Get two new free healthy recipes each week. Sign Up

Vegan Marshmallow Fluff

This healthy vegan marshmallow fluff is going to rock your world…

Aquafaba Vegan Marshmallow Fluff
pin-it

Sweetener of choice

+

Water from a can of chickpeas

=

Homemade marshmallow fluff ????

Vegan Marshmallow Fluff without corn syrup or egg whites. Full recipe: https://chocolatecoveredkatie.com/2015/04/30/healthy-vegan-marshmallow-fluff/
pin-it

Crazy, right?!

I can’t take credit for this brilliant “bean liquid egg whites” discovery.

The idea was sent to me in a facebook message earlier this year by a reader who discovered you could whip up the liquid from a can of garbanzo beans with sugar to form stiff peaks then pipe the mixture out and bake it into vegan meringues.

Since readers often write to tell me their own recipe ideas or experiments, I didn’t think too much about the message at first, especially since meringue and I have always been more of acquaintances than friends.

However, a few months later when I noticed some of my friends posting stunningly beautiful chickpea vegan meringues on instagram, suddenly I was intrigued.

No corn syrup, no powdered sugar, no raw eggs. You will NEVER believe the 2 ingredients! Full recipe: https://chocolatecoveredkatie.com/2015/04/30/healthy-vegan-marshmallow-fluff/
pin-it

Healthy Vegan Marshmallow Fluff

Then another reader left a comment on the blog asking if I’d tried bean meringue yet and mentioning that chickpea liquid–commonly referred to as aquafaba–has been used as an egg replacer since as early as in a 1968 cookbook (Ten Talents, by Rosalie and Frank J Hurd).

Wait… so it can be an egg replacer in other things besides meringue?!?

Like crepes?! Or baked goods??

So many ideas are swirling around in my head right now…

vegan meringue
How To Make Homemade Marshmallow Fluff
pin-it

Christina’s message had mentioned whipping the liquid with fine sugar to form meringue, but I wanted to know if the aquafaba would also work with a liquid sweetener.

Only one way to find out! Seven minutes in, my pseudo meringue still looked like water, and I was almost ready to give up and throw the whole thing out.

But—magically at minute 9—it began to thicken… and thicken… and thicken even more!

Above – watch the video of how to make vegan marshmallow fluff

I had a baking sheet all ready to go for the meringues…

The only problem was that I just couldn’t seem to stop dipping my spoon into the airy cream.

It was just like marshmallow fluff!

No corn syrup, no powdered sugar, no raw eggs. You will NEVER believe the 2 ingredients! Full recipe: https://chocolatecoveredkatie.com/2015/04/30/healthy-vegan-marshmallow-fluff/
pin-it

Ideas for ways to use this healthy marshmallow fluff include:

Homemade s’mores, as frosting for cupcakes or my Vegan Chocolate Cake Recipe, in fluffernutter sandwiches… the possibilities go on and on!

Easy Two Ingredient Vegan Marshmallow Fluff Recipe
pin-it

Edit – There’s also now a version for Chocolate Marshmallow Fluff!

Pin it now to save for laterPin Recipe

Vegan Marshmallow Fluff

This ridiculously easy vegan marshmallow fluff can be made with just two ingredients.
4.81/5 (31)
Total Time 12 minutes
Yield 3 cups

Ingredients

  • 1 can chickpeas or white beans (15oz)
  • 1/3 cup sweetener of choice, such as agave, fine sugar, or xylitol for sugar-free
  • optional pinch cream of tartar, for stabilization

Instructions

  • Open the can of beans and drain just the watery part into a stand mixer or a large mixing bowl. (Save the actual beans for a different recipe. If you need inspiration, here are 50+ Healthy Uses For Canned Beans.) You should have about 1/2 cup chickpea liquid. Add all other ingredients, and beat with an electric mixer or in a stand mixer for 12-16 minutes. It will look thin for quite a while—and you’ll probably be cursing me—but don’t give up hope! Mine really began to thicken around minutes 10-11. Cover and refrigerate any leftovers. It separates overnight, but re-beating works perfectly. (I’ve not tried this recipe without beaters, but you are free to experiment. The sugar version can be baked into meringues; I haven’t tried baking the liquid-sweetener version.) I’ve tried this healthy marshmallow fluff with both regular and unsalted bean liquid and can’t taste a big difference, so use whatever you have on hand.
    View Nutrition Facts

Notes

Also be sure to try this Coconut Whipped Cream Recipe.
 
