Keto Pumpkin Bread with Chocolate Swirl (nut free, dairy free)

paleo pumpkin bread

This keto pumpkin bread when you to my newsletter subscribers last week. Yup, if you’re on my newsletter you get exclusive access to recipes first. Some of those awesome recipes never make it on to the blog! But this one has such a fan base, well, I thought, let’s put it somewhere more permanent.

keto pumpkin bread

keto pumpin bread

Holidays Made Whole: A Free Holiday Guide with 5 exclusive recipes including crustless pumpkin pie! 

Ingredients for this Keto Pumpkin Bread are nothing fancy. You should have it all in your pantry. But in case you don’t you can find them on Amazon too!


pumpkin bread


Keto Pumpkin Bread with Chocolate Swirl (nut free, dairy free)

pumpkin bread

Easy and delicious keto pumpkin bread filled with chocolate!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 45
  • Total Time: 55 minutes
  • Yield: 8 slices
  • Category: dessert
  • Method: baking
  • Cuisine: american


1/2 cup coconut flour

2 tbsp tigernut flour or flaxseed meal

1 tsp baking soda

1/4 teaspoons fine salt

2 teaspoons pumpkin pie spice

1/4 cup pumpkin purée

4 large eggs, room temp

1/2 cup coconut oil or butter, melted

1/3 cup powdered or granulated sweetener (I used confectioner’s Swerve)

2 tsp vanilla extract

4oz water, hot

1/2 bar dark chocolate chopped (I used Lily’s 70% dark)

8 x 4 non-stick loaf pan
coconut oil spray 


Pre-heat oven to 375F.

In a large bowl whisk together the flours, salt, baking soda and spice. Then mix in the pumpkin until a crumbly dough forms.

In the bowl of your stand mixer beat the eggs, until frothy (about 2 minutes on high).
Lower the speed. Add in the melted fat and the sweetener and then bring the speed back up to high for another 5 minutes.

Add the egg mix to the flour mix and stir to combine adding in the vanilla extract as you go.

Slowly add in the hot water and you stir until the dough becomes a batter.

Pour half the batter into a greased loaf pan (standard size). Then add in the chopped chocolate and spread it out. Cover with remaining batter.

Bake at 375F, in the middle rack for aprx 50 minutes or until the top is dark brown and a toothpick inserted in the center comes out clean. Baking times will vary depending on your oven.

Let it cool for 15 minutes before slicing.


3.2 net carbs per slice when using Swerve and Lily’s chocolate. 


  • Serving Size: 8
  • Calories: 203
  • Fat: 17.2g
  • Carbohydrates: 15.4g (- 7.4 sugar alcohols)
  • Fiber: 4.8g
  • Protein: 4.8g

Keywords: keto pumpkin bread

Is Keto Right For You?

Crispy Bratwurst with Glazed Brussel Sprouts (Keto, Paleo, Whole30)

Made Whole: more than just dairy free keto cookbook

Keto Fudge Brownies (Easy, Delicious, Dairy and Nut Free)

keto fudge brownie

Keto brownies are sort of my thing. You see the most popular recipe on my site, for over a year running… a keto brownie! My flourless avocado brownies to be exact, followed by flourless pumpkin brownies! I personally prefer the pumpkin brownies, that was until yesterday. Yesterday I made these keto fudge brownies and yup, they’re my new favorite. Hands down!

dairy free keto brownie

How Are They So Fudgey?

It’s all about the melted chocolate. Melting down chocolate chips, and then mixing it with egg, similar to my souffle-like 3 ingredient mug cake (recipe here), it creates this ganache-like, chocolate mass that is so decadent. Then you mix it in with even more chocolate (unsweetened cacao powder) and you get this thick, super chocolate batter.

dairy free keto brownie

These Are Decadent

You have been warned! These keto fudge brownies, made with stevia-sweetened chocolate (or very dark chocolate) and sweetened with Lakanto are RICH. Finished off with flake sea salt and cut into four large pieces, I actually recommend cutting 8 pieces!  Small brownie bites are equally satisfying.

keto fudge brownie

Keto Fudge Brownie Substitutions

The recipes calls for 3 large eggs. Sorry, I don’t think an egg replacer will work, but you’re welcome to try and report back to me.

Yes, you can use cocoa powder over cacao powder, although cacao powder is usually much better quality and healthier for you.

