Author: theathleticplate@gmail.com

Skip the takeout and make a bowl that tastes just as good, fills you up, and keeps carbs in check. This high protein keto fried rice uses cauliflower rice, lean protein, and plenty of veggies for a fast weeknight win. It’s the kind of meal you can whip up with pantry staples and a hot skillet.

No complicated steps, no specialty equipment. Just big flavor, great texture, and macros that work.

Why This Recipe Works

• Cauliflower rice stands in for rice without the carbs, but still gives that classic fried rice bite.
• High protein keeps you full and supports muscle maintenance, especially on a keto plan.
• Quick-cooking technique locks in flavor while preventing soggy cauliflower.
• Flexible add-ins mean you can use chicken, shrimp, tofu, or bacon and still hit your goals.
• Simple sauce delivers takeout-style taste with clean ingredients.

Ingredients

• 3 cups riced cauliflower (fresh or thawed from frozen, well drained)
• 2 teaspoons avocado oil or light olive oil, divided
• 1 tablespoon toasted sesame oil
• 3 large eggs, lightly beaten
• 10–12 oz cooked chicken breast or shrimp, diced (or extra-firm tofu for a vegetarian option)
• 1 cup finely chopped low-carb veggies (mix of bell pepper, zucchini, or mushrooms)
• 1/2 cup frozen peas (optional; can swap for chopped green beans to reduce carbs)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
• 3 tablespoons tamari or coconut aminos (use tamari for lowest carbs)
• 1 tablespoon rice vinegar (unseasoned)
• 1–2 teaspoons sriracha or chili crisp (optional)
• 1/4 teaspoon white pepper (or black pepper)
• 2–3 green onions, thinly sliced
• Salt to taste
• Optional toppings: toasted sesame seeds, lime wedges, extra green onions

Instructions

1. Prep the cauliflower rice: If using frozen, squeeze out extra moisture with a clean towel. Drier rice browns better.
2. Cook the eggs: Heat 1/2 teaspoon oil in a large skillet or wok over medium heat.

   Add beaten eggs, scramble just until set, then transfer to a plate.

3. Brown the protein: Add 1 teaspoon oil. Sear chicken or shrimp until lightly browned and heated through. Remove to the same plate.
4. Sauté aromatics and veggies: Add remaining oil.

   Cook garlic and ginger for 30 seconds. Add chopped veggies (and peas if using) and stir-fry 2–3 minutes until crisp-tender.

5. Add cauliflower rice: Increase heat to medium-high. Add riced cauliflower and sesame oil.

   Spread it out and let it sit 1 minute to lightly brown, then stir. Repeat 2–3 times until steam reduces and texture is fluffy, about 5–6 minutes.

6. Season: Pour in tamari, rice vinegar, and sriracha if using. Add white pepper.

   Stir to coat evenly.

7. Finish: Return eggs and protein to the skillet. Toss with green onions. Taste and adjust salt, pepper, or tamari as needed.
8. Serve hot: Top with sesame seeds and a squeeze of lime if you like.

Storage Instructions

• Refrigerator: Store in an airtight container for 3–4 days.
• Freezer: Freeze in meal-prep portions for up to 2 months.

  Thaw in the fridge overnight.

• Reheat: Use a hot skillet with a splash of oil for best texture, 3–4 minutes. Microwave works in a pinch, but the skillet keeps it from getting soggy.

Benefits of This Recipe

• High protein, low carb: Supports satiety and keto goals.
• Fast and flexible: Ready in about 20 minutes and easy to adapt.
• Budget-friendly: Uses common ingredients and leftover protein.
• Veggie-forward: Packs in fiber and micronutrients without the carb load.

What Not to Do

• Don’t add wet cauliflower rice straight to the pan. Excess moisture leads to mush. Pat it dry or squeeze thawed rice.
• Don’t overcrowd the skillet. Cook in batches if needed to keep everything sizzling and browning.
• Don’t skip the sesame oil. It adds that signature fried rice aroma.
• Don’t drown it in sauce. Too much liquid kills the texture and can add hidden carbs.

Alternatives

• Proteins: Ground turkey, pork, leftover rotisserie chicken, bacon bits, or smoked tofu.
• Veggies: Swap peas for chopped green beans, diced asparagus, or shredded cabbage to lower carbs.
• Sauce: Use coconut aminos for soy-free, or add a splash of fish sauce for deeper umami.
• Spice level: Stir in red pepper flakes or chili oil for heat, or keep it mild for family-friendly bowls.
• Egg-free: Replace eggs with crumbled tofu and a pinch of black salt for an eggy flavor.

FAQ

Is cauliflower rice really keto?

Yes.

Cauliflower is low in net carbs and fits comfortably into most keto plans. It’s an easy stand-in for regular rice without the blood sugar spike.

Can I use pre-riced cauliflower?

Absolutely. Fresh or frozen both work.

