Making Home style keto meringues Cookies is extremely easy! These sugar free meringues are light and crispy and melt in your mouth with each sweet bite. Better yet, they are only 0.2g net carbs each.

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Keto meringue cookies have been on my to-try list for a while, and I’m happy I have finally decided to make them.

Meringues have a reputation for being difficult to make, but this is far from the truth! In this post, I share all the information you need to make your meringues turn out perfectly.

Using sweeteners and sugar substitutes means we will have to do some more prep work, but with all the tips I provide, I can guarantee your meringues will taste just as classic meringues.

This recipe is great for keto French meringue pie, keto Eton mess, or any other recipe that calls for a meringue topping!

WHY YOU’LL LOVE THIS RECIPE

Real flavor and texture:

This is one of many recipes I have developed over the year. Prior to this one, I honestly thought it was impossible to make delicious meringues with sweeteners. I am so proud of the sweet vanilla flavor these meringues have. I was the one who had to do the hard work and now you get to reap the benefits without the work!

Only 3 simple ingredients:

This recipes is one of the most simple recipes I’ve made with only 3 ingredients.

Healthy:

There is no sugar in these meringues.You get to enjoy it without the sugar rush and with only 0.2g net carbs per meringue cookie. And I do expect you to have more than one!

WHAT ARE MERINGUES?

Meringues are one of the most classical desserts in Europe made from only 2 ingredients: Egg whites and sugar.

The sugar is the one that stabilizes the foam that is formed from the egg whites that get whipped into a foam. Meringues have a similar texture to cookies because they are baked in the oven. They are crisp and chewy.

There are three different styles of meringue based on different methods of cooking: Swiss, French and Italian.

French Meringue. This is how it all begins. Egg whites are whipped until fluffy, and then sugar is added and whipped until dissolved. It turns shiny and light.

Swiss Meringue. This time, egg whites and sugar are gently heated over a double boiler. This creates a softer and denser meringue. This one is normally used for pavlovas as it holds its shape very well.

Italian meringue. This one is the sturdiest and is used for baking. It is a cooked meringue which uses a sugar syrup and should always be made with a candy thermometer, as it is soft and creamy. Used a lot for buttercream.

My sugar-free meringue recipe uses the French meringue method, This time, I’m using a sugar-free sweetener instead. I use a blend of two different sweeteners to get the best texture and flavor.

INGREDIENTS

Here is what you need for keto meringue cookies:

Egg whites: Use very fresh egg whites for the best results.
Inulin: A sweetener made from chicory root that also acts as a natural stabilizer due to its high fiber content, so there’s no need for cream of tartar.
Powdered sweetener: I used an erythritol and monk fruit blend.
Optional: Vanilla extract for added flavor.

I’m not a fan of the cooling aftertaste that erythritol can have when it’s too strong. Since traditional meringues are mostly made from egg whites and sugar, I originally wanted to avoid using erythritol altogether.

On my first try, I used all inulin. This is a gently sweet type of fibre which does not have an aftertaste, and it is very high in fibre. My meringue turned out super white and very crisp. But inulin alone left an odd fibrous texture, and the taste was not very meringue-like.

This is when I started to experiment by using a mix of erythritol and inulin. This creates a very soft and perfectly sweet meringue, and the texture is very crisp and not fibrous.

INSTRUCTIONS

This section contains step-by-step instructions and photos that show how to make this recipe.

For full ingredient amounts and details, see the recipe card below.

Let’s get started making keto-friendly meringue cookies!

1.) Whisk the egg whites on a high speed until a stiff peak forms. Make sure the egg whites are at room temperature and are very fresh! Place in a clean and dry metal or glass bowl.

2.) In a separate bowl, mix the inulin and erythritol. Gradually, one spoonful at a time, add to the egg whites while high-speed whisking. Once combined, whisk in the vanilla extract.

3.) Pipe the mixture directly onto a parchment-lined baking sheet. You can also use a plastic sandwich bag with the corner cut off to pipe the cookies in place of a piping bag!