I used Lakanto, but you can use Swerve too, I prefer the confectioners kind because it doesn’t have the cooling aftertaste, if you use swerve you might want to add a little stevia too. I find that swerve or pure eryrhritol isn’t as sweet as Lakanto that also uses monk fruit.

For the paleo people, Coconut Palm Sugar or Maple Sugar will work in equal amounts. I don’t recommend stevia, because it will alter the flavor, and powdered stevia even less because that stuff is usually full of junk.

The recipe uses 3 tablespoons of coconut flour. If you want to try with almond meal you would need to use 9 tablespoons of almond meal, but I can’t make any promises.

If you want to try with something other than coconut cream (the milk fat that separates from a can of full-fat coconut milk you can try cashew cream, I have a recipe here. 

Okay! Now let’s make some delicious keto fudge brownies! 

dairy free keto brownie

These Keto Fudge Brownies are nut and dairy free and absolutely decadent! Made with a lots of chocolate and other real food ingredients, yum!

Scalllion Pork Patties with Ginger Sauce

Savory Vegetable Waffles (paleo, keto)



Keto Fudge Brownies (Easy, Delicious, Dairy and Nut Free)

keto fudge brownie

Delicious, decadent, soft and fudgey keto brownies that are dairy and nut free! Brands used linked in post above!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 6
  • Category: brownies
  • Method: baking
  • Cuisine: dessert


1/2 cup dark chocolate baking chips or chopped up dark chocolate

1/2 cup coconut cream (unsweetened coconut milk fat from full fat canned coconut milk)

3 large eggs, room temperature

1/2 cup cacao powder

1/2 cup Lakanto granulated sweetener (see post for substitutions)

3 tablespoons packed coconut flour

1/4 teaspoons fine salt

1 teaspoon vanilla extract

coconut oil spray

4 cup glass bakeware (I use pyrex 5×5)

Flake salt to garnish, optional


Pre-heat oven to 350F.

Heat a small sauce pot over medium-low heat.

Add in the chocolate chips and stir with a rubber spatula until they are mostly melted.

Add in the coconut cream and continue to stir over medium heat until you have a smooth chocolate sauce. Remove the pot from the heat.

Begin to mix the eggs into the ganache, one at a time,  with a fork. Make sure the first egg in full incorporated (you can’t see the yellow) before adding in the next one. Set aside.

In a large bowl mix together the cacao powder, coconut flour, salt, and sweetener.

Use a spatula to add the wet chocolate mix to the dry chocolate mix. Add in the vanilla extract and fold in until a thick dark chocolate batter forms.

Grease the glass baking dish with coconut oil spray.

Use a spatula to scrape all of the batter into the prepared baking dish. Sprinkle with flake salt.

Bake in the center rack of your oven for 25-30 minutes until the top looks dry and the edges begin to separate from the sides.  *If you are using a metal baking dish it will cook faster, so watch it!*

Remove from the oven, do not cut open yet! This is a VERY moist brownie. You need to let all the melted chocolate in it harden up! Let it cool to room temperature, in a glass dish, this will take 30-45 minutes.

Then it should come out of the baking dish whole, with ease. I use a spatula to lift it up. Place it on a cutting board and cut into 4, 6 or 8 pieces. Share, and enjoy!


See post for substitutions and brand info! 

5.6 net carbs per serving, 1/6 of the recipe. 


  • Serving Size: 1/6 of recipe
  • Calories: 122
  • Fat: 7.5
  • Carbohydrates: 8.9g
  • Fiber: 3g
  • Protein: 5.3g

Keywords: keto fudge brownies


Chewy Chocolate Chip Keto Cookies (Paleo, Dairy Free, Egg Free Option)

pile of chocolate chip cookies on a table


These Chewy Keto Chocolate Chip Cookies are the bees knees. It took a few tries, but I tell ya, they’re the best.


Chocolate chip cookies. I just love them. I will always choose them as the dessert if they are a choice. Crispy, soft, melt in your mouth or chewy. They’re just so good. But alas, once I went grain free it was difficult to find a satisfying recipe.
stack of chocolate chip cookies next to a glass of chocolate milk

I’ve Been Trying For Years

I got close with my Giant Low Carb Cookies… Have you seen that recipe? It’s really good. Really close to perfect. The look, the flavor are spot on. The texture is actually best the next day. I’m realistic, I’m honest. I know the perfect cookie is hard to come by. So when I tell you that THIS IS IT. I am not fucking around.  These gluten free, sugar free, low carb chocolate chip cookies are a favorite of anyone who makes them. 3 NET CARBS PER KETO COOKIE.


