Love Reese's peanut butter cups? Then you'll love these healthy sugar-free peanut butter & milk chocolate cups!

The recipe is really simple and doesn't require any additional sweetener. We've got creamy peanut butter layer sandwiched between two layers of sugar-free milk chocolate. And if you prefer dark chocolate, you can use 85% or 90% chocolate chips instead.

Can't eat peanut butter? You can use almond butter instead or try toasted coconut butter like I did in these Toasted Coconut Chocolate Cups. You can even make them nut-free and coconut-free and try these White Chocolate Raspberry Cups!

When choosing sugar-free chocolate, opt for products sweetened with stevia, Erythritol, Xylitol or Allulose. Avoid chocolate chips and bars sweetened with Sorbitol, Maltitol or IMOs and these would spike your blood sugar levels despite being used in "sugar-free" products.

You can create your own recipes and make modifications to any of my recipes 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:    15 minutes 
Overall:      1 hour

Nutritional values (per cup)

Total Carbs 11.7 grams
Fiber 7.6 grams
Net Carbs 4.1 grams
Protein 6.6 grams
Fat 25.6 grams
of which Saturated 12.1 grams
Energy 272 kcal
Magnesium 79 mg (20% RDA)
Potassium 158 mg (8% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (10%), fat (84%)

Ingredients (makes 4 cups)

Instructions

  1. Place the peanut butter (smooth or chunky) and half of the coconut oil in a bowl and microwave for a few seconds, until soft enough to mix and combine.
  2. Place a bowl over saucepan filled with about 1 cup (240 ml) of water and bring to a boil. Keep on low heat and make sure the water doesn't touch the bowl (or you can use a double boiler). Add the milk chocolate chips or chopped chocolate bar and the remaining coconut oil and let it melt. Stir to combine and take off the heat.
  3. Use a silicon muffin pan and spoon about a tablespoon (15 ml) into each cup. Place it the freezer for 10 minutes to set.
    Note: We're using a medium sized muffin tray to make medium cups but you can use a smaller muffin pan to make more bite-sized mini cups.
  4. Add the peanut butter layer, a heaped tablespoon per cup. Place back in the freezer for 10 minutes.
  5. Once set, add the remaining melted milk chocolate, about 1 tablespoon (15 ml) each. Sprinkle with a few flakes of sea salt. Return back into the freezer to set for another 10 to 15 minutes.
  6. When set, pop out of the silicon pan and keep refrigerated in a sealed container in the fridge for up to 5 days. Freeze for up to 3 months for longer storage.
  7. Enjoy directly from the fridge or freezer.


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Sugar-Free Peanut Butter Milk Chocolate Cups

If you’re short on time but need a good-for-you keto side dish that’s also impressive enough to serve to guests, you can’t do better than this buttery herbed spinach & cauliflower mash!

Cauliflower is the perfect alternative to starchy potatoes, and if prepared the right way, you won't even know there are no potatoes. You can do that by adding flavor from caramelized onions, garlic and butter, and by blending it until very smooth and creamy.

This cauliflower mash is different because it uses two nutrient-packed vegetables — spinach and watercress. It's so good for you that I decided to call it "superfood" mash. This mash is diabetic-friendly and has the perfect balance of healthy fats and nutrient-dense vegetables. This recipe is a great example of a healthy Mediterranean keto approved recipe which emphasizes the importance of healthy fats and nutrient density (even better if you swap the butter with extra virgin olive oil!)

You can serve this creamy cauliflower mash with any proteins such as roast chicken, pan-fried salmon, pork chops, tenderloin, lamb chops, and any seafood.

This creamy green mash recipe is originally from my Beginner's KetoDiet Cookbook. Check it out for over 100 more delicious low-carb recipes!

Preparation time

Hands-on:     15 minutes
Overall:      20-25 minutes

Nutritional values (per serving, about 1 cup, 220 g/ 8 oz)

Total Carbs 10.9 grams
Fiber 4.3 grams
Net Carbs 6.6 grams
Protein 4.6 grams
Fat 15.8 grams
of which Saturated 9.6 grams
Energy 191 kcal
Magnesium 58 mg (15% RDA)
Potassium 740 mg (37% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (10%), fat (76%)

Ingredients (makes 4 servings)

  • 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
  • 1 small yellow onion, chopped (70 g/ 2.5 oz)
  • 1 clove garlic, minced
  • 1 tbsp ghee or extra virgin olive oil (15 ml)
  • 150 g fresh spinach (5.3 oz)
  • 50 g fresh watercress or more spinach (1.8 oz)
  • 1/2 stick butter or ghee (57 g/ 2 oz) or 1/4 cup extra-virgin olive oil (60 ml/ 2 fl oz)
  • 1/4 cup fresh basil or parsley
  • sea salt and black pepper, to taste

