Craving a low carb mango desserts that actually tastes like a mini-vacation? I hear you. Forget sad sugar-free snacks; this creamy, tropical treat bursts with bright mango flavor without wrecking your carb count. I’ll show you exactly how to whip it up fast, using pantry-friendly ingredients and zero fuss, so dessert time stays easy, fun, and guilt-free.
Why You’ll Love This Recipe
- Five-minute prep, zero bake. You blitz, chill, enjoy.
- Everyday ingredients. Almond flour, cream cheese, ripe mango nothing fancy hiding here.
- Tropical punch, silky bite. This low carb mango desserts tastes like vacation.
- Macros that behave. Low carbs, big satisfaction; keto buddies cheer.
- Show-off vibes. Slice a golden bar at brunch and watch guests swoon.
Ingredients Needed
For the crust
- 1½ cups super-fine almond flour (or graham cracker crumbs if carbs don’t scare you)
- 3 tablespoons unsalted butter, melted
- 2 tablespoons granulated sugar-free sweetener (or regular sugar)
For the filling
- 8 ounces full-fat cream cheese, softened
- 1 cup ripe mango puree (fresh or thawed frozen)
- ½ cup sour cream, room temperature
- ½ cup granulated sugar-free sweetener
- 1 tablespoon unflavored powdered gelatin
Notes & Substitutions
- Almond flour keeps the crust gluten-free and low carb. Crushed keto cookies work too and add extra crunch.
- Butter swap: Use melted coconut oil for a dairy-free option; chill the crust five extra minutes so it firms up.
- Sweetener choices: Allulose melts smoothly for a super creamy bite. Erythritol is fine but can leave a slight cooling feel.
- Gelatin alternative: Mix 2 teaspoons agar-agar powder with ¼ cup water for a vegetarian set. Expect a slightly firmer slice.
- Mango matters: Fresh delivers peak flavor; canned puree saves time but may need an extra pinch of sweetener if tart.
Recent reviews highlight mango’s antioxidant polyphenols and metabolic perks read the NCBI overview of mango bioactive compounds for details.
How to Make No Bake Mango Cheesecake Bars
Total chill time: 3 to 4 hours for a clean slice
- Line your pan. Press a sheet of parchment into an 8-inch square dish. Leave two edges hanging over as handles so you can lift the bars out later.
- Mix the crust. Stir almond flour, melted butter, and sweetener in a bowl until the crumbs look like wet sand. Tip the mixture into the lined pan, then press it firmly with the bottom of a measuring cup. A tight press stops the crust from crumbling.
- Set the base. Slide the pan into the fridge for 15 minutes while you prep the filling. A cool crust bonds with the fat and stays crunchy under the creamy layers.
- Bloom the gelatin. Sprinkle gelatin over 3 tablespoons cold water in a small cup. Wait 5 minutes until the surface looks wrinkly. This step hydrates every grain so it melts smoothly.
- Melt the gelatin. Add 2 tablespoons hot water to the bloomed gelatin and stir until completely clear. If you see specks, strain through a fine sieve. Grainy bits will spoil the silky texture.
- Blend the filling. Drop softened cream cheese, mango puree, sour cream, sweetener, and the warm gelatin mix into a food processor. Run the machine until the batter looks glossy and no streaks remain. Scrape the bowl once to catch hidden lumps.
- Taste-check sweetness. Dab a little filling on a spoon. If your mango is super-ripe you may want a pinch more sweetener; process again for five seconds to combine.
- Fill and level. Pour the mango cream over the chilled crust. Jiggle the pan gently or smooth the top with an offset spatula so the layer sits even. An even surface sets prettier and slices neatly.
- Chill to set. Return the pan to the fridge and wait at least 3 hours. The gelatin needs this time to firm up fully; rushing will give you sloppy squares.
- Slice and serve. Lift the slab out with the parchment handles, cut into bars with a hot knife, wiping the blade between cuts for sharp edges. Dust with extra almond flour or top with fresh mango cubes if you want a splash of color.
