Name: 5-Ingredient Keto Blackcurrant Chocolate Chip Parfait
Prep time: 20 min
Total time: 6 h 20 min
Yield: 10
Ingredients: 3 egg whites from very fresh organic eggs; 1 1/2 cups = 360 ml heavy cream; 1 cup = 240 ml fresh blackcurrants; 1/2 cup = 120 ml (or to taste) powdered erythritol or allulose; 1/2 cup = 120 ml grated very dark chocolate (cocoa content 90%)

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Summer is still pampering us with its high temperatures — at least here in Finland. Heatwave cries for nourishing and cooling treats that won’t make your blood sugar spike. This 5-Ingredient Keto Blackcurrant Chocolate Chip Parfait ticks all the boxes for an ultimate summertime treat: it’s low in carbs, super nourishing, and cools you in seconds. Needless to say, it tastes incredible and looks stunning!

How to make this 5-Ingredient Keto Blackcurrant Chocolate Chip Parfait

First of all, let’s talk about the word ‘parfait.’ If you live in the US, most likely parfait means to you a layered dish consisting of nuts, granola, yogurt, fruits, ice cream, and/or whipped cream. However, if you live in Europe, you might know parfait best as a creamy, frozen ice cream-like dessert. For the UK people, parfait might mean smooth meat paste.

Well, here, we are making the French-type parfait from blackcurrants, cream, egg whites, sweetener, and chocolate chips. Some French parfaits contain alcohol, but as this parfait is a whole-family recipe (and I don’t use alcohol), it’s booze-free.

Making this gorgeous keto dessert is somewhat simple, although there is quite some whipping and pureeing you have to do. That said, preparation is straightforward, and when you follow my instructions, there is no chance of failing.

I recommend using fresh blackcurrants for this keto parfait, although frozen and thawed blackcurrants are okay, too. There is just something enchanting in the flavor and smell of fresh blackcurrants. On the hand, you’ll freeze this dessert anyway, so your blackcurrants will be frozen. However, if you use once-frozen and thawed blackcurrants for this dessert, you basically refreeze them, making the taste suffer. Not much, just a little bit.

It’s best to beat the egg whites first, as you need clean beaters to get stiff peaks. You need to whip some cream, too, but you can use the same beaters you used for beating the egg whites, so you don’t have to clean them in between.

One important tip, still: after removing the ready parfait from the mold, let it stand at room temperature for a minimum of 15 minutes and a maximum of 30 minutes before serving. Like that, the parfait is easier to slice, and the taste turns really melt-in-the-mouth.

So, let’s take a look at how to prepare this impressive keto dessert:

Take 3 egg whites from very fresh organic eggs and beat them in a deep and narrow bowl…

…until stiff peaks form. Set aside.

Pour 1 1/2 cups (360 ml) heavy cream into a mixing bowl.

Beat…

…until stiff peaks form. Set aside.

Next, you’ll need 1 cup (240 ml) of fresh blackcurrants. Pour them into a blender jar.

Add 1/2 cup (120 ml), or to taste, powdered erythritol or allulose.

Puree or blend…

…until smooth.

Combine the blackcurrant puree and the whipped cream.

Mix until smooth.

Look at the gorgeous color!

Add 1/2 cup (120 ml) grated very dark, i.e., 90% chocolate.

Mix again until smooth.

Finally, gently fold in the beaten egg whites.

Ready!

Transfer the mixture into a parfait mold or another suitable mold. This mold accommodates 4 cups (950 ml).

Level the surface with a spatula.

Cover with a lid or plastic wrap.

Freeze overnight, or until completely frozen.

When ready to serve, remove the lid or plastic wrap.

Dip the mold into hot water. Be sure no water gets into the parfait! Remove the parfait and place it on a serving plate.

Decorate and serve.

Yum!

How I came up with this delicious keto summer dessert recipe

I had planned a savory recipe for this week, but I suddenly realized that the blackcurrants in the bush in my backyard were getting ripe. Actually, too ripe if I didn’t pick them and use them quickly.

I thought I could make a keto dessert with blackcurrants. But what kind of dessert? Parfait! I immediately was thinking of parfait with blackcurrants. A couple of decades ago, I ate blackcurrant parfait which was pretty awesome. However, it contained plenty of sugar. Now, it was about time to make a sugar-free parfait.