For real, chewy.

Chocolately. Absolutely delicious. These are one of the most popular recipes on the blog, second to the Avocado Brownies. These are the cookies people make and then find themselves making them weekly.

Everyone, even non-paleo boyfriends and spouses… mine included… LOVE these.


chocolate chip cookie with a bite taken

chocolate chip cookies on a table


Mix one tablespoon of flaxseed meal with one tablespoon of water and let it sit to get thick and gelatinous about 15 minutes. Use that as your egg. The adorable Sadie from Goodies Against The Grain made them like this and they turned out beautifully! I will test this my self soon! Thank you Sadie!


Shop Ingredients (Amazon Affiliate Links): 






I’ve developed a NUT FREE KETO COOKIE, a version of these cookies that is

JUST AS GOOD! RECIPE IN MY NEW BOOK! Recipe shared exclusively on

Peace Love and Low Carb HERE.nut free keto cookie



Chewy Keto Chocolate Chip Cookies

nut free keto cookie
  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes


  • 1 large egg
  • 3 tbsp melted ghee (coconut oil or softened butter)
  • 1 tsp vanilla extract
  • 1/3 cup Swerve Sweetener, Lakanto (or coconut palm sugar for paleo)
  • 2 cups fine ground almond meal or flour  (from blanched almonds)
  • 1 tbsp pastured gelatin (for chewy factor, but you may omit)
  • 1/2 tsp baking soda
  • 1/2 tsp flake salt (if using fine salt only use 1/4 tsp)
  • 1/3 cup milk (I use cashew milk, or coconut milk)
  • 1 cup chopped chocolate chunks or chips (I use Lily’s)


  1. Preheat oven to 325F convection (or 350F bake).
  2. In a medium bowl, whisk egg until frothy.
  3. Keep whisking as you add in the oil, vanilla, and sweetener.
  4. Mix well.
  5. Add in the almond meal, baking soda, salt, and gelatin.
  6. Whisk to combine the dry ingredients.
  7. Then combine the wet and dry ingredietnts with a spatula until the dough is crumbly.
  8. Add in the milk, mix well until the dough comes together again.
  9. Once the dough is moist, chop the chocolate into small pieces and fold it in.
  10. Shape 1 inch balls with the dough, roll between your hands to make smooth, even balls and place them 2 inches apart on a sheet pan lined with parchment paper.
  11. Gently flatten the cookies with the palm of your hand or the back of a spoon.
  12. Bake 15 minutes or until the base of the cookies turns golden brown.
  13. Remove from oven, let cool for ten minutes.
  14. Enjoy!
  15. Makes about 20 cookies.


  • The gelatin is there to make them chewy once the cookies cool down. You can use peptides if you want a protein boost or you can omit them all together, the recipe is still bombdotcom.
  • Macros, per cookie: C 113, F 11.2, Carbs 3.2, P 3.7


  • Serving Size: 24


Flourless Avocado Brownies (Keto, Paleo, Dairy Free)

Breakfast Cookies (Paleo, Grain Free, Flourless)

Cardamom Spiced Chocolate Chip Cookies


Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

Chia seed pudding is such an easy peasy, treat like food! It’s definitely under the real food category though. Chia seeds are definitely a super food and this recipe adds in hemp hearts for added protein, and then cold brew and coconut butter for a fat, protein and fiber packed no-cook meal that will keep you satisfied for hours.

cold brew chia seed pudding keto chia seed pudding

This meal in a jar is dairy free keto and delicious. If you omit the collagen, it’s even vegan! Whoa. I know. Who am I?

chia seed pudding

What’s so Super about these Super Foods?

Chia seeds are a great source of calcium and potassium and are pretty much all fiber with some protein and fats.

Hemp hearts are a great source of omega fats and the only plant-based source of protein with all amino acids and are over 25% protein! Also low in carbs, that are entirely fiber too these are the perfect addition to your low carb chia seed pudding.

I also use coconut butter and coconut milk to add natural sweetness and more healthy fats, you want a good ratio of fats to protein to fiber, this will keep you in ketosis and keep you full!

The cold brew, I like using THIS ONE, gives a nice energy boost, I love having this in the morning after my workout, but you can also use chai tea, matcha or just plain water if you don’t do caffeine.

