Soft and pillowy sugar-free marshmallows are the perfect sweet treat that's guilt-free and only needs 2 simple ingredients.
This keto marshmallow recipe comes in four fluffy flavors: mint, berry, vanilla, and rose.
PLUS all these homemade sugar-free marshmallows are ZERO sugar and ZERO carbs. That's right, zero net carbs! So, try them all!
Delicious sugar-free marshmallow recipe without sugar or corn syrup that will satisfy your sweet tooth and can be enjoyed at a summer BBQ or with a hot chocolate.
Are marshmallows keto?
Store-bought and homemade marshmallows are not keto because they are as high in sugar as candy. Plus they are often served alongside chocolate-covered cookies (for making s'mores) or a sugary sweet hot chocolate.
You may think typical marshmallows are sweet, sticky, fluffy little squares of trapped air bubbles, but did you know they are 58g sugar per 100g, thanks largely to an abundance of sugar or corn syrup?
And how many marshmallows can you usually eat in one sitting? Quite a few I'm guessing because they feel like you are eating clouds! Imagine the havoc they play on your blood sugar!
This adorable sugar-free marshmallows recipe is still sweet, sticky, and fluffy, but is completely sugar-free!
Why make sugar-free marshmallows?
By making your own homemade marshmallows with your favorite sweetener you will:
- Enjoy ZERO sugar compared to 58g per 100g in regular marshmallows.
- You know EXACTLY what has gone into your sugar-free marshmallows.
- Avoid all high fructose corn syrup which is used in so much confectionery.
- Avoid all the nasty sweeteners commonly used in sugar-free sweets. Maltitol is one of the common ones which should be avoided.
- Avoid the starch and cornflour regular marshmallows are often coated in to stop them from sticking together in the packaging.
- Have fun with your children. Let them see the science of turning a small amount of liquid and powdered gelatin into a huge batch of marshmallows just by whipping air bubbles into the mixture.
- As you make sugar-free marshmallows with the family, you can experiment with flavors, colors, and even shapes.
If you are intimidated by the idea of making homemade marshmallows, don't be! You only need a few ingredients:
- Cold water - the colder the better!
- Granulated sweetener of choice - I find granulated works better than powdered sweetener with this recipe. You can use powdered sweetener if you wish, but it has a tendency to clump before it has dissolved. I avoid sugar alcohols such as maltitol and prefer to use erythritol, allulose, or monk fruit.
- Powdered gelatin - always read the box of your brand of gelatin, they may vary slightly.
- Hot water
- Flavour: depending on which variety you want to make you will need raspberry extract (raspberry essence), vanilla extract (vanilla essence), peppermint extract (peppermint essence), or food-safe rose water.
- Food coloring: optional, but fun!
Find the exact quantities, nutritional information (nutrition facts), and recipe instructions in the keto marshmallow recipe card and recipe notes below.
How to make marshmallows
Let's chat about how to put together this sugar-free marshmallows recipe. It's one of the easiest keto recipes on the site!
Step 1: Place the COLD water and sweetener in a saucepan over medium heat. Whisk it while gently heating until the sweetener is dissolved - you don't want this to get too hot, do not let it boil!
Give it a quick taste to make sure it's sweet enough for your liking. If not, add more sweetener and whisk again.
Step 2: Grab a heatproof medium bowl and add the hot water. Sprinkle the unflavored gelatin into the hot water. Stir until it's dissolved.
Step 3: Add the dissolved gelatin mixture to the saucepan with the sweetened water, and combine. Remove from the medium heat and allow it to cool.
Step 4: Then, divide the mix into as many mixing bowls as you want flavors. Make sure the mixing bowls are large enough to use an electric hand mixer.
So if you want to make vanilla and rose, pour the marshmallow mixture into two separate bowls. Only want mint? You just need one mixing bowl!
In each bowl add the flavoring and any coloring you wish to add to make your own keto version of real marshmallows.