Just make sure it’s well drained and dry before cooking for the best texture.

How do I make it even higher in protein?

Add extra chicken or shrimp, toss in an additional egg, or mix in collagen peptides to the sauce. You can also use lean ground turkey for more grams per serving.

What’s the best pan to use?

A large nonstick skillet or a well-seasoned wok works best. You want high heat and space to move ingredients around quickly.

Is tamari keto-friendly?

Tamari is lower in carbs than many soy sauces and is generally keto-friendly in moderate amounts.

If you’re strict, coconut aminos is a good alternative with a touch of natural sweetness.

Can I meal prep this?

Yes. Portion it into containers and add a fresh squeeze of lime and extra green onions after reheating to brighten the flavors.

Wrapping Up

High Protein Keto Fried Rice gives you takeout vibes with smart macros and simple steps. It’s fast, flavorful, and easy to customize with whatever protein you have on hand.

Keep cauliflower rice in the freezer and you’re never more than 20 minutes from a satisfying bowl. Add heat, keep it mild, make it your own—either way, it’s a keeper.

High Protein Keto Fried Rice - A Fast, Satisfying Low-Carb Favorite

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings 4 servings

Ingredients

  

• 3 cups riced cauliflower (fresh or thawed from frozen, well drained)
• 2 teaspoons avocado oil or light olive oil, divided
• 1 tablespoon toasted sesame oil
• 3 large eggs, lightly beaten
• 10–12 oz cooked chicken breast or shrimp, diced (or extra-firm tofu for a vegetarian option)
• 1 cup finely chopped low-carb veggies (mix of bell pepper, zucchini, or mushrooms)
• 1/2 cup frozen peas (optional; can swap for chopped green beans to reduce carbs)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
• 3 tablespoons tamari or coconut aminos (use tamari for lowest carbs)
• 1 tablespoon rice vinegar (unseasoned)
• 1–2 teaspoons sriracha or chili crisp (optional)
• 1/4 teaspoon white pepper (or black pepper)
• 2–3 green onions, thinly sliced
• Salt to taste
• Optional toppings: toasted sesame seeds, lime wedges, extra green onions

Instructions

 

• Prep the cauliflower rice: If using frozen, squeeze out extra moisture with a clean towel. Drier rice browns better.
• Cook the eggs: Heat 1/2 teaspoon oil in a large skillet or wok over medium heat.Add beaten eggs, scramble just until set, then transfer to a plate.
• Brown the protein: Add 1 teaspoon oil. Sear chicken or shrimp until lightly browned and heated through. Remove to the same plate.
• Sauté aromatics and veggies: Add remaining oil.Cook garlic and ginger for 30 seconds. Add chopped veggies (and peas if using) and stir-fry 2–3 minutes until crisp-tender.
• Add cauliflower rice: Increase heat to medium-high. Add riced cauliflower and sesame oil.Spread it out and let it sit 1 minute to lightly brown, then stir. Repeat 2–3 times until steam reduces and texture is fluffy, about 5–6 minutes.
• Season: Pour in tamari, rice vinegar, and sriracha if using. Add white pepper.Stir to coat evenly.
• Finish: Return eggs and protein to the skillet. Toss with green onions. Taste and adjust salt, pepper, or tamari as needed.
• Serve hot: Top with sesame seeds and a squeeze of lime if you like.

This is the kind of bowl that makes weeknights feel easier. It’s thick, creamy, and loaded with cheesy broccoli goodness, but still fits a low-carb lifestyle. Thanks to a smart protein boost, it’s more filling than your average soup and perfect for meal prep.

Serve it on its own, pair it with a simple salad, or stash it in the fridge for quick lunches. Comfort and convenience, all in one pot.

What Makes This Special

• High in protein, low in carbs: Uses whey isolate or collagen peptides and extra cheddar to bump up protein without adding carbs.
• Ultra creamy, no flour needed: Heavy cream and cheese add body and richness without a roux.
• Quick and weeknight-friendly: Ready in about 30 minutes with minimal prep.
• Family-approved flavor: Classic broccoli cheddar taste with a savory twist from garlic, onion, and nutmeg.
• Easy to customize: Swap proteins, dairy, or seasonings to fit your preferences.

Ingredients

• 2 tablespoons butter or avocado oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 4 cups broccoli florets, chopped small (fresh or frozen)
• 4 cups low-sodium chicken broth (or vegetable broth)
• 1 cup heavy cream
• 2 cups sharp cheddar cheese, freshly grated (plus extra for topping)
• 1/2 cup unflavored whey protein isolate or collagen peptides
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon smoked paprika (optional)
• Salt and black pepper, to taste
• Red pepper flakes, to taste (optional)

Step-by-Step Instructions

1. Sauté aromatics: In a large pot over medium heat, melt butter. Add onion and a pinch of salt.

   Cook 3–4 minutes until soft. Stir in garlic and cook 30 seconds until fragrant.