4.) Place the cookies in the oven set to 110 Celsius or 230 Fahrenheit and bake on a low shelf for 15. Then, reduce the temperature to 90 Celsius or 200 Fahrenheit and continue baking for about 45 minutes.

5.) Make sure to monitor and check on the cookies regularly and bake until no longer shiny and white. After the final bake, turn off the oven and let the meringues sit inside for at least another hour up to 5 hours to dry.

TIPS FOR STIFF EGG WHITES

Your egg whites will become stiff every time if you follow these steps.

1.Use extra fresh eggs

2. A glass or metal mixing container should be used; plastic should be avoided.

3. It is important that the mixing bowl is completely empty and clean with no remnants of fat, drops of water, or egg yolk

4. Mix using a traditional electric mixer

5. Take your time, mix at a slower speed at first, and after the eggs begin to foam and solidify, increase the speed. If you start mixing at a high speed at the beginning, you will develop large air pockets that will cause the meringues to be deflated.

Some meringue recipes recommend using Cream of Tartar to increase the stability of the egg whites. If you like, you can add approximately 1/4 teaspoon of cream of tartar to your mix. When following the steps above, I have not found it to be necessary.

RECIPE TIPS

I have made this recipe several times before I was satisfied with it. This is what I have learned:

The size of the meringue (and your oven!!) will determine how long it will take to bake. My meringues were only about 1 inch. Larger meringues will take longer to bake than smaller ones.

Keep an eye on them while they are in the oven. If they are starting to brown, remove them from the oven. Turn the oven to the lowest temperature (for me this is 50 C / 120 F), allow for the oven to cool for a bit, and then add the meringues again to the oven and leave for a few hours. If you have a fan oven, use the fan setting. The meringues dry in that air flow.

Sugar free meringues are soft and warm and then as they cool they become crisp and should NOT stick to the backing paper.

You can make this recipe with just powdered erythritol – just use 4.5 tablespoons erythritol or an erythritol mix, like Swerve.

However, I have not yet tried sugar free Italian or Swiss meringues, but I think a sugar free liquid syrup might do the trick! I will let you know how it goes!

Food coloring: Add a small amount to give the meringues a touch of color.

VARIATIONS

Almond – Substitute the vanilla with a ½ teaspoon of almond extract.
Strawberry – 1-2 tablespoon of the freeze dried strawberry powder.

Peppermint – Add 1-2 drops of peppermint extract.

Lemon – Swap the vanilla extract for a teaspoon of lemon juice and add another teaspoon of lemon zest.

Chocolate – 1-2 tablespoon of cocoa powder and after the meringues are done, dip the bottoms into melted, sugar-free chocolate!

STORAGE

Store at room temperature. Store at room temperature in a sealed cookie jar for 3 weeks. If kept outside, they will get moist over time. For this reason, do not store in the fridge.

Store in the freezer. Yes, low carb meringue cookies are freezable! Store in an airtight container for 6 months maximum, but if they are soft after they are defrosted, just put them in the oven for a little while like you would a regular cookie.

FAQS

Which sweetener should I use?

Blending erythritol with stevia or monk fruit sweetener and inulin produces the best flavor and texture combinations. Just using erythritol is still an option, but the flavor won’t be as pleasant. Don’t use allulose; it doesn’t set well and will turn into a marshmallow texture.

Why are my cookies sticking to the parchment paper?

They will need extra drying in the oven at 50 C / 120 F.

How can I make soft meringues crisp?

To crisp a softened meringue, place it in the oven at 350 F for a couple of minutes.

Why aren’t my cookies white?

Achieving all of the criteria for a white, sugar-free, crisp meringue is an impossible task. My best batch is the one in the images which is a tad beige but no flavor change occurs.

How many carbs are in sugar-free meringue?

Each cookie contains 0.2g of net carbs, and each one of them is meringue.