Low-Carb Recipes

Below are just a handful of the recipes I've created through the years, both before and since the release of my two cookbooks, Sheila's Super-Simple Low-Carb Desserts and Sheila's Super-Simple Low-Carb Induction Meals.  Lots of new recipes, too - I'm always in the kitchen whipping up new things!  


* Cited carb counts represent that of the full recipe, unless otherwise noted. Your personal carb count will depend on how large or small you divvy up your servings.

New! Low-Carb Chocolate Bark (Paleo-friendly)

(Entire batch 11 total carbs; 9 net)


  • 3T unsweetened cocoa powder
  • ¼ cup coconut oil, melted
  • 2-3 packets Stevia

Using a measuring cup as a stand-in for a mixing bowl (easier cleanup!), add the cocoa powder and Stevia to the already measured-out coconut oil.  Mix together well, then transfer to either wax paper-lined baking sheet (easier cleanup!) or a candy/chocolate mold tray.  Freeze for at least 10-15 minutes before eating ... if you can stand to wait that long!

Note:  I go with a 12-oz mold tray and this yields 16 pieces - i.e., .68 total carbs for each bark, or .56 net. 





















New! Sugar Free Sheila's Low-Carb Cinnamon Bread (Paleo-Friendly)

(Entire batch 24g total carbs; 10g net)

  • ½ cup hazelnut flour
  • 2 T coconut flour
  • 1 T coconut oil
  • 2 eggs
  • 2 tsp. cinnamon (1T if full-bodied cinnamon taste is preferred)
  • ¼ tsp. baking soda
  • ¼ tsp. baking powder
  • ¼ tsp. sea salt
  • 3 packets Stevia (4 packets if sweeter taste is preferred)

Mix ingredients together thoroughly, and transfer to (5.75" x 3") mini loaf pan - no greasing necessary.  350°F (175°C) for 30 minutes or until toothpick comes out clean.  Allow to cool before slicing with serrated knife.  Makes 3 thick slices, or 4 thin.

SFS Three-Cheese Mac & Cheese

(Entire batch 40.6 total carbs; 34 net)


  • 4T unsalted butter
  • ½ tsp. garlic powder
  • Pepper to taste (As you can see, I like a lot!)
  • 1 cup heavy cream
  • 1(8 oz.) bag shredded sharp cheddar
  • ½ cup grated Parmesan
  • 4 oz. cream cheese
  • 3 (8-oz.) bags macaroni-shaped shirataki noodles

Melt butter, garlic, & pepper in saucepan on Low heat.  Add cream, then increase heat to let boil, stirring frequently.  Switch heat back to Low, add cheeses, and let simmer while continuing to stir.  Remove from heat.  Add thoroughly-drained and paper towel-dried shirataki noodles to greased 8"x8" casserole dish, then add cheese sauce.  Bake at 350º for 15 minutes.  Allow to cool for a few minutes before serving.

New! SugarFreeSheila's Green Smoothie (Paleo-Friendly)

(Approximately 10 total carbs) 

  • 1 cup aloe vera juice
  • 3 Roma tomatoes
  • 2 cups kale
  • ½ cucumber
  • 2 stalks celery
  • 1 lemon, juiced
  • 1 (7 oz.) container FAGE Total Classic Greek yogurt if a bit more sweetness is needed (optional - add 8 carbs) 


Blend ingredients together until smooth.

Note:  I've experimented with both ginger thumbs & fresh parsley with green shakes.  Don't do it!  They both ruin green shakes.

New! SugarFreeSheila's Simple Greek Salad

(Entire batch approximately 12 total carbs)

  • 1 (10-oz.) bag Romaine lettuce
  • 4-6T feta cheese
  • 10-15 pitted olives, black or green - your choice
  • 2 tsp. minced onion
  • Pepper to taste 
  • Lots of extra-virgin olive oil

Toss together in a large salad bowl, then go to town.  I'm crazy about Greek salad; I think I like it even more than Caesar!

Note:  Did you know that green olives are slightly lower-carb than black? 

New! Sheila's No-Bake Peanut Butter Protein Cookies

(Entire 5-cookie batch approximately 5 total carbs)



Mix together, breaking up all those lumps. Drop 5 dollops of mixture onto large, wax-lined plate. Freeze for at least 15 minutes. If prepped ahead & frozen overnight (this is what I do!), allow to thaw for a few minutes before digging in. What I love about these is that they're a quick way to get close to 60 grams of protein, and a nice alternative to drinking your morning shake. These are great for breakfast!

Note:  Did you know per the USDA, one 63g Jumbo egg yields .45g carbohydrates? People often count any egg as one full carb.


Tip:  Make sure to use your absolute best-tasting protein powder for this one - even if it means using a flavor other than peanut butter.

SFS Chocolate Protein Poppers

(Entire batch 15 total carbs; 3 net)


  • 4T unrefined coconut oil
  • 4T hulled hemp seed
  • 1 scoop chocolate protein powder
  • ½ tsp. vanilla extract

Blend above ingredients throughly. Using a teaspoon, scoop out small portions and roll each into a ball. Chill in fridge for at least 20 minutes to allow to solidify. Sort of between chewy & crunchy, the texture of these reminds me of Whoppers a bit - and they're great as a snack throughout the day, or right after a workout.

Sheila's Sweetballs


  • 2 lb ground beef
  • 1-2 tubes breakfast sausage
  • 1 T sage
  • 1 tsp. red pepper
  • 1 tsp. pepper
  • 1 tsp. thyme
  • 1 T parsley
  • 1 T basil
  • 1 T minced onion
  • 1 T oregano
  • 1 tsp. garlic powder
  • 1 T liquid smoke (optional)

Work ingredients together with hands or kneading food processer until completely mixed.  Form into meatballs - size is your choice, but I prefer about an inch in diameter.  Place meatballs in skillet on Medium heat with bottom coated with just a quick streak of oil.  Once bottom side of meatballs turn brown, flip over to finish other side.  If desired, add ground pepper & garlic salt.  As you can see, I like melted cheddar cubes on top of mine. Note: A simplified version of this recipe is a 1/3 ground sausage-beef ratio, and to it add desired pepper, 2 tsp. garlic, 2 tsp. onion, and 2T oregano.

How I Like My Water

(5.26 total carbs) 

  • 1 gallon (3.78-liter) jug filtered water
  • ¼ cup organic lemon juice not from concentrate (Add more juice if stronger lemon taste is preferred.)
  • ¼ tsp. organic cayenne pepper.

This is my take on the Master Cleanse ("lemonade fast") recipe.  Blog discussion on the topic here!

Sheila's NO-NONSENSE Mock Mashed Potatoes

(18 total carbs) 

  • 1 lb. cauliflower
  • Handful shredded cheese (cheddar, mozzarella, etc.)
  • 1 (3-oz.) cube cream cheese
  • Pepper, garlic, and/or onion to taste

Empty frozen cauliflower into boiling pot, filled halfway.  Allow cauliflower to boil for 20 minutes. As it boils, add above ingredients to pasta bowl. Once boiled, drain well & transfer to bowl, right on top of the other ingredients. Fork-mash cauliflower thoroughly until it achieves a texture that looks like real mashed potatoes. 

Tip:  Adding sour cream will help things cool off so you can get started. Also, if you like your consistency smoother than mine, simply use an immersion blender.

(New!) SugarFreeSheila's Boston Market-Inspired Creamed Spinach

  • 1 (10-z.) package frozen spinach, thawed & drained
  • 3 T butter
  • 1 T garlic
  • 2 T onion
  • 3 oz. cream cheese
  • ¼ cup sour cream
  • ¼ cup grated Parmesan

Once butter, garlic, onion, cream cheese, sour cream, & Parm have been smoothed together over low-medium heat, add spinach. That's it! Easiest recipe ever - and talk about serious comfort food.

(New!) SugarFreeSheila's Chocolate Protein Pancakes

  • Recipe coming soon!

Crispy Fried Chicken Nuggets

(4 total carbs for entire recipe)

  • 2-3 chicken breasts, cut into chunks
  • 4-5 eggs, whisked
  • ½ cup grated Parm, tossed into ziploc

Immerse chicken chunks in egg mixture, transfer to ziploc (coating them well), then move things along to pan filled halfway with oil - heat kept at Medium-High. Move them around every few minutes so as to ensure the chicken is cooked evenly. Chicken is done once golden brown & stark-white on the inside - and looks almost "string-cheesy" when cut open. Enjoy - looks & tastes just like bread-fried chicken! Great with Mock Mash, too.

Sheila's Delicious Low-Carb Pancakes

(6 total carbs)

  • 3 oz cream cheese, softened in microwave
  • 2 eggs
  • 1 tsp. ground cinnamon
  • 1 T flavored sugar-free syrup (I like vanilla)
  • Butter to taste

Beat together thoroughly - no lumps allowed! Pour on buttered skillet on Low-Medium heat for 4 minutes. Flip & let fry for another 1-2 minutes. Also, try these wrapped around sausage for a "pig-in-blanket" effect.

Note:  Check out how Low-Carb Pinay whips these up.

SugarFreeSheila's EASY Low-Carb Buffalo Wings


  • 4-5 lb bag frozen wings/drummettes 
  • ½ cup hot sauce
  • ½ cup butter


Set out hot sauce & butter as the chicken cooks - the more room temperature they are for later mixing, the better. Place defrosted & paper-towel-patted chicken to 8x10 foil-lined baking pan, with cooling rack inserted if desired. Cover chicken loosely with a sheet of foil. 375º for 1 hour, or until chicken measures 165º & is no longer pink. For better results, flip wings over halfway through cooking time. A few minutes before chicken is done, melt the stick of butter, then combine with hot sauce. Set this sauce mixture aside. Once chicken is done, coat wings one by one in sauce mixture. Try not to do as I do & eat them as you coat them! By now chicken has cooled a bit. If desired, place now-coated wings back in oven on Low heat for another 10 minutes as you get your sides ready, set the table, & call the troops in for dinner. Don't forget the Ranch or Bleu Cheese dip. Enjoy!

Sheila's Bottom-of-the-Ice-Cream-Cone Creme Puffs

(Serves 20; 4.25 total carbohydrates per serving)

  • 2 boxes sugar-free vanilla pudding mix
  • 1 cup almond or walnut flour (health food stores, or health food section of premium supermarkets)
  • 2 cups heavy cream
  • ½ cup butter
  • 1 cup water
  • ¼ tsp. salt
  • 4 eggs

Bring butter & water to a boil. Stir in salt and almond flour; mixture will form a ball. Transfer "dough" to large mixing bowl. Remove from heat. Using wooden spoon or electric mixer on Low, beat in eggs one at a time. Drop tablespoonfuls onto non-greased cookie sheet. 450º for 40 minutes or until golden brown. For filling: prepare pudding mix with heavy cream in lieu of milk. When puffs are cool, use pastry bag to pipe pudding into shells. No pastry bag? Simply snip one of the bottom corners of a large Ziploc bag and squeeze.

Sheila's Super-Simple Grilled Chicken Breasts

(Neglible carbohydrates from marinade & seasonings)

  • Pack (5-6 count) of boneless skinless chicken breasts
  • 1 bottle of your favorite Italian or Greek salad dressing
  • Pepper to taste
  • Paprika to taste

Place chicken breasts in ziplock bag, and add full bottle of dressing.  To keep your refrigerator clean, place ziplock bag in mixing bowl before refrigerating.  Marinate for at least 24 hours - the longer, the better.  Transfer to grill, adding pepper & paprika on each side.  This is how I do chicken in my house!

Low-Carb Peanut Butter Fudge

  • 1 stick butter
  • 1 jar natural peanut butter, chunky or smooth.  (No measuring required AND it pours right out.  Love that!)
  • 4 oz. cream cheese - i.e., half the block.
  • 2 cups granular Splenda or Stevia
  • 3 scoops of your favorite chocolate protein powder

Melt first 3 ingredients in mixing bowl. Incorporate Splenda & protein powder, mixing thoroughly. Transfer to 8x8 pan. Freeze.


Tips: Double the batch for extra thick fudge.

You can use any nut butter you like.

Sunflower seed butter can be great for nut allergies.