2. Add broccoli and liquids: Stir in broccoli, broth, Dijon, nutmeg, and smoked paprika. Bring to a gentle boil, then reduce to a simmer.

   Cook 8–10 minutes until broccoli is tender.

3. Blend for creaminess (optional): For a smoother soup, use an immersion blender to blend part or all of the pot. Leave some florets for texture if you like.
4. Stir in cream: Reduce heat to low. Add heavy cream and stir until warmed through.

   Do not boil after adding dairy.

5. Add protein and cheese: Whisk whey isolate or collagen into a small bowl with 1/2 cup warm broth until smooth. Stir this slurry into the pot. Gradually add cheddar by the handful, stirring constantly until melted and creamy.
6. Season to taste: Add salt, pepper, and red pepper flakes as desired.

   If soup is too thick, thin with more broth. If too thin, simmer gently a few minutes.

7. Serve: Ladle into bowls. Top with extra cheddar, a sprinkle of paprika, or a drizzle of olive oil.

Storage Instructions

• Fridge: Store in an airtight container up to 4 days.

  Reheat gently over low heat, stirring often. Avoid boiling to prevent cheese from separating.

• Freezer: Cheese-based soups can separate when frozen. If you must freeze, cool fully, portion into containers, and freeze up to 2 months.

  Reheat slowly and whisk to bring it back together.

• Meal prep tip: Keep an extra splash of broth on hand to thin leftovers during reheating.

Health Benefits

• High-quality protein: Whey isolate or collagen helps support satiety and muscle maintenance while keeping carbs low.
• Broccoli power: Packed with fiber, vitamin C, vitamin K, and antioxidants that support immune and bone health.
• Keto-friendly fats: Cream and cheese provide fats that keep you full and help with fat-soluble vitamin absorption.
• Lower carb count: No flour or starch, so it fits most ketogenic macros when portioned appropriately.

Pitfalls to Watch Out For

• Curdling cheese: High heat after adding cheese can cause separation. Keep the heat low and add cheese slowly.
• Gritty protein: Dumping dry powder straight into hot soup can clump. Always whisk with warm broth first.
• Over-salting: Cheddar and broth already contain salt.

  Season at the end.

• Too thin or too thick: Adjust with broth to thin or simmer a bit longer to reduce. Avoid adding starch thickeners if staying keto.

Alternatives

• Dairy-free: Use coconut cream and a dairy-free cheddar-style shreds. Choose a pea or egg white protein isolate if tolerated.
• Extra protein: Stir in shredded rotisserie chicken or diced grilled chicken at the end.
• Different cheeses: Try a mix of cheddar and gruyère, or add a little cream cheese for extra silkiness.
• Vegetable swaps: Add cauliflower with broccoli for a thicker, bulkier soup without extra carbs.
• Spice variation: Add curry powder and turmeric for a golden, warming version.

FAQ

Can I use pre-shredded cheese?

Pre-shredded cheese often has anti-caking starches that can make the soup grainy.

For the smoothest texture, use freshly grated cheddar.

What protein powder works best?

Unflavored whey protein isolate dissolves smoothly and keeps carbs very low. Collagen peptides also work and won’t thicken as much, but they won’t make it creamy like whey can.

How do I make it vegetarian?

Use vegetable broth instead of chicken broth and skip any meat additions. The rest of the recipe stays the same.

Can I use frozen broccoli?

Yes.

Toss it in straight from the freezer and simmer a few extra minutes until tender. It blends just as well as fresh.

How can I reduce calories without losing flavor?

Use half-and-half instead of heavy cream and reduce cheese by 25%. Keep the whey isolate for protein, and boost flavor with extra Dijon and spices.

In Conclusion

This High Protein Keto Broccoli Cheddar Soup checks all the boxes: creamy, comforting, and macro-friendly.

It’s simple enough for a busy night yet satisfying enough to keep you full for hours. Make a batch, stash a few portions for later, and enjoy a reliable go-to that never feels like a compromise.

High Protein Keto Broccoli Cheddar Soup – Cozy, Creamy, and Satisfying

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings 6 servings

Ingredients

  

• 2 tablespoons butter or avocado oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 4 cups broccoli florets, chopped small (fresh or frozen)
• 4 cups low-sodium chicken broth (or vegetable broth)
• 1 cup heavy cream
• 2 cups sharp cheddar cheese, freshly grated (plus extra for topping)
• 1/2 cup unflavored whey protein isolate or collagen peptides
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon smoked paprika (optional)
• Salt and black pepper, to taste
• Red pepper flakes, to taste (optional)

Instructions

 

