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Sugar-Free Meringue Cookies Recipe

Those Sugar-Free Meringue Cookies without Cream of Tartar are a perfect combination of Swiss and Italian Meringues, but as a healthier alternative. Fully Keto, Low Carb, Gluten-Free and perfect for Diabetics, those Keto Cookies can be served throughout the whole year, not only for Christmas.

Keto Meringue Cookies in a coffee cup
Sugar-Free Meringue Cookies

Keto Meringue Cookies

Finally, YOU can enjoy easy to do and real-taste Sugar-Free Meringue Cookies without Cream of Tartar in your lifestyle. Only 2 ingredients and you are done. Well one and a half ingredient to be precise.

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Our Keto Meringue Cookies have been one of the most difficult recipes for me to develop.

Last Updated: February 25, 2022

What are Meringues?

Original meringues are cute little cookies crispy from outside and a bit chewy from the inside, always made with Egg Whites and powdered sugar.

Lots of sugar. Like XXL lots of sugar.

How are regular Meringues done?

By adding a bit of starch, they are then whipped into a perfect stiff peak and baked into perfection. We all love them, but except that egg white and maybe sometimes a bit of lemon or vanilla, none of the other ingredients are allowed with or Low-Carb lifestyle.

And if you try any powdered sugar alternative, which we all use, none of them brings everything together to get that Meringues perfect taste. And believe me, I have tried it at least 100 times.

If you use pure Erythritol, because of so much sugar you have to use, you might get (and I have) a perfect look, but after a first bite, you will leave it only as a decoration. 

Very similar method is making Sugar-Free Keto Marshmallows Recipe. You should for sure try it.

You can always use them as a decoration to any of your cakes, place it on top of our Wild Blueberry Cheesecake for an extra special look, add them together with our Low Carb Gingerbread Cookies or our Keto Vanilla Crescent Cookies for a Xmas baking or just have them as a dessert after light Asparagus Tagliatelle dish.

Sugar Free Meringue Cookies Recipe
Sugar Free Meringue Cookies Recipe

Different types of meringues:

Only after writing this article, I have gone to do a bit of research, just to know what types of meringues there exists, and have found out we actually have 3 major Types of meringues. 

  1. French meringue, where white powdered sugar is beaten with egg whites
  2. Italian meringue, where white sugar is replaced with boiling sugar syrup 
  3. Swiss meringue, where egg whites are first warmed and then whisked until cooled.

And since I had no idea those 3 types exist, looking at my invention, I would guess, following our guidelines, you are going to produce a perfect mixture of Swiss/ Italian Sugarfree Meringue Cookies. 

Perfect Sugar-Free Meringue Recipe

This recipe or a perfect meringue took me a good 4 years to develop. I must say, meringue have been and still are one of my best sweets since childhood.

I LOVE them and used to buy them all the time when I needed something sweet. This gave me great sweet satisfaction for a good few days. Because they are really extremely sweet, ( as we all lovers of meringue know), all you require is a few pieces and your sweet craving is gone.

And then we are again few days happy living without any treats.

Sugar Free Meringue Cookies.#sugarfree #keto #lowcarb #paleo #meringues #ketokids #fitfood #healthyfood #ketogenicdietrecipe #lowcarbrecipe #sukrin #diabetes

Why Keto or Sugar-Free Meringue Cookies?

When we started Low Carb Lifestyle, I guess this was one of my first sweet treat I wanted to make.

I have searched, I think, the whole internet for recipes. And this was like 5-6 years ago. There was really not much on the net. But I have still tried every single recipe I have found.

But none of them came up as identical to the real one as I would have thought so.

Our move.

Then we moved to Doha and my experiments continued. Especially during Christmas time, when little meringue kisses have always been part of our cookie selection.

In Doha, I have found some kind of sugar-free Honey, which was perfect for my baking. Quite a few recipes I have made worked perfectly with this brand. But as we left Doha, I have since tried to find that exact sugar free Honey, but have realized because of lack of sell, they have stopped producing it.

Tell me, why is it, that every time I find something we love, which goes perfect with our lifestyle, there are very few people buying it. It happens always. After about 6 months to a year, that particular product is gone for low sale.


I still have a Sugar Free Meringue Cookies recipe, which I used to make with this honey. They were the best cookies ever. But now, I can never get it to that perfectness with other brands. But I will keep trying and once I will make it, of course, I will be sharing it here.

So back to those lovely authentic Sugar-Free Meringue Cookies. I have tried at least 50 batches. None really worked.

The problem was, I was trying to follow the original meringue recipes and substituting sugar with different low-carb brands. So here goes us not thinking out of the box.


