How To Make Healthy(er) S’mores!

How To Make Healthy(er) S’mores!

We are in the midst of summer, with Labor Day Weekend around the corner! I don’t know about you, but for me, Labor Day is all about, camping, hiking, and s’mores by the fire. That’s right, I’m a Registered Dietitian and I eat s’mores! Like many dietitians, I am always trying to find ways to keep my favorite foods around but give them a little tweak to make them healthier! But before we get to that healthy twist, let’s talk about where s’mores came from, to begin with.

A Bite-Size History

According to National Geographic, no one seems to agree on where s’mores came from, or who named them. But the first official mention of s’mores was way back in 1927 when a recipe for “some mores” was in the Tramping and Trailing with the Girl Scouts, a guide for girl scouts (1). This gave the girl scouts an idea for a tasty treat to enjoy over the evening fire.

By the time the recipe for “some mores” was in the Girl Scouts guide, the marshmallows they were eating were pretty close to the mallows we know and love today! But between the mid and late 1800s, marsh mallows were made from marsh mallow sap. It was whipped into a meringue-like froth with egg whites and sugar and pouring it into molds to form spongy sweets (1). They were very expensive and only the elite could afford them, leading to a less expensive gelatin-based version so that the masses could enjoy them.

We Still Love Our S’mores

People are still enjoying marshmallows today and there are lots of options to choose from. Most people are familiar with the traditional marshmallows, made with corn syrup and gelatin, and you can now buy a vegan version that is a little healthier for you! Trader Joes carries a delicious vegan marshmallow. While traditional marshmallows are made with corn syrup and gelatin, these mallows are made with tapioca syrup and sugar.

Our Favorite Healthier Alternative

Just like there is a healthier option for your mallows, you can also find a healthier version of the graham cracker. Your typical graham cracker is made with refined flours and is low in fiber. Considering we will be piling those crackers with sweets, it may be helpful to choose a cracker that’s a little healthier. A good alternative would be Annie’s Homegrown Organic Grahams. They are made with whole-wheat flour and have more fiber.

Fresh Twist on a Sweet Treat

No s’more is complete without chocolate. Typically, people reach for milk chocolate, which is high in saturated fat and added sugars. Choosing dark chocolate helps to make the sweet treat a little lower in saturated fat and added sugars.

Finally, you can really fancy up your s’mores by adding in a small portion of seasonal fruit. Choose your favorite for a bright burst of flavor. Think strawberries, raspberries, or blueberries. Yum!  

We’ve customized this classic summer treat to fit your health goals. We also offer customized vitamin packs to help you reach those goals. Take our free online assessment to get personalized supplement recommendations based on your health, age, lifestyle, diet, and prescription medications. Get s’more of the nutrients your body needs every day!


  1. Rupp R. The Gooey Story of S’mores. The National Geographic Website. August 14, 2015. Accessed August 6, 2019.

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