Prepare dietary low-calorie marshmallows at home (9 recipes)

Sugar-free marshmallows are allowed on the keto diet because they contain a lot of fiber; it is important that it contains a natural sweetener. Marshmallows can be made at home from 3-5 ingredients. Try the suggested recipes so that you always have a healthy sweet and sour or cottage cheese snack with your tea.

In general, marshmallows are a sweet made from fruit and berry puree. It is rich in vitamin C, contains little sugar, helps get rid of sweet addiction, and does not harm your figure or teeth.

What are the benefits of sugar-free marshmallows?

Gelatin or agar agar are added to the recipe as thickeners. This is how marshmallow sweets turn out to look like lush bows.

For a more delicate taste and pleasant viscous consistency of marshmallows, egg whites are added to the recipe.

Gelatin in marshmallows is very necessary for the human body, since it consists of processed animal products, and in our body it supports bones and joints with useful substances.

Cranberries or green apples, which are often used in making marshmallows, strengthen the immune system and improve the condition of the skin, bones, teeth, hair and nails. They have a pleasant sweet and sour taste. Additions in the form of raspberries, cinnamon or vanilla make the taste richer and more pleasant, and you can decorate the pies with chocolate glaze or nuts.

Marshmallow is considered a dietary sweet and is allowed even during breastfeeding or pregnancy, the main thing is that it does not contain harmful additives or sugar.

Milk marshmallows for the Dukan diet

• 3 squirrels;
• 50 ml water;
• 50 ml milk;
• 1/4 tsp. citric acid;
• 2 tsp. corn starch;
• sweetener.

Calorie content: 57 kcal.

This diet marshmallow recipe uses starch as a thickener. This is originality. The Dukan diet in phases 3 and 4 allows dairy products. Take advantage of this to treat yourself a little and diversify your diet.

If you want something tasty, and you care about your figure and try to eat right, use these recipes for dietary and healthy marshmallows at home. Once you master one recipe, you can easily master the rest.

Delicate homemade marshmallows cannot be compared with soulless store-bought dessert. After all, you will cook it with your own hands, from the heart, knowing what kind of food you put in it. Share with your friends on social networks if you can’t invite them over for tea with homemade marshmallows.

Cooking tips and what you need

To make marshmallows at home, I recommend immediately preparing a pastry bag with a nozzle and a surface for laying out the cookies. You must be prepared for the fact that all actions must be performed without distraction, quickly and accurately, especially after beating the mass. To beat the puree, you will need a blender with high power to obtain an airy mass, which must be immediately placed on a tray to harden.

Apple puree

To prepare applesauce, you need to divide the fruits into two parts and remove the cores with seeds, then bake in the oven at 180 degrees until they are tired. After which the apple pulp is easily removed from the peel and thoroughly mixed with a blender. Excess juice is removed by boiling (the composition is boiled down) - this leaves the desired consistency.

Berry puree

Fresh or frozen berries can be immediately chopped in a blender. To remove excess moisture, the mixture is boiled over low heat for about 10 minutes, after which the puree becomes thick and not sticky.

Sweeteners

Sugar-free marshmallows are prepared with the addition of erythritol (erythritol). This component is as sweet as sugar, but does not have a negative effect on the metabolic process and does not destroy tooth enamel. Erythritol does not create bloating or abdominal pain, prevents the formation of caries, and keeps insulin levels normal, because it consists of plant substances and contains virtually no calories or carbohydrates.

This product is appreciated by those with a sweet tooth who are on a diet. In our recipes, I advise you to use it or replace it with another natural sweetener, for example, stevia extract.

Plant-based sweeteners can completely replace sugar, and the taste of sweets will be as it should be without the consequences of extra pounds. It should be borne in mind that a large amount of sweetener can cause a not very good taste sensation, so you should add it without enthusiasm. Once fully accustomed to the new taste, you can increase the volume for more sweetness.

Stabilization

Gelatin or agar agar are used as marshmallow shape stabilizers. In order for the marshmallow to take the desired shape and “infuse” after cooking, you need to place the finished mass in a pastry bag with a star-shaped nozzle and begin to place peaks on a tray lined with parchment as quickly as possible. We leave the cakes alone for 4 hours, then you can eat, the sugar substitute and gelling agent are stabilized, and the shape becomes more elastic and stable.