The Ceylon cinnamon is great for blood sugar control and adds delicious flavor. Unrefined salt for trace minerals. Vanilla extract for flavor. Stevia leaf extract is optional for additional sweetness.

protein chia pudding

Dairy Free Keto Cold Brew Protein Chia Seed Pudding! Enjoy!


Quick Start Guide to Dairy Free Keto

Keto Hamburger Soup (Dairy Free, Paleo, Whole30, Nightshade Free)

Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)


Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

A dairy free, keto, chia seed pudding packed with protein and healthy fats! Dairy Free!  All brands used linked above in post text!

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 3 servings
  • Category: no cook


2/3 (scant) cup chia seeds (or 9 tablespoons)

2/3 cup hemp hearts

1 cup full fat, unsweetened coconut milk

2 cups cold brew

2 teaspoons vanilla extract

30 drops liquid stevia (optional)

1/2 teaspoon Himalayan salt

1 teaspoon ceylon cinnamon

2 tablespoons collagen peptides (optional)

1/4 cup coconut butter (optional)


In a large bowl whisk together the chia seeds and hemp hearts.

Add in the coconut milk, cold brew, vanilla, stevia, salt, collagen and cinnamon, whisk continuously for 1 minute. Set aside.

In a small skillet melt the coconut butter over medium heat until it smells toasty and a few parts are lightly browned.

Begin whisking the chia seed pudding again and add in the toasted coconut butter as you whisk. Whisk for one minute, then quickly distribute the pudding between 3 jars.

Close with lids and let them set in the fridge at least 4 hours before enjoying!


  • Serving Size: 1/3 of recipe
  • Calories: 450
  • Fat: 26g
  • Carbohydrates: 28g
  • Fiber: 20g
  • Protein: 24g

Keywords: dairy free protein chia seed pudding

Product Spotlight: Nush Cakes | Delicious Dairy Free Keto Treat

Okay people, hold on to your britches. I, yes, I, Cristina am promoting not only a sweet treat but a packaged one at that. Pigs can fly apparently!

I was first introduced to Nush Cakes at Kyndra’s house, some of you may know her at Peace Love and Low Carb. I was weary at first. I grabbed the colorful packet, containing an individual little cake in it. Proceeded to turn it over and read the ingredient list.

blueberry cake

I was impressed. No, really. A packaged keto food that didn’t include dairy, nuts or fillers. Made with organic ingredients. These cakes use flaxseed (which is naturally high in fiber), coconut oil, erythritol and monk fruit.

Bonus, the blueberry flavor tastes like real deal blueberry muffins. The carrot cake is very impressive. They are soft, moist, taste downright sinful and you know what? No weird digestion issues, aftertaste or negative side effects.

You can order them HERE. SAVE 20% with code: CASTAWAY (only valid thru Oct)

keto cakes

colorful nush cakes

So….what are Nush Cakes and where did they come from?

Created by a mama who wanted to make low carb, low sugar food for her family. Muffy Mead-Ferro is all of us, trying to get our families to eat better!

The more we read and the more we know about how our bodies work, the more committed we are to helping people get off the sugar-and-carb roller coaster. And it is a roller-coaster! Have you ever noticed when you have one chocolate chip cookie, all you want is 10 more? That’s partly because your blood sugar is spiked, and then crashes, and the quickest way to prop it up again is more sugar. Meanwhile, you’re growing a huge colony of sugar-loving microbes in your gut that are also demanding more sugar. We think it’s time to turn this train around! -Nush Cakes Mission

nush cake

The Ingredients

All of the flavors are made from the same base:

Water, Organic Flaxseed Meal, Organic Coconut Oil, Egg, Organic Glycerin + Organic Baking Soda.

Then natural flavors like rosemary extract, sea salt, blueberry etc are added for flavor variations. Full disclosure… the BLUEBERRY is hands down my favorite, and it’s NUT FREE TOO!

Yes, dairy and nut free, organic keto snack. Bonus because they are made with flax they are organically high in fiber, so the net carb count is really low. None of that smoke and mirrors where a fiber is added to a recipe to achieve this. These cakes are the real deal.

So there you have it! I’m excited about these. I like to company and I reached out to them, and they were really stoked to help me spread the word.

So much so that they gave me a killer discount code for you CASTAWAY will save you 20% on all your purchases through October! 

I like to serve it up with some whipped coconut cream, lemon zest and flake salt. So delicious!

