Healthy Eton Mess

Healthy Eton Mess

Eton Mess is a classic British summer dessert, however the original version is LOADED with both fat and calories (thanks to the double cream!). A single serving of traditional Eton Mess can be a whopping 580Kcal and 50g of fat, where as my ‘skinny’ version is just 165Kcal and less than 1g of fat.


This super tasty dessert is not only light on calories but it’s packed with goodness from the fruit (antioxidants to keep us healthy) and yoghurt (calcium & protein). Most of the sugars are naturally occurring, from the fruit (fructose) and yoghurt (lactose) but there is a small amount of added sugar from the meringue and low-fat yoghurt (it’s allowed in the 80:20 rule!!). To make a super skinny version (which is higher in protein too) use fat-free Greek yoghurt instead of the fat-free vanilla yoghurt.


P.S I developed this recipe with my sister (thanks Sarah!) – to help with her healthy eating persuit (check out our green monster smoothie for more recipes by ‘us’!!)


Healthy Eton Mess

Healthy Eton Mess

Healthy Eton Mess


Healthy Eton Mess


  • 1 large or 4 individual meringue nests*
  • 500g fresh strawberries/frozen summer berries (defrosted)
  • 450g fat-free vanilla/Greek yoghurt**


  1. Break up the meringue nests with the back of a spoon
  2. Then either simply layer the ingredients in 4 wine glasses: yoghurt, meringue, berries, yoghurt, meringue, berries, yoghurt, meringue
  3. OR mix the broken meringue nests and yoghurt together before folding in the berries and spooning into 4 wine glasses or bowles - top with sliced strawberries or berries or crumbled meringue!
  4. Enjoy your skinny British dessert!


*I tend to buy shop bought but to make ‘protein’ meringues simply whisk together (for 5-10 mins) 4 egg whites, 1/2 cup sweetener e.g. xylitol, 1 scoop unflavoured whey protein, 1/2 tsp vanilla, 1/4 tsp baking powder & a pinch of salt before dolloping on a baking tray and baking for 20 mins at 130 degrees C and then 20 mins at 100 degrees C – allow to cool over night!

**If you use 0% fat Greek yoghurt then the recipe is only 150Kcal, 25g Carbs, 13g Protein and 0.1g Fat

Nutrition Facts

Amount Per Serving

Calories 165

% Daily Value

Total Carbohydrates 35 g


Protein 7 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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  1. Marc Hemingway
    June 6, 2013 / 7:53 pm

    Fantastic, easy to make recipe, and tastes delicious!

    • Nics Nutrition
      June 6, 2013 / 8:00 pm

      Thanks Marc! Great picture too on twitter 🙂 Nic x

  2. Steph
    June 10, 2013 / 11:13 am

    Perfect summer dinner party recipe as looks (and tastes!) like quite a decadent pudding but is pretty clean – I used 0% Fage Total Greek yogurt which turned out really nice. I also added kiwi to the fruit combination for some added colour (and because I had one to use up). Planning to try a tropical version at some point with pineapple, mango, passionfruit and a sprinkle of coconut. Yum!

    • Nics Nutrition
      June 10, 2013 / 11:33 am

      Hi Steph! Oh I really do love your suggestions so much! Thank you 🙂 I’m going to try your passion fruit version too – love the idea of coconut on top too! Nic x

  3. Alex
    July 5, 2013 / 12:38 pm

    I made this yesterday and it was AMAZING!! I used fat free plain greek yogurt and strawberries as the fruit! I actually think I prefer this healthy version better than a normal full fat eton mess!! this may have become my new favourite treat 🙂

    • Nics Nutrition
      July 5, 2013 / 3:37 pm

      Yay! Thanks Alex! And thanks for your pic too – I’ll up load it soon, Strawberries are sweet enough by themselves hey 🙂 Nic x

    • Abi
      July 24, 2013 / 5:07 pm

      I agree – prefer this to the full fat cream version!

  4. Rachael Alfonso
    July 23, 2013 / 11:11 am

    Made this yesterday, so easy and quick to make! And super yummy!! I made mine with total 0% Greek yogurt as its sooo creamy and tastes naughty! Topped with fresh raspberries, strawberries and mixed in the meringue 🙂

  5. Abi
    July 24, 2013 / 5:06 pm

    Just made this for the second time – I actually adore this recipe! Quick, easy, healthy and mega tasty! Actually in love with it :o)

    • Nics Nutrition
      July 24, 2013 / 9:23 pm

      Hurray! Thanks Abi! Such great pictures on twitter – I’ll upload them soon. So glad you’re a fan 🙂 Nic x

  6. Linda
    May 1, 2014 / 6:24 am

    I love this recipe, I add a splash of balsamic vinegar to my cut strawberries and let them soak for an hour or so, then I take some of them and mix it so that I have a fruit sauce. Love to make this when I have friends over!

    • May 1, 2014 / 6:07 pm

      Ooh I love that tip!! Thank you so much!! xx

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