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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. Terry Avatar

    5 stars
    How many of these marshmallows should you eat a day to consume enough gelatin to reap it’s many healthful benefits?

  2. sahara Avatar

    great recipe – wondering if you have any tips for getting it into the pan smoothly before the gelatin sets ? i might of overwhipped it? once i stopped whipping it basically set not giving much time to smoothly place it in the pan. and its sooo sticky – is that normal? i hope my girl likes 😉 thankyou

  3. sahara Avatar

    when heating the honey is the above in C or F – i got mine up to 107C and it was almost bubbling over 😉 thinking should do it in a bigger pot and made me wonder was the 240 C or F – thankyou sahara

  4. Jen Avatar

    Does anyone know if these can be piped out into Peeps shapes? I’ve seen Peep recipes that use marshmallow recipes. Just wondering if that would work

  5. Susi Griinke Avatar
    Susi Griinke

    Could you use milk kefir as the probiotic in these? I am not sure what heating does to its qualities, but thought you could add it with the water and honey.

    1. April Avatar

      I’m not absolutely certain, but my understanding is that heating kefir will kill the bacteria. It will still have other nutritional benefits, but will no longer be a viable source of probiotics.

  6. Krista Avatar

    We tried making a different recipe, but they turned out way too soft and squishy. Do these hold up pretty well? Do you think it would work with other liquid sugars like maple syrup or agave? I’ll definitely try this one out.

  7. Tracy Avatar

    I love this recipe and have made it several times before but has anyone tried using just organic sugar or something other than honey? I find that the honey flavor is too strong and it gets expensive using a cup of honey for this if I make multiple batches.Thanks!!

  8. Julia Avatar

    Great recipe, but I’m concerned about heating honey and even boiling it. You’re basically bringing it over pasteurization t. And as I know it’s really bad for honey, so why not to use maple syrup instead. This one won’t heart to be heated as it’s how maple syrup is made.

  9. Stacie Avatar

    Hi there. I am going to attempt to make fondant with this. I’m an organic baker and store bought fondant or homemade is made with marshmallows and powdered sugar. However I cannot find organic marshmallows anywhere so I’m going to try this since the marshmallows have to be microwaved down to a sticky mess, this should work too. My question is, how many oz does this make?

  10. Emily Avatar

    Does anyone have any healthy hot chocolate recipes to go with these marshmallows??

  11. Monica Avatar

    Oh dear, I tried the recipe and the result is very liquid. I’m so disappointed because I did it exactly according to the instrucitons. The only difference is that I use Gelatine granulates instead of powder (I can’t get Gelatine in powder form in Switzerland) First step went sort of well; Gelatine and water mixed to a foam (didn’t get hard at all). But then when adding the water/honey everything became liquid even after long mixing. Please what shall I do differently ? Thanks for any help

  12. Kat Avatar

    So I just made a second batch of this, trying maple syrup instead of honey. Spectacular if tasty disaster. The volume was much less than with the honey, and it set extremely quickly. By the time I went and grabbed the 8×8 baking dish (I had noticed with the 9×13, that it didn’t quite fill, so opted for a smaller pan) the marshmellow was already too set to pour into the dish. And when for shits and giggles I scraped it out, it didn’t even cover half of it. It tastes perfectly fine but I would suggest sticking with the honey.

  13. Eugene Avatar

    Great recipe! But, do you know that if you heat a honey(more than 40 C) it will become toxic?

  14. Sofia Avatar

    5 stars
    Just wondering if I could use only 1/2 the honey? I have tried another recipe similar that had a whole cup of sweetener and it was to sweet for us. Would it turn out the same? Or would I need to decrease something else? Thank you, excited to try this… Love using the marshmallow infusion.

  15. Ashley Avatar

    I cannot wait to try this recipe! I have been searching EVERYWHERE for marshmallows that are full of sugar and other junk. I have been looking at all different types of healthier options (I’m new to making things homemade, organic, nonGMO, etc but I’m learning!) We’re getting ready to take a vacation to Disney World and I’m terrified of being stuck with my family and forced to eat and follow with their unhealthy lifestyles. I am working so hard on finding natural, organic, whole yummy foods for myself and my son. I come to your page everyday (I’ve even got my husband checking out your recipes!) as well as the coconut mama.

  16. jeanne Avatar

    Don’t believe Great Lakes gelatin is grass fed (although they probably would like you to believe it is).

  17. Leah Avatar

    All I’ve got to say is WOW! These turned out wonderful, delicious! Waay better than my old recipe (corn syrup kind) and I don’t feel guilty licking the beater after! I was short 1/4 cup of honey so I used the rest maple syrup an still was good! Thank you so much!!

  18. Tracy Avatar

    5 stars
    I made these this morning with the marshmallow root. I also used 1/2 tsp of both almond and vanilla extract. These were an immediate hit with my 2 boys and my sceptical husband. Thanks for sharing the recipe. Delish with health benefits, exactly what moms need.

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