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

Reviews (7)

15

Prepared by: Marina Zolotseva

10/12/2017 Cooking time: 19 hours 0 minutes

Sweets can be not only tasty, but also healthy. I just want to offer one of these recipes (a cool option on how to make marshmallows without sugar). Remember and repeat at home.

Low-calorie marshmallows with gelatin “from nothing”

• 10 g gelatin;
• 3 sachets of Stevia, 3 g each;
• 10 g vanilla sugar;
• a pinch of food coloring (optional);
• 160 g of water.

Calorie content: 23 kcal.

This is truly an airy dish! This homemade diet marshmallow will please any sweet tooth, although sugar here is replaced by harmless stevia powder. The dye is added solely for beauty. If you don’t want to, you can leave it white, it won’t change the taste. A recipe for low-calorie marshmallows with gelatin is the most common option.

1. Divide the water, which is a little less than a glass, equally into 2 containers.
2. Pour the first half of the liquid into an enamel saucepan, pour gelatin into it and let it swell for 15 minutes.
3. Pour the other half of the water into another pan and put on fire.
4. Bring the water over the fire to a boil, remove from the stove.
5. Pour vanillin, dye, sugar substitute into boiling water, mix.
6. Pour the resulting mixture hot into the gelatin from the first pan and stir.
7. Place the general mixture on the stove again, but on the quietest light.
8. Stir the mixture in the pan constantly until the gelatin is completely dissolved, but do not let the liquid boil.
9. When the gelatin has dissolved, remove the container from the stove and pour its contents into a blender or mixer.
10. Beat the mixture until you get white snow (about 10-15 minutes).
11. Scoop the mixture into a pastry syringe or bag and squeeze it onto a tray or flat dish, forming swirly pyramids.
12. Place the marshmallows in the refrigerator for 3 hours.

pp recipe low calorie

These fluffy and sweet marshmallows will have the same taste, but will lack the main thing - pure, refined sugar. We encourage you to feel free to experiment and try to create chocolate and coconut marshmallows - the main thing is that it tastes good to you!

We are sure that after the first try you will wonder whether it is worth continuing to buy marshmallows in stores?

Classical

KBJU : 60.3 kcal., 4 g. protein, 0.3 g. fat, 10 gr. carbohydrates.

Ingredients

• ½ teaspoon vanilla extract,
• chilled applesauce – 125 gr., Important : applesauce should be as thick as possible so that the dessert turns out correctly, well frozen. The best option is Antonovka (they are moderately sweet and bake well),
• egg white - 2 pcs.
• honey - to taste (½ - 1 tbsp.),
• water – ½ cup,
• agar-agar or gelatin – 10 g.

Important : different companies produce different agar-agar and you need to adapt to a specific type. Sometimes agar-agar needs to be pre-soaked, sometimes it needs to be boiled immediately, the cooking time is also different - each manufacturer specifies their own.

How to cook

To obtain the required amount of apple puree, you need to take approximately 2 times more by weight. Unpeeled apples should be cut in half, cored and baked in the oven. After baking, the skin will come off easily, and the pulp will be easier to grind into a homogeneous puree. Create a puree and leave to cool. Then add honey to the cold puree to taste.

Lightly grease a baking dish with oil. Then cover with parchment paper (enough to let the edges of the paper hang over one side) and grease it with oil.

Pour ¼ cup of water into a small bowl (or the bowl of a stand mixer with a whisk), and pour the agar/gelatin into the water. Now set it aside until the substance dissolves.

Place honey and remaining ¼ cup water in a small saucepan. Cook everything over medium heat.

Using a hand mixer, very carefully, on low speed, pour and stir the puree into the gelatin mixture, pouring the hot syrup into the bottom of the bowl. After stirring the mixture until smooth, add vanilla and increase the speed to high.

Tip: You can add a small amount of food coloring to make the marshmallows a nice and unique color!

Now beat the egg whites until stiff and begin adding applesauce and gelatin, spoonful at a time, without ceasing to beat. Dietary marshmallows at home will turn out tender if the mass is well whipped and sufficiently airy. Beat for 12-15 minutes, or until the mixture is thick and fluffy (it will look like marshmallows).

