Stevia Keto Meringue Cookies Recipe (2024)

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These yummy keto meringue cookies are stevia sweetened and made with only egg whites and cream of tartar. At almost zero carbs, they’re perfect for keto and anyone on an egg fast!

Stevia Keto Meringue Cookies Recipe (1)
Article Index
  • How to make sugar free meringue cookies egg fast friendly
  • What to do with leftover egg yolks
  • What is an egg fast
  • Enjoying keto meringue cookies while egg fasting
  • Other low carb recipes to try
  • Recipe

Can you ever have too many zero carb snacks?

Okay, these low carb meringue cookies aren’t QUITE zero carbs. They have 0.1 net carbs per three cookies. That makes them a pretty keto friendly treat if you ask me.

I also like sugar free meringue because it’s super low in calories.

Each cookie only has 2 calories. They’re perfect when you just want a little something sweet and crunchy without adding calories or carbs. You can also sweeten them to your liking for a tasty, guilt-free snack any time!

Finally, they’re very easy to make. So why not whip up a batch of keto meringue cookies for healthy snacking all week long?

How to make sugar free meringue cookies egg fast friendly

These low carb meringue cookies can be part of an egg fast, which I’ll get into in a bit, when you pair them with a yolk and fat. Plus, they’re a great snack for satisfying your sweet tooth.

Also, because they are almost zero carbs, they’re perfect for anyone following a keto or low carb diet. And they come together in just a few simple steps:

  • Beat the egg whites with cream of tartar in a mixing bowl with an electric mixer on high speed until soft peaks form. I like to use my stand mixer on high for this. Then slowly add the keto stevia sweetener while continuing to beat the egg whites until stiff peaks form.
Stevia Keto Meringue Cookies Recipe (2)
  • Spoon drops of the beaten egg whites onto the parchment paper lined cookie sheets. I usually get about 48 total meringue cookies, 24 per cookie sheet.
Stevia Keto Meringue Cookies Recipe (3)
  • Bake the cookies at 215°F for about two hours or until cookies begin to brown. Turn off the oven and leave the cookies in the warm oven to brown to desired color.
Stevia Keto Meringue Cookies Recipe (4)

Technically, traditional meringue cookies aren’t supposed to be brown. However, I like them a little better when they’re crunchy. That’s why I purposely bake them this way.

If you don’t want your cookies browned at all, just keep an eye on them when you’re getting close to two hours.

What to do with leftover egg yolks

This recipe calls for 5 egg whites. So if you use whole eggs rather than egg whites, you’re going to have some egg yolks leftover.

Rather than throw them out, you can use them in recipes that call for only egg yolks.

Make egg fast recipes

I like to make this frozen egg custard recipe that only uses yolks from I Breathe I’m Hungry. I discovered it during my first egg fast, and it’s quite delicious.

You could also try my egg fast coconut oil mayonnaise that uses cooked egg yolks instead of raw ingredients.

Other keto ideas

If you’re not doing an egg fast, then I highly recommend using the yolks to make my favorite dessert keto tiramisu!

I have also heard of people adding egg yolks to their coffee. In fact, there is a very popular Viatnamese recipe for egg coffee that combines espresso, egg yolks, and sweetened condensed milk.

To make a low carb version, whip one egg yolk with 3 tablespoon of heavy whipping cream and low carb sweetener to taste. Once the mixture is frothy and soft peaks form, use it to top espresso or strong coffee.

Of course, you can always choose to keep it simple. A lot of the time, I just scramble the yolks with some low carb milk and make an omelette.

Stevia Keto Meringue Cookies Recipe (5)

What is an egg fast

An egg fast is a method of kickstarting (or getting into a deeper state of) ketosis. The goal is to eat only eggs, fats, and cheese for the duration of the fast.

Ingredients with negligible calories that don’t spike blood sugar, like low carb sweeteners or baking powder, are okay in moderation. The stevia meringue cookies in this recipe are a good example.

For every egg you eat, you also eat 1 tablespoon of fat and up to 1 oz of cheese. The fast is usually 3-5 days.

If you follow my site, you know that I recently discovered that I have an intolerance to egg whites. This makes the egg fast unsuitable for me.

Enjoying keto meringue cookies while egg fasting

Below is what I ate for days 3 and 4 along with my morning weight while I egg fasted. To see what I ate the first two days, hop on over to my keto egg salad post.

