Keto Marshmallows Recipe
Marshmallows are a fun food, but they’re not exactly keto. This keto marshmallows recipe allows you to make low-carb guilt-free versions of the popular treat.
What’s in Marshmallows Anyway?
It’s pretty simple – marshmallows today are made with sugar, gelatin, and a specialized process to fluff them up. Many versions contain corn syrup as well.
The sugary marshmallow we know today has a long history, however. It wasn’t always such a frivolous food.
History of Marshmallows
Marshmallows got their name from a plant in the mallow species in Africa, Asia, and Europe that grows in swampy areas.
Ancient Egyptian royalty used the root of the plant to ease cold symptoms and heal wounds as far back as 2000 B.C.
The root pulp would be boiled with honey until it thickened, and consumed once it cooled.
In the 1800s, marshmallow production was introduced in France by candy stores. The confectioners would whip the sap of the plant into a mold to create a spongy dessert.
It was a bit of a process, however, and took a day or two to produce.
Eventually, gelatin replaced mallow root and advancements in technology allowed for the fast mass production of marshmallows.
They made their debut in the U.S. during the early 1900s.
Making Keto Marshmallows
Now that you know the history of marshmallows, let’s look at the future. Many people are wising up to the dangers of high-sugar, high-carbohydrate diets.
Marshmallows as we know them aren’t kind to the body, particularly if you’re following a keto diet. It is possible to make a better marshmallow that fits within your dietary goals.
Gelatin is fine for keto, so I used that as the base for this fluffy dessert. The main change here is how we’ll sweeten them.
For this recipe, I suggest a mixture of erythritol and stevia. Since stevia is quite sweet, start with a tiny amount. You can always add more to your next batch if they’re not sweet enough for you.
If you’re using these for s’mores along with my keto graham crackers (and you should!), just be forewarned that roasting these marshmallows probably won’t yield the desired result.
You’ll have better luck eating them at room temperature. But don’t worry, they’re still excellent!
Free Keto Diet Plan
These keto marshmallows are delicious – but you can’t live off of them!
If you need some ideas and inspiration for your keto diet, check out my free ketogenic diet meal plan.
It takes the guesswork and planning out of your meal prep, and gives you healthy recipes your whole family will enjoy.
This keto marshmallows recipe allows you to make low-carb guilt-free versions of the popular treat.
First part –
Second part –
- Line an 8-by-8 inch pan with parchment paper. Make sure the parchment paper goes up all the sides.
- Grease the parchment paper with coconut oil as well to prevent sticking.
- In a bowl, add in the 1/2 cup of cold water. Sprinkle the gelatin in. Let it sit for 10 minutes.
- In a small saucepan, add in the other 1/2 cup warm water with 1/4 cup erythritol and a dash of stevia to taste. Add in the vanilla extract and salt as well. When it just starts to boil, take it off the stove.
- Start mixing the gelatin mixture with an electric whisk slowly while adding in the hot liquid.
- Keep whisking and increase the whisk speed. The gelatin mixture will turn white and foamy after around 10 minutes.
- Keep whisking for 10 minutes more until the mixture doubles in volume. Pour quickly into the prepared container and smooth the top with a greased spatula.
- Refrigerate the container overnight to set properly.
- Cut the Keto marshmallow into cubes with a good knife (grease the knife with some melted coconut oil first to prevent the marshmallow from sticking to the knife).
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 0 g
- Calories: 7
- Sugar: 0 g
- Fat: 0 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Protein: 2 g