Maple Syrup Meringues (just 2 ingredients)





These maple syrup meringues are made with only two ingredients (eggs and maple syrup), with no refined sugar. Whipped up in no time, they are glossy and golden brown, and make the perfect adornment for your favourite dessert. 



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Sometimes, a flash of inspiration comes out of nowhere, and a recipe like these maple syrup meringues is born.


Is maple syrup good for you?

I know maple syrup is not good for you in massive quantities. However, it is natural and unrefined. It also has many health properties and compared to white sugar, so is most definitely better for us. This whole recipe only has three tablespoons of maple syrup, so I think we’re good. Unless you’re eating them all. And even then, what’s three tablespoons between friends?

I love maple syrup and often use it in my recipes, like my cinnamon chocolate banana bread and homemade chia and berry jam. It’s so sweet, so a little goes a long way. Perfect, I thought. I wasn’t at all sure it was going to work. But work, it certainly did. They turned out way better than expected. They whipped up like a beauty and tasted way sweeter than I’d imagined. They were very pretty when baked: glossy and golden brown. Oh, and they were beyond perfect in my Greek yoghurt Eton Mess. 

Healthier meringues

Healthy and meringue are not two words often seen in the same sentence. We all know that the main ingredient of meringue is sugar. Right now, I refraining from eating refined sugar. I put on a lot of weight over the summer, and I generally want to eat healthier. My parents have type II diabetes, and last time I checked, my blood sugar levels were a little high. I love sweet things, though, so what’s a girl to do? Well, if you’re anything like me, you have to get your sweet fix elsewhere.

I wanted to make meringue for my Eton Mess. Only, I didn’t want the tonnes of sugar usually associated with meringue. It occurred to me that perhaps I could omit sugar completely, but on doing a little research, I realised that meringue without sugar was literally just dried egg, and I didn’t fancy that. I thought about honey, but then had the better of idea of using maple syrup, as it is so ridiculously sweet, and I thought I wouldn’t need a great deal.

I baked them in the same way as regular meringue: low heat for a couple of hours, then left in the oven overnight. Although the tasted like regular meringue, they did go very soft, very quickly, when left at room temperature. To resolve this, I just kept them in the fridge and freezer (I tried both) and they were super crispy and much easier to handle. 

Eat them as a fairly healthy snack, or stick them in your favourite dessert like I did.


Maple Syrup Meringues (just 2 ingredients)


  • 2 medium egg whites
  • 50ml (3 tbs + 1 tsp) maple syrup


  • Pre-heat the oven to 100℃ (212℉).
  • Line a flat, large baking tray with baking paper.
  • Whisk the egg whites and maple syrup together until peaks begin to form.
  • Spoon out (or pipe) onto the prepared tray. You can make them as big or as small as you like. Mine were fairly large and I made 8 (see note 1).
  • Bake for two hours. Then, turn off the oven, and leave them inside for at least two more hours (I left mine overnight).
  • Enjoy on their own, or with your favourite dessert (see note 2).


I have converted grams to cups/ounces/tablespoons using online converters. Although I have no reason to believe they are inaccurate, please be aware that I have not made this recipe with imperial measurements.
  1. The texture of the meringues will depend on how big they are, and how long they are baked for. Smaller meringues will produce a crispier result, whereas bigger meringues will be more chewy.
  2. At room temperature, the meringues become soft and sticky very quickly, so store them in a container in the fridge (or even the freezer) until ready to eat.


Maple Syrup Meringues (just 2 ingredients)

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