Easy Sugar Free Meringue Pavlova (Keto Pavlova)

Meringue Pavlova is a classic dessert that has been around for decades. It’s light, airy, and full of flavor. What many people don’t know is that it can be made sugar free meringue pavlova!

sugar free meringue pavlova

What Is a Pavlova and Why Should I Make It?

The Pavlova is a light, airy dessert that has a crunchy exterior and creamy inside. It’s so simple to make – just whip up some egg whites, sugar, and vanilla until stiff peaks form; carefully fold in the whipped cream and top with fresh fruit or berries.

You’ll have your family asking for seconds! There are endless variations of this recipe: try substituting different flavors of pudding mix or topping it off with chocolate sauce. The possibilities are infinite! 

The Pavlova is not only delicious but also versatile enough to be made into any flavor you can imagine.

Why Do We Need Sugar Free or Keto Food?

People are more conscious about their health than ever before, and that’s why sugar free or keto foods have become so popular.

With the rise of diabetes rates, many people are trying to cut back on sugars because they know it can be harmful to them. The problem is that it’s hard to find food without any sugar in it. A lot of products containing up to 40% of the daily recommended allowance.

Keto and sugar free diets are popular nowadays. These diets help control blood sugars for people who have trouble with it.

For some people, the carbs in their diet may spike their blood sugar levels. This can cause a person’s glucose level to rise rapidly which could lead to diabetes or other health problems such as obesity and heart disease.

That’s why we’ve created this article. It’s good to know that even the most sinful dish like pavlova has its sugar free version.

Enjoy your new diet!

Does Meringue Need Sugar?

Sugar is an essential ingredient in meringue, serving several functions to turn egg whites into dessert. In the case where we are making sugar free pavlova, then the sugar will be replaced by a less sugary sweetener like erythritol or stevia, and also by using xantham gum.

What You Need to Know About Xantham Gum

Xantham Gum is a natural food additive that can be used to create sugar free desserts. It’s derived from corn and allows for the creation of thick, creamy sauces, puddings, custards, and more without adding large amounts of sugar or other unhealthy ingredients like high-fructose corn syrup.

Xantham Gum is typically made up of at least 92% xanthan gum with the remainder being water and small amounts (less than 1%) such as sodium carboxymethylcellulose or other common additives. 

Xantham Gum has been shown to have no adverse effects on humans in levels up to 40 grams per day in adults (about 3 tablespoons). The FDA considers it safe for use in foods intended for human.

Xantham Gum is an edible carbohydrate that provides the elasticity needed for gluten-free baked goods. It’s also known to help keep sugars from crystallizing when mixed with them, which means your sugar free desserts will stay nice and smooth!

Tips For Making The Perfect Sugar Free Meringue Pavlova

There is nothing more satisfying than light, crisp meringue and loads of fresh berries. Pavlova is the perfect dessert for any summer gathering.

The sugar free pavlova recipe has been adapted to be sugar free and keto-friendly with the use of powdered erythritol as a sweetener. It is perfect for anyone following a low carb or ketogenic diet.

The key to this recipe is also the use of xanthan gum. It allows the egg whites to be whisked into stiff peaks without any additional sugar. But they still have that light and fluffy texture you’re used to from traditional recipes.

How To Make Easy Sugar Free Meringue Pavlova?

Easy Sugar Free Pavlova Recipe (with xantham gum)

Ingredients

Meringue base

  • 6 egg whites room temperature
  • 1 teaspoon cream of tartar
  • Heaping 3/4 cup of powdered swerve. 
  • 1/4 teaspoon xanthan gum
  • 2 teaspoons vanilla extract
  • Splash of vinegar to clean the bowl

Toppings

  • 1 cup whipped cream
  • 3/4 tbsp sweetener (optional)
  • mix berries and pistachios (optional)

Method

  1. Preheat your oven to 300 F.
  2. Wipe clean the bowl with vinegar.
  3. Add the cream of tartar to a clean bowl and whisk. Then, add egg whites and gradually start adding sugar while still whipping it up into foam. Add in xanthan gum slowly until you get stiff peaks.
  4. When you reach stiff peaks the sugar is dissolved and the mixture is fluffy and glossy add the vanilla and incorporate.
  5. Draw an 8-inch circle and flipped the parchment paper upside down. Use the spatula to make a small indent in the center, building up the sides into a nest shape, so that it can hold the whipped cream and berries once it’s baked.
  6. Turn the oven down to 200 degrees F. Bake for 90 minutes, and then turn off the oven with your ajar door open so it cools quicker!
  7. Prepare some whipped cream I added some fresh vanilla beans and powdered swerve and decorate with berries and pistachios.
  8. Serve immediately.

Easy Sugar Free Pavlova Recipe (without xantham gum)

Ingredients

Meringue base

  • 6 large egg whites , room temperature
  • 110 grams swerve or erythritol, powdered (1/2 cup + 3 tbsp)
  • 1 tsp vinegar (plus extra to clean the bowl)
  • 1.5 tsp arrowroot (makes fail safe meringue)
  • 1 tsp vanilla extract (optional)

Toppings

  • 1 cup whipped cream
  • 3/4 tbsp sweetener (optional)
  • mix berries
  • 6 leaves mint fresh

Method

  1. Preheat oven to 265F / 130C/ 110 fan.
  2. Wipe your bowl with vinegar. Place the egg whites in the bowl and whisk on medium for about 2 minutes until the eggs are foamy.
  3. Gradually add the powdered swerve, 1 tablespoon at a time to your batter. Whisk for 30 seconds before adding more and repeat until all of it has been incorporated in the mix. Scrape down any clumps from around the bowl with a spatula while whisking vigorously so you can get that perfect consistency.
  4. Add the vinegar, arrowroot and optional vanilla for a further 30 seconds – 1 minute or until still and glossy. You’ll be done in about 10-11 minutes from start to finish!
  5. Take a spatula and shape it into a rough 22cm round with small indent in the middle for whipped cream. Build up spoonfuls of meringue to form nest like structure, so that it can hold berries or other sweet toppings once they’re baked.
  6. Place in the oven, reduce the temperature to 215F / 100C / 80 fan, and bake for 1.5 hours. Turn the oven off and allow the meringue to cool.
  7. Once cooled, carefully lift from the greaseproof paper.
  8. Prepare some whipped cream I added some fresh vanilla beans and powdered swerve and decorate with berries and mint.
  9. Serve immediately.