 

Have you made this recipe?

Tag @chocolatecoveredkatie on Instagram

More Vegan Recipes:

Vegan Brownies

Vegan Cheese Sauce

Vegan Breakfast Recipes  – 50 Vegan Recipes

Vegan Quinoa Recipe

And now I’m going to go work on some homemade Mallomars…

4.81/5 (31)

Rate this recipe

Published on April 30, 2015

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
featured on The 
Today Show, CNN, 
Fox, The 
Huffington Post, and 
ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day!

Learn more about Katie

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes

Popular Right Now

Reader Interactions

323 Comments

Leave a comment or reviewLeave a rating
      • Lulu says

        How long does it keep in the fridge?? I’m guessing from comment above it doesn’t? Thinking of using it on my vegan sweet potatoes (trying your recipe of course!) but wanted to make the fluff in advance. Thx!!

    • Barbara Turner says

      Probably it will! I made it and it was disintegrating into a watery texture by the late evening and I made it at 5 p.m. so no I don’t reccomend this for cake icing. I’m just wondering if cream of tartar wouldn’t keep it thickened. Try that and let us know. I wish I’d thought of then.

  1. Dana says

    There have been so many marshmallow recipes being posted now. I’m glad I got to see your version Katie! Could this be made with xylitol or date sugar?

    • Chocolate Covered Katie says

      I’ve not tried it with either of these two sweeteners, but maybe either experiment or do a google search to see if someone has made vegan meringue with one of them and blogged about it. Be sure to report back if you experiment!

    • Olivia says

      I’ve tried meringues ( french style not swiss style like this ) with xylitol ( normal egg whites ) and it’s taken ages to dry out. Like 2, 3 days ages. So I’m assuming this would too. Oh and they taste like mint chewing gum due to the cold taste you get w/ xylitol. Some like it others don’t. Haven’t tried it with date sugar though.

    • Janet Robertson says

      Please please do not use Xylitol for ANY reason ! It is deadly to dogs and since they love the taste…many have died from finding gum, candy, mints , cookies made with Xylitol !! Of course dogs will go into cupboards, purses , backpacks and totes…often containing such a sweetened goodie..and very little can kill them ! This is well documented and I’m asking that you not advise people to use this sweetened for any reason and please share. ! THanks so much !

  2. Katy says

    This IS crazy…I need someone else to make this. Like now. I am at work and don’t have my stand mixer OR a can of chick peas with me. I am trying when I get home either way! I bet it would be a lovely if you added some fresh strawberry juice to it. Yummm

  3. Paige says

    I’m totally thinking lemon flavored meringues!!! … But I wonder if you bake these on low the same way you cook egg white meringues? So curious to try this!!!!!!

  4. CRobins says

    Two questions: first, can this be made by soaking dried chickpeas (or white beans) overnight and using that water?? rather than from a can? and two, has anyone tried with coconut nectar as the sweetener?

        • Chocolate Covered Katie says

          I’ve only used canned, but be sure to report back if you try with homemade beans! Or you could try googling to see if anyone has used non-canned liquid.

          For the meringues, I just baked them as if they were egg meringues (using instructions for a non-vegan recipe). I didn’t write down a recipe, but I’m sure there are other vegan bloggers who have posted recipes for how to make chickpea meringues. I’m always hesitant to give links to recipes I haven’t personally tried, but here’s one I found from a quick google search just now: http://thevegancookiefairy.com/2015/03/15/coconut-lemon-meringue-pies/

          • Rebecca says

            Please remember that this isn’t soaking water but water of beans that have been soaked overnight *and* cooked. I highly doubt soaking water will work. Some companies use a lot of salt in the cooking water and others use kombu. I don’t which ones work the best or if this even matters — you’ll simply need to experiment. (If the water with kombu works, this is the healthier option.)

