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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!

Sources
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. Lilly Avatar

    5 stars
    I’ve already made these several times and love them. Sometimes I sprinkle cinnamon on top before I cute them and it’s amazing. I will note that I don’t usually get it to 240 degrees. More like 228 or so. If I wait for 240 it would take a very long time for some reason. Also I store them in the fridge for weeks and they don’t melt. Might have to do with the tapioca flour dusting, not sure. Thanks for the recipe! We love it around here.

  2. Ona Avatar

    5 stars
    Would like to make these vegetarian! Would agar work as a gelatin substitute? Other recommendations…

    1. Rachel Hoel Avatar
      Rachel Hoel

      5 stars
      Yes! Although this marshmallow sets up really fast so you would want to mix the krispies right when its finished mixing before it gets spread into a dish.
      I also just mix melted butter with melted marshmallow in a single serve ramekin and mix it and its pretty darn good for a single serve.

  3. Sarah Avatar

    Made this recipe before and it worked great. Made it again last night, everything looked good. It was white and fluffy, put in my greased pan to let it set, next thing I know it’s all liquid again. where did I go wrong? How can I used that honey/gelatin liquid so not to waste it?

  4. Mataya Avatar
    Mataya

    Curious if you’ve ever tried these with puffed rice to make a mock “rice crispy” bar? Thanks 🙂

  5. Vanessa Avatar

    Question…
    Your recipe calls for marshmallow root powder, but in your directions it says an actual marshmallow root. Do I just add that much powder to water? Will it dissolve?

  6. Carol L Avatar

    Can I substitute a sugar alternative? I’m diabetic, and really want these! I have lots of natural sugar substitutes, not sugar alcohols: Bocha Sweet made from the kabocha plant, and allulose, that is made from low sugar fruits like figs…
    Thank you! I FINALLY found a marshmallow recipe that uses marshmallow root and gelatin!

      1. Mackenzie Avatar
        Mackenzie

        5 stars
        Tastes delicious. But mine did not pour/scrape out nicely into the pan. I couldn’t flatten it so it’s kind of a balled up mess. Any suggestions? Did I mix too long? I mixed less than 10 mins.

        1. Jamie Larrison Avatar

          It might have been overmixed or overcooked. I had to use damp hands to spread the marshmallows out into the pan the last time I made them.

  7. Sarah Avatar

    How much water? No one seems to mention that this recipe has contradictory amounts of water listed in the ingredients and then in the recipe itself. Is it a whole cup of water then another half or is it half a cup mixed with the root then another half later? Hoping to make today so I hope someone replies! Thanks! S

    1. Suzanne Avatar

      Sarah, it’s a whole cup of water whether you use the marshmallow root powder or not. After soaking and straining the marshmallow root, put half of it into the stand mixer and half into the saucepan with the honey. If not using marshmallow root, put half of the water into the mixer and the other half into the saucepan.

  8. Jessica Avatar
    Jessica

    I will try again – but definitely could have used some first timer tips.

    Also, it was unclear that step 4 (when using marshmallow root) meant using the other half of the root mix. I used a half cup of water instead and not realizing it was wrong until the end.

  9. Sarah Nicholson Avatar
    Sarah Nicholson

    Does the recipe work well enough without the marshmallow too?

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