High-Protein Peanut Butter Chocolate Swirl Ice Cream
A soft scoop with a chocolate ribbon — ready in 15 minutes
This high-protein peanut butter chocolate swirl ice cream blends a frozen peanut-butter base, then folds in a thin sugar-free chocolate ribbon, like the cup. Each serving has 14 g of protein and 5 g net carbs.
Low carb, sugar-free, and no ice-cream maker.
Why you’ll love this ice cream
- 14g protein per serving
- 5g net carbs
- Peanut butter base, chocolate ribbon
- Ready in about 15 minutes
- No ice-cream maker
- No sugar
Health notes
- Protein: Vanilla or peanut-butter protein powder and Greek yogurt.
- Low carb: Measured peanut butter, not a jar of it.
- Sugar-free: Monk fruit or allulose, and sugar-free chocolate.
- Keto-friendly: Each cup stays around 5g net carbs if the swirl stays thin.
Key element — swirl, do not stir
A full stir turns the ribbon into one brown base. A knife dragged through once is what leaves the streaks in the cup.
Ingredients
Base (4 servings)
- 2 cups frozen cauliflower rice, or 2 frozen bananas if you are not counting the card
- 1 cup plain Greek yogurt
- 2 scoops vanilla or peanut-butter protein powder (about 60 g)
- ⅓ cup natural peanut butter
- 3 Tbsp powdered monk fruit or allulose
- ¼ cup unsweetened almond milk
- 1 tsp vanilla extract
- Pinch of salt
Swirl
- 1 oz sugar-free dark chocolate, melted
- 1 tsp coconut oil
Swaps
- Almond butter: Same amount.
- No cauliflower: Use 2 cups ice and an extra 2 Tbsp yogurt. Texture is icier.
- Banana: It tastes right and is not in the 5g number.
- Sugar syrup: Not in the card.
Instructions
| 1 | Blend. Blend the frozen base, yogurt, protein powder, peanut butter, sweetener, almond milk, vanilla, and salt until smooth and thick. Scrape the sides once. |
| 2 | Swirl. Melt the chocolate with the coconut oil. Spoon the base into a container. Drizzle the chocolate. Drag a knife through once. Do not stir it in. |
| 3 | Set. Freeze 5 minutes if you want a firmer scoop. It is soft-serve right away, like the cup. |
| 4 | Serve. Scoop into 4 cups. Add a little extra swirl on top if you kept some back. |
Pro tips
- Frozen cauliflower disappears in the blend. A raw floret will not.
- A thick blend scoops. A thin one is a shake. Add a spoon of yogurt if it runs.
- Warm chocolate sinks. Let it cool 1 minute before the drizzle.
- A jar of peanut butter or a sugar syrup is not in these numbers.
- Macros are per serving, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 290 |
| Protein | 14g |
| Net carbohydrates | 5g |
| Total carbohydrates | 8g |
| Fiber | 3g |
| Total fat | 20g |
| Sodium | 160mg |
Estimates based on Greek yogurt, protein powder, a measured peanut butter amount, frozen cauliflower rice, and a thin sugar-free chocolate swirl, divided into 4 servings. Banana and a sugar syrup are not included.
Variations
No swirl
Skip the chocolate. Net carbs drop a little.
Extra salt
A flake on the scoop.
Cup only
Skip the top scoop. The card number is the full cup.
Harder scoop
Freeze 45 minutes, then rest 5 minutes before scooping.
Storage
| Method | Time | Notes |
|---|---|---|
| Freezer | Up to 2 weeks | Cover. It firms overnight |
| Soften | 8 min | Counter, then scoop |
| Refrigerator | Not ideal | It melts into a pudding |
FAQ
Test your knowledge
5 quick questions about this swirl ice cream
1. Protein per serving?
2. Net carbs per serving?
3. How do you keep the chocolate as a ribbon?
4. About how long does this take?
5. What is not in the 5g number?