Now you need to drop the marshmallows with a spoon onto a sheet covered with parchment and leave to harden. You can also form fluffy halves using a pastry syringe or bag. Another option: spread the mixture in an even layer and use different molds to “cut” cool marshmallow shapes:

Important : agar-agar begins to harden at room temperature, but you can also take it out into the cold, but you should be patient: marshmallows can harden for a long time - up to 12 hours.

Curd

KBJU: 167.4 kcal., 32.1 g. proteins, 1 gr. carbohydrates, 7.1 gr. carbohydrates.

In our opinion, it’s difficult to call it straight marshmallow: it’s more like a curd dessert. In our opinion, it is extremely necessary to add some berries and fruits (can be defrosted) to improve the taste. But this recipe is suitable for true health professionals and inexperienced housewives!

Ingredients:

• 2 packs of cottage cheese, 200 g each,
• 20 gr. gelatin - 1 tablespoon,
• 200 ml. milk,
• sweetener (to taste).

Preparation

Beat the cottage cheese thoroughly in a blender - let the mass be fluffy, airy and homogeneous. Gelatin should be poured into milk and left to swell for about 10 minutes. Then add the already swollen gelatin to the whipped one and beat again.

Add sweetener to the curd-gelatin mixture and mix well in a blender again. Next, all that remains is to pour the mixture into molds and refrigerate for 2-4 hours.

Coconut and chocolate

For coconut marshmallows, you just need to take ½ cup of coconut flakes (without sugar) and sprinkle half of it on the bottom of the mold, and sprinkle the remaining coconut on top of the marshmallow mixture.

Chocolate version : After cutting the marshmallows, dip each piece in cocoa powder.

Banana

Ingredients

• 2 soft large bananas
• 2-3 teaspoons stevia,
• 1 chicken egg,
• vanilla extract - to taste,
• 8 gr. agar-agar,
• water – ½ cup,
• agar-agar or gelatin – 10 g.

Preparation

Agar-agar is soaked in water for 10 minutes, after which the resulting mass is brought to a boil and mixed with stevia.

The mixture is boiled for 10 minutes, while the dish is constantly stirred.

Bananas are pureed to a homogeneous consistency without lumps.

Next, half the yolk is added and the beating procedure continues until white. While stirring, the protein is poured into the dish and a thin stream of agar-agar syrup is introduced. The resulting mixture is cooled, spread onto parchment paper with a pastry syringe and placed in the refrigerator for a day.

Dietary marshmallows with strawberries on agar-agar

• 200 g strawberries;
• 1 egg white;
• 5 g agar-agar;
• 75 g water;
• a packet of vanillin;
• sweetener to taste.

Calorie content: 32 kcal.

Strawberries, of course, are a delicious berry, but this low-calorie marshmallow with agar-agar turns out original with other berries, for example, currants, raspberries, cherries (without seeds). Unlike gelatin, which has 330 kcal per 100 grams, agar-agar has only 29 kcal. Thus, the dish with it turns out to be super-dietary and low-calorie. A recipe for homemade marshmallows with strawberries will delight your sweet tooth during a diet and will become a favorite treat for the whole family if you prefer healthy nutrition.

1. Pulse the strawberries in a mixer or blender.
2. Add vanillin and sweetener to the berry puree.
3. Cook it over low heat, stirring, for 5 minutes.
4. Cool the resulting syrup.
5. Pour 130 g of syrup into a separate container.
6. Add chilled protein to it.
7. Blend the mixture for 15 minutes in a blender until light pink in color.
8. Heat the remaining syrup over low heat again.
9. Add agar-agar and water.
10. Stirring, cook until thickened.
11. Pour the cooked mixture into the protein-berry mixture, stirring vigorously (preferably with a wooden spoon). As a result, you should get a very thick mass.
12. Fill a piping bag with it.
13. Line a tray or baking sheet with parchment paper. You can use baking paper.
14. Shape marshmallows into rosettes.
15. Leave to dry at room temperature for 12 hours.

Homemade marshmallows - apple recipe

As a lover of sweet pastries, due to my constantly increasing weight, I increasingly began to pay attention to the high calorie content of everything I like. To reduce it, when preparing my favorite delicacies, I decided to replace sugar with fructose. Today is my first experiment in this direction - homemade apple marshmallows with fructose.

