English Trifle

An English Trifle is the quintessential British dessert. It is the go to dessert that every family at some occasion or other will serve when they have a large family dinner. Traditionally a proper trifle will be layered with sponge soaked in fruit, sherry and jelly, followed by a traditional egg custard and topped with whipped cream.

For this low carb version I am going to make sponge using almond flour; sugar free jelly; sweetener to replace sugar and strawberries as my fruit as they are not too high in natural sugars so lower in carbs than some fruits. Oh and no sherry. The sponge is quite dense but this is perfect for the jelly will soak into it and make it nice and moist.

Although this is a low carb version of this dessert, please be aware of the nutrient value as it has very few proteins and is high I need calories so it should still be considered a treat item and not something you should eat as part of your low carb life style daily.

There is quite a bit of making and cooling and setting so make sure you plan to make ahead of time. I have individualised the preparation time next to each component so you can plan. I normally make the day before, minus the cream layer so the trifle is completely set.

English Trifle

There are quite a few elements to be prepared for an English Trifle but this low carb version is definately worth the time for those special occasions.

Course Dessert
Cuisine British
Prep Time 40 minutes
Cook Time 35 minutes
Total Time 1 hour 15 minutes
Servings 4 portions
Calories 662 kcal


Sponge fingers - recipe from wholesomeyum.com

  • 140 gm Almond flour finely ground Almonds
  • 40 gm Coconut flour
  • 1 tablespoon Sweetener
  • 1 tsp Baking powder
  • 3 large Eggs
  • 50 gm Coconut oil
  • 1 tsp Vanilla essence

Egg custard

  • 1/2 pint Full fat milk
  • 1 tablespoon Sweetener
  • 2 Egg yolks
  • 1/2 tsp Vanilla essence

Other ingredients

  • 1/2 pkt Sugar free strawberry jelly
  • 100 gm Fresh strawberries - finely sliced
  • 200 ml Double or whipping cream
  • 1 handful Flaked almonds - lightly toasted I normally “toast” these in a thick bottomed frying pan gently heating and moving them around as they turn slightly toasted


Make the sponge (prep 10 mins and cook 20 mins)

  1. Preheat oven to 180 C, Gas mark 4.
  2. Line a 7” cake tin with non-stick baking paper, (round or square as you will be cutting sponge into small pieces).
  3. In a large bowl mix together almond flour, coconut flour, sweetener and baking powder.
  4. Melt the coconut oil and mix with the vanilla essence.
  5. Mix the eggs thoroughly into the dry mix. Once mixed well, add the coconut oil and vanilla and mix this in well. You should now have a dough consistency.
  6. Press the dough evenly into the prepared cake tin and bake for 20 minutes.

  7. Once cooked, leave to cool on a wire rack. Once cool cut into small pieces (3 cm x 1 cm)

Make the custard (prep 10 mins and cook 10 mins)

  1. Whisk the egg yolks, sweetener and essence in a basin.

  2. Heat the milk in a saucepan. The milk should be warm but not so hot that it will cook the eggs at the next step.

  3. Pour the milk slowly into the egg mix whilst whisking as you pour it in.
  4. Return the custard mixture to the saucepan and back to the heat. Turn heat down to lowest setting and stir constantly. The custard will gradually thicken and should appear to coat the back of a spoon.

  5. For a smooth and refined finish, pass the custard sauce through a fine strainer.
  6. Leave to cool.

Make the jelly as per packet instructions and leave to cool but not enough to set.


  1. This takes very little time but you do need to wait for the jelly to set over the sponge and fruit before you add the custard.
  2. You can make these in just about any type of glass dish, bowl or glass. For this recipe you could use a glass bowl of about 7” diameter or I am using 4 whisky tumblers.
  3. Cut the sponge if you haven’t already into approx. 3cm x 1cm and line the bottom of your dish/es.
  4. Arrange some of the strawberry slices around the edge of the dish, leaving gaps so the rest of the ingredients are on show once made.
  5. Pour the jelly so it soaks into the sponge and pour to just about the top of the sponge. Leave in the fridge for the jelly to set.
  6. Pour over the cooled custard.
  7. Whip up the cream into soft peaks and then arrange on top of the custard. You can pipe or spread, this is really up to you how you want your dessert to look.
  8. Finish off by sprinkling with the toasted almonds.
  9. Serve.
Nutrients per portion
Cals 662
Fat (g) 58
Carbs (g) 8. (Net)
Protein (g) 20  

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