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Sugar-free Meringues

It's surprisingly easy to make crispy sweet meringues without sugar. Compared to the original meringue recipe that calls for 6 egg whites and 250 g of sugar, I only used a small amount of natural low-carb sweetener which resulted in light, airy and crispy texture - don't expect them to be as dense as regular meringues. Depending on the recipe you are planning to use them for, you can make several small or one large meringue - just perfect for a summer berry Pavlova or Eton Mess!

Apart from different sizes, meringues can be baked in to different ways. You can either bake them until light and crispy or soft and "marshmallowy". It depends on the recipe. In this recipe, I made them crispy. However, if you want to use the meringue in a Raspberry or Strawberry Meringue Pie, you should only bake it until the inside is just set and the outside lightly browned. I even created a more traditional version, Lemon Meringue Tartlets for my cookbook so don't forget to check it out :-)

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Preparation time

Hands-on
Overall

Nutritional values (per serving, 4 meringues):

0.7 grams 0 grams 1.8 grams 0 grams 0 grams 11 calories
Total Carbs0.7grams
Fiber0grams
Net Carbs0.7grams
Protein1.8grams
Fat0grams
of which Saturated0grams
Energy (calories)11kcal
Magnesium and potassiumtrace

Macronutrient ratio: Calories from carbs (26.4%), protein (71.1%), fat (2.5%)

Ingredients (makes ~ 24 meringues):

If making soft meringue for pie topping, you may want to follow the recipe instead - it's slightly different and more suitable for a soft meringue. When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Preheat the oven to low, 135 C / 275 F. Crack the eggs and separate the egg whites from the egg yolks. Place the egg whites into a large clean bowl or a mixer.
    You can use the leftover egg yolks for making Mayonnaise, Hollandaise, Smoothies or Keto Coffee.
  2. Start beating the egg whites on medium-low speed. Continue for about 2 minutes until the whites become foamy. Then, add the cream of tartar (or apple cider vinegar).
  3. Add the powdered Erythritol, a tablespoon at a time, and vanilla powder or extract.
  4. Keep beating until they reach a stiff-peak and glossy stage.
  5. Spoon the mixture on a tray lined with parchment paper or a non-stick mat and place in the oven in the middle section. Bake at 135 C / 275 F for 15 minutes. Then, turn the temperature down to 100 C / 210 F and cook for another hour. After an hour, turn the oven off and keep the meringues in for another 1-2 hours. This will help the meringues dehydrate and get crispy.
  6. When the oven cools down completely, remove the meringues and place in an airtight container. Store at room temperature until ready to be used in a recipe.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (22)

Hi, could these be done in a weber bbq? It's sort of gappy at the sides so won't stay hot after the gas is turned off. Can I continue cooking at 100degrees?

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I think that should work, if you can keep the temperature low. However, I'm not sure if it gets infused with smoke - maybe not ideal for meringues?

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Hi Martina,
Thanks for the detailed instructions on making these! I made these last night, and your instructions helped me get exactly the texture and crispness that I was looking for.
However I found them a bit too sweet for my liking . If I  cut down the amount of Swerve that I use, would it impact the structure of the meringue? I love the density and crispness that I got, and would like to maintain that.

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Hi Harshi, yes, it may affect the texture. I think you could use less sweetener, and if the texture isn't right, try adding a tablespoon or two of coconut flour or almond flour. I hope this helps Smile

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Hi! Mine didn't get crispy. They stayed spongey. Any idea why?

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It could be your oven, or where you live - high altitude will affect baking results too. I suggest you leave them in the oven to dry for a bit longer. I hope this helps!

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Hi! I have a fan-forced oven that can't be turned to non-fan. How would this affect the baking time & temperatures?

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Hi Telma, fan-forced oven works fine - if they brown too quickly, decrease the temperature by 10-20 C.

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Would leaving out the sweetener and vanilla and adding in a savory ingredient like garlic, curry or other work?  What about cheese?  I miss crunchy crackers - and don't really want to add a grain flour of any kind.  Thanks!  

Reply

Yes it will! I have a recipe in my apps (Savory Keto Meringues) that uses herbs and spices and also some parmesan cheese Smile

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Have you try to blend erythritol with polydextrose in order to  obtain fiber in the nutritional fact..

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Hi Elbio, I only tried Erythritol in this recipe but you can try inulin-based sweeteners. I don't think polydextrose is well tolerated (digestive issues are quite common).

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Hey Martina, I made them with Vitafiber syrup to add soluble prebiotic fiber and to reduce the NET Carbs to ZERO. The consistency gets denser also, a must try! I love your blog, great work!

Reply

Hi Gabriel, thank you!. I haven't used this sweetener but will definitely try it. The net carbs per piece are calculated based on my "safe" estimate where I count all calories from sweeteners as "carbs" rather than counting it as "zero": ketodietapp.com/.../Top-10-Natural-Low-carb-Sweeteners so that may explain the difference Smile

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HI Martina, thanks for all your hard work. Do you think Xylitol would work in these meringues? Thanks Smile

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Hi MIchael, yes, Xylitol will work too. Just make sure it's "powdered" - I powder mine in a food processor.

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could you make just with stevia? I am trying to move on from erythritol... lmk

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Yes I think you can but the texture will be different - more fragile/ lighter.

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I've read somewhere that it's better to only bake them at 100 C. Do you think it would make a difference? Will they be pale if I do that? Thanks!

Reply

Yes, you can bake them at 100 C and they will be pale but not white - it will take longer to get crispy, I'd say half an hour more.

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These sound awesome - could we add coconut?

Reply

Thanks Jules! Yes you can - shredded coconut (unsweetened) will convert this recipe to low-carb macaroons Smile

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