Sugar and fructose are almost identical in their calorie content (in one hundred grams they have almost the same amount of calories). But fructose is twice as sweet as sugar, so you need to add half as much of it to any dish. So let's see what I can do in practice.

If you use sugar in the recipe, you need to double the amount.

It took me about 90 minutes to prepare the marshmallow mass. It took about 12 hours for the finished treat to harden.

Quick apple marshmallows without sugar

• 5 medium apples;
• 20 g gelatin;
• a pinch of cinnamon;
• 1 tsp. powdered sugar;
• 1 tbsp. l. honey (optional);
• citric acid on the tip of a knife (if you want it sour).

Calorie content: 69 kcal.

If you are planning to make apple marshmallows at home, use this recipe - it is dietary and quick to prepare. The yummy can be decorated with both fondants and cubes. Since we are considering a quick option, we will cut it into cubes. It's faster that way.

Lemon is added as desired. Apples usually have their own natural sourness. As a recipe for a diet, it does not require sugar, just take sweetish apples. Children like healthy marshmallows. If you are going to treat the whole family, you can sweeten it a little with a sweetener or a spoonful of honey.

1. Peel the apples and remove the core.
2. Grate them on a fine grater until pureed.
3. Pour half the gelatin into the puree and stir.
4. Then add the second part of gelatin and mix again.
5. Set the container with the puree aside for 10 minutes to allow the mixture to swell.
6. Then heat it in a water bath. To ensure that our homemade marshmallows are as healthy as possible, and not just tasty, do not heat the mixture over an open fire. It is better to use a water bath: pour hot water into a larger saucepan, and place the saucepan with puree in it. Then place this entire structure on medium heat.
7. When heating the mixture, you need to stir it constantly. Sprinkle with cinnamon as you go. After 5-7 minutes, remove the mixture and cool.
8. Now we need a cold bath. Fill a large saucepan with cold water and place a small one inside.
9. Beat the mixture with a whisk or blender without removing from the cold bath. You cannot completely freeze, otherwise the mass will harden ahead of time and will not spread throughout the mold.
10. Take a baking dish or small baking tray.
11. Line the bottom and sides with cling film.
12. Pour the apple mixture on top and smooth it out.
13. Sprinkle it evenly with powdered sugar.
14. Place the form in the refrigerator for 2 hours.
15. When the marshmallow piece has hardened, remove it from the mold using film.
16. Cut lengthwise and crosswise to make squares.
17. Arrange them nicely on a plate.

Marshmallow PP without sugar

You can always make PP marshmallows without sugar using baby fruit puree. There are only 58 calories in 100 grams of this dessert. BZHU - 5/0.32/7

• 150 grams of any baby puree. Be sure to choose sugar-free purees. If desired, you can mix several types of fruit puree.
• 10−15 grams of gelatin. If you like thicker marshmallows, then use 15 grams.

Dilute the gelatin in 90 ml of water and place on low heat until completely dissolved. There is no need to boil gelatin! Then combine the gelatin with the puree and beat thoroughly with a mixer. Be prepared to whisk long and hard. Place the thick mixture on parchment paper and wait for the marshmallows to harden.

Photo:darya_korob

PP Napoleon with dietary cream

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.

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.

Quick curd marshmallows for a protein diet

• 400 g cottage cheese;
• 200 ml milk 2.5% fat;
• 20 g gelatin;
• stevia leaf to taste.

Calorie content: 130 kcal.

This marshmallow cannot be called particularly low-calorie, but it is very healthy, and the calorie content is 2-3 times less than that of store-bought ones. We included it in our selection because it is perfect for a protein, dairy or cottage cheese diet. The recipe for the most delicate PP marshmallows is very simple, unlike the others. It cooks quickly, but, like others, it takes time to harden.

1. Beat the cottage cheese with a blender.
2. Dilute gelatin with milk and put on fire.
3. Heat the gelatin slightly over low heat, without bringing to a boil, stirring. It should dissolve in the milk.
4. Pour stevia into the cottage cheese and, stirring, pour in the gelatin.
5. Beat all ingredients in a blender for 5-7 minutes.
6. Pour the resulting mixture into small molds or into one large one to cut later.
7. Cool in the refrigerator for 2 hours.

Video

A clear and quick recipe:

Do you love sweets, but want to lose a few extra pounds? Then you will definitely need marshmallow recipes.

