For those following the Atkins diet or other low-carb lifestyles, the summer heat doesn't have to mean sacrificing the pleasure of ice cream. July is National Ice Cream Month, and National Ice Cream Day falls on July 17, so think again if you believe this means you’ll have to cheat on your Atkins diet. With a few clever ingredient swaps and some simple techniques, you can enjoy delicious, creamy, and satisfying ice cream without derailing your progress. This article explores a variety of low-carb ice cream recipes perfect for the Atkins diet, ensuring you can savor the sweet life while staying on track.
The Science of Creamy Low-Carb Ice Cream
Achieving the perfect creamy texture in low-carb ice cream requires understanding the role of fats, air, stabilizers, and freezing point depression.
- Fat: Fat is crucial for creamy ice cream. Recipes often use a combination of heavy whipping cream and egg yolks. The egg yolks add richness and contain lecithin, an emulsifier that helps fat combine with other liquids. Heating the egg yolks changes the protein and contributes to the overall creaminess.
- Air: Air bubbles contribute to a softer texture. Smaller bubbles result in creamier ice cream. Home ice cream makers whip air into the mixture, though not as much as industrial machines. Churning helps keep ice crystals small, which enhances creaminess.
- Stabilizers: Stabilizers like gelatin, xanthan gum, or guar gum help maintain small ice crystals by thickening the mixture.
- Freezing Point Depression: Alcohol and certain sugars affect how ice cream freezes. Dissolved in a liquid, they lower the freezing temperature, keeping the ice cream softer. Glycerin, an alcohol with a low glycemic index, helps maintain a soft consistency without significantly impacting blood sugar levels.
Essential Equipment
Many of these recipes require an ice cream maker. While no-churn ice cream recipes exist, an ice cream maker generally produces the best results. The Cuisinart ice cream maker is a popular and effective choice. Keeping the bowl in the freezer ensures it's ready whenever the craving strikes.
Classic Low-Carb Ice Cream Recipes
Keto Vanilla Ice Cream
This recipe is designed to create a creamy, low-carb version of classic vanilla ice cream. It's suitable for keto, Atkins, gluten-free, sugar-free, or Banting diets.
Ingredients:
- 1 cup unsweetened almond milk
- 2 cups heavy whipping cream
- 4 large egg yolks
- 1/2 cup granulated stevia/erythritol blend (twice as sweet as sugar-Pure)
- 1/2 teaspoon vegetable glycerin
- 2 teaspoons vanilla extract (bourbon-based extract recommended)
Instructions:
- Bring the almond milk and cream to a simmer in a heavy medium saucepan. Remove from heat.
- Whisk egg yolks in a large heat-proof bowl. Add the sweetener and whisk until blended.
- Gradually whisk the hot cream mixture into the egg yolks, ensuring to add it slowly and whisk vigorously to prevent the egg yolks from cooking.
- Return the mixture to the saucepan. Cook over low heat, stirring frequently, until it reaches a temperature of 165-170º Fahrenheit.
- Whisk in the glycerin and vanilla extract.
- Cool the mixture completely, stirring occasionally. Placing the pan in a large mixing bowl of ice can speed up the cooling process.
- Pour the cooled mixture into your ice cream maker and churn according to the manufacturer's instructions.
Classic Frozen Custard
This simple recipe requires just a few ingredients and delivers a satisfyingly sweet treat.
Read also: Understanding the Atkins Diet
Ingredients:
- 3 cups heavy cream
- 3 large egg yolks
- 1 large whole egg
- 3/4 cup sucralose-based sweetener (sugar substitute)
- 1/8 teaspoon salt
- 1/2 teaspoon vanilla extract
Instructions:
- In a heavy-bottom medium saucepan over medium heat, warm cream until bubbles form just around the edge of the pan.
- In a medium heat-resistant bowl, whisk together yolks, eggs, sugar substitute, and salt.
- While constantly whisking the egg mixture, add hot cream in a thin stream until incorporated.
- Pour the mixture back into the pan, place over medium-low heat, and cook, stirring constantly, just until the mixture thickens enough to coat the back of a spoon, 1 to 2 minutes.
- Immediately remove from the heat and pour into a clean bowl. Stir in vanilla.
- Pour the mixture into your ice cream maker and churn according to the manufacturer's instructions.
Chocolate Ice Cream
Chocolate lovers can enjoy this recipe made with unsweetened cocoa powder and sugar substitutes.
