Looking for a snack to enjoy while on an Egg Fast? These stevia sweetened sugar free meringue cookies have about zero carbs so they are safe on a keto diet.
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Today is the last day of my five day egg fast and I’m giving the recipe for the sugar free meringue cookies that I’ve snacked on during the week. There is no fat or egg yolks in this recipe so they should be eaten with a yolk and ounce of fat if you want the proper egg to fat ratio.
So far, I have been very impressed with the results. After 4 days of eating only egg meals and snacks, I have lost 3.6 pounds. That’s pretty good for a small person like me who started at around 128 pounds and has been following a low carb high fat lifestyle for a long time. A heavier person would likely lose more weight.
Some people experience what’s called the Keto Flu while on an egg fast. I can tell you that I felt great this whole week with tons of energy. My body is already accustomed to eating low carb high fat foods so that may be why I didn’t feel sick.
I tested myself before going on the fast, and I was not passing ketones according to a ketone strip. On my first day on the egg fast, I watched the strip move from no ketone detected to the pink area in the lower mid range. I stayed in that darker pink area and never got to the really dark colors. They say a lot of people do best losing weight while in the middle of the color range.
Although I set out to only do a five day egg fast to kick start ketosis and weight loss, I’m so happy with the results that I will continue with two egg fast meals a day along with one low carb high fat meal.
Since I’m wanting to continue losing weight, I’ll also continue monitoring ketone levels and keeping my daily carb intake very low. I may have to make adjustments to see what carb level is best for me.
Below is what I ate the last two days along with my early morning weight prior to eating or drinking. To see what I ate the first two days, check out my previous post.
Day 3
Morning weight: 125.6 pounds
Breakfast: 3 eggs, Bulletproof Coffee
Morning Snack: 1 egg, 1 organic string cheese
Lunch: egg salad
Dinner: Egg Fast Breakfast Biscuit Sandwich, Bulletproof Coffee, 3 Meringue cookies
Day 4
Morning weight: 124.8 pounds
Breakfast: 1 HBE, egg salad
Morning Snack: 1 HBE, 1 organic string cheese
Lunch: egg salad, can of black cherry Zevia soda
Afternoon snack: Bulletproof Coffee, 3 Meringue Cookies
Dinner: Egg Fast Breakfast Biscuit Sandwich, Bulletproof Coffee, Microwave egg dessert (1 oz cream cheese, 1 tablespoon butter, 1 egg, 1/4 tsp cinnamon)
Day 5
Morning weight: 124.2 pounds
As I move further into the fast, my weight loss is beginning to taper off. This is normal and what I would expect, especially for a person like me who doesn’t have a lot of weight to lose.
My morning weight should be about 123 pounds so I only had about five extra pounds to lose. I do anticipate I may gain a little weight back when I start to slowly add regular low carb high fat food.
Like most people, I tend to carry an extra five pounds that are the most stubborn to come off. When I got married twenty years ago, I weighed 118 pounds.
Now in my forties and having three kids, I am super happy that I’ve been able to manage my weight and can still fit in my wedding dress. My secret? Low carb eating of course!
Are you interested in starting an egg fast to lose weight? I encourage to join the Egg Fast Diet – Fluffy Chix Style where I’ve been hanging out lately to get support during my Egg Fast.
The group was started by Sooze Gibbs of Fluffy Chix Cook which a blog that has lots of Egg Fast and low carb high fat recipes. Sooze’s Egg Fast Breakfast Biscuit is to die for! These low carb keto sugar free meringue cookies are pretty yummy too.
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Egg Fast Sugar Free Meringue Cookies
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Ingredients
- 5 egg whites
- 1/4 teaspoon + 1/8 teaspoon cream of tartar about 1.27 grams
- 3/4 teaspoon SweetLeaf stevia drops
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Preheat oven to 215°F.
- Line two cookie sheets with parchment paper.
- Beat egg whites with cream of tartar until they begin to form soft peaks.
- Slowly add the stevia while continuing to beat the egg whites until stiff peaks form.
- Spoon drops of the beaten egg whites onto the prepared cookie sheets.
- Bake for about two hours or until cookies begin to brown.
- Leave cookies in warm oven to brown to desired color.
Notes
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Nutrition
Additional Info
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
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Lisa MarcAurele has been creating low carb recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Erin says
I made these similar to your recipe. I used 3 egg whites, stevia, and sugar free strawberry jello. I didn’t have any cream of tartar, but will try it next time. It still came out fluffy, and a marshmallow like when out of the oven, then crisped up after cooling. Very tasty!
Lisa MarcAurele says
Interesting. Thanks for sharing the strawberry meringue option!
See says
When you mention yolk in a bulletproof coffee just for my fyi is it raw…?
Lisa MarcAurele says
Yes. It usually safe to consume eggs raw.
Joy says
Raw eggs are safe only if they are not washed, as washing wipes off the protective coating. Better to buy from a farmer than a commercial source.
Lisa MarcAurele says
Thanks for that info! I’ve never had an issue with raw eggs and I never wash them.
Jordi says
great! can I replace the cream of tartar with baking powder?
Lisa MarcAurele says
Baking powder doesn’t work well in meringue. It really needs cream of tartar.
Kristi Block says
Has anyone tried to make these savoury? How wouldnthat be, as a vessel for an egg sandwich?
Lisa says
Those would be cloud eggs.
Lauretta Payne says
Anita:
That’s because most measuring spoon sets don’t include a 3/8 tsp measure.
Vicki Lee says
What speed do you beat egg Whits and tarter.
Low, Medium or High.
Lisa says
i do it on high in a stand mixer.
Stephanie says
Any suggestions pn hiw to prepare the leftover egg yolks?
Lisa says
I like to make an egg custard. Sometimes, I just scramble them with some low carb milk and make an omelette.
Elle Roods says
I made these and to me they taste like the outside of a medium rare roasted marshmallow. Super easy. Nothing to it. Of course, I always use less sweetener than called for. I could eat them all. Num num num.
Lisa says
I agree, the less sweetener, the better.
Anita says
Please can u specify the cream of tarter in grams sorry I am confused as you have given 2 portion of cream of tarter to add.
Lisa says
It’s about 1.27 grams.
Emma C says
I have two quick questions:
Do you know if you are able to forgo the tartar and just use egg whites with stevia?
You can put egg yolk in coffee?!! Would it not clump or taste weird?
Lisa says
I’m not a fan of putting egg in my coffee, but some do. The cream of tartar helps the whites stay stiff. It should work without, but the whites may get soft or runny.
Megann says
I hope I’m not just overlooking it, but I don’t see how/where to store these. Should they stay fresh in fridge or where & for how long in your experience? Thank you!
Lisa says
I usually store low carb treats in the refrigerator, including these.
MamaHammitt says
Meringue cookies aren’t supposed to be brown, if they turn brown, you’ve burned them. Also, if you want them to look nicer, put the mixture into a icing bag with a #32/star tip and pipe them onto a baking sheet.
Lisa says
Goot tip! I actually like mine crunchy so I purposely bake a bit longer.
Elizabeth says
I know this is probably late but I wanted to ask if I have 3 cookies, would that be equal to 1 egg yolk? (3 cookies plus 1 egg yolk plus 1 TBS butter)
Lisa says
For one egg white, you’d need to eat like 9 cookies.
ellen says
You don’t say when to add the cream of tartar in the recipe instructions.
Lisa says
It’s beaten in with the egg whites.