Curbing Carbs

Snacks

Keto Pumpkin Muffins with Cream Cheese Swirl

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These keto pumpkin muffins are unbelievably moist, fluffy, and swirled with a sweet cream cheese frosting. This is the ultimate low carb breakfast, snack, or dessert idea!

keto pumpkin muffins

How to make Keto Pumpkin Muffins

This recipe is for all of my pumpkin lovers – and just in time for Fall! Low carb pumpkin muffins are a great snack for when you are on the go, or if you’re having a sweet tooth. They are super easy to make and come together in just a few minutes.

To make this recipe EVEN BETTER, I added an easy sweet cream cheese icing to swirl in these muffins. You will love the smell of pumpkin lingering in your house as they bake! 

keto pumpkin muffins

What You’ll Need

For the muffins: 

  • Coconut Flour – I prefer making these with coconut flour, as they come out much lighter than if using almond flour.
  • Baking Powder – This helps the muffins rise while baking.
  • Erythritol Sweetener – I used Swerve.
  • Pumpkin Spice – To give it that classic pumpkin taste.
  • Pumpkin Puree – I highly recommend Libby’s brand.
  • Eggs – These serve as a binder, and help the coconut flour to properly bake.
  • Melted Butter – This will add some good fat to the muffins, as coconut flour is lower in fat.
  • Vanilla Extract – For extra flavor!

ingredients

For the cream cheese filling:

  • Softened Cream Cheese – The cream cheese needs to be really soft for mixing. I microwaved the cream cheese for 20 seconds to get it soft enough.
  • Erythritol Sweetener – I used Swerve.
  • Vanilla Extract

keto pumpkin muffins

Step by step instructions

Step 1. Start by mixing all of the dry ingredients together in a large mixing bowl.

Step 2. Next, add the pumpkin puree, eggs, vanilla extract, and butter to the same bowl and mix everything together.

pumpkin muffin batter being mixed

Step 3. Line a muffin pan with cupcake liners, and fill each muffin cup with a generous amount of the muffin batter.

Step 4. In a separate small bowl mix together the cream cheese, sweetener, and vanilla extract. Then, add a small spoon of the cream cheese mixture on top of each muffin. Use a toothpick to swirl the cream cheese into the muffins.

pumpkin muffin batter in cupcake pan

Step 5. Bake in the oven for 20 – 25 minutes, and then allow them to cool for 5 minutes. Enjoy!

keto pumpkin muffins

Is Pumpkin Keto Friendly?

Yes, pumpkin is a low carb vegetable! A half can of pumpkin puree contains about 3 net carbs, making pumpkin keto-friendly when used in moderation. Of course, you’ll want to mindful of your portion size as with anything else.

Looking for more keto dessert recipes? You might also like these: Best 4 Ingredient Keto Peanut Butter Cookies

Coconut Flour vs. Almond Flour

I prefer making these muffins with coconut flour, as it is lighter than almond flour. As a result, the muffins come out less dense and fluffier. You cannot substitute coconut flour for almond flour, as it is not a one to one replacement ratio. 1/4 cup of coconut flour equals about 1 cup of almond flour.

Additionally, coconut flour absorbs more liquid than other flours. As a result, you will need to use more eggs when baking with coconut flour in order for it to bind properly. 

How to Store Keto Pumpkin Muffins

These muffins can be stored on the countertop, or in the fridge, and should be good for about 3 days. If you would prefer to eat them warm, simply microwave them for about 10 – 15 seconds.

Recipe Tips

  • The muffin batter will be fairly thick. This is expected, and there is no need to add any additional liquid to the batter.
  • For less sweet muffins, only use 1/2 cup sweetener in the muffin batter. For sweeter muffins, use 3/4 cup. I used 3/4 cup of sweetener.
  • If you have trouble swirling the cream cheese into the muffins, simply microwave the cream cheese mixture for about 15 – 20 seconds. This will help to soften it up.
  • The amount of sweetener used in the cream cheese filling will impact the color of the cream cheese when baked. Using 1 tablespoon of sweetener will cause the cream cheese to stay whiter while using 2 Tablespoons caused the icing to be more transparent/glaze-like after baking.

Keto pumkin muffins with a cream cheese swirl

keto pumpkin muffins

Keto Pumpkin Muffins with Cream Cheese Swirl

Yield: 11 Muffins
Prep Time: 10 minutes
Cook Time: 22 minutes
Additional Time: 5 minutes
Total Time: 37 minutes

Unbelievably moist Keto Pumpkin Muffins swirled with a sweet cream cheese icing!

