Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Dessert Recipe
• Ingredients & Substitutions
• How To Make This Sugar Free Dessert
• My Recipe Tips & Notes
• Recipe Variations
• More Sugar Free Dessert Recipes
• Sugar Free Dessert: Sex In A Pan Recipe card
• Recipe Reviews

I’ve made so many sugar free desserts over the years, but one of them — with a very cheeky name — remains a fan favorite for many of you: Sex in a pan ! With layers of chocolate, sweet cream cheese, whipped cream, and pecan shortbread, this is my healthier take on a traditionally very sugary treat — with the same decadent taste. I first made this sugar free dessert recipe for a gathering back in 2017, and it’s still one of my faves when I want to bring something that gets people talking. Make it with me next time you want an impressive dessert for diabetics in your life — or anyone avoiding sugar like I do!

Why You Need My Sugar Free Dessert Recipe

• 3 rich, creamy layers on a shortbread crust – This no sugar dessert starts with a buttery pecan crust (similar to my almond flour cookies but with pecan flavor), and layers on sweet, creamy vanilla cream cheese, a whipped chocolate layer (with an option for pudding instead), and fluffy whipped cream on top. I love how decadent it tastes!
• 2 options for the chocolate layer – I originally used a homemade pudding for the chocolate layer, as that’s what traditional sex in a pan has, but later updated the recipe to be whipped chocolate because it’s much easier and doesn’t require waiting for that layer to set. You can choose what you prefer.
• Special diet friendly – This sweet treat is gluten-free and keto friendly, with less than 5g net carbs per piece, clean ingredients, and no refined sugar, so it’s a perfect diabetic dessert.
• Perfect for special occasions – This is one of my best sugar free dessert recipes for birthdays, Valentine’s Day , or Mother’s Day , and many readers have told me it’s one of their favorite Christmas recipes . It’s perfect when you want to impress!

Oh, and if you’re wondering what’s up with the name of this sugar free dessert, sex in a pan is what people called the regular version when became popular in the 70s — because it was so good . Feel free to call it by its alternate name, Robert Redford dessert , or simply chocolate layer dessert .

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free dessert recipe, what each one does, and substitution options. For measurements, see the recipe card .

Don’t be intimidated by the 4 layers in this low sugar dessert — each has only a few ingredients, and many of them are the same! Here’s what you’ll need for each.

Pecan Crust:

• Wholesome Yum Almond Flour – The base of the crust. Unlike other brands, this one has the finest grind for the best texture in your baked goods.
• Pecan Flour – Sometimes called pecan meal, this is just ground pecans. I get this pecan flour for convenience, but you can also grind your own pecans in a food processor. Feel free to replace this with other ground keto nuts , or even just use additional almond flour.
• Besti Powdered Monk Fruit Allulose Blend – My favorite sweetener for diabetic dessert recipes like this, because it doesn’t have the cooling aftertaste of most brands. You can use granulated Besti here, I just used powdered to cut down on the total number of ingredients in my recipe. Any other sugar substitute you’ve got should also work fine for the crust (check my check my sweetener conversion chart ), but you might as well grab powdered Besti because it does make a big difference in the other layers (see below).
• Unsalted Butter – Measure solid, then melt. Coconut oil works, too.

Nut-free option:

Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.

Cream Cheese Layer:

• Cream Cheese – Any kind you like works! Even dairy-free alternatives are just fine.
• Heavy Cream – Thins out the cream cheese. Coconut cream (or the cream scooped from the top of a chilled can of coconut milk) works for a dairy-free option.
• Besti Powdered Monk Fruit Allulose Blend – For this layer (as well as the chocolate and whipped cream layers below), an allulose-based sweetener like Besti is particularly important because it dissolves easily and gives your sugar free dessert a smooth texture that isn’t gritty . Erythritol, as well as most brands of stevia or monk fruit sweetener (which typically include erythritol in the ingredient list), won’t dissolve fully.
• Vanilla Extract – I like this brand .

Chocolate Layer:

You’ve got 3 options here:

• Chocolate pudding option: This was in the sugar free dessert I made originally, but it’s more time consuming, and the texture isn’t my favorite anymore. I kept it as an option because many of you said you love it. You’ll need heavy cream, unsweetened almond milk , powdered Besti , sugar-free dark chocolate , butter, xanthan gum , and vanilla. Alternatively, you can use my keto chocolate pudding recipe — which I actually like better.
• Chocolate whipped cream option: This simpler version I make most often just needs cocoa powder (I recommend a Dutch processed one like this , as it’s less bitter), powdered Besti , heavy cream, and vanilla. If you like a whipped texture but want it a little creamy, my keto chocolate mousse works nicely as well.
• Protein pudding: I tried this one more recently and it worked really well! Just quadruple my protein pudding recipe and use it here.

Topping Layer:

• For the whipped cream: My sugar-free whipped cream is super easy to make using heavy cream, powdered Besti, and vanilla.
• For chocolate topping: I use a vegetable peeler ( this one is my favorite) to make curls of sugar-free dark chocolate bars . You can also simply top with sugar-free chocolate chips .

How To Make This Sugar Free Dessert

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Pecan Crust:

The process here is similar to my almond flour pie crust , but with pecans added and a different dish.

• Mix the dough. In a large mixing bowl, mix together the almond flour, pecan meal, and powdered Besti. Add the melted butter and stir until a crumbly dough forms.
• Press the crust. Transfer the mixture into a lined medium baking dish ( this one is the perfect size ).
• Bake. Once it’s golden, remove from the oven and cool completely.

Cream Cheese Layer:

This layer is basically a sweet, whipped vanilla cream cheese.

• Beat the heavy cream, Besti, and vanilla. While crust bakes, combine these ingredients in a large bowl. Use a hand mixer to beat until stiff peaks form.
• Add the cream cheese. Add it gradually, beating between additions, until well combined.
• Spread. After the crust cools, spread the cream cheese layer over it.

Chocolate Layer:

I’ve shown my favorite chocolate whipped cream version here. For the alternate pudding option, see the recipe card below for my original version, or make my keto chocolate pudding here .

• Beat the heavy cream, Besti, and vanilla. Whip them until stiff peaks form, just like the previous layer.
• Add the cocoa powder. Beat it in gradually.
• Spread. Transfer the mixture to the pan and spread the chocolate layer over the cream cheese layer of your sugar free dessert.

Topping Layer:

Last step! You’ll make my sugar-free whipped cream , top with chocolate, and chill.

• Beat the heavy cream, Besti, and vanilla. 3rd time around! Look for stiff peaks again.
• Spread. Transfer whipped cream to the pan and spread over the chocolate layer.
• Add topping. Sprinkle chocolate shavings on top.
• Refrigerate. Pop your diabetic dessert in the fridge for a couple hours before slicing — this helps it firm up and stay together better.

