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When I first heard about “sex in a pan dessert”, I thought the name was some kind of joke. Was this really a thing? Apparently, it’s been around for years, under many different names. I’m not really sure what the origin is.
Intrigued by all the flavors in a chocolate layer dessert, I set out to find how to make sex in a pan my way. Of course, that meant low carb, gluten-free, and healthy healthier.
Layers in Sex in a Pan Dessert
Traditionally, sex in a pan dessert contains six layers. These include:
- Pecan shortbread crust
- Cream cheese
- Vanilla pudding
- Chocolate pudding
- Whipped cream
- Shaved chocolate
All the versions that I know of are made with sugar and wheat flour. In fact, a couple of the layers usually include instant pudding. For me, these would be no, no, and definitely not.
I knew there was a way to make it better and low carb – without sacrificing the sinfully delicious taste and texture.
My take on chocolate layer dessert isn’t exactly healthy, but at least it is gluten-free, sugar-free, and made without questionable ingredients.
It does include similar basic layers:
- Pecan shortbread crust
- Cream cheese
- Chocolate
- Whipped cream
- Shaved chocolate
Okay, it’s not quite identical. (Maybe I should call it gluten-free chocolate lasagna instead?) But, it’s close enough that I’m still declaring it sex in a pan. 😉
Best of all, none of my extended family could tell the difference when I served it. Yay! (Yes, I served a dessert called “sex in a pan” for family. I’ll get to how that went in a minute.)
A (Healthier) Easy Sex in a Pan Recipe
An easy sex in a pan recipe is a challenge when you are trying to keep it to real food ingredients and somewhat healthy. I’m not going to lie, it’s definitely calorie dense and on the heavier side. But, at least there are no artificial ingredients. And, it’s still pretty simple to make – no processed pudding mix required!
The other aspect I struggled with was keeping the sex in a pan recipe under ten ingredients total. After all, “ten ingredients or less” is my thing. Definitely not easy with a six layer dessert!
Fortunately, I was able to repeat many of the ingredients among the different layers, so it worked out. It actually came out to nine ingredients, although my original version had ten.
I skipped the vanilla pudding layer, because patience isn’t my strong suit. Waiting for each layer to set already took long enough with five layers! It’s totally worth it though, I promise.
Anyway, the other layers are so decadent that I don’t think you’ll miss the one I omitted. If you really like vanilla pudding, feel free to add a layer of your favorite kind before the chocolate layer.
In fact, I was so determined to make this low carb dessert a little faster than traditional sex in a pan recipes, that I decided to modify the chocolate layer from the original. (I’m pretty sure that most of us don’t want to spend hours upon hours making our low carb or no carb desserts!)
The older version required making chocolate pudding using xanthan gum, and waiting hours for it to set. Some people reported issues with the pudding setting, and the xanthan gum was less readily available for many.
More importantly, it was So. Much. Waiting. I cut that out and replaced it with a chocolate whipped cream instead. So much faster, and just as delicious!
… UPDATE: Okay, apparently I didn’t realize how many of you preferred the pudding version with the xanthan gum! I’m adding it back in, so you can decide which version you want. 😉
Another option is to swap the pudding layer with your favorite low carb pudding recipe. You can even try adapting this vegan chocolate pudding recipe by using low carb sweetener and xanthan gum to thicken.
One of the Best Low Carb Desserts for Any Occasion
Despite the conflict between the name and the fact that I had family coming for New Year’s, I made this sex in a pan dessert for the celebration. I wanted something that looked cool, tasted extra rich, and it had to be something I wouldn’t make every day.
Fortunately, even with multiple steps, it turned out to be a lot easier than it looks! And, the rave reviews were worth the effort.
I’ll admit, I couldn’t bring myself to tell my family what this thing was called. And they did all ask, because it doesn’t look like any other dessert people have seen before. I just said it’s “chocolate layer dessert”. Feel free to do the same if you’re in the same boat!
You may be wondering why I’m sharing this chocolate layer dessert recipe now, toward the end of January. Isn’t this month supposed to be all about healthy eating for many people? Well, yes. But like I said, this low carb dessert is definitely healthier than traditional sex in a pan.
The other reason is, Valentine’s Day is coming up! What better time than that to make this sugar-free sex in a pan dessert? It’s special, it’s chocolate, and you won’t have to come up with an alternate name like I did.
The Trick with Keto Chocolate Layer Dessert
Now, I already fixed the majority of the first problem with layered low carb desserts – the waiting! I say majority because I still recommend refrigerating it for an hour or two at the very end before serving. But, unlike other chocolate layer dessert recipes, at least you don’t have to wait between layers.
