Easy to make Rum Infused Keto Mixed Berry Parfait

If you like Rum and you enjoy a mixture of Fresh Berries, you will love my Easy to make Rum Infused Keto Berry Parfait. We are in the middle of summer, and for some of us it feels like Death Valley outside. I mean seriously hot, sweaty and humid, the kind of moisture that wraps itself around you like a damp blanket (and curls your hair without even trying)! With this kind of weather, it is nice to enjoy a cool and refreshing dessert or mid-afternoon snack.

Ingredients for Berry Parfait

I know that ice cream is an all-time favorite for most people in the summertime, but personally, I’ll take ice cold fresh berries any day of the week. If you are lucky enough to be able to purchase fresh, locally grown berries you have hit the jackpot. Unfortunately, where I live, berry season is already over so I have to get mine from the local supermarket. I was not disappointed and found the berries sweet and with no bruises. This was a win for this recipe. Add to the berries a splash of Dark Rum and I almost get the sensation of being in the tropics. I mean, if it feels like the Caribbean outside with the weather as it is, it might as well taste like the tropics (that’s a stretch I know, but it makes sense to me and it’s a good reason to have a bit of rum)!

Add to this dessert ice cold Rum infused Homemade Whipped Cream and one Low Carb Cookie and you have a delicious, cold and light dessert. This will be one recipe you can make over and over and you will continue to please not only your family but friends as well.

Years ago, I made a similar dessert with Angel Food Cake. I would make a large bowl of layered cake, sweetened berries and sweetened whipped cream. I sweetened both the berries and the whipped cream because….that was the way my mother and grandmother always made it. Served in a clear glass bowl it was always a very popular dessert. Fast forward to being overweight and having to cut carbs out and half of the dessert was now non-existent. I had to get creative with this popular recipe while keeping it low carb and adding zero sugar.

Fast forward to Summer 2023 and a new, refreshing and healthy dessert is created. Instead of a large glass bowl for serving (which would many times lead to more than one helping per person) I switched over to fancy wine glasses which is my way of pretending these were Sundae or Parfait glasses. One single Low- Carb cookie (I used Choc Zero Premium Cookies) crushed into the bottom of each glass adds a bit of crunch to the dessert. When it comes to the homemade whipped cream, I have to admit it is not bad without sugar added to sweeten it up. My grandmother (rest her soul) loved homemade whipped cream. She would make cakes layered with it as a filling, mix it with crushed pineapple, serve it on pudding, etc. If you had a dessert prepared, she was adding the whipped cream. However, hers was always blended with “enough sugar” to sweeten it up a bit. This is a major no-no to anyone on a low carb diet.

I thought since we were going a bit tropical with this dessert, I would add the same Dark Rum to the whipped cream that I did to the berries. I was pleasantly surprised that the flavor wasn’t too “rummy” but instead had a subtle rum flavor to it. It blends perfectly with the sweetness of the berries. One final note, when making this recipe I prepped the berries the day before I served it up. Also, when I was ready to make the parfaits, I took a large spoon and mashed and stirred the berries a bit to release their juices. In the past I would sprinkle the berries with sugar which would create the same effect, but now, I just used the spoon and kept the carb count down.

Mixed Berries

I hope you enjoy this dessert. It is easy to make and is low in carbohydrates if you go easy on the mixed berries. Speaking of which, if you don’t like the selection of berries I use, select ones that you and your family will like. Remember, out of the three berries I use blackberries are the lowest in carbohydrate count. 1/4 cup of blackberries has 1.5 grams of carbs, 1/4 cup of strawberries has 3 grams of carbs and 1/4 cup of blueberries has 4.1 grams of carbs. These numbers should help you choose your berry selection and servings accordingly. Enjoy!

Easy to make Rum Infused Keto Mixed Berry Parfait

Mixed summertime berries, low carb cookies and homemade whipped cream. Infused with Dark Rum makes for cool and light summertime dessert.
Prep Time 1 day 15 minutes
Course Dessert
Cuisine American
Servings 10 Servings


  • 1 Pint Whipping Cream or Heavy Cream Heavy Cream has mor fat; interchangeable.
  • 10 Low Carb Cookies Like ChocZero Premium Cookies
  • 1 Lb Fresh Strawberries
  • 6 Ounces Fresh Blackberries
  • ½ Pint Fresh Blueberries
  • ½ Cup Myers Dark Rum, Divided


  • Remove the stems from the strawberries, cut in half then slice into small, bite size, pieces.
  • Rinse all of the fruit in a colander. Place in a bowl, then put into the refrigerator for 24 hours.
  • Before starting the parfait preparation, place your metal or glass bowl into the regrigerator. This will help ensure that the cream stays cold when you begin whipping it.
  • 15 minutes before serving, remove the fruit from the refrigerator and pour 1/4 of a cup of Dark Rum over the berries. Mix well and mash briefly with a large spoon. Continue to stir until some of the juice is released from the berries (approximately 2 minutes).
  • Set the berries aside then remove your mixing bowl from the refrigerator. Immediately pour into the chilled bowl the heavy cream and 1/4 cup of Dark Rum. Turn the mixer on medium-high. If you don't have a mixer, you can use a hand mixer or as a last resort a food processor. IMPORTANT NOTE: Use a metal or glass bowl if possible. These types of bowls stay colder and will help the cream whip. Plastic bowls are not recommended for making homemade whipped cream. If you do have to use a food processor honestly it will be hit or miss. Make sure the processor bowl is extremely clean or the cream will not whip. I have had success with a food processor and many failures so only use as a last resort.
  • While the heavy cream is whipping, crumble one cookie into the bottom of each parfait glass.
  • Spoon into each glass a spoonful of the mixed berries.
  • Before the cream gets really thick (peaks will form in the cream) scoop out one spoonful of cream and drizzle it over the berries in the glass. I do this so that the cream will soak into the cookie and over the berries at the bottom of the glass. Resume whipping the cream.
  • Watch the cream so it doesn't get "overdone," you don't want to make butter! As soon as you see the peaks and ridges form in it you are done. You should be able to pull a knife through the cream and the line of the knife will stay in place. You will know the cream isn't ready if the line disappears. Continue mixing until the cream is firm.
  • Place another spoonful of berries into the glass.
  • When the whipped cream is done put at least two spoonfuls of the finished whipped cream on top of the berries. Enjoy!


*** If you have left over whipped cream immediately place the bowl into the refrigerator. It will keep for a day or two. 
If you don’t want to make 10 glasses of berry parfait you can save the leftover berries and mix with the whipped cream for dessert or snack the next day.
Keyword berries, dark rum, keto recipes, low carb, low-carb cookie, whipped cream

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