My Recipe Tips & Notes

• Bring your cream cheese to room temperature. This helps it blend evenly in the cream cheese layer without any lumps.
• Pick the right size baking dish. I like to use this one for the nice, tall slices you see here. A 9×9-inch pan will also work.
• Make sure the crust is completely cool before layering. If it’s still warm, the whipped cream can melt.
• Be careful not to over- or under-beat the cream. You’re going for stiff peaks, which means the cream “stands up” from the beaters when you hold them up. Another sign I watch for is that the cream doesn’t start to slide out when I tilt the bowl sideways. If you don’t beat the cream long enough, your sugar free dessert can end up runny, but if you do it too long, it’ll turn into butter!
• Spread the layers gently to avoid mixing them together. This is especially important for the 3rd and 4th layer, when you’re layering over another soft layer. I find it helpful to add the mixtures in dollops rather than one big clump, then gently spread to any empty areas.
• Reuse the same bowl to save on dishes. I just wipe it down with a paper towel between layers.
• Tips for slicing: The first piece won’t be pretty, so manage your expectations. 😉 After that, I find it helpful to cut in a downward motion (no dragging or see-sawing, wipe your knife clean between slices, and use a thin silicone cookie spatula like this one to lift each piece out of the pan.
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a great dessert for diabetics, because it’s not enough to spike blood sugar.

Recipe Variations

There are lots of ways you can change up this sugar free dessert recipe! Here are some of my favorites I’ve tried, as well as some options for other dietary restrictions:

• Drizzle with syrup – Try my sugar-free caramel syrup or sugar-free chocolate syrup for extra richness.
• Top with berries – Bring in a pop of color and fruity flavor with raspberries or sliced strawberries. You can place them on top or even between the layers.
• Add crunch – Extra chopped pecans on top are perfect for this without adding any extra ingredients to get.
• Banana instead of chocolate – Bananas are not keto friendly, but once I made this using my sugar-free banana pudding (no bananas in it) instead of the chocolate layer! If you’re not making this dessert for diabetics and don’t mind just a little natural sugar, you can even place thin banana slices on top.
• Peanut butter instead of cream cheese – You can make the swap 1:1. Just make sure to choose a peanut butter with no sugar added ( this one is my fave ). I love this version for a chocolate pb combo!
• Try it frozen – This recipe is very freezer friendly so you can freeze it for later, but I actually love it as a frozen sugar free dessert sometimes! It comes out of the freezer very solid, so you’ll need to thaw it on the counter for 10-20 minutes. Bonus: This method makes it easier to remove from the pan cleanly, and it’s refreshing in the summer!
• Nut free – Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.
• Dairy free – This low sugar dessert has a lot of dairy, but you can easily make it dairy-free (and also vegan) by swapping the heavy cream in all the layers with coconut cream, and using dairy-free cream cheese.

More Sugar Free Dessert Recipes

I have dozens of easy low carb dessert recipes without any sugar! Try one of my other popular ones next:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Pecan Crust

• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Pecan flour (or make it by grinding pecans in a food processor) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (or granulated) ▢
• 1/3 cup Unsalted butter (measured solid, then melted) ▢

Cream Cheese Layer

• 1/4 cup Heavy cream ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 8 oz Cream cheese (softened) ▢

Chocolate Layer – Option 1 (Old Version, Optional)

• 1 cup Heavy cream ▢
• 1 cup Unsweetened almond milk ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 oz Sugar-free dark chocolate (chopped) ▢
• 2 tbsp Unsalted butter ▢
• 1 tsp Xanthan gum ▢
• 1 tsp Vanilla extract ▢

Chocolate Layer – Option 2 (New Version)

• 1/3 cup Dutch processed cocoa powder ▢
• 1 1/2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢

Whipped Cream Layer

• 1 1/2 cups Heavy cream ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 1 oz Sugar-free dark chocolate (shaved using a peeler, grater, or shaver) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Crust

1. Preheat the oven to 350 degrees F. Line a 9×9 inch baking dish or 10.5×7.5 inch baking dish with parchment paper.
2. In a large bowl, stir together almond flour, pecan meal, and Besti powdered. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
3. Bake for 12-15 minutes , until golden and firm. Set aside to cool.

Cream Cheese Layer

1. While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
2. Once the crust has cooled, spread the cream cheese mixture evenly over it with a silicone spatula.

Chocolate Layer – Option 1 (old version, like pudding)

1. While the crust is cooling, make the chocolate pudding layer. In a medium saucepan , combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and Besti powdered. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes ). Be careful not to get the heat too high to avoid burning the chocolate.
2. Gradually sprinkle the xanthan gum into the saucepan a little at a time (don’t just dump it in) and immediately whisk to incorporate. Continue to heat for about 5 minutes , whisking constantly. Remove from heat, then whisk in the vanilla extract.
3. Cool the chocolate pudding for 15 minutes (it will thicken, but still be liquid). You can add more xanthan gum if needed, but don’t add too much or it will get slimy. Stir/whisk again after cooling, then pour it over the cream cheese layer.
4. Cover with plastic wrap, making sure it’s directly against the surface to prevent a film forming. Refrigerate for at least 2 hours.

Chocolate Layer – Option 2 (new version, faster)

1. While the crust is cooling, make the chocolate layer. Beat the heavy cream, Besti powdered, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
2. Spread the chocolate whipped cream over the cream cheese layer.

Whipped Cream Layer

1. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form.
2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/16 of the entire pan

• Tips: Check out my recipe tips above to help you get the right texture in this sugar free dessert, get clean layers, save on dishes to wash, and remove it from the pan more easily.
• Variations: See my variations above for different toppings or add-ins, alternate flavors, and options to make this recipe dairy-free or nut-free.
• Store or meal prep: Cover the pan in plastic wrap and keep in the fridge. It’s best within 1-2 days, but can last up to 4 days.
• Freeze: You can freeze the entire pan, or carefully arrange slices on a parchment-lined sheet pan to freeze individually. Wrap them in plastic wrap once solid and freeze in a zip lock bag. Either way, your treat will be good for at least 3 months in the freezer. You can serve it frozen (thaw on the counter for 10-20 minutes first) or thaw before serving.
• Note on nutrition info: The numbers below are for the new version (option 2).
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a perfect dessert for diabetics, because it’s not enough to spike blood sugar.
• Recipe update: The old version of the chocolate pudding layer is back by popular demand! I’ve posted both options above, so you can decide which one you want. The older version takes longer and sometimes people have issues with thickening, but tastes more like pudding when you get it right. The newer version (shown in my pictures and video here) is faster and easier, but more like a chocolate whipped cream layer.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Dessert: Sex in a Pan

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free Dessert: Sex In A Pan

Sex in a pan is the perfect sugar free dessert recipe for diabetics, keto followers, or anyone reducing sugar. Sweet, creamy, & chocolaty!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/sex-in-a-pan-sugar-free-low-carb-gluten-free/

Ingredients

Pecan Crust

• 1 1/2 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Pecan flour (or make it by grinding pecans in a food processor)
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (or granulated)
• 1/3 cup Unsalted butter (measured solid, then melted)

Cream Cheese Layer

• 1/4 cup Heavy cream
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend
• 1/2 tsp Vanilla extract
• 8 oz Cream cheese (softened)

Chocolate Layer - Option 1 (Old Version, Optional)

• 1 cup Heavy cream
• 1 cup Unsweetened almond milk
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend
• 3 oz Sugar-free dark chocolate (chopped)
• 2 tbsp Unsalted butter
• 1 tsp Xanthan gum
• 1 tsp Vanilla extract

Chocolate Layer - Option 2 (New Version)

• 1/3 cup Dutch processed cocoa powder
• 1 1/2 cups Heavy cream
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend
• 1/2 tsp Vanilla extract

Whipped Cream Layer

• 1 1/2 cups Heavy cream
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/2 tsp Vanilla extract
• 1 oz Sugar-free dark chocolate (shaved using a peeler, grater, or shaver)

Instructions

Crust

1. Preheat the oven to 350 degrees F. Line a 9x9 inch baking dish or 10.5x7.5 inch baking dish with parchment paper.
2. In a large bowl, stir together almond flour, pecan meal, and Besti powdered. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
3. Bake for 12-15 minutes , until golden and firm. Set aside to cool.

