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Healthy Low-Carb Marshmallows

|Healthy Low-Carb Marshmallows

Are you ready for this? These taste almost like real marshmallows! Although with no sugar they are not as chewy, the difference is small and I personally prefer them. They are light and fluffy and because of the protein content quite sating.

Initially, I thought these won't be suitable for roasting. Regular marshmallows contain 3 basic ingredients: sugar, gelatin and water. When it comes to roasting, sugar is, unfortunately, the most important ingredient. It's sugar that makes marshmallows caramelize. If there is no sugar, there is nothing to caramelize and that's why most low-carb alternatives literally melt into liquid. This means you can only use them in non-baked goods.

|Healthy Low-Carb Marshmallows

Unlike other recipes I've tried, you can use my Healthy Low-Carb Marshmallows in baked goods! The best use I found is as topping for pies, muffins or even my Candied "Yams" with Marshmallows for Thanksgiving. Although I can't guarantee roasting a marshmallow on a stick would work, you may want to try it. Just remember to dry them well before any attempts. To dry them, leave them at room temperature without covering for a few days.

These healthy marshmallows are great as Holiday gifts!

Preparation time

Hands-on
Overall

Nutritional values (per marshmallow):

0.81 grams 0.4 grams 1.4 grams 1.4 grams 0.88 grams 22.3 calories
Total Carbs1.2grams
Fiber0.4grams
Net Carbs0.81grams
Protein1.4grams
Fat1.4grams
of which Saturated0.88grams
Energy (calories)22.3kcal
Potassium41.8mg

Macronutrient ratio: Calories from carbs (15.1%), protein (26.5%), fat (58.4%) // Net carbs per marshmallow without chocolate & coconut topping: only 0.24 grams

Ingredients (makes 36 marshmallows):

Marshmallows:
Topping:

|Healthy Low-Carb Marshmallows

Other options for coating:

Note for gealtin: If you use gelatin sheets, you should use 3-4 sheets for every envelope of gelatin (3-inches by 5-inches gelatin sheets).

Note for raw eggs: If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140 F / 60 C. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Instructions:

  1. Line a pan with parchment paper. Sprinkle with a layer of coconut flour or other coating (as suggested above).
    Note: I used 8x8 inch / 20x20 cm dish but you can use a smaller dish to create taller marshmallows. Use a flour sifter or small sieve to sprinkle the flour evenly. |Healthy Low-Carb Marshmallows
  2. Place the gelatin into a pot and add ¼ cup of cold water. Tilt the pot to allow the water everywhere. The gelatin will become firm in just a couple of minutes.
    Note: I prefer to prepare the gelatin this way but you can even add a cup of cold water and slowly bring to simmer. The reason I do it this way is that gelatin may lose its efficacy if boiled. Also, based on feedback, Agar powder (a vegetarian substitute) does not work in this recipe. |Healthy Low-Carb Marshmallows
  3. Separate the egg whites from the egg yolks.
    Note: You will only need the egg whites in this recipe but you can store the egg yolks in the fridge and use them for your morning omelet, frittata or other low-carb treats.
    |Healthy Low-Carb Marshmallows
  4. Cut the vanilla bean lenghtwise and scrape the seeds out. |Healthy Low-Carb Marshmallows
  5. Using an electric mixer, start beating the egg whites. Slowly add the cream of tartar, powdered Erythritol, vanilla seeds and salt. |Healthy Low-Carb Marshmallows
  6. Keep beating for a minute or two until it becomes thick and creates soft peaks. Update: I'm now using my new Kenwood mixer - it's amazing! |Healthy Low-Carb Marshmallows
  7. Add the remaining boiling water to the pot with the gelatin and stir until dissolved. If you still see some lumps, briefly boil over low heat and and stir well until they go away. |Healthy Low-Carb Marshmallows
  8. Add stevia and combine well.
    |Healthy Low-Carb Marshmallows
  9. Turn the mixer to medium and very slowly pour a steady stream of gelatin into the egg whites. After you pour all the gelatin, turn the mixer to high and continue beating until it becomes thick and creamy (3-5 minutes). |Healthy Low-Carb Marshmallows
  10. Turn off the mixer and quickly transfer the marshmallow cream into the pan lined with parchment paper and sprinkled with fine coconut flour. |Healthy Low-Carb Marshmallows
  11. Spread evenly all over the pan. |Healthy Low-Carb Marshmallows
  12. Sprinkle more coating (coconut flour) on top and pat level it if needed.
    Note: If you are not using any coating, grease your hands with coconut oil and pat smooth. |Healthy Low-Carb Marshmallows
  13. Place in the fridge for 2-3 hours or overnight until the marshmallow cream is set. When done, remove the pan and peel the parchment paper off. Cut into cubes, 6 by 6 to create 36 marshmallows.
    Note: the nutrition facts are calculated for 36 pieces of marshmallows. |Healthy Low-Carb Marshmallows
  14. If you make plain marshmallows with no topping, place on a plate and cover with a towel for a few hours. Then, store them in an air-tight container to avoid drying. |Healthy Low-Carb Marshmallows
  15. If you are adding a topping, melt the chocolate in a water bath. Dip a lollypop stick into the chocolate. Note: Using a water bath for melting chocolate is better, especially if it's high in cacao content. Melting chocolate directly (even in the microwave) could result in burning. |Healthy Low-Carb Marshmallows I used dairy free chocolate with sunflower lecithin (no soy lecithin). You can use any chocolate with at least 70 % cacao. |Healthy Low-Carb Marshmallows
  16. Then, dip each marshmallow into the melted chocolate and keep turning until the chocolate stops dripping. |Healthy Low-Carb Marshmallows
    Alternatively, you can dip the marshmallows directly (no lollypop stick needed). Sprinkle each marshmallow with shredded coconut and place on parchment paper until the chocolate hardens. |Healthy Low-Carb Marshmallows
    Store in an air-tight container to avoid the marshmallows from getting too dry. Enjoy! :-) |Healthy Low-Carb Marshmallows

