Protein-Rich Ice Cream: Keto-Friendly Treat Or Misleading Myth?

There are many options for ice cream that is both high in protein and keto-friendly. These include store-bought options like Halo Top, Arctic Zero, Enlightened, So Delicious, Rebel, and Breyer's Carb Smart, as well as homemade recipes. To make protein-rich ice cream keto-friendly, it is important to use low-carb and sugar-free ingredients, such as sugar substitutes like stevia, erythritol, and monk fruit extract.

Protein ice cream recipes

Overview

Protein ice cream is a delicious and healthy alternative to regular ice cream. It's a great way to increase your protein intake and satisfy your sweet tooth at the same time. The best part? It tastes just like regular ice cream!

Ingredients

The great thing about protein ice cream is that it usually requires only a few basic ingredients that you may already have in your pantry. Here are the most common ingredients:

• Protein powder (vanilla, chocolate, or unflavoured)
• Milk (almond, coconut, or regular milk)
• Cream (heavy cream or coconut cream)
• Sweetener (monk fruit sweetener, allulose, or sugar)
• Egg yolks
• Cocoa powder (for chocolate ice cream)
• Vanilla extract

Recipe Instructions

Now, let's get into the fun part - making the protein ice cream! Here's a step-by-step guide on how to make a basic protein ice cream:

• Prepare the ice cream base: In a medium bowl, whisk together the egg yolks, sweetener, and a pinch of salt until combined and light yellow in colour.
• Make the protein base: In a small saucepan, whisk together the milk, cream, and protein powder. Heat over medium heat until it just starts to simmer.
• Temper the mixture: Very slowly, pour the hot cream mixture into the egg yolk mixture while whisking vigorously. This step is important to prevent the eggs from scrambling. Continue whisking until the custard is smooth.
• Heat the custard: Transfer the custard mixture back into the saucepan and heat over low heat, stirring frequently, until it reaches the desired temperature (usually around 170°F).
• Chill the custard: Remove the custard from the heat, cover, and refrigerate for at least 4 hours, or until it is very cold (below 40°F).
• Churn the ice cream: Pour the cold custard mixture into a pre-frozen ice cream maker bowl and churn according to the manufacturer's instructions. Churn until the ice cream reaches a soft-serve texture.
• Serve or freeze: You can serve the ice cream immediately for a soft-serve consistency, or transfer it to a freezer container for a firmer texture. Protein ice cream can be stored in the freezer for up to 6 months.

Flavour Variations

The beauty of protein ice cream is that you can easily customise it to your taste preferences. Here are some flavour variations to try:

• Vanilla: Use vanilla protein powder or add 1-2 teaspoons of vanilla extract.
• Strawberry: Purée fresh strawberries and add them during the last 5 minutes of churning.
• Chocolate Chip: Make vanilla protein ice cream and add chocolate chips during the last 5 minutes of churning.
• Peanut Butter: Add peanut butter during the last 5 minutes of churning for a delicious peanut butter swirl.
• Cookie Dough: Crumble some protein cookie dough into the ice cream mixture.
• Chocolate: Use chocolate protein powder and add cocoa powder for an extra chocolatey punch.

Tips and Tricks

• Use full-fat coconut milk: This will give your ice cream a creamy and smooth texture instead of an icy one.
• Pre-freeze the loaf pan: Before adding the ice cream mixture, pre-freeze your loaf pan for at least an hour to help the ice cream freeze more evenly.
• Stir the ice cream: During the first hour of freezing, stir the ice cream every 20 minutes to prevent ice crystals from forming.
• Let it thaw: Before serving, let the ice cream thaw for about 10 minutes for the best scoopable consistency.
• Experiment with flavours: Don't be afraid to get creative and experiment with different flavours and mix-ins!

Making your own protein ice cream is a fun and delicious way to increase your protein intake. With a few simple ingredients and easy-to-follow steps, you can create a healthy and satisfying dessert that rivals any store-bought ice cream. So, what are you waiting for? Start whipping up your own protein ice cream creations today!

