With berry season in full force and seeing just about every recipe with some sort of berry included, I thought a keto dessert was in order. Pavlovas to me seemed like the perfect dish for a great crisp and a bright fresh flavor. Not only do they taste great, but all the ingredients come together to balance itself out.
The creamy filling paired with the fluffy, vanilla-infused crust makes for a perfect bite when the burst of the bright raspberry comes through. The richness and acidity balance each other out perfectly to create a dessert worth sharing. It ended up being quite great in macros, too! Feel free to grab a lemon slice and spritz over the top right before serving.
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Yields 6 servings of Keto Raspberry Pavlovas
The Preparation
Base:
- 4 large egg white
- 1/2 cup erythritol
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice
- 2 teaspoons xanthan gum
Topping:
- 1 cup raspberries
- 2 teaspoons fresh mint, leaves
Filling:
- 1 cup frozen berries
- 1 cup heavy whipping cream
The Execution
1. Preheat oven to 300°F. Separate 4 eggs carefully and beat the egg whites until they’re foamy. No egg yolk should be in the bowl!
2. Add in erythritol a little at a time while beating. The mixture should result in stiff peaks. Once it’s stiff, add in vanilla and lemon juice and xanthan gum and fold in with a silicone spatula.
3. Line a baking sheet with parchment paper and use a pencil to outline a cup or bowl to guide you when spooning the pavlova mixture. This recipe makes 6 mini pavlovas about 5 inches in diameter.
4. Spoon the pavlova batter so that it’s roughly the size of each circle you’ve drawn. Using the back of a spoon, create a dip/well in the center for the filling later.
5. Bake for an hour. The pavlovas should turn a crisp, golden brown.
6. While the pavlovas are cooling, prepare the creamy filling. Measure out 85 grams of mixed frozen berries. Strawberries, blueberries and blackberries work well to make a beautiful purple color.
7. Blend with a cup of heavy cream for about 3 minutes so the mixture is thick enough to spoon.
8. Spoon some of the frozen berry mixture into each pavlova.
9. Garnish with some fresh raspberries and enjoy!
This makes a total of 6 servings of Keto Raspberry Pavlovas. Each serving comes out to be 178 calories, 14.6g fats, 4.1g net carbs, and 4g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 4 large egg white | 69 | 0.2 | 1 | 0 | 1 | 14.4 |
| 1/2 cup erythritol | 19 | 0 | 0 | 0 | 0 | 0 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.6 | 0 | 0.6 | 0 |
| 1 teaspoon lemon juice | 1 | 0 | 0.3 | 0 | 0.3 | 0 |
| 2 teaspoon xanthan gum | 31 | 0 | 7.4 | 7.4 | 0 | 0 |
| 1 cup raspberries | 64 | 0.8 | 14.7 | 8 | 6.7 | 1.5 |
| 2 teaspoon fresh mint | 0 | 0 | 0.1 | 0.1 | 0 | 0 |
| 1 cup frozen berries | 65 | 0.6 | 15.4 | 5.6 | 9.9 | 1.4 |
| 1 cup heavy whipping cream | 809 | 85.9 | 6.5 | 0 | 6.5 | 6.8 |
| Totals | 1071 | 87.5 | 45.8 | 21 | 24.8 | 24.1 |
| Per Serving (/6) | 178 | 14.6 | 7.6 | 3.5 | 4.1 | 4 |
Keto Raspberry Pavlovas
Ingredients
Base:
- 4 large egg white
- ½ cup erythritol
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice
- 2 teaspoon xanthan gum
Topping:
- 1 cup raspberries
- 2 teaspoon fresh mint leaves
Filling:
- 1 cup frozen berries
- 1 cup heavy whipping cream
Instructions
- Preheat oven to 300F. Separate the eggs carefully and beat the egg whites until foamy. There shouldn't be any egg yolk in the bowl!
- Slowly add the erythritol, beating the mixture until stiff peaks form. Once stiff, add the vanilla, lemon juice, and xanthan gum, gently folding them in using a silicone spatula.
- Line a baking sheet with parchment paper. Trace a bowl or cup as many times as needed to use as a guide for where to spoon the mixture.
- Spoon the pavlova batter into each circle. Use a spoon to create a well in each pavlova for the filling.
- Bake for 1 hour, or until the pavlovas are a crisp, golden brown. Remove from the oven and let cool.
- While the pavlovas are cooling, prepare the creamy filling. Add the frozen berries to a blender or food processor.
- Blend with a cup of heavy cream for about 3 minutes, or until the mixture is thick enough to spoon.
- Spoon the frozen berry mixture into each pavlova.
- Garnish with the fresh raspberries and mint before serving. Enjoy!
Please be aware that fructose will kick you out of métis is more effectively than any other sugar, this is not a keto friendly dessert
Fructose is a high GI and pretty fast acting carb, but you can still consume berries in small quantities (they’re low carb for the volume especially with blackberries and raspberries). You definitely can stay in ketosis with treats every now and again, even including fruit.
