Keto Ice Cream Bars Recipe [Zero Sugar]

Keto Ice Cream Bars offer a delightful solution to the dilemma of balancing sweet indulgence with ketogenic principles. These bars are carefully crafted using low-carb ingredients like coconut cream, heavy cream, and keto-approved sweeteners. They provide a creamy, decadent treat that not only satisfies sugar cravings but also supports ketosis, making them a perfect addition to a keto-friendly lifestyle.

Traditional desserts and sugary treats are off-limits on a keto diet due to their high carb content, which can derail ketosis. However, finding ways to satisfy sweet cravings without compromising ketosis is crucial for long-term adherence to the diet. This is where keto-friendly alternatives, such as homemade keto ice cream bars, come to the rescue.

Keto Ice Cream Bars Recipe

Ingredients

1. Full-Fat Coconut Cream (1 can, 13.5 oz):

• Full-fat coconut cream is rich in healthy fats, which contribute to the creamy texture of the ice cream bars.
• Ensure you’re using coconut cream and not coconut milk for a thicker consistency.
• Look for brands that offer unsweetened and additive-free coconut cream for a cleaner keto option.

2. Heavy Cream (1 cup):

• Heavy cream adds additional richness and creaminess to the ice cream bars.
• Opt for high-quality heavy cream with no added sugars or thickeners for the best results.

3. Powdered Erythritol (1/2 cup) or Keto-Friendly Sweetener:

• Erythritol is a popular keto-friendly sweetener that adds sweetness without spiking blood sugar levels.
• Use powdered erythritol to ensure it dissolves completely and evenly in the ice cream mixture.
• Alternatively, you can use other keto-approved sweeteners like stevia, monk fruit, or a blend of erythritol and stevia.

4. Vanilla Extract (1 teaspoon):

• Vanilla extract enhances the flavor of the ice cream bars with its aromatic and sweet notes.
• Choose pure vanilla extract for the best flavor without any added sugars or artificial ingredients.

5. Pinch of Salt:

• A pinch of salt helps balance the sweetness and enhances the overall flavor profile of the ice cream bars.
• Use a high-quality sea salt or Himalayan salt for added minerals and depth of flavor.

6. Dark Chocolate Chips (Sugar-Free):

• Sugar-free dark chocolate chips can be added to the ice cream mixture for a delicious chocolatey twist.
• Look for chocolate chips sweetened with stevia or erythritol to keep the bars low in carbs.

7. Crushed Nuts (e.g., Almonds, Pecans):

• Adding crushed nuts provides a crunchy texture and nutty flavor to the ice cream bars.
• Choose unsweetened and raw nuts to avoid added sugars and maximize nutritional benefits.

8. Unsweetened Shredded Coconut:

• Unsweetened shredded coconut adds a tropical flair and texture to the ice cream bars.
• Ensure it’s unsweetened to maintain the low-carb and keto-friendly nature of the recipe.

9. Sugar-Free Flavored Syrups (e.g., Caramel, Chocolate):

• Sugar-free flavored syrups can be drizzled over the ice cream bars or mixed into the base for added flavor.
• Check the labels for sugar alcohols and net carbs to ensure they fit within your keto macros.

Get ready to indulge guilt-free with these homemade Keto Ice Cream Bars—perfect for satisfying your sweet cravings while staying on track with your ketogenic lifestyle!

Instructions

1. Prepare the Ice Cream Base

1. Gather Ingredients:
   • Ensure you have the full-fat coconut cream, heavy cream, powdered erythritol, vanilla extract, and pinch of salt ready.
   • If using optional add-ins like dark chocolate chips, crushed nuts, or shredded coconut, have them prepared as well.
2. Combine Ingredients:
   • In a blender or food processor, add the full-fat coconut cream, heavy cream, powdered erythritol, vanilla extract, and a pinch of salt.
   • Blend the mixture on high speed until smooth and well combined. Scrape down the sides of the blender if needed to incorporate all ingredients evenly.

2. Add Optional Ingredients

1. Stir in Add-Ins:

• • If using optional add-ins such as dark chocolate chips, crushed nuts, or shredded coconut, stir them into the ice cream base mixture until evenly distributed.
  • Adjust the amount of add-ins based on your preferences, balancing texture and flavor.