Mock Pumpkin Cheesecake

(9 total carbs & 7 net)

  • ½ cup canned pumpkin
  • 1 (3-oz.) cube cream cheese
  • 1/8 tsp. ground cinnamon
  • 1 packet Splenda

Smooth ingredients together, heat in microwave 40 seconds, & enjoy!

Sheila's 20-Carb Veggie Platter


  • 1 mini cucumber, sliced
  • 1 (8-ounce) package button mushrooms, sliced
  • 1 cup cherry tomatoes
  • Don't forget the dip!  (I use ranch dressing packets made with heavy cream instead of milk!)

This is a simple, beautiful little platter that's the perfect way to meet your Induction veggie quota. Great to snack on while watching TV or if you're always on the run like me.

Sheila's Cookies & Cream Shake

(22 total carbs)

  • ½ cup heavy cream
  • ¼ cup 4% cottage cheese
  • 1 ounce ice cold water
  • 1 scoop zero-carb protein powder (any brand; found at premium supermarkets, health food stores, on internet)
  • 3 sugar-free chocolate sandwich cookies (any brand)
  • Handful of ice cubes
  • 2 packets Splenda (optional - add 2 carbs if you add this!)

Blend for 30 seconds and enjoy!

Sheila's Low-Carb Post-Induction Peanut Butter Cookies!

(Serves 24; 3 net carbs per cookie)

  • 1 cup peanut butter
  • 1 cup granular Splenda
  • 1 tsp. baking soda
  • 1 large egg
  • 3 shakes ground cinnamon (optional)

    No flour!


Mix together & form into little balls on greased cookie sheets. Press down "crossways" with fork for a true peanut butter cookie look. 350º for 10 minutes; allow a few minutes to cool. DONE.

Sheila's S.O.S. Shake

(12 total carbs; 6 net)

  • ½ cup pasteurized eggs (Or raw eggs - my preference - at your own risk)
  • 1 ounce heavy cream
  • 2 scoops protein powder (I love Cookie-type flavors!)
  • 1 (3-oz.) cube cream cheese, softened
  • 3 T organic flax seed meal
  • 2 handfuls ice cubes (Any more will lend an icy texture rather than ice-creamy)
  • Large shake straw

Blend together for 30 seconds & enjoy. Delightfully fills a 28-ounce aluminum tumbler all the way to the brim. Let me know how you like it!


Note:  It's 10 P.M. and you crave chocolate or cookies or anything sweet but want to stay slim ... do you know where your sanity is? Whip this decadent shake together & watch even the fiercest cravings just melt away ... you'll swear you're at Braum's. 6 grams of fiber. I sometimes have one of these before bed if cravings are getting to me. For an even longer-lasting treat: using a popsicle kit, one shake will go a long way in making homemade low-carb fudgesicles.

Sheila's S.O.S. Shake Lite

(8 total carbs; 2 net)

  • 2 scoops protein powder
  • 4-oz. pasteurized eggs (Or raw eggs at own risk.)
  • 2 T organic borage oil (optional)
  • 3 T organic flax seed meal
  • ½ block silken tofu (Look for brands that yield just 1 total carb per serving)
  • 2 large handfuls ice cubes

Blend until blended - and get a large straw & enjoy!

Note:  An even lower-carb, cheese-free, heavy cream-free alternative to the Sheila's S.O.S. Shake. This is something to have if you have an intolerance for dairy, or you've simply used up your 3-4-ounce cheese reserves for the day but still want a creamy shake.

My Favorite Salad

(11-12 total carbs)

  • 1 (10-ounce) bag Romaine lettuce
  • 6 T grated Parmesan
  • extra-virgin olive oil to taste
  • 2 tsp. minced onion
  • Pepper to taste (I like lots)

If you've ever wondered how I do my salads at home, this is it.  I make this baby in layers.  Grab a large serving bowl, add the first half of the bag of Romaine, then the first 3 T of the Parmesan.  Follow that up with the amount of olive oil you like in your salads.  Top with 1 tsp. of onion, then add that pepper.  Mix really well with a fork.  Then repeat.  You can add some apple cider vinegar with the mother for a kick if you like - I sure love to!

