Australian · dessert

Keto Raspberry Pavlovas with Berry Cream

Keto Raspberry Pavlovas with Berry Cream — from RuledMe's cooking video Watch how it’s made · 3:01

Video by RuledMe on YouTube · Open on YouTube

80 min · plus coolingMakes 6 × 1 mini pavlova165 kcal a portion
  • Keto (3 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

Egg-white meringue sweetened with erythritol and filled with berry cream: about 3 g net carbs a pavlova with no added sugar.

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Ingredients 9

Method

Tap a time to watch that step in the video.

  1. Separate 4 eggs carefully so no yolk gets into the whites. Beat the whites until foamy, then add the erythritol a little at a time and keep beating to stiff peaks. 0:08
  2. Add the vanilla, lemon juice and xanthan gum and fold them in gently with a silicone spatula. 0:51
  3. Line a baking sheet with baking paper and trace 6 circles around a cup or small bowl with a pencil. 1:12
  4. Spoon the meringue onto each circle and make a well in the middle with the back of the spoon. Bake at 150°C (300°F) for 1 hour, then let the pavlovas cool. 1:35
  5. Blend the cream with the frozen berries for about 3 minutes, until thick and pink. 1:49
  6. Spoon the berry cream into the cooled pavlovas and top each with 3 fresh raspberries and a little mint. 2:03

Tip. A squeeze of lemon over the top just before serving brightens the berries, as the cook suggests.

The method is a summary in our words — the video shows every step.

One portion (1 mini pavlova) gives you 1 of 6

Energy165 kcal690 kJ
Protein3.5 g7% of a day
Fibre1.9 g7% of a day
Carbohydrate4.9 g3 g net · 2.8 g sugars2% of a day
Fat15 g9.2 g saturated19% of a day
Sodium80 mg4% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 9%
  • Fat 84%

Fits keto: 3 g net carbs a serve, with 84% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A Source18%

165 µg a serve, mostly from heavy cream (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Selenium Source10%

5.6 µg a serve, mostly from egg whites (78%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Show the other 13
Omega-39%

0.1 g a serve, mostly from heavy cream (82%). 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 C8%

6.9 mg a serve, mostly from frozen berries (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E4%

0.6 mg a serve, mostly from heavy cream (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B124%

0.1 µg a serve, mostly from heavy cream (80%). 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.

Calcium3%

33 mg a serve, mostly from heavy 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.

Vitamin K3%

3.5 µg a serve, mostly from frozen berries (40%). 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.

Potassium2%

110 mg a serve, mostly from heavy cream (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium2%

9.6 mg a serve, mostly from heavy cream (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate2%

7.1 µg a serve, mostly from fresh raspberries (30%). 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 heavy cream (46%). 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 fresh raspberries (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc1%

0.2 mg a serve, mostly from heavy cream (52%). 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 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 RuledMe; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.