Instructions

  1. Place the cauliflower florets in a steamer, and cook for 10 to 12 minutes. Once the cauliflower has cooked, remove from the heat, remove the lid and let the steam escape.
  2. While the cauliflower is cooking, peel and dice the onion and mince the garlic. In a pan greased with ghee or olive oil, cook the onion over medium-high heat until lightly browned, 5 to 7 minutes. Add the garlic, and cook for 1 minute more. Take off the heat and set aside.
  3. Boil water in a kettle and pour in a bowl with spinach and watercress. Leave in the hot water for 30 seconds to wilt and then strain and transfer to a bowl filled with ice water to stop the cooking process. Drain and squeeze excess liquid out.
  4. Place the drained greens in a blender with the cauliflower, caramelized onion and garlic, butter (or olive oil for dairy-free), and fresh herbs (basil or parsley), plus salt and pepper to taste. Process until smooth and set aside.
  5. To serve, optionally add some more butter or olive oil on top. To store, let it cool, cover, and refrigerate for up to 5 days.
  6. Reheat before serving and try with pan-fried salmon, roast chicken, steak or pork chops.


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Superfood Mediterranean Cauliflower Mash

Want to make a really easy low-carb salad that's ultra low in carbs, Whole 30 approved, high in vitamins, minerals and antioxidants?

This is the perfect recipe for those who are following the Mediterranean Keto approach which emphasizes the importance of healthy fats, especially omega 3s and monounsaturated fats, and anti-inflammatory and nutrient-dense whole foods. Simply put, it's the healthiest version of the ketogenic diet!

We've got crunchy Romaine lettuce with a generous portion of arugula (also known as rocket), plus sweet red onions all covered in the most delicious zingy dressing made with extra virgin olive oil, anchovies and capers.

Here's why this is a superfood salad:

  • Arugula is one of most nutrient-dense foods on the planet.
  • Extra virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants.
  • Capers and red onions are the two richest sources of quercetin, one of the strongest antioxidants found in food! Just one tablespoon of capers contains more than twice as much quercetin as the average American gets in his/her entire diet and quercetin in red onions is highest near the base of the onion.

You can't go wrong by serving this easy low-carb salad with any proteins such as roast chicken, duck, salmon, pork chops, steak and any fish or seafood. This salad will be perfect with our Salmon Broccoli Cakes!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving, about 2 cups)

Total Carbs 6.3 grams
Fiber 2.4 grams
Net Carbs 3.9 grams
Protein 3.7 grams
Fat 28.1 grams
of which Saturated 3.9 grams
Energy 283 kcal
Magnesium 28 mg (7% RDA)
Potassium 330 mg (17% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (5%), fat (90%)

Ingredients (makes 4 servings)

Anchovy-caper dressing:
  • 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
  • 3 tbsp fresh lemon juice (45 ml)
  • 6 canned anchovy fillets, chopped
  • 2 tbsp capers, drained (17 g/ 0.7 oz)
  • 1 clove garlic, minced
  • 1/4 tsp ground black pepper
  • 2 tbsp chopped fresh parsley
Salad:
  • 85 g fresh arugula (3 oz)
  • 1 head Romaine lettuce, sliced (250 g/ 8.8 oz)
  • 1 medium red onion, sliced (100 g/ 3.5 oz)
  • 2 tbsp capers, drained (17 g/ 0.7 oz)

Instructions

  1. To make the dressing, place all of the ingredients in a mortar and crush with a pestle. Alternatively, finely chop all of the ingredients and place everything in a small jar. Close with a lid and then shake until well combined.
  2. Wash the greens and place in a salad spinner to drain. Place in a bowl and add the sliced onion.
  3. Toss to combine and drizzle the prepared dressing over the greens. Top with the remaining capers.
  4. Eat immediately or place in the fridge and store for up to a day. You can serve this as a side with any proteins such as steak, roast chicken or our Salmon Broccoli Cakes.


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Arugula Salad with Anchovy Caper Dressing

If you like easy low-carb meals that can be prepared in under 30 minutes, freezer-friendly and can be made in large batches, this is the recipe for you!

These fish cakes are not just keto but also Whole 30 approved. They can be made with canned salmon or cooked skinless salmon fillets. If you don't have any fresh broccoli, feel free to use frozen broccoli instead.

