Peanut Butter Balls. THM S. Keto. Low Carb.

I love holiday treats. This year my husband wanted me to make peanut butter balls to take with us to all of our gatherings. The problem is those things are loaded with sugar. Most recipes call for a cup of powdered sugar or more. So I set out to make a recipe that I would enjoy and that wasn’t packed with sugar. What I love about this recipe is it doesn’t require a whole bunch of equipment and it comes together pretty quick.


1/4 c Collagen

3 Tbsp THM Gentle Sweet or Truvia

1/4 c THM Baking blend (or use 2TBSP almond flour, 1 TBSP coconut flour and 1 tbsp ground flax

3/4 c natural peanut butter- no added sugar

2 tbsp melted butter

(you will need some sugar-free chocolate and coconut oil later in the recipe)

Mix these ingredients together and put the bowl in the fridge to firm up for about an hour. I find it easier to mix everything together if I melt the butter and the peanut butter in the microwave before adding the other ingredients.

Once they become firm in the fridge. Scoop them out by the tablespoon and form into balls. Placing them on parchment paper so that they will be easy to lift off. Then place them in the freezer for an hour or two.

1/2 c sugar free chocolate- I used Bake Believe

1 Tbsp coconut oil

Melt the chocolate and the coconut oil in the microwave and 30 second increments. Starting in between to ensure the chocolate doesn’t burn. Then take the frozen peanut butter balls out of the freezer and dip them in the chocolate placing them back on the parchment paper.

Then stick them back in the freezer for another hour or two. Once the chocolate is set you can put them into a zippy bag and in to the fridge for storage so they don’t melt!

These are an awesome treat to keep around to curb your cravings since they are mostly peanut butter and collagen they have enough protein to be a snack.

The snack is THMS, but does not qualify as deep s because of the peanut butter.

Mini Spinach Parmesan Quiche- THM FP

I love quick breakfasts! This recipe makes 24 mini quiches that work great in the freezer and warmed up in the microwave. They are low fat and low carb which makes them a protein packed THM -FP breakfast! This recipe is also super quick, which is great.


32 oz egg whites

9 oz frozen chopped spinach thawed

12 oz seasoning blend

1 t salt

1/2 t pepper

1/2t garlic powder

2 T nutritional yeast

Optional- Garnish the top of each one with a tsp of Parmesan cheese

*even without adding the Parmesan, these have a lovely cheesy taste thanks to the nutritional yeast!

Thaw the spinach, and drain it. The better you drain the spinach, the better the texture. You can do this by placing them in a strainer and pressing out the liquid. Depending on the size of the holes in your strainer, you may want to line it with cheese cloth or a paper towel so you don’t lose a bunch of spinach.

Mix everything together except the Parmesan cheese.

Pour into muffin tins. I use a silicone muffin pan, and find that I need just a little coconut oil spray. Metal pans require more spray.

Sprinkle with Parmesan if desired

Bake 20 minutes on 350

Allow to cool, then remove from the muffin tins and enjoy. Or freeze in a ziplock bag. I microwave mine for 2 minutes from the freezer.

I admit. I ate all of mine before realizing I hadn’t taken any pictures! Here’s a half eaten one!

Shrimp Jambalaya THM-E

I love jambalaya. It’s a very easy meal and I love spicy food! This is a recipe that is no super spicy as it is written, but you can sprinkle in some cayenne to taste or kick up the amount of creole seasoning to spice it up if you like! I even like a squirt of sriracha in mine (but I leave it out if the recipe so it’s not too hot for the rest of the family)

I used chicken sausage (Johnsonville Cajun Chicken Sausage is my choice). But you can use turkey sausage as well for low fat THM-E meals. If you use traditional pork sausage, it will be a cross over meal.


