Sugar-Free Red · White and Blue Popsicles

Sugar-Free Red, White and Blue Popsicles

Hey guys, it’s been busy times for the KetoDiet team, especially now as we are getting closer to releasing the fully featured KetoDiet app for Android. Also, I’ve been working on a new keto cookbook. You can get a sneak peek of the recipes by following my daily stories on Instagram.

As many of you know, we’ve been working with the very talented Jo, Lauren and Emily who create exclusive recipes and expert articles. I’m excited to announce that starting next month, we will be working with three more brilliant writers: Valerie, Naomi and Franziska.

Our goal is to make our website the best low-carb and keto resource and offer you up to date and accurate information on the ketogenic diet, as well as a wide variety of healthy recipes so you never get bored with the same meals.

I will still be active and sharing my own recipes (I’m aiming for 1-2 per week, including video recipes). This week I’m sharing a recipe I created for all my American readers! These patriotic popsicles are the perfect keto dessert for the upcoming Fourth of July celebrations. They are ideal for those watching their calorie intake – there’s less than 100 calories per popsicle!

This treat contains dairy but you can make it dairy-free by substituting the cream cheese and heavy whipping cream with coconut cream and coconut milk.

Preparation time

Hands-on:    20 minutes
Overall:     5-6 hours

Nutritional values (per serving)

Total Carbs 5.8 grams
Fiber 1 grams
Net Carbs 4.8 grams
Protein 1.4 grams
Fat 8.1 grams
of which Saturated 5.1 grams
Energy 94 kcal
Magnesium 6 mg (2% RDA)
Potassium 79 mg (4% EMR)

Macronutrient ratio: Calories from carbs (20%), protein (6%), fat (74%)

Ingredients (makes 10 popsicles)

Red layer:

  • 1 ¾ cups strawberries, fresh or frozen and thawed (252 g/ 8.9 oz)
  • ¼ cup water (60 ml/ 2 fl oz)
  • Optional: 15-20 drops liquid stevia

White layer:

Blue layer:

  • 1 ½ cup blueberries, fresh or frozen (188 g/ 6.6 oz) – wild blueberries contain fewer carbs
  • 2 tbsp fresh lemon juice (30 ml/ 1 fl oz)
  • 15-20 drops liquid stevia


  1. Start by preparing the red layer. Place the strawberries with ¼ cup (60 ml) water into a blender or a food processor and pulse until smooth.
  2. Pour the blended strawberries into 10 popsicle molds (about 30 grams/ 1 oz each) – I used these popsicle molds. Place in the freezer for 1-2 hours. The longer you freeze it, the neater the layers will be.
  3. Prepare the blue layer by placing the blueberries, lemon juice and stevia into a blender or a food processor and pulse until smooth. Set aside.
  4. Prepare the white cheesecake layer. Spoon the cream cheese into a bowl. Add heavy whipping cream, powdered Erythritol, lemon juice, and vanilla. Using an electric mixer or a hand whisk, process until smooth.
  5. Spoon the white cheesecake layer (about 25 g/ 0.9 oz each) on top of the strawberry layer (use a spoon or a piping bag). Finally, top with the blueberry layer and place in the freezer for at least 4 hours, or until set.

    Dairy-free tip: Use coconut cream and coconut milk instead of cream cheese and heavy whipping cream.
  6. To easily remove the popsicles from the molds, I fill a pot, as tall as the popsicles, with warm (not hot) water and dip the popsicle molds in, for 15-20 seconds.
  7. Place the unmolded popsicles in ziploc bags and keep in the freezer for up to 6 months.


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