Healthy Low-Carb Marshmallows

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Healthy Low-Carb MarshmallowsPin recipeFollow us 64.3k

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!

Hands-onOverall

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
Calories22.3kcal
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 60 °C/ 140 °F. 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 1/4 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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By Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (116)

Hi Martina-
Is there a reason you chose not to make a very hot syrup (I think something in the range of 240-245 F is usual) to add to the egg whites?  I don't have vast amounts of experience with erythritol but I believe it stands up to heating (even if it doesn't behave in all the ways that sugar would).   Using a hot syrup would deal with the issue of cooking the egg white, I think.  (I do acknowledge that you have included instructions for pasteurizing the eggs.)   Would you be willing to share the thinking that led to your technique?
-A

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Hi Alex, I haven't tried that but I think there would be too much moisture from the syrup. Also, erythritol does not behave like sugar when mixed with water and heated. It may work but you may need to add more gelatine.

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HI - could this receipe be used for pecan log rolls?  If so, how would you suggest to roll in the pecans?  I am not much of a cook but would love to try these.  It looks like the cream is way too soft to immediately put the pecans on them but then way too hard after setting in the fridge.  Any ideas?

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That's a great suggestion but I'm not sure how that will work. It may be better to use a more "traditional" approach, I don't think you will be able to roll it. Here's a recipe you may like: Keto Nutella Cake Roll

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Just wondering if it’s absolutely necessary to use the sweet drops or can I skip that step?

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You can skip them - they are used "to taste" so it depends on your preferred sweetness.

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Hello Martina!
I made Marsmallow by this your recipe, it's wobderful, but I couldn't cover it with melted chocolate, the marshmallow stared to melt only I  touched it with chocolate. Any idea why?

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Apologies for the delayed response! It means the chocolate was still hot/warm - you will need to bring it to room temperature before coating. I hope this helps!

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You are awesome!

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Hi!  Thanks so much for posting the recipe, just wondered if you ever tried to roast them?  😊

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I don't think they can be roasted just like marshmallows but they do work well as topping when baked: Low-Carb Candied "Yams" with Marshmallows

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I tried these today and the taste is great except the smell from the gelatin. I was wondering if you ever tried making them with jello for fruity flavors?

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Hi Tracie, I haven't tried it but I would avoid jello - if I'm not wrong it contains artificial sweeteners and colourings? I know what you mean by the smell but I found that not all gelatine products do it. Have you tried Great Lakes Gelatin powder?

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With Easter coming up I am wanting to make "peeps"  I have a silicone mold for the chick and the bunny "Peeps"  Have you ever tried this recipe in silicone molds?  I don't want to waste a batch (and the money) if you have found this unsuccessful.  I will be covering them in a sugar free chocolate.  Thanks for always putting together wonderful recipes for us.

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Hi Tonnia, I haven't tried it but I suppose it may be risky in the sense that the marshmallow mousse solidifies quite quickly, just enough to spread it in the pan. It may be too stiff before you're done with the whole batch.

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Yes they will definitely hold up and form nicely in a silicone or plastic candy mold.

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This one is amazing. Is it okay if i do store them in room temperature ? Since gelatin will softened up in room temperature

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I think they are better refrigerated. I kept them at room temperature and the top dried out too much.

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I have a suggestion to try for alternate Rice Krispies. Yesterday I saw that someone used the big puffy pork rinds, broken into smaller pieces, as cereal. I thought for sure that would not work but I don't care for the puffy pork rinds so I broke mine into smaller pieces, put some sukrin gold and almond milk on and sure enough it was like a bowl of cereal. I would imagine if you accepted the irregularity and shape you may be able to turn them into a type of Rice Krispie Treat.

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I haven't thought of that but will give it a try and share if my attempt is successful 😊

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I searched and found tagatose online at Amazon. The original company went out of business apparently and a new company bought it. Amazon link Says it browns like sugar. I may have to try this with the tagatose.

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Thank you, that's great to know. Swerve works great for browning, too!

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Martina they taste great but there is one little problem. Mine were set instantly lol, forget about mixing them 3-5 min, 3 sec and it was too late. Maybe stronger jelatin, who knows. Now I have these two cups filled with a white foam 😂. Delicious never the less just have to add less next time.

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Sorry to hear that, have you used gelatin or was it a vegetarian substitute? Some of my readers reported the same problem and realised that they didn't use beef gelatin but "Vege-gel". I hope the next batch is better! 😊

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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! 😊

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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 😊

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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! 😊

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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 😊 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?

Reply

Hi Philip, Erythritol is a low-carb sweetener that doesn't affect blood sugar and has almost no calories. Please, read more here: Complete Guide To Sweeteners on a Low-carb Ketogenic Diet

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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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