Cream Cheese Layer

1. While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
2. Once the crust has cooled, spread the cream cheese mixture evenly over it with a silicone spatula.

Chocolate Layer - Option 1 (old version, like pudding)

1. While the crust is cooling, make the chocolate pudding layer. In a medium saucepan , combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and Besti powdered. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes ). Be careful not to get the heat too high to avoid burning the chocolate.
2. Gradually sprinkle the xanthan gum into the saucepan a little at a time (don’t just dump it in) and immediately whisk to incorporate. Continue to heat for about 5 minutes , whisking constantly. Remove from heat, then whisk in the vanilla extract.
3. Cool the chocolate pudding for 15 minutes (it will thicken, but still be liquid). You can add more xanthan gum if needed, but don’t add too much or it will get slimy. Stir/whisk again after cooling, then pour it over the cream cheese layer.
4. Cover with plastic wrap, making sure it’s directly against the surface to prevent a film forming. Refrigerate for at least 2 hours.

Chocolate Layer - Option 2 (new version, faster)

1. While the crust is cooling, make the chocolate layer. Beat the heavy cream, Besti powdered, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
2. Spread the chocolate whipped cream over the cream cheese layer.

Whipped Cream Layer

1. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form.
2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.

Maya’s Recipe Notes

Serving size: 1/16 of the entire pan

• Tips: Check out my recipe tips above to help you get the right texture in this sugar free dessert, get clean layers, save on dishes to wash, and remove it from the pan more easily.
• Variations: See my variations above for different toppings or add-ins, alternate flavors, and options to make this recipe dairy-free or nut-free.
• Store or meal prep: Cover the pan in plastic wrap and keep in the fridge. It’s best within 1-2 days, but can last up to 4 days.
• Freeze: You can freeze the entire pan, or carefully arrange slices on a parchment-lined sheet pan to freeze individually. Wrap them in plastic wrap once solid and freeze in a zip lock bag. Either way, your treat will be good for at least 3 months in the freezer. You can serve it frozen (thaw on the counter for 10-20 minutes first) or thaw before serving.
• Note on nutrition info: The numbers below are for the new version (option 2).
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a perfect dessert for diabetics, because it’s not enough to spike blood sugar.
• Recipe update: The old version of the chocolate pudding layer is back by popular demand! I’ve posted both options above, so you can decide which one you want. The older version takes longer and sometimes people have issues with thickening, but tastes more like pudding when you get it right. The newer version (shown in my pictures and video here) is faster and easier, but more like a chocolate whipped cream layer.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Dessert Recipe
• Ingredients & Substitutions
• How To Make This Sugar Free Dessert
• My Recipe Tips & Notes
• Recipe Variations
• More Sugar Free Dessert Recipes
• Sugar Free Dessert: Sex In A Pan Recipe card
• Recipe Reviews

I’ve made so many sugar free desserts over the years, but one of them — with a very cheeky name — remains a fan favorite for many of you: Sex in a pan ! With layers of chocolate, sweet cream cheese, whipped cream, and pecan shortbread, this is my healthier take on a traditionally very sugary treat — with the same decadent taste. I first made this sugar free dessert recipe for a gathering back in 2017, and it’s still one of my faves when I want to bring something that gets people talking. Make it with me next time you want an impressive dessert for diabetics in your life — or anyone avoiding sugar like I do!

Why You Need My Sugar Free Dessert Recipe

• 3 rich, creamy layers on a shortbread crust – This no sugar dessert starts with a buttery pecan crust (similar to my almond flour cookies but with pecan flavor), and layers on sweet, creamy vanilla cream cheese, a whipped chocolate layer (with an option for pudding instead), and fluffy whipped cream on top. I love how decadent it tastes!
• 2 options for the chocolate layer – I originally used a homemade pudding for the chocolate layer, as that’s what traditional sex in a pan has, but later updated the recipe to be whipped chocolate because it’s much easier and doesn’t require waiting for that layer to set. You can choose what you prefer.
• Special diet friendly – This sweet treat is gluten-free and keto friendly, with less than 5g net carbs per piece, clean ingredients, and no refined sugar, so it’s a perfect diabetic dessert.
• Perfect for special occasions – This is one of my best sugar free dessert recipes for birthdays, Valentine’s Day , or Mother’s Day , and many readers have told me it’s one of their favorite Christmas recipes . It’s perfect when you want to impress!

Oh, and if you’re wondering what’s up with the name of this sugar free dessert, sex in a pan is what people called the regular version when became popular in the 70s — because it was so good . Feel free to call it by its alternate name, Robert Redford dessert , or simply chocolate layer dessert .

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free dessert recipe, what each one does, and substitution options. For measurements, see the recipe card .

Don’t be intimidated by the 4 layers in this low sugar dessert — each has only a few ingredients, and many of them are the same! Here’s what you’ll need for each.

Pecan Crust:

• Wholesome Yum Almond Flour – The base of the crust. Unlike other brands, this one has the finest grind for the best texture in your baked goods.
• Pecan Flour – Sometimes called pecan meal, this is just ground pecans. I get this pecan flour for convenience, but you can also grind your own pecans in a food processor. Feel free to replace this with other ground keto nuts , or even just use additional almond flour.
• Besti Powdered Monk Fruit Allulose Blend – My favorite sweetener for diabetic dessert recipes like this, because it doesn’t have the cooling aftertaste of most brands. You can use granulated Besti here, I just used powdered to cut down on the total number of ingredients in my recipe. Any other sugar substitute you’ve got should also work fine for the crust (check my check my sweetener conversion chart ), but you might as well grab powdered Besti because it does make a big difference in the other layers (see below).
• Unsalted Butter – Measure solid, then melt. Coconut oil works, too.

Nut-free option:

Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.

Cream Cheese Layer:

• Cream Cheese – Any kind you like works! Even dairy-free alternatives are just fine.
• Heavy Cream – Thins out the cream cheese. Coconut cream (or the cream scooped from the top of a chilled can of coconut milk) works for a dairy-free option.
• Besti Powdered Monk Fruit Allulose Blend – For this layer (as well as the chocolate and whipped cream layers below), an allulose-based sweetener like Besti is particularly important because it dissolves easily and gives your sugar free dessert a smooth texture that isn’t gritty . Erythritol, as well as most brands of stevia or monk fruit sweetener (which typically include erythritol in the ingredient list), won’t dissolve fully.
• Vanilla Extract – I like this brand .

