy vanilla custard is topped with sugar-free caramel sauce that is smooth and silky and tastes just like real caramel made from sugar.

How To Make Keto Creme Caramel (Flan)

Making keto creme caramel is really easy! First, no sweetener substitutuins in the caramel sauce. To make this flan legit you'll need Allulose You will only need Allulose for the caramel topping so feel free to use another sweetener such as Erythritol in the custard.

Second, do not overprocess the egg custard mixture or there will be too many bubbles and the custard would be too frothy.

Finally, make sure to use a water bath to bake the flan. The steam will help it stay moist and creamy while gently cookming the eggs.

If you want to make a fall-inspired flan, simply add 2 to 4 tablespoons of pumpkin puree and 1 teaspoon of pumpkin pie spice mix into the blender together with eggs, cream, almon milk and vanilla.

Preparation time

Hands-on:    15 minutes
Overall:      8 hours

Nutritional values (per serving, 1 flan)

Total Carbs 2.6 grams
Fiber 0.1 grams
Net Carbs 2.5 grams
Protein 4.1 grams
Fat 19.8 grams
of which Saturated 11.7 grams
Energy 211 kcal
Magnesium 10 mg (2% RDA)
Potassium 115 mg (6% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (8%), fat (87%)

Ingredients (makes 4 servings)

Instructions

  1. To make the caramel sauce, place the Allulose in a pot filled with water. Bring to a boil over a medium-low heat and cover with a lid. (Do not use a substitute for the Allulose as it wouldn't work.)
  2. Cook for 10 to 15 minutes, until the syrup starts to thicken and is lightly golden. Remove from the heat.
  3. Preheat the oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional). Divide the mixture between 4 ramekins or mini baking pans placed in a baking tray. Add hot water to the tray, enough to be 1/4 inch (1 cm) full.
  4. Place the eggs, whipping cream (or coconut milk), almond milk, sweetener (Allulose, Erythritol or Swerve) and vanilla extract into a blender. Process until smooth but not too frothy (you don't want too many bubbles).
  5. Pour the mixture in the ramekins, over the caramel. Place the tray in the oven and bake for 40 to 45 minutes, rotating the tray halfway through the cooking.
  6. Remove the tray from the oven and set aside to fully cool down at room temperature, and then place in the fridge overnight.
  7. When ready to serve, run a sharp knife around the edges to release the creme caramel and unmold into a plate.
  8. Store any remaining servings in the ramekins in the fridge, covered with a cling wrap for up to 4 days.


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Keto Creme Caramel (Low-Carb Flan)

This easy chicken skillet is a tasty low-carb dinner recipe for busy weeknights. Cripsy skin-on chicken thighs baked with asparagus, lemon juice and balsamic vinegar. Simply delicious!

We're using asparagus — the perfect low-carb vegetable that cooks fast. If you don't like asparagus, you can use other options such as green beans, broccoli or cauliflower.

To keep the skin nice and crispy, these chicken thighs are best served immediately but can be stored in the fridge for a few days if needed.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    10 minutes
Overall:     20-25 minutes

Nutritional values (per serving, 2 chicken thighs + asparagus)

Total Carbs 7.6 grams
Fiber 3.2 grams
Net Carbs 4.4 grams
Protein 30.1 grams
Fat 39 grams
of which Saturated 8.6 grams
Energy 489 kcal
Magnesium 45 mg (11% RDA)
Potassium 542 mg (27% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)

Ingredients (makes 2 servings)

  • 4 skin-on, bone-in chicken thighs (450 g/ 1 lb) or boneless chicken thighs (300 g/ 10.6 oz)
  • sea salt and pepper, to taste
  • 2 tbsp ghee or avocado oil, divided (30 ml)
  • 3 tbsp fresh lemon juice, divided (45 ml)
  • 300 g trimmed asparagus spears (10.6 oz)
  • 1 tsp balsamic vinegar
  • Optional: fresh herbs such as parsley, to taste

Instructions

  1. Season the chicken on both sides with salt and pepper. You can either use 4 skin-on, bone-in chicken thighs (about 450 g/ 1 lb) or 4 boneless chicken thighs (about 300 g/ 10.6 oz).
  2. Preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Heat a skillet greased with half of the avocado oil (or ghee) over medium-high heat.
  3. Add the chicken thighs, skin side down, and cook for about 5 minutes, until the skin is lightly browned and crisped up. Flip the chicken on the other side and cook for another minute. Remove the chicken from the skillet and set aside.
  4. Add 2 tablespoons of lemon juice to the hot pan to deglaze it. Add the asparagus spears and toss to combine. Top with the crisped up chicken thighs, skin side up, and drizzle with the remaining lemon juice, avocado oil (or ghee) and balsamic vinegar.
  5. Transfer into the oven and bake for about 10 minutes (for boneless chicken thighs) or up to about 15 minutes (for bone-in chicken thighs).
  6. Serve while still warm. This meal is best eaten fresh but can be stored in the fridge for up to 3 days.


