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Creamy, rich Protein Popsicles with all the tangy-sweetness of Key Lime Pie! This high protein treat has all the flavor you crave with less than 5g of carbs.
It’s a wonderful feeling to discover that you can indulge your sweet tooth and do your body good at the same time. Too often, we associate sweet flavors with feelings of guilt. But no more!
These Key Lime Protein Popsicles pack 12g of protein into a creamy sweet treat. With no added sugar and very few carbs, there’s no need to beat yourself up about indulging.
Making keto popsicles is one of my favorite summertime activities. I’ve made everything from Sugar Free Fudge Pops to Root Beer Float Popsicles. But these Key Lime Pops might just be my new favorite recipe.
Why you need to try this recipe
Seriously creamy goodness. Need I say more? Perhaps not, but I will.
These easy Keto Key Lime Popsicles are hands down delicious. They use some of my keto sweetened condensed milk along with fresh lime zest and juice. They also take high protein yogurt and some protein powder for extra nutrition.
These popsicles really do have all the sweet, tangy flavor you love. It’s like someone blended up some Keto Key Lime Pie and put it on a stick! You don’t have to add the cookie crumbs, but it is a nice touch.
And this high protein dessert is easy to make and has only 4.4g net carbs per serving. So you can indulge this summer and still stay on track!
Ingredients you need
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- Keto condensed milk: You will want to make a batch of my sugar-free condensed milk first and give it plenty of time to cool before making the popsicles.
- High protein yogurt: You have a few options here, including brands like Ratio and Too Good. You can also use Greek yogurt, but try to choose the one with the least carbs and the highest protein content.
- Protein powder: You can use your favorite here (egg white, whey, collagen… even vegan protein powders), although I do recommend unflavored. Any flavorings like vanilla will over-power the lime flavors.
- Lime juice: If you really want to go to the trouble of squeezing those little key limes, feel free! You can also use bottled key lime juice or regular Persian limes.
- Lime zest
- Lime flavor: If you really want that tangy-sweet flavor, try using a few packets of True Lime water enhancer. We keep these around all the time for sparkling water. You could also use lime extract.
- Sweetener: Depending on the sweetness of the condensed milk and the yogurt, you may want to add a touch more sweetener. I recommend a powdered version like Swerve Confectioners so that you don’t get any grittiness.
- Food coloring: I like to use a little natural food coloring to get a light lime green color. You don’t have to do this.
- Cookie crumbs: A few crushed keto cookies make a little crust for the popsicles. You don’t have to do this but it’s fun! Try my keto graham crackers or some HighKey Vanilla Wafers.
Step-by-Step Directions
1. Blend the ingredients: In a high powered blender or food processor, combine the yogurt, condensed milk, protein powder, lime juice, and lime zest. Blend until smooth.
2. Adjust flavor and sweetness: Add 2 packets of True Lime (or ½ teaspoon lime flavor), blend again and taste. Adjust lime flavoring and sweetener as desired.
3. Color, if desired: Add 1 to 2 drops green food coloring and 1 drop yellow food coloring and blend until well mixed. This step is optional.
4. Pour into popsicles molds: Divide the mixture between 6 popsicle molds, filling to about ½ inch from the top. Sprinkle each with some of the cookie crumbs.
5. Add the sticks: Press popsicle sticks about two thirds of the way down into the popsicles. Freeze until firm, preferably overnight.
6. Un-mold: Heat some water in a kettle. Pour the hot water over the outside of the popsicle you wish to release, then tug the stick gently. Use more hot water as needed.
Expert Tips
The yogurt: Make sure you choose a yogurt that is low in carbs and high in protein. Too Good and Ratio are both good options, and you can also use Greek yogurt. If the yogurt is already sweetened, you may not need to add any sweetener. If it’s plain, you may need to add sweetener in Step 3.
The cookies: You don’t have to add a cookie “crust” to these protein popsicles, but is a fun touch. Any keto crisp cookies will suffice, including my homemade graham crackers, or the RealPhat Cinnamon Crackers.
The sweetener: The sugar-free condensed milk recipe already includes some allulose, which will help keep the popsicles from freezing rock hard. But if you add additional alluose, they may take quite a while to freeze properly. They may also melt very quickly.
The sticks: I always recommend using wooden popsicle sticks as the rough surface grips the popsicles better. This makes it easier to get your popsicles out of the molds properly. You don’t want to pull out the stick and have the popsicle left behind!
Frequently Asked Questions
Protein powder can be an excellent way to achieve your protein goals on a keto or low carb diet. But it’s important to read the labels, as many flavored varieties have added sugars. Look for protein powder that contains less than 2g carbs per serving and no added sugar.
Desserts like these Protein Popsicles can be a fun and delicious way to meet your protein targets while also indulging your sweet tooth. That said, most of your protein should come from high quality sources like meat, poultry, and dairy products. But these Keto Key Lime Popsicles are far better for you than most sugary desserts!
Store the popsicles in the freezer in a covered container for up to 3 months.
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Key Lime Popsicles Recipe
Creamy, rich Protein Popsicles with all the tangy-sweetness of Key Lime Pie! This high protein treat has all the flavor you crave with less than 5g of carbs.
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Servings: 6 popsicles
Calories: 217kcal
Ingredients
- ⅔ cup high protein yogurt (I used Ratio – see Expert Tips for options)
- ⅔ cup keto condensed milk
- ½ cup protein powder whey or egg white
- ⅓ cup lime juice
- 2 teaspoon lime zest
- 2 to 3 packets True Lime (or lime flavoring)
- Sweetener as needed (optional)
- Natural food coloring (optional)
- 2 tablespoon keto cookie crumbs (see Expert Tips)
Instructions
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In a high powered blender or food processor, combine the yogurt, condensed milk, protein powder, lime juice, and lime zest. Blend until smooth.
-
Add 2 packets of True Lime (or ½ teaspoon lime flavor), blend again and taste. Adjust lime flavoring and sweetener as desired.
-
Add 1 to 2 drops green food coloring and 1 drop yellow food coloring and blend until well mixed. This step is optional.
-
Divide the mixture between 6 popsicle molds, filling to about ½ inch from the top. Sprinkle each with some of the cookie crumbs.
-
Press popsicle sticks about two thirds of the way down into the popsicles. Freeze until firm, preferably overnight.
-
To un-mold, heat some water in a kettle. Pour the hot water over the outside of the popsicle you wish to release, then tug the stick gently. Use more hot water as needed.
Notes
Storage Information: Store the popsicles in the freezer in a covered container for up to 3 months.
Nutrition Facts
Key Lime Popsicles Recipe
Amount Per Serving (1 popsicle)
Calories 217
Calories from Fat 161
% Daily Value*
Fat 17.9g28%
Carbohydrates 4.7g2%
Fiber 0.3g1%
Protein 11.5g23%
* Percent Daily Values are based on a 2000 calorie diet.