Ingredients

For the muffins

  • 1/2 cup coconut flour
  • 1 teaspoon baking powder
  • 3/4 cup granulated sweetener, (I used Swerve)
  • 2 Tablespoons pumpkin spice
  • 4 eggs, beaten
  • 1/2 cup unsalted butter, melted
  • 1 1/2 teaspoon vanilla extract
  • 3/4 cup pumpkin puree, (I used Libby's brand)

For the Cream Cheese Filling

  • 4 ounces cream cheese, softened
  • 1 teaspoon vanilla extract
  • 1 - 2 Tablespoons sweetener, (to taste) See Notes

Instructions

  1. Preheat the oven to 350 degrees, and line a cupcake pan with cupcake liners.
  2. In a large mixing bowl, add the coconut flour, baking powder, sweetener, and pumpkin spice. Mix everything together.
  3. Next, add the eggs, melted butter, vanilla extract, and pumpkin puree to the same bowl as the dry ingredients and mix everything together.
  4. Fill each muffin cup in the muffin pan with a generous amount of the muffin batter.
  5. Next, make the cream cheese filling. In a separate bowl, add all of the cream cheese filling ingredients and mix everything together.
  6. Spoon about 1 teaspoon of the cream cheese filling onto each muffin. Use a toothpick to swirl the icing into the muffins. This doesn't have to be neat, and you will likely have some icing leftover.
  7. Bake the muffins in the oven for 20 - 25 minutes. (My muffins took 22 minutes.) Allow them to cool for 5 minutes prior to serving.

Notes

  • The amount of sweetener used in the cream cheese filling will impact how white it appears after being baked in the oven. For example, using 1 Tablespoon of sweetener will cause the icing to stay whiter. While using 2 Tablespoons of sweetener will cause the cream cheese swirl to appear more clear/glaze-like when baked.
  • If you don't have a toothpick, you can also use a fork or a butter knife to swirl the cream cheese.
  • My muffins were done right at 22 minutes.

Nutrition Information:
Yield: 11 Serving Size: 1
Amount Per Serving: Calories: 169Total Fat: 15gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 100mgSodium: 108mgCarbohydrates: 5gNet Carbohydrates: 4gFiber: 1gSugar: 2gProtein: 4g
© Kay Johnson
Category: Snacks

Oven Roasted Broccoli with Lemon and Parmesan

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This oven roasted broccoli is a delicious side dish, appetizer, or snack idea. The broccoli is coated in olive oil, grated parmesan, and a little lemon juice for a fresh yet zesty burst of flavor. To season this dish, I used Everything Bagel Seasoning. 

Oven roasted broccoli with Parmesan, lemon, and everything bagel seasoning

I think I have found my new favorite way to eat broccoli! Before this, I was all about my Broccoli Cheese Casserole recipe, and don’t get me wrong – I still am!

But let me tell you, this oven roasted broccoli is so good and equally addicting!

Roasting broccoli really takes the natural flavor to another level, while still keeping it very healthy. Roasted broccoli actually retains more nutrients than boiled broccoli being that it doesn’t come in contact with water.

Oven roasted broccoli with Parmesan, lemon, and everything bagel seasoning

Broccoli is also super low in calories and carbs, and full of fiber. It is great for a low carb or keto diet plan!

One of my favorite things about roasting vegetables is that they can usually be made on a sheet pan. Sheet pan recipes are super simple, and make for easy clean up afterward!

Oven roasted broccoli with Parmesan, lemon, and everything bagel seasoning

A few tips about roasting vegetables:

  • Can roasted vegetables be reheated? Yes. The best way to reheat roasted vegetables is in the oven to keep the crispy texture.
  • Can you refrigerate roasted vegetables? Yes, roasted vegetables can be stored in the fridge for 3 – 4 days.
  • Is roasted broccoli healthy? Yes, it’s high in fiber and iron. Broccoli is also rich in vitamins and minerals!
  • How long should you roast broccoli at 400 degrees? Roasted broccoli takes about 15 – 20 minutes to roast in a 400 degree oven. I like to roast mine at 425, and that is the temperature that I used for this recipe.

Oven roasted broccoli with Parmesan, lemon, and everything bagel seasoning

Oven roasted broccoli ingredients

  • Broccoli Florets  
  • Olive Oil
  • Grated Parmesan Cheese
  • Everything Bagel Seasoning
  • Lemon Juice

How to make oven roasted broccoli

Arrange the broccoli on a sheet pan and drizzle with olive oil. Toss the broccoli with your hands to ensure that it is evenly coated.

Sprinkle the broccoli with the grated parmesan cheese and Everything Bagel Seasoning. Then, bake in the oven at 425 degrees for 20 minutes.

