Raspberry Eton Mess (Easy Paleo Dessert)

By Jess

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Have I ever got a tasty treat for all of you dessert-lovers reading this today. Eton mess is one of my favorite guilty pleasures in life. This traditional English dessert earns the name of eton mess because it is traditionally served at Eton College’s annual cricket game against Harrow School as a dessert. Eton mess is usually made with a delectable mix of strawberries, heavy whipped cream, and meringue. In place of those ingredients, I wanted to share this paleo dessert that uses homemade meringue, a raspberry sauce utilizing honey and chia seeds, and a whipped coconut cream instead of the typically used heavy cream.

eton mess

This raspberry eton mess is one of the most epic paleo desserts ever! SO good.

Homemade Paleo Desserts Are Best Made from Scratch

What makes this paleo raspberry eton mess stand out so much is the fact that it is made entirely from scratch. The meringue is made using two egg whites along with vinegar, honey, arrowroot flour, and salt. Store bought meringue is loaded with refined sugar, whereas this eton mess recipe is made with all natural sweetener. You could even swap out the regular vinegar for apple cider vinegar to add more nutrients to your dish.

Raspberry sauce will be replacing the strawberries in this eton mess, but you could certainly still use strawberries, blueberries or blackberries depending on your preference. It will change the flavor and acidity somewhat so you may have to add more sweetener.

Chia Seeds – Nature’s Dessert Pudding

Chia seeds make a great addition to the sauce since it is highly absorbent. When liquid is added, chia seeds take on a pudding-like consistency, hence the popularity of ‘chia seed pudding’. The chia seeds give the raspberry sauce a slightly thicker texture as well as adding a nice dose of nutritional benefits in the form of protein, fiber, and healthy fats into your eton mess. Unlike many traditional desserts, this one is actually capable of boosting your immune system and protecting you against certain types of diseases thanks to the chia seeds. (1)

Coconut Cream – A Dairy-Free, Vegan Alternative

Finally, you’ll use whipped coconut cream mixed with honey and vanilla extract to make the delicious whipped topping. This is even tastier than normal whipped cream, as the coconut and vanilla flavors combine to provide an incredibly delicious aftertaste with every single bite. Unlike dairy milk, coconut milk is cholesterol free and lactose-free and is commonly used as a substitute for dairy in vegan and dairy-free recipes.

eton mess ingredients

Meringue – An Excellent Paleo Dessert Base

This may come as a surprise to you, but meringue is actually paleo-friendly. Made from egg whites, vinegar, salt, honey and arrowroot floor, it becomes a delicious dessert that is so light it goes with practically anything. The raspberry eton mess recipe makes use of fresh raspberries and raspberry sauce, but the meringue base can also be adapted into a pavlova recipe.

best paleo dessert

The Secret to Any Good Meringue Recipe: A Good Whisk or Mixer

To achieve the light and fluffy meringue texture, you’ll want to incorporate lots of air into your mixture. Be very careful when separating your yolk from the egg white as you don’t want the yolk to break and mix with the egg whites. A whisk will work just fine with some elbow grease, but to cut down on preparation time, we prefer using an electric mixer with a wire whip attachment

The next time you’re looking for a dessert idea that’s relatively simple to make yet looks extremely fancy, keep this raspberry eton mess recipe in mind. Every bite of this homemade dessert is like a mouthwatering piece of heaven, and when served with a few added fresh raspberries on top as decoration, it becomes even better.

P.S. Do you enjoy whipping up homemade desserts entirely from scratch just like this eton mess? If you’re looking for even more ideas to satisfy your sweet tooth, check out these smores recipes. While the eton mess is refreshingly cool and creamy, these smores recipes are deliciously hot and gooey. 


  • For meringues
    • 2 egg whites
    • ½ tsp vinegar
    • 2 tbsp honey
    • ½ tbsp arrowroot flour
  • For raspberry sauce
    • 1 ¼ cup fresh raspberries
    • 1 ½ tbsp honey
    • 1 tbsp chia seeds
    • For whipped coconut cream
    • 2 cans (15 oz each) coconut milk, refrigerated overnight
    • 2 tbsp honey
    • 1 tsp vanilla extract
  • For serving
    • 1 cup fresh raspberries


  1. For meringues, preheat the oven to 250ºF.
  2. Line baking sheet with parchment paper. Set aside.
  3. In a bowl, add egg whites, vinegar, salt, and whisk until the whites are stiff and glossy.
  4. Add in honey and whisk until well combined.
  5. Add arrowroot flour and stir well.
  6. Shape small meringues onto prepared baking sheet.
  7. Bake the meringues in the middle of the oven for about an hour, until golden and dry to the touch.
  8. Remove from the oven and let them cool.
  9. For raspberry sauce, in a bowl, add 1 ¼ cup fresh raspberries and honey. Use a fork to puree the sauce.
  10. Stir in chia seeds and leave aside.
  11. For whipped coconut cream, open the cans of refrigerated coconut milk and separate the thickened cream.
  12. In a stand mixer bowl, add thickened cream, 2 tablespoons of honey, and vanilla extract, then whisk at the high speed for 10 minutes, or until soft and creamy.
  13. To serve, place few meringues in each of four glasses, then add in whipped coconut cream, raspberry sauce and then few fresh raspberries.
  14. Continue to layer until the glasses are full.


Serving Size





Total Time

80 minutes

Prep Time

20 minutes

Cook Time

60 minutes

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