2 cups brown rice

1 cup red beans

1 bay leaf

1T coconut or olive oil

Creole seasoning- 2+ tsp

Salt and pepper to taste

2 cans of crushed tomatoe2 pounds of shrimp

1 package cooked chicken sausage

1 onion

1 green pepper

1/2 t dry thyme

1 t dry oregano

1 T minced garlic


Prepare the rice with the bay leaf, and 1 tsp creole seasoning. Once cooked, discard the bay leaf. Prepare the beans in water with 1 tsp salt (or use canned beans). Mix the beans and rice, set aside

Sauté the shrimp with the onion, green pepper and garlic in the oil. Once the onion is soft, add the tomatoes, and seasonings. Slice the sausage and toss in there too. Let simmer 10-15 minutes

Serve the tomato, shrimp/sausage mixture on top of beans and rice! Enjoy!

Cinnamon Swirl Maple Zucchini Cake. (THM -S, Keto)

I absolutely love cinnamon rolls. I also love zucchini cake. This cake is quick and easy to make and comes out warm and gooey. It willgo perfectly with a cup of coffee ona lazy Saturday morning. Since I don’t love long blog posts let’s get to the good stuff.

For the cake:

4 eggs

1 medium zucchini washed and peeled

1/2 stick of butter melted

3/4 teaspoon of maple extract ( I used to McCormick brand)

1 teaspoon baking powder

1 teaspoon baking soda

1 tbsp cinnamon

2 pinches of salt

3/4 cup THM baking blend(or 1/3 cup coconut flour and 2/3 cup almond flour)

3/4 cup to 1 cup gentle sweet ( I used pyure brand)

For the cinnamon swirl

One stick of butter melted

2 tbsp cinnamon

1/2 cup gentle sweet


Preheat oven to 350°. Grab a Your favorite 7×11 cake pan and spray well with coconut spray.

Wash, peel and cut zucchini. Put in the blender with eggs and butter and purée. Transfer to a mixing bowl and add the remaining ingredients for the cake. Mix well. Pour batter into the pan.

Make the cinnamon swirl. Melt butter in a cup or a bowl and add those gentle sweet and cinnamon. Drop the swirl onto the cake batter and swirl with a knife. You can top with crushed pecans or walnuts before you bake it

Bake for approximately 35 minutes.

* I thought of making a Cream cheese glaze to add some color. But this cake is so sweet and gooey on its own the frosting really isn’t needed.

*Easiest* Parmesan Garlic Tilapia

Ever have a night when you just didn’t prep for dinner? Ran out of time and just need to wing it? I’ve got a new baby at home and find myself in this boat quite often! I started making this tilapia because it’s quick!!! And doesn’t require a true recipe with measurements and all. It’s THM S/keto, quick and tasty!

4 tilapia filets

2TBSP melted butter

Garlic powder

Mineral salt



Parmesan cheese (the green can is fine)

Preheat the oven to 450

Don’t thaw the tilapia. Just set it on a parchment paper lined pan!

Melt the butter and brush it on all four filets

Sprinkle with salt, pepper, parsley and garlic powder

Bake for 20 minutes

Top with sprinkles Parmesan cheese

Change the over to broil, and broil for 2 minutes go make the tops golden and beautiful

Eat it! Serve with a slice of lemon if you like

We love this quick meal with some buttered green beans.

Baked Oatmeal- Low Fat! THM E

I love love love oatmeal. There are so many ways oatmeal can be made. But this is one of my favorites. A coffee house I used to frequent in college made baked oatmeal and served it with Greek yogurt, it was delightful but filled with sugar. During college I set out to make my own baked oatmeal to cut down on the sugar and fat, while also saving money by having it at home. Once starting Trim Healthy Mama (THM) I tweaked the recipe even further to make it a true Energizing meal (E meals are healthy carbs, with low fat!)