3. Pour into Molds

1. Prepare Ice Cream Molds:
   • Ensure your ice cream molds are clean and dry.
   • If your molds don’t come with sticks attached, insert popsicle sticks into the center of each mold.
2. Pour the Mixture:

• • Carefully pour the ice cream mixture into the prepared ice cream molds, leaving a small space at the top for expansion as the bars freeze.
  • Smooth out the top of each mold with a spatula or the back of a spoon for a neat finish.

4. Freeze

1. Freeze the Bars:

• • Place the filled ice cream molds in the freezer on a flat surface.
  • Allow the Keto Ice Cream Bars to freeze for approximately 4-6 hours or until they are completely solid and firm to the touch.

Enjoy your homemade keto dessert!

Start by blending together full-fat coconut cream, heavy cream, powdered erythritol, vanilla extract, and a pinch of salt until you have a smooth ice cream base. Customize your bars by adding optional ingredients like sugar-free dark chocolate chips, crushed nuts, or unsweetened shredded coconut for extra texture and flavor. Pour the creamy mixture into ice cream molds, insert popsicle sticks if needed, and freeze until solid. Once frozen, remove the bars from the molds and serve immediately for a delicious keto-friendly dessert that’s sure to satisfy your sweet tooth without compromising your dietary goals.

Keto Ice Cream Bars are a delightful treat designed specifically for those following a ketogenic lifestyle. Unlike traditional ice cream bars that are high in sugar and carbs, these keto-friendly versions are low in carbs, sugar-free, and rich in healthy fats. They are crafted using a blend of full-fat coconut cream, heavy cream, and a keto-approved sweetener like powdered erythritol or stevia. The addition of vanilla extract and a pinch of salt enhances the flavor profile, creating a creamy and satisfying dessert.

One of the key benefits of Keto Ice Cream Bars is their versatility. You can customize them with optional add-ins such as sugar-free dark chocolate chips, crushed nuts, or unsweetened shredded coconut to add texture and variety. This allows you to create different flavor combinations to suit your preferences.

Keto Ice Cream Bars Nutrition Info

Here’s a nutrition table for Keto Ice Cream Bars based on a typical serving size:

Nutrient	Amount per Serving
Calories	250-300 calories
Total Fat	20-25 grams
– Saturated Fat	15-18 grams
Cholesterol	50-60 mg
Sodium	20-30 mg
Total Carbohydrates	4-6 grams
– Dietary Fiber	1-2 grams
– Sugars	1-2 grams
Protein	2-4 grams

Note: The values provided are approximate and can vary based on specific ingredients and serving sizes used.

Here’s a consolidated nutrition table for the main ingredients used in Keto Ice Cream Bars:

Ingredient	Serving Size	Calories	Total Fat	Saturated Fat	Cholesterol	Sodium	Total Carbohydrates	Dietary Fiber	Sugars	Protein
Full-Fat Coconut Cream	1 oz	130	13g	12g	0mg	0mg	2g	0g	1g	1g
1 can (13.5 oz)	1755	175g	162g	0mg	0mg	27g	0g	13.5g	13.5g
Heavy Cream	1 oz	100	11g	7g	40mg	10mg	0g	0g	0g	1g
1 cup (8 oz)	800	88g	56g	320mg	80mg	0g	0g	0g	8g
Powdered Erythritol	1 tsp	0	0g	0g	0mg	0mg	4g	0g	0g	0g
1/2 cup	0	0g	0g	0mg	0mg	96g	0g	0g	0g
Vanilla Extract	1 tsp	12	0g	0g	0mg	0mg	0.6g	0g	0g	0g

Note: Nutritional values are approximate and may vary based on specific brands and product variations.

