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After making many low carb sugar free dessert recipes for years, one remains a fan favorite: Sex in a pan! With whipped layers of chocolate, cream, and shortbread, it’s a healthier take on a traditionally sugary recipe (and even works as a diabetic dessert) while keeping all the decadent taste. It’s similar to my sugar-free banana pudding, but with the deep flavor of keto chocolate mousse!
Why You’ll Love This Sugar Free Dessert Recipe
- Sweet chocolate and vanilla flavors
- Smooth and creamy with a nutty crust
- Simple ingredients with no white sugar, confectioner’s sugar, or processed foods
- Easy to make ahead or freeze
- Guilt-free, keto-friendly, gluten-free, and sugar free low carb dessert (under 5g net carbs per piece)
- Perfect sweet treat for Valentine’s Day and other special occasions
The key to healthier sugar free desserts is all in the ingredients… That’s why this one replaces traditional white flour and sugar with Wholesome Yum Almond Flour and Besti Powdered Monk Fruit Allulose Blend. This flour has the finest grind of any nut flour I’ve tried so it presses seamlessly into the other crust ingredients, while the sweetener dissolves effortlessly and tastes exactly like powdered sugar.
I dare you to make recipes for sugar free desserts with these ingredients — you won’t know the difference from the real thing!

What Is Sex in a Pan?
A sex in a pan dessert recipe typically contains layers of instant chocolate pudding, instant vanilla pudding, sweetened cream cheese, whipped cream or cool whip, and a crunchy pecan bottom crust. It became popular in the 70s — and for that reason, you might also know it as “Robert Redford dessert”!
Since I love a challenge, I made a healthier version of the classic sex in a pan dessert recipe and transformed it into one of the best no sugar desserts, without sacrificing the sinfully delicious taste and texture. You can call it a “chocolate layer dessert” if the name makes you squeamish! 🙂

Ingredients & Substitutions
This section explains how to choose the best ingredients for sugar free sex in a pan, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Pecan Crust:
- Wholesome Yum Almond Flour – Unlike other almond flours, this one has the finest grind for the best taste and texture in your baked goods. Don’t substitute coconut flour here, as it will be too dry, but if you need a nut-free option, use my coconut flour pie crust dough instead.
- Pecan Meal – Made only with pecans. You can also grind your own pecans in a food processor, or just use additional almond flour instead.
- Besti Powdered Monk Fruit Allulose Blend – This powdered sugar replacement is perfect for diabetic dessert recipes, because it has zero net carbs (i.e. won’t spike blood sugar levels) and tastes just like sugar. You can also use regular Besti sweetener for the crust, but I used powdered to cut down on the total number of ingredients you need.
- Unsalted Butter – Measure solid, then melt. Coconut oil would also work as a substitute.
Cream Cheese Layer:
- Heavy Cream – Choose full-fat heavy cream for the best whipping. Coconut cream (or the cream scooped from the top of a chilled can of coconut milk) would probably work as well.
- 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 to avoid a gritty texture. This is true for any sugar free dessert that needs a smooth texture. 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 – Use a high-quality one for best flavor.
- Cream Cheese – Choose full-fat cream cheese and let it come to room temperature for smoother blending. A dairy-free cream cheese alternative should work fine here if needed.
Chocolate Layer:
- Cocoa Powder – Use the best quality one you can find to make your low sugar dessert recipes just as rich as the originals. Make sure to get unsweetened cocoa powder to avoid added sugar.
- Heavy Cream
- Besti Powdered Monk Fruit Allulose Blend – It’s my favorite sugar substitute for this recipe, but you can check my sweeteners conversion chart if you want to use a different one. Make sure sweeter is powdered for the smoothest results.
- Vanilla Extract
VARIATION: Make a pudding layer instead.
Traditionally, sex in a pan is a pudding dessert, which is usually the chocolate layer. My older version of this sex in a pan cake recipe required making chocolate pudding using xanthan gum (a cornstarch substitute I often use in my recipes for sugar-free desserts), 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, so I made it more simple with chocolate whipped cream instead (which are the ingredients above).
However, if you still want to make this sugar free dessert with a pudding layer, you can find it in the recipe card below.
You can also make this sugar-free chocolate pudding instead for the chocolate layer, which I like better than the original version.
Whipped Cream Layer:
- Heavy Cream
- Besti Powdered Monk Fruit Allulose Blend
- Vanilla Extract
- Sugar-Free Dark Chocolate – Make grated chocolate curls as a garnish with a vegetable peeler or box grater. You could also simply top with sugar-free chocolate chips instead.