• Sauté aromatics: In a large pot over medium heat, melt butter. Add onion and a pinch of salt.Cook 3–4 minutes until soft. Stir in garlic and cook 30 seconds until fragrant.
• Add broccoli and liquids: Stir in broccoli, broth, Dijon, nutmeg, and smoked paprika. Bring to a gentle boil, then reduce to a simmer.Cook 8–10 minutes until broccoli is tender.
• Blend for creaminess (optional): For a smoother soup, use an immersion blender to blend part or all of the pot. Leave some florets for texture if you like.
• Stir in cream: Reduce heat to low. Add heavy cream and stir until warmed through.Do not boil after adding dairy.
• Add protein and cheese: Whisk whey isolate or collagen into a small bowl with 1/2 cup warm broth until smooth. Stir this slurry into the pot. Gradually add cheddar by the handful, stirring constantly until melted and creamy.
• Season to taste: Add salt, pepper, and red pepper flakes as desired.If soup is too thick, thin with more broth. If too thin, simmer gently a few minutes.
• Serve: Ladle into bowls. Top with extra cheddar, a sprinkle of paprika, or a drizzle of olive oil.

This Keto White Chicken Chili is comfort in a bowl—rich, creamy, and full of flavor without weighing you down. It’s the kind of recipe that warms you up on a chilly night and still fits your low-carb goals. Tender chicken, green chiles, and spices simmer together in a silky, cheesy broth.

It’s satisfying, easy to make, and great for meal prep. Serve it with fresh toppings, and you’ve got a crowd-pleaser that happens to be keto-friendly.

What Makes This Recipe So Good

• Low carb without sacrificing flavor: Made with chicken, cream cheese, and green chiles instead of beans, it stays keto but tastes indulgent.
• One-pot convenience: Minimal cleanup and simple steps make this perfect for weeknights.
• Flexible and forgiving: Use rotisserie chicken, leftover turkey, or make it dairy-free with easy swaps.
• Meal prep friendly: Reheats beautifully and thickens slightly, making tomorrow’s bowl even better.
• Customizable heat: Keep it mild or turn it up with jalapeños or extra cayenne.

Ingredients

• 2 tablespoons avocado oil or olive oil
• 1 medium onion, finely chopped
• 1 green bell pepper, diced
• 2–3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 1/4–1/2 teaspoon cayenne pepper (optional, to taste)
• 1 (4-ounce) can diced green chiles
• 4 cups low-sodium chicken broth
• 1 1/2 pounds cooked chicken, shredded (rotisserie works great)
• 4 ounces cream cheese, softened and cubed
• 1/2 cup heavy cream
• 1 cup shredded Monterey Jack or pepper jack cheese
• 1/4 cup chopped fresh cilantro
• Juice of 1/2 lime
• Salt and black pepper, to taste
• Optional toppings: Sliced jalapeño, avocado, extra cilantro, shredded cheese, sour cream

Step-by-Step Instructions

1. Sauté the vegetables: Heat the oil in a large pot over medium heat. Add onion and bell pepper, and cook 4–5 minutes until softened.

   Stir in the garlic and cook 30 seconds until fragrant.

2. Bloom the spices: Add cumin, oregano, chili powder, and cayenne. Stir for 30–60 seconds to release their aroma.
3. Add chiles and broth: Stir in the green chiles and chicken broth. Bring to a gentle simmer.
4. Stir in the chicken: Add shredded chicken.

   Simmer 10 minutes to meld flavors.

5. Make it creamy: Reduce heat to low. Stir in cream cheese until melted and smooth, then add heavy cream.
6. Cheesy finish: Sprinkle in Monterey Jack, stirring until fully melted. Do not boil after adding cheese to avoid separation.
7. Season and brighten: Add cilantro, lime juice, and season with salt and pepper.

   Adjust heat with more cayenne if desired.

8. Serve: Ladle into bowls and top with jalapeño, avocado, extra cheese, and sour cream if you like.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days. It will thicken slightly; thin with a splash of broth when reheating.
• Freezer: Freeze up to 2 months. For best texture, freeze before adding the shredded cheese and heavy cream.

  Add them after reheating.

• Reheating: Warm gently on the stove over low heat, stirring often. Avoid boiling once dairy is added.

Health Benefits

• Low in carbs: Skips the beans and corn, keeping net carbs low while still delivering rich flavor.
• High in protein: Chicken provides steady energy and supports muscle maintenance.
• Satiating fats: Cream cheese and heavy cream help keep you full and satisfied on a keto diet.
• Micronutrients: Onion, peppers, chiles, and cilantro add antioxidants and vitamin C.

Common Mistakes to Avoid

• Boiling after adding dairy: This can cause curdling. Keep the heat low once the cream and cheese go in.
• Skipping the spice bloom: Toasting the spices briefly boosts their flavor in the finished chili.
• Not softening cream cheese: Cold cream cheese won’t melt smoothly.

  Cube and soften it first.

• Under-seasoning: Taste and adjust salt, pepper, and lime at the end to balance richness.

