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Indulge in a Keto Tropical Trifle: A Paradise-Inspired Delight!

Indulge your sweet tooth with this delicious and easy-to-make Keto Tropical Trifle! Made with fresh fruit, whipped cream, and keto-friendly ingredients, this gluten-free dessert is sure to please.

Do you have a sweet tooth?

Me too!

Which is why I’m always on the lookout for simple recipes that satisfy my cravings.

When the weather warms up, I love desserts that have fruit in them, like these decadent Lemon Bars in a Jar.

Or these Blueberry Lemon Delight Parfaits.

Both are keto-friendly, and they’re both served up in individual portions: the perfect way to make sure I don’t scoop out more than I should…

When we traveled to the Dominican Republic, one of the restaurants had a delicious coconut cake topped with coconut custard and tropical fruit.

It. Was. Heavenly.

It was also not even remotely healthy, but when you’re on vacation, sometimes you need to splurge, right?

I wanted to enjoy those same flavors, but in a way that fits into my Trim Healthy Mama lifestyle.

Mini plastic cups of keto tropical trifles with a variety of diced fruit on a buffet of tropical appetizers.

After a little experimenting, I came up with these mini Tropical Trifles.

You actually can have two of these little trifles in a serving, or make them in a larger container if you prefer.

But one is really enough to satisfy my sweet tooth cravings.


They start with a gluten-free coconut cake, cut into cubes, then they’re topped with dairy-free coconut custard.

You can choose your own adventure when it comes to which fruits to add on top.

A touch of whipped cream or non-dairy whipped topping makes them look special.

They’re perfect to serve at a cocktail party in these little 5-ounce cups! Speaking of cocktail parties, be sure to check out these healthy tropical cocktail party appetizer ideas too.

These parfaits are so delicious that no one will realize they’re keto-friendly.

If you’re not concerned about watching carbs, you can even whip these up using coconut pound cake from the bakery.

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Embrace Tropical Vibes with Fresh Ingredients

Mini plastic cups of keto tropical trifles with a variety of diced fruit on a white platter in front of a caned vase.

The key to replicating that island flavor is using fresh ingredients.

Especially the fruit!

You won’t even notice that there’s no added sugar in these delicious tropical parfaits.

If you want to keep these low carb desserts keto-friendly, stick to fruit like berries or kiwi that are naturally lower in sugar.

However, since each parfait only has one tablespoon of fruit, you can indulge a bit in the tropical flavors of fresh pineapple and mango and still keep the net carbs at just 7 grams.

A Gluten Free Base: Keto Coconut Cake

Ingredients needed to make gluten free low carb coconut cake measured out into ramekins.

The base for these tropical trifles is a moist and delicious coconut cake.

It’s naturally gluten-free and dairy-free, and all the ingredients can easily be found in most grocery stores.

You’ll need:

This cake mixes together really quickly!

Glass mixing bowl with wet ingredients and another with dry ingredients to make keto coconut cake.

Start by beating together the wet ingredients in a large bowl until the eggs become light and foamy.

In a small bowl, stir together the coconut flour, salt, and baking powder.

It’s important to mix them separately because you don’t want to overmix the batter when you combine the wet and dry ingredients.

If you’ve ever had a bite of cake that’s a little bitter, then you know you want to get the baking powder mixed in well!

Combining the dry ingredients before adding them to the wet ones gets the baking powder evenly distributed and breaks up any little lumps.

Glass mixing bowl with low carb gluten free and dairy free coconut cake batter.

Don’t overmix the wet and dry ingredients, so stir in the unsweetened flaked coconut by hand.

Low carb baking is a little different from traditional baking.

I’ve found that your baked goods have a much better texture if you let them sit for about five minutes before baking them.

This time gives the dryer, thirsty flours a chance to absorb the liquid before you begin heating them.

8-inch square glass baking dish with baked keto coconut cake cooling.

