We’ve all seen those cool whip recipes floating around the internet with sweetener as the main ingredient. But is this a good way to lose weight, or are the ingredients just trying to trick you into buying a product? In this post we’ll be taking a good look at the ingredients, and how they can affect your weight and health.

I have mixed feelings about Cool Whip. On one hand, it is one of the many guilty pleasures of my childhood, one of the few things on my mom’s cupboard that I didn’t kick to the curb when I became an adult. On the other, I can’t help but think it’s a little bit sad that for a while I was eating it six times a week.

Most folks who use Cool Whip know that it’s not a real ice cream alternative. After all, it doesn’t freeze. And yet there are still people who want to convince themselves it’s full-fat ice cream, so they will steal a container from the store and make it look like they’re making ice cream. These are the same people who believe that Paleo means eating bacon and eggs, or that they can never eat sugar again. But are they eating Cool Whip?. Read more about keto heavy whipping cream recipes and let us know what you think.

It’s that time of year once again. Your table is set, the turkeys are roasting, and you have a Low Carb Pumpkin Pie waiting for your visitors in the fridge. That’s when you realize you’re going to need a nice whipped topping on that pie! As a result, the issue of “Is Cool Whip Keto?” arises.

whipped topping and cinnamon stick around pumpkin pie

Before you rush to the shop to buy pre-made whipped cream or ice cream, read this page to find out how to get your cool whip fix while on the keto diet. Plus, we’ve included a low-carb homemade meal that’s ready in minutes!

Is it OK to eat Cool Whip on a Keto Diet?

When it comes to eating cool whip on a keto diet, it all comes down to personal taste. Cool whip is not keto friendly for people on a rigorous low carb diet, to put it bluntly. Cool whip, on the other hand, may easily be included into a low-carb/keto diet in modest quantities. So, while choosing whether or not to consume cool whip this holiday season, what should you bear in mind?

container of original high carb version


If you’re on a more “dirty” keto diet (i.e., you consume a lot of processed foods and use a lot of hydrogenated oils and peanut butter), macros may be the only thing that matters to you. That’s OK if it’s you! It’s all about you when it comes to your keto diet. So, since you take the “if it suits you macros” attitude, let’s discuss macros.

Cool whip has a serving size of 2 tablespoons (or 9 grams) per serving. This is a wonderful addition to a cup of hot chocolate or a slice of pie this holiday season. Any more than that (for example, a full bowl of berries) may cause you to lose ketosis. This is due to the fact that each serving contains 1.5 grams of fat, 3 grams of carbohydrates (no fiber), 2 grams of sugar, and 0 grams of protein.

free download of keto friendly foot list


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nutrition label showing if a food is suitable for a keto diet

While you can incorporate 3 grams of carbohydrates within your daily allowance of 20 NET (respectively), avoiding this topping is still a good idea. Instead, you could consume these keto-friendly meals for three net carbs:

Yes, cool whip fits into a keto diet and may not even take you out of ketosis, but two tablespoons of whipped cream may not be worth it when compared to other low-carb pleasures. Because everyone’s physiology is different, there is no magic amount of carbohydrates that will push you out of ketosis. Just keep an eye on your own body and how you feel after consuming conventional whipped cream.


Whipped cream is wonderful, but many people are unaware that the chemicals within are a little unpleasant… I’ll break down some of the components so we can talk about why cool whip may not be the best choice for you, particularly if you’re concerned about ingredients.


Like many whipped creams, Cool Whip contains some sort of sugar. Natural whipped cream (also known as heavy whipping cream) is somewhat sweet, making it ideal for a sugar-free dessert. The issue arises when companies add a lot of sugar to their goods in order to make them more addictive. 1 gram of sugar is in 2 tablespoons of cool whip. That doesn’t seem to be a problem unless we investigate the cause. This kind of whipped cream contains both corn syrup and high fructose corn syrup. Corn syrup is extremely processed and refined, so don’t be fooled by the veggie corn. This syrup is just a combination of starch and sugar. In addition to type 2 diabetes, high fructose corn syrup has been related to insulin resistance (1).

Oils that have been hydrogenated

Vegetable oils are listed on the box, however they aren’t avocado or expeller pressed coconut oil. They use hydrogenated oils that have been highly processed, such as palm oil and hydrogenated coconut oil. These oils are no longer a good source of fat. Palm oil is particularly harmful to the environment and has been related to cardiovascular disease. To produce hydrogenated oils, you must first solidify a liquid fat, resulting in a trans fat (2). These synthetic fats are highly harmful and should be avoided at all costs. Only a small percentage of goods still correctly display trans fats on the nutrition label. Anything with hydrogenated oils in the ingredients list, such as no stir peanut butter, has those harmful trans fats. To emulsify and keep the product shelf stable, they utilize hydrogenated oils. Trans fats may not always be listed, although they are present. Cool whip, like no stir peanut butter, contains them as well.