Variations You Can Try

• Slow cooker: Add everything except dairy and cheese to the slow cooker and cook on Low 4–6 hours. Stir in cream cheese, cream, and shredded cheese at the end.
• Dairy-free: Use full-fat coconut milk and dairy-free cream cheese. Skip the shredded cheese or use a dairy-free option.
• Extra veggies: Add diced zucchini or cauliflower rice for more texture with minimal carbs.
• Turkey swap: Use leftover turkey instead of chicken for a post-holiday twist.
• Spicy upgrade: Add minced jalapeño with the onion, or swirl in hot sauce before serving.

FAQ

Can I use raw chicken instead of cooked?

Yes.

Dice 1 1/2 pounds of raw chicken and sauté it after the onions and peppers until just cooked through. Proceed with the recipe as written.

How can I thicken the chili without flour?

Let it simmer uncovered to reduce, or add extra shredded cheese or a few tablespoons of softened cream cheese. Avoid high heat to keep it smooth.

Is this chili very spicy?

It’s mildly spicy as written.

For less heat, skip the cayenne and use mild green chiles. For more heat, add jalapeños or extra cayenne.

What can I serve with it on keto?

Try it with a side salad, roasted broccoli, or keto “cornbread” made with almond flour. Avocado and fresh lime make great toppings.

Can I make it ahead?

Absolutely.

The flavors deepen overnight. Reheat gently on the stove and thin with broth if needed.

Final Thoughts

Keto White Chicken Chili proves you don’t need beans to make a bowl that’s cozy, creamy, and full of character. It’s easy enough for busy nights and special enough for company.

Keep this recipe in your rotation, and switch up the toppings and heat level to match your mood. One pot, big flavor, and keto-friendly comfort—what’s not to love?

Keto White Chicken Chili - Cozy, Creamy, and Low Carb

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings 6 servings

Ingredients

  

• 2 tablespoons avocado oil or olive oil
• 1 medium onion, finely chopped
• 1 green bell pepper, diced
• 2–3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 1/4–1/2 teaspoon cayenne pepper (optional, to taste)
• 1 (4-ounce) can diced green chiles
• 4 cups low-sodium chicken broth
• 1 1/2 pounds cooked chicken, shredded (rotisserie works great)
• 4 ounces cream cheese, softened and cubed
• 1/2 cup heavy cream
• 1 cup shredded Monterey Jack or pepper jack cheese
• 1/4 cup chopped fresh cilantro
• Juice of 1/2 lime
• Salt and black pepper, to taste
• Optional toppings: Sliced jalapeño, avocado, extra cilantro, shredded cheese, sour cream

Instructions

 

• Sauté the vegetables: Heat the oil in a large pot over medium heat. Add onion and bell pepper, and cook 4–5 minutes until softened.Stir in the garlic and cook 30 seconds until fragrant.
• Bloom the spices: Add cumin, oregano, chili powder, and cayenne. Stir for 30–60 seconds to release their aroma.
• Add chiles and broth: Stir in the green chiles and chicken broth. Bring to a gentle simmer.
• Stir in the chicken: Add shredded chicken.Simmer 10 minutes to meld flavors.
• Make it creamy: Reduce heat to low. Stir in cream cheese until melted and smooth, then add heavy cream.
• Cheesy finish: Sprinkle in Monterey Jack, stirring until fully melted. Do not boil after adding cheese to avoid separation.
• Season and brighten: Add cilantro, lime juice, and season with salt and pepper.Adjust heat with more cayenne if desired.
• Serve: Ladle into bowls and top with jalapeño, avocado, extra cheese, and sour cream if you like.

If you love the warm spice of classic gingerbread but need to skip the gluten, this recipe has your back. These cookies are crisp at the edges, slightly chewy in the middle, and full of ginger and molasses flavor. They hold their shape for cut-outs, so you can make stars, trees, or gingerbread people without the cookies spreading into blobs.

The dough is easy to work with, and the results taste just like the holiday favorite you remember. Make a batch for decorating, gifting, or just for yourself with a cup of tea.

Why This Recipe Works

• Balanced flours: A gluten-free all-purpose blend backed by almond flour gives structure, tenderness, and a clean snap.
• Molasses + brown sugar: Adds deep flavor and moisture so the cookies don’t turn chalky.
• Chill time matters: Resting the dough hydrates the flour and firms it up, making clean cut-outs and sharper edges.
• Right spices, right amounts: Ground ginger, cinnamon, cloves, and a pinch of black pepper deliver that classic gingerbread heat.
• Xanthan gum insurance: If your flour blend lacks it, a small amount helps the dough hold together and roll smoothly.

