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.
Unlike other recipes I've tried, you can use my Healhy Low-Carb Marshmallows in baked goods! The best use I found is as topping for pies, muffins or even my upcoming recipe 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.
Hands-on: 15 minutes
Overall: 2-3 hours or overnight
Nutritional values (per marshmallow):
|of which Saturated||0.88||grams|
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):
- 3 large egg whites, free-range or organic
- 4 tbsp / 4 envelopes gelatin, I like Great Lakes Gelatin (28g / 1 oz)
- 1 tsp cream of tartar (to stabilize the egg whites)
- ½ cup powdered Erythritol (non GMO) or other healthy low-carb sweetener from this list
(80g / 2.8 oz)
- 15-20 drops liquid Stevia extract (Clear / Vanilla)
- ¼ cup cold + ¾ cup boiling water
- 1 tbsp coconut flour to coat the outsides of the marshmallows (12g / 0.4 oz)
- pinch salt (I used pink Himalayan)
- 1 package dark chocolate (I used dairy free, soy lecithin free, 87% dark chocolate) (100g / 3.5 oz)
- 3 tbsp unsweetened desiccated coconut (18g / 0.6 oz)
Other options for coating:
- ground or chopped nuts
- raw cacao powder
- fruit powder (freeze-dried)
Note: If you use gelatin sheets, you should use 3-4 sheets for every envelope of gelatin (3-inches by 5-inches gelatin sheets). Due to the slight risk of Salmonella or other food-borne illness, you should use only fresh, properly-refrigerated, clean, grade A or AA eggs with intact shells, and avoid contact between the yolks or whites and the shell. Do not use products like "Vege-gel", it's full of additives!
- 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.
- 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.
- 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.
- Cut the vanilla bean lenghtwise and scrape the seeds out.
- Using an electric mixer, start beating the egg whites. Slowly add the cream of tartar, powdered Erythritol, vanilla seeds and salt.
- Keep beating for a minute or two until it becomes thick and creates soft peaks.
- 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.
- Add stevia and combine well.
- 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).
- Turn off the mixer and quickly transfer the marshmallow cream into the pan lined with parchment paper and sprinkled with fine coconut flour.
- Spread evenly all over the pan.
- 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.
- 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.
- 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.
- 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.
I used dairy free chocolate with sunflower lecithin (no soy lecithin). You can use any chocolate with at least 70 % cacao.
- Then, dip each marshmallow into the melted chocolate and keep turning until the chocolate stops dripping.
Alternativelly, 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.
- Store in an air-tight container to avoid the marshmallows from getting too dry.
I hope you enjoyed reading my post. To find out more about the ketogenic diet and keto-friendly recipes, check out my apps KetoDiet, KetoDiet Basic and my Kindle book!