Actually, about a week ago, I bought a Tupperware parfait mold (“Tupperware 6 Piece Jel-N-Serve Mold Set”) from a flea market here in Tampere. That was another reason to make a parfait: to get some use for my fine parfait mold!

To be honest, I haven’t been a big fan of blackcurrants. When I was a kid, my mom used to serve hot homemade blackcurrant juice with honey every time I was ill. And boy was I ill so often in my childhood! I had sinusitis about four times a year and sore throat or other mild or severe flu even more often. So, you can imagine I drank gallons of blackcurrant juice over the years.

Maybe because of this, I associate the taste of blackcurrant with being ill — which is certainly not nice — and on the other hand, I got my blackcurrant quota filled for many years after gulping down that much blackcurrant juice in my early years.

However, now, during adulthood, since I haven’t been ill for years and haven’t drunk blackcurrant juice, I have started almost craving blackcurrants. Well, not blackcurrant juice but the berries. There is one blackcurrant bush in my yard (and another is hidden in the middle of the hedge). The blackcurrants in the bush in the yard are exceptionally flavorful, and I totally adore the taste. I’m in heaven each time I pop blackcurrant into my mouth! Those fresh berries taste quite different from my childhood’s sugary and honey-filled blackcurrant juice.

So, I started throwing ideas for the ingredients for my keto blackcurrant parfait. Heavy whipping cream was certainly one, as I love rich and creamy desserts. The parfait also needed eggs in one form or another. I decided to use beaten egg whites to make the parfait airy and to compensate for the richness of the cream.

For sweetener, I chose powdered erythritol as it dissolves so easily in cold desserts. If I had more allulose, I would have used it, but ordering it from the US is a complicated and lengthy process, so I save the little amount of allulose I currently have for really special occasions.

Now, I had four ingredients: blackcurrants, heavy cream, egg whites, and sweetener. I was pondering the fifth ingredient and if that should be some kind of herb or seasoning. Cardamom, maybe?

Then, I realized that chocolate chips (or actually grated very dark chocolate) would be the ultimate fifth ingredient. Blackcurrants and chocolate in a rich and creamy dessert sounded totally mouth-watering!

After coming up with the appropriate measures, I was ready to prepare the parfait and shoot the photos. Again, I was so sure that my recipe worked (and I was too busy to do any further experiments!), so I thought I hit the hole-in-one, so to say, with my first experiment and my careful calculations and plans.

Indeed, the result was a success and just what I had hoped: refreshingly cool and fruity yet rich and creamy dessert with decadent bits of very dark chocolate! Oh yum! This dessert really saved and cooled me in the most delicious way in the heat of late August!

Moreover, I was surprised that the mixture fit exactly the Tupperware parfait mold I had bought from the flea market.

In fact, after preparing this dessert and taking the photos, I suddenly remembered that I had created a Low-Carb Raspberry Parfait recipe with chocolate chips over six years ago. You’ll notice my affection for chocolate chips there, too. However, that recipe also uses egg yolks in addition to egg whites.

Here’s the recipe for you to enjoy:

5-Ingredient Keto Blackcurrant Chocolate Chip Parfait

Yield: 10

Prep Time: 20 minutes

Additional Time: 6 hours

Total Time: 6 hours 20 minutes

Summer is still pampering us with its high temperatures — at least here in Finland. Heatwave cries for nourishing and cooling treats that won't make your blood sugar spike. This 5-Ingredient Keto Blackcurrant Chocolate Chip Parfait ticks all the boxes for an ultimate summertime treat: it's low in carbs, super nourishing, and cools you in seconds. Needless to say, it tastes incredible and looks stunning!