Shopping List

• Gluten-free all-purpose flour blend (with xanthan gum if possible)
• Almond flour (super-fine)
• Xanthan gum (only if your blend doesn’t include it)
• Baking soda
• Fine sea salt
• Ground ginger
• Ground cinnamon
• Ground cloves
• Ground nutmeg (optional) and a pinch of black pepper (optional)
• Unsalted butter, softened
• Dark brown sugar
• Unsulphured molasses
• Large egg
• Pure vanilla extract
• Powdered sugar, lemon juice or milk (for icing, optional)

Step-by-Step Instructions

1. Mix dry ingredients: In a bowl, whisk 2 cups gluten-free all-purpose flour, 1/2 cup almond flour, 1 teaspoon baking soda, 1/2 teaspoon salt, 2 teaspoons ground ginger, 1 teaspoon cinnamon, 1/4 teaspoon cloves, and a pinch of nutmeg and black pepper if using. If your blend lacks xanthan gum, whisk in 1/2 teaspoon.
2. Cream butter and sugar: In a large bowl, beat 1/2 cup softened unsalted butter with 3/4 cup dark brown sugar until fluffy, about 2 minutes.
3. Add wet ingredients: Beat in 1/2 cup molasses, 1 large egg, and 1 teaspoon vanilla until smooth.

   The mixture may look slightly separated; that’s fine.

4. Combine: Add the dry ingredients to the wet and mix on low until a soft dough forms. It should be slightly tacky but not sticky.
5. Chill: Divide dough in half, flatten into discs, wrap, and chill for at least 1 hour (up to 48 hours). This step is crucial for clean cut-outs and better texture.
6. Prep to roll: Preheat oven to 350°F (175°C). Line two baking sheets with parchment.

   Lightly flour your surface and rolling pin with gluten-free flour.

7. Roll and cut: Roll one disc to 1/4 inch thick. Cut shapes with cookie cutters, dusting cutters in flour as needed. Transfer to sheets, spacing 1 inch apart.
8. Bake: Bake 8–10 minutes, depending on size.

   For softer centers, pull at 8 minutes; for snappier cookies, bake closer to 10. Edges should look set and slightly darker.

9. Cool: Let cookies rest on the sheet 5 minutes, then move to a rack to cool completely.
10. Optional icing: Stir 1 cup powdered sugar with 1–2 tablespoons milk or lemon juice until thick but pipeable. Pipe details once cookies are fully cool.

Keeping It Fresh

• Room temperature: Store in an airtight tin up to 1 week.

  Add a small piece of bread to keep them from drying out.

• Freeze baked cookies: Layer with parchment in a freezer bag, up to 2 months. Thaw at room temp before icing.
• Freeze dough: Wrap well and freeze up to 2 months. Thaw overnight in the fridge, then roll and bake.

Benefits of This Recipe

• Truly gluten free: Designed for cut-outs that hold shape without wheat flour.
• Classic flavor: Spices and molasses deliver that nostalgic gingerbread taste.
• Flexible texture: Adjust bake time for soft-chewy or crisp-snappy results.
• Decorating-friendly: Smooth surface, sturdy edges, perfect for icing.

Pitfalls to Watch Out For

• Skipping chill time: Warm dough spreads and loses detail.
• Too much flour while rolling: Excess flour dries the cookies.

  Lightly dust and use parchment to roll if needed.

• Overbaking: Gluten-free cookies can turn hard quickly. Pull when edges set.
• Wrong flour choice: Use a quality gluten-free blend; avoid single flours like just rice flour.

Variations You Can Try

• Dairy-free: Swap butter for vegan butter or refined coconut oil (use the firm kind). Add a tablespoon of milk alternative if dough seems dry.
• Refined sugar light: Use coconut sugar in place of brown sugar; flavor will be slightly deeper and less sweet.
• Extra snap: Roll thinner (1/8 inch) and bake 1–2 minutes longer.
• Orange twist: Add 1 tablespoon orange zest to the dough and 1 tablespoon orange juice to the icing.
• Chocolate-dipped: Dip cooled cookies in melted dark chocolate and sprinkle with crushed peppermint.

FAQ

Can I make these egg-free?

Yes.

Use a flax egg (1 tablespoon ground flax mixed with 3 tablespoons water, rested 5 minutes). The cookies will be slightly softer but still hold shape.

My dough is crumbly. What should I do?

Work in 1–2 teaspoons milk or water, just until the dough comes together.

Gluten-free dough should be soft and cohesive, not dry.

Do I need xanthan gum?

If your gluten-free flour blend already contains xanthan gum, you don’t need more. If it doesn’t, add 1/2 teaspoon to help with structure and rolling.

Can I make them softer?

Yes. Roll to 1/4 inch and bake on the shorter side (about 8 minutes).

Store with a slice of bread to keep them tender.

What kind of molasses should I use?

Use unsulphured molasses. Avoid blackstrap here—it’s more bitter and will overpower the cookies.

In Conclusion

These Gluten Free Gingerbread Cookies are everything you want from a holiday bake: bold spice, clean edges, and just the right texture. With a dependable dough and simple steps, they’re easy to make and fun to decorate.

Whether you bake them soft or snappy, they’ll taste like tradition—without the gluten.

