Zero Carb Keto Marshmallows Using Allulose
Marshmallows are so delicious but the kinds you find at the grocery store are PACKED with sugar and carbs. Store-bought marshmallows such as Kraft Jet-Puffed have a whopping 24 grams of carbs and 17 grams of sugar per serving. Those marshmallows would blow your blood sugar through the roof!
Fortunately, the ChipMonks are opening their recipe vault to teach you how to make your own delicious, sugar free and keto marshmallows. Our recipe below only uses five ingredients including allulose, a non-caloric natural sweetener that we use in all of our ChipMonk cookies.
Are you ready to get puffed up? Let’s do it!
Recipe: Keto Marshmallows Using Allulose
(No Sugar, LOW-CARB, GLUTEN FREE, KETO, DIABETIC FRIENDLY)Servings: 24 Jumbo Marshmallows (~38 grams each)
Prep Time: 20 Minutes
Resting Time: 4 Hours
- 1 1/4 Cup Water, divided
- 3 Tbsp Gelatin (we used Great Lakes Pure Beef Gelatin which you can get on Amazon)
- 3 Cups Allulose, plus an extra 1/4 cup for dusting (we used the ChipMonk blend of Monk Fruit and Allulose: AlluMonk. You can find other allulose brands online as well)
- 1 Tbsp Vanilla Extract (we used McCormick, but any brand should work fine)
- 1/4 tsp Fine Sea Salt
- Optional food coloring if you want colored marshmallows
- Lightly grease two 8x8 square baking pans OR one 9x13 baking pan with pan spray and line the pans with a strip of parchment. We recommend spraying the pans once more to grease the parchment.
- Add 1/2 cup water to a bowl. Sprinkle the gelatin over the water and immediately whisk the gelatin into the water. Set the gelatin mixture aside to bloom while you make the allulose syrup.
- In a medium heavy-bottomed saucepan, pour in the remaining 3/4 cup water and whisk in your 3 cups of allulose. Continually mix while you heat the pan up on your stove. You want to heat the mixture to 240 degrees Fahrenheit. Use a candy thermometer or digital thermometer to continually monitor the temperature.
- Once the allulose syrup reaches 240 degrees F, carefully add the hot syrup to the gelatin mixture in your other bowl. Add in the vanilla and salt and start to mix either using an electric hand mixer or a stand mixer. You do not want to do this by hand, trust us! Turn the mixer speed up to medium and whip until the marshmallow begins to thicken and lighten in color. At this point, you can turn the mixer up to high speed without the liquid making a giant mess. Whip on high for at least 15 minutes. You will know it's done when the marshmallow is VERY thick, glossy, cool to the touch, and holds firm peaks.
- If you want to color your marshmallows, add in a few drops of food coloring during the mixing process.
- Working quickly, use a rubber spatula to scrape the marshmallow into the prepared pans. Use an offset spatula to smooth the surface as much as possible (you can oil both spatulas to help prevent sticking if you want to). Allow the marshmallows to set for at least four hours or overnight.
- Using a blender, grind the additional 1/4 cup of allulose for dusting until it's the consistency of confectioners sugar.
- Use the parchment paper to lift the marshmallow out of the pans. Using an oiled knife, trim the edges and then slice the marshmallows into strips. Dust the surfaces of each marshmallow strip with the powdered allulose. Then slice the marshmallow strips into squares and dust the cut sides.
- Store the marshmallows in an airtight container. Or, lightly cover the container with a paper towel and allow them to dry out overnight, undisturbed.
NOTES / TIPS
Here’s the equipment we like to use at home for this recipe:Parchment Paper: Reynolds Wrap
- Sauce pan: Utopia Kitchen 2 Quart Nonstick Saucepan with Glass Lid
- Baking pans: 8 x 8 inch baking pans or 9 x 13 inch baking pans
- Thermometer: Candy thermometer or digital thermometer
- Mixer: Electric hand mixer or stand mixer
- Mixing bowls: Pyrex Smart Essentials 8-Piece Mixing Bowl Set
- Whisk: OXO Good Grips 11-Inch Better Balloon Whisk
- Stainless steel measuring cups/spoons and silicon spatula set
- Food Processor (for making powdered allulose): Cuisinart Mini-Prep Plus Food Processor
- These sugar-free marshmallows can be used for smores, but they definitely won’t toast in the same way a Kraft Jet-Puffed marshmallow will. You’ll get the best results if you allow them to dry out as much as possible (at least overnight) and stick to short bursts of high heat. While allulose carmelizes very well (even better than sucrose!), the marshmallows will disintegrate when you hold them in the heat for too long.
- These marshmallows are delicious if sandwiched between two ChipMonk cookies! Grab a box of our low-carb, keto cookies here: ChipMonk Shop
When prepared via the above instructions, each marshmallow clocks in at only 15 calories, 0g of fat, 1g of protein, and 0g net carbs.
Note: Net Carbs = Total Carbs - Dietary Fiber - Allulose / Sugar Alcohol.
USEFUL LINKS & ADDITIONAL INFORMATION
If you loved this recipe, check out our other recipes and baking guides on the ChipMonk blog such as:
- The Best Low Carb Sweeteners (A Visual Guide)
- Our List of The Best Alternative Flours
- Ultimate Guide to Low Carb Keto Cream Cheese Frosting
- Recipe: Low Carb Chocolate Whoopie Pies
- Recipe: Keto Carrot Cake Whoopie Pies
- Recipe: Low-Carb Matcha Green Tea Coconut Cookie
- Recipe: Keto Chocolate Orange Cookie
- Recipe: Low-Carb Keto Blueberry Muffins with Lemon Icing
- Recipe: “LeMonk” Low Carb Lemon Vegan Cookies
- World’s Easiest Meal Prep: Salsa Chicken
- High Protein, Low Carb Meal Prep: Turkey Bowls
- AlluMonk (Allulose + Monk Fruit Sweetener)
- Learn more about Allulose and Monk Fruit (our low carb, natural alternatives to sugar)
Let us know what you think! Leave a comment or shoot us an email at firstname.lastname@example.org