Benefits of Gelatin and a Homemade Marshmallow Recipe * Low Carb *Sugar Free * Dairy Free * Feingold

Did you know that packaged marshmallows which are WHITE have food dye in them?  They have Blue #1…and of course High Fructose Corn Syrup.  What packaged marshmallows do NOT have is any nutritional value. Unlike the packaged marshmallows, this no-guilt recipe is packed with healthy nutrients and protein…about 9 grams of protein in each square!  These marshmallows are so airy and fluffy with just the right amount of bite. Most of the protein comes from gelatin, a collagen-based powder that is known to have many health benefits!  I can’t decide if I’m more excited about the anti-aging or the weight loss advantages. I believe it is important to use grass-fed gelatin to get the most benefits.

There is a lot of mixing in the recipe and the mixture gets very thick which is why I highly recommend using a stand mixer with the whisk attachment.  I made homemade marshmallows years ago using a handheld mixer and my arms just about fell off!  But don’t let a lack of a stand mixer keep you from making these…just enlist a helper or two to mix when your arms give way. This is a great recipe for including the kids.  My homeschooled son learned about the absorption qualities of the gelatin, what happens when the gelatin is heated and cooled, and we did some multiplication to figure out how many squares we wanted to make and their nutritional info.  And if you don’t have a stand mixer, they can help mix when your arms get tired.

You can find Grass-fed Kosher Gelatin HERE. And don’t forget to scroll down for the yummy Homemade Marshmallow recipe!

LCmarshamllow marshmallows BenefitsGelatin

>>>>>>>  10 Healthy Benefits of Gelatin  <<<<<<<

no 01Skin Health, Anti-Aging and Skin Elasticity

Being a collagen-based protein, gelatin provides the body with key amino acids such as Proline to maintain and rebuild connective tissues in our skin.  With age, our bodies’ collagen production decreases and results in the appearance of wrinkles and sagging skin. Knowing this, many skin creams tout their collagen contents, however, collagen particles in these creams are too large to be absorbed and utilized when applied directly to the skin.  It is much better to get collagen internally through diet. Additionally gelatin consumption improves the appearance of cellulite!


no 02

Aids Digestion and Heal Digestive Disorders

The amino acid glycine in gelatin can help increase hyrochloric acid in the stomach which is needed for digestion and assimilation of nutrients. The amino acid, Glycine found in gelatin increases Hydrochloric Acid AKA stomach acid, which helps the body break down the food we eat and better absorb its nutrients.  It is also important for preventing disease by killing pathogenic bacteria and yeast normally present in food. Low stomach acid can result in anemia, malnutrition, increased risk for osteoporosis and food-borne illnesses. Russian researchers found that gelatin healed the gut linings of mice after they had chemically-induced intestinal damage. Doctors in the 1920’s had good results using gelatin to nourish Celiac patients who were malnourished from gluten reactions.

no 03

Weight Loss

Need I say more? …I know, but I will anyway.  Gelatin is high in protein which makes us feel fuller longer and thus helps us eat fewer calories and junk.  It also is good for detoxing the liver which helps us burn more fat! Yessss…sign me up!

no 04

Liver Detox

As I just mentioned, detoxing the liver helps us burn more fat, but detoxing the liver also means clearing the body of harmful toxins, medicines, infections, and alcohol. Helping the liver to function better allows the body to store and use iron and other key nutrients such as glutathione.

no 05

Strengthens Bones and Joints

 Makes sense right? Gelatin contains collagen and our bones are made up of collagen… We often hear that calcium is needed for healthy bones but calcium is needed along WITH collagen to make our bones healthy and strong.  According to this study athletes who took a collagen supplement experienced less pain in their joints and saw an increase in performance!

no 06

Stonger, Shinier Hair

Gelatin provides beneficial minerals that are lacking in the Standard American Diet with poorly farmed and over processed food. This super food supplies abundant calcium, magnesium and phosphorus, which builds strong nails, teeth, and hair.


no 07Speeds Metabolism

Glycine found in gelatin is a nutritional amino acid that helps people build and maintain muscle, which stokes a healthy metabolism.  Glycine also helps regulate insulin sensitivity keeping people from storing abdominal fat and experiencing the dangerous cycle of insulin highs and lows which lead to diabetes.