Gluten Free Gingerbread Cookies - Cozy, Spiced, and Perfectly Snappy

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings 24 servings

Ingredients

  

• Gluten-free all-purpose flour blend (with xanthan gum if possible)
• Almond flour (super-fine)
• Xanthan gum (only if your blend doesn’t include it)
• Baking soda
• Fine sea salt
• Ground ginger
• Ground cinnamon
• Ground cloves
• Ground nutmeg (optional) and a pinch of black pepper (optional)
• Unsalted butter, softened
• Dark brown sugar
• Unsulphured molasses
• Large egg
• Pure vanilla extract
• Powdered sugar, lemon juice or milk (for icing, optional)

Instructions

 

• Mix dry ingredients: In a bowl, whisk 2 cups gluten-free all-purpose flour, 1/2 cup almond flour, 1 teaspoon baking soda, 1/2 teaspoon salt, 2 teaspoons ground ginger, 1 teaspoon cinnamon, 1/4 teaspoon cloves, and a pinch of nutmeg and black pepper if using. If your blend lacks xanthan gum, whisk in 1/2 teaspoon.
• Cream butter and sugar: In a large bowl, beat 1/2 cup softened unsalted butter with 3/4 cup dark brown sugar until fluffy, about 2 minutes.
• Add wet ingredients: Beat in 1/2 cup molasses, 1 large egg, and 1 teaspoon vanilla until smooth.The mixture may look slightly separated; that’s fine.
• Combine: Add the dry ingredients to the wet and mix on low until a soft dough forms. It should be slightly tacky but not sticky.
• Chill: Divide dough in half, flatten into discs, wrap, and chill for at least 1 hour (up to 48 hours). This step is crucial for clean cut-outs and better texture.
• Prep to roll: Preheat oven to 350°F (175°C). Line two baking sheets with parchment.Lightly flour your surface and rolling pin with gluten-free flour.
• Roll and cut: Roll one disc to 1/4 inch thick. Cut shapes with cookie cutters, dusting cutters in flour as needed. Transfer to sheets, spacing 1 inch apart.
• Bake: Bake 8–10 minutes, depending on size.For softer centers, pull at 8 minutes; for snappier cookies, bake closer to 10. Edges should look set and slightly darker.
• Cool: Let cookies rest on the sheet 5 minutes, then move to a rack to cool completely.
• Optional icing: Stir 1 cup powdered sugar with 1–2 tablespoons milk or lemon juice until thick but pipeable. Pipe details once cookies are fully cool.

This Keto Eggnog Protein Pudding brings all the cozy holiday vibes without the sugar crash. It’s creamy, lightly spiced, and surprisingly filling thanks to a boost of protein. You can whip it up in minutes with simple ingredients you probably have on hand.

Whether you’re craving a festive dessert or an upgraded snack, this one hits the sweet spot. It’s perfect for meal prep, too—make a batch and enjoy it chilled throughout the week.

What Makes This Special

This pudding tastes like classic eggnog but skips the heavy sugar and carbs. It uses keto-friendly sweetener and protein powder to deliver flavor and nutrition in one bowl.

The texture is rich and silky, and the warm spices make it feel like a treat. Best of all, you don’t need to cook anything—just blend, chill, and enjoy.

What You’ll Need

• 1 cup unsweetened almond milk (or macadamia/cashew milk)
• 1/2 cup heavy cream (or full-fat coconut cream for dairy-free)
• 1 scoop vanilla whey or egg white protein powder (about 25–30 g)
• 2 large egg yolks (pasteurized recommended)
• 2–3 tablespoons powdered erythritol or allulose (to taste)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground nutmeg (plus extra for topping)
• 1/2 teaspoon ground cinnamon
• Pinch of sea salt
• Optional: 1/4 teaspoon rum extract for classic eggnog flavor
• Optional thickener: 1/2 teaspoon xanthan gum or 1 tablespoon chia seeds
• Optional topping: whipped cream and a sprinkle of nutmeg

Step-by-Step Instructions

1. Blend the base: Add almond milk, heavy cream, egg yolks, sweetener, vanilla, nutmeg, cinnamon, salt, and rum extract (if using) to a blender. Blend until smooth and frothy.
2. Add protein: Sprinkle in the protein powder.

   Blend on low, then medium, until fully incorporated. Avoid over-blending to keep it creamy and not foamy.

3. Thicken (optional): If you prefer a thicker pudding, add xanthan gum while blending on low, or stir in chia seeds by hand. Let chia sit 10 minutes, then blend again briefly.
4. Taste and adjust: Sweetness can vary by sweetener and protein brand.

   Add a little more sweetener or spice if needed.

5. Chill: Pour into jars or bowls. Refrigerate for at least 1–2 hours, or overnight for a firmer set.
6. Serve: Top with a dollop of whipped cream and a dusting of nutmeg. Enjoy cold.

