Keto Tiramisu Original Italian Recipe

Keto Tiramisu by The Nourished Caveman 3

About Tiramisu

As a kid tiramisu was my specialty. I made so many times I got really good at it…

That is when I lived in Italy, many years ago.

Now as part of my Italian “theme” I decided to revisit the tiramisu of my younger years and make it Keto for you.

WARNING: this recipe came out amazing and you might want to eat it all at once!

 

What is Xilitol?

For this recipe I decide to try and use Xylitol for the first time. As you might know I am a big supporter of whole foods, especially local and organic.

Something that is chemically derived from plants, did not strike me as particularly healthful and fitting my parameters.

Let me tell you a bit about it first.

  • Xylitol is a naturally occurring alcohol found in plants. It is usually extracted from birch bark, sugar cane pulp or cellulose. The one I used for this recipe is extracted from non-GMO Corn cobbs.
  • Xylitol has about 40% less calories than sugar, but it’s glycemic index is only 7, Vs 100 of table sugar. It is also absorbed very slowly in the gut, so it does not cause an immediate reaction and an insulin spike.
  • Xylitol is also known for not causing cavities, unlike regular sugar. (BTW do you know why sugar causes cavities? It ferments in your mouth, becoming food to bacteria, which then in turn over multiply and cause the PH of the mouth to become acidic. This puts tiny holes in the tooth enamel’s getting cavities started!)

When I mad this tiramisu I had a Lady finger cookie as soon as it came out of the oven…was delicious and tasted just like the ones in Italy! Yes, another advantage of Xylitol is that it can be used just like sugar and it tastes just like it, so it’s great for baking.

BUT

It threw me right out of ketosis!

One meager cookie, yes.

Keto Tiramisu by The Nourished Caveman 5

 

Conclusions

I think this “other white stuff” is a great weapon to have in your kitchen arsenal. Especially for applications where Stevia fails us, like baking, or where it needs to be used as an emulsifier. It worked great for that.

BUT

If you are extremely carb intolerant like me, I would use with caution and only when really necessary. (Did you take the carb intolerance quiz? – Take it to find out how sensitive YOU are, then go to the Q&A page for more info)
I still think Stevia or Swerve are a better everyday option.

It’s healthier, has no calories and it’s pretty versatile! AND it will not get me out of ketosis!!

With all that said the Xylitol worked fantastic, and the tiramisu was a smashing success! Try and let me know if you liked it!

QUICK NOTE ON CREME FRAICHE

I used Creme Fraiche instead of Mascarpone because it is cultured but it does not taste sour. It is basically a fancier version of sour cream. if you can  not find it you can substitute by using regular sour cream or mascarpone.

 

Keto Tiramisu by The Nourished Caveman 5

 

