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Low-Carb Red, White & Blue Berry Parfaits

4.5 stars, average of 28 ratings

Low-Carb Red, White & Blue Berry ParfaitsPin itFollow us 136.0k

Here's a low-carb treat for my American friends! These patriotic parfaits are the perfect quick-prep dessert for the upcoming Fourth of July celebrations. The red strawberry layer is topped with vanilla coconut cream and finished with fresh blueberries.

This treat is dairy-free but if you can eat dairy, you can substitute the coconut cream and coconut milk with an equal amount of whipped cream. It's naturally sweet and you can even avoid using any sweeteners.

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Allergy information for Low-Carb Red, White & Blue Berry Parfaits

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving)

Net carbs8.9 grams
Protein3.7 grams
Fat22 grams
Calories244 kcal

Calories from carbs 14%, protein 6%, fat 80%

Total carbs11.7 gramsFiber2.8 gramsSugars4.8 gramsSaturated fat19.2 gramsSodium10 mg(0% RDA)Magnesium35 mg(9% RDA)Potassium313 mg(16% EMR)

Ingredients (makes 4 servings)

Red layer:
  • 1 1/2 cups strawberries, fresh or frozen and thawed (216 g/ 7.6 oz)
  • 1/3 cup water (80 ml/ 2.7 fl oz)
  • 1 tsp gelatine or 1 tbsp chia seeds
  • 15-20 drops liquid stevia or 1-2 tbsp Erythritol or Swerve - sweetener can be omitted
White layer:
Blue layer:
  • 3/4 cup blueberries, fresh or frozen (113 g/ 4 oz) - wild blueberries contain fewer carbs

Tip: To get the net carbs per serving down to 7.4 g, use an equal amount of blackberries instead of blueberries.


  1. Start by preparing the red layer. Place the strawberries with 1/4 cup (60 ml) of water into a blender or a food processor and pulse until smooth. Low-Carb Red, White & Blue Berry Parfaits
  2. Pour the strawberry puree into a small sauce pan and add stevia. Mix the gelatine with the remaining water, and then pour into the sauce pan with the pureed strawberries. Heat gently until warm, and then take off the heat.
  3. Divide the strawberry mixture between 4 jars or glasses, and then, place in the fridge for an hour or until set. Low-Carb Red, White & Blue Berry Parfaits
  4. When the red strawberry layer is set, prepare the white coconut cream layer. Spoon the coconut cream into a bowl. Add liquid coconut milk, powdered Erythritol, and vanilla. Low-Carb Red, White & Blue Berry Parfaits
  5. Using an electric mixer or a hand whisk, process until smooth and airy. Low-Carb Red, White & Blue Berry Parfaits
  6. Spoon the white layer equally in the 4 jars, on top of the red strawberry layer.
  7. Finally, top with fresh or frozen blueberries. Low-Carb Red, White & Blue Berry Parfaits Enjoy immediately or store in the fridge for up to 3 days. Low-Carb Red, White & Blue Berry Parfaits

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Strawberries, fresh
3.1 g0.4 g0.2 g17 kcal
Water, still
0 g0 g0 g0 kcal
Gelatin powder, thickening agent, unsweetened
0 g0.7 g0 g3 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g0 g0 g0 kcal
Coconut cream, creamed coconut milk (organic, unsweetened)
2 g1.6 g15.6 g149 kcal
Coconut milk (full-fat, unsweetened)
0.8 g0.6 g6 g56 kcal
Vanilla extract, powder (vanilla bean)
0.1 g0 g0 g2 kcal
Erythritol (natural low-carb sweetener)
0.3 g0 g0 g1 kcal
Blueberries (wild), fresh
2.8 g0.3 g0.2 g17 kcal
Total per serving
8.9 g3.7 g22 g244 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 (4)

  I am just starting out and looking for easy recipes and
I saw this recipe and I was wondering if you could use just regular milk and if so what would you put in the place of the cream?
Thank you crystal


Hi Crystal, regular milk is not suitable for a keto diet because it is relatively high in carbs. Instead I would use unsweetened almond or cashew milk. Instead of the coconut cream, the best substitute would be mascarpone cheese. You could even use sour cream or ricotta cheese - it depends on your preference. I hope this helps!


This looks amazing! I just wondered if the calorie count is correct? It seems too good to be true! I just wanted to double check so that I don't overindulge with this one in my meal plan. Thanks!


Thank you Anna! Yes, I double checked it and it's correct. Most of the calories and fat come from the coconut layer - the remaining two layers are very low in calories Smile