“I made a batch of these mini keto meringue bites to use in a blueberry mess I was playing around with one day. They are so delightful and a perfect sweet treat to pop into your mouth. (They lasted about half a day in my house with Funnyman’s sweet tooth!) Add them to whipped cream and some berries and you have yourself a tasty mess!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Mini Keto Meringues…
Egg whites are a highly nutritious food and offer several health benefits. They are an excellent source of high-quality protein containing all the essential amino acids needed by the human body. This makes them a complete protein source. Protein is essential for muscle repair, growth, and overall body maintenance.
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Egg whites are very low in carbohydrates, making them a suitable choice for individuals following a keto diet. They contain several vitamins and minerals, including riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), and selenium. These nutrients play important roles in energy metabolism and antioxidant defence systems.
Egg whites are a good source of biotin, also known as vitamin H. Biotin is essential for healthy skin, hair, and nails.
It’s worth noting that while egg whites are a healthy and nutritious food, the yolks also contain important nutrients such as vitamins A, D, E, and K, as well as healthy fats, including omega-3 fatty acids. So, be sure you are eating whole eggs too!
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for these Mini Keto Meringues, as well as all the Desserts on Fats of Life®.
Mini Meringue Bites
Per serving
Ingredients
- 4 egg whites
- 50 g (1.8 oz) powdered erythritol, confectioners
- 1/2 tsp cream of tartar
- 1/2 tsp vanilla essence
Instructions
- Preheat the oven to 100°C (fan oven). This is 120°C for conventional ovens (or 210°F / gas mark 1).
- Add the egg whites, sweetener, cream of tartar and vanilla essence to a clean bowl. Use a mixer to whip to stiff peaks.
- Gently spoon the mixture to a piping bag fitted with a medium-size nozzle. Prepare two large trays lined with baking paper and proceed to pipe small little blobs onto the trays. Place the trays into the oven for 1 hour.
- After 1 hour, switch the oven off and allow the meringues to cool completely.
- After approximately 2 hours, remove the meringues and place in an airtight container …. Although they won’t last long!
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving (approx. 5 mini meringues)Calories 5.5Kcal / 23kJ
Fat 0g
Carbohydrates 0g
Protein 1.4g
Allergens
Eggs
See all the Dessert recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx