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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

315 responses to “Healthy Marshmallow Recipe”

  1. samantha Avatar

    4 stars
    I just made this recipe. I doubled it, took out the honey and replaced 1 cup with maple syrup (real maple syrup) and then added just half cup of rapadora. They are good. As I poured it into my pan I moved the bowl to cover the pan and they spread themselves a little and immediately started getting hard. No need to spread with spatula. Thanks for the recipe!

  2. Kathryn Grace Avatar
    Kathryn Grace

    Hi. I’m always looking for healthier alternatives to feed my grandchildren, and marshmallows are one sweet treat I never buy because, well, you know all the reasons. Thank you for this recipe. So glad to find it! Pinning.

    Don’t know if you’re aware, but all of the links have gone south a bit–their code is showing! Do please let me know when you fix them, as I would like to share this recipe on a couple of sites I play around with.

  3. Jeanne Avatar

    Great recipe. But instead of prebiotics, can I add cod liver oil instead? and add some organic juice for flavor? I need it so that my 22 month LO with cavities will consume cod liver oil, and she likes marshmallows. I am planning to put into practice your advice in naturally healing her cavities. Put she’s just a picky eater. I hope you can help me on this one. Thanks.

  4. Anya Avatar

    Hi Katie,
    I was curious does not honey become poison when boiled? I’ve read that it could be raised only to 40 C. It is my internal “sadness” 🙂 I’m always looking for a healthier way instead of sugar in recipes but honey seems even worse when boiled.
    Thank you.

  5. Mary H Avatar

    Is marshmallow root safe to consume during pregnancy? Sorry if this is a repeat question!

  6. McKenna Avatar

    Made these today with a raw honey that gave them a lovely faint caramel color; also used vanilla bean (use 1/2 the amt of vanilla called for when using ground beans). I mixed mine a bit too long but I used a reusable parchment paper on top of them and spread with my hands to press them out

  7. Maria Avatar

    Katie- you said in this article you are trying to reverse a milk allergy? Can you share with me how you are trying to accomplish this? Thanks so much

  8. Camilla Avatar
    Camilla

    I’m curious, you say “grass-fed gelatin” and give a link, but the container in the link does not say anything about grass-fed. Usually they are really keen to promote that. Have you done research into this particular brand and know that it is grass-fed?
    Thank you for your wonderful site! We have used it for so many things, and shared it with our friends. 🙂

  9. Donna Avatar

    Should I use marshmallow root, marshmallow root powder, or marshmallow root extract? Do they all have the same benefit, or does one desaulve better into the jello?I’ve never used it before so not sure what one to buy. Thanks!

  10. Kelly Avatar

    5 stars
    Does the Marshmallow root add to the taste in this recipe, it says optional so Im guessing not. I don’t have this on hand.

  11. Hannah Avatar

    5 stars
    I LOVE THIS!! You have amazing values. It is so important to teach the younger generation the important of natural and healthy foods instead of allowing them to eat chemicals and processed garbage. Thank you for the recipe!!!

  12. Michele Avatar
    Michele

    5 stars
    Just made these and they were delicious! I used half honey, half maple syrup and it worked great. I think next time I’ll mix it less than ten minutes because I had trouble spreading it in my pan and it doesn’t look too pretty. I also used them for peanut butter rice crispy treats and melted after I was done mixing (I was afraid to stop halfway through and not be able to start it back up) and that also worked out great. Thanks so much for the recipe! My family will be picking at these for a while 🙂

  13. Kirsten Avatar
    Kirsten

    4 stars
    I just made these and the recipe worked perfectly. I let them set up for about an hour before cutting them (I found kitchen shears worked better than a knife for cutting, since I don’t have a pizza cutter) I tossed them in arrowroot starch so they don’t stick together. I also didn’t have enough honey, so I used maple syrup to get the rest of the 1 cup of sweetener. They are a little maple-y but very tasty. However, I find them to be VERY sweet. Much sweeter than even store-bought marshmallows. Maybe it’s because my tastes have changed and I’m more sensitive to sweet flavors now, but I was shocked at how sweet they were. Any ideas on how to make them less sweet? I think a lot of the water evaporated while the honey mixture came up to 240 degrees.

  14. Colleen Elisabeth Chao Avatar
    Colleen Elisabeth Chao

    5 stars
    I made these this weekend to send with my 2.5-year-old son for his first camping trip with dad and the boys. 🙂 Not only did he love them, but so did uncles, grandpa, and cousin! My husband raved about them! I stuck the leftovers in the freezer, and they’ve kept their shape perfectly! Thank you for this fabulous recipe, Katie!!!

  15. april dulac Avatar
    april dulac

    i only mixed the end product for about 5min and it was too thick to spread out nicely would u think just mixing enough at the end just to blend it all so then it can be spread out good?

  16. Koryn Avatar

    Just made these, but they are turning soupy already! Can anyone help?! Don’t want to waste it.

    1. Jenny T. Avatar
      Jenny T.

      5 stars
      No, we can’t, because you gave nothing to work with. You need to give us more information. What did you do? Did you follow the recipe to a T? I made them, following the directions exactly as explained (setting timers and such to be exact) and they came out fluffy, delicious marshmallows.

      And if all else fails just eat them with a spoon. They won’t taste any different, just won’t be fluffy.

  17. Kassaundra Avatar
    Kassaundra

    I was reading your recipe and I noticed you are heating the honey to a very high temp. I’m very interested in using honey as an alternative in most of everything that I make. Though in some cases it is very difficult to do this. Once raw honey (the beneficial honey) is heated to above boiling, it literally loses all nutritional value, I’ve actually heard in the case of Ayurveda, it is believed that honey heated over 60 degrees Celsius (140 degrees Fahrenheit) creates “ama”. Ama is a condition of mucus that is brought on by inflammation and toxicity. Regardless, once honey is heated it is no different from regular sugar. Since you seem to be into the less sugar intake diet, I figured I would let you know. Lately, I’ve been heating honey under 100 degrees C to test at what temps honey is no longer nutritional. To do this, just heat the honey – once you have reached a specified temp. remove the honey from the heat and let it sit until it crystallizes ( you must do this with RAW honey); this can take weeks, months, or even years (my raw honey generally crystallizes in a month or two). If it does not crystalize the honey is no longer nutritionally beneficial. There are a lot of no bake honey treats, which I enjoy snacking on, available! If you truly want to eat healthy sweets, try not heating the honey to such high temps. By the way, I’m really excited to try your marshmallow recipe out (I live to eat s’mores)! I hope I can figure out how I can make it without heating the honey to such a high temp.

    1. Jeanne Avatar
      Jeanne

      2 stars
      It’s true, if you are going to heat raw honey, you might as well use sugar, as you have killed all the beneficial enzymes and it is no longer healthy.

      The whole point of eating raw honey is that it is unheated!

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