It’s also important to not overbake this cake.

Overbaking will cause the cake to be dry and crumbly.

Begin checking the cake to see if it’s done after 20 minutes using a toothpick inserted in the center.

As soon as the toothpick comes out mostly clean (a few crumbs are okay), your cake is done.

Keto coconut cake cooking on a wire rack.

Let this gluten-free coconut cake cool in the pan for about five minutes, then turn it out onto a cooling rack to continue cooling.

Creamy and Dairy-free Coconut Cream Filling

Packages of ingredients needed to make keto dairy-free coconut cream filling.

While the cake is baking and cooling, you can whip up the coconut cream filling!

This dairy-free custard just needs four ingredients:

If you prefer a more mild coconut flavor, you may want to use almond milk and vanilla extract.

This custard is also tasty with almond extract!

If you’re closely counting your carbs and macros, you may want to use pineapple extract to give this dairy-free custard a pina colada-like flavor.

Simply blend all the ingredients with a hand mixer (or a stand mixer if you have one!)

Start at a low speed until it starts to thicken up, then increase the speed and beat until smooth.

Cover and refrigerate the coconut custard until you’re ready to assemble the trifles.

Choosing the Best Fruits for the Tropical Parfaits

The fresh fruit in the Dominican Republic was some of the best I’ve ever had!

Each morning we were treated to a platter of fresh pineapple, papaya, mango, bananas, oranges, and assorted berries.

Perfectly sliced and ready to enjoy.


I’d love to go back again someday!

Five ramekins of diced fruit including pineapple, kiwi, and mango, plus blueberries and raspberries.

To bring that tropical flavor home in these keto trifles, you’ll want to choose fruits that are as fresh as possible.

Each trifle only uses one tablespoon of fruit, so you can enjoy a little bit of fresh pineapple or mango and still keep the net carbs to 7 grams in a serving of two parfaits!

However, if you’re body is sensitive to the amount of carbs, stick to raspberries, strawberries, or blueberries when you make your trifles.

I chose to make a variety of options to serve and used mango, pineapple, raspberries, blueberries, and kiwi.

You can get creative and combine several different fruits, or even consider mixing all the fruits together.

Anyway that you choose to do it, these tropical trifles will be delicious!

Tropical Layered Dessert: Assembling the Trifles

I love desserts that you can make in advance, especially for entertaining.

These THM tropical parfaits are a great recipe to make ahead.

In fact, the cake gets even tastier as it sits and absorbs the flavors of the custard!

I’ve made these desserts in individual portions, but you can also assemble a large trifle to serve to a group. You can find instructions for this in the printable recipe at the end of this article.

Keto coconut cake diced into cubes on a cutting board.

Once the cake is completely cool, cut it into 1/2-inch cubes using a bread knife.

Then, set out 24 mini dessert cups.

I love this kind from Amazon because they come with lids and cute little spoons!

Evenly divide the cake cubes between the 24 cups.

Woman using a large zipper sealed bag to pipe coconut custard into dessert trifle cups.

Next, evenly divide the coconut cream filling between the cups on top of the cubed cake.

You can spoon it, but it’s so much easier to use a pastry bag!

Or if you don’t have a pastry bag on hand, try my favorite hack and use a zipper-sealed bag with a hole cut in the corner.

You can still pop a star-shaped tip in the hole to make your trifles look fancy.

Woman topping THM tropical parfaits with fruit.

Then it’s time to add the fruit.

You’ll add about one tablespoon of fruit on top of the nondairy cream layer.

If you’re making these parfaits in advance, this is where you stop.

How to Store and Serve a Tropical Trifle Dessert

Small disposable dessert cups with lids filled with tropical trifles in a refrigerator.

Cover each container and place them in the refrigerator until you’re ready to serve them.

This is why I love those little dessert cups that have lids!

You can make them 2 to 3 days before you plan to serve them.

