Low-Carb Eton Mess

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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!


Nutritional values (per serving)

5.1 grams 2.1 grams 3.8 grams 30.6 grams 19.4 grams 323 calories
Total Carbs7.2grams
Net Carbs5.1grams
of which Saturated19.4grams
Energy (calories)323kcal
Magnesium164% RDA
Potassium1659% EMR

Macronutrient ratio: Calories from carbs (6.6%), protein (4.9%), fat (88.5%)

Ingredients (makes 6 servings)

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  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.
  2. Place half of the berries in a bowl and mash using a fork. Keep the rest of the berries aside.
  3. Place the mashed berries into the whipped cream. Add vanilla powder or extract.
  4. Crush the meringues into smaller pieces and add half to the bowl with he cream and mashed berries.
  5. Keep the other half of the meringues aside. Gently fold in using a spatula.
  6. Start assembling the parfaits. Scoop the cream & meringue mixture into serving glasses or bowls...
  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! :-)
    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.

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By Martina Slajerova
Creator of KetoDietApp.com

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!


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