Storage Instructions

• Refrigerate: Store covered for up to 4 days.
• Stir before serving: A quick whisk refreshes the texture.
• Do not freeze: Freezing can cause separation and a grainy texture.

Benefits of This Recipe

• Low carb and keto-friendly: Uses zero- or low-glycemic sweeteners and high-fat dairy.
• Protein-packed: Keeps you satisfied longer and supports muscle recovery.
• No cooking required: Quick to make, easy to scale for meal prep.
• Holiday flavor, everyday ease: All the eggnog taste without the sugar overload.

What Not to Do

• Don’t use granulated sweetener without powdering it: It can make the pudding gritty.

  Choose powdered or blend granulated sweetener first.

• Don’t overuse xanthan gum: A little goes a long way. Too much leads to a slimy texture.
• Don’t skip chilling: The flavors meld and the pudding sets as it cools.
• Don’t choose a chalky protein: Poor-quality powders can dominate the taste. Vanilla whey isolate or egg white protein works best.

Recipe Variations

• Dairy-free: Swap heavy cream for coconut cream and use egg white protein or a smooth unflavored pea protein.

  Add extra vanilla to balance.

• Extra thick: Reduce almond milk to 3/4 cup and use 3/4 teaspoon xanthan gum, blending lightly.
• Spiked flavor: A drop or two of rum extract or bourbon extract delivers classic eggnog notes without alcohol or carbs.
• Mocha twist: Add 1 teaspoon espresso powder and a dash of cocoa for a cozy coffee-chocolate vibe.
• Gingerbread: Add 1/4 teaspoon ground ginger and a pinch of clove.
• Low-calorie version: Replace heavy cream with half-and-half and reduce sweetener slightly. Texture will be lighter.

FAQ

Can I make this without egg yolks?

Yes. Replace the yolks with an extra 1/4 cup heavy cream and add 1/4 teaspoon additional xanthan gum or 1 tablespoon chia seeds for body.

The flavor will be slightly less custardy but still delicious.

Which sweetener works best?

Powdered allulose gives the smoothest texture and no cooling effect. Powdered erythritol blends well too but can be slightly cooling. Adjust to taste either way.

Is this safe to eat with raw egg yolks?

Use pasteurized eggs to minimize risk.

If you prefer, you can gently heat the milk, cream, sweetener, and yolks on low until it reaches 160°F, whisking constantly, then cool before blending in the protein.

Can I use collagen instead of whey?

You can, but collagen won’t thicken as much and the texture will be lighter. Add a small amount of xanthan gum or chia to compensate.

How do I avoid clumps with protein powder?

Blend the liquid base first, then add protein while blending on low. Avoid hot liquids, which can cause curdling or clumping with whey.

What’s the carb count?

Exact macros vary by brand, but most versions come in around 4–6g net carbs per serving (out of 2–3 servings) when using unsweetened almond milk, heavy cream, and allulose.

Wrapping Up

This Keto Eggnog Protein Pudding delivers classic holiday flavor with a smart, macro-friendly twist.

It’s creamy, satisfying, and easy to customize to your diet. Keep a batch in the fridge for a festive snack or a simple dessert that feels special anytime. Top with whipped cream and a sprinkle of nutmeg, and enjoy the season in a spoon.

Keto Eggnog Protein Pudding - Creamy, Festive, and Low-Carb

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings 4 servings

Ingredients

  

• 1 cup unsweetened almond milk (or macadamia/cashew milk)
• 1/2 cup heavy cream (or full-fat coconut cream for dairy-free)
• 1 scoop vanilla whey or egg white protein powder (about 25–30 g)
• 2 large egg yolks (pasteurized recommended)
• 2–3 tablespoons powdered erythritol or allulose (to taste)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground nutmeg (plus extra for topping)
• 1/2 teaspoon ground cinnamon
• Pinch of sea salt
• Optional: 1/4 teaspoon rum extract for classic eggnog flavor
• Optional thickener: 1/2 teaspoon xanthan gum or 1 tablespoon chia seeds
• Optional topping: whipped cream and a sprinkle of nutmeg

Instructions

 

• Blend the base: Add almond milk, heavy cream, egg yolks, sweetener, vanilla, nutmeg, cinnamon, salt, and rum extract (if using) to a blender. Blend until smooth and frothy.
• Add protein: Sprinkle in the protein powder.Blend on low, then medium, until fully incorporated. Avoid over-blending to keep it creamy and not foamy.
• Thicken (optional): If you prefer a thicker pudding, add xanthan gum while blending on low, or stir in chia seeds by hand. Let chia sit 10 minutes, then blend again briefly.
• Taste and adjust: Sweetness can vary by sweetener and protein brand.Add a little more sweetener or spice if needed.
• Chill: Pour into jars or bowls. Refrigerate for at least 1–2 hours, or overnight for a firmer set.
• Serve: Top with a dollop of whipped cream and a dusting of nutmeg. Enjoy cold.