As you can see, I enjoyed these low carb stevia meringue cookies with a high fat bulletproof coffee. But to make the snack egg fast friendly, I included an egg yolk in the beverage.

Day 3
Morning weight: 125.6 pounds
Breakfast: 3 eggs, Bulletproof Coffee
Morning Snack: 1 egg, 1 organic string cheese
Lunch: egg salad
Dinner: Egg Fast Breakfast Biscuit Sandwich, Bulletproof Coffee, 3 Meringue cookies

Day 4
Morning weight: 124.8 pounds
Breakfast: 1 hard boiled egg, egg salad
Morning Snack: 1 hard boiled egg, 1 organic string cheese
Lunch: egg salad, can of black cherry Zevia soda
Afternoon snack: Bulletproof Coffee with egg yolk, 3 Meringue Cookies
Dinner: Egg Fast Breakfast Biscuit Sandwich, Bulletproof Coffee, Microwave egg dessert (1 oz cream cheese, 1 tablespoon butter, 1 egg, ¼ teaspoon cinnamon)

To learn more, check out my post for all the details you need!

Stevia Keto Meringue Cookies Recipe (6)

Other low carb recipes to try

Looking for a few more keto snack ideas that can satisfy your craving without adding a ton of calories? Check out a few of these favorites:

  • Italian Hazelnut Cookies are pillowy-soft on the inside, crisp on the outside, and only require 5 ingredients to make!
  • Sugar Free Tootsie Rolls are a fun way to enjoy a low carb version of the chocolate chewy candy.
  • Keto Parmesan Crisps only take only a few minutes to prep, taste great, and are ridiculously easy to make!
  • Best Keto Low Carb Crackers are made with almond flour and taste just like the traditional version.
  • Almond Butter Balls are made with coconut and chocolate chips, and they don’t require any baking!

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

Stevia Keto Meringue Cookies Recipe (7)

Egg Fast Sugar Free Meringue Cookies

Looking for a snack to enjoy while on an Egg Fast? These stevia sweetened sugar free meringue cookies have about zero carbs so they are safe on a keto diet.

Prep Time:10 minutes mins

Cook Time:2 hours hrs

Total Time:2 hours hrs 10 minutes mins

Course: Snack

Cuisine: American

Print Pin Review Recipe Save Recipe

Servings: 48 cookies

Calories: 6

Video

Ingredients

  • 5 egg whites
  • ¼ teaspoon + ⅛ teaspoon cream of tartar about 1.27 grams
  • ¾ teaspoon SweetLeaf stevia drops

US Customary - Metric

Instructions

  • Preheat oven to 215°F.

  • Line two cookie sheets with parchment paper.

  • Beat egg whites with cream of tartar until they begin to form soft peaks.

  • Slowly add the stevia while continuing to beat the egg whites until stiff peaks form.

  • Spoon drops of the beaten egg whites onto the prepared cookie sheets.

  • Bake for about two hours or until cookies begin to brown.

  • Leave cookies in warm oven to brown to desired color.

Notes

If on an egg fast, these cookies should be eaten with a yolk and fat for proper egg to fat ratio. I recommend enjoying with a Bulletproof coffee made with 1 tablespoon butter and 1 egg yolk!

Makes 16 servings at 3 cookies per serving

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1cookie | Calories: 6 | Carbohydrates: 0.1g | Protein: 1.1g

Additional Info

Net Carbs: 0.1g | % Carbs: 8.3% | % Protein: 91.7% | % Fat: 0% | SmartPoints: 0

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

First Published: April 24, 2015... Last Published: March 5, 2020

Stevia Keto Meringue Cookies Recipe (2024)

FAQs

Can you make meringue with liquid stevia? ›

Turn the stand mixer onto a low whipping speed, and gently pour in the hot stevia liquid as the egg whites mix. Once poured in, whip the meringue on high speed for about 10 seconds until the sweetener is totally incorporated and the meringue is slightly glossy. Fill a piping bag or ziploc bag with the meringue.

How do you stabilize egg whites without sugar? ›

A small amount of acidic ingredient, such as cream of tartar, acts as a stabilizing agent. A bit of lemon juice or vinegar will also work.

