Quick Answer
Most puffed marshmallows are gluten-free. The main ingredients in puffed marshmallows are corn syrup, sugar, modified food starch, and gelatin. None of these contain gluten. However, some brands may use wheat starch or maltodextrin as an ingredient, which would contain gluten. To be sure a particular brand of puffed marshmallows is gluten-free, check the ingredients list and look for a “gluten-free” label on the packaging.
Ingredients in Puffed Marshmallows
The primary ingredients in most puffed marshmallows include:
- Corn syrup – Provides sweetness and moisture retention
- Sugar – Adds sweetness and structure
- Modified food starch – Helps provide the fluffy texture
- Gelatin – Gives marshmallows their characteristic chewy texture
- Natural and artificial flavors – Enhance the sweet marshmallow taste
- Artificial colors – Give puffed marshmallows their bright white color
None of these common ingredients contain gluten. Corn syrup, sugar, modified food starch, gelatin, natural flavors, and artificial flavors are naturally gluten-free.
However, some brands may use ingredients that do contain gluten. These can include:
- Wheat starch – Adds structure and chewiness
- Maltodextrin – Provides bulk and thickening
Wheat starch is derived from wheat, which contains the proteins glutenin and gliadin. Maltodextrin can be derived from wheat, barley, or rye, all of which contain gluten.
So while the main ingredients in puffed marshmallows are gluten-free, the presence of wheat starch, maltodextrin, or other gluten-containing additives can make some varieties unsafe for people with celiac disease or gluten sensitivity.
Are Major Brands of Puffed Marshmallows Gluten-Free?
Many popular brands of puffed marshmallows are labeled gluten-free:
- Campfire Puffed Marshmallows
- Kraft Jet-Puffed Marshmallows
- Baker’s Angel Fluff Puffed Marshmallows
- Ashers Gluten-Free Puffed Marshmallows
These brands specifically state “gluten-free” on their packaging. Their ingredient lists confirm they do not contain wheat, barley, rye, or any derivatives that would contain gluten.
Other major brands like Lucky Marshmallows and Doumak Inc. do not make any gluten-free claims on their packaging. But their ingredient lists also appear to be free of gluten-containing ingredients.
Generic store brand puffed marshmallows sold at chains like Walmart, Target, and Kroger typically do not provide any allergen or gluten information. These would require closer inspection of the ingredients statement to confirm they are gluten-free.
Campfire Puffed Marshmallows Ingredients
The ingredients listed for Campfire Puffed Marshmallows are:
- Corn syrup
- Sugar
- Gelatin
- Natural and artificial flavor
- Salt
- Ascorbic acid
- Artificial color
None of these contain gluten.
Jet-Puffed Marshmallows Ingredients
The ingredients in Kraft Jet-Puffed Marshmallows are:
- Corn syrup
- Sugar
- Modified food starch (corn)
- Gelatin
- Natural and artificial flavor
- Tetrasodium pyrophosphate (whipping agent)
Again, these ingredients are all gluten-free. The modified food starch is specifically derived from corn rather than wheat.
Angel Fluff Marshmallows Ingredients
Baker’s Angel Fluff Marshmallows list their ingredients as:
- Corn syrup
- Sugar
- Modified cornstarch
- Water
- Gelatin
- Natural and artificial flavor
- Artificial color (blue 1, yellow 5, yellow 6)
- Potassium sorbate added to retain freshness
The use of modified cornstarch rather than wheat starch makes these marshmallows gluten-free.
Are Homemade Marshmallows Gluten-Free?
Making homemade marshmallows is a fairly simple process that typically uses just a few ingredients:
- Unflavored gelatin powder – Provides the chewy marshmallow texture
- Granulated sugar – Main source of sweetness
- Light corn syrup – Adds moisture and stability
- Water
- Vanilla extract (optional)
None of these basic homemade marshmallow ingredients contain gluten. So homemade marshmallows made with just these components would be gluten-free.
Be aware that some homemade marshmallow recipes call for using wheat starch or flour to replace some of the cornstarch. These recipes would result in gluten-containing marshmallows.
When making or adapting a homemade recipe, be sure to use pure corn starch and avoid any added flours or starches derived from gluten grains. This will keep the marshmallows gluten-free.
Are Puffed Marshmallows Safe for a Gluten-Free Diet?
Most puffed marshmallows are safe to eat on a gluten-free diet. The main ingredients like corn syrup, sugar, and gelatin are naturally gluten-free. Major brands that label their puffed marshmallow products “gluten-free” go through additional processing and testing to ensure no gluten cross-contamination.
However, there are still some risks around puffed marshmallows and gluten, including:
- Generic brands may use wheat starch or maltodextrin as an ingredient, which would contain gluten. Check labels!
- Manufacturing errors could lead to undeclared wheat/gluten.
