No Fail Fluffy Keto Marshmallows

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Life changing kitchen moment today guys! I’m so excited to share my recipe for the BEST Keto Marshmallows.

Super fluffy, squidgy and they toast just like the real deal… and not a crystallising gritty crumb in sight! The secret? Allulose — a low-carb, keto friendly sweetener that won’t spike your blood sugar levels.

And you can see just how easy it is to make keto marshmallows — here's the recipe step-by-step.

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Why Use Allulose?

If you haven’t tried it, Allulose is probably the best sweetener you can use to make keto marshmallows. Unlike Erythritol and Swerve, which tend to leave a slight grittiness in marshmallows, meringues and caramel, Allulose is the genius ingredient to make them super smooth!

Another big advantage of Allulose is that it browns well and is ideal for treats like Creme Brûlée and marshmallows because you can toast them. I can see how well that would work in recipes like these Candied "Yams" with Marshmallows, just in time for Thanksgiving and Holidays!

I like using Allulose as this natural low-carb sweetener does not crystallise once chilled. It makes smooth Keto Caramel and the softest Keto Ice Cream. If you can’t find Allulose, use Erythritol or Swerve — they just might not be quite as smooth. Feel free to adjust the level of sweetness by using a few tablespoons less or more sweetener.

Should I Use Coating?

You can optionally coat the marshmallows with a combination of powdered low-carb sweetener and arrowroot powder. This will remove any stickiness from the surface. Although arrowroot powder is a starch and will add carbs, the effect will be minimal. If you use the recommended amount, one large marshmallow will contain 1.9 g net carbs.

Treats You Can Make with Keto Marshmallows

You can enjoy these sugar-free marshmallows on their own or on top of our Keto Hot Chocolate. And did I mention you could even use these to make Keto S'mores Bars by using our Low-Carb Graham Crackers?

Or how about Chaffle S'mores? You can find the recipe and many more in Martina's latest Chaffles Book. Happy squidding!

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Sweeteners You Can Use to Make Keto Marshmallows

Allulose is the preferred option in this low-carb marshmallow recipe. It tastes just like sugar with none of the carbs, blood sugar spikes and calories. There are a couple of drawbacks though. It's not easy to find outside the US and it's one of the most expensive keto ingredients. Although rarely, it may cause GI distress so keep that in mind if you use it for the first time.

If you can't get Allulose, there are other options you can use to make keto marshmallows, and below are the advantages and disadvantages of each one of them.

Bocha Sweet is a sweetener that is very similar to Allulose. I haven't tried using Bocha Sweet to make sugar-free marshmallows but I have used it in this Keto Caramel recipe which was a success. (Thank you for the recommendation Carolyn!)

Erythritol or Erythritol-based sweeteners like Swerve are good low-carb options that are widely available and less expensive than Allulose. This also includes sweeteners containing stevia and monk fruit. Marshmallows made with Erythritol are virtually zero-carb although there are a couple of drawbacks. The texture of these keto marshmallows will be slightly gritty with cooling effect that is common in sugar alcohols.

Xylitol is another option you can use in homemade low-carb marshmallows. Marshmallows made with Xylitol will have a better texture than those made with Erythritol. Although they won't be gritty, you'll still notice a slight cooling aftertaste. Also, keep in mind that Xylitol is not zero carb and contains more calories than Erythritol. It's one of the more common sweeteners that are known to cause GI distress. Finally,  Xylitol it toxic for dogs so keep that in mind if you have fluffy friends in the house.

Yacon syrup is a good low-carb alternative to honey and maple syrup. It's low in calories and has a low glycemic index. Although it’s low in carbs, yacon syrup is not a zero-carb sweetener and you should only be using small amounts. In this keto marshmallow recipe I'd use ¹/₄ to ¹/₂ cup just to keep this recipe keto approved.

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Do you have our KetoDiet App? You can easily swap any low-carb sweeteners for Allulose by cloning and modifying the recipe. All macros will instantly get updated! Our app is free to download on the App Store and Google Play.

You may also like these Low-Carb Marshmallows, one of the first recipes we ever shared on this website. It's a cross between a marshmallow and a meringue topping and it's just as delicious!

Nutritional values (per serving, 1 marshmallow)

Ingredients (makes 15 marshmallows)

Marshmallows:

• ¹/₃ cup water (80 ml/ 2.7 fl oz)
• 2 tbsp gelatin powder (22 g/ 0.8 oz)
• ¹/₂ cup water (120 ml/ 4 fl oz)
• 1 cup Allulose or Erythritol or Swerve (200 g/ 7.1 oz), or use ¹/₄ cup more or less to taste
• 1 tsp sugar-free vanilla extract
• ¹/₈ tsp sea salt

Optional Coating

• 2 tbsp powdered low-carb sweetener such as Allulose, Erythritol or Swerve (20 g/ 0.7 oz)
• 1 tbsp arrowroot powder (9 g/ 0.3 oz)

Instructions

1. Line a baking dish (28 x 18 cm/ 11 x 7.5") with parchment paper or use a silicon baking dish.
   
2. Sprinkle the gelatin in a small bowl filled with ¹/₃ cup of water and let the gelatin bloom (soak up the liquid) for a few minutes.
   
3. Meanwhile, make a simple syrup by heating the remaining ¹/₂ cup of water with Allulose.
   
4. Stir and heat up over a medium heat until boiling and fully dissolved. Shake and tilt if needed to dissolve fully. Cook for 2 to 3 minutes. If you've got a thermometer it should reach about 100 °C/ 210 °F. You'll have to work quickly to make sure the syrup is still hot.
5. For the next step you should ideally use a stand mixer. You could use a hand mixer but keep in mind you’ll need to hold it for 15 minutes! Place the bloomed gelatin into your stand mixer and turn on low to break up the bloomed gelatin.
6. Quickly pour in the hot syrup straight on the gelatin, not on the sides of the mixing bowl so it retains the heat when it touches the gelatin. Increase the speed to high and whisk for 10 to 12 minutes.
   
7. Sprinkle in the salt about halfway through, and the vanilla extract just a minute or two before it's done. When ready, the mixture will be fluffy and stiff.
8. Turn the mixer off and quickly spread the marshmallow in a lined dish or a silicon dish. You'll need to work fast before it solidifies. Let the marshmallows dry uncovered at room temperature overnight. (It's even better if you cut the marshmallows first and then dry overnight.)
9. Remove from the baking dish and cut with a greased knife into 15 pieces.
   
10. You can optionally dust these with some powdered low-carb sweetener and arrowroot powder (2 tbsp sweetener and 1 tbsp arrowroot powder). This will remove any stickiness from the surface. Store in an airtight Tupperware, layered between sheets of greaseproof paper, for 2 to 3 weeks.
11. Enjoy with some Keto Hot Chocolate or use these to make Keto S'mores Bars by using our Graham Crackers!
    

Ingredient nutritional breakdown (per serving, 1 marshmallow)

Net carbs	Protein	Fat	Calories
Water, still
0 g	0 g	0 g	0 kcal
Gelatin powder, thickening agent, unsweetened
0 g	1.3 g	0 g	5 kcal
Water, still
0 g	0 g	0 g	0 kcal
Allulose, natural low-carb sweetener
0.7 g	0 g	0 g	3 kcal
Vanilla extract, sugar-free, alcohol-based
0 g	0 g	0 g	1 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Total per serving, 1 marshmallow
0.7 g	1.3 g	0 g	8 kcal

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