Sticky Toffee Pudding (Low Carb and Gluten Free)


I’ve officially made it in the foodblogging world. How do I know? Well, today marks the first time that I am guest-posting on someone else’s blog. This might not seem like such a big deal, people get asked to guest-post all the time. But here I’ve been blogging for over a year, and this is my first one. I haven’t taken the lack of requests personally…after all, I serve something of a niche community by blogging (mostly) low carb and gluten free, and I know my recipes are not everyone’s cup of tea. But it’s such a wonderful compliment when fellow bloggers think your recipes are worthy of their own blogs. So when Cara of Cara’s Cravings asked if I would do a guest post while she was away traveling, I jumped at the chance.

And I am happy to report that this won’t be my only one! I will be writing two other guest posts for fellow bloggers this summer. So in this respect, at least, I feel like I’ve made it in the foodblogging world.

I’m also thrilled to tell you that my Chilled Guacamole Soup was featured in Women’s Health Magazine Online this week. I can hardly express what an honour this is. When I create my recipes, I obviously have my own health in mind. I try to come up with things that fit my lifestyle as an active diabetic, foods that are low carb and gluten-free, but still interesting and delicious. And, when possible, pack a nutritional punch as well. I like to think that I accomplish this a fair bit in my blog. But to have a nationally-recognized publication like Women’s Health think so too is sweet vindication. If you’re looking for other healthy recipes, check out their recipe finder.

Now, back to my guest post on Cara’s Cravings…Cara requested that I come up with something I ate and loved while traveling. I fell hard for Sticky Toffee Pudding on a trip to England and decided to try my hand at making it low carb. And I do believe I succeeded. These little cakes, with their thick drizzle of rum-laced caramel sauce were seriously delicious. They didn’t look or taste low carb or gluten-free, and they were so good, I couldn’t help myself but eat them for breakfast the next day!

This recipe is also being featured in a wonderful Fresh & Festive Holiday eZine. I am so honored to be asked to contribute 4 gluten-free, low sugar and healthy recipes to this gorgeousfree download. The focus is on using fresh produce in your holiday cooking, such as tomatoes, berries, apples and dates.  The  Please check it out here: Fresh & Festive

Fresh & Festive Holiday eZine

Sticky Toffee Pudding (Low Carb and Gluten Free)

Yield: 12 cakes

Serving Size: 1 cake


  • 4 oz chopped dates
  • ¼ cup dark rum, brandy or whiskey
  • 2 ½ cups almond flour
  • ½ cup Swerve Sweetener
  • ¼ cup vanilla whey protein powder
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 6 oz sour cream or greek yogurt
  • ¼ cup butter, softened
  • 2 large eggs
  • 2 tbsp almond milk
  • Caramel Sauce:
  • 1/2 cup Swerve Sweetener
  • 2 tsp molasses
  • 1/2 cup whipping cream
  • 1 tbsp butter
  • 2 tsp dark rum


  1. Preheat oven to 325F and grease mini-bundt pan well.
  2. In a small bowl, combine chopped dates with rum or other alcohol and let sit. In a medium bowl, whisk together almond flour, sweetener, protein powder, baking powder, baking soda, and salt. Set aside.
  3. In a large bowl, beat sour cream or yogurt with butter until smooth. Beat in eggs, one at a time. Beat in almond flour mixture in two additions, then beat in almond milk. Add date mixture and stir well to combine.
  4. Divide batter among prepared mini-bundt cups. Bake 20 to 22 minutes, or until tops are golden brown and a tester inserted in the center comes out clean. Let cool in pan for 5 to 10 minutes and then flip out onto a wire rack to cool completely.
  5. For the caramel sauce, combine sweetener and molasses together in a small saucepan over medium heat. Cook, stirring frequently, until sweetener has dissolved and mixture bubbles. Remove from heat and stir in cream, butter and rum. Stir until smooth.
  6. Pour about 1 tsp of thin sauce over each cooled cake, letting it soak in. Return saucepan to medium heat and bring remaining sauce to a boil. Boil until thickened, 1 to 3 minutes. Let cool 5 minutes. Drizzle over cakes and serve.