Low Carb Chocolate Chip Cookies (Paleo, Keto)



Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)


These allergen friendly fat bombs are delicious! They’re made with sunflower seed butter, hence the name: Sunshine Fat Bombs. The sun butter is mixed with coconut cream and coconut oil. Lightly sweetened, splash of vanilla. Finished off with a layer of dark chocolate and flaked salt. What’s not to like?

Similar to peanut butter cups, these nut and dairy free fat bombs are creamy and light and like a classy cousin of the peanut butter cup.


Low Carb Sweetener Guide

I use Anthony’s Goods Erythritol for this. Swerve has been giving me cramps, I think it’s the oligosaccharides which are a pre-biotic fiber.  These non-digestible fibers tend to be rough on the gut.

Stevia Glycerite is another favorite of mine. It’s not as sweet as the other liquid stevia. The glycerite is thick, like syrup and about 3x as sweet as sugar. I also don’t experience and aftertaste with it.

Monk fruit is picking up popularity, but Pure Monk fruit is sooooo strong it’s hard to use. Lakanto brand markets as a monk fruit sweetener but it’s really a blend of erythritol and monk. Folks seem to really like it though.

If you don’t do low carb sweeteners I would recommend honey for these.

A complete guide to low carb sweeteners HERE.



More About These Fat Bombs!

This recipe is a no-bake recipe. You don’t even have to heat the mix. Boom. Perfect summer treat.

I like using Alter Eco 90% dark chocolate, you can also use Lily’s Dark Chocolate or unsweetened dark chocolate.

For the flake salt, I keep a box of Maldon Flake Salt around for these finishing touches, but you can use regular salt or omit it.

As for the mold, these are big ice cube molds I found at Target, you can use these, these or these.

You can get all the ingredients for these at 25-50% on THRIVE MARKET! Check it out, Now! 




Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)


These dairy free, nut free, fat bombs are easy to make and delicious!

  • Author: Cristina Curp
  • Prep Time: 10
  • Total Time: 10
  • Yield: 6


1/4 cup sun flower seed butter, I use this one 

1/4 cup coconut cream (from a chilled, full fat coconut milk can)

3 tablespoons coconut oil, divided

1/4 teaspoon fine salt

2 tablespoons erythritol, or preferred sweeter, see substitution guide above

1 teaspoons vanilla extract

6 squares dark chocolate (about 50 grams)

Flaked salt, optional



Start with room temperature ingredient. If your coconut oil is solid run the jar under warm water to liquefy. Combine the sunflower seed butter, coconut cream, 2 tablespoons coconut oil, fine salt, sweetener, and vanilla until smooth. I use a small whisk.

Distribute the mix into 6-8 slots of a silicone mold, cupcake mold etc. Tap the tray or mold on the counter to settle the mix flat in each slow. If it’s really thick use a small spoon to flatten. Place in the freeze on a flat surface.

Chop up the chocolate and put it in a small bowl with the remaining coconut oil. Microwave for 30 seconds. Then stir until liquid. If it has not fully melted, give it another 10 seconds.

Stir well and let is sit at room temperature for 10 minutes. Then take the fat bombs out of the freeze and distribute the melted chocolate between them. For 6 I had about 3 tsp per fat bomb.

Carefully put the fat bombs back in the freezer on a level surface and freeze until hard or overnight. Un-mold, finish with a sprinkle of flake salt. Store in tupper ware in the freezer.



I have not included macros for these because the brand of sunflower seed butter and sweetener used will change that information. I recommend  Keto Diet App to track macros.


  • Serving Size: 1 fat bomb

Keywords: fat bomb

dairy free fat bomb

2018 Wellness Toolbox!

Chocolate Keto Mug Cake (Paleo, Dairy Free, Nut Free)

Flourless Double Chocolate Muffins

Flourless Double Chocolate Muffins

keto muffin

Today is my husband’s birthday! We’re in a new house, with no furniture and bare essentials in the kitchen. Luckily, I have some friends in town that lent me a skillet and a few kitchen wares to include a muffin pan. Hence… MUFFINS! Yup… I was itching to get recipe developing in the new place, and with J’s bday, it just seemed right that it would be a sweet treat. Although these aren’t for his birthday! Ha! Jack really wanted to bake. Today we’re also making the muffins from my cookbook. 