Sugar Free Meringue Cookies.#sugarfree #keto #lowcarb #paleo #meringues #ketokids #fitfood #healthyfood #ketogenicdietrecipe #lowcarbrecipe #sukrin #diabetes
Keto Meringue Cookies

Keto Meringue Cookies Special Ingredient  

A special ingredient:

Sugar-Free Simple Syrup

It is a natural low carb and low-calorie alternative if you need a liquid sweetener.

Something you can compare it to honey but completely colorless. I use it for baking cookies, where you get a lovely soft texture inside, but still a bit of crunchiness from outside. It is also great to use to sweeten your tea or coffee, making caramel or add into a sauce.

The story continues

As I was trying to make a special icing for one of the cakes ( the one my mummy used to make for me) I went out of the box and swapped icing sugar for liquid sugar.

Once the icing was made, O MY. I have to tell you I LOVE IT. You can put it onto any cake you desire. Anyway, as I was making it and taste it O MY. I can’t stop thinking about it.

It was just divine. But what I wanted to say. I never get through this O my. But how good that was.

As I was making it, the consistency has reminded me so much of my all time trials for Sugar-Free Meringues Cookies, I have always tried to develop. 

Subsequently, whatever was left, I placed into the Icing bag and made few meringues to try. Straight into the oven. AND?

Sugar Free Meringue Cookies.#sugarfree #keto #lowcarb #paleo #meringues #ketokids #fitfood #healthyfood #ketogenicdietrecipe #lowcarbrecipe #sukrin #diabetes
meringue cookies in a cup


My IDENTICAL Sugar-Free Meringue Cookies were born.


After like 4 years. I have almost given up on them. But now no more.

Never. Ever.

That all was last year, just before Christmas. And I just prayed yesterday as I was making them for all of you, that this recipe will still work.

And it did. Perfect. I just need to get more syrup, because of course, as always, they stopped selling it in a health shop near me.

The best part is, you only need 2 ingredients.

And only 1 Egg white. Well, maybe 3, if it is not sweet enough. And you can use this recipe for meringue, Icing, Pavlova, use it as a decoration, You name it.

Imagination and out of the box thinking, does not have borders.

 If you are still looking for more Keto Cookie Recipes, I have put together a great collection of over 35 of them from bloggers around the world. Worth looking at.

Sugar Free Meringue Cookies.#sugarfree #keto #lowcarb #paleo #meringues #ketokids #fitfood #healthyfood #ketogenicdietrecipe #lowcarbrecipe #sukrin #diabetes
meringue cookies homemade
How many Carbs are in a Keto Meringue Cookies?

I have got fantastic news for you. Our recipe for Sugar-Free Meringue Cookies has almost 0 carbohydrates. 
With my calculation, 10 pieces of this deliciousness bring you to 1 gram of carbohydrates. And believe me. You will not be able to eat more than that. 

What liquid sugar sweetener is good to use?

As I have made this recipe with our homemade Sugar-Free Simple Syrup Recipe, I have used it as a base Allulose. 

Simple Syrup made with allulose makes the cookies a bit soft and takes longer to dry, but you get the best flavor. 

Once Allulose Meringue cookies are dehydrated, they do not have to be stored in an airtight container to stay crispy. I have had them on our table for over a week, and they were still perfectly crisp. 

Erythritol Meringue as a base works as well, but to me, because you have to use lots of it, in the end, it gives you that strong cooling, almost spicy aftertaste. 

You can also use store-bought liquid sweeteners such as:

Flavored Meringue Cookies

As we all know, even Sugar-Free Meringue Cookies can be made with different flavors or colors using either sugar-free syrups or extracts.

I am giving you a few suggestions for Meringue Cookies Flavors:

Sugar Free Meringue Cookies.#sugarfree #keto #lowcarb #paleo #meringues #ketokids #fitfood #healthyfood #ketogenicdietrecipe #lowcarbrecipe #sukrin #diabetes
homemade keto cookies

How To Make Sugar Free Meringue Cookies

To get the best firm and crunchy Sugar-Free Meringue Cookies, I will try and describe every step of the recipe for you. You can also look at our video to get the best ideas visually as well. 

Recipe for Meringue Cookies

Kitchen Gadgets needed:

  • Cooking Pot
  • Hand mixer
  • Kitchen machine
  • Piping Bag with a tip
  • Baking tray
  • Silicone sheet

Ingredients needed:

*Exact measurements are listed in the recipe card below.


First Step: Ingredients needed to make Homemade Sugar-Free Meringue cookies

Start preparing all of your ingredients which are only a sugar-free liquid sweetener and an egg white.

