Making your own sugar free meringues is so simple! My keto meringue cookies are light as a feather, crispy and melt-in-the-mouth sweet, just like a meringue should be. Only 0.2g net carbs per cookie!
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Low carb keto meringues have been on my to-try list for a while and I'm so glad I finally got around to making them.
People think that making meringues is difficult. It is not! In this post, I'm sharing ALL the details you need to know to get it just right.
This recipe can be used for French meringue pie, Eton mess or any keto recipes that require a meringue topping.
You only need 3 basic ingredients for this sugar free meringue recipe:
- egg whites
- inulin - a sweetener made from chicory root (read more about inulin here)
- powdered sweetener (I used an erythritol monk fruit sweetener blend)
- and vanilla extract.
I am not keen on the cooling taste of erythritol when it's overpowering. As regular meringues contain mainly egg whites and sugar, I originally wanted to avoid erythritol altogether.
In my first try, I used only inulin. Inulin (Amazon aff link) is gently sweet, high in fibre and does not have an aftertaste. The result was super-crisp and bright white. However, the texture was somewhat fibrous. That's why I settled on using part inulin and part erythritol.
How to make sugar free meringues
1.) Put 2 very fresh egg whites into a clean, dry glass or metal bowl. Whisk with an electric mixer until stiff peaks form.
2.) Mix the inulin and erythritol in a separate bowl. Add to the egg whites a spoonful at a time, while whisking on a high speed. Last, add the vanilla extract and continue whisking until combined.
3.) Fill into a piping bag and pipe cookie shapes onto a parchment lined baking sheet. If you don't have a piping bag, simply spoon little cookie heaps onto the sheet!
Bake for 15 minutes at 110 Celsius / 230 Fahrenheit on a low shelf. Then turn down the oven to 90 Celsius / 200 F continue to bake for around 45 more minutes. CHECK THE COOKIES REGULARLY to make sure they don't turn brown!!! Then turn off the oven and leave the meringues inside for at least another hour so they can dry out.
Tips for stiff egg whites
Your egg whites will be stiff without fail if you
- use extra fresh eggs
- use a glass or a metal mixing bowl. Plastic does not work.
- make sure the mixing bowl is perfectly clean - no fat residue, no water droplets
- mix using a traditional electric mixer (like the one in the recipe steps image, with metal whisks)
- don't try this recipe with a hand whisk. You'll never get the stiff peaks you're after
- take your time and mix slowly first. Then increase the speed once the eggs are frothy and are starting to firm up. If you mix at a high speed right from the beginning, you'll create large air bubbles with no staying power and your meringues will deflate.
Some meringue recipes recommend using cream of tartar to increase the stiffness of egg whites. You can add ¼ teaspoon of cream of tartar to your mix if you wish. I have not found it necessary when following the steps above.
Keto meringue cookies recipe tips
I have made this recipe several times before I was happy with it. Here is what I learned:
It seems impossible to make sugar free meringues that stay completely white AND are crispy. My best batch (see images) ended up ever so slightly beige on top. This does not affect the taste!
The oven time will depend on the size of the meringues (and on your oven!!). My meringues were only about 1 inch in diameter. Larger meringues will need longer than small ones.
ALWAYS Keep a close eye on them and if they brown, remove them from the oven. Turn the oven on the lowest setting (mine is 50 C / 120 F), wait for the oven to cool a little, then return the meringues into the oven and leave for a couple of hours. If you have a fan oven, use the fan setting. The air circulation helps the meringues to dry.
Sugar free meringue cookies are soft while they're warm. They crisp up as they cool down and should NOT stick to the baking paper. If they do stick, they need more drying time at 50C / 120 F.
You can make the recipe with only powdered erythritol - simply use 4.5 tablespoons of erythritol or an erythritol mix such as Swerve.
Almond meringues - Use ½ teaspoon of almond extract instead of the vanilla.
Strawberry meringues - Add 1-2 tbsp of freeze dried strawberry powder.
Peppermint meringue cookies - Add 1-2 drops peppermint extract.
Keto lemon meringues - Replace the vanilla extract with 1 teaspoon of lemon juice and add an additional teaspoon of lemon zest.
Chocolate meringue cookies - Add 1-2 tbsp cocoa powder and dip the bottoms of the meringues into melted sugar free chocolate!
How to store keto meringues
Store your meringues in an airtight cookie jar for up to 3 weeks. They will soften up over time if kept outside because they attract the moisture in the air.
If you want to crisp them up again, simply pop them in the oven at 180C / 350 F for a few minutes.
It's possible to freeze low carb meringue cookies! Freeze in an airtight container for up to 6 months. If you find they are soft after defrosting, crisp them in the oven as above.
More keto cookie recipes
Cookie monsters - check out my Keto cookie Cookbook!
Tried this recipe? Give it a star rating below!
Keto Sugar Free Meringue Cookiesfrom sugarfreelondoner.com
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- Preheat the oven to 110 C electric / 230 F.
- Put 2 very fresh egg whites into a clean, dry glass or metal bowl. Whisk with an electric mixer until stiff - but take your time! Start with a slow speed and increase the speed once the egg whites become foamy and begin to thicken. This will take 2-3 minutes.
- Mix the inulin and erythritol in a separate bowl. Add to the egg whites a spoonful at a time, while whisking on a high speed. Last, add the vanilla extract and continue whisking until combined.
- Fill into a piping bag and pipe cookie shapes onto a baking sheet lined with baking paper. If you don't have a piping bag, simply spoon little cookie heaps onto the sheet!
- Bake for 15 minutes on a low shelf. Then turn down the oven to 90 Celsius / 200 F and continue to bake for around 45 more minutes. Then turn off the oven and leave the meringues inside for at least another hour so they can dry out.
- almond meringues - use ½ teaspoon of almond extract instead of the vanilla.
- lemon meringues - replace the vanilla extract with 1 teaspoon of lemon juice and add an additional teaspoon of lemon zest.
- chocolate meringues - dip the bottoms into melted dark or sugar free chocolate
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First published in December 2019. Updated in November 2021 with new recipe tips.