Homemade Healthy Sugar Free Marshmallow Recipes

(Last Updated On: August 3, 2018)

Now, who has heard of sugarless marshmallows? Don’t marshmallows strike images of  sugar bursting in your mouth after you have soaked them in a cup of hot chocolate? Remember one tradition of camping is to roast marshmallows over an open fire. The warm white fillings melting in your mouth after you just burned them to your preferred taste over the open flames. But would sugar free marshmallows fit the bill? Especially, homemade marshmallow recipes? Do marshmallows really contain all that much sugar anyway? It sounds like there could be a healthy twist to marshmallows as well. Let’s go a little further into the question of sugar free marshmallows.

Ancient Marshmallows

Believe it or not marshmallows have a very long history. The ancient Egyptians used the mallow root to make their hallowed candies for their Gods. Children weren’t allowed to eat this most holy dessert. This took place supposedly 2000 years ago. Their marshmallows were made of  sap, honey, grains and baked into cakes. The ancient Romans and Greeks were certainly very fond of the marshmallow root. They used it for medicinal purposes because they thought the mallow root could cure sore throats and pains. Specifically, they thought the brewed mixtures of the mallow sap would achieve these ends. The use of marshmallows was found among the entries of Hippocrates medical treatments.During the 15th and 16 centuries marshmallow liquids were given as treatments for toothaches, coughs sore throats indigestion and diarrhea It was even believed to have been used as a love potion at this time. All these perceived cures would most likely aggravate these health conditions not cure them Remember, marshmallows are very high in sugar content so treating these aches and pains with marshmallows would seem to make the conditions worse not cure them.  

Then along come the French in the 1800’s and changed the use of marshmallows from medicinal to purely eating them as candy. They have been used for that purpose ever since. This is what marshmallows are really known for.

1. Sugar-Free Marshmallows & Marshmallow Creme

Instructions:

  • 3 envelopes unflavored gelatin
  • 5 tablespoons Splenda sugar substitute
  • 3 egg whites
  • 2 teaspoons vanilla extract
  • 14 cup cold water
  • 34 cup boiling water
  • 12 teaspoon marshmallow flavored oil (LorAnn or American Spice) (optional)

Directions:

  • Sprinkle gelatin over cold water in a mixing bowl.
  • Set aside for 5 minutes to soften.
  • Add to boiling water in saucepan; cook and stir until gelatin is dissolved.
  • Remove from heat.
  • Cool to consistency of thick syrup.
  • Stir in Splenda® and vanilla (and marshmallow flavored oil if using.).
  • Beat egg whites till soft peaks begin to form.
  • Very slowly, trickle a small stream of gelatin mixture into egg white, beating until all gelatin is mixed in.
  • Continue beating until light and fluffy (but not until they’re dry.) If you’re making marshmallow crème, pour into a jar (jelly jar, peanut butter jar, etc.) and refrigerate.
  • If making marshmallows, continue– For Mini marshmallows– Pour into greased and floured pan, cool to set, and cut into size desired.
  • For larger marshmallows, or marshmallow”eggs”– Fill large square pan with a mixture of 2 parts vanilla protein powder to 1 part dried milk powder (the new Keto milk powder works well here.) The pan should be about two inches filled.
  • Take a dry raw egg and make indentations in the powdery bottom with the fuller base of the egg for making marshmallows, or with the oval side of the egg for making marshmallow”eggs” Then pour the marshmallow creme filling into the little”moulds”, sprinkle a dusting of the powder mixture over tops of marshmallows, and allow to set If you make the”eggs” and want to cover them with chocolate, melt the dark chocolate low-carb bars in the microwave till very soft and almost liquid (you can use the Carbolite, the DeLite bars, etc.) Dip each formed marshmallow egg into the chocolate quickly to coat and place flat side down onto waxed paper to set.
  • The mini ones are perfect to sprinkle over puddings or berries and divine over pumpkin pie or mock sweet potato casserole!
  • Or use the marshmallow crème wherever your creative mind takes you!
  • 5 carbs in entire recipe for marshmallow crème.
  • Adjust as needed when making formed”eggs”, etc.

