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Get It NowI’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:
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!
Ingredients
[ See substitutions ]Tap underlined ingredients to see the ones I use.
Pecan Crust
Cream Cheese Layer
Chocolate Layer – Option 1 (Old Version, Optional)
Chocolate Layer – Option 2 (New Version)
Whipped Cream Layer
Instructions
[ See step photos See my tips ]Tap on the times in the instructions to start a kitchen timer.
Crust
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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
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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.
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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)
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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.
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.
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Sugar Free Dessert: Sex in a Pan
584 Comments
Julie
0Is the nutritional info listed for the old version with pudding or for the new version with the chocolate whipped cream?
Wholesome Yum M
0Hi 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
0We 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
0do 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
0Hi Haley, As long as you are using keto-friendly sugar-free sweeteners, then yes, this recipe is safe for diabetics.
Lee Ann Needham
0Best keto dessert!!
Beth
0What can i use that is nut free for the ‘cookie’ layer???
Sue
0Hello! To make this nut free try 1/4 cup of ground flax meal or protein powder in place of the nuts in the crust.
Maya | Wholesome Yum
0Hi Beth, For a nut-free option, you can use my coconut flour pie dough for the crust layer.
Holly
0Hi 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
0This 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
Vicky
0Hey 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?
Maya | Wholesome Yum
0Hi 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 make it with powdered Besti (you can get it at this link), which doesn’t have this effect.
Maya | Wholesome Yum
0Hi 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!
Janna
0I 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
0Hi Janna, You can adjust the thickness of each layer without any issue. It should fit in your ramekins just fine.
Lee Ann Needham
0Best and most delicious dessert that is keto I have ever had.
PAt
0Can l use coconut flour instead of almond flour?
Maya | Wholesome Yum
0Hi Pat, Not 1:1, but you can use my coconut flour pie dough for the crust.
glenda
0One 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
0Hi 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
0Can I use coconut flour for crust instead of almond flour? I’d like to try this recipe tomorrow.
Maya | Wholesome Yum
0Hi Cindy, Not instead of almond flour as listed, but you can make my coconut flour pie crust and use that instead.
Rayna
0This 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
0Made this for my daughter and it was a huge hit!!! Thank you.
J, Davis
0I’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
0Thanks for the feedback! You can learn more about Wholesome Yum Plus here, which includes an ad-free version of the website.
Michael
0A 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
0This 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
0Others 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
0Forgot to say I substituted Splenda for erythritol and was fantastic
Heather Nelson
0Hello, 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
0Hi 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!
Ayla
0This 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!
Julie
0Can 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
0Hi Julie, No, I’m sorry that won’t work. The erythritol won’t dissolve into the recipe. It needs to be powdered.
Vicki
0Hi. I have granulated Swerve. Can I put it in the blender to make it powdered?
Maya | Wholesome Yum
0Hi Vicki, You can, but Swerve can still turn out gritty because it doesn’t dissolve well. I recommend powdered Besti sweetener to avoid this issue.
Janet Cyr
0I 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
Jennifer Rebecca Young
0Can I use coconut cream instead of heavy whipping cream?
Wholesome Yum M
0Hi Jennifer, Yes, that will work fine.
Marissa
0Can you use powdered swerve as a substitute?
Maya | Wholesome Yum
0Hi Marissa, I don’t recommend Swerve, even powdered, because it doesn’t dissolve well and can crystallize, making your diabetic dessert gritty. You can get powdered Besti here for best results in this recipe.
Ashley Morse
0Hi! Is there anyway to use another type of crust? My husband is allergic to nuts :/
Wholesome Yum M
0Hi Ashley, Can he tolerate coconut? You can try using this Coconut Pie Crust as a base.