Keto Mud Hen Bars: A Sugar-Free, Gluten-Free Twist on a Classic Treat

If you’ve been craving a nostalgic Southern dessert but need to stay low-carb, these Keto Mud Hen Bars are the perfect sweet solution. With a soft, buttery cookie base, layers of sugar-free chocolate and ChocZero marshmallows, and a golden meringue top, this keto-friendly version of the classic Mud Hen Bar delivers all the gooey, chewy magic—without the sugar or gluten. Whether you're keto, gluten-free, or just watching your carbs, these indulgent bars will satisfy every dessert craving.

this recipe

Keto Chocolate Marshmallow Bars

Have you ever had a Mud Hen Bar?

These layered cookie bars are gooey, chewy, and irresistibly rich—a decadent Southern-style treat traditionally made with a cookie base, topped with marshmallows, chocolate chips, and a sweet meringue finish.

But if you’re living a keto, low-carb, or gluten-free lifestyle, traditional Mud Hen Bars are totally off the menu—until now.

I’ve created a Keto Mud Hen Bar recipe that keeps all the indulgent flavour and gooey magic but ditches the sugar and gluten. Using ChocZero sugar-free marshmallows and a few keto baking swaps, you can enjoy this old-fashioned dessert guilt-free.

These Keto Chocolate Marshmallow Bars are perfect for potlucks, birthdays, or just a cozy night in with a cup of coffee.

PS - If you can't buy sugar-free marshmallows, you can always use my Homemade Keto and Sugar-free Marshmallow recipe instead

Why You'll Love These Keto Chocolate Marshmallow Bars

This recipe is not just a keto-friendly twist—it’s also:

• Sugar-free - sweetened with erythritol and monk fruit
• Gluten-free - uses almond flour
• Super Easy - they only take minutes to put together and then in the oven they go!
• Make-ahead approved (even better the next day)
• Single serving size - I have made these in both an 8 x8 inch baking pan or into individual servings using a silicon muffin pan. Either way, these are absolutely delicious!

The texture is incredible: a soft cookie base with a caramelized top, melty chocolate throughout, and perfectly toasted sugar-free marshmallows crowning each bite. The flavour? Pure nostalgic indulgence.

Ingredient List for Keto Mud Hen Bars

To make these sugar-free Mud Hen Bars, you’ll need:

• Almond flour – for the gluten-free, low-carb base
• Flaxseed Meal – to help with texture and structure
• Butter – soft, unsalted, and preferably grass-fed
• Granular erythritol or monk fruit sweetener – for sweetness without the blood sugar spike
• Eggs – some for the cookie base, one for the meringue topping (Tip - split the egg yolks from the whites while they are cold and then let them come to room temperature!)
• Vanilla extract – adds warmth and depth
• Baking powder – gives the cookie layer a bit of rise
• Salt – to balance the sweetness
• ChocZero sugar-free marshmallows – the star of the show! Slice them if using large ones
• Sugar-free chocolate chips – any brand you like; ChocZero or Lily’s work great
• Brown sugar substitute – for that rich, caramelized layer under the marshmallows

How to Make Sugar-Free Mud Hen Bars

This is a layered recipe, so don’t be intimidated—it comes together beautifully, and each step is simple. Here's how to make these decadent keto-friendly dessert bars:

1. Preheat and Prepare

Start by preheating your oven to 350°F (175°C). Line an 8x8 or 9x9 baking pan with parchment paper for easy removal and cleanup. You can also use a muffin tin with liners or use a silicon muffin pan.

2. Make the Cookie Base

In a large bowl, cream together your softened butter and granular sweetener until light and fluffy. Add the egg and egg yolks (save the whites for the meringue!) and vanilla extract, mixing until well combined.

Gradually add the dry ingredients to the wet mixture, mixing until a thick, cookie-like dough forms.

Spread the dough evenly across the bottom of your prepared pan. It’ll be thick—use a spatula or damp fingers to press it flat.

3. Add the Toppings

Sprinkle a generous layer of sugar-free chocolate chips over the dough. Then, top with sliced ChocZero marshmallows. You want enough to get that gooey, toasted marshmallow texture but still see pockets of chocolate in between. At this point, some people like to add some chopped, toasted walnuts or pecans - feel free to do so if you wish!

4. Make the Meringue

In a clean, dry bowl, whip your reserved egg whites with a pinch of cream of tartar until stiff peaks form. This doesn’t take long with a hand mixer or stand mixer. Add in some sweetener and continue to beat until fully incorporated.

Gently spread the meringue over the top of the bars, being careful not to deflate it. You don’t need to cover everything perfectly—a little unevenness adds to the charm and helps some of the marshmallows peek through.

5. Bake to Perfection

Place the pan in the oven and bake for 25–30 minutes, or until the meringue is lightly golden, and the edges are set. The center should still have a bit of jiggle—it will firm up as it cools.

Let the bars cool in the pan completely before slicing. For cleaner cuts, refrigerate for 30–60 minutes before serving.

Tips for Perfect Keto Marshmallow Bars

• Don’t overbake. The center should remain soft and gooey—overbaking will dry them out.
• Use room-temperature eggs and butter. This helps everything mix more evenly.
• Let cool completely. These bars firm up as they cool, and slicing too soon will make a mess (a tasty mess, but still).
• Store leftovers in the fridge. These bars taste even better the next day!

Customization Ideas

Want to make your gluten-free Mud Hen Bars even more indulgent? Try one of these keto-friendly upgrades:

• Add pecans or walnuts for crunch and flavor
• Drizzle with melted keto chocolate for extra richness
• Swirl in some peanut butter or almond butter between the base and toppings

FAQ: Keto Chocolate Marshmallow Bars

Are these keto Mud Hen Bars kid-friendly?
Absolutely. They’re sweet, gooey, and full of chocolate and marshmallow flavor—what’s not to love?

Can I freeze them?
Yes, these bars freeze well. Slice and freeze individually for a quick grab-and-go treat.

Do I have to use ChocZero marshmallows?
They’re highly recommended for flavour and meltability. But if you have another keto marshmallow brand you trust, go for it.

Final Thoughts: Guilt-Free Comfort in Every Bite

These Keto Mud Hen Bars are a magical mix of soft cookie base, gooey marshmallow, rich chocolate, and sweet meringue. They’re nostalgic and satisfying, but without the sugar crash. Whether you’re low-carb, gluten-free, or just love a delicious dessert that won’t spike your blood sugar, this recipe delivers.

So go ahead—slice yourself a bar, brew a cup of coffee, and enjoy this modern take on a classic favorite. You’ve earned it.

Craving More Sugar-Free Desserts?

Check out these keto-friendly bar recipes next:

Print