Keto Coconut Macaroons with 3 Ingredients
These keto macaroons need only three ingredients: shredded coconut, egg white and erythritol. No flour, no sugar, no baking powder. Each piece has 1 g net carbs and 5 g fat, a light snack for a coffee break or a classic cookie for the winter season. Prep takes 10 minutes, baking another 18 minutes, perfect for unexpected guests or a sweet bite between meals.
Key takeaways at a glance
- Prep time: approx. 10 minutes active, 18 minutes baking, makes 16 macaroons.
- Approx. 1 g net carbs and 5 g fat per macaroon.
- Ingredients: shredded coconut (unsweetened), egg white and erythritol, nothing else.
- Gluten-free, flour-free, dairy-free, also suitable for people with allergies.
Ingredients
The recipe makes 16 macaroons. A coffee-break portion is 3 to 4 pieces (3 to 4 g net carbs); as a small after-dinner sweet, 1 piece is enough.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Shredded coconut (unsweetened) | - | |||
| Egg whites (from medium eggs, room temperature) | - | |||
| Erythritol (powdered) | - | |||
| Salt | optional | |||
| optional | ||||
How to make them
Beat the egg whites with erythritol to stiff peaks, then gently fold in the shredded coconut. Use two teaspoons to drop 16 small mounds onto the baking sheet and bake for 18 minutes at 160 °C (320 °F) until golden-brown.
Why these macaroons are perfect for keto
Classic macaroons made from egg white and sugar contain around 10 g of carbs per piece, almost all of it from refined sugar. Here we use erythritol instead: zero net carbs and no blood-sugar impact. Unsweetened shredded coconut has about 7 g net carbs per 100 g together with 64 g fat, making it a very fat- and fiber-rich food. Per macaroon (15 g) you end up with around 1 g net carbs and 5 g fat, a genuinely light keto snack you can easily eat 3 to 4 of.
Source: USDA FoodData Central – Coconut, shredded , USDA FoodData Central – Egg white, raw
Shredded coconut in keto baking
Unsweetened shredded coconut is a keto staple: 7 g net carbs per 100 g, 64 g fat (mostly medium-chain triglycerides/MCTs), 6 g protein and plenty of fiber. Watch out when shopping: supermarket "coconut chips" or "coconut flakes" are often sweetened (40 to 50 g sugar per 100 g) and not keto-friendly. Check the label, the ingredient list should only say "coconut". Health food stores and organic shops typically guarantee sugar-free options.
Whipping egg whites with erythritol
Egg whites whip up with erythritol almost as well as with sugar, but the erythritol needs to be finely powdered (powdered erythritol). Coarse crystals will not dissolve fully and leave a gritty texture. The egg whites must be at room temperature and completely fat-free (even traces of yolk will prevent stiff peaks). Whip vigorously for 2 minutes until the whites form stiff peaks.
How do I serve and vary the macaroons?
Fresh from the oven the macaroons are crisp outside and soft inside. After 24 hours in a tin they turn slightly chewier. If you love them at maximum crunch: bake 5 minutes longer and let them air-dry before storing. From my own experience: dipping the bottoms in melted dark chocolate turns them into proper coffee confectionery.
Meal prep: storage
In an airtight tin the macaroons keep for 7 days at room temperature. They soften slightly over time, which is normal and not a quality issue. Freezing works without any trouble: up to 2 months in a freezer bag, no thawing needed (just wait 10 minutes at room temperature). Practical for prepping the whole holiday season in advance.
Variations: chocolate, almond, lemon
Chocolate version: fold 2 tbsp of unsweetened cocoa powder into the egg whites for dark cocoa macaroons. Chocolate base: dip the bottoms in 50 g of melted dark chocolate (85 %) and let set for 15 minutes. Almond version: replace half of the shredded coconut with finely chopped almonds. Lemon version: stir the zest of 1 lemon into the egg whites for a refreshing summer take.
Which tips help with keto coconut macaroons?
- Egg whites must be completely fat-free. Wipe the bowl and whisk with lemon juice beforehand.
- Loosen the shredded coconut briefly with your fingers before folding it in. Clumped coconut leads to dense macaroons.
- Shape each mound with two teaspoons rather than one. The shape stays neater.
- Always line the baking sheet with parchment paper. Macaroons stick badly to a bare sheet.
- Bake at 160 °C (320 °F), not hotter. Higher temperatures burn the outside before the inside is fully baked.
Nutrition values
| Nutrient | Per 100 g | Per macaroon (approx. 15 g) | Keto context |
|---|---|---|---|
| Calories | approx. 380 kcal | approx. 55 kcal | Very light per piece; ideal as a small coffee-time nibble. |
| Very light per piece; ideal as a small coffee-time nibble. | |||
| Fat | approx. 32 g | approx. 5 g | Medium-chain triglycerides from coconut, quickly converted into ketone bodies. |
| Medium-chain triglycerides from coconut, quickly converted into ketone bodies. | |||
| Net carbs | approx. 7 g | approx. 1 g | Very low; only the natural carbs from shredded coconut. |
| Very low; only the natural carbs from shredded coconut. | |||
| Sugar | approx. 5 g | approx. 0.7 g | Natural sugar from coconut. No added sugar. |
| Natural sugar from coconut. No added sugar. | |||
| Protein | approx. 6 g | approx. 1 g | Low; from egg white and coconut. Not a protein snack but a treat snack. |
| Low; from egg white and coconut. Not a protein snack but a treat snack. | |||
| Salt | approx. 0.1 g | approx. 0.02 g | Very low; trace amounts only. |
| Very low; trace amounts only. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Which shredded coconut works best?
Unsweetened, medium-ground shredded coconut. Organic and health-food-store brands are usually guaranteed sugar-free. In supermarkets always check the label ("unsweetened" or ingredient list = "coconut" only). Very finely ground coconut (coconut flour) is not suitable here, it absorbs too much liquid and produces dense, hard macaroons. Coarse coconut chips are also not a good choice.
What do I do with the leftover egg yolks?
Classic uses: hollandaise, bearnaise, mayonnaise (all keto-friendly). Or a crème brûlée from cream, vanilla and erythritol. Another option: fry 1 yolk with spinach for a quick breakfast. Egg yolks keep covered for 1 to 2 days in the fridge, or you can freeze them (whisked with a little salt or erythritol).
Can I make the macaroons with stevia?
Tricky: stevia provides no bulk (only sweetness), but the volume of the egg-white foam matters here. If you want to use stevia, only adjust the sweetness level (about 1/2 tsp of pure stevia extract); leaving out the erythritol completely will make the macaroons spread. A better alternative is allulose 1:1 in place of erythritol, it whips up similarly well.
Are the macaroons suitable for diabetics?
Generally yes: 1 g net carbs per piece and erythritol without a blood-sugar effect. Even so, if you use insulin or have type 1 diabetes, test individually, ideally with blood-glucose measurements at 30, 60 and 90 minutes after eating. Several macaroons can also raise your total calories noticeably through the coconut fat, factor that into your daily plan.