Free Printable: Low Carb & Keto Food List

• How To Make Sugar Free Marshmallows
• Common Q&A
• Storage Instructions
• More Sweet Sugar Free Snack Recipes
• Tools You Need For My Recipe
• Sugar Free Marshmallows Recipe card
• Recipe Reviews

You need just a few ingredients to make these sweet, but surprisingly sugar free marshmallows — and to say I love them is an understatement! Even though I make them without corn syrup or sugar, the end result has the same taste and texture you’d get from the store-bought sugary kind. I even put these keto marshmallows into little gift boxes with sugar free hot cocoa mix for my team last year.

I’ve been making this recipe for a few years now, but more recently, switching to using powdered Besti sweetener majorly improved its texture. They’re more fluffy, with no gritty texture, and they last longer. It’s about time this post reflected the changes, so you can make the best sugar free marshmallows, too. 😉 Make them with me!

How To Make Sugar Free Marshmallows

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Bloom the gelatin. Sprinkle gelatin powder over water and whisk immediately. Let it sit for a while — it will turn into a gel.
2. Make the simple syrup. Heat water and Besti Powdered Monk Fruit Allulose Blend until sweetener dissolves. (For a shortcut, you can just use my keto simple syrup instead!) Remove from heat and stir in vanilla extract.

1. Combine the gelatin and syrup. Pour the hot syrup into the gelatin mixture, while whisking constantly.
2. Whip the marshmallow fluff. Using a hand mixer on high speed, beat the mixture until it doubles and looks like stiff egg white peaks. I look for streaks from the mixer to know it’s ready.

TIP: You want to beat the marshmallows until stiff peaks form, but don’t overmix.

Otherwise, it will be very difficult to spread the marshmallow creme into the pan, and the texture of your sugar free marshmallows won’t turn out right.

1. Spread and chill. Transfer the mixture to a parchment-lined pan, smooth with a spatula, and refrigerate for at least 8 hours or overnight, until set.
2. Cut. You can cut these keto marshmallows into any shape you like, but I usually do cubes. Lift the parchment paper from the pan, then cut in a grid.

TIP: Avoid a see-saw motion when slicing.

I recommend a gentle downward or rocking motion instead, to avoid frayed edges on your marshmallows.

You can enjoy these sugar free marshmallows all on their own, but I particularly love them on keto hot chocolate . Or you can do the classic thing and make s’mores with some keto graham crackers and keto chocolate squares — just see my Q&A below for notes on how to do this.

Common Q&A

• How many carbs in marshmallows? Regular marshmallows have 6g net carbs each — and it’s all sugar! While 6 grams doesn’t sound like much, what are the chances you’d eat just one? It adds up quickly if you even have a few. In contrast, my sugar free marshmallows have just 0.1g net carbs each!
• Are marshmallows keto friendly? Regular marshmallows are pure sugar (and made with corn syrup!), so they’re not keto friendly. Again, this is why I recommend mine if you’re keto or low carb — or just avoiding refined sugar like me.
• Can I use a different sweetener? Yes and no. When I first made this keto marshmallow recipe, my solution was to use a combination of powdered erythritol and vanilla stevia. The powdered erythritol is a finer consistency and takes some time to crystallize, so it worked okay, but they did crystallize over time. When I re-tested these keto marshmallows with Besti Powdered Monk Fruit Allulose Blend , they turned out so much better. The texture is incredible! This is why I only recommend Besti Powdered for this recipe now. You can try something else, but this is the only sugar substitute I’ve found to get the same texture as regular marshmallows.
• Can you roast these low carb marshmallows? Yes and no (again). Unfortunately, these don’t roast super well, in the sense that they tend to melt before they darken. But, I’ve still made s’mores with them by timing the heat just right. You want to heat the marshmallows for just a few seconds, so that they just barely start to melt. Then, make the s’mores with them immediately, pressing down before they cool. Even though you don’t get the caramelized outside, you do get that gooey texture! Pair these sugar free marshmallows with my keto graham crackers for perfect keto s’mores!
• Can you use them in recipes? Sometimes. You can absolutely use the sugar free marshmallow fluff in any recipes that call for fluff, or use the finished marshmallows in recipes that don’t require heating. I don’t recommend them for recipes that require melting them completely (like my keto s’mores bars , which use a store-bought version I like), because they’ll melt to more of a liquid rather than a gooey texture.