Chocolate Layer:

You’ve got 3 options here:

• Chocolate pudding option: This was in the sugar free dessert I made originally, but it’s more time consuming, and the texture isn’t my favorite anymore. I kept it as an option because many of you said you love it. You’ll need heavy cream, unsweetened almond milk , powdered Besti , sugar-free dark chocolate , butter, xanthan gum , and vanilla. Alternatively, you can use my keto chocolate pudding recipe — which I actually like better.
• Chocolate whipped cream option: This simpler version I make most often just needs cocoa powder (I recommend a Dutch processed one like this , as it’s less bitter), powdered Besti , heavy cream, and vanilla. If you like a whipped texture but want it a little creamy, my keto chocolate mousse works nicely as well.
• Protein pudding: I tried this one more recently and it worked really well! Just quadruple my protein pudding recipe and use it here.

Topping Layer:

• For the whipped cream: My sugar-free whipped cream is super easy to make using heavy cream, powdered Besti, and vanilla.
• For chocolate topping: I use a vegetable peeler ( this one is my favorite) to make curls of sugar-free dark chocolate bars . You can also simply top with sugar-free chocolate chips .

How To Make This Sugar Free Dessert

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Pecan Crust:

The process here is similar to my almond flour pie crust , but with pecans added and a different dish.

• Mix the dough. In a large mixing bowl, mix together the almond flour, pecan meal, and powdered Besti. Add the melted butter and stir until a crumbly dough forms.
• Press the crust. Transfer the mixture into a lined medium baking dish ( this one is the perfect size ).
• Bake. Once it’s golden, remove from the oven and cool completely.

Cream Cheese Layer:

This layer is basically a sweet, whipped vanilla cream cheese.

• Beat the heavy cream, Besti, and vanilla. While crust bakes, combine these ingredients in a large bowl. Use a hand mixer to beat until stiff peaks form.
• Add the cream cheese. Add it gradually, beating between additions, until well combined.
• Spread. After the crust cools, spread the cream cheese layer over it.

Chocolate Layer:

I’ve shown my favorite chocolate whipped cream version here. For the alternate pudding option, see the recipe card below for my original version, or make my keto chocolate pudding here .

• Beat the heavy cream, Besti, and vanilla. Whip them until stiff peaks form, just like the previous layer.
• Add the cocoa powder. Beat it in gradually.
• Spread. Transfer the mixture to the pan and spread the chocolate layer over the cream cheese layer of your sugar free dessert.

Topping Layer:

Last step! You’ll make my sugar-free whipped cream , top with chocolate, and chill.

• Beat the heavy cream, Besti, and vanilla. 3rd time around! Look for stiff peaks again.
• Spread. Transfer whipped cream to the pan and spread over the chocolate layer.
• Add topping. Sprinkle chocolate shavings on top.
• Refrigerate. Pop your diabetic dessert in the fridge for a couple hours before slicing — this helps it firm up and stay together better.

My Recipe Tips & Notes

• Bring your cream cheese to room temperature. This helps it blend evenly in the cream cheese layer without any lumps.
• Pick the right size baking dish. I like to use this one for the nice, tall slices you see here. A 9×9-inch pan will also work.
• Make sure the crust is completely cool before layering. If it’s still warm, the whipped cream can melt.
• Be careful not to over- or under-beat the cream. You’re going for stiff peaks, which means the cream “stands up” from the beaters when you hold them up. Another sign I watch for is that the cream doesn’t start to slide out when I tilt the bowl sideways. If you don’t beat the cream long enough, your sugar free dessert can end up runny, but if you do it too long, it’ll turn into butter!
• Spread the layers gently to avoid mixing them together. This is especially important for the 3rd and 4th layer, when you’re layering over another soft layer. I find it helpful to add the mixtures in dollops rather than one big clump, then gently spread to any empty areas.
• Reuse the same bowl to save on dishes. I just wipe it down with a paper towel between layers.
• Tips for slicing: The first piece won’t be pretty, so manage your expectations. 😉 After that, I find it helpful to cut in a downward motion (no dragging or see-sawing, wipe your knife clean between slices, and use a thin silicone cookie spatula like this one to lift each piece out of the pan.
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a great dessert for diabetics, because it’s not enough to spike blood sugar.

Recipe Variations

There are lots of ways you can change up this sugar free dessert recipe! Here are some of my favorites I’ve tried, as well as some options for other dietary restrictions:

• Drizzle with syrup – Try my sugar-free caramel syrup or sugar-free chocolate syrup for extra richness.
• Top with berries – Bring in a pop of color and fruity flavor with raspberries or sliced strawberries. You can place them on top or even between the layers.
• Add crunch – Extra chopped pecans on top are perfect for this without adding any extra ingredients to get.
• Banana instead of chocolate – Bananas are not keto friendly, but once I made this using my sugar-free banana pudding (no bananas in it) instead of the chocolate layer! If you’re not making this dessert for diabetics and don’t mind just a little natural sugar, you can even place thin banana slices on top.
• Peanut butter instead of cream cheese – You can make the swap 1:1. Just make sure to choose a peanut butter with no sugar added ( this one is my fave ). I love this version for a chocolate pb combo!
• Try it frozen – This recipe is very freezer friendly so you can freeze it for later, but I actually love it as a frozen sugar free dessert sometimes! It comes out of the freezer very solid, so you’ll need to thaw it on the counter for 10-20 minutes. Bonus: This method makes it easier to remove from the pan cleanly, and it’s refreshing in the summer!
• Nut free – Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.
• Dairy free – This low sugar dessert has a lot of dairy, but you can easily make it dairy-free (and also vegan) by swapping the heavy cream in all the layers with coconut cream, and using dairy-free cream cheese.

More Sugar Free Dessert Recipes

I have dozens of easy low carb dessert recipes without any sugar! Try one of my other popular ones next:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Pecan Crust

• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Pecan flour (or make it by grinding pecans in a food processor) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (or granulated) ▢
• 1/3 cup Unsalted butter (measured solid, then melted) ▢

Cream Cheese Layer

• 1/4 cup Heavy cream ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 8 oz Cream cheese (softened) ▢

Chocolate Layer – Option 1 (Old Version, Optional)

• 1 cup Heavy cream ▢
• 1 cup Unsweetened almond milk ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 oz Sugar-free dark chocolate (chopped) ▢
• 2 tbsp Unsalted butter ▢
• 1 tsp Xanthan gum ▢
• 1 tsp Vanilla extract ▢

Chocolate Layer – Option 2 (New Version)

• 1/3 cup Dutch processed cocoa powder ▢
• 1 1/2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢

Whipped Cream Layer

• 1 1/2 cups Heavy cream ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 1 oz Sugar-free dark chocolate (shaved using a peeler, grater, or shaver) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Crust

1. Preheat the oven to 350 degrees F. Line a 9×9 inch baking dish or 10.5×7.5 inch baking dish with parchment paper.
2. In a large bowl, stir together almond flour, pecan meal, and Besti powdered. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
3. Bake for 12-15 minutes , until golden and firm. Set aside to cool.

Cream Cheese Layer

1. While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
2. Once the crust has cooled, spread the cream cheese mixture evenly over it with a silicone spatula.

Chocolate Layer – Option 1 (old version, like pudding)

1. While the crust is cooling, make the chocolate pudding layer. In a medium saucepan , combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and Besti powdered. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes ). Be careful not to get the heat too high to avoid burning the chocolate.
2. Gradually sprinkle the xanthan gum into the saucepan a little at a time (don’t just dump it in) and immediately whisk to incorporate. Continue to heat for about 5 minutes , whisking constantly. Remove from heat, then whisk in the vanilla extract.
3. Cool the chocolate pudding for 15 minutes (it will thicken, but still be liquid). You can add more xanthan gum if needed, but don’t add too much or it will get slimy. Stir/whisk again after cooling, then pour it over the cream cheese layer.
4. Cover with plastic wrap, making sure it’s directly against the surface to prevent a film forming. Refrigerate for at least 2 hours.

