Diabetes Bites - curated collection of recipes for type 1 & type 2 diabetes

A curated collection of recipes for type 1 and type 2 diabetes by a diabetes educator and nutritionist, complete with nutritional information.

Keto Meringues

Original Recipe: madcreationshub.com


  • 6 large egg whites with no traces of yolk, room temperature, and very fresh
  • 1 teaspoon cream of tartar
  • 2/3 cup powdered erythritol or allulose (powdered erythritol)
  • 1/4 teaspoon xanthan gum
  • 2 teaspoons vanilla extract
  • 1 teaspoon vinegar plus extra to clean the bowl
  • Cocoa powder or Food color of choice (optional)



          • Clean a mixer bowl thoroughly with vinegar and a paper towel. Dry well.
          • Use an electric mixer to whisk egg whites and cream of tartar until stiff peaks form. Add sweetener 1 teaspoon at a time mixing well after each addition
          • Add in xanthan, vanilla, and vinegar, and mix well.
          • Add a few drops of color to your mixture and swirl or fold in; careful not to over-mix and lose the volume from the egg whites.

          OVEN METHOD

          • Preheat oven to 300 degrees F.  Line a large baking tray with parchment paper.
          • Spoon or pipe meringue onto parchment into desired shapes
          • Turn the oven down to 210 degrees F.
          • Bake for 90-110 minutes.
          • Turn off the oven and leave meringues to cool in the oven for 3 hours or overnight. Keep the oven door closed.


          • Use fresh room-temperature egg whites. Ensure no traces of yolk are in the eggs and fresh (and pasture-raised) are best.
          • Use powdered erythritol, allulose or baking blend sweetener for the keto meringues.
          • Do NOT use xylitol. It will result in a chewy rubbery meringue.
          • Store in an airtight container for up to 2 weeks. If they do go soft simply re-crisp in the oven.
          • Can I make this keto vegan? Yes, you can! Simply replace the egg whites with twice-drained aquafaba (the liquid part) from a can of chickpeas. Aquafaba is of negligible carbs and is the perfect egg white replacer in this recipe.
          • This recipe will make a lot of mini meringues. Honestly, there are no rules to the size, as the carbs and calories in a keto meringue or pavlova are negligible. With this recipe I find a little goes a long way.
          • Serving suggestion:  cream and berries.