Is Cool Whip Keto-Friendly: Exploring Alternatives and Recipes

Sharing is caring!

Are you a fan of whipped cream? If you’re on a keto diet, you might be wondering if Cool Whip is a suitable option for you. Cool Whip is known for its convenience and creamy texture, but it contains ingredients that aren’t ideal for those following a low-carb or keto lifestyle. In this article, we’ll delve into the world of Cool Whip, uncovering the truth about its ingredients and offering you alternatives and recipes to satisfy your sweet tooth without compromising your diet.

What Makes Cool Whip?

Cool Whip is a popular whipped topping produced by Kraft Foods. Introduced in 1966, it quickly gained popularity as a convenient and long-lasting alternative to traditional whipped cream. The original Cool Whip contains water, hydrogenated vegetable oil, high fructose corn syrup, corn syrup, skim milk, sodium caseinate, natural and artificial flavors, xanthan and guar gums, and beta carotene for color. The sugar-free version replaces high fructose corn syrup and corn syrup with sugar alcohols, such as sorbitol and maltitol, and artificial sweeteners, such as aspartame.

Is Cool Whip Keto-Friendly?

Unfortunately, Cool Whip is not considered keto-friendly due to its high carb and sugar content. A 2-tablespoon serving of regular Cool Whip contains 2 grams of total carbohydrates and 2 grams of sugar. While this may not seem significant, it can quickly add up if you’re watching your carb intake. Moreover, Cool Whip contains unhealthy ingredients like hydrogenated oils and high-fructose corn syrup, which are linked to health issues such as heart disease and weight gain.

Exploring Keto-Friendly Options

The good news is that you can make your own keto-friendly whipped cream using heavy whipping cream. Heavy cream is low in carbs, high in fat, and provides a rich and creamy texture that’s perfect for desserts. All you need to do is pour cold heavy cream into a mixing bowl, whisk it until it forms stiff peaks, and add a keto-friendly sweetener like stevia or erythritol, along with a splash of vanilla extract for flavor. Voila! You have a delicious and keto-friendly whipped cream that you can use as a topping for your keto desserts.

See also  Are Refried Beans Keto Friendly?

Alternatives to Cool Whip

If you prefer not to make your own whipped cream, there are other keto-friendly alternatives to Cool Whip:

  • Reddi Whip: Reddi Whip offers a whipped cream in a can, including a sugar-free version sweetened with erythritol. A 2-tablespoon serving of sugar-free Reddi Whip contains zero grams of net carbs.
  • Coconut Milk Whipped Cream: For those who are lactose intolerant or follow a vegan diet, coconut milk whipped cream is an excellent alternative. Simply chill a can of full-fat coconut milk in the fridge overnight, scoop out the solid part, and whisk it with a keto-friendly sweetener and vanilla extract until it forms stiff peaks.
  • Homemade Whipped Cream: Making your own whipped cream using heavy cream and a keto-friendly sweetener is always a safe bet. This option allows you to avoid artificial ingredients and processed foods.

Keto-Friendly Cool Whip Recipes

If you’re a Cool Whip enthusiast and want to include it in your keto desserts, you can make your own sugar-free version using a keto-friendly sweetener. Here’s a simple recipe:


  • 1 cup heavy cream
  • 2 tablespoons keto-friendly sweetener (like stevia or erythritol)
  • 1 teaspoon vanilla extract


  1. Chill a mixing bowl and whisk attachment in the freezer for 10-15 minutes.
  2. Pour heavy cream into the mixing bowl and whisk on high speed until it forms stiff peaks.
  3. Add the sweetener and vanilla extract, whisking for a few more seconds until everything is well combined.
  4. Transfer the whipped cream to an airtight container and store in the fridge until ready to use.

Here’s the nutritional information for the homemade sugar-free Cool Whip recipe using heavy cream, vanilla extract, and a keto-friendly sweetener:

  • Serving Size: 2 tablespoons
  • Calories: 100
  • Total Fat: 11g
  • Saturated Fat: 7g
  • Trans Fat: 0g
  • Cholesterol: 40mg
  • Sodium: 10mg
  • Total Carbohydrates: 1g
  • Dietary Fiber: 0g
  • Total Sugars: 0g
  • Protein: 0g
See also  Is Mozzarella Cheese Keto Friendly

Note that the nutritional values may vary depending on the brand of heavy cream and keto-friendly sweetener used. Adjust the serving size accordingly as this recipe makes about 2 cups of sugar-free Cool Whip.

Delicious Low-Carb Desserts with Cool Whip

Homemade sugar-free Cool Whip can be a great topping for various keto desserts, including:

  • Keto Cheesecake
  • Low-Carb Strawberry Shortcake
  • Peanut Butter Mousse
  • Keto Chocolate Mousse
  • Sugar-Free Jello
  • Fresh Berries (e.g., strawberries or blueberries)
  • Keto Ice Cream
  • Low-Carb Cupcakes
  • Cake Frosting

Additionally, you can use homemade sugar-free Cool Whip as a topping for hot chocolate, coffee, or any other low-carb beverages. The possibilities are endless!

Frequently Asked Questions

Q: Is Cool Whip keto-friendly?
A: Regular Cool Whip is not keto-friendly due to its high carb and sugar content, along with unhealthy ingredients like high-fructose corn syrup, hydrogenated vegetable oil, and sodium caseinate. However, there are alternatives and homemade options available to make it keto-friendly.

Q: What are the health issues with regular Cool Whip?
A: Regular Cool Whip contains unhealthy ingredients like high-fructose corn syrup, hydrogenated oils, and trans fats, which can contribute to health issues such as obesity, heart disease, and diabetes.

Q: What are the benefits of using whipped cream in keto desserts?
A: Whipped cream made with heavy cream and a keto-friendly sweetener is a great option for keto desserts because it contains healthy fats and protein, with no added sugars or unhealthy additives. It can satisfy your sweet cravings while staying true to your low-carb or keto diet.

Q: Can I make my own sugar-free Cool Whip at home?
A: Yes, you can make your own sugar-free Cool Whip using heavy cream, a keto-friendly sweetener, and vanilla extract. This homemade version is a healthier and keto-friendly alternative to regular Cool Whip.

See also  Is Garlic Keto-Friendly?

Q: What are some other keto-friendly whipped cream options besides homemade Cool Whip?
A: Other keto-friendly whipped cream options include Reddi Whip, coconut milk whipped cream, and other natural whipped cream brands without added sugars or artificial ingredients.

Q: How can I incorporate whipped cream into my keto diet?
A: You can incorporate whipped cream into your keto diet by making your own sugar-free version at home, using it as a topping for your keto desserts, or adding it to your coffee or tea for extra flavor and healthy fats. Monitor your carb and calorie intake to achieve your weight loss and health goals.

In conclusion, while regular Cool Whip is not keto-friendly, there are plenty of alternatives and homemade options available to satisfy your sweet tooth while staying on track with your low-carb or keto diet. By making your own whipped cream using heavy cream and a keto-friendly sweetener, you can avoid artificial ingredients and processed foods. Alternatively, Reddi Whip and coconut milk whipped cream are convenient options. Remember to choose products with natural and healthy ingredients and watch your carb and calorie intake to achieve your health goals.

Sharing is caring!

Did you find this article helpful? If so, check out Hook’d Up Bar and Grill for more delicious keto-friendly recipes and tips!