So, the only slight challenge that’s left with a treat like this? Apparently, a creamy six layer dessert (or five layer dessert) can be tricky to remove from the pan. It always falls apart on me! The first piece definitely won’t look pretty, so be prepared for that.
After that one piece, make sure you’re cutting all the way through the crust layer and use a thin, sturdy spatula to remove each piece from the pan. I love this silicone cookie spatula, which is the perfect size.
Just remember, it will still taste delicious even if you mess up on the serving process. And if you love chocolate and whipped cream, it will be one of the best low carb desserts you’ve ever had.
More Sugar-Free Dessert Recipes
If you’re looking for more crowd pleasing sugar-free desserts, try these:
Tools To Make Sex in a Pan Dessert
Tap the links below to see the items used to make this recipe.
- 9×9 baking dish – This is the one I used.
- Medium saucepan – This one is a good size if you’re making the old version of the chocolate layer.
- Hand mixer – For beating the whipped cream.
- Sugar-free dark chocolate – This one is sweetened with stevia. Don’t confuse it with unsweetened baking chocolate!
Sex in a Pan Dessert Recipe (One of the Best Low Carb Desserts):
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Sex in a Pan Dessert Recipe (Sugar-free, Low Carb, Gluten-free)
Learn how to make sex in a pan dessert - easy and sugar-free! And, this chocolate sex in a pan recipe is one of the best low carb desserts ever. If you're looking for delicious keto desserts that everyone else will love too, this is for you.
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PrintIngredients
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Pecan Crust
Cream Cheese Layer
Chocolate Layer - Option 1 (Old Version)
Chocolate Layer - Option 2 (New Version)
Whipped Cream Layer
Get Keto Sweetener For This Recipe
GET BESTIInstructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Crust
-
Preheat the oven to 350 degrees F. Line a 9x9 in (23x23 cm) baking dish with parchment paper.
- In a large bowl, stir together almond flour, pecan meal, and powdered erythritol. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
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Bake for 12-15 minutes, until golden and firm. Set aside to cool.
Cream Cheese Layer
- While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and powdered erythritol together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
- Once the crust has cooled, spread the cream cheese mixture evenly over it.
Chocolate Layer - Option 1 (old version, like pudding)
-
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 powdered erythritol. 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.
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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.
-
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.
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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)
- While the crust is cooling, make the chocolate layer. Beat the heavy cream, powdered sweetener, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
- Spread the chocolate whipped cream over the cream cheese layer.
Whipped Cream Layer
- Use a hand mixer to beat the cream, vanilla extract, and powdered erythritol together, until stiff peaks form.
- Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
-
Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.
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Recipe Notes
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 is faster but more like a chocolate whipped cream layer.
Serving size: 2.25" square, or 1/16 recipe
Video Showing How To Make Sex in a Pan Dessert:
Tap here to jump to the video for this recipe -- it's located directly above the ingredients list. It's the easiest way to learn how to make Sex in a Pan Dessert!
This video shows how to make sex in a pan dessert using the newer version of the chocolate layer.
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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465 Comments
Julie
Can I use hazelnut meal instead of pecan meal? No local store has any in stock ATM.
Wholesome Yum D
Hi Julia, Yes, you can substitute pecan meal for hazelnut meal.
Rosie
I can’t find Besti Powdered Erythritol can you tell me another sweetener I can substitute it with?
Wholesome Yum M
Hi Rosie, You can find Besti Powdered Erythritol here. Enjoy!
Marjorie
Question 1) Do you know what the nutritional information would be without the crust? My son’s girlfriend is allergic to almonds so I can’t use the crust and was thinking of making this just as a layered parfait.
Question 2) What would be the substitution or changed to the crust recipe if I used coconut flour?
Wholesome Yum D
Hi Majorie, Unfortunately, I don’t have the nutritional info that does not include the crust. if you use coconut flour you will likely need to increase the amount of butter to be able to press the crust into the pan, but the recipe will still work great! Or try out my Coconut Flour Pie Crust Recipe.
Michelle
How long can this stay in the fridge? Considering making it tonight and serving it in a couple days
Wholesome Yum M
Hi Michelle, This recipe is best within the first couple of days. It can be frozen if you wanted to make it ahead of time.
Ramona
Do you know if it would be good if it was frozen? I’m making this for 2. I have tried several of your recipes and loved them!!! Thank you for sharing your recipes.