Pro Tips & Troubleshooting
Expert Tips
- Warm your cream cheese slightly. Ten seconds in the microwave makes it blend silky smooth rather than chunky.
- Puree like a pro. Push mango puree through a fine-mesh sieve for the glossiest finish and zero stringy fibers.
- Whip in air. Pulse the filling for an extra ten seconds at the end; tiny air bubbles create a mousse-light bite without adding calories.
- Crust crunch hack. Toast almond flour in a dry skillet for two minutes until lightly golden; the nutty aroma pops and the base stays crisp longer.
- Chill on a level shelf. A flat surface guarantees even setting so every bar looks bakery-cut perfect.
Common Mistakes to Avoid
- Skipping the bloom. Undissolved gelatin leaves rubbery bits. Always hydrate in cold water first, then melt completely.
- Over-sweetening. Mango sweetens as it chills; taste the batter before you add more sweetener.
- Hot butter on cold flour. Let melted butter cool for a minute so the crust does not turn greasy.
- Impatient slicing. Cut before three hours and the center may ooze. Patience equals picture-worthy bars.
Sneaky Shortcut
Flash-freeze the lined crust for eight minutes instead of chilling for fifteen. It sets firm in record time and keeps prep under thirty minutes.
Serving, Storage & Variations
How to Serve
- Bright garnish: Top each bar with diced fresh mango, a mint leaf, or a sprinkle of toasted coconut for café-style flair.
- Party platter: Cut the dessert into bite-size cubes, spear with toothpicks, and watch them disappear at brunch.
- Chilly contrast: Plate with a scoop of unsweetened whipped cream or coconut yogurt for extra creaminess.
- Flavor pop: Drip a teaspoon of lime zest syrup over the bars if you crave sweet-tart magic. Ever tried mango with lime? Pure sunshine.
Storage Tips
- Fridge: Seal leftovers in an airtight container for up to five days. Let bars sit on the counter three minutes before serving so the crust softens slightly.
- Freezer: Flash-freeze individual slices on a tray, then tuck them into freezer bags. They keep their charm for one month. Thaw in the fridge overnight for best texture. For a quick quality check, follow the Cold Food Storage Chart from FoodSafety.gov to see how long dairy-based treats keep their best texture.
- No reheating needed: This dessert loves the cold. If slices feel too firm, rest them at room temperature for ten minutes.
Remember the Leftovers and Food Safety rule: chilled desserts last 3–4 days in the fridge before flavor fades.
Tasty Variations
- Vegan vibe: Swap cream cheese and sour cream for coconut cream and add agar-agar instead of gelatin. Check the FAQs for exact amounts.
- Spice route: Stir in a pinch of cardamom or chili powder with the mango puree for a daring twist.
- Berry blend: Replace half the mango with raspberries for a marbled look and tangy kick.
- Nut-free crust: Use sunflower seed flour in place of almond if allergies lurk at the table.
Curious about carb counts or alternative fruits? See the FAQs section below for quick answers.
More Low Carb Mango Desserts
From creamy mousse to clever cauliflower “sticky rice,” here are five crave-worthy low-carb mango treats you can add straight to your menu.
1. Sugar-Free, Eggless Mango Mousse
Makes 6 servings
Ingredients
- 4 ripe mangoes, peeled and cubed
- 1 can (7.6 oz) table cream (media crema)
- 16 oz heavy whipping cream
Method
- Puree mango until glass-smooth; set aside.
- Whip cream to stiff peaks (about 8 minutes with a hand mixer).
- Blend in table cream just until combined.
- Fold in mango puree on low speed; taste for sweetness (ripe fruit needs none).
- Spoon into glasses and chill at least 2 hours for a light, airy set.
