Sliding open a freezer door in the ice cream aisle at the grocery store, I was disappointed to realize that nearly every carton packs about 20 grams of added sugar in a modest half cup serving. That’s five teaspoons, and a full day’s worth of added sugar for many of us. Sweet news for flavor and texture, perhaps, but not so good for our insulin and energy levels.
That moment motivated me to try out one of the new-ish ice cream makers (I opted for the Cuisinart ICE 21) looking to recreate the same creamy texture—but with a fraction of sugar. One year of test batches later, I’ve landed on a few ingredient swaps that give us the luxurious creamy richness of homemade ice cream, without the sugar overload.
Making your own ice cream means you get to choose each ingredient, from the type of dairy (or plant-based dairy alternative) to how much vanilla suits your taste.
Sugar vs. sweetness: A quick refresher
When it comes to ice cream, sugar does more than sweeten. It also lowers the freezing point, which helps keep ice cream soft and scoopable. If we simply nix the sugar, we can easily wind up with something more like a rock-hard ‘ice milk’ instead of a creamy ice cream.
The workaround I landed on is a combination of two natural, plant-based zero calorie sweeteners: Confectioner’s Style Swerve (or any brand of powdered erythritol), to bring that melt in your mouth sweetness, paired with allulose, which brings moisture and creaminess. Together they mimic ice cream recipe chemistry really well for both sweetness and texture.
Three starter formulas
Depending on the make and model of the ice cream maker, your recipes may vary. But here’s a general guide for adjusting ingredient amounts accordingly.
Zero-sugar version: Replace half of the sugar with granular allulose (available at Whole Foods and online). Replace the other half with Confectioner’s Style Swerve or powdered erythritol. Each of these can be dialed back even further, as much as 50 percent, depending on how much you’re into sweet-sweet ice cream.
Half-sugar version: This one is my husband’s preference, and it’s exactly that—half the sugar. Take your original recipe and cut the sugar by 50 percent; you likely won’t even notice the difference.
Protein-boosted version: Add half a cup of unflavored whey or plant-based pea protein powder into either batch above for about ten grams of protein per scoop.
Make it your own
Once the ice cream is thickened and almost done churning, sprinkle in any extras during the final minute or two so they stay evenly suspended. Here are some of my favorites:
- Fresh berries
- Lily’s no sugar chocolate chips
- Sautéed peaches with cinnamon
- Toasted pecans
- Instant espresso concentrate for an affogato spin
- Fruit swirl: pulse berries with a squeeze of lemon to make a ‘ribbon’ throughout
- Vegan + dairy free
Plant-based doesn’t have to mean just sorbet. Swap equal parts canned coconut milk and dairy-free whipping cream (I use Califia’s Dairy Free Heavy Whip) in place of heavy cream and use unsweetened pea protein milk instead of cow’s milk.
Freeze-well tips
Whatever ice cream maker you land on, remember these three rules: Freeze the bowl overnight – yes, every single time. You never know when those ice cream cravings will strike. Don’t fill it past the manufacturer’s ‘max’ line; overfilling is the fastest path to a slushy mess. Lastly, if you’re looking for those pretty, rounded scoops, give it time, freezing for at least two hours to allow it to firm up a bit.
What’s in store
If you’re not into the DIY route, here are three of my go-to lower-sugar ice cream brands:
Two Spoons is a protein-rich option with 205 calories, 12 grams protein and zero added sugar per serving.
Rebel is lactose-free with only 2.5 grams net carbs per serving.
So Delicious Sugar Free is a vegan option centered on coconut milk. It’s not my favorite in terms of flavor or texture, but I like that it’s plant-based with zero added sugar.
A spoonful of perspective
These ice cream remakes are lighter on sugar, but they’re still rich in cream and calories. So, serving size matters.
If you try out any of these recipe tweaks—or create your own healthier alternative—I’d love to know how it turns out. You can email me at nutrition@ochsner.org. And remember, life’s too short (and summer’s too hot) to waste time on ice cream you don’t absolutely love.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.
