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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)
Reader Favorite Recipes
The recipe card is below! Readers that made this also viewed these recipes:
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.
Recipe Video
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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)
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.
-
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.
-
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.
-
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
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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485 Comments
Bobbi Baker
Once the recipe is made can I freeze it in individual servings? I am the only Keto person my house. My husband will not try anything that’s low carb or healthy! I love him even though he’s a nut!
Wholesome Yum M
Hi Bobbi, It’s not going to thaw out and look nearly as pretty as it was when you first made it, but it will freeze just fine.
Kristi
I’m considering making this for my parents anniversary. How long is it able to sit in the fridge and not get weird? It looks amazing! Also, I don’t have pecan meal, do you know what I can use? I have plenty of raw pecans. I have introduced a ton of people to your website, some who are not even on any diet and they love your recipes!! Thanks for all the great recipes!!!
Wholesome Yum M
Hi Kristi, If you would like to use pecans, you can put them in a food processor and grind into a coarse meal to use. Otherwise, you can use all almond flour as your base. It will keep for a few days, but I wouldn’t try to make it more than a day or two before.
Kristi
Thank you so much! I went back and looked at the ingredients after and saw that I could put them in a food processor. I’m looking forward to making this!!
Tania
How long will this keep in the fridge? We usually make one dessert pan per week. Will it last?
Wholesome Yum M
Hi Tania, If you would like to enjoy this through the week, I recommend slicing into individual portions and freezing. You can remove slices several minutes before serving to allow it to soften. Enjoy!
Wholesome Yum M
Hi Tania, If you are meal planning this dessert for the week, I recommend freezing this dessert in single serve portions. Remove from the freezer a few minutes before serving for the best consistency. Enjoy!
Lisa
Had a great tase & perfectly layered. A good 24hrs will mellow out the “artificial” sugar taste. Will definitely make again!
Nanette
Can I use low-fat cream cheese and a lite cream?
Wholesome Yum M
Hi Nanette, It will change the nutrition as listed in the recipe card, but yes, the recipe will work with those substitutions.
Margie
We loved the “old” version, with cooked pudding. It was very delicious the next day. I already have requests to make it again soon!
Sonya L
I’m looking forward to trying these recipes.
Roseanna
This sounds wonderful. I have one problem….I have a heart condition and can’t have chocolate because of the caffeine. Can this be made with carob? Would it change the preparation or the flavor?
Wholesome Yum M
Hi Roseanna, Yes! Substitute the cocoa powder for carob in the same amounts and you are good to go!
Deb
Made this for Valentine’s Day dessert, favorite keto friendly dessert ever!!!
Irene
Hi,
Is it possible to use cocoa powder instead or chocolate bar?
Wholesome Yum M
Hi Irene, Yes, see the additional options for making the chocolate base in the recipe. Cocoa powder will work fine.
Camille
Awesome!!! I was craving for a dessert and my daughter in law came to my home and made it for me, I just loved it, Now I made it two or three times by myself, although it is hard for me to make the cream to form stiff peaks….
Sherrie
Hi. We’ve been eating this dessert for years. The non keto version. Lol. We always called it Chocolate Delight. Look it up. You’ll find tons of recipes. This is a great Keto version. Thanks!
Aleah Williamson
Can you substitute plain Greek yogurt for the cream cheese?
Wholesome Yum M
Hi Aleah, I don’t think that would work. The greek yogurt would be too loose on it’s own. Maybe combine 50/50 with cream cheese?
Marilyn Davis
How do I share this recipe on Email?
Wholesome Yum M
Hi Marilyn, The easiest way to do this is to send the link to the website in your email. The link for this recipe is: https://www.wholesomeyum.com/recipes/sex-in-a-pan-sugar-free-low-carb-gluten-free/
Ana
I made this recipe and was tasting amazing. The only problem was that it was so runny!! Both the chocolate layer and the whipped cream so just too milky. I left it in the fridge for the second day and it was the same.
The taste even improved the second day and had one more portion today. Super taste.
