Sprint 2 the Table

Appetites and Adventures

Healthy Walnut Pavlova with Blueberry Sauce [Sugar-Free, Gluten-Free]

By

Pavlova has been on my bucket list for years.

Yes, I have a strange bucket list.

Pavlova is a gorgeous dessert.  It’s perfectly light and airy; aptly named after a Russian ballerina.  My take on this sweet treat is a healthy Walnut Pavlova with Blueberry Sauce.  It’s sugar-free, gluten-free, and naturally high in protein!

Healthy Walnut Pavlova with Blueberry Sauce - this sugar-free, gluten-free dessert is tastes decadent but is perfectly light for the summer!

I have to confess… a page ripped out of a magazine from when I was in college (12 *cough* years ago *cough cough*) inspired this.  It’s a recipe for a gorgeous pavlova piled high with berries.

I’ve looked at it repeatedly, but never braved making pavlova.  It’s a simple ingredient list, but something so fluffy-looking seemed intimidating.  Having finally taken it on, I’m here to tell you it’s not scary at all!

https://www.instagram.com/p/BGewdAxmje9/

Admittedly, the meringue would be 100x easier with a stand mixer.  We have no room for such things in our 1906 kitchen, so I used a hand mixer.

Pro-tip: keep your phone nearby and entertain yourself on Instagram during 20 minutes of whisking.

Sweetened naturally with xylitol, my light, airy meringue is packed full of protein filled egg whites.  You CAN use cane sugar here too; I’ve done with both ways (see picture above) with equally delicious results.

One caution: if you use xylitol, your meringue will be tan rather than white.  The taste is the same.  Vegas didn’t notice the difference!

Sugar-free, Gluten-free Walnut Pavlova

The walnuts were one of my favorite parts of this dessert.  They take on a candied quality in the baking process and add a fabulous crunch.  Walnuts also contribute to the health-factor, adding plant-based omega-3 alpha-linolenic acid (ALA), and 4 grams of protein and 2 grams of fiber per ounce!

The coconut whipped cream layer is another healthy fat addition… and yet another thing adding to the yum-factor.  Don’t skip the cream.  Trust me.

Healthy Walnut Pavlova with Blueberry Sauce. It's sugar-free, gluten-free, and naturally high in protein!

This seemingly decadent summertime dessert is topped with fresh blueberries reduced down to to a light sauce.  The blueberries I used were bursting with sweet flavor, so I didn’t need to add much sweetener.  If you’re not in the height of berry season, you may want to add more.

So let’s recap – delicious dessert.  Full of protein to keep you satisfied.  Sugar-free, gluten-free.  It’s basically dessert perfection.

Disclosure: I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.

Sugar-Free, Gluten-Free Walnut Pavlova with Blueberry Sauce. With just a few simple ingredients, this dessert looks impressive, but is actually easy!

Healthy Walnut Pavlova with Blueberry Sauce [sugar-free, gluten-free]

For the Pavlova:

  • 4 egg whites, room temperature
  • Pinch of cream of tartar
  • 1/2 C xylitol, blended (I recommend this one for baking)
  • 1/4 tsp vanilla extract
  • 2 tsp cornstarch
  • 1/2 tsp lemon juice
  • 1 C walnuts, chopped

For the Coconut Whipped Cream:

  • 1 can full-fat coconut milk
  • 1 T powdered sugar (I used Swerve)

For the Blueberry Sauce:

  • 1 pint blueberries
  • 1/2 tsp cornstarch
  • 1/4 C water
  • Juice of half a lemon
  • 1 tsp xylitol
  • 1/2 tsp cinnamon
  • 1 T chia seeds

For the Pavlova:

Allow the egg whites to stand at room temperature for 30 minutes (this helps to add volume).  

Meanwhile, preheat the oven to 250 degrees and line a baking sheet with parchment.  

In a large metal bowl (and I mean large – the egg whites will grow exponentially in size) with a whisk attachment, beat the egg whites and cream of tartar over medium.  This can be done in a stand mixer or with a handheld mixer.   Whisk until soft peaks form, about 5 minutes.

Add the xylitol, one tablespoon at a time, beating on high speed until the mixture is glossy and stiff and meringue is no longer gritty (15-20 minutes).  Scrape down sides as need with a rubber spatula.  Beat in the vanilla extract.

Using a rubber spatula, gently fold in the cornstarch, lemon juice, and walnut pieces. 

Spread the meringue in 4 even circles onto parchment paper, creating a small dent in the middle for the berry filling.

Bake for one hour.  Turn the oven off and leave the meringues in the oven for another hour to dry out.  They should be firm on the outside.  DO NOT OPEN THE OVEN!

