Wed. May 29th, 2024
Keto Meringue Cookies

It’s incredibly easy to make meringue without sugar! My KETO MERINGUE COOKIES are crispy, melt-in-your-mouth delicious, and as light as a feather as a meringue should be. Just 0.2g net carbohydrates per cookie!

I’ve been wanting to make sugar-free meringue cookies for a while, and I’m so happy I finally got around to it.

People say it’s challenging to make meringues. Not at all!

This recipe can be used to make Eton mess, French meringue pie, or any other keto meal that calls for meringue.



This sugar-free meringue recipe simply calls for three fundamental ingredients:

eggs whites
a chicory root-derived sweetener called inulin (read more about inulin here)
Vanilla extract is optional, but I used erythritol monk fruit sweetener blend in the powder form.
When erythritol’s cooling flavor becomes too strong, I find it to be unpleasant. I initially wanted to completely exclude erythritol because traditional meringues mostly consist of sugar and egg whites.

I just utilised inulin in my initial attempt. It has a mild sweetness, is strong in fibre, and has no aftertaste. Inulin (Amazon aff link). The outcome was really clear and dazzling white. However, it had a fibrous texture.

That’s why I decided to combine erythritol with inulin to some extent.

Making keto meringue cookies is what we’ll begin with.

1.) Place two very fresh egg whites in a glass bowl. As stiff peaks begin to form, whisk with an electric mixer.

2. In a separate bowl, combine erythritol and inulin. Spoonfuls at a time, whisking the egg whites quickly after each addition. The vanilla extract should be the last addition. Whisk everything together once more.

3.) Put the mixture in a piping bag. Pipe cookie shapes onto a (covered with parchment paper)baking sheet .

230 degrees Fahrenheit, low shelf, 15 minutes of baking then continue baking for another 45 minutes after lowering the oven’s temperature to 200 degrees Fahrenheit.


AVOID BROWNING OF THE COOKIES by regularly checking them! Close oven door. For at least one additional hour, keep the meringues inside .


Inevitably, if you don’t, your egg whites will be rigid.


Use additional fresh eggs.

Employ a metal or glass mixing bowl. Nothing works with plastic.

Ensure that the mixing bowl is completely dry and free of any water or fat traces.

Blend use a conventional electric mixer.

Take your time and begin by blending slowly. Once the eggs are foamy and beginning to firm up, increase the pace. Your meringues will deflate if you start mixing at a fast speed right away since you’ll produce huge air bubbles with no staying power.
To make egg whites more rigid, cream of tartar is suggested in some meringue recipes. I’ve never felt the need for it when using the methods listed above.


This recipe was not perfect the first few times I made it. Here’s what I discovered:


The length of time the meringues spend in the oven will vary based on their size (and your oven!). Only about an inch wide, my meringues. Longer than for small meringues, larger ones.

ALWAYS Be sure to watch them closely, and take them out of the oven if they start to brown. Reposition the meringues in the oven and bake for a couple of hours on the lowest setting (mine is 50 C/120 F). After a brief period of cooling, turn the oven back on. Utilize the fan setting if your oven has one. The meringues can dry more quickly thanks to the air flow.

The texture of warm sugar-free meringue cookies is soft.

Use 4.5 tablespoons of erythritol powder or an erythritol blend, such as Swerve, to prepare the recipe if you want.


Add 1-2 tablespoons of powdered freeze-dried strawberries to your recipe.
1-2 drops of peppermint extract should be added.
Dip the bottoms of the meringues in melted sugar-free chocolate after adding 1-2 tablespoons of cocoa powder!

What kind of sugar may I use?

The optimum outcome in terms of flavour and texture comes from combining erythritol or erythritol blends (monk fruit sweetener or stevia) with inulin. Even though the taste won’t be as good, using only erythritol still works.

Avoid using allulose since you’ll get marshmallow if you do because it doesn’t harden.

What causes the parchment paper to stick to my meringue cookies?


This indicates that they require longer oven drying time at 50 C / 120 F.


How can I make softened meringues crisp again?


Simply place soft meringue in the oven for a short period of time at 180C/350F to make it crisp.


Exactly why aren’t my cookies white?


Making meringue without sugar that remains both crisp and white seems to be difficult. The top of my best batch (see photographs) turned out to be just a little bit beige. The flavor is unaffected by this.


Store in a warm environment. Your meringues can be kept for up to three weeks in an airtight cookie jar. Don’t keep them in the refrigerator for that reason either.

Keeping in the freezer Cookies with low carbs and meringue can be frozen! If after defrosting you find they are still soft, crisp them in the oven as described above.



  • Two egg whites, four tablespoons of inulin,
  • thirty grams of powdered erythritol, and one-half teaspoon of vanilla essence.


  1. Pre-heat the oven to 230 F / 110 C.
  2. 2 extremely fresh egg whites should be placed in a dry, clean glass or metal basin. Take your time and whisk with an electric mixer until firm. Increase the pace whenever the egg whites start to thicken and get frothy after starting off slowly. It will take a couple of minutes.
  3. In a another bowl, combine the erythritol and inulin. Add the ingredients, one spoonful at a time.
  4. Lastly, mix in the vanilla extract while adding the remaining ingredients.
  5. Fill a piping bag with the mixture, then pipe cookie shapes onto a baking sheet covered with parchment paper. Instead of using a piping bag, just pour tiny biscuit piles onto the baking sheet!
  6. Bake on a low shelf for 15 minutes. Then bake for another 45 minutes or so while lowering the oven’s temperature to 90 Celsius / 200 F. The oven should remain closed for at least an additional hour to allow the meringues to dry out. Then, switch off the oven.


Total Carbs: 0.6g
Protein: 0.1g
Fiber: 0.4g
Sugar: 0.2g
Calories: 1kcal


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