I have in this recipe used our sugar-free simple syrup with Allulose sweetener as a base.

Ensure the egg is at room temperature to get the best stiff peak once whisked.

Keto Cookies ingredients needed
Sugar Free Meringue Cookies

Second Step: Warming up the sweetener together with egg white. 

Using a double boiler, or as you see in the video, in my case, a cooking pot with the bowl from the kitchen machine, bring it all to boiling.

It is easier to use a bowl from your kitchen machine as you’re going to keep whisking it inside the machine later on.

Sugar Free Meringues warming up sweetener and egg white
Keto Meringue Cookies

Third Step: Whisking ingredients over a double boiler

Once the ball is warm, place your liquid sweetener and egg white, and using a hand whisk, keep whisking until you get a white foamy consistency.

For better visual steps, please look at our video for visual details.

Low Carb Meringue Cookies whisking the first foam
Keto Cookies

Fourth Step: Whisking with the Kitchen Machine

Once you get the white foamy consistency, stop the double boiling process and dry your bowl from outside.

Place it into your kitchen machine and whisk until you get a beautiful white stiff peak.

Keto Meringue whisking until stiff peak
Sugar Free Meringues

Fifth Step: Piping bag

Prepare your piping back with a tip you prefer.

I found it easiest to use a tall glass to place the piping back in to make filling much more manageable.

Sugar Free Meringue Cookies adding into the piping bag
Keto Meringue

Sixth Step: Pipe and bake

Using a piping bag with a tip, fill it all up with meringue icing and start piping little meringue cookies on your baking sheet covered with silicone or parchment paper.

Place into the oven and bake at 90 Celsius or 195 Fahrenheit for 2 to 3 hours.

Depending on which liquid sweetener you have used, your meringue cookies might not become fully dry. You can either keep baking it for longer in the oven or place them into a dehydrator to fully dry and crisp.

Sugar Free Meringue Cookies without Cream of Tartar piped on a silicone sheet
Low Carb Meringue Cookies

Tips and Tricks:

  • Eggs – egg whites need to be at room temperature to get the best stiff peak.
  • Liquid sweetener replacement – if you do not want to make our recipe, you can pick store-bought sweeteners, such as  Sukrin Maple Syrup, Sukrin syrup gold, Sukrin Caramel Syrup, ChocZero Vanilla Syrup, or any thick liquid sugar-free syrup.
  • Baking time – baking time depends on the liquid sweetener you use. Some require longer and some a few hours less. 
  • Dehydrator – you might use a dehydrator for approximately 4 hours if your cookies do not dry and crisp in the oven. 
  • Storage – kitchen counter with our allulose base simple syrup 


What if my sugar-free meringue cookies are not fully dry?

Depending on the liquid sweetener you have used, this might be the case. 

You can either leave it to bake in the oven for a few hours longer and then switch the heat off and let it stay in the oven overnight.

You can also place the cookies into the dehydrator for approximately 4 hours, which will help them fully dry, crisp, and firm.

How do you store Sugar-Free Meringue Cookies?

If you make those sugar-free meringue cookies with our simple syrup sweetener recipe, you can leave them on the kitchen counter.

There are some store-bought sweeteners, which might require you to keep your keto cookies in an airtight container to keep them fully crispy.

Can meringues get soggy?

Using our Recipe with Allulose based sugar-free simple syrup, they do not get soggy even after weeks placed on the kitchen counter.

But depending on the type of store-bought sweetener you use, yes, if you do not keep them in an airtight container, they do get soggy after a while.

If hat occurs, place them on the table just before serving and if not consumed, they go back to the container. Otherwise, if left for a day or two just outside on a table, they do get softer and a bit sticky.

Can you freeze Keto Meringue Cookies?

I would not suggest freezing them, as they might soften while thawing.

Pin for later

Keto Meringue Cookies in a bowl
Sugar Free Meringue Cookies

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Please give this Recipe 5 Stars.

Yield: 160 pieces

Sugar Free Meringue Cookies

Keto Meringue Cookies in a coffee cup

Those Sugar-Free Meringue Cookies without cream of tartar are a perfect combination of Swiss and Italian Meringues, but as a healthier alternative. Fully Keto, Low Carb, Gluten-Free and perfect for Diabetics, those Keto Cookies can be served throughout the whole year, not only for Christmas.

Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes


  1. Heat up the oven on 90C or 195F
  2. Prepare a double boiler and bring water to boil
  3. Reduce the temperature, so boiling is not extreme and add mixing bowl on top. (see video)
  4. Add syrup and egg white into the bowl and with hand-mixer keep mixing until fluffy white consistency appears
  5. Keep mixing 3-4 minutes, until you see that the consistency is not changing anymore
  6. Remove from the boiler and immediately add into the stand mixer and mix it on high until you get a stiff peak
  7. Once completely stiff, add the mixture into the piping bag and pipe meringues onto silicon sheet. I was able to make 160 small pieces, but depending on the size, you can calculate
  8. Once piped, place it onto a baking tray and into the oven for 2 hours
  9. After 2 hours, check if the meringues are dry. If yes, take them out of the oven to let it cool.
  10. If not yet completely dry either let them in the oven for few more hours or switch off the oven and let meringues sit inside to finish the drying process.


  • Eggs - egg whites need to be at room temperature to get the best stiff peak.
  • Liquid sweetener replacement - if you do not want to make our recipe, you can pick store-bought sweeteners, such as Sukrin Maple Syrup, Sukrin Syrup Gold, Sukrin Caramel Syrup, ChocZero Vanilla Syrup or any thick liquid sugar-free syrup.
  • Baking time - baking time depends on the liquid sweetener you use. Some require longer and some a few hours less. 
  • Dehydrator - you might use a dehydrator for approximately 4 hours if your cookies do not dry and crisp in the oven. 
  • Storage - kitchen counter with our allulose base simple syrup 

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Nutrition Information



Serving Size


Amount Per Serving Calories 26Carbohydrates 1gFiber 0g

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Sunday 28th of August 2022

Hi, could you explain a bit more in depth of your experience using a homemade alluose syrup as a sweetener in these? The recipe was a bit confusing, thank you!


Monday 29th of August 2022

I have tried making them with my own simple syrup, which recipe is on the site as well. What I have experienced was, that in the oven the meringues did not dried fully. Still were great, but a tad sticky to the touch later on. I have then placed them all into a dehydrator until fully dried and that was the best move. They became even more crunchy and stayed like that for a whole week left on the kitchen counter.


Tuesday 21st of June 2022

Hello, will store bought alluose syrup work for these?


Tuesday 21st of June 2022

Should work, if it is thick as on the video.


Wednesday 12th of May 2021

Need to know if anyone has experimented using straight MONKFRUIT (only) liquid sweetner to makes these? I know it took you 4 yrs, and I totally get that, but there's gotta be an additional way with a universal substitute to the fiber syrup?

I've actually tried to pull it of,though going for the no heat French version w the MONKFRUIT & somewhat succeeded using egg whites along w dehydrated egg whites I bought on Amazon to thicken it up a bit, along with CREAM OF TARTAR to help stiffen (I've also heard of using lemon juice or even vinegar to help with stiff peaks. I have a LOT of flavorings, so problemo there - by my 2nd batch (though edible) seemed more like an incredibly light, melt in your mouth before you could enjoy it type of wafer.... kind of like a communion wafer, to be honest. I think it needs something else that would thicken it up more (as starch & the hefty amt of powdered sugar do in the real version)

I'm wracking my brain trying to think of how this recipe could be tried w MONKFRUIT instead - as these ingredients not common in US & other sweetners are just awful. 100% MONKFRUIT liquid sweetner would only need a few drops bc its sooo sweet (wout aftertaste) & its has ZERO calories or effect on KETO. I am dying for something sweet & KETO friendly I can make, as I'm getting so sick of Atkins bars (that you still have to watch), as I've also gotten kicked out of Ketosis for some reason I'm still trying to figure out (& think I'm blaming those bars at the end of my day).


Thursday 27th of May 2021

I have not had any experience with Monk Fruit liquid sweetener. I am not sure if that will work. But what I have found out from my years of trials is, that it needs to be a liquid sweetener, which is pretty thick. More like honey. As I have mentioned in the post, the first time I have made them successful was with one type of Sugar-Free honey, which unfortunately is not anymore available.

Ruby Cornista

Sunday 4th of April 2021

thank you for sharing this product. I wonder if this will actually work for keto macarons to make them rise and have feet?


Saturday 10th of April 2021

Not sure as I feel the consistency is a bit thicker than the one needed for Macaroons. But you never know. If you do try it please let me know. Now I am curious as well.


Monday 15th of February 2021

Hello from California! Your meringue recipe is by far the best I’ve ever tried that tastes authentic when removing regular sugar.

Sukrin clear is the best but they are no longer selling it, it has been discontinued across all selling channels including Amazon.

How can I make the marine cookie recipe without the Sukrin clear? And have it taste like the real thing in addition to texture? Thank you so much! XO


Saturday 20th of February 2021

I have done it previously with one type of Sugar-Free Honey, which is not available anymore as well. But, I am planing to try and make one recipe with allulose as I do believe, that should work.

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