Keto-friendly ice cream brands

If you're looking for a keto-friendly ice cream brand, there are several options available. Here are some of the top brands to consider:

Enlightened

Enlightened is a popular choice among keto enthusiasts and was ranked as the top keto ice cream brand by Hip2Keto. It offers a wide range of keto-friendly ice cream flavours, including both basic and interesting options. Their ice cream is generally easy to scoop straight out of the freezer and has a creamy texture. In terms of ingredients, Enlightened uses soluble corn fibre, which some people may object to, but overall, their products receive positive reviews.

Rebel

Rebel is another highly regarded keto ice cream brand, known for its reasonable price and variety of flavours. Their ice cream has a slight aftertaste, but it doesn't detract from the overall enjoyment of the product. With only 6 net carbs per pint, you can indulge in a whole pint without blowing your keto macros.

Keto Pint

Keto Pint is the first brand that specifically marketed their ice cream as keto-friendly. Their products receive high marks for flavour and scoopability, and they offer a range of basic and interesting flavours. The ingredients are clean, and the carb count is suitable for a keto diet, making it a good choice for keto dieters.

Halo Top

Halo Top offers a full keto line of ice cream, including unique flavours like Jelly Donut and White Chocolate Macadamia. Their ice cream is easy to scoop straight from the freezer. However, some people may find the texture a bit chalky, and the sweetness might be overpowering for some. Additionally, Halo Top uses some ingredients that are less desirable on a keto diet, such as cornstarch and maltitol.

Other Brands

There are also several other keto-friendly ice cream brands worth mentioning, such as Nick's Ice Cream, So Delicious Dairy-Free, and Breyer's Carb Smart. While these brands may not be as widely available or have limited flavour options, they can still be good choices for those following a keto diet.

Making keto-friendly ice cream at home

There are many keto-friendly ice cream options available at the grocery store, but making keto-friendly ice cream at home is a fun and easy option. Here are some tips and tricks for making keto-friendly ice cream at home, including a basic recipe and some flavor variations.

Basic keto-friendly ice cream recipe

This basic keto-friendly ice cream recipe requires just a few simple ingredients and can be made without an ice cream maker. Here's what you'll need:

• Heavy cream or full-fat coconut cream for a dairy-free option
• Sweetener of choice (such as erythritol, xylitol, monk fruit extract, or a powdered sugar substitute)
• Xanthan gum (optional, but helps prevent crystallization)
• Vanilla extract (optional)

To make the ice cream, simply combine all the ingredients in a deep jar or container and mix until well combined. You can use a hand mixer or immersion blender for best results. Once the mixture is thick and soft peaks form, cover the container and place it in the freezer for at least 4 hours, stirring occasionally to prevent crystallization. Serve immediately and enjoy!

Flavor variations

The basic keto-friendly ice cream recipe can be easily customized to create different flavors. Here are some ideas:

• Chocolate: Add 3 tablespoons of unsweetened cocoa powder to the mixture.
• Cookies and cream: Replace the vanilla extract with almond extract and add 1 cup of crushed keto-friendly cookies.
• Cookie dough: Fold in 1/4 cup of crumbled keto-friendly cookie dough.
• Strawberry: Add 1/2 cup of sliced strawberries and, if desired, strawberry extract.
• Mint chocolate chip: Replace the vanilla extract with peppermint extract and fold in 1/2 cup of sugar-free chocolate chips.
• Butter pecan: Add 1/2 teaspoon of butter extract and 1/4 cup of chopped pecans.
• Salted caramel: Fold in 1/4 cup of sugar-free caramel syrup.
• Peanut butter cup: Drizzle with peanut butter and add chopped-up keto-friendly peanut butter cups.
• Birthday cake: Add 1/4 cup of sugar-free sprinkles and 1/2 teaspoon of butter extract.
• Brownie batter: Add 3 tablespoons of unsweetened cocoa powder and 1/2 cup of chopped keto-friendly brownies.