- Shared equipment may increase risk of gluten cross-contact.
To stay safe:
- Verify ingredients lists for wheat, barley, rye, maltodextrin, etc.
- Look for a “gluten-free” label from a trusted brand.
- Contact the manufacturer if you have any concerns.
With precautions, most puffed marshmallows can be enjoyed as part of a gluten-free diet. But individuals with celiac disease or wheat allergy should vet specific products carefully before consuming.
Puffed Marshmallows With Alternative Flours
There are some puffed marshmallow varieties that use alternative gluten-free flours instead of cornstarch, including:
- Oat flour marshmallows
- Coconut flour marshmallows
- Almond flour marshmallows
- Chickpea flour marshmallows
These alternative puffed marshmallows replace a portion of the cornstarch with other gluten-free flours. This adds unique texture and flavor profiles. Oat flour gives marshmallows a hearty, grainier bite. Coconut flour provides tropical, shredded coconut flavor.
While the flours are gluten-free, it’s still important to check labels to ensure purity and no gluten cross-contamination during processing. Homemade puffed marshmallows made with verified gluten-free oat, coconut, almond, or chickpea flour can be enjoyed on a gluten-free diet when prepared carefully.
Puffed Marshmallow Snack Ideas
Puffed marshmallows can be used as an ingredient in a variety of fun gluten-free treats and snacks. Here are some gluten-free ideas:
Gluten-Free Marshmallow Treats
Combine puffed marshmallows with gluten-free crisp rice cereal and melted chocolate or butter. Press into a pan and let cool to create marshmallow treats without gluten.
Marshmallow Candy Apples
Dip apple slices into caramel, then roll in puffed marshmallows to coat. Let set before serving for a fun gluten-free twist on candy apples.
Cocoa Puffed Marshmallow Trail Mix
Mix puffed marshmallows together with roasted almonds, cashews, dried cranberries, and dark chocolate chips. Sprinkle with cocoa powder for an indulgent homemade trail mix.
Puffed Marshmallow Hot Cocoa
Add a few puffed marshmallows on top of a steaming mug of dairy-free hot cocoa made with almond or coconut milk. The marshmallows will melt and add sweetness.
Puffed Marshmallow Popcorn Balls
Cook gluten-free popcorn on the stovetop with coconut oil. Toss popcorn with marshmallows while hot and shape into balls to cool for a handheld popcorn snack.
Should You Toast Gluten-Free Marshmallows?
Many people enjoy toasting marshmallows over a campfire or fireplace for an irresistible gooey texture. This is fine to do with gluten-free puffed marshmallows for an added flavor.
However, there are some precautions to take when toasting gluten-free marshmallows:
- Make sure no gluten-containing graham crackers or other items contact the marshmallows during roasting.
- Use a designated gluten-free roasting stick that has not handled bread or wheat-based items.
- Do not toast over an open fire where gluten bread products were cooked.
With care not to cross-contaminate, toasting can provide that signature campfire flavor to gluten-free puffed marshmallows. Roasting over an indoor fireplace is lower risk than outdoor campfires where cross-contact is harder to control.
Are Marshmallows Dairy-Free?
Most puffed marshmallows are also dairy-free, making them safe for people with milk allergies.
The primary ingredients – corn syrup, sugar, modified food starch, and gelatin – do not contain milk or milk derivatives. While gelatin is derived from animal collagen, it does not contain the milk sugar lactose that would be problematic for people with dairy issues.
Some specialty marshmallows are made with whipped egg whites or even butter, which would make them unsuitable for a dairy-free diet. But common puffed marshmallows only contain trace amounts of dairy due to shared manufacturing equipment. Always check labels carefully for any dairy-based ingredients.
Where to Buy Gluten-Free and Vegan Marshmallows
For people who need to avoid both gluten and animal products, look for puffed marshmallows that are certified gluten-free AND vegan. Brand options include:
- YumEarth Organic Vegan Marshmallows
- Chicago Vegan Foods S’mores Puffs
- Sweet & Sara Vegan Marshmallows
- Trader Joe’s Vegan Marshmallows
These brands replace the gelatin with plant-based gums and starches to provide the fluffiness and stretchy texture marshmallow lovers enjoy. Available at many grocery and health food stores.
You can also make homemade vegan marshmallows using gluten-free starches and gelling agents like agar flakes or xanthan gum. See recipes online.
The Bottom Line
Most major brands of puffed marshmallows are gluten-free and safe to enjoy in moderation on a gluten-free diet. But it is still important to read packaging carefully, look for gluten-free certification, and contact brands with any questions to stay safe from cross-contamination risks. Homemade marshmallows can also be prepared gluten and dairy-free. With the right ingredients and precautions around preparing and serving, marshmallows can be a fun gluten-free dessert.
