Truly amazed after trying dozens of recipes for bread, cake, etc. with almond flour and all turned to sawdust or icky, hard yuk! All the wasted expensive ingredients, I have finally hit gold with this recipe exactly as written! We have been Primal and off bread for about 4 years, but always salivating when offered fresh bread or bagel! This is a great recipe and thank you for sharing!

The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
Strawberries and currants have fairly high sugar content in the 7 to 9 gram-per-cup serving range. Cranberries and raspberries, on the other hand, only have between 4.5 and 5.5 grams. You should be aware that it's not just about sugar, though — the total carbs in raspberries come out to 14.7 grams per serving, while cranberries have 13.4 grams per serving. Despite this, it's easy to have half a serving of any of these berries as part of a dessert or morning smoothie and still be within keto diet parameters.
Limes and lemons have very little sugar: just 1.1 grams and 1.5 grams per fruit, respectively. Citrus fruits like these can be used in keto-friendly foods like cauliflower hummus, mayonnaise and smoothies. A quick twist in any meat or fish recipe will greatly enhance most meals. Lemons and limes are also a source of vitamins, minerals and antioxidants, which have been linked to various health benefits.
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.

Nuts are versatile and have tons of uses in a ketogenic diet besides snack. There is a nut butter, oil, or flour version of almost any nut. They are a great tool to help you stay on track if you choose to include them in your diet. I like to enjoy nuts and nut butter on occasion, especially the ones that are highest in fat, like pili nuts. I rarely use nut oils (with the exception of coconut oil, which isn’t really a nut anyway) because they can be very expensive, but nut flours are great to use in baking.
All Content Copyright © 2018 MyKetoCoach.com Unless Otherwise Noted - All Rights Reserved. Personal Ketogenic Diet Plan and Workout.All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program. Wiki link: Wiki: Ketogenic Diet

This post may contain affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items. Also, please know that nutritional information is provided as a courtesy calculated from the nutrition plugin API and we cannot guarantee its accuracy.


Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂
If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.

I have been on a Keto diet for a little over 2 weeks now. I am still getting tingly sensations and minor headaches, though I believe that will dissipate once I'm fully adjusted in another 2-4 weeks. I started running again and am pushing it pretty hard, so I'm sure that's contributing. It feels like when I used to starve myself for wrestling and I get a sense that my blood sugar is low. I have added hemp hearts (about 6 tablespoons per day) to help combat because I read more magnesium can help.
Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.
Hi Liz, As far as the Swerve goes, most online calculators don’t subtract sugar alcohols when showing net carbs, so that may be the issue. Regarding the butter, all butter is keto approved (as long as it’s real butter). 🙂 If you calculated by hand, then let me know which ingredient is showing a lot of carbs for you and I can help determine what was off. The few net carbs in the recipe come from almond flour and cream cheese. The brands of pantry ingredients I use are linked in the recipe card (pink links). I use Kerrygold for the butter and Philadelphia for the cream cheese.
This is such a pretty dish that you could serve it for breakfast or as a dessert after a family meal. The layers of chia, fruit and creamy yogurt are just crying out for you to tuck in! You can also change the fruits for added color if you like – blueberries are great in this recipe. When you reach the chia seed layer you will get a wonderful hit from the ginger and cinnamon, setting off the flavor of the fruit.
Hi Arielle, Yes, you can add more vanilla and lemon if you’d like. It should work fine as long as it’s not too much lemon juice. You could add some very finely grated lemon zest instead of more lemon juice to avoid changing the consistency. The fruit sauce with raspberries is also keto – berries can fit into keto diets in reasonable amounts. If you use a higher sugar fruit, it might not be, but with any berries it should be fine. I’m glad you liked the recipe!
Michelle, I second Libby’s remarks about “The fear of saturated fat is so old fashioned and outdated. Research shows saturated fat is healthy, stable and protective.”. In addition to her link, get a used copy (or new) of Nora Gedgaudas’s book Primal Body Primal Mind. Dr. Eric Berg has put out many youtube videos about Keto and intermittent fasting. Search his name with weight, or keto, or intermittent fasting, or phytic acid. They are some interesting videos.
Nuts are high in polyunsaturated fats (often abbreviated to PUFAs). For example, 100 grams of macadamia nuts have 206 mg omega-3 fatty acids and 1296 mg omega-6 fatty acids. Polyunsaturated fats can easily be damaged by heat and once those damaged fats are ingested by us, there’s a chance that it can cause oxidative damage (especially to DNA) in our bodies.
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
This is such a pretty dish that you could serve it for breakfast or as a dessert after a family meal. The layers of chia, fruit and creamy yogurt are just crying out for you to tuck in! You can also change the fruits for added color if you like – blueberries are great in this recipe. When you reach the chia seed layer you will get a wonderful hit from the ginger and cinnamon, setting off the flavor of the fruit.
We love cheese’s creamy and smooth texture, but when you need a little crunch, it’s Whisps to the rescue! The crispy snack is made with 100 percent real cheese and is baked until it boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.
Easily incorporate coconut flakes into your diet by adding them to trail mix, ketogenic desserts, smoothies, or using as an alternative to bread crumbs in coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut flakes with no added sweeteners or preservatives.  Nutiva makes a great coconut butter that they call coconut manna here

