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Low-Carb Eton Mess

4.4 stars, average of 11 ratings

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Once you learn how to make sugar-free meringues, you have to try Eton Mess. In fact, it must be the best keto treat I've made this summer! Once you cook the meringues, it takes barely any time to assemble the parfait. This easy to make healthy treat will seriously impress your guests!

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Hands-on Overall

Nutritional values (per serving)

Net carbs5.1 grams
Protein3.8 grams
Fat30.6 grams
Calories324 kcal

Calories from carbs 7%, protein 5%, fat 88%

Total carbs7.2 gramsFiber2.1 gramsSugars4.9 gramsSaturated fat19.4 gramsSodium58 mg(3% RDA)Magnesium16 mg(4% RDA)Potassium165 mg(8% EMR)

Ingredients (makes 6 servings)

When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).


  1. First, prepare the meringues by following this recipe. When the meringues are completely chilled, start whipping the cream with a hand whisk or in a mixer. I used double cream but you can use heavy whipping cream. Double cream has more fat than heavy whipping cream and is commonly found in the UK. Be careful not to over whip the cream or it will get buttery. Low-Carb Eton Mess
  2. Place half of the berries in a bowl and mash using a fork. Keep the rest of the berries aside. Low-Carb Eton Mess
  3. Place the mashed berries into the whipped cream. Add vanilla powder or extract. Low-Carb Eton Mess
  4. Crush the meringues into smaller pieces and add half to the bowl with he cream and mashed berries. Low-Carb Eton Mess
  5. Keep the other half of the meringues aside. Gently fold in using a spatula. Low-Carb Eton Mess
  6. Start assembling the parfaits. Scoop the cream & meringue mixture into serving glasses or bowls... Low-Carb Eton Mess
  7. ... and top with some whole berries and crushed meringues. Add another layer of the cream mixture and top with the remaining berries and meringues. Serve immediately! :-) Low-Carb Eton Mess
    For better results: If you are not serving the parfaits straight away, keep the whipped cream separate from the meringues and berries and assemble just before serving. Otherwise, the meringues will get soggy and the cream may curdle. Low-Carb Eton Mess

Allergy information for Low-Carb Eton Mess

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cream of tartar, raising agent
0 g0 g0 g0 kcal
Egg white, fresh
0.1 g1.8 g0 g9 kcal
Vanilla extract, powder (vanilla bean)
0 g0 g0 g1 kcal
Erythritol (natural low-carb sweetener)
0.5 g0 g0 g2 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
2.1 g1.5 g30.4 g293 kcal
Blackberries, fresh
0.7 g0.2 g0.1 g7 kcal
Raspberries, fresh
0.7 g0.2 g0.1 g7 kcal
Strawberries, fresh
0.9 g0.1 g0 g5 kcal
Total per serving
5.1 g3.8 g30.6 g324 kcal
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Martina Slajerova
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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.

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Comments (8)

could you only use stevia?


I haven't tried it but I think it should work. The texture of the meringues may be different - more fragile.


I'll use coconut cream. This sounds wonderful.Thanks.


Thank you!


I can't eat dairy so I'll use coconut cream.... Making the meringues now 8-)


It works great if you use the iSi whipper for coconut milk - I'll post a "how to" soon 😊


This looks scrumptious!!! Looooove eton mess and will be making it this weekend with double cream! 😊


Thank you Sarah, hope you like it!