The question is, can we put some gelatin or agar agar to get the layers so they can get better structure ? … and how much?I used the second choice for the chocolate layer.
Thanks
Wholesome Yum M
Hi Ana, You can definitely stabilize your whipped cream layers with a little bit of gelatin! I would use 1 tsp for every cup of heavy whipping cream in each layer. Bloom the gelatin in 1 tbsp of water for 5 minutes, then heat until it dissolved. Once dissolved, you can add it to your whipping cream and start beating into stiff peaks.
Veronique
Oh my wow! I have seen this recipe numerous times and never tried it before! But I decided to make this for hubbies birthday as he was craving peppermint crisp tart. I used the original pudding layer and added peppermint extract to the cream cheese and chocolate pudding layers and it was divine!!!! One of the best keto deserts I have ever served and our non-keto guests were completely shocked when I told them its keto!!!
Debe
How much extract did you put in?
Kim C
I made this for a KETO Christmas Party. (I convinced everyone who came to make a Keto item) I was known for my deserts and since switching to Keto 8 months ago I have struggled baking. This recipe and your Cheddar cheese bisquet recipe allowed me to show them that Flour and sugar free foods can be wonderful and delish….Thank you for all you do in helping us to keep holiday cooking Keto.
Llamrei
Hi there! Loving so many of the recipes so much here. Thanks for all your work. I’m curious to make this one, it looks amazing! Unfortunately after going Keto, I’ve found my stomach will not easily tolerate most sweetners, natural or no (I started on the Lakanto brands – and now I’m looking at using just pure Monk Fruit Powder, not the Erythritol blend ones.
The trouble is it’s so much more intensely sweetening on it’s own I’d use a lot less comparatively to the amounts of Monk Fruit/Erythritol blends – say 1.5 teaspoons Powdered Monk Fruit being equivalent to the 1/3 of a cup powdered Erythritol called for – I know you can only guess at it, but do you think this would effect the ‘stability’ of the cream and pudding to hold up? I imagine the powdered sweetener gives it some of it’s structure? Or do you think it might be okay? Sorry for the complicated question and appreciate your guesses on this!
Wholesome Yum M
Hi Llamrei, the recipe should still hold up well without the bulk of the powdered sweetener. If you wanted a little extra “structural insurance” you could add a small amount of bloomed gelatin to the whipped cream and pudding layers.
Mary Beth
Hi, I’m trying this for a Christmas lunch with friends. One is diabetic and the other is Keto so it sounds perfect. Can I make it a day ahead and keep it refrigerated?
Wholesome Yum M
Hi Mary Beth,
Yes! It will be delicious when refrigerated overnight. Enjoy!
Linda
Hi there. This looks sooooo good. Thinking of making for Christmas day (is summer in NZ)
Can we swap out the sweetner for powdered stevia? In equal quantities?
Wholesome Yum M
Hi Linda, Yes, but not in equal quantities. Since the top layers of this dessert are no-bake, you should be able to sweeten each layer to taste. Start with a small amount of stevia and work your way up as needed.
Rhonda
Looks great…if it’s any easier to say, we made this for years (in the eighties maybe) and called it mud pie! One question…any reason we can’t sub sugar free pudding into the old recipe with cream cheese and whipped cream (we used Cool Whip, of course)
Maya | Wholesome Yum
Hi Rhonda, Store bought sugar-free pudding uses artificial sweeteners, that’s a big reason I don’t recommend it. You can use my keto sugar-free pudding recipe here if you prefer, I actually prefer it now over the version in this dessert recipe.
Arlene Baker
This recipe is exquisite! It has saved my entire diet, and to be honest, I think it not only curbs my sweet tooth cravings, but has actually helped along the weight loss for adding the proper ‘keto’ fats into my daily intake.
Ronda
I am out of nuts. can I make the base layer without nuts? Thank you in advance. I Love your recipes.
Wholesome Yum A
You could, Ronda, but getting pieces of it out of the pan neatly would be difficult.
Jan
Can I substitute stevia for the Erythritol?