Chocolate Lover’s Muffin

Rich and gooey, made even richer and gooey by the melting chocolate chunks! These flourless muffins are made of eggs, cacao, tahini, and love. Little hands helped stir this recipe together and the hopes of a 5-year-old made it work. Sometimes, I swear, I don’t know how these things turn out. I’m a mix everything up and hope for the best kind of cook. I’m instinctual and the opposite of calculated.

paleo chocolate muffin

Paleo. Check! Keto. Check! Dairy + Nut Free. Check!

Yup, flourless double chocolate muffins check the allergen boxes (except egg free, sorry). Bonus, they’re pretty flexible in terms of seed butter… which what you got. Tahini, sun butter, tigernut butter… even if you want to use peanut or almond butter. It’ll do.

As far as the sweetener I used a mix of stevia and local raw honey since I made these for the boys. But using ChocZero, Lakanto or another low carb liquid sweetener will work just fine. When using a low carb sweetener these bad boys are only 10 total carbs per serving, which is pretty rad for a muffin!

healthy chocolate muffin

keto chocolate muffin

keto chocolate muffin


Flourless Double Chocolate Muffins

keto muffin

One bowl, easy peasy recipe for moist and rich chocolate muffins!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 9
  • Category: keto
  • Method: baking


2 large eggs, room temp

1/4 cup room temp coconut oil (this one)

2 tablespoons nut or seed butter

1/4 cup Lakanto Sweetener or other granulated sweetener

1 teaspoon liquid stevia glycerite, not the regular liquid stevia (this one), optional, see notes

1 sifted cup cacao powder (this one), or use a spoon to fill up your measuring cup, do not scoop it up

1 scant teaspoons salt (this one)

1 teaspoon baking soda

1 teaspoon ground coffee (instant coffee or fresh espresso grind)

1/4 cup coconut cream (this one) or cashew creamer

1/4 cup hot water, more as needed

60 dark chocolate chips or chunks


Pre-heat the oven to 350F. Line a muffin tin with muffin liners and lightly spray with coconut or avocado oil.

In a large bowl whisk together the eggs, coconut oil, and seed butter with a fork until fluffy.  Add in the sweeteners and mix in thoroughly.

Stir in the cacao powder, baking soda, salt, and coffee until well combined, and sort of dry.

Add the coconut cream, followed by the hot water and stir until the mix is fluid again. If the mix is thick like a stiff paste, add in spoonfuls of hot water, one at a time, mixing it in completely before the next,  until it becomes fluid but thick like cake batter!

Give it a taste (that’s right, lick the spatula), adjust salt or sweetness as needed.

Mix in half of the chocolate chunks or chips, if you are using a bar, chop it up into small pieces.

Distribute the batter into the muffin pan, filling 9 slots.

Top each muffin with 2-3 pieces of the remaining chocolate.

Bake for 15-20 minutes until slightly risen and firm looking, remove them from the oven and let them cool completely before handling.


*Nutrition Facts Reflect Use of Low Carb/Calorie Sweetener Like Lakanto, total carbs not net* Depending on which keto sweetener you use you may need to use less than 1/4 cup. Please follow manufacturer instructions and/or your preferences.

*If you want to omit the Stevia use 1/3 cup granulated sweetener


  • Serving Size: 1
  • Calories: 145
  • Sugar: 0.2
  • Sodium: 36.3
  • Carbohydrates: 10.3
  • Fiber: 3.8
  • Protein: 3.8

Keywords: flourless chocolate muffins

flourless muffins


Cheesy Cauliflower and Crispy Steak Casserole (Dairy Free, Keto, Paleo, Whole30)


Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)


Instant Pot Chicken and Mushroom (Paleo, Whole30, Keto)



Dairy Free Blueberry Pancakes (Keto, Paleo, Gluten Free)

nut free dairy free keto pancakes

My Jack loves flapjacks and being his mama I’ve become a healthy pancake expert. I whip up various batches of keto paleo pancakes a week, always changing up the ingredients to vary his nutrition. When they’re AWESOME, like these keto blueberry pancakes, well then they make it to the blog!

keto blueberry pancakes

No Sweetener No Problem

My kid enjoys his pancakes with raw honey. I enjoy them plain or with fresh berries and a pat of … well, not butter… not since I had to omit it from my diet… and coconut oil just isn’t the same. Enter Butter Flavored Coconut Oil. I KNOW! FLAVORED. I was off-put to.. until I read the label and was surprised that the butter flavor in the Nutivas Butter Flavored Coconut Oil is made from plants and fermented herbs and they explain it right there on the jar. So, no beaver anal glands.

