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I absolutely love keeping these Healthy Homemade Marshmallows on hand and eating a couple every day for the benefits that they provide for gut lining, hair, skin, nails, connective tissue, and more. If you didn’t know that marshmallows could offer health benefits, then here’s a little back story:

Long before marshmallows became the fluffy candy we know today, they were made from marshmallow root and honey, valued for the root’s naturally soothing, mucilage-rich properties that support the gut and throat. As marshmallows evolved, gelatin was introduced to create a more consistent, stable texture – an ingredient I genuinely love and use often, especially when it comes from high-quality, grass-fed sources. Gelatin offers its own impressive benefits, supporting hair, skin, nails, joints, and digestion. However, modern store-bought marshmallows also heavily rely on refined sugars, artificial and ‘natural’ flavors, emulsifiers, modified cornstarch, preservatives, and dyes that completely take away from any nourishing potential.

This recipe intentionally brings the ancient and modern methods together in a way that truly makes sense. By combining a slow, gentle marshmallow root infusion with grass-fed gelatin, you get the best of both worlds: the calming, protective qualities of marshmallow root alongside the structure, protein, and connective-tissue support that gelatin provides. Sweetened with mineral-rich maple syrup and natural coconut sugar, these homemade marshmallows honor their traditional origins while offering a thoughtfully made, nourishing treat that still delivers that classic soft, pillowy texture.

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Nutritional benefits of this recipe

Gelatin improves joint health by improving cartilage density, reducing stiffness, and relieving pain. It also potentially reduces the risk of osteoporosis, and it improves gut health, skin, hair, and nails. Further Food is my favorite gelatin!
Marshmallow root is rich in soothing mucilage, which helps support digestive health by coating and calming the gut lining while also promoting healthy respiratory and throat function. It contains natural plant compounds and trace minerals that have traditionally been used to support hydration, tissue repair, and overall mucosal balance.
Maple syrup is a natural sweetener (from the sap of maple trees) so it’s healthy and also rich in antioxidants and minerals such as manganese, riboflavin, and copper.
I use coconut sugar in my desserts, which is natural, lower glycemic, and unrefined. Coconut sugar is the dehydrated sap of the coconut palm and has a “golden” taste to it, much like brown sugar.

Ingredients for Healthy Homemade Marshmallows

Gelatin – always use grass-fed gelatin! I love Further Food gelatin.

Marshmallow root – this is the root, not the leaves. Marshmallows traditionally used to be made with marshmallow root instead of gelatin, and for this recipe I decided to combine both of them for optimal benefits. Marshmallow root is fantastic for the digestive system and gelatin is fantastic for hair, skin, and nails.

Water

Maple syrup

Coconut sugar

Vanilla extract

Salt

How to make Healthy Homemade Marshmallows

Prepare marshmallow root infusion (overnight)

The night before making the marshmallows, put the marshmallow root in a small bowl with 1/2 cup of water. Cover tightly and put in the fridge overnight, for 12 hours or up to 24 hours, to extract the mucilage.
After the soaking process, strain through a fine mesh sieve or cheesecloth, pressing with a spoon to get as much of the viscous liquid as you can. Set aside.

Make the marshmallows

Prepare a baking dish by lining it with parchment paper (anywhere from 8×8-9×13 works – you’ll just end up with thicker or thinner marhsmallows depending on the size you use). Set aside.
Bloom the gelatin: In a large and tall mixing bowl, sprinkle the gelatin over 3/4 cup (6oz) of cold water. Let sit 5-10 minutes to bloom while preparing the syrup.
Heat syrup: In a small saucepan, combine the maple syrup, coconut sugar, and 2 Tbsp of water. Stir and heat over medium-high heat until the coconut sugar is dissolved, then continue heating until it starts boiling.
Remove from heat and stir in the salt and vanilla extract.
Start whipping the bloomed gelatin on medium speed with a hand or stand mixer.
Slowly pour in the hot syrup while mixing. Whip for 1-2 minutes until the temperature reduces to 100ºF.
Gradually pour the marshmallow root infusion into the mixture while continuing to whip (waiting until this temperature ensures you keep all the mucilage properties of the marshmallow root!). Gradually increase the mixer speed to high, and beat until the mixture is very thick and fluffy, 8 to 10 minutes.
Immediately pour the marshmallow mixture into the prepared dish and quickly smooth the top with a spatula. Let sit at room temperature for several hours before cutting into them, or put in the refrigerator for 30-60 minutes.
Cut and store: Slice into squares and store leftovers in an airtight container at room temperature (in a cool, dry place) for 3-5 days, or in the refrigerator for up to 7-10 days (where I store them).

Other recipes you’ll love

Honey Lavender Marshmallows

Peppermint Hot Chocolate

I hope you love these Healthy Homemade Marshmallows! Please be sure to leave a comment and a rating if you give this recipe a try. I would love to know how it turned out for you!

Healthy Homemade Marshmallows

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A healthy marshmallow recipe that combines the ancient marshmallow method (marshmallow root) with the modern method (gelatin). Combining both marshmallow root and grass-fed gelatin takes these marshmallows to another level of nourishment, and instead of being offset by refined sugars, we are opting for mineral-rich maple syrup and natural coconut sugar to sweeten these. The method is simple and easy once you get the hang of it, and it is such a great dessert to have on hand that also packs tons of benefits!

Author: Christine Manes
Prep Time: 30 minutes + overnight for marshmallow root infusion
Cook Time: 20 minutes
Total Time: 0 hours
Category: dessert

Ingredients

Scale

1 Tbsp marshmallow root (4g) – the root, not the leaves

1 cup water (8oz), divided

4 Tbsp grass-fed gelatin (40g) – I love Further Food!

1/2 cup maple syrup (165g)

1/2 cup coconut sugar (92g)

1/4 tsp salt

1/2 tsp vanilla extract

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