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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
Krista
0Would this recipe be possible if made in a muffin/cupcake pan? Could I use liners to try to make serving easier?
Maya | Wholesome Yum
0Hi Krista, I am not sure if this recipe is sturdy enough to serve in a muffin tin, but that’s an interesting idea. Please let me know if it works if you try this!
Sarah
0Thank you for sharing your delightful recipe! I’m new to the KETO/low carb world and with this dessert I don’t feel like I’m missing out! It even won over all the “nay-sayers”!! They were completely shocked that it had no sugar in it! Thanks again
Glenn
0Taste great… My mother served this for my girlfriend and I when she came over for the first time meeting my parents. Is that a hint …Mmm
Jo-Ann
0Hi I love your videos and your recipes, thank you so much for all your hard work for people you don’t even know! You are appreciated!!! I do have a question though. In the chocolate layer of this recipe, you have 2 options, but neither option matches the video which uses cream cheese in that layer, what would be the measurements on that? Could there be 3 options lol?
Maya | Wholesome Yum
0Thank you so much, Jo-Ann! Appreciate you being here. Cream cheese is not included in the chocolate layer, only the 2nd cream cheese layer. The layers are pretty flexible though, so I’m sure you could add cream cheese to the chocolate layer if you want to.
Tina
0I love it. It is not so sweet.
Tina
0I use this recipe for our Christmas dessert. And we love it.
Sarah
0Every time I go to make this dessert for a party I can’t believe how simple and yummy it is!! My whole church is keto or Paleo so this recipe is always a winner and I’ve tried a few different ones but this recipe hands down are the most convenient bc there are two variations for the pudding and it has saved my Bacon from having to go back to the store. I always have everything I need for this beautiful, delicious pie!! Thank you for all the work you put into this recipe!!
Rona Gutierrez
0Hello! Is it okay to use stevia instead of erythritol? How much should I put if I used stevia? Why do you prefer erythritol? Thank you!
Maya | Wholesome Yum
0Hi Rona, There is no erythritol in this recipe. I don’t recommend stevia because it has a bitter aftertaste, and also most blends contain erythritol (that won’t dissolve well and crystallizes) or maltodextrin (translation: sugar). I use and recommend powdered Besti here because it doesn’t have any of these issues.
Kathleen
0How about swerve granulated sugar replacer?
Sarah
0I made this using the Swerve sweetener (all granulated because that was all I had) and it turned out well. However, I did “taste test” before I layered it out and if it needed a little more, I added it.
Maya | Wholesome Yum
0Hi Kathleen, I don’t recommend using Swerve because it can crystallize or not dissolve fully, and turn out gritty. Besti Powdered Sweetener dissolves completely and does not crystallize. Hope this helps clarify why I used it!
Christine
0Wow! Tried this recipe as my birthday dessert. THANK YOU! I reduced the sweetener in each stage due to personal preference and use fresh strawberries lightly stewed with about 1/8 tsp of sweetener. My KETO buddy loved it, our respective spouses just inhaled it and declared it wonderful and I was a Happy Birthday girl. I sliced the remainder into half portions so am eating it at 2.5g per serve daily haha. Being Australian, I cannot access your wonderful products(YET) but manage to find suitable substitutes. Thanks again for this recipe. A Canadian friend said they call it Chocolate Ambrosia. By any name, it is definitely on my dessert list!
Shannon Zahara
0This was so amazing!!! After two long years, my husband and I went to visit my sister and her family in their home for dinner and games last night. I made this recipe in the morning and everyone raved (including me) at how good it was!! Not too sweet whatsoever!! I made the original version with the chocolate pudding using xanthan gum. Some changes I made: Firstly, I made it in an 8×8 Pyrex dish and did not use parchment paper on the bottom (wasn’t needed). For the pudding, I didn’t have the sugar free chocolate chunks so I used Dutch cocoa and added a small handful of dark chocolate chunks and an additional 1/4 cup of the powdered sweetener. Also, after I added the pudding layer and once it had cooled in the fridge for 2 hrs, I added a layer of sliced almonds on top, before adding the whipped cream layer. Finally, for the shaved chocolate on top, I used two squares of “Lindt dark chocolate with coconut” bar. IT WAS AMAZING!!!! I thought when I saw that it made a serving of 16, that the serving sizes would seem too small to enjoy. But, after cutting up half the dish into 8 pieces, it was the perfect serving size being about 2.5” l x 2.5” w x 2.5” tall. Totally satisfying dessert!
We left the rest of it with my sister as we knew her teenage kids and husband would devour it by the time we go back to drop something off at her place today lol! I will be keeping this recipe forever now!! Thank you for sharing it!
Julie
0Can I use hazelnut meal instead of pecan meal? No local store has any in stock ATM.
Wholesome Yum D
0Hi Julia, Yes, you can substitute pecan meal for hazelnut meal.
Rosie
0I can’t find Besti Powdered Erythritol can you tell me another sweetener I can substitute it with?
Sarah
0I used monk fruit sweetener for mine and it came out wonderful.
Tracey L Strickler
0Is this a desert a diabetic could eat? It looks really good. Would love to try it.
Maya | Wholesome Yum
0Hi Tracey, Yes, absolutely! This is a perfect dessert for diabetics. The Besti sweetener used in this recipe is diabetic friendly.
Maya | Wholesome Yum
0Hi Rosie, I recommend Besti Powdered Monk Fruit Allulose Blend for this recipe, and you can get it at that link. Enjoy!
Marjorie
0Question 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?
Maya | Wholesome Yum
0Hi Majorie, Unfortunately, I don’t have the nutritional info that does not include the crust, but also, this isn’t sturdy enough to make without a crust. The only way to do that would be to place the layers in ramekins so that you don’t have to transfer the dessert to eat. If you want to use coconut flour, you can use my coconut flour pie crust. Hope one of these options works for your needs!
Michelle
0How long can this stay in the fridge? Considering making it tonight and serving it in a couple days
Wholesome Yum M
0Hi 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
0Do 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
0Hi Ramona, Yes, this recipe holds up well in the freezer! I like to slice into individual portions and freeze them. Enjoy!
Jennifer Monteith
0There 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
0This 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
0I 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
0I 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.
Maya | Wholesome Yum
0Hi 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, you can customize the recipe in the Wholesome Yum App to get an accurate view of the nutrition with your changes. Enjoy!
Brittany
0It’s such a great keto dessert!!
Christy
0When 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
0I 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.
Sarah
0If you heat Splenda too much it will become bitter.
Wholesome Yum M
0Hi 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.