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These yummy keto meringue cookies are stevia sweetened and made with only egg whites and cream of tartar. At almost zero carbs, they’re perfect for keto and anyone on an egg fast!
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Can you ever have too many zero carb snacks?
Okay, these low carb meringue cookies aren’t QUITE zero carbs. They have 0.1 net carbs per three cookies. That makes them a pretty keto friendly treat if you ask me.
I also like sugar free meringue because it’s super low in calories.
Each cookie only has 2 calories. They’re perfect when you just want a little something sweet and crunchy without adding calories or carbs. You can also sweeten them to your liking for a tasty, guilt-free snack any time!
Finally, they’re very easy to make. So why not whip up a batch of keto meringue cookies for healthy snacking all week long?
How to make sugar free meringue cookies egg fast friendly
These low carb meringue cookies can be part of an egg fast, which I’ll get into in a bit, when you pair them with a yolk and fat. Plus, they’re a great snack for satisfying your sweet tooth.
Also, because they are almost zero carbs, they’re perfect for anyone following a keto or low carb diet. And they come together in just a few simple steps:
- Beat the egg whites with cream of tartar in a mixing bowl with an electric mixer on high speed until soft peaks form. I like to use my stand mixer on high for this. Then slowly add the stevia while continuing to beat the egg whites until stiff peaks form.
- Spoon drops of the beaten egg whites onto the parchment paper lined cookie sheets. I usually get about 48 total meringue cookies, 24 per cookie sheet.
- Bake the cookies at 215°F for about two hours or until cookies begin to brown. Turn off the oven and leave the cookies in the warm oven to brown to desired color.
Technically, traditional meringue cookies aren’t supposed to be brown. However, I like them a little better when they’re crunchy. That’s why I purposely bake them this way.
If you don’t want your cookies browned at all, just keep an eye on them when you’re getting close to two hours.
What to do with leftover egg yolks
This recipe calls for 5 egg whites. So if you use whole eggs rather than egg whites, you’re going to have some egg yolks leftover.
Rather than throw them out, you can use them in recipes that call for only egg yolks.
Make egg fast recipes
I like to make this frozen egg custard recipe that only uses yolks from I Breathe I’m Hungry. I discovered it during my first egg fast, and it’s quite delicious.
You could also try my egg fast coconut oil mayonnaise that uses cooked egg yolks instead of raw ingredients.
Other keto ideas
If you’re not doing an egg fast, then I highly recommend using the yolks to make my favorite dessert keto tiramisu!
I have also heard of people adding egg yolks to their coffee. In fact, there is a very popular Viatnamese recipe for egg coffee that combines espresso, egg yolks, and sweetened condensed milk.
To make a low carb version, whip one egg yolk with 3 tbsp of heavy whipping cream and low carb sweetener to taste. Once the mixture is frothy and soft peaks form, use it to top espresso or strong coffee.
Of course, you can always choose to keep it simple. A lot of the time, I just scramble the yolks with some low carb milk and make an omelette.
What is an egg fast
An egg fast is a method of kickstarting (or getting into a deeper state of) ketosis. The goal is to eat only eggs, fats, and cheese for the duration of the fast.
Ingredients with negligible calories that don’t spike blood sugar, like low carb sweeteners or baking powder, are okay in moderation. The stevia meringue cookies in this recipe are a good example.
For every egg you eat, you also eat 1 tbsp of fat and up to 1 oz of cheese. The fast is usually 3-5 days.
If you follow my site, you know that I recently discovered that I have an intolerance to egg whites. This makes the egg fast unsuitable for me.
However, before I knew about this sensitivity, I did try an egg fast and had great results! I lost about 4 pounds and had great energy throughout.
Enjoying keto meringue cookies while egg fasting
Below is what I ate for days 3 and 4 along with my morning weight while I egg fasted. To see what I ate the first two days, hop on over to my keto egg salad post.
As you can see, I enjoyed these low carb stevia meringue cookies with a high fat bulletproof coffee. But to make the snack egg fast friendly, I included an egg yolk in the beverage.
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 hard boiled egg, egg salad
Morning Snack: 1 hard boiled egg, 1 organic string cheese
Lunch: egg salad, can of black cherry Zevia soda
Afternoon snack: Bulletproof Coffee with egg yolk, 3 Meringue Cookies
Dinner: Egg Fast Breakfast Biscuit Sandwich, Bulletproof Coffee, Microwave egg dessert (1 oz cream cheese, 1 tablespoon butter, 1 egg, ¼ tsp cinnamon)
To learn more, check out my Egg Fast Diet Rules, Recipes, & Benefits post for all the details you need!
