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Healthy Marshmallow Recipe

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healthy homemade marshmallows
Wellness Mama » Blog » Recipes » Healthy Marshmallow Recipe

Candy and sugary desserts are not a food eaten very often by my family. My husband doesn’t have much of a sweet tooth, and we attempt to avoid sugar as much as possible. But occasionally when the kids are craving sweets, or if we’re out somewhere where candy and other junk food are around, I try to find a healthier alternative for them. This healthy, homemade marshmallow recipe came about because of that need.

We actually got the idea when watching a cooking show with the kids, and since I was not going to use the corn syrup and processed sugar that the TV recipe suggested, the healthy marshmallow experimenting began!

It’s a sticky process for sure but really fun for the kids to watch the gelatin turn into fluffy white goo … and with a little practice not much trouble at all. Homemade marshmallows aren’t sickeningly sweet like store-bought marshmallows and have a better texture and flavor too (in my opinion!).

Healthy Marshmallows? Is It Possible?

Maybe you’re wondering … isn’t she always saying how sugar is bad? In a word, yes, and I have a stricter policy for myself on even natural sugars than I used to. For the kids, though, I don’t worry about an occasional treat as long as it meets several qualifications:

  1. All of the ingredients have to come from healthy sources and not be made chemically in any way.
  2. The ingredients should have some health-boosting properties (like gelatin or probiotics, etc.).
  3. It needs to taste good! After all, that’s the point!

With these goals in mind, the kids and I got to work on our experiment. I had a few failed marshmallow batches that luckily still tasted good and could be used as a marshmallow cream. Finally, I found a marshmallow recipe that I was happy with (and so were the kids!).

This recipe contains all GAPS-friendly ingredients, which is great for those trying to reverse food allergies. (We were working on a dairy allergy at the time with my son.) The gelatin and optional probiotics are gut-soothing and supportive of skin, hair, and nail growth. And if you use some of the variations below, you can work in even more health-boosting ingredients.

Marshmallow Variations

  • More on the marshmallow root option – Since I came up with the first marshmallow recipe, I came up with a way to add marshmallow root for additional health benefits. This anti-inflammatory herb is known for its soothing, cooling effects and is great on a sore throat. Using it is entirely optional (I indicate this in the recipe), but if you’re going to have sugar, might as well have anti-inflammatories with it! I also think it makes it a little more authentic.
  • Matcha Marshmallow – Try my matcha marshmallow recipe for a different healthy marshmallow option. I originally came up with this one day when contemplating how to color the marshmallows to make them more festive. Of course, I didn’t want to use artificial food dye, and my eye fell on our powdered matcha tea. Bingo! Delicious, colorful marshmallows with the additional health benefits of matcha tea.
  • Elderberry Marshmallow – No kid will turn down this remedy! Immune-boosting elderberry syrup makes these marshmallows the perfect soothing treat when cold season hits.
  • Marshmallow “fluff” – Reduce the gelatin for a thinner consistency. I got the “fluff” texture when I used around 2 tablespoons of gelatin.
healthy homemade marshmallows

Healthy Marshmallow Recipe

This is a healthy marshmallow recipe made with honey instead of sugar. You can even add probiotics for added health benefits!
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 4 hours 25 minutes
Calories 94kcal
Author Katie Wells

Servings

24

Ingredients

Instructions

  • If using marshmallow root powder, combine 1 cup of warm water with the 1 marshmallow root and set aside for 5 minutes (or as long as overnight in the fridge).
  • Stir well and strain. Make sure that the liquid makes a whole cup. 
  • Pour ½ cup of the prepared marshmallow root mix into the bowl of a stand mixer. Add the gelatin. Whisk slightly to incorporate and set aside. If not using marshmallow root simply pour ½ cup warm water into mixing bowl, add gelatin, and whisk slightly and set aside.
  • Pour the other ½ cup of water and 1 cup of honey, and cocoa powder if using, into a small saucepan and whisk to combine.
  • Slowly bring the water and honey mixture to a boil while stirring. If you have a kitchen thermometer (and I recommend it), you want it to reach at least 240°F. If you don’t have a kitchen thermometer, just keep boiling, stirring constantly for 8 minutes.
  • Turn on mixer with water/gelatin mixture to medium speed and whisk while slowly pouring the honey/water mixture into the mixing bowl. 
  • When add honey mix is added, turn the mixer to high and whisk for another 10-15 minutes or until it forms a stiff cream like the consistency of marshmallow cream. It should form soft peaks.
  • Add the probiotics and any flavor ingredients for the last 2 minutes of mixing.
  • Grease a 9×13 inch baking dish with coconut oil or line with parchment paper, leaving some on the sides to be able to pull up.
  • When marshmallows are whipped, pour into the lined/greased dish and smooth evenly.
  • Let rest at least 4 hours (overnight is better).
  • Flip onto a cutting board and cut with a well-oiled pizza cutter or knife.
  • Store in an airtight container on the counter.

Nutrition

Nutrition Facts
Healthy Marshmallow Recipe
Amount Per Serving
Calories 94
% Daily Value*
Carbohydrates 23.3g8%
Fiber 0.3g1%
Sugar 23.2g26%
Protein 2.3g5%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

Do NOT store in the refrigerator as they will melt. Store in an airtight container at room temperature. The probiotics will decrease the shelf life to 3-4 days. Without the probiotics, these will last 2-3 weeks on the counter.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Have you ever made a dessert like this? Will you try these? What flavors would you add? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

321 responses to “Healthy Marshmallow Recipe”

  1. Andrea Avatar

    Do you think you could substitute the gelatin with agar powder and the honey with either agave or pure maple syrup to make these vegan? I have been looking for a good vegan marshmallow recipe but they all seem to involved for the time I am willing to put into them. Hah. This recipe looks really simple and I was just curious. I might have to try those alterations and see if they work. Hmmm 🙂

  2. Corinne Avatar
    Corinne

    Ugh! I have Marshallow Extract. Do you know how much of this I would use?