Chocolate Layer – Option 2 (new version, faster)

1. While the crust is cooling, make the chocolate layer. Beat the heavy cream, Besti powdered, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
2. Spread the chocolate whipped cream over the cream cheese layer.

Whipped Cream Layer

1. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form.
2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/16 of the entire pan

• Tips: Check out my recipe tips above to help you get the right texture in this sugar free dessert, get clean layers, save on dishes to wash, and remove it from the pan more easily.
• Variations: See my variations above for different toppings or add-ins, alternate flavors, and options to make this recipe dairy-free or nut-free.
• Store or meal prep: Cover the pan in plastic wrap and keep in the fridge. It’s best within 1-2 days, but can last up to 4 days.
• Freeze: You can freeze the entire pan, or carefully arrange slices on a parchment-lined sheet pan to freeze individually. Wrap them in plastic wrap once solid and freeze in a zip lock bag. Either way, your treat will be good for at least 3 months in the freezer. You can serve it frozen (thaw on the counter for 10-20 minutes first) or thaw before serving.
• Note on nutrition info: The numbers below are for the new version (option 2).
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a perfect dessert for diabetics, because it’s not enough to spike blood sugar.
• Recipe update: The old version of the chocolate pudding layer is back by popular demand! I’ve posted both options above, so you can decide which one you want. The older version takes longer and sometimes people have issues with thickening, but tastes more like pudding when you get it right. The newer version (shown in my pictures and video here) is faster and easier, but more like a chocolate whipped cream layer.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Dessert: Sex in a Pan

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Dessert Recipe
• Ingredients & Substitutions
• How To Make This Sugar Free Dessert
• My Recipe Tips & Notes
• Recipe Variations
• More Sugar Free Dessert Recipes
• Sugar Free Dessert: Sex In A Pan Recipe card
• Recipe Reviews

I’ve made so many sugar free desserts over the years, but one of them — with a very cheeky name — remains a fan favorite for many of you: Sex in a pan ! With layers of chocolate, sweet cream cheese, whipped cream, and pecan shortbread, this is my healthier take on a traditionally very sugary treat — with the same decadent taste. I first made this sugar free dessert recipe for a gathering back in 2017, and it’s still one of my faves when I want to bring something that gets people talking. Make it with me next time you want an impressive dessert for diabetics in your life — or anyone avoiding sugar like I do!

Why You Need My Sugar Free Dessert Recipe

• 3 rich, creamy layers on a shortbread crust – This no sugar dessert starts with a buttery pecan crust (similar to my almond flour cookies but with pecan flavor), and layers on sweet, creamy vanilla cream cheese, a whipped chocolate layer (with an option for pudding instead), and fluffy whipped cream on top. I love how decadent it tastes!
• 2 options for the chocolate layer – I originally used a homemade pudding for the chocolate layer, as that’s what traditional sex in a pan has, but later updated the recipe to be whipped chocolate because it’s much easier and doesn’t require waiting for that layer to set. You can choose what you prefer.
• Special diet friendly – This sweet treat is gluten-free and keto friendly, with less than 5g net carbs per piece, clean ingredients, and no refined sugar, so it’s a perfect diabetic dessert.
• Perfect for special occasions – This is one of my best sugar free dessert recipes for birthdays, Valentine’s Day , or Mother’s Day , and many readers have told me it’s one of their favorite Christmas recipes . It’s perfect when you want to impress!

Oh, and if you’re wondering what’s up with the name of this sugar free dessert, sex in a pan is what people called the regular version when became popular in the 70s — because it was so good . Feel free to call it by its alternate name, Robert Redford dessert , or simply chocolate layer dessert .

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free dessert recipe, what each one does, and substitution options. For measurements, see the recipe card .

Don’t be intimidated by the 4 layers in this low sugar dessert — each has only a few ingredients, and many of them are the same! Here’s what you’ll need for each.

Pecan Crust:

• Wholesome Yum Almond Flour – The base of the crust. Unlike other brands, this one has the finest grind for the best texture in your baked goods.
• Pecan Flour – Sometimes called pecan meal, this is just ground pecans. I get this pecan flour for convenience, but you can also grind your own pecans in a food processor. Feel free to replace this with other ground keto nuts , or even just use additional almond flour.
• Besti Powdered Monk Fruit Allulose Blend – My favorite sweetener for diabetic dessert recipes like this, because it doesn’t have the cooling aftertaste of most brands. You can use granulated Besti here, I just used powdered to cut down on the total number of ingredients in my recipe. Any other sugar substitute you’ve got should also work fine for the crust (check my check my sweetener conversion chart ), but you might as well grab powdered Besti because it does make a big difference in the other layers (see below).
• Unsalted Butter – Measure solid, then melt. Coconut oil works, too.

Nut-free option:

Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.

Cream Cheese Layer:

• Cream Cheese – Any kind you like works! Even dairy-free alternatives are just fine.
• Heavy Cream – Thins out the cream cheese. Coconut cream (or the cream scooped from the top of a chilled can of coconut milk) works for a dairy-free option.
• Besti Powdered Monk Fruit Allulose Blend – For this layer (as well as the chocolate and whipped cream layers below), an allulose-based sweetener like Besti is particularly important because it dissolves easily and gives your sugar free dessert a smooth texture that isn’t gritty . Erythritol, as well as most brands of stevia or monk fruit sweetener (which typically include erythritol in the ingredient list), won’t dissolve fully.
• Vanilla Extract – I like this brand .

Chocolate Layer:

You’ve got 3 options here:

• Chocolate pudding option: This was in the sugar free dessert I made originally, but it’s more time consuming, and the texture isn’t my favorite anymore. I kept it as an option because many of you said you love it. You’ll need heavy cream, unsweetened almond milk , powdered Besti , sugar-free dark chocolate , butter, xanthan gum , and vanilla. Alternatively, you can use my keto chocolate pudding recipe — which I actually like better.
• Chocolate whipped cream option: This simpler version I make most often just needs cocoa powder (I recommend a Dutch processed one like this , as it’s less bitter), powdered Besti , heavy cream, and vanilla. If you like a whipped texture but want it a little creamy, my keto chocolate mousse works nicely as well.
• Protein pudding: I tried this one more recently and it worked really well! Just quadruple my protein pudding recipe and use it here.

Topping Layer:

• For the whipped cream: My sugar-free whipped cream is super easy to make using heavy cream, powdered Besti, and vanilla.
• For chocolate topping: I use a vegetable peeler ( this one is my favorite) to make curls of sugar-free dark chocolate bars . You can also simply top with sugar-free chocolate chips .

How To Make This Sugar Free Dessert

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Pecan Crust:

The process here is similar to my almond flour pie crust , but with pecans added and a different dish.

• Mix the dough. In a large mixing bowl, mix together the almond flour, pecan meal, and powdered Besti. Add the melted butter and stir until a crumbly dough forms.
• Press the crust. Transfer the mixture into a lined medium baking dish ( this one is the perfect size ).
• Bake. Once it’s golden, remove from the oven and cool completely.