Other low carb recipes to try
Looking for a few more keto snack ideas that can satisfy your craving without adding a ton of calories? Check out a few of these favorites:
- Italian Hazelnut Cookies are pillowy-soft on the inside, crisp on the outside, and only require 5 ingredients to make!
- Sugar Free Tootsie Rolls are a fun way to enjoy a low carb version of the chocolate chewy candy.
- Keto Parmesan Crisps only take only a few minutes to prep, taste great, and are ridiculously easy to make!
- Best Keto Low Carb Crackers are made with almond flour and taste just like the traditional version.
- Almond Butter Balls are made with coconut and chocolate chips, and they don’t require any baking!
★ FOLLOW ME ON FACEBOOK, PINTEREST AND INSTAGRAM FOR MORE EASY KETO RECIPES.
Egg Fast Sugar Free Meringue Cookies
Recipe Video (Click on Image to Play)
Ingredients
- 5 egg whites
- ¼ teaspoon + ⅛ teaspoon cream of tartar about 1.27 grams
- ¾ teaspoon SweetLeaf stevia drops
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
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
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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.
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First Published: April 24, 2015… Last Published: March 5, 2020
Jan
Can you use egg whites that you buy in a carton in grocery store. If so how what would the measurement be?
Lisa MarcAurele
You can and I believe it’s 2 tablespoons of egg whites for each egg white.
Johnnie
Can you add lemon flavoring to the meringue cookies??
Lisa MarcAurele
You can add any flavoring you like to the cookies.
Frani
Thank you for the recipe. I am looking forward to having something sweet. May I take this opportunity to tell you “You have the patience of Job!!!!” ♥
Debra Mcneill
I used Egg Land eggs which gave 25% less fat than regular eggs. The outcome was a disaster. Does anyone think this was the reason why?
Making a new batch from the suggested post using sugar free jello. We shall see!
Lisa MarcAurele
The fat is in the whites so it shouldn’t matter. You just need to make sure the whites are whipped to stiff peaks before dropping onto the baking sheet.
monika
what is HBE?
Lisa MarcAurele
Hard Boiled Egg
Gretchen
Where did the recipe with the pecans go????
Lisa MarcAurele
It was removed due to lack of traffic, but I still have it in a private area of the site.
Erin
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
Interesting. Thanks for sharing the strawberry meringue option!
See
When you mention yolk in a bulletproof coffee just for my fyi is it raw…?
Lisa MarcAurele
Yes. It usually safe to consume eggs raw.
Joy
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
Thanks for that info! I’ve never had an issue with raw eggs and I never wash them.
Jordi
great! can I replace the cream of tartar with baking powder?
Lisa MarcAurele
Baking powder doesn’t work well in meringue. It really needs cream of tartar.
Kristi Block
Has anyone tried to make these savoury? How wouldnthat be, as a vessel for an egg sandwich?
Lisa
Those would be cloud eggs.
Lauretta Payne
Anita:
That’s because most measuring spoon sets don’t include a 3/8 tsp measure.
Vicki Lee
What speed do you beat egg Whits and tarter.
Low, Medium or High.
Lisa
i do it on high in a stand mixer.
Stephanie
Any suggestions pn hiw to prepare the leftover egg yolks?
Lisa
I like to make an egg custard. Sometimes, I just scramble them with some low carb milk and make an omelette.
Elle Roods
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
I agree, the less sweetener, the better.
Anita
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
It’s about 1.27 grams.
Emma C
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
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
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
I usually store low carb treats in the refrigerator, including these.
Debra McNeill
Was wondering the same thing about storing, but should know better my now. Making tomorrow with a browned bottom. Yummm. Am alsways looking at these in the store . Thanks for this recipe.
MamaHammitt
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
Goot tip! I actually like mine crunchy so I purposely bake a bit longer.
Debra McNeill
Me too! These are for my daughter. She won’t care what they look like.
Elizabeth
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
For one egg white, you’d need to eat like 9 cookies.
ellen
You don’t say when to add the cream of tartar in the recipe instructions.
Lisa
It’s beaten in with the egg whites.