Yes Fructose is generally to be avoided at all costs. The exception is in high fibre fruit, it is fine. So blueberries and raspberries and strawberries especially are high fibre and when you digest the fibre with the fructose you don’t absorbe all the fructose the more fibre the better. Otherwise yes fructose is the Devil as far as insulin spikes go. Sugar/sucrose is 50% fructose.
Love these. Baked some not so round ones based on your recipe. Just going with whipped cream with a little stevia, vanilla pod and a spoonful full of brandy mixed in. The only fruit is 5pcs fresh raspberries per pavlova, none frozen. They look nice. Wondering about the cooling effect of the erithrytol.
Haha, well I’m very happy to hear! For the cooling effect, you could reduce erythritol and use a bit more stevia. Or serve them cold 🙂
No cooling effect when eating with chilled cream. 🙂 I think you need pure erythritol due to the bulk needed. Did you ever get a good set custard with erythritol which doesn’t taste like omelette?
That’s good! I have had some good custards with erythritol, but they’re usually chocolate so it helps mask the flavor some.
I was thinking of trying some kind of non-chocolate egg vanilla set custard in ramekins possibly with chia seeds to help it be thick. Stevia for sweetness, no erythritol perhaps. I have not much experience of chia seeds as only did a chocolate pudding and it set solid! LOL Do you have anything with chia seeds that I have missed?
Hi deb, we have several recipes that feature chia seeds.
You might be interested in:
Strawberry Chia Seed Jam
//www.ruled.me/strawberry-chia-seed-jam/
Blueberry Banana Bread Smoothie
//www.ruled.me/blueberry-banana-bread-smoothie/
or!
Cinnamon Roll Oatmeal
//www.ruled.me/cinnamon-roll-oatmeal/
Hi deb, we have several recipes that feature chia seeds.
You might be interested in:
Strawberry Chia Seed Jam
http://www.ruled.me/strawbe…
Blueberry Banana Bread Smoothie
http://www.ruled.me/blueber…
or!
Cinnamon Roll Oatmeal
http://www.ruled.me/cinnamo…
Thanks for your reply. I have been perusing your site of course but couldnt find any custard type things so I had a go myself. I made banana custard in little ramekins. I used 200ml cream with 100ml of water, boiled it with vanilla bean paste, flavoured it with sweetener, banana essence, and whisked in 3 egg yolks while it was warm. I divided a banana between 6 ramekins, poured in the custard then added 3/4tsp of chai seeds to each remekin. I left them 30mins, stirred, stirred again 30mins later, chilled over night in the fridge and they set and the chia seeds were lumpy and lovely.
Mmmm deb, that sounds amazing!
OK,I tried them. No noticeable cool effect when eating with the crea!m and strawbs but a little when trying a corner of the meringue alone. Nosugar meringue means no chewiness, the only downside. Didn’t understand at first as they seemed rubbery in the oven. But left in oven to cool and they went kinda crispy. Now I am wondering how ling they will stay crispy for, how to store, can theyfreeze etc. Thank you for the wonderful dessert recipe. Didn’t like the idea of the frozen berry purple stuff but these meringues with plenty of Chantilly cream and a few fresh strawberries are a worthy treat.
I find things stay crispy when you leave them on the counter in a tupperware container vs. fridge (though they last less time). You could freeze them and re-heat, though I’m not 100% sure how they’ll do. If you do it, please let me know as I’m curious!
Never got around to freezing as used them up… But after 6 days in the fridge it went soggy. No prob though as put under the grill for 5 mins and it heated like originally and when cool was crispy again. So I think prob best to do a batch not too brown them brown them after a couple of days if gone soggy. great recipe. Thanks again. Actually I did LOADS of your keto recipes and generally found them to be just as you say on the recipe.
Thanks for letting us know – that sounds like what I’d do for the crispiness. I like keeping my baked stuff on the counter for a few days as I feel like it helps with the texture some. Next time give it a try 🙂
I have been combining keto with fasting. I usually go 48hrs without food. On the counter is not an option LOL as I would want one every time I passed it. LOL Keep up the good work. Your site is awesome. 🙂
This dessert was AMAZING and just what I needed for my sweet tooth fix on this low carb diet! Thanks so much for the great recipe…much appreciated. So much healthier than getting some pie from down the street 🙂
Thank you so much – really happy you liked it!
This is my first-ever meringue-based dessert, and it’s ABSOLUTELY FANTASTIC. Oh my gosh, just fantastic. Thank you for this lovely recipe!
I had to reduce the xanthum gum by half because mine turned into marshmallow the first time. But wow I was so impressed, pavola is my fave dessert 🙂
Oh boy! Sorry that didn’t turn out for you the first time. 🙁
Can the xanthan gum be replaced with something else?
Guar gum would work (2x as much), but I don’t think this is the answer you want. Generally, the gums are used as a thickener and are difficult to replace in this type of baking.