Are Sugar-Free Popsicles Keto Friendly? Decoding Their Impact on a Low-Carb Diet


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If you love your frozen treats, being on keto can get real sad – until you realize there are sugar-free popsicles and ice creams out there! But are these popsicles keto-friendly?

You will be pleasantly surprised to find that sugar-free popsicles can easily be keto popsicles! Popsicles without any added sugar may seem like a daydream, but they might just be the silver lining for your grey cloud named “sweet tooth cravings”.

However, it’s understandable if you don’t want to get your hopes up just yet! Let’s get to business and determine if keto-friendly popsicles are more than just a daydream.

So, are sugar-free popsicles the frozen dessert you’ve been yearning for, or just another mirage on the keto highway?

Are Sugar Free Popsicles Keto Friendly?

Sugar-Free Popsicles

Serving Size: 1 popsicle (47g)

keto approved

Net Carbs








Are Sugar-Free Popsicles Keto Friendly?

These popsicles are a sugar-free treat. Perfect for beating the heat, right? But is it truly keto-friendly? The nutrition label shows 4g of net carbs per serving size (1 popsicle). Considering the recommendation of no more than 20g of net carbs daily for a keto diet, this seems to fit nicely.

“Net carbs” refers to the total carbs minus fiber and sugar alcohols. These ingredients don’t affect blood sugar levels or insulin response much. In our popsicle’s case, there are no fibers or sugar alcohols to deduct from the total carbs count – what you see is what you get!

One thing to remember when eating these treats: while they fit into your daily carb count, they lack protein and healthy fats, essential parts of a balanced low-carb diet. They’re also not as filling as other keto-approved foods might be due to their water content.

So, these particular popsicles can be part of a keto diet if used sparingly and within your daily carb limit. However, always keep your goals, such as weight loss, in mind and prioritize nutrient-dense foods first.

Enjoy these light icy treats in moderation without kicking yourself out of ketosis. Always read labels for hidden sugars and opt for products with natural sweeteners when possible.

Pros Of Eating Sugar-Free Popsicles On The Keto Diet

  • Sugar-free popsicles have low net carbs, making them suitable for a keto diet.
  • They can satisfy sweet cravings without causing a spike in blood sugar levels.
  • At only 15 calories per serving, they’re an excellent low-calorie dessert option.
  • Being sugar-free, they may help with weight loss and better blood sugar control.
  • Their cool and refreshing taste can relieve keto flu symptoms like dry mouth and dehydration.

Cons Of Eating Sugar-Free Popsicles On The Keto Diet

  • Even though they are sugar-free, popsicles may contain artificial sweeteners that can affect blood sugar levels.
  • Some people might have a digestive reaction to the artificial sweeteners used in sugar-free popsicles.
  • The presence of food colorings and preservatives, which are not beneficial for overall health.
  • The flavor doesn’t usually match up to that of a full-sugar popsicle, which could lead to dissatisfaction and cravings for more sweets.
  • As a processed food product, it lacks the nutritional value found in whole foods, meaning it doesn’t contribute much to your daily nutrient intake.

Benefits Of Sugar-Free Popsicles

Sugar-free popsicles are a great treat for those following a low-carb or keto diet. These popsicles contain zero sugar and just 4g net carbs per serving size of one popsicle. This makes them an easy keto treat for anyone counting carbs.

They offer flavors like grape, and orange have all the taste but none of the sugar of traditional ice pops. They use natural sweeteners like Stevia instead of sugar or maltodextrin, which have a high glycemic index that can spike blood sugar levels.

Made primarily from water, these popsicles also have a refreshing texture that makes them perfect straight from the freezer on a hot day. Despite being free from fats and protein, they still create satisfaction after eating.

Here are some benefits:

  • Weight loss: The low-calorie count of just 15 per pop helps keep your total energy intake down, aiding in weight loss.
  • Reduced insulin response: As they contain no sugar alcohols or artificial sweeteners like aspartame, these popsicles do not cause an insulin response helping you stay in ketosis.
  • Blood Sugar Control: Low-carb diets can help control blood sugar levels making this treat suitable for diabetics and those on a keto diet.

