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Sugar-Free Keto Meringue Cookies Recipe

Those Sugar Free Keto Meringue Cookies Recipe is made with Just 2 Simple Ingredients and only 1 gram of Net Carbs for 10 Pieces. Those Light and Fluffy, with Crispy Exterior Sugar Free Meringue Cookies, are Delicious and Healthy Low Carb Alternative

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

Use them as a decoration for any of our cakes and gingerbread village, place them on top of wild blueberry cheesecake or hot chocolate for an extra unique look.

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Newsletter and Keto Free Ebook

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 people with diabetes, those keto cookies can be served throughout the year, not only for Christmas.

Keto cookie recipes

It is a perfect addition to your big Christmas cookie basket for your friends.

Mix them with gingerbread cookies, crescent, shortbread, or butter cookies.

If that is not enough, you can add our peanut butter and Nutella cookies.

And if you still feel you need more, our collection of over 42 easy keto cookies should help.

Meringue cookies

Finally, you can enjoy easy-to-do and real-taste low carb meringue cookies without cream of tartar in your lifestyle. Only 2 ingredients, and you are done.

Our recipe for keto meringue cookies has been one of the most difficult for me to develop.

Sugar Free Meringue Cookies Recipe
Sugar Free Meringue Cookies Recipe

What are meringues?

Classic meringues are cute little cookies crispy on the outside and a bit chewy on the inside, always made with egg whites and powdered sugar.

Lots of real sugar.

Like XXL lots of sugar.

How are regular meringues done?

Adding a bit of starch is then whipped into a perfect stiff peaks form and baked into perfection. We all love them, but except for egg white and sometimes a bit of lemon or vanilla, none of the other ingredients are allowed in our lifestyle.

If you try the keto version with any powdered sugar alternative we use, they all need to bring everything together to get those meringues a perfect taste. And believe me, I have tried it at least 100 times.

If you use granulated sugar like 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 decoration. 

You can use a powdered sugar substitute like monk fruit – allulose blend.

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

Different types of meringues:

After writing this article, I have gone to do a bit of research to know what types of meringues exist, and have found out we 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 is where egg whites are first warmed and whisked until cooled.

And since I had no idea those 3 types exist, looking at my invention, following our guidelines, you are going to produce a perfect mixture of Swiss Italian sugar-free meringue cookies. 

Perfect Low Carb Meringue Recipe

This recipe, or a perfect meringue, took me 4 years to develop. Meringue has been and still is one of my best sweets since childhood.

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

My recipe follows a similar method for making sugar-free keto marshmallows, which you should try.

How many carbs are in meringue cookies?

I have got fantastic news for you. Our recipe has almost 0 carbohydrates. 0 net carbs per cookie. Zero carb cookies.

With my calculation, 10 pieces of this deliciousness bring you 1 gram of carbohydrates. And believe me. You will only be able to eat that much. 

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

Why sugar free keto meringue cookies?

When we started a low-carb lifestyle, this was one of the first sweet treats I wanted to make.

I have searched the whole internet for a good recipe. This was like 8-9 years ago. There was little on the net, but I have tried every recipe I found. All of them came up as different from the real ones.

Then we moved, and I found some sugar-free honey, perfect for my baking.

Quite a few recipes I have made worked perfectly with this brand, and I have developed an excellent meringue recipe that finally worked. But they have stopped producing it.

A year later, I found another great replacement, only to discover that another product was discontinued after another year.

Story of my meringue cookies development

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.

I LOVED IT. You can put it onto any cake you desire. Once the meringue frosting was made, O MY. I can’t stop thinking about it.

It was just divine. As I was making it, the consistency reminded me so much of my all time years of trials. I placed whatever was left into the Icing bag and made a few meringues to try. Straight into the oven. AND?

VOILÀ

My IDENTICAL Meringue Cookies were born.

Finally.

After like 4 years, I have almost given up on them.

The best part is you only need 2 ingredients.

Only 1 egg white and our special ingredient. And you can use this recipe for meringue, icing, frosting, Pavlova, use it as a decoration, you name it.

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

Make keto meringue cookies with a special ingredient 

A special ingredient:

Sugar-free simple syrup

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

Something you can compare 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 the outside. It is also great to sweeten your tea or coffee, making caramel or adding it to a sauce.

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 as a base allulose. 

Simple syrup made with allulose makes the cookies 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. 