Tips for Best Results 🍽

Here are some tips to ensure the best results when making Keto Ice Cream Bars:

1. Use High-Quality Ingredients: Opt for high-quality full-fat coconut cream, heavy cream, and keto-approved sweeteners. This ensures a rich and creamy texture in your ice cream bars.
2. Blend Until Smooth: Blend the ingredients for the ice cream base until completely smooth and well combined. This helps achieve a creamy consistency in the final bars.
3. Properly Sweeten: Adjust the sweetness level of your ice cream base according to your taste preferences. Use powdered erythritol or a keto-friendly sweetener to sweeten without adding extra carbs.
4. Customize with Add-Ins: Get creative with optional add-ins like sugar-free dark chocolate chips, crushed nuts, or unsweetened shredded coconut. These add texture and flavor to your bars.
5. Allow for Freezing Time: Make sure to freeze the ice cream bars for at least 4-6 hours, or until completely solid. This ensures a firm texture that’s easy to handle and enjoy.
6. Use Ice Cream Molds: Invest in good-quality ice cream molds or popsicle molds for uniform and professional-looking bars. Silicone molds are ideal for easy removal.
7. Insert Popsicle Sticks Properly: If using popsicle sticks, insert them into the center of each mold before freezing. This helps create convenient handheld bars.
8. Run Molds Under Warm Water: If the bars are difficult to remove from the molds, run the bottom of the molds under warm water for a few seconds. This helps loosen the bars for easy removal.
9. Store Properly: Store any leftover bars in an airtight container in the freezer. Let them sit at room temperature for a few minutes before serving to soften slightly.
10. Experiment with Flavors: Don’t be afraid to experiment with different flavors and combinations. Try adding extracts like mint or almond, or drizzle sugar-free syrups over the bars for added variety.

By following these tips, you’ll create delicious and satisfying Keto Ice Cream Bars that are perfect for satisfying sweet cravings while staying on track with your ketogenic diet. Enjoy!

Delicious Topping Ideas

Here are some delicious topping ideas to enhance your Keto Ice Cream Bars:

1. Sugar-Free Chocolate Sauce:

Drizzle a sugar-free chocolate sauce over the bars for a rich and indulgent topping. You can make your own by melting sugar-free chocolate with a little coconut oil or heavy cream.

2. Toasted Coconut Flakes:

Toast unsweetened shredded coconut flakes until golden brown and sprinkle them over the bars. The toasted coconut adds a delightful crunch and tropical flavor.

3. Chopped Nuts:

Sprinkle chopped sugar-free nuts like almonds, pecans, or walnuts over the bars for added texture and nutty goodness.

4. Fresh Berries:

Top your bars with a handful of fresh berries such as raspberries, strawberries, or blueberries. The natural sweetness of the berries complements the creamy ice cream.

5. Whipped Cream:

Dollop some keto-friendly whipped cream on top of the bars for an extra creamy and decadent touch. Use heavy cream and a keto-approved sweetener to make the whipped cream.

6. Sugar-Free Caramel Sauce:

Drizzle a sugar-free caramel sauce over the bars for a sweet and gooey topping. You can make a homemade caramel sauce using ingredients like butter, heavy cream, and a keto-friendly sweetener.

7. Crushed Sugar-Free Cookies:

Crush some sugar-free cookies like keto shortbread or almond flour cookies and sprinkle the crumbs over the bars for a cookie crunch.

8. Mint Leaves:

Garnish the bars with fresh mint leaves for a refreshing and aromatic twist. The mint complements the creamy ice cream beautifully.

9. Chopped Dark Chocolate:

Chop some sugar-free dark chocolate into chunks and sprinkle them over the bars for extra chocolatey goodness.

10. Cinnamon Spice:

Dust the bars with a sprinkle of cinnamon or pumpkin spice for a warm and comforting flavor profile.

Feel free to mix and match these topping ideas or come up with your own creative combinations. These toppings add extra flavor, texture, and visual appeal to your Keto Ice Cream Bars, making them even more irresistible!

FAQ

Are keto ice cream bars good for diabetics?

Keto Ice Cream Bars can be a suitable option for individuals with diabetes, but it’s essential to consider a few factors:

1. Low Carbohydrate Content: Keto Ice Cream Bars are typically low in carbohydrates and sugar-free, making them a better choice for managing blood sugar levels compared to traditional ice cream bars high in sugar and carbs.
2. Ketogenic Diet Benefits: Following a ketogenic diet, which includes foods like Keto Ice Cream Bars, may help some individuals with diabetes manage their blood sugar levels more effectively. The diet focuses on low-carb, high-fat foods that can promote better blood sugar control and weight management.
3. Impact on Blood Sugar: While Keto Ice Cream Bars may have a minimal impact on blood sugar levels due to their low carb and sugar content, it’s essential for individuals with diabetes to monitor their blood glucose levels after consuming them to gauge their individual response.
4. Ingredients and Add-Ins: It’s crucial to choose ingredients and optional add-ins carefully to ensure they align with a diabetic-friendly diet. For example, using sugar-free sweeteners and avoiding high-carb toppings or mix-ins that can spike blood sugar levels.
5. Portion Control: As with any dessert, portion control is key for individuals with diabetes. Enjoying Keto Ice Cream Bars in moderation as part of a balanced diet can help maintain blood sugar levels within a healthy range.