Citric acid is used to stabilize the taste. If the fruit puree is too sweet, a pinch of citric acid will make the taste more balanced. You can also substitute lemon juice, but keep in mind that the juice will make the puree thinner.

For decoration, I recommend using keto-friendly berries and nuts, dried or ground into a base. To prevent the cakes from sticking to each other or sticking to the dish, lightly sprinkle them with sweetener powder on all sides.

Apples aren't exactly keto-friendly, but marshmallows are relatively small. But there are certain tricks for making keto charlotte with apples.

Harm and contraindications

However, despite the undoubted health benefits of marshmallows, this delicacy has a number of contraindications:

1. Do not forget that, despite its relatively low calorie content, marshmallows are a product with a high sugar content. Therefore, you should not get carried away with it if you are prone to obesity and have metabolic disorders.
2. People suffering from diabetes are only allowed to consume marshmallows made with stevia or fructose.
3. If you have any food allergies, you should choose only marshmallows that do not contain dyes or flavors.
4. People suffering from pancreatic diseases should also introduce marshmallows into their diet with caution. Due to the high carbohydrate content in this product, the pancreas may not respond to it very well.
5. Please note that marshmallows in chocolate glaze have a higher calorie content and also more often cause an individual intolerance reaction.

Plain Sugar-Free Marshmallows with Gelatin, 7g Carbs Per Serving

You can use baby puree for this recipe to make healthy, sugar-free apple marshmallows. All you need is two ingredients and a blender.

Ingredients

For 2-3 servings you need:

• apple or baby applesauce, 150 g;
• gelatin, 15 g.

Cooking method

Gelatin needs to be soaked in 90 ml. After it swells, you need to mix it with the puree, whisking thoroughly with a mixer or in a blender. Place the finished mixture on parchment and place in the refrigerator for 2-3 hours until the marshmallows thicken.

The nutritional value

100 grams of marshmallows contain 58 kcal:

• carbohydrates – 7 g;
• proteins – 5 g;
• fat – 0 g.

Marshmallow jam

Cooking method

• Soak the agar in the specified amount of water 30 minutes before preparing the marshmallows.
• Pour (loudly said) water over the sugar, put it on the fire, let the sugar disperse and cook the syrup for 5-7 minutes. Do not stir with a spoon, you can only rock the ladle from side to side, otherwise it will crystallize and come into clumps. At the end, add lemon and stir. Pour in the soaked agar-agar and cook together for another 3 minutes.
• While the syrup is boiling, you need to beat the jam with the egg white until the mass turns white and increases in volume by 3-4 times.
• Pour sugar-agar syrup into the whipped mass in a thin stream, without stopping whipping, and beat for another 1 minute.
• Transfer the marshmallow mixture into a pastry bag with a nozzle and pipe onto parchment paper. I got 1 large baking sheet, maybe more, I’m just still adapting to the new assistant, and I tightened the whisk after cooking. In general, this can be done with a regular mixer.
• Well, that’s all, all that remains is to sit for at least 12 hours in a dry place (in my oven), during which time the marshmallows should be covered with a thin crust. Roll in powdered sugar and serve with tea and coffee.
• Enjoy your tea!

Sugar-free marshmallows with agar agar and berries, 7 g carbohydrates per serving

You can use ready-made puree; if you buy it, check the composition - it should not contain sugar. To prepare marshmallows, we use agar-agar, after soaking it in 150 ml of water, like gelatin. If you boil the puree yourself, be sure to wait until it cools down before starting cooking.

Ingredients

For 7 servings you will need:

• applesauce, 100 g;
• raspberry puree, 80 g;
• egg white, 1 pc.
• agar-agar, 10 g;
• erythritol, 100 g;
• drinking water, 150 ml.

Preparation

1. Soak agar-agar in 150 ml of water.
2. Add agar agar and most of the erythritol to the raspberry puree and bring to a boil over heat. Stir the puree and let it cool.
3. Beat the egg white with the rest of the erythritol and mix it into the applesauce, beating with a mixer for two minutes.
4. Mix the apple and raspberry mixtures, after beating with a mixer. Place the molds on parchment paper using a pastry bag.