            If you do use canned beans, please remember to make sure that your beans are from a BPA-free canned. Unfortunately, it’s still the norm to use BPA-lined cans. A list of manufacturers that don’t use BPA-lined cans (current as of January) can be found at http://bit.ly/1E0o5Hn.

            Good luck and please let us know what you discover!!

          • Ayumi says

            I actually did cook some soaked chickpeas two days ago and was curious whether the cooking water would work as the liquid from canned beans. I didn’t add anything to the cooking water and let them cook for about 1 hour. When I beat the liquid it became considerably thicker and whitish like in Katie’s pictures, but I think it was too diluted, so I should have used less liquid for cooking. But in general it was very promising, just didn’t go as thick as in the pictures (but I also didn’t add so much sweetener because I already felt that the liquid was pretty thin and not the way it looks from canned beans). So much from my side, I guess it’s well possible with normal cooking liquid. 🙂

          • Talbot says

            Maybe the ability of the mixture to stiffen up comes from a component of the kombu similar to agar agar? I’m just guessing, but that would make a lot of sense.

          • Rebecca says

            Talbot, it looks like you can use beans cooked in either salt or kombu — both work equally well. It doesn’t look like it’s a component of the kombu causing the mixture to stiffen.

          • Valerie says

            Yes, very important to NOT use the soaking liquid. For chickpeas, perhaps the worst effect would just be flatulence. But for some beans (like red kidney beans), you could get very ill. When cooking dry beans, always soak them, then always throw that water away, and always rinse the bejeebers out of the soaked beans before you cook them.

          • Cindy says

            For the record, the water left over after cooking chickpeas does work. I’ve cooked chickpeas in my Instant Pot and used the liquid leftover (aquafaba) to make meringue cookies using Katie’s recipe with sugar, vanilla (plus almond extract). I piped the meringue into cookie shapes and baked them for 1.5 hours at 200 degrees (I think that was the temp – it might have been 175). I put chocolate chips in the centers of some (those were my favorite!) and sprinkled cinnamon on top of others. They turned out perfectly and lasted for nearly a week in a closed container.

            5/5

            5/5

      • CoyoteKitty says

        Lots of different opinions here about how to soak and cook beans, how much water, salt, etc, I’m trying to decipher it all! Those of you who have made this recipe with home cooked beans, could you post a recipe of sorts for your quantities and procedures from how you soaked to the finished product? Thanks!!

  5. A says

    Thank you for trying it with liquid sweetener! I am excited someone else tried it, because I don’t eat refined sugars and only kept seeing the chickpea meringue around the internet made with dry sugar.

    I also wanted to thank you for mentioning how you came up with this recipe and not taking credit for the garbanzo bean liquid egg replacer idea. I have seen SO MANY other bloggers post about this idea and act like it was their own brilliance, and it’s maddening to me that they’d try to deceive their readers like that and take all the credit for an idea that’s already been around the internet.

    So excited to start making vegan marshmallow fluff sandwiches now 🙂

  6. Maria says

    Hoorrraaayyy!!! This is just what I have been yearning and searching for!!! An easy egg- dairy- and nut/coconut-free marshmallow recipe (food allergies). Thank you so much!!! Now my daughter can have her first smore. Yay!

    • James says

      I looked through this list, and yours is the only one addressing s’mores. Did it work out well for you?
      Thanks!

  7. Susan L says

    Oh my gosh!,, I just made this yesterday myself! I saw someone else’s recipe online and decided to try it…all I had to say was wow… It was so good, I couldn’t beleieve it.

  8. TS says

    I’m so glad that you said we could use white beans instead. I’ve seen chick pea meringue before, but always skipped it because I’m allergic to chick peas 🙁 But now I can try this! I always discarded the liquid because it has preservatives in it, so is this really healthy?

    Anyway, love your recipes. You’re my go to person for vegan desserts.

