Classic Bloody Mary is naturally low in carbs and perfect for those who follow a low-carb or keto diet.

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Classic Bloody Mary Cocktail

These light and crunchy cheesy bites are a great alternative to popcorn. They are ultra low in carbs, high in protein and low in calories.

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Cheesy Keto "Popcorn"

Chewy sugar-free caramels covered in dark and white chocolate. Just like your favorite candy bar but with none of the carbs!

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Keto Chocolate Covered Caramels

If you like caramel desserts, you will love this keto salted caramel recipe. There are no sweetener crystals, which you get with most low-carb sweeteners, and most importantly you'll not experience any blood sugar spikes!

It's thicker than my Keto Caramel Sauce but it's just as smooth and silky. While caramel sauce is best for drizzling over low-carb desserts such as ice-cream and smoothies, this thicker caramel is best for bars, caramels and other sugar-free treats.

The ingredients and steps are almost the same as for my Smooth & Silky Keto Caramel Sauce with a few adjustments. Here are the three main differences:

  • You will need to cook the caramel for slightly longer, 5 to 10 more minutes depending on the desired thickness.
  • As the caramel thickens it can burn easily so make sure to keep an eye on it and keep stirring.
  • You will be adding salt to make salted caramel this time. Salt is optional but highly recommended!

What Sweetener Can I Use?

If you want to make sugar-free caramel that tastes like the real deal, you have to use Allulose. No substitutions here!

Allulose won’t spike your blood sugar levels. It's as sweet as sugar and can be used just like sugar. When melted it creates the smoothest caramel and is crystal-free which makes it perfect for other keto treats such as marshmallows.

There are a few Allulose options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.

How to Use Keto Caramel

Thick keto caramel is the perfect ingredient for making sugar-free candy bars such as:

You can also use this thick caramel recipe to make chocolate covered caramels - stay tuned for the recipe, it's coming soon!

Step-By-Step Video Recipe

You can watch me make smooth & silky keto caramel sauce on my YouTube channel! To make thicker caramel you simply need to cook it for 5 to 10 more minutes.

Preparation time

Hands-on:    25 minutes
Overall:     1 hour

Nutritional values (per serving, 1 tbsp, 15 g/ 0.5 oz)

Total Carbs 0.6 grams
Fiber 0 grams
Net Carbs 0.6 grams
Protein 0.2 grams
Fat 6.5 grams
of which Saturated 4.1 grams
Energy 62 kcal
Magnesium 1 mg (1% RDA)
Potassium 7 mg (1% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (1%), fat (95%)

Ingredients (makes about 215 g/ 7.6 oz thick caramel)

  • 1/2 stick unsalted butter (57 g/ 2 oz)
  • 1/2 cup granulated Allulose (100 g/ 3.5 oz)
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 1/4 to 1/2 tsp sea salt, to taste

Instructions

  1. Place the butter and allulose in a saucepan and melt over a medium-low heat.
  2. Fill a bowl with ice water and set aside. You will need this later to chill the caramel so make sure the saucepan can fit without any water getting inside the saucepan.
  3. Once the butter has melted, the mixture will start to foam. Mix frequently with a rubber spatula or a balloon whisk. Cook for about 5 minutes and then pour in the cream. Add a good pinch of salt (1/4 to 1/2 tsp depending on your preference). Stir until well combined.
  4. Continue to cook for about 15 minutes or until thick and creamy. The caramel will thicken more as it cools down so keep that in mind. As the caramel thickens it can burn easily so make sure to keep an eye on it and keep stirring!
  5. Take the saucepan off the heat and place in the ice water to cool. This will stop the cooking process and help the caramel thicken.
  6. Keep stirring until the caramel has reached room temperature. As it cools down it will thicken more.
  7. Transfer it to a jar and refrigerate for 30 to 60 minutes. You can store it in a sealed jar for up to 2 weeks, or freeze for up to 6 months.
  8. Once chilled, the caramel won't be glossy but it will still be smooth thanks to Allulose.


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Smooth & Silky Salted Keto Caramel

This red, white and blue dessert recipe is for all of my American friends!

We've got naturally dyed blue jello layer with blueberries followed by sugar-free vanilla cream jello and finally topped with fresh strawberries, red jello and whipped cream.