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Keto Lemon Chicken & Asparagus

Who wants to make low-carb waffles that are just as light and fluffy as white bread? These almost zero-carb waffles (1.1 g net carbs per one waffle) are just what you need to make quick and easy packable meals that are low in carbs and high in protein.

We're using cheese so technically these are chaffles (cheese waffles), although I made some modifications and added protein powder. If you don't have any whey protein powder, use powdered egg whites instead.

These mini waffles are perfect for making packable lunchbox meals such as sandwiches and avocado toasts. You can also serve them alongside any salads for a more satisfying, protein-packed meal.

If you're following a carnivore keto diet, simply skip the lettuce. You can fill these waffles with ham, cheese and lettuce like I did, or use some of the tasty filling options below:

Which Waffle Maker Should I Use?

Small waffles and chaffles work best with a 4-inch Dash Mini Waffle Iron. Don't worry if you can't get a mini waffle maker — you can use a regular waffle maker — the only difference is the yield you'll get. Instead of 4 mini waffles, you'll get 3 square Belgian waffles, or 2 1/2 large round Belgian waffles.

Love chaffles? Check out my latest keto cookbook! From basic flavored chaffles, nut-free, dairy-free and even egg-free chaffles, sandwiches, burgers and garlic bread to sweet treats including cakes, s'mores and even donuts — my Keto Chaffles book is full of awesome recipes you will want to make over and over again!

Preparation time

Hands-on:    10-15 minutes
Overall:     10-15 minutes

Nutritional values (per waffle sandwich)

Total Carbs 4.7 grams
Fiber 0.2 grams
Net Carbs 4.5 grams
Protein 35.6 grams
Fat 25.7 grams
of which Saturated 15.5 grams
Energy 374 kcal
Magnesium 29 mg (7% RDA)
Potassium 538 mg (27% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (36%), fat (59%)

Ingredients (makes 2 waffle sandwiches)

Protein waffles:
Topping:
  • 1/3 cup full-fat cream cheese (80 g/ 2.7 oz)
  • 4 lettuce leaves (20 g/ 0.7 oz)
  • 4 slices of quality ham (85 g/ 3 oz)
  • 2 slices of cheese such as provolone or cheddar (57 g/ 2 oz)

Instructions

  1. Preheat a mini waffle maker, or use a regular waffle maker.
  2. Place the egg white, mozzarella, protein powder (whey or egg white) and baking powder in a blender or a food processor. Process until smooth.
  3. To make 4 small waffles, spoon 2 tablespoons of the batter (about 28 g/ 1 oz) into the hot waffle maker. Close the waffle maker and cook for 3 to 4 minutes.
  4. When done, open the lid and let it cool down for a few seconds. Use a spatula to gently transfer the chaffle onto a cooling rack. Repeat for the remaining batter.
  5. Let the chaffles cool down completely.
  6. Spread the cream cheese on top of each waffle and add a lettuce leaf. Top two waffles with a slice of ham and cheese and then with the remaining waffles to make sandwiches.
  7. Enjoy immediately or store the waffles, without any topping, in a sealed container at room temperature for up to 3 days, or in the fridge for up to a week. The container will keep them soft but you can leave them uncovered if you prefer them crispy. These waffles freeze well and can be kept in the freezer for up to 6 months.


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Savory Keto Protein Waffles

Have you tried the TikTok sensation called Baked Feta Pasta? I've got a keto version of it for you! The original recipe is vegetarian but it's easy to modify by adding any meat if you need more protein.

In this version of Baked Feta Pasta I used shrimp, which is a good option for tray bakes as it cooks fast, and zucchini noodles, a common low-carb alterantive to pasta in Mediterranean-style recipes.

If you're not a fan of zucchini noodles, try shirataki noodles (a guide on how to prepare shirataki noodles is here), or use palmini noodles like I did in the original Baked Feta Pasta recipe. If you want to avoid noodles altogether, simply add some spinach like I did in this Low-Carb Baked Feta Chicken recipe. Enjoy!