  9. Lucie says

    Oh. My. God. (!!!) I have heard this was possible (also that you could make this by boiling sesame seeds and whipping up the resulting eh.. water/gooey thing) but I’ve never seen anyone actually make it! Looks like my next cooking project 🙂 Thank you so much for having the courage to try this out and show us it actually worked!

  10. michelle says

    I’ve made the meringue and made the fluff with xylitol instead of sugar. its good. I love seeing all the things people have created already

  11. Debra says

    Katie! Love that you posted this! I have been searching and searching to find the nutritional facts on the bean liquid (sometimes called aquafaba… there is a whole facebook page dedicated to “hits and misses” using it!) How did you find the nutritional info of the bean liquid? I am on a special diet where I have to log every carb/protein gram. I even called some companies that sell garbanzo beans and they couldn’t tell me the macros of just the liquid! Any help would be great!

    • Chocolate Covered Katie says

      Hi Debra,
      Based on the fact that half a cup of cooked beans and half a cup of canned cooked beans are listed at the same calorie count, and then taking into account the number of servings in a can and the total calories, it looks as if the manufacturers are calculating the water as having a minimal impact on total calorie count. Remember that nutrition labels are an estimate, never an exact science. (Nutrition labels in grocery stores are legally allowed to be as high as 20% off.) I’m not a doctor, so I can’t advise and would recommend you ask your doctor if it’s okay to count this water as zero or if he or she has an alternative suggestion for you.

      • Debra says

        Thanks for your response! I think when added, the water wouldn’t add anything, it is the sugars/carbs that “leech” off the beans that could be the issue. It certainly isn’t just water that we drain. I’ve tried to find info re: drained vs undrained so I can do the math, but I haven’t had success. Eden said the nutritional info on the label is for beans AND liquid, not drained beans. But when I search beans “drained” the counts are the same. Ack! Guess I will have to skip this magical recipe until I can figure it out! Love your site and all your recipes!

  12. Dianne says

    I cook a lot of garbanzo beans and never buy the canned. Normally my hubby drinks the liquid but have just told him that he does not get the next batch (today). My question is did you try it with cooked beans Katie? Is there any variation to your recipe. I am so excited to try this not to bake meringue but to frost or top desserts with, as you said… OH the possibilities, so exciting. And as an egg replacer? WHAT!!! YAY!!

  13. Debra says

    Sorry if this is a repeat post. My browser blipped or something! Just wondering where you found the nutritional information for the bean liquid? I’ve been following a facebook page all about using it “Vegan Meringue- Hits and Misses”. But I cannot find the nutritional info for just the liquid! I even called a few companies that sell garbanzo beans and they couldn’t tell me. I have to track all my fats/carbs/protein grams. Thanks for posting this! Hoping I can use it as a lower protein alternative to egg whites!

  14. Chani says

    My jaw dropped when I saw the recipe! Thanx so much for making it with liquid sweetener:). I wondering if you can use black bean can liquid. Cuz I’m thinking to make black bean brownies and top it with the marshmallow stuff. Btw, the black bean brownies are the best gf cake recipe I’ve ever made. Thnx sooooo much!

  15. Sherlock says

    Can I just use a blender like a Ninja or Magic Bullet to whip it all up? Seems like it would take half the time.

    • Emma says

      I haven’t tried this recipe (yet! it’s on tap for the weekend!) but I use my Cuisinart food processor to whip up egg whites for meringues and things and it works perfectly. Just make sure everything is extra-clean without a trace of fat or anything on the equipment, or you really will be beating for forever.

    • Bob says

      I tried doing it in the blender, but the mixture got too hot. So I put the mixture in the fridge to completely cool, and it worked with the hand held beaters.

  16. Jessica says

    I’m not vegan but never make meringues because egg whites alone rob your system of biotin. Considering that I was planning on making roasted chickpeas this weekend, I’ll definitely be trying some variation of this.

  17. Nicole R. says

    Wow, I read a lot of vegan food blogs and I have never heard of this! I never buy canned beans because making them from dried is so much cheaper. It might be worth making an exception for lemon meringue pie, but I too am interested in whether this might work with the cooking liquid from homemade. I imagine it could vary widely based on how much water you use for the amount of beans? I hope lots of people try it and report back!

