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Are you ready for this guys? These taste almost like real marshmallows! They are light and fluffy but there's no sugar they won't be as chewy as the real deal. They're still quite close though!
Initially, I thought these won't be suitable for roasting. Regular marshmallows contain 3 basic ingredients: sugar, gelatine and water. When it comes to roasting, sugar is, unfortunately, the most important ingredient. It's sugar that makes marshmallows caramelise. If there is no sugar, there is nothing to caramelise, right?
Luckily there are a few sweeteners that work: erythritol, Swerve, tagatose and xylitol (allulose also works well and there is no caramelisation!).
Unlike other low-carb recipes that I've tried, these Healthy Low-Carb Marshmallows can be roasted. They work well as topping in pies, muffins or even in my Low-Carb Candied "Yams" - perfect for Thanksgiving! If you want to roast them on a stick, remember to dry them well by leaving them at room temperature uncovered overnight.
Gelatin Substitutions
If you use gelatin sheets, you should use 3-4 sheets for every envelope or tablespoon of gelatin powder (3-inches by 5-inches gelatin sheets/leaves). Based on feedback, Agar powder (a vegetarian substitute) does not work in this recipe.
How to Make Raw Eggs Safe to Consume
If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 60 °C/ 140 °F. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.
Hands-on Overall
Serving size marshmallow, no topping
Nutritional values (per serving, marshmallow, no topping)
Net carbs0.2 grams
Protein1.4 grams
Fat0.1 grams
Calories8 kcal
Calories from carbs 13%, protein 80%, fat 7%
Total carbs0.3 gramsFiber0.1 gramsSugars0.2 gramsSaturated fat0 gramsSodium12 mg(1% RDA)Magnesium1 mg(0% RDA)Potassium20 mg(1% EMR)
Ingredients (makes about 36 marshmallows)
Marshmallows:
Optional toppings:
Instructions
- Line a pan with parchment paper. Sprinkle with a layer of coconut flour. I used 8 x 8 inch/ 20 x 20 cm dish.
- Place the gelatin into a pot and add 1/4 cup of cold water. Tilt the pot to allow the water everywhere. The gelatin will bloom and become firm in just a couple of minutes.
- Separate the egg whites from the egg yolks. (You will only need the egg whites in this recipe but you can store the egg yolks in the fridge and use them to make your own mayonnaise or low-carb lemon curd.)
- Cut the vanilla bean lenghtwise and scrape the tiny seeds out.
- Using an electric mixer, start beating the egg whites. Slowly add the cream of tartar, powdered Erythritol, vanilla seeds and salt.
- Keep beating for a minute or two until it becomes thick and creates soft peaks.
- Add the remaining boiling water to the pot with the gelatin and stir until dissolved. If you still see some lumps, briefly boil over a low heat and stir well until fully dissolved. Add stevia and combine well.
- Turn the mixer to medium speed and very slowly pour a steady stream of gelatin into the egg whites. After you pour all the gelatin, turn the mixer to high and continue beating until it becomes thick and creamy (3-5 minutes).
- Turn off the mixer and quickly transfer the marshmallow cream into the pan lined with parchment paper and sprinkled with fine coconut flour.
- Spread evenly all over the pan.
- Sprinkle more coconut flour on top and pat level if needed. If you are not using any coating, grease your hands with coconut oil and pat smooth.
- Place in the fridge for 2-3 hours or overnight until the marshmallow cream is fully set. When done, remove the pan and peel the parchment paper off. Cut into cubes, 6 by 6 to create 36 marshmallows.
- If you make plain marshmallows with no topping, place on a plate and cover with a towel for a few hours. Then, store them in the fridge in an airtight container to avoid drying.
- Melt the chocolate in a water bath. Dip a lolly stick into the chocolate and then add the marshmallow. It's best to use a water bath for melting chocolate, especially if it's high in cacao content. Melting chocolate directly could result in burning.
- Dip each marshmallow into the melted chocolate and keep turning until the chocolate stops dripping.
- Alternatively, you can skip the lolly stick and just dip the marshmallows in chocolate.
- Sprinkle each marshmallow with shredded coconut and place on parchment paper until the chocolate hardens.
- Let them dry at room temperature (they'd get sweaty in a container). After they dry you can place them in a container lined with paper towel and store them sealed in the fridge.
These low-carb marshmallows make great Holiday gifts and are totally torchable!
Ingredient nutritional breakdown (per serving, marshmallow, no topping)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg white, fresh |
| 0 g | 0.3 g | 0 g | 1 kcal |
| Gelatin powder, thickening agent, unsweetened |
| 0 g | 1 g | 0 g | 4 kcal |
| Cream of tartar, raising agent |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut flour, organic |
| 0 g | 0.1 g | 0.1 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Vanilla extract, powder (vanilla bean) |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, marshmallow, no topping |
| 0.2 g | 1.4 g | 0.1 g | 8 kcal |
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