Brenda Khan
Meringue is a dessert made from egg whites and sugar. Traditional meringue recipes are not keto-friendly because they contain large amounts of sugar, which can spike blood sugar levels and kick you out of ketosis. However, it is possible to make keto-friendly meringues by substituting sugar with low-carb sweeteners such as erythritol, Swerve, or monk fruit syrup. These keto meringues are light, airy, and crispy, providing a tasty low-calorie treat for those on a keto or low-carb diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.2g-1g net carbs per cookie |
| Sugar | Zero sugar |
| Ingredients | 2-4 ingredients |
| Sweetener | Erythritol, stevia, inulin, erythritol, allulose, baking blend sweetener, swerve, Natvia, Lakanto icing powder |
| Egg whites | Fresh, room temperature, no traces of yolk |
| Oven temperature | 90-110°C / 200-230°F |
| Bake time | 45 minutes-1 hour |
| Calories | Low-calorie |
| Allergens | Gluten-free, dairy-free |
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What You'll Learn
Sugar-free meringue cookies
Meringues are a popular dessert or candy that can be made with just two ingredients: stiffly beaten egg whites and powdered sugar. The air that is whipped into the egg whites makes the mixture increase in volume and creates a foam. Traditional meringue cookies are not keto-friendly as they contain sugar, which will spike your blood sugar levels and kick you out of ketosis. However, it is possible to make keto-friendly meringue cookies by substituting the sugar with a sugar alternative.
Ingredients:
- 2 very fresh egg whites
- Inulin
- Erythritol
- Vanilla extract
- Cream of tartar (optional)
- Salt (optional)
Steps:
- Preheat your oven to 220-230°F (110°C). Line a large baking sheet with parchment paper.
- Put the egg whites into a clean, dry glass or metal bowl. Whisk with an electric mixer on high speed until stiff peaks form.
- Mix the inulin and erythritol in a separate bowl. Add to the egg whites a spoonful at a time, while continuing to whisk. For extra stability, add cream of tartar to the egg whites before whisking, and a sprinkle of salt to the mixture.
- Finally, add the vanilla extract and continue whisking until combined.
- Transfer the mixture into a piping bag and pipe cookie shapes onto the prepared baking sheet. If you don't have a piping bag, simply spoon little cookie heaps onto the sheet.
- Bake for 15 minutes at 230°F (110°C) on a low shelf. Then turn down the oven to 200°F (90°C) and continue to bake for around 45 more minutes.
- Check the cookies regularly to make sure they don't turn brown. Then turn off the oven and leave the meringues inside for at least another hour so they can dry out.
- Remove from the oven and allow to sit out on the counter to completely dry out. This can take a few more hours.
- Store in an airtight container at room temperature for up to 4 weeks. Alternatively, place the meringue cookies in a ziplock bag and store them in the freezer for up to 6 months. Ensure the bag is sealed completely to prevent condensation from forming and causing the cookies to soften.
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Keto meringue with berries
Meringue with berries is a perfect low-carb and low-calorie dessert for summer. It is also gluten-free. The bright flavour of the berries is the perfect accompaniment to the pillowy soft meringue topping. This keto meringue recipe has two simple components – the berries and the meringue. You can use any berry you like, but strawberries, blueberries, and raspberries, or a combination of all three are recommended.
Ingredients:
- Fresh egg whites
- Sweetener
- Xanthan gum
- Vinegar
- Berries of your choice
Steps:
- Wash and slice the berries. In a medium bowl, combine the berries and sweetener, gently tossing to coat.
- Spoon the berries into one large, or 6 small baking dishes.
- Combine the egg whites, sweetener, and xanthan gum in a large bowl. Whip until stiff peaks form.
- Add the vinegar and whip until just combined.
- Spoon the meringue over the berries.
- Bake in a preheated 300-degree Fahrenheit oven for about 40 minutes for one large meringue and 25 minutes for 6 small meringues.
- Remove and serve immediately for a crisp exterior.
You can also make meringue nests and fill them with sweetened whipped cream and top them with berries.
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Low-carb meringue recipes
Meringue is a popular dessert made from egg whites and sugar. While classic meringues are not keto-friendly due to their high sugar content, it is possible to make low-carb meringues that are suitable for a keto diet. Here are some recipes and tips for making delicious low-carb meringues.
Sugar-Free Meringue Cookies
This recipe for sugar-free keto meringue cookies uses just two simple ingredients and has almost zero carbohydrates per cookie. The cookies are light and fluffy, with a crispy exterior, and can be decorated or used as a topping on cakes or cheesecakes.
Ingredients:
- Egg whites
- A sugar alternative (such as inulin and erythritol, or allulose)
- Optional: vanilla extract
Directions:
- Whisk the egg whites in a clean, dry bowl until stiff peaks form.
- In a separate bowl, mix your chosen sugar alternative with vanilla extract, if using.
- Slowly add the sweetener mixture to the egg whites while continuing to whisk until combined.
- Pipe the mixture into cookie shapes on a parchment-lined baking sheet, or simply spoon into small heaps.
- Bake at a low temperature (around 200-230 degrees Fahrenheit) for about an hour, checking regularly to ensure they don't brown.
- Turn off the oven and leave the meringues inside for at least another hour to dry out.