Cream Cheese Layer:

This layer is basically a sweet, whipped vanilla cream cheese.

• Beat the heavy cream, Besti, and vanilla. While crust bakes, combine these ingredients in a large bowl. Use a hand mixer to beat until stiff peaks form.
• Add the cream cheese. Add it gradually, beating between additions, until well combined.
• Spread. After the crust cools, spread the cream cheese layer over it.

Chocolate Layer:

I’ve shown my favorite chocolate whipped cream version here. For the alternate pudding option, see the recipe card below for my original version, or make my keto chocolate pudding here .

• Beat the heavy cream, Besti, and vanilla. Whip them until stiff peaks form, just like the previous layer.
• Add the cocoa powder. Beat it in gradually.
• Spread. Transfer the mixture to the pan and spread the chocolate layer over the cream cheese layer of your sugar free dessert.

Topping Layer:

Last step! You’ll make my sugar-free whipped cream , top with chocolate, and chill.

• Beat the heavy cream, Besti, and vanilla. 3rd time around! Look for stiff peaks again.
• Spread. Transfer whipped cream to the pan and spread over the chocolate layer.
• Add topping. Sprinkle chocolate shavings on top.
• Refrigerate. Pop your diabetic dessert in the fridge for a couple hours before slicing — this helps it firm up and stay together better.

My Recipe Tips & Notes

• Bring your cream cheese to room temperature. This helps it blend evenly in the cream cheese layer without any lumps.
• Pick the right size baking dish. I like to use this one for the nice, tall slices you see here. A 9×9-inch pan will also work.
• Make sure the crust is completely cool before layering. If it’s still warm, the whipped cream can melt.
• Be careful not to over- or under-beat the cream. You’re going for stiff peaks, which means the cream “stands up” from the beaters when you hold them up. Another sign I watch for is that the cream doesn’t start to slide out when I tilt the bowl sideways. If you don’t beat the cream long enough, your sugar free dessert can end up runny, but if you do it too long, it’ll turn into butter!
• Spread the layers gently to avoid mixing them together. This is especially important for the 3rd and 4th layer, when you’re layering over another soft layer. I find it helpful to add the mixtures in dollops rather than one big clump, then gently spread to any empty areas.
• Reuse the same bowl to save on dishes. I just wipe it down with a paper towel between layers.
• Tips for slicing: The first piece won’t be pretty, so manage your expectations. 😉 After that, I find it helpful to cut in a downward motion (no dragging or see-sawing, wipe your knife clean between slices, and use a thin silicone cookie spatula like this one to lift each piece out of the pan.
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a great dessert for diabetics, because it’s not enough to spike blood sugar.

Recipe Variations

There are lots of ways you can change up this sugar free dessert recipe! Here are some of my favorites I’ve tried, as well as some options for other dietary restrictions:

• Drizzle with syrup – Try my sugar-free caramel syrup or sugar-free chocolate syrup for extra richness.
• Top with berries – Bring in a pop of color and fruity flavor with raspberries or sliced strawberries. You can place them on top or even between the layers.
• Add crunch – Extra chopped pecans on top are perfect for this without adding any extra ingredients to get.
• Banana instead of chocolate – Bananas are not keto friendly, but once I made this using my sugar-free banana pudding (no bananas in it) instead of the chocolate layer! If you’re not making this dessert for diabetics and don’t mind just a little natural sugar, you can even place thin banana slices on top.
• Peanut butter instead of cream cheese – You can make the swap 1:1. Just make sure to choose a peanut butter with no sugar added ( this one is my fave ). I love this version for a chocolate pb combo!
• Try it frozen – This recipe is very freezer friendly so you can freeze it for later, but I actually love it as a frozen sugar free dessert sometimes! It comes out of the freezer very solid, so you’ll need to thaw it on the counter for 10-20 minutes. Bonus: This method makes it easier to remove from the pan cleanly, and it’s refreshing in the summer!
• Nut free – Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.
• Dairy free – This low sugar dessert has a lot of dairy, but you can easily make it dairy-free (and also vegan) by swapping the heavy cream in all the layers with coconut cream, and using dairy-free cream cheese.

More Sugar Free Dessert Recipes

I have dozens of easy low carb dessert recipes without any sugar! Try one of my other popular ones next:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Pecan Crust

• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Pecan flour (or make it by grinding pecans in a food processor) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (or granulated) ▢
• 1/3 cup Unsalted butter (measured solid, then melted) ▢

Cream Cheese Layer

• 1/4 cup Heavy cream ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 8 oz Cream cheese (softened) ▢

Chocolate Layer – Option 1 (Old Version, Optional)

• 1 cup Heavy cream ▢
• 1 cup Unsweetened almond milk ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 oz Sugar-free dark chocolate (chopped) ▢
• 2 tbsp Unsalted butter ▢
• 1 tsp Xanthan gum ▢
• 1 tsp Vanilla extract ▢

Chocolate Layer – Option 2 (New Version)

• 1/3 cup Dutch processed cocoa powder ▢
• 1 1/2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢

Whipped Cream Layer

• 1 1/2 cups Heavy cream ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 1 oz Sugar-free dark chocolate (shaved using a peeler, grater, or shaver) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Crust

1. Preheat the oven to 350 degrees F. Line a 9×9 inch baking dish or 10.5×7.5 inch baking dish with parchment paper.
2. In a large bowl, stir together almond flour, pecan meal, and Besti powdered. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
3. Bake for 12-15 minutes , until golden and firm. Set aside to cool.

Cream Cheese Layer

1. While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
2. Once the crust has cooled, spread the cream cheese mixture evenly over it with a silicone spatula.

Chocolate Layer – Option 1 (old version, like pudding)

1. While the crust is cooling, make the chocolate pudding layer. In a medium saucepan , combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and Besti powdered. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes ). Be careful not to get the heat too high to avoid burning the chocolate.
2. Gradually sprinkle the xanthan gum into the saucepan a little at a time (don’t just dump it in) and immediately whisk to incorporate. Continue to heat for about 5 minutes , whisking constantly. Remove from heat, then whisk in the vanilla extract.
3. Cool the chocolate pudding for 15 minutes (it will thicken, but still be liquid). You can add more xanthan gum if needed, but don’t add too much or it will get slimy. Stir/whisk again after cooling, then pour it over the cream cheese layer.
4. Cover with plastic wrap, making sure it’s directly against the surface to prevent a film forming. Refrigerate for at least 2 hours.

Chocolate Layer – Option 2 (new version, faster)

1. While the crust is cooling, make the chocolate layer. Beat the heavy cream, Besti powdered, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
2. Spread the chocolate whipped cream over the cream cheese layer.