Next, use an electric hand mixer or stand mixer with a whisk attachment (or hand mixer) to whisk the marshmallow fluff together.
The tip to making the best keto marshmallows is to continue whisking until stiff peaks form. I love marshmallows to be soft, but you may prefer them to be a little stiffer and over whipped.
Step 5: Pour into a prepared pan that's lined with baking parchment paper, aluminum foil, or plastic wrap, and allow the soft airy keto marshmallows to set in the fridge.
You've just made your first batch of low-carb keto marshmallows.
BAKING TIP: Cut your keto marshmallows into squares or shapes with a sharp knife that has been dipped in warm water to prevent the knife from sticking to the marshmallows.
Can you roast sugar-free marshmallows?
One word of caution, sugar-free keto marshmallows don't behave like regular marshmallows.
Remember I told you that marshmallows are 58% sugar? So when they are heated, the sugar caramelizes, and they cook and collapse slightly when you are roasting them over an open fire.
However with sugar-free marshmallows, there is ZERO sugar so when they heat, they will simply collapse. So sugar-free marshmallows are really intended just to be eaten and enjoyed as they are.
How to use sugar-free marshmallows
These are the most popular ways to use marshmallow fluff or keto marshmallows.
- Cut larger shapes and place them on sticks to make low-carb marshmallows lollipops. Dip in melted sugar-free chocolate chips.
- Why not make some cookies and top them with sugar-free marshmallows as a special icing/frosting
- Cut circles with a cookie cutter and place them in between cookies - think of it like upgraded keto s'mores. These taste so much better than graham crackers.
- Roll in toasted coconut and serve with sugar-free coconut ice cream
- Eat them by the handful!
Let me know your favorite way to enjoy this keto-friendly version of marshmallows in the comments below.
No, a candy thermometer is to measure when sugar has reached a certain temperature so it will set like toffee. Sugar-free sweeteners do not have this property so you only need to make sure the water reaches a rolling boil to dissolve the sugar replacer.
You can either add chocolate extra to the mixture, to make vanilla keto marshmallows with vanilla extract, then when the marshmallows are cold and set, cut them into squares and dip them in melted sugar-free chocolate chips.
Sugar-free marshmallows will melt and collapse because there is no sugar to give them structure, however, you can float them on a warm (but not hot) cocoa.
Yes, it's one of my favorite recipes because it only contains 3 ingredients - sweetener, water, and gelatin. There is no cornstarch or gluten in this recipe.
Once set, keep them in an airtight container (or a covered container) in the fridge for up to 5 days.
No, the moisture in the marshmallows will freeze and make some of the air bubbles trapped inside to collapse.
The nutrition panel below shows nutrition per 100g of low-carb marshmallows. There are only 11.9 calories, 3 grams of protein, and zero net carbs. They are a keto-friendly healthy recipe the whole family will love.
Sugar-Free Marshmallows Recipe (Zero Carb)
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- Place 375ml (1 ½ cups) of cold water and sweetener in a saucepan. Gently heat and mix with a whisk until all the sweetener is dissolved and the water is warm. Do not boil. Remember to add sweetener to your taste. You may wish to add more sweetener to your liking before going on to step 2.
- Place 125ml (½cup) of hot water into a heatproof jug and sprinkle the gelatine into it. Stir with a whisk until all the gelatine is dissolved.
- Add the dissolved gelatine to the sweetened warm water in the saucepan and mix well. Allow it to cool.
- Divide the mixture into 4 mixing bowls, large enough to use an electric hand mixer.
- In each bowl add the flavoring and any coloring you wish to add.
- Whisk the sugar-free marshmallow mixture until it is light and fluffy and almost spongy. Pour into a lined dish to set. Repeat with all flavours.
- Place in the fridge, then cut into squares or shapes with a sharp knife dipped in warm water to stop it from sticking to the marshmallows.
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Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.