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Keto Caramel Pudding with Toasted Coconut

Sunday, November 11, 2018


Just because you’re on a low-carb diet, doesn’t mean you have to say “no” to dessert. My Keto Caramel Pudding with Toasted Coconut is rich, creamy and indulgent —without the sugar.

It’s a luxurious, low-carb treat and keto dessert you can gift to yourself (you deserve it) or prepare for company during this upcoming holiday season.

Hiland Dairy products, including whole milk, butter and whipping cream, make Keto Caramel Pudding with Toasted Coconut a recipe I feel good about serving family and friends. Sourced from local dairy farms and free of artificial growth hormones, Hiland Dairy milk is creamy, smooth and brimming with essential nutrients. Their heavy cream is just as fantastic and whips up into fluffy, delicious sugar-free whipped cream — a homemade touch that always gets high-fives!  And, the butter . . . what’s NOT to love?! Butter makes everything better and is my go-to way to add richness to a low-carb dessert.


To keep the recipe high in fat and super low in carbohydrates (only 3.5g carbs per serving), I used a natural and relatively new sugar substitute called Allulose. It’s NOT an artificial sweetener, but a “rare” sugar that is extracted from only a few foods like wheat, figs, and raisins. It looks, tastes and acts like white granulated sugar (just a “bit” less sweet), making it the perfect swap in so many recipes – even making the sugar-free caramel starter for my keto dessert recipe. If you don’t have Allulose, a cup-for-cup measure granulated Stevia will also work.

The key to getting a nice caramel color and the taste is letting the butter and sugar substitute melt and simmer together in a saucepan long enough to get a golden amber color but not so long that it burns – keep an eye on this step and stir frequently. Next, you add the cream, then the milk!

Many puddings call for flour to thicken, but this adds a noticeable amount of carbohydrate (and gluten, if that is a concern). I simply use a small amount of unflavored gelatin dissolved in an equal part water and mix it after taking it off the heat.

No dessert, in my opinion, is complete without homemade whipped cream. Whipped cream turns the ordinary into the extraordinary and Hiland Dairy heavy whipping cream always comes through. Simply pour into a mixer bowl, using the whisk attachment, and beat until fluffy. If you like sweet whipping cream, add a few drops of liquid stevia before turning the mixer on.


After the keto pudding sets in the fridge, it’s topped with this yummy whip and a sprinkling of toasted coconut chips, if desired. This is a low-carb dessert that will soothe even the most savage sweet tooth.

When it comes to holiday treats, are you a DIY (do it yourself) or DIFM (do it for me)? For special occasions, I’m DEFINITELY a DIY kind of person, it just puts me in the holiday spirit to be in the kitchen making yummy things. Sometimes though, life gets in the way of my holiday planning, and I’d rather have someone DIFM – haha! When that happens, like if I have to pick up a store-bought pie or carton or tub of gelato, I know I can always make it special by mixing up some sugar-free whipped cream like I just described. This holiday hack makes everything look homemade, takes only 5 minutes and makes dessert taste 500 times better!



  • 1 stick salted butter
  • 2/3 cup granulated low-carb sweetener like Stevia or Allulose
  • 1 cup heavy cream divided
  • 1 cup whole milk
  • 2 1/2 teaspoons unflavored gelatin (1 packet)
  • 1/4 cup water
  • 1/2 cup heavy cream
  • 10 drops liquid stevia
  • 1o 0unce toasted coconut chips optional


Melt butter over medium heat in a medium sauce pot. Once melted, add sugar substitute and lower heat slightly. Let lightly simmer for approximately 3 to 5 minutes, stirring constantly, until turning golden amber. Watch carefully to ensure it doesn’t burn.

Whisk in one cup of heavy cream and continue to simmer on medium-low heat for 4 minutes.  Next, add one cup of milk, simmer for 6 more minutes. Turn off heat.

Mix gelatin with water and let sit for 1 minute, then turn the burner back on and whisk into pudding mixture. The gelled chunks should dissolve into pudding mixture.

Let pudding mixture cool for 5 minutes and then pour evenly into six 6 to 8-ounce ramekins or small jars. Place in fridge to set up for 30 minutes.