Before incorporating Keto Ice Cream Bars or any new food into a diabetic diet, it’s advisable for individuals with diabetes to consult with their healthcare provider or a registered dietitian. They can provide personalized guidance based on individual health goals, nutritional needs, and blood sugar management.

What kind of ice cream is keto friendly?

Keto-friendly ice cream typically follows the principles of the ketogenic diet, which involves low carbohydrate intake, moderate protein consumption, and high fat content. Here are some key characteristics of keto-friendly ice cream:

1. Low in Carbohydrates: Keto ice cream is made with ingredients that are low in carbohydrates, such as almond or coconut flour, and uses sugar alternatives like erythritol, stevia, or monk fruit extract to sweeten without adding extra carbs.
2. High in Healthy Fats: Keto ice cream contains a significant amount of healthy fats, often from sources like full-fat coconut milk or cream, heavy cream, avocado oil, or MCT oil. These fats contribute to the creamy texture and help maintain ketosis.
3. Moderate Protein Content: While keto ice cream may contain some protein, it’s generally moderate to prevent excessive protein intake, which can interfere with ketosis for some individuals.
4. No Added Sugars: Keto ice cream is free from added sugars and uses sugar substitutes or natural sweeteners that have minimal impact on blood sugar levels. This is crucial for staying in ketosis and managing blood sugar for those following a ketogenic diet, including individuals with diabetes.
5. Keto-Friendly Flavors and Add-Ins: Keto ice cream comes in various flavors such as vanilla, chocolate, strawberry, mint chip, and more, often using natural extracts and flavors. Additionally, keto-friendly add-ins like sugar-free chocolate chips, nuts, and coconut flakes can enhance the flavor and texture without adding extra carbs.
6. Portion Control: While keto ice cream can be a delicious treat, it’s important to practice portion control to avoid overconsumption of calories and carbs, which can affect ketosis and weight management.

It’s essential to check the nutrition labels and ingredients list when purchasing keto ice cream from stores, as some products marketed as “low-carb” or “sugar-free” may still contain hidden sugars or high-carb ingredients that could impact ketosis. Alternatively, homemade keto ice cream allows for full control over ingredients and customization to suit individual preferences and dietary needs.

Can I use alternative sweeteners in Keto Ice Cream Bars?

Yes, you can absolutely use alternative sweeteners in Keto Ice Cream Bars. The key is to choose keto-friendly sweeteners that have minimal impact on blood sugar levels and are suitable for a low-carb diet. Here are some common alternative sweeteners used in keto recipes, including Keto Ice Cream Bars:

1. Erythritol: Erythritol is a sugar alcohol that is naturally occurring in some fruits and fermented foods. It has zero calories and zero net carbs, making it a popular choice for keto desserts. Erythritol is known for its cooling effect when consumed, similar to mint.
2. Stevia: Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is intensely sweet, so only a small amount is needed. Stevia is calorie-free and has zero net carbs, making it suitable for keto.
3. Monk Fruit Extract: Monk fruit extract is derived from the monk fruit (also known as Luo Han Guo) and is intensely sweet like stevia. It has zero calories and zero net carbs, making it another excellent option for keto-friendly sweetening.
4. Allulose: Allulose is a rare sugar that is naturally found in small quantities in certain foods like wheat, raisins, and figs. It has a similar taste and texture to sugar but with only a fraction of the calories and carbs. Allulose has minimal impact on blood sugar levels and is suitable for keto.
5. Xylitol: Xylitol is a sugar alcohol that is commonly used as a sweetener in sugar-free gums and candies. It has fewer calories and a lower glycemic index compared to sugar, making it a suitable option for keto in moderation. However, excessive consumption of xylitol can cause digestive discomfort in some individuals.