How To Make This Sugar Free Dessert
This section shows how to make sugar free sex in a pan dessert, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Crust:
- Prep. In a large mixing bowl, mix together the almond flour, pecan meal, and powdered Besti. Add melted butter and stir until a crumbly mixture forms.
- Bake. Press crust evenly into a lined medium baking dish (this one is the perfect size) and bake until golden and firm. Let the crust cool completely.


Cream Cheese Layer:
- Beat. While crust bakes, use a hand mixer to beat cream, vanilla, and powdered Besti until stiff peaks form. Gradually add softened cream cheese, beating in between, until well combined.
- Spread. After the crust cools, spread the cream cheese layer over the cooled pecan crust.


Chocolate Layer:
- Beat. Whip heavy cream, powdered Besti, and vanilla together until stiff peaks form. Gradually beat in cocoa powder.
- Spread. Transfer the mixture to the pan and spread over the cream cheese layer of the sugar free dessert.


Whipped Cream Layer:
- Whip. With a hand mixer, beat the cream, powdered Besti, and vanilla until stiff peaks form.
- Spread. Transfer whipped cream to the pan and spread over the chocolate layer.
- Add topping. Sprinkle chocolate shavings on top.
- Chill. Refrigerate the diabetic dessert until set, before slicing.



Tips For Serving The Best Sugar Free Dessert
The only problem with sugar free dessert recipes like this one is that they can be a little challenging to remove from the pan. Follow these tips:
- Line the baking dish with parchment. This makes the entire dessert easier to remove.
- Cut carefully. For clean cut slices or squares pieces, cut in a downward motion (no dragging or see-sawing). Use a thin silicone cookie spatula like this one to lift the piece out of the pan. Wipe the spatula clean between slicing. The first piece won’t be pretty, but it gets easier after that.
- Try it frozen. Sex in a pan can be frozen and served as a frozen dessert after about 10-20 minutes of thawing. This will make it easier to remove cleanly. Bonus: Serving it frozen also makes it great for summer.
- Add toppings. In addition to the chocolate shavings, you can also sprinkle on chopped keto nuts, or drizzle with sugar-free caramel syrup or sugar-free chocolate syrup.
Storage Instructions
- Store: Wrap leftover sugar free dessert recipes with plastic wrap and keep in the refrigerator up to 4 days.
- Meal prep: Make up to 2 days in advance and keep refrigerated until ready to serve.
- Freeze: Cut the dessert into portions and place on a parchment lined sheet pan, with space between the pieces. Freeze until solid. Remove, wrap portions tightly with plastic wrap, and keep them in the freezer up to 2 months. Serve these diabetic desserts frozen, or allow to thaw before slicing and serving. (You can also cover the entire pan with plastic and freeze whole.)