Mini plastic cups of keto tropical trifle parfaits with a variety of diced fruit on a white platter.

Just before serving, top the fruit with either non-dairy whipped topping or a little bit of whipped cream.

If you feel like getting fancy, sprinkle a little toasted coconut on top.

Or add a sprig of fresh mint.

Maybe a thin slice of fruit, or lime, or a single berry.

You can even do a combination!

Whatever makes you happy.

Then sit back and enjoy the compliments as people enjoy your deliciously healthy dessert.

More Delicious Dessert Ideas

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Collage of products used to make keto tropical trifles.

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Mini plastic cups of keto tropical trifles with a variety of diced fruit on a white platter in front of a caned vase.

Irresistible Keto Tropical Trifles

Yield: 12
Prep Time: 15 minutes
Cook Time: 20 minutes
Additional Time: 10 minutes
Total Time: 45 minutes

Savor a low-carb paradise with our Keto Tropical Trifle! Layers of coconut cake, white chocolate pudding, fruit, and whipped cream create a delightful dessert.

See the notes for substitutions and directions for assembling a large trifle.


Coconut Cake Base

Preheat oven to 350 degrees F. Grease an 8x8 baking dish with cooking spray, butter, or coconut oil.

In a large mixing bowl, combine eggs, 1 cup of coconut cream (shake the can well before opening it), allulose, and extracts. Beat on medium speed for about 1 minute until smooth.

In a small mixing bowl, combine coconut flour, salt, and baking powder.

Add the dry ingredients to the wet ingredients and mix until smooth, about 30-45 seconds.

Let the batter sit for 5 minutes, then pour into the prepared baking dish.

Bake for 20-30 minutes, until a toothpick inserted in the center comes out clean. Do not overbake! Begin testing for doneness after 20 minutes.

Let the cake cook in the pan for 5 minutes, then turn it out onto a cooling rack.

Once the cake is cooled, cut into 1/2-inch cubes.

Coconut Cream Filling

While the cake is baking, mix up the cream filling.

In a mixing bowl, combine the pudding mix packages, the remaining coconut cream, 2 cups of unsweetened coconut or almond milk, and the extract of your choice (coconut, almond, or vanilla).

Begin mixing at medium-low speed, then increase to high as the filling thickens. Cover and refrigerate the filling until you're ready to assemble the trifles.

Assemble the Trifles*

Divide the cubed cake evenly between 24 individual dessert cups.

Spoon the custard filling into a pastry bag fitted with a star tip if desired. Evenly pipe the custard over the cake cubes, approximately 2 Tablespoons per individual cup.

Top the custard with 1 Tablespoon of diced fruit or berries.

Cover the cups and refrigerate until you're ready to serve them.

Just before serving, top each mini trifle with approximately 1 Tablespoon of whipped topping or whipped cream.

If desired, garnish with toasted coconut, mint sprigs, thinly sliced lime, or an additional bit of fruit.



You can use any preferred low carb sweetener equivalent to 1/2 cup of sugar.

To minimize carbs, use berries and kiwi as the fruit. You can use pineapple extract in the cream filling if you want the flavor without the carbs.

To Make One Large Trifle:

Place half of the cubed coconut cake in the bottom of a trifle dish. Spread half of the cream filling over the cake. Add half of the fruit on top of the cream. Repeat the layers. Top with whipped topping and garnish as desired with toasted coconut, mint sprigs, or more fruit.

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Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 167Total Fat 12gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 1.3gCholesterol 62mgSodium 376mgCarbohydrates 10gNet Carbohydrates 6gFiber 4gSugar 1gProtein 4g

Please note that we are not medical or nutritional professionals. We include nutrition information for our recipes as a courtesy to our readers. However, due to wide variations in brands, nutrition data is subject to change for every user. Nutrition data is calculated using My Fitness Pal Pro. All sugar alcohols are subtracted from the final carb count. Please refer to our complete Nutritional Disclosure for more details.

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