Shannon’s Sugar-Free Meringues (Low Carb and Gluten-Free)

Low carb meringues have been conquered!  And not, as it turns out, by me.  One of my lovely, faithful readers has taken it upon herself to perfect low carb meringues made with erythritol and wants me to share her success with you.  Shannon has saved me a heap of effort and time by working on this, I can tell you.  Do you remember my failed peppermint meringues?  Oy.  What a mess.  Well, actually, they had a texture very reminiscent of marshmallow fluff and I’ve been wondering how I can work that angle to my favour.  But that’s a task for another day (yeah, like I will ever get to that).  I have actually tried my hand at low carb meringues a few times, with no real success.  I had some that disappeared altogether and some that became dense globs of inedibility (not a word, but it will suffice for now).  I knew it was possible, because I have seen low carb meringue recipes and even followed some of them.  But every time I tried, it was utter failure.

Part of my problem may have been my sweetener.  For the peppermint meringues, I attempted to use powdered xylitol and although they LOOKED fantastic, they never firmed up enough to be removed from the parchment even after hours of baking.  You had to scrape them off with a spoon, which  my kids actually did quite happily, because they tasted great.  My other problem is likely the fact that I never wanted to just make plain meringues, I wanted something fancified (also not a word, but it will suffice for now).  I added cocoa powder for chocolate meringues and deflated my entire batch of beaten egg whites.  I added a peppermint extract that was made with oil and, again, deflated my egg whites.  You get the picture.  I sometimes focus so much on coming up with something NEW and DIFFERENT that I don’t just try my hand at the basics.

So.  Shannon has done the work for me and I love her dearly for this.  I tried them myself this afternoon, following her method almost to the letter, and they turned out fantastic.  They are crisp on the outside while being a little moist and chewy on the inside.  They do get a little browned on the tips, so I think I need to play around with oven temps and baking times.   And unlike Shannon, I didn’t find that I needed to leave them in the oven for hours to crisp up.  But these are very minor tweaks.  It should be noted here that we both used Swerve for our sweetener and as Swerve contains a few things other than erythritol (oligosaccharides), I can’t guarantee the results with any other kind of sweetener.  But this is a really, truly auspicious beginning.  And I have a lot of ideas with which to use this recipe.  I mean a LOT!  So stay tuned, as you are sure to see many renditions of Shannon’s wonderful meringues on my blog.

Shannon is a photographer and has her own site, so I just wanted to direct you there so you can check her out!  Shannon K Photography

Shannon’s Sugar-Free Meringues (Low Carb and Gluten-Free)

Yield: 20


  • 4 egg whites, room temperature
  • 6 tbsp powdered erythritol sweetener (I recommend Swerve)
  • 1/2 tsp vanilla extract
  • 1/4 tsp cream of tartar
  • 1/8 tsp salt


  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 20 to 24 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.


Total carbs = negligible.



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  1. Wow, these meringues look perfect! Oh so light and airy! I love that they are gluten-free too… I’m always searching for delicious gluten-free desserts.

    • Hi, I just made these and they were so bad I nearly cried! I think I used the wrong sweetener. Can anyone tell me if Swerve is available in the UK, if not, what a close alternative would be?

      • what kind of sweetener did you use? Was it erythritol-based? I can really only guarantee the results of these with Swerve, and I don’t think it’s available in the UK yet. I think ZSweet or Truvia might be your best bet besides Swerve, but I can’t guarantee how they will turn out.
        How did these ones turn out? too soft? Too hard?

        • Thanks for your reply Carolyn. I used Splenda and they tasted like polystyrene ! I will try to find swerve online, if not I will buy Truvia or similar.

          • Carolyn says:

            If you go through the Swerve link in my posts and you use DREAM15 you can get 15% off by directly ordering it from them. I can’t say for sure that they ship to the UK, though.
            I definitely can’t guarantee results with a non-erythritol based sweetener. Splenda and erythritol are very different creatures in terms of ingredients and crystalline structure. And I really do NOT like the taste of Splenda.

    • When you say powdered Swerve, do you mean the confectioner’s sugar variety, or the granulated? I have to order it, so I want to make sure I get the right one!

