Low Carb Angel Food Cake

Low Carb Angel Food Cake


Testimony of the Day

“Hi Maria!! I need to tell you Thank You!! I wanted to let you know 2013 has been the best year of my life. I am so happy I found your blog, and signed up for a consult. I’m down over 60 pounds, and off all but 1 prescription medication!!! I was taking over 600 pills a month, prescription and non-prescription. I had headaches everyday, had no energy, severe acid reflux and had severe IBS. For the first time in my life I feel amazing!!! My body is changing, and it feels great. I used to be a carb loader, now I have turned my body into a fat burner thanks to you!! You have given me back my health, which I am forever grateful!!!! -Tanya

Click HERE to start your journey to a keto-adapted diet!

Tanya before after1-001

BETTY CROCKER ANGEL FOOD CAKE Ingredients: Sugar, Wheat Flour Bleached, Egg White, Corn 0001600044030_300X300Starch, Leavening (Baking Soda, Citric Acid), Modified Corn Starch, Calcium Chloride, Modified Soy Protein, Salt, Cellulose Gum, Dextrose, Maltodextrin, Artificial Flavor, Sodium Lauryl Flavor (A Whipping Aid), Nonfat Milk.

Yuck! Sugar, sugar, sugar and soy… bad bad bad…

I get a lot of questions on products and protein powders that are made up of soy protein (such as Kashi cereals and bars, Special K protein bars, Melaleuca protein powder, Body By Vi, South Beach bars, Atkin’s bars, Think Thin Bars…) and if those are okay to use.

A few reasons why I don’t recommend soy protein:

1. Soy produces phytoestrogens, which are estrogen-like. This estrogenic and toxic effect increases cancer in tissues that are estrogen sensitive, such as breast, uterus, and thyroid cancer. To explain how strong soy can have on our estrogen levels, in 2009, a jail was fined a lot of money because they fed their prisoners soy meat, soy milk, soynut butters… so they could keep their testosterone levels down!

Our body produces 3 types of estrogen:
1. Ovaries produce healthy estrogen: Estradiol
2. Fat Cells store and form unhealthy estrogen: Estrone
3. 3rd type is produced only when pregnant: Estriol

Healthy estrogen from our ovaries gives women ample curves, attractive breasts and youthful skin. However, estrogen from our fat cells and external sources causes too many curves…or you might say ‘bulges,’ mainly in the belly area. Farmers have known this for years. They use a little synthetic estrogen to fatten their cattle. But women say to themselves: “I don’t take any form of estrogen. Why do I have too much?” The sad truth is that estrogen comes from our food choices such as soy, alcohol or too many carbohydrates.  Insulin, the master hormone, is secreted from the pancreas in response to sugar and processed carbohydrates. Insulin stores fat and also causes our bodies to make more estrogen. This isn’t just a problem with women either…a big “beer” belly is really just an “estrogen” belly.

2. Soy blocks certain nutrients from absorption such as zinc, which is very harmful for low thyroid function and causes low sperm count.

3. Processed soy has been proven to cause growth disorders, thyroid problems, infertility, and tumors.

4. Soy has toxic chemicals and can’t be metabolized, unless fermented.

5. Soy contains enzymes inhibitors that reduce protein digestion. This is why vegetarians who try to eat meat again after a long time of eating soy have a hard time adding healthy protein back in.

6. Processed soy protein contains carcinogens such as nitrates.

7. Giving babies soy formula is the equivalent of 5 birth control pills a day.

For more on the dangers of soy read THIS by Dr. Mercola.


12 egg whites
2 tsp cream of tartar
1 pinch salt
1 cup Jay Robb strawberry protein powder (or EGG WHITE powder if Dairy Free)
1 cup Swerve confectioners’ sweetener (or powdered erythritol)
1 tsp strawberry extract (or other extract)

Preheat oven to 350 degrees F (175 degrees C). Sift whey protein and confectioners erythritol together and set aside. In a large clean bowl, whip egg whites with a pinch of salt until foamy (save the yolks for “healthified” creme brule, “healthified” coconut custard, OR “healthified” ice cream). Add cream of tartar and continue to beat until very stiff (you will be able to put bowl upside down and the whites won’t fall out). Add your favorite extract flavor. Quickly fold in whey mixture. Pour into a  greased 10 inch tube pan. Bake at 350 degrees F (175 degrees C) for 45 minutes. Makes 14 servings.

OPTION: Serve in Push Pop Molds with fresh whipping cream and strawberries. Click HERE to find Push Pop molds.

It also makes great FRENCH TOAST (see below for directions).

