These soft, melt-in-your-mouth marshmallows are high protein, low carb, low sugar and keto-friendly. They only need 3 ingredients and are easy to make. No eggs or candy thermometer needed.
These marshmallows are a fun treat. They are much easier to make than traditional marshmallows because you don’t need a candy thermometer and you don’t need to make a meringue. While they are not the same as classic marshmallows, they are a high protein treat that has a texture very similar to traditional marshmallows. The marshmallows are soft and have a slight bouncy texture.
Ingredients
- Gelatin powder
- Vanilla protein shake
- Water
Gelatin powder: Gelatin powder is used to create the structure for the marshmallows. The gelatin is first bloomed in a little water before being added with the protein shake.
Protein shake: We used vanilla flavored protein shakes but you can use other flavors. Protein shakes adds protein, vanilla flavor and sweetener to the marshmallows. This recipe should work with most protein shakes. I recommend one with around 26-32 grams of protein per serving. You can use ones with higher amounts of protein but the higher the protein, the darker the marshmallows will turn out. Some protein shakes are not considered keto-friendly because of other ingredients added to it, so if you are on a keto diet, please make sure to choose one that is keto-friendly.
How to Make Low Carb Marshmallows
- The gelatin is first mixed with some water to allow it to bloom.
- It is then added with the protein shake into a saucepan over low heat until the gelatin is fully dissolved into the shake.
- The mixture is then whipped in a mixing bowl until it becomes light and fluffy.
- Transfer the mixture to a parchment lined baking pan and place into the fridge to firm up.
- Cut marshmallows with a sharp knife. You can also dust with powdered sweetener to make it easier to cut and to prevent the marshmallows from sticking to each other once cut.
Texture
These marshmallows are not the exact same as classic marshmallows. They are more light and airy but they do have a slight bouncy texture to them, similar to traditional marshmallows. They melt in your mouth as you eat them and can be enjoyed as a quick treat or put into hot chocolate.
Expert Tips
- I recommend using a protein shake with around 30 grams of protein per serving. If you make this shake with too little protein, the marshmallows won’t have as much of a bouncy texture. You can use protein shakes with more than 30 grams of protein per serving but it does change the color of the marshmallows.
- Be careful not to whip the mixture until peaks form. If the mixture is whipped until peaks form it will make the marshmallows too airy and they won’t have any bounce to them.
- The marshmallows do need to be stored in the fridge to keep their form. If they left out at room temperature too long, they will start to melt.
More Keto Candy Recipes
3 Ingredient Keto Marshmallows
Ingredients
- 2 tbsp (17 g) unflavored gelatin powder
- 1/4 cup (2 fl oz/59 ml) cold water
- 2 cups (16 fl oz/ 473 ml) vanilla protein shake with around 30 grams of protein per serving
Instructions
- Line an 8-inch square pan with parchment paper and set aside.
- Mix the gelatin with cold water and let it bloom for 5 minutes.
- Add the protein drink and bloomed gelatin to a small saucepan. Place the saucepan over low heat and gently stir until the gelatin is completely dissolved, about 3 to 4 minutes. Set aside to cool.
- Transfer the cooled mixture to a bowl of a stand mixer. Use a wire whisk to whip at medium high speed until it becomes light and fluffy. About 5-7 minutes. The mixture should be light and fluffy and look like it will soon form peaks but don’t let it reach the stage of forming peaks. This is important. You don't want the mixture to reach peaks.
- Spread the marshmallow mixture into the prepared pan in an even layer. The mixture does condense down a little as it sets and also when you cut into them, so don’t worry if it seems a bit high.
- Place the pan into the fridge until marshmallows are set (this can take a few hours). Remove marshmallows from the pan. Cut marshmallows with a sharp knife. To help prevent marshmallows from sticking, you can dust the marshmallows with powdered sweetener before or after cutting (like powdered Swerve). Store marshmallows in the fridge in an airtight container. Marshmallows will start to melt if they are left out at room temperature for too long so keep them in the fridge until right before serving.
Notes
- You do need to be careful with whipping these. Normally when making marshmallows you want to whip to stiff peaks, but not for these. You don’t want the mixture to reach peak stage because it will make the marshmallows too airy and then they won’t have that bounce of a traditional marshmallow.
- These are not the same as regular marshmallows. They are more light and airy, but they have a bounce to them like regular marshmallows.
- Some protein shakes have ingredients added to them that make them not suitable for a keto or other special diets. Please make sure to use a protein shake that is suitable for your diet.
- I recommend using a protein shake with around 30 grams of protein per serving because if you use one with higher amount of protein it will change the color of the marshmallows and make them darker in color.
Nutrition
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