You can serve these patties with our Tartar Sauce with Pickles and Capers for an ultra low-carb meal, or add a bowl of dressed greens like these Mixed Leaf Salad or a simple salad like this Low-Carb Veggie Ranch Salad for a more satisfying meal.

Preparation time

Hands-on:    15 minutes
Overall:     30 minutes

Nutritional values (per serving, 4 cakes)

Total Carbs 8.3 grams
Fiber 3 grams
Net Carbs 5.2 grams
Protein 32.6 grams
Fat 16.2 grams
of which Saturated 3.4 grams
Energy 305 kcal
Magnesium 47 mg (12% RDA)
Potassium 643 mg (32% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (44%), fat (49%)

Ingredients (makes 4 servings)

Salmon broccoli cakes
  • 1 broccoli (300 g/ 10.6 oz)
  • 400 g canned wild salmon or skinless cooked salmon (14.1 oz)
  • 1 clove garlic, minced
  • 1 small red onion, finely diced (60 g/ 2.1 oz)
  • 1 tbsp lemon juice (15 ml)
  • 1 tbsp chopped parsley
  • 1 tbsp chopped dill
  • 2 large eggs
  • 2 tbsp coconut flour (16 g/ 0.6 oz)
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 2 tbsp virgin avocado oil or olive oil (30 ml)
  • Optional to serve: Tartar Sauce with Pickles and Capers

Instructions

  1. Cut the broccoli into florets and place in a steamer pot. Add them to a steamer inserted into a pot with about an inch of boiling water. Steam for about 5 minutes. Take off the heat and run cold water over it.
  2. Chop the broccoli into small pieces and place in a mixing bowl. Add all of the remaining ingredients except the cooking oil in a mixing bowl: minced garlic, chopped onion, 1 tablespoon of the lemon juice, 1 tablespoon each of parsley and dill, eggs, coconut flour, salt and pepper.
    Note: Instead of canned salmon you can use cooked skinless salmon fillets. Simply cook the salmon fillets on a pan lightly greased with olive oil for about 5 minutes. Flip on the other side and cook for 2 to 3 more minutes. Let the fillets cool down and then flake into a bowl.
  3. Scoop some of the salmon mixture into a 1/4-cup measuring cup (about 57 g /2 oz) and press down with the back of a spoon to pack it tightly. Turn the measuring cup over onto a plate or a chopping board; repeat until you get 16 patties.
  4. Heat a large pan greased with the virgin avocado oil (or olive oil) over medium heat. Once hot, add as many patties as you can fit in a single layer. Cook on each side for 4 to 5 minutes and use a spatula to flip them over. Do not force the patties out of the pan: if a patty doesn’t release when you try to flip it, cook it for a few more seconds until it’s crisp and ready to flip.Once cooked, set the cooked patties aside.
  5. You can serve these patties with our Tartar Sauce with Pickles and Capers, lemon wedges and a bowl of dressed greens.
  6. To store, place the cooled patties and the tartar sauce in separate airtight containers and refrigerate for up to 3 days.


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Low-Carb Salmon Broccoli Cakes

This low-carb Pecan Cinnamon Streusel Coffee Cake is a great option for any occasion. You can serve it for breakfast, or with coffee as an after-dinner dessert. It’s the kind of low-carb coffee cake that works all year round, especially in cold winter months.

We've got soft, moist and buttery vanilla almond sponge cake topped with crunchy streusel layer made with chopped pecans, cinnamon and dark chocolate. This cake is simply irresistible!

Recipe Tips

With this low-carb cake you can adjust they sweetness to your liking by changing the amount of sweetener and/or using optional glaze on top.

When I first made this recipe a couple of years ago, I used less sweetener in the sponge and unsweetened 100% dark chocolate in the streusel topping. While I liked it this way, I thought it may not be sweet enough for most people so I ended up adding a little more sweetener to the cake base and using a 90% chocolate bar in the streusel topping instead.

Another way to add sweetness would be to make a glaze and drizzle it on top after baking. To do that, you can use classic sugar-free royal icing from [this Decorated Gingerbread Cookies]/Blog/lchf/decorated-low-carb-gingerbread-cookies) or cream cheese frosting from this Keto Cinnamon Rolls.