Whipped Cream Layer

1. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form.
2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/16 of the entire pan

• Tips: Check out my recipe tips above to help you get the right texture in this sugar free dessert, get clean layers, save on dishes to wash, and remove it from the pan more easily.
• Variations: See my variations above for different toppings or add-ins, alternate flavors, and options to make this recipe dairy-free or nut-free.
• Store or meal prep: Cover the pan in plastic wrap and keep in the fridge. It’s best within 1-2 days, but can last up to 4 days.
• Freeze: You can freeze the entire pan, or carefully arrange slices on a parchment-lined sheet pan to freeze individually. Wrap them in plastic wrap once solid and freeze in a zip lock bag. Either way, your treat will be good for at least 3 months in the freezer. You can serve it frozen (thaw on the counter for 10-20 minutes first) or thaw before serving.
• Note on nutrition info: The numbers below are for the new version (option 2).
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a perfect dessert for diabetics, because it’s not enough to spike blood sugar.
• Recipe update: The old version of the chocolate pudding layer is back by popular demand! I’ve posted both options above, so you can decide which one you want. The older version takes longer and sometimes people have issues with thickening, but tastes more like pudding when you get it right. The newer version (shown in my pictures and video here) is faster and easier, but more like a chocolate whipped cream layer.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Dessert: Sex in a Pan

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Dessert Recipe
• Ingredients & Substitutions
• How To Make This Sugar Free Dessert
• My Recipe Tips & Notes
• Recipe Variations
• More Sugar Free Dessert Recipes
• Sugar Free Dessert: Sex In A Pan Recipe card
• Recipe Reviews

I’ve made so many sugar free desserts over the years, but one of them — with a very cheeky name — remains a fan favorite for many of you: Sex in a pan ! With layers of chocolate, sweet cream cheese, whipped cream, and pecan shortbread, this is my healthier take on a traditionally very sugary treat — with the same decadent taste. I first made this sugar free dessert recipe for a gathering back in 2017, and it’s still one of my faves when I want to bring something that gets people talking. Make it with me next time you want an impressive dessert for diabetics in your life — or anyone avoiding sugar like I do!

Why You Need My Sugar Free Dessert Recipe

• 3 rich, creamy layers on a shortbread crust – This no sugar dessert starts with a buttery pecan crust (similar to my almond flour cookies but with pecan flavor), and layers on sweet, creamy vanilla cream cheese, a whipped chocolate layer (with an option for pudding instead), and fluffy whipped cream on top. I love how decadent it tastes!
• 2 options for the chocolate layer – I originally used a homemade pudding for the chocolate layer, as that’s what traditional sex in a pan has, but later updated the recipe to be whipped chocolate because it’s much easier and doesn’t require waiting for that layer to set. You can choose what you prefer.
• Special diet friendly – This sweet treat is gluten-free and keto friendly, with less than 5g net carbs per piece, clean ingredients, and no refined sugar, so it’s a perfect diabetic dessert.
• Perfect for special occasions – This is one of my best sugar free dessert recipes for birthdays, Valentine’s Day , or Mother’s Day , and many readers have told me it’s one of their favorite Christmas recipes . It’s perfect when you want to impress!

Oh, and if you’re wondering what’s up with the name of this sugar free dessert, sex in a pan is what people called the regular version when became popular in the 70s — because it was so good . Feel free to call it by its alternate name, Robert Redford dessert , or simply chocolate layer dessert .

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free dessert recipe, what each one does, and substitution options. For measurements, see the recipe card .

Don’t be intimidated by the 4 layers in this low sugar dessert — each has only a few ingredients, and many of them are the same! Here’s what you’ll need for each.

Pecan Crust:

• Wholesome Yum Almond Flour – The base of the crust. Unlike other brands, this one has the finest grind for the best texture in your baked goods.
• Pecan Flour – Sometimes called pecan meal, this is just ground pecans. I get this pecan flour for convenience, but you can also grind your own pecans in a food processor. Feel free to replace this with other ground keto nuts , or even just use additional almond flour.
• Besti Powdered Monk Fruit Allulose Blend – My favorite sweetener for diabetic dessert recipes like this, because it doesn’t have the cooling aftertaste of most brands. You can use granulated Besti here, I just used powdered to cut down on the total number of ingredients in my recipe. Any other sugar substitute you’ve got should also work fine for the crust (check my check my sweetener conversion chart ), but you might as well grab powdered Besti because it does make a big difference in the other layers (see below).
• Unsalted Butter – Measure solid, then melt. Coconut oil works, too.

Nut-free option:

Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.

Cream Cheese Layer:

• Cream Cheese – Any kind you like works! Even dairy-free alternatives are just fine.
• Heavy Cream – Thins out the cream cheese. Coconut cream (or the cream scooped from the top of a chilled can of coconut milk) works for a dairy-free option.
• Besti Powdered Monk Fruit Allulose Blend – For this layer (as well as the chocolate and whipped cream layers below), an allulose-based sweetener like Besti is particularly important because it dissolves easily and gives your sugar free dessert a smooth texture that isn’t gritty . Erythritol, as well as most brands of stevia or monk fruit sweetener (which typically include erythritol in the ingredient list), won’t dissolve fully.
• Vanilla Extract – I like this brand .

Chocolate Layer:

You’ve got 3 options here:

• Chocolate pudding option: This was in the sugar free dessert I made originally, but it’s more time consuming, and the texture isn’t my favorite anymore. I kept it as an option because many of you said you love it. You’ll need heavy cream, unsweetened almond milk , powdered Besti , sugar-free dark chocolate , butter, xanthan gum , and vanilla. Alternatively, you can use my keto chocolate pudding recipe — which I actually like better.
• Chocolate whipped cream option: This simpler version I make most often just needs cocoa powder (I recommend a Dutch processed one like this , as it’s less bitter), powdered Besti , heavy cream, and vanilla. If you like a whipped texture but want it a little creamy, my keto chocolate mousse works nicely as well.
• Protein pudding: I tried this one more recently and it worked really well! Just quadruple my protein pudding recipe and use it here.

Topping Layer:

• For the whipped cream: My sugar-free whipped cream is super easy to make using heavy cream, powdered Besti, and vanilla.
• For chocolate topping: I use a vegetable peeler ( this one is my favorite) to make curls of sugar-free dark chocolate bars . You can also simply top with sugar-free chocolate chips .

How To Make This Sugar Free Dessert

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Pecan Crust:

The process here is similar to my almond flour pie crust , but with pecans added and a different dish.

• Mix the dough. In a large mixing bowl, mix together the almond flour, pecan meal, and powdered Besti. Add the melted butter and stir until a crumbly dough forms.
• Press the crust. Transfer the mixture into a lined medium baking dish ( this one is the perfect size ).
• Bake. Once it’s golden, remove from the oven and cool completely.

Cream Cheese Layer:

This layer is basically a sweet, whipped vanilla cream cheese.

• Beat the heavy cream, Besti, and vanilla. While crust bakes, combine these ingredients in a large bowl. Use a hand mixer to beat until stiff peaks form.
• Add the cream cheese. Add it gradually, beating between additions, until well combined.
• Spread. After the crust cools, spread the cream cheese layer over it.

Chocolate Layer:

I’ve shown my favorite chocolate whipped cream version here. For the alternate pudding option, see the recipe card below for my original version, or make my keto chocolate pudding here .

• Beat the heavy cream, Besti, and vanilla. Whip them until stiff peaks form, just like the previous layer.
• Add the cocoa powder. Beat it in gradually.
• Spread. Transfer the mixture to the pan and spread the chocolate layer over the cream cheese layer of your sugar free dessert.

Topping Layer:

Last step! You’ll make my sugar-free whipped cream , top with chocolate, and chill.

