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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.

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.


321 responses to “Healthy Marshmallow Recipe”

  1. Deanna Avatar

    These are great. My son love them 🙂 I see similar recipes around – I’ve made this one and Urban Posers. When I store at room temp the marshmallows go moldy. Ive had success storing in fridge – they don’t melt. I don’t use the marshmallow root tho – maybe that makes the difference?
    Thanks for all the info you share with all 🙂

  2. Brett Wilson Avatar
    Brett Wilson

    5 stars
    Thanks so much for the awesome recipe, my little one loves them! I saw a comment about how well they roast and you mentioned they roast better if they are hardened. What needs to be done to harden them? I tried roasting one over a fire and it mostly melted off the skewer. Thanks again.

  3. Robin Fillhart Avatar
    Robin Fillhart

    Has anyone ever found a way to make this with stevia or a sugar free substitute for diabetics?

  4. Kelsey Avatar

    I made a marshmallow root decoction and have about a cup left over. Do you think using that would go well in place of the water in the recipe?

  5. Joe Avatar

    3 stars
    I love the recipe, but i was thinking there might be a variation for adding valerian root (sometimes I can’t sleep) and adding them to hot chocolate? I thought I saw a recipe for this, but now I don’t seem to see it anywhere..

  6. Anne Avatar

    1 star
    Followed the recipe to a ” T “. Never became fluffy even after 10 minutes of mixing in the Kitchen Aid. Just gelatinous honey. Kids were disappointed.

  7. Karen North Avatar
    Karen North

    Question: I recently read that heating honey over 100 degrees destroys it’s beneficial properties. I’m wondering, Katie, what your thoughts are on this? I prefer the flavor of honey over maple syrup, but don’t want to use my precious, expensive honey on this recipe if I won’t get it’s benefits.

  8. Beth Avatar

    5 stars
    These worked so well, thank you thank you! They are delicious and it feels so good to be eating something yummy AND delicious. ???

  9. Talia Avatar

    These were looking great in the stand mixer until I added the vanilla; then it all deflated and turned to rubber. I only mixed it for 8 minutes, but maybe it was at too high a speed (went at 10 on the kitchenaid). Wondering if there’s anything I can do with what I have?

  10. Hannah Avatar

    5 stars
    If you shake the marshmallows in arrow root powder after you cut them into squares they will roast over a fire. Just don’t roast them as long as a normal marshmallow.

    1. Shaina Avatar

      5 stars
      We love these and have made them a LOT for years! Definitely going to try the arrowroot trick for roasting! We are trying to make cereal bars with them today!

  11. Sami V. Avatar
    Sami V.

    3 stars
    Made these tonight – it went pretty well. The honey had a weird smell when heating up and tasting the marshmallow cream off the whisk it tastes like the same weird smell. Wondering if anyone else had this? Maybe I did something wrong or my honey is weird? I only used vanilla for flavor. I used half of the cream to make rice krispy treats with cocoa powder. I think I will really enjoy those. Will probably try this recipe again with different flavorings and smaller batch.

  12. Paige L Avatar
    Paige L

    My marshmallows were to sticky to smooth out. They look more like a sponge. They were creamy and fluffy until I stopped mixing them and started pouring them. I used maple syrup instead & no marshmallow root powder. Also used 1/4 cup of gelatin but above said 2tbsp… big difference

  13. Kacy Avatar

    Can you use these for rice crispies you think? My kids are 6 and under and have never had a rice crispy bar before. ??

    1. Katie Wells Avatar

      Unfortunately, they don’t work as well for this. I’ve tried various ways and because of the water content, they make the cereal soggy.

  14. Karrie Avatar

    The link to the probiotics is not working. Can I please have a name or brand recommendation? Thank you.

  15. Gina B Avatar

    Couple questions as I really want to make these right. Can I just use organic marshmallow root tea bags? Also, the resting overnight-that’s on the counter too, not in fridge?

  16. Jessica Castiglione Avatar
    Jessica Castiglione

    5 stars
    Very tasty! I’ve been wanting to make these for years but never did for some reason. I’ve been missing out. Mine didn’t spread smooth tho and I’m guessing because I over mixed. I will attempt again and mix for less time.

4.25 from 285 votes (225 ratings without comment)

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