If you like this coffee cake recipe, you might also like:

Preparation time

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

Nutritional values (per serving, 1 slice)

Total Carbs 9.1 grams
Fiber 4.1 grams
Net Carbs 5.1 grams
Protein 10.2 grams
Fat 36.5 grams
of which Saturated 12.2 grams
Energy 390 kcal
Magnesium 77 mg (19% RDA)
Potassium 288 mg (14% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (10%), fat (85%)

Ingredients (makes 12 servings)

Streusel topping:
Cake base:

Instructions

  1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Line the bottom of a 9-inch spring pan with parchment paper. (You can also use a deep 8-inch spring pan.)
  2. Start by preparing the streusel topping. Chop the pecans and dark chocolate.
  3. Add all of the topping ingredients into a bowl: chopped pecans, dark chocolate, cinnamon, brown sugar substitute, salt and 2 tablespoons of melted butter.
  4. Stir to combine and set aside while you prepare the cake.
  5. Start with the wet ingredients. Crack the eggs into a bowl and and add the remaining melted butted, sour cream and vanilla extract. Beat with a whisk until well combined.
  6. In another bowl combine the dry ingredients: almond flour, coconut flour, whey protein powder, granulated sweetener, baking powder and salt. If you're using vanilla bean powder instead of liquid extract, you can add it too.
  7. Process until well combined using an electric mixer or a stand mixer.
  8. Add the liquid ingredients while beating, until smooth batter forms.
  9. Pour in the lined cake tin and spread evenly using a spatula.
  10. Sprinkle with the prepared streusel topping. Place in the oven and bake for about 45 minutes or until cooked through. If the top browns too quickly, loosely cover with a piece of parchment paper or baking foil. (A wooden stick inserted into the cake should come out clean.)
  11. Remove from the oven and let it cool down to room temperature before removing from the cake tin and slicing. You may need to run a sharp knife around the edges to help release the cake. For optional glaze options, see recipe tips above.
  12. Store at room temperature for up to 2 days, in the fridge for up to 5 days, or freeze for up to 3 months.


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Low-Carb Pecan Cinnamon Streusel Coffee Cake

These Ranch Chicken Foil Packets are so easy to make with just a few common ingredients. It's a minimum clean up, maximum flavor low-carb lunch or dinner recipe you will love!

We're using cauliflower instead of potatoes, a more common but high-carb ingredient. Apart from cauliflower you can try other options such as turnips, broccoli or asparagus. We're using chicken breasts and bacon which makes this a great high-protein option for those who are following a higher protein low-carb diet.

When cooking a tin foil packet meal like this one, make sure to use a heavy duty aluminum foil. This will prevent tearing and losing any of the flavorful juices and keeping the meat moist and tender.

If you don't have any aluminum foil, simply bake these in a small, deep baking dish covered with a lid. Optionally you can remove the lid for the last 5 minutes of the baking process to crisp up.

Is Aluminum Safe?

Aluminum has been a hot topic on some health blogs, often criticized for being dangerous and even causing cancer. But is this truly a valid concern?

Here's are the facts. While it's true that some aluminum gets into food when you use aluminum foil or cook with aluminum cookware, and that this effect is enhanced when using acidic foods,  this systematic review from 2016 found no negative health effects in healthy adults. It's also very unlikely that you'll be using aluminum foil every day, enough to worry about any potential toxicity.

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:     40 minutes

Nutritional values (per serving, 1 chicken fillet with vegetables)

Total Carbs 10.4 grams
Fiber 3.5 grams
Net Carbs 6.9 grams
Protein 52.6 grams
Fat 46.6 grams
of which Saturated 18.2 grams
Energy 673 kcal
Magnesium 89 mg (22% RDA)
Potassium 1,190 mg (60% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (32%), fat (64%)

Ingredients (makes 2 servings)

  • 1/3 cup Homemade Ranch Dressing (80 ml/ 2.7 fl oz)
  • 2 slices bacon (60 g/ 2.1 oz)
  • 1 tbsp ghee or extra virgin olive oil (15 ml)
  • 2 chicken breasts, skinless and boneless (340 g/ 12 oz)
  • pinch of sea salt and pepper
  • 1/2 cup grated cheddar cheese (57 g/ 2 oz)
  • 1/2 medium cauliflower, sliced (300 g/ 10.6 oz)
  • 1 large onion, green parts only (25 g/ 0.9 oz)