Squeeze the lemon juice over the broccoli, and serve.

Oven roasted broccoli with Parmesan, lemon, and everything bagel seasoning

Check out these other low carb broccoli recipes:

Broccoli Cheese Casserole

Broccoli Salad with Bacon and Cheddar

Oven roasted broccoli with Parmesan, lemon, and everything bagel seasoning

Roasted Broccoli with Parmesan and Lemon

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

A delicious oven roasted broccoli recipe with lemon, parmesan, and everything bagel seasoning.

Ingredients

  • 1 pound broccoli florets
  • 2 tablespoons olive oil
  • 1/4 cup grated Parmesan cheese, (I used 1/4 cup)
  • 2 tablespoons Everything Bagel Seasoning
  • juice of one lemon

Instructions

  1. Preheat oven to 425 degrees.
  2. Arrange broccoli florets on a sheet pan, and drizzle evenly with the olive oil. Toss the broccoli with your hands to ensure that it is evenly coated. Then, arrange them back evenly on the sheet pan.
  3. Sprinkle the broccoli with grated parmesan cheese.
  4. Sprinkle the broccoli evenly with the Everything Bagel Seasoning.
  5. Bake the broccoli in the oven for 20 minutes.
  6. Remove from the oven, and squeeze the lemon juice on the broccoli. Enjoy!

Notes

You can substitue the Everything Bagel Seasoning with salt and pepper to taste.

Nutrition Information:
Yield: 6 servings Serving Size: 1
Amount Per Serving: Calories: 98Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 4mgSodium: 190mgCarbohydrates: 9gNet Carbohydrates: 6gFiber: 3gSugar: 2gProtein: 4g
© Kay Johnson
Oven roasted broccoli with lemon, Parmesan, and Everything Bagel Seasoning.

Garlic Butter Shrimp – Ready in 15 minutes

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Garlic butter shrimp is a delicious and easy appetizer or dinner option. This recipe is ready in less than 30 minutes and tastes like you spent a lot more time in the kitchen. You can enjoy it over zucchini noodles, or just enjoy it alongside your favorite vegetable.

garlic butter shrimp

I am a huge seafood lover, and shrimp is one of my favorites! Shrimp recipes are great for when you need to whip up a quick meal because they cook in very little time.

One of the easiest ways to make shrimp is to saute them in garlic butter. Seriously, it’s a food match made in heaven!

Shrimp is also perfect for keto, and a great high protein food option!

I just so happen to catch shrimp on sale at the supermarket, so I decided to buy a few pounds and freeze them for later use. It’s always a good idea to store shrimp in the freezer if you aren’t planning to use them in the next day or 2.

Shrimp can last in the fridge for about 3 to 4 days. It can last for 3 to 6 months in the freezer.

garlic butter shrimp

How to thaw frozen shrimp

One of the things I love about shrimp is how easy they are to thaw out. To thaw frozen shrimp, simply place them in a bowl and cover them with cold water. Allow them to sit for about 15 to 30 minutes, and then they should be ready to use.

I always like to start with fresh shrimp frozen or not. I don’t recommend using precooked shrimp for this recipe as it really doesn’t save time anyway. Not to mention, fresh shrimp tastes a lot better.

A few tips on preparing shrimp

  • Devein shrimp prior to cooking by carefully using a knife to cut a slit down the middle of the back. Use your hands or a napkin to remove the black vein. Rinse the shrimp once completed.
  • Shrimp are done once they turn fully pink. Avoid overcooking shrimp which will cause them to be rubbery in texture. 
  • You can cook shrimp with the shell on or off. Just remove the shell prior to eating. For this recipe, I peeled the shrimp and left the tails on. Honestly, they just make the dish look prettier lol!

Garlic Butter Shrimp

How to make garlic butter shrimp

Being that shrimp is the star of this dish, you’ll want to use shrimp that is at least large in size. Feel free to use bigger shrimp if you can find them. 

Melt a tablespoon of butter in a large skillet, and add the shrimp. Season the shrimp with salt, pepper, and garlic powder and cook them just until they are pink. Remove the shrimp from the pan.

In the same pan, add 7 tablespoons of butter and 3 chopped cloves of garlic. Melt the butter down, and saute the garlic until fragrant.

garlic butter

Add in 1/4 cup of chicken stock and continue cooking until it begins to simmer. Then add the shrimp back to the skillet and cook them until they are warmed through. Be sure to toss the shrimp in garlic butter. Serve immediately.

garlic butter shrimp

To finish the shrimp, you can add lemon juice, parsley, or red pepper flakes for garnish.