Serves 12. Per serving - 278 Calories; 21g Fat (67.6% calories from fat); 9g Protein; 13g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 292mg Sodium. Total NET CARBS = 10g.

*Note – caramel sauce made with erythritol begins to harden very quickly when removed from heat. If it gets too hard to drizzle, just return it to the heat for a few moments and stir until it becomes liquid again.

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  1. Kelly says

    Congratulations on your guest post! These toffee puddings look absolutely delish… sticky, ooey, gooey, yumminess!

  2. Maureen says

    Delicious! We call it sticky date pudding in Australia but regardless of the name it's heavenly ! Served warm with cream AND ice cream it's a dessert none will pass by. :)

    Congratulations on the first guest post!

  3. Parsley Sage says

    What a week! Massive big-ass congrats (or BAC as my father could call it) for landing in Women's Health and for snagging some guest posts. I'ma be watching you on the food network in no time :) Love your sticky toffee! Buzzed

  4. Lizzy says

    Hooray for your first guest post!!! Hey, if I ever have guest posts on my blog, you're on my list!

    Now, can I tell you how amazing it is that you have made this ultra-gooey, high carb dessert into a low carb wonder???? WOW! Off to check out your guest post~

  5. Charlie @ SweetSaltySpicy says

    Congrats on your first guest post!! And featured on Women's Health! You definitely deserve it!

    Those Toffee Pudding look deliciously sticky ;).

  6. Divya Yadava says

    OOooh…these look yummmmy! I'm a sucker for sticky toffee pudding. I'm definitely going to try this one out – I like how they are low carb.

  7. The Souper says

    Congrats, Carolyn on all your accomplishments. I already knew you arrived in the "blogging world" from the quality of your posts and photos :)
    I would be honored to have you guest post at Prep2eat any time. Fresh and healthy is what I like to blog about. If it is gluten-free and dairy-free, all the better!

    Warm regards,
    The Souper

  8. Erin says

    Congrats!!!! What a huge honor to do a guest post! These look wonderful! Women's Health!! Way to go!! Going to check out the post now!

  9. Wilde in the Kitchen says

    Congratulations! Sounds like it's been a good month in the food blog world for you! Love the puddings, they are one of my favorite as well.

  10. Evan @swEEts says

    Congrats are absolutely in order :) I know how exciting it is when you get recognition for all your hard work!! These look lovely.. can't wait to check out the recipe!

  11. Steph says

    Lots to celebrate!! Congratulations!! Now I gottaa check out this recipe becuase these puddings are making me drool!

  12. sara @ CaffeIna says

    It really feels good to be asked to write a guest post, doesn't it? Congrats on your first (and not last!) one. I'm heading over to see the amazing recipe :)

  13. Together and Alone says

    Frankly Carolyn I have NO idea why I've missed this blog until now. I have been on a keto styled diet for over three years now and my own culinary creativity only bears so far. Your low-carb recipes look positively AMAZING. It's like an oasis of keto happy creativity.

    Tell you what; you can guest-post in my kitchen any time you please.

  14. Kate@Diethood says

    Congrats on your guest post!! I actually thought that you declined doing guest posts and that is why I've never seen one from you. Your recipes are amazing, and I'm not just saying that… I would loooove for you to do a guest post on Diethood. I just didn't think you did that kind of stuff. :)

  15. Cara says

    Hey Carolyn, thankyou so much for writing such a wonderful guest post, I am truly associative and honored that you would were willing to do it! Congrats on your other achievements, yoy deserve it all. Jacoby a wonderful time away and looking foreward to catching up on your yummy posts when I return.

  16. claire says

    congrats! i am with kate, i thought you didnt do them!
    you are always welcome on my blog- in fact i would love it!

  17. Peggy says

    Congrats on both the guest post and the Women's Health spot! Both are definitely well-deserved!