Keto Meringue with Berries
This recipe combines light and airy meringue with fresh summer berries for a simple and delicious low-carb dessert.
Ingredients:
- Egg whites
- Sugar alternative (such as erythritol or xylitol)
- Summer berries (such as strawberries, blueberries, or raspberries)
- Optional: xanthan gum
Directions:
- Prepare the meringue mixture as described above, using your chosen sweetener.
- Pipe or spoon the meringue mixture into small puffs on a baking sheet.
- Bake at a low temperature (around 300 degrees Fahrenheit) for 25-40 minutes for small or large meringues, respectively.
- Serve the meringues immediately with fresh berries for a crisp exterior.
Tips for Making Low-Carb Meringues:
- Experiment with different sugar alternatives to find the one that best suits your taste and texture preferences. Common options include erythritol, xylitol, inulin, and allulose.
- Meringues are typically crisp on the outside and chewy on the inside. To achieve this texture, it's important to bake them at a low temperature for a longer period and avoid browning.
- Meringues are very versatile and can be used as a base for pies, Eton mess, or other keto desserts.
- Feel free to add flavour extracts (such as vanilla or lemon) or spices (such as cinnamon) to your meringue mixture for extra flavour.
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Ingredients for keto meringue
Meringue is a popular European dessert or candy that can be made keto-friendly by substituting sugar with alternative sweeteners. The basic ingredients for keto meringue are stiffly beaten egg whites and a sweetener. Here are the ingredients and steps for making keto meringue:
Ingredients:
- Egg whites: Use fresh, room-temperature egg whites, ensuring no traces of yolk are in the eggs. Pasture-raised eggs are recommended for optimal results.
- Sweetener: Choose a keto-friendly sweetener such as erythritol, stevia, or a baking blend. Erythritol is a popular choice as it provides the desired sweetness without spiking blood sugar levels. You can also use a combination of inulin and erythritol to achieve the classic crisp meringue texture. Avoid using xylitol, as it will result in a chewy, rubbery meringue.
- Add-ins: You can add vanilla extract for flavor and xanthan gum to help the meringues hold their shape. Other optional ingredients include cream of tartar, lemon juice, or vinegar to stabilize the egg whites and enhance the flavor.
Steps:
- Start by putting two very fresh egg whites into a clean, dry glass or metal bowl.
- Whisk the egg whites with an electric mixer until stiff peaks form.
- In a separate bowl, mix the sweetener of your choice with any additional ingredients, such as vanilla extract and xanthan gum.
- Gradually add the sweetener mixture to the egg whites while whisking on high speed until combined.
- Spoon or pipe the meringue mixture onto a parchment-lined baking sheet. You can use a piping bag for more defined shapes.
- Bake at a low temperature (around 225°F or 110°C) for an extended period to achieve a crisp exterior and soft, marshmallow-like center. Alternatively, bake at a higher temperature (around 300°F) for a shorter time if you prefer a crispier texture.
- Allow the meringues to cool and serve immediately for a crisp texture. You can store them in an airtight container, but they may lose their crispness over time.
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Baking instructions for keto meringue
Keto meringue is a low-carb dessert that is simple to make and tastes amazing. You can make meringue heaps with a spoon, or use a piping bag for a prettier result. Here is a step-by-step guide to making keto-friendly meringue cookies:
Ingredients
- 2 very fresh egg whites
- Inulin
- Erythritol or another keto-friendly sweetener
- Vanilla extract
Method
- Preheat your oven to 110°C/230°F.
- Put the egg whites into a clean, dry glass or metal bowl.
- Whisk the egg whites with an electric mixer until stiff peaks form. Start with a slow speed and increase once the egg whites become foamy and thicken.
- In a separate bowl, mix the inulin and erythritol.
- Add the dry mixture to the egg whites a spoonful at a time, while whisking on high speed.
- Add the vanilla extract and continue whisking until combined.
- Fill a piping bag with the mixture and pipe cookie shapes onto a parchment-lined baking sheet. If you don't have a piping bag, simply spoon the mixture into little heaps on the sheet.
- Bake for 15 minutes at 110°C/230°F on a low shelf.
- Turn down the oven to 90°C/200°F and bake for around 45 more minutes.
- Check the cookies regularly to make sure they don't turn brown.
- Turn off the oven and leave the meringues inside for at least another hour to dry out.
Your keto meringues are now ready to serve! Enjoy their crisp exterior and chewy interior.
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Frequently asked questions
Yes, you can eat meringue on a keto diet, but it must be a keto-friendly version as traditional meringues contain sugar.
A keto-friendly meringue is typically made with egg whites, a powdered sweetener, cream of tartar, and vanilla.
You can use erythritol, Swerve, Natvia, or monkfruit syrup as sweeteners for keto meringue. Avoid xylitol, as it may negatively affect the taste and texture.
To make keto meringue cookies, preheat your oven to 110C/220F. Line a baking sheet with parchment paper. Beat egg whites until frothy, add cream of tartar, and beat until soft peaks form. Gradually add your chosen powdered sweetener until stiff peaks form. Transfer the mixture to a piping bag and pipe out tablespoon portions onto the baking sheet. Bake for 45-55 minutes, then turn off the oven and let the cookies cool inside for an hour.
You can make keto meringue cookies, keto lemon meringue pie, keto Eton mess, or serve keto meringue with summer berries.
