Have you been missing sweet and fluffy marshmallows? These 5-ingredient Keto marshmallows are so easy to make! And with zero carbs per serving, you can enjoy them as a delicious and guilt-free snack or a dessert.
I never really knew what marshmallows were.
Okay, I don’t mean that I’ve never had marshmallows. I am quite familiar with these little chunks of sweet and puffy goodness! I mean that I didn’t understand what on earth they were made of.
After all, the texture isn’t really like anything else. It’s fluffy, but also gooey? They seemed like the result of some strange chemical process that was never intended to produce food in the first place, but someone was brave enough to try it one day and now here we are.
Turns out, marshmallows are a lot simpler to make than I ever thought.
In fact, traditional marshmallows are made from sugar, water, and gelatin. Who knew?!
And when you replace that sugar with a low carb sweetener, you end up with delicious and fluffy Keto marshmallows! Trust me, you’ll be amazed how simple these little treats are to make.
Oh, and did I mention you only need 5 ingredients? And one of them is water. And another one is salt. So really, it’s more like 3 main ingredients.
So if you’ve been missing marshmallows on camping trips, or you just want to make something fun for dessert, you have to give this Keto marshmallow recipe a try!
Are Marshmallows High In Carbs?
As I mentioned, traditional marshmallows are made from water, sugar, and gelatin.
So… yeah. They’re pretty high in carbs. In fact, just one marshmallow (or about 10 mini ones) has about 6 grams of carbs. And I don’t know about you, but I’ve never met someone that only eats ONE marshmallow.
Now, let’s take a look at these low carb marshmallows. Just how “low carb” are they exactly?
How about zero carbs.
Yup. That’s right. These Keto marshmallows aren’t just low-carb, they’re NO-carb. Oh, and they’re only 4 calories per serving. Talk about a guilt-free way to indulge your sweet tooth!
Can You Roast Low Carb Marshmallows
Let’s get to the next logical question: can you roast these Keto marshmallows?
I get it. Most of us have memories of sitting around the campfire, finding the perfect stick to impale a few marshmallows, and roasting them to perfection. So of course we want to recreate that experience the Keto-friendly way.
But the whole reason marshmallows turn golden-brown (or black, if you’re the impatient type that just sticks them right in the flame) is because the fire is actually caramelizing the sugar.
Low-carb sweeteners also caramelize, but not quite like regular sugar. Long story short, if you try to roast your Keto marshmallows over an open flame, you’re probably going to end up with a gooey mess. They will melt before they roast.
But if you really want to enjoy a toasted marshmallow, don’t fret! Just whip out your hand-dandy kitchen torch and blast away. The concentrated flame can toast the outside without totally melting the whole thing.
This also means you can be the cool one that brought their own mini blow torch on a camping trip.
How To Eat Keto Marshmallows
Like normal marshmallows, these puffy little treats are great to eat all on their own. I love them as is!
Of course, you can also take them on a camping trip or bring them with you to a fall bonfire. Like I mentioned, I don’t recommend roasting them over an open flame, but they still add to the moment.
Feeling the holiday spirit? Throw a few marshmallows in your hot chocolate! You could even whip up some bulletproof hot chocolate by making my chocolate Keto bulletproof coffee recipe but replacing the coffee with water or nut milk and doubling the cocoa powder.
Looking for a fun springtime craft? Dust some animal-shaped cookie cutters with low-carb confectioners sugar and use them to cut the marshmallows into Keto-friendly Peeps!
Okay, okay, I know what you’re really wondering. How can you use these to make Keto-friendly s’mores?!
From there, it’s easy! Cut the graham cracker crust into squares, grab your favorite sugar-free chocolate (I love ChocZero – use code TRINAKRUG for 10% off!), use your kitchen torch to toast your Keto marshmallow, and then assemble your s’more!
How To Make Keto Marshmallows
To start, line a 9×9 baking dish with aluminum foil.
Next, add a ½ cup of water to a mixing bowl. Sprinkle the gelatin powder on top.
Whisk quickly until the gelatin is fully mixed into the water. From there, set the mixing bowl aside to allow the gelatin to bloom while you prepare the rest of the recipe.
In a saucepan over medium heat on the stove, add the other ¾ cup of water and the Swerve confectioners sugar substitute.
Whisk the mixture until the sugar substitute is completely dissolved.
Heat the sugar water mixture until it’s almost boiling, then remove from heat. Immediately pour the heated mixture into the mixing bowl with the gelatin mixer. Add the vanilla extract.
Beat on medium to start. Once the mixture starts to thicken, turn the mixer up to high and continue to beat until stiff, fluffy peaks have formed.
Quickly scoop the marshmallows mixture into the lined baking dish, then spread it into an even layer.
Allow the dish to sit for at least four hours or overnight. You want the marshmallows to become stiff to the touch.
Once they’re ready, coat a sharp knife in confectioners sugar substitute, then slice the marshmallows into 24 even pieces. Sprinkle some confectioners sugar substitute over the sliced marshmallows to keep them from sticking.
Other Dessert Recipes From The Keto Option That You Might Like
- 1 ¼ cup water, divided
- 3 tablespoons unflavored gelatin powder
- 1 cup low carb powdered sweetener
- 2 teaspoons vanilla extract
- Pinch of salt
Line a 9x9 baking dish with aluminum foil.
Place ½ cup of the water into a mixing bowl, and sprinkle the gelatin powder on top.
Whisk quickly to combine the water and gelatin and let it sit while you prepare the rest of the recipe.
In a saucepan over medium heat on the stove, place the other ¾ cup of the water and the Swerve confectioners sugar substitute. Whisk together to combine until the sugar is dissolved.
Heat the sugar water mixture until just before it is boiling. Remove from the heat.
Immediately pour the heated mixture into the mixing bowl with the gelatin mixer.
Beat on medium until the mixture begins to thicken, and then raise the mixer to blend on high until stiff fluffy peaks have formed.
Quickly scoop the marshmallows mixture into the lined baking dish, and spread into an even layer.
Allow to sit for a minimum of four hours, but up until overnight when the marshmallows have formed and become stiff to the touch.
Coat a sharp knife in confectioners sugar substitute, and slice the marshmallows into 24 even pieces. Sprinkle some confectioners sugar substitute over the sliced marshmallows to keep them from sticking.
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Amount Per Serving: Calories: 4Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 7mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 1g
Nutrition is calculated using a third party plug-in. It is best to always validate!
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.