Blueberry Eton Mess – Low Carb and Gluten-Free


Sugar-free meringues crumbled and layered with whipped cream and blueberries. A delicious mess!

Low Carb Blueberry Eton Mess

You know those weekends that don’t really feel like a weekend at all?  You find yourself working at all the little bits and pieces that didn’t get done during the week.  Grocery shopping, laundry, haircuts, calls to family and friends.  And if you have kids, you’re often doing all of this while little voices are pestering, wanting your attention, your time.  And with school starting up, chances are you had to add schools supplies to your weekend to-do list.  You end up starting Monday wondering where your “free time” went.  You start the week more harried than you ended it.

Well, that was my weekend this time.  Having been away for two weekends in a row, we packed this weekend full of errands and activities, without a lot of breathing room.  So I think you will forgive me if I keep this short and sweet, and just focus on the recipe at hand.

Blueberries with sugar-free meringues and whipped cream

 Isn’t Eton Mess the best name for a dessert?  I first heard of it from an Ina Garten cookbook I purchased for my father’s wife.  I couldn’t help myself but peruse the cookbook before passing if off as a gift and I knew even then that it would make a great low carb dessert.  If only I could make perfect low carb meringues, Eton Mess would be on my list.  You don’t even need to read anything about the dessert to understand the name.   It conjures images of some harried cook, needing a dessert for a bunch of rowdy upper-class boarding school boys, throwing broken meringues and whipped cream and berries in a bowl.  Easy, delicious and it used up the last of a few things in the fridge.
Blueberry Eton Mess 4
Although I’ve typically seen Eton Mess made with raspberries, I decided to make mine with blueberries, which were in season at the time.  I made a light blueberry syrup simply by macerating the berries with a little Swerve and a touch of sugar-free raspberry liqueur. You could easily sub in vodka or skip the liqueur altogether.  Then a few sugar-free meringues and whipped cream, and you have yourself a mess.  Blueberry Eton Mess.
Low Carb Blueberry Eton Mess

Blueberry Eton Mess

Yield: 6 servings

Blueberry Eton Mess

Sugar-free meringues crumbled and layered with whipped cream and blueberries. A delicious mess! Low Carb and Gluten-Free


  • 3 egg whites
  • 5 tbsp powdered Swerve Sweetener
  • 1/2 tsp vanilla extract
  • 1/4 tsp cream of tartar
  • 1/8 tsp salt
  • Blueberry Sauce:
  • 1 cup fresh blueberries
  • 2 tbsp Swerve Sweetener or other erythritol
  • 1 tbsp raspberry liqueur or vodka (optional)
  • Whipped Cream:
  • 1 1/2 cup whipping cream
  • 1/2 tsp vanilla
  • 1/4 cup powdered Swerve Sweetener or other powdered erythritol


  1. Preheat oven to 250F and line a baking sheet with parchment paper.
  2. 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.
  3. Spoon or pipe mixture into large meringues. 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. Turn off oven and let meringues it inside for 2 hours or longer.
  4. Remove and carefully peel off parchment.
  5. Blueberry Sauce:
  6. In a small bowl, mix blueberries, erythritol and liqueur or vodka. Mash with the back of a fork to release the juice. Set aside.
  7. Whipped Cream:
  8. In a medium bowl, beat whipping cream with powdered erythritol and vanilla until firm peaks form.
  9. To assemble, break up meringues into large chunks. Sprinkle bottom of 6 dessert bowls with broken meringues, then top with a dollop of whipping cream and a spoonful of blueberry syrup. Repeat another layer of each.


Serves 6. Each serving has 6 g of carbs and 1 g of fiber. Total NET CARBS = 5 g.

Other nutrition information: 237 Calories; 22g Fat (84.1% calories from fat); 3g Protein; 6g Carbohydrate; 1g Dietary Fiber; 82mg Cholesterol; 96mg Sodium.

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  1. says

    I have sooo been there lately with the “weekends” that aren’t exactly relaxing. I love, love, love an Eton Mess (the textures! I’m such a sucker for varied textures) and with the blueberries, this looks delicious.

  2. says

    I’ve never tried Eton Mess and the name is relatively new to me, too. But I bet the subtle crunch of the meringues against the burst of the blueberries is delicious!

  3. Mary Ellen says

    sounds yummy thanks for making something without coconut in it !! I absolutely hate it !! have never like the taste of coconut so I will not even think of trying to make anything with the flour, milk or oil.

  4. Donna says

    All I can say is….THANK YOU…for providing me with THE sugar-free meringue recipe of my dreams….I seriously did NOT think it possible to make meringues without real-deal sugar.

    I will be attempting this wonder…stat…and that you’ve incorporated them into my absolute favorite dessert….Eton Mess…with my absolute favorite fruit….blueberries makes my present facial expression very positive indeed. I thank you and applaud this offering!

  5. Kate Koger says

    I also cannot thank you enough for this recipe. We ADORE Eton Mess in our family with fresh summer strawberries. I will be giving this a go!! 😀 Happy Days!!!!

  6. janet says

    Tried this recipe today to use up some experimental meringues, used some whipped cream flavored vodka my daughter left here at Christmas. It was fan,better than the recipe I originally made the meringues for. Make this dish you will not regret it!

  7. janet says

    Wanted to make one more comment about this recipe. Because I make salad dressing once a week that uses 3 egg yolks, I always have the whites set aside to make the meringues for this recipe. Once baked, I put them in a paper bag and just leave them out on the counter. They will last very well and as long as the humidity isn’t horrific will be nice and crispy. I have used all kinds of fruits, whatever was on sale that week, strawberries, cherries, peaches even pineapple, with different liqueurs also. This recipe is extremely flexible and you just can’t go wrong with it!
    Thanks again.


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