Can You Eat Pavlova on a Keto Diet?

November 3, 2025 •

4 min read

A traditional pavlova can contain over 100 grams of sugar, making it highly unsuitable for a ketogenic diet. But fear not, the answer to "can you eat pavlova on a keto diet?" is a resounding yes, with the right modifications.

Quick Summary

Yes, with the right ingredient swaps, you can create a delightful sugar-free pavlova for a keto diet. This guide provides an easy recipe and tips for enjoying this dessert guilt-free.

Key Points

Traditional Pavlova is High-Carb: Made with large amounts of sugar, traditional pavlova is unsuitable for the strict low-carb requirements of a keto diet.
Sugar Substitutes are Key: To make a keto pavlova, you must replace granulated sugar with powdered keto-friendly sweeteners like erythritol or monk fruit.
Use Low-Carb Toppings: Stick to heavy whipping cream and low-carb berries like raspberries and strawberries to keep the carbohydrate count down.
Cornflour Must Be Replaced: The traditional cornflour stabilizer adds unwanted carbs; some keto recipes stabilize the meringue with xanthan gum or rely on the powdered sweetener alone.
Proper Technique is Vital: For a successful keto pavlova, ensure your bowl is grease-free and add the powdered sweetener slowly to achieve stiff, glossy peaks.
Texture May Differ Slightly: The final texture can vary slightly from a sugar-based pavlova, but a proper keto recipe still results in a crisp exterior and soft, marshmallowy interior.

Why Traditional Pavlova is a Keto Contradiction

At its core, a traditional pavlova is a dessert of contradictions when viewed through a ketogenic lens. While it relies on egg whites and cream, which are both keto-friendly, the crucial ingredient that gives it structure and sweetness is granulated sugar. A single traditional pavlova recipe can call for a cup or more of sugar, resulting in a dessert that contains an astronomical amount of carbohydrates—far beyond the daily limit for anyone in ketosis. This massive sugar load would quickly knock a person out of ketosis, which is a state where the body burns fat for energy instead of carbs.

Moreover, some traditional recipes also include cornflour for stability, another starch that is not permitted on a strict ketogenic diet. The combination of granulated sugar and cornflour in the meringue base makes the classic version of this beloved dessert a definite no-go for keto followers.

The Keto Pavlova Solution: Smart Ingredient Swaps

The good news for dessert lovers is that a delicious keto version of pavlova is not only possible but relatively easy to create. The key is making intelligent, low-carb substitutions that mimic the function of sugar and cornflour in the traditional recipe.

Essential Keto Pavlova Ingredients

Creating a keto-compliant pavlova requires a few specific ingredients that are standard in keto baking. These are crucial for achieving the classic crispy-on-the-outside and soft-in-the-middle texture.

Powdered Erythritol or Monk Fruit Sweetener: This is the most important swap. These sweeteners provide the necessary bulk and sweetness without the carbs. Using a powdered or confectioner's version is essential, as the fine texture dissolves properly and prevents a grainy meringue. Some recipes may use other keto sweeteners, but erythritol and monk fruit blends are popular and effective.
Egg Whites: The foundation of the pavlova remains the same. Fresh, room-temperature egg whites whip up more effectively to create the airy meringue.
Cream of Tartar or White Vinegar: These acidic ingredients stabilize the egg whites, helping them hold their shape and volume during whipping.
Xanthan Gum (Optional): In some keto versions, a small amount of xanthan gum is used as a substitute for cornflour to help stabilize the meringue. However, many recipes find it unnecessary when using a powdered sweetener and rely on proper whipping technique instead.

Step-by-Step Keto Pavlova Recipe

Preheat your oven to a low temperature (around 225°F or 100°C) and line a baking sheet with parchment paper.
Wipe a clean mixing bowl with vinegar to remove any traces of fat, which can prevent the egg whites from whipping.
Beat the egg whites with a clean, dry whisk attachment until they become foamy.
Add the cream of tartar and continue beating until soft peaks form.
Gradually add the powdered keto sweetener, one tablespoon at a time, while continuing to beat on high speed until stiff, glossy peaks form. The mixture should be smooth when rubbed between your fingers.
Spoon the meringue onto the prepared baking sheet, shaping it into a round disc with a slight indentation in the center.
Bake for about 90 minutes, then turn the oven off and let the pavlova cool completely inside with the door slightly ajar.
Top with keto-friendly whipped cream and fresh berries just before serving.