“Less Than 2%” is a lovely phrase.

While companies like to claim that harmful ingredients make up less than 2% of the serving, they are still poor ingredients. Natural and artificial flavors should never be used in keto whipped cream. Cream has a wonderful taste that doesn’t need any chemical enhancements. If you really want to amp up the taste, use vanilla essence, which is low carb since it’s just a tiny quantity. “Polysorbate 60, sorbitan monostearate, sodium polyphosphate” should also be avoided in whipped cream. Are you familiar with all of the ingredients? At first, neither did I. You can find repetitions of these chemicals in things like wax products and cancer research if you google them.

This isn’t to say that a little cool whip every now and then won’t kill you. THIS IS NOT THE CASE. It should, however, make you more conscious of what you put into your body. You have the right to be an educated consumer who makes decisions based on components you understand.

ingredients list of many items that are questionable

Whipped Cream Made Without Dairy

When looking for whipped cream on the isles, you’ll often come across alternatives like coconut or almond milk bases. DON’T BE DECEIVED. The benefit of being a well-informed consumer is that you can see through their marketing and see that just because something is dairy-free doesn’t imply it’s healthy. The serving size: 2 tbsp of classic almond milk whip contains 2 grams of carbohydrates per 5 grams of weight and volume (note that this is less than the original cool whip). With 3 grams of sugar and 3 total carbs per 2 tbsp, the coconut milk version isn’t much better.

Whip the thick portion of a chilled can of coconut milk for 4-5 minutes, or until peaks form, if you’re dairy-free and want a keto whipped cream alternative. To create a protein-packed chocolate coconut mousse, add a teaspoon of sugar-free chocolate protein powder. Both of these keto whipped cream choices are high fat and sugar free, ideal for keeping your net carbohydrates low.

dessert topping that does not use dairy

So, can you eat Cool Whip while on a Keto diet?

Yes, you can theoretically do so. Based on what you know now, you should ask yourself, “Is cool whip keto?” What important is that you eat things that you are comfortable with on your keto diet. It’s certainly filthy keto, but it fits within a low-carb/ketogenic diet well. With just 2-3g of carbohydrates per serving, you may use it to top your pie every now and again.

If you want a keto whipped cream with ingredients you can feel good about, try our sugar-free whipped cream recipe below. This is keto-friendly and healthy, exactly as heavy whipping cream should be. It also won’t make you ill later since it’s a sugar-free keto meal.

How to Make Cool Whip Keto:

This recipe is so simple that there’s no need to purchase store-bought ingredients. This year’s sweets will be finished off with the finest in no time with just three easy ingredients and 5 minutes of your time.

three ingredients used in this easy recipe


  • 2 cups heavy whipping cream, chilled– It’s crucial that the heavy cream is chilled since the temperature influences how effectively it whips. Buy organic pasture grown or grass fed cream if at all feasible since it has the richest and fattiest texture. Furthermore, high-quality cream is typically the sole component and hasn’t been combined with emulsifiers such as carrageenan.
  • 20 drops liquid stevia extract– Liquid stevia extract works wonderfully in recipes to maintain the cream smooth and sweet without adding a lot of sugar alcohols. You may always add extra stevia if you want to make it sugar-free. Begin with 20 drops and adjust to taste.
  • 1 tsp vanilla extract (optional) When you can have genuine vanilla extract in your whipped cream, why needs fake flavors? Because you don’t need much of this delicious ingredient, it may improve any dish tenfold while keeping the net carbohydrates under one.

The Perfect Keto Whipped Cream (Recipe)

Pull out your mixing bowl when you’re ready to put it all together and top those pies. Everything in this keto dish will take approximately 5-7 minutes (not including chilling the bowl). You’ll have a tasty keto whipped cream before you know it.

  1. To begin, combine all of the ingredients in a large, cool metal mixing bowl. Again, this aids whipping, so place your mixing bowl in the freezer for 10-15 minutes before using.
  2. Mix all ingredients with an electric hand mixer until medium peaks form. We even use a stand mixer to make it completely hands-free. If you decide to use a hand mixer, start slowly to avoid a cream eruption.
  3. That’s all there is to it, have fun! Refrigerate leftovers and eat within 7 days.

cold bowl and mixer used in recipe

Keto Whipped Cream: What to Do With It

If you have a lot of extras or just like keto whipped cream, this is the recipe for you. We have some fantastic keto recipes for you to try. Add gobs of our sugar-free keto whipped cream to these delectable recipes:

