Keto Coconut Macaroons

By Dr. Eric Berg DC

06/24/2024

Keto Coconut Macaroons

Total Time: 40 mins

Serves: 6

Per serving: 130 calories, 4 g protein, 4 g carbohydrates, 10 g fat

Ingredients

3 large egg whites

¼ cup coconut flour

½ cup unsweetened shredded coconut

2 Tbsp erythritol

1 Tbsp vanilla extract

1 Tbsp coconut oil, room temperature

Directions:

Preheat oven to 350 degrees F / 177 degrees C and line a baking sheet with parchment paper.
In a medium bowl, mix egg whites until they form stiff peaks.
In a large mixing bowl, combine coconut flour, unsweetened shredded coconut, erythritol, vanilla extract, and coconut oil.
Fold egg whites into coconut mixture.
Firmly shape mixture into six equally-sized macaroons and place on prepared baking sheet.
Bake for 15 to 20 minutes or until slightly golden brown.
Remove from oven and let cool before serving.

Recipe tips:

Use an ice cream or cookie scoop to firmly pack the mixture and prevent crumbling.
If the batter is too loose and doesn’t stick, whip another egg white and fold it into the flour mixture.
Small coconut shreds are easier to form into macaroons. For best results, opt for shreds the size of sprinkles.
Add slivered almonds and a dash of almond extract to the mixture for an extra crunch and nuttier flavor.
To make chocolate macaroons, dip them in sugar-free melted chocolate once cooled. Alternatively, add keto-friendly chocolate chips into the flour mixture before forming the macaroons.
Using a rimmed baking sheet prevents coconut oil from seeping off the pan.

Freshly baked coconut macaroons

This Keto Coconut Macaroon recipe is a decadent dessert with a tropical toasted coconut flavor.

These low-carb treats are ready in 40 minutes, chewy on the inside and crispy on the outside, and can be drizzled with melted sugar-free chocolate for a more satisfying crunch.

Why you’ll love this keto-friendly recipe

Though not as moist as traditional coconut macaroons made with sweetened condensed milk, cane sugar, and wheat flour, these low-carb coconut macaroons are a tasty keto-friendly alternative.

Keto Coconut Macaroons are made with six simple ingredients, making them a quick and easy way to satisfy a sweet tooth on a low-carb diet.

These macaroons are also gluten, sugar, and dairy-free, which is perfect for individuals with food intolerance or those following a Healthy Keto® diet.

Because they’re made with coconut flour, Keto Coconut Macaroons are low on the glycemic index, meaning they won’t spike blood sugar or insulin levels as wheat flour does.

Coconut macaroons are high in fat and satiate hunger when enjoyed with a meal, which can help you stop grazing and snacking and speed up fat burning.

Additionally, this recipe calls for erythritol in place of cane sugar to avoid pro-inflammatory ingredients without sacrificing sweetness.

Keto Coconut Macaroons have a crispy and coconutty outside with a soft, chewy center. They can also be customized with other keto ingredients such as melted dark chocolate, almonds, sugar-free chocolate chips, or raspberries.

Ingredient breakdown

This Keto Coconut Macaroons recipe uses six simple ingredients.

Here’s a breakdown of what you will need and why these ingredients are excellent choices for those on a ketogenic diet.

Eggs

Use large egg whites to bind the coconut flour mixture together. Eggs that are too small will result in crumbly batter. If you don’t have large eggs, add another egg white to saturate the shredded coconut.

Additionally, you can enhance the nutritional value of these keto macaroons by using pasture-raised eggs. Pasture-raised, organic eggs are rich sources of fat-soluble vitamins, such as vitamins A and E, and offer anti-inflammatory omega-3 fatty acids.

Coconut flour

Coconut flour is a low-carb flour option that produces soft, fluffy cookies. It’s also gluten-free, making it a great replacement for wheat flour, which can aggravate the gastrointestinal tract and lead to skin issues, and other problems.

Additionally, coconut flour contains fiber, which helps balance blood sugar levels and ensures you stay in ketosis while supporting health-promoting gut microbes.

Unsweetened shredded coconut

Opt for full-fat, finely shredded, unsweetened coconut shreds when making this keto macaroon recipe.