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (90)

Now we just need to find a suitable substitute for Rice Krispies and I'll be set!!

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I'll think of something! Smile

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I am looking forward to making these but do you have any suggestions on how to make marshmallow creme? My nephew wants peanut butter and fluffernutter sandwichs.

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Hi Tresa, although I haven't tried it, I would try and use some melted ghee or butter and whisk it with the marshmallow fluff before it sets.

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I just tried this for the first time last night.  I ended up with enough to fill TWO 8x8 square pans to the top!  And today they taste really fluffy/spongy, like not nearly the "chew" that a real marshmallow would have.  The flavor is pretty good, but the texture isn't quite there.  Did I overmix?
I did accidentally use granulated Swerve instead of powdered, and I put the Stevia in with the whites instead of the gelatin (oops, on both counts) but the egg whites still fluffed up really well and the granulated sugar incorporated fine.  
Should I have left it with less volume so it would be a little more dense and chewy?

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Hi Suzy, that sounds like a lot, maybe it was caused by the granulated sweetener (powdered sweetener would slightly deflate the egg whites). If you used granulated sweetener, you may have ended up with crispy and more fluffy texture. I don't think that the stevia mixed with the egg whites had any effect. They do get a little spongy, they are definitely not as dry and chewy as proper marshmallows but I think that using powdered sweetener should improve the texture.  

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How safe is it to eat the raw egg whites? Looks great just hesitant to try

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Hi Delora, I just added a note for raw eggs - have a look Smile

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Is there a kosher gelatin we can use?

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Yes, I think that Great Lakes Gelatin is kosher.

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Thank you for this lovely recipe. We are in low-sugar diet too. So I'm definitely going to try.

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I hope you like it! Smile

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How long will they keep, as its raw egg whites??

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Hi Chantell, I keep them for up to 4 days.

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can I make these with out gelatin? Maybe agar

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I haven't tried it with agar and based on the feedback it doesn't seem to be a good alternative.

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OHHHHHHHHH MY!
I am in HEAVEN. We are recent Keto converts (mostly for my daughter who has multiple health problems incl Epilepsy) and finding treats that she can have (also multiple food issues) has been an issue.
I made these last night and suffice to say today we are having a Marshmallowfest LOL. BIG smiles over here in New Zealand.
THANK YOU, THANK YOU, THANK YOU!

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Thank you for your kind words!!

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Thanks for the recipe! Will they work to make low carb rice krispy treats? It seems like they should work but would appreciate your ideas on it. Jeffrey

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Thank you Jeffrey, I'm not sure but let us know if you try that Smile I'm not sure what to substitute the rice krispies with - maybe nuts?

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I have a slight question about the total carb count on these. It calls for ½ cup powdered Erythritol. If there are 4g of total carbs in each tsp, and 24 tsp equals one half cup, that makes 96g carbs per dish. Divided by 36 servings and you're around 2.6 carbs per serving.
Is this to assume that Erythritol doesn't count as a carb?

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Hi Philip, Erythritol is a low-carb sweetener that doesn't affect blood sugar and has almost no calories. Please, read more here: ketodietapp.com/.../Top-10-Natural-Low-carb-Sweeteners

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Did you use regular or kosher gelatin? Is there a difference? Does it matter?

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Hi Lay, no, that won't make any difference.

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Has anyone tried using Monk fruit to sweeten?  Monk fruit will caramelize.

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That sounds amazing - I'll have to try that! I know that tagatose caramelises but it's quite hard to find it...

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Wow, this looks terrific.  Today was the first big snow here, and I'm by my fireplace, sipping a cup of keto hot drinking chocolate (cream and coconut cream, omg), thinking how awesome a peppermint marshmallow floating on top would be!  Any reason not to add peppermint oil or other flavored oils to this?  If not, it's gonna be a nice, yummy winter!  THANKS!  

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I think that some peppermint oil or any other flavoured oil is a great idea!! Smile

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I made some marshmellows in July.  Used the sugar free Hershey minis on grahms for smores.  I tried to burn one, but they don't seem to want to burn.  This weekend, I'm using my smore maker.  I almost lost a marshmellow off the metal rod. 15 to 20 drops equals about what in tsps???  Its hard to count the drops.  I used vanilla flavored stevia drops last time.  For those that saw the original star trek movies, I think Mr. Spock would like these marshmellows!

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Hi Kathy, I don't think these can be used just like regular marshmallows. Unfortunately, the sweetener used in these doesn't caramelise just like sugar  and most likely will fall off the rod but you can still used then as topping and grill like in this recipe: ketodietapp.com/.../Candied-Yams-with-Marshmallows I think that it may work with Tagatose because it caramelises just like sugar but unfortunately, I can't find this sweetener any more so I'm not sure if it will work. 15-20 drops would be no more than 1/2 teaspoon I think... It also depends on how sweet you like them Smile

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Hi, and thanks for all your great recipies! Is there anything I can use instead of the cream of tartar? I can´t seem to find that ingredient here in Sweden.

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Thank you Nina! I think you can try to skip it - I'm not sure if there is any substitute for that. It's used to stabilise / "fix" the egg whites and helps them stay fluffy when you pour in the gelatine mixture. It should work without it too but it's safer to use it to avoid failure.

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Hi thank you for this great recipe. I'll be trying that later. I noticed this question re cream of tartar substitute, I would suggest because it's an acid you could try a splash of vinegar this would help stabilise the egg whites and keep the volume. I hope this helps. Regards Janet

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Yes, you are right, I found that out a while ago - the same amount of vinegar can be used as a substitute! Smile

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Wow, these look incredible, what a great recipe. Can't wait to give them a whirl! I may spike them with food colouring just for fun too. Yum.

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Thank you Helena, hope you like them! Those green macaroons on your blog look incredible! Smile

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Hello there!
First of all, thank you for your incredible work, all these recipes are so inspiring and clear for inexperienced cooker Smile But I've got a question about cream of tartar. What can I take as a substitute for it? Will citric acid or common baking powder do the same work with egg whites? It's just that cream of tartar is completely unavailable in my country (and shipping from UK/US is just ridiculous).
Thanks again!

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Thank you so much Inna! Cream of tartar can be used either as a leavening agent or to stabilise egg whites. If used in a recipe as a leavening agent, you can use lemon juice or vinegar but not in this recipe. Cream of tartar helps keep the egg whites firm. I'd just skip it in this case. Hope this helps Smile

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I see you are scraping a vanilla bean in the pictured tutorial but I don't see it in the recipe ingredients. How many beans are you using and can vanilla extract be used instead?

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Thanks for noticing Terri, I'll add it now! Smile I used 1 vanilla bean but you can use ~ 1 tsp vanilla extract instead.

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I only added stevia because the sugar alcohols kind of upset my stomach. I added a few dropper-fulls, but it still wasnt quite sweet when it set, so I rolled them in vanilla-flavored whey protein and they became sticky and sweet.

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Interesting - I'd never thought of using whey protein, thanks!

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Just made these in my Kitchen-Aid mixer and came up with a batch that filled a 9x9 and an 8x8!  They were not very sweet, I'm thinking thanks to the increased air diluting the sweetness?  They also set much faster, so the 8x8 batch is more like a square-ish cloudy blob.  Have you had this happen?  I love the idea of chocolate coated marshmallows!

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Hi Annie, these are actually not as sweet as "regular" marshmallows but you can always add more powdered Erythritol (try adding 1/4 cup) and a few drops of stevia (try adding 10-15 more drops). I think it depends on the gelatine - mine also set quite fast but I still had time to spread & flatten it Smile

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Mine separated, all the gelatin harden ed at the bottom while the egg whites sat on top.  I am at high elevation and some egg white recipes don't work.....

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I'm sorry to hear that - did you use hot water and very slowly poured into the egg whites?

