Who doesn’t love ice cream? It’s sweet, cold, and refreshing on a hot day.
The combination of fats and sugars melts in your mouth. But, when you follow a specific diet with high-protein requirements, you need a proper dessert to serve your macro goals.
Most ice creams have a small amount of protein from the milk.
Protein ice cream recipes contain a high amount of protein and fewer calories.
You can make a fluffy, smooth, low-fat dessert with the right ingredients.
The recipe below maximizes flavor and texture for the fewest calories. It is a delicious treat to help you reach your protein targets and prolong satisfaction.
Protein ice cream tastes similar to regular ice cream but often contains fewer calories and extra protein from sources like:
The added protein can keep you satiated, satisfy cravings, and boost muscle growth (1).
Various ingredients, such as fruits, plant milk, and spices (e.g., cinnamon, vanilla, or turmeric), can add more vitamins, minerals, and dietary fiber.
Choose whole foods to reduce calories and moderate healthy fats for better taste and texture.
These are the essential components that make your ice cream healthier:
Protein is a key nutrient for muscle growth, repair, and maintenance.
It can help control appetite, aid in various metabolic processes, and reduce overall calorie intake.
When making ice cream from scratch, you can use dairy-based, plant-based, or natural dairy protein (2).
Such ingredients may include:
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Standard ice cream has many added sugars, and eating excess sugars without any physical activity can lead to weight gain (3). However, you can make something less sweet and healthier with a few tweaks.
Try to use:
The fat from dairy products gives the ice cream a creamy texture and a smoother mouthfeel. But, plant-based alternatives are often lower in saturated fat and cholesterol, making them beneficial for the heart (4).
Healthy sources of fat can include:
Read More: The Best Sugar Free Ice Cream Recipe: A Healthy Dessert.
It’s healthy to eat ice cream in moderation. This dessert has some health nutrients and can be part of a balanced diet.
Protein ice cream often contains the following depending on the ingredients and mix-ins:
However, added sugar and saturated fat in excess can contribute to:
Adding high-quality protein to ice cream can be helpful.
Protein ice cream should be more satiating than sugar-heavy treats (5).
Balancing protein with complex carbs and healthy fats in each meal and snack could boost your fitness goals. High protein intake and physical activity can help maintain lean muscle mass (6).
Cow’s milk usually contains more protein than plant-based alternatives unless fortified. However, cow’s milk also comes with more saturated fats.
If you make protein ice cream at home, use plant-based or nonfat milk and add other ingredients that provide protein and/or healthy fats.
Pair this dessert with nutrient-dense, balanced meals and moderate workouts.
This way, you can enjoy your favorite foods while maintaining a healthy weight.
Yes, you can add just about any protein powder to ice cream. But, different powders will change the dessert’s flavor, mouthfeel, and creaminess.
Here is how some of the most popular protein powders can affect your ice cream:
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Absolutely! Whey protein is excellent for getting more protein and improving the texture and stability of your ice cream. The powder blends well without soaking up all the liquid, giving you a creamier, smoother surface that doesn’t feel too “grainy” (9).
Whey protein also thickens the mixture before it freezes.
This process helps uniformly distribute air bubbles and prevents ice crystals from forming. The high-protein ice cream feels light rather than icy and can hold up better over time, even after melting and refreezing (10).
Of course, you can still use casein or vegan protein powder to make ice cream.
However, to improve the texture and stability of your recipe, you may need to use more vegetable fats, such as nut butter, coconut milk, or coconut cream.
Read More: Up For A Low-Carb Cool Down? Satisfy Your Sweet Tooth With Keto Ice Cream.
Freezing for a short time doesn’t reduce the nutritional value of the protein powder.
But, it can temper the texture and cause clumping and grittiness. Ice cream’s final product can feel “sandy” or “grainy.”
Many people prefer to store protein powder in the freezer because it lasts longer.
However, this is usually unnecessary because these products have a long shelf life.
Store it in a sealed container in a dry, cool place, like the pantry or cabinet.
If you plan on defrosting it, let it sit at room temperature and wait for it to thaw completely. Then, use stabilizers like yogurt or full-fat milk to give the ice cream a smoother texture.
For a thicker consistency, protein ice cream needs some fat.
You can use:
If you don’t like whole milk, mix half almond milk with half low-fat (1%) or reduced-fat milk (2%).
Natural thickeners can also help.
Products like bananas, peanut butter, chia seeds, guar gum, or flaxseeds add more nutrients, flavor, and a better mouthfeel.
Ice cream must balance sugar, fat, and solids to:
This protein ice cream recipe has the right sweetness, protein, and texture with fewer calories.
This recipe shows you how to make protein ice cream in a blender or food processor.
It requires minimal prepping and an air-tight container for storage.
As for a variation of this recipe, you can use mangoes instead of bananas.
They work well with cottage cheese and frozen berries.
Ingredients
Directions
Per serving (recipe makes 2 servings): 245 calories, 3.5g fat, 20.8g protein, 28.4g carbs, 4.6g fiber.
Recipe courtesy of Tastes Better From Scratch.
It depends on the quantity you consume. Ice cream is very calorie-dense, and overeating can contribute to weight gain, disrupt glucose regulation, and increase LDL cholesterol. Ice cream is usually best as an occasional treat. Choose low-fat, frozen yogurt if you plan to make room for more. There are several ways to thicken protein powder ice cream. First, you can use a thickening agent like cottage cheese, nut butter, bananas, or Greek yogurt. Next, add a binder or stabilizer, such as guar gum or chia seeds. Finally, adjust the liquid ratio by using less milk. Experiment with the ingredients until you achieve the perfect texture. You can mix protein powder with dairy. It’s excellent for muscle support. However, making ice cream changes its texture and taste. Casein or vegan protein can make the ice cream feel gritty. If you are lactose intolerant and combine whey protein with milk, you can experience discomfort and bloating. Others find a mix of protein powder and dairy too heavy to digest. So, choose whichever protein or milk you like best. It depends on your ingredients, but it usually takes 2-4 hours to freeze. The higher the fat, the more time it needs. Any natural sugars can prolong freezing.Frequently Asked Questions
Can I eat ice cream every day?
How do you thicken protein ice cream?
Why can't you mix protein powder with dairy?
How long does protein ice cream take to freeze?
If you track macros and calories and want to enjoy a fun treat, high-protein ice cream can be a good option. It is more satisfying and filling than most regular ice creams.
Including whey, plant-based protein, or casein can significantly increase your protein intake and aid your body after a workout.
But like any dessert, you should eat it in moderation. Overindulgence over time can lead to a few extra pounds and other potential health risks.
So, choose your ingredients wisely and avoid excessive added sugars, fillers, or additives.
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