Storage instructions

Keto-friendly ice cream can be stored in the freezer for up to 1 month. If it becomes too icy, simply let it sit at room temperature for 15 minutes before serving.

The nutritional value of keto ice cream

Keto ice cream is a dessert option for those following a ketogenic diet, which is high in fat, moderate in protein, and low in carbohydrates. While classic ice cream is high in carbs, keto ice cream is made with plant fibres and sugar substitutes, such as erythritol, monk fruit, and stevia, to keep the carb count low.

Macronutrient Profile

Keto ice cream is high in fat, with the majority of calories coming from this macronutrient. This is because the keto diet requires a high-fat, low-carb approach. The fat content of keto ice cream varies depending on the brand and flavour, but it is often higher than regular ice cream due to added fats like oil.

Keto ice cream is moderate in protein, with some brands offering higher protein options. For example, Halo Top's regular ice cream contains 6g of protein per serving, while their keto series contains 19g.

Keto ice cream is low in carbohydrates, with most brands offering between 2-10g of net carbs per serving.

Calories

Keto ice cream is often higher in calories than regular ice cream due to its high fat content. For example, Rebel ice cream is higher in fat and calories than other keto brands. Halo Top's keto series is also higher in calories, with 190 calories per serving.

Other Ingredients

Keto ice cream often contains added fibre to improve texture and mouthfeel, as well as to help regulate blood sugar. Common sources of fibre include chicory root, guar gum, and acacia gum.

Homemade Keto Ice Cream

It is also possible to make keto ice cream at home. A basic recipe includes full-fat coconut milk, erythritol, and vanilla extract. Other recipes may include additional ingredients like heavy cream, egg yolks, and cocoa powder.

Comparison to Regular Ice Cream

Keto ice cream differs from regular ice cream in its nutrient profile and ingredients. It is higher in fat and calories, but lower in carbohydrates and added sugar.

No, keto ice cream is not less fattening due to its higher fat content.

Yes, you can eat regular ice cream on a keto diet as long as it fits within your daily carbohydrate limit.

Allergens and keto ice cream

When choosing a keto-friendly ice cream, it's important to consider the presence of allergens in the product. Many keto-friendly ice creams are made using one of the major allergens, so it's crucial to carefully read the labels. Here are some key points to keep in mind regarding allergens and keto ice cream:

• Dairy: Dairy is a common allergen, and some keto ice creams may contain cream, milk, or butter. If you're allergic to dairy, look for dairy-free options that use coconut milk or other plant-based alternatives.
• Eggs: Eggs are also a common allergen and are sometimes used in keto ice cream recipes, especially in custard-style ice creams. Make sure to check the ingredient list if you have an egg allergy.
• Nuts: Some keto ice creams may contain tree nuts or peanuts, either as an ingredient or due to cross-contamination during manufacturing. If you have a nut allergy, carefully read the labels and choose products that are certified nut-free.
• Soy: Soy is another potential allergen that may be present in keto ice creams, often in the form of soy lecithin, which is used as an emulsifier. Check the ingredient list to ensure the product is soy-free if you have a soy allergy.
• Gluten: While gluten itself is not an allergen, people with celiac disease or gluten intolerance must avoid it. Some keto ice creams may use gluten-containing ingredients, so always check the labels if you're following a gluten-free diet.
• Other allergens: In addition to the above, be mindful of other potential allergens like wheat, corn, or specific tree nuts like almonds or pecans. Always read the ingredient list and allergen information provided by the manufacturer.

It's important to prioritize your health and safety when choosing keto ice cream or any other food product. If you have any allergies or dietary restrictions, carefully scrutinize the labels and choose products that align with your needs. Additionally, remember that product formulations can change, so always double-check the ingredients before consuming keto ice cream or any other allergen-prone food.

Frequently asked questions