Keto vs. Traditional Pavlova: A Nutritional Comparison


Feature	Traditional Pavlova	Keto Pavlova
Carbohydrates	Extremely high (primarily from granulated sugar)	Very low (from sweeteners and minimal fruit)
Sugar	High sugar content	Sugar-free (uses keto-friendly sweeteners)
Sweetener	Granulated cane sugar	Powdered erythritol or monk fruit blend
Texture	Crisp exterior, soft marshmallowy center	Crisp exterior, soft marshmallowy center (can be more delicate)
Toppings	Sweetened whipped cream, tropical and high-carb fruit	Unsweetened whipped cream, low-carb berries
Additional Starch	Often contains cornflour	Uses cream of tartar or optional xanthan gum
Keto Compliant?	No	Yes, when made with keto ingredients

Toppings and Variations for Your Keto Pavlova

The toppings are what make the pavlova a true masterpiece, and on keto, you have plenty of delicious options.

Keto Whipped Cream: Use heavy whipping cream and beat it until stiff peaks form. Add a few drops of vanilla extract and a powdered keto sweetener to taste.
Low-Carb Berries: Stick to berries with a lower carb count, such as raspberries, strawberries, and blueberries. A small amount of mixed berries adds color, flavor, and antioxidants without spiking your sugar.
Berry Coulis: You can create a simple, sugar-free berry coulis by simmering low-carb berries with a small amount of keto sweetener until it thickens.
Chocolate Drizzle: A drizzle of melted sugar-free dark chocolate (85-90% cacao) or ChocZero syrup can elevate your pavlova.
Toasted Nuts or Seeds: Sprinkling toasted slivered almonds or shredded coconut can add a delightful crunch and extra healthy fats.

Conclusion: Enjoying Guilt-Free Keto Pavlova

In summary, while traditional pavlova is off-limits due to its high sugar and carb content, a modified, sugar-free keto version is an excellent alternative. By swapping granulated sugar for powdered keto sweeteners and choosing low-carb toppings, you can enjoy this elegant and light dessert without compromising your dietary goals. The result is a crisp, airy meringue with a creamy, fruity topping that is perfectly aligned with the keto lifestyle. So, go ahead and bake a keto pavlova for your next special occasion—it's a delicious treat that proves you don't have to sacrifice flavor on keto.

An example of a successful keto pavlova recipe can be found on Wholesome Yum's website, which details a sugar-free version using a monk fruit and erythritol blend.

Frequently Asked Questions

The main ingredient that makes traditional pavlova unsuitable for a keto diet is the large amount of granulated sugar used to create the meringue. Some recipes also include cornflour, another high-carb ingredient.

The best sugar substitutes for a keto pavlova are powdered erythritol or a monk fruit and erythritol blend. Using a powdered version is important as it dissolves more easily and prevents a grainy texture.

While traditional pavlova often uses cornflour, many successful keto pavlova recipes don't require an additional stabilizer like xanthan gum. Using a high-quality powdered keto sweetener and beating the egg whites correctly can be enough to create a stable meringue.

No, you should stick to low-carb berries such as raspberries, strawberries, and blueberries. High-sugar fruits like mango, kiwi, and passionfruit, which are common in traditional pavlova, should be avoided.

To make a proper keto meringue, ensure your mixing bowl and whisk are perfectly clean and grease-free. Use room-temperature egg whites and add powdered keto sweetener gradually until stiff, glossy peaks form.

A keto pavlova will have a very similar crisp exterior and soft, marshmallowy interior, but it may be slightly more delicate. Proper technique is key to achieving the right consistency.

Like traditional pavlova, a keto version is best eaten on the day it is made. If left overnight, the meringue can soften. You can try to crisp it up in a low-temperature oven, but it is best fresh.

Besides whipped cream and berries, you can top your keto pavlova with a sugar-free berry coulis, a drizzle of melted sugar-free dark chocolate, or toasted coconut flakes.