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Upgraded Gluten Free Keto Ladyfingers

  • Writer: Keto Upgrade
    Keto Upgrade
  • 2 minutes ago
  • 4 min read

I developed this recipe after six years of keto baking experience. I first created a keto ladyfinger recipe in 2020, but I’ve learned a lot since then. I started making ladyfingers in high school cooking class because they’re the key ingredient in my all-time favorite dessert—tiramisu. After perfecting them in pastry school, I created a keto version and have now reworked the original recipe to make it even better. These ladyfingers are light, airy, slightly sweet, and have only 1 net carb and 16g of protein per three—perfect with a warm cup of coffee.


Here are a few preparation tips to help your ladyfingers turn out well. Separate the eggs as soon as you take them from the refrigerator, since cold eggs are easier to separate than room-temperature eggs. Spray or drizzle a little vinegar into the bowl you’ll use to whip the egg whites, then wipe it clean; this removes any fat residue that could prevent the whites from whipping fully. Line two baking sheets with silicone baking mats, parchment paper will also work but the baking mats work better. Prepare a piping bag fitted with a 1A tip, or use a heavy-duty freezer bag with one corner cut at an angle. Preheat the oven to 350 degrees and place two racks close together in the center.



A few more tips: this recipe uses egg white protein powder, so choose one without sunflower lecithin, which can keep egg whites from whipping to stiff peaks. For best results, weigh the ingredients whenever possible. Cup and spoon measurements can vary depending on product density and may affect the final texture.


All the Sweeteners I Buy on Amazon: https://amzn.to/40fnPcx

My Essential Keto "Flours" I use in recipes: https://amzn.to/4iVK5iR

Kitchen Equipment: https://amzn.to/3C6MNBv

Kitchen Utensils: https://amzn.to/4gGsYQL

Small Ware Kitchen Products: https://amzn.to/4a6WBIf


16" Piping Bags: https://amzn.to/4cyChSA

Large Flat Silicon Spatula: https://amzn.to/46fTaxS

Measuring spoons: https://amzn.to/3N07v7b

Nordic Ware Half Sheet Pans: https://amzn.to/3SZ7dzE

Parchment Sheets: https://amzn.to/3U5kGbg

Kitchen Rulers: https://amzn.to/49x2LSo

Silicon Baking Mat: https://amzn.to/4nA1637

Kitchen Aide 5 qt. Mixer: https://amzn.to/3CxAd8K


Durelife Granular Monkfruit/Erythritol: https://amzn.to/3X9Mmgx (cheapest I use)

So nourished powdered monkfruit/erythritol blend: https://amzn.to/45hRbag (cheapest I use)

Lakanto Granular monkfruit/erythritol: https://amzn.to/3u7ebGd

Lakanto powdered monkfruit/erythritol: https://amzn.to/3eHaz7u

Anthony's powdered monkfruit/erythritol: https://amzn.to/3oqS241

Isopure Unflavored whey protein isolate: https://amzn.to/2Saz1q9

Coconut Flour: https://amzn.to/3shHjuu (I prefer Great Value Brand)

Anthony's Xanthan Gum: https://amzn.to/3VAmhWQ

Micro Ingredients Xanthan Gum: https://amzn.to/4bdKnQE

Judee's Egg White Protein: https://amzn.to/4g5P92h

Deal Supplement Allulose: https://amzn.to/47XOQnt (cheapest I’ve found)

Durelife Allulose: https://amzn.to/4of141j


(These are affiliate links, which means purchases made through them help support my family and channel. Thank you so much for your continued support—it truly means a lot.)


Ingredients:


4 Large Eggs Separated

1/4 tsp. Salt

80 g (6-7 Tbs.) Granular Erythritol

20 g (2 Tbs.) Allulose

12 g (2 Tbs.) Egg White Powder

1 tsp. Vanilla Extract

60 g (3/4 cup) Unflavored Whey Protein Isolate

20 g (1 tsp + 2 Tbs packed) Coconut Flour

1/4 tsp. Xanthan Gum

1 tsp. Baking Powder

1/4 Cup Powdered Erythritol Sweetener (Optional)(I prefer a monkfruit/erythritol blend)


Instructions:


  1. Review the preparation notes above and have all equipment ready before making the batter; once mixed, it should be piped right away.

  2. Preheat the oven to 350 degrees.

  3. Add the egg whites and salt to the mixing bowl.

  4. In another medium bowl, measure the Erythritol, Allulose, and Egg White Powder, then whisk to combine.

  5. In another medium bowl, measure out the Whey Protein Powder, Coconut Flour, Xanthan Gum, and Baking Powder. Whisk together and set aside.

  6. Beat the egg whites on medium speed until frothy, then gradually add the sweetener and egg white protein powder mixture.

  7. After everything is added, stop and scrape down the bowl. Continue beating on medium-high until soft peaks form, add the vanilla extract, then beat on high until stiff peaks form.

  8. The egg whites should stand straight up without moving. Once they are stiff, return the bowl to the mixer, add the egg yolks, and beat on high just until combined.

  9. Remove the bowl from the mixer and use a large spatula to check that no streaks of egg white remain. Sift the dry ingredients over the batter, then return the bowl to the mixer.

  10. Start on low speed, gradually increase to medium, and mix just until combined. Remove from the mixer and gently fold to ensure the dry ingredients are fully incorporated.

  11. Place the prepared piping bag in a tall container and fold the top down to keep the outside clean. Add the batter, push it down toward the tip, and twist the open end closed.

  12. Using even pressure, pipe 4-inch ladyfingers about 1 1/2 inches apart on the prepared baking sheets. Depending on thickness, you should get 25 to 33 fingers. If desired, dust with powdered erythritol for a crispier exterior. Bake for 12 minutes, rotating the trays halfway through so they brown evenly.

  13. Let the ladyfingers cool for a few minutes, then transfer them to a cooling rack to cool completely. They are best served warm, will keep for up to one week in an airtight container at room temperature, and can be frozen for quick desserts later.


Macros:

For 5 lady fingers (If the recipe yields 30)


110 Calories

3.5 g Fat

16 g Total Carbs

1 g Fiber

13 g Sugar Alcohol

16 g Protein


If you’re in the Lower 48, visit my website to order High Protein/Low Carb White Bread, keto brownies, or keto breakfast baked goods: Sugarswapbakeshop.com or click the link: https://www.ketoupgrade.info/shop-1


If you’d like to support the channel or say thanks for the recipes and work I share, you can use any of the links below. For questions, you can find my email address below or contact me through my website. I also have a P.O. box for anyone who would like to send something.

           

I’ve created a Patreon account to share extra content with supporters. I have many ideas for the future of this channel, including possibly creating my own keto dessert line. On Patreon, I’ll share inspiration, more about my life past and present, behind-the-scenes recipe testing, successes and fails, and maybe even merch down the road. If you’d like to support me and the channel, please consider becoming a patron.




Address:

Alycia J Distefano

P. O. Box 56

Derby, NY 14047






Business inquiries:

Keto Upgrade e-mail: ketoupgrade.info@gmail.com 



 
 
 

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