There’s nothing quite like a good keto ice cream on a hot day as a sweet treat. This is the ultimate healthy alternative for your sweet tooth whether you're on a keto diet or low carb diet or just looking to reduce your added sugar intake.
Traditional Ice Cream versus Homemade Frozen Yogurt
When ice cream cravings hit, good options for a healthy dessert need to be available to you so you stick to your weight loss goals. Having a small container of a low carb option ready in your freezer or to be made quickly is how you can make this way of life more sustainable.
Ice cream has at least 10% milk fat coming from using heavy whipping cream and would not be ideal to consume while on a ketogenic diet since regular sugar is added so it will spike your blood sugar and kick you out of ketosis.
Frozen yogurt uses cultured milk as the main ingredient and no cream. Since the cultures don't survive when frozen, there are no probiotic benefits like from plain Greek yogurt or regular plain yogurt.
Carbs in ice Cream and Frozen Yogurt
1 cup of vanilla ice cream using the Cronometer app has 273 calories, 4.6 grams of protein, 31.1 grams of carbs and 14.5 grams of fat.
1 cup of vanilla frozen yogurt has 261 calories, 4.3 grams of protein, 44 grams of carbs and 8.9 grams of fat.
Our keto frozen yogurt recipe has a rich chocolate flavor and just 73 calories, 10 grams of protein, 8 grams total carbs, 3 grams of fiber and 1 gram of fat. Just 5 g net carbs per serving.
Detailed instructions as well as detailed nutritional information is below in the recipe card.
Can I make this without an ice cream machine?
This Low Carb Keto Chocolate Frozen yogurt can be made in an ice cream maker or if you don't have one, instructions for a no-churn version is below.
In my opinion an ice cream machine does make for a creamier texture, but you will still get a creamy texture with the no churn method.
Low-Carb Sweeteners
If you’re not familiar with Allulose, it’s the BEST for low carb froyo and ice creams. Granulated erythritol and even powdered sweetener can set like a brick, but Allulose will leave your froyo smooth, with a creamy texture as opposed to icy and also has less of an aftertaste.
Stevia Glycerite is a nice alternative to regular liquid sweetener and some find it doesn't have any aftertaste but you should only use a small amount as it is much sweeter than Allulose or erythritol.
Feel free to use my Sweetener Guide & Conversion chart to determine how much of another sweetener to use.
The best thing to perfect the sweetness level you want is to always taste before churning or freezing the yogurt mixture. You can always add more sweetener but you can't take it away if you add too much so be sure to start with a small amount.
Can I use maple syrup or coconut sugar instead?
You can use any sweetener you like but both maple syrup, and coconut sugar are still sugar and will not only raise the carb count in this recipe but will spike blood glucose levels. When you're blood sugar is spiked, not weight loss will happen.
It's a good idea to test your own blood glucose levels after eating any delicious dessert even if it's low carb or keto because everyone is a bio-individual and will react differently to certain carbohydrates.
The best way to know is to simply test yourself using a glucose and ketone monitor.
Low-Carb Recipes for Ice Cream and Frozen Yogurt
Dairy Free Keto Chocolate Ice Cream
Low Carb Keto Butter Pecan Ice Cream
No Churn Keto Vanilla Ice Cream
Peanut Butter Cheesecake Ice Cream
Low Carb Keto Chocolate Frozen Yogurt
No Churn Low Carb Keto Chocolate Frozen Yogurt
Ingredients
- 2 cups plain Greek yogurt full fat
- ½ cup unsweetened cocoa powder (or raw cacao)
- 2 teaspoon vanilla extract
- 3 tablespoon Allulose syrup or allulose powder (or more to taste)
Instructions
No Churn Method
- Add all the ingredients to a food processor and process until smooth, scraping the sides as needed with a spatula. Option to place all the ingredients in a bowl and use an electric hand mixer or high speed blender.
- Taste and adjust sweetness to taste. Scoop the mixture into a freezable airtight container. Cover with cling wrap or a lid, and freeze for 1 hour. Transfer the mixture to a square 9-inch pan. Cover with cling wrap, and freeze for 1 hour.
- Remove the pan from the freezer and stir using a fork then spread evenly again with a spatula. Cover again, and place in the freezer for 4 - 5 more hours, repeating the process of stirring the yogurt every 60 minutes.
- Scoop with an ice cream scoop.
- If frozen overnight, remove the yogurt from the freezer 10 minutes before serving to allow it to soften. Note, you need to stir it every 60 minutes for at least 5 hours for a nice smooth soft serve texture, then you can allow it to freeze solid and just remove for 10 minutes before scooping.
Ice Cream Maker Method
- Place the canister in the freezer overnight.
- Add all the ingredients to a food processor and process until smooth, scraping the sides as needed with a spatula. Option to place all the ingredients in a bowl and use an electric hand mixer or high speed blender.
- Taste and adjust sweetness to taste. Add the mix to an ice cream maker and churn according to the manufacture instructions. Serve immediately for soft churn, or place in the freezer for 1 - 2 hours until frozen. Allow to come to room temperature for 10 mins then scoop.
Storage
- Freezer in an airtight container in the freezer for up to 3 months.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Rebekah J Schoudt
Thanks for the recipe! Would I be able to use a different sugar free sweetener? Thanks!
Brenda
As I mentioned above, the best for soft ice cream that doesn't set hard as a brick after freezing is the Allulose but if you use another sweetener, you could add 1 tbsp of either vodka or MCT oil which can help it not become so icy and hard to scoop.
Julia
could I sweeten this with honey or maple syrup instead of allulose. it isn't sold in Canada and I'm not kept. just wanted a good no churn Froyo recipe
Brenda
Sure! Just add a small amount to taste before freezing.
David
Allulose syrup give me abdominal discomfort. Is swerve sweetener okay to use for this recipes?
Brenda
As I wrote above about the different sweeteners Swerve is erythritol so this will set hard as a brick using that. You could add 1 tbsp of MCT oil or vodka if you use Swerve which will help it not set so hard and you can't scoop it.
Bonnie. Edney
I'm going to try the No Churn, Low Carb Keto chocolate...frozen yogurt.
There are several recipes you've listed.
Thank you
Marla
by all you lost powder, do you mean powdered as in confectioners style? would BocaSweet work? I have both powdered and granular versions