2. Three-Ingredient Mango Chia Pudding
Makes 4 servings
Ingredients
- 2 mangoes (puree one, dice the other)
- ½ cup light coconut milk (plus enough to reach 1½ cups when mixed with puree)
- 6 Tbsp chia seeds
Method
- Blend one mango into a silky puree.
- Whisk puree, coconut milk, and chia seeds in a bowl until the seeds are evenly dispersed.
- Cover and refrigerate 2 hours; stir, then portion into jars.
- Top with diced mango just before serving for bursts of fresh fruit.
3. Cardamom-Kissed Mango Panna Cotta
Makes 8 small cups
Ingredients
- 1 Tbsp unflavored gelatin
- 2 cups whole milk, divided
- 1 cup chopped mango (fresh or frozen)
- 1 cup heavy whipping cream
- ½ cup granulated low-carb sweetener
- 1 tsp ground cardamom
Method
- Bloom gelatin in ½ cup cold milk for 5 minutes.
- Blend mango, remaining milk, cream, sweetener, and cardamom just until smooth.
- Melt gelatin over low heat, stirring until clear; pour into blender and pulse 10 seconds.
- Divide mixture among serving cups; chill 1–2 hours until softly set.
- Garnish with extra mango cubes or whipped cream.
4. Cauliflower “Sticky-Rice” Mango Delight
Makes 4 servings
Ingredients
- 12 oz bag frozen cauliflower rice, steamed
- 3 Tbsp psyllium husk flakes
- 1 can coconut cream
- ⅓ cup powdered monk-fruit sweetener
- ¼ tsp sea salt
- 1–2 ripe mangoes, sliced
- 1 Tbsp sesame seeds
Method
- Drain steamed cauliflower in a colander; do not press dry.
- Stir in psyllium; let stand 5 minutes to thicken.
- Whisk coconut cream, sweetener, and salt; reserve 1 cup for topping.
- Fold remaining cream into cauliflower “rice”; refrigerate 30 minutes to firm up.
- Plate mounds of sticky cauliflower, add mango slices, drizzle with reserved cream, and sprinkle sesame seeds.
5. Dairy-Free Coconut Mango Pudding
Makes 6 ramekins
Ingredients
- 1½ cups mango chunks
- 1 Tbsp grass-fed gelatin
- ½ cup cold water
- 1 can full-fat coconut milk
- ⅓ cup coconut sugar (or equivalent sweetener)
- Pinch sea salt
Method
- Blend mango until velvety; set aside.
- Sprinkle gelatin over water and let bloom without stirring.
- Heat coconut milk, coconut sugar, and salt just until the sugar dissolves; stir in mango puree and warm 2 minutes.
- Whisk warm mixture into bloomed gelatin until completely smooth.
- Pour into ramekins; chill at least 2 hours. Serve with coconut flakes or extra mango.
Nutritional Information
Per serving (1 of 12 bars)
| Nutrient | Amount |
| Calories | 193 kcal |
| Protein | 5 g |
| Fat | 17 g |
| Total Carbs | 7 g |
| Fiber | 2 g |
| Net Carbs | 5 g |
Figures calculated with Cronometer using the exact ingredient amounts listed above.
Why These Numbers Matter
- Almond flour fuels healthy fats and vitamin E, great for skin and satiety.
- Mango supplies vitamin C and beta-carotene for immune and eye health.
- Gelatin adds collagen-rich protein, supporting joints and gut comfort. Research shows collagen peptides may improve joint comfort and skin elasticity (see the systematic review on collagen supplementation).
- Cream cheese and sour cream contribute calcium for strong bones plus a creamy texture that keeps cravings at bay.
Tip: If you swap ingredients or adjust serving size, pop everything into Cronometer or MyFitnessPal to double-check the macros.
