Keto Panna Cotta with Strawberry Sauce
This keto panna cotta brings the Italian classic to the table without sugar: erythritol sweetens the cream base instead of sugar, and agar agar sets it. Alongside comes a fresh, sugar-free strawberry sauce. That leaves only around 4 g net carbs per serving - a light summer dessert to prepare ahead.
The key facts at a glance
- Time required: approx. 20 minutes active plus chilling - ideal for preparing ahead.
- Only approx. 4 g net carbs and 37 g fat per serving.
- Ingredients: cream, coconut milk, erythritol, vanilla, agar agar, strawberries.
- Suits anyone looking for a creamy, vegetarian keto dessert without sugar.
Ingredients
One serving is one small mold; as the close of a main meal that is plenty.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| cream | - | |||
| coconut milk | canned | |||
| canned | ||||
| erythritol | powdered, for the cream base | |||
| powdered, for the cream base | ||||
| vanilla pod | seeds scraped out | |||
| seeds scraped out | ||||
| agar agar | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| salt | - | |||
| strawberries | fresh or frozen, for the sauce | |||
| fresh or frozen, for the sauce | ||||
| erythritol | for the sauce | |||
| for the sauce | ||||
| lemon juice | 1 tbsp | |||
| 1 tbsp | ||||
How it is made
Warm the cream and coconut milk with erythritol and vanilla, bring the agar agar briefly to a boil and pour the mixture into molds. Once set in the fridge, turn the panna cotta out and serve it with the blended strawberry sauce.
Why this panna cotta suits keto well
Classic panna cotta contains a lot of sugar and is often served with sweetened fruit sauces, which easily takes a serving to 25 to 35 g carbs. This keto version sweetens the cream base with erythritol and uses a strawberry sauce with no added sugar. That leaves only about 4 g net carbs per serving, while around 37 g fat from the cream and coconut milk provides the characteristic creamy mouthfeel. At only about 3 g protein the panna cotta is a classic fat-forward dessert that fits well into a ketogenic day of typically 20 to 50 g carbs - as the close of a protein-rich main meal. Nutrition values for strawberries and cream can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Sweetening without sugar
Instead of table sugar, erythritol is used, which the body barely metabolizes and which practically does not affect blood sugar. The strawberry sauce too is seasoned with only a little erythritol and a splash of lemon. Added sugar is the simplest lever for saving carbs in desserts.
Source: Harvard T.H. Chan - The Nutrition Source: Added Sugar
Strawberries in moderation
Strawberries are among the lowest-carb fruits and supply only about 5 g digestible carbs per 100 g. At the quantity used here the sauce stays comfortably keto-friendly, as long as you do not sweeten it further or greatly increase the portion.
How do I serve and vary the panna cotta?
Loosen the set panna cotta carefully from the edge of the mold, turn it out onto a plate and spoon the strawberry sauce over it. In practice turning out works best if you dip the mold briefly in hot water. You can also simply serve the panna cotta in a glass and layer the sauce on top - that saves the turning out and looks pretty.
Meal prep: make it a day ahead
Panna cotta is an ideal dessert to prepare ahead: it has to chill for several hours anyway and tastes just as good the next day. Covered airtight it keeps for about 3 days in the fridge. You can make the strawberry sauce separately and chill it for 2 to 3 days as well; add it over the cream only shortly before serving so the panna cotta does not take on its color. Freezing is not recommended, as the cream then loses its silky texture.
Variation without strawberries
Outside strawberry season, raspberries, blackberries or blueberries suit it just as well - all stay low in carbs. For a fruit-free version you can also serve the panna cotta with a little sugar-free chocolate sauce or a hint of espresso.
Which tips help with this keto panna cotta?
- Agar agar has to come to a boil or it will not set - let it bubble for at least 1 to 2 minutes.
- Powdered erythritol dissolves better in the warm cream than the coarse kind.
- Let the mixture cool briefly before filling the molds so the fat does not separate out.
- To turn it out, dip the mold briefly in hot water.
- Push the strawberry sauce through a sieve after blending if you prefer it without seeds.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 290 kcal | approx. 360 kcal | A rich dessert; the energy comes almost entirely from fat. |
| A rich dessert; the energy comes almost entirely from fat. | |||
| Fat | approx. 30 g | approx. 37 g | Very well suited to keto, from the cream and coconut milk. |
| Very well suited to keto, from the cream and coconut milk. | |||
| Net carbs | approx. 3.2 g | approx. 4 g | Low; it comes from the cream and the strawberries. |
| Low; it comes from the cream and the strawberries. | |||
| Sugar | approx. 2.4 g | approx. 3 g | Low; natural sugar from the strawberries and cream. |
| Low; natural sugar from the strawberries and cream. | |||
| Protein | approx. 2.4 g | approx. 3 g | Low - typical for a fat-forward cream dessert. |
| Low - typical for a fat-forward cream dessert. | |||
| Salt | approx. 0.1 g | approx. 0.1 g | Very low; a pinch of salt only rounds off the flavor. |
| Very low; a pinch of salt only rounds off the flavor. | |||
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
Is the keto version of panna cotta really sugar-free?
Yes. The cream base is sweetened with erythritol instead of sugar and the strawberry sauce manages without added sugar. That leaves only around 4 g net carbs per serving instead of 25 to 35 g in the classic version.
Why agar agar instead of gelatin?
Agar agar makes the dessert vegetarian, since it is derived from algae. You can use gelatin instead - the panna cotta is then no longer vegetarian but just as keto-friendly. Note the different dosage and handling.
Does the dessert suit weight loss on keto?
It can, if the serving fits your daily plan. The carbs are very low, but the cream delivers plenty of calories. Enjoy the panna cotta as an occasional dessert and count it as a genuine meal component.
Can I make the panna cotta without coconut milk?
Yes. Simply replace the coconut milk with the same amount of cream. The dessert then turns out even richer and creamier and stays keto-friendly.