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Low-Carb & Keto Meringues

★★★★★★★★★★
4.1 stars, average of 121 ratings
By Martina Slajerova, updated March 22 202035
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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 :-)

Hands-on Overall

Allergy information for Low-Carb & Keto Meringues

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Pescatarian
Vegetarian

Nutritional values (per serving)

Net carbs0.7 grams
Protein1.8 grams
Fat0 grams
Calories11 kcal
Calories from carbs 26%, protein 71%, fat 3%
Total carbs0.7 gramsFiber0 gramsSugars0.6 gramsSaturated fat0 gramsSodium27 mg(1% RDA)Magnesium2 mg(0% RDA)Potassium34 mg(2% EMR)

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. Low-Carb & Keto Meringues
  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). Low-Carb & Keto Meringues
  3. Add the powdered Erythritol, a tablespoon at a time, and vanilla powder or extract. Low-Carb & Keto Meringues
  4. Keep beating until they reach a stiff-peak and glossy stage. Low-Carb & Keto Meringues
  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. Low-Carb & Keto Meringues
  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. Low-Carb & Keto Meringues

Sugar-free Meringues
Step by Step

★★★★★★★★★★
4.1 stars, average of 121 ratings
Sugar-free Meringues
It's surprisingly easy to make crispy sweet meringues without sugar.
Hands on10m
Overall3h
Servings6
Calories11 kcal
Pin it

Ingredients

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.

Nutrition (per serving, 4 meringues)

Calories11kcal
Net Carbs0.7g
Carbohydrates0.7g
Protein1.8g
Fat0g
Saturated Fat0g
Fiber0g
Sugar0.6g
Sodium27mg
Magnesium2mg
Potassium34mg

Detailed nutritional breakdown (per serving)

Net carbsProteinFatCalories
Total per serving
0.7 g1.8 g0 g11 kcal
Egg white, fresh
0.1 g1.8 g0 g9 kcal
Cream of tartar, raising agent
0 g0 g0 g0 kcal
Erythritol (natural low-carb sweetener)
0.5 g0 g0 g2 kcal
Vanilla powder, dried (from vanilla beans, vanilla pods)
0 g0 g0 g1 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova

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Comments (35)

I made these and didn’t bake them as long as I should have. I mixed them well but taste varied. Some were eggy and some were too sweet.
My kids and I noticed something strange- the center was hot (we let them cool for barely a minute) but when you chewed on them, the center turned cold. Im assuming it was caused by a chemical reaction? Maybe the fake sugar and cream of tartar?

Hi Lori, it sounds like the sweetener was not combined well. Did you use an electric whisk? The cooling effect could be caused by the sweetener but it's not the temperature, it is just the taste of erythritol-based sweeteners.

I tried making these last night for Pavlova, so I spread the whole mix over parchment paper on a tray. I used a mix of granulated xylitol and stevia and followed your cooking instructions, but it was still white and soft at the end of it all. So I put it in the oven for another hour at 120C (not really knowing what I was doing). It got a bit golden on the peaks and got a bit thicker in consistency, but still soft. I left it in the oven overnight. This morning I found no evolution, so I put it for another hour at 140C. They turned light brown and the texture is sort of cushiony. I've just put it in for yet another hour at 100C and hope something goes more the way I expect it.
Is there anything you would suggest for me to do? Or point where I could've gone wrong? I'm in Ireland and it's raining. I don't know if that's a factor. Also, I was thinking that maybe I didn't whip long enough? Could that affect the results?

Hi Andrea, that is odd, especially if you had it in the oven for so long. If it wasn't cooked inside but brown on top, it means the temperature was too high so longer baking on lower temperature would be the best approach. I did make a Palvova here if it helps: Low-Carb Holiday Berry Pavlova (keep in mind it is meant to be soft in the middle, not crisped up all the way through).

I think it was the xylitol that you used. He xylitol and allulose makes things a little bit softer and not crisp.

hi,
is there a way to make meringues without bulky sugar subs? Sugar alcohol/erythritol/xylitol is very expensive in my country. Any low-carb substitutes that can add bulk?

Hi Dane, I only tried Erythritol and Swerve and I don't think stevia would work. It depends on the sweeteners, not all would work - which ones could you get that are affordable?

Stevia for baking has erythritol I used it and it works

I agree, pure stevia (drops or powder) won't work but stevia sweetener blend (with Erythritol) will work just fine.

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?

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?

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.

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 😊

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

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!

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

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

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!  

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

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

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).

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!

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": Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet so that may explain the difference 😊

I just ordered some Vitafiber syrup from Amazon based on your recommendation.  
Do you use it 1:1 as you would sugar? When do you regimens adding it, after stiff peaks or earlier?
I've tried meringues with several alternative sweeteners, and so far, none of them come close to the taste, texture, and consistency of sugar based meringues.  I'm hoping this one will be closer.  I'm ok with the others for everyday kind of snacking, but I love real sugar meringues and it would be great if I could get a little closer to them.
Last night I just used plain sucralose, as it is made from cane sugar.  I definitely overwhipped my meringues.  The taste was sweet, not as sweet as real sugar though.  There was sort of a "marshmallow-like" consistency in the middle, or at least, it was trying.  The outside was very light and reminiscent of the crunchiness of a Frunion, rather than that of a traditional meringue.  But that could have just been because I overwhipped them.

Hi Kelly, I haven't tried using this in meringues - I only used erythritol so I'm not sure how that would work. I would probably add it slowly after the egg whites are whipped but I'm not sure if this will keep them fluffy or deflate them.

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

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

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

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

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!

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.

These sound awesome - could we add coconut?

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

Hi!! How much coconut please?!

I hope this helps 😊 Keto Coconut Macaroons