This is an easy diabetic-friendly, low-carb and low-calorie dessert to celebrate this year's Fourth of July, the keto way!

Don't get discouraged by the number of ingredients used in this recipe as many of them are just repeated ingredients used in three layers. It's easier than you think!

How to Make Blue Desserts Without Food Dyes

To make the blue jello layer I used butterfly pea tea flowers. The longer you steep the flowers in water, the more vibrant the layer will become. Butterfly pea tea tastes neutral so you can add any sugar-free extracts to add the flavor you like. In this case blueberry, lemon or vanilla extract will work best.

If you don't have butterfly pea tea flowers, simply use a few drops of natural blue coloring or add 1 to 2 teaspoons of blue spirulina powder like I did in these Keto Rainbow Cheesecakes!

Recipe Tips

  • Can't have dairy? Simply swap coconut cream for the heavy whipping cream. You can also replace the sour cream with plain unsweetened coconut yogurt.
  • Want to make it sweetener-free? Thanks to the sweetness from fresh berries and cream, this recipe will work without sweeteners as long as you don't mind subtle sweetness.
  • Don't have gelatin sheets/leaves? Instead of 4 gelatin sheets you can use 1 tablespoon gelatin powder or 1 tablespoon agar powder if you want to make it vegetarian (or vegan if you also replace the cream with coconut cream). This will be enough to soft-set 4 cups (480 ml) of liquid.
  • Want to keep the blue layer blue? Do not add any acidic ingredients like lemon juice. When combined with acidic ingredients, blue butterfly pea tea turns purple!

More Red, White and Blue Keto Recipes

Looking for more red, white & blue recipes to celebrate this year's Independence Day? Here are even more low-carb recipes:

Preparation time

Hands-on:     30 minutes
Overall:     3-4 hours

Nutritional values (per serving, 1 slice)

div class="kdNutritionalData">

Total Carbs 6 grams
Fiber 0.7 grams
Net Carbs 5.3 grams
Protein 2.1 grams
Fat 20.3 grams
of which Saturated 12.6 grams
Energy 218 kcal
Magnesium 16 mg (4% RDA)
Potassium 144 mg (7% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (4%), fat (86%)

Ingredients (makes 9 servings)

Blue layer:
White layer:
Red layer:
Whipped cream topping:

Instructions

  1. To prepare the blue jello layer, place 6 to 8 butterfly pea tea flowers into a jar filled with 1 1/4 cups of cold water (I used 8 flowers for a deep blue jello). Let it steep at room temperature for at least 30 minutes or in the fridge for up to 8 hours. The longer you leave it the deeper the color. Once done, remove and discard the flowers.
  2. Add 4 gelatin sheets/leaves to the liquid to soften for 3 to 5 minutes (or see recipe tips for gelatin powder or agar powder).
  3. Pour in a saucepan and heat up over a medium-high heat. Once hot, take off the heat. Add 2 tablespoons of granulated sweetener (Erythritol, Swerve or Allulose) and 1/2 tsp sugar-free extract (blueberry, lemon or vanilla will work best), or more to taste.
  4. Pour in an 8 x 8 inch (20 x 20 cm) cake form, ideally silicon, or a regular cake pan lined with parchment paper so it's easy to grab and remove once the cake sets. Place in the fridge and chill until set. It will take 20 to 30 minutes to get a soft set.
  5. Meanwhile, prepare the white vanilla cream layer. Pour 1 1/4 cups of cream into a saucepan and add the sour cream. Gently heat up (do not boil). Once hot, add 2 tablespoons of the sweetener and 4 gelatin sheets. Stir until dissolved and then let the cream layer cool down to room temperature. You can speed it up by placing the saucepan in a bowl with ice water and stir until cool.
  6. Once cool, pour over the blueberry layer and return into the fridge to set.
  7. Finally, prepare the red berry layer. Place 6 to 8 dried hibiscus flowers into a bowl and add 2 cups of boiling water. Let it steep for 3 to 5 minutes, until you get a deep pink color. Remove and discard the flowers.
  8. Add the lemon juice (this will turn it red), 2 tablespoons of sweetener, 1/2 tsp sugar-free extract (strawberry, raspberry or vanilla will work best), or to taste. Finally add 4 gelatin leaves.
  9. Pour in a saucepan and gently heat up (do not boil) until the gelatin is fully dissolved. Take off the heat and set aside to cool down to room temperature. Again, you can speed it up by placing the saucepan in a bowl with ice water and stir until cool.
  10. When ready to add the red layer, place sliced strawberries on top of the set white layer.
  11. Pour the red liquid over the strawberries and place back in the fridge to set until firm. This time you want to make sure you get a firm set which will take at least 2 hours, or ideally leave overnight.
  12. When fully set, slice into 9 squares (3 x 3), or up to 16 smaller squares (4 x 4).
  13. When ready to serve, remove the slices from the cake form. Whip the remaining heavy whipping cream with vanilla extract and 1 tablespoon of powdered sweetener. Place in a piping bag and decorate each slice with the whipped cream.
  14. Serve immediately or refrigerate for up to 5 days.
  15. You can keep the whipped cream in the piping bag and decorate the slices just before serving. If you decorate all of them, keep in a sealed container to prevent the cream from drying out.