So a pat of wanna be butter coconut oil and pinch of salt and these keto blueberry pancakes are perfect. The natural sweetness of the blueberries really satisfies! I bet some whipped coconut cream would go well too!

Keto Blueberry Pancakes!

nut free keto pancakes

nut free paleo pancakes


Keto Blueberry Pancakes

keto blueberry pancakes

Dairy and nut free Keto (and paleo) Blueberry Pancakes!

  • Author: Cristina
  • Prep Time: 5
  • Cook Time: 12-15
  • Total Time: -25744179.766667 minute
  • Yield: 6


1/2 cup fresh blueberries

4 large eggs

1/4 cup + 1 (maybe 2) tablespoons coconut flour

1 teaspoon baking powder

1/4 teaspoon fine salt (or 1/2 teaspoon coarse salt)

1/2 teaspoon Ceylon cinnamon

1/2 cup full-fat canned coconut milk

2 tablespoons buttery coconut oil 


Combine all of the ingredients in a blender (except the coconut oil).

Blend until smooth.

Use a spatula to quickly transfer the batter to a bowl, it will go from fluid to thick in a few minutes.

Let the batter sit in the fridge while you heat a large skillet over medium heat. IF your batter hasn’t thickened to almost a paste-like consistency, add the extra tbsp of coconut flour.

When the skillet or griddle have come to temperature add 1 tablespoon of coconut oil to it.

Measure out 1/4 cup of batter for each pancake. Cook 3 minutes then flip and cook another 3 minutes. Add more coconut oil to the skillet for the next batch of pancakes.

Makes about 6! Top with extra buttery coconut oil and fresh berries!


  • Serving Size: 2 pancakes
  • Calories: 305
  • Fat: 24
  • Carbohydrates: 11
  • Fiber: 6
  • Protein: 10

Keywords: keto blueberry pancakes

Vanilla Tahini Fudge Fat Bomb (Keto, Paleo, Dairy + Nut Free)

Crispy Baked Chicken Wings with Ginger Lime Sauce (Whole30, AIP, Keto)

paleo keto pancakes

Coconut Lime Cake (Keto, Paleo, Dairy Free, Nut Free)

Summer seems to be birthday season around here and having a killer cake on hand is a must! This dairy-free keto cake is as good as it gets. It tastes like decadent, tropical rum cake. It’s moist, flavorful, elegant and beautiful and it’s easy to make!

I made this cake for my unsuspecting stepdad who flew to Hawaii with my mom on his birthday! We had dinner, we had cake, everyone was hooked. Then I kind of forgot about this recipe until today!

coconut keto cake

Dairy Free Keto Cake… and Paleo? and Sweetener Free too?

So I remembered this cake because it came up in a dairy-free keto facebook group… does someone have a sweetener free cake and I thought of this one. It originally only uses 1/3 cup of erythritol for the entire cake… that could easily be omitted with little change to the flavor.

Then I thought … some delicious replacements would be Primal Fuel Vanilla Collagen (adds vanilla flavor and a hint of sweetness) or MCT Oil Powder for texture!

Either way, you can’t go wrong.

The Cream… Coconut Cream

Is simple. Chill a can of full fat, good quality coconut milk overnight. Open the can while it’s still very cold. Scoop out the hard, creamy, coconut milk fat. Promptly whip that up with lime zest, pinch of salt and the optional stevia.

Whip with egg beaters until it looks whipped, fluffy and smooth. Then keep cold, in the fridge. Quickly dress the cake. Keep that cold too until ready to serve.

For those who have had trouble with this recipe, I made it on IG stories to help you 🙂 Watch and learn my loves!


Coconut Lime Cake (Keto, Paleo, Dairy Free, Nut Free)

coconut keto cake

A simple, delicious cake for any occasion. Dairy and nut free with a sweetener free option!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 35
  • Total Time: 45 minutes
  • Yield: 2 layer 6" cake


For the Cake:

1/2 cup coconut flour

1/3 cup erythritol or other granulated sweetner (optional, see notes)

2 tsp baking powder

1/4 pinch salt

2 limes zested

4 large eggs

1/4 cup coconut oil

1/2 cup coconut milk (left over from coconut milk can) 

1/4 cup unsalted ghee, softened butter or lard


2 cans full fat coconut milk, chilled (use the cream on top) 

1 lime zest

10 drops liquid stevia or 1 tablespoon honey (optional)

pinch of salt


Pre-heat oven to 350F. Lightly grease two 6″ cake pans. 