Ingredients:
- 2 cups Heavy Cream
- 4 large Egg Yolks
- 10 packets No Calorie Sweetener Packets
- 1/4 cup Cocoa Powder (Unsweetened)
- 1 teaspoon Vanilla Extract
- 2 tablespoons Sugar Free Chocolate Syrup
Instructions:
- Heat cream in a heavy saucepan over low heat.
- Whisk in egg yolks, one at a time.
- Cook over low heat, stirring constantly, until the mixture coats the back of a spoon. Do not let boil.
- Remove from heat. Whisk in sugar substitute, cocoa powder, chocolate syrup, and vanilla extract.
- Cool to room temperature.
- Pour the mixture into your ice cream maker and churn according to the manufacturer's instructions.
Ginger Ice Cream
For a unique flavor, add ginger to your ice cream.
Ingredients and Instructions:
- Follow the instructions for the Classic Frozen Custard recipe, adding 1-2 teaspoons of ground ginger or grated fresh ginger to the cream mixture.
Coconut Lemon Ice Cream with Blackberry-Peach Compote
This fruity dessert combines coconut cream with the flavors of peaches and blackberries.
Ingredients and Instructions:
- Follow a basic low-carb ice cream recipe using coconut cream as the base. Add lemon zest and juice for flavor. Prepare a compote with blackberries and peaches, using stevia and xylitol as sweeteners.
Quick Chocolate Shake Ice Cream
This recipe uses an Atkins shake for a fast and easy treat.
Ingredients:
- 1 dash Salt
- 1 teaspoon Vanilla Extract
- 3/4 cup Heavy Cream, liquid
- 4 fl ounces Atkins Dark Chocolate Royale Shake
- 1 tablespoon Confectioners (powdered) erythritol
Instructions:
- Chill a clean, dry 16-ounce wide-mouth Mason jar in the refrigerator and the Atkins Dark Chocolate Royale Shake in the freezer for 30 minutes.
- Combine all ingredients in the Mason jar with the lid tightly attached.
- Shake until the mixture has thickened and almost doubled in volume, about 5 minutes.
- Freeze for 2 hours.
- Remove from freezer, open, and use a spoon to gently scrape down the frozen sections on the sides and bottom of the jar.
- Replace the lid and shake for 2 minutes.
- Freeze to desired consistency (another hour for soft serve). If the cream is fully frozen, allow to warm at room temperature for 3-5 minutes before serving.
Tips and Tricks for Perfect Low-Carb Ice Cream
- Sweeteners: Experiment with different low-carb sweeteners like sucralose, erythritol, stevia, and xylitol to find your preferred taste.
- Extracts: Vanilla extract is a staple, but don't be afraid to try other flavors like almond or peppermint.
- Mix-ins: Add chopped nuts, sugar-free chocolate chips, or berries for added texture and flavor. Cooking tip: Atkins Treats make great ice cream toppings, like chocolate covered almonds or a crumbled peanut butter cup (just pay attention to net carbs whenever you add ingredients).
- Consistency: For soft-serve ice cream, serve immediately after churning. For a firmer texture, store in the freezer overnight.
- Storage: Store homemade ice cream in an airtight container in the freezer. If it becomes too hard, let it thaw for a few minutes before serving.
Serving Suggestions
Keto vanilla ice cream is a versatile dessert topper, perfect with brownies, blueberry cobbler, apple pastries, or strawberry rhubarb crisp. It complements fruits like strawberries, blueberries, raspberries, and blackberries. Consider serving it with low-carb caramel sauce or hot fudge sauce. Add nuts or keto cookies for a bit of crunch.
Read also: Delicious Atkins Dinners
The Inspiration Behind Keto Vanilla Ice Cream
The keto vanilla ice cream recipe originated from a failed attempt to create a low-carb chocolate ice cream. Inspired by recipes from Faye Levy’s Chocolate Sensations cookbook, the goal was to create a chocolate ice cream that remained soft in the freezer. Glycerin was used to prevent the ice cream from becoming too hard, but the initial attempt resulted in a mixture that wouldn't freeze. While the chocolate ice cream recipe is still in development, the vanilla version proved to be a delicious and shareable success.
A Word of Caution
While these recipes are designed to be low-carb, it's important to monitor your individual response to certain ingredients like glycerin. Although it generally doesn't significantly elevate blood sugar, some individuals may be sensitive to it. If you are, you can omit it, but be aware that the ice cream will be harder after freezing.
Read also: Atkins Diet for Vegetarians