Instructions

  1. Preheat oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Prepare the Ranch Dressing. You'll only need part of the recipe. Store the remaining dressing in the fridge in a sealed jar for up to 5 days.
  2. Cook the bacon in a skillet greased with ghee or olive oil. Cook for a few minutes until crispy and then transfer to a plate. Once cool enough to touch, break into small pieces.
  3. To prepare the chicken breast, season with salt and pepper. Place chicken breasts in the pan where you cooked the bacon and cook on medium-high for about 3 minutes. Flip the chicken breast and cook for another 3 minutes, until lightly browned. Remove from the heat.
  4. Cut the cauliflower into florets and then each floret into slices, no more than 1 cm (1/2 inch) thick.
  5. Place the cauliflower on a piece of heavy-duty foil (a piece of foil per serving). Top with half of the prepared ranch dressing. Add a piece of browned chicken to make each foil packet. Finally add the remaining dressing. Add grated cheddar cheese, crumbled bacon and sliced green onion (you can reserve some onion for serving).
  6. Fold foil around chicken and cauliflower and seal tightly. Place on a baking sheet or in a baking tray. Bake for 25 to 30 minutes, until the chicken is cooked through and the cauliflower is tender.
  7. Remove from the oven and let it cool down for a few minutes before serving. To store, remove from the packets, place in a glass container and refrigerate for up to 4 days.


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Low-Carb Ranch Chicken Foil Packets

There are so many reasons why you should love liver. Liver is a superfood that is rich in vitamin A, vitamin B12, and copper, plus high-quality protein.

Did you know that apart from plant foods, chicken liver is a great source of vitamin C? If your carb intake is very low, consider adding chicken liver to your diet.

If you’re new to organ meats, use mild-tasting chicken or turkey livers. Instead of chicken liver you can use calf liver, beef, pork, or lamb liver. Even if you’re not a fan of organ meats, these meatballs are a great way to start because chicken livers have a mild flavor and are masked with sausage and Parmesan in this easy low-carb recipe.

These meatballs can be made with any gluten-free pork sausage meat, or you can make your own. It's easy and this way you don't have to worry about added starches and sugar. You can find the recipe to make grain-free sausage meat at home below.

Homemade Sausage Meat Recipe

  • 750 g ground pork, 15% fat (1.7 lbs)
  • 3 cloves garlic, crushed
  • 3/4 tsp dried sage
  • 3/4 tsp thyme
  • 1/2 tsp dried fennel seeds
  • 1/8 tsp ground nutmeg
  • 1/8 tsp ground cloves
  • 3/4 tsp salt
  • 1/2 tsp black pepper

To make the sausage meat: In a bowl, mix all the ingredients for the sausage meat. Place half of the sausage meat (385 g/ 13.6 oz) in a plastic bag and freeze for later, up to 3 months.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving, 5 meatballs)

Total Carbs 2.2 grams
Fiber 0.5 grams
Net Carbs 1.7 grams
Protein 33.4 grams
Fat 34.4 grams
of which Saturated 15.8 grams
Energy 455 kcal
Magnesium 35 mg (9% RDA)
Potassium 388 mg (19% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (30%), fat (68%)

Ingredients (makes 4 servings, 20 meatballs)

  • 400 g gluten-free pork sausage meat (14.1 oz) - check recipe tips for homemade sausage meat
  • 170 g chicken livers, finely chopped (6 oz)
  • 1 cup grated Parmesan cheese (90 g/ 3.2 oz)
  • 1 large egg
  • 1/2 tsp sea salt
  • 2 tbsp ghee, virgin avocado oil or olive oil (30 ml)

Instructions

  1. To prepare the livers, place them in a bowl filled with lemon water (2 cups of cold water with a tablespoon or two of lemon juice) and refrigerate for at least 30 minutes or overnight. This step is optional but recommended as it will make the livers taste milder.
  2. Preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Finely grated the Parmesan cheese.
  3. Place the sausage meat with the chicken livers, cheese, egg, and salt into a bowl.
  4. Mix until well combined.
  5. Using your hands, create 20 medium sized meatballs (about 35 g/ 1.2 oz each). Place them on a baking tray lined with parchment paper and drizzle with melted ghee, virgin avocado oil or olive oil.
  6. Bake for 20 to 25 minutes, turning turning the meatballs half way to ensure even browning, until golden brown and cooked through.
    Note: You can cook the meatballs on a skillet instead. To do that, heat a large skillet greased with ghee over high heat. Once hot, reduce the heat to medium-high and add the meatballs. Cook for about 2 minutes, or until crisp. Turn on the other side using a fork and cook for another 2 minutes, or until cooked through.
  7. Serve with low-carb sides or salads of choice or pack into your lunchbox together with fresh veggies and some avocado oil mayo. Serve warm or let them cool down and refrigerate for up to 4 days. To store for longer, freeze for up to 3 months.


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Make-Ahead Cheesy Sausage Liver Meatballs

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