Traditional Angel Food = 159 calories, 0.7g fat, 5.5g fiber, 35g carbs, 0.2g fiber
“Healthified” Angel Food = 54 calories, 0.7g fat, 11.1g protein, 0.9g carbs, trace fiber

I served mine with “healthified”

4 oz cream cheese or coconut cream
1/2 cup unsweetened almond milk
4 TBS Swerve OR a touch of stevia glycerite (to taste)

Bring cream cheese to room temperature. Mix together and place a dollop on top of cake. Makes 6 servings.

Betty Crocker Frosting = 130 calories, 5g fat, 0g protein, 21g carbs, trace fiber
“Healthified” Frosting = 69 calories, 6.8g fat, 1.5g protein, 0.7g carb, trace fiber

1 Angel Food Cake
4 eggs
1 cup unsweetened almond milk

Cut the cake into 1 inch thick slices. In a medium bowl, mix the eggs and almond milk. Heat a skillet to medium-high heat, greased with coconut oil. Dip each slice of angel food cake into the egg mixture. Place on skillet and fry on each side until golden brown.

Click HERE to find the syrup I use.

Maple Syrup = 210 calories, 0.2g fat, 0g protein, 54g carbs, 0g fiber (54 effective carbs)
Xylitol Sap Syrup = 50 calories, 0g fat, 0g protein,19g carbs, 18g sugar alcohol (1 effective carb)

Maria Emmerich

About 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.".


  • Philis says:

    So what did you do with all the yolks, Maria? It looks wonderful, but one would hate to waste 1/2 the egg. Lots of pudding & egg nog? 🙂

    • I make some custard for the boys or a creme brulee or ice cream for Craig and I. 🙂

    • Anonymous says:

      I would just save the yolks and add them to my breakfast eggs. Everyday I have a 3 egg omelet, so it would turn in to a 3 egg and 2 egg yoke omelet. Yet I have to say lately we’ve been using more egg yokes then we do egg whites so this recipe will come in handy!

    • Gina says:

      I made the angel food cake into cupcakes and it tastes amazing!!! They puffed up beautifully but when I removed them from the oven for cooling they shrunk, is this normal? They were still GREAT tasting but did I do something wrong for them to shrink while cooling? I love your recipes!!!!

  • Anonymous says:

    wow 18 egg whites. can “just whites” be used instead? just to save on money and yolks?

  • Anonymous says:

    Looks delicious! Maria, I have a question for you. I’ve been unable to find an answer on the Net. Does whey protein powder denature when cooked? I see in your nutritional info that each serving is quite high in protein which suggests that whey conserves its structural integrity in heat….just wondering if you had any expert info on that! Can’t wait to try this recipe!

  • Anonymous says:

    Maria, Thank you for the recipe. Angel food was one of my husbands favourites but we haven’t had it in 10 years since doing low carb. This will make him VERY happy!

  • susiet says:

    Hi Maria, thanks for an awesome post!! As a 6mos survivor of Stage IIIC Breast Cancer (ER/PR+, HER2-) the one food my oncologist told me to avoid in any way shape or form was soy! Yep and it’s in everything as you well know!

    I also try to avoid large quantities of dairy products due to the same “bad estrogen” because even if they don’t give cows hormones (i.e. Organic Dairy), the milk producer is still generally milking pregnant cows! So guess what the milk has in it? Yep, extra estrogen!

    I just posted a link to your blog post with the delicious looking cake recipe and informative post over to my facebook page!

    Thanks for all your hard work and for educating us all!!

  • Anonymous says:

    Maria, would the vanilla whey work instead of the strawberry? What about the chocolate? I just bought these two flavors this week so I could try some of your recipes but they didn’t have strawberry.

  • We beat the eggs whites until they were so stiff, you could hold the bowl upside down & they did not fall out. We folded in the other ingredients carefully. Poured into a Wilton two piece angel food cake pan, no problem. But once in the oven, the batter began to liquefy & leak out of the bottom of the pan & all over the floor of the oven, big mess! What are we doing wrong?

    • Hmm. I have never heard of that happening. If they are stiff they are usually good, they just rise a bit. We you sure to use 100% egg whites? Any yokes in the whites can cause problems. Here is my video showing how I do this. Good Luck! 🙂 https://vimeo.com/43271915

    • Deb D says:

      The reason Carolyn’s batter leaked out of the pan is because she over whipped the egg whites. If you beat the egg whites to the point of just to stiff peaks the batter will be fine.

  • Margarita says:

    Do I have to use Whey protein powder or can I use egg white protein powder instead and also for the icing may I use coconut milk instead of almond?

  • Margarita says:

    Oh and I wanted to comment on Soy, after reading this I had a lot of questions answered personally for me on my struggles with weight loss. I had emailed you but I guess you are so busy it is hard to get back to them all. I have no thyroid and have STRUGGLED to get past a 10 pound weight loss and I need to lose 87 to be in a none overweight state. I had NO IDEA how bad soy was till this and once I expelled it from my diest my weight loss has started to pick itself up again. I also felt absolutely horrible because I breast fed my son for 6 months and then switched to formula and he had issues with regular formula so the doctors put him on soy and all this time I felt it was a healthier option for him other than breast feeding. I know I should not beat myself up over it, but if I do ever have another child it wll be breast feeding 100%, not just six months. I feel a bit guilty because he has issues and they were worse when he was younger and I wonder now if I would never have given him soy would maybe things have been easier for us to cope with.

    • Hi Margarita. I didn’t get your email. Maybe it went to my spam. Please send again if you would like.

      Yes, several years ago I actually thought soy was OK too. The more research I read, the worse it got. Good luck and again, sorry I didn’t get your email. I make sure to reply to every one no matter how busy it gets. 🙂

  • Anonymous says:

    I tried to make this recipe and it was all working fine until I took it out of the oven and the whole thing collapsed. I am not sure what I did wrong maybe a longer baking time?

  • Suzanne says:

    I just made this for the second time. It’s delicious! I don’t even bother frosting it. I cut it into squares and put it in the fridge, then I have it for snacks, either plain or with melted sugar free icing, or whipped cream, or sugar free pudding. It’s great as the base for a strawberry shortcake-like dessert. Also, cut into slices, it makes great bread for peanut-butter-and-jelly sandwiches!

  • Anonymous says:

    So is that right that the “HEALTHIFIED” ANGEL FOOD CAKE is 12 egg whites.
    Thanks for your help.

  • Stacy says:

    I love this recipe. I make it with vanilla whey protein, swerve and vanilla extract. My boys like it a lot, too. I ate it plain, but they liked it with a little mascarpone frosting. yum.

  • Anonymous says:

    Tried the Angel Food Cake! I used a 2-pc tube pan! Went in to check the cake at about 20-min and most of the “batter” had leaked out the bottom of the 2-pc pan, onto the bottom of the stove!

    What a mess an waste of $$

    Ole Bill

  • Annie B.Ros says:

    Hi Maria, this recipe looks wonderful, will be trying it soon! I am a big fan of tiramisu, but basically gave up on it since I gave up wheat a few months ago. Quick question regarding the flavors and extracts: it seems that many of them (including the Frontier Strawberry extract found in your Astore) contain vegetable oils such as sunflower, canola, or cottonseed. Is it because we would use very small quantities that these are tolerable? Thanks for clarifying 🙂

    • Hi, Yes, the quantities are so low per serving that it is tolerable for me. It is much better than extracts that use Polyethylene glycol! Yuck! 🙂

      • Pam says:

        Maria, you mention the polyethylene glycol is bad in extracts, but in your astore you have Bakto natural extracts which contain Propylene glycol. I ordered these and like them, but I’m wondering — is Propylene glycol acceptable?

    • Tanja says:

      Hi! I just read Annies question and wanted to recommend Medicine Flower Extracts from
      http://www.medicineflower.com . They offer a lot of flavours without any oils or alcohol in it. I don’t know how they do it but I think they invented a new way of getting the flavour out of the plants. I have the vanilla flavour and it smells and tastes divine! According to the supplier you need less in comparison to other extracts or flavourings. I don’t know if that is true as I never used other extracts or flavourings but I can guarantee that the vanilla flavour really tastes great and I don’t need much of it. Unfortunately they are expensive but in my opinion they are absolutely worth it and we have the pure flavour without oils and other stuff that shouldn’t be in food.

  • Anonymous says:

    Hi Maria,

    Thanks for all your recipes. My Cake dried out and was somewhat crunchy and tasted ‘eggy’, any suggestions, or is this the way it’s supposed to be?

    • No, this is a very moist cake. Not sure what happened. As you can see by the comments above, others seem to have good results. How long did you bake it for and at what temp?

    • Anonymous says:

      The only think I can think that I did different was that I used egg whites from a carton (Trader Joes). I’ll try it again without carton egg whites and see what happens. Does your cake have an eggy smell? (that was turn off for my kids)

    • Hmm, that should work. Let me know how it goes. What brand sweetener and protein powder did you use?