Sheila's Quick Pumpkin Mini-Cheesecakes

(Makes 4 cheesecakes; 7½ net carbs per cheesecake)

  • 1½ cup pumpkin
  • 1 cup cream cheese
  • 4 eggs
  • 2 T butter, melted
  • 1 cup Splenda
  • 1 T cinnamon (or more!)
  • 1 T vanilla
  • 1 tsp. almond extract
  • ½ tsp. lemon extract
  • 1 tsp. chocolate extract (optional)
  • 1 tsp. salt

Blend ingredients & pour into 4 disposable aluminum pie shells. 375º for 25-30 minutes.

Note:  If doing Induction, use Splenda packets rather than granular - less carbs.

Sheila's Black-Bottomed Broccoli Stir-Fry

(16 total carbs - and 8 grams of fiber!)

  • 1 thin boneless chicken breast, diced up

  • 1 (12-oz.) package fresh Induction-friendly stir-fry vegetables

  • Butter to taste

  • Onion (minced/powder/fresh) to taste

  • Garlic (minced/powder/fresh) to taste

  • Pepper to taste


Dice up chicken; add to heated wok layered with a good amount of extra-virgin olive oil. Flip once sides are lightly browned. Add 12-ounce bag (or 2 bags for 18 grams of fiber) of broccoli, florets side down; then go nuts adding your pepper, onion, & garlic to taste.  This goes on for at least 20 minutes - I love my florets crunchy & full of flavor. This quick meal tastes incredible & is perfect for meeting your Induction veggie quota! I just love how the broccoli florets soak up the scrumptious olive oil, butter, onion, & garlic flavor, & I eat every drop of what is in the pan. Don't forget the chopsticks!

Sheila's Mini Meat Loaves

(Yields 4 meat loaves; 4 grams of fiber per loaf)

  • 1/3 cup (79 mL) sugar-free ketchup
  • ½ cup (118 mL) can of chopped green chilies
  • 1/3 cup (79 mL) chopped onion
  • 1 egg
  • 1T (7 mL) Worcestershire sauce
  • ½ tsp. (2½ mL) garlic
  • 1¼ lb (.57 kilo) ground beef
  • ½ cup (118 mL) wheat bran (Lends an oddly different, sweet taste.)

Line jellyroll pan with foil.  Combine together the first 6 ingredients, adding ground beef & wheat bran last. Form into four 4" x 2" loaves. Brush loaves with a bit more ketchup before baking at 400ºF (204ºC) for 35 minutes, or until loaves reach 160ºF (71ºC). These are great with Mock Mash, green beans, or maybe in a sandwich for hubby the next day!

Mom's Homemade Cheese Chips


  • Small pinch of grated cheddar for each "chip"
  • ½ tsp. onion powder
  • ½ tsp. garlic powder

Bake on cookie sheet at 400º for 6 minutes until flat, hard, & crisp - not burned! Remove with spatula; place on paper towel. Alow to cool a bit. 

Note:  My mom thought of this one - an Induction-friendly cheese-flavored chip you can enjoy with sour cream, salsa, crab dip ...

Sheila's Delightful Induction Pizza

(12 total carbs)

  • 2 large Portobello mushrooms
  • ½ cup lowest-carb canned diced tomatoes you can find
  • Oregano to taste
  • Basil to taste
  • Parsley to taste
  • Pinch of onion powder
  • Pinch of garlic powder
  • 1 handful shredded Mozzarella
  • Pepperoni slices to taste (if desired)

Preheat oven at 350º & rinse the 'shrooms! Remove stems from mushrooms & coat each with ¼ cup canned diced tomatoes. Top with Mozzarella, then add pepperoni slices. Toss in the oven until cheese has melted - approximately 15 minutes. These are so scrumptious & satisfying.

Sheila's Easy Breakfast Shake

(6 total carbs)

  • 3-oz. cube cream cheese
  • ½ cup pasteurized eggs (Use raw eggs at own risk.)
  • ¼ cup heavy cream
  • 1 T sugar-free syrup - any brand, any flavor!
  • 4 ice cubes

Blend 30 seconds - ice cubes last - and enjoy!