no 08

Alleviates Allergies

 Many experts believe that a permeable intestinal lining is a core issue in allergies because it is an immune barrier responsible for keeping out pathogens. When a food particle gets past the intestinal wall, the body recognizes it as foreign and attacks it with antibodies, then that food will be known by the body as an invader and start being attacked every time it is consumed creating a sensitivity or allergy to that food.  Gelatin can alleviate allergic reactions and sensitivities because it helps seal inflamed and porous gut linings.

no 09

Lowers Inflamation

We have been told for 30 years by doctors and experts that we need to be on a low fat diet to maintain health and weight. As a result, Americans have gotten fatter and sicker while doing just that and eating much lean protein. People used to use the whole animal when cooking, the muscle meat and the bones/marrow in broths which balanced out the amino acids.  Now because we have been told that fat is bad, we just eat the muscle meat, and usually only the lean muscle meat.  We are missing gelatin, which used to be found in traditional bone broths, and is known to be very high in anti-inflammatory amino acids such as glycine and proline that balance out the tryptophan and CysteineMaking bone broths or adding gelatin to your diet can reduce inflammation.

no 10

Eases Stress

Okay, it’s not going to make your to-do list any shorter or make your kids pick up their dirty socks off the floor (for the millionth time!), but it could help you handle them in a more balanced, calmer way.  When our bodies are under extreme stress they actually need more minerals and amino acids, which can be provided by gelatin. The nutritional combinations in gelatin may actually help rejuvenate the renal organs (kidney, adrenals, bladder) which help us deal with stress and cortisol.


Homemade Marshmallows | Low Carb | Gluten Free | Dairy Free | Feingold Diet

Servings: 16 marshmallow squares

Homemade Marshmallows | Low Carb | Gluten Free | Dairy Free | Feingold Diet



  1. Line an 8x8 pan with parchment paper. Sprinkle with a layer of coconut flour/sweetener mixture. Use a flour sifter or small sieve to sprinkle the flour evenly, reserve half for the top.
  2. Place the gelatin into a pot and add 1/2 cup of cold water. Use a whisk to combine evenly. The gelatin will become firm in just a couple of minutes.
  3. Using an electric mixer (For this recipe I really love to use a KitchenAid Stand mixer), start beating the egg whites. Slowly add the cream of tartar, sweetener, vanilla and salt.
  4. Beat egg mixture until soft peaks form.
  5. Add the other 1/2 cup water to the gelatin in the pot and bring to a low boil, whisking gently to prevent clumping.
  6. Turn the mixer to medium and very slowly pour a steady stream of gelatin into the egg whites. Turn the mixer to high and continue beating until it becomes thick and creamy (3-5 minutes).
  7. Work quickly and pour marshmallow cream into parchment lined dish and smooth evenly.
  8. Sift the remaining coconut flour/sweetener mixture on top.
  9. Refrigerate for about 30 minutes or until set.
  10. Cut into 16 squares.

Nutrition Facts

Homemade Marshmallows | Low Carb | Gluten Free | Dairy Free | Feingold Diet

Serves 1 square

Amount Per Serving
Calories 25
% Daily Value*
Total Fat 0 0
Saturated Fat 0
Trans Fat
Cholesterol 0
Sodium 0
Total Carbohydrate 1.9 0.6%
Dietary Fiber 0
Protein 9.3
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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  • […] cornstarch. Gelatin can be used as a healthier and zero carb alternative to cornstarch (see also: 10 Health Benefits of Gelatin), however if you use too much your lemon pie will be more like lemon jello, too little and it will […]


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  • Aquene - January 15, 2018 - 1:11 am
    Oh my goodness! You are a genius! This recipe is amazing! I added 1 tbsp of glycerin because I know not why, lol. These are so delicious. They have a real marshmallow bite, chew, and texture! You made my whole family very happy! Thank you so much!


  • Amy J Black - July 6, 2018 - 9:19 pm
    Hi! I'm anxious to try these marshmellows! I'm curious if you have ever tried using them in smore's? I will use them with thm-friendly graham crackers and chocolate. But I'm wondering if I try roasting them, if they will melt? Thanks!


    • Jessica - July 7, 2018 - 10:42 am
      Hi, we haven’t tried making s’mores with these. I don’t know why it wouldn’t work though. If you try it, let me know how it works out! Have fun!


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