Marshmallows are one of the most favorite treats for everyone who is losing weight. And the point is not only that the calorie content of ordinary marshmallows is much lower than the calorie content of chocolate, for example. 100 grams of regular marshmallows contain about 300 calories. However, this figure may vary depending on various additives. Manufacturers often add various syrups and chocolate, which leads to an increase in the calorie content of marshmallows.

Banana-apple dietary marshmallows on agar-agar

• 2 bananas;
• 1 large apple;
• 160 ml water;
• 2 tbsp. l. water;
• 9 g agar-agar;
• 1 protein;
• vanillin (optional);
• sweetener (optional);
• dye (optional).

Calorie content: 70 kcal.

Prepare homemade marshmallows using this dietary recipe, and your family will thank you. At the same time, treat yourself to your loved one with a delicious low-calorie treat. 2-3 marshmallows for tea will only bring benefits and very few calories.

Two fruits at once will add natural sweetness to the dish, and if this is not enough, you can add a little sweetener. Banana marshmallows are not difficult to make. You will easily master this recipe. Unlike other similar recipes, this dish needs to freeze for a whole day. You can try it only the next day.

1. Wash the apple and cut the pulp into pieces (no need to peel the skin, just remove the middle).
2. Place the apple slices in a saucepan and add 2 tbsp. l. water.
3. Place the pan on the fire.
4. When the liquid begins to boil, turn the heat to low and cook for 15 minutes.
5. Rub the apples through a sieve or mash in a blender until smooth.
6. Peel the bananas and add to the applesauce.
7. Grind everything again with a blender.
8. Place the fruit mixture on the quietest heat without a lid.
9. Boil the puree, stirring occasionally, until the moisture has evaporated. This is approximately 15 minutes.
10. Remove the puree from the heat, sprinkle in the vanilla and stir.
11. Pour agar-agar into a separate container and add 160 ml of water.
12. Stir and let stand for 20 minutes.
13. Place the container with agar-agar on a low flame, stir and bring almost to a boil until the agar-agar has dissolved. If you're going to add sweetener or sugar, now is the time.
14. Beat the puree with a mixer until it becomes light in color. The volume of the mass will also increase.
15. Add the whites to the puree and beat again. You can add food coloring if you want to give the dish an interesting look. 3-4 drops are enough.
16. All this time, we continue to boil the agar-agar until it begins to stretch behind the spoon like a string.
17. Remove the agar-agar and cool slightly (to about 80 degrees), it should be warm-hot.
18. In this form, slowly pour the agar-agar into the container with the puree, while whisking the mass.
19. Next, beat the mass until it cools to 40 degrees. It should be decently warm.
20. Load the mixture into a pastry bag and squeeze out, forming pyramids or flowers. If the mixture spreads, just wait until it cools a little more.

Cranberry diet marshmallows in the form of roses

• 300 g cranberries (can be frozen);
• 2 squirrels;
• 200 g sugar;
• 100 g water;
• 7 g agar-agar density 900;
• powdered sugar.

Calorie content: 74 kcal.

After watching the video recipe for dietary marshmallows, you will not only learn how to prepare this delicacy, but also how to shape it in the shape of roses. It looks simply great and can decorate a holiday table. Beautiful and delicious marshmallows are made from frozen cranberries, which give the sweet flowers their pink color. For variety, you can make white roses from applesauce and mix them in one bowl.

Low-calorie marshmallows made with kefir and yogurt

• 0.5 l of kefir;
• ½ cup yogurt;
• 2 tbsp. l. gelatin;
• 2 tbsp. l. water;
• ½ packet of vanillin;
• sweetener to taste.

Calorie content: 64 kcal.

Homemade low-calorie marshmallows with gelatin will appeal to those who love dairy products. This recipe can also be used for children who do not like milk. They definitely won’t refuse such a treat, and mothers will kill two birds with one stone: they will prepare a PP dish and supply the child’s body with useful substances present in milk. PP marshmallows with gelatin are beneficial due to the presence of substances that regulate digestion. Its shape is more like marshmallow; it is better to cut it into oblong strips.