Wholesome Yum M
Hi Ramona, Yes, this recipe holds up well in the freezer! I like to slice into individual portions and freeze them. Enjoy!
Jennifer Monteith
There are NO words to express how truly amazing this dessert is! Make it…the only regret I have is having to share it. Lol! Keto, low carb, sugar free, gluten free, amazingness!!! Everyone in my family (even non diet restricted members) all said WOW! The perfect combination. Each layer is just so delicious. I was stressed because I failed to get pecans for the crust layer, but I had almonds and they tasted great. This dessert will be a family staple at all gatherings. I’m so excited to have a dessert option that doesn’t make me feel like I’m missing out on deliciousness. Thanks so much for sharing such a superb recipe.
terri smith Johnson
This is fabulous!!! Wow….made it for my husband who is out of town. Can’t wait to let him try this. He will be blown away. Made the quicker version but will try the pudding version one day!
Cyndi Davis
I used to make the “full evil” version of this dessert back in the 80’s. I lived in Northern Illinois, and we called it “Better Than Sex”. After reading your version and the comments, I’m totally making this with allulose and the coconut crust option. I’m betting it will be better than the old version!! Thanks for this. Yum.
Sherri
I loved this recipe and wondered if you could substitute strawberry and/or blueberries. If so can you give me the net carb count?
I love your recipes, they make it much easier to follow the keto lifestyle.
Thanks.
Wholesome Yum M
Hi Sherri, What are you substituting in the recipe? You can absolutely add fresh berries to this recipe. If you would like to add berries to the nutrition, feel free to enter the recipe (along with the berries) into an online recipe calculator to get an accurate view of the nutrition with your changes. Enjoy!
Brittany
It’s such a great keto dessert!!
Christy
When I make the original Mississippi mud cake aka sex in a pan, I make the layers in separate bowls and let them all chill at the same time and THEN scoop and layer them into the pan on top of the crust. Mind blown?
Babette Anderson
I made this dessert. My chocolate layer was very bitter and inedible. I do not have much experience making low carb sugar free desserts so I talked with my sister who is very experienced with sugar free desserts and neither of us can figure out why the chocolate layer was bitter. I followed the recipe except I used Splenda instead. Other sugar free sweeteners have adverse reactions and I have no trouble with Splenda. The cocoa powder was new. Do you have any ideas? I will probably use a pre-prepared low carb sugar free pudding next time. It looked so good but no one in my family could tolerate the bitterness. thank you for your help.
Wholesome Yum M
Hi Babette, Sorry the recipe didn’t turn out as expected. Did you use dutch processed or natural cocoa powder? Some natural forms of cocoa powder can be very bitter. Next time you try the recipe use a dutch processed powder and I think you will like the results better.
Sarah
If you heat Splenda too much it will become bitter.
Julie
Is the nutritional info listed for the old version with pudding or for the new version with the chocolate whipped cream?
Wholesome Yum M
Hi Julie, The nutrition reflects the new version of the recipe. It will be slightly different if you use the old version. I hope this helps!
Nancy L Clark
We absolutely love this divine dessert. It doesn’t get any better than chocolate and whipped cream. Thank you, thank you from the bottom of my heart (and his, too)! Desserts like this one are what keep two diabetics on a diet. And, we both have been tested are glucose numbers are below 6!
Haley R Hymers
do you know if this is okay for diabetics? I wanted to make a thank you treat for a neighbor whose diabetic and thought this could be good because it’s sugar free, but don’t know if it’s actually okay for diabetics.
Wholesome Yum M
Hi Haley, As long as you are using keto-friendly sugar-free sweeteners, then yes, this recipe is safe for diabetics.
Lee Ann Needham
Best keto dessert!!
Beth
What can i use that is nut free for the ‘cookie’ layer???
Wholesome Yum M
Hi Beth, For a nut-free option you can use shredded coconut in place of the almond and pecan flours.
Sue
Hello! To make this nut free try 1/4 cup of ground flax meal or protein powder in place of the nuts in the crust.
Holly
Hi Maya,
My sister makes this dessert at Christmas, Easter and Thanksgiving and we know it as Mississippi Mud Pie or Striped Delight here in Canada. I made it last night, refrigerated it til lunch and was THRILLED that it looked and tasted as wonderful as my sister’s. I used only Xylitol and found it was just the right amount of sweetness for us. Thanks for this delicious treat!
Holly
Hedwig
This sounds delicious, I wanted to know it the sweetner can be relaced with other types such as sucralose as I have IBS and cant consume erythritol
Maya | Wholesome Yum
Hi Hedwig, I don’t recommend sucralose for these reasons, but you can use powdered monk fruit allulose blend, which contains no erythritol. Hope this helps!