Reduced-fat shredded coconut results in dry cookies that quickly fall apart. Macaroons made with larger coconut flakes can be difficult to bind and don’t hold their shape well.

Erythritol sweetener in spoon

Erythritol

Erythritol is a sugar alcohol sweetener that offers 70 percent of the sweetness of cane sugar without a bitter aftertaste.

Unlike sugar, erythritol is ranked zero on the glycemic index, which indicates that it won’t cause blood sugar fluctuations that can lead to fatigue, mood swings, and cravings.

In addition, erythritol is linked to fewer digestive problems than other sugar alternatives. However, choose an erythritol product that doesn’t contain inulin, a fiber made from chicory root.

“Inulin is a soluble fiber that is fermented by microbes in the gut,” explains Dr. Berg. “This can lead to gas and bloating, so it’s best to opt for erythritol without inulin.”

Conventional erythritol is typically made using yeast fed with genetically modified (GMO) corn and it’s best to choose a non-GMO option. GMO crops are regularly sprayed with glyphosate, a chemical herbicide linked to cancer and reproductive issues.

Vanilla extract

Choose organic, pure vanilla extract to avoid artificial flavors. Imitation vanilla is made with synthetic vanillin, which can give your keto macaroons a chemical aftertaste similar to artificially flavored vanilla candy.

Coconut oil

Coconut oil adds moisture to these keto coconut desserts, helping the cookies hold their shape and preventing them from crumbling and drying out.

Opt for organic, cold-pressed, and extra virgin coconut oil rich in essential fatty acids, nutrients, and polyphenols with antioxidant and anti-inflammatory properties. Coconut oil also helps you feel fuller for longer and may support weight loss.

A study published in Food and Function found that coconut oil improved weight loss and increased high-density lipoprotein (HDL) cholesterol, widely known as the good cholesterol linked to a lower risk of cardiovascular disease.

Baked coconut macaroons

Storing tips

To store your Keto Coconut Macaroons, let them cool completely for about 15 minutes before placing them in an airtight container. These macaroons become chewier with storage and can last for several days.

Keto Coconut Macaroons can be stored at room temperature but improve in texture when refrigerated for up to four days.

To prolong shelf life, freeze macaroons in ziplock bags or a freezer-safe container for up to two months. When ready to enjoy, thaw at room temperature.

Serving suggestions

Keto macaroons are the perfect treat after a meal to help satisfy sweet cravings. Enjoy a coconut macaroon with coffee at breakfast or as a dessert after lunch or dinner.

Avoid snacking on these Keto Coconut Macaroons in between meals. Snacking, even on healthy and low-carb foods, is one of the biggest weight-loss mistakes while on keto.

Close-up of macaroons

Final thoughts

These Keto Coconut Macaroons are made with unsweetened shredded coconut and erythritol for a satisfying, nutty treat that won’t spike your blood sugar or insulin levels.

Made with only six simple ingredients, you can enjoy these gluten, sugar, and dairy-free keto macaroons in under an hour.

FAQ

1. What are coconut macaroons?

Coconut macaroons are drop cookies made with unsweetened coconut flakes, egg whites, and a keto-friendly granulated sweetener.

Macaroons are often confused with macarons, which are meringue-based sandwich cookies made with almond flour, egg whites, sugar, food coloring, and a creamy filling.

2. How many carbs are in Keto Coconut Macaroons?

This Keto Coconut Macaroons recipe yields six cookies, each containing four grams of carbohydrates.

3. Are Keto Coconut Macaroons gluten-free?

Yes, Keto Coconut Macaroons are gluten-free as they’re made with coconut flour instead of wheat flour.

All other ingredients and coconut derivatives in the recipe, including coconut oil and unsweetened shredded coconut flakes, are also gluten-free.

4. Can I have coconut on keto?

Yes, coconut is keto-friendly and recommended for keto recipes, as it’s low in net carbs and high in fat. Coconut oil and products derived from coconuts, like coconut milk and medium-chain triglycerides oil (MCT), are also low in carbs and keto-approved.

5. How many Keto Coconut Macaroons can I have at a time?

It’s recommended to have one Keto Coconut Macaroon at a time to not exceed your daily net carb limit which can kick you out of ketosis. It’s also best to enjoy this low-carb treat with a meal.