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Pumpkin Spice Marshmallows - Keto | Paleo | Low Carb | Dairy Free | Gluten Free

Marshmallows but make them pumpkin spice! I will keep this blog post short and sweet because all you need to know is that marshmallows are delicious, easy to make and it's PUMPKIN SEASON, friends!

I also used a natural food coloring to make these a fun orange color which is optional -- it has no flavor or fake chemical ingredients. I highly recommend you use it to make your marshmallows pumpkin color. I love Color Kitchen Foods for any and all food coloring needs.

The marshmallows are delicious and also have a strong pumpkin spice flavor -- great for putting a few in your coffee or snacking on, too.

Here are a few notes:

  • Make sure you aren’t interrupted at all during the process from start to finish. Have everything ready to go before you start, because things need to progress quickly.

  • I used NuNaturals Pumpkin Spice flavored Syrup to make these extra no carb and no sugar. I have never made them using any other brand of stevia or monk fruit syrup, so I don’t know if it will work if you use something else. If you try it, and it does work, let me know in the comments below. If you want to use real maple syrup (which I have done before), you totally can. It’s pretty delicious with real maple syrup (I prefer The Maple Guild Organic Maple Syrup). (Directions: Use 1 cup Maple Syrup in place of NuNaturals Stevia Syrup. Add 1/2 cup water to the maple syrup in the sauce pan. Boil until it reached 240 degrees which can take up to 15 minutes. It’s best to use a thermometer for this. I use this one. Follow directions below. Allow to sit for 4 hours at room temperature before cutting.)

  • While these marshmallows technically have 0g carbs and 0g of sugar (making them keto friendly), I do, however, use arrowroot starch to coat them (less than 1.5TB = 12g carbs). So, honestly, they do have a little bit of carbs if you use arrowroot to coat your marshmallows. Not every bit of that 1.5TB will actually stay coated, as most of it will fall off into your bowl. Use if you like and, if not, then just know your marshmallows will be super sticky and could stick to each other.

  • These marshmallows have a slight vanilla flavor from the NuNaturals Pumpkin Spice Syrup.

  • You can use a hand mixer or stand mixer — both will work, though my directions will be for a hand mixer.

  • Lastly, they are soft and pillowy, great to pop in your coffee, hot cacao or just eat plain for a sweet snack or treat. Cut them into as big or small pieces as you prefer. I cut my marshmallows into about 24 pieces. The size of your pan will determine the size of your marshmallows. The smaller the dish, the larger the marshmallow. You can use an 8 x 8 dish or or even a large glass Tupperware dish.


Maple Syrup: there are about 212g of sugar per batch. Cut into 24 pieces that’s about 9g of sugar per pillow marshmallow. (See Maple Syrup directions above)

NuNaturals Pumpkin Spice Syrup: there are 0g of sugar in the whole batch, making that 0g of sugar per marshmallow. Hah!


prep time: 5 min

cook time: 10 min


1/2 cup water

1 1/2 TB Arrowroot Starch, divided

1 packet Color Kitchen Foods Orange Coloring

For photos of each step see THIS MARSHMALLOW RECIPE.


In a large mixing bowl, add gelatin and water, stir and allow to sit while you prepare the syrup.

Prepare a small glass dish or 8 by 8 pan with parchment paper. Lightly spray it with olive oil or coconut oil spray and about 1/2 TB arrowroot starch.

Have a hand mixer or stand mixer ready to go, plugged in and ready to turn on the moment it’s needed. You can't waste any time in between steps.

In a medium size sauce pan, add the whole pouch of NuNaturals Pumpkin Spice Syrup and turn on medium heat. Allow it to reach boiling point and bubble for about 20-30 seconds and then turn off heat. This could take up to 2-3 minutes.

Pour the hot syrup slowly into the large mixing bowl of gelatin and water (which will have hardened — that’s okay!). As soon as syrup is poured in, turn hand mixer on and mix at a low speed for about 20 seconds to break up the hardened gelatin.

Crank the mixer up to HIGH speed and mix for about 6-7 minutes. After about a minute of mixing, pour in a packet of Color Kitchen Foods Orange Food Coloring. It will turn white after a few minutes of mixing and thicken quickly so watch it. Depending on how fast your mixer is, the time could vary.

Once the outside of your mixing bowl has mostly cooled and your mixture is thick & glossy, pour it into the prepared baking dish. It should POUR or fall with grace. If you have over mixed it then it will harden pretty fast.

DON’T WORRY — it’s not too late to fix your marshmallows if they have hardened too fast. If you’re using a glass mixing bowl, pop it in the microwave (something I don’t normally use or recommend ever) and cook it for about 10 seconds. This should loosen it up enough to pour into your baking dish.

Sprinkle about 1/2 TB arrowroot starch on top (optional).

Allow marshmallows to sit for at least 35-40 minutes at room temperature.

Remove marshmallows from the dish by lifting the parchment. Place on a cutting board and using a sharp knife, cut into desired shapes and sizes. Toss them in a bowl with remaining 1/2 TB arrowroot starch so that each side is coated. This will prevent them from sticking. You will find that most of it falls off anyway, this is why I don’t really count the carbs in the arrowroot starch.

Store in a mason jar in a dark, cool place for up to 7 days.


Tried this recipe tonight but I prefer monk fruit to stevia so instead of a pouch of nunaturals syrup I made a PS monkfruit syrup by boiling 1 cup of monk fruit and 1 cup of water with about a tablespoon and a half of pumpkin pie spice until the monkfruit was dissolved. I used 6.6 oz of it EXACTLY as you suggested with the nunaturals and the marshmallows turned out excellent!!! I LOVE this recipe. thank you so much :)

Aug 24, 2021
Replying to

awww thanks so much for taking the time to comment on my recipe! im so thrilled you loved them and truly you made my day! happy pumpkin spice marshmallow season! :)


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About Me

Hey! Welcome to Krysten's Kitchen... I guess I can say, "my kitchen." I am all about creating delicious recipes that are made with yummy, real ingredientsI love recreating old family favorites, sweets and everything in between. You'll find a touch of Disney, lots of amazing products and laughter along the way. I launched Krysten's Kitchen with the mission to share my years of research on healthy alternatives to everyday foods that most people can no longer eat due to dietary restrictions, food allergies or special eating lifestyles. 


In 2018, I received the Rising Star Award at ShiftCon & in May 2019 I lobbied on Capitol Hill with the Organic Trade Association and in October 2019 I received the Best Healthy Recipes Blogger at ShiftCon. You can learn more about me, my family and my story, here.

Welcome to Krysten's Kitchen. I hope you'll stay and eat awhile.

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