Keto Cherry Eton Mess (low carb, gluten free)

Keto Cherry Eton MessLiving on keto can get a little repeptitive at times and it does feel as though everything I eat is super savoury. I have a few sweet treats that I have on a regular basis like sugar-free jelly, double cream, and the peanut and chocolate fat bombs that make, but sometimes you want a proper dessert. Two things happened recently which really sowed the seed of making this dessert; firstly, I saw a recipe for keto meringues and secondly I realised how low-carb cherries are for fruit – 100g cherries is roughly 12g carbs, which is minimal compared to other fruits. Cherries are my absolute favourite fruit too, which is truly serendipitous! Here’s how I made it:

Keto Cherry Eton Mess
Author: 
Recipe type: Keto (Low Carb)
Cuisine: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
A low-sugar dessert made with cherry compote, meringue and double cream.
Ingredients
  • For the MERINGUES
  • 2 egg whites, room temperature
  • 3 tbsp erythritol
  • ¼ tsp vanilla extract
  • ⅛ tsp cream of tartar
  • ⅛ tsp salt
  • For the COMPOTE
  • 100g cherries, pitted, plus two with stalk on for decoration
  • 2tbsp water
  • 2tbsp erythritol
  • 100ml double cream
Instructions
  1. Preheat oven to 250F and line two baking sheets with parchment paper.
  2. Arrange oven racks on second lowest and second highest positions.
  3. In clean glass or metal bowl, combine egg whites, erythritol, vanilla, cream of tartar and salt. Beat on medium high until medium stiff peaks form and mixture becomes somewhat glossy. Do not beat until stiff.
  4. Spoon or pipe mixture into 10 large meringues.
  5. Bake for 18 to 20 minutes at 250F. Then reduce oven temperature to 200F and continue to bake for another 18 to 20 minutes, until crisp and tips are just starting to brown.
  6. Turn off oven and let meringues it inside for 2 hours or longer.
  7. Remove and carefully peel off parchment.
  8. Place your cherries in a blender with 2tbsp water and blend until almost smooth
  9. Pour the blended cherries into a small saucepan with 2tbsp of Truvia and heat on low until the mixture reduces and has an almost jam-like consistency
  10. Place in the fridge to cool
  11. Once your meringues are ready and your compote has cooled, layer them in a sundae glass or bowl by adding one layer of cream, some crumbled meringue and some of the compote.
Nutrition Information
Serving size: 1 Calories: 268 Fat: 24g Saturated fat: 14.9g Carbohydrates: 9.6g Sugar: 5.5g Sodium: 276.5mg Fiber: 9.8g Protein: 4.9g Cholesterol: 70mg

The whole dish has 9.6g carbs which is really reasonable for something so sweet and tasty! If you hadn’t old me, I wouldn’t have known that this was a low sugar dessert and I’m just waiting for someone to come over for dinner so that I can test it on them to see if they notice. Food like this is good for my soul; eating keto isn’t just a diet plan, it’s a way of life and knowing that I can have desserts like this without it needed to be a cheat meal is just brilliant!

Do let me know if you give this a go, or if you have your own variation on it.

 

Low Carb Tiramisu (recipe) – 3.2g carbs

Keto Tiramisu

When you’ve been on keto for a while, you often find that you have cravings for sweet food, or simply get sick of all of the savoury stuff you’ve been eating, and on really bad days even a sugar-free jelly just doesn’t cut the mustard. I also find that, apologies for the TMI, certain times of the month make the sugar cravings worse, and finding something on-plan that I can eat which will allow me to keep my head in the game is really important. I’ve seen a few different dessert options around the internet but one thing I’ve been wanting to try for ages is tiramisu. My husband doesn’t have anything caffeinated, so this seemed like the perfect opportunity to try a keto, de-caff tiramisu, but I promise it was nowhere near as boring as it sounds! It’s also completely grain and gluten free, which makes it ideal if you have other dietary restrictions. Here’s the recipe:

Low Carb Tiramisu (recipe)
Author: 
Recipe type: Dessert (low carb)
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 9
 
A low-carb, keto-friendly tiramisu recipe which contains zero grains and can also be made without caffeine!
Ingredients
  • ​For the ladyfingers
  • 5 eggs, separated;
  • 140g cream cheese
  • ¼ tsp. cream of tartar
  • 1 tsp. vanilla extract
  • 3tbsp erythritol (or sweetener of your choice)
  • ​​
  • For the filling(s):
  • 4 egg yolks;
  • 80ml whole milk
  • 230g mascarpone cheese
  • 240ml double cream;
  • ½ tsp. vanilla extract;
  • 3tsp erythritol or sweetener of your choice
  • 120ml strong coffee or espresso;
  • 2 tsp cocoa powder
Instructions
  1. ​Preheat oven to 150°C and line an 8x8 baking dish with parchment.
  2. Whip the egg whites and cream of tartar to meringue consistency
  3. In a separate bowl, beat together the egg yolks, cream cheese, vanilla, and sweetener
  4. Fold the yolk/cream cheese mixture into the egg whites
  5. Transfer to baking pan and bake for 30 minutes.
  6. Remove from the baking pan and leave to dry for a few hours - DO NOT REFRIGERATE!
  7. Making the zabaglione
  8. Constantly whisk egg yolks, sweetener, and milk in a saucepan over low-medium heat until "fluffy" and hot. Cool in fridge
  9. When cool, beat the yolk mixture together with the mascarpone.
  10. Whipped Cream
  11. Beat the cream with the vanilla (and sweetener, to taste, if desired) until stiff.
  12. Construction
  13. Split the "cake" into two layers. Cut into "ladyfinger" shapes if desired.
  14. Put one layer of the cake in your serving dish and generously brush/sprinkle/otherwise douse with coffee.
  15. Spread a layer of the zabaglione on the coffee-soaked cake;
  16. Spread a layer of whipped cream over this.
  17. Dust with cocoa powder.
  18. Another layer of the coffee-soaked cake
  19. Another layer of the zabaglione
  20. Another layer of the whipped cream
  21. Final dusting with cocoa powder.
  22. Refrigerate for at least 2 hours before serving to allow to firm up and come together.
Nutrition Information
Serving size: 1/9 Calories: 339 Fat: 32.5g Carbohydrates: 3.2g Sugar: 2.4g Sodium: 63.4 Fiber: .3g Protein: 7.7g

I had absolutely no idea what to expect from this tiramisu, especially with the “cake” part because of the complete lack of flour or substitute grains, but it was genuinely delicious. I tried a bit of the cakey part while I was building and I’d be happy to eat it all by itself! Husband tried it and loved it too – it’s been years since he’s been able to eat tiramisu because all of the others contain caffeinated coffee, so his standards may have been lowered, but he went back for seconds AND had some on day 2, as well which is a pretty decent endorsement.

The whole thing does take a fair amount of prep and separate periods of baking and mixing, so it’s not something that can be whipped together really quickly but I would happily make this for a planned meal if we were having people over and I think it would be passable with non-keto eaters too. Husband and I both said we could barely tell the difference!

For me, being successful at staying on keto has been about willingness to try new things and experiment in the kitchen and this is one experiment that I’m not only thrilled to have done but also one that I’ll definitely be repeating in the future.