Baked oatmeal

1/2 c egg whites  

1.5 cups unsweetened almond milk 

1/2 cup unsweetened apple sauce

1tsp THM super sweet or Pyure stevia erythritol blend

2 teaspoons ground cinnamon 

1 teaspoon aluminum free baking powder 

1 teaspoon vanilla extract

Pinch of salt 

1/4 cup ground flax

2 tablespoons defatted peanut flour

2 cups rolled oats

Spray the pan with some coconut oil spray to prevent sticking!

Makes 6 servings.

Bake it at 350 for 30 minutes. 


Let us know what you think!

Southwest Chicken Salad- THM S, Low Carb

I love a chicken salad, and I love the many variations of chicken salad! One of my friends got me started on a chipotle chicken salad sold at Aldi, and I loved it. The problem is, it wasn’t Trim Healthy Mama (THM) friendly! So I set out to make a THM friendly version.

I also love a quick recipe that doesn’t take a lot to put together. This recipe fits the bill! Its quick, and protein packed. Just a little will fill you up! I love to eat it with sliced bell peppers or cucumbers to keep the meal in S mode, (Low Carb!).


2 cans chicken drained

1 cup sour cream 

1/2 cup mayo

1/2 can black beans rinsed and drained  

1 can rotel- drained 

2 T taco seasoning 

Salt and Pepper to taste!

Take the sour cream, mayo and seasonings and stir up well in a medium bowl. Then fold in the Rotel, beans and canned chicken.

This tastes best if you let it chill for a little bit in the fridge so the flavors can meld and its a nice cold temperature. I tend to like chicken salads best when they are cold versus room temp!

Try eating on slices of bell pepper, or cucumber slices! You could also make chips out of a low carb pita or low carb tortilla for a nice low carb snack!

Let us know what you think!

Caramel Coconut Bars

This is reminiscent of a favorite cookie that includes caramel, coconut and chocolate on a shorbread crust. It is THM-S

For the Crust:
1 Cup Almond flour
1/4 cup of shredded unsweetened coconut
1 Tbsp of Vanilla
4 Tbsp of Butter
1 Tbsp swerve sweetener.

For the Coconut Caramel filling:

4 TBSP of butter
1 cup brown swerve OR 1 cup of Eryitol sweetener and 1 tsp of Molasses
1/2 cup of heavy cream
1/8 tsp salt
1 tsp vanilla
1 cup coconut
1 Tsp of Caramel extract (optional)
1 packet of plain gelatin ( I used Knox unflavored for this recipe, as i was out of THM gelatin)

Topping: Sugar Free Chocolate Chips or 85% dark chocolate

Line an 8×8 pan with parchement paper

For the Crust:

mix the dry ingredients and melt the butterl. Stir in the melted butters and spread into the pan to form a thin curst. Bake at 350 for 10-15 minutes, checking often unil golden brown. Remove and allow to cool while making the filling.

Caramel Coconut:

In a sauce pan over low heat, melt the butter, brown swerve ( or sweetener and molasses) salt and vanilla. Stir constantly until melted. Lightly Sprinkle the gelatin over the melted mixture, when it dissolves, sprinkle in more and continue until the entire package is mixed in. Add the coconut and mix.
Pour the caramel mix over the cooled crust and spread evenly.
Sprinkle Sugar free chocolate chips over the mixture and press in gently with your hand. Or if you are feeling fancy melt as much chocolate as you wish and drizzle over. Allow to set in the fridge for a few hours and enjoy!

Peanut Oat Protein Bites- THM E

Before I really understood what healthy meant, I used to love all the recipes I found online for “power balls” or “protein balls” thinking they were good for me! Not of those recipes are filled with sugary ingredients like chocolate chips and sugar covered coconut shreds. The only protein source was often sugary peanut butter. Nevertheless, they were yummy!

Now that I have a grasp on what’s healthy and nourishing for my body! So I’ve recreated these tasty little treats into something that actually IS good for me!


This recipe uses defatted peanut flour, instead of traditional recipes using peanut butter. This eliminates two factors that can be dangerous in a treat, heavy amounts of sugars and fats! Instead, we will replace the sugars with a stevia blend and monkfruit sweetened maple syrup!


