Low Carb, Keto & Macro-Friendly Recipe Roundup

Low Carb, Keto & Macro-Friendly Recipe Roundup

Posted by Melanie Francis on 4th Jan 2026

Made with 5 Sparrows Brand Salted Caramel & White Chocolate Mixes

If you’re living that low carb, keto, or macro-friendly lifestyle, you already know the struggle:
finding something that actually tastes good without blowing your carbs, sugar, or sanity.

That’s exactly why our Salted Caramel and White Chocolate drink mixes have become fan favorites. They’re our lowest-carb options, naturally sweetened with stevia (no sugar alcohols, no weird aftertaste), and versatile enough to go way beyond coffee.

Whether you’re in prep season, maintenance mode, or just trying to make smarter swaps, these recipes prove you don’t have to choose between flavor and function.

“I have always disliked stevia but 5 Sparrows has absolutely nailed it with these flavored powders! They are perfect for prep and improvement season and can be used in way more than coffee! This is the low-calorie sweetener you have been looking for!”
— Stephanie Breck, NPC Masters Bikini

Below is a roundup of our favorite low carb, keto-friendly, macro-approved recipes featuring Salted Caramel and White Chocolate. Bookmark this one—you’ll come back to it again and again.

Salted Caramel Overnight Oats

Yes, you can enjoy overnight oats and still keep your macros in check.

This Salted Caramel Overnight Oats recipe is the perfect example of how a small swap makes a big difference. Using our Salted Caramel mix adds that cozy, dessert-like flavor without loading up on sugar or carbs. It’s creamy, satisfying, and ideal for meal prep—whether you’re heading out the door or need a post-workout option that doesn’t feel boring.

? Perfect for: busy mornings, meal prep, and anyone who wants breakfast to feel like a treat.

Ingredients

Optional: 

  • 1 scoop your favorite keto-friendly protein powder
  • 3 tablespoons sugar free chocolate chips

Instructions

  1. In a large bowl, mix all dry ingredients together.

  2. Add wet ingredients and mix thoroughly until combined.

  3. Divide mixture between bowls/storage containers and cover.

  4. Store in the fridge overnight until ready to eat. Enjoy!

Macros (entire batch): Protein: 30 g | Net Carbs: 120 g | Fat: 45 g

White Chocolate Mug Cake

Sometimes you don’t want a “healthy dessert.”
You want a real dessert… just smarter.

This White Chocolate Mug Cake hits the sweet spot. It’s warm, fluffy, and indulgent, but still fits into a low-carb or macro-friendly plan. Our White Chocolate mix adds richness and sweetness without overpowering or artificial flavor, making this a go-to when cravings hit hard and fast.

? Perfect for: late-night cravings, single-serve desserts, and anyone who loves instant gratification.

Ingredients

  • 1 egg
  • 1 scoop protein powder (vanilla or your choice)
  • 1 TBSP 5 Sparrows White Chocolate
  • ¼ tsp baking powder
  • Water/almond milk as needed

Directions

  • Spray a round bottomed mug with cooking spray.
  • In a separate small bowl, whisk egg with protein powder, adding water or almond milk slowly until you can stir the mix.
  • Add 5 Sparrows & a bit more liquid. Stir until all powder is mixed in. Mixture should be somewhat thick.
  • Using a rubber spatula, transfer mix to sprayed mug. Put in microwave for 1 minute on high. Check consistency – cake is finished at 1 – 2 minutes. May appear wet at center but don’t be fooled. Let cool and enjoy.

Macros: Protein 30g | Carb 9g | Fat 7g

Keto Power Shake

When you need fuel that works as hard as you do, this one delivers.

The Keto Power Shake is creamy, energizing, and built to support low-carb and ketogenic lifestyles without sacrificing taste. Using our Salted Caramel or White Chocolate mix gives it just enough sweetness while keeping carbs low and macros on point. It’s an easy win for mornings, post-workout recovery, or afternoons when energy dips.

? Perfect for: workouts, busy schedules, and staying full longer.

Ingredients: 

Directions:

  1. Add 16 oz of ice to a blender. 
  2. Add milk or milk alternative, protein powder, and 2 tablespoons Sugar Free White Chocolate Powder.
  3. Blend thoroughly and enjoy immediately!
  4. If you’re feeling a little extra fancy, top this delicious drink with 5 Sparrows sugar-free whipped cream

Macros: Protein: 48g | Net Carbs: 4g | Fat: 5g 

Salted Caramel Macchiato

Coffee shop flavor.
At-home control.
Macro-friendly results.

This Salted Caramel Macchiato proves you don’t need syrups or sugar to make a seriously good coffee drink. Our Salted Caramel mix blends seamlessly into hot or iced coffee, creating that rich, layered flavor without the carb overload. It’s become a daily ritual for many in the 5 Sparrows community.

“The dark cocoa drink mix is so good. I seriously didn’t know I could make a mocha from home that tastes delicious and satisfying but also is easy to meet my macros with. I shared it with my girlfriends when they came over for a weekend and they loved it so much too that they ordered it as soon as they got home.”
— Celeste Rains-Turk, #1 Best-Selling Self-Help Author of Believe Your Way to Badass, Host of the Confessions of a Bikini Pro Podcast, NPC Bikini Competitor

? Perfect for: coffee lovers, macro trackers, and anyone tired of overpriced coffee runs.

Ingredients

Directions

  1. Pour 1 oz. Boiling Water over 1 tbsp.  Instant Espresso Powder and 1 tbsp. 5 Sparrows Sugar Free Salted Caramel Drink Mix
  2. Stir until dissolved 
  3. Add Coconut Milk to Half Full 
  4. Add 1 Cup of Ice and Stir 
  5. Top with Sugar-Free Whipped Cream
  6. Enjoy!

Macros: Protein: 0 g | Carbs: 2 g | Fat: 3 g

Flavor That Fits Your Goals

Low carb. Keto. Macro-friendly.
Whatever your focus, Salted Caramel and White Chocolate make it easier—and way more enjoyable—to stick with your plan.

These mixes were created to support real lifestyles, real goals, and real taste buds. And as you can see, they’re just as good in recipes as they are in your morning coffee.

If you try one of these recipes, tag us—we love seeing how you use 5 Sparrows in your everyday routine.

!