• Beat the heavy cream, Besti, and vanilla. 3rd time around! Look for stiff peaks again.
• Spread. Transfer whipped cream to the pan and spread over the chocolate layer.
• Add topping. Sprinkle chocolate shavings on top.
• Refrigerate. Pop your diabetic dessert in the fridge for a couple hours before slicing — this helps it firm up and stay together better.

My Recipe Tips & Notes

• Bring your cream cheese to room temperature. This helps it blend evenly in the cream cheese layer without any lumps.
• Pick the right size baking dish. I like to use this one for the nice, tall slices you see here. A 9×9-inch pan will also work.
• Make sure the crust is completely cool before layering. If it’s still warm, the whipped cream can melt.
• Be careful not to over- or under-beat the cream. You’re going for stiff peaks, which means the cream “stands up” from the beaters when you hold them up. Another sign I watch for is that the cream doesn’t start to slide out when I tilt the bowl sideways. If you don’t beat the cream long enough, your sugar free dessert can end up runny, but if you do it too long, it’ll turn into butter!
• Spread the layers gently to avoid mixing them together. This is especially important for the 3rd and 4th layer, when you’re layering over another soft layer. I find it helpful to add the mixtures in dollops rather than one big clump, then gently spread to any empty areas.
• Reuse the same bowl to save on dishes. I just wipe it down with a paper towel between layers.
• Tips for slicing: The first piece won’t be pretty, so manage your expectations. 😉 After that, I find it helpful to cut in a downward motion (no dragging or see-sawing, wipe your knife clean between slices, and use a thin silicone cookie spatula like this one to lift each piece out of the pan.
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a great dessert for diabetics, because it’s not enough to spike blood sugar.

Recipe Variations

There are lots of ways you can change up this sugar free dessert recipe! Here are some of my favorites I’ve tried, as well as some options for other dietary restrictions:

• Drizzle with syrup – Try my sugar-free caramel syrup or sugar-free chocolate syrup for extra richness.
• Top with berries – Bring in a pop of color and fruity flavor with raspberries or sliced strawberries. You can place them on top or even between the layers.
• Add crunch – Extra chopped pecans on top are perfect for this without adding any extra ingredients to get.
• Banana instead of chocolate – Bananas are not keto friendly, but once I made this using my sugar-free banana pudding (no bananas in it) instead of the chocolate layer! If you’re not making this dessert for diabetics and don’t mind just a little natural sugar, you can even place thin banana slices on top.
• Peanut butter instead of cream cheese – You can make the swap 1:1. Just make sure to choose a peanut butter with no sugar added ( this one is my fave ). I love this version for a chocolate pb combo!
• Try it frozen – This recipe is very freezer friendly so you can freeze it for later, but I actually love it as a frozen sugar free dessert sometimes! It comes out of the freezer very solid, so you’ll need to thaw it on the counter for 10-20 minutes. Bonus: This method makes it easier to remove from the pan cleanly, and it’s refreshing in the summer!
• Nut free – Don’t substitute coconut flour here, as it will be too dry! If you need a nut-free option, use my coconut flour pie crust dough.
• Dairy free – This low sugar dessert has a lot of dairy, but you can easily make it dairy-free (and also vegan) by swapping the heavy cream in all the layers with coconut cream, and using dairy-free cream cheese.

More Sugar Free Dessert Recipes

I have dozens of easy low carb dessert recipes without any sugar! Try one of my other popular ones next:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Pecan Crust

• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Pecan flour (or make it by grinding pecans in a food processor) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (or granulated) ▢
• 1/3 cup Unsalted butter (measured solid, then melted) ▢

Cream Cheese Layer

• 1/4 cup Heavy cream ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 8 oz Cream cheese (softened) ▢

Chocolate Layer – Option 1 (Old Version, Optional)

• 1 cup Heavy cream ▢
• 1 cup Unsweetened almond milk ▢
• 1/2 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 oz Sugar-free dark chocolate (chopped) ▢
• 2 tbsp Unsalted butter ▢
• 1 tsp Xanthan gum ▢
• 1 tsp Vanilla extract ▢

Chocolate Layer – Option 2 (New Version)

• 1/3 cup Dutch processed cocoa powder ▢
• 1 1/2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢

Whipped Cream Layer

• 1 1/2 cups Heavy cream ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢
• 1 oz Sugar-free dark chocolate (shaved using a peeler, grater, or shaver) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Crust

1. Preheat the oven to 350 degrees F. Line a 9×9 inch baking dish or 10.5×7.5 inch baking dish with parchment paper.
2. In a large bowl, stir together almond flour, pecan meal, and Besti powdered. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
3. Bake for 12-15 minutes , until golden and firm. Set aside to cool.

Cream Cheese Layer

1. While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
2. Once the crust has cooled, spread the cream cheese mixture evenly over it with a silicone spatula.

Chocolate Layer – Option 1 (old version, like pudding)

1. While the crust is cooling, make the chocolate pudding layer. In a medium saucepan , combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and Besti powdered. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes ). Be careful not to get the heat too high to avoid burning the chocolate.
2. Gradually sprinkle the xanthan gum into the saucepan a little at a time (don’t just dump it in) and immediately whisk to incorporate. Continue to heat for about 5 minutes , whisking constantly. Remove from heat, then whisk in the vanilla extract.
3. Cool the chocolate pudding for 15 minutes (it will thicken, but still be liquid). You can add more xanthan gum if needed, but don’t add too much or it will get slimy. Stir/whisk again after cooling, then pour it over the cream cheese layer.
4. Cover with plastic wrap, making sure it’s directly against the surface to prevent a film forming. Refrigerate for at least 2 hours.

Chocolate Layer – Option 2 (new version, faster)

1. While the crust is cooling, make the chocolate layer. Beat the heavy cream, Besti powdered, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
2. Spread the chocolate whipped cream over the cream cheese layer.

Whipped Cream Layer

1. Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form.
2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/16 of the entire pan

• Tips: Check out my recipe tips above to help you get the right texture in this sugar free dessert, get clean layers, save on dishes to wash, and remove it from the pan more easily.
• Variations: See my variations above for different toppings or add-ins, alternate flavors, and options to make this recipe dairy-free or nut-free.
• Store or meal prep: Cover the pan in plastic wrap and keep in the fridge. It’s best within 1-2 days, but can last up to 4 days.
• Freeze: You can freeze the entire pan, or carefully arrange slices on a parchment-lined sheet pan to freeze individually. Wrap them in plastic wrap once solid and freeze in a zip lock bag. Either way, your treat will be good for at least 3 months in the freezer. You can serve it frozen (thaw on the counter for 10-20 minutes first) or thaw before serving.
• Note on nutrition info: The numbers below are for the new version (option 2).
• Where do the 2.5 grams of sugar come from? It’s just from the cream. There is no added sugar or high carb ingredients, which is my criteria for sugar free desserts, so I still call this one sugar free. And it’s still a perfect dessert for diabetics, because it’s not enough to spike blood sugar.
• Recipe update: The old version of the chocolate pudding layer is back by popular demand! I’ve posted both options above, so you can decide which one you want. The older version takes longer and sometimes people have issues with thickening, but tastes more like pudding when you get it right. The newer version (shown in my pictures and video here) is faster and easier, but more like a chocolate whipped cream layer.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Dessert: Sex in a Pan