British · dessert
Sugar-Free Eton Mess with Strawberries
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (3.2 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Strawberries, whipped cream and an erythritol meringue: no added sugar and about 3 g net carbs a bowl, with about a fifth of a day's vitamin C from the berries.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Heat the oven to 120°C (250°F) and line a tray with a silicone mat or parchment. If your erythritol is granulated, grind it to a powder first so it dissolves. 1:14
- Whisk the egg whites until frothy, add the cream of tartar and keep whisking. As they near soft peaks, add the powdered erythritol and half the vanilla and whisk to soft peaks. 2:03
- Spread the meringue on the tray and bake about 30 minutes, until cooked through. Cool 15 minutes, then peel it off. 2:42
- Whip the cream with the remaining vanilla and stevia to soft peaks and chill it while the meringue cools. 3:19
- Fold the diced strawberries into the cream, then tear in the meringue and fold together. Spoon into 4 small bowls, chill, and top each with half a strawberry. 4:08
Tip. If the meringue hasn't coloured after 30 minutes at 120°C, the cook's page suggests 2–3 minutes at 175°C. For a variation he layers the meringue under the cream and adds a sugar-free berry purée on top.
The method is a summary in our words — the video shows every step.
One portion (1 small bowl) gives you 1 of 4
Where the energy comes from one serve
- Net carbs 9%
- Protein 7%
- Fat 84%
Fits keto: 3.2 g net carbs a serve, with 84% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High21%
18 mg a serve, mostly from strawberries (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A Source17%
154 µg a serve, mostly from heavy whipping cream (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 13
Selenium8%
4.5 µg a serve, mostly from egg whites (73%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-38%
0.1 g a serve, mostly from heavy whipping cream (84%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B124%
0.1 µg a serve, mostly from heavy whipping cream (83%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium3%
140 mg a serve, mostly from strawberries (27%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E3%
0.5 mg a serve, mostly from heavy whipping cream (81%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium2%
31 mg a serve, mostly from heavy whipping cream (80%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium2%
8.6 mg a serve, mostly from strawberries (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K2%
1.9 µg a serve, mostly from heavy whipping cream (64%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate2%
9.6 µg a serve, mostly from strawberries (62%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B62%
0 mg a serve, mostly from strawberries (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron1%
0.2 mg a serve, mostly from strawberries (54%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc1%
0.1 mg a serve, mostly from heavy whipping cream (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D1%
0.2 µg a serve, mostly from heavy whipping cream (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.