Sift the dry ingredients (flour, sweetener, baking powder, and salt) together in a small bowl. 

In a large bowl mix with an electric hand mixer beat the eggs, milk, lime zest, coconut oil, and lard for 2-3 minutes until foamy and fluffy. 

Add the dry ingredients to wet ingredients and beat until well combined. 

Pour the cake mix into the two prepared cake pans, place them on a sheet pan and bake 25-30 minutes until a toothpick inserted comes out mostly clean.

Let the cakes cool completely before unmolding. Set them to chill while you make the coconut cream.

In a small bowl whip the coconut milk fat until with a hand mixer until smooth and whipped. Add in the lime zest, stevia if you’re using it and salt. Then use a cold metal spatula to spread some on top of one cake round in the middle.

Stack the cakes and then use the rest of the cream to frost the outside of the cake. Keep the cake chilled until ready to serve!


*Use of sweetener is optional in this recipe the natural sweetness of the coconut and lime are enough if you don’t do keto sweeteners! Alternatively, you may use raw honey if you eat honey, Vanilla Collagen Primal Fuel or MCT Oil Powder instead of the erythritol too!*

keto cake



Chocolate Keto Mug Cake (Paleo, Dairy Free, Nut Free)







3 Ingredient Keto Mug Cake (Dairy Free, Nut Free, Paleo)

keto mug cake

Oh the mug cake! Not going to lie, the first time I heard of mug cakes I thought they were an abomination. However, I have since been converted. Alas, I am quite the mug cake connoisseur. This dairy-free, flourless, no sweetener added keto mug cake is my masterpiece!

dairy free keto mug cake

keto mug cake
dairy free keto mug cake

The Evolution

At first my keto mug cake experiments were too egg. Or too dry. Then there’s the one in my upcoming cookbook, MADE WHOLE. It’s absolutely DIVINE, but definitely on the overindulgent side. Which, hey, don’t get me wrong, those recipes have their place, but it’s not your everyday mug cake. Then I have my super healthy coconut based mug cake… but this one… THIS KETO MUG CAKE is simple and elegant… and I am in love!

keto mug cake

Ingredients Matter

You will need a GOOOOODDD dark chocolate or low carb chocolate. Lily’s Brand is the status quo. However, as of late it’s not jiving with my body. So I’ve opted for Alter Eco 85 or 90% dark that is only 4 ingredients and has less carbs than even Lily’s despite being sweetened with cane sugar. It’s so minimal, it has no effect on my blood sugar.

Next, you will need a cream. I like coconut cream for this, but my dairy-free coffee creamer works great if you have some on hand!

Lastly a large, pastured egg.

Optional ingredients include a pinch of salt (highly recommended) and if you’re really a sweet lover a few drops of liquid stevia! 


3 Ingredient Keto Mug Cake

keto mug cake

A delicious, 3 ingredient (maybe 5) mug cake to satisfy all your cravings!

  • Author: Cristina Curp
  • Prep Time: 2 minutes
  • Cook Time: 2 minutes
  • Total Time: 4 minutes
  • Yield: 1 serving



  • pinch of salt (optional)
  • 5-10 drops stevia (optional)


  1. Chop up the chocolate and put it in a ceramic mug.
  2. Microwave on high for 30 seconds. Stir until totally melted.
  3. Add in the coconut cream and stir into the chocolate to make a thick ganache.
  4. Mix in the egg until smooth.
  5. If using, add in the salt and stevia.
  6. Microwave for 60 seconds on high.
  7. To bake, made it in an oven safe ramekin, bake at 350F for 15 minutes or until set.
  8. Let it cool down for a few minutes, and dig in!


If you don’t have a dark chocolate bar here is how to make it with cacao powder. Mix the coconut cream and egg until smooth. Add in 20 drops stevia,  1 tsp vanilla extract and a pinch of salt. Then mix in 3 tbsp cacao powder, mix until smooth. Microwave for 1 minute or bake.


  • Serving Size: 1
  • Calories: varies greatly on chocolate bar used!

Keywords: keto mug cake

keto mug cake


Made Whole: more than just dairy free keto cookbook

Dairy Free Cream — 3 Ways!