What is a substitute for granulated sugar in meringue? ›

Use ultrafine Baker's Sugar for meringues and other baked goods – it dissolves faster than regular granulated sugar. Use ultrafine Baker's Sugar to help prevent “weeping” or sogginess.

Can I use less sugar in meringue? ›

The less sugar, the softer the meringue. More sugar will make a harder meringue. In this baking experiment, I used 50g of sugar per egg white to make a relatively hard meringue. I used castor sugar, since it makes a more stable meringue than granulated sugar, and I also added some cornflour for the same reason.

Does stevia thicken like sugar? ›

Sugar is a powerful thickening agent, so you'll want to consider that as well. If you are counting on sugar to thicken your jam or applesauce, Stevia isn't going to thicken for you and there's other ways to achieve the thickness you're looking for without sugar.

Can you use liquid stevia in place of sugar? ›

You are most likely going to need to substitute one cup of sugar with one teaspoon of liquid stevia. Of course, this means that you have quite a bit of missing bulk to make up for. As such, you will have to add ⅓ cup of liquid for every cup of sugar required.

Can you whip egg whites to stiff peaks without sugar? ›

Savory dishes (such as soufflés) require no sugar. Simply beat the egg whites until stiff peaks form (tips stand straight). This will take 4 to 5 minutes total.

What 2 products help add stability to egg whites? ›

Per McGee, before beating, you can add 1/8 teaspoon of cream of tartar or 1/2 teaspoon lemon juice per egg white to ensure stability.

How do you stabilize meringue without sugar? ›

You can use a different powdered sugar substitute to avoid a gritty result (and see my sweeteners conversion chart for how much to substitute), but for best taste and cookie shape I only recommend this one. Cream Of Tartar – Acts as a stabilizer for the egg whites and helps them whip into meringue faster.

Which sugar is best for meringues and why? ›

Caster sugar is the usual option for meringues – the small grains dissolve easily in the foamy mixture. However, Angela Nilsen of BBC Good Food magazine has taken this a step further, by using half caster and half icing sugar, which is, of course, even finer.

Is meringue better with cream of tartar or lemon? ›

The bottom line: For smooth, stiff beaten egg whites that keep their shape, don't skip the cream of tartar. If you don't have cream of tartar, substituting 1/4 teaspoon lemon juice or white vinegar per egg white works almost as well. To avoid meringues that weep, don't skip the cream of tartar...

Can diabetics have meringue? ›

Here's how to make it healthier. For a fluffy meringue topping, use 2–3 egg whites, along with unrefined caster sugar. Or, try experimenting with a sugar-artificial sweetener mix. You can still get a perfect light filling using low-fat ingredients.

What must be avoided when making meringue? ›

7 Common Mistakes to Avoid When Making Meringue
  1. Adding Sugar Too Quickly.
  2. Skipping Cream of Tartar.
  3. Mixing in a Dirty Bowl.
  4. Using Cold Eggs.
  5. Overbeating the Egg Whites.
  6. Squeezing the Air Out.
  7. Baking at Too Low a Temperature.
Mar 19, 2024

Why is my meringue turning to liquid after adding sugar? ›

The most common reasons for soupy meringue is underbeating, and adding the sugar too soon, leaving out the cream of tartar, and having grease or water in the bowl or on your beaters. Most people won't have this problem, but if you buy farm fresh eggs, they make better meringue after they're at least three days old.

Can you over whip meringue? ›

Turn the whisk around and examine the bottom of the meringue that was collected on the whisk. It should have soft but distinct formed waves on the bottom. If the meringue is chunky, the waves are chunky, or there are too many little hard peaks all over the meringue, that means you've over whipped.

Does liquid stevia crystallize? ›

You can rest assured that even if your Omica Organics organic liquid stevia does begin to crystallize, it remains safe for you and your family. Please feel free to stand the opened bottle and the dropper in a cup of hot water to re-liquefy, if needed.

Is liquid stevia good for baking? ›

STEVIA. Stevia, both powdered and liquid, is best used in no-bake recipes and drinks. The heat of the oven affects the taste. Use liquid stevia in hot drinks, cold drinks, smoothies, gummies, jellies, ice creams, nut butters or spreads, fudges and chocolates.

Can I use liquid stevia instead of maple syrup? ›

I use sweetleaf stevia, more importantly, organic stevia. It's a great sugar-free alternative to real maple syrup.

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