While pudding is setting, pour 1/2 cup whipped cream into a mixer (up to 10 drops of liquid stevia, more or less depending on preference for sweetness). Whip using whisk attachment for approximately 3 minutes or until stiff, but not overworked.

Add approximately 2 tablespoons on whipped cream to each pudding, top with a sprinkle of toasted coconut chips.


~Jennifer Fisher, The Fit Fork


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It’s Teacher Appreciation Day!

Tuesday, May 9, 2017

Homemade Candles for Teacher Appreciation Day

Show Your Gratitude With a Homemade Candle

I had some amazing teachers growing up, and now my kiddos do, too. Say thanks by giving them one of these homemade crayon wax candles to show your appreciation. These candles are creative, fun and made with … wait for it … ice! You read that right, pour melted wax over crushed ice in empty Hiland Dairy cartons and the results are amazing.

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The Italian Side of Protein: Chicken Parmesan

Friday, August 12, 2016

The Italian Side of Protein - Chicken Parmesan

Experts recommend that adults try to consume 30 grams of protein with every meal.

In fact, check out this tasty recipe that packs in over 35 grams of protein. Pair this Italian classic with a side salad for the perfect family-friendly evening meal!

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The Savory Side of Protein: Onion Mushroom Cheese Omelet

Thursday, June 23, 2016

The Savory Side of Protein - Onion Mushroom Cheese Omelet

Experts recommend that adults try to get 30 grams of protein with every meal.

In fact, check out this tasty recipe that packs in over 35 grams of protein. Make is for breakfast. Make it for lunch. Heck, make it for dinner. This recipe is simple, delicious and sure to please your hungry family!

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Here’s The Scoop!

Thursday, June 2, 2016

Get the scoop on the six new ice cream flavors from Hiland Dairy

Six new ice cream flavors join the Hiland Dairy family…and we put them to the test!

Peanut butter and jelly, milk and cookies, cell phones and chargers…one thing just doesn’t go without the other. That’s why when I think of summer, I think of ice cream! And Hiland Dairy has six new flavors that my kids wanted to put to the test. I mean really, who wouldn’t?

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Protein Made Delicious: Country Breakfast Pie

Tuesday, May 31, 2016

Protein Made Delicious. Country Breakfast Pie

Experts recommend that adults try to get 30 grams of protein with every meal.

In fact, why not check out this tasty recipe that packs in over 33 grams of protein when you serve it with an 8 ounce glass of Hiland Dairy Milk. This mouth-watering breakfast pie is perfect for weekend mornings to get the gang out of bed and into the kitchen!

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Spice Up Cinco de Mayo With A Chicken And Cheese Quesadilla

Thursday, May 5, 2016

Spice Up Cinco de Mayo With A Chicken And Cheese Quesadilla

Let the fiesta begin!

Bring Cinco de Mayo into your home tonight with this crowd-pleasing Chicken and Cheese Quesadilla recipe. Be sure to serve up with some guacamole and Hiland Dairy’s All Natural Sour Cream…trust us, it will have your family saying ‘gracías’ in no time!

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Potato Skins – The Great Taste Everyone Loves

Friday, April 15, 2016

Potato Skins – The Great Taste Everyone Loves

These Bacon and Cheese Potato Skins are so deliciously good that it’s easy to forget that they also deliver more than 30 grams of protein per serving. Fun to prepare with kids or to serve when you’re hungry for hot food that’s easy to put together with ingredients you typically have on hand.

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Have a Heart, Drink Some Milk!

Monday, February 1, 2016

Heart Month

You’re probably aware that milk is good for your bones and may reduce the risk of osteoporosis. You may even be aware that the protein present in milk is good for your muscles. But did you know that milk—along with other dairy products—may be good for your heart too?

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Milk Jug Ghost Lantern

Friday, October 2, 2015

Milk Jug Ghost Lantern

Halloween will be here before we know it, so start saving your milk jugs now! This kid-friendly milk jug craft is fun and easy to create and is sure to get your family in the Halloween spirit.

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