_______________________________
No-Bake Mango Cheesecake Bars
Ingredients
Crust
- 1.5 cups super-fine almond flour
- 3 tbsp unsalted butter melted
- 2 tbsp granulated sugar-free sweetener
Filling
- 8 oz full-fat cream cheese softened
- 1 cup ripe mango puree fresh or thawed frozen
- 0.5 cup sour cream room temperature
- 0.5 cup granulated sugar-free sweetener
- 1 tbsp unflavored powdered gelatin
Instructions
- Line an 8-inch square dish with parchment paper, leaving overhang for lifting.
- Mix almond flour, melted butter, and sweetener until the texture resembles wet sand. Press into the pan and chill for 15 minutes.
- Sprinkle gelatin over 3 tbsp cold water and let bloom for 5 minutes.
- Add 2 tbsp hot water to the gelatin and stir until fully dissolved.
- In a food processor, blend cream cheese, mango puree, sour cream, sweetener, and gelatin mixture until smooth and glossy.
- Pour filling over chilled crust and smooth the top. Chill for 3 hours or until firm.
- Lift the dessert using the parchment overhang, slice into bars, and serve.
Video
Notes
Explore More Delicious Recipes
If you enjoyed diving into the Low Carb Mango Desserts, why not explore more delightful dishes from our collection? Here are some must-try recipes to elevate your cooking adventures:
- Brookie Recipe – Irresistibly Perfect Treat You’ll Crave
- Homemade Fudgy Brownie Cookies That Delight
- Cake Mix and Cool Whip Cookies in 20 Minutes
- Cherry Chip Cake Recipe You Must Try
- Easy Woolworth Cheesecake Recipe To Impress Guests
Explore these recipes today to bring more exciting flavors to your table and make every meal memorable!
Conclusion
Quick recap: these low carb mango bars bring tropical flavor, five minute prep, and guilt free macros to your table. The almond crust crunches, the mango cream melts, and the net carbs stay at five grams per slice. That combo makes them a weekday staple and a brunch showstopper.
Tried them? Drop a comment below with your star rating so other readers can see real world results. I love hearing your tweaks too. Did you swirl in berries or spice the filling with chili? Tell us.
If this recipe brightened your day, share a photo on Instagram or pin it to your dessert board on Pinterest and tag me so I can cheer you on. Hungry for more tropical low carb ideas? Let me know what fruit you want to keto-fy next and I might feature your request in a future post.
Frequently Asked Questions
1. Is mango ok on a low carb diet?
Enjoy mango in small portions. Half a cup of diced fruit gives around 7 to 8 net carbs, so it can fit into a 20 to 50 gram daily limit if you plan the rest of your meals carefully.
2. What is the lowest carb dessert you can eat?
Plain whipped cream sweetened with stevia sits near zero carbs. Sugar-free gelatin cups and cheesecake fluff made with cream cheese and allulose also clock in under 2 net carbs per serving.
3. What dessert can you make with a mango?
Besides these creamy bars, try mango chia pudding, grilled mango slices topped with coconut yogurt, or a no churn mango coconut ice cream sweetened with monk fruit.
4. What pairs well with mango for dessert?
Lime, coconut, mint, and chili all highlight mango’s tropical sweetness. Nuts like pistachio or macadamia add crunchy contrast.
5. What’s the lowest carb fruit?
Raspberries, blackberries, and strawberries win at roughly 3 to 5 net carbs per half cup. Avocado tops the list at under 2 net carbs per serving if you count it as a fruit.
6. Is mango very high in carbs?
Compared with berries, yes. One whole mango can reach 45 net carbs. Stick to measured portions to stay within your limit.
7. Can I eat a mango on a no sugar diet?
If your plan bans all sugars, even natural ones, then mango is off the menu. For less strict plans that focus on added sugars only, a small serving of fresh mango is fine.
8. How many carbs a day to lose weight?
Most low carb plans recommend 20 to 100 total carbs daily. Keto targets the lower end at 20 to 30 grams, while moderate low carb allows up to 100 grams. Choose a level you can stick with and adjust based on progress.
Have another question? Drop it in the comments and I might add it here!