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I slowly drizzled it into the mixture

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I've been working on a similar recipe so will have a look what this may have been caused by. Thanks for the feedback!

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Can I use these to top my sweet potato casserole? Will they get all melty & brown like the "other" marshmallows?

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Yes, I actually used them on top of baked pumpkin (Candied "Yams" recipe to which I link in this post). They are very close to "real" marshmallows, they are the best I've tried in low-carb version Smile

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Can you taste the stevia in the final product?  I hate stevia and was wondering.  I plan on using the swerve as the erythritol.

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No I can't but you can always avoid it and use more Erythritol / Swerve? The amount is so little I couldn't taste any stevia at all but that may be just me.

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Would these work with regular unflavored gelatin from the store, like Knox? I'd love to try the Great Lakes kind, but unfortunately it isn't in the budget right now.
Second, could these hold up to baking, like as a replacement in a recipe where marshmallows end up baking in the oven for a bit? That would be amazing!

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Hi Sara, yes, you can use any other brand. I haven't tried Knox but all gelatine products should work. I actually baked the marshmallows in my recipe here: ketodietapp.com/.../Candied-Yams-with-Marshmallows

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Does this recipe work with just stevia as a sweetener?

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Yes It does but I'm not sure about the taste. I prefer using a combination of sweeteners to avoid the bitter aftertaste stevia may have. Maybe you can try using some monk fruit powder which is a great low-carb alternative.

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Martina, have you ever tried the "root beer" flavoured Sweet Drops?  To me they taste nothing like root beer, but exactly like marshmallows.

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Hi Deirdra, no I haven't. Thank for the tip! It may be a good addition to this recipe Smile

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These look great! We make a gelatin marshmallow with raw honey, water, grass-fed gelatin, and coat with arrowroot flour for the powdery effect. They make perfect marshmallows, amazing!
For your recipe though we like the look of using egg whites for a different texture, but aren't low carb and wouldn't use erythritol, so could honey be used in this or would it change how it turned out do you think?
Thanks!
Clint and Aimee Smile

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Hi Aimee, thank you very much! It works with honey too. I've made some paleo marshmallows with honey for my friends last year and they really liked them. You just have to make sure it's not too thick and easily blends with the other ingredients Smile

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The BEST lowcarb marshmallows I've ever tried! Thank you solo much for sharing this!

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Thank you Missy!

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Hi, so love the sound of these!  Can you tell me how long they will last in the fridge?  Also would they freeze?  I'm thinking of adding the marshmallow to home made soft centred chocolates in moulds for Easter treats, do you think this would work?
Thanks for all the great recipes and guidance! Cheers

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Hi Charmian, I think it's a great idea for Easter treats! I wouldn't freeze them, I'm not sure what would happen to the structure. To be honest, we never had them for more than 3 days, so I'm not sure ho long they would last for. They get slightly dry on the edges after a few days if you leave them uncovered. I think you won't need to keep them in the fridge, just make sure they are not near a heat source and cover them just to avoid the edges from getting dry - unless they are covered in chocolate Smile

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Hi is it possible to use gelatin leaves instead of powder? And if so, how many?

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Hi Priscilla, yes you can use gelatine sheets. The conversion would be: one envelope equals 3-4 gelatine sheets (3-inches by 5-inches gelatine sheets).

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Hey, can you tell me what the texture of these are? Are they supposed to be very similar texture-wise to normal Marshmallows? I made a batch but whilst they hold up to the touch and look great, they are far too soft in the mouth and just sort of disintegrate. There's no almost-chewyness you get with sugar laden Marshmallows. Wondering if I did anything wrong? Many thanks Smile

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Hi Laura,
I'm not sure what you've done different. If you follow this recipe and let the marshmallows sit in the fridge for a few hours, they should have a fluffy texture. They won't be as chewy as regular marshmallows but the texture is similar. What kind of gelatin did you use?

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Hi there...can't wait to try this!! Just wondering about the gelatin. I have the Great Lakes brand, but I have the one in the green container (hydrolized?) that will mix with both cold and hot liquids. If I understand correctly, this kind does not "gel". Will it still work in this recipe? Thank you!!

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Hi Nikki, you will have to use the red one (non-hydrolysed gelatine). The green one won't work - you need it to "gel". Great Lakes brand is one of the best!