    • Anonymous says:

      I used Organic Zero (powdered with Magic Bullet) and it was either Jay Robb or a bulk protein powder that I got at a health food store.

      Anyway, I really want to Thank You for all of your dedication to the research you’ve done and developing recipes and providing them to us. I know many of us are trully grateful that someone with so much knowledge is willing to share. — I’ll be getting all of your books soon and look forward to making more of your yummy recipes.

  • France says:

    Oooh! I’ve made this and it’s soooo nice! I made the angel food cake with the “fat flush” protein that you have in your store Maria (well, similar, got mine in Australia, chocolate flavoured, sweetened with Stevia)… and it worked great (in case anyone ever wants to know!)… used vanilla as I didn’t have rum extract. I did half the recipe so it’s not as high and beautiful (mucked up my first 6 egg whites when some yolks fell in it, twice! so I put it in a large cup and will use that for omelets for the next few days!) – I definitely must’ve done something wrong the first time I tried a similar recipe (protein bread). This was nice, and it *is* moist, it’s DELICIOUS and will now feature in my regular recipes!

  • Tammy says:

    Can I use Jay Robb Vanilla, Just Like Sugar and a regular glass baking pan?

  • Beth says:

    Hi Maria, I made the angel food cake out of the Nutritious & Delicious book. I hope that’s okay on our ‘plan’. Is this recipe in one of your books? I made my cake in a bundt pan, it rose just beautifully. Shrank a bit after, but. The taste? Spot on! We both thought it was amazing! Then we added the lemon curd, I could hug you woman! That lemon curd is sooo good! It just about had me dancing in the kitchen! : ) Chrissy can’t believe its ‘legal’. Said it felt like we were cheating! Doesn’t get any better than that! Thanks again for all your hard work & for sharing all your knowledge…

  • Alison says:

    I’ve made the pop overs and the angle cake today using just plain whey that comes in a bulk bag it has nothing else added to the wpdr and both came out very dry and was like chewing a tyre, they both rose beautifully, so im guessing im doing something very wrong as I’m having this trouble with other things im making also, so im guessing my protein pdr is the problem and thinking maybe half the quantity I’m using. Any thoughts???

    • cemmerich says:

      Not sure. When I make it with jay robb as linked above, it is just like angel food cake I remember as a kid. 🙂

  • Alison says:

    Thanks Maria, The WPI has only amino Acid and non essential amion acids nothing else added so i would consider this to be raw, so ill give a made up brand a try as there are a few now with stevia in them and see if that makes a difference.

  • mallory says:

    can i sub liquid stevia for the 1 cup of sweetner?

  • kris says:

    Wonderful recipe. The taste is spot-on to the angel food cakes of old. I used a 1/2 tsp each of almond and vanilla extracts, with vanilla protein powder. However, I’ll have to order some Jay Robb powder and see if I get different results. I used Isopure (0 carbs) protein powder and reconstituted powdered egg whites. At the halfway point of baking, it had risen beautifully, but by the time it was done baking, it had collapsed. That said, it’s still delicious. I’ll have to report back after trying again as to whether the issue seems to be the Isopure.

  • Sue says:

    Should we store leftovers in the freezer or will they be ok on the counter in an airtight container?

  • Tammy Valine says:

    Are the time and temperature directions for a regular oven and they should be converted for a convection?

  • Dora Gregory says:

    1 cup Swerve confectioners’ sweetener (or powdered erythritol) – please confirm that would be 1 cup erythritol and if using erythritol, nothing else, such as Stevie glycerite with it?

    • cemmerich says:

      That would probably be good. Or a little stevia to taste if you like. 🙂

      • Dora Gregory says:

        I posed my question because I remember reading the information on sweeteners included in many of your books, and you write “In any recipe that lists Swerve (or equivalent) you can use … (and you list several products, which don’t apply to my question). In order to use a different product, use this chart to convert: 1 cup Swerve = 1 cup erythritol and 1 tsp stevia glycerite.”
        I just didn’t know if you accidentally omitted the “1 tsp stevia glycerite” in this particular recipe or if you omitted it on purpose, as in it wouldn’t work with this recipe since it’s for angel food cake.

        • cemmerich says:

          Well, this is the general rule. This recipe will be sweet enough without it but you can add stevia to get more balanced sweetness if you like. 🙂

  • Julie Rider says:

    I save the yolks and use one at a time in my smoothies, also give to my dog.

  • emma says:

    what’s on the slice in the image? doesn’t look like frosting!

  • Sara says:

    Since Jay Robb’s protein powder is sweetened, would this still be ok with the addition of the Swerve? Or does it need that extra kick? Also, does the Swerve help give it structure/rise? Thanks!!

