Light Pumpkin-Spiced Meringue Nests

A crunchy, airy low‑sugar dessert using egg whites, monkfruit, and pumpkin pie seasoning — crisp outside, tender inside, and perfect topped with a dollop of low‑fat Greek yogurt or ricotta for added protein.

Ingredients (with estimated Glycemic Index)

• 4 large egg whites — GI: 0
• 1/3 cup erythritol/monkfruit baking blend (granulated) — GI: 0 (erythritol/monkfruit blends are non‑glycemic)
• 1/2 tsp pumpkin pie seasoning — GI: 0
• 1/4 tsp cream of tartar (or 1/2 tsp lemon juice) — GI: 0
• Pinch of fine salt — GI: 0
• Optional topping: 1/4 cup plain nonfat Greek yogurt per 2 nests — GI: ~11

Instructions

1. Preheat oven to 200°F (95°C). Line a baking sheet with parchment paper.
2. In a very clean, dry bowl, whisk egg whites with cream of tartar and a pinch of salt until soft peaks form.
3. Gradually add monkfruit blend, 1 tablespoon at a time, while continuing to whisk to stiff, glossy peaks (mixture should hold a firm tip).
4. Gently fold in pumpkin pie seasoning until evenly distributed.
5. Using two spoons or a piping bag fitted with a large round tip, form 6 small nests (about 2 tablespoons of meringue each) on the parchment, making a slight well in the center of each.
6. Bake at 200°F (95°C) for 60–75 minutes until meringues are dry and can lift off easily. Turn off oven and let meringues cool inside the oven with the door closed for 30 minutes to fully crisp.
7. Serve up to 2 nests per person topped with a spoonful (about 2 tbsp) of plain nonfat Greek yogurt and an extra sprinkle of pumpkin pie seasoning if desired.

Flavor profile

• Light, sweet, and warmly spiced: the pumpkin pie seasoning adds autumnal warmth while monkfruit provides sweetness without glucose impact. Yogurt topping adds tang and protein to slow carb absorption.

Serving size

• Makes 6 nests. Suggested serving: 2 nests with 2 tbsp Greek yogurt (per serving).

Nutritional facts (per suggested serving: 2 meringue nests + 2 tbsp nonfat Greek yogurt)

• Calories: 90
• Total Fat: 0 g
• Sodium: 110 mg
• **Carbohydrate: 4 g
  • Fiber: 0 g
  • Total Sugars: 0 g
  • Added Sugars: 0 g
• Protein: 19 g
• Vitamin D: 0 mcg
• Calcium: 40 mg
• Iron: 0 mg
• Potassium: 100 mg

Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.