Once cooled, place the meringues on a platter or onto plates.  Spoon the blueberry sauce (recipe below) into the centers of each meringue.  

*Note: You can use regular sugar or other sweetener as you prefer.  I have tried this with cane sugar, xylitol, and a half & half mixture of the two.

For the Coconut Whipped Cream:

This is recipe from Minimalist Baker is easy and delicious.  Better yet, it literally takes 5 minutes.  My only modification was to only use a tablespoon on powdered sugar.

This can be made in advance and stored in the fridge.

For the Blueberry Sauce:

While the pavlova is in the oven, combine all ingredients in a small pot over medium heat and bring to a boil.

Stir and reduce heat to low and simmer for at least 30 minutes more.  The longer you allow the mix to simmer, the thicker it will be.

You may need to add more sweetener depending on your berries.  My summer berries were quite sweet! 

Raspberries or strawberries will work just as well as blueberries; it’s just a matter of preference and availability.

[Tweet “Check out this #sugarfree Walnut Pavlova with Blueberry Sauce!”]



***

I’ve made this 3 times so far.  We have a marvelous new addiction.

Have you ever had pavlova?

What is your favorite warm weather dessert?

Comments

  1. I’m so in love with this recipe! Coconut, blueberries and walnuts are a great combo! I have to hand it to you, my dear, the fluffy factor about this style of recipe has always intimidated me too, but it looks like you nailed it! California walnuts make any dish better too, they’re so rich and buttery! 🙂

  2. Wow. I do not think I’ve ever had pavlova let alone make it. Going to a local farm next week to pick blueberries and blackberries so this will be on my bucket list, too.

  6. well as a wife to a kiwi, I am proud!! you did awesome. My husband make an amazing pavlova and I know he’d love this too. You have my applause!

  7. Looks so good~ It’s so funny, every blog post I’ve read today has had walnuts in it. I’m like apparently I need to go shopping haha;)

  8. If you ever got to Seattle/when you go to Seattle, got to The Whale Wins and get (everything on their menu) and get the Eaton Mess. Or search for Whale Wins on my blog and eat your heart out.

  10. Pavlova is that one dessert I definitely want to make one day just because it’s so fancy. Your sugar-free blueberry idea is sweeeet – it means getting to eat more dessert, right? Especially after that 20-minute arm workout. That beats the 10-15 minutes I had to whip my first aquafaba mousse. Hm … so I guess I should bake more meringues to shape up my chicken arms ;).

    • More dessert is always my goal! 🙂

      I’m still itching to try aquafaba… maybe for the next bucket list item!

  13. Pavlovas are one of the most delicious desserts ever! Love the lightness of the meringue! I bet the blueberry sauce makes these irresistible! Pinning and stumbling!

  14. WOW…I’ve never heard of Pavlova, but it looks and sounds amazing! And that fact that it’s healthy is awesome. My favorite warm weather snack is definitely ice cream 🙂 Thank you so much for sharing!

  17. I’ve seriously been loving all these walnut recipes I’ve been seeing today!

    Now if I were really brave, I would attempt my first meringue with aquafaba just so I could try this. It can be done, though I’m not sure I’m the woman to try it. 🙂

  18. I sometimes really wish I could eat NUTS… Cause my diet would be so much more expansive. But who am I kidding. I am a slave to the salmon skin! ha!

  21. Meringues also scare me, but I’ll take your testimony to heart that it’s not so difficult! This amazingly delicious, and the perfect summertime dessert.

    • You can’t go wrong with s’mores! Have you ever done s’more brownies So good!

    • I’m still finding pieces of meringue on stuff. It’s kind of nice when I’m craving sweets…

  28. Ahhh I love everything fluffy and meringue-y! I feel like a lot of people would’ve gone with a lemon sauce instead of blueberry to mirror lemon meringue, but I’m so glad you chose blueberry. Personally I think the sweeter fruits compliment meringue better than citrus.

    • I am the same way! It’s always lemon curd, and I don’t even really like curd. Shhhh…

Trackbacks

  1. […] When I was this month’s Recipe Redux topic was to celebrate another ReDuxer, I knew immediately I was going with the pesto flatbread from the walnut round up. […]

  2. […] midday Greek yogurt snacks.  Yesterday’s was mixed with coconut flour, chia, cinnamon, my sugar-free blueberry sauce, grapefruit, and walnuts. It’s what happens when you want a little bit of everything and […]

Follow Me!

instagram_b facebook_b twitter_bpinterest_b
rss_a email_ayoutube_b googlep_b

Popular Posts

Home | About Me | Privacy Policy | Fitness | Recipes | Training & Nutrition

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!