Can I eat ice cream on keto?

In this article, we are going to discuss and answer the question “Can I eat ice cream on keto?”. I will also share an ice cream recipe that you can make that is simple and keto-friendly. I will also explain a bit about the ingredients you will add to your ice cream.

Can I eat ice cream on keto?

No, you can not eat ice cream on a keto diet. Ice creams are generally high in carbs, especially sugars. 

This makes ice cream not keto friendly and can not be consumed on a keto diet. A cup of regular ice cream contains almost your daily carbs allowance per day. 

Can I make keto ice cream at home?

Yes, you can make your own keto ice cream at home. It only contains three ingredients. You need a sweetener, a thickening agent like xanthan gum, a flavor of your choice, and heavy cream.

Xanthan gum

Xanthan gum is a thickening agent used in many keto diet sweets. It is net carbs free which makes it perfect for keto diets. It can be used for sauces, salad dressing, and gravy without the added carbs. 

Some of the benefits of xanthan gum are that it stabilizes the sugar level preventing the sudden increase in blood sugar. In addition, it also draws water into the stool, making it bulkier and preventing constipation.

Xanthan gum substitutes for many carbs rich thickeners and stabilizers. However, too much xanthan gum would cause some intestinal issues, and more than 15 grams a day would cause an increase in gas and stools among other symptoms.

Heavy cream 

Heavy cream is used to make ice cream. Mostly composed of fat with 1.75 grams per quarter of a cup. This ingredient is a good option for keto dieters. 

Heavy cream is the layer that is collected from the top of the milk. Some contain from 36 to 40% fat. This is the main ingredient that gives the ice cream the creamy smoothness and the indulging taste.


Of course, ice cream should always be sweet. It is a dessert after all. With added sugar being out of the question, artificial sweeteners come to the rescue. 

You can not really use natural sweeteners like honey, molasses, fruit juice, nectars, and maple syrup. These are high in sugar and you can not have them while on a keto diet. 

Instead, you need to use artificial sweeteners. Some artificial sweeteners have no taste at all, while others have an aftertaste. You can try and see which sweetener is best for you. 

Artificial sweeteners can help cut down calories. The good thing about them is the number of calories they save. A teaspoon of sugar has 16 calories, so if you are cutting down your calories eliminate the sugar. 

Cutting down on sugar will control your weight. Artificial sweeteners are not sugars, so they do not spike your blood sugar. A spike in blood sugar would leave your body crashing down as you feel your energy being so low.


The good thing about this ice cream recipe is that you can add whatever flavor you crave. Whether you are craving chocolate or vanilla you can add cocoa or vanilla extract to it. 

Even with high carbs and fruits, you can not have them on a keto diet. You can add natural flavoring that tastes like them. You can not have bananas, but add some banana extract to your ice cream and you will not feel deprived of it. 

Craving some grapes, buy some grape extract, and add it to your ice cream. You can play around with flavoring all you want and pick your favorite.

You do not need an ice cream maker, instead, you need a blender. This recipe is easy to make and takes two minutes only.  You can find the recipe here.

What is some store-bought keto ice cream?

Rebel ice cream provides so many options in terms of flavors. It has mint chips, butter pecan, chocolate, vanilla, salted caramel, cookie dough, triple chocolate, coffee chip, strawberry, coconut almond swirl, and cherry chip. 

These flavors range from 4 to 8 grams of net carbs per pint depending on the flavor you go for. 


In this article, we discussed and answered the question “Can I eat ice cream on keto?”.I also shared an ice cream recipe that you can make that is simple and keto-friendly. I also explained a bit about the ingredients you will add to your ice cream.