  18. Erika says

    I have always heard you should rinse canned beans really well because the liquid on them can cause painful gas. Is that just a wives tale? If not, this recipe could be painful. 🙁 maybe that is just black beans and the white ones are different?

    • Chocolate Covered Katie says

      I have heard that you need to cook raw beans fully because of the gas issue, but I hadn’t heard you need to rinse canned beans so unfortunately I can’t answer this question. It hasn’t seemed to be a problem for anyone I know who has tried it.

      • Erika says

        I surfed around the internet to see what I could find about it. Some say that the bean water contains a particular sugar, oligosaccharide, that the human body can not break down and thus causes gas. Others say the bean water is full of sodium or preservatives. Still others say that bean water is perfectly healthy for you. I guess it can’t be as bad for you as all the artificial stuff you find in most things these days. Certainly worth trying your recipe when the ingredients are something we typically throw away; who doesn’t love free?! Thanks for all of your great recipes and hard work!

    • Kayla says

      I am a Registered Dietitian. I have never tried bean liqiid either because as a student we learned that bean juice contains Stachyose and Raffinose, Oligosaccarhides/sugars that cause cramping and bad gas. If no one else has this issue though, i would love to try this recipe!

      • Heather says

        I thought this was just the soaking juice that caused cause, which you drain before cooking dried beans. I used the bean liquid in my hummus and it doesn’t bother me. I have a lot of digestive issues, but related to other foods: dairy, soy, wheat, …

  19. Ursula says

    Awesome idea! Mine turned out more like whipped cream, so I made strawberry parfaits. I took a photo but can’t figure out how to post.

  20. Deb says

    World rocked 🙂 I would not have guessed chickpea water was so useful! Here, I have been just literally throwing it away!!

  21. Goose Wohlt says

    Nice work. Variations on this recipe and other low glycemic fluffs ( as well as answers to all the questions your commenters are asking ) are available in the original discussion group. Please consider adding a link to the group in your post, so that everyone knows where to go to contribute and join in on the fun: http://www.facebook.com/groups/VeganMeringue/. It’s only through our open sharing spirit that these recipes are reaching as wide an audience as we have now, and attribution is key to making that happen. Read more at http://aquafaba.com/community.html and come share!

    • Chocolate Covered Katie says

      Wow, that facebook page is fantastic! Thank you for sharing! I would be happy to share the link to answer the commenters, but do you have a specific post you can link me to that answers their question about homemade beans (or the other questions they have)? I like being as specific as possible when replying to readers to avoid confusion on their end. Or, please feel free to reply to them with links any time you have one! I know some bloggers don’t appreciate when commenters leave links, but my policy is the opposite. There are many times I don’t have the answer to a commenter’s question, and I’m always grateful when someone chimes in who does!

      • Daniela says

        They are working on a q&a but right now there is a post at the top of the page with links to the main recipes. It’s an amazing group! I recommend everybody to join it. Most questions are answered and no, they haven’t figured out how to make angel food cake yet.

    • Chocolate Covered Katie says

      It wouldn’t let me comment on the facebook post, but I did want to respond. I’m still shocked such a facebook post was published in the first place and that people on the same side of the vegan cause as me automatically assumed my intent in not referencing a group I didn’t know existed was malicious. I’ve always tried to give proper credit when an idea is not mine and had made a point in my original post to stress I was definitely not the creator of this brilliant chickpea idea, mentioning where I’d heard it and where I’d been told it had originally come from. When you left a respectful comment on my site, I was very happy to edit my post and include a link to this group, and I replied right away by saying I’d gladly change my post to include it.

      Then I clicked on your link before editing my words and was shocked to see a passive-aggressive post about my website right at the top of the page—liked by many people I’d respected for years (and apparently also liked by the person who created the vegan meringue facebook group)—claiming I was not giving credit where credit was due… to a forum I had no idea was the original source. Instead of respectful comments like yours, I started to receive comments on my own site laced with profanity and hatred. If this is the kind of thing the Vegan Meringue group and its members stand for, I don’t feel comfortable having a part or sharing it with my readers. The chickpea water is a fantastic idea, but I don’t want to unknowingly cause any more drama or negativity, especially among the very people working towards the same goal as me. Seeing as meringues and meringue pie have already been done by others, I promise not to post such recipes in the future on my blog. But please know that my original intent was never to hurt anyone or take credit.

