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Healthy Low-Carb Marshmallows

16. November 2013|Martina|33

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.

These healthy marshmallows are great as Holiday gifts!

Preparation time:

Hands-on:        15 minutes
Overall:         2-3 hours or overnight

Nutritional values (per marshmallow):

Total Carbs1.2grams
Fiber0.4grams
Net Carbs0.81grams
Protein1.4grams
Fat1.4grams
of which Saturated0.88grams
Energy22.3kcal
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:

  • 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)

Topping:

  • 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
  • cinnamon
  • 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!

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.
  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.
  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.
  4. Cut the vanilla bean lenghtwise and scrape the seeds out.
  5. Using an electric mixer, start beating the egg whites. Slowly add the cream of tartar, powdered Erythritol, vanilla seeds and salt.
  6. Keep beating for a minute or two until it becomes thick and creates soft peaks.
  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.
  8. Add stevia and combine well.
  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).
  10. Turn off the mixer and quickly transfer the marshmallow cream into the pan lined with parchment paper and sprinkled with fine coconut flour.
  11. Spread evenly all over the pan.
  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.
  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.
  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.
  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. I used dairy free chocolate with sunflower lecithin (no soy lecithin). You can use any chocolate with at least 70 % cacao.
  16. 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.
  17. Store in an air-tight container to avoid the marshmallows from getting too dry.
    Enjoy! :-)

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!

Comments (33) -

ellen 11/16/2013 5:36:55 PM #
ellen

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

Reply

Martina @ KetoDiet 11/16/2013 7:39:39 PM #
Martina @ KetoDiet

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)

Reply

Angela 11/19/2013 12:16:16 AM #
Angela

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!

Reply

Martina @ KetoDiet 11/19/2013 7:01:22 PM #
Martina @ KetoDiet

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).

Reply

Lisa 11/20/2013 9:16:36 AM #
Lisa

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

Reply

Carol 11/21/2013 9:47:21 PM #
Carol

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!!!!

Reply

Martina @ KetoDiet 11/22/2013 12:09:09 AM #
Martina @ KetoDiet

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…

Reply

CandyLeah 11/24/2013 3:46:38 AM #
CandyLeah

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!

Reply

Martina @ KetoDiet 11/24/2013 1:11:28 PM #
Martina @ KetoDiet

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

Reply

karen <>< 11/26/2013 3:57:00 AM #
karen <><

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!

Reply

Martina @ KetoDiet 11/26/2013 8:38:18 AM #
Martina @ KetoDiet

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

Reply

Ashley G 11/28/2013 1:44:40 AM #
Ashley G

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!!

Reply

Victoria Olson 12/21/2013 1:21:42 AM #
Victoria Olson

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.

Reply

Martina @ KetoDiet 1/1/2014 12:58:32 AM #
Martina @ KetoDiet

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.

Reply

Victoria Olson 12/21/2013 1:19:57 AM #
Victoria Olson

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.

Reply

Victoria Olson 12/21/2013 4:15:29 AM #
Victoria Olson

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

Reply

Martina @ KetoDiet 1/1/2014 1:01:35 AM #
Martina @ KetoDiet

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!

Reply

Amy Phillips 2/1/2014 12:41:57 AM #
Amy Phillips

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

Reply

Martina @ KetoDiet 3/20/2014 9:22:29 AM #
Martina @ KetoDiet

Thank you Amy Smile

Reply

Nikki R. 3/19/2014 10:56:00 PM #
Nikki R.

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!!

Reply

Martina @ KetoDiet 3/20/2014 9:23:53 AM #
Martina @ KetoDiet

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!

Reply

Laura 3/30/2014 3:15:51 AM #
Laura

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

Reply

Martina @ KetoDiet 3/30/2014 12:23:46 PM #
Martina @ KetoDiet

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?

Reply

Priscilla 3/31/2014 10:18:54 PM #
Priscilla

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

Reply

Martina @ KetoDiet 3/31/2014 11:15:48 PM #
Martina @ KetoDiet

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).

Reply

Charmian 4/6/2014 8:44:46 AM #
Charmian

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

Reply

Martina @ KetoDiet 4/7/2014 8:15:36 PM #
Martina @ KetoDiet

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

Reply

Missy 4/25/2014 12:43:07 PM #
Missy

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

Reply

Martina @ KetoDiet 8/27/2014 5:18:00 PM #
Martina @ KetoDiet

Thank you Missy!

Reply

Aimee 8/27/2014 2:50:12 AM #
Aimee

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

Reply

Martina @ KetoDiet 8/27/2014 5:21:11 PM #
Martina @ KetoDiet

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

Reply

deirdra 10/10/2014 3:06:57 AM #
deirdra

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

Reply

Martina @ KetoDiet 10/12/2014 5:29:33 PM #
Martina @ KetoDiet

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

Reply

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