    Heading over to Cara's now to check out this sweet and sticky treat =)

  18. Tiffany says

    Carolyn, hunny, you "made it" a LONG time ago! Your recipes are pure genius and your writing brings a smile to my face EVERY time I read your posts! That said, congrats on your guest post! 😀

  19. The Mom Chef says

    HUGE congratulations on being featured on Women's Health! I always stand in awe over how you're able to adapt what I would consider un-low-carbable dishes to something fantastic, tasty AND low carb, if not low carb and gluten free.

    The toffee puddings are amazing, gorgeous, mouth watering. As usual.

  20. Jennifer says

    Wow! You have outdone yourself, Carolyn! You can do a guest post for my blog anytime you feel like it. I'd welcome it.

  21. Emily @ Life on Food says

    What exciting news! Congratulations. I would be honored to have you say yes to post on my blog! Your mini toffee puddings look delicious.

  22. Raquel@Erecipe Free Nutritional Calculator says

    that means you are an awesome blogger just looking forward for you blogpost hope you will post it here soon. Love the recipe you made looks so tempting

  23. All That's Left Are The Crumbs says

    Congratulations on your first guest post. I can hardly believe that you haven't done so before as I thought you would have been asked all the time. I am a big fan of sticky toffee pudding.

  24. kita says

    We just had sticky toffee pudding made by a friend of ours from England for the first time! I immediately bookmarked a recipe. Its sooo yummy! Loving the little cake portions.

  25. Katrina {In Katrina's Kitchen} says

    Yay! I love the look of these – going over to check out the recipe. :) And I am SO SO happy for your feature on the soup!! How awesome are you??!!

  26. Dionne says

    Congrats, Carolyn! From your very proud friend. Great post. Wish we lived closer so that I could be a regular taste tester.

    Happy Canada Day!

  27. The Harried Cook says

    Congrats, Carolyn! I LOVE sticky toffee pudding, and I can't wait to go check out your guest post! :)

  28. Krista {Budget Gourmet Mom} says

    You certainly have "made it"! Keep doing the amazing work you are doing! That Sticky Toffee Pudding looks way too good to be true. 😉

  29. Lisa says

    Wow – this looks FANTASTIC! Thanks for posting!

    I would probably sacrifice the poor dates to lower the count, but this looks like a keeper! I apologize for asking if I missed it somewhere, but do you have a carb count?

  30. Jill @ MadAboutMacarons says

    How did I miss these? Thanks for sharing this through your 7 links today. I adore sticky toffee puddings, in fact, mentioned it on le blog today for a gluten-free version with macarons. Your low-carb version is fantastic, Carolyn. Love their presentation, too.

  31. Cyndi K. says

    Hi~ I made the sticky pudding with great success – even with a significant *oops!*
    I added the 1/4 cup of liquor (I used cognac) to the sauce/glaze, not in the batter as instructed- but the cakes were spongy-gorgeous and with the wicked sauce – a yummly adult treat! I added finely chopped toasted almonds – which worked to balance the "sauce"….and boy what a treat –friends loved them. Elegent but fun for a dinner party served with cappuccino. Thank you.

  32. kari kiely says

    Thank you for your blog. I have a child who is type 1 diabetic and a child who is gluten intolerant so I appreciate your recipes and blog. Thank you!

  33. Jane says

    Thanks so much for this recipe! I always have made regular sticky toffee pudding for special occasions, but both of my parents are diabetic now so we’re moving towards low carb food in the house. I just made these for my dad’s birthday and they are wonderful — doesn’t even feel low carb!

  34. Goldiegal says

    Hi Carolyn:
    This recipe looks terrific. As an expat Brit, I miss some of our traditional foods and this one looks like it may be a great substitute. I don’t know how I missed seeing this one before now.
    One question: Since I don’t have any mini bundt pans, what other size pan would you suggest?
    Thanks for all the great recipes and tips you so graciously share.

    • Carolyn says

      You could do it in many forms, like an 8×8 pan. Not sure what the baking time would be so keep a close eye on it.

  35. Deborah says

    Do you think I could substitute coconut cream for the greek yogurt/sour cream? These look amazing and I’m trying to think of how I could get it dairy free… thanks!

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