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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





  • 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 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.


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.

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


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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.


321 responses to “Healthy Marshmallow Recipe”

  1. Blaire Avatar

    Has anyone made rice crispy treats using these marshmallows? How did they turn out?

  2. Bev Avatar

    I’m using a high quality gelatin for gut healing. Rather expensive too. Is it OK to use a cheaper brand to make gummies for the kids?

  3. Jeannie Avatar

    5 stars
    Well! I made this twice today. The first batch just remained gummy….tasty but just like gummy bears. I made this one using maple syrup. The 2nd batch I made with honey. It turned out AMAZING!!!!! My husband was impressed after seeing the first batch.

  4. Jeannie Avatar

    I did everything as explained including heating the maple syrup & 1/2 cup of marshmallow tea to 240* but my product remained gelatinous it never became fluffy. I whisked on high for 10 minutes. Should I have continued to whisk? It didn’t seem to want to fluff at all. Is honey better?
    I really want this to work! It seems so wonderful if I can feed my family healthy snacks.

  5. Sarah Williams Avatar
    Sarah Williams

    5 stars
    I love this recipe and use it as a base for so many flavors. I’ve made ginger blueberry marshmallows, raspberry vanilla marshmallows and many others! I find the amount of honey to be too sweet so I cut it in half. If I’m adding fruit to the mixture, I will often even only use a quarter of the honey that is recommended.

    1. Kellie Avatar

      If you use less honey, do you increase the water, or modify the other ingredients portions at all?

  6. Derek Sloan Avatar
    Derek Sloan

    5 stars
    Tried it out with my kids- best marshmallows I have ever tasted and so easy. Clean up was awesome because with water it comes right off. We will be making these our go to marshmallows! Thanks!

  7. Dana Avatar

    Hi!! I love your recipes! Thankyou for taking the time to share them:)
    Curious.. can you freeze the marshmallows if they have the probiotics?

  8. Sarah Avatar

    Do I need to decrease the water if I reduce the gelatin to 2tbsp for the fluff?

  9. Christina Avatar

    5 stars
    What if my marshmallow root isn’t the powdered kind? It’s the whole root pieces. How much do I use to brew tea out of it first?

  10. Megan Avatar

    5 stars
    I made these a couple years ago and they were delicious! I love knowing they are more like a health food than a treat. Next time I make them (which will be soon) I will toss in a powder of some sore so they are not sticky on the outside Maybe powdered sugar and arrowroot powder. Do you have any suggestions? BTW I just love your page. I visit you often for remedies and recipes. Keep them coming <3

  11. Jen Avatar

    5 stars
    My daughter and I just made these tonight and I am so impressed with how easy this recipe was, and how great they came out!

    I used up my gelatin, but have plenty of organic tapioca on hand. The next time I make these, would tapioca work as a viable substitute?

  12. Penny Avatar

    Hi Katie: Can I use the marshmallow to make popcorn balls. I was thinking to use the marshmallow after beating to the fluff stage.

  13. Monika Avatar

    Can you still cook these over a campfire??? thanks!!! love your site – been using it since I was pregnant with my first!

  14. Cindy Avatar

    Just wanted to point out that you cannot add probiotics to any food that is hot. Heat kills the probiotics. You would have to wait until your mixture was completely cooled before adding your probiotics. Currently, the only probiotics that can survive heat are the patented MegaSpore Biotics which are protected by spores.

  15. David Chebukaka Avatar
    David Chebukaka

    5 stars
    Nice recipes..
    l love them though i’v not tried most of them yet..

4.25 from 285 votes (225 ratings without comment)

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