If you follow a Keto Diet, you already know that marshmallows are sugar bombs and not Keto-friendly because their high levels of carbohydrates can quickly spike blood sugar and kick you out of ketosis. However, you can eat sugar free marshmallows on a Keto Diet. Let’s find the best brands and easiest recipes to make homemade Keto-friendly sugar free marshmallows.
Sugar free marshmallows are a low-carb alternative to traditional marshmallows that contain non-glycemic or low-glycemic sweeteners instead of cane sugar and corn syrup.
Instead of sugar, they use ingredients like monk fruit extract, allulose, erythritol, stevia, or blends of these sweeteners to keep carbohydrates low and be Keto-friendly.
The base structure of marshmallows remains the same: gelatin provides structure and fluffiness, while sweeteners supply sweetness and bulk.
Many Keto versions also include prebiotic fiber or soluble corn fiber to improve texture and reduce net carbohydrates.
Unlike regular marshmallows, sugar free marshmallows are formulated to have very low net carbs, usually about 0-3 grams per serving.
This means if you eat them in controlled portions, you can have them even on a Low-Carb Diet or Keto Diet without damaging your daily macro goals.
Learn More: Top 10 Low-Carb Party Food Ideas for Keto & Carnivore Diets
To make sugar free marshmallows, you need:
But you need to steer clear of the following ingredients because they can raise blood sugar levels and are not Keto-friendly:
Before learning about the recipe and instructions, let’s find out what nutrients we can get from sugar free marshmallows by including the good ingredients.
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If you are still dubious whether sugar free marshmallows are Keto-friendly or even better than regular variations, let’s take a look at the table below that shows the nutritional difference between regular and sugar free marshmallows.
As the table above shows, the net carbs of sugar free marshmallows, whether store-bought or homemade, are lower than the net carbs in regular ones.
Net carbs are calculated by subtracting fiber and certain sugar alcohols from total carbs: Net Carbs = Total Carbs – Fiber – Sugar Alcohols
Since most ketogenic diets aim to stay between 20-30 grams of net carbs per day, sugar free marshmallows are considered Keto-friendly.
Learn More: 10 Easy Keto Recipe Ideas for Beginners [Low-Carb, High-Fat]
However, please note that even Keto-friendly treats can slow fat loss if eaten excessively. Think of sugar free marshmallows as an occasional treat, not a daily routine.
Learn More: The Best Keto Flour & Top 5 Foods with Keto Low-Carb Flour
If you are shopping for sugar free marshmallows and want to find Keto-friendly versions, check these on the packaging of the products:
You want to look for:
If it is challenging for you to check the packaging of every product you want to buy, you can simply buy the following brands.
Many brands now produce Keto-friendly marshmallows, but quality matters and varies from brand to brand. The table below lists some of the good brands producing Keto-friendly sugar free marshmallows.
Learn More: Sugar Free Chocolate: How to Make Low-Carb Keto Chocolate?
You can always buy sugar free marshmallows, but if you are into hands-on experiences, you can use the following recipes and make yummy and healthier sugar free marshmallows at home.
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Making your own sugar free marshmallows gives you full control over ingredients, sweetness level, and texture. You can make the lowest-carb marshmallows, which are perfect for a Keto Diet.
Let's learn how to make three different kinds of Keto-friendly, sugar free marshmallows.
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To make 16 sugar free marshmallows, you need about 15 minutes for preparation, 10 minutes for cooking, and 2 hours for chilling. So, in about 2 and a half hours, you can make 16 yummy marshmallows, using the following ingredients and instructions.
Ingredients:
Instructions:
Nutrition Per Serving:
Calories: 40 kcal | Fat: 0g | Protein: 3g | Total Carbs: 6g | Fiber: 5g | Net Carbs: 1g
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Using this recipe, you can make 20 sugar free marshmallows in about 2 hours and 20 minutes.
Ingredients:
Instructions:
Nutrition Per Serving:
Calories: 35 kcal | Protein: 2.5g |Net Carbs: 1g
Learn More: 6 Best Keto Cookies + 7 Christmas Cookies with Easy Recipes
To make 18 chocolate Keto marshmallows with no sugar, you need about 1 hour and 20 minutes, and the following ingredients and instructions.
Ingredients:
Instructions:
Tips:
Nutrition Per Serving:
Calories: 45 kcal | Net Carbs: 1.5g | Protein: 3g
Learn More: 6 Best Carnivore Ice Cream Recipes with Tips and Tricks!
Sugar free marshmallows can be part of a healthy Keto Diet meal plan when you choose the right products and control portions. Whether you buy them or make your own, they are a delicious way to enjoy classic treats without spiking sugar and breaking Keto rules.
Let’s find answers to the most frequently asked questions about sugar free marshmallows on a Keto Diet.
Most contain small amounts of total carbs, but net carbs are usually 0-2g.
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Not if you eat them in moderation and make them with Keto sweeteners.
Generally, yes, but it is wise to consult your healthcare provider first.
Yes, you can roast them, but their texture can be slightly different.
Allulose and monk fruit blends are good.
About 4-6 per serving.
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