Keto Tiramisu Original Italian Recipe
 
Prep time
Cook time
Total time
 
Tiramisu used to be my specialty dessert growing up. This is the Keto version of that recipe for all of us here who are Carb Intolerant so we can still enjoy the sweeter side of life!
Author:
Recipe type: Dessert
Cuisine: Italian
Serves: 6
Ingredients
  • For the Ladies Fingers Cookies (Savoiardi)
  • 5 pastured eggs, divided
  • ¾ cup Xylitol or Swerve
  • ½ cup coconut flour
  • ½ cup whey protein
  • the zest of one organic lemon
  • For the Tiramisu
  • 5 pastured eggs, divided
  • ⅓ cup Xylitol or Swerve
  • 300 grams Creme Fraiche OR Coconut Cream for a dairy free option
  • 1 cup of strong brewed organic coffee
  • unsweetend cocoa powder for dusting
  • Optional: ¼ cup marsala wine or dark rum
Instructions
  1. To make the Ladies Fingers:
  2. Whisk eggs whites with a electric whisk, adding a pinch of salt.
  3. First whist until just foamy, then add ¼ cup of the Xylitol and keep whisking until very stiff.
  4. In a bowl whisk the egg yolks with the rest of the Xylitol and the lemon zest, until they become white and foamy and all the Xylitol has dissolved.
  5. Now add the egg whites into the yolks, stirring gently with a spatula, being very careful not to overmix and deflate the mixture.
  6. Now add the coconut flour, which you have previously mixed with the whey protein, by slowly passing it through a fine sieve.
  7. Very gently mix in the flour, until fully incorporated.
  8. The dough should be light and fluffy, but not runny. It should hold its shape when put on a flat surface with a spoon.
  9. Now load a pastry sleeve with a flattish, wide nozzle.
  10. On a cookie sheet covered with wax paper make cookies wit the dough, about 3 inch wide,and ½ inch thick.
  11. Bake at 375 degrees for about 15 minutes or until gold colored.
  12. Make sure to not overbake.
  13. Let cool until completely cold before using.
  14. For the Tiramisu
  15. In a bowl whisk the egg whites with a pinch of salt until very still.
  16. In another bowl whisk the egg yolks with the Xylitol until the mixture turns white, like you did for the cookies.
  17. Now add the Creme Fraiche and keep mixing until well blended.
  18. Delicatly add the egg whites into this mixture.
  19. On the side mix the coffee with the optional liquor.
  20. Now dip the cookies into the coffee.
  21. In Individual serving cups or glasses start layering a cookie, with a couple of teblespoons of cream and a dusting of bitter cocoa powder.
  22. Keep layering to reach desired quantity.
  23. Refrigerate for a couple of hours before serving.
  24. enjoy!
  25. Makes 6 portions
Nutrition Information
Serving size: 1 portion Calories: 396 Fat: 28 gr Carbohydrates: 17 gr Sugar: 13 gr xylitol Fiber: 5 gr Protein: 17 gr

Keto Tiramisu by The Nourished Caveman 01

 

 

 

 

 

 

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Comments

    • The Nourished Caveman says

      Thank you Lydia!! Please let me know if you find something that works better than the Xylitol…and that has no carbs :)

    • The Nourished Caveman says

      Sure, you can use just more coconut flour, but the cookies will be a bit denser, less fluffy. This combination for me was the one that gave the most original result.
      In the end of the day you can sub for anything you want…it will just not be the original recipe anymore :)

  1. Jenna says

    Have you heard of or experimented with Swerve sweetener at all? Maria with Keto-Adapted uses a lot of it in her recipes. I am hesitant to try alternate sweeteners but as I move closer to being in keto I am thinking it’s the only way to have success and get sweets when I need them. It’s main component is Erythritol. The site says this: Erythritol is made by fermenting glucose with Moniliella pollinis (a natural microorganism found in honeycomb) which breaks down the glucose and yields erythritol. Seems harmless? This recipe looks so darn good, I may just have to order myself a bag and try it. I’ll keep you posted if I do!

    • The Nourished Caveman says

      Thank you Jenna!
      Ia just starting to experiment on the effects of these different sweeteners myself! I am on the extreme side of sensitive, so I only ever used Stevia until now. I will test Swerve later and see what it does for me! :)
      Let me know your results too please!

  2. Brad says

    Xylitol, even is very small amounts, can kill a dog or cat.so if you have these pets (as I do), please be careful. I have found that erythritol gives me zero GI issues, whereas other sugar alcohols are a problem. Erythritol is said to be absorbed directly from the small intestine without being broken down, and is then excreted through the kidneys. It’s not digested at all, provides no usable calories, is not supposed to affect blood sugar/ketones, does not reach the colon (therefore no gas and bloating), and is non-toxic to my pets. I use Swerve, which comes in both granular and powdered, cooks just like sugar. It has been a real boon for me.

    • The Nourished Caveman says

      Hi Brad…if you read my post you will see that I am also allergic to it and that was an experiment….Now I use Swerve when I have to, but still prefer stevia.

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