Storage Instructions

• Store: These sugar free marshmallows store really well, so I often make them ahead! They’ll keep in the refrigerator for up to a week. They do tend to stick, so I recommend lining your airtight container with parchment paper, and placing more paper between layers if you’re stacking the marshmallows.
• Freeze: Yes, you can freeze them, too! I spread them out on a parchment lined baking sheet to prevent sticking, then transfer to a zip lock bag once they’re solid. They’ll keep in the freezer for up to 6 months. Thaw on the counter or in the fridge.

More Sweet Sugar Free Snack Recipes

• Sugar Free Gummy Bears – Another delicious way to use the gelatin powder you’re getting for this keto marshmallow recipe.
• Low Carb Brownies – Just 6 ingredients and ultra-fudgy!
• Sugar Free Vanilla Cupcakes – Don’t skip the raspberry buttercream frosting, it’s the best!
• Keto Oreos – Just like the classic cookie, but over-sized and sugar free.
• Low Carb Granola – Munch on it by hand, or pour vanilla almond milk over it.

Tools You Need For My Recipe

• Electric Mixer – The only annoying part I hate about making sugar free marshmallows is that you have to beat them for a long ( really long! ) time. It takes 10-15 minutes with my hand mixer , even though I otherwise love it for its built-in storage. If you have a stand mixer (I don’t), this is the time to take advantage of it.
• Square Pan – I use this one and it’s the perfect size to get 1-inch cubes.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Unflavored gelatin powder ▢
• 1 cup Water (warm, divided) ▢
• 1 1/2 cups Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Sea salt ▢
• 2 tsp Vanilla extract ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Line an 8×8 in (20×20 cm) pan with parchment paper. Set aside.
2. Pour 1/2 cup (118 mL) warm water into a large bowl (it will barely cover the bottom of the bowl). Sprinkle gelatin over the water and whisk immediately. Set aside.
3. Meanwhile, add remaining 1/2 cup (118 mL) water, powdered sweetener, and sea salt to a large saucepan . Heat over low to medium heat for a few minutes, stirring frequently, until the mixture is hot, but not boiling, and sweetener dissolves. (The color will change from opaque to slightly translucent, and remove immediately as soon as you see bubbles starting to form at the edges.)
4. Remove from heat. Stir in vanilla extract. Pour the hot liquid into the large bowl with gelatin, while whisking constantly.
5. Using a hand mixer on high power, beat the mixture for about 12-15 minutes , until the volume doubles and the mixture looks very fluffy, like stiff egg white peaks. (The time could take longer depending on the size of your bowl and how powerful your mixer is.)
6. Transfer the marshmallow mixture into the prepared pan.
7. Refrigerate for at least 8 hours, or overnight, until firm and no longer sticky. Use a sharp chef’s knife to cut into squares.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 4 1-inch marshmallows each

This recipe was updated in December 2019 to use the new Besti Monk Fruit Allulose Blend. The previous version used the same amount of powdered erythritol combined with 1/2 teaspoon vanilla stevia. You can still make the old version, but I found that the monk fruit allulose blend is way better – the texture is almost identical to real marshmallows made with sugar!

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Marshmallows

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free Marshmallows

Make these sugar free marshmallows with just 3 ingredients! They’re low carb, keto friendly, and have the same flavor and texture you love.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/sugar-free-marshmallows-recipe/

Ingredients

• 2 tbsp Unflavored gelatin powder
• 1 cup Water (warm, divided)
• 1 1/2 cups Besti Powdered Monk Fruit Allulose Blend
• 1/4 tsp Sea salt
• 2 tsp Vanilla extract