  • Heather says:


    Can I use Trim Healthy Mama whey protein powder instead of Jay Robb?

  • Kelly says:

    So I just bought the jay robb strawberry protein powder, and it says it contains soy??

    • cemmerich says:

      Soy lecithin is in almost everything. It is a hard ingredient to completely avoid. But it is very small amounts.

  • Melissa says:

    I love all your recipes. My husband has a birthday tomorrow and I’m trying to find a cake recipe to use. I always wanted to make an angel cake. Do you think it’s possible with a bundt cake pan since I don’t have a tube pan? I have all your e-book recipes, love everything, working on staying consistent with no grain, low carb. Thanks Maria!

  • Kari says:

    Hello I have a question about erythritol. How does the carb count work for sugar alcohols in general. Also is erythritol and Swerve the same thing. I’ve been using NOW brand erythritol for most products that call for the granular form. Thanks so much! I have one of your cook books and am really enjoying the recipes!

    • Maria Emmerich says:

      The sugar alcohols in erythritol don’t count towards your carb total. They are not digestible. Swerve is a blend of erythritol and another sweetener so it measures 1-1 for sugar (erythritol by itself is 70% as sweet as sugar).

  • Crystal says:

    This is the second recipe I have tried from your site. The fudge was awesome! But this this is my birthday cake and it is out of this world! I even cut down on the swerve to a little over half a cup and 3/4 cup powder egg whites in place of the whey. Could not ask for a sweeter cake no topping necessary. I am so happy I found you 🙂

  • Angee R. says:

    Do you think I would be able to freeze this cake?

  • Amanda says:

    Yum, I just tried this and it’s delicious, even my daughter, who usually turns her nose up at my healthified recipes likes this one! 🙂

  • Erin says:

    When you fold in the protein powder do you do that by hand with a spatula or use your mixer on low…or?? thinking of making donuts with this!

    • Maria Emmerich says:

      By hand. Make sure the whites are very stiff (I beat on high with my stand mixer for about 5-10 minutes). 🙂

  • Jackie says:

    Should the cake be completely cooled in the pan before removing?

  • Dan says:

    Maria, saw this dessert at a restaurant and thought it would be a good addition to your desserts. I tried it with your angel food cake recipes but didn’t caramelized the cake. I still need to tweak it.


    caramelized angel food cake, cream cheese filling, seasonal berry compote, vanilla ice cream, toasted sweet and salty sliced almonds

  • Ann says:

    Turned out perfect BUT
    (1) I did not grease the pan (the mixture needs to cling to the sides for support)
    (2) I let it cool for one hour in the oven with the door cracked about 3″
    (3) The pan was inverted during the time it cooled in the oven
    (4) I let it then cool completely before removing from the pan.

    The cake was about 4″ high and it did not collapse. It was perfect.

  • Kelly says:

    As always, another Maria hit. I used Quest vanilla protein powder and banana extract. So yummy and so easy. I did not make the frosting, too lazy. 🙂

  • Ruth Ann says:

    Maria, I plan to use ALL WHITES instead of separating a dozen eggs – what is the conversion for 12 egg whites to how much ALL WHITES? Would that be one cup or two? I won’t begin the cake until I know how to measure the ALL WHITES. Thanks for your patience and help!

  • sophie says:

    Does it turn out very dry for everyone?

  • sophie says:

    DELICIOUS though!

  • Ruth Ann says:

    Well I tried it today and had several problems. Waited until I got a new 2 piece angel food cake nonstick pan. The All White said that 3/4 cup equals 4 eggs – so I measured out 3/4 cup of All Whites times 3 to equal the 12 egg whites. Used the amount of cream of tartar, salt, 2 tsp Stevia glycerite, 1 tsp vanilla, and the cup of whey protein. It beat up nice and stiff and poured into the new angel food pan. Somebody commented above that the mix needed to be able to climb the sides of the pan, and not to spray so I did not spray the pan. Baked at 325 (convect) 45 minutes, let cool and it did sink as expected. Unfortunately, it stuck badly all around and did not release from the pan. But the most disappointing was the taste – I thought the vanilla would be good for making it tasty for any purpose but it did not. So besides not spraying the non-stick pan, what did I do wrong for taste? Was one teaspoon not enough flavor? It was very dryl like Sophie mentioned too. I will be trying this recipe again – what about the taste though?

  • Emily says:

    Hey ther Maria

    I have trouble with sugar alcohols. Would I be able to make this with stevia? Would I replace the bulk with coconut flour or something like that?