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Keto Red, White & Blue Jello Cake

Greek Souvlaki are one of the easiest Mediterranean-style summer dishes. These marinated meat skewers can be prepared using just a few common ingredients: meat, olive oil, lemon, herbs, salt and pepper.

Souvlaki are traditionally served in pita bread together with Tzatziki and vegetables; sometimes Greek salad, sometimes shredded lettuce, tomatoes and other veggies.

To keep this recipe low-carb, we are simply skipping the bread and serving these skewers with lots of Tzatziki instead. Souvlaki are not just low in carbs, they are also high in protein which means that they will help you stay full for longer.

Recipe Tips

To make Chicken Souvlaki we are using a cast iron griddle pan. Souvlaki can also be prepared in the oven just like these Lamb Souvlaki Skewers, or on a barbecue.

If you're using wooden skewers and planning to bake the souvlaki in the oven or on a barbecue instead of a griddle pan, place the skewers in a bowl filled with water while the meat is marinating. This will prevent the exposed parts of skewers from burning.

Serving Suggestions

Authentic Greek Souvlaki can be served with any summer salads and dips such as:

Preparation time

Hands-on:    30 minutes
Overall:     2 hours 30 minutes

Nutritional values (per serving, 2 skewers)

Total Carbs 2.6 grams
Fiber 0.8 grams
Net Carbs 1.8 grams
Protein 50.8 grams
Fat 24 grams
of which Saturated 3.8 grams
Energy 440 kcal
Magnesium 68 mg (17% RDA)
Potassium 799 mg (40% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (48%), fat (50%)

Ingredients (makes 4 servings)

  • 4 chicken breasts (900 g/ 2 lbs)
  • 1/3 extra virgin olive oil (80 ml)
  • 6 tbsp chopped herbs such as mint, tarragon and/or oregano
  • juice from 1 lemon (60 ml)
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Instructions

  1. Start by marinating the chicken. Cut into large (about 2 inch/ 5 cm) pieces and place in a bowl. Add olive oil, chopped herbs, juice from 1 lemon, salt and pepper.
  2. Mix to combine and cover all the chicken pieces in the marinade. Cover and refrigerate for at least 2 hours or overnight.
    Note: You can use any fresh herbs including mint, tarragon, oregano, basil, rosemary, dill or thyme. A combination of mint and oregano and/or tarragon always work well with chicken.
  3. Once ready to cook, pierce 4 to 5 pieces onto each skewer until you get 8 skewers, or more if using shorter skewers.
  4. Cook the skewers in batches on a hot a griddle pan undisturbed for 3 to 4 minutes, and then turn 90 degrees, until browned and cooked from all sides. As you turn each skewer, brush it with the leftover marinade.
  5. It will take 12 to 16 minutes to cook the chicken skewers through.
  6. Remove from the pan and set aside to cool for 5 minutes before serving.
  7. Serve with any salads or dips (see recipe tips above). Eat warm or refrigerate for up to 4 days.


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Greek Chicken Souvlaki Skewers

These finger-licking good, oven baked pork ribs are marinated in spices, baked until fall-apart-tender and then brushed with the most delicious sugar-free chocolate BBQ sauce!

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Low-Carb Oven Pork Ribs with Barbecue Sauce

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