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

Flavored meringue cookies

As we all know, even those cookies can be made with different flavors or colors using 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
meringue cookies homemade

How to make sugar free meringue cookies

To get the best firm and crunchy cookies, I will describe every step of the recipe for you. All of the measurements are in the recipe card below. You can also look at our video to get the best visual ideas.

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.

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STEP-BY-STEP INSTRUCTIONS FOR MAKING THE BEST SUGAR-FREE MERINGUE RECIPE

First step: Prepare ingredients

First, turn the oven to a low temperature.

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 room temperature egg white is free of any yolk to get the best stiff peak once whisked.

Keto Cookies ingredients needed
Sugar Free Meringue Cookies

Second step: Warm 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.

Using a bowl from your kitchen machine is easier as you will keep whisking it inside the machine later.

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, beat the egg whites until you get a white foamy consistency.

For better visual steps, please look at our video.

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 the outside.

Place it into your kitchen machine and continue to beat on a medium speed to high until you get a beautiful stiff white peak.

To check for peak consistency, turn your bowl upside down without it falling.

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, add meringue mixture to a piping bag and start piping little meringue cookies onto your parchment paper lined baking sheet. Allow the cookies to set for a minute or two.

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 get only partially dry. You can either keep baking it for longer in the oven or place them into a dehydrator to fully dry and crisp.

Once you feel they are almost done, turn off the oven and let the meringue cookies sit. Leave the meringues in the oven with the door closed and let the cookies to cool completely.

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

FREQUENTLY ASKED QUESTIONS AND ANSWERS

Can you make meringue without egg whites?

Egg whites are a must for this recipe. But you can use a carton egg whites instead.

Can you make french meringue cookies?

Since I found years ago that liquid sweeteners work the best, I have never tried meringue cookies made with powdered sweeteners.

I might make a new recipe for egg white cookies with powdered allulose, as I believe those new sweeteners would work much better as the ones I tried years ago.

Can I add cream of tartar to make meringue?

Cream of tartar helps stabilize egg whites while whisking. I have not discovered that my cookies will fall or flatten without it and therefore feel no need to add it. But if you think your egg whites are getting better peak using the cream of tartar, please add it in.

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

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

This might be the case, depending on the liquid sweetener you have used. 

You can either leave it to bake in the oven for a few hours longer, 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 meringue cookies?

If you make this keto recipe with our simple syrup sweetener, you can keep the meringues on the kitchen counter once the cookies are done.
Some store-bought sweeteners might require you to keep your 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 of being placed on the kitchen counter.

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

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

Can you freeze meringue cookies?

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

Other easy keto desserts

Pin for later

Keto Meringue Cookies in a bowl
Sugar Free Meringue Cookies

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Yield: 160 pieces

Sugar Free Keto Meringue Cookies Recipe

Keto Meringue Cookies in a coffee cup

Those Sugar Free Keto Meringue Cookies Recipe is made with Just 2 Simple Ingredients and only 1 gram of Net Carbs for 10 Pieces. Those Light and Fluffy, with Crispy Exterior Sugar Free Meringue Cookies, are Delicious and Healthy Low Carb Alternative.

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

Instructions

  1. First, turn the oven to a low temperature. Start preparing all of your ingredients which are only a sugar-free liquid sweetener and an egg white.
  2. 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.
  3. Once the ball is warm, place your liquid sweetener and egg white, and using a hand whisk, beat the egg whites until you get a white foamy consistency.
  4. Once you get the white foamy consistency, stop the double boiling process and dry your bowl from the outside. Place it into your kitchen machine and continue to beat on a medium speed to high until you get a beautiful stiff white peak.
  5. Prepare your piping back with a tip you prefer.
  6. Using a piping bag with a tip, add meringue mixture to a piping bag and start piping little meringue cookies onto your parchment paper lined baking sheet. Allow the cookies to set for a minute or two. 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 get only partially dry. You can either keep baking it for longer in the oven or place them into a dehydrator to fully dry and crisp.

Notes

  • 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

Yield

16

Serving Size

10pc

Amount Per Serving Calories 26Carbohydrates 1gFiber 0g

Did you make this recipe?

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Last Updated: November 28, 2022
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Jules

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!

Zuzana

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.

Jules

Tuesday 21st of June 2022

Hello, will store bought alluose syrup work for these?

Zuzana

Tuesday 21st of June 2022

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

jamoomoo

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).

Zuzana

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?

Zuzana

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.

Dawn

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

Zuzana

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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