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Keto Caramel Cream Puffs

By December 26, 2012March 31st, 2023Bread, Desserts, Fertility and Pregnancy, Nut Free, Vegetarian

Keto Caramel Cream Puffs

cream puffs

My recipe for Keto Caramel Cream Puffs will blow your mind!

This is a fun dessert to serve when you are in a pinch!

I made the keto puffs a week ahead of time and kept in the freezer. I also made the caramel a few days ahead. All I had to do was whip some fresh cream fill the puffs and top with keto caramel.

cream puffs

Here is a video showing how to make the keto caramel sauce! 


Keto Caramel Cream Puffs

Maria Emmerich
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dairy Free, Dessert, Nut Free, Vegetarian
Cuisine American
Servings 12 servings
Calories 199



  • 6 large eggs separated
  • 1/8 teaspoon Redmond Real Salt
  • 1/8 tsp cream of tartar optional, to stabilize the egg whites
  • 1/2 cup vanilla egg white protein
  • 2 tablespoons allulose or Swerve
  • 3 ounces cream cheese softened (Kite Hill brand if dairy free)


  • 1 cup heavy cream or Kite Hill cream cheese with 2 tablespoons cashew milk if dairy free
  • 4 TBS Natural Sweetener or to taste


  • 1 cup allulose
  • 6 TBS salted butter
  • 1/2 cup heavy cream


  • To make the keto puffs, Preheat oven to 300 degrees F. In a bowl, whip egg whites with salt and cream of tartar until peaks are very stiff (about 5 minutes). Slowly mix in protein powder. In separate bowl, blend cream cheese and stevia. Gently fold in the cream cheese mixture into the stiff egg whites. (Save yolks for a different recipe:)
  • Grease a cookie sheet or a medium size muffin tin. Form 24 balls that are about 1 1/2 inches round. Bake for 10-15 minutes (or until golden brown). Remove pans from oven and let cool on a cooling rack. Once completely cool, use a knife to cut a small hole in the puffs to insert the cream filling.
  • To make the cream filling, place the cream into a large cool bowl and whip the cream with a hand mixer until very fluffy. Slowly add in the sweetener to your liking. Place in a large Ziplock bag, cut a small hole in the corner and use to fill the puffs.
  • To make the keto caramel, before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. If you don't work fast, the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart or 3-quart saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....SO GOOD on veggies!). Immediately add the natural sweetener and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks. Use to drizzle all over the keto puffs just before serving. You can also top with my keto chocolate.


Calories: 199 | Fat: 19g | Protein: 6g | Carbohydrates: 1g | Fiber: 0g | P:E Ratio: 0.3


Doesn’t Sarah look AMAZING??? I am SO proud of her!

“I hit my one year keto-versary! I’ve had Hashimoto’s thyroiditis and for years I suffered from unexplained weight gain, intense food cravings, sleep disturbances, anxiety & depression, brain fog, decreased motivation, debilitating joint pain with decreased mobility, irregular menses, gastrointestinal upset with heartburn, and low libido despite being in the prime of my life.

At 34-years-old, I felt completely helpless when my health continued to decline despite adding medication and being told lab work was ‘within normal limits’. I refused to accept this and spent the next 5 years researching and implementing multiple diet and exercise regimens that were not sustainable, to include dirty keto, which left me feeling defeated once more.

Finally, last year I came across Keto Adapted – Maria Emmerich and the principles of a clean ketogenic diet and she has changed my life!

Within 5 months, all of the symptoms listed above…..GONE,

50 pounds…..GONE

thyroid medication…..GONE

and thyroid antibodies decreased from 800 to 86!

I cannot thank you enough for sharing this information, the world needs to know they don’t have to stay SICK!!!” – Sarah

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Tiffany says:

    Hi Maria –
    Those cream puffs look FABULOUS!! Desserts aren’t something I usually tackle, but what a wonderful treat for a special occasion! I’m so glad I stumbled upon your blog.

    As a side note – I’d love to feature one of your dessert recipes on my website (if you’d let me) and I’d be happy to link to your blog, your website, or your cookbook order form from my PR2 website. If you’re interested, contact me through my site, if not I understand – I’m still going to follow you!! 🙂

  • Wow, these look awesome! I had no idea that maltitol could caramelize…any reason why it can and not, say, erythritol? I’m super interested in natural low/no-calorie sweeteners, not only for myself, but also for my dad, who’s a type 1 diabetic. His birthday is in a few days so I’ll be tackling your German Chocolate Cake!

    Also, I wanted to thank you SO much for the healthified Peanut Butter Dough Ball recipe…I had typed out an email reply a long time ago, right after I tried it, but somehow it got stuck in Drafts purgatory and never got sent. So sorry! Please don’t think I was being rude. Your recipe recommendations were spot on! The only additional thing I did was add an egg to bind it better, since there wasn’t any more gluten. They came out delicious, and so much healthier than the original.

  • Sara says:

    I know I should be, but I’m not a fan of cream cheese at all! Any great substitutes for this ingredient? Thanks Much!!

  • Hangga says:

    i use non stick muffin pans. do i need to grease it ???

  • Hangga says:

    can i use yolks instead of cream cheese ?

  • Diane says:

    Hello! Just to clarify: which is the “healthified” version? I’m currently on a low-carb regimen, and still on the lookout for healthier dessert options. Also: would powdered erythritol work instead of the swerve confectioners? Thank you!

  • Toni says:

    Maria, this post says use 9 eggs, your book says 3. Everything else is the same. Which should I use for the cream puffs ?

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