Wholesome Yum A
You should be able to here, but you would use much less. See my sweetener conversion chart for more guidance.
Kim
Which chocolate later is better? Old version or new version?!
Wholesome Yum M
Hi Kim, Option 1 is more like a pudding, Option 2 is more like chocolate whipped cream. They are both tasty, just depends on your desired texture.
Barbara
Looks yummy. Will leave review after I make it! Can I sub allulose for your sweetener? I can probably use processor to make it ‘powdered’.
Wholesome Yum M
Hi Barbara, Yes that should work fine.
Shiloh
Hi! Are there any alternatives to the pecan crust, while still being keto friendly?
Wholesome Yum
Hi Shiloh, I bet hazelnuts would be lovely here!
Paul
Definitely hazelnut flour, that’s how I’ve always made it and it’s AWESOME!
Colleen
I couldn’t bring up the recipe.
Wholesome Yum A
Hi Colleen, are you using the Safari browser? Sometimes it turns on reader mode, which hides some of the recipe card. Here’s how to disable it
Deborah Matthews
This was amazing
Joy
True story. A coworker brought this cake to work and she called it “Better than sex cake.” I said “OMG xyz Restaurant has this on Sat. nights, but they call it Robert Redford. ” and SHE said… “thats right. The true name is Better Than Sex With Robert Redford!”
Jenny
Hi, can I replace powdered erythritol with granulated erythritol for all layers?
The whipped cream layer seems ‘melted’ which I had used the hand mixer to mix for abt 20 mins. What may makes the whipped cream layer to be runny? Note: I use light heavy cream instead of heavy cream itself
Maya | Wholesome Yum
Hi Jenny, I wouldn’t recommend granulated for most of the layers, because it will be grainy. Your issue with the cream not whipping is because you used light cream, that won’t whip like heavy cream does.
Lee
Have you tried monk fruit in the raw, or monk fruit extract?
Lynn Shore
I have Swerve Icing Sugar on hand. Can I use it for the sweetner in the recipe? I believe I should have the Swerve Confectioners. Thanks.
Wholesome Yum
Hi Lynn, if you have confectioners Swerve you could substitute it here. Check my sweetener conversion calculator for an accurate measurement.
Brandy
I see where you mentioned it was hard to get out of the pan…could you freeze it & cut it frozen right before serving?
Wholesome Yum
Hi Brandy, I think that will work! You might need a few additional minutes out of the freezer just so it can soften a bit.
Judy Cheetham
I have made this recipe a few times now. My family loves it.
Cecilia
This looks so good. My question is this: Can this recipe be doubled? I have a pot-luck coming up and wanted to know if you’ve ever tried doubling it? Thanks
Wholesome Yum
Hi Cecilia, you could certainly double this. I’d recommend using an additional 9×9 pan to get the best results.
Tami Berger
I just don’t care for crusts. Can it be made without one?
Maya | Wholesome Yum
Hi Tami, Yes, you probably can, it would just be more challenging to remove from the pan.
Sue
Hi, maybe I stead if making it in a pan if you wanted to serve it up special…what about putting the layers ( less the Crust ) in a sexy wine glass?
Arlene Baker
Wow! now THAT is a terrific idea, more like a parpait dessert. However, the crust really does set off the flavors. If you were trying to avoid the crust, maybe you could just use half the crust for a small layer instead. Of course, serving it up in a ‘wine glass’ ala parfait is also very clever!
Lynn
A helpful hint my best friend, a longtime (brilliant) home ec teacher, gave me years ago is that a small amount of cinnamon actually enhances any chocolate in a recipe. For just an example, one level teaspoon into the batter for a chocolate cake. You don’t add enough to taste the actual cinnamon, but it definitely enriches the chocolate flavor.
McGarnagle
Is this the keto version of the dessert called “striped delight?”
Wholesome Yum
There are many names and variations, but yes — this is one version of it!
Anita M
This dessert was awesome! My husband and family loved it, myself included!