You can enjoy this garlic butter shrimp recipe straight out of the pan, or serve them over your favorite low carb vegetable!

garlic butter shrimp

Garlic Butter Shrimp

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

A delicious garlicky butter shrimp recipe that is ready in about 15 minutes.

Ingredients

  • 1 pound large shrimp, peeled and deveined
  • 8 tablespoons butter, divided
  • salt and pepper, to taste
  • 1 teaspoon garlic powder
  • 3 cloves garlic, minced (you can add more or less depending on your preference)
  • 1/4 cup chicken stock

Instructions

  1. Preheat a large skillet over medium-high heat.
  2. Add the shrimp to the skillet, and season them with salt, pepper, and garlic powder. Cook the shrimp until they are pink. Remove the shrimp from the pan.
  3. Discard any excess liquid from the pan. In the same pan, add the butter and minced garlic. Melt the butter and saute the garlic until it is fragrant.
  4. Add the chicken stock to the skillet and allow it to simmer for about 3 minutes.
  5. Add the shrimp back to the pan, and cook until it is warmed through. Be sure to saute the shrimp so that is coated in the butter mixture.
  6. Feel free to add lemon juice, red pepper flakes, or parsley for garnish and then serve immediately.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 350Total Fat: 25gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 8gCholesterol: 301mgSodium: 1353mgCarbohydrates: 4gFiber: 0gSugar: 0gProtein: 27g
© Kay Johnson
garlic butter shrimp that is keto friendly!

Easy Low Carb Keto Chicken Salad

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Keto chicken salad is the perfect low carb lunch idea. It’s super easy to make and is perfect for busy people on the go. Enjoy it straight out of the bowl or use it as a filling in lettuce wraps.

keto chicken salad

One of the biggest challenges I had when I first started the keto diet was finding easy low carb lunch ideas. Keto chicken salad is definitely the perfect low carb lunch idea. You can easily just store it in a plastic container and take it to work.

One of my favorite ways to eat this keto chicken salad is in a lettuce wrap or with celery sticks. I used chicken breast for this recipe, however, you can use a store-bought rotisserie chicken to save time. 

You can also make the chicken salad ahead of time, and add it to your meal prep for the week!

What chicken can you eat on keto?

Chicken is great for your keto diet. Freshly cooked chicken, rotisserie chicken, and cooked canned chicken are a few options that you could try.

How long does chicken salad last in the fridge?

Chicken salad may be stored up to 4 days in the fridge before you need to throw it away.

keto chicken salad

Keto chicken salad Ingredients:

  • 3 chicken breasts, shredded and seasoned with salt and pepper (or you can use 2 cups of a shredded rotisserie chicken)
  • olive oil, to coat chicken breast prior to baking
  • 2 boiled eggs, peeled and chopped
  • 1 stalk of celery, diced
  • 1 teaspoon of mustard
  • 1/2 cup of mayo
  • 1/2 tablespoon of fresh dill, finely chopped
  • 1/2 tsp of garlic powder
  • 1/2 tsp of onion powder
  • salt and pepper, to taste
  • Romaine lettuce leaves

keto chicken salad

How to make keto chicken salad

  1. Preheat oven to 350
  2. Place the chicken in shallow baking dish.
  3. Season the chicken with salt and pepper to taste, and then brush the chicken with the olive oil.
  4. Bake the chicken in the oven for 30 minutes, or until there is no pink left in the center.
  5. Once the chicken is finished cooking, remove it from the oven and let it cool completely.
  6. Once the chicken is cool, shred the chicken with a fork and place it in a medium-sized bowl.
  7. Add the remainder of the ingredients to the bowl with chicken, and mix everything together. (Adjust the seasonings to your preference, adding more or less).
  8. Serve in lettuce leaves or use as a dip for celery sticks.

keto chicken salad

Keto Chicken Salad

Keto Chicken Salad

Yield: 5 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Additional Time: 5 minutes
Total Time: 45 minutes

Ingredients

For the chicken

  • 3 chicken breasts (or you can use 2 cups of a shredded rotisserie chicken)
  • olive oil
  • salt and pepper, to taste

For the salad

  • 2 boiled eggs, peeled and chopped
  • 1 stalk celery, diced
  • 1 teaspoon yellow mustard
  • 1/2 cup mayonnaise
  • 1/2 tablespoon fresh dill, finely chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • salt and pepper, to taste
  • Romaine lettuce leaves (for serving the chicken salad)