More Sugar Free Dessert Recipes
I have dozens of easy low carb dessert recipes that keep every bite deliciously sweet. Try these ones next!
Tools To Make Sugar Free Desserts
- Baking Dish – The one I use for dozens of diabetic friendly desserts, including this one. You can use this 10.5×7.5-inch size, or 9×9 would also work.
- Hand Mixer – Makes quick work out of mixing layers for this dessert. Get one at Amazon or Target.
- Silicone Cookie Spatula – The best tool for serving sugar free desserts that can fall apart easily. Available at Amazon or Target.
Sugar Free Dessert: Sex in a Pan
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!
Recipe Video
Tap on the image below to watch the video.Like this video? Subscribe to my YouTube cooking channel for healthy recipes weekly! (Click the bell icon to be notified when I post a new video.)
Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Pecan Crust
Cream Cheese Layer
Chocolate Layer – Option 1 (Old Version, Optional)
Chocolate Layer – Option 2 (New Version)
Whipped Cream Layer
Instructions
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 9×9 inch baking dish or 10.5×7.5 inch baking dish with parchment paper.
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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.
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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 Besti powdered 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 with a silicone spatula.
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 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.
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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.
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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)
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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.
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Spread the chocolate whipped cream over the cream cheese layer.
Whipped Cream Layer
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Use a hand mixer to beat the cream, vanilla extract, and Besti powdered together, until stiff peaks form.
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Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
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Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.
Last Step: Leave A Rating!
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our free low carb support group, too – I’d love to see it!
Recipe Notes
Serving size: 1/16 of the entire pan
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.
Video note: The video above shows how to make this sugar free 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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520 Comments
Andrea
0Can I substitute coconut flour for almond flour? Love almonds, but almond flour is not floating my boat. Coconut flour tastes much better. And if possible are measurements the same?
Thanks
Maya | Wholesome Yum
0Hi Andrea, Coconut flour and almond flour are not intechangeable. For the same consistency, you’d need only 1/3 to 1/2 cup of coconut flour in place of the 1 1/2 cups of almond flour, but this would yield much less crust dough, so you’d probably need to double or even triple it. It would probably just be easier to just replace the crust altogether with the coconut flour crust option described in my keto cheesecake post (it’s a variation in the post itself, not on the recipe card which has almond flour). Hope one of these options works for you!
Cyndi
0This was wonderful. Hard to put the spoon so as not to take another bite.
Worth al the work! Thank you.
Beth
0This is DELICIOUS, super easy to make and tastes great!!!
Gena
0I made this yesterday using Swerve bc it was on hand and chocolate layer option 1 – absolutely delicious! Love that crust. Just be careful not to overdo because IMO the cream cheese layer, while delicious, is very filling – my own fault for going back for “just a little more”. Thanks for this recipe!
Valerie
0Hello again, I cannot buy allulose in Europe as it is banned. I can purchase: 100% natural erythritol. Will that work with taste and texture in this recipe?
Wholesome Yum D
0Hi Valerie, It should work but the results may vary. Make sure to use my Keto Sweetener Guide to make sure you use the correct amount because not all sweeteners measure the same.
Doria Gouveia
0I like your blog
Jane whitley
0Nutrition list?
Wholesome Yum D
0Hi Jane, You can find that information at the bottom of the recipe card which right above where you left this comment.
Jane
0My plan is to make this for Mother’s Day dessert but thinking of using a trifle bowl & layering. Have you ever dine this? Should I increase the recipe, especially the crust to compensate? Thank you
Mandy L Pena
0how long will these keep in the refrig. 2 days?
Wholesome Yum D
0Hi Mandy, You can keep it in the refrigerator for up to 4 days.
Eric
0In the NUTRITION section, you list SUGAR (3.1). Is that SWEETENER and is it part of the Total Carbs?
I’m looking forward to trying this but I just needed a little clarification. Thanks, and keep up the great work!
Maya | Wholesome Yum
0Hi Eric, Besti does not have any sugar. The small amount of sugar in the recipe comes from other ingredients, such as heavy cream.
Roger
0Can this be made with sugar free instant chocolate and vanilla pudding boxed mixes?
Wholesome Yum D
0Hi Roger, Yes, I have never tried that, but it would probably work.
Rebecca Sheely
0Can this be made gluten free?
Wholesome Yum D
0Hi Rebecca, This recipe is gluten-free.
Coastlily
0I made this recipe for dinner guests (two of us are Type II) Loved the crust but it would have liked a larger layer of the cream cheese. It was not quite sweet enough so next day served up a slice with a pinch of real powdered sugar on top and it was greatly improved. I’m looking forward to more creations from your recipe box. Thank you for doing the research!
Mia Suzette
0This is my Favorite dessert when I’m craving a creamy chocolatey taste! I’m going to try the new Opt #2 and see if it’s as yummy? I found (and subscribe to) you on Pinterest and have saved many many of your recipes there. You have The Best sugar free foods!!!! Thank you for doing the ‘work’ for me!!! xoxo
Patti Ziegler
0I substituted sugar free instant chocolate pudding for the chocolate layer. It saved me some time and money. I even served it to a couple of guests that had no idea it was sugar free. It was delicious!!!
Sharon Cook
0We called this recipe “Better than Sex” lol. Glad to see a keto friendly version. I will be making it soon!
Dana
0I’ve been on a hunt for lower sugar desserts and this one is the best one yet! Usually I find this dessert too sweet, but this one is perfect. The directions made it super simple to make.
Colleen G
0This not only tastes delicious but it also such a beautiful presentation. It was a huge hit at my holiday party!
Journa Liz Ramirez
0This dessert is a hit! It tasted so creamy and sweet. Everyone enjoyed it. We’ll surely have this again, thanks for the wonderful recipe Maya! Must try!
Aravind
0Sugar free desserts are delicious treats that won’t leave you feeling guilty after eating them. These recipes are perfect for people who have diabetes or other sugar related conditions. Try these tasty treats today!
McMeghan
0I’ll call this Sexier In A Pan!
James H Dalton-Steele
0I made this today and it was delicious though I would possibly put slightly less butter into the mix in favor of a little more double cream and a little more vanilla essence for my own taste. I would like to know if it can be frozen to be defrosted later?
Wholesome Yum D
0Hi James, I have never made those substitutes so I am not sure how they would work, but if you do try them please let me know your results. Also, this recipe is able to be frozen.
Brooke
0This stuff is delicious! We love it and it is our favorite low carb dessert! I use the easier version for the chocolate layer and it is yummy.
Ankie
0We love Sex in the pan, I would like to make it for next family weekend, Can I freeze it. Many of your recipes are on my to do list and I can’t make them all in one day. Thank you
Helena
0This sounds delicious can’t wait to try it out!