Preparation time

Hands-on:    10 minutes
Overall:      1 hour

Nutritional values (per serving, about 340 g/ 12 oz)

Total Carbs 12.5 grams
Fiber 3.5 grams
Net Carbs 9 grams
Protein 31.7 grams
Fat 39.8 grams
of which Saturated 11.9 grams
Energy 523 kcal
Magnesium 70 mg (18% RDA)
Potassium 954 mg (48% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (24%), fat (69%)

Ingredients (makes 4 servings)

  • 600 g cherry tomatoes (1.3 lb)
  • 1 block feta cheese (200 g/ 7.1 oz)
  • 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
  • 2 cloves garlic, minced
  • 600 g raw deveined shrimp (1.3 lb)
  • 4 small zucchini, spiralized (600 g/ 1.3 lb)
  • handful of fresh basil leaves
  • Optional:: grated parmesan cheese, to serve

Instructions

  1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). To prepare the zucchini noodles, use a julienne peeler or a spiralizer and sliceinto thin noodles. Place in a tray and sprinkle with about a teaspoon of salt. The salt will help remove excess juices and soften the zucchini. Set aside while you cook the tomato-feta shrimp.
  2. Place the block of feta (excluding any juices) and the tomatoes into a baking dish or a casserole dish just large enough to fit all the tomatoes together snugly. Drizzle the olive oil all over the tomatoes and the feta.
  3. After 30 minutes, remove from the oven and add minced garlic. Place back in the oven and increase the temperature to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional) and bake for 5 to 10 more minutes until the feta and tomatoes have browned.
  4. Remove from the oven and place on a cooling rack. Use a fork to pierce through the tomatoes that didn't pop. Stir until well combined.
  5. Add the raw deveined shrimp and place back in the oven for about 10 minutes. Remove from the oven and set aside.
  6. Just before you add the zucchini noodles to the hot tray, pat them dry with a paper towel to remove excess juices. Combine the zucchini noodles with the shrimp and tomato-feta sauce. The zucchini will soften even more when combined with the hot sauce.
  7. Sprinklewith fresh basil to taste, and optionally with some grated parmesan cheese To store, place in a sealed container and refrigerate for up to 3 days.


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Low-Carb Baked Feta Shrimp Pasta

Sugar-free white chocolate cheesecake swirled with tangy raspberry cream. This light and airy low-carb dessert is easy to make with no baking and no crust required!

Read more...



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No Bake Keto White Chocolate & Raspberry Cheesecake

This fluffy pancake is a tasty high-protein carnivore keto breakfast meal for two. It's made with no wheat flour, no nut flour and no coconut flour!

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Keto Ham & Cheese Dutch Baby Pancake

These keto chocolate chip cookies are so easy to make. Sweet and chewy, just like the real deal but with none of the sugar, plus you'll only need a few common ingredients to make them from scratch!

These chewy cookies are adapted from my Classic Keto Shortbread Cookies recipe. I added some 90% dark chocolate chips and replaced the Erythritol (for crunchy cookies) with Allulose (for chewy cookies). You can substitute the Allulose with Erythritol or Swerve, just remember that the cookies won't be chewy.

If you don't have 90% chocolate chips, make sure to use chocolate with at least 85% cacao, or use sugar-free chocolate (dark, milk or white will all work well). Any sugar-free chocolate sweetened with Erythritol, Monk fruit, Stevia or Allulose would be good options.

These cookies are great on their own, with a cup of coffee, tea, hot chocolate or keto mocha. Enjoy!

Preparation time

Hands-on:    15 minutes
Overall:     45 minutes

Nutritional values (per serving, 1 cookie)

Total Carbs 3.7 grams
Fiber 1.6 grams
Net Carbs 2.2 grams
Protein 3 grams
Fat 14.2 grams
of which Saturated 5.4 grams
Energy 145 kcal
Magnesium 44 mg (11% RDA)
Potassium 118 mg (6% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (8%), fat (86%)

Ingredients (makes 14 cookies)

Instructions

  1. Prepare all the ingredients. Cut the butter into pieces and let it come to room temperature. In a bowl mix the almond flour with xanthan gum and salt.
  2. Place the butter in a bowl and add the Allulose and vanilla extract. Using an electric mixer (or a stand mixer), process until well combined. Slowly add the almond flour while beating and process until thick and sticky cookie dough is formed.
    Note: You can substitute the Allulose with another erythritol-based sweetener, just remember that the cookies won't be chewy.
  3. Add the chocolate chips and combine well.
  4. Using your hands, form into a big ball. Transfer onto a piece of cling film and form into a log, about 25 cm (10 inch) long, wrapping it all around. Transfer into a freezer for 20 to 30 minutes, or place in the fridge for up to a day.
  5. Preheat the oven to 165 °C/ 330 °F (fan assisted), or 185 °C/ 365 °F (conventional). Remove the dough from the freezer and cut into 14 pieces, each about 1 1/2 — 2 cm (1/2 — 3/4 inch) thick.
  6. Transfer the cookie slices onto a tray lined with parchment paper. Make sure to leave at least 2 cm (1 inch) between the cookies. Bake for 10 to 15 minutes, turning the tray (not the cookies as they are fragile) once to ensure even baking. We are baking these on low and slow so the cookies should only be lightly browned.
  7. Remove from the oven and let the cookies cool down completely before removing them from the tray. Store them at room temperature in a sealed container for up to 2 weeks. For longer storage freeze for up to 3 months.


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Chewy Keto Eggless Cookies

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