Beat the Heat with Keto Popsicle Treats
/By: Laura Dority, RD
Summer is here and so is the heat. It’s hot, hot, hot and finding keto friendly popsicles is near impossible! Even popsicles labeled “sugar-free” are not necessarily carbohydrate-free and cannot be used for someone following a ketogenic diet for epilepsy. To solve this dilemma, we got creative and put together several different keto popsicle options. Some of these recipes are strictly for hydration while others will give you a “cool” option on getting in extra fat.
First, gather the following supplies:
Zipzicle ice pop bags – Reusable, easy-to-fill and hold about 3 ounces of fluid
Small funnel (helpful in filling the Zipzicle bags)
Mason jars or other container you can close tightly for shaking
Small food processor or blender (only if using an avocado containing popsicle)
Permanent marker (for labeling)
Hydration Popsicles
Ingredients:
Powerade Zero
Crystal Light or other sugar-free drink powder
Water
Heavy whipping cream
Monk fruit extract or other keto approved sweetener (optional)
If you are looking for a popsicle option just for cooling off and do not need any fat or calories than simply take Powerade Zero or Crystal Light and dilute them with water and freeze.
Powerade Zero Recipe (makes ~2 popsicles):
½ cup (4 oz) Powerade Zero
½ cup (4 oz) water
Crystal Light Recipe (makes ~10 popsicles):
1 individual packet
4 cups (32 ounces) water
A slight variation on these recipes is to add a little bit of heavy cream in place of some of the water. Additionally, you can add monk fruit extract for a little extra sweetness.
Powerade Zero and Heavy Cream Recipe (makes 1 popsicle):
¼ cup (2 oz) Powerade Zero
+ 2 Tbsp (1 oz) heavy cream
2 drops monk fruit extract (optional)
Nutrition: 1 popsicle is 100 calories and 12 grams fat
If you need a lower calorie option, add more Powerade Zero or Crystal Light and less heavy cream. Remember each Tbsp of heavy cream is 50 calories and 6 grams fat.
Creamsicle Popsicles:
Ingredients:
Diet, caffeine-free orange soda (flat)
Heavy whipping cream
Unsweetened almond milk (vanilla or plain)
Creamsicle Recipe (makes 1 popsicle):
2 Tbsp (1 oz) heavy cream
¼ cup (2 oz) flat diet orange soda
Nutrition: 1 popsicle is 100 calories and 12 grams fat
Again, if you need a lower calorie option, add more of the soda and less heavy cream. You could also use unsweetened almond milk in place of the heavy cream to make a very low-calorie popsicle.
Formula Popsicles:
Ingredients:
Avocado
Water
Unsweetened almond milk (vanilla or plain)
If you have access to a ketogenic formula such as KetoCal® or KetoVie™ you can make great tasting popsicles packed with nutrition. I used KetoCal® 2.5:1 Vanilla and KetoVie™ 4:1 chocolate with avocado for extra fat. My two-year-old (who doesn’t normally like avocados) kept telling me it tasted just like ice cream and asked for seconds!
KetoCal® 2.5:1 Avocado Recipe (makes ~ 5 popsicles):
1 container of KetoCal® 2.5:1 Vanilla
1 avocado
Blend together until smooth.
Nutrition: 1 popsicle is 140 calories, 13 grams fat, 3 grams protein, 5 grams total carbohydrate, 3 grams fiber (~2.6:1 ratio)
KetoVie™ 4:1 Avocado Recipe (makes ~ 5 popsicles):
1 container of KetoVie™ 4:1 Chocolate
1 avocado
Blend together until smooth.
Nutrition: 1 popsicle is 140 calories, 13.5 grams fat, 2.5 grams protein, 4.5 grams total carbohydrate, 4 grams fiber (~4.5:1 ratio)
Don’t want to use avocado? No problem. You can freeze the formula right out of the carton, or you can dilute with water or unsweetened almond milk for less calories and fat. For example, you could 1 oz of formula and 2 oz of water or unsweetened almond milk. This would cut your calories down from 140 per popsicle to ~45 calories.
Heavy Cream Popsicles:
Ingredients:
Heavy whipping cream
Water
Unsweetened almond milk (vanilla or plain)
Monk fruit extract or other keto approved sweetener (optional)
Another easy popsicle option is using different amounts of unsweetened almond milk and heavy cream with a keto approved sweetener.
Heavy Cream Recipe (makes 1 popsicle):
2 Tbsp (1 oz) heavy cream
¼ cup (2 oz) water
2 drops monk fruit extract (optional)
Nutrition: 1 popsicle is 100 calories and 12 grams fat
Unsweetened Almond Milk Recipe:
1/3 cup (3 oz) almond milk
2 drops monk fruit extract (optional)
Remember that unsweetened almond milk is a great way to get in your daily intake of calcium and vitamin D.
Honestly these recipes are just the tip of the iceberg of the endless keto options for popsicles that can be used for hydration and for adding extra fat into the diet. These recipes were so simple and easy to make that even my toddlers were able to help. After a few hours in the freezer they were ready to eat, and I had no complaints from the toddlers on that part either!
Leave us a comment with your favorite keto popsicle!