When using alternative sweeteners in Keto Ice Cream Bars or any keto recipe, it’s essential to consider the sweetness level and adjust accordingly to your taste preferences. Keep in mind that some sweeteners, like erythritol and allulose, may have a cooling effect or cause crystallization when frozen, so using a combination of sweeteners or adding a bit of liquid sweetener can help mitigate these effects.

Always check the labels of sweeteners to ensure they are keto-friendly and don’t contain added sugars or high-carb fillers. Experimenting with different sweeteners can also help you find the perfect balance of sweetness and texture in your keto desserts.

How can I make Keto Ice Cream Bars dairy-free?

Making Keto Ice Cream Bars dairy-free involves substituting dairy-based ingredients with plant-based alternatives while still maintaining a creamy and delicious texture. Here’s how you can make dairy-free Keto Ice Cream Bars:

Ingredients:

• 1 can (13.5 oz) full-fat coconut milk (or coconut cream for an even creamier texture)
• 1/2 cup unsweetened almond milk (or any other unsweetened nut milk of your choice)
• 1/2 cup powdered erythritol (or keto-friendly sweetener of your choice)
• 1 teaspoon vanilla extract
• Pinch of salt
• Optional add-ins: sugar-free dark chocolate chips, crushed nuts, unsweetened shredded coconut, etc.

Instructions:

1. Combine Ingredients: In a blender or food processor, combine the full-fat coconut milk (or coconut cream), unsweetened almond milk, powdered erythritol, vanilla extract, and a pinch of salt. Blend until smooth and well combined.
2. Add Optional Ingredients: Stir in any optional add-ins like sugar-free dark chocolate chips, crushed nuts, or unsweetened shredded coconut for extra flavor and texture.
3. Pour into Molds: Pour the dairy-free ice cream mixture into ice cream molds, leaving a little space at the top for expansion.
4. Freeze: Place the molds in the freezer and let the ice cream bars freeze for 4-6 hours or until completely solid.
5. Serve: Once frozen, remove the bars from the molds. If they’re difficult to remove, run the mold under warm water for a few seconds to loosen. Serve and enjoy your dairy-free Keto Ice Cream Bars!

By using full-fat coconut milk or coconut cream as the base and unsweetened almond milk (or another unsweetened nut milk) as a substitute for heavy cream, you can create a creamy and satisfying dairy-free version of Keto Ice Cream Bars. Experiment with different flavors and add-ins to customize your bars to your liking!

Can I make Keto Ice Cream Bars without an ice cream maker?

Yes, you can make Keto Ice Cream Bars without an ice cream maker. Here’s how:

Ingredients:

• 1 can (13.5 oz) full-fat coconut cream
• 1 cup heavy cream (or coconut milk for a dairy-free option)
• 1/2 cup powdered erythritol (or keto-friendly sweetener of your choice)
• 1 teaspoon vanilla extract
• Pinch of salt
• Optional add-ins: sugar-free dark chocolate chips, crushed nuts, unsweetened shredded coconut, etc.

Instructions:

1. Prepare the Ice Cream Base:
   • In a blender or food processor, combine the full-fat coconut cream, heavy cream (or coconut milk), powdered erythritol, vanilla extract, and a pinch of salt.
   • Blend until smooth and well combined.
2. Add Optional Ingredients:
   • Stir in any optional add-ins like sugar-free dark chocolate chips, crushed nuts, or unsweetened shredded coconut for added flavor and texture.
3. Pour into Molds:
   • Pour the ice cream mixture into ice cream molds, leaving a little space at the top for expansion.
4. Freeze:
   • Place the molds in the freezer and let the ice cream bars freeze for at least 4-6 hours or until completely solid.
5. Serve:
   • Once frozen, remove the bars from the molds. If they’re difficult to remove, run the mold under warm water for a few seconds to loosen.
   • Serve and enjoy your homemade Keto Ice Cream Bars!

Without an ice cream maker, the key is to blend the ingredients thoroughly to achieve a smooth and creamy texture. Freezing the mixture in molds allows it to solidify into bars without the need for churning in an ice cream maker. Customize your bars with different flavors and add-ins for variety!