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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 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!

|Healthy Low-Carb MarshmallowsPreparation time

Hands-on15 minutes
Overall2-3 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

|Healthy Low-Carb MarshmallowsIngredients (makes 36 marshmallows):

Marshmallows:

Topping:

Other options for coating:

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!

|Healthy Low-Carb MarshmallowsInstructions:

  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. Update: I'm now using my new Kenwood mixer - it's amazing!
  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 (51) -

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Thank you Amy Smile

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

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

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

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

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

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

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

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

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

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

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

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

Thank you Missy!

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

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

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

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

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

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Theresa 10/29/2014 11:17:15 PM #

Does this recipe work with just stevia as a sweetener?

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Martina @ KetoDiet 11/11/2014 12:24:26 AM #

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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Sara 11/5/2014 5:14:48 AM #

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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Martina @ KetoDiet 11/6/2014 1:22:07 AM #

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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angela 11/10/2014 10:21:03 PM #

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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Martina @ KetoDiet 11/11/2014 12:23:03 AM #

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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Cici 11/16/2014 9:25:37 PM #

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

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Martina @ KetoDiet 11/16/2014 11:42:04 PM #

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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AMR 2/12/2015 8:40:40 PM #

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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Martina @ KetoDiet 2/12/2015 8:44:22 PM #

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

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AMR 2/12/2015 9:12:02 PM #

I slowly drizzled it into the mixture

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Martina @ KetoDiet 2/13/2015 12:34:44 AM #

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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Annie 2/14/2015 11:47:01 PM #

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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Martina @ KetoDiet 2/15/2015 12:19:02 AM #

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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Ashley 2/27/2015 6:25:59 AM #

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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Martina @ KetoDiet 2/27/2015 11:00:21 AM #

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

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Terri 3/25/2015 6:21:57 PM #

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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Martina @ KetoDiet 3/25/2015 7:31:05 PM #

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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