      • Jennifer says

        Curiosity made me go searching for the post, and I have to agree it was a thinly veiled jab at this blog post, and also kind of ridiculous. Katie clearly listed her inspiration for this recipe, and even if she didn’t, does everyone who makes chocolate chip cookies have to link to Nestle or whoever it was that first discovered you can bake chocolate chips in a cookie and they won’t melt? I saw a lot of recipes on that facebook group that didn’t reference the person who first discovered pavlova meringue, brownies, etc. I’m also unclear how they are expecting everyone to magically know about their group and faulting people who don’t, but that’s another subject entirely.

        • Anonymous says

          I have to agree with Jennifer. Ideas are not the same thing as recipes. Every time someone wants to make a cookie pie with chickpeas, they shouldn’t have to link back to Katie’s deep dish cookie recipe unless they used her actual recipe. Every time someone wants to make a molten lava cake, they shouldn’t have to link back to Jacques Torres if they use their own recipe. And on and on.

          To clarify I don’t have a problem with Goose’s comment on this thread, just what some of the people in the facebook group wrote. I’m also not a vegan and appreciate honey being included here, as I don’t eat agave and would have just used regular marshmallow fluff with eggs if this option wasn’t presented to me.

          • Kaitlin says

            This just makes me so sad. Vegans should NOT be attacking each other. I’m sorry you encountered this, and for what it’s worth I had no problem with the wording of your post nor did I think it came across as if you were taking credit for the idea. Personally, I do not really care where the idea came from and I think what vegans should be more concerned about is not who gets the glory but the fact that vegan meringue is now a possibility! That is a victory for ALL vegans!

          • Gina says

            I wish you could ask those commenters how many people they’ve turned vegan. I’m willing to bet good money more people have become vegan due to your influence than due to theirs. I am one of them. Found your blog as an omni, and now I’ve been vegan for over 2 years all thanks to you! You are a perfect example of one small person changing the world for the better.

  22. Shannon says

    This is the coolest thing I have come across in a long time!! There are so many possibilities this could be used for!

    • P King says

      I assume that most of you readers have used chia seeds to replace eggs in your recipes.
      Just look up chia seeds on Google and you will find tons of information!

  23. Jenn says

    Katie, I have a challenge for you! I wonder if this recipe/method could be adapted somehow for frosting. I’ve been trying to figure out how to make a white or off-white frosting without refined sugar and without coconut. My kids don’t like coconut milk/cream/meat, and one doesn’t like chocolate (which would disguise the coconut sugar color), and haven’t heard of a way of making frosting from agave which is light in color (and I don’t want to use xylitol or stevia). I did see there is a powdered agave available but expensive and reviews say it’s not as sweet as sugar so you need to add something else. I hope you’ll take me up on this challenge! 🙂

    • Chocolate Covered Katie says

      Hi Jenn,

      This is actually thick enough that it can be used as frosting as-is. I topped chocolate cupcakes with it the other day for s’mores cupcakes and it worked perfectly! I’d only advise frosting just before serving.

    • Ann says

      If you google recipes for stabilized whipped cream, you’ll see that people use unflavored gelatin to keep it from running and such. I’m pretty sure a vegan gelatin or agar could be used in this to do the same thing!

    • Kay says

      I’m actually going to try this with a blended cauliflower to see if it has more the thick frosting consistency rather than the cool whip consistency. I’m very excited about all the ideas this recipe has put in my head. 🙂

  24. Mexiholic says

    Do they have to be canned. Would the liquid from crockpot garbanzos work? Or simply cooked garbanzos? What ingredient in the liquid causes the reaction to take place? A starch from the beans or some additive in the canning process? Just got me to wondering. Thanks!

Leave A Reply

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes