Sugar-Free Keto Pavlova Recipe (2024)

FAQs

Can I reduce the sugar in my pavlova? ›

The answer: surprisingly quite low. A typical pavlova recipe might have a ratio of 1/4 cup of sugar per egg white in the recipe. I found that I could cut the sugar in half with no noticeable impact on texture and taste. So I kept testing and reducing the sugar.

Sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can easily fit into a low carb or ketogenic diet. However, you may need to limit your intake of other sweeteners high in carbs or sugar on a low carb diet.

Allulose. Allulose is a game-changer in keto baking. This rare sugar mimics the taste and texture of traditional sugar, making it an ideal substitute in recipes. With 70% of the sweetness of sucrose and negligible caloric value, allulose can be used to create soft, moist baked goods without affecting blood sugar levels ...

Keto meringues are a low net carb and low calorie treat.

They also only have . 9 carbs per serving and have no added sugar. While it might seem like magic is the cause, the truth is that meringues are low calorie because they are mostly made out of air.

You can use a different powdered sugar substitute to avoid a gritty result (and see my sweeteners conversion chart for how much to substitute), but for best taste and cookie shape I only recommend this one. Cream Of Tartar – Acts as a stabilizer for the egg whites and helps them whip into meringue faster.

How much sugar and how much egg white do we need? According to most bakers, you'll need 30-60g sugar per egg white (we are assuming large eggs). The less sugar, the softer the meringue.

The Drawbacks of Allulose

While not many side effects have been identified, it's possible that when consumed in higher amounts, allulose may cause GI upset due to its poor absorption. In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health.

Stevia can be 250–300 times sweeter than sucrose — commonly known as table sugar — meaning people do not need much to achieve the same sweetness level. It also contains little to no carbs or calories, making it suitable for a keto diet.

Erythritol is a good keto-friendly option, as it has a glycemic index of 0 and works well in both cooking and baking. Plus, due to its small particle size, erythritol tends to be better tolerated than other sugar alcohols ( 12 , 13 ). Still, xylitol, sorbitol, and isomalt are all suitable on a keto diet.

When it comes to choosing a Keto-friendly sweetener, it's best to stick with stevia or monk fruit for the most part. With zero net carbs and little to no effects on blood sugar, these sweeteners are ideal for satisfying sugar cravings with minimal, if any, known side effects.

Is stevia or monkfruit better for baking? ›

Pure monk fruit is very versatile, but I find it works best in baking. Since it's a powder, if using it in a no-bake recipe (like that that suits liquid stevia), it doesn't incorporate that well. But in baking such as brownies, cookies, bars and cakes, it works as an absolute treat.

Allulose leads to a much lower rise in blood sugar and insulin compared to sugar, while stevia doesn't raise blood sugar at all in those with blood sugar levels already in normal range.

Use ultrafine Baker's Sugar for meringues and other baked goods – it dissolves faster than regular granulated sugar. Use ultrafine Baker's Sugar to help prevent “weeping” or sogginess.

One fat free and sugar free meringue contains about 1.5 kcal, that's only 48 kcal per the whole pack! Our delicacies are not only delicious, but also beneficial to your health – they provide your body with fibre (inulin) and protein.

Ice cream brands like Halo Top, Edy's, Enlightened, So Delicious, and Rebel offer options that use sugar substitutes and may be keto-friendly. The keto diet is not for everyone. Be sure to talk with a healthcare provider before starting this type of diet. U.S. Department of Agriculture.

Up to 1/3 of the sugar in most recipes can be taken out without a noticeable difference. You should not reduce all the sugar in a recipe, as it is still needed for taste and texture. Note: Do not reduce sugar in yeast breads as the sugar is needed to activate the yeast.

Natural sugars, such as honey and agave, can replace sugar in certain recipes. While honey and agave are better for blood sugar levels, keep in mind that they are both higher in calories than sugar. However, they are very sweet, so you only need a small amount to taste the difference.

A pavlova will “weep” a sugary syrup when the sugar hasn't been completely dissolved. You can prevent this by: don't overwhisk your egg whites: keep the mixer speed on med to medium-high. If you over whisk the egg whites, they will become grainy, lose their structure and not able to hold the sugar.

While the egg whites are still being whisked slowly add the sugar. When all the sugar has been added scrape down the sides of the bowl. Continue whisking until the sugar has dissolved.