Instructions

1. Line an 8x8 in (20x20 cm) pan with parchment paper. Set aside.
2. Pour 1/2 cup (118 mL) warm water into a large bowl (it will barely cover the bottom of the bowl). Sprinkle gelatin over the water and whisk immediately. Set aside.
3. Meanwhile, add remaining 1/2 cup (118 mL) water, powdered sweetener, and sea salt to a large saucepan . Heat over low to medium heat for a few minutes, stirring frequently, until the mixture is hot, but not boiling, and sweetener dissolves. (The color will change from opaque to slightly translucent, and remove immediately as soon as you see bubbles starting to form at the edges.)
4. Remove from heat. Stir in vanilla extract. Pour the hot liquid into the large bowl with gelatin, while whisking constantly.
5. Using a hand mixer on high power, beat the mixture for about 12-15 minutes , until the volume doubles and the mixture looks very fluffy, like stiff egg white peaks. (The time could take longer depending on the size of your bowl and how powerful your mixer is.)
6. Transfer the marshmallow mixture into the prepared pan.
7. Refrigerate for at least 8 hours, or overnight, until firm and no longer sticky. Use a sharp chef’s knife to cut into squares.

Maya’s Recipe Notes

Serving size: 4 1-inch marshmallows each

This recipe was updated in December 2019 to use the new Besti Monk Fruit Allulose Blend. The previous version used the same amount of powdered erythritol combined with 1/2 teaspoon vanilla stevia. You can still make the old version, but I found that the monk fruit allulose blend is way better - the texture is almost identical to real marshmallows made with sugar!

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• How To Make Sugar Free Marshmallows
• Common Q&A
• Storage Instructions
• More Sweet Sugar Free Snack Recipes
• Tools You Need For My Recipe
• Sugar Free Marshmallows Recipe card
• Recipe Reviews

You need just a few ingredients to make these sweet, but surprisingly sugar free marshmallows — and to say I love them is an understatement! Even though I make them without corn syrup or sugar, the end result has the same taste and texture you’d get from the store-bought sugary kind. I even put these keto marshmallows into little gift boxes with sugar free hot cocoa mix for my team last year.

I’ve been making this recipe for a few years now, but more recently, switching to using powdered Besti sweetener majorly improved its texture. They’re more fluffy, with no gritty texture, and they last longer. It’s about time this post reflected the changes, so you can make the best sugar free marshmallows, too. 😉 Make them with me!

How To Make Sugar Free Marshmallows

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Bloom the gelatin. Sprinkle gelatin powder over water and whisk immediately. Let it sit for a while — it will turn into a gel.
2. Make the simple syrup. Heat water and Besti Powdered Monk Fruit Allulose Blend until sweetener dissolves. (For a shortcut, you can just use my keto simple syrup instead!) Remove from heat and stir in vanilla extract.

1. Combine the gelatin and syrup. Pour the hot syrup into the gelatin mixture, while whisking constantly.
2. Whip the marshmallow fluff. Using a hand mixer on high speed, beat the mixture until it doubles and looks like stiff egg white peaks. I look for streaks from the mixer to know it’s ready.

TIP: You want to beat the marshmallows until stiff peaks form, but don’t overmix.

Otherwise, it will be very difficult to spread the marshmallow creme into the pan, and the texture of your sugar free marshmallows won’t turn out right.

1. Spread and chill. Transfer the mixture to a parchment-lined pan, smooth with a spatula, and refrigerate for at least 8 hours or overnight, until set.
2. Cut. You can cut these keto marshmallows into any shape you like, but I usually do cubes. Lift the parchment paper from the pan, then cut in a grid.

TIP: Avoid a see-saw motion when slicing.

I recommend a gentle downward or rocking motion instead, to avoid frayed edges on your marshmallows.

You can enjoy these sugar free marshmallows all on their own, but I particularly love them on keto hot chocolate . Or you can do the classic thing and make s’mores with some keto graham crackers and keto chocolate squares — just see my Q&A below for notes on how to do this.

