Keto Sugar-Free Marshmallows Recipe!

Whether you are on a keto diet or just looking for a recipe to make homemade marshmallows that will not impact your blood sugar, this marshmallow recipe is sure to please.

These marshmallows can be enjoyed right out of the container, made into rice krispy treats, or turned into a delicious s’more by pairing them with graham crackers and chocolate. Anything you might want to do with traditional marshmallows can be made with our substitute.

What is the Difference Between Regular Marshmallows and Sugar-Free Marshmallows?

  • Calories: Four regular marshmallows have roughly 100 calories, whereas our keto marshmallows have less than 40 calories.

  • Carbs: Four store-bought, regular marshmallows have about 25 carbohydrates. If you choose keto-friendly marshmallows instead, you will consume less than 4 net carbs.

  • Glycemic Index: It stands to reason that marshmallows made with high fructose corn syrup would cause a rise in your blood sugar. Our sugar-free version does not impact your blood sugar, which is perfect for someone with diabetes.

  • Tooth Decay: When you choose sugar-free, you don’t have to worry about tooth decay!

Our Keto Marshmallows Recipe


There is minimal prep time. You will need 10-20 minutes to prepare the mixture. Of course, they do need to sit for 2-8 hours before you cut them.

The total time invested in making the treats is only about 30 minutes. However, you do need to plan ahead before you can enjoy them.


  • 2 cups water (divided into two separate cups)

  • 1/3 cup powdered unflavored gelatin

  • 2/3 cup Keto Goods liquid allulose

  • 2 teaspoons vanilla extract

  • Optional: sugar-free powdered sweetener


  1. Add the gelatin powder to one cup of cold water in a small bowl and set it aside for 10 minutes.

  2. While that is sitting aside, put the 1 cup of remaining water in a small saucepan on the stove. Add the allulose to the water and bring it to a boil, stirring frequently. The water should boil for 2-3 minutes. Keep the water hot until the full 10 minutes have passed in step number one.

  3. This step is ideally done with a standing mixer but can be accomplished with a hand mixer. Pour the gelatin mixture into a large mixing bowl with the mixer on low. Mix for at least one minute. Slowly add the hot syrup mixture Add the vanilla.

  4. The marshmallow mixture needs to mix at least 10 minutes or until it forms stiff peaks. (It took me close to 16 minutes.)

  5. Put an 8x8 or 9x9 prepared pan (lined with parchment paper). Pour the mixture into the pan. Use a rubber spatula to spread the mixture and refrigerate for at least 2 hours (ideally, 6-8 hours). It should be the consistency of marshmallow fluff.

  6. Optional Step: Dust the marshmallows with sugar-free, powdered sugar.

  7. Cut the marshmallows with a wet, sharp knife.

  8. You can store your low-carb marshmallows in an airtight container or ziplock bag.

  9. Enjoy your yummy treat!

Nutritional Information:

If you cut the pan into 12 small squares, each marshmallow has roughly ten calories and only one net carb.

Do sugar-free marshmallows taste the same as regular marshmallows?

Sugar-free marshmallows do not taste exactly the same as regular marshmallows because they lack sugar, which is a significant component of the traditional marshmallows’ taste and texture.

However, sugar-free marshmallows taste deliciously if and when prepared correctly.

Ways to Enjoy Our Recipe

  • S’mores: If you thought that enjoying a s’more was a thing of the past once you decided to eat keto, you are wrong! Check out our recipe for low-carb graham crackers, order some sugar-free chocolate from Amazon, and make yourself a s’more!

  • Hot Chocolate: Who doesn’t like a cup of sugar-free hot cocoa with marshmallows? Pop in a sugar-free candy cane to keep it low-carb keto.

  • Ice Cream Topping: Melt the marshmallows a bit and drizzle over your ice cream. You can add slivered almonds and sugar-free chocolate topping to make keto Rocky Road!

  • Rice Krispie Treats: These marshmallows will melt up perfectly in krispies!

  • Peanut Butter Chocolate Krispies: A twist on an old classic is to add peanut butter to the Krispie mix and “frost” them with melted chocolate. You can use sugar-free chocolate chips to keep the sweet treats low-carb and sugar-free.

  • Right Out of the Bag: Did you know that you can add flavoring in place of vanilla for a variation in flavor? Try peppermint or cherry for a tasty twist on this marshmallow recipe. The sky is the limit!