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OMG you just made my day! This is fabulouuuuus and came out amazing! I haven't had better marshmallows, my hubby couldn't tell it's lowcarb and works great even in your Candied Yams Recipe Wink

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Thank you Amy Smile

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Martina: I used agar tonight to make the marshmallows, because I was out of plain gelatin. 4 level Tablespoons of agar immediately absorbed 1/4 cup water, half was still powder. I added a second 1/4 cup, thinking I'd just cut back on the boiling water. I mixed in the second 1/4 cup and the consistency of the agar was like the flour and butter mixture we used to make for pie crust, just before we added water. I put in 1/2 cup boiling water, but that wasn't enough to get it soft enough to pour. I quickly added another 1/4 cup boiling water, but that still wasn't enough to make it pourable. I scooped it into the beaten egg whites, and luckily it blended in. The consistency is stiff but very grainy. I may be sorry I used agar and will try again with gelatin. Just wanted to mention this in case someone else attempts this with agar.

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Martina: after several hours in the fridge, my 'marshmallows' are just soft foam. Going to try them again with gelatin.

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Thank you Victoria and sorry for the late reply. For some reason, I didn't get any notifications! I will definitely include it in my description. In fact, I thought it would work, as I used agar powder instead of gelatine in many other recipes and it usually works well. However, I haven't tried it in the marshmallows. Thanks again!

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These look amazing!! Are raw egg whites safe to eat for the elderly or those with impaired immune systems, though? I've always been a freak about raw eggs. LOL Do you think powdered egg whites would work? Thanks!!

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Ashley G: see if you can locate some raw Pasteurized eggs. Their whites should be safe to eat raw. Whole Foods sells them, I believe. Also check at your local health food store.

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Have you ever tried eating raw egg whites? I think you should ask your doctor first. Make sure you use pastured, clean, grade A or AA eggs or pasteurised eggs. I'm afraid powdered egg whites wouldn't work here.

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I made these earlier today minus the chocolate.  Just cut them up and they taste delicious!!  I did modify your directions just a tad since I didn't have the vanilla bean or the Stevia vanilla creme flavor.  I used 1/2 tsp coconut extract and dusted them with unsweetened coconut flakes instead of flour.
Thanks very much!  God Bless!

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Thank you Karen! You can definitely use any flavour you like (cinnamon, coconut, chocolate or vanilla). I am already working on recipes using marshmallows for Christmas Smile

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These are wonderful - I've been eating keto for a long time, and this is exactly what I was looking for to satisfy my (and my husbands) sweet tooth, I still can't believe it - ketogenic friendly marshmallows, who would have thought! I know for certain this recipe will be made time and time again in my house - Thank you for sharing!! Smile Cheers!

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Thank you Candy! It was a real challenge for me and I had to throw away a few batches but it was definitely worth it! I'm working on a post for Christmas gift ideas and want to include my marshmallows (with many different toppings), too Smile

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I just made these, and they are amazing. Previously, I had made a gelatin marshmallow, but yours is so much better because of the egg whites. Not sure why you prepped your gelatin that way. I added all the water (cold) and then heated it after the gelatin had soaked a while. Seemed easier to me. Thank you so much for this recipe!!!!

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Thank you Carol! Smile I also tried a version with no egg whites and it won't work unless you add sugar or honey. Actually, I made the first batch with honey and egg whites. It was exactly like marshmallows but one piece had over 3 grams of net carbs (without the chocolate coating!), while these have almost none. You can definitely heat the gelatin all at once if it works for you. I may be wrong but I thought boiling is not good for it because it may lose its efficacy…

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They can be roasted? no way!! I'm going to make them now, cant' wait! Oh wait.... I don't have any gelatine left :-//

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They can be roasted but I'd use them as topping (e.g. here: ketodietapp.com/.../Candied-Yams-with-Marshmallows )rather than roasting them on a stick - they will melt a bit. Hope you like them!

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My dream just came true!! I thought.... marshmallows and low-carb? OMG.... I just made them. It took 20 minutes + left them in the fridge overnight. And they taste like real ones!

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Thank you Angela! Yes, I think they are pretty close to real marshmallows Wink 2-3 hours is the minimum, but overnight is better (just to make sure they set well).

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How would you change this to use natural sweetener (honey, coconut nectar, etc.)?  It looks great and a texture I seriously love (so happy about gelatin recipes!).  Thanks, Ellen

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Hi Ellen, Thank you! Erythritol and stevia are natural sweeteners (check out my post here: ketodietapp.com/.../Top-10-Natural-Low-carb-Sweeteners) but you can use honey or maple syrup. With honey, maple syrup or coconut sugar, it's a bit more complicated (you will probably need a candy thermometer) but you can try to follow this recipe: urbanposer.blogspot.co.uk/.../...llows-whoney.html (it's without the egg whites). Or you can try my recipe and just use honey, maple syrup or coconut sugar (it should work but I haven't tried it)

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