Common Q&A

• How many carbs in marshmallows? Regular marshmallows have 6g net carbs each — and it’s all sugar! While 6 grams doesn’t sound like much, what are the chances you’d eat just one? It adds up quickly if you even have a few. In contrast, my sugar free marshmallows have just 0.1g net carbs each!
• Are marshmallows keto friendly? Regular marshmallows are pure sugar (and made with corn syrup!), so they’re not keto friendly. Again, this is why I recommend mine if you’re keto or low carb — or just avoiding refined sugar like me.
• Can I use a different sweetener? Yes and no. When I first made this keto marshmallow recipe, my solution was to use a combination of powdered erythritol and vanilla stevia. The powdered erythritol is a finer consistency and takes some time to crystallize, so it worked okay, but they did crystallize over time. When I re-tested these keto marshmallows with Besti Powdered Monk Fruit Allulose Blend , they turned out so much better. The texture is incredible! This is why I only recommend Besti Powdered for this recipe now. You can try something else, but this is the only sugar substitute I’ve found to get the same texture as regular marshmallows.
• Can you roast these low carb marshmallows? Yes and no (again). Unfortunately, these don’t roast super well, in the sense that they tend to melt before they darken. But, I’ve still made s’mores with them by timing the heat just right. You want to heat the marshmallows for just a few seconds, so that they just barely start to melt. Then, make the s’mores with them immediately, pressing down before they cool. Even though you don’t get the caramelized outside, you do get that gooey texture! Pair these sugar free marshmallows with my keto graham crackers for perfect keto s’mores!
• Can you use them in recipes? Sometimes. You can absolutely use the sugar free marshmallow fluff in any recipes that call for fluff, or use the finished marshmallows in recipes that don’t require heating. I don’t recommend them for recipes that require melting them completely (like my keto s’mores bars , which use a store-bought version I like), because they’ll melt to more of a liquid rather than a gooey texture.

Storage Instructions

• Store: These sugar free marshmallows store really well, so I often make them ahead! They’ll keep in the refrigerator for up to a week. They do tend to stick, so I recommend lining your airtight container with parchment paper, and placing more paper between layers if you’re stacking the marshmallows.
• Freeze: Yes, you can freeze them, too! I spread them out on a parchment lined baking sheet to prevent sticking, then transfer to a zip lock bag once they’re solid. They’ll keep in the freezer for up to 6 months. Thaw on the counter or in the fridge.

More Sweet Sugar Free Snack Recipes

• Sugar Free Gummy Bears – Another delicious way to use the gelatin powder you’re getting for this keto marshmallow recipe.
• Low Carb Brownies – Just 6 ingredients and ultra-fudgy!
• Sugar Free Vanilla Cupcakes – Don’t skip the raspberry buttercream frosting, it’s the best!
• Keto Oreos – Just like the classic cookie, but over-sized and sugar free.
• Low Carb Granola – Munch on it by hand, or pour vanilla almond milk over it.

Tools You Need For My Recipe

• Electric Mixer – The only annoying part I hate about making sugar free marshmallows is that you have to beat them for a long ( really long! ) time. It takes 10-15 minutes with my hand mixer , even though I otherwise love it for its built-in storage. If you have a stand mixer (I don’t), this is the time to take advantage of it.
• Square Pan – I use this one and it’s the perfect size to get 1-inch cubes.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Unflavored gelatin powder ▢
• 1 cup Water (warm, divided) ▢
• 1 1/2 cups Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Sea salt ▢
• 2 tsp Vanilla extract ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Line an 8×8 in (20×20 cm) pan with parchment paper. Set aside.
2. Pour 1/2 cup (118 mL) warm water into a large bowl (it will barely cover the bottom of the bowl). Sprinkle gelatin over the water and whisk immediately. Set aside.
3. Meanwhile, add remaining 1/2 cup (118 mL) water, powdered sweetener, and sea salt to a large saucepan . Heat over low to medium heat for a few minutes, stirring frequently, until the mixture is hot, but not boiling, and sweetener dissolves. (The color will change from opaque to slightly translucent, and remove immediately as soon as you see bubbles starting to form at the edges.)
4. Remove from heat. Stir in vanilla extract. Pour the hot liquid into the large bowl with gelatin, while whisking constantly.
5. Using a hand mixer on high power, beat the mixture for about 12-15 minutes , until the volume doubles and the mixture looks very fluffy, like stiff egg white peaks. (The time could take longer depending on the size of your bowl and how powerful your mixer is.)
6. Transfer the marshmallow mixture into the prepared pan.
7. Refrigerate for at least 8 hours, or overnight, until firm and no longer sticky. Use a sharp chef’s knife to cut into squares.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 4 1-inch marshmallows each