Vicky
Hey there, great recipe but I seem to have a strange reaction to erythritol and it has a really weird cooling aftertaste. Is there another another sweetener I could you instead? We can’t get alluose where I am so maybe xylitol?
Wholesome Yum M
Hi Vicky, This reaction is not uncommon. Xylitol will work in the recipe, but be aware it can also have a cooling sensation, so you may want to test it to see if you notice it any more or less before using it in your recipe.
Janna
I am planning to make it for New Years Eve which we’ll be celebrating with another keto couple. What’s the height of the final product? I would like to make it as individual servings in ramekins that are about 2″ high. Would that work?
Wholesome Yum M
Hi Janna, You can adjust the thickness of each layer without any issue. It should fit in your ramekins just fine.
Lee Ann Needham
Best and most delicious dessert that is keto I have ever had.
PAt
Can l use coconut flour instead of almond flour?
Wholesome Yum M
Hi Pat, Yes, you will likely need to increase the amount of butter to be able to press the crust into the pan, but the recipe will still work great!
glenda
One word…OUTRAGEOUS! I made the quick chocolate layer version, and it was wonderful. I would like to intensify the chocolate layer. What would you suggest? More cocoa powder, more sweetener, or a hint of coffee. You’re the expert, I will take your lead. I bent the rules and put it in a pecan-ready-made pie crust. Yes, a pie. It was wonderful, piled high, and when you cut into it you see the gorgeous layers. hahaha
Wholesome Yum M
Hi Glenda, Coffee amplifies the flavor of chocolate, so I consider powdering a small amount of instant coffee and adding that to your chocolate pudding layer. Start with 2 tablespoons and then adjust to taste.
Cindy Claussen
Can I use coconut flour for crust instead of almond flour? I’d like to try this recipe tomorrow.
Wholesome Yum M
Hi Cindy, Yes, you will likely need to increase the amount of butter to be able to press the crust into the pan, but the recipe will still work great!
Rayna
This is absolutely divine! It satisfies any sweet tooth without being overly sweet. The pecan adds a nice flavor to the crust. I definitely recommend this recipe.
Marlene
Made this for my daughter and it was a huge hit!!! Thank you.
J, Davis
I’m sure this is a delicious “lo carb” recipe but I had a hard time finding what the carb count actually was. The problem was that your page is so inundated by ads that I couldn’t scroll through without being constantly harassed by boxes, banners, etc. I appreciate your monetizing your page but yikes.
Wholesome Yum M
Thanks for the feedback! You can learn more about Wholesome Yum Plus here, which includes an ad-free version of the website.
Michael
A simple chocolate ganache also works well instead of the pudding layer. Adds another texture and tastes delicious. Sugar-free chocolate chips and cream is all it takes. Love the rest of the recipe though.
Rhoniesha
This is so good. Definitely a new favorite sweet treat in my house. I processed SF chocolate chips and cocoa crusted almonds and used that to top my dish. I also did not have pecans so I used 2 cups of Almond Flour.
Buck
Others may know this as choclate delight especially if you’re from the South. This super carb friendly version is hands down the best dessert on keto and one of the best desserts period keto or no keto. My sister who is a VERY brittle diabetic gave me a hug over this one. And for what its worth turn your refrigerator to a little colder and let this puppy sit over night and for godsake use option #2 on chocolate layer…who has time for #1? Oh last thing. Personal preference I’d double the entire recipe and use a 13×9 glass Corning wear glass to do it all in and no parchment use a little coconut oil instead. I also found I had to cook crust at least twice as long as well (also at 6000 ft so sea level people might not be quite as long but definitely longer if you double recipe and won’t a semi thick crust). Enjoy!
Buck
Forgot to say I substituted Splenda for erythritol and was fantastic
Ayla
This is 100% the best keto recipe I have tried! Seems like every keto dessert I make I find myself saying “this isn’t bad” or “this is kinda close to the non-keto original”. Thank you for making this recipe to keep us from quiting b/c we are missing the non-keto days. This will def be a regular in our house to help keep us on track! Plus I have been thinking of ways to alter it for a variety. You can change the chocolate mouse to any other flavor and have a completely different dessert! Raspberry, strawberry, chocolate chips. The options are endless!