  • Dark Chocolate Tart with Pecans on the Keto Diet– Do you like chocolate? This recipe combines creamy chocolate with pecan pieces for a delicious treat that feels like a keto version of the turtle candies you remember from your childhood.
  • Easy Low-Carb Pumpkin Cheesecake Cups – If you’re looking for anything different than traditional pumpkin pie, look no further. Cream cheese and pumpkin combine in these sugar-free keto cups to create a fresh and unusual treat. It appeals to pie and cheesecake fans alike!
  • Keto Chocolate Mug Cake– This is another quick and simple recipe. To make a Reese’s style mug cake, make this mug cake and top it with a spoonful of peanut butter and fresh whipped cream.
  • What could be more traditional than a cup of hot chocolate with a dollop of whipped cream? Topping this rich hot cocoa recipe with leftover keto whipped cream and serving it to all your friends and family.

Making Whipped Cream More Interesting (With Customizations!)

Look no further if you’re searching for additional ways to use whipped cream in specialized desserts. To make your own low-carb cool whip, follow these steps:

  • Add Protein Powder– Adding protein powder to whipped cream gives it a unique new taste. We like to use chocolate or peanut butter protein powder in our keto whip cream since it makes it extra thick. Just make sure your protein is keto-friendly and low in net carbohydrates.
  • Chocolate Shavings- For a wonderful high fat, low carb, and keto dessert, grate or cut your favorite dark chocolate into the whipped cream and serve with berries.
  • No, really, a spoonful of jam. To create a tasty treat, add a spoonful of sugar-free jelly. It’s particularly good with a dollop of peanut butter protein powder whipped cream on top. It’s a classic peanut butter and jelly moment made keto friendly.
  • Matcha Powder- 1 tsp matcha powder mixed with heavy whipping cream creates a lovely and light dessert that goes nicely with an easy low carb vanilla cup cake recipe.

bowl of completed recipe with serving spoon

Baby ice ice

Put a few teaspoons of keto whipped cream on a baking sheet lined with parchment paper. Put them in the freezer, and you’ll have beautiful tiny whipped cream keto nibbles in no time. They’re high-fat and keto-friendly, and they’re perfect for anybody who craves a sweet treat at the end of a meal. Another excellent alternative is to dip the bottoms of them in melted chocolate or PB2 that has been made after they have been frozen. The keto nibbles may then be re-frozen and enjoyed.

Frozen sweets are also an excellent choice since they take longer to consume. If you’re used to eating keto desserts with a lot of sweets, consider freezing them for a change! It’s a fantastic trick for those dishes where self-control is a challenge.

how to make keto cool whip

bowl of completed recipe with serving spoon

Cool Whip Keto

Is cool whip a keto option? It’s now, thanks to this easy three-ingredient recipe!

2 minute total time

16 person servings

Serving size (calories) 103kcal

Time to prepare: 2 minutes

Time to cook: 0 minutes


  • In a large metal mixing bowl, combine all of the ingredients. Using an electric hand mixer, beat until medium peaks form.

  • Refrigerate for 3-5 days.


Add additional cream cheese to the previously beaten heavy cream for a thicker cool whip. You can make this using a plastic mixing bowl if you don’t have a metal mixing bowl. Per serving, there are 1 gram of net carbohydrates.

Nutritional Information

Keto Cool Whip

Per Serving Amount

103 calories Fat calories account for 99 calories.

daily value in percent*

11 g (17 %) fat

Saturated Fat: 7g (35% Saturated Fat)

Cholesterol (41 mg/14%)

Sodium, 11 milligrams (mg) 0 percent

Potassium (22 mg) 1%

Carbohydrates (1% of total)

1 gram 1% sugar

1g2 percent protein

Vitamin A (437IU/%Vitamin A)

One milligram of vitamin C is one percent of the body’s total vitamin C.

19mg2 percent calcium

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.



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In the mid-eighties, Cool Whip was introduced as a low-fat substitute for whipped cream. Quickly, it became very popular. Now, over the last twenty years, the low fat version has been removed from the market. Instead, it is simply called Cool Whip—without all the “whip” that was the defining feature of the original product. So, is Cool Whip Keto? This is a question that has been on the mind of many people for the past few years, and, in fact, I have been asked this very same question on many occasions.. Read more about keto cool whip and sugar free pudding and let us know what you think.

Frequently Asked Questions

Is Cool Whip OK for keto diet?

Cool Whip is not keto-friendly. It contains a lot of sugar and carbs.

Does sugar free Cool Whip have carbs?

No, sugar free Cool Whip does not have any carbs.

Does Cool Whip make a sugar free version?

Cool Whip does not have a sugar free version.

This article broadly covered the following related topics:

  • keto whipped cream
  • cool whip keto
  • keto whipped cream frosting
  • keto whipped cream with swerve
  • keto whipped cream recipe
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