  3. Valerie Avatar
    Valerie

    I used half honey and half maple syrup. I too was worried about the overpowering honey flavor. Turns out I could still really taste the honey. Which is not bad but not really a marshmallow flavor. But when they were all done setting up I sprinkle them with a mixture of arrowroot powder cinnamon and salt. It seemed to neutralize the honey flavor. I also had a gelatinous clump of goo instead of flat marshmallows. So I made some cookie cutter shapes and then used the rest of the globs for organic rice krispie treats. You can re heat the marshmallows it does
    work fine. Thank you Wellness Mama for the recipe! 🙂

  4. Tasha Avatar

    When I was at work today we were talking about all the awful things we liked to eat as kids. One of the things that came up were Viva Puff cookies. (I don’t know if they are a Canadian thing or not, but they are a cookie with a dab of jam, a marshmallow on top and then dipped in chocolate.) Anyways, I was challenged to try to make a healthy version of this cookie. I am going to try out your marshmallow recipe and see how I can go from there. Wish me luck!!! The people at my work are not on the same page as I am–yet!!!!

    Thanks for posting. 🙂

  5. Jen Avatar

    Thanks! I have been looking everywhere for a marshmallow recipe that uses actual marshmallow root, so I was happy to find this. I’d still like to find a recipe that uses only marshmallow root sometime, just out of curiosity for what the “original” was like.

  6. Michelle Wallick Avatar
    Michelle Wallick

    Also you can add 1-2 tsp of matcha powder (finely ground green tea) for green tea marshmallows!!!

  7. Natasha Avatar

    Hi, this recipe looks amazing. However, I am vegan and was wondering if there is a healthy alternative to grass-fed gelatin. Thank You.

  8. sabrina Avatar

    Hi Katie,
    Is it possible to make these with agar agar flakes instead of gelatin? My daughters birthday is coming up this weekend and I want to make some healthy sweet treats, as she typically doesn’t have any i want to make an exception on her special day.
    Many thanks,

    Sabrina

  9. Nicole Avatar

    I have powder probiotics, what measurement would be equivalent to 4 caspsules? I’m thinking 2 tsp?
    Thanks!

  10. Ginger Hindman Toler Avatar
    Ginger Hindman Toler

    Hi Katie! Loved listening to you on the Real Food Con Summit! It certainly inspired me to visit your site and try some of your recipes–especially the child oriented ones. So, my daughter and I attempted this yummy recipe yesterday. I followed your directions and things looked good, but on checking them this morning, they have melted:(. Where did I go wrong? A few things that may help that I have considered: we live in the mountains, my mixer is ancient, I loosely sat a lid on the top before bed? Thanks!

  11. Kris Avatar

    I want to find a recipe that doesnt have gelatin. Being a vegetarian i can not eat it.

  12. Amy B Avatar

    I have a container of the Great Lakes Gelatin Collagen Hydrolysate (in the green canister), it’s the one that is supposed to dissolve in hot or cold liquids. Will this work for this recipe or do u think I need to get the regular gelatin?

    1. Wellness Mama Avatar
      Wellness Mama

      I don’t think it will work as this one specifically does not gel and is easy to mix in…

  13. Jessica Depta Avatar
    Jessica Depta

    I meant to order marshmallow root, but I accidentally got the powder instead. How can I use this in the recipe?

    1. Wellness Mama Avatar
      Wellness Mama

      You can make the liquid by adding the powder to hot water and letting it cool just like with the root, and then just make sure to strain really well….

  14. Debbie Avatar

    Hi! Do you use the actual root or powdered Marshmallow? I’m not sure which to order. Thank you! Debbie

      1. Debbie Avatar

        If you get the root do you have to grind it or something? I’ve never worked with it before! Thank you.

        1. Wellness Mama Avatar
          Wellness Mama

          You don’t have to grind it, you just steep it and strain it anyway…

  15. bela Avatar

    I made these over the weekend using honey and some concentrated pineapple juice I made and they came out pretty good. The pineapple juice had been cooked so it disabled the papain. I wonder if I might have overdone the mixing because they are very airy. I’m just getting into natural foods so I also used regular store-bought gelatine and that may have affected the texture. My hubby called it “marshmallow tofu” LOL!

  16. Rebecca Avatar
    Rebecca

    I am so excited to give these a try!! I’d love to use coconut sugar since it is lower in fructose than honey. Have you tried this before? And if so, did you need to adjust the amount of sweetener and/or water?
    Thank you so much!

  17. Risa Joy Mateo Avatar
    Risa Joy Mateo

    If you let the marshmallow root sit overnight cold water it will be more slippery and you’ll get more health benefits. A few plants like cold water soaks marshmallow is one. I can’t wait to try this! Your blog is amazing thanks for all your hard work

    1. jennifer Avatar
      jennifer

      yes, i just read this: Making a decoction (a heated extraction) maximizes the starch extracted from the root; thus I prefer to make a cold infusion, which maximizes the mucilage.

  18. Victoria Bomberry Avatar
    Victoria Bomberry

    We made these today and they came out perfect!

    Can it be made “raw” by not boiling the water/honey mixture? Is the boiling to kill bacteria or required to get the marshmallow-y texture?

    Thanks for sharing!

    1. Wellness Mama Avatar
      Wellness Mama

      Unfortunately, it has to be heated to create the texture…

  19. Loren Anthony Avatar
    Loren Anthony

    Hey Wellness Mama I’m new to your blog and I love it! It’s right up my alley! Can you explain why gelatin is considered a health boosting property? Thanks!

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