Ingredients

3 egg whites from very fresh organic eggs
1 1/2 cups = 360 ml heavy cream
1 cup = 240 ml fresh blackcurrants
1/2 cup = 120 ml (or to taste) powdered erythritol or allulose
1/2 cup = 120 ml grated very dark chocolate (cocoa content 90%)

Instructions

Beat the egg whites until stiff peaks form. Set aside.
Beat the heavy cream in another bowl until stiff peaks form. Set aside for a while.
Puree the blackcurrants and the sweetener in a blender or with an immersion blender.
Combine the whipped cream and the blackcurrant puree. Mix with a spatula until well combined.
Add the grated chocolate and mix until well combined.
Gently fold in the beaten egg whites.
Transfer the mixture into a parfait mold or another suitable mold that accommodates 4 cups (950 ml). Level the surface with a spatula. Cover with a lid or plastic wrap.
Freeze overnight, or until the parfait is completely frozen.
When ready to serve, dip the mold into hot water for easier removal of the parfait.
Remove the parfait from the mold and place on a serving plate. Decorate, for example, with fresh blackcurrants, blackcurrant leaves, and whipped cream.
Let stand at room temperature for 15—30 minutes before serving.

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Nutrition information	In total	Per serving if 10 servings in total
Protein	24.9 g	2.5 g
Fat	151.4 g	15.1 g
Net carbs	29.4 g	2.9 g
kcal	1587 kcal	159 kcal

Tips for variations

For adults, add 1—2 tablespoons vodka to make the consistency softer and prevent large ice crystals from forming. Blackcurrant-flavored vodka is a perfect choice, but vanilla-flavored vodka is an excellent option, too. Rum is another tasty keto alcohol that makes this dessert totally decadent. Feel free to try other alcohol varieties. Just make sure that there is no added sugar in the booze you use.

If this dessert contains too much carbs for your personal quota, just take a small slice — or reduce the amount of blackcurrants by half. 1/2 cup (120 ml) still lends enough blackcurrant flavor to make the dessert fruity and refreshing.

Yet another way to reduce carbs is to use chocolate with 100% cocoa content, i.e., baking chocolate. It contains much less carbs than 90% chocolate — which is already pretty low in carbs.

If you don’t like the seeds and the coarse texture of pureed blackcurrants, you can make a smooth puree by pressing the blackcurrants through a fine-mesh sieve and discarding the peels and the seeds.

You can certainly use other berries instead of blackcurrants, but the flavor (and the color!) will be completely different. Redcurrants make a fabulously tangy parfait, and they are slightly lower in carbs. If you can get white currants or green currants, by all means, use them. I bet white currants make an exciting parfait; from the looks, you couldn’t imagine the dessert is tangy!

There are some seasonings that go well with the flavor of blackcurrants. Add 2 teaspoons Ceylon cinnamon, 1/2 teaspoon freshly ground cardamom, or a pinch of nutmeg to the batter. Believe it or not, apple pie spice or gingerbread spice are amazing alternatives, too!

Citrus flavors are fabulous with blackcurrants and rich cream. Add, for example, 1 tablespoon freshly grated orange peel or lemon peel to the batter. Use organic fruit to avoid pesticides, herbicides, or other nasty substances.

If you cannot use raw eggs, use pasteurized egg whites. Pasteurized egg whites are also sold in a bottle.

After using three egg whites for this dessert, you’ll naturally have three egg yolks left. To give you some ideas on how to use them: This Keto Butter Latte requires two egg yolks, this Foolproof 4-Ingredient Blender Hollandaise calls for three egg yolks, and this Very Best Sugar-Free Vanilla Frosting needs three egg yolks.

General prattling

I’ve cooked and baked a lot during this week. Well, that’s nothing exceptional as I love to cook and bake! This time, I developed recipes for a 7-day keto meal plan that we will release with Ketokamu. For example, I made this stunning cake with Keto Sea Buckthorn Curd filling:

I also made a Keto Zucchini Bread with our Ketokamu baking mix. The person responsible for designing a new webpage layout for us made a Keto Zucchini Bread with his wife, but since they didn’t have a ready recipe, the bread turned out weird. Therefore, and to help them, I created a Keto Zucchini Bread recipe with the baking mix so that anyone can make a delicious and moist Keto Zucchini Bread.

It seems that I will also have plenty of plums in addition to blackcurrants. The one tree standing in our front yard has (again!) made a record producing plums. I have created several ketoish plum recipes (like this Spicy Keto Plum Chutney and this Keto Plum Curd), but it looks like I’m going to come up with plenty of novel keto plum recipes this fall!