Spaghetti Squash

(12 total carbs)

  • 8 ounces spaghetti squash (best to use a food scale)
  • Extra-virgin olive oil to taste
  • ¼-½ cup Parmesan cheese

Rinse squash, cut in half lengthwise, & remove seeds. Place squash facing down in a large greased casserole dish.  Bake at 350º for 40-60 minutes, or until inside of squash is tender. Allow to cool for a few minutes, then scrape inside of squash with tines of a fork into pasta bowl. You'll really get a pasta effect. Stir in "pasta fixins" (e.g., alfredo, marinara, etc.) & you're all set.

Sumptuous Induction Honey Mustard Dressing

(4 total carbs)

  • 3/4 cup mayonnaise
  • ½ cup mustard
  • ¼ tsp. red cayenne pepper
  • ¼ tsp. garlic powder
  • 3 packets Splenda

Mix well and chill before serving. My mom helped create this one!

SFS Roasted Brussels Sprouts

(40 total carbs; 22 net)

  • 1 lb (454 grams) Brussels sprouts
  • 4T (60 mL) extra-virgin olive oil
  • Few shakes of pepper
  • ¼ tsp. (1.2 mL) minced garlic
  • ¼ tsp. (1.2 mL) minced onion
  • Pinch of sea salt

Mix together & transfer to small casserole dish, making sure to drizzle all residual olive oil mixture on top of sprouts. 375° (190°C) for 40 minutes if you like yours a bit browned like I do, & shave off a few minutes if you don't.  

Tip:  Toss these in the oven right before working out. Nice reward!

SFS Flax-Hemp Oatmeal

(16 total carbs; 4 net)

  • 4T hulled hemp seed (6 carbs, 4 fibers)
  • 4T flax seed meal (8 carbs, 8 fibers)
  • 5T heavy cream (2.1 carbs - you can sub unsweetened soy/almond/hemp/coconut milk if preferred)
  • Splenda/Stevia optional
  • Butter to taste

It's great cold, or you can heat it 50 seconds. 16 grams of protein. Makes for a decent snack if you're having dinner soon but are famished & don't want to spoil your appetite.  

Note:  Adding 2T chia seeds renders this recipe 24 total carbs & 20 fiber.

Sheila's Super-Simple Throw-Together Low Carb Fudge

(Serves 8; 5 total carbs per serving & 3 net)

  • 2 (8-oz.) blocks of cream cheese, softened
  • 2 (1-oz.) squares unsweetened chocolate, melted & cooled
  • ½ cup granular Splenda
  • 1 tsp. vanilla
  • ¼ tsp. salt

Smooth together cream cheese, chocolate, Splenda, vanilla, & salt. Transfer to 8", wax paper-lined baking pan. Chill overnight & cut into 8 squares.

Sheila's Induction-Friendly Mucho Taco Salad

(10 total carbs)

  • ½ pound ground beef

  • 1 T onion, chopped

  • 1 tsp. minced garlic

  • ½ tsp.  pepper

  • 1 T green chile sauce (optional)

  • Half-bag of Romaine lettuce, set aside in large bowl

    The 3 following ingredients to be added LAST: 

  • Handful shredded cheddar cheese

  • 1-2 T sour cream

  • 2 T tomato sauce - look for a brand that yields no more than 3 carbs per ¼ cup

Brown ground beef on Medium heat - really break it apart. Once this is done, remove from heat, drain meat thoroughly, & incorporate the onion, garlic, pepper, tomato sauce, & optional green chili sauce - mixing together well. Once combined, add cheddar cheese, & transfer to large salad bowl. Finally, add sour cream & serve quickly.

SFS Organic Kale Crisps

(16 total carbs; 8 net)

  • One 8-oz bunch organic kale, already rinsed & dried - only leaves are needed
  • ¼ tsp. (1.2mL) sea salt
  • 2T (30mL) extra virgin olive oil

300ºF / 150ºC for 25-30 minutes on cookie sheet. You can do things like add various spices/seasonings to it (e.g., chili pepper, salt & vinegar, cool ranch spice, cheesy seasoning, barbeque, etc.) to make this recipe yours. These are EXCELLENT. Very crispy & delicious.