Instructions

    1. Preheat oven to 350 degrees.
    2. Place the chicken in shallow baking dish.
    3. Season the chicken with salt and pepper to taste, and then brush the chicken with the olive oil.
    4. Bake the chicken in the oven for 30 minutes, or until there is no pink left in the center.
    5. Once the chicken is finished cooking, remove it from the oven and let it cool completely.
    6. Once the chicken is cool, shred the chicken with a fork and place it in a medium-sized bowl.
    7. Add the remainder of the ingredients (not including the Romaine lettuce) to the bowl with the chicken, and mix everything together. (Adjust the seasonings to your preference, adding more or less).
    8. Fill the romaine lettuce leaves with the chicken salad mixture, and enjoy!
Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 331Total Fat: 24gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 145mgSodium: 719mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 25g

Best 4 Ingredient Keto Peanut Butter Cookies

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These Keto peanut butter cookies that taste just as good as regular peanut butter cookies. You would never guess that this recipe is sugar-free. If you’re looking for a delicious low carb snack, while curbing cravings then keep reading!

keto peanut butter cookies

The great thing about making low carb peanut butter cookies is that they don’t require any special baking skills because they are so easy to make! This recipe only calls for 5 ingredients and no fancy instructions. These cookies are really perfect when you need a snack on the go.

I made them the other day for my family and waited until after they were done eating them to tell them that they were sugar-free. No one could even tell the difference! Of course, that led to everyone asking how they still tasted so delicious.

To sweeten the cookies, I used Swerve granulated sweetener. It’s seriously my favorite low carb sweetener, and the great part is there are no crazy measurement conversions. It measures cup for cup just like real sugar. Pretty sweet right! (No pun intended…well maybe.)

keto peanut butter cookies

What’s a good brand of keto peanut butter?

Of course, we also need a good keto peanut butter to make peanut butter cookies. Surprisingly, I already had one in my pantry from my last Daniel Fast stint. The brand I personally use is Smuckers Natural Creamy Peanut Butter. True natural peanut butter should only contain peanuts and less than 1% of salt. Also keep in mind that it’s very oily, and you’ll notice excess oil in the jar. I just mix it up prior to using it each time.

Peanut butter is great for the keto diet as long as it’s natural and sugar-free. 2 tablespoons of natural peanut butter contains about 6-7 carbs. To calculate net carbs subtract the carbs that come from fiber. This leaves us with about 2-4 net carbs which are perfectly fine.

Besides peanut butter and Swerve, the other 3 ingredients that I used in this recipe are 1 egg, vanilla extract, and a little baking powder. I prefer chewy peanut butter cookies, and I found that adding a little baking powder helps with that.

How to make Keto Peanut Butter Cookies

  1. Preheat oven to 350 degrees.
  2. In a medium-sized bowl, add all of the ingredients. Stir just until combined. 
  3. Separate the dough, and roll it into balls and place on a lined ungreased cookie sheet. (I was able to make 8 cookie dough balls with this recipe.
  4. Using a fork, make criss-cross lines in the dough while also flattening the cookies by pressing down on them gently. (You can also slightly flatten the cookies with your hand or a spatula prior to marking them with the fork if you prefer flatter cookies.)
  5. Once you finish flattening and marking the cookies, place them in the oven and bake for 12 -15 minutes. (Mine were done in 12.)
  6. Remove the cookies from the oven, and let them cool for at least 5 minutes. Then enjoy.

keto peanut butter cookies

keto peanut butter cookies

Keto Peanut Butter Cookies

Yield: 8 servings
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes

Easy 4 ingredient keto peanut butter cookies.

Ingredients

  • 1 cup natural peanut butter, (unsweetened)
  • 1 cup Swerve
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 tsp baking powder, (optional for chewier cookies)

Instructions

  1. Preheat oven to 350 degrees.
  2. In a medium-sized bowl, add all of the ingredients. Stir just until combined.
  3. Separate the dough, and roll it into balls and place on a lined ungreased cookie sheet. (I was able to make 8 cookie dough balls with this recipe.
  4. Using a fork, make criss-cross lines in the dough while also flattening the cookies by pressing down on them gently. (You can also slightly flatten the cookies with your hand or a spatula prior to marking them with the fork if you prefer flatter cookies.)
  5. Once you finish flattening and marking the cookies, place them in the oven and bake for 12 -15 minutes. (Mine were done in 12.)
  6. Remove the cookies from the oven, and let them cool for at least 5 minutes. Then enjoy.
Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 211Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 23mgSodium: 158mgCarbohydrates: 7gNet Carbohydrates: 4gFiber: 3gSugar: 2gProtein: 9g
Category: Snacks
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keto peanut butter cookies