Always remember to check out the nutrition label before consuming any food product. Even though ‘k.popsicle’ is approved for keto diets, other brands may include different ingredients and might not be suitable for your specific dietary needs.

Alternatives To Sugar-Free Popsicles On The Keto Diet

If you’re looking for alternatives, consider making easy keto popsicles at home! You can use natural sweeteners like stevia instead of aspartame, found in many store-bought brands. Flavor options are limitless – orange, grape ice pops, or even something unique like peanut butter! Your freezer will soon be full of exciting flavors.

1. K. Popsicle

K. Popsicle is a great alternative to sugar-free popsicles for those on a keto diet. They are made with stevia, a natural sweetener with zero carbs and sugars, perfect for maintaining ketosis. Plus, they offer many delicious flavors like orange and grape.

2. Leigh Oskwarek’s Easy Keto Popsicles

If you’re looking for a homemade treat, try Leigh Oskwarek’s recipe for easy keto popsicles. They’re low in carbs and include ingredients like water, peanut butter for healthy fats and protein, keeping your diet on track.

3. Great Lakes Keto Popsicles

The brand Great Lakes offers keto-friendly popsicles that are ideal for refreshing snacks. These contain minimal net carbs while ensuring sweetness through sweeteners like stevia and maltodextrin.

Homemade Keto Popsicles

Homemade keto popsicles are the perfect way to beat the heat while staying true to your low-carb keto goals.

These frozen treats are super easy to make and highly customizable so that you can do countless variations with your favorite keto-friendly ingredients

Here are a few tips and guidelines for making the best keto-friendly popsicles at home:

Liquid Base

Plain water is the leading option for making icy popsicles, as it is a good solvent and free of calories.

If you want to make creamy popsicles, you may choose unsweetened almond milk, coconut milk, or heavy cream as the base.


The whole point of homemade keto popsicles is to enjoy a guilt-free dessert, so how do we make them sweet without violating the low-carb rule?  

Keto-approved sweeteners like stevia, erythritol, sucralose, xylitol, and monk fruit can be used to add a touch of sweetness without the concern of carb-loading.


Believe it or not, there’s plenty of room to be creative with flavoring your keto popsicles at home. For example, you can use unsweetened cocoa powder to make a luscious chocolatey popsicle or berries (strawberries, blueberries, and/or raspberries) for refreshing fruity popsicles.

For rich, creaminess, you can consider adding your favorite nut butter, especially if you use a nut milk base.

You can also consider adding your favorite sugar-free protein powder to your keto popsicles for a boost of nutrients.

If you enjoy chunky desserts, consider adding chopped nuts or keto-friendly chocolate chips for extra texture, and some crunch or chewiness.

Instructions for making homemade keto popsicles

  1. Select your liquid base, sweetener, and flavorings; mix all ingredients in a bowl using a blender or hand mixer. You may adjust sweetness and flavor to your liking.
  2. Pour the mixture into your Popsicle molds, or you can use small paper cups and wooden ice cream sticks as an alternative. You may add your crunchy/chewy elements at this point.
  3. Place the molds in the freezer for a few hours or overnight.
  4. Once your keto popsicles are set and frozen, run the mold under warm water for a few seconds to help release the popsicles. Enjoy, and make some again soon with new flavors!


Are sugar-free popsicles keto? Judging by the facts, a popsicle a day won’t keep ketosis away! A standard sugar-free popsicle contains about 15 calories and 4 grams of net carbs.

Given that the keto diet allows you about 20 grams of carbs a day, the sugar-free popsicle fits right in.

Therefore, if you need to beat the heat on a hot summer day or pacify your sweet tooth cravings, keto-friendly popsicles shall save the day!

Bear in mind that despite being low in carbs, these popsicles have an exceptionally low nutritional value. They are void of fats and protein, so they don’t provide a keto-approved macronutrient ratio.

The artificial sweeteners in popsicles may spike blood sugar levels or heighten cravings for sweet foods if consumed in excess.

So, when looking for keto popsicles to buy, always check their ingredients and nutritional information.

Homemade keto popsicles are the best solution, as you know exactly what goes in; no suspicious preservatives or artificial flavorings!

You can use stevia, and prepare your popsicles with a variety of natural and keto-friendly ingredients.