The nutritional value

56 kcal per serving:

• carbohydrates – 7 g;
• proteins – 5 g;
• fat – 0.1 g.

Low-calorie marshmallows with raspberries on erythritol with stevia

• 250 g applesauce;
• 250 g frozen raspberries;
• 1 protein;
• 100 g of erythritol with stevia;
• 3 tsp. agar-agar;
• 60 g of water.

Read also: Delicious pancakes according to dietary recipes for main course and dessert

Calorie content: 27 kcal.

Delicate dietary marshmallows at home are easy to make even in winter, using ready-made products, for example, Fruto Nanny applesauce and frozen berries. The sweetness is rich and summery. Low-calorie marshmallows made with erythritol will be sweet without sugar if you take erythritol with stevia. The video will tell you how to prepare this dish.

Sugar Free Peach Marshmallows, 10g Carbs Per Serving

Homemade marshmallows from ripe peaches can be prepared without boiling. It is enough to remove the stone, peel the pulp and beat in a blender.

Ingredients

For 3 marshmallows you will need:

• peaches, 3 pcs.;
• gelatin, 15 g;
• sweetener, to taste.

Preparation

Gelatin must be filled with water. When it swells, put it on low heat, stirring until it dissolves.

Mix gelatin with peach puree and sweetener, wait until it cools and beat with a blender for 10 minutes. When the mass becomes thick, it should be placed on parchment and left for two hours. Can be put in the refrigerator.

The nutritional value

A serving of 100 grams of marshmallows contains 55 kcal:

• carbohydrates – 10 g;
• proteins – 4 g;
• fat – 0 g.

Interesting facts about marshmallows

Pastila is considered a Russian dessert, because its recipe was first compiled by monks in Kolomna back in the 15th century. Then, as now, apples were used as the main ingredient for marshmallows. For several centuries, the recipe for this delicacy was kept in the strictest secrecy; only a select few knew it.

The product was made in small quantities in a Russian oven. The fruit puree was mixed with honey and egg whites, and then literally spread on cloth sieves. Such sieves were placed in the oven to dry, and were taken out with half-finished marshmallows. The fruit strips were then layered on top of each other and dried again in the oven. The sweetness was sticky and very tasty!

Only in the 18th century did enterprising people learn how to make homemade marshmallow and began to produce it on an industrial scale. Since then, the product has received recognition from the Russian people, and it began to be sold throughout Rus'. After some time it was sent for export.

In 2009, in the city where the product was invented, a museum dedicated to it was opened. Here you can learn how to make marshmallow, hear many interesting facts from the centuries-old history of the delicacy, and try the sweet prepared according to the original recipe.

The marshmallow recipe is a gift from the past that humanity has appreciated. The delicacy is included in many modern confectionery desserts; it is available in almost all grocery stores and can be easily prepared in the home kitchen. Marshmallow is rich in vitamins and microelements that are beneficial for the human body, so it is recommended for consumption by many research laboratories from different parts of the world. At the same time, you should beware of products from unscrupulous companies that introduce chemical additives into the delicacy that have a detrimental effect on human health.

Sugar-free marshmallows with stevia, 6 g carbohydrates per serving

This pp marshmallow is made from any berries or applesauce. The sweetener is stevia, a plant extract with a sweet taste. I recommend adding 30 grams to the mixture after tasting it. If it's not sweet enough, add more.

Stevia extract is sold in supermarket departments, online health food stores or specialty stores.

Ingredients

For three servings of marshmallows you need to take:

• berries, for example currants, 300 g;
• gelatin, 15 g;
• stevia, to taste.

Preparation

Leave the gelatin to soak in water until it swells. Pass the berries through a sieve to remove skins and seeds. Put the puree on low heat, stirring, to get rid of the water during the boiling process. Bring to a boil, add gelatin and stevia. Do the same if you have applesauce, so the mass will become thicker and more concentrated.

When the puree has cooled, pour it into a blender bowl and blend for 10 minutes. Pour into molds or use a chef's sleeve and place in the refrigerator until set.