2. Homemade Marshmallows – with sugar free option

Ingredients:

  • 2 tablespoons gelatin (The author highly recommend Great Lakes – it’s made from pastured cows w/ no antibiotic in their feed.)
  • ½ cup cold water
  • 1½ cup of granulated sweetener per your dietary needs. You could also sub in approx. 12 scoops (12/32 of a tsp) of stevia. See below for more info.
  • ½ cup hot water
  • ½ cup liquid sweetener (I used vegetable glycerine. You could also use ½ cup of a granulated sweetener as well – read substituting sweeteners first. If you’re on the THM diet, use xylitol or ¾ cup erythritol.)
  • 2 teaspoons vanilla extract

Directions:

  1. In a medium to large-sized bowl, sprinkle the gelatin over the cold water. Allow to sit for at least 5 minutes.
  2. In a heavy bottom sauce pan, stir sweeteners and remaining (hot) water.
  3. Heat sweeteners and water over high heat until the mixture reaches 240 – 245 degrees Fahrenheit, or the soft ball stage.
  4. Gradually (and carefully :-)!), while mixing constantly, add the hot mixture to the water and gelatin mixture.
  5. Slowly add the vanilla to the mixture while beating.
  6. Beat on high until the mixture form stiff peaks (almost like beaten egg whites).
  7. Pour into a lightly greased 8×8 pan. You can use whatever size pan you like to make either thick or thin marshmallows. The 8×8 pan will make pretty nice-sized thick marshmallows.
  8. Allow marshmallow to set. Then cut into desired sized. This can take 6-24 hours (I’ve never had it take that long), but you can put them in the freezer to speed it up — just don’t forget they’re in there :).
  9. If desired, coat with cocoa, raw or toasted coconut, ground up nuts, – have fun with your toppings!
  10. Store in an airtight container and try to keep your kiddos out of them!

3. Healthy Homemade Sugar-Free Marshmallows

Ingredients:

  • ¼ cup (40g) Unflavored Gelatin
  • 6 tbs Cold Water
  • 107g (⅓ cup) Food-Grade Vegetable Glycerine
  • 70g (½ cup) Powdered Erythritol
  • ½ cup Water
  • 1 tsp Vanilla Paste (I used homemade!)
  • ½ tsp Vanilla Creme-Flavored Stevia Extract
  • ⅛ tsp Salt
  • ⅓ cup Arrowroot Starch

Instructions:

  1. Spray an 8×8″ brownie pan with cooking spray and line with parchment paper one way for easy removal later.
  2. In a large stand mixer bowl with whisk attachment, add the gelatin and water.  Mix on low until all the gelatin has soaked up the water, then turn the mixer off.
  3. In a small saucepan (I used a 2-quart pan), whisk together the glycerine, erythritol, and water.  Add a candy thermometer to the pan and place over medium-high heat. When the temperature reaches 175°F, cook for 3 minutes, then increase the heat to high.  Cook until the temperature reaches 200°F then remove from the heat.
  4. Turn the stand mixer on low speed.  Carefully and slowly pour in the hot syrup.  Increase the mixer speed to high.  Beat for 4 minutes, or until very thick, shiny and voluminous.
  5. Add the vanilla paste and salt and beat for 2 more minutes.  GET READY.  STARTING NOW, YOU MUST WORK QUICKLY.  If not, your marshmallow will immediately start to set and be impossible to spread into the pan.
  6. The second you turn off the mixer, scrape down the whisk attachment, and scoop the mixture into the prepared pan.  Spread it out using an offset spatula.  My marshmallow was already starting to set in the pan so I ended up pressing the offset down on the marshmallow to level it out and try to get rid of air pockets.  Cover with a sheet of parchment paper and another brownie pan the same size.  Place something heavy on the top-layer brownie pan (I used a 5lb weight).  Let sit for overnight.
  7. Transfer the marshmallow out of the pan and onto a cutting board.  Slice the marshmallows and toss them in a bowl with the starch.  Enjoy!