    • You mention a marshmallow like consistency??? Can you please figure out how to make sugar free rice crispie squares??? I’m dying for some!!

      • Well, the problem with that is the rice crisps are not low carb! But if we’re aiming for just sugar-free, then it might be possible…

  2. I have had a few failed attempts at these! So excited to come across this recipe. . .definitely going to give them a try!

  3. AHHH! This is awesome!! Sugar free??? Wowza, these must have dropped straight out of heaven!

  4. How fun :)

    I made some this morning because the kids wanted them again. This time I only added 1/4 tsp vanilla…I like it better because I thought the vanilla may have been a bit strong in the last ones. But it could just be my memory too. Also, I added sweet leaf stevia (chocolate) extract this time. I don’t know if I can really detect the chocolate taste, but it didn’t affect them at all…so I’m guessing you could use the peppermint variety of this!! Just an FYI.

    Thanks, Carolyn!! Oh…and one more thing…I have your No bake peanut butter chocolate bars in my refrigerator right now!!! YUM!

  5. I love meringues, but they are still relatively new to me! These look perfect!

  6. There you go on finding your meringues. Glad you could share together. They look beautiful.

  7. Yeah Shannon. This is impressive. So glad Carolyn was able to share your treats with us.

  8. Glad you finally found a good recipe! They look great!

  9. oh i can’t wait to try these!

  10. Thank you for sharing this wonderful recipe…another treat which doesn’t compromise flavour for healthy eating !

  11. Those look delicious! I made some chocolate meringues with Swerve a while back. They came out great! My recipe is on my blog here:

  12. I just love meringue cookies!

  13. Thank you! These are wonderful. I read this blog post a while ago and have been wanting to make meringues and do something similar.

    Last night, I did! I made these lovely cookies, whipped up some cream, and then dipped them in the whipped cream. Seriously delicious! Thank you!!!!

  14. Carolyn, you just made my father’s day. He has always loved, loved, loved meringues, but he’s diabetic, so hasn’t had them in ages. I sent him the link to these. His response? I’ll buy the Swerve! They look fantastic!

    • Carolyn says:

      Hey Lisa…have him buy swerve by going through the links on my recipe. He can get a 15% discount if he uses DREAM15 and goes through me. :)

  15. this looks wonderful

  16. I made these today, and I can say that Truvia works well. I think I put too much in, though. I had six egg whites left over from another recipe, so I used 7.5 tablespoons of Truvia. Maybe I’m just not used to eating sweet things anymore, but I think mine turned out too sweet. However, that’s not stopping me from wanting to eat every last one. They are delicious. Next time, I will probably use less Truvia. For 4 egg whites, I would probably try about 5 tablespoons.

  17. I just finished baking these with erythritol sugar sold on Amazon (cheaper than the other stuff and much cheaper than Truvia). I added a half tsp of peppermint extract (not oil!) to the recipe and the texture is perfect and they’re deliciously vanilla-minty. I blitzed the sugar in a food processor to powder it and it seems to have worked.

  18. Hi,
    I have tried those with Erythritol sugar (Sukrin). They look perfect but taste pretty cold. They have stayed on the Xmas table the whole time as a decoration. Any idea what I have done wrong? I have realized that if I put bigger amount of erythritol into the recipe, it gets this cold like taste to it.

  19. Thank you so much for this post!!!! I love making meringues and just recently got put on a gluten, sugar and dairy free diet. I just crumbled when I thought that I would never have a meringues again. I love the idea of peppermint meringues I have made rose mint meringues before sugar full unfortunately so now I am going to try them with this recipie thank you!!!!

  20. Linda Tabley says:

    Awesome !! I used this recipe to make a pavlova & it turned out beautifully. I used “Natvia” sweetener for baking which we have in Australia (it is a mixture of Erythritol & Stevia). Both my sons & I are on a low carb diet so I topped it with fresh whipped cream & strawberries & blueberries & there were second helpings all around. Thankyou so much for this recipe – I am on a permanent low carb diet due to irritable bowel issues & this is the first time I have had meringue for over 2 years – I am saving this recipe for my collection for sure !!

  21. These were my first attempts at meringues, and they turned out great! I used erythritol that I powdered in my coffee grinder, and added a bit of powdered stevia extract. I would love to try Swerve but I am a little wary of “natural flavors” since the FDA will let just about anything go under that title. Anyhow, these are so light and fluffy and yummy…I can’t wait to try out some variations! Chocolate, mint, rosewater, maybe even banana, or rum? Thanks!

    • Oh I also wanted to added I used powdered egg whites, since I always end up wasting eggs when I have to use the yolks and the whites separately.

    • You should ask them what their natural flavours are, because they are a very transparent company and I am sure they would be happy to elaborate!

  22. Krystal says:

    Thanks for posting this! Quick question, is there an alternative to this recipe where I don’t need to use a fake sweetener, or substitute it with something natural while maintaining the low sugar content? I don’t use anything with ‘tol’ in the title, anything chemical based or artificially flavoured. Stuff along the lines of splenda and the ‘creamer’ stuff that gets put in coffee in the USA, just makes my skin crawl.

    • Carolyn says:

      No, there’s no other good substitute besides sugar. But if you research erythritol, you’d find it’s also a natural product, found in fruits and fermented foods. It’s not more “processed” than sugar is, really.

  23. Bernadine says:

    Thank you for posting this. This is the fifth sugar-free meringue recipe I have tried and I was beginning to think it wasn’t possible as previous attempts turned out soft. These give me that crispy sensation I’ve been craving so I’ll definitely be making more.

  24. Great idea for the Valentine day. I am definitely trying these for my Pavlova.

  25. April-Pie! says:

    What temperature would it need to be for a gas oven (in the UK)? I tried using the internet to covert it, but it came out at not even gas mark 1 & then the reduced temperature doesn’t exist.

    I wondered whether I should go by celcius & then the gas mark would start off at 9 (highest setting) & then reduce to around gas mark 6 (medium heat).

    Any advice would be great, thanks

    • That does not sound right to me. You want the first temp medium-low and the second temp low. Does that help?

    • 250F = 120C and 200F = 95C. So when I look online, looks like you really do want below mark 1 (looks like 1/2 mark, if that’s possible). Then you could simply turn your oven off and let them sit inside until the right crispness.

  26. I just made a pie crust using this recipe (pavlova, but in a glass pie dish). Using 4 egg whites, I had some left over so I made some meringue cookies to try. They turned out great – crispy on the outside, soft on the inside. I plan to fill the pie crust with vanilla pudding, then whipped topping, then some fresh strawberries.
    By the way, my cookies didn’t have to sit in the oven at all after baking. I let the pie crust sit to make sure it was firm around the edges.

  27. Is it absolutely imperative to include cream of tartar? I don’t have any!!

  28. OMG just made them with Sukrin (a sweetener that is also erythlitol based) and they were AMAZING no one could believe they have no sugar!

  29. Sabrina Beauchamp says:

    Make these for the first time today and they are perfect! I increased my vanilla extract to 1 tsp. My husband & I licked the mixing bowl clean, just like kids! Thank you for this yummy treat!

  30. Made their using Canderel and it worked great.

  31. Have you ever attempted a French macaron? So similar to meringues, yet so amazingly different. If you haven’t, I’d love for you to put that on your list to try. Pretty please.

  32. Hello!

    These look great – just a quick question, do you know if they’d work with powdered xylitol..?

    I’m gonna try it tomorrow anyways!


  33. I have yet to place an order for Swerve but do have erythritol, xylitol and stevia powder in the house. I’ve seen so many recipes using Swerve, but would like to use what I have first. So from the notes I’ve read above, I can use erythritol one to one to replace Swerve? Or should it be a mixture of other products? Thanks for all the great recipes, I can hardly wait to make this for dessert soon!

  34. I’m glad I found this. I actually made meringues with the confectioner’s Swerve over the weekend, trying to test a dessert recipe for Passover, but I put waaaaay too much Swerve in there, and it was a disaster. I’ll have to try this instead. Thanks for sharing!


  1. […] see what the mint extract was made of, but this blogger happened to write about it when describing her own experience making mint meringues. So now I know. And now you do […]

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