Heather Nelson
Hello, I am an experienced baker who is always trying new keto/sugar free desserts for my Dad who is diabetic. I was so excited to make this recipe which I made him for his birthday. It was so bland. Followed the directions fully. Did the old version of chocolate pudding. Used Lilly’s dark chocolate. The texture was spot on. Everything firmed up well in the refrigerator. Looked good. I tasted each layer and they were all very flavorless. I guess I could try adding coffee to the pudding layer to bring out more chocolate flavor. Just was not to excited about this recipe.
Wholesome Yum M
Hi Heather, Sorry this recipe didn’t turn out as expected. The flavor for this recipe is highly dependent on the ingredients used. Pick a bar of chocolate with flavors that you would enjoy eating on its own, use high-quality real vanilla, and (I prefer) freshly chopped nuts for the best flavors. I hope this helps!
Julie
Can I use granulated Erythritol instead of powdered Erythritol For this recipe and also your chocolate pudding recipe? I bought the wrong kind. Thank you.
Wholesome Yum M
Hi Julie, No, I’m sorry that won’t work. The erythritol won’t dissolve into the recipe. It needs to be powdered.
Marissa
Can you use powdered swerve as a substitute?
Wholesome Yum M
Hi Marissa, Yes this sweetener will work, but you will need less sweetener. Please use the Sweetener Calculator to figure out how much you will need for each component of the recipe.
Vicki
Hi. I have granulated Swerve. Can I put it in the blender to make it powdered?
Wholesome Yum M
Hi Vicki, You will not get the same superfine powdered consistency, so in a recipe like this, you will have a gritty texture. In a pinch, this technique will work, but usually only with a baked application like cheesecake.
Jennifer Rebecca Young
Can I use coconut cream instead of heavy whipping cream?
Wholesome Yum M
Hi Jennifer, Yes, that will work fine.
Janet Cyr
I have often used the Monkfruit sweethener that Costco sells, blended it in my bullet and it absolutely works beautifully as a powdered sweetener. This dessert is wonderful, especially made with the pudding option
Ashley Morse
Hi!
Is there anyway to use another type of crust? My husband is allergic to nuts :/
Wholesome Yum M
Hi Ashley, Can he tolerate coconut? You can try using this Coconut Pie Crust as a base.
Kazzie
Hi
Can’t wait to try this but I was wondering could I use natural sweeteners like honey or maple syrup instead of artificial sweeteners ?
Wholesome Yum M
Hi Kazzie, Liquid sugars will not work in this recipe. If you prefer not to use the natural keto-friendly sweeteners (You can read more about those here: Sugar-Free Keto Sweeteners Guide) then please use a dry sugar like coconut sugar, maple sugar, or white sugar. I would suggest either finding powdered versions of any of these sugars or running them through a spice grinder or high powdered blender to powder it yourself.
Nayiri D
I can’t find the video… is it somewhere on this page? It says it is – “tap on image below” but doesn’t specify which image? I taped on just about anything that could be taped.
Wholesome Yum M
Hi Nayiri, The video is located in the recipe card. If you cannot see it, you may need to turn off your browser’s ‘reader mode’ to be able to view it. I hope this helps.
Donna Phillips
Wow!!! I am new to Keto. Just getting my feet wet. I absolutely love this desert. I am going to try freezing it for those occasions where you just have to have a little special dessert. This is great.
S Wulff
Did this choc layered dessert freeze ok??
Chelsea
Does the nutrition change much if you use the 2nd chocolate layer?
Wholesome Yum M
Hi Chelsea, The 2nd version is used in the nutrition facts. I hope this helps!
Stacy Barnes
I made Version 1 a couple times now – DELICIOUS and worth the effort! Even the crust – which is usually never my favorite part, is yummy like a cookie. Best Keto dessert I’ve tried yet – thank you!!
Rachel
Made this for my husband and he loved every bite!
Michelle H
The best low carb dessert I’ve ever made. This recipe is delicious! Thank you for sharing!
Jane
I made this recipe for my Keto daughter. She was amazed at how delicious and creamy it was. Even better the next day. I used Option 2 and was delighted. She caught me eating a piece and went wild. Since I have other goodies she threatened me with bodily harm. Last piece was eaten tonight. I need to use raspberries so I will look for another Wholesomeyum. Why look elsewhere when you have found heaven. I would give more stars if possible. Jane
Kristi
THIS IS A-M-A-Z-I-N-G!!!!!!!!!! My entire family loved it! I made the crust with just almond flour and it was different, I would still like to try making it with the pecan meal, but still good. I feel like one of the layers was my favorite, but honestly, they where ALL THE BEST!!!! Thanks for so many GREAT recipes! You make keto so much more fun!!