Sugar-free vanilla marshmallows

4. Sugar-free vanilla marshmallows (gluten-free, paleo)

Ingredients:

  • 1 cup water
  • 3/4 tsp liquid stevia
  • 3 tablespoons gelatin
  • 1 teaspoon vanilla extract
  • 1/4-1/2 teaspoon vanilla bean (optional we used it for the little specs of vanilla bean in marshmallows)

Instructions:

  1. Place the 3 tbsp of gelatin into the bowl of a stand mixer along with 1/2 cup water.
  2. Mix together. Let sit for 5-10 minutes.
  3. Have the whisk attachment standing by. **you could use a hand mixer for this
  4. Next step you can do in a small saucepan. Heat up 1/2 cup water over medium high heat or heat up the 1/2 cup water in the microwave. Basically you are looking for just about boiling water.
  5. Begin to heat the water. Once the water reaches just about boiling temperature immediately remove from the heat.
  6. Turn the mixer on low speed and, while running, slowly pour the hot water down the side of the bowl into the gelatin mixture.
  7. Once you have added all of the water, add in vanilla extract and vanilla bean powder and liquid stevia and increase the speed to medium-high.
  8. Beat at medium-high for 1-2 minutes then increase speed to high.
  9. Continue to whip until the mixture becomes slightly thick, approximately 8-10 minutes.
  10. While the mixture is whipping prepare the pans as follows.
  11. We used a bread loaf pan. You can use anything you like. Lightly grease your pan with some coconut oil (which is what we do). You could put down wax paper instead if you wanted.
  12. Once your marshmallow mixture is starting to look like it has some body to it (almost forming peaks), pour the mixture into the prepared pan, using a spatula for spreading.
  13. Allow the marshmallows to sit uncovered for a few hours.
  14. Once marshmallows have set for a few hours you can start to cut into desired shapes using a sharp knife.
  15. Store in an airtight container.
  16. We store our sugar-free marshmallows in the refrigerator.
  17. ** for those that do not want to use gelatin – you can try agar agar – 3/4 tsp – 1 tsp

5. Sugar Free Marshmallows

Ingredients:

  • Unflavored gelatin powder
  • Vanilla extract
  • Small mixing bowl
  • Wire whisk
  • Sauce pan
  • Sugar substitute
  • Chilled metal mixing bowl
  • Electric mixer
  • Egg whites
  • Spoon
  • Cornstarch
  • Baking pan
  • Knife or cookie cutters

Directions:

  • Sprinkle unflavored gelatin powder over cold water in a small mixing bowl. As a general rule, you’ll need about 1/2 cup of cold water for every 2 to 3 1-tablespoon packets of gelatin. Add vanilla extract to taste, if desired, using up to 1 teaspoon of vanilla extract for every 1 tablespoon of gelatin. Combine the ingredients well and let rest for a few minutes while the gelatin softens.
  • Bring water to a boil in a saucepan, using another 1/2 cup of water for every 2 to 3 tablespoons of gelatin powder. Stir in the cold gelatin mixture and cook for a few minutes until the gelatin begins to thicken. Remove the hot gelatin mixture from the heat and set aside to cool. The gelatin thickens as it cools and should reach the consistency of syrup.
  • Bring your choice of sugar substitute and water to a boil over medium heat, using roughly 1/4 cup of water for every 1 tablespoon of gelatin powder. Continue boiling, stirring constantly, until the syrup reaches soft-ball stage between 247 and 250 F. The amount of sweetener needed depends largely on the type of sugar substitute and your taste preference. You can use a combination of liquid and granular sugar substitutes. For example, you might use 2 cups of granulated sugar substitute for every 2 to 3 tablespoons of gelatin, or substitute one-fourth of the granulated sweetener for a liquid sweetener such as honey, agave syrup or vegetable glycerin.
  • Mix the sugar syrup into the hot gelatin mixture.
  • Chill a metal mixing bowl in the freezer for a few minutes. Beat egg whites in the chilled bowl for 3 to 5 minutes or until soft peaks form. If you touch the back of a spoon against the egg whites and lift straight up, the fluffy mixture should lift up with the spoon slightly before curling over and breaking away from the spoon. As a rule, use 1 egg white for every 1 tablespoon of powdered gelatin.
  • Pour the sweetened gelatin mixture into the egg whites in a steady stream while beating constantly. Continue mixing until the ingredients thicken and become fluffy at firm peak stage. At firm peak stage, the ingredients hold their shape well when you lift a spoon away from the marshmallow mixture.
  • Dust a baking pan with cornstarch to prevent sticking. Spread the sugar-free marshmallow mixture evenly in the bottom of the pan. Refrigerate for a few minutes until the marshmallows cool and set. Cut the marshmallows into small squares or use small cookie cutters to make playful shapes. Dust all sides of each marshmallow piece with cornstarch to prevent them from sticking together. Store in an air-tight container for up to 1 month.