1/2 cup Defatted Peanut Flour

1/4 tsp Mineral salt

2 T Trim Healthy Mama Baking Blend

2 T Monkfruit Maple syrup

1/4 cup water

2 T Trim Healthy Mama Super Sweet Blend or Pyure Stevia blend

2 scoops Collagen

1 cup oats


Place the defatted peanut flour, mineral salt and super sweet blend into a bowl.

Stir in the water and monk fruit maple syrup to make a sticky peanut-butter-like consistency.

Add in the oats, and sprinkle on top the collagen and baking blend. Stir, stir, stir!

Use a cookie scoop to make perfect little bites and roll in your palms to make them smooth.

I like to store mine in the refrigerator to make them more firm, and last longer!

These are low in fat, and have only healthy carbs! Making them a Trim Healthy Mama E recipe!

You could add a tablespoon or two of some super foods (see list below) but know that adding too much fat will make this recipe a Cross Over. See great for pregnant, nursing mothers, those at goal weight, and occasional treats!

Unsweetened coconut shreds

Chia Seeds

Ground Flax

Almond slivers

Trim Healthy Chocolate Chips

Many of the above ingredients are blue hyperlinks for the products listed here! By using these links to buy these products, we do receive support for our blog. Thanks for supporting us!

Java Mate- Cinnamon Dolce- THM FP, Keto Friendly

If you haven’t checked out our original recipe, Java Mate is a Trim Healthy Mama (FP) and Keto friendly powdered coffee creamer that we created while searching for the perfect replacement for sugary coffee creamers. The original recipe is based on one of our dearest loves, chocolate. But this new re-vamped version is based on another love, cinnamon!

Cinnamon is not only delicious, but its known for some healthy properties such as lowering blood sugar and increasing metabolism! Its also just quite delicious in a cup of coffee.

This recipe has heavy whipping cream powder in it, a deliciously creamy powder! While it does contain fat, in this quantity it will not serve as a fat source that that is why this recipe serves as a fuel pull for Trim Healthy Mamas. Now, you could abuse this powder and make it into a fat source! So just be mindful of that!

This recipe makes 12 servings of 2 Tablespoons each:

4 Tablespoons Heavy Whipping Cream Powder

2 Scoops Trim Healthy Mama Unflavored Whey Protein

2 Scoops Trim Healthy Mama Integral Collagen

6 Tablespoons Golden Monkfruit erythritol blend * See note

1 tsp Ground Cinnamon


Golden Monkfruit has a different taste than white monk fruit. Ive found that the golden variety has a hint of Carmel flavor which makes it so tasty in coffee. This is why this recipe uses golden monk fruit instead of other non-sugar sweeteners. The variety I used in this recipe is actually a golden monkfruit/erythritol blend. If you were using straight monk fruit, you’d use a very small amount!

Adding Collagen and Whey to this creamer has two benefits. Protein and Taste. The protein sources of collagen and whey are a way to get more protein into your morning. These are healthy protein sources to nourish your body. Taste, these offer a fluffy creaminess to your cup that you otherwise miss out on just using almond milk or other low carb versions of creamer.

I’ve tried dissolving other whey proteins into hot liquids before and Ive seen some mixed results. Some brands actually seem to curdle! gross! That’s why I love the Trim Healthy Mama whey for this. Its the best whey protein I’ve every used. All the ingredients above are links to the brands I love and use. 

  1. Use 1 Tablespoon Java Mate and 1 Tablespoon half/half to make an even creamier cup! 
  2. Put a couple servings in an old spice shaker and bring it with you for coffee while out and about!
  3. Eliminate the cocoa powder and half the Super Sweet blend for a less-chocolatey blend
  4. Stay tuned, we are re-vamping this recipe to make a few more flavors! 
  5. Thanks for checking us out!