Sheila's Deviled Eggs

(4 total carbs)

  • 6 eggs
  • Mayo to taste (I add quite a bit in there!)
  • 2 T dill pickle relish
  • 1 T mustard
  • Garlic to taste - powder, fresh, or minced
  • Onion to taste - I use ¼ tsp.
  • ½ tsp. paprika

Hard-boil eggs. Cool & slice in half. Remove yolks & add these & remaining ingredients to a ziploc bag. Seal bag & smash; really go at it until ingredients are combined well. Next, with scissors, snip a small corner of the bag. Now you are the pastry extraordinaire you've always wanted to be as you fill each "egg half" with the mixture - and how about that, with no cleanup afterward. Garnish with parsley & paprika. Enjoy!

Sugar-Free Sheila's 20-Carb Chocolate Protein Brownies

(20-22 total carbs)

  • 2 heaping cups chocolate protein powder (Optimum Nutrition Casein in Chocolate Supreme is a fave.)
  • 1½ cups unsweetened "milk" sub (Coconut, almond, & hemp yield 1-2 carbs per cup.)
  • 3 eggs

Transfer mixture to cooking-sprayed 9" pan. 350º (i.e., 175ºC) for 40-45 minutes. Ovens vary, so make sure a toothpick or fork prong comes out clean. Allow to cool as long as you can before digging in. These are also good chilled.


Note:  Of course you can dress up a recipe like this by adding things like unsweetened coconut or cream cheese to it, peanut butter on top, and so forth. But the objective for this particular protein brownie was not only to have something tasty on hand that is also low-carb, but to make that carb count as miniscule as possible - and I'd say at roughly 21 carbs a batch, this qualifies. Your personal per-brownie carb count will of course depend on how you divvy up the brownies.

Tip:  If you have a lame-tasting protein powder you're trying to get rid of (we've all been there), you can add a tablespoon of unsweetened cocoa powder for an extra 3 total carbs to help "choclify" the recipe.

Tip II:  There are lower carb protein powders out there; but I chose the aforementioned 3-carbs-per-scoop protein powder because it's the best chocolate one I've tried.

Tip III:  If you decide to use heavy cream instead of coconut/almond/hemp milk, use TWO CUPS - and bump baking time up to approximately 45 minutes. This renders my recipe 30.84 total carbs for the entire batch.  If you ask me, though:  using heavy cream only has the brownies tasting a trifle better - not quite enough to merit the 50% carb increase. Your choice.

SFS Parmesan-Roasted Eggplant

  • 1 whole eggplant - either sliced or chunked
  • Olive oil to taste
  • 4T grated Parmesan

Drizzle lightly with olive oil. Top with Parmesan. Roast at 350º for 45 minutes. Simple!

Note:  There's just something about that olive oil/Parmesan combination that completely satisfies any cravings I might have for pasta. Plus eggplant has a very impressive amount of fiber and the most unusually delicious "meaty" texture. It's even excellent raw as makeshift chips. I just adore eggplant.

Sheila's Low-Carb Butter Cream Toffee Ice Cream

(5.3 total carbs)

  • 1 scoop whey protein powder, brand & flavor of choice (I chose whey over casein here because casein congeals with heavy cream on contact - which is a very good thing for mousses - but it can make churning difficult.)

  • ½ cup heavy cream

  • ¼ tsp. vanilla extract

If you have a similar ice cream maker:  thoroughly chill ice cream mixture in one bowl in fridge, & keep empty ice cream maker's bowl separate in the freezer for 8+ hours. When you're ready to actually go for it, simply transfer the former to the latter, turn on the churn for 6-15 minutes depending on volume, & that's it. Can you make this without an ice cream maker? You bet.

Note:  You can also add all sorts of things to low-carb ice cream like Splenda, unsweetened coconut, unsweetened cocoa powder, nut butters, almond bits, berries, crushed low-carb cookies, sugar-free chocolate syrup on top - and all drive up the carb count. I'll be experimenting big time with this fun little maker, but my objective with this particular recipe was to make a great-tasting ice cream treat that did the least carb damage. Enjoy!

Sugar-Free Sheila's Lemon-Lime Nojito

  • 1 oz water (or rum if virgin not preferred)
  • 4 T organic lemon juice not from concentrate
  • 2 packets Splenda
  • 2 handfuls ice
  • 5 mint leaves

Blend until smooth; garnish with a couple of mint leaves and lime slices.

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