6. Sugar Free Marshmallows

Ingredients:

  • 3 envelopes Knox original gelatin (or 1 small box jello if you want flavored mallows)
  • 1 cup water, divided (1/4 c and 3/4 c)
  • 2 tsp Vanilla extract
  • 3 Tbsp Splenda or other sugar substitute (liquid ~0 carbs~ or granulated ~15 carbs~)
  • 3 egg whites
  • Small bowl
  • Sauce pan
  • Electric mixer
  • Large bowl
  • Non stick cooking spray
  • Tin foil
  • Cookie sheets
  • Air tight container

Instructions:

Mix gelatin with 1/4 cup cold water. Let sit 5 minutes to soften.

Boil 3/4 cup water. Stir in gelatin and stir until dissolved. Let cool until the consistency of syrup.

Stir in sugar sub and vanilla.

Beat egg whites until soft peaks form.

Slowly drizzle gelatin mixture into egg whites, continuing to beat.

Beat for approximately 10 to 15 minutes on high, or until the mixture is thick, has medium peaks and is no longer shiny.

Cover cookie sheets with foil, spray evenly with cooking spray.

Scoop small golf ball sized globs of mallow fluff onto pans, being sure not to let them touch.

Let sit for 30 minutes (or more!) to firm up.

Store in airtight container in the fridge.

marshmallows recipes flowing and start enjoying your healthy snacks

Conclusion

So, we have it for you 6 healthy marshmallow sugar-free recipes. They are low in sugar but still retain that great marshmallow taste. You can still enjoy eating marshmallows as you always have. Your family will still love to roast  sugar free marshmallows over the open fire late into the night and that great camping tradition will continue on. Don’t forget to dunk your marshmallows into your favorite cup of hot chocolate the same old great taste will be there even with sugar free marshmallows.

The advantage of making and then eating sugar free marshmallows is that they are healthier for you and your family to consume. They will contain a lot less sugar than regular marshmallows. So get those marshmallows recipes flowing and start enjoying your healthy snacks.

Written by Irina Radosevic MD
Irina graduated from the University of Belgrade, School of Medicine as a Doctor of Medicine (MD) and spent over 3 years working in the Clinical Hospital Center Zvezdara, in the Department of Emergency Medicine. She also undertook a postgraduate in Cardiology from the same University and had previously worked for over a year as a Physician and Nutritionist Dietitian for the Fitness club Green Zone. She eventually left her chaotic but fulfilling job in the ER to pursue her passion of writing, travelling and mountain climbing which has included writing a first aid course for the alpine club of Belgrade. Irina currently works as a VA for PintMedia focusing on medical and travel writing. Feel free to connect with Irina on LinkedIn and FaceBook. Her CV can be seen here.