1. Add gelatin to warm water, stir until smooth.
2. Leave the diluted gelatin to brew for 40 minutes.
3. Place the swollen gelatin over low heat and heat without boiling. Don't forget to stir constantly.
4. Then cool the gelatin to room temperature.
5. Mix yogurt, kefir, sweetener, vanillin and beat with a mixer for 5 minutes.
6. Pour in the gelatin, spreading evenly over the surface.
7. Beat the resulting mass with a mixer for another 5 minutes.
8. Place the finished mixture in the mold. It is better to take a narrow, longitudinal one, so that the marshmallow turns out to be in the form of a bar. Although here you can show your imagination and make it even more interesting.
9. Place the marshmallow mass in the mold in the refrigerator for 6 hours.
10. Remove the frozen product from the mold and cut into pieces.

The benefits and harms of dietary treats

The advantage of the dietary variety of this delicacy is the absence of pure sugar. It is replaced with special diabetic sweeteners. The product contains ingredients such as sucrodite, saccharin, xylitol, aspartame and others. Such marshmallows for type 2 diabetes are not only unable to increase blood sugar levels, but also boast other examples of positive effects:

• pectin and fiber allow you to remove waste and toxins, and also improve the activity of all parts of the intestines;
• dietary fiber present in diabetic marshmallows promotes the binding of fats and cholesterol;
• the presence of a significant amount of vitamins and minerals improves the functioning of the immune system.

Is it possible to eat chocolate if you have diabetes, how to prepare a bitter product at home?

Such marshmallows can also be consumed for diabetics due to the specific characteristics of amino acids. We are talking about saturating the body with energy and increasing vitality. However, a diabetic product is not always acceptable for consumption. Allergic reactions, decompensation of diabetes, and a significant number of complications should be taken into account. All this imposes a ban on eating the treat or seriously limits its portions (no more than 50 grams per 10 days).

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.

Why and is it useful at all?

For the body

So, is marshmallow good for our body? Our position is known to our regular readers: there are no categorically harmful or healthy products (except trans fats); moderation is important in everything. Non-dietary does not mean harmful. It is unlikely that unrefined olive oil can be called low-calorie, but this does not make it unhealthful or harmful.

And vice versa: avocado, praised by all food experts in the world, has a high calorie content, but no one ostracizes it.

Things are even worse with sugar: it is sometimes called a drug, sometimes it is praised as fuel for the brain, then carbohydrates from Snickers are bad, and carbohydrates from grits are good. This, of course, is not all true. Read What is more important: food quality or calories? and remember: all carbohydrates are sugars.

And if you do not suffer from diabetes, obesity and insulin resistance, then sugars enter the blood faster or longer (by the way, the difference, it turns out, is minimal - Flexible diet IIFM: which carbohydrates are best to eat for weight loss? It doesn’t matter to you in the context of health and especially weight loss.

The whole point is to find a middle ground. We do not encroach on the postulates of the paragraph that plant-based, minimally processed, varied foods will be a “better” diet for you and your health than fast food and confectionery.

However, we want to convey to people that there is no need to be afraid and demonize food groups: “there is medicine in a drop, poison in a spoon,” remember this principle. So the question of whether marshmallows are harmful or beneficial is completely unnecessary for us.

For weight loss, the only thing that matters is how much you eat: you need to eat less than you spend - more details Metabolism: daily diet for weight loss !

When losing weight

The composition of marshmallows is as follows: berry and fruit puree, sugar, egg white, thickener (gelatin, pectin or agar-agar). Sugar gives your brain nutrition and energy, fruit puree provides vitamins, egg white is the best-absorbing protein a priori, and pectin is an extremely healthy type of fiber. However, the downside is that with a calorie content of 310 kcal, marshmallows contain 79 grams. sugar, only 1 gr. protein and 0 gr. fat

One regular marshmallow, consisting of two halves, weighs from 35 to 50 grams. (you can actually calculate the weight like this - divide the weight of the package by the amount of marshmallows). And this, by the way, is quite acceptable even for those losing weight, but there is one point: rarely can anyone eat only marshmallows.

For example, a cup of mini marshmallows as a dessert or on top of hot chocolate contains as much as 30 grams. carbohydrates. This translates into 120 “extra”, often unaccounted for, calories!

Store-bought marshmallows are very sweet and quite expensive. Let's make better marshmallows with our own hands - without adding refined sugar. Believe me, it's really tasty!