Hey, can I add more vanilla and lemon without it changing the consistancy of the cheescake. Also is the fruit sauce still keto approved since it has natural sugar. If so, can I use blueberries or strawberries instead? Sorry, I’ve tried to ask a few times now so if a million different versions of this question shows up, I apologize. BTW loved this recipe. I just wanted it to taste a little bolder on its own.
Keto is a lot more than a big pile of bacon – you don’t even need to eat meat at every meal to get enough protein for keto. Eggs are a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department. Getting high-quality protein at every meal is a good practice in general, especially for weight loss, but it doesn’t take any more meat than most people normally eat at a serving.
Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage cheese packs the stronger protein punch with 18 grams compared to 11 grams of protein in the yogurt (49, 50).  Because these are higher in protein and lower in fat they are not technically ketogenic foods and you must be careful not to over consume these.  As with any dairy, choose yogurt and cottage cheese sourced from grass-fed cows for maximum nutrition.
I have been on a Keto diet for a little over 2 weeks now. I am still getting tingly sensations and minor headaches, though I believe that will dissipate once I'm fully adjusted in another 2-4 weeks. I started running again and am pushing it pretty hard, so I'm sure that's contributing. It feels like when I used to starve myself for wrestling and I get a sense that my blood sugar is low. I have added hemp hearts (about 6 tablespoons per day) to help combat because I read more magnesium can help.

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

Convenience is a huge component to maintaining your ketosis and a low will power ketogenic diet. This is the main reason Perfect Keto created a pure MCT Oil Powder, for a premium source of healthy quick fats, you can carry around. It’s so important to not find yourself in the situation where you hit the panic button and reach for something terrible for your diet, just because it’s your only option at the moment. Read more on why MCT supplements are crucial here, but for now, back to the nuts.
Unfortunately, all of these fruits are high in carbs and sugar. To put this into context, if you were to eat a whole mango, you'd be consuming more than 30 grams of sugar and 50 grams of carbs. Bananas are also high sugar and carbs — very unfortunate since they're so useful for smoothies. If you're looking for that creamy texture, you can always replace them with the keto-friendly avocado as an alternative.
Maya! I have made this about 6 times and my family and friends flip over it. I hand wrote on the printed recipe: “Freakin-Awesome!!!” My 17 year old son saw my note and chuckled. We pour pure blueberry, cherry or pomegranate juice that’s cold pressed on top when we have company. Thank you for a really great recipe. We’re on the plant paradox diet and this is very good to have. 🙂
This cheesecake is in the oven baking as we speak. I did use crushed pecans with some cinnamon added along with your other ingredients. The filling looks and tastes AMAZING (I know, I know, it has raw eggs in it). I was about to give up on Keto because quite frankly every recipe I tried just wasnt tasting great. Then I found your site! I also made some of the caramel sauce and I must say that is fantastic all on it’s own. Thank you so much for sharing your recipes! I look forward to making many more.
Low in fat and high in protein, cottage cheese has long been a staple for many dieters. However, people on the keto diet may want to be careful about eating cottage cheese in abundance. A single cup of small curd cottage cheese has roughly 8 grams of carbohydrates. Although it may be good to eat alone as a filling snack, be careful about pairing it with other foods that have traces of carbs, like avocados and nuts.
There are different ways to include nuts and seeds into your daily meals. Variety is key to keep you eating these foods on a daily basis. That way, you’ll also meet your daily macros and stay healthy along the way. Another great thing about these foods that they’re also an excellent source of fiber. With all that said, add these nuts and seeds to your keto shopping list today.

For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.


For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.


Nuts naturally have very few carbohydrates. For example, 100 grams of dry roasted almonds have 7 grams of net carbohydrates, and 100 grams of raw macadamia nuts have 5 grams of net carbohydrates. Foods that are low in carbohydrates are crucial to a ketogenic diet since even a moderate amount of carbohydrate intake will make it very tough to get into or stay in nutritional ketosis.

Potential Health Benefits: Improvements in lipid profile. In one study, people with mildly elevated cholesterol consumed 30 grams (1 ounce) of hazelnuts for 4 weeks. By the end of the study, they had significant reductions in total cholesterol and cholesterol: HDL ratio. In addition, they experienced a significant decrease in apo-B, reflecting a reduction in their LDL particle number (16).

Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.

Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
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