The nutritional value

A 100 gram serving contains 50 kcal:

• carbohydrates – 6 g;
• proteins – 5 g;
• fat – 0 g.

How to reduce calories?

Pastila is a high-calorie product, so it is often abandoned during a diet. Meanwhile, nutritionists do not prohibit including delicacies in the weight loss menu, and sometimes even recommend them. This is largely due to the fact that a complete refusal of sweets often leads to withdrawal symptoms and, as a result, breakdowns.

To stay on a diet longer and finish it healthy, you need to regularly treat yourself to small portions of desserts. The main thing is to choose natural dishes.

Marshmallow, the health benefits and harms of which are actively discussed by those losing weight, is dangerous only because of its calorie content. A product containing 300 kcal is recommended to be limited to 30 g per day. However, not everyone is able to sustain this amount throughout the day. They solve the problem by reducing the calorie content of the dessert.

It is best to prepare it yourself in order to fully control the composition. First of all, you should get rid of sugar as much as possible, which is added to marshmallows to enhance the taste. If you remove the component from the composition, you can reduce the calorie content of the dish by almost half.

The treat will still be sweet due to the sugars contained in fruits or berries. In addition, its taste will become even more intense. Belyovskaya marshmallow contains the fewest calories. The cooking process uses protein, making the treat resemble a fruit biscuit. The classic recipe does not require added sugar.

Sugar-free marshmallows on fitparade, 7 g carbohydrates per serving

Homemade marshmallows at fitparade without sugar taste the same as if you added sugar. The difference is that fitparad is a natural sweetener, which is used in pp and keto desserts to give a sweet taste, but without harm to the body.

Ingredients

For 7 servings you need:

• pear puree, 3 pcs.;
• egg white, 3 pcs.;
• gelatin, 20 g;
• drinking water, 50 ml;
• fitness parade, to taste.

Preparation

Pear puree is prepared in the same way as apples: the fruit is divided into two parts, the seeds are removed, then the slices are baked in the oven until the juice is released, after which the pulp is crushed into puree without peeling. If the puree turns out to be too liquid, simmer the syrup over low heat.

Beat the whites in a separate bowl until stiff and carefully add them to the puree along with the gelatin. After mixing, the marshmallow mixture is placed in a silicone mold and placed in the refrigerator for 3 hours.

The nutritional value

100 grams of marshmallows contain 52 kcal:

• carbohydrates – 7 g;
• proteins – 5 g;
• fat – 0 g.

How much candy, marmalade, and marshmallows can you eat per day on a diet?

How much marmalade, marshmallows and marshmallows can you eat per day? Of course, no one says that these products must be consumed in unlimited quantities. After all, 100 g of marshmallow contains about 330 kcal. This is a lot, especially considering that almost the entire composition of this product is sugar, as well as pectin and fruit puree.

Due to the fact that it contains a large amount of simple carbohydrates and sugar, this product sharply increases blood glucose, but at the same time makes the brain work. Therefore, this kind of sweets is simply necessary for those who work in the office and decide to get their body in order.

The maximum amount of sweets per day is about 30 g. That is, in total you can eat no more than 30 g of marmalade, marshmallows, and marshmallows. When losing weight, be sure to purchase regular kitchen scales in order to control the caloric content of food, as well as its weight.

Curd keto marshmallows, 1 g carbohydrates per serving

For this recipe, I use packaged cottage cheese, a fat content of 8-9% is suitable. You can make sugar-free marshmallows in just 5 minutes without taking into account hardening, and it will be almost impossible to distinguish them from store-bought ones. This recipe will have a sweet and curd taste, and not sweet and sour, as we are more accustomed to.

Ingredients

For 5 servings you will need:

• cottage cheese, 400 g;
• gelatin, 20 g;
• milk, 200 ml;
• sweetener, to taste.

Preparation

Pour milk over gelatin and leave to swell.

Prepare cottage cheese by thoroughly beating in a blender until fluffy, then add gelatin and sweetener and mix again. Pour into molds and refrigerate for 4 hours until set.