This recipe was updated in December 2019 to use the new Besti Monk Fruit Allulose Blend. The previous version used the same amount of powdered erythritol combined with 1/2 teaspoon vanilla stevia. You can still make the old version, but I found that the monk fruit allulose blend is way better – the texture is almost identical to real marshmallows made with sugar!

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Marshmallows

Free Printable: Low Carb & Keto Food List

• How To Make Sugar Free Marshmallows
• Common Q&A
• Storage Instructions
• More Sweet Sugar Free Snack Recipes
• Tools You Need For My Recipe
• Sugar Free Marshmallows Recipe card
• Recipe Reviews

You need just a few ingredients to make these sweet, but surprisingly sugar free marshmallows — and to say I love them is an understatement! Even though I make them without corn syrup or sugar, the end result has the same taste and texture you’d get from the store-bought sugary kind. I even put these keto marshmallows into little gift boxes with sugar free hot cocoa mix for my team last year.

I’ve been making this recipe for a few years now, but more recently, switching to using powdered Besti sweetener majorly improved its texture. They’re more fluffy, with no gritty texture, and they last longer. It’s about time this post reflected the changes, so you can make the best sugar free marshmallows, too. 😉 Make them with me!

How To Make Sugar Free Marshmallows

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Bloom the gelatin. Sprinkle gelatin powder over water and whisk immediately. Let it sit for a while — it will turn into a gel.
2. Make the simple syrup. Heat water and Besti Powdered Monk Fruit Allulose Blend until sweetener dissolves. (For a shortcut, you can just use my keto simple syrup instead!) Remove from heat and stir in vanilla extract.

1. Combine the gelatin and syrup. Pour the hot syrup into the gelatin mixture, while whisking constantly.
2. Whip the marshmallow fluff. Using a hand mixer on high speed, beat the mixture until it doubles and looks like stiff egg white peaks. I look for streaks from the mixer to know it’s ready.

TIP: You want to beat the marshmallows until stiff peaks form, but don’t overmix.

Otherwise, it will be very difficult to spread the marshmallow creme into the pan, and the texture of your sugar free marshmallows won’t turn out right.

1. Spread and chill. Transfer the mixture to a parchment-lined pan, smooth with a spatula, and refrigerate for at least 8 hours or overnight, until set.
2. Cut. You can cut these keto marshmallows into any shape you like, but I usually do cubes. Lift the parchment paper from the pan, then cut in a grid.

TIP: Avoid a see-saw motion when slicing.

I recommend a gentle downward or rocking motion instead, to avoid frayed edges on your marshmallows.

You can enjoy these sugar free marshmallows all on their own, but I particularly love them on keto hot chocolate . Or you can do the classic thing and make s’mores with some keto graham crackers and keto chocolate squares — just see my Q&A below for notes on how to do this.

Common Q&A

• How many carbs in marshmallows? Regular marshmallows have 6g net carbs each — and it’s all sugar! While 6 grams doesn’t sound like much, what are the chances you’d eat just one? It adds up quickly if you even have a few. In contrast, my sugar free marshmallows have just 0.1g net carbs each!
• Are marshmallows keto friendly? Regular marshmallows are pure sugar (and made with corn syrup!), so they’re not keto friendly. Again, this is why I recommend mine if you’re keto or low carb — or just avoiding refined sugar like me.
• Can I use a different sweetener? Yes and no. When I first made this keto marshmallow recipe, my solution was to use a combination of powdered erythritol and vanilla stevia. The powdered erythritol is a finer consistency and takes some time to crystallize, so it worked okay, but they did crystallize over time. When I re-tested these keto marshmallows with Besti Powdered Monk Fruit Allulose Blend , they turned out so much better. The texture is incredible! This is why I only recommend Besti Powdered for this recipe now. You can try something else, but this is the only sugar substitute I’ve found to get the same texture as regular marshmallows.
• Can you roast these low carb marshmallows? Yes and no (again). Unfortunately, these don’t roast super well, in the sense that they tend to melt before they darken. But, I’ve still made s’mores with them by timing the heat just right. You want to heat the marshmallows for just a few seconds, so that they just barely start to melt. Then, make the s’mores with them immediately, pressing down before they cool. Even though you don’t get the caramelized outside, you do get that gooey texture! Pair these sugar free marshmallows with my keto graham crackers for perfect keto s’mores!
• Can you use them in recipes? Sometimes. You can absolutely use the sugar free marshmallow fluff in any recipes that call for fluff, or use the finished marshmallows in recipes that don’t require heating. I don’t recommend them for recipes that require melting them completely (like my keto s’mores bars , which use a store-bought version I like), because they’ll melt to more of a liquid rather than a gooey texture.

