Healthy Low Carb Marshmallows Recipe (2024)

Instructions:

1. Line a pan with parchment paper. Sprinkle with a layer of coconut flour or other coating (as suggested above).
Note: I used 8x8 inch / 20x20 cm dish but you can use a smaller dish to create taller marshmallows. Use a flour sifter or small sieve to sprinkle the flour evenly.
2. Place the gelatin into a pot and add ¼ cup of cold water. Tilt the pot to allow the water everywhere. The gelatin will become firm in just a couple of minutes.
Note: I prefer to prepare the gelatin this way but you can even add a cup of cold water and slowly bring to simmer. The reason I do it this way is that gelatin may lose its efficacy if boiled. Also, based on feedback, Agar powder (a vegetarian substitute) does not work in this recipe.
3. Separate the egg whites from the egg yolks.
Note: You will only need the egg whites in this recipe but you can store the egg yolks in the fridge and use them for your morning omelet, frittata or other low-carb treats such as ice cream.
4. Cut the vanilla bean lenghtwise and scrape the seeds out.
5. Using an electric mixer, start beating the egg whites. Slowly add the cream of tartar, powdered Erythritol, vanilla seeds and salt.
6. Keep beating for a minute or two until it becomes thick and creates soft peaks.
7. Add the remaining boiling water to the pot with the gelatin and stir until dissolved. If you still see some lumps, briefly boil over low heat and and stir well until they go away.
8. Add stevia and combine well.
9. Turn the mixer to medium and very slowly pour a steady stream of gelatin into the egg whites. After you pour all the gelatin, turn the mixer to high and continue beating until it becomes thick and creamy (3-5 minutes).
10. Turn off the mixer and quickly transfer the marshmallow cream into the pan lined with parchment paper and sprinkled with fine coconut flour.
11. Spread evenly all over the pan.
12. Sprinkle more coating (coconut flour) on top and pat level it if needed.
Note: If you are not using any coating, grease your hands with coconut oil and pat smooth.
13. Place in the fridge for 2-3 hours or overnight until the marshmallow cream is set. When done, remove the pan and peel the parchment paper off. Cut into cubes, 6 by 6 to create 36 marshmallows.
Note: the nutrition facts are calculated for 36 pieces of marshmallows.
14. If you make plain marshmallows with no topping, place on a plate and cover with a towel for a few hours. Then, store them in an air-tight container to avoid drying.
15. If you are adding a topping, melt the chocolate in a water bath. Dip a lollypop stick into the chocolate. Note: Using a water bath for melting chocolate is better, especially if it's high in cacao content. Melting chocolate directly (even in the microwave) could result in burning. I used dairy free chocolate with sunflower lecithin (no soy lecithin). You can use any chocolate with at least 70 % cacao.
16. Then, dip each marshmallow into the melted chocolate and keep turning until the chocolate stops dripping. Alternatively, you can dip the marshmallows directly (no lollypop stick needed). Sprinkle each marshmallow with shredded coconut and place on parchment paper until the chocolate hardens.
17. Store in an air-tight container to avoid the marshmallows from getting too dry.

Nutritional values (per marshmallow):
Total Carbs1.2grams
Fiber0.4grams
Net Carbs0.81grams
Protein1.4grams
Fat1.4grams
of which Saturated0.88grams
Energy22.3kcal
Potassium41.8mg

Macronutrient ratio: Calories from carbs (15.1%), protein (26.5%), fat (58.4%) // Net carbs per marshmallow without chocolate & coconut topping: only 0.24 grams