The nutritional value

167 kcal per serving:

• carbohydrates – 1 g;
• proteins – 32 g;
• fat – 7.1 g.

Main conclusions

Real low-calorie marshmallows are easy to make at home. This dessert does not require a large number of ingredients or time. The abundance of recipes allows you to prepare desserts with different flavors - vanilla, berry, fruit, curd, etc. Useful properties of this delicacy for weight loss:

• acceleration of natural metabolism;
• cleansing the body due to the fiber content in the composition;
• removal of toxins and all decay products from the body;
• mild diuretic effect, which helps eliminate swelling;
• restoration of water balance;
• reducing cravings for sweets.

Natural ingredients are used as a thickener for marshmallows - apple pectin, gelatin or agar-agar. They provide an elastic treat structure and do not contain additional calories.

Do you like natural marshmallows instead of store-bought sweets? Share your proven recipes for this low-calorie delicacy!

Diet berry marshmallows without sugar, 7 g carbohydrates per serving

You can choose any berries for this recipe, but I recommend taking into account the amount of carbohydrates; it is better to use currants, blueberries, blueberries, lingonberries or cranberries.

Ingredients

For 2 servings of 100 grams you will need:

• berries, 200 g;
• gelatin, 15 g;
• lemon juice, 10 ml;
• sweetener, to taste.

Preparation

We pass the berries through a sieve, getting rid of the peel and seeds, beat in a blender until smooth, place the gelatin there, waiting for it to swell, then stir and pour in lemon juice with a sugar substitute.

Place the mixture over low heat, stirring slightly to completely dissolve the gelatin. Then cool the mass and beat at high speed with a blender. We put marshmallows on the mold, and after 2 hours you can serve with tea.

Is sweetness suitable for dieting and weight loss?

Compared to other desserts, marshmallows have an average calorie content - about 300 kilocalories per 100 grams of product. The treat does not contain saturated fats, which are found in other sweets. And proteins and carbohydrates, when consumed in moderation, do not interfere with natural weight loss.

The beneficial properties of marshmallows are due to the content of seaweed agar-agar or fruit pectin. With gentle heat treatment, the dessert does not lose some of the vitamins and microelements that have a beneficial effect on the body. Nutrients help improve the functioning of internal organs, help cleanse the kidneys and liver, remove waste and toxins, and regulate metabolic processes.

The benefits of natural marshmallows for the weight loss process:

• accelerates metabolism due to the content of plant fiber in the composition;
• eliminates residual decay products in the body, promotes gentle cleansing;
• has a mild diuretic effect and eliminates swelling;
• restores water balance;
• improves metabolic processes within the cells of the whole body;
• reduces cravings for sweets.

Marshmallows can easily be added to the diet menu if natural ingredients are used for its preparation. However, you need to be careful with the amount of sugar in the composition or use low-calorie substitutes. The best time to consume such a dessert is from morning to lunch (it will be digested as quickly as possible, saturating the body with the necessary energy).

Be sure to check out:

Chocolate marshmallow recipe video

This recipe is not recommended for those losing weight; in extreme cases, take dark chocolate and try to eat pp-sweetness before 12 days. The video recipe is simple:

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Marshmallows for diabetics. Recipe for making marshmallows for type 2 diabetes

Making your own marshmallows for type 2 diabetes is quite possible. You can eat it without fear, but still in moderation, because the delicacy will still contain a certain number of calories and carbohydrates. The recipe is:

• Prepare Antonovka apples or another variety that are quickly baked (6 pcs.).
• Additional products - sugar substitute (equivalent to 200 g of sugar), 7 proteins, a pinch of citric acid, 3 tablespoons of gelatin.
• Soak gelatin in cold water for 2 hours.
• Bake the apples in the oven, peel and puree them in a blender.
• Combine the puree with sweetener, citric acid, and cook until thickened.
• Beat the egg whites and combine with the cooled puree.
• Mix the mixture using a pastry bag and place spoons on a parchment-lined tray.
• Place in the refrigerator for an hour or two, if necessary, dry at room temperature.

This product can be stored for 3-8 days. For diabetes mellitus, such marshmallows will undoubtedly bring only benefits without consequences!