Alex
Hi there! Just made this and it tastes so amazing! But, my whipped cream top layer was runny, and then never set up, even after being in the fridge for a few hours. Would it work to freeze it so it’ll be less runny and then just serve it like that? Thank you!
Wholesome Yum
Hi Alex, I haven’t tried that but I don’t see why it wouldn’t work. Please let me know if you give it a try!
Stephanie
Made this the other night and the family has been thoroughly enjoying for past 2 days. Did option 1 for the chocolate pudding and had no issues with it at all. Thank you very much for a fabulous recipe!!
Tina
Omg this was fabulous- needless to say it did not last long ❤️
Kimberly
Thanks for all the great recipes. I have to say though, even the family members doing Keto found all the erythritol to be too much and have too much aftertaste. The first of the bite is yummy, but then the aftertaste hits and it’s just too much. Anyone try it with less or use monk fruit or something else. I wanted to like it so much, but I tried eating the leftovers, and there were a lot, and every time I’d eat a bite or two and just couldn’t handle it. Really sad part is I doubled it sure that everyone would love it. As for the name to make it more family friendly, lol, I called it heaven in a pan instead.
Maya | Wholesome Yum
Hi Kimberly, Sorry to hear you didn’t like it. Did you use pure erythritol or a blend? Often times the blends have more aftertaste. You can also use less if you are sensitive to it.
Gray Taylor
I made this for a cookout. I was not a hit. No one liked it.. was so disappointed. I’ve never made a Keto dessert so not sure what went wrong. I read the reviews so thought it would be good. I used Pyure bakeable stevia blend and had the worst after taste and my chocolate middle was bitter. Any suggestions on what I might have done wrong?
Maya | Wholesome Yum
Hi Gray, It was the sweetener you used. Many people don’t like the aftertaste of stevia. I recommend using the sweeteners that are in the recipe and I think you’ll like those better. You can buy them using the links on the recipe card.
Lola
Hi! I’m assuming the nutrition information is for the new version, but I just wanted to confirm.
Wholesome Yum
That’s correct, Lola!
Dustin
Made this awhile ago and was a big hit. Gave my Mom some to try and she liked it so much she was going to pay me to make another one. Couldn’t charge my Mom so next time I made it I had to make two because the first went so quick. Even my son would rather have this than reese’s, kitkat, or little Debbie’s. Now I got to make three for Mother’s day: one for my Mom, one for my Mother-in-law, and one for my wife. Guess that’s how it goes when you make a recipe everyone likes. Thanks for sharing this recipe and it’s wonderful for keto is another plus about it. Also my Mother-in-law is diabetic so this will be the perfect dessert to make.
Jeana L Ford
Have you tried this dairy free?
Maya | Wholesome Yum
Hi Jeana, No, I haven’t, sorry.
Lea
Hi! I did it today… wait in the refrigerator to set. Can I ask you what kind of heavy cream do you use? Because in my country I don’t find any without sugar in it.
Maya | Wholesome Yum
Hi Lea, Heavy cream is a (slightly thicker) liquid, usually in the store next to milk and half & half. It’s NOT whipped cream, which is usually sweetened. Not sure what country you’re in, but I’ve been all around Europe, US and Canada, and all of them do carry heavy cream without sugar. Hope you can find it!
Mavis
Maya, your recipes never disappoint! I just put this in the fridge (after a tiny taste test!) made as option #2, and I’m sure that my non-keto husband is going to be asking for it again soon! It has such a nice, rich flavor without being too heavy and will be perfect for Easter dinner! Thank you!
Sher S
So far I’ve only nibbled on each layer as they’ve been made and it’s fantastic! I can’t wait to eat it all together! I made version 1/ chocolate pudding… yum!
Patty Taylor
Oh my goodness! This was heaven!! My husband and I both have hypoglycemia and can’t eat sugar. Our daughter made this for my husband’s birthday and we couldn’t stop eating it! Thank you so much for this wonderful treat.
Tom
How well does this freeze?
Maya | Wholesome Yum
Hi Tom, It freezes well!