Storage Instructions

• Store: These sugar free marshmallows store really well, so I often make them ahead! They’ll keep in the refrigerator for up to a week. They do tend to stick, so I recommend lining your airtight container with parchment paper, and placing more paper between layers if you’re stacking the marshmallows.
• Freeze: Yes, you can freeze them, too! I spread them out on a parchment lined baking sheet to prevent sticking, then transfer to a zip lock bag once they’re solid. They’ll keep in the freezer for up to 6 months. Thaw on the counter or in the fridge.

More Sweet Sugar Free Snack Recipes

• Sugar Free Gummy Bears – Another delicious way to use the gelatin powder you’re getting for this keto marshmallow recipe.
• Low Carb Brownies – Just 6 ingredients and ultra-fudgy!
• Sugar Free Vanilla Cupcakes – Don’t skip the raspberry buttercream frosting, it’s the best!
• Keto Oreos – Just like the classic cookie, but over-sized and sugar free.
• Low Carb Granola – Munch on it by hand, or pour vanilla almond milk over it.

Tools You Need For My Recipe

• Electric Mixer – The only annoying part I hate about making sugar free marshmallows is that you have to beat them for a long ( really long! ) time. It takes 10-15 minutes with my hand mixer , even though I otherwise love it for its built-in storage. If you have a stand mixer (I don’t), this is the time to take advantage of it.
• Square Pan – I use this one and it’s the perfect size to get 1-inch cubes.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Unflavored gelatin powder ▢
• 1 cup Water (warm, divided) ▢
• 1 1/2 cups Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Sea salt ▢
• 2 tsp Vanilla extract ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Line an 8×8 in (20×20 cm) pan with parchment paper. Set aside.
2. Pour 1/2 cup (118 mL) warm water into a large bowl (it will barely cover the bottom of the bowl). Sprinkle gelatin over the water and whisk immediately. Set aside.
3. Meanwhile, add remaining 1/2 cup (118 mL) water, powdered sweetener, and sea salt to a large saucepan . Heat over low to medium heat for a few minutes, stirring frequently, until the mixture is hot, but not boiling, and sweetener dissolves. (The color will change from opaque to slightly translucent, and remove immediately as soon as you see bubbles starting to form at the edges.)
4. Remove from heat. Stir in vanilla extract. Pour the hot liquid into the large bowl with gelatin, while whisking constantly.
5. Using a hand mixer on high power, beat the mixture for about 12-15 minutes , until the volume doubles and the mixture looks very fluffy, like stiff egg white peaks. (The time could take longer depending on the size of your bowl and how powerful your mixer is.)
6. Transfer the marshmallow mixture into the prepared pan.
7. Refrigerate for at least 8 hours, or overnight, until firm and no longer sticky. Use a sharp chef’s knife to cut into squares.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 4 1-inch marshmallows each

This recipe was updated in December 2019 to use the new Besti Monk Fruit Allulose Blend. The previous version used the same amount of powdered erythritol combined with 1/2 teaspoon vanilla stevia. You can still make the old version, but I found that the monk fruit allulose blend is way better – the texture is almost identical to real marshmallows made with sugar!

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Sugar Free Marshmallows